Huskybear's Road To Real Strength

[huskybear]

Yesterday...


Squats = bar, 135, 5/185, 5/225; 3/275; 20/175... 275 sucked form wise but other than that, alright work... used the belt for the 275 and it at least help me stay tight and arched, and then at 175 it helped me get my reps ground out too

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

Did some ab work and light bicep and tricep work

Nothing exciting, but effective this afternoon, as I sore and tight from the work

[huskybear]

Today...

Military Press 3x3 (70-80-90%) = bar, 3/110; 3/130; 2/150... my military has gone for a dive lately and not sure why... just have to keep plugging along and see if I can get better... may just have to finally drop the weight like I've been saying I would... we'll see

Chins 2xmax = 5/bw; 5/bw

supersetted with

Dips 2xmax = 12/bw; 10/bw

Wide grip Chins with band assitance 2xmax = 6/with purple band; 5/with purple band

supersetted with

Floor press 2x10 = 10/150; 8/190


Everything felt heavy and sluggish today. Been a long week at work so sleep has sucked and been tired in general so I think overall that may be what's done me in... we'll see, I'll get some z's tonight and Sunday we'll hit some deads and see what happens!

[huskybear]

A good day...

Deadlift 3x3 (70, 80, 90%) = 135, 225, 3/295; 3/335; 3/375... amazing day, 375 was my max the last cycle for a single, and today I felt tired as the last 4 days have been nuts with poor sleep, so feel like I'm back in the game again...

Goodmorning 3x10 = 10/135; 10/185; 10/185

Some ab and bicep work to finish.

I'm really happy with this training session. Finally accomplish something after a long series of crappy work. Also had some epiphanies that will need further exploring in it's own thread. Eitherway, good days ahead I hope!

[BULK_BOY]

With your recent weight-loss you should be getting 20 reps or more on those Dips matey. LOL

[huskybear]

With your recent weight-loss you should be getting 20 reps or more on those Dips matey. LOL

touche

[huskybear]

Myan... today...

Bench 3x3 (70-80-90%) = 3/180, 3/200, 5/220... pretty good start... the 220 though was tough... i ground out my three reps, racked and then quickly changed grip from ring finger on the ring to pinkies just inside the ring and got 2 more reps... strange but this slight change felt really good and the whole movement seemed more natural

Incline Dumbbells 3x10 = 10/60, 9/70; 6/70... these sucked huge but I think it was my technique change, went from a tucked press to elbows out more and trying to squeeze more at the top, still put the work in

DB Rows 3x10 = 10/90, 10/100 ... cut it here as something didn't feel right in my shoulders

did some forearm, tri's and bi's work, as well as a few sets of 5 closegrip t-bar rows to make up for the db rows... felt way better and it was good extra back volume that I think I should continue working in.

all in all, pretty average day. On the health front got some test results that have me diagnosed with H. Pylori... a stomach infection. Did some reading and seems that the symptoms all seem pretty bang on to how I've felt the past YEAR, hilighted by my recent sickness... my constant run down state might be due to my immune system being jacked by this stomach infection, so next week off to the doctor to get a full run down and meds... hopefully this will help me out immensely!!!!

[huskybear]

Today

Box Squat to parallel 3x5 = 5/225, 5/245, 5/265... any lower and I wouldn't be able to control it. These were a wise shift in training, but they also show my lower back has slid to poor strength levels... using my belt for the final 2 sets was the only way to get the sets, and it was my lower back that was limiting... so lets see how this shift goes

Free squat 1x20 = 20/185... a great finish for my squats and these were pure hell.

45 degree back ext 2x10 = 10/bw; 10/bw... did these with a pause and my back was already fried from the squats... each session will have to try to increase sets to 4x10 and then reps up to 4x15 before adding weight... hate these now so I know they're a necessity

Abductor machine 2x5 with 10second pause = 5/75; 5/90... minimal weight but witih the pause and my knees above my hips, these were killer, need to increase volume like the back extensions... thanks Marcuswild for this brilliant variation

In all I'm happy with this session... making gains and understanding what I need to do to get my squat going properly. Funny but the box made me confident to sit and not dump the weight, so my troubles in the hole are likely mental too... though can't ignore my pathetic low back strength... either way, a good day

[huskybear]

Yesterday...

Military 5/3/1 (75-85-95%) = 5/125; 3/145; 1/165... the 165 was hard! need to drop the weight here and work back up, though fatigue is again a factor from work being busy and long.

Chins = 5/bw; 5/bw

Dips = 8/bw; 8/bw

Chins with purple band assist = 5, 6

Floor Press = 10/155; 5/185

Did some forearm, bicep and tricep work to finish off a rather disappointing showing. Chins and Dips sucked huge, and when I got to floor press my elbows were horribly sore.

Couple more days and I get a visit to the doctor to hopefully clear up my stomach issues which is great... on wards I go

[BULK_BOY]

Let's hope this bug gets "Squashed" quickly. Heal fast bro.

[huskybear]

Thanks BB, glad to see you back at it too!

Today...

Deadlift - 5/3/1 (75-85-95%) = bar, 135, 225, 5/315; 3/355; 1/395; 0/435; 0/415... well I got going here and wanted to see what I could do, so when I got to 395 it went very very well, probably another 2 at least in the tank, so I decided to take 435 for a run, and was only able to get it about 4" off the floor, disappointing for sure, so I immediately dropped it to 415 and got it to mid thigh and held it, and pulled it, but just couldn't get it locked out... still not bad today, got my lifts and tried a few things, and now I know I can smash the deadlift if I just get consistent... story of my lift

GHR = 10/bw; 10/bw; 10/bw

Goodmornings = 10/135; 10/155

Did some bicep and trap work and more heavy ab work. Started my meds now, which suck. But I'm figuring this will only get better. the good thing is because of one of the meds stopping acid production in my stomach, I can't drink or eat crap because it makes me sick - and I tested this only to find it very very accurate... so it's a good chance to clean up my diet significantly and maybe drop some of the bad weight and develop good habits again, so far so good with it anyway... onwards we go

[huskybear]

Yesterday went well..

Bench 5/3/1 (75-85-95%) = bar, 135, 5/190; 3/210; 4/230... very happy here... 230 flew up for the first 2 reps, and almost managed a 5th rep... My set up felt great, and my low back was fried from deads and now trying to get my arch, so finally feel like I got some where...

Dumbbell Rows = 10/90; 10/100; 5/110... the 110's were a pr for weight so this was great for me... think if my low back was feeling better might have had more in me, but still this was great

Incline DB = 10/60; 10/70; 4/80... just ran out of gas

Then did some extra tricep, bicep and forearm work to finish.

Overall, I feel like the past two sessions are a complete 180 for me... successful sessions with some great results for me... I'm feeling better to from the meds and finding I'm eating better and it's making a difference. Good things to come I hope!

[huskybear]

Today

Box Squat 3x5 = bar, 135, 5/185; 5/225; 5/255... despite the crap weight a great session... used a below parallel bench and seem to be getting better at my squat... time to get some video soon for some advice on the new technique!

Free Squat = 20/195... hard but worth it

GHRs = 10/bw; 10/bw

45 degree Ext = 10/bw; 10/bw

Abductor = 5x 10sec static hold with 150lbs x 2 sets

Adductor = 10/150; 10/150

Did some bicep work and forearm work, along with some calf raises/shoulder shrugs with the standing calf machine.

Pretty good day... the back and hip work a la MarcusWild is starting to pay immediately as my squat is staying more upright and just feel better under the weight... this work along with Sensei's stretches and videos seem to be getting me more confident and on track with my squats so we'll see how the future shapes up... either way I'm happy with this day

[huskybear]

Deload time... but first my favorite quote from the forums today

BW: Frong (Fat Strong)
225: Lots - Some/Quite a few
Max: More than Rhodes, less than Vinnie.

made me smile, which has been tough the last few days...

Military 3x5 (40-50-60%) = bar, 5/65; 5/85; 5/105

Chins = 5/bw; 5/bw

Dips = 11/bw; 11/bw

Purple band assisted Chins = 6, 6

Floor Press = 10/155; 8/175

Did some bicep, tricep and ab work too. Not bad. Understanding the importance of this week... felt good to put in work but not kill myself... felt good and hopefully will look for better numbers next mini-cycle...

[BULK_BOY]

Steady work my friend. Keep it up.

[huskybear]

yesterday...

Deadlift 3x5 = 5/225; 5/245; 5/245

GHR 3x10 = 10; 10; 10

Goodmornings 2x10 = 10/95; 10/95

Leg curls 2x10 = 10/60; 10/60

Did some ab work to finish. Pretty good session. Deads worked well to just get work in. The GHR's are coming along, but still taking alot of push-up to get the reps moving... the goodmornings were done with a really narrow stance to below parallel with some good back rounding before coming back up and seemed to push my lower back and hams in a different way which felt good... the leg curls were a nice touch and may have to stay to keep my hamstrings coming - won't really hurt I don't think.

Then in the evening I thought I was dying... had pain I've never experienced in my right side... so bad I drove myself to the hospital... there it got worse and they didn't take me seriously until I passed a nurse in the hallway on my way to puke and she was like "Hun you weren't kidding about being in pain"... first time I've felt pain enough to start having black outs... anyway, turns out I was passing a kidney stone and have a couple more still waiting to come... god bless morphine gravol and percocet... slept away the night and feel better today but not so good times still ahead... if it's not one thing it's another these days health wise... just have to keep plugging away.

[huskybear]

Yesterday...

Bench 3x5 = 15/135; 10/165... did these high reps instead to focus on keeping form and tight through out and did them all with extended pause on my chest before exploding up... wasn't taxing but felt good

T-Bar closegrip rows = 5/1plate, 5/2plates, 5/3plates, 5/4plates

Incline bench = 5/135; 5/135; 5/135

Then did some bicep and tricep work.

My back was feeling pretty tired, and the rows seemed to work well, but just not a great back day... the inclines were done with a closer grip than my flat bench... haven't done these in a long long time and I actually felt them in my triceps and chest, and felt like my shoulders got a break, so may need to move to these for a while in the next cycle... shoulders definitely need some rest... otherwise pretty good deload session, but nothing exciting.

[BULK_BOY]

Stones all gone? I've heard it hurts like Hell.

[huskybear]

Sister's married off, 5 days of fun done... time to get back to work

Today...

Military Press 3x5 (65-75-85%) = 5/100; 5/120; 4/140... my military press has gone stagnant... no idea what to do here... felt great up until the 140... have to sub this out for something else I'm thinking

Chins = 7/bw; 4/bw

dips = 10/bw; 8/bw

Wide-grip Pulldowns = 10/150; 10/165; 6/180

Floor Press = 10/135; 10/155; 6/175

Chuck V Pulldowns = 10/60; 10/75

Pushdowns - 15/100; 15/120

Accessory work was better than anything else... chins started well but faded... dips suck, and my shoulders are the problem here... did the pulldowns quick and explosive like Chuck V's in his video... same for the pushdowns, weight wasn't much but I did these as quick as I could and can feel the difference... everything was done with minimal rest between sets... tonight I'm feeling the back work pay off so we'll see how this goes for this 3 week cycle

[huskybear]

Today...

Deadlift 3x5 (65-75-85%) = 5/285; 5/325; 1/365... no idea WTF happened here... pulled the first rep and felt severe pain in my right side where I had pain last a-la- kidney stone. Couldn't take another rep and had to wait for this to subside... disappointing to say the least as everything felt great... seems I've lost some weight too as my belt felt loose on the usual setting.

GHR = 10/bw; 10/bw

supersetted with

Goodmornings = 10/95; 10/95

Did some leg curls and bicep work to finish.

Messed up session to say the least. The good thing is the GM's were done with more focus on my posterior chain than ever and seems to be working quite well inspite of the lower weight. Can't wait for the doctor visit... as I'm typing my back/kidney is still sore and has been all day now

[BULK_BOY]

Dang. Sorry to hear about the lower Back. Take care of it bro. This too shall pass........

[huskybear]

Wednesday...

Bench 3x5 (65-67-85%) = 135, 155; 5/175; 5/195; 6+1/215... actually pretty good go here... the 215 went really well and my 7th rep just couldn't lock it out, but still felt very fast which it hasn't in a while

DB Rows 3x10 = 10/100; 10/100; 10/100... hard work, but need to push my back stuff

Incline Barbell = 10/135; 6/155; 6/155... these were done with a closer grip and paused at the bottom for a couple of seconds and then exploded up... I just like this movement and the change from db's, plus I think with my dropping military, these fit in well

Closegrip T-bar rows = 5/1 plate; 5/2plates; 5/3plates; 5/4plates

That was it... today I can feel my core and lats are tired from the work, but overall I feel good... finally lol

[BULK_BOY]

Good to hear you had a solid workout.

Those rows look Monster!


I Assume the stones have passed?

Cheers mate.

[huskybear]

Well skipped out on my squat session last week, went to the doctors and still have a stone in each kidney... doctor says that if one is rumbling around, would explain why I have felt so bad lately... also there's a chance that after passing the last stone in messed up my kidney which has caused the constant pain... either way have to have some more tests and see what's up...

On the upside, I finally bought Wendler's 5/3/1 book... and now things make sense... have a few ideas about what I need to do, so we'll see if these adjustments work.

Today for military, I decided to drop the barbell military for this cycle, and come back next cycle with a properly calculated set up and take it from there.... so instead I'm taking Vincent's suggestion...

DB Clean and Press 3x3 = 3/40; 3/50; 3/60... these were fun and challenging!

Chins = 4/bw; 5/bw

Dips = 5/bw; 5/bw +15lbs

Vogelpohl style Pulldowns 3x10 = 10/150; 10/165; 9/180... I saw this in the Vogelpohl video in his dynamic squat warm-up and like how they force me to be faster and more powerfull in my pull... after doing them I feel more work in my back has been done, and I'm hoping they help my chin up development too... we'll see

(Smith Machine) Floor Press 3x10 = 10/135; 7/185; 10/185... now the smith machine wasn't the greatest, but I was happy to use it as for only the second time ever at the gym, there was a young lass who did chins, and was then military pressing when I wanted to floor press, and then followed that with squats in the only power rack... so I was ok on the smith machine given that something right was going on in the world

then did a bunch of bicep, wrist and trap work to finish.

All in all, I'm happy with how this went! Good times ahead I hope with my new knowledge!

[huskybear]

Good to hear you had a solid workout.

Those rows look Monster!


I Assume the stones have passed?

Cheers mate.

Thanks BB!

stones are still an issue, but going to do what I can regardless!

[BULK_BOY]

That's the Attitude Dude!

Looking forward to your advancement with your new book.