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JRider23
02-28-2010, 09:45 AM
hey guys....

Quick background- been lifting since last may, when i kind of did what i thought was rippetoes lol- only 1 working set per exercise and 2 warmups becuase i thought that was considered "3x5".. Did that until July and then started soccer. My form on most of the lifts was off, and i restarted in mid November, basically with the same lifts i had when i started besides a heavier deadlift.

Stats- 5'9, 160, 18 years old

Currently, my routine is;

Sunday
power clean- 5x3-- thinking of switching to hang clean
back squat- 2x5,1x12,1x15-20
incline db press- 3x8-12
pullups- 3-4 sets
Grip training
abs

Tuesday
Back squat- 3x2
military press5x5
db row- 3x5-7
Calves
triceps
abs

Thursday
deadlift- (varies each workout)
bench press- 3x3, 1 backoff set
front squat- 3x5,4,3
High pulley/chest supported row- 4x8-12
cable pullthrough- 3x8-12
biceps
abs


I'll start with yesterdays workout.. My callous ripped off during my first working set of deadlifts.

Deadlift
135x5
155x3
185x4 (left under/right over here and rest of sets)
225x2
245x2
265x5- PR- (last rep took like 8 seconds lol. but good form nonethenless)
265x3- PR- 2nd set

Front Squat
45x5
65x5
95x3
115x3
135x5- tied PR
140x4- PR
145x3- PR

Bench
45x8
65x5
95x5
115x3
145x3- PR 3x3 (easy)
145x3
145x3

Chest Supported Row- 2nd time
25x10- PR 4x10
25x10
25x10
25x10

Pullthroughs- first time
20 x 6?
25x10
30x10
42.5x9

BB Curl
45x10
45x10
45x7

Complex- (just bar)- back squat, hang clean, military press- 6 reps each

JRider23
03-01-2010, 04:19 PM
Not too bad today.. first time doing hang cleans from power cleans.

Hang Clean
45x8
65x3
75x3
95x3
115x1 (solid form, just too hard to get 5x3 with)
105x3- PR 5x3
105x3
105x3
105x3
105x3

Squat
45x5
95x5
135x3
155x3
175x1
185x5- PR 2x5
185x5
140x12- PR x12
100x20- PR x 20

Pullups
5- PR- 3x5
5
5

Dips- 7 (wide grip leaning over)

Incline DB
30s x 8
45s x 8- PR 2x8
45s x 8
45s x 6 (right arm couldn't lockout 7)

Grip Training- wanted to do farmers walks but nowhere to do them @ my gy m
145 lbs x around 43 seconds- PR
145 lbs x around 36 seconds

Complex (just bar)- back squat, hang clean, military press, barbell row x 6

Abs- i have to take fitness in school so i am going to do abs tomorrow


Comments: Hang Cleans were much harder than power cleans last time even with a considerable amount of less weight. I was trying to get my form down. Squats are all mental for me. The first set of 185 wasn't bad, but the second was harder. 140x12 was easier than i thought it would be, and with the 100 lbs i was gone after 10 reps, but i breathed through it and got it. Going to stick to my pullup progression plan and see where it takes me by adding 5 pounds per workout, so next time i'll do 5 lbs in between my legs and eventually use a DB as i don't have a weight belt. Dips felt better, but not 100% when leaning over (felt better before when i kept my body upright). Incline DB wasn't too hard the first 2 sets, but my right arm gave out on the 3rd set. Static holds were hard, but very doable, and the complex was easier than usual when i do them.

JRider23
03-03-2010, 03:01 PM
Today was good for most parts, but OHP my shoulder hurt a bit after the 5th rep of 75 and it still felt light though. It feels 100% better now, but better safe than sorry. wanted the 95x5, but i guess i'll try for it next time if it feels good.

Squat
45x3
95x3
115x3
135x3
155x3
175x2
185x1
195x1
205x2- PR in weight and reps
205x2
205x2

Overhead Press
45x5
65x5
75x5 (pain started @ 5th rep)
80x5
85x3

DB Row
30 x 7
45x7- PR 3x7
45x7
45x7

Standing Calves- Nelson's rest-pause routine with 70 pounds up to 75 reps.

Triceps- superset CGBP with EZ Bar skulls and last set 15 lb DB skulls
85x10.......... EZ Bar + 25x10
85x10.......... EZ Bar + 25x10
85x10.......... 15 lb DBs x 10


Comments: I got an "awesome ATG squat man" from one of the older guys. He said if i pushed up off my heels a bit more on the way up that it would help. I thought i was, but maybe i could have focused on it more. 205 felt light on my back too and the 200 felt heavy last time, so that was surprisingly nice. OHP i wanted to play it safe, and my shoulder feels a lot better now. Next time i workout i am going to do more upper body dynamic stretching to compliment the lower body dynamic stretching i do now (which has worked wonders recently!). DB Rows for my left arm were still pretty easy, right arm were somewhat hard at the end but not too bad. Calves didn't hurt as much as last week, but i still felt them pretty dam good. Going to go back up to 90 lbs next week. Triceps i felt a nice burn, but since i haven't done CGBP in a while i guess i didn't do enough weight as it wasn't hard. Focused a lot on mind-muscle during every rep.

StLRPh
03-03-2010, 04:00 PM
Great job on all the PRs keep em coming :)

JRider23
03-03-2010, 09:34 PM
thanks man :)

Coke
03-03-2010, 10:36 PM
Good luck with your goals, off to a fine start in here bro.

JRider23
03-05-2010, 04:45 PM
thx cocoa.. appreciate it!

Deadlift
135x6
155x3
185x3
225x3 (left under/right over from here and rest of sets)
245x2
265x5- tied PR first set
265x5- PR 2nd set
255x5- PR 3rd set

Front Squat (less warmups cuz working in)
95x3
115x3
140x5- PR
145x4- PR
150x3- PR

Bench
45x8
95x5
115x3
135x1
150x3- PR 3x3 and weight used
150x3
150x3

Chest Supported Row
30 lbs x10- PR 3x10
30 lbs x 10
30 lbs x 10

Cable Pullthroughs (first time i had the urge to work biceps so i did that instead cuz i had to leave after)

Biceps
DB Curls 20 lbs x 12
Incline DB Curls with 15 lbs- 2-3 sets.... had to leave after or would have kept track


Comments: First 265 set of deads wasn't even that hard!! 2nd set was pretty hard for my grip, but i managed, and the 3rd set wasn't bad either. Front Squats i felt like i could have used some more warmup after my 140 as that was very challenging and i sacrificed form on the last rep with 140 and 145, but 150 was pretty dam good. Chest Supported row i would have done another set- not that hard but gradually increasing and focusing on mind muscle. I wanted to do pullthroughs, but i've never wanted to work bi's more than i did today (since my right one is my weakest link) so i did them.

Side note- dynamic stretching always gets me some looks (4 count squats, one of the yoga things, and especially bridges), and even though they're sometimes from hot girls screw it because they've helped me a ton!!!!!!

JRider23
03-07-2010, 11:19 AM
today was decent..

Hang Clean/Power Clean (sticking to power cleans here on out)
Hang Cleans- 45x3, 65x3, 95x3, 110x3
Power Clean
135x3- PR 4x3
135x3
135x3
135x3

Squat
45x5
95x3
115x3
135x3
155x3
175x1
190x5- PR 2x5
190x5
145x12- PR x 12
105x21- PR x 20 (just wanted 1 more)

Pullups- BW + 5 pounds
5- PR 3x5
5
5

Incline DB
30s x 8
45s x 8- PR 3x8
45s x 8
45s x 8

Grip Work
Static hold @ 155- 33 seconds- PR
Farmers walks- 1 arm with 70 pounds- 2 back and forth trips in the tredmill room per arm- PR

Swimming- 5 laps.


Comments: i was so ****ing tired this morning.... only ate yogurt and a banana with a lot of water and vitamins. I dropped a 45 i was taking off to put onto the bar during cleans, so that was kind of my wakeup call. Form was good according to the guy watching me. I also looked like **** today during squats when i was looking @ myself in the mirror, but i ****ing pushed hard and there was one guy behind me yelling up at the end of each hard rep with 190, 145, and 105 so that kind of helped. Pullups i only used a 5 pound weight between my legs and it fell after the 5th rep onto my ankle lol.. going to use a DB between my feet from now on. Incline DB was solid, and so were static holds. farmers walks were sweet. Gym was so empty after everything me and my friend decided to do them.

Drew92
03-08-2010, 05:16 AM
Nice squatting a 20 rep set after going heavy is intense.

Coke
03-08-2010, 03:07 PM
You obviously have a great work ethic man!!

JRider23
03-09-2010, 08:10 PM
thanks famous and cocoa! The 20 rep squat is always a killer. I can definitely do more weight, just progressing steadily and hopefully will be able to do it with 135 in the next 2 months. I haven't lifted every other day, well ever but have recently because of the snow. I'll definitely get a well needed 2 day rest after next workout. Here's today's workout;


Squat
45x3
95x3
135x2
155x2
175x1
185x1
195x1
215x2- PR 3x2 and weight
215x2
215x2

Overhead Press
45x5
65x5
75x5
85x5
95x5- PR
70x10- PR

DB Row
40x7
50x7- PR 3x7
50x7
50x7

Nelson's calf routine- 95 pounds rest pause 75 reps- PR

Triceps- Superset DB Skull crushers with DB CGBP... all done for 10 reps
15 lbs
15 lbs
20 lbs

Been doing abs during gym at school since i have to take it on days when i am not lifting; been doing v-ups, situps, russian twists, renegade rows, plank variations, hanging leg raises and some other stuff.

JRider23
03-11-2010, 03:44 PM
My finger's bleeding like ****- callous.

Deads
135x5
155x3
185x2
225x2
245x1
255x2
265x4- (some douche walked in front of me on the 4th rep so i had to hold the bar so i didn't hit him. ****in ass)
275x2- PR
275x1 (wanted the other rep- grip giving out)
255x4 (bad) Callous came off and ripped, was bleeding like hell so i had to get a few bandaids.

Front Squat
45x3
95x3
115x3
135x2
145x5- PR
150x4- PR
155x3- PR

Bench
45x8
65x5
95x5
115x3
135x3
155x3- PR
155x2 (minimal and not needed spot on 2nd, and 3rd was mostly spot)
155x2 (minimal spot on 2nd, slightly bigger on 3rd).

Chest Supported Row
35x8- PR 3x8
35x8
35x8

Cable Pullthroughs (2nd time all easy)
35x8- PR 3x8
35x8
35x8

Biceps--- Superset 15 lb DBs hammer curls and incline curls
8....... 8
8......... 8
8........ 8


Comments: My callous was partially ripped after the set with 255, and it was 3/4 off, so i pulled it off and didn't realize it was so bad since the last one that ripped didn't bleed- it took 3 band aids to not let the blood seep through. My grip felt like **** today. I want to get chalk, but i also don't want to have bloody callouses since i know chalk doesn't protect them. Front Squats were very good, bench wasn't great. It was harder to grip the bar since my hand hurt so much, but that's no excuse- weight just a bit heavier and the bar MIGHT have been 50 although 2 guys said it was 45. Only 3 sets of chest rows because i had minimal time, pullthroughs i am going to do a lot more next week. I like these, and biceps i'll use 20 pounds next week.

JRider23
03-14-2010, 12:02 PM
cleans were a cluster****, everything else decent

Power Clean
45x3
65x3
95x3
115x2
135x3
135x3
135x2 (FAIL ON 3RD)- i wasn't concentrating and someone tapped me on the shoulder mid clean- wtf? It hit my leg and left a pretty sizable bruise. Some nice old man got me an ice pack and told me politely to get a spotter next time hahaha

Squat
45x5
95x3
135x3
155x3
185x1
195x5- PR 2x5
195x5
150x12- PR x 12
110x20- PR x 20

Neutral Grip Chins
BW + 10 lbs x 5- PR 3x5
BW + 10 lbs x 5
BW + 10 lbs x 5

Incline DB
40s x 5
50s x 8- PR 2x8
50s x 8
50s x 6

Grip Work- no time and i think my bloody callous could use some rest.

Abs- no time so i did at home just 1 set of this;
20 renegade rows, 20 russian twists, 20 situps (all with 10 lbs)


Comments: Cleans were freaking bad today. Next time i am going to ****ing kill 5x3 with 135. I think my form is getting better too, so that mess up on the 3rd set was hopefully a fluke. I was barely concentrating and when someone tapped me on the shoulder, that really just kinda did it. I don't even know who the hell it was. Squats were hard- less rest for my 150 and 110 set because i was working in, so that made it that much harder. I wanted to die after 10 reps with 110. Chins were very solid- using a DB instead of a weight belt but i might start with the weight belt once it gets much heavier. Incline was also solid, and i don't mind missing a week of grip work to let my callous heal more.

JRider23
03-16-2010, 04:31 PM
not too bad... good thing i came late today- they were repairing the rack and if i went earlier i wouldn't have been able to squat!!! only had to wait about 5 min though.

Squat
45x5
95x5
135x3
155x3
185x1
205x1
220x2- PR 3 sets x 2 reps and weight used
220x2
220x2

Overhead Press
45x5
70x5
80x5
90x5
100x5- PR
75x9- PR

DB Row
45s x 7
55s x 7- PR 3x7
55s x 7
55s x 7

Seated Calf Raises- Nelson's routine- 35 pounds x 100 reps rest/pause- PR

Triceps- Superset CGBP with DB Skulls. Left one burned like hell, barely even felt my right lol
95 lbs x 10...... 15 lbs x 10
95 lbs x 10....... 15 lbs x 10
95 lbs x 8........ 15 lbs x 6


Comments: Squats weren't even that hard. When i got to the rack though and saw it blocked off, these 2 kids i always talk to asked wtf i was going to do without squatting since whenever i am there i basically just use the rack for squats- some guys (one former PIT ftball player) were talking about my squat and that it was pretty damn good for my size/weight and the football player's friend asked him how i squat so much (not even that much lol). Nice ego boost :). OHP was real solid, rows i barely cheated with my right arm which was great, 75 reps for calves was too easy so i did 100, and for tri's i think i am going to stick to more DB work.

Deads next workout baby :evillaugh::evillaugh::evillaugh:

SCmmaFAN
03-16-2010, 05:04 PM
You are a hard worker and got some darn good lifting numbers for your size. Are you bulking/trying to gain weight?

JRider23
03-16-2010, 05:54 PM
Thanks man! I know it's not optimal, but my diet hasn't been great lately. I get more protein in on workout days, but i don't really keep my diet in check enough on off days, which i think is my main problem.

At the moment, I lift because i like lifting. I play sports frequently (only soccer on a team, but lots of pickup games), and next year am contemplating trying out for soccer/basketball at my D3 college. Thing is i don't want to bulk up to the point where i am going to have to cut for the season. I don't want to get too big because of this and rely a lot on my speed. I am enjoying the size/strength gains although they aren't as fast as i could make them, but i am okay with that. Having said that, i should definitely monitor my diet more on off days because i want to get the most out of my workouts.

JRider23
03-18-2010, 09:17 PM
Solid **** today

Deadlift
135x5
185x3
225x2 (switch to over/under)
245x2
265x5- tied PR
275x3- PR
255x6- PR 3rd set

Front Squat
45x5
95x3
115x3
135x3
150x5- PR
155x4- PR
160x3- PR

Bench Press (spotter bad on 2nd and 3rd set with 155. not needed)
40x8
95x3
115x3
135x3
155x3- PR 3x3
155x3 (small spot on 3rd)
155x3 (small spot on 3rd)
135x7 (failed 8th pretty big spot)

Cable Pullthroughs
50x8- PR 3x8
50x8
50x8

Chest Supported Rows
45x8- PR 3x8
45x8
45x8
Biceps
Incline DB Curls
20 lb DBs x 8- PR
20 lb DBs x 7
20 lb DBs x 7

Hammer Curls
20 lb DBs x 8
20 lb DBs x 8


Comments: Killed deads easily. Callous was a bitch with double overhand on 185 lol, but not hard besides that. Form wasn't great on front squats- didn't go completely ATG and i wasn't comfortable holding the bar. I am thinking of switching from a clean grip to a crossover grip. Bench was somewhat hard. I am going to move up to 160 next workout and if i hit that i am going to keep going, but if i'm not even close i am going to deload. After pullthroughs, some weakass kid on the swim team started making fun of me lol- so after i got a drink i went up to him, tapped him on the shoulder and said "Dude, it really helps on the thrust. You should ask your mom how much better my performance has been lately". Dude was ****ing speechless lmao. Chest Supported rows were alright, and curls were fine as well.

Coke
03-19-2010, 02:34 AM
Good deal on the PRs...you are a bit of a beast dude, lol.

JRider23
03-19-2010, 05:01 PM
thanks dude haha. i don't see how i am a beast though :)

SCmmaFAN
03-19-2010, 08:40 PM
Thanks man! I know it's not optimal, but my diet hasn't been great lately. I get more protein in on workout days, but i don't really keep my diet in check enough on off days, which i think is my main problem.

At the moment, I lift because i like lifting. I play sports frequently (only soccer on a team, but lots of pickup games), and next year am contemplating trying out for soccer/basketball at my D3 college. Thing is i don't want to bulk up to the point where i am going to have to cut for the season. I don't want to get too big because of this and rely a lot on my speed. I am enjoying the size/strength gains although they aren't as fast as i could make them, but i am okay with that. Having said that, i should definitely monitor my diet more on off days because i want to get the most out of my workouts.
Yea, I figured you weren't probably interested in bulking being a soccer player. :)

JRider23
03-21-2010, 12:18 PM
Today's workout

Power Clean-
45x3
65x3
95x3
115x2
135x3- PR 5x3
135x3
135x3
135x3
135x3

Back Squat
45x5
95x3
135x3
155x2
185x2
200x5- PR 2x5
200x5
155x12- PRx12- got so low on 4 of the reps that i could have set the bar down on the rack
115x20- PRx20

Weighted Pullups- (first time with weight belt)
BW + 15 lbs x 5- PR 2x5
BW + 15 lbs x 5
BW + 15 lbs x 4

Incline DB
35x5
55s x 6- PR (was supposed to do 50 lbs)
50s x 8
50s x 7
50s x 6 (failed on 7th)

Grip Work
Static Holds- not precise, but about this time.
155 lbs x 30 seconds
155 lbs x 25 seconds


Comments: Cleans were decent, but this is the one lift i am afraid to move the weight up on. I am somewhat confident on my form, but the key word is somewhat. I am even contemplating taking these out of my routine for now since i am not training for sports. Squats were great; I think i have almost mastered breathing on the 20 reppers and they felt really dam good. Same with the 155x12. Pullups were hard today on the 2nd and 3rd sets. I am going to try to move up to 20 lbs next workout though and see how that goes. I was an idiot in incline DB today, so i'll do 50 lbs again next workout. Static holds were sub par.

Coke
03-21-2010, 09:11 PM
i don't see how i am a beast though

The way you handled the swim team guy, lol...great workout.

JRider23
03-23-2010, 07:34 PM
haha- the guys always there with the swim team and his girlfriend who's on it and he's so arrogant so i feel like i wasn't out of line :)

Not bad today!!!!

Squat (quads hella sore from sunday when i did them)
45x5
95x3
135x3
155x2
185x1
205x1
215x1
225x2- PR 3x2 and weight used
225x2
225x2

Overhead Press
45x5
70x5
80x5
90x5
105x5- PR
85x7

DB Row
45s x 5
60s x 5- PR and PR 3x5
60s x 5
60s x 5

Seated Calves- Nelson's routine with 45 lbs to 75 reps rest/pause- PR

Triceps
Closed Grip Bench Press
45x10
105x10- PR? and PR 3x10
105x10
105x10

Dips (as upright as possible)
10- possible PR- (been a long time)
6


Comments: My quads were sore from squatting heavy Sunday. I didn't think this would ever be an issue since it hasn't until this point, but i am going to lift so i squat Thurs and Sun and deadlift on Tues so i have more rest to squat. Having said that, 225 didn't feel too heavy until the last rep on 225, but my form was still good and i hit ATG with no real problem. Overhead @ 105x5 was very hard, but i got it through nicely. Rows i might have been able to do 3x7, but not without cheating a lot; i am just happy my right arm can do this now! Calves were pretty good, and so were triceps. It was nice doing dips again- hurt my shoulders a bit but not too much.

Coke
03-23-2010, 08:59 PM
You will be better off soon enough here to squat once per week just as you are doing with your deads. Making nice strides for now though, just may want to revise things when PRs slow down.

JRider23
03-24-2010, 04:37 AM
You will be better off soon enough here to squat once per week just as you are doing with your deads. Making nice strides for now though, just may want to revise things when PRs slow down.

that's a good point that i was actually also thinking about during squats yesterday. Once i stop progressing (might be pretty soon actually but i hope i have another few weeks or a month would be great!) i will probably back squat 1 time a week and possibly front squat once.

JRider23
03-25-2010, 03:40 PM
i'll start off with saying why i stopped deadlifts and that yesterday and today have been the worst dietary days i've ever had... I was home for a few minutes yesterday besides writing a 6 page paper, and all i had was pizza and popcorn at a nets game. Today, i didn't eat much and i am also feeling somewhat sick. In gym class about 2-3 weeks ago when i had to do fitness, i was walking and some kid was doing leg curls, and he scraped my knee, leaving a huge gash that bled a lot. Today, during the last set of deads i attempted, it came off on the 4th rep and it was the most blood i've ever seen lol. I personally didn't care much, but i got it cleaned up by one of the trainers and went back to training. I decided not to deadlift again since last time it was only my finger, but this time it was my knee and the band aids felt like they would come off any second so i taped em. Also, the whole gym saw when the blood started spurting out like a ****ing founatin, and if i went to deadlift again i guarantee someone would have yelled at me hahaha. Anyways,

Deads
135x5
185x3
205x1 (switched to mix grip here)
225x1
245x1
255x1
265x5- tied PR?
275x3- tied PR (boom in mid 4th rep and my grip was hurt anyway somewhat)

Bench (at this time some douche was squatting 450 going 2 inches down)
45x10
65x5
95x5
115x3
135x2
160x3- PR in weight and PR 2x3
160x3
160x1 (bit spot on 2nd rep. none needed on first two sets)

Front Squat
45x5
65x3
95x3
135x2
145x5- PR 3x5
145x6 (lost count and realized it was 6. so fatigued lol)- PR
145x5

Chest Supported Row
50x8- PR
50x8
50x8

Cable Pullthroughs
50x8- tied PR (fixed form)
50x8
50x8

Biceps
Incline DB Curl- 25s x 4 (yes i am a pussy)- PR
Hammer Curl- 25s x 8- PR


Comments: Was upset about deadlifts, but not upset enough to not finish. Bench was very solid, but after my 2nd set my friend said i should arch my back a lot more which i definitely agreed with him on. Front Squats were ****ing tiring. I swear it's the best core workout i ever get; also, my wrists were bent back a lot and hurt a bit, but that's nothing to really worry about. I think i might want to switch to a crossover grip next workout- tried with the bar but didn't know how today. Chest Supported Rows were good, and i ABSOLUTELY LOVE CABLE PULLTHROUGHS because every workout, i get someone else laughing at me. Today, it was 3 middle school girls :evillaugh: . I think this shows how i've transformed not only in the gym, but also as a person. I used to sometimes go home right away if i saw any of my stronger friends @ the gym and was self-conscious enough to not do free weights besides curls and DB Bench/Row. Now, I could give a **** what anyone else is doing, and hell, if they laugh at me let them laugh too. Also got some nice looks from deads today; that is before the bleeding. Curls were bad haha.

JRider23
03-28-2010, 11:16 AM
Today's workout:

Power Clean
45x3
65x3
95x3
115x2
135x2
140x3- PR x3 and 3x3
140x3
140x3

Squat
45x5
95x3
135x3
155x2
185x1
195x2
205x5- PR x5 and 2x5
205x5- (4th rep bad, all 9 others good)
135x21- PR x 21 by 20 lbs

Neutral Grip Chinups- (BW around 160)
BW x 2
BW + 20 lbs x 4- PR
BW + 20 lbs x 3
BW + 20 lbs x 2
BW x 8- PR

Incline DB
40s x 5
50s x 8
50s x 7
50s x 3

Abs (instead of grip work to play basketball)
Russian Twists w/ 10 lbs x 50 superset with 10 renegade rows w/ 20 lb DBs-
Russian Twists w/ 25 lbs x 25 superset with 10 renegade rows w/ 20 lb DBs

Basketball for about 35 mins 1on1 vs a friend. He's huge so i always have to man up against him in the post. 6'2 D1 baseball player next year and i am only 5'9 lol. split games 1-1 and i hurt my ankle a bit but it feels fine now.


Comments: Cleans were only ok- going to stop them though. I had a guy check my form and he said it was decent, but not great and that i should move down in weight. Squats were good- 135x21 took maybe about 2 minutes and 30 seconds and my friend tried to talk to me and i was like **** off lol. Chins were eh until the BW. That's my PR and it came after all the weighted ones. I think weighted chins have definitely helped me a lot, but my left bicep always hurts after i do them (not in a bad way, but enough to bother me during basketball). Inclines were terrible, and abs i am going to start working harder. Basketball was good too and i am probably going to tryout next year for the hell of it.


I am going to finish off my next 2 workouts how i normally do them, and then i am going to switch to the following routine after what i think will be a 1 week deload.

1 squat/lunge, 1 push/1pull + some accessory work. I am going to superset tris/bis with abs and i am not yet sure of the rep range i am going to use.

Sunday
Back Squat
Military Press- PUSH
Rows- PULL
Triceps
Standing Calves

Tuesday
Deadlift- PULL
Dips- PUSH
Lunges
Biceps

Thursday
Front Squat
Bench Press- PUSH
Weighted Pullups- PULL
Pullthroughs
Seated Calves

JRider23
03-31-2010, 03:20 PM
Today's workout:

Squat
45x5
95x5
135x3
155x2
185x2
205x1
215x1
230x2- PR in weight and 3x2
230x2
230x2

Overhead Press
45x5
70x5
80x5
85x5
95x5
110x1- PR (lol)
95x2
65x12- PR?

DB Row
45s x 5
60s x 7- PR x7 and 3x7
60s x 7
60s x 7

Seated Calves- Nelson's routine with 55 lbs- PR

Triceps
DB Skull Crushers
15s x 10
20s x 10

Abs
V-Ups
10 (had to go after)


Comments: Squats were pretty good. Challenging, but i made sure i kept good form. Overhead was harder than usual today for the 95x5. I think i progressed way too fast and it's time to deload on these. Rows were good today- i couldn't do 60s basically at all w/ my right arm about a month ago. Calves left me with a nice limp afterwards, and triceps were eh. I wanted to work abs a lot more, but couldn't.

JRider23
04-02-2010, 08:54 PM
Well today is my last workout before moving onto 5/3/1. Here it is:

Today's Workout: had to go late because no ride- limited time cuz early closing.

Deadlift
135x7
155x3
185x3
205x1 (all the above and this done with right over/left under)
225x1 (all this and below done with left under/right over
245x1
255x1
265x5- tied PR
275x2 (wanted 5)
275x2- PR 3rd working set
255x3

Front Squat
45x5
65x3
95x3
115x3
135x2
150x3- PR 3x3
150x3
150x3

Bench Press
45x8
65x5
95x5
115x3
135x2
145x1
165x2 (medium spot on 3rd)- PR
165x3 (terrible spotter helped me whole time. i said i didn't need it going down on 1st rep but he had his ipod in)

Pullthroughs
57.5 x 8- PR 3x8
57.5 x 8-
57.5 x 8

Biceps
Hammer Curls
20s x 10
20s x 8

Gym Closed


Comments: was upset about deadlifts. Today i put my ipod in for all my sets and as a result i found i was more focused. Also none of my friends there so i think the mindset i was in alone was much better than previous weeks. 265 took a lot out of me for the 275. I didn't want to leave only getting 275x2 for one set so i did another one. 255 my grip basically gave out. Front Squats were solid- kept what i think is very very good form. I was so tired by the time i hit bench press- i think doing bench when i am fresh in 5/3/1 will help a lot. After my 2nd set, i was notified i only had 6 minutes until closing so i did 2 sets of pullthroughs and 2 sets of curls and then they closed.

JRider23
04-06-2010, 05:47 PM
Today was Military Press day last set 5+ reps

Military Press
65x5
75x5
85x9- PR

Chinups/Pullups (cluster****ed at first because i hate wide grip. feel weird on my shoulders)-
wide grip Pullups- 5
wide grip chins- 3 (hands slipped)
Chinups- 5
Chinups- 5
Chinups- 5

Dips- all BW (first time in a while)
5- PR 3x5
5
5

DB Skull Crushers
12 lb DBs x 15- PR 3x15
12 lb DBs x 15
12 lb DBs x 15

Abs (lot of extra time today and was with my dad so had to wait)
Did renegade rows, russian twists, planks, side planks, leg raises, v-ups... mostly renegade rows though. I ****ing love those- going to keep track more next time

Also shot around for a while afterwards. My shot is coming back slowly, but steadily

Weight: 160 PWO-

JRider23
04-08-2010, 03:07 PM
5/3/1 Deadlift Day- 5+ Reps

Deadlift
135x6
185x5
215x5
240x10- PR (had about 3-5 reps left in me i think but this was pretty hard)

Front Squat
45x5
95x8- PR 3x8
95x8
95x8

Pullthroughs
42.5 x 12- PR 3x12
42.5 x 12
42.5 x 12

Hammer Curls
25s x 10- PR 3x10
25s x 10
25s x 10

Abs
Renegade Rows
15s x 20
15s x 20 (had to pickup my dad)

SCmmaFAN
04-09-2010, 08:29 AM
Nice deadlifting!

JRider23
04-09-2010, 03:13 PM
Nice deadlifting!

Thanks man!!



Bench day 5+ reps

Bench Press
45x8
105x5
120x5
135x9- PR

DB Row
30 lb DBs x 15- PR 3x15
30 lb DBs x 15
30 lb DBs x 15

Flat DB Bench
30 lb DBs x 15- PR 3x15
30 lb DBs x 15
30 lb DBs x 15

Calves (didn't do nelsons, but same concept with 10-15 second pauses)
45 lbs x 10 reps x 5 sets (10-15 second pauses between sets)
45 lbs x 10 reps x 5 sets (very slow on the negative and 100 times harder)

Cluster****
CGBP
85 lbs x 12 reps (chest shaking whole time. i was questioning these and am not going to do them)
Tri Pushdowns
35 lbs x 12 reps
50 lbs x 8 reps- possible PR
1 arm pushdowns- 20 lbs x 5 per arm

JRider23
04-11-2010, 12:58 PM
Squat 5+ reps

Squat
45x5
135x3
145x5
165x5
185x12- PR
SLDL
115x8- PR 4x8
115x8
115x8
115x8

DB Lunges
20 lb DBs x 20- PR 3x20
20 lb DBs x 20
20 lb DBs x 20

Abs
decline situps w/ barbell- bar x 7 and 85 lbs x 5 (was weird)
Russian Twists- 50 with 10 lb med ball... leg raises x 10...renegade rows 15 lbs x 20... leg raises x 10

Drew92
04-11-2010, 07:26 PM
Nice work lately.

JRider23
04-12-2010, 05:58 PM
thanks dude. I really like the 5/3/1 template. I am definitely going to make some short term goals at the end of may/beginning of june after my first 2 cycles of 5/3/1. Before college, I definitely want to bench 200+, deadlift 315+, and squat 275+... All of those would probably be underachieving based on what i can do now, but if it's there or higher i'll be ecstatic!!!! Will see in 2 months though.

Thanks to everyone for all the kind words of encouragement.

JRider23
04-13-2010, 04:22 PM
Military Press day 3+ Reps

Military Press
45x5
70x3
80x3
90x7- PR

Chinups
10- PR x BW
4 (shoulda hit 5)
5
5
--- 24 reps in 4 sets- PR


Dips
10- tied PR?
5
5
5
--- 25 reps in 4 sets- PR


Standing Calves- / indicates 10-20 second rest. slow on the negatives
90 lbs x 12/12/10/10
90 lbs x 12/10/8/8

DB Skull Crushers
12 lb DBs x 15
12 lb DBs x 15
12 lb DBs x 10
12 lb DBs x 10
12 lb DBs x 10- PR reps in a workout- 60

Drew92
04-14-2010, 02:45 PM
thanks dude. I really like the 5/3/1 template. I am definitely going to make some short term goals at the end of may/beginning of june after my first 2 cycles of 5/3/1. Before college, I definitely want to bench 200+, deadlift 315+, and squat 275+... All of those would probably be underachieving based on what i can do now, but if it's there or higher i'll be ecstatic!!!! Will see in 2 months though.

Thanks to everyone for all the kind words of encouragement.

Good luck man. A 275lbs squat is something I wouldn't mine either. I see your doing skulls with dumbbells... have your ever tried them with an EZ curl bar? are you a senior?

JRider23
04-14-2010, 06:15 PM
Good luck man. A 275lbs squat is something I wouldn't mine either. I see your doing skulls with dumbbells... have your ever tried them with an EZ curl bar? are you a senior?

Thanks. Yeah, I am a senior this year and can't freaking wait to hit the gym at my college (with way more than 1 rack). I tried them with EZ bars and used to do them that way, but since my arms are pretty uneven i switched to dumbbells.

Are you a senior? What are you squatting right now?

Drew92
04-14-2010, 07:04 PM
Thanks. Yeah, I am a senior this year and can't freaking wait to hit the gym at my college (with way more than 1 rack). I tried them with EZ bars and used to do them that way, but since my arms are pretty uneven i switched to dumbbells.

Are you a senior? What are you squatting right now?

Yeah I have like 30 days left. I guess I'm lucky because I have a rack at home. Well I have squatted 255x1 and 245x3. However I got sick and missed about a month and the month after that I just kind of screwed around. Next squat session I will try something in the 200s.

JRider23
04-14-2010, 08:10 PM
Yeah I have like 30 days left. I guess I'm lucky because I have a rack at home. Well I have squatted 255x1 and 245x3. However I got sick and missed about a month and the month after that I just kind of screwed around. Next squat session I will try something in the 200s.

Just posted in your journal too haha. Did you decide on a college yet?

And yeah you're damn lucky- good luck hitting 275!

JRider23
04-15-2010, 09:33 AM
Deadlift Day- 3+ reps

Deadlift
135x6
200x3
230x3
255x11- PR (not done to failure and i felt somewhat dizzy after the 10th, so i said i'd do 1 more)

BB Shrugs (first time)
135x12
135x12

Front Squat
95x10- PR 2x10
95x10
95x8 (medicore form on 7th, form gave out on 8th and i stopped right there. didn't want to risk anything)

Pullthroughs
42.5 x 15- PR 3x15
42.5 x 15
42.5 x 15

Hammer Curls
25 lb DBs x 10
25 lb DBs x 10
20 lb DBs x 10
15 lb DBs x 6 (regular curls)

Drew92
04-15-2010, 02:43 PM
Just posted in your journal too haha. Did you decide on a college yet?

And yeah you're damn lucky- good luck hitting 275!

No I'll most likely end up at the local community college until I figure out what I want to do.

Thanks man. Check out craigslist. I picked up a squat rack, 300lbs, a bar, a weight tree and a bench for $250.

Btw sick deads man. I like seeing all the red PRs as well.

JRider23
04-15-2010, 05:32 PM
No I'll most likely end up at the local community college until I figure out what I want to do.

Thanks man. Check out craigslist. I picked up a squat rack, 300lbs, a bar, a weight tree and a bench for $250.

Btw sick deads man. I like seeing all the red PRs as well.

Wow that's an amazing price dude- i think i just got hard.

Thanks. Yeah, putting the PRs in red makes them seem that much sexier lol.

JRider23
04-16-2010, 03:36 PM
Bench day today 3+ reps

Bench Press
45x8
95x2
110x3
130x3
145x7- PR (bad spotter- helped me on 6 and 7 even though i didn't need it)

DB Row
35s x 15- PR 3x15
35s x 15
35s x 15

DB Bench
35s x 12- PR 3x12
35s x 12
35s x 12

Seated Calves- 45 lbs very slow negative 6 sets of 10 reps stopping for 10 secs in between. Calves still suffering from DOMS from tuesday.

CGBP
45x8
65x5
95x12- PR x 12?
95x10
85x8

SCmmaFAN
04-16-2010, 08:06 PM
Lots of hard work here and it shows with your PR's. I like your deadlifting from yesterday, very solid work. I like deadlifting in case you haven't noticed. :)

JRider23
04-17-2010, 09:38 AM
Lots of hard work here and it shows with your PR's. I like your deadlifting from yesterday, very solid work. I like deadlifting in case you haven't noticed. :)

Thanks man. Yeah- i love getting up on deadlift days way more than any other day, but the squat is a close second :)

JRider23
04-18-2010, 12:45 PM
Squat Day 3+ Reps

after dynamic stretching, my groin was kinda hurting and it hurt during all my reps, but not to the point where it was bad- i had a really nagging groin injury during soccer this year so i stopped after 9 reps on squats.

Squat
45x5
95x3
135x3
155x3
175x3
200x9- PR

SLDL
125x8- PR 4x8
125x8
125x8
125x8

DB Lunges
20 lb DBs x 14
20 lb DBs x 16
20 lb DBs x 18
20 lb DBs x 20
20 lb DBs x 12
20 lb DBs x 12
92 reps wit 20 lbs- PR

Drew92
04-18-2010, 07:34 PM
steppin it up on the squats today

JRider23
04-19-2010, 02:43 PM
thanks. Have extreme DOMS in my quads today probably from the lunges. Groin is also hurting like it did when i hurt it in soccer, but i think it will be ok. Squatting once a week (besides pretty light front squats on deadlift day) is a huge change from squatting heavy 3 times a week with 3-4 sets per workout.

SCmmaFAN
04-19-2010, 08:26 PM
thanks. Have extreme DOMS in my quads today probably from the lunges. Groin is also hurting like it did when i hurt it in soccer, but i think it will be ok. Squatting once a week (besides pretty light front squats on deadlift day) is a huge change from squatting heavy 3 times a week with 3-4 sets per workout.

I still get DOMS from time to time. I don't know where it comes from but it freaks me out at this stage. :confused:

Squats once a week....I don't know what that is. ;) I'm still at 3 times a week full blast. :drooling:

JRider23
04-20-2010, 03:01 PM
I still get DOMS from time to time. I don't know where it comes from but it freaks me out at this stage. :confused:

Squats once a week....I don't know what that is. ;) I'm still at 3 times a week full blast. :drooling:

yeah haha- i was bummed about the idea of heavy back squatting 1/4 workouts per week, but the results people have had with the 5/3/1 speak for itself.




Military Day 1+ Reps..

Military Press
45x5
75x5
85x3
95x6- PR

Chinups- BW + 10 lbs
6- PR
5
4
3
3
21 reps in 5 sets @ + 10 lbs- PR

Dips- BW + 10 lbs
8- PR
6
6
5
4 1/2
29 reps in 5 sets @ + 10 lbs- PR

Seated Calves- VERY slow negative and a 3 second hold at the bottom
60 lbs- 2 sets x 10 reps- PR
60 lbs- 2 sets x 10 reps

DB Skulls
15 lb DBs x 12- PR 3x12
15 lb DBs x 12
15 lb DBs x 12

JRider23
04-22-2010, 03:06 PM
Deadlift Day 1+ rep

- felt sick today.. had a field trip to NYC and they didn't let us have any food (i didnt know) so i basically ate at 6:30 and then waited until 1:30 for lunch.. went to some **** restaurant and i had a buffalo chicken rap. also had a headache before my workout, but nonetheless it went very well.


Deadlift
135x6
185x2
215x5
240x3
270x8- PR

Front Squat- groin pain was somewhat prevalent, but not severe so instead of doing 3x10 like i planned for i changed it up because i noticed that on back squats it hurt when i surpassed 6 reps.
95x6- PR 6x6 and reps in a workout
95x6
95x6
95x6
95x6
95x6

Pullthroughs
50x15- PR 3x15
50x15
50x15

Hammer Curls- some alternate, some not- 10 reps per arm though
25 lb DBs x 10- PR 4x10
2 5lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10

Abs
Plank, renegade rows, some other ab exercise.

Keaffer14
04-23-2010, 08:59 AM
some sick lifitng in here man. how have you liked the 5/3/1 so far?

JRider23
04-23-2010, 02:57 PM
[Bench Day 1+ rep

Today went to **** on bench. Idk if it's because i was tired from deadlifts, diet hasn't been great, chest is still sore from military day, or it was just a fluke (i am hoping and thinking this). Anyways,


Bench Press
45x8
95x3
120x5
135x3
150x1 (spot on reps 2 and 3, but i barely did any work)
135x6

DB Row
40s x 12- PR 3x12
40s x 12
40s x 12

DB Bench
40s x 12- PR 3x12
40s x 12
40s x 12

Standing Calves- Rest 10 seconds after each set
90x10 x 4 sets.... 45 lbs x 9 reps (1 legged)

1 arm OH Tricep Extensions- 15 lbs x 8/20 lbs x 6- boring and hate these

CGBP
85x10
85x9


Comments: Pissed about bench. My form on bench has never been as good as my form on any of my other big lifts like squats/deads. My friend who was spotting me helped me with bench press- said that my elbows flared out a bit too much and i realized that i should have kept my shoulder blades tighter. 135x6 was dumb, but i wanted something. DB Row/DB Bench went well though. Was happy with the way they went. Calves were ok, and i guess i'll stick to CGBP for a while- not a great day for those though as my tris were already feeling it.

Any ideas on why my bench was so low today? I really didn't see something like this coming- i have hit 160x3x3 with no spotter and almost with ease. Could be my form, but there was nothing too drastic wrong with it today. My chest is also still sore from military press day and doing weighted dips

JRider23
04-25-2010, 10:13 AM
Squat Day 1+ Rep--- groin hasn't been bothering me over the past few days- i did feel it a little bit at the end, but it's definitely improving and i am going to keep going hard.

Squat
45x5
95x3
135x3
165x5 (harder than it should be)
185x3
210x8- PR (GMd weight up on 8th rep)

SLDL
135x8- PR 4x8
135x8
135x8
135x8

DB Lunges
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
- 70 reps @ 25 lb DBs- PR

Abs- Highest Decline Weighted Situps w/ 10 lb plate behind head superset with leg raises
10..... 10- PR 3x10
10...... 10
10...... 10
6 decline x BW

Drew92
04-25-2010, 11:33 AM
nice lifting!

JRider23
04-26-2010, 07:39 PM
thanks bro!

Going to start creatine for my next 5/3/1 cycle.. Hopefully it will yield some nice results!

here are my goals for the end of may/beginning of june as far as 1RMs go.

Pissed/Happy/Ecstatic

Military Press- 115/120-125/130-135
Deadlift- 305/315-325/335+
Bench Press- 170/175-180/185+
Squat- 250/260-270/275+

Drew92
04-27-2010, 01:15 PM
thanks bro!

Going to start creatine for my next 5/3/1 cycle.. Hopefully it will yield some nice results!

here are my goals for the end of may/beginning of june as far as 1RMs go.

Pissed/Happy/Ecstatic

Military Press- 115/120-125/130-135
Deadlift- 305/315-325/335+
Bench Press- 170/175-180/185+
Squat- 250/260-270/275+

I'm just curious did you get the creatine idea from me? Anyway since I have started it I gained 6 pounds in the first week. Second week my weight stayed the same. When it comes to workouts I don't ever really want to stop, I have alot more energy and recovering is really fast. Of course this is on top of all the food and milk I am drinking. I get atleast 3/4 of a gallon a day.

JRider23
04-27-2010, 03:22 PM
I'm just curious did you get the creatine idea from me? Anyway since I have started it I gained 6 pounds in the first week. Second week my weight stayed the same. When it comes to workouts I don't ever really want to stop, I have alot more energy and recovering is really fast. Of course this is on top of all the food and milk I am drinking. I get atleast 3/4 of a gallon a day.

nah- was planning on it since the beginning of my 5/3/1 to see how much it would help my gains on my 2nd cycle. That's awesome to hear dude. How often do you take the creatine and when do you take it?

Cycle 2- Military Day 5+ reps

Military Press
45x5
70x5
80x5
90x9- PR

Chinups- BW + 15 lbs (not 100% about these. kinda forget lol but i think this is it)
5
4
3
3
2
BW x 5

Dips- BW + 15 lbs
7.5- PR
4
4
3
3
- PR reps with 15 lbs- 21

DB Skull Crushers
15 lb DBs x 12- PR 3x12
15 lb DBs x 12
15 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12

Seated Calves
60 lbs x 75 (rest-pause nelson's routine)- PR
45 lbs x 15

Keaffer14
04-27-2010, 03:25 PM
strong military presses and chins man

Drew92
04-28-2010, 08:10 AM
nah- was planning on it since the beginning of my 5/3/1 to see how much it would help my gains on my 2nd cycle. That's awesome to hear dude. How often do you take the creatine and when do you take it?



I take 3.5 grams on almost every lifting day.(Serving size) I usally drink it with 3 cups of milk or water before school or right after. I don't really know much about creatine. I'm sure there are much more efficent ways of taking it. All I know is you have to drink ALOT.

JRider23
04-29-2010, 03:21 PM
strong military presses and chins man

thanks bro. was actually disappointed on chins since i've gotten 3x5 with +15 lbs. I'll have to see next workout.


I take 3.5 grams on almost every lifting day.(Serving size) I usally drink it with 3 cups of milk or water before school or right after. I don't really know much about creatine. I'm sure there are much more efficent ways of taking it. All I know is you have to drink ALOT.

yeah definitely- i didn't drink much yesterday morning and i felt like **** all first period.. went to the cafe and got chugged a bottle and then filled it up throughout the day periodically..


Cycle 2- Deadlift Day 5+ Reps

Deadlift
135x5
195x5
225x5
255x15- PR

BB Shrugs
135x15- PR 3x15
135x15
135x15

Hammer Curls
30 lb DBs x 10- PR 3 sets 27 reps
30 lb DBs x 10
30 lb DBs x 7 (could have done 10)
Incline DB Curls
15 lb DBs x 10
15 lb DBs x 10

Front Squat
45x2 (groin bothering me!!)

Pullthroughs
57.5x10- PR

Hypers- first time- new place for hypers in gym as of about a month ago!
BW x 15
BW x 15
BW x 15

Abs- Weighted Decline Situps with plate behind head
10 lbs x 10- PR 5x10
10 lbs x 10
10 lbs x 10
10 lbs x 10
10 lbs x 10

Standing Russian Twists- 45 lb plate x 20

Drew92
04-29-2010, 03:36 PM
Sick deadlifting bro. You should start to notice your strength going up over the next couple of weeks. BTW are your reps touch and go or DEAD stop?

JRider23
04-29-2010, 03:41 PM
Sick deadlifting bro. You should start to notice your strength going up over the next couple of weeks. BTW are your reps touch and go or DEAD stop?

thanks!! i got around 255x10-11 last time, but this time i didn't want to do more than 15 since higher rep deadlifts seem kind of risky. I mightbump up another 15-20 lbs next time for 5/3/1 on deads i guess. My reps are dead stop.. but i don't really rest. I just get myself back into position and deadlift again.

yeah i am hoping creatine will help me see some nice gains.

Drew92
04-29-2010, 03:55 PM
thanks!! i got around 255x10-11 last time, but this time i didn't want to do more than 15 since higher rep deadlifts seem kind of risky. I mightbump up another 15-20 lbs next time for 5/3/1 on deads i guess. My reps are dead stop.. but i don't really rest. I just get myself back into position and deadlift again.

yeah i am hoping creatine will help me see some nice gains.

Good I can't stand the people that say they DEADlift when they bounce the weight 6 inches off the floor.

Keaffer14
04-29-2010, 05:21 PM
nice lifting in here, tons of PR's

SCmmaFAN
04-29-2010, 07:51 PM
That's some crazy deadlifting!

JRider23
04-30-2010, 02:52 PM
Bench Day 5+ Reps


Bench Press
45x10
95x2
110x5
125x5
140x7- PR

DB Row
40s x 15- PR 3x15
40s x 15
40s x 15 (some body english on last 5-7 on both arms)

DB Bench
40s x 15- PR
40s x 13
40s x 10

Standing Calves
Nelsons with 65 lbs- only 50 reps- PR
45x15

CGBP
95x10- PR 3x10
95x10
95x10


Comments: I hate benching so much. I think my form was a bit better today, but i still feel like my bench is a league behind my other lifts. maybe it's because i am not used to doing higher reps on bench since i've been doing 3x3 for so long? DB Rows went well.. didn't love cheating but i had to to get the reps. Maybe i'll bump it up to 50 lbs and do kroc rows for 3x20. DB Bench was eh- i felt it more in my tris than my chest. Maybe i was doing it wrong or doing it like DB CGBP? Calves were ok, and CGBP went well.

JRider23
04-30-2010, 03:15 PM
Good I can't stand the people that say they DEADlift when they bounce the weight 6 inches off the floor.

Yeah man i know what you mean. I also don't like when people combine a conventional DL with a SLDL and stop mid way down. :)


nice lifting in here, tons of PR's

thanks man. i have ages until i get to where your lifts are, but it's definitely a good start.


That's some crazy deadlifting!

thanks bro- yours isn't too shabby either!


Oh, and also guys... if you don't mind reading my comments about my bench press question that would be much appreciated.

Drew92
04-30-2010, 03:37 PM
Oh, and also guys... if you don't mind reading my comments about my bench press question that would be much appreciated.

Do you just flop yourself down on the bench and lift or do you have a set up?

JRider23
05-01-2010, 09:29 AM
double post

JRider23
05-01-2010, 09:33 AM
Do you just flop yourself down on the bench and lift or do you have a set up?

no... i get a stretch to arch my back, push my heels into the ground (although somtimes when i think consciously about this i don't do it as much as i'd like to). I also try to pull the weight down so when i push it up im using my lats more. Any ideas on how to engage my lats more in the bench? I also feel like my military @ 90x9 doesn't really reflect a 140x7 bench.

JRider23
05-02-2010, 11:20 AM
Squat Day 5+ Reps


Squat (quad pain prevalent for some reason- wasn't too bad though so i continued but didn't go all out on last set)
45x5
95x2
135x2
155x5
175x5
195x11- PR

SLDL
145x8- PR 4x8
145x8
145x8
145x8

DB Lunges
25 lb DBs x 10- PR 80 reps with 25 lbs
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10

Abs- Weighted Decline Situps
15 lb DB x 10- PR 5x10
15 lb DB x 10
15 lb DB x 10
15 lb DB x 10
15 lb DB x 10

Drew92
05-02-2010, 12:57 PM
no... i get a stretch to arch my back, push my heels into the ground (although somtimes when i think consciously about this i don't do it as much as i'd like to). I also try to pull the weight down so when i push it up im using my lats more. Any ideas on how to engage my lats more in the bench? I also feel like my military @ 90x9 doesn't really reflect a 140x7 bench.

The way I see it is that you have a strong military compared to bench, not a weak bench compared to a strong military. Whats your grip spacing for bench? Check out this video... there was another one, but I can't find it.

http://www.youtube.com/watch?v=Dh3t6T-nqP0

JRider23
05-02-2010, 04:16 PM
The way I see it is that you have a strong military compared to bench, not a weak bench compared to a strong military. Whats your grip spacing for bench? Check out this video... there was another one, but I can't find it.

http://www.youtube.com/watch?v=Dh3t6T-nqP0

yeah that's what i meant- strong military compared to bench press. Btw you said it the same way both times :)

I actually watched that video and there was a lot of good stuff in it. I tried to focus on a lot of the stuff Tate touched on in his video, but i still feel like i am lacking something. I would love to get a video camera to record my lifts to make sure i have good form so i might do that sometime soon. My grip is pretty wide btw. Not too wide, but a bit wider than a perfect grip

Drew92
05-02-2010, 05:32 PM
I was comparing it as the glass half full rather than half emepty.

JRider23
05-04-2010, 02:28 PM
Cycle 2- Military Press Day 3+ Reps


Military Press
45x5
75x3
85x3
95x8- PR

Neutral Grip Chins + 20 lbs (went for triples)
3
3
2 1/2
1 1/2

Dips + 20 lbs
6- PR
4
3
3
3
3
BW x 5
- PR 22 reps in 6 sets + 20 lbs....... got 21 in 5 sets with 15 lbs and couldn't even do 1 on the 6th set.

Seated Calves
Nelson's calf routine- 65 lbs.. slow negatives to 75 reps- PR

DB Skull Crushers
15 lb DBs x 12- PR 4x12
15 lb DBs x 12
15 lb DBs x 12
15 lb DBs x 12

JRider23
05-06-2010, 02:58 PM
Cycle 2- Deadlift Day 3+ reps.... sooooooo busy today. went to the gym later than usual, felt like ****, and only had about 30 minutes..

Deadlift
135x6
185x3
210x3
240x3
270x8- tied PR, but better quality reps than last time.

Hypers
BW + 25 lbs x 15- PR 2x15
BW + 25 lbs x 15

Biceps
Hammer Curls
30 lb DBs x 10- PR 3x10
30 lb DBs x 10
30 lb DBs x 10
Alt DB Curls x 5 per arm..
Incline DB Curls
15 lb DBs x 8
15 lb DBs x 8
15 lb DBs x 7


Comments: Only thing i wish i had was more time. Deads went somewhat well, but i was working in with a lot of people and it was hard to focus with them all standing right near me. I'll take 270x8 though. Hypers went pretty good, were kind of hard at the end of the second set.. Curls went solid and i think for the first time in my life, i prioritized getting in biceps lol.

Drew92
05-07-2010, 09:17 AM
Deads went somewhat well, but i was working in with a lot of people and it was hard to focus with them all standing right near me. I'll take 270x8 though. Hypers went pretty good, were kind of hard at the end of the second set.. Curls went solid and i think for the first time in my life, i prioritized getting in biceps lol.

I hate deadlifting with anyone watching. Some times it takes me a few attempts to get the first rep going.

JRider23
05-07-2010, 05:09 PM
Very satisfying workout. Tried some new stuff for assistance.

Bench Press 3+ Reps


Bench Press
45x10
95x3
115x3
135x3
150x6 (medium spot on 7th)- PR

Barbell Rows (2 sets pronated and 2 sets suppinated)
95x8- PR 4x8
95x8
95x8
95x8

1 arm DB Clean and Push Press (first time)
25 lb DBs x 8 (per arm)
25 lb DBs x 8 (per arm)
25 lb DBs x 8 (per arm)

Standing Calves
Nelson's routine with 120 lbs- 75 reps- PR

Narrow Grip DB Bench Press (first time and switched off with each arm )
30 lb DBs x 10
30 lb DBs x 10
30 lb DBs x 10

JRider23
05-09-2010, 07:56 PM
Bad workout today- quad hurt


Squat
45x5
95x2
135x2
165x3

SLDL
155x8- PR 3x8
155x8
155x8

Pullthroughs
65x8- PR 4x8
65x8
65x8
65x8


Comments: My quad wasn't feeling up to squatting today. I could have toughed it out, but it really wasn't worth it. It felt good all week and i stretched it a bit (not as much as i should have), but dam it didn't feel good today. SLDLs went fine, quad hurt a bit on the 3rd set so i stopped. Pullthroughs were fine.

My friend told me how to use a foam roller for my quads, and i think i am going to stretch it everyday throughout the week and use a foam roller for it 3 times before i try to squat (light) again next Sunday. I only stretched for about 7 minutes all together, and then helped some kid with his workout while waiting for my ride. Boring day to say the least.

SCmmaFAN
05-09-2010, 08:11 PM
There was no need to push yourself through the quad pain. You made a good call on it!

Drew92
05-10-2010, 04:07 PM
Good call. Theres no point in hurting yourself further, taking you out even longer. Hows the creatine going by the way?

JRider23
05-11-2010, 04:09 PM
There was no need to push yourself through the quad pain. You made a good call on it!

thanks!


Good call. Theres no point in hurting yourself further, taking you out even longer. Hows the creatine going by the way?

thanks man. Creatine has been going well. I have missed a few days of it (my parents think it's terrible for me so i have to hide it lol), but i have also gained 5-6 pounds without really altering my diet too much.


Military Press Day 1+ Rep



Military Press
45x5
80x5
90x3
100x7- PR

Neutral Grip Chins (didn't use my legs to help myself up at all- all dead hang too)
BW x 10- PR
BW x 6
BW x 4 (i think)

Dips
BW x 2
BW +25 lbs x 6- PR
BW +25 lbs x 4
BW +25 lbs x 3
BW +25 lbs x 3
BW +25 lbs x 3
- PR 19 reps in 5 sets with 25 lbs

DB Skull Crushers
20 lb DBs x 10- PR
20 lb DBs x 10
20 lb DBs x 8 (couldn't do any more lol)

I decided to use the foam roller for my quad and do some other stretching instead of doing calves. Had to choose between the two because my ride had to go soon and it was all i had time for. My quad felt very tender while using the foam roller and it hurt a bit after i was done with it. Is this normal?


Comments: All things considered, today was solid. I am pretty happy with my military press, happy to be able to do 10 neutral grip chins without using any momentum, and ecstatic with my dips. I honestly felt like i was going to fail at 1 rep on the last set, but pushed to 3. Skull crushers were hard as **** today- going to aim for 3x10 again next workout.

Keaffer14
05-11-2010, 04:45 PM
nice military presses man, congrats on the PR

JRider23
05-13-2010, 03:07 PM
Deadlift Day 1+ Rep


Deadlift
135x5
185x3
230x5
255x3
285x3- PR (outrageous blood after 2nd rep)
285x8- PR with at least 3-4 reps left in the tank

Shrugs (mixed grip alternate each set)
155x15- PR 4x15
155x15
155x15
155x15

Pullthroughs
72.5 KG x 10- PR 4x10
72.5 KG x 10
72.5 KG x 10
72.5 KG x 10

Alternate Hammer Curls
30 lb DBs x 10 per arm- PR 3x10
30 lb DBs x 10 per arm
30 lb DBs x 10 per arm
30 lb DBs x 5 per arm (alternate DB curls)
20 lb DBs x 10 per arm (alternate DB curls)

Abs
Did a circuit with my friend and did a set of planks for about 1:30 directly after.


Comments: Good workout. I am going to start wearing high socks on deadlift days because the blood is really getting quite annoying. Having said that, today went awesome!! I even had to sacrifice some ROM by getting deeper than usual (and i already get pretty dam deep) because my cut hurt like a mother****er. Shrugs went well- 2nd time really doing them. Pullthroughs went very well and i can definitely already max out the 90 KG they have, but i am going to go up in intervals until i get there. Curls went fine and abs was an ok change of pace. Bench Press 1+ Rep tomorrow!!!

SCmmaFAN
05-13-2010, 06:38 PM
Dang! Your deadlift keeps getting more insane. Also, those dips from the other day aren't exactly sane either. :shoot:

JRider23
05-14-2010, 02:57 PM
nice military presses man, congrats on the PR

thanks


Dang! Your deadlift keeps getting more insane. Also, those dips from the other day aren't exactly sane either. :shoot:

thanks man. I am loving my deadlift #s- wish my bench was somewhat proportional lol




Bench Press Day 1+ Rep (diet bad, ****ty day overall today.. i have been so ****ing hectic lately between so much crap)


Bench Press
45x8
95x2
125x5
140x3
155x3 (medium spot on 4th)
155x2 (medium spot on 3rd not needed)-- better form

DB Row (kind of cheated after about 12 reps on each, but it wasn't too much and i liked the 20 rep rows)
45 lb DBs x 20- PR 2x20
45 lb DBs x 20

Neutral Grip (kinda closed) DB Bench (switched off with each arm)
35 lb DBs x 10- PR 3x10
35 lb DBs x 10
35 lb DBs x 10

Clean and Jerk (im so dumb- forgot to do it earlier)
75x5
75x5


Comments: Had to go. Really way too much **** going on to focus today- i won't go in depth but one of my friend's really old exes (still friends with her) commited suicide and me and some friends took him out to lunch since he was so distraught. That combined with me having to do so much at this time of the year took my focus off of the gym whereas yesterday i was ****ing so ready to deadlift and last week i was really pumped to bench. I think my mentality was ****ty and i wasn't able to focus today. DB Rows and everything else went well, but i completely forgot clean and jerks since my time was limited and i was by the DB rack.

Squats on Sunday- Hopefully, my quad will feel up to squatting...... Sunday will be my last day before entering deload week. However, I will be in Canada from Friday-Monday (getting back at like 4:00 AM) so i don't think i'll be able to lift unless the hotel i am staying at has a gym.

JRider23
05-16-2010, 10:53 AM
Squat Day 1+ Rep (missed last week cuz of quad)


Squat
45x5
95x3
135x3
175x5
195x3
225x7- PR (all ATG and damn good form until my back GMd a bit on 7)

SLDL
135x6 (the platform i was standing on which was 3 mats almost collapsed lol- so i tried this)

1 legged SLDL- first time
30 lb DB x 8 per leg (no hands on bench)
30 lb DB x 8 per leg (put my hand on a bench)
30 lb DB x 8 per leg (no hands on bench. right could balance, left not as well)

1 legged leg press
Right leg x 8
Left leg x 1 (slight pain)

Abs
Weighted Decline Situps + 25 lb weight
10- PR 5x10
10
10
10
10
Side Bends (not sure if i did correctly. Will look them up) with 30 lb DB
10 per side
Hanging Knee Raises
15
Elbow supported leg raises
10
10


Comments: Squats went well! Foam rolling and a bit of static stretching has really helped. My quad hurt a tiny bit after my last set, but overall i am very happy with the way squats went. I am going to skip squatting this deload week to give my quad even more rest and am going to lay off quads until attemtping my next squat 1RM. Will be doing lots of foam rolling and strethicng during this time period. I like 1 legged SLDLs, and felt them a lot more even with 30 lb DBs than with 155 lbs. Abs went solid today too.

Drew92
05-16-2010, 11:08 AM
I like the atg. Next time I squat I'm going to ditch the box and do those.

JRider23
05-18-2010, 08:17 PM
I like the atg. Next time I squat I'm going to ditch the box and do those.

good **** :)


Military/Deadlift Deload


Deadlift
135x5
185x5
225x5

Military Press
45x5
65x5
85x5

Neutral Grip Chins
5- PR 4x5
5
5
5

Dips
11- PR (not to failure)
5
5

Pullthroughs
95 KG (stack) x 9- PR 2x9
95 KG (stack) x 9

Hypers
BW x 15
BW x 15


Comments: I know it's not your typical "deload day" but i felt like seeing where i was on dips, and for chins i now realize i am not as good as i thought i was because those were f'ing hard. I did go pretty slow and controlled though. I wanted to hit the stack for pullthroughs, and that was actually hard, and hypers were fine.

Bench/Squat deload day on Thursday -> Vacation -> 1RMs.


Going to change up my routine after 1RMs- i train primarily for enjoyment and that's my goal.. I am probably going to have a day dedicated to squat/dead/bench/military like 5/3/1 has it, but play around with rep ranges, at least for benching/squatting... going to leave military/deadlift alone for a bit i think. Assistance will vary workout to workout.

Coke
05-20-2010, 01:16 PM
Props for being so persistent and managing to raise up steadily. Like the great efforts in here bro.

JRider23
05-20-2010, 03:06 PM
Props for being so persistent and managing to raise up steadily. Like the great efforts in here bro.

Thanks bro- much appreciated!


Bench/Squat deload day (basically a "Bench Day"- not deload at all)

Squat- Bar x 2- quad kinda hurt. going to continue stretching until i go for my 1RM.

Bench
45x10
95x3
115x3
135x8- PR 3 sets 23 reps @ 135
135x8
135x7 (spot on 8th. medium)

DB Row
30s x 8
60s x 5- PR x5 and 5x5
60s x 5
60s x 5
60s x 5
60s x 5

1 arm DB Clean and Jerk
20 lb DB x 10- PR 3x10
20 lb DB x 10
20 lb DB x 10

Alt. Hammer Curl
35 lb DBs x 8 (per arm)- PR 2x8
35 lb DBs x 8
20 lb DBs x 5 per arm (regular curl)
20 lb DBs x 5 per arm


Comments: Good workout. Not lifting for the next 4 days (probably unless the hotel has a gym) cuz i'll be in Canada. I really wanted the 8th rep on bench, just didn't have it in me. I'll move up to 140x3x6 next time hopefully. Rows went awesome!!! gotten much stronger with these. Left arm was strict on all reps, right arm was pretty strict- not that much english, but definitely some. 1 arm DB clean/jerks are fun, but ****ing tiring. My shoulder burns during these. Curls were curls.

Drew92
05-20-2010, 04:29 PM
Nice work today. You have more than 140x3x6 in you. IMO I would try 145x3x6. Those dumbbell cleans aren't heavy are they? I'm having an off day with squats so I may go and do them. How much you weighing these days?

Keaffer14
05-20-2010, 10:41 PM
nice lifting man, great reps on the bench and with the db rows

JRider23
05-25-2010, 02:49 PM
Nice work today. You have more than 140x3x6 in you. IMO I would try 145x3x6. Those dumbbell cleans aren't heavy are they? I'm having an off day with squats so I may go and do them. How much you weighing these days?

thanks! I think I do too.. to be honest I think i am going to add 5 lbs per week and try to do 1 less rep, or see how to do it depending on the previous session. DB Cleans aren't too heavy, but cleaning them and pressing them 1 arm at a time is a hell of a workout.

I actually stopped creatine. I think I dropped a few pounds and am maybe around 164 or 165.


nice lifting man, great reps on the bench and with the db rows

Thanks :)


Went on vacation for the weekend and it was awesome!!!!!! I got some workouts in while i was there. They had power blocks up to 45 lbs so on Saturday i did some circuits consisting of goblet squats, 1 legged SLDLs, bench, clean/jerks, bulgarian split squats, and some other stuff with 20 or 30 lbs. On Sunday (really wanted to lift cuz there was a really hot girl at the pool) I did 20 rep goblet squats/SLDLs with 45 pound DBs and some other stuff. Also, i found out the girl was my cousin on the other side of the family lol.



Military Press 1 RM Day

Military Press
45x5
65x3
85x2
95x1
115x1- PR
135x0
135x0 (about 5 seconds after first miss)
125x0
120x1- PR

Neutral Grip Chins
6- PR 4x6
6
6
6 (used feet on last 2)

Seated Calves with outrageously slow negatives
45x10
45x10

Military Press
125x1- PR


Comments: 135 was hella hard. I got it to around forehead level, and my first set with 125 was a little over my forehead. I also didn't rest the 5+ minutes i was hoping to since gym was crowded. Was more like 3ish minutes. I didn't want to leave the gym with 120 as my 1RM, and went for 125. My mindset was like a ****ing tiger today. However, after 125 i had a problem.

Once i locked out the weight, i felt a tweak in my lower back (left side) that was really bad for about 10 seconds... Then, it somewhat subsided and wasn't as bad. It hurts a little now, but it's definitely noticeable. I am supposed to do deadlifts on Thursday, but if it hurts too much then i am not going to do it and instead do it Friday, or even Sunday if that's how long it takes for it to feel better.

Any ideas on how to stretch my back using the foam roller/conventional stretching? ANNYYY IDEAS would be awesome!

Keaffer14
05-25-2010, 03:19 PM
nice PR's military pressing man. just make sure you take it slow with the lower back tweek. i personally like taking an ice bath, followed by a hot shower, it loosens up everything especially my low back

chevelle2291
05-27-2010, 12:48 AM
Whatup J? :hello:

Solid workouts going on in here man. I laughed to myself when I saw that you have to hide your creatine from your parents haha. My parents aren't big fans of supplements either, and I just have to roll my eyes when they get on me about them haha.

What are your current goals? Bulking? Cutting?

JRider23
05-27-2010, 02:40 PM
nice PR's military pressing man. just make sure you take it slow with the lower back tweek. i personally like taking an ice bath, followed by a hot shower, it loosens up everything especially my low back

thanks. 125 took everything out of me. I did some stretching and foam rolling and it felt great today. I'll keep that in mind though if i ever have an injury again


Whatup J? :hello:

Solid workouts going on in here man. I laughed to myself when I saw that you have to hide your creatine from your parents haha. My parents aren't big fans of supplements either, and I just have to roll my eyes when they get on me about them haha.

What are your current goals? Bulking? Cutting?

Thanks for stopping by! haha yeah- they said they found all these people who hate creatine, yet one was a marathon runner and another was a "bodybuilder". I don't mind stopping though since my goal is to have fun. I decided not to play a sport in college next year, so I am going to focus on enjoying my workouts and seeing slow, but steady aesthetic and strength gains. How old are you btw? Seems like we weigh around the same :)


Deadlift 1RM Day


Deadlift
135x5
185x3
225x2
275x1
315x1- PR
335x1- PR
355x1- PR
365x0 (bar didn't even budge)
365x0 (15 seconds later and the bar got up a bit. didn't want to risk anything though by sacrificing form so i stopped)

Pullthroughs
65 KG x 12- PR 5x12
65 KG x 12
65 KG x 12
65 KG x 12
65 KG x 12

Hammer Curls
30s x 8 (per arm)- PR 4x8
30s x 8
30s x 8
30s x 8
15s x 10 (per arm alt db curls)


Comments: If you would have told me i could deadlift 315 without any problems 2 months ago, i would tell you that you were ****ing insane. It felt amazing lifting 355 today. When i locked out the bar, i grunted SO LOUD that the entire gym turned and looked at me in awe. Some were surprised i lifted it while others had a look of "what an *******" on their face. Regardless, they can go **** themselves because it was ****ing awesome. I honestly think i might have been able to hit 365 if i did it before 355, but i wanted to be more conservative because if i missed 365, 355 woulda been that much harder. Pullthroughs were good- still getting the looks and today i got a question with a very derogative connotation on it. W/e though i love pullthroughs haha. Curls were ok- my right arm kinda cheats on more reps and my left arm barely has to cheat. It's kind of catching up though i guess.


Bench Press this Sunday. It will be the first time in at least 4-5 months (hell, maybe ever now that i think about it) that i bench fresh meaning that before, i deadlifted before benching and in 5/3/1, bench day was right after deadlift day.

SCmmaFAN
05-27-2010, 06:43 PM
Crazy deadlifting!!! You'll definitely be surpassing me soon on it.

chevelle2291
05-27-2010, 07:42 PM
I'm 19 J. Deadlifts are looking solid btw. If people are giving you looks on pull-throughs, just tell them to go **** themselves.

JRider23
05-27-2010, 07:52 PM
Crazy deadlifting!!! You'll definitely be surpassing me soon on it.

haha thanks man! Idk though. My 160-165 pounds isn't really too much and i am not looking to gain too much weight (at least all of a sudden). Regardless, it felt amazing deadlifting today. There were these 3 college guys at my gym today who used to not let me work in when they were home over college break. Today, they were doing their (and i quote) "hella bicep workout" right behind me. Now if only my other lifts were somewhat proportional to my deadlift that would be amazing lol.


I'm 19 J. Deadlifts are looking solid btw. If people are giving you looks on pull-throughs, just tell them to go **** themselves.

Thanks. Yeah lol.. i used to be self-conscious about the looks but now i don't give a crap. Instead, I embrace it and laugh with them. One time this guy on the swim team made fun of me to his buds so on my way back from the water fountain i told him that it helps on the thrust and that he should ask his mom about it :)

chevelle2291
05-27-2010, 08:34 PM
haha thanks man! Idk though. My 160-165 pounds isn't really too much and i am not looking to gain too much weight (at least all of a sudden). Regardless, it felt amazing deadlifting today. There were these 3 college guys at my gym today who used to not let me work in when they were home over college break. Today, they were doing their (and i quote) "hella bicep workout" right behind me. Now if only my other lifts were somewhat proportional to my deadlift that would be amazing lol.



Thanks. Yeah lol.. i used to be self-conscious about the looks but now i don't give a crap. Instead, I embrace it and laugh with them. One time this guy on the swim team made fun of me to his buds so on my way back from the water fountain i told him that it helps on the thrust and that he should ask his mom about it :)

http://pix.motivatedphotos.com/2009/4/11/633750842632091787-DOUCHEBAGS.jpg


Why wouldn't they let you work in? That's douchey as hell. Oh, and the fact that a swimmer made fun of you is hilarious. A swimmer, of all people? C'mon, there's plenty of crap to come up with to retort back if he's a swimmer. I mean, he probably docks ships (http://www.urbandictionary.com/define.php?term=docking) with his buds every day at practice. :clown:

JRider23
05-28-2010, 04:14 AM
http://pix.motivatedphotos.com/2009/4/11/633750842632091787-DOUCHEBAGS.jpg


Why wouldn't they let you work in? That's douchey as hell. Oh, and the fact that a swimmer made fun of you is hilarious. A swimmer, of all people? C'mon, there's plenty of crap to come up with to retort back if he's a swimmer. I mean, he probably docks ships (http://www.urbandictionary.com/define.php?term=docking) with his buds every day at practice. :clown:

lmao! Idk, but at that time i could barely lift anything, and i guess they felt superior. Yeah- kid is a douche bag but he literally said nothing and didn't even go near me after my comment :)

JRider23
05-30-2010, 10:43 AM
Bench Press 1RM Day

Bench
45x10
95x3
115x2
135x1
155x1
175x1- PR (literallymade this my bitch. not even hard)
185x0- wasn't in position to bench well. I rushed it

Did some calves and rested
185x0- better than last one, but **** it was just too much. pissed off since 175 was more than manageable.

DB Row
65 lb DB x 5 (per arm)- PR 5x5
65 lb DB x 5
65 lb DB x 5
65 lb DB x 5
65 lb DB x 5

Dips (switched off leaning over/upright to hit chest and tris)
8
8
5
4 1/2


Comments: Pissed about bench and my upper body strength in general. I am definitely going to focus on hitting my upper body hard for the next 3 months before college. The fact I didn't even struggle with 175 made me think i could get 185 and maybe more, so it was definitely a let down. I am gonna hit bench press so hard from now on. Just gonna kill it each session.

Squat day on Tuesday

Keaffer14
05-30-2010, 11:07 AM
nice work man, thats a great bench, nice PR. just get your set up down and you will nail that 185 next time

SCmmaFAN
05-30-2010, 02:19 PM
Great job on the PR for the bench! I know you're frustrated with your bench numbers but I bet your numbers will take off during the summer.

Drew92
05-30-2010, 02:28 PM
Nice PRs lately. Just make sure you learn from your mistakes.

chevelle2291
05-30-2010, 03:46 PM
You'll get that 185 bench. Once you hit 185, it's a short road to 200, I've found.

Some stuff that has helped me is to remember to:

Receive the bar from the rack with your elbows locked

Get a nice arch from your back to press from and wear flat, stable shoes (converse) for a nice base

Take a deep breath before unracking the bar and hold it until the bar touches your chest, then blow it out once you begin pressing. Other members may refute this statement but this has GREATLY helped me.

If you need to, you can go with a wider grip, but a wide grip really kills my shoulders, so use sparingly if you find this to be the same for you.

JRider23
05-30-2010, 05:21 PM
nice work man, thats a great bench, nice PR. just get your set up down and you will nail that 185 next time

thanks. Yeah, setup first time was pretty dam bad.


Great job on the PR for the bench! I know you're frustrated with your bench numbers but I bet your numbers will take off during the summer.

Yeah, I am going to kill bench during the summer. I want to try to get to 200 before college, but i know that is probably a pretty sizable reach.


Nice PRs lately. Just make sure you learn from your mistakes.

Yeah definitely :)


You'll get that 185 bench. Once you hit 185, it's a short road to 200, I've found.

Some stuff that has helped me is to remember to:

Receive the bar from the rack with your elbows locked

Get a nice arch from your back to press from and wear flat, stable shoes (converse) for a nice base

Take a deep breath before unracking the bar and hold it until the bar touches your chest, then blow it out once you begin pressing. Other members may refute this statement but this has GREATLY helped me.

If you need to, you can go with a wider grip, but a wide grip really kills my shoulders, so use sparingly if you find this to be the same for you.

Thanks for the tips. I try to do all of the above besides the recieving it with my elbows locked. I'll give it a shot though.

Drew92
05-31-2010, 06:48 AM
I was just watching random videos on youtube and I happened to find the video I have been talking about.

lVSxpx6X53Y&feature=related

JRider23
06-01-2010, 02:56 PM
Thanks Famous....... I am going to give that a look tonight.

Squat 1RM Day

Squat- All ATG
45x5
95x3
135x2
185x1
225x1
245x1- PR
265x1- PR
275x0 (was almost detrimental... but i got it in the rack in time)
275x1 (+ Belt)- PR

1 legged SLDL
40 lb DB x 10 (per leg)- PR 5x10
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)



Comments: **** yeah!!!! 265 wasn't hard.. i had a guy who squats 4+ plates and deadlifts 5+ plates, and he watched my form on 265 and up. I threw up 265 like it was my set of 225- was ****ing on that ****. He said it was really good and that he couldn't pick out any mistakes. Even on 275 with no belt, he said that my form was good, but the bar was just wobbly. 275 is definitely a major milestone for me- real satisfied with today's session. 1 legged SLDLs are also killer on my hammies. One person walked by and his foot barely touched my leg, but i lost my balance completely.

Btw, i literally saw stars/butterflies or some ****ed up **** after my first set of 275 that i missed. I honestly wanted to pass the **** out-- was glad i got the 275 though :)

chevelle2291
06-01-2010, 07:39 PM
Thanks Famous....... I am going to give that a look tonight.

Squat 1RM Day

Squat- All ATG
45x5
95x3
135x2
185x1
225x1
245x1- PR
265x1- PR
275x0 (was almost detrimental... but i got it in the rack in time)
275x1 (+ Belt)- PR

1 legged SLDL
40 lb DB x 10 (per leg)- PR 5x10
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)



Comments: **** yeah!!!! 265 wasn't hard.. i had a guy who squats 4+ plates and deadlifts 5+ plates, and he watched my form on 265 and up. I threw up 265 like it was my set of 225- was ****ing on that ****. He said it was really good and that he couldn't pick out any mistakes. Even on 275 with no belt, he said that my form was good, but the bar was just wobbly. 275 is definitely a major milestone for me- real satisfied with today's session. 1 legged SLDLs are also killer on my hammies. One person walked by and his foot barely touched my leg, but i lost my balance completely.

Btw, i literally saw stars/butterflies or some ****ed up **** after my first set of 275 that i missed. I honestly wanted to pass the **** out-- was glad i got the 275 though :)

Sick, sick squatting. Nice work. High or low bar? I was using low bar for a while, but I think I may switch to high bar for de QUADZ!

JRider23
06-02-2010, 03:33 AM
Sick, sick squatting. Nice work. High or low bar? I was using low bar for a while, but I think I may switch to high bar for de QUADZ!

thanks bro- it was high bar.

Drew92
06-02-2010, 06:38 AM
Sick, sick squatting. Nice work.

Yeah no kidding. Nice good! 300 is just around the corner.

Keaffer14
06-02-2010, 08:23 AM
nice squatting man, youll be hitting 300 soon. good to see you progressing so nicely with all the PRs

SCmmaFAN
06-02-2010, 09:59 AM
Great squatting effort (especially for ATG)!!!

JRider23
06-02-2010, 01:17 PM
Yeah no kidding. Nice good! 300 is just around the corner.

Yeah, lets hope so :) Your squats looked good in your vid man. I would say (i remember us both talking about wanting to hit 275) that 275, and probably 300 is right around the corner for you too.


nice squatting man, youll be hitting 300 soon. good to see you progressing so nicely with all the PRs

thanks :) Good to see your 500 squat as well


Great squatting effort (especially for ATG)!!!

and good to see your 417.5 squat haha. Thanks.


Left quad is sore today. Taking basically the next week off... prom is tomorrow, going to be away until monday, tuesday i go to college to schedule classes, and then i'll start up again on thursday....

Dammm 8 days without lifting!!

SCmmaFAN
06-02-2010, 07:11 PM
...
and good to see your 417.5 squat haha. Thanks.

...but yours is ATTG....more iron cred there! :evillaugh:


...
Left quad is sore today. Taking basically the next week off... prom is tomorrow, going to be away until monday, tuesday i go to college to schedule classes, and then i'll start up again on thursday....

Dammm 8 days without lifting!!

This is a big and fun time in your life. It seems like a couple of years ago that I was where you were at in life (it wasn't in reality). All I can say is enjoy it!!!

Are you going away to college or staying close to home?

JRider23
06-02-2010, 08:20 PM
...but yours is ATTG....more iron cred there! :evillaugh:

This is a big and fun time in your life. It seems like a couple of years ago that I was where you were at in life (it wasn't in reality). All I can say is enjoy it!!!

Are you going away to college or staying close to home?

Thanks man. Regardless- 400+ is a hell of a milestone and you're already at 417.5 (never heard of anyone squatting exactly that weight haha). yeah definitely going to take every moment in this weekend. should be fun!

I am going away to PA (live in NJ), but it's only an hour and a half away. Closest school I applied to called Muhlenberg College- small liberal arts school. I looked at some schools pretty far away and took some long drives to GW, UMaryland, as well as some others- but i definitely like the environment of smaller schools. Where did you attend college?

Keaffer14
06-02-2010, 08:25 PM
what prograam are you planning on running after maxing out on everything man?

JRider23
06-03-2010, 04:23 AM
what prograam are you planning on running after maxing out on everything man?

I am planning on using the same concept from 5/3/1-- bench day, dead day, military day, squat day + assistance. However, since i am training for enjoyment my lifts will vary.

Do you have any advice on upper body assistance?

Keaffer14
06-03-2010, 07:34 AM
for upper body assistance work i like doing a lot of upper back work and lats. stuff like face pulls, pull ups, barbell rows, db rows and band pull aparts. ive heard you should do at least 1 pull for every press you do. other than that, for the tris and the chest and shoulders you can do stuff like floor presses for higher reps, incline or flat DB presses, side and front raises and extensions of all sorts. i dont always push the acessory stuff that hard though, just enough to get some work in, keep the focus on the main lift

JRider23
06-03-2010, 11:26 AM
for upper body assistance work i like doing a lot of upper back work and lats. stuff like face pulls, pull ups, barbell rows, db rows and band pull aparts. ive heard you should do at least 1 pull for every press you do. other than that, for the tris and the chest and shoulders you can do stuff like floor presses for higher reps, incline or flat DB presses, side and front raises and extensions of all sorts. i dont always push the acessory stuff that hard though, just enough to get some work in, keep the focus on the main lift

alright i'll keep the first part in mind- i think my back is my strongest body part and i usually just do deads, DB rows, chins, pullthroughs/hypers once and a while.

I was already really contemplating hitting floor presses hard. However, there isn't really much room to do them at my gym :( I will probably give flat/incline DB Bench a go too. Thanks for the advice!

SCmmaFAN
06-04-2010, 07:34 AM
Thanks man. Regardless- 400+ is a hell of a milestone and you're already at 417.5 (never heard of anyone squatting exactly that weight haha). yeah definitely going to take every moment in this weekend. should be fun!

I am going away to PA (live in NJ), but it's only an hour and a half away. Closest school I applied to called Muhlenberg College- small liberal arts school. I looked at some schools pretty far away and took some long drives to GW, UMaryland, as well as some others- but i definitely like the environment of smaller schools. Where did you attend college?

HAHA! The only reason I hit 417.5 is because I have a pair of 1.25# plates for microloading.

I got around for my college education. I went to a school in WV, UNC, and the U. of South Carolina. I'm slightly over-educated.:)

I think you are probably making a good decision about going to a small school as an undergrad. There's nothing terribly wrong with the big schools as an undergrad but there are some drawbacks that I don't care for.

Were you trying out for the soccer team at your new school?

JRider23
06-07-2010, 04:42 AM
HAHA! The only reason I hit 417.5 is because I have a pair of 1.25# plates for microloading.

I got around for my college education. I went to a school in WV, UNC, and the U. of South Carolina. I'm slightly over-educated.:)

I think you are probably making a good decision about going to a small school as an undergrad. There's nothing terribly wrong with the big schools as an undergrad but there are some drawbacks that I don't care for.

Were you trying out for the soccer team at your new school?

haha that's awesome!- i'd love to get some of those myself.. i imagine they really come in handy on military pressing.

Great schools!! UNC is real tough to get into- what did you major in?

Thanks. I really like the attention they give you at smaller schools.. Also, the fact you're not just another number is pretty comforting. For grad school though I am most likely going to a larger university.

I was really contemplating trying out for soccer and maybe even basketball, but I decided that I didn't want to. My school is the 15th best D3 team in the nation, and they only graduated a few seniors this year. Even if I could maybe make the team, I want to put aside time for studying for the first time in my life. The basketball coach said he has 7 or 8 walkons who have already contacted him- they're trying out for 1-2 spots, so no way i want to waste my time for something that probably won't work out in the end. I coasted through high school, but no way i can do the same with college :)


EDIT: Oh, forgot to mention today is Military Day. Going up to my college tomorrow to schedule classes which should be a blast!

chevelle2291
06-07-2010, 12:51 PM
haha that's awesome!- i'd love to get some of those myself.. i imagine they really come in handy on military pressing.

Great schools!! UNC is real tough to get into- what did you major in?

Thanks. I really like the attention they give you at smaller schools.. Also, the fact you're not just another number is pretty comforting. For grad school though I am most likely going to a larger university.

I was really contemplating trying out for soccer and maybe even basketball, but I decided that I didn't want to. My school is the 15th best D3 team in the nation, and they only graduated a few seniors this year. Even if I could maybe make the team, I want to put aside time for studying for the first time in my life. The basketball coach said he has 7 or 8 walkons who have already contacted him- they're trying out for 1-2 spots, so no way i want to waste my time for something that probably won't work out in the end. I coasted through high school, but no way i can do the same with college :)


EDIT: Oh, forgot to mention today is Military Day. Going up to my college tomorrow to schedule classes which should be a blast!

Way to actually put your education ahead of athletics. I've known way too many kids from my HS who had the grades and the ACT to get into a great school but they settled for a lesser school so they could play D3 volleyball or football or whatever.

I go to a small liberal arts school, so if you have any questions feel free to ask. I will tell you that there are times when I want the school to be bigger, but they are rare occasions.

SCmmaFAN
06-07-2010, 01:57 PM
haha that's awesome!- i'd love to get some of those myself.. i imagine they really come in handy on military pressing.

Great schools!! UNC is real tough to get into- what did you major in?

Thanks. I really like the attention they give you at smaller schools.. Also, the fact you're not just another number is pretty comforting. For grad school though I am most likely going to a larger university.

I was really contemplating trying out for soccer and maybe even basketball, but I decided that I didn't want to. My school is the 15th best D3 team in the nation, and they only graduated a few seniors this year. Even if I could maybe make the team, I want to put aside time for studying for the first time in my life. The basketball coach said he has 7 or 8 walkons who have already contacted him- they're trying out for 1-2 spots, so no way i want to waste my time for something that probably won't work out in the end. I coasted through high school, but no way i can do the same with college :)


EDIT: Oh, forgot to mention today is Military Day. Going up to my college tomorrow to schedule classes which should be a blast!

The plates are expensive for what they are but they have helped a lot in my increase.

I was a double major in geography and computer science. Wow, that was eons ago it seems. Those were good days and times.

Small schools are awesome for an undergrad for the reasons you mentioned. Big schools are good too but bad for the opposite reasons you listed for small schools. One of the big thing to me is that you get grad students teaching intro classes without any experience to students who probably need the most attention. It's kind of a messed up a system but it's the way it is. I know this because I was on both sides of the fence and it sucks. I thoroughly enjoyed my small college days.

I'm glad you are putting your education first. I had the burning desire to compete again in college. So I decided to walk on during my second semester for football spring drills. I was doing well etc. but decided over that summer to get my mind right on why I was there.

You'll have plenty to keep you busy a new college student.

JRider23
06-07-2010, 04:53 PM
Way to actually put your education ahead of athletics. I've known way too many kids from my HS who had the grades and the ACT to get into a great school but they settled for a lesser school so they could play D3 volleyball or football or whatever.

I go to a small liberal arts school, so if you have any questions feel free to ask. I will tell you that there are times when I want the school to be bigger, but they are rare occasions.

Thanks man... I was really contemplating trying out for both- got in touch with the coaches and everything. Yeah, I know a few kids like that too but some are actually playing D1 at lesser schools, and some got into higher D1 and D3 schools than they could have gotten into without sports.

If you don't mind me asking, where do you go? I looked at a lot of small LA colleges on the east coast. I will definitely let you know if i have any questions- thanks.


The plates are expensive for what they are but they have helped a lot in my increase.

I was a double major in geography and computer science. Wow, that was eons ago it seems. Those were good days and times.

Small schools are awesome for an undergrad for the reasons you mentioned. Big schools are good too but bad for the opposite reasons you listed for small schools. One of the big thing to me is that you get grad students teaching intro classes without any experience to students who probably need the most attention. It's kind of a messed up a system but it's the way it is. I know this because I was on both sides of the fence and it sucks. I thoroughly enjoyed my small college days.

I'm glad you are putting your education first. I had the burning desire to compete again in college. So I decided to walk on during my second semester for football spring drills. I was doing well etc. but decided over that summer to get my mind right on why I was there.

You'll have plenty to keep you busy a new college student.

Yeah man definitely. I looked at UMaryland, which is a real good school and the tour took 3 1/2 hours. According to a lady on admissions, I was going to get in there but it wasn't the right fit. Too many people go to schools that are considered to be more prestigious because of the name, even if it isn't the best fit for them. I actually have a real desire to compete too, but I feel like i need to have a lot of self-discipline if i am to keep my scholarship at this school. I applied early (it was a slight reach) and got a nicely sized scholarship. Thx


Military Press Day----- cut short since i went into it feeling like ****. Miserable workout


Military Press
45x8
65x8
85x8
85x8
85x7
85x6
85x5
- PR 34 reps in 5 sets with 85 lbs.

Neutral Grip Chins
5
5
5

Dips
0
0


Comments: My left tricep was fried during the dips, and i couldn't even go down without it hurting too much. Hopefully it will be ok as i am not hitting my tris until the end of the week for bench press day. My body definitely isn't used to this kind of volume, so maybe i should start with even lighter weights? Idk- any ideas are more than welcome!!!

Then again, it might have just been my diet this weekend. It consisted of mostly beer, good amount of hard alcohol, and processed food once again coupled with more alcohol. Also had water. I drink sparingly, but this weekend i went way over the top. Anyone think this has something to do with my hindered performance?

Drew92
06-07-2010, 05:26 PM
Not to bad at least you got the major lifts in. I may go and try 85lbs for 5 sets and see what I get. I don't want to lift to much weight and mess with my back.

Keaffer14
06-07-2010, 10:41 PM
nice reps on the miliaty press man

JRider23
06-09-2010, 05:46 PM
Thanks guys....

Deadlift Day

Deadlift
135x5
185x5
225x3
275x5- PR 5x5
275x5
275x5
275x5
275x5

Alt. DB Curls
20 lb DBs x 10 (per arm)- PR 4x10
20 lb DBs x 10
20 lb DBs x 10
20 lb DBs x 10

Hypers (BW)
20- PR 3x20
20
20


Comments: Good workout. I was soo fatigued after deads- especially my grip. My shins were bleeding after the first set with 275, but i honestly could give 2 ****s. Gotta start wearing higher socks to avoid this ****. Form has really been spot on with deadlifts, and if i had more time i would have gotten 6 sets of 5 reps with 275. Can't wait to keep killing these multiple set deadlifts!!!!

Keaffer14
06-09-2010, 06:08 PM
sick deads man, pulling for reps always tires me out pretty bad

SCmmaFAN
06-09-2010, 06:35 PM
Big deadlifting again!!!

chevelle2291
06-09-2010, 07:48 PM
J, I go to Drake University in Des Moines.

Solid deadlifting. Very impressive.

People are going to call me a pu$$y, but If your gym has one of those foam covers to go over the barbell, you can use that to help stop the bleeding in your shins. Call me a bitch all you want, but I've got deep, deep scars in my shins from deads and that's the only thing that's stopped them from getting torn up.

Drew92
06-09-2010, 07:48 PM
ahh I wish I could deadlift. Where the hypers on a 45 degree angle?

SCmmaFAN
06-09-2010, 07:52 PM
J, I go to Drake University in Des Moines.

Solid deadlifting. Very impressive.

People are going to call me a pu$$y, but If your gym has one of those foam covers to go over the barbell, you can use that to help stop the bleeding in your shins. Call me a bitch all you want, but I've got deep, deep scars in my shins from deads and that's the only thing that's stopped them from getting torn up.

I won't because I don't understand a lot of folks negative obsession with the so-called pu$$y pad. If it helps you lift and gets your mind focused on lifting rather than distracted by discomfort by all means a person should go for it.

chevelle2291
06-09-2010, 07:55 PM
I won't because I don't understand a lot of folks negative obsession with the so-called pu$$y pad. If it helps you lift and gets your mind focused on lifting rather than distracted by discomfort by all means a person should go for it.

This. It's not like i'm afraid of pain. But I AM afraid of an infection creeping in that deep scar tissue and laying me on my ass for a few weeks.

How ya doin, SC? :hello:

JRider23
06-11-2010, 05:22 PM
Bench Day


Bench
45x10
95x5
115x3
140x6- PR 4x6
140x6
140x6
140x6
140x3 1/2

DB Row
35 lb DB x 8
50 lb DB x 8 (per arm)- PR 3x8
50 lb DB x 8
50 lb DB x 8

DB Bench
50 lb DBs x 8
50 lb DBs x 7

Seated Calves
45 x 10 (4 second + pause at bottom on all reps)
45x10

Dips (for chest)
6
6
4 1/2 (i think)


Comments: Bench went real well. On the 4th set, the 4th rep felt really hard, but i kept really good form and nailed the next 2 reps. DB Rows were fairly easy, and if my back wasn't so sore from high volume deads i would have done more. BB Bench took so much out of me that DB Bench went terribly. Calves were just to break between dips and bench, but dips were hella hard today. COuld have done more on first 2 sets, but didn't want to. going out to play soccer soon

chevelle2291
06-11-2010, 05:45 PM
Bench Day


Bench
45x10
95x5
115x3
140x6- PR 4x6
140x6
140x6
140x6
140x3 1/2

DB Row
35 lb DB x 8
50 lb DB x 8 (per arm)- PR 3x8
50 lb DB x 8
50 lb DB x 8

DB Bench
50 lb DBs x 8
50 lb DBs x 7

Seated Calves
45 x 10 (4 second + pause at bottom on all reps)
45x10

Dips (for chest)
6
6
4 1/2 (i think)


Comments: Bench went real well. On the 4th set, the 4th rep felt really hard, but i kept really good form and nailed the next 2 reps. DB Rows were fairly easy, and if my back wasn't so sore from high volume deads i would have done more. BB Bench took so much out of me that DB Bench went terribly. Calves were just to break between dips and bench, but dips were hella hard today. COuld have done more on first 2 sets, but didn't want to. going out to play soccer soon

Nice bench and rows. How close are you grip-wise on bench? I haven't done DB rows in probably three years. May have to do those sometime...

JRider23
06-12-2010, 06:47 PM
Nice bench and rows. How close are you grip-wise on bench? I haven't done DB rows in probably three years. May have to do those sometime...

usually my pinky is on or a little to the left or the ring. I love DB Rows... My left arm was doing the bulk of the work on BB Rows, and switching to DBs has not only increased my strength on both arms, but also added more size to my back.

JRider23
06-13-2010, 01:44 PM
Squat Day- ****ty workout and i had to go midway through


Squat
45x5
95x3
135x3
155x2
185x8- PR 2x8
185x8

1 legged SLDL
45 lb DB x 10 (per leg)- PR 3x10
45 lb DB x 10
45 lb DBx 10


Comments: Squats felt like absolute ****. I was out all day at a fundraiser carrying **** everywhere, and the humidity was almost unbearable. Diet has been worse than usual lately (and it's never that good) as well, and my upper body is still really sore.. I felt it harder to stabilize the weight today, and wanted to vomit after 4 reps on my second set. I swear 1 legged SLDL's are becoming my favorite exercise. I think after conventional squats and deads, they make me sweat the most of any exercise.

chevelle2291
06-13-2010, 03:56 PM
Squat Day- ****ty workout and i had to go midway through


Squat
45x5
95x3
135x3
155x2
185x8- PR 2x8
185x8

1 legged SLDL
45 lb DB x 10 (per leg)- PR 3x10
45 lb DB x 10
45 lb DBx 10


Comments: Squats felt like absolute ****. I was out all day at a fundraiser carrying **** everywhere, and the humidity was almost unbearable. Diet has been worse than usual lately (and it's never that good) as well, and my upper body is still really sore.. I felt it harder to stabilize the weight today, and wanted to vomit after 4 reps on my second set. I swear 1 legged SLDL's are becoming my favorite exercise. I think after conventional squats and deads, they make me sweat the most of any exercise.

Nice squatting considering. Was this a squat-only day for some reason?

Don't feel bad about almost vomiting, I dry heave nearly every leg day; mostly from nerves, but also from metabolic stress. :evillaugh:

JRider23
06-13-2010, 06:28 PM
Nice squatting considering. Was this a squat-only day for some reason?

Don't feel bad about almost vomiting, I dry heave nearly every leg day; mostly from nerves, but also from metabolic stress. :evillaugh:


Well even though I am not following the %s of the 5/3/1, I am following the principles of the 5/3/1. I am dedicating a day to military, deads, bench, and squat + assistance. I would have liked to get more work done today for assistance (abs and lunges/leg press), but I had to go.

Also, I never feel bad about almost vomiting even though it has never actually happened. It's just kind of annoying that it was after 185 for 2x8 when about a month ago it was after 215x5 for 2 sets, 165x12, and 135x20 lol.

JRider23
06-15-2010, 03:23 PM
Military Press Day


Military Press (had to clean the weight up every time)
45x5
65x5
90x7- PR 5x7
90x7
90x7
90x7
90x7

Chinups
5 (too many people)

paused CGBP (3-4 seconds)- First Time
45x5
65x5
85x8
85x8
85x8

Seated Calves with very slow negative
55x10
55x10

Dips (upright for tris)
8
6
5
4


Comments: My last Military Day was definitely a fluke. Today was real solid- every 7th rep got harder on each set and the last one was a real fight. I am honestly sick of doing chins- might start pullups just because, but i feel like i am getting weaker on them and really just don't like them. There were also 7 people working in so i said f that. Paused CGBP was weird... it wasn't hard but my tris definitely felt it. Would have loved to do floor press by the squat rack if nobody was there. Calves were to give me a break be fore dips, which went ok

chevelle2291
06-15-2010, 03:25 PM
Military Press Day


Military Press (had to clean the weight up every time)
45x5
65x5
90x7- PR 5x7
90x7
90x7
90x7
90x7

Chinups
5 (too many people)

paused CGBP (3-4 seconds)- First Time
45x5
65x5
85x8
85x8
85x8

Seated Calves with very slow negative
55x10
55x10

Dips (upright for tris)
8
6
5
4


Comments: My last Military Day was definitely a fluke. Today was real solid- every 7th rep got harder on each set and the last one was a real fight. I am honestly sick of doing chins- might start pullups just because, but i feel like i am getting weaker on them and really just don't like them. There were also 7 people working in so i said f that. Paused CGBP was weird... it wasn't hard but my tris definitely felt it. Would have loved to do floor press by the squat rack if nobody was there. Calves were to give me a break be fore dips, which went ok

Where do you workout where it's so packed? I'd be pissed as hell if I had to work in with that many people. My limit is two people, but usually I don't have to work in because I'm too focused in the gym to talk to anybody haha. :p

JRider23
06-15-2010, 04:22 PM
Where do you workout where it's so packed? I'd be pissed as hell if I had to work in with that many people. My limit is two people, but usually I don't have to work in because I'm too focused in the gym to talk to anybody haha. :p

Local YMCA.. I went about 45 minutes later than usual and there was a group of 5-6 kids rotating in on chins + the people who had to do cable **** since they're in the same spot.

I might just start working out at school... Only thing I have against that is that it would be pretty distracting lifting with a lot of my friends. I don't look that strong when I have a tee shirt on (not that i'm really strong because i'm not), but if people saw me deadlifting 3 plates and squatting 2 plates they'd probably **** themselves since a lot of people can't even tell i lift. That definitely came out the wrong way as pretty self-serving, but it would definitely take away my focus which is why i'm contemplating it.

SCmmaFAN
06-15-2010, 07:07 PM
Nice pressing effort.

I can understand about not wanting to lift around friends too. I hope you are planning to continue lifting when you go off to college in a couple of months.

SCmmaFAN
06-15-2010, 07:09 PM
This. It's not like i'm afraid of pain. But I AM afraid of an infection creeping in that deep scar tissue and laying me on my ass for a few weeks.

How ya doin, SC? :hello:

I'm doing great myself!

I missed replying to you. Sorry about that. I'd definitely use the pad to protect that scar tissue!

JRider23
06-15-2010, 09:19 PM
Nice pressing effort.

I can understand about not wanting to lift around friends too. I hope you are planning to continue lifting when you go off to college in a couple of months.

Thanks!

Yeah, I am definitely going to continue lifting in college. I have already spoken to another incoming freshman who is interested in starting a weightlifting club, so i will join that if it's made. It was amazing going seeing my future gym and spotting 8+ power racks :)

JRider23
06-17-2010, 03:34 PM
Deadlift Day--- wanted to do 285 lbs but miscounted and did 295. Today wasn't a great workout, but wasn't that bad- last day of high school and even though i wasn't crying, seeing my friends cry definitely put me on the verge of tears. Great 4 years, and will have to kill bench tomorrow.


Deadlift
135x3
185x3
225x3
245x1
295x4- PR 3x4
295x4
295x4

Hypers
BW + 25 x 15
BW + 25 x 15
BW + 25 x 10

DB Curls
25 lb DBs x 7 (per arm)
25 lb DBs x 7
15 lb DBs x 10
15 lb DBs x 10

Renegade Rows
25 lb DBs x 10 (5 per arm)
25 lb DBs x 10
25 lb DBs x 10


Comments: Haven't been this emotional in a while.. really hit me that i won't be seeing a lot of these kids ever again. I wasn't motivated at all today, and even warmup sets felt kind of hard at 225 for some reason. However, I now realize 3x4 @ 295 isn't terrible. Not sure what i'll do for next week yet. Hypers always make my lower back really sore after i do them- like really sore. Curls were ****tier than usual, and renegade rows i am going to have to stop because the DBs aren't sturdy at all.

StLRPh
06-17-2010, 03:48 PM
Congrats on the DL PR!

SCmmaFAN
06-17-2010, 06:05 PM
Another big deadlifting day!

About your emotions...it's all normal and understandable but you're moving to a better part of your life now. At least you have stuff like Facebook (and who knows what the future may bring) to keep in contact with people.

Coke
06-17-2010, 06:32 PM
Graduating from high school is a milestone, congrats...good luck with all your future plans.

You are a damn good lifter, stay with it man.

JRider23
06-18-2010, 03:39 PM
Congrats on the DL PR!

thanks man!


Another big deadlifting day!

About your emotions...it's all normal and understandable but you're moving to a better part of your life now. At least you have stuff like Facebook (and who knows what the future may bring) to keep in contact with people.

Yep :) Now that I look back on it, I increased 20 lbs to get 3x4 instead of 5x5 so i guess that's not terrible.

Yeah man, I can't wait for college!! That's definitely true- i deleted my facebook for a long time and just got it back to stay in touch with everyone. Thanks for the response.


Graduating from high school is a milestone, congrats...good luck with all your future plans.

You are a damn good lifter, stay with it man.

Thanks a lot bro- i appreciate it.


EDIT: Forgot to post my workout haha.

Bench Press
45x5
95x5
115x3
145x5- PR 5x5
145x5
145x5
145x5
145x5

DB Row
55 lb DB x 10 (per arm)- PR 2x10
55 lb DB x 10

Dips
BW+25 lbs x 7- PR (i think)
BW+25 lbs x 4
BW+25 lbs x 3
BW x 5

Incline DB- lol
40 lb DBs x 8
40 lb DBs x 5

DB Skulls
10 lb DBs x 12- PR 5x12
10 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12


Comments: Good workout. I didn't eat anything today besides 2 big twix bars, cereal, an apple, organic fruit snacks, and some nuts. Bench was really good, especially considering i didn't ask for a spotter on any sets. It definitely helped my psyche going into each set that i needed to get it up on my own. My form is improving each workout, and i can feel it getting a lot better. DB Rows were ok today, and so were dips. Incline DB was a joke to do after weighted dips, but some guy i was talking to who i used to deadlift with recommended them so i said what the hell.. it's been a while since i've done them. Skulls were for a pump (which i've never worked out for) and to just hit my triceps.

StLRPh
06-18-2010, 04:44 PM
Keep the PRs coming!

Drew92
06-18-2010, 04:45 PM
Nice pressing. Creeping up on bw x5 bench!

chevelle2291
06-18-2010, 07:30 PM
Bench is coming along! I feel like once you get over the BWxreps barrier, the gains come a lot faster. What are your goals for weightlifting? Bodybuilding, powerlifting, general fitness?

JRider23
06-18-2010, 10:16 PM
Keep the PRs coming!

Thanks. I'll keep trying :)


Nice pressing. Creeping up on bw x5 bench!

Thanks- yeah, not sure what my BW is but i should hit it pretty soon :) (probably around 160-165) Since today was easier than i originally anticipated, I am going to go for 4x5/5x5 depending on how i feel with 150.


Bench is coming along! I feel like once you get over the BWxreps barrier, the gains come a lot faster. What are your goals for weightlifting? Bodybuilding, powerlifting, general fitness?

Thanks- my form has been a lot better lately, and i probably could have done more reps on all my sets. My goal for lifting is to enjoy myself and bring up my lifts; I am not lifting for any sports, but I still love hitting the gym. It would be nice to be able to bench 2 plates sometime before the end of the year, squat 3 plates, and deadlift 4 plates. To be honest, I have no desire to be ridiculously strong and like the lean look i have now so i want to keep gaining slowly and steadily.

JRider23
06-20-2010, 10:06 AM
Squat Day- i had 20 minutes to workout, and this was the worst workout of all time lol. Also the first time i left my ipod headphones at home


Squat
45x5
95x3
135x3
185x2
200x5
200x4

Leg Curls- first time and idk why i did them
140x10

1 legged SLDL
35 lb DB x 8 per leg

Decline Situps
10 lb weight behind head x 8


Comments: terrible. I feel like my squats are getting weaker and weaker for some reason- i wanted 200x3x5 today, but i am really feeling ****ty on squats. Maybe the increased volume over the rest of the week is tiring my CNS? Leg curls were boring like any machine.. i haven't done a machine besides pullthroughs for a damn long time. didn't have time for anything else, so i just called it a bad workout. Will kill military on tuesday though

Also, if anyone has ANY ideas/suggestions as to why my squat might be getting weaker please feel free to let me know. Thanks

StLRPh
06-20-2010, 12:13 PM
You had a PR deadlift workout 3 days ago, bench 2 days ago, and have been running on fumes from Prom and not eating as much as you should (impression I got from your log). Just take a little more rest, eat a LOT of food and I'm sure it will sort itself out.

JRider23
06-21-2010, 06:50 PM
Was going to do Military Press Day today since my friend who was driving me around wanted to workout.. I switched after some warmup sets to complexes though. Just helped him learn deadlifts and he did some complexes with me. Short workout


Military Press
45x5
65x5
75x5

BB Complexes
65 lbs--- Back Squat, Hang Clean, Military Press, Front Squat, Row x 6 reps per
75 lbs--- Back Squat, Hang Clean, Military Press, Front Squat, SLDL, Row x 6 reps per
85 lbs--- Back Squat, Hang Clean and Push Press, SLDL x 6 reps per


Comments: This was after playing soccer for about an hour. I guess i'll do military day tomorrow how i originally planned it. Hopefully today won't hinder my performance... Complexes were fun and pretty challenging. With the 85 lbs, I hit my chin on the press of the hang clean and had to set the weight down for a second. Was too hard to do anything else after that though, and i left the gym really sweaty.

chevelle2291
06-21-2010, 07:32 PM
Deadlift Day--- wanted to do 285 lbs but miscounted and did 295. Today wasn't a great workout, but wasn't that bad- last day of high school and even though i wasn't crying, seeing my friends cry definitely put me on the verge of tears. Great 4 years, and will have to kill bench tomorrow.

http://verydemotivational.files.wordpress.com/2010/04/129151699640686314.jpg

Just kidding around obviously. I was there very recently. Honestly, after your first few weeks at college you won't miss many of those people anymore. You'll find friends who are more interesting, with more in common; better looking chicks who put out more; and you have more access to alcohol. :p And I had a great high school experience.

Congrats on graduating, though. That's a big step into the semi-real world. Enjoy all the grad parties. :)

JRider23
06-22-2010, 02:04 PM
Military Day- Shoulder was hurting, so i stopped after 3 sets. wanted 5 though


Military Press
45x5
65x5
75x5
95x5- PR 3x5
95x5
95x5

Wide Grip Pullups- also felt it in my shoulder a bit
BWx5
BWx5

Dips- shoulder didn't feel up for it, tried one.

Seated Calves- super slow negatives
70x8
70x8

CGBP
45x5
95x10- PR 4x10
95x10
95x10
95x10

Farmers Walks with trap bar (i will assume it weighs 45 lbs). Each trip is about 15-25 steps depending on how big they are. Small room, but the only one
135x 4 trips
185x 2 trips
205x 2 trips


Comments: Shoulder is feeling better already, but i need to have a stretching routine for my upper body like i do for my lower body. Wide grip pullups were ok- will feel better doing them when my shoulder isn't hurting. CGBP i didn't want to go too heavy, and i saw that my gym just got a trap bar, so i wanted to take advantage of it.

chevelle2291
06-22-2010, 02:45 PM
Military Day- Shoulder was hurting, so i stopped after 3 sets. wanted 5 though


Military Press
45x5
65x5
75x5
95x5- PR 3x5
95x5
95x5

Wide Grip Pullups- also felt it in my shoulder a bit
BWx5
BWx5

Dips- shoulder didn't feel up for it, tried one.

Seated Calves- super slow negatives
70x8
70x8

CGBP
45x5
95x10- PR 4x10
95x10
95x10
95x10

Farmers Walks with trap bar (i will assume it weighs 45 lbs). Each trip is about 15-25 steps depending on how big they are. Small room, but the only one
135x 4 trips
185x 2 trips
205x 2 trips


Comments: Shoulder is feeling better already, but i need to have a stretching routine for my upper body like i do for my lower body. Wide grip pullups were ok- will feel better doing them when my shoulder isn't hurting. CGBP i didn't want to go too heavy, and i saw that my gym just got a trap bar, so i wanted to take advantage of it.

http://www.wannabebig.com/injury-rehab-and-stretching/improve-performance-with-an-effective-upper-body-warm-up/
(http://www.wannabebig.com/injury-rehab-and-stretching/improve-performance-with-an-effective-upper-body-warm-up/)

^^Personally I think all that is a bit much. Usually for an upper warm-up I do planks, push ups, supermans, arm rotations, shoulder dislocations, and that's it. Then I get started. Takes me about 5-10 mins.

I haven't done wide-grip pullups in forever, I used to do them all the time. Great exercise.

Farmers walks with a trap bar? That's gotta look awkward haha. If I was going to do them, I think I would just load up either a triceps bar or an ez curl bar with 45s and take a walk.

StLRPh
06-22-2010, 06:38 PM
Congrats on the PRs

Drew92
06-23-2010, 03:50 PM
Whats your lower body stretching routine?

JRider23
06-24-2010, 11:43 AM
http://www.wannabebig.com/injury-rehab-and-stretching/improve-performance-with-an-effective-upper-body-warm-up/
(http://www.wannabebig.com/injury-rehab-and-stretching/improve-performance-with-an-effective-upper-body-warm-up/)

^^Personally I think all that is a bit much. Usually for an upper warm-up I do planks, push ups, supermans, arm rotations, shoulder dislocations, and that's it. Then I get started. Takes me about 5-10 mins.

I haven't done wide-grip pullups in forever, I used to do them all the time. Great exercise.

Farmers walks with a trap bar? That's gotta look awkward haha. If I was going to do them, I think I would just load up either a triceps bar or an ez curl bar with 45s and take a walk.

thanks for that link... i was actually thinking back to that since i modeled part of what i currently do for lower body warmups after the other one.

- I absolutely love farmers walks with a trap bar... even just static holds since i think you can use more weight than with a barbell and hold it for more time. Farmers walks are killer though with them- i want to do longer distances, but i can't since my gym is so small. I definitely recommend them.


Congrats on the PRs

Thanks man.


Whats your lower body stretching routine?

I typically do 4 count squats, bridges, 1 legged bridges, and a few other stuff that i make decided as i go along depending on how i am feeling. Sometimes lateral lunges, leg swings, and some dynamic stuff for quads that i don't remember the name of.



Deadlift Day


Deadlift
135x5
185x3
225x3
275x2
315x2- PR 5x2
315x2
315x2
315x2
315x2

Alt DB Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 5

- Ride had to leave, so i left. Did the curls very slow and controlled


Comments: Deadlifts were 90% of 1RM for 5x2, so that was solid. My form was really good throughout every rep, and i definitely could have done more on all of my sets. Graduation tonight followed by "project graduation" from 7:30 PM till 6:00 AM- should be fun

StLRPh
06-24-2010, 12:00 PM
That's a lot of heavy doubles on DL!

JRider23
06-24-2010, 12:59 PM
That's a lot of heavy doubles on DL!

thanks man. My next goal is to stay awake until 6:00 AM after doing one of the heaviest deadlift sessions of my life haha

SCmmaFAN
06-24-2010, 08:13 PM
I know I sound like a broken record but nice deadlifting.

I hope you enjoy your graduation and project graduation night!

JRider23
06-27-2010, 11:47 AM
I know I sound like a broken record but nice deadlifting.

I hope you enjoy your graduation and project graduation night!

hahaha thanks :)

It was real fun actually. We went to some gay science building in queens where the first 4 hours was exhibits, but then they brought us into a room with a DJ and tables with poker/blackjack for a while, so it was fun.



I didn't lift Friday since I got home at 6:45 AM and didn't lift yesterday since i felt like ****.. I pushed my bench day back and will do squats on Tuesday. I may or may not have time for Military on Thursday since I leave for Marseilles for about a week.


Bench Day


Bench Press
45x10
95x5
115x3
135x2
150x5- PR 5x5
150x5
150x5
150x5
150x5

DB Row
45 lb DB x 10 (per arm)- PR 5x10
45 lb DB x 10
45 lb DB x 10
45 lb DB x 10
45 lb DB x 10

Seated Calves- real slow negatives
45x12- PR 4x12
45x12
45x12
45x12

Incline DB
35 lb DBs x 12
35 lb DBs x 12

Pushups (at home after workout)
BW x 20
BW x 20


Comments: Great workout! Didn't have a spotter for my first 3 sets and didn't need the guy who offered for my last 2. After the first set i probably left 3-4 in the tank and after the last one i probably left 1-2 in the tank, so my bench is definitely getting stronger. I think 200 is more than attainable by the end of August, if not sooner. DB Rows went well, although i took long rest between some since some guy kept asking me to spot his bench press. Going to start hitting calves hard with high reps and higher weight, incline DB there were 4 guys working in so i left and did pushups at home which gave me a hell of a chest pump.

Drew92
06-27-2010, 12:08 PM
Nice PRs! I have never liked 5x5 for the simple reason that you have to use a weight that you could get for 7-8 reps, but if its working for you keep at it.

JRider23
06-29-2010, 02:42 PM
Nice PRs! I have never liked 5x5 for the simple reason that you have to use a weight that you could get for 7-8 reps, but if its working for you keep at it.

Thanks man. I am kind of starting a new routine, will post it later since I am in a rush.

Was supposed to do front squats, but I saw this guy who i sometimes lift with deadlifting. He got 315x6ish and looks like he has about 40, 50 pounds on me. After 45x5 front squatting, I told him **** it and decided to deadlift. It was like i was possessed to deadlift; my gut told me to ****ing kill it today. My left hamstring felt kinda weird early on during dynamic stretching, but it felt better after i started deads and foam rolled/stretched it more.

Deadlift
135x5
185x3
225x3
275x1
315x1
365x1- PR (wasn't even a battle)
320x2- PR
325x2- PR
330x2- PR

Bulgarian Split Squat
20 lb DBs x 5 per leg.... my hamstring was feeling kinda weird so i decided to stop

Leg Extensions
140 x 2---- wanted to see all the hype behind these. did not live up to the word of the kids who told me i had to do them.

Abs
Highest Decline Situps x BW x 12
Highest Decline Situps x BW x 12
Russian Twists x 10 lbs x 20
Russian Twists x 10 lbs x 20


Comments: Best workout of my life. I wanted 335x2 on deads, but i was honeslty so tired i didn't hesitate to not do it. I don't like to toute my own horn, but this is my log so i'll go ahead... My form on deadlifts feels flawless and the guy who was deadlifting before me said he couldn't spot any errors. 365 went up without much struggle, which indicates to me that i can probably hit more. My abs felt like they were dying after the russian twists since i haven't hit them in so long. going to start nailing them though because my friend said she never knew i "almost" had a 6 pack the other day... A lot of girls were pleasantly surprised and it would be nice to have a 6 pack without having to flex my abs.

StLRPh
06-29-2010, 03:42 PM
Congrats on the PR!

Keaffer14
06-29-2010, 04:18 PM
fantastic lifting as of late man, congrats on the PR's. deadlifts are looking great

Coke
06-29-2010, 04:32 PM
Raising up impressively bro.

SCmmaFAN
06-29-2010, 07:12 PM
Dude, that is sick @ 365x1!!! Is that 2x your body weight? Then you go and knock out some more 300+ pound reps!

chevelle2291
06-29-2010, 07:18 PM
Thanks man. I am kind of starting a new routine, will post it later since I am in a rush.

Was supposed to do front squats, but I saw this guy who i sometimes lift with deadlifting. He got 315x6ish and looks like he has about 40, 50 pounds on me. After 45x5 front squatting, I told him **** it and decided to deadlift. It was like i was possessed to deadlift; my gut told me to ****ing kill it today. My left hamstring felt kinda weird early on during dynamic stretching, but it felt better after i started deads and foam rolled/stretched it more.

Deadlift
135x5
185x3
225x3
275x1
315x1
365x1- PR (wasn't even a battle)
320x2- PR
325x2- PR
330x2- PR

Bulgarian Split Squat
20 lb DBs x 5 per leg.... my hamstring was feeling kinda weird so i decided to stop

Leg Extensions
140 x 2---- wanted to see all the hype behind these. did not live up to the word of the kids who told me i had to do them.

Abs
Highest Decline Situps x BW x 12
Highest Decline Situps x BW x 12
Russian Twists x 10 lbs x 20
Russian Twists x 10 lbs x 20


Comments: Best workout of my life. I wanted 335x2 on deads, but i was honeslty so tired i didn't hesitate to not do it. I don't like to toute my own horn, but this is my log so i'll go ahead... My form on deadlifts feels flawless and the guy who was deadlifting before me said he couldn't spot any errors. 365 went up without much struggle, which indicates to me that i can probably hit more. My abs felt like they were dying after the russian twists since i haven't hit them in so long. going to start nailing them though because my friend said she never knew i "almost" had a 6 pack the other day... A lot of girls were pleasantly surprised and it would be nice to have a 6 pack without having to flex my abs.


Having a six pack without flexing would take a very low BF percentage and or stellar genetics. I'm not saying it's impossible, but most folks you see in the BB magazines with the ripped abs are flexing, and HARD, for that shot.

I'd worry less about nailing the abs and worry more about nailing said girls. :evillaugh:

In seriousness, heavy decline crunches ftfw. That and weighted leg raises.

Drew92
06-30-2010, 07:43 AM
Nice lifting broseph!

JRider23
06-30-2010, 03:07 PM
Thanks everyone!!!

Scmma- My BW is around 160-165, so it's actually closer to 2.25xBW if my mental math is right... Regardless 365 is a number i wanted to hit somewhere way down the road a few months ago so to get it at this point feels amazing. The fact that it went up in one fluid motion was also a huge confidence booster- wasn't that hard. This might be a stretch but i hope to hit 405 in the near future.

Chevelle- Yeah that's a good point. When I flex i have a noticeable 6 pack, but that's a whole other story. Point taken on the abs :)

i guess it's only acceptable for my best workout to be followed up by a subpar one.


Military Press
45x5
65x5
75x3
85x10- PR (i think)
85x9
(shoulder bothering me a good amount)

Neutral Grip Chins
6
5
5
(shoulder pain still prevalent)

Dips
5
(same amount of pain. nothing more, nothing less)

Incline DB Curls
15 lb DBs x 10
15 lb DBs x 10
(Yes, this actually felt kinda weird on my shoulder. put the weight down at one point during the 2nd set)

DB Skulls
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10


Comments: Idc about having a bad workout- today was a ****tier diet day than usual since i saw grownups at 10:00 AM and got a huge popcorn. I also got 5 hours of sleep since i had to wake up at 7 for a doctors appointment. I'm a bit worried about my shoulder, so hopefully after resting it this trip and developing a stretching routine I will be okay.

Drew92
06-30-2010, 04:32 PM
i guess it's only acceptable for my best workout to be followed up by a subpar one.



If it was easy everyone would be doing it.

chevelle2291
06-30-2010, 05:19 PM
Idk what your physique goals are, but if you want a six pack you need to shut down the huge popcorn at the movies. That **** is loaded with fat, and trans fat as well, which just isn't good for you at all. My 2c.

JRider23
06-30-2010, 07:17 PM
Idk what your physique goals are, but if you want a six pack you need to shut down the huge popcorn at the movies. That **** is loaded with fat, and trans fat as well, which just isn't good for you at all. My 2c.

Yeah i know...... Even though I know it is probably detrimental to my gains, I don't really focus on my diet much if at all besides getting in a protein shake after my workout. As far as physique goes, I'm naturally skinny and it's really hard for me to gain weight (besides when i was on creatine for a month), so i typically eat whatever. I'm also happy with my physique as it's summer and i've been turning some heads in average settings where most guys don't workout. Having said that, I still eat healthy when i have the option and also try to get in protein. My main goal is to enjoy my workouts which i have really been doing lately. In 2 months when I go to college, I will be discussing some supplements to bring with another kid i met.. I will also have more chances to keep my diet in check and I definitely want to make a habit of doing so.

chevelle2291
07-01-2010, 12:57 PM
Yeah i know...... Even though I know it is probably detrimental to my gains, I don't really focus on my diet much if at all besides getting in a protein shake after my workout. As far as physique goes, I'm naturally skinny and it's really hard for me to gain weight (besides when i was on creatine for a month), so i typically eat whatever. I'm also happy with my physique as it's summer and i've been turning some heads in average settings where most guys don't workout. Having said that, I still eat healthy when i have the option and also try to get in protein. My main goal is to enjoy my workouts which i have really been doing lately. In 2 months when I go to college, I will be discussing some supplements to bring with another kid i met.. I will also have more chances to keep my diet in check and I definitely want to make a habit of doing so.

Meh...I wouldn't be too sure about keeping your diet in check when at school. For the first few months, AT THE LEAST, you're going to be drinking pretty heavily. Prolly at least Friday-Saturday, and most likely Thursday-Saturday. So, you're diet will prolly go to crap.

Maybe drinking isn't your thing right now, it wasn't mine in high school and still really isn't, but you prolly will be inhaling the booze your freshman year if you wanna have a good college experience. That sounds bad, but it's the truth. I probably wouldn't have met the great friends and girlfriend that I did if I didn't hit up the bars every weekend.

I know you probably didn't mean this by your above post, but I wouldn't rely too much on the supplements either. The only supps I ever found really helpful were fish oil, glucosamine, a multi, and protein powder. Creatine to a lesser extent also.

Nice deadlifts btw. I can't wait to hit 300x12. That'll be the day...

JRider23
07-10-2010, 11:17 AM
Meh...I wouldn't be too sure about keeping your diet in check when at school. For the first few months, AT THE LEAST, you're going to be drinking pretty heavily. Prolly at least Friday-Saturday, and most likely Thursday-Saturday. So, you're diet will prolly go to crap.

Maybe drinking isn't your thing right now, it wasn't mine in high school and still really isn't, but you prolly will be inhaling the booze your freshman year if you wanna have a good college experience. That sounds bad, but it's the truth. I probably wouldn't have met the great friends and girlfriend that I did if I didn't hit up the bars every weekend.

I know you probably didn't mean this by your above post, but I wouldn't rely too much on the supplements either. The only supps I ever found really helpful were fish oil, glucosamine, a multi, and protein powder. Creatine to a lesser extent also.

Nice deadlifts btw. I can't wait to hit 300x12. That'll be the day...

Well, besides drinking i hopefully will haha :) Right now, I drink kind of seldom but know my limits and don't usually go overboard. I can imagine what you mean "college experience" too. Wow, I'm sincerely glad to hear you met your girlfriend partying- my school has a ridiculous marriage rate among students @ about 50%. Then again, there are only 2400 kids. Also, there is no way in hell I am going to rely on supplements. I was very reluctant to take creatine, and supplements aren't something i want to take as i lift mostly for leisure. 300x12 is a nice goal. What are you at now? I guess i'll check so you don't have to respond back lol.




Had a hell of a trip. Since my mom is good friends with the person whose father runs the festival, we got VIP treatment, free hotel, free food every meal, police escorts, and met all these french celebrities. I got drunk almost every night off free and expensive wine/champagne (not seldom on this trip haha). More importantly, I did get workouts in since they had a (****ty for me at least) gym. They had a lat pulldown machine, some cables, and DBs.

First day i did upper/lower body complexes consisting of a lota **** with 10 KG DBs... Military Press, Lunges, Goblet Squats, 1 legged RDLs, Floor Press, Rows, Curls, and some other stuff. Then, I did an upper body workout the next time followed by a lower body workout in which i hurt my quad. After that i chilled in the sauna for a while. It feels better now, but I am going to have to focus on quality preworkout stretching. The next time (this was over a 7-8 day span) i killed an upper body workout. I did real high rep stuff with skull crushers, lat pulldowns, tri pushdowns, military pressing, floor pressing, curls, dips (improvised by moving 2 large trash cans together) and more.



I made some progression techniques up on the plane that I am going to give a shot with, and also came to the conclusion i lack the intensity i need with my workouts for them to be more efficient. I am going to start training for hypertrophy this summer and will post an outline for my routine sometime when i get a chance over the next few days

JRider23
07-12-2010, 03:30 PM
Lower Body Day-- first day back at the gym in about 2 weeks so i kept it pretty light


Back Squat
135x10
135x10
135x10

1 legged DB RDL
30 lb DB x 12 (per leg)
30 lb DB x 12
30 lb DB x 12

Leg Press
90x15
90x15
90x15

Leg Curls
90x10

Pullthroughs (some girls i know took the leg curls and didn't feel like talking)
65 KG x 15- PR 3x15
65 KG x 15
65 KG x 15

Standing Calves
Rest/Pause to 75 reps with 90 lbs

Farmers Walks with trap bar- each trip is about 15ish regular steps. had to keep even #s of trips after the 3 trips because i couldn't leave the bar in the prime spot at the gym.
185 lbs x 3 trips
185 lbs x 4 trips- PR
185 lbs x 2 trips
185 lbs x 2 trips
- 11 trips @ 185 lbs- PR

Abs-- Going to do them at home since i had to leave the gym right after farmers walks.


Comments: Not bad and not that time consuming. I stretched a lot more pre-workout today and did some foam rolling. Going to try to make a habit of this. I kept it real light on most stuff today, especially leg press which i have never done believe it or not. The looks i got during farmers walks far exceeded the looks i usually get during pullthroughs. One lady was yelling at a deaf trainer, but i couldn't hear what she was saying because my ipod was blasting. Saw her hand motions and mouth though. Good workout and i look forward to my high rep training

JRider23
07-12-2010, 03:43 PM
forgot to post my routine :) here it is, and some things are subject to change. Will probably move front squats instead of box/back squats and do lunges or something like that instead.

Upper Body 1
BB Bench- 3x8-12 (might use DBs)
DB Rows- 3x8-15
Incline DB Bench- 3x8-12
Pullups- 5 sets sub failure
DB Skulls- VARIES
Lat Pulldowns- 3x12
Hammer Curls- VARIES

Lower Body 1
Deadlift- VARIES
Front Squat- 3x8
Pullthroughs- 3x12-15
Bulgarian Split Squat- 3x10
Seated Calves- VARIES
Russian Twists- VARIES
Leg Raises- VARIES

Upper Body 2
Military Press- 3x8-12 (might do with DBs if BBs keep hurting my shoulder)
Chinups- 5 sets sub failure
Dips- 6 sets sub failure
Chest Supported Rows- 3x8-12
CGBP- VARIES
Incline DB Curls- VARIES
Tricep Pushdowns- 3x12-15

Lower Body 2
Box Squats- not sure yet
1 legged RDL- 3x8-12
Leg Press- 3x8-20
Leg Curls- not sure if i want to do these, but don't know what else to do for hammies- don't want GMs and can't do GHRs.
Standing Calves- VARIES
Farmers Walks- VARIES
Decline Situps- VARIES

Keaffer14
07-12-2010, 04:11 PM
nice lifting man, some good PR's on your accessory work

chevelle2291
07-12-2010, 10:31 PM
Sorry I haven't stopped by lately J, I haven't subscribed to this one yet and I need to.

My school's about the same size, so don't worry. Usually if it's a small private school with a somewhat high tuition there'll be a decent amount of hot girls and most won't be airheads (notice the word "most" :)). Good to see the trip went well.

Right now I'm at 240x4x12 deads, but progress may be a bit slow because I'll be pulling double-overhand from now on.

chevelle2291
07-14-2010, 01:45 AM
Bump.

Just looked over your workout routine. Did you make it yourself? It doesn't really look bad to me, but I just thought that maybe you'd want to change it up to push/pull/hams/quads if interested. Maybe something like this?

Day 1 Push
BB Bench 3x8-12 or IC DB Press
Military Press 3x8-12
Dips
Hammer Curls
Skulls

Off day-abs/cardio

Day 2 Quad
Squat
Front Squat
Split Squat
Leg Extensions
Calves

off day-abs/cardio

Day 3 Pull
Chinups
Lat pull-downs
Chest-supported Row
DB Rows
Barbell Curls
Tricep Extensions

Day 4 -cardio/abs

Day 5-Hams
Stiff BB Deads (instead of the DB Romanian deads)
Lunges
Leg Press (High and wide leg position to hit hams)
Leg Curls
Calves

Day 5-off or cardio/abs

Repeat starting day 6

just an idea, i'm no expert tho.

Or you could look at Layne Norton's Power/Hypertrophy program for something a little different. Heck, even the WBB BB routine might be good, although that volume on that thing for squats is F'd.

JRider23
07-14-2010, 07:09 AM
nice lifting man, some good PR's on your accessory work

thanks bro.


Sorry I haven't stopped by lately J, I haven't subscribed to this one yet and I need to.

My school's about the same size, so don't worry. Usually if it's a small private school with a somewhat high tuition there'll be a decent amount of hot girls and most won't be airheads (notice the word "most" :)). Good to see the trip went well.

Right now I'm at 240x4x12 deads, but progress may be a bit slow because I'll be pulling double-overhand from now on.

yeah, double overhand is a hell of a lot harder. If you want to do it for grip work, maybe you should consider adding farmers walks or static holds on a day that you're not doing deadlifts and still pull over/under, alternating each rep or each set... just a thought


Bump.

Just looked over your workout routine. Did you make it yourself? It doesn't really look bad to me, but I just thought that maybe you'd want to change it up to push/pull/hams/quads if interested. Maybe something like this?

Day 1 Push
BB Bench 3x8-12 or IC DB Press
Military Press 3x8-12
Dips
Hammer Curls
Skulls

Off day-abs/cardio

Day 2 Quad
Squat
Front Squat
Split Squat
Leg Extensions
Calves

off day-abs/cardio

Day 3 Pull
Chinups
Lat pull-downs
Chest-supported Row
DB Rows
Barbell Curls
Tricep Extensions

Day 4 -cardio/abs

Day 5-Hams
Stiff BB Deads (instead of the DB Romanian deads)
Lunges
Leg Press (High and wide leg position to hit hams)
Leg Curls
Calves

Day 5-off or cardio/abs

Repeat starting day 6

just an idea, i'm no expert tho.

Or you could look at Layne Norton's Power/Hypertrophy program for something a little different. Heck, even the WBB BB routine might be good, although that volume on that thing for squats is F'd.

Thanks for the advice man. I do really like the look of it, but I have noticed that my body doesn't do great with body part splits, especially my legs/chest.. Also, unfortunately I am going to cut out all OH Pressing movements and dips for at least a month :(

JRider23
07-14-2010, 07:11 AM
Yesterday's Workout

Upper Body


Military Press
45x5
65x5---- shoulder didn't feel up to this today, so i did 30s x 8 with DBs and even though it felt better, the discomfort was somewhat prevalent.

Chinups
7
5
5

Dips
8- shoulder discomfort

Flat DB Bench
40 lb DBs x 10
40 lb DBs x 10
40 lb DBs x 10

Chest Supported Rows
35x12
35x12
35x12

CGBP- too many people on bench, my friend had to leave soon so i skipped today

Tricep Pushdowns supersetted with Hammer Curls
42.5 KG x 15/15 lb DBs x 15 (per arm)
42.5 KG x 15/15 lb DBs x 15 (per arm)
30 KG x 20/12 lb DBs x 20 (per arm)


Comments: Pissed about pressing. Hopefully I am ok to do regular bench press next workout, but i am going to have to lay off any OH Pressing for at least a month. Maybe I will add some front/lat raises instead? Once again i was very pressed for time and it was crowded, so hopefully next time it won't be as bad.

SCmmaFAN
07-14-2010, 07:11 PM
Can you do incline bench pressing without pain? I see that exercise used a lot for a military press substitution.

JRider23
07-17-2010, 05:20 AM
I'll give it a shot this upcoming workout- thanks Scmma!!!

Lower Body


Deadlift- not going to post warmups anymore since i know i warmup adequately.
315x3
295x3, maybe 4.

Front Squat
95x8
95x8
95x8

Pullthroughs
72.5 KG x 12
75.5 KG x 12

Bulgarian Split Squats
15 lb DBs in hand x 10 (per leg)- PR 3x10
15 lb DBs in hand x 10
15 lb DBs in hand x 10

Seated Calves
45 lbs x 10 fast reps- kept it light, wanted to get some blood flow since i still have serious DOMS

Russian Twists
10 lb weight x 50- PR 3x50 (lol)
10 lb weight x 50
10 lb weight x 50

Leg Raises
10
10

Complexes-- Back Squat, Calf Raises, Lunges, RDL, Front Squat
x 6
x 8

Ran 3/10 of a mile in 2:28 i think.. going to start running and increase my distance very gradually since i want to gain some more stamina.


Comments: I got my ass kicked today. Had job training from 9:00 AM until 6:00 PM so all i had was 2 PB&Honey sandwiches and a Protein bar with some water during that 9 hour duration.. and that was probably the best meal of anyone lol. was really in the zone today too- so pumped to workout, was MUCH later so there weren't as many people. Deads were freaking hard- i guess my CNS isn't used to lifting so much weight, so i'll have to become acclimated again. Complexes were tough, and I am definitely gonna start running. I hate not being in shape as far as conditioning goes. Also going to hit up complexes when i have extra time.


Here's a big one.. I am going to train my deadlift, bench press, and probably front squat for strength. Everything else will be done in hypertrophy rep range obviously targeting hypertrophy. I downloaded an ebook from email from GUStrength about strength vs hypertrophy, so i'll give that a read one of these days and possibly make what i feel could be some necessary and beneficial alterations to my routine.

JRider23
07-20-2010, 06:19 AM
Upper Body- felt weak today


Bench Press
135x8
135x8
135x8- PR 3x8

DB Row
45 lb DB x 10 (per arm)
45 lb DB x 10
45 lb DB x 10

Incline DB Bench
35 lb DBs x 12
35 lb DBs x 12
35 lb DBs x 12

Pullups (extremely wide grip- all they have at my gym)
5
4
4 (neutral)

DB Skulls
12 lb DBs x 12- 30 second rest each time
12 lb DBs x 12
12 lb DBs x 12
12 lb DBs x 12
12 lb DBs x 12

Lat Pulldowns
50 x 10 (wide grip)
60x4- realized the gym was closing in 3 minutes.

Incline DB Curls
15 lb DBs x 10
15 lb DBs x 13- PR


Comments: The last set of curls was weird. I was gonna stop at 10, take a quick break and do one more but the lights went out at 8 reps and iw as like **** this. would have gone till my arms fell off if i didn't get approached by the trainers who put me outa my groove. Besides that, even though the bench is a PR i felt weak. I guess when taking into consideration i haven't lifted upper body more than once for 2-3 weeks it's not bad. Kept rows pretty light, and i hateee wide grip pullups.

Keaffer14
07-20-2010, 07:43 AM
nice lifting man thats some great deadlifting and benching

JRider23
07-20-2010, 06:13 PM
nice lifting man thats some great deadlifting and benching

Thanks, although i was kinda pissed about both i realize that it was unrealistic to think i was going maintain strength without lifting for 2 weeks and eating ****ty for 3-4 days before a workout.


Felt weak again, but I'm getting stronger little by little


Lower Body

Squat
185x8
185x8

1 legged RDL
35 lb DB x 8 (per leg)
35 lb DB x 8
35 lb DB x 8

Leg Press
180x10
180x10
180x10

Leg Curls
100x12
100x12
40x12 (left leg)
40x12 (right leg)

Farmers Walks
210 x 2 trips
210 x 2 trips
210 x 2 trips
210 x 4 trips- PR
- PR 10 trips @ 210 lbs


Comments: Skipped calves and abs since i took my neighbor and he had a splitting headache. Squats were actually hard, was going to settle @ 155x3x10 again as a light day, but said **** it. 185x8 was actually pretty hard though, especially on the last set. Slowly but steadily gaining strength back. kept it light with RDLs, Leg press i guess you can say was a slight struggle towards the end, and hamstring curls wrecked my hammies, esp. by the time i was on the 1 leg ones. Farmers walks felt great, esp. the 4 trips at the end i felt strong and had the right song. i am decreasing my rest time significantly as well. Rested maybe 40 seconds between leg press sets (still light on them), RDLs, and leg curls

SCmmaFAN
07-20-2010, 07:15 PM
You'll bounce back and gain strength in no time. A break can do wonders for us.

chevelle2291
07-20-2010, 11:42 PM
Shoulder dislocations (http://stronglifts.com/shoulders-dislocations/) do WONDERS for my shoulder health, fyi.

Keaffer14
07-21-2010, 08:25 AM
id agree on the shoulder dislocations..also face pulls, a few sets of 15-20 reps will do wonders for how your shoulders feel

JRider23
07-21-2010, 11:31 PM
Shoulder dislocations (http://stronglifts.com/shoulders-dislocations/) do WONDERS for my shoulder health, fyi.

i have actually tried those a few times and can't stand the way they make my shoulders feel. A few people have recommended them though, so maybe i am doing them wrong? Will give them a shot with a broomstick sometime while i'm at home. Thanks


id agree on the shoulder dislocations..also face pulls, a few sets of 15-20 reps will do wonders for how your shoulders feel

That's a good idea keaffer. I hurt my other shoulder about 4-5 months back and did prehab work for it- facepulls was one of the exercises included, so i will give them a shot tomorrow. I'm guessing i should do them fairly light? Thanks

Keaffer14
07-22-2010, 08:18 AM
yea, i usually like to keep them fairly light when i do them before lifting, 15-20 rep sets to get the blood flowing. when i do them after my main movement, a littrle heavier, sets of like 10-12 reps

JRider23
07-22-2010, 01:16 PM
Upper Body


Incline BB Bench- first time
95x10
95x10

Chinups (some neutral grip)
8 (mighta been 7)
5
3

CGBP
115x8- PR 3x8
115x8
115x8

Chest Supported Rows
45x10
45x10
45x10

DB Shrugs- first time
45s x 20
45s x 20

Flat DB Bench
45s x 10
45x x 10
30s x 15

Hammer Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
20 lb DBs x 10

Tricep Pushdowns
42.5 x 20
57.5 x 8- PR -> 30x8 (no rest)
1 arm rope pushdowns
10 lbs x 10 (per arm)....... then a set of 5 per arm


Comments: Today felt weird doing some of these exercises i've never done before, but i actually left the gym feeling ok about where my strength is compared to previous workouts. I am really not a fan of incline BB Bench- was going to replace military with it, but might switch incline DB to this day and add something for it on the other day. Chins are still not up to where i want them to be, flat DB bench was actually kinda hard to stabilize at times since my chest was already so tired, but i really like this exercise and i hate myself for neglecting it for so long. Can't wait to deadlift (providing i don't have to work all day) tomorrow!!!!!!!!!

StLRPh
07-22-2010, 02:06 PM
Doing very well JR, keep at it

JRider23
07-24-2010, 10:31 AM
Lower Body


Deadlift
315x4- PRx4
325x2
335x1

Front Squat- bit much after deads
115x5

Pullthroughs
57.5 x 15
57.5 x 15

Bulgarian Split Squats
15 lb DBs x 10 (per leg)- PR 4x10
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10

Calves- skipped because my neighbor was throwing up in the bathroom

Abs
did some declines and leg raises


Comments: deads were sub par. I NEED a progression plan for them since after my best session where i hit 365x1 and did doubles @ 315,320,325,330 i have had no plan. Was really tired for front squats so i couldn't use great form with them, might have to switch them out now that i'm going to be focusing on back squats. I'm getting sick of pullthroughs, absolutely ****ing love bulgarian split squats, and might hit 1 legged calves on the stairs after i post this.

chevelle2291
07-24-2010, 11:53 AM
Lower Body


Deadlift
315x4- PRx4
325x2
335x1

Front Squat- bit much after deads
115x5

Pullthroughs
57.5 x 15
57.5 x 15

Bulgarian Split Squats
15 lb DBs x 10 (per leg)- PR 4x10
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10

Calves- skipped because my neighbor was throwing up in the bathroom

Abs
did some declines and leg raises


Comments: deads were sub par. I NEED a progression plan for them since after my best session where i hit 365x1 and did doubles @ 315,320,325,330 i have had no plan. Was really tired for front squats so i couldn't use great form with them, might have to switch them out now that i'm going to be focusing on back squats. I'm getting sick of pullthroughs, absolutely ****ing love bulgarian split squats, and might hit 1 legged calves on the stairs after i post this.

Good workout, but I think you need to start hitting the gym alone. Every time you go with someone they seem to block your workout somehow haha.

But I hate working out with other people.

JRider23
07-24-2010, 12:23 PM
Good workout, but I think you need to start hitting the gym alone. Every time you go with someone they seem to block your workout somehow haha.

But I hate working out with other people.

yeah man i completely agree- i hate working out with other people watching me, especially during deads. My neighbor is in from brazil for 2-3 weeks, and he has no idea how to workout but has been doing so anyway for at least 6 months. He's a really good family friend so i told him next time i am going to go alone and then pick him up to take him.

JRider23
07-26-2010, 10:40 AM
Upper Body


Bench Press
145x7 (failed on 8th)
155x4
135x9

DB Row
55 lb DB x 8 (per arm)- PR 3x8
55 lb DB x 8
55 lb DB x 8

Incline DB Bench
40 lb DBs x 12
50 lb DBs x 9- PR
50 lb DBs x 5 (failed on 6th i think, mighta been 5th lol.. not enough rest)

Pullups (extremely wide grip)
6
4

DB Skull Crushers
15 lb DBs x 12- PR 3x12
15 lb DBs x 12
15 lb DBs x 12

Lat Pulldowns
110 x 10
110 x 10
110 x 10

Incline DB Curls
15 lb DBs x 10
15 lb DBs x 10

EZ Bar Curls- Bar + 20 x 10


Comments: Bench was ok.. need a real plan for benching, maybe 3x3 or 3x5 even. Rows felt good today, going to try to do the same with 60 lbs next week. Incline DBs with 50 on the first set was good, didn't have enough rest between the last 2 though. Pullups are extremely uncomfortable because they're ridiculously wide- i wish i had a normal pullup bar at home. I went slow and controlled on lat pulldowns and they felt good, and i also had pretty slow negatives on the incline curls. Not a terrible workout

JRider23
07-27-2010, 03:51 PM
Lower Body


Back Squat
205x5
205x5
205x5

1 legged RDL
45 lb DB x 8 (per leg)
45 lb DB x 8
30 lb DBs x 15- 2 legs

Leg Press
270x12
270x12
90x12--- per leg

Hamstring Curls
Don't remember..... i think i did 50x10 and 60x10 with 1 leg and ended with 90x10 with 2.

Calves-- Kept it light today. did a few sets with 90 standing and 45 seated

Static Holds with trap bar
185x40ish seconds


Comments: and after that a lot of stretching at home. Squats felt much stronger than last workout where i did 185x2x8. Going to move up in a 3x5 fashion for back squats and hopefully gain strength back pretty quickly. My grip killed me with the 1 legged RDLs.. going to move the weight down and concentrate on the stretch. Leg Press wasn't that easy, but it wasn't too hard.. i did find out my left quad is weaker than my right quad so hopefully unilateral training will help even this out. Hamstring curls are the first machine i don't despise, and static holds were instead of farmers walks since the gym was outrageously crowded.

Drew92
07-27-2010, 05:04 PM
Nice work JRider.

Keaffer14
07-27-2010, 07:56 PM
sick benching and squatting man, love the reps on both of them.

JRider23
07-29-2010, 08:57 AM
thanks guys!! slowly, but steadily my strength and size are improving. My strength still isn't as good as it was before when i DLd 365 and went ATG with 275, but hopefully it will be there soon!


Upper Body

DB Military-- felt decent. going to play around with the way i do them and keep them pretty light, hopefully find one that i feel zero pain doing.
30 lb DBs x 10
30 lb DBs x 10

Chinups
5
5
5
5

Flat DB Bench
50 lb DBs x 8- PR 3x8, not too hard though
50 lb DBs x 8
50 lb DBs x 8
40 lb DB x 8 (per arm)

BB Rows (chest supported rows were taken)
95x12 pronated
95x12 suppinated
110x10- cable rows

CGBP
120x8- PR 3x8
120x8
120x8

DB Shrugs
55 lb DBs x 15
55 lb DBs x 15

Face Pulls
110x10, then did some drop sets

Alt Hammer Curls
25 lb DBs x 10 (per arm)
20 lb DBs x 10

Tricep Pushdowns
110x12
110x11
22x10 (1 armed)


Comments: not bad i guess.. not much to say here besides my upper body stretching seems to be helping, flat DB bench is getting easier, CGBP is going up consistently, don't like DB shrugs as much as BB shrugs (how's the trap bar for them?), and face pulls feel good for my traps.

Drew92
07-29-2010, 01:25 PM
Were you injured or something?

SCmmaFAN
07-30-2010, 01:51 PM
Keep at it and you'll gain the strength back and then some.

BTW: When do you leave for college?

JRider23
07-30-2010, 02:42 PM
Were you injured or something?

Not necessarily injured, but definitely experienced some pain in my shoulder during any OH Pressing movement... enough that it has kept me from pressing anything overhead for a bit of time now.



Keep at it and you'll gain the strength back and then some.

BTW: When do you leave for college?


Thanks, that's what I'm hoping. Put on some size and hoping there's more to come.

I leave for college the 27th.. just got my roomate today and found out he went to the Israeli army for 2 years before college and loves to lift, so that should be fun. Also found another kid who looks like an absolute beast who I'm going to lift with, so hopefully i'll be pushed harder and have more drive lifting with people who might actually be strong.


Before I log my workout, i wanna apologize for not checking everyone's journal as much as i normally do. Been really busy lately


Dam, deadlift felt freaking weak today


Lower Body

Deadlift
315x3
320x2
325x1
335x0--- might have been able to get 1, but i could tell i would have had to sacrifice form
245x8

Bulgarian Split Squat
20 lb DBs x 10 (per leg)- PR 3x10
20 lb DBs x 10
20 lb DBs x 10
-- ****, i hope i did 3 sets lol. Now I'm questioning whether i did 2 or 3, think 3 though i was so exhausted.

Pullthroughs- kept em light
65 KG x 12
65 KG x 12
65 KG x 12

1 legged extensions
50x10 (per leg)
50x10


Comments: Had to leave. ****ing mad about deadlifts- this is probably totally off, but the last 3 times i've been at the gym (non-deadlift days) 3 people who i know have asked me to teach them deads (today also). I taught them with 135 every time, but in the end that was a lota reps. Does this have anything to do with it? Again, I highly doubt it does but just wondering.. Diet was ****tt today also since i had appointments.

I think i overrated myself keeping my 1RM the same for QVT (quality volume training. if you wanna know what this is i'll tell you, seems like a great way to progress). I think I should take an ego check and maybe start with weight without 3 plates to get back into it. I also don't think my form was up to par today. my right ass cheek was on fire during all my sets

chevelle2291
07-30-2010, 03:29 PM
You just gotta tell them no, J. Seriously. I don't really talk to many people at the gym if I'm in a hurry and/or really focused, and I think that it would help you to do the same. Get some headphones and don't really make eye contact with other people. You don't have to be a dikk, but don't have to be very open either. Same with friends. I'll usually just say hey or something if I see a friend in there (which is rare) and then that's it. Back to work.

What's QVT? O, and you don't need to apologize for not paying attention to journals. It's just the internetz dude. :p

Have you thought about doing something like HCT-12? You're going for hypertrophy? Strength?

JRider23
07-30-2010, 05:21 PM
You just gotta tell them no, J. Seriously. I don't really talk to many people at the gym if I'm in a hurry and/or really focused, and I think that it would help you to do the same. Get some headphones and don't really make eye contact with other people. You don't have to be a dikk, but don't have to be very open either. Same with friends. I'll usually just say hey or something if I see a friend in there (which is rare) and then that's it. Back to work.

What's QVT? O, and you don't need to apologize for not paying attention to journals. It's just the internetz dude. :p

Have you thought about doing something like HCT-12? You're going for hypertrophy? Strength?


Yeah, I want to but one kids mom asked me to teach him because he already got hurt, one kid was like one of my best friends, other one i prob shoulda said no to lol.

QVT is quality volume training. If you are just getting back into lifting it can be really effective, but it's not limited to people who are just starting again. You use a heavy load for low reps and basically improvise.

You take 85% of your 1RM and increase the weight in small increments for 1-3 reps. This is an example of QVT that my friend sent me.



Week 1:
135 x 2
145 x 2
155 x 3
155 x 1
165 x 1
175 x 2

The emphasis here is on quality of your reps, so you cannot compromise on your form.

Week 2:
155 x 3
155 x 3
165 x 2
175 x 2
175 x 2
185 x 1

Check this out now.

The average Volume for both weeks is
Week 1 = 11 reps
Week 2 = 13 reps

The average Weight for both weeks is
Week 1 = 154 lbs
Week 2 = 165 lbs

So you basically took a heavier weight the second week and you increased volume.

This isn't set in stone.. just go by how you feel each workout.

You're supposed to run QVT for about 3-5 weeks and you can imagine that each week it becomes harder because you end up increasing volume PLUS the weight you're using.



Also, I'm not actually upset by the fact I haven't been checking out everyone's journal on a daily basis lol.. just thought it was a polite gesture :)

HST-12 was in the back of my mind for a little bit actually. I am going to continue with QVT for deadlifts and go up in intervals of 3x5 on squats/3x3 on bench since the 3x3 on bench worked for me last time and really helped strength. It's something i would consider down the road though

StLRPh
07-30-2010, 07:10 PM
Still got in a lot of good work

chevelle2291
07-30-2010, 08:21 PM
Yeah, I want to but one kids mom asked me to teach him because he already got hurt, one kid was like one of my best friends, other one i prob shoulda said no to lol.

QVT is quality volume training. If you are just getting back into lifting it can be really effective, but it's not limited to people who are just starting again. You use a heavy load for low reps and basically improvise.

You take 85% of your 1RM and increase the weight in small increments for 1-3 reps. This is an example of QVT that my friend sent me.



Week 1:
135 x 2
145 x 2
155 x 3
155 x 1
165 x 1
175 x 2

The emphasis here is on quality of your reps, so you cannot compromise on your form.

Week 2:
155 x 3
155 x 3
165 x 2
175 x 2
175 x 2
185 x 1

Check this out now.

The average Volume for both weeks is
Week 1 = 11 reps
Week 2 = 13 reps

The average Weight for both weeks is
Week 1 = 154 lbs
Week 2 = 165 lbs

So you basically took a heavier weight the second week and you increased volume.

This isn't set in stone.. just go by how you feel each workout.

You're supposed to run QVT for about 3-5 weeks and you can imagine that each week it becomes harder because you end up increasing volume PLUS the weight you're using.



Also, I'm not actually upset by the fact I haven't been checking out everyone's journal on a daily basis lol.. just thought it was a polite gesture :)

HST-12 was in the back of my mind for a little bit actually. I am going to continue with QVT for deadlifts and go up in intervals of 3x5 on squats/3x3 on bench since the 3x3 on bench worked for me last time and really helped strength. It's something i would consider down the road though

Hmm....interesting. I am not a big fan of the auto-regulation type programs, however. If I'm in the gym I'm either going for more reps or more weight, and if I don't get it I'm doing the same thing again next session. Idk, seems to work for me.

SCmmaFAN
07-31-2010, 10:08 PM
How many reps are you doing with 135 when you are helping folks? It doesn't seem like much but it will still drain your energy if you're doing crazy reps, etc.

JRider23
08-01-2010, 12:14 PM
Hmm....interesting. I am not a big fan of the auto-regulation type programs, however. If I'm in the gym I'm either going for more reps or more weight, and if I don't get it I'm doing the same thing again next session. Idk, seems to work for me.

yeah it's definitely more complicated..... i don't plan on doing this for a while. Anything progressive is good and you're progressing damn well right now.


How many reps are you doing with 135 when you are helping folks? It doesn't seem like much but it will still drain your energy if you're doing crazy reps, etc.

Idk maybe 5-15 depending on who... I think it's just me being weaker though


Upper Body


Bench Press
155x5- PR 3x5
155x5
155x5

DB Row
60 lb DB x 8 (per arm)- PR 3x8
60 lb DB x 8
60 lb DB x 8

Incline DB Bench
50 lb DBs x 7- PR 3x7
50 lb DBs x 7
50 lb DBs x 7 (6th one was so hard, so i took it down rested for 3 seconds, put it up and pushed it out.. counted it though even though i probably shouldn't.

Wide Grip Pullups
5
2
--- Hard on shoulder

DB Flies (first time)
15 lb DBs x 10
15 lb DBs x 10
12 lb DBs x 10

Lat Pulldowns/Seated cable rows--- cluster****

Skull Crushers
EZ Bar + 20 x 5.... was disturbed then did 6 more
15 lb DBs x 12

Incline DB Curls- don't remember


Comments: Nice to see some more red in my log. Felt good today considering i was going on a little less than 4 hours per sleep and a ****ty diet. I was psyched today when i went into the gym; i need this mindset every time. A 200 bench press is in the near future, i can ****ing smell it- will attempt before college. DB Rows/Incline DB Press were good.. i might leave out pullups for a bit since they aren't friendly on my shoulders- i've heard they help shoulder issues but today 2 (big, experienced) guys assured me they don't usually help shoulder injuries. By the time i got to lat pulldowns/skulls/curls, my arms were DESTROYED

StLRPh
08-01-2010, 01:03 PM
Congrats on the PRs

JRider23
08-05-2010, 02:29 PM
Thanks man, here are my last 2 workouts

Lower Body


Squat
215x5- PR 3x5
215x5
215x5

1 legged RDL
40 lb DB x 8 (per leg)
40 lb DB x 8
40 lb DB x 8

Leg Press
320x10 wanted to stop because my groin was hurting a bit. also hurt after squats


Comments: Did some abs when i got home because i had to leave. Squats went well besides groin pain after the 2nd set. ALmost didn't do a 3rd but i ended up doing it and it felt good. I really pushed out every rep- took a lot outa me, but it was well worth it.

Also, how deep are you supposed to go during leg press? Just curious




Upper Body


DB Military
35 lb DBs x 8
35 lb DBs x 8

Chinups
5
5
5

Flat DB Bench
55 lb DBs x 8- PR
55 lb DBs x 8
55 lb DBs x 8

Chest Supported Row
47.5 x 10
47.5 x 10
47.5 x 10

CGBP
125x8- PR
125x7 (miserable fail on 8th without spotter)

Alt DB Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
15 lb DBs x 10

Tricep Pushdowns (in kilograms)...... / means superset
57.5 x 10/ 35 x 10
57.5 x 7/ 35 x 7
1 arm pushdowns- 10 KG x 10 per arm


Comments: Tried some wrist rolling for forearms and did some abs. Everything today was ok but i have a question regarding CGBP. When I failed on the 8th rep of my second set, i had a jolt of pain in the lower portion of my hamstring a little higher than my knee cap. It hurt during V-Ups during abs, so I am wondering if this is something to be worried about. Also kept DB Military light- felt a bit in my shoulder but again nothing too bad. Going to keep doing them light

SCmmaFAN
08-06-2010, 09:10 AM
Good job on the Squat and CGBP PR's!

I wish I had some advice on the hamstring pain from CGBP. I've never had anything like that happen before on any BP variation.

chevelle2291
08-06-2010, 01:22 PM
Thanks man, here are my last 2 workouts

Lower Body


Squat
215x5- PR 3x5
215x5
215x5

1 legged RDL
40 lb DB x 8 (per leg)
40 lb DB x 8
40 lb DB x 8

Leg Press
320x10 wanted to stop because my groin was hurting a bit. also hurt after squats


Comments: Did some abs when i got home because i had to leave. Squats went well besides groin pain after the 2nd set. ALmost didn't do a 3rd but i ended up doing it and it felt good. I really pushed out every rep- took a lot outa me, but it was well worth it.

Also, how deep are you supposed to go during leg press? Just curious




Upper Body


DB Military
35 lb DBs x 8
35 lb DBs x 8

Chinups
5
5
5

Flat DB Bench
55 lb DBs x 8- PR
55 lb DBs x 8
55 lb DBs x 8

Chest Supported Row
47.5 x 10
47.5 x 10
47.5 x 10

CGBP
125x8- PR
125x7 (miserable fail on 8th without spotter)

Alt DB Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
15 lb DBs x 10

Tricep Pushdowns (in kilograms)...... / means superset
57.5 x 10/ 35 x 10
57.5 x 7/ 35 x 7
1 arm pushdowns- 10 KG x 10 per arm


Comments: Tried some wrist rolling for forearms and did some abs. Everything today was ok but i have a question regarding CGBP. When I failed on the 8th rep of my second set, i had a jolt of pain in the lower portion of my hamstring a little higher than my knee cap. It hurt during V-Ups during abs, so I am wondering if this is something to be worried about. Also kept DB Military light- felt a bit in my shoulder but again nothing too bad. Going to keep doing them light

Can't tell you what to do with the hamstring other than go get a 4" pre-cut piece of PVC pipe from Ace or Home Depot and do some rolling on your hammy. It REALLY helps with my back pain (makes it non-existent basically) and costs you like 8 bucks and about 20 minutes before your workout. Other than that, possibly do some static stretching before your workout? I know some people don't like to do static stretching before a workout, but I find that it really helps with flexibility for hamstring-specific exercises such as SLDL, Deadlifts, and even such things as barbell rows. Just a thought.

JRider23
08-06-2010, 01:48 PM
Good job on the Squat and CGBP PR's!

I wish I had some advice on the hamstring pain from CGBP. I've never had anything like that happen before on any BP variation.

thanks man... no problem, i haven't either which is why i was a bit concerned.


Can't tell you what to do with the hamstring other than go get a 4" pre-cut piece of PVC pipe from Ace or Home Depot and do some rolling on your hammy. It REALLY helps with my back pain (makes it non-existent basically) and costs you like 8 bucks and about 20 minutes before your workout. Other than that, possibly do some static stretching before your workout? I know some people don't like to do static stretching before a workout, but I find that it really helps with flexibility for hamstring-specific exercises such as SLDL, Deadlifts, and even such things as barbell rows. Just a thought.

I actually have a foam roller already... I used to do some after my workouts for a few weeks but have stupidly been neglecting it lately. I also used to include it in my dynamic stretching warmup, but haven't been doing so my last few workouts. I like the idea about static stretching for hammies before benching- i'll definitely give that a shot. Thanks again for stopping by man :)


Lower Body


Deadlift------ wasn't that hard, but my grip gave out
295x5- PR
295x4 (grip gave out on 5th)

Bulgarian Split Squat
25 lb DBs x 10 (per leg)- PR 3x10
25 lb DBs x 10
25 lb DBs x 10

Pullthroughs
176 x 15- PR 3x15
176 x 15
176 x 15

BB Lunges-- first time
85 x 10 (5 per leg)
85 x 10


Comments: Had to go cuz my friend had work- i HATE how my workouts are being cut short.. Deadlifts weren't hard and i could feel i had enough strength to probably hit even 4x5 (wanted 3x5).. My grip just gave out on me. I actually contemplated using straps for the first time, but i don't think that is going to happen. Maybe my grip was a bit shot from chins and chest supported rows from yesterday? not sure. Bulgarian split squats have been getting more challenging, pullthroughs were good (almost about to max out the machine), and BB lunges might be a regular exercise in my routine starting now

chevelle2291
08-06-2010, 02:08 PM
Comments: Had to go cuz my friend had work- i HATE how my workouts are being cut short.. Deadlifts weren't hard and i could feel i had enough strength to probably hit even 4x5 (wanted 3x5).. My grip just gave out on me. I actually contemplated using straps for the first time, but i don't think that is going to happen. Maybe my grip was a bit shot from chins and chest supported rows from yesterday? not sure. Bulgarian split squats have been getting more challenging, pullthroughs were good (almost about to max out the machine), and BB lunges might be a regular exercise in my routine starting now

http://www.baylorfans.com/forums/attachment.php?attachmentid=17124&d=1270142395

:clown:

But really, man. This is like the fifth time haha. I would seriously consider switching gyms and/or going at weird hours so you don't have to workout with or see your friends. Gym time is work time, eh?

Your deads still kick the crap out of mine tho.

chevelle2291
08-06-2010, 02:10 PM
Oh, and you're close to maxing out the machine on pull-throughs? If that's the case, you can take a weight belt and strap it around the stack so that you can add more weight. The gyms' kinda frown on it tho, so I would do it only if you can get away with it.

JRider23
08-06-2010, 02:48 PM
i know, i can't stand it but i barely have my dads car and i'm constantly forced to find a ride/take the car on a time restriction. My dad is out of work, and he is like a ****ing madman with setting up interviews. He has at least 2 per day, so again that makes it even harder. haha, i would rather have your #s than mine :) my deadlift is not very proportional to the rest of my lifts besides maybe (a strong maybe) my 275 max squat.

Unfortunately i can't switch gyms- no other ones in my area besides a gym that is an absolute joke. This one will suffice until i leave 3 weeks from today for college. Hopefully I'll find time to keep my journal updated.

I was thinking of doing that with the pullthroughs, will see when the time comes.

When do you leave for school man? I know you've said this before but where are you going again?

chevelle2291
08-06-2010, 04:25 PM
i know, i can't stand it but i barely have my dads car and i'm constantly forced to find a ride/take the car on a time restriction. My dad is out of work, and he is like a ****ing madman with setting up interviews. He has at least 2 per day, so again that makes it even harder. haha, i would rather have your #s than mine :) my deadlift is not very proportional to the rest of my lifts besides maybe (a strong maybe) my 275 max squat.

Unfortunately i can't switch gyms- no other ones in my area besides a gym that is an absolute joke. This one will suffice until i leave 3 weeks from today for college. Hopefully I'll find time to keep my journal updated.

I was thinking of doing that with the pullthroughs, will see when the time comes.

When do you leave for school man? I know you've said this before but where are you going again?

I leave on the 17th, thank god. You'd be surprised how much time you may have on your hands at college. Depending on your major (STRONG depending), you may have complete days where you're free to do what you want. Your class schedule and course load also play a role.

It's good to see your dad is making an effort to find another job. That's definitely a higher priority than training, for sure.

JRider23
08-09-2010, 01:02 PM
I leave on the 17th, thank god. You'd be surprised how much time you may have on your hands at college. Depending on your major (STRONG depending), you may have complete days where you're free to do what you want. Your class schedule and course load also play a role.

It's good to see your dad is making an effort to find another job. That's definitely a higher priority than training, for sure.

Ah you're lucky man!! I leave on the 27th. You've probably told me this before, but where are you going/what's your major/what year are you goin into? I am looking forward to experiencing everything in college- really excited, but a bit nervous. i just found out my first year seminar is about Martin Scorsese's films... also taking intro to psych (getting outa that since i got a 4 on the AP exam), Being and Knowing (philosophy), and Elementary Hebrew I lol. Doesn't seem too rigorous to me, but i have a writing extensive class 7-9 once or twice per week for the scorsese class which will be a bitch.

Thanks, I hope he gets a job soon too



Upper Body


Bench Press
165x4- PR 2x4 (and 1x4)
165x4
165x1- failed on 2nd.... could tell my form was off

DB Rows
65 lb DBs x 7 (per arm)- PR 3x7
65 lb DBs x 7
65 lb DBs x 7

Incline DB Bench
50 lb DBs x 8
50 lb DBs x 7
45 lb DBs x 6

Pullups
5-- wide grip, rest were neutral grip chins. going to start pushing myself harder on these
6
5

DB Flyes--- felt it in my shoulder a bit
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10

Lat Pulldowns-- no idea, but i did them really slow and really controlled with moderate weight and i felt it like hell.

DB Skull Crushers
20 lb DBs x 10- PR 2x10 (with 20s)
20 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10
12 lb DBs x 10
12 lb DBs x 10

Incline DB Curls
15 lb DBs x 10 (per arm)
15 lb DBs x 10
12 lb DBs x 10
12 lb DBs x 10
12 lb DBs x 20--- hammer curls


Comments: Bench went well today, and i know i will hit at least 185 when i test my max. I think I'll try 3x2 or 2x2 with 175 next workout before going for my 1RM the week after. Rows are going real well, going to up the weight to 70 lbs next workout. Incline DB Bench didn't go as planned.. i think i'll try 5x5 with them next workout. Pullups still hurt my shoulder a bit (only wide grip), but i like the challenge. Gotta be ready to go all out on them next time. Flyes i felt in my shoulder a bit, not sure why. Everything else was solid, and skulls i didn't hold in the lockout and went down slowly, which made it a ****load harder

SCmmaFAN
08-09-2010, 02:49 PM
That was another big deadlift record with 295x5. Good job on the PR's today too!

It's normal to be excited and nervous about college. You'll have a blast and enjoy it all I bet. You also have interesting class schedule for an incoming freshman. It sounds a lot more interesting than the core courses I was stuck with. Do you have to take an English 101 type of course?

chevelle2291
08-09-2010, 03:02 PM
I'm going to Drake University/Journalism major with minor/major in Marketing/Sophomore year.

What's your major?

JRider23
08-09-2010, 03:37 PM
That was another big deadlift record with 295x5. Good job on the PR's today too!

It's normal to be excited and nervous about college. You'll have a blast and enjoy it all I bet. You also have interesting class schedule for an incoming freshman. It sounds a lot more interesting than the core courses I was stuck with. Do you have to take an English 101 type of course?

Thanks man. The 295x5 wasn't that hard- i definitely could have managed at least 2 or 3 more reps.. Was just my grip that gave out before my other muscles.

Yeah, I had a wide array of choices for my seminar- wanted a few others but scorsese is an awesome director so i was pretty happy when i saw it. I have to take 2 lit courses as general requirements, but I took a college english course in high school (run through a local university) and got a B+ which is equivalent to a 3.33 (wasn't AP although it was 5x more work than the AP class) at the college level. I am holding off on a lit course for now though because they don't take AP credits for literature. I'm hoping they will accept my college course (i can't imagine they wouldn't)- my advisor told me to wait and see.


I'm going to Drake University/Journalism major with minor/major in Marketing/Sophomore year.

What's your major?

ahh nice man that sounds like a nice mix of major/minor.. i've heard of drake before. At the moment I'm majoring in psych, but still not sure. Since my college is a liberal arts school, i have a ****ton of requirements to fulfill by the time i graduate... mandatory courses include, but aren't limited to:: a foreign language, math, literature, philosophy, fine arts, diversity, fitness/wellness (lol), history, science..... maybe some more too- most i need 2 courses, some only 1 though.

Did you try at all in high school? Just wondering because i didn't give 2 ****s in high school and ended up with a 3.45 unweighted GPA (not good for my college/other schools i looked at). Also took some AP classes, but i didn't feel challenged at any point in my high school career. I am definitely going to have to get my **** together in college though cuz i have aspirations of going to a top grad school.



Thanks for stopping by guys :)

chevelle2291
08-09-2010, 04:22 PM
ahh nice man that sounds like a nice mix of major/minor.. i've heard of drake before. At the moment I'm majoring in psych, but still not sure. Since my college is a liberal arts school, i have a ****ton of requirements to fulfill by the time i graduate... mandatory courses include, but aren't limited to:: a foreign language, math, literature, philosophy, fine arts, diversity, fitness/wellness (lol), history, science..... maybe some more too- most i need 2 courses, some only 1 though.

Did you try at all in high school? Just wondering because i didn't give 2 ****s in high school and ended up with a 3.45 unweighted GPA (not good for my college/other schools i looked at). Also took some AP classes, but i didn't feel challenged at any point in my high school career. I am definitely going to have to get my **** together in college though cuz i have aspirations of going to a top grad school.



Thanks for stopping by guys :)

Blew off freshman and half of sophomore year, and then got straight A's in every class after that until my last semester, where I got like a B in something. So had like a 3.6 or something at the end. Nothing spectacular. My ACT is what got me some school scholarships.

Psychology, huh? I always found that class interesting. What do you want to do with it?

JRider23
08-12-2010, 05:38 PM
Blew off freshman and half of sophomore year, and then got straight A's in every class after that until my last semester, where I got like a B in something. So had like a 3.6 or something at the end. Nothing spectacular. My ACT is what got me some school scholarships.

Psychology, huh? I always found that class interesting. What do you want to do with it?

yeah lol, my SAT/extracurriculars/recommendations helped with a scholarship.

Hoping to get a masters at a top grad school and maybe start a practice... how about you once you finish??


Tuesday's Workout
Lower Body


Squat
225x5- PR 3x5
225x5
225x5

DB RDL
40 lb DB x 7 (per leg)- done super slow/controlled
30 lb DBs x 12
30 lb DBs x 12

Leg Press- tried 1 legged with 180, but it hurt my left groin a bit too much

Leg Extensions- not sure

Leg Curls- not sure

Seated Calves- 2 sets of 8 with 80 lbs


Comments: I had to wait ****ing 15 minutes for some kids to get off the rack- they wouldn't let me on... were supersetting squats/seated DB military/russian twists- wtf lol. Anyways, squats went well, but they were ****ing hard. My last rep with the 3rd set was a bit off- back rounded a bit, but not too much. Going to go for some heavy singles next week, maybe get a 1RM.


Today's Workout
Upper Body


DB Military--- still uncomfortable, but it doesn't stay with me too long so i'm not too worried.
40 lb DBs x 8
40 lb DBs x 8

Chinups
8
6
5
4
3-- wide grip

Flat DB Bench
60 lb DBs x 6
50 lb DBs x 10
50 lb DBs x 9
40 lb DB x 8 (1 armed)

Chest Supported Rows
55x10
55x10
55x10-- 1 1/2 chinups superset haha.

Reverse Grip Bench Press-- wasn't hard, first time so i wanted to get a feel for it
95x8
95x8

Trap Bar Shrugs
135x15
135x15
135x15

Alt DB Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
20 lb DBs x 10
Supersetted With
Tricep Pushdowns
110 x 15
110 x 12
33 x 10 (1 armed)


Comments: Sub par workout, but that was to be expected since i only had an apple tart and a burger before my workout... Chins are MUCH weaker than they used to be, but i think i'll get stronger again. Everything else was ok- kinda upset about DB Bench, trap bar shrugs i like a lot more than BB shrugs, and reverse grip bench press even with only 95 lbs still hit my tris real hard.

chevelle2291
08-12-2010, 06:52 PM
yeah lol, my SAT/extracurriculars/recommendations helped with a scholarship.

Hoping to get a masters at a top grad school and maybe start a practice... how about you once you finish??




That's the $100,000 question. I would like to write for an auto magazine or a fitness magazine, but those are both achievements that you have to work up to. Law school is also a very possible option, but who knows.

IMO, chinups are one of those exercises that are either hit or miss. If you've got it you've REALLY got it, but if not there's no way of muscling through it.

SCmmaFAN
08-12-2010, 07:40 PM
Nice squat effort on Tuesday.

...and all of this college talk between you and Chevelle has made me envious.

chevelle2291
08-12-2010, 07:53 PM
Nice squat effort on Tuesday.

...and all of this college talk between you and Chevelle has made me envious.

lol. Lately it's been a source of great stress. Mom's working a job she really hates to get me through school while I sit on my butt most days here during the summer (tried to get a job. had a few interviews but no one wants to hire a kid for 3-4 months only.) My dad's not exactly thrilled about his job either, and he could walk away whenever he wants as he's eligible for retirement. Ugh.

SCmmaFAN
08-12-2010, 08:09 PM
lol. Lately it's been a source of great stress. Mom's working a job she really hates to get me through school while I sit on my butt most days here during the summer (tried to get a job. had a few interviews but no one wants to hire a kid for 3-4 months only.) My dad's not exactly thrilled about his job either, and he could walk away whenever he wants as he's eligible for retirement. Ugh.

The $$$ part of college can definitely be stressful for everyone. It wasn't cheap when I went in the 90's and it's definitely more expensive now!!! I couldn't get any serious scholarships to schools out of state, so I went somewhat close to home. My plan was to transfer out my junior year to a big school. That changed because I finally got a scholarship my junior year and I finished where I started. Graduate school was a whole other issue later on.

chevelle2291
08-12-2010, 08:11 PM
The $$$ part of college can definitely be stressful for everyone. It wasn't cheap when I went in the 90's and it's definitely more expensive now!!! I couldn't get any serious scholarships to schools out of state, so I went somewhat close to home. My plan was to transfer out my junior year to a big school. That changed because I finally got a scholarship my junior year and I finished where I started. Graduate school was a whole other issue later on.

Yea, the cost is outrageous. Especially those damn books that you don't even need sometimes.

The part that kind of gets to me is the fact that I think my family would've been better off if I had gone to community college for two years or so and then a state school. That was the plan before I really buckled down in high school and started getting top marks.

Now, it's like my family is getting punished for my academic success. Sucks.

SCmmaFAN
08-12-2010, 08:50 PM
Yea, the cost is outrageous. Especially those damn books that you don't even need sometimes.

The part that kind of gets to me is the fact that I think my family would've been better off if I had gone to community college for two years or so and then a state school. That was the plan before I really buckled down in high school and started getting top marks.

Now, it's like my family is getting punished for my academic success. Sucks.

Sounds all too familiar. Fortunately or unfortunately, depending on how you look at things, my parents and myself were ignorant of college things as I came of age. I didn't take my ACT/SAT until February during my senior year in high school. My parents didn't know any better and were unable to provide any real guidance, except telling me they would like for me to go to college. Luckily, the schools I applied to weren't highly selective. Also, being at a small rural high school it wasn't heavily stressed about what you needed to prepare yourself for college. So I had good marks and the ability to back it up but I put myself behind the 8-ball and just ended up at small near by college.

Ultimately, it worked out for the best but once I realized the mistakes I made in trying to get into college I was really angry during my freshman spring semester and sophomore year. People who finished behind me in high school got better offers to better schools. I was quite bitter knowing I could have been at a bigger and more prestigious school. Still, I'm sure I wouldn't have gotten a full blown scholarship and it would have been a bigger financial burden to my parents. Like yourself, my parents would have been punished for me having my act together.

Looking back I'm glad things worked out the way they did. I buckled down and made the Dean's List consistently and got into a good graduate school. I was able to give my younger brother advice on the mistakes I made. He got offers to bigger, better schools but he decided to follow almost exactly in my footsteps against my advice. :) It's funny how life sometimes works out in your favor.

JRider23
08-14-2010, 12:00 PM
That's the $100,000 question. I would like to write for an auto magazine or a fitness magazine, but those are both achievements that you have to work up to. Law school is also a very possible option, but who knows.

IMO, chinups are one of those exercises that are either hit or miss. If you've got it you've REALLY got it, but if not there's no way of muscling through it.

ah wow man, that's pretty specific- hope you end up where you want.

Yeah, i used to be much better at chins and don't think i've gained that much weight so it's kind of annoying not being able to do many.




Yea, the cost is outrageous. Especially those damn books that you don't even need sometimes.

The part that kind of gets to me is the fact that I think my family would've been better off if I had gone to community college for two years or so and then a state school. That was the plan before I really buckled down in high school and started getting top marks.

Now, it's like my family is getting punished for my academic success. Sucks.

Ahh **** you just reminded me i have to get books.. I know a lot of people doing 2 years at a community college who got into great schools... i'm sure your 2 extra years at drake as opposed to a community college (not that i'm knocking cc's) will give you a hell of a better experience/more well rounded education than a community college.


Sounds all too familiar. Fortunately or unfortunately, depending on how you look at things, my parents and myself were ignorant of college things as I came of age. I didn't take my ACT/SAT until February during my senior year in high school. My parents didn't know any better and were unable to provide any real guidance, except telling me they would like for me to go to college. Luckily, the schools I applied to weren't highly selective. Also, being at a small rural high school it wasn't heavily stressed about what you needed to prepare yourself for college. So I had good marks and the ability to back it up but I put myself behind the 8-ball and just ended up at small near by college.

Ultimately, it worked out for the best but once I realized the mistakes I made in trying to get into college I was really angry during my freshman spring semester and sophomore year. People who finished behind me in high school got better offers to better schools. I was quite bitter knowing I could have been at a bigger and more prestigious school. Still, I'm sure I wouldn't have gotten a full blown scholarship and it would have been a bigger financial burden to my parents. Like yourself, my parents would have been punished for me having my act together.

Looking back I'm glad things worked out the way they did. I buckled down and made the Dean's List consistently and got into a good graduate school. I was able to give my younger brother advice on the mistakes I made. He got offers to bigger, better schools but he decided to follow almost exactly in my footsteps against my advice. :) It's funny how life sometimes works out in your favor.

Glad to hear that everything worked out man man!! I was looking at pretty tough schools, ended up in a college that costs about 45,000 per year and only got 5,000 per year- better than nothing since i wasn't expecting to get a scholarship. Probably going to either work there, be a RA (although that will probably blow), and do some other stuff to help my parents pay even though I'm fortunate enough for them to be able to pay for all of it.


Yesterday's workout


Lower Body


Deadlift-- stupid grip!
315x3
315x3
315x5- PR (used straps and could have gotten more)

Bulgarian Split Squat
30 lb DBs x 10 (per leg)- PR 3x10
30 lb DBs x 10
30 lb DBs x 10

Pullthroughs
95 KG x 9--- maxed it out
80 KG x 10

some lunges, then calves


Comments: Deadlifts felt great. is it worth DLing with straps? I swear i could have gotten 3 more reps with 315 with straps, and chalk isn't permitted at my gym. Bulgarian's were tough, and pullthroughs were ok. I took a lota rest between dead sets, and once again my gym time was cut short lol

chevelle2291
08-14-2010, 12:35 PM
Ahh **** you just reminded me i have to get books.. I know a lot of people doing 2 years at a community college who got into great schools... i'm sure your 2 extra years at drake as opposed to a community college (not that i'm knocking cc's) will give you a hell of a better experience/more well rounded education than a community college.

Look at chegg.com before you buy anything


Glad to hear that everything worked out man man!! I was looking at pretty tough schools, ended up in a college that costs about 45,000 per year and only got 5,000 per year- better than nothing since i wasn't expecting to get a scholarship. Probably going to either work there, be a RA (although that will probably blow), and do some other stuff to help my parents pay even though I'm fortunate enough for them to be able to pay for all of it.

JESUS!

Yesterday's workout


Lower Body


Deadlift-- stupid grip!
315x3
315x3
315x5- PR (used straps and could have gotten more)

Bulgarian Split Squat
30 lb DBs x 10 (per leg)- PR 3x10
30 lb DBs x 10
30 lb DBs x 10

Pullthroughs
95 KG x 9--- maxed it out
80 KG x 10

some lunges, then calves


Comments: Deadlifts felt great. is it worth DLing with straps? I swear i could have gotten 3 more reps with 315 with straps, and chalk isn't permitted at my gym. Bulgarian's were tough, and pullthroughs were ok. I took a lota rest between dead sets, and once again my gym time was cut short lol

Yea, I think it's worth DL with straps. Behemoth put it this way: you're training your back/lower, not your forearms/grip, so why not use them if you can pull out some extra reps with them? I'm actually contemplating using them quite a bit more than I currently do as I think a double overhand grip may be better for proportional body development, but who really knows.

Why was gym time cut short? How long are you normally there for?



,rfadfaf

SCmmaFAN
08-14-2010, 08:53 PM
Nice reps and sets on the deadlifting!

$45k a year is a nice chunk of money. I hope that at least covers the room and board too.

DLing with straps for some is a big no-no and for some claim no big deal. I guess it probably depends on your goals. Jim Wendler doesn't like them but some say they are ok. Either way it sucks not to be able to use chalk at your gym but it seems par for the course at gyms based on the posters here at WBB.

JRider23
08-15-2010, 05:23 PM
@ Chevelle-

Yeah, 45k is a lot lol... i also looked at GW which is like ****ing 60k. I'll definitely check out that website before i get books- thanks man.

I'm with you on the straps- i think as long as i do enough grip work like farmers and stuff that it won't really hurt me too much.

It usually depends on the session, but I would say I typically lift for 45- an hour 15.. max would be hour 30 but that's usually only if i do an extensive warmup.


Nice reps and sets on the deadlifting!

$45k a year is a nice chunk of money. I hope that at least covers the room and board too.

DLing with straps for some is a big no-no and for some claim no big deal. I guess it probably depends on your goals. Jim Wendler doesn't like them but some say they are ok. Either way it sucks not to be able to use chalk at your gym but it seems par for the course at gyms based on the posters here at WBB.

thanks man. yeah, it's definitely a lot and it does cover room/board. It will be great if i could use chalk at my college gym.. will see when i get there.



Upper Body


Bench
45x10
95x5
135x3
155x1
185x1- PR and not too hard
200x0- think i got about 2/5 up if i remember correctly
135x10
155x4

DB Rows-------------------- superset each set with 3 pullups to mix things up. probably dumb
70 lb DB x 6 (per arm)- PR 2x6
70 lb DB x 6
60 lb DB x 8
60 lb DB x 8

Incline DB Bench
45 lb DBs x 10
45 lb DBs x 10
45 lb DBs x 7

Lat Pulldowns
i did 50 KG, 60 KG, and 42.5 KG..... really slow and controlled reps felt it a lot

DB Flyes
20 lb DBs x 10
20 lb DBs x 10
-- did incline cable flyes and cable crossovers with another kid at the gym. nice change of pace

DB Skulls- superset
20 lb DBs x 10/ 12 lb DBs x 10--- PR for 3 sets
20 lb DBs x 10/ 12 lb DBs x 10
20 lb DBs x 10/ 12 lb DBs x 10

Incline DB Curls
20 lb DBs x 8
15 lb DBs x 8
15 lb DBs x 8
15 lb DBs x hammer curls


Comments: 185 bench wasn't hard, and i was ****ing dying for 200. I might go for it again next week but skip the 185. Just wanna see if i have it in me before i go off to college- besides that was a decent workout. DB Rows are getting solid, i'm hating incline DB bench, everything else was good and skulls were mad hard. My arms are getting bigger and i have a pic of my chest post workout which i'll try to get up

JRider23
08-17-2010, 10:18 PM
Lower Body


Squat--- quad wasn't feeling great so i was fine with 275- could have probably gotten a bit more.
45x5
95x5
135x3
185x2
225x1
245x1
275x1- PR (hit this with a belt prior to this session, this was raw and was a much smoother ATG rep)

1 legged RLDS superset with DB Lunges
30 lb DB x 10 (per leg)// 30 lb DBs x 20 lunges (10 per leg)
30 lb DB x 10 (per leg)// 30 lb DBs x 20 lunges (10 per leg)

SLDLs
135x6
135x6
135x6
135x6

Leg Press
180x10
270x10
360x10
270x10
180x10
90 x 10 (1 legged, per leg)

Seated Calves slow negative
70x8/45x8
70x8/45x8

Abs
20 leg raises elbow supported


Comments: Felt solid to get a 275 squat. Last time i got it with a belt i just remembered there was a guy holding the bar a bit to help me (didn't need it), but this one the spotter didn't intervene and it was real smooth. My quad didn't feel good during the lighter sets but felt OK at 245 so i figured i'd give 275 a go and not push it any further. The superset was pretty hard, was good though. SLDLs were for ****s and giggles instead of leg curls since i haven't done them with a BB in forever. Leg Press was ok- gotta push it harder since this didn't really make me work too hard. Seated Calves were mad slow negatives which made them hard. Next session is an upper body session with no 1RMs, but after that it's deadlift time :evillaugh:

SCmmaFAN
08-18-2010, 08:02 PM
Very solid squatting.