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Drew92
01-09-2011, 11:42 AM
December 24th

Cycle 1 Chest

Body Weight 165 lbs

Bench Press
45x10
135x5
175x3
205x8

Dips
bw x3
35x3
70x3
80x3

Incline Bench Press
135x3
155x2
185x1
205x2

Close Grip Bench: 16"
135x3
165x3
185x4

Skull Crushers
90x12
90x12

Drew92
01-09-2011, 11:45 AM
December 25th

Cycle 1 Back

Deadlift
225x2
265x2
285x2
225x20 Straps

Pull Ups
bw x3
25x3
50x1

DBOR
50x15
50x15
50x15

Ez Curls
80x15
80x15
80x15

Drew92
01-09-2011, 11:49 AM
December 26th

Cycle 1 Shoulders

Seated Press
45x8
95x6
135x8
115x8

SDBP
50x5 Belt
25x12
15x12

Shrugs: Overhand
135x30
135x30

DB Snatch
50x5
65x3
75x1

First time.

Lateral Raises
10x25
10x20
10x20

Drew92
01-09-2011, 11:52 AM
December 28th

Cycle 1 Legs

Front Squat
95x3
135x2
165x2
185x1
205x1 Belt
215x0

Low Bar Squat: 12" Box
135x3
185x3
225x3 Belt
245x4

Calves
135x15
155x15

OLC
bw x15
bw x15

Drew92
01-09-2011, 12:59 PM
December 30th

Cycle 2 Chest

Body Weight 167.8 lbs

Bench Press
135x5
185x3
205x1
225x4
235x1

Dips
bw x3
35x3
60x2
85x3

Incline Bench Press
135x3
165x3
195x1
210x2

Close Grip Bench: 16"
135x3
185x6

DB Bench
50x20
50x20

Drew92
01-09-2011, 01:02 PM
December 31th

Cycle 2 Back

Deadlift
265x2 Straps
295x2
305x2
315x2

Pull Ups
bw x3
25x5
25x5
25x5

DBOR
75x12
75x12
75x12

Ez Curls
85x15
85x13
85x10

Kiff
01-09-2011, 01:04 PM
Are your weights in LBS or are they in KG mate?

What program are you following?

How long have you been lifting.

Nice bench and deadlift work mate..... How come you go for straps instead of Chalk, sorry about all the questions just trying to learn :)

Drew92
01-09-2011, 01:06 PM
January 1st

Cycle 2 Shoulders

Seated Press
95x5
135x2
145x2
155x3

SDBP
50x10
50x10
50x12

Shrugs
155x30

DB Snatch
50x3
65x1
75x1
85x1

Lateral Raise
15x20
15x20
15x20

Drew92
01-09-2011, 01:10 PM
January 2nd

Cycle 2 Legs

Box Jumps: 36"
bw x3
bw x3
bw x3

Low Bar Squat: 12"
45x3
135x3
205x2
235x1 Belt
255x5

High Bar Paused Box Squat: 12"
135x3
175x3 Belt
195x3

DBSC
50x30
50x30

Drew92
01-09-2011, 01:24 PM
Are your weights in LBS or are they in KG mate?

What program are you following?

How long have you been lifting.

Nice bench and deadlift work mate..... How come you go for straps instead of Chalk, sorry about all the questions just trying to learn :)

LBS, lol I wish they where in KG

As of right know I'm doing my own split. With rest days only as needed. I'm beginning to draw my own conclusion on the style of training I find effective for me.

Chest
Back
Shoulders
Legs

I have been lifting for a few years, I'm 18 right now. However I have never gone a full 6 months with out a huge set back or injury. In my first cycle all the weights for the big three were my new maxes.

I have been using straps only because I felt my right pec straining when pulling and I don't want to get injured over something that can be avoid. I suspect it has something to do with pulling a day after chest. However when I warm up I use a double overhand grip with plenty of chalk. I would rather not use them but for now its better than nothing.

Kiff
01-09-2011, 01:30 PM
LBS, lol I wish they where in KG

As of right know I'm doing my own split. With rest days only as needed. I'm beginning to draw my own conclusion on the style of training I find effective for me.

Chest
Back
Shoulders
Legs

I have been lifting for a few years, I'm 18 right now. However I have never gone a full 6 months with out a huge set back or injury. In my first cycle all the weights for the big three were my new maxes.

I have been using straps only because I felt my right pec straining when pulling and I don't want to get injured over something that can be avoid. I suspect it has something to do with pulling a day after chest. However when I warm up I use a double overhand grip with plenty of chalk. I would rather not use them but for now its better than nothing.


Ever thought of using a hook grip?

How have your injuries come about is it in the gym or out of it in a sport? One key injury factor can be overtraining, i know there is a lot of debate on weither or not people overtrain but if your experiencing discomfort beyond DOMS then i would say you might need to cut back a bit?

With that split i am sure doing each one once a week should be enough? would you do more if you felt up to it?

Just interested mate not trying to criticise.

Drew92
01-09-2011, 01:43 PM
Ever thought of using a hook grip?

How have your injuries come about is it in the gym or out of it in a sport? One key injury factor can be overtraining, i know there is a lot of debate on weither or not people overtrain but if your experiencing discomfort beyond DOMS then i would say you might need to cut back a bit?

With that split i am sure doing each one once a week should be enough? would you do more if you felt up to it?

Just interested mate not trying to criticise.

Yes I have tried a hook grip. The only problem I have with gripping the bar are my small hands lol :hello:

Well I've injured my lower back twice, to the point where I had to take a few months off both times. This is over the course of about 2 years. The first time I was just messing around in my basement gym and decided I should deadlift using the Ez curl bar without any warm up. Needless to say I should have stopped on the 3rd but continued onto a 5th rep. Then the other time was poor form on the seated press as well as rounding my lower back on box squats.

As it stands right now its working out to be once every six days. I am starting to not be a fan of a weekly routines with scheduled days. Why rest when you don't have to, why train when you don't want to.

Kiff
01-09-2011, 01:48 PM
Y
As it stands right now its working out to be once every six days. I am starting to not be a fan of a weekly routines with scheduled days. Why rest when you don't have to, why train when you don't want to.

Well you have to do whatever works for you of course but sometimes you will be better in the gym after a day or so off no matter what you feel like.

It is your call mate you got to do whatever feel right for you, if it works then great :) but if your getting regular injuries at such a young age then that would worry me.

Drew92
01-09-2011, 01:53 PM
January 3rd

Cycle 3 Chest

Body Weight 170 lbs

Bench Press
45x10
135x3
185x3
210x8

Dips
bw x3
bw+45x3
bw+90x3

Incline Bench Press
135x3
185x3
215x1

Close Grip Bench: 16"
135x3
175x2
205x1

Drew92
01-09-2011, 01:56 PM
January 5th

Cycle 3 Back

Box Jumps: 36"
bw x3
bw x3
bw x3

Deadlifts
275x2 Straps
305x2
325x2
335x2

Pull Ups
bw x3
35x5
35x5
35x5

DBOR
75x12
75x12

Ez Curls
70x20
70x20

chevelle2291
01-09-2011, 02:02 PM
FInally some younger guys are around here haha.

Strong deadlift and bench pressing Drew. Is that seated press barbell? Because it's fuking crazy strong.

Drew92
01-09-2011, 02:29 PM
FInally some younger guys are around here haha.

Strong deadlift and bench pressing Drew. Is that seated press barbell? Because it's fuking crazy strong.

Yeah its a barbell, I've got to be honest though. Its not completely vertical. I was planning on taking some pictures anyway I'll try and get one up of my seated press position.

Yeah on my first cycle I deadlifted 285x2 and failed to get 305 of the ground after words. So in 11 days I put 50lbs on it. lol :drooling:

chevelle2291
01-09-2011, 02:35 PM
Yeah its a barbell, I've got to be honest though. Its not completely vertical. I was planning on taking some pictures anyway I'll try and get one up of my seated press position.

Yeah on my first cycle I deadlifted 285x2 and failed to get 305 of the ground after words. So in 11 days I put 50lbs on it. lol :drooling:

Still strong pressing though. I can understand why you don't have it completely vertical. I've debated moving it to a very high incline before simply because I find the straight back position very uncomfortable.

Fuk pictures. Vids are where it's at man. :)

Drew92
01-09-2011, 02:52 PM
January 6th

Cycle 3 Shoulders

Military Press
45x5
95x3
115x3 Belt
135x4

Incline Bench Press
135x3
175x3
185x8
205x4

Shrugs
135x15
185x15 Overhand
185x15 Straps

Lateral Raise
10x25
10x25
10x25

Drew92
01-09-2011, 02:56 PM
January 8th

Cycle 3 Legs

Box Jumps: 36"
bw x3
bw x3
bw x3

Low Bar Squat: 12"
135x3
205x2
245x1 Belt
275x3

High Bar Paused Squat: 12"
135x2
185x2 Belt
205x2
215x2
225x2

OLC
bw x30
bw x30
bw x30

Drew92
01-09-2011, 03:00 PM
Still strong pressing though. I can understand why you don't have it completely vertical. I've debated moving it to a very high incline before simply because I find the straight back position very uncomfortable.

Fuk pictures. Vids are where it's at man. :)

Its actually at the highest setting on my bench. Any higher I wouldn't be able to get it out of the rack. Anyway IMO I don't think I would ever do any 90 degree pressing any way. If you think about when you Military Press your back is at angle closer to that of a super high incline anyway.

chevelle2291
01-09-2011, 03:03 PM
Its actually at the highest setting on my bench. Any higher I wouldn't be able to get it out of the rack. Anyway IMO I don't think I would ever do any 90 degree pressing any way. If you think about when you Military Press your back is at angle closer to that of a super high incline anyway.

Yes, but when you decrease the angle of the bench you then get MORE of an angle in your back, which allows at least some chest involvement. You work with what you have, though. Ever thought of just doing standing BB military?

Drew92
01-09-2011, 03:06 PM
Yes, but when you decrease the angle of the bench you then get MORE of an angle in your back, which allows at least some chest involvement. You work with what you have, though. Ever thought of just doing standing BB military?

Yep, do them all the time. :)

chevelle2291
01-09-2011, 03:11 PM
Your back still bothering you at all? Ever thought about doing some foam rolling for it? I injured my back last march and foam rolling damn near cured it.

Why the box jumps before squatting? I bet you'd be good for a 290-300 low bar squat without the box jumps.

Drew92
01-09-2011, 03:33 PM
Your back still bothering you at all? Ever thought about doing some foam rolling for it? I injured my back last march and foam rolling damn near cured it.

Why the box jumps before squatting? I bet you'd be good for a 290-300 low bar squat without the box jumps.

Nope. I attribute those injuries to lack of knowledge and tight hamstrings. Since then I have begun to current those issues. I'll have to look into them.

I have never been a fan of warm ups in the cardio form, so I tried them out one day and was shocked at the results in had on my squatting. You might try it sometime. However I want to add that the 36" box is rather easy for me and is more of a warm up. Not saying I'm a beast jumper or anything but my whole idea behind doing them first is generate explosive power that I could carry into the squat and deadlift session following,

Coke
01-09-2011, 10:48 PM
Glad to see you back posting, didn't know who you were until I took a closer look, lol.

chevelle2291
01-09-2011, 11:50 PM
Nope. I attribute those injuries to lack of knowledge and tight hamstrings. Since then I have begun to current those issues. I'll have to look into them.

I have never been a fan of warm ups in the cardio form, so I tried them out one day and was shocked at the results in had on my squatting. You might try it sometime. However I want to add that the 36" box is rather easy for me and is more of a warm up. Not saying I'm a beast jumper or anything but my whole idea behind doing them first is generate explosive power that I could carry into the squat and deadlift session following,

Tight hammys'll get ya.

Cardio warm-ups are pretty worthless in my opinion. Dynamic stretching and foam rolling are where it's at.

I guess I could see where some low box jumps would help loosen ya up a bit. Same idea behind plyo pushups for bench press I'd imagine.

Drew92
01-10-2011, 04:16 AM
January 9th

Cycle 4 Chest

Body Weight 170.4 lbs

Speed Bench
95x3
95x3
95x3

Bench Press
135x3
185x3
215x7
235x1
245x1

I wasn't planning on repping out 215, I was kind of hoping to hit a good double or triple.

Close Grip Bench: 16"
135x3
185x3
205x5
215x2

Incline Bench
135x3
185x2
205x4

Skull Crushers
90x15
90x15

Drew92
01-10-2011, 04:22 AM
Glad to see you back posting, didn't know who you were until I took a closer look, lol.

Yeah sneaky name change. lol


Tight hammys'll get ya.

Cardio warm-ups are pretty worthless in my opinion. Dynamic stretching and foam rolling are where it's at.

I guess I could see where some low box jumps would help loosen ya up a bit. Same idea behind plyo pushups for bench press I'd imagine.

Its weird you mentioned that. I was looking for a equivalent movement for the bench press. On my third cycle I tried some push ups and yesterday I tried some speed benching before hand. Needless to say the push ups felt a lot better.

chevelle2291
01-10-2011, 10:50 AM
January 9th

Cycle 4 Chest

Body Weight 170.4 lbs

Speed Bench
95x3
95x3
95x3

Bench Press
135x3
185x3
217x7
235x1
245x1

I wasn't planning on repping out 215, I was kind of hoping to hit a good double or triple.

Close Grip Bench: 16"
135x3
185x3
205x5
215x2

Incline Bench
135x3
185x2
205x4

Skull Crushers
90x15
90x15

Good stuff. Strong pressing again.


What are your current goals? Seems like your split/rep scheme is geared towards strength gains primarily?

Any reason you don't do bent-over rows or Pendlay rows on back day?

Drew92
01-11-2011, 01:33 PM
Good stuff. Strong pressing again.


What are your current goals? Seems like your split/rep scheme is geared towards strength gains primarily?

Any reason you don't do bent-over rows or Pendlay rows on back day?

I would say to have a solid total, as well as beastly secondary compound lifts. (dips, incline bench, pull ups etc.)

For me as the weight gets heavier on BB rows I tend to stand more up right and cheat. When I do DB rows on the bench I can insure better form.

chevelle2291
01-11-2011, 02:56 PM
I would say to have a solid total, as well as beastly secondary compound lifts. (dips, incline bench, pull ups etc.)

Good stuff good stuff. Thinking about PLing at all?

For me as the weight gets heavier on BB rows I tend to stand more up right and cheat. When I do DB rows on the bench I can insure better form.

Understandable. I never really got the hang of DB rowing. Always felt kinda weird to me haha. :shrug:

How is your split going? I too am a fan of the rotating split when I have a flexible schedule. Any reason you decided not to go with a more established program?

Edit: How tall are you?

Drew92
01-11-2011, 03:21 PM
Understandable. I never really got the hang of DB rowing. Always felt kinda weird to me haha. :shrug:

How is your split going? I too am a fan of the rotating split when I have a flexible schedule. Any reason you decided not to go with a more established program?

Edit: How tall are you?

Have you tried it with your knee bent on a bench?

I gotta say this is by far my favorite way to train. I do what I want when I want. I work midnight-7 am Tuesday-Friday so my sleep schedule is ****. I sleep for about four hours in the morning around 10-2 then try to get a 1-2 nap in at 9 before work. It sucks. However I make about twice as much as my friends so its sorta worth it.
I have been on and off of programs for a while now. I've drawn my own conclusions about a lot of stuff over the years threw this forum and go against a lot of it. I would share but I'd probably get flamed on. lol

5'10.5"

chevelle2291
01-11-2011, 03:24 PM
Have you tried it with your knee bent on a bench?

I gotta say this is by far my favorite way to train. I do what I want when I want. I work midnight-7 am Tuesday-Friday so my sleep schedule is ****. I sleep for about four hours in the morning around 10-2 then try to get a 1-2 nap in at 9 before work. It sucks. However I make about twice as much as my friends so its sorta worth it.
I have been on and off of programs for a while now. I've drawn my own conclusions about a lot of stuff over the years threw this forum and go against a lot of it. I would share but I'd probably get flamed on. lol

5'10.5"

I've done different variations of db rowing but none of it seemed to do a whole lot for me. I also find that it's not the best exercise for long-term progression because the heaviest dumbbells any of my gyms have are in the 120-130 range I think. I'd much rather stick with barbell movements for the most part. :)

Haha, I know what you mean about going against the grain here. PM me if ya wanna discuss sometime. I'd be interested.

You going to school?

Drew92
01-11-2011, 04:07 PM
I've done different variations of db rowing but none of it seemed to do a whole lot for me. I also find that it's not the best exercise for long-term progression because the heaviest dumbbells any of my gyms have are in the 120-130 range I think. I'd much rather stick with barbell movements for the most part. :)

Haha, I know what you mean about going against the grain here. PM me if ya wanna discuss sometime. I'd be interested.

You going to school?

Yep its all about finding what works for YOU:eek: who would of thought!

For sure I'll PM you sometime in the near future.

I was going to community college. That was hard as hell working the hours I have. I was going to major in Fire Science but I don't think thats something I want to do any more. Currently I don't have any classes for this up coming semester.

Drew92
01-11-2011, 04:15 PM
January 11th

Cycle 4 Back

Box Jumps: 36"
bw x3
bw x3
bw x3

Deadlift
285x2 Straps
315x2
345x2
355x2

Pull Ups
bw x3
35x5
35x5
35x5

Weight gain sucks as far as pull ups are concerned. I did 50x6 a while ago,

DBOR
75x12
75x15
75x12

Barbell Curl
45x6
75x6
95x6
105x6+2+2+2+4

BCzFYU17Soo&feature=channel

Drew92
01-12-2011, 04:07 PM
January 12th

Cycle 4 Shoulders

Incline Bench
45x10
135x3
185x3
205x5

Seated Press
135x2
145x7

Shrugs
145x12
185x10 Overhand
225x12 Straps
245x12

DB Snatch
50x10

I've got a sore left shoulder. I was laying on the couch got up and it hurt. idk

chevelle2291
01-12-2011, 04:34 PM
January 11th

Cycle 4 Back

Box Jumps: 36"
bw x3
bw x3
bw x3

Deadlift
285x2 Straps
315x2
345x2
355x2

Pull Ups
bw x3
35x5
35x5
35x5

Weight gain sucks as far as pull ups are concerned. I did 50x6 a while ago,

DBOR
75x12
75x15
75x12

Barbell Curl
45x6
75x6
95x6
105x6+2+2+2+4

BCzFYU17Soo&feature=channel


January 12th

Cycle 4 Shoulders

Incline Bench
45x10
135x3
185x3
205x5

Seated Press
135x2
145x7

Shrugs
145x12
185x10 Overhand
225x12 Straps
245x12

DB Snatch
50x10

I've got a sore left shoulder. I was laying on the couch got up and it hurt. idk

Strong pulling and pressing Drew. What is your all-time PR for deadlifts? 400?

Drew92
01-12-2011, 05:03 PM
Strong pulling and pressing Drew. What is your all-time PR for deadlifts? 400?

Thanks man. The most I have ever pulled is 350x1.

chevelle2291
01-12-2011, 05:08 PM
Thanks man. The most I have ever pulled is 350x1.

:confused: You just pulled 355x2 dude lol.

Drew92
01-12-2011, 05:34 PM
:confused: You just pulled 355x2 dude lol.

Yeah read my sig. lol I'm such a BA haha

Coke
01-12-2011, 06:41 PM
Nice job with the fine efforts man.

Drew92
01-14-2011, 04:50 PM
January 14th

Cycle 4 Legs

Box Jumps: 36"
bw x3
bw x3
bw x3

Low Bar Squat: 12"
205x2
255x1 Belt
275x1
290x1

High Bar Paused Squat: 12"
135x2
205x2 Belt
225x2

ATG
135x20

Nonstop.

I should of waited until tomorrow to squat. The box jumps were sluggish and difficult today. The deadlifts were very taxing, I wasn't 100% today.

Drew92
01-14-2011, 05:02 PM
Results

December 24th-January 14th

21 Days total

Bodyweight
165lbs-171.2lbs= 6.2lbs

Squat
245x4-275x3=25lbs

Bench
205x8-215x7=6lbs

Deadlift
285x2-355x2=75lbs

Incline Bench
205x2-205x5=20lbs

Seated Press
135x8-145x7=8lbs

chevelle2291
01-14-2011, 05:21 PM
January 14th

Cycle 4 Legs

Box Jumps: 36"
bw x3
bw x3
bw x3

Low Bar Squat: 12"
205x2
255x1 Belt
275x1
290x1

High Bar Paused Squat: 12"
135x2
205x2 Belt
225x2

ATG
135x20

Nonstop.

I should of waited until tomorrow to squat. The box jumps were sluggish and difficult today. The deadlifts were very taxing, I wasn't 100% today.

I don't see any deadlifts?

Nice squatting.

Drew92
01-14-2011, 05:39 PM
I don't see any deadlifts?

Nice squatting.

Oh my bad the deadlifts from the 11th.

chevelle2291
01-14-2011, 05:54 PM
Oh my bad the deadlifts from the 11th.

Ah I see. Good workout anyways. :)

Drew92
01-15-2011, 11:04 AM
January 15th

Cycle 5 Chest

Body Weight 171lbs

Bench Press
175x3
205x3
235x4
205x9+2+1 Rest pause. 30 seconds

Incline Bench Press
135x3
175x2
205x1

Skull Crushers
100x10
100x10
100x10

chevelle2291
01-15-2011, 05:10 PM
January 15th

Cycle 5 Chest

Body Weight 171lbs

Bench Press
175x3
205x3
235x4
205x9+2+1 Rest pause. 30 seconds

Incline Bench Press
135x3
175x2
205x1

Skull Crushers
100x10
100x10
100x10

Nice pressing Drew.

Coke
01-15-2011, 06:58 PM
Solid push day effort Drew.

Drew92
01-17-2011, 09:10 AM
January 17th

Cycle 5 Back

Deadlift
225x3 Overhand
295x2 Straps
325x2
365x2 Belt

I wasn't 100% going into this today. My hamstrings were still sore and my diet has been weak lately.

Pull Ups
bw x3
25x7+4+2

45 Second rest pause.

DBOR
50x10
75x15+8+5 Right
75x15+8+5 Left

30 Second rest pause.

Barbell Curls
45x6
95x4
110x6+2+2

30 Second rest pause.

Liftersize
01-17-2011, 01:55 PM
nice benching 235x4 is solid

Drew92
01-18-2011, 02:49 PM
nice benching 235x4 is solid

Thanks hopefully I'll be good for at least 260x1.

Drew92
01-18-2011, 02:52 PM
January 18th

Cycle 5 Shoulders

Push Press
95x3
135x3 Belt
150x6 75 seconds.

Shrugs
150x12
240x12

Static Holds
310x15 Seconds
380x15 Seconds

Front Raises
10x30
10x30

Coke
01-18-2011, 08:41 PM
Like the back-to-back sessions bro.

chevelle2291
01-18-2011, 10:48 PM
January 18th

Cycle 5 Shoulders

Push Press
95x3
135x3 Belt
150x6 75 seconds.

Shrugs
150x12
240x12

Static Holds
310x15 Seconds
380x15 Seconds

Front Raises
10x30
10x30

Nice push pressing!

Drew92
01-19-2011, 06:57 AM
Like the back-to-back sessions bro.

Thanks man


Nice push pressing!

Meh:boring: I tried them out because I saw them in an upcoming strongman competition but , with a 10" log instead. I was expecting to get around 10.

Drew92
01-23-2011, 11:42 AM
January 22nd

Cycle 6 Chest

Body Weight 170.4 lbs

Bench Press
135x5
185x3
215x2
245x2 PR

I don't know what it is but when I get a spot on heavy sets my form goes to the ****ter and I can't keep focused.

Close Grip Bench Press: 16"
135x3
185x2
215x2 PR

Pinkie Bench: No Set Up
185x10
135x20

Drew92
01-23-2011, 12:29 PM
January 23rd

Cycle 6 Back

Box Jumps: 36"
bw x3
bw x3
bw x3

Deadlifts
225x3 Overhand
295x2 Straps
345x1 Belt. Heavy
375x1 PR

Really happy with this. On Christmas I pulled 285x2 and then failed to even budge 305 off the ground. A month later I'm pulling 375!

Block Pulls: 13"
295x3 Mixed Grip
345x3
405x1 PR. Pec Strain
425x0 Straps

405 was easy to hold without straps but, I got the pain in my right pec again.

Chin Ups
bw x3
bw+25x3
bw+50x5 PR

I don't even remember the last time I did a chin up. I've always just done pull ups because they are harder.

Chin Up+Pull Up+Neutral Grip Super Sets
bw x5+5+5+5+5+3

45 second RP

Incline Curls
35x15
35x12
25x15
25x12

My diet has been terrible I've only had creatine once in the past two weeks. My weight is actually down this cycle. :eek:

Kiff
01-23-2011, 12:31 PM
That is a huge jump on your deadlifts! well done!

Liftersize
01-23-2011, 07:58 PM
nice deadlifts man! keep up the good work!

Coke
01-23-2011, 09:34 PM
Seeing the red is a good deal dude, props.

chevelle2291
01-23-2011, 11:51 PM
Solid strength as always Drew.

Drew92
01-24-2011, 05:44 AM
That is a huge jump on your deadlifts! well done!


nice deadlifts man! keep up the good work!


Seeing the red is a good deal dude, props.


Solid strength as always Drew.

Thanks guys!

I should also mention that I skipped last leg day. My hamstrings were having trouble keeping up, so it was either completely skip leg day or just skip deadlifts.

Drew92
01-25-2011, 05:27 PM
January 25th

Cycle 6

Low Bar Squat: 12"
135x3
205x2 Belt
255x2
275x1

Block Pulls: 5"
135x5
225x3 Overhand
295x3 Mixed
355x1 Belt+Straps

Military Press
95x3
120x3
140x3 PR

One Handed Barbell Press
55x5

Liftersize
01-25-2011, 10:37 PM
nice lifting! lose the straps though

chevelle2291
01-25-2011, 10:56 PM
Nice squatting and pulling Drew!

JeffreyXL
01-26-2011, 02:50 AM
Your doing great Drew. Lots of red PR numbers! Keep up the good work

Drew92
01-26-2011, 06:59 AM
nice lifting! lose the straps though

Thanks. Yeah I know last time I pulled heavy with a mixed grip it was straining my right pec. I will try my weaker mixed grip variation though and see if that causes any pain.


Nice squatting and pulling Drew!

Thanks Ryan.


Your doing great Drew. Lots of red PR numbers! Keep up the good work

Thanks Jeff.

Drew92
01-29-2011, 08:39 AM
January 29th

Cycle 7 Chest

Body Weight 171 lbs

Bench Press
135x5
185x3
225x2
250x2 PR

Bench Press 3x5 PR
215x5 R
215x5 M
215x5 P

4:00 minute rest between sets

Flies
50x12
50x12
50x12

Skull Crushers
90x8
90x8
90x8

Followed up with a big delicious cinnamon roll. :moon:

Coke
01-29-2011, 06:29 PM
Moving in the right direction bro, doing great.

Drew92
01-30-2011, 11:10 AM
January 30th

Cycle 7 Back

Deadlift
225x2
285x2
335x2 Mixed Grip
275x15 Straps

Took a 3 hour break.

Chin Ups
bw x3
bw+25x2

Kroc Rows
75x20 Belt+Straps

One Armed DB Curl: Superset
35x15
25x10
15x15

Drew92
02-01-2011, 03:50 PM
February 1st

Cycle 7 Shoulders

Military Press
45x5
95x3
125x3 Belt
145x2

Seated Dumbbell Press(15 DB)
50x12+6+3

Nice and quick.

chevelle2291
02-01-2011, 04:06 PM
Seated Dumbbell Press(15 DB)
50x12+6+3


http://www.mediabistro.com/galleycat/files/2010/10/dc-logo.jpg

Coke
02-01-2011, 06:57 PM
Nice job with those workouts man.

PIERCEY
02-03-2011, 08:30 PM
Great double with the 250 bench man.

Drew92
02-04-2011, 02:56 PM
http://www.mediabistro.com/galleycat/files/2010/10/dc-logo.jpg

Yeah well see. Its supposed to be for advanced lifters though, which I am far from. I'll keep trying some rest pause sets and see how it goes. If anything its fun.


Nice job with those workouts man.

Thanks coke.


Great double with the 250 bench man.

Thanks man!

Drew92
02-04-2011, 03:00 PM
February 4th

Cycle 7 Legs

Squat: High Bar 13"
135x3
185x20 Non stop.

Enjoy the Good Vibrations! lol

yhm85BuHZ2Y

chevelle2291
02-04-2011, 08:49 PM
Solid effort!

I don't like to harp on form too much but I think you have more depth in you than that. :)

Drew92
02-05-2011, 05:35 AM
Solid effort!

I don't like to harp on form too much but I think you have more depth in you than that. :)

Thanks, yeah for sure I'll try out something different next time.

Drew92
02-05-2011, 09:32 AM
February 5th

Cycle 8 Chest

Body Weight 172.2 lbs

Bench Press
185x3
225x2
255x1 PR
260x1 PR

Alright so I don't know if any of you remember but, I have complained in the past about the gap on my bench pad and the head rest. Needless to say it has caused me to set up about two inches further away from the bar than were I need to be. The hardest part of the 260 was unracking it. Anyway my dad and I fixed it today so that alone should help my bench along.

Incline Dumbbell Press
25x5
50x5
75x12+4+3(15 DB)
30 second DB Fly Stretch(50lbs)

The dumbbells am using for 75lbs are ridiculous I have standard plates pinching an olympic 25lbs plate in normal DBs would be cool. lol

As far as the stretch I felt it more in my front delts, I guess I will try a lower weight next time.

Skull Crushers
90x15+7+5(15 DB)
60 second DB Extension Stretch(20lbs)

PIERCEY
02-05-2011, 01:58 PM
Damn man nice progression on the bench!!!

chevelle2291
02-05-2011, 02:01 PM
Very strong pressing overall man!

Drew92
02-05-2011, 03:05 PM
Damn man nice progression on the bench!!!

Thanks man. Feels good to get 1.5xBW bench!


Very strong pressing overall man!

Thanks Ryan.

Coke
02-05-2011, 06:25 PM
That is some very nice flat benching, ace inclines and skulls too dude.

Liftersize
02-07-2011, 10:33 PM
nice benching man....getting up there.

Drew92
02-08-2011, 04:26 PM
That is some very nice flat benching, ace inclines and skulls too dude.

Yeah nothing like your 375x3 though!


nice benching man....getting up there.

Thanks, 275lbs is in my sights.

Drew92
02-08-2011, 04:38 PM
HCT-12

Workout 1.1

2-8-11

Incline Bench
45x6
135x6
175x3
185x6+2+2+2

Chin Up
bw x6
bw+25x3
bw+35x6+2+2+2

Seated Press
45x6
95x6
135x6+2+2+2

T-Bar
35x6
105x6
140x6+2+2+2

I don't know if I like these. I'm finding it hard to find a horizontal back movement I like.

Dips
bw x6
bw+35x3
bw+70x5

I haven't done these in awhile didn't know where I would be at.

I decided I didn't have enough equipment to do DC lower days, so I'll give HCT-12 a whirl.

chevelle2291
02-08-2011, 05:16 PM
I like HCT for certain movements, hate it for others. DB pressing is a b!tch with HCT-12 because the re-positioning of the DBs is such a pain in the anus.

Drew92
02-08-2011, 06:06 PM
I like HCT for certain movements, hate it for others. DB pressing is a b!tch with HCT-12 because the re-positioning of the DBs is such a pain in the anus.

Yeah for things like curls, skull crushers, and calves I might try DC style sets to failure.

PIERCEY
02-09-2011, 09:36 AM
impressive weighted dips bro. very strong!

Coke
02-09-2011, 10:22 AM
Best to scrap the T-bars if it's the padded variety where you rest on the pad - you don't need any confinement on the rows whatsoever...keep the regular ones if you can, keep hanging tough with 'em.

Drew92
02-09-2011, 11:37 AM
impressive weighted dips bro. very strong!

Thanks man, I guess its not to bad for not doing them for a few months.


Best to scrap the T-bars if it's the padded variety where you rest on the pad - you don't need any confinement on the rows whatsoever...keep the regular ones if you can, keep hanging tough with 'em.

Its the kind were the barbell is in a corner. My lats are pretty sore today. I guess what I don't like with rows is the inconsistency in form.

Drew92
02-09-2011, 11:45 AM
HCT-12

Workout 1.2

2-9-11

High Bar Squats: 10"
45x6
136x6
205x2 Belt
215x6+2+2+2

High bar squats SUCK! lol

SLD
135x6
185x6
215x6

This doesn't seem like a good lift to be messing around with clusters, I guess I will just do a straight set.

One Legged Calf Raises(15 sec)
bw x25+15+12
30 second stretch

Barbell Curls
45x6
95x6
105x6+2+2+2

Abs
15
15

I started creatine up again yesterday, so my weight should jump up a few pounds. I haven't taken any for about 3 weeks and my weight has stayed the same. 185lbs by my birthday on April 21st sound reasonable!

chevelle2291
02-09-2011, 12:34 PM
Good thinking on not doing clusters on the Stiff Deads. IMO I think it's a little irresponsible for WBB to have not made concessions to the cluster reps for certain exercises like SLDL, rows, etc.

Drew92
02-09-2011, 12:45 PM
Good thinking on not doing clusters on the Stiff Deads. IMO I think it's a little irresponsible for WBB to have not made concessions to the cluster reps for certain exercises like SLDL, rows, etc.

Yeah for sure we've been lifting long enough to know which exercises to avoid but, I would hate to see a new lifter get injured over something that is easily avoidable. Not saying that its for surely going to get you injured it just doesn't seem like a good idea IMO.

Liftersize
02-11-2011, 12:11 PM
i agree, high bar squats are the worst...And super depressing #s wise

Kiff
02-11-2011, 12:26 PM
Good thinking on not doing clusters on the Stiff Deads. IMO I think it's a little irresponsible for WBB to have not made concessions to the cluster reps for certain exercises like SLDL, rows, etc.

I think this comment is irresponsible and ill thought out mate. I cant see why they are going to be a problem compared to most other dangerous crap i see in the gym. Poor form is more likely to hurt you than clusters.

Just my 2c there Chevelle got to disagree this time.

Anyways nice workouts Drew :)

ThomasG
02-11-2011, 03:34 PM
Strong pullups and dips! I'm with you on the squats low bar all the way!

chevelle2291
02-11-2011, 04:27 PM
I think this comment is irresponsible and ill thought out mate. I cant see why they are going to be a problem compared to most other dangerous crap i see in the gym. Poor form is more likely to hurt you than clusters.

Just my 2c there Chevelle got to disagree this time.

Anyways nice workouts Drew :)

If you are truly doing 6rm on your first set and either going to failure or one rep before perceived failure, doing clusters of the same weight thirty seconds after for exercises like stiff deads or back squats is not a great idea. That's why DC advocates two straight sets there--once one gets up to very heavy poundages on those exercises it's just not a good idea. Obviously it depends on one's exercise selection, but in general for extremely heavy compounds I don't think it's that great.

In retrospect though, HCT-12 doesn't seem to advocate getting close to failure (again, something I disagree with), so if one isn't lifting close to failure or one rep short on heavy compounds then yea the clusters aren't really "dangerous."

Drew92
02-11-2011, 05:11 PM
i agree, high bar squats are the worst...And super depressing #s wise

Yeah we'll see how they compare to low bar squats on Sunday.




Anyways nice workouts Drew :)

Thanks Kiff


Strong pullups and dips! I'm with you on the squats low bar all the way!

Thanks Thomas


If you are truly doing 6rm on your first set and either going to failure or one rep before perceived failure, doing clusters of the same weight thirty seconds after for exercises like stiff deads or back squats is not a great idea. That's why DC advocates two straight sets there--once one gets up to very heavy poundages on those exercises it's just not a good idea. Obviously it depends on one's exercise selection, but in general for extremely heavy compounds I don't think it's that great.

In retrospect though, HCT-12 doesn't seem to advocate getting close to failure (again, something I disagree with), so if one isn't lifting close to failure or one rep short on heavy compounds then yea the clusters aren't really "dangerous."

Who knows maybe they left the clusters in there so it wouldn't look to similar to DC? However we should take it for what its worth, they are different routines after all.

Drew92
02-12-2011, 12:01 PM
HCT-12

Workout 1.3

2-12-11

Bench Press
135x6
185x3
210x3
245x2

Warm ups were heavy and a little painful so I opted out of the clusters.

Pull Ups
bw x3
bw+25x2
bw+40x6+2+2+2

Pull Ups- Hands facing outward
Chin Ups- Hands facing inward

Military Press
45x6
95x3 Belt
125x6+2+2+2

Felt like I could have done 8 however that was not the case on the clusters.

T-Bar
35x6
105x6 Belt
165x2*
165x6+2+2+2

*I had a dumbbell holding down the bar in the corner, needless to say it sliped and the the bar came crashing into my ass. Not FUN!
I ended up getting it held down.

Close Grip16"
135x6
175x3
205x5

Body Weight 173.4lbs

PIERCEY
02-12-2011, 01:20 PM
solid double on 245 dude.

and if i remember you used to weigh like 160ish not too long ago? great work breaking into the 170s!

chevelle2291
02-12-2011, 02:33 PM
HCT-12

Workout 1.3

2-12-11

Bench Press
135x6
185x3
210x3
245x2

Warm ups were heavy and a little painful so I opted out of the clusters.

Pull Ups
bw x3
bw+25x2
bw+40x6+2+2+2

Pull Ups- Hands facing outward
Chin Ups- Hands facing inward

Military Press
45x6
95x3 Belt
125x6+2+2+2

Felt like I could have done 8 however that was not the case on the clusters.

T-Bar
35x6
105x6 Belt
165x2*
165x6+2+2+2

*I had a dumbbell holding down the bar in the corner, needless to say it sliped and the the bar came crashing into my ass. Not FUN!
I ended up getting it held down.

Close Grip16"
135x6
175x3
205x5

Body Weight 173.4lbs

Thank you for the clarification haha.

Solid BW increase btw!

I was getting a ton of weight off a T-bar row at my gym one time. I lifted one side of the bar, full of plates, forgetting that the other side had NO weight on it and the other side flew up and smacked the mirror in front of me haha.

Drew92
02-12-2011, 02:49 PM
solid double on 245 dude.

and if i remember you used to weigh like 160ish not too long ago? great work breaking into the 170s!

Thanks. I have done 250x2 though :boring:

Yeah I weighed 165lbs on December 25th, far from 275lbs!


Thank you for the clarification haha.

Solid BW increase btw!

I was getting a ton of weight off a T-bar row at my gym one time. I lifted one side of the bar, full of plates, forgetting that the other side had NO weight on it and the other side flew up and smacked the mirror in front of me haha.

lol I wasn't directing that at you however it's a good thing you read it lol

Drew92
02-13-2011, 12:01 PM
HCT-12

Workout 1.4

2-13-11

Low Bar Squat 12"
135x3
185x3 Belt
225x3
265x3 Lost Balance

Had 4 in me possibly 5.

Video below.

Rack Deadlift 19"
135x3
225x3
315x2
365x4

I was hoping for 18". The bar height ended up being just below mid knee level.

One Legged Calves(15 sec)
bw x30+18+12
30 second static stretch

Ez Curls
70x6
90x6
110x6+2+2+2

Abs
20
20

Would you guys call this parallel?

0VXbRc504Sw

Coke
02-13-2011, 08:55 PM
Props on the fine sessions, those squats were parallel but maybe a centimeter above.

chevelle2291
02-13-2011, 09:10 PM
Your squat is really starting to move!

I'd give you parallel on those squats.

PIERCEY
02-13-2011, 09:35 PM
Nice squats dude. You have better form than I do, and I would call that parallel.

Have you ever tried pausing on the box instead of touch 'n go? When I started doing that when my regular back squat was stalling my squat and deadlift strength exploded.

Drew92
02-14-2011, 07:48 AM
Props on the fine sessions, those squats were parallel but maybe a centimeter above.

Thanks coke! I don't ever plan on competing so I just want to make sure my depth is somewhat acceptable so I'm not lying to myself. Do you think I should lower it down any?


Your squat is really starting to move!

I'd give you parallel on those squats.

Thanks, I'll keep squatting with both bar positions each week, high bar for leg size and I'll low bar focusing on moving weight.


Nice squats dude. You have better form than I do, and I would call that parallel.

Have you ever tried pausing on the box instead of touch 'n go? When I started doing that when my regular back squat was stalling my squat and deadlift strength exploded.

Thanks bro, it's good to know my form isn't too bad considering I lift alone and have never had anyones help! As far as the box squats go I will keep them in the back of my mind if things start to slow down.

Drew92
02-15-2011, 01:08 PM
HCT-12

Workout 2.1

2-15-11

Body Weight 174.4 lbs

Incline Bench
45x6
135x6
165x3
195x6+2+2+2(+10lbs)

These weren't to bad, I could of done 200lbs no problem.

Chin Ups
bw x3
bw+25x3
bw+45x6+2+2+2(+10lbs)

Better than 35lbs last week but, definitely not easy.

Seated Press
95x6
135x2
145x6+2+2+2(+10lbs)

DBR
50x5
75x15+8+5

Dips
bw x3
bw+25x3
bw+50x6+2+2+2

I picked up some more creatine with a 50% discount coupon, comes out to 30 cents a serving. Not bad.

Coke
02-15-2011, 01:27 PM
Effort was fine, and so were those squats, was by no means suggesting lowering 'em.

PIERCEY
02-15-2011, 09:09 PM
Nice man thats a very respectable incline bench

chevelle2291
02-16-2011, 11:49 AM
That's a nice incline bench!

Drew92
02-16-2011, 04:45 PM
Thanks guys!

Drew92
02-16-2011, 04:51 PM
Hct-12

Workout 2.2

2-16-11

Low Bar Squat: 12"
135x3
185x3 Belt
225x3
265x5 PR!

Today was supposed to be high bar squats but, I had a good feeling.

SLD
135x6
225x6 Straps

OLC(15 sec)
bw x30+16+16

Barbell Curls
45x6
95x12+5+3

Abs
20

All clusters/ rest pause sets are 30 seconds unless noted.

Coke
02-17-2011, 08:28 PM
Always good to see some red in here, nice job with the squats and all.

PIERCEY
02-18-2011, 02:11 PM
Nice squats d00d

Drew92
02-18-2011, 02:25 PM
Always good to see some red in here, nice job with the squats and all.


Nice squats d00d

Thanks guys.

I can't wait to squat again on Sunday!

Drew92
02-19-2011, 11:02 AM
HCT-12

Workout 2.3

2-19-11

Incline DB Press
25x10
50x5
85x9

Bench
45x10
135x5
185x3
225x4

I didn't have a spotter so I took it easy and did DB presses.

Pull Ups
bw x3
bw+25x2
bw+50x6+2+2+2 PR+10lbs

Military Press
115x2 Belt
130x5

Couldn't get 6, the incline presses made my shoulders pretty tired. To make up for it I did a set of seated presses.

Seated Press
135x8

DBR
85x15+5+5

Skull Crushers
100x8+5+5

I switched direction on the bench after the first set. The first set I was sliding all over the place.

Coke
02-19-2011, 05:41 PM
Damn dude, covered a lot of ground.

chevelle2291
02-19-2011, 05:55 PM
Nice DB pressing!

What's the DBR stand for? Dumbbell Rows?

Drew92
02-19-2011, 06:15 PM
Nice DB pressing!

What's the DBR stand for? Dumbbell Rows?

Yep with a knee on the bench.

Drew92
02-20-2011, 11:52 AM
HCT-12

Workout 2.4

2-20-11

Body Weight 175lbs

Low Bar Squat: 12"
185x3 Belt
225x3
275x1
300x1 PR!!!

Rack Deadlift: 15"
135x3
225x3
295x3

I don't think I like rack pulls.

OLC(15 secs)
bw+10x30+15+12

I'll edit in the rest of the workout,, I'm taking a break to get something to eat.

PIERCEY
02-20-2011, 02:51 PM
Props on breaking 300 on squats man!

Drew92
02-21-2011, 02:02 PM
Props on breaking 300 on squats man!

Thanks bro, next stop 315lbs.

Coke
02-21-2011, 09:17 PM
Way to raise up with the squats!!

Drew92
02-22-2011, 04:23 PM
HCT-12

Workout 3.1

2-22-11

Incline Bench(45 sec)
45x6
135x6
175x3
205x6+2+2+2 PR+10lbs

Chin Ups
bw x3
bw+25x3
bw+55x4

Arnold Press: One Arm
35x12
45x10
45x9
25x10

Close Grip Bench: 16"
135x6
185x8

Coke
02-22-2011, 09:54 PM
Looks nice overall bro.

PIERCEY
02-22-2011, 10:16 PM
Nice inclines bruh

chevelle2291
02-22-2011, 11:43 PM
Wow man you have really been killing it lately!

Drew92
02-23-2011, 05:55 AM
Looks nice overall bro.

Thanks coke, all though I didn't do much for my back.


Nice inclines bruh

Thanks broseph, every last rep of each set was a grinder.


Wow man you have really been killing it lately!

Thanks Ryan, not many clusters making it into workouts though.

Drew92
02-23-2011, 04:43 PM
HCT-12

Workout 3.2

2-23-11

Low Bar Squat: 12"
135x3
185x3 Belt
235x3
285x3 PR!

Ez Curls
80x15 Wide grip
80x15
80x15 Narrow grip

Abs
20
20

PIERCEY
02-25-2011, 01:34 PM
Solid trip man. Your squats definatly moving along nicely.

Drew92
02-25-2011, 02:13 PM
Solid trip man. Your squats definatly moving along nicely.

Thanks bro.

I've been thinking about my squat and I've realized I only do one real working set per workout twice a week and I can still manage 5lbs or so increase each time. Does this mean that I'm still in the noob stages as far as squats go, or have I just found out what works best for me at the moment?

Coke
02-25-2011, 06:16 PM
Like what's going on man, you are simply in a fine groove with the squats and everything else.

chevelle2291
02-25-2011, 09:36 PM
Nice squatting Drew!

You seem to respond very well to less frequency in terms of strength gains. How have the hypertrophy gains been?

Drew92
02-26-2011, 09:48 AM
HCT-12

Workout 3.3

2-26-11

Body Weight 174.8

Bench Press
135x5
185x3
225x7 PR+3 Reps
245x1

Wow! I didn't have certain numbers that I wanted to try for to today. If any thing I was thinking about going for 255x2. Anyway I was going to warm up with a double with 225 but it felt really good today so I went with it. This is an estimated max gain of 10lbs.

Pull Ups
bw x3
bw+25x3
bw+55x4

I'm not feeling these lately, I think I might deload. I do however feel rest pause/ cluster sets work really well with pull/ chin ups.

Seated Press
45x6
115x3
150x6+2+2+2 PR+5lbs

DBR
85x15+8+6

My grip was holding me back a bit on these. Weirdly enough the squats and/or curls made my forearms really sore.

Close Grip Bench: 16"
135x3
195x6+2+2+2

I took about 45 seconds on the last clusters. It was either that or a for certain failed rep. Of course it felt like I could have done 3 with the extra few seconds.

Coke
02-26-2011, 08:48 PM
You do very well man, keep it up.

PIERCEY
02-27-2011, 08:29 PM
haha dude you went from 225x4 to 225x7?? great progress bro keep it rollin