PDA

View Full Version : Painzer's quest for 575/315/525



Pages : [1] 2 3 4

Painzer
12-22-2008, 02:35 PM
Ok guys, I just recently finished up my 30 lbs in 30 days routine and saw decent results. Now it's time for a new routine. I'm going with Starr's Intermediate 5 x 5 for the next few months, or until I stall...

My goal for 2009 is to be 190 lbs with a 500lb dead lift, 315lb Bench, and 435lb squat, for a total of 1250.

edit: Final 2009 numbers and 2010 goals on page 33


Previous Journal (http://www.wannabebig.com/forums/showthread.php?t=118012)

I currently weigh 170lbs with a 270 Bench, 315 squat, and a 400 dead lift for a total of 985.

I hope a few of you will follow my journal and encourage me along the way!

Here's some current pics, so I can compare 6 months down the road.

http://lh6.ggpht.com/_zOa_DOCVRkM/STjJbpAfFLI/AAAAAAAAAMM/mtdH0OQoCFg/s640/DSC05678.JPG

http://lh3.ggpht.com/_zOa_DOCVRkM/STjJi22zhWI/AAAAAAAAAMs/_dRLtZsB8QI/s512/DSC05685.JPG

http://lh4.ggpht.com/_zOa_DOCVRkM/STjJndHuMDI/AAAAAAAAAM4/6ma8gcY4Qgg/s512/DSC05689.JPG

http://lh3.ggpht.com/_zOa_DOCVRkM/STjJrnJQ0BI/AAAAAAAAAM8/jLXeTVnm4ko/s512/DSC05693.JPG

EDIT: updated pics on page 8, and page 28

Painzer
12-24-2008, 02:23 PM
My first 5 x 5 workout was today. Felt pretty good, although the squats were rough after maxing my dead lift on Monday.

Squats 5 x 135, 5 x 175, 5 x 205, 5 x 225, 5 x 255
Bench 5 x 135, 5 x 155, 5 x 175, 5 x 195, 5 x 210
BO Row 5 x 95, 5 x 125, 5 x 145, 5 x 160, 5 x 175 (this was the first time I've done these in a long time...)
Weighted Hyperextensions 25 lb plate x 8 x 3
Weighted Decline situps - 3 sets of 20 with 45 lb plate

Lower back is pretty sore, gonna need some good recovery during the next few days...

Also thinking about starting to take fish oil... any thoughts?

Painzer
12-28-2008, 09:44 PM
Been sick for the last few days, so today was the first time back at the gym...

Squats - 5 x 135 5 x 175 5 x 205 5 x 225 3 x 260 8 x 205
Bench - 5 x 135 5 x 155 5 x 175 5 x 195 3 x 215 8 x 175
BO Row - 5 x 95 5 x 125 5 x 145 5 x 160 3 x 180 8 x 145
Dips - 8 8 8
BB Curls - 8 x 60 8 x 70 8 x 70
Tricep Ext - 8 x 80 8 x 80 8 x 80

Painzer
01-03-2009, 04:54 PM
I drove to Daytona Beach Florida on the 1st and 2nd and had my first day of Umpire School today. Planet Fitness is the only gym down here that is offering us a reasonable price for the 5 weeks we are down her at $30, so I'm gonna have to deal with a ****ty gym for the next 5 weeks. They don't even have a squat rack, 3 smith machines. It's ridiculous.

Anyway, here is my workout for Today:

Leg Press - 5 x 395, 5 x 575, 5 x 665, 10 x 395
Bench Press - 5 x 140, 5 x 160, 5 x 180, 5 x 200, 5 x 215
BO Rows - 5 x 95, 5 x 125, 5 x 145, 5 x 160, 5 x 175
Decline situps - 45 lb plate 2 x 20
Weighted Hypers - 25 lb plate 2 x 10
Pull ups - 2 sets of 10

Painzer
01-04-2009, 03:05 PM
Today's workout:

Leg Press - 10 x 3 pps, 5 x 5pps, 5 x 6 pps, 5 x 7pps
Dead Lift - 8 x 135, 5 x 185, 5 x 235, 5 x 275, 5 x 300 PR
Military Press - 5 x 95, 5 x 115, 5 x 125, 5 x 135, 5 x 140 PR

Cut it a little short today so I could come back to the hotel and watch the Eagles play. Still a good workout.

Coke
01-05-2009, 04:03 AM
Nice new journal man, good luck with reaching those new goals...solid pics, especially the quads.

Pitbull3291
01-05-2009, 04:34 AM
Do you try to lift everyday? or how often do you usually lift?

Almost at the 1000lb club ey? good luck on your journey man! Sorry you had to deal with Planet Fitness i heard its a **** hole and theres one opening up by me soon = /

God Bless.

Painzer
01-05-2009, 06:02 AM
Hi guys, thanks for posting up.

Yeah, unfortunately I might be stuck with Planet Fitness for the next 5 weeks or so. I have to call one more gym today and see if can go there.

I don't usually lift every day, but down here in FL my schedule might get a little crazy, so I'll lift with I can, even if it means 3 days on then 3 days off.

I think I'm at the 1000lb mark. I'm pretty sure I've got another 15 pounds in my squat, and probably another 15 or so in my deadlift, but I haven't maxed those in a bit.

Painzer
01-06-2009, 05:22 PM
Today's workout:

Squat - 5 x 135, 5 x 185, 5 x 225, 5 x 245, 5 x 255
Bench Press - 5 x 140, 5 x 160, 5 x 180, 5 x 200, 3 x 220, 8 x 185
BO Row - 5 x 95, 5 x 115, 5 x 135, 5 x 155, 5 x 175
Straight Bar Curls - 10 x 65, 10 x 75
Decline Situps with 45 lb plate - 50

Painzer
01-08-2009, 07:00 PM
Umpire school is taxing... I'm dropping the majority of my accessory lifts to conserve some energy...

Today's workout:

Squats - 5 x 140, 5 x 190, 5 x 230, 5 x 250, 5 x 260
Bench Press - 5 x 145, 5 x 165, 5 x 185, 5 x 205, 5 x 220
BO Row - 5 x 100, 5 x 120, 5 x 140, 5 x 160, 5 x 180
Tricep pushdowns - 2 sets of 10

Painzer
01-10-2009, 05:58 PM
Today's workout:

Squats ATF - 5 x 135, 5 x 185, 5 x 225, 5 x 225
Deadlift - 5 x 135, 5 x 205, 5 x 255, 5 x 305 PR
OH Press - 5 x 95, 5 x 115, 5 x 130, 4 x 145 (failed on 5th rep... damn it)
Incline DB press - 10 x 50, 10 x 65, 8 x 80
Ab tucks - 20 x 180, 11 x 190

Painzer
01-12-2009, 06:49 PM
I had one of the best days I've had in a long time at the gym today... It felt amazing. I hit some incredible PRs.

Squat - 5 x 145, 5 x 195, 5 x 225, 5 x 250, 5 x 275 PR
Bench - 5 x 145, 5 x 165, 5 x 185, 5 x 205, 10 x 225!!!, 6 x 240!! These are both huge PRs, by like 4 reps each
BO Row - 5 x 100, 5 x 120, 5 x 135, 5 x 155, 5 x 175, 5 x 195 PR
BB curls- 10 x 75, 10 x 80, 10 x 85
Tricep Extensions - 10 x 160, 10 x 180

Coke
01-13-2009, 06:02 AM
Big props on all the new PRs bro.

Painzer
01-13-2009, 04:44 PM
Big props on all the new PRs bro.

Thanks man! I appreciate it.

Today's workout:

Deadlift - 5 x 135, 5 x 205, 5 x 255, 5 x 285, 5 x 315 PR
OH Press - 5 x 105, 5 x 115, 5 x 125, 5 x 135, 4 x 145 (failed on last rep again... grr)
Incline press - 8 x 135, 8 x 155, 8 x 175, 4 x 205
Upright rows - 2 x 10 @ 85
Front Raises - 2 x 10 @ 15
Leg Press - 5 x 395, 5 x 575, 5 x 665, 5 x 755, 5 x 805

Coke
01-14-2009, 05:50 AM
Good job throughout bro, covered a lot of ground.

Painzer
01-14-2009, 03:14 PM
A lot of DOMS today... taking the day off (from lifting that is...)

Nice dinner of spaghetti and Chicken breast, and a nice tall glass of milk!

Painzer
01-15-2009, 07:05 PM
Today's workout... A few more PR's. Awesome!

Squats - 8 x 135, 5 x 225, 3 x 295, 1 x 335 PR, Failure on 345
Bench - 20 x 45, 8 x 135, 5 x 195, 5 x 215, 5 x 235, 5 x 250 PR, Failure 1 x 275
Leg Press - 3 x 20 @ 395
Calf raise - 3 x 20 @ 395 (leg press machine)

ThomasG
01-16-2009, 10:24 AM
Nice journal you got here man. We seem to be pretty similiar in strength in a few areas. I'm going to try and and catch up! 5x5 is an awesome program, subd.

Painzer
01-16-2009, 03:45 PM
How's it going man? I'll have to check out your journal. I'm actually changing a few things up on the 5 x 5. I'm trying to lift 4 times a week, at least for right now. So I'm trying to change a few things up... We'll see how that goes.

I'll check out your journal.

Coke
01-16-2009, 06:48 PM
Props, managing to raise up again on your squats and benching.

Painzer
01-16-2009, 06:50 PM
Thanks man. TOok the night off from lifting. Lots of DOMS today, and a long day on the field. I won't be lifting this weekend either, so I'll be hitting it hard again on Monday.

ThomasG
01-16-2009, 11:05 PM
How old are you?

Painzer
01-17-2009, 06:51 AM
I'm 23. You?

ThomasG
01-17-2009, 10:11 AM
19...

Painzer
01-19-2009, 04:29 PM
About to head to the gym to try for a 275 or 280 bench... Or more if I can!

Painzer
01-19-2009, 06:42 PM
Today's workout:

Squats - 8 x 155, 5 x 185, 5 x 225, 10 x 135 ATF, 8 x 135 close stance
Bench - 8 x 135, 5 x 185, 2 x 225, 1 x 250, 1 x 275 PR, 1 x 280 PR, 0 x 285 (failed) 10 x 135 close grip
BO Rows - 10 x 105, 5 x 125, 5 x 145, 5 x 165, 5 x 185
DB curls - 5 sets of 10 different weights
Decline situps w/ 45 lb plate - 2 sets of 20


NEW BENCH PR by 10 lbs! Sweet!! Next stop - 300

Coke
01-20-2009, 05:33 AM
Major lifting man, benching over 275 is a milestone.

Painzer
01-20-2009, 06:10 AM
Thanks man! I was really pumped about it! I remember benching 250 and thinking "wouldn't it be awesome to bench 2 plates and a quarter??" I was right, it is awesome!

Painzer
01-20-2009, 06:13 PM
No gym today, long day at the fields...

Deads tomorrow.

ThomasG
01-21-2009, 05:13 PM
105 lbs over body weight bench!! Thats some impressive **** right there.

P.S Wanna race to a 405 squat?

Painzer
01-21-2009, 05:58 PM
Thomas, thanks for the good words man! Sounds good on the squat race.... What are you at right now?

Here's my workout for today:

Deads - 5 x 135, 5 x 205, 3 x 275, 1 x 345, 1 x 415 PR, 5 x 275, 10 x 135
OH Press - 5 x 105, 5 x 115, 5 x 125, 5 x 135, 5 x 145 FINALLY!!
Pullups - 30 wide grips
Decline Situps - 2 sets of 25

Shorter workout today, Shin splints have been kicking my ass lately... but I did have a 15 pound PR on Deads today :)

ZenMonkey
01-21-2009, 06:59 PM
Looking really strong bro! Awesome OH pressing

Painzer
01-21-2009, 07:16 PM
not to sound like an idiot, but really? I feel like my OH press is pretty weak...

Dkalban
01-21-2009, 07:18 PM
Allow me to put it in persepective for you, I can just, JUST do 50lbs, you can do 3x the amt. Plus you got a 1000lb total, youre strong.

Painzer
01-21-2009, 07:25 PM
Allow me to put it in persepective for you, I can just, JUST do 50lbs, you can do 3x the amt. Plus you got a 1000lb total, youre strong.

Thanks man... I wish I had a picture to show you how scrawny I once was, In high school I was 112 pounds my freshman and sophomore years, and no more than 130 when I graduated...

Just work hard man, and you will get there.

Also put this into perspective. 4 months ago I had an 860 total. Now it's 1030.

ThomasG
01-21-2009, 08:33 PM
Thomas, thanks for the good words man! Sounds good on the squat race.... What are you at right now?



Just posted squat up in the journal. I want 405 so bad I can taste it.

Painzer
01-22-2009, 06:08 AM
You've got a good 20 lbs on my squat... I'll have to step it up.

Coke
01-23-2009, 05:14 AM
Liking the new deads PR and overhead presses bro.

ThomasG
01-23-2009, 05:49 PM
I've been meaning to ask, what sport do you play?

Painzer
01-23-2009, 07:01 PM
I've been meaning to ask, what sport do you play?

I don't play any sports... unless you consider slow pitch softball a sport... haha.

I used to play baseball and Wrestle, but now I'm too old :(.

Today's workout:

Bench - 5 x 135, 5 x 165, 5 x 195, 5 x 225, 5 x 245 easy
Squats - 5 x 135, 5 x 205, 5 x 255, 5 x 275, 5 x 295 PR
Barbell curls - 10 x 80, 10 x 85, 10 x 85
Side bends with 45 lb plate - 2 sets of 30.

Squats for some reason felt horrible today. Just wasn't feeling it. Maybe it's all the time I've been spending on my feet lately... That being said I still hit a PR. after 275 on my 4th set I felt like a bitch, so I threw on 295 for 3. I managed to get 5, with a lot of grunting. I don't think my depth was that good today either... just a crap squat day. Bench felt good tho :)

ThomasG
01-24-2009, 12:21 AM
O, I thought you played a sport haha.



No gym today, long day at the fields...

Deads tomorrow.

Painzer
01-24-2009, 07:08 AM
Ahh, I see where you got that. I'm at a school to try to become a professional baseball umpire. We have class and field training 6 times per week from 8:30 - 5:30.

ThomasG
01-24-2009, 09:48 AM
OIC, cool. And good job on the 295x5

Painzer
01-26-2009, 06:17 PM
Today's workout:

Squats: 8 x 135, 5 x 185, 5 x 215, 5 x 275, 5 x 295, 3 x 315 (actually did 4 but missed depth on my first one)
Bench: bar x 15, 5 x 140, 5 x 170, 5 x 200, 5 x 225, 5 x 250 PR
Leg Press: 3 pps (395) x 8, 5 pps (575) x 5, 7 pps (755) x 5, 7 pps + 50 (805) x 5
Calf raises: 3 pps x 20, 5 pps x 15, 7 pps x 10
Leg curls: 10 x 100, 10 x 100
Tricep pushdowns: 10 x 120, 10 x 120

ZenMonkey
01-26-2009, 06:37 PM
Looking really strong man!

Painzer
01-26-2009, 06:41 PM
Thanks man!

Painzer
01-26-2009, 08:29 PM
BTW, forgot to mention that I added microlactin to my training table. So far it seems to be working. Definitely less joint pain and soreness.

ZenMonkey
01-26-2009, 08:32 PM
BTW, forgot to mention that I added microlactin to my training table. So far it seems to be working. Definitely less joint pain and soreness.

Id really recommend getting some ZMA too. It works much better together. I used the powder only for a while then added ZMA and it made a big difference.

Painzer
01-26-2009, 08:36 PM
Can you give me a little more info about it? Like what it is and what it's used for?

ZenMonkey
01-26-2009, 08:43 PM
Zinc and Magnesium are designed to maximize absorption and promote recovery from exercise. Zinc plays a central role in the regulation of cellular growth and tissue repair, as well as the maintenance of a healthy immune system. Magnesium is essential for the maintenance of electrolyte balance, energy production and normal neuromuscular function.

-Quoted from a nutritional source my coach gave me. No name, just in a binder.


Its the other ingredient in ETS as well.

Coke
01-27-2009, 05:33 AM
Doing very well, like the way you're stepping to it.

Painzer
01-27-2009, 06:12 PM
rest day today... deads tomorrow!

Painzer
01-28-2009, 05:53 PM
Just kidding... another rest day... 9 hours on the field today. I'll do deads tomorrow.

Painzer
01-29-2009, 05:33 PM
Today's workout:

Deads - 10 x 135, 5 x 205, 5 x 255, 5 x 285, 5 x 320 PR (fairly easy, grip strength is starting to become a factor)
OH Press - 5 x 95, 5 x 105, 5 x 115, 5 x 135, 5 x 135 (Dropped the weight trying to work on better form)
Iso-lateral Rows - 10 x 172, 10 x 192, 10 x 212
Dumbbell shoulder press - 10 x 40, 10 x 50, 10 x 60, 10 x 70
Pull ups - 15, 10, 5
Side bends with 45 lb plate - 30 each side

Painzer
01-30-2009, 05:11 PM
Today's workout:

Bench - 15 x 45, 5 x 135, 5 x 185, 5 x 205, 5 x 225, 5 x 255 PR
Squat - 5 x 135, 5 x 185, 5 x 235, 20 x 185 (actually wasn't too bad)
Decline situps - 75

CUt it short today. The tricep started to hurt after I tried some decline bench.

Painzer
02-02-2009, 04:12 PM
How was my workout you ask??? Fantastic! Thanks for asking!

Squats - 5 x 135, 5 x 185, 5 x 225, 5 x 255, 5 x 300 PR
Bench - 5 x 135, 5 x 185, 5 x 205, 5 x 230, 5 x 260 PR
BO Row - 5 x 105, 5 x 125, 5 x 155, 5 x 175, 5 x 195
Leg extensions - 3 sets of 10
Leg Curls - 3 sets of 10

I'm pretty excited about both of my PRs today!

Painzer
02-02-2009, 06:56 PM
Oh, and I weighed in at 184?!?! WTF... Maybe I ate a lot before the gym... But that's 5 pounds more than I've ever weighed in at. Sweet!

ThomasG
02-02-2009, 06:57 PM
You're a beast man. And I couldn't believe reading the 20x185 wasn't so bad. x20 squats make me want to cry. However, they are very beneficial. I think I'm gonna make myself do them this week :(

Painzer
02-02-2009, 07:01 PM
I think I'm gonna do them again on Weds. I'll go for 20 x 200. I won't be lifting after Wednesday until at least next Sunday. I've got a banquet Thursday night, then I leave Florida on Friday and have to drive back to Colorado. Long ass drive, so no lifting on Thursday, Friday, or Saturday. Maybe Sunday after I sleep all day. Haha!

Bako Lifter
02-02-2009, 07:15 PM
Wow, 6 months ago before I stopped working out I had the same exact stats as you. How old are you?

Painzer
02-02-2009, 07:32 PM
I'm 23. I didn't really start lifting until I was 22.

Coke
02-03-2009, 05:55 AM
You're a beast man.

No joke, awesome new PRs on the squats and bench.

Painzer
02-03-2009, 05:58 AM
Thanks a lot guys! If you saw pictures of me you wouldn't think I was a beast. I must have compact muscles or something... Cus I look tiny.

Painzer
02-04-2009, 05:52 PM
Today's workout:

Short and sweet

Deads - 8 x 135, 5 x 205, 5 x 255, 5 x 285, 5 x 325 PR
OH Press - 5 x 95, 5 x 105, 5 x 115 Stopped here after feeling a little tweak in my shoulder... I'm starting to hate OH press :(
Seated DB Shoulder Press - 10 x 40, 10 x 50, 10 x 60, 10 x 70
Pull ups - 1 set of 10

Painzer
02-05-2009, 12:40 PM
Today's workout:

Shorter and sweeter...

Squats - 5 x 135, 5 x 185, 5 x 225, 5 x 265, 5 x 315 PR
Bench - 5 x 135, 5 x 185, 5 x 205, 5 x 230, 5 x 265 PR

Just a couple of compounds, and called it a day after a couple of PRs... I've got a banquet tonight, so I wanted to come back to the hotel and rest a bit. The 315 was actually not too bad... I got so pumped up before I did it, it made it easy. The bench on the other hand was tough...

ZenMonkey
02-05-2009, 02:29 PM
Damn dude! Your lifts are looking beastly

Painzer
02-05-2009, 08:40 PM
Thanks man, I really appreciate it!

Kiaran
02-07-2009, 11:30 AM
What up, bro. It's amazing to find another person in here that lives in good ol' CO. Dude, you're coming along nicely. Lookin solid in the pics and your Squats and Bench are crazy. 265x5? Damn. Your total has to be higher than 1030. When are you maxing out again? If you do ever drop in to lift, it's a good thing you're only 5'8". Makes squatting much easier cause don't have to adjust the bar height, lol. A buddy of mine is 6'2". **** is almost impossible to workout together. Don't know how Franko and Arnold did it. Keep at it, bro.

Painzer
02-07-2009, 01:18 PM
Thanks for checking out my journal man... I'll probably max within a few weeks or so... I've got to be at at least 290 now... My bench form changed and my lifts have just sky rocketed... My squat max should be higher too, but my legs have been killing me lately... I've had shin splints and been on my feet for the last month. It'll be nice to rest a bit.

Painzer
02-08-2009, 04:38 PM
Should be heading back to the gym tomorrow. Drove for 26 straight hours on Friday and Saturday coming home from Florida, and slept 12 hours last night. Now I just gotta hope for some work over the next couple of weeks...

Painzer
02-09-2009, 08:27 PM
I was disappointed in my workout today...

Cardio - Treadmill 10 minutes at 5.5
Squats - 5 x 135, 5 x 185, 5 x 225, 5 x 275, 5 x 315
Bench - 5 x 135, 5 x 185, 5 x 205, 5 x 235, 0 x 270 WTF? The first one felt horrible, spotter had to help me and I racked it... 8 x 225
Leg extensions - 3 sets of 10
BO Row - 5 x 105, 5 x 135, 5 x 155, 5 x 185, 5 x 185

Kiaran
02-09-2009, 09:53 PM
26 hours of driving? **** that. Sounds as bad as driving from D.C. to here. I wouldn't worry about that bench. From the looks of it, you just hit a brick wall and ran out of gas. Seriously, give it another go next time, bro. Also, yeah we can definitely try and hit up the USAPL meet in June if you're around. Would probably be a good time and good motivation.

Painzer
02-10-2009, 07:33 AM
Yeah man, it was just weird that I didn't even do a single rep... Maybe I'll start with bench instead of squat on Friday... Plus my lower back is giving me issues today... I had a herniated disc about a year ago, and i's been feeling 100%, but today it's a little twingy...

Painzer
02-10-2009, 06:58 PM
My damn tricep hurts like hell... maybe it's time to take some time off to heal... 6 months of this crap is too long.

mattburns
02-11-2009, 12:52 PM
Might be worth deloading for a week and taking it easy?

Looking good in here though mate, lifting some really solid weights.

Painzer
02-11-2009, 01:02 PM
I think that's the right step... Hate to do it, but if it helps in the long run...

Painzer
02-14-2009, 05:13 PM
Went back to the gym today... Didn't deload.

Bench - 15 x 45, 5 x 135, 5 x 185, 5 x 225, 5 x 245, 2 x 275 PR
Squats - 6 x 135, 5 x 220, 5 x 275, 2 x 315, 1 x 350 PR
Iso Lateral Low Rows - 6 sets of 10 (2 different grips)
BO Rows - 5 sets of very low weight.
Pullups- 14, 10

I've got video of my 275 x 2 Bench and my 350 x 1 Squat. I'll throw them up once they are uploaded to Youtube.

Painzer
02-14-2009, 05:36 PM
Here's the 350 squat...

f8KO8SLKius

Painzer
02-14-2009, 06:06 PM
And here is the 275 Bench...

qW76844HAP4

Coke
02-15-2009, 06:40 AM
That's some good lifting dude, props on both new PRs.

mattburns
02-15-2009, 07:54 AM
Looks like it was a good decision not to deload. Well done on the PR's!

ZenMonkey
02-15-2009, 10:16 AM
Great job! Really strong lifting!

Kiaran
02-15-2009, 12:10 PM
lol, wtf. "oh yeah, my tricep hurts and is all jacked up, I'm gonna rest..." - fastforward a couple days - "275 PR, 350 PR..."

That's ****ing good stuff, bro. Very solid moves and I'm glad you busted through that mental block and knocked that **** out of the park. It will no doubt provide some motivation and drive you on through several more great sessions.

Now, that squat with 350 - I know it felt heavy and all, but dude, you moved that **** fast and you've easily got 365 in ya. Also, I love to ask this question to everyone: what is that one guy standing behind you on squats REALLY going to do if you begin to fail with 350 lbs on your back? The only real way to spot a squat is with at least 3 guys, 5 would be better. Just use the pins and have anyone else get out of the way. Your form looked outstanding btw.

Painzer
02-15-2009, 01:59 PM
lol, wtf. "oh yeah, my tricep hurts and is all jacked up, I'm gonna rest..." - fastforward a couple days - "275 PR, 350 PR..."

That's ****ing good stuff, bro. Very solid moves and I'm glad you busted through that mental block and knocked that **** out of the park. It will no doubt provide some motivation and drive you on through several more great sessions.

Now, that squat with 350 - I know it felt heavy and all, but dude, you moved that **** fast and you've easily got 365 in ya. Also, I love to ask this question to everyone: what is that one guy standing behind you on squats REALLY going to do if you begin to fail with 350 lbs on your back? The only real way to spot a squat is with at least 3 guys, 5 would be better. Just use the pins and have anyone else get out of the way. Your form looked outstanding btw.

I know I know... I took about a 5 day rest... I hadn't lifted since Monday, and I iced my arm every day. I decided to go with the bench, and see how it felt. It felt ok, so I just kept going, didn't want to do my last set of 5, so I just hit a double instead.

The 350 squat, well, I didn't think I'd get it, but I hit it pretty good. Although in the vids and pictures section, they told me it was high... I really didn't think it was, but oh well. They also keep telling me to stay tight... I guess I don't know what that means. They told me that before, and I've been trying to "stay tight"....
As far as the spotter goes, I just tell him, If I can't get it out of the hole, I'll just put it on the pins. If I'm almost to lockout and can't finish, help me out. I follow that up by saying "but that won't happen. If I get it out of the hole, it's coming all the way up." I usually like them there in case I start to tip or become off balance once I take it off the rack.

I'm still wondering why the squat was high, I haven't seen a single competition lift where that would have been flagged for being too high.

Kiaran
02-15-2009, 02:17 PM
Ah yes, I love it when I post vids and people are all anal about depth. It's the one thing about squat analysis that REALLY pisses me off. You could do the worst, piece of ****, GM, curved back, wobbly squat, but if you hit "depth", then people are all "oh yay, nice squat! wow...oooooh!". **** em'. They were not there and depth is almost impossible to gauge from a camera lens. Seriously. Also, your depth looked fine. You can tell by the dynamics of your lift. You had some recoil from your hams out of the bottom and your hams are starting to touch your calves. That doesn't happen with squats that are above parallel. Good lift. Good DEPTH.

Painzer
02-15-2009, 02:22 PM
Well thanks man, I appreciate it. I wish I knew how I could "stay tighter" too. I keep hearing that, and although I've asked about it before, guess I just don't get it.

jed
02-15-2009, 08:18 PM
from the pics in the first post you look damn good, bro! look pretty proportional all around, and thick for 175! best of luck with that 225x20 on the squats soon. that will be a true squatmark. (instead of benchmark, lawl) how old are you if i might ask?

Painzer
02-15-2009, 08:21 PM
Thanks man. My pics suck. I have no idea how to flex... haha. Love the benchmark joke, lol. Oh and the 225 x 20 is gonna be rough, more like breathing squats... Def not 20 straight... I'll let you know how it goes...

I'm 23 years old.

jed
02-15-2009, 08:39 PM
oh for sure, as was my 185 man. 10 straight, 5 with 1 big breath, last 5 with a few breaths lol! those are the best. if you can do 20 straight, then its not enough imo. haha yeah it took me literally 3 months of practicing an hour a week to learn a lat spread. most people think 'it cant be that hard to FLEX can it?'

Painzer
02-15-2009, 08:46 PM
Any tips you can put into words as to how to do a lat spread?

jed
02-15-2009, 08:50 PM
an old member - Built - helped me with this one : "hands on your waist, about right above or right on your obliques. elbows out, and HUG A TREE with them." stretch those mofo lats to the extreme. personally when i do it my shoulders roll forward also. if you want a picture of one of mine, i can link one. when you get the right way to do it, it becomes easier and easier.

Painzer
02-16-2009, 08:04 PM
Today's workout:

Squats - 5 x 105, 5 x 165, 5 x 265, 20 x 225!! PR
DB curls - 2 sets of 10 @ 30
Straight bar curls - 2 sets of 10 @ 70
Leg curls - 3 sets of 10 with each leg 40, 45, 50 lbs
BO Rows - 5 x 75, 5 x 105, 5 x 125, 5 x 145, 5 x 195

I learned something today.. Never do 20 rep squats at the beginning of your workout. I wanted to die. I thought I was gonna puke. But I did notice, after the first 10, my depth was super low. The hip flexors got so tired that they just loosened up allowing me to go even deeper. It was awesome. Really wish I had a video...

jed
02-16-2009, 10:53 PM
oh my god, bro, you did it! holy chit! proud of you my man, thats a true accomplishment. time to attempt a new squat PR imo.

i know what you mean about the hip flexors, lol! they just stop functioning. i always do my 20 squats @ the begining, cuz i want all my energy on the most important lift. thats just me tho.

Painzer
02-17-2009, 12:08 AM
Well I just hit that 350 the other day... I handled it pretty easily, so we'll see. Maybe I'll go for 365.

ZenMonkey
02-17-2009, 07:22 PM
Killer squatting man! Your progress has been amazing!

Painzer
02-17-2009, 07:24 PM
Just a small workout today...

Bench - 10 x 140, 10 x 175,10 x 200
Seated Calf Raises - 3 sets of 10 @ 150
High Pulls - 8 x 75, 8 x 95, 8 x 115, 8 x 130
Pull ups - 10, 15

Tricep hurts like hell. I really need to go to the doctor. It just sucks cus I hate the doctor. They are gonna tell me to rest it and ice it. Things I've been doing for the last 6 months. Not only that, my insurance is ****.

Painzer
02-17-2009, 07:24 PM
Killer squatting man! Your progress has been amazing!

Thanks man! I appreciate it! BTW Zen, any feedback on the squat vid?

jed
02-17-2009, 07:27 PM
damnit dude, that sucks about your tricep. what happened to it? take it it was a while back. good work for a quick lift though

Painzer
02-17-2009, 07:30 PM
damnit dude, that sucks about your tricep. what happened to it? take it it was a while back. good work for a quick lift though

It's actually not even the tricep I don't think... It's the tendons or ligaments in the back of my arm going into my elbow. They've been bugging me for a long time (probably close to a year now) I've tried Ice, Heat, Rest, Anti Inflammatory Pills, everything... Now it's starting to be more than annoying. It's starting to get painful. And it's holding me back.

jed
02-17-2009, 07:34 PM
damn dude, im pretty sure i know how youre feelin. unfortunately for you, Naproxen the anti inflammatory worked for me. thats a true bugger, man. maybe a physical therapist could help more than a doc?

Painzer
02-17-2009, 07:39 PM
damn dude, im pretty sure i know how youre feelin. unfortunately for you, Naproxen the anti inflammatory worked for me. thats a true bugger, man. maybe a physical therapist could help more than a doc?

Yeah, but they're gonna have me do physical therapy on it... I'm just stubborn. Maybe I really should just give it a rest... like a LONG rest this time...

I just have been having such good gains lately, I didn't want to stop... Especially since I'll be going back to Florida in March and maybe won't have time to lift down there anyway... I though that could be my break... but looks like I'll have to start earlier...

jed
02-17-2009, 07:42 PM
i dont know, man. perhaps if you really think florida wont offer much opportunity to lift, then you could gut it out until then. and then take your break at florida, only doing squats and deads :P

ZenMonkey
02-17-2009, 07:52 PM
2 words: myofibril release- Foam roll the **** out of the affected area or put a tennis ball against the wall and grind the area against it.

Painzer
02-17-2009, 07:53 PM
2 words: myofibril release- Foam roll the **** out of the affected area or put a tennis ball against the wall and grind the area against it.

really? Can you give me more info on that? I googled Myofibril release, and didn't get much... What is it? What causes it? etc...

ZenMonkey
02-17-2009, 08:00 PM
Self massaging. Grind a round object against the area, when you feel a tight spot keep it there for 30 seconds to let the pain dissapate then move on.

You can also Ice massage using the same technique.

Try googling foam rolling instead

Painzer
02-17-2009, 08:14 PM
This is for the muscles, correct?

ZenMonkey
02-17-2009, 08:38 PM
and tendons. The muscles tightness can affect a ton of stuff. Try it out!!! Youll love it

Painzer
02-17-2009, 08:41 PM
Alright. You have a good cheap site where I can order one?

Kiaran
02-17-2009, 10:34 PM
Incredible **** on that squat, dude. No doubt things were a little wierd after that set, lol. I hear ya on injuries. I battle constant bicep tendonitis in my left arm between bench and squat. Just ice, occasional ibuprofen, tissue-work and exercise selection is all I can do. No doubt the doc will tell you "oh don't do that anymore, just rest, blah blah blah." Hope it heals up or you get something figured out that helps you work around it, bro.

Painzer
02-17-2009, 10:51 PM
Thanks for the props man. I'll work on the injury... Hope I can get it sorted out...

Cards
02-18-2009, 07:39 AM
just looked through the journal man, sick stuff, as for the tricep as everyone else said foam rolling will really help. I personally don't have a foam roller or a tennis balls so I use a wooden broom handle and with alittle practice i've figured out how to hit everything. I didn't catch how long you've had the problem but advil and a good week of rest should clear up anything. I would be surprised if you don't come back stronger.

Painzer
02-18-2009, 10:16 AM
Would you guys recommend taking a full week or so off from everything? Or just from Bench and tri lifts? Like can I still squat and dead lift and OH press? What do you guys think?

Keith
02-18-2009, 12:36 PM
I figured I'd stop by and say what's up to another fellow journal whore with similar stats. I'll be following along. As for me, my journal will be up and going soon with vids/pics as it once was back in the glory days. I'll be looking forward to you smashing some PR's like you have been in your journal and reaching your goals.

Painzer
02-18-2009, 12:42 PM
Cool man, thanks for checking mine out. Love having more people and more opinions about stuff. I've been reading your journal as well, just haven't posted up. Sorry the Phil Hernon thing isn't working out like you wanted it too... Just keep working hard...

Painzer
02-18-2009, 05:45 PM
Well I added a few things to the arsenal today. Got myself a foam roller, a new ice pack (haha) some wrist wraps, and I've got elbow sleeves on the way.

The elbow sleeves I am hoping will help the pain in me elbow/tricep.

I also started taking glucosamine, vitamin C, and fish oil along with the Microlactin and Protein that I already take.

Just hoping to prevent some of the injuries and potential joint pain that comes with lifting heavier. Just thought I'd share :)

Keith
02-18-2009, 06:49 PM
+1 to foam rolling and glucosamine!

ThomasG
02-19-2009, 04:49 PM
Sorry I haven't been in much. Good job on the pr's! You're givin me a run for my money on the 405 squat race!

ZenMonkey
02-19-2009, 06:56 PM
Throw some ZMA in your stack! Its also in ETS and augments microlactin very well

Ive also had good results with this stuff:

http://www.wholehealth.com/index.cfm?fuseaction=product.display&Product_ID=215&gclid=CKvm1_z-6ZgCFRQhnAodr3RV0w


Good luck getting it all better

Painzer
02-19-2009, 06:58 PM
Yeah, I've been looking into the ZMA since you suggested that last time... where's a good place to get it? I can't afford ETS right now...

BTW, do you guys foam roll before or after a workout?

ZenMonkey
02-19-2009, 06:59 PM
I got mine from BB.com

I foam roll after WO then stretch after rolling.

Ive become quite obsessed w/ rolling

Painzer
02-19-2009, 09:17 PM
Ok, Thanks Zen...

Today's workout:

Deads - 5 x 145, 5 x 205, 5 x 255, 5 x 285, 5 x 330 PR
OH Press - 5 x 95, 5 x 110, 5 x 125, 5 x 135, 5 x 145
Decline Situps - 45 lb plate x 40, x 20

The elbow hurt even with the OH press. Time to take some time off... Gonna stick to all lower body for the next two weeks... This sucks major ass.

Wish me luck. I'm gonna be extremely angry if I come back and it's still ****ed up.

On the brighter side, time to SMASH some Squat and DL PRs!!

jed
02-19-2009, 10:19 PM
excellent deadlift PR, man. 330x5 is very sick. if you can 1rm 415 and hit 330x5 for a pr also that gives me confidence in my deads too.

keep the elbow healthy. if you tell yourself your done for two weeks, stick to your word. let it heal

Painzer
02-19-2009, 10:22 PM
excellent deadlift PR, man. 330x5 is very sick. if you can 1rm 415 and hit 330x5 for a pr also that gives me confidence in my deads too.

keep the elbow healthy. if you tell yourself your done for two weeks, stick to your word. let it heal

Yeah, this time I'm for real. Not gonna use the arm for 2 weeks...

Painzer
02-20-2009, 12:11 AM
So after doing a fair amount of reading... I think I may have tendinitis... I'll be icing and resting for a while... let's just hope this goes away...

Detard
02-20-2009, 07:47 AM
I'm willing tgo bet you have tendonitis. I have tendonitis on my lateral epicondyle (somethin like that).

Where is your pain?

http://www.revolutionhealth.com/fabric/images/image/4.png

http://www.tendonitispatch.com/images/ElbowTendonitis.jpg

Painzer
02-20-2009, 10:07 AM
That's where mine hurts too... Right above the elbow on the back of the arm, below the tricep...

Painzer
02-20-2009, 10:09 AM
I'm willing tgo bet you have tendonitis. I have tendonitis on my lateral epicondyle (somethin like that).



So if this is the case, what did you do? Just ice, rest and NSAIDs? Did it ever fully recover? How long did you take to rest?

Keith
02-20-2009, 10:54 AM
+1 for elbow tendonitis! I can't do 90% of tricep exercises at all. The pain doesn't seem to go away but that doesn't mean it won't for you. As for foam rolling, if I'm squatting or pulling, I'll foam roll before and after. Days off, too.

Cards
02-20-2009, 06:07 PM
So if this is the case, what did you do? Just ice, rest and NSAIDs? Did it ever fully recover? How long did you take to rest?

do this 100% man. i would say give it a week, took my friend a good week of rest to recovery, some stretching in the mean time should help.

Painzer
02-20-2009, 06:08 PM
do this 100% man. i would say give it a week, took my friend a good week of rest to recovery, some stretching in the mean time should help.

ALright, I'll stick to this. I got some elbow sleeves today too.. I think those will help.

BTW, do you guys think I'd be ok to continue to squat and Pull?

jed
02-20-2009, 06:25 PM
yes squat and pull should be fine. but if it bothers it (sometimes it hurts me on squats when i 'pull the bar apart' on the ascent) then i woould stop that also.

Painzer
02-21-2009, 06:31 PM
Foam rolled today. Also got my elbow sleeves in the mail, I'll use them even when I squat and pull... not taking any chances this time...

jed
02-22-2009, 03:48 PM
how did the foam rolling work

Painzer
02-22-2009, 05:10 PM
how did the foam rolling work

Feels pretty good.. I'll stick with it, hopefully I'll notice some difference over time...

Today's workout:

Squat - 5 x 135, 5 x 185, 5 x 225, 5 x 275, 5 x 320 PR
Lunges - 2 sets of 12 with 60 lbs
Ab work - leg extensions x 60, bicycles x 200
Cardio - 20 min on stationary bike, 7.10 miles

Gonna foam roll tonight...

Painzer
02-22-2009, 05:26 PM
Here's my last set of squats today... I think I was a little high, I didn't take the video to gauge depth. I'm actually kind of sick of people on here telling me I'm too high, but in every vid I have posted, my depth would pass in any power lifting meet.

I know I was a little high in these anyway. I wasn't feeling it as much today.

GK9r89kWnqI

jed
02-22-2009, 05:40 PM
wayyyy too high bro. wouldnt pass in a PL meet.

JK!

solid as hell man. 320x5, eesh. i hope i can do that in a few months.

Painzer
02-22-2009, 06:11 PM
wayyyy too high bro. wouldnt pass in a PL meet.

JK!



fH2LYHAkDoU&feature=related

jed
02-22-2009, 06:20 PM
hahah i love ACHHHHHMED

Painzer
02-23-2009, 03:13 PM
Just some foam rolling today, and some ice for the elbow.

Guitar90
02-23-2009, 03:18 PM
Don't mean to be a total newb and dirty up your thread, but what is and what are the advantages of foam rolling?

Awesome squat vid dude, I didn't think you were that high in the vid... 320x5 at 170 is beastly.

Painzer
02-23-2009, 03:27 PM
Thanks man. I'm actually new to foam rolling myself.

I read this article (http://www.strengthcoach.com/public/1303.cfm) and learned a lot from it.

If you don't want to read the whole thing, here are some of the finer points...

"Athletes are instructed to use the roller to search for tender areas or trigger point and to roll these areas to decrease density and over-activity."

also

"Rolling can provide great benefit both before and after a workout. Foam rolling prior to a workout can help to decrease muscle density and allow for better warm-up. Rolling after a workout may help to aid in recovery from strenuous exercise."

Hope that clears some things up for you a bit :)

Guitar90
02-23-2009, 03:34 PM
Ah cool, thanks :)

How long have you been lifting? And did you start as a stick or as a blimp?

Painzer
02-23-2009, 03:40 PM
I've been lifting consistently for maybe a year and a half. And I used to be a STICK!

http://lh6.ggpht.com/_zOa_DOCVRkM/SaMl2NT2zAI/AAAAAAAABRA/PsuyNvjvQ8Q/s512/Picture%20029.jpg

Guitar90
02-23-2009, 03:49 PM
Well done for the lifts after only 18 months!

I've been lifting 2 months or so now, don't really know how to progress my lifts though, because I don't know of anyone else on the forum at my height/weight that has a journal that starts from day 1. =[

I'm starting on the other end of the scale as you... I'm a little on the overweight side... Not huge but definitely room to lose 20-30lbs =/

Painzer
02-23-2009, 03:53 PM
You're lifts really aren't bad. About right for someone who is just kind of stating out. You will get stronger, trust me on that one. You should see a 225 bench, 300 squat, and 325 dead in no time. Just keep working hard, and lifting heavy.

jed
02-23-2009, 04:21 PM
even as a stick, your chest still is nicer than mine. how embarrassing.

Painzer
02-23-2009, 04:23 PM
Haha... My chest is pretty big now too... I think my pecs have always been my best muscle group...

jed
02-23-2009, 04:27 PM
i am /jealous for sure. im workin on mine. any tips?

Painzer
02-23-2009, 04:31 PM
I really think I was just blessed in that area... when I used to lift in high school, all I did was bench... maybe it started there... haha

I try to hit all the pec muscles tho.. Decline, incline, flat bench, flys, close grip, wide grip, etc...

Painzer
02-23-2009, 04:33 PM
I'll be taking some updated pics some time this week... I'll post them up.

jed
02-23-2009, 04:34 PM
alright! i think that might be one thing i neglect is angles. although on non-bench days i do incline and incline DB sometimes, so i just need to add decline.

do you know if theres a way to make chest 'wider'? as in width like shoulder to shoulder.

Painzer
02-23-2009, 04:39 PM
I'd work some wide grip bench, that will work your outer pecs...

jed
02-23-2009, 04:48 PM
alright, sounds reasonable lol. should i do it for reps, like 3x10? or like 3x5 or what? when i do flyes, they rip apart my outer chest, but the more the merrier!

Painzer
02-23-2009, 04:49 PM
I usually do higher reps.

jed
02-23-2009, 05:05 PM
sounds like a plan.

Kiaran
02-24-2009, 11:07 AM
Dude, your depth was SO high on those squats.

LOL, just ****in with ya. I'm tellin ya, everyone loves to critique the depth because it's the only thing they try to look for on the squat. Videos are the WORST judge of depth. There is almost no perception through the lense of a camera. To effectively judge depth, you've got to be there IN PERSON. Just keep doing your ****, bro. Depth is fine and what are you worried about anyway? You are making great progress and squatting ain't easy.

Everyone's a squat critic. **** em'.

Painzer
02-24-2009, 08:01 PM
Today's workout:

Squats - 5 x 135, 5 x 185, 5 x 225, 5 x 275, 5 x 325 PR
Leg Press - 5 x 3pps, 5 x 4pps, 5 x 5pps, 5 x 6pps, 5 x 7pps
Cardio - Interval running

Not being able to bench is KILLING me! I want to Press so bad!

ZenMonkey
02-24-2009, 08:08 PM
Awesome Awesome Squatting man!!! Great work... you got hella strong really fast.


Youll be back to pressing in no time man. Ive got my fingers crossed.

Painzer
02-24-2009, 08:16 PM
Thanks man, I really appreciate it. I really want that 4 plate squat... I think it'll come sooner rather than later!

jed
02-24-2009, 09:11 PM
holy shnikees my man! AWESOME squats dude! 325x5 is cwaaazie!!

Painzer
02-24-2009, 09:47 PM
Thanks man... Still slowly climbing... Lovin it too!

Painzer
02-25-2009, 10:13 AM
Question guys... I just recently realized that I've been skipping a squat day on Starr's 5 x 5. Now keep in mind, I don't do the 5 x 5 exactly as Starr has it planned out. (Mostly because I'm hitting PRs every time I get under the bar... his program was running a bit too slow for me... If I was actually on track with the way it should be, I would have hit 300 x 5 yesterday, not 325). However, the program actually has me squatting 3x per week, including on Deadlift day, which I haven't been doing.

I have been squatting heavy on Monday and Friday, which gives me 3-4 days in between each squat day for recovery. My question is this, should I add squats in on Weds as well (after deadlift...ugh) and just do like a DE high rep day, or should I just stay as is squatting heavy twice a week?

What do you guys think?

Detard
02-25-2009, 11:52 AM
It depends on if you can recover well enough with it added. Do light squats onto a box or something if you really want to add it in. I wouldnt go too heavy or anything.

ZenMonkey
02-25-2009, 02:53 PM
Question guys... I just recently realized that I've been skipping a squat day on Starr's 5 x 5. Now keep in mind, I don't do the 5 x 5 exactly as Starr has it planned out. (Mostly because I'm hitting PRs every time I get under the bar... his program was running a bit too slow for me... If I was actually on track with the way it should be, I would have hit 300 x 5 yesterday, not 325). However, the program actually has me squatting 3x per week, including on Deadlift day, which I haven't been doing.

I have been squatting heavy on Monday and Friday, which gives me 3-4 days in between each squat day for recovery. My question is this, should I add squats in on Weds as well (after deadlift...ugh) and just do like a DE high rep day, or should I just stay as is squatting heavy twice a week?

What do you guys think?


Is this what you were asking me about?
If so, PM me the entire split and denote where the WED squats would go and what Starr wants you to do. IE- does the routine say do DE @ 50% or what?

Painzer
02-26-2009, 07:57 PM
Zen, I'll shoot you a PM later. Had a ****ty day today, my cat died.

I went to the gym today anyway and just did dead lifts and cardio. Still resting the elbow, so that's why that's the only thing I did.
Also tried to pull sumo today... holy crap it's hard... lots of strain on the hips. I definitely pull more conventional than I do Sumo... I might start doing my first three sets sumo and last 2 conventional, just to practice.

Deads - 5 x 135 sumo, 5 x 185 sumo, 5 x 235 sumo, 2 x 285 sumo, 5 x 285 conventional, 4 x 335 conventional, 0 x 335 sumo
Cardio - 20 minutes on the bike. Hill climber.

My left handed grip is crap. that's why I missed my 5th pull at 335. my right hand is fine, my left hand is bad... Anyone have any tips to help the grip strength on one side??

Kiaran
02-26-2009, 09:41 PM
That sucks about your cat, bro. Sorry to hear that. No doubt it took some mental fortitude to lift with that going on.

No idea on how to help the grip on just one side other than just do grip exercises with that hand, or with each hand but at the pace of the weaker side. Just my opinion, but I would not try and Squat heavy twice a week. Every time I've ever done that it just burned me out too fast. Maybe give it a shot for a few weeks and then back off a bit. My problem with a lot of routines out there is that they seem to be built for people that either have endless amounts of energy and recover really really fast, or they are tailored for people using anabolics. Perhaps they just need to be toned down or adjusted for each individual's capacity.

jed
02-26-2009, 11:34 PM
i think you should try it 3 times a week (If thats how i understood correctly) and if its too much, do one heavy day and then one of that 5x5 for billstarr. sorry to hear about your cat, man. i understand though. our family has always had cats and loved them dearly. one passed a few years ago and we made a grave and buried him and everything. gotta love those guys, just remember the happy times bro.

funny how i told you i thought sumo was somewhat easier and could pull more in it, haha. maybe its because i had been sumoing for a while and had the form down?

mattburns
02-27-2009, 04:11 AM
I've had some grip issues in the past and have found pinch grip holds with plates really help. Just get like a 22lb plate or something for one hand and hold it with your fingertips for 8-10 seconds for 3 sets or so. Should help.

Painzer
02-27-2009, 07:41 AM
I've had some grip issues in the past and have found pinch grip holds with plates really help. Just get like a 22lb plate or something for one hand and hold it with your fingertips for 8-10 seconds for 3 sets or so. Should help.

I'll give that a try. Thanks.

Ben Moore
02-27-2009, 07:47 AM
Gripper holds for 10-20 seconds, thick bar holds and oly bar holds all help - also don't use straps if you don't have to (if you are doing this - didn't read back far enough to tell)

Painzer
02-27-2009, 03:56 PM
No, I don't use straps.

Painzer
02-28-2009, 11:53 AM
Well I haven't benched Heavy in 2 weeks, and I haven't benched at all in 10 days...

What do you guys think? Should I give it a shot tonight?

jed
02-28-2009, 03:21 PM
no. i really dont think you should. maybe try 135 for a few reps, and if theres no pain then keep it lightweigh for higher reps.

Painzer
02-28-2009, 07:08 PM
Alright, I didn't even go lift today. I'll be going tomorrow I'm sure. I'll skip the bench.

Painzer
03-01-2009, 06:18 PM
Ok, today was an eventful day. Started off with a 60 minute structural massage (deep tissue). my GF has a friend that is just graduating from Massage therapist school, and she needed people to practice on. So started out with that, which was nice.

Then went to the gym. I went to Lifetime Fitness on a buddy pass today. This gym is insanely big.

Squats - 5 x 135, 5 x 185, 5 x 225, 5 x 275, 5 x 330 PR
Bench - 10 x 45, 10 x 75, 10 x 105, 10 x 120, 10 x 135

Then we went to a 1 hour Yoga class... Wow, that was intense... I never knew how much strength it took. It was really fun.

Then back to lifting...

Leg extensions - 3 sets of 10
Leg curls - 3 sets of 10
Lunges - 2 sets of 15

Foam rolling...

Now time to relax.

The bench felt Ok. I couldn't tell if my brain was telling me that I could feel something because it knew that it HAD been hurting, or if I was actually feeling something....

jed
03-01-2009, 06:29 PM
wow. your squatting is insane. excellent PR.

just be careful with that elbow, bro...

Painzer
03-01-2009, 08:41 PM
Yeah, I wanted to see what some light benching felt like. I'll be icing tonight, and probably let it rest this week too.

I took some pictures, but don't know if I want to post them, it doesn't really look like anything has changed... ugh.

Keith
03-02-2009, 03:03 PM
Awesome squat PR, dude. If you're good for 330x5, you can surpass 350.

Painzer
03-02-2009, 03:27 PM
Yeah, I think I'm good for at least 365... thanks man.

Painzer
03-03-2009, 07:25 PM
Today's short workout b/c the damn gym was packed... they are starting to piss me off. They keep bringing in more and more people, but they can't expand.

Squat - 5 x 145, 5 x 195, 5 x 235, 5 x 285, 4 x 335 Failed 5th rep... ugh.
Bench - 5 x 105, 5 x 130, 5 x 155, 5 x 185, 5 x 210

The elbow pain moved now... wtf. It's now on the inside of the elbow. I'm pretty sure it's golf elbow (which is the same as tennis elbow) just in a different spot. Now I don't know what to do. I want to just keep lifting... it's not extremely painful, I can deal with it... I don't know... ugh.

jed
03-03-2009, 07:28 PM
hear u about the people in the gym, argg... gah man, that elbow is just hassling you isnt it! dunno what to say about it i guess... just be wary. good session though!! youll hit that fifth rep next time.

Painzer
03-03-2009, 07:30 PM
Yeah, I'll get it on Saturday.

wimarine88
03-03-2009, 09:02 PM
Numbers are looking solid man. Looks like you're making some great progress. Keep up the good work, I'll be back to check!

Kiaran
03-04-2009, 01:08 PM
Damn, nice squatting, dude! Legs are just on the rise non-stop. I've done Yoga a couple times. You aren't kidding, that **** is hard as hell. I wasn't really a fan of it but I definitely have respect for it. Know what you mean about the Phantom Pain effect that can happen with injuries. It will pass, just takes awhile. I kept thinking my elbow hurt on bench for the longest time but was confused if it really was in pain or if I was just too focused on it. After a few months, it just dissappeared.

Now, as far as the "golf" elbow goes, that is the **** that I get. Bicep tendonitis or some flavor of that ****. Feels like a vice just tightened down right on the inside of your arm. Watch that ****, bro, it can get really vicious and chronic. The common cause of that is actually low-bar position on the heavy squats. Best way I combat it is to spread out the days between heavy squats and heavy benching. Two-days between heavy squat then bench seems the best for me. Seems to keep the pain at bay. Also ice and NSAID after heavy squat workouts. It most likely is not caused by your benching, even though that is where it hurts the most.

Painzer
03-04-2009, 01:30 PM
Well, now I'm starting to wonder... I don't think it's tendinitis now, because the pain has moved. I don't think tendinitis does that. Also, none of the other symptoms of tendinitis are there. No swelling, no redness, no stiffness, and only pain when I bench...

Also, I don't low bar squat... I always have the bar way up on my traps...

I think I may just try to work through it. The elbow sleeves help a little bit too.

Kiaran
03-04-2009, 01:47 PM
Yep. My pain started as just a dull ache only during bench and right after I would bench. Eventually it started to hurt a little after squats too (when it was really bad). The pain would go away within an hour or two of my workouts. The pain would move between the side of my elbow, inner elbow, forearm, wrist and even my hand. I could not pinpoint it until I worked with my chiropractor on it and did some other research.

It may not be the squats in your case. During squats if the downward force of the weight is being supported at all by the arms, the tendons in the elbow area can get really pissed off. Could also be something in your bench grip width pulling on your elbows. Make sure your elbows are directly under your wrists and that you aren't twisting the elbows in the form.

Any sort of compression on the elbows, forearms and wrists will always help a little to relieve tendinitis pain. I wouldn't try to work through it. Do some analysis of your entire routine and moves you do that could irritate and then change something or it will only get worse.

Painzer
03-04-2009, 01:54 PM
See the only time I feel anything is WHILE I'm benching. Not even after. and it's like a twinge... not painful just uncomfortable... It's incredibly frustrating because I don't have good health insurance...

Painzer
03-05-2009, 11:35 AM
I'll post two of my pics from the other night... these are the only ones that are semi-good. The rest are worthless, so I won't even bother.

Full front relaxed
Full front flexed

http://lh4.ggpht.com/_zOa_DOCVRkM/SbAGltjZiMI/AAAAAAAABjM/ISJSzYI9htw/s512/DSC05752.JPG

http://lh3.ggpht.com/_zOa_DOCVRkM/SbAG5G6-_PI/AAAAAAAABm4/34-YUxxMYUQ/s512/DSC05782.JPG

ZenMonkey
03-05-2009, 12:45 PM
Looking good bro. Thick and abs traps! Very well porportioned

jed
03-05-2009, 07:22 PM
damn dude... you look awesome! very propoertional like xen said! look pretty lean and thick at the same time! jealous of the boobies :D

Painzer
03-05-2009, 07:40 PM
Thanks for the good words fellas...

Today's workout:

Deads - 5 x 135 sumo, 5 x 225 sumo, 5 x 275 sumo, 5 x 295 conventional, 5 x 335 conventional... Got it this week, pretty easily actually.
Incline Bench - 8 x 115, 8 x 135, 8 x 165, 8 x 185, 8 x 205
Seated Straight bar rows - 3 sets of 10

A little twinge in the elbow with the incline... but I'm sick of only doing half a workout, I can't push or pull because of it... It didn't hurt too badly, just a twinge, so I'll keep icing and taking NSAIDs.

jed
03-05-2009, 08:04 PM
excellent work my friend. 335x5 conv deads makes me jealous.

Painzer
03-06-2009, 12:08 AM
Thanks man, I was pretty happy to get it. I think I'm gonna go for a squat max on Saturday, and I'll probably bench too.

Keith
03-06-2009, 08:14 AM
Damn dude, looking really solid. Let me guess, you have no idea how to pose, right? LOL. You're very well proportioned and it shows why you're as strong as you are. What routine are you doing, BTW?

Painzer
03-06-2009, 10:04 AM
Keith, thanks for the encouragement. And no, I can't pose. I literally took 30 pics the other night, and these are the only ones I'm posting, the rest look like complete horse****.

I'm doing a bit of a modified Starr 5 x 5. Lately it's been REALLY modified because of my elbow.

Routine basically looks like this:

Monday:

Squat - 5 x 5 ramping to biggest set.
Bench - 5 x 5 ramping to biggest set.
BO rows - 5 x 5 ramping to biggest set.

Weds:

Deads - 5 x 5 ramping to biggest set.
OH press - 5 x 5 ramping to biggest set.
Seated DB shoulder press - 3 x 10
Ab work

Friday -
Squat - 5 x 5 ramping to biggest set.
Bench - 5 x 5 ramping to biggest set.
BO rows - 5 x 5 ramping to biggest set.


The actual Starr routine has Friday doing a set of 3 for +5 of what you did on your last set on Monday. But for squats, I was literally hitting a 5 pound PR every day... so I felt like the Starr progression was too slow. So I've been bumping 5 pounds every squat workout, every dead workout, and playing it by ear on bench. (however I haven't really benched heavy in 3 weeks.)

Painzer
03-07-2009, 05:32 PM
Had a good workout today. Lifted heavy for the first time in over three weeks... The elbow actually felt OK.

Squat - 5 x 135, 5 x 185, 3 x 245, 1 x 315, 1 x 365 PR, 0 x 375
Bench - 5 x 135, 5 x 185, 5 x 225, 3 x 250, 1 x 270, 18 x 185, 8 x 135 Drop set
DB Incline bench - 10 x 55s, 10 x 70s, 10 x 80s These were pretty easy... I hadn't done them in like 2 months.
Decline - 2 sets of 10, 1 set of 5
Plate grips - Held 45 pound plates with finger tips, 3 sets.

Painzer
03-07-2009, 05:33 PM
-jhxx3Fsg00

jed
03-08-2009, 12:12 AM
DUDE!!!!

awesome, man! 365 is no joke for sure!!! awesome work dude, knew youd hit that. 370 wouldve went up too. awesome hits on that bench, too, 185 for 18 is crazy! i dont think ive ever tried over 12 before. super workout dude.

Coke
03-08-2009, 12:06 PM
Looking thicker in those shots, sessions are coming along very well.

Painzer
03-08-2009, 10:57 PM
Major DOMS today... I expected it, but damn, not this bad!!

jed
03-08-2009, 11:14 PM
are you kidding, look at that workout. you shouldve expected more haha.

Painzer
03-08-2009, 11:17 PM
My chest hasn't hurt this bad in a long time!

jed
03-08-2009, 11:33 PM
just from the bench you think?

Painzer
03-08-2009, 11:52 PM
The bench and the incline probably...

Painzer
03-09-2009, 12:45 PM
And here are my daily supplements:

http://lh4.ggpht.com/_zOa_DOCVRkM/SbVjgebFNlI/AAAAAAAABv8/Rb_7nnWYHPE/s640/100_0360.JPG

ZenMonkey
03-09-2009, 12:49 PM
Squat - 5 x 135, 5 x 185, 3 x 245, 1 x 315, 1 x 365 PR, 0 x 375
Bench - 5 x 135, 5 x 185, 5 x 225, 3 x 250, 1 x 270, 18 x 185, 8 x 135 Drop set
DB Incline bench - 10 x 55s, 10 x 70s, 10 x 80s These were pretty easy... I hadn't done them in like 2 months.
Decline - 2 sets of 10, 1 set of 5
Plate grips - Held 45 pound plates with finger tips, 3 sets.

Holy hell dude. That is a loco WO. Congrats on the massive squat! I hope your chesticles feel better. :)

Painzer
03-09-2009, 12:51 PM
Thanks man! They are definitely sore... Hopefully they feel better by tomorrow, or at least Wednesday so I can get another big workout in before I leave for FLorida again on Thursday.

Keith
03-09-2009, 12:54 PM
Good choice of supps. But where's the multi???

ZenMonkey
03-09-2009, 12:56 PM
Good choice of supps. But where's the multi???

Mens 1 a day?

Painzer
03-09-2009, 12:59 PM
Good choice of supps. But where's the multi???


Mens 1 a day?

Uh buh!

jed
03-09-2009, 06:12 PM
nice dude, i love havin a full pillbox everyday huh. i need to start doin that sh** again. now my only daily pill is ibu for my wrist lol.

Painzer
03-11-2009, 05:43 PM
Today's workout:

Bench - 15 x 45, 5 x 135, 5 x 185, 5 x 225, 3 x 265 (funny story about this one), 2 x 275
Incline DB - 10 x 60, 10 x 70, 10 x 80
Squat - 5 x 135, 5 x 185, 5 x 245, 5 x 285

Squats felt terrible today. 285 felt heavy as ****, so i stopped. As for the bench... well, When I did the 265, I thought it was 245. So I was really pissed that 3 reps was really heavy. I didn't even realize it after the 275 set... In fact, it took me until I put 245 on the squat bar to realize that I had put 265 on the bench bar... lol. So, I'm dumb.

jed
03-11-2009, 10:34 PM
lol, nice story. at least you hit 265 for 3 lol. dont get too down about the squats. you mighta hit a crazy PR last week but 285 for 5 still is nothin to hang your head about bro. just an off day

Coke
03-12-2009, 05:46 AM
Big day of lifting overall dude.

Painzer
03-13-2009, 08:28 PM
Went to Planet Gayness today to lift since there's no other gym in Cocoa, FL.

Bench - 15 x 135, 5 x 185, 5 x 225, 5 x 245, 2 x 275
Squat - 10 x 45, 5 x 135, 5 x 185, 5 x 225, 5 x 295, 20 x 235 omg, I thought I was gonna die. Way harder than 225 x 20.
Incline DB - 10 x 65, 10 x 75

Don't know how much I'll be lifting over the next 2 weeks. Maybe a break would do me well anyway. I'm in Cocoa, FL trying to win a job in Minor League Baseball. I really need to focus on that. So it could be quiet in here for the next couple of weeks.

jed
03-13-2009, 10:59 PM
omg, 235 for 20? that is incredible. wow dude. im simply stunned.

Detard
03-13-2009, 11:19 PM
I agree with jed. That is pretty ****in epic man. Nice work

Kiaran
03-14-2009, 12:33 PM
That's some pretty freakish squatting, bro. Good luck getting that job with the baseball. That sounds pretty bad ass actually. No worries about posting around here. We aren't going anywhere.

ThomasG
03-19-2009, 10:33 AM
20x235 holy ****! Thats all at once? lol thats crazy man.

Painzer
03-19-2009, 12:29 PM
Today's lifting

Bench - 10 x 45, 5 x 135, 5 x 185, 3 x 225, 1 x 250, 0 x 290 (ugh... I just missed it... right arm couldn't get it... which is weird because my elbow problem is in the left.) 10 x 225
Squat - 10 x 45, 5 x 135, 5 x 185, 5 x 245
Incline - 8 x 135, 6 x 185
Upright rows - 2 sets of 25 w/ 45 lb plate
Military press - 2 sets of 30 w/ 45 lb plate

I really think I can get the 290. I need to work on my descent, it's too damn slow, and by the time I get down to my chest, my muscles are taxed.

Squats didn't feel good so I stopped. Not a bad idea tho since I'm umpiring and doing 300+ body weight squats per day anyway.

jed
03-19-2009, 06:21 PM
good workout anyways man. keep workin on the descent, i know u can get it too man.

Keith
03-21-2009, 10:57 AM
235x20 is just sick, dude! What rep did you have to stop and recoup to take a breath? Better luck next time on the 290.

Detard
03-21-2009, 11:11 AM
I'm sure you'll get the 290 next time around. Even the little thigns can make a big difference

Painzer
03-21-2009, 05:36 PM
235x20 is just sick, dude! What rep did you have to stop and recoup to take a breath? Better luck next time on the 290.

I think I did about 8, rested, 2 more, short rest, 2 more short rest, then rested in between each one after that. The breaks between 18-19 and 19-20 seemed like forever, and it felt like I was gonna collapse.

All in all, probably took me 2-3 minutes.

ZenMonkey
03-22-2009, 10:51 AM
Damn dude. that is sick. Im back on 20rep squats now... looks like Ive got some catching up to do! Good luck with the minors!!

Painzer
03-27-2009, 05:13 PM
Alright guys, I'm back in Colorado. I landed a job in the Coastal Plains League which is in the Carolinas and Virginia. It'll be from late May to early August. It's not quite the minor leagues, but it's the feeder league to the minors. With any luck I'll get a call up to Rookie ball mid season. I'm ranked some where between 1 and 14 in the CPL. Depending on how many movements there are in the minor leagues, that's what will move me up. So lets hope for 14 movements in the minors!

I worked out for the first time in a week or so today. It wasn't bad, but wasn't great either.

Bench - 20 x 45, 8 x 135, 5 x 185, 5 x 215, 5 x 235, 3 x 255, 0 x 275 (failed rep)
Incline DB - 10 x 70, 10 x 80, 7 x 90 PR
Seated Rows - 3 sets of 10 w/ increasing weight
Seated BO Lat raises - 3 sets of 10
H rolls - 3 sets of 10
Abs - 3 sets of decline situps; 50, 20, 20

I really focused on trying to keep my elbows in during bench today, and tried a faster descent on the 275. I failed miserably. I've never failed a 275 rep before.

I'm having some problems keeping the intensity up at the gym. I feel so lazy every time I go. It's really frustrating. Any ideas on what I can do to try to keep my intensity up? I just take forever in between lifts, and feel tired while I'm there... Any suggestions?

Thanks fellas.

ZenMonkey
03-27-2009, 05:28 PM
Nice WO! Dont sweat the failed rep, you were probably just not tight enough.... youll get the grove again. 90s x 7 is awesome too. Im just at 90s x 5

Painzer
03-27-2009, 05:48 PM
Since I'm leaving again in late May, I think I'd like to set some goals for then. It's basically 2 months.

So here's what I'm coming up with so far.

Bodyweight - 185
Bench - 300
Squat - 385
Deadlift - 435
Total - 1120

Then I gotta see if I can find a gym in the Carolinas and VA. Anyway, I guess those are my prelim goals. It's gonna be hard to workout with my job. Always traveling from city to city, unless I can find gyms in each area.

My job is big on outer appearance and they generally like bigger guys, so I really want to put on the weight to make up for my height. Let the bulking begin!

jed
03-27-2009, 11:35 PM
so, whats this about the 'major and minor leagues'? im confused!

good workout though man. best i can reccomend for intensity is good music. i struggle with it myself personally.

goals look good and very realistic. work hard for those 2 months and youll reach em man.

Painzer
03-28-2009, 12:27 AM
so, whats this about the 'major and minor leagues'? im confused!



I'm a baseball umpire. Just got hired into a Minor League Feeder league after 6 weeks of evaluation.

I ranked in the top 23 out of 230.

jed
03-28-2009, 11:56 AM
holy cow, that sounds sweet! i didnt even know that. whats that pay?

Painzer
03-28-2009, 06:23 PM
Today's workout:

Really trying to get back into it for the next two months.

Deads - 5 x 135, 5 x 225, 5 x 275, 5 x 305, 5 x 325
OH Press - 10 x 45, 5 x 75, 5 x 95, 5 x 110, 5 x 125, 5 x 140
Supersets of Seated DB Shoulder Press (50 lbs each) and Standing DB Front Raises (15 lbs each) - 3 sets of 10
Pullups - 10 x BW

Started getting massive cramps and thought I was gonna **** myself so I left. Came home and took the sorriest excuse for a dump I've ever seen. The turd was like 2 inches.

Not bad for my first time doing deads in probably close to a month. They weren't too bad either. I'll be nice and sore tomorrow!

jed
03-28-2009, 07:46 PM
excellent workout, man. great deads and OH press! LOL at the turd!!! hahah i really lol'd

Coke
03-29-2009, 09:36 AM
excellent workout, man.

No kidding, session looks very good.

Painzer
03-29-2009, 08:06 PM
Sore as hell today. I'm excited to go back to the gym tomorrow though!

Painzer
03-30-2009, 04:49 PM
Today's workout:

Squats - 10 x 45, 5 x 135, 5 x 185, 5 x 225, 5 x 275, 3 x 315
Superset of Leg extensions and Hamstring curls - 3 sets of 10 each, increasing in weight.
DB curls - 10 x 30, 10 x 35
Seated DB curls - 10 x 35
Straight bar curls machine - 10 x 100 x 2
Inward grip chins - Full hang 3 second pause reps - BW x 9
Abs - Decline situps x 50, decline Oblique situps x 20

I don't know what it is with squats lately... I have dropped off... big time. I wasn't even able to hit 5 x 315 today... I was hitting 5 x 330 a month ago. Not only that, but the 3 x 315 that I did today were all ****ty reps with horrible depth... Any ideas? It's been like this for a few weeks now...

ZenMonkey
03-30-2009, 05:05 PM
Nice WO!

Have you been conscious about your form and staying tight?

Painzer
03-30-2009, 05:36 PM
I really don't think my form has changed much at all... Maybe it's cus I've been having more and more aches and pains lately.

jed
03-30-2009, 09:58 PM
istill think the workout was good, dude. maybe switch it up, like go back to trying supersquats again, and maybe youll get past this little hump? idk, but i think either way youll pass it soon enough. keep working hard mate.

Coke
03-31-2009, 06:22 AM
A lot of this is diet imo, and you'll be surpassing the 330 x 5 squats soon enough after keying in on your diet.

Painzer
03-31-2009, 10:01 AM
Maybe you're right. Maybe I need to try to get back on track with my eating. It's been really hard lately to keep a steady diet with all the traveling I've been doing....

Painzer
03-31-2009, 06:56 PM
Good workout today!

Bench - 10 x 45, 5 x 135, 5 x 175, 5 x 205, 5 x 225, 7 x 245 PR
Incline DB - 10 x 70, 10 x 80, 8 x 90 PR
Tricep pushdowns - 10 x 65, 10 x 70, 10 x 75
Single leg Calf Raises - Bodyweight x 20 per leg
Hang cleans - 8 x 115, 8 x 115, 3 x 115, 5 x 95

Today was the first day I've ever done a clean, ever. My buddy does them so I asked him to teach me. I lowered the weight at the end to try to practice form, but I realized that practicing form is really hard when you don't know what good form looks like.

Can anyone give me some tips for hang cleans, or link me to a good video?

Also, today was my first day I cycled back onto Creatine after not using it for 9 months.

jed
03-31-2009, 08:13 PM
awesome benching dude!!!!!!! i think we're both tied right now for that, right?

for hang cleans... get your shoulders over the bar, and when you start the flip, thrust your hips like i mad man and use your momentum and keep your arms straight and then get under the bar. zen told me to keep the arms straight, so while your fresh, work on that before its too late.

ZenMonkey
03-31-2009, 08:19 PM
Nice Benchgin man! And a DB PR after, 90x8 is awesome!

Do your cleans first in your WO They are a complicated movement and will really pay you back if you give them their place. These videos are for the snatch but the same applies to the clean



Snatch Demo Series:
Part 1: Setting up
http://www.youtube.com/watch?v=z5hKiqBhEs8
Part 2: Dead Hang Snatch
http://www.youtube.com/watch?v=LNk-T2VF1L8
Part 3: Snatch Balance/Drop Snatch
http://www.youtube.com/watch?v=j6epczoayrk
Part 4: Pulling Sequence From Above the Knee
http://www.youtube.com/watch?v=MsGFiI5YYbA
Part 5: Pulling From Above the Knee
http://www.youtube.com/watch?v=eN10ZjuHp_0
Part 6: Pulling Sequence From the Floor
http://www.youtube.com/watch?v=4Rbv9qYdt_g
Part 7: Eccentric Pulling
http://www.youtube.com/watch?v=Cq0tlv1zJNQ
Part 8: Accessory Pulls
http://www.youtube.com/watch?v=PE-PWFaNe08
Jerk Demo Vids:
Part 1: Setting up
http://www.youtube.com/watch?v=AOtPcVLBV7E
Part 2: Dipping
http://www.youtube.com/watch?v=PN3cL0-OD-I
Part 3: Drive and Catch
http://www.youtube.com/watch?v=AtODd6SgL50
Part 4: Jerk Balances
http://www.youtube.com/watch?v=lQS5dksl_Ds
Part 5: Other Types of Jerks
http://www.youtube.com/watch?v=NkvzngtCfAs
Part 6: Other Jerk Assistance
http://www.youtube.com/watch?v=CI6lofKLQ78
Misc Stuff Regarding Bar Height:
For the Clean
http://www.youtube.com/watch?v=QOVV8sRPWao
For the Snatch
http://www.youtube.com/watch?v=J737WlAwv-o

Painzer
03-31-2009, 08:22 PM
Yeah, I did them at the end cus my buddy was doing them and I just wanted to try them.

Thanks for the info, I'll check them out.

Keith
03-31-2009, 11:23 PM
Today's workout:

Squats - 10 x 45, 5 x 135, 5 x 185, 5 x 225, 5 x 275, 3 x 315
Superset of Leg extensions and Hamstring curls - 3 sets of 10 each, increasing in weight.
DB curls - 10 x 30, 10 x 35
Seated DB curls - 10 x 35
Straight bar curls machine - 10 x 100 x 2
Inward grip chins - Full hang 3 second pause reps - BW x 9
Abs - Decline situps x 50, decline Oblique situps x 20

I don't know what it is with squats lately... I have dropped off... big time. I wasn't even able to hit 5 x 315 today... I was hitting 5 x 330 a month ago. Not only that, but the 3 x 315 that I did today were all ****ty reps with horrible depth... Any ideas? It's been like this for a few weeks now...

Holy CURLZ, batman!!!! Nice bodybuilding workout. As for the squats, have you lost weight since you were hitting 330x5? Have you had ****ty sleep recently? How about stress or anything else that hasn't left your mind lately?



Also, today was my first day I cycled back onto Creatine after not using it for 9 months.

Watch your kidneys and make sure you drink plenty of water. This stuff is serious.


Nice ****ing benching, though, bud! You're killing it. If you're hitting 245x7, you're definitely good for more than 280!

Coke
04-01-2009, 06:17 AM
Real nice benching sets man.

Painzer
04-01-2009, 09:30 AM
Thanks guys! I'll make sure to drink lots of water... My weight really hasn't changed since hitting the 330 x 5.... I'm still right at 175 pounds...


Major DOMS today though... I think i'll take the day off...

Keith
04-01-2009, 12:16 PM
...I was joking about the precautions.

Painzer
04-01-2009, 12:24 PM
...I was joking about the precautions.

I missed that... I did think you were being a little bit of a scare monger... haha

I'm dumb.