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Thread: Just Shut Up and Lift Heavy

  1. #51
    SFW! drew's Avatar
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    Roar, what a f'n workout today.

    ME Squat/DL
    Full squats: 5x135 3x185 3x225 2x315 1x365 1x425
    Dimel Deads: 3x10x185
    Pullthrus: 5x8x65
    Decline situps: 4x10
    DB sidebends: 3x8x60
    GHR: 3x10x45

    WOOF! This was my first time squatting for a Max with a wide stance. It may be just the thing I've been missing. The 425 is a 20# PR over a month ago and I nailed it. Started to stall out about half way up and then dug down and blasted straight up, it was phenomenal. Plus, that puts my in-gym total at 1105 which I never would have dreamed of a year ago. I'm now up 70 lbs on my squat since the beginning of the year and I'm frikkin CUTTING! I can't wait to see what happens when I start my bulk in July. Stay tuned.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  2. #52
    Milk, Milk, Milk JeffWillConquer's Avatar
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    You sir, are a badass.
    Growing
    Age: 18
    Height: 5'11

  3. #53
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by JeffWillConquer
    You sir, are a badass.
    Ain't that the truth, Drew is true to his word and nailed them squats!! - props on getting the pr.
    Last edited by Coke; 06-03-2005 at 05:06 AM.

  4. #54
    SFW! drew's Avatar
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    Thanks Jeff and CC.

    The best part of this PR was the guy spotting me. He easily had 50lbs on me and was struggling with 365. So after he spotted me, I gave him some pointers.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  5. #55
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    Nice work man.

  6. #56
    SFW! drew's Avatar
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    Thanks Dedi,

    Man, today's workout was the worst. My shoulders were in such pain from the first warmup set. This was nasty shoulder pain, the kind that radiates down the arms and through the wrists into my hands. It was awful. Regardless, I fought my way through and didn't miss a single rep.

    DE Bench:
    Speed Bench: 8x3x135 (2 wide grip with band, 3 narrow grip, 3 standard grip) 1x185
    DB bench: 5x5x55
    Pushdowns: 3x8x60
    Cambered bar rows: 4x8x135
    Lateral Raises/Front Raises SS: 2x10x10

    I want to die now.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  7. #57
    WBB Team Captain Coke's Avatar
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    Applauds for following through with the session in spite of the pain...good stuff bro.

  8. #58
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    Sucks about the pain. I've never had it run down my arm and hands ike that. I hope it gets better that really sucks.

  9. #59
    SFW! drew's Avatar
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    Thanks fellas. Feeling fine today. But I must have gone through a whole bottle of FlexAll yesterday.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  10. #60
    Banned briancurran01's Avatar
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    nice work d...thought i would non contribute to your journal lol...since none of my posts count as contributing since they are so generic

  11. #61
    SFW! drew's Avatar
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    Brian, every time you post in my journal you're contributing to my motivation to reach my goals. I appreciate your support more than you'll ever know.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  12. #62
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    Do you have a set routine and if so what is it?


    Also are you cutting, and if so what is your intake? I think you said you had to lose some lbs for a meet or something?

  13. #63
    Banned briancurran01's Avatar
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    d: thanks bro...that was kind of an inside joke going along with what i talked to you about the other day...

  14. #64
    SFW! drew's Avatar
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    Dedi, I don't so much have a set routine as I have a template for a routine. I do Dynamic days and max days and use different percentages of my 1 RM in the big 3 lifts in order to decide what my exact workout will be for each day. I plan each week in advance, but I leave everything open to change at any time. I could get in and do a squat workout and decide that maybe my hips need more work than my hamstrings on a given day, so maybe I'll do sumo deads instead of pullthrus or something like that.

    I'm trying to cut, but I haven't lost much in the last few weeks. I'm keeping my cals around 2000, but should probably drop. However, I'm trying to balance a cut with strength gains at the same time. I don't want to lose strength.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  15. #65
    SFW! drew's Avatar
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    DE Squat/DL

    Box Squat: 10x2x215, 1x295
    Speed DL: 6x1x255
    Dimel: 3x10x185
    Pullthru: 3x8x65
    Straight leg situps: 4x10x25
    DB sidebend: 3x8x60
    Hypers: 10x45

    I kinda bagged the hypers at the end. My lower back is really barking right now.

    Planning to hit DLs heavy on Thursday and work up to 405, which will be my opener at the meet. After that I'll pretty much stick to abs, hammys and back.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  16. #66
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    Quote Originally Posted by drew

    I'm trying to cut, but I haven't lost much in the last few weeks. I'm keeping my cals around 2000, but should probably drop. However, I'm trying to balance a cut with strength gains at the same time. I don't want to lose strength.
    Yea I hear you. I hate bringing my cals low cause then I lose strength. We have similiar stats although my bodyfat might be higher than yours? I don't know what mine is, online calculators tell me it's 20%, I weigh 175lbs, and am 5 feet 8 inches.

    I bet 1800 would work well for you if 2000 isn't working. Right now I'm doing 1800-2000 myself and it should work. That sucks though, cause if you lose strength then you will do worse at the meet. Tough situation.

  17. #67
    SFW! drew's Avatar
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    Yeah, I think I'm going to cut down to 1800 for now and see what happens. Worst case, I just lift in the 198's and get smoked. lol

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  18. #68
    WBB Team Captain Coke's Avatar
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    1800 cals are low, hope you will be able to maintain a reasonable amount of strength. This is like walking the line Drew and I wish U the very best...doing damn good bro.

  19. #69
    SFW! drew's Avatar
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    Yeah, it's been very difficult to keep my strength and my energy while trying to lose weight. I went home after my squats last night and just crashed. I'm still pretty tired.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  20. #70
    SFW! drew's Avatar
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    Smells like FlexAll in here... must be a bench day.

    ME Bench
    Reverse Grip BP: 5x45 5x95 3x115 3x135 2x155 2x175 1x185 1x195
    DB Floor Press: 5x5x55
    Pushdown: 8x65 8x75 8x85
    Cambered bar Row: 4x8x115
    Lateral Raise: 3x10x10
    Front Raise: 3x10x8

    I can't wait to start eating like normal again. I'm always so tired lately.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  21. #71
    SFW! drew's Avatar
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    Deadlift workout today. Technically my ME day, but I only worked up to my opener for the meet. Did not want to overwork myself this close.

    Deads: 5x135 3x185 3x225 2x275 1x315 1x405
    Powercleans: 3x3x135
    Pullthrus: 4x8x70
    Leg raises: 4x10
    DB Sidebends: 3x8x65
    Hypers: 2x10x45

    Great news, one of the guys I sometimes train with spotted a glaring weakness in my DL. I'm bringing my damned knees in through the whole lift. This is definitely something I can correct. I will lift the same way at the meet, but thereafter I will be going wide stance with hands inside to get my knees pushed out and activate my hips and hams more effectively. Hopefully this is the breakthrough that will dramatically increase my DL.

    I'd like to thank the Lord for the animal I just ate which sacrificed its life so that I may get stronger. And I would also like to thank Him for the vegetarians, who, without them, there would be less animal meat to go around. Praise Him.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  22. #72
    WBB Team Captain Coke's Avatar
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    I agree bro - meat is sweet if you are not a vegetarian, lol...nice deal on perfecting the form on your deads.

  23. #73
    Formerly Nick Hatfield SW's Avatar
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    Quote Originally Posted by drew
    Thanks Jeff and CC.

    The best part of this PR was the guy spotting me. He easily had 50lbs on me and was struggling with 365. So after he spotted me, I gave him some pointers.
    Thanks for teh pointers!
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

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  24. #74
    SFW! drew's Avatar
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    Thanks CC. I'm hoping to get that 500 Dead and squat by the end of the year. Wouldn't that be something to be able to total a Class 2 without benching over 300? lol

    Nick, stay tuned, I'm still learning.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  25. #75
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    How are you finding 1800 cals? Is it affecting your strength? I know it seems to put a bit of a damper on me but I am still maintaining and slowly increasing the weight.

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