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Thread: Amounirl's Training Log

  1. #201
    WBB Team Captain Coke's Avatar
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    You put on another 10lbs within the past couple of months, got to be well pleased with that, especially being that it's all solid weight.

  2. #202
    Squat Heavy, Squat Often Cards's Avatar
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    Great couple of workouts! Got to love a deload, I get one in two weeks.
    H: 5'7" W:185
    Goals: 495 -315 -585

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  3. #203
    Senior Member amounirl's Avatar
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    Thanks guys! Yeah I never believed in deloading until I actually tried one, I was stalled on everything before but afterwards I broke through all my plateaus easily.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  4. #204
    Senior Member amounirl's Avatar
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    6-8-2012: Meet

    5:30 AM Weigh In
    215 lbs:

    215 weigh in - YouTube

    6:10 AM Squat
    Only worked up to 275 because my hip and shoulder were bothering me, I'm going to need to do a hard deload and revamp my squat technique because my squat has been a rotting pile of sh*t since I jumped my training max by 20 lbs back in March. Also going to start doing hip rehab on top of my shoulder rehab, I'm going to be googling around for it but if anybody has any good links or advice I would be extremely grateful for it.

    No video (nothing worth filming anyways). But check this out instead, my best squat to date!: 345x4 Squat - YouTube

    6:45 AM Bench
    Worked up to 275. My shoulder and hip were still bothering me from the squat but my groove felt decent. Probably would have had 300 in me on a good day but today I felt pretty average, maybe a little sh*tty, when I attempted 300 I was so focused on arching and squeezing the bar tight that I forgot to pinch my shoulderblades and get my back tight. Retarded mistake on my part. I still got it off my chest but I held it about 2 inches off for a good 3 sec before trying to say grab it, which came out as "BLARGHAKHJKLAJKLFSADFASDF".

    Vidja: 275 Bench - YouTube

    7:30 AM Deadlift
    445 went up like I could have cleaned it (not really but you get the idea). That was my last "warm up" set. Didn't get the video but my buddy said it was really fast, smooth, seamless, etc. I might also mention that this tore my previously ripped callus. No blood, but the fresh skin underneath was revealed, so I had to wrap it up.
    475 Was OK, torn callus made it feel way heavier than it was: 475 Dead - YouTube
    500 was questionable, my form was pretty sh*tty because I focused more on getting pysched up (aka yelling way too much) and not enough on technique, nevertheless I got it to lockout, with what probably would be redlighted in competition in terms of hitching. Not to mention that I dropped it. Either way I'm still going to count it, I have no doubt I could have hit it clean on a good day.

    Video: 500 deadlift - YouTube

    Totaled 275+275+500=1050. Yes I did not pause the bench, yes I dropped and slightly hitched the deadlift, but hey, I'm confident I could total over 1000 in USAPL competition, even if I felt like crap, and I probably could get 1200 if everything went smoothly and I felt great that day. I'm going to jump into a new training cycle now, I'm heavy and fat as f*ck right now so it's more geared towards cutting, not to mention I'm going to be doing cardio 4 times per week, but here it is:


    Tues: Squat and Front Squat

    5/3/1 Squat (sets of 10 captains of crush between sets)
    5/3/1 Front Squat (wrist curls between sets)
    4x8 GMs
    4x8 abs (sets of 3 pull ups between sets)

    Wed: Bench and Pendlays

    5/3/1 Bench (face pulls between sets) with close grips on down pyramid
    5/3/1 Pendlays
    4x8 DB Incline Bench
    4x8 fat bar DB chest supported rows

    Fri: CJ and Deadlift

    5/3/1 C/J
    5/3/1 DL (dips between sets)
    5x10 Squat
    4x8 abs (sets of 5 chin ups between sets)

    Sun: Strongman

    I also have 2 other training cycles written up, one is a 3 day/week cutting program and another is a 4 day a week bulking program I plan on doing this winter, I will be running 1 cycle of this 4 week cutting program, then 1 of the 3 day cycle, then one of the 4 day cycle, for reasons I will explain when the time comes. Until then, I'll be cutting, cardioing, and lifting like a BAWS, while sleeping 10 hours a night because it's summer!

    Also I turned 18 today at 8:02 AM.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  5. #205
    Senior Member larsen540's Avatar
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    Good stuff man keep it up
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  6. #206
    Senior Member GazzyG's Avatar
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    Strong work, mate. And happy birthday!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  7. #207
    Senior Member amounirl's Avatar
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    Thanks guys!!!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  8. #208
    Senior Member amounirl's Avatar
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    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  9. #209
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by amounirl View Post
    Also I turned 18 today at 8:02 AM.
    Quite precise, even got the birthtime down, lol...seriously though, beastly vids.

  10. #210
    Senior Member amounirl's Avatar
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    Thanks Coke!!!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  11. #211
    Senior Member amounirl's Avatar
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    We didn't really do much today, just worked on implements for about 9 hours without getting very much done, then pushed the truck for a few hundred feet.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  12. #212
    Senior Member GazzyG's Avatar
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    Just pushed a truck a few hundred feet, eh? Yea, bud, hardly worth getting out of bed for - LOL!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #213
    Senior Member amounirl's Avatar
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    Hahahaha believe it or not it's not that hard, unless you're going up a steep hill. Then that's like repping out your front squat max.

    6-11-12: Squat Deload

    Squat
    10x155
    8x190
    5x225

    Weighted Pull Ups
    3x5xBW+15 (225)

    Front Squat
    10x135
    6x165

    Pronated Cable Rows
    8x85
    8x140
    8x160
    10x160

    Short and sweet today, got a nice little lats pump from all the back work. Squat form always seems to be solid the days when I'm not planning to go heavy, then on days when I am going heavy my warmups feel like sh*t. That's why I'm throwing in 5x10x185 squats on my deadlift day, to get more form practice. Tomorrow will be my last morning training session in a long time, because I'm going to sign up with 24 hour fitness for the summer. Not really much else to say, other than the fact that I"m surprised the truck pushing yesterday didn't affect my squat. Then again I didn't go heavy, so who knows.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  14. #214
    Senior Member amounirl's Avatar
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    6-12-12: Bench Deload

    Bench
    10x135
    8x155
    6x180
    Close Grips
    6x155
    8x135

    Supinated Pendlay Rows
    3x5x180

    Behind the Neck Press (Ed Coan Style)
    5x10x80

    Snatch Grip high pulls
    8x95
    8x115
    8x135
    8x145

    Weighted Sit Ups
    25x10/8/6/5

    Pretty decent 45 min session today, probably my last ever training session at school. I'll miss being able to blast metal and leave my chalk everywhere, and being the biggest and strongest guy in the gym, and having the gym walking distance from my house, and never having to wait for the squat rack because nobody trains legs or curls in it (they know I'd go captain kirk on their ass), but at least I'll be able to lift when I want and for however long I want, when I start lifting at 24 hour fitness.

    Today the only thing that was really heavy to me was the sup. pendlay rows. Next week I'll be swapping out incline bench for behind the neck press again, I felt that a ton in my upper back, triceps, and entire shoulder, even a little bit of chest, as opposed to regular ohp which I feel the most in my anterior delts and lower back/abs (core). Probably also because I was alternating with the snatch grip high pulls. I plan on doing 5x12x85 next week. I tried doing high reps for the snatch grip high pulls and I honestly like lower reps better since it's an explosive movement, I might just do upright cable rows for high reps and SGHPs on a different day for low reps, I just need to find out how to fit it into my template. This week since it's my deload I'm experimenting with the template I wrote up for my bulking routine I'm going to be doing this fall/winter, and seeing what I like and what I want to change.

    My abs (rectus not transverse, which I'll usually refer to as core) have gotten extremely weak from neglect so I'm going to definitely make sure I get my ab work in on lower body days, if not then make up for it on upper body days, now that I won't be lifting at school I'll have as long as I need to lift so time won't be an issue. Hopefully this will also help encourage me to cut as my six pack starts to pop through. But for now I feel incredibly hungry and small.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  15. #215
    Squat Heavy, Squat Often Cards's Avatar
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    I love that your bench deload is the same as my ME day.

    firstworldproblems
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
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  16. #216
    Senior Member amounirl's Avatar
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    Hahahaha that's funny, good luck with your max effort!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  17. #217
    Senior Member GazzyG's Avatar
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    Great deload work, bud.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  18. #218
    Senior Member amounirl's Avatar
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    Thanks Gaz!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  19. #219
    Senior Member amounirl's Avatar
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    Long Post, Brace Yourselves for my Gym Hunting story of 6-14-12 or skip to the next thread

    Graduation Practice
    45 mins of cardio (aka sitting, standing, and walking in the sun, was sweating bullets)

    Visit 24 hour fitness and realize the only decent location is a 30 min drive from my house
    5xlistening to guy try to convince me to get a personal trainer to propagate broscience

    Go to crossfit gym and resist kipping pull ups
    5xsupreme will power

    Actual Training Session: Deadlift Deload

    45 mins of learning clean from olympic lifting coach
    Even though the heaviest I went was 40 kilos, it was grueling repeating the power shrug and deadlift to knees over and over. I definitely learned a lot though, but my forearms, traps, and lower back were toast, despite only working with 88 lbs

    Cardio Deadlifts in Oly Shoes
    10x223
    8x~275
    6x~315

    Log Clean and Press
    Worked up to something like 150 for 3 reps, feels awkward as hell off the shoulders, but lockout is easy as cake.

    Weighted Chin Ups
    3x5xBW+16 kilos (35 lbs)

    GHR
    2 good range of motion reps then hamstring cramped up

    Squats
    Form work, worked up to a top set of a little over 185 for 10 reps.

    Hip Mobility Work

    Today I went to one of the 2 closest 24 hour fitnesses to my house, I'm definitely not going to the one I trained at last summer because they have hexagon plates, deep j hooks on bench, and everybody gets pissed when I deadlift and they don't let me use chalk. My broscience propagating buddy told me that the other one is pretty good because they just revamped it into a super spot club or whatever, and I believed him. It turned out to be dead wrong. After spending about 30 minutes in traffic (if I actually trained there I would come earlier to avoid the traffic and it'd be 15 mins away), I finally got there and went in. The customer service was pretty good, but when we got to the weight area the first thing that broke my heart was the hexagon plates. I can't stand that sh*t. Messes up every floor based lift, and they are poorly calibrated, some "45s" weigh 51 lbs others are 40. All around sh*tty plates that shouldn't even be produced. It's all about the old school iron plates.

    I figured if the membership was only 20 per month I could tolerate it for 3 months, though they only had 1 good squat rack, it was pretty nice, and if I came early in the day it'd probably be free. But no, it was 50 bucks a month. If I'm paying over 50 bucks a month I might as well join my friend's crossfit gym because they actually have a really awesome facility. So I decided to call him and ask what he was doing. It worked out perfect because he had just gotten to the gym. I met up with him there 15 mins later and he told me to ask his oly coach to look at my clean because it "looked like an abortion."

    I spent the next 45 mins learning how to clean properly with just the bar, we added 10 kilo plates eventually, but I was toast, just holding the bar and jump to toes/shrugging it and holding it close to my body was wearing out my cardio, forearms, and traps, for such a long time. I definitely learned a lot but honestly I don't ever plan on competing in oly lifting so I'll stick with my muscle cleans, with a slightly improved hip extension and shrug, and build my upper back and speed deadlifting strength. Another thing I don't like about proper cleans is it reinforces poor deadlift technique, with the shoulders over the bar and whatnot. But that's all excuses, I'm a lazy bastard and hate technical sh*t, so muscle cleans with improved shrug and hip extension it is.

    Moved on to my cardio deload deadlifts, normally this would be a lot easier but I was really gassed from the cleans, so even though I was nowhere near muscle fatigue, my cardio was killing me on these. Afterwards I felt a little sore in the glutes and quads, probably because of the oly shoes. It could just be that my back was nice and tight and my hips were nice and loose, but I felt like the oly shoes, though they increased the ROM, really helped me find my groove on the deadlifts. They exploded off the floor and locked out nice and easy. Keep in mind I was only cleaning about 90 lbs so I don't think the explosive activation or whatever was a factor. Besides, I usually muscle clean 185 before deadlifts. Anyways, I might try reducing my training max to 475 and doing a 5/3/1 cycle with oly shoes, then maybe keep them if I like it.

    Log was fun, hope I can find a gym with one sometime in the future, felt it in my shoulders and triceps in a whole new way, plus the clean feels like some awesome functional bicep training. Chin ups were an easy PR, probably because I only weigh 205 now, thanks to not force feeding anymore. Weight is falling off me like nothing, all I need to do is up my protein and not force feed calories. I haven't even started cardio yet, but next week I'm doing kempo full speed. GHR was fun but I cramped my hamstring and stopped on the 2nd rep. First time doing them, I think I might have had 8 reps in me. I'll stick with GMs for now though if I can't find a gym with a GHR.

    Then I had my friend look at my low bar squat form. He said it also looked like an abortion, which I was half expecting, but half bummed to hear. He said my buttwink was terrible, and that that's probably why my hips been bothering me so much. So here's the plan. I'm going to do the Defranco 8 foam rolling thing every morning and night that I can, and stretch my hips and shoulders about every hour that I remember, now that I'm on summer break and don't have anything else to do but play Halo Reach with my brother, browse on the internet, and chill with friends.

    Also, for my squat, I'm going to reduce my training max to 300 and really focus on form, and do 5/3/1 squats twice a week, deloading every 7th session because it's so light. So it would go like this:

    Squat day 1: 3x5 squat, 3x3 front squat
    Deadlift day 1: 3x3 deadlift, 3x3 squat
    Squat day 2: 5/3/1 squat, 3x5 front squat
    Deadlift day 2: 3x5 deadlift (or reverse bands), 3x5 squat
    Squat day 3: 3x3 squat, 5/3/1 front squat
    Deadlift day 3: 5/3/1 deadlift, 5/3/1 squat
    Squat day 4: deload squat and front squat
    Deadlift day 4: deload deadlift, 5x10x60% squat.

    This will give me the volume I need to stop having terrible squat form, and finally bring it back up. Now all I need is a training partner who can help me, and a gym to train at. Unfortunately the crossfit gym is 100 bucks a month, and only open from 4-8, which means I'd have to deal with 30 mins of traffic. The only good 24 hour fitness is 30 mins from my house, where I trained this winter. LA fitness is decent, but it's also 30 mins from my house, though I do have 2 friends lifting there, so it might be my last resort, but they're both on bodybuilding splits ='(, and it's still pretty damn far. Maybe I could carpool. Tomorrow I'm going gym hunting for real, I'm going to visit every gym with a half decent rating on yelp within 15 mins of my house, and check out the facilities. Worst comes to worst, I have a friend who lives 3 mins away from me with a bunch of weights but no squat rack, so I could just buy him a cheap rack and train there. Or I could go to LA fitness. I'll figure something out.

    If you've made it this far, thank you for reading, if not, I understand. Bonus feature for those of you who made it here: crossfit lols:

    Saw some guys deadlifting 365, then right after squatting 315, then right after all sprinting away to do some other random crap.

    More lols but honestly most people there were really nice and I don't want to talk too much sh*t about them, it's not worth sharing any of the other lols. Just that one. It was just too great, the guy deadlifts all intense, squats all intense, then he and his 2 buddies standing around all sprint across the gym to go do random stuff I didn't get a chance to see.

    I also witnessed my first kipping muscle up, I made a strong effort not to kip in the slightest on my chins.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  20. #220
    WBB Team Captain Coke's Avatar
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    What would be the best case scenario in your situation is finding a powerlifting gym, some of which are kinda private...good luck with getting that squared away.

    I know the feeling about these commercial spots. The one main thing to remember is, don't rush into anything because you never know what you might find.

  21. #221
    Senior Member amounirl's Avatar
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    Thanks coke, unfortunately powerlifting isn't very big here in southern california. The only gyms within 20 mins of me are commercial gyms, the good thing is I'm only going to be in this city for about 3 more months before I go off to college, where I already found a good gym. I actually found a pretty nice, cheap place that's only 15 bucks a month, going to go visit there today
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  22. #222
    Senior Member amounirl's Avatar
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    6-15-12: OHP/Pendlay Row Deload

    OHP (clean each set)
    6x115
    5x135

    Pendlay Rows
    5x115
    5x135

    Dips
    3x10xBW

    Cable Rows
    8x100
    8x150
    10x150

    Incline Bench (for the stretch/blood)
    Bar x 50 reps

    Cable Rows (to balance out the inclines)
    50 lbs x 50 reps

    Easy day today, I was pretty sore from yesterday's cleans and such, and I was tired and unmotivated because I graduated high school today, and the ceremony was really long and we were sitting in the sun, then standing in the sun, for a good 3 hours. So I was pretty lethargic before I even got to the gym. I checked out 2 gyms today, this small non chain gym about 20-25 mins from my house and a 24 hour fitness about 10-15 mins from my house. I definitely like the small gym better because not only do they have round plates, but the environment is a lot less douchey and even though it was smaller, it was a lot less crowded. I'll be training around 10 AM-2 PM though so crowding shouldn't be an issue no matter which I choose. Both gyms only have 1 good squat rack.

    The small gym is nice because it's got round plates and everything I need, for cheaper (the manager was nice and let me have the 70 dollar 3 month special and skip the month I can't train there, only paying 46 total instead of the 58 I'd have to pay for 2 months without the special). The only problem is that it isn't open at night and I'm going to need to train at night during Ramadan this year. What I'd probably do if I signed up here is train for 1 month at the gym, then train at my buddy's house just doing ground based lifts (he has no squat rack as of now) in Ramadan, then train at the gym again till I go off to college. If I trained here I could either do the 2 months for 46 or do 1 month for 39 (20 dollar initiation, 19 monthly), then train with my buddy with all the weights who might be getting squat stands.

    24 hour fitness is big, crowded, and full of curl bro douche bags. The plates are hexagons, and the faculty there are pretty fratbro-ish. Monthly dues are 32 bucks and I could terminate my membership pretty much any time (billing on the first day of the month). Also it's significantly closer to my house, but significantly farther from any significantly good restaurants. Significantly. My training buddy would allow me to use his bumper plate 25s so I could bypass the hexagon plate problem, with only minor inconvenience of having to carry the bumper plates. I'm probably going to end up training here because I'll just terminate my membership whenever my friend gets his squat stands, if he ever does. He's kind of flakey so I'm not counting on it, but worst comes to worst I end up training at 24 hour fitness and hauling around bumper plates for 3 months. Hopefully the extra 50 lbs won't too severely kill my fuel economy.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  23. #223
    Senior Member amounirl's Avatar
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    6-16-12: Strongman Saturday

    Axle
    Worked up to 175 for 1 clean and 3 presses, and 185 for 1 clean and 1 press. Wasn't feeling it today.

    Truck Push
    Maybe about 100-150 ft.

    Not much today, spent a lot of time building implements. What a refreshingly short post.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  24. #224
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by amounirl View Post
    24 hour fitness is big...Monthly dues are 32 bucks and I could terminate my membership pretty much any time
    Yes, but take heed when they tell you this. Terminating your contract is more problems that it's worth, heard many stories about these type gyms not honoring the promise and don't terminate contracts at all.

    Just take note...good luck whatever you choose - I'd go with the other spot since you plan on leaving soon anyways.
    Last edited by Coke; 06-18-2012 at 10:31 AM.

  25. #225
    Senior Member amounirl's Avatar
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    Thanks Coke, I know LA fitness and a couple other commercial gyms are terrible about this but I've terminated with 24 twice already and it was fine
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

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