Greg's log without a clever title

[thatNUCKOLSkid]

this is a continuation of my log from the rawpowerlifting forum. i'm just a kid trying to get stronger and learn all i can. within the year i'd like to post my first elite raw total at either 198 or 220 (preferably 198). my name's greg nuckols and i'm open to any advice or suggestions, and i'm more than willing to help out anyone who would like me to.

Day 2

squat
225 6x3

bench
worked up to 355x1 (nice and smooth. better than my previous 345)
dropped back to 255x15

deadlift
225 8x1

pullovers
sets of 10, moving up 10 pounds each set from 30 to 90, then 100x6

[thatNUCKOLSkid]

as background, i'm 19. i've been training seriously for about 4 years. i started westside, made good gains, started getting hurt ALL the time, bounced around a bit, tried some stuff, got out of powerlifitng for a couple years, and now i'm just starting back. my routine is fairly unique, and i plan to stick with it until the gains stop coming. after my christmas eve/christmas day bloat-a-thon, i'm sitting right around 195-196, way down from the 240 i found myself at the end of this summer. i've only been training again seriously for about 3 weeks and HFT has helped me get a lot of strength back quickly, so i guess i'll just ride the pony til it drops.

[Kiff]

this is a continuation of my log from the rawpowerlifting forum. i'm just a kid trying to get stronger and learn all i can. within the year i'd like to post my first elite raw total at either 198 or 220 (preferably 198). my name's greg nuckols and i'm open to any advice or suggestions, and i'm more than willing to help out anyone who would like me to.

Day 2

squat
225 6x3

bench
worked up to 355x1 (nice and smooth. better than my previous 345)
dropped back to 255x15

deadlift
225 8x1

pullovers
sets of 10, moving up 10 pounds each set from 30 to 90, then 100x6

You bench more than you squat and deadlift?

Is this your program in its entirety?

Welcome to WBB

[thatNUCKOLSkid]

WHEW! feeling the reps from yesterday! still managed a solid deadlift session though

squat
light, fast, just as a general warmup

deadlift
worked up to 405x3

bench
some triples and singles at 185, just to get the blood moving

barbell holds
225 3x30 seconds

light curls

light pulldowns


my traps, lats, tris, chest and front delts were all killing my from yesterday! first time i'd gone over 5 reps with any appreciable amount of weight on any exercise since being back. my deadlifts just didn't have the pop they usually do, which i guess makes sense considering how my traps and lats were feeling. instead of working up to a heavy single, i decided to drop back and hit a solid triple to give things a bit of a break and work my grip a little more. my benches were suprisingly good too. i was really sore and tight, but the movement still felt mechanical and everything moved fast. overall it was a good day!

[thatNUCKOLSkid]

@ kiff: i definitely squat and pull more. if i had to take a guess at my squat max, it's probably somewhere in the neighborhood of 450-475. my deadlift is tricky. if i could grip it, i could probably pull in the mid-500s. i have little hands and a terrible grip however, and without chalk i can only grip around 450 at the moment. my grip is definitely my weak link and the thing that needs the most work, so i'm addressing it pretty seriously. as for my routine, it's set up in a 5 day rotation:

Day 1
Squat heavy
Bench form and fast
Dead weakness

Day 2
Squat recover
Bench heavy
Dead form and fast

Day 3
Bench recovery
Dead heavy

Day 4
Squat weakness
Dead recovery

Day 5
Squat form and fast
Bench weakness

i'll throw in back work and some light curls to keep my elbows healthy, and that's about it. pretty basic

[thatNUCKOLSkid]

my current training cycle, starting from it's beginning Dec 9

9th.

OHP:
45x3
55x3
65x3
75x3
85x3
95x3
105x3
115x3
incline:
115x3
125x3
135x3
145x3
155x3
bench
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x3
235x3

squat
45x3
95 2x3
135x3
185x3
225x3
245x3

chins
bwx5
bw+25x5
bw+45 3x5

deadlifts
135 3x1
185x1
225x1
275x1
295x1
315x1


10th

deadlift
45x3
135 3x1
185x1
225x1
245x1
265x1
285x1
305x1
315x1
335x1

OHP
45x3
55x3
65x3
75x3
85x3
95x3
105x3
115x3
125x3
135x3
incline
135x3
145x3
155x3
165x3
175x3
bench
175x3
185x3
195x3
205x3
215x3

squats
barx3
95x3
135x3
155x3
185x3
205x3
225x3

barbell rows
185 3x5


11th

squat
45x3
135 2x3
185 2x3
225x3
245x3
265x3 (faster than 225 yesterday)

dips
bw+70 3x5

sumo pulls
135 3x1
185 2x1
225 2x1
245 2x1
265 2x1
285x1

chinups
bw+55 3x5

preacher curls
75xtil i felt like quitting


13th

overhead press
45x3
55x3
65x3
75x3
85x3
95x3
105x3
115x3
125x3 (not impressive by any means, but a PR for this type of training)
incline
125 2x3
135x3
145x3
155x3
165x3
175x2 (not satisfied with bar speed so i shut it down)
bench
175x3
185x3
195x3
205x3
215x3
225x3
235x3
245x1
255x1
265x1
275x1 (bar speed still felt good)

squat
bar 2x3
135x3
185x3
205x3
225x3
245x3
275x1

bent over rows
195 3x5

deadlifts
195x1
225x1
245x1
275x1
315x1
335x1
365 2x1 (nice and fast)


14th

squat
barx3
135x3
185x3
225x3
245x3
265x3
285x1

shoulder press
overhead press
45x3
55x3
65x3
75x3
85x3
95x3
105x3
Incline
105x3
115x3
125x3
135x3
145x3
155x3
Bench
155x3
165x3
175x3
185x3

chins
bw+55 3x5

deadlifts
135 2x1
225x1
275x1
315 2x1


15th

deadlift
135 2x1
185 2x1
225 2x1
275 2x1
315 2x1
335x1
365x1
385x1
405x1 (easy and very fast. felt great)

pushing and squatting were both negligible. i remembered it was supposed to be a deload day.


16th

OHP
up to 135x3 (PR for this type of training)
incline
up to 185x3 (another PR)
bench
speed reps up to 245x3
single at 275
315x4 (i had at least 2 more. i'd be confident saying my bench is in the 350-365 range)

squat
worked up to 315x3. nice as solid. smooth and easy. i've found my groove again, so after another week or so of playing around with bar placement, it'll be time to start squatting like i mean business again.

bent over row
205 3x5


18th

squat
up to 385x1. very smooth
OHP
up to 115
incline
up to 165
bench
up to 225
deadlift
up to 3 singles at 315 with a 15 second hold after each
chins
65 3x5
preacher curls
lameness x a million


19th

squat
worked up to 275 for 3 paused singles
bench
worked up to 335. nice and smooth
pull
worked up to 205. 3 speed pulls conventional and 3 sumo
bent over rows
205 3x5


20th

squat
worked up to 245 3x3
OHP
worked up to 125
incline
worked up to 175
bench
worked up to 225 3x1 paused
deadlift
worked up to 425
dumbbell curls
1 set x tons of lameness


21st

squat
worked up to 185 5x3. fast and smooth
dips
90x5 (PR) 70x5
chins
70 3x5 (last rep of each set was ugly. too heavy)
deadlift
255 3x1 conventional and sumo. 30 second hold on last rep
curls
pumpalicious x infinity


22nd

squat
worked up to 405x2, then dropped back to 365x3
bench
185 5x3
deadlift
215 3x3 conventional and sumo (6 sets total)
bent over rows
215 3x5
curls
not worth mentioning


23rd

squat
worked up to 225 5x3
bench
worked up to 345x1 (kind of), 295x3
deadlift
185 for 6 singles
pulldowns
2 light sets, high reps
curls
light and pumptastic


24th

squat
worked up to 275 4x1 paused
DB incline
worked up to 100x10 (PR i think)
deadlift
worked up to 465x1 (sort of), then 365x3 (15 second hold on last rep)
curls
stupid
DB holds
70s for a minute


christmas

squats
worked up to 405x1, 315x5
OHP
worked up to 155x5
rows
225 3x5
sumo pull
275 3x3
chins and dips superset
3 sets with varying weight and reps

[thatNUCKOLSkid]

day 4

safety squat bar box squats (about 2 inches above parallel)
worked up to 265 3x3

deadlifts
8 singles at 185 (4 conventional 4 sumo)

bench
barx50

unsupported DB rows
4x5 each arm from 60 to 75

light curls

forearm work


light but productive workout today. i'm feeling a BIT overtrained after my last 2 workouts, but nothing a few light days with tons of sleep won't fix. the squats were to work my sticking point coming out of the hole, and felt solid. everything else was light and easy. the unsupported DB rows are basically the same movement as regular 1 arm db rows except that you don't put your other hand on a bench. i'm not sure about a carryover to powerlifting, but they work core anti-rotation and static strength in the hamstrings and low back. i could see them being really useful for sports, specifically for offensive linemen. i just like doing them, personally. the forearm work was light and laughable, but i talked to an 800 pound puller in the gym today about my terrible grip, and he recommended forearm curls and reverse curls with the barbell and dumbbells. static grip work, farmers walks, plate pinches, and all the other conventional approaches havent done anything for me, so i figure it's worth an honest try. if nothing else, huge forearms are awesome

[Coke]

Good luck with your goals Greg, take it to new heights.

[4g64fiero]

I like what is going on in here. I am struggling with my OHP as well.

[thatNUCKOLSkid]

@cocoa: thanks! right now my goals are pretty modest. i'd like to squat 500, bench 375, and pull 500 again. after that i'd like to hit something closer to 525, 385, 575 for my first elite total at 198. i'm still at the stage where gains are coming easy, but i think with hard work and solid advice i can make good progress.

@4g64fiero: my OHP is something i've never really worked hard enough at. i finally realized that i kept having shoulder problems because they were just too weak to support the weight i was benching (which definitely isn't to say i have or ever had an impressive bench, but my shoulders are just THAT weak), so i figured it was time to address that problem.

[Kiff]

@ kiff: i definitely squat and pull more. if i had to take a guess at my squat max, it's probably somewhere in the neighborhood of 450-475. my deadlift is tricky. if i could grip it, i could probably pull in the mid-500s. i have little hands and a terrible grip however, and without chalk i can only grip around 450 at the moment. my grip is definitely my weak link and the thing that needs the most work, so i'm addressing it pretty seriously. as for my routine, it's set up in a 5 day rotation:

Day 1
Squat heavy
Bench form and fast
Dead weakness

Day 2
Squat recover
Bench heavy
Dead form and fast

Day 3
Bench recovery
Dead heavy

Day 4
Squat weakness
Dead recovery

Day 5
Squat form and fast
Bench weakness

i'll throw in back work and some light curls to keep my elbows healthy, and that's about it. pretty basic

Ah that is an intense schedule!

I did not mean to question your numbers mate i just wanted to get an idea where you are for following your Journal!

Keep at it man!

[thatNUCKOLSkid]

day 5

squat
185 6x2 (first rep fast, second rep pause and explode out of the hole)

reverse band bench
worked up to 3 singles at 455

chins
bw+63 3x5

grip stuff


solid day again today. the long head of my triceps and my traps are still absolutely mangled from those dang pullovers, but it didn't affect my pressing today. i kept everything light and fast, basically just to feel some weight in my hands without affecting my pressing 2 days from now. chins were solid. to make the odd weight make sense, i used a 55 pound DB hung from an 8 pound chain. i'm feeling a lot better than i have the past couple days, and i think i'll be ready for a big squat day tomorrow!

some vids from today:
http://www.youtube.com/watch?v=iOggF7-1WKU
http://www.youtube.com/watch?v=lBIWrVR8aJ0

[thatNUCKOLSkid]

@kiff: the schedule's only as hard as i make it. autoregulation is the most important aspect of this routine as i decide which days to push it and which to pull back. and my recovery and speed days rarely go much over 50% of my max. they're just form work or active recovery. it's cool, i didn't take it as any disrespect. that was my fault for not giving some background.

[thatNUCKOLSkid]

bad day today.

squatted up to 405. went for 440 and tweaked a hammy.

the irony of this is that i just altered my program so i could ride it longer before it dropped or dropped me. unfortunately it dropped me a lot quicker than i would have figured.

what i learned:
1. i have a love/hate relationship with squats. i love them and they hate me. i'm not built to do them at all, and they are the only lift that i've gotten seriously hurt doing. for a least a while i'm going to switch to front squats and focus on my pull.

2. i need to do a hypertrophy phase. i didn't think i'd run into problems with the weights i was lifting, but i guess i was wrong. now that i have a decent strength base again, it's time to build a foundation again.

3. i need to approach every lift the same. i honestly think the reason i hurt myself was that i was too concerned about the lift. i belted up which i NEVER do, and just came into it with a different mindset. oh well. live and learn

time to rehab and work on some weaknesses, specifically my shoulders, lats, and grip. within a month i'll be back and better than ever!

[thatNUCKOLSkid]

bench
worked up to 335
dropped back to 225x12, 205x8,7 (rep strength is terrible)

DB incline
60s 3x6 with stretch and flex

dips
3x12

high rep triceps extensions and flies

grip stuff. using a fat bar makes wrist curls slightly less gay and a lot more effective.


hammy feels better than i thought it would. i'm going to play it safe, but i may be under some weight as early as next week. but still just rehabbing it for now.

[Coke]

Good deal with the benching, too bad about the ordeal with the squats but that is how it goes at times. You will bounce back and manage to continue raising up - we all have these types of setbacks man.

[Brian Hopper]

Good stuff in here Greg, keep it up and good luck...

Happy New Year!!!!!!

[thatNUCKOLSkid]

@cocoa: it's all good. i think that injuries are a turning point in training. you can react one of two ways. 1) cry and moan, see it as a roadblock, and let it set you back. 2) figure our the reason(s) why you got hurt, learn from it, and get better. really, at this point, a minor injury to wake me up from my little utopia of unrealistic progress without sidelining me for very long is probably the best thing that could have happened.

@brian hopper: thanks for the kind words! i see meet numbers from you on PLwatch from time to time and you're a BEAST. compliments from you mean a lot.

[thatNUCKOLSkid]

tested my hammy today. it was tender, but i think that i may be able to train tomorrow. not going to push it, obviously, but at least try it out a little bit. so now that my HFT experiment is over, here's the basic plan moving forward

training heavy 3 days per week

bench day:
bench to a heavy single (sub-maximal), then 5x5
incline DB press 3x6
dips 3x12
light flies and extensions

legs and back width:
front squats 5x5
chinups 5x5
lunges 3 sets high reps
wide grip pulldowns ramping sets of 10
hammer curls

shoulders/tris:
press 5x5
rear delt raises (gonna give the mountain dog style a try. my shoulders are a weak point. trying something new)
side delt raises 2x30 partials. 2x30 holding contraction
pullovers ramping sets of 10
JM presses 3x6

back thickness:
deadlift to a heavy (sub-maximal) single
bent over rows 5x5
rack pulls 3x12
shrugs 4x15
barbell curls 3x8


off days will just be stretching, form work, and maybe grip stuff. the main goal of this phase is hypertrophy, and 5x5 has helped me build a strength base steadily in the past. this is high volume (for me) but relatively low-intensity so CNS recovery shouldn't be an issue.

[Brian Hopper]

Your plan looks solid, all those exercises are great movements. But what are moutain dog style rear delt raises??? Do you perform your dips with weight or just BW? I love doing both, if I do BW dips then I shoot for higher reps.

[AdrianLarsen]

Keep up the hard work here bro

[thatNUCKOLSkid]

@Brian Hopper: the mountain dog style rear delt raises are from an article on t-nation. i'm not a biotest fanboy, but several guys on elitefts trust him (john meadows) including dave tate, and dave seems like the type that only cares about results. i'm just trying to add some size to my shoulders to help with pressing, and nothing has really helped in the past, and so when i saw a plan THAT radically different from everything that has failed, i figured it was at least worth a try. we'll see how it goes. I love weighted dips, and i do them as heavy as i can. i haven't gone over 5 reps for a while, so i stuck with bodyweight friday, but i'll add some weight next time. after my first bench day i'm considering dropping the reps for dips a little bit so i can add a little weight. really right now i'm just trying to get a little bigger. this may be an oldschool way of looking at things, but i figure a big muscle isn't necessarily a strong muscle, but it has more potential to get strong. my shoulders, biceps, and quads all need a little more mass before i can get to the next level. i've always focused on the "powerlifting muscles" (hamstrings, glutes, erectors, triceps, upper back, and front delts), but my weaknesses are starting to hold me back a little.

@AdrianLarsen: thanks for the kind words! i hope you enjoy the log.

[thatNUCKOLSkid]

front squats
185 5x5

chins
53 5x5

lunges
2 sets of high reps with light weight

wide grip pulldowns
sets from 10 every 10 pounds from 60 to 140.

hammer curls
40s 3x8


it's great to be a fast healer my hamstring is probably 85%, so i went lighter on the front squats than i probably would have, but i was still able to put some weight on the bar and get some work in. my elbows are bothering me from front squatting just a little bit, but that's just a matter of getting used to the form again, so i'm not too concerned about it. the lunges were light but they absolutely trashed me, so i cut a set. i'd say it was a pretty good workout overall.

[Coke]

No doubt, lunges are a killer movement - nice job throughout.

[thatNUCKOLSkid]

thanks cocoa!

off day today. stretching and grip work. short and sweet, shoulders tomorrow.