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MPB
07-17-2007, 10:49 PM
7/16/07, Monday
Bench Day

Warm ups
BARx20
135x5

Flat Bench Press
190x5
210x5
220x5
215x5
215x5 (barely got the 5th rep)

Video of my 5th set:
f6DghvGeGcE

Close Grip Bench
190x5
180x5
170x5


-------------------------------------------------------------------------


7/17/07, Tuesday
Legs/Core

I had no breakfast and lunch. I just had a cup of lemonade and bannana so I was feeling weak and tired but it turned out to be pretty good.

Warm ups
BARx10
135x5
185x3

Squats, atf
235x5
255x5
265x5
255x5
235x5

Front Squats, atf
235x3
225x3
215x3

BB Calf Raises
225x5
225x5
225x5

Cable Crunch
140x8
155x8
155x8
170x6
170x6
155x6


-------------------------------------------------------------------------

deeder
07-17-2007, 11:16 PM
Woot! First to reply!

deeder
07-17-2007, 11:18 PM
Nice looking workouts too! What's with the guy grabbing himself in your bench press video? :zipit:

BBB
07-18-2007, 07:05 AM
Nice workouts. Glad to have you here.


Nice looking workouts too! What's with the guy grabbing himself in your bench press video? :zipit:

I SO wish guys would quit doing this in the gym.

KingWilder
07-18-2007, 08:47 AM
sweeeet, you started a journal


nice workouts

fleep
07-18-2007, 10:03 AM
nice workouts bro i like what you are doing here

MPB
07-18-2007, 11:17 AM
Thank you guys. Unfortunately, I won't be including my calorie intake because I eat Korean food for breakfast/lunch/dinner (except extra meals that I eat between) so I really have no idea how much calories I'm getting. I just try to stay away from unhealthy fat.

MPB
07-19-2007, 08:24 PM
7/19/07, Thursdday
Bench Day

Warm ups
BARx20
135x5
190x5

Flat Bench Press
*Since I was able to get 220x5 last session, I decided to add 5 lbs to all of my sets, If I can get 5 reps on all sets, I'll add another 5, and then keep repeating...

215x5
225x4 (got it half way up, then failed to get 5)
225x3
220x3
215x4

CGBP
I was dead and out of energy by the time I was done with my flat benches...
The second set of flat bench press really killed me

190x4
180x3
170x3


Ugh, really bad day for me in general. I wasn't able to keep up with my eating. I've been slacking off basically... skipping meals and stuff, and I think I went too heavy on my 1st set, otherwise I think I could've gotten 225x5, but no excuses for me. If I keep working hard, I'll be able to get it no problem.


Goal: No slacking off, Eat more, Get more sleep

Short-term goal:
Get
215x5
225x5
220x5
215x5
210-215x5


Tomorrow is deadlift/back

KingWilder
07-19-2007, 09:08 PM
nice workout

but why in the world are you eating korean food for breakfast/lunch/dinner?

if you start hitting a plateau in the gym (still too early to tell) you might want to seriously think about fixing your diet...at least to know how much protein you're getting

natediesel
07-19-2007, 09:10 PM
참치회 ftw.

MPB
07-19-2007, 09:15 PM
I'm Korean and it's really an asian thing, I'm not supposed to question my parents when it comes to foods they make. I keep track of my protein consumption and I always try to get at least 200g of protein no matter what. I haven't hit a plateau as far as I know. Although my bench press is increasing faster than other exercises which kinda scares me.

MPB
07-19-2007, 09:15 PM
And yes, 참치회 for the win :p

MPB
07-20-2007, 02:52 PM
7/20/07, Friday
Deadlift/Back

Warm ups
Some stretch
10 Wide Grip Pull ups (for fun)
BARx10 (deadlift)
135x5
225x5

Deadlift (no belt)
315x3
340x3
365x3
385x1
365x3 ripped my boxer on this set :cry:
350x3
(I was going to do 5 sets, then I realized I completely forgot about it and I ended up doing an extra set)

Ghetto T-Bar Row
180 (4x45 plates) x 5
'' x 5
'' x 5
(Did it with ease, thought about adding another 45, but decided to save energy for weighted pull ups. Next time, I'm going to do pull ups first before doing t-bar rows)

Pull Ups
BW+45x5
BW+50x5
BW+45x5
(I've recently added weighted pull ups to my routine, so I'm not very good at it but I hopefully I'll get better over time)

Shrugs
225x5
225x5
225x5


Conclusion: Get bigger boxers. This was my 3rd boxer I ripped the past 2 months... :(

MPB
07-23-2007, 05:22 PM
7/23/07, Monday
Bench Day

I only had 30 minutes to hit the weights today so I kind of rushed through everything but it was an awesome day for me. I was going to try some hang cleans but I did not have enough time, so I will give it a try some other time.

Warm ups
Some pull ups, and stretch as usual
BARx20
135x5
190x5

Flat Bench Press
Seeing how I didn't have energy to push 225 for 5 last time so I went light on my 1st set. Instead of 215x5, I went 210x5

210x5
225x5 felt easy and light! but decided to conserve my energy for my next set
230x4
225x4
220x4

Close Grip Bench Press
190x5
180x3
170x3

Short-term goal:
Get 230~235x5 (Should be able to get it soon)

fleep
07-23-2007, 07:41 PM
good work man lookin solid

MPB
07-23-2007, 07:43 PM
good work man lookin solid
Thank you :)

j_man_honda
07-23-2007, 07:57 PM
Damn your a strong lil' bastard;) Liftin way more than me:bang: ...I will definately be keepin up with your progress and I hope that I can get where you are one day! Keep it up man.

MPB
07-23-2007, 08:01 PM
Damn your a strong lil' bastard;) Liftin way more than me:bang: ...I will definately be keepin up with your progress and I hope that I can get where you are one day! Keep it up man.
Hehe Thank you! I used to struggle with light weights and then I started changing some stuff around to see what works best for me. Everything has been pretty smooth lately. Good luck on your bulk, you'll be able to rep what I max out on like baby weights.

North
07-23-2007, 08:44 PM
strong lifts pitbull, I like how your spotter just walks away and nobody really comes to spot you even though the last rep looked hard on bench.

MPB
07-23-2007, 08:46 PM
strong lifts pitbull, I like how your spotter just walks away and nobody really comes to spot you even though the last rep looked hard on bench.
Haha yea, that kind of distracted me and made me lose my concentration :(
But it's all good now, my real partner came back from his vacation 2 days ago, so I'll be safe when I bench press.

KingWilder
07-23-2007, 09:27 PM
nice bench session, I'm jealous

MPB
08-06-2007, 09:34 PM
Bench Press, 8/6/07

Just came back from a long break.. I was very busy and had some personal stuff (family, friends, college etc) to take care of, so I decided to take two weeks off.. I just made sure that I wasn't losing weight even though I was slacking off.

Warm ups
BARx20
135x10
185x5

Flat Bench Press
220x5 (made a mistake and went heavier, i thought it was 210)
230x5 (personal record)
225x4
220x4
215x4

Close Grip Bench Press
190x5
190x4
190x3

Hang Cleans
(I decided to give this a try for fun, after 5 sets my traps were tired like never before)
155x3
145x3
145x3
135x3
135x3


Conclusion: I guess taking 2 weeks off was a good idea. I was surprised I actually came back stronger.. tomorrow I'll be doing squats, I haven't done em in two weeks so I'll probably feel like dying.

Goal: get 235~240x5

tomv
08-07-2007, 06:48 AM
Solid work MPB, keep up the training!
Oh and I pity the foo' with DOMS after missing squats for two weeks :-P.
But it's a daaaaaaamn good sore.

MPB
08-07-2007, 08:12 AM
Thanks :)

Right now, my whole upper body is so sore.. traps/chest/lats, the pain was unbearable but it feels a little bit better after taking a hot shower.

Again, thx for your support. I'm really looking forward to today's training :)

fleep
08-07-2007, 09:12 AM
i feel u for the soreness...i always get mad sore after the first few days back after taking some time off

MPB
08-07-2007, 07:23 PM
Squats/Core, 8/7/07

Warm ups
BARx20
135x5
185x5

Squat, atf
235x5
255x5
265x5 (I used to struggle with 265 but it felt easy this time)
275x3
265x5

Front Squat, atf
235x5
235x5
240x5

BB Calf Raise
225x8
225x8
225x8
225x6
225x6

Cable Crunch
155x8
170x6
170x6
170x6
170x8


Conclusion: Taking two weeks off was definately a good idea. I came back stronger than before, and I plan on maxing out big threes at the end of summer.

tomv
08-08-2007, 03:19 AM
Strooooooooong Squats MPB! You're gunna be a little machine if you keep at it...

Wait let me revise that...
You'll be a better machine!

I've shown a few mates that video of your pistols haha, all are very impressed especially after they fail to do one!

MPB
08-08-2007, 05:57 AM
Thank you very much ;)

I just woke up now and my glutes are so sore!!!

Also, my bench press has been improving pretty fast lately, so I'm kind of getting to the point where I'm embarrassed about telling people my squat numbers haha

MPB
08-14-2007, 06:11 PM
I missed 2 days of workout last week, thursday and friday so I didn't get to deadlift. Anyways, here's my 2 days work from monday and today this week.


Bench Press, 8/13/07

Warm ups
BARx20
135x5
185x5

Flat Bench Press
210x5
235x4
230x4
225x4
220x3

Close Grip Bench Press
210x3
200x3
190x3

Hang Cleans
160x3
160x3
150x3
150x3
150x3

Not really a good day for me. Didn't feel motivated and was tired throughout the whole day. I felt a little strain on my left shoulder while I was doing my 2nd set on flat bench. It kind of bothers me but it is nothing major (I hope) so I'll be able to recover within a few days.

MPB
08-14-2007, 06:16 PM
Squats, 8/14/07

Compared to yesterday. Today was a really good day. I just made sure I was getting enough food and water, and I watched Sensei's Squat Rx videos to improve my form and I think that helped me also.

Warm ups
BARx10
135x5
185x5

Squats, atf
215x5
235x5
255x5
265x5
285x5 (barely got it)
280x5
275x5

Front Squats, atf
245x5
245x5
250x5*

*It was my last set but it felt very easy! :D
Maybe I should've added another 5 or 10

Cable Crunch
165x8
180x8
180x8
180x8
180x8

Conclusion: Nothing really much to say except I had an awesome workout. Squat days are my favorite because there is no "bad day" for me, never. Somehow whenever I squat, I can always push myself 110% but unfortunately, deadlift and bench press are affected heavily based on my feelings and how motivated I am.

killxswitch
03-08-2008, 07:37 AM
It's too bad you don't keep up with this. After seeing your picture thread I wanted to see what you were doing to get such great results.

Stumprrp
03-08-2008, 07:47 AM
damn man your strong

MPB
03-24-2008, 05:57 PM
It's too bad you don't keep up with this. After seeing your picture thread I wanted to see what you were doing to get such great results.


damn man your strong

Thanks for the replies lol, sorry I havent updated my journal for months but today was my 1st week of Bill Starr's program so I thought I should keep up with my journal again.

Killxswitch, I'm not really a fan of pre-made routine so I just make my own splits keeping it as simple and short as possible. It's been working fine for me til now so that's why I decided to give pre-made routine a try (for the first time!!)

If you're interested this is what I did:
(It's not really a set in stone routine and I change it up sometimes but this pretty much is the "final revised" version)

Day1
Flat Bench 5x3-5
CGBP (Long Pause) 5x2-3
Cable Crunch 5x6-8

Day2
Deadlift 6x3
Cable Row 5x5
Pull Ups 5x5
Shrugs 5x5

Day4
Military Press 5x5
Standing Arnie 3x5
Cable Crunch 5x6-8

Day5
Squats 5x5
Front Squat 3x5
(ridiculously low volume but my legs grow way faster than everything else)

As you can see, it's a crappy routine but I'm just a stubborn kid who likes to do it my way, lifting what I like to lift. So trying pre-made routine for the first time was a big jump for me.

MPB
03-24-2008, 06:05 PM
Starting off with very light weights to get used to the program then working myself up eventually.

-------------------------------------------------------------------------

Squats (Olympic Style)
150x5
185x5
225x5
260x5
295x5

Flat Bench
120x5
150x5
180x5
210x5
240x5

Pendlay Rows
95x5
120x5
145x5
165x5
190x5

Assistance work:
Cable Crunch
210x8
210x8
210x8
210x6

BB Shrug
315x8
315x8
315x8

At first I thought from week 1 to 4 would be a piece of cake, but I got pretty beaten by the time I was done with the workout. Can't wait for wednesday and friday.

killxswitch
03-24-2008, 11:19 PM
Cool. It will be interesting to see how you progress if you stick with the 5x5 routine for a while.

dajuggernaut
03-25-2008, 09:06 AM
I'm just a stubborn kid who likes to do it my way, lifting what I like to lift.

I like the way you think bro

MPB
03-25-2008, 10:24 AM
I like the way you think bro
lol thx, I'm just glad I'm not an arm jockey like a bunch of people with a light bulb for their body doing tons of isolation exercises.

MPB
03-26-2008, 04:25 PM
Forgot to bring my workout sheet with me to the gym... luckily I was able to memorize all the numbers :evillaugh:

Front Squat
150x5
185x5
225x5
225x5

OH Press
95x5
115x5
130x5
150x5

Deadlift
225x5
270x5
315x5
355x5

Assistance Work:
Weighted Pull Ups
BW+45 lbs x 5
BW+55 lbs x 5
BW+55 lbs x 5
BW+55 lbs x 5
BW+55 lbs x 5

Cable Crunches
210x8
210x8
210x6

Pretty good workout. Full body splits are MUCH harder than regular bodypart splits and it's really tough to work on all compound lifts on just one day.

My bench has been stalling for a few months now (260x5 before Bill Starr) and I'm really worried that I might get stuck again. So I'm going increase my calorie intake about +500~1000

Funny story: I've been benching on a bench that has a slight incline (about 10 degrees I think?) for all this time. I found out that a while ago though. I've been waiting for this moment so that going back to flat bench might help me to break out of the pleateau. But it feels really weird and feels like somewhat decline now that I'm used to benching on incline.

bjohnso
03-26-2008, 04:37 PM
Strong stuff in here. I plan on starting Bill Starr's routine if I ever manage to get lean, so I'll be following your journal closely.

MPB
03-26-2008, 04:42 PM
Strong stuff in here. I plan on starting Bill Starr's routine if I ever manage to get lean, so I'll be following your journal closely.
It's a pretty good routine. Every body part gets hit frequently so I might actually be better off with this routine than any other one out there. At first I thought the first week would be a complete joke but I assure you, it's not lol.

dajuggernaut
03-26-2008, 06:23 PM
My bench has been stalling for a few months now (260x5 before Bill Starr) and I'm really worried that I might get stuck again. So I'm going increase my calorie intake about +500~1000

In order of importance, tricep work, delt work, lat work. It wasn't until i realized this that my presses started going up again.

Everything here looks good bro keep up the effort.

cphafner
03-26-2008, 07:08 PM
glad you're keeping this updated. You've made great progress. I'm sure people will learn a lot in here.

MPB
03-26-2008, 07:13 PM
In order of importance, tricep work, delt work, lat work. It wasn't until i realized this that my presses started going up again.

Everything here looks good bro keep up the effort.
I think my chest is holding me back somewhat, it is one of my weakest muscle groups.

I really wanted to hit 315 @ 160, but it's just gonna take too much time.
After when I'm done with Bill Starr, I plan on adding dynamic bench to my routine, my bar speed really sucks and I need to work on it.


glad you're keeping this updated. You've made great progress. I'm sure people will learn a lot in here.
Thanks! Sometimes I get lazy and forget about it completely but I'll try my best to keep this thread updated.

MPB
03-28-2008, 06:21 PM
There wasn't enough time so I had to rush through everything with no break between each set.

Squats (Olympic Style)
150x5
185x5
225x5
260x5
305x3
225x8

Flat Bench
120x5
150x5
180x5
210x5
245x3
180x8

Pendlay Rows
95x5
120x5
145x5
165x5
195x3
145x8

Assistance Work:
Weighted Dips
(running out of time at this point so I took 30 sec rest between each set)
BW+90 lbs x 8
BW+90 lbs x 6
BW+90 lbs x 4

Hammer Curl
45x8

The last time I did weighted dips was last year when I was in high school, so it kind of reminded me of good old times.

MPB
03-31-2008, 05:48 PM
Squats (Olympic Style)
150x5
190x5
230x5
265x5
305x5

Flat Bench
125x5
155x5
185x5
215x5
245x5

Pendlay Rows
95x5
120x5
145x5
170x5
195x5

Assistance work:
Cable Crunch
210x10
210x8
210x8
210x6

BB Shrug
325x8
325x8
325x8

MPB
04-02-2008, 08:39 AM
Front Squat
150x5
190x5
230x5
230x5

OH Press
100x5
120x5
135x5
155x5

Deadlift
230x5
275x5
320x5
365x5

Assistance Work:
Weighted Pull Ups
BW+55 lbs x 5
BW+55 lbs x 5
BW+55 lbs x 5
BW+55 lbs x 5
BW+55 lbs x 5
(going to try with 60 lb next time)

I don't have time to lift this afternoon so I just decided to do it in the morning at school... it was brutal.

MPB
04-04-2008, 08:16 PM
Squats (Olympic Style)
150x5
190x5
230x5
265x5
310x3 (easy!)
230x8 (easy!)

Flat Bench
125x5
155x5
185x5
215x5
255x3 (easy!)
185x8

Pendlay Rows
95x5
120x5
145x5
170x5
200x3
145x8

Assistance Work:
Weighted Dips
BW+100 lbs x 5
BW+100 lbs x 5
BW+100 lbs x 5

dipping bars at my gym is really bad, handles are way too far apart from one another so I can't use as much weight as I want to

Seated Curls
40x8
40x8
40x8

bjohnso
04-05-2008, 09:44 AM
Damn man, you are strong. I'd point out specifically what impresses me, but I'd end up quoting this whole page.

cphafner
04-05-2008, 01:19 PM
strong sesison. I like the simple compound lifts!

MPB
04-05-2008, 02:04 PM
Thanks! That's why I'm in love with this routine so much.
Squatting 3x, bench 2x, and deadlift every week. It can't get any better than that.

MPB
04-07-2008, 04:49 PM
Squats (Olympic Style)
155x5
195x5
235x5
275x5
310x5

Flat Bench
125x5
160x5
190x5
220x5
255x5

Pendlay Rows
100x5
125x5
150x5
175x5
200x5

Assistance work:
Cable Crunch
210x10
210x8
210x8

Dumbell Side Bend
70x10 (wanted to do this for fun)

I decided not to do shrugs for a while b/c I feel like my lower back is getting overworked too much.

I'll be working with my real 5 rep maxes next week so I'm getting pretty nervous too..

bjohnso
04-07-2008, 05:28 PM
Good deal. Next week should be fun for you.

MPB
04-07-2008, 06:32 PM
Good deal. Next week should be fun for you.

I'm just stressing over the thought that I might not be able to complete next week's workout (and so on). It was fun working with low weights but it's not going to be a joke anymore starting next week.

bjohnso
04-07-2008, 06:44 PM
It was fun working with low weights

:( Be gentle on the little people, man. Use terms like "Intermediate weights," which is much less inflammatory.

I'm just kidding, I'm looking forward to seeing what kind of numbers you will hit.

MPB
04-07-2008, 07:17 PM
I guess I should've said in a better way :)

Thanks for your support. It's really really helpful and motivates me to work harder.

MPB
04-09-2008, 05:29 PM
Front Squat
155x5
195x5
235x5
235x5

OH Press
100x5
120x5
140x5
160x5
(I can lockout pretty much anything if I can get it halfway so it wasn't much of a problem for me)

Deadlift
235x5
280x5
330x5
375x5
(Tough as hell! but I still got all 5 reps and they all went up fast)

Assistance Work:
Weighted Pull Ups
BW+60 lbs x 5
BW+60 lbs x 5
BW+60 lbs x 5
BW+60 lbs x 4

Cable Crunch
210x10
210x8
210x8

*Just made some typos here and there so I edited some of my previous workout sessions*

MPB
04-11-2008, 06:00 PM
Squats (Olympic Style)
155x5
195x5
235x5
275x5
320x3 (no problem)
235x8

I managed to rip another boxers today, making it my 4th ripped boxers in the last 4 weeks. My full squat depth is a lot deeper than average people's so it's really easy for me to rip them lol

Flat Bench
125x5
160x5
190x5
220x5
260x3
190x8

Pendlay Rows
100x5
125x5
150x5
175x5
205x3
150x8

Assistance Work:
Weighted Dips
BW+100 lbs x 5
BW+90 lbs x 5

Okay, weighted dips are beating the crap out of my shoulders (in a bad way), I don't know why so I had to stop right there. It's really frustrating b/c the handles are way too far apart from one another so that's really messing up with my shoulders (curse my short arms)

I'm going to do some mobility work on off days to see if that helps and if it doesn't, I'm just gonna switch to triceps extensions on a flat bench with dumbells in both hands. I've seen Ryan Kennelly do these and it seemed pretty fun.

I feel like my triceps and chest are getting really good workout from weighted dips so I'd hate really to take them out but I'll just have to wait and see..

MPB
04-14-2008, 08:13 PM
Finally I got to work with my 5rm today.

Squats (Olympic Style)
160x5
200x5
240x5
280x5
320x5 (no problem at all)

I'm thinking whether I should get myself a weightlifting belt, but I'm still thinking about it.

Flat Bench
130x5
165x5
195x5
230x5
260x5 (kinda tough but I was able to lockout with ease)

Pendlay Rows
105x5
130x5
155x5
180x5
205x5

Assistance work:
Ab Machine
100x6
100x6
100x6
100x3

I tried a different machine for abs (it's a really old school machine) and it was the hardest machine I've ever tried resistance wise.

BB Shrug
325x10
325x10
325x10

320x5 SQ and 260x5 BP were DEFINATELY A LOT easier than before when I wasn't using Bill Starr's, so I think I got a little stronger.

MPB
04-16-2008, 05:52 PM
Front Squat
160x5
200x5
240x5 (no problem)
240x5 (no problem)

OH Press
105x5
125x5
145x5
165x5 (so hard, I barely got the last rep)

Deadlift
240x5
290x5
335x5
385x5 (easy, last rep was kinda tough but I locked out without much of a problem. I still can't believe how I easily I got all five reps)

Assistance Work:
Weighted Pull Ups
BW+60 lbs x 5
BW+60 lbs x 5
BW+60 lbs x 5
BW+60 lbs x 5
BW+60 lbs x 5
(moving on to 65 lbs next week)

Ab Machine
100x8
110x5
100x8

My pulling speed off the floor when deadlifting has been increasing so rapidly lately. That was my weakest point (it used to be horrible, HORRIBLE) of the lift but I don't feel intimidated anymore and I feel so confident deadlifting now.

MPB
04-18-2008, 06:27 PM
Squats (Olympic Style)
160x5
200x5
240x5
280x5
330x3 (easy!)
240x8

Ripped another boxers today, making it my 5th one in 4 weeks

Flat Bench
130x5
165x5
195x5
230x5
265x3 (kinda tough)
195x8

Pendlay Rows
105x5
130x5
155x5
180x5
210x3
155x8

Assistance Work:
DB JM Press
40x8
40x8
40x8

Seated Curls
40x8
40x8

MPB
04-21-2008, 08:11 PM
Squats (Olympic Style)
165x5
205x5
245x5
285x5
330x5 (PR, this wasn't fun at all...)

Flat Bench
135x5
165x5
200x5
235x5
265x5 (PR, got a lift off for this one, got all 5 reps very fast, and felt very easy too)

Pendlay Rows
105x5
130x5
160x5
185x5
210x3 (failed)

I never was good at bb rows. I didn't wanna cheat so I just stopped after 3rd rep. I don't know if I'll get it next week but getting 2 PRs out of 3 ain't that bad.

Assistance work:
Ab Machine
110x8
120x5
110x5

BB Shrug
330x10
330x10
330x8

MPB
04-23-2008, 06:43 PM
Feeling extremely exhausted, lousy, and unmotivated today plus extremely hot weather, today's training was like HELL

Front Squat
165x5
205x5
245x5
245x5

OH Press
105x5
125x5
150x5
170x5 (PR, much easier than I was expecting)

Deadlift
240x5
290x5
335x5
395x5 (PR, barely locked out)

holy ****, 395x5 was tough as hell... not sure If I'm ready for 405x5 next week

Assistance Work:
Weighted Pull Ups
BW+65 lbs x 5
BW+65 lbs x 5
BW+65 lbs x 5
BW+65 lbs x 3

Ab Machine
120x5
120x4
110x8

MPB
04-25-2008, 03:12 PM
Squats (Olympic Style)
165x5
205x5
245x5
285x5
335x3
245x8

Lower back, and my entire lower body just weren't feeling that good today.. kinda disappointed how heavy the weights felt

I also ripped another boxers, my 7th one in 5 weeks

Flat Bench
135x5
165x5
200x5
235x5
270x3 (easy)
200x8

Pendlay Rows
105x5
130x5
155x5
180x5
210x3
155x8

Repeated last friday's work. I'm going to deload and work my way up again.

Assistance Work:
DB JM Press
40x8
40x8

Seated Curls
40x8
40x8

bjohnso
04-25-2008, 04:04 PM
Great numbers you are hitting in here, man. Try George Halberts "H-Roll" for the shoulder pain. It works really well for me.

MPB
04-25-2008, 04:47 PM
I feel a little pain when I bench as well. Probably due to squatting, and benching very frequently. I'll definately give it a try on monday, thanks!!!

nhlfan
04-25-2008, 05:17 PM
good luck with 405x5 next week! that would be some amazing pulling.

MPB
04-25-2008, 05:22 PM
Thanks!!

I like to go really heavy on shrugs... and that probably beat the crap out of my lower back pretty good. I don't think I'll do shrugs for a while. I need to save as much energy as I can for 405x5 next wednesday.

MPB
04-29-2008, 06:17 PM
Forgot to update...
I was riding a bike to the gym and my rear wheel got punctured on the way, I just said "**** it" and pedaled my way to the gym. It was tough.

Squats (Olympic Style)
170x5
210x5
255x5
295x5
335x5 (PR, very tough)

Flat Bench
135x5
170x5
205x5
240x5
270x5 (PR, very very tough)

Pendlay Rows
100x5
125x5
150x5
175x5
200x5

I'm thinking about resetting and starting all the way from beginning for rows. It's not going up and I feel pretty drained after, probably b/c my lower back is getting beaten constantly everytime I train.

No assistance work. I wanted to take it easy today since my tire got ****ed up and it was hard enough for me to get to the gym. I have a big paper to work on thats due thursday... and my lower back needs some rest, so might as well just skip wednesday.

gymwild
05-16-2008, 01:12 PM
Good journal....what's your bench max right now? If you're doing 270x5, you should be well over 295 for a max. Are you still in the 160's?

MPB
05-16-2008, 04:45 PM
Yea my morning weight is usually around 161~162, I like staying at 160's so I'm maintaining.

It's a really great routine, but my lower back just couldn't handle all the volume and I felt pretty overtrained so I stopped after my 7th week. Right now I'm just taking a week off and planning on doing westside starting next week.

As for now, my bench is 275x5. I'll see if I can get 305-310 in a few weeks. If I can't find a spotter, just gonna go for 3rm.

I almost pulled 405x5 last wednesday but couldn't get the last rep. I think I might have been able to get it if my lower back wasn't feeling like ****.

killxswitch
05-17-2008, 09:07 AM
Nice, a PR on two of the big three. You've got awesome strength especially for your size. I'm glad you decided to update your journal.

MPB
05-17-2008, 03:00 PM
Thanks!

My squat went from 320x5 to 340x5, bench 260x5 to 275x5, and deadlift 385x5 to 395x5 in seven weeks. It's great squatting every other day and deadlifting every week but things get boring really quick.

killxswitch
05-17-2008, 04:32 PM
I was doing the Mark Rippetoe Starting Strength routine for a while, which is very similar to the Starr 5x5 but with less volume. I got bored fast, but I also made lots of gains. I guess it's a trade off between having fun and getting stronger. Sounds worth it to me in the short term.

MPB
09-21-2008, 11:13 PM
School's started, my workout partner left for college (sucks a lot to workout all by myself now), and I have nothing else better to do so I'm going to update my journal again. I had pinched nerve in the back this whole summer, so I couldn't really squat, deadlift, and some other stuff like rows and military press. I took some time off, and my back is feeling a lot better now so I'll be lifting again starting this tuesday. I'm planning on following a 3-day split something like this:

Tues:
ME BP & RE SQ
Triceps
Back

Thurs:
ME, RE, or DE DL (depends on how I'm feeling)
Back
Abs

Sat:
DE BP & RE SQ
Shoulders
Back

MPB
09-23-2008, 06:07 PM
September 23rd, 2008
ME BP & RE SQ
* = warm up set

Flat BP:
*145x3
*195x3
*215x1
*235x1
*255x1
*270x1
*285x1
305x2

Front SQ:
*145x5
*235x5
285x5
285x5
285x5

CGBP (Paused):
265x3
265x3
265x2

Pendlay Rows:
195x6
195x6
195x6

I tried to pick it up from where I left off. Although my body feels a lot better after taking some time off, my lifts went down a bit so that kind of pissed me off.

MPB
09-25-2008, 10:15 PM
September 25th, 2008
ME DL
* = warm up set

DL:
*145x3
*235x1
*285x1
*325x1
*375x1
*415x1
*435x1
465x1 (PR)

Weighted Pullups:
BW+75x6
BW+75x6
BW+75x5

Seated Ab Machine:
120x8
120x8
120x8

Seated Hammer Curls:
40x8
40x8
40x6

My bench went down a bit after taking some time off, but my deadlift went up. 465 felt pretty easy, I think I could've gotten 470~475 but I decided to save that for next week.

MPB
09-27-2008, 03:49 PM
September 27th, 2008
DE BP, RE SQ
* = warm up set

DE BP:
*125x3
*145x3
155x3, for 8 sets (4 wide & 4 medium grip)

Full SQ:
*145x5
*235x5
*285x5
330x5
330x5
330x5

OH Press:
*145x1
*155x1
170x4

I was going for 170x5, but I was tired as hell so I couldn't get the last rep. Making myself a note to do OH Press first before squatting from now on.

Seated Cable Rows
210x6
210x6
210x6

Didn't feel like doing pendlay rows so I went for something easier on the lower back.