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teeroy
02-11-2009, 07:58 PM
Been lifting for a couple of months now. Got SS for xmas and have been working on my form especially on squat. I really only started increasing the weight on squats a few weeks ago because I worked on form for a month.

My routine that I've settled on is below. It is a slightly modified SS routine for a couple of reasons.

1) I just haven't gotten the hang of hang cleans. Mainly because of my lack of flexibility and ability to land the bar on my traps. I'm still practicing them though and hope to incorporate them once I feel comfortable with them. I don't have bumper plates at home and the gym I work out at on the road doesn't either.

2) I travel pretty much on a weekly basis for work. That means a plane flight Monday morning and a plane flight back home Thursday evening. So Thursday's have to be a rest day because I'm on the plane and I'm so dogged tired after getting up to early and travelling on Monday's that I don't want to lift on those days.

Because of my travel I've settled on a 3 day a week lift schedule. I do cardio or HIIT on 3 of the other days. The only anomoly is the single OHP press on Wednesdays because I want to do that lift 2 days a week.

I've also included a few assistance exercises to improve my tricep strength and I really want to get to where I can do pull-ups. Biggest help there will be weight loss, though.

My current routine is below. Of course, any feedback/criticism is welcome. I'm always looking to improve. Hopefully my darn numbers improve quickly their so low...

Sunday
Squat
OHP
Dead lift
Lat Pulldown
Jumping Pull-Ups

Monday
Rest (optionally steady state cardio, no HIIT)

Tuesday
Squat
Bench
BOR
Assisted dip machine (if at gym)
Dumbbell Incline

Wednesday
OHP
Grip Work
Cardio/HIIT

Thursday
Rest

Friday
Squat
Bench
BOR
Skull Crushers

Saturday
Cardio/HIIT

teeroy
02-11-2009, 08:00 PM
2/11/2009

Typically would only OHP on this day but because of just getting back on vacation and not lifting for nearly two weeks want to get some extra squatting in so just doing a short 3x3 using my 5x5 weight from 2 days ago (which was the first workout after vacation).

Warmup
Jumping Jacks
Sit ups
Rotator cuff band work


Squat
Bar x 8
110 x 5
160 x 1

170 x 3
170 x 3
170 x 3
180 x 3, threw this in, felt good, 170's felt good

Shoulder press (strict)

Bar x 5
110 x 1

120 x 5
120 x 5
120 x 5
120 x 4
120 x 4

Cardio
Run/walk intervals, 1:30 intervals for 15 minutes

teeroy
02-13-2009, 02:29 PM
2/13/2009

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
110 x 5
160 x 2

185 x 5
185 x 5
185 x 5

Bench

Bar x 10
110 x 5
160 x 2

180 x 5
180 x 5
180 x 5

Upward path is wavy on the last 2 or 3 reps of each set. Need to figure out how to correct this

BOR
Bar x 10
110 x 5
130 x 2

170 x 5
170 x 5
170 x 5

Skull Crushers
20 x 10
20 x 10
25 x 5

Jumping pull-ups
2 x 20

Stretch

teeroy
02-14-2009, 05:07 PM
walk one hour

teeroy
02-15-2009, 02:43 PM
Squats felt good again today. Taking the time off to do form work seems to have paid off. I can do most of the movement now w/out thinking about it too much. Still have to work on lifting from heels (practicing keeping toes off the ground) and keeping my knees in. Especially the right knee. The right knee wants to come in, the left knee is doing good. Hope to be at 250lb in a month - that's 5lbs a week.

Warmup
Rotator cuff band work, Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
110 x 5
160 x 2

190 x 5
190 x 5
190 x 5

OHP
Bar x 8
110 x 2

125 x 3
125 x 3
125 x 3

110 x 7 (extra volume since I could only do 3 @ 125)

DL
110 x 5
200 x 3
250 x 2

295 x 5


Tough one. Almost dropped the last one due to grip. May need to use straps next time. Can probably go up 10 lbs with straps. Need to do grip work. Wednesday is probably a good day.

Lat Pulldown Narrow Grip
145 x 5
145 x 5
145 x 5

Jumping Pullups
2 x 20

Stretch

teeroy
02-17-2009, 03:21 PM
2/17/2009

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
110 x 5
160 x 2

195 x 5
195 x 5
195 x 5

Narrowed up the feet just a tad and it seemed to help with the right knee waving in so much

Bench

Bar x 10
110 x 5
160 x 2

185 x 4
185 x 3
185 x 3

160 x 8

Moved hand position out a tad. Couldn't go to ring finder because my rack is too narrow.
BOR
110 x 5
130 x 2

175 x 5
175 x 5
175 x 5


Stretch

teeroy
02-18-2009, 02:15 PM
2/18/2009

Warmup
Rotator cuff band work, Jumping jacks and situps 3 sets

OHP
Bar x 8
110 x 2

125 x 4
125 x 4
125 x 4

Rack Grip Pull and Hold

250 x 15 sec double overhand
270 x 10 sec double overnand
275 x 8 sec double overhand
295 x 6 sec alt grip
295 x 4 sec alt grip switched, damn right hand!!!!!

Plate work, 10+5 and 10+10

270 x 7 sec double overhand


Cardio
15 min run/walk intervals, 1:30min intervals

teeroy
02-20-2009, 02:46 PM
Felt a little off today. Family has been sick all weak and I'm very short of breath today so I may have caught it a little. Although, I'm probably just using that as an excuse because my bench is so ****in weak!!! Was really hoping to hit 5 on all 3 sets today. Missed the 5th rep on the second set which was sort of scary because I don't have a power rack. I really need a power rack. Hopefully I can hit all 3 sets on Tuesday.

2/20/2009

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
110 x 5
160 x 2

200 x 5
200 x 5
200 x 5

Bench

Bar x 10
110 x 5
160 x 2

185 x 5
185 x 4, missed 5th rep, killed my arms for the next set
185 x 3

160 x 8 (extra volume)

BOR
110 x 5
160 x 2

180 x 5
180 x 5
180 x 5

Skull Crushers
25 x 7
25 x 7
25 x 7

Jumping pull-ups
2 x 20

Stretch

teeroy
02-22-2009, 12:13 PM
2/22/2009

Still not feeling well with this sinus virus thing, but worked out anyways. Glad I did. Got through 300 on DL working sets.

Warmup
Rotator cuff band work, Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
110 x 5
160 x 2

205 x 5
205 x 5
205 x 5

OHP
Bar x 8
110 x 2

75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

DE type work. Shoulders and arms feeling fatigued so wanted a deload type day so they can recover more for Tuesday bench day.

DL
110 x 5
200 x 3
250 x 2

305 x 5 :strong:

Stretch

teeroy
02-24-2009, 09:50 PM
2/24/2009

Played basketball at lunch for 1.5 hours. We played 5 games but had 12 people so I rested one. I was suckin' air at the end big time. Hope to play every week on Tuesday's. Might even play on Thursday's.

Thought the b-ball would affect my workout tonight but it seemed to have the opposite affect. Surprising. Happy on the bench, get to move up to 190.

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
135 x 3
165 x 2
185 x 1

210 x 5
210 x 5
210 x 5

Bench

Bar x 10
115 x 5
165 x 2

185 x 5
185 x 5
185 x 5

BOR
115 x 5
165 x 2

185 x 5
185 x 5
185 x 5

Tricep push down (rope)
40 x 8
50 x 8

70 x 5
70 x 5
70 x 5

Stretch

teeroy
02-26-2009, 10:39 AM
Played basketball for an hour and a half again today. Am going to try to do this two days a week for the next two months while on this project to burn some inches off of my stomach.

teeroy
02-27-2009, 03:07 PM
2/27/2009

The above weights have been incorrect. I weighed my bar at home today and realized it is 33lbs not 20lbs so I've been actually lifting 10lbs heavier than what has been logged above. Not going to go fix the above logs, just noting it here.

Not overly happy with the workout today. Squats were tough. Bench was tough. Didn't get much sleep last night and have been fighting this head cold virus thing so hopefully it’s the combination of those.

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
120 x 5
170 x 2
190 x 2
210 x 1

225 x 5
225 x 5
225 x 5

Bench

Bar x 10
120 x 5
170 x 2

195 x 5
195 x 3
195 x 3

170 x 8
170 x 7

BOR
120 x 5
170 x 2

190 x 5
190 x 5
190 x 5

170 x 5

Skull Crushers
25 x 7
25 x 7
25 x 7

Jumping pull-ups
2 x 20

Stretch

teeroy
03-01-2009, 03:09 PM
3/1/2009

Still not feeling well with this sinus virus thing, but worked out anyways. Its killing me, I've had this thing for over a week now. Argh!!!

Nevertheless, I went for a DL max effort. Never maxed before on DL and actually after squatting and OHP I was loosened up and feeling a lot better. So I hit 370 on DL. Woohoo!!! It came up easy but I struggled on the last 1/4 of the lift. Focused on squeezing the glutes and humping the bar, but boy was it hard. Am thinking of doing rack lifts on Wednesday to help with the lockout.

Form is starting to break down on squats. Am thinking of sticking around this weight for a week or two to get the form back in order at this weight and then start to increase again. I don't know, we'll see how I feel on Tuesday.

Warmup
Rotator cuff band work, Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
120 x 5
170 x 2
190 x 2
210 x 2

230 x 5
230 x 5
230 x 5

OHP
Bar x 8
110 x 2

125 x 4
125 x 4
125 x 4

110 x 5

DL
110 x 5
210 x 3
260 x 2
280 x 1

320 x 5
350 x 1
370 x 1 PR!

Lat Pulldown Narrow Grip
150 x 5
150 x 5
150 x 5

Stretch

teeroy
03-15-2009, 01:02 PM
3/15/2009

WOOHOO!!! WHAT A GREAT DAY!!! BACK TO LIFTING!!!

Pulled a muscle in my upper right torso area a couple of weeks ago and haven't lifted since. Can't tell if the pulled muscle is in my pec or my back because they both take turns hurting. Hell, for all I know it could even be in my shoulder based on how OHP felt today.

It is still not totally healed yet, but I needed to get under the bar again so I went light today and will see how it goes. Since my lat area seems to hurt the most and the pec seems to be much better I skipped all direct lat work such as rows.

Things actually felt great (except for OHP) and it was very hard to not go heavier and add more volume but I wanted to stay on the safe side. It is a great opportunity to progress back up to my previous maxes and bust through them.

As a side not for logging purposes, I still have the sinus virus thing. Can't believe I still have it. Been almost 4 weeks now or maybe more. I've been eating healthy, taking lots of vitamin C, eating fruit and vegetables but just can't seem to kick it. I think the travelling isn't helping. Actually felt pretty good Thursday of last week until I got on the plane and then felt like crap when I got home and the two days afterwards. Hopefully the plane flight tomorrow doesn't kick it back into gear. Crazy!!!

Warmup
Rotator cuff band work, Jumping jacks and situps 3 sets

Right shoulder popped a lot on the rotator cuff band work

Squat
BW x 10
Bar x 8
120 x 5
170 x 5
170 x 5
190 x 2

Bench

Bar x 10
80 x 10
120 x 5
140 x 5
170 x 5

DL
110 x 5
210 x 5
260 x 5
280 x 5
300 x 2 (no straps!!)

OHP
Bar x 10
80 x 5

This exercise really caused my pulled muscle area to hurt so stopped at 80lb

Skull Crushers
20 x 15
20 x 7
20 x 6

teeroy
03-15-2009, 02:30 PM
This is my comeback plan for my pulled muscle. I am going to deload all of my major lifts to 70% of my previous 5RM maxes and do a straight linear progression i.e. add 5lbs per session to each lift. This will take me approximately 5 weeks to get back to my previous 5RM max for each lift. The goal here is to keep progressing for a long as possible after reaching my previous 5RM maxes. After that I'm considering using the Bill Starr 5x5 program for the next cycle. I halfway expect my squat and DL to progress longer than my bench so I may start a Bill Starr cycle on bench while still doing a linear progression on squat and DL, but we'll see.

The starting weight seems real low, but according to Madcow it is best to be conservative on the starting weight so that you can increase the amount of time for which you are increasing the weight and really spring into your new PR's. So I'm going to be strict and start out with the low weights and believe in the system and hope for the best. Am really looking forward to busting through my previous PR's especially on bench.

EDIT: Cranked up the starting weight on squats and DL's because 70% seemed to set me back too far.

For this cycle I am going to change up my form for BOR. Before I believe I was using too much lift in my back to power the bar up. I was starting from the floor but I believe that I was raising my back too much. For this cycle I am going to allow a slight back raise but really focus on staying as close to 45 degrees as possible. This means that I will be at a much lighter weight than before but I'm hoping that the stricter form will isolate my lats and middle back more. I am also going to hold at the top and squeeze my lats to really work them. I think my lats may be affecting my bench so I really want to focus on form and increase my lat strength as much as possible.

For this cycle I am going to treat OHP as an assistance exercise rather than one of the major compound lifts. I feel that when treating it as a major lift before it was causing me to overtrain my shoulders. So for this cycle I am going to do OHP on bench days and lighten up the weight and stay in the 8-10 rep range with a 2 min rest between sets.

Adding in rack pulls to this cycle because my weak spot on DL's is locking out. I can come off the floor easy on my PR's but have trouble locking out. Also adding in more grip work because I need to use straps on my DL's for anything over 300lb and in a perfect world wouldn't need straps at all.

This is going to be a straight linear progression cycle using a 3X5 set/rep scheme for each major compound lift (squat, bench, BOR). 3 minute rest between sets.

Deadlifts and rackpulls will be 1x5 but with lots of warmup sets to progress to the 1x5 weight each session.

Assistance exercises will be 2 sets in the 8-10 range with 2 min rests between sets.

My list of previous 5RM maxes and new beginning weight for this next cycle are below:

Bench
Previous 5RM: 195lb
Beginning weight: 140lb

Squat (starting higher than 70% here because I know I can crank past 235)
Previous 5RM: 235lb
Beginning weight: 195lb

DL (will use 10lb jumps, starting higher than 70%)
Previous 5RM: 320lb
Beginning weight: 270 lb

BOR
Previous 5RM: 190lb
Beginning weight: 110lb (starting lower than 70% due to new stricter form)

Rack pulls below knee (never done these before so starting at 80% of 1RM DL max)
Previous DL 1RM: 370lb
Beginning weight: 300lb

My routine for my new cycle is similar to my previous routine except for switching OHP to bench days and treating it as an accessory exercise. Also adding rack pulls and grip work to Wednesdays.

Monday and Thursday are rest days because those are my travel days for work (fly to/from my customer location). Except for Thursdays I am playing basketball in the morning.

Sunday
Squat
Dead lift

Monday
Rest

Tuesday
Squat
Bench
BOR
Rope pressdowns (accessory)
Lat pulldown (narrow grip) (accessory)

Also play basketball on Tuesdays. B-ball is at lunch, lifting in the evenings

Wednesday
Rack pulls
Grip work (typically bar holds deadlift style from thigh high pins on rack, may do plate pinching as well)

Thursday
Basketball

Friday
Squat
Bench
BOR
Skull Crushers (accessory)
Jumping pullups (accessory, 20 reps x 2 sets)

Saturday
Rest

teeroy
03-17-2009, 09:40 PM
3/17/2009

Played basketball for 1.5 hours at lunch.

Reread Madcow's description of Bill Star's 5x5 and realized I had the math wrong. I should be hitting my previous numbers at week 4.

Gonna switch things up, after thinking about it, and do the actual Bill Star routine for bench, but for squat and DL just do a straight linear. Difference in this phase from what I was doing before for squat and DL is that I'm building up my 5x5 and only doing one max set at 5 reps rather than before for squat where I was doing my max weight for 3 sets.

Didn't hit my last set on bench and should have been able to easy. I think maybe because it is because I benched Sunday and didn't have enough rest. Actually, I might have been able to hit it but didn't want to push it w/out a spotter.

Did lat work today for the first time since my muscle pull. There was a little bit of pain, but not much so I'm happy that I'll be able to start working lats again. 115lb BOR was pretty easy with strict form so was happy with that.

Almost passed out on my squats because I was so freakin' tired from basketball. I think I'll definitely make Tuesdays a deload day on my squats.

Warmup
Bike 5 minutes, stretch

Squat
BW x 10
Bar x 8
135 x 5
155 x 5
165 x 5
170 x 5
175 x 5

Bench

Bar x 10
95 x 8
135 x 5
145 x 5
155 x 5
165 x 5
175 x 3

BOR

95 x 5
105 x 5
115 x 5
115 x 5

Rope Pushdowns

50 x 15
50 x 15


Lat Pulldowns

120 x 5
130 x 5
140 x 5

teeroy
03-20-2009, 01:11 PM
3/20/2009

I'm really struggling on bench. I think it is because of using this new form with elbows tucked and bringing it down to my sternum. I'm sure I'm using muscles that I wasn't using before so those need to catch up. I'll just be patient. I do notice that I REALLY feel it in my chest afterwards so I think this new form is working my chest much more. That's good.

NOTE: During this transition phase with my new form I should work on grip positioning to see what works best for me. Right now I'm going really wide with my pointer finger on the ring because that is what worked best with my old form. I should play around with positioning to see what works best with this new form.

Also, I was planning on doing Bill Star 5x5 for bench but I'm wondering if that is too much volume because my weight on the bar is so low. I wonder if a 3x5 with the weight spread out more would be better. I mean with my 5RM being at 165 based on the last couple of workouts that means I should start Bill Starr at 135. That just seems so low especially since I was doing 195 5RM before my injury. I don't know, maybe I'll just work on my new form for another week or two and then decide what to do then. UGH!

Warmup
Jumping Jacks, rotator cuff band work, situps

Squat
BW x 10
Bar x 8
120 x 5
150 x 5
160 x 5
170 x 5
180 x 5
190 x 5

Bench

Bar x 10
100 x 8
135 x 5
145 x 5
155 x 5
165 x 5
175 x 4

BOR

105 x 5
115 x 5
115 x 5
120 x 5
120 x 5

OHP

80 x 12
80 x 8

I could still feel these a bit from my injury, but just barely. But took it easy nontheless.

Jumping Pullups

BW x 20
BW x 20

teeroy
03-22-2009, 01:48 PM
3/22/2009

OK, am liking squats again. They felt very good today. Back to how I was feeling before taking a break for my injury.

Warmup
Rotator cuff band work, Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
120 x 5
170 x 5
180 x 5
190 x 5
200 x 5

DL
120 x 5
210 x 3
260 x 3
280 x 2
300 x 2

Add straps

325 x 4 (couldn't get 5, got about halfway up)

Grip (rack pull and hold)

300lb x 5s (double overhand)
300lb x 5s (double overhand)

320lb x 5s (left hand sup)
320lb x 3s (right hand sup)
320lb x 4s (right hand sup)

teeroy
03-24-2009, 10:08 PM
3/24/2009

Played basketball for 1.5 hours at lunch.

Well, f*** the ego. In light of where my bench is at with this new form I'm just going to start at 155 and increase each workout in a straight linear progression.

Did ring finger on the ring for bench. That's in two fingers from before. Will stick with this for this wave.

Warmup
Bike 5 minutes, stretch

Squat
BW x 10
Bar x 8
135 x 5
175 x 5
175 x 5
205 x 3
205 x 4

Bench

Bar x 10
95 x 8
135 x 2
155 x 5
155 x 5
155 x 5

BOR

115 x 5
115 x 5
115 x 5
125 x 5
125 x 5

Rope Pushdowns

60 x 14
60 x 9

Lat Pulldowns

140 x 5
150 x 5
160 x 5

Barbell Curls (superset with lat pulldowns)

60 x 5
60 x 5
60 x 5

teeroy
03-27-2009, 01:37 PM
3/27/2009

Good workout today. Squats felt good. Went back to low bar position. Not sure why I had gone back to high bar position. I like low bar so much more - helps keep me back and easier to stay firm.

New bench form feels good. Hopefully can progress straight through to my previous 5RM that I had in my old bench form.

May need to start progressing slower on BOR to keep good form. Can use my new fractional plates to do this.

OHP felt good today. No abnormal pain. Woohoo!!!

Warmup
Jumping Jacks, rotator cuff band work, situps

Squat
BW x 10
Bar x 8
120 x 5
150 x 2
180 x 2
205 x 5
205 x 5
205 x 5

Bench

Bar x 10
80 x 8
120 x 2
160 x 5
160 x 5
160 x 5

BOR

120 x 5
120 x 5
133 x 5
133 x 5
133 x 5

OHP

83 x 15
83 x 11

Jumping Pullups

BW x 20
BW x 20


Stretch

teeroy
03-29-2009, 12:09 PM
3/28/2009

I don't know why 210 on the squat freaked my out today. May have been fatigued from the yard work / cement work yesterday. Probably would have pushed through with it if I had a power rack, though. The rest felt good, though. Was happy with the 325lb pulls with no straps.

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
120 x 5
150 x 2
180 x 2
210 x 1

205 x 5
205 x 5
205x 5

DL
120 x 5
210 x 3
260 x 2
300 x 2
325 x 2 (no straps!!!)

Add straps

325 x 4
325 x 3

Grip (rack pull and hold)

300lb x 5s (double overhand)
300lb x 7s (double overhand)
300lb x 4s (double overhand)

300lb x 5s (right hand sup)
300lb x 6s (left hand sup)
300lb x 6s (right hand sup)

20lb hex dumbbell work

Stretch

ZenMonkey
03-29-2009, 04:59 PM
Wow dude, you have made significint progress since you began. DL and squat are looking strong too! Keep it up!

teeroy
03-29-2009, 06:36 PM
Thanks Zen. It is fun to keep progressing.

Squats are finally feeling good, almost natural. I feel like I'm staying tight, not GM'ing anymore, and my sticking point is going away. I feel like I've formed a new base here at 200lb and should be able to shoot up to 250lb really quick, and hopefully just keep on going after that.

I love deadlifting. It's my favorite lift. I stick at the top so need to work on that. My grip has been getting better which as been fun. I think I can probably hit a 1RM at 400lb in another month or two.

Now I just need to get my darn bench going. I like my new form, though, so I think dropping back and working on that will pay off. Should be healthier for my elbows and shoulders.

teeroy
03-31-2009, 09:30 PM
3/31/2009

Played basketball for 1.5 hours at lunch.

Deload squat day

Warmup
Bike 5 minutes, stretch

Squat
BW x 10
Bar x 8
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Bench

Bar x 10
95 x 8
135 x 2
165 x 5
165 x 5
165 x 5

BOR

115 x 5
135 x 5
135 x 5
135 x 5

Rope Pushdowns

60 x 12
60 x 6
50 x 8

Lat Pulldowns

150 x 5
160 x 5
170 x 5

Barbell Curls (superset with lat pulldowns)

50 x 10
50 x 10
50 x 7

teeroy
04-03-2009, 02:24 PM
4/3/2009

Warmup
Jumping Jacks, rotator cuff band work, situps

Squat
BW x 10
Bar x 8
120 x 5
170 x 2
190 x 2
213 x 5
213 x 5
213 x 5

Bench

Bar x 10
80 x 8
120 x 2
168 x 5
168 x 5
168 x 5

BOR

120 x 5
138 x 5
138 x 5
138 x 5

OHP

88 x 15
88 x 11

Jumping Pullups

BW x 20
BW x 20


Stretch

teeroy
04-05-2009, 07:32 PM
4/5/2009

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
120 x 5
170 x 2
190 x 2

218 x 5
218 x 5
218 x 5

DL
120 x 5
210 x 3
260 x 2
300 x 1

Add straps
333 x 3
333 x 3

No straps
333 x 1

Grip (rack pull and hold)

300lb x 7s (double overhand)
300lb x 4s (double overhand)
300lb x 3s (double overhand)

300lb x 8s (right hand sup)
300lb x 7s (left hand sup)
300lb x 6s (right hand sup)

20lb hex dumbbell work
Was able to hold 20lb for 25s a few times so will move up to 25lb


Stretch

teeroy
04-08-2009, 02:43 PM
4/8/2009

Off a day. Took a flight home last night so couldn't work out.

Warmup
Jumping jacks, situps

Squat

BW x 10
Bar x 8
120 x 5
170 x 2
200 x 2

220 x 5
220 x 5
220 x 5

Bench

Bar x 10
85 x 8
120 x 3
170 x 5
170 x 5
170 x 5

BOR

120 x 5
140 x 5
140 x 5
140 x 5

Superset JM, lat, and curls

JM Presses

Bar x 10
53 x 10 (thumb from smooth)
53 x 10 (half thumb from smooth)
53 x 10 (on smooth)

Like on the smooth, felt that on my triceps the most

Lat Pulldowns

170 x 3
165 x 3
160 x 5
150 x 5

My lat machine at home is old and not as smooth as the gym thus the less weight

dumbell Curls

30 x 12
30 x 8
30 x 6

teeroy
04-10-2009, 01:51 PM
4/10/2009

Warmup
Jumping Jacks, rotator cuff band work, situps

Squat
BW x 10
Bar x 8
120 x 5
170 x 2
200 x 2
223 x 5
223 x 5
223 x 5

Bench

Bar x 10
120 x 5
173 x 5
173 x 5
173 x 5

BOR

120 x 5
143 x 5
143 x 5
143 x 5

OHP

93 x 12
93 x 11

Jumping Pullups

BW x 20
BW x 20


Stretch

teeroy
04-12-2009, 10:31 AM
4/12/2009

Light squat day. Squatted heavy on wed and fri and am feeling it. Also, its Easter so had to hurry.

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
120 x 5
170 x 5
190 x 5

DL
120 x 5
210 x 3
260 x 2

Add straps
333 x 5

No straps
333 x 1

Grip (rack pull and hold)

No rack pull and holds today due to it being easter and gotta finish.

20lb hex dumbbell work



Stretch

teeroy
04-17-2009, 01:57 PM
4/17/2009

Switching up my routine a bit to work better with the travel and basketball on Tue/Thur.

Doing deads on Friday's now and bench on Sun/Wed.

Not entirely happy with my squats today. My legs are still totally fatigued from last week. Only theory I can think of is that last week I started going lower with my hips for DL's and so am incorporating my quads more and my legs are adjusting. Well, I'd rather get my form correct even if it means that in these beginning days of lifting I have to decrease the weight sometimes when making a form change.

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8
120 x 5
170 x 2
190 x 2

213 x 5
213 x 5
203 x 5

DL
120 x 5
210 x 3
260 x 2

290x5x3 no straps

Grip (rack pull and hold)

No rack pull and hold this week since I did the 290x5x3 with no straps :)


Stretch and foam roll

teeroy
04-19-2009, 03:34 PM
4/19/2009

No leg work today. My legs are still screaming bloody murder so need a rest week.

Warmup
Jumping jacks, sit ups

Bench

Bar x 10
120 x 5
150 x 2
178 x 5
178 x 5
178 x 5

BOR

120 x 5
148 x 5
148 x 5
148 x 5

OHP

98 x 10
98 x 10

Jumping Pullups

BW x 20
BW x 20


Stretch

teeroy
04-22-2009, 08:22 PM
4/22/2009

I hate benching at 24 hour fitness. The benches are about 12" off the ground and I can't get a good arch. They are also narrow and my lats hang over the side so I'm wobbly.

Warmup
Walked to gym

BOR

115 x 5
145 x 5
145 x 5
150 x 5

Bench

Bar x 10
95 x 8
135 x 2
155 x 2
175 x 3
175 x 3
175 x 3

Lat Pulldowns

150 x 12
160 x 10
160 x 10

Dumbell Curls (superset with lat pulldowns)

35 x 5
30 x 6
30 x 6

Dumbell bench

45 x 10 incline was hurting my shoulder
50 x 12 flat
50 x 12 flat

Abductor Machine

90 x 12
110 x 12
110 x 12

Rope Pushdowns

50 x 15
60 x 15
65 x 20

teeroy
04-24-2009, 06:56 PM
4/24/2009

Trying box squats for the first time so just getting used to it and finding out what weight to work out at.

The only box I have right now is 14.5" which is probably a bit too high. Will have to get/make a lower box.

Warmup
Jumping jacks and situps 3 sets

Squat
BW x 10
Bar x 8

Switch to box squats

Bar x 8
83 x 5
103 x 2
108 x 2
113 x 2
123 x 2
133 x 2
138 x 2
143 x 2
143 x 2
148 x 2
148 x 2

DL
120 x 5
210 x 3
280 x 2
330 x 1

368x1x5 singles, 5 min rest, No straps :)

Grip (rack pull and hold)

330lb x 15s (double overhand)
330lb x 15s (double overhand)
330lb x 8s (double overhand)

25lb hex dumbbell work - 2 x 45s each hand


Stretch and foam roll

teeroy
04-26-2009, 12:35 PM
4/26/2009

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
120 x 5
170 x 2
203 x 5
203 x 5
203 x 5

Squat form starting to feel better at the 200+ weight so should be able to start increasing weight again soon.

Bench

Bar x 10
120 x 5
150 x 2
180 x 5
180 x 5
180 x 5

Almost didn't get the last rep up. probably only increase a pound or two next week.

BOR

120 x 5
153 x 5
153 x 5
153 x 5

OHP

103 x 10
103 x 8

Jumping Pullups

BW x 20
BW x 20

Stretch

teeroy
05-01-2009, 08:15 PM
5/1/2009

Warmup
Jumping jacks and situps 3 sets

Box Squat
BW x 10
Bar x 8
120 x 5
148x2x10
148 x 2
148 x 2
148 x 2
148 x 2
148 x 2
148 x 2
148 x 2
148 x 2
148 x 2

90s rest. Was surprised how fatigued I was after this. Breathing hard, sweating.

DL
120 x 5
210 x 3
280 x 2

338x5

No straps :)

That was hard, don't really think I locked the last rep out. Locked the knees but not sure if I locked the hips.


Grip (rack pull and hold)

330lb x 10s (double overhand)
330lb x 8s (double overhand)


25lb hex dumbbell work
2 x 60s each hand

teeroy
05-03-2009, 11:21 AM
5/3/2009

Got a new bar. Last bar got bent. A Hampton 700lb rated bar. The rings are further apart on this bar. 32" on this bar compared to 29.25" on my last bar. The bar is longer too which means I'm going to try squatting while holding out at the collars since I can do that with this bar and rack combo.

Really liked squatting with my hands out to the collar. Made the weight not feel so heavy on my back and seemed like it was easier to keep tight in the hole. Also squatted with my knees in a bit closer and my knees didn't come in. Yeah, movin' on up in the squat.

Could only put ring finger on the ring when benching because my rack is so narrow. Wouldn't be able to go out to middle finger or index finger on the ring with this bar/rack combo.

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
133 x 5
173 x 2
173 x 2
183 x 5 getting used to grip at collars
193 x 5
203 x 5
208 x 4

Bench

Bar x 10
133 x 5
153 x 2
181.5 x 4
181.5 x 4
181.5 x 3

Weak!!! Will be back at this weight next time.

BOR

133 x 5
158 x 5
158 x 5
158 x 5

OHP

105 x 10
105 x 8

Jumping Pullups

BW x 20
BW x 20


Stretch

teeroy
05-10-2009, 12:28 PM
5/8/2009

Warmup
Jumping jacks and situps 3 sets

Box Squat
BW x 10
Bar x 8
133 x 5
153x2x10

90s rest.
DL
120 x 5
210 x 3


300x5x3

4 min rest
tough

Grip

Rack pull and hold - none

25lb hex dumbbell work
2 x 60s each hand

Stretch

teeroy
05-10-2009, 12:29 PM
5/10/2009

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
133 x 5
183 x 2
203 x 5
208 x 5
213 x 5
218 x 2

Bench

Bar x 10
133 x 5
153 x 2
181 x 5
181 x 5
181 x 3

Pinky on the ring

BOR

133 x 5
163 x 5
163 x 5
163 x 5

Need to start holding it at the top and letting down slower

OHP

108 x 8
108 x 6

Jumping Pullups

BW x 20
BW x 20

Stretch

teeroy
05-13-2009, 08:41 PM
5/13/2009


Warmup
Bike 5 minutes, situps

Dumbbell Bench

65 x 10 x 2
65 x 7

BOR

135 x 5
165 x 5 x 3

Abductor Machine

110 x 12
110 x 12
110 x 12

Adductor Machine

90 x 12
110 x 12
110 x 12

Rope Pushdowns

65 x 20
65 x 15 x 2

Lat Pulldowns

160 x 10 x 2
160 x 8

Dumbell Curls (superset with lat pulldowns)

30 x 10
30 x 6
30 x 3

teeroy
05-15-2009, 06:34 PM
5/15/2009

Warmup
Jumping jacks and situps 3 sets

Box Squat
BW x 10
Bar x 8
133 x 5
158x2x10

90s rest.
DL
120 x 5
223 x 3
293 x 2

373x1x5

5 min rest

Grip (rack pull and hold)

No grip work today

Stretch


Deadlift videos. 373lbs.

Set 3

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Set 4

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Set 5

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teeroy
05-17-2009, 12:57 PM
5/17/2009

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
133 x 5
183 x 2
208 x 5
213 x 5
218 x 5
223 x 2

Bench

Bar x 10
133 x 5
153 x 2
181 x 5
181 x 5
181 x 5

Pinky on the ring

BOR

133 x 5
168 x 5
168 x 5
168 x 5

Getting tired on the last reps and form breaking down, probably need to start going up in weights slower now. Maybe start doing dumbell Kroc rows on Wednesdays to switch it up for a while.

OHP

118 x 5
118 x 6
118 x 6

Switched up OHP this week and went heavy for 3x5

Jumping Pullups

BW x 20
BW x 20

Stretch


Will post some vids of today's workout once they are done processing on youtube.

teeroy
05-17-2009, 02:38 PM
Vids of 5/17/2009 workout:

Squats - not getting as low as I thought I was.

218lbs

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223 lbs

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Bench - not sure if this is a good angle to record or not

Warmup - 133lbs

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Warmup - 153lbs

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181lbs Set 1

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181lbs Set 2

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181lbs Set 3

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Bent Over Rows

Warmup 133lbs

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168lbs

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teeroy
05-22-2009, 05:56 PM
5/20/2009

Dropped the weight on BOR and was at the gym so had a big mirror I could use to make sure I was keeping my back straight. Also made sure I didn't use my legs to help drive the weight up.

Warmup
Walk to gym

Dumbbell Bench

70 x 8 x 2
70 x 5

BOR

135 x 5
145 x 5
150 x 5

Abductor Machine

130 x 12 x 3

Adductor Machine

110 x 12
130 x 12 x 2

Rope Pushdowns

50 x 15
50 x 12
50 x 10

Different machine today so had to drop the weight because the weights are different on different machines

Lat Pulldowns

160 x 10
160 x 9
160 x 8

Dumbell Curls (superset with lat pulldowns)

30 x 8
30 x 5
30 x 4

JM Press

60 x 8
60 x 7
60 x 7

Stretch / Foam Roll

teeroy
05-22-2009, 06:11 PM
5/22/2009

Warmup
Jumping jacks and situps 3 sets

Box Squat

10" box

Going this low was very humbling. Felt it in places on my legs I haven't felt before when doing squats so I think this low box will be good.

BW x 10
Bar x 5
93 x 5
133x2x10

90s rest.
DL
120 x 5
223 x 3
293 x 2

338x3
338x3


Adjustments: Bent more at the knees so I could drive with the legs more. Focused on driving with the heels. Focused on keeping back arched (not bowed).

Adjustments for next week: Need to go lighter on the weight as my back was still bowing just a little bit with this weight. Probably don't need to go down much - maybe 30lbs to see how that goes.

Hips seemed to drive up first before the weight came off the ground. This would then cause me to bend over too far and make my back bow. Need to research how to correct that.

Grip (rack pull and hold)

No grip work today

Stretch

Videos

I know, I know, not a great box. But, the bench I was using is slightly above parallel and I really want to be box squating below parallel. To be honest, it worked pretty well but I probably should make something that is more sturdy.

Warmup (93 lbs)

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133lbs set 1

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133lbs set 10

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Deadlifts


133lbs

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223 lbs

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293 lbs

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338 lbs Set 1

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338 lbs Set 2

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teeroy
05-28-2009, 02:19 PM
5/27/2009

Warmup
Walk to gym

Dumbbell Bench

70x10
70x6
70x5
50x14

BOR

135x5
155x5x3
145x5
135x5

Abductor Machine

130 x 12 x 2
150 x 12

Adductor Machine

130 x 12 x 2
150 x 12

Rope Pushdowns

50 x 15
50 x 13
50 x 12

Lat Pulldowns

160 x 10
160 x 10
160 x 9

Dumbell Curls (superset with lat pulldowns)

30 x 10
30 x 6
30 x 5

JM Press

60 x 10
60 x 9
60 x 6


Stretch

teeroy
05-30-2009, 02:17 PM
5/30/2009

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
133 x 5
183 x 3
203 x 5
208 x 5
218 x 5
223 x 3

DL

120 x 5
223 x 3
293 x 2
313x3x3

Form work on DL's. Working on not letting the hips rise first and not bowing the back.

Deadlift:

313lbs Set 1

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313lbs Set 2

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313lbs Set 3

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teeroy
05-31-2009, 02:30 PM
5/31/2009

Warmup
Jumping jacks, sit ups

Bench

Bar x 10
133 x 5
153 x 3
183 x 4
183 x 4
183 x 4

153 x 10

Pinky on the ring

BOR

133 x 5
153 x 5
153 x 5
153 x 5

OHP

108 x 7
108 x 7
108 x 6

Jumping Pullups

BW x 20
BW x 20


Stretch

teeroy
06-05-2009, 08:21 PM
Warmup
Jumping jacks, sit ups

Box Squat 2" below parallel
BW x 10
Bar x 8
133x3x10
133x3x10
133x3x10
133x3x10
133x3x10
133x3x10
133x3x10
133x3x10
133x3x10
133x3x10

DL

120 x 5
223 x 3
293 x 2
313x3x3

Form work on DL's. Working on not letting the hips rise first and not bowing the back.

ZenMonkey
06-06-2009, 12:46 PM
Nice work man! Keep it up!

teeroy
06-07-2009, 10:20 PM
6/7/2009

First day working out with my new power rack. Very nice. Makes me feel more secure working out w/out a spotter and I feel like I'll be able to go for that extra rep now where I couldn't before.

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
133 x 5
183 x 3
203 x 5
213 x 5
223 x 5
228 x 2

Bench

Bar x 10
133 x 5
153 x 3
183 x 5
183 x 5
183 x 3

153 x 11

Pinky on the ring

BOR

133 x 5
153 x 5
153 x 5
153 x 5

These are feeling better now with keeping my back tight and not bowing and also not using any leg drive. Should be able to start increasing weight next week.

OHP

108 x 7
108 x 7
108 x 6

Jumping Pullups

BW x 20
BW x 20


Stretch

teeroy
06-07-2009, 10:23 PM
Nice work man! Keep it up!

Thanks Zen. I feel like I'm having a bit of rocky start as I keep finding out I have some things wrong on my form and have to back off and do more form work. It's all good, though. I think in the last couple of weeks my form is really coming together on all of my lifts so I'm looking forward to using this new foundation as a nice launching pad to the next level.

teeroy
06-10-2009, 08:59 PM
6/10/2009

Warmup
Walk to gym

Dumbbell Bench

70x10
70x8
70x7
50x16

BOR

135x5
155x5x3
145x5
135x5

Abductor Machine

130 x 12 x 1
150 x 12 x 2

Adductor Machine

130 x 12 x 1
150 x 12 x 2

Rope Pushdowns

50 x 15
50 x 15
50 x 9

Lat Pulldowns

160 x 10
160 x 10
160 x 9

Dumbell Curls (superset with lat pulldowns)

30 x 10
30 x 6
30 x 5

Standing Dumbell Shoulder Press (superset with lat and curls)

35x8
35x8
35x10

JM Press

60 x 8
60 x 6
60 x 5

Stretch

teeroy
06-12-2009, 05:55 PM
Warmup
Jumping jacks, sit ups

Box Squat 10" box
BW x 10
Bar x 8
133x3x10

DL

120 x 5
223 x 3
293 x 2
313x3x2
318x3x1

Form work on DL's. Working on not letting the hips rise first and not bowing the back.


Today's diagnosis: Hips are still rising first on some reps. Last two reps of last set really focused on not having the hips rise first and those were definitely better.

teeroy
06-14-2009, 01:56 PM
6/14/2009

Got a tire for sled pulls yesterday. After the lifting today put in an eye hook and did some pulling. See below. What a workout!!!!

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
133 x 5
183 x 3
208 x 5
218 x 5
228 x 5
233 x 2

Bench

Bar x 10
133 x 5
153 x 3
183 x 5
183 x 5
183 x 5

153 x 13

Pinky on the ring

BOR

133 x 5
153 x 5
153 x 5
153 x 5

Finally felt strong on the last set. Go to 158 next week

OHP

108 x 7
108 x 7
108 x 5

No leg push today so even though the number are about the same as last week I look at is as an improvement as last week I was using some leg push.

Jumping Pullups

BW x 20
BW x 20

Stretch

97lb Tire Sled pulls

180' front sprint x 3
180' backwards pull x 2, ran the first 90' but walked the other 90 segments. Backwards was tough

Alternated the front/back pulls with about a 2-3 minute rest between. About died doing this, am so looking forward to doing this each week now!!!

teeroy
06-17-2009, 08:51 PM
6/10/2009

Was off today but hit at least the same numbers and even beat a few.

Warmup
Walk to gym

Dumbbell Bench

35x10
35x5
70x10
70x8
70x7
50x16

BOR

135x5
155x5x3
145x5
135x5

Abductor Machine

130 x 12 x 1
150 x 12 x 2

Adductor Machine

130 x 12 x 1
150 x 12 x 2

Rope Pushdowns

50 x 15
50 x 15
50 x 12

Lat Pulldowns

160 x 10
160 x 10
160 x 10

Dumbell Curls (superset with lat pulldowns)

30 x 10
30 x 7
30 x 6

Standing Dumbell Shoulder Press (superset with lat and curls)

40x8
40x8
40x8

JM Press

60 x 10
60 x 7
60 x 6

Stretch

teeroy
06-21-2009, 10:34 AM
6/12/2009

Warmup
Jumping jacks, sit ups

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
133x3x10

These felt really good today. Move up next week.

DL

133 x 5
223 x 3
293 x 2
313x3x2
318x3x1

More work on keeping back arched. Also really worked on driving with the legs from the heels today.

Today's diagnosis: These felt really nice today. Much easier than last week. Move up to 318x3x3 next week.

Right hand supinated this week.

teeroy
06-21-2009, 06:09 PM
6/21/2009

Off today. Didn’t get much sleep this weekend.

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
133 x 5
183 x 3
213 x 5
223 x 5
228 x 3
228 x 3

Knees coming in a bit again so need to work on that. See how we do next week. May have to stay at the 228 weight until the knees can stay out and then start moving up again.

Bench

Bar x 10
133 x 5
153 x 3
185 x 5
185 x 5
185 x 5

153 x 11

Pinky on the ring

BOR

133 x 5
153 x 5
153 x 5
158 x 5

OHP

108 x 7
108 x 6
108 x 5 (+1 push press to make 6)

teeroy
06-26-2009, 03:36 PM
6/26/2009

Starting to wonder if I should do deadlifts before box squats since the box squats hit my hams pretty hard....

Warmup
Jumping jacks, sit ups

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
138x3x10

Great workout today. Really felt it in the hips and hams. I feel like these have to be helping out my regular squat tremendously.

DL

133 x 5
223 x 3
293 x 2
318x3x3

Today's diagnosis: Felt good today. Legs were a bit tired from the squatting. The last set was a bit tough as a result.

left hand supinated this week.

Tire sled face pulls (97lb tire)


2 sets X 180 feet - fun stuff



Deadlift videos all 318lbs

Set 1

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Set 2

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/AOyAvkLJnSY&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/AOyAvkLJnSY&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Set 3

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/IesAWlQr5ms&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/IesAWlQr5ms&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Tire Sled Face Pulls

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/TpzoicvpoMg&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/TpzoicvpoMg&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

teeroy
06-29-2009, 02:32 PM
6/29/2009

Warmup
Jumping jacks, sit ups

Squat
BW x 10
Bar x 8
133 x 5
183 x 3
213 x 5
223 x 5
228 x 5
233 x 3

Nice. Form felt very good today. And I could feel it more in my hips and glutes. I really think the box squats are helping me sit back more and activate my hips and glutes more. Stoked.

Bench

Bar x 12
133 x 5
153 x 3
188 x 4
188 x 3
188 x 4

153 x 11

Pinky on the ring

BOR

133 x 5
158 x 5
158 x 5
158 x 5

Felt pretty good. Struggled on the last rep of the last two sets. Want to do this weight again to hit those reps solid before upgrading the weight.

OHP

Bar x 10
93 x 10
93 x 8
93 x 6

Switching to more of an assistance weight on my ME bench days.

Stretch

teeroy
07-01-2009, 02:21 PM
7/1/2009

Throwing in a Friday workout on a Wednesday because we're taking off for vacation for a week and a half and want to get some extra workouts in beforehand.

Warmup
Jumping jacks, sit ups

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
138x3x10

DL

133 x 5
223 x 2
248 x 8
248 x 8
248 x 8

Today's diagnosis: Don't think I've ever done sets of 8 for DL before. Totally gassed me. Need to do these every once in a while. Did a full reset each rep.

Tire sled (97lb) face pulls

3 sets of 180'

teeroy
07-02-2009, 01:34 PM
7/2/2009

Heading out on vacation today. Got a good pressing and tricep day in before heading out.

Warmup
Jumping jacks and situps

OHP

Barx10x2
113x5x3

Bench

133 x 3
153 x 10 x 3

Floor Press
Barx10
93x8
103x8
113x8
123x8
133x8
133x8

First time doing these. Was experimenting with the amount of weight. Could go heavier next time.

Skull crushers

15x5
20x8
20x7

teeroy
07-12-2009, 09:03 PM
7/12/2009

Just got back from a 10 day vacation this afternoon. Getting a light workout. Just want to move a little weight rather than jumping right back into it and getting sore for 4 days.

Warmup
Jumping jacks, situps

Squat

BWx10
Barx8
133x8
153x8
183x1

Had intended to do 183x5 but after the 153x8 my left adductor was hurting. Could really feel it after the 183x1 so just stopped rather than keep going and get hurt. Should still accomplish what I want which is to move some weight to get back into it w/out getting sore.

Bench

Barx10
133x8
153x8x2

BOR

133x8x2


Stretch

teeroy
07-31-2009, 01:54 PM
7/31/2009

My month of non-stop travel is finally over so I'm back at it with the weights. Hope I don't get too sore!!!

I am going to be more focused on weight loss and endurance for basketball and overall health for a while (sick of my gut) so I'm going to be doing higher reps in the 8-10 range on everything.

I had planned on doing more today but my back was really feeling it. Hell, it was feeling it during my warmup situps and it hasn't done that since I first started working out earlier this year. So I decided to take it easy so I can hopefully walk this weekend and hit it again Sunday.

Warmup
Jumping jacks, sit ups

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
138x3x8
Set 2
3
4
5
6
7
8
9
10

DL

133 x 5
223 x 2
253 x 5
273 x 5

teeroy
08-02-2009, 11:42 PM
8/2/2009

Still sore as heck from Friday's workout, but got some squats in anyways.

Warmup
Jumping jacks, situps

Squat

BWx10
Barx10
133x10
133x10
133x10

3 min rest
Week 1

Bench

Barx10
143x12
143x8
143x6

BOR

133x10x2
133x6



Stretch

teeroy
08-15-2009, 01:26 PM
8/15/2009

Been slacking off big time for the last month and half due to travel in July and then just struggling to get back into it. Light and easy today to get back into it. Short rest intervals. Hopefully will not get too sore.

Warmup
Jumping jacks, situps

Squat

BWx10
Barx10
133x5
153x5
173x3

Bench

Barx10
133x5
153x5
153x5

BOR

133x5x3

OHP

83x5x3



Stretch

teeroy
08-17-2009, 04:28 PM
8/16/2009

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
138x3x10

OHP

103x5x3

Bench

133x10x3

Skull Crushers

15x10x3

Stretch

teeroy
08-19-2009, 08:42 AM
8/19/2009

Also did treadmill last night. HIIT one minute intervals at 7.0 run and 3.5 walk for 20 minutes.

DL

135x5
225x5
275x2
315x5
315x4
315x3

Noticed hammies are really weak after not DL'ing much the last 6 weeks.

Assisted Pullup (lbs of resistance)

130x4
150x5
170x6

Sitting Row Machine

140x8x3

Abductor and Adductor Machines

110x12x2
130x12x1

BOR

140x5x3

Dumbbell Curls

25x10x2

25x8

teeroy
08-22-2009, 06:03 PM
8/21/2009

Squat

BWx10
Barx8
133x3
173x3
193x5
203x3
203x3
208x2
213x2

Bench

Barx10
93x3
133x2
178x5x3
183x2
188x2
192x2

OHP

83x10x2
83x6

teeroy
08-24-2009, 10:51 PM
8/24/2009

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
143x3x10

OHP

Do warmup next week
108x5x3

Bench

135x10x3

Skull Crushers

15x11x3


Stretch

teeroy
08-27-2009, 09:21 PM
8/26/2009

Warmup
Jumping jacks and situps

DL
135x5
225x5
275x2
315x2
315x3
325x3
325x3

Assisted Pullup
180x10
180x7
180x6

Abductor and Adductor
110x12x1
130x12x2

BOR
140x8x3

Sitting Row
140x8x3

Dumbell Curls

25x10x3

teeroy
08-29-2009, 01:04 PM
8/28/2009

Squat

BWx10
Barx8
133x3
173x3
198x5
208x3
213x2
218x2
218x2

Bench

Barx10
93x3
133x2
183x5x3
193x2
198x2

OHP

83x10x2
83x8

teeroy
09-10-2009, 10:36 AM
Catching up on some logs. Didn't work out last Friday or Monday because I was on vacation. I need to force myself to find a gym and get my workouts when I'm on vacation.

9/2/2009

DL
135x5
225x5
275x2
315x2
325x3
325x3
330x3

Assisted Pullup
180x10
180x8
180x7

Abductor and Adductor
110x12
130x12
150x10

BOR
145x5x3

Sitting Row
140x9x2
140x10x1

DB Curl
30x10
30x5x2
20x10

9/9/2009

Lifting at home today so no machines

DL
135x5
225x5
313x2
335x3
335x2
335x2

Haven't deadlifted at home for a while. Feels heavier than the gym for some reason...

Jumping Pullup
10
10
10

BOR
148x5x3

Kroc Row
52.5x15x2
52.5x12x1

DB Curl

25x10x3

teeroy
09-11-2009, 11:42 AM
9/11/2009

Squat

BWx10
Barx8
133x3
183x3
203x5
213x2
218x2
223x2

Bench

Barx10
93x3
133x2
185x5x3
198x2
203x1

OHP

88x10
88x9

88x5

teeroy
09-27-2009, 04:48 PM
9/27/2009

As far as I can tell, all my personal travel is over for the summer. While it was fun, I'm glad it was over so I can get back to a consistent routine.

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
148x3x8

OHP

Barx10
115x5x3

Good lift, maybe go up 1.5lbs next time, barely completed this time

Bench

143x10x2
143x7

Skull Crushers

17.5x10
17.5x8
17.5x7


Stretch

teeroy
11-16-2009, 10:54 PM
Well, my travelling project is over as well as the summer vacations. During my extensive travelling this summer I was getting in one or two workouts a week but couldn't get a set routine in so wasn't logging my workouts. Been back at it for 4 or 5 weeks and am posting my logs.

I've got a pretty set routine right now that is working pretty good for me. My squat, OHP and bench numbers are going up each week. Deadlift is stalling a bit for some reason. All in all I'm pretty stoked with my numbers lately especially my bench. I hope I can keep my numbers going up quite a while and that I don't get on another travelling job.

10/19/2009

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
148x3x6

OHP

Barx10
115x5x3

Good lift, maybe go up 1.5lbs next time, barely completed this time

Bench

143x10x2
143x6

Skull Crushers

17.5x10
17.5x7
17.5x7

9/9/2009

Lifting at home today so no machines

DL
135x5
225x5
313x2
325x3
325x3
325x3


Jumping Pullup
10
10
10

BOR
133x5x3

Kroc Row
52.5x15
52.5x10
52.5x8

DB Curl
25x7
25x6x2

NOTE: there were two workouts between this that for some reason didn't get saved

10/23/2009


squat
barx8
133x5
153x5
183x5
203x3
213x2
218x2

bench

133x5
183x5
193x2
198x2
203x1

OHP
83x10
83x6

flys
20x20
25x12
25x8

stretch

10/19/2009

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
148x3x6

OHP

Barx10
118x5x2
118x3


Bench

143x10x2
143x7

Skull Crushers

15x14
15x8
15x7

10/28/2009

DL
135x5
225x5
275x2
325x3
325x3
325x3


Jumping Pullup
10
10
10

BOR
133x5x3

Kroc Row
52.5x15
52.5x12
52.5x10

DB Curl
25x8
25x7x2

10/23/2009


squat
barx8
133x5
153x5
183x3
203x3
213x2
218x2
223x2

bench

barx10
133x5
183x5
193x2
198x2
203x2
208x1

OHP
83x10x2
83x8

stretch

11/2/2009

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
153x3x10

OHP

Barx10
118x5x3

Bench

143x10
143x9
143x7

Skull Crushers

15x14
15x10
15x10

Fly's (superset)

15x20x2
15x15

11/4/2009

DL
135x5
225x5
293x2
325x3
325x3
325x3


Jumping Pullup
10
10
10

BOR
138x5x3

Kroc Row
52.5x15
52.5x12
52.5x10

DB Curl
20x12
20x10x2

11/6/2009

squat
barx8
133x5
183x3
203x3
213x2
218x2
223x2
233x2

bench

barx10
133x5
183x5
198x2
208x2
213x1

OHP
83x10x3

stretch

11/9/2009

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
153x3x10

OHP

Barx10
120x5x2
120x3

Bench

143x10
143x9
143x7

Skull Crushers

15x14
15x9
15x10

Fly's (superset)

15x20x2
15x15

11/11/2009

DL
135x5
205x5
255x5
295x5
295x5
295x5


Jumping Pullup
10
10
10

BOR
138x5x3

Go up next week

Kroc Row
52.5x15
52.5x13
52.5x11

DB Curl
20x15
20x11x2

11/13/2009

squat
barx8
133x5
183x5
203x2
213x2
223x2
238x2

bench

barx10
133x5
183x5
203x2
213x2
218x1

OHP
88x10x3

stretch

11/16/2009

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
158x3x10

OHP

Barx10
120x5x2
120x6

Bench

143x10x3

Skull Crushers

15x15x3

Fly's (superset)

15x20x3

teeroy
11-28-2009, 02:08 PM
My workouts since the 16th. Missed a few workouts. Have been doing cardio on Tue and Thur of each week. Also played soccer this Tuesday and football this Thursday.

11/23/2009

Box Squat 10" box (60s rest)
BW x 10
Bar x 8
163x3x10

OHP

Barx10
120x5x2
120x6

Bench

148x10x3

Skull Crushers

20x10
20x6
17.5x7

11/28/2009

squat
barx8
133x5
183x5
203x2
223x2
233x2
243x2

bench

barx10
133x5
183x5
203x2
218x2
223x2
228x1

Kroc Rows

52.5x15x3

OHP
93x10x2
93x8

DB Curl

20x15
20x10
20x9

stretch

teeroy
12-02-2009, 09:47 AM
11/30/2009

Box Squat 10" box (90s rest)
BW x 10
Bar x 8
133x2
168x3x10

These were getting tough at the end. Looking forward to powering through 173 next week.

OHP

Barx10x2
120x5x3
123x5

I'm a moron and read last week's logs incorrectly. I should have been doing 123x3x5. Next week I should do 125x3x5

Bench

153x10x2
153x6

Skull Crushers

17.5x13
17.5x9
17.5x7
15x7

Not sure if I should stick with 17.5 or go back to 15 for higher reps

12/2/2009

DL
133x5x2
223x5
293x3
313x3
333x3
343x2

Jumping Pullup
10
10
10

BOR
138x5x3

Kroc Row
52.5x18
52.5x15
52.5x15

Don't have heavier dumbells :(

DB Curl
20x20
20x10
20x12

teeroy
12-04-2009, 12:24 PM
12/4/2009

squat
barx8
133x5
183x5
203x2
223x2
238x2
248x2

bench

barx10
133x5
183x5
213x2
228x1
203x4

OHP
93x10x3

teeroy
12-07-2009, 10:54 PM
12/7/2009

Box Squat 10" box (90s rest)
BW x 10
Bar x 8
133x2
173x3

OHP

Barx10x2
128x5x3

Go up to 130 next week

Bench

Paused 2-3 seconds, pinky on ring

133x3
143x3
153x3
163x3
173x3
183x3
193x2
183x3
153x3

Skull Crushers

15x15
15x8
15x7

teeroy
12-09-2009, 08:44 PM
12/9/2009

DL
133x5x2
223x5
293x3
353x1x5

Jumping Pullup
10
10
10

BOR
143x5x3

SLDL superset BOR

143x10x3

Kroc Row
60x12
60x12
60x8

DB Curl
20x15
20x15

20x15

teeroy
12-11-2009, 10:11 AM
12/11/2009

squat
barx8
133x5
183x5
203x2
223x2
243x2
253x2

bench

barx10x2
133x5
183x5
213x2
228x1
203x5

OHP
98x10x2

98x7

teeroy
12-13-2009, 08:10 AM
*Edit: Noticed I was inconsistent on my notation so to be consistent on notation:

Will no always be lbs x reps x sets

so 173x3x10 means 173lbs by 3 reps by 10 sets

12/13/2009

Box Squat 10" box (90s rest)

Add 3/8" chains

BW x 10
Bar x 8
133x5
173x3x10

OHP

Barx10x2
130x5x3

Jumping Chins

3x7

Bench

3/8" Chains, pinky on ring

113x3x10

Floor Press

93x15x3

Quad mini band single arm rows
Quad mini band face pulls

teeroy
12-18-2009, 08:39 PM
12/18/2009

Squat
bwx10
barx8
133x5
183x5
223x2
248x2
258x2
223x5

bench

Add 3/8" chains

barx10x2
133x5
183x3
203x1
213x2
218x1
1 min rest
218x1

203x2

Chin Ups (Jumping)

7
5
5

OHP DE

98x10x2
98x7

Kroc Rows

60x12

60x10x2

teeroy
12-19-2009, 02:45 PM
Some pics of my new bands and chains.

http://www.wannabebig.com/forums/showthread.php?t=132261

teeroy
12-21-2009, 01:51 PM
12/21/2009

First week using bands for bench and squat

Squats DE

Got all focused on setting up the bands that I forgot to put the box in place so no box squats the first 5 sets, just normal squats with the bands for the first five sets.

BW x 10
-- add doubled mini bands
Bar x 8
93x3
133+double minis x5x3

-- add box for box squats and do sets of 2 reps
133 + double minis x5x2

Wow, that was … uh … interesting. At about set 5 my back was already way sore and I can't remember the last time my back was sore so it must be doing some serious stabilization with the bands that it hasn't done before. I can tell using these bands is going to be awesome!

Bench DE

pinkies on ring

barx10x2
Bar + minis 10
93 + minis x 3
118 + minis x 8x3

Close grip bench

Half thumb from smooth

133x10x2
138x10


Double Mini band pressdowns x30
Reverse double mini band pressdowns x 30

teeroy
12-23-2009, 03:53 PM
12/23/2009

DL
133x5x2
223x5
293x2
343x1 -- hips came up first
343x1 -- hips were better but not perfect
363x1 -- forgot to video but did't feel like good form
363x1 -- form looked better than in the past but hips probably came up a bit
373x1 -- forgot to video, ahhh. Got it but was real slow. Didn't hitch like I did last time at this weight


Jumping Chinup
10
6-7
5-6

Stop when I'm falling i.e. descent is no longer controlled

BOR
Pause 2 seconds at chest
133x5x3

Really liked the 2 second pause. I can feel the difference in my upper back. Going to do it this way for now on. Hoping if will improve my rowing which has just been stalled forever.


Band Pullthroughs

2x30


First time doing pull throughs. Could really feel it in my lower back which was already tight after deadlifting. Good stuff.

Kroc Row
2 second pause at top
50x10
50x10
50x6


Band Curl
20
15
15

BodyByGamma
12-23-2009, 04:34 PM
Good lifting, just remember when deadlifting, as long as your grind it up and lock it out, you will get stronger. Keep at it!

teeroy
12-26-2009, 02:18 PM
Good lifting, just remember when deadlifting, as long as your grind it up and lock it out, you will get stronger. Keep at it!

Thanks man! Was definitely happy with the 373 this time compared to last time I tried it. Hitched like crazy last time. Gonna work on some deficit pulls and speed/band pulls to help with my speed and try for a 10lb jump in a couple of weeks.

teeroy
12-26-2009, 02:21 PM
12/26/2009

Squat
bwx10
Barx8 -- no thumb grip
133x5 -- no thumb grip
183x5 -- start using thumb grip, no thumb hurts wrists
223x2
243x2
263x2
273x1 (PR)
273x1
228x5

Decided to jump 15lb this week instead of my usual 5lb jump. The box squats have been doing wonders for me. Still had some in the tank on the 273 but want to enjoy my linear progression for as long as I can so decided to stop there.

bench

barx10x2
133x5
183x2
203x5x3 (PR)

Chin Ups (Jumping)

10
6
5

OHP

98x10x2
98x9 (+2 PR)

Mini Band Face Pulls, doubled each hand

Pause and squeeze the back each rep
25
17

Double mini band abductors

15s hold x 3

Reps x 30 x 1

teeroy
12-28-2009, 04:15 PM
12/28/2009

Box squats below parallel

BW x 10
-- add doubled mini bands
Bar x 5
93x3
133x2x5

-- drop down to 103, 133 too slow
-- wonder if I should choke the bands for now instead of double them???
103x2x5


Bench

barx10x2
Bar + minis 10
93 + minis x 3

51% bar weight

Middle on ring
123 + minis x 3x3

Pinky on ring
123 + minis x 5x3

Close Grip Floor Press

Thumb from smooth
103x15x3

Skull crushers

15x15x3 (PR)

Notes:

Band box squats are killing my back. In a good way. Found a weakness so need to work it. By the time I hit set 5 at 133lbs I was as slow as molasses so I dropped it down so I could keep the speed up. Need to figure out how I want to cycle bands on squats.

First time doing middle finger on the rings in a long while. I actually liked it. Felt like I had more speed with that than pinky on the rings. Need to experiment with that some more. Decided to jump up only 2% on my bench band waves since my overall max is relatively low so 5% jumps seemed too much.

Floor presses felt great. Had to grind the last two up on the last set.

Happy with the PR on the skull crushers. My tris are definitely getting stronger so pretty stoked on that. My routine seems to be working at the moment so I'm a happy camper today.

teeroy
12-30-2009, 03:41 PM
12/30/2009

DL

133x5 conv
133x5 semi sumo

-- add short mini band ~50lb at the top of DL

133x5 conv
133x5 semi sumo
223x3 semi sumo
293x3 semi sumo
313x2 semi sumo
333x2 semi sumo
333x1 semi sumo rep 2 failed at 90% due to grip

First time doing semi sumo. Really loved it. May stick with it for a while. Hips still coming up first so still not getting enough leg drive. :(

Jumping Chinup
10
7-8
6-7

Stop when I'm falling i.e. descent is no longer controlled

BOR
Pause 2 seconds at chest
138x5x2
138x8

Split Lunge

BW x 10x2

First time doing split lunges. Burned my quads to all hell. Clearly have a weakness here so will definitely keep these in my rotation. Really makes it apparent how little the quads are used in the squat. Either that or I need to start rotating in some higher rep squats.

Kroc Row
2 second pause at top
50x12
50x12
50x8



DB Curl - Hammer
20x15x3

Brian C
12-30-2009, 09:58 PM
Great work Tee, lots of volume in here.

teeroy
12-30-2009, 11:38 PM
Great work Tee, lots of volume in here.

Thanks man. Gonna take a ton more if I want to get anywhere near as strong as you!!!

I think today was one of the most greuling workouts I've had in a long time. With the band DL's and the split lunges I was fried by the time I got to the Kroc rows.

It was hilarious afterwards. When I was putting a teaspoon of creatine in my PWO my arm/hand was shaking so bad that the creatine was bouncing off the spoon onto the counter on the way between the container and my glass.

KGM
12-31-2009, 06:02 AM
Looking good in here.
Your comment about quads sounds to be spot on. If you do more of a power lifting squat, yeah the quads are not a prime mover, but when you do some high reps squats your quads can kill.
Curious about filming. I notice you have some earlier vids. Are you still recording at least to check your form? I have in the past posted several vids but it started to get to be a pain so I post less BUT I still record every time so I can see my form. One of the things that I think really helps when workout out home alone.

teeroy
12-31-2009, 11:02 AM
Looking good in here.
Your comment about quads sounds to be spot on. If you do more of a power lifting squat, yeah the quads are not a prime mover, but when you do some high reps squats your quads can kill.
Curious about filming. I notice you have some earlier vids. Are you still recording at least to check your form? I have in the past posted several vids but it started to get to be a pain so I post less BUT I still record every time so I can see my form. One of the things that I think really helps when workout out home alone.

Yeah, I started recording again about 2 weeks ago. I wasn't recording for a while and my lack of improvement on my DL form shows it. I'm the same way about posting. It takes a while to download to my computer, convert to something youtube can consume, and then upload. So I'm thinking I'll probably just post vids on noteworthy PR's and maybe at times when I think my form looks good but want confirmation. I want a tripod. Should have asked for one for xmas. Didn't even think about until afterwards, though. :(

I read the below article recently and at some point may start mixing in a high rep squat day from one of the routines in the article every 4 weeks or so. Right now I'm enjoying some good linear progression on my squats and will ride that as long as I can. Although, around March'ish I may do my try to drop some weight (have lots of fat to lose) and the high rep squats might be killer for that.

http://www.elitefts.com/documents/i_hate_squats.htm

teeroy
12-31-2009, 11:24 AM
Well, it is 12/31/2009 and we are about to start a new year so I took some measurements. These are fairly embarassing to post in a public forum, but what the hell, it will serve as good motivation.

Current stats:

Height: 6'4"
Weight: 256lbs

Belly: 46"

Left Arm Unflexed: 15.25"
Left Arm Flexed: 16"

Right Arm Unflexed: 15.25"
Right Arm Flexed: 15.75"

Left Leg High: 27.25"
Left Leg Low: 23"

Right Leg High: 27"
Right Leg Low 23"

I dropped 2" on my belly this year and 8lbs. I was actually down another 8lbs for a total of 16lbs but in the last 6 weeks I've gained 8 lbs. But, in that 6 weeks I lost 1/4" on my belly so apparently that has been mostly muscle.

According to my fitday measurements I haven't gained any size on my arms. I find that hard to believe as I can see a difference. That could just be due to body fat loss but I suspect my arms have gotten bigger and I just suck at measuring. Not overly concerned about it as my strength has gone up.

I don't have any weight goals per se as I don't believe the scale is a good measurement. I would like to lose a good amount of body fat this year and may cut down for a few months in Spring. Hopefully that won't hurt my lifting goals too much. Right now my belly fat is my biggest concern so I'm hoping I can drop more than 2" off of my belly this year. It is probably time to start using fitday to track my macros and calories on a daily basis again. It is such a pain in the ass to do that, though.

Lifting Goals:

Current Maxes are:

Bench: 228
Squat: 273
Deadlift: 373

Short Term Goals are:

Bench: 250
Squat: 315
Deadlift: 405

End of Year Goals are:

Bench: 275
Squat: 405
Deadlift: 500

Those seem achievable to me if I stay consistent and work hard.

teeroy
01-01-2010, 03:05 PM
1/1/2010

Squat
bwx10
Barx8
133x5 -- no thumb grip
183x5 -- start using thumb grip
223x2
243x2
263x2 -- add knee wraps
278x1 (PR)
283x1 (PR)
233x5

bench

Barx10x2 full ROM

3" off chest pin presses

barx10x2
133x5
183x2
203x1
223x1
233x1
233x1
233x1
183x5

Wasn't too sure how to do these i.e. if the bar is suppose to be resting on the pins and then you push or if you unrack then lower to the pins and then press. So I did the latter where I unracked it, lowered it to the pins, paused, then pressed.

Chin Ups (Jumping) -- slightly wider grip

10
8-9
5-6

OHP

98x10x2
98x10 (+1 PR)

Mini Band Face Pulls, doubled each hand

Pause and squeeze the back each rep
25
17

Double mini band abductors

30s hold x 3

Reps x 30 x 2

KGM
01-01-2010, 04:42 PM
You gotta love hitting PRs! Good job!

For your pin presses I don't think it matters if you start at the top or the bottom. When I have done them I started at the top but that might have more to do with being easier to get into position than anything. Curious if you have tried boards at all?

It is kind of interesting that your routine seems to be squat/bench, dead/row. I like your choices of exercises.

teeroy
01-01-2010, 05:26 PM
You gotta love hitting PRs! Good job!

For your pin presses I don't think it matters if you start at the top or the bottom. When I have done them I started at the top but that might have more to do with being easier to get into position than anything. Curious if you have tried boards at all?

It is kind of interesting that your routine seems to be squat/bench, dead/row. I like your choices of exercises.

No, I've never done boards. Mainly because I generally work out alone in my garage but also because I've just started branching out into different exercises based on the WS conjugate method. I'm hoping I can at least get some of the same benefits off of the pin presses. I've seen some cool set ups from some people on this board who use boards by themselves by putting it under their shirt or having a long tail that fits through the belt so I may make some and try them out.

I travel 4 days a week for work so I'm a bit constrained on when I can exercise. Monday's and Thursday's are typically travel days so I'm pretty much shot those days and don't work out. Because of that I have gone to 3 days a week so I can do my squatting and benching at home in my rack and then deadlift while on the road. So that's why I do squat/bench on the same day. It makes for a long workout bit I've come to like it. Squatting tends to get me nice and focused and pumped for my bench.

teeroy
01-03-2010, 06:32 PM
1/3/2010

Box squats 11"

BW x 10
-- add doubled mini bands
Bar x 10
93x3
108x2x10

DE Bench

barx10x2
Bar + minis 10
93 + minis x 3

53% bar weight

CG
128 + minis x 3 x 2

Pinky on ring
128 + minis x 3x3

Middle on ring
128 + minis x 3x3

Front Squats

Barx5
63x5
83x5
93x5

Incline BB

Pinky on ring
93x10

CG
93x10
98x10

Double Mini band pressdowns x40
Choked average band pressdowns x 10
Reverse double mini band pressdowns x 20
Choked average band pressdowns x 4
Reverse double mini band pressdowns x 15

Notes:

First time ever doing front squats so was just practicing. Will cycle these in going forward - may just do them every time for a month or so to get used to them.

Incline bench was fairly easy. First time doing those in about a year and I was fried from the speed bench so just took it a little easy and left room for progression. Will cycle these in every four weeks.

slashkills
01-03-2010, 06:52 PM
How did you do work for the 9th already? lol

LuNa
01-03-2010, 07:42 PM
How did you do work for the 9th already? lol

Now thats being dedicated :p.

teeroy
01-03-2010, 08:47 PM
How did you do work for the 9th already? lol


Now thats being dedicated :p.

LOL, I'm a strong believer of planning ahead and doing next week what you can do today.

Thanks, I edited the date back to the 3rd. Doh! :redface:

BodyByGamma
01-03-2010, 11:50 PM
Keep up the prs! nice work!

teeroy
01-06-2010, 02:08 PM
Thanks Tony.

1/6/2010

DL

135x5 conv
135x5 semi sumo
225x5 conv
225x5 semi sumo

-- all conv
315x2
335x2
335x3
335x1
315x5
315x3


Jumping Chinup
6x3

Stop when I'm falling i.e. descent is no longer controlled

BOR
Pause 2 seconds at chest
145x5x2
145x8

Split Lunge

BW x 10x3

Kroc Row
2 second pause at top
50x12
50x12
50x10, fried, no pause on these


Cable Curl
40x12
40x10x2

Notes:

I've started my project in Bentonville, Arkansas so I will be in AR Mon-Thur for the foreseeable future. So I will be working out at a commercial gym on Wednesdays for deadlifts.

Didn't have chalk for my DL's so my grip was giving out big time. Wanted to rep 335 for 2x5 then rep out the 3rd set for as many as possible. But my grip gave out so I just did what I could. Oh well, my back probably needed a break anyways. I'll have to find some of that chalkless chalk stuff.

LOL, tried to pull 315 semi-sumo and couldn't even get it off the floor. It was wierd because I pulled 333 + bands semi sumo last week. Maybe it was just from being in a different environment or something. I'll keep pulling both to hit all muscles.

They don't have any bars low enough to do jumping pull-ups. :( Need to figure out what do. Maybe I'll bring an average band with me.

Was going to do SLDL today but my grip was so F'd up that I decided to do split lunges since I had so much trouble with them last week they are clearly a weakness. Did an extra 10 today compared to last week. My legs were burning like hell. Good stuff. May just keep doing these every week until they become easier then go back to a rotation.

LuNa
01-06-2010, 04:43 PM
Being without chalk is something im worried about for my new gym. Nice session nonetheless. Best of luck with your project!

teeroy
01-06-2010, 05:55 PM
I was really focused on pulling back today to keep my hips down. My shins show it. I suppose they aren't as bad as others are after DL'ing, but they're getting there. This is about 3 hours after the gym. They actually looked pretty cool at the gym because there was a red line going all the way up to my knees and my left leg was bleeding just a bit. Now we're deadlifting!!!

http://i625.photobucket.com/albums/tt331/royhiggs/Exercising/DL-Legs-1-6-2010.jpg

LuNa
01-06-2010, 08:55 PM
Nice work. Mine "only" bruise :p

Off Road
01-07-2010, 07:25 AM
Nice...bloody shins :evillaugh:
Good session with the deadlifts.

teeroy
01-08-2010, 08:54 PM
1/8/2010

DELOAD

Squat
bwx10
Barx8
133x5
183x5
233x3
233x3
183x5

bench

Barx10x2

133x10 CG
133x10 pinky
133x10 middle

Double mini band press down

2x20

OHP

73x8x3

:whiner::whiner::whiner: BHP ALERT!!! :whiner::whiner::whiner:

Notes: Got about 8 hours sleep in the last two days. Just couldn't freaking fall asleep Wed night and last night I was travelling back home from work. Plane landed at 11, got home at midnight, then had to fire up the laptop and do a bit of work before going to bed. Then had to get up and take care of the kids and get them to school because my wife had to go to the hospital with her mom because her mom was having surgery.

Was thinking I was getting ready for a deload anyways so this put me over the top. God I hope I fall asleep tonight. My daughter has an 8am basketball game so I'll be up early again. Ugh

teeroy
01-10-2010, 10:13 PM
1/10/2010

DELOAD

Box squat 11"

135x10x3

Bench

135x10 CG
135x10 pinky
135x10 middle

DB Row

35x20x3

Notes: OK deload is over. Looking forward to starting my next wave.


I need to start incorporating some high rep squat work. So maybe every 4 weeks I'll do high rep because I intend my WS waves to be 3 weeks.

KGM
01-11-2010, 06:58 AM
WoW 11" box!! That is a small box man.

Off Road
01-11-2010, 07:20 AM
deload is over.
I love those three little words..."deload is over." :evillaugh:

teeroy
01-15-2010, 07:30 PM
WoW 11" box!! That is a small box man.

Yeah, it is a milk crate. :) I need to get another horse mat and cut it up so I can adjust the height. Have been thinking I should do waves of low box and parallel box.


I love those three little words..."deload is over." :evillaugh:

LOL. I'll be back...

1/15/2010

Squat
bwx10
Barx10
133x5
183x5 -- start using thumb grip
223x2
263x1 -- add knee wraps
283x1
293x1 fail
238x5

bench

Barx10x2 full ROM

-- all ring finger on ring

133x5
183x2
203x1
233x1 (PR)
203x5


Chin Ups

1 -- regular, got to forehead, my best yet
10 -- jumping
7 -- jumping
6 -- jumping

OHP

103x10
103x8
103x5

Mini Band Face Pulls, doubled each hand

Pause and squeeze the back each rep
25
20

Double mini band abductors

30s hold x 3

Reps x 30 x 2

Notes:

Got the 283 squat much easier than the last time I did that weight. So, I added 10lbs and failed. Ugh. I lost all tightness in the hold. It was like my body just gave up and collapsed. Didn't even move it up an inch. Good news is that it was my first fail so now I have the experience over with. I'll get it next week. As an afterthought, I probably just should have regrouped and tried it again.

Also an indication that my core is weak. I do 50 situps with 25lb weight 3 days a week but I should move that up to 35lb. I suppose I should also find a slot to rotate some GM's into the routine.

Happy with the PR on the bench. I feel the band work has helped as it came off the chest fast where I was failing an inch or two off the chest. I also feel that my form is getting pretty good. Even drove with the heels today so I feel I am getting some drive from the legs. I probably could have hit 238 but figured I'd save that for next time so I can keep on progressing.


Also, started carb cycling as of Monday.

KGM
01-15-2010, 07:45 PM
Great I use a milk crate too. I just have been putting my boards on it for different heights:)

Nice job on the bench PR. I would not fret over not retrying the 293. I have found having a couple fails really burns me for the rest of the workout, but one isn't that bad.

Off Road
01-15-2010, 08:19 PM
Great effort.

teeroy
01-17-2010, 03:01 PM
1/17/2010

Box squats 11"

BW x 10
-- add doubled mini bands
Bar x 8
113x2x6
-- add an inch for 12" box
113x2x4

Bench

barx10x2
Bar + monster minis 10
93 + monster minis x 3

45% bar weight

CG
103 + minis x 3 x 2

Pinky on ring
103 + minis x 3x3

Middle on ring
103 + minis x 3x3

Front Squats

Barx5
93x5
103x5
108x10

Floor Press

108x15 CG
108x15 pinky
108x15 middle

Skull crushers

20x10
20x8
20x7
15x11

Notes:

Dug up a piece of plywood and put it on top of the milk crate to bring it up to 11 3/4". Close enough to 12". I'll use this depth for a while. Really focused on not rocking forward on the box squats which I think I was doing too much of before. This definitely makes me slower at the bottom. I need to keep my form good so I can be stronger in the hole.

Using the monster minis on bench this time so more band resistance and less weight this wave.

Getting comfortable with the front squats so I will be moving the weight up. I think I want to keep these higher rep as assistance. They freaking kill my wrists, though.

LuNa
01-19-2010, 12:03 AM
High rep front squats feel amazing on my legs. You could try holding the bar with your arms crossed, but i think your wrists will gain some flexibility by using a "power clean" grip.

KGM
01-19-2010, 06:52 AM
...You could try holding the bar with your arms crossed, but i think your wrists will gain some flexibility by using a "power clean" grip.This is what I am doing and like it really well. I am not so sure I could work much flexibility into my wrists. I have found really focusing the chest up and forward helps me keep the bar from trying to fall off my shoulders.


Since I am posting a reply, you are talking about box squats and I just recently saw a kicking youtube about box squats, I will leave that link here just in case.
http://www.youtube.com/watch?v=Ue_GrU4mhqc

teeroy
01-19-2010, 09:49 PM
High rep front squats feel amazing on my legs. You could try holding the bar with your arms crossed, but i think your wrists will gain some flexibility by using a "power clean" grip.

OK, thanks. Now that you mention it I do remember seeing this before. I'll try it out. Looking forward to some leg burn.


This is what I am doing and like it really well. I am not so sure I could work much flexibility into my wrists. I have found really focusing the chest up and forward helps me keep the bar from trying to fall off my shoulders.


Since I am posting a reply, you are talking about box squats and I just recently saw a kicking youtube about box squats, I will leave that link here just in case.
http://www.youtube.com/watch?v=Ue_GrU4mhqc

Great video, just watched it. I'm definitely going to focus on firing with the glutes next time.

Thanks for your support, guys. I apologize for not visiting your journals lately. This travelling between two time zones is kicking my butt and the customer I'm at is a bit of a PITA. Not to mention we have offshore resources so I'm often on late evening calls with them. Good times, good times. :drooling:

teeroy
01-19-2010, 09:56 PM
1/19/2010

DL

135x5 conv
135x5 semi sumo
225x5 conv
225x5 semi sumo

-- all conv
315x5
335x5
335x4
225x10

Jumping Chinup
X10
X5
x5

Stop when I'm falling i.e. descent is no longer controlled

BOR
Pause 2 seconds at chest
145x8x3

DB Curl - Hammer
25x15
25x12
25x8

NOTES:

Current Time Zone: CST

Cut it a bit short tonight. Got stuck at my client site late which left me little time to get a workout in, then get something to eat, then jump on a call with India.

I bought a little bag that is about 18" long. It is one of those sling bags that slings over your shoulder. It has two pockets. I put chalk in one of the pockets and took if to the gym. The one rack the gym here has is way back in the corner which was great because I was able to use my chalk and then clean it all up (didn't leave much of a mess anyways because I never took it out of the bag) without anyone seeing. :)

For some reasons my hammies really felt the DL's today. That is good because I don't feel that my hammies get enough work.

My shins were bloody again. Had to wipe the trail of blood off my shins with my towel after every set. The scab came off that had formed from my last set and was bleeding quite a bit. :evillaugh:

LuNa
01-20-2010, 02:03 AM
I apologize for not visiting your journals lately.

As long as you keep your own training up, all will be well :).

Good job on sneaking the chalk in, it makes such a big difference.

KGM
01-20-2010, 06:28 AM
...Thanks for your support, guys. I apologize for not visiting your journals lately...
No problems man. One must take care of himself first before he can watch out for others. Besides real life is always most important.



...I was able to use my chalk and then clean it all up ...
I honestly cannot stand that gyms are so uptight, but if more people would conduct themselves like that and be responsible for their messes the gyms might lighten up a bit. Good on you T.


Glad you liked the box squat clip. It opened my eyes and you seem to be in the same place as me.

teeroy
01-24-2010, 05:10 PM
1/24/2010

Haven't been logging my warmup. It consists of 3 sets of 25 jumping jacks, 20 situps with a 35lb plate, squats, and rotator cuff band work.

Box squats 12"

BW x 10
-- add doubled mini bands
Bar x 8
128x2x3
-- speed too slow, go to 123
123x2x6
123x3

Bench

barx10x2
Bar + monster minis 10
93 + monster minis x 3

47% bar weight

CG
108 + minis x 3 x 2

Pinky on ring
108 + minis x 3x3

Middle on ring
108 + minis x 3x3

Front Squats

Barx5
93x5
108x10
108x10
108x10

Incline
barx10x2
98x10 CG
98x10 pinky
98x10 middle

JM Press

63x10
53x15
53x15

Notes:

Missed Friday's workout due to travel. :(

I'm thinking I need to go lighter on my box squats. There's quite a bit of tension with the doubled mini bands and my speed isn't as good as it probably should be. Although, I struggle with what the speed should be on the box squat DE days. When I watch the WS videos they load up the bar like crazy and don't seem to be focused as much on speed as they are on bench DE days. I may be totally wrong on that but that is just what is seems like when you watch their videos.

Speed felt good today on the speed benches.

Was huffing and puffing on the front squats. Legs felt fine, just my GPP sucks.

Incline felt nice and easy. I could probably jump up an extra 5 or 10 lbs but I'm thinking I'll just go up 5lbs every week and go for as much linear progression as I can. But I'm only doing incline every 4 weeks so we'll see how they feel next time and if they're way too easy I'll make a note to jump up an extra 5 the next time around.

Added JM presses to my tri isolation exercise rotation. The rotation now is Skull Crushers, JM Press, band press down. Wouldn’t mind adding another tri exercise to the rotation so I have a 4 week rotation. Once I see a good one I'll add it.


BTW, have I mentioned that I hate my current project and that I have to travel from Cali to Arkansas every week.

teeroy
01-30-2010, 03:27 PM
1/29/2010

Warmup

3 sets of weighted situps, air squats, band pull aparts, band cuff work

Squat
bwx10
Barx10
133x5
183x5
223x2


Stopped, got all light headed and dizzy. Weird. :(

bench

barx10x2
133x5
183x2
208x5 -- ring on ring
208x5 -- middle on ring
208x3 -- middle on ring
183x6 -- pinky

Notes:

Quit after bench. Felt like I was going to puke and pass out. I haven't taken thermocin in about a week and a half cuz my sched has been all jacked with this project and travelling across the nation and back each week. I took 3 thermocin today before working out cuz that is what I usually do and I think it totally messed me up cuz my body isn't used to it anymore. Ugh, frustrated lately. 9 more weeks on this project…….

1/30/2010

Extra workout day since I didn't get this stuff in yesterday

Chin Ups (Jumping) -- slightly wider grip

10
8-9
5-6

OHP

103x10
103x8
103x6
93x4

Kroc Rows

50x12x2 -- paused at top
50x12 -- no pause

Mini Band Face Pulls, doubled each hand

Pause and squeeze the back each rep
20
15
15

Double mini band abductors

30s hold x 3

Reps x 30 x 2

KGM
01-31-2010, 05:28 PM
Keep your chin up. Way to go on adding the extra day for catch up.

teeroy
01-31-2010, 10:48 PM
Keep your chin up. Way to go on adding the extra day for catch up.

Thanks man! Just need to power through this and get through this project. I was thinking about it and I think I only had one small glass of water on Thursday and then woke up and drank up a bunch of coffee Friday before working out. So I think I was probably very dehydrated. This Thursday I'll be sure to buy some water at the airports and stay hydrated.

teeroy
01-31-2010, 10:56 PM
1/31/2010

Box squats 12"

BW x 10
-- add doubled mini bands
Bar x 8
123x2x2
-- too slow go to 113
123x2x8

Bench

barx10x2
Bar + monster minis 10

49% bar weight

CG
113 + minis x 3 x 2

Pinky on ring
113 + minis x 3x3

Middle on ring
113 + minis x 3x3

Front Squats

Barx5
113x7
113x10
113x10

Floor Press

113x15 CG
113x15 pinky
113x15 middle

Double Mini band pressdowns x45
Choked average band x 10
Reverse double mini band pressdowns x 25
Choked average band x 10
Reverse double mini band pressdowns x 20
Choked average band x 10


Notes:

Felt much better today. Was really focused on the box squats on not rocking forward and firing the hams and glutes. That definitely makes it harder especially on the super low box. I tried a 16" box but from what I could tell it was above parallel so I need to figure out a way to rig a 14" box.

Didn't have the bar racked on my shoulders correctly on the first set of front squats and my wrists were killing me. Hunched my shoulders forward for the other sets and also kept my pinkies off the bar which gave me much more flexibility so I will need to remember that next week.

Off Road
02-01-2010, 07:16 AM
Same for me...a 12" box is below and a 16" box is too high. A 14" box seems to be about right for parallel. I took my 12" box and layed some 2x4s under it.

KGM
02-01-2010, 12:21 PM
For benching I have 2x 2boards and 2x 1board and with those I can make 1-5 board if I want. Cut from a single 2x6. What I do it put the 2 2boards on the top of my box (proped against the wall so they dont slide off) and it makes a perfect 14"box, just like OF does.

teeroy
02-05-2010, 02:35 PM
Same for me...a 12" box is below and a 16" box is too high. A 14" box seems to be about right for parallel. I took my 12" box and layed some 2x4s under it.


For benching I have 2x 2boards and 2x 1board and with those I can make 1-5 board if I want. Cut from a single 2x6. What I do it put the 2 2boards on the top of my box (proped against the wall so they dont slide off) and it makes a perfect 14"box, just like OF does.

Hadn't thought of putting something under the box. That is great. I should have some 2x4's laying around. I'll check this weekend.

teeroy
02-05-2010, 02:37 PM
Squat
bwx10
Barx10
133x5
183x5
223x5
233x2
233x2
233x2


bench

Barx10x2 full ROM

133x5
183x2

-- add pins for 3" pin presses

183x1
203x1
238x1 (PR)
238xfail
203x5
183x8


Notes:

Still had the dizziness thing on the squats so just did some low volume reps. Next week might be my last week on this project so I can get back to normal after that.

Happy with the bench PR. Hopefully I can hit 238 regular in 2 weeks.


Am going to do my chin ups and OHP tomorrow. I liked splitting it like that last week and I have a ton to do for work today.

teeroy
02-06-2010, 02:32 PM
2/6/2010

Chin Ups

1 -- regular to forehead + 1 about 3/4 up
10 -- jumping
7 -- jumping
6

OHP

103x10
103x9 (+1PR)
103x6 (+1PR)
93x6

Kroc Rows

50x13x2 -- paused at top
50x13 -- no pause


Notes:

Rather than do my sit ups for warmup with a 35lb plate on the chest I grabbed a 10lb plate and put it behind my head. HUGE difference. Sadly could only do 15, 11, 10. No plates on the chest for me. Only behind the head know on.

Also, my company found someone to transition on to my project in my place so next week may be my last week in Arkansas. Nothing against Arkansas but it is 2/3 of the country and two time zones away from me.

KGM
02-07-2010, 08:36 AM
I will have to agree, plate behind the head is where the work is:D

That is good news about a replacement. Sounded like this trip wasn't working so hot for you.

teeroy
02-08-2010, 10:59 PM
2/7/2010

Box squats 14"

BW x 10
-- add choked mini bands
Bar x 8
143x3x10

Bench

barx10x2
Bar + monster minis 10

51% bar weight

CG
118 + minis x 3 x 2

Pinky on ring
118 + minis x 3x3

Middle on ring
118 + minis x 3x3

Notes:


Had to cut it short today in order to make my flight back to arkansas. :(

Big difference between the choked mini bands and the doubled minis. I think I'll do the choked for a bit to see how that goes. Felt like I was stagnating with the doubled.

teeroy
02-16-2010, 10:59 PM
2/16/2010

Box squats 14"

BW x 10
-- add choked mini bands
Bar x 8
148x3x10

Bench

barx10x2
Bar + minis 10

51% bar weight

CG
123 + minis x 3 x 2

Pinky on ring
123 + minis x 3x3

Middle on ring
123 + minis x 3x3

Front Squats

Barx5
118x8
118x8
118x8

Flat Bench

133x10 CG
133x10 pinky
133x10 middle

Skull crushers

20x15
20x8
20x8
15x9

Notes:
Felt good to get back in the gym after 9 days off. Was travelling to Arkansas then my wife had heart surgery last Friday so obviously didn't work out that day and have been taking care of her and the kids. Surgery went great. Doc said he fixed her problem.

Speed bench felt really fast today. Not sure if it was the rest or just really noticing the difference between the monster minis and the minis. Using just the minis this wave.


I transitioned the Arkansas project to a more local resource so I don't have to go between two time zones each week anymore. Woohoo!!!

Off Road
02-16-2010, 11:02 PM
Welcome back. You definitely made up for lost time.

KGM
02-17-2010, 06:38 AM
Was travelling to Arkansas then my wife had heart surgery last Friday so obviously didn't work out that day and have been taking care of her and the kids. Surgery went great. Doc said he fixed her problem.

Man that is rough, but sounds like it went well. Hoping for a speedy recovery:)

Glad you have your priorities straight and still able to get in some lifting. Looks like a pretty tough day. Nice work.

teeroy
02-18-2010, 09:05 PM
Welcome back. You definitely made up for lost time.


Man that is rough, but sounds like it went well. Hoping for a speedy recovery:)

Glad you have your priorities straight and still able to get in some lifting. Looks like a pretty tough day. Nice work.

Thanks guys. Things are starting to get a little back to normal now. Of course, once things get normal again I'll get whisked off to some project somewhere. Although, I met with some business coaches today about my company to see if we can accelerate the growth and get me out of my day job faster. It was a good meeting and I'm looking forward to working with them and hopefully getting out of this travel soon.

teeroy
02-18-2010, 09:07 PM
2/17/2010

DL

133x5 conv
133x5 sumo
223x5 conv
223x5 sumo

-- all conv
315x5
315x3
315x5
225x10

Jumping Chinup

X1.5 to forehead no jump

X10
X7
X6-7

Stop when I'm falling i.e. descent is no longer controlled

BOR

Pause 2 seconds at chest
148x8
148x5x2

Band Curl

Choked minis 25x2
x20

Off Road
02-18-2010, 09:22 PM
nice deadlift session. Lots of reps.

KGM
02-19-2010, 06:47 AM
Looks like you got a good workout with those deads.
Way to progress on those chins!! Have you tried band assisted chins ups? Band over the bar and use either your feet or your knees in the bands. Something you might think about adding to the rotation if you haven't tried them before.

teeroy
02-19-2010, 04:08 PM
Looks like you got a good workout with those deads.
Way to progress on those chins!! Have you tried band assisted chins ups? Band over the bar and use either your feet or your knees in the bands. Something you might think about adding to the rotation if you haven't tried them before.

I tried them once under my feet and it didn't work so well because I'm 6'4" so I have to keep my legs bent to get a full ROM. Haven't tried it around my knees. Thanks for the suggetion, I'll try it next time.

teeroy
02-19-2010, 04:10 PM
2/19/2010

Squat
bwx10
Barx10
133x5
183x5
203x5
223x5
233x5 RPE 8

bench

Barx10x2 full ROM

-- all ring finger on ring

133x5
183x2
203x1
223x3
223x2
223x1
183x8

Chin Ups

1 -- to forehead no jump
10 -- jump
8 -- jump
6 -- jump

OHP

103x10
103x8 (-1)
103x6

Mini Band Face Pulls, doubled each hand

Pause and squeeze the back each rep
25
20
18

Double mini band abductors

30s hold x 3

Reps x 30 x 3

Notes:

Squats finally felt good again. Going to do 5's for a while so left some in the tank today so I can get some progression over the coming weeks.

Was pretty stoked to get 223x3 on bench. My next1RM max attempt on bench is 238. I'm pretty sure I'll be able to hit that. Need to decide if I want to go for 243. Maybe I'll try a 3" pin press at 243 to see how that feels.

teeroy
02-20-2010, 11:43 PM
2/20/2010

20 minute walk on treadmill, 13 of it at a 4% incline, the last 7 at 0 incline. The shin areas of my legs were killing me on the incline so I'll add some time each walk session. Walking to lose body fat since I'm not playing basketball twice a week anymore.

Off Road
02-21-2010, 07:50 AM
Workouts are looking solid. Have tried doing any negative chin-ups?

teeroy
02-21-2010, 06:47 PM
Workouts are looking solid. Have tried doing any negative chin-ups?

I think that is sort of what I do. I jump up and I'm pretty tall so I get the bar to my chest and then let myself down as slowly as possible. In the first set for about the first 6 or 7 reps I can let myself down real slow then I start falling faster for the remainder of the reps. For the 2nd and 3rd set I can let myself down fairly slowly for the first couple of reps and then my descent starts getting faster and faster. I stop when I'm basically falling. I've been seeing an improvement but I definitely want to try the band around the knees to mix it up and see if that helps more.

teeroy
02-21-2010, 06:49 PM
2/21/2010

21 minute walk on treadmill, 14 of it at a 4% incline, the last 7 at 0 incline. Shins still hurting on the incline but I'll add a minute each walking session. Want to get up to 40mins on the incline to really burn some fat.

teeroy
02-22-2010, 04:23 PM
2/22/2010

Box squats 14"

BW x 10x2
-- add choked mini bands
Bar x 8
158x3x10

Bench

barx10x2
Bar + minis 10

53% bar weight

CG
128 + minis x 3 x 2

Pinky on ring
128 + minis x 3x3

Middle on ring
128 + minis x 3x3

Front Squats

Barx5
118x10
118x10
118x10

Close Grip Floor

118x15 CG
118x15 pinky
118x15 middle

JM Press

58x15x2
58x10




Notes:
Everything felt good today. I think less tension on the box squats is really going to help. The doubled mini bands was way too much. The JM presses still feel awkward to me and my elbows always want to flare out. But, they definitely kick my tri's in the arse so I'm going to keep cycling them in and getting better at them.

I ordered some full size monster minis and am looking forward to trying those choked on the squat. I also found a guy that has a bunch of chain from his trucking days that he may sell me cheap. He's over 1/2 away but it may be worth it if I can get 60-100 lbs of chain at around $1/ft.

Off Road
02-22-2010, 04:26 PM
I can't wait to try bands. Nice work.

KGM
02-22-2010, 06:47 PM
Chain sounds like a good deal. Hope it works out for you.
JM press is a great exercise but a tough one. Nice work all around.

teeroy
02-24-2010, 09:27 PM
2/24/2010

DL

133x5 conv
133x5 sumo
223x5 conv
223x5 sumo

-- all conv
315x5
315x5
315x5
228x10

Chinups

Average band around knee

X3.5
X3.5
X3

jumping
x6

Dumbbell Row No Bench

45x15x3

DB Curl - Hammer
25x6
25x6
25x8

Notes:
Same weight on DL as last week. Struggled with the weight last week and even though I have been neglecting my DL lately didn't feel I should struggle that much so stayed at same weight and focused on form today. Videos below. Feedback much appreciated. Focused on keeping the hips down and pulling back. In retrospect last week I reverted back to my old ways and was pulling up instead of back. Weight felt much better today.

First time doing the db rows with no bench. Really felt it in my bis and back compared to the bench supported rows. Am going to do it this way for now on. My bis were so fried afterwards that I could barely curl the 25lb dumbbells.

The band around the knees worked pretty well for the chin ups. Thanks KGM. Will continue with those for a while and see how it goes.

315x5 Set 1

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315x5 Set 2

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315x5 Set 3

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teeroy
02-24-2010, 11:56 PM
Forgot to mention that I picked up 100' of 3/8" chain for $125. The guy even cut it into 5' lengths for me. I'll post a pic this weekend. I want to try to clean them up a bit so will post before and after to see if my method works. I already had 2 5' sections so that makes a total of 22 5' sections in my arsenal now. Will confirm this weekend but I believe they each weigh 7 pounds so that is a decent amount of weight I can add. Can't weight for my next bench wave to use them there. Will probably use them this Monday on squats for DE day.

Also, been doing some googling on deadlift socks. I think the best solution I found so far is to get some soccer socks. Then cut up a 2 liter bottle so that the plastic slides under the sock. Instant shin guard that is thin enough to not jack up the bar path. When I keep my hips down and pull back my shins take a beating so I need a solution. Gonna try this one.

KGM
02-25-2010, 07:02 AM
Glad the bands on the knees feel good for the chins.

Nice job with those chains!!! I can confirm the 7lbs for a 5' length of 3/8. It is listed in chain catalogs as 1.45lbs a foot..... so 1.45x5=7.25. Just talking numbers because I am jelous... have been searching for chain for a while now. I think the scrap/junk yard will be my best bet.

Ya gotta love any row that hits the bis.... especially for a guy like me who does not brocep work.:D

Off Road
02-25-2010, 07:23 AM
Nice videos and deadlifting. Shows good effort.

teeroy
02-25-2010, 04:33 PM
Glad the bands on the knees feel good for the chins.

Nice job with those chains!!! I can confirm the 7lbs for a 5' length of 3/8. It is listed in chain catalogs as 1.45lbs a foot..... so 1.45x5=7.25. Just talking numbers because I am jelous... have been searching for chain for a while now. I think the scrap/junk yard will be my best bet.

Ya gotta love any row that hits the bis.... especially for a guy like me who does not brocep work.:D

Check out the barters category on craigs list. Maybe even put a "Chains Needed" post and see what you get.


Nice videos and deadlifting. Shows good effort.

Thanks. I think I'm comfortable with my form now i.e. I'm not pulling up like I used to which made my hips come up and back round big time. Time to start moving up in poundage on my DL again. Maybe I'll try a new PR pretty soon.

teeroy
02-25-2010, 04:36 PM
2/25/2010

Treadmill Walking @ speed 4

14 min @ 4% incline
11 min @ 0% incline

On a side note I may be heading up to Redmond on my next project and hanging out at the Microsoft campus for a few months. It is the same time zone and a 1.5 hour flight so shouldn't affect me as bad as my last project did in Arkansas as Walmart. Redmond isn't confirmed yet so we'll see.

Off Road
02-25-2010, 04:55 PM
Redmond Oregon? I like that place, nice town. Make sure you go check out Sisters, not too far from Redmond.

teeroy
02-25-2010, 09:01 PM
Redmond Oregon? I like that place, nice town. Make sure you go check out Sisters, not too far from Redmond.

Redmond, Washington at the Microsoft campus.

teeroy
02-27-2010, 03:51 PM
2/27/2010

Squat
bwx10
Barx10
133x5
183x5
213x5
233x5
238x5


bench

Barx10x2 full ROM

-- add 70lb chain

chainX5 ring on ring
50+chainx3 ring on ring
133+chainx1 ring on ring
153+chainx1 middle on ring
163+chainx1 middle on ring
173+chainx1 middle on ring
183+chainx1 middle on ring
188+chainsx1 middle on ring
188+chainsx1 middle on ring
143+chainsx8 pinky on ring


Chin Ups

X4.5 avg band
X4.5 avg band
X3.5 avg band
X10 jumping

OHP

barx10
103x10
103x9
103x7 (+1 PR)
83x10

Mini Band Face Pulls, doubled each hand

25
20
20

Double mini band abductors

Reps x 30 x 3

Notes:
Wow. That was the first time I've used that much chain weight on bench. I have to say it was quite fun. The rest of the workout was good. OHP is inching back up. I think doing 5's for a while on squat is going to be good.

I head up to Washington Monday morning. I found a locally owned gym nearby that focuses on crossfit but also has a room for powerlifting with a couple of power racks, a bench rack, and is chalk friendly. I communicated with the owner to verify that they are chalk friendly and he said heck yeah. Also since it is locally owned I won't have to deal with the cancel BS. So that should be good.

teeroy
03-07-2010, 04:57 PM
3/7/2010

Treadmill Walking

20 min @ Speed 4 Incline 4
5 min @ Speed 4 Incline 0

Off Road
03-07-2010, 06:17 PM
I'm not experienced with chains and bands and such. What are the chains supposed to work?

teeroy
03-08-2010, 12:05 PM
I'm not experienced with chains and bands and such. What are the chains supposed to work?

My understanding is that it is a similar principle to the bands in that it helps build explosiveness because the total weight increases as the lift progresses. The difference is that the chain weight is deloaded at the bottom of the lift whereas the bands still have tension at the bottom of the lift. So I plan to work in the chains as a way to achieve the accomodating resistance but to help with not overtraining with the bands as I've heard can happen.

teeroy
03-08-2010, 12:07 PM
3/8/2010

Box squats 14"

BW x 10x2
-- add choked monster bands
Bar x 8
133x3
148x3x10

Bench

barx10x2
Bar + minis 10

55% bar weight

CG
133 + minis x 3 x 2

Pinky on ring
133 + minis x 3x3

Middle on ring
133 + minis x 3x3

Front Squats

Barx5
123x8
123x8
123x8

Incline Bench
103x15 CG
103x15 pinky
103x8 middle

Double monster Mini band pressdowns x45
Choked average band x 10
Reverse double monster mini band pressdowns x 25
Choked average band x 10
Reverse double monster mini band pressdowns x 25
Choked average band x 12

Notes:
Meant to do more weight on the bar for the box squats but did the math wrong. Instead of adding 30lbs to each side I added 30lbs total (15lbs each side). Didn't notice it until I was at set 8 so just stayed with it. What can I say, it was 5:30 in the morning so my brain wasn't quite working at full capacity yet. :)

Everything else felt good. Speed was probably a bit slow on the bench but this is my 3rd week in the wave so I will be going back down in weight next week.

teeroy
03-09-2010, 10:42 AM
LISS: 30 mins

Treadmill Speed 4, Incline 4: 30 mins

Off Road
03-09-2010, 10:56 AM
Squats and bench...nice. Keeping it simple definitely works.

teeroy
03-10-2010, 09:02 PM
3/9/2010

DL

133x5 conv
133x5 sumo
223x5 conv
223x5 sumo

-- all conv
323x5
323x5
323x5
238x10

Chinups - Average band around knee

X4.5
X3.5
X2.5 + .5

jumping
x6

Split Lunge
BW x 10x3

BOR
143x10
143x8

Band Curl - Choked monster minis
25
Adjusted to add tension (stretched it out more)
15
15

Notes:
Was stoked to get my sets across on DL. I think my form work is paying off. It definitely wiped me out, though.

I'm moving to higher reps on BOR. I feel trying to do 5's with heavier weight sacrifices my form and is why I'm not improving much on BOR. We'll see - I figure the change can't hurt because I'm not really improving on BOR anyways.

Still can't believe how much split lunges may my quads burn.

Off Road
03-10-2010, 09:09 PM
Sweet!

KGM
03-11-2010, 05:16 AM
Nice pulls Teeroy! Lunges are a bitch.
I hear you on the rows. I have been having a lot of trouble getting mine to feel right and do something. Some english/cheat is needed but if the foundation of your form is off it seem to get you nowhere.
Keep up the fight bro!!

teeroy
03-11-2010, 05:13 PM
3/11/2010

LISS: 30 mins

Treadmill Speed 4, Incline 4: 30 mins

teeroy
03-14-2010, 09:09 PM
3/13/2010

Squat
bwx10
Barx10
133x5
183x5
233x5
243x5

bench

Barx10x2

133x5
183x2
203x1
238x1 (+5PR)
243xF
203x4

Chin Ups

X5.5 avg band
X4.5 avg band
X3.5 avg band
X7 jumping

OHP

barx10
103x10
103x10
103x6
83x6

Mini Band Face Pulls, doubled each hand

25
25
25

Double mini band abductors

Reps x 30 x 3

Notes:

238 went up easier than I thought it would so I figured I'd try 243 but only got 243 a couple of inches off my chest. I might try it again pretty soon. With some fresh arms I bet I could get it.

KGM
03-15-2010, 06:06 AM
Nice bench PR Teeroy!

Off Road
03-15-2010, 07:02 AM
Nice PR. You will definitely get the 243 next time.

teeroy
03-15-2010, 09:27 PM
Nice bench PR Teeroy!


Nice PR. You will definitely get the 243 next time.

Thanks guys. Almost at my short term goal of 250 on bench.

teeroy
03-15-2010, 09:27 PM
3/15/2010

LISS: 30 mins

Treadmill Speed 4, Incline 4: 30 mins

teeroy
03-16-2010, 08:30 PM
3/16/2010

Box squats 14"

BW x 10x2
-- add choked monster bands
Bar x 8
133x3
163x2x10

Bench

barx10x2
Bar + minis 10

51% bar weight

CG
123 + minis x 3 x 2

Pinky on ring
123 + minis x 3x3

Middle on ring
123 + minis x 3x3

Front Squats

Barx0
123x10
123x10
123x10

Close Grip Floor

123x15 CG
123x15 pinky
123x10 middle

Skull crushers

20x15
20x8
20x8
15x9

Notes:

All in all a pretty good day.

Off Road
03-16-2010, 09:19 PM
Whole lota squattin goin on...

teeroy
03-17-2010, 08:08 PM
3/17/2010

DL

133x5 conv
133x5 sumo
223x5 conv
223x5 sumo

-- all conv
-- add mini bands for speed pulls

293x1
303x1
313x1
323x1
333x1

Chinups

Average band around knee

X4.5
X4.5
X3.5 + .5

jumping
x8

Dumbbell Row No Bench

50x15x3

Notes:
Was super tired today so cut it a bit short. Gotta start going to bed a bit earlier.

KGM
03-18-2010, 06:04 AM
Nice job T. Do you think the back to back days are too taxing?

Off Road
03-18-2010, 07:33 AM
Nice workout with the bands.

teeroy
03-19-2010, 11:03 PM
Nice job T. Do you think the back to back days are too taxing?


Nice workout with the bands.

Thanks guys. KGM, yes, the back to back days were very taxing. But I missed my workout Monday so wanted to make up for it. I think I paid for it in today's workout too. That'll teach me to be lazy on Mondays.

3/19/2010

Squat
bwx10
Barx10
133x5
183x5
223x5
243x4 + fail on 5th :(

183x10

bench

Barx10x2

133x5
183x2
193x7
193x6x2

Chin Ups

X4.5 avg band
X3.5 avg band
X3.5 avg band


OHP

Barx10

83x15
83x13
83x10


Notes:
Off day today. I think not enough sleep. Woke up at 4am and couldn't go back to sleep so I was down in the garage working out by 4:20am so I could hit the work day early. Didn't go to bed until 11pm. I need to pull myself away from work at nights and get to bed earlier.

I think I may try drop sets on squats for a while. They seem to be helping on my bench and DL.

teeroy
03-21-2010, 10:32 PM
3/21/2010

LISS: 30 min treadmill @ speed 4 incline 4 for 14 min incline 0 16 minutes

teeroy
03-22-2010, 08:26 PM
3/22/2010

Box squats 14"

BW x 10x2
-- add choked monster bands
Bar x 8
133x3
173x2x10

Bench

barx10x2
Bar + minis 10

53% bar weight

CG
128 + minis x 3 x 2

Pinky on ring
128 + minis x 3x3

Middle on ring
128 + minis x 3x3

RDL

133x10
183x10
183x10

Flat Bench

138x10 CG
138x10 pinky
138x10 middle

JM Press

63x12
63x8x2

Notes:
First time doing RDL's so didn't know what weight to do. Can probably go quite a bit heavier next time. Need to work on my hammies more so will alternate these with the front squats.


JM Presses hurt my shoulders unless I keep my elbows up as high as possible and don't let them come down at all. Of course I can't do much weight that way but I suppose you gotta start somewhere.

Off Road
03-23-2010, 08:56 AM
Nice job with the RDLs. I think they are my favorite squat accessory movement and I get good carry over from them. I never do them too heavy but I focus on quality reps with good form. I'm sure you will like them too.

teeroy
03-23-2010, 10:27 PM
Nice job with the RDLs. I think they are my favorite squat accessory movement and I get good carry over from them. I never do them too heavy but I focus on quality reps with good form. I'm sure you will like them too.

Cool. That is exactly why I'm doing them - to help my squat. I feel my hamstrings are my weak point and are probably why I'm stalling on squat right now. I'm on the fence if I want to alternat these every week with front squats or do these for a good 4 weeks straight and then start alternating. I'm leaning towards the latter so I can really focus on what seems to be my weak point right now.

teeroy
03-23-2010, 10:28 PM
LISS

Treadmill: 20 mins at 4 speed and 4 incline, 10 minutes at 4 speed and 0 incline

teeroy
03-25-2010, 07:37 PM
3/25/2010

Morning:

90lb sled forward drag 200'
20 standing long jumps
90lb sled backward drag 200'
20 standing high jumps
90lb sled forward drag 200'
20 standing long jumps
90lb sled backward drag 200'
20 standing high jumps

Evening:

LISS

30 min treadmill @ speed 4 and 0 incline

Off Road
03-27-2010, 08:51 AM
Really like that sled and jump combination. Good stuff.

teeroy
03-30-2010, 10:37 AM
Getting caught up on some posts.

3/26/2010

Squat
bwx10
Barx10
133x5
183x5
223x5
223x3
233x2
233x2


bench

Barx10x2

133x5
183x3
203x1
228x2 (2RM)
203x4

Notes:

Got up a bit late and had to cut it short to get to work. :(

Really hating my squat performance right now.

3/28/2010

Bike Ride: 1 hour with some hills

3/29/2010

Box squats 14"

BW x 10x2
-- add choked monster bands
Bar x 8
133x3
178x2x10

Bench

barx10x2
Bar + minis 10

55% bar weight

CG
133 + minis x 3 x 2

Pinky on ring
133 + minis x 3x3

Middle on ring
133 + minis x 3x3

RDL

133x10
223x6
223x8x2

Floor Press

123x15 CG
123x15 pinky
123x12 middle

Double monster Mini band pressdowns x15
Choked average band x 12
double monster mini band pressdowns x 12
Choked average band x 10
double monster mini band pressdowns x 12
Choked average band x 12

Notes:
Did RDL again instead of front squats. Feel my hamstrings are my weakness so need to hit those to get my squat going again.

3/29/2010 Evening:

LISS

Treadmill 30 minutes @ speed 4 - 20 min @ 2% incline, 10 min @ 2% incline

teeroy
08-23-2010, 05:00 PM
8/23/2010

Squat

5x135
5x150
6x170

5x10x85

GM

5x10x65

Chinup w/Average Band

5x1-2

I'm back. I won't go into a long whining diatribe about what happened. Basically, I got assigned to a project for work for the last 4 months that required me to work 13+ hour days plus weekends. On top of that I was travelling from CA to Chicago so had to deal with a 4 hour flight plus 3+ hours of airport time twice a week. What little time I had to myself I spent with my family.

Anyways, that is over now and I delivered the project so now I am back to a more normal lifestyle. I lifted last week. Just a few easy sets of one of the main lifts each day. Wanted to get the DOMS over with and some stretching. DOMS were a killer but are all gone now.

I'm going to go with 5/3/1 Boring But Big. I took about 70% of where I was at 4 months ago as I feel like I lost a lot. Maybe it will be too low, but from reading the book it seems like it is much better to start too low than to start too high. I figure I can always break the 5/10lb rule once or twice depending on how it goes.

I had more in the tank on my set of 170 but when I got to the top of the 6th rep I got real dizzy so I racked it. Sort of bummed out about that but also not surprised as it always seems like if I don't do squats first thing in the morning I always suffer from dizziness issues. I need to get back to my early morning workouts. I was doing 180x10 as a drop set 4 months ago after my main sets so I'm probably way too low here, but right now everything feels so tight especially my hamstrings.

Wasn't sure how much weight to use for the 5x10 assistance so I went real low to make sure I could complete all 5 sets. I figure I can always adjust my assistance accordingly as I go through a cycle. I've never done GM's before and my back was on fire after all that squatting so I took 20 off the bar. Turns out I didn't need to as that made the GM's too easy, but it was good form practice.


I'm looking forward to the volume with Boring But Big and am excited about 5/3/1. Feels great to be back in my gym.

Off Road
08-23-2010, 05:41 PM
Welcome back...now get to work :)

teeroy
08-24-2010, 09:05 PM
Welcome back...now get to work :)

Thanks. It feels good to get back at it.

Cycle 1, Week 1

Bench

5x105
5x120
13x140

5x10x85

Dumbell Row, Skull Crushers, superset, no rest between sets

DR 5x10x35
SC 5x10x10

Chin Ups

5 sets

teeroy
08-26-2010, 09:58 AM
Cycle 1, Week 1

Deadlift

135x5
165x5
185x5
210x12

135x5x10

Hangling leg raise 5 sets of 5
Pull Through 5x10 monster minis
Chin-Ups 5 sets with avg band

teeroy
08-29-2010, 10:02 AM
8/28/2010

Cycle 1, Week 1

OHP

Barx10x2
60x5
70x5
80x12

55x5x10

Shrugs

185x5x10

Chins


5 sets

teeroy
08-30-2010, 02:21 PM
8/30/2010

Cycle 1, Week 2

Squats

140x3
160x3
180x8

85x5x10

GM

85x5x10

Chins by 5 sets

Squats felt much better today than last week. Was a little worried because I went bike riding yesterday and with not exercising for 4 months I struggled on the hills. But they felt good. The lower back definitely gets fried with all the squatting and GM's. Fried in a good way, though.

teeroy
08-31-2010, 09:02 PM
8/31/2010

Cycle 1, Week 2

Bench

barx10x2
115x3
130x3
145x12

85x10x5

Superset

Dumbell Row 50x10x5
Skull Crushers 10x10x5

H-Rolls

10x10x3

Chin-Ups x 5 sets

Bench felt much better than last week. Last week I struggled for the last couple of sets of the 5x10 but breezed through it this week. I may increase by 5lbs next week. I feel like my 5x10 assistance may be more of a judgement call as to when I increase the weights rather than a prescription as I don't recall there being a prescription in the book. I'll have to look that up.

Notes for next week - stay at 50lb for rows and move to 12.5 for skull crushers.

I'm going on vacation Oct 9th through the 23rd. As it works out the week of the 11th is a deload week so that works out well. If the hotel has a rack I may start my next cycle the week of the 18th. My family likes to hang out on the beach all day and I get bored so I can probably peel away from the family a little to get some work outs in.

Just did 3 sets of H-Rolls, Want to get that up to 5, but want to take it easy on my left shoulder. Really help this works as well for me as other members on here have said it works for them.

teeroy
09-03-2010, 05:07 PM
9/3/2010

Cycle 1, Week 2

Deadlift

135x3
175x3
200x3
225x14

145x10x5

Hanging Leg Raise x 5 sets x as many

Pull Through monster minis x 10 x 5

Chin-Ups x 5 sets x as many

These DL days are brutal. Was nearly hyperventilating after the 14. Great conditioning workout.

Limiting factor on the hanging leg raises is my grip. Good grip workout, though. Need to start using the tire on the pull throughs - the monster minis aren't enough.

Off Road
09-03-2010, 05:31 PM
Looks like you are getting back into the swing of things...good stuff.

teeroy
09-04-2010, 02:18 PM
9/4/2010

Cycle 1, Week 2

OHP

barx10x2
65x3
75x3
85x15

55x10x5

Shrugs

190x10x5

Chinups x 5 sets x as many

Note for self: Keep the shrugs at 190 next week. Didn't feel like I was getting full ROM on the last couple of sets.

Off Road
09-04-2010, 02:32 PM
Killer pressing. Between the pressing and the shrugs, your traps must have been on fire.

teeroy
09-04-2010, 02:52 PM
Killer pressing. Between the pressing and the shrugs, your traps must have been on fire.

They were definitely on fire. I love grinding out these high reps in the Boring But Big routine.

teeroy
09-09-2010, 04:23 PM
9/9/2010

Cycle 1, Week 3

Squat

150x5
170x3
190x6

90x10x5

GM

90x10x5

Chin-Ups x 5 sets x as many

Was at the lake all day on Monday for Labor day and was sick for the last two days so I am a little behind schedule this week. Next week is a deload week, though, so I should be able to do all 4 days back-to-back and make up for the lost days and get back on schedule.

teeroy
09-10-2010, 01:18 PM
9/10/2010

Cycle 1, Week 3

Bench

120x5
140x3
155x11

85x10x5

Dumbell Row + Skull Crusher Superset No Rest Between Sets

DR @ 50x10x5
SC @ 12.5x10x5

Face Pulls

Monster Mini + Orange Band x 10 x 5

Breezed through the assistance bench this week. Definitely time to move up 5lbs on that. Can probably move up on skull crushers again. Will stay the same at the rows as I still struggled on the last two sets. Will try an average band or the tire on the face pulls next time. Substitued the face pulls for chins on this day since my biceps are tired after the rows.

Off Road
09-10-2010, 01:23 PM
You are progressing well.

teeroy
09-12-2010, 08:15 PM
9/12/2010

Cycle 1, Week 3

Deadlift

135x5
185x5
210x3
235x13

145x10x5

Hanging Leg Raise + SLDL Superset X 5 sets

HLR x As Many
SLDL 145x10

Chin-Ups x as many x 5 sets

teeroy
09-12-2010, 08:22 PM
You are progressing well.

Thanks OR. I have a deload next week and then looking forward to some PR's in the next cycle. Despite the name, I'm enjoying the Boring But Big routine.

teeroy
09-13-2010, 01:31 PM
9/13/2010

Cycle 1, Week 3

OHP

barx10x2
70x5
80x3
90x13

55x10x5

Shrugs

185x10x5

H-Rolls

10x10x5

Went back down to 185 on the shrugs. ROM felt good through all the sets so I'll go back up to 190 for the next cycle.

Been doing some other rehab work for my left shoulder and it is feeling much better. Adding H-Rolls for additional rehab. Starting off low. I'm not looking at it as a strength exercise, just a rehab exercise.

While I mentally want to keep pressing on, my body seems ready for a deload week so it will be nice. I need to do some reading tonight or tomorrow because I can't remember if I'm suppose to do the assitance exercises. My guess is probably not, but I'll read through it again to double check. I am in fat loss mode so I do want to make sure I get some cardio even if it is just walking for 45 minutes.

Off Road
09-13-2010, 02:43 PM
Nice job on completing the cycle. Enjoy the deload. The way you do it is up to you, but just make sure to decrease the intensity and volume. I like to use the 40%, 50%, and 60% numbers. I just do 10 reps at each percentage. That's enough to keep the groove and rest the body. Then I finish with 3x10 on one accessory lift but keep it easy. Good luck.

teeroy
09-14-2010, 01:07 PM
Nice job on completing the cycle. Enjoy the deload. The way you do it is up to you, but just make sure to decrease the intensity and volume. I like to use the 40%, 50%, and 60% numbers. I just do 10 reps at each percentage. That's enough to keep the groove and rest the body. Then I finish with 3x10 on one accessory lift but keep it easy. Good luck.

Thanks. I may try this instead of just the 5 reps. That seemed so low as almost not worth it.

teeroy
09-14-2010, 01:15 PM
9/14/2010

Conditioning

4 sets of:

1/4 mile run (jog)
90lb clean & press from floor x 10
standing high jump x 10
sit ups x 20

Total Time: 44:23

My conditioning totally sucks. Hard to plan for it yet because I don't know what my next assignment at work will be, but my current thinking is two conditioning days a week. One crossfit style like this and one bike riding day. I really can't do any long running because of my left knee. I'm thinking I'll come up with 4 different crossfit style routines and rotate them each week. So I'll do each one once a month. Then I can track my time each month to try for a PR on the time to track my conditioning. Hopefully I don't get on another stupid travelling gig.

Off Road
09-14-2010, 02:21 PM
Thanks. I may try this instead of just the 5 reps. That seemed so low as almost not worth it.
I thought the same thing.

teeroy
09-15-2010, 01:01 PM
9/15/2010

Cycle 1, Week 4 (Deload)

Squat

85x10
100x10
120x10

GM

120x5x3

Fatman Chin Up

3x5

Off Road
09-15-2010, 01:08 PM
How'd it feel? Easy?

teeroy
09-15-2010, 02:51 PM
Yeah, even easier than I thought it was going to be. On my regular days my 10x5 assistance squats are harder than my last set was today even though the set today was heavier. That third set for max reps must take a lot out of me.

I did feel the GM's a little. I've never done GM's until I started 5/3/1 so that was the heaviest I've gone. They weren't difficult but I at least felt it a bit in my back compared to the deloaded squats. :)

teeroy
09-16-2010, 10:33 AM
9/16/2010

Cycle 1, Week 4 (Deload)

Bench

65x10
80x10
100x10

DB Row + Skull Crusher Superset

DB Row 25x10x3
SC 10x10x3

H-Rolls

10x10x5

teeroy
09-17-2010, 05:05 PM
9/17/2010

Cycle 1, Week 4 (Deload)

Deadlift

135x10x2
150x10

Hanging Leg Raise + SLDL Superset

HLRx5x5
SLDLx150x5x5

Fatman Chin Up

3x5

5/3/1 Percentages called for starting lower on the deadlift but I really couldn't bring myself to put something smaller than 45's on.

I've been living on 40g-50g of carbs per day for the last 8 days or so. This is for fat loss and I've had great success with low carb diets in the past. About 5 years ago I lost 45lbs on a low carb diet and that was when I wasn't exercising at all. Yesterday my energy was drained and I could tell it was due to the low carbs so I decided to do a refeed. Went to a buffet and loaded up for dinner. I feel so much better today. I never had to do refeeds back when I did low carb before but I wasn't working out. It seems I'll have to this time so I'll plan on a refeed every 6-8 days. I'll probably just do one refeed meal rather than a refeed day.

I've started my daughter lifting this week. She is 10 and active in sports. She is very excited and had fun this week. I've kept the weights VERY low and we're working on form. We'll do a slow progression. We'll work out two days a week. She already has soccer practice two days a week, a game one day a week, and PE at school so two days should be fine. I have her on the following basic routine:

Day 1

Warm Up (jumping jacks, foam roll, sit ups) x 3

Pull Up (with band for now until she can do full pull ups)
Deadlift
DB Row
DB Curl

Cool Down - stretch

Day 2

Warm Up (jumping jacks, foam roll, sit ups) x 3

Squat
DB Bench
SLDL
DB OHP
Skull Crusher

Cool down - stretch

Mostly compount movements. I threw in the curls and skull crushers in the hopes that it will help with some definition and, thus, motivation. :)

The squats and deadlifts are being done with a 10lb sandbag for now while we work on form. I may pick up a trap bar for deadlifting and a manta ray for squatting with a bar. If she sticks with it.

We got through the routines pretty quick because we did supersets. I know the importance of not dragging each session out to keep motivation up.

I'm excited. It is something we can do together (I already coach her sports) and I do think it will help her soccer, basketball, and softball.

Off Road
09-17-2010, 10:47 PM
That's pretty cool getting to train the kid. I have fun working with my kids, but so far it's been on-again-off-again. Hopefully they'll catch the bug and stick with it. Until then I'm just keeping it fun.

Deload is about over, you must be feeling fresh and ready to tear it up next week?

teeroy
09-18-2010, 06:49 PM
That's pretty cool getting to train the kid. I have fun working with my kids, but so far it's been on-again-off-again. Hopefully they'll catch the bug and stick with it. Until then I'm just keeping it fun.

Deload is about over, you must be feeling fresh and ready to tear it up next week?

Yeah, I hope she will stick with it. I'm keeping the weights real light so she will be able to see progression. And I'm working real hard to keep the positive reinforcement coming to keep it fun and motivating. I'm keeping my fingers crossed that she will want to stick with it. I think the hardest part is going to be making the time between her sports and homework, but that could also be a good chance for a life lesson to learn to make the time for physical fitness.

teeroy
09-18-2010, 07:19 PM
9/18/2010

Cycle 1, Week 4 (Deload)

Military

55x10x3

Shrugs

135x10x3

H-Rolls

10x10x3

BB Curls

45x10x3

Deload is over. Time for some new PR's!!! :evillaugh:

Was just looking at my schedule and I am going to be on vacation starting Oct 6th through like the 22nd. So I will need to accelerate this next cycle to be done by the 5th. I think the best way to get it in will be 4 days on, 2 days off times 3 weeks. I'll end exactly on the 5th if I start on Monday the 20th. It could be a little tough recovery wise, but I'll just have to make it work.

Not sure what to do with the shrugs going forward. I can definitely tell that I'm not getting good full ROM at the heavier weight so I think I may significantly back off like down to 155 and slowly progress. I feel like I will get stronger if I start lower and make sure I am getting full ROM.

teeroy
09-20-2010, 10:02 AM
9/20/2010

Cycle 2, Week 1

Squats

airx10
barx10
140x5
160x5
180x10 +2PR

95x10x5

GM

95x10x5

Fatman Chin Ups

4,3,3,3,3

Hit a +2PR on the squats so I'm happy with that. However, my form wasn't great. Just wasn't tight and GM'd a little. Assistance and GM's felt fine so I'll probably go up another 5lbs on that. Had planned on supersetting the GM's and chin ups but forgot to. Want to do that next week so I can get through the workout faster.

SCmmaFAN
09-20-2010, 10:27 AM
Hey! I can't believe I've missed out on your journal since joining WBB. Of course, I realized why when I read about your hiatus over the past several months due to commitments. Anyway, I'll be following your journal from here on out.

BTW: Great job on the squat PR!!!

Off Road
09-20-2010, 12:52 PM
Hit a PR right out of the gate. Way to get after it!

KGM
09-20-2010, 06:09 PM
Nice work since coming back from the time off and it looks like it is paying off in the form of PR! Keep it up!

teeroy
09-20-2010, 10:05 PM
Hey! I can't believe I've missed out on your journal since joining WBB. Of course, I realized why when I read about your hiatus over the past several months due to commitments. Anyway, I'll be following your journal from here on out.

BTW: Great job on the squat PR!!!

Yeah, that haitus sucked! I hope I never get stuck on a project like that again.


Hit a PR right out of the gate. Way to get after it!

Thanks OR!!


Nice work since coming back from the time off and it looks like it is paying off in the form of PR! Keep it up!

Hey, wassup KGM. Good to see you back too. Thanks, and I hope everything is going well.

teeroy
09-21-2010, 11:06 AM
9/21/2010

Cycle 2, Week 1

Bench

barx10x2
115x5
130x5
145x15 +3PR

90x10x5

Superset

DB Row 52.5lbs 10x5
Skull Crusher 15lbs 10x5

Superset

Face Pull Orange+Mini 15 x 5
H-Roll 10lbx 12x5

Definitely felt the increase on all the assistance. Will stay at these weights next week. Happy with the PR on the bench!!!

teeroy
09-22-2010, 07:43 AM
Got up to work out this morning. Even started going through my warm up. My lower back is fatigued so I decided to take a rest day. It is going to be tough to get all three weeks of this cycle in by the 5th. If I just had one more day. I need to see what time my flight is on the 6th. If it is a 6am or 7am flight I'm screwed, but if it is mid morning then I can get up early and lift that day. That would allow me to do two on, one off all the way through the 6th.

Off Road
09-22-2010, 08:31 AM
You have to listen to your body. If you run short of time before your trip, you can just combine a couple of workouts into one. Like hitting squat, bench, and row on the last day.

teeroy
09-22-2010, 03:22 PM
You have to listen to your body. If you run short of time before your trip, you can just combine a couple of workouts into one. Like hitting squat, bench, and row on the last day.

Yeah, that's what I was thinking. Combine OHP and Deads on the 5th. That way I can do 2 on and 1 off all the way through. Worst case scenario I don't get my OHP in and I hit the dumbells at the hotel gym.

I did walk on the treadmill for 45 minutes. Down 6lbs in the last 10 days or so.

SCmmaFAN
09-22-2010, 06:27 PM
Yeah, that's what I was thinking. Combine OHP and Deads on the 5th. That way I can do 2 on and 1 off all the way through. Worst case scenario I don't get my OHP in and I hit the dumbells at the hotel gym.

I did walk on the treadmill for 45 minutes. Down 6lbs in the last 10 days or so.

It looks like you are going to kick my butt on the weight loss. Do you have a target time frame to get to 215#?

teeroy
09-22-2010, 11:38 PM
It looks like you are going to kick my butt on the weight loss. Do you have a target time frame to get to 215#?

No, I'm not quite that organized. :clown: One of the reasons why I'm liking the 5/3/1 BBB so much.

I'm going on vacation from October 5th through the 22nd. My goal is to still eat healthy the majority of the time but if we're at a good restaurant I'll likely splurge a little. I hope I can just make it through without gaining any weight. I do plan on hitting their gym 2-3 days a week to get some full body workouts with their dumbbells so I can minimize DOMS when I get back. That should also help with hopefully maintaining weight.

I expect that my body will eventually settle down to 1-2 lbs/week. I just started 10 days ago with low carb and counting calories (for the most part, I don't weigh stuff). It seems like I always get a big drop at the beginning and then it settles down. Given that, we should be close to the same weight each week as I'm at 259 today. Say I got down to 255 before vacation (or more likely down to 250 and back up to 255 after vacation) then 215 should be doable by mid march'ish (there are the holidays...). Honestly, if I was down to 215 by even the end of March I'd be totally stoked. That would be a whole new life for me. I haven't been under 220 in probably 12 or 13 years.

You know what really sucks. The fact that I've yo-yo'd enough to know that I get a big drop at the beginning of a diet. Not this time, dammit. Not this time....

SCmmaFAN
09-23-2010, 08:44 AM
No, I'm not quite that organized. :clown: One of the reasons why I'm liking the 5/3/1 BBB so much.

I'm going on vacation from October 5th through the 22nd. My goal is to still eat healthy the majority of the time but if we're at a good restaurant I'll likely splurge a little. I hope I can just make it through without gaining any weight. I do plan on hitting their gym 2-3 days a week to get some full body workouts with their dumbbells so I can minimize DOMS when I get back. That should also help with hopefully maintaining weight.

I expect that my body will eventually settle down to 1-2 lbs/week. I just started 10 days ago with low carb and counting calories (for the most part, I don't weigh stuff). It seems like I always get a big drop at the beginning and then it settles down. Given that, we should be close to the same weight each week as I'm at 259 today. Say I got down to 255 before vacation (or more likely down to 250 and back up to 255 after vacation) then 215 should be doable by mid march'ish (there are the holidays...). Honestly, if I was down to 215 by even the end of March I'd be totally stoked. That would be a whole new life for me. I haven't been under 220 in probably 12 or 13 years.

You know what really sucks. The fact that I've yo-yo'd enough to know that I get a big drop at the beginning of a diet. Not this time, dammit. Not this time....

HAHA! I know exactly what you are saying.

The thing about my weight loss sometimes is that I will do everything I'm supposed to and my weight will stay pretty much the same. Usually, the next week I'll have a larger weight loss but it's frustrating that week before. I'm hoping with my diet tweaks over the past week and a half that things will pick up for me.

I will be on vacation in late October. I was on two vacations earlier this year and on one I lost some weight and the other I gained. This all happened early on in my weight-loss journey but I've learned a lot since then and I should make better decisions. Still, I have "bad" meals when the time is right and sometimes when it's not. :)

I think we should be finishing our weight loss about the same time. It will be awesome when we get there. When I hit 215-220 I don't what's going to happen because I haven't weighed under 245 @ 6'0" since I was a sophomore in high-school. I think I'm looking forward to when I can bulk for mass and strength. I'll have a hard time with at first but it will be a great day in my life.

BTW: How old are you?

teeroy
09-23-2010, 09:07 AM
HAHA! I know exactly what you are saying.

The thing about my weight loss sometimes is that I will do everything I'm supposed to and my weight will stay pretty much the same. Usually, the next week I'll have a larger weight loss but it's frustrating that week before. I'm hoping with my diet tweaks over the past week and a half that things will pick up for me.

I will be on vacation in late October. I was on two vacations earlier this year and on one I lost some weight and the other I gained. This all happened early on in my weight-loss journey but I've learned a lot since then and I should make better decisions. Still, I have "bad" meals when the time is right and sometimes when it's not. :)

I think we should be finishing our weight loss about the same time. It will be awesome when we get there. When I hit 215-220 I don't what's going to happen because I haven't weighed under 245 @ 6'0" since I was a sophomore in high-school. I think I'm looking forward to when I can bulk for mass and strength. I'll have a hard time with at first but it will be a great day in my life.

BTW: How old are you?

I'm 36. Well, 37 next month. You?

Figuring out how to do a proper bulk will be a nice problem to have.

teeroy
09-23-2010, 09:15 AM
Didn't hit my deadlift session again today. Or at least not yet. My back is still feeling "twingy." It doesn't feel like muscle soreness - it is like a little twinge when I bend over so seems more like a nerve thing. It isn't too bad but it is there so I'm just worried that exercising could make it worse. It is wierd in that it is sort of in between twingy and soreness. I've had really bad twinginess (today's word) a few years ago that put me out for a couple of weeks and this isn't anything close to as bad as that. I'd hate to miss out on my workout for what turned out to be really bad DOMS from my squat session after the deload week. I do get really bad DOMS after a period of not exercising.

With muscle soreness it would be a no brainer - I'd exercise right through it and it would likely even feel better afterwards. But not too sure what to do with this. I really hate missing my workouts especially since I want to get through all three weeks of this cycle before I head out on vacation.

SCmmaFAN
09-23-2010, 06:58 PM
I'm 36. Well, 37 next month. You?

Figuring out how to do a proper bulk will be a nice problem to have.

I turned 35 this summer.

teeroy
09-23-2010, 11:01 PM
I turned 35 this summer.

Ha, small world!

Man, I sure hope my back feels better in the morning. I was thinking I should probably get a belt but I don't really want to get one until I lose the weight. Either way I need to decide if I want a 10mm or 13mm. I'm leaning towards 10mm at the moment.

teeroy
09-24-2010, 02:34 PM
9/24/2010

Cycle 2, Week 2

OHP

barx10x2
65x5
75x5
85x15

57x10x5

Shrugs

155x10x5

Fatman Chin Ups 4,4,3,3,3
H-Rolls 10lbsx12x5

Back is still bothering me today but is feeling a little better. I can at least bend over to take my shoes on and off without being in total pain, just a little pain. My back definitely had some unhapiness when doing the shrugs which is interesting because I'm not bending over to do shrugs. Good news is that it seems to be getting better. Bad news is that I won't be doing squats or deads for a little bit more. So much for getting through this cycle before vacation.

I"m going to try substituting some lunges and sled pulling to get some leg work in. I'll just do those on what would otherwise be my squat and deadlift days.

I've decided I want a belt. Longevity is more important than making sure the core gets worked out as much as it can. I do sit ups 3-4 times a week anyways and can throw in other core exercises. Problem is I don't want to spend $50 on one now and have to buy another one in 6 months after I've dropped the weight. Maybe I'll just order one in my target waist size range and that will be more motivation to drop the weight quicker. :evillaugh: The APT belts seem to have a larger range than the others.

SCmmaFAN
09-24-2010, 06:11 PM
You must have tweaked your back pretty good. I would definitely rest it!

You also have the same problem as myself pertaining to a belt. I have one now from my old lifts days The problem is that it's tapered and not even one-piece leather. It ends up either digging into my ribs or my hips depending on where I have the belt sitting. Just like yourself, I don't want to buy a belt now and then need another one in six months time. Since I have a belt now, I'm tempted to ride it out until I get closer to the weight I'm aiming for.

teeroy
09-24-2010, 10:37 PM
Yeah, this back thing is killing me. I felt like I had good momentum with my squats and deads.

There was no time when I felt it got hurt when exercising. I just woke up in the morning and it was hurting bad. This happened to me a few years agol, but that was back before I knew much about lifting and was just doing sit ups and dumbbell stuff. If I remember right it took a couple of weeks to get better.

Stick with your current belt cuz we're going to lose the weight bro!

Mark!
09-24-2010, 10:56 PM
When I got my belt sized at Inzer, they told me since I was losing weight pretty well, that they were sizing me for a really tight fit for now, but with the weight coming off, I'd be able to tighten it. I was in hole # 1 when I bought it, now I'm in #5 when I put some tightness down on it. Also, guys at Inzer showed me some belts that they drilled out to make smaller, they looked perfectly fine, no material splitting or anything. The ONLY issue I have with them is they don't always have sizes in stock, and it takes 3 weeks to make. If you go Inzer, call them to make sure they've got it in stock and can ship ASAP to you. The forever belt is great. I love mine. Get that back healed up bro, back pain sucks, a lot.

SCmmaFAN
09-25-2010, 07:06 AM
I'll probably stick with my current belt. I thought about going to Walmart and getting a cheaper belt that's better than the one I got now but I probably won't. I used my old belt yesterday for deadlifting and it was fine. I guess I need to find the sweet spot with my current weight. Before I think my overly excess blubber padded everything.

teeroy
09-25-2010, 11:43 PM
When I got my belt sized at Inzer, they told me since I was losing weight pretty well, that they were sizing me for a really tight fit for now, but with the weight coming off, I'd be able to tighten it. I was in hole # 1 when I bought it, now I'm in #5 when I put some tightness down on it. Also, guys at Inzer showed me some belts that they drilled out to make smaller, they looked perfectly fine, no material splitting or anything. The ONLY issue I have with them is they don't always have sizes in stock, and it takes 3 weeks to make. If you go Inzer, call them to make sure they've got it in stock and can ship ASAP to you. The forever belt is great. I love mine. Get that back healed up bro, back pain sucks, a lot.

I was debating on getting the Inzer belt. Everyone that gets one says they love it. When you say you got sized did you go in a store somewhere or measure yourself and work with them over the phone/email? Do you know what the difference is between the Forever and the Economy?


I'll probably stick with my current belt. I thought about going to Walmart and getting a cheaper belt that's better than the one I got now but I probably won't. I used my old belt yesterday for deadlifting and it was fine. I guess I need to find the sweet spot with my current weight. Before I think my overly excess blubber padded everything.

Yeah, that sounds good. Then order a good one once we get down to size. I wish I had a temporary one.

teeroy
09-25-2010, 11:52 PM
9/25/2010

Lunges with 20lb DB

10/leg x5 sets

Treadmill - walk - 20 min

I'm still nursing my back so couldn't squat today. Did some lunges instead. Couldn't think of much else to do that didn't involve my back. Thought about dragging the tire but seemed like the back may get involved in that and I'd rather leave it alone so it heals up. The good news is that it is getting slightly better every day.

The lunges were surprisingly difficult. I guess it has been a long time since I've done them. Probably because they are surprisingly diffucult. Given my current back situation it got my thinking about my routine. For BBB I was doing 5 sets of 10 GM's every week as assistance. That is a lot of lower back work especially because it is after the squat work sets and then the squat BBB sets. So, I think I may alternate every week between lunges and GM's. The lunges are clearly a weak spot so I want to hit those in my routine. Maybe I could even throw in split lunges so I'd have a different assistance every week and only be GM'ing once a month plus maybe a light three sets on deload week. I think that sounds like a plan. My quads should be on fire on squat + lunge days. :evillaugh:

Off Road
09-26-2010, 07:39 AM
I like your thinking on the assistance lifts.
Is your sled attached to your waist or are you using a shoulder harness? My sled is attached to my waist and I will still pull it when my back is hurting. But if you are pulling with a shoulder harness, probably a good idea to skip it when your back is hurting.

teeroy
09-26-2010, 08:29 AM
I like your thinking on the assistance lifts.
Is your sled attached to your waist or are you using a shoulder harness? My sled is attached to my waist and I will still pull it when my back is hurting. But if you are pulling with a shoulder harness, probably a good idea to skip it when your back is hurting.

Shoulder harness. All I have right now is two blast straps that I put around each shoulder. That was my thinking too. Because I'm supporting the weight higher up in the body the back would probably get activated. I need to get a dip belt with chain so I can pull it from my waist like you have.

teeroy
09-26-2010, 05:08 PM
9/26/2010

Cycle 2, Week 2

Bench

barx10x2
120x3
140x3
155x13 +2PR

95x10x5

DB Row Superset with Skull Crushers

DB Row 52.5x10x5
SC 15x10x5

Face Pulls

Orange + mini band x 20 x 5

H-Rolls

10x12x5

BBB assistance went up real easy again today even though I went up another 5lbs. I think my capacity is increasing nicely at least on bench. Rows were much easier than last week as well.

The back is getting better every day so hopefully I will be back to squatting and deadlifting again soon. I ordered a belt and dip harness to go with it to pull the sled. I figured I might as well get the belt even if I have to get another one in six months. It was like $50 at APT and I can sometimes easily spend that on supplements. At least with the belt I'll have it forever either to use personally or to let someone else use. I paid a little extra for 3 day shipping too in case my back is ready by then.

I'm still pretty sure I want to get an 8' bar but I'm going to hold off until after vacation to make the final decision. I don't want it shipped while I'm on vacation and I also want to lift with the belt a little first. Also, I don't have a bar holder so I'm not sure what I would do with multiple bars. I may have to make something to hold them. I'm thinking of getting a trap bar as well for my daughter to use for deadlifts and maybe even a 5' or 6' bar for her to use for squatting and for my son to use when he gets older. That would be 4 bars right there.

teeroy
09-27-2010, 06:47 AM
Weighed in at 258.4 today. Heading in the right direction. Been strict on <50g of carbs a day. Haven't had to refeed since my back went out and I haven't been doing squats or deadlifts. Rest day today so I'll just hit the treadmill for 45mins. Forgot to record any football so I'll have nothing to watch while on it which sucks!

Off Road
09-27-2010, 06:55 AM
I have a standard bar, an Oly bar, and a trap bar. I just lay them on the floor against the wall when not in use. Nice job on the bench PR.

teeroy
09-27-2010, 05:24 PM
I have a standard bar, an Oly bar, and a trap bar. I just lay them on the floor against the wall when not in use. Nice job on the bench PR.

Cool, I can probably do that to save some time and money. I have a little space between the rack and the wall but it is concrete. I can pick up a cheapo rubber mat at Home Depot and cut it up to place it where the collars would hit the ground. That is where my dumbells are at, though, so I'll have to find a place for those.

APT is backordered on their belts so I won't have my belt until after vacation. :(

teeroy
09-28-2010, 12:19 PM
9/28/2010

Split Lunges

10/leg x 5

Fatman Chin Ups 4,4,4,3,3

Treadmill 20 minutes

Just legs again since I am still nursing the back. It is feeling much better. However, I did air squats during my warm up as I normally do to get the blood flowing in my legs and my back is letting me know about it. So it seems to still be a ways away from wanting any weight on it.

I like BBB and it seems to be working well for my chest/arms/shoulders but I'm going to switch things around for squats and deads. I haven't totally decided yet, but I think I'll stick with the BBB squats but only do GM's once a month and substitute lunges and sled pulling the other weeks. Not too sure what to do with BBB deads. I feel like it was the squats + GM's back-to-back that overworked my back and that it wasn't the deads so I may stick with the BBB deads. We'll see. Maybe I'll do BBB every other week and something else like rack and speed pulls the other two weeks.

Off Road
09-28-2010, 02:19 PM
Everybody is different, but deadlifts are my biggest enemy when it comes to back injuries. It's just way too easy to get out of the groove when things get heavy, not to mention the fact that you are starting the lift from a vulnerable position.

Take your time coming back from the injury, the weights will be waiting for you when you're ready. Just take this time to increase some upper body lifts and focus on conditioning. Both are excellent goals.