The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 5 123 ... LastLast
Results 1 to 25 of 112

Thread: Ajack's Log

Hybrid View

  1. #1
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114

    Ajack's SS Log

    UPDATE! 12/09/09

    Currently preparing for my first meet April 25th. Using 5/3/1 methods.

    Body weight is up to 205

    Current Maxes are:
    Squat 385
    Bench 295
    Dead 450

    See post 79 for current programming.
    http://www.wannabebig.com/forums/sho...1&postcount=79


    EDIT: Now doing starting strength, see further posts for SS workouts.

    I want to create this log for a couple reasons

    1)Accountability
    2)Comparability
    3)Education

    Back story:
    About 2 years ago I weighted 155lbs, trained and ate hard and got up to about 207. Two 21 credit semesters and a graduation later I'm back down to 183lbs and weak as ****. My appetite too has been shot, and I've been eating like crap.

    Short Term Goals:
    Build strength fast in many core lifts, and hope muscle memory will help me get back to my former physique.
    Start eating like a man again.

    Long term Goals:
    Stronger and bigger than you.

    Plan: -Training: I've always had the most success with a push/pull/legs split. 3 days a week and trying to add weight each week until I can't anymore.

    Monday: Legs
    Squats 4x6-10
    Posterior chain movement: SLDL, GM's, Pull Throughs
    Calves
    Weighted Abs

    Wednesday: Push
    Bench 4x 6-10
    OHP
    Dips
    Side raises

    Friday: Pull
    Deadlift 4x5
    DB Rows/BB Rows
    Chin Ups

    Sticking to a few movements per session to be able to hit them as hard as I can, build GPP, and gain strength throughout.

    Diet:
    More foods, lots more, not crap either, ok maybe some crap.

    Supplementation:
    Whey
    Mutli
    Creatine
    BCAAs
    WMS
    Fish Oils
    You know, the basics.

    -Ajack
    Last edited by Ajack; 12-09-2009 at 07:09 AM.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    7/27/09 - Legs

    Free Squats
    Barx10
    135x10
    155x10
    175x8

    SLDL
    135x10
    135x10
    135x1 - Too tight at this point didn't want to kill myself this first session

    Weighted Decline Bench Sit Ups
    BWx15
    5lbs behind the head x12
    5lbs behind the head x10

    Overall good sessions, this is going to be harder than I though, but I'm down for the challenge. These first couple sessions are going to be me getting back into and starting slow as to not get hurt trying to muscle **** the numbers I used to.

    -Ajack

  4. #3
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    7/29 - Push

    Warm Up with bar and tons of rotator cuff exercises.

    BB bench
    95x10
    135x10
    155x10
    175x8

    DB OHP Strict form
    30x10 x7 x8

    Side Raises
    10x10
    15x10
    15x10

    Dips
    BW x10 x7 x5


    Again, starting slow, I've lost so much strength this stuff is actually challenging right now. Kinda makes this log super boring right now but hey gotta restart somewhere.

    A squatting story...We've all seen the quarter squat kids, it's become so cliche to make fun of them now BUT, I was so impressed but this today it needs retold.

    Ok so there is a guy at the gym with HHHHAAAYYYYUUUUGGGEEE arms, just jacked shoulders, nice back and chest to match. He must know what he's doing, you dont just trip into a phsyique like that, or so I thought. Today apparently was leg day for him. Box squats were up first. Now I've trained with westside guys, read everything mark rippetoe has written, supertraining cover to cover, every Dave Tate article, Louie Simmons video,... etc, etc. I've taken my squat from 135lbs to 405lbs in a couple months. And I still don't think I know **** about squatting but, holy ****! Literally I've never seen someone extremely wide leg, 4 inch depth, curved back, knee wrapped, straight foot squat to a BENCH ever in my life. I could understand if this was someone new to the gym but this guy is massive...I mean REALLY? REAALLLY? Just goes to show ya just because someone looks like they know what they're doing, doesn't mean they do. Do your research and educate yourself.

    -Ajack

  5. #4
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    Eated foods today. Yum. Since I've started eating well, adding in the creatine, and drinking more water I've stuff about 4lbs back in my mass. Weighted 186 this morning, and hopefully some of this water/cals will start translating into strength.

    Ajack

  6. #5
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    7/31/09 - Pull

    Deads
    Barx10
    135x10
    165x5
    195x5
    225x5

    Chins
    BW x10 x6 x5

    DB Rows
    40x10
    50x10
    60x10

    DB Curls


    - Ajack

  7. #6
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/5/09- Pull + Squats

    My gym is closed this week for upgrades or something so I trained at the university. The just got a bunch of sweet power racks with band pegs and new boxes so I decide to play with some banded box squats.

    BW squatsx20
    Bar w/choked green bandsx10
    Hip warm up
    135 and green bandsx5
    135 and green bandsx5
    185 and green bandsx5
    225x3
    135x10

    Bench
    barx20
    135x10
    155x10
    175x5
    95x10

    Standing OHP DBs
    25x10
    35x10
    35x10

    Up right rows
    45x10x3

    Dips
    BWx10
    x9
    x5


    Still diggin out of the hole.

  8. #7
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    Monday 8/11/09 Legs

    Free Squats
    Barx20
    Hip Warm up and stretching
    Barx10
    135x10
    165x10
    195x10
    225x7

    SLDL
    115x10
    185x5
    115x10

    Seated Calves
    45lb plate x20 x4 slow

    Decline sit ups
    BWx15
    5lb behind the headx x10 x10
    I relaxed my at the bottom on these, made it 1000 times harder.

    I was pretty pumped about the 225x7, maybe had 8 but didn't want to push it so early in the game. Still pretty good for those higher reps for me, try to hit it for 10 next week then another set after.

    The SLDLs were disappointing, I was fried from squatting and my right hamstring was painfully tight so just worked the reps to pump some blood around. I'm gonna do pull throughs or GM from here on out, SLDL's are working out well for me after squatting.

    Overall, good session, real happy about the progress in the squats so far. Hopefully will carry the momentum on wards to push day tomorrow.

    -Ajack

  9. #8
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/11/09 - Push

    rotator cuff warm up 10 minutes

    Bench
    135x10
    165x10
    185x8
    135x10

    Standing BB OHP
    65x10
    85x6
    65x10
    65x10

    Dips
    BW x10
    BWx 10
    BWx8.5

    Upright rows
    65x10
    x10
    x10

    Pec Dec (lol)
    40x15
    40x12
    40x12

    Bench is still getting stronger, dips are coming along nicely, next week will be all sets for 10 no doubt. OHP still needs work but felt stronger than last week. Deads friday, and chins too, looking forward. Stronger...

    -Ajack

  10. #9
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/14/09 - Pull

    Dynamic Warm up 5 minutes

    Deads
    135x10
    185x5
    225x5
    285x5
    305x5

    Chins
    BW x10
    X5
    x3

    DB Rows
    40x12
    50x10
    65x10

    Strong deads today felt good. Chins need lots of work, gonna keep pluggin away.

    -Ajack

  11. #10
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/17/09 - Day 1 Starting Strength

    Dynamic Warm Up

    Back Squats
    barx10
    135x10
    185x5
    225x5
    225x5
    225x5

    Bench
    barx20
    135x10
    135x20
    165x5
    165x5
    165x5

    Passed on the DL's today since I pulled friday

    Standing Abs
    "4" x12x3

    Dips
    BWx10
    BWx10

    Good times, should be fun, may have started a bit high on the squat but I can always deload it.

    -Ajack

  12. #11
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    Did some foam rolling last night before bed. I'm gonna have to stay on top of recovery and getting enough calories for linear progression. Went to sams and loaded up on some steaks and more whey. May take a walk tonight and foam roll some more 230 5/5/5 tomorrow, pressing, rows, and chins tomorrow. Starting 1/2 GOMAD for right now with 2% milk. Almost for the day on that.

  13. #12
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/19/09 Workout B Session 2

    10 minutes biking warm up
    Light stretching and Hip warm up

    Squats
    135x10
    185x10
    230x5 (good bar speed)
    230x5 (good bar speed, leaned forward too much on last couple)
    230x5 (good bar speed, better form than previous)

    OHP
    barx10
    75x5
    75x5
    75x5 (fast bar speed on all)

    Pendlay Rows
    95x5 (too light)
    105x5
    105x5 (real light)

    Chins
    BW 8/8/7

    Stretched real well afterwards to help recovery.

    Squats were strong, I can do them easy, just gotta get past my head, mental toughness is a big part in moving your squats. OHP and Pendlay Rows were light and form was perfect. I feel like they are a good place to start and I'll add 5 lbs each workout for now. Will walk the dog tonight and foam roll to help stimulate some more recovery.

    -Ajack

  14. #13
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/21/09 Workout A Session 3

    Road the bike for 10-15 minutes and Stretched to keep knees and hips warmed up.

    Squats
    135x10
    185x5
    235 5/5/5 Holding tight on form still (okay bar speed at bottom, fast at top)

    Bench
    barx30
    135x10
    175 5/5/5 (heavier than I though but bigger jump than I intended)

    DL
    135x10
    285x5 (lost grip at #4 switched to alternating 5 flew up)

    Dips
    BW 12/12/10

    Standing Abs
    #4 15/15/15

    Squat form was better this session than Wednesday, kept my back much tighter, knees pushed out and chest up. Some reps were slower than others but the more I focused form the stronger I was. Jumped 10lbs by accident on the bench but I'll just got 5 from here on out. As for dead lifts 285 is a good place to start I think since I can pull 305 for 5 already pretty easily, just gotta work on grip with double overhand. Alternating grip works fine no problem holding the weight, also, i have no chalk at the moment either.

    -Ajack

  15. #14
    Senior Member Drew92's Avatar
    Join Date
    Jul 2008
    Location
    Michigan
    Posts
    951
    Nice work. So what have been your all time best PRs?

  16. #15
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    My previous all time bests look something like this:

    Benched 265 x1
    Squatted 335 raw x1
    DL 385 x1

    box squatted 405 once too lol

    These came about a year ago I'd say but I've been pretty untrained since and it's hurt my strength. Also, I was about 15lbs heavier, but a lot more body fat too. Going just work on my strength raw and slowly to build a good base this time.

  17. #16
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/24/09 Workout B session 4

    10 minutes bike warm up and stretching

    Squats
    Barx10
    barx10
    135x10
    185x5
    240 5/5/5 (Last rep was a grinder but generally still o.k. speed, hard but not grinding them out yet)

    Press
    Barx10
    80 5/5/5 (fast bar speed)

    Pendlay Rows
    115 5/5/5 (fast bar speed)

    Banded Adductor with blue band
    1x25

    Ok, so this weekend was terrible for recovery, tons of running, drinking and very little sleep, probably ate a boat load of calories though. So therefore, after getting up early for work today I was extremely tired and my knees have been bothering me. So I did a little research and found out that since I've been squatting in my nike shox, I was probably having my knees slide forward a bit and putting too much tension on them from slacking hamstrings and glutes. So I went and got some new converse all stars, and did some work with the "TUBOW" (terribly useful block of wood). It was a little weird with a flat shoe and making sure I was going back enough but, it worked really well and I really think I actually improved my form massively. I completely intended on just working a few light sets and working on form only today but I decided the hell with it and just went for my progression sets and did quite well too. With the form adjustments, I can feel it much more in my glutes and lower back, and they definitely feel like a weak spot in this movement.

    My pressing form today was also much better than last week, moved the bar in more of a straight path. I will say the amount of stabilizers this activates in incredible. I was shaking on nearly every rep from doing these after squats. Anyways, rough day but got it done and got stronger.

    -Ajack

  18. #17
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    Stretching, short walk and foam rolling for some active recovery today. Knees feel much better after form revisions yesterday and I've been watching nearly hundreds of videos and reading Rip's suggestions, tomorrow's form should be even better.

    -Ajack

  19. #18
    Senior Member Drew92's Avatar
    Join Date
    Jul 2008
    Location
    Michigan
    Posts
    951
    Quote Originally Posted by Ajack View Post
    Stretching, short walk and foam rolling for some active recovery today. Knees feel much better after form revisions yesterday and I've been watching nearly hundreds of videos and reading Rip's suggestions, tomorrow's form should be even better.

    -Ajack
    Its good to see you are dedicated to your lifting. Keep it up.

  20. #19
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/26/09 Workout A Session 5

    10 minutes on bike

    Squats
    Barx10
    barx10
    135 10/10/10

    Bench
    barx20
    135x10
    180 5/5/5

    DL
    115x10
    225x5
    295x5

    DB Curls (4 teh biz peakz brah!)
    15x15
    30x10
    10x10

    SO I seem to have some sort of infection in the tear duct of my right eye. It's bother the **** out of me. And I had some McDonalds for breakfast this morning that gave me heartburn that last ALLLLL day even taking my prilosec in the morning. So I decided to deload the squats for the day and really worked hard on hip drive, keeping my knees out, head down, and shins up. I had a super crazy lower back pump, like almost unbearable. Don't know if this is because I'm emphasizing something too much or I just found a weak point with a more correct form or this dymatize energized xpand xtreme pump finally starting to do it's job (first time I felt the beta alanine kick in today, man that's a weird tingly feeling). I really need to get some videos of my squat form to see what I'm doing. My knees feel great though seem to have fixed that problem. DL's were strong and did over hand grip for the first 3 reps and alternate for the last two. Benching moved nicely too; I can really like I'm getting stronger here.

    Going to the doctors tomorrow and hopefully getting some antibiotics to clear up this eye thing then it's on to squatting 245 Friday.

    -Ajack

  21. #20
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    Weighted about 192-193 this morning. That's about 10lbs since starting this log, the weird thing is my pants are more loose in the waste but all my work shirts are getting tight as hell in the neck. Seem to be slightly leaner around the waste too. Oh stronger too as you can see above.

    -Ajack

  22. #21
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/28/09 Workout B Session 6

    7.5 minutes bike riding, stretching

    Squats
    Barx10
    135x10
    185x5
    225x2
    245 5/5/5

    Press
    barx10
    85 5/5/5

    Rows
    85x10
    135 5/5/5

    Short workout today. Accomplished what I wanted to today and left, still getting stronger. Need to put more and more food into me though. Don't want to stall out on growing.

  23. #22
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/29/09 GPP

    10 trips 75lb tire sled, 5 forward up hill, 5 backward down hill. Tire + Ashpalt friction = hard. Nice easy workout. Took some bcaa's, creatine, and some caffiene pre workout. 40g whey 60g wms/dextrose mix and 5g leuine postworkout. May do this more often, it's so damn simple and quick.

  24. #23
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    8/31/09 Workout A Session 7

    Squats
    barx10 x10
    135x10
    185x5
    250 5/5/5

    Bench
    Barx20
    135x10
    155x5
    185 5/5/5

    DL
    135x10
    305x5

    Dips
    BW 12 / 12

    Standing Abs
    40x15
    55x15
    55x12

    -Ajack

  25. #24
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    9/2/09 Workout B Session 8

    Rows
    barx10
    barx10
    135x5
    140 5/5/5

    Press
    barx10
    115 5/5/5

    Squats
    115x10
    135x5
    225x5
    260 5/5/5

    Chins
    BW 10/8/5

    Wasn't even going to squat today but did anyways, still kicking ass though. Steady slow progess, 40lbs on my squat since the beginning of starting SS. like 30lbs on my press too. 185 bench this week was easier than ever also. Need to sleep well these next two nights for 265 squats on friday.

    -Ajack
    Last edited by Ajack; 09-02-2009 at 07:05 PM.

  26. #25
    Senior Member
    Join Date
    Aug 2008
    Location
    Pitttsburgh, PA
    Posts
    114
    9/4/09 Workout A Session 9

    Hanging Leg Raises
    BW 10/10/10

    Bench
    barx20
    135x10
    135x10
    195 5/5/5

    Dips
    BW 12/12/12

    Squats
    barx10
    135x10
    185x5
    225x3
    265 5/5/5

    Deadlift
    135x10
    225x5
    315x5

    -Ajack

Similar Threads

  1. Pro Journal - Brian Hopper's Training Log
    By Brian Hopper in forum Member Online Journals
    Replies: 4506
    Last Post: 01-02-2012, 09:50 AM
  2. Dropping a log - TJM's deadlift log!
    By TJM in forum Member Online Journals
    Replies: 0
    Last Post: 02-28-2008, 04:17 PM
  3. Fuzzy versus Log, will fuzz triumph, or be outsmarted by log
    By Fuzzy in forum Members' Pics and Videos
    Replies: 6
    Last Post: 08-12-2007, 11:09 PM
  4. How do I create a log?
    By Chizniz16 in forum Bodybuilding & Weight Training
    Replies: 7
    Last Post: 03-30-2005, 09:11 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •