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bigmoney
10-04-2006, 08:32 PM
Hey everyone, going to keep the intro short and sweet. I started my journal on another website, but I never receive feedback, so I decided to make my home here at wbb!
You can see the first couple weeks of my 5X5 program here:
http://ironmagazineforums.com/showthread.php?t=70724
and here is the actual Linear program I am running:
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
So let's not waste any time and get on to last saturdays workout.....

Week 2 Day 3

ATG Squat
85X5
100X5
115X5
130X5
150X3
115X8

Bench same as squat
85X5
100X5
115X5
130X5
150X3
115X8

Bent over Row
65X5
75X5
85X5
95X5
110X3
85X8

Assistance work:

Dips
3X8 (-40)

Skuller crushers
3X5 (ez bar + 30)

supersetted with....

EZ Barbell curls
3X5 (ez bar+30)

bigmoney
10-04-2006, 08:41 PM
Week 3 Day 1

Squat
90X5
105X5
120X5
135X5
150X5

Bench
90X5
105X5
120X5
135X5
150X5

Rows
55X5
70X5
85X5
95X5
110X5

Assistance work:

Weighted Hyperextensions:
3X8 with 25 lb. plate

Decline Situps
3x8 with 10 lb. on chest

-MAN THESE ARE HARD

Comments:
Got some chuck taylor's for squatting. ACtually they're the $9 walmart knockoff, but just as good! These shoes REALLY force you to sit back in your squat, which i am currently trying to learn how to do on ATG squats.

I've been having knee problems as of late, and I figure its because I am not "sitting back" in the squat, thus my knees aren't going past my toes, but my shins aren't exactly perpendicular to the floor. One thing I tried today was bringing my hands closer together and to put my elbows BEHIND the bar not under the bar. For some reason i felt this REALLY helped me 'sit back' and go ATG more smoothly.

The only thing about this 5X5 is lack of excersises. For example, i cant sit back in the squat very well, so my posterior chain is weak, as are my glute/hammies. This would be a nice time to do some RDL and GHR's, which i can't incorporate into the routine. But I suppose progressivley increasing squat weight will even me out at this time.

I might be bringing down the row weight. It's not that I am cheating big time on the heavy reps (my back is parallel to floor), but there is some throwing of the body slightly. Plus, I'm not focusing on 'pulling' the weight up, as I am just moving weight up. So what do y'all recommend?

Tomorrow are deads, uh oh!! :eek:

bigmoney
10-04-2006, 08:59 PM
Here is the almighty diet: Built and all diet gurus are encouraged to bring their red pens and edit!

Meal 1: Breakfast/PreWO
-1 scoop whey
-1.25 cup oats
-1 cup milk

Meal 2: PWO
-60 g dextrose
-30 g whey
-serving of CEE (which i dont think i repsond to)

Meal 3:
-~6 oz. chicken
-1 baked potatoe
-big serving of veggies (i'm at college so my cafeteria usually has butter all over the veggies-but I eat them anyways)
-3 cups milk

Meal 4:
-1 serving whey
-2 cups milk
-2 oz. Peanuts

Meal 5:
-6 Oz. chicken/ can of tuna
-serving of veggies
-3-4 cups of milk
-4 tbsp. natty pb

Meal 6:
-1 cup cottage cheese
-3 tbsp natty pb
-1 cup milk

Total: 3629
Fat: 107 962 27%
Sat: 20 180 5%
Poly: 32 288 8%
Mono: 45 409 11%
Carbs: 338 1242 35%
Fiber: 27 0 0%
Protein: 340 1361 38%

-I know my diet needs work. It is very unbalanced(calorie meal-to-meal wise) as well which I could use some help on. Keep in mind im in a college dorm, and get 2 meals at the cafeteria everyday, so protein shakes are very cheap and convenient for me. Some days I get up to 4000, so i try to hover b/w 3500-4000 cals as best as I can.
I do no cardio, which I may implement soon for health reasons. I know many of you will tell me to cut down to 10%, but i dont wwant to cut down to a skinny toothpick w/ no muscle mass.
-I really want/need to cut out the milk, but its free at the cafeteria, so that is why i have so much of it. Any ideas how to replace the calories?

bigmoney
10-05-2006, 04:11 PM
Week 3 Day 2

Squats
90*5
105*5
120*5
120*5

-took this day to work on form, considering its a lighter squat day. A few reps on the heavier sets really felt good form-wise. still need to bring the hips back. But i really like putting my elbows behind the bar now, I'm amazed at how it helps me with my form :)

Deadlifts
80*5
100*5
120*5
140*5
160*5

-these felt good, fought hard last rep but got it! Really focused on a strong arch in the back and bringing my hips lower at the beginning of the lift. It seems when im pulling my knees wobble side to side, any ideas if this is natural? ALSO, I need to read up more on deadlift form, but right when I am about to deload the weight on the ground to start another rep, my bis/arms hit my knees. Do i need a wider grip? wider stance? narrower stance? My stance is about shoulder-width now, and I grip my index fingers on the rings.

Military Press
60*5
70*5
80*5
90*5
105*5

-DAMNIT! last set sucked on form, and only got 4 reps too. Looks like I'm gonna drop the weight 5 or maybe 10 lbs to ensure form.

Decline Situps
3X8 w/ 10 lbs.

bigmoney
10-10-2006, 04:27 PM
Week 3 Day 3

Squat
90X5
105X5
120X5
135X5
155X3
120X8

Bench
90X5
105X5
120X5
135X5
155X3
120X8

Row
55X5
70X5
85X5
95X5
115X3
85X8

Dips
3X8 (-30)

Skullcrushers super-setted with barbell curls
3X5 (bar+30)

Comments:
-squats, still trying to work on form, that last set of 8 was reall hard, my lower back was trashed after the triple. UH OH weights are getting heavierrrrr! :)
-Skulls/bis were tough, probably because of doing the intense sets of dips prior to.
-Still icing my knees everyday, I know its my form thats the problem, maybe even a torn tissue in my knee.
-right elbow has been a little sore for 2 days, so i am takin an extra day off to rest it.

*News about diet. Instead of 'trying' to get around 4000 cals, I am counting everything very strictly that goes in me and doing my best to get 3500 cals. We'll see where that gets me. :cool:

bigmoney
10-10-2006, 04:34 PM
This may seem kind of silly but what kind of boxes do some of you all use for box squatting? Point being is that my gym has no box but has something similiar to this
http://iglobalhk.com/images/prod/3877.jpg

Granted its not plastic, and has a more square/wider top. Its used to help on chinups/pullups. Any ideas on box squatting on that? I'm thinking its too small and will probably be a good way to kill myself, but it never hurts to ask.

Paul Stagg
10-10-2006, 05:03 PM
I bought my box from elitefts.com

Built
10-10-2006, 05:06 PM
I don't see a whole lot wrong with your diet - protein and fat are ample, fiber is good, butter on veggies is a good thing, nothing wrong with lots of milk. Maybe a bit more produce - bananas, fruit?

bigmoney
10-10-2006, 05:51 PM
Thanks for the response everyone.
Paul: I was actually looking into the boxes over on elitefts, unfortuantley my gym is real anal about many things, some bringing in a box might go against their 'policy'. But I will ask to make sure.

Built: I made a few revisions to my diet, mostly minor ones. I limited my milk to 3-4 cups a day and upped by oatmeal by 1.5 cups. ALso added some olive oil instead of peanuts, and am taking 10 fish oil caps instead of 6 (Big difference-i know!)

-P.S. Just ordered a foam roller from elitefts.com. Bring on the pains of stretching!

Built
10-10-2006, 06:04 PM
Why are you limiting milk?

bigmoney
10-10-2006, 06:44 PM
Spiking insulin 6 times a day, and over 150 g sugar from milk alone are pretty much why. Of course I could be wrong in both of these reasons, so please enlighten me because id love to drink more, free milk :)

Built
10-10-2006, 06:47 PM
150/6 is 25g. Please describe to me how 25g of carb in a mixed meal will spike your insulin. (hint: it won't).

:)

Enjoy your milk.

bigmoney
10-10-2006, 06:53 PM
OH man, i just got served..... :bang:

By the way, thanks for the hint!

Built
10-10-2006, 07:14 PM
You're welcome! :kiss:

Enjoy your milk. ;)

bigmoney
10-11-2006, 05:56 PM
Week 4 Day 1
I'm now on a M-W-F, instead of T-TH-Sat routine. Unfortunatley I only get 1 day of rest after setting PR's instead of 2, hopefully that wont effect my energy/recovery

Squat
95X5
110X5
125X5
140X5
155X5

-last rep of 155 was a doozie, but still pushed through.

Bench
95X5
110X5
125X5
140X5
155X5

-form got off on last heavy set. For some reason I cant pinch my shoulder blades and push my traps into the bench when I go heavy. ALso right elbow keeps clicking when doing bench on the top 1/2 part pretty far from lockout. hmmmm....

Row
70X5
80X5
90X5
100X5
115X5 **PR** actually this was a PR last workout, but failed to mention iT!

-From now on I'm going to keep my arms to my sides and tuck the elbows in more to activate the lats. It felt good today doing that. By the way these are 90 degree to the floor rows

Weighted Situps
3X8 w/ 12.5

Hyperextensions
3X8 w/ 25

***note for next Cycle of 5X5: increase set weights by 12.5%. On some I made a mistake of doing 10% and some others 12.5%.

bigmoney
10-15-2006, 09:53 PM
Week 4 Day 2

Squat
95X5
110X5
125X5X2

Dead
95X5
115X5
135X5
155X5

Mil. Press
60X5
70X5
80X5
90X5
100X5


OKay this is my last day of 5X5. My knees just arent agreeing with the 3 day/wk heavy squats, and my form is off, so its time to take a break from this kind of progression and focus on form. I really liked this program, and in 4 wks I added good strength and mass. So this program unfortunatley stops here. I definitley plan on doing more 5X5 cycles in the future after I get my form down and eliminate my knee issues.

Now It's time for Baby Got Back. This is a very sound program because I've ran it before and got solid gains. But I am a simple workout kind of guy. I love the 5X5 program because I can squat, dead, bench, MP and thats it. Although the program has all of the above, it has a little more isolation that I like/am used to. Working calves and standing infront of the mirror doing Side Laterals just dont do it for me....but I'll do the program anyways (This is not meant to disrespect the program, but its just my opinion).

Just for my personal reference, tomorrow's workout will look like this:

Rack pulls: 5X5 (will use light weight to prevent burnout, plus I gotta see how these feel on my knees.

Bent-Over Rows: 3X8

Maybe the prescribed hammer high rows: 3X10-12

Bench: 5X5 (again, lighter weight for progression)

incline DB press: 3X8

Calves: 3X15

Abs: 3X8-12

Natetaco
10-15-2006, 10:00 PM
yeah squatting 3 times a week is demanding and it sucks, but it worked for me, some people just dont like it though. You should try a full body routine.

Built
10-15-2006, 10:02 PM
Hey, if you're not a fan of side laterals, do Arnies instead.

I like side laterals, but I also cry at weddings.

;)

Seriously, if you want to skip calf-work, do so. I often do. The basic horizontal push pull, quad dominant, vertical push pull, ham dominant is very flexible under a variety of paradigms.

bigmoney
10-15-2006, 10:03 PM
I agree w/ you nate.....I love the challenge or 3 days/wk squatting, but I geuss my body is telling me to take it easy for a bit. About the full body routine, I'll probably do one after a few months of BGB, when I will hopefully be getting back into the 5X5....

bigmoney
10-15-2006, 10:10 PM
LOL, thanks built. :clown:
Man this program is very flexible, which me likes.
So Mil. press 5x5 and arnies 3X8 is a-okay?

By the way, the reason I dont like side laterals is because I use very strict form and found it hard to progress on that excersize..

Built
10-15-2006, 10:57 PM
You bet. I really like higher-rep arnies as a second movement. Sometimes I'll superset Arnies with side laterals, too.

bigmoney
10-16-2006, 05:45 PM
BABY GOT BACK

Ok, first day of BGB, here it is folks:
(weightXsetsXreps)

Rack Pulls:
145X5X5

Bent Over Rows
85X3X8

Hammer High Row:
80X3X10

Bench:
95X5X5

Incline DB Bench:
40'sX3X8

Abs:
10X3X10

Calves, seated:
50X3X12

COmments:
Rackk pulls, bent rows, and especially bench were light. On bench I worked on form, which was very smooth and controlled. It didn't upset my elbow so I geuss i'll start from this weight. I need to use straps next time on rack pulls. My hands got real sweaty and i had to readjust my grip every couple reps. Other than that, my knees felt great.

I did 5 min elliptical and my stretching routine prior to workout so I felt good walking into the weight room. Tomorrow is light front squats, wooop. :smoke:

bigmoney
10-17-2006, 06:20 PM
WORKOUT #2

Front squats
barX4X8(ish)

I really just messed around with these. I didn't want to add any weight to the bar the first week because of my knees, which felt fine today. My form seems to be good on them. My shins are basically vertical so that means I can sit back in the squat.

HOWEVER, I tried to work on back squats, teaching myself to sitback and i still cant. I put a bench under me to sit back on, and i would sit far back and sit fall back with no control......and ideas?

Good Mornings
barX3X15

-again, light weight for the form. Speaking of form, is this supposed to be more of a lower back excersize than a hammie one? Maybe because its the light weight, but i felt it all in my lower back than my hamstrings.

Incline DB curls
25X3X5

-not much to say here, dont really like direct arm work, so i cut out 2 sets

Hammer curls
20X3X8

Terminal Knee Extensions
3X10

-these were with a very weak, cheap band, so i had to walk like 10 feet back to get resistance.

Comments: Pretty fun workout, was light and easy for a change. did a few pistol squats, of course i had to hold on to the power rack the whole time! MAD PROPS to anyone who can do these free standing, very tough. Another problem is whenever i do GM/RDL/SLDL on the descent I always seem to lean to my left side, which is strange because I am right handed, muscle coordination maybe?

bigmoney
10-19-2006, 11:24 PM
workout #3

Chinups-neutral grip
5X5 (-40)
-wow I always have sucked at pullups, gonna have to do -50 next time :*(

Hammer high row
80X3X8

-gonna do 3X10 pullovers next time too.

Military Press
85X5X5

-wow my MP SUCKS, ive never been able to progress this lift......

Arnold press
25X3X8

Needsize abs
3X5
-gonna work up to sets up 5X5

UPDATE: My knees feel pretty much normal now, no pain at all. I geuss heavy weight squaatting 3 times/wk with pretty bad form took a toll on my knees. But since I've laid off the heavy squats for a week they feel great!

Built
10-19-2006, 11:52 PM
Oh wow - you're growing your knees back. That is SO awesome.

:)

bigmoney
10-20-2006, 09:27 AM
yep, im pretty excited. Theyre not 100% yet, still a little uncomfortable the day after pistol/front squats, but nevertheless alot better than before. We'll see how they are after lunges today!

bigmoney
10-20-2006, 06:25 PM
Workout #4

RDL
95X5
95X5
95X5
95X5
95X5
-these were light, still working on my form. On the way up my left knee wants to slam back and lock straight(i feel it clicking) so i need to work on keeping knees bent the whole time.

Glute Ham Raise
-OH MY LORD! These things are nuts. What i did was lower the smith machine bar and put my feet under it to hold myself in place. The bar was about 3 inches too tall so ill need to use a regular barbell next time.

Anyways I did 3 sets of about 5 each. Of course i couldnt complete a whole rep at all. I geuss ill keep at em until i can do a full rep.

Lunges
20'sX10
20X10
-these were pretty easy, but my left ham/glute was really tight from GHR so i dropped 1 set.

Dips
BWx5
-20X5
-20X5
-20X5
-20X5

you're not supposed to flare your elbows out, but keep em more at your sides, right?

Tricep Pushdown-straight bar
60X10
60X9
60X8

Standing Calves
115X8
115X8
115X8

Hammies going to be unbearable tomorrow me thinks..... :)

bigmoney
10-23-2006, 05:33 PM
Rack Pulls:
150X5X5
-easy, just my grip holds me back

Bent Over Rows
90X5
90X5
90X8
90X8
-ok WTF. My mind was somewhere else today, i geuss i was still used to the 5X5 when its supposed to be 3X8 :mad:

Hammer Row:
60X3X10

Incline Bench:
45'sX3X8

Needsize abs
3X5

TKE 3X10

Okay, I had a ****ty weekend sleepwise. Went to the Rolling Stones and got like 6 hrs of sleep before my first class. I couldnt do bench today beacuse my ****ing ridiculous college gym has 4 benches to 30,000 kids. I wouldve asked to work-in with someone, but these ******s are doing 225 with a few inches ROM, so i said screw it.

By the way, I'm joining my university powerlifting team. So I'll be posting my workouts here. Im really excited to join up. For one, it'll give me a chance to learn more about my form/ knowledge of the iron.
And second, it will help me move some serious weight, which i've always faniced. Im gonna tell em about my knee issues and see how they respond-whether to start my light or whatever. I'm sure first few months will be nailing down my form, w hich is A-OK with me:nod:



Incline DB Bench:
40'sX3X8

Abs:
10X3X10

bigmoney
10-23-2006, 05:34 PM
Rack Pulls:
150X5X5
-easy, just my grip holds me back

Bent Over Rows
90X5
90X5
90X8
90X8
-ok WTF. My mind was somewhere else today, i geuss i was still used to the 5X5 when its supposed to be 3X8 :mad:

Hammer Row:
60X3X10

Incline Bench:
45'sX3X8

Needsize abs
3X5

TKE 3X10

Okay, I had a ****ty weekend sleepwise. Went to the Rolling Stones and got like 6 hrs of sleep before my first class. I couldnt do bench today beacuse my ****ing ridiculous college gym has 4 benches to 30,000 kids. I wouldve asked to work-in with someone, but these ******s are doing 225 with a few inches ROM, so i said screw it.

By the way, I'm joining my university powerlifting team. So I'll be posting my workouts here. Im really excited to join up. For one, it'll give me a chance to learn more about my form/ knowledge of the iron.
And second, it will help me move some serious weight, which i've always faniced. Im gonna tell em about my knee issues and see how they respond-whether to start light or whatever. I'm sure first few months will be nailing down my form, w hich is A-OK with me:nod:

bigmoney
10-26-2006, 04:19 PM
ok here is my first post with the 'powerliftng team'

W-up: about 10 minutes of dynamic stretching
Lunges: 20X8, 25X8, 35X8
single leg deadlift w/ barbell only: 4X6
Box Squat: 3X10
Reverse Hyperextension: 4X10
Glute Ham Raise: 4X8 (first 4 or so reps were unassisted)
hanging knee raises: 4X5

SO my first day was pretty damn tiring. I've never done reverse hypers/real ghr's so those were killer of course. Im Takin' it real easy because I'm goin to the doc nexxt week sometime for what i think is illio tibial band syndrome. Today was maybe even too much with the lunges which were pretty tiring after the last set.

The other day i read how worn shoes are real bad for knees (duh) and I never realized my shoes were very worn on the outside causing me to walk on the sides of my feet. So today I got some New balances.

Overall I loved my first workout. Although there was no weight on the bar, i still was drenching/dead! Plus, the gym is a true powerlifting gym with about every 'gadget' there is to think of-very cool! TOmorrow is bench day, we'll see how it goes...

bigmoney
10-30-2006, 03:01 PM
OK not that anyone looks here but its MY journal...
Friday was bench. 83% of max for 1 set till failure. I didn't know my max but the weight seemed perfect (was told to get 6 reps and failed on the 6th)

Bench:
barX20
100X10
155X6

Incline tricep DB extensions:
20X10
20X10
20X10
25X8
20X10

-ive never done these before. It's where your arms are straight up and your bring both DB's to your chest (bending arms inward). Anyways, they felt really awsome.

Front/Side/Rear Laterals
15/10/8 -3 sets of 10 for each

Lat Pulldown
60X10
70X10
80X10
80X10

BB rows
95X10
95X10
95X10

-i'm used to a more flat pendlay row. But I am told to do them supinated with my back about 45 degrees. Strangley, I felt more lat 'activation' than before.

Standing Cable Crunches
60X10
60X10
60X10

bigmoney
10-30-2006, 03:05 PM
So i'm goin to the Orthopedist on Wednesday to get my knee(s) checked out. I got new shoes (old ones were very worn) so hopefully its not too bad....

Lunges
20X6
30X8
35X6

Single Leg Deadlift
BarX8
barX8
barX8

Reverse Hyperextension
10X10
10X10
10X10
10X10

Glute Ham Raise
BWX8
BWX8
bwX8
bwX8

Hanging twists
2Xfailure (about 6)

Good workout. Today was actually supposed to be deads/box squats but not gonna go big until my doc gives me the news. :cool:

bigmoney
10-31-2006, 05:09 PM
Bench:
95X10 (50%)
125X8 (70%)
135X5 (83%)
150X10 (88%)
150X6 (88%)

Tricep overhead extensions
20'sX12 (5 sets)

BB Rows
95X10
95X10
95X8

front/side/rear laterals -all 3X10
15/10/10

Lat pulldown
80X12
80X10
80X10

standing cable crunches
80X15
80X15


good stuff today. Never thought i'd get 10 reps w/ 150, so thats a 10rep PR! Tomorrow is an off day and goin to the doc....hopefully its not bad

HAPPY HALLOWEEN

bigmoney
11-03-2006, 01:24 PM
Bench:
135X8
135X8
135X8
135X8

Seated DB clean and press
20X12
15X12
15X12
-never done a clean before, they're harder on the shoulders than i thought!

DB Row
35X10
40X10
45X10

Horizontal row
45X12
55X12
65X10
-these are a chest supported t bar kind of row but your sit down.

Lat Pulldown
70X10
80X10
80X8

DB curls
20X12
20X10

Standing Cable Crunch
80X15
80X15

-i think im doin these wrong, dont feel them working....? :(

bigmoney
11-03-2006, 01:29 PM
oh yeah i went to a sports medicine doc the other day. My knee has been real well since i havent done squats in a month, so it was kinda pointless for me to go after I felt better.....but oh well.

He said it was patella femoral, but all he said was 'be careful'. I can squat but start light. He didn't mention the tracking of the patella is wrong, but im not sure if he can tell that from an xray?

Also I got a foam roller and have been rolling quads/hams/glutes/calves and of course the painful IT band which is a killllllller. Hopefully it'll help in the long run though :strong:

Built
11-03-2006, 01:30 PM
Cable crunches are funny things.

If you don't feel 'em, try something else. My fave is either a weighted swiss ball half crunch, or what I call "towel crunches" - basically, wrap your towel around your sweatshirt to make a little roll, tuck it under the small of your back, and do half crunches with a dumbbell on your chest. Up to halfway, hold, lower slowly.

bigmoney
11-06-2006, 03:08 PM
Deadlift
135X5
135X5
185X5
185X5
-i did the first two conventional, and the last 2 sumo. I was able to add alot more weight pulling sumo than conventional, so i may start doing sumo. Anyone know if sumo is hard on the knees?

BOx squats
95X5
115X5
135X5

Lunges
35X6
35X6
35X6
-may lower the weight on lunges, squats b/c my knees ached a little after the workout

Reverse Hyper
15X10
15X10
15X10
-these are some of the hardest things i've done

Hanging knee raises
2X12
2X12
-im getting stronger w/ these.....

bigmoney
11-07-2006, 02:00 PM
Bench:
95X10
125X8
135X5
155X3
165X3
165X3

Incline tricep extensions
20X10
25X10
25'sX10
25X10
25X10

Barbell Rows
105X9
105X8
105X8

Front Raises/side raises/rear raises
20/15/10 X10X3sets

Lat Pulldown
90X10
90X10
90X10 last 3 wer ****ty form

Standing cable cruches
90X15
90X15
-gonna use a new ab excersize next time

bigmoney
11-09-2006, 04:43 PM
Squat
95X10
115X8
135X5
155X3
155X3
155X3

-the bar i used today might have been over 45 lbs...so these lifts could be higher than i think (only 5-10 lbs. probably). Anyways, they said my form is good, but i still feel like i'm not sitting back enough. My knees felt okay doing these which is good, but i feel so damn weak under the bar now.

Lunges
40X6
40'sX6
-my left knee was starting to ache so did 2 sets

Good Mornings
115X5
115X5
115X5
115X5
115X5
-my form is good on the first few sets but towards the end my form feels sloppy.

GHR
BWX10
bwX10
bwX8
-almost there..........................

hanging knee tucks
2X8
2X8
-next time i will try some heavier weight excersizes, like decline situps or something.

bigmoney
11-10-2006, 11:37 AM
Bench:
135X8
135X8
140X8
140X7 :(

Seated Clean Press
15'sX10
20X10
20X10
-20 is too much and i get ****ty form on the clean, so ill keep it 15 till form is perfecto

One arm db row
40X10
45X10
50X10

Horizontal Row
45X12
65X12
70X8
-too much weight, got a little ahead of myself on the weight selection

Lat Pulldown
80X10
90X8
80X10

Swiss ball throws
5lbballX10
X10
X10
-these are on a swiss ball where you hold the medicine ball behind your head and powerfully contract and throw the ball overhaed against the wwall.

-ok i got about 6 hrs of sleep last night, i had no energy today. I may be increasing weight too much because on most excersizes i didnt get all reps or i had to scale back weight.....Is it more beneficial to increase weight every set, or keep it the same (while trying to increase every week)?

Vita
11-10-2006, 01:30 PM
good move on changing the program if it isn't agreeing with you.

i feel like i've been on a marketing campaign, but i'd recommend "Starting Strength" by Mark Rippetoe. under $30 from amazon.com, and i can't get enough of how much detail goes into each of the core BB lifts. your form alone could be the source of knee pain, as PROPER squatting is anatomically correct and should only help them. it'll also help with deads too.

either way, your workouts are looking good, just don't sacrifice form for weight...

bigmoney
11-10-2006, 02:08 PM
thanks for your help mate. I'm getting starting strength soon as i get some more cash. I hear the knowledge and descriptions of the lifts are fantastic..... But for now I'll keep at what I'm doing and focus on good form instead of piling weight on for a ****ty set form-wise.

Also I know my knee pain was from squats. In particular moving from a 3X12 program one day and 5X5 the next, hence a huge jump in weight, which wasn't a smart idea tuttut

bigmoney
11-11-2006, 09:46 AM
i thought i would post the workout so yall can make comments: (I may be off a little, its off the top of my head)


Monday:
Deadlift-work up to a heavy single-triple

Box Squat
-3X4-6

Lunges
3X8-10

Reverse Hyperextension
4X10

Ab Work


TUESDAY
Bench:-work up to a heavy single-triple

INcline DB extensions:
5X10

Front, Side, Rear Laterals
3X10 each

Barbell Row
3X10

Lat Pulldown
3X10


THURSDAYSquat-work up to a triple

Lunges:3X6-8

Glute Ham Raise:
3X10-12

Ab Work


FRIDAY
Bench-4X8-10

Seated DB clean press
3X10

DB Row
3X10

Horizontal Row
3X10

Lat Pulldown
3X10


More or less, thats the workout. PLease leave me comments. This is the workout the guys have me on and that they more or less follow. I havent worked up to singles yet as my knees need to take it easy.

bigmoney
11-11-2006, 09:06 PM
so whats everyone think??? ;)

bigmoney
11-13-2006, 02:48 PM
Awsome Workout today....woooooo!

Deadlift
135X10
185X3
225X1
235X1
245X1
-I was so freakin pumped. I've never even held that much weight, and i deadlifted too. Pulling sumo is much stronger for me than conventional. Pulling conv. my max is only prob 185, so sumo seems to fit me well.
-I fought hard with 245 but I know i could have gotten 255. These were also all done with a belt. I've never even used/put on a belt before, so im not sure how much weight it helped me lift.

Lunges
30X10
30X10
30'sX10
-wow! I rested at least 2 minutes between each set just to get my heart rate down a little.

Swiss ball ab throws
5kg ball X 10
3kg ball X 10
-I threw against a skinny pillar and i kinda missed and bounced off some stuff.....needless to say, I'll use a big wall next time

Hanging Knee Twists
3X8ish

I took it pretty easy today volume wise, even though I was damn tired. This week is alot of 1RM max stuff which should be fun. And thursday we're going to do some tire flipping (uh oh) and some sled work. I love this ****.

bigmoney
11-14-2006, 01:32 PM
Bench:
135X3
155X1
160X1
165X1
185X1
190X1 [PR]
-I'm not sure if i did the write percentages working up to my max, but last time i checked my max was about 170, so i did a bit more at 190X1!

Incline DB extensions:
25X10
30'sX8
30X8
30X7

Tricep Pushdown (on lat pulldown machine)
60X8
50X8
50X6
-not sure what they're called but they're not regular tricep pushdowns. Its more of a dip like motion and you dont bend so much at the elbows as usual tricp pushdowns.

Front Raise/Side/Rear
20's/15's/10's all 3X12
-going to move up in weight next week

Barbell Roations X 10eachside (bar only)
Plank X2 (1 min. each)
Side Plank X2

bigmoney
11-17-2006, 07:35 AM
Squat
95X5
115X3
135X3
155X1
175X1
185X1
205X1 w/belt
225X1 *PR* w/belt
-I've never squatted anything over 175 in my life, so 225 felt awsome. I think i could have gotten it without a belt too. I havent squatted anything hard in a month or so because of my knee, yet i am stronger on the squat than ever.

GLute Ham Raise
BWX10
BWX10
BWX10

Side Bends
45lbsX10
45X10
45X10

WOODchop
50X10
50X10
50X10

Sled Drag
1 plateX3
2 plateX2
(1trip is to the end and back). Ill def. do more next time when i have more time.

bigmoney
11-17-2006, 11:38 AM
Bench:
barX20
95X10
140X8
140X8
140X8
140X8

Seated db clean/press
15'sX10
20X10
20X10

1 arm db row
45X10
50X10
50X10

Horizontal Row
60X10
70X10
75X10

lat pulldown
90X10
90X8
90X8
-after about 6 on the last 2 sets my form went to sh1t...gonna take down the weight

DB Curl
25'sX10
25X8

Leg Raises w/ swiss ball thingy
3Xfailure

bigmoney
11-20-2006, 10:14 PM
Since school is out Wednesday, this week I only workout twice and today was supposed to be light, which is good because I feel my body will appreciate these 5 days off.

Single SLDL
BarX10
BarX10
BarX10
-around the 8th rep my back was so friggin' pumped. I need to start doing these to help my coordination.

Reverse Hyperextension
20X10
20X10
20X10
20X10

Glute ham raise
BWX10
BWX10
BWX10

Plank X1 min.
45lb plate on backX1 min. (2 sets)

-was going to do reverse band deads, but my back was pretty fried. I'm going to run a 7 week squat program, which starts Wednesday. Hopefully I'll feel up to it because ever since I went to a concert Saturday and had to stand for 4 hrs my right patella has been killing me.

bigmoney
11-26-2006, 06:21 PM
I'm back from the thanksgiving break. I most definitley ate plenty of food, and it was damn good food! My knee is still giving me trouble so i'm not sure how I am going to take it this week. Unfortunatley I probably won't be squatting :(

This is a workout I did last Wednesday:

Bench:
95X10
115X10
135X9
-I felt so weak and unmotivated today, I usually do 4 sets of 140.

Barbell Rows
105X10
105X10
105X10

DB Press
30'sX10
40X10
40X8

AB WOrk:
Swiss ball situps w/ 3 KG weight: 3X10
Saxon Side Bends w/ 5 lbs each hand: 3X6
AB Wheel: 2X10

bigmoney
11-27-2006, 02:41 PM
Deadlift
@50% w/ chains
- use ~20% chain weight (each one weighs 5 lbs)
125X8
125X2(4 chains each side)
125X2 (6 chains)
125X2 (8 chains)
125X2 (10 chains)
125X2 (12 chains)
-this was my first time using chains. Even the 12 chain lift was real easy and fast, so maybe ill do 135 or 140 next time. Also, I used a fat bar to work on the grip.

Rack Pulls
225X3
245X3
245X3
245X3
245X3

Reverse Hyperextension
25X10
25X10
25X7

Hanging Knee Tucks
X10
X8
X7

-good workout today. After about 5 days off, it felt awsome to move some weight around. My knees felt good this morning and during workout, so hopefully I'll squat this week. TOmorrow I'll be doing my first board presses, yipee

bigmoney
11-28-2006, 01:45 PM
Bench: 2 board press w/ pause
w-up: 115X10, 135X5
155X3
165X3
165X3
165X3
185X3
185X3
-this was my first time w/ boards and i messed up on my loading. I was supposed to do 10 sets of 3 but I added too much weight i geuss because 185 was where i had to stop.

DB military press
40'sX10
40X8
40X9

Lying DB tricep extension
20'sX8
15'sX10
15X10
15X10
15X9
-never done these before, but my triceps are obvoiusly weeeeeak.

Face Pulls
30'sX10
35X10
35X10
-first time doin these too. Movin the weight up next time.

Lat Pull
90X10
90X9
90X9

DB Curl
30X8
25X8

Swiss Ball crunch
-5kg on chest
X10
X8
X8

bigmoney
11-30-2006, 04:33 PM
Squat
115X10 (50%)
135X8 (60%)
180X4 (80%)
-i was shooting for 8 reps with 180, but I barely got 4 :(

Walking DB Lunges
35X10
35X10
35X10
-this is one of the most enduring excersizes i've done. Even though I have poor cardiovascular endurance, these lunges make me puke.

GHR
X10
X10
X10

no abs today, could barely walk out the gym.

bigmoney
12-01-2006, 04:47 PM
Bench:
95X15 (15/50%)
125X10 (10/65%)
140X9 (10/75%)
95X15 ("burnout" set?)
-140 was supposed to be for 10, but someone put only 45 instead of 50 on the left side so i stopped because it felt so awkward.

Board Lockouts
225X3
225X3
225X3
-every single rep was tough but got em all up after the dust settled.

Seated Cable Rows
80X10
100X10
110X10

Front Raises
20X12
20X12
20X12
Side
20X8
20X8
20X8
-pretty weak form on these, may go down in weight
Rear
10X10
12X10
12X8

Barbell Curls
45X10
45X9

bigmoney
12-04-2006, 11:30 AM
Deadlift
135X8
135X2 (5 chains each side)
135X2 (7 chains each side)
135X2 (9 chains each side)
135X2 (11 chains each side)
135X2 (13 chains each side)

Good Mornings
95X5
95X5
95X5
95X5
95X5
-these were done with the Safety Squat Bar (I'm assuming it weighs 45 lbs). I've never used this thing but its awsome for good mornings. I've never felt this excersize in my hams/ back like i did with this specific bar.

Reverse Hyperextension
25X10
25X10
25X10

Farmer Walk
45X1
50X1
55X1
60X1
-1=one trip back and forth in the gym, usualyl around 45 seconds

Side bends
50X10
50X10
50X10

Woodchop
50X10
50X10

KevinStarke
12-04-2006, 11:45 AM
Solid workout, if your gym has one you should try doing goodmornings with a cambered bar.

bigmoney
12-04-2006, 12:13 PM
we have a cambered bar. Ill try it next time. Have you ever tried safety bar squats? An article by dave tate says its very helpful with squat form, which is what i need.

KevinStarke
12-04-2006, 12:14 PM
I never tried the SS Bar but the big boys at the powerlifting gym I used to train at would use it for heavy box squats all the time.

bigmoney
12-05-2006, 05:51 PM
2 board press:
190X3
195X3
205X3
225X3 had spot on all 3 :(
210X3
205X1
225Xfail
215X1
225Xfail
-alright I need to get down my percentages on board press. Last 2 times i've just thrown on weight without any regards towards percentages of my max etc. I did alot of sets today, but i was supposed to do 3 triples and 3 singles instead of 5 each. I'm not sure if these weights are exactly right because I was changing 4 other guys weights and the numbers just got confusing.

DB militay press
45X8
45X6
40X8
-need to stay with 40 until i get 3X10

lying db tri. ext.
25X10
25X7
25X6
-need to go down to 20's, damn ego.

Skullcrushers
85X7
-last 3 were all spotter, my triceps were done.

face pulls w/ rope
60X12
70X12
80X12

lat pull
90X10
90X10
90X10
-goin to 100 next time

Swiss ball w/ 12 kg.
X10
X10
X10

Chubrock
12-05-2006, 05:53 PM
Looking like you've got your **** together man. Looking good. What do you weigh in at?

bigmoney
12-05-2006, 06:22 PM
Thanks man. I am about 180-185: im weak but i got a gut, which sucks. I just started powerlifting a month or so ago, so I wont compete till next fall. Once I get my numbers up i may go down to 165.

bigmoney
12-07-2006, 12:17 PM
Squat:
95X10
135X8 [8/60%]
175X6 [6/80%]
195X6 w/ belt [6/85%]


Leg Press:
275X12
315X12
365X12

Hypers w/ green band X12
Hypers w/ black band X12

Decline Situps
20 lbsX10
20X8
20X7
25X4
25X4

--Overall this workout was good. The squats felt awsome, even though the last set was tough. We're on some 7 week squat program and it looks very promising and very tough, which i'm looking forward to. I havent done the leg press in about 6 months, so I decided to do it even though i have some knee trouble. I kept a pretty high foot position and my range of motion was only about 3/4. First time diong hypers with bands and i love them!

bigmoney
12-08-2006, 12:23 PM
Bench:
95X15
115X10
140X11
-i was so sore today from tuesdays workout. My shoulders, chest, tris were dead coming in so I set up for some rack lockouts and did about 1 rep and quit there because I had no energy in me.

Seeated Cable row
90X10
110X10
120X10

front raises:
25X10
25X10
25X10
Side Raises:
20X9
20X8
-****ty form, moving on down to 15
Rear delt:
12X10
15X10
15X10

Comments:
Kinda weak workout today. Had about 4 hours of sleep because of finals and
didnt get in a pre workout meal. PLus, on monday we're benching agian, so I didnt want to over due it since i was already sore. Looks like I'll have to pound the calories this weekend! :)

bigmoney
12-11-2006, 05:27 PM
Bench: 2-board
185X3
205X3 (needed spotter on last 2)
195X3 (same as above)
-alright so whats the deal with these things. I still havent picked a weight i just seem to load up what i feel and attempt to lift it with no regard to my max. next week i'm doing 185, 190, 195 no matter how i feel so i can progress from there

DB military press
40X10
40X9
40X8

lying db tricep extn
15X10-5sets

face pulls w/ rope
80X10
100X10
110X10

lat pulldown
100X9
90x8
90X8
-new excersize....i hate these damn things

Hammer curls
25X10
25X10
25X10

Hanging knee raises
X10
X8
X7

-IM DONE WITH SCHOOL, well, the semester. Finals ended today, so now I have 4 weeks of nothing but crazy lifting, crazy eating, and lots of sleep.

bigmoney
12-14-2006, 07:25 PM
last 2 workouts:
Deadlift:
155 w/ 5 chains each side
155 w/ 7 chains each side
155 w/ 9 chains each side
155 w/ 11 chains each side
155 w/ 12 chains each side

Good mornings w/ safety squat bar
60+bar : 5X5

Reverse hyper
35X10
35X8
35X8

bigmoney
12-14-2006, 07:29 PM
Bench:
95X15
125X10
145X11 stalled on the 12th

5 Board
185X3
185X3
195X3
195X3
195X3
-pretty easy

Front raise
25X6
20X10
20X10

Side raise
15X10
15X10
15X10

Rear delt raise
12X12
12X12
12X12

BB curls
45X12
45X8

-this session was ****ty. Im in a new gym training by myself and I have to get used to it I geuss. Also gotta send back my new weight belt for a larger one, awsome.

KevinStarke
12-14-2006, 08:45 PM
5-board dayam, must have long arms. nice upper session.

bigmoney
12-14-2006, 11:01 PM
yeah, i'd say my arms are "average" though. Are 5 boards and rack lockouts the same thing? (in regards to how far the bar travels) My plan was to do rack lockouts but my gym doesnt have a cage....

KevinStarke
12-14-2006, 11:05 PM
No rack lockouts dont really have any downward phase, just locking it out from the rack. I'm not sure I would have any ROM on the 5-board to be honest haha.

bigmoney
12-15-2006, 01:22 PM
squats:
8*145
6*160
4*205 w/ belt

walking lunges:
30X12
30X12
30X12
-BRUTAL

Pull throughs: straight back
60X10
50X12
50X12
-first time to do these. I really only feel it in my back and not my hamstrings/glutes. Maybe ill try rounded back next time.

KevinStarke
12-15-2006, 02:02 PM
Nice leg work, pull throughs are killer man very key.

http://youtube.com/watch?v=VuDc1IQuwZo - This is how I was taught to do pull throughs. I do em with my legs a little straighter now but still a wide stance and still some knee bend. You want to let the cable pull your upper body through your legs in a sense if you know I what I mean.

bigmoney
12-15-2006, 10:29 PM
thats kind of how i did mine, but not nearly as quick, and i 'locked out' at the top of the movement. Ill give that a try next time, thanks kevin

bigmoney
12-15-2006, 10:35 PM
http://youtube.com/watch?v=wP-fD_UNXNw
thats more or less how i did mine. I had a little more knee bend and my head was up the whole time.

KevinStarke
12-16-2006, 12:42 AM
Either way is fine, thats just how I was taught and it really hits my hams.

bigmoney
12-16-2006, 08:10 AM
ok, ill try your way because I felt nothing in my hams, mainly just my lower back. I think i'll straighten my legs more and see what that gets me

Stumprrp
12-16-2006, 08:43 AM
nice lifting in here bigmoney

bigmoney
12-19-2006, 08:16 AM
cant train till tomorrow. Ive been throwing up since sunday and i feel like ****, but i feel better this morning. Yesterday felt like an eternity. It was weird, I ate a crapload of chicken tortilla soup and .5 gallon water for dinner and then started feeling bad after that. (you can imagine how fun that was coming back up)

bigmoney
12-20-2006, 04:38 PM
2 board press
170X5
175X5
185X5
185X4

BB rows
95X10
100X10
100X10
-im doin these underhand, back flat again

Military press
65X10
70X10
85X9

Decline abs w/ 10lbs behind head
6, 5, 5

TRicep pushdown
50X10
60X10
60X8

-pretty good workout today. I had about 70% energy because Im still getting over a stomach virus. Im working out with my bro now, he's about 130 lbs and weak, but i got him on BGB program and on 3 1000 calorie shakes a day. Looking forward to tomorrow's workout..........

bigmoney
12-22-2006, 09:56 AM
Deadlift
135X8
155X5
185X3
210X3
235X3

Good Mornings w/ cambered bar
95X5
105X5
115X5
115X5
115X5
-i really like these w/ camb. bar

90 degree hyperextension
bwX10
bwX10

bigmoney
12-23-2006, 02:42 PM
Bench
95X15
125X10
145X10

5 board
185X3
195X3
200X3
205X3
205X3

seated cable row
100X10
120X10
110X8

Front raise
20X12
20X12
20X12

Side
15X10
15X10
15X10

rear
15X10
15X10
15X10

PUllups
2, 1 LOLL

BB curl
40X10
40X10
40X10

Side bends
55X10
55X10

bigmoney
12-26-2006, 10:59 AM
Squats
95X10
140X10
180X6
195X2
-FOr the last 5 weeks i've been using my max that i have w/ my belt. This week i didnt have a belt so my #'s were about 20 lbs lower, and i couldnt even do 1/2 the workout pretty much, it sucked.

Legg press
225X15
315X15
365X10

Pull thru
60X15
70X15
80X15

KevinStarke
12-26-2006, 11:01 AM
Workouts are all looking graet man, good choice of exercises and your strength is definitelly moving. If you ever forget your belt or something like that just switch up the exercise or add to the workout. Do goodmornings or something to strengthin your core and also aid in your squat/deadlift strength.

bigmoney
12-30-2006, 10:28 AM
sorry for lack of updates, but only have 2 workouts scheduled this week, heres thursdays workout:

Bench
95X15
125X10
145X10
160X6
95X20

Tricep pushdown
60X10
X9
X8

Cable row
110X10
120X9
120X7

Front raise
barX10
X10
X10

rear
15X12
15X10
15X9

BB curls
45X10
45X10
45X10

Decline bench
5 lb behind head X8
X6
-these=crazy hurt

bigmoney
12-30-2006, 06:33 PM
Deadlift
135X5
155X5
185X2
205X1
235X1 w/ belt
285X1 w/ belt *PR
300X1 w/ belt *PR
-285 went up pretty slow, but i wanted to get to 300 and it felt guuuuud

GHR on floor
bwX6
bwX6
bwX5
-i had someone hold my feet on these. The gym closed before i could finish my workout so this is all I did today.

clawhammer_33
12-30-2006, 06:54 PM
Awesome PR!

On to 400!

bigmoney
12-30-2006, 09:57 PM
thanks alot man, 400 is not too far away !!

bigmoney
01-03-2007, 06:17 PM
Squat:
180X6
195X4 w/belt
205X2 w/belt
225X1 w/belt
225X1 w/belt

Walking db lunge
35sX10
35X10
35X10

Pull thru
90X10
100X15
110X15

decline abs
+10 X 10
+10 X 10

-Overall i wasn't pleased with my squats. 225 was pretty slow getting up considering I maxed at 225 about 2 months ago, sigh. Im thinking of switching over to a Westside program, but would anyone suggest doing the 9 week basic program first? It seems promising... http://elitefts.com/documents/9week-training-program.htm

bigmoney
01-05-2007, 04:12 PM
Havent updated again, ive been writing down everything so I have been neglecting an online journal, but here they are:

2 board:
175X3
185X3
185X3
190X2

Military press
70X10
80X10
90X8

Close grip BP
115X10
115X9
115X7

BB row
105X10
105X10
105X10

Hammer curl
30X8
30X8

bigmoney
01-05-2007, 04:16 PM
Bench
95X15
125X10
145X10
160X5

DB floor press
25sX10
40X10
45X10
-first time doing these. Had arms (humerus) parallel to my torso and pause at the bottom.

Pullup
3, 2, 2, 1 :(

T bar row
120X10
130X10
130X10
-first time doin these too, used a handle attachment.

side raises
20X10
20X9
20X7

BB curl
40X10
50X10

Side bends
60X10
60X10
60X10

Note: I think I may cut down on volume. It seems like I do too much shoulder work because when I went to bench today I can usuually get 8 reps at 160 and today I struggled at 5.

bigmoney
01-06-2007, 01:36 PM
Conventional Deadlift
160X5
185X3
205X3
225X1
245X1
245X1 w/ belt
-i havent done conv. dead in a few months so i did em instead of sumo. I am about 50# stronger with sumo. My back was rounding with 245 and the belt didnt seem to help either.

Good mornings cambered bar
115X5
115X5
120X5
120X5

-that was all I did today. I really didn't know what else to do. My lower back was fried, so were my hamstrings/glutes from 2 days ago, so that was it.

bigmoney
01-14-2007, 07:02 PM
ok heres a long awaited update, i geuss. I feel i was doing way too much volume ie. I did 2wks of maxing on deads. I took the week off and did an upper and lower session just messing around: zercher squats, db bench on ball, overhead squats, plate heel drags-basically a bunch of stuff ive been wanting to try.
So now I am looking to change my routine. I've been reading loads on WS4SB and the 9 week basic program by dave tate. What does everyone think of these/recommend? THe WS4SB looks good besides for only 1 lower day (although I would probably add in another after a few weeks).
The 9 week looks promising and pretty fun. Maybe just enough volume I could handle, so I would do the low end of each set/rep. Please comment!
http://www.defrancostraining.com/articles/archive/articles_westside.htm
http://elitefts.com/documents/9week-training-program.htm

bigmoney
01-15-2007, 12:17 PM
I decided to start the 9 week program by dave tate. Here we go...

Good mornings
95X3
115X3
135X3
145X3
155X2 -i started to get lightheaded and my form broke down, so I geuss this set should have been left out. Also, i didn't know my 3rm for Gm's so now i can ramp more evenly instead of heavy ramping.

GHR
bwX10
bwX9
bwX8

Rev hyper
25X8
25X8
-gonna drop weight so i can focus on not swining weight up.

Pulldown abs
70X15
90X15
100X15

KevinStarke
01-15-2007, 03:08 PM
Workouts are looking awesome man good progress. Be carefull with those GM's if your getting lightheaded make sure you get your air when you need to and keep your stomach/core tight. Would suck to pass out during a heavy GM.

bigmoney
01-17-2007, 11:08 AM
ME upper
2board
155X3
165X3
175X3
185X3
195X3
-didnt have spotter so no 1RM

lying bb tricep ext.
65X10
65X10
65X10
65X10
65X10

Tricep pushdown
60X8
50X10 FRIED

1 arm press
20X10
20X10
20X10

-Ive been reading everything that Louis/Dave have written on Westside. I know I probably shouldn't be doing a conjugated periodization program with ME/DE days (how can 100 lb speed bench help?) but doing linear periodization instead. STill for some reason a part of me keeps saying 'this is the best way to train' and I seem to listen to it. I geuss I'll keep at this 9 week basic program and see where it gets me, and if I'm not pleased it's back to basic progressive resistance.

KevinStarke
01-17-2007, 11:12 AM
Knowledge is power man keep learning as much as you can about powerlifting. Speed benching is great man I only work with 135-165 on them but the point isnt the weight man. The point of speed benches is to improve well.. speed. You wanna focus on moving the bar as fast as possible and exploding off the chest as fast as possible while still controlling the bar on the downward and upward phases of the lift. It'll help your overall speed on bench with heavier weights as well. Many people are for them and many people are against them. If they work for you by all means do them but if not you can still focus on speed and explosion with heavy weight.

Workout looks good man board presses rule.

bigmoney
01-17-2007, 11:18 AM
Thanks for the advice as always Kevin
About speed benching, you are supposed to push the weight as fast as possibly, correct? I'm not sure about my true bench max now, but even at 50% (~100 lbs) I can move the bar realllly quick. Well, i geuss its supposed to be light........ and I just answered my own Quesiton

KevinStarke
01-17-2007, 11:30 AM
Yah man I mean I hit 300 for 3x3 not too long ago but I would still do speed benches with 135/145. The weight isnt too significant so much as focusing on the motion. You wanna do several sets of 3 switching your grip up each time. I would do 9-12 sets of 3, start out with 9 sets and see how that goes. Alternate your grip between sets doing close grip, then your regular grip, then go wide with index fingers on the rings and then start all over again with close grip, then normal grip, etc... etc...

bigmoney
01-18-2007, 02:16 PM
Ok, after much much reading into Westside (still loads to learn) I feel since I am still very weak, and Westside conjugate training is a little too advanced for me. I'm not saying it wouldn't work, but at this point my weakness is that i'm WEAK. Plus, I really don't know what/how to point out my weaknesses if I tried to.
I should have done some more research before starting but I still had a good week. Next week I'm going to start a 5X5 type routine found here:
http://www.ironaddicts.com/forums/showthread.php?t=9758

I'll be adding or maybe taking away a few things (GHR, RVHP, Grip Work, and slowly add GPP), but I think this basic progression routine is what I should have been doing all along. Critiques of the the program would be apppreciatedddd. :)

KevinStarke
01-18-2007, 02:19 PM
If you dont feel ready to full on do Westside just take some bits and pieces that you like and form your own routine based on gaining strength while building a stronger and sturdier base.

bigmoney
01-18-2007, 02:24 PM
What would you suggest? 5RM on squat dead bench? (i need to b e doing the actual lifts). Then a few accesory/supp. exercises?

bigmoney
01-19-2007, 11:24 AM
was gonna do DE lower but kinda just winged it today....

squat
95X5
135X5
155X5
175X5
185X5

RVHP
X20
X20

side bends
65X10
65X10

plank
+45 X 1:30
+45 X :45

KevinStarke
01-19-2007, 11:41 AM
Yah I would stick to a little higher volume to build up some more muscle while gaining strength.

bigmoney
01-19-2007, 01:49 PM
Yeah, well today I just went in and messed around I geuss you could say. THe program Im going to start next week has a nice amount of volume, which is good because I can handle some volume provided I eat and sleep well.

bigmoney
01-22-2007, 04:26 PM
Deadlift
135X5
155X5
185X5
205X5
225X5
-going to use no belt for these and squats

hyperext.
+25 X10
+25 X10
+25 X10

Needsize abs
+10 X 7
+10 X 7
+10 X 4

Comment: Next week I'll be doing RVHP and some chin ups.

bigmoney
01-24-2007, 10:34 AM
Bench:
95X5
115X5
135X5
155X5

3-board
185X3
195X3
205X3

Military press
95X5
95X5

Elbows out extensions
25sX12
25X11

-RC work
-scap pushup/dips
-tri pd X 70

Comments: Since this is my first week of 5X5 the weight was supposed to be light, but 155 felt pretty heavy, ****. Board presses were good, except i tend to flare my elbows on board presses, so now I know what to fix.
Other comments: I need to stop being a pussy and eat more!!!!

bigmoney
01-26-2007, 02:24 PM
Squat
95X5
115X5
135X5
155X5
175X5
these were easy but in 3 weeks they won't

GHR
bwX10
bwX10
bwX7

-supposed to be GM next but my hamstrings were toasted

BB rows
55X5
65X5
80X5
95X5
100x5
again, pretty light here

Swiss ball crunch
+12 X20
+12 X20
+20 X10

AB wheel
8,7

Sleg work
1 plate- 3 trips
2 plate- 2 trips
backwards with row handle- 2 trips
^^ these were really killer once you get really low and duckwalk backwards

bigmoney
01-27-2007, 12:00 PM
Plyo pushups
5X5 with monster mini around my back

Bench
135X10
135X10
145X10

FLoor press
95X10 just to feel out the movement
135X10
155X6
-i think next week Ill go heavier

Tricep pushdown
'4'X12
'4'X10
'4'X10

Rear delt pecdeck dealybob (60 lbsX10)
S.S. w/ Red monster band pull aparts X10
^^^^3 sets

Scapular plane raises
15sX10
15sX10

Hammer curls
30X8
30X8
-sticking with BB curls next time.

bigmoney
01-28-2007, 04:25 PM
lame.

bigmoney
01-29-2007, 10:38 AM
Deadlift
140X5
160X5
190X5
210X5
230X5
275X3
315X1 w/ belt *PR (+15)
:::my plan was just the 5X5 but i felt real strong so i took advantage of it. I can probably get 330 if wouldn't of done so much volume beforehand.

RVHP
25X10
30X8
25X10
::bumping to sets of 30 next week

Side bends
65X10
65X10

:::by now my lower back was killing me, so I called it a day.

sharkall2003
01-29-2007, 10:40 AM
Keep up the high volume. You're training very large muscles and they can use that shock. Nice workout and hopefully you can keep this up. Lookin' real good.

bigmoney
01-29-2007, 11:00 AM
thanks alot sharkall. I always seem to think I'm doing to much volume and that I'll burn out too soon, but sometimes I end up not doing enough.

bigmoney
01-31-2007, 10:12 AM
Bench
95x5
120X5
140X5
160X5 various grips

3 board
190X3
205X1 and 1 assisted/failed rep
215X1
225Xmiss that bitch didnt stand a chance, gonna get it next week

elbow out extension
30sX10
30sX9

side lateral
20X10
20X9

Kneeling cable crunch
70X20
90X10
110X15
140X10


-rc stuff, scap dips, 100 rep pushdowns
:::Comments: I was pretty pissed about missing 225 because 215 came up alright. No back work today, my back/ rear delts are still sore from mondays deadlifting. Also, my right bicep is sore, maybe from deadlifting ( I'm pretty sure my arms are locked when i pull though). Another measley rant..... Our gym is like a ****ing library. No headphones allowed, there is a radio with cd's but the coach doesnt allow it when he's coaching people (which is always). It's damn hard to get motivated and fired up when it is more quiet than a friggin' library......ridiculous....

bigmoney
02-02-2007, 10:48 AM
squat
95X5
135X5
165X5
205X5 PR

GM's with SSB
115X2 ****ty reps
95X5
95X5
overall these were not strong at all. My lower back was not too fresh after the squats. By the way is the SS bar 45 lbs?

Reverse Hypers
35X10
35X10
35X10

GHR
x10
X7

2 sets hanging knee tucks

::Overall I felt good on this workout. I was pleased with the squat PR. I was going to try 225X5 with a belt but I didnt want to push it too hard because Monday I did alot of deadlifting.

Stumprrp
02-02-2007, 11:12 AM
nice workout man!

bigmoney
02-02-2007, 02:21 PM
thanks stump, you're the man. Seriously everytime i see your workouts it makes me cringe.

mickyjune26
02-02-2007, 02:29 PM
congrats on the PR, man. your journal name caught my eye.

Keep up the good work, and good luck on hitting 225.

bigmoney
02-02-2007, 02:53 PM
LOL thanks alot mate :)

bigmoney
02-03-2007, 12:01 PM
Plyo Pushups w/ regular band
5X5

Bench
w/u
135X10
155X10 last rep all spotter though
155X6

3board
185X5
:forgot i did these wednesday

DB floor press
45sX10
50X12
50X9

Assissted chinups-40X5
-40X5
-40X4

Rear delt pecdeck
75X10
75X10

HS high row
80X10
80X10

Hammer curls
25sX10
25sX8

booyah
02-03-2007, 12:06 PM
Hi, keep up the good work! i was wondering what your height/weight was?

bigmoney
02-03-2007, 12:14 PM
thanks booyah
I'm almost 6 ft. and around 200 lbs. I have a good 30 lbs to lose, but that will come in May when i hit my goals which are: 225 bench, 405 dead, and 315 squat.

bigmoney
02-05-2007, 10:53 AM
this week is a deload week, although i may squat heavy friday, so its kind of a deload...

Bulgarian split squat
25'sX10
25X10
25X10
HELL, can do 30's next time though. At this point i could feel my oats coming back up, so i layed down. Got myself together and did...

Reverse hyper
30X10
30X10
30X10
then i layed on the ground for about 20 minutes and called it a day. I geuss I could have been "HARDCOREXXX" and kept going puking all over the gym(which i wouldnt of cared, but the coach would have slaughtered me), but I decided to leave. I''m not sure why i felt so sick. Saturday I went out and had a fair share of beer with very little sleep, so i think my sleep pattern was way off.

bigmoney
02-07-2007, 09:58 AM
Deload day again, im sick again so i have very little energy

w/u:
scapula pushups, pushups, rc work

DB bench
45X10
45X10
45X8
havent done db bench in about 6 months, the extra stretch at bottom felt good

Db row
50X10
50X10

face pull
38X10
50X10
50X10

BB row
95x10
95X10

DB curl w/ 25
s/s with
seated laterals w/ 15
^^^3 sets

Kneeling cable crunch
stackX10
stackX10
stackX10

bigmoney
02-09-2007, 10:51 AM
Tire flip (350 lbs)
thereX1
there and backX1

Squat
w/u
135X5
185X5
215X5 w/ belt **PR

Reverse hyper
45X8
45X7

Standing absX2

Sled pull
2 platesX2 trips

grip work

:::STill sick and weak and managed to push the tire and get a PR, good stuff.

bigmoney
02-12-2007, 10:29 AM
Deads
135X5
185X5
225X5
275X5 PR +2reps

Walking db lunge
40sX10
40sX8
-pulled my groin here, grrrr

Ghr
bwX10
bwX10
bwX8

sled
3 platesX2 trips

bigmoney
02-14-2007, 09:40 AM
Bench
95X5
145X5
165X5

3 board press
195X5 had 5 more left in me
225X2 (failed 3rd) *PR*
205X4

BB row
95X5
135X5
135X5
135X5 *PR* +15

Tricep ppressdown
70X10
70X10
70X10

db facepull
50X10
50X8

abdominals X2

bigmoney
02-16-2007, 10:48 AM
squats
95X10
135X5
185X5
225X6 add belt **PR +5 reps
235X5 **PR
:::about 5-6 weeks ago my max was 225X1, so I am liking this progress alot

Pull thrus
60X12
80X12

Reverse Hypers
45X8
45X7

Kneeling crunch
stackX3

Pulled 8 plates backwards across the gym with row handle in 26 seconds

bigmoney
02-17-2007, 01:49 PM
bench
95X10
135X10
165X8
165X5

DB floor press
50sX10
50X10
50X9

Elbow out tris
25X10
25X10
25X10

Chinups -40 lbs
5,5,3 :( !!

HS high row
100X8
80X10

face pulls
3 sets 10

rear delt deck
60X10
75X8


I think I just cant handle 2 bench days (1 heavy and 1 semi heavy). Ill either be doing lighter benching , maybe with db's, or speed bench on saturday

bigmoney
02-19-2007, 09:59 AM
Parallel box squat with 50 lb chains
95X3 +chains
135X3
155X3
155X3
165X3
165X3
::I really like box squats now, I need to start doing more of them, this is probably the second time I have ever done them. However, I just pause on the box, because I dont understand how to relax my hips (and when i try, i just rock back on the box).

speed pulls
135X3
175X3
175X3
175X3
::really easy

RVHP
35X12
35X12
45X10

GHr
2X10

::Since last fridays heavy squats, my lower back has been tight and uncomfortable. Today it was a little better, but when I started doing speed pulls it felt wrong so I stopped.

bigmoney
02-21-2007, 09:55 AM
Bench press
95X10
135X5
155X5
175X5
185X4 *PR! (5th rep was basically all me, but spotter helped me out of the bottom because I got out of the groove--still a missed lift though)

3 board press
195X8
195X7
195X8 All PR's

Decline tri extension w/ db
20X10
25X8
25X6

BB row
95X5
115X5
135X5
135X5
135X5
135X5

Seated side laterals (15's) 3X12
s/s w/
db curls (25's) 3X10, 8, 8

side bends
70X10
70X10
70X10

WOO bench getting stonger.!!

bigmoney
02-23-2007, 10:44 AM
Squat
95X10
135X5
175X5
195X5
225X3 add belt
245X5 *PR

RVHP
45X9
45X8
45X9

GHR
X10
X10
X10

good workout with squats once again, the reps were really rough but got all 5!! MY lower back has been hurting since i've been going heavy so Ill lay off heavy next week.

bigmoney
02-24-2007, 10:48 AM
bench/de day
9 chain each sside
95*3
145*3
145*5
145*3
115*3
115*3
115*3
115*3

Dips with band, 4 reps---hurts my right elbow

bb floor press
135X10
155X10
155X8

lat pulldown
90X10
100X10 2 sets

face pulls 2 sets
50, 40X10

raer raises on bench
15X10
12X10

bb curl
barX12 3 sets

swiss ball w/ plate above head
12X3 sets


::right elbow kills me, gonna RICE it and see how it feels

bigmoney
02-26-2007, 10:28 AM
Box squat (~50%)
135X3
8 sets explosive as possible off parallel box

Deads
135X1
185X1
185X1
225X1
225X1
245X1
245X1
245X1
245X1

RVHP
45X10
45X10
45X10

aboriginals
3X12

::not too much volume today because I'm going heavy friday on squats

bigmoney
02-28-2007, 09:53 AM
Bench
95X5
135x5
155X5
185X5 got all of em, very ugly reps though

3 board
205X5
205X5
205X5 last 2 reps w/ assistance

CGBP
115X10
135X10
135X6 tris toast

DB row
55X10
55X10
55X10

cybex row machine
100X10
100X10

::::Friday is judgement day....275X3 or bust

bigmoney
03-02-2007, 10:36 AM
Squat
w/u
95X5
135X5
155X3
185X3 add belt
225X1
255X1
275X3!!!!!!!!!!! I had this planned all week and it's all I really thought about, and I did it WOOT

RVHP
45X12
45X10

::::Maxing out next week before my week off, so I wanted to keep volume way low. The rest of the time was spent wrapping knees for my teamates. I'm going to a powerlifting meet in College Station this wknd so hopefully it will help motivate me.

KevinStarke
03-02-2007, 10:50 AM
Workouts are lookin great congrats on the 275x3.

bigmoney
03-02-2007, 10:55 AM
Thanks alot Kevin, i'm goin for 315 next week for my max, its gonna be guudd

bigmoney
03-05-2007, 10:11 AM
Deadlift
135X8
185X2
225X2
275X1
-add belt-
315X1 <--old PR
345X1
365X1
385Xmiss

RVHP
35X12
35X12
35X12

:::Man I am so mad about missing 385. My hips were up way too high at the start and I didnt drive my hips. I grinded it out for like 10 seconds and was almost near lockout finally and my right hand grip gave out, so I know at least I could have locked it out. Also not much volume because I am maxing on squats Friday and wanted to save my back (b/c that bitch kills me now)

I really can't be mad since by deadlift has gone up about 160 pounds in 5 months!!

hulkinout
03-05-2007, 11:54 AM
Hey, you have good days, and not-so-good days. 160 lbs in five months is enviable progress (this from the guy who tweaked his lower back and couldnt even rack pull 95 for a month :-P)

bigmoney
03-07-2007, 09:47 AM
Bench
w/u
185X1
205X1
225Xfail
215X1 PR

DB floor press
55'sX10
55X8
55X8

Green band pushdown
3X10

seated lateral raise
3X10 with 20's

incline db curls
3X10 with 25's

100 reps pushdown with purple band


::Kinda pissed I didnt get 225 today...wasnt really motivated but It felt heavy on the chest so I probably could not have got it even on a good day. I am up 25 lbs on bench in 4 months.....I geuss its normal progress but I wish it came faster.....nevertheless I'll keep at it.

bigmoney
03-09-2007, 10:28 AM
Max squat day
135X5
175X3
185X3
225X1
-add belt-
245X1
275X1
315X1 *PR
325X1 *PR
335Xfailed in the hole

Reverse hypers
55X10
55X8
55X8

PUlldown abs
2X12 (dont feel these working :()

Swiss ball w/ plate above head
3X12

::Squat day was awsome today....its real good to have a bunch of guys supporting you as you lift. Anyways, I've added around 150 pounds to my squats in about 5 months, which is freakin' badass!! At the beginning on january I set my goal for May to squat 315, and it looks like I beat it for sure! My next squat goal is 365 by May, which I WILL get.

Next week is a week off....I have not had a week off in a few months because I have been progressing. PLus, its spring break and I wont have a gym back home.

bigmoney
03-19-2007, 10:59 AM
After a 10 day spring break, I am back and boy was I ready for the gym....

DE lower


Parallel box squats:
155X2 for 10 sets
-speed too slow coming off box. Need to work on not plopping down on the box too.

SPeed pulls

185X1
185X1
195X1 for 6 sets
-really light, but could be more explosive

Reverse hypers
50X9
50X10
50X7

Pull thrus
110X12
130X12
150X10

Kneeling cable abs
stackX10 for 2 sets

Hanging abs
2X10

TKE/100 rep pushdowns

GLAD TO BE BACK IN THE GYM!!!

bigmoney
03-21-2007, 09:53 AM
ME upper

FLoor press
135X5
155X3
175X3
185X3
195X3
205X1
210X1
215X1
-going to start doing more of the westside type ME upper days....meaning go for a heavy triple and go for a heavy single...or maybe I may down heavy 5rm and then triple.

CGBP
135X8
135X6
135X6
-done with a pause. Triceps are terribly weak!!!!!!!!!

Standing Db press (1 arm at a time)
25sX10
30sX10 (last couple were push presses with left hand)

Pendlay Row
115X10
135X5
135X7
135X5
::Need to start eating more or something...not getting stronger with these!

Pullups
2 sets of 2

bigmoney
03-23-2007, 11:06 AM
dynamic warmup, foam roller, 5 min bike, x band walks

Squat
135X5
185X3
225X2
245X1
275X6 +3 reps PR

Rack pulls (conventional style)
225X5
275X5
315X5
--I never do thesse and I think I know why.....they put a huge stress on my lower back that feels wrong.

Reverse hypers
45X12
55X8
55X8

Sled
1 plateX1 trip
2 plateX2 trip for 2 sets
3 plateX2 trip for 2 sets done with row handle......QUAD BURNAGE!!

bigmoney
03-24-2007, 11:08 AM
Bench
95X10
135X10
155X10
110X26 burnout

push presses
95X6
95X4
95X4
::Note to self, dont do push presses after alot of chest volume and a burnout set. I can usually strict press this weight no problem. Also I am going to start doing more overhead work because I have read of the great carryover to bench

HS high row
100X10
120X10
120X10

peck deck rear delt flys
90X10
75X10
75X10

face pulls
#10X10
#7X10

Incline DB curls
30X8
25X8

---Little bit more volume today, but thats what I think i need.

bigmoney
03-24-2007, 11:10 AM
Bench
95X10
135X10
155X10
110X26 burnout

push presses
95X6
95X4
95X4
::Note to self, dont do push presses after alot of chest volume and a burnout set. I can usually strict press this weight no problem. Also I am going to start doing more overhead work because I have read of the great carryover to bench

HS high row
100X10
120X10
120X10

peck deck rear delt flys
90X10
75X10
75X10

face pulls
#10X10
#7X10

Incline DB curls
30X8
25X8

---Little bit more volume today, but thats what I think i need.

Kiaran
03-24-2007, 12:58 PM
Nice lookin work going on in here, man. How do you like the Pull Throughs? I always feel funny doing them, but damn they aren't easy :P Congrats on all the Squat PRs

bigmoney
03-24-2007, 01:17 PM
Thanks for stopping by Kiaran. I really like pull throughs......I think they are a great accessory movement.....I actually started doing them by hooking a black band up around the handle then around the base, so the lockout is that much harder!!

Coke
03-26-2007, 04:14 AM
Solid stuff in here man, no nonsense throughout.

bigmoney
03-26-2007, 11:28 AM
Thanks Coke for stopping by!

Box squat 1 inch or so below parallel
165X2 for 8 sets
185X2 for 2 sets
--i was told that the wave of 50, 55, 60% is only if you accomidate resistance with bands etc. So Ill do 190 or so next week for 10 sets

Deadlift (with 35 lb plates for a deficit)
185X3
255X3
255X3
255X3
First couple sets my hips were way too high....need to get down more.

RVHP
55X9
55X6

Pull thru
stackX10
stackX12
stackX10

Saxon side bends
5's X10 for 3 sets

bigmoney
03-28-2007, 10:29 AM
FLoor press
135X5
155X3
185X3
200X3 spotter had to kind of bump me out of the hole on last rep
210X1 FAIL ...I did 215 pretty easy last week.....wtf!!?

Push press
95X10
95X8
95X7
:meh girly weight :)

Green band pushdown slightly choked
X12, 10, 10

BB row
135X8
135X8
135X8
135X8
:these felt great. Moved my stance sumo style, which allows me to stay low and comfy. Also I am alot stronger on these overhand I didn't realize. Deloaded every rep too.

Lat pulldown
90X10
100X10
100X10
:finally moved weight up on this!!

Sidior
03-28-2007, 11:31 AM
Awesome squat PRs, your strength seems to be soaring.

Kiaran
03-29-2007, 11:16 PM
Getting stronger, man. Let your chest heal up if it's tired. Looking solid on the rows!

bigmoney
03-30-2007, 11:28 AM
THanks alot Side, Kiaran. Yeah my strength is getting pretty awsome....on squats at least

Box squat
135X5
155X3
185X3
225X2
belt
255X6
275X3 Hips need to stop coming off box first
275X3 Didnt 'rollback' this set....hips still coming up but not as bad....need to drive head into bar

Good mornigns arched back
135X5
155X5
155X5

Rever hypers
45X13
55X9

Belt Squat
3 platesX10
4 platesX10

2X12 sets of hanging abs
2X12 standing calves @ 140#

bigmoney
03-31-2007, 10:58 AM
Bench
w/u
135X10
155X13 PR +3 reps

Dips
bwX5
bwX4
I havent done these in a long time....and i have gained 30 pounds since, so they were pretty ghey.

Elbows out extensions
30'sX8
30X8
30X8 pretty ugly sets here

chinups -40 bw
X6, 5--hurt left shoulder so stoppped

Face pull
#8X10
#7X10

HS high row
120X12
120X10

red band pull aparts 3X12

::::I HATE working out in my college rec. It always seems to zap the strength/energy out of me and I have no motivation when I am there. I am going to start doing more compound movements again and just focus on those. Sometimes I feel I am just wasting my time when doing things like machine rows and random upper back stuff

Ammotroop
03-31-2007, 11:07 AM
I know how you feel. My local gym on Base is CROWDED cause the AF is on a fitness trip, and there are a lot of people who are there cause they HAVE to be rather than want to be and that kills the atmosphere. But it is FREE and I am on a budget! Look at the positives!

bigmoney
03-31-2007, 11:15 AM
haha you got a point....but i workout in a different weight room except for saturdays i am forced to go to the rec center, so I geuss I should count my blessings lol :)

bigmoney
04-02-2007, 01:12 PM
DE lower

Box squat parallel
205 for 10X2
:may need to bring down the weight....my bar speed was not that fast

Deadlift
work up to 265X1 for 2 sets, was too slow so went to....
245X1 for 5 sets. Need to work on lifting with deficit.

GHR
bw 4X12

swiss ball crunch
20 kg 3X12

bigmoney
04-04-2007, 10:33 AM
Bench press
175X 6 sets of 2

push press
115X5
115X6
115X6
115X6
-getting better, but still weak as ****

CGBP
135X10
135X8
135X7

BB rows
155X6
155X6
155X6
155X6
-pretty good form here

chest supported rows
2 pplatesX10
2 platesX10
2platesX10

-random rotator cuff stuff.

:::I am starting on a Russian Bench Program I found...looks to be interesting. Normally I would not run a bench program with certain percentages, but what I have been doing does not seem to b e working...so maybe I will get stronger with it!

Here is the link: http://bp0.blogger.com/_f8efscPc4NU/Re5JGH5EOFI/AAAAAAAAADk/1zAuHy3Fc6o/s1600-h/Russian+Bench+Program.bmp

Kiaran
04-04-2007, 11:49 PM
Looking good. Damn strong squats again too. It's weird doing bodyweight movements like dips after you gain some weight, huh?

bigmoney
04-06-2007, 11:24 AM
Thanks Kiaran. LOL yes...lets just say I dont really enjoy dips :(

Squats with safety squat bar
200X5
220X3
add belt
240X1 easy
260X1
::wow the SSB is freaking intense. It throws you forward hardcore out of the hole and makes you arch your upper back crazy hard.

Front squats
135X8
135X8
not sure why i did these

reverese hyper
55X9
55X7
55X8
55X8

GHR
bwX10
bwX15
bwX12

GOod workout. I actually liked the SSB squats even though they sucked, but they will help me greatly.

rbar89
04-06-2007, 12:15 PM
where did you find a tire for your tire flips?

bigmoney
04-06-2007, 02:07 PM
my gym at school already had one. We hold a few strongmen comps around the year so theyre always in there. Check at a tire yard or a junkyard and theyll be glad to sell em to you.

Kiaran
04-07-2007, 09:34 PM
Nice leg work, bro. Not sure why you did front squats either, lol! I hate them with a passion. You see, my arms and wrists don't quite bend that way and I always end up ****ing up my wrists with them. Hopefully you are more flexible than I. Nice work with the SSB too.

bigmoney
04-08-2007, 07:20 PM
Lol thanks Kiaran....yeah I have never done front squats so I dont know why I started...plus I didnt use a clean grip so it felt more like a shoulder workout than a leg workkout

bigmoney
04-08-2007, 10:35 PM
Late night session

Bench
175 for 6 sets of 2

Decline close grip bench
135X8
175X7
175X6
175X5 failed on the 6th rep which was like 15 seconds long LOL

face pulls
#7X12, 11, 8

seated side laterals
20's 3X10

Good ovrall session. Was out of town till late tonight so had to fit in yesterdays workout. Gotta wake up in 8 hours for me DE lower day, but in the mean time Ill eat my mid-night pwo snack of 200 g carbs :)

Sidior
04-09-2007, 08:50 AM
Nice session. Face pulls ftw!

bigmoney
04-09-2007, 11:40 AM
Lol thanks sidior....face pulls are freakin awsome!!

DE lower

PARALLEL BOX SQUATS
195 for 10 sets of 2
::first 5 or so sets were too slow on the descent and I wasnt pausing on the box. The last half were fast down and fast up...will move up in weight next week

Deadlift (35's)
185 X4 singles
195X 4 singles

Good mornings
165X5
165X5
165X5

GHR
bw 3X15

bigmoney
04-11-2007, 07:36 PM
Bench
175 for 6 sets of 3.....pretty easy

Push press
95X10 (strict)
115X6
135X0 no chance
125X3
::now I know not to do strict military presses before push presses because that first little set tired me good. I am still mainly pushing this weight up....not much leg drive. My push press seems to be leg drive, stop, then military press. In other words it is not one smooth push up

DB floor press
50'sX10
55X10
55X10

Sumo bb rows
135X5
155X8
155X7
155X7
these were too heavy for me, gotta go down in weight form better form

HS row machine
140X10
120X10

Kiaran
04-11-2007, 11:04 PM
Definitely take it easy on the rows. Pluck off too much, and the back will never grow. Trust me on this. Nice work with the bench!

bigmoney
04-13-2007, 05:24 PM
thanks for the tip kiaran- I will take it easy on the rows and form

Squat
225X5
245X5
265X5
these were done with my belt on the biggest notch so I can push out my abs out, but when i would squat down the belt would slide up my torso.....oh well. I have been relying on a belt too much latley and wanted to see my strength without it

RDL
155 3 sets of 5
light weight....but these never feel right for me...I geuss thats why I never do them

walking db lunges
40's X11
40X10
ham/glute/hip always cramps on on walking db lunges...not sure if its getting pulled or if it is just getting worked hard because about 4 hours later then glute/ham insert in my hip is tight as sh1t.

decline abs w/ 25
X8, 7, 4

Kiaran
04-14-2007, 12:27 PM
I hear you on the belt, but I'll never give mine up. Have to pry it from my cold-dead-crushed-under-a-load-of-plates-ass. Keeps my pressure up and everything feels solid with it. I hate RDLs too. Maybe try taking some vitamin C/B complex an hour/two before your workouts. Might help with the cramping. Could try eating bananas too. Cramping sucks ass. Nice squatting, man. Really nice.

bigmoney
04-14-2007, 02:46 PM
Thanks again for the kind words kiaran. I will use my belt on all my heavy lifts but just compensate with heavy ab work About the lunges...I dont do them very much so I think it wasnt cramping but just extreme fatigue or something because my glutes are SO sore today!

Bench
175 6 sets of 2...easy

declien bench close grip
185X6 PR with this weight
185X5
185X4

pullup negatives
5 singles of 1 and gave up...I am so frustrated with these...I can only do like 5 seconds of negatives and cant do sets of them becaUSE i am so weak! any tips to helpme out??

rear delt raises
20's X10
20X8

rear delt pecdec
75X12
90X10

:::not very motivated today. Felt weak and tired. Mainly just stressed about my ****ty pullup strength

Coke
04-16-2007, 04:46 AM
You'll be good to go in just a bit with the pullups, that's one difficult movement...ace benching sets.

bigmoney
04-17-2007, 04:01 PM
thanks coke.....yeah pullups have never been my forte but I keep giving up on them instead of giving them time to build up

Parallel box squat
205 for 10 sets of 2
-speed pretty good....after the 7th set started slowing down

speed pulls (35 llb plates)
215 for 8 sets of 1
-need to get faster off initial pull

Good mornings
175 for 4 sets of 5

RVHP
45X10
45X8
--uhhh these sucked...my hammies mustve been fried by now because these were very weak

Glute ham (we finally got a true GHR)
bwX15
bwX20
bwX20

Side bends
80#X10
80#X10

Coke
04-18-2007, 05:22 AM
Great effort bro, fine stuff in here.

bigmoney
04-18-2007, 11:35 AM
thanks agian coke!

Bench
175 for 6 sets of 4
--these were tough..but the next week is 6X5 YIKES :help:

lying db extension
20'sX12
25X10
25X10

sumo BB row
115X6
125X6
135X10
135X10

seated cable row (focusing on scapula retraction)
#7X10
#7X10

Shoulder stuff
Cuban presses 3X8 with 10 lb DB's
external rotations
--left shoulder has been not feeling so well on upper body days....It must be the straight bar squatting that is beating up my shoulders, because after/during DE day they are aching.

Coke
04-19-2007, 05:19 AM
Looks like quite a few of us are going through some shoulder shiat, wish you well dude...nice workout man.

bigmoney
04-20-2007, 10:14 AM
thanks coke...but it sucks that I have shoulder problems when I bench next to nothing.

HORRIBLE SQUAT DAY

135X5
185X3
225X2
245X1
belt
275X1
315Xmiss
315Xmiss......more like owned

End of workout

I thought today I would try to triple my max and go for 315X3 even though on tuesday I did alot of DE lower stuff and was still sore because of it/ was pretty unmotivated to tell you the truth.
First try at 315 was higher bar than usual and out of the hole it kind of rolled down my neck and I threw it down.
Second attempt was a little lower...but not as low as I would like because of my aching shoulder. Out of the hole I know I could have got it up but I started to fall back (which never happened before) and threw it down.

Overall I am pissed, but at least I learned something from this. I have made gains in squats for the last 6 months without doing box squats/speed squats . I also learned if I feel beat up dont try to go for a huge max set. Lastly, I am going to use alot less weight on my box squats. I have been using about 60-66% of my max squat on box squats and I think that has taken a toll on my body. I need to remember speed squats are all about speed...not the amount of weight used.

Coke
04-21-2007, 07:32 AM
Squatting up to 275 is not bad on any occasion dude.

bigmoney
04-21-2007, 02:25 PM
Thanks Coke. 275 is an old PR of mine so I dont really get excited after I squat 275. I was way too physically and mentally tired that I should not have even squatted yesterday!

Bench
175 for 6 sets of 2

DB Floor press
60'sX10
60X10
60X10

1 arm db side press
30#X8
30X8
30X7

Jumping chin ups
1 set of 5 (pretty nasty)

Assisted chinup -40
X5, 4

bigmoney
04-23-2007, 11:52 AM
DELOWER

1" or so below parallel
175 for 12 sets 2

GM
155X5
185X5
185X5 PR
185X5 form a little sloppy

Pull thru
stackX15
stackX15

woodchop
60#X10
70#X10

Coke
04-23-2007, 12:09 PM
Seeing some nice numbers within those two efforts, props for doing them db floor presses man.

bigmoney
04-23-2007, 02:30 PM
thanks coke. I really like db floor presses and I keep going up in weight with them so thats a good sign. Besides the severe beating my front delts take, I think they are a great help to bench

bigmoney
04-25-2007, 11:08 AM
Bench press
175 for 6 sets of 5 (i think it was 6 sets..maybe 5...lost count LOL)

BB row (went traditional parallel rows non sumo)
95X10
135X8
145X6
145X6

DB row
50#X12
55#X10

db extensions (25#X10X2) s/s w/ seated side laterals (20#X10X2)

external RC/ RC work


Okay I weighed in at 220 today. This is getting out of hand. Although I am getting stronger I gained alot of fat on my stomach. I may go for a slow cut this summer, but if my strength declines I will eat more because I want maximal strength!
Oh yeah.....I get 3 chicken/brocili stir frys at my school cafe. I always thought they used olive oil but it turns out it was veggie oil=trans fat. No wonder I got so fat this semester, thats an extra 800 or so dirty cals I never knew about!:swear:

bigmoney
04-25-2007, 07:38 PM
An update I geuss:
been tring to learn how to do full squats because I hear of how they strengthen your knees, and that is a good thing considering I have trouble with them. Even though I am into powerlifting, I feel doing ATF squats will be a good change of pace, so once I learn how to do them I will start with the bar and work up.
Right now, I can do a pretty decent ATG squat with my hands out in front of me but if I had a bar on my back it throws me off and causes my back to round. I have been sitting in the ATG position and pushing my knees out and stretching (even though I feel alot of pressure in my knees, but afterwards it feels great).
I geuss I'll just keep at it, bigmoney signing out.

Coke
04-26-2007, 05:24 AM
Session was pretty good...going for more solid squats should work in your favor bro.

bigmoney
04-27-2007, 10:52 AM
Thanks again COke. Still working on sitting in ATF position, but I haev noticed more aching in my knees the day after...so we'll see.

Box squats( has a foam pad on top where you sink down into....about .5" below parallel)

135X5
185X5
225X3
245X2
addd belt
275X5 (+2 Rep PR)
305X3 (PR +30 lb!)

Reverse hyper
45X8
55X7
55X5
-wow these have gotten so much weaker....I keep leg curling it up!!whY??

old glute ham
bwX15
bwX18
bwX18

side bend
85#X10
85#X10
85#X8,5 grip gave out

PRetty good sessoin. Felt strong on squats today!

bigmoney
04-28-2007, 03:32 PM
Worked at our school's first annual strongman competition.....it was pretty fun watching the frat boys try to flip the tire and get owned on the farmer walks :)
i managed to squeeze in a lil workout....

Bench
175 6 sets of 2

1 arm db press
35X10
35X10
35X8

TRicep pushdown
80#X10
100x10
100X10

lat pulldown
100X10
100X10
100X10

face pull
70X10
70X12
70X10

Hammer curl
35'sX8
35X10
35X10

Followed by 7 pieces of delicious greasy pizza ! :thumbup:

Coke
04-29-2007, 09:31 AM
Sweet box squats and upper body work.

Bob
04-29-2007, 07:26 PM
Good workout yesterday Big Money...
I volunteered at 2 strongman competitions last year.. I was totally exhausted after each.. moving the weights/objects back into place...

Gotta love pizza!!!

Keep it heavy and hard..

bigmoney
04-29-2007, 08:00 PM
thanks Coke and Bearwolf. Yeah I was so exhausted at the end of the day. They had me flipping the tire and pushing the car back to the starting line pretty much all day! But i just call it "active recovery" :thumbsup:

bigmoney
04-30-2007, 11:44 AM
box squat 1" or more below

185 for 12 sets of 2

SSB GM
110X5
135X5
135X5
-not much ROM, this bar is tough

GHR
bwX10
10 lbX8
12 lbX8
12 lbX8

2X10 ab wheel and 2X10 hanging knee raise

Coke
05-01-2007, 06:44 AM
Nice effort dude, kept this thing on track from day one.

Kiaran
05-01-2007, 11:19 PM
Good stuff with the frat boys gettin' owned by the tire, lol. Nice moves with the GMs. Those will make things feel better on the squats.

bigmoney
05-02-2007, 10:49 AM
I appreciate the kind words Coke and Kiaran. Yeah I love me some GM's man....but they are freakin brutal with the safety squat bar!!

Bench
175 for 6 sets of 6 (last rep on last set I failed)

Dips
BWX4,4,4 Gotta keep at these things!

BB row
135X5
145X5
155X5
155X5 UH
last 2 sets had a little body english i must say

chest supported row100X8
100X7

seated side laterals
20X12
20X12

Overall pretty good session....Friday I'm gonna pull 405 WOOP!

Jaybird88
05-02-2007, 12:44 PM
Benchin and Rows look good. Good luck on the 405!

Sidior
05-02-2007, 01:05 PM
I have missed so much, looking really strong. How did you manage to get your hands on a SSB?

Cirino83
05-02-2007, 02:05 PM
Just skimmed through the journal. Solid looking workouts. GM's are very nice. I am in the same boat as you with learning the full squats. My knees feel like I am a 50 year old ex-nfl running back. Hopefully the full squats improve knee strength like you said.


btw did someone say pizza??? :drooling:

bigmoney
05-02-2007, 03:52 PM
Jaybird- thanks for stopping by bro! I'm ready to tear this 405 right now!
Sid- thanks for comin back! My school gym has a SSB and a cambered bar, so i geuss I'm pretty lucky :)
Cirino- I hope full squats can prolong my knee health because right now I am not sure if I'll be walking in 10 years! And yes I did say pizza.....6 slices of greasy, fatty, melt-in-your-mouth pizza!! MMM MMM!

bigmoney
05-04-2007, 12:25 PM
Deadlift
135X5
185X3
225X2
275X1
315X1
365X1 tied pr
405X0
405X0
Im so pissed about missing 405. First time it got up like 1" and second attempt didnt even budge. Still need to work on my form, as I am not driving my hips to the bar.
My lower back and abs were still sore from monday but thats still no excuse for missing. I now know that I actually need to deadlift to increase my DL because I havent done anything over 50% in like 6 weeks and this speed DL **** does not work for me.
In fact, it felt kind of strange deadlifting again because I haevnt done the motion in a week or so. I used to do 315X3 raw and today I couldnt even break 315 off the ground without a belt. Even 135 and 225 felt heavier than usual and my back was acting strange during my warm ups.....but these are all excuses.
In a few weeks I'm going to start the 5*5 so I can add weight to the bar instead of thinking doing light speed work will work for me.

Reverse hyper
plate X10,10, 9

new ghr
bwX10
+25X10
fixed my form on these last 2 sets......instead of jerking up with my back I am doing a hyperextension as high as I can go....then pulling with my hamstrings....much harder!!!
bwX10
bwX10

Stumprrp
05-04-2007, 12:45 PM
dont sweat the misses man, next time try 385

bigmoney
05-04-2007, 12:54 PM
thanks stump. I think my ego was a little big today and wanted to hit the big 4 plates ya know? Next time I'll come back and destroy the 405.

Coke
05-05-2007, 05:54 AM
Good deal dude, got you some glute ham raises in the mix, lol.

Kiaran
05-05-2007, 09:00 AM
Never fun when the weight is heavier than you expected. Make sure you have eaten enough before lifting heavy...I'm sure you already do this. I'm a big believer in the only way to lift heavier weights is to pay your dues and lift as heavy as you can as often as you can. The "speed ****" doesn't work for me either :)

bigmoney
05-05-2007, 10:13 PM
Thanks for the responses guys. I get about 4-600 calories before lifting....but I lift about an hour after I wake up and I hate it because I am practically asleep with no motivation! I agree at this point in my training since I am real weak, speed work doesnt seem to cut it. Lift heavy. Eat. RepeaT!

Late night session

bench
175 6 sets of 2 (was still sore from volume on wednesday and this felt heavy!)

1 arm db press standing
40#X8
40#X8
40#X7

skullcrushers w/ ez bar
bar +40 3 sets of 10, 8, 7

that was it. Upper back and lats too sore to do any work and really didn't want to join to recstars and do db curls....so i left :)

Coke
05-06-2007, 11:57 AM
Nice stuff with the late night work man.

bigmoney
05-07-2007, 12:45 PM
thanks for stopping by again coke!

The last few days and nights have been nothing but studying for finals, and considering I got about 5 hours sleep last night, I did not have the will to box squat today....so i did...

Sled pull
1 plate X 1trip
2 plate X 1 trip
3 plate X 2 trip

RVHP
45X10
55X7
55X6 mehhh

GHR
bw 3X10

Maxing out friday on squats so kind of took it easy.

standing abs
60# 3X12

bigmoney
05-09-2007, 10:18 AM
bench
185X5
185X5
185X5
185X5
185X4
I think thats a +4 set PR

Dips
bwX 4, 5, 4

Pullup w/ monster mini band for assistance
chin up X4
pullup X 4, 4
-although i could haev just used the assisted machine, these felt more natural. I think I will use 2 bands next time so I can go higher reps

DB row
60X10
60X9
60X8

Coke
05-09-2007, 10:43 AM
Wish you the best on your finals, nice couple of efforts to keep yourself on track in the meantime.

bigmoney
05-09-2007, 02:17 PM
thanks alot coke. Just finished my last final so for the next 3 months its nothing but lifting hard. (oh and working hard at my job, maybe)

Cirino83
05-09-2007, 02:19 PM
Nice workouts. I could have never done all the finals and found any energy to lift that late at night.

Rock Steady
05-10-2007, 01:35 PM
Dude every time I look at your Avatar all I can think is "Meatwad get the honeys..."

Nice work.

bigmoney
05-14-2007, 06:56 PM
Thanks Cirino and Rock- gotta love the aqua teen!

here are my last 2 workouts....both have been pretty disappointing

Friday

Squat
maxed out at 315(old PR)
tried 335 and stalled about half way up

45 degree hypers with black bands
4X10

pulldown abs 3X10


Todays workout

Squat
225X5
255X3
185X6 atg

GM with cambered bar
115X5
135X5
135X5
135X5
135X5

Deadlift
225X5
275X5
295X3 form pretty bad on last reps

pull thru
3X10

pull down abs
4X10

I'm back home now and this summer I will be working out alone in a new commerical gym. I was very disappointed considering 225 for 5 reps was hard....and that 255 felt like a ton of bricks. I geuss I have no drive or motivation training alone.
BUT I hear there is a nice powerlifting gym about 20 miles from my house. Although it is kind of far it will be very beneficial to lift with strong people, so I am going to check it out tomorrow.

Coke
05-15-2007, 06:06 AM
Best of luck with finding the right facility for summer, hanging tough in the meantime on some big movements.

bigmoney
05-16-2007, 07:21 PM
thanks coke. I went to a place called Steel Fitness tonight where there are a few powerlifters and strongmen. (Tony cardella comes here if you know him) The only thing is I cant refund my old gym membership, and also this other place is like 35 minutes away from my house. But I think it will be worth the extra money and drive to go here.
I am now working an 11 hour shift where I am on my feet all freakin day. Not sure how it will effect my lower body workouts but I am pretty damn tired at the end of the day. My routine consists of work, gym, cook tomorrow's meals, then sleep....but enough of my whining.....

@ steel fitness.....

-sets of 185 on bench
-floor presses 65's 3X8
-face pulls 4X15
-heavy bb rows 4X6
-db extensions 3X8

thats basically it. Nothing too hard.....was too busy watching the big guys do crazy board presses.

Coke
05-17-2007, 05:49 AM
Wow, appear to be paying the price for it all...surely will be worthwhile dude.

bigmoney
05-19-2007, 10:01 PM
Well i found a new gym to train it. It is a guys garage right by my house and he has a really nice setup! The guy is very friendly and a fun guy to hang out with....you can check his site at www.lonestarbarbell.com

did a little sled workout yesterday and today we did DE lower

Below parallel box
185 for 8 sets of 2 with green bands

Deadlift
275X5
315X3
325X3 PR i think

pull thru
90X10
90X10
90X10
110X10

GHR
bwX9
bwX7
bwX6

standing abs (really heavy)
90X10
90X10
90X10

GOOD STUFF!

Coke
05-20-2007, 09:48 AM
That gyms sounds super to help change things up for you, good luck.

bigmoney
05-26-2007, 05:11 PM
Ok im back after a week off pretty much. I did 1 upper body sessoin and a sled workout last week....but my lifting schedule has been a little weak considering i was working 12-13 hour shifts all last week.

Box squats with green bands
185X2X2
205X2X6

45 hypers with 40 lb chain
3X10

zercher lunges
95 for 3 sets of 5 each leg

ghr
bw 2X10

standing abs
3X10

Coke
05-28-2007, 06:08 AM
Wow, tons of hours put in on your job, means more pay though too bro, lol...solid effort to resume with.

bigmoney
05-28-2007, 04:47 PM
yes coke, more pay towards more food! Lol. Man I am so sore from last workout...and I got ME day tomorrow, yikes!

Blast Straps from EFS
warmup sets of 5
bwX5, 20 lb chain X 5, 40 lb chain X2
2 chain X5, 1 chain X4, bw failure

military press (with some leg drive i must say :))
95X5
115X5
115X5
135X3 *PR in weight
135Xfailure, 1 rep, failed again

DB row
60X10
80X10 for 3 sets

Pulley high row with spud strap
3X6 with 70 lb.

DB curls!!!!!

Coke
05-28-2007, 07:46 PM
A little leg drive ain't never hurt nobody, lol...nice session bro.

bigmoney
05-31-2007, 08:24 PM
3 board
185 +40 lb chain X 4
195 and chain X 3
205 and chain X 3 spotter helped though

snatch grip high pull
135 3X8

standing lat pulldown (wide grip- mimicking bench press form)
70 2X10

tricep annihilation
8X8 over head extensions with 15 seconds rest----50 lbs


Interesting workout. My partner taught me how to use leg drive for the bench. I only got 1 good rep with drive but it felt awsome, so I am going to keep working on it. TRaps are destroyed with high pulls....I've never done them so I expect sore results tomorrow.

The triceps thing was pretty intense. Not sure why he had us do it, but it was a good pump(YEAH) and mentally exhausting!

Coke
06-01-2007, 05:57 AM
Workout sounds intense, great job man.

bigmoney
06-02-2007, 06:39 PM
thanks again coke!

DE lower
205 8X2 with green bands
-speed about the same as last week. Still working on form alot.

Pull thrus
55X10
55X10
55X10

GHR
bw 3x10

pull down abs
90 lbs. 3X10

ab wheel 2X10

::Need to hit upperback/ abs hard b/c I am coming up and leaning way too forward.

Coke
06-04-2007, 04:54 AM
Session looks pretty good, keep at it bro.

bigmoney
06-04-2007, 07:49 PM
thanks coke.....man youre up early every morning!

INcline press
2 sets of horrible weight

push press
95X5
115X5
135X4
135X4 pr on sets and reps.....cool i geuss

DB row
65x10
70X10
75X10

t bar row
plate 2X10

Thats it. Just went in there because I was bored I geuss. Upper back and triceps were still sore as hell from last upper workout but I thought getting in some volume might help or something.......Upping calories now....FCK THE FAT!!! (even though I am really fat already and probably should think about cuttign some weight....OH WELL!)

Coke
06-05-2007, 05:23 AM
thanks coke.....man youre up early every morning!

I'm up for the most part at least by 6am, but remember these times posted are not always actual times.

Nice workout bro.

Rock Steady
06-05-2007, 09:56 AM
You're doing some good solid work in here. DB rows... you're a better man than me. I can't convince myself to get a full ROM when I go heavy on those, so I use a BB in order to bring it up to my chest.

Again, good work!

bigmoney
06-05-2007, 08:03 PM
Thanks coke, rock. I have just recently started getting stronger on DB rows and somehow maintained a good ROM, but sometimes you just gotta get that weight up any way you can!

Concentric Good mornings (hanging parallel from chains)
135X5
135X5
225 3X5
-WOW what an exercise!

manta ray walking lunges
95X8
95X8
-go heavier next week

GHR abs with green band things
2X8 with static 3 second hold at top

MAN, these GM's were freakin awsome. From a dead stop you got to strain super hard to get the weight up! I can definitley see my deadlift going up by doing these things. Not much volume tonight....the Good mornings made by lower back feel like it was broken in 100 pieces!!!!

Coke
06-06-2007, 06:04 AM
I hear you, ironically it's those cheating sets that really help you get to a new level...badA$$ day in the gym.

bigmoney
06-07-2007, 08:27 PM
appreciate it mucho coke!

bench press
135X10
185X3
205X4 PR
225X1 PR
225Xmiss half way

JM press (correct form)
65X10,8,8

pullups with greeen band for assistance
bwX8,6,6

Rotator bar pull downs
90X10 X3

About time I hit 225. I think i COuld of doubled it but wanted to do singles only. The first go arounfd I flared my elbows right off my chest which I always tend to do (I now know that when you do this it means you have weak lats....interesting!). The second try I tucked them in off my chest and consequently failed a few inches above my chest.

Even though many people think beginners like me dont need speed work, I am going to start doing speed bench press because my bench is ridiculously slow........we'll see what that gets me!

Also Jm presses are hard as hell.....formwise my partner told me you need to tuck your wrists on the way down like you are trying to do a wrist curl and then pop it up as fast as possible....good stuff.

Coke
06-08-2007, 07:10 AM
Fine benching pressing PR, strong workout overall.

bigmoney
06-10-2007, 12:31 AM
Box squat with manta ray
225 for 15 sets of 2

DL with quadrupled mini bands
135 + bands X3
225 + bands X2 failed 3
Could of kept going for a few more singles but at this point the risk outweighed the reward.

GHR
bw 3X10

standing abs
45X10
55X8
65X8

Coke
06-10-2007, 10:10 AM
You liking them bands and shiat, nice job with everything dude.

bigmoney
06-11-2007, 08:59 PM
Yeah I like bands.......more like my gym partner loves them so I just use them as well.

Blast straps with mini band
8X3 fast as possible

Bradford press
65@ 3X10 THESE KILL THE SHOULDERS

spud row
70# 3X10

Green band face pull 3X12


Short workout. Less is more.

North
06-11-2007, 09:19 PM
Nice job on hitting 2 PPS, now get moving on 3!

Coke
06-12-2007, 05:36 AM
Getting more unique and impressive in here, keep it up.

bigmoney
06-12-2007, 08:34 PM
thanks north and coke! Yeah my gym partner loves the fancy westside type stuff. Personally i'm not sure I need all of the stuff we do....just need to focus on form on the big 3......but I'm going to try it out

Concentric Box squats
135 + 80 lb chain X5
185 + chain X5
225 + chain X3
225 + chain X3
275 + chain X fail

GHR with 3 count hold
bw 3X6

ab wheel
3X8

Again not much volume. The ME movement took alot out of me and by the end of the 3 movements I was dead

Coke
06-13-2007, 05:13 AM
Dude would be perfect for me, I'd be trying everything out too but not on my own accord though, lol.

Bob
06-13-2007, 07:22 AM
Again not much volume. The ME movement took alot out of me and by the end of the 3 movements I was dead
You don't need the volume if you can kill yourself in just a few movements...
awesome work man...

Keep it heavy & hard...

bigmoney
06-15-2007, 05:23 AM
tHANKS for the words guys, really appreciate it.

2 board
185X5
225X2
225X2
pathetic........

tricep death @135# (cgX5, then 1-4 board X5)
went to 4th board and failed at 2nd rep on the first set.
went to 3rd board and failed at 4th rep on second set.

chin ups
holding at top: 2X20 seconds
added green band for help: 2X7

db row:
90# 3X10

standing bench rows
25# 3X10

:::Pretty dissappointing today. My board presses have not gone up in over 4 weeks. I rarely work them but they should of been better than this....

Coke
06-15-2007, 06:06 AM
Glad to see the effort regardless, every session counts bro - ;)

North
06-15-2007, 09:34 AM
Don't worry about the board presses, they gotta go up sometime

bigmoney
06-16-2007, 07:00 PM
Thanks again guys.....just gotta keep hittin it even harder now!

Manta ray box squat with green band
185# 2X8
::these were crappy. Felt very depressed all workout because of my ****ty squat form. Not sure if the manta ray was doing it, but these sucked energy-wise

Hypers
bar 3X10

ATG squats paused at bottom
185# 3X5

GHR
bw 3X6 s/s with

standing abs
50# 3X8

static ghr crunches
2X6

bigmoney
06-18-2007, 08:05 PM
Speed bench
135# with doubled minis. 8 sets of 3 with 3 diff. grips.

power shrugs
225# 3X8

Yates row
135X10 easy
225X 2 heavy ass sets with bad form

spud high row s/s with purple band pushdown
70# 3X12 ||80 reps total||

Pretty good workout. Starting speed bench because I am super slow, so I will see how this goes. Back volume tonight felt good. Ive been neglecting it and need to hit it harder. Did Yates row for the first time tonight. I must say I liked them alot more than regular parallel rows. Will use 185# next time.

Coke
06-19-2007, 05:55 AM
Glad you're liking them yates rows, both workouts are looking nice.

Cirino83
06-19-2007, 07:25 AM
Workouts are looking nice with a lot of variety. Nice numbers too.

bigmoney
06-19-2007, 08:38 PM
Thanks alot guys. Coke, those rows tore up my upper back i couldnt place a squat bar on them today with out yelping lol!

Deads (hanging from chains inch below the knee)
135 + 160 lb chain X5
225X5
315X 1, fail
315X2
315X1

GHR
6 sets of 10 (63 reps total). Had a little contest of who could do more sets of 10.

Ab wheel
3X12

barbell side bend
1X20 lb. on one side

Overall good workout. The GHRs were mentally tough and fun at the same time. I've got a crapload of stretchmarks forming under my armpits.....cool, but not cool at the same time!

Coke
06-20-2007, 05:41 AM
Sounds like a good deal man, stretchmarks are the sign of growth, lol.