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thecityalive
09-14-2010, 12:16 PM
The name is Rob. This is my training journal. It contains a combination of letters and numbers to document feats of strength.

thecityalive
06-30-2011, 05:16 PM
Weight: 174.6 lbs
80 degrees

Session duration ~1 hour
Goal: re-acclimation, post-hiatus*

Pre: 20 minutes dynamic foam rolling and stretching
Warm-up: 3 rounds sledgehammer (various angles), 30-60 second rest, 50m sprint, repeat.
Session:
towel grip pull ups 3x12
suspended ring push ups 3x12
bicep curls 3x15 (20/25/30)
dips 3x12
outdoor tire flip/ double jump 50mx2
suspended rows 2x12
lunge 50mx2


very general day as it was my *first full session in a gym in about 4-5 months. Last semester flooded/ ruined my schedule and I unfortunately succumbed to it. :eek: However, even though I had not been in the gym for a while, during this time, I have been running 5-10k nearly two times a week. (with intervals in between). Along with playing in a summer roller hockey (want a great way to lose 5 pounds of sweat...there you go!) league, I have been somewhat keeping tabs on my general heath and fitness.

Preliminary day photos to come.

thecityalive
07-01-2011, 09:31 PM
From this moment on, let it be assumed that I do some variation of foam rolling as my prestretch. I have been in love with it for a year now.

Weight 174 lbs


Warm up: 4x60 second sledgehammer drill - 30 second rest in between.

GHD 25 lbs press 4x10 (arm) *Had to do a modified version of this because the GHD was someone elses equipment apart from my gym...assholes
Triceps press downs 3x12
Hang clean 3x10 @115
Calf raises 3x12 @ 300
Abdominal pulls 4x20 @ 35 lbs

Pretty decent 2 day eval of where I am strength-wise. Granted, I didn't do any major lifts, but I suppose this was more for fatigue/endurance testing.

Full program starts next week.

Cards
07-04-2011, 02:05 PM
welcome to journal land. What routine will you be running ?


Best of luck with your goals.

thecityalive
07-05-2011, 05:26 PM
Thanks! I have narrowed down a schedule to my strength/ fitness level.

Last full-time training cycle: ~5 months ago

Starting stats:
175.6 Lbs
5'9"
22 y/o

Goals: Build mass, trim excess fat, over all stamina increase
Lift goals: >>>>>???????????-?????????-??????<<<<<<<<


DAY 1


Broad jump @ body weight: 4x4
Sumo deadlift @ 225*: 5x6
BB Bulgarian squats @ 80*: 4x8
Deadlift @ 275 <225 last 5 reps>: 3x8
Hack Squat @135*: 3x15
Seated calf raises@ 90: 4x10


<*> Can increase or needs revision. Thoughts?

thecityalive
07-07-2011, 03:21 PM
Day 2

Warm up: 6 1-minute rounds of 10lbs sledgehammer work.


Incline DB @ 60/arm 5x6 (60x2/55x3/50x2)
Neutral Grip pulldowns @ 140 4x6
Neutral DB Press @ 50 4x8
Bent-Over lateral raises @ 15 4x8
EZ Bar curls @ 25 4x6
Single arm preacher @ 20 2x25
Russian BB twist @ bar+25 3x16


Updated this a day late but a few comments post-work out:
Damn is my upper body out of shape. Didn't realize how off I was trying to incline DB press. Original workout called for a BB but I think I just overlooked it. Good pump though though out. I think it also shows my damn memory loss of what the hell lateral raises were...I remember looking at the list and scratching my head for a minute before I asked someone about what they were.

NOTE: If unsure ask. :indian:


I think one bonus goal is to increase my flat bench to 185 (what I used to get 6RM+ at) I have struggled to get my bench past 225 and I am really going to make a commitment to this. Diet changes are no problem, time to do battle in the gym.

thecityalive
07-08-2011, 10:34 PM
Day 3

Box Jump @ body weight 5x3 <*>
Front Squat @ 185x4, 135X1 (5x6) Can probably sustain this weight for all sets next week
Elevated DB Reverse lunge @ 90 4x8 <is this 16 total reps for one set?>
Weighted squat jumps @ 60 3x10 <FUN>
SHELC 3x8
Seated Calf raise @ 90 4x10 <increase>



*<was unsure if I should have been box jumping on various heights or just one, FEED BACK PLZ>


One of my more favorite days. I never see anyone front squat where I lift, makes me feel like a superior being. haha. :clap:

thecityalive
07-08-2011, 11:34 PM
http://img.photobucket.com/albums/v50/Phoenix6475/trainingjournal.jpg

Figure I'd make something in light of this journal.
Background is 2011 in binary.

thecityalive
07-09-2011, 06:03 PM
Weight: 174.8

Warm-up: 6 rounds battling ropes (1 minute).


Board press @ 185 6x3 <didn't have a board, improvised and used a towel> ***
Chest-supported row @ 100 5x6
Weighted 1/2 dips + 20 4x8
High pull @ 115 4x8
Single overhead DB press @ 30/arm 4x8
Ring push ups 3xfailure ......CHECK
Weighted chinups +20 3x8....EW
Russian BB twist @ 55 3x16



REALLY surprised that I was able to bench 185 (even though board press doesn't allow for full ROM) for reps. You'd figure that a long hiatus from the gym would hinder my ability to do my old rep weight, but I suppose not. GRANTED, the bench was a bit shaky in the arms, but that will diminish over time as I retrain other smaller muscles and secondaries. :ninja:

thecityalive
07-11-2011, 05:18 PM
WEEK 2

Day 1:
Weight: 178.6

Broad jump 4x4
Sumo 5x6 @ 250 <easy mode>
Bulgarian 4x8 @ 135 smith
Deadlift 3x8 @ 300x2, 275x1
Hack 3x15 @ 135
Calves 4x10 @ 90


Increase intensity on deadlift...300x3 easy next week. Lost 2 pounds post-lift from sweat. Today was a scorcher.

thecityalive
07-11-2011, 09:01 PM
Note: I should have been Romanian deadlifting instead of regular deadlifting. I think for now, I will alternate from sumo to regular deadlift as my first lift.

No wonder why that 2nd deadlift felt so fatigued.

thecityalive
07-12-2011, 07:36 PM
Week 2 - Day 2

Weight: 178.0 lbs
Warm up: 6 1-minute rounds of battling ropes.


Incline BB @ 135 5x6
Neutral Grip pulldowns @ 140x1, 150x3 4x6
Neutral DB Press @ 50 4x8
Bent-Over lateral raises @ 15 4x8
Iso Lateral press @ 150 4x8
EZ Bar curls @ 40 4x6 (set weight of 40)
Single arm preacher @ 20 2x25
Russian BB twist @ bar+20x2, 10x1 3x16



Real good pump with the incline BB press. increase weight next week....do push press and win.

thecityalive
07-16-2011, 07:32 AM
DAY 3

Weight: 178.6

Box jump 5x3
Front squat 5x6 @ 185
Reverse DB lunge 4x8 @ 90
Squat jumps 3x10 @ 80
SHELC 3x8
Calf raise 4x10 @ 100

thecityalive
07-16-2011, 10:24 PM
7/16/11

1- Board Press 6 x 3 185 (increase)
Chest-Supported Row, wide grip 5 x 6 100
Weighted Dips 4 x 8 70-75
High Pull 4 x 6 60 sec 70-75
Single Overhead DB Press 4 x 8 60 sec 70-75
Blast Strap or Ring Pushups 3 x failure 45 sec Body Weight
BB Rollouts

thecityalive
07-16-2011, 10:26 PM
7/16/11

1- Board Press 6 x 3 @185 (increase)
Chest-Supported Row, wide grip 5 x 6 @100
Weighted Dips 4 x 8 +25
High Pull 4 x 6 @115 (increase)
Single Overhead DB Press 4 x 8 @50x1, 40x3
Blast Strap or Ring Pushups 3 x failure
BB Rollouts


Post-workout: 6 rounds, battling ropes

thecityalive
07-18-2011, 08:26 PM
WEEK 3

Day 1

Weight 176.2
Warm-up: Tire smash, battling ropes (replaced broad jumps with my sprint warmups)

Sumo Deadlift

295x6
300x6
300x6
305x6
315x6


Bulgarian Lunge (increase weight next week)

135x8
135x8
135x8
135x8


Romanian Deadlift (increase next week)

135x8
135x8
185x8


BB Hack Squat

135x15
185x15
185x15

Calves 4x10 @ 100

Cards
07-18-2011, 09:23 PM
nice deadlifts, does the routine call for 6s or?

thecityalive
07-18-2011, 10:15 PM
Yeah, 5 sets of 6. Currenly modeled after the HCT12 4 day split with slight variation. Instead of weighted jump ropes, I do battling ropes.

Keep in mind these are sumo deadlifts....frankly, I don't know how much easier or harder they are in comparison to regular deadlifts (All I know is sumo is more explosive hips than quads)

Thanks for the feedback/ support, I hope to video some of these sessions soon.

thecityalive
07-19-2011, 10:54 AM
Today though Friday, I am forced to take off from this. Working 9:30pm-9 am shifts doing security for the Ann Arbor Art Fair. Gonna have to improvise. HELP!

thecityalive
07-21-2011, 06:16 PM
Looks like this will be a week off...

damn it I hate hiatus. 9:30pm-9am is gonna wreck me. Only 2 more nights of this crap.

Cards
07-21-2011, 08:50 PM
what do you do for work?

thecityalive
07-24-2011, 11:30 AM
Well aside from working at Powerhouse Gym, this past week (wed-friday) I was working 9:30pm-9am doing security on the streets of ann arbor.

bad sleep schedule +nuts hours = me taking a short break

in retrospect, I think I want to travel away from this hypertrophy plan.



any ideas for a isolation routine build? Been considering lookin at other journals here, but I want to keep my goals of mass growth, and increased strength in mind. I think the 2 weeks that I had full goes to show that I am getting stronger and have more in the tank. Perhaps I should just ride out this hypertrophy routine for the month + another.

thecityalive
07-25-2011, 03:36 AM
Well today is the proving. I will be keeping on with this Hypertrophy routine until I further my research in building another routine.




LOWER BODY EXPLOSION!

thecityalive
07-25-2011, 12:07 PM
WEEK 4

Day 1

Weight 178 (TBH I forgot to weigh in today and I now feel like a jackass not recording it or even doing it. I was zoned)
Warm-up: Start up jumps, dynamic stretching.

Sumo Deadlift

300x6
300x6
300x6
315x6
315x5, 335x1


Bulgarian Lunge (increase weight next week)

185x8
185x8
185x8
185x8


Romanian Deadlift (increase next week)

185x8
185x8
185x8


BB Hack Squat

185x15
185x15
185x15

Calves 4x10 @ 100

I need to see a radiologist to X-ray my right tibia, I hope my break 3 years ago is holding up with the pins in there. I'm feeling it esp on the lunges.
I love it when my deadlift goes up. I remember yelling "EASY MODE" after I 3-white lighted that lift. 405 is gonna be soon.

thecityalive
07-26-2011, 04:31 PM
WEEK 4

Day 2

Weight 176.6

Incline BB Press

155x6
155x6
155x6
155x6
155x6


Neutral Grip pulldowns

140x6
160x6
160x6
170x6


Neutral DB Press (increase next week)

55x8
55x8
55x8
55x8


Push Press

95x8
95x8
95x8
95x8


Bent-Over lateral raises

15x8
15x8
20x8
15x8


EZ Bar curls

45x6
45x6
55x6
55x6


Single arm preacher (each arm)

20x25
20x25


Russian BB twist
3x16@ 45BB+10

BloodandThunder
07-27-2011, 06:09 PM
Binary and lifting, this should be interesting

thecityalive
07-28-2011, 01:33 PM
WEEK 4

Day 3

Weight 181.2

Box Jump 5x3

Front Squat

185x6
225x6
225x6
185x6
185x6


Reverse DB Lunge

90x8
90x8
90x8
90x8


Weighted Jump Squats (increase next week)

60x10
60x10
60x10


SHELC 3x8

Battling ropes 6, 1-minute rounds, 1 min rest

Calves (leg press)

200x10
260x10
300x10
300x10



Really awaiting that radiologist meeting. Perhaps I just need to stretch more, but damn, might need to take it easier on the legs. Bummer.

Front squat felt really good today. /flex

thecityalive
07-30-2011, 08:12 AM
Solid session.

thecityalive
07-30-2011, 11:11 AM
Day 4

Weight 177.8


1-Board Press

185x3
205x3
205x3
205x3
205x3
185x3


Supproted Chest Row

110x6
110x6
110x6
110x6
110x6


Weighted Dips

+25x8
+25x8
+25x8
+25x8


High Pull

115x8
115x8
135x8
115x8


Overhead DB Press

30x8
35x8
40x8
40x8


Ring Push-Ups (to failure)

12/10/8


Weighted Pull-Ups

+20x8
+20x8
+20x8


Barbell Rollouts

3x10




Breaking 200 is huge for me. It has been that little bitch wall that I've needed to break for a while. Felt good for the first few sets...last set of 205 was a little challenging but, again, happy to see that increas nevertheless. 225 soon! Need to work on explosiveness. :evillaugh:

BallsWideDeep
07-31-2011, 12:03 PM
Great job Rob! I feel you on grinding on the bench press numbers. I am happy to see someone else on their way up. Keep crushing it.

On a side note: I checked at the photobucket and raised my calories. :nod:

thecityalive
08-01-2011, 06:01 AM
Gonna get some straps today. Been meaning to for a while.

thecityalive
08-01-2011, 04:49 PM
WEEK 5

Day 1

PR!

Weight 177.2
Warm-up: Start up jumps, dynamic stretching, and foam rolling

Sumo Deadlift

315x6
315x6
335x6
335x6
365x6


Bulgarian Lunge <DAMN THIS EXERCISE>

185x8
185x8
185x8
185x8


Romanian Deadlift (increase next week)

185x8
185x8
205x8


BB Hack Squat

185x15
185x15
185x15


Battling Ropes 6x60sec.

Calves 4x10 @ 100

Went out, got straps, lifted like a boss today. 405 coming REAL soon. Worked out with a knee supporter and felt good the entire session.

Oh, my shipment of Opticen, Nitrean, and BCAA+ came in today (I had my BCAA+ during my workout). I will give my review on the BCAA+ after this week...but as a quick thought, felt amazing drinking BCAA+ during the workout. The grape taste is ON PAR! Reminds me of a freeze pop or grape Pedialite. So damn good.



PR! PR! PR! PR! PR! PR!

thecityalive
08-01-2011, 06:05 PM
After 2 hours post work out, my knee isn't any worse after having pull that much on a DL and everything else...The knee supporter helped a lot, physically and mentally. I was smiling for a good half hour after I PR'd that mess. Once I break into 405, I'm seriously considering a belt after that.

BloodandThunder
08-02-2011, 07:55 AM
Nice PR man keep it up

thecityalive
08-02-2011, 01:03 PM
WEEK 5

Day 2

Weight 177.0

Incline BB Press

155x6
175x6*
175x6*
175x6*
155x6


Neutral Grip pulldowns

160x6
180x6
170x6
170x6


Neutral DB Press (increase next week)

60x8*
60x8*
60x8*
55x8


Push Press

95x8
100x8*
100x8*
100x8*


Bent-Over lateral raises

15x8
15x8
20x8
15x8


EZ Bar curls

55x6
55x6
75x6
75x6


Single arm preacher (each arm)

25x25
25x25


Russian BB twist
3x16@ 45BB+10


* denotes increase from previous week.


Bench felt amazing...can't wait to see gains on flat bench. +20 pounds on incline is NIIICE :indian:

thecityalive
08-04-2011, 04:21 AM
Today is front squat day...considering upping all sets to 225 or perhaps just coming in at 185 and ending at say 230-245

BallsWideDeep
08-04-2011, 12:27 PM
Your making quick work of it man. I may have to try some straps one day. Yesterday, I read about torn bicep deadlifts for the first time. That's some scary stuff. My grip is still good where I'm at, but that bit about tears does give me some pause.

thecityalive
08-04-2011, 05:12 PM
From wearing straps? Yeah Idk I think that happens when you alt your grip with an over/under w/straps grip. Perhaps I'm wrong.

thecityalive
08-04-2011, 05:17 PM
WEEK 5

Day 3

Weight 178.1

Box Jump 5x3

Front Squat

225x6
185x6
185x6
185x6
225x6


Reverse DB Lunge (increase next week)

90x8
90x8
90x8
90x8


Weighted Jump Squats (increase next week)

70x10
70x10
70x10


SHELC 3x8

Battling ropes 6, 1-minute rounds, 1 min rest (showed my buddy from Romulus these when he worked out with me..."brutal" is how he described this.)

Calves (seated)

100x10
125x10
125x10
100x10



Repping 185 on FS is EASY as hell now...I shouldn't have opened with 225, felt really stupid doing that. PLUS it didn't help that the bar I used was bent a little...didn't notice that until my last set. FML.

No major increases here, but it's humbling. I know I'm not gonna PR on everything, but it feels good that I know I'm getting stronger n what not. Check out my photo thread in the Pics section for what I looked like today.

:indian:

thecityalive
08-04-2011, 08:41 PM
http://www.wannabebig.com/forums/showthread.php?144407-Progress-photos-8-4-11

Photos before my work out today. Perhaps I will take some when I get a good pump going.

thecityalive
08-05-2011, 03:29 PM
New bench max! Woot! Log to come later today at work.

thecityalive
08-05-2011, 04:10 PM
Day 4

Weight 178.2

NEW PR!

1-Board Press

185x3
205x3
205x3
255x3
205x3
205x3


Supproted Chest Row

110x6
110x6
110x6
110x6
110x6


Weighted Dips

+35x8
+45x8
+35x8
+25x8


High Pull

115x8
135x8
135x8
115x8


Overhead DB Press

30x8
35x8
40x8
45x8


Ring Push-Ups (to failure)

14/10/8


Weighted Pull-Ups

+20x8
+20x8
+20x8


Barbell Rollouts

3x10



BROKE 225 on BENCH....WHOOOOOO!

1/2 dips felt amazing...decided to quit being a puss and just add weight. Solid. Need to work on my posterior delts more.

thecityalive
08-05-2011, 04:46 PM
After thoughts about breaking walls:

So I've been working out since 2007 post sports and one thing I've always suffered was "the wall." When I was an all-state sprinter back in 2006 and 2007, the hardest thing I always faced was breaking into faster times for the 200m and 400m...for one reason.

Fear.

I was so used to the pain after the event that it would turn me off to push harder, but I quickly realized that the pain went away quickly and the rewards paid off in the end (2006 LP Michigan state champion). I eventually broke into the 49s for the 400m and would run to the point of nearly blacking out.

After high school, I didn't have much reason to lift any more outside of my brief stint sprinting for EMU (eventually quit because sports for my entire life took up well...my life) except to better my physique and maintain. For the longest time, that's all I wanted to do...maintain. But after meeting some people and talking to old friends about lifting, I found a new love for lifting.

Competition with not others, but with myself.

But in this competition, I suffered the same phenomena of "the wall." For the longest time, I was just my own coach (to a degree I still see myself as such) and motivating myself to break these metaphorical walls was a task in of itself.

Recently, I found the easiest way to do that was to just suck it up and go for it. A training buddy can only go so far, but when it comes to motivation, I find that I am my biggest motivator. The fact that I can tell beat myself down, build myself up, and shut everyone else out is powerful.

I know my limits. I know my potential. It's that space in between that rattles me to the bone each day.

thecityalive
08-06-2011, 11:14 AM
Considering getting an extra day in for the abdominals and obliques.

thecityalive
08-06-2011, 11:04 PM
On that note, once week 8 is done...I'm considering switching to a 5 day setup.


Random note: out doing security writing this on my iPad and a huge ass bug crawled over my screen as I was writing this. I guess he wanted to get big too.

Cards
08-07-2011, 02:45 PM
Strong PR!

why are you switching to a 5 day routine? I vote no. However, I do agree with a mental block when it comes to dealing with heavier weights and some times you need to break that barrier to move to the next level. I always live by "you never know unless you try".

Strengthening weaknesses goes a long way, too.

thecityalive
08-07-2011, 06:52 PM
yeah i need to work on my posterior deltoid more and my lats. Oh well, 405 on deadlift tomorrow...lets go!

thecityalive
08-08-2011, 01:13 PM
WEEK 5

Day 1

ANOTHER PR!

Weight 179.1
Warm-up: Start up jumps, dynamic stretching, and foam rolling

Regular Deadlift

315x6
365x6
365x6
405 1RM
315x6
315x6


Bulgarian Lunge <DAMN THIS EXERCISE>

135x8
155x8
175x8
185x8


Romanian Deadlift

185x8
185x8
205x8


BB Hack Squat

205x15
205x15
205x15


Battling Ropes 6x60sec.

Calves 4x10 @ 100, 110, 120, 130


PR! PR! PR! PR! PR! PR!


Note: Did this with 2 hours of sleep today. Last night I had to pick the family up from the air port at 12:30 a.m...which means they got to the car at 1 a.m. Had to wake at 4 a.m. to work 5-10 at the gym.

Went out, got a cheap block of chalk at REI (for a buck...this thing is huge) and did work.

Video here:

6_ZlnWZSgE8

Gonna ease up on the PRs for a while...gonna keep training up until this cycle ends. Felt amazing today regardless of the lack of sleep. ALSO...my knees felt fine today. Always a plus.

BallsWideDeep
08-08-2011, 09:12 PM
Awesome rob. Conventional stance too. lol at gym in crocs.

K-R-M
08-08-2011, 09:39 PM
After thoughts about breaking walls:

So I've been working out since 2007 post sports and one thing I've always suffered was "the wall." When I was an all-state sprinter back in 2006 and 2007, the hardest thing I always faced was breaking into faster times for the 200m and 400m...for one reason.

Fear.

I was so used to the pain after the event that it would turn me off to push harder, but I quickly realized that the pain went away quickly and the rewards paid off in the end (2006 LP Michigan state champion). I eventually broke into the 49s for the 400m and would run to the point of nearly blacking out.

After high school, I didn't have much reason to lift any more outside of my brief stint sprinting for EMU (eventually quit because sports for my entire life took up well...my life) except to better my physique and maintain. For the longest time, that's all I wanted to do...maintain. But after meeting some people and talking to old friends about lifting, I found a new love for lifting.

Competition with not others, but with myself.

But in this competition, I suffered the same phenomena of "the wall." For the longest time, I was just my own coach (to a degree I still see myself as such) and motivating myself to break these metaphorical walls was a task in of itself.

Recently, I found the easiest way to do that was to just suck it up and go for it. A training buddy can only go so far, but when it comes to motivation, I find that I am my biggest motivator. The fact that I can tell beat myself down, build myself up, and shut everyone else out is powerful.

I know my limits. I know my potential. It's that space in between that rattles me to the bone each day.

Got a similar thing, but I need competition with others, that's when I excel, I HATE losing at anything and I still haven't replaced the awesome training partner before I left Canada.

Good job on the PRs man, I'm definitely keeping an eye on this journal.

thecityalive
08-09-2011, 12:16 AM
Awesome rob. Conventional stance too. lol at gym in crocs.

None of these lifts I do with shoes. Deadlift, lunges, hack squat, romanians. All barefoot. I might as well bring sandals really. I figure bring in these crocs, kick em off, lift things, put em down.

Every other day (with the exception of front squat) I just wear my Nike Lunarelites and go to work. I wanna just convert to Chucks, but I like wearing them when I go out...might just invest in a gym pair.


Got a similar thing, but I need competition with others, that's when I excel, I HATE losing at anything and I still haven't replaced the awesome training partner before I left Canada.

Good job on the PRs man, I'm definitely keeping an eye on this journal.

Thanks! Yeah, as a former sprinter, I feel ya on that. Track is a very individual sport when it comes to your own personal bests, but when you put me side by side another person who is doing the same thing, I want to be alpha male. I get bitter when I lose and figure out ways to improve. That is one of the things I love about sport: you learn so much though overcoming adversity. One of the few cliches that I feel holds any kind of truth.

Competition can drive a man to the edge of the Earth, looking for solutions to one problem. People change in competition. That focus, the entering into another realm of existence, is quite astounding when you see it in others after being in such a position yourself.

It's quite remarkable.



Thanks for the support guys. Again, if anyone has any comments/ suggestions/ tips/ criticisms .....let me know I'm all ears.

thecityalive
08-09-2011, 12:59 PM
Week 6 Day 2

Incline BB Press

155x6
175x6
185x6
175x6
155x6


Neutral Grip pulldowns

170x6
180x6
170x6
170x6


Neutral DB Press (increase next week)

60x8
60x8
60x8
60x8


Push Press

95x8
100x8
100x8
100x8


Bent-Over lateral raises

15x8
15x8
20x8
20x8


EZ Bar curls

55x6
55x6
55x6
55x6


Single arm preacher (each arm)

25x25
25x25


Russian BB twist
3x16@ 45BB+10



Backed ez-bar curls back. I mean it felt cool to curl that badboy with 45s slapped to the side, but I just wanted to control it better. Felt nice to rep 185 on the incline. Dragged ass today and forgot again to weigh in. FML.

thecityalive
08-11-2011, 04:30 PM
Dragging ass today...time to do work!

thecityalive
08-11-2011, 07:57 PM
WEEK 6

Day 3

Weight 178.8

Box Jump 5x3 (40 inches)

Front Squat (135 warmup)

185x6
225x6
225x6
225x6
185x6


Reverse DB Lunge

100x8
100x8
100x8
100x8


Weighted Jump Squats (increase next week)

80x10
80x10
80x10


SHELC 3x8

Battling ropes 6, 1-minute rounds, 1 min rest

Calves

110x10
110x10
120x10
120x10

BallsWideDeep
08-12-2011, 12:48 PM
40" Box Jump 3x5 :omg: That's pretty insane!

I'm wearing fake low top Chuck's. They told me they were going to kick me out of the gym if I kept taking my shoes off, so I bought an $8 pair off Amazon. I wear a 12, but the ones I bought feel just a tad small and bunched in the toes. I've come to like it! It's like your foot is in a slight binding. You just naturally shove through your heels when your toes aren't sprawled out. I read something that suggested a half size too small. Might have been on the starting strength wiki. Wouldn't be practical if you wanted to where around, but if you don't have narrow feet chuck's will be pretty tight anyway.

thecityalive
08-12-2011, 01:03 PM
Yeah I wear high top Chucks just for walkin around. I tried them with front squats one day and was a bit unsure if I liked them to lift (at least for that particular movement). I do want a pair I can just use and abuse though. Hmm...

Yep! I suppose I have some ups, that or just explosive hips and calves. Weighted squat jumps will do that to ya. Today is the last day before a much needed deload week.

I was so excited with the gains I've seen, I just forgot to deload. My body needs rest and I think 6 weeks sounds just about right.

chevelle2291
08-12-2011, 01:16 PM
Wow nice lifts man. 225x3x6 for front squats is solid.

thecityalive
08-12-2011, 06:58 PM
Week6 -Day 4

Weight 179.4


1-Board Press (BBx10, 135x6 as warm-ups)

185x3
205x3
225x3
205x3
205x3
185x3


T-Bar Row

100x6
110x6
115x6
100x6
100x6


Weighted Dips

+45x8
+35x8
+35x8
+25x8


High Pull

115x8
135x8
135x8
115x8


Overhead DB Press

35x8
35x8
40x8
45x8


Ring Push-Ups (to failure)

12/12/10


Weighted Pull-Ups

+20x8
+20x8
+0x8


Barbell Rollouts

3x10


Gonna deload next week...any suggestions or tips?

thecityalive
08-14-2011, 08:42 AM
I think I'm gonna deload to about 80% this upcoming week.

The week of Aug 22 I can't work out because I am running an orientation program at Eastern Michigan University, and that takes literally all day to train 150+ orientation leaders for three days, then we have four days of worried parents, students with questions, and misc problems.

I will need my rest, and my mind clear and focused.

Cards
08-14-2011, 08:55 AM
i vote no on a deload. You havent stalled and you seem to be progressing. Use the week where you cannot work out as a deload/rest week.

oh and nice workouts!

thecityalive
08-14-2011, 09:42 AM
Fair enough. Thought about that as well. I think I just got discouraged with the 225 for front squat this week. Not all gains are as quick as a deadlift. I noticed that the deadlift is generally a quick one to build.

Cards
08-14-2011, 10:05 AM
??? whats wrong with 225?

thecityalive
08-14-2011, 02:41 PM
Nothing. I suppose I just want numbers to keep getting bigger every other week. But I have been increasing my numbers, set wise, so I am ok with what I have now. I'm just happy I can FS more than most people can BS (and some times I do mean bull shit AND back squat - some people's back squat form is bull shit).

Next week....#beastmodeengaged

Cards
08-14-2011, 02:43 PM
why didnt you do 230? or 235? I'm, sure you could have managed.

thecityalive
08-14-2011, 07:40 PM
230-235 sounds tasty...Where's the dinner plate? This Friday, I shall feast!

But I'll just continue going hard this week, perhaps I'll post an example of what my meals are looking like too.

thecityalive
08-15-2011, 06:39 PM
WEEK 7

Day 1

FML...read below

Weight 176.8
Warm-up: Start up jumps, dynamic stretching, and foam rolling

Sumo Deadlift

315x6 (Regular with 4" defect)
365x6
365x6
365x6
315x6


Bulgarian Lunge <had to recalculate for smith....FML>

110x8
130x8
160x8
160x8


Romanian Deadlift

185x8
185x8
205x8


BB Hack Squat

205x15
225x15
225x15


Battling Ropes 6x60sec.

Calves 4x10 @ 115


I love hack squat. LOVE LOVE LOVE it. One of the exercises where I can get a substantial burn after completing a set. I feel like I could add more to this, but sets of 15 is gnarly enough.

The FML moment was when I realized that the weight I thought I was doing wasn't on the Bulgarian lunges. I do them on a smith machine just so I don't fall over, but I think in my documentation, I wrote down a quick estimate for what it could be. Today was the day it just dawned on me that the weight I was pressing wasn't what I thought it was. Oh well. 160/leg is still nice.

Had a nice deadlift kiss on my leg today...had people lookin at me like I should have wrapped it up. *shrug* what can I expect from other people in a Powerhouse gym who hardly ever see a deadlift? Not a whole lot.

http://s3.amazonaws.com/twitpic/photos/large/374126553.jpg?AWSAccessKeyId=AKIAJF3XCCKACR3QDMOA&Expires=1313455971&Signature=U2aVR2zWlKTRoMNqldHhzE3WCgQ%3D

Cards
08-15-2011, 08:13 PM
why not up the weight? Didnt you pull 365 last time ? ;)

thecityalive
08-16-2011, 11:15 AM
Yeah, I'm not gonna up it until I get a belt. Oh well.

Cards
08-16-2011, 02:39 PM
So I have to give you credit. Normally, I'm pretty impressed with your responses and your training ethic, so I'll pretend you didn't say you weren't going to up the weight without a belt. You pulled 365x6, throw 5s on there and go to town.

Got balls? Use them!

thecityalive
08-16-2011, 02:45 PM
Week 7 Day 2

Incline BB Press

175x6
185x6
175x6
175x6
155x6


Neutral Grip Pullups

BWx6
BWx6
BWx6
BWx6


Neutral DB Press

60x8
65x8
70x8 <----- wooot!
65x8


Push Press

95x8
95x8
95x8
95x8


Bent-Over lateral raises

15x8
20x8
20x8
20x8


EZ Bar curls

55x6
55x6
55x6
55x6


Single arm preacher (each arm)

25x25
25x25


Russian BB twist
3x16@ 45BB+10


Really happy about increasing my NDBP 10# from last week. Felt good. can probably increase further. One thing I've discovered when lifting heavier loads on the incline press, is that my particular rack (an Icarian) has these stupid pegs that don't release well. It's so damn awkward to get the load off the rack and into press position. Will need someone to lift off to set. No big deal.

thecityalive
08-18-2011, 10:18 AM
So I have to give you credit. Normally, I'm pretty impressed with your responses and your training ethic, so I'll pretend you didn't say you weren't going to up the weight without a belt. You pulled 365x6, throw 5s on there and go to town.

Got balls? Use them!

True. I think I'm just over thinking the functionality of a belt as opposed to the importance of increasing the load. Point well made.

thecityalive
08-18-2011, 02:52 PM
WEEK 6

Day 3

Weight 179.0

Box Jump 5x3 (45 inches// 65.2% of body height) <---------[ New PR ]

Front Squat (95 warmup)

205x6
225x6
235x6 <----------[ New PR ]
225x6
205x6


Reverse DB Lunge

110x8
120x8 <-----------[New PR]
120x8
120x8


Weighted Jump Squats

80x10
80x10
80x10


SHELC 3x8

Battling ropes 6, 1-minute rounds, 1 min rest

Calves

110x10
110x10
120x10
120x10


Some pretty interesting PRs today. Added 10# to the FS, 5 inches to the box jump, 20# to the Elevated reverse DB lunge. I see the other lifts as more auxiliary than anything, adding more weight to the squat jump isn't a big concern at the moment. I probably could be jumping with 90#.

thecityalive
08-19-2011, 11:05 AM
Week6 -Day 4

Weight 180.4


1-Board Press <---------------Increased overall weight total/average

205x3
215x3
205x3
210x3
210x3
205x3


T-Bar Row <-------[ increased ]

115x6
115x6
120x6
120x6
125x6


Weighted Dips

+45x8
+35x8
+35x8
+35x8


High Pull <Had to recalculate for smith>

110x8
130x8
130x8
130x8


Overhead DB Press

35x8
45x8
45x8
50x8 <-------------[ PR ]


Ring Push-Ups (to failure)

17/12/12


Weighted Pull-Ups

+15x8
+15x8
+0x8


Barbell Rollouts

3x10




Been thinking about my usage of the smith machine for the high pull...anyone have any thoughts? I know it's a fixed ROM, but is it really gonna affect anything? Perhaps after this deload week I will just do everything free weighted.



I also had an epiphany while doing BB roll-outs. I watch people do them wrong all the time. I see people using their arms/shoulders more than they do their abs. When you bring the bar back, you are supposed to be doing a crunch maneuver. Silly noobs, cheats are for bads.

Cards
08-19-2011, 05:33 PM
Awesome PRs and you hit the nail right on the head with the PM. Use your equipment as a supporting device and an alternative way to train, don't use it as a crutch.

thecityalive
08-21-2011, 10:39 AM
I am considering purchasing an Inzer Forever belt (either the 10mm or the 13mm). My question is: would it matter which thickness I go for? I feel like 3mm difference isn't that much.

thecityalive
08-23-2011, 10:41 AM
Week off/ deload feels great...can't wait for next week!

Coke
08-24-2011, 07:54 PM
I am considering purchasing an Inzer Forever belt (either the 10mm or the 13mm). My question is: would it matter which thickness I go for? I feel like 3mm difference isn't that much.

I went with the 13mm black lever belt, I do love mine, had it for years.

BallsWideDeep
08-25-2011, 12:25 PM
Week off/ deload feels great...can't wait for next week!

What route are you taking for de-loading? Not touching weights, very light weights, mobility work? What did you choose? Enjoy your break, man.

thecityalive
08-30-2011, 10:30 PM
Back. Gonna reacclimate and restart next week. Just got my shipment in of Results and Nitrean+ so this shall be good.

thecityalive
09-02-2011, 12:32 PM
I have been feeling like absolute shit this week. Allergies/sick + left ankle bugging me. Damn it. I feel so ready to go right now.

BallsWideDeep
09-02-2011, 01:05 PM
In my limited experience, the two times I started feeling sick and then lifted, I got severely ill. I've seldom been sick in the last few years, and I got sick twice last winter. Heavy lifting no doubt requires some of your immune system's capabilities.

If you think it is at all possible that it is viral, rather than allergy, I'd chill out another couple days. I've even seen some people advocate "strategic de-conditioning", and suggest more than one week of deload is needed. Either way, I hope you get feeling better, man.

Hahah, my left ankle is fucked too. I broke my left ankle stepping out of a building during a mortar alarm. It has slowly gotten better over the past year or so, but it definitely still bugs me time to time.

thecityalive
09-02-2011, 02:44 PM
I lifted today just to get a good sweat in. The coffee I had before sure as hell made me feel better.

Weight: 177.6 (meh)

Threw up 3x8 close bench for 155
High pull for 155 4x6
SHELC 3x8
Hypers +25 4x8
Cable crunches with rope grip @ 90, 100, 100
BW Dips 4x8

Light shit to get me going, had a little sweat in... Hopefully this passes by next week...can't wait to get my RESULTS started for the weekend for monday. Nitrean+ still needs to be cracked...I just finished my tub of Nitrean Chocolate. Hopefully the taste is different/better.

Oh well... I will start loading RESULTS tomorrow

thecityalive
09-05-2011, 12:58 PM
WEEK 8

Day 1


Weight 178.6
Warm-up: Box jumps, dynamic stretching, and foam rolling

Deadlift (225x10 to warm up)

365x6
385x6
385x6
365x6
315x6


Bulgarian Lunge

110x8
160x8
160x8
160x8


Romanian Deadlift

205x8
205x8
205x8


BB Hack Squat

225x15
225x15
225x15


Calves 4x10 @ 100, 110, 110, 110 (will be ramping this up next week)



I AM INHALING FOOD RIGHT NOW! OM NOM NOM NOM NOM NOM!

greemah
09-05-2011, 03:30 PM
Nice work on the deads lots of sets

fooz
09-05-2011, 04:56 PM
You've got some pretty good ass deads for your weight! Nice workout.

thecityalive
09-05-2011, 08:41 PM
Nice work on the deads lots of sets
Thanks! By the time I finish that last set, I briefly get happy then realize I have BB Bulgarian Squats to do. GAAAH!


You've got some pretty good ass deads for your weight! Nice workout.
My next goal is 500 lbs. I hit 405 for a 1RM a while ago (there's a video in the video section). I will let time decide when that happens.

Cards
09-06-2011, 07:03 PM
awesome deadlifts, I don't know if you said it, but are you using your new belt?

thecityalive
09-06-2011, 07:11 PM
WEEK 8

Day 2

Incline BB Press

175x6
195x6 <---------[PR]
185x6
175x6
155x6 <---see below


Neutral Grip Pullups

BWx6
BWx6
BWx6
BWx6


Neutral DB Press

60x8
70x8
70x8
60x8


Push Press

95x8
95x8
95x8
95x8


Bent-Over lateral raises

20x8
20x8
20x8
20x8


EZ Bar curls

70x6
90x6
90x6
90x6


Single arm preacher (each arm)

25x25
25x25


Russian BB twist
3x16@ 45BB+10




awesome deadlifts, I don't know if you said it, but are you using your new belt?
I literally placed the order Monday night. I was in such a rush with getting orientation training for my orientation leaders, my mind just wasn't there for a week or two. Sadly, I still had doubts/ questions about which one to get. I decided given my body type, I went with a 10mm Inzer Forever 2-prong belt. Yesterday was beltless. Woot. Excited for it to come in.

Commenting on my workout today: I worked out in my university gym. Let me tell you, I can appreciate a hole in the wall gym, but I forgot how much of a shit hole some of the stuff is there. DBs are bent (thankfully none that I used), no safety pins on the incline press (almost died with the fatigue set in at 155, luckily some one spotted me last sec), ru.......you get the picture. I do miss, however, ladies to look at after my work outs/ cool downs. YEAH. I love college.

PR on IBB @ 195x6. Felt like "just doing it" and well, did it.

thecityalive
09-07-2011, 04:47 PM
Considering just buying a pair of Chucks to work out in. I some times use my Chucks for walkin' about in the gym, but I feel those would get nasty after a while. That or just a fresh pair for Civ life/ or PF Flyers. Whatevs...tomorrow is front squat day.

I have been considering having a day where I just back squat to see how much I can do. I had a lot of thoughts about my routine and think I will stick to a wide sumo stance for hip/glute development. I love standard deadlifts n all, but if I'm not gonna sumo/work my hips/glutes as much with a standard stance, I might as well go back.

Thoughts?

Cards
09-07-2011, 05:50 PM
you're improving every sessions, keep doing what you're doing.

thecityalive
09-08-2011, 07:36 PM
WEEK 8

Day 3

Weight 180.4

Box Jump 5x3 <*>

Front Squat (135 warmup)

205x6
225x6
225x6
225x6
205x6


Reverse DB Lunge

120x8
120x8
120x8
120x8


Weighted Jump Squats

70x10
70x10
70x10


SHELC 3x8

Arm bike 6, 1-minute rounds

Seated Calf Raises

110x10
110x10
110x10
110x10


So Tuesdays and Thursdays I am now in my gym at Eastern Michigan University. I LOVE squatting there. We actually have a decent squat rack instead of these dumb angled pins.

I do, however, need to measure the LEDGE (yes ledge) I used for box jumps today. No one had a measuring tape around, so I'll have to bring one in myself. Meh. Didn't tackle the weight I did before I took a two week break, but I feel for having taken said break, I am on point with what I am moving.

I had a slightly higher than 4" step I was using for my Reverse Elevated DB lunges, so I took the top of an old flat bench off and placed it where my knee should hit and figured it out.

Oh and it felt amazing to go ATG on my front squats than the guy next to me quarter squatting 405+. Someone came up to me after my squat session and asked for pointers. Also saw an old school friend/ workout buddy of mine and according to him, I've grown since he last saw me before the summer...always good to hear.

Today was a good day.

thecityalive
09-09-2011, 05:35 PM
WEEK 8

Day 4

Weight 182.2


1-Board Press (135x6 warm-up)

205x3
215x3
215x3
210x3
210x3
210x3


T-Bar Row

115x6
115x6
115x6
125x6
100x6


Weighted Dips

+45x8
+45x8
+45x8
+35x8


High Pull

115x6
115x6
135x6
135x6


Overhead DB Press

40x8
45x8
50x8
55x8


Ring Push-Ups (to failure)

15/13/6


Weighted Pull-Ups

+20x8
+15x8
+10x8


Barbell Rollouts

3x10 @30# barbell

thecityalive
09-12-2011, 10:10 PM
WEEK 9

Day 1


Weight 180.0
Warm-up: Broad Jumps, dynamic stretching, and foam rolling

Deadlift (225x6 to warm up)

365x6
385x6
385x6
365x6
335x6


Bulgarian Lunge

135x8
160x8
180x8
160x8


Romanian Deadlift

205x8
205x8
205x8


BB Hack Squat (increase next week)

225x15
225x15
225x15


Seated Calves 4x10 @ 115, 115, 135, 135



My Inzer Forever belt came in the mail today after my workout. I will probably spend this week working it in or something. Anyone have any tips breaking it in?

Was kinda upset with my deadlifts today as I basically hit the same weight as last week, but added 20# to my last set. Meh. I can def go harder on hack squats -Today hack squats felt felt amazing. Gym was hot as hell at University, so I basically lifted in my compression shorts and a cut off...LOL

The University gym invested in some brand new bars. The grip is GNARLY. Black bars with a grip that will make any man's hands manlier. Good lord. I loved these today deadlifting. SOOO much grip. I had to ease off the chalk a bit lol.

thecityalive
09-13-2011, 04:56 PM
WEEK 9

Day 2
Weight: 181.9


Incline BB Press

175x6
185x6
185x6
185x6
175x6


Neutral Grip Pullups

BWx6
BWx6
BWx6
BWx6


Neutral DB Press

60x8
70x8
75x8 <-----------[ PR ]
70x8


Push Press

95x8
115x8
115x8
95x8


Bent-Over lateral raises

20x8
20x8
20x8
20x8


EZ Bar curls

70x6
90x6
90x6
100x6


Single arm preacher (each arm)

35x25
35x25


Russian BB twist
3x16@ 45BB+10


Solid day. NDBP going up to 75/arm felt nice.

thecityalive
09-15-2011, 04:57 PM
WEEK 9

Day 3

Weight 180.9

Box Jump 5x3 <*>

Front Squat (135 warmup)

205x6
225x6
235x6
225x6
225x6


Reverse DB Lunge

120x8
120x8
120x8
120x8


Weighted Sumo Jump Squats

70x10
70x10
70x10


SHELC 3x8

Spinning bike 6, 1-minute rounds

Seated Calf Raises

140x10
140x10
140x10
140x10



Used my Inzer Belt today. The support felt amazing. I am very glad I didn't piss $30 down the drain and get some silly belt from MC Sports. I Rocked the ALN shirt and people started asking questions. Took a look at my quads and noticed them lookin heeeeyyyyyoooooooooggge! I feel like I am making progress. Front squats are going up. 235 wasn't as hard like the first time I repped it weeks ago. If I had more in the tank to do 225 for a last set, I prolly could have added another 20# to that PR match.

That and I had a lovely lunch date with my lady friend of mine, so today was a good day. :D

thecityalive
09-16-2011, 03:18 PM
BIG BENCH PR....HAD TO SAY SOMETHING WHILE I'M STILL AT THE GYM.

UPDATE TO COME!

thecityalive
09-16-2011, 05:31 PM
WEEK 9

Day 4

Weight 181.6


Bench Press (135x6 warm-up)

205x3
230x3
250x 1RM <---- [ PR ]
240x2
225x3
225x3


T-Bar Row

115x6
135x6
135x6
135x6
145x6


Weighted Dips

+45x8
+45x8
+45x8
+45x8


High Pull

110x6
130x6
130x6
130x6


Overhead DB Press

45x8
50x8
55x8
55x8


Ring Push-Ups (to failure)

15/10/13


Weighted Pull-Ups

+25x8
+20x8
+15x8


Barbell Rollouts

3x10 @40# barbell


Today I just decided to move shit. My spotter said I just zoned out and pushed. After I maxed, I backed off as my ascent was kinda slow. I hit 230x3 which is a PR of its own, easily. Perhaps I was a bit over zealous with 250 but I got it. The following set was kinda fail as...(enter excuse here). The sequential sets after that were just strong and didn't feel hard at all.

The post above was basically when I hit that. Real damn excited for next week. Might dial it down to get my full clusters in and own the sets.

Coke
09-16-2011, 10:29 PM
Nice job throughout Rob!

Cards
09-17-2011, 02:29 PM
awesome progress and congratz on the bench PR! You'll be flying past me in no time.

thecityalive
09-17-2011, 02:49 PM
Nice job throughout Rob!
Thanks, Coke!

awesome progress and congratz on the bench PR! You'll be flying past me in no time.
Ha, if no time means a year or two then MAYBE. LOL. Thanks!

thecityalive
09-19-2011, 05:15 PM
WEEK 10

Day 1


Weight 180.3
Warm-up: Broad Jumps, dynamic stretching, and foam rolling

Deadlift (225x6 to warm up)

365x6
405x2
385x6
385x6
365x6


Bulgarian Lunge

160x8
160x8
180x8
180x8


Romanian Deadlift

225x8
225x8
225x8


BB Hack Squat (increase next week)

255x15
255x15
255x15


Seated Calves 4x10 @ 135, 140, 140, 160



Kinda looking for opinions on my deadlift. I tried pulling my max again, and I got 2. Should I have got more? Just concerned about pulling it only twice. Oh well, basically increased every other lift today. Hack squats with rubber weights make you look like a beast.


I did get into a debate with the stupid weight room attendant about deadlifting. I was apparently making too much noise when I finished my sets. I will touch n go like everybody else, but when it comes to the last rep, I don't give a damn after I lock out. He gave me some bro-fitness critique on how I need to control the weight down at the very end or my workout would have been pointless. After giving him a physiology lesson, he still said other wise. Damn FLEX magazine, you scary.

Granted, I do that in between reps, but my last rep, I'll take it where I need to and put it aside. He then tried to tell me that the weight could roll away and hit someone...I laughed in his face and continued pulling. I didn't know our weight room at University was turning into a Planet Fitness. I then mentioned that fact that I was lifting on a lifting pad that sat on top of a bouncy mat flooring and he proceeded to say I could still damage the bar. I then gave him a physics lesson. Still adamant. He just couldn't handle me out pulling him by 200# I guess.

/end rant

Good day today. increasing my seated calf raises was a good idea. I feel like I could go harder on these. Hack squats always my fave at the end. My quads benefit so much from these.

Cards
09-19-2011, 06:03 PM
Strong session, isn't 405x2 a PR?

when are you scheduled for 395x6?

fooz
09-19-2011, 06:33 PM
I lifted at Rutgers where my girlfriend goes... and some bitch came up to me while I was under the bar ready to start benching, and told me to put clips on the fucking bar. I just stared at her.... I can't fucking stand people. Like at least have the decency to wait till i'm done with my lift. I feel your pain. /endrant

Chris Rodgers
09-19-2011, 08:40 PM
I didn't go all the way back, but I notice you are doing a good amount of volume for your pulls with multiple sets of 6. What were you looking to do with 405? When I go for rep PR's I warmup and go right to the workset. So if my workset was 405 for reps, I would personally work up to 315 for 1 or 2 singles and then go to 405(my best is 12 reps). You may want to work up to 365 for a single and then go to 405 so it is not such a huge jump. I wouldn't waste energy first with the 365x6 which is obviously pretty taxing. If you want to do your volume work, I would do it after that set. Just my opinion.

thecityalive
09-19-2011, 09:21 PM
Strong session, isn't 405x2 a PR?
when are you scheduled for 395x6?
Yes. I suppose I jumped the gun a bit on that one, I think I just got a little excited. Next week we will see 395x6, I bet I would have done it this week had I not attempted my max weight. 365 is moving fairly easy. I get a funny tingle in my hands after deadlifting heavier loads, is that normal due to me just gripping?



I lifted at Rutgers where my girlfriend goes... and some bitch came up to me while I was under the bar ready to start benching, and told me to put clips on the fucking bar. I just stared at her.... I can't fucking stand people. Like at least have the decency to wait till i'm done with my lift. I feel your pain. /endrant
That is the downside of working out at University, you get people clustered up curling in front of the mirror (which happened today when I was foam rolling), you get quarter squats with impossible loads, fitness mag mentality, and gym coaches....LOTS OF THEM. I just shrug and go about my business.


I didn't go all the way back, but I notice you are doing a good amount of volume for your pulls with multiple sets of 6. What were you looking to do with 405? When I go for rep PR's I warmup and go right to the workset. So if my workset was 405 for reps, I would personally work up to 315 for 1 or 2 singles and then go to 405(my best is 12 reps). You may want to work up to 365 for a single and then go to 405 so it is not such a huge jump. I wouldn't waste energy first with the 365x6 which is obviously pretty taxing. If you want to do your volume work, I would do it after that set. Just my opinion.
Chris, thanks for the response and tip. I think I just got over zealous and wanted to rep 405. Getting two is nice, but it's also humbling. Will put that into account for next time :D

Cards
09-19-2011, 09:42 PM
Chris gave some very good advice!

thecityalive
09-20-2011, 03:39 PM
WEEK 10

Day 2
Weight: 181.0


Incline BB Press

185x6
195x6
195x6
185x6
185x6


Neutral Grip Pullups

BWx6
BWx6
BWx6
BWx6


Neutral DB Press

65x8
70x8
75x8
65x8


Push Press

115x8
105x8
105x8
95x8


Bent-Over lateral raises

20x8
20x8
25x8
25x8


EZ Bar curls

80x6
90x6
100x6
100x6


Hammer Curls (each arm - DB on preacher bench)

35x25
35x25


Russian BB twist
3x16@ 45BB+10

Had some jackass (who is a member of a website that will not be named) spot me on my second 195x6 for my IBBP. Fucker basically curled the bar and didn't allow me to work. I got the true set in a couple minutes after. This is one of the same guys who quarter squats 500#. Whatever.

Had to work extra hard for IBBP this week. I can feel stronger already. NDBP is feeling strong too. Just to think that 10 weeks ago, I was shaking doing 55 or so.

fooz
09-21-2011, 06:20 PM
Your incline looks really good at your weight. Congrats on the new PR, making some big strides in here!

Glenn
09-21-2011, 06:26 PM
Good lifts bro. keep up the good work

thecityalive
09-21-2011, 08:16 PM
Did some gymnastics tonight...well let me clarify: A friend of mine invited me out to open gym and I tackled some back tucks and rings. After watching gymnastics and my sister's cheerleading, I've developed a good mental picture for what I should be doing. Also, I used to have a big trampoline when I was a pre-teen, so that always helped. Just gotta do 100 more until I can do them confidently. LOL. Threw in some butterfly kicks and butterfly twists as well. (those I can do well apparently)

Cards
09-22-2011, 06:38 AM
stong workout, City. Do you have any type of weight goal in mind or is it just strength at the moment?

thecityalive
09-22-2011, 08:14 PM
WEEK 10
Day 3

Weight 182.4

Box Jump 5x3 <*> Placed a bench to sit then jump. Saw someone do this here, felt like I would incorporate this.

Front Squat (135 warmup)

225x6
265x5 <------------- [ PR ]
245x6
235x6
225x6


Reverse DB Lunge

130x8
130x8
130x8
130x8


Weighted Jump Squats

80x10
80x10
80x10


SHELC 3x8

Seated Calf Raises

140x10
140x10
160x10
160x10

Spinning bike: 3 Mins cool down

BIG PR! I can smell a 300# Front squat coming soon. OMG I am hungry for this shit. Opticen reserves depleted today. Sad sad. Gonna nab a Nitrean+ as well.



stong workout, City. Do you have any type of weight goal in mind or is it just strength at the moment?
Strength for now. Quite frankly, I am content with my weight at the moment. I mean perhaps I will bulk then cut back down to this weight, but I like where I'm at size wise. I certainly look a lot bigger since when I started. Progress photos soon.

BloodandThunder
09-23-2011, 12:39 PM
Best advice to working out in a gym like that is to get so strong, that noone will talk to you. I never ever understand why people are so worried about other people's training unless they were a training partner. Next time he critiques you, just drop some Supertraining or Science and Practice on him and tell him to GTFO lol.

To go along with what Chris said, every so often you should bump your intensity and do some volume at 85% +, like 3 singles at 90%. Rep PRs are great but sometimes they can be a poor indicator of 1RM. Also I wouldn't worry too much about only hitting 2 reps. IF we PR'ed everytime in the gym, we'd all be 1500 lb pullers. Progession is king.

thecityalive
09-23-2011, 06:20 PM
WEEK 10
Day 4
Weight 182.0


Bench Press (135x6 warm-up)
225x3
230x3
230x3
230x3
225x3
225x2

T-Bar Row
115x6
140x6
140x6
140x6
150x6 <----- [ PR ]

Weighted Dips
+45x8
+45x8
+45x8
+45x8

High Pull
130x6
130x6
140x6 <----- [ PR ]
140x6

Overhead DB Press
50x8
55x8
60x5 <----- [ PR ]
55x8

Ring Push-Ups (to failure)
15/11/11

Weighted Pull-Ups
+20x8
+15x8
+25x8

Barbell Rollouts
3x10 @50# barbell

Battling Ropes: 6 rounds, 60 seconds

Dialed down the bench to a feasible weight. 230 is moving well. I'm gonna record myself benching to get some feedback on my form, elbows, etc. I really want to get this board fabricated soon.

After my lifts, I did my battling ropes routine with a personal trainer and kicked ass (both mine and hers).

3 movements, 20 seconds each, 60 seconds total. ~60 seconds rest
Round 1: Alternate, double, high/slow alternating
Round 2: Grappler, uppercuts, jumping jacks
Round 3: Seated mason twists, side plank waves (R), SPW (L)
Round 4: Small/quick alternate waves with burpee surprise.
Round 5: Alt with hip pivot, crab waves (quick alt with deep hip lean), chariot waves
Round 6: Big ascent to double small decent, Tricep wave, ......puke

Coke
09-23-2011, 09:50 PM
Damn good efforts man, props.

danisleet
09-24-2011, 12:15 PM
I wish I had the wrist flexibility to front squat like that. Thanks for video taping my strongman today!

fooz
09-24-2011, 12:48 PM
front squattin like a bausss!

thecityalive
09-25-2011, 08:55 AM
Coke, Dan and Fooz, thanks for the support guys! This week felt amazing. I'm considering moving up with the hack squat. Enough BS...MOVIN ON UP!

On a side: I have to pull a 5am session tomorrow because I have crap to do in my afternoon. FML.:indian:

BallsWideDeep
09-25-2011, 11:50 AM
Thanks for the vote of confidence on the dips Rob. You are getting freaky with the front squat. I watch your progress for ideas. Even more than your weight lifted, I am impressed with your strength endurance. You maintain an almost unnatural volume close to your one rep max. Awesome work output!

NickAus
09-26-2011, 05:50 AM
Doing real well!!

thecityalive
09-26-2011, 12:47 PM
WEEK 11
Day 1
Weight 183.2

Warm-up: Broad Jumps, dynamic stretching, and foam rolling

RAW Deadlift (225x6 to warm up)
370x6
395x6
395x6
385x6
385x6


Bulgarian Lunge
160x8
160x8
180x8
180x8


Romanian Deadlift
225x8
225x8
225x8


BB Hack Squat
275x15 <----- [ PR ]
275x15
275x15

Seated Calves 4x10 @ 135, 145, 145, 165


Not bad for a 6 a.m. session. I love hack squats. I need a tip on breathing on my deadlift ascent. Do I hold my breath or exhale? Noticed the music seemed to bend in pitch as I came up on my initial lift. After that, it was just smooth sailing for reps. Probably the most awake I've ever been at this hour. I'm considering being a morning warrior now.

Doing real well!!
Thanks for the support Nick! I feel quite well improved since I first started a while ago. My only concern is do you (or anyone else) think I am getting enough hip/glute action in my week? What amendments could/should I make?

Coke
09-27-2011, 07:30 AM
That is a fine workout Rob.

thecityalive
09-27-2011, 05:56 PM
WEEK 11
Day 2
Weight: 181.1


Incline BB Press
185x6
195x6
195x6
195x6
185x6

Neutral Grip Pullups
BWx6
BWx6
BWx6
BWx6

Neutral DB Press
70x8
80x8
75x8
70x8

Push Press
105x8
105x8
105x8
105x8

Bent-Over lateral raises
25x8
25x8
25x8
25x8

EZ Bar curls
80x6
90x6
100x6
110x6

Hammer Curls (each arm - DB on preacher bench)
35x25
35x25

Russian BB twist
3x16@ 45BB+20

Left shoulder felt tweaky, but loosened up after I pressed. Considering/going to ease up on press/ pull...or see a physician. Meh.


That is a fine workout Rob.
At 6am...hell yeah it was. Thanks!

fooz
09-27-2011, 07:48 PM
watch the shoulder broski... don't end up like me! solid ass hack squats too 275x15... damn!

thecityalive
09-28-2011, 07:03 PM
I love hack squats. My quads get nice and warm after doing that.

thecityalive
09-29-2011, 04:24 PM
WEEK 11
Day 3
Weight 181.5

Box Jump 5x3 @ 43"

Front Squat (135 warmup)
225x6
275x 1RM <------------- [ PR ]
245x6
245x6
235x6

Reverse DB Lunge
130x8
130x8
130x8
130x8

Weighted Jump Squats
85x10
85x10
85x10

SHELC 3x8 - MOVING TO 1 LEG in Week 12

Seated Calf Raises
140x10
150x10
160x10
160x10

Spinning bike: 3 Mins cool down

Pissed I couldn't rep out 275, but glad I was able to hit it. Ate some spaghetti like an idiot before lifting. Felt terrible at the start. Lesson learned.

Video of my front squats: (225 and 276)
jfio4NT8xbA

greemah
09-29-2011, 05:06 PM
Front Squat (135 warmup)

225x6
275x 1RM <------------- [ PR ]
245x6
245x6
325x6



Two PRs same session, nice ;)

thecityalive
09-29-2011, 06:08 PM
Oh lord. I posted this with my iPad. Thanks for the catch. LMAO.

Chris Rodgers
09-29-2011, 06:38 PM
First off, that's a great front squat! Congrats on the PR!

Second, is there a reason you don't back squat? I went back a bit in your journal, maybe I didnt see it.

thecityalive
09-29-2011, 08:40 PM
I was stuck on this hypertrophy outline I saw in one of the articles here. I am considering switching to HCT-12 to incorporate other movements. I have been wondering what my back squat would be after hitting front squats hard.

Coke
09-29-2011, 09:13 PM
Nice job for both days bro.

Spartian
09-30-2011, 03:59 PM
Good work, real nice front squat!!!
Great job :)

NickAus
09-30-2011, 05:46 PM
Congrats on the PR!!

JSully
09-30-2011, 06:14 PM
I was stuck on this hypertrophy outline I saw in one of the articles here. I am considering switching to HCT-12 to incorporate other movements. I have been wondering what my back squat would be after hitting front squats hard.
I think this depends on how you back squat. Front squats force you to stay more forward, hitting your quads more. I love what the front squats have done to my core and lower back. If you back squat with a high bar olympic style then I'm sure the front squat would have a great carryover. But if you back squat low bar and really sit back into it to engate your glutes and hips, it won't carry over as much.

Regardless of the typo, that's a solid front squat.

thecityalive
09-30-2011, 06:20 PM
WEEK 11
Day 4
Weight 181.6


Bench Press <see below>
135x6
185x3

T-Bar Row
135x6
135x6
145x6
145x6
155x6

Weighted Dips
+45x8
+45x8
+45x8
+45x8

High Pull
110x6
130x6
130x6
130x6

Overhead DB Press
skip (later discovered OHP is ok)

Ring Push-Ups (to failure)
20/16/15

Weighted Pull-Ups
BW
BW
BW

Barbell Rollouts
3x10 @50# barbell

Battling Ropes: 6 rounds, 60 seconds

My shoulder is clearly injured. I took it easy today to just ease up on horizontal and vertical pushing. Battling ropes really helped. I am reuploading my front squat video (bastards took my audio down).


Nice job for both days bro.
Thanks, Coke! I have really been trying to amp up my legs.

Good work, real nice front squat!!!
Great job :)
Thanks, Spartian. I have been considering switching to HCT-12 again after doing it a few years ago. This volume seems to be working for me though.

Congrats on the PR!!
PR is part of PRove, and I love doing that with big lifts. I hope to prove to myself what I can do with a back squat...in time.

I think this depends on how you back squat. Front squats force you to stay more forward, hitting your quads more. I love what the front squats have done to my core and lower back. If you back squat with a high bar olympic style then I'm sure the front squat would have a great carryover. But if you back squat low bar and really sit back into it to engate your glutes and hips, it won't carry over as much.

Regardless of the typo, that's a solid front squat.
LOL whose typo...yours or mine? I think I did edit it ;) Thanks mate. Frankly, I haven't really back squatted in a while with any work load to know if I go high bar or low. Perhaps I will take a week to video tape it and have people critique me. - Speaking of which, today I walked up to this behemoth with a 505 load on his back and video taped him. I am in the process of humbling him.

Coke
09-30-2011, 08:24 PM
Fine upper body training dude.

Cards
10-01-2011, 05:46 PM
PRs left and right! Sorry to hear about the shoulder, bro. Keep training those legs while it recovers!

thecityalive
10-01-2011, 09:04 PM
Thanks, Coke and Cards! Any recommendations outside of the obvious (going to the doc to get a professional opinion) for shoulder recovery? I was considering getting an ART therapy session in...

BTW...re-posted my front squat video above. Re-posted after youtube took my music down.

Cards
10-02-2011, 06:50 AM
Can you OH press w/o pain? Find the trigger point causing the pain, foam roll it, but avoid stretching until its more healed. I know when my RC gets out of whack, I have my GF (PT School) really go in there and kneed it out. A little rest helps, too!

thecityalive
10-02-2011, 07:42 AM
I just OH pressed my usual work load to test...feels fine. How should I go about targeting (whatever it is...RC right?) for foam rolling? I will probably have youtube'd this by the time I post...lol.

NickAus
10-02-2011, 07:47 AM
Do you plan on moving up to 200lb or more?

thecityalive
10-02-2011, 07:53 AM
Body weight wise, I've considered it, honestly. However, I can't imagine myself with 20lbs extra on my frame at this moment. I'd be content with 190, but then again, I think I was saying the same thing when I was at 150 and wrapping my finger around 180 was a thing of dreams. Perhaps I will climb up to 200lbs some day; I can always cut if I don't like it.

Or were you referring to a lift?

NickAus
10-02-2011, 07:58 AM
Yeah sounds good, 200 just seems like a good weight for most and I think you could get there pretty quick!

thecityalive
10-03-2011, 07:49 AM
WEEK 12
Day 1
Weight 182.2

Warm-up: Broad Jumps, dynamic stretching, and foam rolling

RAW Deadlift (225x6 to warm up)
365x6
405x6 <----- [1RM PR BROKEN!]
405x6 <--------[WHAT'S THIS, ANOTHER?]
395x6
385x6


Bulgarian Lunge
160x8
160x8
160x8
160x8


Romanian Deadlift
225x8
225x8
225x8


BB Hack Squat
295x15 <----- [ PR ]
295x15
275x15

Seated Calves 4x10 @ 135, 135, 135, 135


Shazaam!

fooz
10-03-2011, 08:55 AM
wow city! smashing your deadlift PR!! That's what I like to see. Good job bro!

Cards
10-03-2011, 09:58 AM
damn bro, looking like a champ.

hoo2b
10-03-2011, 10:10 AM
For someone who has back injuries n pain, would you suggest one over the other?? I think I agree, physiologically, that fronts would be better for core, which I'm trying to strengthen. I'm having to re-introduce working out, very slowly, after spending 5 months of swimming to get.....well, I guess just to get stronger....back pain & injury to hip, down leg is just no phun!!!!

:tuttut:
thanks

thecityalive
10-03-2011, 10:52 AM
Fooz and Cards: Insert Chris Jericho's theme song here. BREAK THE WALLS DOWN! I'm really pumped for post-405. GET SOME!

hoo2b: See PM

NickAus
10-04-2011, 02:23 AM
Fantastic work pulling!!

JSully
10-04-2011, 09:02 AM
strong deads, grats on the PR

Chris Rodgers
10-04-2011, 02:00 PM
Great job on those pulls! That's a huge PR!

thecityalive
10-04-2011, 02:18 PM
WEEK 12
Day 2
Weight: 182.3


Incline BB Press
165x6
185x6
185x6
195x3
185x5

Pullups!
BWx6
BWx6
BWx6
BWx6

Neutral DB Press
55x8
55x8
60x8
65x8

Push Press
115x8
115x8
115x8
115x8

Bent-Over lateral raises
25x8
25x8
25x8
25x8

EZ Bar curls
80x6
90x6
100x6
100x6

Hammer Curls (each arm - DB on preacher bench)
30x25
30x25

Russian BB twist
3x16@ 45BB+20

Lightened up the load on horizontal pressing today...Incline didn't feel as bad as I thought it would. I felt strong and functional. I must be taking a book out of the CrossFitters at my gym with my push presses...I seem to be slightly preloading as I press. Hmm, thoughts? Otherwise, solid day.

Nick, Jake, Chris: Thanks guys! I think I will continue deadlifting in the morning...seems like I'm doing something right. Chris: Yeah, that was quite the accomplishment for me. I honestly looked at my numbers from last week and (literally) said, "fuck it" then pulled the best sets I've ever pulled. I'm stronger than I think I am, and that was proof of that. Thanks all for the continued support!

Photos soon.

BallsWideDeep
10-04-2011, 02:20 PM
Just saw the deadlift pr. Then you did it again. hahahaha. Awesome.

JSully
10-04-2011, 03:02 PM
I seem to be slightly preloading as I press. Hmm, thoughts?

define this plz

thecityalive
10-04-2011, 03:18 PM
See video I attached in PM.

BWD: My decisions to PR are almost like a switch, and I turned it on Monday.

Coke
10-04-2011, 04:19 PM
Fine day in the gym man.

greemah
10-04-2011, 04:29 PM
Strong inclines

Cards
10-04-2011, 06:13 PM
i see no videos. good session, foam rolling the rc?

thecityalive
10-04-2011, 06:45 PM
I PM'ed you the video. Yep, foam rolling when I can, using a medicine ball when I don't have a log at my disposal. Stretching when cute girls are around ;)

fooz
10-04-2011, 08:50 PM
^Herro

thecityalive
10-06-2011, 02:58 PM
WEEK 12
Day 3
Weight 179.2

Box Jump 5x3 @ 43"

Front Squat (135 warmup)
235x6
245x6
255x6 <----- [Set PR]
245x6
235x6

Reverse DB Lunge
140x8 <----- [PR]
140x8
140x8
140x8

Weighted Jump Squats
90x10
90x10
90x10

One-legged SHELC 3x8

Seated Calf Raises
140x10
140x10
140x10
140x10

Solid day of legs today. 255x6 felt amazing. Got a nice bar rash from doing it all :evillaugh:. Reverse DB Lunges were a pain in the ass. Oh well. Solid day of work.

Coke
10-06-2011, 08:23 PM
The session is super dude, props!

NickAus
10-07-2011, 01:31 AM
Keep em coming!!

thecityalive
10-07-2011, 05:18 PM
WEEK 12
Day 4
Weight 180.6


Bench Press <rehab>
135x6
135x6
185x6

T-Bar Row
135x6
135x6
145x6
145x6
155x6

Weighted Dips
+45x8
+45x8
+45x8
+45x8

High Pull
130x6
130x6
140x6
140x6

Overhead DB Press
55x8
55x5

Ring Push-Ups (to failure)
16/12/10

Weighted Pull-Ups
BW
BW
BW

Barbell Rollouts
3x10

Still going week-to-week with horizontal pressing. Gonna include some band rotations to warm ups for this upper-body days.
Coke and Nick: Thanks guys! One-legged SHELC is brutal, well all my volume is brutal, but I manage to get though it.

Coke
10-08-2011, 03:56 PM
Good workout overall guy.

NickAus
10-10-2011, 04:13 AM
Big day!!

thecityalive
10-10-2011, 08:26 AM
WEEK 13
Day 1
Weight 181.2

Warm-up: Broad Jumps, dynamic stretching, and foam rolling

RAW Deadlift (225x6 to warm up)
365x6
425x4 <----- [PR]
405x6
395x6
385x6


Bulgarian Lunge
160x8
160x8
160x8
160x8


Romanian Deadlift
225x8
225x8
225x8


BB Hack Squat
295x15
295x15
295x15

Seated Calves 4x10 @ 135, 135, 145, 145


I'm pretty sure if I trained for 1RM, my deadlift would be higher. 425 for reps...solid. No bullshit, just hardwork (at 6am).

VChMKGs_i-0
Entire deadlift routine captured from this morning (with the exception of an editing mistake I did with 395...I accidentally clipped the first 3 reps of that set)

Coke
10-10-2011, 01:48 PM
Workout is very nice Rob.

fooz
10-10-2011, 02:10 PM
jesus christ bro... your gunna past me on deads. lookin awesome!!

Chris Rodgers
10-10-2011, 02:33 PM
Nice job on the PR! Way to gut out all those reps, that's an assload of deadlift volume!!

thecityalive
10-10-2011, 07:40 PM
Coke: Thank you sir!

fooz: Perhaps...perhaps. You do have some additional weight on me, so you may have me on the lift totals. If I didn't train with so much volume, I might just shoot up there.

CR: Yeah. I've been considering alternating/incorporating some singles work with the big 3. I'm really stubborn and don't want to switch up this program just yet. It has been working, but damn is it taxing. I hope to try a true 1RM soon.

thecityalive
10-11-2011, 03:10 PM
WEEK 13
Day 2
Weight: 183.6


Incline BB Press
185x6
195x6
195x3
185x6
185x5

Pullups!
BWx6
BWx6
BWx6
BWx6

Neutral DB Press
55x8
60x8
65x8
70x8

Push Press
115x8
115x8
125x8
115x8

Bent-Over lateral raises
25x8
25x8
25x8
25x8

EZ Bar curls
80x6
90x6
100x6
100x6

Hammer Curls (each arm - DB on preacher bench)
30x25
30x25

Russian BB twist
3x16@ 45BB+20

So I feel like I need to wrap or tape up for push press. That movement seems taxing on my wrist. I suppose I forgot to tape up today. Anyone recommend any good wrist wraps? Tape is getting expensive. I've decided to do a closer grip pullup rather than a neutral grip as I don't have access to a neutral grip system. I feel strong with my pull ups. NDBP is feeling good too. Still gonna take it light on day 4.

greemah
10-11-2011, 04:39 PM
Should chuck 200 on the Incline BB Press :)

thecityalive
10-11-2011, 06:27 PM
I want to. Badly. Might just get a few reps in or so with that load. Remember, I'm still trying to rehab a shoulder (I still need that damn physical) but incline doesn't give me any issues. Next week, you will see a 200 logged in there.

Again, does anyone have any recommendations for wrist wraps?

Cards
10-11-2011, 07:50 PM
Awesome deadlift PR buddy, doing very well in here.

Coke
10-12-2011, 10:17 AM
Solid effort overall bro.

Amrn65
10-12-2011, 08:21 PM
Wow....just took the time to read thru your entire journal. Super nice job! It was fun watching you attain PR after PR. Very motivating indeed. I will subscribe and follow your thread. Nice job City!!!!

thecityalive
10-12-2011, 09:49 PM
Coke: Thanks! I'm Really trying to work around this shoulder. In time, it will heal.

Annette: Thanks for droppin on by :D I find it very motivating to see my numbers go up in such a time frame. From a 135 front squat to a 275 front squat. 225 deadlift to 425? Scary numbers for 12 weeks ago eh? Must be heart.

But again, wrist wraps...anyone got any decent recommendations?

thecityalive
10-13-2011, 02:18 PM
WEEK 13
Day 3
Weight 184.7

Box Jump 5x3 @ 43"

Front Squat (135 warmup)
225x6
255x6
255x6
245x6
245x6

Reverse DB Lunge
140x8
140x8
140x8
140x8

Weighted Jump Squats
95x10
95x10
95x10

One-legged SHELC 3x8

Seated Calf Raises
140x10
140x10
150x10
150x10

I need to MacGuyver a way to add more inches to the 43" ledge I'm jumping on. This is getting WAY too easy. I looked at my weight today and thought to myself "WTF". Must have been food or water. Whatever.

fooz
10-13-2011, 03:03 PM
are you roiding bro? hehehe

Coke
10-14-2011, 07:40 AM
Moving big weights, great job.

JSully
10-14-2011, 08:06 AM
But again, wrist wraps...anyone got any decent recommendations?
APT or Inzer

I have the black APT with blue stripes (I can't find them on APTs site). I also have the Inzer wrist wraps that are black and red. I like them both, but the APT wraps rock.

Cards
10-14-2011, 08:29 PM
184? so fat, but seriously awesome lifting.

J Sully had some good advice, as did The Brazzen , I would give it some thought.

NickAus
10-14-2011, 10:04 PM
APT are great!

Training is spot on!!

thecityalive
10-14-2011, 10:43 PM
WEEK 13
Day 4
Weight 184.6


Bench Press <rehab>
135x6
185x6 Paused
135x6 Paused

T-Bar Row
135x6
135x6
145x6
145x6
145x6

Weighted Dips
+55x8
+55x8
+55x8
+55x8

High Pull
110x6
130x6
140x6
140x6

Overhead DB Press
55x8
40x8
40x8
45x8

Ring Push-Ups (to failure)
18/14/9

Weighted Pull-Ups
+20
+15
+10

Barbell Rollouts
3x10

So with my benches/rehab I'm using this time to develop my bench form. So I read a good way to develop your bench isn't to just grip the bar, but to pretend like you are bending it to cause your elbows to tuck more. I gave it a go and my bench felt real strong. Went light on ODBP and increased my dip weight.

Coke
10-14-2011, 10:49 PM
Good deal on tweaking your benching form, it will serve you well in the long run.

NickAus
10-15-2011, 02:10 AM
Big day there Rob!!

Cards
10-15-2011, 09:02 PM
ha, just kidding. We both know you're not fat, but seriously, don't get caught in that i'm fat bullshit. Just keep eating and doing what you're doing.

Oh and girl's don't give a shit and lets be honest, we all want to look good for women. If someone says otherwise, they're full of shit. I tell my girl I'm fat all the time, she doesn't care and I'm 190, 5'7.

thecityalive
10-16-2011, 05:46 AM
184? so fat

FUCK YOU IT'S MUSCLEEEEEEEEEEEEEE! *shakes fist*
But seriously, I saw the 184 and thought to myself....Am I really growing? Guess so. This time of the year is my convenient "bulk" time anyway. When spring rolls around I'll be cutting down probably.

Coke: Thanks! I already felt a big difference in speed and comfort. Just feels right.
Nick: Felt like a big day to me. I cooled down with my battling ropes routine as well. The more I think of it, the more I want to revise my training program. Gah. Thanks again to everyone who made wrist strap recommendations.

Cards(2): I've never been worried about self image. I know I'm not a lard and that's all that counts. I had a friend in the gym ask what kind of roids I'm on, I smiled and said "thanks for the compliment" and continued on with my training. I'm not one to get easily offended by jokes.

thecityalive
10-17-2011, 02:12 PM
WEEK 14
Day 1
Weight 183.3

Warm-up: Broad Jumps, dynamic stretching, and foam rolling

Deadlift
135x3
225x3
315x1
365x1
385x1
405x1
425x1

Bulgarian Lunge
160x8
160x8
160x8
160x8

Romanian Deadlift
225x8
225x8
225x8

BB Hack Squat
295x15 (reset reps)
295x15 (reset reps)
295x15 (reset reps)

Seated Calves 4x10 @ 140, 140, 140, 140

Changing up the deadlift scheme a bit. Going to pull singles now instead of doing this insane volume work. I think I forgot my pre-work out bathroom break or something (felt bloated LOL).

Anyway, the deadlift revision was great. I could focus more on speed off the ground and revisit posture/etc. Thumbs up day. Next week will be some other erector training.

Cards
10-17-2011, 03:18 PM
Great day, glad to see you're taking the advice of others. You'll be at 5 plates in no time.

Edit: how tall are you?

ThomasG
10-17-2011, 10:07 PM
Interesting training Method I like it. What program/Philosophy do you use?

JSully
10-18-2011, 08:39 AM
you should get a pair of short bands from EFS to throw on for a couple triples. After you've reached your top end sent, drop 50-100lbs, throw the bands on their and do them. It's pretty fun pulling against bands.

thecityalive
10-18-2011, 03:19 PM
WEEK 14
Day 2
Weight: 182.0


Incline BB Press
185x6
195x6
205x3
195x5
185x3

Pullups!
BWx6
BWx6
BWx6
BWx6

Neutral DB Press
60x8
65x8
70x8
75x8

Push Press
115x8
125x8
125x8
125x8

Bent-Over lateral raises
30x8
30x8
30x8
30x8

EZ Bar curls
90x6
90x6
100x6
100x6

Hammer Curls (each arm - DB on preacher bench)
30x25
30x25

Russian BB twist
3x16@ 45BB+20

Coke
10-18-2011, 05:13 PM
Clearly moving in the right direction, making great strides guy.

greemah
10-18-2011, 05:29 PM
Nice job on the inclines! Must feel good to be over 200

thecityalive
10-18-2011, 06:23 PM
Cards: I stand at 5'9". The volume was absurd and was just taking forever. The singles are a great way to put emphasis elsewhere as opposed to "fuck now I have 5 more in this set" kind of thing.

Thomas: The deadlifts are modeled after some pointers I got from NickNZL and Chris Rodgers. The rest can be found in the link of page 1.

Sully: How would I keep them grounded? Borrow the heavy ass dumbbells for a session?

Coke: I definitely feel as if I am. The feedback from some gym training friends is great.

greemah: It does feel good, considering my shoulder still feels weird for horiz pressing. I want to round off these sets though.

JSully
10-18-2011, 06:43 PM
depends on the band. if you use short minis, monster minis or lights, you can just stand on them. If you use average or larger, the dumbbell method is the best.

Brian C
10-18-2011, 07:56 PM
Very impressive gains in such a short time Rob. Congrats on your progress so far. As for wraps, everyone and their mother uses Elite FTS heavy wraps. Heres the link http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=139&pid=3018 Dont need anything else.

fooz
10-19-2011, 06:58 PM
I wish I was moving forward just as well as you are buddy. Glad to see you kicking ass.

thecityalive
10-19-2011, 07:29 PM
Sully: Thanks for the tip!

BrianC: I can attribute my diet and supplementation to my progress. Results is a wonderful product. Any training is a waste without proper diet. Any length you would recommend? I'm assuming the shorter for more slender wrists. My wrists are nearly 7" around...DEFINITELY an art major.

fooz: I feel like I am slowing down...but that's just my insatiable hunger for progression talking, I suppose.

Brian C
10-20-2011, 07:45 AM
Go with the 80cm. Can get a good tight wrap.

thecityalive
10-20-2011, 03:20 PM
WEEK 14
Day 3
Weight 180.3

Box Jump 5x3 @ 43"

Front Squat (135 warmup)
225x6
265x3
265x3
275x3 <----- [PR]
273x3
255x6
245x6

Reverse DB Lunge
140x8
140x8
140x8
140x8

Weighted Jump Squats
105x10
105x10
105x10

One-legged SHELC 3x8

Seated Calf Raises
140x10
150x10
150x10
150x10

Decided to split the heavier front squats into sets of 3. Felt real good to rep out my 1RM for front squat. I am going to incorporate low box squat and back squat every other week now to get into the focus of the Big Three. Real exited. Weekly rotation will be as such: FS,Box, BS

Cards
10-20-2011, 03:24 PM
nice work, City. I'll be interested in seeing how all your work has carried over to backsquats.

JSully
10-20-2011, 05:43 PM
if you've never box squatted before, remember to really push your hips back onto the box.. then explode off with your glutes and hips, not your quads.. as you explode, throw your torso back and drive your neck into the bar.. just like locking out a deadlift, push your hips forward with your glutes to lock out.

if you have box squatted, then ignore everything i said, lulz..

JSully
10-21-2011, 08:10 AM
I would start at a box maybe 1" above parallel and work your way down to 2-3" below parallel. Don't rock off the box, sit down and back, then explode up. It'll look and feel like a rock, but its very minimal compared to actually rocking forward and using your quads to push you up. The explosion off the box should come from your hip flexors and glutes.

ThomasG
10-21-2011, 04:21 PM
275x3 solid!!! 315 next?

thecityalive
10-21-2011, 05:26 PM
Cards: Same. Looking forward to doing big things.

Sully: Last time I did a legit box squat was never. When I did box squats in high school, I think I did them a bit higher than parallel and just did a touch as opposed to a hip rock and go. Should I incorporate a high box and low box for various sticking points?

Sully (2): How you described it is how I was practicing and envisioning it yesterday, thanks!

Thomas: 275 2x3! The last rep in my second set was slow as shit, but I got it out of the hole and finished. I think I had a crowd behind me cheering me on during my ascent. 315 is nearing close. Hehe.

thecityalive
10-21-2011, 05:35 PM
WEEK 14
Day 4
Weight 181.2


Bench Press <rehab>
135x6 Paused
185x6 Paused
135x6 Paused

T-Bar Row
135x6
145x6
145x6
145x6
145x6

Weighted Dips
+55x8
+55x8
+55x8
+55x8

High Pull
130x6
130x6
140x6
140x6

Overhead DB Press
40x8
45x8
50x8
55x8

Ring Push-Ups (to failure)
20/14/11

Weighted Pull-Ups
+25
+20
+15

Barbell Rollouts
3x10

Getting really pissed at my shoulder/ getting discouraged with my bench being on hiatus due to this damn tweak. Patience, Rob. Patience. I does feel better, but still noticeable. I think I will order some 80cm wrist wraps and super heavy knee sleeves from Elite FTS. My back is lookin huge now. Muhaha.

NickAus
10-21-2011, 07:17 PM
Back is where the powers at!!

Coke
10-21-2011, 10:07 PM
My back is lookin huge now

Wouldn't doubt it, lol. Impressive stuff all around.

thecityalive
10-24-2011, 06:45 AM
WEEK 15
Day 1
Weight 183.4

Warm-up: Broad Jumps, dynamic stretching, and foam rolling

4" Block Pull
135x5
225x5
315x3
365x3
*belt*
385x3
405x3
425x1
435x1 <----- [PR]

Bulgarian Lunge
180x8
180x8
180x8
180x8

Romanian Deadlift
225x8
225x8
225x8

BB Hack Squat
315x15 <----- [PR]
315x15
315x15

Seated Calves 4x10 @ 135, 135, 135, 135

So I'm glute weak - block pulls are helping point that out. Definitely felt that after the pull session. I had to improvise and stack 45s to make some "blocks". Going to be incorporating barbell bridges on day 3 in place of lunges. GNARLY DOMs after the hack squats. Any recommendations for monster mini tensions?

the pope
10-24-2011, 12:58 PM
some nice work her man

Coke
10-24-2011, 03:19 PM
Damn, beastly development going on with the quads!!

ThomasG
10-24-2011, 03:20 PM
Nice pr's! What's happened to your shoulder?

ThomasG
10-24-2011, 04:05 PM
For what is worth my upper body warm up is 20 dislocates, 10 tornado's, 20 band pull aparts. Always get my shoulders nice and ready.

Brian C
10-25-2011, 08:02 AM
For what is worth my upper body warm up is 20 dislocates, 10 tornado's, 20 band pull aparts. Always get my shoulders nice and ready.

This is key before any benching. Dislocates themselves are a shoulder saver for me. Just make sure you have your shouders pinned back and down hard like your trying to put them in your back pocket. You should be good to go if benching itself caused the problem.( and of course having elbow in too).

Some great PRs Rob. Really nice volume too.

JSully
10-25-2011, 08:42 AM
sick wheels

fooz
10-25-2011, 09:00 AM
sweet front squats the other day man. I'd be crying with 275 against my wrists...

thecityalive
10-25-2011, 10:13 AM
Pope: Thanks!

Terry: Thank you sir! Squatting right makes the pants tight.

Thomas: I think I tweaked it doing a Bench PR...could also be as a result of not tucking my elbows. Who knows...seeing a doctor soon. Thanks for the warm-up insight.

Brian: Thanks! Really converting to resets with my pulls. Feels like a substantial method of training. Also, I made a purchase for 80cm wraps and super heavy sleeves. My sleeves, however, are on back order as they are out of stock. May be a few weeks. Oh well. It will be extra exciting when I open them up. I had to get 4XLs.

Sully: Why thank you, sir!

fooz: Part of the reason why I split up my front squats into two sets of 3 is because of that. It IS a pain, especially with a small dude like me.

thecityalive
10-25-2011, 02:38 PM
WEEK 15
Day 2
Weight: 182.4


Incline BB Press
185x6
205x5
205x2
195x6
195x3

Pullups!
BWx6
BWx6
BWx6
BWx6

Neutral DB Press
65x8
70x8
75x8
80x8

Push Press
125x8
135x8
135x8
125x8

Bent-Over lateral raises
30x8
30x8
30x8
30x8

EZ Bar curls
90x6
90x6
100x6
100x6

Hammer Curls (each arm - DB on preacher bench)
30x25
30x25

Russian BB twist
3x16@ 45BB+20

Shoulder feels better with the DB presses, perhaps I am making some rehab progress...who knows. Friday, we will see. I am really taking back tightness into account when I press - It certainly helps a lot. "Pretend like you are driving your shoulder into your back pocket" is what I envisioned and that certainly helped.

greemah
10-25-2011, 07:33 PM
Nice job on the inclines. Are you trying to improve your pullups at the moment?

Should post some pics if you're keen

NickAus
10-26-2011, 03:00 AM
Quads are looking great!!

Again congrats on the solid PRs bro!!

Cards
10-26-2011, 06:28 AM
looking good man, keep at it. I like the block pulls!

fooz
10-26-2011, 11:59 AM
legs lookin sweet man!

greemah
10-26-2011, 05:42 PM
Wow nice quad progress! With the pullups, I noticed you have been doing 4x6 BW for a while so was wondering if you planned to try adding reps or weight?

thecityalive
10-26-2011, 06:45 PM
Quads Before:
http://img.photobucket.com/albums/v50/Phoenix6475/th_IMG_2281.jpg (http://smg.photobucket.com/albums/v50/Phoenix6475/?action=view&current=IMG_2281.jpg)

Quads After:
http://img.photobucket.com/albums/v50/Phoenix6475/th_1024quads.jpg (http://smg.photobucket.com/albums/v50/Phoenix6475/?action=view&current=1024quads.jpg)

Before: Start of journal. After not working out for 5 months with no real diet restrictions.
After: Yesterday after implementing Nitrean, Opticen, and Results with a semi-strict diet.

greemah: I'm not opposed to taking progress photos, I just don't have anyone to shoot myself anymore. Tripods suck too. Pullups? What do you mean?

greemah(2): Fair enough. I do a lot of volume as it is, I don't to be adding in anything more than I need to. 4x8 wouldn't hurt, but I really just do pull ups as I see little benefit from pull downs. I suppose I could add weight, but at this juncture, I just don't.

Nick, Cards, fooz: Appreciate it, guys. I suppose that is the benefit of being a volume maniac after nearly four months. As I am writing this, I find it hard to wrap my mind around the fact that I've been keeping this journal for that time. Love it. Thanks again for the continued support.

NickAus
10-27-2011, 04:32 AM
Keep at it!!

thecityalive
10-27-2011, 02:34 PM
WEEK 15
Day 3
Weight 183.5

Box Jump 5x3 @ 43"

Box Squat @ parallel (135 warmup)
225x6
275x6
295x6
295x6
305x6 <----- [PR]

Glute bridge
135x8
225x8
225x8
225x8

Weighted Jump Squats
105x10
105x10
105x10

One-legged SHELC 3x8

Seated Calf Raises
140x10
140x10
160x10
160x10

Replaced lunges with glute bridges today...felt amazing. Box squat felt solid. I have no idea if I'm doing them right (see video in THIS thread (http://www.wannabebig.com/forums/showthread.php?145572-Box-Squat-Critique-(video-inside)).)

Please critique. This is my first time doing these in a while and I'd like to continue doing them properly with your help. Thanks.

Coke
10-27-2011, 06:42 PM
Making huge strides and effecting a super transformation in the process, great to see it happening.

NickAus
10-28-2011, 04:22 AM
Congrats on another great PR!!

Brian C
10-28-2011, 07:46 AM
Some sick looking quads bro! Huge progress, im jealous ;) Awesome PR on the box too bro, congrats!

thecityalive
10-28-2011, 07:38 PM
Might catch some flak for today's workout.

WEEK 15
Day 4
Weight: 182.6

http://img.photobucket.com/albums/v50/Phoenix6475/th_crossfit.jpg (http://smg.photobucket.com/albums/v50/Phoenix6475/?action=view&current=crossfit.jpg)
http://crossfit-griffin.com/

Mixed it up today and did some CrossFit. The more rehab, the better.

Endurance:
ROM Drills
Band work
1 Mile Run

Warm-Up: (3 Rounds)
10 Kb swings (light)
10 Goblet squats
10 Rollovers (AKA: Dislocates)
10 Walking Lunges
10 Sit Ups

Working Capacity - AMRAP - 20 Mins:
6 Pull ups
7 Push ups
8 Kb one-arm thrusters @ 35#
9 V-ups

Strength:
Front Squat 3x5 @ 135#

Durability:
Stretch


Honestly, I have no idea how many rounds I did. A lot? The hardest thing was just all V-ups. I have some really explosive pull ups and push ups. It didn't help that I did a near DE squat session the day before, so all the squatting was just annoying. This was a good opportunity to rehab my shoulder. No heavy loads on horizontal pressing, just body weight. Perfect.

Side note: I haven't done any metabolic conditioning in a long time, and this CrossFit affiliate hasn't had anyone who does ME training just drop in like that. It was a fun time for all. My mile time was actually pretty decent (At least it felt good - I didn't time it) .

Amrn65
10-28-2011, 07:47 PM
Well buddy, I have some catching up to do reading your posts. I am sure you are kicking butt! I am headed to the store to get a few beers and then I will be back to see what kind of gains you have made in the lat week and a half that I have been absent from forum land.

Coke
10-28-2011, 09:15 PM
Good deal on the change up man.

Amrn65
10-29-2011, 08:02 AM
Rob, your quads look amazing!! You would certainly catch my attention if you walked in the gym. Your progress is crazy dude, I mean crazy and very motivating. You know how I like to blog about everything. Well I sometimes blog about friends that inspire me and I share their story with people who care to read my blogs. As I get more familiar with thecitylive and you get used to me, I will definitely hit you up with some questions so that I can write a nice blog about you.

I have learned alot from people online and have been motivated and inspired as well. We learn from each other and I love to journal about that because I have a record of success that I can go back to when I need some inspiration. So Rob, YOU ARE ON MY RADAR and I hope you let me blog about you in the near future.

You are around the age of my son and I want to share your story with him. He is 6 ft and 145 pounds. He often talks about training but I think he is embarrassed to start lifting because he is skinny and probably can't lift much. I think he would be inspired by your journey and your great progress.

thecityalive
10-30-2011, 06:04 PM
Terry: Thanks, sir! I think it was also a call on what I had to do the rest of the day. That, and I didn't want to put more stress on my shoulder than I needed to. It is feeling better, but a day of rest never killed anyone.

Annette: I have a friend who is in the same situation. The one thing I tell everybody with that certain internal dilemma is this: It's always going to be difficult. Whether it be the first step in a gym or your first step to the squat rack, it's going to be hard. It becomes easy when you are aware of the difficulty and implement it in your daily routine. Then, what used to be difficult is now normal.

=====UPDATE=====

I got my hands on some Elite FTS Mini and Monster Mini bands (one of my trainer buddies has a set and is allowing me to use them). I will be deadlifting against monster minis tomorrow. Woot!

thecityalive
10-31-2011, 07:12 AM
WEEK 16
Day 1
Weight 183.2

Warm-up: Broad Jumps, dynamic stretching, and foam rolling

Deadlift with Monster Minis
135x3
225x3
275x3
315x1
*belt*
365x1
395x1
415x miss @floor
405x miss @knees

Reverse DB Lunge
140x8
140x8
140x8
140x8

Romanian Deadlift
245x8
245x8
245x8

BB Hack Squat
315x15
315x15
315x15

Seated Calves 4x10 @ 145, 145, 155, 155

Pulling against monster minis was brutal. Not to mention I felt a little eye heavy (I BETTER NOT BE SICK, DAMN IT).

My bands are from Elite FTS. At the top of my deadlift, there is about +80 lbs of force (@30 inches) acting down on my pulls. Might be more considering I am standing on the bands. Thought I jacked up my knee after hack squats, but it just turns out my hamstring was tight. So I did some extra stretching at home.

http://articles.elitefts.com/wp-content/uploads/2009/12/short-band-calibrations.jpeg

Cards
10-31-2011, 08:02 AM
Awesome session, bro. Did you take a video? I'd love to see how you set that up. I have a set of Monster mini's from Elite FTS and a set of light bands from Reactive Training Systems. I alternate which I do my DE work with and incorporate them into ME days (which I need to start doing again). I think they're a great tool.

JSully
10-31-2011, 08:28 AM
nice deads.. and kudos on the CF sesh, they aren't easy

Coke
10-31-2011, 10:16 AM
Moving on strong bro, nice job.

JSully
10-31-2011, 01:01 PM
things to replace hack squats:

front squats
bulgarian split squats
lunges
step ups (my preferred method since I cycle front squats in every other week anyways)

ThomasG
11-01-2011, 06:58 AM
Nice deads. I hate pulling against bands simply cause its hard! I need to man up and start pulling with bands more often.

thecityalive
11-01-2011, 10:58 AM
Cards: No video. I put the bands in the middle of the bar first Talk Killimanjaro. I step on the bands so they are under the arch of my foot. Because the bands get in the way of my knees, I put the top of the bands on the middle knurling so my knees can clear. I figured this out the hard way after pulling 395+bands and having the bands hit my knees on the ascent.

Sully: Thanks. I really enjoy the CrossFit community at the affiliate I trained at. Real cool stuff. However, I have no real need for MetCons anymore. If I were playing hockey or running track, it would be a different story.

Terry: Thanks. I think I am going to get rid of hack squats and replace it with something else (that or decrease the volume). As much as the masochist in me enjoys the burn in my quads after doing 3x15, it is quite taxing on my knees. I discovered that today. If anyone has ideas on what I could replace hacks with...it would be great! If it means using a leg extension machine (*cough* fuckthat *cough*)...so be it.

Sully (2): I cycle front squats with box squat and back squat on my third day.
I did Bulgarian split squats, but they are a pain on my ankle, so I replaced them today with Reverse DB Lunges.

Thomas: It was certainly a difficult task. 395 threw me off with how hard it was on the ascent. I think I pulled more than my PR with the added band tension (it certainly felt that way). I just like it because it adds significant resistance to stick points, esp at lock out. 500# is just around the corner.

thecityalive
11-01-2011, 03:05 PM
WEEK 16
Day 2
Weight: 182.1


Incline BB Press
205x6
205x6
205x3
185x6
195x5

Chinups!
BWx8
BWx8
BWx8
BWx8

Neutral DB Press (light and speed)
60x8
60x8
60x8
60x8

Push Press
135x8
135x8
135x8
135x8

Bent-Over lateral raises
30x8
30x8
30x8
30x8

EZ Bar curls
110x6
110x6
110x6
110x6

Hammer Curls (each arm - DB on preacher bench)
30x10
30x10
30x10

Russian BB twist
3x16@ 45BB+20

Not bad considering I feel a bit under the weather. Shazaam!

J.C.
11-01-2011, 05:25 PM
Hey man, I've been dropping in to your journal for awhile and thought I'd make a post.

Definitely making a lot of progress. Still hitting up the volume I see. You going to reduce reps and try pushing limit strength at some point? You've clearly got a lot of raw power waiting to be unleashed.

thecityalive
11-01-2011, 05:48 PM
JC: I am in the process of doing that actually. If you look back to my deadlift regiment - I used to pull 5x6, I now pull for singles to emphasize max effort for the big three type lifts. I am gravitating towards a more westside approach with my current program. My volume work is now becoming my accessory work.

Coke
11-01-2011, 08:38 PM
Not bad considering I feel a bit under the weather.

No, not bad by any means.

fooz
11-02-2011, 06:00 PM
stellar job in here city, I love those inclines. big numbers for your BW man!

thecityalive
11-03-2011, 02:31 PM
WEEK 16
Day 3
Weight 182.7

Box Jump 5x3 @ 43"

SQUAT (Wall squat with 45# and 135x6 warmup)
225x6
245x6
275x6
295x3
315x3
335x1
355x1 <----- [PR]

Glute bridge
225x8
275x8
225x8
225x8

Weighted Jump Squats
105x10
105x10
105x10

One-legged SHELC 3x8

Seated Calf Raises
140x10
140x10
140x10
140x10

Had a side spotter for depth and a spotter ghosting behind me for safety. I think I can load more, but I was already doing so many reps - gave it a break after 355.