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mchicia1
02-18-2010, 07:17 PM
Figured I would start a log to help keep track of my progression on this 5/3/1 program. I just started this program Monday and I love it so far. Every day I feel fresh when I get in, and fresh when I leave. My body really seems to enjoy one compound per workout instead of trying to squeeze in 5 sets of bench/squats two days a week (i.e madcow 5x5).

I set a 3 month goal for myself to do the following:

1) Go from 228 pounds to 240 (height is 6'5")
2) Bench 315 x 1 I have hit 295...nailed 280x3 last time I lifted heavy
3) Squat 405 x 1 I have hit 375
4) Deadlift 500 x 1 I have hit 450


I am doing a 4 day upper/lower split.

Monday:
Bench (5/3/1) (280 max)
DB Bench 3x10
Skullcrusher 2x10
Pullups light DB x5, medium DB x5, heavy DB x 3, bodyweight max reps (just before failure)

Tuesday:
Squats (5/3/1) (360 max)
Leg press 3x10
Calf raise 3x10

Thursday:
Military (5/3/1) (135 max)
DB Shoulder press 3x10
Pendlay rows light x5, medium x5, heavy x 3, super light max reps (just before failure)
Bicep DB curl 2x10

Friday:
Deadlift (5/3/1) (430 max)
Good mornings 3x10
DB Lunges 3x10

mchicia1
02-18-2010, 07:22 PM
Monday 02/15/10

First day of the new program...probably wasnt a great idea to try snowboarding the day before. I fell on my left shoulder all day and it was really aching today. Luckily its my first day on the program and the weight is pretty light.

Bench (280 input)
135x10 warmup
185x5
210x5
240x7 (I had more left but my shoulder was nagging me bad so I shut it down, I think I could have easily had 10 if I was really fresh)

DB Bench
3x10 at 70 pounders...was too easy, I need to up the weight or add some sets next time.

Skullcrusher
2x10 AT 110 pounds, plates only. I have no idea what the ez bar curl in my gym weighs, so I will just keep track of the weight of the plates only.

Pullups
25 pound DB x 5
35 pound DB x 5
50 pound DB x 3
Bodyweight x 15 (at 230 pounds, I think this is pretty solid)

Foam rolling + lots of stretching of entire body

mchicia1
02-18-2010, 07:26 PM
Tuesday 02/16/10

Squats (360 input)
135 x 5 warmup
225 x 3 warmup
235 x 5
270 x 5
305 x 6

These were rough today because my legs were still axed from snowboarding

Leg Press
Weight is plates only
3x10 @ 410 pounds. First time in about 5 years since ive done them.

Seated calf
3x10 3 plates. Trying to mix in some more calf work because mine are pathetically small.

mchicia1
02-18-2010, 07:32 PM
Thursday 02/18/10

Weigh in
230.5 pounds. Woo hoo. Weighed myself about 10 days ago and I was 227-228ish. First time over 230 since about 6 months ago.

Military (135 input)
bar x 10 warmup
85 x 5
100 x 5
115 x 12

I know the weight is light, but my military press, even at this weight, has never felt this light. I had tons left in the tank afterwards but my shoulder was still semi aching from the snowboarding so I stopped it.

Pendlay rows
135 warmup
185 x 5
195 x 5
205 x 3
135 x 20 (had TONS left, since I started pullups my lat endurance has gone through the roof...they really respond to high reps for some reason)

Seated DB shoulder press
3x10 @ 55 DBs

Bicep curls
2x10 @ 45 DBs...yawn

Massive amounts of foam rolling/stretching as my legs were still toasted from tuesday's workout.

Coke
02-18-2010, 09:42 PM
Good luck with your goals man, off to a fine start in here.

mchicia1
02-19-2010, 01:19 PM
Friday 02/19/10

Today was a tough day...my legs still werent recovered from snowboarding plus added volume on Tuesday's workout. I was still extremely sore and it adversely affected my DL pulls.

Warmup
Squats 135x5, 225 x 3

Deadlifts (430 input)
280 x 5
310 x 5
365 x 6...Legs were burning really bad, as if I was doing 20 reps. I think on a fresh day I could get 10 easily.

Good Mornings
5x10 at 95 pounds (lol). First time ever doing them, may as well go light :).

Calf raise
3x10 at 4 plates

Lunges
Skipped these today to make sure I start next week 110%

StLRPh
02-19-2010, 01:51 PM
Good luck with your goals & 230lb at 6'5" isn't that skinny!

mchicia1
02-19-2010, 02:12 PM
Good luck with your goals & 230lb at 6'5" isn't that skinny!

Thanks :). And when you see yourself every day, you always think you are skinny :). I picked 240 randomly based on football players builds at that height/weight. I think they look real good at that size.

mchicia1
02-23-2010, 08:18 AM
Monday 02/22/10

Felt really tired after work so I took a 1.5 hour nap. Woke up, drank a 1 scoop nitrean shake, results, b-complex, nitor, and a banana. Felt great after this

Bench (280 input)
135x5 warmup
195x5
222x5
250 x 6.5 (Im not counting the 7th as a complete rep because my ass came off the bench pretty bad)

My form sucked on the last set for some reason. Pretty sure I had 9 reps in me with good form.

Above should have been 3 reps for the first sets...I was really focused and completely overlooked the fact that today was the 3 rep day and not the 5. Oops. The weight for those sets was light so I dont think it will hurt me in the long run. No big deal.

DB Bench
5x10 at 70 pounders...added two more sets since last week.

Skullcrusher
2x10 AT 115 pounds, plates only.

Pullups
20 pound DB x 5
40 pound DB x 5
55 pound DB x 3
Bodyweight x 16 (Weighed a pound more than last Monday's workout, so this is a PR. Hit 15 last week.)

Abs
Decline with empty ez-curl bar behind head. 2x10. Need to decide whether to put these with the lower or upper body days. Testing this out to see if my abs feel fatigued on squats tomorrow because I would rather do them on upper days as I am fresher at the end of the workout. After a leg session I am borderline puking every time.

Coke
02-23-2010, 09:03 AM
Keep at it dude. No doubt you will be making an even greater impression with the added size, just got to get extra calories in, especially with your frame.

StLRPh
02-23-2010, 10:40 AM
Thanks :). And when you see yourself every day, you always think you are skinny :). I picked 240 randomly based on football players builds at that height/weight. I think they look real good at that size.

I started at 165 and 6'4". Now I'm a little below 220. Goal is the same as yours. Great job on the bench workout.

mchicia1
02-23-2010, 12:06 PM
I started at 165 and 6'4". Now I'm a little below 220. Goal is the same as yours. Great job on the bench workout.

Appreciate that...sounds like we had similar eating habits growing up :). I actually dont like eating at all really. Eating enough takes more willpower than the actual workout.

mchicia1
02-23-2010, 12:09 PM
My maximus and nitrean just got here.

Lift days: 2 scoops nitrean plus 16 oz milk two hours prior to training and maximus plus 16 oz of milk right after
Non lift days: 2 scoops nitrean plus 16 oz milk twice a day.

I am gaining weight extremely slowly right now so I am hoping the extra calories from a maximus shake 4x/week will push me over the edge.

mchicia1
02-24-2010, 08:30 AM
Tuesday 02/24/10

Squats (360 input)
135 x 5 warmup
225 x 3 warmup
250 x 3, beltless
290 x 3, beltless
325 x 6, belt

MUCH MUCH better than last week. I did the same amount of reps, but went up 20 pounds. I have a slight cold too, so I could really feel the pressure building up in my head on the squat ascent....so I axed it after 6. My back has not felt this good in 3 years. I finally don't feel anything back there. This was the first time I have squatted where I could plummet into the bucket and explode out of it like I was doing speed sets at 135. When my back was aching, I would have to do a slow and steady descent into a slow moving ascent or my back would get destroyed. Foam rolling + daily stretching ftw.

Leg Press
Weight is plates only
5x10 @ 365. These are weird...its ******edly easy to push the weight, but it still burns like crazy.

Seated calf
3x10 3 plates + 35.

I think I will be at 405 squat in no time.

StLRPh
02-24-2010, 08:56 AM
Great workout; you'll be at 4 plates in no time

Coke
02-24-2010, 07:37 PM
Solid leg day guy.

mchicia1
02-25-2010, 04:58 PM
Thursday 02/25/10

Today was a ****ty workout. The following pun is intended...Basically drank my 2 scoops nitrean and results too close to eachother. On my last set of BB rows, I had to pay a 30 minute emergency visit to the stall :(. I guess besides that, it was a normal workout.

Strict military press (135 input)
Bar x 10 warmup
95 x 3
110 x 3
120 x 11 (5 pounds more than last week, 1 less rep...I guess thats progress?)

BB Pendlay strict rows
135 x 5 warmup
190 x 5
200 x 5
210 x 4
Disgusting **** X 30 minutes
140 x 21 (5 more pounds, 1 more rep than last week)

DB Seated shoulder press
55 x 10
60 x 10 x 3
60 x 9 (felt like I was gonna fail on 10 so I stopped)

1 set of abs with ez-bar behind head. Have deadlifts tomorrow so I didnt want to really tax them.

All in all, pretty standard workout.

StLRPh
02-25-2010, 05:27 PM
120 x 11 (5 pounds more than last week, 1 less rep...I guess thats progress?)

If you use the formula Wendler suggests in the 5/3/1 book your estimated for 115 x 12 is about 161 and for 120 x 11 is about 164. So that's progress. And progress is good.

mchicia1
02-25-2010, 08:31 PM
If you use the formula Wendler suggests in the 5/3/1 book your estimated for 115 x 12 is about 161 and for 120 x 11 is about 164. So that's progress. And progress is good.

Thanks dude, that made me feel pretty damn good. I remember 3-4 months ago, I couldnt even press 135 once. I have a tough time maxing out on military press though...so I will keep going for rep records instead of 1RM records. Actually come to think of it, maxing out on bench is awkward for me too. Squats and DL's no problem though.

Coke
02-25-2010, 11:25 PM
You may have lactose or some other sort of intolerance - if that's the case, try some lactaid milk...did very well up in there just the same.

mchicia1
02-25-2010, 11:38 PM
You may have lactose or some other sort of intolerance - if that's the case, try some lactaid milk...did very well up in there just the same.

Thanks...

This only happens when I drink results close to nitrean. I have no problems drinking the milk + nitrean at any other time of day.

mchicia1
02-26-2010, 04:18 PM
Friday 02/26/10

I think I have a mild case of bronchitis or pneumonia...my fiance had to go to the emergency room for a 105 degree fever and it turned out to be pneumonia...My chest is extremely tight today and I feel pretty weak. Nonetheless, its my favorite workout of the week so I still went.

Squats...basically a warmup for DL's
135x5
225x3
275x3
315x2

My legs felt hella strong today so I just threw 315 on there to really get my body warmed up for the heavy deads.

Deadlifts (430 input)
225x3 warmup
315x3 touch and go
345x3 touch and go
385x6 reset every rep.
All belted

My ****ing lungs gave out well before my legs...****! I had to stop because I just plain could not breathe with being sick and having the belt wrapped around me. Oh well...

Calf raise
3x10 @ 4 plates

Good mornings
5x10 @ 135

1x10 abs with ez bar curl behing head (let out a nice fart on the 6th rep)
1x6 abs again...failed after 6.



I ****ing love deadlift day

StLRPh
02-26-2010, 05:12 PM
Very solid workout. Just about all of us have gotten sick in the last month. I had to take almost three weeks off. Rest up and come back stronger.

mchicia1
03-01-2010, 06:56 AM
Update.

Spent an entire weekend moving from my apartment to my new house. Took a solid 20 hours of work...and of course my apartment is 5 flights up a winding staircase with no elevator. Needless to say, my back is very sore right before my 1 rep week. I am going to see how I feel today then decide if I will deload this week then go heavy next week.

StLRPh
03-01-2010, 07:57 AM
Best of luck. I think I read a few times were Jim suggested just getting the goal reps when you're a little beat up and then moving on. Good luck on whatever you decide.

Coke
03-01-2010, 08:58 AM
God bless your new home bro.

mchicia1
03-01-2010, 11:38 AM
God bless your new home bro.

Thank you sir.

mchicia1
03-01-2010, 11:47 AM
Monday 03/01/10

Spent the weekend moving and this is my 1st workout after taxing my body to ****...Also its a new ballys and the equipment is different. The DB's are the classic kind and I cant grip them between my thighs well on pullups. I am going to buy a belt with a chain online tonight.

Bench (280 input)
135x5 (LOL these felt heavy)
210x5
240x3
265x2 (1 more than prescribed but for comparison's sake, 4 weeks ago I bench 275 3 times...I wasnt just giving up, I would have definitely failed on the 3rd one).

Pullups
20 pound db x 5
40 pound db x 5
50 pound db x 3
Bodyweight x 17 (this was a PR, but I may have just dropped a couple pounds over the weekend)

DB Bench
75x10
70x10x4

I am switching to boring but big on next cycle for bench...for some reason DB's put tons of pressure on my shoulders. I guess because I cant tuck.

Still trying to figure out how to incorporate skullcrushers and curls into my 4 day split. I did skullcrushers on this day, but my triceps are already so crushed by that point that it seems counter-productive. I may put curls on this day and skullcrushers on military press day.

StLRPh
03-01-2010, 12:02 PM
Solid session. I had the same question on when to put the extra triceps work and most suggested I put it on the overhead press day. Working well for me.

Coke
03-01-2010, 06:52 PM
Good idea on getting a lifting belt with chain, that really is the only way to go for the pullups. Everything is looking good man.

mchicia1
03-03-2010, 07:45 AM
Tuesday 03/03/10

Squats (360 input)
135 x 5 warmup
185 x 3 warmup
225 x 2 warmup
255 x 2 warmup

270x5 (beltless)
305x3 (belt)
340x4 (belt)

My hamstrings were very tight today, so these felt pretty heavy. Tight hamstrings = weak back for me. Still recovering from moving all weekend but hopefully will be 100% by Friday. Still, I am not upset about 340x4...really wanted 6 but my back couldn't handle it today.

Leg Press
Weight is plates only
5x10 @ 410 pounds.

The new gym's calf raise...this thing sucks..you need to put so much weight on to feel anything. I am going to find a new calf exercise.
4x10 4 plates + 20 lbs

Abs
Steepest setting decline with ez-bar behind head.
Empty bar x 10
10 pounds x 9

These are a lot harder than they sound.

StLRPh
03-03-2010, 08:18 AM
340 for 4 is still pretty impressive, great work

mchicia1
03-03-2010, 09:15 AM
340 for 4 is still pretty impressive, great work

Thanks man...

My hamstrings are as tight as ever today. I got out of bed and could barely move lol...I stretched them for a good 10 minutes and my back pain instantly went away. Weird how that works.

mchicia1
03-04-2010, 08:47 PM
Thursday 03/04/10

Military Press, 5/3/1 Week, 135 input
105x5
115x3
130x9 (pr)

Boring but big Military
85x10 5 sets

Pendlay Rows
195x5
205x5
215x5 (pr)
145x20

I narrowed my grip on these, it felt a lot better. Actually lately I have noticed my strength go up on certain lifts when I narrowed my stance/grip. Squats felt easier with a narrower stance...military press...and now rows. I am going to try a narrower grip on bench next cycle.

Skullcrushers
EZ Bar + 90 for 3x10

My back and legs have shown noticeable improvement...my chest actually looks smaller :(. I used to train it twice a week, now only once with this program. Oh well.

StLRPh
03-05-2010, 05:19 AM
Two PRs in one workout is pretty cool. How's the weigh coming?

mchicia1
03-05-2010, 07:36 AM
Two PRs in one workout is pretty cool. How's the weigh coming?

Well I lost 2 pounds moving last fri/sat/sun so I am just concerned with getting back to 230. Last weekend was pretty damn hectic...didnt get a chance to stuff my face and I burned a ton of calories walking up and down 5 flights of steps moving couches, chairs, tvs, etc. However this week I have been consistent with my food/shakes so maybe I gained some back...I will weigh myself today when I do deads.

mchicia1
03-07-2010, 01:43 PM
Friday 03/05/10

Squats
135x5
225x3
275x2
315x2

Deadlifts (430 input, 5/3/1 week)
320x5
365x3
405 x 6...Hello PR

Good Mornings
5x10 at 155, these were tough

Calf raise
5x10 at 4 plates + 20

Abs
EZ bar + 10 for 2x10.

StLRPh
03-07-2010, 02:37 PM
Very solid PR. Looks like you've recovered from moving

mchicia1
03-07-2010, 07:49 PM
Very solid PR. Looks like you've recovered from moving

Thanks man...yes I finally recovered enough to get some good pulls in. However, my hamstrings are so ****in sore right now...Thank god its deload week :).

Coke
03-07-2010, 08:59 PM
Nice job throughout dude.

mchicia1
03-09-2010, 07:38 AM
Monday 03/09/10 Deload week
Bench
135x5
225x5
135x10x3

I know it says 40,50,60....but from personal experience, whenever I lift light bench for a week, my bench is always awful the next week. I think 225 is plenty light enough to constitute a deload...it was an easy 5 reps. Also, I tried narrowing my grip to pinkies on the rings...my rom felt really LONG but I felt like I could push the weight much harder. I am going to try this with the heavier weight on next Monday's workout.

Pullups
20 db x 5
BW x 10

BB Curls
65x10
75x10
80x10

Weighed in at 229, so I am back to par after losing weight over last weekend. I still need to fit in one more meal a day, but its tough because I dont have my fridge yet so I am purchasing every meal which is hitting my wallet hard.

StLRPh
03-09-2010, 08:20 AM
I'm at 220 in the evening so far. Just got a tub of Maximus yesterday afternoon. Really sucks about the frig. I know when we when remodeled a kitchen a few years ago our food bill pretty much tripled over night.

Enjoy the deload and come back strong(er) and heavy(er) :)

Barbaccio
03-09-2010, 08:25 AM
Yo m, you interested in training with a crew? Hit me up and let me know. We bench on Mondays in Fishtown currently.

mchicia1
03-09-2010, 11:47 AM
Yo m, you interested in training with a crew? Hit me up and let me know. We bench on Mondays in Fishtown currently.

Damn man I would love to, but unfortunately I just bought a house up here in morrisville,pa and the closest gym is some lame ballys with a bunch of fruit tards. I really need some real people to lift with :(. I just watched some kid almost break his back loading 405 on the squat bar and moving it 2 inches.

mchicia1
03-09-2010, 11:49 AM
I'm at 220 in the evening so far. Just got a tub of Maximus yesterday afternoon. Really sucks about the frig. I know when we when remodeled a kitchen a few years ago our food bill pretty much tripled over night.

Enjoy the deload and come back strong(er) and heavy(er) :)

Lol I am buying the refridgerator this week, thank god. If I can keep this weight for a few more days, thats a bonus in my book. At 220, you should have plenty of time before you plateau at your height, so if you wanted to slow it down to avoid excess fat, you could. For me, at 220, I didn't plateau until I hit 245 bench, 300 squat, and 350 dead.

mchicia1
03-09-2010, 09:19 PM
Tuesday 03/09/10 Deload week
Squats
135x5
225x5
275x5

Little heavier than what the guide says to do, but I do not respond well at all by lowering weights too low. The next week the weight always feels like its 600 pounds. Anyway, they felt easy so I dont think it matters :).

Leg press
3x10 @ 455

I just speed repped these, they were so easy...which tells me im getting stronger. Ill kick it up to 500 pounds next week. I really think they are helping my squats..I feel I have more push out of the bucket.

Calf raise
I cannot for the life of me figure out a good calf movement...everything I do is too easy. I threw 5 plates on the leg press and it was still too easy. I think I need to try some standing calf raises or something. My calves are pathetically small so I need to figure something out here.

Abs
2x10 @ empty ez-bar

Coke
03-10-2010, 02:58 AM
Keep on with it, doing fine guy.

StLRPh
03-10-2010, 05:28 AM
You may want to look up DC Training and Calf work. There are some things that they recommend for calves that are a little different that traditional calf training.

mchicia1
03-10-2010, 07:36 AM
You may want to look up DC Training and Calf work. There are some things that they recommend for calves that are a little different that traditional calf training.

I will look into this.

God damn, I am dying to lift some heavy weight already. This deload week is tough.

mchicia1
03-11-2010, 08:17 AM
Wednesday 03/10/10/

Pitching training
20 throws at 60 feet - light effort
40 throws at 100 feet - light effort

Been over a year since I picked up a ball...I played division 1 baseball at a competitive university, played in the Southern Conference. Graduated in 2007 and have been dying to play again so I joined a league this summer. Gotta get the damn arm back in shape. I am really curious to see if gaining 40 pounds will hurt or help my fastball.

Coke
03-11-2010, 01:46 PM
Interesting you are a pitcher, good deal on getting back to it. My 15 year old nephew is the meanest lefty around, his team took state last year and he's already being recruited.

mchicia1
03-11-2010, 06:57 PM
Interesting you are a pitcher, good deal on getting back to it. My 15 year old nephew is the meanest lefty around, his team took state last year and he's already being recruited.

Thats great...sometimes playing sports can turn your life around. I was a ****ty highschool student but got into good colleges because of baseball. Ended up getting a good education and job right after graduation. Wouldnt know where id be today without baseball.

mchicia1
03-11-2010, 07:02 PM
Thursday 03/11/10

Military Press (deload week)

Bar x 5
75 x 5
105 x 5

Boring but big military
85x10x3

Pendlay Rows
195x5
135x10

Skullcrusher
90 + curl bar for 3x10

Got my belt and chain today from eliteFTS, cant wait to do pullups Monday.

mchicia1
03-15-2010, 07:01 AM
Friday 03/12/10

Squats
135x8
225x5
275x2
315x2

Deadlifts (430 input, deload week)
225x5
275x5
315x5

Thats it, was in and out in like 20 mins :). Got my fridge last night as well, so I can finally start cooking some food.

tnathletics2b
03-15-2010, 07:19 AM
Good work in here! I started 5/3/1 about a month ago and love it. Wish my strength coach would have done something like this in college...

Barbaccio
03-15-2010, 07:23 AM
Damn man I would love to, but unfortunately I just bought a house up here in morrisville,pa and the closest gym is some lame ballys with a bunch of fruit tards. I really need some real people to lift with :(. I just watched some kid almost break his back loading 405 on the squat bar and moving it 2 inches.

Dude, you're like 20 minutes down the road. If you're looking for a crew to bench with on Monday nights, feel free to give me a shout. We start around 6 and we're done around 8:30.

mchicia1
03-15-2010, 09:26 AM
Dude, you're like 20 minutes down the road. If you're looking for a crew to bench with on Monday nights, feel free to give me a shout. We start around 6 and we're done around 8:30.

I would love to on my 1 RM week on this program, I can kill two birds with one stone and visit my parents as well...they live right in Cherry Hill. I have to test my left shoulder these first two weeks of my 2nd cycle, I will PM you if its feeling ok and make a trip down!

mchicia1
03-15-2010, 09:28 AM
Good work in here! I started 5/3/1 about a month ago and love it. Wish my strength coach would have done something like this in college...

Every day I cringe at the fact that I was 180 pounds in college and could have easily been the same size I was now :(. Our strength coaches actually had us doing squats and cleans and other useful exercises...the problem was they didnt really teach us HOW to do them. All they were concerned with was if we were hitting depth or not...not necessarily how we hit that depth. They also didnt go over any diet stuff at all. ****! Any time machines for sale?

Barbaccio
03-15-2010, 10:59 AM
Haha, dude I grew up in Shade and actually lived RIGHT off Exit 32 on 295. Now I'm in Somerdale. When we're not training in Philly on Monday and squatting in Maryland on Saturday I train at the RetroFitness right across from Kaminski's on Brace Rd.

mchicia1
03-15-2010, 11:08 AM
Haha, dude I grew up in Shade and actually lived RIGHT off Exit 32 on 295. Now I'm in Somerdale. When we're not training in Philly on Monday and squatting in Maryland on Saturday I train at the RetroFitness right across from Kaminski's on Brace Rd.

Small world isnt it? I used to hit that bar up many a time when I lived there. I liked the low key atmosphere combined with the good talent that was always in there on fri/sat nights. Do you train at all on tuesdays? I am taking off tomorrow to go drag racing at Atco, but I will be squatting before I go. Havent decided if I will lift up here at toolbag ballys #1 or toolbag ballys #2 down in voorhees.

Barbaccio
03-15-2010, 11:58 AM
Tuesday is an off day for me.

I was actually asked to leave that Bally's for benching 405 awhile ago. They gave some sh1t excuse about insurance. I said something to the effect of "You're worried about me benching 405 for 5 while the guy over there is about to drop 185 on his face?" He didn't really have an answer for that. So I was asked to leave. LOL

mchicia1
03-15-2010, 12:02 PM
Tuesday is an off day for me.

I was actually asked to leave that Bally's for benching 405 awhile ago. They gave some sh1t excuse about insurance. I said something to the effect of "You're worried about me benching 405 for 5 while the guy over there is about to drop 185 on his face?" He didn't really have an answer for that. So I was asked to leave. LOL

That is hilarious man...hahaha. Great response. Ill send you a PM in a couple weeks and ill head down there on a Monday.

mchicia1
03-15-2010, 08:35 PM
Monday 03/15/10

Bench (5 rep week, 285 input)
190x5
225x5
245x6, ass on bench whole time and no spotter

Felt awful today :(. I have been doing heavy bench twice a week (madcow 5x5) for the last year. I dont think my body is used to benching heavy only once a week...I hope I acclimate to this or it may be slow going for bench increases :(. I mean even 190 felt heavy today.

Boring but big bench
145x10x5
Maybe as I slowly up the weight on these, benching once a week will be all I need? Only time will tell.

Pullups
25 pound plate x 5
45 pound plate x 5
55 pounds x 4! (PR)
BW x 18 (PR!)

Made up my lousy bench day with a great pullup day. Best I have had ever...the deload week really helped my back recovery. The vinyl elite FTS belt rocks!

Attempted to bicep curl after these, but my arms were absolutely toast from the last set of pullups, so I just left.

ThomasG
03-15-2010, 08:51 PM
Solid benching.

mchicia1
03-15-2010, 10:40 PM
Solid benching.

Thanks dude...I just saw your 405 squat...really impressive at your body weight, keep it up.

Coke
03-16-2010, 02:20 AM
Solid effort, props on the pullups with and without added weight.

StLRPh
03-16-2010, 05:58 AM
Great workout. Got a lot of work in.

mchicia1
03-16-2010, 10:29 AM
Tuesday 03/16/10

Squats (5 rep week, 370 input)
245x5
280x5
315x1 :(

I think its important in a journal to log every workout, good and bad, that way you can really see how far you progressed from bad days like this. I knew it was going to be a bad day the moment I got up out of bed. I got up to walk to the bathroom and could barely move...I quickly realized I slept on my stomach the entire night and it completely took out my back. When this happens, it takes me at least 2 days to recover. Nonetheless, I figured I would try to loosen it up with a lot of foam rolling anyway.

I got to the gym and stretched my hips and hamstrings like crazy...foam rolled for a good 15 minutes. Everything felt good actually, except my damn back. It wasnt a pain per se, but an extreme weakness and tightness. I loaded 245 on and got the reps easily but my back was screaming at me. I then belted up for 280 and it felt like 500 pounds! I still got the reps easily though because 280 is light-medium weight for my legs. I then rested a good 10 minutes and stretched/foam rolled some more and put 315 on. I pulled it out of the rack and could BARELY hold it up...it felt like 1000 pounds crushing my spine. I went down for 1 rep and it flew up no problem, because again, this is medium weight for me on a good day. However, I knew that if I did anymore I was risking sitting out 6 weeks again so I cut it off. For comparison sake, I got 325 for 6 reps 3 weeks ago and 340 for 4 2 weeks ago.

Leg press
5 PP x 10 x 5

Got some solid work in here at least

Calf
5 PP x 10 x 5

Didnt bother with abs because of my back.

Cant wait until friday now to redeem myself :(.

StLRPh
03-16-2010, 10:33 AM
That really sucks, but at least you played it smart and did what you could. The caution now will pay of in the long run.

mchicia1
03-16-2010, 11:53 AM
That really sucks, but at least you played it smart and did what you could. The caution now will pay of in the long run.

Yup, I learned my lesson the hard way 3 months ago when I kept going and threw my back out...was out for 6 weeks. No big deal since its only wave 1 of the 2nd month...no point in pushing the limit here.

Coke
03-17-2010, 02:51 PM
I know the deal, probably would have been better to have skipped the session all together...great learning experience though bro.

mchicia1
03-18-2010, 07:50 AM
I know the deal, probably would have been better to have skipped the session all together...great learning experience though bro.

Thanks man...

Been a rough week for me, first that bad workout...then I got sick Tues/Wednesday..food poisoning or something. I couldnt even SMELL food or I would puke. This resulted in me not eating one thing all day Tuesday and only small meals yesterday. I feel better today though and I am eating fine, but I basically just wasted my recovery days :(.

The good news is I went to the track and ran 12.59 at 114 in my bolt on 06 gto :).

mchicia1
03-18-2010, 07:04 PM
Thursday 03/18/10

Military Press (5 rep week)
Strict with feet shoulder width, pinkies on rings.
90x5
105x5
120x13 (pr, 2 more than last 120 set 3 weeks ago)

Boring but big Military Press
Super strict, feet together, form
90x10x5

Pendlay Rows
200x5
210x5
220x4
155x17

Skullcrushers
95 + ez bar for 3x10

Was a ****ing great bounce back workout today after that ****ty tuesday workout then being terribly sick for 2 days.

StLRPh
03-18-2010, 07:11 PM
Killed that workout! Great job!

mchicia1
03-18-2010, 08:36 PM
Killed that workout! Great job!

Thanks man...so far 5/3/1 is really working nicely...except for bench. However, I will say that I did switch gyms and it could be related to having a different bench....everything else I do is 100% free weights, so that may be why I kept going up and up after switching gyms.

Coke
03-18-2010, 09:18 PM
Way to roll with it dude.

brihead301
03-19-2010, 08:51 AM
Very impressive pressing there brotha!!! That's some very high reps. I'd imagine that your 1RM must be up there with that kind of strength.

Keep up the good work brotha!

mchicia1
03-19-2010, 09:02 AM
Very impressive pressing there brotha!!! That's some very high reps. I'd imagine that your 1RM must be up there with that kind of strength.

Keep up the good work brotha!

Thanks man...appreciate the feedback. I am actually surprising myself because I have such a tough time on bench because of my long arms...but it doesnt seem to be affecting my military at all.

mchicia1
03-19-2010, 09:05 AM
Just ordered some of the strawberry nitrean that is on sale...I will be mixing one extra scoop a day with 16 oz of milk as my weight is stagnant right now. Also, maximus does not agree with my stomach at all so I will most likely switch to 5 scoops of nitrean a day after the tub is exhausted. Hopefully I can start seeing some weight gain again. I am such a pussy eater, I have no problem admitting that. My 120 pound Fiance can eat more than me in a single session easily. So to the shakes we go :)

Also, I plan on making workout videos on my 5/3/1 week this month. Need to get a hold of someones camera...or just buy one. Not sure who will take the vid though as I just moved and I have no friends here lol...and my gym is filled with quarter squat assbags.

StLRPh
03-19-2010, 09:09 AM
The Maximus has been a little tough for me too. I'm using 3 scoops once or twice a day now and it's a little better.

mchicia1
03-19-2010, 09:13 AM
The Maximus has been a little tough for me too. I'm using 3 scoops once or twice a day now and it's a little better.

How much liquid did you use when you were 5 scooping it? For me, 16 oz of milk makes it so thick I have to chew it slightly to just get it down my throat haha. Took me the entire 45 min drive last night to ingest it.

StLRPh
03-19-2010, 09:44 AM
I usually use about 24 to 32 oz of 1% milk. There's a pretty big difference in thickness of the shake b/t using whole milk, 2%, 1% and skim BTW. What I'll probably do from now on is make it in 32oz of milk leave it in a Nalgene bottle and take smallish drinks throughout the day. The few times I tried to do 5 scoops all at once I felt so damn bloated and uncomfortable I couldn't do anything for several hours and my appetite was killed for the rest of the day.

Not that you want to know but I gassed out my wife a few times as well.:fart:

Once I finish the tub I'm going to switch to a couple shakes of protein powder and milk throughout the day.

On the plus side I'm up to about 225 at night, so I've definitely gained some weight. Not sure if it's the surplus calories or the fact that I'm finally getting 200+ grams of protein every day consistently.

mchicia1
03-19-2010, 09:57 AM
I
Not that you want to know but I gassed out my wife a few times as well.:fart:


HAHAHAHAA I am laughing my ass off at work right now...too funny. We just moved into my new house and my fiance gets spooked easily....Well when she gets nervous she farts uncontrollably...funniest thing ive ever witnessed. Something made a noise in the basement and she farted by accident right in my face.

StLRPh
03-19-2010, 10:13 AM
:thumbup: Every log should have a reference to explosive farts in it somewhere.

mchicia1
03-20-2010, 09:48 AM
Friday 03/20/10

Deadlift (5/3/1 week, 440 input)
280x5
330x5
375x10 (pr)

Calf
5x10 5 PP leg press

Good mornings
2x10 @ 160
3x10 @ 135

Great workout today

mchicia1
03-20-2010, 03:20 PM
Jesus I am sore as **** today lol

StLRPh
03-20-2010, 03:29 PM
Great pulling! Did you finely find a calf exercise you like?

mchicia1
03-20-2010, 03:35 PM
Great pulling! Did you finely find a calf exercise you like?

No, lol I am so focused on doing the squat and DL for that particular session, that I dont even think about calves. I keep forgetting to find a new exercise.

Coke
03-21-2010, 09:08 PM
Impressive high reps with heavy deads.

mchicia1
03-22-2010, 06:49 PM
Monday 03/22/10

Bench (3 rep week, 285 input)
200x5
230x5
255x5

Yup, I ****ed up counting reps again :(. God dammit! This is the 2nd time I have done this on the 3 rep week LOL. Not too upset about the top set...its about where I was 2 months ago before I started this program BUT being in a new gym I think thats good that I got back up to par. My form was awful too on it...was ****ing around by trying different grips. I will be sticking with index finger on rings from now on.

Boring but big bench
155x10x5

On the last set, I got a large arch and put my index fingers back on the rings...was the only set of the entire workout that actually felt solid and consistent throughout each rep. I am hoping to carry this into next week's heavy set...

Also, found out a new mental queue that seemed to help...People talk about leading with the elbows to get a nice tuck. I tried this but all it does is make me feel really week out of the bottom. When I think "lead with the lats/shoulder blades" I get a nice solid base to push off of when the bar is on my chest. Hopefully this is all I need to push past this plateau I am in right now on bench.

Pullups
230 (bw) x 5
260 (bw + 30) x 5
280 (bw + 50) x 5
290 (bw + 60) x 3.5, I was so close to 4 I am logging this :)
230 (bw) x 19..ok last rep I swung my legs up a bit but im counting it.

Starting to exhaust my linear gains on these. I will stick with the weighted pullups but I am going to lower the BW maxes to twice a month...then eventually just on the 5/3/1 week.

Abs
1x9 decline ez bar + 10 behind neck.

These bastards are harder than they sound :(

Tomorrow is an important workout...first time squatting since my awful workout last week. I stretched like crazy this week and my back is feeling good. I am crossing my fingers that I can hit a PR.

Coke
03-22-2010, 07:53 PM
The heavy pullups standout, especially after going back to 'em with reps at the end.

StLRPh
03-22-2010, 08:11 PM
Christ that's a lot of pullups! Especially for someone you're size. A fair amount of bodyweight but also with some long arms. Makes for crappy leverages. Very impressive

mchicia1
03-22-2010, 08:16 PM
The heavy pullups standout, especially after going back to 'em with reps at the end.

Thanks man...

I am curious if these have a carry over to deadlifts because I have seen HUGE gains in my deadlift endurance since starting this pullup routine.

mchicia1
03-22-2010, 08:23 PM
Christ that's a lot of pullups! Especially for someone you're size. A fair amount of bodyweight but also with some long arms. Makes for crappy leverages. Very impressive

Thanks for the reply...

My long arms seem to not be affected with pulling exercises...they absolutely kill my pushing ones though :(. I am going to ride the BW maxes out until I am no longer making 1 rep/week gains. Then I will switch to 2 or 3 sets at BW to change it up.

For what its worth, I started this routine about 2.5 months ago...I could only do 5 reps at my BW + 10 pounds.

mchicia1
03-23-2010, 08:13 PM
Tuesday 03/23/10

Squats (3 rep week, 370 input)
265x3, belt
300x3, belt
335x7 (pr by a lot)

Holy ****! Redeemed myself completely from last week. Absolutely not one bit of back pain...what a difference. Today was weird, but in a good way. The first rep felt pretty heavy but every rep except the 7th felt exactly the same going out of the hole. I think the high rep heavy deads are having huge carry over to my squats.

Leg Press
470x10x2
450x10x3

Random ass calf
Just some random **** on the leg press between sets lol

Decline Abs
Ez bar + 10 x 10
Ez bar + 10 x 7

Coke
03-23-2010, 09:00 PM
Good job man, overcompensated with the squats this week.

StLRPh
03-24-2010, 06:15 AM
Congrats on the PR!

mchicia1
03-24-2010, 06:49 AM
I know 1RM calculators dont mean **** but 335x7 equates to 402 pounds, which was my original goal. My deadlift was 375x10 which equates to exactly 500 pounds, which again, was my original goal. Gives me some confidence for when I actually attempt these weights a few months down the road.

StLRPh
03-24-2010, 07:03 AM
The 1RM formula that Jim provides in his book has been pretty accurate for me so far. With the higher reps it starts to deviate more but I wouldn't be too surprised if your 1RMs are pretty close to what's predicted.

mchicia1
03-24-2010, 07:08 AM
The 1RM formula that Jim provides in his book has been pretty accurate for me so far. With the higher reps it starts to deviate more but I wouldn't be too surprised if your 1RMs are pretty close to what's predicted.

Yeah, definitely starts to deviate with the higher reps. Honestly, I have enjoyed doing reps with heavy weight more than doing 1 or 2 reps with insane weight. I feel so much stronger doing this. I may adjust my goals to something in the 3RM range instead.

mchicia1
03-25-2010, 08:32 PM
Thursday 03/25/10

Military Press (3 rep week, 140 input)
Feet shoulder width, no legs involved in press
100x3
115x3
125x11

Boring but big military
Feet together, super strict form
95x10x5

These were weird...felt hard for the first 3 sets then the last 2 sets got really easy.

Pendlay Rows
Strict form, back at just a hair above 90 degrees entire time.
205x5
215x5
225x4
15 sec rest
225x1

160x13
30 sec rest
160x7

In and out today....was polishing my car all day til 9...forgot gym closed at 10. I drove my ass off to the gym and ran from the parking lot and got there at 9:20. Finished entire workout in 40 mins.

Little nervous for tomorrow because my legs are still destroyed from tuesdays leg day.

StLRPh
03-26-2010, 05:56 AM
Great pressing and good job getting the work in

mchicia1
03-26-2010, 07:54 AM
Great pressing and good job getting the work in

Thanks man...

I think my maintenance calories increased. I am eating more calories than what my maintenance used to be and my weight is actually less than 230 now.... Hopefully its just because I put on more muscle :).

mchicia1
03-26-2010, 09:57 PM
03/26/10

Deadlifts 3 rep week, 440 input
315x3
365x3
395x9

Never had gains like this before...not sure whats going on because I havent gained a pound. My deadlift is skyrocketing every week.

R.A.C
(Random Ass Calf)
5x10

Decline abs
ez bar + 10 x 10
ez bar + 10 x 8
ez bar x 7

These arent getting any easier but my abs are starting to show a bit :).

No good mornings...back needed a rest

StLRPh
03-27-2010, 06:14 AM
great pulls, good to see that everything is working out with the program. had a rough couple of weeks beforehand

Coke
03-27-2010, 07:46 PM
Glad to see you making headway dude.

mchicia1
03-29-2010, 08:03 PM
Monday 03/29/10

Bench (5/3/1 week, 285 input)
215x5
245x3
270x2

Boring but big Bench
165x10x5

Pullups
BW + 35 x 5
BW + 55 x 4
BW + 65 x 2
BW x 10 x 3

I just dont have intensity on bench like I do everything else. I think its because my left shoulder has been aching. Not a big deal because everything else is progressing rapidly. Once my shoulder comes around, I think my bench will as well.

StLRPh
03-30-2010, 05:58 AM
Good session. Very impressive with the pull ups again

brihead301
03-30-2010, 06:44 AM
Good stuff brotha! I'm impressed with those 11 reps w/125 on the presses....the 9 reps of 395 with deads ain't too shabby either.

I see you go with the BBB template...do you always do that, or is it just for this cycle? What are your thoughts on it?

mchicia1
03-30-2010, 07:54 AM
Good stuff brotha! I'm impressed with those 11 reps w/125 on the presses....the 9 reps of 395 with deads ain't too shabby either.

I see you go with the BBB template...do you always do that, or is it just for this cycle? What are your thoughts on it?

Thanks man. I am hoping I can get at least 5 reps this Friday when I attempt 420.

I use the BBB for military press and bench. I absolutely love it. I originally did DB shoulder press/bench press as my accessory, but it put a lot of pressure on my left shoulder. By sticking with the barbell, I can do the volume and not injure myself. My squats and deads are the opposite though...no way I am doing 50 more reps of squats after doing 350+ pounds for reps :). So for this, I do 5x10 on the leg press. I can focus on my legs without worrying about my lower back. For Deadlifts, I do good mornings. I have been doing this for the last 6 weeks and will continue over the next few waves until I stall.

mchicia1
03-30-2010, 07:18 PM
Tuesday 03/30/10

Squats (5/3/1, 370 input)
275x5
315x3
350x5

Felt ****ING great. I was screaming on the inside after that set. However, I wasnt feeling great when I first got in the gym...let me indulge in a little story.

Annoying thing number 1) Ok...so I love to foam roll before I squat...its mandatory for me now. Whenever I do not foam roll, I have a ****ty squat day. The problem is that all the foam rollers are inside the room where they have classes. So I walk over praying theres no class....of course when I get there...full of people. So I wait 10 minutes....still going...wait another 10 minutes...still going. At this point I am getting impatient...so I see them taking a break for a second. I go ahead and quickly run in and grab the foam roller...of course as soon as I grab it, they start dancing again. The class leader was PISSED... "Dont EVER come into my class again". I yell a smart ass answer, "Well if you left a foam roller outside, I wouldnt have to". Why in gods name do they keep all the foam rollers in a place where no one can get to them is beyond me. Needless to say, I am ordering my own roller tonight.

Annoying thing number 2) So it turned out the wait for the foam roller was ok...My nitor kicked in nicely and I was oozing with energy...ready to nail a PR. Before, I felt lethargic while I was waiting for the foam roller...So I walk into the only free weight room and of course this room only has one squat rack. I walk in and what do I see? You guessed it. Hmm...a Dad, his son, and a barbell with 5 pound plates on each side sitting on the pins. I am thinking to myself..."here we go again". Ok ill give him the benefit of the doubt, he wasnt doing bicep curls....he was doing presses. BUT HE WAS CLEANING THEM OFF THE PINS ANYWAY. He wasnt even using the rack to take out the bar. Why not just take them off the floor? Nonetheless, I calmed myself down...walked up to him in a nice tone and asked "Do you mind if I use this for squats?". He IMMEDIATELY gets defensive...I saw his nostrils flair and his eyes get wide. He goes "Well you know, I am not really sure how you are going to work in here". So I go, "well you don't really need the rack for this, you can pull it off the floor...what you are doing does not require a rack". I see him get seriously pissed after that comment...but he paused, seemed to compose himself and said "Well we are doing other things, we will be off in a couple minutes'. In his defense, he did use it for barbell lunges afterwards...but of course after the lunges he sticks the bar back on the pins and starts doing BICEP CURLS with 5 pound plates on each side. I was livid after this, because another 20 minutes already went by and I was dying to squat. While he was doing bicep curls, I loaded up a barbell with 115 pounds and right in front of him I cleaned it, pressed it over my head, stuck it on my back and started warming up for squats in the middle of the room. I was simply trying to display that you do not need a squat rack to bicep curl. In what seemed like an eternity, he FINALLY got off. God damn man, some people. The good thing is this did give me more energy because of how pissed I was and I nailed a PR :).

Leg Press
500x10x2
450x10x3

Gettting real nice quad development from these.

R.A.C (random ass calf)
500x10x2
450x15x3

Decline Abs, steepest setting
15 pounds + ez bar x 10
10 pounds + ez bar x 10
ez bar x 10

Woo hoo, finally got easier and I went up in weight on these.

All in all, I need to find a gym with some powerlifters...after 7 weeks in here, there has not been one person to squat or deadlift correctly. Plus there is only one squat rack. I think I am going gym hunting during deload week. They have 1 week free passes usually, so I can try out some gyms.

StLRPh
03-30-2010, 07:32 PM
:lurk: Good story :)

Congrats on the PR!

mchicia1
03-30-2010, 07:42 PM
:lurk: Good story :)

Congrats on the PR!

Thanks!

mchicia1
04-02-2010, 08:51 AM
Adding one more day of rest. Military today/DL Tomorrow. My left shoulder is aching from thumb gripped squats..need to change to thumbless next week.

Little story from my fiance...Yesterday was her arm day, so she is doing shoulder presses. This skinny dude is bragging to all his friends how strong he is. Throws on 145 on the squat bar and does a couple of awful reps. Then he grunts and keeps bragging to his friends how badass that was. My fiance goes over to the rack, puts on 135, and does 5 perfect reps right in front of them....lol his friends saw this and started making fun of the guy. Classic. My fiance is 5'4" 120, so pretty damn small girl.

Coke
04-02-2010, 12:50 PM
No kidding, that is some classic **** what your girl did, lol.

mchicia1
04-02-2010, 07:22 PM
No kidding, that is some classic **** what your girl did, lol.

I know...was great! haha. I wish I was there when it happened.

mchicia1
04-02-2010, 07:27 PM
04/02/10

Military Press (5/3/1, 140 input)
Feet shoulder width
105x5
120x3
135x10

Man, when I started this 140 was my 3 rep max. Should I try a similar approach with my bench? Lower the weight and start over with a lot of reps?

Boring but big military
Feet together
100x10x5

Pendlay Rows
210x5
220x5
230x4, 15 sec rest, 230x1

Did something different on the last set...picked a weight and tried to get 20 reps...if I had to rest all I could take was 30 seconds.

185x10
30 sec rest
185x3
30 sec rest
185x4
30 sec rest
185x3

20 total. What a pump.

StLRPh
04-03-2010, 05:48 AM
Man, when I started this 140 was my 3 rep max. Should I try a similar approach with my bench? Lower the weight and start over with a lot of reps?

That's the answer Jim gives about 100% of the time. Great job on the presses!

mchicia1
04-03-2010, 07:43 AM
That's the answer Jim gives about 100% of the time. Great job on the presses!

Thanks man :). Ok I will lower the weight to 260 for bench next wave, which is 90% of 290.

mchicia1
04-03-2010, 03:07 PM
04/03/10

Deadlifts 5/3/1, 440 input

335x5
375x3
415x5

Back was hurting before the deadlifts because I worked on my car for 2 days straight bending awkwardly over the engine. But still not a bad pulling day and still technically a PR even though I knew I had 7 or 8 on a great day.

StLRPh
04-03-2010, 03:32 PM
Get the PR and call it day! Smart training. Enjoy the upcoming deload

Coke
04-03-2010, 07:18 PM
Good job back-to-back bro.

mchicia1
04-03-2010, 07:39 PM
Thanks guys :). Appreciate the feedback.

mchicia1
04-12-2010, 06:59 PM
Monday 04/12/10

Been a while! I used my entire deload week to fix my 95 maxima and then install a new camshaft in my GTO. What a damn week. Basically ate NO food because I was outside in the sun all day trying to get things right. I weighed 228 pounds in my underwear on my bathroom scale before I started...When I was done on Friday, I weighed 217! Insane right? Granted most was water weight because I am already back up to 225 but still...I can drop weight like no other.

Bench - 270 input - 5 rep week
185x5
205x5
230x8

Dropped my input weight by 15 pounds...trying to start from scratch on bench.

Boring but big bench
175x10x5

Pullups
BW + 25 x 5
BW + 35 x 5
BW + 45 x 4

How many sets to 20 reps game I play, 30 sec rest max
BW X 12
30 sec rest
BW x 4
30 sec rest
BW x 4

Bicept curls, yo
EZ BAR + 50 x 10 x 3

May shift my workout by one day and do my squats Wednesday instead...my back is not feeling right after working on the car a week and doign no stretching or working out.

StLRPh
04-12-2010, 07:11 PM
Productive deload. Looking forward to seeing how the bench shapes up. What is your sticking point for it, btw?

mchicia1
04-13-2010, 08:28 AM
Productive deload. Looking forward to seeing how the bench shapes up. What is your sticking point for it, btw?

Off the chest is my sticking point...I lock weight out easily once its halfway. My weight sticking point is around 285. I can never do more than 1 rep. My triceps are infinitely stronger than my chest. I can close grip almost as much as I can wide grip. I think a lot of it is mental...I do a lot better on lifts that don't require a spotter. Which is probably why my mil. press, squat, and deadlift have sky rocketed. I dont like the feeling of potentially being pinned under the bar, which I think effects my lift when I get up in weight.

StLRPh
04-13-2010, 08:51 AM
I have the same sticking point. Could think about adding some benchs with a 3 sec pause at the bottom. I'm doing them with about 65% of my regular bench 1RM for sets of 3 to 5. Its one of the few accessory lifts that I haven't changed and it seems to be working for me.

mchicia1
04-13-2010, 08:53 AM
I may actually do 30 pounds in 30 days....maybe in a couple of cycles when military press starts to get harder...That got my past my last sticking point. I have a lot of trouble benching only once a week. Maybe theres a way I can mix in a different bench program with 5/3/1 while still keeping military press.

mchicia1
04-13-2010, 08:54 AM
I have the same sticking point. Could think about adding some benchs with a 3 sec pause at the bottom. I'm doing them with about 65% of my regular bench 1RM for sets of 3 to 5. Its one of the few accessory lifts that I haven't changed and it seems to be working for me.

Not a bad idea..maybe I will switch my boring but big to 10 sets of 5, all paused reps. Instead of 5 sets of 10 rapid fire :).

StLRPh
04-13-2010, 09:19 AM
You can always do bench accessory work on military day and vice versa. That way you'll be doing some form of benching twice a week

mchicia1
04-13-2010, 09:41 AM
You can always do bench accessory work on military day and vice versa. That way you'll be doing some form of benching twice a week

Was thinking this too! What do you think of putting bench accessory after military and military accessory after bench?

StLRPh
04-13-2010, 09:52 AM
OH Press Day
3 sec pause bench
RE Bench - just don't over do it
Direct triceps - skull crushers, french press, whatever


Bench Day
Dips
DB Rows
RE Military - don't over due it

I think that I've read somewhere that all the upper accessory work and lower accessory work is pretty much interchangeable. Just be aware of what you're doing in the overall plan. You don't want to kill yourself with repition work and then try to use max weights a few days later.

mchicia1
04-13-2010, 10:03 AM
OH Press Day
3 sec pause bench
RE Bench - just don't over do it
Direct triceps - skull crushers, french press, whatever


Bench Day
Dips
DB Rows
RE Military - don't over due it

I think that I've read somewhere that all the upper accessory work and lower accessory work is pretty much interchangeable. Just be aware of what you're doing in the overall plan. You don't want to kill yourself with repition work and then try to use max weights a few days later.

Thats true, dont want to over do it. However, I have a solid 2 days off between upper body sessions which should be enough. I will give it a shot next week.

StLRPh
04-13-2010, 10:45 AM
Best of luck and keep us posted. BTW, How's your arch? Nothing improves your 1RM as quickly as a decreased range of motion :)

mchicia1
04-13-2010, 11:55 AM
Best of luck and keep us posted. BTW, How's your arch? Nothing improves your 1RM as quickly as a decreased range of motion :)

I pull my legs to a 45 degree angle on my toes and use a light to medium arch. I am sort of against a super arch because I feel it takes away from my real life strength. If I ever competed, I would use a larger arch.

mchicia1
04-13-2010, 07:44 PM
Tuesday 04/13/10

Squats - 5 rep week - 380 input
250 x 5
285 x 5
325 x 5

As predicted, my back was not ready..Its never ready after a deload week lol. Still, I powered through and hit my required reps. My legs felt very strong..back just couldnt support the weight for more than 5 though.

Leg press
510x10x2
450x10x3

Random ass calf
5 sets on the leg press with whatever weight was on there at 1 rep before failure.

Coke
04-13-2010, 09:46 PM
Solid leg day man.

mchicia1
04-17-2010, 08:49 AM
Friday 4/16/10

No deadlifts this week, my back is toast from working on the car all last week.

Military Press - 5 rep week - 145 inpute
95x5
115x5
125x13

Boring but big military
105x10x5

Couldnt do Rows because of my back so I just did a couple sets of pullups.

Pullups
BWx10x2

Skullcrushers
EZ Bar + 90 x 10 x 2

I think its safe to say 145 input for military is too low...I may increase 10 pounds next month instead of 5.

StLRPh
04-17-2010, 01:09 PM
Very solid pressing. Your rep strength is crazy. Nothing wrong with getting a lot of reps on your 5 week. That being said if I got 10+ on my 5/3/1 week I'd probably go up 10lb, just a thought.

mchicia1
04-19-2010, 08:50 PM
Monday 04/19/10

Bench - 3 rep week - 270 input
195x5
215x5
245x6

Boring but big military
105x10x3

Just 3 sets since I pressed Friday and only 2 days off instead of 3

Pullups
BW + 25 x 5
BW + 45 x 5
BW + 55 x 4 (pr I think?)

BW x 15
30 sec rest
BW x 5

Going to increase to 25 reps next week and try to hit it in 2 sets.

Overall, not a bad day considering I only had 40 mins to lift...my bench is still stagnant though...although it did feel slightly better. My back is still hurtin a bit from working on my car all week last week though...so I am moving Squats to thursday and skipping deads again...I will probably just do one random day of deadlifts before the next deload and pick back up next month. My deadlifts never lose steam so its no big deal if I skip a month.

tnathletics2b
04-20-2010, 04:49 AM
Monday 04/19/10

Bench - 3 rep week - 270 input
195x5
215x5
245x6

Boring but big military
105x10x3

Just 3 sets since I pressed Friday and only 2 days off instead of 3

Pullups
BW + 25 x 5
BW + 45 x 5
BW + 55 x 4 (pr I think?)

BW x 15
30 sec rest
BW x 5

All that in 40 minutes? Nice lifting!

StLRPh
04-20-2010, 05:48 AM
Got a lot done; how did you like switching up the assistance work?

brihead301
04-20-2010, 06:56 AM
Damn man, you are a strong Motherf***er!!!! I'm just judging by your input weights - the 380 on squat is what struck me the most. That's a ton of weight!!! It makes me feel weak.

Nice work these last few sessions. Keeping nice and consistant is a good thing!

mchicia1
04-20-2010, 08:09 AM
Damn man, you are a strong Motherf***er!!!! I'm just judging by your input weights - the 380 on squat is what struck me the most. That's a ton of weight!!! It makes me feel weak.

Nice work these last few sessions. Keeping nice and consistant is a good thing!

Appreciate it man...

Something just clicked with my squats when I started this program. Honestly, I think I needed the extra volume. With the madcow 5x5 I was doing, I think it was strengthening my CNS more so than actually putting on muscle. So if I ever tweaked my back and had to take off a week or two, I would come back and my squat would be down like 100 pounds, no joke. Now that I am putting on more muscle, squats got so much easier and consistent. I think 405 for reps is right around the corner...its just a matter of keeping my back in good shape.

mchicia1
04-20-2010, 08:12 AM
All that in 40 minutes? Nice lifting!

Thanks! It was tough for sure, especially pressing right after benching. No pre-workout nutrition either.

mchicia1
04-20-2010, 08:13 AM
Got a lot done; how did you like switching up the assistance work?

Tough to say because I only had 2 days off instead of 3, and only 40 minutes to lift so I did not take my normal rest between sets. Normally on the volume sets I take a solid 4-5 minutes as I use well above 50%. Ill get a better judge of it next week.

mchicia1
04-22-2010, 07:38 PM
Thursday 04/22/10

Military Press - 3 Rep Week - 145 input
100 x 3
115 x 3
130 x 12

Back felt a lot better, woo hoo

Boring but big bench
185 x 10 x 5

I like the mix!

Pullups
BW x 10 x 5

Didnt want to do rows so my back can be 100% for tomorrow's squats. I think I am good to go for tomorrow, but I will most likely just do the minimum (3 reps).
I noticed that pullups hit my back A LOT harder than rows...I think this is because you cant cheat. I may switch Monday to super heavy pullup day, and Thursday to volume day.

Skullcrushers
EZ + 90 x 10
EZ + 100 X 10

Holy **** these felt light even after all the volume.

StLRPh
04-23-2010, 07:08 AM
Very good workout. Got a lot done

mchicia1
04-23-2010, 08:08 AM
Very good workout. Got a lot done

Thanks man..

Today is squat day...I am crossing my fingers that my back is ready.

mchicia1
04-26-2010, 07:26 PM
04/26/10

Bench press - 5/3/1 - 270 Input
195x5
225x5
255x4

You know what, I just dont have it mentally anymore on bench. Mostly because I am lifting without a spotter because my gym has no competent lifters. Its baseball season now (I pitch in a summer league) So theres no way I will make gains on bench with a tired right arm anyway. Thus, I am dropping the wait considerably next cycle and starting over from scratch.

Pullups
BW + 30 x 5
BW + 50 x 5
BW + 60 x 4

Rep max over 3 sets with 30 sec rest
BW X 18, 30 sec rest
BW x 5, 30 sec rest
BW x 4
27 total reps

Military Press, boring but big
105x10x5

Great pump after these

Bicep curls
EZ BAR + 55 x 10 x 2

I am getting married this Saturday and thus going on a week honeymoon...i dont want a painful back during the week so this week's squats/deadlifts will be medium weight only. Will pick back up next cycle.

StLRPh
04-27-2010, 06:03 AM
congrats on the wedding, sounds like you've got a good plan in place; Rest up and come back stronger

Coke
04-27-2010, 12:20 PM
Good luck this baseball season man, and congrats on getting married - would be great to see a couple of wedding/honeymoon pics.

mchicia1
05-18-2010, 02:05 PM
Wow been a while...been really busy.

Anyway, so we got married and went on our 1 week honeymoon to Florida...we had a great time. Nothing like drinking at the pool. And I got noticed for my hard work in the gym, probably for the first time in my life. We were at the disaster ride at universal studios...its basically a ride where some people participate and you help make this action movie trailer which they show you at the end. So the guy is like ok, let me get 3 villians...and 3 people volunteer. Then hes like, "ok let me get a muscle man...someone who never leaves the gym". Nobody volunteered....so he looks right at me in a crowd of probably 500 people and picks me and made me flex in front of everyone. Since I am tall, my muscles dont show that much...but maybe I am finally getting over that obstacle :).

Now for the bad news....my back is retweaked. I mildly tweaked it a month ago and I just tried squatting light yesterday and it still hurt :(. Since my baseball season starts next week, I am not even going to attempt to squat again for a while...maybe even the entire season. However, I did notice that deadlifts make it feel great...so I am going to continue with those on Fridays. I am also going to switch to a 3 day routine since I have less time now, and the days may vary since I do not know when I am pitching. I am also going to drop volume off my bench press, and go with the madcow template. Also going to add a lot of one leg stuff to help my pitching balance.

Routine will be:

Day 1:
Madcow Bench - 5 rep day
Barbell Lunges - 3 sets
Pullups - 3 sets weighted then a body weight set
Split squats - 3 sets
Abs

Day 2:
Military Press, 5/3/1 based
Boring but big military, but only 3 sets instead of 5
Leg Press, 3 sets
Seated rows to upper chest, 3 sets
Abs

Day 3:
Madcow Bench - 3 rep day
Deadlifts - 5/3/1 based
Pullups - a lot of BW sets and reps
Single Leg Deadlifts, 3 sets
Abs

Going to be tough to get into a routine...definitely will change week to week. My goal is to just maintain my strength until Fall.

StLRPh
05-18-2010, 02:27 PM
Enjoy baseball, the new wife and the (semi)break for heavy lifting. You've got a lot going on, besides this gives the rest of us a chance to catch up :clown:

mchicia1
05-26-2010, 09:18 AM
Ok I decided it doesnt make sense to press 3 times a week if I am pitching. So I am going with the 5/3/1 for bench and military and one or two LIGHT leg days to rehab my back. A lot of one legged stuff and moderate deadlifts. I threw Monday, so I started this week on Tuesday. Since I am benching only once a week, I am going to throw in some heavy singles on the 5 rep and 3 rep weeks.

Tuesday - 05/26/10
Bench - 5 rep week - 265 input
175x5
200x5
245x1
255x1
265x1
225x9

9 reps on 225 is really strong for me the day after I pitch.

Boring but big bench
All with 1 minute rest
135x10x5

Lightening the weight here a lot and focusing on short rests instead.

Weighted Pullups, bodyweight is currently 230
BW x 5
BW + 15 x 5
BW + 25 x 5
BW + 35 x 5
BW + 45 x 5

Ab roller
2x10
These are hard, wtf.

StLRPh
05-26-2010, 09:56 AM
225 x 9 is strong for most people :)

mchicia1
05-26-2010, 10:45 AM
225 x 9 is strong for most people :)

Ya I felt pretty good about that effort. The rotator cuff stuff I have been doing really helps the weight feel stable. Also, I am going to start benching flat footed now instead of on my toes...using a very slight arch.

Coke
05-26-2010, 02:47 PM
Obviously a fine line for you, being a pitcher and all - good deal on making the necessary adjustments.

Effort is super dude.

mchicia1
05-27-2010, 09:15 AM
Obviously a fine line for you, being a pitcher and all - good deal on making the necessary adjustments.

Effort is super dude.

Thanks man...I am going to do tons of rehab stuff for my back and after the season go for that 405 squat :).

mchicia1
05-27-2010, 09:17 AM
Wednesday - 05/26/10
Back rehab day

Split Squats, secondary leg on bench
3x10 holding 20 pound db's.

These were really easy but actually burned quite a bit. I felt a great stretch in my hip flexors and it made my back feel a lot better for a couple hours after the workout, but then the pain came back. My muscles tighten up like crazy...it has been this way my whole life.


RDLS
5x10 with an empty oly bar.

Good ham stretch on these. I will probably mix these two exercises in every time I am in the gym.

mchicia1
05-28-2010, 11:02 AM
Well looks like I might have a torn UCL in my elbow. After last Monday's outing my elbow got very swollen and hasn't gone down since. I went to the doctor and he said he "thinks" its a UCL tear but needs an MRI to be certain. If it is a UCL, Tommy John is the only option, which I wouldn't get because its expensive even with insurance. Plus this is just a recreational summer league; Its not like I am playing in college anymore where it was very competitive. The elbow doesnt hurt at all other than throwing a baseball so I should be good to go for weight lifting. Nonetheless, I am going to do my best over the next 2 weeks to see if I can strengthen the muscle to alleviate the pain and maybe I can still throw. We will have to see. If I can't throw anymore I am going to get very serious into lifting and maybe do some meets in the future. I cant stand not being able to compete in something.

mchicia1
05-28-2010, 07:34 PM
Friday, May 28th 2010

Military Press - 5 rep week - 140 input
95x5
105x5
120x12

Looks like I didn't lose any pressing strength from taking a few weeks off.

Boring but big military
75x10x5, short rests

Cable rows
140x5
150x5
160x5
170x5
180x5
140x15

In and out today...back still bothering me a lot :(. Gonna do some more rehab tomorrow.

StLRPh
05-28-2010, 08:39 PM
Looks like you picked the right weight for start with for military. Off to a good start

mchicia1
06-03-2010, 09:23 AM
Wednesday - 6/3/10

Bench - 3 rep week - 265 input
195x3
215x3

245x1
255x1
265x1

240x4

Just cant get into a good routine lately...it was 8 days since I last benched and it really showed. Normally I can get 7-8 reps with 240. I felt extremely weak...is that normal to lose that much strength in 8 days?

Boring but big bench
140x10x5, short rests

Pullups
BW x 5
BW + 15 x 5
BW + 25 x 5
BW + 35 x 5
BW + 50 x 4
BW x 14

Did some squats and deadlifts too...back is not fully healed yet, but its feeling much better than before. Did some 135 squats and some 275 deadlifts with ease. I am going to keep doing light weight until I am 100% confident.

Coke
06-03-2010, 06:50 PM
Doing fine under the circumstances, hope you heal up well, including the elbow and back plights.

mchicia1
06-04-2010, 07:07 PM
Doing fine under the circumstances, hope you heal up well, including the elbow and back plights.

Thanks man...

Friday 6/4/10

I was really discouraged by wednesday's workout....so I decided to do some heavy bench again today and prove to myself that I still had my strength. I didnt follow any rep schemes or pattern...I just kept adding weight to the bar until I felt it was time to stop. I really focused on getting as tight as I could with my heels on the floor and I also tucked a lot more.

Bench
135x5
135x5
185x3
225x3
245x1
255x1
265x1
270x1
275x1
280x1
245x4

I proved to myself that I could still handle my old max, this made me feel a lot better. The last set of 245 should have been skipped...I was really spent by then thus only the 4 reps. I found my bench form for sure though....leading with the elbows and tucking really helped me stay stable.

Deadlifts
135x5
135x5
225x5
275x5
315x3
365x3

Woot, back up to almost 405 on these already...back felt OK on these. It didnt hurt, but it didnt feel particularly strong either.

Squats
135x5x5

Going to stay with 135 on squats until there is absolutely no back pain. However, I will continue to add weight to deadlifts as I feel no pain.

Pullups
BW x 5
BW + 15 x 5
BW + 25 x 5
BW + 35 x 5
BW + 55 x 4

Skullcrushers
45 plates x 8 x 3


Best workout I have had in a long time....this should put me in a good position to finally get into a real routine next week.

Coke
06-04-2010, 08:37 PM
Wow man, big workout indeed!!

mchicia1
06-18-2010, 07:05 PM
Friday - 6/11/10

The bench epiphany day.

So I decided I absolutely need to bench twice a week....5/3/1 simply does not work for my bench. My bench has never been the same since I moved. In 3 months of 5/3/1, it actually dropped all the way down to the point where I struggled to get 240 3 times. Back in Philly, when I moved out, I was hitting 265 4 SOLID times and I was 5 pounds lighter.

Bench - HCT12
185x6
205x6
225x6
235x6
240x 2 + 2 + 2

First time I have ever experienced stability and leg drive.

Squats
135x10x5
Taking it easy, just rehabbing

Skullcrushers
120 x 10 x 2

[B]Ab roller [B]
3x10

StLRPh
06-18-2010, 08:06 PM
Best of luck with the new program. I'll be switching it up as well here in a few weeks. Are you doing HCT for everything?

mchicia1
06-18-2010, 08:36 PM
Best of luck with the new program. I'll be switching it up as well here in a few weeks. Are you doing HCT for everything?

I might start it for everything next week as I have stalled on my pullups as well.

mchicia1
06-18-2010, 08:39 PM
Monday 06/14/10

Bench - HCT12
185x6
205x6
225x6
240x6
245x 2+2+2

240 felt ridiculously easy, so I went to 245 for the cluster.

Pendlay Rows
135x5
155x5
175x5
190x5
210x5

Squats
135x5
185x5
205x5
225x5
245x5

Really taking my time on squats....I am just going to up the weight 10 pounds a week until I get back to 315 comfortably.

Skullcrushers
115x10x2

DB Curls
40'sx10x2

Ab roller
3x10

mchicia1
06-18-2010, 08:41 PM
Wednesday 06/16/10

Military Press HCT12
95x6
115x6
135x6
150x6
150x 2+2+2

Wow the clustered sets on these were a bitch

Cable Rows
I dont remember the weight x 10 x 5.
Replacing with face pulls next week

Ab Roller
3x10

mchicia1
06-18-2010, 08:43 PM
Friday 06/18/10

Bench - HCT12
185x6
205x6
225x6
245x6
250x 2+2+2

Leg drive FTW

Pullups
BWx5
25x5
35x5
45x5
55x3

Lost a little bit here

Deadlifts
135x5
225x5
275x5
315x5
365x3
405x3

I think I am almost back on DLs.

Good Mornings
65x10x5

Skullcrushers
120x10x3

DB Curls
45'sx10, just 1 set I had to get going

Ab roller
2x10

mchicia1
06-21-2010, 08:03 PM
Monday 06/21/10

Bench - HCT12
185x6
205x6
230x6
250x6, I have done 255 x 5 before but technically this is a PR with 250
255x 2+2+2

Leg drive FTW again...When I lower the bar to my chest, I actually feel the tension growing in my legs now.

Pullups
My back was really hurting today so I couldn't do rows.

BWx6
25x6
35x6
45x6
50x2+2+2



Skullcrushers
125x10x2

DB Curls
45'sx10x2


My back is just not healing...I am gonna have to get an MRI for sure and head to the doctor. I am just going to do leg press from now on for a while.

StLRPh
06-22-2010, 07:04 AM
A PR is a PR. 1 more rep and only dropping 5lbs is very solid. Congrats

mchicia1
06-23-2010, 05:46 PM
Wednesday 6/23/10

Military
95x6
115x6
135x6
155x5, didn't want to risk back attempting a 6th was pretty spent after the 5th
160x2+2+2

Cable Rows
160x5
170x5
180x5
190x5
200x5

StLRPh
06-23-2010, 07:18 PM
Have you started to wear a belt while pressing overhead yet?

mchicia1
06-23-2010, 08:15 PM
Have you started to wear a belt while pressing overhead yet?

Ya I wore one and it helped a lot but I still didn't want to risk pushing that 6th one. My back was so bad today it was tough for me to even get through my 8 hour desk job.

Coke
06-24-2010, 12:36 AM
Really have been going at it bro, major props on your approach.

mchicia1
06-24-2010, 08:03 AM
Really have been going at it bro, major props on your approach.

Thanks man...its depressing that my back is this bad, but I figured its a good time to increase my upper body strength :). Legs always catch up fast anyway, so no big deal. Going to start a lunge/leg press routine next week.

I have also gained weight without changing my diet, thats never happened before. I was generally 229-230 with my shoes/clothes on weighing myself at the gym and about 225 with just underwear on with the home scale. Last night, I was 229 on the home scale and 233 on the gym scale. Thats definitely a good sign.

brihead301
06-24-2010, 08:26 AM
It's been a while since I've checked in here. Lookin strong with the HCT here man! Your pressing exercises are definately strong as hell, and I'm jealous. What are your thoughts of this HCT so far?

mchicia1
06-24-2010, 02:37 PM
It's been a while since I've checked in here. Lookin strong with the HCT here man! Your pressing exercises are definately strong as hell, and I'm jealous. What are your thoughts of this HCT so far?

Thanks man..

It is too early to tell if HCT itself is doing the trick. I started on bench only 3 weeks ago and have only done two sessions on military. Plus I made a nice change in my form on bench which helped keep my shoulders painless and thus is allowing me to bench with way more intensity. When I warm up, I feel like I can throw even 225 through the ceiling...so much power out of the bottom portion of the lift, which I never had before. Just 1 month ago, I could barely do 240 for 3 and I am already attempting 255x6 tomorrow. I personally think I can do any routine as long as I am benching twice a week. With that being said, I am going to keep doing this until all my gains are exhausted.

On the contrary, I really did LOVE the 5/3/1 routine for my squat/DL/press and when I am fully healed I may do that in combo with HCT-12 for bench. Have you tried HCT-12 on military yet? It is B-R-U-T-A-L to get the cluster in.

mchicia1
06-27-2010, 09:52 AM
Friday 06/25/10

Bench - HCT12
185x6
205x6
2350x6
255x6 - PR
260+2+2+2

I had 7 or 8 reps in me...

Pullups


BWx6
25x6
35x6
45x6
55x2+2+2

These were weird...45x6 felt really hard then I decided to put 10 more pounds on and the +2 clusters felt really easy. Maybe I wasn't warmed up enough.

Leg Press
4 plates x 10 x 5

Skullcrushers
125x10x3 (ez bar = 15 lbs)

DB Curls
45'sx10x2

I worked all day yesterday at a job that required me to stand all day....this resulted in my back feeling a lot better. Which leads me to believe my back pain is definitely caused by my 9-5 desk job.

Barbaccio
06-27-2010, 10:18 AM
The warm up thing happens to me a lot. Things feel terrible until a few sets in and suddenly everything feels great. Impressive pullups. Congrats on the bench PR. Skulls with 135 are always fun, watching people look at you like you're crazy. haha

StLRPh
06-27-2010, 12:30 PM
great workout all around. Good to see the bench is coming back around as well.

mchicia1
06-27-2010, 12:42 PM
The warm up thing happens to me a lot. Things feel terrible until a few sets in and suddenly everything feels great. Impressive pullups. Congrats on the bench PR. Skulls with 135 are always fun, watching people look at you like you're crazy. haha

Thanks man...

Yeah about the skulls...people must think I am cheating or something because even the largest of people in there only do 25's on each side. I have always had strong triceps in relation to the rest of my body.

**Edit**

I was assuming the ez bar weight 25, looks like its only 15 so I was only doing 125 pounds :).

mchicia1
06-27-2010, 12:42 PM
great workout all around. Good to see the bench is coming back around as well.

Thanks..

I think 275 for reps is right around the corner. Weight looks so much better with a 25 pound plate vs a stock of 10's and 5's.

mchicia1
06-27-2010, 12:43 PM
Going to double up my protein shakes today in preparation for tomorrow. I have never attempted 160 for more than 4 reps.

mchicia1
06-28-2010, 01:05 PM
May get on a front squat and lunge routine soon. I have never done a front squat and I am not even sure if my elbows will be flexible enough to pull it off. It looks painful lol.

StLRPh
06-28-2010, 01:44 PM
May get on a front squat and lunge routine soon. I have never done a front squat and I am not even sure if my elbows will be flexible enough to pull it off. It looks painful lol.

You could also do them with crossed arms, doesn't need as much flexibility.

mchicia1
06-28-2010, 06:17 PM
Monday 06/28/10

Bench - HCT12
135x6
185x6
205x6
235x6
260x6 - PR
265+2+2+2

Getting harder...ass came off last rep but I chalk it up to the fact that my lats/upper back came unlocked. Still a PR for me by 2 reps.

Pullups


BWx6
30x6
40x6
50x6
60x2+2+2

These were weird again. 50x6 was hard but 60 on the clusters felt like a joke. I think its because on the 4th rep I take my breath and lose my tension on my lats.

Lunges
40sx6 each leg
60'sx6
70'sx6

Felt good to do a real leg workout again.

Skullcrushers
140x8
140x6

Lol I did 140 by accident...was supposed to be 130. Didn't realize it until I left the gym when I was thinking about how heavy that just felt.

mchicia1
06-29-2010, 07:33 AM
Ok so my left shoulder is beginning to ache. Benching heavy twice a week plus heavy military press in between is starting to take its toll. I am going to go light this Wednesday in preparation for the 265 bench day on Friday. Then Monday I will do 270, but only a 3 +1+1+1, sort of a semi deload. Then light again Wednesday/Friday for a real deload. I never need to deload for an entire week so that is why I will take this approach.

Coke
06-29-2010, 03:55 PM
Doing killer work dude, over the top with the frequency.

mchicia1
06-29-2010, 11:05 PM
Doing killer work dude, over the top with the frequency.

Thank you sir.

My body seems to respond well to frequency on upper body. My lower body is the exact opposite...always seems to need 3-4 days of rest between days.

mchicia1
06-30-2010, 06:47 PM
Wednesday 6/30/10

Military
95x6
115x6
135x6
135x6

Well, time to deload :). 135 felt extremely heavy after Monday's hard workout, so I just did two sets of it instead of even attempting 160. Definitely need a deload soon. I have been having sleepless nights and I am finding it hard to focus at work, which is an indication my CNS is getting very taxed. However, I want to really hit 265x6 on Friday before I take rest. My plan is to add a half of gallon of milk to my diet tonight and tomorrow night to help speed my recovery.

Face Pulls
50x10
60x10
70x10
80x10
90x10

Not sure how I feel about these...they felt awkward.

Walking lunges - total reps
45's x 12 x 3

These really help my back it seems. If I can consistently do lunges each workout with no pain, its bulk to 240 time! I am not a fan of bulking if the only thing I can add mass to is my upper body, which is why I have just been eating at maintenance.

mchicia1
07-02-2010, 07:01 PM
Monday 07/02/10

Bench - HCT12
135x6
185x6
210x6
240x6
265x4 - PR
270+2+2+2

My form slipped up bad on the 265 set...I had zero leg drive but still managed 4.

Pullups


BWx6
30x6
40x6
55x5, ugh
70x2+2+2

Ok wtf, 55 felt hard again after 3 reps yet 70 pounds hanging off of me felt easy for the +2's. I am so ****ing confused on these.

Lunges
55'sx6 each leg
65'sx6
75'sx6

Back slowly recovering it seems!

Skullcrushers
135x7
135x7

Time to deload. I was falling asleep on the drive home from work. I required a 1 hour nap just to make it to the gym and I was still tired when I got there.

Coke
07-02-2010, 09:35 PM
Nice numbers, always raising up on the bench.

mchicia1
07-06-2010, 01:26 PM
**Update**

My back is feeling MUCH better. I think the lunges really helped it because they stretch my hips/hamstrings out. 3 days in a row I rolled out of bed and was able to wash my face at the sink with no discomfort.

I took yesterday off though because my upper body was really sore. I had spent the entire weekend installing a clutch in my car and basically had to bench press the transmission onto the rear of the engine block. I am going to go tomorrow and do some light military. then maybe a 225 quick bench set on Friday to get ready for next week.

mchicia1
07-06-2010, 01:27 PM
Nice numbers, always raising up on the bench.

Thanks man...

Hopefully 275 for 6 reps is right around the corner.

mchicia1
07-09-2010, 07:57 PM
Friday 07/09/10

Bench - HCT12
185x6
205x6
225x6
245x6
250+2+2+2

Pullups

BWx6
15x6
25x6
35x6
45x2+2+2

Deadlifts
225x5x3

Skullcrushers
105x10x2

DB Curls
35'sx10x2
40'sx10

Good Mornings
65x10x5

Back slowly but surely seems to be recovering. Going to start my leg press routine next week. Today was my first day back after a 6 day deload so I started off with medium weights.

StLRPh
07-09-2010, 08:03 PM
Solid session as usual; how were the GMs on the back?

mchicia1
07-10-2010, 08:30 AM
Solid session as usual; how were the GMs on the back?

Honestly, they were hard even with just 10 pounds on each side. Still much better than 2 weeks ago. Its going to be a slow road to recovery for sure.

mchicia1
07-13-2010, 08:12 PM
Tuesday 07/13/10

Bench - HCT12
135x6
185x6
205x6
225x6
250x6
255+2+2+2

Pullups

BWx10x4

I forgot my chain so I just did body weight...wasn't feeling very well since I spent 3 days straight fixing my wife's car.

Leg Press
3 plates x 15 x 4

Ugh, deadlifts last friday, even at 225, left my back for **** this week. Its been hurting ALL week. Even on leg press it was hurting. The only range of motion where it doesnt hurt is knees bent to knees slightly bent...so basically a 10 inch rom. Oh well, if thats all I can do then so be it. I am dropping deadlifts and squats all together. I am going to wait until I am 100% sure I am healed...I keep getting almost healed then re tweaking it. Kind of like picking at a scab. It sucks because my legs have withered away...they are like half the size they were.

StLRPh
07-14-2010, 06:04 AM
Sometimes you've got to take a step or two back so that you can move forward. You'll get there

mchicia1
07-14-2010, 07:33 AM
Well, today my back is awful. I could barely move around this morning. I guess I need to drop all leg work all together. Probably will need to drop military. Looks like I will be on a bodybuilding routine for a while.

Coke
07-14-2010, 10:53 AM
The whole healing process takes time, being patient is key - the only thing you can do is wait.

mchicia1
07-19-2010, 08:47 AM
Friday 07/16/10

Bench - HCT12
135x6
185x6
205x6
230x6
255x6
260+2+2+2

Was *easy*. Looks like the deload worked.

Pullups

BWx6
BWx6
25x6
35x6
45x6
55x2+2+2

Skulls
105x10
110x10
115x10

Going just twice a week now. I will not touch a leg exercise until I am 100% healed this time. Been a week so far and I can finally bend over to brush my teeth in the morning.

mchicia1
07-19-2010, 07:28 PM
Monday 07/19/10

Bench - HCT12
135x6
185x6
205x6
235x6
260x5
260+2+2+2

Pullups

BWx6
10x6
25x6
35x6
47.5x5
65x2+2+2



Skulls
115x10
120x8
130x6

StLRPh
07-19-2010, 07:36 PM
Good luck with the back, and bench seems to be coming along pretty well. If you hit 260 x 5 you're probably good for at least 10lb on your PR.

mchicia1
07-20-2010, 08:17 AM
Good luck with the back, and bench seems to be coming along pretty well. If you hit 260 x 5 you're probably good for at least 10lb on your PR.

Thank you :).

From here on out its 265 and greater on the bar. That was my plateau from 5 months ago when I was injury free...I could never get past 3 reps with it. I got 4 with it a couple of weeks ago but now I want 6 :).

brihead301
07-22-2010, 08:06 AM
Ah....drinking a lot, then going to lift the next day....a feeling I'm all too familiar with!

Props on gettin 'er done though!!!

That's some nice bench numbers too man. For the life of me, I can't seem to get my bench much above 230 for reps. That, and OH pressing are just so damn hard to improve on for me.

mchicia1
07-23-2010, 07:39 AM
Thursday 07/23/10

Pullups
BWx5x3

Proved to be a great warmup for bench.

Bench - HCT12
135x6
185x6
205x6
240x6 - felt like 205
265x4 - a lot lighter than my last 265 attempt
270+2+2+2

Much better today...even though I only got 4 reps again the weight flew up each of those reps. I think I got a mental block on the 5th rep because my ass came off the bench so I asked my wife to grab the bar.

Pullups

BWx6
10x6
35x6
50x6
70x2+2+2

Removed a set, seemed to help

Skulls
120x10
130x8
140x6

No back pain yesterday and only minor stiffness this morning. I am going to start light squats next week. I think I will stick with this two day a week routine until my legs are caught back up. I really like the extra recovery time, I am always fresh in there.

mchicia1
07-23-2010, 07:51 AM
Ah....drinking a lot, then going to lift the next day....a feeling I'm all too familiar with!

Props on gettin 'er done though!!!

That's some nice bench numbers too man. For the life of me, I can't seem to get my bench much above 230 for reps. That, and OH pressing are just so damn hard to improve on for me.

Bench/OHP are the two hardest exercises to increase weight IMO. They are really form dependent.

StLRPh
07-23-2010, 08:03 AM
strong benching, looks like you're still on track for a solid PR there

mchicia1
07-23-2010, 09:19 AM
strong benching, looks like you're still on track for a solid PR there

Thank you.

I am not exactly following hct-12 to the T but then again its a hypertrophy program and I am interested in pure strength right now. Ill probably switch back to a pure strength program soon. Ill just keep adding weight to the bar until I can't do at least 3 reps with it.

Coke
07-23-2010, 09:56 AM
Good job man, continuing to make solid progress.

mchicia1
07-27-2010, 06:15 PM
07/27/10

Pullups - Warmup
BWx5x2

Bench
135x6
185x6
205x6
225x6
245x4

265x2
275x2
285x2 (big pr)

I switched it up today. I worked two 12 hour days over the weekend at my new part time job working on performance cars, so I was still beat today since I had to also work at my real job. Generally this affects my repping ability and not my raw strength so I knew I woulnd't get 265x6 like I had hoped so I decided to do some heavy doubles and I ended up hitting a big PR.

Pullups
BW x 6
25 x 6
35 x 6
45 x 6
65x2
75x2
80x1, failed on the 2nd rep

Skullcrushers
125x10
135x8
145x4, fatigue fail :)

Lunges!!
50 db's x 6 each leg x 3 sets

Felt damn good to work out legs again. No way I am jumping back into squatting/deadlifting so I will stick with lunges until I can get back to par on those.

StLRPh
07-27-2010, 07:21 PM
Great PR on bench. Be interested to see what you could do with a little less heavy work beforehand.

mchicia1
07-27-2010, 08:04 PM
Great PR on bench. Be interested to see what you could do with a little less heavy work beforehand.

Thank you. On Saturday I may do just that and see what I can put up then maybe drop down and do volume afterwards.

mchicia1
07-28-2010, 08:03 AM
Anyone have any recommendations of what I should do on the middle day of the week? I want to continue this two-a-week benching and I don't think I can go heavy on the middle day. I was thinking of doing things in the 10 rep range? Or would this wear me out too much for the next bench day?

brihead301
07-30-2010, 07:13 AM
Nice bench PR!!! Congrats man!!

Maybe try something like texas method programming if you're looking to bench 3 days a week.

Monday - volume, 5x5
wednesday - recovery 3 x 5 @ 80%
Friday - intensity, shoot for new PR from 1 - 5 reps.

Coke
07-31-2010, 11:24 AM
Nice bench PR!!! Congrats man!!

No joke, whole workout is huge.

mchicia1
08-02-2010, 07:28 PM
Nice bench PR!!! Congrats man!!

Maybe try something like texas method programming if you're looking to bench 3 days a week.

Monday - volume, 5x5
wednesday - recovery 3 x 5 @ 80%
Friday - intensity, shoot for new PR from 1 - 5 reps.

Thanks man. 40 pounds in 2 months not too shabby.

I tried texas method before...all it did was destroy my shoulders lol. 5x5 with heavy weight really takes its toll. I haven't figured out what to do yet...I may go back to madcow 5x5. Right now I am just doing whatever until I can squat/dl again then I will pick a real routine.

mchicia1
08-02-2010, 07:29 PM
No joke, whole workout is huge.

Thank you. Three plates is right around the corner I think.

mchicia1
08-02-2010, 07:36 PM
08/02/10

Pullups - Warmup
BWx5x2

Lunges - Warmup
30'sx12x2

Bench
135x6
185x6
225x6
245x3
255x2
265x2
275x2
285x2

Repeated last weeks PR. This was a great sign because I have been working 17 hour days all week and I haven't been in the gym since last Tuesday. It means I still maintained my strength on basically no sleep and not much food. Was happy about that. I am going to possibly go on madcow starting next week since I believe I am over my back issue and I can start light squatting/deadlifting.



Pullups
BW x 6
25 x 6
45x5
55x5

No real routine, just kinda random lol.

Skullcrushers
105x10x3, took it easy

Lunges
50's x 12
60's x 12
70's x 12

Its amazing how good my moods get when I can bend down to tie my shoes lol.

StLRPh
08-03-2010, 06:41 AM
glad to hear the back is improving

Coke
08-03-2010, 08:48 AM
Looking great from beginning to end man.

mchicia1
08-04-2010, 07:30 PM
Wednesday 8/4/10

Warmup
pullups x 5 x 2
Lunges with 25's x 12 x 2

Military
95x10x3

Bicep Curls
40'sx10x3

Lunges
55's x 12
65'x x 12
75's x 12

Lol its funny how weak and small my legs have gotten. My wife says I look like a flamingo while doing lunges...hilarious. I have always had skinny legs but at least when I was squatting almost 400 before, my thighs and ass were huge. Now everything is skinny lol. But my back is feeling great so who cares. I am going to start light next week. Back on the 3 day program just not sure which one it will be....

I think I will just play it by ear until I can squat 315 again then go back to 5/3/1 because that put some serious size on my legs and thats all I care about getting back right now.

Coke
08-06-2010, 02:31 AM
Good deal throughout, especially on the lunges, need to get some thigh size back, lol.

brihead301
08-06-2010, 08:47 AM
Ouch, if my wife said I looked like a flamingo, I'd seriously get my a** right over to that squat rack, and I wouldn't leave EVER.

I think she's just talkin s*** though. You've got some nice numbers in here!!! Keep that s*** up!

StLRPh
08-06-2010, 08:56 AM
You're doing good with the back. Slow and steady

mchicia1
08-09-2010, 08:03 AM
Ouch, if my wife said I looked like a flamingo, I'd seriously get my a** right over to that squat rack, and I wouldn't leave EVER.

I think she's just talkin s*** though. You've got some nice numbers in here!!! Keep that s*** up!

No, I really have thin legs now and she is squatting and deadlifting 145 and she is 5'3, 120 haha.

I have not squatted in over 4 months now and in that time I hardly did any legs due to my back, so they shrunk BIG TIME. I just started lunging again heavy 3 weeks ago and have been making nice progress back. Lunges are really good for dynamically stretching the hips and hammies too. They will be a normal part of my routine now. When I was on 5/3/1, my legs were probably double the size they are now. That boring but big template is great for size.

mchicia1
08-09-2010, 08:06 AM
So it seems I can't catch a break with the injuries...my back is feeling great. Today I was going to start 5/3/1 for upper body and actually start squatting light too. Then suddenly yesterday morning, after not even working out for 3 days, I could not bend my elbow past 90 degrees. Today it has not gotten any better and theres no way I can do upper body now until it heals. God ****ing dammit. Its the same arm I hurt pitching 3 months ago, so I am pretty sure its the same injury just rearing its ugly head again.

StLRPh
08-09-2010, 08:25 AM
That sucks, seems like you're having a run of bad luck

mchicia1
08-09-2010, 08:57 AM
Yeah, kinda sucks but theres nothing I can do about it except train around them I guess. I am going to hit my legs hard in the meantime. I am sure ill be fine in a week or so then I can go back to upper body. I just feel like I haven't had a consistent training schedule in quite some time which is frustrating.

mchicia1
08-09-2010, 07:08 PM
Monday 8/9/10

Bench 5/3/1 290 input
135x5
185x5
215x5
245x5

145x10x5, 90 sec rests

Took enough ibuprofin to get through the workout with little issue, although it felt like I was definitely left arm biased on the bench. I decided not to go for any rep records today.

Squats
135x5x3

Hahhaa,my legs got sore on the 3rd set.

T-bar rows
275x8x3

Lunges
65's x 8
75's x 8
85's x 8

Woot, back up to 85's. The legs are coming back.

mchicia1
08-11-2010, 11:46 AM
Wednesday 8/11/10

Warmup
Pullups x 5 x 2
25's Lunges x 12 x 2

Pullups - 5/3/1 - 325 input
Body weight today was 230

Kind of hard to follow a traditional 65,75,85 % ramp as the first set technically calls for 211 pounds, 20 under my body weight lol. So I am just being smart about it and making sure I am just warmed up before the top set.

245x5
260x5
275x6

Boring but big pullups
230 x 10 x 5

What a pump lol.

Attempted to do some skullcrushers but my elbow was still hurting. It has gotten better though, I do not think it will be a big deal. Most importantly, I am going on three weeks straight with zero back pain. Not even in the mornings coming out of bed. I am very happy about that.

I am not happy with my body mass to strength ratio though. There are so many bigger guys in there doing way less weight than me on everything. I know I need to gain a solid 10 pounds but I just hate eating. I might just have to drop a bunch of money on shakes or something. When I overeat to gain weight, I just get really sick.

StLRPh
08-11-2010, 12:22 PM
I am not happy with my body mass to strength ratio though. There are so many bigger guys in there doing way less weight than me on everything. I know I need to gain a solid 10 pounds but I just hate eating. I might just have to drop a bunch of money on shakes or something. When I overeat to gain weight, I just get really sick.

So you want to weigh more and lift less? :clown:

mchicia1
08-11-2010, 01:21 PM
So you want to weigh more and lift less? :clown:

Hahaha no, I want to continue making strength progress. But if anyone looked at me, they wouldn't think I could bench 300+ or deadlift almost 500.

Coke
08-11-2010, 06:09 PM
The smaller but more frequent meals will help a great deal, especially if you follow up with smaller protein/gainer shakes...you have it a little harder than others obviously with the above average height.

Wish you the best working around that and the injury plight bro.

mchicia1
08-17-2010, 07:35 AM
Monday 8/17/10

Warmup
Lunges - 35's x 12 x 2
Pullups - BW x 5 x 2

Bench - 3 rep week - 290 input
Warmups
135x7
135x7
185x5
185x5

Work sets
200x3
230x3
260x4

Not a pr or anything but every rep was 100% perfect....my lower body/back did not move. I was happy with that. Probably could have cranked out 5 but I left some in the tank.

Bench - BBB
160x10x5

T-Bar Rows
285x8x3
Why are these hard for me? I feel like I can't breathe while doing them. I may choose a different exercise next week.

Lunges
65'sx12

Squats
115x5
135x5
185x5

Never thought I would be so happy to do 185 lol.

Leg Press and calf raise
4 plates each x 10 x 3

brihead301
08-17-2010, 07:52 AM
Man, I hear ya about the injuries....they really do f*** up the momentum. Way to suck it up and continue doing what you can though. You're still tearin it up in the gym, so you're probably okay!

mchicia1
08-17-2010, 08:05 AM
Man, I hear ya about the injuries....they really do f*** up the momentum. Way to suck it up and continue doing what you can though. You're still tearin it up in the gym, so you're probably okay!

Thanks man...if anything I think it motivated me more. I was doing leg press and my shorts came down a bit and I saw just how skinny my legs got. Then I saw my wife doing squats and even in her little body, her legs looked like water melons.

The 4 month rest was worth it though...its nice being able to bend down and pick things up. Can't wait to throw 3 plates back on. Hopefully just in a couple of months I will be there.

mchicia1
08-18-2010, 06:43 PM
Wednesday 8/18/10

Warmup
Pullups x 5 x 2
20's Lunges x 12 x 2

Pullups - 3 rep week - 325 input
Body weight today was only 225...yes since I started actually doing legs, I lost 5 ****ing pounds already. Unreal man, unreal. No change in diet.

260x3
280x3
295x3

Boring but big pullups
225 x 10 x 5

Love these.

Lunges
65's x 12 x 2

Couldn't do skullcrushers still because of the elbow. Luckily its not bothering me on bench and pullups or I'd be pissed. Will have to see if I can do military on Friday.

mchicia1
08-20-2010, 05:07 PM
Friday 08/20/10

Well, I got my weight back...I must have just **** a lot wednesday or something because I was 230 again on the same scale and 226 with just underwear on my home scale. Wednesday I was 225/220, which was odd...I havent been that light in a year. Oh well, ill chalk it up to possibly not drinking enough fluids or taking too many ****s :).

Anyway, today was an interesting workout...I did movements which I have not done in a long time.

Military Press
95x5
115x5
135x5
95x10x3

Not too bad for the first time in 2 months....mild elbow discomfort on these but not too bad. My shoulders are aching already though...I hope I can recover in time for Monday's bench day...if not I will just switch to Tuesday.

Deadlifts
135x5
135x5
185x5
225x5

The weight flew up...but I checked my ego at the door and stopped there. Took a lot of willpower to not put 315 on!

RDLs
95x10x3

These are going to be a key in my rehab I think...great for stretching my hamstrings out and strengthing my lower back.

Decline abs
Empty ez bar behind neck x 10
Empty ez bar behind neck x 8

Yes, I couldn't even complete 2 sets of 10, thats how weak my abs have gotten. Got some work to do for sure.

StLRPh
08-20-2010, 07:39 PM
Have you ever used elbow sleeves? I can do a lot of lifts with them that hurt my elbows without them. I use the red & black APT single ply and my elbows rarely ache anymore.

mchicia1
08-23-2010, 07:37 AM
Have you ever used elbow sleeves? I can do a lot of lifts with them that hurt my elbows without them. I use the red & black APT single ply and my elbows rarely ache anymore.

Good idea...I will pick some up.

mchicia1
08-23-2010, 09:10 PM
Monday 08/23/10

Bench - 5/3/1 - 300 input
Warmups
135x5
135x10
185x5

Working sets
225x5
255x3
275x1
285x1

Top set was 285...I didn't feel good enough today to jump 30 pounds, so I threw a 275 single in. I am still adjusting to only benching once a week, so the weight always feels heavy to me. Could only do 1 rep of 285 because of this nagging elbow injury I developed.

Boring but big bench
185x10x5

I am doing 50,55,60% for weeks 1-3 respectively.

Squats
135x5
185x5
225x5

Coming back on these.

Leg Press
4 plates x 10 x 5

Big improvement from last week...it felt like i was lifting with no weight, while last week felt heavy.

Abs
Decline situps
2x10 with empty ez bar

I am tired of my current weight. I finally hit the breaking point I needed...kind of like when i was 185 pounds and I couldn't stand it anymore so I stuffed my face til I hit 225. I just ate a 2500 calorie dinner and it took me an hour lol. I am hoping to be able to keep it up for a month to get the 10 pounds I want.

mchicia1
08-27-2010, 10:07 AM
Wednesday 08-25-10

Pullups
No 5/3/1 today, it just doesn't work for pullups since you cannot spread the weight out correctly. So I decided to just react to how my body felt and go from there.

BW x 5 - felt really heavy
BW x 5 - didn't feel much better
+25 x 5 - Felt ok, so I decided to do a 3x5 with 35's
+35 x 5 x 3 - Every set felt easier and easier
+45 x 5 - nice and easy
+55 x 3 - almost got 4

At this point, my back was pumping but it felt extremely strong still. My back appears to love tons of volume, so I decided to crank out some bodyweight sets.

BW x 10 x 5

Every rep flew up like I weighed 50 pounds...I am pretty sure I could have done 5 more sets, but I stopped there.
Total reps: 78

Lunges
55'sx12x3

StLRPh
08-27-2010, 10:57 AM
Should have done the century :) Excellent pull up strength