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Drew92
04-11-2010, 10:57 AM
I have made many journals in the past this is hopefully my last.(I like to start fresh) I am doing a four day split as follows:

Chest-Triceps
Legs-Calves-Misc.
Shoulders-Traps
Back-Biceps
Rest

Drew92
04-11-2010, 11:01 AM
April 7th

Cycle 1 Chest-Triceps

Bench:
175x8
165x9
155x10

Dips:
bw x8
bw x8
bw x12

Incline Flies:
25x12
25x15
25x20

Close Grip Bench Press:
115x12
115x10

Skull Crushers:
70x12
70x12

Drew92
04-11-2010, 11:04 AM
April 8th

Cycle 1 Legs-Calves-Misc.

Squat: Belt
155x8
155x8
155x12

Abs: 6 varitations x10
1
1
1

Calves:
135x20
135x20
135x25

Seated Dumbbell Curls:
25x20
25x20
25x20

Started taking creatine today I will report back in a week with gains.

Drew92
04-11-2010, 11:07 AM
April 9th

Cycle 1 Shoulders-Traps

Barbell Press: Belt
90x5
115x5
100x8

Seated Dumbbell Press: Dropset
50x6
25x12
15x12

Shrugs:
100x25
100x25
100x30

Front Raises:
15x25
15x15

Side Raises:
5x15
5x30

Drew92
04-11-2010, 11:09 AM
April 10th

Cycle 1 Back-Biceps

Deadlift:
225x8
225x8
225x12

Kroc Rows:
70x12

Barbell Rows:
135x12
135x20

Drew92
04-11-2010, 11:11 AM
April 11th

Cycle 1 Rest

My whole body is very sore, except my chest and triceps so I should be good for tomorrow.

Drew92
04-12-2010, 04:45 PM
April 12th

Cycle 2 Chest-Triceps

Bench:
180x8 PR+5lbs
170x6
160x8

Decline Bumbbell Press:
50x12
50x11
50x11

Incline Dumbbell Press:
50x9
50x10
50x8

Skulls:
75x8
60x25

Flies:
25x30

Drew92
04-13-2010, 03:26 PM
April 13th

Cycle 2 Legs

Squat: Belt
185x20!

Abs:
1x1
1x1
1x1

Calves:
185x15
185x20
185x25

Seated Curls:
30x15
30x15
20x20 Controlled

Wow, what a day. These squats were killer. Last time I squatted heavy was over a month ago. The first 9 reps came pretty smooth. Afterwards it was squat gasp for air, repeat. My hands were numb and legs were shaking by the 14th rep. After the 16th rep I thought my head was going to explode. Anyway tomorrow marks the day I started back up and I will be weighing myself. I started at 164lbs. I can tell a noticeable difference and I'm sure the scale will as well.

Drew92
04-14-2010, 02:38 PM
Alright so today marks my first week back. I have been taking creatine for 6 days now. Along with a 40 gram protein shake before bed. I have been eating like crazy as well. I started at 164.4lbs, today I weighed 170.6lbs. I know this is mostly water weight. Yesterday during my squats I started getting an exertion headache and it still hurts today. I have had one in the past in the back of my head by my neck and any shoulder work would hurt like crazy. However this one is in the front. Today happens to be a shoulder day. My plan is to start with the iso. lifts as from past expereince I know these don't hurt as bad as the overhead pressing. I don't really want to miss a day but, I will know if I need to stop.

Drew92
04-14-2010, 04:09 PM
April 14th

Cycle 2 Shoulders

Press:
95x8
95x8
95x8
95x11 Belt

Uprights:
30x15 DB
70x15 Ez bar
70x20
70x12

Side Raise:
15x15
10x20 Seated

Front Raise:
10x30
15x15

Anyone have any ideas on making this day more intense? After the Overhead Presses its pretty dull and I don't feel like i'm doing much. My head actually felt fine during the workout.

JRider23
04-14-2010, 06:20 PM
Just curious- Is there a reason you're doing a body part split the way you're doing it? What are your goals?


Also- nice 20 rep squat :)

Drew92
04-14-2010, 07:14 PM
Just curious- Is there a reason you're doing a body part split the way you're doing it? What are your goals?


Also- nice 20 rep squat :)

Actually there are a few reasons. I don't need a full week to recover for the most part. My shoulders are lagging so I feel they could use their own day. Chest is first because something has to be first. Legs are next. Squats and deads need the seperation so I can recover somewhat. As well as the overhead and bench pressing. I suppose my goals are to be stronger than I was and I would like to say im going strictly for size but who doesn't want to be strong

JRider23
04-14-2010, 08:09 PM
Actually there are a few reasons. I don't need a full week to recover for the most part. My shoulders are lagging so I feel they could use their own day. Chest is first because something has to be first. Legs are next. Squats and deads need the seperation so I can recover somewhat. As well as the overhead and bench pressing. I suppose my goals are to be stronger than I was and I would like to say im going strictly for size but who doesn't want to be strong

It sounds like you'd love 5/3/1 man. Gives a day to squat, deadlift, bench, and military + assistance for bringing the lifts up. I just started it and can't wait to see the end results of my 1RMs in 2 months.

Drew92
04-15-2010, 02:52 PM
April 15th

Cycle 2 Back-Biceps

Deadlift:
205x5
255x5
305x3
325x5 PR+10lbs

This was crazy. The last time I deadlifted anything over 300 was two months ago. Since then I have only deadlift 3 times at 225lbs.

Pull Ups:
bw x8
bw x8

Bench Rows:
50x15
Superset
50x10
30x10
20x20

I'll be back later with my bicep and trap work.

Curls:
30x20 Standing
20x25 Seated

Shrugs:
30x30
30x30

Calves:
60x25
60x30

Drew92
04-16-2010, 02:08 PM
April 16th

Cycle 2 Rest

I'm feeling good for tomorrow.

2kool
04-16-2010, 08:53 PM
SLOW DOWN! you went from 225 deadlift to 325 deadlift in 5??? DAYS. everything else is flying up as well. geeze man how am i supposed to compete with you now? ive calculated that youll have the 250 bench within the week at this pace. =P

ok on a serious note everything here looks good, maybe add shrugs and seated DB overhead press on your shoulder day? what i do is keep strict form on those and then on my BB press i pretty much push press it up. that way i can use more weight and it makes my shoulder day more intense. well keep it up, its definitely motivated me to push a HELL of a lot harder than i have been.

Liftersize
04-16-2010, 11:13 PM
nice deads! Time to step it up to 335 or so.

JRider23
04-17-2010, 09:35 AM
awesomeeeeeee deadlift bro. How the hell did it go up so fast? lol

Drew92
04-17-2010, 09:47 AM
SLOW DOWN! you went from 225 deadlift to 325 deadlift in 5??? DAYS. everything else is flying up as well. geeze man how am i supposed to compete with you now? ive calculated that youll have the 250 bench within the week at this pace. =P

Lets hope so. lol


nice deads! Time to step it up to 335 or so.

Yea man I can't wait for a 405lbs deadlift.


awesomeeeeeee deadlift bro. How the hell did it go up so fast? lol

idk. Lately I have been eating more than ever and this creatine is insane, my workouts have never been this insense.

Drew92
04-17-2010, 12:21 PM
April 17th

Cycle 3 Chest

Bench:
185x8 PR+5lbs May have had more headache started after the 6th rep.
170x8
160x8 I'm weak after the first set. lol

Dips:
bw x5
bw +50lbs x5
bw +25lbs x8

Incline Close Grip: First time.
115x12
115x11
115x10

Flat Flies:
50x6
Drop Set
50x8
30x8
15x16

Skull Crushers:
70x25 I should have went heavier.
25x9 Dumbbells
70x10 Slow and controlled.

Nice workout. This headache is a killer. I had one a while back. If it started on squats I can only imagine what it will be like tomorrow for leg day. My brother-in-law moved today and he took his bench with him, fortunately I have an extra bench from when I bought my squat rack.

Drew92
04-18-2010, 10:01 AM
April 18th

Cycle 3 Legs

Squat: Belt:
205x3
225x3
250x1 wanted 3
205x3 belt less
205x3
205x3

Abs:
5lbs x1
5lbs x1
5lbs x1

Calves:
135x30
135x30

Ez Curls:
60x25
80x15

Stationary Wrsit Rolls:
50x Front/Back
50x Front/Back

Seated Dumbbell Curls:
20x25
25x20

I'm a little disappointed with my squatting 225x3 flew up. I guess I should try going up in weight slower. Headaches weren't a problem. Thats why I went low reps today because I know it gets worse with higher reps.

JRider23
04-19-2010, 02:47 PM
i'm right with you on bench- much harder after first set and i am the same way with military and dips, even if it's a drop set.

Why don't you try doing 225x3x3 and see how that feels, and if that's easy, try 235x3x3, so on and so forth. Just a suggestion- what are you currently doing with squats to try to progress? Actually, if you can do 185x20, i think the 250x1 (if that was really hard) might have been a fluke. How long did you rest between that set and the 225x3?

Drew92
04-19-2010, 04:56 PM
April 19th

Cycle 3 Shoulders

Press:
95x3
120x5 PR
130x2 PR The most weight I have ever done.
(This hopefully means I can get 135x1 which has been a huge goal of mine.)

Seated Dumbbell Press:
50x12
50x10
Super Set
50x8
30x8
20x16

Front/Side Raises Super Sets:
10x15 10x15
10x20 10x15

Bradford Presses:
45x15
45x20
45x15

Drew92
04-20-2010, 02:50 PM
April 20th

Cycle 3 Back

Deadlift:
135x5
205x3
275x1
325x1
375x0 Belt

I knew I should have done higher rep stuff today. However its my b-day tomorrow it would have been nice to get a huge PR. I never were a belt deadlifting either so I don't know why I put it on.

Barbell Rows:
135x20 Over Hand
135x20 Under Hand
115x8-8 Over/Under superset
95x20-20 Over/Under superset

Night school in a bit. I'll being finishing up later tonight.

continued...

Pull Ups/Dumbbell Rows: supersets
bw x10/ 50 x10
bw x8/ 50x8

Shrugs: straps
95x30
95x30
95x30

Seated Curls:
25x25
20x21's
20x25

JRider23
04-20-2010, 02:57 PM
how hard was the 325?

Drew92
04-20-2010, 03:07 PM
how hard was the 325?

heavy lol

The most I have ever deadlifted is 350 with a belt and straps.

BTW I may try 5/3/1 for my main lifts but keep my split the same, I really like 4 on 1 off.

Liftersize
04-20-2010, 04:18 PM
going big on the dl attempt

JRider23
04-21-2010, 01:41 PM
heavy lol

The most I have ever deadlifted is 350 with a belt and straps.

BTW I may try 5/3/1 for my main lifts but keep my split the same, I really like 4 on 1 off.

i don't like that idea. If you're really pushing yourself and doing good assistance work, you're not going to get optimal workouts. For example: lets say on military day, you do

Military Press, Weighted Dips, Pullups, Tricep Exercise.......... 2 days later for bench, you do something like

Bench Press, Incline DB Bench Press, Rows, Pullovers

If you go hard on your military, dips, and tricep isolation, then you'll most likely still be somewhat fatigued before your bench day and it has the potential to hamper your progress.

Drew92
04-21-2010, 03:23 PM
i don't like that idea. If you're really pushing yourself and doing good assistance work, you're not going to get optimal workouts. For example: lets say on military day, you do

Military Press, Weighted Dips, Pullups, Tricep Exercise.......... 2 days later for bench, you do something like

Bench Press, Incline DB Bench Press, Rows, Pullovers

If you go hard on your military, dips, and tricep isolation, then you'll most likely still be somewhat fatigued before your bench day and it has the potential to hamper your progress.

I don't think you understand what I mean. I am currently doing a chest-legs-shoulders-back- rest-repeat split. With the main lifts on each day. The only thing I would change is the main lift and and use the 5-3-1 variable. So a chest day would be something like:

Bench:
65% x5
75% x5
85% x5+

Incline Dumbbells:

Flies:

Close Grip:

Skulls:

JRider23
04-23-2010, 04:59 AM
I don't think you understand what I mean. I am currently doing a chest-legs-shoulders-back- rest-repeat split. With the main lifts on each day. The only thing I would change is the main lift and and use the 5-3-1 variable. So a chest day would be something like:

Bench:
65% x5
75% x5
85% x5+

Incline Dumbbells:

Flies:

Close Grip:

Skulls:

I do see what you mean........ just make sure to be receptive to your body because if you're really going balls to the wall, then you might need to rest a bit more than that.

Good luck with the program!

Drew92
04-24-2010, 12:54 PM
April 24th

Cycle 4 Chest

Bench:
190x8 PR+5lbs
170x9
135x10

Dips:
bw x5
bw +60lbs x3 not happy

High Incline Dumbbell Press:
50x12
50x12
50x13

Flies:
50x7
35x12
35x15

Skulls:
80x12
80x15

Shrugs/grip:
Overhand
135x10
205x10
Mixed
205x10
205x10
Underhand
135x20

As you can see I took a few days to deload. This has nothing to do with how the 5-3-1 program is set up. Without the days off I would have to cut grass before a squat session, I didn't want to do that. The last rep on my PR was ugly but I'll take it. I don't feel I could get 195x8 next time so I may try 190x8 again or move down in reps and work with higher weight. Last time I benched over 200lbs was 10 weeks ago, so who knows how it will go.

Drew92
04-25-2010, 11:45 AM
April 25th

Cycle 4 Legs

Squat: 5 rep
165x5
190x5
215x10 Belt

I used a parallel box just to gauge depth usally I just go all the way down. I easily had more reps but the headache was starting up.

Abs:
5lbs x1
5lbs x1
5lbs x1

Ez Curls:
80x12
90x10
100x8

Calves:
185x22
185x19 Straps
185x19

Seated Calves:
70x30
100x15
70x30

I just held dumbbells on my knees.

Concentration Curls:
25x20
superset
25x15
20x8
15x8
10x12

I have had a heavy bag for a few years and have never really used it. I tried it out today 30 seconds on, 30 seconds off.

Heavy bag
30-30
30-30
30-30

Drew92
04-26-2010, 03:35 PM
April 26th

Cycle 4 Delts

Seated Press:
90x5
100x5
115x11
95x12
95x10
95x13

Lateral:
15x15
15x15
10x20
10x20

Front:
15x20
10x30
20x12
10x15 Slow

Seated Rear:
10x20
20x20

Back tomorrow so I didn't want to hit my rear detls to hard. Various neck lifts in weightlifting class today as well.

JRider23
04-26-2010, 07:55 PM
nice workouts. how do you like seated press as opposed to standing?

Drew92
04-27-2010, 01:21 PM
nice workouts. how do you like seated press as opposed to standing?

Night and day diffrence in my opinion. The only PRO I got out of doing it standing was the added core work. However I would always were a belt when it got heavy so there is really no need for me to ever go back. Altough I may try some push presses later on. Seated I got 115x11 standing I would be lucky to get 115x7-8. I'm off to go try sumo deads for the first-ish time.

Drew92
04-27-2010, 03:29 PM
April 27th

Cycle 4 Back

Deadlift:
220x5 Sumo
255x5 Regular
290x5 Regular

My lower back was killing me from the squats. These were very rough. Added in I also have leg DOMS and ran about two miles in gym today.

Barbell Rows:
Overhand
135x8
185x12 Bad Form+Straps
135x12
Underhand
135x12
135x12
135x25 Belt+Straps All out. Body English.

Pull Ups:
bw x5
bw x5
bw x5
bw x5
bw x9

Dumbbell Bent Over Rows:
50x12
50x12
50x12

Shrugs:Straps
185x25
185x20
185x15

How the hell can people shrug so much?

Rear Delt Rows:
20x20
15x25
10x10

Dumbbell Curls:
35x10
35x15
Concentration
20x20
25x12
20x12

Big workout today. I'll get my biceps after night school. I think I figured out how to do an effective pull up today. If you focus on pulling the bar back to you in a mild rainbow shape its much easier.

Drew92
04-29-2010, 03:50 PM
April 29th

Cycle 5 Chest

Bench:
185x3
200x3
215x1
225x0

Weak. These past shoulder and back workouts were the best ones ever. However it left my upper back and rear delts sore.

Incline Bench:
135x9 High Incline
135x10 Low
135x10
135x10
145x9

Dips:
bw x6
bw+50x4
bw x14

Decline Dumbbell Press+Flat Flies
50x14+25x14
50x12+25x12
35x20+15x20

Calves: Straps
145x27
145x25
145x25
145x20

Close Grip Bench: 11" space
95x12
115x10
125x8
135x5
95x18

Gripper:
50xReg
50xReverse
50xReg
50xReverse

After I noticed I couldn't lift anything heavy I went for volume. Deadlifting every 5 days is killing me. So I will limited it every other back day. The past shoulder and back days have been by far the best. Seated presses and barbell rows are both new to me and I love them.

JRider23
04-29-2010, 04:50 PM
workouts look good bro. which exercise did you use for calves?

Drew92
04-29-2010, 05:36 PM
workouts look good bro. which exercise did you use for calves?

I lift at home so I just stand on some 2x6's and hold a bar in front on me, or on my back.

2kool
04-29-2010, 06:17 PM
workouts are looking good Drew. you kill me on volume. i probably would fall over dead halfway through one of your sessions. you must have alot more energy than i do or stamina or something. anyway i noticed that you tried 225 on bench last time and missed it and it made me wonder what your max bench was. i know we're both aiming for 250 but im curious to know how much you have gotten in the past. and my name is Stephen btw.

Drew92
04-29-2010, 07:31 PM
workouts are looking good Drew. you kill me on volume. i probably would fall over dead halfway through one of your sessions. you must have alot more energy than i do or stamina or something. anyway i noticed that you tried 225 on bench last time and missed it and it made me wonder what your max bench was. i know we're both aiming for 250 but im curious to know how much you have gotten in the past. and my name is Stephen btw.

My all time best is 225. I have no idea why I tried it today. I did 190x8 last time. I have always had really low maxes compared to what I can rep out.

Leg day tomorrow and since I don't have deadlifts this cycle I want to add some more leg work, since recovery won't be an issue. Any ideas? I was thinking...box squats, stiff legged deads, lunges, or box step ups.

2kool
04-29-2010, 08:17 PM
i gotcha now. im the opposite. back when i got 350 twice as the most ive ever deadlifted i could only rep 315 like 3 reps. its interesting how people differ like that.

anyway if youre not deadlifting this cycle i would throw in the box squats, im a huge fan of those. i worked with box squats exclusively for a couple months and enjoyed nice progression when i came back to my regular squats. i would do the SLDL's too. since ive put those in my weekly routine it has helped both my squat and DL to go up. ive never done the box step up things and im not too big on lunges. i dont seem to have the flexibility for the lunges. i would suggest hamstring curls if you have a way to do them.

Drew92
04-30-2010, 02:17 PM
April 30th

Cycle 5 Legs

Squats: To box for depth. 15" Box
175x3
200x3
225x12 Belt. Huge PR!

Box Squats: 12" Box
135x3
155x3
185x3 Good struggle on this.

I paused for 2 seconds on the box and really focused on exploding up.

Stiff Legged Deadlift: Overhand Grip
135x8
135x12 Started standing on 2x6's for more of a stretch.
185x8

Abs:
1x
1x
1x

Very pleased with the squats. Possible rest day tomorrow, my shoulders don't feel very strong today.

Liftersize
04-30-2010, 05:54 PM
nice squatting is the 15 inch box parallel for you?

Drew92
05-01-2010, 05:28 PM
nice squatting is the 15 inch box parallel for you?

Yeah as far as I can tell. I might get some pictures or video up.

Drew92
05-01-2010, 05:42 PM
May 1st

Cycle 5 Shoulders

Seated Press:
95x3
110x3
130x6 PR
115x11
115x7
100x12

Uprights:
70x12
75x12
80x12

Lying Laterial Raise:
10x15
10x20
10x15

Shrugs:
205x10 Overhand
205x20 Mixed
205x20
135x30 Straps

Rear Delts Rows:
25x15
25x15
25x15

Dumbbell Push Press: Single Arm
50x5
50x12 Belt

Okay, I was planning on taking a rest day as yesterday I didn't think I would do so well.

Drew92
05-02-2010, 01:07 PM
May 2nd

Cycle 5 Back

Barbell Rows:
135x8
155x8
175x12 Straps
175x12
155x20

Pull Ups:
bw x5
bw +10x5
bw +20x5

Chins:
bw x8
bw x6

T-Bar:
135x7 Belt

My rear delts were screaming. So I moved on.

Dumbbell Rows:
50x12
85x8 Straps
50x20

Dumbbell Curls:
50x6
35x12
Superset
25x12
20x6
15x6
10x10

Concentration Curls:
20x15
20x12
Superset
20x12
10x12

Calves:
Superset135x30
70x20
bw x20

Abs:
10lbs x1

Drew92
05-04-2010, 03:35 PM
May 4th

Cycle 6 Chest

Bench:
135x5 Pinky on rings.
185x3
205x4 PR
215x1.5=5 second struggle.
185x5 Regular grip. Middle finger on rings.
185x6

Flat Dumbbell Press:
75x5 Dam IT!

Low Incline Dumbbell Press:
75x5
50x12

Dips:
bw x5
bw +25x5
bw +35x5
bw +45x5

Close Grip Bench: 16"
135x6
155x7
165x4

Skulls:
70x12
80x12
90x12

Flat Dumbbell Press: No lockout
50x15
50x15

My current multi purpose bench is amazing, accept for any flat pressing. There is a space between the head rest and back support which just so happens to be around where my upper back is placed. Seriously on my set of flat dumbbells I must have slid back 4 inches right into the space causing me to go of balance and end up hitting the the bench.

JRider23
05-04-2010, 07:45 PM
really nice workouts lately bro. Strong seated press and bench press

Drew92
05-05-2010, 04:36 PM
really nice workouts lately bro. Strong seated press and bench press

Thanks dude!

Drew92
05-05-2010, 04:42 PM
May 5th

Cycle 6 Legs

Squats:
185x5 Boxers Ripped(3rd pair)
215x3 Took video for depth at 15" box.
235x6 Belt. Lowered box down 13.5"

Box Squats:11"
135x5
155x5
185x5 PR+2reps

Ez Curls:
90x12
90x12
90x12

I didn't feel like doing much today. If I find the cable for the camera I will post up the video.

Drew92
05-06-2010, 06:11 PM
May 6th

Cycle 6 Delts

Seated Press:
105x5
120x3
135x5
145x2
95x15
105x10
115x7

Lying Laterial Raise:
15x10
10x15

Standing Lateral Raise:
10x25
10x20
10x20

Rear:
20x25
20x25

Coke
05-06-2010, 08:45 PM
Good luck with your goals man, appear more relentless this go-round.

JRider23
05-07-2010, 01:34 PM
nice pressing man. How much can you do with a conventional military press?

Drew92
05-07-2010, 03:21 PM
nice pressing man. How much can you do with a conventional military press?

I have done 130x2 with a belt.

Drew92
05-07-2010, 03:43 PM
May 7th

Cycle 6 Back

Deadlift: Sumo
255x5
295x3
315x0

My lower back is so sore. Read below.

Pull Ups:
bw x3
bw +25x3
bw +35x3
bw +50x2 PR
bw +65x0 Heavy lol
bw x12

I don't have a dip belt, so I made one awhile ago out of rope. Anything over 25lbs is quite painful.

Dumbbell Row:
75x12
50x15

Alright so I wasn't feeling real well to workout but I did anyway. I am completely lost when it comes to deadlifts. I know my form is all back and no legs. So I want to here from you guys what your leg drive feels like. I can get my legs involved no problem it just doesn't seem to be my stronger postion and I end up locking my legs out real fast. When you have glute and hamstring involvement to be particular does it always feel heavy on warm up sets? I just finshed my 6th cycle so I am taking a few days off and will start back up. I may change my routine around any ideas are welcome. I think an extra day or rest is in order.

Currently:
Chest-Triceps
Legs-Misc.
Shoulders
Back-Biceps
Rest

Things I have learned as far as routines go for me:

My shoulders are lagging, since I have given them there own day I have noticed a huge difference since I started this journal.

Its not realistic to squat and two days later expect to be strong enough for deadlifts.

I don't like whole body routines. I like to be lifting offen.

JRider23
05-08-2010, 08:10 AM
May 7th

Cycle 6 Back

Deadlift: Sumo
255x5
295x3
315x0

My lower back is so sore. Read below.

Pull Ups:
bw x3
bw +25x3
bw +35x3
bw +50x2 PR
bw +65x0 Heavy lol
bw x12

I don't have a dip belt, so I made one awhile ago out of rope. Anything over 25lbs is quite painful.

Dumbbell Row:
75x12
50x15

Alright so I wasn't feeling real well to workout but I did anyway. I am completely lost when it comes to deadlifts. I know my form is all back and no legs. So I want to here from you guys what your leg drive feels like. I can get my legs involved no problem it just doesn't seem to be my stronger postion and I end up locking my legs out real fast. When you have glute and hamstring involvement to be particular does it always feel heavy on warm up sets? I just finshed my 6th cycle so I am taking a few days off and will start back up. I may change my routine around any ideas are welcome. I think an extra day or rest is in order.

Currently:
Chest-Triceps
Legs-Misc.
Shoulders
Back-Biceps
Rest

Things I have learned as far as routines go for me:

My shoulders are lagging, since I have given them there own day I have noticed a huge difference since I started this journal.

Its not realistic to squat and two days later expect to be strong enough for deadlifts.

I don't like whole body routines. I like to be lifting offen.


I found that when i fixed my form my deadlift skyrockted. A few things i have focused on lately are:

- keeping my core and shoulder blades tight
- exploding off of my heels because it helps to activate the glutes and hips
- squeezing your glutes on the lockout... everything should lockout simultaneously.

also, if you don't pull with an arched back i think it would help to do so. Make sure the bar is literally touching your shins because if it's not, the ROM of the bar increases.


Maybe you'd like the HCT 12 when it comes out.


EDIT: I also think some of the principles from 5/3/1 can help your deadlift in that you want to work on your weak points. If you have trouble activating your glutes and hamstrings, you might want to try pullthroughs. They have worked wonders for my deadlift numbers and it's a great exercise for your posterior chain.

Drew92
05-10-2010, 04:13 PM
I found that when i fixed my form my deadlift skyrockted. A few things i have focused on lately are:

- keeping my core and shoulder blades tight
- exploding off of my heels because it helps to activate the glutes and hips
- squeezing your glutes on the lockout... everything should lockout simultaneously.

also, if you don't pull with an arched back i think it would help to do so. Make sure the bar is literally touching your shins because if it's not, the ROM of the bar increases.


Maybe you'd like the HCT 12 when it comes out.


EDIT: I also think some of the principles from 5/3/1 can help your deadlift in that you want to work on your weak points. If you have trouble activating your glutes and hamstrings, you might want to try pullthroughs. They have worked wonders for my deadlift numbers and it's a great exercise for your posterior chain.

Thanks man. I can get leg drive it just doesn't seem as if its my stronger pulling postion. I guess because I have never really given it a try. So when you deadlift can you really feel it in your glutes/hams? I think I'm going to post up a video of tomorrows deads.

Drew92
05-10-2010, 04:22 PM
May 10th

Cycle 7 Chest

Bench:
140x5
160x5
180x11 PR May have had one more, no spotter though.
Calculated Max: 245.94lbs

Dips:
25x5
25x5
25x5
25x5
25x5

Flat Dumbbell Press:
75x5
65x11
65x8

Close Grip Bench: 16"
155x5
155x5
155x8 Failure

Skulls:
90x8
90x8

Good day. Benching felt nice. Alright today in weightlifting class I saw the craziest thing. A kid was cheat barbell curling with a spottter helping him on every rep. Even the first one. This is the same kid that was doing power shrugs with 135lbs with out clips so they would rattle so the whole class would know just how much of a man he really is. End of rant. lol

Drew92
05-11-2010, 11:47 AM
I have decided that I am going to add another rest day and switch up my leg and back day. This is what I was thinking...

Chest-Triceps
Bench 5/3/1
Dips
Flatlow Incline Press Dumbbells or Barbell
Close Grip Bench
Skull Crushers

Back-Biceps
Deadlift 3x3 with new form
Pull Ups
Row Barbell/T-Bar/Dumbbell
Ez Curls
Dumbbell Curl

Rest

Shoulders
Seated Press 5/3/1
High Incline Press Dumbbells or Barbell
Dips
Side Raises
Rear Raises

Legs
Squat 5/3/1
Box Squat
Stiff Legged Deadlifts
Pull Ups
Calves
Abs

Rest

I want to get really good at pull ups and dips, as well as the main four.

My goals are

Squat= 275x5 and 315x1
Bench=225x5 and 250x1
Deadlift=365x5 and 405x1

I finally got around to ordering a dip belt on Sunday from elite fitness and its already here today.

Coke
05-11-2010, 01:21 PM
I finally got around to ordering a dip belt on Sunday from elite fitness and its already here today.

Wow, great turn around time on that belt...very nice workout for the chest and triceps bro.

JRider23
05-11-2010, 01:38 PM
Thanks man. I can get leg drive it just doesn't seem as if its my stronger pulling postion. I guess because I have never really given it a try. So when you deadlift can you really feel it in your glutes/hams? I think I'm going to post up a video of tomorrows deads.

no problem. I do feel it in my glutes and hams, but definitely more in my glutes. As i said, i attribute my glute activation to pullthroughs.. They have really allowed me to feel what activating the glutes should feel like.


May 10th

Cycle 7 Chest

Bench:
140x5
160x5
180x11 PR May have had one more, no spotter though.
Calculated Max: 245.94lbs

Dips:
25x5
25x5
25x5
25x5
25x5

Flat Dumbbell Press:
75x5
65x11
65x8

Close Grip Bench: 16"
155x5
155x5
155x8 Failure

Skulls:
90x8
90x8

Good day. Benching felt nice. Alright today in weightlifting class I saw the craziest thing. A kid was cheat barbell curling with a spottter helping him on every rep. Even the first one. This is the same kid that was doing power shrugs with 135lbs with out clips so they would rattle so the whole class would know just how much of a man he really is. End of rant. lol

nice workout. Lol at the curls- i sometimes get asked to spot curlers :)


I have decided that I am going to add another rest day and switch up my leg and back day. This is what I was thinking...

Chest-Triceps
Bench 5/3/1
Dips
Flatlow Incline Press Dumbbells or Barbell
Close Grip Bench
Skull Crushers

Back-Biceps
Deadlift 3x3 with new form
Pull Ups
Row Barbell/T-Bar/Dumbbell
Ez Curls
Dumbbell Curl

Rest

Shoulders
Seated Press 5/3/1
High Incline Press Dumbbells or Barbell
Dips
Side Raises
Rear Raises

Legs
Squat 5/3/1
Box Squat
Stiff Legged Deadlifts
Pull Ups
Calves
Abs

Rest

I want to get really good at pull ups and dips, as well as the main four.

My goals are

Squat= 275x5 and 315x1
Bench=225x5 and 250x1
Deadlift=365x5 and 405x1

I finally got around to ordering a dip belt on Sunday from elite fitness and its already here today.

Just some friendly critism and some ideas to consider with your new routine:

-I think that if you're going to follow the 5/3/1 template that you should do it for all of the lifts- There is a rhyme and reason behind wendler's program.
- Also just something to consider- do exercises that will help your big lifts instead of just choosing exercises blindly. Not sure if you did do this, but i think it's something to consider. Also, be careful with your squat day- squatting -> box squatting -> SLDLs is really taxing if done heavy... If you're following the 5/3/1 to a tee and really going balls to the wall, i think that might be a bit much.

Good luck :)

Drew92
05-11-2010, 02:51 PM
no problem. I do feel it in my glutes and hams, but definitely more in my glutes. As i said, i attribute my glute activation to pullthroughs.. They have really allowed me to feel what activating the glutes should feel like.


Just some friendly critism and some ideas to consider with your new routine:

-I think that if you're going to follow the 5/3/1 template that you should do it for all of the lifts- There is a rhyme and reason behind wendler's program.
- Also just something to consider- do exercises that will help your big lifts instead of just choosing exercises blindly. Not sure if you did do this, but i think it's something to consider. Also, be careful with your squat day- squatting -> box squatting -> SLDLs is really taxing if done heavy... If you're following the 5/3/1 to a tee and really going balls to the wall, i think that might be a bit much.

Good luck :)

I'll have to see what pullthroughs are...

Are you taking about the assistance lifts or deadlifts. I wanted to start fresh with deadlifts to practice leg drive and work my way up and get into the 5/3/1 later on.

Drew92
05-11-2010, 04:55 PM
May 11th

Cycle 7 Back

Deadlift:
135x3
225x5
255x3
285x3

Pull Ups:
25x5
25x5
25x5
10x8
0x9

Deadhang on every rep.

Dumbbell Rows:
65x15
65x15
50x20

About a 1.5 hour break. Ah the joys of lifting at home.

Ez Curls:
90x8
100x7
120x0 lol

I have done 125x1 at school. haha

Seated Curls: single arm
25x20
20x25

Wrist Roller:
45x Back/Front
90x Back

Powercleans:
135x3
165x2
195x0

The new dip belt is amazing. 25lbs didn't feel like anything.

Drew92
05-13-2010, 09:01 AM
May 13th

Cycle 7 Shoulders

Seated Press:
115x1
135x1
155x1 Big struggle.
135x7 PR+2 reps
135x5
115x7

Low Incline Bench Press: Pinkies on rings.
135x5
155x3
175x1
195x1
205x0

I wanted to do high incline but I couldn't get the bar out of the rack by myself.

Dips:
0x3
35x3
70x2 So close to a 3rd.
95x0

Delt Raise Circuit 2x:
Side-10x15
Front-15x15
Rear-20x15

JRider23
05-13-2010, 03:22 PM
I'll have to see what pullthroughs are...

Are you taking about the assistance lifts or deadlifts. I wanted to start fresh with deadlifts to practice leg drive and work my way up and get into the 5/3/1 later on.

I am talking about the assistance lifts for deadlifts and just the concept of assistance lifts in general.... Also, it probably won't kill you to do 3x3, but if you're going to follow wendler's program then you should probably follow it the way he has it. Good luck though- regardless i am sure you'll see nice strength increases.

Coke
05-13-2010, 09:44 PM
Fine training past couple of days for the upper body man.

Drew92
05-14-2010, 02:53 PM
May 14th

Cycle 7 Legs

Squat: 14" box for depth
135x2
205x2
225x2
245x5
255x2 Belt.
265x1 15lbs PR!
275x0

Deadlift: straps
205x3 Sumo.
275x3
315x3 Regular.

Deadlift: no straps
205x10 Sumo.
205x10 Regular

I was focusing on leg drive on every rep.

JRider23
05-14-2010, 04:16 PM
great squats. How did the deadlifts feel today? Also, why did you use straps?

Drew92
05-14-2010, 04:26 PM
great squats. How did the deadlifts feel today? Also, why did you use straps?

thanks broseph, they felt pretty good considering I did them two days ago haha. I used straps so I could focus on form. I have no problem holding 315 with a mixed grip.(plus I got a new pair of straps when I ordered my dip belt for free, so I basically had no other option but to try them lol) Yeah I think I'm going to drop every thing from the 5/3/1 in my routine. I have had so much fun lately with the lower reps. If I am ever at a loss of what reps to used I will used it.

I think I might go do some power cleans/ push press/ or possibly front squats later tonight.

Drew92
05-14-2010, 06:06 PM
May 14th

Cycle 7 Continued...

Front Squat:
45x5
75x5
115x5
145x5
175x3
190x1
200x1
135x1

Push Press:
115x3
145x1
160x0
160x0

This is the first time front squatting. Very pleased with the results. I should have know the push presses would be insane after a shoulder day oh well. My wrist are killing me. lol hopefully it will get better. I was using a clean grip up until the last set when I tried the crossed arms.

Coke
05-15-2010, 07:02 PM
Nice job with the squats and deads, good push presses as well.

Drew92
05-16-2010, 10:14 AM
May 16th

Cycle 8 Chest

Bench:
135x5
175x3 Felt heavier than it should.
205x6 Huge PR! +2 REPS
225x1

Dips:
bw x3
45x5
65x3 PR
70x2

Low Incline:
135x5 Regular Grip(middle finger on rings)
155x5
175x5 Pinky Grip PR
185x2

Close Grip Bench: 16" grip
135x5
165x5 PR
185x2
135x18 PR+6 reps

Woah! Nice day.

JRider23
05-16-2010, 10:53 AM
wow- great workout man.

Coke
05-16-2010, 09:02 PM
Way to raise up and elevate your game bro.

Drew92
05-17-2010, 03:15 PM
Way to raise up and elevate your game bro.


wow- great workout man.

Thanks dudes.

Drew92
05-17-2010, 03:22 PM
May 17th

Cycle 8 Back

Pull Ups:
bw x3
bw +50x4 PR+2 REPS
bw +30x6
bw x14

Dumbbell Rows:
65x8
75x12
65x20

Shrugs: Overhand
45x15
135x15
205x10
205x15 Straps

Ez Curls:
100x8
100x8
100x9

Coke
05-17-2010, 03:43 PM
Looks pretty good, solid pull day man.

Drew92
05-18-2010, 05:33 PM
May 18th

Cycle 8 Shoulders

Seated Press:
145x4 PR
135x6
125x8

Incline Bench Press:
135x3
185x3
205x1 PR
210x0
135x5

I should have taken the extra rest day, I would have been stronger.

Coke
05-18-2010, 07:08 PM
Props on the new PRs dude.

JRider23
05-18-2010, 08:20 PM
killing it lately. How strict were the rows?

Drew92
05-19-2010, 06:19 AM
Thanks guys. They were dumbbell bench rows with on knee on the bench. The set of 20 was killer.

Drew92
05-20-2010, 04:35 PM
May 20th

Cycle 8 Legs

Squats: ATG
135x3
205x3
245x2 Belt. Lost balance on #3

My lower back is killing me. The chairs at school don't help either. Mixed in with all this I ran a mile yesterday, which isn't much but it has to be affecting me somewhat. Bad day.

Drew92
05-20-2010, 06:50 PM
May 20th

Cycle 8 Continued...

Dumbbell Push Press:
50x3
65x3
75x3
85x3
95x1 Right Arm
95x0 Left Arm
95x0
95x0
95x0
95x1 Finally

It took me 5 tries but I wasn't settling for failure.

Drew92
05-21-2010, 12:47 PM
May 21st

Cycle 9 Chest

Bench:
135x3
175x3
205x1
215x5 PR!!!!!
225x2 PR

Dips:
bw x5
bw+70x5 PR+3 Reps
bw+95x0

Low Incline:
135x5 Pinky on rings.
185x4 PR+1 rep

Close Grip Bench Press: 16" grip
135x5
185x3 PR+1 Rep
135x20 PR+2 Reps


Wow another great workout. Today was senior skip day. I was planning on going to cedar point with a bunch of friends and backed out at the last second. I kind of wish I went, but at the same time theres no better feeling than killing a workout. Today was supposed to be a rest day I might add. I have been taking video and will edit most of it into one and post it up hopefully sometime soon. The most I have ever done benching was last session of 205x6 and 210x3. So this is a huge PR. The most I have ever done for a 5 rep max before today was 195x5!

Drew92
05-21-2010, 06:25 PM
iqhqe3e8l_c

Youtube took out my music.

Coke
05-21-2010, 06:34 PM
Wow another great workout.

No joke, glad to see you making strides again, especially on the bench.

How tall?, if you don't mind me asking...can make great impact once you start to fill out more.

Liftersize
05-22-2010, 12:37 PM
nice vid....db push presses and your military press look strong! You are like me though with bench though touching too high and not tucking elbows. You could probably get really good increases on bench with technique.

Drew92
05-24-2010, 08:00 PM
nice vid....db push presses and your military press look strong! You are like me though with bench though touching too high and not tucking elbows. You could probably get really good increases on bench with technique.

Thanks, the back rest on the seated presses isn't as inclined as it looks in the video though... I'll try touching lower on the warm up sets and may try it on my heavy stuff.


No joke, glad to see you making strides again, especially on the bench.

How tall?, if you don't mind me asking...can make great impact once you start to fill out more.

I am 5'10" and hopefully have at least one or two more inches left.

Alright so I lifted on Saturday got some pull ups in and moved onto deadlifts. My lower back was already sore(in a bad way) and I made it worse deadlifting. The closest I can get to touching my toes is about a foot and a half away. I went to the ciro(don't know how to spell it so I'll leave it at that lol) They did some work and then I got the electro treatment for 12 mins. It feels better but I am going to stop deadlifts for a real long time. Squats and overheaded press on on the hold as of right now. I can bench just fine. Heres what I did manage the past few days.

pulls ups:
bw+40x5
bw x17

Chins:
bw+70x1

Bench Press: max at school today
175x14 PR+2 reps

If you guys haven't caught on this is how I try to progress on bench.

Say I did one of the following:

185x10
190x9
195x8
200x7
205x6
210x5
215x4
220x3
225x2
230x1
235x1

The next bench day I would try and add either a rep to the same weight and/or move the rep range and weight as follows

185x11
190x10
195x9
200x8
205x7
210x6
215x5
220x4
225x3
230x2
235x1
240x1

I usally can add 25lbs to my 5x max and that would be my 1x max. Or add 10lbs to my double for a max.

Liftersize
05-24-2010, 08:20 PM
sucks about the back....good luck with recovery. have you tried reverse hypers? Also make sure you are properly stretching hamstrings and hip flexors.

JRider23
05-25-2010, 02:56 PM
sucks about the back....good luck with recovery. have you tried reverse hypers? Also make sure you are properly stretching hamstrings and hip flexors.

yeah man, hope your back feels better.

Also, just some advice but i would consider taking it a bit easier in general. It seems like you're going to or near failure almost every workout. Having said that, you're really killing it lately.

In your vid, just curious but why don't you have your heels on the floor for bench? It would help you generate a hell of a lot of power if you pushed through your heels.

Drew92
05-25-2010, 09:29 PM
May 25th

Cycle 10 Chest

Bench:
135x5
205x1
230x2 PR My max was 225x1.
240x0

Should have warmed up better.

Dips:
bw x5
bw+75x5 PR+5lbs

Incline:
135x5
185x6 PR+2 Reps
205x1
215x1 PR+10lbs
225x0

Close Grip:
135x5
185x4 PR+1 Rep
150x11 (11" grip just for 2kool)

Back is feeling a little better. I'll be taking it easy on the other days. Chest day doesn't bother it.

Coke
05-26-2010, 02:44 PM
Damn good session guy, nice job overall.

Drew92
05-26-2010, 05:02 PM
Damn good session guy, nice job overall.

Thanks Coke!


yeah man, hope your back feels better.

Also, just some advice but i would consider taking it a bit easier in general. It seems like you're going to or near failure almost every workout. Having said that, you're really killing it lately.

In your vid, just curious but why don't you have your heels on the floor for bench? It would help you generate a hell of a lot of power if you pushed through your heels.

I used to bench with my feet flat on the floor and thought I got a good tight arch. Then I tried benching with raised heels after watching one of the guys on this forum post up a video on how they bench. I was able to get a much tighter arch and I could keep the weight focused on my upper traps. You might give it a try. I'll see if I can find the link to the video.


sucks about the back....good luck with recovery. have you tried reverse hypers? Also make sure you are properly stretching hamstrings and hip flexors.

Nah, I workout at home. I have really been neglecting core stuff. What do you think I should try?

Drew92
05-26-2010, 05:15 PM
May 26th

Cycle 10 Back

Pull Ups:
bw x3
bw +50x1
bw +60x1
bw +70x1 PR
bw +75x1 PR
bw +35x7

Deadlift: Belt
135x5

My back is feeling better. I can actually touch my toes now with out to much pain. I think I may just start wearing a belt for all sets of squats and deads. This will mean that I will have to be sure that I get my core work in.

Dumbbell Rows: Belt
50x25

Didn't feel good on the back.

Concentration Curls:
35x12
35x8
25x10
20x20
15x25

Coke
05-26-2010, 10:05 PM
The lifting belt is a must for certain movements as far as I am concerned, good deal.

Killer with the crazy reps on the concentrations curls and db rows...major props on the sets of pullups.

Drew92
05-28-2010, 01:24 PM
May 28th

Cycle 10 Shoulders

Seated Press:
45x5
115x3
135x8 PR+1 Rep
155x1
165x0

Inclined Bench:
135x3
170x3
205x4 PR+3 Reps
225x1 PR+10lbs

Dips:
bw x3
bw +45x3
bw +90x1.5 PR for weight.

JRider23
05-28-2010, 03:05 PM
good job bro. Crazy dips!!! Back injuries are a bitch- be careful.

Coke
05-29-2010, 10:02 AM
Workout is serious man, doing very well.

Drew92
05-30-2010, 07:47 AM
May 30th

Cycle 11 Chest

Bench:
135x5
185x3
205x1
225x1
235x2 PR+5lbs
245x1 Huge PR

Dips:
bw x3
bw +45x8

Incline:
135x3
185x5

Close Grip:
135x5
175x7 PR

Coke
05-30-2010, 12:22 PM
Big day on the bench bro!!

Liftersize
05-30-2010, 01:10 PM
nice benching you are going to catch me

Drew92
05-30-2010, 02:23 PM
Big day on the bench bro!!

Yeah no kidding thanks!


nice benching you are going to catch me

At the rate I'm going hopefully.:D All I need now is for my back to get better so I can start squatting and deadlifting again.

Drew92
05-31-2010, 09:03 AM
May 31st

Cycle 11 Back

Pull Ups:
bw x3
bw +50x4(got the 5th to my nose)
bw x10
bw x10
bw x10

Deadlift: Belt
135x3
205x3
235x3

Elbow Planks:
bw 1:00
bw 1:00
bw 1:00

Concentration Curls:
35x12
25x15

Drew92
06-01-2010, 09:34 AM
June 1st

Cycle 11 Legs

Squat:
45x5
45x5
135x5
185x3 Belt
205x3
225x3
245x3 PR+1 Rep
255x3 Huge PR!

Abs:
1x
1x

Plate Pinches: Two 25s
30 sec x1
40 sec x1
45 sec x1

Pretty good day. I happy happy with my squats, I thought they may have gone down from not doing them in awhile. I took video of every set, I will edit something together and see if any of you can help me. My lower back is killing me. I wake up with it worse than when I go to bed. I think its my mattress. Anyway I read this last night and I thought it was pretty cool.http://articles.elitefts.com/articles/powerlifting-articles/efs-classic-the-education-of-a-powerlifter/

Coke
06-01-2010, 12:03 PM
Props on the new squats PR(s).

Liftersize
06-01-2010, 01:28 PM
nice squat PRs, im suprised squatting went so well the day after deadlifts, but i guess those were pretty light dls

Drew92
06-01-2010, 02:28 PM
Squats from today. Help would be appreciated.

kN0hUOwXHB8

JRider23
06-01-2010, 03:52 PM
great work. squats looked pretty good to me- can't really pinpoint any mistakes after watching it twice.

Also, I have read that article before- really good read!!

Drew92
06-02-2010, 09:34 AM
June 2nd

Cycle 12 Chest

Bench:
45x5
135x5
185x3
205x1
225x1
240x2 PR+5lbs(video)
250x0 My head wasn't in the lift.
205x6

Dips:
bw x3
bw +45x3
bw +90x2 PR+1 rep

Close Grip: 16"
175x8 PR+1 rep

Bench: Feet on bench
135x10
135x15

Elbow Planks:
bw x1:15
bw x0:45

Nice PR under the circumstances. I cut the grass in a cut off yesterday, so I have nasty sunburns on my back and shoulders. I slept like crap last night my back is killing me. Any way April 7th was the start Cycle 1. I benched 175x8 to failure. Today 12 cycles later I benched 240x2. Thats an estimated max diffrence of 34.3lbs! Who would of thought I could make such good gains on a program not designed by "Professionals".

Coke
06-02-2010, 11:20 AM
Glad to hear you've been making great strides as of late, you clearly work hard for it.

Drew92
06-06-2010, 09:42 AM
June 5th

Cycle 12 Misc.

Chin Ups:
bw x18

Pull Ups:
bw x10
bw x10

Swiss Ball Reverse Hypers:
0x10
0x15
10x25
10x25

Decline Sit Ups:
10
15
10

I am taking it easy so my back can heel up. I am really going to focus on my core, flexibility, form, and glute/ham strength over the next two months.

Drew92
06-06-2010, 09:53 AM
June 6th

Cycle 13 Chest

Bench:
45x10
135x5
185x3
205x1
225x1
250x1 PR+5lbs(Just for 2kool)
205x9 PR+3 Reps

Dips:
bw x3
bw+50x8 PR+5lbs
bw x15

Close Grip Bench Press: No leg drive or arch
165x5
165x5
165x8

This kind of worked out nicely today. The past three chest days have set 2 rep PRs adding 5lbs each day. I would have missed 245x2 today so I went back down to 8 reps. I will continue to progress with 8 reps and then slowly work my way back down into the 2s again. Like I have over the course of the last two months. Within these two months I have added 45lbs to my estimated max. Not to shabby.

2kool: I win if you don't do it next bench day.:hello:

liftersize: 45lbs to go

Liftersize
06-06-2010, 04:11 PM
good work dude! i saw your post this morning so i went and benched 265 for a 5 lb pr too. 45 lbs to go for me as well now.

Drew92
06-07-2010, 07:00 AM
good work dude! i saw your post this morning so i went and benched 265 for a 5 lb pr too. 45 lbs to go for me as well now.

always easier to go second. lol

Drew92
06-08-2010, 11:08 AM
June 8th

Cycle 13 Legs

Squats: ATG
45x5
135x3
185x1
205x1 Belt
225x1
245x1
265x1 PR
225x3

I got video of the 265x1. My speed out of the hole tells me I could get at least 20lbs more if my back was better. My back is at about 65-70% right now. I may post it up so you guys see what I mean.

Overhead Press: Standing
45x5
115x3 Belt
125x2
135x1 PR This felt so light in my hands.
145x1 PR
150x0

Reverse Hyperextensions:
bw x20
bw+10x20
bw x30

Thses were done with a swiss ball on a bench.

Static Holds: Mixed grip
365x15 sec
365x15 sec
405x15 sec
405x15 sec

These were very hard. My POS bar was bending like crazy.

Decline Situps:
bw x10
bw x15
bw x10

I will master these so core strength is no longer an issue.

Shrugs: Overhand
135x30
135x40

I really wish my back was better. Once it is my lifts are going to sky rocket. I haven't done any over head pressing in about two weeks. I haven't pressed standing in over a month and a half as well. So today it was pretty cool to get 145x1. I may start doing these standing more offen. I also went and bought a pair of Adidas Sambas, they are amazing for lifting.

If I were to make a set of blocks to deadlift off of how tall should they be? I was thinking 4 inches.

2kool
06-08-2010, 08:10 PM
http://www.wannabebig.com/forums/showthread.php?132579-A-Man-Against-The-World/page3

:hello:

Coke
06-08-2010, 08:41 PM
Good job with the new PRs dude.

Drew92
06-09-2010, 01:11 PM
June 9th

Cycle 14 Chest

Deadlift:
135x3
225x3 Belt

Bench:
45x3
135x5
185x3
205x1
225x4
165x17 Misload I wanted 175.

Dips:
bw x3
bw+55x8 PR+5lbs

Close Grip Bench: 16" No set up.
175x5
175x5
175x6

My hands are really sore from those static holds. I was going to do back but I didn't want to bench after a back day or wait until Saturday to bench.

2kool
06-09-2010, 03:38 PM
very good dips drew. i can barely do bodyweight more than a few reps cuz of how messed up my rotater cuffs are. the pain is unbelievable. but, those are very strong dips. so, 16 inches is close grip for you? once again because of my rotater cuffs the stress on them is too much when i bench with a wider grip. my normal bench press is the same width as your close grips.

anyway, it will be a fun race to 275.

keep up the good work, lets keep each other going.

JRider23
06-09-2010, 05:41 PM
good work bro- don't be a pussy with the hands haha. Not trying to compare us, but today (i know this isn't that much) i did 275x5x5 for deads and my callouses were ****ing crazy after the 3rd set. Just tough it out and don't worry about it. (after i read your static hold #s)- what is your max deadlift? 405 is a hell of a lot for static holds man. Just wondering why you used a mixed grip as opposed to a double overhand since double overhand works your grip more.

Great squat PR man!!!! How hard was it? I am sure you could nail 275. You also have a hell of a bench compared to your other lifts!

Drew92
06-09-2010, 07:43 PM
very good dips drew. i can barely do bodyweight more than a few reps cuz of how messed up my rotater cuffs are. the pain is unbelievable. but, those are very strong dips. so, 16 inches is close grip for you? once again because of my rotater cuffs the stress on them is too much when i bench with a wider grip. my normal bench press is the same width as your close grips.

anyway, it will be a fun race to 275.

keep up the good work, lets keep each other going.

Thanks Stephen. I did a set of close grips with a 11 inch space like you do awhile ago and that killed my wrists. We are both close to the ever so important 1.5x bw bench.:drooling:


good work bro- don't be a pussy with the hands haha. Not trying to compare us, but today (i know this isn't that much) i did 275x5x5 for deads and my callouses were ****ing crazy after the 3rd set. Just tough it out and don't worry about it. (after i read your static hold #s)- what is your max deadlift? 405 is a hell of a lot for static holds man. Just wondering why you used a mixed grip as opposed to a double overhand since double overhand works your grip more.

Great squat PR man!!!! How hard was it? I am sure you could nail 275. You also have a hell of a bench compared to your other lifts!

lol its not callouses. It feels like my hand is broken. lol. I want a 405 deadlift and I can't deadlift right now, so I thought I would get my body used to heavy loads. I will work on my double overhand as well.

When I squatted 265 it flew out of the hole and about 5 inches above parallel is when get got tuff.(I suspect thats when your lower back takes the most stress.)I also I might add it was painful.

Yeah over the past two months I have really started to learn what I need to be doing to get my bench up. Now I have to figure out the squat and deadlift.:confused:

In other news I decide to rearrange my home gym. Which is about 25% of my basement(unfinished) and my dad basically said I can use as much space as I want.:evillaugh:

Coke
06-09-2010, 08:34 PM
In other news I decide to rearrange my home gym. Which is about 25% of my basement(unfinished) and my dad basically said I can use as much space as I want.:evillaugh:

Pops is an awesome guy, lol - seriously though, that's a damn good deal.

Liftersize
06-09-2010, 10:24 PM
When I squatted 265 it flew out of the hole and about 5 inches above parallel is when get got tuff.(I suspect thats when your lower back takes the most stress.)I also I might add it was painful.


usually your area of weakness isnt necessarily where the bar slows. I would guess your weakness is out of the hole, but you allow your butt to pop up a little out of the hole forcing you to good morning the weight more and put more stress on your back.

Drew92
06-10-2010, 04:03 PM
June 10th

Cycle 14 Misc.

Press: Standing
45x5
115x2
135x3 PR Belt
115x8 No Belt
115x7 Belt+Wrist Wraps

Pull Ups:
25x5
25x5
25x8

Calves: Overhand Grip
115x30
115x30
115x30

Ez Curls:
90x12
90x11
90x10

Decline Sit Ups:
15
25 not fun. lol

JRider23
06-10-2010, 09:06 PM
nice pressing today. I think dips have been great assistance for you man.

Coke
06-10-2010, 10:46 PM
Nice and varied workout, like it bro.

Liftersize
06-11-2010, 07:06 PM
nice ohp you tied my PR

Drew92
06-13-2010, 11:29 AM
nice pressing today. I think dips have been great assistance for you man.

For sure. I feel that inclines are a huge part of a big bench as well. The extra range of motion really helps me off my chest. You might not have noticed but I stopped doing inclines since may 30th. (My back injury) I know thats not really that long ago but I noticed I'm not feeling nearly as strong benching as I was when I was doing them.


Nice and varied workout, like it bro.

Yeah I hope to get back on top of things once my back is better.


nice ohp you tied my PR

Thanks. Every time I see your name it reminds me of jazzersize.

Drew92
06-13-2010, 11:43 AM
June 13th

Cycle 14 Chest

Bench:
135x5
205x1
225x4 Pinky on rings.
235x3 PR+1 rep! Regular Grip.

I tried moving my grip in more. I didn't have any success and it was painful on the shoulders. I am happy to get a PR after a heavy set. The last rep was real ugly but I did it under my power so I'm happy with it.

Dips:
bw x3
bw +60x7.75

So close, you would think the easiest part of a dip would be the last few inches.

Incline: Pinky
135x5
185x5
175x5
175x7

I haven't done these in about 2 weeks, I have lost strength on them.

Close Grip: 16"
185x3 Set up.(arch, leg drive)
135x15 No set up.
135x12

I have been feeling really sluggish lately so I did something extra, which was really pretty fun.

Box Jumps:
28x3
32x3
36x3

Really easy. I don't have any boxes so I stacked up bags of mulch and put a rug on top. Sketchy!

Box Jump overs: height x width
20x12
bw x10
bw+30lbs x10
11x11
bw+100lbs x5

Coke
06-13-2010, 03:43 PM
Solid with the pressing and original jumps man.

Liftersize
06-14-2010, 04:46 PM
nice bench pr

Drew92
06-18-2010, 07:48 AM
My New Game Plan -

A - B - C - X - D - X

A
Squat
Bench
Dips
Incline Bench
Close Grip

B
Powerclean
Pull Ups
Rows
Curls

C
Squat
Military Press
Incline Bench
Dips
Rear Delts

X
Rest

D
Squat
Deadlift
Pull Ups
Rows Curls

+Edit+

I also would like some opinions on were to put the following

Calves
Abs
Lower Back
Forearms
Triceps
Traps
Curls
Jumps

Drew92
06-18-2010, 10:05 AM
June 18th

Chest

Squat: Belt
205x5
205x5
205x5

Bench:
135x6
205x1
225x2
175x15 PR+1 rep.

Going into this workout I knew I wouldn't be very strong. I should have skipped 225. My plan was to do higher reps. I of course tried though hopeing for something good. I also NEED to warm up better.

Dips:
50x5
50x5
50x5

Incline Bench: No set up. Pinkies on rings.
155x5
155x5
155x5

Close Grip: No set up.
155x8
155x8
155x8

I'm going back to the basics. Squatting every other day until I can no longer make progress. My diet has been crap. I haven't had a protein shake or creatine in over a month.

Coke
06-18-2010, 12:02 PM
New plan looks quite intense, no doubt you will be able to handle it all and make progress.

JRider23
06-18-2010, 04:04 PM
My New Game Plan -

A - B - C - X - D - X

A
Squat
Bench
Dips
Incline Bench
Close Grip

B
Powerclean
Pull Ups
Rows
Curls

C
Squat
Military Press
Incline Bench
Dips
Rear Delts

X
Rest

D
Squat
Deadlift
Pull Ups
Rows Curls

+Edit+

I also would like some opinions on were to put the following

Calves
Abs
Lower Back
Forearms
Triceps
Traps
Curls
Jumps

If this is a full body routine, I would personally split up body parts a bit more. Having said that, calves you can really put anywhere. Maybe do them as a break in between 2 upper body lifts like bench/dips and rows/pullups? Forearms you can hit when you hit regular curls with some hammer/wrist curls. It seems to me like your triceps are getting hit hard in this routine- you want more work? Traps maybe after deads. what do you have in mind for lower back?

Not sure about jumps.

Drew92
06-18-2010, 04:41 PM
If this is a full body routine, I would personally split up body parts a bit more. Having said that, calves you can really put anywhere. Maybe do them as a break in between 2 upper body lifts like bench/dips and rows/pullups? Forearms you can hit when you hit regular curls with some hammer/wrist curls. It seems to me like your triceps are getting hit hard in this routine- you want more work? Traps maybe after deads. what do you have in mind for lower back?

Not sure about jumps.

This is still a body part split in disguise since there is no true leg day. I'm not to concerned with extra tricep and bicep work as I am still getting stronger, but I can tell they aren't getting any bigger so it would be nice. I really like box jumps I guess I will try them out for some active recovery since I know that this squat frequency is going to get intense.

A
abs

B
Curls
Grip
Jumps

C
Abs
Skull Crushers
Calves

D
Shrugs
Lower Back

Drew92
06-20-2010, 10:07 AM
Yesterday was supposed to be powerclean day but I went to a grad party and ended up swimming for an hour and a half so when I got home I figured it would be better to get it when I'm fresh. My leg DOMS is crazy. For my max being 265, 205x3x5 was pretty hard.

Drew92
06-21-2010, 10:59 AM
June 21st

Shoulders

Squat: Belt
210x5
210x5
210x5 PR

Military: Belt
120x5
120x5
125x6 PR

Incline:
185x5
185x5
185x6 PR

I thought I would only get 4 on the last set.

I skipped Dips. I didn't feel I needed them today. My chest and shoulders were already sore.

Rear Delts:
20x20
20x25

Very good day. I got my diploma today after a few mix ups. I knew my sister got me something for graduating and I found out today its a TREK mountain bike. Which is awesome.
:omg:

Coke
06-21-2010, 03:49 PM
Wow, your sister is great, no doubt - congratulation on the graduation.

JRider23
06-21-2010, 07:01 PM
congrats on graduation bro! enjoy the bike :) Good job squatting and military pressing as well.

Drew92
06-23-2010, 03:54 PM
Yeah it will be alot of fun. Plus I'm going to West Virginia with my friend and his family, for a 9 day white water rafting/ zip line trip hopefully I can take it with me.

Drew92
06-23-2010, 04:03 PM
June 23rd

Back

Squat: Belt
215x5
215x5
215x5 PR

I need to make sure I stay consistent with this. It doesn't get any easier than adding 5lbs each workout. In the past I usally stop once it gets slightly hard.

Deadlift: Belt
225x12

Back : ( This was so easy. I really wish my back was better.

Pull Ups:
35x5
35x5
35x6 PR

Kroc Rows:
95x10

Bench Rows:
75x15

Grip was a limiting factor.

EZ Curls: Belt
90x12
90x12
90x12 PR

Gripper:
50x
50x

Coke
06-24-2010, 12:34 AM
Covering a lot of ground while still managing to raise up is an impressive feat, stay on it.

Any pics of the new mountain bike?

JRider23
06-24-2010, 11:44 AM
Wow, strong kroc rows bro. Just make sure your back is okay to do them.

Drew92
06-27-2010, 11:43 AM
Covering a lot of ground while still managing to raise up is an impressive feat, stay on it.

Any pics of the new mountain bike?

I don't actually get it until next weekend but heres a picture. http://www.jejamescycles.co.uk/product-images-large/trek-4300-gents-black-mountain-bike-53236.jpg


Wow, strong kroc rows bro. Just make sure your back is okay to do them.

Yeah. I haven't found a dumbbell row where I really feel it in my back so I trying new stuff.

Drew92
06-27-2010, 12:02 PM
June 27th

Chest

Bench:
45x15
135x8
185x3
205x1
Better Warm Up
215x5
215x5
215x3

My bench is a POS. It can do alot but it sucks at any flat pressing. Theres a 2 inch gap where my upper back needs to be to get the bar out. So I have to move down which puts the already high hooks even further away. I usally end up sliding and end up in the gap. On top of that its wobblely has hell. All in all thought I'm not upset with my benching today. I went swimming yesterday so my shoulders were pretty sore.

Incline DB Press:
75x5

This was very easy. I stopped short to save enery to try for 85s.

Flat DB:
85x4

This was horrible. After a few failed attempts to get them up I fanilly got it. Every rep hit the bench posts as well. I bet it wouldn't be as hard if I had some real DBs. My current set up to make the 85s were 4 plates of 5 standard size, then a 25 and 10lbs olympic size weights pinched in by the collars.

Incline Bench:
200x2

Skulls:
90x10
90x12
90x10

Pretty easy haven't done them in about two months so it was good to be stronger on them with out actually doing them.

Flat DB:
50x20

I'm going to make a 36" plyo box to do on days I don't squat.

Drew92
06-27-2010, 06:25 PM
Heres my box. I built it for $19.22. lol

http://img.photobucket.com/albums/v118/dilley340/squat015.jpg

http://img.photobucket.com/albums/v118/dilley340/squat016.jpg

Coke
06-28-2010, 06:31 PM
Great craftmanship with the plyo box.

Drew92
06-28-2010, 06:58 PM
June 28th

Back

Squat:
45x5
135x5
185x1 Belt
220x5 Ripped my 4th pair of boxers. :redface:
220x5
220x5 3x5 PR!

These were very hard today. Lack of sleep and sore from box jumps yesterday without anywarm ups.

Pull Ups:
3
40x5
40x5
40x5 3x5 PR!

Super Set
Chin Ups DB Row
12 50x12
8 50x12

I was planing on finishing up after I cut the grass but, I didn't do any thing else.

I'm sure most of you have herd of the Gallon Challenge. Which is drinking a gallon of milk within an hour without vomiting. Anyway over the weekend my friend was telling me about the Half a Gallon Challenge. Which is a half of a gallon of milk in 15 minutes. So I gave it a go to day and got it in 4 minutes.:evillaugh:

Drew92
06-29-2010, 11:31 AM
June 29th

Shoulders

Military Press:
45x5
115x3
125x5 Belt
125x5
125x5 PR! +5lbs

Incline Bench:
190x5
190x5
190x5 PR! +5lbs

Seated Dumbbell Press:
50x10
50x10 Belt

Shrugs: Overhand
135x15
185x12
135x15
135x15
135x15

Rear Delts:
25x20
25x20

Nice PRs today. I was considering waiting until to tomorrow. My triceps and shoulders were still really sore.

Coke
06-29-2010, 04:08 PM
Fine training back-to-back.

JRider23
06-30-2010, 04:03 PM
box looks good man. hahaha @ your boxers- that happened to me at the gym one time when i was at the bottom of my ATG squat.

That milk challenge seems like a hell of a hard thing to do. Did you feel sick after?

Drew92
06-30-2010, 04:24 PM
box looks good man. hahaha @ your boxers- that happened to me at the gym one time when i was at the bottom of my ATG squat.

That milk challenge seems like a hell of a hard thing to do. Did you feel sick after?

I think I'm going to try briefs. lol

It really wasn't that bad. I was no were near close to throwing up. Then again I drink way more milk than the average person.

Drew92
06-30-2010, 04:28 PM
June 30th

Legs

Squat:
45x5
135x3
175x2
205x1
225x5 Belt
225x5
225x4

Single Dumbbell Curl:
50x10
50x8

Barbell Lunge:
45x3
115x3
135x6

These were tricky. I have no clue how good my form is. Every rep though was when my knee touched the ground.

Ghetto Reverse Hypers:
20
10x20

Coke
06-30-2010, 06:09 PM
Good deal on that effort bro, especially the lunges.

Drew92
07-02-2010, 11:42 AM
July 2nd

Chest

Bench:
45x10
135x5
155x3
205x2
235x1
245x1

Incline:
135x5
195x4

Bench: No Setup
185x8 Pinkies
185x8 Middle
185x7 Pointer

Close Grip: 16" No Setup
155x8
155x10

I'm getting burnt out doing this type of training, I need to mix it up.

Coke
07-02-2010, 09:25 PM
Changing things up is quite healthy in this game, nice session.

Drew92
07-10-2010, 03:57 PM
July 10th

Shoulders

Military Press:
45x3
85x3
115x2
135x1
145x1 Easy. Tied PR.
155x0

Incline Bench:
45x8
135x3
175x3
205x6 HUGE PR+2 Reps.
225x1

Next reglular bench session I will try moving my grip in more to were it is at on inclines. A 10lbs difference doesn't make sense between a incline and flat bench.

Dips:
bw x3
45x2

Shrugs: Over Hand
135x15
155x15
175x15
135x15

Rear Delts:
25x10

Box Jumps:
36" x10

My training has been all over the place. My back has been sore, my legs are tired from riding my new bike, and I started watching Lost on netflix. lol

Coke
07-10-2010, 05:43 PM
Workout is solid dude.

Drew92
07-12-2010, 11:30 AM
July 12th

Legs

Bike Ride

Squats:
45x5
135x3
200x3
225x10 ATG. Belt. PR

Last time I squatted I failed to get a 3x5 with this much. Going into this I was wanting 8 and I thought even that would be a stretch, so to get 10 is great.

Lunges:
45x3
115x8
135x8

Calves: Overhand
135x30
135x25
135x20

Bike Ride

PIERCEY
07-12-2010, 01:53 PM
Great squats bro

Coke
07-12-2010, 04:54 PM
Looking damn good with that leg workout man.

Liftersize
07-20-2010, 10:33 PM
still lifting?

Drew92
07-25-2010, 11:46 AM
I'm back from my trip. Went to the smokey montains and white water rafting/ zip lineing at ACE Adventure in West Virginia. I may lift tonight. I lost about 5lbs so I'm around 170lbs now.

Drew92
07-27-2010, 12:57 PM
July 26th

Upper Power

Military Press:
115x3
125x3
135x3 Belt

Bench:
210x3
185x9 Pinkies
185x6 Regular

Incline:
135x8
135x10
135x11

Drew92
07-27-2010, 12:59 PM
July 27th

Lower Power

Squat: 13" Box
205x5
215x5 Belt
225x5

SLD:
135x5
135x5
135x5

Calves:
135x15
155x15 Straps
175x15
185x15

Abs:
0x20
0x20

Coke
07-28-2010, 08:06 AM
Nice job for both days guy.

Drew92
07-29-2010, 01:29 PM
I guess I should post what what routine I'm going with after the lay off.

M-Upper Power
T-Lower Power
W-Rest
T-Hypertrophy Chest/Arms
F-Hypertrophy Shoulders/Back/Traps
S-Hypertrohy Legs
S-Rest

Drew92
07-29-2010, 01:44 PM
July 29th

Hypertrophy Chest/Arms

Flat Dumbbell Bench:
70x12
70x10
70x8

Incline Bench:
135x8
145x8
155x10

Close Grip Bench: 16"
135x8
145x8
135x11

Supersets

Barbell Curls+Skull Crushers
75x12 70x12
80x12 80x12
85x11 90x11

Dips+Dumbbell Curls
12 35x12
11 35x9

Flies:
25x12
35x12
35x12

As you can my strength is way down. I hope it comes back fast because this is depressing.lol

Coke
07-29-2010, 04:04 PM
Solid session for the chest and arms, like the supersets, damn good workout split too.

Drew92
07-29-2010, 05:16 PM
Solid session for the chest and arms, like the supersets, damn good workout split too.

Yeah for sure seems like it will be really fun. Although credit goes to Layne Norton, he came up with it.

JRider23
07-30-2010, 02:50 PM
I'm right with you about the strength thing bro. Your new routine looks really interesting- look forward to seeing how you do on it

Drew92
07-30-2010, 05:03 PM
July 30th

Hypertrophy Shoulders/Back/Traps

Seated Press///Pull Ups
115x8///8
125x8///8x10lbs
135x6///10

Barbell Bent Over rows///Upright Rows
135x12///70x12
155x12///80x10
135x12///70x10 Straps

Chin Ups///Rear Delt Raises
8///20x20
5///15x15

Shrugs: Straps
135x15
185x15
135x15

Lateral Raises:
15x12
15x12
15x12

Dumbbell Shrugs:
50x20
50x20

Coke
07-31-2010, 11:25 AM
Way to stress the shoulder and back dude.

Liftersize
07-31-2010, 03:30 PM
good to see your lifting again

Drew92
08-02-2010, 06:13 PM
August 2nd

Upper Power

Bench:
135x5
165x5
185x5
205x5
185x7 No Setup.
185x9

Pull Ups:
bw x3
bw+35x3
bw+45x3
bw+55x2
bw+35x5
bw x12

Military Press:
115x3 Belt.
125x3
115x6
115x5
115x6

Barbell Rows:
115x12
135x12
185x12
135x12
115x20

Skull Crushers:
90x12
90x12

Barbell Curls:
70x15 Very Slow.
70x15

PIERCEY
08-02-2010, 07:19 PM
Strong lifts man

Drew92
08-03-2010, 05:41 PM
August 3rd

Lower Power

Squat:
45x5
135x3
185x3
225x3 Belt
245x1

Deadlift:
135x3
225x3
275x1
225x5
225x10

Finally no lower back pain. To bad I'm weak now.

Abs:
20
20

Calves:
135x30
135x25
135x20

Drew92
08-05-2010, 09:03 PM
August 5th

Hypertrophy Chest / Arms

Incline Bench:
135x3
185x9 PR
185x7
175x6
155x8
145x8
135x10

I didn't want to mess with dumbbells today so I did some extra incline sets.

Close Grip: 16"
135x3
145x8
160x6
135x10

Went to play some disc golf and went swimming. Got home at 10:00 to finish up.

Barbell Curls:
95x12
95x10
95x8

Skull Crushers:
95x12 PR
95x12
95x12

Dumbbell Curls:
35x20

Flies:
35x20
25x20

Coke
08-06-2010, 04:07 AM
Them are some nice workouts guy.

Drew92
08-06-2010, 07:33 PM
August 6th

Hypertrophy Back / Shoulders / Traps

Seated Press:
45x10
95x3
135x8 PR
135x6
115x8
115x8

Pull Ups:
bw x3
bw+25x8 PR
bw+15x8
bw x10

Clean and Jerk:
115x3
135x3
155x0

I have never done these before. Took a break and came back and few hours later.

Upright Rows:
70x12
80x12
80x15

Chin Ups:
bw x8
bw x8
bw x8

Took another break to eat dinner.

Rear Delt Raises:
25x25
20x20

Shrugs:
115x50 Straps
115x50

Side Raises:
15x15
20x20

Its good to be getting PRs again. :)

JRider23
08-09-2010, 09:27 AM
good job bro. I would consider not going for 1RMs or anything you don't think you can hit on clean and jerks anytime soon. They take some time to getting used to

EDIT: Also, if you're going to have them in your routine you should do them first imo. They're a really taxing lift and potentially more dangerous than Seated Press. Definitely prioritize them in your next workout and I'm sure you'll do a much more efficient job

Drew92
08-09-2010, 08:05 PM
good job bro. I would consider not going for 1RMs or anything you don't think you can hit on clean and jerks anytime soon. They take some time to getting used to

EDIT: Also, if you're going to have them in your routine you should do them first imo. They're a really taxing lift and potentially more dangerous than Seated Press. Definitely prioritize them in your next workout and I'm sure you'll do a much more efficient job

Yeah for sure. I won't be doing them to much. A just figured it would work my back and shoulders, so I gave it a go.

Drew92
08-09-2010, 08:12 PM
August 9th

Upper Power

Bench:
135x5
185x5
205x3
225x2
190x5
195x5
190x5

Last couple of chest workouts have been weird. I feel fine and ready to go but as soon as I start lifting my chest gets really sore.

Pull Ups:
bw x3
bw+25x3
bw+50x4 PR!
bw+55x2
bw+35x5

Took a half hour break.

Military Press:
45x10
115x3
135x2
125x3
95x12

Benching and pull ups before hand really make my presses weak.

Skull Crushers:
100x12
100x8

Dumbbell Curls: (single arm)
50x8
35x15

Front Raises:
20x15
15x15

Drew92
08-10-2010, 01:33 PM
August 10th

Lower Power

Box Jumps: 36"
1x3
1x3
1x3

Deadlifts:
135x5
225x3
255x3
275x3 PR+2 Reps. Belt.
300x0

Abs:
1
1

Squats:
135x20 Non stop.

Drew92
08-11-2010, 06:14 PM
August 11th

Rest

Bike Ride:
6 miles in 28 minutes

Coke
08-11-2010, 06:20 PM
Always great to see the red in here bro, making strides with it all.

Liftersize
08-11-2010, 10:22 PM
nice that you are finally getting to make some progress on deads!

Drew92
08-12-2010, 01:35 PM
August 12th

Chest / Arms

Bench:
45x8
135x8
205x6

This puts me at about 10lbs behind were I was at. Flat benching lately just doesn't feel right.

Dips:
bw x3
bw+35x3 I had no idea were I would be at with these.
bw+70x3 EASY
bw+85x3 PR

I haven't done these in a really long time. My best before this was bw+90x1. So my bw, about 170-175, puts this at 1.5x bw!

Close Grip: 16"
135x3
185x3

My chest is getting really tight during my lifts for some reason.

Barbell Curls:
80x15
80x13
80x13

I don't know about you guys but curls suck. They get me really winded. lol

Skull Crushers:
80x15
80x15
80x15

Flat Flies:
35x12
50x12

Concentration Curls:
25x18
25x14




Always great to see the red in here bro, making strides with it all.

Yep one step at a time to get back were I was and surpass it.


nice that you are finally getting to make some progress on deads!

Thanks! It helps when you can actually do them pain free. lol

Drew92
08-13-2010, 10:11 AM
August 13th

Cardio
20 minutes

Back, shoulders, and traps later.

Drew92
08-13-2010, 01:52 PM
August 13th

Back / Shoulders / Traps

Warm Up:
Half mile walk with dog.

Seated Press:
115x3
135x3
150x3 PR!
165x0

Previous best was 155x1.

Pull Ups:
bw x3
bw+45x1
bw+80x0 :drooling: 2 inches away
bw x8 very slow

Barbell Upright Rows: Straps
115x8
95x12
95x12

One Handed Barbell Rows: Straps
95x12 Per arm.
75x20 Per arm.

These were so intense. I challenge anyone to try them. lol

Rear Delt+Side Delts:
15x15
15x15

Shrugs:
165x25
165x25

Chin Ups:
bw x8
bw x9

Coke
08-14-2010, 06:57 PM
Half mile walk with dog

Gotta luv the dog, lol - seriously though...looks good dude.

PIERCEY
08-15-2010, 05:06 PM
Dang man thats some impressive dips!

JRider23
08-15-2010, 06:04 PM
good job man

Liftersize
08-15-2010, 06:31 PM
good to see your strength rising again~!

Drew92
08-16-2010, 07:30 AM
Gotta luv the dog, lol - seriously though...looks good dude.


Dang man thats some impressive dips!


good job man


good to see your strength rising again~!

Thanks guys. Its really cool to get all this feed back, I really appreciate it!

Drew92
08-16-2010, 12:36 PM
August 16th

Upper Power

Military Press:
95x3
115x3
135x4 PR+1 Rep.
150x0

Bench:
45x8
135x5
185x3
210x7 Huge PR!
225x1

Last weeks best was 205x6, and I did military press before hand today as well.

Pull Ups:
bw x3
bw+25x3
bw+60x3 PR
bw+50x4 Tied PR

Skull Crushers:
90x12
90x12
90x12

Barbell Curls:
80x15
80x15
80x15

I also want to add that I do full range of motion on every thing.

Coke
08-16-2010, 08:26 PM
I also want to add that I do full range of motion on every thing.

Wouldn't doubt it bro, always good to see you at it too.

Drew92
08-17-2010, 02:46 PM
August 17th

Lower Power

Squat:
45x3
135x3
185x3
215x3 Belt
235x3
245x0

Deadlift:
135x3
225x3
295x3 PR+20lbs

Last rep my form went to hell. So next week I won't add as much weight.

Abs:
1
1
1

Calf Shrugs: Straps
135x30
135x30

Ghetto Reverse Hypers:
30

PIERCEY
08-18-2010, 01:36 PM
Great work in here man. We both have a 150x3 seated press.

musicman001
08-19-2010, 01:33 PM
Lots of PRs lately man! Looking good!

JRider23
08-19-2010, 06:31 PM
nice work man... how does the lower back feel

Drew92
08-19-2010, 07:21 PM
Great work in here man. We both have a 150x3 seated press.

lol the toughest part is unracking it


Lots of PRs lately man! Looking good!

Thanks man.


nice work man... how does the lower back feel

Pretty good, I'm going to have to find an alternative to seated presses though, because that really puts alot of pressure on my lower back.

Big news today. I woke up really early for some reason around 5:30, so I had time to talk to my mom this morning. Anyway she was telling me about a job she might be able to line me up with. BTW I am 18 and have never had a "real" job. I was a caddy one summer, then another I had about 5 lawns to cut, so money was never really an issue. So it turns out I got the job, at a spring factory. I will be working Mon-Thursdays Midnights-7 A.M. Which is perfect because my college classes are Mon-Thursday around 6-10 P.M. Now I just have to get used to the late nights.

Drew92
08-19-2010, 07:26 PM
August 19th

Chest / Arms

Bench:
45x10
135x5
185x5
220x5 PR!

Dips:
bw x3
bw+45x3
bw+90x3 PR+5lbs

Easier than 85x3 last week!

Took a break to go to an interview.

About 7 hours later after getting home from my friends.

Incline Bench:
45x5
135x3
185x5
185x5
185x5

Barbell Curls:
90x12
90x10
90x10

Skull Crushers:
100x8
100x8
100x8

Dumbbell Curls:
35x15
35x15
35x15

Flat Flies:
35x15
35x20
35x20

Coke
08-19-2010, 08:32 PM
Good luck with the new job man, working midnights should be cool once you get used to it.

Drew92
08-20-2010, 04:47 PM
August 20th

Back / Shoulders / Traps

Pull Ups:
bw x3
bw+35x8 PR+10lbs
bw+25x6
bw x10

One Arm Dumbbell Press:
35x15
35x13
35x13

Left arm was holding me back.

Barbelll Rows:
115x12
165x12 Straps
165x20

FSR:
20x15

Drew92
08-21-2010, 07:58 PM
August 21st

Squats: Belt
185x20

Abs:
1
5lbs x1

JRider23
08-22-2010, 12:57 PM
dam man the job hours look insane- good luck... good job on the 20 repper btw!! did you go ATG?

Drew92
08-22-2010, 01:26 PM
dam man the job hours look insane- good luck... good job on the 20 repper btw!! did you go ATG?

Thanks. Atg is the only way to go.

PIERCEY
08-22-2010, 06:36 PM
Impressive squats man. I doubt I could get 185x20 ATG. Nice work!

Drew92
08-23-2010, 01:39 PM
August 23rd

Upper Power

Military Press:
45x5
115x3
135x3

Bench:
45x5
135x5
205x2
225x2

Pull Ups:
bw x3
bw+25x3
bw+50x3 PR

Dips:
bw x3
bw+50x3
bw+100x1

Very weak day. :cry: lol. I guess the one are dumbbell presses take alot more out of me than seated presses.

Drew92
08-23-2010, 03:07 PM
Heres a video of the 185x20 squat set.

wtZnIHHG0UI

Coke
08-24-2010, 08:08 AM
Way to grind out the 20 rep squats...looks like you got some height on you too, how tall bro?

Liftersize
08-24-2010, 10:11 PM
nice squats...20 reppers are killers

Drew92
08-26-2010, 07:42 PM
Way to grind out the 20 rep squats...looks like you got some height on you too, how tall bro?

5'10.75" lol measured myself about a week ago.


nice squats...20 reppers are killers
Thanks

Drew92
08-26-2010, 07:48 PM
August 26th

Chest / Arms

Bench:
45x5
135x5
185x12 PR

Sore left shoulder, I think if I would have warmed up better 14 reps would be fesible.

Dips:
bw x3
bw+45x3
bw+75x2

Incline:
135x3
190x4

I had to call it there. My job is beating me down. lol

Drew92
08-28-2010, 06:21 PM
August 28th

Chest / Shoulders / Triceps

Military Press:
45x5
95x5
115x3
135x3 Belt
115x7

Incline Bench:
135x3 Wrsit Straps
185x5
200x2
155x11

Dips:
bw x3
bw+25x8
bw+35x8

Seated DB Press:
50x7
50x5
35x12

Close Grip Bench:
135x2
165x5
155x5
145x5

Abs:
1
1

Skull Crushers:
80x12
80x12

Flies:
35x15
35x15

Side Raises:
10x30
10x30

Drew92
08-29-2010, 06:36 PM
August 29th

Back / Biceps / Traps / Forearms

Powerclean:
135x3
155x3
175x3

Having a bent bar makes these pretty tough.

Pull Ups:
bw x3
bw+40x5
bw+40x5
bw+40x5 3x5 PR+5lbs

Barbell Rows:
135x12
155x12
185x20 Straps

Barbell Curls: Dropsets
95x10
85x10
75x10
65x10
55x10
45x10

PIERCEY
08-30-2010, 12:24 PM
Sick pullups man!

Drew92
08-30-2010, 03:44 PM
August 30th

Deadlift 5/3/1
115x5
145x5
175x3
185x5
215x5
245x20 PR!

These were touch and go reps. I would have been happy with 8 reps. lol :omg:

I called it there I went to bed at 6:00 AM and woke up at 8:30 AM. I was very tired.

As you can see that is not a usual workout... I am switching up to a four day 5/3/1 routine.
Mon-Deadlift
Tues-Rest
Wed-Military
Thur-Rest
Fri-Squat
Sat-Bench
Sun-Rest

I need to get STRONGER:indian: . This set up will make it were I only lift on one day with unlimted sleep which would be Wednesday.


Sick pullups man!

Thanks broseph. One day I hope to get bw+90x5.

Drew92
09-01-2010, 01:53 PM
September 1st

Military Press:
50x5
65x5
75x3
85x5
95x5
110x10 PR

Pull Ups:
bw x13
bw x12

PIERCEY
09-01-2010, 02:26 PM
Strong volume on the press brah

Coke
09-01-2010, 05:57 PM
Killer stuff with those deads, nice military pressing too.

Liftersize
09-01-2010, 09:37 PM
nice deads now up the weight!

Drew92
09-04-2010, 07:45 PM
Thanks guys.

September 4th

Bench: 5/3/1
90x5
115x5
135x3
145x5
170x3
190x11 PR!

Incline Bench:
135x3
185x6
185x5
185x4

Barbell Rows: Straps
150x20
150x20
150x20

I think I should start pushing the weight up on these.

Skull Crushers:
90x12
90x12

So as so can see I missed squat day.

Drew92
09-06-2010, 08:18 PM
September 6th

Deadlift Day

Deadlift
135x3
185x3
225x3
275x3
315x1
335x1 PR! Belt

Rack Pulls
225x3
295x3
335x3
365x1 PR!

I started at mid knee level. These were my first time doing them and all I have to say is WOW. I can tell these will have a huge carry over to my regular deadlift. I can't wait. Expect a rack pull around 400lbs in the near future.

Pull Ups
bw x3
bw+25x3
bw+65x2 PR!

Barbell Rows
135x5
185x5 Straps
205x5
225x5
135x20 No straps

Ez Curls
90x15
90x15

Decline Situps
12
12

Liftersize
09-06-2010, 11:16 PM
nice to see your back is healed! I see many more deadlift prs to come!

Coke
09-07-2010, 02:31 PM
Big pull day overall dude.

Drew92
09-07-2010, 05:38 PM
Thanks guys I am very pleased with my deadlift after such a long lay off.

PIERCEY
09-08-2010, 02:21 PM
Great pulling man! 405 is right around the corner. Deadlifting 4 plates for the first time is one of the best feelings in the world.

Drew92
09-08-2010, 08:05 PM
September 8th

Military Press Day

Military Press
50x5
65x5
75x3
90x3
105x3
115x9 PR Belt

Military Press
75x10
75x10
75x10
75x10
75x10

Decline Situps
12
12
12

Rear Rows
20x25
20x25

Drew92
09-19-2010, 11:13 PM
September 19th

Chest

Bench Press
185x8
185x8
175x7
165x8

Incline Dumbbell Press
65x10
65x10
65x6

Flies
50x8
50x8
50x8

I have switched my focus on training from to strength to mass. At the moment I can't be as consistent with training as I want to be. With that being said, strength gains would be really frustrating. Over the course of this past month I have lost about 5lbs. I can tell I leaned out a bit but, strength is down.

PIERCEY
09-20-2010, 01:44 PM
Good luck with the hypertrophy man.

Drew92
09-20-2010, 08:22 PM
September 20th

Back

Pull Ups
bw x8
bw+25x8
bw+15x8

Rack Pulls
135x3
225x3
315x3
335x1 Belt/ Straps
375x1 PR+10lbs
405x1 PR+40lbs

Two weeks ago I said I would rack pull 400lbs!

Barbbell Rows
135x20 Overhand
135x20 Underhand

Dumbbell Rows
65x20 Straps

Chin Ups
bw x8


September 6th

Deadlift Day

Rack Pulls
225x3
295x3
335x3
365x1 PR!

I started at mid knee level. These were my first time doing them and all I have to say is WOW. I can tell these will have a huge carry over to my regular deadlift. I can't wait. Expect a rack pull around 400lbs in the near future.



Good luck with the hypertrophy man.

Thanks man.

Liftersize
09-20-2010, 09:50 PM
nice job with the rack pulls man

Coke
09-21-2010, 04:10 PM
Impressive new deads PR bro.

PIERCEY
09-22-2010, 02:41 PM
Nice rack pulls man

ThomasG
09-22-2010, 02:55 PM
Impressive pulling strength

Drew92
09-26-2010, 09:31 PM
Impressive pulling strength


Nice rack pulls man


Impressive new deads PR bro.


nice job with the rack pulls man

Thanks guys. Although I'm not nearly as strong as you guys are I try my best with my schedule.

Drew92
09-26-2010, 09:37 PM
September 26th

Chest+Triceps

Flat Dumbbell Press:
50x5
75x9
75x7

These are a bitch. lol

Incline Bench:
135x3
165x5
165x7

I don't think I like dumbbell pressing first, it really kills my other lifts.

Skullcrushers:
70x12
80x12
80x12

Flat Flies:
50x12
50x10
50x8

Hopefully this week I will be able to get all my scheduled workouts in. Chest-Back-Shoulders-Legs

PIERCEY
09-26-2010, 10:19 PM
Like the new routine man. Eat like a savage!!!

Drew92
10-03-2010, 01:16 AM
October 2nd 2010

Workout A

Squat 3x5
165x5
165x5
165x5

Bench 3x5
165x5
165x5
165x5

Deadlift 1x5
225x5

Dips
45x5
45x5
45x5

Pull Ups
35x5
35x5
35x5

Decline Sit-Ups
12
12
12

Alright so I'm going back to the basics with Starting Strength. I kept most of the weights relatively easy. Squats on the other hand weren't hard but they diffenitly sucked. I haven't squatted in over a month. My weight is down to 165lbs as well.

Coke
10-03-2010, 02:23 PM
Good luck with the schedule and everything man, keep doing what you can while you can.

2kool
10-03-2010, 03:18 PM
hopefully things go well with SS, i made good gains on it a while back. im sure youll get your weight/strength up quickly. (by the way we are having the slowest race to 275 in the history of weight lifting)

PIERCEY
10-03-2010, 03:30 PM
Can't go wrong with linear progression. Good work in here brah.

Drew92
10-04-2010, 04:23 AM
Yeah, anything is better than nothing. For a normal day I am lucky to fall asleep by 9 a.m. after I get of work at 7, weekends are the same way.

Drew92
10-12-2010, 08:21 PM
October 12th 2010

Workout B

Squat
195x5
195x5
195x5

Military Press
115x5
115x5
115x5

Powerclean
155x3
155x3
155x3

Skull Crushers
90x12
90x12
90x12

Ez Curls
90x12
90x12
90x12

I went camping over the weekend so I missed a few days to workout. These are how I arranged the two different workouts.

A
Squat
Bench
Deadlift
Dips
Pull Ups
Abs

B
Squat
Mlitary Press
Power Clean
Triceps
Biceps
Calves

Drew92
10-16-2010, 08:18 PM
October 16th 2010

Workout A

Squat
205x5
205x5 Added Belt.
205x5

Bench
175x5
175x5
175x5

Pull Ups
45x5
45x5
45x5

Dips
55x5
55x5
55x5

Decline Sit-Ups
12
12

Coke
10-16-2010, 10:53 PM
Glad to see the effort guy, hope all is well with you these days.