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Bohizzle
02-28-2007, 03:29 PM
Yeah, so I should be studying for a midterm tomorrow in sensation and perception, one of the psychology courses I'm taking right now. I'm a Psych student at McMaster University and I procrastinate a lot.

Right now I'm sitting at around 213-215lbs @ 16-18%bf and I'm 5'11" tall. I've been training for all in all around 6 years. doing so correctly, probably the last 2 years or so and even then, my training is usually just me going by how I feel with no strict format. I've got type 1 diabetes so sometimes my workouts are cut short or are super ****ty if my control's not how it should be.

My goals for the short term are pretty much stop eating so many damn granola bars and cookies and I figure by doing that I'll drop a few lbs of fat :)

my last tested maxes
s/b/d - 275/245(touch and go)/405 ... the 405 was hella ugly and wouldn't pass in a meet... there was lots of ramping involved...

My current split is like this
day1- legs and abs
day2- chest
day3- back
day4 - shoulders and bis/tris

I think I've covered pretty much everything, so here we go...

Feb 28 - Legs & Abs
Haven't done legs in a while so I wasn't hoping for much... my regular shoes were still in a locked suitcase, so I squatted in some basketball shoes, and I was actually pretty happy with them.

Squats
bwx a bunch
45x2-3
135x5/5
185x5
225x3
235x3/3

Front Squats (clean grip)
135x5
155x3
185x1
switched to crossover grip and tried for 185 again, but i just sat it down on the pins.

GMs
135x2, felt tired and didn't wanna be there anymore since my hams and abs were cramping

Decline Abs + Medicine Ball handoff
5kgx10, then my abs cramped, so I left. lol

As I was leaving, I tried to get a drink of water, but when I tried to bend down to get a drink, my abs cramped some more... so I didn't get a drink of water, but figured I'd get a gatorade/powerade or something from the machine, put in 2 bucks, and nothing happened... I couldn't get my money out, so I started hitting the machine... nothing happened, talked to the girl on the desk, and she said "There was a sign on there saying it was out of order"... I said "well there isn't one now", so she said she'd make another one... what about my 2 bucks? i got pissed... for those of u who will choose to follow this journal, if any, will possibly realize that I have a very easy to activate temper.

anyways, enough of that rant. I'm gunna try and get in the gym on thursday afternoon after my midterm and then hopefully over the weekend or on friday at some point.

Andrew

PhilDownUnder
02-28-2007, 03:36 PM
i'm not sure you should be working out with type 1 diabetes...

that's not good. i think it leads to deformities! :windup:

Bohizzle
02-28-2007, 03:40 PM
i'm not sure you should be working out with type 1 diabetes...

that's not good. i think it leads to deformities! :windup:

LMAO why can't I be normal? :cry:

Sidior
02-28-2007, 04:27 PM
omg you have a journal..... its true though you are already too huge!


edit: A warning to members looking to follow this. Although andrew has already mentioned it, he is grumpier than a 80 year old man with no legs or dick. Proceed with caution.

Bohizzle
02-28-2007, 04:35 PM
lmao **********

PhilDownUnder
02-28-2007, 05:08 PM
A warning to members looking to follow this. Although andrew has already mentioned it, he is grumpier than a 80 year old man with no legs or dick. Proceed with caution. - that just got hit in the nuts

:)

Bohizzle
03-01-2007, 01:29 PM
It's snowing like crazy, midterm went relatively well and then i hit the gym

March 1 - Chest

Flat BB
barx20
135x12
185x5
225x3
225x2
205x4

Decline HammerStrength
1ppsx8
2ppsx8
3ppsx5
3pps+10x3

Cable flies
60psx15
70psx8
70psx8

Dips
bwx8
bwx6

first time doing this:
incline cable bench
70psx6
80psx5
80psx5
60psx6

workout was pretty ****ty, no energy, tired and didn't really feel like being there.. but it got done. I liked the incline cable bench, it was tough to stabilize it after all the other motions, and was fun!

Andrew

WBBIRL
03-01-2007, 01:30 PM
Sweet a new journal. I hate sessions when I have no energy, everything feels heavy as hell and you just don't even want to be there.

Have any goals set?

Bohizzle
03-01-2007, 02:17 PM
none that are too concrete... but just basically get stronger... and get my total up to about 1100 by the end of the year. Mainly get my squat up and bench to be more comfortable, and obviously continue to progress on the dl, but i'm pretty happy with how it's going right now anyways.

Sidior
03-01-2007, 06:03 PM
Cable bench wtf? You train with joe?

Nice workout babycakes.

Bohizzle
03-01-2007, 06:07 PM
nah, with fabian lol, i saw him there so i did some of his stuff

Bohizzle
03-05-2007, 01:57 PM
After a weekend at home, I worked out today.

March 5 - Back

Deadlifts
barx3
135x5
135x5
225x5
275x3
315x3
365x2 :( I was going for 3
315x1

Pendlay Rows
135x5
155x5
160x5 (last couple were not completely strict)

3 pull ups

Pulldowns
90x8
120x6
150x6
165x4 (i think)

Side Bends
55sx8ps
70sx8ps
85x8ps

Overall a pretty decent workout... ****ty that I didn't get the third on 365, I think I just mind****ed myself. I'm sure I could get it up if I let my form degrade but I'm trying to keep my hips down and keep my back tight, as opposed to my old DL form.

Andrew

Sidior
03-05-2007, 02:35 PM
Dude did you make sure to pull quickly once you got over the bar? You need to ****ing sort out that mind****ing. If you take that long for squats on wed Im just going to punch you in the face. Nice workout overall though

Bohizzle
03-05-2007, 02:39 PM
same mind****ing again, and nah, hopefully squats will go better... hopefully a 245 3x3... maybe lol.

WBBIRL
03-05-2007, 09:03 PM
Deadlifting is in your mind big time, never let the evil words "this ****s heavy" enter your mind.

Either way a nice effort, you'll get it next time!

Bohizzle
03-06-2007, 10:38 PM
definitely, but I've always had troubles with mind****ing myself unless for some weird reason I get confident in what I can do lol

Sidior
03-07-2007, 10:47 AM
definitely, but I've always had troubles with mind****ing myself unless for some weird reason I get confident in what I can do lol

Find the suck switch and turn it off man. I need help finding find for benching though :(

Bohizzle
03-07-2007, 10:29 PM
finally a good squat session!

March 7 - Legs

Squats
barx5
135x5
135x5
185x5
245x3 on the first rep of this i let out like three quick farts... it was hilarious.
245x3
245x3

Front Squats
135x5
155x3
185x2 prolly coulda gotten 3 but I was lazy and tired lol

GM's
135x5
155x5
185x3or5 don't really remember

Decline Sit-ups - they weren't very decline at all
bwx15
bw+10x10
bwx20x6 or something

Overall a nice workout, dave came down to hamilton to train, and worked out with Team Armenia as well.

Andrew

Sidior
03-08-2007, 12:20 PM
Squats looked ace ya smelly whore. Saturday should be interesting if my hammy isnt still ****ed.

Stumprrp
03-08-2007, 12:58 PM
nice workout bohizzle

Bohizzle
03-12-2007, 02:09 PM
Stump - Thanks

Yeah I've been slacking posting lol. Saw 300 with dave, my bro, my gf, and a bunch of others. Then they stayed over and we trained saturday afternoon.

March 10 - Chest
Flat BB bench
barx20
135x12
185x6
185x2
225x3
225x3
225x3
235x2
255x0
255x0

I shouldn't have even tried maxing after hitting the 225x3/3/3 and 235x2 but meh.

Decline Hammerstrength
1ppsx6
2ppsx6
3ppsx5
3pps+10x3or4 can't remember lol

Cable incline press
60psx8
80psx6
100psx4.5
100psx4.5

then dicked around for a bit and did:
farmer's walk
75sx175ish feet

static hold 105sx15-20sec...

Then went up to the track for a little bit, walked around a bit, then jogged 1 lap, and then did what I thought were 3 100m sprints... but timed my last one, and got 9.87s, so I guess it's only like 60m lol. That was that.

probably gunna train tomorrow doing back, depending on how heavy work is tonight.

Andrew

Sidior
03-12-2007, 03:30 PM
Ya trying for the PRs was silly, but I did kind of encourage it lol. Your bench strength is really starting to fly up and form is rocking. Thanks for all the spots babycakes *kiss*.

Stumprrp
03-12-2007, 04:18 PM
nice lifting man strong bench

Bohizzle
03-13-2007, 08:48 PM
Dave - :thumbup:
Stump - thanks, hopefully one day I'll catch up to u strong guys lol

Well, didn't really feel like going to the gym, but I knew I should, so I went.

March 13 - Back

Deadlifts
45xa few
135x5
135x5
225x5
275x3
315x3
365x1
375x2

T-bars (bar counted in weight)
45x5
90x5
135x8
180x8
225x3 (**** form so I decided to stop)
180x5

Power Shrugs (first time trying these, grip was an issue as i went heavier, and I'd rather Double Overhand the powershrugs rather than have to use mixed)
45x5 DOH
135x8 DOH
225x8 DOH
315x6 mixed

Pulldowns
90x8
120x6
135x6
135x5 palms in chin position

Overall a pretty lacklustre workout... although the 375x2 was a pr, I wanted 3 and I just didn't feel very energetic, was pretty tight all over, and the gym was ****ing sweltering! Although the weather is fantastic outside!!

Andrew

Sidior
03-14-2007, 11:11 AM
Dude guy, powershurgs + straps make you uber jacked in half the time if you use nutmeg extract directly following. Strong workout for a whiny bitch, what is the plan for deads next week? 375x3 or 385x2?

Bohizzle
03-14-2007, 11:16 AM
hopefully 375x3... but yeah, i think that was the one time where I would have wanted straps lol.

Sidior
03-14-2007, 11:25 AM
hopefully 375x3... but yeah, i think that was the one time where I would have wanted straps lol.

that is all I really use them for, and heavy rack pulls I guess

WBBIRL
03-14-2007, 12:45 PM
I have to break myself of using straps =/

Strong workouts in here and great efforts on the benching. Having the balls to try sometimes means more then actually getting it.

Bohizzle
03-14-2007, 05:14 PM
Dave - yup, I know lol
WBBIRL - yeah i used to use them for pretty much everything, and then I realized I needed to strengthen my grip/wrists, and ditched em altogether.

Decent workout, was a bit tired beforehand though due to extracurricular activities.

March 14 - Shoulders, Bis, Tris (pretty much everything else day)

Seated DB shoulder press
25x8
35x8
55x6
70x4
70x3
I might have done another set and got 3, but I don't really remember lol

Standing one arm DB push press
55x3/3 (L/R)
decided i didn't like these, and moved on

Strict BB press off of pins just below chin
135x1
95x6
95x5

Push presses and Jerks, a bit of a medley really
95x5
95x5

DB Hammer Curls
15x8/8
25x8/8
35x6/6
35x5/5

DB curls
35x3/3

One arm tricep cable pushdown w/ rope handle
20x5/5 (L/R)
30x5/5
30x4/4
I stopped these with my right after the number of reps I got with my left (I need my left to catch up)
switched to 2 hands
45x8

Lying DB one arm skulls
25x5/5
25x2/2
my left arm is weak as ****.

Done and done. still warm as **** in the gym, I guess they haven't changed the settings on the thermostat to account for the weather change... Still warm, but now raining.

Andrew

Bohizzle
03-21-2007, 02:27 PM
Yeah, I've been slacking lately, been playing a lot of video games and not studying or going to the gym enough. Dave came down to hamilton last night to train, and here's the workout.

March 20 - Legs

Squats
barx5
135x5
135x5
185x5
225x3
255x3
255x1.5 (that sucked.. i didn't bail, i made it like 1/3 of the way up and dave helped me up)
225x3

Front Squats
135x5
155x3 (I had to poo, so I stopped)

GM's
135x5

felt tired, and didn't really feel like being at the gym, so I just dicked around and did some face pulls and chinups while dave was doing his sets.

Andrew

Sidior
03-21-2007, 02:57 PM
The squats were a PR so dont cry too much. A triple 20lbs below your max is still ace. You and joe play GT4 late last night?

Bohizzle
03-21-2007, 02:58 PM
lol yeah, and all of today :(

Sidior
03-21-2007, 02:59 PM
lol yeah, and all of today :(

ahahahaha assnugget, Im about to go get a massage...yippeee!

Bohizzle
03-21-2007, 03:04 PM
from the tranny?

Bohizzle
03-25-2007, 10:47 PM
ok, awesome workout today... dave came up, brought his bands and squatted in his suit, he hit a 515 pr, quite the spectacle lol.

Back - March 25

Beverse band deadlifts on pin 6 with doubled averages.. (i think?) or double choked... either way, it was approximately -190lbs on the bottom and like 95-100% deloaded at lockout.

warmed up with regular deadlift
barx5
135x5
135x5
add bands
185x5
225x5
315x5
405x3
435x3
455x1
485x1
495x0 got it about halfway, but ****ed my start, i was distracted by two idiots that walked by, and my foot shifted just before i pulled... so yeah
495x0 .. i was spent.

Pendlay rows
135x5
155x5
155x5

BO rows (about a 30 degree angle (back vs. floor)
155x6
155x6

2pullups lol

Hammerstrength high-low row... or something like that lol..
1ppsx5
2ppsx5

reverse hypers done on the glute ham raise backwards
nothingx8
15lb in between feetx6

I was pretty fried and realized that I had to pick up my girlfriend in 10 minutes... so yeah, we left pretty quickly. Finished eating and stuff at around 9:15, then dave gave me a ride to school for work, and I worked from 10- 12:20 lifting stuff. So i'm pretty pooped right now, time for bed.

Andrew

Sidior
03-25-2007, 11:33 PM
nice pulling man, 500+ will be yours next time you do them

Bohizzle
03-26-2007, 10:36 PM
Here's the vid of the 485x1
64jWgaUxGRM

and yes I know I take forever to pull. lol

Built
03-27-2007, 12:35 AM
Doesn't matter - you got 'er up, it counts!

Nice work. :)

Bohizzle
03-27-2007, 09:09 AM
Thanks Built

Stumprrp
03-27-2007, 09:14 AM
sweet lift bro!

Sidior
03-27-2007, 09:17 AM
He has more in him once he stops mind****ing himself before every heavy pull. He pulled 455 like cake and then 30lbs heavier he suddenly takes 10 min over the bar. For the record I cut out like another minute before of andrew standing there.

Nice pull though fatty.

Bohizzle
03-27-2007, 10:19 AM
Thanks stump

Dave - yeah I know... I should have at least been able to pull 495... next time!

Jordanbcool
03-27-2007, 01:21 PM
Haven't read anything you or anyone has posted. I just wanted to say.

Its about god damned time!

Lookin forward to some strong lifts man.

Bohizzle
03-27-2007, 01:28 PM
lol, welcome!

just a caution though, strong lifts are few and far between in this neck of the woods. :(

Andrew

Sidior
03-27-2007, 01:31 PM
lol, welcome!

just a caution though, strong lifts are few and far between in this neck of the woods. :(

Andrew

not when you train with me assmonkey;)

Jordanbcool
03-27-2007, 01:38 PM
Psh.

I like our degrading avitars. Sissy, must get strong, weak, I think unholy has small and weak.

haha.

And bohizzle wtf is up with your sig. That has got to be the nastiest comment hatred has ever made. I fear to know what he was talking about..

Bohizzle
03-27-2007, 01:46 PM
too bad mine's the only one that's true :(... and yeah he posted it in his journal... he had to take a **** when he was squatting or something along those lines.. it was glorious.

dave - shut up. my lifts don't automatically increase when i train with you, i just look stronger cuz people assume that i can lift what u do. ass.

Jordanbcool
03-27-2007, 02:53 PM
Just watched your 485 pull. Nice job on it. Looked hard as ****! haha.

You shoulda screamed obscenities as you did it. Or faked a crap in your pants. That would take the lift from impressive to legendary.

KevinStarke
03-27-2007, 06:29 PM
Looked pretty easy man, 500's just around the corner.

Bohizzle
03-27-2007, 09:48 PM
Jordan - Thanks... At that point, it was a lot closer to a real **** in my pants than a fake one :D
Kevin - thanks man, and yeah it didn't feel too easy lol, well all up until the last 1/2 foot was easy, but that last bit was rough, now if only I could get my real deadlift up that easily :D

Workout today pretty much sucked, no energy (no idea why) and my elbow was hurting a bit as well. However, dave got his bench shirt in the mail so he tried it out tonight, so that was loads of fun!

March 27 - Chest + Sprinting

Flat Bench
barx30
135x12
185x6
225x2
225x2.5
225x2.5
These ****ing sucked, and my elbow was bugging me. As soon as I unracked the 185 and it felt heavy as hell, I knew it wasn't gunna be a good day.

4-board bench
135x5 (lol I slammed it so hard on the second rep it actually hurt)
185x5
225x4
245x1 or 2 don't remember
225x2 or 3 don't remember

Cable flies
45x8
Cable presses
70x8

Dips
bwx5
bwx5

Sprints
3x~60m

Andrew

Sidior
03-27-2007, 10:27 PM
It was 245x1 and 225x3

For the record sprints suck.

Sidior
04-01-2007, 09:17 PM
bump to let everyone know you are lazy

do you only train when I come down to hamilton?

Bohizzle
04-03-2007, 08:29 PM
so it's been a while, :).. dave came up to train again in the bench shirt, went well for him, almost touched 335!

April 3 - Legs & Abs

Squats - went for something a bit different here
barx5
135x6
155x20
took a break
185x3
235x3
285x0 - failed about 6 inches from lockout... i was just gassed... If I had done it fresh, I'm confident I could have nailed 295 or more.

Front Squats
135x6
155x5
185x3

GMs
135x5
185x5
tired as **** so called it a day with legs

Decline situps w/ weight on top of head
25lbsx6
25lbsx5
25lbsx4

Good workout overall! Although I didn't get a squat pr, I was happy to actually get 20 of 155 cuz my conditioning is ****. Failing at 285 was good, as my form didn't seem to degrade at all, I just didn't have the power to push it. Few more weeks and I'll be maxing again.

Andrew

Sidior
04-04-2007, 07:48 AM
Real solid leg work yesterday. I think 315 will be yours soon. Also you didnt mention those front squats were PRs!

Bohizzle
04-04-2007, 09:09 AM
i think i might've hit those numbers before, but not that easily.. so yeah :D, hopefully i get to the gym before the weekend lol

Sidior
04-04-2007, 09:14 AM
i think i might've hit those numbers before, but not that easily.. so yeah :D, hopefully i get to the gym before the weekend lol

Im pulling thursday night, raw bench work on friday and squatting sunday. Sort it out....

Sidior
04-05-2007, 11:11 AM
When you coming home big sexy?

Bohizzle
04-05-2007, 11:18 AM
tonight i think, i'm going to the gym in like 30 minutes to do chest, but my abs are still ****ing killing me, so i dunno how well it's gunna go

Andrew

Sidior
04-05-2007, 11:26 AM
tonight i think, i'm going to the gym in like 30 minutes to do chest, but my abs are still ****ing killing me, so i dunno how well it's gunna go

Andrew

ahaha I knew those would hurt ya. Any idea about church yet tomorrow, so many good movies out.....

Bohizzle
04-05-2007, 11:30 AM
lol when i get home i'll prolly get all the info, but phil says my mom hasn't mentioned anything yet, so maybe she forgot lol... we'll see.. but it's prolly gunna be church, then gym (closes at 4) and then movies

Andrew

Sidior
04-05-2007, 11:32 AM
lol when i get home i'll prolly get all the info, but phil says my mom hasn't mentioned anything yet, so maybe she forgot lol... we'll see.. but it's prolly gunna be church, then gym (closes at 4) and then movies

Andrew

sounds solid, I saw TMNT last night

Blades of Glory is at silvercity though so what we see depends on where grindhouse is.

Bohizzle
04-05-2007, 11:33 AM
true, ok i'm out, oatmeal, caffeine and gym!

Bohizzle
04-06-2007, 02:37 PM
yeah, forgot to post workout yesterday.. so here goes
April 5 - Bench

Flat BB
barx20
135x12
185x6
205x4.5 (guy stepped in and helped cuz it was going really slow, most likely could have done it myself)
225x2.5 (halfway up last rep spotter helped me finish)

Incline DBs
25sx6
55sx5
70sx5

Cable flies
40psx8

Workout sucked ass. My left elbow was hurting pretty much the whole time, especially while pressing. I think it started hurting when I threw in the arms and shoulders day, I'm going to start icing daily and see what I can do about it. Sort of feels like when I play squash and don't warm up enough or when I throw a ball around too hard before I'm properly warmed up, but my warmup was sufficient, and it continued for some time after. I need to sort it out.

However, today's workout was pretty awesome... I think I just hate benching.

Back - April 6
Deadlifts off of 1.5inch plates (first time doing these... I liked em!)
135x5
135x5
225x5
275x5
315x3
345x3
365x3

Low cable row V-handle
100x12
205x12 too easy (I think this cable's on like a triple pulley)
switched to one arm
140x8/8
160x5/5

pulldowns
100x8 neutral grip
140x6 supinated
150x5 pronated

Powershrugs
1ppsx5
2ppsx5
3ppsx5
4ppsx5 I don't like these, but I was bored

Dicked around with some facepulls, don't remember the weight, but it was light.

Andrew

Sidior
04-06-2007, 02:42 PM
I hope you are icing right now! Nice pulling though.

Sidior
04-09-2007, 09:01 AM
Haha I post whore this journal so much....

Anyways we training on tuesday again at mac? It would be super duper sweetness, I could even bring clare some GBA games.

Bohizzle
04-09-2007, 01:32 PM
lol yes, bring the games, and yeah, what're u training? shirted bench again? If i get to the gym today, I'll be doing chest or something of the like with u on tuesday, if not, I'll be doing legs.

Andrew

Sidior
04-09-2007, 01:45 PM
lol yes, bring the games, and yeah, what're u training? shirted bench again? If i get to the gym today, I'll be doing chest or something of the like with u on tuesday, if not, I'll be doing legs.

Andrew

Totally. 355 will touch :thumbup:

Jordanbcool
04-09-2007, 04:50 PM
Haha I post whore this journal so much....


lol.

Good job on the lifting bohizzle. Give sid a run for his money!

Bohizzle
04-09-2007, 06:35 PM
lol I'm trying, but his numbers seem to be pulling away faster than mine are climbing :(, oh well, 3pps squat is in the near future for me I hope :D, now I just have to get my elbow figured out and my bench will go up!

Andrew

Bohizzle
04-10-2007, 09:04 PM
squats tonight with dave, and he finally touched!! 365, but it didn't go up, if he wasn't already pretty tired it would've gone up.

April 10 - Legs & Abs

Squats
barx12
135x6
135x5
185x5
235x3
unrack 295, hold for 3 seconds, rerack
265x3
225x2 (was gunna go for 5, but my wrist was hurting)

Tried all of these sets with a lower bar position, helped getting deeper, and felt more natural, but if my wrists weren't set up properly, pain ensued(sp?).

Karlsen Squats (Hack Squats, facing the pads)
emptyx5
2ppsx5
4ppsx5
5ppsx3

DB lunges
45sx4/4
45sx4/4
bwx6/6

Decline situps with weight on head
25lbsx8
25lbsx8

Pretty quick workout, and biggest squat triple I've ever done, so I'm happy with that.

Andrew

Bohizzle
04-12-2007, 07:52 PM
April 12 - chest & sprinting

Took it realtively easy on the chest tonight, nothing too heavy... just wanted to rest the elbow a bit.

Incline DB Bench - slow and controlled
15sx12
30sx12
45sx10
60sx8
70sx6

Flat BB Bench - all relatively slow
barx12
135x6
205x5

Decline Hammerstrength
1ppsx8
2ppsx6
2.5ppsx5

4x~60m sprints

Overall a decent workout considering I didn't wanna be there and I was taking it pretty easy. Got my girlfriend to work chest with me for the first time (she doesn't like working chest, although has no problem squatting or deadlifting.. she got 65lbs on the bench for a pretty easy triple)

Andrew

Sidior
04-12-2007, 09:19 PM
DID YOU ICE?


Nice workout bro.

Bohizzle
04-14-2007, 02:10 PM
lol no :hide:

April 14 - Back
Legs, hips and abs are still sore from sprinting :(.

Deadlifts off of 3" Step (first time doing these, and they were really hard)
barxbunch
135x5
135x5
225x5
275x3
295x3
315x3

Regular Deads
315x3
365x either 1 or 3.... don't really remember, meh.

Pulldowns
90x8
120x8
150x5

Back Extensions
bwx10
+25x8
+25x6

Pull throughs w/ rope handles
30x6
60x6
90x6

Face pulls w/ rope handles
15x8
30x8
45x6

Hammers
25x10/10
25x10/10
35x6/6

Done and done, pretty good workout, hoping that pulling like this helps my real pull cuz my bottom end seems to be my weakpoint. I guess I'll find out.

Andrew

Bohizzle
04-15-2007, 08:11 PM
Worked out at home today, did lots of scary spotting!

April 15 - Shoulders + miscellaneous ****

Seated DB press

15sx8
25sx8
40sx8
50sx6
60sx5 (paused at the bottom of the reps)
70sx5
70sx4

One arm DB push press

35sx5/5
45sx5/5
50sx3/3
60sx3/3
80sx0
70sx1/1
75sx1/1
80sx1/1

dickaround a bit, tried to do some forearm/elbow stuff with a broom stick, and that was about it. pretty good workout, not too much stuff. Squatting on tuesday! If I'm feeling good, I might try to max.

Andrew

Sidior
04-15-2007, 08:13 PM
Those push presses flew up, if your elbow wasnt being a bitch 90 would have been yours. Rest up big guy. Maxing or not tuesday will be a heavy ass squat day for you.

Bohizzle
04-16-2007, 08:23 AM
Yeah hopefully the elbow feels good in the near future, and I dunno, maybe a 295-305ish squat tomorrow?

Andrew

Sidior
04-16-2007, 09:04 AM
I wouldnt max tomorrow, but that is just my opinion. Why not go for another triple but with 275, or maybe a bit of volume work like a 5x5 with 225 or something.

Bohizzle
04-16-2007, 09:11 AM
yeah i guess that will prolly be a wiser decision, I just wanted to max before I take 2 weeks off. We will see though, most likely I'll be doing either triples or 5's

Andrew

Sidior
04-16-2007, 09:29 AM
yeah i guess that will prolly be a wiser decision, I just wanted to max before I take 2 weeks off. We will see though, most likely I'll be doing either triples of 5's

Andrew

ah portugal, ya I forgot...

Bohizzle
04-17-2007, 08:39 PM
awesome workout tonight, PRs for Dave and I.

April 17 - Legs & Abs

Squats
barx8
135x6
135x5
185x5
225x3
245x1
275x1
295x1 (20lb PR)(let out a huge fart on the way up.. it was sorta wet :()
315x1 (40lb PR)

Front Squats
135x5
185x5
205x3

GMs
135x5
185x5
185x4 I was pooped

Decline Situps with 25lbs on my head
x8
x8
x6

Done and Done, awesome workout all around.

Andrew

Jaybird88
04-17-2007, 08:44 PM
Nice PR's!!! Ya blew your old records away. keep it up!

Sidior
04-17-2007, 08:48 PM
Awesome ****ing work bro, you had more in the tank for sure.

Bohizzle
04-17-2007, 09:02 PM
Thanks guys :D

Chris Rodgers
04-17-2007, 09:08 PM
Nice job on that wet fart....I mean 315 squat!!! Big PR!

Bohizzle
04-17-2007, 09:09 PM
lol Thanks man :thumbup:

Bohizzle
04-19-2007, 07:05 PM
April 19 - Chest & Sprinting

Warmed up on the hand ergometer so I could get some blood to my elbow before it started hurting again...

Flat BB bench
barx20
95x8
135x8
155x5
185x5
225x3
235x1
250x0 got it about 1ft above my chest, just before I could start pressing with my tri's and i stuck there for what seemed like 8 seconds... ALMOST!!

yeah my elbow started hurting during the 225 set.

Incline DB's
25sx8
40sx6
60sx5
75sx5

Incline cable presses
30x8
60x5

BB bench set up in the squat rack with the pins just below sticking point ~ 7-8" off my chest.
45x5
135x8
185x5

3x~60m sprints

Not bad workout, wanted that 250, but it wasn't happening... If my elbow felt better I would have gotten it.

Andrew

Sidior
04-19-2007, 09:00 PM
Dude you maxed when you elbow was still on the firtz. Are you me? Stop being a dumbass and use some periodization. It worked for squats yo.

Nice workout none the less.

Bohizzle
04-20-2007, 07:14 AM
Thanks man, and yeah I know, I just figured I'll be taking two weeks off soon, so I might as well try to max before I leave, but I guess that didn't work out lol.

Andrew

Bohizzle
04-23-2007, 07:53 PM
Good workout tonight with Dave and Joe

Back - April 23
Deadlifts
135x6
135x6
225x5
275x3
315x1
335x1
335x1
365x1
395x1
425x1 (20lb PR)

Pendlay Rows
135x5
155x5
165x4

3 pullups lol

rack pulls from above knee, legs almost locked, almost all back and hips
135x5
225x5
315x5

Face pulls w/ mini band x 3 sets of 6

Side bends with minis 8/8

Twisting at the hips with BB on back
barx5/5
95x7/7

Awesome workout... Deadlift pr was my best looking pr for deadlifts by far, absolutely no hitch, and as far as i know my back stayed pretty straight. However, once i got to about ~4 inches above my knees, it slowed down a lot, and in order to get my hips through and lock it out, my hamstrings felt like they were going to explode... so I need to work on my hamstring strength.

Andrew

Chris Rodgers
04-23-2007, 08:02 PM
Nice pulling! Another big PR!

WBBIRL
04-23-2007, 10:07 PM
Nice work all around, your progressing really nicely! Those PR's are good stuff, mine seem few and far between =/

Bohizzle
04-24-2007, 07:46 AM
Chris - Thanks man!

WBBIRL - Thanks man, and believe me, I usually don't hit pr's like this all the time! just keep plugging away and u'll get a good week and hit some pr's!

Jordanbcool
04-24-2007, 09:10 AM
Great job on the dead PR. Its been a while since I visited but it looks like you got some more journal visitors :thumbup:

Cirino83
04-24-2007, 09:13 AM
Solid workouts...Big pulling/squatting/benching.

Nice with the PRs too.

Sidior
04-24-2007, 10:04 AM
Awesome pull yesterday man. I will send you the vid tonight. I rewatched it and your speed off the floor was nuts. 455 would be possible very soon if you nail lockout work.

Bohizzle
04-24-2007, 10:23 AM
Jordan - Thanks man, and yeah it looks like it's starting to pick up around here :D

Cirino83 - Thanks bro, although I wish my bench was improving at the same rate my squat and dead are.

Dave - Thanks homie, I think I just need to work on hips/hamstring strength, and work with some heavy pull throughs... which i forgot to do yesterday.

Sadly, that will prolly be my last workout for like 2-3weeks as I'm just finishing up exams and then heading to Portugal to visit my grandparents. Hopefully when I get back I can jump right back into it.

Andrew

Bohizzle
04-24-2007, 09:50 PM
Deadlift video...
Be4gfIVQfE0

Chris Rodgers
04-24-2007, 10:04 PM
You look like me when you pull. Off the floor like a bandit and then have to work to lock it out.

Do you always take that long to start to pull it after you grab the bar? That makes me furious. I always yell at my training partners who take too long to start to pull it. Get your grip and go. Didn't seem to slow you down though.

Bohizzle
04-24-2007, 10:08 PM
lol yeah i'm a bitch when i get over the bar with heavier weights.. dave's always giving me **** cuz i take too long hahaha... hopefully this summer i'll be able to get my top end a lot stronger so I don't have to fight the lockout so much.

Thanks! although the angle prolly doesn't help, any tips that u'd give me? other than go right away of course lol

Andrew

Sidior
04-24-2007, 10:11 PM
Ahaha what you guys missed was andrew standing in front of the bar for another minute before the vid started. I actually stopped taping and shot a 2nd vid which is what you see now!

Bohizzle
05-11-2007, 04:50 PM
worked out yesterday with dave... first time in like 2 weeks! I had a good time in portugal, did quite a bit of walking, most of the time up hills, did some squats and clean and presses with empty gas cannisters, and sawwed wood for 3-4 hours.

May 11 - Legs
Didn't really feel like being there lol, so the workout wasn't very inspiring

Squats
barx10
95x5
135x5
185x5
225x3
185x5 (paused ~1.5 seconds)
155x12 (paused 1 second)
155x5 (paused 2 seconds and focused on exploding up)

these sets were all pretty deep and below parallel by at least 1-2 inches

Front squats
135x5 (paused)
135x3 (paused)

and that's about it, stretched a bit and spotted dave... nothing too tough... I also played some basketball tonight, but I'm not sure if I'm gunna be able to get to the gym tonight, so we'll see how that goes.

Andrew

Bohizzle
05-12-2007, 06:41 AM
So I ended up going to the gym last night afterall.

May 11 - chest/back ish

Incline DBs
30sx8
45sx8
70sx5
80sx5

Flat BB Bench (all reps with a 2 second pause and a press command)
barx5
95x5
135x5
185x5

Cleans
135x1
135x1
155x1
165x1
175x0
175x1
185x0
185x1

My form is pretty ****ty, but this was a 30lb PR.

dicked around and then came home, and went to pick up my girlfriend. My bro, gf and I saw Spiderman 3 last night. It was pure genius lol.

Andrew

Jordanbcool
05-15-2007, 09:12 AM
worked out yesterday with dave... first time in like 2 weeks! I had a good time in portugal, did quite a bit of walking, most of the time up hills, did some squats and clean and presses with empty gas cannisters, and sawwed wood for 3-4 hours.

May 11 - Legs
Didn't really feel like being there lol, so the workout wasn't very inspiring

Squats
barx10
95x5
135x5
185x5
225x3
185x5 (paused ~1.5 seconds)
155x12 (paused 1 second)
155x5 (paused 2 seconds and focused on exploding up)

these sets were all pretty deep and below parallel by at least 1-2 inches

Front squats
135x5 (paused)
135x3 (paused)

and that's about it, stretched a bit and spotted dave... nothing too tough... I also played some basketball tonight, but I'm not sure if I'm gunna be able to get to the gym tonight, so we'll see how that goes.

Andrew

Hope you had fun in Portugal. I think I'm gonna give front squats a try sometime soon. I've never done them before but it looks like something good/new to do.

Bohizzle
05-15-2007, 05:17 PM
Thanks, yeah it was fun, and nice to see family that i haven't seen in a few years :). I've always liked frontsquats. Start light and work your way up, you'll find that it's easier to hit rock bottom with front squats than with back squats. At least I do.

I just started working on monday, and it's kicking my ass. I've worked from 7-6 both days, and I'm not really very physically tired, it's just that my feet are absolutely destroyed. I've got blisters all over em and pains that I never knew existed. If it wasn't for my damn feet not being used to standing for 11 hours in steel toe boots, I'd be squatting tonight.

However my diet and diabetes are going relatively well. For those of you that know values of HbA1c my last two were 7.8 and 8.4 (6 months and 3 months ago). These are pretty damn high. I've cut out a lot of crap and I am only eating at set times during the day and trying to eat much healthier.

I'm going to be trying to get down to ~195-200 and hopefully see abs by september. As long as my feet start feeling better, I should be in the gym soon, and hopefully continuing to gain strength on my first cut lol. As of right now, my total stands at 985lbs, and I am hoping to get that to 1075 by september, so I have my work cut out for me.

Barring any nagging elbow/shoulder pains, I should be able to reach my goal of 265 on bench. If I work my lockout, I should be good for 455 for deadlift by then, and I just have to get stronger to get my squat up to 355.

Wow, that was long.

Andrew

Bohizzle
05-24-2007, 07:02 PM
Ok, so I've been doing some exercising. On Monday we had our strongman sunday cuz it was a holiday, so that was lots of fun.

Yesterday, I went to go check out a new gym with Dave, and it was pretty fun. Did a bunch of kettlebell snatches, and tried doing some Sots presses, but I couldn't keep my balance through full press in the hole. I got to about 80% extension before I had to bring the bells back down to rebalance... Did some other random stuff and tried a funky grip machine which was pretty fun.

Today I was back at family fitness (the gym I tried to quit but was told I couldn't lol).

An easy workout to get things back in to motion
May 24 - Shoulders and Arms :D

Seated DB shoulder press
20sx10
40sx8
50sx5
65sx5
75sx3

Cleans (form is still pretty ****ty, and I'm barely dropping at all to rack it)
45x3
95x5
135x3
155x1
155x1 (tried dropping more to catch it, a bit better).

Hammer Curls
20sx6/6
30sx6/6

EZ curl
50x8
80x3

Cable tricep pushdown (one arm, rope)
20x8/8
30x8/8
45x6/6
90x8 - two arms

Notes - I really should stop training my grip so much while I'm working over the summer. My hands hurt more than they need to sometimes just from being overworked.

Andrew

Sidior
05-24-2007, 08:54 PM
Nice shoulder pressing! Is that jerkoff that hated us at IFF still there?

Bohizzle
05-25-2007, 09:23 PM
Dave - Yeah, I dunno.. I didn't see him there, bu then again I was only there for an hour lol. Good workout tonight :D

May 25 - Legs + Abs

Squats
barx5
135x5
135x5
185x5
225x5
255x3
275x3 (PR +10lbs)
325x0 (got buried and failed miserably lol... I shouldn't have tried this.)

Front Squats
135x5
135x3

Decline Abs
+25lbsx8

One arm Kettlebell swings
smallest x 8/8
medium x 6/6
second biggest x 6/6

Stretched afterwards. Good workout.

Andrew

Chris Rodgers
05-25-2007, 10:21 PM
That was a hefty jump after a PR triple. If you had worked up to it with smaller jumps, it may not have crushed you.

Nice DB shoulder press, BTW.

Sidior
05-25-2007, 11:20 PM
That was a hefty jump after a PR triple. If you had worked up to it with smaller jumps, it may not have crushed you.

Nice DB shoulder press, BTW.

haha yup, he gets carried away sometimes

Bohizzle
05-26-2007, 02:57 PM
lol yeah, I get pretty ballsy after I hit a PR and usually it doesn't end up very well.

Thanks guys :D

Bohizzle
05-28-2007, 08:13 PM
May 28 - Chest

Flat BB Bench
barx10
95x10
135x10
185x6 paused
205x5
225x3
225x2.5 (I got help on the third rep)

Incline DB bench
45sx8
60sx6
75sx5
85sx3

DB Decline Flies
25sx8
35sx6

Quick workout... elbow still hurts, iced it already, and hopefully will continue to ice it nightly until it gets better.

Andrew

Sidior
05-28-2007, 10:01 PM
Nice pressing. When did the pain start?

Bohizzle
05-29-2007, 08:15 PM
Dave - thanks, and once I got above 185 lol :(... I'm icing as we speak :D

Workout tonight was craptastic!
May 29 - Back

Reverse Band deadlifts w/ choked Averages (around -135 at the bottom and complete deload at the top).
135x5
185x5
225x5
315x5
365x3
405x3
435x1
465x fail miserably... it got heavy real fast lol
405x1

Side bends
40sx8/8
70sx8/8
75sx8/8
80sx8/8

Reverse Hypers
x10
x10

Kettlebell Swings
light grey x5(2hand),5R,5L
red x5/5/5
heavy black x 5R/5L

Stretched, and I'm out.

Andrew

dblockspky
05-29-2007, 08:33 PM
Nice workout man. What gym do you go to that has kettlebells??

Chris Rodgers
05-29-2007, 10:47 PM
Hey, what is your deadlift PR? I thought you pulled mid 400's straight weight off the floor?

Bohizzle
05-30-2007, 05:36 PM
Dblock - thanks man, There's a powerlifter that trains there and I believe he's the manager and they're his kettlebells, so we've got access to what's there... There isn't too much selection but it's plenty for my weak ass.

Chris - I pulled 425 for a single like a month ago... since then I haven't really been working out too consistently other than the last week (went to portugal for 2 weeks, then started summer job that was kicking my ass). The RBDL came off the floor like bandits as usual, but once it got to about my knees it got heavy really fast, I lost tightness and I didn't even bother trying to fight it.

I've pulled high 4's (485 i think) using a slightly different set up with the bands where they didn't completely deload at the top, but within 3-4 weeks, I want to rbdl 495 with this set up, and hopefully by the end of the summer, have a 455 pull.

Andrew

Bohizzle
06-01-2007, 09:20 PM
Squat workout tonight. It was a good one!

June 1 - Legs (&abs, but skipped em)

Squats
barx6
barx5
135x5
135x5
185x5
225x5
245x3
265x3
280x3 (5lb PR from last week)

Front Squats (all deep and slow)
135x5
155x5
185x1 (it was sorta hard, so I just said **** it.)

GMs
135x5
160x5
185x5 (form started to get sloppy so called it quits and didn't go heavier).

Decline situps
x8

DB lunges
25sx4/4

some kettlebell flips and swings, stretching, swimming, and whirlpool with ridiculously awesome jets lol.

Andrew

Sidior
06-01-2007, 09:21 PM
Nice ****ing squatting tonight man!

Bohizzle
06-01-2007, 09:26 PM
thanks bud :)

Bohizzle
06-04-2007, 08:26 PM
June 04 - Chest

BB Bench
barx10
barx8
95x8
135x8
135x5
155x5
185x6
225x2 or 3 (elbow hurt)
talked with dave and decided to drop it down to 185 and go for higher rep stuff.. boo. lol, but it did work.
185x9
185x7 or 8
185x6

Incline DBs
40sx8
60sx8
70sx5
75sx2 elbow hurt from kick up, and i called it at that.

Smith Shoulder Press
counting bar as 45.
95x10
135x6

Db Flies
20sx10
30sx8
40sx5

Stretched and that's it. I need to get my elbow fixed... Icing as I type.

Andrew

Sidior
06-04-2007, 08:29 PM
Pressing on the 185 was really strong, sort out that elbow and 225 will be jokes for ya.

Bohizzle
06-05-2007, 08:55 PM
June 05 - Back

Deadlifts
barx10
135x8
135x5
225x5
275x5
315x3
345x3
345x3
I'll go up more next week.

Full Cleans (Trying to get form down).
65x5
95x3
135x3
155x2
155x2

Pulldowns
50x10
100x10
100x8
120x8
150x6

out, quick and tough... need to get back into the swing of things.

Andrew

Sidior
06-05-2007, 09:33 PM
How was the speed on those triples big guy?

Bohizzle
06-05-2007, 09:48 PM
pretty slow. I need to get strong again lol... That was the first time I've done straight weight deadlifts in over a month :(... I gotta get back on that... gotta hit my goals! off to sleep now.

Bohizzle
06-08-2007, 10:17 PM
June 8 - Legs & Abs

Squats
barx8
barx5
135x6
135x5
185x5
225x5
245x3
265x3
285x3 (5lb PR)

GMs
barx8
135x5 ..... was tired from the squatting, said **** it.

DB lunges
40sx6/6
40sx6/6

Bunch of box jumps and hitting the punching bag.

Ab stuff and stretching

Awesome workout overall

Andrew

Sidior
06-08-2007, 10:18 PM
June 8 - Legs & Abs

Squats
barx8
barx5
135x6
135x5
185x5
225x5
245x3
265x3
285x3 (5lb PR)

GMs
barx8
135x5 ..... was tired from the squatting, said **** it.

DB lunges
40sx6/6
40sx6/6

Bunch of box jumps and hitting the punching bag.

Ab stuff and stretching

Awesome workout overall

Andrew

Real strong squats buddy. See ya tomorrow morning :(

night

North
06-08-2007, 11:21 PM
Nice deadlifts, your back is strong as hell.

Bohizzle
06-10-2007, 11:23 AM
North - Thanks for dropping by man, I'm hoping to get my back strength back to what it was before I took my break, and get it much stronger by the end of the summer while hopefully leaning out.

And here's the video of the 285x3 squat :)... put your volume up for the second rep, there's a little surprise coming out of the hole :D

txTZ2vJY1-w

Andrew

North
06-10-2007, 02:00 PM
Nice squating, I may be wrong but it looks like you need to lean back a bit on the squats.

Bohizzle
06-10-2007, 02:06 PM
North - Thanks! what do u mean by leaning back? As in sitting back further or staying more upright with my back?

Sidior
06-10-2007, 02:12 PM
Im guessing he means more upright, because you sit back perfectly.

North
06-10-2007, 06:51 PM
thats what I meant ^^

Bohizzle
06-10-2007, 08:04 PM
Ok cool! Unfortunately, I'm not flexible enough to get as deep as I want while sitting back and still remain more upright. I just try to keep my core tight, and my lower back as arched as possible.

Bohizzle
06-11-2007, 08:38 PM
June 11 - Chest

BB Bench
barx30
95x12
135x12
155x6
185x9
185x7
185x8

Was shooting for 10/10/10, but this is the second time I've gone above 6 reps in ages, and my endurance is lacking. Next week I should be a lot closer to 10/10/10.

Incline DBs
30sx8
50sx8
65sx8
75sx5

Decline flies
30sx8

DB Shoulder presses
35sx8 (arnold presses)
50sx6 (arnold presses)
65sx3 or 4 regular shoulder press.

Lots of stretching.

Pretty good workout overall, the lack of pain was a definite plus! Hopefully dave sorts out his ass lifting while benching and he can start making some good progress with his bench.

Andrew

North
06-11-2007, 09:13 PM
Nice chest workout, something new every once in awhile is aways a good thing.

Bohizzle
06-13-2007, 06:15 PM
North - Thanks man. I think I need to switch things up for chest for a while. Going heavy (for me) for so long seems to have taken a toll on my elbow (left one).

I think part of the problem that I'm now encountering in my elbow, is that I didn't train my arms bi's tri's (especially bi's though) on their own, making them a definite weakpoint. And as everything else is progressing in terms of strength, my arms juts seem to lag behind. I am now trying to incorporate more arm movements into my workouts, but if I do have to miss a day during the week, it's still my shoulders and arms day that I do miss.

June 13 - Back

Deadlifts
135x8
185x8
225x5
275x5
315x3
355x3 (took way too long in between reps, because I farted during my first rep and wanted to make sure it didn't happen again).
355x3... much better. but still way too slow. These should be significantly faster and I don't know why they are sucking so hard. Lockout is the weakpoint, but the whole deadlift seems significantly ****tier than what it was a while ago.

Full cleans
barx5
95x5
135x3
155x1
155x0 (didn't extend at all... i should have been paying more attention)
155x1
165x1
form is still pretty ****ty, but I'm hoping that by the time I get up to the weight I can front squat, I'll be more confident in my technique.

DB rows
50sx10
60sx10
70sx10

Pull throughs on cable stack
50lbsx6
80x6
100x6

DB shrugs
80sx8 + 10 second hold
100sx8 + 15 second hold

Pretty good workout... I need to get my deadlift flying again though.

Andrew

Sidior
06-13-2007, 06:20 PM
Solid workout, but that deadlift is lacking compared to where it was. Maybe throw in some rack lockouts, higher rep after the deads to hit your top end.

Bohizzle
06-13-2007, 07:17 PM
Yeah I think next week I'm going to do some rack lockouts below the knee after I do my deads, and hopefully that starts helping the mid-range and the top end. We'll see how it goes.

Sidior
06-13-2007, 07:40 PM
Yeah I think next week I'm going to do some rack lockouts below the knee after I do my deads, and hopefully that starts helping the mid-range and the top end. We'll see how it goes.

Mid range lockouts after deads would be killer. Why not deads and then above the knee? Mid range are just as much stress as deads, do you really want to do heavy pulling followed by more heavy pulling?

Bohizzle
06-15-2007, 10:37 PM
Dave - Yeah, I guess ur right, I'll see how it goes next tuesday.

June 15 - Legs

Squats
barx8
135x5
135x5
185x5
225x5
245x3
275x1
unracked 340
290x1 got pissed off and got my head into the next set
290x3

Front squats - 135x1

Gm's
135x5
185x1

lol squats took everything out of me. I completely blew my load after the 290 set... so yeah that was it. :D

Andrew

Clifford Gillmore
06-15-2007, 10:50 PM
Good stuff. 3 wheelin' it in no time.

Bohizzle
06-15-2007, 11:48 PM
Thanks for dropping by man! I'm hoping to hit 315x3 in 6-7 weeks or so.

Bohizzle
06-18-2007, 09:37 PM
bench - june 18

bb bench
barx25
95x10
135x12
155x8
185x9
185x8
185x7 i think.

my tris are definitely a weakpoint. :(

Incline skulls.. counting the bar as 25
25x8
55x8
65x3 :(

Kettlebell single arm tricep extensions
smallestx8/8
2nd smallest x6/6
3rd smallest x3/3

Rack lockouts (3-4")
225x5
275x4
315x1
275x5
225x6
225x6

Smith Shoulder press (counting bar as 45)
135x5
135x6
135x5.5 (couldn't lock out 6th so I reracked it)

Rear delt flies
15sx10
20sx8
25sx6

stretched afterwards... decent workout.. i have to hammer my lockout.

Andrew

Bohizzle
06-19-2007, 08:04 PM
Back - June 19th

Deadlifts
barx5
135x5
135x5
185x5
225x5
275x3
315x3
345x1
365x3 ... felt easier than the 355 last week, but not too sure my form is staying as tight as I'd like it to.

Cleans
95x3
135x3
155x3
165x1 (****ty)
165x1 (decent)

heart wasn't in these.

Rack pulls 1-2" above knee... almost all back, made sure to keep back tight and arched.
135x5
315x5
365x3 (form started to get sloppy, so I left it.)

Pulldowns
100x8 followed directly by
130x5

done and done. this workout took entirely too long because I was talking to people way too much.

Andrew

Bohizzle
06-22-2007, 07:34 PM
Legs, Abs and Biceps - June 22

Squats
barx8
135x5
135x5
155x5
185x5
225x5
255x5
275x5 (got a buddy of mine to spot, he touched me on the last two reps, I don't think he gave me very much help, but he did help a bit).

Front Squats
135x5
165x5
185x3

GMs
135x5
165x3, said **** it.

Decline situps
bwx8
bw+15x8
bw+25x6

Alternating DB curls
15sx6/6
30sx6/6
35sx6/6
35sx6/6

Stretching and some jumping. Pretty good workout. Happy with the squats, although I would've been happier if I got them all on my own.

Andrew

Sidior
06-22-2007, 09:41 PM
Nice squatting buddy! Who spotted you?

Bohizzle
06-22-2007, 10:54 PM
TJ, he's lookin bigger!

dblockspky
06-23-2007, 12:18 AM
Nice squatting man good work. Lol @ that video of 285 for 3. I'm surprised your spot didnt say anything on that second rep

Clifford Gillmore
06-23-2007, 03:27 AM
Nice squatting bro, curls are looking cool too :)

Bohizzle
06-23-2007, 04:13 AM
Dblockspy - Thanks man, that was Sidior (Dave) lol, we both knew the task at hand and that if he commented, I'd start laughing, and my set would go to hell.

Risk10k - Thanks man :D and I thought those curls were the highlight of the workout hahaha

McVein
06-23-2007, 05:23 AM
Stong squatting mate.

Sidior
06-23-2007, 10:23 AM
TJ, he's lookin bigger!

ya man I was chatting with him on thursday after work, much bigger!

Bohizzle
06-25-2007, 08:47 PM
McVein - thanks! Hopefully those numbers continue to increase!
Dave - yeah he said he ran into you.

June 25 - Bench & triceps

BB Bench
barx20
95x10
135x12
155x5
185x10 (I tried for an 11 cuz I thought I only had gotten my 9th in)
185x9
185x8

Closer grip rack lockouts (5-6" ROM)
135x8
225x8
275x3
275x3
225x5 (the last three set was with practically no leg drive
275x5 (figured stuff out)
315x1
315x2

Kettlebell presses
lightest x6/6
2nd lightest x6/5
2nd lightest x5/5

DB flies
20sx8
35sx6
35sx6

Various Band pressdowns

Stretched and called it a day... decent workout.

Andrew

Bohizzle
06-27-2007, 07:39 PM
June 27 - Back
Rack pulls from 3" above top of knee ~6"ROM
barx10
135x8
225x5
275x5
315x5
365x3
385x3
405x3
425x3
445x3
455x1 (pretty tough, might have been able to get more, but decided to quit while I was ahead).

All of those were done with arched back and shoulders back. I need to deadlift like this, but my back always seems to round. I had fixed it just before I took a month off, but now my form's all wonky again.

DLs off of plates (+1")
1ppsx6
2ppsx6

called it quits, my lower back was already fried from rack pulls.

Neutral grip pullups
bwx5
bwx4
bwx3

Chest Supported Tbars
45x10 + 5 underhand
90x8 (last 3 sloppy)
90x5
90x5

Pull throughs
30x8
60x8
90x6

Andrew

Bohizzle
06-29-2007, 07:34 PM
June 29 - Legs, Abs and Bis

Squats
barx10
135x8
135x6
185x5
225x5
245x3
265x3
285x1 (just checking the weight)
walkout 335
290x3 (spotter was touching the bar for most of the time, which pissed me off, but he said he didn't help, and that he was there just in case..)

Front Squats
135x5 arms out in front
135x5 clean grip
185x3

RDLs
135x5
185x5
225x3 my grip was giving out... which hasn't happened for me in a long time.. i need to give my hands a rest during training while I'm working.

Decline Situps
bwx8
bw+15x8 (weight behind head)
bw+15x6 (weight behind head)

Alternating hammer curls
25sx8/8
35sx6/6
35sx6/6

Andrew

Bohizzle
07-02-2007, 05:07 PM
July 02 - Bench

BB Bench
barx20
135x12
135x6
155x5
185x10
185x10
185x10 all easy, turns out I wasn't nearly as tight as I should have been and was using almost no leg drive. But that has changed now :D So I decided to reward myself with being able to go heavier!
205x3
225x3
235x3

All relatively easy... the 235 was decently tough, but no stalling, and no pain! :D

Incline close grip
barx10
135x8
155x7
155x5

1 set of flies with 30s

a weird incline hammer strength
1.5ppsx7/5/5

done and done. Good workout and dave hit an easy pr of 535 on squat!

Andrew

Sidior
07-02-2007, 05:10 PM
Real strong benching today man, glad we got your form sorted out.

KevinStarke
07-02-2007, 05:18 PM
Awesome work man, figuring out bench form really helps.

Bohizzle
07-03-2007, 08:01 PM
Dave - thanks bud :D
Kevin - thanks for dropping in man! and yeah for some reason I just wasn't staying as tight as I could :S

July 3 - Back

Deadlifts off of 1" plates
135x6
135x5
225x5
275x5
315x3
335x3
355x2 back was rounding a bit and my form felt off, so I cut it short.

Chest supported T-bars while I waited for a bar to free up
45x10
70x10
90x8 good reps

Deadlift form work.
1ppsx5
2ppsx5
3ppsx3
3ppsx1
3ppsx1... didn't really make any progress.

BB Static holds
225x10sec DO
315x10sec DO
405x10sec mixed
455x10sec mixed
495x10sec mixed...

The heavier it went, my counting may have gotten faster lol.

Pulldowns
100x8
130x6
130x5
150x5

Done and done. Ok workout, although I really didn't progress at all. :(

Andrew

Chris Rodgers
07-03-2007, 10:37 PM
Nice job man, especially on that benching. I love the form work, "didn't really make any progress", lol. At least you tried. What felt off? Any vids?

Bohizzle
07-04-2007, 04:11 PM
Thanks man. Sadly, no vids of deadlifts. My hips are just rising too fast, and I then get hunched over. The same problem I used to have before I fixed it. But then I took some time off, and it resurfaced. I think I need to step back the weight a bit and work my way back up with lighter weight.

Lones Green
07-04-2007, 04:18 PM
i was just reading through your journal. you are a MONSTER!

Chris Rodgers
07-04-2007, 05:15 PM
Thanks man. Sadly, no vids of deadlifts. My hips are just rising too fast, and I then get hunched over. The same problem I used to have before I fixed it. But then I took some time off, and it resurfaced. I think I need to step back the weight a bit and work my way back up with lighter weight.

This is on conventional or sumo?

Bohizzle
07-04-2007, 06:40 PM
lonesXedge - Wow, thanks man!
Chris - Conventional, same form as in my deadlift vids (my max, and rbdl) somewhere in here.

Andrew

Bohizzle
07-04-2007, 07:00 PM
And the 2 heavy sets of bench from Monday

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7Yl_oqak8wo

North
07-05-2007, 05:20 AM
Nice lifting bohizzle, your deads are strong as ****!

Bohizzle
07-05-2007, 06:09 PM
Thanks man! Hopefully I can get my form sorted out and get back to hitting pr's every week!

Andrew

Bohizzle
07-07-2007, 02:00 PM
Worked out last night in a hurry as I got to the gym at 6:30, and had to be out of there by 7:40 at the latest, as I had to pick up my girlfriend from work at 8:00.

July 6 - Legs

Squats
barx5
95x5
135x5
185x5
225x5
245x5
245x5
245x5

All done in just under an hour. That's fast for me lol.

Andrew

ps - yes that was the whole workout

Bohizzle
07-09-2007, 07:59 PM
July 9 - Chest and Tris

BB Bench
barx20
95x8
135x12
155x5
185x5
225x3
240x3 (5lbs less than my last tested 1RM) :D
225x3

Incline DBs
40sx8
60sx6
80sx5
85sx5 (PR i think?)

One arm kettlebell tri extension
lightestx5/5
2nd lightestx5/5
2nd lightestx4/4
2nd lightestx5/5

Dips
BWx8
BWx6
BWx6

Facepulls
#6 on the cable stack
x8
x6
x6

Done and done. Great workout!

Sidior
07-09-2007, 08:02 PM
Awesome benching today man. It was a ****ing smoke show. 265 will drop soon!

Chris Rodgers
07-09-2007, 08:05 PM
Nice benching you raw whore. When are you gonna try a shirt? :whazzup:

Bohizzle
07-09-2007, 08:07 PM
lol prolly never... too much stress... hahaha, i don't even like using belts :D

Thanks guys :D

Bohizzle
07-10-2007, 07:34 PM
July 10 - Back= ****ty workout.

Deadlifts
barx5
135x5
135x5
185x5
225x5
275x5
275x3
315x3
335x3
365x3
405x1

My form is starting to come back to me... but I'm still pretty confident that the 405 was pulled with my back rounded the entire time lol. Basically what I've realized, is that I was trying to dip really low and squat the weight up, but that's not where my strength is. I'm an almost all back deadlifter, and once I started dipping less, the weight started to feel lighter. It was uglier, but the weight felt lighter, and that's all that matters lol:D

Hammerstrength iso Hi row
1ppsx10
2ppsx10
2.5ppsx6/6/6

Pulldowns
100x10
120x6, got tired.

DB Shrugs
85sx8 + 10 second hold, got tired.

I then proceeded to leave. This heat that we're experiencing is taking a toll on me (during the summers I work outside for 10hrs/day), and I need to sleep more.

Andrew

Sidior
07-10-2007, 08:12 PM
Nice to see a 405 dead in there again buddy. Stop stressing about form so much and just pull the weight!

Bohizzle
07-11-2007, 03:43 PM
Thanks man, and yeah I just need to start lifting heavy again.

WBBIRL
07-11-2007, 03:53 PM
Looking good in here. It seems on deadlifts (and on squats) that most of my power comes from my quads even though my back is plenty strong and probably would allow me to pull even heavier. Since you do the same thing do you have any tips or anything to "included" more of the back into a pull?

Bohizzle
07-11-2007, 04:08 PM
Thanks man, I just lift with my hips alot higher than most people. When I have my hips lower, I can actually feel my legs getting tired, and being used significantly.

Can'tstopnow
07-11-2007, 04:19 PM
Just got done flipping through the journal. Badass variety and strong as hell all around, especially deads and rack pulls man. Vids of your heavy bench sets looked very solid, nice work. What is your BW?

Bohizzle
07-11-2007, 04:29 PM
Welcome, and thanks! Right now I'm sitting at about 214ish... I was hoping to get to about 200 by the end of the summer, but I love sweets too much lol.

Andrew

Bohizzle
07-13-2007, 09:55 PM
Legs - July 13th

Squats
barx5
135x5
135x5
185x5
225x5
265x3 (flew up)
295 or so I thoughtx flattened... I misloaded the bar, and loaded 125 on one side, and 170 on the other. Basically it sucked. Thankfully the safety bars we there. I was planning on hitting 335 this session before this happened, but it ruined my workout.
295x1
310x1 felt heavy as hell, called it quits.

Front Squats arms out
95x5
135x5
135x3
135x5

DB Lunges
40sx4/4
60sx4/4
60sx4/4

Glute ham raisex cramp in hamstring lol

Hammer Curls
30sx6/6
40sx5/5
45sx3/3
45sx3/3

KB swings.

****ty workout.

Andrew

Bohizzle
07-16-2007, 08:13 PM
July 16 - Chest

BB Bench
barx20
95x10
135x10
155x8
185x5
225x3
245x3 (tripled my "1RM")

Incline DBs
45sx8
60sx6
80sx5
90sx5

Db Flies
30sx5
40sx5
50sx5

Strict BB Standing Military press
barx5
95x5
135x1 lol, I was spent.

lots of stretching.

Andrew

Edit: forgot stuff

1 arm DB push press
55x2/2
70x1/1
90x1R/0L/0L

Sidior
07-16-2007, 08:16 PM
Awesome ****ing benching buddy! You 275 will drop soon :D

Bohizzle
07-16-2007, 08:18 PM
Thanks man :D

Bohizzle
07-17-2007, 07:07 PM
July 17th - Back

Trained with dave today at the mac gym, as I had my CanFitPro PTS certification practical exam after our workout. I passed!

Deadlifts
barx5
135x5
135x5
225x5
275x3
315x3
345x1
365x1
395x1 ****ty rep, didn't get tight at the bottom, back was rounded the whole time.
395x1 better
395x1

Ghetto T-bars
1platex5
2x5
3x5
4x5
4x5

Chinups
bwx5
bwx5
bwx5

Andrew

Sidior
07-17-2007, 07:08 PM
The 2nd and 3rd set of the 395 were solid. 405x1x3 next week?

Bohizzle
07-17-2007, 07:24 PM
prolly :), thanks again for helping me out

Bohizzle
07-21-2007, 05:23 PM
Legs - July 21

Squats
barx5
barx5
135x5
185x5
225x3
245x3
275x1
305x1
325x1 (slow as hell, 10lb PR)

RB Squats w/blues, complete deload at the top.
315x3
335x3
355x3
385x3
405x1 (most I've ever had on my back... prolly the 385 too)

DB lunges
20sx4/4
40sx4/4

Hammer Curls
30sx6/6
40sx5/5
50sx1/1 into a drop set of 45x1/1,40x1/1,35x1/1,30x1/1

glute ham raisesx8 with lots of helping.

some ab stuff, and stretching.

Great workout.

Andrew

Sidior
07-21-2007, 05:27 PM
Real nice squat PR man. I think those reverse band ones will help that top end alot.

Bohizzle
07-24-2007, 09:11 PM
Thanks bud, hopefully everything keeps on progressing.

July 24 - Bench... or is it?

BB Bench
barx20
barx10
135x12
155x5
185x5
225x3 (my elbow was hurting a lot during these... on the weekend i was trying to bend a steel bar, which I didn't know was rusted in the middle, and it snapped while I was putting a lot of pressure on it)
So I figured I'd try and fight through the pain and get my goal weight... here's how it went...
250x0 lol I pretty much dropped it about halfway down...

Decided to abandon chest and do back

Deadlifts
135x5
135x5
185x5
225x5
275x3
315x3
345x1 followed directly by
365x1
405x0 (I missed the lockout cuz my grip gave out (I was trying double overhand))
405x1 mixed
405x1
405x0 I was spent.

Pull throughs with an average band
x8
x6
x6

Held the 100lb db's for as long as I could...
did romanian deadlifts with them as well

then finished it off with some kettlebell swings and a bunch of stretching.

Andrew

Sidior
07-25-2007, 08:49 AM
Solid pulling today man. Two things you need to remember though. If it hurts and is affecting the lift, don't do it. As well training DO is great but not at the cost of a lift. 405x1x3 would have been cake if you didnt **** yourself on the first pull.

Cirino83
07-25-2007, 09:24 AM
strong pulling man. Nice work overall lately.

Bohizzle
07-30-2007, 08:29 PM
Dave - yeah i know :D
Cirino83 - Thanks man!

I worked out on saturday but I sucked it up, got 365x3 rb squat with choked greens, and 385x1, and that's about it.

July 30 - Bench

BB Bench
barx20
95x8
135x12
155x5
185x3
225x3
250x3!! (5lb triple pr, and actually 5lbs over my "1rm")

McCaslin Boards
185x5/5/5
185x5/5/3
155x5/5/1

Incline db flies
30sx8
35sx6
35sx6
40sx6

did some higher rep illegal wides w/ 45 and 65 lbs...

rear delt raises
10sx10/10
15sx8/8
20sx6/6

Face pulls and Tri extensions supersetted... 3 sets.

some other stuff thrown in throughout.

Great workout overall!

Andrew

Sidior
07-31-2007, 08:19 PM
Awesome benching yesterday and even better pulling today. 3 seems to be a magical number for you.


Oh ya you are a big meanie....so much name calling today :(

Bohizzle
07-31-2007, 08:25 PM
Dave - if I didn't call you names, would you still feel appreciated? lol thanks bud

Back - July 31st
Deadlifts
135x8
135x5
185x5
225x5
275x3
315x3
345x1
385x1
410x1
410x1
410x1

Solid.

Sumo work, mainly just to work on tightness in the hole, and work on hip strength.
135x5
185x5
185x5

Pull throughs w/average band
x5
x5
x5

Pullups - 3.

Hammer strength pulldown machine thingy
1ppsx5
2ppsx5 ugly
2ppsx3 ok.

bunch of other random crap, and lots of stretching... this workout was about the deads.

Andrew

KevinStarke
07-31-2007, 08:27 PM
Real strong pulling and congrats on the bench PR too man strength is lookin real good.

Bohizzle
07-31-2007, 08:31 PM
Thanks man, hopefully I can get my bench strength up to yours in the next year :D

KevinStarke
07-31-2007, 08:32 PM
Its all i've got man, i'd rather be well rounded then have one real solid lift... too bad im a bench whore though.

Bohizzle
07-31-2007, 08:33 PM
lol i'm a deadlift whore, but my dead still sucks hahaha :D

Bohizzle
08-04-2007, 07:27 PM
Legs - August 4
Squats
barx5
barx5
135x5
135x5
185x5
225x5
245x3
265x1
285x1
305x0 failed... dunno what's wrong... i'm just not explosive at all out of the hole :( and about halfway up, I just stall.
295x1

Box squats... box made out of 8 45lb plates.
135x5
185x2
185x2
185x2
185x2
185x2
185x2
185x2
not bad.

Db Lunges
45sx6/6
45sx4/4
45sx4/4

ghetto GHRs
x6
x5 then left ham cramped hard :(

Leg raises
x10
x10
x10

that's all folks.

Andrew

Jordanbcool
08-05-2007, 11:12 AM
Keep up the strong lifts man. Great progress in here so far.

Bohizzle
08-06-2007, 05:03 PM
Jordan - Thanks man.

August 6 - Bench
BB Bench
barx20
95x8
135x12
155x5
185x5
225x3
245x1
255x2 (failed on 3, if I had taken some ibuprofen before the workout, allowing me not to worry about my elbow, I would have had 3)

Pec deck
105x10
135x8

McCaslin Boards
165x5/5/5
175x5/5/3
175x5/5/1

Decline DB presses
50sx8
65sx5
75sx3

Face pulls with a choked light
x10
x10
x10
x10

One arm band press downs with choked light
x6/6
x6/6
x6/6

done and done. Saw Bourne Ultimatum and it was awesome!

Andrew

Sidior
08-06-2007, 06:07 PM
Bourne was sweet. 255 next week for 3 homie.

Bohizzle
08-07-2007, 09:39 PM
hope so big guy!

August 7th - Back

Deadlifts
135x5
135x5
185x5
225x5
275x3
315x3
355x1
385x1
415x1
415x1
415x1

Full cleans
135x1 (plus jerk)
135x1
175x1
185x1 (plus jerk)

Pull throughs with average band
x8
x8
x8

High rack pulls ~5" ROM
2ppsx8
3ppsx6
4ppsx5
4.5ppsx2

Andrew

Sidior
08-07-2007, 09:45 PM
Nice deads today. Time to nail that lockout though!

Bohizzle
08-11-2007, 02:10 PM
thanks man!

So on wednesday at work, I was trying to push a tractor up a hill. Not smart. I felt a pop in my mid back near my spine, and felt pain any time i rounded my back or looked down. Went to the doc's and he said most likely it was a slight tear or strain of one of the paraspinal muscles. So that sucked, but luckily it is feeling much better already so I went in for a light workout.

August 11 - Squats
Front Squats - clean grip unless otherwise specified
barx5
135x5 arms out
155x5 arms out
155x3
185x4, came down for the fifth, but somewhere between the top and the pins, I sort of spaced out, lost my breath and fell back, so I set it on the pins and climbed out from underneath lol

Back Squats
185x5
225x4
275 for a nice quick single.

GMs really concentrating on keeping a tight arch and feeling it in the hams and driving upwards.
barx5
95x5
95x8

Db Lunges
50sx5/5
50sx5/5

Ghetto GHRs
x11
x8

Leg Raises
x10
x10

stretching and that's all!

Andrew

KevinStarke
08-11-2007, 02:58 PM
Lower body work looks good man, front squats and GM's for the win.

Sidior
08-12-2007, 01:47 PM
Nice front squatting today for a quickie. Glad you were smart about the back as well.

Benching tomorrow, 255x3!

Bohizzle
08-12-2007, 03:45 PM
Kevin -Thanks man, and yeah lately I've been neglecting everything but squats and my squats are stalling, so I think I need to start hammering everything and handling my squats the same way I am with deads and bench.

Dave - Thanks man, and yeah I should be back in the swing of things in no time. Hopefully no elbow pain and 255 will drop!

Andrew

Bohizzle
08-13-2007, 09:00 PM
workout today

bench
255x2
****.

incline db's
90sx4.5
ok.

decline flies
45sx7 ok.

assorted jerks and push presses... ok.

Andrew

Sidior
08-13-2007, 09:38 PM
Dude bad workouts happen, especially considering the outside circumstances. If the first 255 set wasnt so messed up you would have tripled it.

Bohizzle
08-14-2007, 04:01 PM
yeah, i'm gunna take a little break from the gym... i'm falling apart, workouts aren't going as planned, and I need a little rest anyways, will resume workouts early next week

Bohizzle
08-21-2007, 03:51 PM
August 21 - Back

Just got back from a weekend in niagara falls with my gf and had a good time! Figured i'd hit up a good workout to kick things off again.

Deads
135x5
135x5
225x5
275x5
315x3
365x3
405x1
420x1
435x0 (hips rose way too fast... flew up to my knees and then it stalled hard, so I dropped it...woulda been a 10lb PR).

Cleans
135x1 + jerk
155x1/1/1
185x1 (fast and smooth) .. tied pr.
205x0 (didn't pull nearly high enough, caught it too low and smacked my elbow on my knee when I tried to dump it... that hurt :()

DB rows
60sx8/8
80sx8/8

Pull throughs w/ average band
x5
x5
x5

That's it. meh.

Andrew

KevinStarke
08-21-2007, 04:03 PM
Nice workout regardless of the misses man, a new dead PR will come around soon.

Bohizzle
08-22-2007, 07:25 PM
Kevin - Thanks man!

For anybody that actually checks out my journal, I'm thinking of modifying my split slightly so I figured I'd post it and get some opinions.

right now it looks somewhat like this:
Friday - Legs +Bi's+Abs - Biceps and Abs are just one exercise each.
Monday - Chest and an extra tri exercise at the end
Tuesday - Back +deadlift auxilliary movement (pullthroughs)
Thursday - Shoulders... however I haven't done this day in ages.

New split is going to be the same except for a few changes. Legs are going to be moved to Saturday, and Thursday's nonexistant day is going to be OLY lift day with at first, cleans and some snatch technique work as I have never done them before, but will eventually develop into some sort of goal oriented day to reach a BW C+J and near BW Snatch and eventually more. So at first Thursday will be a relatively easy day but will develop into a very stressful day. Lemme know what u think.

Andrew

Chris Rodgers
08-22-2007, 07:30 PM
I don't have experience with OL, but I'd like to see you thinking in terms of movements instead of bodyparts(unless you are looking to be a competitive BBer). If you want to improve your strength in certain lifts, make your days based around those.


Welcome back BTW. Have you tried to pull in a belt yet?

Bohizzle
08-22-2007, 10:08 PM
yeah most of my days are based around the big 3, it's just habit for me to call them by body part...

and no, no belt yet. I might be able to pull in a cheap ass belt, but using a real belt wouldn't really work for me as I have a catheter in my belly 24/7 which if I squished would be extremely painful.

plus, I like lifting completely raw :D

Bohizzle
08-24-2007, 07:54 PM
August 24 - Legs

working with dave's OLY shoes, which he's letting me borrow until I can get a pair of my own.

Squats
135x5
185x3
225x5
275x3
295x1
295x1

Box Squats to parallel
135x3
185x3
185x3
205x3

Front Squats
135x5
185x2
185x2
185x2

Step ups to a box at the top of the knee w/ db's
30sx5/5
50sx3/3
50sx3/3

DB curls
30sx8/8
40sx5/5
45sx5/5 (last 1/1 were ugly).

Andrew

Tomorrow = Strongman comp! lol

Bohizzle
08-26-2007, 11:49 AM
August 25th - Island Heroes Amateur Strongman Competition held on Ward Island.

There were 18 competitors, or somewhere around there ranging from first timers to guys who train for strongman.

My bro and I competed, while dave was on cheering and camera duties.

First Event - Log clean and press in 2 minutes. ~125lb log.
My bro - 8reps
Me - 6 reps
Winner - 20 reps

Second Event - 600lb tire flip for reps in 1 minute. flip, run around, flip back, etc.
My bro - 6reps
Me - 5reps (I was 3/4s through my 6th when the timer went off :()
Winner - 11 reps

Farmers Walks - 150lb lengths of railroad tracks for distance in 2 minutes.
My bro - 250ft
Me - 200ft
Winner - 400ft

Stone lift - lift it off the ground and attempt to press it. competitors were awarded points depending on how high they got it off the ground.
My bro - ~6in. off the ground.
Me - chested it.
Winner - Pressed it.

Then the top four sumo wrestled to see who won lol. We left shortly before that because it started pouring and we wanted to eat lol.

We didn't stay for the exact tally, but my brother and I think we got 13th and 14th out of 18, respectively.

It was a great time and I discovered some things I really need to work on: my conditioning and overall strength with an emphasis on shoulder strength.

Andrew

KevinStarke
08-26-2007, 12:23 PM
Strong squats and good job at the Strongman comp looks like it was alot of fun.

Bohizzle
08-26-2007, 03:48 PM
Thanks man, and yeah it was a blast! I just wish I could train with some of the equipment more, but I don't have money for it, nor the space for it. But for my first time, I was extremely happy with how it went.

Andrew

Sidior
08-26-2007, 06:27 PM
You and phil did a great job for the first time out. Really impressive man.

Bohizzle
09-09-2007, 03:17 PM
Thanks Bud!

So I went to the gym today for the first time in over a week and when we showed up at 3:07, we were informed that the gym closed at 3:50 because they were still on summer hours. Why are they still on summer hours when school has already ****ing started? I was ****ing pissed, still sorta am. I was planning on hitting some box squats with band tension after my squats and then some db lunges and some GHR's. But all I got done were squats.

September 9 - Legs.
Squats
barx5
135x8
185x5
225x3
255x3
275x3
295x2 only wanted a double.

These were all below parallel and relatively easy. Last set got a little tough but coulda done another.

Then I walked home in the rain. Tomorrow is bench.

Andrew

Sidior
09-10-2007, 10:12 AM
ehhhhhhh, not bad for a bitch! Did you train with ben?

Bohizzle
09-10-2007, 03:54 PM
Yeah trained with Ben, and did again today. He squatted twice all summer, so I have to help him out to get depth and to start getting back in the groove. Yesterday was mostly form work for him. By the end of the squats he was hitting parallel pretty consistently.

September 10 - Bench.

BB Bench
barx20
95x5
135x8
155x5
185x5
225x3
245x1
255x1.5 (was going for 3... wasn't feeling very strong though).

DB incline
40sx5
60sx5
85sx6

Decline Flies
25sx8
40sx6
40sx6

Hammer Decline press
1ppsx5
2ppsx5
3ppsx5

Face pulls with choked average.
x8
x8
x10
x8

Pressdowns with choked average
x5
x5
x5
x5

Done and done. Tomorrow is deadlifts.

Andrew

Bohizzle
09-11-2007, 02:23 PM
September 11 - Deadlifts

Deadlifts
65x5
135x5
135x5
225x5
275x5
315x3
365x1
405x1
420x1

I had to **** this entire time lol. I was planning on doing another 2 singles of 420 but I tweaked my back slightly locking it out (same place I hurt it during work a few weeks back). So I currently have Rub A535 on it, and will soon start icing it and heating it.

Pendlay rows
135x5
135x5
135x5

Pull downs
100x8
150x6
150x5

Rowed 500m.

Lots of stretching.

Andrew

KevinStarke
09-11-2007, 06:41 PM
Workouts are lookin good man, keep an eye on that lower back though back injuries suck big.

Bohizzle
09-11-2007, 08:05 PM
looks like i need a baconator :D... Thanks man, it's actually mid-upper back. It's weird though, any scapular movement pretty much bothers it, so I'm not exactly sure which muscle it could be. The pain is all around the medial and mostly inferior side of the scapula.

I've been icing and heating pretty much since I got home, and have been putting rubA535 on as often as possible. Hopefully it's not too bad in the morning, as I've got like 6 hours of class tomorrow :(

Andrew

Sidior
09-11-2007, 08:49 PM
Deads looking strong aside from back tweakage. Eat more and heal up! Dont be afraid to ice.

WBBIRL
09-11-2007, 08:52 PM
Haven't been in here for forever man, things are still looking good.

Watch that back, injuries suck the big ones.

Bohizzle
09-12-2007, 08:02 AM
Dave - Thanks man, Yeah I've been icing and heating quite a bit. This morning it's still sore and there is still pain when I pinch my shoulder blades together, so I think it's a strain of the lower part of the left trapezius.

Brandon - Thanks man, yeah, I'm going to play it by ear. I might not go in tomorrow to do cleans and front squats. We'll see how it feels tomorrow.

Andrew

Jordanbcool
09-12-2007, 02:36 PM
Deads looking strong aside from back tweakage. Eat more and heal up! Dont be afraid to ice.

Yup. Baby it if it keeps acting up. I'd rather have a few weeks of wimpy training then have to take off months to recover from a more serious injury.

Hope everything works out for you Andrew.

Bohizzle
09-13-2007, 01:01 PM
Thanks man, and yeah back seems to be doing significantly better. iced it twice this morning, then heated it twice before going to the gym. also took 400mg of ibuprofen. No pain.

September 13 - Olympic day
Cleans with some jerks tossed in here and there.
55lbsx3
55x3
95x3
95x3
95x3
135x3
135x2
165x2
165x2
185x1 real ****ty rep, didn't dip and didn't fully extend.
185x0
185x0

crumpled both times in the hole, just too tired.

Front Squats
95x5
185x3
195x3

Standing DB shoulder presses
35sx8
50sx6

Jerks
95x3 left foot forward
95x3 right forward

Strict press
95x5
95x5

Finished off with a 500m row in 1:58. Slow, I know.

That was it, pretty good workout despite not hitting weights I should have been able to.

Andrew

Bohizzle
09-16-2007, 05:08 PM
September 16 - Squats

Back Squats
barx8
135x5
135x5
185x5
225x5
255x1
275x3
295x1
315x1

Box squats to parallel + Choked Average bands
95+CAx5
135+CAx3
135+CAx3
135+CAx3
185+CAx3
185+CAx3

DB Lunges
30sx5/5
45sx4/4
45sx4/4

Hammer Curls
30sx6/6
40sx5/5
50sx1/.5

Good workout.

Andrew

KevinStarke
09-17-2007, 09:30 AM
Nice workout man, strong single followed by banded.. looks like fun.

Bohizzle
09-17-2007, 08:15 PM
thanks man! Yeah it was pretty "fun" lol.

September 17 - Bench

BB Bench
barx20
95x8
135x12
155x5
185x5
225x3
245x3 elbow was buggin me a bit as I haven't taken my joint supps in a few days cuz i'm dumb.

Rack lockouts ~5" ROM
1ppsx5
2ppsx5
2.5ppsx5
3ppsx3
3.5ppsx0 lol
3+10psx1

Dips
bwx10 easy
bw+25x8
bw+45x3
I think these are easier cuz i'm slowly getting lighter. The last week, I've been consistently weighing in at less than 210 preworkout. Today's was 208.

Some cable flies and hammer strength presses just dickin around, but the gym was way to busy to do anything else lol. and i still have to work tonight at midnight and I have a 9:30 class in the morning, that I should really go to.

Andrew

Sidior
09-17-2007, 08:42 PM
Nice work on the weightloss skinny. Damn I didnt see that band work earlier, how do you like box squats with bands?

Bohizzle
09-18-2007, 05:10 PM
Dave, box squats were fun with the bands :D. Do you still have that chart with the approximate band tension at different heights? Can u send it to me?

September 18 - Deadlifts

Deads
135x5
185x5
225x5
275x5
315x3
365x3
405x1

Was planning on doing 5 singles of 405, but i wasn't feelin too energetic and I had some extracurricular activities just before the gym, so I was sorta tired lol.

Ghetto T-bars - not counting bar.
90x8
135x6
180x5
200x5

Pullups
x3
x3 lol

Face pulls (forgot to do them yesterday)
CAx8
x8
x8

Pull throughs with CA
x5
x5
x5
x5

Andrew

Bohizzle
09-20-2007, 06:59 PM
September 20 - Cleans

Cleans
45x5
65x3
95x3
95x1
95x1
115x1
115x1
135x1
135x1
135x1
155x1
155x0
155x1
165x1
165x1
175x1
175x0

mostly working on form. I need to work on my catch and being more aggressive throughout.

Front Squats - working on new bar position with lats flared and shoulders up.
45x5
135x3
185x3
185x3
205x2
185x3

These were really hard as it's a lot harder to breath with the new bar position but it puts the bar in a better position to jerk, so we'll see.

That's all I did and it took over 2 hours. I talked a whole bunch with a few other guys that train pl style and two guys that train oly lifts. I plan on training with them again, so that's good.

Andrew

Bohizzle
09-23-2007, 10:28 PM
September 23 - Squats

Back Squats
45x8
135x5
135x5
185x5
225x5
255x1
walked out 315
275x5

Box squats with choked averages to 1" below parallel
barx3
135x3
135+CAx3
135+CAx3
185+CAx3
185+CAx3
185+CAx3

GHRs
x3
x3
x3

Hammer Curls
25sx6/6
40sx5/5
45sx3/3
45sx3/3

Done and done

Sidior
09-23-2007, 10:37 PM
275x5 is ace man! You find the box squats are helping?

Bohizzle
09-23-2007, 10:41 PM
Seems like it, now I just need to have some sort of plan of attack. lol

Bohizzle
09-24-2007, 07:36 PM
September 24 - Bench

BB Bench
barx20ish
95x5
135x8
155x5
185x5
225x3
unrack 275
255x1.5 damnit. I wanted 3.
then decided I'd try for a single of 260
260x0 just too gassed.

Incline DBs
65sx8

Dips
bwx8
+25x6
+45x5
+45x4
+45x3

Paused Bench
135x5
185x2
155x4

These were 2+ second pauses.

Notes: I'm failing on the 255 set and 260 set ~3 inches off of my chest, so I figured some paused work would benefit me.
Pretty happy with the dips though - bw 208.

Andrew

cphafner
09-24-2007, 08:32 PM
yeah dips! Sessions are looking good. Do you do any rack presses or close grip work? Could help with that sticking point.

Bohizzle
09-24-2007, 08:58 PM
I've been away from dips for a while and when I returned I was pleasantly surprised that I could add weight!

I did some board work and some rack presses over the summer and it seemed to help at the time, but my sticking point was higher then. I think next bench session I might do some rack lockouts but from an inch or so above my chest and see if that feels like it would help. Thanks for droppin by man.

Andrew

Sidior
09-24-2007, 11:09 PM
Unrack 275 eh? That help at all?

Bohizzle
09-24-2007, 11:36 PM
evidently not much at all lol. Although it felt good to have a heavier weight in my hands.

Bohizzle
09-27-2007, 09:05 PM
So I did back on tuesday, but I was just too lazy to post... deadlifts sucked, didn't get 420 once... my lcokout on the deadlift is still weak. did t-bars heavy... they were good... did some pullups, db rows and static holds.

September 27 - Olympic day
Cleans
95x1
95x1
95x1
135x1
135x0
135x1
my form was absolute **** so i kept trying to correct it
135x1
135x1
garbage. guy that was helping me learn form told me to forget about cleans and go to the next movement.

Front Squats
135x5
135x3
135x2 followed by 2 jerks (working on form)
135x2 followed by 2 jerks
135x2 followed by 2 jerks
135x2 followed by 2 jerks

Overhead Squats
barx3
barx3
barx3
barx3
barx3
barx3
barx3
barx3

Most of these were really shaky and i dumped a few... I need to work on my flexibility.

Front Squats
155x3
185x3
205x2.5

Snatch grip push press from behind the neck
45x5
65x5
95x5

Done. this took me 3 hours. I am tired as hell. I need to work on flexibility, strength, speed, conditioning and technique lol.

Andrew

Sidior
09-28-2007, 10:30 AM
I really like the oly work going on in here. Deads still failing at the top eh, train those rear delts, hips and traps!

Bohizzle
09-29-2007, 12:01 PM
Thanks man. And yeah, that's still my sticking point with deads. Once I strengthen my upper back I think it will improve everything other than squatting. On that note, squatting today if everything goes as planned!

Bohizzle
09-30-2007, 05:31 PM
September 30 - Squats
barx6
barx5
135x5
135x5
185x5
225x5 easy, but my back started feeling a little odd after the third.
walked around, left side of mid back is hurting... tried to stretch it out and massage it a bit.
Then tried to unrack 245 and too much pain... so taht was that.

I was hoping to hit 280x5 today and get 195 for triples on the box squats.

I think I have an imbalance in the tightness of my hips that's causing my left side to always be afflicted by muscle strains... I also have a theory that when I am hyperglycemic I am more prone to muscular strain/tweak/etc. I'm gunna make a post in cen health to see if anybody who knows better can enlighten me. Yay for a ****ty ass workout!!! :mad: :mad: