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gatorman2k6
01-01-2009, 11:47 PM
Hi all!! My name is Rob and I have been a member her for a while and mainly just read all the great info. Well I have finally decided to post my journal since I got tired of putting it in a word document. After doing the 30 lbs in 30 days routine, I decided to do the original ws4sb routine, now that my groin and knee were healed(loose cartilage underneath knee cap and pulled groin from poor squat form). Well I have been doing it for about 7 weeks now, so I am a little late in posting this but I'm about to start my second wave so that works. Here's a little about myself:

Age: 20
Height: 5'11"
Weight: 173 lbs
Years lifting:2 yrs(6 months seriously)
Bench 1RM: 225 lbs(10/29/08)
Deadlift 1RM: 275 lbs(8/27/08)
Squat 1RM: 255 lbs(8/17/08) <--high box. (estimated max around 205)

Well, since hurting my knee/groin, I have been scared to do squats again as I feel that I will hurt myself again. Until I can find someone to help me with form, I try to incorporate box squats as I am more comfortable with something underneath me(i know this makes me a pussy, but it is what it is).

Since starting WS4SB on 11/3/08, I have rotated flat bench, close grip bench and 2 board press. For flat I finished with 210x3, for close grip I worked up to 195x3, and for 2 board I did 225x2 the first time I did it. For deads, I have pulled 245x3(3rd week back doing them), 2.5" deficit deadlifted 295x3, and snatch grip deadlifted 235x3. Now that I am figuring out what works, I am ready to repeat my cycles, but this time doing each for 3 weeks, doing a 5RM, 3RM, and 1RM. I feel this should help me make better gains.

So, for bench, I will rotate: flat bench, close grip bench, wide grip bench, and incline bench(closer than normal grip).

For lower, I will rotate: conventional deads, deficit deads, snatch grip deads, and rack pulls just below knee. Incorporating lighter box squats afterwards.

Hopefully, members, including those more experienced will chime in with tips and motivation.

gatorman2k6
01-01-2009, 11:58 PM
12/31/08- ME Lower
After a crappy upper workout on monday, I was motivated to workout and lift heavy.

Snatch-grip deadlifts(from a 2.5" deficit)
135x8
185x3
185x3
235x3 PR(grip wanted to give out)
decided to take out deficit and pull conventional to get an idea of where I'm at
305x1 PR
305x1

Box Squats
4x5x185lbs

Romanian Deadlifts
4x6x185lbs

Leg Curls
4x10x55lbs

10 min elliptical

Notes:
Finally broke 300lbs!!!!!!!!! This was all the weights I have at my house so I was pumped. Now I have an excuse to buy more weights!! My box squats are probably high box squats because I straddle over my bench. Still scared to go heavy on these as to not hurt my knee. Hopefully this semester, I can find someone to teach me how to squat because I really want to incorporate them. Romanian Deadlifts finished me off today, I'm not sure how I found the strength to do leg curls. Overall, I was pumped and am looking forward to Friday's RE Upper workout.

Cards
01-02-2009, 11:22 AM
if you're that dedicated to learning how to squat practice it with no weight, all the way to the ground. soon as that becomes second nature add the bar, then add 10, 25s, and so forth. You won't hurt your knee this way and can properly incorporate the squat into your routine.

gatorman2k6
01-02-2009, 01:21 PM
if you're that dedicated to learning how to squat practice it with no weight, all the way to the ground. soon as that becomes second nature add the bar, then add 10, 25s, and so forth. You won't hurt your knee this way and can properly incorporate the squat into your routine.

Thanks, I know most don't go all the way down, but is there ever a way to go too far? I have gotten into a squat position to stretch and my butt is touching my ankles basically. I feel that if I put a bar on my back, that I am probably leaning too far forward and that my lower back is rounded, but this is the most comfortable position for my knee it seems. Thanks for the help, and I am really going to work on incorporating squats into my routine.

gatorman2k6
01-02-2009, 03:55 PM
1/2/09- RE Upper

Flat Bench
barx12
95 lbsx8
155x8
155x8
155x8

Seated Military Press
barx5
95x5
145x3 PR
125x6
105x8

Straight Bar Pushdowns
55x10
45x10
45x10
45x10

Lat Pulldowns- V Grip*
90x10
90x10
90x10
90x10

*Supersetted With*

Concentration Curls
3x10x25lbs

5 min elliptical

Notes:
Overall, this workout tired me out, but I'm happy with it. It is my last workout at home before going back to school and having partners for spots and motivation. The bench felt nice, last set was a little tough but nothing too difficult. I'm really trying to bring up my shoulders and strengthen them which is why I'm adding more sets. The 145x3 was ugly but I got it. The 125x6 was easier than usual, so I'm happy with that. The lat pulldowns and curls are what killed me. I haven't eaten much today, so I'm drained and ready to take it easy and watch some college football. I'm glad my prediction of Ole Miss over Texas Tech is coming true. Can't wait to get back to school and start getting serious again.

gatorman2k6
01-03-2009, 07:33 PM
Well, today is my last day home before going back to school and I was going to do some heavy bag work for some cardio, but I felt lazy and decided to take it easy. I'm still a little sore from yesterday's work out so I'm not too upset with missing a little cardio workout. I can't wait to get back to school and I found out the gym will be open monday even though classes won't have started. Maybe I will get some cardio in tomorrow after my 4 hour drive.

gatorman2k6
01-04-2009, 09:15 PM
Back at school now after the usual boring 4 hour drive. Can't wait to work out tomorrow now that I am back and can eat more often. The best part of the day was finding out that I'm going to Costco tomorrow before working out which means free samples and buying food in bulk.

FYI, I start my new cycle tomorrow, I'm thinking up the exercises that I will do right now.

gatorman2k6
01-05-2009, 07:40 PM
1/5/09- ME Upper

Flat Bench
barx12
95x8
135x5
185x2
195x5 PR
155x10
135x10

Incline Dumbbell Press
50lbs(each)x10
50lbsx10
50lbsx9

Seated Cable Rows-Hammer Grip
3x10x100lbs

Seated Rear Delt Machine
3x10x80lbs

Curls
3x10

Hanging Leg Raises
4x15

Stationary Bike-20 min

Notes:
First workout back at school, and I forgot how much more I like lifting at school than at home. I had a spot for once, and some motivation. I was going for a 5RM on bench, and although 195lbs was a PR, I really wish I had gone to 205 because 195lbs was pretty easy. I knew I wouldn't get 205lbs after 195lbs, so I just did some higher rep sets and decided to push it extra hard next week for a new 3RM. I'm a little disappointed with the incline dumbbell press, mainly because I had done 4x8 with 50lbs and it felt a lot heavier this time. Hopefully it's because I haven't done dumbbell work recently, and it will feel better and more normal next week. Other than that, everything was pretty easy and I'll hit more PR's next week. I just didn't want to go full out in my first workout back at school. I'm hoping to hit 215lbsx3 next week.

NJPWRLFTR
01-05-2009, 07:57 PM
nice work bro,what are you gonna go for next week?

gatorman2k6
01-05-2009, 08:09 PM
nice work bro,what are you gonna go for next week?

Thanks man! Instead of going for another 5RM, I'm going for a 3RM with 215x3. On my first cycle using flat bench, I just did 3RM and tried getting a new 3RM for 3 weeks and it was harder than thought. I figure by hitting a 5RM, 3RM, and 1RM, I won't stall. So, on my first cycle, I only got 215x1(stalled on second rep), but I feel a lot stronger now and am pretty confident I'll hit 215x3.

NJPWRLFTR
01-06-2009, 03:19 AM
sounds like a plan,kill it next week!

gatorman2k6
01-06-2009, 12:26 PM
sounds like a plan,kill it next week!

Thanks for the motivation! I'm a little sore today, but I plan on going to the gym to do a little cardio. Tomorrow will be my lower day, and I can't wait to deadlift.

gatorman2k6
01-06-2009, 06:48 PM
1/6/09-Cardio

5min warm-up
13min HIIT (20sec sprint,40sec SS)
5min cool down

NJPWRLFTR
01-06-2009, 07:41 PM
Nice HIIT session..

what do you do your HIIT on?

gatorman2k6
01-06-2009, 08:01 PM
Nice HIIT session..

what do you do your HIIT on?

Thanks for asking, I meant to put it in there, but it slipped my mind. I used the stationary bike today. I either use the stationary bike or elliptical depending how I feel.

gatorman2k6
01-07-2009, 07:04 PM
1/7/09-ME Lower

Deadlifts
135x5
225x5
265x2
295x5 PR

Leg Press
5x10x3pps

Calf Raises
3x10x4pps

45* Hyperextensions
3x10x45lbs

Notes:
Well, once again, PRs are being hit. After tripling 295 from a deficit over break, I wanted to hit it as a 5RM without the deficit this week. The most I had tried before was 275lbs while doing Madcow's 5x5 before hurting my knee. Worked out having a good looking girl in the rack next to mine for extra motivation. Leg presses are more for my knee than anything. It's a little sore right now, so hopefully a little ice will help out. I hadn't done that much volume on leg press before, but I thought it wouldn't hurt. Still trying to work on squat form without a teacher or camera, so it's a little tough. First time doing hyperextensions in about 4 weeks, so those were killer even though I had done that much weight before. Next week they shouldn't feel as bad, and I'm gonna try 4x10. Overall a good workout and I can't wait to hit a new 3RM next week!

NJPWRLFTR
01-07-2009, 07:16 PM
solid session!

315x3 next week!!

gatorman2k6
01-07-2009, 11:22 PM
solid session!

315x3 next week!!

That's the plan! I have never put on that much weight before, but 295 didn't feel too heavy and I never stalled on any reps. So, I would like to hit 315x3 next week and then who knows for a 1RM the following week. I'm just happy that I am starting to understand how to set up a work out and make it work for me.

gatorman2k6
01-09-2009, 02:02 AM
1/8/09- Off Day

Decided to take the day off, so that I could get ready to watch Florida play in the championship. Just as I thought, and predicted at the beginning of the season, Florida won! Tomorrow I will hit the gym hard with my RE Upper day. Go Gators!

gatorman2k6
01-09-2009, 06:54 PM
1/9/09- RE Upper

Flat Bench
barx15
95x8
145x10
145x10
145x10

Seated Military Press
barx5
95lbsx5
125x5
125x5
125x5(last rep grinder)

Tricep Rope Pushdowns
65lbsx10
57.5x10
57.5x10
57.5x10

Lat Pulldowns-underhand
120lbsx12
120x12
120x12
120x8

Curls
3x10

Weighted Sit-ups(25lbs)
3x15

Elliptical
13min SS

Notes:
Pretty good workout today, nothing too fancy. Still trying to figure out how to get my seated press to increase. I know I'll be fatigued after bench, but I figured I would make some progress and I seem to be stuck. I've tried changing up the reps too. Lat pulldowns were pretty tough too. I guess with me increasing the weight on bench/seated press, I'm not able to make PRs on every exercise...oh well. And of course, I had to finish with curls for the girls. Probably gonna take the weekend off, or I might get in some cardio. I'm already excited for Monday's ME workout.Just realized diet could be a factor, because I didn't wake up until noon today, so I didn't eat as much as I do on my other lifting days.

gatorman2k6
01-10-2009, 07:45 PM
Nothing today, but I will probably do some cardio tomorrow so I don't feel so lazy. Then on Monday I'll be ready to lift some heavy(for me) weights.

NJPWRLFTR
01-10-2009, 08:31 PM
Nice RE Session brotha,looking forward to seeing some heavy lifts on monday!

gatorman2k6
01-11-2009, 01:17 AM
Nice RE Session brotha,looking forward to seeing some heavy lifts on monday!

Thanks man, I'm hoping for 215x3 on bench since I didn't get it during my first cycle on bench. I feel stronger so I think I will get it. Those are some nice weights you are lifting too. Keeps me motivated!

gatorman2k6
01-12-2009, 06:56 PM
1/12/09- ME Upper

Flat Bench
barx15
95x8
135x5
185x2
215x3 PR
155x11

Incline Dumbbell Press
3x8x50lbs

Seated Cable Rows-Hammer Grip
3x10x120lbs PR

Seated Rear Delt
3x10x85lbs PR

Curls
3x10

Notes:
Amazing workout today!!! 215x3 was a 2 rep PR. I knew I had gotten stronger, but this proved it. The best part about it was that my roommate didn't think I could get it and I proved him wrong. However, the 155x11 tired me out, so the incline press is getting tougher and tougher. I'm not down though, because my bench is increasing and that's all I care about. Today was just a day for PRs, I was able to increase the weight on every lift but the incline press, so I am really happy with today's workout. Didn't get in my abs, but it doesn't really bother me. No cardio today, as I was too tired to do any. Tomorrow I'll do a little more than usual. I'm just so happy that I got a new 3RM. Already looking forward to next week's workout!

NJPWRLFTR
01-12-2009, 07:15 PM
Pr's everywhere!!

Nice session bro..

225 next week!

gatorman2k6
01-12-2009, 07:23 PM
Pr's everywhere!!

Nice session bro..

225 next week!

Thanks man! I'm thinking about going for a 1RM, so I've already hit 225 before. Right now I'm thinking about hitting 235lbs. But who knows, we will see how I feel. Right now, I'm feeling strong though.

gatorman2k6
01-13-2009, 08:40 PM
1/13/09- Off Day

No cardio today. I was busy with stupid class reading so I'll hit the gym hard tomorrow. Can't wait to deadlift.

NJPWRLFTR
01-13-2009, 09:19 PM
I hear ya on the deads man,i cant wait to do some speed pulls tomorrow after some DE box squats..

gatorman2k6
01-13-2009, 09:33 PM
Nice, I only part I don't look forward to is the crowd of people that will be there. The only time I can go to the gym this semester is really early(never going to happen) or around 7pm which is when all the pretty boys come out. Thankfully, there are a lot of girls there to give me something to look at while waiting.

gatorman2k6
01-14-2009, 07:16 PM
1/14/09- ME Lower

Deadlifts
135x5
225x5
275x1
315x3 PR
275x3

Leg Press
3ppsx10
2ppsx10x4 sets

Calf Raises
5ppsx10
6ppsx10
5ppsx10

Hyperextensions
3x12x40lbs

Notes:
Freakin awesome workout!!! I've never put more than 305lbs on the bar before. I knew what weight I wanted, and I accomplished it. It felt amazing putting 3 plates on, and it wasn't a struggle, it was nice and smooth. Now I'm pumped for next week! My roommate was there and everything to watch and he was impressed, but the best part was the scrawny kid I always hear talk about the "ball" in his biceps that feels after an intense workout, was right there and saw me get it. The deads tired me out though, so I didn't push it too hard on anything else, since my right knee will still be sore every once in a while. Overall, I couldn't be happier and I'm so happy that I keep hitting PRs. Next week, a new 1RM. Not sure what to go for though.

NJPWRLFTR
01-14-2009, 07:33 PM
Nice PR bro,i remember when i put 3pps on the bar it felt AMAZING..

Now its a road to 405 brotha!

btw,how often are you changing your ME lifts?

johnnyo_99
01-14-2009, 07:37 PM
good stuff man, keep at it but pace yourself.

gatorman2k6
01-15-2009, 12:56 AM
Nice PR bro,i remember when i put 3pps on the bar it felt AMAZING..

Now its a road to 405 brotha!

btw,how often are you changing your ME lifts?

Thanks! I change my ME lifts every 3 weeks unless I stall before that. Right now I go for a 5RM, then a 3RM, then a 1RM, then change exercises.

gatorman2k6
01-15-2009, 12:57 AM
good stuff man, keep at it but pace yourself.

Thanks man! Yeah, that was one thing I had to learn the hard way, while doing 5x5. I pushed too hard and compromised form and ended up hurting my knee/groin. Thankfully, I have learned and am smarter about my training now. I'm just pumped about my workout, I went out with my roommate and he kept bragging to the girls about it.

gatorman2k6
01-16-2009, 01:05 AM
No cardio today. Can't wait to do some RE work tomorrow. Not going to go too crazy though since I will be going with a 1RM on Monday.

gatorman2k6
01-16-2009, 05:00 PM
1/16/09- RE Upper

Flat Bench
barx15
155x10
155x10
155x8

Seated Dumbbell Press
3x10x40lbs

Rope Pushdowns
3x10x57.5lbs

*supersetted with*

Lat Pulldowns-underhand grip
3x10x100lbs

Notes:
Nothing special today. Had nobody to go with so I wasn't as motivated as I usually am. Still a good workout and picked up the tempo to change up the pace. Don't usually superset, but I decided to change things up. Can't wait to rest up and hit bench hard on Monday. Plan on doing some cardio tomorrow to make up for my lack of cardio this week. Man I have to stop going to bed at 3AM.

NJPWRLFTR
01-16-2009, 06:08 PM
Nice

you do RE work instead of speed work?

gatorman2k6
01-16-2009, 07:44 PM
Nice

you do RE work instead of speed work?

Yeah, I was told on here that I am not big/strong enough to do speed work yet because I can consistently make gains without it. I had thought about incorporating it somehow, but wasn't sure how to do it. I'm just following the skinny bastards routine.

gatorman2k6
01-17-2009, 12:01 PM
Well, I just found out that the gym is closed on Monday due to MLK holiday. I guess I will just have to wait until Tuesday to do my ME Upper. I was wondering if I could do ME Lower on Wednesday as it's scheduled? If not, no big deal. Maybe I will go running with my roommate to prepare for our Krispy Kreme Challenge.

NJPWRLFTR
01-17-2009, 03:13 PM
Krispy Kreme OMG...........

sucks there isnt one here in jersey.

gatorman2k6
01-17-2009, 04:05 PM
Krispy Kreme OMG...........

sucks there isnt one here in jersey.

I love Krispy Kreme, that's the only reason I'm going to do the challenge. Run 2 miles to Krispy Kreme, eat a dozen as fast as possible, run 2 miles back. I plan on jogging there, devouring the dozen, then walking back. Should be fun.

gatorman2k6
01-19-2009, 06:31 PM
Well, I took it easy this weekend since the gym was closed including today. ME upper gets moved to tomorrow now, and I can't wait. Going for a new 1RM, after getting 215x3 (couldn't have gotten a 4th but it would have been a grinder), I am fairly confident in hitting 235 tomorrow. But I can't wait. Then I'll be going for a 1RM on deads either Wednesday or Thursday depending on how I feel. Should be a great week. I really want 350lbs on deads but that will be a push, but it would be double BW. We will see, big week ahead.

NJPWRLFTR
01-19-2009, 06:43 PM
awsome man you will own that 235 bro!

gatorman2k6
01-20-2009, 03:38 PM
1/20/09- ME Upper

Flat Bench
barx12
95x5
135x3
185x1
205x1
235x0
155x12 PR

Incline Dumbbell Press
50lbsx10
50x10
50x12

Seated Cable Rows-Hammer Grip
3x10x125lbs PR

Seated Rear Delt
3x10x90lbs PR

Curls
3x10

Hanging Leg Raises
4x20

Cardio-Stationary Bike
15mins

Notes:
Well, I didn't get 235lbs like I had hoped. Classes were cancelled today, so I slept in and didn't eat much before working out, which probably had something to do with it. But, I can't make excuses. To make up for it, I did reps with 155lbs and set a PR. Then, I was determined to finally get my 3x10 with 50lbs dumbbells and I actually added 2 reps on the last set. I increased the weight on every set, so I guess I should be happy. But, bench is my main exercise and the one I care about most and I failed. Now, I have to decide what to do next week since my bench rotation is done. I also probably didn't go about maxing properly as I am still unfamiliar with my routine. I am basing it off the fact that Defranco has his athletes do 5RM, 3RM, and 1RM and this was my 1RM week. Who knows, maybe someone can shed some light. Guess I will just have to destroy deadlifts to make up for today.

gatorman2k6
01-21-2009, 10:37 AM
Well, after doing some thinking about my missed attempt yesterday, I am contemplating taking out the 1RM and just rotating my ME lifts every 2 weeks. Hopefully, I will get some pointers from more experienced lifters. Later today I'll be deadlifting and I can't wait. No classes again today, but I got up earlier so this time I can get more food in my system.

gatorman2k6
01-21-2009, 08:13 PM
1/21/09- ME Lower

Deadlifts
135x5
225x3
275x1
315x1
335x1 PR
355x0
315x1

Leg Press
5x10x3pps

Calf Raises
3x10x5pps

Hyperextensions
3x10x45lbs

Notes:
Awesome ME workout again!! I'm so pumped to have hit 335lbs. It was tough, but no hitch, which is why I decided to try and get 355lbs to try and put me at 2x bodyweight. I stalled at just below knees, so for my next rotation, I will do rack pulls from just below my knee. Surprisingly, my grip did not give out at all, which I was happy about. The leg press was kind of a PR, since I don't usually do 5x10. The hyperextensions finally felt nice, probably could have done another set, but I was wiped out from my deads. Now I feel a little better about missing my bench. Overall, this has been a good week so far.

Travis Bell
01-21-2009, 10:12 PM
Where in the press are you missing? Can you get some video? I'd be more than happy to help!

This log is still fairly new so I've only got a few workouts to look at as far as your benching goes. I like how you're switching between 5rm, 3rm and 1rm. However, I think one thing that might help is making just a little smaller jumps in the weights. This will give you more time under the bar. I know you watch my log so you've seen how much volume is in my ME workouts and while you don't need to spend that much time just yet, increasing the volume a bit will help bring the strength up quickly.

Depending on where you're missing in the press, we may want to throw a 1, 2 or 3brd in there for a ME exercise to help get past that. I don't think you quite need bands just yet.

Hope this helps get you started man! Let me know if you can get some video

gatorman2k6
01-22-2009, 12:00 AM
Where in the press are you missing? Can you get some video? I'd be more than happy to help!

This log is still fairly new so I've only got a few workouts to look at as far as your benching goes. I like how you're switching between 5rm, 3rm and 1rm. However, I think one thing that might help is making just a little smaller jumps in the weights. This will give you more time under the bar. I know you watch my log so you've seen how much volume is in my ME workouts and while you don't need to spend that much time just yet, increasing the volume a bit will help bring the strength up quickly.

Depending on where you're missing in the press, we may want to throw a 1, 2 or 3brd in there for a ME exercise to help get past that. I don't think you quite need bands just yet.

Hope this helps get you started man! Let me know if you can get some video

Thanks Travis! Ok, usually I stall about 3-4 inches off my chest. To fix this, I was thinking about rotating in incline, floor presses, and wide grip flat. Right now I can't really get a video, but when I go home next I will.

I got the idea about 5RM, 3RM, and 1RM from Rhodes' article on getting started. I just wasn't sure if I should keep the 1RM in and if I did, whether it was supposed to be a true 1RM or just a heavy single. I'll try the smaller jumps in weight, I usually add in a set around 155 before 185, but i wasn't sure since I was going for a 1RM.

The other crappy part is I didn't bring my boards with me to school and nobody at my school's gym uses some. Once again, when I am at home, I will try to use them more because I have a 1brd through 5brd. Thanks for looking in here and hopefully, with more workouts, you will get a better idea. For next week, do you have a suggestion of what I should use: incline, cgbp, floor presses(never done them before), wide grip? Thanks again!

Travis Bell
01-22-2009, 08:46 AM
I'd do floor press. Just make sure you completely touch the floor with your triceps.

I'd keep the 1rm in there for the time being

You can pretty easily go out to a lumber yard or something and make some boards. The only one you'll really need right now is a 2brd. I'd focus on that. Any higher and you'll lose the effectiveness.

I would also drop the incline DB presses and switch it out for some flat DB press. Go a little heavier, in the 6-8 rep range.

gatorman2k6
01-22-2009, 10:23 AM
I'd do floor press. Just make sure you completely touch the floor with your triceps.

I'd keep the 1rm in there for the time being

You can pretty easily go out to a lumber yard or something and make some boards. The only one you'll really need right now is a 2brd. I'd focus on that. Any higher and you'll lose the effectiveness.

I would also drop the incline DB presses and switch it out for some flat DB press. Go a little heavier, in the 6-8 rep range.

Ok, floor presses it is. Compared to my flat bench, do you have an idea of what weight I should use on them? And, you said earlier I needed more volume, do you have any suggestions on how I should warm-up? Usually I go barx12, 95x8,135x5,185x1-2,then my 5RM, 3RM, or 1RM.

Yeah, I wish I had my boards here at school with me, but they are 4hrs away. I am also intimidated because nobody uses that stuff here at our school gym. The closest I have seen were 2 guys doing reverse band, but they were doing it on a smith machine....

Regarding the incline DB presses, I rotate those out with ME lifts, so I wasn't sure if it would be too much doing flat bench and flat DB. Next week, I will throw in flat DB and focus more on the 6-8 range. Thanks for the tips and hopefully with more workouts coming, you will have a better idea of where I am at.

gatorman2k6
01-23-2009, 07:06 PM
1/23/09- RE Upper

Flat bench
barx15
95x10
135x10 paused
135x10 paused
135x10

Seated Dumbbell Press
3x8x45lbs

Rope Pushdowns
4x10x65lbs PR

Lat Pulldowns-underhand grip
3x10x120lbs
10x100lbs

Curls
3x10

Cardio-Stationary Bike
15 min

Notes:
Overall, a good workout. Didn't get much sleep last night, but I had enough energy to complete my workout. Decided to pause my reps today to make it a little tougher on myself. Went to the driving range for 2 hours just before working out, so that took a little out of me. Can't wait for next week, going to be doing floor presses for the first time, but I'm not sure what weight to use. For lower, I'll be doing some rack pulls to work on the part that I stalled on for 355lbs. I'm excited and happy that I am still progressing.

gatorman2k6
01-25-2009, 03:07 AM
Well I have just been taking it easy this weekend, but I might try and get in a light cardio session before the weekend's over. Highlight of the weekend had to be everyone at the party I went to saying I looked bigger. I never look bigger to myself since I look in the mirror everyday, so it felt nice to get some compliments from people.

I'm looking forward to Monday, so I can do floor presses for the first time. I was just wondering what weight I should be attempting for a 5RM since I have never done them before. Either way, I'll warm up and see how things go and see how heavy the weights feel.

gatorman2k6
01-25-2009, 04:58 PM
1/25/09- Cardio

Well, I didn't go to the gym today, but I'm not too bummed. However, I went on a 30min walk, so that I didn't feel too lazy. Now it's time to start focusing on tomorrow's workout. I'm pretty excited to be doing floor presses.

gatorman2k6
01-26-2009, 05:55 PM
1/26/09- ME Upper

Incline Bench
barx15
95x8
115x5
135x3
155x5 PR
135x10 PR

Flat Dumbbell Press
4x6x55lbs

Bent-over Rows
3x8x115lbs

Seated Rear Delt
3x12x90lbs PR

Curls
3x8

Weighted Decline
3x10

Notes:
Well, I didn't do floor presses as I had originally planned, due to the fact that I didn't workout with my roommate. So, for this wave, I'll be doing inclines which I'm happy with because I hear they can help your raw bench. I worked up to 155x5 since I wasn't too sure how much I could do. I hadn't done them in forever, so it felt nice adding them in again. I had never done more than 135x6 before, so this is a big PR. Flat dumbbell, as Travis had suggested, felt really nice and hopefully it will help in the long run. Also, I should have gone heavier on the rows, but I guess I had forgotten how much I had done before. I'll go to 135lbs next week. Overall, I'm pretty happy with my workout. I'll shoot for 175-185 for my 3RM next week.

NJPWRLFTR
01-26-2009, 08:49 PM
Pr everywhere!!

good work brah

you will own 185 next week!

gatorman2k6
01-26-2009, 10:45 PM
Pr everywhere!!

good work brah

you will own 185 next week!

Thanks man! It was nice to get to do inclines again. I bet I'll be more comfortable with them next week and 185x3 will be nice. Now to focus on rack pulls on Wednesday.

gatorman2k6
01-27-2009, 01:49 PM
Well, I'm pretty sore from yesterday's workout, but I'm glad I am. I'll head to the gym after my last class to get in some cardio. Tomorrow, rack pulls.

gatorman2k6
01-27-2009, 07:43 PM
No cardio for me today. Plans changed, so I didn't get it in. Maybe it counts since I walked to 2 of my classes instead of riding the bus. I'll get back in the gym tomorrow. I never miss a weight lifting session.

gatorman2k6
01-28-2009, 07:40 PM
1/28/09- ME Lower

Rack Pulls-just below knee
135x8
225x5
275x5
315x5 PR
275x8

Romanian Deadlifts
4x6x135lbs

Leg Press
2x8x4pps
2x8x3pps

Calf Raises
5x10x5pps

Notes:
Awesome workout! Wasn't sure what all I could lift on rack pulls, so I figured my 5RM would be close to my 3RM on full ROM pulls. Maybe a little too much volume before my top set, but I wasn't sure. The last rep also ripped a callus on my hand so that was fun. The 275x8 destroyed my back because I hate going over 5 reps. The romanians felt nice after rack pulls. Didn't want to go too heavy on my first week with them. Next week I'll move up to 185lbs. Leg Press felt nice as usual. Didn't cause as much pain to my right knee as usual so that is a good sign and I'll do all 4 sets with 4pps next week. Overall, I'm pretty happy with today's workout and looking forward to Friday and next week.

NJPWRLFTR
01-28-2009, 08:02 PM
strong pull man,congrat on that pr!

does your rack let you go below the knees?

gatorman2k6
01-28-2009, 08:15 PM
Thanks man!

I was already standing on 2 45lbs plates to get it just below my knee. Even though I'll be going for my 3RM next week, I might stand on 3 plates to get a little lower.

gatorman2k6
01-29-2009, 10:49 AM
Hands hurt today, I should probably take better care of them since I don't use straps or chalk. Back is pretty sore, but nothing out of the ordinary. I'll do a little cardio today, and hit up my RE work tomorrow.

gatorman2k6
01-30-2009, 02:45 PM
1/30/09- RE Upper

Wide Grip Flat Bench
barx15
95x10
135x10
135x10
135x10

Seated Military Press (going all the way down to my chest)
barx10
95x5
115x5
115x5
115x5

Straight Bar Pushdowns
4x10x65lbs

Lat Pulldowns-narrow grip
4x10x100lbs

Curls
3x10

Notes:
Great workout today. Went out last night so I wasn't sure how I would perform, but I'm really happy with my workout. I went a thumb's length from the ring for bench and it felt great. Then, I figured to change up my shoulder press, I would lower the weight a little and go all the way down. Well, it seemed to have worked, because 115lbs felt lighter than the previous weeks. The accessory work was good and I feel like I'm getting bigger and stronger. Got some more compliments today, so that will be a big confidence booster before going out tonight. Already looking forward to next week's workouts, but I'm just hoping my hand heals up because these ripped calluses suck. Hopefully I will get to the gym to do a little cardio this weekend to make up for some partying/eating.

NJPWRLFTR
01-30-2009, 05:44 PM
Soild Work Bro.

gatorman2k6
01-31-2009, 03:25 AM
Thanks man. I guess I didn't have any PRs, but then again, I had never done wide grip bench, and it had been a while since going all the way to my chest on seated press, so technically those could be PRs. Either way, I'm happy with the way I am progressing.

gatorman2k6
02-01-2009, 08:36 PM
No cardio for me this weekend. I'm ready for my workout tomorrow though. Going for a 3RM on inclines. Hopefully I'll hit 185lbs. Then some rack pulls on Wednesday. Should be a good week.

NJPWRLFTR
02-01-2009, 08:47 PM
there is no "Hopefully I'll hit 185lbs"...... YOU WILLL!!!

gatorman2k6
02-01-2009, 11:18 PM
there is no "Hopefully I'll hit 185lbs"...... YOU WILLL!!!

Hahaha thanks man! That's what I needed to hear. Now, I'm ready for the gym!

gatorman2k6
02-02-2009, 08:18 PM
2/2/09- ME Upper

Incline Bench
barx15
95x8
115x5
135x3
185x2 PR
135x12 PR

Flat Dumbbell Press
4x6x65lbs PR

Bent-Over Barbell Rows
3x8x125lbs

Seated Rear Delt Machine
3x12x95lbs PR

Curls
3x8

Weighted Decline
3x12

Notes:
Well, I was hoping to get 185lbs 3 times, but it was a little tougher than I had expected. It was a big jump from my 155x5 last week, so I'll take it easy and go for 195lbs for my 1RM next week. Finally got to use the 65lbs dumbbells in the gym. The highest I had done before was 60lbs for 2 sets so that was a big PR. BO Rows felt nice, 135lbs should be an easy PR next week, trying to use strict form. Everything felt nice, not too hard, but not too easy. I keep getting compliments on looking bigger, so hopefully I'll become a little more confident and outgoing at parties. Rack Pulls on Wednesday and I can't wait.

NJPWRLFTR
02-02-2009, 08:19 PM
Nice pr's dude,all good dont worry about it,you will smash 195 next week for sure!

gatorman2k6
02-02-2009, 08:24 PM
Thanks man! Yeah, I was thinking about more than 195lbs, but I don't want to fail, and 195lbs will still be a PR. I'm just trying to focus on Vin's article that said to set it so you never fail on a weight. That way, you keep on progressing slowly but surely.

NJPWRLFTR
02-02-2009, 08:26 PM
Yeah good idea,def stick with 195 bro,then next time around up it to 205!!

gatorman2k6
02-03-2009, 11:10 AM
Well, I'm a little sore today but I'm happy with yesterday's workout. Can't wait until tomorrow. Probably won't do any cardio today since I have some research to do. Why does school always seem to get in the way of working out?

gatorman2k6
02-04-2009, 08:44 PM
2/4/09- ME Lower

Rack Pulls
135x8
225x5
275x3
315x1
335x3 PR

Romanian Deadlifts
4x6x185 lbs

Leg Press
4x8x4pps PR

Calf Raises
5x10x5pps

Cardio
Ran 1 mile
Interval jog/walk 1 mile

Notes:
Awesome workout, except for the fact I tore my callus again. I'm going to have to find a way to repair/take care of these things. I'm really happy I got 335 lbs. I'm a lot more confident in hitting 355+ next week for a single. With the callus torn, RDLs sucked, but I had to tough it out. Leg press felt really nice for the second week in a row, so I'm happy my knee isn't bothering me anymore. To end it, I hadn't planned on running, but my friend (a girl) asked if I would run with her, so I couldn't turn her down. I'm pretty happy that I ran, seeing as how I never run. I'm going to have to incorporate this into my non-lifting days. I didn't want to do that much cardio after heavy lifting, but I did and it will suck walking to class tomorrow. Excited for Friday's workout as I am going to increase my volume. Keep the PRs coming.

gatorman2k6
02-05-2009, 09:42 AM
Wow, I am sore today. My back is sore from the pulls, and my calves/shins are killing me from running yesterday. Thankfully, I feel that by doing this routine, DeFranco knew athletes would be running, so if I continue to run on off days, it shouldn't stop my PRs as long as I keep eating. Overall, I am sore in places I hadn't been sore after previous ME Lower days, so I am going to try and keep in the running, mainly because it gets my cardio done faster and I feel that it is working areas that I may be missing in my workout.

Travis Bell
02-05-2009, 09:55 AM
2/2/09- ME Upper

Incline Bench
barx15
95x8
115x5
135x3
185x2 PR
135x12 PR

Flat Dumbbell Press
4x6x65lbs PR

Bent-Over Barbell Rows
3x8x125lbs

Seated Rear Delt Machine
3x12x95lbs PR

Curls
3x8

Weighted Decline
3x12

Notes:
Well, I was hoping to get 185lbs 3 times, but it was a little tougher than I had expected. It was a big jump from my 155x5 last week, so I'll take it easy and go for 195lbs for my 1RM next week. Finally got to use the 65lbs dumbbells in the gym. The highest I had done before was 60lbs for 2 sets so that was a big PR. BO Rows felt nice, 135lbs should be an easy PR next week, trying to use strict form. Everything felt nice, not too hard, but not too easy. I keep getting compliments on looking bigger, so hopefully I'll become a little more confident and outgoing at parties. Rack Pulls on Wednesday and I can't wait.


If you wanted to increase the volume for this day, I'd have taken 185 for a second set of doubles. Even a third if need be. Go by feel. Push yourself, but know when to stop as well.

gatorman2k6
02-05-2009, 04:26 PM
Oh, okay. I'm starting to understand this a little more as I gain more experience. So for next week, I had planned on going for 195lbs for my 1RM, so should I try and hit it for 2 or 3 singles? I guess I just felt that it wouldn't be a true 1RM(if that's even what I'm supposed to go for) if I could hit it for multiple sets. Thanks for the help. Tomorrow is RE Upper, so I should have more volume in that workout. Thanks for the tips and keep them coming whenever you think of how I can improve this.

-Rob

Travis Bell
02-05-2009, 04:28 PM
why would that not be a true 1rm? You can only bench it once right?

but yes you should try and hit it for at the least 2 sets of singles if not 3

gatorman2k6
02-05-2009, 05:22 PM
Ok thanks, this works out perfectly since next week is my 1RM week. Does this hold true for 5RM and 3RM as well? Like should I try for 2 or 3 sets of 5/3 reps?

Thanks for all the help!

gatorman2k6
02-06-2009, 02:57 PM
2/6/09- RE Upper

Wide-Grip Bench
barx12
95x8
145x10
145x10
145x10

Seated Military Press
barx10
95x5
125x3 PR
115x3
95x5
95x5

Straight Bar Pushdowns
4x10x65lbs

Lat Pulldown-narrow grip
4x10x100lbs

Curls
3x10

Hanging Leg Raises
4x15

Notes:
Well, I did not increase my seated press like I had planned, but I am starting to think it has to do with me increasing my bench and doing my bench as my first exercise. I'm glad I got 125x3, but I was going for 5 reps and after last week's workout where I got 3x5x115lbs, I was disappointed I couldn't even get 115x5. The wide-grip bench felt nice and hopefully it will have some carryover to my ME bench. Everything else felt nice and strong and I'll up the weights next week, as I was keeping strict form this week. Now I'm ready to hit some new 1RMs on Monday and Wednesday next week.

slashkills
02-06-2009, 06:49 PM
wow nice liftin bro

gatorman2k6
02-07-2009, 01:40 AM
wow nice liftin bro

Thanks man! It means a lot to have other lifters look in here and give encouragement/advice!

-Rob

gatorman2k6
02-07-2009, 02:26 PM
Well, I had planned on doing some cardio today, but I'm going to take it easy since my knee pain is flaring up again. I'm not sure what it will take to get this pain to go away. It will hurt for a day or 2 and then just go away and feel perfect. I'll be taking it easy on the legs until Wednesday's workout. Probably wasn't a good idea to run without my running shoes....especially after a ME Lower session. Live and learn I guess. On the bright side, Travis is helping me add volume to my workouts so we will see how that works out and feels. Monday can't get here soon enough.

gatorman2k6
02-08-2009, 06:51 PM
2/8/09- ME Upper

Incline Bench
barx12
95x8
115x5
135x5
165x1
195x1 PR
195x1 PR
135x10

Flat Dumbbell Press
65lbsx6x3sets
65lbsx8 PR

Bent-Over Barbell Rows
3x8x135 lbs PR

Seated Rear Delt Machine
3x12x100 lbs PR

Curls
3x10

Notes:
Well I hadn't planned on going to the gym today, but I have a pre-law meeting to go to tomorrow night, so I wouldn't have been able to lift and I wasn't sore today. I hadn't had much food in the system before going, but I felt good and I'm happy I got 195lbs for 2 singles. They weren't pretty, but I'm happy with them. I'm happy with all the PRs I made today and the dumbbells and rows felt really nice. I tried adding more singles like Travis suggested, but I was done after 2 with 195lbs and I was working out alone and it was tough to get a spotter.

Overall, I'm happy with this bench cyle, now to figure out what I want to do for the next one, maybe wide grip bench? Wednesday I'll be going 355lbs on rack pulls.

gatorman2k6
02-09-2009, 08:52 AM
Well, I'm feeling it after yesterdays workout. I'm glad I pushed myself and set so many PRs. Now I'll have today and Tuesday off before I hit it hard again on Wednesday. Should be a good week, because after Tuesday, I won't be stressed about tests or papers for a little while.

-Rob

slashkills
02-09-2009, 04:33 PM
dude that awesome you got a PR on every lift.

gatorman2k6
02-09-2009, 08:13 PM
dude that awesome you got a PR on every lift.

Thanks man! I didn't notice it really until you mentioned it. I have just been working really hard getting my routine right and it seems to finally be coming together now. I have also started eating more and it has given me more fuel for the gym.

I can't wait until Wednesday when I'll go for 355+ on rack pulls. I'm more confident now than ever before.

NJPWRLFTR
02-09-2009, 09:45 PM
Nice work bro

kill those rack pulls!

gatorman2k6
02-10-2009, 12:48 AM
Thanks man! I can't wait...now to just get through this test and I'll be stress free for the rest of the week

vdizenzo
02-10-2009, 07:49 PM
Nice work Rob. Man, it just feels so good to push yourself to the limit doesn't it.

gatorman2k6
02-10-2009, 07:56 PM
Nice work Rob. Man, it just feels so good to push yourself to the limit doesn't it.

Nice having you in here Vin! Yeah, it feels great to push yourself and see all your accomplishments with some hard work. If you have any tips, let me know.

gatorman2k6
02-10-2009, 08:08 PM
2/10/09- ME Lower

Rack Pulls
135x8
225x5
275x3
315x1
355x1 PR
356x0 <- more on this to come

Leg Press
4ppsx10 <-usual narrow stance
4ppsx8
4ppsx10
3ppsx8 <-wide stance
3ppsx8

Calf raises
5x10x6pps PR

Notes:
Well, I came in to this workout excited and feeling great, knowing I would hit a PR. The good news is that I hit my desired 355lbs for a 1RM. The bad news is that I completely ripped my callus off while attempting 365lbs. This is why I didn't attempt more singles, or reps with 315. This is also why I decided to not do romanian deadlifts. So, I just did more leg pressing and called it a day. I guess this is a sign that I need to take better care of my hands, and that I need to finally focus on squatting, making it my next ME exercise. All in all, I'm happy I hit my PR and I'll move on from here. Time to watch some instructional videos....squats, here I come.

gatorman2k6
02-11-2009, 01:18 PM
Well, even though my workout was cut short yesterday, I'm still sore from it. I'm happy I got 355x1, but I really wanted to follow the advice from Travis and hit more singles. I was just confident in hitting 365 until my callus tore. I think I'm going to invest in some chalk, because my hands always seem to sweat a lot, which doesn't really help when you are pulling. But, I'm going to let my hand heal this time instead of just ripping it each week.

gatorman2k6
02-12-2009, 05:29 PM
Feels good to take another day off, so that I can come in strong tomorrow. Even though it is just my RE day, I am just as tired after those because of the extra volume. Tomorrow is going to really focus on bench and seated military press. I know I can come in a hit some good numbers. I'm really starting to like the wide grip bench, I feel like I hit a better groove and have a more stable base. May just be because the weight is lighter. Maybe I'll increase it for one set tomorrow to see how it feels.

-Rob

gatorman2k6
02-13-2009, 10:08 AM
Well, I'll be working out later today and I can't wait. I got 10hrs and 15mins of sleep last night and I woke up to find out that I'm going out for lunch to an italian place to get free food! This day just keeps on getting better. RE workout report to come this afternoon.

-Rob

gatorman2k6
02-13-2009, 03:07 PM
2/13/09- RE Upper

Seated Military Press
barx10
95x5
125x3
125x3 PR
125x3 PR
95x8

Wide Grip Bench
155x5
185x1
135x10
135x10
135x10

Straight Bar Pushdowns
4x10x65lbs

Narrow Grip Pulldowns
120lbsx10 PR
100x10x3 sets

Curls
3x10

Notes:
Well, I decided to do seated press first today to see if that would help me get through my plateau and it did. I had only done 125x3 previously and today I got 3x3x125 which was a PR. However, I felt it on wide grip bench and decided to not try my 3x10x155. Instead I fooled around and tried seeing how comfortable I was with 185lbs. It was pretty easy even after all the work I had done. For my accessory work, I could tell that seated press and bench had taken a lot out of me. I got it all in, but I'm sore already. Overall I'm pretty happy and now trying to decide whether or not my next ME exercise should be close grip bench or wide grip bench. Maybe I'll do wide grip and instead of dumbbells, I'll do really close grip to hit my tris hard. Let me know what you think about that?

gatorman2k6
02-14-2009, 04:59 PM
I'm pretty sore today. I was planning on doing a little cardio and working on squat form but that fell through. I'm still trying to figure out what ME lifts to do for the next 3 weeks. I'm trying to decide between close grip bench, or wide-grip bench. Any thoughts?

-Rob

slashkills
02-14-2009, 06:43 PM
i would go close grip because it looks like you mostly do wide grip on flat bench.

gatorman2k6
02-14-2009, 07:36 PM
I actually never do wide-grip bench. This was my first rotation using wide-grip on my RE day. I'm leaning towards working up to a 5RM,3RM, and 1RM on wide-grip bench and then doing some close-grip work right after that. That way I get both in. I'm leaning towards this because I heard Travis mention using 2 ME lifts. We will see though.

-Rob

gatorman2k6
02-15-2009, 02:16 PM
Well, tomorrow I'll be doing my next ME cycle, and unless one of you more experienced lifters don't agree, I'm going to do wide-grip bench to really work on my shoulders on chest power off my chest in the movement. However, I am also going to do close-grip work afterward to really destroy the tris. Currently I've been doing dumbbell work and really like it, but I feel that more heavy barbell work will benefit me more (I may be wrong though). Hopefully this will work out, because I felt really stable and comfortable doing wide-grip so I may have found something here. We will see tomorrow.

-Rob

gatorman2k6
02-15-2009, 05:22 PM
2/15/09- Shut Up and Squat workout

Squats-going an inch or 2 below parallel
barx10
barx10
95x8
95x8
115x5
135x5

Cardio
Stationary Bike 15 min

Notes:
Well, as you might have seen in my journal, I never squat. I haven't squatted since I hurt my knee/groin in August and before that, it was mainly box squats. Well, since I have been tearing my hands up every week, I decided it was a sign to learn how to squat and give my hands a break from heavy pulling. Today was the day that I decided to man up and work on squatting. I am so happy that I squatted today. I took it nice and slow and focused on form and getting proper depth. I had my roommate watch me to look at my back and see if I got below parallel and he said I was easily 2" below. I could go lower, but I know I will round my back if I do. I'm so excited to add squats into my workouts again, and this time with proper form. My knee held up fine and it gave my groin a good stretch. I won't be following my 5RM, 3RM, 1RM on squats for my ME Lower day though. I don't want to compromise form for heavy weights, so I am going to do more 5x5 with straight weight, starting light and focusing on form. This week, I'll use 135lbs and make 5-10lbs jumps each week. I feel that this will be a good progression and allow me to increase the weight without compromising form. I'm excited for tomorrow and my future workouts. I'm finally a man again!

slashkills
02-16-2009, 09:48 AM
Thats great to hear! Squats have got to be my favorite lift.

gatorman2k6
02-16-2009, 12:54 PM
They aren't my favorite lift by any means, but I am happy to be adding them back into the routine. ME Upper tonight. Can't wait.

-Rob

gatorman2k6
02-16-2009, 07:26 PM
2/16/09- ME Upper

Wide-grip bench
barx12
95x8
135x5
155x3
175x5
185x5 PR

Flat Dumbbell Bench
4x8x65lbs

Bent-over rows
barx10
4x6x135lbs

Seated Rear Delt
3x10x100lbs

Curls
3x10

Notes:
Well this is the first time I had gone heavier than 155x5 on wide grip bench, so it felt nice today. I thought my 5RM would be around 175 lbs, but it obviously wasn't, and the worst part is that 185lbs wasn't even my max but I had underestimated and wore myself out. Live and learn. At least I have an idea of what I should hit for a 3RM next week. Couldn't get in close-grip bench as every bench was taken so I decided to do some heavy dumbbell work. Everything else felt nice and I didn't set any other PRs since it is my first week in the cycle. Overall it was a good workout and I can't wait for Wednesday's squat session.

gatorman2k6
02-17-2009, 07:51 PM
2/17/09- Cardio

30 minutes stationary bike

Notes:
Well I actually made it to the gym to do some cardio today. Since I am doing squats tomorrow, I wanted to loosen up the legs a little and stretch afterwards to make sure they are ready to squat tomorrow. I'm excited to see how it goes. I am also considering going to our old gym at school and using chalk for some deficit deads but who knows.

NJPWRLFTR
02-17-2009, 08:05 PM
Nice PR Bro!

What weight you gonna go for a 3RM?

gatorman2k6
02-17-2009, 09:00 PM
Nice PR Bro!

What weight you gonna go for a 3RM?

Not sure man. 185x5 was easy but that and 175x5 and I knew I wouldnt get anymore, and I am trying to follow Vin's tactic of never missing a weight. Right now I'm leaning towards 205 or 210. With my normal grip which is index on ring, I hit 215x3 but I am not sure which grip I am stronger with. If you have any suggestions, let me know.

Right now I'm just thinking about tomorrow's ME Lower. I am already itching to do some squats. But I had originally planned on not doing any pulling really but I now can't stand that idea. Pulling is my favorite, so I'm thinking about saying screw the torn callus(almost fully healed) and pulling heavy and replacing the leg press with the squats since I am working on form and adding weight slowly. Any suggestions?

gatorman2k6
02-18-2009, 07:02 PM
2/18/09- ME Lower

Squats
barx10
115x10
135x5
135x5
135x5

Speed Pulls
3x3x225lbs

Calf Raises
6ppsx10
7ppsx10
7ppsx10
6ppsx10
6ppsx15

Hyperextensions
3x10x40lbs
BWx25

Notes:
Well, today was the beginning of me starting to squat again and it felt nice. Probably won't see any PRs of sort during this cycle. They may be actual PRs but in my mind they won't be because I know I can do more. I'm starting nice and light so that I can focus on form and not hurt myself like before. Right now I am doing 3x5 and plan on increasing the weight 10lbs every week. My friends commented on how I pushed my knees outward, just wondering if this is bad or not (sorry no vid)?

I'll still be doing ME work after this 3 week speed work period. I've torn my callus for 3 weeks, so I'm finally letting it heal up before I pull heavy again. Until then, I'm just doing 225lbs as fast as possible. I'm just really happy I'm back into squatting and I enjoyed it, especially because I was going lower than everyone else in the gym. The hyperextensions felt nice and the bwx25 destroyed what was left of my back. I can't wait to see how I feel tomorrow.

slashkills
02-18-2009, 08:18 PM
pushing your knees out on the way up is fine. Try and keep them straight on the way down though. What kind of stance do you use?

gatorman2k6
02-18-2009, 08:55 PM
pushing your knees out on the way up is fine. Try and keep them straight on the way down though. What kind of stance do you use?

From what I could tell and from what my friends said, I use a pretty narrow stance allowing me to get lower. I just watched a bunch of Squat Rx videos and I am going to move my stance out a little to see if that helps. From what the video said, it is just me bowing out my knees because my stance is too narrow. We will see next week unless I work on it over the weekend.

gatorman2k6
02-19-2009, 01:46 PM
Well, it is the day after doing squats and I love this feeling. My legs are so sore, but not as sore as I would have thought. The best part is, that my knee doesn't even hurt. This is awesome and I can't wait to workout tomorrow.

gatorman2k6
02-20-2009, 03:10 PM
2/20/09- RE Upper

Seated Military Press
barx10
95x5
130x3
130x3 PR
130x3
95x10 PR

Bench
3x10x135

Skull Crushers
4x10x50lbs

Lat Pulldown-wide grip
4x10x100lbs

Curls
3x10

Hanging Leg Raises
3x20

Notes:
Overall, this was a pretty good workout. I've switched around my lifts, so that I hit military press first to keep it progressing. Starting off with it, and switching my reps to 3x3, seem to help me in increasing the weight each week so that's good. I had planned on getting 5x10x135, but that just wasn't happening after all the OHP. Should have gone heavier on the skull crushers, but I was dead by the time I got to lat pulldowns. At least I got my curls for the girls in. That's all that really matters....Can't wait for some heavy bench on monday!

slashkills
02-20-2009, 03:58 PM
lol...as long as you got curls in thats all that really matters right

Strong(er)
02-20-2009, 08:16 PM
Everything is look solid man,awsome pr's you got going on!

gatorman2k6
02-21-2009, 01:36 AM
Everything is look solid man,awsome pr's you got going on!

Thanks for checking out my journal man! I'm trying my hardest to keep this going. But it really helps to get outside motivation!

gatorman2k6
02-21-2009, 10:24 AM
Well, I think I picked some good exercises for this rotation, because I am really feeling it all over, especially my tris. Hopefully this will help me get some big numbers, as I am starting to think that I bench more with my wide grip. I'll probably head to the gym today to get some cardio in just to get the blood flowing and so I don't feel so lazy.

gatorman2k6
02-21-2009, 03:09 PM
2/21/09- Squats

Squats
barx10
95x8
135x5
155x5
155x5
155x5

Cardio
20 min stationary bike

Notes:
Well, just before leaving it go and do cardio, I decided to get in some squats. I figure since I usually only do lower work 1x a week, that it wouldn't hurt to start squatting on Saturdays as long as I wasn't sore. Well, I'm glad I went because I am progressing just how I wanted to and still maintaining my form. I am getting nice and low. The only thing I have noticed is that instead of sitting back, I am more sitting down and opening up my hips more. I'm not sure if this is bad or not. Hopefully someone can chime in and I am really going to try and get a vid up once I get home so that I can start getting more help on everything. Overall, I'm happy with my squatting. Did some stretches afterwards and one really helped my groin/knee so I'll have to always do that one just to keep things loose.

gatorman2k6
02-22-2009, 12:53 PM
Well my legs are a little sore today, but not as much as I was expecting. Tomorrow is when the soreness will probably come. I have been trying contrast showers, and I wonder if that has something to do with it? My showers aren't as hot or cold as they probably should be, but I do make sure there is a difference in the 2 temps I use. Can't wait to bench tomorrow, especially after a midterm.

Still wondering if it is ok to sit down, rather than sitting back while squatting? Hopefully someone can answer this.

slashkills
02-22-2009, 01:12 PM
When i squat below parallel i have to sit down rather than back. Not sure if that helps or not or if its even ok but thats what i do.

vdizenzo
02-22-2009, 01:30 PM
Gotta sit back if you want to get that squat nice and strong. Make sure those contrast showers are brutal. My wife can often hear me moaning/whimpering when taking mine. Anything worth doing is worth doing right.

gatorman2k6
02-22-2009, 02:08 PM
Gotta sit back if you want to get that squat nice and strong. Make sure those contrast showers are brutal. My wife can often hear me moaning/whimpering when taking mine. Anything worth doing is worth doing right.

Thanks! After tomorrow's ME bench, I'll make the shower more brutal. I'll try and sit back more. I might be sitting back right now, but I only have the mirror in front of me. I'll get a friend to watch. I only thought I was sitting down because it looks like I really open up my hips when at the bottom.

Thanks for all the help and check out my journal after tomorrow's session. I am doing wide grip bench and I feel like I am hitting a better groove than with my normal grip so we will see what I get tomorrow.

gatorman2k6
02-23-2009, 07:37 PM
2/23/09- ME Upper

Wide-grip bench
barx12
95x8
135x5
185x1
205x1
*index on ring*
205x3

CGBP
3x5x135lbs

Bent Over Rows
barx10
4x6x145lbs PR

Seated Rear Delt
3x10x105lbs PR

Curls
3x10

Weighted Decline
4x12

Notes:
Well, I didn't have as good a workout as I had hoped. I had a midterm today and I've been a little stressed, so I'm blaming it on that. I only got 205x1 with my wide grip and I was pissed, so I was determined to get 205x3 with my normal grip and thankfully I did. Not a PR by any means, but I am glad that I got it. Close grip wasn't too heavy, so I'll increase the weight next week. The main thing I learned was that my normal grip is stronger than my wide grip which I was unsure of. After having trouble on bench, I'm glad I still got some PRs. Instead of going for a 1RM on wide grip next week, I'll be home so I will do some board presses instead to change things up. Live and learn I guess. Now I really can't wait until Wednesday, which thankfully my stress should be gone.

slashkills
02-24-2009, 09:45 AM
those are some strong rows man.

gatorman2k6
02-24-2009, 09:50 AM
those are some strong rows man.

Thanks, I would like to say that I use strict form, but I tend to throw some body movement in their. I've noticed that I still feel it more using the heavier weight with body movement than with lighter weights and super strict form. I forgot to add in that I did 95lbs for 8 super strict reps afterwards.

gatorman2k6
02-24-2009, 08:08 PM
2/24/09- Cardio

Stationary Bike- 30 min

Notes:
Nothing too fancy here. This was mainly to get my mind off of midterms. It was good to get some blood flowing and I'm ready for squats and some speed pulls tomorrow. My hands are finally starting to heal up and pretty soon I should be able to pull heavy again, this time taking better care of my hands. We will see how tomorrow goes....Thankfully, tomorrow is my last stressful day and then I can relax.

gatorman2k6
02-25-2009, 02:37 PM
Well my stressful week is slowing down, so I plan on having a nice workout today. I'm really looking forward to squats, so that will keep me motivated. I'll let you guys know how it goes.

slashkills
02-25-2009, 03:40 PM
tests suck

gatorman2k6
02-25-2009, 06:39 PM
2/25/09- ME Lower

Squats
barx10
115x8
135x5
185x5
185x5
185x5

Speed Pulls
3x3x245

Hyperextensions
3x10x45lbs
BWx20

Notes:
Workout was short and sweet today. I wasn't sure how I would do since I've been stressed out this week, but it was a great workout. I wasn't going to do 3x5x185 today, but I decided if I'm going to workout, I might as well make it a good one. The first set felt nice, the second was shaky (just couldn't get comfortable), and the third was awesome because I really focused on staying tight. Pulls felt fast and light so thats good. I'm going to try and get chalk now that my hands are about healed. Back was feeling good after the extensions. Overall, it was a good workout to burn off the stress. Might go to the gym tomorrow for a little cardio, and then I'll be headed home on Friday.

slashkills
02-26-2009, 06:04 AM
Lookin good. How deep are you goin on the squats?

gatorman2k6
02-26-2009, 07:39 AM
As deep as I can. I know I'm going below parallel because I've had my roommates watch me from the sides. I'm not sure how far below parallel I'm going though. I'm going to try and get a video next week.

gatorman2k6
02-26-2009, 01:39 PM
Feelin' it in my hammies today. Might go to the gym and do a little stationary bike to get them moving but I might also just take a nap now that my hell week is over. Heading home tomorrow and will get in some good home workouts next week including board presses.

-Rob

gatorman2k6
02-27-2009, 06:37 PM
2/27/09- RE Upper

Seated Military Press
barx10
95x5
135x2
135x2 PR
135x2
115x5
115x5

Flat Bench (decided to try DE work)
6x3x115 lbs

Skullcrushers
2x10x65lbs

Lat Pulldowns-wide grip
4x10x70lbs

*superset*

Curls
3x10

Tricep Pushdowns
2x20

Notes:
Well, I had to drive home today, so that took 4.5 hrs out of my day. My schedule wasn't the same as it usually is, so I had to adapt, but overall I am happy with my workout. I'm really happy with my shoulder presses, as 135 had been a barrier but ever since switching to lower reps, I feel that I will break through it next week. I decided to try DE work just as an experiment to see what it was like. I think I'll stick to RE work as I don't feel that I am ready for DE especially since I don't have chains or bands. Everything else felt fine, and there were some adaptions since I am home now. Now I just have to decide what I want to do next week since I'll continue to work out at home.

gatorman2k6
02-28-2009, 09:59 AM
Really happy with yesterdays workout, but looking ahead, I realized that I probably need to go get some more weight for my home gym (feels nice being able to say that), since I only have 300 lbs and I plan on pulling heavy this week. I will also be looking for some chalk and a callus shaver to help save my hands. Can't wait to get in some good work in at home.

slashkills
03-01-2009, 12:39 PM
Congrats on the PR man. You dont need bands or chains to do DE work. But they are always fun to have around. I remember when i had to get more weights too. It was the coolest feeling ever. Do you use any supplements?

gatorman2k6
03-01-2009, 12:48 PM
Yeah, I take protein almost everyday, but mainly on lifting days. And then I take creatine and caffeine. The caffeine is just to get me pumped for the gym after going to all my boring classes. I think I'll be getting about 200 lbs of weight today so this will put me up to around 500 lbs. That will be my new goal to accomplish.

Picked up a callus shaver today and some liquid chalk to try out. We will see on Wednesday.

gatorman2k6
03-01-2009, 05:02 PM
Well, I wanted to get squats in today to try and keep progressing, but it didn't turn out as planned. I warmed up a little, and then squatted with the bar. I noticed my hamstrings and quads were really tight and I wasn't hitting depth. So, I did some dynamic stretching and did a little elliptical to try and loosen up. Then I went back and did 115x5 and still couldn't hit depth. So, I decided that today wasn't my day and I would just work on stretching until Wednesday's ME work. Can't wait until tomorrow's ME bench.

gatorman2k6
03-02-2009, 03:36 PM
3/2/09- ME Upper

2-Board Press
barx10
barx10
115x5
135x5
*add 2-board*
165x2
190x1
210x1
235x0
205x1
205x1
205x1

Close-grip bench
135x5
145x5
145x5

Bent-Over Rows
4x6x155 lbs PR

Seated Power Clean
3x10

Curls
3x10

Weighted Decline
3x12

Notes:
Well, this workout proved to me how important it is to have training partners or at least a good spotter. It sucked getting set up for board presses with no help and except for the 210x1 and 235x0, I had no lift off. For the 2 lift offs I did get, it was only my dad and he is a lot weaker than me so it was appreciated, but wasn't much help. I'm pissed that I didn't get 235, because even though I don't use boards that often, it is my second time failing on 235 lbs even though I've gotten 225x2. I actually got vids of 210 and 235 that I will post even though they aren't a good angle. Thankfully, I'm back at school next week and can get back to training with my friends again. Close grip was ok, but without a lift off, my shoulders always feel weird so I didn't want to push it too much. Rows felt awesome, so I'm happy with that and everything else felt fine. Now I am really ready for Wednesday so I can just lift heavy and take out my aggression from this workout.

gatorman2k6
03-02-2009, 05:50 PM
Well, the video would be up already if youtube wasn't acting up. At first, it said it didn't recognize the video, now it is saying it is too small. I'll try again later. I've edited it and everything, now I just have to upload it.

slashkills
03-02-2009, 06:26 PM
Nice PR's on the rows again man! Yea its a pain setting up for board presses alone. Why did you jump from 210lbs straight to 235lbs? once i get closer to my max i start inching up the weight by maybe 5-10lbs per lift. It seems to help me and allows me to just get in more work. Could just be personsal preference though. Good work today!

gatorman2k6
03-02-2009, 11:42 PM
Nice PR's on the rows again man! Yea its a pain setting up for board presses alone. Why did you jump from 210lbs straight to 235lbs? once i get closer to my max i start inching up the weight by maybe 5-10lbs per lift. It seems to help me and allows me to just get in more work. Could just be personsal preference though. Good work today!

Thanks man, I jumped from 210 to 235, because I hit 90% of the weight I'm shooting for as my last single. I don't like too much work before my top set, but thanks to the advice from Travis, I will hit more down sets/singles after my top set of weights right around 90%. I would have done more today, but like I said, I didn't really have a lift off and I hate lifting off myself, especially with boards on my chest.

BTW, I figured out what was wrong with my video, so I'll be loading soon.

gatorman2k6
03-03-2009, 12:14 AM
Here is the video of 210x1:
VZCmh23zmWg

Here is the video of 235x0:
JjH2B2a9Yb8

Sorry they are unedited, youtube wouldn't accept my windows movie maker file of the 2 together. It said it didn't recognize the format.

So there they are and tear them apart because I am all ears.

slashkills
03-03-2009, 03:53 PM
210 looked good. On the 235lbs though about an inch from the board your arms just seem to give out. I do the same thing sometimes even though the weight is not much more than my max. I find that it may be lack of focus. Force yourself to lower the bar slower and touch your chest and then obviously explode up.maintain focus the entire lift. It may or may not help you. Also if your having someone spot you have them use a mix grip if they have to grab the bar. It just gives them more power over the bar and less chance of pulling something themselves. same thing for the lift off.

gatorman2k6
03-03-2009, 04:06 PM
210 looked good. On the 235lbs though about an inch from the board your arms just seem to give out. I do the same thing sometimes even though the weight is not much more than my max. I find that it may be lack of focus. Force yourself to lower the bar slower and touch your chest and then obviously explode up.maintain focus the entire lift. It may or may not help you. Also if your having someone spot you have them use a mix grip if they have to grab the bar. It just gives them more power over the bar and less chance of pulling something themselves. same thing for the lift off.

Yeah, focus is something I don't seem to have while working out alone at home. At school, it is a different story because I have a lot more motivation. Regarding the spotter, that's my dad and he doesn't know any better. Whenever I give a hand off/spot, or someone does it for me, it is always done with mixed grip.

Tomorrow I'll get some footage of pulls so that should be better.

gatorman2k6
03-04-2009, 10:09 AM
3/3/09- Cardio

Elliptical
25 min

Notes:
Just threw some cardio in to get the blood flowing. Felt pretty good, but harder than it used to be, so I am really going to start focusing on doing cardio after my workouts and on off days. Off days will be HIT cardio and post workout will only be 10-15 min.

ME Lower later today. Still haven't gotten more weights which sucks because I wanted to pull heavy today and I only have 300 lbs of weight. Maybe I will go buy some at the last minute.

gatorman2k6
03-04-2009, 04:23 PM
3/4/09- ME Lower

Snatch Grip Deficit Deadlifts
*2.5" deficit*
135x5
155x3
185x2
*4" deficit*
205x1
225x1
255x1 PR
275x1 PR

High box squats
135x5
3x5x205

Goodmornings
barx8
2x8x95 lbs

Elliptical
10 min

Notes:
Awesome workout today! Didn't get extra weights, so I decided to do snatch grip deads to really kill my back and grip. I had more boards this time to stand on, so I got to have a 4" deficit this time, putting the bar just barely touching my foot from the start. I ending up getting a small tear on my hand after lifting 255. My legs have been very tight it seems, so squats have sucked while at home. I decided to do some goodmornings, because I never do them and it was a good change. After 2 sets though, my back was shot so I just decided to end the workout here. Cardio to finish up felt nice and was a good way to end this work out. I got vids of the 225 and 255. I'll post them soon.

gatorman2k6
03-04-2009, 05:21 PM
Videos from today's workout:

225x1
YcuF2gA3RTw

255x1
YZ97_S-D5Yk&feature=channel

gatorman2k6
03-05-2009, 12:32 AM
BTW, this was my first workout using a liquid chalk. It isn't necessarily liquid chalk, but it was in the tennis section and it prevents moisture and sweat which is what I need. Even though I still had a tear on my hand, it wasn't my usual callus tear so I'm thinking it had more to do with the snatch grip. We will see how it works out next week at school when I go back to heavy pulling. DE bench on Friday.

gatorman2k6
03-05-2009, 02:36 PM
3/5/09- Cardio

30 min Elliptical

10 min of stretching

Bench form work

Notes:
Cardio felt nice today, not as difficult as Tuesday's session was. Hamstrings are still really tight and I'm not sure why. When I'm at school, they seem nice and loose and hitting depth in squats is easy. At home, I can't even come close to hitting parallel. I really focused on stretching my hamstrings and hips today and I'll probably stretch again tonight. After getting some comments on my bench form, I wanted to practice keeping tight before benching tomorrow. I worked on my foot positioning like Travis had suggested, but it seems that I can't take a wide stance. As I try to widen it, my hips start to hurt (wow I must have terrible flexibility). I'll work on it again tomorrow. Hopefully things will be better next week when I am at school.

gatorman2k6
03-06-2009, 04:41 PM
3/6/09- DE Bench

DE Bench
barx10
95x8
*thumb from smooth*
115x3
115x3
115x3
115x3
*pinky on ring*
115x3
115x3
115x3
115x3

185x5

Close Grip Incline Press (index on smooth)
3x5x135

Wide-grip Lat Pulldown
4x10x80 PR

Straight Bar Pushdowns
2x20

Curls
21s

Abs

Cardio
10min elliptical

Notes:
Well that was an awesome workout. After posting my vids earlier, I really focused on staying tight. This was my first time doing DE work and I liked it a lot. I used 115 because that is 50% of my max. I felt like I moved it pretty fast, but would like the opinions of others. I tried doing JM Press, but I'm still not sure on the proper form. I think I understand it, but it seems to be like a skull crusher mixed with cgbp. After I failed on those, I decided to do some close grip incline since I rarely do it and it would be a good change up. Everything else felt good and I got some videos that I will post soon of the DE work and the 185x5.

gatorman2k6
03-06-2009, 04:57 PM
Here are the videos from today:

2nd set of DE

Q29h82f5-nk

6th set of DE

q2f3GDKwpw0&feature=channel

185x5

xsWdIpiwLxQ&feature=channel

slashkills
03-07-2009, 09:39 AM
Speed looked good on the DE benching and you switched your grip up too. Good. I couldnt really tell how form was other than that because there is a bit of a glare from the movement but it looked pretty good. The 185lbsx5 looked good. you maybe could have been a little tighter on the first rep or two i think but it looked real good. Just keep focused and youll be fine because you have good form.

gatorman2k6
03-07-2009, 11:19 AM
Speed looked good on the DE benching and you switched your grip up too. Good. I couldnt really tell how form was other than that because there is a bit of a glare from the movement but it looked pretty good. The 185lbsx5 looked good. you maybe could have been a little tighter on the first rep or two i think but it looked real good. Just keep focused and youll be fine because you have good form.

Thanks man! Yeah, I looked over some journals and noticed that everyone changed their grip doing DE so I figured why not. Next week I'll use 125lbs. Yeah, I really focused on keeping tighter throughout the movement, but the 185x5 was after all the DE work, so my shoulders had already gone through a lot. I'm ready for this next cycle though. Close-grip bench and deficit deads. Both help me out a lot, especially the deficit deads.

gatorman2k6
03-08-2009, 02:02 PM
Well, I'm back at school now and I'm tired. I'm glad that I get to workout at the school's gym again, as it wasn't the same at home. Today, I just plan on eating and resting up so I can hit the gym strong tomorrow.

gatorman2k6
03-09-2009, 08:55 PM
3/9/09- ME Upper

Close-grip bench
barx10
95x8
135x5
155x3
195x3
185x2
185x2
135x10

Seated Dumbbell Press
4x6x45lbs

Bent-over Rows
155lbsx8
3x8x135lbs

Seated Rear Delt Machine
4x8x105lbs

Curls
3x10

Hanging Leg Raises
3x20

Cardio
12min Stationary Bike

Notes:
Well, it was an ok workout. I'm pretty disappointed I didn't get more reps with 195lbs, considering I have done 3 reps before and it was a while ago. I didn't eat as much before going to the gym, but I was fairly confident I was going to get my 5RM with 195. There weren't any PRs in this workout because I changed the reps up. I have done all these weights before but never for these rep ranges. I guess you could say they were all PRs then, but I'm not considering them PRs because I knew I could hit them. I'm really considering trying the Ed Coan Bench Cycle, as I have not increased my bench in a while and I want to change things up. I know change isn't always good, but I have been on this program a while and plan on coming back to it afterwards. I just want to really focus on my bench and Deadlift right now. For now, I'm looking forward to ME Lower on Wednesday.

T o m m Y
03-09-2009, 09:08 PM
Its all good bro,you will get it next time man..
If your thinking of switching from WSB to another program i really
would look into 5/3/1..

gatorman2k6
03-09-2009, 09:31 PM
Its all good bro,you will get it next time man..
If your thinking of switching from WSB to another program i really
would look into 5/3/1..

I've thought about doing 5/3/1 too. The thing is, I really like benching twice a week. And I just started incorporating DE work and I want to see how that works out. I'm not sure right now as to what I will do, since I don't want to just jump right into something. Thanks for the suggestion though!

T o m m Y
03-09-2009, 09:33 PM
i hear you
wsb is awsome tho
i did it for like over 6 months and got pretty damn strong

gatorman2k6
03-09-2009, 10:30 PM
i hear you
wsb is awsome tho
i did it for like over 6 months and got pretty damn strong

I really do like it, but it hasn't done much for my bench. I started using it the beginning of November, and have made huge gains on my deadlift but nothing really on my bench. That's why I would keep it for my lower, but use ed's program on Mondays and Fridays. I'm just not sure right now, because I don't want to waste my time. I just don't feel like I can do westside properly without boards, bands, and chains. So for the rest of school, I wanted to change things up.

I had also thought about doing ed coan bench routine while doing the coan/phillipi dl routine. But I'm still making gains on my deadlift by rotating deads, deficits, rack pulls, and the occasional snatch-grip deficit.

gatorman2k6
03-10-2009, 07:01 PM
3/10/09- Cardio

Stationary Bike-40 min

Notes:
Felt good to get some cardio in and stretch some more. For the second straight day, my legs have felt nice and loose, so squats are a go tomorrow. I'll also be doing some heavy deficit pulls. Should be a great workout.

gatorman2k6
03-11-2009, 07:43 PM
3/11/09- ME Lower

Deficit Deads (25s instead of 45s)
145x8
195x5
245x3
295x5 PR
295x5

Squats
95x8
135x5
135x5
135x5

Hyperextensions
4x10x40lbs

Hanging Leg Raises
3x10

Notes:
Awesome workout today. I got to use my chalkish cream and it helped...no callus tears! Getting 295x5 was awesome, that is a 2 rep PR. I probably could have done more, but I had a target and that second set killed me. I had planned on doing some heavier squats to keep my progression going, but now I see why people don't/can't squat and pull heavy in the same workout. So, I kept squats nice and light but focused on form and hitting depth. Hyperextensions sucked big time but I like finishing my workout with them. Man I love heavy pulls. Looking for around 315x3 next week which I'm thinking will be pretty easy. We will see though. Now time to study for my last midterm.

slashkills
03-11-2009, 08:21 PM
Awesome PR on the pulls man! People do both in the same day but only go heavy on one of them. When i deadlift its more just to work my back because i have to.

gatorman2k6
03-11-2009, 11:05 PM
Awesome PR on the pulls man! People do both in the same day but only go heavy on one of them. When i deadlift its more just to work my back because i have to.

Thanks man! Yeah, I noticed you like squatting more...I'm just the opposite. I'm squatting more now to improve it and get better at it, but in the end, I prefer deadlifts. Especially now that I have a bet going with a friend that I'll pull 405 by the time school lets out in early May. It's going to be tough but I'm going to work my hardest to get it.

gatorman2k6
03-12-2009, 09:12 PM
3/12/09- Cardio

Stationary Bike-30min

Notes:
Legs and back are so sore from yesterday's workout. I'm still pumped from how good the workout was, and I'm looking forward to lifting tomorrow. Just taking it easy until then.

gatorman2k6
03-13-2009, 04:09 PM
3/13/09- Upper

Flat Bench
barx12
95x8
135x5
155x5
185x5

Narrow-grip Incline
3x5x135lbs

Upright Rows
1x10x60lbs
3x10x70lbs

Dips
3x10

Reverse-grip Curls
3x10

Abs
2x20
3x10

Notes:
This was a random workout for me, since I didn't do DE or higher reps on bench. Even though I didn't do exactly what I wanted to, it was still a good workout. Next week I'll be starting a modified 30lbs in 30 days routine to help my bench out. This was more of a random workout to really change things up. Hopefully next week will be more interesting. At least I know Wednesday's deadlifts will be good.

gatorman2k6
03-14-2009, 11:25 AM
Pretty sore from the workout yesterday, but I'm going to try and get to the gym for some cardio to get the blood flowing. I'm excited to be changing things up next week. This will be my second time doing a 30lbs in 30 day routine. The only reason I'm modifying it is to have my heaviest day on Mondays instead of Friday, because I usually go out Thursday nights. So I'll be on more of a Wed, Fri, Mon routine with Wed being my lightest bench day, Fri being moderate, and Mon being heaviest. I don't think this should change it too much and I expect to get great results in only a month.

gatorman2k6
03-14-2009, 08:02 PM
Well, my shoulders are killing me right now. I'll be icing them tonight and tomorrow to see if that helps. I'm not sure if it has to do with the dips or not, but that is really the only lift I hadn't done in a while which could be the problem. I'm excited to start the new routine Wednesday. I'm going to keep Monday as a deload day probably just to make sure I am rested up for this month of bencing 3x a week. Hopefully I'll get in some cardio tomorrow.

slashkills
03-15-2009, 09:15 AM
I cant wait to see how this routine helps you. Ive thought about doing it before but just never did it.

gatorman2k6
03-15-2009, 09:35 AM
I cant wait to see how this routine helps you. Ive thought about doing it before but just never did it.

When I did it last October, I went from 205-225 without any lower body work and without the suggested calories. I'm slightly modifying, but I asked Chris and he thinks that it should still work. I'm excited for it though.

gatorman2k6
03-15-2009, 06:49 PM
3/15/09- Squats

10 min stretching

Squats
barx10
95x8
135x5
185x5
135x7

Stationary Bike- 35 min

Notes:
This sucks! I had done 3x5x185 2 weeks ago and now it felt so heavy and I felt super weak. I might have been able to get 2 more sets, but I could tell my form was slipping and the last thing I wanted to do, was hurt my knee/groin. This sucks though, I have no clue why I couldn't get it. I just didn't have it today. On Wednesday when I did 3x5x135 after deads, I felt nice and stable and it wasn't tough at all. Now I feel unbalanced and like I forgot my form all together. Next time I squat, I'm going to get my friend to watch my form and make sure I'm doing it properly and if not, I'll get him to help me out. Tomorrow will be a light workout and Wednesday, I'll start my new routine.

gatorman2k6
03-16-2009, 04:22 PM
Well, instead of taking it light today, I just decided to not do anything at all. I have a test to study for, and even though they don't hurt now, I want to give the shoulders a little more rest since they were hurting over the weekend. I'm excited to workout Wednesday though, and I'll most likely do some cardio tomorrow.

gatorman2k6
03-16-2009, 11:42 PM
Here is what my modified 30 lbs in 30 days routine will look like:

Mondays (heavy bench day)

Flat Bench (2x2)
Dumbbell Bench (1x30)
Lat Pulldown-curl grip (2x10)
Pushdowns (2x10)
Seated Rear Delt (2x10)
Curls (3x10)
Abs

Wednesdays (light bench day)

Flat Bench (3x3)
Deficit Deads (5/3/1) continuing from last week, then switching to snatch-grip deads
Squats (3x5)
Hyperextensions (2x10)
Light Pushdowns (1x20)

Fridays (moderate bench day)

Flat Bench (2x3)
Skull crushers (2x10)
Pushdowns (2x10)
Lat Pulldown-curl grip (2x10)
Curls (3x10)
Abs

I feel like this program will allow me to increase my bench in the same way the 30 lbs routine does, but still allow me to keep a ME Lower type day so that I can continue my progress on deadlifts. The squats following deadlifts won't be heavy, as I am trying to focus on form right now so that I don't hurt my knee/groin again. I'm excited to start this program. Today (Tuesday) will be my first day instead of Wednesday because I have a test to study for Wednesday night. But then I will get back on schedule Friday. Monday will be my first heavy day and I will end on a Monday instead of a Friday. Hope this works and if not, I have only wasted a month, but gained some knowledge.

gatorman2k6
03-17-2009, 07:57 PM
3/17/09- Lower

Bench(65%)
barx12
135x5
150x3
150x3
150x3

Deficit Deads
145x8
195x5
245x3
315x3 PR
315x2

Squats
BWx5
135x5
135x5
135x5

Hyperextensions
2x15

Light Pushdowns
1x20x50lbs

Abs
2x10

Stationary Bike-25min

Notes:
Awesome workout! It felt nice to change things up a bit and start my new program for the next month. Today was just my light bench day. Deficit deads was awesome though. I didn't eat as much as I usually do, but I still managed to get the weight I wanted. I was hoping to get a second set of 3 at 315, but I'll take 2 reps. Also, the squats felt a lot better today than they did Sunday. I'm going to keep working on form and only increase the weight when I'm comfortable. I can't wait until Friday for my moderate bench, but I'm really looking forward to Monday for heavy bench.

slashkills
03-18-2009, 05:58 AM
Nice day man. I hope this works for you. If it does i might give it a go also.

gatorman2k6
03-18-2009, 08:48 AM
Nice day man. I hope this works for you. If it does i might give it a go also.

Just keep following my progress and I'll let you know how it goes/ how I feel during it. Thankfully I took a pretty brutal contrast shower yesterday, so I'm not nearly as sore as I thought I would be. The hardest part about the program is remembering not to push bench too much since you bench 3x. I had to keep telling my friend today was only a light bench workout.

gatorman2k6
03-18-2009, 07:39 PM
A little sore right now, so it will be nice to not lift again tomorrow. I do plan on getting in some cardio to get the blood flowing. I can't wait to lift again on Friday. I was getting discouraged with my bench before, and now I'm excited and optimistic again.

gatorman2k6
03-19-2009, 08:43 PM
3/19/09- Cardio

Stationary Bike
20min steady state
10min HIIT
10min steady state
5min cool down

Notes:
Nothing special today, just getting the blood flowing and trying to push myself on the cardio but nothing too hard. I can't wait to lift tomorrow. Tomorrow will be my moderate day and I'm just looking forward to benching. Days in which I lift, are days in which I eat....can't wait.

gatorman2k6
03-20-2009, 03:19 PM
3/20/09- Moderate Bench

Flat Bench
barx10
95x8
135x5
155x3
175x3
175x3

Skull Crushers
2x10x60lbs

Pushdowns
2x10x72.5lbs

Lat Pulldowns-curl grip
2x10x120lbs

Curls
2x10

Leg Raises
4x10

Notes:
Pretty good workout today. Just my moderate bench day, so I don't go in expecting PRs. Hadn't eaten much, so I'm happy that the weight didn't feel heavy at all, as it usually does if I haven't eaten. Was a little tired before the gym, so I can't wait until Monday when I'm well rested and have eaten a lot. Triceps were feeling it after this workout so thats good. I'm starting to think I wasn't really hitting them before and that could have affected my benching so hopefully this will sort it out. I'll probably get to the gym tomorrow to get in some cardio and I might squat on Sunday.

gatorman2k6
03-22-2009, 05:49 PM
3/22/09- Squats/Hips

Squats
barx10
95x8
135x5
185x5
145x5
145x5

Ultra-wide Sumo Pulls
135x5
135x5
135x5

Stationary Bike-25 min

Notes:
Well, once again the squats sucked. I feel that I tried to progress too fast in squats and my form has suffered. I'm going to go back to 155lbs (10lbs more than today) and get back on track for my 3x5. This time I won't jump ahead and I will just progress 10lbs each week (hopefully for a while). After squats sucked, I decided that to strengthen my hips/groin, I would start doing some sumo pulls because I suck at them. It seemed to really stretch out my groin and hopefully it will strengthen it which should carry over to my conventional pulls. I just focused on really widening my stance and really opening up my hips. These will def. stay in the routine.

At least I get to bench tomorrow. Now it's time to eat a lot and take a contrast shower.

slashkills
03-22-2009, 06:11 PM
Contrast showers suck! i tried the other day and i couldnt do it. Way to cold!

gatorman2k6
03-22-2009, 11:03 PM
Contrast showers suck! i tried the other day and i couldnt do it. Way to cold!

It isn't as bad after the first time. I don't do it as extreme as others but it is def hot and cold in there. Helps out a lot though.

gatorman2k6
03-23-2009, 07:09 PM
3/23/09- Heavy Bench

Flat Bench
barx10
95x8
135x5
155x3
195x2
195x2

Dumbbell Press
1x30x40lbs

Lat Pulldown- curl grip
2x10x120lbs

Pushdowns
2x10x72.5lbs

Seated Rear Delt
2x10x95lbs

Curls
2x10

Hanging Leg Raises
3x10

Notes:
Awesome workout today! I kept my form as strict as possible on bench and 195 went up easy. Looking forward to 205 next week. The 30 rep DB press was tougher than I thought. My forearms were shot and my wrists were too. Everything else was the same weight as Friday, so I'm going to up the weight on Friday. Wednesday will be deficit deads again and this time I'll be going for a 1RM. I'm going to man up and try to get 345 this time which would be a 10lbs PR for any sort of deadlift for me. I can't wait. Now it's time for school work and a brutal contrast shower.

BTW, I don't think I'll be squatting/pulling on Sundays anymore as I feel it will limit my gains on Mondays. I might go back to it, but as long as I'm trying to boost my bench, I don't really see a point for it as long as I pull/squat on Wednesdays.

gatorman2k6
03-24-2009, 01:09 PM
Feel pretty good today, the contrast shower probably helped that. I also got to sleep in more than usual because of classes getting canceled. I will be going to the gym later on to get in some steady state cardio. I'm going to make sure it's nothing crazy though since tomorrow is a big deadlift day. I can't wait until tomorrow, should be a good day.

slashkills
03-24-2009, 03:02 PM
Good luck tomorrow! Workouts are looking good. one day a week for squat/pulling sounds fine.

gatorman2k6
03-24-2009, 07:44 PM
Yeah, I'm finally motivated to bench now. I'm also really happy with my progress on deadlifts. Tomorrow will either match or exceed my PR for all deadlifts, and this will be accomplished with deficit deads. I'm really looking forward to it. Thankfully my knee isn't really bothering me, but I had a feeling that squatting 2x a week would end up hurting me. I do feel that I will end my lower workouts with some sumo pulls, because they really stretch my groin and I feel that in the long run they will really help my conventional pulls.

On a side note.....

3/24/09- Cardio

Stationary Bike- 32min

gatorman2k6
03-25-2009, 07:40 PM
3/25/09- Lower/Light Bench

Light Bench
barx10
95x8
135x5
160x3
160x3
160x3

Deficit Deadlifts
145x8
195x5
245x3
295x1
345x1 PR

Squats
barx10
135x5
155x5
155x5
155x5

Ultra-wide sumo pulls
135x5

Hyperextensions
BWx15
2x10x40lbs
BWx15

Light Pushdowns
20x42.5lbs

Cardio
Stationary Bike-10min

Stretching

Notes:
Awesome workout!!! I was only planning on going for 335x1 on the deficit pulls, but I really wanted 345lbs as that would be a 6th 25lbs plate on each side and a 10lbs PR over my normal deadlifts. I knew it would be tough but even without my chalk lotion, I fought through it with no hitching and got it. I feel amazing because of it. Benching was light and felt that way which is a good thing. Squats weren't painful at all and I think I am back on track at progressing them. I did the one set of ultra-wide pulls mainly to stretch out my hips/groin and it seems to have worked. All my stretching focused on that area too, and I will ice my knee tonight after my contrast shower just as a precautionary measure to make sure it isn't sore tomorrow. I'm just so happy I got it, because it shows me that all my hard work is paying off.

slashkills
03-25-2009, 07:57 PM
Great PR man! Keep it up! Have you had a knee injury in the past? i though it was a groin injury?

gatorman2k6
03-25-2009, 08:18 PM
Great PR man! Keep it up! Have you had a knee injury in the past? i though it was a groin injury?

Thanks man, I'm trying to just keep my progression going.

Both actually, when I saw the doctor in October, he said it was a pulled groin and loose cartilage under my right knee cap. He gave me medicine for the knee and said the groin has to heal itself and could take over 6 months. I stopped pulling and squatting for probably 2 months and came back nice and easy (just started squatting the last month or so) and it seems to have been a good idea as I have come back stronger than before. At the end of August on a 5x5 variation, my top set was 250x5 on deadlifts and now I've pulled 295x5 multiple times. I just monitor my knee and groin a lot more now and really try to stretch and take care of them.

slashkills
03-25-2009, 08:20 PM
Sounds like a good idea

gatorman2k6
03-26-2009, 01:16 PM
Really sore today, but I'm liking it. I'm just on a high from the deadlifts. I'll be doing some light cardio tonight and taking another contrast shower to fix the soreness and tomorrow I should be good to hit up some moderate benching. 2x3 with 185lbs tomorrow, should be easy.

gatorman2k6
03-26-2009, 08:59 PM
3/26/09-Cardio

Stationary Bike-37min

Notes:
Nothing special, just warming up my legs to get rid of some soreness. Moderate bench tomorrow.

gatorman2k6
03-27-2009, 04:53 PM
3/27/09- Moderate Bench

Flat Bench
barx12
95x8
135x5
155x3
185x3
185x3
135x10

Skull Crushers
2x10x60lbs

Pushdowns
2x10x72.5lbs

Lat Pulldown-curl grip
2x10x120lbs

Curls
2x10

Leg Raises
4x10

Stationary Bike-32min

Notes:
Pretty good workout today. Just my moderate bench day so it wasn't tough and I really focused on keeping my form nice and strict without lifting my butt off the bench. Everything else was the same as last week. I won't squat on Sunday as I had said before and I'm going to see if that gives me some more energy and rest for Monday's heavy workout. I'm looking forward to 205. I will also be starting snatch-grip deads next week to really work my grip. Might get some cardio in this weekend.

gatorman2k6
03-30-2009, 09:33 PM
3/30/09- Heavy Bench

Flat Bench
barx10
95x8
135x5
165x3
205x2
205x1
155x10

Dumbbell Press
1x20x40 lbs

Lat Pulldown-curl grip
2x10x120lbs

Pushdowns
2x10x80 lbs PR

Seated Rear Delt
2x10x100lbs

Curls
2x10

Hanging Leg Raises
4x10

Notes:
Well, I didn't hit the reps I wanted so I'm thinking this routine was too much. I hate switching up too often, but I'm going to start up 5/3/1 soon.

slashkills
03-31-2009, 06:22 AM
How many weeks of this routine do you have left, 1-2? I would just finish it out and see. Congrats on the PR.

gatorman2k6
03-31-2009, 07:16 AM
How many weeks of this routine do you have left, 1-2? I would just finish it out and see. Congrats on the PR.

I have 2 more weeks left. I think I am going to stick it out, but I might adjust the weights a little. I was going to start 5/3/1 but I realized that my deadlift hasn't stalled yet, and I want to max in 3 weeks, so I will just start after that. Thanks.

gatorman2k6
03-31-2009, 07:56 PM
3/31/09-Cardio

Stationary Bike-20min

Notes:
Just went in to get the legs moving, since they were a little sore. Deadlifts tomorrow.

gatorman2k6
04-01-2009, 09:43 PM
4/1/09- Lower

Deadlifts
135x8
225x5
275x1
315x5 PR
315x1 *held for about 10 sec

Sumo pulls
2x5x135

Squats
barx10
135x5
165x5
165x5
165x5

Hyperextensions
2x15xBW

Notes:
As you can see, I didn't do my light benching today because all the benches were being used and I wanted to jump straight into deadlifts. Previously, I had only done 315x3 so this was a great workout. I'm feeling very confident in 355-365 for a 1RM in 2 weeks. I was going to see how many reps I could get on the second set, but I was spent, so I decided to just hold it to work my grip. The sumo pulls were nice and light and just used to stretch out my hip/groin. Surprisingly, the squats were pretty easy so I feel that this new plan of just squatting once a week is fine. I'm also starting to think that I didn't warm up enough on those Sundays because I shouldn't be able to squat more after heavy deadlifts. I'll stick to the plan and do my moderate bench with adjusted weights on Friday. Overall, I'm happy with today's workout.

slashkills
04-02-2009, 05:59 AM
Awesome PR!

gatorman2k6
04-02-2009, 08:49 AM
Awesome PR!

Thanks man! I'm just trucking along on my way to that 365lbs deadlift.

slashkills
04-02-2009, 03:41 PM
Ill race you to it.

gatorman2k6
04-02-2009, 04:18 PM
Ill race you to it.

Where are you at now?

slashkills
04-02-2009, 04:46 PM
305lbs, not to far behind i dont think.

Edit: just realised that was x5 reps. lol, I think youve already got me beat.

gatorman2k6
04-02-2009, 10:02 PM
Yeah, I got 345 on deficits last week and in 2 weeks will be going for my regular 1RM. That's when I'm hoping for 365lbs. Keep up the good work and you'll get there before you know it.

BTW, does anyone know how to change the title of my entire thread? I've seen it done before but I'm not sure how to do it.

gatorman2k6
04-03-2009, 04:06 PM
4/3/09- Moderate Bench

Flat Bench
barx12
barx12
135x5
155x3
185x3
195x2
155x8
155x6

Skull Crushers
2x10x60lbs

Pushdowns
2x10x80lbs

Lat Pulldown-curl grip
2x10x120lbs
2x10x100lbs <--1 set wide grip, 1 set narrow grip

Curls
2x10

Light Pushdowns
2x20x42.5lbs

Notes:
Once again, I just can't get this benching figured out. I am keeping stricter form without lifting my butt up so that may be why I am not lifting as much. I was supposed to get 2x3x195 today but knew I wouldn't which is why I did one set of 185 and 1 set of 195. On Monday I'm supposed to do 2x2x215 but after not getting 205, I'm not sure what I will do. Either way, I'm going to really push myself and try to make some gain out of this program, even if it is just getting my form better before I start 5/3/1.

gatorman2k6
04-04-2009, 01:45 AM
4/3/09- Cardio

Stationary Bike-20min

Notes:
Went in to the gym a few hours later and did some light cardio. Hopefully I'll get in tomorrow and do some more. Sunday I won't do anything but eat/sleep and see if I can get this bench thing figured out on Monday. I'm starting to think it has to do with my tighter form now and I'm lifting less because I no longer lift my butt up off the bench. I'm discouraged by the numbers now, but in the long run it will be better.

slashkills
04-04-2009, 07:49 AM
Thats good that your getting that fixed. Im sure your numbers will shoot up soon. Keep up the good work bro!

gatorman2k6
04-04-2009, 10:10 AM
Thanks. That's what I realized and I just need to remember that it's not a sprint, it's a marathon.

gatorman2k6
04-04-2009, 03:38 PM
4/4/09- Cardio

Stationary Bike-35min

Notes:
Glad I got in and did some cardio today. I'm hoping to rest up now over the weekend, because this past week I didn't have a single good night of sleep which is why I think it is taking me longer to recover from deadlifts. I'm going to try and get some rest so that I can keep up my lifting. I hate going into a workout already tired.

gatorman2k6
04-05-2009, 06:09 PM
4/5/09- Cardio

Stationary Bike-30min

gatorman2k6
04-05-2009, 11:36 PM
Just bought the 5/3/1 manual and so far it is awesome. I can't wait to start this.

gatorman2k6
04-06-2009, 10:40 PM
4/6/09- Bench 1

Bench(Training Max=205)
barx10
95x5
115x5
135x5
155x5
175x8 PR

DB Bench
4x8x55lbs

Kroc Rows
55x10
55x10
55x20 PR

Curls
2x10x70

Cardio
Stationary Bike-20min

Notes:
Well I decided to buy the manual and start doing it because there is no better time than now. I'm glad I decided on this and I plan on sticking with this for awhile. It is so simple and the workouts are more enjoyable. For the first cycle, I will be using 205 as my max for bench and 120 as my max for seated press. I'm going to finish out my last 2 deadlift workouts as I have been and then I will take a week off and start my second cycle using deadlifts too. I will continue to do squats after deadlifts, but I will be using 5/3/1 with them with a training max of 195 for my first cycle. On a seperate note, Kroc Rows are tougher than I had thought.

gatorman2k6
04-07-2009, 10:21 AM
So just to make it easier for me to remember, here are my training maxes for my first cycle of 5/3/1:

Bench-205
Squat-195 (conservative)
Seated Press-125 (very conservative)
Deadlifts-I will continue doing what I'm doing for the next 2 workouts and then start using 5/3/1

And here is how my days will look(until I start using 5/3/1 for deadlift):

Mon-Bench
Wed-DL/Squat
Fri-Seated Press

slashkills
04-07-2009, 10:30 AM
Looks like a good plan. Good Luck.

gatorman2k6
04-07-2009, 08:08 PM
4/7/09- Cardio

Stationary Bike-30 min

Notes:
Nothing special today, just went in to get the legs moving. Tomorrow I have deadlifts and squats, using 5/3/1 for the squats. I'm looking forward to tomorrow. I'm shooting for 335x3 on deadlifts.

gatorman2k6
04-08-2009, 08:05 PM
4/8/09- DL/Squat

Deadlifts
135x5
225x5
275x3
335x3 PR
335x1 *held at top for 10 sec*

Ultra-wide sumo
135x5
135x5

Squats 5/3/1
barx10
125x5
145x5
165x8 PR

Hyperextensions
3x10x40lbs

Hanging Leg Raises
2x20

Stationary Bike-30min

Notes:
Great workout! I'm happy that I got 335x5 because that was my max at the end of January and now I got it for 3. Next week I will go for 365x1, then take a week off, and then start 5/3/1 with deadlifts. The squats felt nice today too, no pain in my groin or knee. Once I start 5/3/1 for deadlifts and move squats to their own day, I will start adding weight to sumos, but for right now, they are just used for stretching my hips. Seated OH press on Friday, just trying to think of the accessory right now. I'm thinking about dips and something else.

Dingus
04-08-2009, 08:18 PM
Awesome job on the PR's. If I were you, maybe after next week start squatting before you deadlift. Since your deadlift is much better than your squat giving priority to your squat would help you out.

gatorman2k6
04-08-2009, 08:56 PM
Awesome job on the PR's. If I were you, maybe after next week start squatting before you deadlift. Since your deadlift is much better than your squat giving priority to your squat would help you out.

Thanks for checking in man. Yeah, I haven't squatted that long due to a knee/groin injury, but I am trying to bring them up steadily which is why I am doing 5/3/1 with them. After this cycle, I am giving them their own day like the program suggests so that should help.

gatorman2k6
04-09-2009, 11:23 PM
4/9/09- Cardio

Stationary Bike-25min

10min stretching

gatorman2k6
04-10-2009, 02:08 PM
4/10/09- Seated Press

Seated Press
barx10
barx10
85x5 *misloaded, supposed to be 80*
95x5
105x10 PR

Seated DB Press
5x10x40lbs

Dips
BWx10
BWx10
BWx5
BWx5
*10 min break*
BWx10
BWx5
BWx5

Shrugs
135x10
225x10
225x20 PR <--straps
315x10 PR <--straps

Curls
2x10x70lbs

Decline Sit-ups
3x15

Notes:
Great workout today. I was conservative with my max for OH press since I don't want it to stall and I don't mind it taking a while to increase. I'm just trying to work towards repping 135lbs. The DB press was pretty tiring but I'm hoping they help in the long run. I realize that I suck at dips though. I was determined to get 50 reps, which would explain why I have random sets. I also hadn't done shrugs in a while, but I felt like adding them to change things up. I'm not using them to work my grip though which is why I used straps on my heavier sets since my grip started to slip(I have really sweaty hands) on the first set of 225. Overall, I'm happy and looking forward to benching on Monday.

gatorman2k6
04-11-2009, 12:31 PM
The gym is closed for Easter weekend, so no cardio this weekend. I am extremely sore however, since I hadn't done shrugs or dips in a while. It is also the first time I had ever done seated press and seated DB press in the same workout. Overall, I really liked my first week of 5/3/1 and am looking forward to this next workout. I had heard the 5 week was the toughest, but we will see. I'm going to be sticking to this routine for a long time.

gatorman2k6
04-13-2009, 07:31 PM
4/13/09- Bench

Flat Bench
barx10
95x5
145x3
165x3
185x6 PR

Flat DB Press
4x8x60lbs

Kroc Rows
10x65lbs
10x65lbs
20x65lbs PR

Curls
2x10x70lbs

Hanging Leg Raises
3x20

Notes:
Great workout. The benching felt nice and strong for once. I was a little surprised I got 6 reps but I'm happy. I wish I had gone with the 65s for DB Press but I'll do that next week. Once again, the Kroc rows killed me. I'm glad I added these into my workout. Everything felt strong today and I am looking forward to deadlifting and squatting on Wednesday. I know it's early, but I am really liking this 5/3/1.

slashkills
04-14-2009, 06:05 AM
Those are some awesome PRs man! keep it up!

gatorman2k6
04-14-2009, 11:14 AM
Those are some awesome PRs man! keep it up!

Thanks! Since this is my first cycle on 5/3/1, I'm not positive these are all PRs because I have done heavier weights but I have never maxed out reps on these weights which is why I am putting them as PRs. I'm looking forward to deadlifts and squats tomorrow.

gatorman2k6
04-14-2009, 08:03 PM
4/14/09- Cardio

Stationary Bike-35min (10 HIIT 20sec sprint, 40 sec slower)

Notes:
I hadn't done HIIT in a while so it tired me out pretty fast. I got some stretching in afterwards, so I feel that I am ready for tomorrow's deadlifting and squatting. I can't wait to see what I hit on deadlifts.

gatorman2k6
04-15-2009, 07:15 PM
4/15/09- DL/Squat

Deadlifts
135x5
225x5
275x1
315x1
365x1 PR
385x0

Squats (5/3/1)
135x3
155x3
175x9 PR

Ultra-wide sumo deadlifts
225x3
225x3
225x2

Hyperextensions
BWx10
+40x10x3

Decline sit-ups
3x15

Notes:
Well, I got the weight I wanted. I'm really happy with 365lbs but it went up pretty easy. I wish I had tried 375lbs instead of 385, but I got greedy and didn't want to just add a 5 to each side. Now, I'll take a week off and start up 5/3/1 with deads, since I won't use the deload week for my first cycle. Surprisingly, squats felt nice and light seeing as how I got 155x8 last week and 175x9 this week. I'm already liking 5/3/1 for squats and I think it will really help bring up my numbers. I've been experimenting with sumos, to really hit my hips, but I noticed that I do more of a sumo stiff leg deadlift, I don't really sit back into it. I'll probably drop the weight next week and focus on form so that I can start going heavier on them. Overall, I'm really happy with how my deadlift has progressed since hurting my knee/groin in August. I've been back pulling since November and my max in August(pre-injury) was 275lbs, and 8 months later I hit 365lbs. I'll be doing seated press on Friday at home.

slashkills
04-15-2009, 07:38 PM
Thats awesome! How did you change the title of the thread?

gatorman2k6
04-15-2009, 08:39 PM
Thats awesome! How did you change the title of the thread?

I asked Travis to change it for me.

jbrin0tk
04-15-2009, 10:57 PM
Really awesome progress you are making, particularly with your deadlifts. Keep working hard, man.

gatorman2k6
04-15-2009, 11:17 PM
Really awesome progress you are making, particularly with your deadlifts. Keep working hard, man.

Thanks! I'm not pulling next week, but then will start up again, but this time using 5/3/1. I can't wait to see where it takes me. If you have any suggestions or advice, let me know as I am trying to learn as much as possible.

gatorman2k6
04-16-2009, 10:04 AM
Well, I'm pretty sore today, but I'm going to try and do some cardio tonight to get the blood moving. Tomorrow I'll drive home and get my workout in while I am there. Still happy with the deadlift PR. By the way, the 385 stalled just below my knees, so I need to start doing block pulls, but on 5/3/1, I'm not sure if I can include them. I'll reread the manual and see.

slashkills
04-16-2009, 10:55 AM
Im not really familiar with 5/3/1 yet but i think you could just replace the deads with block pulls or use them as an accessory exercise.

gatorman2k6
04-16-2009, 10:58 AM
I think I am going to use them as accessory until the deadlifts get heavier.

gatorman2k6
04-17-2009, 07:29 PM
4/17/09- Seated Press

Seated Press
barx10
85x3
100x3
115x8 PR

Seated DB Press
5x10x40lbs

*spotted friend while he was benching (10min)*

Dips
BWx15
BWx12
BWx10
BWx11
BWx2 (just wanted 50 reps)

Shrugs
135x10
225x8
315x10 <--straps
225x20 <--straps

Curls
60x10
80x5x3 sets
70x10

Decline Sit-ups
25,15,10

Notes:
Pretty good workout today. Went out last night, so I was a bit sluggish. Overall, I'm pretty happy with my workout.

slashkills
04-17-2009, 10:29 PM
Still looking good. How to those straps feel? There was a thread recently in powerlifting about how they put alot of pressure on your wrist and hand. I believe one person said he broke something in his hand using the ones with hooks. Just thought id let you know.

gatorman2k6
04-18-2009, 01:28 AM
Still looking good. How to those straps feel? There was a thread recently in powerlifting about how they put alot of pressure on your wrist and hand. I believe one person said he broke something in his hand using the ones with hooks. Just thought id let you know.

The straps feel fine, I don't use them ever except for the 2 sets of shrugs. I'm not too worried about breaking something, considering I have broken my wrist before. I'd be more worried breaking something while doing close-grip bench, since my wrists tend to turn back. I appreciate the heads up though. I just plan on riding this 5/3/1 for a while. Nothing has felt heavy and it feels good to rep out weights instead of shooting for a weight. Now I shoot for reps.

gatorman2k6
04-18-2009, 12:36 PM
I feel pretty good today, I might go get some cardio in but we'll see.

gatorman2k6
04-19-2009, 04:31 PM
No cardio this weekend. I've just been taking it easy. Looking forward to benching tomorrow.

gatorman2k6
04-20-2009, 08:55 PM
4/20/09- Bench

Flat Bench
barx10
95x5
135x3
155x5
175x3
195x4 PR

DB Bench
4x8x65lbs PR

Kroc Rows
10x65lbs
10x65lbs
25x65lbs PR

Curls
8x80lbs
5x80lbs
10x60lbs

Decline Sit-ups
3x20

Hanging Leg Raises
3x20

Stationary Bike-15min

Notes:
Solid workout. I'm counting 195x4 as a PR because I the only other time I got 5 reps, I didn't have nearly as much volume before hand. I was happy I got 4 considering my bench hasn't felt strong in a while. I'm happy I got 4x8 with 65s also since I was pretty tired from benching. The Kroc rows killed me again. 25 reps was tough. Everything else felt nice and I plan on running 5/3/1 as long as possible. Squats on Wednesday and no pulling unfortunately since I am taking a week off before starting 5/3/1 with them. Overall, I'm pretty happy.

T o m m Y
04-20-2009, 09:28 PM
nice pr's dude

gatorman2k6
04-20-2009, 10:05 PM
nice pr's dude

Thanks man!

slashkills
04-21-2009, 06:18 AM
good stuff man! keep it up!

Kong
04-21-2009, 06:36 AM
Lookin good pal

gatorman2k6
04-21-2009, 07:36 AM
Thanks guys. By the way, I will not be taking the deload, as I don't feel beat up from this cycle at all. I might start taking it at the end of the next cycle but I will see how I feel.

Keith
04-21-2009, 01:03 PM
:hello:



Thanks guys. By the way, I will not be taking the deload, as I don't feel beat up from this cycle at all. I might start taking it at the end of the next cycle but I will see how I feel.

Good call. I did the same. I probably won't take a deload until I'm hitting the targeted number of reps for the last set or 1 above. Your numbers and stats are pretty similar to mine so it'll be good for you to follow along with my journal. 5/3/1 really is becoming big here at WBB! Keep at it, big guy. I'll be following along.

gatorman2k6
04-21-2009, 01:07 PM
:hello:




Good call. I did the same. I probably won't take a deload until I'm hitting the targeted number of reps for the last set or 1 above. Your numbers and stats are pretty similar to mine so it'll be good for you to follow along with my journal. 5/3/1 really is becoming big here at WBB! Keep at it, big guy. I'll be following along.

Thanks man! Glad to have you in here. Yeah, I had been following your journal for a little while and started to notice how similar our bench workouts were. Granted, I took some ideas from yours, but I couldn't believe how close our numbers were. Your numbers should keep pushing me to get that extra rep. I'll be continuing to follow yours as well.

gatorman2k6
04-21-2009, 09:34 PM
4/21/09- Cardio

Stationary Bike-35min (12min HIIT)

Notes:
I'll be doing a deload for deadlifts tomorrow and doing wave 3 of squats as well. I'm looking forward to seeing how many reps I can knock out, after not getting beat up from deadlifts.

gatorman2k6
04-22-2009, 12:43 PM
Wasn't sure if I was going to squat or not tonight as the knee has been hurting in the mornings. It feels fine now though and I am looking forward to tonight's workout.

Keith
04-22-2009, 01:41 PM
Do you have any knee sleeves? I used to get some knee pain/discomfort when I squatted so I just recently picked up the APT knee sleeves from elitefts.

gatorman2k6
04-22-2009, 01:50 PM
Do you have any knee sleeves? I used to get some knee pain/discomfort when I squatted so I just recently picked up the APT knee sleeves from elitefts.

I have a cheap Valeo knee sleeve that I will wear when I squat and deadlift. I have noticed that it helps, so I might look for a better one over the summer. Actually, after I started wearing it again, I haven't really noticed any pain the day after, so it must be helping.

gatorman2k6
04-22-2009, 07:45 PM
4/22/09- Squat

SLDL
3x5x135lbs

Squats
barx10
145x5
165x3
185x10 PR

Ultra-wide Sumo Pulls
3x5x135lbs

Hyperextensions
4x10x40lbs

Hanging Leg Raises
3x20

Notes:
Squats without heavy deadlifts are a lot easier. I got 175x9 last week and I got 185x10 this week. I'm glad I am giving squats their own day for my next cycle. The felt very nice. Everything was the same, I went with 135 on the sumo pulls to really focus on getting my hips down and on the SLDL I just wanted to warm-up. Seated Press on Friday and then Cycle 2 starts. I'm going to go Mon-bench, wed-deadlift, fri-oh press, and sat-squat.

Keith
04-22-2009, 11:23 PM
Congrats on the PR, bud. Squats definitely need their own day! You'll thank yourself for that change.