View Full Version : The PowerMan Experience

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07-02-2001, 09:31 AM
Ok, I'm not going into the exact specifics of this program right now; I'll let them be revealed as I go. But suffice it to say, it goes against everything Chris has to say about training, so that's why I'm using it.

Feel free to flame it, and me, all you want-- I'm letting the results speak for themselves with this one.

Here's todays session:

Speed Squats: 150x2 for 2 sets, 165x2 for 3, 180x2 for 3

Power Cleans: 135x3, 155x3 for 3, 135x3

Russian Twists: 25x12, 35x10 for 2

Reverse Hyperextensions: 50x12 for 3

Maki Riddington
07-02-2001, 09:36 AM
I'm assuming that you'll be squatting, and performing various Olympic lifts upwards of 2-3 times per week???

07-02-2001, 09:43 AM
That's the idea-- if you saw Chris Thibideau's APRE program, imagine that spliced with Westside and a non-linear OL program, and you'll have the general concept.

Maki Riddington
07-02-2001, 10:09 AM
I saw it but haven't got a chance to read it over. I'll do that today:)

chris mason
07-02-2001, 06:36 PM
Ok, first off, I am sorry if I have hurt your feelings. Now, if you are going to demonstrate things to us, why not post your EXACT routine, your EXACT max lifts on squat, deadlift, bench, weighted chins, your exact weight and height, and your relaxed measurements (as of the day you start the program). This is the only way we can truly judge the efficacy of your program and your ultimate results. This will, of course, all be done on the honor system, but I am sure we can trust you, so have at it.

07-03-2001, 02:46 AM
Ok, these are the lifts I'm basing this program off of:

BP: 245
DL: 380
SQ: 300

I'm being very conservative with those, because I don't want to risk overshooting-- the other lifts, the Olympic variants and such, aren't really the key focus here, but they'll improve too from the way I've set this thing up.

My height was unchanged (5'10), and I weighed 163 as of yesterday when I did the first session.

The program itself, I've got in a word .doc that I'll post when I've made the revisions to it.


chris mason
07-03-2001, 11:13 AM
Ok, now be sure not to be too conservative, as this will make any gains seem greater than they actually are. For example, in another post you said your "rock bottom" squat was between 320-340 lbs, now you are saying 300 lbs. Let's say you can do 320 now, and then hit 340 by the end of your routine. By this post it will appear as if you have gained 40 lbs on your max squat when in reality you have only gained 20. So, please be EXACT for us. It is the only way for you or us to come to a valid conclusion about your methods.

chris mason
07-03-2001, 11:15 AM
It would also be best for an accurate conclusion if you list any supplements or drugs you may be taking during this routine.

07-03-2001, 06:01 PM
Chris, this program self-adjusts the weight I'll be using. You'll see how that works when I post the doc. I just used those numbers as a starting point-- if I'm off, it'll fix itself in a week, two at the most.

As far as today's session, another idea hit me-- along with the self-regulating mechanism, I'm including what's termed "cybernetic periodization," which is essentially using my own inputs and observations about the lifts to modify the program as I go. I'll be giving ratings by each lift, according to whether I'm going to go up in weight, go down, or repeat the next time.

Here's today's:

Speed Bench: 125x2 for 2, 135x2 for 3, 155x2 for 3

-Final 3 sets (@60% of 1RM) felt too heavy; going to keep at 55% next time if program doesn't accomodate.

Push Press: 115x3, 125x3, 135x3 for 3

-Final sets felt about right, but need some work; Repeat

JM Press: 85x3, 95x3, 105x3, 115x3

-This was a little light. Increase

Weighted Pullups: +45x5, +55x3, +65x3, +70x3

-This was about right. Increase

Hammer Curl: 30x6 for 3

-This felt light. Increase

07-07-2001, 01:53 AM
Here we go for Friday's session:

Deads: 225x3, 315x3, 335x3, 350x3

SLDL: 225x8, 245x8, 255x8

Russian Twist: 25x12, 35x12 for 2

Reverse Hyper: 60x12 for 3

Standing Calves: 400x10, 440x8 for 2

Figure the new 1RM for the DL is now 395, give or take; this may be a bit low, considering I might have cranked out a bit higher if I hadn't been so tired.

Tomorrow is Max BP, and I'm looking forward to it.

07-07-2001, 10:27 AM
Hey Powerman, sorry to interupt your journal but did you get you reverse hyper from elitefts.com? Do you find it works good for the money? Thanks

07-07-2001, 12:00 PM
Actually, my local gym has one, and that's the one I use-- I think I'm the only one there that knows what its for, as everyone else I see seems to use it as a coffee table....

As far as its use, if you can find a cheap one, its definitely worth it, especially if you do any kind of regular heavy squats and/or deadlifts-- I've found it practically invaluable for keeping the lower back/glute/ham area in good condition.

While I'm at it, here's today's lift:

Max BP: 135x5, 185x5, 220x3, 225x3
-This was admittedly awkward, since I haven't done heavy triples or less on the BP in a few months; I'm gonna have to work on the loads I'm using, since 225 felt a bit heavier than it should have.

Db Overhead Press: 30x8, 50x8 for 3

Tri Extension: 70x10 for 3

Weighted Pullups: BWx10, +45x8 for 2

07-10-2001, 05:08 PM
Here's yesterdays and todays:

Dynamic Squat: 150x2 for 2, 165x2 for 3, 180x2 for 3
-These seem to be going well. No need for change.

Power Clean: 135x3, 160x3 for 3, 135x5
-Keep progressing

Reverse Hypers: 50x10 for 4

I had to cut out the Russian Twists because of time yesterday, but that's no biggie.

Dynamic BP: 115x2, 135x2 for 6
-This felt a little better than going to 60%, so we'll see

Push Press: 115x5, 125x5, 135x3, 145x3
-This was better too; keep progressing

JM Press: 95x3, 115x3 for 2, 95x3
-I had an "epiphany of form" while doing this one today, so I'm going to keep working sets at 95-100 lbs and progress from there.

Weighted Pullup: +45x5, +60x3, +75x3
-The 60 lb set was almost ridiculously easy for that triple; the 75 took work, but it came. Keep progressing.

Hammer Curl: 35x6 for 3
-These are progressing as well

I have to say, the last two days have felt invigorating in the gym; I've had energy to spare while there, and I'm still making good progress. If history is any indicator to my progress in this type of program, I'll have some good numbers in the near future.

One thing I noted: from all the benching and overhead work, my rotators are taking a beating. I'm going to have to start bringing in some external rotation work some time soon.

07-12-2001, 04:32 PM
Today's routine:

OL Squat: 185x6, 225x6, 250x6
-Hip extensors are becoming a weak point on this one, especially below parallel; gonna have to take that into consideration.

Romanian DL: 135x8, 205x8, 225x8
-Went smooth

Russian Twist: 25x12 for 3
-These are hitting the spot for the abs

Calf Raise: 400x8, 460x8 for 2
-No problems

Weight was up to 165. So far, nothings going badly. I'm putting up good numbers, and still feel great. My motivation is higher than its been in awhile, and I'm starting to *look* better, too.


07-13-2001, 05:59 AM
I'm thinking for the squat assistance, a combo of hip extensor work and dynamic isometrics from the bottom to parallel would be great-- I might actually have to start using a box for the speed days as well.

We'll see.


07-14-2001, 06:03 AM
Incline BP: 135x5, 165x3, 185x3, 190x3
-Felt good; I wasn't really expecting to get this much.

BP: 185x6, 205x6, 215x6
-Again, didn't expect to get this much, but I've got PTF to thank for that, I think.

Tricep Extension: 80x10 for 2
-Progressing nicely

Weighted Pullup: +50x8 for 2
-Also progressing nicely

Cable External Rotation: 15x15 for 2
-Remedial for the rotators.

This was a bit of an experiment, I must admit--- I needed to keep the weight heavy on the BP, but also keep a 6RM exercise in there-- at the last minute, I decided on a BP analog for the maximal lift, and the BP itself for the 6RM.

It paid off, and I'm thinking that its because of post-tetanic facilitation that I got the 6RM weights. If so, I may have found a new protocol for keeping the weights up.


chris mason
07-14-2001, 10:04 AM
Tectonic plates, what??? Man, if I oversimplify, you definitely go to the other extreme....

07-16-2001, 01:32 PM
Speed Squats: 150x2 for 2, 165x2 for 3, 180x2 for 3
-Did these off a low box, and I could tell an immediate difference. Much better that way.

Power Clean: 135x3, 165x3 for 2, 135x5
-Good; I'm gonna start upping the weight on the final 5 rep set, too.

Russian Twist: 35x8 for 3

Reverse Hyper: 60x10 for 3

Everything's still going as expected--- these dynamic days aren't so much for progression as the max days, but I still get improvements even so.


07-17-2001, 10:47 PM
Speed Bench: 115x3 for 2, 135x3 for 6
-I decided to up the reps to 3 on this, since I looked in my journals from last time I did Westside, and got better results that way. We'll see.

Push Press: 115x5, 135x3, 145x3 for 2
-Doing ok here.

JM Press: 95x3 for 2, 105x3, 95x3
-This felt a lot better once I got the form issue resolved.

Weighted Pullup: +45x5, +60x3, +80x3
-The 45 didn't even feel like weight when I put it on, even for the warm-up; the 60 felt like the 45 used to. The 80 was difficult, but I got it.

Hammer Curl: 40x6 for 2
-Had to drop a set on this slightly because it felt heavy. I'll have to make sure to do some lighter reverse curls on Friday.

Overall, this was a good day. I was down to 162 because I haven't eaten worth a damn in the past day due to work.

07-19-2001, 08:53 AM
Weighted Pullup: +45x5, +60x3, +80x3

Gosh...you are a strong guy, keep it up. :)

07-19-2001, 11:33 AM
Deadlifts: 225x6, 275x5, 315x3, 355x3
-Wasn't feeling too great about these this morning, but I still got 5 lbs off last DL. I missed a 365 attempt, but my starting strength was toast after the PR set-- I need to keep that in mind.

SLDL: 225x8, 275x6, 295x8
-These, on the other hand, felt good.

Weighted Crunches: 10x10, 15x10 for 2
-Done with the weight behind my head; these felt stronger than last time I did them, probably because of all the twisting I've been doing.

Reverse Hypers: 90x10, 110x8 for 2
-I've started jacking up the weight on these one day a week, trying to build more strength in the back.

Standing Calves: 400x10, 460x8, 480x8
-These are improving nicely.

Weight is still hovering between 162/163 right now. All in all, it felt good today-- the one exception being the DL. I'm gonna throw in a few sets of pulls off blocks next week to work on that.


07-22-2001, 08:34 PM
This is Saturday's lift. I pushed it back a day because I got drunk Thursday night and slept all day Friday.

Max BP: 135x8, 185x5, 210x3, 225x3, 230x1
-This is starting to feel better. Give me a few more weeks and I'll be back at my old numbers.

Incline BP: 165x6 for 2
-Alternating between this and the BP each week is paying off, so I'm going to stay with it for the time being.

Tricep Extension: 80x10 for 3
-Added a set with the same load/reps. Will increase weight next week.

Weighted Pullups: +45x8, +55x8 for 2
-Going nicely.

Reverse Curls: 30x12, 40x12
-Tossed these in to help with the forearms.

All in all, this was a good session. I was pumped, and motivated to do it. The pace hasn't slowed down any, and in fact I feel more energized after I leave the gym. If this keeps up, my inferior training methods are going to do better than even I had hoped.


Gyno Rhino
07-22-2001, 08:40 PM
Got drunk one night, eh? Really devoted, ain't ye? *wink*:p

07-23-2001, 02:56 PM
Speed Squat: 135x2 for 2, 165x3 for 3, 180x2 for 3
-Doing these off a box has helped tremendously

Isometric Hold: 135x5 seconds for 2
-No rest, held at parallel for 5, and at the bottom for 5, then exploded up.

Power Clean: 135x5 + Front Squat, 155x5 for 2, 135x3 + Front Squat
-Adding front squats in to this causes major pain. But its good pain.

Weighted Crunch: 10x12 for 3
-These hurt like a bastard with the pre-stretch and the weight behind your head. But, I'm seeing improvements.

Reverse Hypers: 70x10 for 3
-The light day; still seeing/feeling improvement here too.


Yet another great session; I was going to throw in some intervals afterwards, but decided against it after the 3rd set of power cleans.

I'll limit the interval work to after upper body training.


07-24-2001, 04:52 PM
Speed BP: 135x3 for 4, 150x3 for 4
-I went ahead and upped the weight on this to account for my increasing strength. It seemed to work fine.

Push Press: 115x5, 125x5, 135x5, 145x5
-These went awesome.

JM Press: 95x3, 105x3 for 3
-Went great as well

Weighted Pullup: +45x5, +60x3, +85x1 (DI), +90x1(DI)
-I used dynamic isometrics on the heaviest sets, which are basically combinations of isometrics and negatives. I've about hit the limit of progression on heavy loading, so I'll have to change it to 5's next week.

Hammer Curl: 40x6 for 3
-Added that set that I didn't get last week. Will go up next time.

Interval Stair Climbing: 2min warmup, 30/30 for 3min, low-intensity for 3min, 30/30 for 2 min, low-intensity for 3min. 13 minutes total.


I have to say that I felt good going into this today. I got every lift I wanted, and had some left over. The intervals took it out of me, but that will change in a week or two.

One of the best sessions yet.

07-24-2001, 05:45 PM
Hey Powerman Sorry to interupt journal but how long of rest do you use between speed bench sets? I started using about 20 second rest and it helped me a ton.
BTW nice program you have set up.

07-24-2001, 08:56 PM
45-60 seconds-- I really don't measure it, but I keep it short.


07-26-2001, 12:01 PM
Max PL Squat: 135x6, 205x5, 225x5, 255x3, 275x3
-These were all easy sets, and I was kinda surprised by that; but I'm not complaining. I guess all that ATF work has paid off.

Overhead Squat: Bar x 6, 95x3
-I threw these in for the hell of it, and damn were they fun. I used a power snatch to get the bar into position, and used a static hold at the bottom of the last rep.

Plate Deadlifts: 245x3 for 4
-I used 25 lb plates to take a few inches off the bar's resting position. It damn hurt too, but hopefully I'll see some improvement in starting strength in a few weeks.

Weighted Crunch: 15x8, 20x6 for 3
-These are improving steadily. Still with weight behind my head.

Reverse Hypers: 90x8, 120x8 for 2
-Felt awkward after the leg work, but still improved some.

Not the best day, but not the worst either.


07-27-2001, 03:55 PM
Kept it nice and short today-- weights only took about 35 minutes.

Max Incline BP: 135x5, 165x3, 185x3, 195x3
-I probably coulda got 200 for the max triple, but I held back. Don't want to push it too much.

BP: 205x6, 215x6
-Definitely an improvement here.

Triceps Extension: 90x8 for 2
-Likewise, an obvious improvement.

Weighted Pullups: +45x8, +55x6, +60x6
-These are becoming almost ridiculously easy to improve on.

Interval Stairs: 2min warmup, 30/30 for 3min, 3min low-intensity for two blocks

Weight was about 163.5, diet is improving somewhat, mostly due to the massive hunger that this program causes.


Sayiajin Prince
07-27-2001, 11:29 PM
wow gohan u've really surpased me...:mad:

jk keep up the good work ;)

07-29-2001, 11:26 AM
Ok, now that the initial strength-building phase is done, its time to switch to phase 2.

There's not much difference, except this has a more general approach to the lifts, and there's slightly more emphasis on mass:

Back Squat/Front Squat or Overhead Squat
SLDL/Romanian DL
Reverse Hyper
Hammer Curl/DB Curl

BP or Incline Press/Overhead Press
Power Clean/Shrugs
Db Shoulder Press/JM Press
Tricep Extension/Shoulder Raise
Russian Twist/Weighted Crunch

The first day is speed/mass emphasis, cycling each week, and the second day is the heavy day.

This is designed to hit all the "basic" movements, and develop most of the necessary components of strength.

07-30-2001, 11:52 AM
PL Squat: 195x5 for 5
-Compensatory acceleration with 60 second rests

Weighted Pullups: +50x5 for 5
-Same as above

SLDL: 205x5, 225x5, 250x5, 280x5 for 2
-Used double overhand grip on the first three sets.

Reverse Hyper: 70x12 for 3

Hammer Curl: 45x5 for 2, 25x10

Standing Calves: 480x5/380x10/480x5/380x8/180x8
-Done as one giant set w/ no rest except to change the weight

Weight was about 162.5 lbs. This felt good; I think I'm going to like this new set up for the three-four weeks I'll be doing it.

08-01-2001, 09:30 AM
Here's the entry for yesterday since Cloughface broke the forum again:

BP: 165x5 for 5
-Compensatory acceleration, 60 second rests

Power Cleans: 140x3 for 5
-Same as above

Db Overhead Press: 45x5, 50x5, 55x5 for 3
-Was going to try and up these to 65 for the heavy sets, but due to the problem of having to clean the things to my shoulders then set them up, that wasn't going to happen. Oh well.

Tricep Extensions: 70x5 for 2, 80x5, 90x5 for 2

Russian Twist: 10x5, 25x5, 35x5 for 2

Interval Stairs: 2m warmup, 30/30 for 3m, 3m recovery for two
-I'm upping the level on the high-intensity portion, and its getting easier to pull off. Somewhat.

08-02-2001, 12:07 PM
Front Squat: 115x5, 135x5, 145x5, 155x5
-Did these to work on form, which is improving. Wrist flexibility is an issue, but I'll let it build up.

Db Row: 95x5, 100x5, 110x5 for 2
-I still hate rows of any type, but these went ok.

Romanian DL: 185x5, 215x5, 225x5, 245x5 for 2
-I'm baffled as to why I put a pull in on squat/row day. Oh well, I'll just change up tomorrow's session and do it right next week.

Db Curl: 25x5, 35x8, 40x8
-I forgot just how much gosh darn fun these were.

I left out the reverse hypers and calves today, and that just reminded me why I had the RDL in there. Oh well, no big screw up.

08-03-2001, 06:47 PM
Push Press: 115x5, 135x5, 145x5, 155x3

Shrugs: 205x5, 225x5, 275x5 for 3

Incline Press: 135x5, 165x5, 175x5 for 2

Db Extension: 30x10 for 3

Weighed 163 and a half.

08-03-2001, 06:53 PM
*cough* skinny pussy biatch *cough*

08-06-2001, 11:53 AM
PL Squat: 205x5 for 5
-Speed work, short rests

Weighted Pullup: +55x5 for 5

Hammer Curl: 25x8, 30x8, 25x8, 30x6
-Short rests, just short of failure

Standing Calves: 480x5/360x10/460x5/340x10/440x5/320x5
-Giant set

Trying to deload this week, so I'm lowering the volume by removing the accessory compound movements.

Weighed 164.5.

08-07-2001, 01:02 PM
BP: 170x5 for 5
-Compensatory acceleration with short rests

Power Clean: 145x3

Db OH Press: 40x5, 45x5 for 5

Tricep Extension: 70x5, 90x3, 80x8 for 3
-Wave loading is a good thing.

Interval Cycling- 2 minute warmup, 30/30 for 3 min, 3 min recovery for two blocks.

Was up to a bit over 165. I have to say I'm noticing faster recovery times between sets, especially on the cleans. Those usually take it out of me, but I was catching my breath fast enough to use 1 minute rests. I guess I'm doing something right.

08-10-2001, 01:43 PM
Liter of Wild Turkey, 101 proof: 2 sets of eight

12 ounce curls: 5 sets of five, all to failure

Corny Pick-up Lines: too many to count, but all to *absolute* failure

Angry Wall Punches: 2 broken knuckles

Shakin' Dat Ass: As much as possible

For cardio, I did the following intervals:

1. Get mad at my friend for 15 minutes to get the metabolism started

2. Run five miles through downtown from the club back to my friend's apartment to get my car.

3. Rest in the back of two "friendly" guys car--- learn that two guys are in fact homos.

4. Sprint like hell to my car after "friendly" guys ask if they can come back to my house with me.

5. Race said car as fast as possible to lose "friendly" guys, then take a corner too sharply and destroy my tire and rim.

6. Drive till car refuses to move, call other drunken friend for a ride.

7. Drive to cute girls house at 4 30 am to get the jack.

8. Get spare tire on and manage to drive crippled car to a closed service station-- which happens to be the spot four cop cars have chosen to set up.

9. Act sober for Mr. Policeman. Give him driver's license when he asks for it.

10. Drive back to other friend's apartment, drink more beer, hit on cute girl and her friends.

11. Pass out at sunrise.

These intervals are very taxing, but for a good full-body anaerobic workout that lasts the better part of the after-midnight hours, it can't be beat. It should be preceded by the resistance training session I noted above.

Weighed, well, I was too busy running from homosexuals and playing sober for Mr. Policeman to weigh myself.

Chris Rodgers
08-12-2001, 01:05 AM

Very entertaining.

DWI= bad, very bad!!!! tuttut

Craig James
08-12-2001, 01:42 AM
I am sorry to see that you didn't get in a good 'ab' workout... Oh well, maybe next time.

Keep up the good work!

Oh yeah, what Latman said - DWI = very very badtuttut

08-12-2001, 05:25 AM
maybe if you stopped drinking so much and staying up late you'd be able to lift more than my girl friend. seriously.

08-12-2001, 08:52 AM
hmmmm...wyld weekend in the ATL?

ya damn rabble rouser....*lol*

Gyno Rhino
08-13-2001, 08:55 AM
*laugh* KKL...

08-13-2001, 10:29 PM
Shrugs: 205x8, 225x5, 255x8 for 3

Weighted Pullup: +25x5, +45x8 for 3

Cable Row: 150x8 for 3

Close-grip Pulldown: 170x8 for 3

Db Curl: 35x8 for 2

Used shorter rests on all these, 1 min to 90 seconds.

Weighed 165.5

08-14-2001, 11:53 AM
BP:135x5, 185x3, 225x1, 245x1, 215x4, 205x5

Inc Db Press: 65x10 for 2

Dips: +45x8 for 2

Db OH Press: 40x8 for 5

The italic sets on my BP are warmup sets. The Overhead presses were done with 45 second rests.

Weighed right at 164.5

Gyno Rhino
08-15-2001, 09:20 AM
You more or less maxed out on a warmup set? Did you do that for the neuro-effects, or just to see how much you can lift?

08-15-2001, 11:41 AM
Originally posted by Gyno Rhino
You more or less maxed out on a warmup set? Did you do that for the neuro-effects, or just to see how much you can lift?

Both, really--

Its what's called the "daily max," and its an old trick used to calculate your training for the next week. Basically, you lift as much as you can for a single, without causing mental stress. By doing that, you get a rough idea of what your capabilities are, and can adjust from there.

The neural effect was a secondary consideration also.

08-16-2001, 06:50 PM
Squat: PL: 190x6, 240x3, 315x1 OL: 225x5, 245x5 for 2

SLDL: 205x6, 225x6, 290x6 for 2

Reverse Hypers: 90x8, 100x8 for 2

Weighed 165.5

08-17-2001, 04:08 PM
Weighted Pullup: +90x1 for 2 negatives

BB Curl: 70x10, x8

Weighted Dips: +90x1 for 2 negatives

Tricep Extension: 60x15, 70x10 for 2

Weighed 165.5

Yes, I borrowed a page from HIT on this one; but these bodyparts have already been worked this week, so nah. Seriously, I can see the benefit of workouts this short-- I was done in 20 minutes. Combining this with my other training is going to create massively high volume for my upper body, and I'm overreaching like a mofo.

Good thing its only for three weeks and I'll have a week to fully realize the gains.

Mystic Eric
08-19-2001, 03:17 AM
power, i was wondering, what exactly are your goals at the moment? do you want to get bigger, as in gain more muscle mass, or do you just want to get stronger?

08-19-2001, 10:36 AM
Strength gain mostly-- but I'm letting myself add a few pounds with it.

08-20-2001, 02:08 PM
Shrugs: 205x8, 225x5, 255x5, 275x8 for 3

Weighted Pullup: +25x6, +45x6, +50x8 for 3

Cable Row:150x5, 160x8 for 2

Close-Grip Pulldown: 160x5, 180x8 for 2

Db Curl: 35x8 for 3

Weighed 166 (I didn't have much to eat before I lifted, and I was coming off the weekend "party mode")

08-21-2001, 03:10 PM
BP: 145x6, 205x3, 225x1, 250x1, 210x5, 205x5

Incline Db Press: 70x10 for 2

Dips: +55x8 for 2

Db OH Press: 40x8 for 6
-45 second rests

Weighed 167 lbs.

08-21-2001, 03:58 PM
One more thing-- I didn't think I was going to do well because I recently quit my job, and I've been :alcoholic lately--

But damn, I drank some green tea and got my ass in there, and it just came to me. That, and I just noticed I'm up 5 lbs.

Just makes me wanna go AAAAAAAAAAAAHHHHHHHHHHHHHHHH with all the energy I've got built up.

08-23-2001, 04:07 PM
Squat: PL:135x5, 205x5, 265x3, 325x1 OL: 225x3, 255x5

SLDL: 205x6, 225x5, 305x6 for 2

Leg Ext: 180x8, 220x8, 240x8

Weighed 166

08-27-2001, 05:05 PM
Shrugs: 205x8, 225x6, 275x6, 295x6 for 2

Weighted Pullup: +25x6, +45x6, +55x8, +50x6 for 2

Cable Row: 150x6, 170x8 for 2

CG Pulldown: 160x6, 190x8 for 2

Db Curl: 40x5, 35x8

Weighed 167

08-28-2001, 04:13 PM
BP: 155x5, 205x3, 225x1, 255x1, 215x4, 185x8

Inc Db Press: 70x10, x8
-Last set done with slow negatives

Dips: +60x8, x7

Tricep Extension: 80x10, x8
-One minute rest

Weighed 167

08-30-2001, 04:31 PM
SQ: 145x6, 215x5, 275x3, 335x1
OL (ATF): 225x3, 265x5, 245x5

SLDL: 225x6, 275x5, 315x6 for 2

Leg Ext: 220x8, 260x8, 280x8 for 2

Weighed in at 168

09-04-2001, 02:54 PM
This is the de-loading week, so I'm not doing sh*t.

BP: 135x6, 165x5, 210x7, 185x10

Dips: +65x9

Weighted Pullups: BWx10, +55x7, +45x8
-On first glance I was worried that these went down....

Cable Row: 150x8, 180x8

Tri Extension: 85x10, x9

BB Curl: 80x8, x6

.....but I weighed in at 169 lbs on an empty stomach, so I was 3 lbs heavier than when I last did them, and only short one rep, which I probably could have gotten. So no biggie.

09-06-2001, 03:05 PM
SQ: 205x5, 285x3, 345xMiss
OL: 225x5, 265x3
-Missed the 345 by a hair-- I should have known better than to try a 10 lb jump on the de-load week, but oh well. Time to change the wave load scheme anyways.

Leg Extension: 280x8, 300x10

Calf Raise: 400x10, 480x8, 460x10

Weighed 171 lbs.

09-09-2001, 07:35 PM
Ok, the deload week feels like it did wonders. I was starting to feel run down, but I'm ready to get back in the gym now. Based on last cycle's performance and observations, I'm making the following changes:

Power Cleans- 3-5x3, 70-80%
CG Chins- 3x5
Curl-grip T-bar Rows- 2-3x8
BB Curls- 2x6
Reverse Curls- 3x10

-I noticed that I need(want) more bicep size/strength, so I'm orienting this little block towards making them *better*

Incline Press- 3x3, 85-90%
CG BP- 3x6
Dips- 2x8ish
Tricep Extensions- 2x5, heavy

-The triceps seemed to be the limiting factor in my bench, and they're visibly lacking as well. So they're getting hammered this cycle.

Front/Overhead Squat- 3-4x5
Squat- 2x8-10
Leg Press- 2x6-8
Leg Curl- 2x6-8

-Wanted to change the pace up here, no major "flaws."

Push Press- 4-5x3
Front Raise- 3x6-8
(tentative arm work, depending on how I feel)

-Shoulders got no direct work last time, so they're due.

Anyways, this oughta hold me for the 4-week duration, at which point I'm considering doing deads for a cycle.

09-10-2001, 08:34 PM
Power Cleans: 135x3, 145x3, 150x3, 155x3

Weighted Chins: BWx8, +45x5, +65x5 for 2
-Curl grip

Tbar Rows: 70x8, 140x8 for 2, 105x8

BB Curl: 60x6, 90x3, 80x6

Reverse Curl: 50x10, 40x10

Weighed 168.

Note to self: Do not eat two Big Macs before lifting ever again.

09-14-2001, 01:47 PM
I was so caught up in the events of the day that I forgot to put this up:

BP: 135x6, 205x3, 225x3

Incline: 185x3 for 3

CG BP: 165x6, 185x6, 175x6

Dips: +60x8, +50x8

Tri Extension: 95x5 for 2

Weighed 168.

Due to my current lack of car, I've been forced to miss yesterday's workout, and probably todays. Fortunately, this deal allows me some flexibility-- but dammit, I want to lift. I've got a lot of aggression to take out.

09-24-2001, 11:02 PM
This is my first session since the 11th, though it had nothing to do with the attacks-- more with my lack of vehicle. Fortunately that's changing tomorrow. Anyways, here it is:

Shrugs: 225x10, 275x5, 315x6, 295x8

Weighted Chins: +45x6, +70x5, +75x3(prone grip), +50x6

Tbar Rows: 90x8, 155x6, 145x6 for 2

Db Preacher Curl: 35x10, 40x6

Weighed 167, and was glad for it after last week's layoff and poor diet.

09-27-2001, 12:04 AM
BP: 135x8, 205x3, 235x2, 225x3, 196x6

CG BP: 185x5, 190x4

Tri Extension: 105x5, 110x6

Dips: +70x6

Weighed 167.

09-27-2001, 08:07 AM
Man, I need to work on my flat bench. I haven't maxed out in ages. You believe those 1RM charts? Like if you do this many reps of this weight your 1rm is this...?

09-27-2001, 12:14 PM
To an extent, though the further away from 1 rep, the less accurate they are.

10-01-2001, 10:50 PM
Ok, I'm totally pissed off-- I still have no car, and have to rely on the Undedicated to get to the gym, so I'm having to make do.

I did a quick and brutal one today:

SQ: 205x6, 225x5, 275x3, 225x5 ATF

Push Press: 115x5, 135x4, 145x5
-Its been awhile, but I noticed a marked improvement even so.

Hammer Strength Pullover: 80x8, 105x6
-Not sure what possessed me to do these, but oh well. I didn't like them that much, and probably won't do them again.

Weighed 169.

I guess until I get the car situation resolved, I'm just going to have to rely on an easier split and start doing interval/calisthenic work at home.

10-29-2001, 06:32 AM
How is training at present?

10-29-2001, 07:04 AM
Horrible. I haven't been able to lift in over a month now. Hopefully this will change in the next week or two.

BTW, I'll get back to you regarding your email as soon as I have a second to sit down.

11-06-2001, 05:49 PM
Ok, finally got the vehicle back today. No training because I feel horrible, but hopefully tomorrow.

Hopefully this won't take longer than 2 weeks.

Chris Rodgers
11-06-2001, 07:30 PM
Good to hear brotha. Now get your ass back in gear!!

11-07-2001, 08:12 PM
Thanks, and done.

Today went better than expected. I'm starting out with a simple upper body/lower body split for a few sessions before I go back to full steam.

Push Press: 95x6, 115x5, 135x5
-Didn't lose too much here for some reason.

Bench Press: 135x10, 185x5, 205x3
-.....here, on the other hand.....

Weighted Pullup: +25x6, +45x4, x5
-I'm not even commenting on this......

Tricep Extension: 85x8, 95x6

EZ Curl: 50x6, x5
-The weight is the weight added to the bar, since I have no idea how much the EZ bar weighs.

Weighed 170, which is not necessarily a good thing considering my waistline right now......

11-11-2001, 09:17 PM
Lower body work. This seems to have fared slightly better than upper body.

Power Clean: 135x3 for 3
-Did these with short rests, basically as a warm-up. They still killed my traps, though.

Squat: 135x10, 205x5, 225x4
-Not too far behind my old reps.

SLDL: 225x8, 275x5
-Limiting factor was the grip moreso than my legs- I'll have to keep that in mind.

Abs: Russian Twist- 25 x 10
Weighted Crunch (Behind the head)- 10 x 12
-Combined this into one big ab-thingy; seemed to get the job done.

Had dropped 2 lbs since Thursday. Hopefully it came from the blob on my waist. I'm going to start adding cardio in for a little while to get the pudge under control.

11-12-2001, 11:51 AM
Tbar Row: 110x8, 135x8 (2)

Incline BP: 165x6, 185x4

Db Pr Curl: 40x6 (2)

Tri Extension: 105x5 (2)

Still weighed 168. I'm getting it back, but I've still got a long ways to go.

11-13-2001, 08:00 PM
Reverse Hypers: 50x15, 90x10, 70x12

Front Squat: 135x6 (2)

Weighted Crunch: 10x12, Nx20

Standing Calves: 320x12, 400x10, 420x10

Weighed 170 even. This was more of a recovery workout than anything-- I'm keeping the frequency high this week, then slacking off some next week to recover for this bad-ass PL program I found.

I also found my new PR song-- Electric Head pt. 2 Sexational After Dark Mix by White Zombie. I love my new MP3 player.

11-14-2001, 06:30 PM
Tbar Row (chest supported): 90x10, 135x6 (2)

Hammer Strength (HS) Pullover: 90x8, 100x6 (2)

Bent-over Laterals: 20x8, 25x6

Ten minutes of light cardio on the treadmill

Weighed 170.

11-16-2001, 03:30 PM
DL: 226x6 (2), 315x3, 335x3, 225x1 (5, on 25lb plates)

BP: 135x5, 185x5, 215x2, 225x2, 165x5 (3)

Dips: +45x8, +65x6
-Supersetted these with pullups for 1x8 and +45x3

Weighed 170.

I'm still no Latman on the deads, but after a 1 1/2 months off and no deads in like four, I was happy.

Chris Rodgers
11-17-2001, 01:27 PM
Haha, true dat!

Even with the layoff you still have me whooped on bench. :(

11-19-2001, 04:21 PM
Weighted Pullup: +25x6, +45x4, +55x4

Tbar Row: 45x10, 135x6, 145x6

Cable Row: 150x8, 180x6, 170x8

EZ Curl: 55x5, 60x5

Hammer Curl: 35x8

Weighed 170 still.... Dont' know why that is, since I haven't really been eating much, been taking ECA's, and doing regular cardio. Oh well.

11-20-2001, 08:27 PM
Russian Twists: 25x12, 35x8, x6

Weighted Crunch: 15x6, 10x8

HIIT: 14 min

Weighed 168. Didn't do much tonight, but didn't need too. I'm trying to get my anaerobic threshold back up to par as well as burning off some of this ******* beer fat.

11-21-2001, 12:14 PM
Bench Press: 135x6, 205x3, 225x3, 185x6 (2)

Dips: +45x6, +80x6

Front Raise (DB): 25x8, 35x6

Tricep Extension: 95x5, 115x3

Weighed 168. Best session yet since the return.

11-21-2001, 10:08 PM
Are your tricep extensions lying or standing or what?

11-22-2001, 09:11 AM
Lying, straight-bar-- I do them on the flat bench.

11-22-2001, 09:16 AM
so matt, how would you suggest going about improving a person's bench?

for example, i do bench. I have also added in close grip benches to help aid triceps.

what else would you suggest?

Fart Barker
11-22-2001, 09:16 AM
Originally posted by PowerManDL
185x6 (2)

what's the (2) for?

11-22-2001, 09:32 AM
Well, improving bench depends on a lot of things-- without seeing your form, I couldn't really tell.


General rules of thumb:

1) For a weak start, emphasize movements that involve the chest, as well as movements that work the sticking point (static holds, dynamic presses, etc.)

2) For a weak lockout, triceps.

3) Overhead presses. Do them.

4) Don't train with more than 5-6 reps. I occasionally throw in 8 rep work sets, but only after the heavy work. Also, it won't hurt to increase reps every 3-5 weeks to prevent burnout with the heavy work.

Also, in the 5-6 rep range, emphasize your speed on the concentric. It won't be a factor in the <=3 and 6+ rep sets, but in that range, it can help tremendously.

5) Form. Can' t be emphasized enough. Arch in the back, legs on the floor, traps tight and pushed into the bench, lats contracted, triceps turned in. You can add 15-30 lbs just by perfecting your form.

I think that covers most of my bench training wisdom.

Fart-- that denotes 2 sets with that given weight/rep scheme.

11-22-2001, 09:34 AM
my sticking point tends to be about 2" off my chest on the positive. this could be due muscular failure though.

any tips?

11-22-2001, 09:37 AM
Yup. Its an exercise a PLing buddy showed me. She called it a "jam."

Basically, get a light weight, 50-60% of your max. Lower it to that sticking point. You indicated about 2" off the chest, which is about the point where the pecs hand the weight over to the shoulders and triceps. You'll be able to feel that point when you lower the weight.

Anyways, hold the weight for a 5-count, then explode it up as fast as you possibly can. Do that for sets of 5.

Its an adaptation of Westside's speed work, and it does wonders.

11-22-2001, 09:43 AM
so can i integrate that into my usual rotuine?

bench: 1-2 sets
decline machine press: [usually] 1 set with 1-2 forced reps
db flyes: 1-2 sets
weighted dips: 1 set with a few negs.

could i add them in at the end right before i do triceps, or how about even at the end of the workout [chest, tris or chest tris and chest]


11-22-2001, 09:51 AM
If it were me, I'd do them at the end of the bench work. But really anywhere you can fit them in will be fine.

11-22-2001, 10:28 AM
how many sets are optimum?

11-22-2001, 10:33 AM
Optimum? That's a good question. When I did them, I only did one or two sets. . It did help, however, but I don't know if it was optimum.

All I can say is start with one or two, and go from there.

11-22-2001, 10:39 AM
ok, that's matt. Much appriciated.

11-22-2001, 01:09 PM
There's no training here today because its Thanksgiving, a time for family, caring, and fellowship with others.

Now get the **** out of my journal assface!

11-23-2001, 04:53 PM
Power Snatch (no, not Tryska): 65x5, 95x5, 105x5+OH SQx4, 85x5

Good Morning: 135x5, 185x5, 225x5, ATF SQ 225x5

SLDL: 225x8, 275x8

Weighed 169. First time doing snatches in I don't know how long, and it showed-- the first pull was good, but the second pull sucked donkey dick esp. on the lighter sets. I had an older guy who's done OL, and he helped me a little. Seems I wasn't pulling hard enough, so I'll have to work on that.

Other than that, it was a good day. I'd have gotten 10 on that last set of SL's if I hadn't been so ready to go.

ChickenShow, I'm coming for you......muahahahahahaha!

Mystic Eric
11-23-2001, 05:17 PM
die chickenshow! die!

11-23-2001, 05:19 PM
:thumbup: :hump:

11-23-2001, 05:22 PM

Mystic Eric
11-23-2001, 05:24 PM
stop spamming his journal chicken

11-26-2001, 01:50 PM
Speed BP: 150x3 (8), 205x1, 235x1.5
-The single with 235 went fine, so I decided to go for 2... and my right rotator locked up on me. Fortunately, three guys were nearby to take the weight, but ****.....

BB Row: 135x8, 165x6 (3)
-I've changed my mind about these since I started playing with the form.

Tricep Extension: 95x6, 105x5 (2)

Front Raise: 25x6, 40x5 (2)

Hammer Curl: 25x6, 40x5

Weighed 169.

Except for the rotator and the embarrassing failure, this wasn't a bad workout per se, but something just didn't feel right the whole time. My usual energy was there, but it seemed like I was lacking focus, and I really don't know why.

11-26-2001, 01:55 PM
what the hell?

how come your pulling me into this?

well.....power snatch can't be all bad can it? *lmao*

11-29-2001, 10:27 PM
Squat: 185x6, 225x5, 275x3, OL: 235x4, 185x10

Push Press: 115x5, 135x5, 155x3, 95x10 (Strict)

Weighted Pullup: +25x6, +45x6, x5, BWx13

EZ Curl: 50x3, 60x4, 40x10

Weighed 171 (wtf?). Well, first the good news. I've quit drinking (hopefully for real this time, but we'll see how long that lasts...). I'm also shooting for more in terms of hypertrophy this time around, thus explaining the final sets of each exercise.

Bad news-- I still can't match my old weighted pullup. I'm also quite possibly setting myself up for an injury by jumping right back in to my old numbers. Oh well-- at least if that happens, I'll have a legitimate reason for killing myself.

11-30-2001, 04:07 AM
you've done what??! right on.......good luck bruh...it ain't that hard once you make the decision and it's way better in the long run.

you just made my day. :D

chris mason
12-01-2001, 10:34 AM
I am glad that you have decided to quit drinking, good luck!

Chris Rodgers
12-01-2001, 01:19 PM
:alcoholic biatch!!

12-01-2001, 02:20 PM
Thanks T, Chris, and I suppose Latty, for the support.

I actually made it through last night with only a little temptation. It wasn't that hard, even though I was in two bars. Maybe I'll be able to do it this time.

Didn't train today, but did 20 minutes on the exercycle thingy. As much as I hate it, it looks like cardio's going to become a permanent part of my routine.

12-01-2001, 02:35 PM
Good luck, you'll feel much better in the long run.

Chris Rodgers
12-01-2001, 05:38 PM
*Drank 4 beers and a shot of Jaegar last night*

Social drinking=ACE!!!

12-01-2001, 05:41 PM
shut up lattie.

12-01-2001, 10:38 PM
Made it through one more night. Zero temptation to drink, but damn it sure is boring around here.

And there went any chance I had of getting any chicks.

12-02-2001, 07:13 AM
you should prolly start looking for new places to hang out man...your social dynamic has changed. on another note, shawn was telling me yesterday that barnes and Noble's had a tons of hot chicks in it on Friday night. (he was there studying for some test or another, i think)

12-02-2001, 10:40 AM
Heh-- this is Birmingham, Alabamer. We don't do the "culture" thing here.

Gyno Rhino
12-02-2001, 12:02 PM
Good luck with the no-drinking. It'll make a HYUGE difference in your training. Someday you may get as strong as Cack! ;)

12-02-2001, 12:34 PM
ah well.....it was worth a shot. actually to be honest....there is no culture south of DC, until you hit Miami. i was warned of this prior to leaving the frozen North, but i didn't believe my source.

12-02-2001, 12:36 PM
just what are cacks lifts like?
cuz hes around my age right?
well he must be stronger than me cuz hes been working longer and im a weakass

12-02-2001, 11:36 PM
Gyno was kidding, Reinier. I outlift Cack by a good margin, even in my current weakened state.

12-03-2001, 04:38 AM
Good luck on the no-drinking matt, you'll benefit in the long run, and latty tuttut . That is all

12-03-2001, 02:52 PM

Squat: 175x6, 215x3, 285x3 OL: 225x6

SLDL: 225x6, 275x5, 315x8

Shrug: 225x10, 255x10, 275x10


Russian Twist: 25x10 (2)

Reverse Hypers: 50x12, 100x8, 50x12


Besides the reverse hypers, I'm planning on doing some upper body HIIT punching drills later; will edit in if so.


Glute, ham, and lower back stretches during training. Also a helacious grip workout.

Weighed in at 168. Great day, overall.

For those who are wondering, the new layout is based on my new approach to training. I'll also be posting a spreadsheet at the end of each month, which will let any interested parties see how I'm tracking all the variables and using them to modify my training.

12-03-2001, 04:19 PM
Originally posted by FAngel
Good luck, you'll feel much better in the long run.

:nod: good luck!

12-04-2001, 09:21 PM
BP: 135x10, 155x6, 200x6, 205x6, 185x8

BB Row: 135x8, 165x5, 175x5, x6

Tri Extension: 95x6, 110x5, 105x5, 100x7

Front Raise: 25x6, 45x5, 40x6

Hammer Curl: 25x5, 45x5, 35x6

The other components kinda suffered today-- but screw it. They aren't the focus right now.

Weighed 169.

12-05-2001, 03:47 AM

12-05-2001, 01:12 PM

Did about 10 minutes worth of Fartlek sprinting on the hills in my neighborhood-- that ****'s rough.

Weight: No freakin' idea

12-05-2001, 04:17 PM
Originally posted by PowerManDL
Did about 10 minutes worth of Fartlek sprinting on the hills in my neighborhood

could you enlighten me as to why?

12-05-2001, 11:23 PM
If you're referring to the interval sprinting, three reasons:

1. I'd like to melt away the beer gut that two months of no training built up.

2. I'd like to improve my overall anaerobic endurance, because it will translate to improved work capacity in everything, including lifting.

and most importantly--

3. I'm training lower body again tomorrow, and restoration work like this gets rid of the soreness.

12-06-2001, 03:24 AM
your bench is getting decent for your size, probably a 240 max? bench responds *big time* to weight gain too, if you ever decide to do that

tricep extension is good too.. dont think I ever got much over 150 (at 250 on roids at the time...). of course i suck

12-06-2001, 04:16 AM
why intervals as opposed to long-distance steady endurance stuff?

12-06-2001, 03:22 PM
Sam- The current estimate I'm basing my numbers off puts me somewhere between 245 and 250. Thanks, btw. I'm planning on putting another 10 lbs or so on soon, if it doesn't come with the weights I'm moving towards.

Jane- Intervals are more specific to weight training. Aerobic endurance capability won't give me much in terms of being able to handle glycolytic activities.

You know how you can get really winded after a hard set of squats or deadlifts? Its the same idea.

12-06-2001, 06:39 PM

12-06-2001, 07:25 PM
Thanks for the vote of confidence, Jane. After tonight, I'm feeling a bit more optimistic about the ol' DL (the lift, that is. Well, me too, but mostly the lift).

Deadlift: 225x10, 275x6, 315x10

Front Squat: 135x6, 145x5

Reverse Hypers: 90x8, 110x8, 130x8

Weighted Crunch: 10x10, 20x8

Side Bends: 50x8, 60x8

Weighed 170. I've got plans for the 10RM deadlift over the next 8 or 9 weeks. I could have squeezed out a few more reps with that 315, but the thing is, my grip isn't used to that load for 10 reps. At this weight and above, 5-6 is the most I've done. Straps may be in my future, with grip training relegated to the lighter and/or shorter sets.

12-06-2001, 11:05 PM
[i]Originally posted by PowerManDL
You know how you can get really winded after a hard set of squats or deadlifts? Its the same idea. [/B]

I think I'm confused, are you saying that aerobic endurance will increase anaerobic endurance? I used to pass out and throw up from doing squats but then one day I was just able to start doing them, and I don't know why. Ithink it might be related to my diet or the time of day I work out, but I'm not sure.

12-07-2001, 12:19 AM
No, and that's the point I was trying to make--

Sprinting, or any high-intensity cardio work, is more at the border between anaerobic and aerobic work-- what's called the anaerobic threshold.

By training sprints and similar activities via intervals, you improve the body's ability to do work in that metabolic zone.

12-07-2001, 12:47 PM
Push Press: 120x5, 135x5, 145x5

Pullup: +40x5, +45x5, +50x5, +25x10

Dips: +60x5, +75x5, +90x5

Lateral Raise: 20x8, 25x8, 30x6

EZ Curl: 50x5, 55x5, 45x8
-Weight added to the bar.

Hyperextensions: 1x20

Weighed 169. I meant to do some cardio today, but I didn't feel like it, so fuckit. Not much in the way of records today, except the dips. I could have done more, both weight and reps, if it weren't for this curious crushing sensation in the upper part of my sternum. I didn't want to aggravate it, so I left well enough alone.

+100 is mine next week, though.

12-10-2001, 07:21 PM
Squat: 190x6, 235x3, 295x3

SLDL: 235x6, 285x5, 325x8

Russian Twist: 25x10 (2)

Romanian DL: 135x12 (2)

Weighed 170.

The SLDL is going great. The squat I'm not so proud of. I really really need to find out what's holding it back, whether I have some biomechanical or technique issues, or if its just psychological, but the discrepancy is starting to get annoying. With my lower body strength, I should be doing a lot more.

12-10-2001, 10:43 PM
I figured I'd put up today's diet just for the hell of it. Every day is different, but this is more or less how I eat every day.

1- 6 AM- 2 eggs, 2 egg whites, 1 bowl oatmeal, 1 glass skim milk

2- 8 30- Turkey and cottage cheese sandwich, granola bar thingy

3- 11- Second sandwich, apple

4- 3- Don't remember, but I ate something-- had a cup of green tea with it, too

5- 8 30ish- Post workout-- a cookie, a glass of milk, and my special protein mixture of tuna, spices, and cottage cheese

6- Haven't eaten it yet, but probably a tbsp of olive oil

chris mason
12-11-2001, 06:53 AM
Originally posted by PowerManDL
Squat: 190x6, 235x3, 295x3

SLDL: 235x6, 285x5, 325x8

Russian Twist: 25x10 (2)

Romanian DL: 135x12 (2)

Weighed 170.

The SLDL is going great. The squat I'm not so proud of. I really really need to find out what's holding it back, whether I have some biomechanical or technique issues, or if its just psychological, but the discrepancy is starting to get annoying. With my lower body strength, I should be doing a lot more.

Powerman, I would like to offer some advice here. You are aorund 5'11" or so, right? You weigh 170 ish. I think part of your problem with squats has to do with your bodyweight relative to your height. In other words, if you were 5'2" tall, 170 would make you a thick dude, but not at 5'11" ish. In my own training, I have found my squat strength to be tied very directly to my bodyweight. In other words, when I am trying to gain bodyweight, assuming hard training, my squats respond much better than if I am trying to maintain a bodyweight/bodyfat level. Based on your daily food intake (from your post), I think you may wish to try adding about 1000 calories to your daily diet and see what happens. I know you like to have a high strength to bodyweight ratio, but I think you are pretty near to what your body is capable of at your current weight. I think a way to see your lifts explode (especially lower body) would be to concentrate on gaining some bodyweight.

Gyno Rhino
12-11-2001, 09:19 AM
Hey, skinny, your ribs are showing!

12-11-2001, 10:40 AM
Yeah, I've actually been toying with that idea-- but I'm trying to shave off a few lbs. of unsightly fat at the moment.

I'm not sure what that calorie total adds up to, but I figured out I need something like 3600-3800 calories a day to gain. I know what I eat is not nearly enough, but thats the idea at the moment.

Thanks for the advice, though. I do have plans to move up to 180 or so in the near future. One thing I did notice in reviewing my records is that I very rarely do squats for more than 6 reps, whereas on my other good lifts, I'll do heavy sets, but I'll also do higher rep sets, say 8-10's. Because of that, I'm going to start throwing in a higher rep set at the end of the squat session.

Which, hopefully, will tie in to the mass-gain.

12-11-2001, 02:04 PM
BP: 135x10, 165x6, 205x6, 210x6, 190x8

BB Row: 135x8, 150x6, 175x6, 185x6

Tri Ext: 95x6, 100x3, 115x5, 105x5

Front Raise: 30x6, 35x4, 50x5, 45x6

Hammer Curl: 25x5, 35x3, 50x4, 45x5

Weighed 168.

12-13-2001, 08:14 PM
DL: 235x10, 285x6, 315x1--335x8

Front SQ: 145x5, 165x5, 175x5

Weighted Crunch: 15x10, 25x6

Side Bend: 50x8, 75x6

Reverse Hyper: 90x8, 120x8, 140x8, 50x12

Weighed 168. The DL wasn't quite what I wanted, but its still one hell of a PR for me. I could have gotten the last two reps for a total of 10, but my grip was failing and it would have taken *everything* out of me. I didn't think it was worth it. After today, I'm looking forward to the lower body deloading weeks.

12-14-2001, 06:59 PM
Overhead Press: 95x8, 115x6, 135x5

Pullup: +45x5, +55x5, +60x5, +30x8

Dips: +60x6, +80x5, +100x6

Lateral Raise: 20x8, 30x6, 35x6

EZ Curl: 55x5, 60x5, 50x8

Weighed 168. I was going to do the overhead presses seated, but some focker decided to load up the bar, do a set, and chit-chat for 15 minutes. I didn't have time to wait.

On the positive side, I got records in the pullup and especially the dip. That +100 went up almost too easy.

And just for those that are thinking I have a weak curl, those numbers are only the weight I'm adding to the EZ bar. Its one of those 4 ft. bars, and judging from its weight, its about 20-25 lbs. Its just easier to keep track of the weight I put on instead of trying to add in the bar weight.

That's all for this week.

12-15-2001, 03:53 PM
Db Flyes: 20x20 (2)

External Rotations: 20x12 (3)

Hyperextension: x20, x15


20 minutes on the exercycle.

Weight: Don't care

12-17-2001, 01:22 PM
SQ: 205x6 (3), 190X6, x8

SLDL: 235x8 (3), 205x8

Leg Ext: 160x8 (5)

Hyperextensions: 1x15

Weighed 169. Damn, this was a *killer* session. I dropped the poundages, but I also dropped the rest intervals to <60 seconds.

I could barely walk out of the gym. If anyone's looking for a good cutting or carb-depletion workout, this is it. BTW Tina, this is the same concept as I was talking about the other night.

12-18-2001, 09:04 PM
BP: 135x10, 165x5, 210x5, 215x5, 195x8

BB Row: 135x8, 175x5, 205x6, 185x8

Tri Ext: 95x6, 110x3, 120x6, 100x8

Front Raise: 30x6, 40x4, 55x6, 30x8

Hammer Curl: 25x5, 35x3, 50x4 (-), 30x8 Db Curl: 30x8

Weight: 168

All I have to say is, where did all those PR's come from? Looks like I was seriously underestimating myself on the rows-- and the rest, I'm not arguing with.

12-18-2001, 09:07 PM
Good feeling when that happens, isn't it? ;)

12-19-2001, 04:24 AM
Originally posted by PowerManDL
SQ: 205x6 (3), 190X6, x8

SLDL: 235x8 (3), 205x8

Leg Ext: 160x8 (5)

Hyperextensions: 1x15

so are the numbers in parentheses reps or sets?

12-19-2001, 03:04 PM
The way I notate things is Weight x Reps (Number of Sets).

So 205x6 (3) means 3 sets of 6 with 205 lbs.

12-19-2001, 05:13 PM
ahh...okay...interesting....so that's a pretty high volume routine then.....4-5 sets 30second rest huh?

deep. i can see how your ass would be whupped after that....

12-19-2001, 05:29 PM
Definitely. The idea in a true muscular endurance cycle is to get 6 sets with the starting weight.

That's obviously something to work up to-- but at the same time, the fat burning effect of both the workout and the resulting muscular adaptations would be unreal.

Of course, this is something that would have to be done after a period of strength and hypertrophy work; it doesn't help much to train muscle to burn fat if you don't have muscle to begin with.

12-20-2001, 05:33 PM
Front SQ: 135x8 |--- Knee Problem----|

Shrugs: 225x10, 275x8, 295x8, 225x10

Behind-the-head Crunch: 10x10, 25x8, 10x15

Reverse Hyper: 90x8, 150x6, 60x15

Weighed 168. I wanted to go higher with the front squats, but when I loaded up 175 for the second set, my right knee decided not to cooperate. As I don't like injuries, and that bastard has been notorious for giving me hell, I took the safe road and stopped doing them. I'm going to have to rotate these out for awhile, till I can tend to that knee. Oh well.

12-22-2001, 05:02 AM
Dips: +60x6 +85x5 +110x5

Pullups: +45x5, +60x5, +65x5, +35x8

OH Press: 95x5, 105x5 (2)

EZ Curl: 60x3, 65x5, 55x8

Weight: fuckit.

12-23-2001, 07:16 PM
I'm only doing two training days this week. Mainly because of the holidays and my work schedule, I'm not going to have the time to do all the workouts. I conveniently scheduled the deloading week to occur here, so its all good.

Last time I busted ass like this for three weeks, then took one back, I gained about 7 pounds. We'll see.

12-26-2001, 09:25 PM
BP: 135x6, 185x5, 205x3, 225x1, 205x2 (2, static-dynamic)

Pullups: +45x5, +55x5, +60x5, +45x3 (2, static-dynamic)
Supersetted with
Dips: +45x5, +80x5, +100x7, +80x3 (static-dynamic)

Db Curl: 35x8, 40x6

Weighed 168.

12-27-2001, 06:38 PM
DL: 225x6, 295x5, 335x1 (2), 355x6

Shrugs: 225x10, 305x8, 275x3 (2, static-dynamic), x10

Short and simple. I'd have gotten at least one and probably two more reps on that dead if it weren't for those meddlin' forearm flexors. At least the strength is where I need it, and its nothing wrist straps can't solve.

12-27-2001, 06:56 PM
On the static dynamic excercises do you do the static portion on the bottom of the lift?

12-27-2001, 07:41 PM
Whatsup bro? Nice journal.. I am curious bro what are you training for right now? Looks like strength to me but I just wanna make sure..


Chris Rodgers
12-27-2001, 08:14 PM
Straps-----> tuttut

12-28-2001, 08:31 AM
Originally posted by getin bigger
On the static dynamic excercises do you do the static portion on the bottom of the lift?

Yah. Its a two second hold at the bottom, followed by an explosive concentric. On "bottom up" movements like shrugs, pullups, etc., I go into the movement slightly and start the hold there.

MonStar-- Strength. But thats about to change for a few weeks.

Latty-- tuttut

12-28-2001, 10:00 AM
Cheat day!!

Which means I went and got LIT last night. I'm still drunk now as I type this.

I know, I know. But this time, it was my decision, not a mood swing. I've been a good boy, so I took a Fun Night.

Now let me tell you the fun story.

We went down to my buddy's place. He's practically got a bar in his apartment, and he got an actual bar for Christmas. So naturally we went and abused this. After a few hits of 151, I was ready to hit the club (once Comic View was over). So I ran into this chick I'd been having relations with, and somehow ended up over at her place. I messed up and CB'd myself, cause I got sick. She locked the door on me and I had to sleep in the floor. It was cool though, cause my friend got some action and I spread the Christmas cheer to everyone in my cell phone when I got woken up at 7 30 AM.

I'd rate this night an 8 on the Fun-o-meter.

Chris Rodgers
12-28-2001, 11:54 AM
LMAO!! She locked you out? Bwahahahahahahaha

You definitely ain't no Milton Bradley. ;)

01-01-2002, 09:13 PM
Ok, back to work:

One-arm Db OH Press:20x8, 40x6, 50x6, 40x10

Lateral Raise: 20x6, 30x8, x6

Db Curl: 30x6, 40x8, 35x8

Reverse BB Curl: 50x8, 60x6, 70x5

I did this workout at home with a cheap weight set my mom got for Christmas, so I'm not sure how accurate the numbers are wrt the weights I use in the gym. But hell- the gym was closed, and it was a pretty decent session, so who's complaining?

01-01-2002, 09:15 PM
Do you feel that One Arm over head presses are harder than 'two arm'? I've never really seen someone do one arm at a time.

01-01-2002, 09:17 PM
lol-- it was more a matter of necessity. There wasn't enough weight to have two Db's that heavy.

However, I did like the movement. I may make these my staple on shoulder day. It also solves the problem of how to power clean the weight into position.

01-01-2002, 11:10 PM
Got to playing with the webcam, and I thought I'd put up a little something for the ladies.

You can see what I'm talking about when I say I have small wrists.

Chris Rodgers
01-02-2002, 07:02 AM
Don't you mean small biceps? :p

hahaha, just fuggin wit ya. I weigh 150, remember?

01-02-2002, 09:50 AM
what's that dripping off your humerous Matt?

01-02-2002, 09:52 AM
damn you do have tiny wrists. they make your forearms look huge.

01-02-2002, 12:25 PM
hee hee That's coz he does push and pull exercises the same day.

01-02-2002, 12:47 PM

That's right, and don't you forget it.

01-02-2002, 12:50 PM
SQ: 135x8, 205x6, 225x5, 275x1 (2), 225x10

SLDL: 225x8, 315x3, 345x5

Leg Extension: 220x8, 260x8, 280x8

Calf Raise: 400x8, 420x6

Weighed 168. I was going to do some leg presses, but a hive of the species Flabbius chattius donothingus set up a nest around both LP sleds. I'll just toss them in next week. I also did the calf raises with the explosive static-dynamic cadence I talked about awhile back. They really hurt.

01-02-2002, 01:48 PM
Originally posted by PowerManDL

but a hive of the species Flabbius chattius donothingus set up a nest around both LP sleds.


Man, that sounds serious.

01-02-2002, 10:09 PM
Ok, after looking at my pathetic squat, I've decided to do something about it. I want that bitch improved, ASAP.

With that in mind, I sat down and drew up the following totally insane program. My mass goals are still the same, but I've tweaked things a little:

Squat- 6x2, ~85% (static-dynamic effort)
Reverse Hypers- Light

Shrugs- 2x8 (Cleans- 5x1)
Weighted Pullups- 2x5
BB Row- 2x6
Curl- 1x5, 1x8

Squat: 3x1, 1x6, 1x8 (repeated effort)
SLDL- 3x8
Reverse Hypers- Heavy

Bench Press- 1x6, 1x8
Incline Press- 3x3
Dips- 1x6, 1x8
Tricep Extension- 1x6, 1x8

01-02-2002, 10:22 PM
Why SLDL? Why not DL? :rolleyes: foo..

01-02-2002, 10:48 PM
Because I want the hamstring and glute development.

01-02-2002, 10:59 PM
That program's totally insane.

01-02-2002, 11:03 PM
It was either that or be totally silly.

I thought totally insane sounded more menacing by far.

01-03-2002, 12:07 AM
LMFAO!!!@Flabbius chattius donothingus
That's faaacken hilarious! Anyways keep up the good work bro!

01-03-2002, 01:52 PM
I'm worried because this hive is only the beginning. See, about this time every year, most of the species tends to flock to the gyms, much like swallows or monarch butterflies. Being that mine is a "hip and trendy place," I'm worried that F. chattius donothingus will overrun the joint.

The one ace I have is that none of them know what a power cage is. The Smith machine will take the brunt of the ones that want to get daring and do "squats."

I may have to give up benching for a month, though. At least until their migration is complete.

01-03-2002, 08:14 PM
Same thing here bro...this week has been full of chattiusdonothings at the gym but thaz ok slowly they will migrate elsewhere.:cool:

01-04-2002, 03:15 PM
BP: 135x6, 185x5, 205x3 (s-d), 220x3, x2, 205x2 (2, s-d)

Incline BP: 135x6, 185x2, 155x8

Dips: +45x6, +80x5, +100x4, +125x6 sec, +105x2, +90x3 (s-d)

Tri Extension: 95x3, 110x3, 100x8

Db Extension: 35x6, 45x5

Weighed 167.

Honestly, I don't know what the hell happened today. I was all over the place in weight and reps, with almost no consistency.

I feel I'd have gotten a good 5 with 220 on the BP if I'd bothered to get a spotter, but I didn't want to risk dropping it on me.

Its like I'm wanting to train for mass, but when I'm deciding on the sets, I end up leaning towards heavy, lower-rep sets.

I'm going to start doing something along the lines of the WBB chest and back workouts while I'm doing the squat specialization the next few weeks. At least that way I'll have some decent roadmap to base things on.

01-05-2002, 02:10 AM
Here's a somewhat decent back shot, considering the sucky quality of my webcam:

01-05-2002, 02:49 PM
Shrugs: 225x10, 285x8, 315x10, 335x6, 285x4 (s-d)

Pullups: +45x5, +60x3, +70x4, +45x4 (s-d)

BB Row: 135x8, 185x6

Db Row: 90x6, x8

Cable Row: 180x8, 190x8

EZ Curl: 50x5, 60x3, 70x2

Weighed 168. Just a note-- this looks like a lot, but I basically cut out the BB Rows halfway through because they didn't feel right. I'll be taking them out for the duration of this mass cycle.

01-05-2002, 03:53 PM
why three types of row matt?

01-05-2002, 03:57 PM
i think you should add as$rows to your routine.

01-05-2002, 05:20 PM
Originally posted by The_Chicken_Daddy
why three types of row matt?

I was only going to do two, but as I said, I wasn't up to the BB rows, so I quit them during the warmup sets. I added the cables in so I didn't shortchange myself.

01-05-2002, 05:27 PM
why two types of row matt?

01-05-2002, 05:29 PM
Because I don't like pullovers, and there's not much more to be done for back.

01-05-2002, 05:34 PM
are two types of row necessary for your current training?

01-05-2002, 09:43 PM
Does it make a difference?

01-06-2002, 05:52 AM
do you understand the word 'redundancy' chickshow?

01-06-2002, 11:11 AM
Mainly because I feel the row is the most effective movement for my back, besides pullups. And I'd already done pullups.

01-07-2002, 02:02 PM
SQ: 185x5, 205x3, 225x3, 255x2 (6, stat-dyn)

Crunch: 15x8, 25x6 (2)

Side Bend: 60x8, 70x6, 75x6

Rev. Hyper: 90x8, 100x8, 110x8

Calf Raise: 360x10, 400x6 (plyo), 420x6 (2, plyo), 500x8

Weighed 168.5

A word about diet: Chigsy and I have been putting some work in on a little side project dealing with optimization of diet. Nothing major, just finding out exactly what will help with the workout and recovery afterwards, and a few other tricks to avoid fat gain overall.

Today went as follows:

Breakfast, ~11 am-- 2 egg whites + 2 whole eggs scrambled, 1 cup oatmeal, 10 oz. skim milk, and some sausage.

1 hour Pre-lift, ~12:15-- Whey + OJ

Immediately pre-lift, ~1 pm-- 1 cup green tea.

Immediately post-lift-- whey + skim milk, 1 apple, a salad, 1 multivitamin.

The idea in this case was to time the insulin spike so it hit right about or a little after the workout started.

The result? It was fantastic. It felt like I had limitless energy. If I had one complaint, its that I started to wear down towards the end. I think that could be solved by eating a few more carbs, say a banana or two, with that meal, or even by eating something complex like an apple right before hand to prevent a glucose crash.

The idea now is to eat a protein/fat/fiber meal in about an hour, and again 1-2 hours after that, then one more before bed.

But so far, I'm pleased.

01-07-2002, 04:33 PM
the problem with eating an apple is that the fibre will slow the initial insulin release from the rise in blood sugar from the high GI carbs. Maybe not to any great extent, but i don't think it's something you *need*.

The rundown feeling may be due to your body getting used to the new diet [you may feel this a lot worse soon as your body responds to the carb control.]

also how much sleep did you get last night? and how much in general over the past few days?

01-07-2002, 10:22 PM
I've been sleeping well the past few days--

Also, going from post-lift to now (bedtime) with no carbs has definitely caught up to me. I have energy, but I'm having to fight myself from having any carbs. I just devoured two salmon patties, half a grilled chicken, some cold cuts, a *tiny* spoonful of cottage cheese, and two tbsps of olive oil-- and I'm still hungry.

Chigs, on the bulking diet, it might not hurt to add some complex carbs to the pre-bed meal. I know right now, I could definitely use them.

Advice taken on the post-lift, though. Whey + skim will work fine immediately-- we may need to make some tweaks to the 1 hour post-lift meal to accomodate that, though.

01-08-2002, 07:40 PM
Pullups: x8, +25x6, +35x6, +45x8

Tbar Row: 90x8, 135x8, 155x6

Reverse Curl: 30x10, 40x10 (2)

Weighed 170 :D . Well, this one was short and simple, mainly because I'd just done back on Saturday. I'm adjusting to the new split and I didn't want to skip the day, so I just did it light.

On to the diet experiment-- today was better than yesterday, but I made the following changes: First, I ate the pre-lift meal about 30 minutes before hand, and added a banana to the whey + OJ mix. Second, I used whey + milk and oatmeal as the post-lift meal.

I'm feeling, I don't know-- energetic, pumped, I really can't describe it. Also, I'm up two pounds. If I can keep up this kind of calorie intake, 180 will be mine soon.

01-09-2002, 09:11 AM
No, don't add any carbs before bed. there won't be a spike from low GI carbs, but there'll still be an insulin release which will inhibit our lovely little 'fat burner' glucagon.

you're only a few days into it - i told you it'd take a period of adjustment. give it time. And get some more green veg down ya.

01-09-2002, 12:33 PM
Ya, working on it-- last night went a lot better in terms of the low blood sugar feeling.

I'm buying more protein and fat sources, and upping my salad intake today. However, I'm loving it so far. I'm getting lots of calories, and the feeling during the workout is phenomenal.

01-09-2002, 04:33 PM
I'm glad that your diet is going well Powerman...hopefully you are onto to something really good here. Anyways good job and keep us updated aight?:cool:

Oh yea and also it would be great to discuss a cutting diet along those lines.....:D

01-10-2002, 04:06 PM
SQ: 135x8, 185x5, 205x3, 225x3, 275x1
265x6, 245x8

SLDL: 275x6, 325x6, 315x6

Weight doesn't matter right now. I'll start weighing in every Monday and Friday, because of fluctuations I doubt I'll start to see any trend day to day.

Squats feel better to me after a long warmup, hence the, well, long warmup.

01-11-2002, 06:44 AM
Awesome man, keep it up!!

01-12-2002, 12:23 PM
BP: 155x6, 185x5, 210x3, 220x5

Dips: +45x6, +90x4, +115x3

Db Flyes: 40x8 (3)

BB Extension: 95x5, 105x8

Db Extension: 30x6, 35x8

Weighed 167. I got the 220x5 set this week, albeit with some *slight* help on the last rep. I'm counting it by God and going up next week; 225x5 is mine. I also took off the last high-rep set. I don't think I hurt too much by doing that. I didn't quite get my rep goal on the dips, but I didn't expect to either. Still, it was nice having two 45's and a 25 on my waist and even moving it, let alone 3 reps. I'll stay with that weight till I hit a good 6 with it. Triceps, well, they took a beating last week but they obviously liked it. I set the weight/rep goals based on last week, and they weren't even taxed by those sets. So we're going up on those next week.

01-14-2002, 09:22 PM
Stuff I did tonight:

Squats!: 185x5, 205x3, 225x3, 265x2 (3, stat-dyn), 225x3 (3, stat-dyn)

Crunches: 15x6, 25x6 (3)

Side Bend: 60x6, 75x6 (2)

Reverse Hypers: 90x8, 110x8, 130x8

Calf Raise: 380x8, 420x6 (3, ballistic), 520x8

Funny stuff I saw tonight:

A guy watched me pause at the bottom of one of the sets with 225, so he nicely asked me if I wanted a spot. I told him no thanks, then watched as he spotted his buddy on front squats with 155 lbs, shouting "good form, keep it up" as his friend's back rounded, knees bowed in, and arms quivered. To top it off, they had raised their heels, I guess to make it easier as they went to the incredible depth of two inches above parallel.

01-14-2002, 09:26 PM
Great lifts assmaster. :thumbup:

01-15-2002, 09:33 AM
how's the diet going for you matty?

do you think it's aiding your lifts and what not?

keep us better informed, or things may just get nasty.

01-15-2002, 10:12 AM
I think it is, especially before and after the session. Though I have been playing with it to see if I can get "tweak" it some.

01-16-2002, 12:19 AM
Shrugs: 225x10, 315x8, 345x6 (2), 315x8, 275x10 (2)

Pullup: +45x5, +60x3, +70x5, +75x4, +50x8

Tbar Row: 90x8, 135x6, 165x5, 135x8

EZ Curl: 50x3, 60x3, 70x3+1 negative

Reverse Curl: 40x10, 50x10 (2)

Well, I did it. I broke down and got some straps. I have to say it helped a lot on the shrugs, and I'll probably see similar improvement on the DL and SLDL as well. Other than that, nothing too extraordinary today. Everything progressed, and I suppose that's all I can ask.

01-16-2002, 01:13 PM
No training today. And I should add that my traps and brachioradialis hurt terribly right now.

01-17-2002, 11:06 PM
Squats!: 135x8 185x5 205x3 225x3 285x1
275x6, 255x8

SLDL: 275x6, 345x6

Not too bad today. All-time PR's in the 6 and 8 rep range on the squat. And with straps, that SLDL was just too damn easy.

01-19-2002, 01:55 PM
BP: 155x6, 185x5, 210x3, 225x2, 205x7

Dips: +45x6, +90x7

Db Flyes: 45x8 (2)

Threw in a set of paused speed benches here, 135x3 for 2

BB Extension: 95x5, 110x8

Db Extension: 30x6, 40x7

Hmmm.... I used a slower cadence on the bench press, being that I was shooting for 8's. It helped, but I'm going to have to get used to that new speed. Other than that, not much of interest here.

01-21-2002, 11:43 AM
Thought I'd let you know I'm trying this whole Hgihg Gi pre lift and low GI post lift idea. I've never really lifted well with carbs pre lift, but today was the first day and it felt great. My recovery between sets was excellent. I just think I need to eat more carbs pre lift so that I don't need to eat so many post to meet my carb requirements for the day.

01-21-2002, 12:11 PM
Curl Jockey Day!!

BP: 135x3, 185x2 (3 sets each, waved, 3 second pause)

Db Row: 90x6, 100x6

Db Extension: 25x6, 40x8

Reverse Curl: 40x10, 60x10, 50x10

Db Preacher Curl: 40x6 (2)

01-22-2002, 08:15 AM
Just wondering if you gave ephedrine a try yet. I was wandering through some old threads where you mentioned it.


01-22-2002, 09:45 AM
I've tried it here and there, but I don't really notate when I do.

I've also found that a strong cup of green tea before hand gives me about the same effect.

01-22-2002, 09:48 AM
green tea replacing ephedrine?


01-22-2002, 10:01 AM
Its a stimulant.

01-22-2002, 10:03 AM

*goes to get some tea and put green dye in it*

01-22-2002, 10:04 AM
That will most likely just make you sick.

01-22-2002, 10:06 AM
should i make it like grass green, or booger green, or mould green?

01-25-2002, 04:07 PM
Deadlifts! 225x6, 275x5, 315x5, 355x1, 365x1, 380x1, 365x5

Shrugs: 225x8, 315x6 (3)

Cable Row: 150x5, 180x6 (2)

Db Curl: 30x8, x6

Did this one at Tryska's gym. Apparently she's not kidding when she says that no one uses the power rack, because once I threw on the third plate on my third set, I had three guys ask me if I competed, how much I weighed, blah blah blah. Even the guy she calls "Mr. Hardcore" was impressed.

The steak and potato afterwards were so sweet, I just totally flipped out and started uppercutting everybody in the whole city.

01-25-2002, 06:31 PM
How long have you been working out?

01-26-2002, 01:36 PM
A bit over three years now.

Anyways, its assessment time.

First the bad things:

Bench Press-- I've stalled out in the 5RM range, so I'm going to start doing totally sweet things to continue building strength without changing the exercise. Also, I've noticed that I'm stalling right off the chest, so I'll be taking that into account as well.

Curls-- These have always sucked. However, I'm going to concentrate on doing no less than 6 reps with them, with the mainstay falling around 8. That should help (I hope).

Grip-- Used to be a strong point, but now I'm finding that I can't hold on to my deads, shrugs, and sldl's for anything more than 5 reps. So, on those movements I'm going to use straps on the heavy and/or higher rep sets, then throw in some direct grip work afterwords, in the form of static holds and reverse curls.

Shoulders-- These still look fairly good, but I've done zero direct work for them lately. I think they'd do better with at least a few sets a week.

Now the good things:

Squats-- What can I say? After two weeks of hammering these, they're as good as they've ever been. For that reason, I see no point in changing.

Deads-- Same. The hamstring/glute strength I built from squats obviously carried over, so again I see no reason to change this.

Lats-- Always a strong point. I'm going to continue with the rowing and vertical pulling movements.

With that in mind, here's the plan for the next month or so:

Static-Dynamic Squat
Reverse Hypers

Shrugs- 6's and 10's
Pullups- 5's
HS Row- 8's
BB Curl- 3x8

Heavy Squat (work to a heavy 1-3, then 6, then 8)
SLDL- a few sets of 6
Static Holds
Reverse Curl- 2x10

Bench Press (work to a single, then 8)
Supplemental BP work
Db Flyes- 3x8
Push Press- 4x5
BB Extension- 8's
Db Extension- 6's

01-28-2002, 08:06 PM
Stuff I did tonight:

Squat!: 185x5, 205x3, 225x3 265x2, 225x3 (3 second hold, 2 sets each)

Tossed in a set of front squats with 135x5 just for the hell of it-- I'm going to start working on the form for these and overheads again.

Crunch: 15x6, 30x6, 25x8

Its getting awkward hanging on to the plates behind my head, so I'm going to start using dumbells.

Reverse Hypers: 90x8, 110x8, 140x6

Weighed 167. I'm going to have to start eating the fatass diet to gain weight, it looks like. That means plenty of beer, Hooters, and McDonald's. Screw this pussy bulking.

captain piddles
01-28-2002, 08:10 PM
265X2 for squats=nice
good job:)

01-28-2002, 08:19 PM
Originally posted by PowerManDL
That means plenty of beer, Hooters, and McDonald's. Screw this pussy bulking.

lol. Kick some ass, man. :)

01-28-2002, 08:40 PM
Originally posted by captain piddles
265X2 for squats=nice
good job:)

Thanks cap- but that's not a maximal attempt by any means. I got 8 reps with it last week. :D

I'm doing those with a 3-second pause at the very bottom then exploding up. Its one of those "use submaximal weights for a specific training effect" things I'm so fond of.

captain piddles
01-28-2002, 08:43 PM
for me it would be a step up, I squat 235 at 3 sets x10x8x6
I still think its awsome

01-29-2002, 10:50 AM
Shrugs: 225x10, 315x6, 355x6, 315x10

Pullups: +45x5, +60x3, +70x3, +75x4.5

V-bar Cable Row: 160x6, 180x6, 190x6, 200x6

BB Curl: 60x8, 70x8, 80x8

01-31-2002, 01:40 PM
Squats!: 135x8, 185x5, 205x3, 225x3, 295x1
285x6, 265x8

SLDL: 275x6, 355x5

Static Holds: 315x10s, 365x8s, 405x6s

Reverse Curls: 60x10, 70x10

Wow. I knew it was going to be a good day on squats when the warm-up single went up so easy. I could have gotten 6 reps with it. I'm entering into entirely PR territory now; I've never done more than 3 reps with anything over 280. However, if I keep progressing with the 6's, the 8's are going to have to go away for the moment, which I think is an acceptable sacrifice.

The SLDL's have about reached their peak as well, I think, unless the absence of the 8RM squat can help that out some.

As for the static holds-- I can barely type right now. Ouch.

01-31-2002, 01:42 PM
damn..good session. that SLDL is straight-up nasty.

02-01-2002, 02:11 PM
BP (APRE): 135x10, 160x6, 210x5, 205x6

BP Assistance: 185x6, x5 (super wide grip), 175x3 (2, static-dynamic)

Overhead Press: 95x5, 105x5, 110x4.5, 105x5

BB Extension: 95x5, 115x6, 105x5

Db Extension: 30x6, 40x4 Negatives

Weighed 168. I'm quite thoroughly pissed at this entire session. I've got drops in everything across the board. This is what I get for taking a week off of pressing. But on that note, I'm going to fix it.

I'm hybridizing Tuesday and Friday's separate back and chest workouts as follows:

Static-Dynamic BP- 6x2
Cable Row
BB Curl

OH Press
BB Extension
Db Extension

This well let me press twice a week, which is what my BP seems to want.

02-02-2002, 09:37 AM
Originally posted by PowerManDL
Static Holds: 315x10s, 365x8s, 405x6s

Excuse the ignorance, but does 405x6s mean you held 405 for 6 seconds?

02-02-2002, 10:02 AM

02-02-2002, 11:49 AM
355x5 for sldl's, excellent work on these Matt!!!

Chris Rodgers
02-02-2002, 02:56 PM
Good job biatch.

Do you use a mixed grip for static holds??

02-04-2002, 02:03 PM
Yeah, I have to-- I can't hold on to more than about 275 with overhand.

Squats!: 185x5, 205x3 225x3, 265x2 (2 sets each, 3 second hold, waved)

Overhead Squat: bar x3, 95x3 (hold at bottom)

Front Squat: 135x3

Crunch: 15x6, 30x6 (2)

Looks like I'm going to have to start transitioning to lighter weights and direct dynamic work soon. The overheads were brutal-- my rear delts are throbbing right now, and I almost lost the last rep. However, my back/shoulders seem a lot more flexible now.

02-04-2002, 09:10 PM
Sorry to interfere with your journal, but a mixed grip holding for less than 10 seconds on statics isn't very orthodox.

Why aren't you just using lighter weights with a normal overhand grip for longer, it seems to me this would be much more beneficial for overall grip development.

02-04-2002, 09:12 PM
Because I'm shooting for a specific time with 405. When I reach it, I'll increase.

02-05-2002, 11:20 AM
Speed BP: 185x2 (2 sets, 3 second hold, 2 inches off chest), 135x3 (2 sets, 3 second hold) Wave-loaded

Shrugs: 225x10, 315x6, 365x6, 315x10

V-bar Cable Row: 170x6, 190x6, 200x6, 210x8

BB Curl: 60x8, 80x6, 90x6

02-07-2002, 07:32 PM
DEADLIFTS!: 225x6, 315x3, 365x1, 385x1, 405x1

Squats!: 225x3, 295x5

Static Holds: 365x15s, 315x20s

Reverse Curls: 60x10, 70x10 (2)

Weighed 169.5

02-08-2002, 04:45 AM
Nice lifts Bro.

Chris Rodgers
02-08-2002, 07:17 AM
'Bout time you hit 4 plates biatch!!

Welcome to the club. Wait til we make it to the 3xbw club. :dj:

02-08-2002, 07:20 AM
Question for ya.... Is that the total # of sets for squats?? or did you NOT include any lighter/warmup sets??

Nice lifts BTW

02-08-2002, 10:57 AM
Awesome lifting man!!!

02-08-2002, 12:29 PM
Originally posted by ericg
Question for ya.... Is that the total # of sets for squats?? or did you NOT include any lighter/warmup sets??

Nice lifts BTW

Thanks everybody-- I was so pumped up on ECA and Disturbed that I don't think the lift even phased me. It was still hard, but I locked it out.

And no, I didn't include any warmups for the squat, besides the 225x3. After the DL sets, I didn't think I needed any more warming up.

chris mason
02-08-2002, 05:25 PM
Good job of the deadlift Powerman!

02-08-2002, 05:36 PM
Thanks Chris-- that means a lot coming from you.

Tonight's session:

BP: 135x10, 160x6, 205x6, 210x5

OH Press (strict standing): 95x5, 105x5, 110x5, 115x5

Pullup: +45x5, +60x3, +70x3, +75x4.5, +50x8

BB Extension: 95x5, 115x7, 105x7

Db Extension: 40x8, x6

02-08-2002, 05:45 PM
Great dead Power!

02-09-2002, 01:42 PM
Just curious, how far do you lower yourself on pullups?

02-14-2002, 06:45 PM
To a full hang.

Anyways, didn't do much tonight-- I'm still recovering from the 5 day trek that started in New Orleans and ended up in Gulf Shores yesterday.

Squat: Not much-- just some warmups and a 225x10 set. My knee was still agitated from elevator tackling.

Shrugs: 225x10, 315x5, 375x6, 315x10

Static Holds: 405x10s, 365x15s

Reverse Curl: 60x10, 80x10. Last set tore up my wrist b/c some homo was using the 80lb EZ bar for 30 sets of elbow bends that somewhat resembled skullcrushers.