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Catch
03-21-2011, 12:08 PM
Howdy,

Been lurking here for awhile (october/november or so) and finally decided to join in the last couple of days. Figured I might as well start a journal while I'm at it. Feel free to add your own thoughts in here if you want. A little more about me -- I'm a freshman in college currently studying Psychology (planning to go into psychiatry) but might switch to an actual premed track or physical therapy/exercise science (it is one major here). Involved in a few stuff up there and after going to an all guy high school for four years, the chicks are decent lol

I started "lifting" back in 8th grade when I got into the gym for free for honor roll. Had no clue what I was doing, and it was very erratic. I didn't lift much when I got into high school, the first time I tried benching in our weight room I did 90 pounds 3 times before I dropped it on myself. Kinda turned me away for awhile lol. Anyway, senior year my buddy joined the gym and we started going together. We found a soccer lifting program from my school and screwed around with it for a few months but we didn't really know what we were doin. Finally, sometime in the summer I really started getting serious about it, did my own program for a few weeks before I found Starting Strength and finally got really serious about it. So far, I've been on SS for about 4 or 5 months. Not really sure where I want to take my focus yet, but I'll figure that out later.

Also, I sleep with 5 pillows. Jealous?

Current lifts:
Squat: 235 lbs x5 reps x3 sets
Bench:150x5x3
Deadlift: 205x5x1

OH Press: 100x2x1 (95x5x3)
Chins:20x5x3
Pull ups: 20x5 (4 on the last set) x3
Been practicing power cleans, want to get my form down before I start adding weight.

I'll be maxing out this week, just to see how far I've come since the last time (six or seven weeks ago I think)

Thanks for reading

EDIT: June 13, 2011. Started Baby Got Back (page 4)

GazzyG
03-21-2011, 12:10 PM
Nice work mate - I'll follow your journal.

Catch
03-21-2011, 03:21 PM
Nice work mate - I'll follow your journal.

Thanks man, appreciate it. I'll check yours out sometime.
---

Dead lift
Warm up: 95x5
135:x3
185x1
---
225x1
245x1
265x1
275x1
285x1
295x1
305x1
315x1
325x1*

OH press:
Warm up
Bar x8
65x5
----
95x5x3

Chin ups
Bw x5x3 (forgot my bag I put the weight in so... eh)

Notes: Was really pumped to do this today, dead lift is my favorite lift. Wanted to see how much I went up by, last time my one rep max was 255. While I was doing it, some older guy came up and was asking me a lot of questions. He said he was very impressed which is awesome. We chatted for awhile (mostly about me deadlifting lol he didn't know what it was at first I think). Oh well, made me feel good lol.

Was actually getting nervous right before my lifts. At around 275 I started shaking when I was going up to lift it. Fun stuff lol awesome feeling.

* I wasn't sure if I really 100% got 325. I know I for sure got 315, but when I went to do 325 I could just tell my form was really shitty and I either just barely locked it out or just barely missed it. Whatever, I'll still say 325 :P lol

Only did 95 on the OH press. Eh, I'll be going for 100 on Friday when I do my squat max. And I forgot my bag so I couldn't add weight like I normally do the chin ups.

Oh well, it was still awesome :D

----
Btw, if time + patience reads this, Im digging the bearcats shirt man lol

Catch
03-23-2011, 06:19 PM
Squat
Bar x5
-I feel a strain behind my left kneecap when I do this, where you actually bend your knee at. Dunno what could be causing it.

Bench
Incline warm up- Bar x10. Flat was taken for this set only
95 lbs x 5
135 x 2
155 x 1
165 x 1
175 x 1
185 x 1
190 x .5

Power Clean (Practice)
65 lbs x 5 x 3

Cardio
-Bike for 20 minutes

Notes:
Really happy about my bench. I hate bench because I usually don't have a spotter (Don't feel like asking people lol) and dropping it on myself would suck. My end of the year goal was to hit my body weight (Around 190 right now) in bench. I was so close... if I would of had a spotter I may have gotten it because it was kind of a mental thing. Who knows

Been practicing power cleans and starting to get really happy with my form. May start adding weight on in the next 2-3 workouts. Also, cardio sucks.

Finally, like I said above I'm getting a kind of strain in the opposite side of the knee cap area. Dunno whats causing it, maybe it's been lifting heavy for too long? I've read on here your tendons and stuff kind of take a beating after awhile and I haven't done a deload in 7/8 weeks now. Might do one next week, I'll figure it out Friday

Time+Patience
03-24-2011, 01:17 PM
Squat
Bar x5
-I feel a strain behind my left kneecap when I do this, where you actually bend your knee at. Dunno what could be causing it.

I usually don't have a spotter (Don't feel like asking people lol) Finally, like I said above I'm getting a kind of strain in the opposite side of the knee cap area. Dunno whats causing it, maybe it's been lifting heavy for too long? I've read on here your tendons and stuff kind of take a beating after awhile and I haven't done a deload in 7/8 weeks now. Might do one next week, I'll figure it out Friday

You gotta learn how to warm up your entire leg, not just the knees. If you have the time you can go through leg extensions and leg curls. You can do a light jog afterwards. Do what you can to get the blood flowing into your legs. I also go with slower negatives on squats for warmups.

If you haven't taken any time off for a while then the deload might be necessary. What I've done are deloads for certain bodyparts. What I mean by that is if only 1 bodypart is giving me trouble I'll do exercises that minimize any assistance from that bodypart and then not do any direct lifting.

For instance my lower back has been very tight this week, so I'll avoid anything that bothers it to let it rest while hitting other bodyparts.

Also, I hate asking for a spot too. There was this one guy at UC's gym who asked for a spot when he was repping 135 out for 20+ reps, and the spotter actually stayed there like a fool.


Are you from the Cincinnati area? Where do you go to college?

Catch
03-24-2011, 03:30 PM
You gotta learn how to warm up your entire leg, not just the knees. If you have the time you can go through leg extensions and leg curls. You can do a light jog afterwards. Do what you can to get the blood flowing into your legs. I also go with slower negatives on squats for warmups.

If you haven't taken any time off for a while then the deload might be necessary. What I've done are deloads for certain bodyparts. What I mean by that is if only 1 bodypart is giving me trouble I'll do exercises that minimize any assistance from that bodypart and then not do any direct lifting.

For instance my lower back has been very tight this week, so I'll avoid anything that bothers it to let it rest while hitting other bodyparts.

Also, I hate asking for a spot too. There was this one guy at UC's gym who asked for a spot when he was repping 135 out for 20+ reps, and the spotter actually stayed there like a fool.


Are you from the Cincinnati area? Where do you go to college?

I usually stretch for 5-10 minutes beforehand as well, but I'll throw in a light set of them to see if it helps. It seems to go away the more I lift, so maybe it is just that. I'll keep the deload thing in mind too.

Yeah, I actually live here. I go to UC too, if you mean the university of cincinnati lol.

Coke
03-24-2011, 06:33 PM
Good luck in your studies and with your weightlifting efforts man.

Time+Patience
03-25-2011, 07:04 AM
I
Yeah, I actually live here. I go to UC too, if you mean the university of cincinnati lol.

I'll be PMing you, we should look to catch a workout together in the near future. Classes resume next Monday and I'm finally back on campus with a lot of down time Mon, Wed, and Fridays from 12-4. I plan on working out during those times.

Catch
03-25-2011, 11:18 AM
Good luck in your studies and with your weightlifting efforts man.

Thanks, appreciate it
---
Squat
Bar x 10
135 lbs x 4
185 x 2
225 x 1
245 x 1
255 x 1
275 x 0
275 x 0
260 x 1
(265 x 1?)
270 x 0

OH Press
100 x 5 reps x 3

Pull ups
BW + 20 lbs x 5 x 3

Notes: I really shoulda wrote the squat numbers down. I honestly kind of forgot them. I know I got 260, but I forget if I did 265... I'm gonna go ahead and blame it on the 6 and a half hours of sleep I had last night instead of feeling dumb lol. I'll just say 260 to be safe.

Anyways, I was extremely disappointed I couldn't get 275 up. I knew I should have had it but when I tried to rise out of the hole I didn't go anywhere both times. I probably got about an inch or two back above parallel before I had to drop it. sucked so bad. I realize I made way too big of a jump though from 255 to 275 and I won't be doing that again.

The OH press was awesome. Used that anger from not getting 275 to get 100 cleanly all three sets. 105 here I come. Also, did a 5 pound reset on my pull ups since I had to kip for 25 lbs before. My form was fine on 20 lbs though.

Going to columbus tonight and possibly tomorrow (they gotta win tonight to play Saturday) to see a basketball game. Gonna try and convince my buddy to drive back tonight so I don't have to stay up there and so I can practice power cleans on Saturday lol

Totals: 325 deadlift, 185 bench, 260 squat = 770. Close to that 800 pound club lol

Oh yeah, threw up a single set of leg extensions and leg curls at forty pounds for a warm up and it really helped that knee problem I had talked about, thanks T+P lol

Catch
03-28-2011, 07:06 PM
Went to Ohio State University this past weekend to watch my high school play in the state semi finals and finals. They won, but I lost my phone lol. still a good time

Started classes today and I had to sit through this foundations of applied calc (missed the applied calc cutoff by 15 points. so pissed) and mother of god, I have never wanted to shoot myself more in my life. I just emailed my advisor to see if theres anything I can do about this lol
----
Squat
Bar x 10
135 x 5 x 3

Bench
Bar x 10
115 x 5
-115 felt really heavy for some reason, so I dropped it to 95
95 x 5 x 2

Chin ups
BW +5 lbs x 5 x 3
---
Notes: Decided to go with a full body deload instead of a specific one like T+P talked about, partially because I need to figure out a good schedule for school and stuff. I have class at 9 am and I'm considering hitting the weight room before class starts. I'd have to get up around 5:30 or 6 though so I'm not sure.

Not much else to say... Since I threw in those leg extensions/curls for a warm up, my knee hasn't really bothered me either.

May write my thoughts on GOMAD here this week (depending on schedule) or when I'm finished with program, if anybody is interested.

Song of the week - passed the 300 pound mark to this song, so I figure might as well post it up.

http://www.youtube.com/watch?v=v5wV6KlMhZ0
Probably be keeping this song of the week thing up, just to add something to this journal. Let me know if you enjoy it or if I should stop lol

Catch
03-30-2011, 03:07 PM
Power Clean (practice)
65x5x3

OH press
65x5x3

Cardio
20 minute bike

Notes: Not much to say, just another deload day. Think I'm getting sick. Need to get me some more Vitamin D.

On a side note, I will never be taking night classes again, they're annoying

Time+Patience
03-30-2011, 03:34 PM
Bench
Bar x 10
115 x 5
-115 felt really heavy for some reason, so I dropped it to 95
95 x 5 x 2

Good way to go about your training by going with your instincts. If you weren't feeling it then you need to drop it back at times.

Good call on a deload, if you feel you need it then go for it. I'm doing a mild deload now, if you want to call it that. I'm taking it easy on all compound movements or anything that would incorporate a lot of lower back work.

There are different ways to give your body a rest on top of the basic deload concept.

Catch
04-01-2011, 05:11 PM
@T+P: Thanks man, I really thought about just doing a squat deload (main culprit, still woulda done light PC work this week though), but I decided to do a full deload for a variety of reasons. Always seems I get sick when I do one though lol
---
Squat:
Bar x10
135 x 5 x 3

Bench:
Bar x 4 (Didn't set up right)
Bar x 6
115 x 5 x 3

Pull up:
BW x 5 x 3

Notes: Breeze workout obviously. I tried to see how I did on a fasted workout like leangains somewhat, and it sucked. Sure, I did mine in the afternoon but it wasn't fun, even with the small amount of food I did have that I ate at work. Had around 600 calories this morning though as well.

Anyways, I found out I use my arms way too much in the chin ups and pull ups. I think I'll start at 10 and 5 pounds respectively for the two next week and really focus on nailing my back instead of biceps.
Finally, I just need me some vitamin D to kick this damn cold or whatever I have lol

Catch
04-03-2011, 04:16 PM
Well guys... I'm pretty sure I broke/sprained my toe...

http://i.imgur.com/YFLKl.jpg

I'm not really sure how to approach this. I plan on just letting it get better, but until then I don't think I'll be able to squat. Putting pressure on this area is too painful without any weight on my back, much less an extra 200 or so pounds.

I was thinking maybe leg extensions/leg curls... but I'm not too familiar with machines so any ideas would be greatly appreciated.

Also, I need an awesome story for how I broke my toe, saying "I broke it cuz we were playing soccer in the basement while we were waiting on pong or flip cup to open up and I kicked the ground instead of the ball" doesn't sound bad ass enough, so stories are welcome too lol

Time+Patience
04-03-2011, 07:19 PM
Leg Extensions and leg curls are 2 of the main leg exercises I'll do when I'm trying to take it easy on other parts of my body. You can manipulate leg presses a bit by distributing the weights to your heels, but it won't completely take away from some pressure going onto your toe.

That bruise looks nasty by the way. You must have kicked something pretty damned hard.

Mark!
04-03-2011, 07:33 PM
Damn that toe looks nasty bro. Stay off of it, recoup and rest up. Definitely a good time to start doing some leg curls and extensions, haha.

Catch
04-04-2011, 02:05 PM
@T+P: I didn't go for leg press, my toe hurt today after walking around campus all day. And yeah, that concrete knew what was up after I did though.

@Mark: Lol I'm trying. Like I said above, between walking around campus, to my car, and my job, it ain't been easy.
---
Leg Extension:
40 x 10
60 x 5
80 x 5
100 x 5
120 x 5
140 x 6
160 x 6
160 x 6

Leg Curl:
20 x 10
60 x 5
80 x 5
100 x 6
100 x 6
100 x 6

OH Press
Bar x 10
65 x 5
90 x 5 x 3

Chin Ups
BW x 5 x 5
-Forgot my bag to put weights in (again), but really focusing on bringing my back into it now. It's feeling a lot better than all bicep

Notes: Staying off my toe as much as possible... got an x-ray coming up tomorrow and we'll see where that goes. Anyway, it was an awesome day in my area until about 2... right when I was getting to the gym. It poured so hard there. I liked the leg curls, because I feel like my hamstrings are lacking big time compared to my quads and what not. My squat would probably be much better if I could work on bringing those up, but I guess I'll wait till I'm done with SS...

Speaking of which, I'm taking a few weeks to test out leanagains 16/8 cycle. I've been reading up on it (pretty much his entire website) and I really wanna give it a go. The only problem is I have a night class on monday and wednesday that kind of messes up that scheduling a little bit, but I'll work around it. Today was my first day and I've liked it so far - I have class until noon and I eat around one until nine. I guess I should mention how SS has been in terms of weigh gain. With the first few months I gained steadily but not out of control, but then I switched to full-on GOMAD (before I was doing a half gallon every other day or so which in my opinion, is a lot better but I'll talk about that some other time) and I gained weight like crazy. I ended up going from 166 to 200. This would be grand if most of it wasn't fat. Well, about two months ago I got sick and lost about ten pounds so I was done to 190. I've been playing around with maintenance and slight cutting (about 2500, 2400 calories) and I'm done to 185. I've cut down to 2300 for the time being to lose only another 5 pounds (If I really like it, maybe I'll go down to 175 but I doubt it).

I would have before and after pictures for yall, but I can't find the charger to my camera to even get the after pictures, while the three before pictures I have are on there as well. I'm going to try and get these taken on Tuesday, even if I gotta burrow a camera or something lol
---
Song of the week:

http://www.youtube.com/watch?v=kXYiU_JCYtU
One of the favorites for lifting

Catch
04-06-2011, 06:51 PM
Bench:
Bar x 10
95 x 5
140 x 5 x 3

Deadlift:
Bar x 10
135 x 5
185 x 3
210 x 5 x 1
--Dunno if I shoulda done these, considering my foot... but they felt fine lol

Cardio
-20 minutes, Bike
----
Notes: Might deadlift once a week. It doesn't seem to bother this toe injury. I went to the docs yesterday. I actually fractured my toe lol Damn I'm a bad ass. Anyway the gen pract said that it would probably take 2-3 weeks but he wants me to see an orthopedic to make sure everything is good and heals properly.

I felt really weak in the gym today. I'ma go ahead and say its because of the mini-cut I'm doing but idunno. as long as my lifts keep going up I'll be happy. Kinda digging this 16/8 leanagains thing kinda not, but I still have awhile before I make judgement on it

Time+Patience
04-06-2011, 07:32 PM
I went to the docs yesterday. I actually fractured my toe lol Damn I'm a bad ass. Anyway the gen pract said that it would probably take 2-3 weeks but he wants me to see an orthopedic to make sure everything is good and heals properly.

I felt really weak in the gym today. I'ma go ahead and say its because of the mini-cut I'm doing but idunno. as long as my lifts keep going up I'll be happy. Kinda digging this 16/8 leanagains thing kinda not, but I still have awhile before I make judgement on it

Sucks about the fracture, but at least it isn't restricting you from doing a large amount of other things. You can still work and get around, it could be worse. I've seen a # of guys on campus on crutches with a whole leg brace on, what's going on with all of these injuries?

Not sure how long you can expect strength gains, but if they're coming then keep doing what you are doing.

I tried the leangains for a week or so to give it a trial run. I didn't get terrible hunger pangs and it was nice as I had lunch right after noon, so it fit in well. I had to switch my workouts to the morning, so I nixed the leangains.

I'll contemplate doing it in the future though. It's always nice to give anything a try to see how it works.

Catch
04-07-2011, 07:45 PM
Sucks about the fracture, but at least it isn't restricting you from doing a large amount of other things. You can still work and get around, it could be worse. I've seen a # of guys on campus on crutches with a whole leg brace on, what's going on with all of these injuries?

Not sure how long you can expect strength gains, but if they're coming then keep doing what you are doing.

I tried the leangains for a week or so to give it a trial run. I didn't get terrible hunger pangs and it was nice as I had lunch right after noon, so it fit in well. I had to switch my workouts to the morning, so I nixed the leangains.

I'll contemplate doing it in the future though. It's always nice to give anything a try to see how it works.

Its spring man. people either break up or get an injury. I'm a freshman and I know this, come on :P lol
Yeah, I can feel it already starting to get heavier. We'll see where it goes... when they stop I won't know what to do with myself lol

I'm trying it for about a month, give or take a week. I've been eating breakfast every morning for the past couple of years, so I want to try and get it more of a routine before I judge it that quickly.

Still... I'm hungry when I wake up. Thankfully my class schedule keeps me busy till noon, then I only have to wait an hour to eat. Still, for that hour that I'm at work or in the library, I think about it a lot and I almost count down the minutes till one when it gets real close. The dude was right when he said to keep busy lol

I dunno, I like it... but whats the difference between say, 14/10 compared to 16/8? I definitely notice a difference already though -- about 100 calories less than what I was doing last week and my weight is plummeting... which isn't a good thing. For the four days I've been on it now, I went from 186 to 183.6... Too much weight to be losing, but I'm not sure why unless its because of the spiked metabolism you can get? I eat mostly the same foods (Hell, I had milk... and even some mac and cheese :P). I'm hoping it is just some water weight. No water bottle= no water for this guy, leaving me probably more dehydrated then I should be. Idunno if it would be that big of a factor though.

Took some pictures today and feeling kinda bad about them. I guess I haven't progressed as well as I wanted to/as I thought in the mirror... not only muscularly but also weight wise. I'll finish taking them tomorrow and get them up most likely. or might wait until I can get the before pictures off my camera.

Catch
04-08-2011, 06:36 PM
Leg Extension
40 x 5
80 x 8
100 x 4
120 x 4
180 x 6 x 3

Leg Curl
30 x 8
60 x 4
90 x 4
120 x 5 x 3
-May be 110, not sure how the plates stack, but I think it was by 20 pounds after 100

Decline Sit up
BW x 10

Hyper Extension
BW x 10

OH Press
Bar x 8
65 x 5
95 x 5 x 3

Pull Ups
BW +5 x 5 x 3
---
Notes: Eh. I can feel myself getting weaker. Which is weird since I'm beginning of this cut. That OH press was brutal, even though I got all 5.

Catch
04-11-2011, 02:44 PM
Leg Extension:
40x10
80x6
120x4
140x2
200x5x3

Leg Curl:
40x10
70x6
90x2
140x5x3

Decline sit up
BW x 10

Hyper extensions
BW x 10

Bench Press
Bar x 10
115 x 3
145x5x3

Chin ups
BW+5 lbs x5x3
---
Notes: Miss squatting :( I guess the chicks at the gym today (almost) made up for it.
Getting my foot checked out by ortho on thursday, so hopefully I'll find out when I can get back into a normal routine.
---
Song of the week

http://www.youtube.com/watch?v=190s39-sHME
Swagga- Datsik & Excision

Catch
04-13-2011, 08:13 PM
Deadlift:
135 x 8
185 x 3
215 x 5 x 1

OH Press
Bar x 10
65 x 5
75 x 3
100 x 5
100 x 5
100 x 4.5
---
Notes: So pissed I missed that last one. I shouldn't of paused so long at the bottom and I coulda easily got it. Love deadlifting though. Had to get to school so no cardio today. May try and get it in tomorrow, but I'm busy tomorrow (Got a speech friday, doctors appointment, and dinner banquet thing). Schools starting to get busy lol

Coke
04-14-2011, 02:31 AM
Sounds like you've got a lot going on man, good luck with everything.

Catch
04-15-2011, 05:19 PM
@cocoa: yeah thanks man. always get super busy during the semester lol hate it.
----
Deadlift:
Bar x 10
135 x 5
185 x 2
220 x 5
135 x 8

Bench Press
Bar x 10
115 x 5
135 x 1
150 x 5 x 3

Pull up
BW+10 lbs x 0
BW x 0
-Big fail, back too fried from dead lift

V handle pull down
50 x 10
90 x 5
100 x 1

---
Notes: Only did the pull down because of not being able to do pull ups.
Love deadlift, but doing it heavy 2x a week is miserable. My last set of 8 I tried to do the speed deadlifts and I really liked it lol
Realized bench press is largely a psychological lift for me. I can go so much higher easier with a spotter.

---
Life notes:
Went to the roast of Jeff Ruby, a real prominent guy up here in Cincy. It was real cool, because it was a lot of influential/rich people; some of the roasters included dusty baker, marvin lewis, nick lechey, and cris collinsworth. lol Buddy LaRosa was also there just hanging out.
Food was some of the best I ever had, but I most likely went over my calories :tuttut:.
I've also now developed a theory about rich people haha
And some chick was mirin and I saw a super hot redhead. So good night all around

Did my speech today. Wasn't nervous at all. But damn my legs shook like an earthquake. Like I could not stop it, I had no clue what was wrong. Anyone have idea how to stop this? I didn't eat this morning (leangains) so maybe that had something to do with it? I just made a joke out of it and rolled with it lol. only a single fuck was given.

Catch
04-18-2011, 06:41 PM
Leg Press
1 pps x 10
2 pps x 5
3 pps x 5 x 2
4 pps x 5 x 2

OH Press
Bar x 10
65 x 3
100 x 1
95 x 0
85 x 5 x 2

Chin ups
BW+10 lbs x 5 x 3
---
Notes:
So pissed about the OH Press. Knew it was gonna happen though, could tell in my warm up sets.
Doc said I might actually have turf toe instead of fracture. Fracture may of been from a previous time since it didn't hurt in the fractured area but hurt on the top of the toe
Said he wants me to stay of squats for a few more weeks... Not feeling that at all :moon:
Clearance for leg press though
---
Song of the week:
another dubstep this week

http://www.youtube.com/watch?v=_3PAaTeRxYk
Boom - Excision

Coke
04-19-2011, 03:42 PM
It is wise to keep putting off the squats for now while in the healing process. Probably good to lay off the leg presses too if you find the problem area getting aggravated in any way. Good luck with that bro.

Catch
04-20-2011, 12:51 PM
It is wise to keep putting off the squats for now while in the healing process. Probably good to lay off the leg presses too if you find the problem area getting aggravated in any way. Good luck with that bro.

Oh I am. He said 4-6 weeks from the time of the injury, which was around April 1st. So not squatting again until mid May
----
Deadlift
Bar x 8
135 x 5
185 x 3
225 x 5
135 x 8

Bench
Bar x 10
115 x 5
155 x 5 x 3

Cardio
15 minute bike
---
Notes: Hell yeah two plates on dead lift. 155 on bench was easy. Had a smaller bar, but I think it weighed the same? (I did the two bars five times each, both felt about the same)
The bike I was on had a fan and arm rests. I felt so lazy, but amazing lol

Applied calc exam in a few hours. wish me luck yall.
AM Weight: 182.6

Catch
04-22-2011, 04:41 PM
So tired today...
---
Leg press
1 pps x 10
2 pps x 6
3 pps x 3
4 pps + 10 lbs x 5 x 3

OH Press
Bar x 8
65 x 4
100 x 5 x 3

Pull up
BW+10 lbs x 5 x 3
----
Draining workout, but I go everything I needed to. Including that 100 lb OH press on that I miserably failed monday.
When I do pull ups I feel like I'm using too much forearm/bicep, but I can't really tell. :\

Bought some chucks today. Needed some new shoes to lift in, 40$ well spent. I liked lifting in them. Bothered my toe though, so I won't use them for another week or two

Coke
04-22-2011, 05:28 PM
I used to say that chucks are overrated, and guys on here would say I was crazy, lol...don't get me wrong, I do like 'em but I just ain't in luv with 'em like so many others are. Hope the calc exam went well.

Catch
04-23-2011, 03:16 PM
I loved em so far... cheap, look good, and feel good. I wouldn't wear em out (not my style) and I can't use em right now because they bothered my toe. But give me a couple weeks and I may be calling you crazy too lol

I don't want to rant about my calc professor (grad student), so I'll keep it short. He's a nice guy, but awkward as hell. I asked him how people generally do in his class (small talk lol) and he stumbled around for 20 minutes before giving me an answer. Somebody asked him if there was a curve and he said something along the lines of grading based on effort. Wtf mayne. My exam actually went well, I studied my ass off for it (way more than I needed) and knew pretty much all of the material except a question or two.

Should have some pictures up later today after I do my process speech. Can't find my before pictures though.

Catch
04-23-2011, 04:21 PM
Taken April 7/8 . A few days into my cut (Around 190/189)

Relaxed shots
http://imgur.com/pV0KK.jpg

http://imgur.com/2Msy5.jpg

http://i.imgur.com/MLUzN.jpg (http://imgur.com/cA7Fk)

Flexed
http://imgur.com/O3I0t.jpg

http://imgur.com/mhPZf.jpg

http://imgur.com/8jzJa.jpg

Inb4capser
inb4hairy
Yes pinkfrog.

I can't find my charger to get the before pictures off my camera :\
Anyways, not too sure I'm pleased with the results. I know it is a big step up from how I used to look but without actual pictures its hard to make that judgement.
AM weight: 181.6

Coke
04-24-2011, 07:53 AM
The pictures will do a world of good as it reflects your progress along the way.

Glad to see you making strides in school and with the lifting.

Catch
04-25-2011, 06:59 PM
@Cocoa:Yeah, I am going to take some more once I get down to 180, and then 175 if I decide to go there.
---
Leg press:
1 pps x 8
2 pps x 5
3 pps x 1
4 pps + 20 lbs x 5 x3
1 pps x 20
- As much as I love these, I'm not going to do them anymore. Bothered my toe. Dumb toe.

Bench:
Bar x 10
115 x 5
135 x 3
160 x 5
160 x 3
135 x 8
-No spotter for the 160. Didn't feel like dropping it on myself, so I just dropped it down to 135. I'll shoot for it again on Friday

Chin ups
BW + 15 lbs x 5 x 3
---
Happy with the chin ups. Don't think there was any kipping at all. I can tell this cut is starting to get to me a little. Been feeling very lethargic. Or maybe I just need to get the proper sleep. Won't be happening tonight with all the crap I have to do.
AM weight: 182.6, gained a pound over easter. Eh, timed refeed :P

Either tonight or tomorrow I'll be posting my plans on here for the next couple of months. Comments/criticisms welcome.

Got an 84 (B) on that applied calc exam :\ not too happy about it, but whatever lol

Catch
04-25-2011, 10:14 PM
First a quick review. Doing SS my squat has been brought up from 95 x 5 x 3 to 235 x 5 x 3. I brought my bench up from 95 x 5 x 3 to 160 x 5 (x 3 on the second set :P). Deadlift started at 65 lbs x 5 and is all the way up to 225 x 5, with tons more linear progression left. One of my proudest lifts is also my weakest - I brought my OH press from the bar to 100 x 5 x 3. In the beginning, I was struggling to get the bar up for that 15 reps.

I went from 167 to an even 200 pounds on SS/Gomad. While that is a different subject (write up later? haha), I won't be doing gomad again when I bulk. Don't get me wrong, I'll still abuse the shit out of the milk though. While my strength increased with this ~30 pound gain, so did my body fat. All in all, I know I'm not done with SS (rather, linear progression) just yet, I will be soon. Once my toe heals up, I'll be getting back into squats and start doing power cleans.

Now on to the fun stuff lol. Like I said before, I am currently around 182. I will be dropping down to at least 180 and see how I feel from there. I'll be taking some progress pictures once I hit 180, but most likely I will diet down to 175. Once I get there, I plan on simply maintaining my weight and hopefully my lifts, if not increasing them. I don't know how I am exactly supposed to handle this whole train while maintaining though, so I may need some help with that in the future.

I plan on only doing that for a few weeks though (depending on how long it takes me to get to 175) until June 1st. Once June 1st hits, I'll start bulking. School with be letting out around the 7th, so I'll have tons more free time to focus and eat. Speaking of that, I think I will continue to adopt an intermittent fasting schedule - this time I'll probably stick with something a bit more flexible. Maybe 10/14, 12/12, something. I'll figure that out later. I feel like the style has really helped me cut this weight (despite the fact I don't always eat the best lol) but getting the calories in in that eight hours can sometimes be kind of annoying. maybe it is because of class though, Idunno.

Anyways, the bulk begins on June 1st. I'll do a much more clean bulk around instead of that GOMAD stuff where I was taking in an extra 3000 calories (probably) that I just didn't need, which just turned into fat. Obviously I plan on staying as lean as possible while I bulk, just like everyone else lol. I may take two/three week time frames every ~2 months to cut excess weight. I don't really care about my "summer body" so much at the moment - I've been fat the rest of the summers so whats one more :P lol. I may be going to Cancun for spring break next year, so I obviously want to look good for that and will probably cut a 4-8 weeks out depending on where I am.

And finally on to the routine. I plan on doing Baby Got Back once I hit this bulk. I'm too far away to really nail down specifics (plus I haven't read it in awhile lol) but that is the routine I'll most likely do.

Wall of text. Damn I write a lot.
Anyways! Thoughts/ comments guys? Sound good? Change it? Notasinglefukgiven?

Catch
04-26-2011, 11:24 AM
Fasted cardio (bike) 20 min, 3.5 miles.
AM weight: 181.6

Catch
04-27-2011, 10:15 AM
Deadlift
Curl bar x 5 (whatever guys)
135 x 3
185 x 3
230 x 5

OH press
Bar x 3
65 x 3
75 x 3
105 x 5
105 x 3
95 x 2
95 x 5

Cardio
Eliptical - 15 min
Bike 20 min
---
Not bad for an hour or so of sleep. So tired.
Was up all night doing my speech and working on my research paper for today.
Fell asleep around 4, woke up at 5:15 am. Cooked, hit the shower then off to the gym before my speech. Figured if I was tired I wouldn't have that shaking I did last time plus I don't have time the rest of the day. I got up to help a friend demonstrate his speech, didn't shake. When it came to be my turn I started to shake. but then I forced myself to stop and kept going. Smooth sailin. I'ma beast.
And now the whole class knows how to make a smoothie.
Skipping class my night class to sleep and study for another one lol

Anyways, I took a video of my deadlift. The angle is kinda bad since I had to prop it up against the wall and its a front shot. I'll try and get a side shot next week and upload them both.

Figured out that three reps for warm ups works really well. Will continue to implement this.
---
Song of the week, since I forget it.
Current favorite.

http://www.youtube.com/watch?v=rl1f0IBCTds
Easton Corbin - Can't love you back

chevelle2291
04-27-2011, 11:45 AM
First a quick review. Doing SS my squat has been brought up from 95 x 5 x 3 to 235 x 5 x 3. I brought my bench up from 95 x 5 x 3 to 160 x 5 (x 3 on the second set :P). Deadlift started at 65 lbs x 5 and is all the way up to 225 x 5, with tons more linear progression left. One of my proudest lifts is also my weakest - I brought my OH press from the bar to 100 x 5 x 3. In the beginning, I was struggling to get the bar up for that 15 reps.
That is a damn strong OH press. You should be proud man.

I went from 167 to an even 200 pounds on SS/Gomad. While that is a different subject (write up later? haha), I won't be doing gomad again when I bulk. Don't get me wrong, I'll still abuse the shit out of the milk though. While my strength increased with this ~30 pound gain, so did my body fat. All in all, I know I'm not done with SS (rather, linear progression) just yet, I will be soon. Once my toe heals up, I'll be getting back into squats and start doing power cleans.
You made excellent progress in strength, and no doubt GOMAD helped with that. However, I'm a firm believer that if half this board started following diets a little more closely (using a scale or measuring cups, etc.) their gains in size and strength would increase dramatically. I know it has for me.
Now on to the fun stuff lol. Like I said before, I am currently around 182. I will be dropping down to at least 180 and see how I feel from there. I'll be taking some progress pictures once I hit 180, but most likely I will diet down to 175. Once I get there, I plan on simply maintaining my weight and hopefully my lifts, if not increasing them. I don't know how I am exactly supposed to handle this whole train while maintaining though, so I may need some help with that in the future.
The one piece of advice I'd give you is to weigh your food out if you are going to do a cut. I have seen plenty of failcuts where an individual didn't get proper macros (what those are for you I idk, but I've found that high protein is a must FOR ME) or some other variable was out of place and they just ended up being smaller and still looking flabby.

I would just train as hard as you can while on your diet. Your cut shouldn't be that drastic and if you do it slowly you should maintain or gain strength.

I plan on only doing that for a few weeks though (depending on how long it takes me to get to 175) until June 1st. Once June 1st hits, I'll start bulking. School with be letting out around the 7th, so I'll have tons more free time to focus and eat. Speaking of that, I think I will continue to adopt an intermittent fasting schedule - this time I'll probably stick with something a bit more flexible. Maybe 10/14, 12/12, something. I'll figure that out later. I feel like the style has really helped me cut this weight (despite the fact I don't always eat the best lol) but getting the calories in in that eight hours can sometimes be kind of annoying. maybe it is because of class though, Idunno.
I'd read all of leangains if I were you. IMO probably the best IF protocol around. Results on his board are quite amazing.

Anyways, the bulk begins on June 1st. I'll do a much more clean bulk around instead of that GOMAD stuff where I was taking in an extra 3000 calories (probably) that I just didn't need, which just turned into fat. Obviously I plan on staying as lean as possible while I bulk, just like everyone else lol. I may take two/three week time frames every ~2 months to cut excess weight. I don't really care about my "summer body" so much at the moment - I've been fat the rest of the summers so whats one more :P lol. I may be going to Cancun for spring break next year, so I obviously want to look good for that and will probably cut a 4-8 weeks out depending on where I am.
IMO, depending on where you are at and how well you lose body fat that cut may take quite a bit longer than 4-8 weeks. What is your etimated BF now? Visible abs? Vacularity?

And finally on to the routine. I plan on doing Baby Got Back once I hit this bulk. I'm too far away to really nail down specifics (plus I haven't read it in awhile lol) but that is the routine I'll most likely do.
Solid routine. Very solid in fact.

Wall of text. Damn I write a lot.
Anyways! Thoughts/ comments guys? Sound good? Change it? Notasinglefukgiven?

Response above. Nice journal and great progress. :)

Catch
04-27-2011, 02:09 PM
Chevelle: Man I've been meaning to comment on your journal for a long time. But I didn't want to come off as some stalker because I read most of it lol your probably the reason I decided to start a journal. But guess I can stop by yours now officially

Anyways,

Thanks for the OH press thing. In the other forum I visit, that seems like nothing for most of the people there so I didn't really know.

My diet isn't honed in like most people on here; when I bulk I probably won't worry exactly how much I get as long as it isn't overboard and I'm gaining slow and steadily. Diets pretty much the only thing that isn't on point with me (well besides sleep. but eh, college student) and I know it's a major factor, esp. during a cut. I seem to be getting in enough protein, I don't really have my macros mapped out. I still live at home, so I can't necessarily get all the groceries myself, but I can also ask my mom to buy some stuff when she goes to the store. She likes to eat healthy too (Currently on the no/low carb paleo diet mix thing, she lost a ton of weight even though she was already skinny and is complaining about putting it back on. Eh) but shes a little bit misguided on whats really true and whats not. But its my mom, gotta love her.

I have been really thinking about this scale these past two weeks actually. I can't just go by feel on what is eight ounces, and I sure as hell know some of the chicken breast I am eating is NOT eight ounces lol,

I read most of leangains. I love it for the most part. He is right though when he says to do something to get your mind off food, because it can be so miserable to sit there and think about it. Estimated BF? hm. I couldn't say, not really quite at that level of being able to identify something like that yet. I'm almost ten pounds lighter than in my pictures. I can see my abs move when I contract them, but they aren't visible except for a faint outline (or maybe its just wishful thinking lol) so I know I'm not around 12% but I'm somewhere kinda close I assume. Vascularity in my forearms and arms is starting to get crazy (to me at least); might just be good genetics though.

chevelle2291
04-27-2011, 02:25 PM
Chevelle: Man I've been meaning to comment on your journal for a long time. But I didn't want to come off as some stalker because I read most of it lol your probably the reason I decided to start a journal. But guess I can stop by yours now officially

Anyways,

Thanks for the OH press thing. In the other forum I visit, that seems like nothing for most of the people there so I didn't really know.

My diet isn't honed in like most people on here; when I bulk I probably won't worry exactly how much I get as long as it isn't overboard and I'm gaining slow and steadily. Diets pretty much the only thing that isn't on point with me (well besides sleep. but eh, college student) and I know it's a major factor, esp. during a cut. I seem to be getting in enough protein, I don't really have my macros mapped out. I still live at home, so I can't necessarily get all the groceries myself, but I can also ask my mom to buy some stuff when she goes to the store. She likes to eat healthy too (Currently on the no/low carb paleo diet mix thing, she lost a ton of weight even though she was already skinny and is complaining about putting it back on. Eh) but shes a little bit misguided on whats really true and whats not. But its my mom, gotta love her.


Lol at the stalker thing. :p

If there is ONE thing I have learned from the more experienced guys on here it is that diet is the greatest/most important variable in achieving one's goals. I spun my wheels for years before finally buying a scale and getting relatively precise. If you can, I'd say do it. You can log all that stuff on Fitday to track your diet online....a very useful tool.

Groceries at home is a toughie. If you can, get a job and buy your own..that's what I'm doing at school. It's nice to have the freedom for sure.

For how long you've been training, 100 for reps is not a bad OHP at all. Strength will come in time.

Catch
04-27-2011, 08:35 PM
I have a job working for my family. They own their own business. I was gonna buy food a week or two ago and then my mom went to this store right by our work and bought me some chicken breast, tilapia filets, some kind of other fish, and something else. Anyways, I'm def gonna look into this scale. Found out my grandma has one, so I might be golden.

Anyway, I'll lay out my meal for today real quick
(Pre workout)Boneless skinless chicken breast (1 - assume its about 8 ounces)
two cups of milk

(Post workout) Two breaded chicken patty's (11 g fat, 12 g carbs, 10 g protein each. Tysons)
A pear. Lost my apple lol
^-- ate at school

beans, ham, and scallop potatoes. Not usually what I eat, but my aunt cooked it for me :\
With a cup of milk lol

hamburger (80/20. Should I get something more lean than this) with a rice krispy treat lol (90 calories)

Coke
04-28-2011, 06:29 AM
You appear to have it made on several levels, the supportive family is a great asset.

Keep doing your thing, lift big and eat well, and later focus on leaning out, especially if you are heading out to Cancun next spring. You should be real pleased by next spring/summer at any rate.

Catch
04-29-2011, 02:39 PM
Thanks. My family is italian, so being supportive is just standard lol
---
Leg extension
30 x 5
70 x 3
140 x 3
200 x 5 x 2
220 x 5
100 x 8

Leg Curl:
30 x 5
60 x 3
90 x 2
140 x 5 x 2
160 x 5

Bench:
Bar x 8
115 x 3
135 x 2
160 x 4 + fail
135 x 3
135 x 5
135 x 3
- Went for the 5th rep on 160 and couldn't get it up. Doubted myself for just a second :\. I held it in the bottom position of the lift for probably 20 seconds trying to get it up/look for a place to put it. I eventually put one side on the ground and rolled it to my pelvis so I could sit up. As I was doing this finally some guy came running lol he was a little late. My hate for bench just keeps going up.

Pull up
BW + 15 lbs x 5 x 3
Wasn't happy with my form on the first set, the other two were just fine
---
All there is folks. Time to go play some gears beta.

Catch
05-02-2011, 06:23 AM
AM weight: 178 Dropping weight rather fast...

Woke up at two am, didn't fall back asleep till about five. Accidently woke up an hour early to go to class but didn't realize it until I was on my way lol. That and the fact I have a ~8 page paper due tomorrow, along with my night class tonight, means I'm probably going to skip lifting too. I don't want to though, so we'll see.
---
Song of the week:
Try and find the dirty version if you like it - a lot better

http://www.youtube.com/watch?v=-tyhqDXD-Cs
DJ yodah - Loser

Catch
05-04-2011, 06:49 PM
Deadlift:
135 x 3
185 x 3
235 x 5
-Got a video of this to post for form check

Bench
-reseted
95 x 3
115 x 3
145 x 3
135 x 5
135 x 5
-145 felt really heavy for some reason, so I dropped it down even more...

cardio
-20 min bike
----
All I got for ya'll today. I'm down to around 178... Starting to like the (little bit of) definition I'm getting. I just need a tan lol

Coke
05-05-2011, 01:09 AM
Glad to hear you are making strides and seeing results guy.

Catch
05-06-2011, 06:30 PM
Thanks man. So far so good.
---
Squat:
Numerous sets, explained in notes.

OH Press:
Resetted,
Bar x 4
65 x 3 x 2
85 x 5 x 3

Chin ups:
BW+ 25 lbs x 5
BW+ 25 lbs x 4.5
BW x 1
BW+ 10 lbs x 5
---
So started practicing squats again. My toe felt fine, but I only went up to 135. I plan on squatting two weeks from now again.
Anyways, lately I've been watching "So you think you can Squat/Bench" For EliteFts on youtube and realized just how shitty my squat form was. Later, I'm going to make a check list and probably put it on here for anybody else to use.

Some of the problems I know so far: My knees go forward too far, the pressure on my feet shifts forward as I go into and come out of the hole, and I need to keep my head up and forward. The last one is the easiest too fix, but I am far too quad dominate at the moment. My hamstrings don't do nearly enough work. Since toady, I've been thinking of ways to fix my squats. So far, I've decided to use box squats first of all. I'll have to have a makeshift one since we don't actually have any at my gym. Perhaps some GHRs for hamstrings? My upper back seems fine, but my lower back needs some more work to strengthen it as well. All I have so far.

Deadlift form check coming in the next post...

Catch
05-06-2011, 06:33 PM
http://www.youtube.com/watch?v=eSfBlPOi0xQ

235 lbs - 1 x 5 @ ~179

Critiques wanted. I noticed in my last set my upper back rounds slightly.
Oh and sorry it's sideways lol

Catch
05-09-2011, 07:47 PM
Box Squat:
Form work
Multiple bar sets, only up to 135 x 5 x 2 to practice form.

Bench:
Bar x 8
115 x 3 x 2
135 x 3
140 x 5 x 3

Chin Ups
BW+25 lbs 5/5/4
---
Really starting to work on my form in the squat and bench. Squat isn't that bad, and it doesn't bother me toe really. So I'm gonna give it another week before I start the serious weight again. Will probably be doing 2 plate form work on box squats.

Bench on the other hand, is a bitch to set up haha

Too much kipping on the last rep or two on the chin ups. Will be using 25 lbs next time.
Weight is down to 178.4 or 6. Stagnant for about a week, so I'm gonna add some cardio on saturdays probably. Only about half an hour.
---
Video of the week:
Kontraband Muzik - Fame
http://www.youtube.com/watch?v=wz6-1XczIIE
Sweet video too

chevelle2291
05-09-2011, 07:50 PM
Deads looked good. From that angle i didn't see anything really wrong with them.

I wouldn't overly worry about the UPPER back rounding, it's the lower back you want to watch out for. If you look at world class PLers and how they pull, many of them pull with a rounded upper back. I know I do.

chevelle2291
05-09-2011, 11:25 PM
Also, your dubstep is weak. :p


Get on my level son lol:
[video]http://www.youtube.com/watch?v=atdUtc45aKI[video]

Skrillex>all.

Catch
05-10-2011, 07:40 PM
At least my videos work. But yeah, some dude in my speech class played them during his speech. the Rock n' Roll song. I can dig it lol

And thanks for the tip on the deads, I just saw in the article that it was a sign of a weak link or whatever.

Anyways, I feel like I need to add another day to the gym lol. I legit had to resist the temptation to go lift today.

chevelle2291
05-10-2011, 08:04 PM
At least my videos work. But yeah, some dude in my speech class played them during his speech. the Rock n' Roll song. I can dig it lol

And thanks for the tip on the deads, I just saw in the article that it was a sign of a weak link or whatever.

Anyways, I feel like I need to add another day to the gym lol. I legit had to resist the temptation to go lift today.

Damnit yea I fucked it up lol.


http://www.youtube.com/watch?v=mYLzrh-Cs6A

Catch
05-11-2011, 09:37 AM
Might have to start throwing some skrillex on the ipod
---
Deadlift:
135 x 3
185 x 3
185 x 2
240 x 5
135 x 8

OH Press
Bar x 5
65 lbs x 3
65 lbs x 4
90 lbs x 5 x 3
---
Had to cut the session short today (no cardio). Had to be in class in half an hour and still had to print off my speech outline, ect.
Not a bad session for four hours of sleep... but I felt my form breaking down with the deadlift. I think my OH press is getting stronger though, so maybe I'll break through 105

Also worked out at my uni today. the bars tore a new one into my hands lol

Coke
05-11-2011, 01:12 PM
Looks nice, it takes grit to get the session in that way with minimal sleep.

chevelle2291
05-11-2011, 01:47 PM
Solid deadlifts catch

Catch
05-13-2011, 07:39 PM
Thanks y'all
---
Edit: AM fasted cardio 20 min

Box squat:
135 x 5 x 3
Just working on my form. next week I'll move up to 185 and then 225.

Bench Press:
95 x 3
115 x 3 x 2
145 x 5 x 3

Pull ups:
BW+ 25 lbs x 5 x 2
BW+ 25 lbs x 4.5
-Just a little bit of kipping at the very end.
---
So I'm doing box squats and when I sit down, I'm not sure how to stand back up. Do I just stand directly back up, or do I move forward then stand up? I don't know if that makes any sense, but I lift off a little bit, move myself forward, and then do the lift. It seems to be placing a lot of strain on the lower back, but I'm not sure...?

Any help appreciated fellas

Mark!
05-13-2011, 07:57 PM
Watch the vid in this thread.
http://www.wannabebig.com/forums/showthread.php?143215-Squat-ROM-Question
I do it the same way, and haven't had any issues. Solid work man.

Catch
05-14-2011, 12:47 PM
Thanks mark. I'll letcha know how the squats go on monday, thanks for the video too.

AM weight: 177.6
Afternoon fasted cardio: 5 min bike (warm up), 25 min elliptical.

Catch
05-16-2011, 01:52 PM
Parallel box squat
45 x 5
135 x 5 x 2
185 x 2
135 x 3

OH Press
Bar x 5
65 x 3
75 x 3
75 x 3
95 x 5 x 3

Chin Ups
BW+25 lbs x 5 x 3
----
My box squats didn't go too well. I forgot to watch that video since I was too busy putting some skrillex (and others) on my ipod. I was on the box but couldn't get back up and legit had no idea what to do lol and I couldn't stand back up. So I just took a minute and then stood up. Racked it straight after lol so pissed. Friday I'll kill it.

Can feel my shoulders finally getting stronger in the OH press, and the chin ups were a breeze.

AM weight: 179
AM weight2:176.6
- So I had a minor freak out about this. When I first got on the scale and saw 179 I sat there like wtf, I added two pounds over night:confused:? I knew my calories were in check. It bothered me so much that after my shower I got back on the scale and it read 176.6 (Where I was around thursday). Now I'm just convinced that my scale must be busted or something...

Song of the day:
Get Em - Ace hood

http://www.youtube.com/watch?v=oL8Bgd1rUXQ
Found it on YG's journal, so shout out to that guy. Felt like a boss listening to this.

chevelle2291
05-16-2011, 02:32 PM
Catch, what are your goals again? More strength-oriented?

Don't worry about the daily fluctuations. Happens to me all the time.

Mark!
05-16-2011, 05:40 PM
Yeah, fluctations used to cause mini heart attacks for me, especially dieting down, but that's been put to bed, I can usually pin point why/how my weight has increased, especially after a workout, a gallon of water weighs a TON.

Catch
05-16-2011, 06:47 PM
Right now strength orientated because I want a good base for when I switch to bodybuilding. I'll probably do that in June though lol

About the weight thing... I'm used to my weight fluctuating, but I'm so close to that goal of 175 that I can smell it. Thats why I had that mini freak out... Back when I lost 40 pounds (unhealthy diet -- 1400 cals), my weight platued at 166 or whatever and I was scared that the same thing was happening for some reason. I don't understand how I weigh myself, take a shower and 20 minutes later I'm 2 pounds lighter. Eh, whatever lol

Catch
05-17-2011, 01:24 PM
AM fasted cardio: 6 min bike, 25 min elliptical

Catch
05-18-2011, 01:56 PM
Deadlifts:
Bar x 5
135 x 3
185 x 2
245 x 5
135 x 2

Bench Press
bar x 5
115 x 3 x 2
145 x 5 x 3

Cardio:
10 minute bike
---
Really not happy with my deadlift form. Need to engage the glutes/hamstrings more in this lift, I can really feel my lower back just taking the force... So I've decided to reset down to 205 and work back up again. On the other hand, I feel that my Bench form is really getting nailed down...

Applied calc exam tonight, wish me luck y'all!

chevelle2291
05-18-2011, 02:29 PM
Deadlifts:
Bar x 5
135 x 3
185 x 2
245 x 5
135 x 2

Bench Press
bar x 5
115 x 3 x 2
145 x 5 x 3

Cardio:
10 minute bike
---
Really not happy with my deadlift form. Need to engage the glutes/hamstrings more in this lift, I can really feel my lower back just taking the force... So I've decided to reset down to 205 and work back up again. On the other hand, I feel that my Bench form is really getting nailed down...

Applied calc exam tonight, wish me luck y'all!

If you're pulling conventional there is going to be a LOT of lower back involved, which is a good thing IMO. Deadlifts and rack pulls build better spinal erectors than anything else.

IMO, I wouldn't reset. Post a vid of the next deadlift session (at a better angle please :p) and we'll see what, if anything, is wrong.

8 months ago I was really worried about my deadlift form. Took a vid and it was dead (pun intended) on. I'm guessing this may be the same case. Sometimes when you feel your upper back rounding it's really not when you take a vid. As long as you aren't folded over or SLDLing the shit out of the weight I wouldn't worry too much. Form is going to slip when pushing yourself hard, which you should and have been doing.

Catch
05-18-2011, 07:04 PM
I took a practice video on some (weird) boxes, so I'll try and get it up tomorrow.
-----
How to Prevent a Train Wreck: Playing the Devil’s Advocate
Elitefts.com

By Dan JaffePublished: May 16, 2011
Posted in: Training

No matter the athletic background, the list of injuries and impairments encountered is practically endless. Twists, strains, sprains, subluxations, dislocations, rips, tears—all are part of a day’s work for the physically active. Immunity from the nagging injuries that constantly plague the athlete can’t be avoided…or can they?



Since the days of the legendary Jack Lalanne and his chair workouts to the incredibly horrible Tony Horton and his P90X, strength training has become a mainstay accessory in the daily lives of the physically active. Whether you’re a nine-year-old soccer player being forced by your parents to engage in extra training at the local “athletic performance” facility, an aspiring collegiate football player looking to “bulk up” and get shredded before pre-season, or a “past his prime” desk jockey eager to get back in the mix by participating in a triathlon, resistance training has become as common of a trend at home as watching the atrocious excuse of a show Grey’s Anatomy.

Here’s the thing–what do you do? Sure, going to your local commercial fitness center is a good start, but how far can a place like that get you? Any Joe Dokes or Sally Studebaker can get their personal training certification online and can you guess where they get jobs? That’s right—commercial fitness centers. The big problem here is that most of the inexperienced lifters out there think that a direct correlation exists between biceps circumference and strength training knowledge. Not exactly. Of course, this isn’t always the case, as there are many great personal trainers out there. It’s just a matter of picking them out of the crowd of over tanned juice monkeys who don’t know their heads from their asses. Fortunately, if you’re on EliteFTS.com, this isn’t your problem.

Now that we’ve managed to maneuver away from the Jersey Shore and into the gym, we need to discuss your training plan. With such a litany of variations in training protocols to choose from, who knows what the hell works best. Will you respond best to high volume, low intensity, or low volume, high intensity? With the exception of performing some extensive blood work and a muscle biopsy or two, we have no idea what your muscle fiber type expression looks like or what your baseline hormone profile demonstrates. Do you demonstrate predominantly type I, slow twitch fibers and have an HGH profile of a 25 year old in the middle of his sleep cycle? Or do you demonstrate predominantly type II, fast twitch fibers with so much testosterone that you have more hair on your back and knuckles than your head? In either case, there isn’t any cookie-cutter program that will maximize your potential.

From the perspective of a collegiate strength coach, what is our number one priority? Is it maximizing athletic performance? Well, in a way, yes it is. However, this isn’t possible if your athletes are spending more time with the athletic trainer than they are on the playing field. Our number one goal is injury reduction. Anyone who claims otherwise is either omnipotent or has access to a flux capacitor. In essence, we are here to make our athletes game ready by improving their overall strength and conditioning and minimizing the risk of them getting hurt on the field. Obviously, it isn’t possible to prevent injuries. However, we do our absolute best to improve structural stability at joints, increase bone mineral density through direct skeletal loading, and enhance maximal strength and stamina, all in an effort to keep our athletes ready.

Take a minute and look at your programming. Can you say that your program takes all these things into consideration? I’m not saying get rid of squats and benching in place of TKEs and direct rotator cuff work. That would be stupid. What I’m saying is find a balance of anterior and posterior (if anything, in favor of posterior). Utilize your compound movements intelligently. don’t do any of that circuit crap a la Cross Fit. Take advantage of your accessory lifts. And remember, they’re accessory or complementary to your core lifts. They aren’t replacements.

Find that you’re still encountering some issues? Can’t quite figure out what’s lacking? Take a look at this and see what you think. Remember, claims aren’t being made that this methodology offers any absolute advantages over other methods of training. I’ve seen success using 5/3/1, linear, non-linear, undulating, block, and others. I’m just offering up some food for thought and, as indicated in the title, playing devil’s advocate. Here’s the “quick and dirty” on the history behind the high intensity training (HIT) philosophy

Back in the 1970s, Arthur Jones, Dr. Ellington Dardon, and Dr. Wayne Wescott examined the value behind theories and principles of the “one set” training protocol as they related to Nautilus strength equipment. These gentlemen had the goal of maximizing training efficiency through precisely directed efforts over as short a period of time as possible. Of course, as most new and untested ideas and theories go (remember Darwin?), this method of programming was thrown aside by many of the days traditional strength coaches and resistance trained athletes. However, given its ease of use and emphasis on exercise machines over the ever intimidating free weights, the HIT method was widely accepted by the general population.

It wasn’t until coach Dan Riley at West Point began implementing this technique with his athletes that HIT began garnering a broader base of support. Riley was eventually hired by Joe Paterno at Penn State in 1977, with his team winning the national championship in 1982. Following suit, Riley then moved on to Joe Gibbs and the Washington Redskins in 1983, the same year in which the team won the Super Bowl. (Obviously, there are many additional factors to consider regarding contributing factors to these championships such as recruiting/drafts, strategy, etc., but it’s always nice for strength coaches to pair on field championships with weight room techniques).

From here, many of Riley’s assistants/disciples carried the philosophy of HIT with them wherever they went, including but not limited to the Steelers, Bengals, Texans, Michigan State, Notre Dame, Toledo, the 1992 Olympic Bobsled Team, and bodybuilders Casey Viator, Mike Mentzer, Dorian Yates, and Sergio Oliva (Philbin, 2004).

HIT is defined as a strength training philosophy focusing on high intensity work that entails performing high quality repetitions to momentary muscular fatigue (Philbin, 2004). The goal is to develop balanced strength throughout each muscle group by developing maximum strength and power through the safest medium possible. Through what is defined as the “triple progressive overload process,” which takes into account not only reps and weight but time under tension, the HIT philosophy claims to improve not only strength and endurance but explosive power, speed, quickness, reaction time, coordination, agility, balance and movement efficiency, lean muscle mass, flexibility and joint stabilization, tolerance for muscular discomfort, anaerobic threshold, and basal metabolic rate (Philbin, 2004). In addition—and most prominent to the theme of this article—HIT boasts a reduction in risk of injury in the weight room or playing field, reduced low back and shoulder complications, decreased recovery time from injuries, reduced body fat, and significant reduction in training time (Philbin, 2004).

I’ll admit that I find some of these claims to be a bit shady, but as I said before, I’m presenting an unbiased summary of the HIT philosophy. If you think physiologically about some of these claims, they do make sense (e.g. increased time under tension equals (potential) metabolic acidosis equals greater GH release equals increased lipolysis equals decreased body fat).

HIT utilizes what is called “the perfect rep.” What this repetition entails is a slow, controlled repetition that minimizes momentum and maximizes muscular tension and fiber recruitment (Philbin, 2004). The perfect rep is claimed to maximize strength gains through the strength curve targeted while performing the lift, minimizing the risk of musculoskeletal injuries. During the positive phase of the lift, it is essential to establish proper body alignment while moving the weight in a slow, controlled, concentric contraction. Bounces and/or extraneous movements aren’t permitted aside from the essential “squeeze and pause” at the end of the range of motion to ensure that the athlete has complete control of the weight and has maximized fiber recruitment. Upon completion of this isometric pause, a slow, controlled, eccentric contraction is utilized to lower the weight, maximizing force production (less than 40–60 percent greater than concentric) and time under tension (Philbin, 2004).

HIT utilizes the specific adaptation to imposed demand (SAID) principle as a means of justification, stating that an increase in any one component of the “triple progressive overload” (e.g. reps, load, time under tension) implicates an improvement in overall strength and performance.

Below is an example of the desired repetition range paired up with the estimated time under tension:



As with all training methodologies, a comprehensive programming or periodization scheme exists within the philosophy of HIT. The authors recommend that whole body workouts be utilized twice per week for no more than six weeks, interspersed with six weeks of traditional resistance training (Philbin, 2004).

Breakdown training (drop sets) is utilized to extend the duration of the particular exercise set by reducing the resistance while performing a few post-fatigue repetitions. For example, ten repetitions are performed to fatigue with the addition of three reps with 10–20 percent less weight at the end of the set. A total of 10–12 exercises are utilized, with a total training session duration of 20–24 minutes.

Assisted training extends the exercise set by receiving help from a partner, specifically during the concentric phase, for only a few post-fatigue repetitions. For example, ten repetitions are performed to fatigue with an additional three repetitions performed with a partner’s assistance. A total of 10–12 exercises are utilized with a total training session duration of 20–24 minutes.

Pre-exhaustion training extends the exercise set by performing two successive exercises for the target muscle group, specifically a rotary followed by a linear exercise. For example, ten repetitions are performed to fatigue followed by five repetitions of a second exercise. A total of 14–16 exercises are performed with a total training session duration of 24–28 minutes.

Slow positive emphasis training extends the exercise repetition with a ten-second lifting movement followed by a four-second lowering movement. For example, five repetitions are performed to fatigue, each with a ten-second concentric and a four-second eccentric component. A total of 10–12 exercises are performed with a total training session duration of 20–24 minutes.

Slow negative emphasis training extends the exercise repetition with a four-second lifting movement and a ten-second lowering movement. For example, five repetitions are performed to fatigue, each with a four-second concentric and a ten-second eccentric component. A total of 10–12 exercises are performed with a total training session duration of 20–24 minutes.

As I mentioned before, this article isn’t meant to persuade anyone to utilize HIT in place of other training philosophies. Instead, it is a dialogue/introduction to an additional training technique to add to your toolbox. It’s our responsibility to perform the research, whether through reading or “in the trenches” experience, to develop for ourselves the most complete and well-rounded understanding of all things strength. Hopefully this article provided some additional insight for the forever hungry strength training enthusiast, the old and broken, and the young, dumb, and full of…muscle.

References

Philbin J (2004) High Intensity Training: More Strength and Power in Less Time. Human Kinetics: Champaign, IL.

Catch
05-19-2011, 08:07 AM
AM Weight: 175.4 :evillaugh:

Catch
05-19-2011, 02:23 PM
Cardio:
5 minute bike
25 minute elliptical

Catch
05-20-2011, 10:17 AM
AM weight: 174.4
Hell yeah.
Feelsgoodman.jpeg.
Likeaboss.gif

Gonna get some pictures and post em up soon

http://files.sharenator.com/Aww_Yeah_meme_Meme_Faces-s250x196-156976.png

Catch
05-22-2011, 06:05 PM
Box Squat
Bar x 5
135 x 5 x 2
185 x 2
185 x 2
185 x 2
-Didn't want to get stuck on the box again

OH Press
Bar x 5
65 x 3
75 x 3 x 2
100 x 5 x 3

Pull Up
BW + 30 lbs x 5
BW + 30 lbs x 5
BW + 30 lbs x 4.5
-Too much kipping on the last one.

---
Meant to post this Friday (obv) but right after the gym I was out for about 5 hours and only came home to take a shower.

Next week I think I'll take a mini deload then max out the following week.

Anyways, pictures up soon.

Catch
05-22-2011, 06:28 PM
Here y'all go!

Relaxed:
http://i.imgur.com/5k9UF.jpg (http://imgur.com/1spkU)

http://i.imgur.com/tfMQf.jpg (http://imgur.com/c91xW)

http://i.imgur.com/Q2CbY.jpg (http://imgur.com/f9wBn)

Flexed:
http://i.imgur.com/IwFWa.jpg (http://imgur.com/kQvGl)

http://i.imgur.com/LdrfK.jpg (http://imgur.com/1hsfL)

http://i.imgur.com/yDIyW.jpg (http://imgur.com/1yZUz)

http://i.imgur.com/7jOcJ.jpg (http://imgur.com/jx8GG)

Bonus Pose
http://i.imgur.com/muvq4.jpg (http://imgur.com/ulXNM)

The lighting for these just weren't good, I dunno why. Couldn't get a good flash or no flash one really. Even with all 63 pictures I took. Need a tan though lol

Also added a front relaxed to my pictures on page 2 that I forgot

Coke
05-23-2011, 09:24 AM
The pics are good Justin, especially considering these are 'starters' - this is just the beginning, really.

Catch
05-23-2011, 01:29 PM
Thanks terry. I mean it isn't that I'm unhappy with where I am... From where I was its probably major progress, but I'm not even close to where I wanna be.
---
Parallel box squat
Bar x 10
135 x 5 x 2
205 x 1

Bench Press
Bar x 10
115 x 3
135 x 5 x 3

Chin Ups
BW + 10 lbs x 5 x 3
----

Finally recovered from my uni's spring concert on Saturday. Good time, but got cock blocked the worse I have ever been there. So pissed haha (Details if requested :P)

These box squats really are a bitch. I have a really hard time coming off the box (Hamstring/glute weakness? I dunno) and I almost got stuck at 135. Still went for 205 and had to sit back down and power myself up.

Gonna max out next week, then start baby got back on June 6th
---
Swedish House Mafia - Save the World

http://www.youtube.com/watch?v=BXpdmKELE1k&feature=player_embedded
May or may not have been stolen from another journal

Catch
05-25-2011, 05:49 AM
Deadlift:
135 x 5 x 2
185 x 2
205 x 5

DB Bench Press
25 lbs x 5
45 lbs x 5 x 3

Cardio:
Ten minute bike
---
One of those speech days, so two hours of sleep before I hit the gym. I was lucky today was a deload.
Some dudes had weight on the bench. I dunno if they left it there, but I didn't have time to or care enough to ask, so I just went for the dumbbells for the first time in awhile.

Trying to decide how I want to do my max week next week - if I want to do squat then bench then deadlift, or swap the squat or deadlift, or even if I should do squat at all because my toe isn't 100% (prob about 90). I think I might push everything back a day and do squat wednesday, Bench Friday, and deadlift the following monday.

Last speech today, thank God. lol

Catch
05-27-2011, 01:27 PM
Free squats:
Various warm up/practice sets.
115 x 5 x 2
135 x 5

Bench Press:
Bar x 10
95 lbs x 5
115 x 5 x 2

Pull up
BW x 5 x 3
----
So I was starting to get happy with my box squat form, but then figured since I'll be maxing out next week, I needed to practice my free squat form. I was really disappointed but I'm not sure how bad it is... I feel that my knees travel too far forward. It's a mixture between balance, flexibility, and weakness issues. Heres the video, I need critiquing.


http://www.youtube.com/watch?v=tTumbp0PgGU

Other than that, the rest was good.

Catch
06-01-2011, 12:40 PM
Squats
Bar x 5
135 x 5
155 x 2
185 x 2
225 x 1
265 x 0
265 x 0
245 x 0
---
Fuck squats. So pissed about this. It was a shit show really. Couldn't even get 245 when my previous max was 260. After I couldn't get 245 I called it a day.

Looks like I'll be spending a lot of time in the squat rack.

Got a video of all but one. Dunno if I'll upload any though lol
----
Video of the week:
So Appalled - Kanye West

http://www.youtube.com/watch?v=JztZETJ4SaQ

Coke
06-02-2011, 02:52 AM
Unless I'm missing something, your squats are actually pretty good - hope you stay with 'em.

Catch
06-03-2011, 01:19 PM
Thanks man. I thought there were terrible, but the other forum I post in said the same thing. I'm going to stay with em though, just need to work at them.
---
Bench:
Bar x 5
135 x 3
160 x 1
185 x 0
185 x 1 (With a spotter, small assistance?)
---
A guy saved me on the first 185 attempt and then I asked someone to spot me on the second one. When I post up the video of all this later, I'll let y'all decide if I got 185 or not.

Anyway, after I got done the same guy that saved me told me that it was a heavy bar, so it was 55 lbs and not 45... While I don't know where he got it from, I kinda trust the guy since he rushed over to save me. So that would make all my lifts go up by 10 lbs (at least on bench) and would make this day more 145/170/195...

Oh and by the way, I got a video for y'all coming up :D Debating on whether or not to put my squats in it though.

chevelle2291
06-04-2011, 03:12 AM
Your squats looked fine. That form would be fine to progress on. Maybe a bit more depth, but your back was nice and straight so if lower depth=rounding then I'd avoid lower depth.

One thing I will say is that while form is no doubt important, constant stressing over it=less focus on weight and rep progression. Form is going to break down when you are busting your ass on a squat or DL. The important thing is for it to remain acceptable and tread that line where your form is still relatively safe even though you may have to cheat slightly to progress. So a slight GMing on squats or a slight rounding in the back on DL is nothing to stress about provided it doesn't become the norm every time.

About the bar. If the bar is a fat bar and has a bit more thickness than the standard olympic bar then it may weigh 55 instead of 45, but I would just cite the 45 number for standards sake. Have you tried benching in a rack? I don't do any sort of barbell pressing unless I'm in a squat rack--I don't trust spotters. Really let's you push yourself without any worry whatsoever or subconscious rushing through the set so as not to detain the spotter from his workout for too long.


Looks like you leaned up some too eh? You going to continue to cut?

Time+Patience
06-04-2011, 08:34 PM
I haven't been in here in a while Justin, but the squats look solid. I have the same issue to where I feel that my knees come in a bit, and even if I focus on pushing them out the knees will still tread inwards a bit. I still feel in control of the weights and don't have any issues with pain so I don't stress over it too much.

What is your schedule looking like for this week? Lots of finals?

I see you squatting the corner squat rack over there at Fitworks! That was my squat rack for the 7 days that I was there. I think that leg press messed me up though. I was never right with my back after that day of leg presses.

Are you feeling any lingering affects from the toe issue? Is everything all healed up?

Time+Patience
06-04-2011, 08:39 PM
I As I mentioned before, this article isn’t meant to persuade anyone to utilize HIT in place of other training philosophies. Instead, it is a dialogue/introduction to an additional training technique to add to your toolbox.

I just finished reading a book by Ellington Darden called "The New HIT" or something like that. It was a great read and I am most likely going to go all out with a HIT routine. I have done DC (doggcrapp) Training a few times and I love it. It has a lot of the HIT principles in it, but I have never tried a HIT full body type routine.

I am considering my own type of HIT themed routine with a few changes. I think HIT is awesome and too many put too much stock in higher volume routines. I think others do higher volume because that's the norm. Some people act as if they won't make any progress doing a HIT style routine!

Catch
06-05-2011, 12:31 PM
Your squats looked fine. That form would be fine to progress on. Maybe a bit more depth, but your back was nice and straight so if lower depth=rounding then I'd avoid lower depth.

One thing I will say is that while form is no doubt important, constant stressing over it=less focus on weight and rep progression. Form is going to break down when you are busting your ass on a squat or DL. The important thing is for it to remain acceptable and tread that line where your form is still relatively safe even though you may have to cheat slightly to progress. So a slight GMing on squats or a slight rounding in the back on DL is nothing to stress about provided it doesn't become the norm every time.

About the bar. If the bar is a fat bar and has a bit more thickness than the standard olympic bar then it may weigh 55 instead of 45, but I would just cite the 45 number for standards sake. Have you tried benching in a rack? I don't do any sort of barbell pressing unless I'm in a squat rack--I don't trust spotters. Really let's you push yourself without any worry whatsoever or subconscious rushing through the set so as not to detain the spotter from his workout for too long.


Looks like you leaned up some too eh? You going to continue to cut?

The only thing I'm really worried about my squats were my knees traveling too far forward, that's all. Plus my deadlift seemed to be really be taxing my lower back and I don't want to go through a lower back injury at all haha. I'm not too sure about the bar thing. There is one bar thing that seems a little lighter than the rest so maybe, but I dunno.

Maybe I'll try benching in the squat rack. Although I already feel weird video taping myself for this upcoming video I'm gonna post lol

Edit: As for leaning up, yeah I guess a little bit. I'm not even trying to diet anymore, but yesterday I was down to ~172. I need to cut some more, but I'm not going to. I'll see what happens over the summer, but that is when I really wanna lift since I can focus on it way more than when I'm in school.


I haven't been in here in a while Justin, but the squats look solid. I have the same issue to where I feel that my knees come in a bit, and even if I focus on pushing them out the knees will still tread inwards a bit. I still feel in control of the weights and don't have any issues with pain so I don't stress over it too much.

What is your schedule looking like for this week? Lots of finals?

I see you squatting the corner squat rack over there at Fitworks! That was my squat rack for the 7 days that I was there. I think that leg press messed me up though. I was never right with my back after that day of leg presses.

Are you feeling any lingering affects from the toe issue? Is everything all healed up?

---
I just finished reading a book by Ellington Darden called "The New HIT" or something like that. It was a great read and I am most likely going to go all out with a HIT routine. I have done DC (doggcrapp) Training a few times and I love it. It has a lot of the HIT principles in it, but I have never tried a HIT full body type routine.

I am considering my own type of HIT themed routine with a few changes. I think HIT is awesome and too many put too much stock in higher volume routines. I think others do higher volume because that's the norm. Some people act as if they won't make any progress doing a HIT style routine!

I have two finals on monday, one at 730 am and the other at 630 at night. Then just one on tuesday at 9:45 and then I'm doneeeee. I haven't even started studying though...

Haha yeah I think I've used that squat rack more than anybody over there. If you don't count curls, I know I have :P Coming back to fitworks after you get done at the uni? But yeah I think everything is healed up with the toe. Sometimes it seems to act up, but never when I'm lifting and just when I bend it up. I think, I don't pay much attention to it so I'm going to assume it is all healed.

Are you going to post the HIT idea in your journal? I'm interested in seeing what you have to say.

Thanks for stopping by guys.

sJarl
06-05-2011, 04:06 PM
Keep up the good work man :)

Catch
06-05-2011, 04:53 PM
Keep up the good work man :)

Bout time you get your ass on here. Now start a journal :evillaugh:
---
Oh boy, was this fun.

Deadlift:
45 lb plate x 8
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
335 x 0*
325 x 1

Notes: Damn, so much fun. The last one was a head turner. I let it fall a little fast and I'm pretty sure everybody in the gym turned and looked. Guess they got scared. Even a worker came out to check on me.

Got a video compilation. So far it just has bench and deadlift. I just need to decide on a background song and I'll put it up. Might upload one with squats added later in the week too?

*Form went to shit here. Rounded back and everything. If I set it up again, I might of gotten it, but I'm not worried about it

Catch
06-07-2011, 05:29 AM
Won't be posting my workout this week. Gonna be trying a bunch of different things. I'll be posting up my BGB routine along with summer plans and all that jazz later today. Anyways...


http://www.youtube.com/watch?v=iLF7tIBnV7c

Inb4 sweet face on that last lift (I died laughing)
I'll be posting this over in the member video section later today.
Off to my final exam of freshman year.
Enjoy

Coke
06-07-2011, 10:28 AM
Well crafted vid bro, good lifts.

sJarl
06-07-2011, 12:13 PM
Will start it after the meet I think. Now my training is kinda random and going mostly by feel.

Catch
06-07-2011, 05:00 PM
Thanks Coca. Had fun making it.
---
Alright, I pretty much have my plans nailed down for the summer. It's going to be a busy one.

So I'm going on BGB starting this coming Monday. I have my exercises picked but I'm gonna go get a feel for them during this week to see what feels comfortable, what I want to change, and what I want to keep. I'll post my selections once I am 100% to make sure I'm doing everything right/have it picked. One of the things I did change was move the 5x5 down to 3x5. It is my plan to eventually work up to 5x5, but I need to condition myself first. Or I may keep them at 3x5, who knows. I'll see what feels best.

Also, I'm going to go get a tire for flipping/pulling/conditioning. I don't know too much about it, but I think I found free tires that I can get. I just need to make sure. I've read the article on here for tire conditioning, but I think I may just do flips, pulls, and maybe sledgehammers. I'll get enough work from squats/SLDL/ect.

So that puts me at 5 days of training, four lifting from BGB and one from tire work. My rest days will most likely be Wednesday and Sunday.

This summer I'll also be listening to free online courses. Next year I have to take chem, bio, and anatomy, all in the same year. I found some websites on stumbleupon that show online courses of these from stanford, UC berkley, ect., so I'll be watching them over the summer so I get a leg up. Extra work now hopefully means less work/stress during the semester when I'm busy as fuuuuuck. Also found this website where it gave you 50 things everyone should know how to do. Like build a fire and shit. And I wanna build fires and shit, So I'll be doing some stuff from that.

I'll be starting work up again. I quit for two weeks to focus on school (AKA didn't feel like fucking cleaning bathrooms after a bunch of slobs anymore), and now I can get those dough stacks. Which means I can get my diet back on point. I swear peanut butter shakes from UDF will be the death of me. But with everybody leaving school for the summer and running out of chicken/real food, it hasn't been the best. Finally, I need to do some reading and shit. Inb4homo. Already got Catch-22 and gonna check out The Game. Not into that whole PUA thing but whatever.

All I got for ya.
in b4 tl;dr

chevelle2291
06-07-2011, 09:31 PM
Won't be posting my workout this week. Gonna be trying a bunch of different things. I'll be posting up my BGB routine along with summer plans and all that jazz later today. Anyways...


http://www.youtube.com/watch?v=iLF7tIBnV7c

Inb4 sweet face on that last lift (I died laughing)
I'll be posting this over in the member video section later today.
Off to my final exam of freshman year.
Enjoy

First off, I wanted to say that the effort on the deadlifts was extremely admirable. You can tell you have the intensity part down.

Second, you are going to get hurt if you keep pulling like that man. I apologize for my earlier post saying that your deads are probably fine. That was a misjudgment on my part.

I am by no means a form police, but the first thing I'd do would be to move your grip in much closer to your body. You're almost doing a snatch-grip deadlift right there. Second, are you lifting in your converse or barefoot? Either is good. Third, I'd move my feet in much closer together. Your feet are very wide, almost like a low bar squat. Also, arms should be straight, no real bend in them. Not locked, but straight.

I'd try those suggestions out and see how your form looks then. Post a vid up, but this time from the side.

chevelle2291
06-07-2011, 09:33 PM
Thanks Coca. Had fun making it.
---
Alright, I pretty much have my plans nailed down for the summer. It's going to be a busy one.

So I'm going on BGB starting this coming Monday. I have my exercises picked but I'm gonna go get a feel for them during this week to see what feels comfortable, what I want to change, and what I want to keep. I'll post my selections once I am 100% to make sure I'm doing everything right/have it picked. One of the things I did change was move the 5x5 down to 3x5. It is my plan to eventually work up to 5x5, but I need to condition myself first. Or I may keep them at 3x5, who knows. I'll see what feels best.

Also, I'm going to go get a tire for flipping/pulling/conditioning. I don't know too much about it, but I think I found free tires that I can get. I just need to make sure. I've read the article on here for tire conditioning, but I think I may just do flips, pulls, and maybe sledgehammers. I'll get enough work from squats/SLDL/ect.

So that puts me at 5 days of training, four lifting from BGB and one from tire work. My rest days will most likely be Wednesday and Sunday.

This summer I'll also be listening to free online courses. Next year I have to take chem, bio, and anatomy, all in the same year. I found some websites on stumbleupon that show online courses of these from stanford, UC berkley, ect., so I'll be watching them over the summer so I get a leg up. Extra work now hopefully means less work/stress during the semester when I'm busy as fuuuuuck. Also found this website where it gave you 50 things everyone should know how to do. Like build a fire and shit. And I wanna build fires and shit, So I'll be doing some stuff from that.

I'll be starting work up again. I quit for two weeks to focus on school (AKA didn't feel like fucking cleaning bathrooms after a bunch of slobs anymore), and now I can get those dough stacks. Which means I can get my diet back on point. I swear peanut butter shakes from UDF will be the death of me. But with everybody leaving school for the summer and running out of chicken/real food, it hasn't been the best. Finally, I need to do some reading and shit. Inb4homo. Already got Catch-22 and gonna check out The Game. Not into that whole PUA thing but whatever.

All I got for ya.
in b4 tl;dr

The tire flips may be a bit much on BGB. BGB is pretty posterior-centric. What about hill sprints or just plain old LISS or MISS on a bike or treadmill? BGB looks like a very solid routine, you should do well on it. HCT-12 is also good.

What's the game?

Catch
06-08-2011, 12:58 PM
The tire flips may be a bit much on BGB. BGB is pretty posterior-centric. What about hill sprints or just plain old LISS or MISS on a bike or treadmill? BGB looks like a very solid routine, you should do well on it. HCT-12 is also good.

What's the game?

Yeah, I didn't think of that. I would of figured it out today though when I was messing around with a couple exercises I want to do on BGB. Before I my train of thought was that my quads and hams would be hit too hard to do any of the push/pulling stuff (What they talk about in the article on here), so flipping it might of somehow solved it :confused:. Gotta do stuff sometimes to figure it out instead of just thinking about it. I'm gonna have fun on BGB.

I think I'll stick to maybe some walking around my neighborhood, something light. Maybe I'll even do both, who knows. I want to do something outside but all the hills around here suck for that kinda stuff.

The game: http://www.goodreads.com/book/show/900.The_Game
Heard nothing but good things about it, so I'll give it a shot.

Catch
06-10-2011, 02:20 PM
First off, I wanted to say that the effort on the deadlifts was extremely admirable. You can tell you have the intensity part down.

Second, you are going to get hurt if you keep pulling like that man. I apologize for my earlier post saying that your deads are probably fine. That was a misjudgment on my part.

I am by no means a form police, but the first thing I'd do would be to move your grip in much closer to your body. You're almost doing a snatch-grip deadlift right there. Second, are you lifting in your converse or barefoot? Either is good. Third, I'd move my feet in much closer together. Your feet are very wide, almost like a low bar squat. Also, arms should be straight, no real bend in them. Not locked, but straight.

I'd try those suggestions out and see how your form looks then. Post a vid up, but this time from the side.

Just saw this. Thanks for the first part.

Anyways, to break things down here is how it is. My grip is so far apart because my feet are so far apart. You can tell that I hug close to my legs when I'm at the bottom of the lift. I'm lifting in my chucks, yeah.

Regardless, the other forum I visit has already brought this up and I've since corrected it. I believe I pulled like that because my glutes/hams are weak (probably from pulling like that) so my back did most of the work. At least, thats what I think happens. When I went to the gym on Wednesday I tried a close stance and liked it a lot more, so I'll be doing that from now on. Thanks man.

I have a request of you though...

Today I went to the gym to practice some of the lifts. I had nearly no energy (no carbs/fats before hand = tired). My session was only like 20-25 minutes before I forced myself to leave. Anyways, skull crushers seem to bother my elbow a little? And I remember you saying something about them in your journal and how you had minimal stress on your elbows. Could you describe how you do them?

chevelle2291
06-10-2011, 03:44 PM
I have a request of you though...

Today I went to the gym to practice some of the lifts. I had nearly no energy (no carbs/fats before hand = tired). My session was only like 20-25 minutes before I forced myself to leave. Anyways, skull crushers seem to bother my elbow a little? And I remember you saying something about them in your journal and how you had minimal stress on your elbows. Could you describe how you do them?

What other forum do you post on? PM me if you want.


Well, it would be wrong to really call them skullcrushers. It's more of a close-grip bench press with the ez bar, with a slight rolling movement of the forearms. Very hard to explain, but I'll try.

Lying down on the bench, bar is resting on your chest. Hands are in the same position as a regular skullcrusher. Press the bar up, then bring it down to about your nose/eyes or so, slowly letting the bar pull your elbows up some so that your forearms "roll" towards you a bit. Your arms should sink down to your sides some, close to your torso, and then you reverse the "roll" and press them back up.

Hard to explain, I'll try and get a vid next chest/tricep session.

This is close (Scooby is an absolute fag, don't listen to him at all in this). I don't go down as far, however.


http://www.youtube.com/watch?v=Dyh5inemZIo

-That shows the "rolling" movement of the forearms pretty well. I'm not bringing it down to my throat or anything.



Now, keep in mind that I'm dieting so I may be experiencing joint discomfort because of a lack of calories, but I am still getting SOME elbow discomfort with this move.

How light were you going with the regular skullcrushers? I'm going to try and do "proper" form again next time around and really lower the weight. I've always had issues with them, however.

Have you tried cable extension work? I find that because my elbows are sort of locked in due to the ez bar shape that this is what causes my elbow discomfort.

Try these maybe? the lunging/bentover extension is awesome.

http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html

http://www.exrx.net/WeightExercises/Triceps/CBInclineTriExt.html

Catch
06-12-2011, 01:14 PM
Hm. I'll have to look into those. I don't think I could do your skull crushers from memory, but I could if I sat down and read them. Too bad I can't bring my laptop to the gym. My skull crushers are going to be my power movement on BGB though, but maybe I'll check out the ones you listed too. I agree that the EZ bar having the locked grip causing the discomfort; I started out a little further than I should have but when I moved them in close they didn't have as much of a problem.

----
Here is my first selections for BGB, critiques if necessary please.

Day 1: Horizontal push pull, calves, abs
Thickness-Back
1. Bent rows 3x5
2. Rack pull 3x8
Chest
1. Low Incline Press 3 x 5
2. Incline Flies 3 x 8
Calves Seated (Soleus) 3 x 12-20
Abs 3 x 8-12

Day 2: Quad dominate, hamstring Accessory, biceps.
Quads
1. Box Squat 3x5
2. Full Squat 3x8
Hamstring
1. Leg Curls 3-4 x 12-20
Biceps
1. Seated Alternate Bicep Curls 3 x 5
2. Hammer Curls: 3 x 8-12

Day 3: Vertical push-pull, calves, abs
Back-Width
1. Lat Pull down 3 x 5
2. Chin ups 3 x 8-12
Shoulders
1. Dumbbell Press 3 x 5
2. Side Later 3 x 8
Calves standing (gastrocs) 3 x 12-20
Abs 3 x 8-12
Day 4: Hamstring dominate, quad accessory, triceps

Hamstrings
1. Lying Leg Curl 3 x 5
2. Good Morning 3 x 8
Quads
1. Lunges 3-4 x 8-12
Triceps
1. Skull Crusher 3 x 5
2. Push down 3 x 8-12
----
I changed it to 3x5 for the strength movements because I know added 2 more sets of strength, along with the 3-4 sets of hypertrophy and all the additional exercises will kill me at first. Might slowly work up to making it 5x5, or might keep it at 3x5

Does anybody know how much I should worry about the weight on the hypertrophy lifts? Do I worry about progression as much as I would on the strength lifts ( the x5's, my primary concern) or what?

chevelle2291
06-12-2011, 01:58 PM
Hm. I'll have to look into those. I don't think I could do your skull crushers from memory, but I could if I sat down and read them. Too bad I can't bring my laptop to the gym. My skull crushers are going to be my power movement on BGB though, but maybe I'll check out the ones you listed too. I agree that the EZ bar having the locked grip causing the discomfort; I started out a little further than I should have but when I moved them in close they didn't have as much of a problem.

----
Here is my first selections for BGB, critiques if necessary please.

Day 1: Horizontal push pull, calves, abs
Thickness-Back
1. Deadlifts 3x5
2. Row 3x8
Chest
1. Low Incline Press 3 x 5
2. Incline Flies 3 x 8
Calves Seated (Soleus) 3 x 12-20
Abs 3 x 8-12

Day 2: Quad dominate, hamstring Accessory, biceps.
Quads
1. Full squat 3x5
2. Front Squat/leg press 3x8
Hamstring
1. Leg Curls 3-4 x 12-20
Biceps
1. Seated Alternate Bicep Curls 3 x 5
2. Hammer Curls: 3 x 8-12

Day 3: Vertical push-pull, calves, abs
Back-Width
1. Chins 3 x 5
2. Lat Pulldown 3 x 8-12
Shoulders
1. Seated Barbell Military 3 x 5
2. Side Later 3 x 8
Calves standing (gastrocs) 3 x 12-20
Abs 3 x 8-12

Day 4: Hamstring dominate, quad accessory, triceps

Hamstrings
1. Box Squats 3 x 5
2. Good Morning/Hip thrusts 3 x 8
Quads
1. Lunges/Machine Hack squat 3-4 x 8-12
Triceps
1. CGBP 3 x 5
2. Skull Crusher 3 x 8-12
----
I changed it to 3x5 for the strength movements because I know added 2 more sets of strength, along with the 3-4 sets of hypertrophy and all the additional exercises will kill me at first. Might slowly work up to making it 5x5, or might keep it at 3x5

Does anybody know how much I should worry about the weight on the hypertrophy lifts? Do I worry about progression as much as I would on the strength lifts ( the x5's, my primary concern) or what?

I put in some suggestions. You don't want to be doing skullcrushers at a 3x5. Your elbows will get destroyed. Best to do close grip bench or reverse grip bench instead for that low of a rep range.

For hamstrings, since you like box squats I put them in on that day. Your quads aren't really getting hit that hard with box squats compared to your glutes/hams, so I switched your exercise order around, threw front squats in, and then put the box squats on your ham dominant day, since they are a ham dominant movement.

Also switched around your DB military to barbell. You are going to have a hard time progressing in dumbbell military at 3x5. The hardest part about db pressing is getting them in position, especially at that low rep range. Barbell military at a high incline if more comfortable or perpendicular to the floor will allow much more room for progression, especially at 3x5.

Also, lat pulldowns at 3x5 would've been a pain in the ass. Switched those around with chins. Everything else looked good, however. One thing I would try to get in there somewhere is deadlifts. If squats, deadlifts, and box squats are too much for your lower back, then I'd switch out box squats for barbell hip thrusts (google). I'd also have a rest day between the deadlift day and the squatting day. Something like this:

Day 1 -Monday Horizontal push/pull

Day 2-Tuesday OFF

Day 3 -Wednesday Quad dominant

Day 4-Thursday Vertical Push/Pull

Day 5-Friday-OFF

Day 6-Saturday-Hamstring dominant.

You'd probably have a lot of luck doing this program EOD (every other day), too.

Catch
06-13-2011, 04:15 PM
So I think I've decided to go with pretty much your entire suggestions Chevelle besides the deadlifts. Instead I put in rack pulls, so that way I don't even have to worry about my lower back (hopefully), I don't think I could recover from heavy deadlifts, the squats, and good mornings for more than a few weeks when things start to get really heavy. Other than that, I think I'm going to keep it.

Although if I have been doing chin ups from SS, should I switch those out? I am still progressing though, so I should probably keep them. Just gonna have to buy a belt to hang the weights from, the draw bag I use is running out of room/sucks. I gotta make sure I'm getting right form on these good mornings too.
----
Rack Pulls
250 lbs, 5-5-5

Rows - Pronated grip
115 lbs, 8-8-8

Low incline DB Bench
45 lbs, 5-5-5

Incline Flies
22.5, 8-10-10

Seated Calves - Pausing at bottom
45 LB plate, 15-15-15

Full Decline Sit up
BW + 25 lb plate, 10-10-10
----
Really liked this. You know you love something when you question why you do it, then keep doing the rest of it lol.

I went too light on my chest though, I need to go heavier next time. Calf and Ab work was torture (Although glorious) too; maybe I was too tired or maybe not used to all the work I was doing.
---
Song of the week:
Good Life - Kanye West

http://www.youtube.com/watch?v=FEKEjpTzB0Q

chevelle2291
06-13-2011, 08:04 PM
jesus that song brings me back to high school. Seems so long ago.....

Catch
06-14-2011, 03:16 PM
I feel ya on that one. Even if I only just got done with my freshmen year at college.
---
Squats* 185 lbs, 5-5-5

Front squat bar, 2 reps
Leg Press 45 + 35 pps, 8-8-8

Lying leg curls 70 lbs, 20-20-20

Seated Alternate Bicep Curls 30 lbs, 5-5-5
Hammer Curls 20 lbs, 8-8-8

*Squats were killer. My weight has gone down a lot in this lift; It was hard to get 185 5x3 when my previous weight was 240/245 5x3. I tried the front squats and although I liked them, something didn't feel right. I'll throw them in next rotation, but right now I'll stick to leg press.

Bicep curls are so dumb. I hate them. Feel dumb doing them lol. Hammer curls almost destroyed me, even at 20 lbs and not going heavy enough on the seated curls.

sJarl
06-14-2011, 05:25 PM
Any idea why your squat got so much lower? Been eating less than usual the last days?

Catch
06-14-2011, 07:12 PM
I think it was a few things. First of all, I stopped squatting for a month or two due to that toe injury. That was probably the biggest factor. When I went back to squatting, it was either light (135 lbs or so) free squats or box squats to work on technique/bringing in hams and glutes in to it more, since I was so quad dominate. Sure I had leg extensions/leg curls, but their nothing like a real squat and didn't keep my numbers up.

Finally, losing close to forty pounds probably had another big effect on my squat numbers. So yeah, I was cutting so I had to eat a little less. Now I'm back up to ~2700 calories on my training days. I'll probably eat ~2300 on my off days.

On a side note, finally getting a food scale tomorrow. Now to get a dip belt and I'll be set.

Coke
06-15-2011, 11:58 AM
The 3 x 5 squats are not bad, just keep raising back up to your previous numbers.

Catch
06-16-2011, 12:11 AM
Yeah, I'm hoping it goes back up quickly. It should.

EDIT: Does anybody have any preferences for weight belts for dips, chinups, and pull ups? I was thinking something along the lines of this one:
http://www.amazon.com/Harbinger-28900-Polypropylene-Weight-Belt/dp/B001P0S3XU/ref=sr_1_2?ie=UTF8&qid=1308204812&sr=8-2

I'll be starting out around 30 lbs with it... but just wondering if anybody has any preference for one they wanted to chime in on.

Coke
06-16-2011, 01:44 AM
That belt is a good one for starters, should step up to a more heavier duty one later on though, similar to and not necessarily this one:

http://www.dickssportinggoods.com/product/index.jsp?productId=2502817

Catch
06-16-2011, 02:02 PM
Hm, okay. I think I'll start out with the first one for now. Thanks man
---
Chin ups
BW only (Forgot bag for weights) 5-5-5-5

Pulldown
90 x 8
100 x 8
110 x 8

Seated Press
65 lbs, 5-5-5

Lateral Raises (DBs)
20 x 8
15 lbs, 8-8

Standing Calves
100 x 18
100 x 17
100 x 15

Side Bents
25 lb plate, 10-10-10
----
Not sure how I feel about the side bents; may replace them and may not. Anybody have personal experience with them?

And the lateral raises. Good lord do I hate my form on this... It doesn't feel right at all. Even watched the Wojo video a few times. I dunno, I'll still give em a shot next week, so how they feel.

sJarl
06-16-2011, 03:13 PM
I've completely ditched side bends after starting strongman training. If farmers walks don't hit your obliques, nothing will :)

chevelle2291
06-16-2011, 07:36 PM
----
Not sure how I feel about the side bents; may replace them and may not. Anybody have personal experience with them?

And the lateral raises. Good lord do I hate my form on this... It doesn't feel right at all. Even watched the Wojo video a few times. I dunno, I'll still give em a shot next week, so how they feel.

Side bends can suck a fat cock.

You'd prolly be better off doing decline, twisting crunches and/or cable woodchops.

For an exercise you can load pretty well and make consistent progress in:
http://www.youtube.com/watch?v=wdu0wsjBzGE

With the lateral raises, you have to flex your shoulders before initiating the movement. I start the position in a hands clasped most muscular position:

So picture this in your head:
http://imageshack.us/photo/my-images/257/86903347ww5.jpg/

You want to make your shoulders as big as possible. You may also need to flex your lats to push your shoulders forward. If you practice that pose a few times I'm sure you'll get the hang of it.

When starting the actual raises, I picture a crab claw in my head. Your elbows should be bent at a decent enough angle, and you should go up until you feel a sort of 'endpoint' in the motion.

If I can get a vid of how I do them I'll try and post it here if it helps at all.

*******
How are the skullcrushers going?

I found this diagram on the internet and I found it VERY helpful.

http://i831.photobucket.com/albums/zz236/chevelle2291/97161dfc.jpg

You're going to want to do the skulls on a flat bench (at least to start) with your head off the bench. Also, I found the tricep bar to be VERY natural feeling when doing the movement.

Key is to start out very light. I doubt I'll be doing skulls in a lower rep range then 8 reps. It's not a power movement. You're lucky if you add a couple of clean reps or 5# every two weeks or whathaveyou. However, I've noticed growth in my long head just from doing them for like two weeks. They WILL give you that nice full arm look.

http://www.pacillo.com/products/olympic_tricep_bar_b.jpg

chevelle2291
06-16-2011, 07:37 PM
Also, solid ass pulldowns.

THe dip belt your looking at is the exact one I use. Held up for almost a year now, and I've strapped 100+ pounds on it no big deal. It'll do fine. :)

Catch
06-18-2011, 12:12 PM
Box Squats
150 lbs, 5-5-5

Good Morning*
Bar, 8-8-8

Machine Hack squat
35 lb pps, 12-12-12

CGBP
95, 5-5-5

Skull Crusher
45 lb x 8
Bar (25 lbs), 8-8
----
So here is the rundown: My good morning form seems good, but it feels awkward. I'm going to get a video next week and throw it up. My CGBP was too light; 115 next time. Then we'll go from there. 45 lbs on skull crushers were brutal and stressed my elbows too much, so I dropped it down to just the bar. Turns out chevelle's right. Box Squats and Hack Squats were near perfect weight wise.

The last part of my workout (tricep work) was a little rushed. As soon as I got done I went down to a lake with a buddy. Two hours away lol but went tubing for the first time and learned to drive a sea doo. I just suck (Aka cant) at turning. Oh well, maybe next time :D Then left today and was stuck in traffic for nearly two hours. It was miserable haha. Also why I didn't post this yesterday.

Chevelle I'll respond to your post later today, but that diagram helped me out.

Catch
06-18-2011, 08:43 PM
Side bends can suck a fat cock.

You'd prolly be better off doing decline, twisting crunches and/or cable woodchops.

For an exercise you can load pretty well and make consistent progress in:
http://www.youtube.com/watch?v=wdu0wsjBzGE

Hm. I'm gonna try that next time :D


With the lateral raises, you have to flex your shoulders before initiating the movement. I start the position in a hands clasped most muscular position:

So picture this in your head:
http://imageshack.us/photo/my-images/257/86903347ww5.jpg/

You want to make your shoulders as big as possible. You may also need to flex your lats to push your shoulders forward. If you practice that pose a few times I'm sure you'll get the hang of it.

When starting the actual raises, I picture a crab claw in my head. Your elbows should be bent at a decent enough angle, and you should go up until you feel a sort of 'endpoint' in the motion.

If I can get a vid of how I do them I'll try and post it here if it helps at all.

So I practiced this at my computer (well, kinda) without any weights and I noticed a big difference. I would normally just let my arms hang by my side, bend my elbows a little bit, and raise up. This seems to be a lot better; I'll give it a shot next week for sure. Thanks chevelle!



*******
How are the skullcrushers going?

I found this diagram on the internet and I found it VERY helpful.

http://i831.photobucket.com/albums/zz236/chevelle2291/97161dfc.jpg

You're going to want to do the skulls on a flat bench (at least to start) with your head off the bench. Also, I found the tricep bar to be VERY natural feeling when doing the movement.

Key is to start out very light. I doubt I'll be doing skulls in a lower rep range then 8 reps. It's not a power movement. You're lucky if you add a couple of clean reps or 5# every two weeks or whathaveyou. However, I've noticed growth in my long head just from doing them for like two weeks. They WILL give you that nice full arm look.

http://www.pacillo.com/products/olympic_tricep_bar_b.jpg

[/quote]

Why head off the bench?

Other than that, the diagram really helped me a lot. I was going for more of a bench press position to forehead, but the angled setup is a lot more comfortable, hits my triceps more, and stresses my elbows less. Thanks for that a lot. Wish I had a tricep bar though.

Thanks @ the pulldowns; I can go heavy on these for some reason lol without too much momentum. I'ma go buy that belt on wednesday too lol

On a side note, I'm digging all the tabs you have open. People always give me shit for how many tabs I have open in chrome lol right now I have 20.

Catch
06-20-2011, 11:11 AM
Rack Pulls
260 lbs, 5-5-5

Rows
120, 8-8-8

Low Incline DB Bench Press
50 lbs each, 5-5-5

Incline Flies
25 lbs each, 8-8-8

Seated Calves
50 lbs, 15-15-15

Full Decline Sit up
BW + 35 lb plate, 10-10-10
---
Today's workout was easy. I wish I had this much energy every day haha. Anyways, Rack pulls were fun... If I feel just as good next week I'll go up ot 275. DB bench wasn't that bad as well, I feel I could of went up to 60. I still have a lot left in me when it comes to those :P Incline flies need to challenge myself a little more, but I prefer form>weight in those and would rather increase slowly.

Seated calves weren't as bad. I don't know if I'm getting used to it or didn't pause as long though. Sit ups were fine, the last 2-3 were hard lol.

Got myself my dip belt for chin ups. Hell yeah suhn.
----
Frank Sinatra - Fly me to the moon

http://www.youtube.com/watch?v=oCW9Hey6IVY
If this song doesn't make you happy, GTFO.

sJarl
06-20-2011, 04:28 PM
Always good to have a smooth session in the gym.

Finally started a log here :)

http://www.wannabebig.com/forums/showthread.php?143764-The-log

Coke
06-21-2011, 01:34 PM
Frank Sinatra - Fly me to the moon

Ol blue eyes was always clearly in a fine groove, lol - "That's Life" was cool too, my own father was actually into it:
http://www.youtube.com/watch?v=KIiUqfxFttM

Catch
06-21-2011, 02:26 PM
Haha I like a lot of frank's stuff. I'm into the 50's/60's rat pack music style.
---
Squats 190 lbs, 5-5-5

Leg Press 45 + 35 + 10 (180 lb), 8-8-8 (May have been 10-10-10)

Lying leg curls 80 lbs, 20-20-20

Seated Alternate Bicep Curls 35 lbs, 5-5-5

Hammer Curls 25 lbs, 10-10-10
-----

It's my biiiiiiiiirthday today! 2 decades of being awesome. From yours truly. Too bad my diet is shit today :D Eh, who cares, its my birthday!

Workout was good - squats kill me for some reason anymore though. I think I'm starting to get used to the volume; I was exhausted by the time biceps came around but I still had energy left to get +5 lbs and +2 reps on the hammer curls, even after increasing everything else too.

chevelle2291
06-22-2011, 12:09 AM
Happy belated birthday Catch!

As I'm sure you've found out, being 20 sucks ass and is in no way as cool as turning 21 will be.

The squats will come back fast I'm sure.

Coke
06-22-2011, 12:16 PM
2 decades of being awesome

No joke, we all get better as we go along, imo..:birthday:

Squats are killer, plain and simple - I thought you knew bro, lol.

Catch
06-22-2011, 07:15 PM
Thanks y'all :D 20 wasn't bad though.

Lol yeah, I forgot just how bad they were after not doing them for so long I guess

Catch
06-23-2011, 01:25 PM
Chin ups
BW + 25 lb, 5-5-5

Pull downs
120 lbs, 7.5
100 lbs, 8 reps
110 lbs, 8 reps

Seated OH press
75 lbs, 5-5-5

Lateral Raises (DBs)
22.5 lbs, 8-8-8

Standing Calves
120, 15-15-15

Standing Barbell Side Twist
Bar + 10 lb plate, 8-8-8.
Last sets: Left side= 10 reps, Right side= 8 reps
---
Woke up with not enough energy, so I slept two more hours. And now I have enough energy to move a mountain.

Anyways, really liked this workout. I'm either getting used to the volume or not pushing myself hard enough. Today was one of those days where I had a lot of energy but I felt like I couldn't complete another rep on most of my lifts.

Chin ups were awesome, pull downs I'm still trying to find the proper weight. Then again after going from just BW chins to +25 lb chins and keeping the same weight on pulldowns aren't bad. The 120 set wasn't up to my form standards (ex: Not getting the bar down far enough) so I dropped it down a little bit. Next week I'll get 120.

Seated press is going well, we'll see how far I can go on these. Standing calves I should of went harder on, but last week I couldn't even walk for a few days without pain in my calves lol.

Finally, thanks to chevelle, I'm starting to like my form on lateral raises. They were alot clearner and felt a lot better. Also, the barbell side twist is friggin awesome man. Thanks for all the help chevelle.

And everybody else, thanks for your help as well! (Coca, T&P even if he doesn't show up anymore, sJ, ect). Appreciate it y'all!

Coke
06-23-2011, 07:38 PM
Making nice strides, glad to see it.

Catch
06-24-2011, 10:11 AM
Thanks Terry. I appreciate it man, always here to root me on and it keeps me going :)

But on a srs note, I'm starting to really like my body.
---
Box Squat
155 lbs, 5-5-5

Good Mornings
55 lbs, 8-8-8

Hack Squat*
Two 45's + one 5 plate pps (190 lbs), 8-8-8

CGBP
115 lbs, 5-5-5

Skull Crushers
45 lbs, 8-8-8
---
Good workout, need to take a video of the good mornings to make sure I'm doing them right. Going to increase slowly on them. Skullcrushers are iffy, I think what I plan on doing is going from 8 ---> 12 reps before increasing the weight (which is probably what I should be doing for everything)

*These were brutal, and that is because I got them confused with the leg press lol Went from a 35 pps (70 lbs) to almost triple that (190 lbs). It was brutal, but I may do something next week where I'll do a 45 and a 35 (160), then go back to 190 again before increasing.

Also, 'mirin blurry calves picture?

http://i.imgur.com/YTIvw.jpg (http://imgur.com/NKkgY)

sJarl
06-24-2011, 10:37 AM
Well, you did finish the set properly right? If so, why not keep it at this weight or maybe increase it a little next time.

It's supposed to be brutal :)

Surprisingly nice calves though.

Catch
06-25-2011, 01:40 PM
Ah sJ, always there to talk sense into me.

I'll keep it at the same weight and try to increase on reps. and thanks man haha

Catch
06-27-2011, 07:39 PM
Rack Pulls
275 x 5-5-5

Rows
135 x 1
125 x 6 + 4 (Fixed my form the first six my back was rounded like crazy and I didn't notice somehow)
120 x 8
95 x 8

Flat DB Bench (Accident)
55 x 5-5

Low Incline DB Bench Press
55 x 5-5

Incline Flies
27.5 lbs x 8-8-8

Seated Calves
80 lbs, 15-12-12

Full Decline Sit up
BW + 45 lb plate x 9-9-9
----

Man do I love rack pulls. I'm still gonna make a ten pound jump (or more) next time depending on how I feel.

Rows were so screwed up though. 135 was way too heavy and so was 125. 120 was just barely gotten after some english, so I dropped it down to 95 and kept it there. Next time I'll just start out at 120 and work on increasing my reps from 8 to 12 and then up the weight. Right after those, I had this crazy surge of energy. It was nuts. So nuts in fact that I forgot to raise the bench to an incline and kept it as a flat bench. So then I said fuggit, and did two more sets on an incline.

Everything else was pretty much easy. The decline sit ups took a lot out of me and I know I'll just have to work on my reps before I move up in weight again. This was also a evening workout, compared to my normal morning one. I am also running out of food. The chicken breast is the last chicken I have. No fish, no milk, not a whole lot lol.

On a side note, Good lord, today has been awesome. I think I found my new best friend.

http://i.imgur.com/ghJnj.jpg (http://imgur.com/xSwJ6)
http://i.imgur.com/OvwKn.jpg (http://imgur.com/nYLFv)

What came out of my new best friend, the second time I've ever grilled (first time really, the other time didn't count)

http://i.imgur.com/9vVJe.jpg (http://imgur.com/w3GtH)
http://i.imgur.com/OfwE8.jpg (http://imgur.com/bLfKv)

Sorry for the picture quality, camera phone.

Wish I woulda known about this thing earlier. Ya figure if its sitting on your porch you'd know about it, but that wasn't the case. lol
----
Song of the week:

http://www.youtube.com/watch?v=QoqGUVOXmkU
Mountains - Lonestar

Time to get a little more country in this journal lol

Coke
06-28-2011, 02:09 PM
I think I found my new best friend.

You lucky dude, lol...gonna be grilling for days to come.

Catch
06-28-2011, 03:51 PM
You lucky dude, lol...gonna be grilling for days to come.

Lol I know, except I'm not sure I turned off the propane properly... don't know how to check either lol I'll just give it another day, it was almost empty so by then it should of ran out if I actually didn't turn it off.

---
Squats 195 lbs x 5-5-5

Leg Press 45 + 45 + 10 (190 lb) x 10-10-10

Lying leg curls 90 lbs, 20-15-12

Seated Alternate Bicep Curls 40 lbs, 5-5-5

Hammer Curls 27.5 lbs, 10-10-10
---

Good lord was this workout hard. I think it is either just killer or I'm starting to get a little sick (been sleeping a lot more lately so I dunno, I think it is that).

Anyways, the squats were one of those lifts where I was like I can't do this - no fuck it I can and made myself I believe I could, and then I did. The Leg press and hammer curls were relatively easy, but I did use a bit of a swing on the hammer curls. Tried to stop it for the most part though.

The lying leg curls were a different story. I felt a slight uh twinge I guess? in my left knee right by the knee cap. Not too sure what it was, or what it meant, but that is why I only did 15 and 12 on the last two sets. The seated curls were also pretty hard and my form may have been slightly off, but I am approaching my "max" so it is understandable.

Catch
06-30-2011, 11:52 AM
Chin ups
BW + 30 lb x 5-5-4

Pull downs
110 x 10-10-10

Seated OH press
80 lbs x 5-5-5

Lateral Raises (DBs)
25 lbs x 8-8-8

CGBP
120 x 5-5-5

Skullcrushers
45 lbs x 10-10-10
----
Well damn, I messed this up a little bit. Mixed up the end with the end of friday's workout, so instead of standing calves and ab work, I did tricep work. I'll just switch it around tomorrow. I should probably pay more attention lol

Anyways, everything went really well today. Next time I'll get all the chin ups, move the weight up in everything but lateral raises where I'll increase reps.

But really, I am dying without the right nutrition. The only person who can shop in this house is my mom - everybody else just gets a bunch of garbage. Guess who didn't go for the groceries last time?

But I should get it back on track soon. I'm going to a bunch of concerts over the next few days. Kenny Chesney here in cincy, then going to see him again in pittsburg (we know the people on the tour bus, that's the only reason) Friday, Zac Brown Band and I think Jason Aldean on Saturday

Coke
07-01-2011, 12:41 AM
Have a great time at those upcoming live shows man.

Mark!
07-01-2011, 04:01 PM
Both some good bands, should be good. Enjoy the time man. Been getting in some really good work.

Catch
07-03-2011, 02:50 PM
Yeah it was a good time, I don't get why every concert in ohio sucks compared to everywhere else. It was a really good show in Pittsburg
---
Anyways, I missed Friday's workout. I didn't go to bed till 4 something, and I was going to wake up around six to go but my alarm was set wrong so I didn't wake up until it was time to leave. I'm sure two hours of sleep would of meant a miserable workout though.

So I just went in today and messed around for a short session.

Box squats
135 x 5
175 x 2
185 x 1-1
225 x 1-1-1
185 x 2
135 x 5

Standing Calves
140 x 12-12-12

Standing Barbell Side Twist
Bar + 20 lbs, 10-10
---
Easy(ish) session since I gotta go in tomorrow. Really wanted to do the box squats and calf work but threw in just two sets of the side twists.

Until tomorrow y'all!

Catch
07-04-2011, 11:49 AM
Rack Pulls
295 x 5-5-5

Rows
120 x 10-10-10

Low Incline DB Bench Press
60 x 5-5-5

Incline Flies
30 lbs x 12-12-12

Seated Calves
90 lbs x 15-15-15

Full Decline Sit up
BW + 45 lb plate x 10-10-10
---
Fun session, may go for three plates next time or just go to 300 on the rack pulls. My rows were a lot better this time, although I don't think I was as parallel as before. But now I like them better anyway, so I'll keep it that way. Learning to get the DB's up for bench is going kinda well; sometimes I can swing em up perfectly but other times I struggle to get them into position.

Song of the week:

http://www.youtube.com/watch?v=V6c8a90PWIM
Kenny Chesney - Anything but mine

Mark!
07-04-2011, 05:56 PM
Good job getting work in man.

chevelle2291
07-04-2011, 06:41 PM
Movin solid weight now man. Good shit.

Get this country shit out of here.

Catch
07-05-2011, 12:42 AM
Thanks mark and chevelle. Nice to see you back man.
---
Some stuff I've been wanting to incorporate in my training lately, but I'll be holding off.

http://www.ampedtraining.com/workouts/bulgarian-style-training

Bulgarian-style Training for Strength & Powerlifting
There’s been a recent resurgence of interest in frequent ‘daily’ training and the Bulgarian weightlifting system, and yet very little written about how to adapt this system from weightlifting to more traditional gym-lifting or powerlifting programs. I want to use this article to sketch out some ideas on how to organize such a system.

Those of you familiar with Boris Sheiko’s powerlifting workouts will find a lot of similarities. Sheiko is far more “Russian” than the system I’m going to outline, with a much more structured approach to daily and weekly volume. As different as these systems appear, superficially, they have the same goal — to manipulate intensity and volume between harder and lighter workouts, and across heavier and lighter weeks.

The “Russian-ness” of the Sheiko system means a rigid structure. Percentages are planned in advance, as are exercises and working sets for the following month. While this strategy unquestionably works, I prefer a more flexible approach. While the end-goal is the same, the Bulgarian system manipulates intensity and volume using a fluid, self-adjusted system that doesn’t require a previous max or confine you to pre-planned numbers.

The wisdom behind this method startles most old dogs (or those that like to think of themselves as old dogs): you train with max lifts on a (near-)daily basis, and then plan the rest of your workout from that performance.

This goes against nearly everything taught by the mainstream strength & conditioning field. And yet, it works. You get your Hardgainers and other recovery minimalists convinced that Doing Less is the only way to succeed, but I’m not going to let theoretical arguments argue with my own results. Make no mistake, I was skeptical as anyone — until I tried it. A few months later, after setting consistent PRs on my Friday test night — with four days of max squatting behind me — I became a believer.

Regardless of the science behind it, regardless of what you may think about doping claims or your fears of overtraining, the system works. All other considerations are secondary to effectiveness.

You are not a fragile ornament ready to collapse into an exhausted mass of goo simply because you squatted more than once in a 7-day week.

I don’t expect to make believers. If you’re interested in the system I’ve found to be effective, then read on. If you think I’m wrong because you read about overtraining on the internet, there’s a Hardgainer forum somewhere that’s glad to have you.

The Workout

I adapted this system from a variety of sources. John Broz, Glenn Pendlay, Michael Hartman, Jamie Lewis, and Anthony Ditillo would be the largest inspiration. Although this is a “Bulgarian-inspired” system of training, the target is strength in the pool of core barbell lifts. Yes, I’ve heard all the arguments about how you can only train the quick lifts (snatch and clean & jerk) frequently because they don’t have an eccentric phase and all of that. Let me address that with two observations.

1. Squatting and pressing movements can be trained in the same way as the quick lifts. It is possible to treat even maximal (above 90%) loads as explosive lifts. They will never be fast, but they can be smooth. I’m going to suggest that paying attention to your RPE, how the lift feels on a continuum from smooth to grinding, is critical for making this system work. Your nervous system is remarkably adept at matching your perception of difficulty with its actual difficulty, and we’re going to make use of that.

2. See the above point about your body being more robust than you think. You have an incredible safety margin built into your movement (see Tim Noakes’s central governor), and if you’re smart about organizing your training according to autoregulatory feedback, you can thrive on a truly spectacular amount of work — even working up to heavy lifts on a daily basis. The urban legend about squats being harder to recover from because they have an eccentric element is just that — a legend. It’s workload and psychological stress that matters, not the exercise.

The template is organized around two possible structures. You’ll do a press at every workout, along with 1. a squat and a pull or 2. two pulls.

Option 1

Squat
Press
Pull

Option 2

Pull
Press
Pull

The squat is self-explanatory. The mainstay is the back squat, but you can sub in front squats or box squats as you see fit. Pressing can be the bench press, or military press, or push press, or inclines. Pulling means either deadlifts or Olympic pulls (whether full lifts, power versions, or just high pulls) for the lower body, or rowing and chinning movements for the upper.

On squat days, I lean towards doing the pull for the upper body. On days with two pulls, you can do one upper and one lower (i.e., deads and chins), or two lower (i.e., snatch pull and power clean). I’ll cover more on exercise substitutions further down.

I’ve found that two big lifts for the day is about right. You’d want to focus most of your effort on the squat (or pull) and press movements, while leaving the third exercise as an easier accessory movement. If you’re squatting and pressing hard, leave the pull for an easier upper-back exercise like chinups or high-rep (Kroc) rows.

You could throw real effort into all three, if you think that will be valuable. I can only tell you what I’ve found to be useful for myself. Adding more exercises is certainly possible if you’ve got the time and energy, but beware. This quickly turns into adding things for the sake of adding things, and you do not want that with this style of training.

Keep the exercises to the minimum set of most-effective lifts.

The Daily Maximum and Training Weights

For this system to work it is absolutely critical that you understand what ‘daily maximum’ means. In most programs you see, the 1RM is based on a contest max — the best you can do up on the platform. A contest max means meet-nerves, adrenaline, and the whole psych-up of lifing in front of a crowd. A gym-lift can’t approach that kind of mental intensity.

The Russians found that the psychological arousal of a competition max can add as much as 10% to a lifter’s best in the gym. All you guys that need to tank up on caffeine and ephedrine and geranamine, pay attention here: when you rely on stimulants and loud music and yelling to get through your session, you’re emulating that contest max, including all the staleness and CNS burn-out that comes with it. If you do this on the Bulgarian system, you will die. Muscles recover much faster than the nervous system. Respect the CNS and you can lift as often as you want.

Bulgarian training demands a daily training max, the best you can lift right now without getting worked up. No stimulants, no psych-up, no nerves. Just go lift it.

You’ll know when this happens. When lifts slow down, getting out of the ‘springy’ zone and starting to grind, you’re there. Some of you may prefer the RPE score. Using Mike Tuscherer’s scale, you’d stop when you hit a hard 8 or easy 9. You want the daily max to be challenging, to the point that you wouldn’t be able to get a second rep with your heaviest weight, but still confident you didn’t leave it all in the gym.

After hitting your best for the day, you have the option of adding back-off sets. Drop down by 10% and do singles or doubles with that weight. I like to throw in a time limit here. When you first add back-offs, set a reasonable time limit. Ten minutes is about right. As you get more adapted, you can gradually expand that to 15 or 20 minutes. The time limit is to keep you moving; if you have to rest longer than around two minutes on a back-off set, that’s your signal to wrap it up. You’re done.

The back-off sets are always optional. If you’re having a bad day and feel wiped, they can be left out. Remember, always err on the side of doing too little. When you do this right, you’ll leave the gym feeling like you didn’t do enough. This is what you want.

The Introductory Template

You’ll start this template on a non-consecutive three-day schedule, either Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. Squat and Press all three days, and one day have a deadlift workout with a lighter squat day.

As per above, the back-offs are optional. You might find that you can jump right in (be sure to remember the time limit if you do). Some of you might find that the back-offs are too much while you’re adapting. On the three-day schedule, you’ll probably be fine.

Lighter squat means that you only work up to 80-85% of your normal max weights and skip back-offs. You could do front squats on this day, since they’re lighter by definition.

The other option for the brave among you is to dive right in and try this 5-6 days a week. Choosing this option requires a different mental strategy, because your day to day performances will start to mess with your head. I had many weeks where I’d have unbelievably bad workouts on Tuesday and Wednesday, only to come in Friday and break a PR. It’s like the system was taunting me, then rewarding me for sticking with it.

If you do this and aren’t sure of your recovery ability, you might want to program in a lighter rest week every third week. A lighter week means only 2-3 sessions, weights no heavier than 60-70%, and absolutely no back-off sets. If you’re a 300+ squatter and 400+ puller, this means 225 squats and 315 pulls. Light means light. This is tonic work to keep your body moving and keep the groove of the movements. Just as the heavy weeks teach you to train heavy, the light weeks teach you to hold back.

Adding Workouts

If you went with the three-day template, you’ll have the option to start adding workouts as you adapt. These will be light ‘speed’ sessions at first, limiting weights to around 70-80% of your most recent daily max. If you worked up to a 200kg squat on Monday, then you might do a light session the next day with doubles at 140-160kg.

Once you’re lifting nearly every day, Abadjiev suggests adding in morning sessions to work as a primer for the heavier afternoon training, echoing Pavel’s ‘grease the groove’ concept. Jason Keene’s now vanished Boiler Room Gym site had an article on Bulgarian training which echoed that suggestion. The archived version of the article can be found here, and is worth reading. If you don’t have the time or inclination to lift twice a day, I understand — I never found any reason to do so. The option is there, in any case.

When I trained this way, I took the dive-right-in approach. I started going to the gym five days a week and didn’t worry about the weights I could use. I wanted to build conditioning for the frequency first, then let weights increase after I adjusted. This ‘manual labor’ approach is like getting a job on a construction site. You might hate life the first two weeks. After that, you get used to it.

I don’t know which way is superior. If I were planning to use this system year-round, I would go for Abadjiev’s approach, adding workouts slowly as you adapt to each stage. For brief spells, up to 5-6 months I’d just jump right into it and let the magic happen.

Substituting Exercises

I’m of two minds on exercise substitution. I think that variety has its place if you aren’t training for a specific competition (i.e., powerlifting). Variety can be psychologically motivating.

You might find that rotating through different kinds of squats (back, front, box) or using different bars (regular, cambered, SSB) is productive. You might likewise use boards or floor presses, or different kinds of overhead work. Pulling can rotate through deadlifts (from the floor, from a deficit, or off blocks at different heights), cleans and snatches, high pulls with clean and snatch grip, or even good mornings.

There are no hard rules here. If you want to stick to a pool of just 3-4 movements, that’s fine. If you want to rotate, that seems like it would work fine too. What I’m getting at is, do what you like and what you find to be most productive.

Unloading Weeks and Recovery Blocks

I’ll warn you up front that you will most likely need a few weeks to adjust, and while that’s happening you may feel pretty bad. Symptoms will vary, but at the minimum you might expect persistent low-grade soreness, lethargy and loss of motivation, irritability, and ‘the mystery pain’. Once your tissues adapt to regular training, cytokines stop signaling the brain to feel bad, and you’ll tend to feel better (at least in my personal experience).

I’m coming to the conclusion that this first round of feeling bad, what Broz calls the ‘dark times’, is not actually overtraining or it’s friend staleness. You’re adjusting, the same way you’d adjust to a new job as a laborer. When you first started lifting weights, you probably felt pretty awful for a few days after your workout. Did that mean you shouldn’t lift again because you felt bad? Of course not. CNS fatigue is the nervous system’s version of DOMS.

Overtraining and staleness are very real and something we should look out for, but we can’t rely on feeling bad to tell us when this is happening. Under Abadjiev, the Bulgarians unloaded one week out of every four, and, for part of the year, they’d use unloading cycles with one hard week and three easy weeks. I

The other school of thought says to autoregulate your rest days, only taking days off when you really need them, and letting the training guide you. John Broz advocates this approach, as did Anthony Ditillo, and Jamie Lewis of Chaos & Pain fame suggests the same. I’ve found this to be effective in the short-term, though you’ll probably want to take 1-2 weeks of lighter training after a few months of this. You can train your recovery ability to an exceptional degree, but exceptional is still a far cry from infinite. We’ve shifted the need for rest away from workout-to-workout thinking, but that doesn’t eliminate the need for recovery.

My advice is a compromise. I don’t have a coach to guide me, so I’m reliant on my own feedback to guide my lifting. I don’t completely trust my personal feedback due to the head games of lifting, and you’re not any different. In the absence of a coach to guide the program, this means we need more structured off-days and down weeks.

A good rule of thumb: for every two to three hard weeks, take an easy week. Duane Hansen on the Power & Bulk boards suggested a very practical approach:

I have found it useful in the long run to plan your heavy and light weeks of lifting. The plan that seems to work best is two heavy weeks (where you work as hard and heavy as you can manage) followed by an easy (or deload) week where you cut the total volume in half and rarely (if ever) lift a weight more than 80% of your best. The actual days during the heavy weeks have a bit of wiggle room. Some days you are on top of the world and can do anything. Other days will be not so good. The thing is to work hard enough each day during the heavy weeks (depending on how things are going that particular day) and force yourself to take it easy during the deload weeks.

My second point is that lifters need to learn how to really back off after pushing themselves. After a week or two of busting ass, spend a week lifting ridiculously easy weights. The body responds to contrasts in stress, i.e., overtraining followed by undertraining. Most people will train at about the same level of intensity and volume for their entire career and the best they will ever accomplish is to get to the baseline level of performance that they were capable of on the first day that they walked into the gym. Some people will be able to push their body and their performance very, very hard, but they will never learn how to take a break and allow their body to recover from this stress. The lifters who make long-term progress learn how to push their training to the edge of their tolerance and then back off enough to let their body adapt to the stress. The body needs to have periods of stress and recovery to force it to adapt. The mind of the athlete needs to allow these periods of stress and recovery to happen. Often it is harder to spend a week doing less work with small weights than it is to push your body balls to the walls, but the recovery piece is arguably more important than the stress piece, at least in the long-term.

I would take this advice to heart. The point of the unloading week is to create contrast. The hard weeks train you to push hard, physically and mentally. The easy weeks should teach you to relax. Relax with the weights, and relax your mind when approaching the weights.

If you’re only spending part of the year, up 4-6 months, on this plan, I think you’d have more leeway with the self-regulated rest days. By the time accumulated fatigue catches up to you, you’ll be ready for some downtime and a fresh program anyway. Using this system year-round, I would put more thought into structured rest.

You might be one of those with really poor recovery, or Real Life factors that limit recovery. If that’s you, I’d suggest sticking to the two weeks hard, one week easy system. Or just train this way 3-4 days a week.

Gaining Muscle Mass
The objection I hear most often is that high-frequency and gaining muscle are mutually exclusive. I’m not sure I buy that. Muscle mass follows the same stress-relax-recover adaptation curve as any other quality: repeated workouts add up their effects over time, with both gains and fatigue building up. Even if you aren’t allowing full recovery between workouts, you’re still ramping up all the fitness-boosting stuff in the muscle cells. Performance (growth, in this case) is masked by the accumulation of fatigue.

When you do finally scale back the workloads, the fatigue dissipates and the new adaptation fully realizes itself. It’s like stretching a rubber band and letting it pop; the harder you pull, the harder it snaps back. I believe this applies to muscle mass just as much as strength or power. Muscle doesn’t recover on a workout-to-workout basis.

Leo Costa’s Serious Growth manuals adapted the Bulgarian system to bodybuilding programs. While I like the look of these programs, I can’t personally comment on their effectiveness. Everyone I know who has tried them has spoken highly of them, and always with the qualifier ‘yeah I did great on that program, until I found out it was overtraining’. Go figure.

My personal view is that, when used for brief phases of hard training and followed by a phase of light training, you could make this work for bulk-building. Costa’s programs do exactly that, involving a hard ramp-up phase followed by an easier recovery phase. Programs for muscle-group specialization would be another option.

If you limit a session to only 1-2 top sets, you can get away with sets of 5-6 on a big lift and sets of 8-12 on an isolation move, which would probably be better for growth. If you’re strapped for time, definitely think about rotating through specialization phases, where you train an upper body group and a lower body group, switching the targeted muscles every 3-4 weeks.

No Musts or Oughts

Everything I’ve written in this article should be taken with a grain of salt and always subject to your own findings. I’ve tried to qualify everything as opinion, either mine or someone I feel is worth listening to, which means that there are no rules.

Training this way is very subjective. I can’t give you a fixed list of things you should do, or must do, or ought to do. If you disagree with any point I made and find you do better by ignoring my guidelines, I encourage you to keep doing what you’re doing. Nothing here is beyond challenge, and I find that the lack of Must Do rules is a strength of this method. There are only good ideas worth trying for yourself.

Your success or failure on this system depends entirely on your frame of mind. Walking into this kind of training with a defeatist attitude, convinced that it won’t work, that you’ll overtrain, that you’ll get hurt, all but guarantees that these things will happen.

The first step to success in this program (or any program) is to trust what you’re doing. Believing in the program and enjoying what you’re doing creates a placebo effect. Your frame of mind can generate stress or it can encourage recovery.

Won’t I fatigue my CNS?
Short answer, no. CNS fatigue is a product of psychological and emotional stress, rather than the weight you lift. If you follow the advice in this article, staying away from weights that make you nervous and not loading up on pre-workout stimulants, you’ll be fine.

The assumption that CNS-intensive training requires 48 hours of rest is not faulty, but it does require that you’re actually exhausting the CNS. Current neurological research doesn’t support the idea that central drive, the ‘oomph’ of the CNS, diminishes with training unless you make attempts at very high exertion. If you aren’t getting nervous to lift a weight, and if you take care not to miss lifts in training, then you won’t be exhausting the CNS.

This system is designed to minimize those exhausting, high-exertion attempts. Meanwhile, your nervous system gradually adapts to the stress of lifting heavy weights. Remember, you always want to leave feeling like you could do more. This feeling of energy and motivation results from the positive, stimulating effects on the CNS, not exhaustion.

Follow the guidelines and you’ll be fine.

I feel like it would be pretty fun for me personally. Just gotta think how I could tune it for BBing style if I ever make the switch...

Catch
07-05-2011, 03:26 PM
Squats
200 x 5-3
185 x 5-5

Leg Press
90 + 90 + 10 (190 lbs) x 12-12-12

Lying Leg Curls
90 lbs x 15-15-15

Seated Alt Curls
45 x 2
35 x 5-5

Hammer Curls
30 lbs x 10-10-10
---
Will update with thoughts later (In a few hours). So far thinking about deloading next week since its been about four or five.

sJarl
07-05-2011, 04:35 PM
Imo you don't need to deload yet. Go for it a couple of times before you start to think about dealoading.

If you deload every time you hit a bump you aren't going to get far, in a very long time.

Catch
07-05-2011, 06:02 PM
Hm true.

I think the article I just posted is influencing me a lot. I don't train six days which certainly factors in to it, but from heresay it seems that most people recommend deloading after X weeks. I'll probably still stay after it. I guess I just need to shut up and squat like most would say. Speaking of squats, I was thinking about switching them out and then I realized I was just being a bitch, so I'll keep them where there are until I truly stall on them. They are so damn draining - and for sure Tuesday is my most draining day. Doing the box squats on Sunday could have factored in to this as well. But I'll keep everything in place for now.

Everything else was somewhat fine; next week time I'll be moving up to 100 lbs in the leg curls, I'll get more reps for the seated curls, and then I'll increase the weight for the hammer curls and leg press. Regardless, I'm glad I post on the forums I do. Seeing my own thoughts and reading others allows me to reflect on them and then actually think it out.

sJarl
07-06-2011, 11:07 AM
Well, if they were truly draining you wouldn't be going anywhere on the accessory movements like the leg curls.

I usually keep a special day for my most mentally and physically demanding workout, the heavy deadlifting days. The day before consists of massive eating and then on the designated day (most often saturday/sunday) I just have the day to get the work done.

Doing heavy box squats only 2 days before is not optimal, just not enough rest. Having them on friday would be preferrable imo.

And don't ever stop squatting. You can drop everything else.

Catch
07-06-2011, 01:20 PM
Yeah, I've already thought of ways to get any edge I can on Tuesday. So far I've thought of raising my calories on Monday from 2700 to 2900, but Tues and Wednesday would still be the same calories (2700 and 2300 respectively). It may not be a massive increase and I may have to eat more on Monday... but it is a start. I figured this would give it a nice curve to my days as well.

Anyways, I usually have the entirety of Tuesday to do whatever. I don't even work that day. Maybe last time since I worked out with five, compared to ~12, it may of affected it. Or maybe I just wasn't feeling it. Who cares, I'll rock that shit next week. I should of just stayed out on sunday, but since I missed Friday I wanted to get in there. Hell I craved it to be honest. It was the first thing I did when I woke up after eating.

And psh, I won't ever stop deadlifting. It's more like Deadlift>Squat>Bench for me haha. I just need a catchy phrase for a deadlifting shirt, and I'd wear the shit out of it.

Edit: By the way, weren't you making a TLHF motivational video? Or was that someone else?

sJarl
07-06-2011, 02:17 PM
<3k cals is a bit low but whatever, I need a lot to grow :)

I'm thinking about this vid, I just need to get my ass out and start it.

Coke
07-07-2011, 03:53 AM
Very interesting article and good read, thankx for sharing it.

Catch
07-07-2011, 02:55 PM
@sJ. Psh whatever, lean gains ftw. But if you need help on the vid, I'd be more than willing to help. The one I made was fun as shit.

@Cocoa: No problem, I really want to incorporate it into my own training.
---
Chin Ups
BW + 30 lbs x 5-5-5

Pulldowns
110 x 12-12-12

Seated OH Press
85 x 5-5-5

DB Lateral Raises
30 x 7
25 x 8
25 x 9

Standing Calves
140 x 15-15(?)-15

Standing Barbell Twist
Bar + 20 lbs x 10-10-10
---
Okay, this workout was a mixture for me. I'm really happy with everything but those damn lateral raises. Their hard. Haha But seriously, the chins were (relatively) easy and I will be moving up to 120 next workout for the pulldowns. The seated Press seems to be a lot easier to me than the standing version for some reason; 85 felt pretty light compared to when I used to do it standing.

On the second set of my calf work I kinda missed counting and got to 15 way to fast, so I figured I skipped some and did about 7 extra reps to try and get it back in line. I'm not sure if I did 15 or over/under it to be honest. The side twists are awesome, but I feel like I'm using too much arm/trap to move the weight. Might keep it at the same weight next time, but we'll see.

Till tomorrow yall.

Coke
07-07-2011, 07:25 PM
Session is very nice guy, appear to be turning over a new leaf.

chevelle2291
07-08-2011, 12:12 AM
Thanks mark and chevelle. Nice to see you back man.
---
Some stuff I've been wanting to incorporate in my training lately, but I'll be holding off.

http://www.ampedtraining.com/workouts/bulgarian-style-training


I feel like it would be pretty fun for me personally. Just gotta think how I could tune it for BBing style if I ever make the switch...


Hm true.

I think the article I just posted is influencing me a lot. I don't train six days which certainly factors in to it, but from heresay it seems that most people recommend deloading after X weeks. I'll probably still stay after it. I guess I just need to shut up and squat like most would say. Speaking of squats, I was thinking about switching them out and then I realized I was just being a bitch, so I'll keep them where there are until I truly stall on them. They are so damn draining - and for sure Tuesday is my most draining day. Doing the box squats on Sunday could have factored in to this as well. But I'll keep everything in place for now.

Everything else was somewhat fine; next week time I'll be moving up to 100 lbs in the leg curls, I'll get more reps for the seated curls, and then I'll increase the weight for the hammer curls and leg press. Regardless, I'm glad I post on the forums I do. Seeing my own thoughts and reading others allows me to reflect on them and then actually think it out.

I is confused Catch. I thought you were leaning towards aesthetic training/bodybuilding more?

Don't get me wrong, I do think that higher frequency is the way to go (2x a week is about the max for me if I'm doing balls-out intensity, which I always am), but the shit you're reading isn't geared for size training, IMO.

Now, that's not to say that lower-rep, strength training doesn't have any use in bodybuilding. In fact, quite a few natural competitors are on Westside splits with lots of hyper accessories, and others run a power/hypertrophy split where two days are focused on ME work for upper/lower, and then 2-3 other days are used for higher rep, higher volume training. I'll link you to it at the bottom of this post.

I just don't want you to be doing counterproductive programs for your goals. Some would argue that bbing and powerlifting/strength training are really no different. I think that's a mistake. For example, what if you are doing a 4-day program of bench, squat, ohp, and deadlift, but you are finding that your style of squatting doesn't hit your quads well or that your style of benching is extremely shoulder and tricep dominant and that you get very little chest development out of it (I see this all the time)? Well, just doing those exercises are going to leave gaping, obvious holes in your physique, even if you can squat 405 or bench 300.

Just something to think about. I know that I sometimes feel like I wasted time on Madcow 5x5, even though my strength exploded and that has carried over to my current program well.

Hyper/Power split:
A 10 day strength/hypertrophy rotation.

Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10

Day 1 - Heavy Upper.

Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5

Day 3 - Heavy Lower.

Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6

Days 5-8 All exercises are 2-4 sets of 8-15 reps.

Day 5 - Chest, Shoulders, Triceps.

Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation

Day 6 - Back, Biceps.

Wide Grip Chins
Rows
Pulldowns
Shrugs
Curls

Day 8 - Legs.

Squat Variant
GHR
Leg Press
Ham Work
Calf Work

NOTE: The above routine can also be condensed into the 7 day week for those that can tolerate the workload. Monday and Tuesday would be heavy upper and heavy lower, Wednesday would be off followed by the higher rep work on Thursday, Friday and Saturday. Sunday off and repeat. This is based on the training style of Layne Norton. Before you try this however be sure that you can tolerate training 5 days per week, this would be suited to more advanced lifters.


Just something to look at. I feel like this is the best of both worlds if you can regulate intensity well.

Catch
07-08-2011, 11:51 AM
I is confused Catch. I thought you were leaning towards aesthetic training/bodybuilding more?

Don't get me wrong, I do think that higher frequency is the way to go (2x a week is about the max for me if I'm doing balls-out intensity, which I always am), but the shit you're reading isn't geared for size training, IMO.

Now, that's not to say that lower-rep, strength training doesn't have any use in bodybuilding. In fact, quite a few natural competitors are on Westside splits with lots of hyper accessories, and others run a power/hypertrophy split where two days are focused on ME work for upper/lower, and then 2-3 other days are used for higher rep, higher volume training. I'll link you to it at the bottom of this post.

I just don't want you to be doing counterproductive programs for your goals. Some would argue that bbing and powerlifting/strength training are really no different. I think that's a mistake. For example, what if you are doing a 4-day program of bench, squat, ohp, and deadlift, but you are finding that your style of squatting doesn't hit your quads well or that your style of benching is extremely shoulder and tricep dominant and that you get very little chest development out of it (I see this all the time)? Well, just doing those exercises are going to leave gaping, obvious holes in your physique, even if you can squat 405 or bench 300.

Just something to think about. I know that I sometimes feel like I wasted time on Madcow 5x5, even though my strength exploded and that has carried over to my current program well.

Hyper/Power split:
A 10 day strength/hypertrophy rotation.

Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10

Day 1 - Heavy Upper.

Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5

Day 3 - Heavy Lower.

Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6

Days 5-8 All exercises are 2-4 sets of 8-15 reps.

Day 5 - Chest, Shoulders, Triceps.

Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation

Day 6 - Back, Biceps.

Wide Grip Chins
Rows
Pulldowns
Shrugs
Curls

Day 8 - Legs.

Squat Variant
GHR
Leg Press
Ham Work
Calf Work

NOTE: The above routine can also be condensed into the 7 day week for those that can tolerate the workload. Monday and Tuesday would be heavy upper and heavy lower, Wednesday would be off followed by the higher rep work on Thursday, Friday and Saturday. Sunday off and repeat. This is based on the training style of Layne Norton. Before you try this however be sure that you can tolerate training 5 days per week, this would be suited to more advanced lifters.


Just something to look at. I feel like this is the best of both worlds if you can regulate intensity well.

I am leaning towards aesthetics right now, but we'll see how things pan out. There is so much I want to try, so I read up on a lot of stuff. A lot of the stuff I read is about olympic/power lifting since that is the main focus on the other forum I frequent.

Anyways, I completely agree with your idea that BBing is different from PL and Olympic lifting, and I personally think that you should at least venture in the other rep ranges no matter what your focus is, but that your focus should remain just that. I personally like the dual rep ranges that I get in BGB - enough power and enough hypertrophy ranges to satisfy both sides I guess.

Regardless, I was thinking about this because well, it sounds somewhat fun. I love maxing out (Daily max or whatever - I don't care) and how I can tune it to make it BBing friendly at the same time. I was thinking something like this:

Day 1
-Squat (Or Pull)
-Press
(-Pull)*

Day 2
-BBing day

Day 3
-Pull (Or Squat)
-Press
(-Pull)*

Day 4
-BBing day

Day 5
-Squat (Or Pull)
-Press
(-Pull)*

Day 6
-BBing Day

Day 7
-Rest


I'm not sure if I would/am supposed to rotate the workouts. But me personally I rather pull 2x a week than squat, but I'd still do either one. For my presses it'd probably be bench 1x/week, some form of OH press once a week, and then maybe an incline press or something. I'm not too sure.

The BBing days would allow you to do that - Target what you have a harder time hitting on the heavy lifts. (Ex: Have a hard time hitting those quads? Hit up the leg press or hack squat). The problem I can see with this is not having enough recovery in there and maybe your body parts would start to lag depending on the rep ranges you use (For example, you hit your triceps hard with that bench press so you don't do them on your BBing day. But then they begin lagging behind since their only hit with the strength range). So does that mean a push/pull/legs or upper/lower workout would be needed for the BBing days?

They address the issue of overtraining and all that in the article, so maybe the issue I just brought up is somewhat null. But at the same time this is an incredibly low exercise selection program IMO. It doesn't work if you had say seven exercises per day. By the time you get to that last one, your fucked. But if those seven (Well, probably more in the BBing case) are split into three days would that be just fine?

Who knows, that may be enough, or you may have to train only five days a week and leave a rest day in the middle. Then it'd be 3 max days and a upper/lower split. Again, you'd probably only hit those weak body parts that aren't hit on the max out days.

*Furthermore, if you take these out I'm sure you could recover faster. But then you wouldn't really be doing the program in general, so this has to be kind of judged. You could probably lift a little heavier on the following BBing day and achieve the same results as keeping it in.

Idunno, hopefully that was able to followed. I just kinda wrote my thoughts out since I haven't been really banging out the details in my head. Just a preliminary idea.

Thanks for the link too :D

Catch
07-08-2011, 03:04 PM
Box Squats
165 lbs x 5-5-5

Good Mornings
65 x 8-8-8

Hack Squat
190 x 10-10-10

CGBP
125 x 5-5-5

Skull Crushers
45 x 12-12-12
----
Gotta say, the hack squat sets today are one of the reasons I love lifting. After a grueling first set I just whipped my own ass into shape and nailed the last two easier than the first. Don't get me wrong, they sucked ass, but I still got em done.

Everything else was good; Box squats and good mornings are progressing nicely. I still need to get a video of them. When I'm doing CGBP, I have more of a problem with the bar feeling like its about to slip out of my hands than anything. Skull crushers are eh, they bother my elbows somewhat but not too bad.

And I grilled today. Around 3 pounds of chicken. The big guys didn't get cooked all the way through (Damn!), but they were still fucking awesome. I needed to keep them in there for like another two minutes and they would have been perfect.

Coke
07-08-2011, 05:49 PM
I'm hearing you bro, I luv anything off the grill...props on the workout.

Catch
07-11-2011, 03:17 PM
I do too, but not undercooked. Oh well, I'll be back at it again in a few even though its legit 115 here with humidity and what not.
---
Todays workout...

Rack pulls
315 lbs x 5-5-5

Rows
120 x 12-12-12 (Wrong grip here, but I'll still move up to 125)

Incline DB Press
65 x 5-5-4

Incline DB flies
35 x 8-8-8

Seated Calves
100 lbs x 15-15-15

Full Decline Sit ups
BW + 50 lbs x 8-8
----
3 plate rack pull. Fuck yeah.

Should have gotten the 65 all 5 times, but I think warming up with 45s (accident, thought they were 25/30s lol) was what held me back on that very last one. I got it about a third of the way up before I had to throw em down. By the time the flies came around, I didn't have much time left since I had to be at work. My breaks in the beginning were way too long, which is why I only did 2 sets of sit ups instead of three. Although I'm not sure I could have gotten another one on those. Holding two 25s is so awkward.

...3 plate rack pulls! Fuck yeah!
----
Song of the week:
Something a little different, like this guy and beat.

http://www.youtube.com/watch?v=4jh-xcKazSk
Chase & Status - Hitz ft Tinie Tempah

Mark!
07-11-2011, 05:36 PM
Fuck the head dude, 115 is crazy. We've got up to 102 so far, can't wait for 105 degree temps late July/August, so much fun. 3pps rack pull and rows look good man.

Catch
07-12-2011, 04:02 PM
Thanks. But yeah, it's getting hot as hell. Its been hovering around 100 but with the humidity we get, it is so much hotter
---
Squats
200 x 5-5-5

Leg Press
200 x 10-10-10

Lying Leg Curls
100 x 12-12-12

Seated Alternating Bicep Curls
45 x 1
35 x 5-5-5

Hammer Curls
35 x 10-10-10
---
Nice session in my opinion. Felt about 4/10 going into it - I'm a little sick (Stuffy nose and throat, getting a cold I guess) and I wasn't feeling it all that much. But I still hammered out everything to my best. Need to get some vitamin D again. Had about ~3000 calories last night in prep for this like I said I was going to do and it went a lot smoother. Except on my fourth rep of my second set of squats, where I hit the safety bar and it threw me off balance. Still held on and powered back up though.

Other than that, besides my seated curls, s'all good!

Coke
07-13-2011, 09:32 AM
Good job for both days man.

Catch
07-14-2011, 02:18 PM
Thanks as usual Terry

Chin Ups
BW + 35 lbs x 5-5-4.5

Pulldowns
120 x 8-8-8

STANDING OH Press
90 x 5-5-5

DB Lateral Raises
30 x 8-5
27.5 x 3-9

Standing Calves
160 x 15-15-15

Ab work
Cable Cross overs x fail
Weighted Something [Standing Reverse Sit ups?] (45 lbs and 80 lbs respectively) x 8-10
---

People just takin' my shit today. Getting a little sick still too. Had to do standing because I thought some guy was using the seated OH Press thing, but instead he just decided to leave the weights on and sit his water bottle there. And then the place that I usually do my Barbell twists was taken so I tried the cable cross overs. Big fail - Just using everything but my abs haha. I don't know how to describe the thing I did for them, but it was nice. If only it worked my lower abs to any degree...

Anyways, everything else was awesome. Progressing on lateral raises, and my chins were so close to moving up to +40 lbs next time. Pull downs are getting real challenging. Calf work is Calf work - I like my calves but I want them fucking huge.

I like this day for some reason. I think it is the best put together day; I'm not exhausted like I am the other days but I am still exhausted. I can't explain it. But I like it.

Finally, I should be able to work out tomorrow but it will be a little late. Got a lady friend coming over and shes staying the night. Leaving Friday, but I don't know what time. All I know is I'll be busting my ass to hit the gym. Disregard females, Acquire Aesthetics.

Catch
07-16-2011, 06:08 PM
Box Squats
170 lbs x 5-5-5

Hack Squat
190 x 5
90 x 5

Good Mornings
65 x 12-10-10

CGBP
130 x 5-5-5

Skull crushers
50 x 8-8-8
----
Okay, so I didn't get to lift yesterday because of various reasons, so I went today. Got a video of the good mornings and not sure I'm happy with the form, but I'll post it up later this week. Think I have tight hamstrings. CGBP was fine, and I've decided to keep skullcrushers in the 8-10 range instead of going to 12 (too much stress on the elbows with those extra two reps for some reason).

The hack squat was absolutely weird. I struggled so bad with the first five reps and I wasn't even going as deep as I normally do. So I just stopped, dropped it down to just one 45 pps, and it was still so awkward and hard... So I just stopped. We'll see how it goes next week - I may have to replace it, may not.

Coke
07-18-2011, 09:03 AM
Nice efforts, moving on strong guy.

Catch
07-18-2011, 02:11 PM
Thank you, I always try and give it my all
---
Rack Pulls
325 x 5-3-1

Bent Rows
125 x 10-10-10

Incline DB Press
65 x 5-5-3

DB Flies
35 x 12-12-10

Seated Calves
110 x 15-14-12

Full Decline Sit up
50 lbs x 10-10-10
----
Well, after getting up to 325 my grip is finally starting to slip. I didn't fail to get my reps due to muscular failure, but rather grip failure... The bent rows were easy, might just move up to 130 next time. On the DB Press, I messed up my form on the second set and basically pushed it through the wrong way, putting a lot of strain on my shoulder. So instead I just dropped it - I don't know if I could have done another one anyway. Might go back down to 50 and work my way back up depending on how I feel next week. Flies and seated calves were fine - calf work is getting a little difficult now.

The sit ups are just obnoxious to set up - its cumbersome to get myself set up with two 25 pound plates. But they also made me realize something. While doing my set I was like fuck, I have to go, and I doubt I could do another. Then I banged out two more sets. I realized a lot of what is holding me back right now is psychological limitations. They might have their place at times, but I think its hindering me a little too much. I thought I had a decent mindset/mental game too. Time to fix it.
---
Owl City - Honey and the Bee

http://www.youtube.com/watch?v=laS4dTeTnxE
Inb4 homo. Chick in this song is dece.

Catch
07-19-2011, 04:59 PM
Leg Pess
4 pps x 5-5-5

Lying Leg Curl
120 x 12-12-12

Seated Alt Curls
45 x Fail

Hammer curls
40 x 10-9-10

---

I really don't even know why I'm recording this. So mad about this session. My squat rack was taken by some dudes that were squatting four pps for reps to about parallel, so I can't get mad at that. Then, as I posted in my other forum, my forearm has been somewhat injured or something. My left arm on the side opposite of the palm, right about in the middle of my forearm, has a dull ache. When I rotate my wrist, it turns into a sharp pain. It prevented me from doing the seated curls completely.

So... I dunno. I'll get it next time I hope. I gotta run though, so until next time y'all :D

Catch
07-21-2011, 07:36 PM
Chin ups
35 x 5-5-5ish

Pulldowns
120 x 10-9-8

Seated OH Press
95 x 5-5-5

DB Lat Raises
35 x 8-7
27.5 x 9

Standing Calves
180 x 15-15-15

Same Ab Exercise as last time
Weighted Pullover/downs
90 x 10-10
70 x 12
---
So. Chin ups were good - the last 1/5th of the rep was a little hard on the last set so I may of kipped a little bit to get there, but I'll still be moving it up. Pulldowns are fine - they are just getting hard haha. Seated OH Press is fine, I'd say that it is even easier than the standing version. However normally my back is straight up against the seat but today it was a little bit more inclined; I don't know if this indicates any kind of weak point or...?

DB Lat raises are hard, but that isn't anything new. Next time I'll be moving up to 200 lbs on the calf work, but then I'll probably start focusing on increasing reps since they are getting difficult. Finally, wish I had a good name for the ab exercise I've been doing, but anyways I did it again since my spot was taken again and there wasn't any other place to do it...

Lately, I've been feeling really burned out and tired. Esp during my sessions. My forearm and wrist seem to have been slightly injured the other day; they've been either having a dull ache or a more shape pain depending on how I move/turn them. For example, today during the chin ups my wrist was hurting during the exercise and was hurting afterwards somewhat bad. I kept on through and it seemed to go away somewhat (although most of them place less stress on the wrist imo) during the rest of the session. Idunno. I plan on icing it tonight and seeing whats up tomorrow. I may actually be taking a deload week next week, but we'll see.

Also, some update pictures this weekend. Awesome!

Catch
07-22-2011, 05:02 PM
Box Squats
175 x 5-5-5

Good Mornings
65 x 12-12-12

Hack Squats
190 x 5
90 x 15-15

CGBP
135 x 5-5-5

Skull crushers
50 x fail due to wrist (too much strain)
---

So lately I've been feeling like I haven't got any stronger, but since I know about 3-4 weeks ago I couldn't do 135 in the CGBP more than three times, I actually feel like I've gotten way stronger finally. Good feeling. Too bad my wrist held me back in the skull crushers; I couldn't even start bringing it down before the strain started to be too much. Other than that - very happy with the box squats and good mornings. I fixed my form a little bit from watching my own video (that I still need to post).

I think I'm going to rotate the hack squat out and replace it with something else. Also, I think I may actually take that break next week. Who knows, maybe I'll go right back at it come monday, maybe not.

Pictures this weekend!

Catch
07-25-2011, 07:28 PM
Rack Pulls
325 x 5-5-5

Bent Rows
130 x 10-10-10

Incline DB BP
65 lbs x 5-5-5

Incline DB Flies
40 x 10-10-10

Seated Calves
110 x 15-15-15

Full Decline Sit up
50 lbs x 12-12-12
----
Fuck Yes.

Like a message from the lifting gods, I showed up to the gym in the evening, compared to my normal morning, and lo and behold there is a bunch of chalk on the bar that I need for rack pulls. A success before I even began.

Everything else is in line. Hell, I think I even cut in front.

That mental battle I was having with myself disappeared over the weekend and I felt new and energetic as I stepped up to that first rack pull all the way to the last sit up.
---
Song of the week:
Sail - AWOLNATION

http://www.youtube.com/watch?v=gH2efAcmBQM
OH YEAH!

Catch
07-27-2011, 08:19 AM
Boom. Feelin' amazin.

Lets see this stuff right hurr

BW this morning: 176/178 (bad eyesight, bite me fools)

Squats
205 lbs x 5-5-5
FUCK YEAH!

Leg Press
210 lbs x 10-10-10
OH YEAH!

Laying Leg Curls
100 x 15-15-15
OH SHIT YEAH!

Seated Alt Curls
45 x Fail
DAMN!!

Seated EZ Bar Curls
45 x 5-5-5

Static DB Holds
85 x ~30 sec-25 sec-30 sec

Seated EZ Bar Curls
35 x 10-10

---
Lol. Ball of energy with 6 hours of sleep. Woke up at 7 am and said screw it and went to lift. Felt like I could have gotten 210 on squat and more on pretty much everything, but I kept it progressing nicely instead. Think my wrist is really holding me back when I do the seated curls, so I'll just switch over to EZ bar curls. On a somewhat serious note, I think something may actually be wrong with my wrist.

And after 8 months, I feel like I finally have my squat form down really well :D Bout time!

Enjoyed those static holds and I might throw them in for awhile maybe. I can already feel that grip getting better (and found out my dominate hand has the weaker grip).

Oh and I held this workout off until today instead of tuesday because I honestly got piss poor food on monday (Read: none food in the house) so I just did it today. Hopefully it doesn't hinder Friday's workout too much.

Catch
07-28-2011, 05:23 PM
Chin ups
40 x 4.5-3-4

Pulldowns
120 x 10-10-10

Seated OH Press
100 x 5-5-5

DB Lat Raises
30 x 1

Seated OH Press
65 x 8-8

Standing Calves
200 x 12-12-12

Weighted Pullover/downs
90 x 10-10-10
----------

The 35s for DB lat raises were taken. I didn't want to do them anyway :P

Anyways, everything else is just dandy. I struggle with the last third of the rep on chin ups. It is my sticking point, but I don't know what my weak point is in that case. Pull downs are fine, I'm going to 130 next time. Seated OH presses are easier for me than standing. And that's about all I got for ya. Good workout, even though I am getting a little sick (Again, need to really get some vitamin D or something)

Hopefully I'm recovered for tomorrow. My legs had some DOMs in them today.

Catch
07-29-2011, 04:16 PM
Box Squats
180 lbs x 5-5-5

Good Mornings
70 x 8-8-8

Lunges
Bar on back x 6

95 lbs x 6

Leg Extensions
80 x 8
120 x 8

CGBP
140 x 5-5-5

Skull Crushers
Bar x 2

Tricep Pushdowns (Bite me :P)
80 x 8-8-8
----
So kinda of a messed up day.

All my power lifts are just fine, but I was looking for a replacement for the hack squat. I like lunges, but I can't get as low on my right leg as I can on my left leg. I don't know if this is because I injured my toe or not, but my toes seem less flexible and kind of hurt - my right leg also seems less stable than my left (even though I'm right dominant). So I'll either have to work on my toe flexibility lol or switch it to something else. Everything else was fine.

Also, my wrist seems to be getting better. I could go almost all the way down with just the bar with no pain - the very end of the movement was somewhat painful though so I'll have to find a good replacement for that too...

Got some homework for the week. Also, I'm still sorting through the pictures I took and the video of the good morning. I've been busy and I won't be able to get to it all till sunday/next week.

Catch
08-01-2011, 04:52 PM
Rack Pulls
330 x 5-5-3

Bent Rows
130 x 10-8-8

DB Press (Incline taken)
70 x 5-5-3

DB Flies
45 x 10

Incline DB flies
45 x 7-6

Seated Calves
120 x 12-13-12

Random Ab work
----
Not a bad session. Things may have to be reset soon. My grip is failing me more than anything on the rack pulls. Flat flies are way easier than incline lol. Anyways, overall good session despite not really meeting the reps that I needed to keep going.

List of things to be replaced:
Hack Squat on Day 4
Skull Crushers due to wrist
Ab work on both days
Lateral DB raises
Bicep work due to wrist

Trying to get my wrist to heal completely. May actually take a week off next week. My only problem is I say that every week but I have a hard time following through.

Until tomorrow y'all
---
Song of the week
Action - Stan SB

http://www.youtube.com/watch?v=6lGt2Jp56QM&ob=av3e
Some Liquid dubstep just for chevelle, if he still visits here anyway.

Catch
08-02-2011, 07:24 PM
Squats
210 x 5-5-5

Leg Press
215 x 10-10-10

Lying leg curls
110 x 15-15-15
----
So a real good session legs wise. I loved every last second of the grueling pain I endured. However, my wrist seems really messed up now. I think the heavy rack pulls are stressing the area out, which is why it feels worse again. But now I tried to curl today and couldn't because the weight put me in too much pain. It seems I might have to take a break for a week solely for this, but I don't know if I want to.

Even being so off and on about taking a week off (which I'm glad I've kept through it) I might actually have to. :\
I know it will affect me thursday during a lot of my lifts.

But other than that news! Awesome session.

Catch
08-04-2011, 04:17 PM
Chin ups
+40 lbs x 4.5-4-4

Pulldowns
130 x 8-8-8

Seated OH Press
105 x 1-1-.5

Lateral raise machine
70 x 8
80 x 8-8

Ab Pull over and downs lol
100 x 10-10-10
---
Could make excuses for the shoulders but I won't.
Rule #76: No excuses play like a champion

I'll do better next session.

Catch
08-05-2011, 06:36 PM
Box Squats
185 x 5-5-5

Good mornings
Bar x 8
95 lbs x 10

Leg extensions
140 x 8-8

CGBP
145 x 5
135 x 5-5

Tricep Pushdowns
100 x 10-8
---
Eh, a very iffy session (did box squats then CGBP and was gonna leave after that) turned into a decent one I suppose. Glad I cut a few sets here and there and realized I really don't need as much rest as I take between sets. I can cut it down by 10-20 sec probably. Was scared to do the 145 for too long cuz I felt like a) I was gonna fail with no spotter and b) my wrist was kinda iffy on it.

Regardless, I'm looking forward to my week off next week. Maybe I'll finally get those pictures up that are just sitting on my computer lol

Catch
08-09-2011, 03:12 PM
Hm okay so I've got a good idea for my replacements!

Hack Squats ----> Leg extensions or front squats
Skull Crushers ----> EZ Bar Tricep Extensions (Seated, overhead version I suppose)
Ab work will now consist of a weighted leg lift and push situps
Replacing Lateral raises will be upright rows.
Biceps will be preacher EZ Bar curls (the 5 rep range) while using cable curls for the 8-12 range

So that is what my plan is. I'm not too sure how effective upright rows and tricep extensions are for shoulders and triceps respectively, so if there is a better exercise out there let me know. I don't want to replace the tricep work with dips because I rather use them for the x5 rep range, so I'll replace CGBP with them. I've heard mixed things on whether or not they hit chest or triceps harder, so eh.

Catch
08-15-2011, 12:01 PM
Oh I'm back? Yeah.

Rack Pulls
225 lbs x 5-5-5

Bent Rows
135 x 10-10-10

Incline DB Press
70 lbs x 1 (bad flip)-3-2

Incline DB flies
40 lbs x 10-10-10

Seated Calves
120 x 15-13-13

Suspended Leg Raise
BW x 10-10-10
---
AND I'm back.

Good session, lost some strength. That's alright. I'll get it back. Going somewhat light on rack pulls so I can let my wrist fully heal.
---
Song of the Week:
Beautiful Lasers/ Two Ways - Lupe Fiasco

http://www.youtube.com/watch?v=PFSnnnvIPl4
Prepare for a Lupe streak

Catch
08-16-2011, 04:16 PM
Squats
215 x 5-4-1.5

Leg Press
220 x 10-10-10

Lying Leg curls
120 x 15-15-10

EZ bar Taken

Hammer Curls from Pulley (Rope)
50 x 10-10-10
90 x 5-8
---

Uh Yup. Lost some strength like I said, but I'll get it back. Really should have had two reps on that last set of squats, but damn they were fun. Love Squatting. Leg Press I put forward so much force it was awesome (and easy). Leg Curls burned like a bitch, but I'll get 15 for all three sets next time. Hopefully all the curl bars aren't taken by the old dudes next time lol They congregate around the smith machine and take all the EZ bars. It's a mix between curling, smith benching, and old gentleman. A sight to be seen.

Anyways, can't wait till thursday

Catch
08-18-2011, 09:02 AM
Ohhhhhhhhh yeah

Chin ups
35 x 5-5-5

Lat Pulldown
130 x 9-8-9

Seated OH Press
95 x 5-5-5

Upright Rows*
Bar x 10-10-10

Ab Pullovers
100 x 10-10
80 x 10

Standing Calves
180 x 13-12-14
----
Scaling back on a select few exercises. My shoulders seemed a little sore after each of the shoulder lifts, so I know I need to be careful with them. Plan on Icing them a little later. Other than that, Good day. Full of energy, about to do more AM workouts. Like upright rows. All there is to say today :D

chevelle2291
08-18-2011, 09:51 AM
Hm okay so I've got a good idea for my replacements!

Hack Squats ----> Leg extensions or front squats
Skull Crushers ----> EZ Bar Tricep Extensions (Seated, overhead version I suppose)
Ab work will now consist of a weighted leg lift and push situps
Replacing Lateral raises will be upright rows.
Biceps will be preacher EZ Bar curls (the 5 rep range) while using cable curls for the 8-12 range

So that is what my plan is. I'm not too sure how effective upright rows and tricep extensions are for shoulders and triceps respectively, so if there is a better exercise out there let me know. I don't want to replace the tricep work with dips because I rather use them for the x5 rep range, so I'll replace CGBP with them. I've heard mixed things on whether or not they hit chest or triceps harder, so eh.


Why switching out lateral raises to upright rows? If your shoulder already hurts that's a terrible change IMO. Upright rows fuck shoulders up like no other.

Leg extensions suck. I'd do front squats instead, or stick with the hacks. :hello:

Catch
08-18-2011, 10:35 PM
Today was the first day they were sore during the lifts, dunno why lol. Also, I kinda injured my wrist and using the dumbbells the way I did was putting too much pressure/pain on them, so I switched.

Front squats it is :D

Catch
08-19-2011, 12:07 PM
Box squats
185 x 5-5-5

(Box) Front Squats
115 x 5-6-8

Good Mornings
85 x 10-10-10

CGBP
135 x 5-5-5

Tricep Pushdowns
100 x 8-8-8
----

Good session I suppose. Box squats were fine, gonna go up again next session. Front squats were really weird at first, and I was afraid to even go down. Glad I kept the box there. I'll probably get to 10-10-10 with the box (next session), then get rid of it and do free front squats. Unless it doesn't make that big of a difference. I'll be reading up on front squats over the weekend. Reset on CGBP because 145 due to wrist, will be going back up. Pushdowns were fine (forgot how the lift went that I was suppose to do so I just did those. Noob mistake lol).

Catch
08-22-2011, 04:51 PM
Rack Pulls
275 lbs x 5-5-5

Bent Over Rows
140 x 9-9-9

DB Incline Press
70 x 4-4-2

Incline Flies
45 x 10-10-8

Suspended Leg Raise
BW x 12-12-12

Seated Calves
120 lbs x 15-15-15
------

Good session. Happy with pretty much everything, besides forgetting my belt to add weight to the leg raises lol All I really got; getting my strength back on the incline press and everything else.

----
Song of the week:
Lupe Fiasco - Till I get there

http://www.youtube.com/watch?v=9Ts6I_tkygI
Another song or two by lupe and I'll be done :D

chevelle2291
08-22-2011, 05:17 PM
I've found front squats to be much easier to do with a clean grip and wrist wraps. Felt much more stable to me.

Catch
08-23-2011, 11:35 AM
No straps, but I'll for sure try the clean grip. The first time I went down on front squats I was almost too scared to, even with the box lol.
---
Squats
215 x 5-5-5

Leg Press
230 x 10-10-10

Lying Leg Curls
120 x 15-15-15

(Seated) EZ Bar Preacher Curls
65 x 5-5-5

Hammer Curls w/ Rope
55 x 10-10-10
----
Good session overall; got every rep on every lift. Must mean I'm not going heavy enough lol. My lower back and core seem to be my weak point on the squat; they are substantially sore right now... not to say my quads/hams/glutes didn't get work today though haha. Just what I've picked up though. Leg press and leg curl were pretty hard today, but I marched through. My wrist was pretty much fine during the preacher curls, and the hammer curls weren't that bad, probably should have went up to 60.

Off to cook some chicken :D

Catch
08-25-2011, 12:36 PM
Chin ups
+40 lbs x 4-4-4

Pulldown
130 x 10-9.5-8

Seated OH Press
100 x 5-5-1

Upright Row*
65 x 5

Ab pullovers
100 x 10-10-10

Standing Calves
180 x 15-15-15
---

*@Chevelle: You were right about these things fucking up your shoulders. They didn't feel right, so I stopped. Then again, they started to feel weird on the seated press; maybe my form is off. I think I'll replace it with some form of rear delt work.

Everything else was okay; I'm starting to think this moderate volume (moderate-high maybe?) isn't for me personally. I think I'm a more low volume type of guy. I'm not too sure. I'll be sticking with the program till at list mid September if not the beginning of November. Chins were fine, I'll get 5-5-5 next time. Plan on hitting 130 10-10-10 for pulldowns as well.

I've decided that my shoulders are weak; I've been stuck right around 105 for press for quite some time. After I stall out on the seated, maybe I'll go for push press.

chevelle2291
08-26-2011, 12:12 AM
Chin ups
+40 lbs x 4-4-4

Pulldown
130 x 10-9.5-8

Seated OH Press
100 x 5-5-1

Upright Row*
65 x 5

Ab pullovers
100 x 10-10-10

Standing Calves
180 x 15-15-15
---

*@Chevelle: You were right about these things fucking up your shoulders. They didn't feel right, so I stopped. Then again, they started to feel weird on the seated press; maybe my form is off. I think I'll replace it with some form of rear delt work.

Everything else was okay; I'm starting to think this moderate volume (moderate-high maybe?) isn't for me personally. I think I'm a more low volume type of guy. I'm not too sure. I'll be sticking with the program till at list mid September if not the beginning of November. Chins were fine, I'll get 5-5-5 next time. Plan on hitting 130 10-10-10 for pulldowns as well.

I've decided that my shoulders are weak; I've been stuck right around 105 for press for quite some time. After I stall out on the seated, maybe I'll go for push press.

Oddly enough, I just suffered a minor shoulder injury this past week. Musta jinxed myself. :tuttut:

chevelle2291
08-26-2011, 12:13 AM
Chin ups
+40 lbs x 4-4-4

Pulldown
130 x 10-9.5-8

Seated OH Press
100 x 5-5-1

Upright Row*
65 x 5

Ab pullovers
100 x 10-10-10

Standing Calves
180 x 15-15-15
---

*@Chevelle: You were right about these things fucking up your shoulders. They didn't feel right, so I stopped. Then again, they started to feel weird on the seated press; maybe my form is off. I think I'll replace it with some form of rear delt work.

Everything else was okay; I'm starting to think this moderate volume (moderate-high maybe?) isn't for me personally. I think I'm a more low volume type of guy. I'm not too sure. I'll be sticking with the program till at list mid September if not the beginning of November. Chins were fine, I'll get 5-5-5 next time. Plan on hitting 130 10-10-10 for pulldowns as well.

I've decided that my shoulders are weak; I've been stuck right around 105 for press for quite some time. After I stall out on the seated, maybe I'll go for push press.

Oddly enough, I just suffered a minor shoulder injury this past week. Musta jinxed myself. :tuttut:

Catch
08-26-2011, 10:56 AM
lol that sucks. I don't think anything is wrong with mine, but coulda been.

Box Squats
190 x 5-5-5

Front squats (box)
115 x 10-10-10

SLDL (Yeah, instead of GMs)
95 x 10-10-10

CGBP
140 x 5-5-5

Pushdowns
100 x 10-10-10
---

Feeling amazin' today. Hell yeah

Anyways, box squats are just wonderful. I did mess up on my form though and put all the pressure on my toes. Which didn't really hurt anything except one of my toes. Front squats is the most difficult exercise to get through. I tried clean grip but didn't like it so I switched back to the arms folded. It seems I have a little weak spot in my back though because it is extremely sore from these.

SLDLs to replace the GM this time. Might keep it, not too sure. Feel like my form is better and it gives me practice breaking it off the floor and keeping my back straight.

CGBP was fine and so were the pushdowns, although the latter is getting somewhat hard. I still worry about having the stuff drop on me in the CGBP though, so I think it holds me back psychologically rather than physically.

Catch
08-29-2011, 04:29 PM
Todays workout:
Rack Pulls
295 x 5-5-5

BO Rows
140 x 10-10-10

Incline DB Press
70 x 5-4-3 (+2 Reps)

Incline DB Flies
45 x 8-7-.5*

Suspended Leg Raises
+10 lbs x 10-10-10

Seated Calves
140 x 15-15-13
90 x 10
45 x 10 (right leg only)
----
All in all, a good workout despite only getting ~6 hours of sleep (woke up around 5 am, couldn't sleep so lifted :D). Was clearly the loudest person in my gym (Only so quietly can you lower a 295 rack pull back to the rack) at 8 in the morning, but eh whatever. Brightening up the day with some weight never hurt anybody.

The only problem is I think I may have begun to injure (as in, starting to if I don't do something about it) my left shoulder. First noticed it on the incline flies, where I accidently used 45 lb dumbbells instead of 40. That is why my last rep consisted of .5 (I noticed it on the second set for sure). A mixed blessing from the lifting gods, must be my form on that exercise (I always felt like my shoulders were worked a bit more than they should be on it)... After my nap I'm about to take, I'll probably be icing it.

Kinda pissed about this though, I don't want my process impeded.

Also, the backoff + right leg only sets on the seated calves is so to try and match my right calf with my left; as it is I look kind of funny with relatively large left (leg) calf muscles but small on the right. Bummer. I guess.

Song of the week:
Lupe Fiasco - Letting Go

http://www.youtube.com/watch?v=xuUu6UrweWQ
Last Lupe Song

Bonus Video:

http://vimeo.com/27933991

chevelle2291
08-29-2011, 08:39 PM
What's your shoulder warm-up look like?

I seem to have some sort of right shoulder issue going on right now as well. I'm chalking it up to going stupid heavy on DB inclines in a freezing gym with a cutoff on.

It's improving and it's not really painful, moreso just tight. Makes some cool clicks and other noises though, ha.

Are you doing arm rotations (with like a 2.5# plate, 20 front/rear for each side), DC broomstick stretch, Skip chest stretch, etc? Maybe even some facepulls before some pressing?

Skip chest stretch. This feels great and really seems to stretch that chest/delt tie-in area that can REALLY impede my pressing depth.


http://www.youtube.com/watch?v=5Hg4olpavYo&feature=player_detailpage#t=73s

Catch
08-30-2011, 06:43 PM
Nothing like any of that. Guess I really misunderstood the importance of stretching. I did a lot of the stretches he showed today and felt way better than I normally do. I also included some rotations and broom stretches. I'll have to keep this up.

Should I be focusing on the stretches based on my exercises, or should I be stretching my entire body fully each time?

The only one I didn't like was the quad stretch. I'll have to give it another go around soon.

I'll have to watch this full DVD Though

Catch
08-30-2011, 06:50 PM
Squats
220 x 5-5-5

Leg Press
240 x 10-10-10

Lying Leg curls
130 x 13-12-12

EZ Bar Preacher Curls
75 x 5-5-5

Pully Hammer Curls (W/ Rope)
60 x 10-10-10
----

Good session today, couldn't stop me. Really think I have the squat form down, esp since now I feel it in my glutes/hams a lot more than I did before. Everything else went pretty well today too. All I got for ya.

Wrist still feels tight, but there is rarely ever pain there. I think its gettin better :D

Catch
09-01-2011, 02:38 PM
Chin ups
+40 lbs x 5-5-5

Lat Pulldowns
130 x 10-10-8.5

Seated OH Press
100 x 4
80 x 7-5

Lying Rear Delt Row
75 x 10-10-10

Ab Pullovers
110 x 10-8-10

Standing Calves
200 x 15-13-12
---

Overall, a good session. I think I found out how I'm messing up my OH press; as soon as I begin the lift off, I begin to bring the bar out and forward, kinda wavering it, and I think it is messing up my shoulder. I was gonna go for another rep on the 100 pounds, but it felt strange and I could tell I was kind of pushing it. Back to icing it, perhaps even dropping the weight down to work on technique. Ugh. Sucks. lol

Other than that! Good session. I like the rear delt rows, nice lift.

Got to chapter 3 or 4 on that skip DVD. Obviously a lot of the training doesn't apply to me, but I still will follow some of his advice (esp the stretching, I love the stretching. Gives me more energy/power in my lifts).

Catch
09-03-2011, 02:03 PM
Box Squat:
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps

Front Barbell Squat:
115 lb x 8 reps (+43 pts)
115 lb x 6 reps (+41 pts)
115 lb x 2 reps (+36 pts)
115 lb x 3 reps (+37 pts)

CGBP:
145 lb x 5 reps (+53 pts)
145 lb x 5 reps (+53 pts)
145 lb x 5 reps (+53 pts)

Triceps Pushdown - Rope Attachment:
110 lb x 8 reps (+13 pts)
110 lb x 8 reps (+13 pts)
110 lb x 4 reps (+12 pts)
---
Yeah, I copied it directly from fitocracy. Whatever :P

I did this workout today and not yesterday because I wasn't feeling well, so I skipped and went today. It paid off.Anyways, everything was pretty smooth except for the front squats. They are a lot harder than I thought they would be without the box. They seem to be hitting my back a lot more than my quads too. Word to the wise, use them for power movements not accessory work lol.

Catch
09-05-2011, 08:19 PM
Rack Deadlift:
305 lb x 5 reps
305 lb x 5 reps
305 lb x 5 reps

Bent Over Barbell Row:
145 lb x 8 reps
145 lb x 8.5 reps
145 lb x 8 reps

Incline Dumbbell Bench Press:
70 lb x 5 reps
70 lb x 5 reps
70 lb x 4 reps

Incline Dumbbell Flyes:
40 lb x 10 reps
40 lb x 10 reps
40 lb x 10 reps

Weighted Hanging Leg Raise:
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps

Seated Calf Raise:
140 lb x 15 reps
140 lb x 15 reps
140 lb x 15 reps
-----

Ah another week, another good time. Feeling really good on nearly all my lifts, must be the stretching lol. On a side note, I think my wrist is still messed up. It's just a dull ache when I turn it, but it still hasn't went away.

Video of the week:
Mat Kearne - Ships in the night

http://www.youtube.com/watch?v=53bOAGMifNo
Chill music, chill guy.

Catch
09-06-2011, 04:54 PM
Squat
225 x 5-5-5

Leg Press
250 x 10-10-10

Lying Leg Curl
130 x 15-13-12

Preacher Curl EZ bar
80 x 5-5
45 x 7

Hammer Curls w/ Rope Pulley
70 x 10-10-10
----
Finally back to two plate squat. Good session today, I find eating a pack of fruit snacks just before I hit the gym to really help with my energy levels lol. Plus their good. When I was on the leg press a monster of a guy was next to me, easily hitting a four/five plate hack squat for some reps. Saw him and his partner in there the other day, throwing up 300+ pounds on the bench for reps. Was awesome lol

And I seemed to have messed up my right (not left) wrist during the curls today. Whewhoo. Off to ice it. Dunno what it is with these wrists.

Catch
09-08-2011, 12:22 PM
Chin ups
45 lbs x 4-4-4

Lat Pulldowns
130 x 10-10-10

Seated OH Press
75 x 5-5-5

Rear Delt Row
95 x 10-10-10

Cable Standing Ab Crunches
110 x 10-10
90 x 15

Standing Calves
200 x 15-15-15
---
Didn't get the ab crunches like I wanted to, but their actually pretty hard. Resetting my press with as strict form as I can manage. Wrists both hurt now, but it'll hopefully be alright

Catch
09-09-2011, 04:07 PM
CGBP
150 x 5-5
145 x 5

Rope Pushdowns
110 x 10-8-8

Box Squats
225 x 3
235 x 2
245 x 2

Front Squats
135 x 2
145/155 x 1
185 x 0 (without box)
---
Weird day, since I thought some dude took the squat rack. Turns out he didn't. But decided to just do some heavy doubles/triples in the squats when I got to them. Totally thought I was gonna get 185 on front, but I didn't. Now have a goal of front squatting my body weight. Glad I switched this session up a little bit, had some fun with the squats. Now convinced I'll be able to get 290 by December (Eh, hopefully haha)

Completely forgot about SLDL... Oh well haha

Catch
09-12-2011, 08:02 PM
Rack Deadlift:
310 lb x 5 reps
310 lb x 5 reps
310 lb x 5 reps

Bent Over Barbell Row:
145 lb x 10 reps
145 lb x 10 reps
145 lb x 10 reps

Incline Dumbbell Bench Press:
65 lb x 6 reps
65 lb x 5 reps
65 lb x 5 reps
Switching over to flats. Feel like my shoulder is just getting most of the work in these. Also, somebody took the 70s so I just used the 65s. Was dead after these for everything left.

Incline Dumbbell Flyes:
45 lb x 6 reps
22.5 lb x 10 reps
22.5 lb x 10 reps
weaksauce. Switching to either flat or changing it out.

Weighted Hanging Leg Raise:
30 lb x 10 reps
30 lb x 8 reps
30 lb x 6 reps

Seated Calf Raise:
150 lb x 10 reps
150 lb x 10 reps
150 lb x 10 reps

----
Not a bad session, just out of energy after the incline press, so I was running on fumes the rest of the workout. Didn't get good sleep. Finally bought a fan, so hopefully that changes things.

Song of the week:
Glitch Mob - Starve the Ego, Feed the Soul

http://www.youtube.com/watch?v=zpmKjJ4YU_c
Good stuff

Catch
09-13-2011, 12:55 PM
Squat
230 lbs x 5-5-5

Leg Press
260 x 10-8-8

Lying Leg Curls
130 x 15-15-12

Preacher Curl
45 x 5-5-5

Hammer Curls w/ Rope Pulley
80 x 10-10-10
----
Good session, but boy was I tried as shit after the squats. Really heavy day for me. My form is finally starting to break a little on the squats; I lean a little forward and the weight on my feet shifts forward a little. Not good, but not bad either. Obviously getting strongaaaaa. Lying leg curls are such a bitch too. Keeping it light on the preacher curls because of my wrist, but hammer curls (with the rope anyway) don't bother my wrist really.

Speaking of my wrists, I've decided that I want to include a fifth day into this routine. Simple really, I just want to add a day for working on my grip, prehab/rehab, and mobility work. Simple stuff that goes a long way in my opinion. I'll probably be back later today/tomorrow with my plans so I can get some advice and help with it all.

Catch
09-13-2011, 12:57 PM
Also, some glute fun y'all might enjoy from T-nation

http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

Dispelling the Glute Myth
by Bret Contreras

In 1995, my cousin and training partner at the time bought me The Complete Book of Butt and Legs because, in his words, he'd "never met someone so obsessed with training his glutes."

I pored over that book, and since then I've read almost every study, article, and book ever written on the glutes. My bookshelf is loaded with glute and hip extension exercise material, including four extra-large three-ring binders full of glute articles and studies that have been printed and highlighted over the years.

Whether the publication was geared toward bodybuilding, powerlifting, or sport-specific training, if it pertained to the glutes in any way, I read it.

In 2006, I opened up Lifts, a Scottsdale-based fitness studio that specialized in glute training. I developed several brand new glute exercises, which my clients and I believed were much more effective than what most people were doing for their glutes. Lifts quickly became known as the butt-perfecting gym in Scottsdale.


Glute Gauges
Early in 2009, I was trained by Noraxon to use their Myotrace 400 and Clinical Application Software, a system that measures and records the muscular activity of exercises via a process known as electromyography, or EMG.

I'd long suspected that the methods and exercises I developed in my training studio were far more effective than what the typical fitness publications were printing, but after performing thirty straight leg workouts and experiments in my skivvies with wires and electrodes attached to me so I could measure and record the glute, quad, hamstring, and adductor activity of over a hundred different hip extension exercises, it became clear to me that the glutes are the most wrongly-pegged muscle group in fitness.

I tested common and unique bodyweight, dumbbell, band, barbell, apparatus, and machine exercises, and then tested three other individuals with varying anthropometry or body segment lengths to make sure the results I saw weren't atypical.

Knowing that the fitness population would seek scientific explanation to lend support to my data, I knew what my next step needed to be. Fourteen years after reading the book my cousin bought me on the glutes, I wrote my own glute-book entitled Advanced Techniques in Glutei Maximi Strengthening.

Within its 675 pages, you'll find pictures and descriptions of over 200 glute exercises, many of which you've never seen or tried before, as well as over 700 references and links to other sources. The book dispels many myths surrounding the glutes, "functional training," and "sport-specific training." If you're interested in glute training, this book is a must-read.


The Glute Guy
Recently, a colleague of mine nicknamed me "The Glute Guy," and it stuck. I'm certain that I've done more research on the glutes than any other person on this planet. My research has made me realize two things.

First, the experts don't know shit about the glutes. Yes, this means all of your favorite authors, professors, trainers, and coaches. Despite the fact that the gluteus maximus muscles are without a doubt the most important muscles in sports and the fact that strength coaches helped popularized "glute activation," none of them have a good understanding of glute training. Neither do bodybuilders, powerlifters, or physical therapists. They all think they do, but they don't.

In fact, the experts are so far off the mark that their best glute exercises can only activate half as many fibers as the glute exercises I'm about to show you.

And second, athletes' glutes are pathetically weak and underpotentialized. Even people who think they have strong glutes almost always have very weak glutes in comparison to how strong they can get through proper training.


Follow the Logic
I expound upon these concepts much more in Advanced Techniques in Glutei Maximi Strengthening, but for this article I'll be very brief. Some of this might contradict what you've read in the past but keep in mind this is coming from "The Glute Guy."

• The lower gluteus maximus is involved in three distinct actions; hip extension, hip hyperextension, and hip transverse abduction.

• The upper gluteus maximus is involved in five different distinct actions; hip extension, hip hyperextension, hip abduction, hip transverse abduction, and hip external rotation.

• These motions are the most important motions in sports and include sprinting, leaping, cutting from side to side, and twisting.

• The strongest joint action at the hip is hip extension/hyperextension.

• The hip can hyperextend ten degrees with bent legs, twenty degrees with straight legs, and thirty degrees when forcibly pulled back.

• Hip hyperextension is safe and occurs naturally during walking, running, sprinting, grappling, throwing, lunging, and hip flexor stretching.

• Length tension relationships dictate that a muscle contracts best when it's at resting length, which means that the gluteus maximus muscles contract the hardest from zero to twenty degrees of hyperextension.

• Hip flexor flexibility allows for hip hyperextension and is an absolutely critical component to maximum glute activation; tight hip flexors prevent hip hyperextension and maximum glute activation.

• A vertical jump involves maximal vertical propulsion; whereas a sprint involves maximum horizontal propulsion.

• A sprint activates 234% more mean gluteus maximus muscle than a vertical jump.

• Due to the increased glute activation, sprinters commonly experience "butt-lock;" whereas repetitive vertical jumpers experience "quad-lock."

• In resistance training, there are two distinct types of hip extension exercises; those that mimic vertical jumping and those that mimic sprinting.

• Hip extension exercises that mimic vertical jumping have vertical or axial directional load vectors and include squats, deadlifts, and static lunges.

• Hip extension exercises that mimic sprinting have horizontal or anteroposterior directional load vectors, involve hip hyperextension, and include reverse hypers, back extensions, hip thrusts, pendulum quadruped hip extensions, and pull throughs.

• Hip extension exercises that mimic jumping will be referred to as hip extension exercises, whereas hip extension exercises that mimic sprinting will be referred to as hip hyperextension exercises.

• The propulsion phase of a vertical jump involves simultaneous hip, knee, and ankle extension, whereas sprinting involves hip hyperextension.

• Hip extension exercises are usually performed while standing.

• Hip hyperextension exercises are usually performed in the supine, prone, or quadruped positions.

• Hip hyperextension exercises can be performed with bent legs or straight legs.

• Straight leg hip hyperextension exercises maximize hamstring contribution.

• Bent leg hip hyperextension exercises place the hamstrings in a shortened state which limits their contribution and maximizes gluteal contribution.

• In order, the hip extension exercises with the highest glute activation are the kneeling squat (67%), deadlift (55%), sumo deadlift (52%) and Zercher squat (45%).

• In order, the hip hyperextension exercises with the highest glute activation are the single leg bent leg reverse hyper (122%), hip thrust (119%), pendulum quadruped hip extension (112%), bent leg reverse hyper (111%).

• Hip abduction, transverse abduction, and external rotation exercises often maximally recruit the upper gluteus maximus muscles to a much greater degree than hip extension or hip hyperextension exercises.

• A well balanced gluteal routine involves hip extension exercises, hip hyperextension exercises, hip abduction exercises, and hip external rotation exercises.


Exercise Progressions
As mentioned earlier, most people think they have strong glutes, but they don't. They believe this because they think that squats, deadlifts, and lunges are the best glute exercises, and they've spent years getting very strong at these. Even though they can make your glutes very sore, squatting, deadlifting, and lunging don't strengthen the glutes much. They target the quads and erector spinae. Even box squatting, walking lunges, and sumo deadlifts don't activate much glute in comparison to the exercises below.

If you studied glute activation like I have, you'd be blown away by the data. Most individual's glutes contract harder during bodyweight glute activation exercises than from one-rep max squats and deadlifts.

This isn't due to the fact that the individuals don't know how to use their glutes or don't adhere to proper exercise form. It's due to the fact that biomechanically the glutes aren't maximally involved in squatting, lunging, and deadlifting. They're only maximally contracted from bent leg hip hyperextension exercises.

Furthermore, just because someone's glutes are big, it doesn't mean that they're strong. In addition to training around three hundred "normal" clients over the past few years, I've trained various elite athletes, from NFL players and powerlifters to sprinters and figure models. I taught each of these individuals the exercises listed below, and I almost always had to start them off with their own bodyweight for resistance.

Although one of the powerlifters could do raw squats and deadlifts with over three times his bodyweight, when he first performed hip thrusts, he had to start out with two sets of twenty reps with his own bodyweight. We initially tried using 135 pounds on the hip thrust, which was roughly a third of what he squatted and deadlifted, but he could barely budge the bar.

The NFL players were both 350-pound offensive lineman who'd do hip thrusts for two sets of twenty reps as well. When you weigh 350 pounds, bodyweight exercises can be very productive! Both linemen mentioned that the hip thrust was the best posterior chain exercise they'd ever performed and remarked about how they loved the fact that they didn't have to wrap their knees or wear a belt to perform the exercise.

The Olympic sprinter had the best relative glute strength of the bunch, easily being able to perform twenty single-leg hip thrusts on his very first workout.

Strength gains for the new exercises come very quickly. I started off using 185 pounds for ten reps on the hip thrust and within a year I could do 405 for five.

The following plan will get your glutes much sexier, stronger, and speedier. Since everyone possesses varying ranges of glute strength, I'm going to provide four phases, which become progressively more challenging and difficult.

If you belong at phase one and start off at phase three, you'll just end up improving your existing dysfunctional patterns, which will lead to a pulled low back, hamstring, or groin muscle. You'll have to be the judge as to which phase you start at, but I suggest playing it safe and starting on phase one, spending two to three weeks in each phase.

I also included an array of exercises, some of which can be performed at your local gym or garage gym, and some of which require specialized equipment. I believe that the equipment below should become staples in glute training and sport-specific training, as they effectively train the sprint-vector and maximize glute activation.

Don't stop performing your squat, lunge, deadlift, and back extensions movements. Do these on your regular leg day and perform two weekly glute workouts on separate days. The workouts will be brief and won't get you very sore. Always begin each glute workout with a simple warm-up consisting of hip flexor stretches and a couple of bodyweight glute activation exercises.


Phase One: Hip Flexor Flexibility and Glute Activation
You must possess adequate hip flexor flexibility in order to open up the hips and maximally activate the glutes. Furthermore, you must be able to control your own bodyweight and learn how to contract the glutes properly before you begin adding weight. Mark Verstegen, Mike Boyle, Eric Cressey, and Mike Robertson have done an excellent job of discussing the importance of glute activation.

Perform two sets of hip flexor stretches for sixty-second static holds, progressing deeper into the stretch as time ensues.

Pick two exercises and perform two sets of ten reps with a five-second isometric hold up top:

Glute bridge
Quadruped hip extension
Bird dog
Hip thrust
Single-leg glute bridge

Pick one exercise and perform two sets of ten reps with a five-second isometric hold up top:

Lying abduction
Clam
Fire hydrant


Phase Two: Glute Hypertrophy
Now it's time to progress into more challenging exercises and start packing on some functional glute mass.

Pick two exercises and perform two sets of ten to twenty reps:

Barbell glute bridge
Pendulum quadruped hip extension
Single-leg hip thrust
Weighted bird dog

Pick one exercise and perform two sets of ten to twenty reps:

Band standing abduction
Band seated abduction
Band external rotation


Phase Three: Glute Strength
At last, we've reached the maximum strength phase. By this time, you'll have developed a superior mind-muscle connection and will be able to maximize your glute activation through heavy strength training.

Pick one exercise and perform four sets of five reps:

Barbell hip thrust
Bent-leg reverse hyper
Bent-leg back extension


Phase Four: Glute Power and Speed
Finally, it's time to test out your new-found glute strength and increased locomotive capacity.

During these sprint sessions, you'll notice increased gluteal recruitment while running, and you'll be able to hold the "sprint position" throughout the entire 100-meter race. Make sure to spend about twenty minutes warming up and progressively increase speed as the sets progress.

Perform these workouts five days apart. On your first sprint session, work your way up to four 100-meter sprints at 80% max-speed. On your second sprint session, work your way up to two 100-meter sprints at 90% max-speed. On your third sprinting session, work your way up to one 100-meter sprint at 100% max-speed. Have a buddy bring a stop-watch and see if you can set a personal record.

When you finish with these phases, you can simply mix together your own glute program based on equipment availability and individual exercise preference. After building up strength on these exercises, your workout will never feel right without having at least one maximum glute-strengthener in your routine. The days of just squatting and deadlifting are long gone.


Tips for Special Populations

Bodybuilders

Ronnie Coleman upped the ante for bodybuilders' glutes when he showed up at the 2003 Mr. Olympia at 293 pounds with huge, shredded glutes. If you've seen Ronnie's videos, you'll know he loves his heavy squats and deadlifts, as well as his grueling parking lot lunges. I can't imagine what his glutes would've looked like had he done hip thrusts or pendulum quadruped hip extensions.

Bodybuilders are right on the mark with quad training and way off the mark with glute and hamstring training. Their arsenal of exercises is too narrow. Bodybuilders should stay away from sprints, plyos, and one-rep maxes, as the risk-to-reward ratio just isn't great enough.

A better strategy is to just integrate some of the exercises listed below into your routine for higher reps. If you're a 300-pound bodybuilder, performing 20 controlled reps with a slight pause up top on the hip thrust with just bodyweight will really tax the glutes. Since the glutes are on average a 68% slow-twitch muscle, they may respond very well to higher reps.

However, there's also much evidence that shows that since the gluteus maximus is often the largest muscle in the body, it remains dormant during low-intensity activities in an attempt to spare energy for more intense purposes. In this way they are like "sleeping giants"; they only want to be bothered when absolutely necessary.

If you're a bodybuilder and you need bigger glutes, then you must perform the exercises below. Squats, deadlifts, and lunges aren't doing it for you. I like Haney Rambod's FST-7 method where he suggests performing a couple of heavy exercises in the eight to twelve rep range, followed by seven sets of a lighter isolation exercise for eight to twelve reps with shorter rest-times.

I'd suggest performing four sets of heavy hip thrusts followed by seven sets of either an abduction movement like a band abduction or a more targeted movement like a single-leg glute bridge or even a quadruped hip extension with a five-second isometric hold up top.

Many gyms have good glute machines too. These machines can activate the glutes to a much higher degree than typical standing free-weight exercises. Just pin extra weight to the stack if need-be.


Figure Models

TC has alluded to the importance of the "A-shape" for sexy female glutes. While the shape of the glutes are largely genetic, women still need to attempt to preserve the sexy A-shape as much as possible and watch their upper glute to lower glute ratio.

The girls in the "good" category have a sexy A-shape and can perform all types of glute exercises. The girls in the "bad" category have well-developed glutes, but are losing their A-shape due to overdeveloped upper glutes. Their upper glutes are getting too big. These girls should avoid hip hyperextension, abduction, and external rotation exercise and stick to solely hip extension exercises. Although hip extension exercises don't work the glutes like hip hyperextension exercises do, they focus on the lower glutes and limit upper glute involvement.


Athletes

The glutes can't get too strong in sports. The stronger they get, the more powerfully they contract in sprinting and the better they protect against low back, knee, hamstring, and groin injuries. Charlie Francis talked about how there were only a few athletes in the world who could maintain "sprint form" in the 100-meter sprint and how sprinters knew they had a bad day if they felt their sprints in their quads.

Over twenty years ago, he was prescribing reverse leg presses as his main glute and hamstring exercise in order to prepare his athletes for the big race. The reverse leg press was like a donkey kick performed while standing backwards facing away from a leg press on a Universal gym. Talk about being years ahead of your time! The reverse leg press is a great exercise, but the hip thrust and pendulum quadruped hip extension are even better.


FAQ
Q: Your research sounds pretty crazy. Is there any existing research to substantiate your claims?

A: Yes, there are, including a study performed by the American Council on Exercise (ACE) in 2006, which showed that a bodyweight quadruped hip extension activated more gluteus maximus muscle than a one-rep max squat. There's also a study performed by Kearns, et al. which showed that back extensions activated more gluteus maximus muscle than straight-leg deadlifts, and a study performed by researchers at the Madonna Rehabilitation Hospital that showed that jogging on a treadmill activated over twice as much gluteus maximus muscle as the Stairmaster. Even walking beat out the Stairmaster.

In Advanced Techniques in Glutei Maximi Strengthening, I explain these studies by exploring and analyzing muscle fiber orientation, load vectors, length-tension relationships, and angular kinematics. In the three studies described above, quadruped hip extensions, back extensions, and treadmill running (all anteroposterior actions) beat out squats, deadlifts, and the Stairmaster (all axial actions).

Q: You've been having your clients hip thrust for over two years? It looks pretty dangerous. Is it safe? Have any of your clients injured themselves?

A: Yes, the hip thrust is perfectly safe. In the past three years, I've had around ten male clients regularly hip thrust over 365 pounds for ten reps and around ten female clients hip thrust 135 pounds for ten reps. I've been hip thrusting 405 to 455 pounds for two year now, and my back has never felt healthier.

In almost three years of prescribing hip thrusts, not a single individual has ever hurt themselves from performing the exercise. Not only do they not lead to lower back injury, they even prevent lower back injury because they maximally strengthen the glutes; the best back-sparing muscle there is.

Why would any movement that focused on targeting the glutes — the strongest muscle in the body — through direct hip extension while keeping the spine in neutral be unsafe?

Q: Ronnie Coleman had the best glutes of all time, and he never did hip thrusts. Neither did Andy Bolton, and he deadlifted more than any man in history. Usain Bolt is the world's fastest man, and he never did any hip thrusts. What gives?

A: Ronnie's glutes would have been even bigger from hip thrusts. Andy Bolton could get stronger at his deadlift lockout if he did hip thrusts. And Usain Bolt could get even faster if he performed hip thrusts. They are that good! Expect this exercise to be very popular in time.

Q: Activation exercises were meant to just activate muscles with bodyweight resistance. I don't think you're supposed to load them up.

A: You can load any movement in exercise. I agree that you shouldn't try to load exercises like scapular wall slides, but glute bridges? Come on! We're talking about the glutes. The powerhouse of the human body!

Q: Those exercises look funny. I don't want to do them at my gym.

A: You don't like humping? What's wrong with you? Just kidding; they are indeed strange looking. I have to confess that when I first started doing these at Powerhouse Gym I got some strange looks. Now I have half the gym doing them. I have people come up to me every day and say, "You're the guy who taught my friend the hip thrust. He taught me them and I never do a leg workout without them!"

They're no more awkward than Romanian deadlifts or hip adductions, but we've gotten desensitized to them. In time, they won't look so awkward. If you're okay with settling for half your possible glute activation, then don't do them. But if you want maximum glute strength, sprinting speed, low back health, and sex-appeal, then you better start thrusting.

Q: Are you sure that lunges aren't the best glute exercise? Every time I do them I can barely sit down for a week.

A: Yes, I tested them many times on myself and on several other people to. They sure make the glute-ham tie-in sore, but they don't make the upper glutes sore, nor do they cause a burn or a pump in the glutes like the exercises listed above. Contrary to popular opinion, they only get glute activation to at most 30% of MVC, while others can get glute activation to over 120%

Catch
09-16-2011, 12:48 AM
Chin-Up:
45 x 5-5-4

Lat Pulldown:
140 x 8-8-6

Seated Barbell Military Press:
80 x 5-5-5

Rear Delt Raise
N/A

Standing Barbell Calf Raise:
220 lb x 12-12-12

Cable Crunch:
110 lb x 10-10-10
----

Bummed I didn't get that last rep on the chins, was so about halfway there. Everything today is pretty hard, but I never seem to be sweating like crazy when I leave like the other days. It was too crowded in the gym to get in my rear delt rows (Legit all the benches were taken), but doing the strict form on the OHP felt really good, so hopefully I can move up in weight just fine. Besides, they felt hammered enough between everything else lol

Catch
09-16-2011, 06:24 PM
Box Squats
205 x 5-5-4

Close(r) stance Leg Press
180 x 10-10-10

SLDL
120 x 10-10-10

CGBP
150 x 3
135 x 5-5

Pushdown w/ Rope Pulley
110 x 10-10-10
---
So. All is dandy. The box squats kind of work my back a little more than I'm used to, and I'm not sure if that is how it is supposed to work on not. Not that it hurts, but it seems weird.Decided to replace front squats. I don't really like them, maybe I'll try something else besides the Close stance leg press. SLDL's really seem to tax my forearms when I do them (besides my glutes,hams, and lower back) which is fine by me.

CGBP is really a very mental game with me. I really need a spotter, maybe I'll even move into the squat rack like suggested, since no one uses it at my gym. Pushdowns were exquisite. lol Have a nice weekend y'all, college is about to start over hurrrrrrr :D too bad I got a chick so I can't have nearly as much fun.

Catch
09-19-2011, 03:54 PM
Rack Deadlift:
155 lb x 5 reps
155 lb x 5 reps

Bent Over Barbell Row:
65 lb x 10 reps
65 lb x 10 reps

Incline Dumbbell Bench Press:
30 lb x 5 reps
30 lb x 5 reps

Dumbbell Flyes:
20 lb x 10 reps
20 lb x 10 reps

Hanging Leg Raise:
10 reps
10 reps

Seated Calf Raise:
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
----
Deload week timed perfectly. School starting, gears of war 3 coming out, and getting sick. Very fun. Cheers y'all.

Song of the week:
How to hate- Lil wayne

http://www.youtube.com/watch?v=O-_wiXLyAyw
Don't hate :P

Catch
09-22-2011, 05:40 PM
Didn't lift tuesday, too sick :\

Chin ups
BW x 5-5-5

Pulldowns
60 x 10-10-10

Seated OHP
Bar x 5-5-5

Rear Delt Raise (Lying)
45 x 10-10-10

Standing Calves
100 x 15-15-15

Standing Cable Pullovers
40 x 10-10-10

Catch
09-23-2011, 04:19 PM
Squat
135 x 5-5-5

SLDL
95 x 10-10-10

Close stance leg Press
90 x 10-10-10

CGBP
85 x 5-5-5

Pushdown w/ Rope Pulley
40 x 10-10-10
---
CHeers to the weeeeekend.

Catch
09-26-2011, 08:38 PM
Rack Pulls
315 x 5-5-5

BO Rows
150 x 9-8-8

DB Bench Press
Someone took the 70s
75 x 2.5-2
65 x 5

DB Flies
45 x 10
40 x 10-10

Standing Cable Crunches
120 x 10
100 x 10-10

Calf Raises
150 x 11-11-11
---

I get an odd feeling (almost a pain) In my right trap whenever I do heavy rack pulls. Feels like a nerve thing, I can't really tell. Everything else was all good, little time now that I'm in school.
---
Song of the week
Meant to Live - Switchfoot

http://www.youtube.com/watch?v=GYec26TD1bU
In a little bit of a rush.

Catch
09-27-2011, 05:12 PM
Squat
N/A

Leg Press
360 x 5-5-5
260 x 10-10-10

Lying Leg Curl
130 x 15-15-13

Preacher Curl
N/A

Cable Hammer Curls (W/ Rope)
120 x 5
110 x 5-5
90 x 10-10-10
---
Squat rack AND preacher seats taken. Yes mad. Yes, need to find another time to go. Hard to do with school and all. Yes, sucks. But shit, still a good workout. I may need to switch to 3 days a week here soon... school keeping me real busy.

Catch
09-29-2011, 07:58 PM
Chin ups
45 x 5-5-5

Seated OHP
85 x 5-5-5

Dips
Bw x 1-1-1-1-1
---
Okay so here's the deal.

I really like BGB, but I don't think I'll be able to stay with it :\. I am taking bio, chem, and anatomy this year (the entire year), and my time is starting to become really limited due to all the studying/homework I have to do. I wake up around 9, study for an hour, get to campus and class, and am there until 1:00, 3:15 or ~5:00 depending on the day. That means I don't get home for another half an hour, stuff my face, wait about an hour and a half and then hit the gym during peak hours.

While I'm fine with all that, I may be switching to BBB or some similar program, where I will cut down a day (from four to three) and time. Add in some calf work/possible arm work and I'll be just fine. We'll see what happens, but this is my plan right now.

Session was good though; hard trouble stabilizing myself on dips which is great. Means I found a weakness I need to correct and I plan on doing just that with dips. And I like them a hell of a lot better than benching lol And I missed my calf work for the day >:| gosh damnit lol.

Catch
09-30-2011, 07:22 PM
Turns out I got my days mixed up last time :|

Box Squats
205 x 5-5-5

Close stance Leg Press
200 x 10-10-10

SLDL
135 x 10-10-10

Dips
BW x 1-3-2-1-1

CGBP
115 x 10-10

chevelle2291
09-30-2011, 07:29 PM
Chin ups
45 x 5-5-5

Seated OHP
85 x 5-5-5

Dips
Bw x 1-1-1-1-1
---
Okay so here's the deal.

I really like BGB, but I don't think I'll be able to stay with it :\. I am taking bio, chem, and anatomy this year (the entire year), and my time is starting to become really limited due to all the studying/homework I have to do. I wake up around 6 am, hit the gym, study for an hour, get to campus and class, and am there until 1:00, 3:15 or ~5:00 depending on the day. That means I don't get home for another half an hour, stuff my face, wait about an hour and a half and then hit the gym during peak hours.

While I'm fine with all that, I may be switching to BBB or some similar program, where I will cut down a day (from four to three) and time. Add in some calf work/possible arm work and I'll be just fine. We'll see what happens, but this is my plan right now.

Session was good though; hard trouble stabilizing myself on dips which is great. Means I found a weakness I need to correct and I plan on doing just that with dips. And I like them a hell of a lot better than benching lol And I missed my calf work for the day >:| gosh damnit lol.

fixed.

:)

Catch
10-03-2011, 09:01 PM
@chevelle. Might be happening soon actually :P we'll see.

Decided to give 5/3/1 a test run for a week...

Standing OH Press
65 x 5
75 x 5
85 x 6
---
50 x 10
50 x 10
50 x 7
50 x 6
50 x 5

Seated Calves
150 x 15
135 x 15
90 x 15
---
My seated calves were perfect; failed at the end of every set.

Onto my shoulder issue though. Either my left shoulder is a major weak spot. Or I injured it. I'm going to look into it tomorrow, I don't really have time tonight which kind of sucks. It was on the borderline between pain and just incredibly sore near the anterior and top of the shoulder, not too sure what to make of it. I know trying to lock it out was rather difficult. We'll see.

Catch
10-05-2011, 05:02 PM
Barbell Deadlift:
195 lb x 5 reps (+68 pts)
225 lb x 5 reps (+78 pts)
255 lb x 2 reps (+81 pts)
150 lb x 10 reps (+60 pts)
150 lb x 6 reps (+54 pts)
150 lb x 2 reps (+48 pts)
Don't even wanna talk about this. So mad. My lower back is soooooo weak.

Weighted Hyperextension:
10 lb x 10 reps (+5 pts)
10 lb x 10 reps (+5 pts)
10 lb x 10 reps (+5 pts)
10 lb x 10 reps (+5 pts)
10 lb x 10 reps (+5 pts)

Cable Hammer Curls - Rope Attachment:
80 lb x 10 reps (+10 pts)
120 lb x 10 reps (+16 pts)
---
Yes really mad about the deadlifts. Weak lower back like a mofo; seems I didn't target that enough. That'll change.
Video of the week since I forgot

http://www.youtube.com/watch?v=T4qICd3ldLU
Blue Sky Black Death - Sleeping children are still flying

Catch
10-10-2011, 07:15 PM
Sorry about not logging my last one. It's over on fitocracy though.
---
Squat
155 x 5
185 x 5
200 x 5
150 x 10 x 5

Lying Leg Curl
40 lbs x 10 sets x 5 sets

Tricep pushdowns w/ Rope
80 x 10
110 x 5
70 x 10
---
Welp. Wanted to die after the squats. Do wonders for your bowls though, I think I lost about two pounds over the day. But still felt like dying. Wanted to just puke.

Throwing in some quick bicep/tricep week every other week, and hitting calves during my upper body lifts.

Also, my shoulder is really injured, so I won't be able to do OHP. I'll be scheduling a PT visit here soon, once I get through all my exams. Until then, I won't be doing OHP and possibly bench.
---
Song of the Week:

http://www.youtube.com/watch?v=NXN279BM2bw
Justin Moore - Bait a hook

Catch
10-14-2011, 03:19 PM
Standing Calf Raises:
5 reps || weighted || 260 lb (+6 pts)
10 reps || weighted || 160 lb (+12 pts)
10 reps || weighted || 160 lb (+12 pts)

Weighted Hyperextension:
25 lb x 10 reps (+5 pts)
25 lb x 10 reps (+5 pts)
25 lb x 10 reps (+5 pts)
25 lb x 10 reps (+5 pts)
25 lb x 10 reps (+5 pts)

Barbell Deadlift:
210 lb x 3 reps (+69 pts)
240 lb x 1 reps (+74 pts)
Couldn't break 270 off the floor. I think my technique needs to be learned again; 210 felt so light. But then again it is a 60 pound difference.

And I didn't get to lift wednesday. Two exams, two labs, two quizzes, and homework all kept me away from the gym.