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Jorge Sanchez
07-06-2006, 08:49 PM
As of November 17, 2007

Ok, I'm going to try this journal thing again, since I failed at it the first time.

I've been back in the gym for about 4 months after a (non-lifting related) lower body injury which kept me out of the gym for about 7 months. Basically, I've had to start from scratch.

I've been doing Starr's 5x5 since the beginning of September.

Stats:
21 years old
6'1''
208lbs

Current best lifts (lifts when starting 5x5):
Squat: 240x5 (185x5)
Deadlift: 260x5 (200x5)
Bench: 225x5 (175x5)

Those aren't necessarily 5RMs. I've been taking it slowly - especially on the lower body lifts - since I'm coming back from injury.

Progress has been good. I've put on about 20lbs of body weight and at least 50lbs on each of the big three since the beginning of September. The only problem is that I get stretch marks very easily - I had them under control around my armpits with cocoa butter, but I've been starting to get some on my back, where I can't reach. I get my gf to put some on whenever I remember to ask her.

McIrish
07-06-2006, 09:33 PM
Jorge, small steps, man. I'd say stick with maintenance calories for the rest of summer - no need to put on a little flub while the ladies are going to see you in the least amt. of clothes right now. That being said, get back to the gym!! Everyone has a period where they feel wracked by the blahs - just lift heavy, get sore, go home and house a protein shake... next week will look up, I'm tellin ya.

Jorge Sanchez
11-17-2007, 04:09 PM
November 17

Full Squat:
115x5
145x5
175x5
205x5
240x3
175x8

Bench:
110x5
135x5
165x5
190x5
225x3
165x8

Bent-over Row:
75x5
95x5
110x5
135x5
150x3
110x8

Dips suppersetted with chinups (slow negatives)
Dips:
35x8x3
Chins:
35x2
35x1x2

EZ Bar Curls suppersetted with Skull Crushers:
Curls:
85x8x3
Skull Crushers:
85x8x3

mickyjune26
11-17-2007, 04:31 PM
It's good to see you back here. great job on starting another journal. You're not starting over. You have more wisdom, experience, and perspective than last time. Good luck in your efforts!

Sidior
11-18-2007, 03:38 PM
Following your progress should be fun man. Keep this ****er more updated this time!

Jorge Sanchez
11-20-2007, 12:49 PM
November 20:

Squat:
120x5
150x5
180x5
210x5
240x5

Bench:
115x5
140x5
170x5
195x5
225x5

Bent over rows:
75x5
95x5
115x5
135x5
150x5

Weighted Hypers: x2
Weighted Situps: x4

Notes: I'm having a bit of trouble getting this leg drive down and I lost some of my rigidity on the last rep of 225, but I still managed to get it up.

Jorge Sanchez
11-20-2007, 12:50 PM
It's good to see you back here. great job on starting another journal. You're not starting over. You have more wisdom, experience, and perspective than last time. Good luck in your efforts!

Thanks for the well wishes. I'm definitely in a better place than when I first started lifting.


Following your progress should be fun man. Keep this ****er more updated this time!

I'm going to try. It'll be good to be able to look back to see where I was at once I get back from Europe.

mickyjune26
11-20-2007, 01:45 PM
nice increases on squat. Getting back into things real nicely here.

Sidior
11-20-2007, 10:32 PM
Im sure you will get the leg drive down, just stay tight! Another strong workout man.

VikingWarlord
11-21-2007, 04:56 AM
Best journal title ever.

Jorge Sanchez
11-22-2007, 02:48 PM
November 22, 2007

Squat:
125x5
155x5
185x5
185x5

Hang clean and press:
90x5
105x5
125x5
140x5

Deadlift:
168x5
205x5
235x5
270x5

Situps:
3x12

Pull ups:
20

Notes: I felt really run down today. I didn't get much sleep last night, I didn't eat nearly enough yesterday and I was dehydrated. Deadlifts felt good, though.

PizDoff
11-22-2007, 10:10 PM
Your journal title brings to mind row upon row of monkeys on typewriters.

Jorge Sanchez
11-24-2007, 11:10 AM
Squat:
120x5
150x5
180x5
210x5
245x3
180x8
**145+purple bands (for ****s and giggles)

Bench:
115x5
140x5
170x5
195x5
230x3
170x8

Bent over rows:
75x5
95x5
115x5
135x5
155x3
115x8

Dips supersetted with pullups (slow negatives):
Dips:
45x6x2
45x5
Pullups:
45x1x3

EZ Bar curl suppersetted with CGBP:
Curl:
85x8
90x8
95x8
CGBP:
135x8
155x8x2

Notes: This was a great workout. All of my top sets felt really light, especially the squats - the weight was just flying up.

**Some guy in the squat rack beside me was using bands so I asked him if I could give them a shot, since I'd never tried them before. Sidior explained the choke, double choke, etc. to me, but I can't really remember. He wrapped them around the bottom of the squat rack a couple of times. I almost got thrown back when I unracked the weight, but I got used to it pretty quickly.

mickyjune26
11-24-2007, 12:26 PM
strength coming back real nicely. How long you sticking to 5x5?

Jorge Sanchez
11-25-2007, 09:21 AM
I'm going to stick with it as long as my gains keep coming. I'm going backpacking through Europe for three months in the beginning of January, so I'll probably stick to it until I leave. When I'm gone I won't be working out. :(

mickyjune26
11-25-2007, 09:25 AM
no way dude. just carry big logs through Europe. You could set some sort of record for longest distance traveled carrying 200+ pounds, lol. But seriously, the trip sounds pretty awesome.

Sidior
11-25-2007, 10:15 PM
Bands eh...I like it. :D

Jorge Sanchez
11-27-2007, 02:57 PM
November 27 - it's my birfday!!

Squats:
120x5
150x5
185x5
215x5
245x5

Bench:
115x5
145x5
175x5
200x5
230x5

Bent over rows:
80x5
100x5
117x5
135x5
155x5

Weighted hypers: x2
Weighted situps: x4

Notes: Felt real good today. I had good leg drive on the bench and had no problem staying tight. I probably could've put up another rep or two. Now it's time for a big dinner and some cake :D.

Jorge Sanchez
11-27-2007, 03:00 PM
no way dude. just carry big logs through Europe. You could set some sort of record for longest distance traveled carrying 200+ pounds, lol. But seriously, the trip sounds pretty awesome.

I figure my backpack is going to weigh anywhere from 30-40lbs, so I plan to do some pull-ups, push ups, split leg squats, etc. with that. Hopefully I'll be able to maintain something that resembles strength. I'm not too worried though, I'm just going to have a good time and hit the gym when I get back. I should be able to get back into it pretty quickly


Bands eh...I like it. :D

They were a lot of fun, actually. When I get back I might start incorporating them into my routine.

Jorge Sanchez
11-29-2007, 01:00 PM
November 29th

Squats:
125x5
160x5
190x5
190x5

Hang clean and press:
90x5
105x5
125x5
140x5

Deadlift:
175x5
205x5
240x5
280x5

Pull-ups:20
Sit ups:x3

Notes: Not much to report. Dealifts felt really good today, I could've gone much higher. I'm hoping to hit 315x5 before Christmas.

Sidior
11-29-2007, 01:09 PM
Another great workout. I also didn't notice it was your birthday a few days ago, so happy belated!

Coke
12-02-2007, 10:14 AM
The 3pps deads will be yours soon enough...nice session man.

Jorge Sanchez
12-02-2007, 05:10 PM
Squat:
120x5
150x5
185x5
215x5
250x3
185x8

Bench:
115x5
145x5
175x5
200x5
235x3
175x8

Bent over rows:
85x5
100x5
115x5
135x5
160x3
115x8

Dips supersetted with pullups (slow negatives):
Dips:
45x6x3
Pullups:
45x1x3

EZ Bar curl suppersetted with skull crushers:
Curl:
95x8x3
Skull crushers:
95x8x3

Notes: I was supposed to hit the gym yesterday but I got offered free tickets to a hockey game in the afternoon and then taken out to dinner so yesterday was a write off. I also got really drunk and didn't sleep well. I was really dehydrated, tired and underfed today, and my arm hurt because I just got a flu shot, but I managed to drag myself to the gym because I didn't want to miss two days in a row. I wanted to quit before I even left my house.

Jorge Sanchez
12-02-2007, 05:11 PM
Another great workout. I also didn't notice it was your birthday a few days ago, so happy belated!


The 3pps deads will be yours soon enough...nice session man.

Thanks guys!!

borracho
12-02-2007, 06:01 PM
nice steady increases!

Jorge Sanchez
12-04-2007, 08:14 PM
December 5

Squat:
125x5
155x5
185x5
220x5
250x5

Bench:
120x5
150x5
180x5
205x5
235x5

Bent over row:
80x5
100x5
120x5
140x5
160x5

Weighted hypers:x2
Weighted situps:x4

Notes: My chest and triceps still felt a little sore from Sunday (which is weird since I don't usually get sore) and I needed a spot on the last bench rep. Pretty sure I could've hit it on another day's rest.

Jorge Sanchez
12-04-2007, 08:19 PM
nice steady increases!

Thanks. I'm pretty pleased that I'm still adding 5lbs every week to all my lifts.

Coke
12-05-2007, 05:55 AM
... I'm pretty pleased that I'm still adding 5lbs every week to all my lifts.

Raising up 5lbs each time out on big movements is great!!

Jorge Sanchez
12-06-2007, 03:00 PM
December 6:

Squat:
135x5
165x5
195x5
195x5

Hang Clean and Press:
90x5
110x5
125x5
145x5

Deadlift:
145x8
185x5
225x5
265x5
295x5

Pull-ups:21
Sit ups:x3

Notes: I felt like I was going to puke about half way through my workout. I manned up and pushed through anyways. I should be hitting a 315x5 deadlift in another two weeks.

Jorge Sanchez
12-06-2007, 03:00 PM
Raising up 5lbs each time out on big movements is great!!

Yeah, it's a good feeling.

Sidior
12-06-2007, 03:24 PM
Nice job getting through the puking feeling. Progress continues to be impressive man, keep it up!

Jorge Sanchez
12-08-2007, 05:38 PM
December 8

Squat:
125x5
155x5
185x5
215x5
255x3
185x8

Bench:
120x5
150x5
180x5
205x5
240x3
180x8

Bent-over rows:
80x5
100x5
120x5
140x5
165x3
120x8

Dips supersetted with pullups (slow negatives):
Dips:
45x6x2
45x7
Pullups:
45x1x3

EZ Bar curl suppersetted with skull crushers:
Curl:
95x8x3
Skull crushers:
95x8x3

Notes: I love food.

Jorge Sanchez
12-08-2007, 05:39 PM
Nice job getting through the puking feeling. Progress continues to be impressive man, keep it up!

Thanks a lot!!

mickyjune26
12-08-2007, 08:58 PM
You're getting back into the game real nicely. Isn't it great to have the quick gains of getting back into things?

Coke
12-09-2007, 10:17 AM
Looking good bro, making gradual strides everywhere.

Jorge Sanchez
12-11-2007, 10:39 AM
So I had an exam this morning at 9:30. The professor shows up 30mins late and it takes me longer to finish than I expected. By the time I finish, it's been about 3 hours since I ate my first and only small meal of the day. Against my better judgment I decide to go to the gym, since it just down the hall from the room where I wrote my exam. I was just not feeling it at all. To make a long story short, I missed my last rep on my top set of squats, not because I couldn't do it, but just because I wasn't concentrating.

So now I'm really pissed. I decided to leave the gym and come back later to finish my workout, rather than just pissing myself off further. I may try to hit the top set of squats again.:mad: :cry: :swear: :bang:

borracho
12-11-2007, 10:43 AM
go eat some thing!

Jorge Sanchez
12-11-2007, 11:04 AM
Damn straight. I just pounded back a massive dish of pasta.

Jorge Sanchez
12-11-2007, 11:05 AM
You're getting back into the game real nicely. Isn't it great to have the quick gains of getting back into things?


Looking good bro, making gradual strides everywhere.

Thanks, guys. I'll remember your support when I head back to the gym tonight.

Jorge Sanchez
12-11-2007, 04:23 PM
December 11

Squat:
130x5
160x5
190x5
225x5
255x4

Bench:
130x5
150x5
180x5
210x5
240x4

Bent over row:
85x5
105x5
125x5
145x5
165x5

Weighted hypers:x2
Weighted situps:x2

Notes: I did the squats this morning and left because I wasn't feeling it and missed my last rep (see post #36). I went back to do the rest of my workout this afternoon and missed my last rep of bench. I don't know whether to chalk it up to a bad day, or whether this routine has just run its course - I've been using it for four months now. Regardless, I'm going to set some of my lifts back a week and try to take another run at things.

As long as I pull 315x5 next week, I'll be happy.

Coke
12-13-2007, 06:05 AM
Fine stuff throughout bro.

Jorge Sanchez
12-14-2007, 07:12 PM
December 14

Squat:
125x5
155x5
185x5
185x5

Hang clean and press:
85x5
105x5
125x5
145x5

Deadlift:
145x5
185x5
225x5
275x5
305x5

Pull ups: 15 (because I'm a bitch)
Sit ups: x3

Notes: I was feeling a bit run down so I took it easy on my first two lifts (aka: I was being a bitch). I'm happy with the deads. I think 315x5 is within reach next week.

Jorge Sanchez
12-14-2007, 07:12 PM
Fine stuff throughout bro.

Thanks, Cocoa.

Sidior
12-14-2007, 07:15 PM
Nice workout for being a bitch. I hope the exams are going well.

Jorge Sanchez
12-14-2007, 07:16 PM
Nice workout for being a bitch. I hope the exams are going well.

I'm done university!! WOOT WOOT. I finished on Wednesday.

Sidior
12-14-2007, 07:16 PM
I'm done university!! WOOT WOOT. I finished on Wednesday.

Damn you! Congrats.

Jorge Sanchez
12-14-2007, 07:18 PM
Thanks, dude. It's a good feeling.

Bohizzle
12-14-2007, 07:38 PM
Congrats on being done! Awesome progress in here man, and keep up with this routine, it's treating you well. If you start stalling slightly, then just drop the weight to a week or two ago (like u said u were thinking about doing), and work ur way back up! Keep on progressing!

Andrew

borracho
12-15-2007, 12:10 PM
congrats on escuela...whats your major? I am done as well...for the semester any way...good feeling.

Jorge Sanchez
12-16-2007, 02:42 PM
Congrats on being done! Awesome progress in here man, and keep up with this routine, it's treating you well. If you start stalling slightly, then just drop the weight to a week or two ago (like u said u were thinking about doing), and work ur way back up! Keep on progressing!

Andrew

Thanks. I actually only have another couple of weeks of lifting before I go backpacking through Europe, so I'm going to ride this routine out until I leave. I do respond to this routine very well, so I'll hop right back up on the 5x5 horse once I get back.


congrats on escuela...whats your major? I am done as well...for the semester any way...good feeling.

Poli Sci. It's a great feeling.


Anyways, I was planning to hit the gym today, but due to heavy snowfall I decided not to trek out to the gym. I opted to do some GPP instead. I must've shoveled a half ton of snow, and there's still more falling.

mickyjune26
12-17-2007, 01:27 PM
congratulations on finishing school. I'm so jealous you get to backpack in Europe. How much something like that cost?

From reading your posts, it seems taht your lifts stalled around the time your diet wasn't quite A+?

keep it up for a few more weeks. You'll see some good gains when you get back. Are you planning on watching your diet while you backpack, getting your maintenance + in?

Jorge Sanchez
12-18-2007, 04:42 PM
December 18

Squat:
135x5
165x5
195x6
195x5
225x5

Bench:
125x5
160x5
185x5
205x5
235x4

One Arm DB Row:
50x5
70x5
85x5
95x5

Weighter Hypers: x2

Notes: I tweaked my back shoveling snow the other day so I took an extra day rest and decided to take it easy today. I also switched to DB instead of bent over rows. I got some good pointers from one of the football coaches on my squat form. I was able to stay a little more upright. My back actually feels much better after having squatted.

Jorge Sanchez
12-18-2007, 04:45 PM
congratulations on finishing school. I'm so jealous you get to backpack in Europe. How much something like that cost?

From reading your posts, it seems taht your lifts stalled around the time your diet wasn't quite A+?

keep it up for a few more weeks. You'll see some good gains when you get back. Are you planning on watching your diet while you backpack, getting your maintenance + in?

I'm not sure how much it's going to cost. I'm aiming to limit my spending to 5000 over three months, but I might go over.

The day my lifts stalled my diet definitely left something to be desired. It's hard to stay on top of everything during exam time.

While I'm gone I'm just going to have a good time. I'm not going to worry too much about my diet. I'll probably be living off of wine and bread. I fully expect to come back between 15 and 20 lbs lighter as a skinny-fat man-child.

borracho
12-19-2007, 04:02 PM
I fully expect to come back between 15 and 20 lbs lighter as a skinny-fat man-child.

awesome! sounds like its going to be good times..I plan to do the same when I am done with school...in...2, er...2.5..ah fahk it.

have fun

Jorge Sanchez
12-21-2007, 06:15 PM
December 21, or the workout that never should have been

Squat:
45x8
135x5
160x5
185x4

Notes: I've been really busy this past week so I've had some trouble making time for the gym. I had some unexpected down time tonight so I decided to hit the weights. The only problem was that I had a huge shawarma meal about 45 mins before. I was planning on deadlifting, but due to having just eaten I decided to test things out with some light squats. I was resting for about 10mins in between warm-up sets and I was sure I was going to puke if I pushed any serious weight. Needless to say, I left. I'll try to make it again tomorrow, but I have tons of stuff to do.

Jorge Sanchez
12-21-2007, 06:17 PM
awesome! sounds like its going to be good times..I plan to do the same when I am done with school...in...2, er...2.5..ah fahk it.

have fun

Don't worry about it, dude. It will come faster than you think.

Jorge Sanchez
12-22-2007, 04:13 PM
December 22

Deadlift:
135x8
185x5
225x5
285x5
315x5
335x1
355x0 missed
355x1

Hang clean and press:
45x8
90x5
110x5
135x3
145x4
145x5

Pull ups:10x5x3

Notes: I was so happy to hit my deadlift goal I thought I would try out some singles. Good workout overall. I was talking to the football coach again who gave me a few more pointers on my squat (I was squatting with just the bar).

Coke
12-23-2007, 05:53 AM
Nice job, on your way to 4pps deads now.

Jorge Sanchez
01-03-2008, 02:14 PM
Nice job, on your way to 4pps deads now.

I look forward to it, but it's going to have to wait a while.

So today was my first time back in the gym since my last post in here. I went away for a week for Christmas, and since getting back I have been super busy getting ready for my trip to Europe. On top of that, I no longer get free entrance to the university gym, so I've been gymless for the past couple of days.

For Christmas, my brother got a membership package to a gym, which includes a one week free trial, which I took advantage of. My brother is pretty overweight and he wants to get into shape, so I spent most of time showing him the ropes. I don't remember my exact lifts but top sets for the big three were as follow:

Bench:
225x5

Squat:
225x5

Deadlift:
315x1

I decided to take it easy today and just get in the gym one more time before I leave the country. I doubt I'll make it again, since I'm leaving on Sunday and I still have lots more to do and people to see before I leave.

I won't be in the gym for about three months, but I intend to start the journey up again when I get back. Hopefully I won't lose too much weight and strength between now and then, but I'm not going to worry about it.

Jorge Sanchez
01-03-2008, 02:18 PM
The plan, once I get back, is to really focus on improving my flexibility and mobility over the first couple of weeks, with some light lifting thrown in, focusing on the big three. From there, I plan to use Rippetoe's Starting Strength routine until it runs its course, at which point I'll switch back to Starr's 5x5.

Jorge Sanchez
02-25-2008, 01:28 PM
I'm back!! (A little earlier than expected due to a lack of resources.)

I've been back since Thursday and have been doing a lot of static stretches to try to improve my flexibility, which pretty much went to **** while I was gone. I have yet to hit the gym because I don't actually have a membership anywhere at the moment. I hope to have all that figured out by the middle of the week.

As expected, I am much smaller and weaker. Over about 6 or 7 weeks I managed to lose over 15lbs, with at least 10 of those being muscle -- I weighed in at 193 this morning, down from 210 before I left. I am noticeably smaller all around. The good news is that I am a little bit leaner as well, but not much.

But it was all worth it. The trip was amazing and I would definitely do it again. And now I get to enjoy newbie gains once more.

I plan to ease my way into Rippetoe's SS routine and ride that until the gains stop and then go back to Starr's 5x5. My goals are to gain about 20lbs in the next 3 months, with minimal fat gain and to be stronger than before I left. I don't really know how realistic the strength goal is since I haven't tested my strength in nearly two months, but I am fairly certain it is achievable.

Wish me luck!

Jorge Sanchez
02-28-2008, 04:08 PM
So I am officially a skinny, weak, little bitch. After weighing myself over the past few days it looks like I lost closer to 20lbs. I'm hovering around 190lbs.

I went to the Goodlife Fitness for a free trial membership and, as expected, they tried to push a membership on me as soon as I got in there. I'm not going to join -- I think I'll be going back to the university gym since it is nicer and about half the price -- but at least I got a workout in.

Front squat:
45x10
95x8
135x5x2

DB Bench:
30x10
50x8
65x5x2

One arm DB row:
30x10
50x8
65x5x2

Pull ups:
BWx4

Notes: It was nice to get back in the gym, but I really have lost a lot of strength. I didn't push it today and I could've pushed more weight, but I'm trying to ease myself back into it. I think I'll be pretty sore tomorrow as is. My groin was really stiff on the front squats even though I've been stretching a lot over the past week. I was most disappointed with the pull ups. I knew I'd be weaker with on my other lifts, but I thought I might have improved on my pull ups since I've lost so much weight, but I actually declined significantly.

Oh well, time to start eating like a horse and lifting hard. I'm not currently working or schooling at the moment so I've got lots of time to workout and eat. I can't wait to start seeing some progress again.

Sidior
02-28-2008, 07:47 PM
Glad to hear the trip went well. Im sure you strength will return quickly.

mickyjune26
02-29-2008, 10:02 AM
good to have you back man. it'd be cool to see some pics of the trip. Yes, you'll be getting some good "newbie" gains, though you'll be progressing a lot faster than newbies, lol. Welcome back.

Jorge Sanchez
03-02-2008, 04:11 PM
I officially have a gym again!!

Front squat:
45x10
95x8
135x5x3

Hang clean and press:
45x10
65x8
95x5x3

Bent over rows:
45x10
65x8
95x5x3

Dips:
BWx8x3

Notes: The workout felt good. I'm still taking it easy. I think I might need to find an alternative to BO rows because it puts a bit of strain on my lower back. I noticed that before I left and I think it might be best to find an alternative before I start going heavy again. Oh yeah, I'm still a weak little girl.

Jorge Sanchez
03-02-2008, 04:13 PM
Glad to hear the trip went well. Im sure you strength will return quickly.

Thanks. I'm sure it will too. I'm really looking forward to it.


good to have you back man. it'd be cool to see some pics of the trip. Yes, you'll be getting some good "newbie" gains, though you'll be progressing a lot faster than newbies, lol. Welcome back.

Thanks for the welcome back. I had some pictures on the internet but I removed them a couple of days ago, unfortunately. I'll see about putting up a picture from each city I visited, or something like that, if I have the time.

Jorge Sanchez
03-04-2008, 02:14 PM
Front squat:
45x10
95x8
140x5x3

Bench:
45x10
95x8
135x5x3

Deadlift:
45x10
135x8
185x5x2

Pull-ups:
BWx6
BWx4

Reverse-hypers:
BWx10x2

Notes: Feeling really good. Still a lot of work to be done to improve flexibility and mobility but it's getting much better.

mickyjune26
03-04-2008, 03:45 PM
How do you do your front squats? Good job on getting into things slowly to get your flexability and mobility going. You're setting up a good foundation for some solid progress.

Jorge Sanchez
03-05-2008, 08:11 PM
I wasn't planning on going to the gym today, but it turns out I'm going snowboarding tomorrow in some fresh pow. I figured I better hit the gym today because I know I'll be too drained tomorrow after hitting the slopes.

Warm up: shoveling out 25cm of snow after the plow went by, and it wasn't the fluffy stuff.

Front Squat:
45x10
95x8
140x5x3

Hang clean and press:
45x10
65x8
95x5x3

Cable rows:
115x8
145x5x3

Dips:
BWx8x2

Notes: I feel like I'm starting to get back into the groove of things. Squats felt really good -- I think the stretching is really starting to pay dividends. I tried replacing BO rows with cable rows. It was easier on my back, but I really like the BO rows, so we'll see where I got from here.

Jorge Sanchez
03-05-2008, 08:12 PM
How do you do your front squats? Good job on getting into things slowly to get your flexability and mobility going. You're setting up a good foundation for some solid progress.

Thanks. I figure I'm in this for the long haul so I better do things right.

I use a clean grip for the front squats.

Sidior
03-05-2008, 09:03 PM
Routine is looking solid as always. Nice work on getting that flexibility up, I should really work on my own.

Jorge Sanchez
03-07-2008, 02:17 PM
Front squat:
45x10
95x8
150x5x3

Bench:
45x10
95x8
140x5x3

Deadlift:
45x10
135x8
195x5x2

Chin ups:
BWx6x2

Notes: I wasn't planning on hitting the gym today but there is a big storm forecast for the next couple of days so I thought there was a good chance I wouldn't make it tomorrow. Everything felt really good. I feel like I'm starting to get back in the groove.

Jorge Sanchez
03-07-2008, 02:19 PM
Routine is looking solid as always. Nice work on getting that flexibility up, I should really work on my own.

Thanks, I'm real good at taking routines from people who know how to get strong.

Flexibility was something that I've always neglected so I figured with a fresh start it would be good to get into the habit of stretching, although it's still a bitch to do.

Jorge Sanchez
03-10-2008, 04:30 PM
Front squat:
45x10
115x8
155x5x3

Hang clean and press:
45x10
65x8
100x5x3

Bent over rows:
45x10
65x8
105x5x3

Dips:
BWx8x2

Notes: Squats felt real strong today -- I'm really paying attention to my form. My work capacity is not as high as I'd like, but I'll work on that.

mickyjune26
03-11-2008, 10:47 AM
kudos on the stretching. I've fallin out of that practice lately. With this routine, it really looks like you're getting back into things the right way, instead of jumping to hardcore, being sore and risk hurting yourself.

Jorge Sanchez
03-11-2008, 03:03 PM
Front squat:
45x10
115x8
160x5x3

Bench:
45x10
105x8
155x5x3

Deadlift:
45x10
135x8
205x5x2

Chins:
BWx6x3

Notes: Solid workout. Nothing out of the ordinary.

Jorge Sanchez
03-11-2008, 03:07 PM
kudos on the stretching. I've fallin out of that practice lately. With this routine, it really looks like you're getting back into things the right way, instead of jumping to hardcore, being sore and risk hurting yourself.

Thanks Micky. I do really want to push near my max, but I think my progress will be much better and more sustainable over the long run like this. Plus it is nice to add weight to the bar so easily. I plan to put 20lbs onto both my front squat and deadlift this week, so I should start to be pushing near my max fairly soon if I keep that pace up. Although, I think I might slow it down in a week or two; we'll see how I feel.

Jorge Sanchez
03-13-2008, 05:05 PM
Front Squat:
45x10
115x8
165x5x3

Hang clean and press:
45x10
65x8
105x5x3

Bent over rows:
45x10
65x8
110x5x3

Dips:
BWx8x2

Notes: The stretching and front squats are probably the best thing I could have done for myself. I feel like my squat form is improving exponentially everyday. Next week I plan to add in some hyperextensions on my deadlift days, and some ab work on my non-deadlift days. I may also begin alternating between front and back squats, as well as throwing in a couple of sets of direct arm work every week.

Jorge Sanchez
03-14-2008, 02:46 PM
Front Squat:
45x10
115x8
170x5x3

Bench:
45x10
95x8
160x5x3

Deadlift:
45x10
135x8
215x5x2

Pull ups:
BWx6x2
BWx5

DB Curls:
30x8x2

CGBP:
115x8x2

Hypers:
25x8x2

Notes: My form on the big three is improving tremendously. Starting at a lower weight is helping tons. I can't wait to start moving some more weight.

borracho
03-14-2008, 03:43 PM
Didnt notice you were back, glad the trip went well. It looks like you're re-entry to lifting is going pretty well...keep it up!

Jorge Sanchez
03-17-2008, 01:28 PM
Front Squat:
45x10
115x8
175x5x3

Hang clean and press:
45x10
65x8
110x5x3

Bent over rows:
45x10
65x8
115x5x3

Dips:
25x8x3

Crunches:x3

Notes: During the last set of squats I was really able to engage my glutes to a degree I've never been able to before. Hopefully I can repeat it next time I'm in the gym. I'm going out of town for a couple of days. I'm coming back on Wednesday evening, so I hope to hit the gym that night.

Jorge Sanchez
03-17-2008, 01:28 PM
Didnt notice you were back, glad the trip went well. It looks like you're re-entry to lifting is going pretty well...keep it up!

Thanks. I checked out your journal the other day and it looks like you've been making some nice progress while I was gone.

Sidior
03-17-2008, 03:26 PM
Glad to see the numbers are still climbing.

Jorge Sanchez
03-19-2008, 08:35 PM
Front Squat:
45x10
115x8
180x5x3

Bench:
45x10
105x8
165x5x3

Deadlift:
45x8
135x8
225x5x2

Pull ups:
BWx6x3

Hypers:
25x8x2

Notes: I was on a train for about 7 hours today, so I didn't eat very well. I've been going virtually no-carb on non-training days, so I felt very drained for the first couple sets of squats, but I had a dextrose and whey shake which kicked in by the third set and everything felt much better.

When I was getting changed I was surprised to see my abs starting to poke out. I haven't weighed myself in about a week and a half, but I don't think I've been losing weight. Looks like I've worked myself into a a little recomp.

Jorge Sanchez
03-19-2008, 08:36 PM
Glad to see the numbers are still climbing.

Thanks, boss. I've still got a long way to go before I start to approach anything resembling respectable, but it's nice to add weight to the bar, nonetheless.

bigmoney
03-19-2008, 09:23 PM
adding weight to the bar with big, simple lifts man. Don't stop now.

killxswitch
03-20-2008, 08:54 AM
Good work in here. Must be nice to see the abs.

borracho
03-20-2008, 10:23 AM
Thats a great workout after 7hrs on a train. I am on a bus for about 12 hours/week going to/from work. It definately takes a toll on a human.

Jorge Sanchez
03-20-2008, 09:47 PM
Front Squat:
45x10
115x8
185x5x3

Hang clean and press:
45x10
65x8
115x5x3

BO Row:
45x10
65x8
120x5x3

Notes: I wanted to do a few more exercises today, but I had an appointment and didn't have time to squeeze them in. I felt a little drained from yesterday but everything felt good once I got going. Go Sens Go!

Jorge Sanchez
03-20-2008, 09:50 PM
adding weight to the bar with big, simple lifts man. Don't stop now.

I don't plan on stopping anytime soon.


Good work in here. Must be nice to see the abs.

Thanks. It's nice to see some definition because I've been feeling a little soft lately. I'll be real happy if I can continue the recomp and keep the numbers climbing.


Thats a great workout after 7hrs on a train. I am on a bus for about 12 hours/week going to/from work. It definately takes a toll on a human.

No doubt. I don't envy your commute. Good on you for finding time for the gym, though.

Jorge Sanchez
03-21-2008, 02:21 PM
Overhead Swiss Ball Crunches:
20x10x3

BB Curls superset with Skull Crushers:
Curls:
75x10x3
Skull Crushers:
75x10x3

Notes: I decided to finish up the rest of yesterday's workout with some weights I have laying around the house. Unfortunately, I have nowhere to do dips, so I just skipped out on those. I use a swiss ball for my crunches because of the lingering effects of an injury which makes regular sit-ups/crunches uncomfortable. I don't have an easy bar and the straight bar skull crushers were hard on my elbows. I think I'll be sticking to CGBP for my direct tricep work.

Jorge Sanchez
03-23-2008, 03:38 PM
Front squat:
45x10
115x8
190x5x3

Bench:
45x10
95x8
170x5x3

Deadlift:
45x10
135x8
240x5x2

Chin ups:
BWx6
BWx5
BWx3

Hypers:
35x8x2

Notes: I woke up early to take my cousin snowboarding this morning so I was really tired by the time my workout rolled around. I had some trouble controlling the last two sets of deadlifts. I didn't realize until I started unloading the bar, but I had 7.5lbs more on one side which through me off a bit. I also had a bit of trouble with my grip on both the deads and pull ups. Other than that, everything else was really good -- I'm still progressing really quickly and there are no signs of slowing any time soon.

Keith
03-23-2008, 06:05 PM
Great to see the weight continuing to progress. That's frustrating to see one side heavier after your set. I've done that a couple of times as well.

Jorge Sanchez
03-24-2008, 04:48 PM
Front squat:
45x10
115x8
195x5x3

Hang clean and press:
45x10
65x8
120x5x3

Bent over row:
45x10
65x8
125x5x3

Notes: The gym was insanely busy today, so I spent the first 30 mins waiting for a squat rack to open up. Unfortunately, that meant I had to cut the workout short and skip out on the dips and abs again. On the bright side, I got to see a 495lbs raw bench -- the guy didn't even have much of an arch. My second set of squats was a little sloppy, but I tightened it up for the third. Everything else was good. I really like the HC+P and I would be interested in getting into the O-lifts if I had someone to show me proper form.

Jorge Sanchez
03-24-2008, 04:49 PM
Great to see the weight continuing to progress. That's frustrating to see one side heavier after your set. I've done that a couple of times as well.

Thanks. Hopefully I won't make the same mistake again, but it was no biggie.

borracho
03-26-2008, 07:22 AM
Unfortunately, I have nowhere to do dips, so I just skipped out on those.


Do ya have a jungle gym/monkey bars around at a near by park? Thats what I use when ever I go visit my parents. It works perfect..well, for what it is.

If you scroll down to the last 2/3 of this page (http://www.wannabebigforums.com/showthread.php?t=98427&highlight=snow+chains) you'll see what I do.

mickyjune26
03-26-2008, 10:33 AM
based on your lifts in the past, you'll be getting these increases for a while. Lucky dawg! Way to keep at it in the gym. AND THE GUNS GO BOOM!!

Jorge Sanchez
03-26-2008, 03:23 PM
Front Squat:
45x10
135x8
155x8x3

Bench:
45x10
115x8
175x5x3

Deadlift:
45x10
135x8
245x5x2

Pull ups:
BWx6
BWx5
BWx4
BWx2

Hypers:
35x10x2

Notes: So I've come to the conclusion that while I was away I lost a lot more strength than I realized or wanted to admit. I've been sacrificing form to try to get my numbers back up to where they used to be, particularly on my squat -- not that my form is terrible, but there are a few form issues I want to nip in the bud before they become full blown bad habits. I've decided to work with lower weights and higher reps for my squats for the moment. The increases will also probably be a little less aggressive for the next couple of weeks while I try to work a few things out on most of my lifts.

Jorge Sanchez
03-26-2008, 03:26 PM
Do ya have a jungle gym/monkey bars around at a near by park? Thats what I use when ever I go visit my parents. It works perfect..well, for what it is.

If you scroll down to the last 2/3 of this page (http://www.wannabebigforums.com/showthread.php?t=98427&highlight=snow+chains) you'll see what I do.

I do have a jungle gym not too far from my house, but I'd have to contend with about 3 or 4 feet of snow so that's a no go for now. I'm determined to get the dips in next time, though.


based on your lifts in the past, you'll be getting these increases for a while. Lucky dawg! Way to keep at it in the gym. AND THE GUNS GO BOOM!!

That's what I thought too. But I think I got a little bit greedy upping my squat and deads 60lbs in under four weeks. I'll scale the progress back a little bit, but I don't expect to hit a wall anytime soon. BOOM!!

Jorge Sanchez
03-28-2008, 02:37 PM
Front squat:
45x10
135x8
160x8x3

Hang clean and press:
45x10
65x8
125x5x3

Bent over row:
45x10
65x8
130x5x3

Dips:
25x8x3

DB Curls:
35x8x2

CGBP:
135x8x2

Overhead crunches:
25x8x3

Notes: I felt very drained during this whole workout. I really had to push myself to get it done. Someone bumped into the bar on my last set of squats and I never really recovered from it. All in all, the workout wasn't too bad, although it took me much longer than normal to finish.

mickyjune26
03-28-2008, 02:40 PM
when they bumped into you, did it push you forward, recruiting your back too much?

Jorge Sanchez
03-28-2008, 02:44 PM
Naw, it got knocked back on my way down. I had to take a step back. I tried to reset at the top, but I was just thrown out of my rhythm.

Apart from that last set, my form felt really good. The lower weight and higher reps really allow me to perfect my form.

mickyjune26
03-28-2008, 02:49 PM
yeah dude. That's why speed squat days from Westside rock! you think you'll ever give westside a try?

Keith
03-28-2008, 02:58 PM
yeah dude. That's why speed squat days from Westside rock! you think you'll ever give westside a try?

Everyone makes the transition at some point...



Great session, though. That sucks about some dude walking into the bar and throwing everything off. I hope he was apologetic for doing that.

Jorge Sanchez
03-28-2008, 03:06 PM
yeah dude. That's why speed squat days from Westside rock! you think you'll ever give westside a try?

I'll probably give it a try in the distant future. My lifts are nowhere near where the should be to switch right now. Besides, my body responds really well to full body splits. I'm going to ride the Rippetoe routine as far as it will take me and then I'm going to switch back Starr's 5x5. I figure that should give me another 4-6 months of progress, at least.


Everyone makes the transition at some point...



Great session, though. That sucks about some dude walking into the bar and throwing everything off. I hope he was apologetic for doing that.

Thanks. He was very sorry. I'm just glad I was using relatively light weight. If it had been a max attempt I don't think I could have saved it.

Jorge Sanchez
03-31-2008, 02:15 PM
Front squat:
45x10
135x8
165x8x3
135x lots x lots

Back squat:
135x lots x lots
155x5
185x2
205x1

Notes: I was supposed to bench and dead today, but after my third set of 165 front squats there were no free benches so I decided to rep out on 135 to try to really nail down my form. I decided to keep going and did tons of sets of front squats. I decided it would be a good idea to try some back squats, which I haven't done in nearly 3 months, so I did tons of sets of back squats too.

After about 45 mins of this, the guy who had been squatting beside me the whole time started talking to me and I got him to check my form. He said my form was solid at 135, so I eventually worked my way up to 205 for a single. The back squats felt really good and I feel like my form is miles ahead of where it was when I left. I think I had another solid 40-50lbs in me, but my legs were already fried so I decided to call it a day.

Anyways, I didn't get the bench or deads since the squats took me over an hour. Depending on how I feel tomorrow, I think I'll head back to the gym to do them then. I probably won't squat again until Friday. (In case you can't tell, I'm really happy about my form.)

mickyjune26
03-31-2008, 03:08 PM
you sure worked the same deads muscles a lot doing all those squats. Nice volume man. You're doing things I couldn't do! lol

Coke
04-01-2008, 05:04 AM
Great concentrated sets of squats done basically on accident man.

Jorge Sanchez
04-01-2008, 02:31 PM
Bench:
45x10
115x8
180x5x3

Deads:
45x10
135x8
255x5x2

Pull ups:
BWx6x3

Hypers:
35x10x2

Notes: Everything was great in the gym, but I'm really pissed off because my buddy owes me $160 and he's trying to stiff me for it. ****!!

Jorge Sanchez
04-01-2008, 02:32 PM
you sure worked the same deads muscles a lot doing all those squats. Nice volume man. You're doing things I couldn't do! lol


Great concentrated sets of squats done basically on accident man.

Thanks guys, I'm really happy about my squats at the moment... well the form more than the weight, but the weight will come.

Keith
04-01-2008, 03:00 PM
Not much of a buddy if he's trying to stiff you then, eh?

Nice session, though.

Jorge Sanchez
04-01-2008, 03:23 PM
No, he's an irresponsible, spoiled, dick head. He's not really trying to stiff me, he just doesn't have any way of making any money and he doesn't want to look for a job. He's still an *******, though.

I should have hit the gym after talking to him so I could have worked off some steam, but thanks.

Keith
04-01-2008, 03:29 PM
What a ****. I hate people like that. Sorry to hear about that, man. Get the money from him when you can and get those type of people out of your life.

Jorge Sanchez
04-01-2008, 03:43 PM
The only reason I talk to him is to get my money. The worst part is that he gets pissed at me for harassing him about it.

But enough about him, it's just pissing me off.

borracho
04-01-2008, 04:00 PM
Have you seen "A Bronx Tale"? Here is a quote that has helped me in situations like this, specifically gold digging ex girlfriends :)



Colagero: This guy Louie Dumps over here, you know, he owes me twenty dollars. It's been two weeks now, and every time he sees me, he keeps dodging me. He's becoming a real pain in the ass, should I crack him one or what?

Sonny: What have I been telling you, sometimes hurting someone ain't the answer. First of all, is he a friend of yours?

Colagero: No, I don't even like him.

Sonny: You don't even like him. There's your answer right there. Look at it this way, it cost you twenty dollars to get rid of him. Right? He's never gonna bother you again. He's never gonna ask you for money again. He's out of your life for 20 dollars. You got off cheap. Forget about it.

jbrin0tk
04-01-2008, 07:03 PM
Your bench and deads are looking good, man. Nice work!

Jorge Sanchez
04-02-2008, 04:21 PM
Hang clean and press:
45x10
65x8
130x5x2

Bent over rows:
45x10
95x8
135x5x3

Dips:
35x5x2
35x6

Overhead situps:
25x10x3

Notes: No squats today because of the extra-long session on Monday. I'll get back to them on Friday. Everything felt good today, although I took my sweat ass time getting through the workout.

Jorge Sanchez
04-02-2008, 04:25 PM
Have you seen "A Bronx Tale"? Here is a quote that has helped me in situations like this, specifically gold digging ex girlfriends :)

I've been thinking about that, actually. It would be nice, but it's not just $20 -- I would really like the money. On the other hand, it's not even the money that really bothers me, it's the principle of it. I don't like being taken advantage of.

I've been planning to call him today to bitch at him some more to hopefully motivate him to get the money, but talking to him puts me in a terrible mood and I've been having a really good day so far. I found myself a decent job today and I am going back to France and possibly Italy for a month in June/July. I'll probably come back as a weak bitch again, but lounging on the Mediterranean will be worth it.


Your bench and deads are looking good, man. Nice work!

Thanks for the support. They've got a way's to go yet.

Jorge Sanchez
04-02-2008, 04:27 PM
Oh, I also wanted to mention that my body seems to be continuing to recomp. I've gained about 7lbs since I've been back yet I'm getting noticeably leaner. My abs are showing more and more all the time, my pants are fitting loser and I have a ring that used to be tight which will barely stay on my finger.

Jorge Sanchez
04-04-2008, 05:20 PM
Back squat:
45x10
135x8
205x5
185x5x2

Bench:
45x10
115x8
185x5x3

Deads:
45x10
135x8
225x5
265x5x2

Pull ups:
BWx6
BWx5x2

Hypers:
35x10x2

Notes: I went out drinking last night and felt like **** all day. I'm surprised I actually dragged myself to the gym. I was really dehydrated when I first got there and the 205 squat felt really weird -- it didn't feel heavy but it was a real grinder -- so I dropped to 185. I felt like I was going to puke during the bench, but by the time I made it to the deads I was feeling a lot better.

I was supposed to do some direct arm work today, but I just wasn't up to it. Maybe next time.

Jorge Sanchez
04-05-2008, 04:35 PM
Squat:
45x10
135x8
195x5x3

Hang clean and press:
45x10
95x8
135x4x2
135x5

Bent over rows:
45x10
95x8
135x5x3

Dips:
35x5
35x4x2

Overhead situps:
25x10x3

DB Curls:
35x10x2

Notes: I should have taken the weekend off, but I am going snowboarding on Monday and won't make it to the gym. I didn't want to miss three days in a row so I went today. I wasn't fully recovered from yesterday especially my triceps and shoulders, which explains the sub-par pressing and dips. I left out the direct tri work for that reason. Back at it again on Tuesday.

Notes:

borracho
04-07-2008, 08:16 AM
good to see you're consistantly raising everything. have fun with the boarding dude

mickyjune26
04-07-2008, 08:21 AM
Your squats are getting up there. That sucks about the friend. Maybe you could try to feel bad for him. Most people that take away from others are destroying themselves on the inside anyway. They will end up sad, angry people if they continue that way.

...well that's what my Buddha book says...

...I'd kick his ass...

Keith
04-07-2008, 10:44 AM
A little extra rest never hurts. So long as you know for next time, right?

Where you going snowboarding at this time of year?

Jorge Sanchez
04-07-2008, 06:20 PM
good to see you're consistantly raising everything. have fun with the boarding dude

Thanks, buddy.


Your squats are getting up there. That sucks about the friend. Maybe you could try to feel bad for him. Most people that take away from others are destroying themselves on the inside anyway. They will end up sad, angry people if they continue that way.

...well that's what my Buddha book says...

...I'd kick his ass...

Well I wouldn't say they're getting up there, yet... I expect to start making some serious progress soon. I think I've finally perfected the glute/ham activation.

PS. I like your buddha.


A little extra rest never hurts. So long as you know for next time, right?

Where you going snowboarding at this time of year?

I have a season pass for Camp Fortune (small but close) and Tremblant. Both are planning to stay open for another two weeks, at least. I went to Tremblant today and it was amazing. Spring skiing is so much fun, but it's incredibly hard on the legs. I actually have about a 1'' size imbalance in my quads because my back leg takes more of the load when snowboarding.

Keith
04-07-2008, 06:29 PM
That's awesome! I really want to make a trip to Tremblant at some point next winter with some buddies.

Jorge Sanchez
04-07-2008, 06:31 PM
It's a good mountain, but kind of pricey. A weekend with friends would definitely be a good time. Rent out a condo for the weekend and pack everyone in there and it shouldn't be too expensive.

Keith
04-07-2008, 06:36 PM
That's what I plan on doing.

Jorge Sanchez
04-08-2008, 02:34 PM
Front Squat:
45x10
135x8
175x5x3

Bench:
45x10
115x8
190x5x3

Deads:
45x10
135x8
225x5
275x5x2

Chin ups:
BWx6x3

Hypers:
35x10x2

Notes: I had a big lunch about an hour before hitting the weights and I felt like was going to puke, so my rest times were a little bit on the long side. Once I started deadlifting, I felt a lot better. That combined with my hungover deadlifting session on the weekend leads me to believe that deadlifts will cure whatever ails you.

My legs feel pretty drained. For the past month or so I've been squatting, squatting and deadlifting, or snowboarding about six days a week. I'm going to Montreal tomorrow for at least a couple of days. I think the time off will be good for me.

mickyjune26
04-08-2008, 02:44 PM
You have a solid routine going on. Not too many people getting back into it go your route.... I really respect what you're doing in here.

View 1
04-08-2008, 03:27 PM
Great workout. If I did what you did I would be done, working my whole body in one workout just kills me, I gave it a try for a month and had to go back to splits because I was so drained. I liked it but damn its brutal.

Jorge Sanchez
04-08-2008, 03:34 PM
You have a solid routine going on. Not too many people getting back into it go your route.... I really respect what you're doing in here.

Thanks, dude, I appreciate it. It's really nothing special. I'm just sticking to basics and paying my dues. I know it will pay dividends in the end.


Great workout. If I did what you did I would be done, working my whole body in one workout just kills me, I gave it a try for a month and had to go back to splits because I was so drained. I liked it but damn its brutal.

Thanks. Full body is definitely no picnic, but my body responds really well. I do feel very drained by the end of the workout, though.

PS. I like your shots PR. Tequila is the shiznit.

View 1
04-08-2008, 04:18 PM
PS. I like your shots PR. Tequila is the shiznit.

I was 17 when I did that ( about 275 at that time ) and im lucky all I did was wake up with a hang over.

Jorge Sanchez
04-11-2008, 01:44 PM
Squat:
45x10
135x8
205x5x3

Hang clean and press:
45x10
95x8
135x5x3

Bent over row:
45x10
95x8
135x5x3

Dips:
35x5x3

Overhead sit ups:
30x10x3

DB Curls:
40x10

Notes: Felt good today. All the benches were in use at the end of my workout so I skipped the CGBP because I didn't feel like waiting for all of the bench jockeys to finish their endless sets.

Keith
04-11-2008, 02:06 PM
Good stuff, dude.

mickyjune26
04-11-2008, 02:22 PM
Your bent over rows are really catching up! Maybe next time the bench jockies would let you work in some sets?

Can't wait to see 2 pps on your squats!

Jorge Sanchez
04-11-2008, 03:28 PM
Good stuff, dude.

Thanks, boss.


Your bent over rows are really catching up! Maybe next time the bench jockies would let you work in some sets?

Can't wait to see 2 pps on your squats!

Actually, I just realized my BO rows have been stagnant for a couple workouts. I forgot to add weight. :bang: :bang: And I'm sure I could have worked in on the bench, but I was just mostly being lazy. I have trouble convincing myself to do direct arm work.

It will be nice to get 2pps back up there. I'm good for it now, I just want to take my time. It'll be just around the corner.

View 1
04-11-2008, 04:58 PM
All the benches were in use at the end of my workout so I skipped the CGBP because I didn't feel like waiting for all of the bench jockeys to finish their endless sets.

Ive ran into this problem many times before. When this happens I will do DB floor presses with a pause at the bottom, great tricep exercise plus it has helped the mid point in my bench press quite a bit.

Workout looked good too, well im off to the gym myself now.

borracho
04-12-2008, 03:31 PM
your dips are looking good dude! i need to start adding some weight to mine..I am just super scared of hurting my shoulder further than what it is currently.

jbrin0tk
04-12-2008, 08:19 PM
Your deads are looking strong, man! Are you doing Rippetoe's routine? Keep up the good work, brother!

Jorge Sanchez
04-13-2008, 05:19 PM
Front squat:
45x10
135x8
185x5x3

Bench:
45x10
115x8
195x5x3

Deadlift:
45x10
135x8
225x5
285x5x2

Pull ups:
BWx6x2
BWx5

Hypers:
35x10x2

Notes: My legs are really starting to get beat up from deadlifting so often. I'm contemplating taking some time off just to let them heal. Everything else was good, although my pull ups aren't improving at all...

Jorge Sanchez
04-13-2008, 05:21 PM
Ive ran into this problem many times before. When this happens I will do DB floor presses with a pause at the bottom, great tricep exercise plus it has helped the mid point in my bench press quite a bit.

Workout looked good too, well im off to the gym myself now.

Thanks for the shout outs. I may use that tip next time there isn't a free bench.


your dips are looking good dude! i need to start adding some weight to mine..I am just super scared of hurting my shoulder further than what it is currently.

Thanks. I find weighted dips are a hard on my shoulders sometimes, but they're a great exercise.


Your deads are looking strong, man! Are you doing Rippetoe's routine? Keep up the good work, brother!

Deads are definitely my strongest lift. I'm doing a slightly modified Starting Strength routine.

mickyjune26
04-13-2008, 09:23 PM
If you're getting burnt out, def switch off deads and something else that works the same group. Maybe some straight, straight legged deads...or good mornings! You keep moving up man!

Jorge Sanchez
04-13-2008, 09:33 PM
If you're getting burnt out, def switch off deads and something else that works the same group. Maybe some straight, straight legged deads...or good mornings! You keep moving up man!

Well I meant that my shins are really bruised to **** more than my muscles, but switching to a different movement is a good idea. Maybe I'll throw in some stiffies for a week or two.

Keith
04-13-2008, 09:34 PM
Chins are about the only thing I can never increase, too. I like to add in some heavy triples sometimes with added weight or some cheating jumping chins from time to time. I like to think those will help!

Instead of pulling off the floor all the time, I'd switch it up with what the 6'7" dude said or pull throughs. Do something that's not so taxing but will still strengthen/build the posterior chain nicely.

Jorge Sanchez
04-15-2008, 07:45 PM
Squats:
45x10
135x8
215x5x3

Hang clean and press:
45x10
95x8
140x5x3

Bent over rows:
45x10
95x8
140x5x3

Dips:
35x6x2
35x8

Overhead situps:
30x10x3

Notes: I love university gyms at exam time -- I don't have to wait for anything. Good session. My squat form seems to improve every time I get under the bar. I was really engaging my glutes and it felt like the weight was shooting up.

Bonus: I saw some guy with an AtLarge Nutrition shirt in the gym today. He's one of the few other people I've seen deadlifting at my gym.

Jorge Sanchez
04-15-2008, 07:48 PM
Chins are about the only thing I can never increase, too. I like to add in some heavy triples sometimes with added weight or some cheating jumping chins from time to time. I like to think those will help!

Instead of pulling off the floor all the time, I'd switch it up with what the 6'7" dude said or pull throughs. Do something that's not so taxing but will still strengthen/build the posterior chain nicely.

I used to do heavy negatives for my chins, although I didn't really find that that helped much. The only thing that ever improved my chins was adding weight, although I feel like I can't do enough at my own BW to justify adding weight at this point. It's kind of a catch 22.

My shins are healing up pretty nicely right now so I'll see how they feel when I go to deadlift in another couple of days. Depending on how I feel I may switch to some SLDLs for a session or two.

Sidior
04-15-2008, 07:48 PM
Strong squatting bro! Any idea how much a month pass to Ottawa U is? Carleton closes for 2 weeks starting on Saturday and I'm looking for somewhere to train for a bit.

Jorge Sanchez
04-15-2008, 08:15 PM
If you want access to the weights you need to get the all inclusive membership which is $64 a month or $12 for a day pass, since you're a student at Carleton. http://www.geegees.uottawa.ca/assets/geegeereg/facilities/memberships_en.pdf

Jorge Sanchez
04-15-2008, 08:16 PM
I would be stoked if you came to train at Ottawa U.

mickyjune26
04-16-2008, 01:32 PM
dang - university gyms are always more expensive than private gyms. great job on getting the glutes in on the squatting action. That's a tough one to do. Even tougher to get the hams going. You're staying consistent and making progress each time.

Jorge Sanchez
04-16-2008, 02:25 PM
Thanks, boss.

The university gym is actually a lot cheaper than commercial gyms if you sign up for 6+ months - at least for me since I am an alumni.

Jorge Sanchez
04-16-2008, 02:27 PM
I went snowboarding today, maybe for the last time this year, since I start work tomorrow. I've got to be there at 7:30am:omg:. I'm going to see about training tomorrow, but I have a feeling I'm going to be pretty tired. My legs are pretty drained from all the sloppy snow today, too.

View 1
04-16-2008, 08:07 PM
Never been snow boarding but I heard its good times. Good luck training I bet your gonna be drianed though.

Jorge Sanchez
04-17-2008, 03:28 PM
Front Squats:
45x10
135x6
195x5x3

Bench:
45x10
115x8
200x5x3

Pull ups:
BWx6x2

Notes: As expected, I felt absolutely drained today. I started my new job at 7:30 this morning and didn't get much sleep. I also didn't get a chance to eat very much -- all I had was a salmon fillet for lunch, and no snacks. I really didn't feel like hitting the weights, but I forced myself anyway and every rep was a battle. All things considered, the weight went up pretty quickly, though. My shins/knees have been taking a beating from deads and I really didn't feel up to them today anyway, so I decided to take a break from them, although that's probably just me rationalizing my laziness. I also skipped out on hypers and one set of pull ups.

Jorge Sanchez
04-17-2008, 03:30 PM
Never been snow boarding but I heard its good times. Good luck training I bet your gonna be drianed though.

It's lots of fun. You should give it a try if you ever have a chance. Next on my list is surfing, which I think I'm going to get to do lots of this summer when I'm in France and Italy.

Jorge Sanchez
04-19-2008, 10:49 AM
Squat:
45x10
135x8
225x5x3

Hang clean and press:
45x8
95x6
145x4x4
145x3

Bent over rows:
45x10
95x8
145x5x3

Overhead sit ups:
30x10x3

DB curls:
40x8x2

CGBP:
45x10
135x8
145x8

Notes: This workout was very blah. I skipped out on the dips because the dip belt was being used - might be for the best since my shoulder was bugging me. The only positive of the workout was that some hottie started flirting with me.

Jorge Sanchez
04-19-2008, 10:50 AM
I think I'm going to hit up the slopes for one last time this season. 24*C and sunny -- it's going to be awesome.

Keith
04-19-2008, 11:09 AM
**** you. I would love to go again ESPECIALLY this warm. God, I'm jealous. That'll be amazing.

Jorge Sanchez
04-19-2008, 02:47 PM
It was so much fun. I love spring skiing. Plus I got a free burger! Do you ski or snowboard?

Sidior
04-19-2008, 04:20 PM
Thanks for the info man. Looks like I will be ending up at algonquin though as there is a group from carleton going to train there. If I swing by Ottawa U I will let you know in advance.

Also let me know if you want to get together to train again.

View 1
04-20-2008, 03:46 PM
Hang clean and press look good. Question do you squat all the way down when you do them or do you do them like a power clean?

Keith
04-20-2008, 05:49 PM
Ski. I tried snowboarding and didn't like it because I couldn't pick up on it. Plus, you can get more speed with skiis and they're safer to use.

jbrin0tk
04-20-2008, 06:33 PM
24*C is around 75-79*F, right? That's quite warm. Snowboarding is good times, even down here in Virginia, haha! My ex and I used to go twice a week, but we broke up and literally all of my friends think it's too crazy or too cold. Bummer.

Jorge Sanchez
04-21-2008, 07:46 PM
Front squat:
45x10
135x8
200x5x2
200x4

Bench:
45x10
135x8
205x4
200x5
200x4

Deads:
45x8
135x8
225x5
285x4

Notes: This was my third disappointing workout in a row. I managed to regress on two lifts and improve on only one, and even then I didn't hit my rep goal. It's not as though I don't have the strength to do it, I just don't have the focus or energy levels -- which is the reason I've been skipping accessory work lately. I feel very drained, mentally as well as physically. In fact, this is the second time in a row that I had trouble either finding my locker or remembering the combination to my lock. I'm going to try skipping my scheduled workout on Thursday to see if that helps.

Jorge Sanchez
04-21-2008, 07:50 PM
Thanks for the info man. Looks like I will be ending up at algonquin though as there is a group from carleton going to train there. If I swing by Ottawa U I will let you know in advance.

Also let me know if you want to get together to train again.

The 'Gonq is probably cheaper overall. Definitely let me know if you're going to be in my neck of the woods. I'd be up for training together any evening.


Hang clean and press look good. Question do you squat all the way down when you do them or do you do them like a power clean?

Thanks. It's more like a power clean -- maybe a quarter of half squat on the top sets. Overall, my clean form is far from perfect, but I'm working on it.


Ski. I tried snowboarding and didn't like it because I couldn't pick up on it. Plus, you can get more speed with skiis and they're safer to use.

I used to ski but I switched to snowboarding about 8 or 9 years ago and haven't looked back. I've been looking for a cheap pair of skis lately so I can alternate.


24*C is around 75-79*F, right? That's quite warm. Snowboarding is good times, even down here in Virginia, haha! My ex and I used to go twice a week, but we broke up and literally all of my friends think it's too crazy or too cold. Bummer.

Your conversion sounds about right. If you ever make your way up to snowy Canada I'll hit the slopes with you in a second.

borracho
04-25-2008, 03:54 PM
I am liking those front squats....looks like you're moving up well with every thing.

Jorge Sanchez
04-26-2008, 03:27 PM
Squat:
45x10
135x8
185x2
225x5x3

Hang clean and press:
45x10
95x6
145x5x2
145x4 (lost my footing on the press of the last rep -- probably could have gotten it otherwise)

BO rows:
45x10
95x8
145x5x3

Dips:
35x5x3

Overhead situps:
30x10x3

Notes: Even after four days off I still had big problems with my energy levels. The good news is that I'm almost positive what the problem is. I had been going almost 0 carb on non-workout days, and that was working great when I wasn't working. I had all the time in the world to focus on my diet and training, and I was getting 9-10 hours of sleep every night. I leaned out a little bit while gaining almost 10lbs.

I started work last week (the same time that my energy levels took a dive) and I realize now that it's not feasible for me to keep that diet up. I just can't get enough calories into my system if I cut out carbs. I weighed myself yesterday for the first time in a while and I was down about 5lbs from about 200. So I'm going start to bulk a little more aggressively, fat gain be damned. I'm aiming to get back up to about 210 before I go to Europe again, in a little under two months.

Jorge Sanchez
04-26-2008, 03:27 PM
I am liking those front squats....looks like you're moving up well with every thing.

Thanks, buddy. I've been stalling a bit lately, but I'm hoping to keep those numbers moving up with a few more lbs of food.

Sidior
04-26-2008, 07:07 PM
Do you take any stimulants pre workout? I find 400mg caffeine before the gym makes a huge difference.

Nice powercleans as well. Next time we train I may get you to show me the form on them.

Jorge Sanchez
04-27-2008, 07:56 AM
Do you take any stimulants pre workout? I find 400mg caffeine before the gym makes a huge difference.

Nice powercleans as well. Next time we train I may get you to show me the form on them.

I don't, although I made it a point to have a tea before I trained for a couple of weeks and I found that made a bit of difference. I'm not sure how much caffeine is in the tea, but I think it's a lot less than 400mg. Where do you get the caffeine from? Is it in pill form.

I'm far from an expert on the clean, but I can show you what I know. I was actually watching a bunch of oly-lift videos yesterday and I really wish I had a coach to show them to me. I'd like to really get into them.

Jorge Sanchez
04-29-2008, 05:19 PM
Front squat:
45x10
135x8
200x5x3

Bench:
45x10
135x8
200x5x3

Deads:
45x8
135x8
225x5
295x5x2

Chins:
BWx6x2
BWx5

Hypers:
35x10x2

Notes: Nothing spectacular, but overall I'm happy with this session. It feels like I'm getting back on track, even though my energy still felt really low.

Jorge Sanchez
04-29-2008, 05:22 PM
PS. I should have done this workout yesterday, and I felt really bad about skipping it.

View 1
04-29-2008, 09:14 PM
Front squats look good. Do you cross your arms over each other or do you do them olympic style?

Sidior
04-29-2008, 09:16 PM
I always take pills. Usually they are 200mg each, so I take two. I would suggest trying 200mg preworkout for awhile and see if that helps at all. Caffeine is magic man. Trust lol.

borracho
04-30-2008, 07:16 AM
front squats/deads are lookin on point dude..keep it up! what are you weighing currently?

Jorge Sanchez
04-30-2008, 07:42 AM
Front squats look good. Do you cross your arms over each other or do you do them olympic style?

Thanks. I use a clean grip for the front squats.


I always take pills. Usually they are 200mg each, so I take two. I would suggest trying 200mg preworkout for awhile and see if that helps at all. Caffeine is magic man. Trust lol.

Where do you get them from? I've been feeling really dead in the gym lately so I would like to give it a shot.

Maybe I'll just try Powerthirst instead. ;)


front squats/deads are lookin on point dude..keep it up! what are you weighing currently?

I weighed in at 199lbs this morning.

Keith
04-30-2008, 08:28 AM
Do you ever do back squats or always front?

At what body fat do you think you are at 199 lbs?

Jorge Sanchez
04-30-2008, 10:50 AM
Do you ever do back squats or always front?

At what body fat do you think you are at 199 lbs?

I alternate front squats and back squats. Wherever it just says ''Squats'' that means back squats.

I'm not too good at guessing BF, but I'd say I'm in the 12-13% range. Definitely above 10 and less than 15.

Jorge Sanchez
05-01-2008, 05:14 PM
Back squats:
45x10
135x8
185x2
230x5x3

Hang clean and press:
45x10
95x8
145x5x3

BB Rows:
45x10
95x8
150x5x3

Dips:
35x6x2
35x8

Overhead crunches:
30x10x3

Notes: This workout felt great. The weight was moving easily and I had tons of energy. What a difference a couple good nights' sleep makes. The only problem was that I sacked myself on one of my clean warm-up sets -- it hurt like a mother****er.

borracho
05-01-2008, 05:19 PM
Your squats are looking strong man...keep it up

Keith
05-01-2008, 08:55 PM
Haha, sucks about sacking yourself. Good stuff though, overall. What routine are you doing? I could look it up, but I'm lazy in the journals. You must be pretty damn solid with those stats, man. You should throw some updated pics up in your journal.

Jorge Sanchez
05-02-2008, 07:30 AM
Your squats are looking strong man...keep it up

Thanks. They're starting to approach respectable. I'm happy with the progress and I don't think it will be slowing anytime soon, as long as I can get enough sleep.


Haha, sucks about sacking yourself. Good stuff though, overall. What routine are you doing? I could look it up, but I'm lazy in the journals. You must be pretty damn solid with those stats, man. You should throw some updated pics up in your journal.

Thanks. I'm using a slightly modified version of Starting Strength at the moment. I'm going to ride it as far as I can and then switch to Starr's 5x5. Although, I'm interested in really getting into the olympic lifts, but without someone to show me the ropes, I think I'll stick to what I know.

I'm definitely not tiny, but I'm nearly 6'2'' so I'm still far from impressive. I may post some pics if I'm bored one day.



So I rode my bike to work for the first time today. I tuned it up on the weekend with the idea that I would ride it every day this week, but laziness kept me from doing it. It turns out that I'm in better shape than I expected, which was kind of nice. It really wasn't that bad, and the ride home should be quicker than on my motorcycle.

borracho
05-02-2008, 08:13 AM
How far a ride is it?

Jorge Sanchez
05-02-2008, 11:42 AM
Less than 10k. Not far at all, but it's mostly uphill.

Keith
05-02-2008, 01:58 PM
Jesus. I would be sweating buckets.

Ever consider westside?

Jorge Sanchez
05-03-2008, 12:15 PM
Front Squat:
45x10
135x8
205x5x3

Bench:
45x10
135x6
205x5x3

Deads:
45x8
135x6
225x5
275x5

Pull ups:
BWx6x2
BWx4

DB Curls:
40x8x2

Notes: I drove my girlfriend home on my motorcycle this morning and her purse was digging into my back the whole way and it tweaked my back a little bit. I decided it would be best to take it easy on the deads and ditch the hypers, which is really too bad because I was feeling really good today. All the other weight was flying up.

Jorge Sanchez
05-03-2008, 12:16 PM
Jesus. I would be sweating buckets.

Ever consider westside?

Well it helped that it was only about 4* in the morning.

I haven't seriously considered westside, yet. I'm at the point where the basics still work wonders, so I'm going to stick to that for a while.

Keith
05-03-2008, 12:32 PM
Well that's good. No need to change something if it works.

View 1
05-03-2008, 03:10 PM
Workouts looking good as always. I've been considering maybe going back to full body workouts, for a lil bit till I get my weight and conditioning where I want them to be, I like how you have your routines set up. I was gonna asked is it based off anything or just something you came up with your self?

Jorge Sanchez
05-04-2008, 09:54 AM
Well that's good. No need to change something if it works.

I'll probably end up with a westside routine eventually, but I'll ride this out as far as I can.


Workouts looking good as always. I've been considering maybe going back to full body workouts, for a lil bit till I get my weight and conditioning where I want them to be, I like how you have your routines set up. I was gonna asked is it based off anything or just something you came up with your self?

Thanks. My routine is based on Rippetoe's Starting Strenght. It's a similar setup to Starr's 5x5, as well, which might be a good routine for you. I'll likely be switching to the Starr routine within the next couple of months.

jbrin0tk
05-05-2008, 08:39 PM
Your deads and bench are looking quite solid, sir!

Jorge Sanchez
05-06-2008, 04:58 PM
Back squat:
45x10
135x8
185x2
235x5x3

Hang clean and press:
45x10
95x8
150x3x2
150x4

Bent over rows:
45x10
95x8
155x5x3

Overhead crunches:
20x10x3

Notes: Everything felt pretty good. I couldn't get in the groove on the cleans. No dips today because the dip belt was in use and I didn't feel like waiting around for it.

Jorge Sanchez
05-06-2008, 04:58 PM
Your deads and bench are looking quite solid, sir!

Thanks, buddy.

borracho
05-06-2008, 05:58 PM
No dips today because the dip belt was in use and I didn't feel like waiting around for it.

Damn dude...you're border line gangster with that statement....
"..should I wait for the dip belt, naaaah...should I just do 75 BW dips to compensate for the lack of extra weight...naaaah."

Fu.cker.

:)

Jorge Sanchez
05-06-2008, 06:05 PM
Damn dude...you're border line [bitch] with that statement....
"..should I wait for the dip belt, naaaah...should I just do 75 BW dips to compensate for the lack of extra weight...naaaah."

Fu.cker.

:)

Fixed

View 1
05-07-2008, 10:04 PM
My routine is based on Rippetoe's Starting Strenght. It's a similar setup to Starr's 5x5, as well, which might be a good routine for you. I'll likely be switching to the Starr routine within the next couple of months.

Ok I see now. Looking back I should have started on one of rippetoes routines when I got back into lifting ( if I only knew then what I know now ). I have found for me that alot of the westside principles work very well for me, and you can see it in my routine. That is changing next week though, as I need to focus on fat loss and over all fitness right now.

mickyjune26
05-08-2008, 02:44 PM
those are some good presses man. Your upper body is doing really good lately.

Jorge Sanchez
05-08-2008, 05:18 PM
Ok I see now. Looking back I should have started on one of rippetoes routines when I got back into lifting ( if I only knew then what I know now ). I have found for me that alot of the westside principles work very well for me, and you can see it in my routine. That is changing next week though, as I need to focus on fat loss and over all fitness right now.

Well the westside has certainly been working for you, so there's no need to beat yourself up over it. Good luck with the new goals. I can't wait to see the new routine in action.


those are some good presses man. Your upper body is doing really good lately.

Long time no see. Thanks, buddy. My upper-body has always been relatively strong naturally, and I also spent a couple of years as a curl/bench jockey (I'm not proud to admit, but I've changed my ways. I feel like I'm starting to have a bit of a better balance between my upper and lower body lifts). I'm actually a little bit frustrated because my pressing (especially bench) is still so much lower than it was before I left.

Jorge Sanchez
05-08-2008, 05:22 PM
Front Squats:
45x10
135x8
210x5x3

Bench:
45x10
135x8
210x4(+1 with a little help)
210x4
210x4(+1 with a little help)

Deads:
135x6
225x5
300x5

Pull ups:
BWx6x3

Hypers:
35x10x2

Notes: I felt pretty blah for most of the workout. I was pretty disappointed with my bench at the time, but I have to remember that I'm adding 15lbs every other week so looking at the big picture, only hitting 3x4 is not so bad. I feel kind of bad for doing so few sets of deads, now that I see it written down. I was contemplating a 315 single, but I felt pretty drained by then.

jbrin0tk
05-08-2008, 06:29 PM
I'm sure you could've gotten that 315 single, brother. And hey, the bench, as long as it keeps going up...that's what counts!! You'll get that 210x5 in no time!

Keith
05-08-2008, 06:35 PM
Great stuff, big guy. If you can hit 300x5, you can hit 315 for a single. You should be good for a triple on that, actually. Do it up next time! It'll be my first time pulling 315 off the floor tomorrow. I'm pumped lol.

Jorge Sanchez
05-09-2008, 09:06 AM
Thanks, guys. I'm sure I could've pulled 315, I was just being lazy, I guess. I've actually pulled 315x5 and 355x1 before, but I've got to work my way back up there.

Good luck with three wheels a side, Keith.

Sidior
05-09-2008, 05:52 PM
Strength continues to fly up. When we get together we need to do some heavy pulls :D Give you a belt and see what happens lol.

Jorge Sanchez
05-10-2008, 01:32 PM
Strength continues to fly up. When we get together we need to do some heavy pulls :D Give you a belt and see what happens lol.

Thanks, man. That sounds good to me. I've never actually used a belt before and have been contemplating giving it a try sometime. It would be great to do it with someone to show me the ropes.

Jorge Sanchez
05-10-2008, 01:36 PM
Squats:
45x10
135x8
185x2
240x5x3

Hang clean and press:
45x8
95x6
145x5
150x4x2

BB rows:
45x10
95x8
160x5x3

Overhead situps:
25x10x3

DB Curls:
35x10x2

CGBP:
155x8
160x8

Dips:(just for Borracho)
BWx15

Notes: Rough workout. I was really tired and everything on my body hurt. The dip belt was being used again, too.:mad:

borracho
05-12-2008, 07:25 AM
Dips:(just for Borracho)
BWx15

:clap:

Work out looked fantastic dude...keep up the hard work...I know its a hard thing to work out while tired..

killxswitch
05-12-2008, 07:32 AM
Way to gut it out there Jorge.

Jorge Sanchez
05-12-2008, 09:25 AM
Thanks guys.

My back is really sore today, for some reason. My body's feeling pretty run-down in general, actually. I'll see how I feel tomorrow, but I really don't want to have to skip any sessions because of my back.

mickyjune26
05-13-2008, 10:32 AM
your squats are comin up nicely. That's starting to get heavy there, isn't it?

Jorge Sanchez
05-14-2008, 04:51 PM
your squats are comin up nicely. That's starting to get heavy there, isn't it?

Thanks. They're starting to feel pretty heavy for me. I'm happy with the way they've been progressing.

Jorge Sanchez
05-14-2008, 04:55 PM
Front Squats:
45x10
135x8
155x8
185x5
215x3

Bench:
45x10
135x8
210x5x3

Deads:
45x10
135x6
225x5

Pull ups:
BWx6x3

Hypers:
BWx10x2

Notes: I skipped my workout yesterday because my back was feeling kind of wonky. It was still a little stiff today so I took it easy on squats, deads and hypers. It feels alright now -- still a little stiff -- but the real test will come tomorrow morning.

Overall, I'm pretty happy with this workout. I didn't aggravate my back, I hit my bench with ease and I got 3x6 pull ups for the second workout in a row so I think it's time to start adding weight, finally.

View 1
05-14-2008, 07:16 PM
Workout looks good. You did the smart thing if you have pain like that one work out is not worth an injury. Everything is starting to get a lil heavier I see, keep up the good work.

jbrin0tk
05-14-2008, 09:03 PM
I knew that you were gonna get that 210x3x5 bench real soon. Good work! Also, your squats are coming up nicely. I see you do hypers; I'm assuming you have access to a reverse hyper machine, or are you speaking of something else? That's awesome if you do. Keep up the good work, man!

Jorge Sanchez
05-15-2008, 07:59 AM
Workout looks good. You did the smart thing if you have pain like that one work out is not worth an injury. Everything is starting to get a lil heavier I see, keep up the good work.

Thanks, for the support.


I knew that you were gonna get that 210x3x5 bench real soon. Good work! Also, your squats are coming up nicely. I see you do hypers; I'm assuming you have access to a reverse hyper machine, or are you speaking of something else? That's awesome if you do. Keep up the good work, man!

Thanks, buddy. The apparatus we have at the gym is sort of like the one below. It's like a GHR, but not rounded.

http://www.true-natural-bodybuilding.com/equipment/hyperextensions/bomb-proof-hyperextension-12.jpg



My back's feeling a lot better today even though it's still not 100%. I'm glad to see that squats and deads don't seem to aggravate it.

mickyjune26
05-15-2008, 10:03 AM
that is a back extension and will only hit your lower back and some of our glutes at the top of the rep. A GHR would hit your upper calves, hams (biggest target) and some of your glutes.

Good idea to take it easy until you know you're safe to lift again.

Jorge Sanchez
05-15-2008, 11:02 AM
that is a back extension and will only hit your lower back and some of our glutes at the top of the rep. A GHR would hit your upper calves, hams (biggest target) and some of your glutes.

Good idea to take it easy until you know you're safe to lift again.

Yeah, it's not quite as good as a GHR, but it serves it's purpose.

I hope to be feeling 100% by Friday, because I'm supposed to be meeting Sidior for a heavy squat session.

borracho
05-16-2008, 06:59 AM
god damnit. I am trying to keep up...er, catch up on the front squats with you...aint werkin.

Do you hold the bar in front of you or are you using the crossed arms method to "cradle" the bar?

Keith
05-16-2008, 08:58 AM
I fail to see how that could be remotely close to a GHR, LOL. ****in' give'r with Dave, dude! Let's see some big numbers when you come back!

Jorge Sanchez
05-16-2008, 01:25 PM
god damnit. I am trying to keep up...er, catch up on the front squats with you...aint werkin.

Do you hold the bar in front of you or are you using the crossed arms method to "cradle" the bar?

I use a clean grip.


I fail to see how that could be remotely close to a GHR, LOL. ****in' give'r with Dave, dude! Let's see some big numbers when you come back!

You guys really don't see it? Well that just confirms something I've suspected for a long time... I'm a lot smarter than you guys ;).

I hope I'll have something worthwhile to post.

Keith
05-16-2008, 01:50 PM
You guys really don't see it? Well that just confirms something I've suspected for a long time... I'm a lot smarter than you guys ;).

ORRR, you don't know how to do a proper GHR. :p

I have this unit at my work and can get it for dirt cheap. If you think you can do it off this, please, explain!

Jorge Sanchez
05-16-2008, 04:21 PM
I don't think you can do it off that at all. I just meant it was similar to a GHR in that you stick your feet in it and your are supported around your thighs.

But you're right, I don't know how to do a proper GHR because we don't have the machine at my gym.

Anyways, I'm off to the gym so wish me luck.

Jorge Sanchez
05-16-2008, 08:05 PM
So I trained with Sidior today and it went ****ing awesome if I do say so myself.

Back squat:
45x10
135x8
185x1
185x1
add belt
205x1
225x1
250x1
275x1
add wraps
295x1
315x1 60lbs PR

Chin ups:
BWx8x2

DB Curls:
40x8x2

Notes: I went in thinking I would hit 275, maybe a little more. Dave had a belt and some wraps that he let me try out and pushed me to try 315. I was so happy to hit it, so a big thanks goes out to Sidior, once again. The guy is a beast, he was box squatting my max for an easy warm up. I also met his friend, Paul, who is one of the largest individuals I've ever met.

Jorge Sanchez
05-16-2008, 08:06 PM
By the way, it feels awesome to hit 3pps. I thought that was at least a month away.

Keith
05-16-2008, 09:31 PM
Holy ****! You're an animal. 60 lb PR?? That's unheard of! Congrats man, that's amazing. I gotta train with that guy. We better have an awesome turn out at the meet with all of us there!




I don't think you can do it off that at all. I just meant it was similar to a GHR in that you stick your feet in it and your are supported around your thighs.

But you're right, I don't know how to do a proper GHR because we don't have the machine at my gym.

Anyways, I'm off to the gym so wish me luck.

I've looked into so many different kinds of hyper extension units that are a 90 degree angle and some you can actually pull off a GHR on it. I'm looking for one so I can buy one but the cheapest, actual GHR I've found is like $5-600. I'd like to test one of those hyper extensions out first, though. I don't trust anything looking at a damn picture.

Jorge Sanchez
05-16-2008, 09:35 PM
Holy ****! You're an animal. 60 lb PR?? That's unheard of! Congrats man, that's amazing. I gotta train with that guy. We better have an awesome turn out at the meet with all of us there!

To be fair, my previous best was for reps since I don't usually train singles. But it was also about six months ago, before I lost tons of strength and weight. Dave was super helpful and I can say with certainty that I wouldn't have hit 315 without him.

I'm going to try really hard to make it to the meet as long as it's on a weekend.



I've looked into so many different kinds of hyper extension units that are a 90 degree angle and some you can actually pull off a GHR on it. I'm looking for one so I can buy one but the cheapest, actual GHR I've found is like $5-600. I'd like to test one of those hyper extensions out first, though. I don't trust anything looking at a damn picture.

They're definitely not cheap. I know Mickeyjune just bought one and I think he spent about $450 (US) on it.

Sidior
05-16-2008, 10:50 PM
Fantastic squatting today bro, it was a pleasure to train with you.

Jorge Sanchez
05-17-2008, 06:46 AM
Same goes, on both counts.

killxswitch
05-17-2008, 08:49 AM
Nice job on the squats, that's a huge PR!

jbrin0tk
05-17-2008, 02:19 PM
Heck yeah, man! 315! That's awesome, way to go!

View 1
05-17-2008, 08:34 PM
Congrats on the 315!!! PR's are such a great feeling. Its only going to keep getting better from here for you.

Jorge Sanchez
05-18-2008, 11:23 AM
Congrats on the 315!!! PR's are such a great feeling. Its only going to keep getting better from here for you.


Heck yeah, man! 315! That's awesome, way to go!


Nice job on the squats, that's a huge PR!

Thanks, guys. I am incredibly stoked about it. I was hoping to hit 315 before I go away to Europe for a month on June 17. I never expected to hit it so soon. It feels awesome.

In fact, because I hit it so early I'm going to revise my goals and try to get a 1000 total before I leave. It's going to be damn tough and I think it may be just out of reach, but I'm going to try my best to do it. I'm going to pick up some creatine and some caffeine in the next couple of days to give me a little bit of a boost in the right direction

Jorge Sanchez
05-18-2008, 11:30 AM
Back Squat:
45x10
135x8
185x2
225x5

Military Press:
45x10
95x6
135x3
115x5x2

BB Rows:
45x10
95x8
165x5x3

Dips:
35x8x3

Overhead situps:
25x10x3

GCBP:
160x8x2

DB Curls:
40x8x2

Notes: My hips were feeling a little beat up from the singles on Friday, even with just the bar, so I took it easy on squats and ditched the cleans for this session. I used an underhand grip for the rows which was a little weird at first, but a good change. And the dip belt was finally free and I hit 8x3, so I'll be moving up to a 45 plate next time. I'm pretty happy with the workout overall.

killxswitch
05-18-2008, 01:08 PM
Good luck with the 1K total, it'll be tough but what worthwhile goal isn't?

borracho
05-19-2008, 09:03 AM
wow....congrats dude. thats a big achievement for sure!

Keith
05-19-2008, 04:33 PM
Good luck with the 1000 lb total. It'll be yet, another person to hit it before me. ****in give'r! We'll be watching.

Jorge Sanchez
05-19-2008, 07:11 PM
wow....congrats dude. thats a big achievement for sure!

Thanks, buddy.


Good luck with the 1K total, it'll be tough but what worthwhile goal isn't?

Truer words have never been spoken. Thanks for the support.


Good luck with the 1000 lb total. It'll be yet, another person to hit it before me. ****in give'r! We'll be watching.

Don't sell yourself short, you're right about where I am. Besides, I'm not there yet -- I think I may have bitten off more than I can chew trying to hit 1k in under a month but you better believe I'm going to give'r and so will you.

Jorge Sanchez
05-20-2008, 12:48 PM
I'm going to pull 315x5 tonight. I'm just writing it here so I can't bitch out.

borracho
05-20-2008, 01:47 PM
I am sure you got that 315x5 on lock....get a good mental picture of jessica biels (sp?) ass and call that desert after you complete rep # 5.

That oughtta work.

Jorge Sanchez
05-20-2008, 05:34 PM
Front Squat:
45x10
135x8
215x5x3

Bench:
45x10
135x6
215x4 (+1 with help)
215x4
215x3 (+1 with help)

Deads:
45x6
135x5
225x5
275x2
315x5

Pull ups:
10x6
10x4x2

Notes: I felt pretty good going in and throughout this workout. I didn't hit my bench goal, again, which is kind of frustrating, but I was kind of rushed and think I would have hit 4 reps for all sets otherwise -- I'll get it next week, but it's still kind of frustrating because my bench isn't progressing as quickly as I'd like or as quickly as it has in the past at the same weight. I'm happy about the deads even though my form deteriorated on the last couple of reps.

Jorge Sanchez
05-20-2008, 05:35 PM
I am sure you got that 315x5 on lock....get a good mental picture of jessica biels (sp?) ass and call that desert after you complete rep # 5.

That oughtta work.

You're a genius! That's what I've got to do for bench next time. Actually, there was no shortage of eye candy today -- that's probably the only benefit of a packed gym.

jbrin0tk
05-20-2008, 06:13 PM
Great job on the 315x5!

Keith
05-20-2008, 06:51 PM
Atta boy! You talked yourself into it and stuck with it. What's your bench goal? 4 reps for all three of those sets? And borracho is a genius!

Sidior
05-20-2008, 08:27 PM
315x5 is great! What is your total right? I'm sure you can hit 1000 before you leave again.

View 1
05-21-2008, 12:54 AM
Good luck on the 1000 total! Also congrats on the deadlifts today its always great to set a goal and hit it. For your bench well you know I have the same issue dont have an answer for that one, but I will say when I added DE benching
into my routine my bench went up every week, I know in your routine it would be kinda hard to add it, but it does work great.

borracho
05-21-2008, 07:07 AM
You're a genius!



And borracho is a genius!

....well then, it's settled. I am a mother ****ing genius!


Another trick I use some times is you get a list of girls ranked from lowest (say an ex) to highest (most unattainable) and you make the lowest ranked your first rep and set the highest ranked girl for your highest rep....that sorta helps me force my self to get that last rep..though, some times it just isnt enough.

Jorge Sanchez
05-21-2008, 08:18 AM
Great job on the 315x5!

Thanks, J.


Atta boy! You talked yourself into it and stuck with it. What's your bench goal? 4 reps for all three of those sets? And borracho is a genius!

Yeah, I've been bitching out on deads lately so I'm glad I stuck with it. I was trying to hit 3x5. I'll be benching again on Saturday, so hopefully I'll get it then.


315x5 is great! What is your total right? I'm sure you can hit 1000 before you leave again.

Thanks, dude. I haven't maxed on bench or deads since I've been back, but I figure I'm in the low 900s right now.


Good luck on the 1000 total! Also congrats on the deadlifts today its always great to set a goal and hit it. For your bench well you know I have the same issue dont have an answer for that one, but I will say when I added DE benching
into my routine my bench went up every week, I know in your routine it would be kinda hard to add it, but it does work great.

Thanks. I've never tried a DE day, but my bench climbed pretty well benching twice a week on Starr's 5x5 - I was thinking of switching my benching up to something similar.


....well then, it's settled. I am a mother ****ing genius!

I knew it all along. ;)


Another trick I use some times is you get a list of girls ranked from lowest (say an ex) to highest (most unattainable) and you make the lowest ranked your first rep and set the highest ranked girl for your highest rep....that sorta helps me force my self to get that last rep..though, some times it just isnt enough.

And this just proves it. Your tricks are hilarious.

killxswitch
05-21-2008, 10:38 PM
Nice job with 315, it felt awesome the first time I pulled 3 pps. What's your total look like?

Jorge Sanchez
05-22-2008, 07:43 AM
Thanks, KS. I actually pulled 315x5 back in December 07, so I wasn't as excited as I was the first time, or after hitting the 3pps squat, but it's nice to be getting back up there.

I haven't maxed on deads or bench lately, but I'd estimate that my total's in the low 900s at the moment.

Jorge Sanchez
05-22-2008, 05:21 PM
Back squat:
45x10
135x8
185x2
250x5x3

Strict Military Press:
45x10
95x6
120x5x3

Bent over rows:
45x10
115x8
165x5x3

Dips:
45x5x2
45x6

Overhead situps:
25x10
30x10

Notes: My spinal erectors were still feeling a little stiff from the deads the other day so I was a little worried that would hurt my squats, but my squats felt really strong. I decided to ditch the clean again (maybe for good?) because of the back DOMS and I could definitely feel it during the rows. But I had tons of energy and a great workout despite it. My whole posterior chain feels pretty beat up right now, though. I think I'll be back at it again on Saturday and, depending on how I feel, I'll take a couple of days off.