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Thread: Training Log

  1. #1
    As I Am Paul Stagg's Avatar
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    Training Log

    Because TCD asked me to.

    Just got back to lifting after a pretty long layoff due to work and travel. Started 14 weeks out from the APA Maryland State Championships, which I plan on entering. dunno if I'll go as a 198 or 220. Was 218 3 weeks ago. This morning I was 211... perhaps I'll make it down to 198.

    Nov 6

    Squat

    45x10
    135x10
    185x5
    225x5
    265x5
    265x5

    Easing back into squatting after the layoff. Pretty easy.

    Leg press

    450x8
    450x8

    Again, easing into this.

    SLDL
    45x10
    135x8
    225x5
    225x5

    Grip limited. Lost my straps somewhere.

    Leg Curl
    110x6
    110x6

    second set was to failure.

    Calf raise (machine)
    100x15
    180x12

    Crunch
    bw x 25
    bw x 20

    Nov 7:

    Bench
    45x8
    135x8
    210x10
    210x8

    Easing into this.

    Hammer incline
    180x7
    180x6

    Dip
    BW x 8
    bw x 7

    CGBP
    45x8
    95x8
    135x8
    135x8

    Nice, easy stuff. Don't want to rush.

    Nov 9

    Deadlift
    135x8
    225x8
    then 8 sets of 2 with 295

    Chin
    bwx8
    bwx7
    bwx6

    Hammer Row
    180 x 6
    180 x 6

    Shrug (standing, for thickness)
    135x8
    225x8
    275x5
    275x5
    225x6

    Hypers
    bwx15
    bwx15

    Nov 11 was supposed to be bench assist day. Felt ill. Bowel control might be an issue. Skipped workout.

    Nov 13

    Squat
    45x10
    135x10
    185x5
    225x5
    265x6
    265x6

    Still easy, left quite a few reps in the tank. Next week gets harder.

    Leg press
    450x10
    450x10

    Ditto.

    One leg squat on Smith machine ('cause I felt like trying something a little different)

    90x5, each leg.

    Much harder than I thought they would be.

    SLDL
    45x10
    135x8
    225x8
    225x8

    Leg curl
    110x8 Drop to 80 x 8

    Calf raise (machine)
    100x15
    180x15

    tonight, I bench.

    2 sets of 10 with 210, then hammer inclines, dips, close grips, and maybe partials or another tricep movement.
    Last edited by Paul Stagg; 11-20-2001 at 08:42 AM.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  2. #2
    Geordie The_Chicken_Daddy's Avatar
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    "Shrug (standing, for thickness)"


    Good info.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  3. #3
    Party of "No." Tryska's Avatar
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    chigs....so your doing a little journal forum housecleaning huh? *lol*

    paulie - sorry to disturb your CD enforced journal....
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  4. #4
    Gaglione Strength Chris Rodgers's Avatar
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    Pauly- sorry to interrupt. Just wanted to know if you use an overhand grip on sldl or mixed? Just curious because I feel that you should have no problems holding that baby weight.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  5. #5
    As I Am Paul Stagg's Avatar
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    Overhand.

    I was suprised my grip started to give out, too.

    Nov 14

    Bench

    45x10
    135x10
    185x5
    210x10
    210x10

    The second set was tough. Not sure if I could have gotten 11.

    Hammer Incline
    180x9
    180x9

    I expected to be able to blow these out today. Not sure why I didn't... We'll see what happens next week. These may get dropped for another press. Put them in to see how well they transfer over to bench press.

    Dip
    BWx12
    BWx8

    This is more like it. Adding weight next time. Not sure how long these stay in, as they don't really transfer to bench improvement for me. I just like them.

    CGPB
    45x10
    95x10
    135x12
    135x12

    I think I yawned during the second set. Ready to crank these up now, too. Jump to 185 next week.

    Next week, I'll probably start increasing the sets on the auxilliary exercises to 3, and possibly add a flye. Bench reps drop to 8 next week, weight goes up to 73% of max (220)

    Today is an off day.

    BTW, the only supplement/drug I am using right now is Adipokinetix to help with fat loss, and a multivitamin. I'm trying to drop down under 198. This morning I was 214.5.

    Tomorrow evening, while the rest of the world is out at happy hour, I'll be deadlifting.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  6. #6
    Gaglione Strength Chris Rodgers's Avatar
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    Originally posted by Paul Stagg
    Tomorrow evening, while the rest of the world is out at happy hour, I'll be deadlifting.

    YES!!!

    *busts into song* "Did you ever know that you're my hero..."
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  7. #7
    As I Am Paul Stagg's Avatar
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    Getting ready to head to the gym, chalk up the hands, pull up the socks, and PULL!

    After I do that, maybe I'll work on my inner bicep or something.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  8. #8
    Lord Kel Masters Sayiajin Prince's Avatar
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    wuts incline hammers?

    are u using ur biceps or something *prince is scared for second*
    180 for biceps =

    just curious on wut those work?


    ooooh ok, hammer strength machine thingy
    neva mind
    Last edited by Sayiajin Prince; 11-18-2001 at 12:33 AM.
    "The whole jedi thing was just not compatible with my lifestyle. My master was jelous he was always holding me back, -"be mindfull of the future, but live in the present"- what the hell does that mean? I even got my arm cut off...it just sucked. So i switched to the dark side and i havent looked back once...Now i am shooting lightning from my fingertips, choking people over the phone, i even get to wear a cape.....its just boss. My name is Anikin skywalker and i am a sith lord."

    "i have the sex drive of 10 rabbits on viagra"

    age: 19
    height: 5'8'' (im lieing its probably 5'7'')
    weight: 159-165 lbs (morning and day)
    bodyfat: 8.6
    bench:315
    squat:405
    Deadlift:500

    goals for end of the year 405/500/600 at 170-175(with the 8pack)

    other: dips 3 and a quarter plates for 4 reps

  9. #9
    As I Am Paul Stagg's Avatar
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    Wow.

    Incline hammer curls with 180 pounds.

    I'd be hyooj.

    I forgot to bring my training log with me today, so I'll post the specifics from the workouts Friday and Sunday tomorrow.

    Friday -

    deadlifted 315 for 8 sets of 2

    Form is a little iffy, as I get tired, they turn into romanian deadlifts. I'm not built to deadlift.. may be time to experiment with sumo.

    All other lifts progressed nicely.

    I continue to do standing shrugs for thickness.

    Sunday, I trained what most would call 'bench assist'. It is essentially shoulders and arms (I do pressing only on bench day right now, so I do extensions for triceps on this day)

    Standing OH press, worked up to 135 x 6, i think, then a couple of sets of 3. I havent done an OH press for something like 8 weeks, so this is an OK start.

    Did 1 arm lateral raises and front raises with a plate.

    Did decline extensions (skullcruchers), and 1 arm rev grip pressdowns.

    Then did incline curls and hammer curls.

    Today I'm off.

    Tomorrow, I squat. I'm adding pause squats in. Should be fun.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  10. #10
    MA's Bionic Creation syntekz's Avatar
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    Paul, just curious what your max dead is?

  11. #11
    As I Am Paul Stagg's Avatar
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    Dunno.

    Deadlifting has been off and on for the past year, so I don't really have a good reference point.

    I would *guess* it is somewhere around 400-435.

    Rep calculators don't work for me and deads.

    I suppose I should test it, but I prefer to focus on the squat and bench, figuring the dead will come along.

    If things go right, perhaps I'll see what I can pull next Friday, as I'm basically just working on form right now.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  12. #12
    Gaglione Strength Chris Rodgers's Avatar
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    Pauly, I know you know yourself best and prolly have your routine all planned out, but I know for a fact that the light box squatting and pull throughs have helped my dead a ton!! When I previously worked with sumos, they were way weaker than my conventional and gave up after a few weeks. First time I tried them after doing the above exercises for 7 weeks consitantly, I hit a 375, followed the next week by 395. This is a big increase for me. I'll have to let ya know what these exercises have done for my squats though.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  13. #13
    Proud Father Maki Riddington's Avatar
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    Re: Training Log

    Originally posted by Paul Stagg
    Because TCD asked me to.

    Just got back to lifting after a pretty long layoff due to work and travel. Started 14 weeks out from the APA Maryland State Championships, which I plan on entering. dunno if I'll go as a 198 or 220.

    *** Enter it and clean house, nuff said.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  14. #14
    Party of "No." Tryska's Avatar
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    hey paul? isn't there a certain weightclass that there's hardly ever any competitors in? (i thought 220, but i'm not sure)
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  15. #15
    As I Am Paul Stagg's Avatar
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    Latty - Actually my routine isn't 100% planned out.

    It was, but I didn't take into account my layoff.

    I was going to use a 14 week periodised plan off of deepsquatter.com... but coming back from a layoff, I wasn't about to hit 70% of my previous 1RM the first week back...

    Sooo... I'm improvising a bit, and trying to stick to the plan for squats and bench, and fiddling with the deadlifting. I still may change it 8 weeks out.

    Since this is my first comp, I just want to get the lifts up as best I can while practicing form... I didn't want to mess with much Westside stuff as yet.

    I may end up adding pullthroughs, good mornings, or something else on the days I pull, but not speed work. I'll leave that for some other time. My main issue on the deadlift isn't a weak link, it is form. I have trouble getting my hips low enough to make it not an ugly SLDL.

    Maki -

    Clean house? I doubt it. I'm doing this because I needed something to focus on... I have not been keeping my eye on the ball... because there wasn't a ball.

    My article in the first issue of Powermag outlined why I was going to compete.

    This isn't about being better than anyone else, this is about having the balls to do it, period.

    Tryska -

    Depends on the meet.

    Last year, at the APA MD meet, there were only a couple competitors in each class. The reason i'd like to get down to 198 is simply to make my lifts better for my class, and because I could stand to drop a little chub.
    Last edited by Paul Stagg; 11-19-2001 at 11:48 AM.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  16. #16
    As I Am Paul Stagg's Avatar
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    OK, here are the specifics...

    11/16

    Deadlift
    135x8
    185x8
    225x5
    8x315x2

    As mentioned, my form falls apart as I get tired. Still, got 8 sets of 2. Not sure if I'm going to bump reps up or test my 1RM next week.

    Chin (BTW, these are done with a close grip, palms facing each other)
    bwx10
    bwx5
    bwx5

    Adding weight next week, rep range on these will stay at 8 - 10 until I get closer to the contest, and we'll use double progression. Train these to failure.

    Hammer Row
    180x9
    180x7

    Felt strong on these, going to use the same progression as chins. Start training to failure next week.

    Shrug (standing, still working on that thickness)
    135x8
    225x6
    275x7
    275x4

    I think I'm wasting a little energy on the warmup sets, but I prefer to be a little safe around the shoulders. Adding weight next week.

    Hyper ext
    bw x 12
    bw x 12

    adding weight next week.

    Only other possible changes are to add pullthrus or good mornings, don't know if I should drop the hypers or leave them in. I figure, as long as my squat is OK, I don't need to worry too much, just need to keep practicing form for the deadlift.

    As an aside, had to watch the Friday Night Bicep Pump Up (tm). 3 guys who were there when I got there, and still going when I left.

    11/18

    OH press (standing)
    45x8
    65x8
    95x8
    135x6
    135x3
    135x3

    Used up a little too much steam on the warmups, but I don't like to risk shoulder work without them... perhaps I'll do some light lateral raises and front raises and drop a warmup set. Did not train to limit, though. I think I'm going to stick to a lower rep range here, perhaps stick with a 3x6 or something.

    1 arm lateral raise (standing)
    25x12
    30x8
    30x8

    I do these very strict. Well under my capabilities, training to failure next week.

    Front raise (plate, standing)
    25x12
    35x12
    45x8
    45x8

    These, too, were pretty easy... last set was a little tough. I may add some intensity tricks here, like static holds and slow movements (5 sec up, 5 sec hold, 5 sec down).

    Decline lying extension (shkullcrusher)
    (I assume the bar is 20 pounds)
    20x15
    30x10
    70x10
    70x8

    Easy. Too easy.

    Reverse grip 1 arm cable pressdown (because everyone should have one thing in their routine with a really long name - it's the Weider Long Name Excercise Principle)

    50x10
    50x8

    Incline DB curl

    20x12
    30x8
    35x5

    Love these. Nice and easy. Adding in another work set next week.

    Hammer curl

    35x7
    35x6

    Next week, everything on this day except the shoulder pressing will be to failure for all worksets... I'm going to train the OH press like a core lift.

    BW on Sunday morning was 214. hrumph. Yesterday, a co-worker noticed that I look leaner. Pants seem a little looser.. I should probably start measuring again.

    Diet is touch and go... not as good as I should be, and I'm not sure I really want to put the energy into it. Cycling carbs (yesterday was a low carb day, today is a high carb day... Chicken and STUFFING!!!), which may explain the weight fluctuation.

    Tonight, I squat. Weight is going up to 275 for 2 sets of 8.

    Then pause squats

    Then a walkout or two with 405.

    Then Leg press

    then SLDL

    Then Leg curls

    then calf raises

    Then abs.

    Hope everyone has a good Tuesday.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  17. #17
    As I Am Paul Stagg's Avatar
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    Tuesday, November 20

    Squat
    45x8
    135x8
    185x5
    225x5
    275x8
    275x6

    Stopped short on second set, probably shouldn't have, but form broke on that 6th rep.

    Pause squat

    5x195x3

    Holy outer thigh sweep, Batman!!! Did these with 70% of my working weight (per advice on Krista Scott-Dixon's website). These are tough.

    Leg press

    470x10
    470x10

    Was expecting to lose strenght on these, as I did much more squatting this week before the leg press. Worked them hard, close to limit, so I'm pretty pleased with that. For now, I'll keep the reps at 10 and add 20 pounds a week. (I was thinking I shoud do these with a close stance to work on my outer thigh sweep.. then I came to, and realized that Weider mags are full of crap advice. Apparently, the pause squats limited the oxygen to my brain for a few moments)

    SLDL
    45x8
    135x8
    245x7
    245x5

    At this point, I'm running out of steam... but still made a little progress on them. Felt good... hold weight next week and try for 8 reps

    leg curl

    110x8
    110x8

    felt great, weight goes up next week.

    Calf raise
    100x15
    200x9
    200x7

    did these with a pause at the bottom. Like that.

    Skipped abs, which is a bad habit to get into. I'll train them this afternoon after benching.

    This afternoon:

    Bench 2x220x8

    Hammer inclines, Dips, Adding in flyes, CGBP, and abs.

    Shoulders and triceps are still a little sore from Sunday.

    Forgot to weigh myself today, but pants feel loose.

    Have a great Wednesday.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  18. #18
    As I Am Paul Stagg's Avatar
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    November 21

    Bench
    45x8
    135x8
    185x5
    220x8
    228x8

    Hammer incline
    200x9
    200x7
    200x5

    Dips
    +25x7
    +25x7
    +25x7

    Flye
    40x8
    40x8
    40x8


    CGBP
    45x10
    135x5
    185x5
    185x3x
    185x3

    Good one, overall. Strenght is up, Dips was nice progress,

    Today, I puill. Still hacvent decided on what to do, either add weight and pull lots of low rep sets, or test the max, we;ll see how I feel later.

    Just popped in to update this, I probably won't be around the rest of the day.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  19. #19
    Mystic Eric
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    keep up the good work pauly

  20. #20
    As I Am Paul Stagg's Avatar
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    I forgot to bring my training log with me today... but I can give basic details.

    Friday, Nov 23

    Decided to try a 1RM deadlift, as I really haven't done so.

    Not happy. Not at all.

    Warmed up.

    Last warmup set was 365. Pulled it like the laws of gravity do not apply to my deadlifts.

    Loaded to 405, thinking this is no problem. I mean, 405 is really just another warmup. 365 was EASY. I'm the man! 405 is NOTHING.

    Pulled it to my knees.

    Realized my form is screwed up. (I'll get to this in a minute)

    Rested for a couple minutes, and gave it another shot.

    Didn't move.

    Form issues: When the weight gets heavy, instead of thrusting the hips forward to get upright, I actually just straighten my legs and raise my rear end (which gets the weight to my knees, and I'm then doing an SLDL). This leads me to believe that my quads are the strong link, and that the posterior chain is the weak link.

    So how do I fix this?

    First, I'm retesting the max again. There was some distraction on Friday that may have contributed to the poor pull. More than that, though, I'm going to focus hard on keeping my hips moving forward instead of moving up.

    Second, I need to do more (or better) hamstring and low back work.

    The rest of my Friday workout was awesome. Everything progressed.

    Sat was an off day. I drank some wine.

    Sunday was Shoulders and arms. Another good day. More progression.

    today is an off day - tomorrow is squats. I'll have my training log tomorrow, so I'll post details then.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  21. #21
    As I Am Paul Stagg's Avatar
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    Specifics:

    11-23

    Deadlift
    135x8
    135x8
    225x5
    315x2
    365x1 (easy)
    405x0
    405x0

    Chins
    +25x8
    +25x4
    +25x4

    Nice to get 8 with the added weight. Up 10 pounds next week

    Hammer Row
    200x10
    200x10

    progression = ace Up 20 pounds next week

    Shrug (standing, for, well, you know.)
    135x8
    225x8
    285x7
    285x5

    Add 10 pounds next week

    Hypers
    +25x12
    +25x12

    These were pretty easy. I think I'm going to add good mornings in on this day, probably right after deadlifts. The hypers might get redundant... we'll see.

    11-25

    OH press
    45x8
    65x8
    95x5
    145x5
    145x5
    145x5

    did light lateral and front raises as a warmup and dropped reps on the last warmup set to save energy. Worked nicely. We'll stick with the 3x5 here, adding 5 pounds a week.

    Lat Raise (1 arm, standing)
    25x8
    30x12
    30x10

    Up to 35's next week

    Front raise (plate)
    25x12
    45x12
    45x12

    Have to throw in some intensity boosters here. Not sure what, yet. Might just go to a barbell.

    Decline skulls

    20x15
    30x8
    60x10
    60x6

    Nice. Add 5 pounds next week

    1 Arm pressdown

    60x10
    60x8

    Add 5 pounds next week

    Incline curl

    20x8
    35x10
    35x6

    Up to 40's next week

    Hammer curl
    35x9
    35x9

    Hold weight, add a rep next week.

    All in all, everything is progressing, but I'm still just 3 weeks in after a layoff.

    Tonight is supposed to be squat (2x290x8), but I'm not feeling 100% right now. We'll see.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  22. #22
    As I Am Paul Stagg's Avatar
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    Well I went to the gym, although I really didn't feel all that hot. Dunno if that was the right thing to do.. my squats suffered, but I DID get there.

    Squat
    45x8
    135x8
    185x5
    225x5
    295x5
    295x5

    The rep goal was 8, but I just couldn't get past 5. No huge deal, but dissapointing. Next week, reps drop to 5 (at 300 pounds). Today was only supposed to be 289, but I didn't feel like finding the 2.5 pound plates to load to 290. I never really worked on my conditioning like I need to... something to consider, as high rep squats are not my friend.

    Pause squat
    205 - 5 sets of 3

    Boy, howdy, these are tough. 3 second pause. I was starting to feel a little better... glad I made it to the gym and all...

    Good morning
    45x8

    Someone was using the leg press, so I did a quick light set of good mornings to practice the lift a little.

    Leg press
    490x10
    490x10

    progression continues. These sucked feeling ill, but I did them.

    SLDL
    135x8
    245x8
    245x5

    Added a rep. Good deal. Poundage goes up next week. Goal is to use my squat weight for SLDLs.

    Leg curl
    110x9
    110x8

    Added a rep. Very tired, cranky, and felt like poo. Skipped calves and abs (again).

    Stopped and got pit beef on the way home (there is this great pit beef trailer right next to a strip club on the drive home). That made me feel a little better.

    Bench tonight. Feeling about 90%
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  23. #23
    Party of "No." Tryska's Avatar
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    what the hell is pit beef?

    and question.....are you using a certain number of reps at a certain preset weight, in order to judge when to up?
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  24. #24
    As I Am Paul Stagg's Avatar
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    Pit beef is beef roasted over an open (pit) flame, then shaved thin. Normally served on a roll. Yummy.

    (The also sell these french fries that are UNBELIEVABLE, but, alas, I'm dieting)

    My poundages and reps are preset for 14 weeks. The poundages are set as a %age of 1RM, and the goal is to add about 7%.

    For squats, for example, my 1RM is 405. I dropped some off that, as it's a gym lift, so I used 380 as my max.

    Now, since I had taken some time off, I didn't stick to the reps for the first couple of weeks... not a big deal, as the point of the first 4 weeks is to grow a little, and I don't want to grow (I'm holding at 214. If I gain 6 pounds, I go UP another weight class, when I want to go down a class. Me lifting in the 242s would be stupid.)

    For example, next week is 2 sets of 5 with 79% of my 1RM (300). Week 6 is 2 sets of 5 with 82%, week 7 is 2 sets of 5 with 85%, week 8 is 2 sets of 5 with 88%, week 9 is 2 sets of 3 with 91%, week 10 is 2x3 at 94%, week 11 is 2 sets of 2 with 97%, week 12 is 2 sets of 2 with 100%. Week 13 I may deviate from the plan, and try to hit 405 for a double or triple although I'm not sure... we'll see how things are going. Week 14 is the week of the meet, and the goal is to do 107% for 1 (which would be 405 in the meet).

    Goal for the meet is to open with 360 (I triple this in week 10), unless I hit a triple with a higher weight in the gym. Then go to 405 for my second attempt, and see what I can do on the third. The second attempt is the goal weight for the meet (the first attempt is something I KNOW I can do so I get a total)

    Each lift is set up to progress like that, although I didn't do it for deadlifts, as I'm not a high rep puller, I'd rather do lots of low rep sets to practice pulling. I will probably move pulling to sets of 5 and 3, though.

    Planned attempts:

    Squat: 360, 405, 415?
    Bench: 285, 315, 320?
    Deadlift: 385, 435, 450?

    (My original deadlift goal was to pull 500, but I don't see that happening.)

    If I hit my second attempts, I'll total 1155. If I hit the thirds, I'll total 1185 - and depending on how I feel, I may push the pull to get to a total of 1200.
    If I miss everything but my openers (which would suck), I'll still total 1030, which isn't bad for a first meet.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  25. #25
    Geordie The_Chicken_Daddy's Avatar
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    Originally posted by Paul Stagg
    Pit beef is beef roasted over an open (pit) flame, then shaved thin. Normally served on a roll. Yummy.
    you mean a kebab then.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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