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thatNUCKOLSkid
12-26-2010, 08:20 PM
this is a continuation of my log from the rawpowerlifting forum. i'm just a kid trying to get stronger and learn all i can. within the year i'd like to post my first elite raw total at either 198 or 220 (preferably 198). my name's greg nuckols and i'm open to any advice or suggestions, and i'm more than willing to help out anyone who would like me to.

Day 2

squat
225 6x3

bench
worked up to 355x1 (nice and smooth. better than my previous 345)
dropped back to 255x15

deadlift
225 8x1

pullovers
sets of 10, moving up 10 pounds each set from 30 to 90, then 100x6

thatNUCKOLSkid
12-27-2010, 12:13 AM
as background, i'm 19. i've been training seriously for about 4 years. i started westside, made good gains, started getting hurt ALL the time, bounced around a bit, tried some stuff, got out of powerlifitng for a couple years, and now i'm just starting back. my routine is fairly unique, and i plan to stick with it until the gains stop coming. after my christmas eve/christmas day bloat-a-thon, i'm sitting right around 195-196, way down from the 240 i found myself at the end of this summer. i've only been training again seriously for about 3 weeks and HFT has helped me get a lot of strength back quickly, so i guess i'll just ride the pony til it drops.

Kiff
12-27-2010, 09:20 AM
this is a continuation of my log from the rawpowerlifting forum. i'm just a kid trying to get stronger and learn all i can. within the year i'd like to post my first elite raw total at either 198 or 220 (preferably 198). my name's greg nuckols and i'm open to any advice or suggestions, and i'm more than willing to help out anyone who would like me to.

Day 2

squat
225 6x3

bench
worked up to 355x1 (nice and smooth. better than my previous 345)
dropped back to 255x15

deadlift
225 8x1

pullovers
sets of 10, moving up 10 pounds each set from 30 to 90, then 100x6

You bench more than you squat and deadlift?

Is this your program in its entirety?

Welcome to WBB :)

thatNUCKOLSkid
12-27-2010, 03:20 PM
WHEW! feeling the reps from yesterday! still managed a solid deadlift session though

squat
light, fast, just as a general warmup

deadlift
worked up to 405x3

bench
some triples and singles at 185, just to get the blood moving

barbell holds
225 3x30 seconds

light curls

light pulldowns


my traps, lats, tris, chest and front delts were all killing my from yesterday! first time i'd gone over 5 reps with any appreciable amount of weight on any exercise since being back. my deadlifts just didn't have the pop they usually do, which i guess makes sense considering how my traps and lats were feeling. instead of working up to a heavy single, i decided to drop back and hit a solid triple to give things a bit of a break and work my grip a little more. my benches were suprisingly good too. i was really sore and tight, but the movement still felt mechanical and everything moved fast. overall it was a good day!

thatNUCKOLSkid
12-27-2010, 03:27 PM
@ kiff: i definitely squat and pull more. if i had to take a guess at my squat max, it's probably somewhere in the neighborhood of 450-475. my deadlift is tricky. if i could grip it, i could probably pull in the mid-500s. i have little hands and a terrible grip however, and without chalk i can only grip around 450 at the moment. my grip is definitely my weak link and the thing that needs the most work, so i'm addressing it pretty seriously. as for my routine, it's set up in a 5 day rotation:

Day 1
Squat heavy
Bench form and fast
Dead weakness

Day 2
Squat recover
Bench heavy
Dead form and fast

Day 3
Bench recovery
Dead heavy

Day 4
Squat weakness
Dead recovery

Day 5
Squat form and fast
Bench weakness

i'll throw in back work and some light curls to keep my elbows healthy, and that's about it. pretty basic

thatNUCKOLSkid
12-27-2010, 10:21 PM
my current training cycle, starting from it's beginning Dec 9

9th.

OHP:
45x3
55x3
65x3
75x3
85x3
95x3
105x3
115x3
incline:
115x3
125x3
135x3
145x3
155x3
bench
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x3
235x3

squat
45x3
95 2x3
135x3
185x3
225x3
245x3

chins
bwx5
bw+25x5
bw+45 3x5

deadlifts
135 3x1
185x1
225x1
275x1
295x1
315x1


10th

deadlift
45x3
135 3x1
185x1
225x1
245x1
265x1
285x1
305x1
315x1
335x1

OHP
45x3
55x3
65x3
75x3
85x3
95x3
105x3
115x3
125x3
135x3
incline
135x3
145x3
155x3
165x3
175x3
bench
175x3
185x3
195x3
205x3
215x3

squats
barx3
95x3
135x3
155x3
185x3
205x3
225x3

barbell rows
185 3x5


11th

squat
45x3
135 2x3
185 2x3
225x3
245x3
265x3 (faster than 225 yesterday)

dips
bw+70 3x5

sumo pulls
135 3x1
185 2x1
225 2x1
245 2x1
265 2x1
285x1

chinups
bw+55 3x5

preacher curls
75xtil i felt like quitting


13th

overhead press
45x3
55x3
65x3
75x3
85x3
95x3
105x3
115x3
125x3 (not impressive by any means, but a PR for this type of training)
incline
125 2x3
135x3
145x3
155x3
165x3
175x2 (not satisfied with bar speed so i shut it down)
bench
175x3
185x3
195x3
205x3
215x3
225x3
235x3
245x1
255x1
265x1
275x1 (bar speed still felt good)

squat
bar 2x3
135x3
185x3
205x3
225x3
245x3
275x1

bent over rows
195 3x5

deadlifts
195x1
225x1
245x1
275x1
315x1
335x1
365 2x1 (nice and fast)


14th

squat
barx3
135x3
185x3
225x3
245x3
265x3
285x1

shoulder press
overhead press
45x3
55x3
65x3
75x3
85x3
95x3
105x3
Incline
105x3
115x3
125x3
135x3
145x3
155x3
Bench
155x3
165x3
175x3
185x3

chins
bw+55 3x5

deadlifts
135 2x1
225x1
275x1
315 2x1


15th

deadlift
135 2x1
185 2x1
225 2x1
275 2x1
315 2x1
335x1
365x1
385x1
405x1 (easy and very fast. felt great)

pushing and squatting were both negligible. i remembered it was supposed to be a deload day.


16th

OHP
up to 135x3 (PR for this type of training)
incline
up to 185x3 (another PR)
bench
speed reps up to 245x3
single at 275
315x4 (i had at least 2 more. i'd be confident saying my bench is in the 350-365 range)

squat
worked up to 315x3. nice as solid. smooth and easy. i've found my groove again, so after another week or so of playing around with bar placement, it'll be time to start squatting like i mean business again.

bent over row
205 3x5


18th

squat
up to 385x1. very smooth
OHP
up to 115
incline
up to 165
bench
up to 225
deadlift
up to 3 singles at 315 with a 15 second hold after each
chins
65 3x5
preacher curls
lameness x a million


19th

squat
worked up to 275 for 3 paused singles
bench
worked up to 335. nice and smooth
pull
worked up to 205. 3 speed pulls conventional and 3 sumo
bent over rows
205 3x5


20th

squat
worked up to 245 3x3
OHP
worked up to 125
incline
worked up to 175
bench
worked up to 225 3x1 paused
deadlift
worked up to 425
dumbbell curls
1 set x tons of lameness


21st

squat
worked up to 185 5x3. fast and smooth
dips
90x5 (PR) 70x5
chins
70 3x5 (last rep of each set was ugly. too heavy)
deadlift
255 3x1 conventional and sumo. 30 second hold on last rep
curls
pumpalicious x infinity


22nd

squat
worked up to 405x2, then dropped back to 365x3
bench
185 5x3
deadlift
215 3x3 conventional and sumo (6 sets total)
bent over rows
215 3x5
curls
not worth mentioning


23rd

squat
worked up to 225 5x3
bench
worked up to 345x1 (kind of), 295x3
deadlift
185 for 6 singles
pulldowns
2 light sets, high reps
curls
light and pumptastic


24th

squat
worked up to 275 4x1 paused
DB incline
worked up to 100x10 (PR i think)
deadlift
worked up to 465x1 (sort of), then 365x3 (15 second hold on last rep)
curls
stupid
DB holds
70s for a minute


christmas

squats
worked up to 405x1, 315x5
OHP
worked up to 155x5
rows
225 3x5
sumo pull
275 3x3
chins and dips superset
3 sets with varying weight and reps

thatNUCKOLSkid
12-28-2010, 12:00 PM
day 4

safety squat bar box squats (about 2 inches above parallel)
worked up to 265 3x3

deadlifts
8 singles at 185 (4 conventional 4 sumo)

bench
barx50

unsupported DB rows
4x5 each arm from 60 to 75

light curls

forearm work


light but productive workout today. i'm feeling a BIT overtrained after my last 2 workouts, but nothing a few light days with tons of sleep won't fix. the squats were to work my sticking point coming out of the hole, and felt solid. everything else was light and easy. the unsupported DB rows are basically the same movement as regular 1 arm db rows except that you don't put your other hand on a bench. i'm not sure about a carryover to powerlifting, but they work core anti-rotation and static strength in the hamstrings and low back. i could see them being really useful for sports, specifically for offensive linemen. i just like doing them, personally. the forearm work was light and laughable, but i talked to an 800 pound puller in the gym today about my terrible grip, and he recommended forearm curls and reverse curls with the barbell and dumbbells. static grip work, farmers walks, plate pinches, and all the other conventional approaches havent done anything for me, so i figure it's worth an honest try. if nothing else, huge forearms are awesome

Coke
12-28-2010, 07:14 PM
Good luck with your goals Greg, take it to new heights.

4g64fiero
12-28-2010, 07:31 PM
I like what is going on in here. I am struggling with my OHP as well.

thatNUCKOLSkid
12-28-2010, 10:09 PM
@cocoa: thanks! right now my goals are pretty modest. i'd like to squat 500, bench 375, and pull 500 again. after that i'd like to hit something closer to 525, 385, 575 for my first elite total at 198. i'm still at the stage where gains are coming easy, but i think with hard work and solid advice i can make good progress.

@4g64fiero: my OHP is something i've never really worked hard enough at. i finally realized that i kept having shoulder problems because they were just too weak to support the weight i was benching (which definitely isn't to say i have or ever had an impressive bench, but my shoulders are just THAT weak), so i figured it was time to address that problem.

Kiff
12-29-2010, 02:18 AM
@ kiff: i definitely squat and pull more. if i had to take a guess at my squat max, it's probably somewhere in the neighborhood of 450-475. my deadlift is tricky. if i could grip it, i could probably pull in the mid-500s. i have little hands and a terrible grip however, and without chalk i can only grip around 450 at the moment. my grip is definitely my weak link and the thing that needs the most work, so i'm addressing it pretty seriously. as for my routine, it's set up in a 5 day rotation:

Day 1
Squat heavy
Bench form and fast
Dead weakness

Day 2
Squat recover
Bench heavy
Dead form and fast

Day 3
Bench recovery
Dead heavy

Day 4
Squat weakness
Dead recovery

Day 5
Squat form and fast
Bench weakness

i'll throw in back work and some light curls to keep my elbows healthy, and that's about it. pretty basic


Ah that is an intense schedule!

I did not mean to question your numbers mate i just wanted to get an idea where you are for following your Journal! :)

Keep at it man!

thatNUCKOLSkid
12-29-2010, 12:39 PM
day 5

squat
185 6x2 (first rep fast, second rep pause and explode out of the hole)

reverse band bench
worked up to 3 singles at 455

chins
bw+63 3x5

grip stuff


solid day again today. the long head of my triceps and my traps are still absolutely mangled from those dang pullovers, but it didn't affect my pressing today. i kept everything light and fast, basically just to feel some weight in my hands without affecting my pressing 2 days from now. chins were solid. to make the odd weight make sense, i used a 55 pound DB hung from an 8 pound chain. i'm feeling a lot better than i have the past couple days, and i think i'll be ready for a big squat day tomorrow!

some vids from today:
http://www.youtube.com/watch?v=iOggF7-1WKU
http://www.youtube.com/watch?v=lBIWrVR8aJ0

thatNUCKOLSkid
12-29-2010, 12:43 PM
@kiff: the schedule's only as hard as i make it. autoregulation is the most important aspect of this routine as i decide which days to push it and which to pull back. and my recovery and speed days rarely go much over 50% of my max. they're just form work or active recovery. it's cool, i didn't take it as any disrespect. that was my fault for not giving some background.

thatNUCKOLSkid
12-30-2010, 08:30 PM
bad day today.

squatted up to 405. went for 440 and tweaked a hammy.

the irony of this is that i just altered my program so i could ride it longer before it dropped or dropped me. unfortunately it dropped me a lot quicker than i would have figured.

what i learned:
1. i have a love/hate relationship with squats. i love them and they hate me. i'm not built to do them at all, and they are the only lift that i've gotten seriously hurt doing. for a least a while i'm going to switch to front squats and focus on my pull.

2. i need to do a hypertrophy phase. i didn't think i'd run into problems with the weights i was lifting, but i guess i was wrong. now that i have a decent strength base again, it's time to build a foundation again.

3. i need to approach every lift the same. i honestly think the reason i hurt myself was that i was too concerned about the lift. i belted up which i NEVER do, and just came into it with a different mindset. oh well. live and learn

time to rehab and work on some weaknesses, specifically my shoulders, lats, and grip. within a month i'll be back and better than ever! :)

thatNUCKOLSkid
12-31-2010, 02:56 PM
bench
worked up to 335
dropped back to 225x12, 205x8,7 (rep strength is terrible)

DB incline
60s 3x6 with stretch and flex

dips
3x12

high rep triceps extensions and flies

grip stuff. using a fat bar makes wrist curls slightly less gay and a lot more effective.


hammy feels better than i thought it would. i'm going to play it safe, but i may be under some weight as early as next week. but still just rehabbing it for now.

Coke
12-31-2010, 04:51 PM
Good deal with the benching, too bad about the ordeal with the squats but that is how it goes at times. You will bounce back and manage to continue raising up - we all have these types of setbacks man.

Brian Hopper
12-31-2010, 11:35 PM
Good stuff in here Greg, keep it up and good luck...

Happy New Year!!!!!!

thatNUCKOLSkid
12-31-2010, 11:47 PM
@cocoa: it's all good. i think that injuries are a turning point in training. you can react one of two ways. 1) cry and moan, see it as a roadblock, and let it set you back. 2) figure our the reason(s) why you got hurt, learn from it, and get better. really, at this point, a minor injury to wake me up from my little utopia of unrealistic progress without sidelining me for very long is probably the best thing that could have happened.

@brian hopper: thanks for the kind words! i see meet numbers from you on PLwatch from time to time and you're a BEAST. compliments from you mean a lot.

thatNUCKOLSkid
01-01-2011, 11:11 PM
tested my hammy today. it was tender, but i think that i may be able to train tomorrow. not going to push it, obviously, but at least try it out a little bit. so now that my HFT experiment is over, here's the basic plan moving forward

training heavy 3 days per week

bench day:
bench to a heavy single (sub-maximal), then 5x5
incline DB press 3x6
dips 3x12
light flies and extensions

legs and back width:
front squats 5x5
chinups 5x5
lunges 3 sets high reps
wide grip pulldowns ramping sets of 10
hammer curls

shoulders/tris:
press 5x5
rear delt raises (gonna give the mountain dog style a try. my shoulders are a weak point. trying something new)
side delt raises 2x30 partials. 2x30 holding contraction
pullovers ramping sets of 10
JM presses 3x6

back thickness:
deadlift to a heavy (sub-maximal) single
bent over rows 5x5
rack pulls 3x12
shrugs 4x15
barbell curls 3x8


off days will just be stretching, form work, and maybe grip stuff. the main goal of this phase is hypertrophy, and 5x5 has helped me build a strength base steadily in the past. this is high volume (for me) but relatively low-intensity so CNS recovery shouldn't be an issue.

Brian Hopper
01-02-2011, 07:38 AM
Your plan looks solid, all those exercises are great movements. But what are moutain dog style rear delt raises??? Do you perform your dips with weight or just BW? I love doing both, if I do BW dips then I shoot for higher reps.

AdrianLarsen
01-02-2011, 08:56 AM
Keep up the hard work here bro

thatNUCKOLSkid
01-02-2011, 01:08 PM
@Brian Hopper: the mountain dog style rear delt raises are from an article on t-nation. i'm not a biotest fanboy, but several guys on elitefts trust him (john meadows) including dave tate, and dave seems like the type that only cares about results. i'm just trying to add some size to my shoulders to help with pressing, and nothing has really helped in the past, and so when i saw a plan THAT radically different from everything that has failed, i figured it was at least worth a try. we'll see how it goes. I love weighted dips, and i do them as heavy as i can. i haven't gone over 5 reps for a while, so i stuck with bodyweight friday, but i'll add some weight next time. after my first bench day i'm considering dropping the reps for dips a little bit so i can add a little weight. really right now i'm just trying to get a little bigger. this may be an oldschool way of looking at things, but i figure a big muscle isn't necessarily a strong muscle, but it has more potential to get strong. my shoulders, biceps, and quads all need a little more mass before i can get to the next level. i've always focused on the "powerlifting muscles" (hamstrings, glutes, erectors, triceps, upper back, and front delts), but my weaknesses are starting to hold me back a little.

@AdrianLarsen: thanks for the kind words! i hope you enjoy the log.

thatNUCKOLSkid
01-02-2011, 01:17 PM
front squats
185 5x5

chins
53 5x5

lunges
2 sets of high reps with light weight

wide grip pulldowns
sets from 10 every 10 pounds from 60 to 140.

hammer curls
40s 3x8


it's great to be a fast healer :) my hamstring is probably 85%, so i went lighter on the front squats than i probably would have, but i was still able to put some weight on the bar and get some work in. my elbows are bothering me from front squatting just a little bit, but that's just a matter of getting used to the form again, so i'm not too concerned about it. the lunges were light but they absolutely trashed me, so i cut a set. i'd say it was a pretty good workout overall.

Coke
01-02-2011, 08:25 PM
No doubt, lunges are a killer movement - nice job throughout.

thatNUCKOLSkid
01-03-2011, 12:16 PM
thanks cocoa!

off day today. stretching and grip work. short and sweet, shoulders tomorrow.

thatNUCKOLSkid
01-04-2011, 01:07 PM
overhead press
135 5x5

rear delt raises (1 continuous set)
40sx60 (partials) ---> 20sx30 ---> 10sx30

side delt raises
25s 2x30 partials
10s 2x30

pullovers
sets of 10 working up from 40 to 75

JM presses
70 3x6


WOW! only time will tell if this routine will actually put muscle on my measly shoulders, but they have NEVER been this pumped and exhausted after a workout. the presses weren't impressive, but I haven't lost much since the last time i've done them. the raises were brutal. period. i have issues with inflamation in my right shoulder from time to time, and the raises didn't bother it nearly as much as pressing does. it still didn't feel perfect during the workout, but it's not still inflamed post-workout which is a big improvement. the only way to make it feel completely better is to stop lifting, which is not an option, so i'm excited to find a way to work my shoulders with a little less pain. the pullovers were a little bit lighter than last time because the long head of my left triceps was STILL sore, but i'm still liking them. the JMs were pretty light as well, but felt pretty good. I'm excited about this workout next week already!

4g64fiero
01-04-2011, 01:52 PM
Bah thats still a nice press even if its not a PR.

thatNUCKOLSkid
01-05-2011, 02:08 PM
@4g64fiero: thanks man! i'd estimate my 1rm around 185 right now. at the moment my goal is 2 plates, and then working from there, hopefully getting 3 plates at some point in the future.

well, if soreness is any indicator, my shoulder work yesterday was a killer. i can never remember my shoulders being this sore, which is awesome!

no grip work today since i'm deadlifting and doing rack pulls tomorrow. just some form work

4 rounds with 135 of:
squats sets of 2
bench sets of 3
deadlifts sets of 1
pullups sets of 3

nice and easy. getting some blood flowing to get ready for tomorrow!

Brian Hopper
01-05-2011, 07:34 PM
The 4 rounds of 135, is that what you did today? That looks pretty cool for a deload day or just something different to do.

thatNUCKOLSkid
01-05-2011, 09:53 PM
@BrianHopper: just to make sure we're thinking the same thing, it was 4 sets of low reps with 135 pounds, not 135 reps. I don't think that's what you were thinking, but just making sure. i just use off days for form work and active recovery. usually i'll just do one exercise at a time, but today i was the only person in the gym so i could set up 3 different bars without being in anyone's way.

thatNUCKOLSkid
01-06-2011, 01:20 PM
deadlift
worked up to 365x1

bent over rows
225 5x5

rack pulls
135x10
185x10
225x10
275x10
315x10
365x10

shrugs
225 4x15

barbell curls
75 3x8

workout notes:
this was my first time deadlifting since my minor hammy injury so i took it easy, and i just didn't feel like i had the "pop" off of the floor i usually do. more or less it was just to get my CNS and pulling muscles ready for the workout. rows were pretty easy despite soreness in my rear delts, and to a lesser degree my rhomboids. the rack pulls just about killed me. these were done from right at knee-level. lifting the weight was no problem but gripping it was. NOTHING strengthens or builds my upper back like rack pulls, and they should help both my DL and front squat. the shrugs were light, but my hands were torn up by that point so i just got the reps in. don't laugh at the curls. they're not impressive at all, but for me, that's a lot of weight. haha

stories:
1. the rack pulls shredded my hands. i hadn't pulled reps for a long time, and it showed. i ripped 4 calluses and the palm of my left hand. the last time i tore my hands up this much is when i got in a pull-off with someone and DLed 405 for 18 (i was stronger then, but i'm heading back in the right direction). when i first started lifting, i was coached some by travis mash and trained with a 450+ bencher named lavan. both of them told my i needed to toughen my hands up and put me through workouts that tore my calluses just about every time i pulled. finally i embraced it, and now one indicator i use of a good DL workout is hand pain. btw, i would not be the lifter i am right now if it wasn't for them. for a young guy, their coaching and knowledge was invaluable.

2. my biceps work is finally getting noticed, i guess. i can't really tell a difference, but today i got my first ever arm compliment. i knew it was coming, because it came from a guy wearing sunglasses inside and began with the phrase, "dude, bro!" after a set of curls, i noticed the guy staring at me, and he said, "dude, bro! how'd you get your gunz so HYOOJ?" i laughed. hard. i measured my arms where i got home for purposes of this story, and they are 15 inches. far from HYOOJ. i told him to improve his squat, bench press, deadlift, bent over row, overhead press, chinup, and dip numbers, and gain at least 50 pounds in the process (he was maybe 130). he didn't like my advice. the whole incident was funny to me because i just recently started curling to help my elbows a little bit.

Brian Hopper
01-06-2011, 04:02 PM
Haha, I knew what you meant...but good looking out!!!

Kiff
01-07-2011, 10:32 AM
Looking good in here

thatNUCKOLSkid
01-07-2011, 12:23 PM
thanks kiff!

off day today. forearm work, and a lot of stretching. back and traps are SO sore. this whole week i have been crushed by my workouts, but that's what happens when i transition to a hypertrophy block. within the next two week i should start adapting and not be as sore, so i can start pushing the weight and volume a little more and get a bit bigger.

i never do a true hypertrophy block. i always have strength/power work as the core of my workout, but devote more training time to assistance work to bring up lagging muscles/improve primary movers. in the past, i've built it around 5/3/1, 8/5/3 (5/3/1 only higher reps), 3x5, 3x3, and now i'm trying 5x5. the block lasts for 8 weeks or until i start stalling. usually my strength hits a wall and i have to transition to lower rep work again after 8-12 weeks, but there's no definite time limit on this block, because if i can keep getting stronger in the 75-85% range while adding mass, you can believe that's what i'm going to do. i also rarely get hurt on this block. this phase of training is my staple training template. basic old-school stuff.

thatNUCKOLSkid
01-09-2011, 11:18 PM
bench
worked up to 345x1. slower than expected
255 4x5, 1x4

DB incline (stretch at bottom)
65 3x6

dips
53 3x5

1 arm DB overhead press
40 3x10

rolling tricep ext.
30 3x15
SS
cable flies
30 3x15

my bench groove felt awful today. i think i'm adding in some horizontal pressing on shoulder days and overhead stuff on bench day to keep my grooves fresher. i don't want to overdo things, and i'm still just ramping up volume gradually, but i think this'll actually help my performance without slowing recovery much.

Brian Hopper
01-10-2011, 01:22 PM
Nice work Greg!!!

thatNUCKOLSkid
01-10-2011, 02:02 PM
front squats
worked up to 275 to test my strength a bit
205 5x5

chinups
bw+55.5 5x5

lunges
3 sets with light weight, high reps

pulldowns
sets of 10 every 10 pounds from 40 to 150. short rest periods

hammer curls
45 3x8

notes and such: 275 was pretty easy, but my form doesn't feel totally solid yet. i'm uploading videos, and you'll see that the rep was fast, but the weight shifted towards my toes just as i started driving. before really pushing things, i definitely need a few most sessions relearning the groove, but these are feeling so much better than back squats. i got the third sets on my lunges today, but they still just kill me. i'm not sure why, but they always have. i like it :) still sitting right around 195-200. getting stronger and gaining muscle without putting on weight. if training keeps going well, i should be a really solid 198 and get my elite total by summer by going maybe 500/375/600 or so

@BrianHopper: thanks! i'm just trying to get better every day!

thatNUCKOLSkid
01-10-2011, 02:42 PM
front squat vids from today:
245x1
http://www.youtube.com/watch?v=6aZ38oTnZbY
275x1
http://www.youtube.com/watch?v=-ZC8Snev8AA
205x5 (second set)
http://www.youtube.com/watch?v=a_J3qs4oiu4

Brian Hopper
01-10-2011, 05:18 PM
Those looked really easy!!!

thatNUCKOLSkid
01-10-2011, 10:31 PM
Thanks Mr. Hopper! i wish i could say they were, but they really test my core. plus, i'm just an explosive lifter. i usually either move a lift fast or miss it. if i had to guess, i'd put my front squat max right around 300-315 at the moment

thatNUCKOLSkid
01-12-2011, 01:14 PM
grip work and stretching yesterday

today:

shoulder press
145 5x5

rear delt raise
40sx60 (partials) --> 15sx30 --> 8sx30

side delt raise
25s 2x30 (partials)
10s 2x30

wide grip bench (feet up)
135x6
155x6
185x6
(3 second pauses)

pullovers
sets of 10 from 40 to 80 (7 or 8 sets i think)

JMs
85s 3x6

really solid day. the presses were easier than last week. dropped back the weight a bit on the raises, but my form was better and i got a wicked pump. hope the pump actually translates to size gains. the wide grip benches were light, but i think they'll do a good job of addressing my weakness (first 3-4 inches off the chest) without taxing me too much. i'm really loving pullovers. i have no idea why i've never done them before! the JMs were a little heavier than i intended, but i still completed the reps with solid form. another good day in the books!

thatNUCKOLSkid
01-14-2011, 10:12 AM
deadlift
worked up to 405
went for 455 but grip started to go

bent over rows
235 5x5

rack pulls
145x10
195x10
235x10
285x10
325x10
375x10

shrugs
225 4x15

barbell curls
85 3x8


well, my grip is still lousy, but 455 moved fast. i guess i'll keep plugging along on the grip work. on the rack pulls, i realized that when i pull over/under with my left hand supinated, i use a lot more of the right side of my back. i think on all my heavy sets i'm going to start pulling with my right hand supinated for a while and that should even things out. the curls were 10 pounds heavier than last week but felt 5 pounds lighter. sweet. overall a good day in the gym

thatNUCKOLSkid
01-17-2011, 01:54 PM
bench
worked up to 335
255 5x5

DB incline
70s 3x6

dips
78 3x5

1 arm DB overhead press
45 3x10

high rep tris and flies

good day

Brian Hopper
01-17-2011, 03:13 PM
Nice work on those past few sessions!!!

Coke
01-18-2011, 08:10 PM
Nice work on those past few sessions!!!

No joke, good job throughout man.

thatNUCKOLSkid
01-18-2011, 10:22 PM
front squat
225 5x5

chins
+58 5x5

step ups
45 2x10

pulldowns
sets of 10 from 50 to 120

hammer curls
50s 3x8

the front squats were sweet! easier than 205 last time. strength is coming back quickly. the chins were a 5 pound pr over five sets, and easier than my previous 53 pound effort. step ups replaced lunges because there's not room in the new gym (i just got back to school, first day of classes were today!), but i started getting a headache midway through the first set so i cut them off after two. they were easy, as they should have been, but i've learned my lesson about jumping into a new exercise too heavy and getting hurt, so slow and steady. the pulldowns got heavy 30 pounds before they did last week. i felt really strong chinning, so i think this pulldown machine may just not be lubricated as well or something. minor thing. good workout

thatNUCKOLSkid
01-18-2011, 10:24 PM
@Brian Hopper and CoCoa: thanks a lot guys! i'm just adding weight linearly until the gains stop coming, and then i plan to add in some more volume to finish off the hypertrophy block. things are going really well so far!

Brian Hopper
01-18-2011, 10:58 PM
Did you do chins with BW+58lbs?

thatNUCKOLSkid
01-19-2011, 09:49 AM
Yep! a 45, a 5, and an 8 pound chain hooked on an army supply belt. I neglected movements like dips and chins for too long and since adding them in i have a lot better stability and body control. I'm working towards a long term goal of being able to do chins and dips with 100 pounds added, and then get to when i can do both with my bodyweight hanging from me.

Brian Hopper
01-19-2011, 10:44 AM
That's pretty impressive!!! Good luck with achieving your goal.

thatNUCKOLSkid
01-20-2011, 03:44 PM
thanks Mr. Hopper!

overhead press
155 5x5

rear delt raises
30sx60 (partials) --> 15sx30 --> 10sx30

side delt raises
20sx30 (too easy)
30s 2x30 (partials)
10s 2x30 (slight pauses at the top)

wide grip bench (feet up and paused)
135x6
185x6
225x6

pullovers
65x10
80x10
90x10
100x10

JMs
85 3x6


in a rush right now because the library is about to close due to snow, but i'll post notes and perhaps a story later

thatNUCKOLSkid
01-20-2011, 11:15 PM
this was a really good workout. again, i made a 10 pound improvement on the shoulder presses, and finished all the sets with about the same effort as last week. the raises go a little better each week, but i'm still getting a nasty pump and i'm really sore the next day. i was really feeling the pullovers today, and i think i could have went up another 10 pounds honestly. same weight for JMs as last week, but they were a lot easier and i'll feel better about going up next session. the wide grip presses were easy.

so in the gym today, there was a guy LAMBASTING someone for allowing their butt to come off the bench benching. his rationale: if you're using your legs so much your butt comes off, you aren't ISOLATING the chest properly. he jumped down my throat for laughing at him really hard. the way i see it, unless you're risking injury, do what you have to do to lift more weight for more reps. GMing a squat can be a problem. but after seeing arches like: http://www.google.com/imgres?imgurl=http://www.houseofpain3.com/wlsnews/images/Joe_Luther_low_res_5.jpg&imgrefurl=http://www.houseofpain3.com/wlsnews/index.php%3Fentry%3Dentry080803-220740&usg=__CxoFh3UTb3RF7cq4XklgZMSfV0U=&h=400&w=600&sz=68&hl=en&start=0&zoom=1&tbnid=r3vgeEo4JhkiIM:&tbnh=124&tbnw=165&ei=JCM5TbW9JsGclgfd5I3ZBg&prev=/images%3Fq%3Darch%2Bbench%2Bpress%26um%3D1%26hl%3Den%26sa%3DN%26rlz%3D1C1SKPH_enUS393US393%26biw%3D1 366%26bih%3D667%26tbs%3Disch:1&um=1&itbs=1&iact=hc&vpx=576&vpy=78&dur=1227&hovh=183&hovw=275&tx=153&ty=81&oei=JCM5TbW9JsGclgfd5I3ZBg&esq=1&page=1&ndsp=29&ved=1t:429,r:3,s:0
i'm not sure i'll worry too much about someone's butt coming off the bench if it helps them move more weight and they eventually tighten their form up if they plan on competing. he said that you didn't want to just move weight, but SHAPE and SCULPT the muscle. i told him that basically, you move more weight to get bigger, and when you get bigger you have the potential to lift more weight. big happy cycle. then he asked me the most ridiculous question ever. he said, "when you look at a redwood tree, you just say 'hey, that's a big tree.' but when you look at a beautifully sculpted bonzai tree, you really stop to stare at it and admire it. would you rather bee like the redwood or the bonzai tree?" My response was, "would you rather look like a lion or a show poodle?" his expression was priceless.

thatNUCKOLSkid
01-22-2011, 01:06 PM
deadlift
worked up to 315 double overhand without straps
worked up to 495 with straps

bent over rows
245 5x5

t bar rows
135x10
145x10
160x8

shrugs
135 4x15

curls
95 2x8, 1x1


i'm not sure how to feel about today. i was kinda glad i could pull 315 without straps double overhand. 335 is the most i've done like that on a DL bar, and the 315 today was on a slightly thicker squat bar. i wasn't too pleased with the 495 with straps though. i guess since 425 is the most i've locked out since being back and 465 is the most i've had in my hands, i shouldn't be too suprised. plus, my lats are still really sore from pullovers and i was training right out of bed. the positive news is that it's a low number that i can easily improve on and show progress from week to week for a while hopefully. the bent over rows were sloppy, but i got them all. i'll go up again next week, and maybe end up spending 2-3 weeks at 255. i'm really happy though, as i'm currently the strongest i've ever been at bent over rows. t bar rows were a new movement for me, and at 3 plates it was almost pulling me forward, but i really felt it working my upper back, so i think it will be a decent replacement for the rack pulls. i love rack pulls, but the gym out here at school just has squat racks, not power racks. third set of curls i only got one rep. i knew i didn't have 8, so i just bagged it and called it a day.

Brian Hopper
01-22-2011, 01:29 PM
Nice work overall, especially the curl for one rep!!! :)

thatNUCKOLSkid
01-23-2011, 12:44 AM
thanks mr. hopper! i find that da kurlz respond da bezt to explosives trainingz. that was a speed repp to aktivate my fast twich fibrz WESTSIDE style!

Brian Hopper
01-23-2011, 05:48 PM
thanks mr. hopper! i find that da kurlz respond da bezt to explosives trainingz. that was a speed repp to aktivate my fast twich fibrz WESTSIDE style!

Did you just go gangsta on me??? LOL

thatNUCKOLSkid
01-23-2011, 11:09 PM
haha nah. i was just parodying the people at the gym that talk like that

Brian Hopper
01-23-2011, 11:31 PM
haha nah. i was just parodying the people at the gym that talk like that

Fo shizzle!!!

thatNUCKOLSkid
01-24-2011, 02:16 PM
i'm now 3 weeks into my training block and have started adapting to the volume of work, so it's time to intensify things a bit.

bench 5x5
incline DB press 3x6
dips 3x5
1 arm DB overhead press 3x10
tris high rep
flies high rep

front squat 5x5
chins 5x5
step ups 3x10
pulldowns ramping sets of 10
hyperextensions 3x8
DB hammer curls 3x8

OHP 5x5
rear delts for a ton of reps
side delts for a ton of reps
wide grip bench 3x6
pullovers ramping sets of 10
JMs 3x6

deadlifts 5x3
bent over rows 5x5
RDLs 3x8
t bar rows ramping sets of 10
shrugs 4x15
barbell curls 3x8


my bench day is going great, so no change there. adding some hypers to my front squat day. my spinal erectors have always been a strength of mine but i noticed they felt weak deadlifting, and noted in my training that other than deadlifts, my low back and hamstrings were largely neglected. overhead day is still going great. my deadlift day needs some minor adjustments, but not a huge overhaul. since i can't do rack pulls in the new gym, i'm just going to pull reps on the deadlift. if five sets are too much, i may drop back to 3x3. i'm adding in RDLs, again to hit my hamstrings and low back some more. the t bar rows were new last workout, and although not a replacement from rack pulls, i really liked the movement.

thatNUCKOLSkid
01-24-2011, 02:32 PM
after another 3-4 weeks, more changes may be coming. i'm splitting this hypertrophy block up into 3-4 week segments. segment 1 is over and was (i think) very successful. segment 2 will basically be more of the same, only now that i've built up to heavier weights and am upping the volume a bit, things will be a little tougher, and i'm pretty sure i'll stick to just training 3 times per week to ensure full recovery. segment 3 will be a bit bigger of a shift. it will include burnout sets after the main lifts (bench 225 for reps, leg press for reps, bw pullups for reps, DB overhead press for reps, and DB rows for reps) to increase overall volume and add some serious size since i should be fully adjusted to this training template by that time. i'm not sure yet if i'll do a 4th segment. if so, it will probably include dropping the burnouts to reduce the chances of overtraining, and resemble phase 1 as a transition to more strength-focused work. this is just a general outline and plan that i may or may not stick to as i evaluate my progress and training needs moving forward.

thatNUCKOLSkid
01-25-2011, 03:56 PM
bench
worked up to 335
265 5x5

DB incline
75s 3x6

dips
85x5, 3, 1 (hit a wall here)

1 arm OHP
50 3x10

high rep cable flies
3 sets

high rep overhead rope extensions
3 sets

good day overall. i was really tired from lack of sleep and a basketball game last night, and i think i went into the workout with a negative mindset, prepared to use that as an excuse. i played it conservative only going to 335 even though i smoked it, and reps 4 and 5 on set 3 with 265 were grinders. i finally just got pissed at myself and decided to suck it up and lift. i killed my 4th and 5th sets. i finally found a heavy weight for dips, but i still got in quality reps. the 1 arm OHPs were sweet. that's a movement i absolutely love that i think people don't do nearly enough.

thatNUCKOLSkid
01-27-2011, 04:41 PM
front squats
245 5x5

chins
63 5x5

EZ curl bar step-ups (bar on shoulders)
35 3x10 per leg

pulldowns
worked up to 120x12

hypers
bw+50 3x8

hammer curls
55s 3x8

single leg curls
30 3x12

neutral grip pulldowns
80x25 (burnout)


WHEW! this was a good workout and rekindled my love/hate relationship with volume. the front squats were good, and felt easier than 225 last week. granted, i had a 5-10 minute break between my second and third sets, trying to explain to someone there is no such thing as "cut muscle" and "bulky muscle," but that muscle is muscle and fat is fat, and your appearance is only based on how much of each you have. oh well. my form felt shaky at first, but once i found my groove i felt really strong. chins were 5 pounds heavier than last time but felt easier. i made it through all three sets of step ups this week where 2 gassed me last week. instead of trying 130 on the pulldowns a just got a couple more reps at 120. i don't think the machine is lubricated very well. 120 feels about like 160 at the gym back home. i had forgotten how much i loved hypers and lower back pumps! definitely going to be pushing the weight on these some. strong, healthy spinal erectors make everything easier. the hammer curls were with crappy form. i think i'm going to cut back on the weight next time and do them with better form. we'll see. the leg curls felt like they were about to rip my hamstring off (in a good way). all i've used them for in the past year or two is hip extension it seems like. i need to bring up my hammies in the knee flexion department to keep making gains with my lower body. i have a basketball game tonight, so that should be interesting, but since i'm not doing this workout again until next saturday and not pulling until tuesday, i'm not too worried about it. another good one in the books, and looking forward to shoulders saturday!

thatNUCKOLSkid
01-28-2011, 10:28 AM
WOW! i'm thrashed today. my hams are tight but not as sore as i feared. the middle of my upper back is finished from the front squats though. i honestly think front squats may be the best lower body movement there is. especially for me, since i have long femurs, i can hit depth without having to lean WAY forward in the hole, while not giving up hamstring/glute activation and actually activating my quads to a significant degree. they don't work my erectors like back squats do, but they more than compensate will upper back and ab work. they're also a lot easier on my elbows and shoulders. if you have a hard time squatting because you can't sit far enough back in the hole, give front squats a shot. i don't think you'll regret it.

no lifting today. just some stretching and whatnot. so for now, i'll leave you with some motivation for the day:

http://www.youtube.com/watch?v=LQ5ukozh2_s

thatNUCKOLSkid
01-28-2011, 10:34 AM
while i'm at it, lets just have a quick tribute to awesome front squats:

http://www.youtube.com/watch?v=hkSN3f-a3Ok

http://www.youtube.com/watch?v=G_1YtwIMg1o

http://www.youtube.com/watch?v=XkK9-mnDAy4

http://www.youtube.com/watch?v=mvVPrpusmrk (couldn't resist)

thatNUCKOLSkid
01-29-2011, 12:16 AM
holy mother of knee flexion batman! my hamstrings felt good this morning but within the last 3 hours they have been raped by DOMS. good stuff'!

thatNUCKOLSkid
01-29-2011, 04:18 PM
shoulder press
165 4x5, 1x3

rear delt raises
35sx60 (partials) --> 15sx30 --> 10sx10

side delt raises
35s 2x30 (partials)
10s 2x30

straight arm cable pulldowns
80x10
90x10
100x10
110x10
120x10

incline press
135 4x5

JMs
95 3x6

energy was low. between killing a front squat session thursday and not sleeping enough, i wasn't suprised. strength felt good all around though. i had to make some tweaks because i had no spotters, but all went well. my shoulders are officially in uncharted waters! score! time to rest, recover, and get ready to deadlift big on tuesday!

thatNUCKOLSkid
01-30-2011, 12:20 AM
http://www.google.com/imgres?imgurl=http://bigmusclegallery.com/wp-content/uploads/2008/01/markus_ruhl.jpg&imgrefurl=http://www.bigmusclegallery.com/2008/01/markus-ruhl/&usg=__0G36oLOt0OOiA6WDZwemRgZMW8E=&h=280&w=280&sz=48&hl=en&start=82&zoom=1&tbnid=98Y7eeaDCiYhGM:&tbnh=151&tbnw=151&ei=EBFFTYP3B43qgQfxzYm2AQ&prev=/images%3Fq%3Dmarkus%2Bruhl%26um%3D1%26hl%3Den%26biw%3D1366%26bih%3D667%26tbs%3Disch:10,2209&um=1&itbs=1&iact=hc&vpx=325&vpy=288&dur=1143&hovh=224&hovw=224&tx=132&ty=133&oei=0hBFTc6YBsOqlAfAuqUB&esq=4&page=5&ndsp=19&ved=1t:429,r:8,s:82&biw=1366&bih=667

markus ruhl is a freak. one day i'm going to have shoulders like him. only not. but they're always good for inspiration!

thatNUCKOLSkid
01-31-2011, 03:59 PM
deadlift
405 5x3

pendlay rows
275 3x5

leg press (assume 45 pounds unloaded)
245 2x10, 1x50

t-bar rows
135 3x10

single leg extensions
30 3x12

hand over hand sled rows
3 plates for 5 sets of about 15 yards

shrugs
135 4x15

curls
95 3x8


great day! i hadn't pulled reps in a while, and they all felt smooth. the leg press and extensions fired my quads. i decided to switch to pendlays since they're a bit more deadlift-specific i think. everything was solid.

Brian Hopper
01-31-2011, 04:06 PM
Ruhl is a beast!!!

thatNUCKOLSkid
02-01-2011, 03:26 PM
today just some abs and such. nothing worth posting. it had been far too long since i'd pulled deadlifts for reps. so sore.

thatNUCKOLSkid
02-03-2011, 04:38 PM
bench
worked up to 345x1
275 5x5
closegrip with feet up
185x13

incline DB
85sx6, 5, 8

dips
83x4
45x8

extended ROM pushups
+50 2x10

one arm OHP
55x10, 8, 10

light tris and flies

thatNUCKOLSkid
02-03-2011, 07:37 PM
benching was solid today. everything felt heavy up to 275. in between sets of bench i did a few plyometric pushups. 315 shot up, and i let 345 get back early, but i muscled it up without any problems. i feel like 365 would be heavy but smooth at the moment, and that i might could grind out 385. all 5 sets of 275 were solid. for some reason i couldn't get my set up right and my butt kept coming off, but the weight was light in my hands and went up without any trouble. the only issue i had today was with dips. i've finally realized that the dip bar at the new gym is just too narrow to add much weight on. i'm considering possible alternatives. really solid day overall. it wasn't long ago that i couldn't get 5x5 with 255, and now 275 was a breeze!

thatNUCKOLSkid
02-04-2011, 11:37 PM
day off today. did some light speed pulls and jerks. the only notable thing worth posting was a new PR 1 arm DB snatch of 120

Brian Hopper
02-05-2011, 12:01 AM
That's a strong DB snatch!!!

thatNUCKOLSkid
02-05-2011, 01:39 PM
thanks Mr. Hopper!

front squat
265 5x5

chins
68 5x5

step ups
45 3x10 per leg
SS
preacher curls
45 3x20 (close, medium, wide)

hypers
bw+60 3x8
SS
pulldowns
2 sets of thib pulldowns
1 set of 120x15

single leg hamstring curls
30 3x12
SS
seated incline hammer curls
30s 3x15


WHEW! my best set of 5 front squats ever is 275, and that was a 5rm. getting 5 sets with 265 is huge for me. the chins were up 5 pounds from last week but still felt good. super setting stuff gave me a huge pump. moved up on weight/reps for everything except obviously the exercises i switched out, and the unilateral hammy curls (which felt WAY better than last time). my weight was even down a little today, and i was training first thing in the morning. time to kill some chinese and get my weight back up a little bit!

thatNUCKOLSkid
02-07-2011, 06:20 PM
OHP
165 5x5
95 3x10

upright rows
95 3x20

rear delt raises
35sx60 (partials) --> 15sx30 --> 10sx30 (one continuous set)

incline press
95 3x8 (10 second negatives)

side delts
5sx10, 10sx10, 15sx10, 20sx10, 25sx10, 15sx10, 5sx20 (one continuous set)

pullovers
worked up to 105x10, 8

thatNUCKOLSkid
02-07-2011, 06:41 PM
this is the best shoulder session i've ever had. i was happy to come back and get all 5 sets with 165 this week! dropping back and doing sets of 10 was rough. i didn't lock them out to keep tension on them. the upright rows were just to my chest so i don't end up with shoulder impingement, but the volume killed me, going into the rear delt raises that always light me up. the incline press with slow negatives was crazy. between 3 sets, i had 4 minutes of time under tension for those. i liked what i did for side delts better than what i've been doing. the pullovers were a PR. i was too gassed for JMs, but my tris still got a lot of work. awesome day!

thatNUCKOLSkid
02-08-2011, 03:04 PM
day off today. stretching, light explosive stuff, and some core work.

thatNUCKOLSkid
02-09-2011, 03:10 PM
deadlift
425 5x3

shrugs/farmers walk combo
40s 15 yards, 3 shrugs, turn around, 3 shrugs, come back = 1 rep
1 set of 5 these were killer

pendlay rows
245 3x5 (not really liking these)

t-bar rows
115 2x10 (underhand and close grip) 1x20 wide grip

leg press
245 3x50 (short reps, just looking for a quad pump)
SS
across body hammer curls
25s 3x15

barbell curls
45 2x20

isometric hold CSR
25 for 60 seconds


i felt a little off this time. maybe overtrained a little. i'll be off til at least saturday, and then from there i'll see if it's deload worthy or not. the deadlifts were strong, but after that i just felt crampy and like i had no energy.

thatNUCKOLSkid
02-11-2011, 03:27 PM
bench
worked up to 345
285 3x5, x4, x8
closegrip with feet up
185x14

incline DB
95s 2x6 (little spot on the 6th rep both sets)
60sx18

1 arm DB OHP
55 3x10

stability bench and incline
2 sets of 5 each

incline hammer curls and incline DB curls
2xmax reps each


345 was easier than last week. after getting only 4 on the 4th set, i knew i had to suck it up and crush the 5th set, because 285 was NOT going to stand in my way after i crushed 275 last time. since i came back and got 8, i'm moving up again next week. on my way to 3 plates again! everything else went pretty smoothly. more reps than last week, and decided to hit bis today also. after everything else, my chest and tris and toast, so no need to work them more. instead, i'm going to focus on my weak point and bring up my swole rating!

Coke
02-11-2011, 07:19 PM
Moving big numbers Greg, doing very well.

thatNUCKOLSkid
02-12-2011, 12:18 AM
thanks CoCoa! this may sound odd, but i'm actually looking forward to when progress stalls on my 5x5's (although i love any kind of gains as long as they'll come to me!) so i can go to 5x3's or 3x3's and get back into heavy (for me) weights again.

thatNUCKOLSkid
02-13-2011, 04:00 PM
these past two days have been pretty special! i finally talked my girlfriend into coming to the gym with me, and she's really been liking it. all we've been doing is some light circuit stuff (which is good because i've been feeling a bit overtrained anyways, and i'm not hitting it hard again til tuesday) to get her used to things. the biggest thing i've been focusing on with her is form and instilling proper motor patterns. she's been an exceptionally quick learner. i think she's going to stick with it. if she does, she's has the ability to be a freaky deadlifter. she has crazy long arms and legs and a naturally strong back. i'm such an excited meathead boyfriend :)

highlight from my training session today was 5 sets of:
deadlift --> hang clean --> push press --> squat --> jerk behind head with 185.

thatNUCKOLSkid
02-14-2011, 07:09 PM
front squats
285 5x5 (PR!)

chins
bw+73 5x5 (PR!)

speed squats
225 paused for 5 singles
SS
wide grip pulldowns
90 4x10
130x10 (PR for this pulldown machine)

step ups
55 2x10
SS
single leg curls
30 2x15

hypers
+70 2x8
SS
DA GUNZ!
light weight 2xa lot


awesome valentines day squat session! my girlfriend has been enjoying lifting with me, so i got her a gym membership for a valentines day gift. my workout was great! PRs all around. due to time constraints i had to cut back on the volume a little because i spent a lot of time coaching her and giving her tips, but she did great too! she has long legs, so sitting back on a squat is a little tough for her, but by the end of the workout her form was really solid and she looked like she's been squatting for years. made me proud :)

thatNUCKOLSkid
02-15-2011, 07:20 PM
just did sets of 5 DB clean and press working up to 60s. nice and easy.
then some grip work

thatNUCKOLSkid
02-17-2011, 06:31 PM
OHP
worked up to 205 strict (20 pound PR)

push press
worked up to 225. not too bad, but ties an old PR
185 5x3

OHP
95 5x10
SS
high pulls
145 5x5

rear delts
35sx60 (partials) --> 15sx30 --> 10sx30

side delts (one continuous set)
5sx10
10sx10
15sx10
20sx10
25sx6
15sx12
5sx20

pullovers
115x8, 10 (PR)

incline press with loooooooooooooonnnnnnnnnng eccentric
95 2x8

overhead tricep extension
a little weight x a lot of reps


great day overall. the 205 strict is a 20 pounds all-time PR for me, and i had a little more in the take on the 225 push press. i decided to switch to push press because the strict presses with heavy (for me) weight was started to wear on my shoulders. the push presses combined with lighter strict overheads should give similar results without quite as much strain on my shoulders. i love high pulls. someone was on the smith machine today so i just did them instead of high rep upright rows. since this was my first time doing them in a while, they were light, but all really explosive. on the pullovers, i wanted a 10 rep PR again, and just wussed on with 8 on my first set, then i got angry at myself and willed 10 good ones on a second set after i thought i was gassed, which was sweet. i was really proud of my girlfriend today. she hit an EASY 45x3 on the OHP and 35x10, which i thought was pretty awesome for the first time she's ever tried the movement. she's picking up the movements really quickly. great day!

Brian Hopper
02-17-2011, 06:56 PM
Nice work lately!!!

thatNUCKOLSkid
02-18-2011, 04:39 PM
thanks mr. hopper!

just a recovery day today

dead stop squat jerk (squat to a box, relax hips, then explode and press in one motion
95x3
135x3
155x3
185x2

i liked these. so much harder than regular squat jerks, but i'm having a hard time lowering the bar back behind my head. on well.

plate pushes. 5 trips

thatNUCKOLSkid
02-19-2011, 05:48 PM
deadlift
500 4x1
405x10

RDL
135 2x10
SS
bent over row
135 2x20

T-bar rows
90 2x20
SS
BB lunges 75x2 trips

hypers
80 2x10
SS
BB curls
barx20
75x15

bicepz pumpz
2 x a bunch
SS
roman chair situps
2x10 (static at bottom)


today was AWESOME! i woke up still bloated from the pizza, so i kept it going with about 1500 calories of reeses protein oatmeal (brown sugar cinnamon instant oatmeal + chocolate protein powder + peanut butter). then i went to the gym, pulled heavy weight with my girlfriend (who enjoyed deadlifting), ate chinese food, and now i'm about to go watch a play. my back was trying to round on the deadlifts today and i had no pop off the floor (which is odd for me). the set of 10 with 405 told me what was wrong though. i've been neglecting my glutes, and pulling reps let me know that. i was gassed for the rows and RDLs, but i still felt like the higher reps accomplished something. moved up 10 more pounds on the hypers and really focused on flexing my glutes. i think my arms are actually growing for the first time in my life. my girlfriend is a week in and still loving it. so excited

Brian Hopper
02-19-2011, 06:20 PM
Nice work!!!! Cool that your gf is getting into weights, is she wanting to do powerlifting?

thatNUCKOLSkid
02-19-2011, 08:03 PM
she's loving powerlifting-style training. at this point she doesn't know if she'd ever want to actually compete, but she likes the basic idea of being strong, healthy, and awesome. :)

Brian Hopper
02-19-2011, 08:31 PM
Heck, that's good enough.

thatNUCKOLSkid
02-20-2011, 03:22 PM
chins
bodyweightx36 (new PR)

plate pushes
115 x 4 trips (just down, not back)
115x1trip down --> 160x1trip back

worked with my girlfriend on bench form. she picked it up REALLY fast, and the bar was a breeze for her. i'm excited about our bench workout tuesday. she's has crazy long arms, so her natural pressing strength is really impressing me in a big way.

dips
bodyweightx40 (PR)

high pulls and presses
95 4x5 each

stretching

thatNUCKOLSkid
02-20-2011, 03:24 PM
i sure am excited about it! more than anything, i'm excited about her spirit and intensity. when i give her the option of taking the easy way out (since i'm trying to ease her into things), she never takes it. to me, that says a lot about her potential, and her as a person

thatNUCKOLSkid
02-22-2011, 07:46 PM
bench
worked up to:
315x7 (PR)
275x15 (had a lame spotter who insisted on having his hands on the bar the whole time. i think i'd have been good for 10-12)

chins
bw+78x4 (pronated)
bw+78x6 (supinated)
bw+53x8 (pronated)

box squats
worked up to:
365x10
405x5

DB overhead press
75sx7
50sx20

1 arm t-bar rows (strip set)
145x6 --> 120x10 --> 95x10


great day today! hit a bench PR, which was swell. the squats felt heavy on my shoulders since it was the first time i've back squatted in a while, but moved well. because of the first squats, i had a lot of drive off the box, and suprised myself with both the 365x10 and 405x5. i had more in the tank both sets, but didn't want to push it. the one arm T-bar rows lit up my whole back and especially my lats a lot more than i expected, which was sweet.

in other news, after working on form with her for our past 3 squat sessions, i finally turned my girlfriend loose on some weight tonight. she smoked 135x3 like it was an empty bar and turned around and squatted over her bodyweight twice with ease. she has really long legs, but her power and ability to pick up the technique quickly really suprised me (in a good way). she is gettin nasty wif stremf.

Brian Hopper
02-23-2011, 07:00 AM
Good job on the bench PR!!! I know what you mean about the spotter. Some people just don't understand.

thatNUCKOLSkid
02-23-2011, 07:40 PM
recovery day today

worked on figuring out a workable band setup on the squat rack at my new gym.

farmers walks
50s
60s
65s
70s
75s
each weight was for a trip around the gym. if i had to take a guess, i'd say maybe 50-60 yards for a lap.

hypers
2 sets of enough reps to get some blood flowing

hanging leg raises
2 sets of enough reps to get some blood flowing

plate pushes
6 trips down and back


ready to lift big again tomorrow!

thatNUCKOLSkid
02-24-2011, 07:43 PM
box squat with bands (light bands ~ 75 pounds of tension at the top)
worked up to 455+bandsx3

close grip floor press
275x5
225x13
SS
smith machine upright row
135 3x15

smith machine front squat lockouts
worked up to 335

neutral grip pulldowns
drop set 200x8 --> 150x10 --> 100x6


today's workout was awesome! the squat was the first time i've felt over 500 on my back in a LONG time, and the first time i've squatted low bar since popping my hammy. i only wanted to hit 425 for a single (500 even at the top) to feel the weight, but 405 was so easy, i had to try 455, and the first rep was so smooth i had to keep going. the bench i'm using is about an inch above parallel, just as a reference point, i'd like one a little lower, but my sticking point has always been just out of the hole anyways. the floor press felt suprisingly good considering i benched 2 days ago. i didn't like the front squat movement i tried. twas awkward. next time i'll probably just stick to just walking the weight out in the normal squat rack.

i was so proud of lyndsey today! she hit 105+bands for an EASY single. she's taller than me, so the bench is right at parallel for her. it's by far the most weight she's felt on her back, and she moved it with authority. then she hit 5 reps on the floor press with 65, when that was the most she tripled 2 days ago. needless to say, she is a beast.

@brianhopper - yea, it was really annoying. i guess i'd rather be overspotted than for someone to let the bar fall on my face, but i still don't like it

lruble
02-24-2011, 11:01 PM
your squats were awesome! i am very excited for you :D

thatNUCKOLSkid
02-26-2011, 07:38 PM
thank ya lyndsey :) yours were pretty beast as well!

push press
185x8
135x12

chest supported rows
70x12, 12, 15 (different grips)

sumo deadlift
365 double overhead without straps!
405x5

incline press
225x5
185x6 (gassed)

snatch grip high pulls
225x5
225x10


today was sweet! sets of 3 with 185 push press were hard last time, but today i crushed 8 solid reps. the CSRs were on a lot longer lever arm than back home, hence the lower weight. the sumo pulls really surprised me. first, i've been deadlifting with straps lately, and my grip for double overhand pulls has improved 50 pounds from all the other stuff i've been doing. secondly, i've never gotten any drive out of the hole pulling sumo. i think the front squats have helped a TON! 405x5 was really solid. if today was primarily a DL day, i know i could have gutted out at least 8-10. the inclines felt bad, but i hate them in the first place. haha. lyndsey was a beast today also! she hit the bar for 8 clean reps on strict shoulder press, which is up 5 reps from the last time we did it! she also pulled 145 conventional a lot smoother and with better form than she got 135 last time. after lifting, we engaged in an epic battle with the chinese buffet. after my miserable defeat last week, i was determined to prevail this time. my first plate was predictable yet formidable. a solid plate of meat stacked 2 inches high, covered in rice. it looked imposing at first, but i made short work of it. second, a huge plate of salmon, crab meat, and lo mein: the seafood pasta of destiny. this plate took a little will-power to take down, but i dutifully consumed it all to prove my mastery of chinese food. just to add insult to injury, i got another big plate of fruit. gotta get that insulin spike to absorb such a copious amount of protein! great success.

thatNUCKOLSkid
02-28-2011, 07:09 PM
REALLY felt the high pulls from last session

today:

front squat
worked up to 315x7 (HUGE PR)

1 arm DB press
worked up to 85x5 with each arm
dropped back to 60x13

chins
bw+78x7 (underhand)
bw+33x15 (overhand)
" "x3 with deep stretch and flex at top (underhand)

deficit pulls (2-3 inches)
worked up to 435x5

DB row
150x25 (left arm), x15 (right arm)


really great day today! my front squats were a massive PR. my previous best was 315x3. my goal was 5, but after 5 i felt way too good to stop. i had 10 if i wanted to push it, but had to leave some in the tank for deficit pulls. my chins were up 5 pounds and a rep from last time (despite my weight being higher), which was sweet. deficit pulls were better than expected. i pulled 405 for triples from the floor a couple weeks ago and it was fairly challenging. today, 435x5 was fairly easy even after front squats! the 1 arm OHP was sweet too. i don't know what my old PR was there, but i pretty sure 85x5 is a new one. on the DB rows, i stopped at 15 with my right arm because my bicep felt a little weird. it's a couple hours post-workout now and it feels fine, but i figured i'd play it safe just in case.

lyndsey was amazing again! she pulled a 185 PR conventional (she feels more comfortable sumo) with room to spare, and pressed 30 pound DBs overhead for a set of 5, which was really awesome as well! she impresses me more every time she hits the gym!

Brian Hopper
02-28-2011, 07:26 PM
Good job on the front squat PR!!!

thatNUCKOLSkid
03-02-2011, 08:15 PM
thanks Mr. Hopper! i was really suprised! i felt a little run down going into the workout, but my groove felt great, and there was no way i was stopping at 5!

bench
worked up to 365 for 2 singles
295x9
225x16

squat (with average bands, no box)
365+bandsx3
315+bandsx8

seated DB clean and press
15s 3x20

pulldowns
130x12 (overhand) -->rest pause--> x10 (underhand) -->rest pause--> x8 (neutral grip)


another good one in the books! i knew i was good for 365 on the bench, but it felt nice to actually hit it. the first rep, someone touched it. i knew they didn't help me at all, but i insisted i hit another rep just to verify it for myself. i was slower off my chest than i'd have liked, but it was smooth to lockout. felt good for about 385, which was good, and i know now that i need to address speed of my chest. 405 should be attainable by the end of the summer. i wanted one more rep at 295, but i think i essentially traded it for my second set with 365. that's a trade i'll take any day. the squats today were the first time i've gone without a box on back squats since early january (i believe. ever since i tweaked my hammy). the last set was somewhere in the neighborhood of 500 at the top, and all 3 reps were really smooth. the dropback set was easier than i'd expected. i just stopped when the reps slowed down a bit. the seated DB clean and press were brutal. my rear delts were talking to me. i felt bad for straining with 15s. haha, but i figure i need to do external rotations from time to time to keep my shoulders happy if nothing else. the rest pause pulldowns had my lats screaming at me. they were already sore form the chins two days ago, so i was pleased i got 24 quality reps in. great day overall!

lyndsey was an absolute beast again! she hit a 20 pound bench PR and a 30 pound squat PR! for a girl who stepped foot in a gym for the first time ever 2 weeks ago, 175-85-185 (445 total) is awesome. her log is at:http://www.wannabebig.com/forums/showthread.php?141977-the-process-of-getting-nasty-with-strength if anyone wants to check it out :)

thatNUCKOLSkid
03-05-2011, 03:30 PM
deadlift
455x8 (PR)

barbell rows
235x10 --> 185x10 --> 135x10

3 second paused bench
worked up to 275x3

box squat
405x6 (PR)

underhand barbell front raises
65x10


whew! the deadlifts just about did me in! that's a huge improvement from 405x10 last time. i think i tweaked my back just a little bit, but not too badly to squat. didn't warm up enough, but it'll be fine by tuesday. the paused bench let me know for sure what my weakness it. definitely need to start working some pauses back into my routine. the squat was a 1 rep PR for that weight, and that's especially big since it was after pulling heavy. good day

Brian Hopper
03-05-2011, 03:39 PM
Good job on the rep PR, I'm sure you were exhausted after that.

thatNUCKOLSkid
03-07-2011, 07:13 PM
205x7 (PR)
drop to 135x8 strict (no leg drive)

chins
bw+83x6
bw+38 2x8 (once overhand, once underhand)
one isometric hold for 25 second at the top of the pullup, overhand

front squat with light bands
135x2 (first rep to a box, second rep w/o box)
185x2
225x2
245x2
275x2 (idk how much this was at the top, but it was HEAVY! fast out of the hole to lockout tho)

paused bench (with doubled light bands)
95x3
135x3
185x3
205x3
135x8 (widegrip)

T bar rows
100 6x10 (varying grips)
SS
plate pushes
6 trips down and back

thatNUCKOLSkid
03-07-2011, 11:31 PM
writeup for today: the push press was sweet! after 185x8 last time, i was shooting for 6 with 205. after 6, i felt like i had 7. when i first tried it, it got out in front of me, so i brought it back to my shoulders without locking it. i regrouped and got a 7th rep easy, but i was burning by that point. the 135x8 strict was fairly easy. if i go to heavy or do too many reps on strict OHP i start having inflammation problems, so i just wanted to do some smooth reps to keep the feel of driving out of the hole without my legs. chins felt good again. i'm hoping going up 5 pounds each time it's the first pull of the day will take me right out to reps with 100 (a long-time goal of mine). the front squats were all fast, but i know the last set is the most weight i've actually moved on a front squat. my problem isn't moving the weight, but just the crushing sensation of heavy weight across the front of my shoulders, so i wanted to overload lockout with bands to address that. the doubled bands for bench added a LOT more than i expected. i'm hoping working in some bands and pausing reps will help my speed off the chest. the rows and plate push combo just ran me into the ground at the end. killer conditioning combo. great workout!

thatNUCKOLSkid
03-09-2011, 08:41 PM
squats
worked up to 405x5 (PR)
dropped to 315x3 (form work, explosive)

snatch grip high pulls
drop set 275x5 --> 225x7 --> 185x10 --> 135x10

seated DB OHP
worked up to 70sx9

static holds
front squat 425x25 seconds
back squat 605x25 seconds

dead stop front squats
worked up to 265x5

wide grip pulldowns
drop set 160x10 (PR) --> 120x8 --> 80x12


today's workout was great. the 405x5 squat set was my best without a box since starting back. all these were about 2-3 inches below parallel. i stopped the set when i could tell i'd start having to get forward and grind reps, but i felt good for 7-8. my all-time PR is 10. just as a note, unless otherwise indicated all my squats are high bar. i find i can build my squat better high bar, then get another 50 pounds for a max attempt by practicing low bar for about a month. the high pulls thrashed my traps again, which is sweet. the 70x9 seated DB OHP surprised me. i wanna say i only got 75x5 standing a couple weeks ago, so i'm happy about that. the dead stop front squats consisted to front squatting down to the bottom of the rack (3 inches below parallel), relaxing my hips, and driving out of the bottom. the last set about killed me. the static holds surprised me. the front squat was freaking heavy, the back squat wasn't bad at all. the PR pulldowns was pretty cool too, especially at the end of the workout. 120x10 was my PR on this particular pulldown machine about 5-6 weeks ago. i only got 5 hours of sleep last night, and still hit some solid lifts. great day!

Brian Hopper
03-10-2011, 09:11 AM
Good job on the squat PR!!!

thatNUCKOLSkid
03-12-2011, 03:26 PM
thanks mr. hopper!

13 hour car ride yesterday. woke up stiff and tired, not really feeling like lifting. the gym i lift at when i'm home is the gym i started my powerlifting journey in. there's a bit of nostalgia, but mostly it's a bit saddening. it used to be a gym in the truest sense of the word. i mean, it had a wall of cardio stuff and a fair number of machines, but most of the people who went were powerlifters, bodybuilders, or athletes who would sweat, bleed, and live for results. travis mash and lavan (a 450 raw bencher) ran the place and it was a beacon of awesome in the mostly lame fitness industry. since then, travis moved and lavan was fired, and it's turned into a "fitness center." sure, most of the equipment is the same, but the general atmosphere and most of the people from the good days are gone. oh well.

bench
worked up to 345x4 (PR)
dropped back to 295 for 3x2 with no leg drive

hammer strength row
1 plate per sidex10
2 plates per sidex10
2.5 plates per sidex10
3 plates per sidex8

sumo pull
worked up to 425x6 (PR)

one arm OHP
100x3 per arm (PR)

shrugs, high pulls, and other such jazz


well, today's workout broke down a lot better than i thought it would. i thought i was hovering around 210. however, i weighed this morning and i was only 203. in light of that, the bench PR was huge. my bench usually goes up and down in direct correlation to my weight. still a little slow off the bottom, but i had a solid drive all the way through, not the dead spot a couple inches off my chest like for the 365 last time. the sumo pulls were awesome. the 425x6 is up from 405x5, with about the same effort. the 1 arm ohp was awesome too. it was smooth with my right arm, but i was suprised at the speed i had with my left. those kill my core. awesome overall movement. after my car ride yesterday, i wasn't expecting this good of a workout. i never felt like i was into it, like i never fell into a groove, but the numbers tell a different tale i guess. awesome day overall

Brian Hopper
03-12-2011, 07:53 PM
Wow, good job on the PR's. Especially after how you were feeling, you can never complain about that.

thatNUCKOLSkid
03-14-2011, 05:09 PM
not at all! it was a good session!


lifted with my dad today. he has a freaky strong grip. if he ever trained consistently, i could see him being a 500 deadlifter at 165

front squat
worked up to 355x1 (10 pound PR)
365x1 (20 pound PR!!!)
dropped back to 335x3

chins
bw+light band
1x9 underhand
1x6 overhand

straight arm pulldowns
80x12 or 15 (can't really remember, and doesn't really matter)

paused bench + doubled average bands
worked up to 225x3 (PR)
dropped back to some reps with 135

deficit pulls
worked up to 475x4

inverted rows
bwx25 overhand, x20 underhand


today was another great day in the gym. weight still down a bit (204), but i managed to hit a 20 pound all-time PR front squat, a 20 pound PR bench with bands (granted, that one could just be my body adapting to the movement again...), and moved my deficit pull up from 435x5 to 475x4 in 2 weeks. honestly i never found my groove front squatting, but i felt powerful enough to just muscle the weight up today. everything else felt smooth and effortless. it's great to have days like this!

thatNUCKOLSkid
03-16-2011, 11:31 PM
push press
worked up to 225x4 (PR)

strict press
145x10

axle clean and press (with fat bar)
worked up to 160 2x3

reverse band box squat
405x5
455x3
500x3
550x3
590x1
610x2
405x8

3 board press
315x3
365x3 (smoked)
405x2

pulldowns (against a light band)
worked up to 100x10
(without the band) - 200x10 (PR)

DB press
122x10


great workout today! i wanted 5 on the push press, but 4 is still an improvement from 205x6 according to a 1rm calculator. the axle clean and press was harder than it looks, but not terrible. too bad i'm going back to school this weekend and won't have a fat bar anymore until summer. the squats were sweet! the band setup i used tonight was taking ~125 off at the bottom of the lift, and the box was right at parallel. my all time PR for this movement had been 585x1 i'm pretty sure. if you've never tried throwing a band around the top of the pulldown machine, give it a try. they smoked my lats. the 3 boards went about like i expected them to tonight. my goal is a 405 bench, so i'm going to work down closer to my chest with the boards and be able to feel the weight in my hands consistently.

thatNUCKOLSkid
03-18-2011, 06:09 PM
squats
worked up to 425x5 (20 pound PR)

paused squats
315x5
365x5

hammer strength rows
2 sets of 10, exploding on the concentric and lowering slowly on the concentric. just trying something different

seated OHP (with the fat bar)
worked up to 160x3. this was 1-2 reps shy of failure.

trap bar DL
worked up to 560x4

trap bar shrugs
265x30ish


another great day! the squats were up 20 pounds from my last heavy set of 5, with a couple left in the tank. i think i may be good for 500 high bar. the paused squats were fairly easy. i used a lower bar placement for them so i'll be able to transfer to low bar squatting easier when i find a competition to train for. the rows weren't bad, just wanted to do something different. the seated OHP worked my stabilizers more than anything else. since i usually do them standing, i think my core stabilizes the weight a lot instead of my shoulders, so i think these were productive. i was supposed to do a front squat variation, but since i have access to a trap bar this week i figured i'd use it to just try something different. the weight felt like a ton in my hands, but actually moved fairly well, which is encouraging. just need to move up slowly but surely on my straight bar pulls to let me CNS acclimate, but the power feels like it's there for a 600+ pull in the not-too-distant future. the shrugs felt WAY too heavy. i need to start doing them again.

Brian Hopper
03-19-2011, 07:40 AM
More PR's, Nice work!!!!

thatNUCKOLSkid
03-20-2011, 02:29 PM
thanks Mr. Hopper! just trying to put together some good sessions and make progress

bench
worked up to 325x8 (PR)

pin press (starting 2 inches from my chest)
worked up to 315x3 (found a weakness!)

chins
bx+108x2, x3 (PR)
a burnout set with an average band assisting me

sumo pull
worked up to 545x1 (20 pound all time PR)

seated OHP
135x10
155x6

reverse grip rows (smith machine)
135x10
225x8, x12


great day today! the plan was to try to hit 325x7 on the bench, since i PRed 315x7 a few weeks ago. after 6, i knew i had 2 more. number 8 was a bit more of a grinder than i'd have liked, but it was a good set. the 315 on the pin presses just about killed me. that's definitely a weakness i need to address. my leg drive and lats lift the weight the first 6 inches for me. if i could develop more drive in my chest and shoulders, i would be able to power a lot heavier weights through my sticking point. chinning some reps with a 100 pound plate strapped to me (108 because the chain is 8 pounds and i'm a little OCD) has been a long-time goal of mine. i have a little tendonitis flaring in my left elbow, so i'm going to cut the weights back on my chins a little bit now that i've hit this milestone. the sumo pulls were sweet too! 405 felt so easy, i knew i had to err from my plan a little. i was thinking about hitting some reps in the 455-475 range, but my all-time PR 525 was tempting me today and i had to rise to the challenge. the first time i gave 545 a jerk i didn't commit to it. the second time i stopped overthinking it and it moved nice and smooth all the way to lockout. not much to say about the seated OHP and reverse grip rows. they were a little challenging but nothing too special.

thatNUCKOLSkid
03-21-2011, 05:20 PM
front squat
worked up to 335x5 (PR)

high pulls
185 5x3

bench (with doubled mini bands)
worked up to 275x3

2-3 inch deficit pull
worked up to 500x4 (PR)

neutral grip pulldowns
200x10 --> 150x8 --> 100x12


another good one in the books! i dumped my first set of front squats with 335 after the second rep. just got forward in the hole. i tried the same weight again and muscled up all 5 without too much difficulty. i had some issues with the bench though. all the weights felt light, but moved slower than they should have out of the hole. my shoulders were a little more tired from yesterday than i thought, and after my set with 275, i shut it down because my right front delt really tightened up on me. i don't think it's hurt, but i'm going to be careful with it. the deadlifts were a huge PR, and my third big set of pulls in 4 days. can't complain about that! i think i'm going to give things a little deload until saturday, and then decide from there whether to keep forging ahead or to step back and give my body a short break based on how i feel.

Brian Hopper
03-21-2011, 05:39 PM
Everytime I come in here all I see is PR's, keep it up bro!!!!

thatNUCKOLSkid
03-21-2011, 07:16 PM
thanks Mr. Hopper!

thatNUCKOLSkid
03-23-2011, 08:05 PM
push press
worked up to 185x11 (PR)

seated OHP
145x10

bent over row (pause bar for 2 seconds at the top)
worked up to 115x10

bench
worked up to 365 for a triple off 4 boards
315 for a triple off 2 boards

box squat (above parallel)
405x7 (PR)

DB shrugs
65 3x20

situps (plate behind head)
25x8
35x5


good day today overall. decided not to deload i felt alright today, and i figured getting a session in without hitting anything too heavy or taxing would be more beneficial than resting. the push press PR was sweet (a 3 rep PR with this weight). the rows were way harder than i expected. i've been really using crappy form and it showed. this blew up my lats. the board presses were easy (like they should be). i just wanted to feel some weight in my hands without taxing my shoulders much. box squat was tougher than it typically would have been, but my low back just did not want to stay tight out of the hole and my abs are still thrashed from the front squat. i just got enough reps in for a 1 rep PR. the DB shrugs were more to stretch my traps out than anything. i'm glad i lifted today instead of taking a day off!

thatNUCKOLSkid
03-26-2011, 07:44 PM
sumo deadlift
worked up to 455x8 (PR)

a pretty good amount of one arm pullup training

1 arm OHP
worked up to 90x5 (PR)

low bar squat with light bands
worked up to 405x5

1 arm inverted rows
5 with each arm. first time i've been able to do any!

surprising workout today. i played basketball for a pretty good while yesterday which always leave my hip flexors and back tight when i've been off the court for a while. yesterday was not an exception. the sumo pulls were WAY easier than i expected. i had quite a few more in me if i wanted to keep going. a month ago i sumo pulled 405x5. i'm training for a 1 arm pullup at the moment. after hitting my old goal of chinning with 100+ pounds, i had to find a new direction to go because i honestly don't enjoy chinning or rowing too terribly much, but with a goal i stay motivated. the 1 arm OHP was easy. i thought about going up more, but my abs were tired from the chinning work (anti-rotation) so i stuck with the modest PR and moved on. with the squats, i wanted to practice getting under some weight low bar without a box to gauge where my competition squat is at the moment. this was about 475 at the top, and roughly 435 at my sticking point. after pulling, with a tight back, low bar squatting without a box for a while, i smoked 5 and had at least 2-3 more reps left in the tank. i feel really good for 500+ now, and if all goes well i hope it'll be in the 550 range come meet time

Brian Hopper
03-26-2011, 07:56 PM
Looking good with the PR's!!!!

thatNUCKOLSkid
03-27-2011, 09:11 PM
thanks Mr. Hopper! i'm really pleased with how things are going at the moment. if everything stays on track training-wise, i should be able to hit my first ever elite total this summer (maybe 1500ish at 198 if i can keep my weight down, or 1575ish at 220 if i can't).

thatNUCKOLSkid
03-28-2011, 06:53 PM
bench
up to 365x2 paused (PR)

high pulls
185 5x4

deadlift
up to 565x1 (PR)


well, today went great! my left elbow is getting some really nasty tendonitis, but i still managed a solid bench PR. high pulls mutilate my traps. that's all i have to say about them. my deadlift was a PR since being back training consistently, which i'm happy about seeing as i squatted heavy yesterday and pulled heavy 2 days ago.

thatNUCKOLSkid
03-29-2011, 03:36 PM
BUILDING BACK UP THE FOUNDATION

i think i've just about reached the highest strength level i can hope for with the base i have at the moment. my weakesses are beginning to show through, and little aches and pains are setting in. instead of being stupid and hurting myself like normal, it's time to take a step back so i can take another two forward. however, i'm not totally ditching my training template. i'm loving it and it's working for me. it's just time to make some changes to build some muscles and address some issues i've noticed.

seated DB OHP
worked up to 50sx20

DB side delt raise (immediately after my last set of DB OHP)
20sx20, 10sx20

RDLs
worked up to 185x20

lying leg curls (immediately after RDLs)
100x15, 60x15

1 arm DB rows (with a short pause when the DB was at my chest)
40 3x15

shrugs
185 10x10 throughout the workout


this may not look like much volume, but it's way more than i've been doing (see my last workout; 23 total reps in my working sets). on the DB OHP i really focused on lowering the weight under control (i usually use really fast eccentrics) and exploding it up. the RDL/leg curl combo mutilated my hamstrings for both hip extension and knee flexion. the shrugs were easy today, but i'm adding them in, all double overhand to improve my awful grip (this was probably about 3 minutes of time under tension for my hands) and improve my ever-poor deadlift lockout.

thatNUCKOLSkid
03-30-2011, 07:39 PM
dead stop bench (pins at chest height)
225x15

paused squats
315x15

pulldowns (with pause at chest)
80 3x15

chins 10x5


keeping my rep speed under control is REALLY tough for me. i've always been a really explosive lifter, so i think this kind of training is good for serving the dual purpose of deloading for heavy weight and building some brute strength to compliment my explosiveness. bench was difficult, but i still left a couple in the tank. no elbow pain whatsoever, and with being able to rest the bar on the pins, i didn't get as much of the shoulder inflammation i usually do with higher reps. the squats were brutal. 315x20 is my best 20 rep set without pauses (and just to parallel) so 315x15 buried with a second to two pause at the bottom was great for me. i could have dug deep and gotten 20, but that's not what i'm going for at this time. the pulldowns were also really hard pausing the weight at my chest.

i learned a new grip tip today. i was reading about hermann goerner, the german strongman from the early 1900s who was renowned for his grip strength. he deadlifted 727 with one hand! he said the way he trained his grip was by doing his warmup sets with different combinations of fingers so that every set was challenging to the grip. like a set of deadlifts with the bar may just be with his pinkies, put a plate on and use just his pinkies and ring fingers, etc. until he had to grip the bar with both hands to hold onto it. i tried it out with my pulldowns today. until i tried it, i didn't realize how much i gripped the bar with just my pointer and middle finger! my pinky and ring finger were incredibly weak! i'm going to start implementing these in my training.

thatNUCKOLSkid
03-31-2011, 07:45 PM
shrugs 185 10x10

situps (plate behind head)
35 3x5

goerner pulldowns (that's what i'm calling them. refer to last post)
as high as i could go doing sets of 15 with:
just pinkies
pinkies and rings
rings and middles
pinkies rings and middles
pointers and middles
pointers middles and rings
all fingers

it made a HUGE difference adding in my middle finger, and an even bigger difference adding in my pointer finger. it's only my second day doing this, but i definitely see the potential for it helping a lot

thatNUCKOLSkid
04-03-2011, 01:08 AM
my meet cycle (more as a mental note to me than anything)

Week 1 70% 365/270/410
Week 2 75% 395/290/440
Week 3 80% 420/310/470
Week 4 72.5% 380/280/425
Week 5 77.5% 405/300/455
Week 6 82.5% 435/320/485
Week 7 75% 395/290/440
Week 8 80% 420/310/470
Week 9 85% 445/325/495
Week 10 77.5% 405/300/455
Week 11 82.5% 435/320/485
Week 12 87.5% 460/335/510
Week 13 80% 420/310/470
Week 14 85% 445/325/495
Week 15 90% 475/345/525
MEET WEEK


weeks 1-6: building the base.
weeks 7-12: bringing up the intensity
weeks 13-15: lowering the volume and peaking
Meet: 525-385-600 (1510) at 198

thatNUCKOLSkid
04-04-2011, 07:16 PM
I'm finally taking the dive and training for another meet. The target meet is the APF South Carolina state meet on July 23rd. I decided to start a new log to chronicle this specific meet cycle in case i need to refer back to it. As always, comments, questions, and especially advice are always welcome and encouraged! My goals are 525+/385+/585+ at 198

session 1, week 1

squats (70% of 525)
365 8x3

RDLs
135 3x15
SS
leg curls
60 3x20

hypers
70 3x8
SS
roman chair sit ups (weight behind head)
25 3x8

pullups
10x5 done throughout the session


WHEW! this session did exactly what it was supposed to: work towards getting me used to volume again. these first 6 weeks are primarily about regaining my recovery abilities and building a good base with lighter weights (the heaviest weights i'll be moving in these first six weeks will be 435/320/485). none of the sets were especially difficult, and i felt good enough to pause several reps, despite being sore from playing some soccer yesterday.

thatNUCKOLSkid
04-06-2011, 08:04 PM
session 2, week 1

bench (70% of 385)
270 8x3 (most paused)
SS
mini band pull apart between every set

incline
115x15
135x15
115x10 (gassed!)
SS
barbell elbow flexion (sounds less lame than curlz)
45 3x15

barbell rows (with pause at full contraction)
115 3x15
SS
pullover/triceps extension
75 3x15

shrugs 205 10x10 throughout the workout


everything felt good! all reps on the bench felt great! i could tell i fatigued a little bit, but i still had plenty of pop on the last sets and bar speed did not decrease significantly. i faded HARD on the inclines, but that's what i'm going for: finding out how much work i can do and increasing the amount of work i can recovery from. i felt them in my front/medial delt area which seems to be my weak link on the bench. everything else was exhausting, but doable. exactly what i wanted to accomplish

thatNUCKOLSkid
04-08-2011, 04:37 PM
session 3, week 1

deadlift (70% of 585) (alternating sets of conventional and sumo)
410 for 16 singles

leg press
345 3x15
SS
leg extensions
70 3x20

incline leg raises
+10 pounds 3x10


the deadlifts were awesome. they got faster ever set until about set 12, and speed remained great until the end. i could feel the volume on my hands and in my body as a whole, but stopped well before fatigue inhibited my performance. leg press was easy (as it should have been), but supersetting them with the leg extensions destroyed my quads. i used to have pretty bad knee problems (basketball related), so i learned to squat and pull essentially all with my hamstrings. i haven't had significant issues with my knees for a year or two now, so it's time to bring my quads up to par to help drive out of the hole on my squats and pulls.

borracho
04-14-2011, 10:51 AM
Seems like you've done quite well in the last few months dude...one question though. Are you currently training for strength or going for hypertrophy? I saw you mentioned the hypertrophy training twice (once recently) but then decided to go all out and train for this meet...whats the scoop?

thatNUCKOLSkid
04-15-2011, 07:34 AM
oh man, i haven't updated in a while!

i'm always training for strength, with either hypertrophy or fat loss as a secondary goal. i needed to put back on some muscle because i'd been out of the gym for about six months and was sitting at about 190 (my comfortable bodyweight is 210-220). the meet's probably not going to happen though. i got a summer job and i doubt i'll be able to make it to any meets (because i will have neither time or money).