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Invain
09-19-2006, 07:50 PM
After a couple years of really crappy curl jockey training, I finally found this site, and got my act together. The date I registered, just a little over a year ago, was the day I started my new lifestyle, with the help of all of you. 'Could go on with a crappy long story, but I'll cut to the chase. I should have made this journal the day I registered, but at least I'm starting now. I actually do have a word document for every training day, with every recorded session from the past 2 years or so, so I can track my progress right down to a tee. I still record every lifting session, but I'm hoping I can keep this journal up so I have even more to look back to some day.

So... Here's what I looked like before I found wbb.com

Invain
09-19-2006, 07:52 PM
I started out at 140 lbs, and I was pretty darn weak. After almost exactly a year of lifting, I am now 2 pounds away from having gained 50 lbs - current weight is about 188.

And here's what I look like now:

http://www.wannabebigforums.com/showthread.php?t=84896

Invain
09-19-2006, 09:07 PM
Now for some training. I try to keep my sessions lower in volume and less complicated.

Tonight was back night, yay!

September 19th

*Dead lift: Warm-up – 10 300 lbs – 13, 10

One Arm/Dumbbell Bent-over Row: 115 lbs – 6, 6, 7

Barbell Shrugs: 255 lbs – 10 300 lbs – 6, 6

I have an olympic set right now, but I keep forgetting to buy two more 45 lb plates. I've been at 300 pounds on my deadlift for working sets for a few weeks now, I just need to get to the city and buy more weight.



Yesterday was Chest and Triceps day, pretty simple, only a couple lifts but I feel it's adequate.

September 18th

Bench Press: 210 lbs – 7 220 lbs – 4 230 lbs – 2 250 - 1

Skull Crushers: 100lbs – 8, 8, 8



Sunday was Leg day, my favorite!

September 17th

ATF Squats – Warmup – 10 225 lbs – 8, 8

Leg Press – 270 lbs – 10 460 lbs – 8, 8

Calf Push Thingy – 430 lbs – 8, 8, 8

Invain
03-26-2008, 11:03 PM
Wow, so this journal lasted long.

I'm going to try and start keeping track of **** again in here. I have like 2 years worth of word files from every single workout before I came to college, always fun to look back at what I used to be lifting and compare to now.

I'm around 210 right now, 3.5 more weeks of school left and then I plan on trying out UD 2.0 for the first time. Wanted to get close to 225 or so but I have a month or two before work and the free time would be great for a diet.

I plan on competing this summer around July or August, shooting for a 315 - 325 bench, 500 dl, 450 squat all raw.

Invain
03-26-2008, 11:05 PM
Yesterday was bench.

135 x 10
225 x 5
265 x 6
280 x 1
290 x 2

Tricep Cable Pulldown things

No clue what the actual weight is, the pin was at the very bottom however.

3 x 10

Standing Pec Fly's

2 x 10

Invain
03-26-2008, 11:09 PM
Shoulder's and Arms today

Arnie Press

Warmup
60 db - 3 x 8

Preacher Curlzzz
100 pounds 3 x 7

Barbell Front Raise
60 - 3 x 6

Chin-ups

killxswitch
03-27-2008, 07:05 AM
Lol, I will christen this 2 year old journal with its first comment. Going from 140 to 210 is pretty awesome. Current pics/crappy bathroom mirror videos? Good luck with your goals.

Invain
03-27-2008, 07:28 AM
I'll get some new pictures when I'm done with school in a few weeks.

Invain
03-27-2008, 08:02 PM
Been having lots of back problems over the last couple months, and it began to get worse the last couple weeks so I finally went to UHS and got things checked out. Got a pretty awsome doctor that actually used to powerlift and trained in martial arts for 25 years, lol. After describing everything he thought it was probably just overly tight muscles, like I had been thinking all along. He checked things out and sent me for x-rays. X-rays came back good, he said my back looked great especially since I lift heavy every week. I had one vertebrate that looked like it had been compressed a teeny bit, but he said it was such a small difference it's probably not a big deal. Doc told me to work on my core/abs as muscle imbalance could be to blame, and to get lots of stretching in. He said I could keep lifting normally, but advised to take it a little lighter for a while till it starts feeling better. Just glad to know it's nothing serious.

Because of the back issues I took it easier today, went especially light on GM's, they seem to really aggrivate my lower back.

Legs:

Ass to Grass Back Squats

135 warmup
315 x 6
350 x 5

Good Mornings

135 x 8
155 x 5
175 x 5

Ass To Grass Front Squats

250 x 5
250 x 5

Calf Push Things

3 x 10

Invain
03-29-2008, 05:36 PM
Speed Bench

155 x 3 x 8

I woke up from a 3 hour nap and went to workout about 10 minutes later, was still feeling groggy and wasn't as fast as I wanted. Next time I'll wait around longer.

Chinups 5 x 3
Pullups 5 x 3

Invain
03-31-2008, 08:30 PM
Back Day

I took it really light, trying to see if a little less stress helps my lower back out any. Still got tight as hell but not quite as bad as other workouts.

Deadlift
225 warmup
315 x 15
315 x 15

Shrugs
315 x 12
315 x 12

Lat Pulldowns

5 x 3

If my lower back isn't better within 3 weeks I'll probably go back to the doc and see about getting an MRI just to make sure it's nothing disk related.

Invain
04-01-2008, 05:10 PM
Chest & Triceps

135 Warmup
225 Warmup
270 x 6
285 x 1
300 x 1
305 x 1

Tricep Cable Pulldown

140 (I think, thing says 14) 5 x 3

Pec Fly's

I'm very excited about how fast I'm making gains on the bench. 300 went up extremely easy even after a the 270 x 6 which was cake as well. I lost my footing unracking 305 and had to regain my balance (no spotter, lol) so it went up slower than it should have. I'm pretty confident I've got 315 - 320 in me now 300 and 305 both felt light.

Stumprrp
04-01-2008, 05:27 PM
i love it man, little exercises with high intensity, like it should be, if you did a single at 270 you would of hit 315.

Invain
04-01-2008, 05:33 PM
I was actually suprised at how good I felt even after the 300. I've been using ETS for almost 3 weeks now and I definitely think it's making a difference. I'm not burning out nearly as fast anymore.

Keith
04-01-2008, 05:36 PM
Wicked ****, man. Benching 3 plates raw is quite an achievement! Go for it next time, it's yours.

Invain
04-01-2008, 09:44 PM
I'm definitely gonna give 315 a go within a week or two. 3 pps is something I've been chasing for months.

Invain
04-02-2008, 08:51 PM
Shoulder's and Arms

Arnie Press

Warmup
60 db - 3 x 8

Byceptz Curlz

Barbell Front Raise
65 - 3 x 5

Chin-ups

I always hate this day. No heavy ass weights = no fun, and I blend in with all the other curl jockeys.

JSully
04-02-2008, 08:56 PM
good luck on the 3pps.. it feels good when you get it!

strong workouts in here and i dig the intensity, good stuff mang.

Invain
04-02-2008, 09:16 PM
Thanks bro.

Invain
04-03-2008, 08:45 PM
Legs

ATF Front Squats

135 Warmup
225 x 8
260 x 5
285 x 2

Good Mornings
135 Warmup
185 x 5
185 x 5

Calf stuff

Pretty ****ty workout tonight. I was feeling sluggish and on a normal day could have easily done more on the front squats. My good mornings have been absolutely horrible as well. My form is fine when doing light loads liek 135, but once I get any weight on there at all it feels like my lower back is going to snap in half. I have no idea what's going on, but it's probably related to my lower back problems.

Detard
04-03-2008, 09:39 PM
Nice front squats though man even though you were feeling ****ty. I also feel like my low back is going to snap when I do GM's. Try pullthroughs next time. I find them to be alot more natural and they work better if you really squeeze your ass together.

Invain
04-03-2008, 09:54 PM
Hmm, thanks Detard, I've never tried pullthroughs.

I'm still perplexed by goodmornings. I have absolutely no idea how some of these guys can do 400 pounds, my back feels like breaking in half at 200.

Bako Lifter
04-03-2008, 10:32 PM
Dang those front squats are killer.

Invain
04-05-2008, 02:07 PM
Speed Bench

155 x 3 x 9

Speed felt better today.

Power Cleans

I'm tring to teach myself powercleans and I did a lot of farting around with low weight trying to get the form down. I must say it was pretty pathetic. No matter how hard I try I just can't get my elbows up. Even with the light weight I got a good workout however. Olympic **** is tiring.

Keith
04-07-2008, 10:40 AM
Olympic lifts are tiring. I hate them.

Invain
04-07-2008, 07:23 PM
Back Day.

Deadlift

225 Warmup
315 Warmup
375 x 12 - I had to stop after the 8th rep to re-adjust my grip but only rested a couple seconds total.

Shrugs

350 x 12
350 x 12

Lat Cable Pulldowns

Rows

Kept it light again, my back's definitely feeling a little better though. Still got tight for a little bit but not nearly as bad as weeks before. I did however get an explosive headache during my 315 warmup and had a headache the rest of the workout which didn't help things.

I'm getting really antsy with this back bull****, haven't gone heavy in a few weeks now and it doesn't seem like things are gonna be healed back to normal anytime soon. I was really hoping to have pulled 500 by now and it's starting to get real discouraging when pussy ass weight like 375 bothers me a little.

Keith
04-08-2008, 09:23 AM
:clap: for lower back problems!!

It sucks, doesn't it?!

And yet you're still pulling? You think that's smart? Heck, I didn't even bench with an arch with mine. 375 is pussy weight? **** you!

Great pulling, nonetheless.

Invain
04-08-2008, 08:12 PM
Yeah probably not the smartest, but the doc said if it is just muscle strain I can still lift on it, just gotta watch the weight. It's gotten better, but if it's not back to normal before I leave on the 22nd I'll get an mri.

Chest/Triceps

Bench

135 warmup
225 warmup
275 x 5
295 x 2
300 x 1

Tricep Cable Pulldowns

Pec Fly's


I really wanted to shoot for 315 this week or next but I think I'm going to hold off untill I move back home. I've been benching all year without a spotter and I get just a little nervous playing around with 300 by myself. Besides that, I have very short arms so unracking everything myself uses up a good bit of energy.

Ben Moore
04-08-2008, 10:07 PM
My advice would be to add more weighted ab exercises and drop the GM's for a bit. Speaking from experience it's better to fix something now when it's a little problem than make it a huge injury that causes you to have to take a large amount of time off.

Invain
04-08-2008, 10:20 PM
Thanks for the advice Ben. One of the things my doc advised was to definitely work on my abs more. GM's do bother me quite a bit, maybe I'll try skipping them for a couple weeks.

Invain
04-09-2008, 08:33 PM
Shoulders and Crap

Arnie Press

Warmup
60 db x 8
65 x 6 x 2

Preacher Curls

105 x 6 x 3

Barbell Front Raise

65 x 6 x 3

Chinups

Hate this day. Can't wait to squat tomorrow :D

Indifference
04-09-2008, 11:01 PM
Alright big guy, im gonna make a deal with you... You post up a vid of you deadlifting (I need the form help) and I'll keep answering your tiburon questions!

Haha but seriously man keep up the heavy (375 is heavy for me!) work in here and keep it updated! Ill be stickin around!

Invain
04-10-2008, 07:24 AM
Lol thanks. In a couple weeks when I'm home I'll make some vids of my maxes.

Invain
04-10-2008, 07:48 PM
Legs

ATF Front squats

135 warmup
250 x 7
275 x 3
300 x 1

Super wide squats

225 x 7
225 x 8

Calves

Front squats were alright I suppose. Most I've ever tried is 315, I'd like to hit a 350 front in the next few months. Still taking it easy on my back so I tried something different today in place of gm's. I put my feet as wide as they'd go, toes touching the inside edges of the rack, and skwated. I figured a wider stance would involve a little more ham so I decided to try it out. I have pretty short legs so going that wide definitely felt strange and the absolute lowest I could go was probably barely parallel. I did however, feel muscles I've never felt before while squatting, especially my hams. Might start doing this more often.

Indifference
04-10-2008, 09:22 PM
nice squatting, where do you feel front squats the most btw?

Invain
04-10-2008, 09:33 PM
Quads.

Keith
04-11-2008, 02:46 PM
How did the wide squats feel on your hips? I've done them before and they hit them incredibly hard. I also learned you need a ton of flexibility, too!

Invain
04-11-2008, 04:37 PM
Yeah I felt them in the hips a lot too. It was just a little unconfortable on my knees but I think I'm just not used to stretching out that wide.

Invain
04-12-2008, 11:52 AM
Speed Bench

Warmup
155 x 3 x 9

Chinups

Invain
04-14-2008, 09:12 PM
Back Day

Lat Pulldowns

Warmup
100 x 12
120 x 10
120 x 8

Lots of machine rows

100 x 10
120 x 10
140 x 10
160 x 6
180 x 4

Went out with some friends today and ate way too much. Just the thought of deadlifting made me wanan puke, so I decided to join the crowd and play around on machines the whole time. Prolly better that I skipped deads anyways, give my lower back more time to heal.

Invain
04-15-2008, 08:29 PM
Chest/Triceps

135 warmup
225 warmup
275 x 6
295 x 2
305 x 2

Tricep Pushdowns

Pec Fly's

This workout really suprised me. I went in not feeling very good and figured it'd be a ****ty workout. Instead I pushed out 305 x 2 even after the 275 x 6 earlier. It was pretty funny, couple guys from my hall were there with me, and after I get done benching one guys says to me "Nick, did you know when you're benching like that everybody in the gym stops and stares at you?" I laughed and said no, but it's good motivation to try and put up even more.

Keith
04-15-2008, 10:28 PM
Jesus, strong benching, man. Wait till you hit 315 lbs, then see the stares you'll get.

Invain
04-15-2008, 10:47 PM
Lol, thanks.

My elbows and wrists have been a little sore lately, I might take next week off and then go for 315 and maybe more the week after.

Indifference
04-16-2008, 09:43 PM
You definitely got 315 in you man

Invain
04-20-2008, 11:52 AM
4/19 Speed Bench

155 x 3 x 9

Felt really good.

Lots of pullups and wide grip chin up's.

I really need to stay dedicated to a little cardio when I start my next cut soon. It's pretty pathetic when I do 7 pullups and then have to sit down because I'm breathing so hard. I have the worst conditiong of anybody I've ever met, except maybe Fuzzy lol.

Stumprrp
04-20-2008, 01:27 PM
great job man, i hear you my conditioning is bad too

Invain
04-21-2008, 03:09 PM
Thanks stump.

Back Day

Deadlift
225 warmup
315 warmup
405 x 5
450 x 1

Shrugs
405 x 8 x 2

Lat Pulldowns
120 x 7
130 x 5

Low Cable Rows
160 x 6 x 3

Definitely not an amazing workout, but, for the first time in months my back didn't hurt very much at all, even after the 450. I still took it easy and didn't push it too much, just wanted to bang out a couple heavy reps to see how things were feeling. I can say after not lifting heavy for a month or too 450 felt like a lot more than it did last time I pulled it.

I think I'm going to switch things up from now on as far as my back's concerned and only lifte heavy every 3rd week or so. I might even take back day off every 4th week just to give it extra time to heal up. It's getting better but I definitley don't want to piss it off again.

JSully
04-22-2008, 01:15 PM
I have the worst conditiong of anybody I've ever met, except maybe Fuzzy lol.

you haven't met me.. that's why.. lol..

great pulling at your bodyweight.. I think my next heavy back workout I'm going to pull first to see what I have in me.. my pulls are limited due to my grip strength so that sucks pretty bad but hopefully I can get it up around 600 again in 6 months or so.. still pretty ****ty for a 260lb bodyweight..

lol.. nice pressing as well.. when you gonna go for the 315x1? with a 305x2 I'm sure you can get it.

Detard
04-22-2008, 01:30 PM
Solid back day man.

Invain
04-22-2008, 07:46 PM
Thanks guys.

Jake, 600 is still an amazing pull no matter what you weigh, lol. Fatty! This back ****'s really pissing me off, I planned on pulling 500 a long time ago.

I am shooting for 315 next week since I'll be back home and'll have spotters. Hopefully I'll hit it easy and can try for 320 maybe.

Invain
04-22-2008, 07:49 PM
Chest & Triceps

Bench
135 warmup
225 warmup
280 x 5
250 x 10

Tricep Cable Pushdowns
120 x 10
140 x 6 x 2

I've been having a pain on the inside of my shoulder, near my armpit where te chest and shoulder muscles come together. Kind of feels like a strained/sore muscle or tendon and it bothers me when I bench. Only been like this a week or two but it was bugging me enough today but I decided not to go any heavier than 280. I really don't feel like injuring anything else. If it's not healed back up by next week I'll skip chest.

Invain
04-24-2008, 08:01 PM
Legs/shoulders

Atf Skwat
135 x 10
225 x 5
315 x 1
375 x 1
390 x 1

Atf Front squats
250 x 5

Wide stance
225 x 10

Calves

Arnie Press
65 x 8 x 3

I wanted to try maxing out with atf squat's and decided to use a belt for the first time. Maybe I'm not used it to it, but it actually felt harder with a belt. I've done 380 to the floor quite a while ago and 390 tonight was somewhat of a grinder. Definitely not pleased, thought I'd have 4 plates easy on atf's.

Detard
04-24-2008, 08:04 PM
Nice squats bro.

Indifference
04-24-2008, 11:30 PM
390ATF? thats still pretty beefy you know!

Also I agree on the belt with squats thing. Lately Ive been feeling the same thing. It feels like its in the way of something, so I havent been using it.

JSully
04-25-2008, 09:17 AM
you might need to tighten the belt.. when I first started using the belt I felt that way but after months of using it I wouldn't squat heavy without it. Suck in your stomache and pull that ****er as tight as possible so that it's almost uncomfortable.. you won't notice it much until you get deep in the hole and that's when you feel the added support.. :D

390ATF is pretty badass. It's amazing you're hitting these numbers at a 210lb bodyweight.. I'm truely jealous. I hit a 275x7 yesterday for the 2nd heavy bench in months and my wrist is actually feeling quite well. I think I'm going to start putting some weight on the bar here pretty soon, I'd like to get back to 400+ at a 230lb BW. I doubt my squats will ever be what they used to be simply because of my knees. :(

keep it up brah.. :thumbup:

Invain
04-25-2008, 11:03 AM
Thanks guys.

I tried pulling it as tight as I could, but next time I'll suck in my gut as well while buckling it. I definitely could feel my core pushing against it when I got towards the middle of the lift, but like Indifference said at the very bottome it feels like it's in the way and throws me off.

Keith
04-25-2008, 03:34 PM
Jesus, that's some strong squatting... and pressing! Ever consider throwing up some vids of your lifts??

Invain
04-27-2008, 11:51 PM
Ahh **** you reminded me.

I'll get some vidoes this week since I'm home now.

Invain
04-28-2008, 08:23 PM
Back

Warmup deads
225
315

Low Rack Pulls (pins well below knees)
505 x 4

Shrugs
405 x 10 x 2

Lat pulldown

Low Cable Row
150 x 10
170 x 10
200 x 8

I really want to hit a 500 dl this summer but I need to take it slow with my back. Did some rackpulls to see how if felt, make sure there's no pain with that much weight. Everything flet pretty good. Lower back still gets tight but not even close to as bad as it used to. Hopefully I can get a vid of a 315 bench tomorrow.

Indifference
04-28-2008, 08:38 PM
Dude thats some awesome pulling. How far would you say your lowest pin is from the floor? I dont imagine its too far off the ground. You may be ready for a 505 before you know it!
Also looking forward to the vid of the 315bp!

Invain
04-28-2008, 08:53 PM
Not exactly sure, but it's most likely only 1 or 2 inches. I would say the bottoms of the weights were definitely less than 6 inches off the ground.

Invain
04-29-2008, 07:51 PM
Chest and arms

Bench
135 warmup
225 warmup
275 x 1
295 x 1
315 x 1
325 x 1

Tricep Cable Pushdowns

Preacher Curls

Freakin stoked about the bench. 315 was a breeze, thought about 320 and decided to give 325 a shot instead. 325 was a little bit of a grinder but I think in a week or two I'll hit 330+.

I curse in the 315 video because I was excited. If language is an issue turn your video down before watching it. Didn't know how to get rid of sound so I just left it.

315: SUFweWd3OmI

325: SQWOSlPgzzQ

Keith
04-29-2008, 08:52 PM
Damn, that 315 was quick. Good call pushing to 325. How old are you?

MPB
04-29-2008, 08:53 PM
**** those were very good lifts you definately had +330 in you!

watching those videos make me extremely excited b/c my 5 rep pr has jumped +10 lb, I haven't maxed out in 2~3 months but I' know I'm getting closer to 315

ThomasG
04-29-2008, 09:07 PM
Damn you got those Benches up with strict form, props.

Indifference
04-29-2008, 09:28 PM
Sick pressing man. You definitely tossed that 315 up with authority. You might be good for more but I would stick with 315 for reps for a bit definitely! (Im jealous of the 3pps)

Invain
04-30-2008, 11:17 AM
Thanks guys.

I'm 19 Keith.

dblockspky
04-30-2008, 12:51 PM
great benching man. can't wait until I can hit the 3pps mark.

JSully
04-30-2008, 01:04 PM
nice work brah.. that 315 looked easy..

365 is on its way..

Invain
05-01-2008, 09:37 PM
Ha! My next goal's 350 though, hopefully I can get close before this fall or winter.

Legs and shoulders

Atf Squat
135 warmup
225 warmup
315 x 5
325 x 5
340 x 4
375 x 1

Arnold Press
65 x 9 x 2

Dumbbell front raise

Leg Curlzzz

skydeaner
05-01-2008, 09:51 PM
dude for 19 you have some serious potential congrats.

Invain
05-02-2008, 11:05 AM
Thanks.

JSully
05-02-2008, 11:11 AM
if you changed your form to a wider grip, got yourself a better arch and good leg drive, you would add 25lbs almost immediately.

Invain
05-02-2008, 02:18 PM
Hmm, I'll have to try a wider grip sometime. I think my arch is pretty big already though, it's just hard to see in the videos because my shirt hangs down in the way. I do have a problem with leg drive though, my legs are pretty short and sometimes I have trouble actually keeping them planted firm on the ground.

JSully
05-02-2008, 02:30 PM
just my opinion.. I would put my index finger about 1/2 inch wider than your pinkies are. You have a decent arch, but it could be better. Try getting under the bar and doing a pullup. Pull your chin up to the bar then arch your back as much as you can and drive your shoulders into the bench. Take your feet and point your toes out quite a bit then throw them back as far as you can get them without letting your heels come off the ground. Focus on keeping your elbows tight and keep the groove of the bar so that it hits JUST under your pecks then explode back up. I've got a 405x3 (RAW) video around here somewhere that I might be able to show you as far as the pullup, arch, shoulder drive goes.. as well as the width. The width will take some getting used to, I wouldn't go heavy with wide for a week or so until you're used to it. Make sure you do a lot of stretching.

Guaranteed you'll see your bench #s fly up. Keep in mind, this is a POWER bench, not a bodybuilding bench.. if you plan to hit 8-10 reps, I wouldn't suggest this as your lower back will really cramp hitting a 8-10 rep like that. I don't go over 6 reps on bench very often so I almost always use this method.

EDIT:: here is the video.. you can't see where my foot placement is but you can see how tight my quads are so it's obvious my feet are back pretty far for the drive. I have wickid arch too, but I have a better arch now, just not handling that weight again yet. Also, note the wider grip. IMO, it throws more of the pecs into the lift and then you use your triceps for the lockout only. I know I'll catch flak because I don't lockout... I'm not a powerlifter so I don't care. I train chest on chest/bicep day and triceps on back/tricep day that way I can isolate each individually. To me, there's no need to lockout and work the triceps, when they're going to get direct isolation work in a day or two anyways.. anyways, here ya go::
http://vids.myspace.com/index.cfm?fuseaction=vids.individual&VideoID=14312069

Indifference
05-02-2008, 08:49 PM
Some solid squatting up there mr. vain. Im jealous of your flexibility!

Invain
05-02-2008, 10:13 PM
Thanks man.

Invain
05-04-2008, 06:34 PM
Speed bench.
160 x 3 x 9

Power Cleans

Wow I'm really horrible at olympic lifts. My wrists hate me right now.

JSully
05-04-2008, 08:25 PM
cleans are great though.. you'll get used to it..

Invain
05-06-2008, 01:39 AM
Back

Deadlift
225 warmup
315 warmup
350 x 10
350 x 10

Lat pulldown

Low cable row

This was the worst workout I've pretty much ever had. The 10 rep deadlifts seemed to almost drain me of every ounce of energy. I've doen 375 for more than 10 easy before but for some reason today I just had no energy. I got nauseaus, light headed, was sweating like mad. I started to feel sleepy, had absolutely no energy after the first set of 10. Everything else was pretty much half ass. No clue what happened but hopefully I'll feel better tomorrow.

Invain
05-06-2008, 07:19 PM
Chest and arms

Bench
135 warmup
225 warmup
245 warmup
285 x 6
225 + a lot of chains x 3 x 2

Tricep Pushdowns
150 x 12
180 x 10
200 x 8

Preacher curls
100 x 9 x 3

Pec Fly's

Invain
05-08-2008, 08:22 PM
Legs and shoulders

Front squats
135 warmup
250 x 7
275 x 3
300 x 1

Wide stance squats
225 x 8
225 x 8

Arnie Press
65 x 8
65 x 8

Cable front raise
70 x 5
70 x 5

Calves

Keith
05-08-2008, 10:27 PM
Damn, solid past few sessions, dude. Monsterous pulling. Killer front squats, too. I couldn't imagine that much weight on my shoulders. How did those wide stance squats feel? I notice the weight is quite a big difference compared to your front squat and your squat PR.

Invain
05-08-2008, 11:11 PM
Wide stance squats feel pretty strange, lol. I can really feel it in my hips and hams. I'm extremely un-flexible and trying to go deep with my legs that far apart is almost scary.

Runty
05-09-2008, 12:27 AM
Your pulls are amazing. 350x10 twice is like a 2 year goal for me. Nice job man.

Keith
05-09-2008, 08:54 AM
Toes pointed straight ahead or out on an angle? On an angle and gradually bringing them in will help with flexibility. But keep them pointed out if you're that in flexible. Box squatting is great for flexibility, too.

JSully
05-09-2008, 09:52 AM
For squats:: The heavier I go the wider I prefer, but I've never gone sumo. What's great about wide stance squats is that you can load up more weight (IMO). Just really work on stretching your hams and groin. The only thing that sucks is that your legs get really wide and then you start walking all weird because the wide stance really works your groin and hams. It takes alot of pressure of your knees at the same time.

Good numbers in here, hell of a front squat bro, keep it up. Don't be down on yourself about the pulling, it's still damn good. High rep deads are a pain in the ass..

Invain
05-09-2008, 10:30 AM
Thanks guys.

Next week I'm gonna try loading more weight for the wide squats. I gotta get used to a wider stance because on normal atf squats my legs aren't even shoulder width.

JSully
05-09-2008, 12:02 PM
that's how I stand for front squats, back squats with that width hurts my knees. Really stretch out your hams and groin ALL THE TIME. Whenever you think about it, stretch (at work, home, in front of the computer, STRETCH NOW DAMMIT). You'll notice a difference in depth and speed/power out of the hole. I was squatting at about 1" below parallel with a wide stance when I hit my 585x1 in 2005 (belt+knee wraps). One thing I noticed also, if you point your toes out, you can really get alot of drive from your heels as opposed if you keep them straight, it's easier to lean forward.

IMO, with as fast as you've raised your front squat. If you really master a low bar wide stance squat, you'll be up over a 500lb squat in no time. Not sure if you know what low bar is, but it's where you rest the bar on your rear delts and not your upper traps. Center's your balance better when going wide, make sure you stay bent over a little bit with chest out and shoulders back with the back really arched. I would suggest using a belt with anything over 315. I would have loved to have your strength when I was your age!

Invain
05-12-2008, 08:18 PM
Back day

Rack Pulls (below the knees)
405 x 5
455 x 5
475 x 5
495 x 3

Sumo Rack pulls (low, 1st pin)
405 x 5
455 x 3

Lat cable pulldowns

Seated low rows
150 x 10
180 x 8
200 x 5
200 x 5

Took it easy and played around with some rack pulls instead of deads today. Also tried a few sumo style. I never deadlift sumo, but the few times I've tried I can't pull even close to as much as regular stance. Was happy at how easy 455 felt though, even if it was still just a rack pull. I might try regular deads sumo style sometime.

killxswitch
05-12-2008, 08:40 PM
I"m not sure what exactly "hella" means, but I think those were some hella rack pulls.

Invain
05-13-2008, 12:54 PM
Hella thanks, dude.

Invain
05-13-2008, 07:32 PM
All I can say for today is, going to the driving range and hitting balls for an hour before chest day is a bad idea. My arms and chest were burning by the time I was done and had absolutely no energy in the gym. Tried 330 and bombed it. I pretty much screwed around and did some curls and tricep crap, lol.

Invain
05-15-2008, 08:02 PM
Legs and Shoulders

ATF Skwat
135 wu
225 wu
350 x 5
365 x 3

Box Squat
350 x 7
375 x 4
400 x 2

Arnie Press
70 x 4
70 x 4

Calves

Front Raise

My squat has been completely stagnant for a long time now so I decided to try some box squats for the first time. Box wasn't super tall, maybe 12". I had no clue what kind of weight I could handle so I started light. I was sitting completely back with all the weight off my legs too, not sure if that makes a huge difference as opposed to just touching.

Invain
05-19-2008, 07:48 PM
Back Day

Deadlift
135 wu
225 wu
315 x 5
405 x 1
425 x 1
475 x 1
485 x 1

Shrugs
455 x 5
455 x 5
455 x 5

Lat Pulldown

Low Cable Row
180 x 6
200 x 5
210 x 5

My back was feelin really good so I decided to go for a bout a 90 - 95% max. 485 felt really good and I really think I had 500 in me but I'm gonna wait a few more weeks before I attempt it.

Invain
05-20-2008, 07:55 PM
Chest and arms

Bench
135 wu
225 wu
245 wu
290 x 4
300 x 2
300 x 2

Tricep Pushdowns
210 x 5
210 x 5
210 x 5

Cable Curlzzzz
110 x 8
130 x 8
150 x 8

Standing Cable Pec Fly's
90 x 8
110 x 8
130 x 8

JSully
05-20-2008, 10:41 PM
nice pulls, good bench, sweet shrugs.. keep it up!

Invain
05-22-2008, 07:08 PM
Thanks man.

Legs and shoulders

Front Squat
135 wu
225 wu
240 x 5
275 x 4

Box Squats
315 x 1
385 x 1
405 x 1
425 x 1
450 x 1

Wide stance squats
250 x 5
250 x 5
250 x 5

Overhead Power Press
135 x 5
200 x 3
230 x 2

Front Raises

Pretty good session for once. My legs are smoked from all the squats. 450 felt good on my back, I'm gonna start working my way up to a 500 box squat, I've been dinkin around for way too long - need to get some heavy weight on my back, 390/400 ATF max is pathetic for my weight right now.

Auburn
05-22-2008, 07:11 PM
Overhead Power Press

Is this like a push press?

Invain
05-22-2008, 07:36 PM
Is this like a push press?

Yeah lol. I couldn't think of push press and just made up words. Was behind the neck though, I have bad balance and would prolly tip over doing it in the front.

JSully
05-23-2008, 09:54 AM
push press is actually behind the neck, the correct term would be push jerk...

and a 400ATF squat at a 210lb bodyweight is pretty damn good actually.. I was going to comment on your strength. It's progressing very well.

Auburn
05-23-2008, 11:52 AM
push press is actually behind the neck, the correct term would be push jerk...

The difference between a push and jerk isn't the bar location, it's the action of the legs. You drop back under the bar in the jerk, the push just allows initial leg drive.

Invain
05-27-2008, 07:32 PM
Chest and Arms

Bench
135 wu
225 wu
250 x 10

Incline Bench
135 x 8
185 x 6
205 x 6

Tricep Cable Pushdowns
190 x 10
210 x 6
210 x 6

Cable Curls
110 x 10
130 x 10
150 x 10

I guess I'll never learn. Everytime I try to lift while sick it usually ends in disaster, no matter how good I'm feeling that day. Got a cold yesterday and skipped back day but I was feeling energetic tonight and didn't figure a chest workout would be a big deal. Couldn't believe how quickly energy disappeared when I'd unrack the weight on bench. This was also the first time I've ever tried incline and it was a little harder than I thought. I tried 225 once and it was really hard, which seems pathetic compared to my flat numbers. Hopefully there's just a learning curve.

killxswitch
05-28-2008, 03:44 AM
Maybe there's a learning curve, or maybe you're just sick. Props for getting in there at all.

Invain
06-02-2008, 08:04 PM
Back day

Deadlift
225 wu
315 wu
405 x 2
425 x 2
445 x 2
455 x 2

Shrugs
430 x 15
430 x 12
430 x 10

Lat Pulldown
Don't remember x 8 x 3

Low Cable Row
200 x 5
210 x 5
220 x 7

Back felt great today, things are definitely healing up nicely. I'm gonna try real low rep deads for a while and see how the heavy weight feels. I'm thinking if i keep it 2 - 3 reps per set I can work my way back up to lifting heavy every week again.

Detard
06-02-2008, 08:07 PM
Nice deads and shrugs man. Its good to hear that your getting healthy. SFW!!

Indifference
06-02-2008, 09:09 PM
Wow man. That is some serious back work. I dont know how you do what you do. Those deads first of all look pretty damn heavy. And then the shrugs for high numbers... you must have one thick ass back bro. Keep it up man.

Invain
06-02-2008, 09:35 PM
Compared to my wheiner ass arms my back looks decent I guess, lol. I love heavy ass deads and I've been dying to start pushing myself again. I'm really bent on pulling 500 soon.

Keith
06-02-2008, 10:51 PM
**** you're strong. I keep forgetting how strong you are.

Invain
06-03-2008, 11:25 PM
Thanks Keith. Even though I definitely don't think I'm strong, haha.

Chest and arms

Bench
135 wu
225 wu
290 x 4
305 x 2

Incline Bench
135 x 10
185 x 10
205 x 5
225 x 5

Tricep Cable Pushdowns
217 x 6
217 x 5
217 x 5

Buncha Curls

Disappointed with bench today. I haven't made any progress in a few weeks now so I'm gonna have to start trying something different again. I have a feeling my triceps are way over powering my chest so I plan on working more inclines in. Hopefully I'll get them up to 250 x 5 or something pretty soon.

killxswitch
06-04-2008, 08:19 AM
Crap dude your avatar pic must not do you justice. I echo Keith, you're a strong mother****er. Sorry to hear your bench is stalling, that seems like the most stubborn lift for most people, even guys putting up 300+ like you.

Keith
06-04-2008, 11:02 AM
What type of program are you on?

Invain
06-04-2008, 11:51 AM
A poopy one I made up myself, lol. I was lifting 4 days a week while at college and speed bench on a 5th day, but now that I'm home and the gym is a 10 minute drive I only go 3 times a week. Mondays are back day, tuesday is chest and arms, thursday is legs and shoulders, and then I do speed bench at a friends house on saturday. Workouts themselves are nothing fancy, not very many different excercises, just lots of heavy weight and low reps. I do switch things up a little each week though so I'm not doing the absolute same thing everytime.

Invain
06-05-2008, 08:38 PM
Legs and shoulders

Front squat
135 wu
225 wu
274 x 4

Parallel Box Squat
405 x 5
425 x 2
425 x 2
425 x 2

Good mornings
135 x 10
135 x 10

Side lateral raise
30 x 7
30 x7

Seated cable pullover thingy
170 x 7
170 x 7
170 x 7

Knee was hurting today so I didn't push the weight much on squats. Hopefully next week I can shoot for something heavier. I still want to get 500 off the box in the next couple weeks. Taking it realllll easy on goodmornings too because of my back. I felt like a pussy using 135 but I know the minute I up the weight my back will hurt.

Indifference
06-05-2008, 09:24 PM
Thats some awesome squating man. And your taking it light. Your one strong dude you know. Whats up with your back that you can squat so much easily but cant do GMs heavy? You pull something or what?

fooz
06-06-2008, 07:25 AM
definately a strong dude, hope to be as strong as you in the next couple of years.

Keith
06-06-2008, 08:34 AM
*cough* westside *cough*

Invain
06-06-2008, 03:38 PM
Thanks guys.

Indifference: My lower back has bothered me for quite a while. After going to a doctor and having x-rays he simply told me to not push it so hard and watch the heavy weights. I haven't been deadlifting heavy every week for quite a while and it seems to be working. However, something about the bending movement involved in GM's really seems to make my back tighten up fast.

Once I get my order of Results I'm gonna start a little month or two cut. Planning on taking it slow and hoping to lose maybe 10 - 15 pounds in a couple months. I'm really not worried about my actual weight though, I just want to peel a little bit of fat off without compromizing any strength. I'm excited to try Results for the first time, hopefully it'll hold true to Chris's word.

Indifference
06-06-2008, 11:53 PM
You should like it bro. It definitely gives you energy unlike any caffeine or stimulant ive ever tried. Like a different kind of boost. Also sounds like a good plan for a *cut*. Thats weird about your lower back. Have you ever thought about gettin and MRI or having a chiro check it or anything? Im surprised the doc told you to take it ez but didnt tell you what he saw... unless he saw nothing and was just giving you a generic response.

Invain
06-07-2008, 02:07 PM
I planned on having an MRI a month or two ago but things have improved since then and I feel like things are finally healing up.

It's funny because the Doc I saw actually used to powerlift in college and he had a feeling right after I told him what my routine was like that it was most likely sore muscles.

Invain
06-09-2008, 07:12 PM
Back Day

Rack Pulls, below knee
225 x 10
315 x 5
405 x 5
455 x 3
475 x 2
495 x 2
515 x 1
535 x 1

Lat Cable Pulldown
160 x 7
160 x 7
160 x 7
160 x 7

Seated Low Cable Row
200 x 6
210 x 6
220 x 6
230 x 6

Nothin special today. Took it easy and just did some heavy rack pulls. Back's still feeling great, seems to be almost back to 100%.

fooz
06-09-2008, 07:24 PM
That's great news for the back bro. Solid rack pulls!

Invain
06-09-2008, 07:29 PM
Thanks.

Also forgot to add today's my first day using Results. I'll weigh myself tonight and snap some before pics.

Invain
06-11-2008, 12:13 AM
Chest and arms

Flat Bench
135 wu
225 wu
275 x 3
295 x 2
305 x 2
315 x 1

Incline Bench
135 wu
225 x 3
245 x 2
255 x 2
265 x 1

Tricep Pushdowns
Rack x 6 x 3

Various Curlzzz

Low reps, I know. I was shooting for 315 x 2 on the flat bench but just wasn't feeling it and only attempted an easy single. Incline felt good, I'm getting used to it and feeling more confortable with heavier weight. I'd like to eventually work up to a 300 lb incline.

Invain
06-12-2008, 09:48 PM
Legs and shoulders

Atf Squat
135 wu
225 x 5
315 x 5
350 x 4

Parallel Box Squat
405 x 3
415 x 3

Wide stance squat
250 x 7
275 x 7

Arnie Press
65 x 7
65 x 8

Calf ****

Pretty ****ty. I felt like crap today and was very light headed - ended up puking right after I got done lifting. Squats are moving very slowly, I need to try something different but I'm not sure what.

Auburn
06-12-2008, 09:58 PM
Squats are moving very slowly, I need to try something different but I'm not sure what.

You squat more than I do, so take all this with a grain of salt. I think sets across with the same weight is a superior method of training for the majority of the year vs. increasing weight each set. Also, just posted today, an old article on squatting routines by Paul Anderson:

http://ditillo2.blogspot.com/2008/06/squat-training-paul-anderson.html

Invain
06-12-2008, 10:01 PM
I probably should think about adopting a solid routine instead of doing random **** every week. It's worked for the past couple years but my gains have been progressively getting slower.

Invain
06-16-2008, 09:49 PM
Back

Deadlift
135 wu
225 wu
315 x 10
405 x 7

Cable Lat Pulldown
180 x 5
180 x 4
180 x 4
180 x 5

Seated Low Cable Row
210 x 6
220 x 6
230 x 6
240 x 5

Shrugs
410 x 15
410 x 15

I got to the gym really late and tried to get finished as fast as I could. Deads were decent, I usually drop right off after anymore than 5 reps or so but I felt like I even had 8 or 9 in me on 405. I pussied out after 7 because I didn't want to puke.

Invain
06-17-2008, 05:42 PM
Chest and arms

Bench
135 wu
225 wu
275 x 4
295 x 3
310 x 2

Incline Bench
135 x 10
225 x 5
245 x 2
250 x 3

Skull Crushers
115 x 8
125 x 8
135 x 6

Curlzzz

Incline is getting better, just took me a while to get used to it.

Invain
06-19-2008, 07:51 PM
Legs and shoulders

Box Squat (Box below knees)
135 wu
225 wu
315 x 5
405 x 5
425 x 3
440 x 3
450 x 2
460 x 1
465 x 1

Front raises
60 x 6
60 x 6
60 x 6

Lateral Side Raise
30 x 5
30 x 5

Good Mornings
135 x 10
135 x 10
135 x 10

Good mornings are pussy I know, but I'm going to take it slow with them because of my back.

bigmoney
06-19-2008, 08:46 PM
damn Invain I had no idea you were this strong! Great numbers all around.

Keith
06-19-2008, 10:01 PM
Wow. What are you squatting these days? Your sig says 390 for ATF, but what's your wide stance @ parallel at?

Invain
06-19-2008, 10:07 PM
No clue to be honest. I've always only done deep atf squats and have just recently started training heavy with a box. I plan on getting used to at least 500 on the box before I take it away and start practicing parallel squats.

fooz
06-20-2008, 12:32 PM
damn Invain I had no idea you were this strong! Great numbers all around.

without a doubt, how old are you invain? Your log is very impressive.

Indifference
06-20-2008, 08:21 PM
Buddy. You are ridiculously strong. Theres really nothing more I can say. Im extremely jealous. Dont quit and your ass better compete or ill find you and eat you.

Sincerely yours, fatter,older, and weaker guy.

Invain
06-23-2008, 06:44 PM
Thanks guys, I appreciate the encouragement. I do plan on competing in August, Indiff.

Back Day

Deadlift
225 wu
315 x 5
405 x 5
425 x 5
455 x 4
475 x 2
495 x .95

Cable Lat Pulldown
185 x 8
185 x 7
185 x 7

Seated Low Cable Row
200 x 8
220 x 7
230 x 6
240 x 3

Holy ****. I can't say for sure if it's the Results kicking in, but this workout blew me away. I planned on doing heavy doubles but 405 felt like a feather and 425 and 455 both flew up so I gave it all I had. 475 was easy as ****. but I missed 495 by a ****ing hair. It flew up to about 3 or 4 inches from lockout and I just couldn't finish. My legs were shaking like crazy for like 15 seconds before I finally dropped it. I was pretty pissed, I usually never miss a lift on lockout. If I had a belt on I have a feeling I would have hit it easily. I'm very excited to see what I bench tomorrow. Might give 330 a go.

Indifference
06-23-2008, 09:21 PM
495 without a belt, holy **** man. Very impressive buddy.

MNRob
06-23-2008, 10:10 PM
Impressive lifts sir. The race is on. I will pull 500 by the end of August (455 atm)


BRING IT!!!! :thumbup:

Invain
06-23-2008, 10:16 PM
Thanks. Hopefully I'll pull 500 within the next couple weeks, so it'll be a short race, lol.

Like I said, I couldn't lock it out so it wasn't really a real lift. I'm very excited about how easy I got it off the ground though. Looks like I need to hit up some more heavy rack pulls and work on the top end. I'd like to see 525 by the end of the summer.

strongkid963
06-24-2008, 09:30 AM
you got some strong legs there main.

Keith
06-24-2008, 09:46 AM
Good god. 475 without a belt is very impressive. Why not wear a belt? Is that usual for you to pull without one?

Invain
06-24-2008, 02:45 PM
I've only lifted with a belt a couple times. No real reason why I don't use one, just forget about it I guess.

Invain
06-24-2008, 07:04 PM
Chest and arms

Bench
135 wu
225 wu
275 x 1
295 x 1
315 x 1
330 x miss
320 x 1

Tricep Pushdowns
Stack x 7
Stack x 7
Stack x 7

Curlz

Wide Grip Paused Bench
225 a buncha times

I really thought I'd get 330 today but my setup didn't feel right and I missed it about half way up. 320 after the miss flew up and I still think I should have hit it. Stupid ass bench.

Keith
06-24-2008, 10:00 PM
Suuuuuure, blame it on the "setup". :p

Invain
06-26-2008, 07:56 PM
Ha. I think I had at least 400 in me, was just the silly setup.

Legs and shoulders

Front Squats
135 wu
225 x 5
280 x 5

Box Squats (box below knees)
405 x 5
425 x 2
435 x 1
455 x 1

Wide Stance Squats
315 x 2
315 x 2
315 x 2

Random Front Raises and Side Lateral Raises

My lower back was extremely sore today still so I couldn't push the box squats further.

dblockspky
06-26-2008, 08:10 PM
good work on the bench. You'll probably get that easy next time around. Nice work with squats today too. You're a strong dude. how old are you?

Invain
07-01-2008, 07:53 PM
My back was still sore from last week so I skipped working out yesterday. Probably needed the extra rest anyways.

Chest and Arms

Bench
135 wu
225 wu
275 x 2
295 x 2
315 x 2
325 x 1

Incline Bench
135 wu
225 x 5
250 x 4
260 x 3

Cable Tricep Pushdowns
Stack x 8
Stack x 7
Stack x 7

Curlzzz

Finally got 315 x 2 on bench, was decently easy except my foot slipped on the second rep and I almost dropped it on my face, lol. I know I have 330 in me now. I'm still losing weight as well, no clue what I actually weigh but my gut is definitely disappearing. Results is almost gone but I probably won't order it again right away. I am cutting, but pretty slowly, and I haven't really noticed anything abnormal that might be caused by Results - it's my 4th week and I still feel pretty much normal strength-wise. Kind of disappointed considering how much Chris talked this **** up.

Keith
07-01-2008, 09:25 PM
I haven't really noticed anything abnormal that might be caused by Results - it's my 4th week and I still feel pretty much normal strength-wise. Kind of disappointed considering how much Chris talked this **** up.

Sounds about right.




Great benching, big guy. 330 is yours!

Indifference
07-01-2008, 09:43 PM
Strong pressing man, hell strong everything as usual. Sorry the results didint give you that "extra inch" (haha) that you were looking for mang. Enjoy the cut, you'd probably look pretty beefy with a low bf%.

Invain
07-02-2008, 08:44 PM
Thanks boys.

Anybody see Slim Schadel go crazy posting under a different name today? Hehehehe.

So far I've concluded that I'd like my 50 bucks back from Chris.

Keith
07-02-2008, 09:59 PM
Hahahaha what was his name??? I never saw that! I'm assuming everything is deleted now?

Invain
07-03-2008, 11:21 PM
Yeah somebody got rid of it after about half an hour. He was posting under the name "Good Samaritan."

Legs and Shoulders

Front Squats (deeeeeeep)
135 wu
225 x 5
240 x 2
255 x 2
275 x 2
295 x 2
315 x 1
325 x 1
330 x 1

Power Press
135 x 5
185 x 5
205 x 5

Good Mornings
135 x 5
185 x 5
185 x 5

Seated Pullover things
110 x 8
130 x 8
150 x 8

Squats felt great today. I definitely had more in the tank but my knee was bothering me so I stopped at 330. A 350 atf front squat has been one of my goals for a long time and it looks like I'm getting pretty close. Gm's were horrible. My form is perfect with 135, but it seems like once I put any more weight on than that it all goes to ****.

Keith
07-03-2008, 11:25 PM
I have the entire conversation. Muhahahahaha.

jed
07-03-2008, 11:27 PM
holy f**k. 330 front squat? sweet tits. you freak!

Invain
07-03-2008, 11:35 PM
Ha funnt **** Keith. I saved it all in a word document the first time I saw it, lol!

Thanks Jed. Even though of course it never will, right now it feels like my front squat might actually catch up to my back squat someday. How badass would I be if I did a front squat in a competition? Ha!

nhlfan
07-03-2008, 11:59 PM
yeah that's a pretty freaky front squat. haha 3 plates plus is nuts.

Bako Lifter
07-04-2008, 12:31 AM
Oh my gawd, that's a beast front squat!

Keith
07-04-2008, 10:16 AM
Wow. I missed your workout, lol. Your front squats are INSANE. Clean grip or crossed arms?

And yeah, that's what someone else did and they sent it to me.

Detard
07-04-2008, 10:26 AM
Huge front squat dude! What do you think you could front squat in a suit :p

MNRob
07-04-2008, 10:39 AM
Where is that 500 DL?? I got three days until back, better hurry!!! :evillaugh:

Invain
07-04-2008, 11:21 AM
Crossed arm grip Keith. I've tried clean grip many times and just can't do it, hurts my wrists like crazy.

MNRob: I probably won't go that heavy again for a couple weeks, but I promise you I'll video tape my next attempt.

I'm cutting right no anways, hopefully the real show will be this winter when I pack it all back on.

Invain
07-07-2008, 05:54 PM
Back day

Deadlift
225 wu
315 wu
405 x 9
425 x 5

Lat Pulldown
200ish? x 6
x 6
x 6

Low Seated Cable Row
200 x 8
220 x 7
240 x 6

Shrugs (on a machine, lulz)
450 x 15
500 x 12

jed
07-07-2008, 09:08 PM
your a god damn strong SOB u know that? damn.

Indifference
07-07-2008, 09:55 PM
Seriously strong in here bro. 405 for 9!? A 330 front squat? Man. I really would like to see you front squat in a competition. Thatd be friggen awesome.

Invain
07-08-2008, 05:52 AM
Thanks brah's

Invain
07-08-2008, 06:17 PM
Chest and arms

Bench
135 wu
225 wu
275 x 8
300 x 3

Cable Pushdowns
Stack + 7.5 x 6
Stack + 7.5 x 5
Stack + 7.5 x 5

Cable Pec Fly's
180 (total) x 9
220 x 8
260 x 6

Curlzzz

Took it easy today and didn't really push anything. 275 x 8 sounds weak but I usually die right off after like 4 so I thought it was decent, lol.

dblockspky
07-08-2008, 07:49 PM
damn I knew your bench was beast but I didn't know you were pulling a lot too. big numbers man keep doin work

Indifference
07-08-2008, 08:05 PM
275x8 sounds weak? Wtfbbq mang, weak to you maybe, but for those of us who can press that only once its not weak! Good work bud

jed
07-08-2008, 09:29 PM
i would slaughter any animal you put in front of me to bench 275 for 8... u got any pics anywhere?

Invain
07-10-2008, 08:46 PM
I have older pics but nothing within like a year.

Legs and shoulders

Box Squat
225 wu
315 wu
405 x 1
425 x 1
445 x 1
455 x 1
460 x 1
470 x 1

Front Raises (cables)
110 x 6
130 x 6
130 x 6

Seated Pullovers
130 x 10
150 x 8
170 x 8

Leg Curls (lol)

I really need to start practicing parallel squats without the box if I ever want to compete soon. I tried with like 325 today and right when I get close to parallel my ass wants to shoot all the way to the ground. It feels way harder just trying to stop at parallel instead of all the way down and then back up.

Keith
07-11-2008, 04:35 PM
Your strength angers me. Literally. Would you ****ing join T.J.W. already? You know you want to...

jed
07-11-2008, 04:50 PM
apparently he doesnt, keith, probably because the TJW name has been tainted by the homosexuality that YOU bring to it.

strong, strong squats niavni! keep it up.

Keith
07-11-2008, 04:55 PM
Hahah don't try to turn your gayness onto me. Do you really want me to copy and paste the msn conversation you had with me a couple of nights ago and reveal your true sexuality to WBB, jed?

Invain
07-14-2008, 06:33 PM
Back Day

Rack Pulls (below knee)
225 wu
315 x 5
405 x 5
475 x 5
505 x 2
515 x 1
525 x 1
530 x 1

Lat Cable Pulldowns
Something x 6 x 4

Seated Low Cable row
200 x 10
230 x 6
240 x 6
250 x 3
250 x 3

Took 'er easy today and did a few rackpulls. The top end of my deadlift is holding me back a little - ~500 feels harder off the pins than it does right from the ground.

Invain
07-15-2008, 06:37 PM
Chest and arms

Bench
135 wu
225 wu
275 x 3
295 x 2
320 x 1.5

Incline Bench
135 wu
225 x 6
260 x 3

Standing Cable Tricep thing
5 x 4

Chinups
Bodyweight x 5 x 4

Mehhhh.... I wasn't in the mood to lift but didn't feel like skipping so like I expected, I had a half ass session today. Was hoping for 320 x 2 on bench but I just didn't have the energy. Mehhh...

dblockspky
07-15-2008, 07:49 PM
Nice rack pulls yesterday especially for an easy day. Benching looked tight today too. Do you prefer DB or BB inclines?

Indifference
07-15-2008, 08:08 PM
hey 320 isnt bad for *half assing* ya know... strong as usual big guy.

Invain
07-15-2008, 08:37 PM
Thanks guys.

I always use bb's, mainly because our gym doesn't have heavy enough db's so I've never tried, lol.

jed
07-15-2008, 08:50 PM
i'm not sure what keith is talking about up there... must be drunk... anyways, solid-as-hell rack pulls the other day, and good workout for not feeling the greatest today!

Invain
07-15-2008, 08:53 PM
Keith's just trying to ruin my beautiful journal with your TJW poo. You ghetto punks gotta behave in my house. I ain't takin no **** yo!

Keith
07-15-2008, 09:08 PM
I ain't takin no **** yo!

Man, you take more **** from behind than jed and all of his boyfriends combined... yo.

Keith
07-15-2008, 09:08 PM
Come on in guys... let's make this a general chat thread, too!

Invain
07-17-2008, 08:24 PM
Nooooo!

Legs and shoulders

Front Squats Deeeeep
135 wu
225 x 5
275 x 5
300 x 5
315 x 2

Leg curls
150 x 5
150 x 5
150 x 5

Arnie Press
70 x 4
70 x 4
70 x 4

Front raises
Don't remember

Invain
07-21-2008, 06:52 PM
Back

Deadlift
225 wu
315 wu
405 x 2
455 x 2
465 x 2
475 x 3

Lat Pulldown
Something x 6 x 3

Seated Low Cable Row
210 x 6
230 x 6
240 x 6

Felt good today. I was suprised 475 x 3 didn't bother my back, the last rep was a grinder.

Indifference
07-21-2008, 07:51 PM
Good lifting while i been out mr invain. Have you decided when/what/where your gonna compete and what in yet?

Invain
07-21-2008, 10:08 PM
There's something in August a couple hours away from me that I wanted to do, but I'm having my doubts now. My squat is still terrible, I haven't even started practicing to parallel yet without a box.

Invain
07-22-2008, 07:32 PM
Chest and Arms

Bench
135 wu
225 wu
275 x 1
295 x 1
315 x 1
330 x miss

2 Board
330 x 1
340 x 1

Standing Tricep Things
130 x 6
150 x 6
165 x 6

Curlzzz

330 miss pissed me off, it was so close. I had it with one arm but I just couldn't quite get my other arm locked out. 340 off the 2 board felt fast though, I'll try 330 off a 1 board next week and go from there.

samj
07-23-2008, 07:07 AM
keep up the good work invain you are very similar to me apart from your ****ing bench! lol if my shoulder is just something minor i will race you to 1300!

Indifference
07-23-2008, 08:14 PM
Youll get it man. You should start practicing that parallel squat. Actually why bother! Why not just go up on the platform and do an ATG squat. Im sure everyone would like it!

Invain
07-24-2008, 07:40 PM
Ha! My numbers would blow but atf at a meet would be pretty cool.

Legs and Shoulders

Box Squat
225 wu
315 wu
405 x 5
425 x 6
440 x 4

Leg Curls
150 x 5
150 x 5
150 x 5

Military Press
135 x 10
135 x 10
135 x 10

I felt like **** while I was working out today, had no energy, almost puked. I think I ate something bad for dinner becuase it was bad for a while but I feel a ton better now. Kinda pathetic workout but oh well. I'm thinking about taking next week off becuase I haven't had a break in a long time and I obviously need one. Any progress has seemed to screech to a halt lately.

Indifference
07-24-2008, 09:18 PM
440 box squats pathetic? Man I should cut you with my beard for such a comment. Go eat more!

Invain
07-28-2008, 07:20 PM
Back

Deadlift
225 wu
315 wu
405 x 1
455 x 1
490 x 1
500 x 1

Lat pulldowns
Something x 8 x 3

Seated Low Cable Row
220 x 6
240 x 6
240 x 6
250 x 4

Yay, finally got 500 - and I hit it without a belt and having lost 10 pounds so far. My cut's been going slow but I'm very happy with the progress so far. I'd like to see 195 before the fall with nothing but gains in strength. I'm sitting at 205 right now.

Kong
07-28-2008, 08:37 PM
Looking strong dude

Indifference
07-28-2008, 08:47 PM
Thats the best kind of cut man, where its really slow and you get stronger! Also thats pretty sick to DL 500 without a belt. You really are strong man and one day you definitely need to compete either RAW or learn the gear (and have even bigger numbers!).

Keith
07-29-2008, 03:03 PM
Jesus christ. You're an animal, dude! 500 is just awesome.

Invain
07-29-2008, 08:10 PM
Thanks guys!

Chest and Arms

Bench
135 wu
225 wu
275 x 4
315 x 1
330 x 1 (1 board)
340 x 1 (2 board)
350 x 1 (2 board)

Floor Press
205 x 5
255 x 5
305 x 4

Standing Tricep Pullover things
150 x 5
150 x 5
150 x 5

Chin-ups
Bw x 5
Bw + 25 x 4
Bw + 35 x 3

350 was decently fast off the 2 board, I probably could have hit 360 or so. First time ever doing floor press, was harder than I thought, lol. I don't know where most people set the pins, we had them so at the bottom my triceps were parallel against the floor. I also found out I suck ass at chin-ups.

Invain
07-31-2008, 10:32 PM
Legs and Shoulders

Front squats (deeep)
225 wu
255 x 5
275 x 3
295 x 1
320 x 1
335 x 1
345 x 1

Cable Pullover thing
170 x 7
170 x 7
170 x 7

Jumping Squats (machine)
390 x 4
390 x 4
390 x 4

Dips
Bw x 8
Bw + 35 x 4
Bw + 45 x 3

JSully
08-01-2008, 09:48 AM
you need to update your sig.. lol.. sick front squats BTW

Invain
08-01-2008, 11:29 PM
To what, lol.

JSully
08-02-2008, 12:30 AM
your squat HAS to be higher..

I thought I was going to die for a 385x5 ATF squat and you're blasting 440x4 on a box.. You've gotta be in the 425 range ATF..

Invain
08-02-2008, 07:11 AM
Oh, ha. Yeah last time I tried my max on Atf squats was probably 4 months ago.

Invain
08-04-2008, 07:50 PM
Back

Rack Pulls (3rd hole)
315 wu
405 x 5
455 x 5
475 x 1
505 x 1
515 x 1
525 x 1

Barbell Bentover row
225 x 6
225 x 6
255 x 5

Barbell Shrugs
405 x 12
405 x 13

Low Cable Rows
240 x 5
Got too tired and quit, lol

Indifference
08-04-2008, 08:31 PM
Your just like, strong you know? damnit man. Go test your maxes. Im just curious how strong you really are.

Invain
08-04-2008, 08:54 PM
Well, I just finally got the 500 dead last week, lol. I really doubt my bench is anymore than 5 or 10 pounds more than the 325 last time I maxed out. Squat I do need to do sometime, that's an old ass number.

Invain
08-11-2008, 08:51 PM
Back

Deadlift
225 wu
315 x 5
405 x 10

Lat Pulldown
245 x 5
245 x 5
245 x 5
245 x 5

Low Cable Seated Row
210 x 8
240 x 5
240 x 5

I haven't taken any breaks in a long time so I skipped a couple days last week. Thought about taking today off but decided to just take it easy and go light. If I had any type of endurance I could have easily pulled 405 for 15+, but after 10 I felt like puking. I am so out of shape, lol. Down almost 15 pounds though, so the cut is going well.

Detard
08-11-2008, 08:54 PM
405x10 is big dude! Way to go light today haha.

I'm sure the couple days off did you well. Sometimes our bodies arent as crazy as our minds and need to take a little rest every now and then haha.

Great job man

Invain
08-12-2008, 07:46 PM
Thanks tard.

Chest and arms

Incline Bench
135 x 10
225 x 6
250 x 4
260 x 3

Standing Tricep things
150 x 8
160 x 8
170 x 8

Flat Bench
225 (total with chains) x 20

Power Curlzzz!!!

Indifference
08-13-2008, 04:52 PM
wow buddy, 405x10? Thats pretty damn good. You must have a wicked grip for sure man.

Invain
08-14-2008, 07:26 PM
Thanks Indiff. My grip has definitely gotten better.

Legs and shoulders

Front squat
135 wu
225 x 5
275 x 6
300 x 3
305 x 2

Leg Curls
150 x 5
150 x 5
160 x 4

Seated Pullover thing
150 x 10
170 x 7
170 x 7

Could definitely tell I took last week off, I was sore as **** today from my earlier sessions, lol. I've been pretty busy with lots of **** on my mind, hopefully I'll get into a groove once I'm moved into my apartment back at school.

Detard
08-14-2008, 07:33 PM
Nice fronts invain. Where do you go to school?

Invain
08-15-2008, 04:20 PM
University of Michigan.

Invain
08-19-2008, 07:47 PM
Chest and arms (and back)

Bench
135 wu
225 wu
250 x 3
275 x 3
290 x 3
310 x 2

Standing Tricep thing
170 x 5
170 x 5
170 x 5

Lat Cable Pulldown
245 x 6
245 x 5
245 x 8

Seated Low Cable Row
210 x 10
230 x 8
230 x 8

Curlzz!

Had to skip back day yesterday because I couldn't get into the gym. Probably needed a break from deads anyways.

Invain
08-25-2008, 06:41 PM
Back day

Deadlift
315 wu
405 x 5
455 x 5
480 x 1 :(

Lat Cable Pulldown
225 x 5
225 x 5
225 x 5

Seated Low Cable Row
230 x 5
230 x 5
250 x 5
250 x 5

Was going for like 2 or 3 on 480 but just one was hard enough, ****! I think it's a combination of not lifting heavy for a few weeks and skipping a couple times this month. I also don't think I warmed up enough. Whatever, hopefully my bench is back to normal tomorrow.

Indifference
08-25-2008, 08:25 PM
Wouldnt worry about it bro, probably just not used to pulling such heavy stuff lately like you said. Try it again in a week or two I'd bet you get it easy.

samj
09-02-2008, 01:51 AM
keep it up dude i have started a jornal now too.

kevowamo
09-02-2008, 02:32 PM
nice progress man. those numbers are hella strong!

Invain
09-02-2008, 07:19 PM
Well, I'm still alive. Haven't posted much in the last week or two because of school starting and ****, but I've bene trying to hit the gym whenever I can. Had to miss chest yesterday cause the gym was closed so I had a monster session today to make up for it.

Chest/arms/back day

Bench
135 wu
225 x 5
255 x 5
275 x 5
295 x 3
305 x 2

Deadlift
135 wu
225 wu
315 x 10
405 x 7
455 x 6

Seated Lat Pulldown (different machine, weight is less)
170 x 8
190 x 8
200 x 6

Standing Tricep Thing behind my head
150 x 10
170 x 5
180 x 5

Seated Low Cable Row (different machine again, numbers lower than normal)
150 x 10
180 x 8
200 x 8

Pretty good workout, I was suprised I had enough energy to finish everything out. None of the numbers were very crazy today, just a decent workout to get back into the groove of things. I met a guy that I saw all the time last year in the weight room and talked to him for quite a while today about powerlifting. Come to find out, he knows his **** and wants to compete in the future in the 140 - 160 lb range, but has never had anybody to train with. I also FINALLY found a ****ing powerlifting group here at Michigan. I was right, there isn't any official team, just a very small group of guys that compete pretty regularly. Hopefully I can lift with that group a couple days a week and if things go well this winter I'll try competing for the first time this spring. I still need to decide if I want to trim a little more off and get down into the 198 lb class or just pack it on this winter again and lift in the 220 lb class. I'm gonna be busy with more time being spent in the gym and classes now but I'm psyched to finally lift with guys that share the same goals as me.

Indifference
09-02-2008, 08:27 PM
Wow man that sounds like a whole lot of awesome. Glad you found a training parter and a powerlifting club. Wish I found a group like that here to lift with. Also, you say you didnt throw around anything crazy... maybe its because im a weak bitch, but 455x6 sounds pretty fricken heavy to me. Solid work man, the inner fat kid in me says to bulk and lift in 220 class, but if you can handle it, logic would say go for the 198s.

Invain
09-02-2008, 08:42 PM
Thanks man. I really don't like being chubby/flabby anymore, but I just did cut down from about 220 and I think if I took a bulk slow and kept my intensity high I could easily get up to 220 and still not pack on as much fat as my other bulks. If I can get up to 220 and still look similar to what I do now, I'll probably just shoot for that. Besides, the inner me realllly wants to be huge someday.

bigmoney
09-02-2008, 09:36 PM
Nice lifting. Dude, you live in Michigan. Gotta put on the winter coat. Or be like me and have a year round winter coat for the bitter winters here in Texas.

Invain
09-04-2008, 05:07 PM
Legs/Shoulders

Back Squat, ATF
135 wu
225 x 10
315 x 7
335 x 5
345 x 3
355 x 2

Arnie Press
50 wu
65 x 5
65 x 5
65 x 5

Cable Upright Row
150 wu
200 x 8
230 x 5

Pullups
Bw x 10
Bw x 8

Seated Calf Raise
5 plates x 7 x 3

Gonna take me a while to get back into this ****. Squats were blahhhhh. Weight felt suprisingly light, but my lower back was being a bitch and I haven't done atf back squats in literally a month or two. Been farting around with front squats and **** for too long, I need to focus on training my parallel squat for competing.

Invain
09-04-2008, 10:00 PM
I just went to Rugby practice tonight and I don't think I've ever had a worse 2 hours from hell. I gotta say, the sport is fun, but damn, lotta running. Didn't help that I had squatted like 2 hours earlier either.

Invain
09-06-2008, 08:57 PM
Light workout today just to get some blood flowing. My legs were so sore today, words cannot describe it. Ordered a foam roller yesterday, I'm gonna need all the help I can get with recovery if I actually lift like I plan to. Focus on bench was good speed and form, nothing big just a good warmup.

Bench
135 wu
230 x 10
230 x 10

Front Squat
135 x 10
135 x 10

Pullups
Bw x 10
Bw x 8

Cable Tricep Pushdowns
160 x 12
160 x 12

My legs felt suprisingly good after the light squats, hopefully it helps out.

Invain
09-08-2008, 08:19 PM
Back

Rack Pulls (below knees)
315 x 5
405 x 5
455 x 1
475 x 1
495 x 1
505 x 1
515 x 1
525 x 1

Shrugs
405 x 12
425 x 12

Lat Pulldowns
180 x 10
190 x 7
200 x 5

Seated Low Cable Row
200 x 8
210 x 8
220 x 7

Numbers seem goofy because all the machines here at school are different than what I'm used to. Could have gone more on rack pulls but my back was still sore from last week, lol.

Invain
09-10-2008, 06:40 PM
Chest and arms

Bench
135 wu
225 wu
250 x 5
275 x 2
295 x 2
315 x 1
~2 Boards~
325 x 1
335 x 1
345 x 1

Tricep Pullover things
150 x 7
150 x 7
150 x 6
150 x 5

Pullups
Bw x 12
Bw x 9
Bw x 8
Bw x 6

Finally lifted with one of the guys from the pl team. Really cool guy, knows his **** too, has a state record in the 220 lb class. Just did some easy board work, didn't push it too much, I haven't benched real heavy in quite a while. I also have a lot of work to do on my form, my right shoulder blade slipped off the bench on the 345 2 board and really ****ed the lift up. I was suprised how much strength I've kept though after losing a solid 15 pounds and not touching anything over 300 for a month or two. 315 flew up like cake and 335 on a 2 board was a joke. If all goes well I'll be lifting in the APF Wolverine Open in October.

Invain
09-11-2008, 03:28 PM
Legs and shoulders

Front Squats (Deeeep)
135 wu
225 x 5
275 x 5
300 x 3
315 x 1
325 x 1
335 x 1

Arnie Press
70 x 5
70 x 5
70 x 4

Calves

Front squats felt pretty good, 335 flew up. Didn't want to go too crazy because I'm gonna be doing heavy ass box squats next week with the team. Got my foam roller and tried it out last night, we'll see how much it helps after a week or two.

Keith
09-11-2008, 04:48 PM
Got my foam roller and tried it out last night, we'll see how much it helps after a week or two.

Ahh, it's gold I tell ya. Give it a chance and use it everywhere.

I may have missed it, but when are you going to start squatting parallel? Or are you just sticking with box squats?

Invain
09-11-2008, 07:24 PM
Nah I'm definitely gonna start going paralle real soon, probably after next week.

Coke
09-13-2008, 05:55 PM
Nice front squats and arnolds, good numbers all over the place.

RedSpikeyThing
09-13-2008, 06:27 PM
huge squats man! A 335 front squat is impressive.

Invain
09-15-2008, 08:25 PM
Thanks guys.

Back Day

Deadlift
225 wu
315 wu
405 x 1
425 x 1
455 x 1
475 x 1
490 x 1
505 x 1

Lat Pulldown
200 x 5
200 x 5
200 x 5
200 x 5

Seated Low Cable Row
200 x 10
220 x 5
230 x 5
240 x 5

Well, I really wasn't expecting a dl pr, but it was a nice suprise. 490 flew up fast as hell so I almost knew I had 505 in me before I even pulled it. I wish now I'd gone for 510 or 515, I think I had it in me. Felt even better because I was pulling infront of the pl team for the first time; hopefully I've proven myself a little, lol.

Invain
09-16-2008, 04:44 PM
Chest and Arms

Bench
135 wu
225 wu
250 x 2
275 x 2
285 x 1
295 x 1
315 x 2

Standing Tricep Pullover things
160 x 6
160 x 5
160 x 5
160 x 5

Pullups
Bw + 25 x 6
Bw + 25 x 5
Bw + 25 x 5
Bw + 25 x 4

Keith
09-17-2008, 02:32 AM
Awesome PR there, big guy! That's really impressive. Pulling infront of a powerlifting team probably gave you a lot more motivation and energy to pull something big.

Invain
09-17-2008, 04:31 PM
Thanks Keith.

Legs and Shoulders

Front Squats
135 wu
225 x 10
250 x 2
275 x 2
285 x 2
300 x 1
315 x 1
325 x 1
340 x miss ****!

Arnie Press
70 x 6
70 x 5
70 x 4

Calf ****

What a **** ass workout. I should have had a 340 front squat but the bar started slipping off my shoulders and I had to drop down. Never had that happen before, I was so pissed. I guess hitting a pr 3 days in a row just isn't possible for me. Was really hoping to get some heavy box squats in too but everybody showed up like an hour after me so I had to go at it alone.

Auburn
09-17-2008, 09:02 PM
Getting close to 2.5X BW deadlift. Nice work.

Invain
09-22-2008, 08:39 PM
Thanks bro.

Back

Rack Pulls (2nd pin from bottom)
315 x 5
405 x 5
455 x 5
495 x 1
505 x 1
515 x 1
530 x 1
545 x 1

Shrugs
455 x 7
465 x 7

Seated Lat Pulldown
200 x 7
210 x 5
210 x 5

Seated Low Cable Row
200 x 10
230 x 5
230 x 5

Invain
09-22-2008, 08:41 PM
I had my ipod on so I couldn't hear it, but just from just the way it felt I knew it was bad; half way up on the 530 rack pull I let out a massive fart, felt like I **** my pants. I took my headphones off and asked the guys next to me if I farted really loud and they were both trying as hard as they could to not laugh. About 6 other poeple were all looking at me with big smirks as well, lol.

Invain
09-24-2008, 04:34 PM
Chest and arms

Bench
135 wu
225 wu
275 x 1
295 x 1
315 x 1
330 x 1
275 x 3
275 x 3
275 x 4

Tricep Pushdowns
200 x 8
210 x 6
210 x 6

Pullups
Bw + 25 x 6
Bw + 25 x 4
Bw + 25 x 5

Heavy Curlzzz

330 felt awsome, I think I'm good for about 340 now. Was just working on my form and pause with 275, I can't believe how light it feels to me now.

RedSpikeyThing
09-24-2008, 09:08 PM
huge benching and good pulling last session dude

Invain
09-24-2008, 09:21 PM
Thanks spikey. I'm really excited to see where my numbers are by the end of the year since I'm starting to bulk again. I've already noticed a pretty big difference in bench within a couple weeks.

Keith
09-25-2008, 05:22 AM
Holy ****, dude. Awesome numbers in here as of late. LOL at the farting. That's why I love training at my house - I can let out any noise at anytime.

Invain
09-25-2008, 04:07 PM
Yeah that's the only thing I liked about training at home tool, lol.

Legs and shoulders

Atf Skwats
135 wu
225 x 5
315 x 3
335 x 2
350 x 2
365 x 1
375 x 1

Good Mornings
135 x 8
150 x 5
150 x 5
185 x 3

Military Press
150 x 7
150 x 6
150 x 5

Calves

375 felt fine, I still don't know what's up with my leg/knee so I didn't push it much. Just trying to work back up and see how it feels before my meet. Back felt good during GM's for the first time, hopefully I can start doing them regularly. God my squat sucks ass though, I seriously gotta do something different, I don't wanna squat 400 in the comp and embarrass myself.

Invain
09-29-2008, 04:13 PM
Back

Deadlift
225 wu
315 wu
405 x 5
455 x 3
475 x 3

Lat Pulldowns
200 x 6
220 x 4
220 x 4

Seated Low Cable Row
210 x 8
230 x 6
230 x 6

Wide Grip Low Cable Row
200 x 5
230 x 5
230 x 5

Should have pulled 475 x 4 but I heard a huge pop in my right knee so I stopped. I didn't feel anything when it popped and it hasn't gotten the least bit sore since so I have no clue what it was. It was loud enough to scare me though.

Invain
09-30-2008, 07:38 PM
Chest and arms

Bench
135 wu
225 wu
245 x 5
275 x 4
295 x 3
305 x 3

Tricep Pullover things
160 x 6
160 x 5
160 x 5

Dumbbell Bench
65's x 10
80's x 5
95's x 5

Curlzz

Had no clue where to start with dumbbell bench since this was the first time I've ever done them in my life. Hopefully I'll play around with the 110's in a couple weeks.

Coke
10-01-2008, 06:05 AM
Great consecutive efforts man.

Invain
10-01-2008, 04:12 PM
Thanks coke

Legs

Squat - worked on form
225 x 5
275 x 5
325 x 5
345 x 3

Leg Press
Something x 6 x 3

Calves

Finally got around to squatting with some of the pl guys so I had them help me out on form. Not suprisingly, my form was way worse than I'd thought. I've been squatting wrong for so long now I seriously thought my form was decent. My stance is normally pretty narrow, high bar position, atf, and I don't sit back at all so my knees are over my feet. Way off, I know, but I can easily put up around 400 like this, atf. When I really got my form straightened out it I almost got stuck in the hole with like 345 lbs. I know it'll take a while since I'm pretty much re-learning how to squat but I was so ****ing discouraged with the pussy weight I was struggling with. I don't know if it's my hips or lower back, or something else, but even when all the guys said my form looked a lot better it felt horrible. I'm definitely not squatting in this upcoming meet.

Invain
10-02-2008, 04:55 PM
Shoulders (and arms lulz)

Arnie Press
45's warmup
70's x 6
70's x 6

Strict Standing Military
135 x 8
135 x 6
135 x 6

Cable Curls

Moar Curlz!

Sounds really lame but I'm going to experiment with curling 3 days a week because I cannot stand my tiny bitch arms any longer. Most curl jockey's have pretty big arms for a reason, so I figured I'd give it a shot. I know as a wannabe powerlifter I shouldn't care about appearance, but the truth is I do, and it's to the point where my arms almost don't match my body.

Keith
10-02-2008, 05:01 PM
yU shuD tRain teh Trics 3x a WeEK deN bc deY r MoSt of yUr aRM!one

Invain
10-03-2008, 12:06 AM
Lol, fag!

RedSpikeyThing
10-03-2008, 07:30 AM
nice milli pressing!