1-17-13: Deadlift/Back/Posterior Chain
1x475 grip hold 10 sec
1x405 grip hold 20 sec
15x55 right 12x55 left
Pretty draining day today, legit 2 hour session. Deadlifts were shitty, my grip was incredibly weak, which made the lift feel harder. The first rep of each set was incredibly strong, like speed work, but the last rep of each set was a grinder because my grip was slipping terribly. Decided to do some grip holds at the end to try to help fix that for next time, we'll see what happens. GMs were alright, just really tiring after deads. Pendlay rows were also incredibly tiring after all I already did. Did some kroc rows with a towel wrapped around the DB to help build my grip more, grip failed at 15 on the right and 12 on the left. Hamstring curls were going well but my calves started to cramp towards the end, maybe I need to take more carbs or start creatine, or just build work capacity. I"ll do creatine for a bit until my work capacity goes up, and I'll go lighter next week. Ab wheel was also tiring. Overall a very draining session, my hands are still shaking an hour later.
Probably drained of reserves, bud. Gonna have sessions like that from time to time if you're trying to lean out.
All the same, 475 dead is not to be sniffed at on any day!
5x230 (first 4 reps paused last rep not paused)
16x185 not paused
a few sets of wide grip pull ups between sets
Chest Supported Row
Good day today, heavy bench wasn't so good but 185 I lifted off pretty solidly and got 16 reps, the best I've gotten on the shit benches with the thick bars. Assistance work was harder after benching heavy. Overall a good session. Looking forward to legs tomorrow, even though my hamstrings are still incredibly sore from thursday.
7x320-5 lbs PR
Hanging Leg Raise
Pretty good day today. Squats I might have had 8 reps at 320 but I had a bunch of gas due to milk indigestion that came out at the bottom of the 3rd rep so I lost pressure on that one and had to grind it up a bit. No big deal, still a 5 lb PR even though my hamstrings were still sore as hell from thursday. Leg press was all right, I want to build the outer sweep on my quads so I did a very close stance on the leg press, hurt like hell and could not use very much weight but it was good, didn't get a crazy pump but definitely worked the shit out of my quads. Then calf raises were good, alternated between toes pointing in and out, mostly in to build the side part. Then hanging leg raises were really hard because my abs are still sore from thursday. Overall liking this routine though. Had to teach my buddy how to squat, plus I was BSing with 2 other friends so I ended up taking way too long on this workout, and cutting the training max single and 20 rep drop set on squats.
Super leg day, props on tweaking things and helping your friend along with the squats.
9x135 10 lb/2 rep PR
2x5 sternum chins from between sets
Rear delt/side lateral superset
12x10s rear 10x15s side 3x10s side
Decent day today. Made the stupid mistake of rushing my warmup today, had a friend waiting there 30 mins for me and it was really crowded but I was able to work in with someone I knew on the squat rack. I barely warmed up as a result and even though I didn't really hurt myself, it made things kinda crappy. Also since I was working in with 4 people, 2 who I was coaching, I didn't really get to do any of my chin ups between sets. So my shoulders were hurting afterwards. Still got a decent PR, definitely know I'm getting stronger. Then I barely got to rest before my next set so I only got 13 reps with 95. After this my shoulders were toasted and felt like shit so I did a few behind the neck pulldowns with light weight to get blood in the rear delts, but my shoulders were still aching for the DBs. 40s felt way too hard. I also forgot to do 5 sets, only did 4, was thinking in leg terms. Then curls I'm pretty sure I did 5 sets, might have done 4, felt way harder than it should have. My PR for strict curls is 1x130 but when it comes to reps, especially when I'm going slow on the negative and getting so pumped that my bicep has to fight it's own mass to complete the ROM, my rep strength sucks. Rear delt raises felt way easier than last week, but I did short rest periods and used really light weight for set 3 to really isolate the muscle. Side raises were alright.
Not a bad day. Got a good PR, but pretty much everything after that kind of sucked, so it evens out at being overall a decent day.
1x455 12 sec hold
Pretty bad day today. I've never had a problem with my deadlift grip since my max was 225x5, and now I can barely pull shit because my grip is terrible. Next week I'm gonna use a thin bar. If I can't find one or my grip is still weak I'm just gonna do a set with straps then do a grip hold. Just cause my grip is a bitch, shouldn't mean I can't get a good back/legs workout. GMs were good, getting easier and easier. BB rows were good, also getting easier and easier. Ham curls were painful as hell but next week I'm gonna do 4x12x60 hopefully. Sleep has been shitty as fuck because of insomnia combined with roommates combined with schoolwork. Even though I'm tired I can't fall asleep, last night I lay in bed for 8 hours and only got about 4 hours of sleep. Shit sucks. But if I can't get any sleep tonight I'm gonna start taking melatonin during the week. Diet's been all right, although I don't know what's going on, my weight is staying the same, 199-205, usually 202, but even though my muscles are definitely bigger, my abs are also less defined and my gut is bigger. Weird shit is happening. My squat/bench/ohp are going up and my deadlift is going down. The world is upside down right now.
I'm hearing you but remember you are evolving, growing, and moving along at a level above the norm...so keep hanging tough, it will all be worth it and pay off in an obvious way come spring/summer.
Yup thanks Coke. I might have made it sound more negative than it actually is, I just thought it was more funny than anything that all my lifts are going up, yet the lift that has always gone up while the others don't, the deadlift, is going down now. Not so much negative as neutral.
1-26-13: Bench/Chest/Upper body
worked up to 215x7 paused reps
250x1 paused rep
5x3 wide grip pull ups between sets
Chest Supp Rows
1.25 miles in 11 min (6.8 mph)
Pretty good day today. My friend gave me his preworkout, didn't make me jittery at all just fully awake, which was cool. Might have helped a little, I felt strong on singles and low reps today and not as strong on high reps. 215x7 is decent, 250x1 paused is really good. Finally figuring out a good setup for me. 185x15 isn't bad, but I got 16 before. The reason I didn't get as many reps as I could was most likely the fact my lower back cramped on about rep 12 so the last 3 were almost flat backed. DB Bench felt a little weak, maybe due to fatigue. Same for chest supp rows. My run was excellent, I ran at .8 mph more than I did last time I went for a treadmill run and I ran for 1.25x the distance I usually go. Face pulls were decent, triceps were decent, was running low on time after doing the cardio so I just decided to do 1 heavyish set of each. Overall happy with today. Weighed 200 lbs after my run.
12x300 (2 rep PR and 5 lb PR) paused last rep
1x345 paused single
6x175 (1 rep and 20 lb PR)
5x185 (30 lb PR)
DB Incline Bench
10 reps drop weight 5 reps drop weight 5 reps drop weight 10 reps (something like that)
2x5 sternum pull ups
Good day today, squats were strong and I got a good PR, and then 345 for a very slow, paused, controlled, practically perfect single. I think what I'm gonna do is if I'm not able to get a lot of reps with my top set then I"ll do a back off set of 20, and if I get a lot of reps on my top set I'll do a heavy slow paused single. Inclines were incredibly strong, blasted my old PR out of the water even though I haven't trained inclines in months. I credit this to strengthening my shoulders, actually felt it a little more in the upper chest than the shoulders despite doing powerlifting pull the bar apart type technique. Oddly enough when I did dumbbells later I felt it more in the shoulders, even though on DBs I flared my elbows. Leg press was good, really focusing on slow, controlled, TUT, and getting that outer sweep. My outer sweep on my quads is lacking so I put my heels really close together to target it better, and just go really slow and controlled only resting at the top if I have to. Calf raises were good, got a nice burn, though I was running late so I kinda rushed through DB inclines calf raises and pull ups, did them in a circuit. Overall a good day, except now I have a ton of homework I have to do! That's why I'm switching to this 3 day template so I can have more free time and more study time.
Good deal with the new PRs!
8x225 unpaused, reset 3 sec on rack (bar slipping) 3x225 paused
7-8x35 (8th rep questionable)
Pretty good day strengthwise today, but I strained my glute somehow. I think I damaged it skateboarding the other day then aggravated that in today's session. So my left glute feels fucking terrible right now and my hips in general don't feel too good. We'll see what happens.
5x405 15 sec grip hold at the end
6x150 rest 20 sec 1x150
Rear/Side Raise supersets
Pretty good session today. Glute feels pretty much 100% healed, stretched it a lot, and walked a lot yesterday, so the blood going in there definitely helped. My hips felt good today. I used a thinner bar for deads and at least I can still pull a lot that way. I'll probably switch from 5/3/1 for deads and do something like work up to a heavy single around 90%+ depending on how I feel that day, then do a set around 30-60 lbs lighter than the single depending on how I feel after with straps, then a grip hold with 5x405. OHP was very strong, almost got 7 reps with 150, if my technique had been a little better (core tight on every rep) I know I could get 7, but I just did a little rest pause then hit that 7th rep. I didn't stretch enough beforehand so my left shoulder was hurting a little, but by the end of GMs it felt fine, right now I don't feel it at all. Will probably be slightly tender this next week then heal, I've hurt my left shoulder like this loads of times-probably not a good thing but I'm not worried. GMs were good. Rear/Side raise was brutal as usual, but I'm definitely getting stronger on this. Overall a good day, the big deads and ohps made me feel manly! I really like training 3 days a week because I"m way more pumped up to go to the gym, it's no longer a chore but a fun way to channel my aggression and frustration into something productive.
Good and bad day today. Squat and bench were good, feeling a bit overtrained lowerbody wise so I followed the Jim protocol, the best way to not burn yourself out but also not be a pussy, aka do no more than 3 reps on 1+ sets, no more than 5 on 3+ sets, and no more than 8 on 5+ sets, in 5/3/1. So I did 3 reps. Got 5 reps with 245, bench was being a bitch in the sense that I couldn't get the damn thing even on the racks before I lifted off and I didn't want to set up all over again so I was banging the pins on the last 2 reps. But whatever, still got 5 reps, I'm definitely getting stronger. So those 2 were good. But then leg press pissed me the fuck off. There were 3 guys using it, they said they had 3 sets left so I said I'd just wait. The poor fools were following some moronic program from a certain website I won't say, called Kris Gethin 12 week or something like that. Maybe the rest of the program is solid, but it calls for 3x85 rep sets on the leg press, which is the stupidest thing I've ever heard. Maybe one set of 100, like the Jim Wendler 100 rep challenge, would be fine, but 3 sets of 85? What kind of stupid shit is that? I dont' give a fuck if Kris Gethin has a better body than me, that's just stupid. But hey I could be the one who's stupid, following tried and true programs like 5/3/1. But either way this caused me to have to wait 30 mins for the damn leg press. Could have done the rest of my workout instead but I'm stubborn so I fucked myself over in that sense. So now I"m really pissed off. This was kind of a last straw on the camel's back type thing, lots of shit's been pissing me off recently, but yeah, it is what it is, didn't get time to do anything after this so I did some push ups and face pulls in my dorm.
Left glute/leg is feeling funky again, I think it might be the leg press. Swapping that out for leg extensions for now.
Went for a 10 min 1.15 mile run, then did some face pulls/rear delt work.
2-7-13: Front Squat/Inclines/Chins
5x250 (5 lb PR)
8x50 (20 lb PR)
4x12xBW maybe more sets/reps
BB style lat Pull Ups
3 or 4 sets of 5
Pretty good day today, felt good to get my testosterone pumping again, been feeling a bit lost these last few days, with school, girls, social life, my identity, everything getting to me, but testosterone helps me find my direction again. Or maybe it's just venting all the frustration out into the weights. Wasn't even going for a PR on front squats, just felt like 5 reps would be fairly easy with 250 so I went for it, I thought my 5 rep PR was 265 or something but apparently it was just 245. Inclines were solid, last week I got 185x5 unpaused so 185x4 paused isn't bad. Might have had 5 but I"m not looking to miss reps when my training is going so well. Chins were solid too, wasn't going for a PR either but 50 lbs felt pretty light so I cranked out 8 reps with maybe 1 left in the tank. Hamstring curls I was chatting with a friend/helping him with his deadlift technique so I used really long rest periods, ended up going heavier, then doing an all out set where I probably could have forced out 5 more reps if I wasn't already so damn tired at that point. Next week I'll do 4x10x75, maybe 5 sets. Dips were good too, short rest periods, shoulders were bothering me a bit so I did some bodybuilding style time under tension for the lats type pull ups. Felt pretty good. Sleep and diet have been a bit off, a stomach bug's been going around and I've felt slightly nauseous/reduced appetite these last few days, especially for eggs in the morning. I can hardly stomach eggs anymore. I have to drench it in hot sauce to get it down. Sleep's been not as bad as usual but still bad, got a solid 6 hours last night, the night before that 5, the 2 nights before that, 9 hours. Hopefully tonight I'll get a lot of sleep, might take melatonin since I have a tendency to wake up at 5 AM then not be able to fall back asleep. Overall though I'm getting lighter, leaner, and stronger, and it feels good.
Very nice all week long as usual, staying in charge.
1x495 (barely missed at the top because of grip, put a strap on my right hand and did a second rep clean within 30-45 sec of the first. I'll just count it as 1 complete rep).
5x455 straps TUT style
5x405 no straps, hold grip for 5 sec
6x155 (1 rep PR and 5 lb PR)
Rear/Side Raise supersets
10 rear raises 15 side raises 5 rear raises 5 side raises with 12.5s finisher
Pretty good day today. I missed yesterday's session because I had a terrible hangover. Today I went a little earlier than usual because I was feeling kinda wimpy/low testosterone, but angry/frustrated at the same time. Wanted to vent the anger and jump my test back up. Plus I hate that period between eating at 11 and eating at 2 where I do pretty much nothing, then I hate how right after I go to the gym, then eat at 5, and by 6 my whole day is already used up. So right now it's 3:15 and I'm just chillin, high test and relaxed. But anyways...
Deads were good, grip was being a bitch again but I was using the thick bar, almost got 495 without straps but my right hand slipped like 1 cm away from lockout. Then I threw on a strap real quick and busted out another rep under 45 sec after the last one. Both these reps were a bit sketchy techniquewise though. Then I put straps on both hands and did a set of 5 with 455 TUT style, no pauses but also no bounces. Felt unique, I definitely felt my lats working a lot more, and I could tell my lower back was much straighter, probably because I did an overwarmup and had just pulled 495. Then I did 405 for a surprisingly hard set of 5, but my technique was as solid as ever. Tried to hold my grip afterwards but I was so toasted, barely could hold for 5 sec. OHP was surprisingly strong. Might be partially because I took a preworkout today, ergo pump, had it for a while just almost never use it, no ephedrine or yohimbine or anything but it's still got caffiene, creatine, and nitric oxide. So I almost got 7 reps with 155 which would have been phenomenal. I thought I was past the sticking point on the 7th rep but it was such a grinder that I ended up stalling between my sticking point and lockout. Might have had it but I didn't get it and that's what matters, unfortunately. Then I almost got 10 reps with 135 but when I was grinding up the last one my bodybuilder friend (guy is massive, 180 lbs sub 8% BF at 5'7) got worried I would fall backwards because I was leaning so far back so he pushed me forwards and kind of fucked up the lift. It's all good though, next time I rep out 135 I'll try again. Still matched a PR though, 135x9, all with the thick bars. GMS felt ridiculously light, I should maybe bump up the weight because not only are higher than 10 rep sets painful as fuck but my technique gets sloppy. In between sets I did my rear/side raises because I was running out of time, the dining halls close at 2 and it was 1:30ish, the gym is about 15-20 mins from the nearest dining hall. Skipped kroc rows and DB incline bench because I was running short on time, I'm gonna do a squat/bench deload on tues so I'll throw em in on that day. Got to the dining halls at 2:02 but they still let me in, overall a successful day, I'll probably start training early on weekends from now on.
2-12-13: Squat/Bench Deload
1 arm DB Row
1x15x70 with towel wrapped around bar (thick bar)
Really good session today. Felt pretty sore and weak but it's not a problem. Squats were all right, very fast, but I could not fix my buttwink today no matter how much I stretched. Really annoying, maybe I needa stretch before I even go to the gym. Bench was good to, obviously not heavy but technique felt good. I was stoked that I managed to crank out 22 reps with 70 lb DBs benching. Thing is I usually use a bodybuilding tempo but I was going powerlifting tempo on these. No bouncing but no slow feeling the contraction type thing, just moving weight. So the 5x10 is still challenging for me with 70s when I do it BB style, though I'll bump it up to 75s. DB rows were really good, did some grip stuff at the end for my deadlift. Did some leg extensions since leg press has been aggravating my hips. Then since it's super hot I went for a swim, very humbling cause I was incredibly slow and ran out of breath really fast. Felt great to be in the cold water though, right now after taking a shower and eating my body feels like jello.