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Billsterl
10-30-2008, 10:03 PM
...coz im tired of writing it on paper

anyways, this log will be mostly words, i got no video camera or anything. so i started lifting again after a lay off of 4 week due to an injury, and started squating and deadlifting last week because the injury was at my lower back


the routine im doing now is

monday - Rep Work for back n legs
tuesday - heavy bench

thursday - heavy back n legs
friday - rep work for chest, tri, shoulders

i might stretch the routine out sometimes to 3 or even 2 days a week for rest or if theres not a complete school week




so anyways onto today's workout:

Thursday:

- lat pull downs: 150x8x8x8

- straight bar bicep curls: 85x12x12 (ntf)

- deadlifts:
because this is my first time deadlifting in quite a while i had no idea what weight i can manage, so i warmed up to 225, and carefully added 10 lbs every set from thereafter.

i managed 325x1 after 13 sets of warm-ups

ruga buga
10-31-2008, 12:17 AM
first.

Good to see you back and training. Work hard and stay injury free and you will see the gains you want.

Good luck

clickclickbooM
10-31-2008, 12:51 AM
i'll follow :)

bill, what are your goals lookin like?

and ruga I haven't seen you around for a while!

-clickclickbooM

Billsterl
11-01-2008, 10:43 AM
my goals are just gonna get strong as possible right now, i'm pretty weak for my weight as u can see lol

anyways i was at a halloween parrty last night so i couldn't post yesterrday, but here's the workout

FRIDAY, OCT 31th

incline bench, 160x8x8x7
bw dips, x15x15x15
upright rows, 115x9x9x8

and i played bout a half hour of moderate intense basketball in phys.ed class and me n my friends probably walked like 5 km that night, but i drank 2l of chocolate milk and ate a small pizza before that, so i had enuf energy to use, pretty fun day,

Billsterl
11-03-2008, 09:00 PM
today's workout

rep for leg n back

> speed box squat parallel: 140 lbs, 10 sets x 2reps, 45 seconds rests
> one arm dumbell rows: 120 lb, 3 sets x 8 (ntf) (+5lb pr)
> chin ups: bwx8x8 ( ntf)

additional lifts:
> knee raises: bwx10x10
> 1 legged calf raise: 225x14x14

Billsterl
11-04-2008, 09:26 PM
today's workout

ME Bench

> Decline Close Grip Bench - 245x1 (+10lb pr)

> Standing Military Press - 135x5x5 (ntf)

> Skullcrusher - 90x8


was very happy bout the 10 lb pr, noob gains but who cares.

T.W.A
11-04-2008, 10:41 PM
Nice work, a PR is a PR noob gains or not

adelman337
11-04-2008, 11:06 PM
solid session Bill, congrats on the PR

ruga buga
11-05-2008, 02:01 AM
Nice PR there dude.

Billsterl
11-06-2008, 06:00 PM
thanks for the early support guys!

today's workout:

ME Legs/Back

> Squats, 285x1

> Lat Pull-downs, 160x8x8x8 (+10 Pr)

> Barbell Curls: 90x6x6x6(ntf) (+5lb pr)


i felt like shit today because i only got 4 hours of sleep the previous night doing some school work i felt like i was gonna get crushed by that 285 squat, almost back to my squat max before my injury

Chris5
11-06-2008, 07:21 PM
nice work so far man

Billsterl
11-07-2008, 08:40 PM
i took some measurement on my upper arms forearms and thigh before my workout today, was pretty pleased,

today's workout

Repition Bench

> Incline Bench: 165x8x7x6 (+5lb pr, for 8 reps)

> Bw Dips: x8x16x13 (+1rep pr) wow i dunno why the reps were so inconsistent, but eh 16 reps on bw is a pr for me on dips that i try to focus on tricep more ( by staying vertical)

> Upright Rows: 120x9x10x10 (+5lb pr)

felt good throughout my whole workout, im gainning 5 lbs every week on the incline by doing 8 reps, and stayed hyped through my workout from the flow of minor pr's

Billsterl
11-10-2008, 05:37 PM
this week is my deload week, i train full out for 4 weeks then deload, but this deload im gonna try something new,

in the a thread about deloading i read an article linked by a member about deloading by jim wendler i think, so i'm gonna do ME Upper and Lower days with Flat bench and Deadlift, and two sets of accessory in the high rep ranges

anyways today i did an extra workout, using the ab wheel

i did:

from kneeling position - x5x5x6x6

lol sucked balls, i didnt even try to do it from standing , and just wondering how often should i do these?

Billsterl
11-11-2008, 05:44 PM
first of two deload workouts this week

ME Bench

> Flat Bench - 225x1 (+5lb pr)

> Dumbell Tricep Extensions - 30x15

> Side Lateral Raises - 30x10



good stuff, next deload workout is thursday,


p.s. i tried 230 after 225 coz i got 225 as smooooooth as can be, but i failed 3 to 4 inches off my chest coming up, what might be the cause of this?

Billsterl
11-13-2008, 04:35 PM
last deload workout of the week :)


ME Leg/Back

> Deadlift - 345x1

> Lat Pull-Down - 170x8 (+10 lb pr)

> Barbell Curl - 90x11 (+5 reps pr)

> 1 Legged Calf Raises on Leg Press Machine - 235x15 (+10 lb pr)


well deadlifts are getting back up there nicely, almost back at before i got injured, and im hopefully gonna have my new belt shipped to me by the next deadlift workout, which is 2 weeks from now

Billsterl
11-14-2008, 09:49 PM
wow i did not expect DOMs in my upper back/traps today from a deload workout!

anyways today i squeezed in a little workout because we has a free period in phys'ed class today

so i just did

> speed bench - 135 for 8 sets of 3 reps with 45 seconds rest

> ab wheel - kneeling position: x5x6x10 (+ 4 rep pr)

Billsterl
11-17-2008, 07:24 PM
this week i'm compressing 4 days into 3 days due to schedule issues

k today was my first workout from the deload week, i was intending on doing decline close grip for ME movement today, but during warm-up on 185 lbs, the weight felt like freaking 250lbs, so i just decided to do another ME lift, and i chose pin press

p.s. i got a question bout the pin press, do i start on the bottom of the lift and finish with the negative or like a normal bench? i did the first option, but i'm not sure

anyways today's workout

ME Upper Body

> Pin Press (1 inch from chest) - 215x1 (+10lb pr) <- second time i've done this, first time was 10 weeks ago

> Upright Row - 135x8x8x7 (+15lb pr)

> Skullcrusher - 95x10x8x8 (+5lb pr)

> Barbell Row - 185x10x9x8

> Barbell Curl - 95x8 (+5lb pr)


o yeah deload did me good, but i was pissed that i couldnt do close grip decline, i only did them 2 times over 4 week and they already feel heavy, meh atleast i switched in time

ruga buga
11-17-2008, 11:05 PM
nice way to get back in the weight room!

adelman337
11-17-2008, 11:14 PM
Strong workout bro!! I have done the rack work both ways, and prefer to do the lower portion starting from the top that way i know it is in my normal groove. but I like to do the upper portion from the pins. Just my opinion.

Billsterl
11-21-2008, 10:04 PM
Strong workout bro!! I have done the rack work both ways, and prefer to do the lower portion starting from the top that way i know it is in my normal groove. but I like to do the upper portion from the pins. Just my opinion.

thanks, yeah i think i'll do that.

the site did not work for me last two days, dunno why

but here's WEDNESDAY's (november 19th) workout

ME Lower body

> Squats - 295x1

> Lat Pull-Downs - 180 x7 x7 x7 (+10lb pr)

> Pull Throughs - 100 x10 x10

> Barbell Curls - 100 x7 (+5lb pr)[/QUOTE]

Billsterl
11-21-2008, 10:07 PM
this is TODAY's workout

DE Bench

> Speed Bench cycle- 140lbs, 9 sets of 3 reps, 1 second per rep (down & up) (+5lb pr)
i did 1 sets each for close grip, medium grip and wide grip, then repeat 3 times

> Standing Military Press - 135 x7 x6 x6 (+2 rep pr)

> Close grip bench - 145 x8 x8 (-15 lb)

man during the close grip bench at the end, my triceps felt like i had no control over them A.K.A. weak as shit, maybe coz of the 3 sets of speed close grip i did in first set, never gonna do close grip bench in the same workout as speed bench cycle again,

Billsterl
11-25-2008, 04:47 PM
yesterday i did not get on the computer coz i was studying for a test, so i'll post the workout now

Monday November 24th,

DE Legs/Back

> Speed Squats - 155 lbs, 10 sets of 2

> 1 Arm DB Row - 125 lbs, x8 x8 (+5lb pr)

> Chin Ups - bw x6 x6

Billsterl
11-25-2008, 04:50 PM
today's workout

ME Bench

> Reg. Bench Press - 230 lbs x1 (+5lb pr)

> Lateral Raise - 25 lbs x10

> Tricep Pushdowns - 150 x8

Billsterl
11-27-2008, 08:08 PM
today's workout was ok, but i when i was warming up for my deadlifts, and i got to my second last warm-up set and the weight felt like the heaviest thing ever, so i decided to finally start adding Good Mornings to my workout, only did them lightly cause its my first time doing them, will do low reps next time, and from now on 33 to 50% of my ME Leg/Back days will be Good Mornings

ME Leg/Back

> Good Mornings - 135 x7

> Pull Ups - bw x6 x8 x6

> Hammer Curls - 55 x8

ok workout overall, only thing i got out of this was the realization good mornings should be added in my workout

Billsterl
11-28-2008, 10:00 PM
i got my new belt today, it's an inzer al leather 4 inch wide 1 cm thick straight belt, shit cost me $95, $65 +$25 shipping ( dam canada) +$ 5 for my friend coz he bought it for me, anyone got some tips on how to use it properly?

today's workout

DE Bench

> Speed Bench, 145lbs 9 set of 3 reps, (+5lb pr)

was a bit slow today, about 1.2 seconds per rep on the 3 close grip sets, but others were ok, gonna have to use this weight again next time

> JM Press, 95lb x10 x9 x9

doing lots of new exercises this week, dam these were hard, but i liked it, i felt it in my lower tricep head better than skull crushers and db extensions, and without the elbow making a tiny ripping sound every rep

> Dumbell Shoulder Press, 45lb x10 x12

wow i was planning on doing military presses, but doing the jm press first burned out my triceps, so had to settle for some light dumbell work

Billsterl
12-01-2008, 05:45 PM
wow alot of volume today, but every exercise except the Bent Over Row was taken to only two to five reps before the breakdown of form

DE Leg/Back

> Speed Deadlifts: 225 lbs, 6 sets of singles, - the speed and technique felt great for these

> Bent-over Row: 185 lbs, x8 x8 x8

> Chest-supported Row: 135 lbs, x8 x8

> Face Pulls: 120 ,x10 x10

> 1 Legged Calf Raise: 255, x13 x13

> Pull Throughs: 100, x8

> Hammer Curl: 50 lbs, x10

Billsterl
12-02-2008, 05:08 PM
ME Bench

> Decline Close-Grip Bench: 250 lbs, x1 (+5lb pr)

dam i was pissed afterwards, because i the moment i did 250 i was like fuck that went way too easy i shoulda pushed for a 10l bor 15 lb pr instead, but i didnt try another set after coz i knew that whenever i get lift and want to improve it again, i'd be too tired

> Incline Bench: 170 lbs, x6 x6 , ntf

> Military press: 135lbs, x6 x6 ntf

> JM Press: 100 lbs, x8 x8 ntf

eh still trying to learn how to gauge my ME lift, coz i knew i coulda done more, and i just kinda bullshitted through the rest of the workout coz i was dissappointed, shouldnt have i know

J.Cash
12-02-2008, 06:46 PM
Strong bench, keep up those PRs.

Halfway
12-03-2008, 04:08 AM
congrats on the Pr.. you'll get the 260 next time

Billsterl
12-04-2008, 05:29 PM
Thanks for the support!

today's workout"

ME Leg/Back

> Squats: 315 lbs, x1 (+20 lb pr)

> Seated Rows (straight bar): 200, x8 x8

> Seated Rows (V-handle): 200, x10 x10 x10

Ho yeah, two weeks ago i matched by pr from b4 injury @295lbs, and now it's at this, didnt do biceps today coz i wanted to do more back work

Billsterl
12-07-2008, 11:49 AM
this past week, for Phys.Ed. class my school hired some rock climbing company to set up a rock climbing clinic in one of our gyms, and every day for like an hour, we climbed around on all the different walls, ropes and latter variations like farking monkeys. By friday my fingers and forearms were burnt, i think im gonna skip today's grip work.

ViperSlugg
12-07-2008, 12:08 PM
Awesome log - I just quickly read through most of it - I like how your routine is going-

Even though we have around the same strength right now - you definately have way more potential and have been blasting through your PR's so far !!

Keep it up!!

Billsterl
12-07-2008, 02:15 PM
Awesome log - I just quickly read through most of it - I like how your routine is going-

Even though we have around the same strength right now - you definately have way more potential and have been blasting through your PR's so far !!

Keep it up!!
lol bro, lb for lb u're beating me by a mile right now, im like 200 lbs atm

Billsterl
12-08-2008, 05:46 PM
ah, swimming again in phys.ed. fun stuff

todays's workout

RE Legs/Back

> Ghetto Glute-Ham Raise (hand assisted): x8 x8

> Pull Throughs: 130, x10 x10

> Chest Supported Row: 155 lbs, x10 x10 x10 x10 (+20 lb pr)

> 1 Leg Calf Raises: 270, x13 x13

i dun't use the chest supported row machine, i use a 25 degree incline bench stacked on top of platforms and a barbell for it,

dam lol the glute ham raises were hard, first time doing them, and can only do them on the floor due to the lack of equipment in my school gym, these hopefully work up to unassisted in the next few months

Billsterl
12-09-2008, 05:32 PM
ME Bench

> Bench Press: 235 lbs, x1 (+5 lb pr)

> Upright Rows: 135 lbs, x8 x8

> Tricep Push-Downs: 150, x10 x10 x10


yeh yeh, bench is finally going up consistantly now-a-days, even though only 10 lbs a month lol, crap progress compared to the other two lifts

ruga buga
12-10-2008, 01:45 AM
That is still 10 lbs more than it was the month before though.

Good work and keep it up

Billsterl
12-11-2008, 05:03 PM
AHHHHHHHHHHHHHHHH! i was so ready to deadlift with my new belt for the first time today, and some teacher locks up the weightroom

He locked it up because our school is hosting a junior girls volleyball tournament, while it's good for the eyes :D, i was pumped to get my lifting in today :(.

I would have understood if the teacher had any role in the Phys.Ed. department, but the gym had been open everytime before whether our school hosted a Basketball, Volleyball, or whatever tounament, and the regular Phys.Ed. teachers have left the weight room open. Makes no sense.

To make it worse, i've heard from some people there will be a senior girls volleyball tournament TOMORROW and the dickhead teacher advised the Phys.Ed. teachers to close the weight room again, jesus christ.

/rant

but i have my deload week comming up next week, so i'm just gonna leave the first two workouts of this week in the books and make this a deload week. We're doing some intense GPP in the form of waterpolo in Phys.Ed. anyways :D.

oh and girls in black short shorts, yes the best mandatory sports rule ever.

Helikaon
12-12-2008, 12:26 AM
Hahahaha, sounds like the teacher locking the weight room was kind of a blessing in disguise :P

Great log, lots of PR's, keep it up.

ktm_Wrench
12-12-2008, 01:10 AM
Oh god it is the worst when you are pumped to lift and you can't. 2 weeks ago I was set to go. Preworkout meal, creatine, the whole 9 yards. Drive 5 min to the gym, and its closed. MAN it would have been cool to see how much i could have lifted at that moment.

Billsterl
12-15-2008, 04:48 PM
alright back at it this week

RE Bench

> Bench Press: 150 lbs, x3 x3 x3 x3 x3 x3 x3 x3

> 1 Arm Barbell Shoulder Press: 55 lbs, x7 x7 x7

> JM Press: 105 lbs, x7 x7 x7

- well, back from a deload week, i practised my bench form today, my arch on the bench is really shit, mainly working on that, and practising lowering the bar with my lats, and then exploding back up with the shoulders and triceps.
Anyone got tips on how to improve my arch? i did bridges and leaned back on the preacher curl pad thingy, see if it helps
- 1 arm barbell press, weird i dunno where i got the urge to do that

Billsterl
12-17-2008, 06:25 PM
yesterday's workout

ME Legs/Back

> Deadlifts: 365 lbs, x1

> V-Handle Cable Row: 200, x10 x10 x10 x10

> Hammer Curl: 50 lbs, x12

got my deadlift back up to match my personal best from back in summer, now finally i can start to get some prs again

Billsterl
12-18-2008, 05:55 PM
i looked back at my log that i;ve kept so far yesterday, and i realized i couldnt even stay on the 4 day a week schedule, i often missed workouts and even 2 a week sometimes.
so i said what the heck a 3 days a week routine will be more easier for me,

Billsterl
12-18-2008, 06:01 PM
today's workout: starting from the bottom because i flat benched last week

Chest Day

> Incline Bench Press: 185 lbs x5 , 190 lbs x2 (+5 lb pr)

> DB Bench press: 55 lbs, x12 x9

> Lateral Raises: 25 lbs, x12 x12 x12

> Tricep Pushdowns: 100 x20 , 120 x15 , 150 x10

dang i messed up on the incline, got out my groove badly on the second rep and stopped the set, i was sure i had a couple more reps in me, but a pr nonetheless, i was happy considering i hadnt inclined bench in couple of months

Billsterl
12-21-2008, 04:47 PM
Legs/Back

> Squats: 315, x1

> Good-Mornings: 110, x12 x12

> Calf Raises, 2 sets

man the YMCA gym is so fucking cold in the winter, after goign through warm-up and squatting 315, my hamstring cramped halfway during the 2nd rep, i was like shiT!!!!!!!!!!!!!!!!!!!!!, coz of the temperature i lost a plus one rep pr. The gym was like 15 degrees only, dam
after that my workout went down the shit hole,

Billsterl
12-23-2008, 08:56 PM
ME Bench

> Bench Press: 205lbs x3

> JM Press: 115 x6 x6 x6

> Pull Ups: BW x5 x5 x5 -60 second rest

> Lateral Raises: 30 x8 x8 x8

> Hammer Curlz: 50, x12 x12

wow i thought 85% of your max should be repped atleast 5 time, i only got 3 reps, dam, guess i cant underestimate the phrase "Everybody is different"

Billsterl
12-25-2008, 05:58 PM
ME Lower

> Deadlifts: 385 lbs x1 (+20 lb pr)

> Box Squats: 155 lbs x3 x3 x3 x3

> Hyperextensions: 45 lbs x12 x12

> Shrugs: 225 lbs x20 x20

wow finally got a pr on deadlifts after the summer, the timeline:

- early July to mid August: 255lbs to 365 lbs
- late August, injury (non-lifting related), can't do any work that needs the slightest amount of lower back power
- October to now: 225lbs to 385lbs

i can't get over how much higher the weight would be if i didnt get injured, dang

anyways, time to pig out today, Merry Christmas everyone!

J.Cash
12-26-2008, 12:39 PM
Nice DL PR! Keep it up.

Billsterl
12-27-2008, 04:29 PM
thanks J.Cash,

today's workout

DE Upper

> Speed Bench: 115 lbs + grey band, 9 sets of 3

> DB Decline Tri-Extension: 27.5 lbs, x15 x8 x14 x16

> Chest-Supported Row: 130 lbs, wide grip x6 x6, close grip x4 x4

> Rear Delt Flys: 15 lbs, x10 x10

> Hammer Curls: 55 lbs, x10 x8

- did speed bench with bands for the first time today, though they were some fitness bands, it helped to even out the tension at the top compared to the bottom, could really feel a difference, but i keep hopping off the bench at the top of every rep, guess im too light to hold the weight down lol

- tried decline extensions for the first time, felt awesome, the tension on the tricep can be felt all the way through unline on the overhead and flat bench version, and there was no strain on my elbows, which happens to me on every other BB or DB extension

Billsterl
12-30-2008, 04:34 PM
ME Upper

> Bench Press: 240 lbs x0 , 185 lbs x5

> Wide Upright Row: 100 lbs x10 x10 x9 x8

> DB Decline Tri-Extension: 35's x12 x12 x10

> Pull Ups: bw x7 x6 x4 x4

> EZ Bar Curlz: 105 x8 x7

- Tried for a 5 lb bench pr today, failed as u can see, i failed about 6 inches off the chest, i flared my elbows too fast, and by then all the weight was supported my my pecs, i tried to ball through it, but after a 3 second static strain, my form broke completely and i got owned

- all other exercise were not to failure, decent workout

Billsterl
01-02-2009, 04:36 PM
this was suppose to be yesterday's workout, but of-course like everyone else, i got high and went to bed wayyyy to late (6 am), so i delayed it, but i still wasnt 100% today

Lower

> 12 in. Box Squats: 185 lbs x4, 135 lbs x10

> Rack Pulls: 365 lbs x2, 275 lbs x10

> Pull-Down Abs: 4 x 10

> Calve Raises: 3 x 15

- i was aiming for 5 reps on box squats and rack pulls, but as u can see i failed miserbly, and it was a reasonable number to get five reps, i guess i overestimated my recovery from new years eve, but i went on to do the 10 rep sets fine

Billsterl
01-03-2009, 06:24 PM
RE Upper

> DB Flat Bench: 75 lbs x8 x8 x8

> DB Incline Bench: 60 lbs x8 x8 x8

> JM Press: 115 lbs x8 x8 x8

> Hammer Cable Row: x8 x8 x8 x8

- all was done with a weight i could do 12 reps with, worked lightly today coz of yesterday, felt good

Billsterl
01-07-2009, 05:13 PM
ME Lower

> 12 in. Box Squats:

185 lbs x5

135 lbs x10


> Rack Pulls:

365 lbs x5 (+3 rep pr)

275 lbs x10


> Pull-Down Abs:

5 sets of 10, quick paced

so i kept the box squat numbers the same, but i did notice it was alot easier this time, but on the rack pulls i pulled a 3 rep pr since last time i blew it because it was jan the 2nd and i felt like shit from new years eve party,

Billsterl
01-08-2009, 10:30 PM
damn... injury report

was playing some pickup hockey today and i was goal tending

i block a shot from kneeling position, and i tried to stand too fast, and i slipped and my foot slipped sideways, and i tweaked my knee

the area above the knee cap

on the inner part of my left knee feels funky right now, not much pain but it is bad enuf to prevent me from squatting atm, deadlifting still is 100% doable, i just hope it gets better before next week's Lower day

Billsterl
01-09-2009, 04:44 PM
ME Upper

> Close-Grip Bench Press:

230 lbs x1 (+30 lb pr)


> Pull Ups: with 1.5 minute rests

bw x7, x7, x5, x4


> Tricep Extensions: 1 minute rests

35 lbs x8, x8, x8, x8


> Lateral Raises: 1 minute rests

25 lbs x8, x8, x8, x8


- i was planning to do regular bench today, but during warm-up, the weight felt really heavy, so i switched to close grip and hit a nice pr, regular bench really does not feel good to me, so i think i'll do close grip bench and weighted dips from now on, my close grip is only 5 lbs lighter than my normal bench anyways

TheBrent
01-09-2009, 05:01 PM
Nice Bill! That's a solid close grip you've got!

About your bench- How wide is your normal grip? And how is your elbow tucking? Do you do a powerlifter style bench or wide, flared elbows?

Billsterl
01-09-2009, 05:16 PM
Nice Bill! That's a solid close grip you've got!

About your bench- How wide is your normal grip? And how is your elbow tucking? Do you do a powerlifter style bench or wide, flared elbows?

i have my close grip with my thumb on the smooth part, and normal grip i have my pinkies on the power rings, and i tuck my elbows and contract my upper back and lats and leg drive, and stomach full of air and arch, but i dunno, i have no confidence in my normal bench

Billsterl
01-12-2009, 05:16 PM
wow busy day today, i had a biology summative lab, english summative presentation and a final math test today.

i also had to do a culminating Beep Test for phys.ed, straight tired me out, so today i took it easy

Upper Day

> Dips:

bw+75 lbs x3

bw+ 25 lbs x10


> Pull Ups: 1.5 minute rest

bw x7 x7 x5 x4


> Side Lateral Raises: 1 minute rest

20 lbs x12 x12 x12


man my homemade dip belt worked better than i thought it would, though it could be less painful, still bruised me even when i braided the rope 6 times,
though the pain that the nylon rope does psych me up lol (no emo)

i'm not exactly sure of the pr i set for dip in the summer ( didnt keep a log) but it's somewhere around this one, so i'll set this one as the standard

Billsterl
01-18-2009, 01:51 PM
weird, i swore i update my last two workouts on here

anyways, Wednesday, Jan 14th, 2009


ME Lower

> Deadlifts:

365lbs x1

405lbs x0


> Deficit Pulls: 4 inch platform

225lbs x10


> Wheels Of Death: from knees, 1 minute rest

4x10


shitty workout, when i got there it was quiet as hell, no music, cold as ****, coz its minus 35 degrees celsius outside and no one turned the fan on to blow out the cold air in the morning, and i was not prepared, lifted in t shirt and shorts, muscles never warmed up,

Billsterl
01-18-2009, 01:52 PM
Friday, Jan 16th 2009

DE Upper

> Speed Bench: 45 second rest

115 lbs, close grip 3x3, medium grip 3x3, pinky on rings 3x3


> Barbell Chest-Supported Row: 2 min. rest ntf

185 lbs, x7 x7 x6 x5


> JM Press: 1 min. rest ntf

115 lbs, x8 x8 x7


> Lateral Raises: 1 min. rest ntf

25 lbs, x10 x10 x8


one of the better workouts i've done in a while, had more energy than last couple times

Billsterl
01-19-2009, 05:21 PM
ME Upper

> Close Grip Bench Press:

235 lbs, x1 (+5 lb pr) (matched reg bench pr from couple weeks ago)

165 lbs, x9


> Incline DB Press: 1.5 minute rest

55 lbs, x12 x12 x8


> Pull Ups: 1.5 minute rest

bw, x7 x7 x5 x5


> Side Lateral Raises: 1 minute rest

25 lbs, x10 x10 x10


workout felt easy, maybe its coz its the first pr for me in a while ( in my world atleast)

Billsterl
01-20-2009, 04:51 PM
Lower Day

> Good Mornings:

185 lbs, x5 (+50 lb pr)


> Prison Abs:

4x8


the pr is misleading, but it is the heaviest i've gone

time to take a week off, exams on tmrw, friday and next tuesday

Billsterl
01-28-2009, 10:27 PM
took a week off due to exams, i think i did ok, gonna get the results tmrw, school doesnt start till next week

i will do one workout today and one on friday to gear back and hopefully be ready to hit some prs next week at school

i had a 15 lbs hex dumbell and 40 lbs of lates and a rope, i used all the combinations in the world to make the weights i used today :rock:

RE Upper

> Weighted Dips: paused at the bottom on my knees, coz i was doing this between chairs

45 lbs, x8 x8


> 1 Arm DB Row: had to use a slow tempo for this one

55 lbs, x20 x20 x20


> In & Out Tri-Extension: saw this on elitefts featured exercise of the week

15 lbs, x20 x20


> Hammer Curls:

40 lbs, x10 x10


> Side Raises:

22.5 lbs, x10 x10



workout was wayyy better than expected, will hit my lower body and abs on friday at home

Billsterl
01-30-2009, 10:08 PM
second home workout today

Lower

> Ghetto GHR: i can get about 2 to 3 half ROM reps with these now lol, rest are assisted with thumb+index

4 sets of 6


> Hypers: 2 sets

> Pistol Squats: 2 sets

> Band Pull Aparts: 4 sets


i did a bit more than expected, but meh was just trying out some methods to do exercises at home, and was pretty good,

Billsterl
02-04-2009, 05:50 PM
2/4/09

> Deadlifts:

335 x5

345 x5


> Hyper-extensions:

45 lb plate, 3 sets of 10


> Hammer Grip Chin ups:

Body weight for 3 sets, forgot the count the reps



Deadlift was a 5 rep pr, but not sure how much

J.Cash
02-04-2009, 05:53 PM
Nice work Bill, keep hammerin away.

Billsterl
02-04-2009, 05:59 PM
Nice work Bill, keep hammerin away.

my name is actually Billy, lolz just for future reference, thanks for stopping by

Billsterl
02-06-2009, 10:01 PM
2/6/09

> Military Press:

155 x3
155 x3
155 x2


> Paused Flat Bench:

145 x5
145 x5
145 x5


> JM Press:

100 x8
100 x8
100 x8

Billsterl
02-09-2009, 05:55 PM
2/9/09

> Squats: wow doing light plyometrics in the morning for fitness class killed my legs or something, didnt rep out as many as i planned

295 x2


> 1-Arm DB Row:

110 x10
110 x10
110 x10
60 x15

Billsterl
02-10-2009, 07:44 PM
2/10/09

> Close Grip Bench Press:

205 x4 (pr)
205 x4
205 x3


> Paused Incline Barbell Press:

135 x7
135 x7
135 x7
135 x7


> DB Lateral Raises:

25 x12
25 x12
25 x12
25 x12


took you guys' advice and i touched my chest on the incline, still gotta get used to it

Billsterl
02-12-2009, 04:46 PM
2/12/09

> Deadlifts:

365 x4 (pr)

370 x4 (pr)


> Ghetto GHR varitation: this is the variation where the femur stays at 60 degrees from the ground, and move at the hips only

bw x6
bw x6
bw x6


> Various Vertical Pulls:

i just worked in with some friends on chin ups, pull ups, and lat pulldowns for fun, so it was like pump sets, did about 5 sets total

Billsterl
02-17-2009, 08:30 PM
2/17/09

> Military Press:

155 x4 (pr)
155 x2
155 x3


> Paused Flat Bench:

135 x7
135 x7
135 x7


> Tricep Push-Downs:

100 x12
100 x12
100 x12


man 4 days off since doing any sort of physical activities at all, surprised i hit the pr, but as shown, the reps were all over the place

Billsterl
02-18-2009, 06:29 PM
2/18/09

> Squats:

275 x5
285 x4


> 1 Arm DB Row:

LH 120 X10 RH 120 X10
LH 120 X10 RH 120 X10
LH 120 X10 RH 120 X10
LH 120 X9 RH 120 X10


wow my forearms and hand were numb after the rows

Dedicated1
02-18-2009, 06:32 PM
good work on rows man, I find my dominant hand (right) is usually weaker then my non dominant one.

Billsterl
02-19-2009, 09:11 PM
good work on rows man, I find my dominant hand (right) is usually weaker then my non dominant one.

my grip on my left hand is pathetic, i missed the last rep coz my hands were just too sweaty to hold the bar anymore

today i got hit with DOMs hard, my forearms, biceps, my ENTIRE back except lower back, and glutes and hamstrings killed

it hurt for me to bend down to do everyday things like putting on shoes, especially the glutes, never felt such intense DOMs in that area before

By the time i cant squat a decent amount for reps, i'll have sculpted a nicer ass than 80% of the girls in my school

Billsterl
02-20-2009, 07:13 PM
2/20/09

> Close Grip Flat Bench:

205 x4 (pr)
205 x3
210 x3 (pr)


> Paused Incline Barbell Bench:

135 x8 (pr)
135 x8
135 x8

> DB Lateral Raises:

25 x10
25 x10
25 x10

Billsterl
02-23-2009, 06:51 PM
2/23/09

> Deadlifts:

390 x3 (+20 lbs, -1 rep)
390 x2


> Pull Ups:

bw 2 sets of 5



man i thought i did more on the deadlifts last week, hence why i added 20 lbs, meant to add 10 lbs, didnt have my log sheet with me today so i messed up there, didnt do too bad i guess,
and for the second set i wanted to leave some in the tank for the next few exercises so i went 2 rep before failure for that one, but the workout was cut short coz teacher had to go to the dentist :(

two mistakes this workout :madflip:

Billsterl
02-24-2009, 07:25 PM
did some heavy ab work today, been doing these 15 minute ab ripper x from the p90x series as a mandatory thing for personal fitness class, twice a week, did not help my ab strength one bit, and that my weakest link, teacher said the introductory phase of the class is nearly over, so i will soon be able to get back on track

2/24/09

> AB Wheel:

from knees, 3 sets of 10


> Standing Cable ABs:

90, 3 sets of 6

LiftingAddict
02-24-2009, 10:55 PM
Wow bill strong MP and Rows!

Billsterl
02-25-2009, 08:50 PM
Wow bill strong MP and Rows!

thanks man, trying to catch up to everyone on this forum lol

2/25/09

> Military Press:

155 x4
155 x4
160 x1 <- wow got outta my groove
135 x6


> Paused Flat Bench:

135 x9 (+2 reps pr)
135 x9
135 x9


> Tricep Pushdowns:

120 x10
120 x10
120 x10


in terms of prs, none were set today, but i did feel an improvement on the military press, and the second set was 1 rep more than last time,

i tried for 160 because i've always been able to just get 5 lbs for the same reps rather than try for an extra rep, so was aiming for 4, too bad i got outta my groove, and could not recover from it so i went down to 135 to do finish the set, not sure if that was the greatest idea, so eh, will try again next time

Billsterl
03-01-2009, 09:06 PM
friday's workout, wasnt home last two days

2/27/09

> Squats:

295 x3 (+10 lb pr)
295 x3


> 1 Arm DB Row:

LH 125 X10 RH 125 X10 (+5 lb pr)
LH 125 X10 RH 125 X10
LH 125 X10 RH 125 X10
LH 125 X8 RH 125 X8


on the squats i started cramping during the first set of 295x5, but my spotter said i was a bit high, so on the second set i told him to watch me to parallel, so i got 295x3, and the humid weather killed me.

i managed to finish the DB rows, 2 reps short on the last set, but considering the unusually humid temperature for this time of the year, i did alright

Billsterl
03-02-2009, 05:48 PM
absolute doodoo workout today, got 6 hours of sleep last night, was stressing over a physics project the whole day, then got an A on it (the project didnt even work lol?), and basically had two workouts

3/2/09 10:30 am fitness class

30 minutes plyometrics, from p90x series,
it was more like cardio, with no rest between sets, except 2 30 sec water breaks lol

then 20 minutes of dogeball for cardio, it gets pretty intense



3/2/09 3:00 pm

> Close Grip Bench Press:

205 x3
215 x2
205 x2


> Incline Press:

140 x8 (+5 lb pr)
140 x8


> Lateral Raises:

30 x8
30 x8
30 x8


> Weighted AB Work:

did couple sets of cable wood chops, and standing cable abs



shiiiit workout, so tired right now, i just wanna sleep, but i got work to do, and dinner

LiftingAddict
03-02-2009, 08:26 PM
Dude your only 16? Sick stats!

Billsterl
03-04-2009, 07:19 PM
Dude your only 16? Sick stats!

thanks bro, gotta catch up to u lol


man 3 days of less than 6 hours of sleep is killing me, the workout on monday sucked, and today's sucked even more, my intention was to get 405 for atleast 4 reps, and i ended up with nothing, after the first set, i was just like screw it


3/4/09

> Deadlifts:

405 x1


> GHR Variation:

bw+10 lbs x8
bw+10 lbs x8
bw+10 lbs x8


> Chin Ups & Pull Ups:

did like 5 sets total,



man from the workout this week so far, i'm not looking forward to friday's

Billsterl
03-06-2009, 10:59 PM
saw Watchmen today, i got some mixed feelings about the movie lol,


3/6/09

> Military Press:

155 x5 (+1 rep pr)
160 x3 (+5 lb pr)
160 x3


> Paused Flat Bench:

140 x8
140 x9
140 x8


> Tricep Pushdowns:

130 x8
130 x8
130 x8

LiftingAddict
03-06-2009, 11:52 PM
thanks bro, gotta catch up to u lol




Catch up! Your beating me on practically every lift!

Billsterl
03-07-2009, 05:09 PM
Catch up! Your beating me on practically every lift!

lolz i hope your joking, atleast not the important ones

Billsterl
03-09-2009, 05:55 PM
eh knee is being a bitch, i twinged it in hockey, bad techniques i guess lol, it was irritating me on the box squats, not when i moved, but when i touch the box after the descend, weird

also the first time since christmas i've done box squats at 14 inches, on the second set my knee was bothering me, not alot but i stopped, figured i got 5 pretty easy the first set, i'll wait till next time


3/9/09

> 14 in. Box Squats:

245 x5 (+40 lb pr)
245 x4


> 1 Hand Barbell Rows:

LH 130 X10 RH 130 X10 (+5 lb pr)
LH 130 X10 RH 130X10
LH 130 X10 RH 130 X10
LH 130 X8 RH 130 X8


> Cable Abs:

100 x6
100 x6
100 x6


> Calf Raises:

155 x10
155 x10
155 x10


> Pull Throughs:

150 x8
150 x8

the PR on the 1 hand barbell rows was previously dumbell rows, but they are pretty much the same, the dumbell handle is too skinny so i switched to the barbell


wow did aaaallllooooottt of volume today

Billsterl
03-12-2009, 06:23 PM
Yesterday's workout:


3/11/09

> Close Grip Bench Press:

215 x3 (+5 lb pr)
215 x2


> Paused Incline Bench Press:

145 x8 (+5 lb pr)
145 x8
145 x8


> Lateral Raises:

30 x8
30 x8
30 x8



i'm making some constant progress on the bench, up 10 lbs on 3rm in 6 weeks, next week is deload and march break!

Billsterl
03-13-2009, 07:57 PM
was planning on doing deadlifts today, warm-up felt heavy as shit, dunno if it due to this being the last workout before a deload week or lack of sleep, stress or whatever,

but after my last warm-up set of deads i just didnt feel it, so i did good mornings instead, dunno if it is a good substitute, but instead of a surely no pr workout, i hit a good pr on good mornings, so i go into the break happy,

on another positive note, i worked out my guns the first time this year, my bud thought i was joking with the weight i was using, but i was struggling lol


3/13/09

> Good Mornings: 10 degrees above parallel

225 x5 (+40 lb pr)
245 x5 (+60 lb pr)

the huge prs was due to me only doing this for the third time, so my groove is still in the works


> Pull Ups:

bw x6
bw x6
bw x6
bw x6


*- Super Set -*

> Concentration Curls:

30 x8
30 x8

> Static Holds:

405 x5 seconds <- double overhand
405 x10 seconds <- hook grip
405 x5 seconds <- straps, i dunno lol first time using straps

405 x15 seconds <- hook grip, could went for longer, but wasnt sure what is gonna happen to my thumb


so with doing good mornings, i will have to work on my grip, gonna concentrate on hook grip since it seems to be the easiest for me, straps are shit or im using it wrong, and double overhand will be used as well

Billsterl
03-23-2009, 09:22 PM
ew felt like doo doo, strength is always crap when i come back, lol reg. bench is about 20 lbs lower than close grip, wow, i overestimated the weight that i could do for 5 reps by a long shot, thinking reg bench is the same as close grip

3/23/09

> Bench Press:

205 x2
205 x2


> Paused Military Press:

135 x7
135 x7


> Cable Skull Crusher:

150 x10
150 x10
150 x10


> 45 Decline Sit-Ups:

+10 lbs x10
+10 lbs x10
+10 lbs x10

vsvs
03-25-2009, 12:24 AM
strong lifts
yo where u at in TO?
northyork/markham here

Billsterl
03-25-2009, 06:51 PM
3/25/09

> 14 in. Box Squats:

245 x5
255 x4 (+10 lb pr)


> 1 Arm DB Rows:

LH 135 X8 RH 135 X10 (+5 lb pr)
LH 135 X10 RH 135X10
LH 135 X10 RH 135 X10


> Barbell Curls:

75 x8
75 x8



good workout today, feels good man



strong lifts
yo where u at in TO?
northyork/markham here

northyork/scarborough

Samsuperjew
03-25-2009, 07:02 PM
nice db rows brah! i wish my gym had 100+ dbs :(

gj on pr's

Billsterl
03-25-2009, 07:07 PM
nice db rows brah! i wish my gym had 100+ dbs :(

gj on pr's

lucky me lol my school's hex db only goes up to 55 lbs

but they got a really good set of db handles and clips, so i load up the plates

Samsuperjew
03-25-2009, 07:19 PM
nice man, our gym is too cheap for that :/

Billsterl
03-28-2009, 11:32 AM
yesterday's workout:

3/27/09

> Incline Bench:

185 x4
185 x3
185 x3


> Paused Close Grip Bench:

145 x10
145 x10
145 x10


> Lateral Raises:

20 x12
20 x12
20 x12

prs are hard to come by these days on bench day

nice man, our gym is too cheap for that :/

man my school gym has 1 squat rack and 1 bench, but it seems to be enough though, coz no one comes, but the PE teacher is thinking about my suggestion of getting rid of some machines and get a used power rack from craiglist or something, now that would be awesome

Samsuperjew
03-28-2009, 01:23 PM
lucky, our football coach thinks that machines are a gift from god, and we get one new one a year, and remove one free weight station :/


and your incline bench is huge lol

Billsterl
03-28-2009, 05:41 PM
lucky, our football coach thinks that machines are a gift from god, and we get one new one a year, and remove one free weight station :/


and your incline bench is huge lol

thanks man

im feeling sick today, prob caught it yesterday from a blunt, no energy and joints and muscles are aching, right now i've been sleeping on and of the whole day and about to go back again, eating atm, dun feel like eating, but i get hungry and eating can only help me get better

Samsuperjew
03-28-2009, 05:46 PM
lol, i got 14 hrs of sleep last night :cool:


get better brah, being sick sucks

Billsterl
03-31-2009, 05:17 PM
lol i was all better the next day

now this workout today was suppose to be yesterdays, but i was busy so i delayed it,

3/31/09

> Deficit Deadlifts:

315 x5
335 x4


> Under Hand Pull Downs:

150 x6
150 x6
150 x6
150 x6


> GHR Variation:

bw x10
bw x10


good workout today, using deficits to really try and use more leg drive in my deadlifts

Samsuperjew
03-31-2009, 05:41 PM
holy deficit deadlifts batman! :p



how big was the deficit?

Billsterl
03-31-2009, 05:47 PM
holy deficit deadlifts batman! :p



how big was the deficit?

not much, two to three inches, im trying to catch up to a 15 year old in lifting, oh god:pokeowned:

Samsuperjew
03-31-2009, 05:52 PM
Lol, your bench is pretty damn good by most people's standards, take some pride in it lol

Billsterl
03-31-2009, 06:16 PM
Lol, your bench is pretty damn good by most people's standards, take some pride in it lol

u killed my pride

Samsuperjew
03-31-2009, 06:23 PM
then be happy that you're twice my size, no longer injured, and making great progress :p

Billsterl
04-01-2009, 09:41 PM
uh i dun even wanna post my workout today

4/1/09

> Bench Press:

185 x5
185 x5
185 x5


> Military Press:

135 x7
135 x7


> Superman Tricep Extensions:

120 x10
120 x10
120 x10




17th birthday today, gonna go out later today since there is no school tmrw due to grade 10's writing the literacy test

LiftingAddict
04-01-2009, 10:05 PM
uh i dun even wanna post my workout today

4/1/09

> Bench Press:

185 x5
185 x5
185 x5


> Military Press:

135 x7
135 x7


> Superman Tricep Extensions:

120 x10
120 x10
120 x10




17th birthday today, gonna go out later today since there is no school tmrw due to grade 10's writing the literacy test

Great pressing!

Samsuperjew
04-01-2009, 10:26 PM
uh i dun even wanna post my workout today

4/1/09

> Bench Press:

185 x5
185 x5
185 x5


> Military Press:

135 x7
135 x7


> Superman Tricep Extensions:

120 x10
120 x10
120 x10




17th birthday today, gonna go out later today since there is no school tmrw due to grade 10's writing the literacy test

seemed like a decent workout, nice benching


have a fun 17th b day brah, must be awesome having it on april foolz

Wintermule
04-02-2009, 12:30 AM
not much, two to three inches, im trying to catch up to a 15 year old in lifting, oh god:pokeowned:

Haha, fucking SSJ, I was working out with xandersausage from bb.com today and was maxing out on deads, failed, and started getting pissed and ranting about how it's dumb that SSJ lifts more than me.

Nice log brah, I've seen you around but didn't know how strong you are.

Billsterl
04-03-2009, 06:25 PM
thanks for the support doods

4/3/09

> Box Squats:

275 x5 (+20 lb pr)
275 x5


> 1 Arm DB Rows:

LH 140 X10 RH 140 X10 (+5 lb pr)
LH 140 X10 RH 140X 10
LH 140 X10 RH 140 X10


> GHR Variation:

bw x8
bw x8


on box squats today i finally had all the techniques come in place, i usually forget to arch my back, and it felt soooo easy

i can do a full ghetto ghr's now, but gotta do rep work with the easier variation, just increasing the angle between hams and calves everytime

also mom is cooking up a seafood feast today, sorta like a belated birthday dinner, oh yeah!

Samsuperjew
04-03-2009, 09:08 PM
nice squat pr's, you better not catch up to me <_< :p


but srs, u dont know how lucky you are to have 100lb+ db's :(

Billsterl
04-03-2009, 09:31 PM
nice squat pr's, you better not catch up to me <_< :p


but srs, u dont know how lucky you are to have 100lb+ db's :(

if ur program calls for 1 arm db rows, i used barbells before i realized my school had these dumbell handles

the barbell ones arent really that hard to use, i can use the same weight, but a dumbell is more convenient to set up,

and my last squat pr is 315, so slightly worse than yours, and when u gonna max out? and what lift did u enter for IO's challenge?

Samsuperjew
04-03-2009, 10:00 PM
deadlift, im already up like 80 lbs lol

Billsterl
04-06-2009, 07:09 PM
>_> wow seriously lol?

anyways today i was reminded on why i dislike bench days, won't use hate coz thats too strong of a word:mad:, well one thing good about bench day is that the next workout is not
and today i discovered behind the head weighted decline situps is the hardest accessory exercise to push on


4/6/09

> Close Grip Bench:

205 x3
205 x3
205 x2


> Incline Bench:

145 x8
145 x7
145 x7


> Side Lateral Raises:

20 x12
20 x12
20 x12


> Decline Sit-Ups:

bw+10 x10
bw+10 x10
bw+10 x6

Samsuperjew
04-06-2009, 07:12 PM
damn, strong close grip bench pressing

Billsterl
04-07-2009, 04:12 PM
thanks sam

man had an ok workout today, coulda been better, had to supervise the school gym and work out at the same time, telling kids to get changed and if they arent working out gtfo, obviously got alot of lip from the kids but eh

4/7/09

> Deadlifts:

365 x5 (+ 1 rep)


> Lat Pull Downs:

150 x7 (+1 rep)
150 x7
150 x7


man i feel so dam tired lately even though i took the whole march break off, i practically died after the first set of deads, so i did not do the second set, anyone might have an idea what is going on? my diet and sleep habits did not change so im not sure

Samsuperjew
04-07-2009, 05:17 PM
i cant really answer ur question, partly because thats the rules of this board, but mainly because i dont know what to tell you :/


either way though, nice deadlift pr, my only question is, wtf are you doing in ur avi?

Billsterl
04-07-2009, 05:26 PM
i cant really answer ur question, partly because thats the rules of this board, but mainly because i dont know what to tell you :/


either way though, nice deadlift pr, my only question is, wtf are you doing in ur avi?

the shrimp in ma hand, it's huge size of my palm

Billsterl
04-10-2009, 01:04 PM
yesterday's workout, wasnt able to make it home yesterday to post this

4/9/09

> Speed Bench Press: 135 lbs 57% of max

3x3 with pinky on rings
3x3 with medium grip
3x3 with shoulder width grip


> Close Grip Low Cable Rows:

120 x8
120 x8
120 x8
120 x8


> JM Press:

115 x10
115 x10
115 x8
115 x6


> Lateral Shoulder Raises:

25 x10
25 x10
25 x10

Speed on the bench press felt good, was well under 3 seconds for each set

on the close grip cable rows, i used my strongest bench grip and immitated it, with upper back contracted the whole time and using the lats

Billsterl
04-15-2009, 04:23 PM
4/15/09

> Squats:

315 x2 (+20 lb, +1 rep pr)


> 1 Arm DB Rows:

LH 150 X8 RH 150 X8 (+10 lb pr)
LH 150 X8 RH 150 X8
LH 150 X8 RH 150 X8


> GHR Variation:

bw+10 x8
bw+10 x8
bw+10 x8


> Decline Sit Ups:

bw+10 x10
bw+10 x8
bw+10 x6


> Chest Supported Rear Delt Fly:

15's x3x12


pretty good workout today, on squats i tried to beat my old 1rm pr and after the first rep i felt pretty good and went for an extra rep, smooth, was debating a third one but meh


for the DB Rows somehow all the 2.5 lb plates in my school gym was being used so i had to go up by 10 lbs today, so 1 dropped 2 reps for the sets

Samsuperjew
04-15-2009, 09:34 PM
wow strong db rows

and the 2.5 lb plates are NEVER used at my gym, people only use 45's and 25's :confused:

and they wonder why they make shit progress

Billsterl
04-16-2009, 08:26 PM
lol i wish i had some micro plates for my pushing lifts >_> 2.5 lb isnt low enough sometimes



4/16/09

> Military Press:

175 x0 <-:lame:
135 x5


> Seated DB Shoulder Press:

50 x8
55 x6


> Flat Bench:

145 x8
145 x7


> Skullcrushers:

85 x10
85 x10
85 x10


Bummer, got 175 up to my eye level, but meh, try again next time, im finding military press the lowest 1rm max to rep work ratio, it's the only lift where i fall under the predicted max (by calculator)

Samsuperjew
04-16-2009, 08:27 PM
how much do you weigh now man?

Billsterl
04-16-2009, 08:29 PM
how much do you weigh now man?

like 200 lbs, hovering around there, dunt have a scale at home to check, last time i checked at doctors was a couple weeks ago at 204

Samsuperjew
04-16-2009, 08:31 PM
damn, strong overhead press/bodyweight ratio you got goin

gjdm

Billsterl
04-16-2009, 08:33 PM
damn, strong overhead press/bodyweight ratio you got goin

gjdm

lol i didnt even hit the weight, i'll try and get it by may 1st

and what do u think i should submit to IO? 155x5? or a MAYBE 175x1?

as i said in above post, my military press' 1rm max ratio to rep max is gayishly low

Samsuperjew
04-16-2009, 08:35 PM
max effort IMO, unless it interferes with your routine.


i hope people aren't going to put in 5 rep max's and say its legit


maybe i should just do like 315x40 and say my max is like 550?


lol

Billsterl
04-16-2009, 08:45 PM
max effort IMO, unless it interferes with your routine.


i hope people aren't going to put in 5 rep max's and say its legit


maybe i should just do like 315x40 and say my max is like 550?


lol

lol u said u could do way more max compared to reps

Samsuperjew
04-16-2009, 08:48 PM
you are correct... i was trying to make a point

i guess i fail on that front



but you DO see where i'm coming from right?

Billsterl
04-16-2009, 08:52 PM
you are correct... i was trying to make a point

i guess i fail on that front



but you DO see where i'm coming from right?

yeah if i dun get 175x1 on monday of that week i'll most likely go for 155x5 on friday ( may 1st)


it's my deload week

Dobermann
04-16-2009, 09:03 PM
Strong rows bill I am jealous :D

Billsterl
04-16-2009, 09:12 PM
Strong rows bill I am jealous :D

thanks, im just hoping it will help my deadlifts, so i can catch sam the super jew

ThomasH
04-16-2009, 09:29 PM
Insane pressing and skull crushers! Good job!

Billsterl
04-18-2009, 11:27 AM
yesterday's workout

4/17/09

> Speed Deadlifts:

225, 8 sets of 1


> Lat Pull Down:

150 x8 (+ 1 rep)
150 x8
150 x8


> Rear Delt Raises:

25 x12
25 x12


> Hammer Curls:

40 x10
40 x10

Samsuperjew
04-18-2009, 12:51 PM
nice speed deads...... do you find that you have to do mixed grip with them even though its "light" weight, or do you keep doh

Billsterl
04-18-2009, 06:16 PM
nice speed deads...... do you find that you have to do mixed grip with them even though its "light" weight, or do you keep doh

oh i never use mixed grip, either double overhand or hook

Samsuperjew
04-18-2009, 06:52 PM
wow strong grip



i cant do hook grip for the life of me... :/

Billsterl
04-21-2009, 05:40 PM
4/21/09

> Close Grip Bench:

235 x0 :lame:


> Close Grip Incline Bench:

135 x10
155 x7
155 x7


> Seated DB Shoulder Press:

55 x6
55 x6
55 x6

ThomasH
04-21-2009, 09:15 PM
heavy benching good job

Billsterl
04-22-2009, 05:57 PM
thanks, i guess lol, didnt hit the weight

4/22/09

> Deadlifts:

415 x1 (+25 lb pr)


> Ghetto GHR:

bw x6
bw x6
bw x6


> Lat Pull Downs:

150 x12 (+4 reps)
150 x9
150 x7


> Decline Sit Ups:

bw+12.5 x10
bw+12.5 x10
bw x30


oh yeah the GHR's are getting way better, my legs were like 20 degrees from parallel now, as seen by the mirror by me

Samsuperjew
04-22-2009, 06:25 PM
25 lb pr!?!!?!??!?!?



GJDM!

thats insane progress right there

Krol
04-22-2009, 06:33 PM
25 lb pr!?!!?!??!?!?

I was thinking the same thing. Awesome job!

Billsterl
04-22-2009, 06:39 PM
well i did 3 reps with 390 a month ago, it's like a small less than 5 lb pr if calculator is used here

but w.e. it's the heaviest i've done


and btw my linear gains are done for, gotta work even harder now

vsvs
04-22-2009, 08:09 PM
nice PR, what is ur total now for sq/b/d?

Billsterl
04-22-2009, 08:23 PM
nice PR, what is ur total now for sq/b/d?

315 x2 / 235 / 415

pretty doodoo for my weight but progress will come :D

vsvs
04-22-2009, 09:11 PM
cool, have u or will you compete in some PLing meets later on?

Billsterl
04-22-2009, 09:45 PM
cool, have u or will you compete in some PLing meets later on?

lol never thought about it, are there any meets in toronto? are u gonna go to one?

Billsterl
04-24-2009, 09:42 PM
4/24/09

> Speed Bench: 140 lbs

9 sets of 3


> Skull Crushers:

90 x10
90 x10
90 x10


> Lateral Raises:

25 x12
25 x12
25 x12

Samsuperjew
04-24-2009, 09:44 PM
nice speed benching man

vsvs
04-24-2009, 09:51 PM
nah theres nothing in toronto lol. theyre all in st catharines/sudbury/london..far away
all i rmb is ontariopowerlifting (google) and there are some other feds that hold meets.
i definitely will go to one late this year or next year when i get a good total..and prob raw

Billsterl
04-27-2009, 04:24 PM
lol u'd think they'd have meets in a more populated city


4/27/09

> Military Press:

175 x1 (+20 lb pr)

http://www.youtube.com/watch?v=HCHCZ6pASEc

ThomasH
04-27-2009, 04:29 PM
Holy shit!! Heavy press!

Samsuperjew
04-27-2009, 07:03 PM
ddamn strong military press man

vsvs
04-27-2009, 07:13 PM
lol torontos full of p*ssies i guess
good pr

Billsterl
04-27-2009, 07:15 PM
lol

man i looked like i was gonna tip over, during the lift i didnt think i moved around that much, gotta work on that, always had a weak core, damn its holding me back in every lift

Billsterl
04-28-2009, 04:17 PM
4/28/09

> Squats:

335 x1 (+20 lb pr)

http://www.youtube.com/watch?v=L4e1mzMuk_k

355 x0



maybe i shoulda tried 345 instead of 355, oh well it's still a good pr

and i had the bench there so i can touch it at parallel, wasn't a box squat



edit: guys how did my form look?

widding
04-28-2009, 04:30 PM
Not to be a killjoy but on the latest militarypress you do kinda dip for momentum (watch the mirror 21-22sec). But good nevertheless, you didn't do this at 155, thats why i'm just pointing it out:) And good job with hitting all the PR's..

Billsterl
04-28-2009, 04:36 PM
Not to be a killjoy but on the latest militarypress you do kinda dip for momentum (watch the mirror 21-22sec). But good nevertheless, you didn't do this at 155, thats why i'm just pointing it out:) And good job with hitting all the PR's..

true it did look like it, i backed up because i lost balance and i diped up and down, gotta make sure i'm balanced before i start the lift next time :/, i got too excited lol

kingkong
04-28-2009, 04:55 PM
nice squat!

Samsuperjew
04-29-2009, 06:45 PM
fuk, strong squat pr you got der


gjdm

widding
04-30-2009, 11:01 AM
4/28/09

edit: guys how did my form look?


why aren't going lower than paraell touch'n'go on the squats?

Billsterl
04-30-2009, 04:15 PM
why aren't going lower than paraell touch'n'go on the squats?

i thought it was atleast parallel, eh i guess not, i'll remove the bench and go lower next time, thanks for the heads up, i likely will not be squating anytime soon though, i missed a step walking down my porch today and apparantly hyper extended my knee (from what my PE teacher said) and i gotta rest, i can still deadlift though, so i guess i'll do sumo and conventional


4/30/09

> Close Grip Bench:

235 x0

wow i've stalled out twice on this lift now, time to switch it up, maybe to incline close grip or decline
lol i got mad at myself for missing the lift, so i did some extra sets with little rest

135 x20
145 x8
155 x6


> Incline Close Grip Bench:

155 x6

widding
04-30-2009, 05:04 PM
it is atleast paraell, the reason i was asking is just cause i've seen lots of people using that height lately, and i don't understand why (unless injured ofcourse)..
Weird you didn't get that close grip, on youtube you did 1rep 225 pretty easy so.. And whats up with getting injured missing a step on your porch? ;D

Billsterl
04-30-2009, 05:39 PM
it is atleast paraell, the reason i was asking is just cause i've seen lots of people using that height lately, and i don't understand why (unless injured ofcourse)..
Weird you didn't get that close grip, on youtube you did 1rep 225 pretty easy so.. And whats up with getting injured missing a step on your porch? ;D

careless step lol, nothing really big so i'm not worried

and for the bench i dunno either lol, its weird, just gotta keep trying lol

Billsterl
05-05-2009, 07:55 PM
5/5/09

> Close Grip Incline Bench Press:

185 x3
195 x1
145 x12


> Incline Bench Press:

155 x7
155 x6
155 x5


well u might be wondering why i got 185 x3 and only 195 x1 well a guy thought it'd be funny to keep nudging one side of the bar during my set, so during the 195 rep i just felt my right side to be shaking back and forth, so despite that i got 1 rep and i racked it, thinking it was harder than i thought, then i saw the guy laughing and realized, holy shit some people are so stupid :madflip:

/rant


on a positive note, i have now gained the flexibility in my shoulders to touch my chest on incline presses, but my lats get in the way, and i have to really try to touch my chest, kinda annoying.

But going lower now actually gives my shoulders quitea workout, almost as good as the military press, therefore i didnt do any direct shoulder work today

Samsuperjew
05-05-2009, 08:05 PM
WTF is this shit, i woulda threw a plate at his head

and congrats on the flexibility.... my shoulder ROM sucks

Billsterl
05-05-2009, 08:13 PM
WTF is this shit, i woulda threw a plate at his head

and congrats on the flexibility.... my shoulder ROM sucks

it's happened to me twice before, and all these time if they werent my friends i woulda gone ape shit, i still got angry and gave him a choice of words but w.e.

Samsuperjew
05-05-2009, 08:34 PM
5 lb plates can crack skulls


just sayin'

vsvs
05-05-2009, 08:39 PM
u have some shit friends. id be furious

Billsterl
05-06-2009, 04:54 PM
lol im more worried bout my shoulder and wrist for that stunt


5/6/09

> Deadlift:

420 x1 (+5 lb pr)

http://www.youtube.com/watch?v=DEpi94CRm68


> Lat Pull Downs:

170 x9
170 x8
170 x7


> Pull Throughs:

150 x10
150 x10


man forgot to do some core work today, gonna do them tmrw


deadlifts felt really easy came off the floor and up fast and smooth, from what i felt. maybe i shoulda gone for a bit more, oh well that keeps me HUNGRY for the next deadlift workout

vsvs
05-06-2009, 04:58 PM
LOL nice vid and pull

seanuz
05-08-2009, 11:31 PM
5/5/09

well u might be wondering why i got 185 x3 and only 195 x1 well a guy thought it'd be funny to keep nudging one side of the bar during my set, so during the 195 rep i just felt my right side to be shaking back and forth, so despite that i got 1 rep and i racked it, thinking it was harder than i thought, then i saw the guy laughing and realized, holy shit some people are so stupid :madflip:

/rant


Lol, its a good thing there arent d-bags like that at our gym, everyone is pretty much kept to their own, or talking to who they came with. The creeper guy SSJ was talking about was staring at us from the glass door 2 feet away from the power rack when we were doing deads. Scared the living hell outta me.

Samsuperjew
05-08-2009, 11:35 PM
^told you man.... when i was breaking in my suit with 450 half squats, he was cheering lmao


awesome deads though man, strong progresss

Billsterl
05-09-2009, 12:01 PM
lol @ creeper watching two 15 year olds making straining faces in the squat rack


yesterday's workout

5/8/09

> Speed Bench Press: 135 lbs

pinky on rings 3x3
tumbs length away from smooth 3x3
close grip 3x3


> Standing DB Press:

50 x8
55 x6
55 x6
55 x6


> JM Press:

95 x10
115 x6
115 x6
115 x6

Samsuperjew
05-09-2009, 12:03 PM
jw, for your speed bench, do you do it paused?

Billsterl
05-09-2009, 12:05 PM
jw, for your speed bench, do you do it paused?

damn u reply fast lol

and no i try to do my sets 2 to 2.5 seconds

Samsuperjew
05-09-2009, 12:09 PM
lulz

did you see the article in the pling section on the bar speed at wsbb?

Billsterl
05-09-2009, 12:18 PM
lulz

did you see the article in the pling section on the bar speed at wsbb?

my bar speed is slightly faster than the first guy in the video

Samsuperjew
05-09-2009, 05:50 PM
damn, gj

vsvs
05-11-2009, 09:28 PM
HAHHAHHAHA NICE AVI
deads are fun as shit

Samsuperjew
05-11-2009, 09:52 PM
is there anythin better then the feelin you get after gettin a pr on deads?

Billsterl
05-12-2009, 05:00 PM
HAHHAHHAHA NICE AVI
deads are fun as shit

yeah too bad there's like no weight on the bar, i love it the most coz its the most non technical big lift and uses the most weight for raw lifters

is there anythin better then the feelin you get after gettin a pr on deads?

yeah getting that next one :D

too bad no pr's today, man 225 on warm-up felt heavy as shit i almost did make the rep, so i had doubts

5/12/09

> Squats:

345 x0
315 x1


> Lat Pull Downs:

170 x8
170 x8
170 x8


> GHR Variation:

bw x6
bw x6


> Face Pulls:

150 x12
150 x12


> Calves:

155 x20
155 x20


eh did a rep with 3 plates so i can say i actually did something in my workout today, i wanted to hit a 5 lb pr only, but there were no 2.5 plates left.... shoulda just went for 315 x2 first

and did some supersets with the smaller muscles


dam just realized that if i hit that 10 lb pr, i woulda had a 1000 total, fuhhhh u 990

Samsuperjew
05-12-2009, 06:10 PM
lulz @ 990

youl have 1k by next week, congrats man!

Billsterl
05-12-2009, 08:44 PM
lulz @ 990

youl have 1k by next week, congrats man!

whatever happened to ironowl challenge?

Samsuperjew
05-12-2009, 09:26 PM
no idea, i guess they didn't have any money to spare or sumptin

bump the thread?

Billsterl
05-13-2009, 04:22 PM
5/13/09

> Bench Press:

215 x2 (10 lb pr for 2rm)

165 x10 (25 lb pr for 10 rm)


> Close Grip Bench Press:

165 x6
165 x6
165 x6


> Side Laterals:

30 x10
30 x10
30 x10



man on the 165 x10 bench Press i just kept going and going lol, my muscles just get firing, coulda gone for more reps, but my triceps were starting to numb lol, think it was from that previous ME set that left my cns still churning, as can be seen from my later sets of close grip bench, my close grip bench is higher than my normal bench usually lol

Samsuperjew
05-13-2009, 06:27 PM
nice benchin brah!
and how is your close grip higher?!?!?

mind=blown

Billsterl
05-13-2009, 06:47 PM
nice benchin brah!
and how is your close grip higher?!?!?

mind=blown

i did 215 x3 on close grip before

Samsuperjew
05-13-2009, 06:52 PM
wtf

strong tris


how close is close

Billsterl
05-13-2009, 06:56 PM
wtf

strong tris


how close is close
just before i touch on the smooth part of the bar, like a bit closer than shoulder width

Samsuperjew
05-13-2009, 06:57 PM
damn


thats impressive brah

ktm_Wrench
05-13-2009, 07:01 PM
Bill, Good work man. What are you benching? 220-230?

Billsterl
05-13-2009, 07:09 PM
Bill, Good work man. What are you benching? 220-230?

i've maxed 235, but dunno, my bench goes up and down all the time

Billsterl
05-19-2009, 07:17 PM
alright dudes, im starting the 5/3/1

during school i'm working out prob 2 to 3 times a week, but w.e. makes no difference, follow up the workout one by one, in the summer i'll go 3 days a week and MAYBE 4 days a week, if 4 days a week i'll cut down the assistance work alot

so generally for this program as most of u know, you work up to a rep max for one day on one lift, and the max that u calculate from using the percentages are the 90% of your true max, so this is my training max
alright for this cycle

im using:

> 4 in. Deficit Deadlifts: Predicted max: 350, 90% max: 315

well for this deadlifts, i guessed the max,
because my estimated max with 2 inches was 380,
so it was off my reg deads by 420,
so i came up with the number 350 ratio wise and considering i gained a bit more strength from the last time i did 2 inch deficits

> Close Grip Incline Bench Press: Max: 195 90% max: 175

well im using this because well i'm continuing with the same lifts


> 14 in Box Squats: max: 300 90% max: 270

> Bench Press: max: 230 90% max: 205

Samsuperjew
05-19-2009, 07:20 PM
gl with the routine man! i've heard nothin but good about it

Billsterl
05-19-2009, 07:27 PM
5/19/09

- 5/5/5 - 4 in.Deficit Deadlifts

> 4 in. Deficit Deadlifts:

205 x5
235 x5
265 x12 (370) (+20 lb pr?)

135 x8
135 x8
135 x8
135 x8
135 x8


> Knee Raises:

2 x10

wow couldnt finish the ab exercises was suppose to be 5 sets, i didnt even wanna bother with leg raises

wasnt sure if it was a pr, never done the exercise, but i made an educated guess for it, lolz

so i basically stood on 2 25 plates each foot for a 4 inch deficit ( yes thick ass 25 plates, yes measured)
and i took my breaths in between reps while in the lockout position lol, but my grip wasnt giving out, so that's good

and i did 13 reps, but the last rep was with a rounded back , so i went to failure, i guess is hould have known because it took me about5 to 10 seconds for me to do rep # 13


for people that have done 5/3/1 how do u know when to stop? because with a lighter weight for this many reps, i can rest a little and get another rep, like from reps # 8 to 12 i took couple breaths between each rep, but holding the weight in lockout

Samsuperjew
05-19-2009, 07:29 PM
thats some srs deficit deads man


do you find that you get major glute soreness from them?

Billsterl
05-19-2009, 07:31 PM
thats some srs deficit deads man


do you find that you get major glute soreness from them?
dam u respond fast lol, cut inbetween my posts >_>

i dunno but i'll find out tmrw lol, alright can feel the soreness setting in though lol, but i'll be for sure tomorrow

but i can say my erectors had the most significant bump, and walking down the stair from the weight room to the change room, i was afraid i was gonna miss a step and trip lol, my knees were shaking and buckling

because this is a much lighter weight, i made sure my hips and shoulders rose at the same time, this program is also good for form fixing, coz my ego doesnt want me to drop the weight to do 1 rms

Samsuperjew
05-19-2009, 07:38 PM
yeah, i know what your sayin about the ego, i'm 90% positive that i'm switchin to average bands from light ones tommorow, and my ego couldn't be any more excited


bring a cane or something next time (srs)(srsly serioius)

KGM
05-19-2009, 08:35 PM
Hey Bill, been lurking your log since we are neighbors and even more reason since you are starting 5/3/1. Your a strong hard worker, so good to watch.

Wondering why you decided to do deficit deads? what is the bonus behind them? Sorry for the questions but I had been lead away from them but without reason. I did not ever see a reason not to do them. I was using about 4 inch deficit also.

...and i did 13 reps, but the last rep was with a rounded back , so i went to failure, i guess is hould have known because it took me about5 to 10 seconds for me to do rep # 13 ...

I think I will clean up my act and not count my last rep if it is bad form. Good call there. When I started 5/3/1 I promised I would keep it all clean, good form, no cheating etc. A good example can keep me honest with myself:top:

Billsterl
05-19-2009, 08:44 PM
Hey Bill, been lurking your log since we are neighbors and even more reason since you are starting 5/3/1. Your a strong hard worker, so good to watch.

Wondering why you decided to do deficit deads? what is the bonus behind them? Sorry for the questions but I had been lead away from them but without reason. I did not ever see a reason not to do them. I was using about 4 inch deficit also.



I think I will clean up my act and not count my last rep if it is bad form. Good call there. When I started 5/3/1 I promised I would keep it all clean, good form, no cheating etc. A good example can keep me honest with myself:top:

i'm doing deficit deads because i've been doing deadlifts since january, and progress was stalling, same with the other three lifts other than bench,

and did u literally mean we are neighbours lol?

vsvs
05-19-2009, 08:57 PM
5/19/09

for people that have done 5/3/1 how do u know when to stop? because with a lighter weight for this many reps, i can rest a little and get another rep, like from reps # 8 to 12 i took couple breaths between each rep, but holding the weight in lockout
try to rest the same between each rep? im guessing here. if i felt like after 5s i wasnt ready for another rep id rack it on 531.

Billsterl
05-19-2009, 08:59 PM
try to rest the same between each rep? im guessing here. if i felt like after 5s i wasnt ready for another rep id rack it on 531.

ok so take like 1 or 2 breaths at the most in between reps?

good and do u take breaths at the lock out or at the bottom of the lift lol? i wanted to work my grip more so i took it at the top, dunno if that is a good idea though

this is what my first 7 reps looked like, except i let the weight dead on the floor each rep and raised my hips and went down again everytime, instead of the touch n go wendler used here
http://www.youtube.com/watch?v=V0youqZ2JwI

KGM
05-19-2009, 09:22 PM
I am in Mississauga, 3 block from Etobicoke. So anyone claiming Toronto or Ontario I keep an eye for. :D

I do like vsvs said and try to take the same amount of time between reps. When I get near the end I feel rushed. I pause at the bottom and rest grip if need be, but I try to reset my posture the most.

As for grip I have been really hammering my grip on dead lift days. I am using hanging knee raises, thick handled dumbbell side bends and deads all super set together. I haven't really thought about my grip in my deads for a while.

but I am just a old guy beginner so take what I say lightly. :D

ThomasH
05-19-2009, 09:43 PM
Nice lifting, as always!

KGM
05-20-2009, 11:38 AM
Bill, don't you just love Jim's answers?! He just loves to answer them Qs :D

Billsterl
05-20-2009, 04:14 PM
thats some srs deficit deads man


do you find that you get major glute soreness from them?

lmfao u were right, my whole PC is sore today, but especially my glutes and upper back


Nice lifting, as always!

thanks, hope i can make some amazing gains on this program




Bill, don't you just love Jim's answers?! He just loves to answer them Qs :D

"Billy,

As long as you are holding the weights, you can do whatever you want. But ask yourself if this is going to make you stronger."

so i guess i'll pause at the ground for 1 second from now on, and if i need to take a couple of breaths, i'll take a couple of deep ones at lockout, but not too much

so if two or at the most three breaths can't get me another rep, i'll stop, and ofcourse form has to be there too

Billsterl
05-21-2009, 04:25 PM
really good workout today, i accomplished something good today, i accurately stopped at the rep before form failure today for the main lift,

5/21/09

> Close Grip Incline Bench:

115 x5
130 x5
150 x12 (210) (+15 lb pr?)


> Incline Bench Press:

85 x10
95 x10
135 x12


> DB Row:

LH 60 X10 RH 60 X10
LH 80 X10 RH 80 X10
LH 110 X5 RH 110 X5
LH 140 X8 RH 140 X8


> Hammer Curls :Super Set: Tricep Rope Pushdowns

40 x10 : 100x20
40 x10 : 100 x15


i finished everything else pretty fast, so i did a bit of arms for 5 minutes, total workout time was 40 minutes

Samsuperjew
05-21-2009, 04:49 PM
those are some heavy cg's, and a pretty damn fast workout

KGM
05-21-2009, 04:52 PM
really good workout today, i accomplished something good today, i accurately stopped at the rep before form failure today for the main lift, ...

BRAVO :top:
that is something I am really trying to keep myself honest with.

Billsterl
05-22-2009, 09:12 PM
haha thanks guys, KGM i did it again today lol, but with a bigger lift, squat

5/22/09

> 14 in. Box Squat

175 x5
205 x5
230 x10 (306) (+18 lb pr)


> GHR:

bw x6
bw x6
bw x6


> Decline Sit Ups:

bw+10 x10
bw+10 x10
bw+10 x10


> Static Holds:

280 x30 seconds
280 x30 seconds
280 x25 seconds


> Reverse Wrist Curls:

30 x28
40 x10
40 x10


Quick workout once again, 40 minutes on the dot

i was working out alone today, so i couldnt get a person to count the reps ont he squats for me lol, i think i counted a couple numbers more than once, so may have been 10 to 12 reps, so i took the lowest number, still a good pr though

ghr's are improving, i am now touching my nose to the same level as my knees

the reverse wrist curls were done with a 20" oly dumbell handle, so i load couple plates on each side, and grab the thicker part with both hands and do it, i felt da burn pretty hard

Samsuperjew
05-22-2009, 10:03 PM
wow, you got some nice squat pr's in here man

KGM
05-22-2009, 11:08 PM
agree good squats and a nice box height.

Billsterl
05-25-2009, 04:25 PM
thanks buddehs

5/25/09

> Bench Press:

135 x5
155 x5
175 x10 (233) (+3 lb pr)


> DB Military Press:

40 x10
45 x6
40 x10


> Pull Ups:

did 2 sets on assist machine, forget to look at the weight lol
last set with bodyweight i got 6 reps


> Tricep Push Downs:

120x3x12


> BB Curls:

85x2x7


wow i had a few more reps in the tank for bench, but i hit my goal for the reps with better speed and form than i expected, so i'm saving it for next time hehe

short workout again, 40 minutes, supersetted the arm work, awe ye, got an awesome pump

Samsuperjew
05-25-2009, 04:30 PM
GJ on bench pr!


how do you set up 233 lbs??

vsvs
05-25-2009, 06:48 PM
i think thats the estimated 1 rm
whys ur bench so strong @_@

ThomasH
05-25-2009, 08:59 PM
Nice lifting! Deep depth :).

Billsterl
05-26-2009, 04:54 PM
thanks brehs, yeah bench pr's are pretty rare for me, but i improved my arch ( if i can say improve when there was nothing there lol)

sam the numbers in the bracket is from the formula that wendler has in the 5/3/1 book, to let us track our progression

this workout was suppose to be tomorrow, but i felt like lifting today, so might as well take advantage of that drive ( as i did hehe), so as long as i keep it to 3 workouts a week i guess i'm good

just realized that i had my shoes on, probably gotta get used to it though, lifting in the summer at ymca prob wont allow me in socks lol


5/26/09

> 4 in Deficit Deadlifts:

225 x3
255 x3
285 x11 (389) (+19 lb pr)

135 x8
135 x8
135 x8
135 x8
135 x8


> Decline Sit Ups:

bw+10 x10
bw+15 x8


first workout od the 3x3 phase, pretty good workout, short workouts ftw

the assistance work did not feel as tiring as a week ago, prob cuz i didnt push myself too hard on the working sets

vsvs
05-26-2009, 05:59 PM
yayy deadlift PR haha gj
shit i miss my 25min workouts on 5/3/1 lol

Billsterl
05-26-2009, 07:27 PM
yayy deadlift PR haha gj
shit i miss my 25min workouts on 5/3/1 lol

i know eh, fuuu i wish i started 5/3/1 way earlier, like after new years, i thought i wouldnt have enough time to do it because there are 3 work sets, but i fail to realize with such a low starting weight, i only need 2 warm up sets and then the 3 work sets lol, fuu warming up usually took like a third of the time in my other workouts, working up to a heavy single or triple, but now warm-up takes less than 5 minutes...

KGM
05-26-2009, 09:18 PM
Great job on the dead Billy!! we both bumped up the same weight. I was thinking it was the new chalk but perhaps it was this chilly Toronto air that gave that little extra. Great job on taking advantage or your obvious motivation. Always good to listen to your body and mind. and ya gotta enjoy the workouts and hard short ones are great on the 5/3/1.

KGM
05-29-2009, 09:57 AM
Billy, I know you were not the happiest with Jim's answer on your dead lift pause question. I was going through his Q&A and found this one that I thought would shed a bit more light on your question.
http://asp.elitefts.com/qa/default.asp?qid=93312&tid=164

Billsterl
05-29-2009, 04:19 PM
Billy, I know you were not the happiest with Jim's answer on your dead lift pause question. I was going through his Q&A and found this one that I thought would shed a bit more light on your question.
http://asp.elitefts.com/qa/default.asp?qid=93312&tid=164

Thanks ALOT man!

yeah my latest deadlift set was like identical to that, so i guess i know where i'm at now

today the school gym was closed coz the most responsible phys-ed teacher was absent for a school soccer game, i guess we know who wears the pants in the phys-ed department
so i did some chin ups on the soccer goal post during lunch while we played football lol

i'm gonna try to get 25 reps in under 3 sets, and then increase by 5 when i reach the goal and so on

> Chin Ups: 25 total reps

6
6
7
6

KGM
05-29-2009, 04:29 PM
As I said Jim loves answering them Qs BUT sometimes his answers are like an episode of Kung Fu... usually the way is clear but...
Glad to have helped get your mind at ease with your deads Billy.

and way to improvise and get something done when an obstacle blocks your path. good work on the chins and that bar can't be easy to hold onto. BRAVO!

Billsterl
06-01-2009, 04:22 PM
well today i took 15 minutes of my gym class, to do the last workout that i missed, i pretty much only did the work sets, and did little assistance work, just very light for a pump, coz i just couldnt resist the pump


6/1/09

> Close Grop Incline Bench Press:

125 x3
140 x3
160 x10 (213) (+3 lb pr)


> Rope Tricep Pushdowns:

2 pump sets


> Cable Lateral Raises:

2 pump sets

Billsterl
06-02-2009, 04:57 PM
6/2/09

> 14 in. Box Squats:

190 x3
215 x3
245 x10 (326) (+20 lb pr)


> GHR Variation:

bw x7
bw x7
bw x7 (1 rep pr)


> Decline Sit-Ups:

bw+15 x8
bw+15 x8
bw+15 x8


> Static Holds:

295 x 30 sec
295 x 30 sec
295 x 30 sec (+50 lb pr)


> Thick Bar Reverse Curls:

45 x15
45 x15
45 x15


> Leg Press Calf Raises:

155 x20
155 x20
155 x20



my that look like a lot of volume, but i did the forearm and calf stuff in circuits, so didnt take long, forearms are kinda sore for the first time ever, from the static holds, man those are a bitch to do lol

for the box squat, i made a point this time to actually pause on the box for a bit before coming up, it was 15 lbs up from last time for same 10 reps, but calculator worked it out to a 20 lb pr, oh well lolz

kingkong
06-02-2009, 05:02 PM
nice work man.
nice squatting indeed.

LiftingAddict
06-02-2009, 06:25 PM
Nice inclines brother!

Billsterl
06-04-2009, 04:28 PM
pretty good day today, played some intense basketball right before my workout, maybe it killed my workout a bit, but w.e. i hit a pr, but maybe i coulda hit a bigger one, but nobody will ever know, it's a mystery

also did chin ups before benching coz bench was being used and im impatient, i ended up hitting a pr coz i was fresh i guess lol, next goal for chin up is 30 reps in 3 sets

6/4/09

> Chin Ups: total 25 reps

10
7
8


> Bench Press:

145 x3
165 x3
185 x9 (240) (+7 lb pr)


> Standing DB Military Press:

30 x10
40 x9
50 x6


> Tricep Push Downs:

4 sets of something, was chatting too much to pay attention, got a pump


> Hammer Curls:

2 sets, too much chatting but good pump


i felt really weak on the DB shoulder presses, maybe the basketball did affect my endurance a little for the workout

vsvs
06-04-2009, 07:06 PM
wow u hit a pr on bench everytime lol

ThomasH
06-04-2009, 11:00 PM
Nice lifting, GL with your chin up goal!

Billsterl
06-05-2009, 05:27 PM
Nice lifting, GL with your chin up goal!

lol that goal is like a really short term goal, like 1 to 3 workouts short

wow u hit a pr on bench everytime lol

i know eh what is this madness, me getting prs on bench press



alright first workout of the last round, 5/3/1, prety good start i'd say lol

6/5/09

> 4 in. Deficit Deadlifts:

235 x5
265 x3
300 x12 (419) (+ 30 lb pr)

135 x8
135 x8
135 x8


> Cable Abs:

80 x10
80 x10
80 x10


> Rear Delt Laterals:

25 x10
25 x10
25 x10



lol gave myself a lil break on the deadlift assistance doing only 3 sets because i was really happy with the pr, only took two breaths inbetween each of the later reps, so it's pretty good,

assistance is feeling really easy now, coz i never changed the weight an reps

oh and the estimated pr is only 1 lb away from my deadlift pr from 3 to 4 week ago, lolz nice

KGM
06-05-2009, 05:38 PM
It sounds like you are now comfortable with your dead lifts now - I mean in a 'rest to breath' way. You sure are putting on a good show and I will be watching your chin progress.

vsvs
06-05-2009, 05:54 PM
ooh snap someones getting good at deads :D

Krol
06-05-2009, 06:01 PM
Damn, nice PR!

Billsterl
06-05-2009, 06:15 PM
KGM - man yeah i hope chin ups progress, i've gotten weaker on the chin ups since i started working out a year ago lol

vsvs, i hope i can find someway to keep progressing by doing deficit deads at the y, but i probably cant because
a) the plates are alot thinner than the ones at my school, so getting 4 inches will be a bitch

b) and it's probably inappropriate to stand on the plates at a commercial gym,

so i'll prob switch to deadlifts and move some heavier weight , i'll add 35 lbs to my deadlift for a 455 max and a 410 training max

i hit 12 reps on the last week, same as the first week lol, went from 350 to 419 estimated max


Krol - Thanks man

Billsterl
06-08-2009, 06:46 PM
man, i did a beep test right before this workout, and i had just enough energy to get a pr on the main lift and i was just done, dunno why i even attempted to do the chin ups, because i knew i couldn't get a pr on that lol, still good pr


6/8/09

> Close Grip Incline Bench:

130 x5
150 x3
165 x10 (219) (+6 lb pr)


> 1 set of each triceps and shoulder work with cables

> Chin Ups:

9
5
4

Smack
06-08-2009, 07:06 PM
Nice CGBP PR.

vsvs
06-08-2009, 07:49 PM
and he does it again..

ThomasH
06-08-2009, 09:51 PM
Damn heavy deads! You close grip bench more then i do regular lmao

Billsterl
06-09-2009, 07:41 PM
Nice CGBP PR.

thanks bro

and he does it again..

ye jealous of my success with 5/3/1?

Damn heavy deads! You close grip bench more then i do regular lmao

my close grip is the stronger grip, so no worries lol



dam wow, the weights felt heavy as shit today, even the 205 set's 5th rep was a grinder, and once i got to 255, it was a grinder from the 3rd rep on, but i had enough strength for a good pr

6/9/09

> 14 in. Box Squats:

205 x5
230 x3
255 x10 (339) (+13 lb pr)


> Static Holds:

DOH
325 x20 sec
325 x20 sec
325 x20 sec

Hook Grip
325 x? sec for 3 sets
was just getting used to the pain of thumb getting crushed again, twas better than i thought



yeah easy peasy workout today, beep test yesterday burned my legs out pretty hard, so i only did the squats, and did some grip strength work

still cant believe i got 10 reps with a pause on the box, even though it felt i was gonna get pinned after the 3rd rep


a track of my progress:

based off the starting max with 255x4
5/5/5: 230 x10
3/3/3: 245 x10
5/3/1: 255 x10

nice lol


oh shit! just realized, my estimated max for these box squats are now 4 lbs higher than my free squat max from 4 weeks ago

KGM
06-09-2009, 07:46 PM
way to go!!

vsvs
06-10-2009, 04:07 PM
cool box increase
when do u find out ur 1rms for the 3 lifts?

Billsterl
06-10-2009, 08:29 PM
way to go!!

thanks man


cool box increase
when do u find out ur 1rms for the 3 lifts?

sometimes when school starts so after another 2 to 4 cycles i guess



man disappointed with today's workout, last day of school, and then exams next week
last workout of this cycle, failed to hit a pr for the first time lol

but w.e. i've worked out 4 days a week last week, and then had 3 days in a row this week in an attempt to finish the cycle, i did, but probably overworked myself, so no pr today,

well now i get rest of this week and next week off, lol i never do a proper deload, i just take time off, dun think thats really the best, but w.e.


6/10/09

> Bench Press:

155 x5
175 x3
195 x5 (227)


and then did some assistance work:
2 sets incline db press
3 sets lside delt cable
2 sets rear delt cable
4 sets tricep pushdowns



yeh, more than usual... but w.e. lol

Billsterl
06-10-2009, 08:45 PM
summary for cycle 1


4 in. Deficit Deadlift

W1: 265 x12 (370 lb) (+20 lb)
W2: 285 x11 (425 lb) (+19 lb)
W3: 300 x12 (419 lb) (+30 lb)
Total: +69 lb on Estimated 1RM 350 lb -> 419 lb


Close Grip Incline Bench Press

W1: 150 x12 (210 lb) (+15 lb)
W2: 160 x10 (213 lb) (+3 lb)
W3: 165 x10 (219 lb) (+6 lb)
Total: +24 lb on Estimated 1RM 195 lb -> 219 lb


14 in. Box Squat

W1: 230x 10 (306 lb) (+18 lb)
W2: 245x 10 (326 lb) (+20 lb)
W3: 255x 10 (339 lb) (+13 lb)
Total: +51 lb on Estimated 1RM, 288 lb -> 339 lb


Bench Press

W1: 175 x12 (233 lb) (+3 lb)
W2: 185 x9 (240 lb) (+7 lb)
W3: 195 x5 (227 lb)
Total: +10 lb on Estimated 1RM 230 lb -> 240 lb

vsvs
06-10-2009, 10:52 PM
sick gains. sick.

KGM
06-11-2009, 08:31 AM
those are some awesome gains!

Krol
06-11-2009, 11:30 AM
Very nice gains!

Billsterl
06-20-2009, 10:23 AM
Thanks guys, hoping that every cycle will bring me good gains, probablly not as much as this one, but if it is I'll take it.

I just finished my exams on tuesday and wednesday, and hopefully i will start training this coming monday, so it;s been a 1.5 week lay off so far
I hope to do a proper deload this time, during the school year i just took a week off because i caught the holidays and school closing days, on purpose of course.

Man if i could hit the last week's number of this cycle for 8 to 10 reps, i would be so happy, 8 reps on the 390 deadlifts will get me 495 predicted max !!! :jump:



> Deadlifts: Predicted max: 455 - 90% max: 410

well for this deadlifts, i guessed for the max, between the first workout and the last workout of the deficit deads it went from 265x12 to 300 x12, so i'm taking that as a solid 35 lbs to my deadlifts "max", i had good carry over to my deadlift before.

W1: 265x5 310x5 350x_
W2: 285x3 330x3 370x_
W3: 310x5 350x3 390x_
W4 Deload: 165x5 205x5 245x5


> Military Press: Max: 175 - 90% max: 160

175 is my true max from a month ago when i tested

W1: 105x5 120x5 135x_
W2: 110x3 130x3 145x_
W3: 120x5 135x3 150x_
W4 Deload: 65x5 80x5 95x5


> 14 in Box Squats: max: 340 - 90% max: 305

W1: 200x5 230x5 260x_
W2: 215x3 245x3 275x_
W3: 230x5 260x3 290x_
W4 Deload: 125x5 155x5 185x5


> Bench Press: max: 240 - 90% max: 215

W1: 140x5 160x5 185x_
W2: 150X3 170X3 195X_
W3: 160X5 185X3 205X_
W4 Deload: 85x5 110x5 130x5

Billsterl
06-22-2009, 05:51 PM
pretty dissappointing workout today, may because i lost 10 lbs, took almost 2 weeks off, and unusually early morning workout, no one knows


6/22/09

> Deadlifts:

260 x5
310 x5
350 x6 (419)

145 x8
145 x8
145 x8
145 x8
145 x8


> Ab Machine:

110 x10
110 x10
110 x10
110 x10
110 x10


> Bicep Curls:

60 x10
80 x8
80 x8



feel like a weaksauce, deadlifted the same amount as my deficit deadlifts....