1-13-12: 5/3/1 Overhead Press: 3x5
3x120 rest 12 sec 3x120 rest 15 sec 2x120
Schwab Press (JM Press on Smith Machine)
Underhand Grip Pendlay Rows
Face Pulls with Rope
Was hoping to get 3 on my last set of rest pause but I was fatigued from the set of 8 earlier, so I only matched it. Either way, got my volume in. I was so worn out by the time I got to face pulls that I just winged it. Finally got my weightlifting shoes which helped a bit on bench but I need to increase by groin and calf flexibility to keep my heels on the ground better. Bodyweight was 187.6 before the gym, so I'm finally making gains, looking forward to the 3 day weekend, I'll finally be able to relax after all this school.
Last edited by amounirl; 01-15-2012 at 10:45 AM. Reason: Forgot to include Schwab Press
1-16-12: 5/3/1 Squat: 3x3
1x225 (working on 1 little thing on my form)
Good Mornings (trying them out)
Sumo Stiff Leg Deadlifts
8x135 with fat gripz
8x205 switched to hook grip with no fat gripz
4x8x255 hook grip (no bounce but also no pause/reset, b/c more weight, more time under tension, less CNS stress)
Weighted Abs (Full range sit up)
10 or 12x25 on a steep decline, dead stop every rep
Weighted Chin Ups
Great workout today, felt tired and incredibly sore afterwards. I probably could have gotten more on my squats, which were ass to grass btw, with no butt wink, but I didn't want to risk failure. Maybe I could have hit 8 if I stood up for a while and caught my breath, maybe 7 if I just pushed through at the pace I was already at, but I think 6 is good for my purposes. Front squats, 5x235 was truly the most I could get using that form, but my trainer noticed I was leaning forward quite a bit and we worked on my form a bit, just focusing on pinching my shoulder blades ever so slightly and arching my back, and it actually helped quite a bit. Normally I feel like my sticking point lasts for about half the lift, but this time since I was truly keeping my torso upright instead of bent forward, it felt a lot easier and like I was working more muscles. I'll hopefully set a big PR next time, I think I've got a good chance.
Assistance work... I only did 2 light sets of good mornings just cause I'm trying it out, but I'm doing stiff leg sumo DLs this cycle, so I worked up to 4x8x255, kicked my ass, I was so worn out, my hamstrings are gonna be killing me tomorrow. Good cardio. Did some weighted abs to decompress my back and also get a tiny bit of hypertrophy and such, then I just did one balls to the wall set of weighted chin ups since I was running out of time (had something afterwards), and limped out of the gym, my legs already getting sore.
Bodyweight is about 188.1 right now, I think I'll go to sleep around 190 since I"m a bit dehydrated and haven't eaten much yet today.
1-17-12: 5/3/1 Bench: 3x3
3x2x225 Paused competition style
Schwab Press (JM Press in Smith Machine)
added fat gripz
Face Pulls with Straight Bar
Today was awesome! I was incredibly stoked to have hit 5 reps with 225, massive PR there, I might have been able to hit more but I was mentally done and running out of breath at 5. It was kind of undermined by the fact that we worked out with a guy who benched 300+ at 148 when he was 17, in competition, which was a national record, and he hit 385 touch and go today at a BW of around 160. The guy's a beast. Then he repped out 2 plates for 21. Either way I'm still happy about 225 for 5. I got a little worried that it might have been because I took a pre workout today that had creatine, but I only had a half scoop and I only took it once, so even if it helped, it couldn't have added 2 reps. It did have caffiene though, so it might have given me more energy. Again, I felt I could have gotten more reps so I'm still counting this as a legit PR. I think it was a dumb idea to experiment with a pre workout today, I was not in the mood to lift today and it definitely gave me some motivation, but I should keep things consistant in each cycle. If I take it again it will be for a new cycle, and only for that cycle to see how much it helps. Also, I stretched a ton and managed to keep my feet completely flat today, I was pretty happy about that. Overall a great bench session.
Enough about bench, jerks went well, I kind of want to go heavier so that it stops being more cardio then strength. My technique was a bit off since it's my first time doing it in olympic shoes, but I'll probably get used to it fast. Schwab press felt a lot better with fat gripz since it put it way more on my triceps, not to mention the thumbless grip took my chest completely out. I got lazy at the end, so I finished off this short workout with some face pulls. I'm getting really strong with those, might have to go high reps since 120 is pulling my feet off the ground. Gotta get up my bodyweight. Speaking of which, I was 190.7 today, 189 when I left for the gym. Making gains, and I'm pretty damn happy.
Great work on the bench PR, mate. And yeah, pretty amazing that the other guy can bench so much at such low weight!
1-19-12: 5/3/1 Deadlift: 3x3
3x3x225 speed deadlifts in olympic shoes with EFS monster mini short band
1x10x155 working on form
Done. I was way too tired and sore to do more than this, in fact, I wasn't even planning on doing deadlifts, I was just gonna do dynamic, until my training partner called me a pussy and told me he was sore too. I grinded out 4 reps, I decided to use hook grip and just push until my grip failed, then do dynamic if I didn't hit 5. I felt my legs/back could have gotten 1 or 2 more reps with 375, but I was stoked that I managed to pull it for 4 with hook grip even once, let alone for 4 when my thumbs finally got worn out. Next time I'm gonna go for 3x405 with hook grip, hopefully I won't be sore next week. My training partner recorded a video so I could see my form, so I'll be putting that up soon, whenever he sends it to me.
I grinded out the squats but apparently I wasn't sitting back well enough, so I took off some weight and did a nice slow set focusing on form. Once I learned to push my knees out everything went well. Next week I'll go for 5x10x205 pushing my knees out. 10 rep sets of squats are freaking cardio. I was really tired afterwards so I left without doing hamstrings or upper back, but I still feel I got in a good workout today. Tomorrow is overhead press day and I'm going to aim for 3x5 pendlay rows and 50 pull ups in as few sets as possible.
Last edited by amounirl; 01-19-2012 at 10:32 PM.
1-20-12: 5/3/1 Overhead Press: 3x3
3x140 rest 30 sec 2x140 rest 30 sec 3x140 rest 30 sec 2x140
5x10x155 paused at the bottom of the 10th rep on each set
JM Press with EZ Bar
Wideish Grip Chin Ups
50 reps total, I think it went like 10, 5, 9, 8, 6, 6, 6. Something like that. Did very short rest after the first set before I realized it was a bad idea. Tried to get 7 on the last 2 sets but went to failure.
Today was a pretty solid workout, my prescribed reps for OHP were super easy so for my rest pause I went above and beyond, instead of doing 3x2 with 15 sec rest I did 3, 2, 3, 2 with 30 sec rest, all with 5 lbs over prescribed reps. My wraps popped off on the 2nd set which is why I only got 2, then the last set I might have gotten 3 but if I didn't it was due to fatigue.
Bench was super easy with 135 even paused so I went up to 155 and smoked it, next week I might bump it up to 165, since I can do 155 easy with the pause at the end. Tried JM Press with an EZ bar since I saw a video of Doug Young doing it that way, feels a lot better than a straight bar while not aggravating my elbows, so looks like I won't have to resort to the smith machine to save my elbows anymore. Got some solid Pendlay rows in, very strict form, I also had a few warm up sets, then went too heavy and ended up kipping, so I put it down to 155 and got a solid 3x5. Then I had a competition with my training partner to see who could reach their goal first, for me 50 wideish grip chin ups and for him 75 pull ups. I ended up barely beating him, but he had 50 when I had 32, so he obviously would have beaten me if we didn't scale to our strength levels.
Got a video of OHP, will be posting both videos hopefully pretty soon.
Strong deads and overheads! Good work!
Never tried hookgrip, myself. What're the benefits of using it?
Thanks man, it's kind of a personal preference thing but one major benefit is that it develops your back more evenly. My left rear delts and traps/lats were lagging a bit when I used mixed grip, even though I was doing rows with a normal grip, so this helps to fix and prevent that, then also it lets you get into a better starting position, at least for me. It hurts a lot but once you get used to it with light weight then try it out with heavy weight, this was my first time using it for heavy deads and I definitely like the starting position a lot better. The only thing is my thumbs failed before my posterior chain so I still have to get used to it a little more xD
I just wanted to write down my goals so they're up somewhere, after all my training log is probably the best place for them. They're lofty goals and I don't know if I'll hit them but I want them up here. I want to hit a 300 bench, 405 squat, and 500 deadlift by the time I turn 18, and weigh at least 200 (not concerned with an upper limit for my weight/bodyfat percentage though). I want to bench 405, squat 550, and deadlift 700 by the time I'm 25, weighing under 230 at under 12% bodyfat, hopefully by 20 at under 18% bodyfat. In my lifetime I want to push for a 450 bench, 600 or 650 squat, and 750 or 800 deadlift at under 242 lbs, hopefully under 18% bodyfat. All raw and drug free. If I stall for a whole year I will switch to single ply lifting, never multi ply.
1-23-12: 5/3/1 Squat: 5/3/1
Ghetto Reverse Band GHR on Lat Pulldown
Weighted Pull Ups
Decent workout, 345 was way below parallel, but maintained my back arch with no butt wink (according to my training partner). Wish I got a video. I was gonna push for a 275 front squat today but I was really worn out after grinding the 3rd rep with 250. Did some GHRs on the lat pulldown with a reverse band, I'm gonna be super sore. I think next cycle I'm gonna do stiff leg sumo deads on squat day and GHRs on deadlift day. Weighted pull ups, good stuff. BW is about 191 today.
1-24-12: 5/3/1 Bench: 5/3/1
1x290 lift off only
Done. Today my bench was all over the place, my set up was crap which kind of impaired the work out, plus I was feeling pretty tired so I wasn't very explosive. Everything felt slow and heavy. Basically, it was an off day. I had originally planned to do 240 and push for 3 but I didn't feel up to it, so I did 245 for a single. It felt to easy so I went for a second rep and failed it. I think I could have gotten that second rep if I didn't set up so low and fatigue myself just unracking the weight. So I did a couple heavy solo lift offs, working up to 290, and worked on my set up a lot. Unracking 290 by myself felt easier than the 215 I unracked from a crappy position. To cheer me up, Jerks went well, I changed 180 to 185 and smoked it with more left in the tank. Did my face pulls and got out of there.
1-26-12: 5/3/1 Deadlift: 5/3/1
Had a nice deadlift session today, though my hook grip kept crapping out so I had to resort to mixed grip, as you'll see in the video, but either way it was a nice PR, so I'm happy about that. Kinda messed around with face pulls between sets and stuff, but deadlifts wore me out so I didn't do any serious assistance. Did some squat walkouts but that's not really all that taxing, so yeah, bodyweight was 194.4 after stuffing my face yesterday, 192.8 when I got home today from the gym, after eating ~3 rolls of sushi at this really great restaurant my training partner showed me near my gym.
5/3/1 OHP: 5/3/1
Rest pause with 15-20 sec rest between reps 4x150
Bench Press with Fat Gripz
5x10x165 Paused the last rep of each set James Henderson style.
Rack Lockouts from Right Below Sticking Point
Alternating Sets of Chin Ups and Pull Ups at BW 190-193
54 reps total, I think it went like:
No video today. For overhead press I accidentally put 160 instead of 150, so I only did 1 rep, but the 2nd I tried to grind for a bit, and didn't make it. I realized right after that I put on the wrong weight, so to make up the volume I lost I did my rest pause with 4 sets of 150 instead of 3, which went pretty well.
For my supplementary high volume bench, I finally found a really good groove, even with the fat gripz throwing me off a bit. I found a way to set myself up where my eyes are always right under the bar, and my back is always tight. I went to failure on the last set, missed it at the top, but it's all good, I'm deloading next week so I want to leave little to nothing in the tank today. I also did high rep face pulls in between sets of bench, I did around 80-100 reps total with fairly light weight.
On that note I went to failure on the rack lockouts as well, tried to do a second rep with 225 to no avail. I might start doing those after next cycle in place of the high rep bench presses, I want to do the high reps next cycle just to keep working on form. Alternatively I could do them on alternating weeks.
To finish off the workout we had a chin/pull ups contest, each rep was full range of motion with no bouncing, chin up over the bar, I paced myself a bit so I might have a better chance of winning, the last set of 10 I knew I would have failed if I went for 11. He ended up beating me by .4 reps.
Went to a buffet and weighed in at 194.9 afterwards, though it could have been higher if I didn't get rear ended on my way home and have to spend 45 mins trying to convince the guy he didn't need to call the cops, lol. Just a fender bender.
1-30-12: 5/3/1 Squat: Deload
3x10x25 lbs in each hand
1 Leg Romanian Deadlifts
Trained alone today, fastest training session in a while, I left my house at a little before 12:00, went to the gym 20 mins away, went to a buffet, and got home a little after 2:00. I weigh about 192.8 right now, I guess I'm also gonna do a deload on the eating, just eating when I'm hungry, but no forcing like I usually do. But anyways, the squats and front squats were obviously easy, and so was the other stuff, except since the movements were so awkward (first time doing them). I felt really sore and fatigued right after, breathing hard and drenched with sweat. I might have sweat more because I went earlier and it was a bit hotter, but I was absolutely drenched, my clothes were like they just came out of the wash, except they smelled like sweat... Interesting doing these movements, I really didn't like the 1 leg deads but the lunges were pretty good, nice weighted stretch, although it felt a lot like cardio... Calf raises were ok. I meant to do more but I got a phone call and left the gym so I could talk, and didn't really feel like going back in and doing more sets and then upper back. I'll just throw that in tomorrow.
1-31-12: 5/3/1 Bench: Deload
1 Clean then Jerk for Reps
15x65s 3 Rep PR!!!
Underhand Cable Rows
Some Lat Machine Just for Fun
That's my easy deload workout. It sucks cause I felt pretty strong benching today, I might have been able to hit some serious weight. My set up is getting tighter and tighter. Went to the sushi buffet again, I think I was 193.8 when I got home. Good stuff, although I feel like I'm getting smaller and fatter for some reason. Hopefully it's just psychological...
5/3/1 Deadlift and Overhead Press: Deload
Hook Grip Rack Pulls, Held for 10 sec
365 (hurt like a bitch)
405 (almost broke my thumb)
Close Grip Bench Deload
Seated Dumbbell Overhead Press
6x50s with no back support
Dumbbell Upright Rows
A few random sets throughout the workout.
Done. Easy stuff, not much to be said. Bradford Press was pretty good, can't wait to slap some real weight on there next cycle, though this was still decently challenging for me being that the movement feels awkward right now. Can't wait to hit some real weights next week. Also those hook grip rack pulls I felt like my thumbs were being ripped off. They're all cut up right now. At least I did some lift today that made me feel like a man :P. 196.5 BW after buffet today. Also makes me feel like a man, I'm almost 200!!!
Last edited by amounirl; 02-03-2012 at 11:52 PM.
So I'm gaining about 2 lbs a week right now and if I bulk till June I'm gonna hit 250 lbs. That's a bit much, so I'm thinking about going on the Anabolic Diet (a Cyclic Ketosis Diet) once I hit 225 lbs, and see if I can still progress strengthwise that way, while losing fat. If not I might carb cycle in a different way, high carbs on lifting days and low carbs on non lifting days, the only problem with that being that I'll never be in ketosis. Or I'll just do a solid cut. Nobody's posted in my log besides me for a while, but if anybody's still reading this, let me know what you think
2-6-12: Squats 3x3
I'm gonna "vlog" this entry. I'll just put up my "heavy" work sets:
I also did 8x275 sumo stiff leg DLs afterwards.
Last edited by amounirl; 02-06-2012 at 03:50 PM.
Bench (with pull ups in between sets, only remembered at the end)
0x245 paused too long
Jerks (supersetted with sets of 5 pull ups on the top of the squat rack, basically a square fat bar)
5 pull ups
5 pull ups
5 pull ups
5 pull ups
5 pull ups
1x200 pretty much push pressed it
rested a bit
10 pull ups
Basically I did ~45 pull ups total
EZ bar JM Press(Supersetted with pulling stuff)
Pretty damn good workout, bench went decently, 3x235 puts me at just about 255 predicted max. The paused reps went ok, the first one I thought my training partner was gonna say "press", and he thought I'd do it on my own, so I ended up missing it. The second was perfect. The third my glutes came off the bench and I ratcheted it, but for training purposes it was fine. So I still need to work on my form. Jerks were awesome, 190 felt way too easy so I went up to 200, and I smoked it. The last set I basically power jerked/push pressed it, I barely did the split. Felt awesome. Some of the pulling stuff I did in a superset with JM press included curls with the same weight, then at the end I finished off with a set of 20 bent over underhand rows.
2-9-12: Deadlifts 3x3
Last edited by amounirl; 02-13-2012 at 09:10 PM.