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AKMass
12-29-2009, 02:58 PM
Alright I've decided I've been here too long to not have a journal. Two years and 500 posts ago I joined WBB at 140 lbs and I'm guessing a 400lbs in the big three. Fast forward to now and I'm 170 lbs with an estimated big three total of 780. Still pretty pathetic, but I'm making progress.

Over the past two years I've tried a few different "programs" if you will. Starting out with BGB (baby got back), then switching to SS (starting strength), and most recently to a program similar to what Berfles uses (basically the big three + military press + accessory work). I probably switched back and forth a few times in the past two years, and tried garbage routines for a week or two, but the three listed took up the bulk of the time.

Not surprisingly, my goals at this point are to get bigger and stronger. Specifically, a 500 lb deadlift, 405 squat, and 315 bench. Before I go any further, my current stats are:

Height: 5'10"
Weight (already mentioned above, but): 170 lbs.

Bench press: 225
Squat: 250
Deadlift: 305

I bought and read through Wendler's 5/3/1 book the other day, and started the Boring but Big routine yesterday. You might notice that if you calculate out what the lifts should be, they don't quite line up with what I have listed as my maxes. This is because Jim recommends starting with a max lighter than what your true max is, in order to progress longer. He recommends using 90% of your max, but I went a little lighter for Squat and Bench (since they are estimated and haven't been tested recently).

In addition to Jim's program (or as part of, rather), I'm starting hill sprints to keep my conditioning in check. I'm going to take this REALLY slow, since I've tried before, and quit because I took it too fast. Anyway, here's last nights workout:

Warmup:
Deadlift- 110x5, 140x5, 165x3

Work sets:
Deadlift-180x5, 210x5, 235x4 (for the past month or so I've been using a strap on my left hand only due to injury, today was the first day without, so I failed on the last set...****ty way to start, but hopefully my grip strength will improve quickly)

Accessory work:
Deadlift- 115x10 (5 sets)
Chins- BWx5 (3 sets, supposed to get 100 reps I think but that was laughable, deads killed me, and I still had hill runs to do)

So after that I went to a local park and ran my hills:

5x50 yards, very slight incline.

Tonight: Benching...

AKMass
12-29-2009, 08:09 PM
Tonight's workout went well:

Warmup:
Bench- 75x5, 95x5, 115x3

Work sets:
Bench- 125x5, 140x5, 160x7

Assistance:
Bench- 75x10 (5 sets, too easy, move up next week)
One arm DB rows- 40x10 (5 sets, again too easy)

Tomorrow is an off day, but I'm going to get some more hill sprints in. Should be fun, high of 29 degrees, woo!! :eek:

AKMass
12-30-2009, 01:45 PM
Easy day today. Legs are still a little sore from deadlifting. Watching the roomies dog, so I took him out back and did some sprints. 4x 20 secs, flat incline. Resting up for squats or shoulders tomorrow. Hmm, guess I left out my diet. Normally consume 3000-4000 calories:

1/2 gallon of milk
2 planters big nut bars
2 servings opticen
1 serving nitrean
Novus bar
Lunch is meat/veggies/bread, varies from day to day. Also lately I've been switching out an opticen serving with a meat dish and some soup. My roomie got a slow cooker for christmas, and I bought $100 worth of meat from Costco on sunday, so I'm set for a bit.

So far today I've eaten:
Novus bar
2 planters big nut bars
1 cup milk
1 serving nitrean

Planning on making Dracoy's Protein pudding:
http://yanyanxu.com/2009/07/13/protein-pudding-recipe/

as well as ThomasGs protein pancakes today as well:
http://www.wannabebig.com/forums/showthread.php?t=132519

Then I'll eat some soup and slow cooked beef. Yum!

Coke
12-31-2009, 02:22 AM
Off to a fine start man, good luck with your goals.

AKMass
12-31-2009, 09:31 AM
Off to a fine start man, good luck with your goals.

Thanks CoCoa!

Squat day today (all squats are ATG):

Warmup:
Squats- 90x5, 110x5, 130x3

Work sets:
Squats- 155x5 (I accidentally looked at week two, should have been 140, whoops!), 140x5, 185x7

Assistance:
Squats- 95x10 (5 sets)
Dips- BWx5 (5 sets, should have done sets of ten, but my shoulders still felt a little beat from bench day)

I thought the gym was closed tomorrow, but apparently not! I'll go with shoulders tomorrow. Oh ya, tried Dracoy's protein pudding and strawberry ice cream yesterday. Pudding was so-so, better than a regular shake, but very very thick, almost like cheesecake. Maybe I"ll add more milk next time. The ice cream was freakin delicious though! I couldn't believe there was cottage cheese in it! Didn't get around to ThomasG's whole wheat pancakes, but I'm gonna go make them now, I'm starving...

Well, here's wishing everyone a safe and happy new year! Hopefully I'm not too hung over to work out tomorrow, heh heh. :evillaugh:

AKMass
01-01-2010, 12:42 PM
Hope everyone had an awesome new year, I did! Was almost too hung over to go to the gym this morning, but I made it:

Warmup:
Military Press- 50x5, 60x5, 70x5

Work sets:
Military press-85x5, 95x5, 100x9 PR!

Assistance:
Military press- 50x10 (5 sets)
Preacher curl- 25x10 (4 sets), 35x10

I didn't know what to do for my second assistance exercise, so I just did biceps for fun since I haven't trained them directly in over a year. Shoulders were tired today, partially from dips yesterday, and partially from not enough sleep/alcohol. Oh well, totally worth it! I think 2010 is gonna be a good year...

AKMass
01-01-2010, 12:44 PM
Oh, also, I tried the pancakes yesterday, they were great! I didn't even put syrup on a couple of them...They were pretty sweet already. I need to try some new food today though... Hmm...

T o m m Y
01-01-2010, 01:56 PM
Hope everyone had an awesome new year, I did! Was almost too hung over to go to the gym this morning, but I made it:

Warmup:
Military Press- 50x5, 60x5, 70x5

Work sets:
Military press-85x5, 95x5, 100x9 PR!

Assistance:
Military press- 50x10 (5 sets)
Preacher curl- 25x10 (4 sets), 35x10

I didn't know what to do for my second assistance exercise, so I just did biceps for fun since I haven't trained them directly in over a year. Shoulders were tired today, partially from dips yesterday, and partially from not enough sleep/alcohol. Oh well, totally worth it! I think 2010 is gonna be a good year...

Nice PR there boss..

You didnt know what to do?
I thought you have the book lol,he has a few templates in there for assitance stuff..

Mills,dips,chins would of been good..

AKMass
01-01-2010, 08:05 PM
Nice PR there boss..

You didnt know what to do?
I thought you have the book lol,he has a few templates in there for assitance stuff..

Mills,dips,chins would of been good..

Thanks!

I do have the book, I just didn't look up the assistance work before I left for the gym. Dips and chins are great, but I use them as assistance other days of the week, and I try to keep each movement to once a week.

Coke
01-01-2010, 08:39 PM
No doubt, the best is yet to come in 2010...nice job for both days.

AKMass
01-03-2010, 07:16 PM
Not much to update on... Caught a cold, probably from New Year's. Oh well. Didn't do much this weekend except a couple hours of snow shoveling, and lots of eating! Deadlifts tomorrow as long as I'm not deathly ill. Maybe even then, haha.

n.die_beast
01-04-2010, 03:03 AM
Keep up the good work dude.

AKMass
01-04-2010, 06:35 PM
Thanks beast! Rough day today, I'm sick as a dog. Still got into the gym though:

Warmup:
Deads- 110x5, 140x5, 165x3

Work sets:
Deads- 195x3, 220x3, 250x5 (PR I think)

Frustrating because my grip still sucks for deads. My legs can handle a ton more, but my grip just isn't there. I had to reset after the 4th rep to get the last one. Maybe I'll do some grip work with my sprints on off days. I skipped assistance today (sigh), felt too run down. Hopefully I can get some in tomorrow, bench day! Well, off to bed for me.

n.die_beast
01-05-2010, 01:50 AM
What did the guys at WBB recommend that you do at WBB when you first stepped foot in there dude? I read an article called "advanced system for beginners" by Louie but the guys on there were squatting 600 pounds. I am curious as to what this introduction phase is.

AKMass
01-05-2010, 10:16 AM
Umm when I first started here? I think BGB (Baby got back), and SS (Starting Strength). Both are great, but I went with BGB for the first year or so.

If you're asking what my current routine is, it's Jim Wendler's 5/3/1. Here's the link to the ebook:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2976

Hope that answers your question!

AKMass
01-05-2010, 08:05 PM
Well I felt much better today than yesterday:

Warmup:
Bench- 75x5, 95x5, 115x3

Work sets:
Bench- 130x3, 150x3, 170x6

Assistance:
Bench- 80x10 (5 sets)
Dips- BWx10 (5 sets)

Much needed day off tomorrow, hopefully I can get over this cold finally...

AKMass
01-07-2010, 07:14 PM
Off day yesterday... :boring:

Back at it today!

Warmup:
Squats- 90x5, 110x5, 130x3

Work sets:
Squats- 155x3, 175x3, 195x6

Assistance:
Squats- 95x10 (5 sets)
Chins: BWx7, x6, x3, x4, x3, x3

Weighed myself tonight, I'm up to 175.2! Would be awesome to hit 200 lbs this year... Just gotta keep eating. :burger:

Speaking of...Gotta go!

PS: I'm almost completely over my cold! YESSS.

AKMass
01-08-2010, 07:06 PM
Warmup:
Military press- 50x5, 60x5, 70x3

Work sets:
Military press- 85x3, 95x3, 105x7

Assistance:
Military press- 50x10 (5 sets)
Pushups- BWx10 (5 sets)

Mmmm time for some pizza... :drooling:

AKMass
01-10-2010, 01:03 PM
Took the day off yesterday. Had to run some errands and replace my rear brake pads. Today:

Sprints- 30 secs x 4
Pushups- BWx10 (3 sets)

I was lightheaded after the 4 sets of sprints so I went inside. Might have had something to do with the weather (14 fahrenheit outside). Missed out on some assistance this week b/c of sickness so I made it up a little today. Heavy (5/3/1) week starts tomorrow! Curious to see how I'll do.

AKMass
01-11-2010, 06:29 PM
Ah, this is where it gets fun I guess:

Warmup:
Deads- 110x5, 140x5, 165x3

Work sets:
Deads- 210x5, 235x3, 265x5 PR

Assistance:
Deads- 125x10 (5 sets)
Chins- BWx 25 total

Good god chins are hard... I've put on a good 5 lbs since I started, so I guess they're progressively getting harder, but geez... I can't do more than 7 per set. Hope they get easier soon.

AKMass
01-12-2010, 07:00 PM
Ugh, disappointed today:

Warmup:
Bench- 75x5, 95x5, 115x3

Work sets:
140x5, 160x3, 180x3

Assistance:
Bench- 85x10 (5 sets)
Dips- (BW+5)x10, x10, x10, x9, x6

Frustrating because I thought I'd get way more reps at 180. Oh well at least I reached my "goal". Also was surprised I failed on weighted dips. I have zero endurance. Day off tomorrow. Must....Rest...

AKMass
01-12-2010, 07:22 PM
Ahhh I'm in a better mood. Just had a nice little surprise...Stepped on the scale, and I'm 177 lbs!! Yeah yeah, water weight etc, but I'm only a lb shy of the heaviest I've ever been! I'll post pics soon, this weekend for sure, so I can compare when I hit 190 ish. Can't wait for 180!

AKMass
01-14-2010, 08:18 PM
Decent day today:

Warmup:
Squats-90x5, 110x5, 130x3

Work sets:
Squats- 165x5, 185x3, 205x4

Assistance:
Squats- 100x10 (5 sets)
One arm DB rows- 50x10 (5 sets)

rayba
01-15-2010, 08:21 AM
Hey,

I was lookin at your journal on here again...How often do you sprint?...Do you usually do like 4sets of 30 secs?

AKMass
01-16-2010, 02:29 PM
Hey,

I was lookin at your journal on here again...How often do you sprint?...Do you usually do like 4sets of 30 secs?

Hey rayba! Thanks for stoppin by. I usually sprint 2-3 times a week (normally two). And yes, I'm building up from 4 sets of 30 secs each. Thinking about starting?

Alright, well I pretty much finished all the hard stuff from the first month of 5-3-1 today. I'll post my initial thoughts after the end of deload week next week. Doubt much will change...So far I freakin love it.

Warmup:
Military- 50x5, 60x5, 70x3

Work sets:
Military-90x5, 100x3, 110x5

Assistance:
Military- 70x10 (5 sets)
Pushups- BWx15 (5 sets)
Sprints- 20 incline, 4x30 secs.

Pics coming soon. :clown:

AKMass
01-17-2010, 11:02 AM
Alright, just did some sprints:

Sprints- flat, 5x 30 secs

I didn't feel very fast today, legs didn't have full power. Probably since I sprinted yesterday also.

As promised here are pics from the last couple days:

AKMass
01-18-2010, 08:14 PM
First day of deload:

Warmup:
Deads- 110x5, 140x5, 165x3

Work sets:
Deads- 110x5, 140x5, 165x5

Assistance:
Deads- 95x10 (5 sets)
Chins- BWx5 (3 sets)

A little confused since I basically just did warm-ups twice today... Not sure if I should just skip warming up or what. Only difference is two extra reps on the last set... Hmmm.

AKMass
01-19-2010, 08:03 PM
Deload day 2:

Warmup:
Bench- 85x5, 95x5, 115x3

Work sets:
Bench- 85x5, 95x5, 115x5

Assistance:
Bench- 85x10 (3 sets)
Dips- BW x10 (3 sets)

I'm officially heavier than ever! 178.2 lbs! A little fatter than I'd like, but hell, I can cut when I hit 200. :strong:

KoSh
01-20-2010, 10:59 AM
Gotta love deload days. Keep pushing yourself, man.

AKMass
01-20-2010, 01:59 PM
Thanks KoSh. Ahh I hate deloads! This has been such a boring week. I feel like an idiot loading 70 lbs onto the bar for reps. So sad. Oh well, only two more days of this...

AKMass
01-21-2010, 08:04 PM
Squats-
90x5
115x5
130x3
90x5
115x5
130x5
95x5 (3 sets)

Chinups-
BWx6
x4
x3

Felt really weak today...Not sure why. I hate chinups, going to have to do them more often... :(

Last day of deload tomorrow thank god! :hello:

AKMass
01-22-2010, 08:28 PM
Well today was fun!

Military press-
50x5
60x5
70x5

Dips (for Keith's dip contest)
BWx10
x10
x10
x10
x10
x5
x5
x10
x5
x5
x10
x5
x5
All in 16 minutes and 19 seconds!

Sprints-
20% incline, 8x20 seconds


Glad I was able to get all 100 dips, was starting to doubt myself around 50. Arms are gonna hurt tomorrow...

AKMass
01-25-2010, 08:43 PM
Alllright, back at it!

Deads-
115x5
145x5
175x3
190x5
215x5
245x7
125x10 (5 sets)

One arm DB rows(10 reps each arm)
65x10
55x10
55x10
55x10
55x10


Still frustrated with my grip, I definitely could've gotten more than 7 reps on the last DL set. I'll stick with it another couple months and see where I'm at. I'm also going to add in some grip work on Wednesdays. Feel free to make suggestions (though you don't have to, there are already several threads on grip strength). Well my triceps feel fine, so I should have no problem benching tomorrow. Can't wait!

james_w8lifter
01-25-2010, 08:55 PM
Just read through your journal and I like what I see. Good workouts going on in here man. Have u gained 10lbs as it says in your sig since the end of December? A little quick dont you think? I'll be stopping by!

AKMass
01-25-2010, 09:08 PM
Just read through your journal and I like what I see. Good workouts going on in here man. Have u gained 10lbs as it says in your sig since the end of December? A little quick dont you think? I'll be stopping by!

Thanks for stopping by! I haven't actually gained 10 lbs since December. 180 was weighing myself after dinner (a big dinner), I really just keep it there for motivation so I don't stray too far behind. 170 lbs was in the morning after my business. Doing that now, I weigh 176 ish. Still fast weight gain, but not nearly as bad as 10 lbs lol.

AKMass
01-26-2010, 08:08 PM
Ahh good stuff tonight:

Bench-
80x5
95x5
115x3
125x5
145x5
165x10 PR!
95x10 (5 sets)

Total poundage lifted for work sets: 3000 (going to start tracking this, hopefully it goes up month to month) vs. 2445 last month. 555 lb increase.

Dips-
BWx15
BWx10

CG Bench-
85x10
95x10
95x10

Shoulders felt weird during warmup..Kept pinching nerves, I thought it was gonna ruin my night. But then I hit a rep PR at 165! :D I cut the dips short since they were bothering my shoulders a lot. Wanted to try CG bench anyway, never done them. I'll switch back to dips next week. Day off tomorrow, bleh...

Keith
01-26-2010, 09:25 PM
Solid benching, dude. Nothing like a PR. How was the DOMS from dips? I will eat your time on Friday! You went from doing 100 a few days ago to 25 today? I thought it would start a trend for people to start doing more every time. Interesting how you keep track of total weight lifted. Where did you get that idea? Not a bad way to track volume - never thought about doing that. What are your numbers like (Big 3)?

AKMass
01-27-2010, 08:31 PM
Solid benching, dude. Nothing like a PR. How was the DOMS from dips? I will eat your time on Friday! You went from doing 100 a few days ago to 25 today? I thought it would start a trend for people to start doing more every time. Interesting how you keep track of total weight lifted. Where did you get that idea? Not a bad way to track volume - never thought about doing that. What are your numbers like (Big 3)?

Thanks man. DOMs sucked on Saturday and Sunday, but was pretty much gone by Monday. I don't think my shoulders were fully recovered yesterday, though. Weird. I'm not used to this high high volume stuff, but I think every month I'm going to try to get 100 dips faster and faster. I've seen the total weight lifted thing here and there...Mostly in bodybuilding circles, but thought it might be interesting to track it, see if it means anything for me personally. Anyway, big three are:
Bench- 225 (estimate)
Squat- 255 (estimate)
Deadlift- 315

Hopefully I can put at least a hundred lbs on each this year. Can't wait to see your 100 dips time...BriHead already SMASHED my time. Think you can get under 8 minutes?

KoSh
01-28-2010, 06:01 AM
You're getting much stronger! Keep with it. You'll be deadlifting random cars in parking lots in no time. :)

AKMass
01-28-2010, 07:33 PM
Thanks KoSh.

Squats today:

Squats-
90x5
115x5
135x3
150x5
170x5
195x7 Last rep was extremely hard, like I was really struggling to get it up. Pretty disappointed after such a good bench session.

Total poundage for work sets: 2965 vs. 2770 last month. 195 lb increase. Better than nothing I guess. :shrug:

Split squats-
BWx10
BWx10

Leg Press-
180x10
230x10
230x10

Calf raise-
100x10
100x10
100x10
100x10
100x10

ELmx479
01-28-2010, 10:35 PM
Just checking over your journal, moving along well in here. We are fairly close with our numbers mostly the oh press. Keep up the hard work, looking foward to see how you progress.

Keith
01-28-2010, 11:11 PM
Sub 8 minutes?!? Damn, I don't think so lol. I'll see what I can do. Nice squatting, though. How many more reps did you expect?

AKMass
01-29-2010, 07:29 AM
Just checking over your journal, moving along well in here. We are fairly close with our numbers mostly the oh press. Keep up the hard work, looking foward to see how you progress.

Thanks ELmx, I'll have to check out your journal. Yeah my OH press is my only lift that's halfway decent given my size, lol.


Sub 8 minutes?!? Damn, I don't think so lol. I'll see what I can do. Nice squatting, though. How many more reps did you expect?

Yeah, crazy huh? Based on your chins time though, I think you've got a pretty good shot. Seem to have a lot of endurance. I got to the gym yesterday all amped up from my bench session, thinking I was gonna get between 8-10 reps of 195. Funny because on my bench day I was afraid I'd struggle to get the prescribed 5 reps.

I'm gonna chill a bit with my calories. The 6-8 lbs I gained over the past month is just too much. I feel fat. I'm gonna stick with maintenance for February, then gain maybe 5 lbs before the summer months...Don't wanna be a whale runnin' around at the beach.

Keith
01-29-2010, 09:48 AM
Hopefully I can put at least a hundred lbs on each this year. Can't wait to see your 100 dips time...BriHead already SMASHED my time. Think you can get under 8 minutes?

Wait, where does it say he did 8 minutes or whatever? Am I blind? I can't see that he even attempted it?

AKMass
01-29-2010, 12:46 PM
Wait, where does it say he did 8 minutes or whatever? Am I blind? I can't see that he even attempted it?

I see that you've answered your own question now. But for anyone else wondering, brihead did 100 dips in 8:53...

Off Road
01-29-2010, 05:03 PM
Looks like things are going well with the 5/3/1.

Coke
01-29-2010, 06:16 PM
Looks like things are going well with the 5/3/1.

No kidding, doing very well in here man.

AKMass
01-30-2010, 09:37 AM
Looks like things are going well with the 5/3/1.


No kidding, doing very well in here man.

Thanks guys. Last night's workout:

OH Press:
50x5
60x5
75x3
80x5
90x5
105x7

Total work volume: 1585 vs. 1725 last month. Decrease of 140 lbs! Uh oh! I skipped caffeine last night pre-workout, so that may have been a factor. If this keeps up, I may rethink things, but I'm not going to worry for now...

OH Press:
65x10
x10
x10
x10
x10

Dips:
BWx10
x10
x10
x10
x10
x10

Going to go pick up some chalk today, hopefully we'll see a little jump in my DL numbers this week!

ELmx479
01-31-2010, 07:28 AM
Strong pressing, what are your current training maxes for the program?

AKMass
01-31-2010, 11:03 AM
Thanks ELm. Current training maxes are:

BP- 190
Squat- 225
Deadlift- 315
OH Press- 120

I'm doing an overhaul of my diet too. Pretty much eliminating milk, and putting a much greater emphasis on whole food. I'm curious to see if it'll change my body composition and/or training. I'll post up my old/new diets a bit later...

Keith
01-31-2010, 11:07 AM
Our numbers are incredibly close right now. Good to see. Why do you think eliminating milk will affect your body composition?

james_w8lifter
01-31-2010, 11:21 AM
^I was wondering the same thing.

ELmx479
01-31-2010, 11:53 AM
Thanks ELm. Current training maxes are:

BP- 190
Squat- 225
Deadlift- 315
OH Press- 120

I'm doing an overhaul of my diet too. Pretty much eliminating milk, and putting a much greater emphasis on whole food. I'm curious to see if it'll change my body composition and/or training. I'll post up my old/new diets a bit later...

Ya, we are really close. I am currently at
Bench-220
Squat-235
Dead Lift-305
Press-120

As for the diet, did you read the "to bulk or cut" article? It is pretty helpful. You can drink some milk when you need to make up some calories but whole food would be better.

AKMass
01-31-2010, 02:46 PM
Our numbers are incredibly close right now. Good to see. Why do you think eliminating milk will affect your body composition?


^I was wondering the same thing.

Currently I drink around 9 cups (a little over half a gallon) of whole milk per day. Basically I'm just trying to squeeze some more protein into my diet. Here's how my current diet works out:

http://www.fitday.com/fitness/PublicJournals.html?Owner=akmiyata&Year=2010&Month=0&Day=30

Hope that link works.

And this is the majority of my new diet:

http://www.fitday.com/fitness/PublicJournals.html?Owner=akmiyata&Year=2010&Month=0&Day=29

Plus an IsoMass gainer shake w/2% milk = 70 g protein, 940 cals.
Plus a muscle milk protein bar = 25 g protein, 320 cals. (actually got these from your journal, jamesw8)
Plus vegetable soup. Not going to count calories, mostly just for nutrients. Usually consists of spinach, carrots, kale, etc.
Plus multi-vitamin.

So roughly 275 g protein total, and maybe a couple hundred more cals. Which is fine because I want to end up at 185 lbs anyway.


Ya, we are really close. I am currently at
Bench-220
Squat-235
Dead Lift-305
Press-120

As for the diet, did you read the "to bulk or cut" article? It is pretty helpful. You can drink some milk when you need to make up some calories but whole food would be better.

Yup, that's actually what inspired the diet change. I'm going to stick with this for a few months, and evaluate progress. If it works, I'll up the cals and protein more. Oh apparently Isomass contains creatine also. I've been off creatine for about three months I think, but I wanted to get back on anyway. Well let me know what you guys think. If I'm being a **tard just tell me, I won't take offense.

Keith
01-31-2010, 03:00 PM
You drink whole milk?! I drink skim milk and in every 100 calories, there's 10g of protein and 0.5g of fat. That's definitely a way to up your protein intake while keeping your calories down. If you do drink whole milk, you can switch to homo and work your way down so you get used to it. I love skim milk now and wouldn't have anything else.

ELmx479
01-31-2010, 03:30 PM
New diet don't look too bad. Like Keith said, ditch the whole milk. I got my diet dialed in pretty good at the moment. Here it is just for comparison...

7-8 eggs (3 yolks), 1 cup of oatmeal, fish oil, multi.

tuna sandwhich on wheat (Arnold bread), 1oz plain almonds, 1 apple, low fat cottage cheese.

chicken breast, sweet potato, broccoli, low fat cottage cheese or a cheese stick.

Results (pre workout)

Nitrean or Opticen (post workout)

Dinner is always some type of meat, rice, vegetables, milk

Nitrean, natural peanut butter (before bed)

I don't count calories too often because I eat almost the same thing every day but I average right around 3200-3500.

james_w8lifter
01-31-2010, 05:53 PM
I also am using IsoMass in the mornings

AKMass
01-31-2010, 08:27 PM
Thanks for the advice guys. I'm definitely not anti-milk, lol. I LOVE milk. I'm ok with the new diet though, prep food on Sunday, then not much work the rest of the week. And I won't have to stop at the grocery store every other day to pick up more milk, lol. Anyways, I picked up some lifting chalk today...Never used it before. I'm excited to see how it affects my deads tomorrow. If at all.

jed
01-31-2010, 08:47 PM
Pretty great that you've gained 10 lbs in under a month, bro. Props on getting your diet under control, too. I've been serious for a few years now and still am very undisciplined (is that a word?) when it comes to diet. Keep it up bro, and thanks for stopping in my journal.

KoSh
02-01-2010, 06:22 AM
Where's the training!?!?! :)

AKMass
02-01-2010, 08:43 AM
Pretty great that you've gained 10 lbs in under a month, bro. Props on getting your diet under control, too. I've been serious for a few years now and still am very undisciplined (is that a word?) when it comes to diet. Keep it up bro, and thanks for stopping in my journal.

Thanks bro. It's really only like 7 lbs, I'm at about 177 in the morning, but I'm happy with it. You've made awesome progress, especially for not having teh dissiprin, lol.


Where's the training!?!?! :)

Training? You mean I have to eat right AND train?!? I thought going to the gym was just an excuse to wear skimpy clothes to show off how well you've been eating!!???:fart:

Lol I'll update in ~10 hours with a superior deadlift session, I assure you. :evillaugh:

AKMass
02-01-2010, 08:03 PM
Deads-
115x5
145x5
175x3
200x3
230x3
260x5 PR
Total volume: 2,590 vs. 2,495 last month. 95 lb increase. I swear I could've cranked out AT LEAST 10 more reps on the 160....If it weren't for my grip. Hardly felt anything in my hammies.

135x10
x10
x10
x10
x10

Barbell holds:
225x 20 secs
285x 12 secs
315x 5 secs
365 (fail, couldn't even get it off the rack)
335x 3 secs
225x 20 secs


Grip has got me seriously considering going back to straps. DL is definitely being hindered, which is probably hurting my squat also. Hmmm... What do you guys think?

Oh yeah...New diet is great, here's today:

Meal 1: Isomass gainer w/2 cups milk
Meal 2: 2 slices double protein wheat bread + 2 tbsp PB
Meal 3: Banana, ~10 oz chicken breasts (horrible), 1 oz. almonds
Meal 4: 3 large eggs
Meal 5: Muscle milk protein bar
Meal 6(pre w/o): 2 packets instant oatmeal
Meal 7 (post w/o): ~6 oz. Chicken breast, broccoli, cauliflower, turkey stuffing, clementine (orange).
Meal 8: Haven't had it yet, but I'm hungry, so Opticen in water.

It's weird cuz I feel like I'm hardly eating anything. :confused:

ELmx479
02-01-2010, 08:07 PM
Nice pulling, have you tried chalk yet? It makes a big difference. And well, if you are hungry... EAT!!! I always have to eat more on Squat and DL days.

AKMass
02-01-2010, 08:37 PM
Nice pulling, have you tried chalk yet? It makes a big difference. And well, if you are hungry... EAT!!! I always have to eat more on Squat and DL days.

Thanks. Oh yeah, tonight was my first night using chalk. It def did make a difference, but it's still not enough to catch my grip strength up to my leg strength, unfortunately.

james_w8lifter
02-01-2010, 08:42 PM
Workout and diet looks good. Are u using the one over/one under grip for heavy deads? If you feel like the grip is that big an issue then by all means use straps. Get some good quality meat into that diet though. Throw in some more peanut butter/cottage cheese/or a protein shake before you go to bed. If your not sure what your calorie count is, log your food on Fitday.com. Keep at it buddie!!

jed
02-01-2010, 09:33 PM
Keep working your grip strength like you are, and IMO straps are fine if your grip is what's hindering your pulling. If you KNOW you can pull more with no sacrifice to form, and the only thing restraining you is your grip strength, then if straps help give 'er hell. Just be sure to keep working on it like you're doing. Also, I looked through most of your workouts and dont see chins. For me they are a great strengthener of the hand grip and forearm flexors. I suggest throwing them into your back day.

Off Road
02-01-2010, 11:17 PM
Nice PR and good pulling.

AKMass
02-02-2010, 06:56 AM
Workout and diet looks good. Are u using the one over/one under grip for heavy deads? If you feel like the grip is that big an issue then by all means use straps. Get some good quality meat into that diet though. Throw in some more peanut butter/cottage cheese/or a protein shake before you go to bed. If your not sure what your calorie count is, log your food on Fitday.com. Keep at it buddie!!

Thanks. Yup I use left hand over, right under, grip is strongest that way. Are chicken breasts not good quality meat, or you're saying eat more? My calories are just barely above maintenance, still gaining weight slowly.


Keep working your grip strength like you are, and IMO straps are fine if your grip is what's hindering your pulling. If you KNOW you can pull more with no sacrifice to form, and the only thing restraining you is your grip strength, then if straps help give 'er hell. Just be sure to keep working on it like you're doing. Also, I looked through most of your workouts and dont see chins. For me they are a great strengthener of the hand grip and forearm flexors. I suggest throwing them into your back day.

Ack! I'll think about it. I just feel like such a puss with straps. I was doing chins on my back day, but I quit cuz I suck at them. You're right though, I should have them in there. Maybe on squat day.


Nice PR and good pulling.

Thanks OR.

jed
02-02-2010, 12:19 PM
THe only way to get better at them is to do them, as you know. I started out at 3 chins in one day at 170lbs... my coach helped me get to a 2x10 in a little under 3 months. Anythings possible bro.

james_w8lifter
02-02-2010, 12:51 PM
Thanks. Yup I use left hand over, right under, grip is strongest that way. Are chicken breasts not good quality meat, or you're saying eat more? My calories are just barely above maintenance, still gaining weight slowly.

Chicken is a great sourcce of protein just not a great source of calories. Depending on how fast you want to gain you may want to replace it with ground beef or another type of meat on some days. Trust me I eat my fair share of chicken too.

AKMass
02-02-2010, 07:18 PM
THe only way to get better at them is to do them, as you know. I started out at 3 chins in one day at 170lbs... my coach helped me get to a 2x10 in a little under 3 months. Anythings possible bro.

Nice! That's great progress. Did you do them more than once a week?


Chicken is a great sourcce of protein just not a great source of calories. Depending on how fast you want to gain you may want to replace it with ground beef or another type of meat on some days. Trust me I eat my fair share of chicken too.

True. I'm actually trying to slow the weight gain down a bit, as I've gotten a nice little belly on this bulk. Also, I don't want to get TOO much heavier. 200 lbs for my frame might be a bit much.

Anyway, today's workout:

Bench-
80x5
95x5
115x3
135x3
155x3
175x7 PR

Volume: 2095 vs 1860 last month. Not too surprised based on last weeks numbers, but I'm still very happy with this. Added weight to the bar AND increased number of reps in a month. Still too early in the program to really tell anything though, so I won't get over-excited.

More bench-
85x10
x10
x10
x10
x10

Dips-
BWx10
x10
x10
x10
x10
x10
x10


New diet is working out well too. Easy meals to pack up and go. Don't feel full all the time either.

ELmx479
02-02-2010, 07:28 PM
Good work on the PR! Lots of pushing and no pulling in that workout?

Off Road
02-02-2010, 07:33 PM
That's a ton of dips too...

AKMass
02-03-2010, 10:12 AM
Good work on the PR! Lots of pushing and no pulling in that workout?

Thanks bro. Yeah, Monday was all pulling so I was fine with just pushing today. I tend to do all push or all pull on separate days. Bodybuilding mentality maybe?


That's a ton of dips too...

When I did the 100 dips contest I realized I wasn't pushing hard enough on assistance exercises. I thought, I did 100 in 16 mins, so why is my assistance taking 20 mins when I only do 50 reps? Cuz I was being a puss.

So I'm going to increase the number I do over the weeks until I get to 100 per session. Once I get there, re-evaluate things. I don't know what kind of effect it will have on my bench, but my bench is flying up right now, so I'm ok with the risk.

ELmx479
02-03-2010, 10:20 AM
Thanks bro. Yeah, Monday was all pulling so I was fine with just pushing today. I tend to do all push or all pull on separate days. Bodybuilding mentality maybe?



I see, maybe give that a try. I used to do the same thing (push, pull, legs) back in the day. I actually never thought about doing push pull together until reading Wendler's book and it seems to work well.

AKMass
02-03-2010, 11:31 AM
I see, maybe give that a try. I used to do the same thing (push, pull, legs) back in the day. I actually never thought about doing push pull together until reading Wendler's book and it seems to work well.

He says to alternate push pull same day? Crap! I better read through the book again. I don't remember seeing that part.

ELmx479
02-03-2010, 11:39 AM
He says to alternate push pull same day? Crap! I better read through the book again. I don't remember seeing that part.

Yep, Here is one way the program is listed...

OH Press
Dips
Chins


Bench Press
Dumbbell Bench Press
DB Rows

jed
02-03-2010, 04:34 PM
Good workout, mate. Yes, I did them about twice a week. Regardless of how I was feeling, my coach held my legs for me and would force a set of 3x10 assisted chins twice a week. I could only do about 2 free chins and then he would have to help... eventually I could do 5... 10... 15... 20. Anything can come with hard work!!

AKMass
02-03-2010, 05:46 PM
Yep, Here is one way the program is listed...

OH Press
Dips
Chins


Bench Press
Dumbbell Bench Press
DB Rows

Blah you're right. Thanks for pointing that out. Looks like pretty much all the templates alternate push/pull each day. I've been sticking to Boring but Big mostly though. I think for OH Press day I'm going to do:

OH Press
OH Press (assistance)
Chins


Good workout, mate. Yes, I did them about twice a week. Regardless of how I was feeling, my coach held my legs for me and would force a set of 3x10 assisted chins twice a week. I could only do about 2 free chins and then he would have to help... eventually I could do 5... 10... 15... 20. Anything can come with hard work!!

Thanks. It'd be nice to pop out 20 reps at a time. Right now I'm at like...7. lol.

Keith
02-03-2010, 07:51 PM
Weaksauce avi. Liked the old one better.

Keith
02-03-2010, 07:58 PM
I definitely commented in your journal last night -- I have no idea why it's not here now. Solid PRs as of late, man. You're doing something right if you're hitting PRs in multiple areas. Don't change a thing! Your grip is a big issue in your deadlift, eh? So you'll drop the bar before you complete a heavy pull? Not much you can do besides pulling with a mixed grip and chalk. I would keep at it for a bit since you just started using chalk. Chalk up A LOT, and I'm sure your grip will catch up.

AKMass
02-04-2010, 08:49 AM
Weaksauce avi. Liked the old one better.

:moon:


I definitely commented in your journal last night -- I have no idea why it's not here now. Solid PRs as of late, man. You're doing something right if you're hitting PRs in multiple areas. Don't change a thing! Your grip is a big issue in your deadlift, eh? So you'll drop the bar before you complete a heavy pull? Not much you can do besides pulling with a mixed grip and chalk. I would keep at it for a bit since you just started using chalk. Chalk up A LOT, and I'm sure your grip will catch up.

Thanks, budday! I think I am just gonna suck it up and stay strapless. I just need to keep working on my grip. Is there any benefit to working grip more than once a week? Or should I just work on it on DL day?

Keith
02-04-2010, 09:22 AM
You could always add in some variation of a static hold or heavy farmers walks when you squat (assuming that day is a few days from your deadlifting day) because those muscles do recover quickly.

AKMass
02-04-2010, 10:19 AM
You could always add in some variation of a static hold or heavy farmers walks when you squat (assuming that day is a few days from your deadlifting day) because those muscles do recover quickly.

That's what I was thinking...I DL Mondays, and Squat Thursdays, so there's plenty of rest in between. Guess I know what I'm doin today!

james_w8lifter
02-04-2010, 10:39 AM
That's what I was thinking...I DL Mondays, and Squat Thursdays, so there's plenty of rest in between. Guess I know what I'm doin today!

Ever since you starting talking about your grip mine has been giving out here and there in the gym lol:confused:. I think you jynxed me man.. jk. Nice benches and dips the other day. Are you going full range of motion on your movements?

AKMass
02-04-2010, 11:23 AM
Ever since you starting talking about your grip mine has been giving out here and there in the gym lol:confused:. I think you jynxed me man.. jk. Nice benches and dips the other day. Are you going full range of motion on your movements?

Sorry bro! Lol. Yeah, I do full ROM on all movements. Squats are ATG. Bench is bar touching chest, very short pause, up. Dips I go a little past parallel, basically when I can't go any further down, I pop back up. I think the only exception would be chins...I go chin above bar to like 98% extension of my arms (basically a small bend in the elbow). If I drop below that, my shoulder kills. Are you using chalk for DLs??

AKMass
02-04-2010, 07:18 PM
Happy with today's workout:

Squat-
90x5
115x5
135x3
160x3
180x3
205x7

Volume: 2455 vs. 2160 last month. 295 lb. increase. Also, last month, I did 205 for 4 reps vs 7 this month. Hope I can keep this up. Anyway...

Bulgarian split squats-
BWx10
x10
x10

Leg press-
285x10
x10

Was going to do GHR, but realized there's no station for these. :( So, I went to the leg curl machine.

Leg curls-
80x10
90x10
110x10
x10
x10

Barbell holds:
205x 25 secs
225x15 secs

Decided to call it a night, was extremely hungry.

After my second set of leg curls, I realized how ghey they are so I decided to go do some Romanian DLs....2 of the 3 squat racks were taken by bicep curlers, and god knows what the guy at the 3rd rack was doing. Grrrr. Public gym ftl.

ELmx479
02-04-2010, 07:57 PM
Awesome improvement on the Squats! What the hell is with people doing curls in a rack??? I've never seen it but even when I curl I just pick the weight up from the floor.

james_w8lifter
02-04-2010, 08:04 PM
Awesome improvement on the Squats! What the hell is with people doing curls in a rack??? I've never seen it but even when I curl I just pick the weight up from the floor.

Because they aren't capable of bending over to pick up the bar lol.

Great workout! squats look strong bro

Off Road
02-04-2010, 10:49 PM
LoL at the leg curls :evillaugh:
Nice job on the squats and RDLs.

Keith
02-04-2010, 11:02 PM
Great squat increase! LOL at the leg curl, they are ghey. Did you see the video in my journal about the GHRs?

AKMass
02-05-2010, 06:32 AM
Awesome improvement on the Squats! What the hell is with people doing curls in a rack??? I've never seen it but even when I curl I just pick the weight up from the floor.

Thanks bud. See below, lol.


Because they aren't capable of bending over to pick up the bar lol.

Great workout! squats look strong bro

Thanks. The thing that gets me is that we have EZ bars and straight bars with weights already attached to them, on a rack. Specifically for curling. We also have two preacher stations. Yet the squat racks are frequently used for curls. Ugh...Hulk smash.


LoL at the leg curls :evillaugh:
Nice job on the squats and RDLs.

Thanks OR. Never got to the RDLs though, due to aforementioned curling in squat rack issues.


Great squat increase! LOL at the leg curl, they are ghey. Did you see the video in my journal about the GHRs?

Thanks Keith. I did see your GHR vid, but I don't think my gym has a foot anchor like you have. Also, it definitely isn't in the one power rack we have, and I have no bands. That's a clever set up though.

PS Why are you up until 1 in the morning every morning? You're that busy? Or are you on the west coast for a bit or something?

Keith
02-05-2010, 08:56 AM
PS Why are you up until 1 in the morning every morning? You're that busy? Or are you on the west coast for a bit or something?

LOL. I'm not up until 1 every morning because two days of the week I have class at 8:30 so those days I'm in bed by 11:30pm. I'm a night time person, though. I function best when the sun sets. I get plenty of sleep, I just don't wake up at 6 or 7am like everyone else. If I go to bed at 1am, I'll get up at 9 or 10am.

AKMass
02-06-2010, 02:23 PM
LOL. I'm not up until 1 every morning because two days of the week I have class at 8:30 so those days I'm in bed by 11:30pm. I'm a night time person, though. I function best when the sun sets. I get plenty of sleep, I just don't wake up at 6 or 7am like everyone else. If I go to bed at 1am, I'll get up at 9 or 10am.

Ahh, gotcha. I think I just looked at a few time stamps and assumed...

Todays workout:

OH Press:
50x5
60x5
75x3
85x3
100x3
110x7

Volume: 1325 vs. 1275 last month. 50 lb increase. Good news since last week I actually decreased. But that was probably due to lack of caffeine.

OH Press-
70x10
x10
x10
x10
x10

Chins-
BWx5
x5
x5
x4
x4
I really need to get better at these!

Didn't feel half bad today. My throats been scratchy the last couple days so I kept thinking I was gonna get sick, but nothing other than the throat so far. *fingers crossed* I'm deleting all the music on my iPod and starting fresh, so I'd love to hear your guys' favorite lifting music!...I know there are 1000 threads in Gen Chat, but they're a little outdated.

ELmx479
02-06-2010, 03:07 PM
Nice pressing man, we are only 2 reps away from each other on the press. You
will keep getting better on the chins. Do pull ups and chin ups. As for the music, i have every possible rock and metal band on my iPod with over 12000 songs on it. I also listen to rock nation on iheart radio which plays some decent stuff.

AKMass
02-06-2010, 03:20 PM
Nice pressing man, we are only 2 reps away from each other on the press. You
will keep getting better on the chins. Do pull ups and chin ups. As for the music, i have every possible rock and metal band on my iPod with over 12000 songs on it. I also listen to rock nation on iheart radio which plays some decent stuff.

Thanks bro. Maybe I'll catch your press one day...Nahhhhh. On another note, that's a LOT of freakin' songs!

ELmx479
02-06-2010, 03:32 PM
Thanks bro. Maybe I'll catch your press one day...Nahhhhh. On another note, that's a LOT of freakin' songs!

Yes it is and I didn't put any of them on. This kid I work with is really into music so I just had him put all the songs on. I only have like 300 songs on my phone. I will run threw the list on my ipod and post them for some ideas for ya.

Keith
02-06-2010, 03:36 PM
Good overhead pressing, dude. If you do chins more often, you'll get better at them. Jim Wendler said in 5/3/1, just do 100 chins a week, doesn't matter when or how, just do them. Try doing 1 every 15 seconds or so and just see how long you last before you completely fail. That's what I did with the +25 lbs for chins.

12,000 songs is a **** load of songs! I don't think I'd even listen to 1000 if I could store that many.

Artists that I like listening to while I train:
Slipknot
Hypocrisy
Alexisonfire
Cancer Bats

james_w8lifter
02-06-2010, 08:05 PM
Nice workout, lots of presses will blast the shoulders. Music when I lift: Metallica, Chevelle, Godsmack, Tool, AC/DC, Guns n Roses, Disturbed, etc....

Off Road
02-06-2010, 08:27 PM
Chins look decent too.
I mostly listen to Bad Religion when i lift.

AKMass
02-07-2010, 02:54 PM
Thanks guys! Really liking the suggestions so far...

I don't normally workout on Sundays, but my roommate wanted to go so...

Beach workout:
Drag curls-
45x5
40x5
40x5
40x10
40x10
40x10

DLs-
145x5, haha. Just demonstrating form.

Squat-
45x5, form again.

Decline Situps (45 degree angle):
BWx15
x15
x15

Sprints-
5x30 secs. Surprisingly, a lot of cute cardio bunnies today. Kind of a rarity at my gym. Guess I should come more Sundays...

Chins-
BWx1, lol. Did these yesterday, and I'm pulling my training max tomorrow on DL, so not risking anything w/ my grip the way it is.

Fun day, just screwing around. But I got to work areas that I never hit directly. Oddly, my abs felt sore before I even started w/the decline sit ups. Not sure what's up with that??? :confused: Heavy week starts tomorrow!

ELmx479
02-07-2010, 03:39 PM
Curls the day before heavy deads :tuttut: haha.
Here are some of the bands I listen to when I lift...
Alice in Chains
Anthrax
Atreyu
Static-X
Chevelle
Coal Chamber
Cold
Slipknot
Damageplan
Deftones
Devil Driver
Dope
Disturbed
Down
Drowning Pool
Evanescence
Fear Factory
Filter
Flyleaf
Flaw
Grinspoon
Hellyeah
Helmet
Lacuna Coil
Metallica
Mnemic
Motograter
Mudvayne
Mushroomhead
Nine Inch Nails
Otep
Pantera
Rammstein
Rob Zombie
Seether
Sevendust
Slayer
Soil
Soilwork
Spineshank
Tool
Type O Negative
Vayden
White Zombie

That should help ya out some...

james_w8lifter
02-07-2010, 04:28 PM
Your abs were probably sore from the shoulder presses. You'd be amazed how much core work is involved in keeping the bar steady as you press it overhead.

AKMass
02-07-2010, 08:16 PM
Curls the day before heavy deads :tuttut: haha.
Here are some of the bands I listen to when I lift...
Alice in Chains
Anthrax
Atreyu
Static-X
Chevelle
Coal Chamber
Cold
Slipknot
Damageplan
Deftones
Devil Driver
Dope
Disturbed
Down
Drowning Pool
Evanescence
Fear Factory
Filter
Flyleaf
Flaw
Grinspoon
Hellyeah
Helmet
Lacuna Coil
Metallica
Mnemic
Motograter
Mudvayne
Mushroomhead
Nine Inch Nails
Otep
Pantera
Rammstein
Rob Zombie
Seether
Sevendust
Slayer
Soil
Soilwork
Spineshank
Tool
Type O Negative
Vayden
White Zombie

That should help ya out some...
:omg: Thanks ELm! You really put some effort into this! I'm about to start downloading songs as soon as iTunes finishes installing. Glad I won't be stuck listening to the lame songs they play at the gym tomorrow. And I know, shame on me for curling before DL day. They were really light weight though, and besides, CURLZ FOR THA GURLZ, BRAH!


Your abs were probably sore from the shoulder presses. You'd be amazed how much core work is involved in keeping the bar steady as you press it overhead.

I think that's a damn good guess. I suppose they were worked from squat day as well. Just weird that they'd be worked to the point of getting sore. Fine by me though, I hate ab work! :boring:

ELmx479
02-08-2010, 06:21 AM
I just went threw some bands on my Ipod and picked some of my favorites for lifting. Got a ton of other good stuff for just hanging around the house. 12,297 songs total to be exact :nod:

I actually keep a pair of dumbbells in my truck and do a few sets of 21's before I go into a bar with my size medium TapOut shirt on.....

Keith
02-08-2010, 07:17 AM
I actually keep a pair of dumbbells in my truck and do a few sets of 21's before I go into a bar with my size medium TapOut shirt on.....

That's ****ing awesome!!

Badass list.

AKMass
02-08-2010, 07:31 AM
I just went threw some bands on my Ipod and picked some of my favorites for lifting. Got a ton of other good stuff for just hanging around the house. 12,297 songs total to be exact :nod:

I actually keep a pair of dumbbells in my truck and do a few sets of 21's before I go into a bar with my size medium TapOut shirt on.....

LOL. Make sure you down a tub of NOXplode before you go in tho to RLY max out your pump. Also, size xtra xtra small under armour shows teh gunz better...Imho. :fart:

AKMass
02-09-2010, 08:18 PM
Alright, so I had to delay yesterday's workout to today due to work:

DL-
115x5
145x5
175x3
215x5
245x3
275x7 PR

Volume: 3735 vs. 3080 last month. 655 lb increase! My grip is finally starting to show signs of life...Chalk is a huge help too.

Dips-
BWx10
x10
x10
x10
x10
x10
x10 At this point I noticed my tricep starting to hurt, and then I realized I'm maxing out on bench tomorrow. I wanted to do one more set, but decided not to push it.

Barbell holds-
345x5 secs
315x10 secs
285x17 secs

Hands were on fire so I stopped there.

Workout felt real good today. Bad news is we're in for a ****load of snow tomorrow, so the gym might be closed. Hopefully I can get in there and bench, otherwise I'm gonna be working out three days straight. Next week is deload week though, so I don't mind pushing a workout day farther out. Just have to wait and see I guess.

Keith
02-09-2010, 10:25 PM
'atta boy! Grip is finally coming through and becoming a chalk whore. Why are you blasting out all these reps on dips if you're benching heavy the following day?? That definitely will affect your bench strength tomorrow.

jed
02-09-2010, 10:31 PM
Huge volume increase, dude. Great to see that. Nice to hear your grip is improving too... Chalk really is a good help, isn't it? I'm with Keith on the dips thing lol.

AKMass
02-10-2010, 12:36 PM
'atta boy! Grip is finally coming through and becoming a chalk whore. Why are you blasting out all these reps on dips if you're benching heavy the following day?? That definitely will affect your bench strength tomorrow.


Huge volume increase, dude. Great to see that. Nice to hear your grip is improving too... Chalk really is a good help, isn't it? I'm with Keith on the dips thing lol.

Thanks guys. Yes, chalk is awesome. And yes, that was a very stupid move on my part with the dips. Looks like I may not be benching tonight though, due to all the snow. That means I'm going to have a bunch of workouts crammed together at the end of the week though...Here's what I'm thinking:

Thursday- Bench
Friday-Off
Saturday-Squat
Sunday-OH Press
Monday to Friday- Deload
And then onto the next wave.

KoSh
02-10-2010, 03:25 PM
275x7? Very well done, man.

Off Road
02-10-2010, 04:28 PM
Just getting caught up after the new forum threw me some trouble. Nice bench BTW.

james_w8lifter
02-10-2010, 08:37 PM
Nice deads... and 70 dips in 1 day is no joke either guy

AKMass
02-12-2010, 06:58 AM
Just getting caught up after the new forum threw me some trouble. Nice bench BTW.


Nice deads... and 70 dips in 1 day is no joke either guy


275x7? Very well done, man.

Thanks guys.

Alright, editing this post since I didn't have time to give the full story before. Starting at the beginning, the workout was postponed from Weds to Thurs due to snow, then Thurs to Friday due to headaches I was having. So I got up Friday morning at 5, was in a rush since I had to eat, get to the gym, get back, and eat again by 7 so I could clean up and head to work. So breakfast is oatmeal and a protein bar. The oatmeal is not going down easy, I'm just not a morning eater. But I choke it down, along with the protein bar. I get to the gym and my workout starts (it's now 5:30).

Bench- I feel like I'm missing something... ****, I forgot my workout printout at home, and I don't remember the warmup/work set weights. Oh well, I remember the heaviest weight, all that really matters. Let's go.
45x5
95x5
125x3
140x5 I get up and realize something is wrong... MOTHER****ER, I was in a rush so I forgot to take caffeine with breakfast, and I'm going on 5 hours of sleep since the headache was keeping me up last night. Ok, don't panic, there are vending machines here. I just need to chug a Red Bull or something. There are three vending machines, one with all protein bars (great use of space, b/c everyone buys their protein bars out of vending machines), one with all protein drinks (non-caffeine), and one with....Red bull (and other sugary drinks)!!! SWEET! I go to put my dollar bill in and....Out of service. Damnit. This morning sucks. So I drive to the gas station, and get a 5-hour energy, since everyone raves about it, chug half, and drive back to the gym.

135x3 This feels heavy, oh god I'm screwed.
115x5
165x3
185x4 I beat last month still, but I swear if it had been a normal workout with someone spotting, I could've gotten 6. Oh well.

Volume: 1960 vs 1720 last month, 240 lb increase. Not too shabby. Oh,btw, I felt nothing from the 5 hour energy. Total crap. Live and learn. And another note, if you go to the gym at 5 in the morning, don't expect a spot. The only people that go to the gym that early are suckers (like me), and 90 year olds.

Bench-
100x10
x10
x10

Chins-
BWx5
x5
x5

Then had to get ready for work. *sigh*

Keith
02-12-2010, 07:45 AM
I hate training with headaches, it always makes them so much worse. Good thing you pushed it off to the next day.

AKMass
02-13-2010, 02:08 PM
I hate training with headaches, it always makes them so much worse. Good thing you pushed it off to the next day.

I know what you mean...I had a headache again today, but I had no choice but to train. Can't push things out any farther.

Squats-
90x5
115x5
135x3
170x5
195x3
215x5

Volume: 2510 vs 2200 last month, 310 lb increase. Cool. I think if I went for it I could have gotten 215x6, but I'm a puss. I guess my headache didn't really affect anything though. Anyway...

Leg press-
270x10
x10
x10

Romanian DL-
155x10
x10
x10
x15

All in all a pretty good day. Actually this month has been pretty awesome strength wise. I'm not happy when I look in the mirror though. Need to rid myself of the spare tire...

Keith
02-13-2010, 02:49 PM
What's the meaning of your journal title? Both the "500 lbs" and the "Er posts".

AKMass
02-13-2010, 03:01 PM
What's the meaning of your journal title? Both the "500 lbs" and the "Er posts".

Well when I started, I had just reached my 500th post. It was a joke, like I meant to say posts, but said lbs instead. Now that I think about it, it's kind of ghey. I did consider changing it at one point... Maybe something like, "AKMASS' MASSive log", but people might get the wrong idea. Heh heh.

james_w8lifter
02-13-2010, 08:58 PM
Nice leg day guy

ELmx479
02-14-2010, 08:17 AM
Still made some progress on a bad day so props for that. Don't worry about those energy drinks man, you don't need to put that crap in your body with a solid diet.
Squat workout looked good also.

AKMass
02-14-2010, 01:55 PM
Nice leg day guy


Still made some progress on a bad day so props for that. Don't worry about those energy drinks man, you don't need to put that crap in your body with a solid diet.
Squat workout looked good also.

Thanks guys. I don't usually drink energy drinks...But I do supplement with caffeine powder before a workout.

OH Press-
50x5
60x5
75x3
90x5
105x3
115x6 PR. Felt good, tried for 7 but only got 3/4 of the way up.

Volume: 1455 vs 1300 last month. 155 lb increase. Cool.

Was feeling ambitious, so:
135x1 PR. This was really hard...I definitely won't be repping this for a long time. The single rep literally took me ten seconds to get up. Really struggled from about a quarter ROM to the top.

CG Bench-
115x10
x10
x10
x10
x10

Chins-
BWx3 This just wasn't happening today.

One arm rows-
65x10
x10
x10


Weighed myself this morning and was 174 lbs. Must have been dehydrated, just weighed myself again...178.4. Really nice to see my OH Press moving again, hasn't moved in months. Well, heavy week is over. I'm actually looking forward to the deload this week. I feel strong but my body is tired. Happy Valentine's to everyone...But try not to get anyone pregnant. ;)

jed
02-14-2010, 07:08 PM
Change your journal title to what YOU want... people have to think i'm a huge d bag when they read mine, but I like it. Good workouts in here, man. Volume increases are damn big! So I take it you don't bench in a power rack so you have to get spots for heavy sets? Keep at them chins, dude.

james_w8lifter
02-14-2010, 07:24 PM
The 135lb press was probably so difficult because of all the working sets you did before you attempted it. Did you do the OH presses seated or standing? I find that standing push presses can really increase your military press PR over time.

AKMass
02-14-2010, 08:18 PM
Change your journal title to what YOU want... people have to think i'm a huge d bag when they read mine, but I like it. Good workouts in here, man. Volume increases are damn big! So I take it you don't bench in a power rack so you have to get spots for heavy sets? Keep at them chins, dude.

Hmmm, yeah I'll have to think about it. I don't really like the current one, but I haven't thought of anything great. I'm def open to suggestion for you creative types out there...


The 135lb press was probably so difficult because of all the working sets you did before you attempted it. Did you do the OH presses seated or standing? I find that standing push presses can really increase your military press PR over time.

You're right that could have been it. I do OH presses while standing, but I try to keep my legs out of the movement. Don't really need them anyways, my sticking point is about half way up. Push press might be useful if I get stuck again though.

AKMass
02-15-2010, 11:47 AM
Deload day 1:

DL-
115x5
145x5
175x3
115x5
145x5
175x5

Decline situps-
BWx10
x10
x10

Dips-
BWx10
x10
x10

Chins-
BWx7
x5
x4


Pretty boring day, though I did see a dude bench 385 today. He must have weighed at least 300 lbs, but it was impressive nonetheless. I'm pretty tired today, even though I got ~9 hours of sleep (I never get that much). Must be carryover from yesterdays OH Press mania, lol.

brihead301
02-15-2010, 01:59 PM
Good stuff in here brotha! You're smart for doing the deload the way it's supposed to be done. Me, I always skip that part...I either don't deload at all, or I just take a whole week off completely. I agree that deloads are boring as hell though, so props for doing it!

Off Road
02-15-2010, 03:23 PM
Deloads are boring. Wake me up when you start lifting again....Just kidding, nice work.

Keith
02-15-2010, 06:15 PM
Great overhead pressing, man. 135 is awesome. Even though it took a while, you still got it up. I never like grinding out something above my head, I hate the feel of it.


Well when I started, I had just reached my 500th post. It was a joke, like I meant to say posts, but said lbs instead. Now that I think about it, it's kind of ghey. I did consider changing it at one point... Maybe something like, "AKMASS' MASSive log", but people might get the wrong idea. Heh heh.

Ahh, now I get it. MASSive log sounds good. Mine's REALLY creative. Change it to what you want, but I agree, it's pretty ghey the way it is right now lol.



Change your journal title to what YOU want... people have to think i'm a huge d bag when they read mine, but I like it. Good workouts in here, man. Volume increases are damn big! So I take it you don't bench in a power rack so you have to get spots for heavy sets? Keep at them chins, dude.

You are a huge d bag. Even more so because of the title of your journal. It's ghey. You should change yours more than anyone.

jed
02-15-2010, 07:43 PM
nice gheyload massive ak-47

Keith, you are the '1 perzun 1 hait the m0zt 4-evr.'

KoSh
02-15-2010, 08:04 PM
Nice deload day dude.

AKMass
02-16-2010, 10:33 AM
Good stuff in here brotha! You're smart for doing the deload the way it's supposed to be done. Me, I always skip that part...I either don't deload at all, or I just take a whole week off completely. I agree that deloads are boring as hell though, so props for doing it!

Yeah, I'm not a big fan of deloads, but I'll run the program as is until I stall. Maybe I'm just getting old, but it's working so far, lol.


Deloads are boring. Wake me up when you start lifting again....Just kidding, nice work.

Haha, I don't expect much posting in my journal this week. HOWEVER, I'm going to give Jeds BP challenge, and Keith's Kroc/One arm row challenge a shot this week. I might also put up some vids for a form check this week. So stay tuned for that. Or don't, lol.


Great overhead pressing, man. 135 is awesome. Even though it took a while, you still got it up. I never like grinding out something above my head, I hate the feel of it.

Ahh, now I get it. MASSive log sounds good. Mine's REALLY creative. Change it to what you want, but I agree, it's pretty ghey the way it is right now lol.


Bolded part is nominated for "That's what she said" quote of the year!!

Thanks man, a few years ago I never would've dreamed of OH pressing 135. It doesn't seem like such a big deal now though...135 to me then is 225 to me now. And yeah, I can tell you thought long and hard about your journal title... :P One of these nights when you're up until one in the morning, you'll have to think of one for me too.




nice gheyload massive ak-47


Ha, gheyload. Hmmm that sounds like a good thread title...Thanks buttmunch. :fart:


Nice deload day dude.

Thanks buddy.

On a more serious not (even though it's not going to sound like it), I've been having a little pain in my right glute. Nothing major but it's been happening after heavy DL and Squat days. If I bend a certain way or sometimes just walking it hurts. What's the best way to handle this? Stretching? Contrasst(lol) showers? If it's just stretching, how the eff do I stretch my glutes?

AKMass
02-16-2010, 08:36 PM
Deload day 2-

Bench-
80x5
95x5
115x3
80x5
95x5
115x5

Tricep pushdowns w/rope-
70x10
90x10
90x10

DB rows-
80x5
85x3
75x5

Just practicing for the contest. Going to have to use straps I think, the grip on my left hand still sucks.

Easy day today. Was done in about a half hour. That's quick for me. Off day tomorrow!

jed
02-16-2010, 08:39 PM
mmm... gheyload. aren't they just fun and exciting?

AKMass
02-18-2010, 08:08 PM
mmm... gheyload. aren't they just fun and exciting?

Lol.....Yes, every week should be gheyload week.

Gheyload day 3-

Squats-
95x5
115x5
135x3
95x5
115x5
135x5

Leg press-
180x10
230x10
360x5

Chins-
BWx5
BWx5
BWx4 Don't really seem to be progressing on these. :confused:

Barbell holds-
365x0
315x3 secs
225x12 secs
135x 1 minute. Grip absolutely sucked today, should have brought chalk.

Decline situps-
BWx20
x15
x10


The end. I know I haven't gotten around to people's journals lately, just been crazy busy at work. I'll get back to it soon!

ELmx479
02-18-2010, 08:15 PM
Hey man, just wondering why you do your deload sets twice? Don't worry about the chins, you will get better at them. I suggest doing them at least twice a week on your upper body days. Even if you can only get a few reps just do more sets. You can even try the pyramid method. Ex: 1,2,3,4,5,4,3,2,1. I am working towards getting 20 reps in one set but it is very tough.

Keith
02-19-2010, 09:56 AM
gheyload is ghey.

james_w8lifter
02-19-2010, 12:41 PM
Nice deload days brotha... May not be fun but they'll pay off in the long run. Chins are a weak point for me too. Just remember, it's not the amount of reps you can do, it's how well you put the muscle under stress that counts. Just use perfect form and really squeeze those back muscles at the top.

AKMass
02-19-2010, 07:57 PM
Hey man, just wondering why you do your deload sets twice? Don't worry about the chins, you will get better at them. I suggest doing them at least twice a week on your upper body days. Even if you can only get a few reps just do more sets. You can even try the pyramid method. Ex: 1,2,3,4,5,4,3,2,1. I am working towards getting 20 reps in one set but it is very tough.

Well the first three sets were warmup sets. I don't remember reading anything about whether to do them or not in the book, but I don't think it really matters either. That's an AWESOME idea about the pyramid sets...Never thought of it. I'll try it out Tuesday.


gheyload is ghey.

You are wise beyond your years...Lol.


Nice deload days brotha... May not be fun but they'll pay off in the long run. Chins are a weak point for me too. Just remember, it's not the amount of reps you can do, it's how well you put the muscle under stress that counts. Just use perfect form and really squeeze those back muscles at the top.

Thanks bud. Good point about the muscle stress.

Warmupload day 4-

OH Press-
50x5
60x5
75x5

Dips-
BWx10
BW+10x10
BW+35x5

Romanian DL-
135x10
x10
185x5

Finished up in a half hour. Good thing too cuz I'm tired as hell.

Off Road
02-20-2010, 07:54 AM
I like that workout, short and intense with BIG lifts. Great work!

jed
02-21-2010, 05:07 PM
lewlercakes, u'z pretty strng br0. cept u need lesz OH press n moar k1ckbakcs.

brihead301
02-22-2010, 10:42 AM
Gheyload done....time to start hittin the big weights again. Lookin forward to see what's in store this next cycle!!!

KoSh
02-22-2010, 11:35 AM
Deloads are pretty painful to do :(

Welcome back to the grind after your deload, though :)

AKMass
02-27-2010, 09:09 AM
Had the week from hell...Still got a little training in, but eating sucked pretty bad. All you new grads, avoid consulting if you can.

Workout 1:

Squats-
95x5
115x5
135x3
195x6
x6

Lunges-
50 per hand x6
x6

Extensions-
90x10
130x6

Calf press-
140x10
x10


Then yesterday I did a little actual lifting. Workout 2:

DLs-
120x5
150x5
180x3
195x5
225x5
255x6

Volume: 3630 vs 3765 last month, 135 lb decrease. Not too worried, I didn't have my chalk. It was in my car, which was in the shop (for shutting down for no reason). 266 felt real easy on the rest of my body (besides grip). I'll kick azz next week.

OH Press-
50x5
65x5
75x3
85x5
95x5
110x5

Not even going to compare volume...It was a loss. This whole week was a loss. Just gotta move on and come back with ten times more intensity next week. I can't wait to DL again. I have something to prove.

ELmx479
02-27-2010, 09:19 AM
Good effort man, don't let a bad week get you down. I'm sure you will come back with some PR's next week. I didn't have the best week myself.

AKMass
02-27-2010, 09:22 AM
I like that workout, short and intense with BIG lifts. Great work!

Thanks OR.


lewlercakes, u'z pretty strng br0. cept u need lesz OH press n moar k1ckbakcs.

Thx brobrizzle. Dedliftz r scurry 2, lalzers.


Gheyload done....time to start hittin the big weights again. Lookin forward to see what's in store this next cycle!!!

Ha this week was kind of a gheyload too. Hope you weren't too disappointed!


Deloads are pretty painful to do :(

Welcome back to the grind after your deload, though :)

Thanks bro. Glad it's over.

AKMass
02-27-2010, 09:23 AM
Good effort man, don't let a bad week get you down. I'm sure you will come back with some PR's next week. I didn't have the best week myself.

Thanks for the support, bud. Yeah it happens every once in a while I guess. Now let's SFW!

AKMass
02-27-2010, 01:33 PM
Decided to hit the gym again today, just baby stuff:

Cardio- 20 mins elliptical

Chins-
BWx1
x2
x3
x4
x3
x2
x1

Decline situps-
BWx20
x20
x20

Was really tempted to retry my 255 DL today since I had chalk (and there were a few hotties in the gym), I decided not to because my back was already strained, and I don't wanna **** things up for next week.

Off Road
02-27-2010, 03:04 PM
Those chins are getting GOOD! I like the pyramid with all the volume. Volume definitely seems to help with chins.

james_w8lifter
02-27-2010, 07:56 PM
Nice deads and OH presses up there. Glad to see you working on the chins too. Can't wait to see what you have in store for next week.

AKMass
02-28-2010, 02:32 PM
Those chins are getting GOOD! I like the pyramid with all the volume. Volume definitely seems to help with chins.


Nice deads and OH presses up there. Glad to see you working on the chins too. Can't wait to see what you have in store for next week.

Thanks doodz. I think the pyramiding will work well. This week I'll try for a pyramid up to 5 at least...Maybe more.

"Worked out" again today:

Leg press-
180x15
x15

Dips-
BWx10
x10
x10

Cardio-
Bike x25 mins.

Back to real workouts tomorrow. Can't wait! :clap:

jed
02-28-2010, 10:06 PM
hey man like i said, stick with the chins and you will see definite improvement like you are seeing right now!! proud of ya man, keep it up.

KoSh
03-01-2010, 05:15 AM
A real man would leg press 180x342. Try it. :)

Joking aside, it may have been a "workout" but it's better than nothing! Way to get something in.

AKMass
03-01-2010, 08:41 PM
hey man like i said, stick with the chins and you will see definite improvement like you are seeing right now!! proud of ya man, keep it up.

Thanks buddy, glad you kept on me about not giving up on them!


A real man would leg press 180x342. Try it. :)

Joking aside, it may have been a "workout" but it's better than nothing! Way to get something in.

Haha thanks bro. Hmmm so that would make my 1RM on leg press 2,232 lbs. I guess I'll have to try that out next time.

Well today was my b-day, and it was a good one!

Squats- Forgot my workout sheet, so I guessed on the work sets (actually ended up doing 5 lbs more on the first two work sets than is laid out).
95x5
135x5
155x3
175x3
195x3
215x8 PR!! I was thinking about this set all day. Was sure I'd only get 5 or maybe 6 if I was lucky. I hit 7 and thought I was done. My legs felt really weak at that point, but I said f-it, I made it this far, and tried one more time. I got one very slow, shaky rep. Best birthday gift ever, lol.

Volume: 2830 vs. 2455, 375 lb. increase. Feels great because my squat is the lift that makes the least sense to me. It's so weak. Anyway...

Dips-
BWx10
x10 Stopped since I did 30 reps yesterday, and I have to bench tomorrow.

Romanian DLs-
135x10
145x10
155x10
165x10
175x10

Very happy with this workout. As a gift to myself, I ordered some elitefts apparel, and bought an Atreyu album on iTunes. Parents gave me some moola, and my roommate pre-ordered God of War III for me. I also allowed myself to eat a piece of bday cake with dinner. :evillaugh: Well, here's to another great year at WBB, and to all of you! :alcoholic:

ELmx479
03-01-2010, 09:05 PM
Nice squats man, your working your way up there. I would recommend doing some leg assistance work on the squat days to help your squat out and not doing dips which involves the chest,shoulders, and triceps the day before you bench. Have you ever tried the "boring but big" template?
Happy birthday! Now impress me with some decent benching while I sit on my ass with a injured back!

Coke
03-02-2010, 06:12 AM
Nice job with the squat PR.

:birthday:

KoSh
03-02-2010, 06:26 AM
Happy birthday bro, and nice PR! :)

brihead301
03-02-2010, 07:01 AM
Hey man, yesterday was my B-day too!! My present to myself was going to MMA and Jiu-jitsu class!!! Happy B-day, and congrats on the PR. Nothing feels better then a good ol' squat PR, huh? Good work!

Off Road
03-02-2010, 07:07 AM
Happy Birthday To You...

Keith
03-02-2010, 08:54 AM
Happy birthday, big guy! Nothing like a huge PR on your birthday! Great stuff.

AKMass
03-02-2010, 07:58 PM
Nice squats man, your working your way up there. I would recommend doing some leg assistance work on the squat days to help your squat out and not doing dips which involves the chest,shoulders, and triceps the day before you bench. Have you ever tried the "boring but big" template?
Happy birthday! Now impress me with some decent benching while I sit on my ass with a injured back!

Thanks bro. I started out 5-3-1 using boring but big...But I got bored, haha. You're right, shouldn't be dipping before bench day. I'll cut that out.


Nice job with the squat PR.

:birthday:

Thanks Coke! Glad you stopped by!


Happy birthday bro, and nice PR! :)

Thanks bro!


Hey man, yesterday was my B-day too!! My present to myself was going to MMA and Jiu-jitsu class!!! Happy B-day, and congrats on the PR. Nothing feels better then a good ol' squat PR, huh? Good work!

Lol awesome! Happy birthday to you too! What are the odds? And yeah, PR felt real good.


Happy Birthday To You...

Thanks OR, sing it brother! :evillaugh: I might not ever catch your OH Press, but one day I'll catch your age...Well, hopefully. :)


Happy birthday, big guy! Nothing like a huge PR on your birthday! Great stuff.

Thanks bro! Yup it was a great present.

Thanks for all the bday wishes guys...Now, onto business.

OH Press-
50x5
65x5
75x3
90x3
100x3
115x5

Volume: 1145 vs. 1325 last month. 180 lb decrease. I kind of expected this based on my last OH session. Chalking it up to my crappy week last week. Oh well.

Oh Press-
75x10
x10
x10
65x10
x10

Chins-
BWx1
x2
Just not feeling these today.

One arm DB rows-
65x10
x10
x10


Lackluster day. Decided to go with OH Press instead of bench since I didn't have a spotter today. Day off tomorrow, then I'll hit the DLs hard on Thursday! Gotta beat 7 reps...

james_w8lifter
03-02-2010, 08:15 PM
Happy birthday, good squatting, nice OH presses, strong RDLs....... keep at it guy!

jed
03-02-2010, 09:23 PM
happy belated, bro. my sister's birthday's the same as yours :D congrats on the squat PR, what a nice Bday present eh?

ELmx479
03-03-2010, 06:01 AM
Good effort man, don't let the OH Press get to you. It is the hardest lift to make progress on which we all know. Maybe even take a video of yourself to see if you can tweak your form to improve the lift. I did that and noticed I was not keeping my forearms vertical under the bar which made the lift much harder off the chest. Keep up the good work.

Off Road
03-03-2010, 07:21 AM
Overhead press > bench press...standing on your feet > laying down...good choice.

AKMass
03-04-2010, 08:04 PM
Happy birthday, good squatting, nice OH presses, strong RDLs....... keep at it guy!

Thanks bro!


happy belated, bro. my sister's birthday's the same as yours :D congrats on the squat PR, what a nice Bday present eh?

Very cool. Happy belated to her too! And yes the PR was very nice!


Good effort man, don't let the OH Press get to you. It is the hardest lift to make progress on which we all know. Maybe even take a video of yourself to see if you can tweak your form to improve the lift. I did that and noticed I was not keeping my forearms vertical under the bar which made the lift much harder off the chest. Keep up the good work.

Thanks man. Good call. I need to get vids up of all my lifts. I'm sure I'm making silly mistakes here and there which are holding me back.


Overhead press > bench press...standing on your feet > laying down...good choice.

Lol, surprising coming from the OH king. Thanks man.

Well all the birthday fun ended today. Had a crappy day at work, and then:

DLs-
120x5
150x5
180x3
210x3
240x3
270x7, BUT, I started dropping the bar at 4, and had to reset. Last month on my heavy week, I pulled off 275x7 without a hitch. I'm not sure what caused this...If it was the RDLs I did earlier this week, grip training, or what. But I do know it blows rhino balls. :(

Volume: 3240 vs. 2590 last month. 650 lb increase. Weird...Starting to think this whole volume thing doesn't mean jack ****. I'll keep tracking it anyway though. Just gives me another reason to push harder.

DLs-
135x10
x10
x10
x10
x5
My lower back hurt during these, probably from RDLs, but I just kept going because I didn't want today to be a total waste.

Chins-
BWx1
x2
x3
x4
x3
x2
x1


Confidence is down a bit. I have a feeling tomorrow is going to be another slap in the face. It's bench day and I haven't benched heavy in almost three weeks. Ahhhh...I need to stop being debbie downer. Lifting is still awesome, and I did get my clothes from elitefts last night. Plus, tomorrow IS friday. :hello:

Off Road
03-04-2010, 08:20 PM
Like they say, they can't all be gold. Still, you basically equaled your pulling from the last session, even with the grip issues. My guess is that your grip needed more than a couple of days to recover, or you were just tired. Either way, still a damned fine workout.

Keith
03-04-2010, 09:48 PM
Why did you start dropping the bar at 4? Was it a grip issue? LOL @ the volume comment. I think you're the only one that tracks their volume totals if that says anything, lol. Step it up on the chins, Susie. Have you thought of a new name for this journal yet? :p What clothes did you get from elitefts? I really like their clothes. Makes me feel badass everytime I wear something of theirs. Don't get down on yourself about benching tomorrow. Make it up in the accessory work. I always try to make up for the things I lack that day during accessory work.

KoSh
03-05-2010, 05:34 AM
Off sessions happen. Get back on the horse in your next session and you won't even remember it.

AKMass
03-05-2010, 06:59 PM
Just a quick post....Will get to comments later.

Bench-
80x5
100x5
120x3
140x3
160x3
180x7

More bench-
105x10
x10
x10
x10
x10

BB rows-
65x10
85x10
95x10
x10
x10


Much better day today.

Off Road
03-05-2010, 07:23 PM
Nice benching AK. Can't wait to see what you do on the 5/3/1 week.

jed
03-06-2010, 01:46 PM
how do you like the elite FTS clothes? they look pretty sweet but cant judge quality till you wear em. don't sweat the off workout, man, they happen. chins are looking fair, keep hittin em hard! good benching too.

JRider23
03-06-2010, 02:09 PM
happy belated birthday bro... keep up the good work!

AKMass
03-06-2010, 02:35 PM
Like they say, they can't all be gold. Still, you basically equaled your pulling from the last session, even with the grip issues. My guess is that your grip needed more than a couple of days to recover, or you were just tired. Either way, still a damned fine workout.

Thanks man. Yeah I'm over it, no biggie I guess. Just have to wait and see how next week goes.


Why did you start dropping the bar at 4? Was it a grip issue? LOL @ the volume comment. I think you're the only one that tracks their volume totals if that says anything, lol. Step it up on the chins, Susie. Have you thought of a new name for this journal yet? :p What clothes did you get from elitefts? I really like their clothes. Makes me feel badass everytime I wear something of theirs. Don't get down on yourself about benching tomorrow. Make it up in the accessory work. I always try to make up for the things I lack that day during accessory work.

Yup, grip issue. No new journal title yet...That's your job! I just got a Strong(er) t-shirt, and Train hoodie. I'd definitely going to order more of their stuff, but I didn't wanna go overboard in case I didn't like it. Thanks for the support, brahski.


Off sessions happen. Get back on the horse in your next session and you won't even remember it.

Lol yeah that's true. I don't even really care since my bench session went pretty well. I just wish I never had an off day, like you. Lol.


Nice benching AK. Can't wait to see what you do on the 5/3/1 week.

Thanks buddy. Next week I'll be attempting 285 on DL, and 190 on bench...Both weights I've never done before, so it'll be interesting to see what happens.


how do you like the elite FTS clothes? they look pretty sweet but cant judge quality till you wear em. don't sweat the off workout, man, they happen. chins are looking fair, keep hittin em hard! good benching too.

Thanks bro. I love them! Quality isn't the best in the world I wouldn't say. But for the price, they're awesome. And they make you stronger, lol.


happy belated birthday bro... keep up the good work!

Thanks for stoppin by JR, and thanks for the bday wish!

Well I better go get my eat on... :burger:

jed
03-06-2010, 03:17 PM
are the hoodies actually warm or are they more like workout-type thin hoodies?

AKMass
03-06-2010, 08:06 PM
are the hoodies actually warm or are they more like workout-type thin hoodies?

The one I got was kind of thin. It's a zip-up hoodie though. Still thicker than some zip hoodies I've bought though. The non-zip hoodies might be a bit thicker. I'll prob be ordering one soon, so I'll let you know when I get it.

AKMass
03-08-2010, 06:54 PM
Squats-
95x5
120x5
145x3
180x5
200x3
225x4

Volume: Who cares. Lower than last month. Not going to track it anymore, I'm just going to track weight and reps from month to month. Last month I did 215x5, so I lost a rep, but added 10 lbs.

More squats-
115x10
x10
x10
x10
x10

Barbell holds-
295x8 secs
265x15 secs
225x25 secs
x25secs

Today sucked energy wise. Didn't get enough sleep last night, but I went out yesterday since the weather was the nicest it's been since summer. Diet suffered a little, but you gotta have fun every now and again. Milli's tomorrow. See ya then. ;)

jed
03-08-2010, 07:17 PM
Nice stuff today mang, solid squatting. The volume thing seems pretty inaccurate to me, like what if you missed a workout, then it'd be off already by a few hundred pounds it seems, but idk how you did it. Glad to hear the nice weather is coming!

Off Road
03-08-2010, 08:58 PM
Gotta have fun for sure. Those squats look like my kind of fun :)

brihead301
03-09-2010, 06:54 AM
That's definately a lot of squatting there bro, nice job!!! I'd take the +10 lbs. with the loss of a rep any day. Good stuff!

KoSh
03-09-2010, 06:58 AM
Well done, sir. Great squatting!

Keith
03-09-2010, 08:58 AM
Great squattage, duder. LOL @ not keeping track of the volume. I wondered how long that would keep for. Not that it was a bad idea, it just wasn't a precise way of tracking progress. You could be stronger, and lift more that day, but miss a warm-up set. The weather in Toronto has been amazing too the past few days! God I love this time. Are you doing BBB assistance work? Or just for today you decided that?

ELmx479
03-09-2010, 07:39 PM
Nice squats man, I wouldn't bother with that volume thing either. After your work sets you could do 10 sets of 20 with 95lbs and your volume would be high be that don't mean your getting bigger or stronger.

AKMass
03-09-2010, 08:47 PM
Nice stuff today mang, solid squatting. The volume thing seems pretty inaccurate to me, like what if you missed a workout, then it'd be off already by a few hundred pounds it seems, but idk how you did it. Glad to hear the nice weather is coming!

Thanks broski. Yeah the volume thing isn't relevant to me...I'm not a bodybuilder, lol.


Gotta have fun for sure. Those squats look like my kind of fun :)

You're a sick man. :P


That's definately a lot of squatting there bro, nice job!!! I'd take the +10 lbs. with the loss of a rep any day. Good stuff!

Thanks bro. Yeah, I'm not disappointed with the squatting, although last week I got 215 for 8 so I think something was off. I had crazy DOMS in my legs today too. Weird because I never get them anymore.


Well done, sir. Great squatting!

Thank you, sir. Lol.


Great squattage, duder. LOL @ not keeping track of the volume. I wondered how long that would keep for. Not that it was a bad idea, it just wasn't a precise way of tracking progress. You could be stronger, and lift more that day, but miss a warm-up set. The weather in Toronto has been amazing too the past few days! God I love this time. Are you doing BBB assistance work? Or just for today you decided that?

Haha. I wasn't including warmups in the calculation, just work sets. The problem is, it all comes down to your final set. If one month I DLed 275x7 let's say, and the next I did 285x6, that would automatically lead to a decrease, yet I'd say there was definitely some strength gain there. I haven't been real consistent with what I do for assistance work, but yeah, I'm going to stick with BBB for now.


Nice squats man, I wouldn't bother with that volume thing either. After your work sets you could do 10 sets of 20 with 95lbs and your volume would be high be that don't mean your getting bigger or stronger.

Thanks bud. Yep, that's a valid point. Enjoying sittin on your butt? When are you gettin back to it??


Military press-
50x5
65x5
85x3
95x5
110x3
120x4 PR, only because I've never repped 120 before, lol.
Got 115x6 last month.

More millies-
65x10
x10
x10
x10
x10

Chin-ups
BWx1
x2
x3
x4
x5
x4
x3
x2
x1


Another low energy day for me...Work is wearing me out. It will be interesting to see how I do Thursday with DLs since my grip sucked juicy rhino ballz last week.

Edit: Forgot to mention, my shoulder seems to be healing miraculously. Was able to use a wide grip on squats yesterday with no pain, and then again today on OH Press. I also tested range of motion on a Bench machine where the shoulder is set really far back, and had no pain. Keepin my fingers crossed, it would be nice to have full ROM in that shoulder again...

AKMass
03-11-2010, 07:25 PM
Ahhh good day...

DLs-
120x5
150x5
180x3
225x5
255x3
285x7 PR **** yeah!

Got 275x7 last month, so that's a pure 10 lb gain.

More DLs-
135x10
x10
x10
x10
x10

Leg Press-
180x10
x10
x10


I was pretty much dead after that. I need to rest up for bench day tomorrow! Lata!

jed
03-11-2010, 08:51 PM
I was pretty much dead after that.

NICE pun my friend. The chins yesterday were awesome too bro!! Definitely looks like you are picking up on them nicely.

KoSh
03-12-2010, 05:40 AM
PRs rool teh w0rld. :)

Off Road
03-12-2010, 07:03 AM
10 lb PR is a BIG gain. Congratulations. That's some serious progress.

Keith
03-12-2010, 08:05 AM
Congrats on the PR, big guy! Good to see. Great to hear your shoulder is finally healthy again. Keep those fingers crossed. I'm beginning to think you like rhino's balls, don't you?

AKMass
03-12-2010, 09:11 PM
NICE pun my friend. The chins yesterday were awesome too bro!! Definitely looks like you are picking up on them nicely.

Lol thanks bro...It was totally intended too....NO really....:clown:


PRs rool teh w0rld. :)

Werd. They make the world go round!


10 lb PR is a BIG gain. Congratulations. That's some serious progress.

Thanks OR. Hopefully I can keep it up...I feel like such a baby lifter around you guys. Lol.


Congrats on the PR, big guy! Good to see. Great to hear your shoulder is finally healthy again. Keep those fingers crossed. I like rhino balls.

Thanks bro! And....errr, uhhh ya. Can't say I'm all that surprised after all the things you and jed have done. Don't worry though, I support your relationship all the way. :hello:

AKMass
03-12-2010, 09:13 PM
Whoops, forgot to mention, no workout tonight. I'll be benching tomorrow on what will be known as Guaranteed PR Day. Explanation forthcoming....

Off Road
03-12-2010, 11:33 PM
Guaranteed PR day...this should be good.

ELmx479
03-13-2010, 05:16 AM
Congrats on the Dead Lift PR, I bet that felt good. Let's hear more about this guaranteed PR day. You hook up with your dream girl last night or something?? HAha

AKMass
03-13-2010, 01:28 PM
Guaranteed PR day...this should be good.

Oh you know it brother! :clap:


Congrats on the Dead Lift PR, I bet that felt good. Let's hear more about this guaranteed PR day. You hook up with your dream girl last night or something?? HAha

Thanks bro. Lol I wish...Here it is.

Guaranteed PR Day

Bench-
80x5
100x5
120x3
150x5
170x3
190x3 PR

It was a guaranteed PR since I've never attempted 190 before. Lol. Every heavy bench week from here on out will be a PR, assuming I get at least one rep, and don't decide to scale back the weight. Anyway, I got 185x4 last month, and 180x7 last week. I was hoping for a couple more reps with 190, but meh.

More bench-
120x10
x10
x10
x10
x10

Chins-
BWx1
x1
x2
x2
x3
x3
x4
x4
x6

Welp that concludes my third cycle. All that's left now is a deload week. I think for the next cycle I've got to focus on staying tight throughout the lifts. I just realized now that benching today I had no tightness at all, and I let out my air too early. When I DL'ed 285x7 and squatted 215x8, I noticed I was tight the entire time. I just need to REMEMBER to do that!

Off Road
03-13-2010, 02:14 PM
Haha...works for me. Congrats on the PR.

AKMass
03-13-2010, 08:54 PM
Haha...works for me. Congrats on the PR.

Lol sorry if I disappointed you. But thanks!

ELmx479
03-14-2010, 10:33 AM
Good job man, progress is progress! Just keep at it and it will pay off huge for you. If your bench does not seem to be moving up as you'd like maybe try changing a few things up. That's what I'm doing. I have not done close grip bench in years so I am going to add that in on my OH Press day for a few weeks and see what it does for my bench. It's all about trial and error. Like Wendler says, if it works keep it, if not get rid of it.

jed
03-14-2010, 03:20 PM
Definitely need to keep the tightness going all around, from unracking to reracking. I hear you mentioned breathing, too, how often do you let air in/out? Nice PR though anyways man, don't let the 3 reps get you down, you'll surely be hitting more soon.

KoSh
03-15-2010, 06:03 AM
Great work on the PR, man!

Keith
03-15-2010, 10:16 AM
LOL @ guaranteed PR day. You've never pressed over 190 in your life before?? Great to see a PR in there, though. Tightness is crucial! What's with the chin format? Did you get this from somewhere or made it up yourself? Good job, bud.

AKMass
03-17-2010, 07:41 PM
Good job man, progress is progress! Just keep at it and it will pay off huge for you. If your bench does not seem to be moving up as you'd like maybe try changing a few things up. That's what I'm doing. I have not done close grip bench in years so I am going to add that in on my OH Press day for a few weeks and see what it does for my bench. It's all about trial and error. Like Wendler says, if it works keep it, if not get rid of it.

Thanks bro. Yeah maybe switching things up a bit would help.


Definitely need to keep the tightness going all around, from unracking to reracking. I hear you mentioned breathing, too, how often do you let air in/out? Nice PR though anyways man, don't let the 3 reps get you down, you'll surely be hitting more soon.

I let air in/out pretty often, definitely multiple times per set. And thanks, bro-ham.


Great work on the PR, man!

Thanks bud!


LOL @ guaranteed PR day. You've never pressed over 190 in your life before?? Great to see a PR in there, though. Tightness is crucial! What's with the chin format? Did you get this from somewhere or made it up yourself? Good job, bud.

Thanks bro-ski! Nope I've never pressed over 190 before. I'm sure at some point I could have, but in college I used DBs almost exclusively. I made up the chin format. Basically pyramiding with the order switched up.

Well it's the week of the gheyloads. To make things even more ****ty, work has been insane again this week. Anyway, here's the two-for-one:

Squats:
95x5
120x5
145x5

Leg extensions:
150x5
170x5
190x5 PR!!! Lol jk, I have no idea.

Leg curl:
110x10
120x10
130x10

10 mins cardio on a bike.

Hyperextensions:
BWx10
x10

End gheyload 1

...

Start gheyload 2

OH Press:
55x5
65x5
85x5
65x10
x10
75x10- 85x5 felt awkwardly heavy, so I thought I'd test my strength.
115x1
125x1
135x1 This went up really easily, WAY easier than last time. I sucked in more air than usual though, and when I got to the top of the movement, black started to cover my vision. Kinda freaked me out, so I moved to a power rack and put some safety bars in. Smart, right? Wrong. Here's the embarrassing part.
140x0 Fail. That's not the embarassing part. About 3/4 of the way up, I started to struggle, also, my left arm was below my right, and there were no collars on the bar. I dumped 95 lbs from about 7 feet in the air. The gym girl was walking around cleaning up, and normally we chit chat. She pretended not to see me. Lol. I don't care about that. I'm pissed cuz I totally had the lift. I think if there were collars I would've gotten it. I'm going to try again friday, and I'm going to get it. Stay tuned for guaranteed gheyload PR Friday....:clown:

ELmx479
03-17-2010, 08:07 PM
Haha, nice work. Not the best idea going for PR's on the deload week, you should save that for the 5/3/1 week bud. I have never tried a 1RM on the OH Press, maybe I will in a few weeks.

KoSh
03-18-2010, 04:56 AM
Great work on the deloads, man. Try not to go for PRs on the deloads, but at the same time if you do it every once in awhile I don't see a big deal with it, especially if you feel good. But I wouldn't make it a habit :)

brihead301
03-19-2010, 08:37 AM
Haha, it's funny that you call it Gheyload....Honestly, they help though. Either a complete week off, or a "gheyload" is necessary to let some of the accumulated fatigue go away.....It helps recovery, which in turn helps you to get stronger!

So keep up the gheyloads every month or so!!! Good work.

Off Road
03-19-2010, 08:44 AM
Nice PR on the leg extensions :)

jed
03-19-2010, 02:13 PM
Those gheyloads are pretty ghey, d00dz. Lol @ the mili press experience, you'll get 'er next time broski. Try slowing down your breathing. I usually breathe once every three(ish) reps. At your own risk, ofcourse; whatever feels comfortable. I just know the more you breathe in and out, the more your chipping away at your form for that set.

AKMass
03-24-2010, 06:44 PM
Haha, nice work. Not the best idea going for PR's on the deload week, you should save that for the 5/3/1 week bud. I have never tried a 1RM on the OH Press, maybe I will in a few weeks.


Great work on the deloads, man. Try not to go for PRs on the deloads, but at the same time if you do it every once in awhile I don't see a big deal with it, especially if you feel good. But I wouldn't make it a habit :)


Haha, it's funny that you call it Gheyload....Honestly, they help though. Either a complete week off, or a "gheyload" is necessary to let some of the accumulated fatigue go away.....It helps recovery, which in turn helps you to get stronger!

So keep up the gheyloads every month or so!!! Good work.


Nice PR on the leg extensions :)


Those gheyloads are pretty ghey, d00dz. Lol @ the mili press experience, you'll get 'er next time broski. Try slowing down your breathing. I usually breathe once every three(ish) reps. At your own risk, ofcourse; whatever feels comfortable. I just know the more you breathe in and out, the more your chipping away at your form for that set.

Thanks guys. Good advice. I did finish my deload week, but I'm not going to go into detail cuz nobody gives a ****. The only thing that's worth mentioning is I tried and failed a mili press at 140 again. My job sucks as usual, been working 11 hour days, and worked 13 hours last Saturday. I hate it. I'll be looking elsewhere soon. Anyway, onto the good stuff.

DLs-
125x5
155x5
185x5
200x5
230x5
260x9 PR
135x10
x10
x10
x10
x10

Grip work-
315x10 secs hold

End day 1

Start Day 2

OH Press-
55x5
65x5
80x3
85x5
100x5
115x7 PR (I think).
75x10
x10
x10
x10
65x10

Chins-
BWx5
BW+5x5
BW+10x4

That does it for now...

ELmx479
03-25-2010, 06:46 PM
Looking good bro! I hit 115x7 last week on the press also. Sucks about the job but it's better than not having one which alot of people don't right now.

KoSh
03-26-2010, 07:12 AM
*Applause*

Great work man.

Keith
03-26-2010, 08:33 AM
FANTASTIC job on the PR for leg extensions. Really impressive! That overhead pressing gheyload day doesn't really look too much like a gheyload, lol. Good to see you're done gheyloading. Great deadlift PR, brah! And awesome overhead press, too! You've got me beat in that one! Step up on your damn chins, dood! 14 reps is bull****, lol.

AKMass
03-26-2010, 07:10 PM
Looking good bro! I hit 115x7 last week on the press also. Sucks about the job but it's better than not having one which alot of people don't right now.

Thanks man, nice job on the press yourself. Yeah, I'm not very happy (at all) with my job right now. But I got a raise and bonus today so it's not ALL bad.


*Applause*

Great work man.

Thanks bro.


FANTASTIC job on the PR for leg extensions. Really impressive! That overhead pressing gheyload day doesn't really look too much like a gheyload, lol. Good to see you're done gheyloading. Great deadlift PR, brah! And awesome overhead press, too! You've got me beat in that one! Step up on your damn chins, dood! 14 reps is bull****, lol.

Thankz dood! I heart leg extenshunz! Yeah I know, I suck at chins. Glad I'm beating your OH press....for now. Might be the only thing I ever beat you at. Besides teh fatness.

ALRIGHT.

Squats-
100x5
125x5
150x3
160x5
185x5
210x9 PR
115x10
95x10
x10

Romanian DLs-
135x5
x5

God I was so tired. Diet was horrible today. Pretty much all my energy was used on the PR. Hmm three PRs this week. That can only mean one thing. Tomorrow will be epic failure on bench. Crap.

Off Road
03-27-2010, 08:36 AM
Hey, congrats on the squat PR...just keeps going up...good stuff.

AKMass
03-28-2010, 12:41 PM
Hey, congrats on the squat PR...just keeps going up...good stuff.

Thanks bro! Hope I can keep it up, but who knows.

Bench-
80x5
100x5
120x3
130x5
150x5
170x8 PR
115x10
x10
x10
x10
x10


Short and sweet today. OH Pressing in two days, so I didn't go crazy... 4 PRs this week though, even though they're only rep PRs. :boring:

One other thing I forgot to mention. My diet has been ****ty, so my weight is down. Hovering between 170 and 175 right now.

ELmx479
03-28-2010, 07:41 PM
What more could a man ask for than 4 PR's in one week!!!! That's awesome dude, I feel a rep PR takes more work than a 1RM.

jed
03-30-2010, 09:07 AM
Admirable how you work so many hours and still get in to lift, broski. Especially because you hit PR's regularly! That's some awesome work. Too early to add weight to chins, even 5 or 10 lbs, imo. Either way you've been killin it, good job.

Keith
03-30-2010, 04:17 PM
Dude, you just keeping hitting PRs!! You must really like how your training has been going lately. Happy about the weight loss or not?

AKMass
03-31-2010, 07:40 PM
What more could a man ask for than 4 PR's in one week!!!! That's awesome dude, I feel a rep PR takes more work than a 1RM.

I dunno. Angelina Jolie? Lol thanks man.


Admirable how you work so many hours and still get in to lift, broski. Especially because you hit PR's regularly! That's some awesome work. Too early to add weight to chins, even 5 or 10 lbs, imo. Either way you've been killin it, good job.

Thanks bro. I've really only been hitting PRs regularly because I never really lifted for strength before. In my early days, it was all high volume stuff. Then I found WBB, and switched to 5x5, gained a lot of strength, but I think it's hard to hit PRs on 5x5. You're probably right about the weighted chins too, think I'll back off for now.


Dude, you just keeping hitting PRs!! You must really like how your training has been going lately. Happy about the weight loss or not?

Definitely happy about the PRs, definitely not happy about the weight loss. It's not on purpose, I've just been so busy at work, I don't really have time for snacks. It's really a frantic pace. Also, I've been missing my nighttime shake, cuz I need to order more Nitrean, but that's my fault. Thanks for the support though.

OK. Just ate and weighed myself, 175.6 lbs. So I'm only down about 8 lbs. Onto the work:

OH Press-
55x5
65x5
80x3
95x3
105x3
120x4 Not sure if this is a PR. I"ll have to read back through the journal.
65x10
x10
x10
x10
x10

DLs-
135x5
225x1
275x1
295x1
315x1 Technically a PR, but doesn't really count because it was my first attempt.

Probably shouldn't have Dled today, diet was crap, and I'm squatting tomorrow. I'm down by about 1000 cals. I'm pretty confident I could've done more reps at 315 or added more weight, but I'm just tired. My schedule is all effed from working so much. I hope this is over soon. Ah well, tomorrow is another day.

KoSh
04-01-2010, 04:52 AM
Why'd you decide to DL today, bro? You could have done it tomorrow with your squat day. Although,sometimes I know it's hard to pass up the temptation hahaha.

Great work regardless.

AKMass
04-01-2010, 07:15 PM
Why'd you decide to DL today, bro? You could have done it tomorrow with your squat day. Although,sometimes I know it's hard to pass up the temptation hahaha.

Great work regardless.

Just trying to squeeze in two workouts, since I couldn't Monday or Tuesday. You're right though, probably woiuld've been better paired with squats. And thanks broski.

I hate caloric deficits....

Squats-
100x5
125x5
150x3
175x3
200x3
225x4
115x5
135x5
x5
x5
x5

No PR today. Tied reps with last month. It's fine though, considering the weight loss and crappy diet. Work will slow down soon and I'll get back on track.

Keith
04-01-2010, 10:08 PM
Ahh, how the hell did you manage to squat the day after pulling? There such similar movements and target the same muscle groups. Lesson learned, I hope? So was that the most amount you've ever pulled? What do you mean technically and it was your 1st attempt? Meaning you know you can do more but you've never pulled more than 3 plates? If so, congrats! Doesn't it feel great to hit that milestone?! If you're getting stronger and losing weight at the same time, clearly you're training right! Don't change a thing, doodz!

Off Road
04-03-2010, 09:54 AM
Ya, no kidding. Squatting after your deadlift day took some big balls. I couldn't do it. But good for you for showing the commitment.

jed
04-05-2010, 10:10 PM
Hope to see you smashing it again soon, manly. Work and real life always gets to you some time or another! Keep at it broseph!

brihead301
04-06-2010, 09:01 AM
Looking strong as a motherf***er in here brotha!

Haha, about the leg extension PR (even if it was serious, I have to admit I busted out some lolage...)

Every post I see "PR" written, so keep doing whatever you are doing!!! Awesome job!

AKMass
04-12-2010, 08:56 PM
Ahh, how the hell did you manage to squat the day after pulling? There such similar movements and target the same muscle groups. Lesson learned, I hope? So was that the most amount you've ever pulled? What do you mean technically and it was your 1st attempt? Meaning you know you can do more but you've never pulled more than 3 plates? If so, congrats! Doesn't it feel great to hit that milestone?! If you're getting stronger and losing weight at the same time, clearly you're training right! Don't change a thing, doodz!

Well, since my grip sucks so bad, the ol' legs don't get too much of a workout when I pull...That'll change though.And yes, 315 is the most I've ever pulled. That will also change soon. It felt pretty good, but 3 plates for DL really isn't much. But thanks anyway! :)


Ya, no kidding. Squatting after your deadlift day took some big balls. I couldn't do it. But good for you for showing the commitment.

Lol, thanks. If I can help it, I'll never miss one of the Big 4 in a week.


Hope to see you smashing it again soon, manly. Work and real life always gets to you some time or another! Keep at it broseph!

Yes, it does. Crazy busy couple weeks, but the good news is, I'm officially on a job hunt. I will reclaim my life. Lol.


Looking strong as a motherf***er in here brotha!

Haha, about the leg extension PR (even if it was serious, I have to admit I busted out some lolage...)

Every post I see "PR" written, so keep doing whatever you are doing!!! Awesome job!

Thanks bro! Not as strong as you unfortunately! The leg extension PR was 100% joke. I mean technically true probably, but definitely said it tongue-in-cheek. Maybe I should've done tricep kickbacks instead?? :clown:


Alright I know it's been awhile, so here's what's been goin on in my neck of the woods:

Couple fridays ago, had a very embarrassing moment... I benched 180x3 on my heavy set. Was one of those days where stress/poor diet/poor sleep all ****ed me over. I was a little discouraged since a couple weeks prior I had hit 180x7.

The next week, I worked 80 hours so didn't have much time for lifting. So I used it as a gheyload week:

Wednesday-
DL:
125x5
155x5
185x5

Squats:
100x5
125x5
150x5

OH Press:
55x5
65x5
80x5

End.

Saturday-
Bench:
80x5
100x5
120x5
140x3
160x10
115x5
x5
x5

Squats:
225x1, was just trying something with form. Seemed to work.

Smith machine squat:
Bar x 1, this was really hard...The bar was preventing me from going down it was so light. I think it may have been negative weight actually. Anyway by the time I got ATG, my heels were like 4 inches off the ground. I have no idea how people squat this way. Yet I see it all the time.

Now the good part. I ordered a shirt and a couple zip up hoodies from elitefts. Since I spent over $50, I got a free pair of lifting straps. Which brings me to today:

DLs-
125x5
155x5
185x3
230x5 Tried the straps on for these, amazing help with grip.
260x3 No straps, just chalk.
290x7 PR, Easy. Straps are the shiz-bomb. My posterior chain actually felt a little fatigued from this.I think my DLs will be improving much faster from here on out. My previous best was 270x7 about a month ago, so this is a big improvement. Oh the hoodies I got are sweet too...

ELmx479
04-12-2010, 09:02 PM
Nice job man on the PR, I am pulling 290 this week also. I got a nice hoody from Elitefts myself.

jed
04-12-2010, 09:07 PM
Great to hear your gettin back on track. Solid deads, bro... Glad to hear the straps help, they do wonders for me too. I like to focus on the lift and not my grip, you know? Do the hoodies run true to size? Smallest is a large and large is the biggest I can go without most stuff being too big.

brihead301
04-13-2010, 07:18 AM
Sweet pulling man!!! Yet another PR!!!

Keep doing what you are doing if you're hitting PRs this consistently.

Off Road
04-13-2010, 07:22 AM
Nice Smith Machine Squat (lol).
I like straps for deadlifting too. My form goes to cr@p when my grip starts slipping, so the straps allow me to get more work done. Nice PR.

Keith
04-13-2010, 09:13 AM
I wondered where your ass went. Usin' the ol' straps, eh? Good to hear that's what was missing. Are you going to do any grip work to get your grip up or just stick with straps? That's a great deadlift, dude. Congrats on the PR. I want some more EliteFTS clothing. It's soo damn expensive to ship to Canada, though. So wait, why the **** were you squatting in the smith machine? Needed to experience all the hype yourself?

jed
04-13-2010, 10:06 AM
So wait, why the **** were you squatting in the smith machine? Needed to experience all the hype yourself?

He wanted to experience what it felt like to be you. Weiner.

AKMass
04-13-2010, 08:10 PM
Great to hear your gettin back on track. Solid deads, bro... Glad to hear the straps help, they do wonders for me too. I like to focus on the lift and not my grip, you know? Do the hoodies run true to size? Smallest is a large and large is the biggest I can go without most stuff being too big.

Thanks bro. Yeah the straps are awesome, it'll be interesting to see what I can with em. The elite hoodies actually seem a little on the small side to me. I fit pretty comfortably into a large, and I'm only 175 @ 5' 10". I think if I was back at 180 or 185, they might be a little snug.


Sweet pulling man!!! Yet another PR!!!

Keep doing what you are doing if you're hitting PRs this consistently.

Thanks broski! PRs will probably start to die down as I get into the heavier weights, but it's all good for now!


Nice Smith Machine Squat (lol).
I like straps for deadlifting too. My form goes to cr@p when my grip starts slipping, so the straps allow me to get more work done. Nice PR.

Thanks man, that squat was tough! Yeah I definitely feel like I can stay tighter/more stable when I'm not worried about my grip.


I wondered where your ass went. Usin' the ol' straps, eh? Good to hear that's what was missing. Are you going to do any grip work to get your grip up or just stick with straps? That's a great deadlift, dude. Congrats on the PR. I want some more EliteFTS clothing. It's soo damn expensive to ship to Canada, though. So wait, why the **** were you squatting in the smith machine? Needed to experience all the hype yourself?

Yeah I'll continue to work on my grip...I don't want to end up DLing 400 lbs but only be able to hold 300 in my hands. That sucks about the shipping, but living in Cannabis...er Canada, has other benefits I'm sure. ;)


He wanted to experience what it felt like to be you. Weiner.

^^^ And that's why, Keith. :P

OH Press-
55x5
65x5
80x3
100x5
115x3
125x2 Bummer, major weaksauce. Not sure what happened, would think I'd be good for 4 or 5. Oh wells.
75x10
x10
x10
x10
x10

Chins-
BWx2


Talked to a recruiter today. Hopefully I can gtfo of my job soon!

ELmx479
04-14-2010, 06:12 PM
Don't worry about the OH Press man, things will come around for you. BUT, WHAT IS WITH THIS????? Chins-
BWx2
:bash:

jed
04-14-2010, 06:32 PM
Recruiter for what? And don't sweat the mili's. I've come to find out mili's are a lot in the head, for me at least. It's so easy to get halfway up and quit, but almost always when I decide to try to push through I manage to grind out one more.

Keith
04-14-2010, 08:25 PM
Great chins, man! Way to get tons of volume in there. Good stuff. PR?

I'm also looking to change jobs. What position are you looking for?

Keith
04-14-2010, 08:26 PM
He wanted to experience what it felt like to be you. Weiner.

ghey.

I would expect a joke like that from you, though.

jed
04-14-2010, 10:08 PM
I'm also looking to change jobs.

I thought there was an opening at 'The Gay Bar' down the road?? Lawlz. Ok i'm done with the gay stuff... it's all I can think of. (JOKE-WISE)

Keith
04-14-2010, 10:21 PM
Clearly gheyness is the only thing on your mind.

brihead301
04-15-2010, 08:03 AM
Aside from Keith and Jed's little ghey fight here, that session up there looked pretty good. Eh so you didn't hit 5 reps @ 125 lbs....so what? That's still a good lift, IMO. 10 lbs. away from a 45 lber on each side.....keep it up!!

Off Road
04-15-2010, 08:28 AM
I agree with Bri, nice lift. Anyhow, the nice thing about 5/3/1 is you get another chance at it later.

Coke
04-15-2010, 05:39 PM
No joke, that's a fine effort.

AKMass
04-15-2010, 07:57 PM
Don't worry about the OH Press man, things will come around for you. BUT, WHAT IS WITH THIS????? Chins-
BWx2
:bash:

Dang I was hoping nobody would notice...I hate chins. Seriously hate them. That probably means I should do more. Meh... Thanks for the support though, lol.


Recruiter for what? And don't sweat the mili's. I've come to find out mili's are a lot in the head, for me at least. It's so easy to get halfway up and quit, but almost always when I decide to try to push through I manage to grind out one more.

Recruiter for work. I'm an actuary. Thanks for the good words!


Great chins, man! Way to get tons of volume in there. Good stuff. PR?

I'm also looking to change jobs. What position are you looking for?

Yeah that was def a chin PR! As noted above, looking for an actuarial position.


ghey.

I would expect a joke like that from you, though.

You guys are so cute together....LOL.


I thought there was an opening at 'The Gay Bar' down the road?? Lawlz. Ok i'm done with the gay stuff... it's all I can think of. (JOKE-WISE)

Ahahahahahaha!!!


Clearly gheyness is the only thing on your mind.

And ha!


Aside from Keith and Jed's little ghey fight here, that session up there looked pretty good. Eh so you didn't hit 5 reps @ 125 lbs....so what? That's still a good lift, IMO. 10 lbs. away from a 45 lber on each side.....keep it up!!

Thanks broseph. Don't mind them, they're just flirting (and trying to get their post counts up :P)


I agree with Bri, nice lift. Anyhow, the nice thing about 5/3/1 is you get another chance at it later.

Thanks OR. Yeah that's probably the best part about 5/3/1. PRs rock!


No joke, that's a fine effort.

Thanks coke! Means a lot coming from The Man.

Soooo squat day today. Not a lot of news on the job front just yet, though I got my resume in with a couple places.

Squats-
100x5
125x5
150x3
185x5
210x3
235x2 MEH.
105x10
x10
x10
x10

Leg extenshunz-
150x5
x5

And that's all she wrote. My legs are STILL weak from deadlifting on Monday. I'm not used to this, I could tell by the third warmup set that my big lift was going to be bad. Also, weight is down to 174. Enough of that noise. Body looks good for beach season, but the drop in lifting progress is unacceptable. Mmmmm...Bulk time! :burger:

jed
04-15-2010, 10:22 PM
Meh, squats are squats. Good days or bad days, it seems. j00 cAn geT t3h b34ch b0dz g01n eVen m0ar w1t t3h k1kcbaKz d00dz..

KoSh
04-16-2010, 05:43 AM
Great deadlift PR, AK. Keep plugging away.

Off Road
04-16-2010, 07:20 AM
Definitely, hitting a PR in deads is going to effect the next squat workout a little. But putting in the effort still pays off, even if it's not exactly what you wanted to achieve at the time. Nice job getting in there and busting some butt.

AKMass
04-17-2010, 10:28 AM
Meh, squats are squats. Good days or bad days, it seems. j00 cAn geT t3h b34ch b0dz g01n eVen m0ar w1t t3h k1kcbaKz d00dz..

Yeah I know what you mean...It's always hit or miss with me. Ya 1 wo0d d00 t3h k1cKbaCz, btU 1 he4rD tH3re bAd 4 uR eLb0wz.


Great deadlift PR, AK. Keep plugging away.

Thanks bro. Still a loooong way from your numbers.


Definitely, hitting a PR in deads is going to effect the next squat workout a little. But putting in the effort still pays off, even if it's not exactly what you wanted to achieve at the time. Nice job getting in there and busting some butt.

Yeah I hope so, thanks for the support brother.

AKMass
04-17-2010, 01:14 PM
B-b-b-bench day!!!

Bench-
80x5
100x5
120x3
150x5
170x3
190x2

95x10
x10
x10
x10
x10

Dips-
BWx10
x10
x10
x5
x5


I lost a rep on 190, did 190x3 last month. Whatever, I've also lost around ten lbs so I'm not surprised. I'll be starting a slow bulk now anyways. Feed me!!

Off Road
04-17-2010, 01:28 PM
B-b-b-ig ... B-b-b-ench :)

jed
04-18-2010, 04:35 PM
Don't sweat the loss of a rep manly. Doesn't look like you are. Get to eatin'!!!

Keith
04-18-2010, 11:14 PM
Dude, my bench ALWAYS decreases when I lose weight. I can never do anything about that. Just one of those things you have to accept with weight lose. Being down 1 rep while losing 10 lbs is awesome though, man. Definitely don't sweat that ****! Bulking now? What BF% are you?

AKMass
04-20-2010, 07:44 PM
B-b-b-ig ... B-b-b-ench :)

Lol thanks. I can almost bench what you OH Press, ha ha.


Don't sweat the loss of a rep manly. Doesn't look like you are. Get to eatin'!!!

Thanks bud. And I will!!


Dude, my bench ALWAYS decreases when I lose weight. I can never do anything about that. Just one of those things you have to accept with weight lose. Being down 1 rep while losing 10 lbs is awesome though, man. Definitely don't sweat that ****! Bulking now? What BF% are you?

Glad to know I'm not the only one. And thanks! Yup starting a real slow bulk. I have no idea what bf% I am, but I'd guess between 10-15. Def not ripped, but my chest is sticking out a lot farther than my tummy, which is pretty much flat. Not much ab definition though.

Aaaaanyway, not going to be much lifting going on for me this week. Did a ton of yardwork over the weekend.

Ordered 5 yards of gravel (about 14,000 lbs), and had to transport it from my driveway to the end of my yard (probably 50 yards), with a shovel and regular wheelbarrow. This equated to roughly 300 deadlifts at about 50 lbs each, (lol), and like 400 sled pulls. Don't check my math, cuz I'm pulling these numbers out of my ***, but it was hard freaking work. Started at 9 am and finished up about 7 pm. Sucks to think about how many precious calories I burned... :( Did some other work on the yard, but not nearly as intense. I'll take pics when it's all ready, and yall can come down for a WBBBBQ. Rest of the week is a deload, then I'll start my fifth (?) wave or cycle (or whatever), of 5-3-1. Woot woot!