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crusher777777
06-08-2009, 11:35 PM
Well I'm starting a new journal since my goals have changed a little. My last journal was focused on preparing for a bench press competition at my gym that I ended up not being able to compete in because I changed gyms. I did make some good progress though. You can see my current goals in the title of the thread. I know it's a broad goal, but as long as I'm progressing in those areas, even slightly, then I'm happy. I'm doing EXMGQ's routine. I just started it today. While the volume is low, I still felt like it worked me pretty well. We'll see what kind of progress I make after a few weeks. Anyway, here's a little about me. I'm 19 years old, 5'8", and 172 lbs as of this morning. My best lifts are 270 bench, 340 squat, and 410 deadlift, although I cannot hit all of those numbers right now. My squat has gone down significantly because I have not been able to do them in over a year. Today was the first time I've done real squats in a long time. It felt great. Anyway, here's today's workout.

Squats:
135 x 5
185 x 3
225 x 1
245 x 1
275 x 1
285 x 3
265 x 5

Box Squats:
245 x 1
225 x 3
225 x 4

Calf Press Machine:
280 x 10
320 x 10

It took me a while to figure out how much weight to use on squats and box squats. Hopefully next week will be better. I didn't want to go too heavy on my first squat workout in a year.

crusher777777
06-09-2009, 11:04 PM
Wide Grip Flat Bench (index fingers on the rings):
210 x 5
205 x 6

Decline Medium Grip Bench (pinkies on the rings):
205 x 6 x 2 sets

Weighted Dips:
BW+20 x 10 x 2 sets

Upright Rows:
80 x 10

crusher777777
06-11-2009, 09:58 PM
Rack Deadlift (bar set just below kneecaps):
365 x 5
405 x 5

Pull Thrus:
100 x 15

Bent Over Row:
155 x 4 x 2 sets

Reverse Grip Narrow Grip Pull Downs:
170 x 7
180 x 6

Standing Wide Grip Curls:
70 x 8
75 x 8

I was going to do normal deadlifts off the floor, but my glutes, hamstrings, and calves were still sore from Monday's squat workout, so I decided to do rack deadlifts to give my legs a little break. I think they're sore because I took last week off, so it's that first week soreness again. I also went light on the pull thrus because of this. I'm glad I did rack deadlifts though. It's the first time I've ever done them, and it felt good to be repping 405. Next week I will probably do deadlifts off the floor.

crusher777777
06-15-2009, 09:49 PM
Squats:
270 x 5
270 x 5 (+5 lbs from last week)

Box Squats:
230 x 4
230 x 4 (+5 lbs from last week)

Calf Press:
320 x 10 (+40 lbs from last week)
360 x 10 (+40 lbs from last week)

crusher777777
06-16-2009, 09:59 PM
Wide Grip Flat Bench (index fingers on the rings):
210 x 6 (+1 rep from last week)
210 x 6 (+5 lbs from last week)

Decline Medium Grip Bench (pinkies on the rings):
210 x 6 (+5 lbs from last week)
210 x 6 (+5 lbs from last week)

Dips:
BW+25 x 10 (+5 lbs from last week)
BW+25 x 10 (+5 lbs from last week)

Upright Rows:
85 x 10 (+5 lbs from last week)

ehopkins932
06-17-2009, 06:32 PM
I was going to try this routine when i switched off my 5x5...think im going to opt for westside instead. But its definately something Ill try in the future. Seems fun and good luck.


Btw, the soreness could be because you havent done that movement in over a year lol....your body has to get conditioned to the movements in the routine. Im almost never sore (if I am I barely feel it) from my 5x5 that ive been doing for ~3 months, and I was pretty sore in the beggining week or two.

crusher777777
06-17-2009, 10:00 PM
Yeah, I was sore last week, but I'm not nearly as sore this week. I plan on doing deadlifts off the floor tomorrow and going heavier on pullthroughs.

crusher777777
06-18-2009, 03:34 PM
Well for some reason my hamstrings are more sore today than they were yesterday. That's weird since I worked them on Monday. I was going to do deadlifts off the floor today, but am thinking about doing rack deadlifts again since my hamstrings are still pretty sore. I'll probably go a little heavier on pullthroughs than last week though. Anybody have any thoughts on this?

crusher777777
06-18-2009, 07:39 PM
Well, I ended up doing rack deadlifts again. Anyway, here's the workout.

Rack Deadlifts:
415 x 5 (+10 lbs from last week)
415 x 2 - I could have got 5, but I accidentally leaned forward a little on the way down on the second rep, and the weight slammed down on the rack. I just decided to end the set there.

Pull Thrus:
110 x 15 - Added 10 lbs, but they're still really light just to give my hamstrings a break.

Bent Over Rows:
160 x 4 (+5 lbs from last week)
160 x 4 (+5 lbs from last week)

Narrow Grip Underhand Pulldowns:
180 x 6 (+10 lbs from last week)
180 x 6 (+10 lbs from last week)

Barbell Curls:
75 x 8 (+5 lbs from last week)
75 x 8

Hopefully next week my hamstrings won't be sore on Thursday, and I can do deadlifts off the floor. I guess it's not a big deal though. The way I see it, squats and box squats are going to help the bottom portion of my deadlift anyway.

crusher777777
06-22-2009, 06:04 PM
Squats:
275 x 5 (+5 lbs from last week)
275 x 5 (+5 lbs from last week)

Box Squats:
235 x 4 (+5 lbs from last week)
235 x 4 (+5 lbs from last week)

Calf Raises on squat machine:
220 x 10
220 x 10

Good workout. I was happy to get 275 x 5 for both sets. I'm going to deload next week. My training partner won't be here next week, and it's about time for a deload anyway. Last time I waited way too long to deload, and I'm playing it safe this time.

Krol
06-22-2009, 07:58 PM
Good idea on the deload and good work on the squats.

crusher777777
06-22-2009, 10:08 PM
Good idea on the deload and good work on the squats.
Thanks man, I guess going up 10 lbs on my sets on squats and box squats in two weeks is pretty good. Hopefully they'll keep increasing. I'm thinking about switching box squats for leg presses after my deload though. Mainly because my hamstrings are usually still sore on Thursday, when I deadlift. I figured leg presses wouldn't be so hard on my hamstrings.

crusher777777
06-23-2009, 07:10 PM
Wide Grip Flat Bench (index fingers on the rings):
215 x 6
215 x 6

Decline Medium Grip Bench (pinkies on the rings):
215 x 6
215 x 6

Dips:
Bodyweight + 30 x 10
Bodyweight + 30 x 10

Upright Rows:
90 x 10

All sets on all lifts were +5 lbs from last week.

ThatArmyKid
06-23-2009, 08:37 PM
Wide Grip Flat Bench (index fingers on the rings):
215 x 6
215 x 6

Decline Medium Grip Bench (pinkies on the rings):
215 x 6
215 x 6

Dips:
Bodyweight + 30 x 10
Bodyweight + 30 x 10

Upright Rows:
90 x 10

All sets on all lifts were +5 lbs from last week.


good workout keep it up!

crusher777777
06-23-2009, 08:43 PM
good workout keep it up!
Thanks, I hope I can keep it up! I'm deloading next week, but hopefully I'll keep progressing after that.

crusher777777
06-25-2009, 10:07 PM
Deadlifts:
315 x 5
315 x 5

Pull Thrus:
150 x 15 (+40 lbs from last week)

Bent Over Rows:
165 x 4 (+5 lbs from last week)
165 x 4 (+5 lbs from last week)

Reverse Grip Narrow Grip Pull Downs:
190 x 6 (+10 lbs from last week)
190 x 6 (+10 lbs from last week)

Standing Wide Grip Curls:
80 x 8 (+5 lbs from last week)
80 x 8 (+5 lbs from last week)

Felt like a good workout. Everything increased, so that's good. I'm deloading next week. I'm probably going to change a few things after that, but nothing major.

crusher777777
06-29-2009, 05:37 PM
Squats:
230 x 5
230 x 5

Box Squats:
195 x 4
195 x 4

Calf Raises on Squat Machine:
180 x 10
180 x 10

Nothing special, just a deload. After my deload, I'm going to continue to use EXMGQ's routine, but I'm going to switch a few exercises. On the squat day I'm going to switch box squats for leg presses (2x5). The main reason for this is that sometimes my hamstrings are not recovered enough to deadlift heavy on Thursday. I'm hoping leg presses will be a little easier on my hamstrings.

strength and power
06-30-2009, 01:12 AM
Nothing special, just a deload. After my deload, I'm going to continue to use EXMGQ's routine, but I'm going to switch a few exercises. On the squat day I'm going to switch box squats for leg presses (2x5). The main reason for this is that sometimes my hamstrings are not recovered enough to deadlift heavy on Thursday. I'm hoping leg presses will be a little easier on my hamstrings.

So if I am reading this correctly, your hamstrings are sore which would lead me to believe they are a weak link in your posterior chain and need to be addressed. I'd think you'd want to address a weak point rather than move away from it. It won't fix itself. I tell new guys in the gym to do GHR's every workout, upper and lower, once they can knock out 4 sets of 10, they can back down to twice a week. Usually in the time it takes them to brings their hamstrings up, they need about the same time to learn proper squat technique and become consistent in their form. Big gains usually follow

crusher777777
06-30-2009, 03:26 PM
So if I am reading this correctly, your hamstrings are sore which would lead me to believe they are a weak link in your posterior chain and need to be addressed. I'd think you'd want to address a weak point rather than move away from it. It won't fix itself. I tell new guys in the gym to do GHR's every workout, upper and lower, once they can knock out 4 sets of 10, they can back down to twice a week. Usually in the time it takes them to brings their hamstrings up, they need about the same time to learn proper squat technique and become consistent in their form. Big gains usually follow
For the first two weeks of this routine, my hamstrings were still sore on deadlift day. I just did rack deadlifts those weeks. However, last week they were not sore on deadlift day. The reason I wanted to switch the box squats is because I figured my if my hamstrings were fresh on Thursday, then I could do deadlifts, which would also work them. This way my hamstrings would be getting worked twice a week (squatting and deadlifting) instead of working them so hard on Monday that I couldn't deadlift on Thursday. I didn't think about my hamstrings being the weak link, I thought I might be overworking them. But now that you say that it does make sense. My gym doesn't have a GHR. Can I do ghetto GHRs? If not, is there something else I could do?

crusher777777
06-30-2009, 05:36 PM
Wide Grip Flat Bench (index fingers on the rings):
180 x 6
180 x 6

Medium Grip Incline Bench:
135 x 6
135 x 6

Dips:
BW x 10
BW x 10

Upright Rows:
75 x 10

Another deload day. I did incline today because I normally put a decline bench in the squat rack, but the lowest pin was just high enough that I couldn't unrack the bar without a spotter, and my training partner wasn't there. I think I'm going to switch upright rows for side raises next week. Upright rows have just always felt weird to me. I can't explain it, but there's a weird feeling in my elbows and shoulders when I do them. Plus, I've just always preferred side raises. Other than that, everything will stay the same.

ehopkins932
06-30-2009, 06:17 PM
I was reading a poliquin article where he was talking about how upright rows were such a bad exercise due to the problems it can cause. Just a thought

crusher777777
06-30-2009, 06:20 PM
I was reading a poliquin article where he was talking about how upright rows were such a bad exercise due to the problems it can cause. Just a thought
I've heard that too, but I've seen them in a couple routines on this site. I've been wondering if that was true or not. Anybody else have any information on this?

strength and power
07-01-2009, 02:17 AM
I've heard that too, but I've seen them in a couple routines on this site. I've been wondering if that was true or not. Anybody else have any information on this?

try them and see how they feel, you may use a different bar if it tweaks your shoulders with a straight bar. you can also do them with dumbells. Everybody is built differently with different levels of flexibility etc.

strength and power
07-01-2009, 02:26 AM
Ghetto GHRs, stiff leg Dl for reps, pull thrus for reps. find ways to get strong not make excuses

crusher777777
07-01-2009, 06:07 AM
Alright, thanks. I'll start adding one of those lifts every workout after my deload until my hamstrings are stronger.

crusher777777
07-02-2009, 04:42 PM
Rack Deadlift:
340 x 5
340 x 5

Pull Thrus:
120 x 15

Barbell Row:
140 x 4
140 x 4

Reverse Grip Narrow Grip Pulldowns:
160 x 6
160 x 6

Standing Wide Grip Barbell Curls:
65 x 8
65 x 8

Easy workout. I'm ready to get back to lifting heavy next week.

crusher777777
07-02-2009, 04:47 PM
This is what I'm thinking my next round of EXMGQ's routine will look like. It is basically the same. I changed a couple lifts, but nothing major. I have also added some additional hamstring work on every workout day thanks to a suggestion by Strength and Power.

Monday:
Squat - 2x5
Leg Press - 2x5
Calves - 2x10
Straight Leg Deadlift - 4x10

Tuesday:
Wide Grip Flat Bench (index fingers on the rings) - 2x6
Medium Grip Decline Bench (pinkies on the rings) - 2x6
Dips - 2x10
Ghetto GHRs - 4x as many as I can

Thursday:
Deadlift variation - 2x5
Pull Thrus - 4x10
Barbell Row - 2x4
Narrow Grip Reverse Grip Pulldowns - 2x6
Alternating Cable Curls - 2x8

crusher777777
07-06-2009, 06:02 PM
Squats:
280 x 5 (+5 lbs)
280 x 5 (+5 lbs)

Hammer Strength Unilateral Leg Press (total weight):
554 x 5
554 x 5

Calf Raises on Squat Machine:
220 x 10
220 x 10

Stiff Leg DL:
225 x 10
225 x 10
225 x 10
225 x 10

Went balls to the wall today. Squats may have actually been the easiest part of the workout. They still weren't easy though. SLDLs were definitely the hardest part. My lower back was fried afterwards. Good workout though.

crusher777777
07-07-2009, 06:18 PM
Wide Grip Flat Bench (index fingers on the rings):
220 x 6 (+5 lbs)
220 x 6 (+5 lbs)

Medium Grip Decline Bench (pinkies on the rings):
220 x 6 (+5 lbs)
220 x 6 (+5 lbs)

Dips:
BW+35 x 10 (+5 lbs)
BW+35 x 10 (+5 lbs)

Side Raises:
25's x 10

Ghetto GHRs (on bosu ball):
BW x 10 assisted x 4 sets

Good workout today. Added 5 lbs to both set on wide grip bench and decline, and I'm going to try to add another 5 next week. I'll probably keep the weight the same on dips next week, because I couldn't quite lockout the last rep on my second set. Halfway through the first set my elbow started bothering me, but I leaned forward more on the second set and that pretty much got rid of the pain. Side raises are tough, I probably won't be increasing those for a while. This was the first time I've tried ghetto GHRs. I couldn't even do one rep unassisted. Of course, my hamstrings were sore from yesterday's workout. I pushed off at the bottom of each rep. Hopefully those will start to get a little easier.

crusher777777
07-09-2009, 06:47 PM
Rack Deadlifts:
415 x 5
415 x 5

Pull Thrus:
150 x 10
150 x 10
150 x 10
150 x 10

Bent Over Rows:
170 x 4 (+5 lbs)
170 x 4 (+5 lbs)

Narrow Grip Reverse Grip Pulldowns:
200 x 6 (+10 lbs)
200 x 6 (+10 lbs)

Alternating Cable Curls:
45 x 8
60 x 8

My hamstrings were pretty sore today. Hopefully all of the extra hamstring work will strengthen and condition my hamstrings enough to squat and deadlift heavy every weak. I did rack deads since my hamstrings were sore. I was happy about getting to 200 on the pulldowns. That's the whole stack (I know, it doesn't go very high). I guess I'll have to start doing weighted chins next week.

crusher777777
07-13-2009, 10:31 PM
Squat:
285 x 5 (+5 lbs)
285 x 5 (+5 lbs)

Leg Press:
559 x 5 (+5 lbs)
559 x 5 (+5 lbs)

Calf Raises on squat machine:
240 x 10 (+20 lbs)
280 x 10 (+60 lbs)

Stiff Leg DLs:
230 x 10 (+5 lbs)
230 x 10 (+5 lbs)
230 x 10 (+5 lbs)
230 x 10 (+5 lbs)

Can't complain about adding weight to every lift. My wrists didn't even bother me today during squats, which is unusual.

crusher777777
07-14-2009, 05:55 PM
Wide Grip Flat Bench (index fingers on the rings):
225 x 6 (+5 lbs)
225 x 6 (+5 lbs)

Medium Grip Decline Bench (pinkies on the rings):
225 x 6 (+5 lbs)
225 x 6 (+5 lbs)

Dips:
BW + 35 x 10
BW + 35 x 7 (-3 reps?!)

Side Raises:
25's x 10

Pull Thrus:
160 x 15

Somehow I went down 3 reps on my last set of dips. Oh well, at least flat bench and decline are both going up. As long as they are going up, I won't worry too much about dips I guess. I'll just try it again next week. I was going to do ghetto GHRs, but my training partner left early, and I couldn't find a good place to put my feet under, so I just decided to do a heavy set (heavy for me lol) of pull thrus and be done with it.

crusher777777
07-16-2009, 06:20 PM
Deficit Deadlifts (standing on 25 lb plates):
285 x 5
285 x 5

Pull Thrus:
160 x 10 (+10 lbs)
160 x 10 (+10 lbs)
160 x 10 (+10 lbs)
160 x 10 (+10 lbs)

Bent Over Rows:
175 x 4 (+5 lbs)
175 x 4 (+5 lbs)

Narrow Grip Reverse Grip Pulldowns:
200 x 8 (+2 reps)
200 x 8 (+2 reps)

Alternating Cable Curls:
70 x 8 (+25 lbs)
70 x 8 (+10 lbs)

My hamstrings weren't too sore today so I decided to do some deficit deadlifts. Thought they went pretty well. I'm making progress on everything, so that's always good. Since I'm at the whole stack on pulldowns I added a couple reps. I will probably switch to weighted chins next week.

crusher777777
07-20-2009, 08:17 PM
Squats:
290 x 5 (+5 lbs)
290 x 5 (+5 lbs)

Hammer Strength Unilateral Leg Press:
564 x 5 (+5 lbs)
564 x 5 (+5 lbs)

Calf Raises on Squat Machine:
280 x 10 (+20 lbs)
300 x 10 (+20 lbs)

Stiff Leg DLs:
235 x 10 (+5 lbs)
235 x 10 (+5 lbs)
235 x 10 (+5 lbs)
235 x 10 (+5 lbs)

Everything actually felt easier than last week, even though I increased the weight. Except maybe squats, they might have been a little harder. Not too bad though. I'm deloading next week, and I think I'm going to max on squat, bench, and deadlift as well.

crusher777777
07-21-2009, 06:20 PM
Wide Grip Flat Bench (index fingers on the rings):
230 x 4 (+5 lbs, -2 reps)
230 x 3 (+5 lbs, -3 reps)

Medium Grip Decline Bench (pinkies on the rings):
230 x 6 (+5 lbs)
230 x 6 (+5 lbs)

Dips:
BW+35 x 10
BW+35 x 10 (+3 reps)

Side Raises:
25's x 10

Ghetto GHRs:
BW x 10 assisted x 4 sets

I thought I would get more reps on wide grip bench, since I got 225 x 6 for both sets last week. Oh well, I'm deloading next week. Hopefully I will get it the following week. I think I'm going to max next week as well. At least I finally got 2x10 with 35 on dips. That's the third week I've been at that weight. Side raises felt easier also, I will probably try 30's next time.

crusher777777
07-23-2009, 05:42 PM
Deadlift:
330 x 5 (+15 lbs)
330 x 5 (+15 lbs)

Pull Thrus:
170 x 10 (+10 lbs)
170 x 10 (+10 lbs)
170 x 10 (+10 lbs)
170 x 10 (+10 lbs)

Bent Over Rows:
180 x 4 (+5 lbs)
180 x 4 (+5 lbs)

Reverse Grip Narrow Grip Pulldowns:
201 x 6 (+1 lb, -2 reps)
201 x 6 (+1 lb, -2 reps)

Cable Curls:
80 x 8 (+10 lbs)
80 x 8 (+10 lbs)

Good workout today. Weights went up on pretty much everything, so that's good. I added 15 lbs to my deadlift worksets since the last time I did them, which was about a month ago. I switched from a cable pulldown machine to a plate loaded Hammer Strength pulldown machine since I ran out of weight on the other machine. I could have done a little more weight, but I didn't want to start too high. I'm deloading next week, and maxing my squat, bench, and deadlift. I'm going to try cutting volume instead of intensity this time.

Ka0s
07-23-2009, 07:57 PM
your progress so far has been awesome

crusher777777
07-23-2009, 11:07 PM
Thanks man, I appreciate it.

crusher777777
07-26-2009, 01:37 PM
Well, I'm going to max on squats tomorrow. My goal is to hit 345, which would be a PR. Here is how I'm going to try and work up to it. If anybody has any suggestions for tomorrow, please let me know.

45 x 10
135 x 5
185 x 3
225 x 2
260 x 1
285 x 1
305 x 1
315 x 1
330 x 1
345 x ?

I'm not sure if I can hit 345, but I'm going to give it a try. Does this look like too much? Not enough? I'm planning on doing this followed by 1x5 leg press and 1x10 calves using the same weights I used last week when I was doing 2 sets and being done since I'm deloading as well.

crusher777777
07-27-2009, 06:43 PM
Squat:
45 x 10
135 x 5
185 x 3
225 x 2
260 x 1
285 x 1
305 x 1
315 x 1
330 x 1
345 x 1 PR

Leg Press:
564 x 5

Calf Raises on Squat Machine:
280 x 10

Well squats went exactly as planned today. I was definitely glad to hit a PR. My squats have been suffering since I don't have a squat rack at my gym at school, so I've definitely been taking advantage of the squat rack this summer. My training partner said I was a couple inches high on 330, so I was worried about 345, but I actually may have gone a little below parallel on it. Hopefully I can pull of a PR on bench tomorrow too. I really want to hit 275.

Here's how I'm thinking I'm going to work up to it:
45 x 10
95 x 5
135 x 3
185 x 1
205 x 1
225 x 1
240 x 1
250 x 1
265 x 1
275 x ?

If I can't hit 275, I want to at least hit 265. I really want 275 though, because that would be another PR.

crusher777777
07-28-2009, 06:41 PM
Bench Press:
45 x 10
95 x 5
135 x 3
185 x 1
225 x 1
240 x 1
250 x 1
265 x 1
275 x 1 PR
285 x 1 PR
290 x 1 PR
300 x 0

Side Raises:
20's x 10

Dips:
BW x 10

Wow, I did not expect a 20 lb PR on bench today. All of my sets working up felt extremely light today. 275 went up easy so I threw 285 on the bar. I struggled with it, but I added 5 lbs and 290 actually felt easier than 285. I failed miserably on 300 though lol. I got it about an inch off my chest, and then it came right back down. Maybe if I hadn't done so many sets before. It took me an hour just to work up to 300. After that I just did a light set of side raises and a set of bodyweight dips and got out of there. I wouldn't have done so many warmup sets, but I had no idea it was going to be such a good day. I think I'm going to try 300 again in about a month. It's so close I can smell it! I maxed at 270 last summer, but due to tendonitis, excuses, etc., my bench went down until now. When I maxed about 2 1/2 months ago it was only at 255, so I've added 35 lbs since then! That may not be much for somebody new to lifting weights, but after lifting weights for 5 years I didn't think I could add that much in such a short time. Anyway, this post is getting longer than I intended it to be, but I was so excited I had to tell somebody.

DFL
07-28-2009, 07:37 PM
Bench Press:

275 x 1 PR
285 x 1 PR
290 x 1 PR


you bastard...:p

crusher777777
07-28-2009, 10:24 PM
Haha I know. It's about time though, my bench has been stuck forever. I wish that would happen more often.

crusher777777
07-30-2009, 10:03 PM
Deadlift:
45 x 10
135 x 5
225 x 3
290 x 1
320 x 1
345 x 1
355 x 1
380 x 1
415 x 1 PR

Pull Thrus:
170 x 15

Bent Over Rows:
180 x 4

Reverse Grip Narrow Grip Pulldowns:
201 x 6

Alternating Cable Curls:
80 x 3 - elbows started aching so I just cut the set short

Well, I got PRs on my squat, bench, and deadlift this week, so I've got nothing to complain about! 415 was a grinder though. No hitching or anything though. The bar started to slow down when it got to about knee level, but I was able to lock it out. I think rack deadlifts are what really helped me. Last time I did them I did 415 for 2 sets of 5. I think it really helped with my lockout. I've been alternating them with regular deadlifts and deficit deadlifts, but for a while I was only doing rack pulls. I'm going to keep doing EXMGQ's routine next week. The only things I'm going to change are switching leg presses back to box squats and cable curls back to standing wide grip curls. I'm also going to keep doing the extra hamstring work that strength and power suggested. I think it has really been helping me.

Weilder
07-30-2009, 10:19 PM
Strong DL PR man!! Great work!!

crusher777777
07-30-2009, 10:31 PM
Thanks for the support Weilder!

crusher777777
08-04-2009, 06:11 PM
Squats:
295 x 5 (+5 lbs)
295 x 5 (+5 lbs)

Box Squats:
240 x 4 (+5 lbs)
240 x 4 (+5 lbs)

Calf Raises on Squat Machine:
300 x 10 (+20 lbs)
300 x 10 (+20 lbs)

Still Leg DLs:
240 x 10 (+5 lbs)
240 x 10 (+5 lbs)
240 x 10 (+5 lbs)
240 x 10 (+5 lbs)

crusher777777
08-04-2009, 06:13 PM
Wide Grip Bench:
230 x 4
230 x 5 (+2 reps)

Decline Bench:
235 x 6 (+5 lbs)
235 x 6 (+5 lbs)

Dips:
BW+37.5 x 10 (+2.5 lbs)
BW+37.5 x 10 (+2.5 lbs)

Upright Rows:
95 x 10

Ghetto GHRs:
BW x 10 assisted x 4 sets

adelman337
08-04-2009, 06:39 PM
Strong string of workouts Crusher!

crusher777777
08-04-2009, 07:22 PM
Thanks man, I appreciate it!

DFL
08-04-2009, 08:16 PM
Wide Grip Bench:
230 x 4
230 x 5 (+2 reps)

Decline Bench:
235 x 6 (+5 lbs)
235 x 6 (+5 lbs)

Dips:
BW+37.5 x 10 (+2.5 lbs)
BW+37.5 x 10 (+2.5 lbs)

Upright Rows:
95 x 10

Ghetto GHRs:
BW x 10 assisted x 4 sets

good work man, your bench is really coming along.

crusher777777
08-04-2009, 10:29 PM
good work man, your bench is really coming along.
Thanks DFL! Now that I think about it, I think I have either added weight or reps every single workout on every bench variation I have done in the last 5 months. I don't know how though, lol. Hopefully I'll see some size gains soon too.

crusher777777
08-06-2009, 10:43 PM
Rack Deadlifts:
430 x 5 (+15 lbs)
430 x 5 (+15 lbs)

Pull Thrus:
180 x 10 (+10 lbs)
180 x 10 (+10 lbs)
180 x 10 (+10 lbs)
180 x 10 (+10 lbs)

Bent Over Rows:
185 x 4 (+5 lbs)
185 x 4 (+5 lbs)

Narrow Grip Reverse Grip Pulldowns:
206 x 6 (+5 lbs)
206 x 6 (+5 lbs)

Standing Wide Grip Curls:
85 x 8 (+5 lbs)
85 x 8 (+5 lbs)

I finally got a belt last week, and it has made things so much easier. Squats felt lighter on Monday, and 430 felt lighter than my last warmup of 365 with no belt. Definitely glad I got the belt.

crusher777777
08-10-2009, 10:40 PM
Squats:
300 x 5 (+5 lbs)
300 x 5 (+5 lbs)

Box Squats:
245 x 4 (+5 lbs)
245 x 4 (+5 lbs)

Calf Raises on Squat Machine:
320 x 10 (+20 lbs)
320 x 10 (+20 lbs)

Stiff Leg DLs:
245 x 10 (+5 lbs)
245 x 10 (+5 lbs)
245 x 10 (+5 lbs)
245 x 10 (+5 lbs)

Added weight on everything, what can I say?

crusher777777
08-11-2009, 11:21 PM
Wide grip bench:
230 x 6 (+2 reps)
230 x 6 (+1 rep)

Decline bench:
240 x 6 (+5 lbs)
240 x 6 (+5 lbs)

Dips:
BW+40 x 10
BW+40 x 10

Upright rows:
100 x 10

Ghetto ghrs:
BW x 10 x 4 sets (assisted)

Finally got 2x6 with 230 on wide grip bench. That was the highlight of the workout.

crusher777777
08-13-2009, 02:34 PM
Well today is supposed to be a deadlift day, but my hamstrings are pretty sore, and I feel like it's time for a deload. I just deloaded two weeks ago, but I've been pushing really hard all summer, and I've made a lot of progress, so I'm happy. I also maxed last time I deloaded. I will probably try and bench 300 on Tuesday, and maybe max on squats at the end of next week, but that is all I will do for the rest of this week and next week. I wouldn't even max on those two lifts, but I really want to hit 300 before I go back to school next Saturday. I was so close to getting it last time, I think I can do it. And it's the last chance I'll have to max on squats for a while since my gym at school doesn't have a squat rack. I don't think maxing on those two lifts will affect me much though. I will probably wait until next Thursday or Friday to max on squats anyway, and I should be fine by then. The following week I will be starting a new diet and routine, thanks to Redpoint Fitness! I won't be able to post the whole workouts, but I'll post the highlights. Mainly PRs on the big lifts, and keep everyone updated on my progress.

crusher777777
08-18-2009, 01:34 PM
In about 4 hours I'm going to max on bench, and I'm hoping to hit 300. I hit 290 3 weeks ago, and I tried 300, but I think I was just too fatigued from all of the sets working up to it. I only planned on hitting 275 last time, but it was easy, so I tried 285, and then 290. By the time I got to 300 I didn't have much left in me. This time I'm just going to do something like this.

45 x 10
95 x 5
135 x 3
185 x 1
205 x 1
230 x 1
255 x 1
270 x 1
280 x 1
300 x ?

Hopefully that will be good enough to warmup without fatiguing me. If anybody has any advice, feel free to chime in. I will try to get a video of it.

crusher777777
08-18-2009, 10:38 PM
Well my workout didn't go quite as planned today. I struggled with 270 and failed with 280. Oh well, I guess there could be a million reasons why. I got 290 3 weeks ago. I probably shouldn't have maxed so soon. I'm not going to do anything else the rest of the week. I'm starting a new routine from Redpoint Fitness on Sunday, and will have diet, cardio, supplements, etc. all in check by then. Time for some serious progress.

crusher777777
08-23-2009, 06:58 PM
Started my new workout today from Redpoint Fitness. I'll be starting my diet tomorrow.

Decline Bench:
245 x 3
245 x 3
245 x 3

Accessory work...

Weight didn't feel too heavy on declines today. I'll probably go up to 255 next week.

crusher777777
08-25-2009, 08:13 PM
Did some lat pulldowns, cable rows, and bicep and forearm stuff. 165 for 3 sets of 8 on lat pulldowns if it matters lol. Also started my TCD today.