5x185 just fixing a few things on my form
20-25, maybe 30 pull ups total from in between sets. Let's just say 20.
Cable Rows Underhand
JM Press supersetted with 100 lb rope facepulls
3x8xramping JM press weights.
I felt really sluggish today, possibly because I was lacking sleep, possibly because I skipped my upper day on friday, so my upper body's basically been dormant for a week. Bench went pretty poorly, I might have been able to get 5 with 225 but I would have most likely hit failure. Then I tried to hit 5 with 220, which was my original prescribed reps (but I was too lazy to load on all those small weights), but I was either too fatigued or too weak to hit 5. I'll write today off as a bad lifting day just because I felt sluggish. I need to start progressing my pendlays like I did back on stronglifts, I'll do them every monday and progressively load them up 5 lbs a week. Next week I'll try to ramp them like this: 135x5, 155x5, 170x5, 185x5. Hopefully I'll remember. Just finished off with my upper back volume and triceps volume, then got out of there. I hit 8x35s on each side of the EZ bar on JM press with 1 or 2 more in the tank, so I'll up that on Friday. Accidentally deleted the 225x4 but here's 220x4.9:
I've decided to take the slower bulking approach. I'm going to aim for about 1-2 lbs every 2 weeks, 2-5 lbs per month of gains. That way the most I'll be by the time I'm 18 is 220. It's also easier since I don't need to force myself to eat. It should be easy, all I need to do is not force myself to eat as much, unless I start to lose weight.
My weight right now is 193-197 and my waist is 33.5-34, let's just call it 34. My stomach is 32 inches and 36 when I'm bloated.
If I ever weigh in below 193 then I'll start eating more, probably force feed that day, if I gain over 5 lbs in a month I'll start eating less.
Thursday 2-16-12: Deadlifts 3x5
Hook Grip Deadlifts
Low Box Squat
A couple failed attempts at repping our flimsy set up (foam roller attached to lat pulldown with mini bands).
Hook Grip Kroc Rows
15x100 Right (cheated on the last 3)
15x100 Left (cheated on the last 1)
Hook Grip Shrugs
Today I kept my deadlifts light and just worked on form, and hook grip. I managed to get solid lockouts on all my sets. I actually found out that even though my back always looks rounded, it's just because I naturally have big spinal erectors. It's the bulge of the muscle. Basically to see if I'm rounded I need to look at the point without bulge above my erectors and the point without bulge below it, and make sure they connect in a straight line. So I was pretty stoked about that. Today was my first time doing box squats properly, so I kept it light. We tried to set up a GHR on the lat pull down by attaching a foam roller to it with mini bands, but that went terribly. My training partner managed to do it, even with the seat for the lat pulldown being so narrow, but for me it just felt super awkward and the foam roller hurt like a bitch in my quads. I guess I need to roll more and get used to it. I did hook grip kroc rows with my forearm on the bench so I couldn't cheat as much, although I still managed apparently to cheat the last 3 reps. Then the left side went a lot better (I swear my left hand must be bigger because my hook grip is 30x stronger in it, even though my normal grip is stronger in my right, but they look the same size side by side...) Then I did some shrugs with hook grip, the first few reps felt really awkward, since my arms are fairly long and when I shrug the bar grinds my member, but I screwed around with my set up mid set and managed to get the last 10-15 reps pretty clean, good ROM. Either way the main point was to work on grip, and my thumbs are toasted and shredded up right now. Finished off with some neck extensors with 15 lbs and called it a night.
Friday 2-17-12: Overhead Press
5 pull ups
5 pull ups
5 pull ups
4x135, rest 20 sec, 3x135, rest 20 sec, 2x135, rest 20 sec, 1x135
5 pull ups, rest 20 sec, 4, 20 sec, 3, 20 sec, 2, 25 sec, 3
JM Press Supersetted with Face Pulls
Done. Really fast workout, *only* about 2 hours, it was weird getting out of the gym with the sun still out. Either way, I'm really excited for tomorrow because my training partner and I are going to be training strongman with a guy from our gym. That's why I didn't go too intense today in the gym, and didn't do many back exercises besides the pull ups and face pulls, so I can be fresh tomorrow. I think the guy has 95 lb sandbags, 180 lb pieces of timberwood with farmer's walk handles, atlas stones, an anchor weighing 365 lbs, and a couple other things I forgot. We'll probably also be pushing around my training partner's truck. Really stoked, might get some videos. Then I'm going to kempo to grapple afterwards, if I can even stand. I want to maximize my gains from this, so I'll be eating like a beast this next week, force feeding and all. I'm excited.
Monday 2-20-12: Squats
4x330 22 lb PR!
4x260 3 lb PR
8x295 20 lb PR!
Good stuff. Didn't get to do too much stuff because I worked out with a buddy of mine whose new to lifting, so I had to spend a lot of time working on his form, but I still felt pretty strong today. I was really happy with my squat PR, that boosts my squat by 20 lbs! I think I might have had 5 in me, but I wanted to leave some in the tank for front squats. I keep screwing up my front squat weight, I was supposed to do 265, but I did 260, so I'm really glad I got 4, a small PR. Then SLDL was a 20 lb PR from last week, and felt easier, too. Next time I'll do 315 for 8. Strongman couldn't go on Saturday but it's all good, hopefully next week.
Tuesday 2-31-12: Bench 5/3/1
1x245 I tried to redeem myself but just matched my previous PR. Oh well, I made some gains, if only insignificant ones.
Total of 35 pull ups between sets, 5 BW, 5 with 10 lbs+BW, 25 with 15 lbs+BW (about 195-200 right now)
High reps with rope
I was a little disappointed with my bench today, but I guess you could say I have a love-hate relationship with the lift. It's the lift I care about most, yet the lift I'm the least genetically gifted for. Small PR by about 3 lbs or .5 reps, but I definitely wasn't happy with it. Tried to redeem myself, but even with a good setup I was too fatigued and too weak to make 3. At least I got in some more volume. Jerks went well, 200x3 is a big PR. I got in some good pulling volume in between sets, on Friday I'm going to do sets of 5 chin ups with 25 lbs in between sets of OHP. Even if our strongman friend can't do this Saturday, my training partner just bought 400 lbs of plates off craigslist and is going to make an axle, a circus dumbbell and farmer's walks hopefully by this weekend. I will definitely have to tweak my training schedule to accommodate it, I might just do event training with a focus on overhead stuff and completely take out Friday OHP, maybe move around the rest of my training schedule to accommodate. More on that in the future. Pendlays went all right, starting light so I can progressively load it, then I finished off with some high rep facepulls to keep my shoulders healthy.
Nice DL and Squat day, bud.
How tall are you at 197, if you don't mind me asking? I'm only 5'6'' at the same weight and my waistline is starting to rise. Was a 34", but recently had to buy some suit trousers with a 36"! One of the problems with being a shortass is you expand outwards quicker as you gain weight lol.
Thanks man! I'm 5'11. You might want to look into carb backloading, I recently started using that strategy and though you don't gain weight as fast, you can generally bulk more lean, even lose fat while gaining muscle. Also keep in mind that your waist could just be expanding because of your core muscles getting bigger, I would track your bodyfat % instead.
1x160, 20 sec rest, 1x160, 20 sec rest, 1x160
Shoulder Prehab Work
Good stuff. Happy with my PR on OHP. Looking forward to strongman on Sunday.
Since I'm going to be doing Strongman on Sundays, I've made a new template:
Tuesday: 5/3/1 Squat, 5/3/1 Front squat, Ramped 4x8 Sumo SLDL, further assistance if there's time.
Thursday:5/3/1 Bench, 5/3/1 Board Press, Weighted pull ups in between sets of pressing, 3x5 Pendlay Rows, 4x8 JM Press supersetted with 4x8 chin ups, 4x8 Bradford Press.
Friday:5/3/1 Deadlift, 4x8 GHR, Abs/lower back assistance if there's time.
Sunday:5/3/1 Log or axle jerks, push presses, strongman event training.
Face pulls and shoulder prehab when needed or on rest days when I have weight training at school. I think this is the best I can do since I can't go to the gym on Wednesdays and Saturdays/Sundays, a few problems being that I only have 1 day of rest between deadlifts and strongman, only 1 day of rest between strongman and squats, and that I'm doing so much back work right before deadlift day. Should be fine though as long as I keep my lower back fresh, since I always feel I fail my deadlifts the most in my hands, lower back, and hips, but I can tweak it if necessary, maybe try moving pendlay rows to Squat day. The good thing though, is that I still have a lot of rest between log/axle overhead and bench, since my shoulders and triceps have a very low work capacity, and it could still work out because my legs have a high work capacity. Still, this seems to be the same template most strongmen have, except everything is 1 day after and I do bench instead of OHP, since I'm still planning on competing in powerlifting.
180 lb timber in each hand: 3x100 yards there and back, my times were 27 sec, 12.7 sec, 12.8 sec, on the uphill part.
98 lb sandbag: We did a relay race, so I had 2 people carrying the sandbag 100 yards and back as a break in between me doing the same, 3 times.
275 lb Wheelbarrow
Fun but short, this whole workout including warmups took a total of about 45 mins. My lower back is toasted, and my forearms and traps were pumped. Next week I think we're going to do tire flip, farmer's walk with 270 lbs in each hand, and axle clean and presses. I'm pretty stoked about this, the farmer's walk was actually a lot easier than I expected, 180 with no knurling hurts a lot less than 100 with knurling, but it's also harder, plus the fact I had to stabilize the timbers as opposed to the dumbbells. The first time I took 27 sec because it felt so awkward, but the second 2 times I got 12.7 and 12.8, which I felt pretty decent about. The sandbag carry was crushing my lungs, I tried a few different grips but ended up preferring hugging it at my gut. Then the wheelbarrow was moving around a ton and the handles were pretty thick, so it really tested my grip. The whole thing weighed 270 but I'm not a physicist so I don't know how much of the rig I was actually carrying. At least 135 lbs. Deload week next week, I'm going to do bench on Tuesday, SQ/DL on Wed, and OHP thurs, then strongman on Sunday again, before I go into my new split.
Facepulls and Shoulder Warmups
30 Pull ups total from between sets
DB JM Press
That's it. Nice little DB Bench PR on my bench deload, I worked out at school and people were going "holy shit!" when I was pressing the 80 lb dumbbells. So flattering. I'm pretty stoked on normal bench because 6x175 is about where I was a few months ago, and now I'm doing it for an easy deload! BW is around 200 lbs right now, feels manly. 20 rep squats tomorrow!
20 Rep Squats: An "Easy" Deload
19x250 Miscounted :'(
I miscounted, but I'll still make gains from this. Next time I'm doing it without a belt, it's impossible to breathe with that much interabdominal pressure. Hopefully next deload week I'll try to hit 275 for 25, that way if I fall short of 25 I'll at least have 20.
Overhead Press Deload
Bench (instead of pin press)
36 Chin Ups From In Between Sets
Dumbbell Upright Rows
For some reason I've had really bad insomnia this past week. Especially last night, I got into bed around 9:30 and didn't fall asleep until 11:30, then I woke up at 3:45 and couldn't go back to sleep. I know it's not overtraining because I'm deloading this week, and I don't have any of the other symptoms. It's kind of shitty because it's wasting my gains and making me feel like crap. Either way, I haven't noticed any weight gain yet from the squats, though I am ridiculously sore, the reason I was expecting to have already gained is because last time I gained 2 lbs the first night right after, and then another 4 lbs within the next week. Then also I ate 5000 calories yesterday. It could just be that I'm slightly dehydrated right now, and because I haven't eaten a ton yet today, or because I hardly slept last night. BW is about 197.5.
Good work on the Squatting. Hope your insomnia sorts itself out.
Would like to try that carb backloading, but I train in the morning each day, as my training partner works till late.
Thanks man, I hope so too!
About the backloading, you might also want to look into "The Anabolic Diet", it's a pretty simple carb cycling template, you basically eat less than 30g carbs per day during the week, then eat high carbs to load back up and make gains during the weekend. I'm actually going to be starting it up again on March 15th because it works very well for maintaining strength and muscle while losing fat. I've used it in the past for cutting with great success, I lost 10 lbs of fat while keeping my muscle in 1 month, but this time I'm going to try bulking with it for 3 months, so I can hopefully gain strength and lose fat. Definitely something good to look into
DLDL: Deadlift Deload
Hook Grip Kroc Rows
20x70 on each side.
Easy, light day, though my legs are incredibly sore from Wendesday. I'm up to 199 though and that's before eating, I should be around 201 or 202 in about 20 minutes. My buddy said my form was perfect on the kroc rows, no kipping whatsoever, and I felt so too, probably because I chose a lighter weight. I might go for 15x100 again strict next week. I felt it a lot more in my rear delts this time, which is good because as much as I'd like to feel it mostly in my lats, my rear delts are lacking a ton. Good stuff.
Unfortunately today I got to gym class at 6:00, but my teacher got stuck in traffic and got there at 6:20, so I didn't have time for all 3 singles, or my sumo stifflegs. Hopefully he won't get caught in traffic too often in the future... Either way I abridged the workout a bit, did 2 singles at 345 instead of 3, and I just did a double at 275 instead of 3 singles. My squat form was really off today compared to usual, I've got a video of my second single:
35 pull ups from in between sets, 25 with 10 lbs added.
Way to grind out that squat, mate! Good stuff!
Nice job throughout, keep up the good work.