Huskybear's Road To Real Strength

[BULK_BOY]

Where's da vids bro?.........

[huskybear]

Here's the link to the video thread!

http://www.wannabebigforums.com/showthread.php?t=121360

[huskybear]

Today:

Military Press 3x3 (80-85-90%) = 3/130; 3/140; 3/150... not bad, but gotta be patient

Chins 2xmax = 6/bw; 5/bw

Neutral V-Bar Pulldowns 2x10 = 10/150; 10/150

Dips 3x10 = 10/bw; 10/bw; 6/bw

Cable Ab Pulldowns 4x10 = 10/100; 10/100; 10/100; 10/100

Not a bad day, I need to push my back so instead of doing multiple sets of crappy chins, I did 2 good sets and then do a cable pulldown to create more volume - felt really good... dips weren't great, third set crashed as my left elbow wasn't happy, so I ended it at that instead of doing the 4th set... gym closed before I could do some extra tricep and bicep work

Progress continues...

[BULK_BOY]

slow and steady bro.......slow and steady. Rome wasn't built in a day...lol

[huskybear]

Today was Dead Day and it went something like this...

Deadlifts 3x3 (80-85-90%) = 5/135; 5/225; 3/330; 3/350; 2/370 - not too bad, couldn't lock out my final third rep for the 370 tonight, that sucked but still good stuff... have video uploading so I can get some more form advice...

Zercher Goodmornings 3x10 = 10/95; 10/115; 10/135

Incline set-ups 4x10 = 20/bw; 20/bw; 20/bw; 20/bw

45 Degree Incline Extensions 3x10 = 10/bw; 10/bw; 10/bw

Pretty good day... I think that the Zercher's are doing the job at not only hammering my hamstrings, but also my upper back... my hamstrings were quivering and my upper back was really working at keeping my shoulders back... very good feeling... as such, I think that just doing the bodyweight extensions is smart for overall health, still keeping good volume but not overdoing it.

Also did some bicep work and extra rear-delt stuff... actually happy about today... on to tomorrow!

[huskybear]

Here's the link to my deadlift video critique thread:

http://www.wannabebigforums.com/show...70#post2096270

[BULK_BOY]

Today was Dead Day and it went something like this...

Deadlifts 3x3 (80-85-90%) = 5/135; 5/225; 3/330; 3/350; 2/370 - not too bad, couldn't lock out my final third rep for the 370 tonight, that sucked but still good stuff... have video uploading so I can get some more form advice...

Zercher Goodmornings 3x10 = 10/95; 10/115; 10/135

Incline set-ups 4x10 = 20/bw; 20/bw; 20/bw; 20/bw

45 Degree Incline Extensions 3x10 = 10/bw; 10/bw; 10/bw

Pretty good day... I think that the Zercher's are doing the job at not only hammering my hamstrings, but also my upper back... my hamstrings were quivering and my upper back was really working at keeping my shoulders back... very good feeling... as such, I think that just doing the bodyweight extensions is smart for overall health, still keeping good volume but not overdoing it.

Also did some bicep work and extra rear-delt stuff... actually happy about today... on to tomorrow!

Solid work there bro. I see you're lov'n the Zerchers.......

Keep up the great work.

[huskybear]

Today...

Bench 3x3 (80-85-90%) = bar; 10/135; 5/185; 3/205; 3/225; 2+2/245... so today I discovered elbow tucking and getting air in the belly... in it meant my bench jumped out of my hands... this was ridiculous what I've been missing... up until the 245 - because this was all new, my form was messed and my spotter touched the last 2 reps so can't call them clean... either way, suddenly I'm feeling happy with doing bench!!!!!

DB Rows 3x10 = 10/80; 10/90; 10/100 - these were a mofo... I earned every rep with the 100's and feel good about having pushed myself with this... a huge mental victory here today

Incline Hammer Press 3x10 = 10/45; 10/70; 9/105 - decided to do these instead of dumbbells, and my shoulders were better for it as were my elbows... really felt this in my chest and tri's too

I'm really happy with today... had some mental staying power and figured out a couple of things in my bench that are so simple but I just haven't figured out!

No video of my bench as I haven't got any way to rig the camera, but will try to figure out something in the future...

Looking forward to squats!!!!!!!

[huskybear]

Today was interesting...

Squats 3x3 (80-85-90%) = 3/255; 3/275; 2/295 - enjoy the video, does justice to this session that words can't... got freakin' owned on my final set, couldn't complete rep 3... no idea what the block is for my form on squats... look for the thread and have a laugh like a did!

Power Squats 4x10 = 10/machine; 10/90; 10/180; 5/270 +5/270 - did these instead of leg press, got down low because of crappy squats, the weight is just the total plates added, the last set went 5 and then turned facing into the machine and pumped out the final 5, these were hard but worth it

Romanian DB Deadlifts 3x10 = 10/70; 10/80; 10/100

Abs and Bicep stuff...

Well another humbling squat day, at least I'm putting time under the bar... the video is very humbling in so far as I suck at these more than I already figure, but at least now I'm getting it out there and getting help... onwards and upwards

[huskybear]

here's the week 11 video advice thread

http://www.wannabebigforums.com/show...64#post2100164

check it out and comments wanted!

[huskybear]

Today was a good day...

Military Press - 5/3/1 (75-85-95%) = warm ups, 5/120; 3/140; 2/160... this was a great work up... for the longest time I was doing push press and have started doing the stricter Military Press only recently... this 2/160 set is a great accomplishment as the first rep went up without a problem and the second one was a grinder that I just stuck with and got... I'm really happy with this... especially with a week off due to work and sickness

Chins 2xmax = 6/bw; 4/bw

Dips 2xmax = 14/bw; 12/bw

V-bar pull downs 2x6 = 6/165; 6/210 +Neutral Bar wide grip pull downs 10/150

Smith Machine JM style press (Kaz Presses?) 2x6 = 6/95; 15/135; 15/135

Well my accessory work is making a transformation on military days... I think that in general my back and tri's are weak so I believe if I hammer the chins and dips in two sets and work and getting reps, especially in the chins, my strength will benefit greatly... by adding in the additional sets of pulldowns and the tricep work, volume and stricter movements will only help...

the smith Kaz presses were really great... my elbows felt great, not bothered, and my triceps got hammered, hopefully onto something here... time will tell... but today was a great day!!!

[BULK_BOY]

Congrats on the Military Press mate! I would like to be able to do 160 strict. haha. Ya, I'm working on it........

Keep up the great work you hoser!

[huskybear]

Well, before I get started, I just want to say thanks to everyone who's read the log and helped me out withmy squat and deadlift videos, providing advice and comments... the advice hasn't gone unheeded and unappreciated... I'm hoping that it will mean better progress and killing PR's, and as you'll see from today's session... things are on the rise... sorry that I've not got any videos today, forgot the camera, but I digress..


Deadlifts 5/3/1 (75-85-95%) = 5/135; 5/225; 5/310; 3/350; 1/390... this was the way to jump back into the saddle... I did a bunch of things differently today... I set myself up for the lift, land-marking my grip, getting the bar in closer to my shins today, and then I simply stood up straight, got a belly full of air, and then just grabbed the bar and pulled... for the pulls I focused on keeping the bar closer than before to my legs, pulling them up my legs and focused on keeping my head up the whole time, kept my big toes up to keep on my heals (yes Vincent, I listened to the bench specialist LOL)... the results were that the weights flew up and I solved my lockout stuff... the 390 jumped up and took some work to lock out but got it... felt like I might get another rep but it just didn't feel right today.... either way great session... the belly full of air is going to take some getting use too... wore me out a bit lol... but finally felt like I knew what I was doing...

Goodmornings 4x6 = 6/135; 6/155; 6/185; 6/225... dropped the zerchers and brought my grip in like I plan on using in my squat... the result was a better control of the bar, and more stable movement... the 225 was crazy hard though

GHR's 2x10= 10/bw; 10/bw

DB Swings 2x20 = 20/40; 20/40

The GHR's and DB swings are another change, but it's getting back to basics with the GHR's, found that these really strengthened my hamstrings and helped my knee's which haven't been happy as of late, and the DB swings were just for fun, and they were much harder than I'd expected, really felt them in the posterior chain, so these are permanent stays now...

Incline Situps 3x20 = 20/bw; 20/bw; 20/bw

In all a great session, feel like I really got the deadlifts figured out, and back on track, and feel like the accessory work today is the best fit, as I plan on adding front squats to my squat day as accessory to help my form... so time will tell as always...

Onwards and upwards!

[BULK_BOY]

Great Workout bro! Lookout 450! Keep it up.

[huskybear]

Thanks broski!

Today did a conditioning circuit...

10 x rack chins
10 x bodyweight box jumps onto a bench
10 x push-ups
1 min sprint + 1 min walk

was able to do 4 cycles with minimal rest and felt better but it wasn't easy lol, finished off with 5 min walk

[huskybear]

Today was a good day...

Bench - 5/3/1 (75-85-95%) = 5/185; 3/225; 2/255 - bench felt amazing today, the 255 was a bit deceiving, because I couldn't tell if he touched the bar - he said he didn't and both reps were clean, but can't say these are 100% good... however, my form is finally coming together, so this will fall!

Incline Hammer Press 3x6 = 6/70lbs per side; 6/115lbs per side; 3/160lbs - 160 was a dream but it went better than I thought, so good stuff here

DB Rows 3x6 = 6/90; 6/105; 6/110 - PR's BABY!!!!!!!!!!!!! best rows I've done and no lawn mower starting so really happy

Today was just a good day, can't say much more than getting the bench technique better and Row PR's!!!!!!!!

[huskybear]

God bless Sensei and Squat RX...

Today, I've done what I intended and dialed down the ego and got my squats back to basics, and it went like this...

Squats 3x5 = 5/135; 5/225; 5/225; 5/225... weight wasn't anything significant, but I worked my form, worked my form and worked my form... watched a bunch of the Squat RX and it paid off... need to open up my hamstrings and groin better, and by bringing in my grip on the bar, I was able to keep tightness, plus by keeping my head up, I maintained my arch throughout... now I forgot my camera again to get the visual truth, but I also set the pins low so that I'd hit the bar down to make sure I was low... all this focus on form was killer, and even the 225 was putting in work today... glad I did it this way and should mean real progress.

Front Squats 2x5 = 5/135; 5/135... same thing, light way, deep and form focused

Romanian Dumbbell Deadlifts 4x6 = 6/75; 6/85; 6/95; 6/115... I pushed these because of the crummy squat weight work, and pushed a PR at 115lbs DB's for these, very happy with this as a finisher...

Did a little bit of tricep extension work... I need to get back my triceps with some isolation to help get my elbows going so, this is going to be a regular thing on squat and dead days.

All around, happy with today... let the ego stay home and did work son!

[BULK_BOY]

Good job Husky! Learn and Lift. That's how ya do it.

[huskybear]

Today went a little bit like this...

Military Press 3x5 (75-80-85%) = 5/125; 5/135; 5/145... simple, effective, and tough to get the final 5... my shoulders were pretty tender still from front squats, and felt more tired than normal, but still making progress

Chins 2xmax = 6/bw; 5/bw

Dips 2xmax = 14/bw; 12/bw

V-Bar Cable Pulldowns 2x10 = 10/180; 10/180

Smith Kaz Presses 2x10 = 10/185; 10/185

good session... my chins felt strong, just still not enough in me to move the reps up... dips went well, failure being mostly my shoulders' fault for being fatigues... the cable pulldowns were tough, so this made up for the chins a bit, and we'll see if any carryover comes... the Kaz presses are hard, seem to really tax my tri's and NO ELBOW PAIN!!!!!

on to the next session...

[BULK_BOY]

Hey bro, ya gotta Love No elbow pain. LOL!

[huskybear]

Spent the weekend packing... cleared out the garage, and spent yesterday in my 5' high basement getting all the boxes and my tools upstairs for the move... it sucked!!!!!!! my back and neck hate me!!!!!!!!

Today though, I attacked the deadlift and here's what happened:

Deadlifts 3x5 (75-80-85%) = 135; 225; 5/320; 5/340; 3/360... these went really well, up to the 360... which really just failed because of fatigue... my body was tired as hell and couldn't get the last 2 reps... but everything felt really good and again, form is improving and I feel better again this week

Goodmornings 3x10 = 10/135; 10/155; 10/175

GHR 2x10 = 10/bw; 10/bw

incline situps = 20/bw; 20/bw

The GHR's were horrendous... my knees are not feeling good at all, and felt loose and clicky during these... my terrible squat form has screwed me here so I need to just be careful... other that I'm happy with today... good deads considering the weekend and the goodmornings are just getting better too, form is coming around again and I'm getting more comfortable with my closer hand grip... on to tomorrow!

[BULK_BOY]

I am totally with you on the packing of stuff in the house. Fun Fun Fun. Nice GMs btw. You're sticking with it. That's good bro. Persistence. Love it.

[huskybear]

What a week... worked about 100hrs last week, managed to train twice, and had a facking awesome time at work... but it killed me, I'm exhausted, still packing and the end is still 2 weeks away... but today I did something, as pathetic as it may be...

Bench 3x5 (75-80-85%) = warmups; 5/190; 5/210; 1/230... FAIL... simple as that

DB Rows 3x10 = 10/80; 10/90

Machine Press 3x10 = 10/170; 10/170

I did the rows and press supersetted, was short on time so didn't do the third sets, and used a machine for the press... not bad but not great...

Did some tricep cable extensions to get some elbow work in, along with some db curls.

In all, at least I did work today.. feel like crap... but tomorrow is almost here...

[huskybear]

Well, after a week away from the iron, I came back to it today... the week off was a great idea... a lot of my aches are gone, energy coming back too... going to keep easing back into as we move next week and I start a new position at work.... good times ahead for sure... over the past week I did minor conditioning stuff, last night was the most fun though - went for a walk on a track, and every few laps I tried to push the 4 man football sled on the muddy field followed by chin ups and push-ups and this morning was not fun getting up

This just in...

Squats = 10/135; 10/185; 5/235... I mad these go deep and under control, took my stance out more and found a good groove... legs were definitely wobbly from last night but finally think I'm getting back my squatting form.

Romanian DB D/L's = 10/80; 10/90; 6/100

Hanging Leg Raises = 10/bw; 10/bw

so short, simple and very effective... my legs are exhausted and I feel like I put in work... yippee

[BULK_BOY]

The Rest did ya good lad.