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Drew92
05-28-2009, 03:16 PM
Hey my name is Drew and this is my second journal. I'm just getting back into lifting since I hurt my back deadlifting two months ago. My advice on that form down and not let your back arch. Before I hurt my back I was working out in my basement. Now I go to a gym. I plan to follow the basic outline of starting strength. I want to gain weight and strength. I'm aways willing to listen if you have advice or if I should switch something up.

Workout A (sets x reps):
Squat 3x5
Bench Press 3x5
Deadlift 1x5

Workout B (sets x reps):
Squat 3x5
Standing Barbell Overhead Press 3x5
Powerclean 5x3

Current Stats:
Weight 152.6 lbs
Bench Press: 155lbs 5
Deadlift: 225lbs 5
Squat: 155lbs 5
Military Press: 95lbs 3
Powerclean: 155lbs 3

Drew92
05-28-2009, 03:33 PM
Thursday
May 28th 2009

Workout B:
Power Clean: 3x5
135lbs-3/140lbs-3/145lbs-3/150lbs-3/155ls-3
Squat: 3x5
155lbs 5-5-5
Military Press: 3x5
65lbs-5/85lbs-5/95lbs-3
Seated Calf Raise: 3x?
50lbs 15-15-15
Cable Shouldar Crossover: 3x5
20lbs-15/30lbs-12/20lbs-15
Dips: 3x5
0lbs 8-8-10
Cable Curls: 2x?
100lbs 15-15

Drew92
05-30-2009, 03:59 PM
Saturday
May 30th 2009

Workout A:
Squat: 3x5
160lbs 5-5-5
Dumbbell Bench Press: 3x8
50lbs 8-10-10
Deadlift: 1x5
245lbs 5
Dips: 3x8
0lbs 8-10-12
Tricep Pushdowns: 2x15
100lbs 15-15
Cable Curls: 2x15
100lbs 15-15

I've been using straps for my deadlift. The bar at my gym is thicker then the one at home which makes a huge difference. I had a pain in my left shouldar on my 1st set of benching so I switched it up to dumbbells.

Drew92
06-03-2009, 10:42 AM
Wednesday
June 3rd 2009

Squat: 3x5
165lbs 5-5-5
Bench: 155lbs 5-5-5
Deadlift: 185lbs 5-5-5
Calves: 3x20
135lbs 20-20-20
Skull: 3x12
60lbs 12-12-12
Curls: 3x8
90lbs 8-8-8

No more going to the gym. I got a squat cage and bench with a full set of weights with a tree off of craigslist. I will post some pictures later. This setup is much better than the gym I went to.

Drew92
06-04-2009, 01:55 PM
This is my new equipment I got off of craigslist. I got a power rack, bench, bar with full set of plates and a plate tree. The guy I bought the cage from built it.

http://img.photobucket.com/albums/v118/dilley340/029.jpg

http://img.photobucket.com/albums/v118/dilley340/027.jpg

http://img.photobucket.com/albums/v118/dilley340/030.jpg

benno
06-04-2009, 08:12 PM
Looks like a handy setup, go hit em hard.

Drew92
06-05-2009, 02:13 PM
Friday

June 5th 2009

Squat: 3x5
160lbs 5-/165lbs 5-/185lbs 5
Military Press: 3x5
85lbs 5-5-5
Power Clean: 3x3
135lbs 5-/145lbs 5-/155lbs 5
Chin Ups: 3xF
0lbs 10-9-8
Skull Crushers: 3x12
60lbs 12-12-12
Curls: 3x12
80lbs 12-12-12

I miss calculated my first two sets of squats I ment to have 170lbs and then 175lbs. So I went way up and completed 185lbs. I wasn't to sure on depth though I will have to film it next time. This new equipment is really nice comparied to what I used to use.

Drew92
06-07-2009, 06:02 PM
Sunday

June 7th 2009

Squat: 3x5
185lbs 5-/190lbs 2-4-/185lbs 5
Bench: 3x5
160lbs 5-5-5
Deadlift: 3x5
205lbs 5-5-5
Dips: 3x8
0lbs 8-8-8
Pull Ups: 3x8
0lbs 8-8-5
Skull Crushers: 3x12
65lbs 12-12-12
Calves: 3x20
135lbs 20-20-20
Curls: 3x12
80lbs 12-12-12

Second set of squats sucked. I hit the safey bar and it threw me off, so I had to drop the weight. Pull ups are palms facing away chins are palms facing me.

benno
06-08-2009, 12:35 AM
Looks like your enjoying ur new setup! Good to hear. Keep working hard!

Drew92
06-10-2009, 10:44 AM
Wednesday

June 10th 2009

Squat: 3x5
175lbs 5-/185lbs 5-/195 3(help on the last two)
Military Press: 3x5
95lbs 5-5-5
Power Clean: 3x3
155lbs 3-/160lbs 3-/165lbs 1
Chin Ups: 3x8
5lbs 8-8-8
Skull Crushers: 3x12
65lbs 12-12-20

Today is the first day of summer so I'm really looking forward to being 100 percent focused on my lifting.

slashkills
06-10-2009, 10:47 AM
Wow, our numbers are pretty close. Ill be interested in seeing how you progress.

Drew92
06-12-2009, 03:32 PM
Friday

June 12th 2009

Squat: 3x5
185lbs 5-5-5
Bench: 3x5
165lbs 5-5-5

I went to the store and bought chalk. Helps alot.

Deadlift: 3x5
225lbs 5-5-5
Dips: 3x8
5lbs 8-8-8
Pull Ups: 3x8
0lbs 7-7-0
Calves: 3x20
140lbs 20-20-20
Skull Crushers: 3x12
70lbs 12-12-12
Curls: 3x12
85lbs 12-12-12
Wrist Rolls: 3x
25lbs/35lbs/45lbs
Elbow Planks: 3x1 minute
olbs 1-1-1

Drew92
06-15-2009, 02:47 PM
Monday

June 15th 2009

Squat: 3x5
190lbs 5-5-5
Bench: 3x5
170lbs 4-5-4
Deadlift: 3x5
22lbs 5-/245lbs 5-/265lbs 5
Skull Crushers: 3x12
70lbs 12-15-15
Wrist Rolls: 3x6ft of rope
75lbs 1-1-1-1

Drew92
06-19-2009, 08:03 PM
Friday

June 19th 2009

Squat: 3x5
195lbs 5-5-5
Bench: 3x5
170lbs 5-5-4
Deadlift: 3x5
235lbs 5-/255lbs 5-/275lbs 5
Dips: 3x8
0lbs 8-10-10
Calves: 3x20
145lbs 20-20-20
Skull Crushers: 3x12
75lbs 12-12-12
Curls: 3x12
35lbs 12-12-12
Wrist Rolls: 3x
75lbs 1-1-1
Elbow Planks: 3x1:15
0lbs 1-1-1

LuNa
06-20-2009, 06:34 AM
Looking good dude. Nice choice going for Starting Strength. Don't forget you are only supposed to do 1 set of 5 for deadlifts. Numbers are looking pretty solid, good job!

slashkills
06-20-2009, 08:16 AM
Good stuff man

Drew92
06-20-2009, 04:26 PM
Looking good dude. Nice choice going for Starting Strength. Don't forget you are only supposed to do 1 set of 5 for deadlifts. Numbers are looking pretty solid, good job!

Yeah, maybe I should try and drop the first two sets and just do one heavy set. Only one set doesn't really seem like much though.

LuNa
06-20-2009, 06:15 PM
Yeah, maybe I should try and drop the first two sets and just do one heavy set. Only one set doesn't really seem like much though.

It doesn't at first site but when they become heavier it takes that last bit out of you. I also found that when your squats get really heavy you are happy you only have to do one set. As long as you are increasing the weight with one set you should be fine.

Drew92
06-21-2009, 06:57 PM
Here is my home made dip station. I made it today.

http://img.photobucket.com/albums/v118/dilley340/011.jpg

Drew92
06-22-2009, 08:20 PM
Monday

June 22nd 2009

Squat: 1x20
135lbs 20
Seated Press: 3x5
95lbs 5-/105lbs 5-/Push press 5
Powerclean: 3x3
135lbs 3-/155lbs 3

Came back a few hours later.

Pull ups: 3x8
0lbs 8-8-7
Dips: 3x8
0lbs 8-10-12
Skull Crsuhers: 3x12
75lbs 12-12-12
Curls: 3x15
35lbs 15-15-15
Wrist Curls: 3x
75lbs 1-1-1
Elbow Planks: 3x1:25
0lbs 1-1-0

If my sternum hurs after dips what am I doing wrong?

Drew92
06-24-2009, 02:07 PM
Wednesday

June 24th 2009

Bench: Doubles
155lbs 2-/175lbs 2-/185lbs 2-/190lbs 2
Deadlift: 3x5
225lbs 5-5-5
Pull Ups: 3x8
0lbs 8-7-10
Dips: 3x10
0lbs 10-10-10
Shrugs: 3x15
90lbs 15-15-20
Curls: 3x12
40lbs 12-12-12

My legs were to sore to squat again.

Drew92
06-26-2009, 06:12 PM
Friday

June 26th 2009

Squat: ?
200lbs 4-/215lbs 0
Pull Ups: 3x8
0lbs 8-/5lbs 8-/0lbs 5
Military Press: 3x8
85lbs 8-10-9
Shrugs: 3x20
100lbs 20-20-20

I need to find or make a new routine. Squating 3x a week isn't giving me enough time to rest. Any ideas?

depotman
06-27-2009, 01:44 PM
Here is my home made dip station. I made it today.

http://img.photobucket.com/albums/v118/dilley340/011.jpg

This looks sic, nice job.

Drew92
06-27-2009, 06:08 PM
This looks sic, nice job.

Thanks, I have an updated one in the vids/pics forum.

Drew92
06-29-2009, 04:54 PM
Monday

June 29th 2009

Squat: 3x5
200lbs 5-4-3
Bench: 3x5
170lbs 5-5-4
PullUps: 3x8
0lbs 8-8-8
Dips: 3x8
5lbs 8-8-8
Sandbag Lift: 3x6
90lbs 57 inch platform 6-6-6
Skull Crushers: 3x12
70lbs 12-12-12
Calves: 3x20
135lbs 20-20-20
Curls: 3x12
40lbs 12-12-12
Shrugs: 3x20
135lbs 20-20-20
Wrist Rolls: 3x
75lbs 1-1-1

Today I weighed 160lbs

Okay this routine is clearly not starting strength. Squatting 3x a week was getting ridiculous. Not enough time to recover. I did pretty much stuff today so if it becomes to much I will take some isolation movements out. I'm trying to work on my weak links ; shoulders, biceps, and back. I will deload for bench and squat about ten pounds and start doing a 5x5 instead for those lifts. The sandbag lift is alot of fun. Dips are still leaving my sternum sore so if any one has anything to say to help me out I would appreciate it.

aormz
06-29-2009, 09:01 PM
dood.. Trust me, stay on Starting strength.. Your shoulders and back will catch up once you are Hang Cleaning 225lbs. 3x a week isnt too much for squat, it's a total of 9 working sets per week.

Dont F*** with the program, go back. You need a strong base, SS will give you that. Once you are squatting 315x5, benching 225x5, Hang Cleaning 205x5, you will notice tremendous gains in size.

Trust me, dont ***** it up, you are 5 weeks in, give it another 8..

slashkills
06-29-2009, 10:01 PM
I would stick with starting strength for a little longer. If you really want to change though, 5/3/1 or westside for skinny bastards could also give you a good base if you pick the right accessory work.

I dont know if you seen my post in my journal about xbox before i deleted my journal , but i dont have xbox any more because i got the ring of death six times and my signal for live always sucked no matter what i did. It was to much work so i sold it and used money to get a guitar. My name was slashkills

Drew92
06-30-2009, 06:12 AM
dood.. Trust me, stay on Starting strength.. Your shoulders and back will catch up once you are Hang Cleaning 225lbs. 3x a week isnt too much for squat, it's a total of 9 working sets per week.

Dont F*** with the program, go back. You need a strong base, SS will give you that. Once you are squatting 315x5, benching 225x5, Hang Cleaning 205x5, you will notice tremendous gains in size.

Trust me, dont ***** it up, you are 5 weeks in, give it another 8..

Okay I will try squatting 3x times again. I need accesory lifts though to help my big three progress. Thanks for the insight. Hang cleans aren't in the rountine, unless you mean power cleans. I'm having trouble getting for down with these.

Drew92
07-01-2009, 04:17 PM
Wednesday

July 1st 2009

Deadlift: 1x1
225lbs 1-/275lbs 1-/295lbs 1-/315lbs 1
Military Press: 3x5
95lbs 5-5-5
Bent Over Row: 3x8
95lbs 8-8-8
Seated Dumbbell Press: 3x8
40lbs 8-8-/50lbs 6
Laterial Raises: 3x12
10lbs 12-/15lbs 12-12
Step Ups: 2x8
135lbs 11 inch box 8-/14 inch box 8
Chin Ups: 3x8
0lbs 8-/10lbs 8-/0lbs 8

New PR for deadlift. I weighed around 157.5lbs today so it was a 2x body weight lift.

slashkills
07-01-2009, 05:40 PM
Congrats on the new PR!

Drew92
07-03-2009, 05:24 PM
Friday

July 3rd 2009

Squat: 3x5 Deload
185lbs 5-5-5
Bench: 3x5 Deload
160lbs 5-5-5
Pull Ups: 3x8
5lbs 8-8-8
Calves: 3x20
155lbs 20-20-20
Skull Crushers: 3x12
75lbs 12-12-12
Curls: 3x12
40lbs 12-12-12
Upright Rows: 3x12
70lbs 12-12-12
Planks: 2x1:30 min
0lbs 1-1

Drew92
07-06-2009, 05:21 PM
Monday

July 6th 2009

Squat: 3x5
205lbs 3-/185lbs 5-5
Bench: 3x5
175lbs 4.75-/165lbs 5-5
Pull Ups: 3x8
7.5lbs 8-8-8
Incline Dumbbell Press: 3x12
50lbs 12-12-12

It seems like my all my workouts feel like one of those days were every thing goes wrong. Thats why I have been switching it up so much. I might try having a leg/back/chest split were I can really get in volume, but then have a whole week to rest. With this split I could really focus on the assory muscles to help my maxs go up.

Drew92
07-08-2009, 04:31 PM
Wednesday

July 8th 2009

Sumo Deadlift: 3x5
225lbs 5-/275lbs 5-/300lbs 1-/Regular Deadlift 300lbs 1(right after sumo)
Sandbag Lift: 3x?
130lbs 49 Inch Stand 5-5-5 (Last set was timed at just under 30 seconds)
Pull Ups: 3x?
0lbs 10-/10lbs 8-/25lbs 4
Rear Laterial Raises: 3x?
10lbs 15-15-20
Wrist Rolls: 5x
75lbs 1-1-1-/100lbs 1-1
Curls: 3x12
35lbs 12-12-12
Ab Video: 1x
0lbs 1

This was a fun workout. I have never done sumo deads before. I did however notice that once I was close to locking out my hands would rub against my leg making it harder to hold on to is this normal? I added more sand to make my sandbag heavier. Its more like a soft brick. (I just put ductape around all the original bags instead of putting it in another bag) It keeps its general shape and doesn't really move around. I made it as an alterantive to an atlas stone. I lift it just like how they lift atlas stones.

Drew92
07-10-2009, 07:28 PM
Friday

July 10th 2009

Bench: 1x1
135lbs 5-/155lbs 3-/175lbs 1-/190lbs 1-/200lbs 1-/205lbs 0-/135lbs 18-/160lbs 7
Squat: 5x5
135lbs 5-/185lbs 5-/205lbs 4-/185lbs 5-/135lbs 5
Seated Military Press w/o back support: 5x5
75lbs 5-/95lbs 5-/105lbs 4-/95lbs 5-/75lbs 10
Tate Press: 3x12
35lbs 12-12-12
Calves: 3x20
155lbs 20-20-20
Chin Ups: ?
0lbs 12-/25lbs 1-/50lbs 1-/0lbs 12
Curls: 3x12
35lbs 12-12-12

I had the 205lbs 5th squat but my balance feel forward and my hips came up and my chest stayed the same. So I had to drop it. New bench PR! I know its not much but, it has been a goal of mine for some time. It seemed as if it flew up. Perhaps if I would have went straight to 205lbs I could have gotten that. I worked my abs on Wednesday and that has deffinitly help my squat. I feel as if my legs can take the load but, my core just crumbles under the weight.

Meat_Head
07-10-2009, 09:37 PM
Workin hard in here man, keep it up. I understand how you feel about switching routines up. SS is good, but that doesn't stop it from being boring. I'd say there's still alot you can benefit from in that routine, but if you insist on avoiding it at least take this advice:

Pick 4-6 heavy compound exercises and work them HARD. Every one of your workouts should focus on a combination of those exercises, performing 2 or 3 each workout. Do NOT vary your form from workout to workout. Find a groove with each exercise and stick with that exact same movement for at least 6-8 weeks. Pick something like squats, sumo deadlifts, powercleans, overhead press, bench press, pullups. Take those exercises and work the hell out of them, 3-5 heavy sets a workout, until they stop progressing. That's all there is too it!

Not trying to sound like an *******, just trying to help.

Drew92
07-11-2009, 08:01 AM
Workin hard in here man, keep it up. I understand how you feel about switching routines up. SS is good, but that doesn't stop it from being boring. I'd say there's still alot you can benefit from in that routine, but if you insist on avoiding it at least take this advice:

Pick 4-6 heavy compound exercises and work them HARD. Every one of your workouts should focus on a combination of those exercises, performing 2 or 3 each workout. Do NOT vary your form from workout to workout. Find a groove with each exercise and stick with that exact same movement for at least 6-8 weeks. Pick something like squats, sumo deadlifts, powercleans, overhead press, bench press, pullups. Take those exercises and work the hell out of them, 3-5 heavy sets a workout, until they stop progressing. That's all there is too it!

Not trying to sound like an *******, just trying to help.

Thanks for your insight. I do all the major lifts first then if I'm up to it I through in some isolation excerises to help my big lifts along.

LuNa
07-11-2009, 08:02 AM
Totally agree with Meat Head. I know SS can be a little boring but the fact that you are setting pr's every workout day is supposed to keep it exciting. I also think you are doing a lot of accessory work. I often find the main three lifts enough. You dont want to burn out after a couple of weeks. The program is good and together with a good diet, you should get the results you are looking for. Keep working as hard as you have been doing and you should get back what you put in.

Drew92
07-13-2009, 06:06 PM
Monday

July 13th 2009

Squat: 5x5
155lbs 5-/185lbs 5-/205lbs 5-/185lbs 5-5
Pull ups: 2xF
0lbs 10-8
Abs: Video
0lbs 1

Weight: 162.4lbs

Okay this was an eye opening workout. I gave it my all on squats and was dead after them. Maybe Starting Strengh is still right for me. I think I have been slacking on intensity. Definitly in the future I want a day to devote strickly for squats.

Drew92
07-14-2009, 04:37 PM
Tuesday

July 14th 2009

Bench: 5x5
165lbs 5-/170lbs 5-/175lbs 5-/170lbs 5-5
Seated Military Press: 5x5
85lbs 5-/95lbs 5-/105lbs 4-/95lbs 5-/85lbs 10
Incline Dumbbell Press: 3x12
50lbs 12-12-12
Skull Crushers: 3x12
75lbs 12-12-12

New bench PR. Which is cool because I have never done a 3x5 with 170lbs sucessfully. With a 175lbs set inbetween notheless.

Drew92
07-15-2009, 01:25 PM
Wednesday

July 15th 2009

Deadlift: 3x5
245lbs 5-/265lbs 5-/285lbs 5
Sandbag Load: 3x5
130lbs 53" 5-5-5
Curls: 3x15
35lbs 15-15-15

Have you ever went for a heavy deadlift pulled as hard as you thought you could but couldn't budge the weight? Thats what is was like today with 285lbs I tried two times then finally got it going. Full stop reps no touch and goes either. The last time I did sandbag loads it was on 49" platform with the last set being 30 seconds. Today my sets were on a 53" platform. My last set was timed at 24 seconds. Thats going to be tough to beat.

brihead301
07-15-2009, 01:41 PM
Lookin strong in here man! Keep it up!

Meat_Head
07-15-2009, 02:22 PM
Sandbag loading is great strength training, I'm jealous! 130lbs is a lot heavier in sand than on a barbell, eh? Keep up the good work

Drew92
07-15-2009, 04:02 PM
Sandbag loading is great strength training, I'm jealous! 130lbs is a lot heavier in sand than on a barbell, eh? Keep up the good work

Thanks its my alternative to an atlas stone. Its not really a sandbag...its just three bags of sand(in the orignal bag) duct taped together. Like this. Except this picture was with two bags weighing 90lbs. I taped another one on so now its 130lbs. I guess I should call it a sand brick.:confused:

http://img.photobucket.com/albums/v118/dilley340/003-1.jpg

Meat_Head
07-16-2009, 02:33 AM
Thanks its my alternative to an atlas stone. Its not really a sandbag...its just three bags of sand(in the orignal bag) duct taped together. Like this. Except this picture was with two bags weighing 90lbs. I taped another one on so now its 130lbs. I guess I should call it a sand brick.:confused:

http://img.photobucket.com/albums/v118/dilley340/003-1.jpg

Its still a 130lb sandbag as far as I'm concerned! That's a well-made bag, but when you need a heavier one (which might be soon) go to you local army surplus store and buy a duffel bag. They're cheap, 15-30$, and you should be able to load it up with enough smaller bags to get 160-220lbs, or more. Load it up and tape it up and you're ready to go.

Drew92
07-17-2009, 02:27 PM
Friday

July 17th 2009

Squat: 5x5
155x5
185x5
210x5
185x5
155x5

Bench: 5x5
165x5
170x5
180x4
165x5
135x17

Calves 3x20
135x20
135x20
135x20

Military Press 5x5
75x5
85x5
95x5
100x5
105x4

Skull Crushers 3x12
70x12
75x12
80x12

Another great workout today. I had a buddy come over and work out with me. Much more fun. My 210lbs squats felt great normaly I get video of them to make sure I get depth but, I didn't this time so I don't know if all of them were deep enough. I set up poorly on my 180lbs bench. The first rep was fine then I lost my arch and was weigh to far back on the bench.

slashkills
07-17-2009, 08:34 PM
Solid work keep it up

ZenMonkey
07-17-2009, 10:05 PM
Nice work in here. Awesome sand bag! Keep those squats going!

Drew92
07-18-2009, 06:23 AM
Thanks guys. As important as it is to have a good routine if you aren't having fun your not going to progress as fast as you could be.

Drew92
07-19-2009, 01:26 PM
Sunday

July 19th 2009

Pull Ups: 3x8
0lbs x 8
10lbs x 8
0lbs x10

Chin Ups: 5x5
0lbs x 5
10lbs x 5
25lbs x 5
10lbs x 5
0lbs x 7

Dumbbell Row: 3x12
50lbs x 12
50lbs x 12
50lbs x 12

Shrugs: 3x15
145lbs x 15
145lbs x 15
145lbs x 20

Curls: 3x12
40lbs x 10
40lbs x 10
35lbs x 12

Ez Bar Curls: 3x12
70lbs x 12
70lbs x 12
70lbs x 12

Elbow Planks: 2x1:00
25lbs x 1:00
25lbs x 1:00

Drew92
07-21-2009, 01:11 PM
Tuesday

July 21st 2009

Squat: 5x5
155x5
185x5
215x3
135x20

Bench: 5x5
165x5
175x5
185x4
160x10
135x10

Military Press: 3x5
95x5
95x5
95x5

Calves: 3x20
155x20
155x20
155x20

Clean And Jerk: 3x1
135x1
135x1
135x1

Skull Crushers: 3x12
70x12
70x15
70x20

Incline Dumbbell Press: 3x12
50x12
50x12
50x12

Squats sucked today. I had trouble getting 210lbs I should of stuck with the same weight.

Drew92
07-23-2009, 09:12 AM
Thursday

July 23rd 2009

Deadlift: 1x5
135x2
225x2
275x1
300x5 15lbs PR

There was some hitching I could of had better form, but I did it. I will be back later with the rest of my workout. I workout with Premsta. Hes never deadlifted before so I wanted to be totally focused on my sets. I have video if anyone is intrested I would just have to upload it to youtube. I could use help with getting more leg drive. Right now I pretty much have none. lol

slashkills
07-23-2009, 10:41 AM
Thats some great deadlifting. Upload it to youtube. If you dont feel like your getting enough leg drive make sure you are sinking your hips enough.

Drew92
07-23-2009, 10:51 AM
Thats some great deadlifting. Upload it to youtube. If you dont feel like your getting enough leg drive make sure you are sinking your hips enough.

My legs were still really sore from the squats on Tuesday. So I was probely favoring them. I'm sure the set of twenty didn't help with the soreness. I plan on uploading a couple of videos. Deadlifts, clean and jerks, and sandbag loading. I really want to find a lightweight teen strongman competion locally I don't even care if I came in last it looks like a lot of fun.

Drew92
07-23-2009, 12:27 PM
Sandbag Loads: 3x5 53"
130x5
130x5
130x5

Pull Ups: 3x8
0x8
5x8
0x8

Clean and Jerk: 3xF
135x2
135x2
135x2

Ez Curls: 3x12
70x12
80x12
90x12

Elbow Plank: 1xF
25x1:05

Meat_Head
07-23-2009, 03:59 PM
That's a very functional workout, keep it up! Congrats on the deadlifts, get us a youtube video soon

Drew92
07-23-2009, 04:09 PM
That's a very functional workout, keep it up! Congrats on the deadlifts, get us a youtube video soon

I have video, but the form is horrible so idk if I want to post it up. Which makes me think I should start doing singles, doubles, or triples so my form doesn't break down as much. Also deload and start back up with perfect form.

Meat_Head
07-23-2009, 06:25 PM
I think that is the way to go, doing more than 3 reps with deadlifts really isn't necessary. Go for perfect, fast reps and you'll do your back a favor.

Drew92
07-25-2009, 12:28 PM
Saturday

July 25th 2009

Squat: 3x5
185x5
195x5
205x5
225x1

Calves:3x20
155x20
165x5
175x5

Abs: Random

Easy squat PR after the end of my squat session too.

Drew92
07-26-2009, 01:04 PM
Sunday

July 26th 2009

Bench: 3x5
165x5
175x5
180x5 PR
185x4

Military Press: 3x5
100x5
100x5
100x5

Incline Dumbbell Press: 3x12
50x12
50x12
50x12

Skull Crushers: 3x12
75x12
75x12
75x12

Upright Rows: 3x12
75x12
75x12
75x12

Nice workout. Almost a 10lbs PR for the bench press. Maybe next time.

Drew92
07-27-2009, 12:51 PM
Monday

July 27th 2009

Deadlift: ?x2
225x2
245x2
255x2
275x2
300x1

Pull Ups: 5x5
0x5
5x5
25x5
10x5
0x9

I was trying to get my hips lower and use more leg drive today. It didn't help at all, everything felt really heavier when I droped my hips down. Anyone have any advice? I'll post up the rest of the workout later after I do it. I have to go cut the lawn.

Drew92
07-27-2009, 04:10 PM
continued...

Chin Ups: 3x?
0x12
25x5
10x8
EZ Curls: 3x12
80x12
80x12
80x12

Gripper: 3x35
35
35
35

I think I did deadlifts to soon today. I will have to do it every other back day. Which would mean I'm deadlifting once every eight days.

slashkills
07-27-2009, 04:42 PM
nice workouts! im still hacking away at that 225lbs bench

Drew92
07-27-2009, 04:51 PM
nice workouts! im still hacking away at that 225lbs bench

Thanks. I think I'm around 210lbs right now. I'll have to max soon. Your still doing it Wednesday right? I sighed up for the site btw.

slashkills
07-27-2009, 05:35 PM
Yup, im maxing this Wednesday. I have to get a 10lb PR to have a chance i think. Get me up to 205lbs. Lots of rest and food in my plans for tonight and tomorrow.

Drew92
07-29-2009, 12:31 PM
Wednesday

July 29th 2009

Squat:
205x5
210x5 I saw stars on rep #4 LOL
225x1 Almost two stalled halfway up
*Box squats* two inches below
135x8
155x8

Calves:
155x20
155x20
155x20

Elbow Planks: 2x
25x1:10
25x1:00

Abs: Video
0x1

I might max my bench tomorrow. It depends on how strong I am feeling.

slashkills
07-29-2009, 12:41 PM
Awesome squatting! be carefull when squatting and seeing stars. Slow down and take a breath. Falling with 200lbs on your back wont feel good.

Drew92
07-29-2009, 12:58 PM
Awesome squatting! be carefull when squatting and seeing stars. Slow down and take a breath. Falling with 200lbs on your back wont feel good.

It was the strangest feeling ever. I lost my grove and had to muscle it up. The fifth rep was fine. Consider your 205lbs beat. LOL.

slashkills
07-29-2009, 01:00 PM
on benching? yea i know, if i keep getting ten lb PRs then i think i have a chance. Its a great reason for me to kick my own ass in my workouts though. our squats are the same though currently. Want another friendly competition?

Drew92
07-29-2009, 01:08 PM
on benching? yea i know, if i keep getting ten lb PRs then i think i have a chance. Its a great reason for me to kick my own ass in my workouts though. our squats are the same though currently. Want another friendly competition?

Bring it on what do you have in mind?

slashkills
07-29-2009, 01:11 PM
Lets say... 245lbs? so the first to add 20lbs

Drew92
07-29-2009, 01:15 PM
Lets say... 245lbs? so the first to add 20lbs

245x5 or 245x1 Either way there is no way I can't win. HAHA

slashkills
07-29-2009, 01:19 PM
245x5 is cool. You current best is 225lbs right?

Drew92
07-29-2009, 01:25 PM
Yeah at the end of a couple of heavy sets.

TheGimp
07-29-2009, 01:38 PM
Great book

That's a pretty sweet setup you have

Drew92
07-30-2009, 01:41 PM
Thursday

July 30th 2009

Bench:
135x5
155x2
185x2
135x2
*Was warming up for a max but I wasn't feeling it today.*
175x5
175x5
175x6
185x4

Close Grip: Hands right next to the smooth part.
135x10
140x9
135x7

Dips:
0x7
0x12
10x8
25x4

Skull Crushers:
70x12
70x12
70x12

Uprights:
70x12
70x15
70x20

I was going to max today. Me and slashkills are in a competition to a 225lbs bench. He maxed yesterday so I would try today, but I wasn't feeling it. I had summer school today so I was pretty tired working out today.

slashkills
07-30-2009, 03:50 PM
Thats a lucky break for me. smart training today man. Just keep listening to your body. Thats something i need to work on.

Drew92
07-30-2009, 03:59 PM
Thanks looks like your winning right now, but not for long:evillaugh:

I would like to cut some body fat, but I want to keep my strength. How tall are you, Whats do you weigh?

slashkills
07-30-2009, 04:44 PM
at the beginning of summer i was roughly 5'8" and 155lbs im now 5'8" and 147lbs. If your going to cut do it slow and you will be fine. what are your stats?

Drew92
07-30-2009, 05:21 PM
I'm 5'9" and weighed 163lbs this morning. I could diffenitly get down to 155lbs.

Drew92
08-01-2009, 03:08 PM
Saturday

August 1st 2009

Power Cleans:
135x3
155x3
165x3
175x2

Clean And Jerk: 1x1:00
135x4

Pull Ups: 5x5
15x5
15x5
15x5
15x5
15x5

Ez Curls: 3x12
80x12
80x15
80x15

Shrugs: 3x20
155x20
155x20
155x20

Gripper: 3x50
50
50
50

Abs: video
0x1

I was going to do this yesterday, but I didn't get home from work until 5:00. I don't know why I ever stopped doing power cleans. I'm going to be doing them more offen now.

slashkills
08-01-2009, 09:02 PM
Great work. Is there a reason you want to add powercleans back into your routine?

Meat_Head
08-02-2009, 03:24 AM
Saturday

August 1st 2009

Power Cleans:
135x3
155x3
165x3
175x2

Clean And Jerk: 1x1:00
135x4


This is badass, 175x2 for powercleans is something to be proud of. :strong:

Drew92
08-02-2009, 06:28 AM
Great work. Is there a reason you want to add powercleans back into your routine?

Yes actually. I have been deadlifting every back day, but that was taking to much out of me. So I tried sandbag loading, but that didn't agree with my back. So that left me with no major movement on my non deadlifting day.

Drew92
08-02-2009, 06:30 AM
This is badass, 175x2 for powercleans is something to be proud of. :strong:

Thanks man. I'm sure I could get more if I didn't do heavy sets before them.

slashkills
08-02-2009, 08:30 AM
Yes actually. I have been deadlifting every back day, but that was taking to much out of me. So I tried sandbag loading, but that didn't agree with my back. So that left me with no major movement on my non deadlifting day.

makes sense. Im going to kick you ass in that race 225lbs

Drew92
08-02-2009, 09:50 AM
makes sense. Im going to kick you ass in that race 225lbs

Doubt it:boring:

What is your x5 max?

Drew92
08-02-2009, 04:37 PM
Sunday

August 2nd 2009

Squats:3x8
185x8
185x8
185x5

Over Head Squats:?
45x5

Calves:3x20
135x20
155x20
185x20

Elbow Plank:1x
0x1:30

I was almost going to save this workout for tomorrow. I had to cut my lawn today which is 2.5 to 3 hours of walking. On top of that my traps were killing me. I forgot how much powercleans work them. I tried over head squats today. I would have continued, but they were making my shoulder hurt so I stopped because bench day is tomorrow. On a side note I measured my bar. The smooth part is 16" apart. And the rings are 30" apart. Are all bars spacings the same? What are yours?

slashkills
08-02-2009, 04:52 PM
Im not sure about the spacing. Ill measure when i squat in the morning. i havent tested my 5rm in ages. Ill go for another 5rm in two weeks.

Drew92
08-03-2009, 09:31 AM
Monday

August 3rd 2009

Bench: Max Attempts
135x8
155x5
175x5
185x5 PR
195x2 PR
205x1 PR

Will I decided I wanted to max today. Five pound PR on every set. I will be back later with the rest of the workout. I benched before my training partner got here because I can focus more with out him here. My shoulders were still sore from the Upright rows so I'm not going to be doing those more awhile and see how things go from there.

slashkills
08-03-2009, 09:48 AM
great work bud!

Drew92
08-03-2009, 11:52 AM
Dips:
0x5
25x5
25x5
25x5
25x5
25x8 PR

Close Grip Bench:
135x8
140x7
155x3
95x22 LOL

Skull Crushers:
50x12
70x12
60x15

Drew92
08-04-2009, 12:35 PM
Tuesday

August 4th 2009

Deadlift:
245x5
275x5
225x10

Pull Ups: 5x5
17.5x5
17.5x5
17.5x5
17.5x4
17.5x4

EZ Curls:
85x12
85x12
85x12

Shrugs:3x20
*Homemade Trap Bar*
135x20
155x20
175x20

I can't firgure out how to fix my deadlifts.

Meat_Head
08-04-2009, 05:16 PM
What's wrong with your deadlifts? Problems with form?

Drew92
08-04-2009, 05:42 PM
I think it's lack of hamstring felixiblity and keeping my back in an arch. My hips start low but once I get the bar moving there inches from lockout. How would I make it were I pull against my shins? I don't see how people get beat up legs from deadlifting. Thanks for your help. I had video from today deadlifts but I deleted them because they were horrible. Next time I will possibly post a video.

Meat_Head
08-04-2009, 05:50 PM
We really need to see a video to accurately tell about your form. I does sound like a hamstring flexibility problem, work on stretching them out, but it could be a number of things. If your shins aren't at least getting bruised you aren't doing deadlifts right. You need to pull back as if you're pulling the bar through your shins, and just drag it up past your knees.

Drew92
08-04-2009, 06:15 PM
We really need to see a video to accurately tell about your form. I does sound like a hamstring flexibility problem, work on stretching them out, but it could be a number of things. If your shins aren't at least getting bruised you aren't doing deadlifts right. You need to pull back as if you're pulling the bar through your shins, and just drag it up past your knees.

I can get some video next time. What would be the best angle? How much weight should I use? light -moderate -heavy? Do you have any good video links that decribes pulling the bar along your shins?

slashkills
08-04-2009, 07:20 PM
try lots of snatch grip deads. It could be a hamstring weakness, if not you will still get you used to sitting lower. Try a wider stance, its easier to keep your arch when sumo pulling.

Drew92
08-04-2009, 07:37 PM
Yeah that's an idea I'll try sumos next time.

Drew92
08-06-2009, 12:28 PM
Thursday

August 6th 2009

Squat:5x5
205x5
205x4 Lost speed.
205x5 Took my time.
205x4
185x8

Calves:3x20
135x20
135x25
135x30

Abs:video
0x1

Well I finished up all of my whole milk today so its time to go on a cut. I'm going to take it slow. My plans are to drink skim milk which will save me 500-700 calories a day. Keep protein high. Possibly do some cardio first thing in the morning for some where around 10-20 minutes. My current weight this morning was 161.8lbs.

slashkills
08-06-2009, 12:42 PM
Good luck on your cut. Nice squats today also!

Drew92
08-06-2009, 01:03 PM
Good luck on your cut. Nice squats today also!

Thanks. 5 heavy sets are rough. Maybe next time.

Drew92
08-07-2009, 11:41 AM
Friday

August 7th 2009

Bench: 3x5 Speed Reps
95x5
95x5
95x5

Bench: 5x5
180x5 3x5 PR
180x5
180x5
180x4

Military Press: 3x5
105x5
105x4
105x3

Dips:
0x5
25x5
35x6 PR
50x2

Close Grip Bench:5x
115x8
115x10
115x7
115x6
115x8 Used some leg drive.

I learned alot this workout. I tried the speed work before I do my heavy sets like slashkills recommended. I take it your not supposed to lock these reps out because now my elbows hurt. I need to take more warm up sets as well. I went stright from 95lbs to 180lbs. On the close grip benching I tried to tuck my elbows in on the way down. When I pushed up they couldn't help but to flare out is this normal?

slashkills
08-07-2009, 04:07 PM
i would talk to travis bell, vdizenzo, or rob luyando on here. They are some of the biggest benchers on here off the top of my head. But i think that the elbows flaring is supposed to happen but maybe just before mid way through the lift i think. Yea dont lock out speed reps. I learned that the hard way. Also thats a great bench PR.

Drew92
08-07-2009, 04:30 PM
i would talk to travis bell, vdizenzo, or rob luyando on here. They are some of the biggest benchers on here off the top of my head. But i think that the elbows flaring is supposed to happen but maybe just before mid way through the lift i think. Yea dont lock out speed reps. I learned that the hard way. Also thats a great bench PR.

Thanks for your help. You better be working hard so I actually have some competition to a 225lbs bench.

slashkills
08-07-2009, 04:42 PM
damn ouch. Im working my ass off man im going to win this! when is the next time you max?

Drew92
08-07-2009, 05:14 PM
damn ouch. Im working my ass off man im going to win this! when is the next time you max?

When ever I'm feeling strong. LOL. What about you?

slashkills
08-07-2009, 05:22 PM
three weeks from wednsday.

Marleau12
08-07-2009, 06:09 PM
should i add weight to the bar every WORKOUT or every 2 workouts (a and b). or can i add weight each week? i think i can add weight to some excercises, but not military or bench every workout...

Drew92
08-07-2009, 07:01 PM
should i add weight to the bar every WORKOUT or every 2 workouts (a and b). or can i add weight each week? i think i can add weight to some excercises, but not military or bench every workout...

Well you can add weight once you reach all of the desired sets and reps. Are you on the starting strength routine? If you are, in the bodybuilding section there is a sticky with a ton of informantion on that routine.

Drew92
08-08-2009, 12:07 PM
Saturday

August 8th 2009

Powerclean: 3x3
135x3
155x3
175x3 PR

Pull Up:50x
0x10
0x9
0x8

Dumbbell Curls: 3x12
35x15
35x15
35x15

My left elbow is killing me. I'm icing it as I'm typeing this.

Drew92
08-10-2009, 02:21 PM
Monday

August 10th 2009

Squat: 3x3
210x3
215x4 PR
220x2

Box Squats:2x 1" below
165x8
185x3

Calves:3x20
155x20
155x20
155x25

Elbow Planks:3x
25x1:00
35x1:15
45x1:00

When I was warming up for squats with just the bar, the clamps where on the pins, which made a some how perfect way for the bar to fall at least a foot onto the back of my neck. Ouch!

Drew92
08-10-2009, 02:49 PM
I need an alternative to GHR. I knew my hamstrings were weak but this is eye opening. Anyone.

Meat_Head
08-10-2009, 10:09 PM
Romanian deadlifts, good mornings, reverse-hyperextensions... those are a few, at least.

Drew92
08-11-2009, 07:56 PM
Tuesday

August 11th 2009

Bench:3x5
185x5
185x5
185x4
195x1

Military Press:3x5
105x5
105x4
80x11

Dips:3x
0x5
35x3
35x6
0x14

Dumbbell Press:3x12
50x12
50x12
50x11

Skull Crushers:3x
60x12
60x12
45x30

What a day. I left for work at 7:30 and didn't get home until 6:00. I don't know how you older guys that have to work 5 days a week do it. LOL. I am pretty happy with my lifts today as I was tired as hell working out. My left elbow was hindering me a bit today hopefully it will be fully healed from the speed benching by next the workout.

Drew92
08-12-2009, 09:21 AM
Romanian deadlifts, good mornings, reverse-hyperextensions... those are a few, at least.

Thanks for the help.

Wednesday

August 12th 2009

Deadlift:
135x5
225x5
275x3
295x1
250x5

Romanian Deadlift:
135x10
155x10

I'll post the rest of my workout later. I got my form down were I can get really good leg drive. However I have to build up my hamstring strength for it to be effective. My hammies are the only muscle I can feel that are really straning when I deadlift. I took video so if I get around to it i'll upload to youtube.

slashkills
08-12-2009, 10:20 AM
good work the past couple work outs. Good mornings are a great hamstring and lower back builder. It takes a little while to get the form down but its supposed to be worth it. Im still working on my form for it.

Drew92
08-12-2009, 10:36 AM
I was planing on doing some in a little bit.

Drew92
08-12-2009, 01:57 PM
continued...

Deadlift:3x5
195x5
195x5
195x5

Good Mornings:
45x5
65x5
85x5

Chins:3x
0x8
10x8
25x5

Curls:3x
35x12
35x13
35x12

Wrist Rolls:5x
75x1-1-1-1-1

Drew92
08-14-2009, 11:09 AM
Friday

August 14th 2009

Squat: 5x5
45x5
135x5
185x3
195x5
195x5
195x5
195x5
195x5

Calves: 3x20
185x20
185x20
185x20

Abs: video
5lbs held behind head x1

I need to get back to the basics and work up my 5x5 or go with 3x5 and squat more offen.

Drew92
08-15-2009, 12:08 PM
Saturday

August 15th 2009

Bench:3x5
185x5
185x5
185x4 Damn it.
140x12
140x10

Military Press:5x5
*Ez Bar*
100x5
100x5
100x5
100x5
100x5

Dips: 50x
0x8
25x6
0x14
0x8
0x8
0x8

Skull Crushers: 3x12
70x10
70x9
70x9

Time for a deload. I want to give starting strength another go.

Drew92
08-17-2009, 12:45 PM
Monday

August 17th 2009

Squat: 3x5
200x5
200x5
200x5

Bench: 3x5
175x5
175x5
175x6

Deadlift: 1x5
275x5

Dips: 3x8
BWx8
BWx8
BWx8

Ez Curls: 3x12
80x12
80x12
80x12

I'm giving starting strength another go. I should be squatting big in no time.:evillaugh:

Drew92
08-19-2009, 01:03 PM
Wednesday

August 19th 2009

Squat: 3x5
205x5
205x5
205x6

Military Press: 3x5 PR
105x5
105x5
105x5

Power Clean: 5x3
155x3
155x3
155x3
155x3
155x3

Pull Up: 3x8
BWx8
BWx8
BWx10

Skull Crushers: 3x12
70x12
70x15
70x20

slashkills
08-20-2009, 04:17 PM
good work in here dude!

Drew92
08-21-2009, 12:35 PM
Friday

August 21st 2009

Squat:3x5 PR
210x5
210x5
210x6

Bench:3x5
185x4
185x4
175x5

Deadlift:
295x1
225x12 touch and go

Dips:3x8
5x8
5x8
5x8

Curls:3x
35x15
35x12
35x12

Squats are killing my left elbow. My elbow hurts when I'm in the middle of a set. I would think that is what affected my benching but I was not feeling strong at all.

Ajack
08-21-2009, 01:19 PM
Glad to see you're back on starting strength. I noticed before you said you couldn't recover from the workouts. This could be attributed to two things, too much workload (i.e. you accessory movements) or you're just not eating and sleeping enough. Try dropping one of your arm movements per day and using your off days for active recovery such as taking a walk to loosen up your legs and then stretching or using a foam roller. As for your elbow, make sure you warm it up real good before you squat and try adjusting hand placement to put less pressure there. But remember your upper back must stay tight. Keep up the good work and check out my log as I'm also doing starting strength currently.

-Ajack

Drew92
08-21-2009, 01:40 PM
Thanks man. I was just pussing out so I stopped squating 3x a week. My first week back into it my legs are feeling great by the next workout after I warm them up. I did hit my triceps pretty hard on Wednesday so that was most likely the main culpret in my poor benching today as well as my lack of sleep today. I had to get up early to take my driving test. Which I passed today, but I have to wait until Monday for Secerty Of State to open.

Drew92
08-24-2009, 04:25 PM
Monday

August 24th 2009

Bench:5x5
185x5
185x5
185x4
185x4
185x2

Squat:3x5 PR!
215x5
215x5
215x6

Deadlift:3x5
*Over Hand Grip*
215x5
215x5
215x5

Incline Dumbbell Press:3x
50x15
50x15
50x15

Dips:3x8
10x8
10x8
10x8

Skull Crushers:3x12
70x12
70x12
70x12

*3 Hours Later*

Bench:
155x7
155x7

Reverse Flies:3x20
10x20
10x20
10x20

New squat PR. Another one coming on Wednesday.:evillaugh: I have stalled on my benching. So I threw in an extra movement.(incline presses) I also did some more benching just for the volume. On a side not I am going to Cedar Point tomorrow which will be freakin sweet.

Drew92
08-26-2009, 01:12 PM
Wednesday

August 26th 2009

Squat:3x5
220x5 PR!
220x4
220x1

Deadlift:3x5
220x5
220x5
220x5

Pull Ups:3x8
0x8
0x9
5x7

I was at Cedar Point yesterday and didn't get home until 12:00 last night. So im not to surprised by my squats since I was walking around all day and barley ate or drank anything. I need to remember to warm up my elbows before I squat next time. I cut it short today due to elbow pain, but I'll be back later today with the rest of the workout after I ice them.

Drew92
08-26-2009, 04:22 PM
continued...

Bent Over Row:5x8
115x8
115x8
115x8
115x8
115x8

Barbell Curls:4x8
85x8
85x8
85x8
85x8

slashkills
08-26-2009, 05:22 PM
great work the past few days dude! ive always wanted to go to ceday point.

Ajack
08-26-2009, 06:58 PM
I've been working in Lorain, Ohio all this week, it's about 20 minutes from Cedar Pointe, but I hate heights so I'll pass lol. I live in Medina, Ohio currently, moving back to pittsburgh this weekend though.

Drew92
08-28-2009, 12:22 PM
Friday

August 28th 2009

Bench:
185x2
195x2
205x0
165x7
155x8
155x8

Close Grip: 1 Board
115x12
115x12
115x17

Squat:
220x4

My elbows were a little sore when I started. I warmed them up and took my time getting to my working sets. After one set of squats they were hurting really bad. So I stopped. My bench is actually going back wards. I'm losing strength like crazy. I'm sure my elbows are playing a role in this but, 185 is feeling heavier and heavier every time I do it. I pretty sure its my tendons that are hurting. Any advice?

muscled
08-28-2009, 12:24 PM
Sounds like deload time, brah.

Ajack
08-28-2009, 04:27 PM
Any advice?

Stick to SS like it's written? You're all over the place man.

-Ajack

Drew92
08-31-2009, 12:29 PM
Monday

August 31st 2009

Bench: 4x8
155x8
160x8
165x8
160x8

Incline Bench: 3x8 30*
135x8
145x6
135x8

Flies: 3x12
25x12
25x12
25x12

Close Grip Bench: 3x8
*One Board*
135x5
115x10
115x9

Skull Crushers: 3x12
60x12
60x12
60x15

I have decided to focus my training more on bodybuilding. I plan to do so with a 4 day split. Each workout has one of the major movements.

1. Chest-Triceps
2. Legs
3. Back-Biceps
4. Shoulders

On the 5th day I will either start over or take a rest day and start over the next day. My elbows are still sore today so didn't do dips. I will still be focused on getting my main lifts up.

Drew92
09-01-2009, 12:26 PM
Tuesday

September 1st 2009

Deadlift: 3x5
275x5
275x5
275x5

Wide Grip Pull Ups: 3x8
BWx8
BWx7
BWx6

Dumbbell Rows: 3x8
65x8
65x8
65x8

Barbell Curls: 3x8
90x8
90x8
90x8

Concentration Curls: 2xF
25x12
20x15

Nice workout today. I weighed 159.0lbs this morning. A few weeks ago I weighed 163lbs. I'm not really trying to lose weight but its happening. For those of you that do dumbbell rows, what does it feel like? It hardly seems like I'm useing my back at all. Shoulders tomorrow.

slashkills
09-01-2009, 01:13 PM
I can really feel the rows in my lats. Make sure you are using strict form and not jerking the weight up. Nice work recently.

Drew92
09-01-2009, 01:25 PM
I can really feel the rows in my lats. Make sure you are using strict form and not jerking the weight up. Nice work recently.

Thanks man. Maybe I'll try 50's next time to see if I notice the difference.

Drew92
09-02-2009, 12:04 PM
Wednesday

September 2nd 2009

Military Press: 4x8
85x8
90x8
95x8
85x10

Upright Row: 3x12
70x12
75x12
80x12

Front Raises: 3x12
15x12
20x12
20x12

Bent Over Rear Raises: 3x12
10x12
15x12
15x12

Shrugs: 3x15
135x15
155x15
50'sx20

Drew92
09-03-2009, 11:47 AM
Thrusday

September 3rd 2009

Squat:3x10
185x10
185x10
185x10

Hamstring Curl:3x12
40x12
40x12
40x12

Leg Extension:3x12
70x12
70x12
70x12

Calves:3x15
135x15
135x15
135x15

Well I was goint to do a 20 rep squat session, but my lower back was toasted from the deadlifts from Tuesday. So I plan on cutting the volume and see how that works out next time. Squatting hurts my elbows really bad for some reason and I don't know why.

Drew92
09-04-2009, 12:49 PM
Friday

September 4th 2009

Bench: 4x
175x8 2 rep PR!
185x5
160x10
160x8

Incline Dumbell Press: 3x
65's x9
65's x8
65's x8

Close Grip:3x8
*1 Board*
125x8
130x8
135x8

Flies:3x12
35x12
35x12
35x12

Skull Crushers:3x12
70x12
70x12
70x12

Nice new PR. Back and biceps tomorrow.

Drew92
09-05-2009, 11:35 AM
Saturday

September 5th 2009

Deadlift:2x5
285x5
285x6

Wide Grip Pull Up:3x8
BWx8
BWx8
BWx6

Dumbbell Bent Over Row:3x12
65x12
65x12
65x12

Barbell Curls:3x8
95x8
95x8
95x8

Dumbbell Curls:3x12
35x12
35x12
35x12

Shoulders tomorrow.

Coke
09-05-2009, 12:09 PM
Killer stuff in here dude, you been at it everyday this week.

Drew92
09-06-2009, 05:25 PM
Killer stuff in here dude, you been at it everyday this week.

Thanks man. Its been pretty intense.

Sunday

September 6th 2009

Front Raises:3x12
20x12
20x12
20x12

Rear Raises:3x12
15x12
15x12
15x12

Side Raises:3x12
15x12
15x12
15x12

When I last squatted I pulled a muscle in my neck right where my skull is. I did one set of Military presses at the start of my workout today and had severe pain afterward so I made the best of it. Tomorrow I will not be squatting because I know it will make my injury worse. I will take Tuesday off so my body can rest. Then back at on Wednesday. School starts on Tuesday which sucks ass.

Drew92
09-07-2009, 11:57 AM
Monday

September 7th 2009

Squat:
205x5
Neck started hurting.

Leg Curls:3x12
40x12
60x10
50x13

Leg Extension:3x12
80x12
90x12
100x20

Calves:3x12
135x15
155x15
175x15

Stiff Legged Deadlift:3x8
175x8
175x8
175x8

Drew92
09-09-2009, 03:23 PM
Wednesday

September 9th 2009

Bench: 3x
185x5 Bad Neck pain after 4th rep I got the the #6 half way up.
160x10
150x13

Incline Dumbbell: 30 Degree Bench
65x9
65x9
65x8

Close Grip:
*4 Board*
135x8
170x3
*1 Board*
160x6 Reglular grip.
135x7 CG

Flies: 3x20
25x20
25x20
25x20

Skull Crushers: 3x12
75x10
70x12
70x11

I only get bad neck pain from flat benching, squats, and over head presses. It sucks because it gives me a horrible headaches and insane throbing on my neck by my skull.

Drew92
09-13-2009, 02:56 PM
Sunday

September 13th 2009

Bench:
135x5
185x1
195x1
205x1
215x0 Stalled about four inches off of chest.
185x5

Close Grip: Hands 16 inches apart.
135x10
135x10
135x9
135x8

Deadlift:
300x1 Hard
225x20 Insanely hard

I would of had a 210lbs bench, I am almost possive. Instead I tried for a bigger PR. I have been taking it easy since Wednesday so my neck will heal. There was a little pain today benching, but its diffinitly going away. I'll be back to post out what ever else I do today. I needed a break from that set of deads.

Incline Flies:
25x20
25x20

Super Setted With

Dumbbell Bent Over Row:
50x15
65x15

Drew92
09-14-2009, 02:26 PM
Monday

September 14th 2009

Bench:
150x14

Incline Dumbbells:
75s x 5 PR!

Flat:
75s x 2

Skull Crushers:
80x12
80x15

Super Sets

Ez Curls:
80x12
80x15

Close Grip:
135x8
135x8

Rear Flies:
15x12
20x15
25x15

slashkills
09-14-2009, 03:30 PM
damn good work beast! Im benching 210 right now so i think we are pretty close. Im hoping to hit 215lbs off a 3bd and maybe a 2bd on wednsday.

Drew92
09-14-2009, 05:20 PM
Thanks I'm trying to make the best of my injury. My workouts are all over the place. I can't wait to start squatting again my training partner is starting to catch up. In another week my neck should hopefully be fine. What sucks is this is my third ligament/tendon injury with a couple months. So i'm wondering if there are any vitiams or supplements to help support strong tendons/ligaments.

On a side note I just got back from my sisters house where I had to shovle and move sum dirt. Within about five minutes I was sweating and really tired. Cardio sucks. However shes a marathon runner so I asked her to make me a running routine. So I will be running a couple times a week now.

slashkills
09-14-2009, 06:13 PM
I believe atlarge nutritions ets is helpful for ligaments. If not im sure you could also find something at gnc or another local health foods store.

Drew92
09-16-2009, 02:22 PM
Wednesday

September 16th 2009

Squats: 5x5
165x5
165x5
165x5
165x5
165x5

Leg Curls:3x10
50x10
55xx10
60x10

Military Press:3x5
105x5
110x5 PR!
115x3

Leg Extension:2x10
140x10
140x10

Super Setted With

Dumbbell Bent Over Row:2x20
50x20
50x20

I decided to try some squats today, with success. A little neck pain, but not nearly as bad as it has been. New military press PR even though I haven't done them in like two weeks. I need to start training my neck. Its weak and tiny. Which is probally why it got hurt in the first place.

Drew92
09-18-2009, 02:24 PM
Friday

September 18th 2009

Bench:
190x5 PR +5lbs
195x4 PR +2 reps
205x1
155x13

Squats:
165x5
185x5
205x5

Close Grip:
135x14
135x13

Dumbbell Bent Over Row:5x10 no stoping ever
50x10
50x10
50x10
50x10
50x10

Skull Crushers:
80x12
80x13

My neck is starting to feel like normal again. I love being able to squat again. I'll start to squat 3x a week next week.

Drew92
09-21-2009, 02:32 PM
Monday

September 21st 2009

Bench:
195x4
205x2 +10lbs PR
215x1 +10lbs PR
160x11

Squat:3x5
205x5
210x5
215x4

Close Grip:
155x7
155x8

Skull Crushers:
80x12
80x12

Flat Flies:
45x12
45x12

Nice little bench PRs. Slashkills I believe I'm in the lead now.

slashkills
09-21-2009, 03:10 PM
...damnit

Drew92
09-22-2009, 05:14 PM
...damnit

LOL

Tuesday

September 22st 2009

Chins:
0x8
25x6
50x1
0x11

Deadlifts:
255x5
255x5

Curls: No rest other than what time it took to take weight off
90x10
80x10
70x10
60x10
50x15

Wrist Roller:
Over Hand x25
Under Hand x25

DBOR:
50x20

MY DEADLIFTS SUCK ASS! Help me! lol

slashkills
09-22-2009, 07:22 PM
Whats DBOR? zercher squats are a killer back and quad excersice. Goodmornings off of pins or suspended from chains/bands are great back and hamstring movements. I suggest throwing those in your routine. They should really help your deadlift.

Drew92
09-22-2009, 07:26 PM
Dumbbell bent over row I should have spelled it out but I was feeling lazy.

slashkills
09-22-2009, 07:36 PM
I should have got that

Drew92
09-23-2009, 02:30 PM
Wednesday

September 23rd 2009

Military Press:
105x5
105x5
105x7

Leg Curls:
40x8 Both legs
25x12 Each leg
25x12 Each leg

Dumbbell Military Press:
45x8 Standing
50x11 Sitting

Calves:
135x20
135x20
135x20

Laterial:Rear:Front Raises
15x12
15x15