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amounirl
12-20-2011, 03:06 PM
Hey guys, this is my first post! I've been keeping a private log for a while, and I recently started a log on a different site. It seems that more people on this website are interested in powerlifting and natural lifting than the other one though, so I'm going to start posting here!

Here are my current stats:
ASL: 17, Male, California
Height: 5'11
Weight: 185-187
Lifts: 235 Bench, 355 Squat, 405 Deadlift

I've been "lifting" for 2 years, although I only got serious around May 2011, so I've been truly lifting for about 7 months.

I'll post some of my workouts from last week to get things rolling:

amounirl
12-20-2011, 03:16 PM
12-8-11: DE (Dynamic Effort) Lower

Warm up: Farmer's Walk:
95 in each hand for about 50 ft
100 in each hand for 50 ft

Speed box squats with 60-124 lbs of bands (30-62 per band):
1x6xbar
1x5x95
1x3x135
2x2x155
6x2x165
2x2x175

Speed Deadlifts with bands (Not sure how much band tension but it felt like at least 100-150 at the top):
1x3x135 Conventional
1x3x135 Sumo
1x5x185 Conventional
3x2x185 Conventional
4x2x185 Sumo

Cooldown: Farmer's Walk:
100 per hand for 50 feet

12-10-11: ME (Max Effort) Upper

Bench Press:
10xbar
5x95
5x145
5x185
1x225

T-Bar "Deadrows" (deadlift into row, good stretch and peak contraction in one movement for lats):
3x12x2 plates on the t-end of the bar

Right-Below-Sticking-Point Rack Lockouts (10 sec pause just above bottom at the end of the set):
5xbar
5x95
5x135
5x185
3x205

Face pulls:
3x12x110 (weird leverage machine)

Cable Tricep Extensions:
Drop set 12x130 -> 12x100

12-12-11: Monday: ME Lower

Deadlifts:
5x135 Sumo
5x135 Conventional
5x185 Sumo
5x185 Conventional
3x225 Sumo
1x225 Conventional
1x275 Sumo
1x315 Sumo
1x365 Sumo
Added Belt
1x365 Sumo
1x405 Sumo

Sumo Block Pulls off a 4 inch bumper plate:
2x405

1x5 Weighted Hyperextensions
1x15 Weighted Abs

12-13-11: Tuesday: DE Upper

Speed Bench:
10xbar
Added Bands so that it decelerates by itself at the top
5xbar
5x95
3x3x115 Close Grip
3x3x115 Wide Grip
3x3x115 Medium Grip

Dumbbell Bench:
2x20x50 lb DBs

Tate Press:
1x10x25
1x20x35 Supersetted with JM Press 5x25

Lat Pulldown:
1x10x100
2x10x120
2x12x120

12-15-11: DE Lower

Farmer's Walk Warmup
95s
100s

Speed Deadlifts
5x135 Sumo and Conventional
6x2x185 Sumo with bands standing on 10 lb plates
2x2x205 Sumo

Farmer's Walk Cooldown
100s

Weighted abs
1x16, time to up the weight

12-16-11: ME Upper

3-4" Yoga Mat "Board" Press:
2x10xbar
1x5x95
1x5x135
Added Yoga Mat
1x5x185
1x3x235
1x1x255 10 lb PR!!!
1x0x265

Sticking Point Low Rack Lockouts
5xbar
5x135
3x185
3x215 10 lb PR!!!
4x205 1 rep PR!!!

Chin Ups
2x10
1x4 (1 min rest since the last set)

Iso Lateral/Lever Rows
10x1 plate 1 side at a time
10x2 plates 1 side at a time
10x3 plates 1 side at a time
12x2 plates both sides at the same time, rested 20 sec then 7 more reps.

Lat Shrugs
10x25s
10x40s

Tate Press
20x40s


12-19-11: ME Lower

Squats:
1x5xbar
1x5x135
1x3x185
1x3x225
1x1x275
1x1x315
1x1x345
2x0x365

Conventional Deadlifts
5x225
Added Belt
10x275 (10 lb and 3 rep PR, previous record being 7x265 for high rep deadlifts)

Weighted Abs (Weight behind the head)
5x25
5x35

Hyperextensions (Weight hugged to chest)
5x35
15x45

Leg Extension Machine
Warm up set of 10 (forgot the weight)
Work set of 10 or 12

Leg Curl Machine (no GHR at 24 hour fitness)
Warm up set of 5
Work set of 10 or 12

Well that was a much longer post than I expected, I took out the commentary to shorten it a bit. I promise the rest of my posts won't be this long :P. But there we go, I'll start logging here after today's workout!

GazzyG
12-20-2011, 04:15 PM
Welcome mate! Lots of supportive and informative blokes on here, so I'm sure you'll get on fine!

amounirl
12-20-2011, 05:14 PM
Thanks Gazzy!

amounirl
12-20-2011, 07:34 PM
11-20-11: DE Upper

Speed Bench
10xbar
1x3x95
1x3x115
3x3x125 Wide Grip
3x3x125 Close Grip
1x3x125 Medium Grip
3x3x135 Medium Grip
1x3x145 Medium Grip
1x5x95 Medium Grip

Dumbbell Bench Press
20x55s
12x65s PR!!!

Chest supported Rows
2x10x65s PR!
1x12x65s PR!!!

Tricep Cable Pulldown
12x150
10x150

24 Hour Fitness's Lat Pulldown-esque Machine
10x35 on each side
12x60 on each side

Rear Delt Flyes
2x10x30s PR!!!

Done! Today was a pretty good workout, nothing too hard but I still got a really good pump and got pretty sore. On speed bench I did an extra set to work on some problems I'm having, mainly foot placement, and the fact that my wrists always tilt back (bad habit due to the fact that the first year I benched I used the smith machine >=/. Also I didn't bring my bands to 24 so I had to use straight weight, I went a little heavier than usual because of that. The only thing I don't like about straight weight is that at the top, since the bar is moving so fast, it pulls up my shoulders and screws up my arch. Everything else went pretty well, the tricep cable pull down machine is kind of weird in that you can do way more weight on it than other machines of the same kind, I guess the leverages work differently or something. Also, the rope attachment is kind of crappy so I did rear delt flyes instead of face pulls. I'll go back to those once I start working out at school again (I'm on winter break but I usually work out in my weight training class).

amounirl
12-23-2011, 11:04 AM
12-22-11: DE Lower

Speed Squats
8x2x205

Speed Deadlifts
10x2x225 alternating sumo and conventional

Leg Press
3x12x365

Weighted Abs
2x5x45

Hyperextensions
3x10x45

Hanging Leg Raise
3x10

amounirl
12-23-2011, 07:57 PM
Friday 12-23-11: 5/3/1/ME Upper

Bench Press
5xbar
5x95
3x125
3x155
3x185
5x210
3x2x210 Paused at the chest competition style

Olympic Style Jerk (a la Clean and Jerk)
8xbar
5x95
3x115
3x135
5x155

JM Press (barbell)
5x8x75

Pendlay Rows
5x8x135

Facepulls
5x8x90

Today I worked out with a competitive powerlifter, who has advised me to run 5/3/1. Since today was my ME bench day and I'm going to be starting 5/3/1 next week, I did my first 5/3/1 bench workout in place of the ME upper day I had scheduled for today. We also did a few sets competition style just to practice the pause. He had me do a slightly different form than I usually do, with heels on the floor and holding my breath to preserve my arch, and holding my breath was definitely painful, I was seeing stars! We did olympic style jerks afterwards since both of us are interested in competing in strongman in the future, and the ability to press very big weights overhead would give us an edge over the competition. After that we did some assistance work.

Today was definitely the longest workout I've ever done, about 2.5 hours. Although he said if he didn't have to help me with form it would have been more like 1 hour 45 mins, which is still pretty long. I always thought that a workout shouldn't go over an hour, but apparently that's muscle magazine BS. Come to think of it, this summer all my workouts were 1.5 to 2 hours and I made the best gains of my life. Either way, good workout today, starting 5/3/1 next week!

amounirl
12-26-2011, 10:39 PM
Monday 12-26-11: 5/3/1 Deadlift

Conventional Deadlift
3x135
3x185
3x225
3x280
3x340 Switched to mixed grip (from hook grip)
3(+2)=5x365 30 lb PR!!!

Squat Walkouts
1x135
1x225
1x315
1x385 20 lb PR!!!
2x405 40 lb PR!!!

Hip Thrusts
1x8x135
3x8x225

Close Parallel Grip Medium Cable Row
5x8x150

Great workout today! I was super stoked not only to have hit a huge deadlift PR, but to have hit it conventional. We did some stretches before hand that allowed me to get into proper position, since my trainer was saying conventional would suit my build better, and even though stretching does compromise strength it helped a lot with my form. So it looks like my inability to get into form for deadlifts is an issue more of flexibility than lower back strength. I'll be stretching about twice daily (that's the goal!) so that I won't have to stretch right before lifting in the future. But yeah, that's a massive PR for me, I only needed to do 365 for 3 based on my 405 max, but conventional worked so much better than sumo that I ended up hitting 5. Last time I did conventional deads was a few months ago and I got 335 for 5, with a horribly rounded back, so I have a good feeling about this.

Then we did assistance work, I was hoping to do glute ham raises or good mornings, but there's no GHR in the gym and... I'll probably do good mornings instead of hip thrusts next time. I could see hip thrusts being good for lockout on deadlifts but I don't really have problems on lockout, yet, and good mornings would probably benefit me more in the long run. Most people would probably switch out the squat walkouts for the good mornings instead, but I'll just have to play around with things, since I do like the psychological advantage one could get from walkouts.

On another note I got the stomach flu friday night and felt like crap all day Saturday, and though I was basically better on Sunday my stomach is still super sensitive right now. Needless to say I barely ate these last few days which has dropped me back down to about 184. I'm super deflated right now, my shoulders look tiny and none of my muscles buldge, which is kind of demoralizing. But I still got a PR on deadlifts which was surprising since I'd have expected to be really weak today, so that was good, maybe I'll be way stronger next week. Anyways, going to try to get back on track with the diet. I was 183 a few weeks ago and I'll probably gain a lot of my weight back, so it's not too bad of a backtrack.

GazzyG
12-27-2011, 07:48 AM
Great work on the deadlift PR! The stance change obviously worked really well for you!

amounirl
12-27-2011, 09:57 AM
Thanks GazzyG! Yeah I definitely like conventional a lot better than sumo, but the stretching is gonna be tough xD

amounirl
12-28-2011, 10:06 AM
Tuesday 12-27-11: 5/3/1 Overhead Press

Overhead Press
5xbar
5x95
3x115
4x140

Floor Press
5x135
3x170
4x185

Incline Bench
3x5x135
2x5x145

Underhand Grip Medium Cable Row
5x8x130

Face Pulls With Rope
5x8x70

Nice short workout yesterday. I'm really struggling with eating properly, my stomach is still super sensitive from getting the stomach flu. I was 182 before the gym yesterday and 179 afterwards. I was 189 on Friday. I don't even want to know how much I weigh right now, I'm hungry yet still nauseous. Maybe I should go to the doctor. I'm thinking of just doing a "deload week" on the eating, since I've been forcing myself to eat for the last 7 months. It's probably not the best idea because I'm most likely going to lose muscle, but I feel I need this mentally.

amounirl
12-30-2011, 11:44 AM
Thursday 12-29-11: 5/3/1 Squat

Low Box Low Bar Back Squats
many x bar
5x135
3x185
3x205
3x215
3x225
3x225

Front Squats
5x135
3x185
3x215
2x245

Stiff Leg Sumo Deadlifts
5x135
5x185

Weighted Abs
10x25 steep decline from dead stop

Pull Ups
10xBW

Yesterday's workout was pretty tough. Apparently even though I've been squatting a little lower than all those guys in the IPF (based on videos I've taken of myself on max effort squats), it's still not low enough to qualify in USAPL. I thought I was going parallel because the bottom of my thigh was parallel with the ground, but the top of my hip joint was still about 2 inches above my knee. My trainer also wanted me to go 3 inches below that so that when the weights got heavy I would still be in the habit of going low enough. So we did a ton of stretching and then temporarily added a low box so that I would know when I was hitting 3 inches below parallel. Well needless to say I couldn't do nearly as much weight as I could on an IPF depth normal squat, so it was pretty degrading to struggle with 3x225. Either way, my hamstrings are really weak, so I need to keep doing this until I get my strength up. We're probably going to add squats on another day so that I'm squatting more than just once a week.

Since my quads are still strong I managed to do more weight on my front squats than back squats even though I was going just as low, if not lower. My trainer had me use a clean grip as opposed to the bodybuilding grip I'd been using before, which was really painful, but it felt a lot tighter.

So at this point we'd been there about 2.5 hours because we had to spend so long stretching and getting my form right, and I didn't have enough time to do the full assistance work 5x8, so I threw in some weighted abs to balance out my back real quick and winged it on the assistance. Getting my hamstrings up to speed is going to be a pain in the ass (literally, my glutes are sore, too), but I guess it's worth it.

amounirl
12-31-2011, 10:02 AM
Friday 12-30-11: 5/3/1 Bench: 5/3/1

Bench Press
Warmups (stretching, repping light weights)
5x175
3x200
3x225 PR!!!
0x225 Paused (almost)
1x225
1x225

Olympic Jerks
Warmups (OHP, shoulder dislocations with band)
5x135
3x145
3x165 PR

Light Sling Shot Paused Bench Press
5x135
3x205
1x225

JM Press
5x8x85

Facepulls
5x8x100

Rotator Cuff Prehab Stuff
Sets of 15 and 20

Max effort bench press today, I got a huge PR (that's why it's red!) on bench press, I repped my previous max with ease, I probably could have hit more but my trainer says as a general rule, don't go over 3 on max effort 5/3/1 day (and don't go over 5 reps on 3x3 day, don't go over 8 reps on 3x5 day), just increase the base max for the cycle. We did a few paused singles and I was really close to 225, but I didn't get it because I didn't remember to pinch my shoulder blades in the set up. Then by going to failure on that set the rest of the workout kind of got screwed up, but I still got a PR on jerks. By the time we got to slingshot I was too mentally fatigued to push myself on heavy compound lifts so we jumped into assistance, did some shoulder rehab, and called it a day.

amounirl
01-01-2012, 09:53 PM
Sunday 1-1-12!!!: 5/3/1 Deadlift: 5/3/1

Deadlift
5x135
5x165
5x205
3x245
5x315
3x355
0x395
0x395
Adjusted Stance so I could get it off the floor
1x395

Pull Ups With Fat Gripz
3x(grip failure), I hit 7 then 8 then 7

Medium Neutral Cable Rows
3x5x160,170,180

Today was an off day for both me and my trainer, probably because it's only been 6 days since our last deadlift day, and we squatted 3 days ago on top of that (only 3 days after last deadlifting). He still managed to get a 3 lb PR but I only managed 1 rep of what I was aiming for 3 with, and only on my 3rd attempt, after adjusting my stance to super narrow so I could get the damn thing off the floor. I've got weak hamstrings. So my next squat day will be a deload, just focusing on form, but I'm going to keep trying to get my hamstrings up to speed. Happy new year everybody!

amounirl
01-02-2012, 07:00 PM
Monday 1-2-12: 5/3/1 Overhead Press: 5/3/1

Overhead Press:
10x45
5x45
5x65
3x85
5x95
3x115
(1+4=)5x125
Rest pause 10-20 sec between sets: 5x125

Floor Press
Warmups
5x165
3x185
(1+2=)3x205

Incline Bench
5x6x135

Supinated Grip Pendlay Rows
3x8x135
2x8x155

Rope Facepulls
3x8x80
2x8x90

Done. Today I felt pretty strong on OHP, I really found my groove and even though I deloaded, I managed to get a reps PR. My previous PR was 5x135 on push press, so this was pretty significant since it was completely strict, no leg drive. Floor press felt ok, I'm pretty sure that's a PR. Then I screwed up on incline bench, I got 8 on my first set but I barely got 6 on my last 4 sets, so I just put 5x6. Next week I'll either reduce the weight or do 5x7. Pendlay Rows felt like crap at first but I got aggressive on my third set and was able to increase the weight. Then I made a pretty big jump on face pulls, yet it felt easier than last week's 5x8x70, and I had better form, so I must have made some pretty good strength gains. Overall a good workout.

amounirl
01-05-2012, 08:28 PM
Thursday 1-5-12: 5/3/1 Bench: 3x5

My trainer is peaking for a meet so he was doing 6x3, I decided to jump in in place of my 3x5 today.

Bench Press
Warmups
6x3x205
Didn't feel fatigued at all so I did:
1x1x235 Paused, competition style.

Olympic Jerks
1x8x115
1x5x135
1x3x155
3x1x175
1x5x155

Bench Lift Offs (and hold at top for 4 sec)
1x185
1x225
1x255
1x275

Pendlay Rows
5x135
5x185 too much kipping
2x5x165 put my wallet on my back to prevent me from kipping too much

Strict Chin Ups
5x8 (on my 4th set had to let go and take a 5 sec breather after 5 reps then finished the last 3. Managed 8 on my 5th set.)

amounirl
01-07-2012, 09:51 AM
Saturday 1-7-12: Deadlifts and Squats

Reverse Band Deadlift, 135 taken off at the bottom, bands completely deload at the knees
Warmups
3x365
3x405
1x455

Squat
Warmups
8x210
5x240
3x1x275
5x240

Weighted Pull Ups
5xBW
3x5xBW+10

Somehow today's session took over 3 hours, probably because we were talking a ton. My trainer is doing a peaking cycle for his upcoming meet but he's gonna put me back on 5/3/1, now that he has time to write up the cycle. Even though all my training sessions have been long as hell these last few weeks I've been making great gains, not only in strength, but my back and rear delts are exploding with growth. And I haven't even been eating that strict. Yes my abs are going away, but oh well, I'd rather hit a 300 bench by June than have a 6 pack in winter xD. Needless to say, I'm stoked, so it seems that the 1 hour rule isn't set in stone. I'll definitely cut once I bench 300. That's been my goal for a while actually, I want to hit a 300 bench, 400 squat, and 500 deadlift by the time I turn 18 in June.

GazzyG
01-07-2012, 10:00 AM
Looking at your numbers I'd say you've got a good chance of reaching those goals in 6 months!

Great work on repping 225 - that's my next goal too!

How different did the deadlift feel with the bands taking weight off the bottom?

amounirl
01-07-2012, 03:24 PM
Thanks GazzyG!

It felt really weird because it was only about 320 on the bottom, then suddenly the weight just gets way heavier, but overall I like it, it's a good way to not stress out the muscles/nervous system too badly when doing a high volume high weight cycle.

amounirl
01-09-2012, 09:24 PM
1-9-12: 5/3/1 Squat: 3x5

Squat
Warmups
5x195
5x225
(5+3=8)x255

Front Squat
5x170
5x195
5x225 (was supposed to be 220 but someone took the 2.5s)

Semi-Sumo (squat width stance) Stiff Leg Deadlifts
4x8x185

Weighted Chin Ups (palms facing me)
5xBW
3x5xBW+25

Today was a pretty good workout, now that I'm hitting below parallel on every squat (parallel being hip joint below knee joint). I've been working on grabbing the bar instead of just pressing it to my back with my wrists, which is challenging my flexibility, but if I don't then my squat will be red lighted in USAPL. Front squats with the wrist back again, painful but I realized I was pressing it ever so slightly with my wrists in that position, so by focusing on only pushing with my shoulders I've made it a lot better. It looks like I finally have the flexibility to do SLDLs (which I felt a ton in my glutes and hamstrings), and the chin ups were decent. I was pulling from a little below a 90 degree elbow angle, but I want to reduce the weight and pull from a dead hang. Maybe 15 lbs next week. At least I wasn't bouncing.

A little insignificant but I threw in some plate pinches just for fun and for a little challenge while I was waiting for my trainer to squat (since he takes really long rest periods), so I did a 10 in my right hand and a 5 in my left, pinching the round part that goes around the bar, then I also stuck my fingers through it to get the finger extension "pinch" as well, keep it balanced and keep my joints healthy. All sets for 10 sec. I tried the 10 lb plate with my left but could only get 5 sec.

amounirl
01-10-2012, 08:33 PM
Tuesday 1-10-12: 5/3/1 Bench: 3x5

Bench Press
Warmups
5x160
6x185 (lost count and did 6 apparently xD)
(5+2)=7x210 2 Rep PR!!!

Olympic Jerks
Warmups
5x125
5x145
5x155 rested 15 sec then did a 6th rep

JM Press
1x8x65
3x8x95
1x8x75 (worked on tucking my elbows better)

Pendlay Rows
1x5x135
4x5x155

Face Pulls With Straight Bar
1x8x80
2x8x110
2x8x120

Good workout today! I was really happy to hit 7 reps with 210, even though I was going for 8, and if I hadn't exhaled too much and lost my arch I'm sure I could have hit 8. I'm pretty stoked because this is a 2 rep PR within 2-3 weeks, and it also bumps my predicted max up to around 255. I tried a slightly wider grip so that might have had something to do with it (moved middle finger to ring instead of ring finger).

On the jerks my shoulders got really fatigued, high rep jerks are basically cardio =/. I need to learn to rack it on my collar bones instead of holding it with my shoulders, while I catch my breath. My shoulders were super tired so the first time I went for a 6th rep I failed it, so I rested 15 sec and did that 6th rep, barely got it, so I knew not to try more.

JM Press was decent.

Pendlay Rows I did with virtually no kipping, did a 4th set because my trainer noticed my knees were super bent so even though I was rowing from the floor, it was still more of a traps than a lat row. I did the 4th set with pretty straight legs and a parallel back. I've noticed my flexibility is going way up, I can even keep my back straight with stiff legs now.

Finally Face pulls, I got a 20 lb PR, probably because I'm getting used to the awkward movement, so I'm better coordinated. Overall a great workout, deadlifts this Thursday.

On a side note I haven't been eating much in the mornings, that's why I generally prefer to train in the morning to get my metabolism going. I might start doing light cardio in the morning just to get blood flowing and appetite up. I weigh about 183-185 right now.

GazzyG
01-11-2012, 02:34 AM
Good work on the bench PR! Always nice to get one of those!

amounirl
01-11-2012, 06:53 AM
That's for sure haha, bench PRs are the best. Thanks man!

amounirl
01-11-2012, 07:35 AM
Weirdest thing just happened to me... I went for about a 1 mile run and... I enjoyed it! Never enjoyed cardio before. What's more is I didn't get winded even though I went at a decent pace, even though I never train cardio besides interval training, never endurance. This is awesome! I think I'm gonna time myself next time, this feels great. Got a decent stretch after, and I have a feeling today's gonna be a good day, with my metabolism running at a good pace as well!

amounirl
01-12-2012, 08:32 PM
1-12-12: 5/3/1 Deadlift: 3x5

Deadlift
Warmups
5x275
5x315
(5+1=)6x355

Squat
Warmups
10x135
10x155
10x165
10x175
10x185

Cable Rows
8x100
8x150
8x160
8x170
8x160
8x150

Good workout. Could have gotten more on the deadlifts but my form was degrading. I don't really like the idea of high rep deadlifts, I'm probably not going to go over 5 again. Squats were well below parallel, especially that last set. Good stuff! Calves are incredibly sore from that run yesterday, but it's all good, all it impaired was my flexibility today, so I had to stretch a bit extra. My bodyweight is increasing, finally, that running in the morning is just what I needed to get my appetite going. I'm about 186.6 right now, going to eat dinner in a few mins. I can tell I'm gonna get fat on this bulk, but cutting is so damn easy for me that just a few weeks in the summer is all I'll need.

amounirl
01-13-2012, 08:32 PM
1-13-12: 5/3/1 Overhead Press: 3x5

Overhead Press
10xbar
5x65
5x75
5x95
5x105
(5+3=)8x120
3x120 rest 12 sec 3x120 rest 15 sec 2x120

Bench Press
5x10x135

Schwab Press (JM Press on Smith Machine)
5x8x75

Underhand Grip Pendlay Rows
1x5x135
3x5x165

Face Pulls with Rope
3x8x100

Was hoping to get 3 on my last set of rest pause but I was fatigued from the set of 8 earlier, so I only matched it. Either way, got my volume in. I was so worn out by the time I got to face pulls that I just winged it. Finally got my weightlifting shoes which helped a bit on bench but I need to increase by groin and calf flexibility to keep my heels on the ground better. Bodyweight was 187.6 before the gym, so I'm finally making gains, looking forward to the 3 day weekend, I'll finally be able to relax after all this school.

amounirl
01-13-2012, 09:31 PM
Cool, I now have 2 pages!!!

amounirl
01-16-2012, 07:21 PM
1-16-12: 5/3/1 Squat: 3x3

Squat
5x135
5x185
3x215
3x245
(3+3=)6x275

Front Squat
5x135
5x185
3x210
(3+2=)5x235
1x225 (working on 1 little thing on my form)

Good Mornings (trying them out)
5xbar
5x135

Sumo Stiff Leg Deadlifts
8x135 with fat gripz
8x205 switched to hook grip with no fat gripz
4x8x255 hook grip (no bounce but also no pause/reset, b/c more weight, more time under tension, less CNS stress)

Weighted Abs (Full range sit up)
10 or 12x25 on a steep decline, dead stop every rep

Weighted Chin Ups
5xBW
5xBW+35

Great workout today, felt tired and incredibly sore afterwards. I probably could have gotten more on my squats, which were ass to grass btw, with no butt wink, but I didn't want to risk failure. Maybe I could have hit 8 if I stood up for a while and caught my breath, maybe 7 if I just pushed through at the pace I was already at, but I think 6 is good for my purposes. Front squats, 5x235 was truly the most I could get using that form, but my trainer noticed I was leaning forward quite a bit and we worked on my form a bit, just focusing on pinching my shoulder blades ever so slightly and arching my back, and it actually helped quite a bit. Normally I feel like my sticking point lasts for about half the lift, but this time since I was truly keeping my torso upright instead of bent forward, it felt a lot easier and like I was working more muscles. I'll hopefully set a big PR next time, I think I've got a good chance.

Assistance work... I only did 2 light sets of good mornings just cause I'm trying it out, but I'm doing stiff leg sumo DLs this cycle, so I worked up to 4x8x255, kicked my ass, I was so worn out, my hamstrings are gonna be killing me tomorrow. Good cardio. Did some weighted abs to decompress my back and also get a tiny bit of hypertrophy and such, then I just did one balls to the wall set of weighted chin ups since I was running out of time (had something afterwards), and limped out of the gym, my legs already getting sore.

Bodyweight is about 188.1 right now, I think I'll go to sleep around 190 since I"m a bit dehydrated and haven't eaten much yet today.

amounirl
01-17-2012, 06:55 PM
1-17-12: 5/3/1 Bench: 3x3

Bench Press
Warmups
5x135
3x185
(3+2=)5x225
3x2x225 Paused competition style

Olympic Jerks
5xbar
5x75
5x95
5x115
4x135
3x160
(3+2=)5x170

Schwab Press (JM Press in Smith Machine)
5x45
5x75
added fat gripz
3x8x85

Face Pulls with Straight Bar
1x8x105
4x8x120

Today was awesome! I was incredibly stoked to have hit 5 reps with 225, massive PR there, I might have been able to hit more but I was mentally done and running out of breath at 5. It was kind of undermined by the fact that we worked out with a guy who benched 300+ at 148 when he was 17, in competition, which was a national record, and he hit 385 touch and go today at a BW of around 160. The guy's a beast. Then he repped out 2 plates for 21. Either way I'm still happy about 225 for 5. I got a little worried that it might have been because I took a pre workout today that had creatine, but I only had a half scoop and I only took it once, so even if it helped, it couldn't have added 2 reps. It did have caffiene though, so it might have given me more energy. Again, I felt I could have gotten more reps so I'm still counting this as a legit PR. I think it was a dumb idea to experiment with a pre workout today, I was not in the mood to lift today and it definitely gave me some motivation, but I should keep things consistant in each cycle. If I take it again it will be for a new cycle, and only for that cycle to see how much it helps. Also, I stretched a ton and managed to keep my feet completely flat today, I was pretty happy about that. Overall a great bench session.

Enough about bench, jerks went well, I kind of want to go heavier so that it stops being more cardio then strength. My technique was a bit off since it's my first time doing it in olympic shoes, but I'll probably get used to it fast. Schwab press felt a lot better with fat gripz since it put it way more on my triceps, not to mention the thumbless grip took my chest completely out. I got lazy at the end, so I finished off this short workout with some face pulls. I'm getting really strong with those, might have to go high reps since 120 is pulling my feet off the ground. Gotta get up my bodyweight. Speaking of which, I was 190.7 today, 189 when I left for the gym. Making gains, and I'm pretty damn happy.

GazzyG
01-18-2012, 01:47 AM
Great work on the bench PR, mate. And yeah, pretty amazing that the other guy can bench so much at such low weight!

amounirl
01-18-2012, 03:13 PM
Thanks Gazzy! Yeah that guy is pretty amazing

amounirl
01-19-2012, 07:08 PM
1-19-12: 5/3/1 Deadlift: 3x3

Deadlift
3x135
3x135
3x225
3x275
1x315
1x365
4x375
3x3x225 speed deadlifts in olympic shoes with EFS monster mini short band

Squat
5xbar
8x135
2x10x185
2x10x205
1x10x155 working on form

Done. I was way too tired and sore to do more than this, in fact, I wasn't even planning on doing deadlifts, I was just gonna do dynamic, until my training partner called me a pussy and told me he was sore too. I grinded out 4 reps, I decided to use hook grip and just push until my grip failed, then do dynamic if I didn't hit 5. I felt my legs/back could have gotten 1 or 2 more reps with 375, but I was stoked that I managed to pull it for 4 with hook grip even once, let alone for 4 when my thumbs finally got worn out. Next time I'm gonna go for 3x405 with hook grip, hopefully I won't be sore next week. My training partner recorded a video so I could see my form, so I'll be putting that up soon, whenever he sends it to me.

I grinded out the squats but apparently I wasn't sitting back well enough, so I took off some weight and did a nice slow set focusing on form. Once I learned to push my knees out everything went well. Next week I'll go for 5x10x205 pushing my knees out. 10 rep sets of squats are freaking cardio. I was really tired afterwards so I left without doing hamstrings or upper back, but I still feel I got in a good workout today. Tomorrow is overhead press day and I'm going to aim for 3x5 pendlay rows and 50 pull ups in as few sets as possible.

amounirl
01-20-2012, 08:31 PM
1-20-12: 5/3/1 Overhead Press: 3x3

OHP
warmups
3x95
3x115
(3+2=)5x135
3x140 rest 30 sec 2x140 rest 30 sec 3x140 rest 30 sec 2x140

Bench Press
5x10x155 paused at the bottom of the 10th rep on each set

JM Press with EZ Bar
warmups
3x10x75

Pendlay Rows
3x5x155

Wideish Grip Chin Ups
50 reps total, I think it went like 10, 5, 9, 8, 6, 6, 6. Something like that. Did very short rest after the first set before I realized it was a bad idea. Tried to get 7 on the last 2 sets but went to failure.

Today was a pretty solid workout, my prescribed reps for OHP were super easy so for my rest pause I went above and beyond, instead of doing 3x2 with 15 sec rest I did 3, 2, 3, 2 with 30 sec rest, all with 5 lbs over prescribed reps. My wraps popped off on the 2nd set which is why I only got 2, then the last set I might have gotten 3 but if I didn't it was due to fatigue.

Bench was super easy with 135 even paused so I went up to 155 and smoked it, next week I might bump it up to 165, since I can do 155 easy with the pause at the end. Tried JM Press with an EZ bar since I saw a video of Doug Young doing it that way, feels a lot better than a straight bar while not aggravating my elbows, so looks like I won't have to resort to the smith machine to save my elbows anymore. Got some solid Pendlay rows in, very strict form, I also had a few warm up sets, then went too heavy and ended up kipping, so I put it down to 155 and got a solid 3x5. Then I had a competition with my training partner to see who could reach their goal first, for me 50 wideish grip chin ups and for him 75 pull ups. I ended up barely beating him, but he had 50 when I had 32, so he obviously would have beaten me if we didn't scale to our strength levels.

Got a video of OHP, will be posting both videos hopefully pretty soon.

amounirl
01-21-2012, 09:28 PM
http://www.youtube.com/watch?v=ahrWcMeR2v0


http://www.youtube.com/watch?v=l6Nl0mAZGrM

GazzyG
01-22-2012, 04:06 AM
Strong deads and overheads! Good work!

Never tried hookgrip, myself. What're the benefits of using it?

amounirl
01-22-2012, 10:43 AM
Thanks man, it's kind of a personal preference thing but one major benefit is that it develops your back more evenly. My left rear delts and traps/lats were lagging a bit when I used mixed grip, even though I was doing rows with a normal grip, so this helps to fix and prevent that, then also it lets you get into a better starting position, at least for me. It hurts a lot but once you get used to it with light weight then try it out with heavy weight, this was my first time using it for heavy deads and I definitely like the starting position a lot better. The only thing is my thumbs failed before my posterior chain so I still have to get used to it a little more xD

amounirl
01-22-2012, 03:55 PM
I just wanted to write down my goals so they're up somewhere, after all my training log is probably the best place for them. They're lofty goals and I don't know if I'll hit them but I want them up here. I want to hit a 300 bench, 405 squat, and 500 deadlift by the time I turn 18, and weigh at least 200 (not concerned with an upper limit for my weight/bodyfat percentage though). I want to bench 405, squat 550, and deadlift 700 by the time I'm 25, weighing under 230 at under 12% bodyfat, hopefully by 20 at under 18% bodyfat. In my lifetime I want to push for a 450 bench, 600 or 650 squat, and 750 or 800 deadlift at under 242 lbs, hopefully under 18% bodyfat. All raw and drug free. If I stall for a whole year I will switch to single ply lifting, never multi ply.

amounirl
01-23-2012, 10:29 PM
1-23-12: 5/3/1 Squat: 5/3/1

Squat
5xbar
5x135
5x225
3x275
(1+2=)3x315
1x345

Front Squat
3x225
3x250

Ghetto Reverse Band GHR on Lat Pulldown
3x8xBW

Weighted Pull Ups
5xBW
3x5xBW+25

Decent workout, 345 was way below parallel, but maintained my back arch with no butt wink (according to my training partner). Wish I got a video. I was gonna push for a 275 front squat today but I was really worn out after grinding the 3rd rep with 250. Did some GHRs on the lat pulldown with a reverse band, I'm gonna be super sore. I think next cycle I'm gonna do stiff leg sumo deads on squat day and GHRs on deadlift day. Weighted pull ups, good stuff. BW is about 191 today.

amounirl
01-24-2012, 08:57 PM
1-24-12: 5/3/1 Bench: 5/3/1

Bench
warmups
5x185
3x215
1x245
1x235 paused
1x290 lift off only

Olympic Jerks
warmups
5x140
3x160
(1+2=)3x185

Face Pulls
4x10x90

Done. Today my bench was all over the place, my set up was crap which kind of impaired the work out, plus I was feeling pretty tired so I wasn't very explosive. Everything felt slow and heavy. Basically, it was an off day. I had originally planned to do 240 and push for 3 but I didn't feel up to it, so I did 245 for a single. It felt to easy so I went for a second rep and failed it. I think I could have gotten that second rep if I didn't set up so low and fatigue myself just unracking the weight. So I did a couple heavy solo lift offs, working up to 290, and worked on my set up a lot. Unracking 290 by myself felt easier than the 215 I unracked from a crappy position. To cheer me up, Jerks went well, I changed 180 to 185 and smoked it with more left in the tank. Did my face pulls and got out of there.

amounirl
01-24-2012, 09:19 PM
http://www.youtube.com/watch?v=vMrxZ7eacGI&feature=youtu.be

amounirl
01-26-2012, 09:09 PM
1-26-12: 5/3/1 Deadlift: 5/3/1

Deadlift
5x135
5x185
5x225
5x275
5x315
3x365
(1+3)=4x405

Squat walkouts
1 plate
2 plates
3 plates
4 plates

Had a nice deadlift session today, though my hook grip kept crapping out so I had to resort to mixed grip, as you'll see in the video, but either way it was a nice PR, so I'm happy about that. Kinda messed around with face pulls between sets and stuff, but deadlifts wore me out so I didn't do any serious assistance. Did some squat walkouts but that's not really all that taxing, so yeah, bodyweight was 194.4 after stuffing my face yesterday, 192.8 when I got home today from the gym, after eating ~3 rolls of sushi at this really great restaurant my training partner showed me near my gym.


http://www.youtube.com/watch?v=_RLjolnZnuk&feature=youtu.be

amounirl
01-28-2012, 11:23 AM
5/3/1 OHP: 5/3/1

Overhead Press
warmups
5x120
3x135
1x160
Rest pause with 15-20 sec rest between reps 4x150

Bench Press with Fat Gripz
warmups
5x10x165 Paused the last rep of each set James Henderson style.

Rack Lockouts from Right Below Sticking Point
5x135
3x185
1x225
1x225

Alternating Sets of Chin Ups and Pull Ups at BW 190-193
54 reps total, I think it went like:
10 chins
5 pulls
7 chins
7 pulls
9 chins
6 pulls
10 chins

No video today. For overhead press I accidentally put 160 instead of 150, so I only did 1 rep, but the 2nd I tried to grind for a bit, and didn't make it. I realized right after that I put on the wrong weight, so to make up the volume I lost I did my rest pause with 4 sets of 150 instead of 3, which went pretty well.

For my supplementary high volume bench, I finally found a really good groove, even with the fat gripz throwing me off a bit. I found a way to set myself up where my eyes are always right under the bar, and my back is always tight. I went to failure on the last set, missed it at the top, but it's all good, I'm deloading next week so I want to leave little to nothing in the tank today. I also did high rep face pulls in between sets of bench, I did around 80-100 reps total with fairly light weight.

On that note I went to failure on the rack lockouts as well, tried to do a second rep with 225 to no avail. I might start doing those after next cycle in place of the high rep bench presses, I want to do the high reps next cycle just to keep working on form. Alternatively I could do them on alternating weeks.

To finish off the workout we had a chin/pull ups contest, each rep was full range of motion with no bouncing, chin up over the bar, I paced myself a bit so I might have a better chance of winning, the last set of 10 I knew I would have failed if I went for 11. He ended up beating me by .4 reps.

Went to a buffet and weighed in at 194.9 afterwards, though it could have been higher if I didn't get rear ended on my way home and have to spend 45 mins trying to convince the guy he didn't need to call the cops, lol. Just a fender bender.

amounirl
01-30-2012, 03:52 PM
1-30-12: 5/3/1 Squat: Deload

Squat
5x135
5x165
6x205

Front Squat
10x115
8x140
6x165

Lunges
3x10x25 lbs in each hand

1 Leg Romanian Deadlifts
10x20
10x35

Calf Raises
10x1 plate
10x2 plates

Trained alone today, fastest training session in a while, I left my house at a little before 12:00, went to the gym 20 mins away, went to a buffet, and got home a little after 2:00. I weigh about 192.8 right now, I guess I'm also gonna do a deload on the eating, just eating when I'm hungry, but no forcing like I usually do. But anyways, the squats and front squats were obviously easy, and so was the other stuff, except since the movements were so awkward (first time doing them). I felt really sore and fatigued right after, breathing hard and drenched with sweat. I might have sweat more because I went earlier and it was a bit hotter, but I was absolutely drenched, my clothes were like they just came out of the wash, except they smelled like sweat... Interesting doing these movements, I really didn't like the 1 leg deads but the lunges were pretty good, nice weighted stretch, although it felt a lot like cardio... Calf raises were ok. I meant to do more but I got a phone call and left the gym so I could talk, and didn't really feel like going back in and doing more sets and then upper back. I'll just throw that in tomorrow.

amounirl
01-31-2012, 02:10 PM
1-31-12: 5/3/1 Bench: Deload

Bench
10x105
8x135
6x155

1 Clean then Jerk for Reps
10x95
6x115

Dumbbell Bench
10x50s
10x60s
15x65s 3 Rep PR!!!

BW Dips
2x10

Pendlay Rows
3x5x135

Underhand Cable Rows
2x8x100
2x8x120

Some Lat Machine Just for Fun
10x1 plate
8x2 plates

Face Pulls
2x10xlightweight

That's my easy deload workout. It sucks cause I felt pretty strong benching today, I might have been able to hit some serious weight. My set up is getting tighter and tighter. Went to the sushi buffet again, I think I was 193.8 when I got home. Good stuff, although I feel like I'm getting smaller and fatter for some reason. Hopefully it's just psychological...

amounirl
02-03-2012, 09:30 PM
5/3/1 Deadlift and Overhead Press: Deload

Deadlift
5x135
10x185
8x225
6x275

Hook Grip Rack Pulls, Held for 10 sec
135
225
315
365 (hurt like a bitch)
405 (almost broke my thumb)

Overhead Press
10x65
10x80
6x95

Bradford Press
12x65
12x75

Close Grip Bench Deload
10x95
8x115
6x135

Seated Dumbbell Overhead Press
10x25s
10x35s
10x45s
6x50s with no back support

Dumbbell Upright Rows
10x25s
10x35s
10x45s
10x55s
10x60s

Face Pulls
A few random sets throughout the workout.

Done. Easy stuff, not much to be said. Bradford Press was pretty good, can't wait to slap some real weight on there next cycle, though this was still decently challenging for me being that the movement feels awkward right now. Can't wait to hit some real weights next week. Also those hook grip rack pulls I felt like my thumbs were being ripped off. They're all cut up right now. At least I did some lift today that made me feel like a man :P. 196.5 BW after buffet today. Also makes me feel like a man, I'm almost 200!!!

amounirl
02-05-2012, 04:06 PM
So I'm gaining about 2 lbs a week right now and if I bulk till June I'm gonna hit 250 lbs. That's a bit much, so I'm thinking about going on the Anabolic Diet (a Cyclic Ketosis Diet) once I hit 225 lbs, and see if I can still progress strengthwise that way, while losing fat. If not I might carb cycle in a different way, high carbs on lifting days and low carbs on non lifting days, the only problem with that being that I'll never be in ketosis. Or I'll just do a solid cut. Nobody's posted in my log besides me for a while, but if anybody's still reading this, let me know what you think

amounirl
02-06-2012, 03:45 PM
2-6-12: Squats 3x3

I'm gonna "vlog" this entry. I'll just put up my "heavy" work sets:


http://www.youtube.com/watch?v=PEgCaz_64fo&feature=youtu.be

I also did 8x275 sumo stiff leg DLs afterwards.

amounirl
02-07-2012, 08:10 PM
2-7-12: Bench

Bench (with pull ups in between sets, only remembered at the end)
15xbar
5x95
5x135
5x155
3x185
3x210
3x235
0x245 paused too long
5 pullups
1x245 paused
5 pullups
1x245 paused

Jerks (supersetted with sets of 5 pull ups on the top of the squat rack, basically a square fat bar)
5x95
5x120
5x140
5 pull ups
3x160
5 pull ups
3x180
5 pull ups
1x190
5 pull ups
1x200
5 pull ups
1x200 pretty much push pressed it
rested a bit
10 pull ups

Basically I did ~45 pull ups total

EZ bar JM Press(Supersetted with pulling stuff)
8x45
8x75
8x85
8x85
8x95

Facepulls
25x50

Pretty damn good workout, bench went decently, 3x235 puts me at just about 255 predicted max. The paused reps went ok, the first one I thought my training partner was gonna say "press", and he thought I'd do it on my own, so I ended up missing it. The second was perfect. The third my glutes came off the bench and I ratcheted it, but for training purposes it was fine. So I still need to work on my form. Jerks were awesome, 190 felt way too easy so I went up to 200, and I smoked it. The last set I basically power jerked/push pressed it, I barely did the split. Felt awesome. Some of the pulling stuff I did in a superset with JM press included curls with the same weight, then at the end I finished off with a set of 20 bent over underhand rows.

amounirl
02-09-2012, 08:30 PM
2-9-12: Deadlifts 3x3

Deadlifts
3x135
3x185
3x225
3x275
3x315
3x355
3x395
3x1x420


http://www.youtube.com/watch?v=rMBk6ReMoHc&feature=youtu.be

amounirl
02-13-2012, 09:09 PM
2-13-12

Squat
5x155
5x185
5x225
5x260
5x295


http://www.youtube.com/watch?v=2yeE8cBcCD4&feature=youtu.be

Front Squat
5x155
5x185
5x210
5x240


http://www.youtube.com/watch?v=QHFeup0DCcI&feature=youtu.be

amounirl
02-14-2012, 07:46 PM
3x5 Bench

Bench
5x175
5x195
5x185 just fixing a few things on my form
4x225
4.9x220

Jerk
5x135
5x155
5x175

20-25, maybe 30 pull ups total from in between sets. Let's just say 20.

Pendlays
5x135
3x185
5x155
5x165
5x175

Cable Rows Underhand
4x8xramping weights

JM Press supersetted with 100 lb rope facepulls
3x8xramping JM press weights.

I felt really sluggish today, possibly because I was lacking sleep, possibly because I skipped my upper day on friday, so my upper body's basically been dormant for a week. Bench went pretty poorly, I might have been able to get 5 with 225 but I would have most likely hit failure. Then I tried to hit 5 with 220, which was my original prescribed reps (but I was too lazy to load on all those small weights), but I was either too fatigued or too weak to hit 5. I'll write today off as a bad lifting day just because I felt sluggish. I need to start progressing my pendlays like I did back on stronglifts, I'll do them every monday and progressively load them up 5 lbs a week. Next week I'll try to ramp them like this: 135x5, 155x5, 170x5, 185x5. Hopefully I'll remember. Just finished off with my upper back volume and triceps volume, then got out of there. I hit 8x35s on each side of the EZ bar on JM press with 1 or 2 more in the tank, so I'll up that on Friday. Accidentally deleted the 225x4 but here's 220x4.9:


http://www.youtube.com/watch?v=MEwAFwM2PRg&feature=youtu.be

amounirl
02-15-2012, 04:16 PM
I've decided to take the slower bulking approach. I'm going to aim for about 1-2 lbs every 2 weeks, 2-5 lbs per month of gains. That way the most I'll be by the time I'm 18 is 220. It's also easier since I don't need to force myself to eat. It should be easy, all I need to do is not force myself to eat as much, unless I start to lose weight.

My weight right now is 193-197 and my waist is 33.5-34, let's just call it 34. My stomach is 32 inches and 36 when I'm bloated.

If I ever weigh in below 193 then I'll start eating more, probably force feed that day, if I gain over 5 lbs in a month I'll start eating less.

amounirl
02-16-2012, 09:06 PM
Thursday 2-16-12: Deadlifts 3x5

Hook Grip Deadlifts
warmups
3x5x315

Low Box Squat
5x135
5x175
5x205

Ghetto GHR
A couple failed attempts at repping our flimsy set up (foam roller attached to lat pulldown with mini bands).

Hook Grip Kroc Rows
10x50 Right
10x50 Left
15x100 Right (cheated on the last 3)
15x100 Left (cheated on the last 1)

Hook Grip Shrugs
20x225

Neck Extensors
20x15

Today I kept my deadlifts light and just worked on form, and hook grip. I managed to get solid lockouts on all my sets. I actually found out that even though my back always looks rounded, it's just because I naturally have big spinal erectors. It's the bulge of the muscle. Basically to see if I'm rounded I need to look at the point without bulge above my erectors and the point without bulge below it, and make sure they connect in a straight line. So I was pretty stoked about that. Today was my first time doing box squats properly, so I kept it light. We tried to set up a GHR on the lat pull down by attaching a foam roller to it with mini bands, but that went terribly. My training partner managed to do it, even with the seat for the lat pulldown being so narrow, but for me it just felt super awkward and the foam roller hurt like a bitch in my quads. I guess I need to roll more and get used to it. I did hook grip kroc rows with my forearm on the bench so I couldn't cheat as much, although I still managed apparently to cheat the last 3 reps. Then the left side went a lot better (I swear my left hand must be bigger because my hook grip is 30x stronger in it, even though my normal grip is stronger in my right, but they look the same size side by side...) Then I did some shrugs with hook grip, the first few reps felt really awkward, since my arms are fairly long and when I shrug the bar grinds my member, but I screwed around with my set up mid set and managed to get the last 10-15 reps pretty clean, good ROM. Either way the main point was to work on grip, and my thumbs are toasted and shredded up right now. Finished off with some neck extensors with 15 lbs and called it a night.

amounirl
02-17-2012, 07:09 PM
Friday 2-17-12: Overhead Press

OHP
5x75
5x95
5x115
5 pull ups
5x120
5 pull ups
6x135
5 pull ups
4x135, rest 20 sec, 3x135, rest 20 sec, 2x135, rest 20 sec, 1x135
5 pull ups, rest 20 sec, 4, 20 sec, 3, 20 sec, 2, 25 sec, 3

Pin Press
warmups
5x185
5x215

JM Press Supersetted with Face Pulls
JM Press
5xbar
8x75
3x8x95
Face Pulls
8x80
3x8x120

Done. Really fast workout, *only* about 2 hours, it was weird getting out of the gym with the sun still out. Either way, I'm really excited for tomorrow because my training partner and I are going to be training strongman with a guy from our gym. That's why I didn't go too intense today in the gym, and didn't do many back exercises besides the pull ups and face pulls, so I can be fresh tomorrow. I think the guy has 95 lb sandbags, 180 lb pieces of timberwood with farmer's walk handles, atlas stones, an anchor weighing 365 lbs, and a couple other things I forgot. We'll probably also be pushing around my training partner's truck. Really stoked, might get some videos. Then I'm going to kempo to grapple afterwards, if I can even stand. I want to maximize my gains from this, so I'll be eating like a beast this next week, force feeding and all. I'm excited.

amounirl
02-20-2012, 06:01 PM
Monday 2-20-12: Squats

Squat
warmups
5x260
3x295
4x330 22 lb PR!

Front Squat
warmups
5x210
3x240
4x260 3 lb PR

Sumo SLDL
8x135
8x225
8x295 20 lb PR!

Good stuff. Didn't get to do too much stuff because I worked out with a buddy of mine whose new to lifting, so I had to spend a lot of time working on his form, but I still felt pretty strong today. I was really happy with my squat PR, that boosts my squat by 20 lbs! I think I might have had 5 in me, but I wanted to leave some in the tank for front squats. I keep screwing up my front squat weight, I was supposed to do 265, but I did 260, so I'm really glad I got 4, a small PR. Then SLDL was a 20 lb PR from last week, and felt easier, too. Next time I'll do 315 for 8. Strongman couldn't go on Saturday but it's all good, hopefully next week.

amounirl
02-21-2012, 08:41 PM
Tuesday 2-31-12: Bench 5/3/1

Bench
warmups
5x195
3x225
2x245
1x245 I tried to redeem myself but just matched my previous PR. Oh well, I made some gains, if only insignificant ones.


http://www.youtube.com/watch?v=gYrBldOT2VI&feature=youtu.be

Jerk
warmups
5x155
3x175
3x200


http://www.youtube.com/watch?v=-Bzu0a-jnao&feature=youtu.be

Total of 35 pull ups between sets, 5 BW, 5 with 10 lbs+BW, 25 with 15 lbs+BW (about 195-200 right now)

Pendlay Row
3x5x165

Facepulls
High reps with rope

I was a little disappointed with my bench today, but I guess you could say I have a love-hate relationship with the lift. It's the lift I care about most, yet the lift I'm the least genetically gifted for. Small PR by about 3 lbs or .5 reps, but I definitely wasn't happy with it. Tried to redeem myself, but even with a good setup I was too fatigued and too weak to make 3. At least I got in some more volume. Jerks went well, 200x3 is a big PR. I got in some good pulling volume in between sets, on Friday I'm going to do sets of 5 chin ups with 25 lbs in between sets of OHP. Even if our strongman friend can't do this Saturday, my training partner just bought 400 lbs of plates off craigslist and is going to make an axle, a circus dumbbell and farmer's walks hopefully by this weekend. I will definitely have to tweak my training schedule to accommodate it, I might just do event training with a focus on overhead stuff and completely take out Friday OHP, maybe move around the rest of my training schedule to accommodate. More on that in the future. Pendlays went all right, starting light so I can progressively load it, then I finished off with some high rep facepulls to keep my shoulders healthy.

amounirl
02-23-2012, 10:34 PM
Deadlifts

Deadlift
5x330
3x375
3x420
3x315

Boxsquat
5x190
3x215
5x240


http://www.youtube.com/watch?v=jiMfItzx-Tk

GazzyG
02-24-2012, 01:06 AM
Nice DL and Squat day, bud.

How tall are you at 197, if you don't mind me asking? I'm only 5'6'' at the same weight and my waistline is starting to rise. :( Was a 34", but recently had to buy some suit trousers with a 36"! One of the problems with being a shortass is you expand outwards quicker as you gain weight lol.

amounirl
02-24-2012, 02:51 PM
Thanks man! I'm 5'11. You might want to look into carb backloading, I recently started using that strategy and though you don't gain weight as fast, you can generally bulk more lean, even lose fat while gaining muscle. Also keep in mind that your waist could just be expanding because of your core muscles getting bigger, I would track your bodyfat % instead.

amounirl
02-25-2012, 10:39 AM
Overhead Press

OHP
5x120
3x135
4x150
1x160, 20 sec rest, 1x160, 20 sec rest, 1x160

Pin Press
5x190
3x215
3x240

Volume Rows
5x8x150

Shoulder Prehab Work

Good stuff. Happy with my PR on OHP. Looking forward to strongman on Sunday.

amounirl
02-25-2012, 10:54 AM
Since I'm going to be doing Strongman on Sundays, I've made a new template:

Tuesday: 5/3/1 Squat, 5/3/1 Front squat, Ramped 4x8 Sumo SLDL, further assistance if there's time.
Thursday:5/3/1 Bench, 5/3/1 Board Press, Weighted pull ups in between sets of pressing, 3x5 Pendlay Rows, 4x8 JM Press supersetted with 4x8 chin ups, 4x8 Bradford Press.
Friday:5/3/1 Deadlift, 4x8 GHR, Abs/lower back assistance if there's time.
Sunday:5/3/1 Log or axle jerks, push presses, strongman event training.

Face pulls and shoulder prehab when needed or on rest days when I have weight training at school. I think this is the best I can do since I can't go to the gym on Wednesdays and Saturdays/Sundays, a few problems being that I only have 1 day of rest between deadlifts and strongman, only 1 day of rest between strongman and squats, and that I'm doing so much back work right before deadlift day. Should be fine though as long as I keep my lower back fresh, since I always feel I fail my deadlifts the most in my hands, lower back, and hips, but I can tweak it if necessary, maybe try moving pendlay rows to Squat day. The good thing though, is that I still have a lot of rest between log/axle overhead and bench, since my shoulders and triceps have a very low work capacity, and it could still work out because my legs have a high work capacity. Still, this seems to be the same template most strongmen have, except everything is 1 day after and I do bench instead of OHP, since I'm still planning on competing in powerlifting.

amounirl
02-26-2012, 05:59 PM
Sunday Strongman

Warmups

Farmer's Walk
180 lb timber in each hand: 3x100 yards there and back, my times were 27 sec, 12.7 sec, 12.8 sec, on the uphill part.

Sandbag Relay
98 lb sandbag: We did a relay race, so I had 2 people carrying the sandbag 100 yards and back as a break in between me doing the same, 3 times.

275 lb Wheelbarrow
3x100 yards

Fun but short, this whole workout including warmups took a total of about 45 mins. My lower back is toasted, and my forearms and traps were pumped. Next week I think we're going to do tire flip, farmer's walk with 270 lbs in each hand, and axle clean and presses. I'm pretty stoked about this, the farmer's walk was actually a lot easier than I expected, 180 with no knurling hurts a lot less than 100 with knurling, but it's also harder, plus the fact I had to stabilize the timbers as opposed to the dumbbells. The first time I took 27 sec because it felt so awkward, but the second 2 times I got 12.7 and 12.8, which I felt pretty decent about. The sandbag carry was crushing my lungs, I tried a few different grips but ended up preferring hugging it at my gut. Then the wheelbarrow was moving around a ton and the handles were pretty thick, so it really tested my grip. The whole thing weighed 270 but I'm not a physicist so I don't know how much of the rig I was actually carrying. At least 135 lbs. Deload week next week, I'm going to do bench on Tuesday, SQ/DL on Wed, and OHP thurs, then strongman on Sunday again, before I go into my new split.

amounirl
02-28-2012, 02:48 PM
Bench Deload

Facepulls and Shoulder Warmups

Bench
10x135
8x155
6x175

Jerk
10x95
8x115
6x135

30 Pull ups total from between sets

Dumbbell Bench
10x30s
10x50s
10x70s
12x80s PR!!!

Pendlay Row
3x5x135

DB JM Press
8x30s
8x40s

That's it. Nice little DB Bench PR on my bench deload, I worked out at school and people were going "holy shit!" when I was pressing the 80 lb dumbbells. So flattering. I'm pretty stoked on normal bench because 6x175 is about where I was a few months ago, and now I'm doing it for an easy deload! BW is around 200 lbs right now, feels manly. 20 rep squats tomorrow!

amounirl
02-29-2012, 08:12 PM
20 Rep Squats: An "Easy" Deload

Squat
5x135
5x185
5x225
3x275
19x250 Miscounted :'(

Front Squat
10x135
8x155
6x170

Dumbbell Lunges
3x10x25s

I miscounted, but I'll still make gains from this. Next time I'm doing it without a belt, it's impossible to breathe with that much interabdominal pressure. Hopefully next deload week I'll try to hit 275 for 25, that way if I fall short of 25 I'll at least have 20.


http://www.youtube.com/watch?v=1AfzquYxKlQ&feature=youtu.be

amounirl
03-01-2012, 03:42 PM
Overhead Press Deload

OHP
10x75
8x95
6x105

Bench (instead of pin press)
10x135
8x155
6x175

36 Chin Ups From In Between Sets

Dumbbell OHP
8x30s
10x50s

Dumbbell Upright Rows
8x30s
10x50s

Pendlay Rows
2x5x135
1x8x135

For some reason I've had really bad insomnia this past week. Especially last night, I got into bed around 9:30 and didn't fall asleep until 11:30, then I woke up at 3:45 and couldn't go back to sleep. I know it's not overtraining because I'm deloading this week, and I don't have any of the other symptoms. It's kind of shitty because it's wasting my gains and making me feel like crap. Either way, I haven't noticed any weight gain yet from the squats, though I am ridiculously sore, the reason I was expecting to have already gained is because last time I gained 2 lbs the first night right after, and then another 4 lbs within the next week. Then also I ate 5000 calories yesterday. It could just be that I'm slightly dehydrated right now, and because I haven't eaten a ton yet today, or because I hardly slept last night. BW is about 197.5.

GazzyG
03-01-2012, 03:56 PM
Good work on the Squatting. Hope your insomnia sorts itself out.

Would like to try that carb backloading, but I train in the morning each day, as my training partner works till late.

amounirl
03-01-2012, 06:13 PM
Thanks man, I hope so too!

About the backloading, you might also want to look into "The Anabolic Diet", it's a pretty simple carb cycling template, you basically eat less than 30g carbs per day during the week, then eat high carbs to load back up and make gains during the weekend. I'm actually going to be starting it up again on March 15th because it works very well for maintaining strength and muscle while losing fat. I've used it in the past for cutting with great success, I lost 10 lbs of fat while keeping my muscle in 1 month, but this time I'm going to try bulking with it for 3 months, so I can hopefully gain strength and lose fat. Definitely something good to look into

amounirl
03-02-2012, 02:52 PM
DLDL: Deadlift Deload

DL
5x135
5x185
10x235
8x275
6x295

Hook Grip Kroc Rows
20x70 on each side.

Easy, light day, though my legs are incredibly sore from Wendesday. I'm up to 199 though and that's before eating, I should be around 201 or 202 in about 20 minutes. My buddy said my form was perfect on the kroc rows, no kipping whatsoever, and I felt so too, probably because I chose a lighter weight. I might go for 15x100 again strict next week. I felt it a lot more in my rear delts this time, which is good because as much as I'd like to feel it mostly in my lats, my rear delts are lacking a ton. Good stuff.

amounirl
03-06-2012, 02:54 PM
Squats

Squat
5x135
5x185
5x225
3x255
3x295
3x330
1x345
1x345

Front Squat
5x135
3x205
3x230
3x260
2x275

Unfortunately today I got to gym class at 6:00, but my teacher got stuck in traffic and got there at 6:20, so I didn't have time for all 3 singles, or my sumo stifflegs. Hopefully he won't get caught in traffic too often in the future... Either way I abridged the workout a bit, did 2 singles at 345 instead of 3, and I just did a double at 275 instead of 3 singles. My squat form was really off today compared to usual, I've got a video of my second single:


http://www.youtube.com/watch?v=9N03K-8p42s&feature=youtu.be

amounirl
03-08-2012, 02:48 PM
Bench

Bench
Warmups
6x3x225

35 pull ups from in between sets, 25 with 10 lbs added.

Overhead Press
3x10x95

GazzyG
03-08-2012, 03:44 PM
Way to grind out that squat, mate! Good stuff!

amounirl
03-08-2012, 06:09 PM
Thanks Gazzy!

amounirl
03-11-2012, 10:00 AM
3-9-12: Deadlifts

Deadlift
5x135
5x185
3x225
3x275
3x315
3x365
3x405
1x435

Kroc Rows
10x75s
10x100s


http://www.youtube.com/watch?v=McboBmw3jjA&list=UUgv4G01VA2ElGxkfBNcqzVQ&index=1&feature=plcp

Coke
03-11-2012, 03:06 PM
Nice job throughout, keep up the good work.

amounirl
03-11-2012, 08:30 PM
Thanks Coke!

amounirl
03-11-2012, 08:42 PM
3-11-12: Strongman Sunday

Tire Flips, 365 Lb Anchor Chain Drags, and Carrying Plates to my Friend's Truck
-Nice dynamic warmup

Farmers Walk
180 in each hand for about 80 feet
250 in each hand for about 80 feet
270 in each hand for about 100 feet (my training partner is going to send me a video of the uphill part, which was about 64 feet)

Wheelbarrow Carry
All the plates down the hill for our farmer's deadlifts. There were 7 45 lb plates, 4 35s, 4 10s and 8 5s.

Farmer's Deadlift
1x270 in each hand
0x380 in each hand
1x360 in each hand (video coming soon!)

300 lb Tire Flips
Did a set of 10, rested a bit, then did a few more

Putting Everything Away
-A workout in and of itself

I had a blast today, strongman is incredibly fun and I can tell I'm going to make massive gains from this. I was super stoked to farmer's deadlift 720 lbs, I thought there was no way I could do it, but I did, and got it on video too! Just waiting on my training partner to send it to me. We went to a buffet afterwards and I weighed in at home around 201.3. Going to enjoy stuffing my face this next week before I start my cut next week xD.

I'll post both videos as soon as I can.

amounirl
03-13-2012, 08:03 PM
3-13-12: Squat Day

Squat
5xbar
5x135
5x185
5x235
5x275
5x315

Front Squat
5x135
5x185
10x225

Sumo SLDL
8x135
8x225
ran out of time so I did:

Hamstring Curls
6 reps, added weight, 12 reps

Today I showed up late because thought I would have extra time to lift, since my school has a big test for sophomores where everybody else is supposed to show up and watch a movie for 3 hours, but most people ditch. I thought I'd have the full 3 hours, but unfortunately I only had 30 minutes extra, a total of about 1 hr 15 mins to lift. I was taking it easy at the beginning of my workout and didn't learn I didn't have 3 hours to lift until I only had 30 mins left, so I had to haul ass. At the end, I didn't have time for my final set of front squats, so I just hammered out 10 reps with 2 plates, then tried to do SLDLs, but was way too gassed to do it with such short rest. I just did some hamstring curls to near failure with my warm up set supersetted with my work set.

On the bright side, I went to a Denny's then an Aerospace museum during the 3 hour block. Got a nice 1000 calorie post workout meal!

My training partner is having trouble sending me the strongman videos because the files are too big, so I told him to send me a zip folder of them, still waiting on that. Today I got a video of 5x315 and 10x225, but I don't feel like retrieving my camera from the chalky depths of my gym bag right now, so I'll just post 1 giant post with all 4 videos hopefully sometime in the next 24 hours.

GazzyG
03-14-2012, 01:41 AM
Strongman work looked really fun, good stuff! Well done on the Farmer's DL too!

amounirl
03-14-2012, 03:41 PM
Thanks man, it definitely was. My training partner still hasn't sent me the video, I'll have to record it on my own camera next time haha

amounirl
03-15-2012, 04:59 PM
3-15-12: Bench

Bench
15xbar
5x135
5x185
6x3x230

Pull Ups (from in between sets of bench)
5xBW
5xBW+10
5x5xBW+15

Pendlay Rows
8x155

amounirl
03-17-2012, 11:29 AM
3-16-12: Overhead Underhead Day

Overhead... Press
warmups
5x125
3x140
4x155 7 lb PR!!!

Underhead... Speed Deficit Deads
A bunch of sets of 3 with 135 plus bands.

I felt really sore today, so I decided to modify my program a bit. I didn't feel like doing heavy deads today so I did speed deads instead, I spent way too long screwing around with the band setup and didn't get to do anything after DLs, but I did get an idea at the end that will make things easier and hopefully yield me better gains. More on that in 2 paragraphs.

I couldn't find a day to do overhead presses, I feel too tired right after bench on bench day, but the day after I just feel sore. Since my only other pressing day is axle and log jerks on Sundays, then I have a really long rest before bench pressing again on Thursday, I'm not worried about overtraining or not getting enough rest. I'm going to hit my presses hard and close together, then rest a long time in between clusters of pressing days. Even though I just benched the day before I got a nice little PR on OHP.

So the idea I got at the end of my deadlifts was to do deficit reverse band DLs instead of 3x5 deads so I can work on my speed off the ground while giving myself more rest and less stress between DL max effort weeks. I also get to incorporate decently heavy deficit deads without hurting myself and without overtraining. Not to mention reverse bands are fun.

This is more for my own personal reference, just putting it on my public training log so I can access it, so it's going to be long and unless you're interested then I don't recommend reading it, but if you are interested then you're definitely welcome to read it:

Program Modifications


OLD
Thurs: 6x3 bench, block periodization OHP, weighted pull ups and pendlay rows
Fri: 3/5/1 Deadlifts and kroc rows

NEW
Thurs: 6x3 bench, weighted pull ups and pendlay rows
Fri: 3/reversebands/1 Deadlifts, block periodization 2 weeks shifted OHP, face pulls b/n sets, kroc rows

Here's my really confusing explanation of this particular block periodization, 4 month cycle of 4 week waves:

Week 1 I do 5 sets, Week 2 I do 3 sets, Week 3 I do 5/3/1+ with 75%/85%/95%, Week 4 I do 10/8/6 with 45%/55%/65%

As pertaining to weeks 1 and 2 for my 5 sets and 3 sets respectively: Month 1 I do 10 reps around 65%-75%, Month 2 I do 8 reps around 75%-80%, Month 3 I do 5 reps around 85%, Month 4 I do 3 reps around 90%.

Best way to visualize it is to make a 5x5 table and look at it that way.

I'm shifting the block periodization 2 weeks so that on my high volume OHP day, I'm deloading my deadlift, on my heavy OHP day, I'm doing reverse band DLs. So the 5 sets OHP day is on deload10/8/6 deadlift and the 5/3/1+ OHP day is on reverse band day.

What I'm probably going to do is on the 3 sets OHP day and the deload 10/8/6 OHP day, is do it in between sets of deadlifts, so I can be time efficient with my long ass rest periods on DLs. On the other days I should be fine on time. So on light OHP days it will go in 3 mixed exercise "supersets":

Heavy deads->OHP->Light face pulls, repeat for next sets

On heavy or high volume OHP days I won't mix DLs and OHP:
-All my sets of hard OHP with face pulls
-All my sets of reverse band or deloaded deads

Hope that makes sense, I proofread a little bit but it makes sense in my head and that's what matters most to me.

I apologize that this was such a loooooong ass post...

TLDR: Everything is going swell!

amounirl
03-17-2012, 02:52 PM
Here's those videos I promised you guys, hopefully the strongman ones will be up soon, he's just going to upload them on his channel:


http://www.youtube.com/watch?v=UURa3Vkhfh0&list=UUgv4G01VA2ElGxkfBNcqzVQ&index=2&feature=plcp


http://www.youtube.com/watch?v=7DaWKyHwAL4&feature=youtu.be

GazzyG
03-17-2012, 04:22 PM
Good work on the overhead press PR!

Also, nice squatting. Nice and low. Can easily see on the video that transition point halfway up where the weight starts to feel heavy on the back, so you think 'get the hips forwards' and you shoot up lol.

Coke
03-17-2012, 05:57 PM
Not a bad plan where you are placing the overheads, would be better off right now with doing 'em after your regular bench but go for lighter poundage.

Props on your overall approach, looking ace in the squat vids!

amounirl
03-18-2012, 01:02 PM
Thanks guys! About the overhead press I'll try it this way and if I start stalling on all my pressing movements then I'll try what you said and just do them for volume with light weight on bench day.

amounirl
03-18-2012, 01:10 PM
Just found an email my training partner sent me about the block periodization:

Month 1: 5x10, 3x10, 5/3/1, 10/8/6
Month 2: 5x8, 3x8, 5/3/1, 10/8/6
Month 3: 5x5, 3x5, 5/3/1, 10/8/6
Month 4: 5x3, 3x3, 5/3/1, 10/8/6

and obviously that goes "Month [X]: [Week 1], [Week 2], [Week 3], [Week 4]"

That's so much simpler lol. But yeah the percents are up in my previous post. Going to go do strongman in 2 hours, sadly the guy with all the equipment is being kind of inconsistent and can't come... again, but my training partner who has an axle and a truck can still train, so we'll probably just do that, axle presses and truck push/pull.

amounirl
03-18-2012, 08:09 PM
Sunday Strongman

Not sure how much the axle bar weighs but I'm gonna assume it weighs 20 lbs for simplicity's sake:


Axle Clean and Press
With a clean on each rep.
5x70
3x110
3x3x160

Chin Ups
2x8

Circus Dumbbell Clean and Press
2x60 on each side
0x90
0x80
2x70 on each side

Axle Deadlifts
3x110
2x200
2x270
2x340
1x390

Truck Push
About 100 ft

Axle Clean and press is the most awkward thing I've ever seen or tried. Reminds me of that funny crossfit video of all the crossfitians trying to continental clean an axle, except I was the one screwing around with it: http://www.youtube.com/watch?v=M8up6A4QesU

At first I was kind of doing the clean like the guy at 1:02 in the video does. In the end I just did double overhand, but for the first 2 triples at 160 I cleaned it up to my shoulders with mixed grip, then turned my underhand hand at the top. The press was honestly by far the easiest part, I've jerked 200 lbs for reps before, and can push press this type of weight with ease. The hardest part was cleaning it and getting it set up for the press, I ended up pressing with a wider grip than usual.

I honestly hated circus dumbbell clean and press, but I managed to hit 2x70. Axle deadlifts felt incredibly heavy even with light weight, but I managed to pull 370 plus the bar, which I'm gonna assume is 390, with mixed grip. I probably could have gotten 2 or 3 reps if I wasn't switching my mixed grip, but that's why I was doing doubles, one with one hand supinated, one with the other hand supinated. I felt it in my upperback a lot more, probably because I had to use a wider grip with the axle. Kind of wish I got it on video, but I'll film it with 400 next time.

Then I got this crappy video of me pushing the truck: http://www.youtube.com/watch?v=Ca6JQpYRovo&feature=youtu.be

I stalled out off screen, when I was trying to push it around a tight corner, which made the push a lot harder, not to mention I was pretty tired by then. I'll just put it up but it's honestly not very entertaining, I just wanted something to show for the day :P. Hopefully my training partner will post that 720 farmers dead soon, I'll post it asap.

amounirl
03-20-2012, 03:04 PM
Max Effort Squats

Squat
Warmups
5x275
3x315
(1+3)=4x345

Hamstring Curls

Squats took a long time today so I didn't get to do front squats, I might move those around, here's the video:


http://www.youtube.com/watch?v=VFrNygaaxwM&feature=youtu.be

GazzyG
03-20-2012, 04:03 PM
Good work, mate! Getting real deep.

Notice from this angle that your knees are coming in a bit at the bottom; soon as that happens you then get a bit wobbly at the top too. Used to happen to me too till someone (think it was BrianC) told me to keep thinking about pushing knees out on way up and down. I'm sure you knew that anyway, just difficult to always put it in practice when you've got heavy weight on your back lol.

amounirl
03-20-2012, 04:29 PM
Thanks man, yeah I noticed the same thing. I think it's a mobility issue, but pushing the knees out definitely helps the squat, gets your glutes/hamstrings more involved. I'm going to stretch more

amounirl
03-22-2012, 03:37 PM
3-22-12: Bench

Bench
3x3x235

Bradford Press
2x8x95

Reverse Flyes
2x12x25s

I'm an idiot. Not really, but I did something stupid yesterday, I ran into a guy who kicked my ass in arm wrestling 8 months ago, and I wanted to rechallenge him to test my strength. I didn't know when the next opportunity would come so I armwrestled him even knowing it could and most likely would hurt my bench the next day. I beat him just barely on both arms, but I had a good 15-30 seconds of max effort strain on each arm. Needless to say, my bicep tendons and shoulders were killing me today, the bench weight felt easy muscularly speaking, especially because I was getting really good leg drive today, but my shoulders and arms, especially my bicep tendon on my right arm, were killing me. I couldn't pull the bar apart at all, so I wasn't getting very good lat or tricep activation, all that was saving me was my leg drive.

Anyways I just cut it off at 3 sets. I couldn't do pull ups at all, I'm going to switch to wide grip pull ups starting next week and just focus on not kipping, and using as wide a grip as possible with my gym's set up, to get my lats nice and strong, since that is undoubtedly my most lagging muscle group for bench (though I've noticed some good gains on my lats in the last week). I might start doing hammer curls as well to boost my bicep tendon strength, but I think kroc rows should be fine for now. Speaking of which tomorrow is OHP deload, and max effort deadlifts. I don't think I'll get a chance to do kroc rows, but I plan on smashing 430 for 5 reps (high goal so I at least achieve 430x3) DL. I'm going to sleep really early tonight and wake up really early so I have adequate time to stretch and warm up, that way I can grind out my DLs without worrying at all about rounding my back.

At the risk of making this post too long, update on diet and bodyweight:

I peaked out around 202 lbs, and I got a picture, which I might post later on. I started my cut on Monday 3-19-12, and I'm already down to 196, just from not being bloated from bulking anymore, and dropping water weight from not eating carbs. I've bulked for so long this time that cutting is actually painful, although it is nice not having to eat so often. Either way, cut is going decently, will update on that in future posts. My cutting diet is a combination of the anabolic diet and carb backloading, as shown here:

Mon-Thurs: Less than 50g carbs per day, only trace carbs from dark chocolate, nuts, whey, and vegetables.

Friday: Low calories and carbs all day, but at night, after a quick conditioning workout, begin carbload with a 1000-3000 calorie carby ass meal (ice cream, french fries, biscuits, soda, all that good stuff).

Saturday: Low carbs before workout, high carbs after workout.

I've had success with the anabolic diet before, and carb backloading makes good scientific sense to me, so hopefully thsi will be a great diet for me to cut fat and possibly gain muscle/strength until I turn 18 in June. After that I'll switch to "cheatmode", a combination of paleo, intermittent fasting, and carb backloading, and I'll stay lean and try to make lean gains that way up until September or October. So in the 3 months I'm cutting, I plan on losing about 20 lbs, so I'll be in the 181 lb class, and I hope to set some PRs on my birthday and total 1200. I want to bench 300, squat 405, and deadlift 500. So far squat is the only one looking achievable, possibly bench if I can linearly load 6x3 all the way to 270, but if I get 430 for at least 4 reps tomorrow, then my DL will already be at 490. Once my predicted DL max is 520 I think I'll be able to get 500.

Yup, this post became way too long :P

amounirl
03-24-2012, 12:45 PM
3-23-12: Max Effort Deads

OHP Deload
10x75
8x95
6x110

Deadlifts
5x135
5x185
3x205
3x250
5x295
3x340
1x385 20 lb Beltless PR!
Added belt (I always use a belt for my last 2-3 work sets but I'll start mentioning it from now on)
4x430 25 lb PR!!!

Video:
http://www.youtube.com/watch?v=qfo6vTYAYZE&feature=youtu.be

Chin ups
1x8

Pretty great day today, got a pretty massive PR on deads, I'm pretty stoked. I would never yell like that in a real gym, but since it's my school gym I had some fun with it and douched out a little bit =P. Maybe I'll make my goal for next time to divert all that yelling energy into getting a 5th rep, but for now I'm pretty stoked with this lift. All my rest periods took forever but I managed to fit deadlifts in 1.5 hours, with just enough time to squeeze out some neutral grip chins to elongate my spine. Cut is going well, although surprisingly I only weigh about 193.8 right now, even though I ate carbs last night. Hopefully by the end of the weekend I should be back up around 198 carb loaded.

amounirl
03-25-2012, 12:02 PM
Here are those strongman videos I promised 2 weeks ago:


http://www.youtube.com/watch?v=XF9MMlpHE9w&feature=channel


http://www.youtube.com/watch?v=nMvOfhLMa0U&feature=channel

amounirl
03-25-2012, 08:21 PM
Sunday Strongman

Axle Clean and Press (clean each rep)
3x115
3x135
3x165
2x165
3x165

Farmer's Walk
360x100 ft 16 sec (slight uphill)
460x100 ft 18 sec (slight downhill)
540x50 ft grip failed

Unfortunately it started raining which cut our workout short, but I did some axle work and practiced the continental clean. Axles make everything feel heavier, that 165 should have been nothing but I was having quite a bit of trouble, especially on the last set when it started raining and getting slippery. I screwed up the technique too many times on the 2nd set, which fatigued me and I only got 2 reps.

Farmer's walks were going decently, there was a very slight slope which maybe took 2 sec off our time downhill and added 2 sec to our time uphill. Unfortunately it was raining harder, I think the water might have added maybe 10 lbs to the farmer's walk timbers, but the main thing was that it was making the grip really slippery. My grip slipped on the 460, but I still managed to get it in 18 sec, but I just couldn't complete the course with 540. I should have tried using chalk. At that point it was raining way too hard and we decided to put everything away. No videos unfortunately, at least I finally got the 720 farmer's dead video in the last post :P

Coke
03-26-2012, 09:38 AM
Killer in those vids...like dude stated, very few teenagers be doing the strongman shit.

amounirl
03-26-2012, 02:44 PM
Thanks Coke!

GazzyG
03-26-2012, 02:50 PM
Epic work all around, mate. Famer's looks fun!

amounirl
03-26-2012, 03:53 PM
Thanks man, they definitely are!

amounirl
03-27-2012, 04:51 PM
3-27-12: Squat Deload

Beltless Squats
10x175
8x210
6x250

I was lazy as crap today, I just went in and did some beltless squats and focused on form. Unfortunately I never take deload days seriously, thankfully my bench and deadlift/ohp day are going to be a little more serious, 6x3x240 on bench and 5x8x115 on OHP.

Also just a side note, I was thinking about adding a back/biceps day on Mondays where we didn't hit much lats and biceps in strongman the day before. It would have been perfect for this monday since our strongman training got cut off by the rain, next monday probably not because we're planning on doing arm over arm pulls. For the back/biceps day I was thinking about doing pendlay rows, chin ups, face pulls and hammer curls (get my arms stockier for a bigger bench.) Either way I definitely want to start incorporating hammer curls because they can greatly benefit a person's bench press.

amounirl
03-29-2012, 02:57 PM
3-29-12: Bench Day

Bench
warmups
3x240
3x240
2x240
Added 2 board (yoga mat)
5x245
3x245
2x245

Wide Grip Pull ups from in between sets
36 reps total

Some Hammer Curls and JM presses

Today didn't go so well... Yesterday in Kempo I got punched in my right axillary nerve really hard, so my right shoulder was killing me today. I knew I wouldn't get a 3rd rep on my 3rd set of 240, so I cut that set at 2 reps to avoid failure and started board pressing instead to save my shoulders. I managed to do 245 for 5 on my first set of board presses, but on my second set, my set up was really shitty, I was flat backing it by the 2nd rep, which ultimately led to me failing 245 on the 3rd rep of the 3rd set of board presses, the 6th set of pressing work total today.

I'm really pissed because this is the second week in a row where my bicep or shoulder has been screwing me over on bench due to "injuries" from outside, so next week I'm going to "underload", aka do a bench variant that forces me to use lighter weights, which in this case is using sissy pads as improvised fat gripz, and pausing at the bottom, and I plan on doing 6x3x200 with those 2 variables. That should give me a nice deload to give my stressed out shoulders a break, while still yielding me some gains, and hopefully making the weight feel easier next time since I won't have to pause or grip a fatter, more awkward bar. I'm going to make sure that anybody I work with in kempo knows I have an "injured" right bicep and shoulder so that nobody nails me there ever again (and I'll also stop arm wrestling :P).

I was planning on doing OHP tomorrow but I'll have to see how my shoulder feels.

Coke
03-29-2012, 10:10 PM
Yesterday in Kempo I got punched in my right axillary nerve really hard, so my right shoulder was killing me today.

Good deal on the kempo, stuff like that will take place along the way as you well know.

Are you including or planning to include other aspects of the fight game at some point?

amounirl
03-30-2012, 07:04 AM
Thanks man, probably not, I enjoy lifting a lot more than fighting, but I still do kempo to keep my cardio up and so I know I can defend myself if someone wants to try to start something

amounirl
03-30-2012, 12:00 PM
3-30-12: Over Under Day (no, not the jump ropes!)

OHP
5x8x100

Beltless Deadlift
10x205
8x260
6x315

Quad Extension Machine more or less supersetted with Hamstring Curl Machine
Quad: 20x115
Hams: 12x125
Quad: 12x130
Hams: 12x130
Quad: 15x130
Hams: 10x130
Quad: 12x130
Hams: 10x130
Quad: 15x155
Hams: 11x130

Bradford Press
12x75
10x85
9x85

Done, a nice finisher for the week, hopefully I'll make some good gains from this. I forgot to do face pulls unfortunately, but either way my shoulders are fried, I'm sure bradford press got my rear delts and back decently. My chest is incredibly sore, the whole axillary area in fact, from kempo, benching yesterday, and OHP/bradfords today. I underestimated the quad and hamstring machines: I was limping out of there and I couldn't raise my foot more than 6 inches in the air because my hamstrings were too pumped and sore. I also barely got my workout shirt off because my shoulders were so pumped and sore. I think I got an extra good pump because not only was I working with high reps today, but I also started my carb load early yesterday after a pretty intense kempo session, I weighed about 192 before my carb load and now I"m hovering around 197. Carbs are delicious.

By the way this whole workout took about 1 hour and 10 mins, I was breathing hard for 20 minutes afterwards.

amounirl
04-02-2012, 09:26 PM
4-1-12: Strongman Sunday

Axle Clean and Press (1 clean, multiple presses)
warmups
3x180
0x200 tweaked my back

25 YD Farmer's Walk Sprints
2x180s
2x230s
1x250s

Truck Push
1 Lap (about 100-150 ft)

Arm Over Arm Pull
Not sure how far but here's the crappyish video: Truck Pull - YouTube (http://www.youtube.com/watch?v=hKqjHUta5rU&feature=youtu.be)

Unfortunately I tweaked my back on the 200 axle attempt. It's a freaking dangerous lift, bad for your back and easy to tear a bicep (happened to Brian Shaw) At least I managed to get it to my shoulders, but I missed it at the press, oddly enough.

amounirl
04-03-2012, 04:28 PM
Squat

Lunge Warm Ups with 40 lbs

Squat
3x5xbar
5x155
3x185
1x225
1x275
3x315
Added Belt
1x345
1x365 (20 lb PR, video coming soon)

Reverse Hypers

Today I wanted to take it easy on my hurt back, I wasn't even planning on squatting, I did lunges to warm up for leg press, but realized the 40 wasn't aggrivating my back, so I started putting on the weight for my squat. I felt like my form was rock solid, so I kept the reps low and worked up to 1x365, and got it on video (unfortunately my form wasn't as solid, though it wasn't bad). I left my camera at home so I have to wait for my friend to send it to me from his phone.

Did some reverse hypers (with my crappy ghetto setup) to rehab my back, but I couldn't get a good rig. Still did a few crappy ones anyways.

amounirl
04-04-2012, 03:05 PM
4-4-12: Bench Day

Bench Paused at the Chest Each Rep
Warmups
185+40-50 lbs of bands at the top, 0 at the bottom
6x3x205+same bands, did a 4th rep on the last set with no pause

Back Work From in Between Sets
A few sets of wide grip pull ups, pendlay rows, face pulls

Had a decent workout today, my bench form felt rock solid, lockouts felt easy as pie, even though the bar weighed 245-255 at the top and I paused at the chest each rep. My bicep tendon was bothering me again, I think it's either still not fully healed or that I might have permanently damaged something. I couldn't do my weighted pull ups properly so after a few sets without weight I did some light pendlay rows and medium weight face pulls instead. What I've learned from this whole ordeal is, arm wrestling is really bad for you, and my upper body, particularly chest and shoulders, respond extremely well to volume. Even with this setback, I'm hoping I can smash 6x3x245 next week.

Workout got cut a bit short because the weight room was supposed to be closed today but coach agreed he could open it up for about 1 hour. I usually always need a long time to rest in between heavy sets, so even though I was planning on doing dumbbell incline presses and clean and jerk to build my strength for the axle, I ran out of time. I'll have 2 hours to work out on friday though, and I'll have as long as I need next week because I'll be on spring break. I'm going to follow a more strict program and get in all my assistance exercises during this window of opportunity, so I can get a bit ahead. I have 2 months to reach a 300 bench, 405 squat, and 500 DL.

amounirl
04-06-2012, 05:28 PM
4-6-12: Over Under Day

Overhead Press
warmups
3x8x115

Face Pulls
5x8x105
1x8x120

Deadlifts
5x135 From 2 inch deficit
5x185 From 2 inch deficit
3x225
3x275
3x315
2x375
Added Belt
2x425
1x445
1x450

450 Deadlift - YouTube (http://www.youtube.com/watch?v=hTAC9PcvL40&feature=youtu.be)

Incline Bench with Bands pulling arms together and Dumbbells
A couple sets with 30s and 50s

"Chest Pump Machine" and a few light Squats and Hanging Leg Raises

Today's workout was pretty great, I got 2 hours to lift because of finals schedule, and I got to train at 10:00 AM instead of 6:15 AM, which was nice because I was more awake and had more energy. I would have liked to have done more leg exercises, but I should be fine with strongman on Sunday.

Overhead press went nicely, next week I'll be doing 5/3/1 OHP to try to set a new PR. It was fun doing heavy face pulls again, I found a great set up that allows me to go pretty heavy on them while using the rope attachment, which I like for the ROM. I messed around with dumbbell incline bench with a band around my arms to work on pulling the bar apart on bench and develop my upper chest a bit more, and just overall increase stability on my bench. Felt it a lot in my lats and rear delts, which was good. I think I'll start doing those on 6x3 bench day and start doing Bradford presses consistently on "Over Under Day". I also kind of messed around with this one machine that gives a great chest pump just for fun, and at the end I did a few light weight squats and then hanging leg raises just to stretch everything back out.

I did all the upper body stuff in between sets of deadlifts to be more time efficient. For DLs I started off from a deficit just to set my speed off the ground to be nice and fast from the beginning, which worked out pretty well. I was supposed to do 3x425 and 445 for 3 singles, but I honestly don't like doing high volume DLs because of all the lower back strain, so I worked up to reasonably heavy without my belt, then slapped it on and hit 2x425, 445 for a single, then went for 450 because it's half of 900! I felt like my form was solid today, I started with a more straight upper back which helped me quite a bit at lockout to avoid hitching. Here's the 445, the form was good on both the 450 and 445, but the 445 was my cleanest deadlift ever:

445 DL - YouTube (http://www.youtube.com/watch?v=WrG9ovfHUqQ&feature=youtu.be)

My form has felt great all week, I think focusing on form on high rep sets during my deload week has been very beneficial.

Coke
04-07-2012, 10:18 AM
Killer with those deads, looking more and more beastly too.

amounirl
04-07-2012, 03:07 PM
Thanks Coke!

amounirl
04-08-2012, 09:23 AM
Here's the squat from Tuesday:

http://www.youtube.com/watch?v=gSyhRsh_5NU&list=UUgv4G01VA2ElGxkfBNcqzVQ&index=1&feature=plcp

amounirl
04-08-2012, 07:51 PM
4-8-12: Strongman Sunday

2.5 Inch Axle Clean and Press
3xbar w/ tires (92 lbs)
3x112
3x142
3x152
5x132 (kept it light so I wouldn't further screw up my back)

Circus Dumbbell Press
3 Cleans and 5 Presses with 50
Same thing with 60
3x70
1x85

A Bunch of Tire Pulls of Different Weights and Distances
Here's the best one: ~400 lb Tire Arm Over Arm Pull/Pulling "Medley" - YouTube (http://www.youtube.com/watch?v=0qfcbDrgrwM&feature=channel)

Farmer's Picks
A couple warm up sets leading up to:
5x600: 5x600 Farmer's Pick - YouTube (http://www.youtube.com/watch?v=FE5a4eNS6R4&feature=channel)

Coke
04-09-2012, 03:38 PM
Wow man, serious work in the vids - tire pulling and farmer's picks are ridiculous, lol.

amounirl
04-09-2012, 10:46 PM
Thanks man, yeah strongman is incredibly fun

amounirl
04-10-2012, 04:11 PM
4-10-12: Squats

Squat
5xbar
5x135
5x185
5x245
5x295
Added Belt
5x325

Front Squat
3x135
3x185
5x225
5x225
5x245

Sumo SLDL
5x135
5x185
5x225
3x5x275

Man I'm toast from this workout. I'm adjusting my diet so instead of trying to cut on low carbs, I'm going to start just eating clean, some carbs included for the anabolic effect, but no more fast food or nasty crap, no more simple sugars except once in a while, and just no more low quality food in general. I'm still gonna eat a lot of calories so I can hit 405-300-500 by the time I turn 18 on June 8th, whether or not that means bulking a bit.

I've recently been feeling like I look smaller and fatter every day and I think I figured out why. I've been neglecting my protein intake, ever since I became less anal about diet my protein intake has been declining. I was always skeptical about the whole 1g per lb of bodyweight per day thing, and while I still am, I think I went too low. I'm bumping up my protein to about 150g-200g per day so I'm hopefully getting enough. I've started taking creatine so hopefully I can get big and strong enough to smash those numbers on my birthday!

amounirl
04-11-2012, 03:01 PM
4-11-12: Bench/Upper Body

Bench
5xbar
5x135
5x185
1x225
2x245 (not even close to 3, completely stalled in the middle)
5x225 (at least I matched my old 5 rep PR)
3x225 (way too fatigued)
Liftoff only: 275x8 sec
Dynamic:
3x3x135+bands

Neutral Grip Pull ups
2x5xBW
2x5xBW+10

This workout in the gym sucked, very emasculating. I only had about 45 mins because I slept in and my buddies were leaving, since they had already been there for 1 hour before I got there (and I was there with them on a guest pass). I felt weak and tired and generally like crap. We went out to eat and when I got home about 2 hours after my gym workout I decided I'd do some bodyweight stuff, so I actually got a really good workout:

Neutral Grip Pull Ups
BWx8,8,6,5,4,4

Incline Push Ups (feet on a bench, hands on the ground)
A couple random sets, I think I did BWx8,8,15,15

Dips
BWx12,10
BWx5, rest 20 sec, BWx3, rest 20 sec, BWx3, rest 35 sec, BWx5

That was really refreshing, because I haven't done BW stuff in a long time, and since I was all by myself, I used short rest periods. I always feel like a fat slob sitting around and using 5-10 min rest periods in the gym, so even though I couldn't get as many reps, it was nice. It started raining in the middle of my pull ups, which kind of screwed me up on the grip and made them harder, which also forced me to dig deeper and do even shorter rest periods, but I got a rush of testosterone and pulled my shirt off, and the rain felt great, also very refreshing. My muscles were incredibly pumped afterwards, so I jumped on the scale and weighed in at 197.5 (maybe from the creatine). I feel like a man again, hopefully this will help me gain back the small amount of muscle I might have lost from my protein slip-up, and more.

One interesting thing is part of the guest pass/trial at the gym was that I got to take a free bodyfat test. They gave me this device I was supposed to hold at arms length that told me I was 21% bodyfat. I honestly think that's BS, some marketing gimmick that's supposed to make you want to buy a personal trainer. My buddy who was 18% with calipers did the same test and got 24%. I'm probably more around 15 or 16%, because I can still see my abs in good lighting, and still see them in okay lighting when I flex. Plus I can always see my quads' definition even in bad lighting.

Either way, I managed to salvage a crappy lifting day and turn it into a decently good one!

Coke
04-11-2012, 09:54 PM
No joke, those gadgets don't have the final say on bodyfat...good deal on greater detail and attention to your diet, this will get things squared away more speedier.

amounirl
04-12-2012, 10:03 AM
Thanks man, I hope so

amounirl
04-13-2012, 07:33 PM
I'm moving my deadlift workout to tomorrow because I feel really sore and tired today, and since I can't train strongman this sunday anyways.

amounirl
04-15-2012, 10:00 AM
I kind of got bungled yesterday, my family went on a road trip so I was really busy all day, then I had no gym to train in. When I got home it was really late and I was way too tired to go get a guest pass to 24 hour fitness or something so I just went to the park and did this workout to keep my muscles from atrophying:

3 sets of 5 rep, rest 20 sec, 5 rep hammer pull ups (30 reps total)
2 ~100 yard/meter hill sprints
1 ~100 yard/meter flat ground sprint
3 handstand push ups
2x15 incline push ups (feet on a bench)

Thankfully school is starting next week so I'm just going to carry on normally, with an upper back day on Monday since I won't be training strongman today. Tuesday I'm going to attempt 4x365 squat and then do front squats 5x225, 5,5x245, then hook grip rack pulls up to around 5 plates to make sure my grip is solid for deadlifts on friday. On deadlift/OHP day I'm just going to do 3x8 OHP and carry on the cycle from there, with 5/3/1 OHP on my deadlift deload day. This unplanned "deload" could be a blessing in disguise, my back/spine has been screwed up from kempo and strongman for the last few weeks so this might be just what I needed.

amounirl
04-16-2012, 03:02 PM
4-16-12: Supplementary Back & Arms

Strict Pendlay Rows
5x135
3x5x175

Cheat Pendlay/Yates rows
2x5x225

Several High Pull Variants
5x3x185

BW Reverse Hyper/25 lb dumbbells hammer curl/25 lb dumbbells jm press circuit
2x15 (15 reps on each of the 3 exercises, 2 rounds)

Since my training has been kind of crappy these last 5 days, I decided to throw in a supplementary back/arms workout, might as well because I have to go to weight training anyways. It felt pretty great to be back in the gym.

Strict Pendlays were 100% strict, my torso didn't move at all and it looked exactly like a reverse gravity bench press. I threw in some cheat pendlays/yates rows just to try them out, but I felt it mostly in my grip, lower back, and maybe a little bit of lower lats. Probably won't be doing them again. I did a couple types of high pulls, which I actually really liked. I also power cleaned 185 just for fun at the end of these, and unfortunately my spine bent back right where it was injured 2 weeks ago. I stretched a bit to keep it from seizing up, and did some light high rep reverse hypers to get blood into the area. I really hope I can still squat tomorrow. At least I've got my belt to keep my lower back/core from having to work too hard. The whole circuit at the end, again, was just to get blood flowing to the muscles and get some light bicep/tricep work in, to keep from atrophying.

So anyways, hopefully I can get a PR on squats tomorrow. I"m going to start repping out the last set of the day more often, even on 5s week, if/when I ever feel strong, just so that I don't become so reliant on 5/3/1 week PRs. Even Jim Wendler himself stated that a good program should accommodate for crappy training days, so I'm going to go against the recommendation on 5/3/1 for PLs to not rep out 5s week.

On a side note, last night on my home scale, the one I always use for consistency even though it's probably not accurate, I weighed in at 203.5, after eating a big dinner. In the morning at school on the weight training scale I weighed in at 205. This is the heaviest I've ever been, and it feels good to be bulking again, even though it takes a lot of painful stuffing myself to get adequate calories from whole foods. I think the creatine also has something to do with it. When I got home today, I weighed 200.2, and I've never come home weighing over 200 lbs. Bodyweight PRs all around!

amounirl
04-17-2012, 03:31 PM
4-17-12: Squats

Light Warmup Lunges

Dynamic Power Clean
115x3x3

Squat
warmups
Added Belt
285x5
330x3
365x1,0
Removed Belt
275x5, rest 60 sec, 275x4, rest 60 sec, 275x3

Hook Gripped Grip Rack Pulls
worked up to 475 for 10 sec

1 set of Speed Deads
225x3

Today didn't go so well... I felt pretty crappy, weak, and sore, and my form was really off. I think it might just be that I missed my deadlift session last time, so my legs were really sluggish and whatnot. Or it's because I did a lot of running on saturday and sunday, which could have put a lot of wear and tear on my knees. Either way, I resolve to never miss a workout ever again because of soreness, I'll go do a deload if I have to just to keep my blood moving around. I decided to try to rep out 365 again after barely getting it for 1, since my form felt so off when I failed it, but I just ended up not being able to complete 1 rep. Within about 2 or 3 minutes, I went and did 275 for 5/4/3 with short rest periods, just so I could get some hypertrophy work and end the day on a more or less positive note. My form felt decent on these, a lot better than it did on the other heavy sets. Then I did some hook grip rack pulls and a set of speed pulls just to make sure my deadlift won't be too shitty on friday.

If there's one thing I've learned from the many shitty workouts I've had these last 2 months, it's that my body responds very well to volume, I'm never cutting out rep work again.

Coke
04-17-2012, 08:52 PM
Sounds like a plan, do what works best for you...props on covering all the bases.

Obviously you are adding more mass these days, glad to hear it.

amounirl
04-18-2012, 03:24 PM
I appreciate it Coke

4-18-12: Bench

Bench
warmups
225x3
245xalmost3,2,1
225x0

Other random shit

Another shitty workout. Here's the story on the 245x2.5, I was on my 3rd rep and I got past the sticking point, at this point I knew I was going to lock it out, but my spotter saw it was moving really slow so he put his hands under it just to be ready to catch it. I got paranoid that he was going to rob me of this PR I've been chasing for months so I said "I GOT IT!" He thought I said grab it, so he grabbed it... I was really fucking pissed but I understood that it was an honest mistake, so I'm not mad at him, I'm just mad at the whole situation. I thought I might be able to get it on my next set, but I only got 2. On my 3rd set I only got 1 rep, and didn't want to try and fail another one so I racked it. I decided to do 3x5x225, but at this point my previously injured bicep tendon started bothering me again, so I couldn't even get it off my chest. In fact, my bicep was bothering me the whole time, especially after I strained on 245x2.5 (which should have been 3...) This caused me to have to be very slow at the bottom on both the eccentric and concentric, so I lost my momentum. I usually don't bounce it (as you can see in my videos), but I was almost pausing, which definitely also affected my strength. Either way, it ended up shitty. My bicep was too fucked to do much else in the way of pressing movements, and certainly not pulling movements, so I did some shrug variants just so I wouldn't feel like a total pussy. After my workout I realized I could have probably done floor press... Oh well, I fucked up...

The one bright side was that I'm 95% sure I could have gotten 245x3, so I will adjust my training max. Now about my current training program, I'm pretty sure 6x3 is a solid program, but I haven't been getting very good results from it (for reasons which are mostly my own fault). I should have stayed at 240 until I could no shit get it for 6 sets of 3, but I egotistically moved on to 245. One option is to jump back down to 235, but there's one major problem with this program for me, which is that I have to be at 100% performance every bench day. It doesn't accommodate for off days. I have way too many bad days for it to work, because my homework is very inconsistent, which affects my sleep, making it inconsistent as well. My outside physical activity is also inconsistent, one day I could have a great rehab workout in kempo and the next day I could have a ball busting workout/sparring/grappling match that fucks up my spine and bicep tendon (aka last thursday). So needless to say I have very frequent crappy days in the gym, which are 100% unpredictable. I'm gonna go back to 5/3/1 for bench, but I'm going to do it this way:

Week 1: 70%x3, 80%x3, 90%x3, 95%x1 paused, 2 board press 95%x3+

Week 2: 65%x5, 75%x5, 85%x5+, 75%x3, 70%x5+

Week 3: 75%x5, 85%x3, 95%x3+, 85%x3, 75%x5+

Week 4: Deload (insignificant)

I'll only rep out the + numbers on days when I feel good. I'll use the new PR to calculate my new training max for the next cycle. I'll definitely have to adjust my goals, unless I magically bulk 20 lbs of muscle in the next 2 months and hit 8 reps each cycle on my 95%x3+ (maybe if I hit a second puberty or started using dbol or something-not happening). Realistically I think I can bench 275 paused by the time I turn 18. Who knows, maybe this creatine or training program will give me amazing results and I'll somehow eat 5000 perfect calories a day and I"ll gain 10 lbs of muscle and 10 lbs of fat in the next 2 months, then bench 305, but I don't think so. I think the squat and deadlift are still achievable, but again, it's never reliable.

That being said, I'm probably going to take a 2 months break from kempo just so I can heal up all these injuries. I feel like a pussy for it, but thankfully I have a plan with a buddy of mine who's done martial arts for about 10 years and is a black belt at another dojo, who's also into lifting. He's doing stronglifts and works out mon-wed-fri, and I'm working out tues-wed-fri-sun, so we were thinking about doing some light (60%) sparring for cardio/skill, and also doing some conditioning work like hill sprints and pushing cars, on wednesdays and fridays. That should keep my cardio/fighting skill up, and possibly even help it. We're starting next week.

Since this post is already incredibly long I might as well write another paragraph about what I think caused my bicep to be fucked up today, and possibly even why my legs were shitty yesterday. First off, my bicep was compromised from all my kempo injuries (not really injuries but just built up wear and tear), but second, I went and played football with a couple family members on Sunday, not really any tackling, but mostly running and passing, and all of that throwing and sprinting must have put a lot of wear and tear on my joints, esp shoulder, elbow, and knees, especially because I weigh 200 lbs but my body is used to weighing 180. I usually could have recovered by wednesday, but I did the monday upper back workout, then did power cleans (even though they were light) on tuesday, giving it no time to heal. Either way, another shitty workout today, hopefully deadlifts will go well tomorow.

Sorry for the long post, as you can see going through my log, when I start talking about something I like to run my mouth (or in this case my fingers...) and describe it very thoroughly.

amounirl
04-18-2012, 09:17 PM
Spoke to my Sensei today, the man is a genius, he somehow convinced me to stay. From now on though I'm not going to go to the thursday fighting classes, well at least while lifting is my focus. After I hit 300 on the bench I can start doing the intense thursday class again, but for now I'm probably just going to come on Wednesdays and Saturdays, maybe Mondays. Also one thing I forgot to mention was that I'm going to start up with 5s week tomorrow, that way I'm doing light bench and deads on weeks when I'm doing heavy or high volume OHP, and heavy bench and deads on weeks when I'm doing light OHP.

amounirl
04-20-2012, 02:57 PM
4-20-12: DL and OHP

OHP
3x8x120

DL
Warmups
365x3x3 with 30 sec rest in between sets

Face pulls, lateral and rear delt flyes, and chin ups from in between sets and at the end

Had a decent workout, didn't attempt to go heavy and just focused on form, which actually felt pretty good today because of an article I recently read on the deadlift. Didn't want to go heavy because I felt pretty shitty and missed my DLs last week, but I made a new plan. Since this week was a piece of shit, I'm treating this week as if it was 3s week, so here's the plan for the rest of the time until my meet on my birthday:

DL is the same as Sq and bench, except instead of 3s, 5s, 5/3/1, 10/8/6, the cycle goes 3s, 3s with reverse band deficit DLs (hopefully 75%x3, 85%x3, 95%x3), 5/3/1, 10/8/6.


Week of: Sq and Bench; OHP
4-22: 5s; 5/3/1
4-29: 5/3/1; 10/8/6
5-6: 10/8/6; 5x5
5-13: 3s; 3x5
5-20: 5s; 5/3/1
5-27: 5/3/1; 10/8/6
6-3: Deload everything, meet on 6-8.

My attempts are going to be

Sq: 365, 385, 405
Bench: 245, 275, 300
DL: 450, 475, 500

Might throw in OHP: 165, 185, 200
or C and J: 200, 225
if I have time

If I can get the second attempts I'll be satisfied, I'll be stoked if I hit the 3rd numbers because that's my long term goal. Bodyweight will probably be around 210-220.

amounirl
04-20-2012, 07:41 PM
Afternoon training session:


Pushed my buddy's car 2x150 ft, then 1x100 ft (I was gassed), then did light sparring for about 15 mins on and off.

Coke
04-20-2012, 10:36 PM
Crazy stuff there dude.

Unrelated question if you don't mind, wondering if you are still playing the multi-talented instrumentalist role at all these days?

amounirl
04-21-2012, 02:54 PM
Oh haha, because I've got guitar videos on my youtube channel? Unfortunately I kind of stopped playing guitar, I play occasionally but I wouldn't call myself a guitarist or musician anymore.

amounirl
04-22-2012, 02:28 PM
Strongman

Pretty uneventful, just did a bunch of random GPP including pushing a sled (wayyy harder than pushing a car, that was hell), wheelbarrow pendlay rows/viking presses, and tire flips. Hopefully next week I can get in a solid session.

Coke
04-22-2012, 09:05 PM
I play occasionally but I wouldn't call myself a guitarist or musician anymore.

Ought to stay at it, actually pretty good.

Very nice with the assorted strongman lifts.

amounirl
04-23-2012, 03:02 PM
Thanks man, I might start up again, it's just depressing going back and not being as good as I was before haha.

4-23-12: Easy 5 min supplementary workout

Dumbbells Incline Bench and Chest Supported Rows Superset
1x8x30s
3x8x50s

Just threw this in because I feel like I haven't gotten much chest or back work, I don't know if I"m just crazy or if if I'm actually atrophying or just gaining fat, but I keep looking smaller and fatter in the mirror, without gaining weight. I think it might be dietary, I'm going to start eating 6 medium sized meals a day instead of 1 small, 1-2 medium, and 1 huge meal. That has worked for me in the past, only recently when I started following the "eating later in the day" type diet (based on carb backloading) have I started to suffer these problems.

amounirl
04-24-2012, 02:51 PM
4-24-12: Squat

Squat
warmups
5x255
5x295
6x330 55 lb/2 rep PR!

Not much else of note, walked out 4 plates and then did some light lunges but my workout got cut short today unfortunately.

amounirl
04-24-2012, 05:30 PM
Forgot to mention I've been doing some gripper stuff. On sunday I was only able to close the CoC Trainer for 5 reps on my right hand, 1 rep on my left. Today I got 27 with my right hand and 15 on my left (most likely made such fast gains because it's a new and awkward motor pattern for me). I'm going to borrow the CoC #1 next week from my training partner.

amounirl
04-25-2012, 02:53 PM
4-25-12: 5s Week Bench/Rows

5/3/1 Bench
Warmups
5x175
5x200
7x225 2 Rep PR and 15 lb PR!
11x185 Also a PR, though I'm not sure by how much

5/3/1 Pendlay Rows
5x135
8x155
12x135

JM Press
10x65
10x75
13x75

My first good bench day in almost 2 months, I'm incredibly happy! Even though I have a sore throat, stuffy nose, and a cough (which is killing my cardio, BTW), and even though my Body Weight isn't increasing even though I'm eating a lot (198), I feel good again. My form felt solid today. The 2 main things that seem to solidify my form on every lift are squeezing the bar hard and solid like a captains of crush gripper, and pulling my shoulder blades together tight. Either way I'm glad I'm finally getting stronger, even if my bodyweight is being stubborn. Could just be lower because I"m sick right now. I'm planning on doing an afternoon conditioning session after work today, 4x8 chin ups and 2 150 ft car pushes.

amounirl
04-26-2012, 06:23 PM
Yesterday we pushed the car 1x200 ft, then did some light sparring, then did some pull ups. I did 3x8 with a hammer grip. I also tried lowering my stance when I was pushing the car and felt it a lot more in my hamstrings and calves, though still a lot in my quads.

Then today I was about to eat a big fat carne asada fries plate and wanted to do some pull ups first so I wouldn't feel like a complete fat ass. I went up to this tree near my house and grabbed onto a fat branch and did a 4 sets, totaling 20 reps. Holding onto such a fat and awkward "bar" made the movement a lot harder, namely in the hands and forearms, even with a thumbless grip. Good stuff though, I'm ready to do my reverse band deficit deads tomorrow!

Coke
04-27-2012, 01:11 PM
Damn, killer day there!

amounirl
04-27-2012, 02:55 PM
Yeah it was awesome!

4-27-12: Explosive Day

Pulcinella Combos (2 high pulls, 1 clean, 3 jerks)
Worked up to 1 combo with 135, then 155, then 165

Reverse Band DLs from a 1-2 inch deficit, 135 deloaded at the bottom
worked up to 3x415, probably could/should have done more, but the combination of my lifting belt's pressure, and my stuffy nose/mucus filled lungs was making my head feel like it was going to explode

Bradford Press in between sets of DLs
10x65
10x85
12x95

That's it, felt a bit weak today, probably because I'm still sick, so I kept the deadlifts light. Also, because of the week I didn't DL, my hook grip has gotten pretty shitty, it's been hell pushing through deadlift. I"m going to try to get in those sumo DLs on squat day next week with a hook grip so I can do my 5/3/1 deads properly next friday, hopefully. I've also made a new resolution to build a monster grip, since I think I actually have half decent genetics for it. I'm going to keep playing around with the captains of crush, and I'm ordering some finger extensor bands from ironmind. I'll be doing more pull ups and chin ups on odd objects, like big tree branches, because of the grip component. This evening we're gonna push the car again and do some grip work/pull ups, I'll probably end up doing most of my grip work on days when we push the car, and of course on strongman day.

amounirl
04-27-2012, 04:07 PM
Just weighed in at 203.5

amounirl
04-27-2012, 05:56 PM
Friday afternoon conditioning session

Pushed my mom's SUV about 200 ft or so, got a video, so you can judge for yourself the distance. My buddy's gonna send it to me soon and I'll put it up when I get it.

Then I also did some super wide grip chin ups, 1 set of 8 or 9, felt it a TON in my lats, more than any other movement I've ever done. Then a set of 10 hammer grip chin ups.

amounirl
04-29-2012, 10:23 PM
Sunday Strongman

Axle Clean and Press
Worked up in triples with 3 presses on the last clean to 160 lbs, then dropped down to 140 for 1 set.

Ghetto Ass Chain Yoke
245x80 ft with turn
315x80 ft with turn
385x60 ft with turn

Fat Dumbbell Overhead
Did 2 reps on each hand working up to 75, then did 90 for 1 almost rep on my left hand, and 1 complete rep on my right hand.

Videos of the last 2 events coming soon. Overall a pretty fun day, we talked and BSed way too much and the session ended up taking 3 or 4 hours, but that's what happens when I train with my old training partner xD! Videos of the last 2 events coming soon.

amounirl
04-30-2012, 07:40 AM
Video of me and my training partner from yesterday:

http://www.youtube.com/watch?v=sTrufHwuEfs&feature=youtu.be

GazzyG
04-30-2012, 10:17 AM
Strong training all round, mate! Great work on the rep PRs with the squat and bench.

amounirl
04-30-2012, 02:43 PM
Thanks Gaz!

amounirl
04-30-2012, 02:45 PM
Today I was trying to get my buddy pumped up for his deadlifts, he was supposed to do 5x305 but couldn't get it off the floor the last time he tried, so without warming up I pulled 305 in my street clothes, and did it pretty easily, to show him it could be done. He ended up only getting 3 reps unfortunately, but I feel pretty awesome because my form is so much more solid now and my back is getting so much stronger from all the volume and lower back activation exercises I've been doing. Fun stuff. Hoping to get some squat PRs tomorrow, I have all the time I need to lift because of STAR testing, so hopefully I can make some big numbers.

GazzyG
04-30-2012, 02:57 PM
Haha, nice! If I tried to pull 300+ with no warmup, my back would be like 'err, no!'

amounirl
04-30-2012, 05:08 PM
Haha yeah I was a little sketched out but somehow I managed not to tweak my back

amounirl
05-01-2012, 07:32 PM
5-1-12: First Day of May Squatting

A bunch of warm up stuff including light pull down abs, light hamstring curls and light quad extensions.

Squat
2x5xbar
3x5x135
1x5x185
1x3x225
1x5x225
1x5x295
1x3x315
2x3x335

Good Mornings
1x5x135
3x8x135

(<90 sec rest periods) Squat Stance Sumo Deadlift
4x8x225
1x10x275

Light Abs and Squats to Cool down and get blood flowing more

Today I didn't feel so strong. I think my training max might be a little bit too high, even though I think I could squat 390 on a really good day, I was supposed to do 370 today for 1+ and am 95% positive that I could not have gotten it for even 1 rep, so I didn't attempt it, though I probably should have at least tried. Instead I did a little more volume using about 85%. I think I should deload my raining max to 385 and stop trying to jump up really high every training cycle based on my prs. Unfortunately that means I"m probably gonna have to give up on my dream to hit 405-300-500 by the time I turn 18, but at least I know if I hadn't dicked around so much throughout my lifting career that I could have hit it easily, genetically speaking, and work ethically speaking. Those numbers will come soon, but probably not in the next month and a half.

There's a number of factors taht could contribute to why I was weak, such as my higher-volume-than-usual warmup, but I don't think that had anything to do with it, I think it's the fact that I deadlifted 305 yesterday and did strongman the day before, which gave my legs and low back no chance to recover properly. Either way I destroyed the shit out of my hamstrings today, I'm going to start doing good mornings more often, 4 sets of 8 with under 90 sec rest and adding 5 lbs each week, same with the sumo deads and short rest periods. I"ll keep the rest periods as long as I need on max effort work but on assistance lifts I think I'll keep them short for the hormonal benefits, work capacity increase benefit, and conditioning. I was breathing like crazy today. Benching tomorrow, hoping to hit 250 for 3 reps.

Coke
05-02-2012, 01:53 PM
Great mindset towards it all, no need to rush things, plenty of time to get the ducks lined up right.

Being quite the workhorse man.

amounirl
05-02-2012, 03:37 PM
Thanks Coke!

5-2-12: Max Effort 5/3/1 Bench

Lots of Warm Up Stuff and Mobility Work Including face pulls, stretching, and foam rolling, about 30-45 minute's worth

Bench
A bunch of warmup sets 70% and under
5x200
3x225
2x250 5 lb PR
3x225
9x200

JM Press and Pendlays (alternating)
JM: 10x25
PR: 5x135
JM: 8x75
PR: 5x145
JM: 8x95 20 lb PR
PR: 3x165
JM: 10x75
PR: 5x185 1 rep PR
JM: 10x75
PR: 3x165
JM: 10x75
PR: 10x145

^Something like that, probably could have written that a little less confusingly.

Flyes, Shoulder Raises and Face Pulls in between sets and at the end

Today was overall a pretty decent session, no super big PRs but I had fun. Since we have STAR testing and I"m a senior, I have this big chunk of 4 hours free time where I can do whatever I want, stay home and eat/sleep, or come lift and take my time having an awesome session. I took advantage of that and came around 9:30, and did a nice long warm up to get myself stretched out so my incredible hip/glutes/hamstrings DOMS from yesterday wouldn't completely ruin my leg drive on the bench. You'll see in the videos that it was all right, but could be a lot better. I started my workout around 10:15 and ended around 12:00

My form felt decent when I was warming up on the bench, but unfortunately my friend I usually work out with, the guy who was supposed to deadlift 5x305 the other day, had to come earlier than me, and my other buddy who was supposed to work out with me today fell asleep and ended up flaking on me, so I had to switch to the power rack and get this really awkward set up, which you'll see in my 2nd video, with a bunch of unnecessary cussing. That also messed up my leg drive a little, and kind of threw me out of my groove. On the other hand, no 2 bench racks are the same, so there's no excuse, at least I know if I could get 250x2 on this I could get it on any bench.

I also took a bunch of videos of most of my sets on JM press, just so I can put it up for a form check. When I have time I'll make a compilation video and post it up here or somewhere where I can get some feedback. Until then here are the videos from today:

250x2: http://www.youtube.com/watch?v=C3DXDeYYATk
200x9 and J Hook Close Up: http://www.youtube.com/watch?v=8G6GvfTjchM
Pendlay Row PR: http://www.youtube.com/watch?v=MZr3EfLyh0s

GazzyG
05-02-2012, 03:55 PM
Good work, mate!

amounirl
05-02-2012, 08:14 PM
Thanks Gaz!

amounirl
05-03-2012, 11:07 AM
Good mornings are an amazing exercise, I'm pretty well convinced that they are the reason why I"m so damn sore in my hamstrings, and why over the last few days my thigh size at the largest point has increased from 26.25 inches to 27 inches. Just foam rolled it and I'm icing everything right now, then I'm going to take a warm shower, hopefully that will flush out most of the soreness so I can deadlift tomorrow. Oddly enough my left thumb is still numb from hook gripping those sumo deadlifts on tuesday, I must have killed a nerve in there. It's still as dextrous and strong as ever though, so I'm not worried about it, it just feels weird.

amounirl
05-04-2012, 03:50 PM
5-4-12: C/J and Deadlifts

Light good mornings and hamstring curls to warm up

Power Clean and Jerk
5x95 with 3 jerks on the last clean
5x135
3x155
1x175 with 3 jerks: http://www.youtube.com/watch?v=2J8cmxGuVxE

Deadlift
3x225
3x275
3x315
3x365
1x405
2x455: http://www.youtube.com/watch?v=PCZBz_73aR4&feature=endscreen&NR=1

Short Rest Low Box Squat
1x5x135
long rest
4x5x185 60 sec rest between sets
60 sec rest
1x5x235

Cooldown Abs

Today I was still feeling pretty sore from good mornings so I wasn't feeling too strong, I just did requisite reps on my power clean and repped the jerk for 3, even if I might have been able to do more. The deadlift went up super slowly due to soreness and fatigue, or maybe just the fact I haven't pulled heavy in over a month, but I figured since it's the last heavy lift of the month I might as well try for another one, and I managed to barely get it. My hook grip has atrophied immensely so these felt freaking terrible. Then for the box squats I finished all my working sets in less than 5 minutes, and my lower back was absolutely demolished at that point. It was so fatigued that I could barely put my stuff away, and when I was walking to class afterwards I had to set it down and just sit for a bit to rest. I felt like a major fatass, haha. Speaking of which my BW has been in the mid 205s when I go to bed and around 200-202 when I wake up. I'm going to have to eat a ton this weekend to solidify these gains.

Coke
05-04-2012, 08:14 PM
No doubt the GMs likely took some thunder away from those deads, great job either way.

I'm sure you are aware that depending on how you perform GMs, they can work lower back on one hand, or the hams on the other. Basically it all depends on whether a narrow or wide stance is used, and whether stiff-legged or slightly bent (same as deads, of course).

amounirl
05-04-2012, 08:39 PM
I didn't know that, but that makes sense, I do them with the same stance I use for the squat for maximum carryover to squatting. So a little bit outside my shoulder width. Then I bend my knees a little bit just for the flexibility, but not enough to turn it into a quad movement, just enough so I can get my torso parallel to the ground. I'll try to film it next time I do them.

amounirl
05-05-2012, 11:03 AM
My bodyweight was 207.8 last night and was 206 in the middle of the night when I woke up, and 205 now in the morning. It's going up like crazy, even though I'm not eating a ton more than usual, and for the most part I'm eating whole foods. I'm partially attributing it to those good mornings, I've never hit my hamstrings like that, from a full stretch position before, so I made some crazy gains. I can also notice I look a little bit wider waisted in the mirror, which is probably partially fat gain and partially core muscle size gains.

amounirl
05-06-2012, 09:33 PM
Strongman Sunday

Axle C/P
Worked up with a couple triples, then doubles, then singles with 3 presses, up to 200, the infamous number that raped me last time I went heavy. Went up like a dream, then I almost killed myself on the 2nd rep. Still a nice PR, I'm happy.

http://www.youtube.com/watch?v=g8Upv3kqEWM&feature=youtu.be

Chain Yoke
Worked up to 455 for 80 ft. Fun stuff.

http://www.youtube.com/watch?v=2r4xgNhVzaU&feature=youtu.be

Nice training session, I felt really strong today, but I'm looking forward to deloading next week. My lower back is trashed from today. Going to start doing strongman on Saturdays so my training is going to be Mon: Squat, Tues: Bench, Thurs: DL, Sat: Strongman.

However, next week I'm going to be doing Tues: Squat deload, Wed: Bench deload, Thurs, Deadlift deload, Sat: Strongman. Just cause it's a deload week.

amounirl
05-06-2012, 10:09 PM
Funny thing just happened, my "backup" log on elitefitness.com just crashed and deleted the last 2 month's worth of posts, so I decided I'm going to open up a log on T nation and bodybuilding.com as my back ups as well, and abandon elitefitness altogether. I'll link the new logs once they're created if anybody is interested. Anyways, today was a great training session, I'm sore all over. Forgot to mention I went for a walk after dinner yesterday and did 9 chin ups and about 45 push ups.

GazzyG
05-07-2012, 02:32 AM
Haha, impromptu post-dinner training, love it.

amounirl
05-07-2012, 10:01 AM
Hahaha it's good stuff, makes me feel a little bit less fat after eating so much food

amounirl
05-08-2012, 02:57 PM
5-8-12: Squat Deload

Squat
10x185
8x215
6x255

Good Mornings
5x135
3x8x145

Sumo DL
5x135
8x185
added belt
20x225

That's it for today. Didn't bring my camera because nothing was worth filming. I was running out of time at the end because I was teaching my buddy how to squat so instead of doing 3x10 with 225 and 2x10 with 275 on the Sumo DL, I just belted up and did 1 set of 20 with 225. More cardio, grip, and abductors than anything, that was hell. I'm hoping to progress in the sumo DL and up my work capacity by continuing to use 60-90 sec rest periods on them and gradually shifting my sets. So the first week I did 4x10x225 raw and 1x10x275 with a belt, next time I have time for all 5 sets I'll do 2 of the sets with 275, the next time 3, until I'm doing all 5 with 275. Then I'll remove the belt and start upping the weight by 10 every week. When I don't have time I'll just do 1 set of 20 with 10-20 lbs more than the previous time. I'll do the same thing with box squats except with lighter weights and lower reps. Hopefully that will work decently. Otherwise nothing really too notable, I'm going to be upping the good mornings by 10 lbs every week until I can good morning as much as I can front squat, then I'll start increasing by 5s. My goal of this all is to bring up my low back, hips and hamstrings to my quads' level and increase my work capacity.

GazzyG
05-09-2012, 03:51 AM
Got a good lower back pump from that 20 repper, I bet?

amounirl
05-09-2012, 02:49 PM
Oh yeah I got an obnoxious lower back pump, it was compressing my spine and everything haha.

5-9-12: Bench Deload

Bench
10x135
8x155
6x175

10 Pull ups
http://www.youtube.com/watch?v=6evNTdpRmbk

15 Dips
http://www.youtube.com/watch?v=wfL5qKvNpRM&list=UUgv4G01VA2ElGxkfBNcqzVQ&index=2&feature=plcp

Pendlay Rows
3x5x120

Dumbbell Bench
10x50s
8x75s
6x100s: http://www.youtube.com/watch?v=RvKFLb_wiTo&feature=channel&list=UL

Nice little deload today, short 50 min workout, wasn't chasing failure or anything as you can see from my videos, but I still managed to get a DB Bench PR. If I really went for it I might be able to hit 20 dips or 8 reps with 100 lb dumbbells, I just didn't want to push too hard because it's a deload. Pull ups were max reps unfortunately. I suck at those, I need to work on them more often.

Coke
05-09-2012, 04:46 PM
Superior drive and work ethic going on, steadily raising up.

amounirl
05-09-2012, 08:29 PM
Thanks Coke, that means a lot!

amounirl
05-10-2012, 03:08 PM
5-10-12: DL DL

Power Clean
some light weights that I don't even remember. I think I did 135 for 5.

DL
10x225
8x275
6x315

Chin Ups
BWx5,5,5,6,10

Box Squat with 60 sec rest
5x135
5x185
Added belt
5x235

I don't think I did anything else besides this. I'm very glad I'm deloading because I know I wouldn't have been able to use real weights today, I'm super sore all over. I've noticed that since I added all this hamstring and lower back volume (GMs, Sumo DLs, and Box Squats) up to the point of getting severe DOMS, and started doing yoke walks, my spinal erectors have gotten wayyy noticeably bigger in the mirror and my legs have grown a lot bigger, as measured by a device called "Orbitape". Now I just need to rest so I can stop being sore and tired all the time. I'm happy that now I'm deloading with weights I've stalled at, 315 on the deadlift. I need to start doing chin ups more often, I feel them strengthening my bicep tendons a lot which will have some carryover to bench pressing, as well as getting some nice upper body hypertrophy. A few minor tweaks to my routine:

Saturday: Strongman
Monday: 5/3/1 Squat, 3x8 Good Mornings (60 sec rest, add 10 lbs every week), 5x10 Sumo deadlifts (60 sec rest, 1 set of 20 if I'm running short on time, progression outlined above, but basically adding 10 lbs every week), weighted abs
Tuesday: 5/3/1 Bench (light face pulls in between sets), 5/3/1 Pendlay Row, 3-5x8 dips (60 sec rest, add 1 set every week till I reach 5 sets, then add 1 rep with 3 sets), rear delts. Pull ups at home on my tree with dip progression, starting with 3x5.
Thursday: 5/3/1 Power Clean and Jerk, 5/3/1 Deadlift (chin ups and shoulder work in between sets of DLs), 5x5 box squat (sumo DL progression).

I'll be following this for the next month, then I might do a Smolov Squat cycle and hard bulk once summer starts, and finally I'll start my cutting routine (which I'm working on) after that's over.

GazzyG
05-10-2012, 03:13 PM
Wish I could churn out the chins like that! Good effort!

amounirl
05-10-2012, 04:35 PM
Thanks Gaz

amounirl
05-12-2012, 10:56 PM
5-12-12: Saturday Strongman


Axle C/P
Worked up to 180 with 1 clean and 3 presses. I've done 200 before but I wasn't feeling it today, I couldn't get it past my belly.

Chain Yoke for 80 feet
Worked up to a run with 385 and stopped there.

Axle Deadlift
Worked up to 440 for a decent single, then attempted 500 and got it off the ground, but my grip started slipping and I lost it just below my knees. Video coming soon.

amounirl
05-14-2012, 03:00 PM
5-14-12: 3x3 Squat

Squat
warmups
5x225
3x275
3x315
1x335
1x355

Good Mornings
3x8x155

Front Squat
155x5,6,8

Light Hamstring Flexion and hanging leg raise

For some reason my squat has been terrible these last few weeks, even 2 weeks ago I was able to do 2x3x335, which at the time I felt sucked, but today each rep was a grinder, even with 315. I'm going to have to reduce my squat training max, which is 390 right now, to about 365 because I can't even hit 5/3/1 requisite reps anymore. I think it might be that since I added box squats to my program my form has started to come together and I've started to sit back more and use my quads less and my glutes/hams more, and stop buttwinking and bouncing off my spine (see any squat video on my youtube channel "Amounirl"), so I'm still getting used to the new motor pattern and I need to strengthen a new set of muscles. Either that or I'm fatigued from basically going to failure on my 500 deadlift attempt this weekend. Probably both.

Good mornings are still going up, 10 lbs heavier than last week, and I threw in some light front squats to get used to the movement again. I'm going to have to start doing front squats again because my sticking point on the squat has changed from right in the hole to about 6 inches out of the hole with the new adjustments on my form. I felt like the hip extension was the weak link, so front squats should improve that as well as my deadlift lockout, which is where my sticking point on the deadlift has become since I started strengthening my back, which translated to better power off the floor. I usually do a light set of lunges and hamstring curls to warm up for a low body session because it opens up my hips and gets the blood flowing through my legs, so I'll do some light hip thrusts/bridges in addition to those as well.

amounirl
05-15-2012, 05:07 PM
5-15-12: Bench 3x3

Bench
4 warmup sets paused no arch
3x190 paused no arch
3x215
added wraps
5x245 3 rep/20 lb PR!!!!!: http://www.youtube.com/watch?v=XStClN6Xjxw&feature=youtu.be
1x255 paused

Close Grip Bench
2x3x225 paused

Pendlay Rows
5x135
3x160
5x185
10x155

Incline Dumbbell Bench
65s(130)x10,10,8

Fat Bar Dumbbell Rows
2x10x50s

Light Rear Delt Flyes, Chest Flyes, and Face Pulls between sets

Today I had an absolutely phenomenal workout, one of the best workouts I've ever had. I blasted through a bench plateau I've been struggling with for 2-3 months, and I attribute it to 3 things, the fact I lifted in the evening instead of in the morning 1 hr after waking up, the fact I took a deload week for the first time in months on my bench (since I was doing a linear 6x3 routine for a while before switching back to 5/3/1 for PL), and the fact that I did dips and DB bench last week (hypertrophy). My form felt absolutely solid today. Bodyweight was about 207 last night and right now it's about 205. I also might add that it only took me 30 mins to warm up and do my set with 245, and the whole workout was only 1 hr 30 mins. I think the short rest periods on GMs, Front Squats, and Box Squats have brought up my work capacity a lot.

I threw in some close grips with a pause for a little more volume, because my bench responds well to volume, and I liked them, I think they'll probably help give me more power at my sticking point (about 6 inches off my chest, almost half way up), as well as allowing me to use heavier weight, compared to JM presses and other tricep exercises, to overload my weak triceps. Pendlays were all right, no new PRs or anything. I threw in some incline dumbbell bench for 2 reasons, one of them is simply cosmetic (dat upper chest), but the other is that I feel using dumbbells gives me a lot of stability on my bench, which is something I could definitely use more of (look at my 250x2 video from 2 weeks ago).

The last real exercise (the flyes and face pulls were really light) I did was incredibly painful. I wrapped 3 socks around a 50 lb dumbbell to make a fat bar that was about 2-2.5 inches in diameter, then did 1 arm DB rows with it. I did really short rest periods, as in, I started with my left arm, went straight to my right after the set, then went straight back to my left. It was almost like a quadruple super set. Because the weight was relatively light, I kept the form pretty strict, yet I still felt it a lot on my forearms, rear delts, and lats. Good stuff, I'll definitely keep it in my routine. I like the dips as well, so I'm going to do those along with my chin ups on deadlift day in between sets.

amounirl
05-15-2012, 05:23 PM
Strongman:

http://www.youtube.com/watch?feature=player_embedded&v=4OQesTTbYBU

My 500 almost to the knees DL was at the end.

Coke
05-16-2012, 11:06 AM
Pedal is to the metal dude!

Obviously you cut off the dreads, timed just right before the deep summer heat.

amounirl
05-16-2012, 11:35 AM
Haha yup, my scalp has never felt so free

amounirl
05-17-2012, 04:43 PM
5-17-12: 3x3 Deads/posterior chain+upper body assistance

Muscle Clean/Jerk
3x135
3x155
3x175 2 rep PR
2x185 1 rep/10 lb PR

Deadlifts
warmups
3x335
3x395
3x435 5 lb PR
2x465 10 lb PR!

Did a bunch of random stuff in between sets of deads, most notably:

Dips
2x8xBW (206-210)
2x8xBW+10 (216-220)
1x12xBW

More or Less "Sternum" Chin Ups
3x5xBW
1x5xBW+10
1x8xBW

BoxSquat (Posterior Chain Hell Style)
5x195 for 4 sets with 60 sec rest
rest 90 sec, added belt
6x245

Had a good day today, I was training alone so I managed to get a lot done in just under 2 hours, and with minimal psyching up so that I can pull that "ace card" in competition. Deadlift lockout is definitely my weak point now, I don't even feel it in my lower back or quads anymore, it's mostly in the glutes/hips, and a little in the hamstrings and lats, so I'm going to start doing weighted hip thrusts and front squats more seriously now to work on that lagging muscle group at lockout. I did this little thing at the top of 465 which wasn't quite hitching, but it was borderline so it's not ideal to train that way for competition. I also was doing this SPF type thing on 435 where my hips were pretty much locked out at the top, but not as locked out as possible. Hopefully hip thrusts will be my magic ticket to solve those problems, box squats and GMs have helped me immensely off the floor, which was a previous sticking point for me. 175, 185, 435, 465, and 245 are all up on youtube:

http://www.youtube.com/watch?v=RIpvnSJV0gk
http://www.youtube.com/watch?v=Daf00vN9R2U&feature=channel&list=UL
http://www.youtube.com/watch?v=iX6gDUbzs-0&feature=channel&list=UL
http://www.youtube.com/watch?v=4GaU24v1Anc&feature=channel&list=UL
http://www.youtube.com/watch?v=lcgPo7PVaMA

I tried doing sternum chin ups and didn't really have the flexibility to get the bar all the way to the sternum, but my chin was well above the bar, and I felt it a lot more than normal chin ups, everywhere in my upper body, with less reps.

Coke
05-18-2012, 12:33 PM
Great job with the new PRs.

amounirl
05-18-2012, 11:36 PM
Thanks man

amounirl
05-19-2012, 02:45 PM
BS Day

Today was the worst strongman training session we've ever had and the best BSing session we've ever had. I had fun, even if I didn't get much work done.

Axle
Worked up to a top set of 3 cleans and 5 presses with somewhere around 150-160, we'll call it 155.

Chain Yoke
Worked up to 385 for 80 feet on a slight sideways incline, threw me out of my already tenuous groove.

Axle Deadlift
Worked up to 1x355 before my grip started being a bitch.

But it was so much fun BSing. Since I didn't get much done here I'm doing some push ups at home. 2x30 with a pause just 1 inch off the ground for the upper back involvement, then pushing myself as far away as possible from the ground at the top, to get the obliques or serratus or whatever it is on the side that gets involved. I need to start incorporating more push ups because they're a great movement for the chest/pressing muscles that lets you get your shoulderblades unpinched. I might just get in 60 strict form paused reps and 15 paused diamond reps every crappy pressing day, or 100 loose form and 30 unpaused diamond push ups every good pressing day (surprisingly easier). Good to vary it up.

Went to an asian buffet today and hit a new BW PR, 208 on my home scale, which is the equivalent of 212 on my gym scale, a 1 lb home pr and 2 lb gym scale PR. I haven't been eating much these last few days so hopefully all this sashimi and terriyaki chicken will yield me some gains I've been missing out on. No videos from today.

amounirl
05-21-2012, 03:32 PM
5-21-12: 3x5 Squat

Stair Box Jumps to warm up
3x5x2 stairs
3x5x3 stairs
1x5x4 stairs

Squat
Warmups
5x225
5x265
9x300 http://www.youtube.com/watch?v=yYHUDC3SS98

Front Squat
3x8x185

Good Mornings
20x135

Wrist curls in between sets of squats

Today was pretty decent, the gym opened late so I did some box jumps outside to warm up, they're actually really great for warming up the hips, explosiveness-wise and flexibility-wise. I reduced my training max on the squat to 355 because that's the most I could hit last week, yet today I did 300 for 9 reps with maybe 1 left in the tank, which calculates to about 385, which is my previous training max based on 345x4 and 330x6. So I know I could hti 385 on a really really good day. But I'm going to keep my training max low to accommodate for bad days, maybe throw in a few singles with 365 whenever I feel strong just to get used to heavy weight. I felt my form was decent today besides the buttwink.

Then after my squats I was watching my buddies squat because they're fairly new and need technique ques to keep their knees out and backs arched. Finally I got to my front squats and by the time I was done I barely had any time left before the weight room closed, so instead of doing 165 for 3x8, I just did 135 for 20 reps. My lower back was stiff and pumped as hell, and I could barely walk afterwards, or bend down to pick my stuff up.

Coke
05-21-2012, 05:31 PM
Very nice session, dig those squats and stair box jumps.

amounirl
05-21-2012, 05:44 PM
Thanks Coke! Box jumps are awesome for building explosive strength

amounirl
05-22-2012, 03:12 PM
5-22-12: Bench

Bench
warmups
5x185
added arch
5x205
added wrist wraps
8x230 30 lb PR for 8 reps, 5 lb PR for 7 reps

Pendlay Rows
5x135
5x155
7x170 5 lb PR

Strict Overhead Press
warmups
3x6x135 1 rep PR

Fat Dumbbell Rows
2x10x55 (5lb pr)

Flyes, external rotations, band pull aparts, and rear delt stuff in between sets of pressing

Pretty good day in the gym today, although I might have tweaked my right shoulder on OHP because it's been hurting since my 2nd work set. Nice PRs across the board. Didn't have time for inclines or close grips because the gym opened late again, so I did OHP instead. Added benefit of also getting my lagging shoulders up a bit. Felt nice to get some weight over my head without my legs again, even if it hurt my shoulder, and I managed to lift a PR weight for 3 sets, 1 without wrist wraps.

As far as bench goes I feel like my form is getting better and better, no videos from today unfortunately, forgot my camera.

Coke
05-22-2012, 03:41 PM
Good stuff man, making it happen.

amounirl
05-22-2012, 05:34 PM
Thanks Coke!

amounirl
05-22-2012, 07:45 PM
Shoulder's feeling a lot better right now, but still a little bit of pain, I think the fact that I did front squats yesterday and didn't spend very long warming up today are probably the reasons why it was hurting. I forgot to mention that I also did some heavy lift offs after my benching today. I did 275, 300, then held 315 for 10 sec at the top. That may have also contributed to my shoulder hurting. I'm going to start doing more external rotations with a band on rest days.

amounirl
05-24-2012, 02:52 PM
Reverse Band Deads

Gym opened up really late today so I only had time for:

Box Jumps to warm up (while waiting for gym to open)

Reverse Band Deadlifts
warmups
405x3
455x3
500x2

Had about 5 minutes left so I dicked around with leg curl and leg extension, and some flyes. Didn't do dips today because my shoulder is still hurting a little, and I ripped a callus on my deadlifts and I couldn't muster up the machismo to man up and do my chin ups. I ripped open my thumb hook gripping the 500, I think I might have been able to barely get 3 reps, but when it slid down my hand it messed me up. The bands took about 100 lbs off the bottom and deloaded a little above knees (see video) -unfortunately I'm lending one of my usual purple bands out to a friend with shoulder problems so I had to use the monster mini short bands, which weren't as good for this. The purple bands are perfect because they take 135 off the bottom and deload right at the knees, these didn't take very much weight off the bottom and deloaded pretty far up. Either way they deloaded before my sticking point so at least I got some lockout work out of it, and I handled some supramaximal weights, which I always find helps me psychologically.

Video: http://www.youtube.com/watch?v=LP7lXOjjJ2E&list=UUgv4G01VA2ElGxkfBNcqzVQ&index=1&feature=plcp

I did something that almost looked like hitching on the first rep, second rep was completely clean, third rep I tried to hitch after my callus ripped, and that just made things worse. I'm going to throw in some hip thrusts with bands on saturday, maybe do some push ups today or on saturday.

Cards
05-24-2012, 03:05 PM
Great video and gratz on the PR. I was looking at your sig and saw 455 deadlift and was like "I just watched him DL 465x2, that can't be right" but saw you did that last week.

amounirl
05-24-2012, 03:37 PM
Great video and gratz on the PR. I was looking at your sig and saw 455 deadlift and was like "I just watched him DL 465x2, that can't be right" but saw you did that last week.

Haha thanks man! Yeah I need to update that sometime, hopefully if I can hit 500 in the next 2 weeks

amounirl
05-26-2012, 10:28 PM
Strongman Saturday

Max Effort Furniture Carrying
5 sets of 5 bookshelves/dressers

Dynamic Effort Food Carrying
About 4 sets of boxes of food

5/3/1 Method Bed Disassembling
1 bed 5x65%, 5x75%, 5x85%

Repetition Method Cleaning Supplies
About 3 boxes of cleaning supplies

Deload other stuff carrying
A bunch of boxes of other stuff

Max effort unloading everything from the Uhaul truck and carrying dressers upstairs
5 bookshelves/dressers, bed panels, boxes of food, cleaning supplies, etc.

If you haven't guessed already today I helped my friend I train strongman with move into his new home. Carrying all that stuff was taxing on the arms and back, and a little on the legs, and we decided it would be our strongman session for today. It was a long day with a lot of work, but overall it was fun! I was going to do some push ups as well but I'm so tired (read: lazy) right now, and I just took a shower, so I'm going to call it a day. Hopefully my shoulder will heal up 100% by tuesday so I can bench properly.

Coke
05-26-2012, 10:57 PM
Looking super with the reverse band deads!

You're a good friend to have, helping your bud move.

amounirl
05-26-2012, 10:58 PM
Thanks Coke! Hopefully I can pull 500 without bands in my meet on June 8th

amounirl
05-29-2012, 03:39 PM
5-29-12: 5/3/1 Deadlifts

Overhead Press
worked up to 5x135 before my shoulder started hurting, didn't want to exacerbate it and turn the pain into an injury so I stopped.

Deadlift
warmups
5x365 matched old 5 rep PR for an easy warm up set
3x435
4x465 2 rep PR in 2 weeks!!!

BW (210) Dips in between deadlifts
4x10

Barbell Curls (not in the squat rack)
10x70 8 rep PR
3x110

Had a great day today, OHP was bothering my shoulder so I stopped at 5x135. Deadlifts were awesome, I sliiiightly hitched the 4th rep of 465, probably enough to get red lighted in USAPL (not to mention that I dropped it-USAPL red light), but I'm still counting it as 4 reps for traning purposes. Got in a few dips which somehow didn't bother my shoulder even though OHP did, and at the end I had about 2 minutes to mess around so I did some curls for what I believe is the first time in 2 years. Last time I did curls I remember struggling to get 1 rep on 70, then my buddy helped me get a second rep. Today I got it for a bunch of reps, I'll just say 10 but it might have been more, with ease. Everybody was laughing because I was doing curls, since I never do them, so one of my friends pointed to the heaviest "premade" barbell we have in the gym, 110, and told me I owe him a pancake if I can't curl it. I got it for 3 reps, so technically he owes me 2 pancakes, but I'll let him slide.

My schedule for this week got kind of messed up, since I didn't have a gym to train in yesterday, so my plan is 5/3/1 OHP/DL on tuesday, 5/3/1 squat/bench on friday. I'll probably do some pull ups or something tomorrow (wednesday).

Deadlift: http://www.youtube.com/watch?v=ENrCJ1fq9o0

Coke
05-29-2012, 07:27 PM
Fine with those lifts guy.

amounirl
05-29-2012, 10:05 PM
Thanks man, after checking out your log and seeing that you're basically rowing my DL numbers I feel a little bit less strong lol

amounirl
06-01-2012, 04:52 PM
6-1-12: Meathead Madness

6:30 AM: Squat and Bench

Squat
Worked up to 4x335, then rested 10 sec, then got 1 more rep with 335.

Bench
Worked up to 3x255
Jumped down to 7x225 then effed myself up minorly

Pendlay Rows
worked up to 10x155

Face pulls and shoulder dislocations in between sets of sq/bench

2:00 PM: Supplementary lifts

Good Mornings
2x10x135
1x12x135

Weighted Chin Ups
2x5xBW+10
2x5xBW+15

Weighted decline Sit Ups
3x5x25
1x8x25

Weighted Dips
3x5xBW+15
1x8xBW+20

Today was an all right day. On my squat I felt my set up wasn't so good (bar position and tightness could have been better), but I still got 4x335, so I rested 10 sec, readjusted, and did 1 properly set up rep after the 4. On my bench I might have had one more rep on 255, but I wasn't looking to go to failure. Then I did something really stupid.

I had a lot of time left over so I figured I might as well get some more volume on my bench. I decided I could get 9 reps with 225 because I got 8 reps with 230, and my friend (the pancake one) plugged his ipod into the speakers and started playing I by Meshuggah. I got really pumped up from the blasting music and lifted the 225 really dynamically. Unfortunately on the first rep this caused my back to come off the bench from the compensatory acceleration, and I lost my arch/tightness and I hit failure on the 8th rep. I racked it and tried setting up right again, then attempted another rep within 10 sec of going to failure, but since I'd already gone to failure I missed my second attempt with a good arch at that 8th rep. In my pump up-edness I made the stupid and egotistical decision to push past failure, which is exactly what I was trying to avoid on 255.

Anyways, one good thing that could come out of that overly dramatic story is that I did bench 6x225 with a flat back (7 if you count the arched first rep), which I guess you could say is a PR for me, my previous flat back PR being 5x195 from almost a year ago. Either way I was stupid, hopefully this won't negatively affect my meet next week. Bro science solution: just eat/sleep a lot and you'll be fine.

I came back to the gym later that day to get in some supplementary lifts, since I was going to have to stay after school (I usually get out at 1:30ish) anyways for an anatomy project, and I got some decent work in. I wanted to do some front squats but my project group needed me and I didn't have time. I was surprised at how much ab strength I've lost since I last did weighted sit ups, last time I was able to get 3 sets of 15 reps easily with a 25 lb plate behind my head, so after my meet I'm going to have to start doing weighted abs again.

Since this post is already really long I'm going to write down my adjusted meet goals: For my squat I don't think I can hit 405, but I"m opening with 345, aiming for at least 375, if that feels easy I'll go for 385, and if 375 feels like absolutely nothing I"ll go for 405. On my bench I'll open with 255, aim for at least 275, if that feels easy I'll attempt 300, if it feels hard or I fail it I'm going to 2 board press 300. Last comes the deadlift, I'm aiming for at least 475 but that should be a breeze, then 500, which I'm very confident I can get, and if I feel like I have more in me I'll go for 510, since that's my predicted max, and over half the world record.

That is one hell of a long post, if you've made it this far then I apologize for my rambling, I guess I've missed writing in my training log since I only trained 2 days this week.

Coke
06-02-2012, 07:27 PM
Early bird session is great, props getting back at it later in the afternoon too.

amounirl
06-03-2012, 12:13 AM
Thanks Coke!

Strongman

Not really too much, took it easy and made it a GPP session since I've got my "meet" (aka testing my maxes) on friday.

Axle
warm ups
3 cleans and 10 presses with about 100 lbs

Yoke
200 ft x 110 lbs
200 ft x 180 lbs
200 ft x 250 lbs
100 ft x 320 lbs
added belt
100 ft x 390 lbs

Pushing the Dolly back with all the weights, and trying to pull it up curbs/steps
Utter latissimus dorsi destruction, and some cardio, miscellaneous back, pecs, triceps, and quads

Again I just focused on speed/distance where both apply on everything, without trying to go too heavy. Yoke I was pretty much running with everything except 390, which I still accelerated with at a good pace. Dolly I ran 2 trips with 175 lbs on uphill, which was pretty good cardio, and a good overall whole body workout, got the blood pumping through everywhere. Doing a deload on monday with 3x3x50%, and then just walking every morning and night, foam rolling and stretching, to get ready for friday.

GazzyG
06-03-2012, 03:40 AM
Great work all over the place, got PRs coming out your ears, keep it up!!

amounirl
06-03-2012, 08:15 AM
Thanks Gaz!

amounirl
06-04-2012, 02:58 PM
6-4-12: Deload

Squat/Bench/Dead
~50%x3x3 (205/155/255)

Nothing much today, just a small deload to reinforce good technique and get blood flowing. Somehow I think I might have strained my left lower back, I've had this tenderness there since my squats this morning. Since it was light, and doesn't hurt that much, I don't think it's serious, hopefully foam rolling and rest will help cure it. Also my neck has been bothering me a bit from bench and good mornings on friday, again hopefully foam rolling, stretching, and rest will help, I hope to be 100% on "meet" day. I'm going to do a proper deload after friday

I've also been going for 1-2 mile walks every day also just to keep my cardio up, keep blood flowing, and increase appetite. BW is 210 on my parents' scale, 215 on my scale, and 212 on my gym scale.

Coke
06-05-2012, 07:21 AM
You put on another 10lbs within the past couple of months, got to be well pleased with that, especially being that it's all solid weight.

Cards
06-05-2012, 08:24 AM
Great couple of workouts! Got to love a deload, I get one in two weeks.

amounirl
06-05-2012, 03:05 PM
Thanks guys! Yeah I never believed in deloading until I actually tried one, I was stalled on everything before but afterwards I broke through all my plateaus easily.

amounirl
06-08-2012, 03:19 PM
6-8-2012: Meet

5:30 AM Weigh In
215 lbs:

215 weigh in - YouTube (http://www.youtube.com/watch?v=-UESlsAEJZE)

6:10 AM Squat
Only worked up to 275 because my hip and shoulder were bothering me, I'm going to need to do a hard deload and revamp my squat technique because my squat has been a rotting pile of sh*t since I jumped my training max by 20 lbs back in March. Also going to start doing hip rehab on top of my shoulder rehab, I'm going to be googling around for it but if anybody has any good links or advice I would be extremely grateful for it.

No video (nothing worth filming anyways). But check this out instead, my best squat to date!: 345x4 Squat - YouTube (http://www.youtube.com/watch?v=VFrNygaaxwM)

6:45 AM Bench
Worked up to 275. My shoulder and hip were still bothering me from the squat but my groove felt decent. Probably would have had 300 in me on a good day but today I felt pretty average, maybe a little sh*tty, when I attempted 300 I was so focused on arching and squeezing the bar tight that I forgot to pinch my shoulderblades and get my back tight. Retarded mistake on my part. I still got it off my chest but I held it about 2 inches off for a good 3 sec before trying to say grab it, which came out as "BLARGHAKHJKLAJKLFSADFASDF".

Vidja: 275 Bench - YouTube (http://www.youtube.com/watch?v=AgrXiO4Fj4w)

7:30 AM Deadlift
445 went up like I could have cleaned it (not really but you get the idea). That was my last "warm up" set. Didn't get the video but my buddy said it was really fast, smooth, seamless, etc. I might also mention that this tore my previously ripped callus. No blood, but the fresh skin underneath was revealed, so I had to wrap it up.
475 Was OK, torn callus made it feel way heavier than it was: 475 Dead - YouTube (http://www.youtube.com/watch?v=CrnUvzxr0i0)
500 was questionable, my form was pretty sh*tty because I focused more on getting pysched up (aka yelling way too much) and not enough on technique, nevertheless I got it to lockout, with what probably would be redlighted in competition in terms of hitching. Not to mention that I dropped it. Either way I'm still going to count it, I have no doubt I could have hit it clean on a good day.

Video: 500 deadlift - YouTube (http://www.youtube.com/watch?v=YjHIN8wuTZc)

Totaled 275+275+500=1050. Yes I did not pause the bench, yes I dropped and slightly hitched the deadlift, but hey, I'm confident I could total over 1000 in USAPL competition, even if I felt like crap, and I probably could get 1200 if everything went smoothly and I felt great that day. I'm going to jump into a new training cycle now, I'm heavy and fat as f*ck right now so it's more geared towards cutting, not to mention I'm going to be doing cardio 4 times per week, but here it is:


Tues: Squat and Front Squat

5/3/1 Squat (sets of 10 captains of crush between sets)
5/3/1 Front Squat (wrist curls between sets)
4x8 GMs
4x8 abs (sets of 3 pull ups between sets)

Wed: Bench and Pendlays

5/3/1 Bench (face pulls between sets) with close grips on down pyramid
5/3/1 Pendlays
4x8 DB Incline Bench
4x8 fat bar DB chest supported rows

Fri: CJ and Deadlift

5/3/1 C/J
5/3/1 DL (dips between sets)
5x10 Squat
4x8 abs (sets of 5 chin ups between sets)

Sun: Strongman

I also have 2 other training cycles written up, one is a 3 day/week cutting program and another is a 4 day a week bulking program I plan on doing this winter, I will be running 1 cycle of this 4 week cutting program, then 1 of the 3 day cycle, then one of the 4 day cycle, for reasons I will explain when the time comes. Until then, I'll be cutting, cardioing, and lifting like a BAWS, while sleeping 10 hours a night because it's summer!

Also I turned 18 today at 8:02 AM.

larsen540
06-08-2012, 03:38 PM
Good stuff man keep it up

GazzyG
06-08-2012, 04:33 PM
Strong work, mate. And happy birthday!

amounirl
06-08-2012, 06:20 PM
Thanks guys!!!

amounirl
06-08-2012, 11:17 PM
Dinner:

http://www.youtube.com/watch?v=Qmn-_yMOHrA

Coke
06-09-2012, 09:03 AM
Also I turned 18 today at 8:02 AM.

Quite precise, even got the birthtime down, lol...seriously though, beastly vids.

amounirl
06-09-2012, 10:52 AM
Thanks Coke!!!

amounirl
06-10-2012, 09:41 PM
We didn't really do much today, just worked on implements for about 9 hours without getting very much done, then pushed the truck for a few hundred feet.

GazzyG
06-11-2012, 01:08 AM
Just pushed a truck a few hundred feet, eh? Yea, bud, hardly worth getting out of bed for - LOL!

amounirl
06-11-2012, 09:18 AM
Hahahaha believe it or not it's not that hard, unless you're going up a steep hill. Then that's like repping out your front squat max.

6-11-12: Squat Deload

Squat
10x155
8x190
5x225

Weighted Pull Ups
3x5xBW+15 (225)

Front Squat
10x135
6x165

Pronated Cable Rows
8x85
8x140
8x160
10x160

Short and sweet today, got a nice little lats pump from all the back work. Squat form always seems to be solid the days when I'm not planning to go heavy, then on days when I am going heavy my warmups feel like sh*t. That's why I'm throwing in 5x10x185 squats on my deadlift day, to get more form practice. Tomorrow will be my last morning training session in a long time, because I'm going to sign up with 24 hour fitness for the summer. Not really much else to say, other than the fact that I"m surprised the truck pushing yesterday didn't affect my squat. Then again I didn't go heavy, so who knows.

amounirl
06-12-2012, 11:10 AM
6-12-12: Bench Deload

Bench
10x135
8x155
6x180
Close Grips
6x155
8x135

Supinated Pendlay Rows
3x5x180

Behind the Neck Press (Ed Coan Style)
5x10x80

Snatch Grip high pulls
8x95
8x115
8x135
8x145

Weighted Sit Ups
25x10/8/6/5

Pretty decent 45 min session today, probably my last ever training session at school. I'll miss being able to blast metal and leave my chalk everywhere, and being the biggest and strongest guy in the gym, and having the gym walking distance from my house, and never having to wait for the squat rack because nobody trains legs or curls in it (they know I'd go captain kirk on their ass), but at least I'll be able to lift when I want and for however long I want, when I start lifting at 24 hour fitness.

Today the only thing that was really heavy to me was the sup. pendlay rows. Next week I'll be swapping out incline bench for behind the neck press again, I felt that a ton in my upper back, triceps, and entire shoulder, even a little bit of chest, as opposed to regular ohp which I feel the most in my anterior delts and lower back/abs (core). Probably also because I was alternating with the snatch grip high pulls. I plan on doing 5x12x85 next week. I tried doing high reps for the snatch grip high pulls and I honestly like lower reps better since it's an explosive movement, I might just do upright cable rows for high reps and SGHPs on a different day for low reps, I just need to find out how to fit it into my template. This week since it's my deload I'm experimenting with the template I wrote up for my bulking routine I'm going to be doing this fall/winter, and seeing what I like and what I want to change.

My abs (rectus not transverse, which I'll usually refer to as core) have gotten extremely weak from neglect so I'm going to definitely make sure I get my ab work in on lower body days, if not then make up for it on upper body days, now that I won't be lifting at school I'll have as long as I need to lift so time won't be an issue. Hopefully this will also help encourage me to cut as my six pack starts to pop through. But for now I feel incredibly hungry and small.

Cards
06-12-2012, 12:44 PM
I love that your bench deload is the same as my ME day.

firstworldproblems

amounirl
06-12-2012, 02:52 PM
Hahahaha that's funny, good luck with your max effort!

GazzyG
06-13-2012, 03:03 AM
Great deload work, bud.

amounirl
06-13-2012, 10:20 AM
Thanks Gaz!

amounirl
06-14-2012, 10:43 PM
Long Post, Brace Yourselves for my Gym Hunting story of 6-14-12 or skip to the next thread

Graduation Practice
45 mins of cardio (aka sitting, standing, and walking in the sun, was sweating bullets)

Visit 24 hour fitness and realize the only decent location is a 30 min drive from my house
5xlistening to guy try to convince me to get a personal trainer to propagate broscience

Go to crossfit gym and resist kipping pull ups
5xsupreme will power

Actual Training Session: Deadlift Deload

45 mins of learning clean from olympic lifting coach
Even though the heaviest I went was 40 kilos, it was grueling repeating the power shrug and deadlift to knees over and over. I definitely learned a lot though, but my forearms, traps, and lower back were toast, despite only working with 88 lbs

Cardio Deadlifts in Oly Shoes
10x223
8x~275
6x~315

Log Clean and Press
Worked up to something like 150 for 3 reps, feels awkward as hell off the shoulders, but lockout is easy as cake.

Weighted Chin Ups
3x5xBW+16 kilos (35 lbs)

GHR
2 good range of motion reps then hamstring cramped up

Squats
Form work, worked up to a top set of a little over 185 for 10 reps.

Hip Mobility Work

Today I went to one of the 2 closest 24 hour fitnesses to my house, I'm definitely not going to the one I trained at last summer because they have hexagon plates, deep j hooks on bench, and everybody gets pissed when I deadlift and they don't let me use chalk. My broscience propagating buddy told me that the other one is pretty good because they just revamped it into a super spot club or whatever, and I believed him. It turned out to be dead wrong. After spending about 30 minutes in traffic (if I actually trained there I would come earlier to avoid the traffic and it'd be 15 mins away), I finally got there and went in. The customer service was pretty good, but when we got to the weight area the first thing that broke my heart was the hexagon plates. I can't stand that sh*t. Messes up every floor based lift, and they are poorly calibrated, some "45s" weigh 51 lbs others are 40. All around sh*tty plates that shouldn't even be produced. It's all about the old school iron plates.

I figured if the membership was only 20 per month I could tolerate it for 3 months, though they only had 1 good squat rack, it was pretty nice, and if I came early in the day it'd probably be free. But no, it was 50 bucks a month. If I'm paying over 50 bucks a month I might as well join my friend's crossfit gym because they actually have a really awesome facility. So I decided to call him and ask what he was doing. It worked out perfect because he had just gotten to the gym. I met up with him there 15 mins later and he told me to ask his oly coach to look at my clean because it "looked like an abortion."

I spent the next 45 mins learning how to clean properly with just the bar, we added 10 kilo plates eventually, but I was toast, just holding the bar and jump to toes/shrugging it and holding it close to my body was wearing out my cardio, forearms, and traps, for such a long time. I definitely learned a lot but honestly I don't ever plan on competing in oly lifting so I'll stick with my muscle cleans, with a slightly improved hip extension and shrug, and build my upper back and speed deadlifting strength. Another thing I don't like about proper cleans is it reinforces poor deadlift technique, with the shoulders over the bar and whatnot. But that's all excuses, I'm a lazy bastard and hate technical sh*t, so muscle cleans with improved shrug and hip extension it is.

Moved on to my cardio deload deadlifts, normally this would be a lot easier but I was really gassed from the cleans, so even though I was nowhere near muscle fatigue, my cardio was killing me on these. Afterwards I felt a little sore in the glutes and quads, probably because of the oly shoes. It could just be that my back was nice and tight and my hips were nice and loose, but I felt like the oly shoes, though they increased the ROM, really helped me find my groove on the deadlifts. They exploded off the floor and locked out nice and easy. Keep in mind I was only cleaning about 90 lbs so I don't think the explosive activation or whatever was a factor. Besides, I usually muscle clean 185 before deadlifts. Anyways, I might try reducing my training max to 475 and doing a 5/3/1 cycle with oly shoes, then maybe keep them if I like it.

Log was fun, hope I can find a gym with one sometime in the future, felt it in my shoulders and triceps in a whole new way, plus the clean feels like some awesome functional bicep training. Chin ups were an easy PR, probably because I only weigh 205 now, thanks to not force feeding anymore. Weight is falling off me like nothing, all I need to do is up my protein and not force feed calories. I haven't even started cardio yet, but next week I'm doing kempo full speed. GHR was fun but I cramped my hamstring and stopped on the 2nd rep. First time doing them, I think I might have had 8 reps in me. I'll stick with GMs for now though if I can't find a gym with a GHR.

Then I had my friend look at my low bar squat form. He said it also looked like an abortion, which I was half expecting, but half bummed to hear. He said my buttwink was terrible, and that that's probably why my hips been bothering me so much. So here's the plan. I'm going to do the Defranco 8 foam rolling thing every morning and night that I can, and stretch my hips and shoulders about every hour that I remember, now that I'm on summer break and don't have anything else to do but play Halo Reach with my brother, browse on the internet, and chill with friends.

Also, for my squat, I'm going to reduce my training max to 300 and really focus on form, and do 5/3/1 squats twice a week, deloading every 7th session because it's so light. So it would go like this:

Squat day 1: 3x5 squat, 3x3 front squat
Deadlift day 1: 3x3 deadlift, 3x3 squat
Squat day 2: 5/3/1 squat, 3x5 front squat
Deadlift day 2: 3x5 deadlift (or reverse bands), 3x5 squat
Squat day 3: 3x3 squat, 5/3/1 front squat
Deadlift day 3: 5/3/1 deadlift, 5/3/1 squat
Squat day 4: deload squat and front squat
Deadlift day 4: deload deadlift, 5x10x60% squat.

This will give me the volume I need to stop having terrible squat form, and finally bring it back up. Now all I need is a training partner who can help me, and a gym to train at. Unfortunately the crossfit gym is 100 bucks a month, and only open from 4-8, which means I'd have to deal with 30 mins of traffic. The only good 24 hour fitness is 30 mins from my house, where I trained this winter. LA fitness is decent, but it's also 30 mins from my house, though I do have 2 friends lifting there, so it might be my last resort, but they're both on bodybuilding splits ='(, and it's still pretty damn far. Maybe I could carpool. Tomorrow I'm going gym hunting for real, I'm going to visit every gym with a half decent rating on yelp within 15 mins of my house, and check out the facilities. Worst comes to worst, I have a friend who lives 3 mins away from me with a bunch of weights but no squat rack, so I could just buy him a cheap rack and train there. Or I could go to LA fitness. I'll figure something out.

If you've made it this far, thank you for reading, if not, I understand. Bonus feature for those of you who made it here: crossfit lols:

Saw some guys deadlifting 365, then right after squatting 315, then right after all sprinting away to do some other random crap.

More lols but honestly most people there were really nice and I don't want to talk too much sh*t about them, it's not worth sharing any of the other lols. Just that one. It was just too great, the guy deadlifts all intense, squats all intense, then he and his 2 buddies standing around all sprint across the gym to go do random stuff I didn't get a chance to see.

I also witnessed my first kipping muscle up, I made a strong effort not to kip in the slightest on my chins.

Coke
06-15-2012, 09:31 AM
What would be the best case scenario in your situation is finding a powerlifting gym, some of which are kinda private...good luck with getting that squared away.

I know the feeling about these commercial spots. The one main thing to remember is, don't rush into anything because you never know what you might find.

amounirl
06-15-2012, 12:34 PM
Thanks coke, unfortunately powerlifting isn't very big here in southern california. The only gyms within 20 mins of me are commercial gyms, the good thing is I'm only going to be in this city for about 3 more months before I go off to college, where I already found a good gym. I actually found a pretty nice, cheap place that's only 15 bucks a month, going to go visit there today

amounirl
06-15-2012, 06:30 PM
6-15-12: OHP/Pendlay Row Deload

OHP (clean each set)
6x115
5x135

Pendlay Rows
5x115
5x135

Dips
3x10xBW

Cable Rows
8x100
8x150
10x150

Incline Bench (for the stretch/blood)
Bar x 50 reps

Cable Rows (to balance out the inclines)
50 lbs x 50 reps

Easy day today, I was pretty sore from yesterday's cleans and such, and I was tired and unmotivated because I graduated high school today, and the ceremony was really long and we were sitting in the sun, then standing in the sun, for a good 3 hours. So I was pretty lethargic before I even got to the gym. I checked out 2 gyms today, this small non chain gym about 20-25 mins from my house and a 24 hour fitness about 10-15 mins from my house. I definitely like the small gym better because not only do they have round plates, but the environment is a lot less douchey and even though it was smaller, it was a lot less crowded. I'll be training around 10 AM-2 PM though so crowding shouldn't be an issue no matter which I choose. Both gyms only have 1 good squat rack.

The small gym is nice because it's got round plates and everything I need, for cheaper (the manager was nice and let me have the 70 dollar 3 month special and skip the month I can't train there, only paying 46 total instead of the 58 I'd have to pay for 2 months without the special). The only problem is that it isn't open at night and I'm going to need to train at night during Ramadan this year. What I'd probably do if I signed up here is train for 1 month at the gym, then train at my buddy's house just doing ground based lifts (he has no squat rack as of now) in Ramadan, then train at the gym again till I go off to college. If I trained here I could either do the 2 months for 46 or do 1 month for 39 (20 dollar initiation, 19 monthly), then train with my buddy with all the weights who might be getting squat stands.

24 hour fitness is big, crowded, and full of curl bro douche bags. The plates are hexagons, and the faculty there are pretty fratbro-ish. Monthly dues are 32 bucks and I could terminate my membership pretty much any time (billing on the first day of the month). Also it's significantly closer to my house, but significantly farther from any significantly good restaurants. Significantly. My training buddy would allow me to use his bumper plate 25s so I could bypass the hexagon plate problem, with only minor inconvenience of having to carry the bumper plates. I'm probably going to end up training here because I'll just terminate my membership whenever my friend gets his squat stands, if he ever does. He's kind of flakey so I'm not counting on it, but worst comes to worst I end up training at 24 hour fitness and hauling around bumper plates for 3 months. Hopefully the extra 50 lbs won't too severely kill my fuel economy.

amounirl
06-16-2012, 06:02 PM
6-16-12: Strongman Saturday

Axle
Worked up to 175 for 1 clean and 3 presses, and 185 for 1 clean and 1 press. Wasn't feeling it today.

Truck Push
Maybe about 100-150 ft.

Not much today, spent a lot of time building implements. What a refreshingly short post.

Coke
06-18-2012, 10:28 AM
24 hour fitness is big...Monthly dues are 32 bucks and I could terminate my membership pretty much any time

Yes, but take heed when they tell you this. Terminating your contract is more problems that it's worth, heard many stories about these type gyms not honoring the promise and don't terminate contracts at all.

Just take note...good luck whatever you choose - I'd go with the other spot since you plan on leaving soon anyways.

amounirl
06-18-2012, 03:28 PM
Thanks Coke, I know LA fitness and a couple other commercial gyms are terrible about this but I've terminated with 24 twice already and it was fine

amounirl
06-18-2012, 06:38 PM
6-18-12: 3x3 Squats

Squat
Warmups
5x225
3x245
3x275
3x295
3x275
3x245

Front Squat
5x135
3x185
3x225
5x185
8x135

Good Mornings
1x8x135
3x8x135+bands (about 20 lbs added at the top)

Pull Ups
BW (212-215)x8
BWx6
BWx5+3 hanging leg raises

Pretty productive 1 hr 15 min session today, even though I was a bit tired and lazy due to events this weekend, including getting a massage among other things. I stretched a lot before I got to the gym so I was able to jump into squats with just a dynamic warm up, and I felt my back was nice and tight, my hips were nice and loose, and like I didn't buttwink the whole time, hitting depth, without a belt. Weight felt easy, probably because it was, only thing that felt heavy was the 3x225 front squat because I haven't front squatted in a while. Felt heavier on my shoulders than it did on my legs, my main limiting factor is torso uprightness on those. Generally I'll do those with my deadlift stance. Bodyweight is a bit high due to consuming lots of junk food this weekend, so the pull ups were a little dismal. I think since I'll usually be doing bench the day after squats, I'll do cable rows for volume or row machine for cardio instead of actual strength work like pull ups.

Decided to keep the 5/3/1 weeks normal on Squat day and just do the 1) 70%x5, 2) 80%x3, 3) 90%x2, 4) Max, 5) 85%x3, 6) 80%x5, 7) 75%x8, 8) 70%x12 routine on deadlift day for my squats, until my training max is 365 again, which is 95% of my best squat training max.

Cards
06-19-2012, 09:25 AM
great effort, gotta love massages. hope 5/3/1 works out for you!

Coke
06-19-2012, 11:08 AM
Great day with the squats and all.

amounirl
06-19-2012, 06:19 PM
Thanks guys, the massage was great, and 5/3/1 has already added 60 lbs to my squat (not counting the deload for my hips), 40 lbs to my bench, and 100 lbs to my deadlift since I started it in December 2011.

amounirl
06-19-2012, 06:20 PM
6-19-12: 3x3 Bench

Bench
warmups
3x205
3x230
3x240 (paused last 2 reps)
Close Grips
3x230
8x205

Supinated Barbell Rows
3x8x135
2x8x155

Behind Neck Press
3x10x85
1x15x95

Cable Upright Rows
A bunch of sets of 8-10 reps (at least 10 sets) trying out different hand and cable attachment bar set ups, with around 85-110 lbs. Finally found a larger ROM power shrug type set up with the lat pull down bar. ROM is from around the hips to the upper abs.

Blood Flow/Feeder Stuff

Incline Bench
bar x 55

Row Machine
Couldn't find what the distance was but I got at least 75 reps

Side Raises
25x10 lbs

Had a decent workout today. My bench got messed up by several factors, one is the bench at my new gym is a lot narrower than the one at my old gym, so my shoulders felt weird all day today. Also, I didn't realize this until I used a different bar but the bar I was using on the bench had really close rings, so my entire bench workout felt awkwardly close grip. I figured it was just the bench, but when I used a different bar I realized that the rings were weird. I'll just have to set my hands on it with whatever feels natural and find out where that is relative to this bar's rings. Close grips were thumb from the smooth, as usual, although that still felt a lot closer than what I was used to, due to the bar.

Other stuff went well, I trained with a friend from school and another friend I haven't hung out with in almost 3 years, which was pretty fun, even if we did end up talking and BSing a lot. It was funny because when we were signing up, the manager was telling us basically his life story, including all the Brazilian girls he's f*cked, and a bunch of other random information. It was kind of funny though, and other than his tendency to give too much information, he was pretty chill. Anyways, they finished their BTN Press before I did so I decided to do one all out set, and ended up getting 15 reps with 95 lbs, maybe with 1 or 2 left in the tank. I felt way stronger on BTN press than I did last week, which I attribute to 2 things. One is that I'm more used to the motor pattern, and 2 is that I was stopping at upper arm parallel to the ground, which is about 1-2 cm above where I was last week. Also I weigh about 5 lbs heavier but most of that is bloat. BW was 208-210 today.

amounirl
06-21-2012, 04:09 PM
6-21-12: 3x3 Deadlift

Deadlift (Oly Shoes)
warmups
3x385
3x435
3x455: http://www.youtube.com/watch?v=hBys31LogZQ
(All sets Oly shoes PRs)

Weighted Hammer Grip Pull Ups
2x5x25 lbs added (BW=210-215): http://www.youtube.com/watch?v=HsdTTxvra8c

Squats
3x210
3x245
2x275
1x300 (only set with belt)
3x255
5x245
8x225
12x210

Weighted Decline Sit Ups
3x10x10 lbs

Pretty good day today, I kind of like the oly shoes deadlifts, even with the initial drop off in strength (450x3=est max of 486). As you can see they fly off the floor, but lockout really slowly. I might try widening my stance next week and trying that out to help lockout. Pull ups didn't go so well, probably because I gained a ton of weight since last week. It's weird because at some point I struggled to eat my way past 165 and now I'm cruising at 215 effortlessly, even doing cardio (started up kempo again) 3-4 times a week and lifting 3-4 times a week. Must be the junk food I tend to consume when I'm with friends.

Squat technique felt incredibly solid, my back was tight in a good way and for the first time I can remember, I was bouncing off my hips instead of off my spine. Also for the first time ever my lower back doesn't hurt after squats. I must be doing something right. I know I was hitting depth too. I've been doing Agile 8 sporadically throughout the day, repeating certain stretches like the v sits. Love those. The hip mobility program is working well.

Coke
06-22-2012, 12:44 PM
Hip mobility plan is sound, glad to hear it.

Great job in the vids, super with those drop-hang pullups.

amounirl
06-22-2012, 04:33 PM
Thanks Coke!

amounirl
06-23-2012, 02:57 PM
Saturday Strongman

Axle
Something light

1 arm DB C/P
worked up to 3x75 on my left (non dominant) side but then the implement broke so we couldn't go heavier and I couldn't do my right side.

Truck Push
An estimated 400 yards but I think that seems a bit much so let's just say 1000 feet. It was freaking far. Glutes are still feeling it almost 2 hours later.

Not too much stuff today, hopefully next week we can have a legit hardcore strongman training session with farmer's handles and everything. Hit 220 bodyweight after a buffet last night, my cut is going horribly, though oddly enough I can still see my abs in good lighting. I'm going to be more strict and cut down even more on carbs and stop trying to instigate hanging out with those friends who in a previous post I said I tend to eat junk food with... unless they call me. Not surprisingly those are the friends I went to the buffet with.

amounirl
06-25-2012, 02:58 PM
6-25-12: Squats

Squat
5x205
3x245
2x275
3x300 (only set with belt)
5x255
10x225
15x205

Quad Extension
2x8x195
2x8x210

Hamstring Curl
4x8x125

Kroc Rows
20x45s fat gripz
20x75s hook grip

Shrugs
40x135 hook grip
isometric hold 315 hook grip for 30 sec

Decline Sit Ups
2x15x10 lbs (last 5 reps of 2nd set were sporadic, last 2 I had to ditch the weight)

Today I failed to do very much productive strength work, but succeeded in destroying every muscle used for squatting. I was training with my buddy who I always call "the ultimate broscientist", but he was very open minded and did a nice job on his 5x5 squats with great form for someone who has never really trained legs. We were egging eachother on so I ended up killing myself on my last set of squats, with my form going to sh*t on the last 3 reps of my last squat set (though the rest of my sets my back kept a perfect arch, feel it a lot more in the hip muscles that way). Anyways, I was way to worn out to do any more compound lower body movements so I decided to just hit the isolation machines so I didn't feel completely useless.

My grip was feeling pretty weak last thursday so I decided to do some grip work for my back work today, surprisingly I wasn't really feeling it too much in my thumbs on the kroc rows (though I felt it plenty in my forearms, biceps, and lats), so I decided to try doing some shrugs. Even 40 reps with 135 wasn't enough to fatigue my grip so I just decided to grab 315 without chalk and hold it for as long as I could with hook grip just so my grip could be ready for my deadlifts on thursday.

If I learned anything from today, it's to leave some in the tank on squats so I can do front squats and good mornings afterwards. Since the 70%x5...70%x12 routine doesn't change from week to week I'm going to raise my training max by 5 lbs every 2 weeks instead of 10 lbs every 4 weeks, and I'm doing the 70%x5...70%x12 routine on squat day instead of deadlift day, and I'm going to do my 5/3/1 squats on deadlift day, all up until my training max is 365 again.

Coke
06-26-2012, 10:33 AM
Nothing wrong with junk food here and there, getting to the buffet tables can't be beat either imo. No need being so strict at such a young age, unless you aim for sheer sex-appeal this summer, lol.

Keeping on the move dude.

amounirl
06-26-2012, 11:59 AM
Haha thanks Coke, yeah I'm going for having a legit six pack this summer, gotta lean out and work on my cardio for health reasons too, I was at the point where I was so fat that I gained fat too easily and got winded going up a few flights of stairs, and my hands were going numb occasionally.

I want to be at 220 lean by the end of the year, and still be able to run a mile without any problems.

amounirl
06-26-2012, 03:09 PM
6-26-12: 3x5 Bench

Bench
5x165
5x185
8x215
12x185 (close grip)

Fat Gripz Dumbbell 1 arm Clean/Press (1 clean per set)
5x50 both arms
5x60 both arms
5x70 both arms

Snatch Grip High Pull
3x3x155

Hang Clean
3x3x135

Dumbbell "Behind the Neck" Press
40s x 10/10/8

Cable Rows
2x8x130

Hammer Curls alternating with Dbell tricep extensions
3x10x25s (both movements)

Pec Fly/Rear Delt Fly Machine
3x10x130 Pecs alternating with 3x10x75 rear delts (both paused at the peak contraction, slow negatives)

Side Raises
10s x 15 reps

Today was kind of just a messing around day after I finished my bench and fat dumbbell C/P, just experimenting with the lifts I'm planning on doing for my bulking routine this fall. Bench was ok, I couldn't find a good position for my feet and couldn't get my abs tight so all of my sets were done with poor leg drive, but upper back and shoulder technique felt perfect and my arms felt pretty decent. Fat Dumbbell C/P is my worst lift in strongman so I decided I'm going to use the 5/3/1 template with 5-10% off my training max (to get more reps) to work on it in the gym, and it went pretty well.

I found I really don't like snatch grip high pulls, so I tried doing hang cleans instead, which were a good substitute. However, I think I'll just stick with doing full cleans on my deadlift day. For my bench day I'm going to try doing power shrugs next week instead, to help cement that motor pattern for my cleans instead of trying to curl it up. I'm going to need to do those after Dumbbell "BTN" presses though because my traps were too tight and sore from the upper back work to successfully do dumbbell "BTN" presses without leaning back and turning it into an incline bench with no back support. Cable Rows were all right but my lats were really sore from Kroc rows yesterday, so I cut it off at 2 sets. Arm work went well, I'm starting light so I can increase every week, I'll probably alternate every 5/3/1 cycle between dumbbells and barbells so I can continue to add weight/reps indefinitely in waves.

Now that my bench technique is getting better I"m not really using my chest at all, I feel it mostly in my shoulders, triceps and back, so my chest is starting to lag behind. I decided to throw in some pec flyes along with my rear delt work. I tried to do side raises but I was really gassed at that point and decided to head home. It's tough lifting on low carbs, very little energy (not to mention no pump in the gym, despite the volume). This is my first week really cutting out the carbs, I'm not going keto or anything but I am trying to keep carbs below 100g per day and eating 90% of my carbs within 3 hours after exercising. Bodyweight is 207 on gym scale, 208 on home scale, but I think a lot of it is just carb depletion. Despite looking deflated in general, I do look a little bit leaner as well.

So here's my revised feedback for my bench day:

5/3/1 Bench
5/3/1 Fat dumbbell C/P
3x5x(85%+10) supinated pendlay rows if pendlays on OHP day, 3x5x85% pendlay rows if t bar row on OHP day
5x10 dumbbell "btn" press
4x8 or 3x10 Power shrug or cable upright row
4x8 or 3x10 bis/tris
4x8 or 3x10 rear delts/chest
3x10 or 2x15 side delts

And no kroc rows on squat day, if grip is lacking then kroc rows on deadlift day. Sorry for the long post.

GazzyG
06-26-2012, 03:46 PM
Love all the work going on in here, bud. Strength coming on in leaps and bounds!

amounirl
06-26-2012, 06:54 PM
Thanks Gaz!

amounirl
06-28-2012, 09:18 AM
All beaten up today from kempo last night, my arms and shoulders are destroyed, especially my forearms from all the blocking and being blocked. Thankfully today's just legs/back, but I don't know how my shoulder is gonna hold up on squats and how my arms are gonna hold up on deads and chins. I've decided that since my rear delts are ridiculously lagging, I'm going to hit a different rear delt exercise every day. Off days from the gym are just going to be external rotations with a band, but otherwise I'll switch off between more vertical and more horizontal, large ROM and small ROM rear delt variants. Might add 1 complete rest day if needed. Also started bringing a mini band to kempo so I can use it to hit the upper back on push ups instead of further contributing to my way overdeveloped front delt problem. Hopefully this will all help fix my shoulder problems along with mobility exercises.

amounirl
06-28-2012, 12:59 PM
6-28-12: Squats and Deadlifts

Shoulder and hip warmup, including a lot of light rear delt work

Squats
5x185
5x225
8x255

Reverse Band Deficit DL (purple bands deloading at knees, standing on one hex 45 plate)
Worked up to 8x405

Hip Thrust
135x8/12/15

Rear Delts ( This Thing: http://www.youtube.com/watch?v=518UYNXzxHU )
37.5 lbs for 30 reps

Today I went to the gym early (around 9 AM instead of around 11 AM-2 PM) and besides the zumba or whatever class it was nice and empty, just the way I like it. I left early because yesterday some family came into town, so we have 6 guests staying with our 4 person family for a total of 10 people, in our 3 bedroom house, for the next week or so. Their kids are loud and I have to share a room with my brother, so I have no personal space and I got very little sleep. I'm tired and just in general pissed off, and I had to get out of the house, so I went to the gym. At the gym pretty much everything that could go wrong was going wrong (except thankfully my back arch on squats). IPod wasn't working properly, hand placement was crappy on squats even after a 10 minute shoulder warmup, etc, all adding to the rage. Thankfully it paid off because I smashed the sh*t out of 405 and pushed it to 8 reps, and typically on reverse band deficit DLs I have just about the same strength as normal DLs, if not less. 405 for 8 translates to about 485, so I feel pretty good about that.

Squats were decent, only pushed the last set to 8 so I could have some left in the tank for deads. I kind of like the idea of doing squats before deads year round since in competition one almost always does squats before deads. Deads, like I said, went well strength wise. I actually used mix grip instead of hook grip on these and I really like it, I figure as long as I switch off and occasionally do back off sets of 8-10 at 70% with my non dominant mix grip, I should be fine in terms of muscle imbalances. All I need to worry about is tearing a bicep. Better than worrying about tearing a thumb. Konstantinovs, Magnusson, and Bolton all use mix grip and only Magnusson has torn a bicep, after years of heavy deadlifting over 800 lbs, so I'm not too worried. I've been using hook grip for 6-8 months and honestly I've given it a good test run, but I really don't like it at all, I always tear up my thumbs and the pain makes me a lot slower on my DL. Today they were flying up, not just because of the reverse bands but because I didn't feel it in my grip at all, only in my back, hamstrings, and a little quads, abs, and lungs. Even my lockout felt better because my grip wasn't tiring and I could focus on ramming my hips into the bar.

Speaking of which, hip thrusts were painful where the bar rest on my hips, but were otherwise a great exercise, might start doing those twice a week, really felt it in the glutes. And as part of my rear delt program I threw in that swing exercise, didn't feel it so much isolated in my rear delts but definitely felt it a ton in my whole upper back.

amounirl
06-28-2012, 07:03 PM
Went in the ocean and then jacuzzi (however that's spelled), and my left shoulder feels a million times better, only slight pain now, my right shoulder is 100%. All the potential DOMS from today's deadlifts seems to have vanished.

Coke
06-29-2012, 07:03 AM
Looks like a pretty solid week man, that's usually the case for you anyways, lol.

amounirl
06-29-2012, 09:48 AM
Haha thanks coke

amounirl
06-29-2012, 10:08 PM
6-29-12: 3x5 OHP/Pendlay Row

Strict Press
warmups
5x95
5x115
7x135 (1 rep PR)

Pendlay Row
warmups
5x135
8x165

Dumbbell Bench (45 degree angle Jim Wendler Style)
65s x 10/10/12

Fat Gripz Chest Supp Row
45s x 15/12/12 (short rest periods, the sets of 12 were paused at the top for 1-2 sec)

Cable Lat Pullover
2 sets of 10 (numbers for weight on the machine were faded)

(mostly) Straight arm rear delt flys
12x17.5 lbs

Decent day today, despite my shoulder hurting like a biatch. Not sure what messed up my left shoulder so badly but I think it's just general wear and tear, starting from bench day on tuesday and continuing to be torn up from Kempo. Thankfully I'll only be doing kempo in the summers, when I'm not focusing on heavy lifting. Last night we did some hardcore sparring and grappling which re-aggravated my shoulder, I woke up this morning and my entire left shoulder and humerus felt like it was fractured. I went to the beach around 7:00 AM and just lay down in the cold water to let it heal, and did some Defranco shoulder rehab/rotator cuff work. It helped, but my shoulder still wasn't 100% when I went to the gym this evening. Also played a little basketball before the gym today.

Managed to get a PR on OHP even though I haven't done it in a while, I used a thumbless grip which really helped me feel holding it in my lats. Might have had one more rep in the tank but I didn't want to actually break something in my shoulder. I wasn't able to do dips, so I did dumbbell bench instead, probably would have been able to do 3 sets of 15 with 65 lb dumbbells, but again I didn't want to push the pressing movements too hard today, only pushed a little harder on the last set for 12 reps. Focused on slow and controlled negatives with light weight on the chest supported rows, I find that helps me feel it in my lats more, and more time under tension challenges my grip further as well. Lat pullovers I felt mostly in my shoulders, but afterwards my triceps and lats were very pumped as well, from just 2 sets of 10. Did those reps fairly slowly. Finished off with some rear delt isolation and messed around with seated curls.

Had a really good pump from the assistance work since I ate quite a bit of carbs throughout the day. Despite that my cut is going well, my bodyweight is still fluctuating around 208-212 (probably because I added carbs back in today) but I'm visibly leaner in the mirror.

amounirl
07-03-2012, 05:12 PM
7-3-12: Squat and Bench

Squat
warmups
5x230
3x260
5x290 (with belt)

Bench Press
warmups
5x190
3x215
2x240
20x135 (close grip)

Pendlay Row
warmups
5x135
3x165
4x185 (5 reps attempted but the 5th didn't touch my chest so it's 4)

Front Squat
warmups
5x165
3x215
5x240

Good Mornings
135x10/10/15

DB shoulder press and DB chest supp row both with fat gripz
10xshoulders, 15xlats (paused at top)

Rear Delt Swing
25x45 lb db's.

Decent workout today, trained with a friend from school. I couldn't train yesterday because I was feeling way too sick, coughing, sneezing, and nauseous, so I moved squats to today since I'm feeling better, just a little coughing and nausea. I'll also combine deadlift and overhead press on friday. Squat form was good, kept my back arch according to my training partner, also felt it a lot in my hips which is a good sign, though I forgot to bring my video camera again. Bench felt very weak, but after my last set I weighed myself at 204, which would explain it, my belly has gone down a lot so my ROM is larger. Leg drive felt almost nonexistent today, hips were way too tight after squatting. Pendlay rows were decent, probably would have gotten 5 reps if I still had the large gut and smaller ROM, which would match a previous PR. Front squats felt great, might have had another rep on the 240 but didn't want to hit failure, previous 5 rep PR is 245, so considering I almost never do front squats anymore this is really good. GMs were good, just a lot of cardio. By this time I was way too worn out so I just did 1 set of db shoulders and chest supp row, then some rear delt swings. Might do dips later today because my chest and triceps aren't very worn out compared to my shoulders and back.

Cousins are still in town until the 13th so my sleep is going to be pretty crappy until then, even with earplugs they still wake me up a lot. Even so my cut is going decently, bodyweight is way down and I definitely look leaner. Had a good warm up before the gym today, found out how to foam roll my rear delt and tricep which should help activate them better from the myofascial release. Could be one reason why my bench sucked, because I foam rolled them today so they were a little worn out before the gym, but in the long run it'll be good for my bench and shoulder health.

amounirl
07-04-2012, 08:23 PM
Did some dips and chins today, mostly because I didn't really do any high rep stuff for upper body yesterday, and next time I'm lifting is on friday, so I should be fine recovery wise. Also ran a lot chasing my cousins around at our family's 4th of July BBQ, played some football and basketball. My knees are gonna be hurting tomorrow.

Wobbly Chair Dips: 14xBW (chairs wobbled out of control on 15th rep), 10xBW
Chins: 2x8

Also did some shoulder rehab stuff and foam rolled lat, tricep, rear delt, and hamstrings. Might try out some melatonin to help me sleep with the cousins here, and I ordered some supposedly good for sleeping ear plugs online which should arrive on Saturday.

amounirl
07-06-2012, 11:01 PM
7-6-12: 5/3/1 Deads/OHP

Squat
3 warmup sets
2x5x70% (215) a la Texas method. Working my work capacity up towards squatting 3x/week: 2 heavy 1 medium. Going to be doing 1 heavy 1 medium until I start bulking again this fall, where I'll start doing 3.

Overhead Press
3 warmup sets
5x115
3x135
5x145 (10 lb PR): http://www.youtube.com/watch?v=OaMlwT-nGqs

Deadlift
5 warmup sets
5x365 (right hand underhand)
3x405 (left hand underhand)
3x455: http://www.youtube.com/watch?v=DTc9yo0HVIc

Hip Thrust
20 reps x 95 lbs

Hammer curls and tricep extensions with fat gripz dumbbells
2x15x25 lb dbs

Chest Fly Machine
Mike Mentzer style reps with 150 just short of failure

Rear Delt Fly Machine
Mike Mentzer style reps with 75 just short of failure

Decent workout today, though it looks a bit wimpy on paper. Squat form felt perfect today, I've finally found my groove, was exploding out of the hole like it was dynamic effort, granted the weight was light but I felt like I could have hit 365-405 today. Tore my boxers on the first set of 215 though xD. OHP was good but I tweaked my back on the 4th rep with 145, as you can see in the video from fumbling it around. More commentary on the video description. That affected my deadlift a bit, plus my hips got all tight after squatting. From now on I'm going to stretch between squat and dead. Deadlift commentary on the video, form was a bit off as well on the DLs. I'm just going to have to learn how to deadlift and squat well on the same day, it seems like if one is good the other is bad, working towards getting both good. I was going to bench today but I was pretty gassed after the deads, as I always am, plus my back was hurting still from the OHP (can't arch on bench with f'd up spine), so I just did some light bodybuilding style hypertrophy stuff after. Fat gripz hammer curls had my grip and forearms screaming, especially since I supersetted it after tricep extensions where I was also gripping the weight. Shoulders both popped out of the socket on the rear delt flyes, good thing it was light weight, going to have to see how those feel tomorrow. I'm going to be incredibly bummed if both my spine and shoulders are f*cked tomorrow.

amounirl
07-07-2012, 10:34 AM
Spine at the very bottom only hurts when I round it, otherwise no pain even if I get into a deadlift position. Shoulders are popping a little but no pain. Deload next week so hopefully neither turn into anything serious.