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ehopkins932
06-22-2009, 04:38 PM
I did Madcows 5x5 for 11-12 weeks, and saw pretty good gains. However, knees are bothering me from squat frequency even though poundages increasing 5lb a week still. So, Ive decided to do IA's 3-day Westside routine. I switched some of the exercises to accommodate myself though.

Stats:
about 143.5 lbs 5'8ish

Bench 180x5, 185x3 sticking point is about 3-4 inches from chest (need to get it taped)

Squat 230x5 not really sure where sticking point is since ive never missed a lift in madcows...but its getting harder/slower at the second half of the movement

Deadlift 270x5, 280x2 sticking point is off the ground. upper half of lift is very easy for me and I am much stronger there

Monday ME Squat,
Arched Back Good Morning 1x3 reps
Box Squat 2 x 8 at parallel
Hyper-Extensions 2x10
Standing Ab Pulldowns 3x15


Tuesday Off

Wednesday ME Bench
Flat Bench, 1 max set if 3 reps
JM Presses 3x10
Lateral raise 4 x 10
Barbell Row 3x8
DB Curl 3x10


Thursday Off

Friday DE Squat
DE Box squat at parallel 2 reps x 8 sets, 45 TIMED seconds between sets
Pull-Throughs 3 x 10
Glute/ham 2 x to failure
Decline Sit-up 3x15

Saturday Off

Sunday Off

__________________________________________________ __________

Monday DE Bench
Speed Bench press 3 reps x 8 sets, 45 TIMED seconds between sets
Close-Grip Bench 3 x 6
Rear-Delt Raises 4x10
Pull-ups 3x6
Incline DB Curl 3x8
Wrist Curl 2x12



Hopefully i get a good carryover from the box squats. Im going to have to guess percentages in the beginning though for speed work...Im guessing my max box squat a little below parallel is 200? (Ill probably use 180 though just to make sure.

EDIT: Routine was switched after first 2 workouts to what the standard is...should be more effective now

ehopkins932
06-22-2009, 04:44 PM
MONDAY 6/22/09

ME Squat
Arched Back GM
Barx12
65x8
85x3
105x3
135x3
165x3 <---thought this was going to be max, had more left though
175x3

Box Squat <---first time doing these
95x8
95x8

More weight could have been used, but wanted to get form down better

Ghetto-ist GHR ever
8xBW
6xBW
4xBW

I should take a video of me doing these and send it to dave tate and see if he will give me a free GHR machine lol. I put a bar loaded with 295 (so it doesnt roll) in between the two lowest pins. I put a bar pad on it for comfort. I stand my bench up on 2 3in platform (used also for box squat attachments and deficit deads). I slip my feet inbetween bench and bar and do them. They are hard lol.

BB Row
95x8
95x8
95x8

DB Curl
25x10
25x10
25x6 <---i always bomb out on last set of curls...atleast its not squats

Wrist Curl
35x10
35x8
screwed the 3rd set

Overall good first workout. Im writing this 1 hour after my pwo meal and I still cant touch my heal to my ass. Hamstrings are gonna be sore tommorrow. Looking forward to ME Bench day.

EDIT: Im watching videos of actual GHRs now....turn out im doing them completely wrong besides not having the right equipment. Everything right about knees up was off bench and I was going down and up. Needa change set-up

Smack
06-22-2009, 04:47 PM
Good luck. I'm also doing a Westside variant at the moment. It's working extremely well!

I know what you mean about being weak off the floor. I can do 352 x 20 from 1" below the knee but from the floor I can't even do 400 ... yet ... last time I maxed out was a few weeks ago after a 2 month layoff of lower body stuff (and only a few upper sessions).

What exercises have you switched? I see you've added wrist curls but what else?

ehopkins932
06-22-2009, 05:56 PM
I just like lat-pulldown (i hate the exercise it does nothing for me) for pull-ups (never used them in a routine before). Some of the accessory exercises are more tricep based (DB flat was switched for CGBP or something like that). Heavy tricep extensions bother me so Im doing rope pulldown.

Kind of minor stuff, nothing major except for ME Bench is just flat bench instead of CGBP 4 inches from chest in rack. Once flat bench stalls ill probably do floor press and start incorporate boards/bands.

ehopkins932
06-24-2009, 02:44 PM
WEDNESDAY 6/24/09

ME Bench
Flat Bench
Barx12
85x8
105x5
135x3
165x3
190x3

Rope Pulldown
3x10 (3 plates ~ 50lbs)

Incline DB Press
40x10
40x10

Lateral Raise
12.5x10 ---> had to lower after this, felt like a woman
7.5x10
7.5x10
7.5x10

Decline Sit-up
3x15 (25 plate on chest)

Overall good today. Lasted a little over an hour

ehopkins932
06-26-2009, 02:45 PM
Friday 6/26/09

DE Squat
Box Squat 100x2x8

Pull-Through
3x10 (3 plates ~ 44 lbs)

GHR
2x6
2x4 Needa get these filmed

Did not do abs because they were sore from wednesday. One of the reasons I switched it up

Smack
06-26-2009, 06:00 PM
You've changed your split again. Good luck anyway.

ehopkins932
06-27-2009, 12:04 AM
You've changed your split again. Good luck anyway.

Just to the standard westside as opposed to the way it was. It makes more sense and I wont be having to use sore muscles.

ehopkins932
06-27-2009, 01:24 PM
Saturday 6/27/09

Restoration Work
30 min on treadmill at 3.0
Pushup 2x25
Pull-throughs 2x20 (1 plate)
15 min on massage machine

ehopkins932
06-29-2009, 02:04 PM
6/29/09 MONDAY

DE Bench

Speed Bench
8x3 at 50% (105) 45 sec rest periods

CGBP
135x6x3 --> felt light, will up next week

Rear Delt Raises
12.5x10
7.5x10x3

Pull-up
1x6
1x6
1x4 --> Needa work on these...

Incline DB Curl
20x8x3

Wrist Curl
30x10...forearms felt fried didnt even do another set

ThatArmyKid
06-29-2009, 02:42 PM
you should do good on this hit it hard!

ehopkins932
06-29-2009, 04:36 PM
thanks, i hope to get some good poundages off this. Will run some type of westside for a while i think.

First meet is set for Aug 29. Only bad part is I gotta wake up at like 5am lol

crusher777777
06-30-2009, 11:00 PM
Looking good. Keep up the good work.

ehopkins932
07-01-2009, 04:10 PM
7/1/09
ME Squat

Good Morning
barx12
65x8
90x5
115x1
140x1
185xfail ----> was going for 3 (10lb PR but couldnt even do 1...)
185x1 ---> should have just lowered weight to 180 but o well

Box Squat (12.25 in box)
105x8
105x8 --> getting better at these

Hypers
60x12
60x12

Standing Band Ab Pulldowns
Purple bandx15
Purple bandx15
Purple bandx15

Felt really really tired this morning and still do...not too bad all considering

ehopkins932
07-03-2009, 05:31 PM
FRIDAY 7/3/09
ME Bench Day

Flat Bench
Barx12
95x8
135x3
165x1
195x3

JM Press
Barx10
65x10
65x10 <---just getting a feel for these...not sure im doing um right needa what tate's video again

Lateral Raise
7.5x4x10

BB Row
95x8
95x8
95x12

DB Curl
25x10x2
25x7

Wrist Curl
30x10x2

Tricep Pushdown
2x25 (1 plate) <---recovery work

ehopkins932
07-06-2009, 03:52 PM
7/6/09
DE Squat

Box Squat
Barx12
105x8x2

GHR ---> Purple Band Choked Around Pull-up Bar
1x16
1x13

Pull-through
3x10 (4 plates...62 lbs)

Decline Sit-up
3x15 (30 lbs)

ehopkins932
07-08-2009, 03:23 PM
WEDNESDAY 7/8/09
DE Bench

Speed Bench
110 --> 8x3 45 sec rest

CGBP
140x6
140x6
140x6

Lateral Raises
7.5x10
7.5x10
7.5x10
7.5x13

Wide Grip Pull-up
1x6
1x6
1x5

Incline DB Curl
20x8
20x8
20x9

Wrist Curl
30x8
30x9

Had to change my form on bench...turn out that in USAPL you cant bench with heels off the floor (like I was doing). Need relearn leg drive now...

ehopkins932
07-15-2009, 02:12 PM
WEDNESDAY 7/15/09

DE Squat

Box Squat
110 --> 8x2 45 sec time rest

GHR
1x3
1x3
Mini band slip-knotted over pull-up bar...much harder than using a purple

Pull-Through (wider stance than usual...preparing for the switch to sumo deadlifting)
1x10 --> 5 plates = 74 lbs
1x10
1x10

Decline Sit-up
30x20
30x15
30x12


got a banned for a few days for giving advice :wallbash: ...not even going to bother posting workouts. Did bench 200x2 though.

ehopkins932
07-17-2009, 02:34 PM
DE Bench FRIDAY 7/17/09

Speed Bench
115 --> 8x3 45 sec rest

Working on new bench form since i cant bench on my toes in USAPL

CGBP
145x6
145x6
145x6

Lateral Raise
7.5x4x10
7.5x1x15

Wide Grip Pull-up
1x6
1x6
1x5.5

Incline Curl
20x3x8

Wrist Curl
30x2x10

ehopkins932
07-20-2009, 11:37 PM
MONDAY ME Squat DAY
7/20/09

Sumo Deadlift --> first time pulling sumo, i think my CNS needs to adapt the the movement?
135x8
185x5
215x1
250x1
300xmiss
300xmiss
285x1

Kinda disappointed..o well im posting this at night and ive had a very good day :letsdoit: so i cant complain

RDL ->> switched from box squat
185x8
185x8 --> I needa use straps next time, grip was killing me

GHR ---> using higher rep ghr on ME, low rep on DE
Purple overhead x 17
Purple overhead x12

Ab Band Pulldown
Purple & Mini x 15 -> 3 sets

diet has been on the rocks lately...being going out more since its the summer (every night basically) so ive had to skip meal or go like 4-5 hours, down a whey/EVOO shake when i come home, then have bedtime meal like an hour or so later. think im just going to eat bigger in middle of day to make things easier. being social and strict diet are hard lol

ehopkins932
07-22-2009, 02:12 PM
WENDESDAY 7/22/09

ME Bench
Floor Press
Barx12
85x8
115x3
155x1
195x1
205x1
210xmiss --> should have just backed off...thought i had it

CG 3-Board
135x10
135x10
135x10

Lateral Raise
7.5x4x12

BB Row
105x8
105x8
105x8

Hammer Curl
30x4..my forearms are fried from ME Squat day...need to switch this to less grip-intensive exercise

ehopkins932
07-24-2009, 10:23 PM
7/24/09

DE Squat Day

Speed Box Squats
115x8x2 -> 45 sec rest

Deficit (3in) Deads with reset between every reo
195x3
195x3
195x3

Wide Stance Pull-thru
5 plates (75lbs)x10
75x10
75x12

Decline Situp
30x16
30x16
30x16

ehopkins932
07-27-2009, 04:32 PM
7/27/09

DE Bench

Decided to just do light flat db presses to give my joints a break

Flat DB Press
35x20
35x20
35x20

Paused CGBP
135x5
135x5
135x5

Rear Delt Raise
10x10x4

Wide Grip Pull-up
1x6
1x6
1x3 --> could have gotten 2-3 more, but didnt want to take it to failure

DB Preacher Curl --> needed a not forearm intensive curl
25x10
25x10 right arm x7 left arm (weird)
25x8 right arm x6 left arm
Just going to do left arm first instead of right on from now on

ehopkins932
07-29-2009, 01:33 PM
7/29/09
ME Squat

Weighed in yesterday morning at 144.5

Sumo Deadlift
135x8
165x3
205x1
250x1
290x1

RDL
190x8
190x8 -> added belt cause back was feeling weird and straps

GHR (purple over pull-up bar)
1x17
1x7 --> hammies were spent

Ab Pulldown
Purple+minix14 -> 3 sets

Smack
07-29-2009, 01:45 PM
2x bodyweight pull - nice work!

ehopkins932
07-29-2009, 07:12 PM
2x bodyweight pull - nice work!

thanks, i want to hit 315 on aug 29 (my meet date)

ehopkins932
07-31-2009, 02:41 PM
7/31/09

ME Bench

Floor Press
Barx12
85x8
115x3
155x1
175x1
210x1

CG 3-Board
140x10
140x10
140x10

Band Lateral Raises
Mini x10 -> 4 sets

BB Row
110x8
110x8
110x8

EZ Bar Curl (not sure weight of bar, i think 15 lbs)
40+barx8 --> 3 sets

RC WORK

Shoulder Horn
Unloaded DB x12
Unloaded DB x12

Low Pulley External Rotation (kneeling)
Unloaded x10
Unloaded x10

ehopkins932
08-03-2009, 12:44 PM
DE Squat

Speed Box Squat
120x8x2 - 45 sec rest

Deficit (3in) Sumo Deads
135x5
205x3
205x3
205x3

Wide-Stance Pull-Through
6 plates (86lbs) x10
6x10
6x10

ehopkins932
08-05-2009, 02:41 PM
DE Bench

Speed Bench
120x8x3 - 45 sec rest

Paused CGBP
140x5
140x5
140x5

Kroc Row
70x6
70x6
70x6

Face Pulls
2 platesx12 (lowered weight to work on the movement)
1 platex12
1x12
1x12

Preacher Curl
25x8
25x8

Prone Cobra
2x15
2x15

Those rows were a killer...im gonna be sore tomorrow. On another note, I'm going to be upping my cals up 100 a week for the next 2 weeks or so.

Samsuperjew
08-06-2009, 02:43 AM
FL with the cals, and nice speed benching man

ehopkins932
08-07-2009, 12:59 PM
ME Squat

Not a great day on these. Also, under my lower abs/obliques were sore from kroc rows (stabilizing the weight i suppose)...so Im just going to do regular DB rows with strict form and not as intense from now on.

Sumo Deadlift
135x8
185x3
225x2
260x1
300xmiss --> went for a 10 lb pr...dumb
295x miss got it 2 inches off the floor then passed out for a second after i put the bar down

I really need to focus on pushing my knees out...also need to improve hip strength. Im really starting to think I should have stuck sumo. Oh well, ill continue to work on this until my meet on august 29.

Wide Stance RDL
135x5 --> just getting used to form...kind of harder than regular stance ones
195x8
195x8

GHR --> decided to take it easy on these today
Purple Band Choked over pull-up barx12
1x12

Ab Pulldown
Purple+Mini x18
1x18
1x18

Decided to do a little hip work...i might increase the volume.

Hip Ab/Aduction
1 platex10 for each

For some reason my hips get sore from benching...usually the DE benching. I have no idea why lol

ehopkins932
08-10-2009, 02:26 PM
ME Bench 8/10/09

Floor Press
Barx12
85x8
115x3
145x1
185x1
215x1

CG 3-board Press
145x10
145x10
145x10 --> a real grinder

Band Lateral Raise (mini under foot...shoulder width)
1x10
1x10
1x11

Barbell Row
110x8
110x8
110x10

EZ-Curl
65x8
65x8
65x8

Tendinitis Work...
Tricep Pushdown x 25 + Purple Band Stretch - 2 times

RC Work
Shoulder Horn
Unloaded DBx12x2

ehopkins932
08-12-2009, 02:03 PM
DE Squat

Speed Box Squat
125x8x2 - 45 sec rest

3in Deficit Conventional Deadlifts
135x8
225x5 --> was hard
225x3
225x3

Pull-Through (slightly wider than shoulder width)
6 platesx10
1x10
1x12

Decline Situp
30x18
30x18
30x18

Had to wake up at 5am since i am typing this on vacation....not bad all considering. Im going to be tired tonight though. Also, i switched by to conv since the sumo was messing with my knees (i know it is a form issue but i have no1 to show me)

ehopkins932
08-14-2009, 01:05 PM
DE Bench 9/14/09

Deload Starting today...halved volume

Speed Bench
120x3 --> 4 sets, 45 sec timed

Paused CGBP
140x5
140x5 --> these were really easy...note to up the weight once i start again

I didnt do any rows since my whole back was a little sore from wednesday's deads

Face Pulls
1 platex15
1 platex15

Incline Curl
20x8
20x10 --> note: up weight

Prone Cobras 2x15

some shoulder stretching

ehopkins932
08-17-2009, 12:49 PM
ME Squat

Deadlift
135x8
175x3
205x3
250x3
290x1 --> easy, came off the floor quick, will go for 300 in the meet

RDL (shoulder width)
135x5
200x8
200x8

GHR (purple over pull-up bar)
1x15
1x13

Ab Pulldown (purple+mini band)
1x20
1x20
1x30 --> up tension

Good workout today...Deadlifts felt easy and quick. Much more comfortable than sumo

ehopkins932
08-19-2009, 02:48 PM
ME Bench

Testing bench for push pull meet aug 29

Flat Bench
Barx12
85x8
135x3
185x1
210x1 ---> got it off the chest easily....lockout was kinda difficult. Will go for 215 in the meet

CG 3-Board
150x10
150x10
150x10

Band Lateral (Band under foot...a little wider than shoulder width)
minix11
1x11
1x11

BB Row
115x8
115x8
115x8

EZ-Bar Curl
60x8
60x8
60x10

ehopkins932
08-22-2009, 02:31 PM
combine DE Squat and Bench today...1 week out from meet. Reduced the volume on both obviously

Speed Box Squat
130x6x2 ---> 45 sec rest time

3in Deficit Deads (reset after each rep)
135x5
185x2
230x3
230x3

Pull-Through (slightly wider than shoulder width)
6platesx11
1x11

Speed Bench
125x4x3 ---> 45 sec rest time

Paused CGBP
75x10
115x3
145x5
145x5

Face Pull
2platesx15
1x15

Incline DB Curl
25x8
25x8

Stretching

This is the last workout before the meet. I know my 3rd attempts, 215 on bench and 300 on deadlift in the 148 raw class (its only a push/pull meet). Still need to think about 1st and 2nd attempts.

ehopkins932
09-03-2009, 03:21 PM
First day back since the meet. Had to sneak it in since I wasnt suppose to be in my weight room (long story). Anyway I turned 17 today and got my license. Failed parallel parking but who can really do that shit anyway.

RE Bench ---> im experimenting to see if this helps me more than DE did

DB Bench
15x25
35x8
50x12
50x9
50x7

Rope Pulldowns
3 plates (50) x10
50x10
50x10

Chin-Ups (palms in)
1x6
1x6
1x3

I think i have fast twich biceps since they give out so quick....I can do more wide-grip pullups. Maybe i just need to work on these.

DB Lateral
10x10
10x10

Hammer Curl
35x6
35x6

ER Low Pulley
1x10
1x10

Stretching

Foam Roller i ordered should come in tomorrow

ehopkins932
09-05-2009, 12:05 AM
ME Squat

I wanted to test my box squat today so im not guessing on %s for DE work.

Box Squat (slightly below parallel....wider than shoulder width stance)
Barx20
95x8
135x5
165x3
205x1
250x1
260x1 ---> had 10-20 lbs left in the tank, but I didnt want to overdo it since its my first lower day since my meet

Box Squats (same stance/box as above...I usually would not have box squat as my ME movement just in case this looks weird)
115x5
165x8
165x8
165x8

Pull-Through
6 plates x11
6x11
I didnt do a third because I want to build up any work capacity I lost from the meet...and I havent done box squats like this and I know im going to be sore anyway.

No ab work since abs were sore from chin-ups yesterday. If this persists im going to have to switch of that movement. Foam roller came in today...damn that shit hurts on my IT band, right above my knees on both side, behind on elbow, and on my biceps. Minor tendonitis in all three...maybe minor bursitis in knees.

ehopkins932
09-07-2009, 12:56 PM
9/7/09

ME Bench

CG Bench
Barx12
85x8
115x5
155x2
190x3

Inverted Row (these are a lot harder than I thought)
BWx10
x10
x10

Rope Pushdown
3 platesx10
x10
x10
x10

Hammer Curl
35x8
x6

Face Pull
2 platesx15
x15

Low Pulley ER
Unloaded Pulleyx10
x10

I weighed 148 this morning. Its funny...I was stuck at like ~144 for sometime then I up calories 100 each day and I start going up in weight a lot. Minor changes work well for this for me I guess.

I start school tomorrow. Fuck. Atleast its my last year of the bullshit known as high school. Not to mention i get an extra ~5 hrs of sleep a day (would be 7 but I have to eat and i play in gym).

ehopkins932
09-09-2009, 05:56 PM
DE Squat Day

Today's workout was brutal. After deads I had to lie on the floor for 2 minutes to catch my breath. And for some reason I was drenched in sweat eventhough my house is air conditioned. Not usual sweating...like sweating from my hands and forearms to like when i played bbal in the middle of august in a 90 degree gym.

Skipped GHRs because I felt beat.

Speed Box Squat
Barx12
130 (50%) ---> 8x2

3in Deficit Deads (its going to be a test to see how well i can recover doing these...worked well previously)
135x5
225x5
225x5
225x5

No belt and double overhand grip

Split Squat
50x12
50x12

Ab Pulldown
2 minis + purple x20
1x20
1x20
Need to get better depth on those

Done.

ehopkins932
09-11-2009, 08:42 PM
RE Bench

Today wasnt too hard, but I got pressure headaches on the DB bench. It was from holding my breath because Im really used to doing that. I was breathing each rep by the 3rd set but still my head was splitting.

DB Bench
25x10
35x8
50x14
50x10
50x9

32 reps, beat 28

3-Board Press (pinky on rings - my comp grip) (tried 4 board with just the bar...It was too short of a stroke)
115x8
150x3
185x5
185x5

Chin-ups
1x6
1x3
1x3

DB Lateral
10x12
10x12

I think these are what both my RCs. Im going to drop them permantly; I tried halving the sets but Im typing this an hour after im done and they are hurting a little. Not going to let lateral raises fuck up my shoulders.

DB Hammer Curl
35x8
35x7

Int/Ext Rotation
Unloaded cablex10 each way


Lessons learned: breathe on high reps or my dome will explode. no more laterals :(

ehopkins932
09-14-2009, 07:45 PM
ME Squat Day

Good day. Big PR

Squat
Barx12
85x8
125x5
160x3
210x1
260x1
290x1

The last time i did squat i think i hit 230x5. I believe that was about...3 months ago maybe?

Box Squat --> My hips and legs were really tired from squats...I might have to switch this or just do GMs first
170x8
170x8
no third set

Arched Back GM (knees bent)
I was very tired and didnt really know what weight to use so I went very light
115x10
115x10
ill do a third set next time

WOD Kneeling --> these are much harder than they look i have learned
x10
x10
x10

int/ext rotation x10 each way

I just need to figure out if Im going to do triples or singles now that i know my maxes. Well see

ehopkins932
09-16-2009, 08:17 PM
ME Bench

I was going to rotate 2 different lifts on ME bench day like im doing with squats and deads...but thinking about it was mindfucking me to death so im just cg benching

CGBP - Index on smooth
barx12
85x10
115x8
155x5
195x3 ---> I got really good leg drive....my bench problems are really more technical. Dave tate is right about most problems coming from technique. go figure

Inverted Row
BWx10
x10
x12 (11 good ones...ill add a 5 lb weight on my chest next week)

Rope Tricep Pushdown
3 platesx10
x10
x10
x15 ---> need to up weight

Barbell Curl
65x12
x8 --> the set of 12 was a rep short of failure too....I have fast-twitch biceps lol

Face Pulls
3 platesx12
x20

ER/IR Low Pulley
Unloaded Cablex10
x10

ehopkins932
09-19-2009, 10:10 PM
DE Squat Day

Speed Box Squat (52.5% 45 rest rest slightly below parallel)
barx12
135x8x2

3in Deficit Deads (all done double overhand to help w/ grip)
135x8
225x5
225x5
225x7 ---> added belt...I feel much safer with it on and I dont get pounds of it, its just the feeling of security.

Assisted GHR (mini over pull-up bar)
1x10
1x6 ---> went a little deeper on this set

Had to rush to finish because I got called into work

Ab Pulldown
Mini+purpx20
m+px20
2m+px15 ---> form was bad since i was rushing, o well

Split Squat (DBs)
25 each handx12
x12

Working at subway has its perks. Free 6-in on wheat with double chicken breast w/ chicken noodle soup. Then spinach salad with double chicken breast, triple cheese, and olive oil. My feet hurt though:noway:

ehopkins932
09-21-2009, 06:21 PM
ME Bench Day

I'm dumb. Keep reading to see why.

DB Flat Bench
50x17
50x9
50x7

90 sec rest between sets...beat last week by 1 rep. Going to start doing inclines next week.

3 Board (comp grip...pinky on rings)
150x8
190x5
190x5
190x4 --> Dickhead me is doing this alone and decides to add 5 lbs to last week instead of reps. Well, now Im stuck with 190lbs on my chest slowing crushing me so I just slide the plates off one side then the other. Loud bang was loud. I should have done chins first like last week....I would have gotten that rep me thinks.

Chins
BWx5
x5
x5 --> woot. I have weak ass pull/chin-ups for being 148lbs

EZ Bar Curls
20 each sidex10
x8 or 10 i dont remember nor care

Int/Ext Rotation
Unloaded cablex10

4-way neck work
Mini Bandx20
x30 --> need to up tension

ehopkins932
09-23-2009, 05:46 PM
ME Squat Day

Long story short, I was piss tired going into this workout, really tired during, and really tired now. Plus my hamstrings were still sore from DE day and my right hip hurts from box squatting on previous ME day.

Deadlift
135x8
165x6
195x3
235x2
275x1
315xfail
305xfail

this shouldnt have happened. Im blaming it on the above. Plus, my form was a little off (I was going lower than I needed....ruining off the floor strength where im weak anyway.)

GHR --> none

Light Pullthroughs
6 platesx10
6x10

Ab Roller
Kneelingx11
x11
x11

Low Pulley ER/IR
Unloadedx15

Im taking a nap once my ipod syncs. fuck school messing with sleep. thank god last year of high school

ehopkins932
09-25-2009, 09:12 PM
ME Bench

CGBP
barx12
85x8
120x5
160x3
200x2 --> missed 3rd...switching to 5rm on wide grip

Inverted Row
5 platex10
x10
x10

Rope Pulldown
4 platesx10
x10
x10
x9

Barbell Curl
85x4 (put 2 10s on by accident)
65x8

Face Pulls
3 platesx25
x25

Neck Work (4-ways)
minix30
x30

Low Pulley ER/IR
Unloadedx10
x10

Smack
09-26-2009, 05:38 PM
Some good lifting in here. You'll get that three plate deadlift soon.

kingkong
09-26-2009, 07:45 PM
sounds like u you need a spotter on bench day, just incase i reckon. dont wanna kill yourself.

but good work none the less dude.

ehopkins932
09-27-2009, 06:03 PM
Thanks Smack.

And yea, i just bought a free spotter from shermworks.com lol....its great. Anyone lifting alone should have it IMO, its a great invention.

ehopkins932
09-28-2009, 07:10 PM
DE Squat

Deload day

Speed Box Squats (55% - 45 sec rest slightly below parallel)
barx12
145x8x2

3in Deficit Deads
135x8
205x5
205x5

Banded GM
Purplex10
Purple+2 minix12
x12

Split Squat
25sx12

Ab Band Pulldown
purple+2 minix20
x20

ehopkins932
10-01-2009, 08:09 PM
I'm switching to 5/3/1. Basicially triumvirate template. I have a post on it in the main section...but basically it will allow me to keep increase strength on big 3 while getting bigger and getting close to 165 for my meet in february. I was 148 this morning.

Still a bit sick today, so I just test military press and did some BW assistance.

Military Press
Barx12
85x4
115x1
135xmiss
115x3 (120 est max...using 110 for training max)

Damn I cant press shit over my head. Last time I was doing these for madcows I sucked at them too. Strength went up quick though. Hopefully my short arms will help me out here. Its weird too, Ive always had naturally strong (or stronger than most people) shoulders. O well.

Did some chins in between those sets, and a few after. 20 reps in total. Going to do 25 a day with 2 min rest in between sets for actual routine. I actually really like doing these now that Im getting stronger at them. My upper back strength is balls (relatively and in total).

Dips
BWx10
BWx10
BWx10

Will do 4x10 for actual routine. The 3rd set was actual kind of hard...I havnt done dips in a while though so hopefully I get my strength back/up quickly.

Smack
10-04-2009, 08:11 AM
Why are you switching routines? I can't see the 5/3/1 doing anything that your Westside routine couldn't do.

ehopkins932
10-05-2009, 07:07 PM
Yes, I could make gains off a westside routine. But the 5/3/1 allows me to structure it more for size gains, were westside is leaning more towards strength. Of course, Ill gain both on either one. But IMO the 5/3/1 is suited more for my goals. Also, I need to work on my form on all my lifts more, so doing the big 3 in the higher rep range should help me on that (especially since I wouldnt be doing DE benching).

Also, I really overdid the intensity in my last 4 weeks doing westside, even though i have good cns recovery (basically me deadlifting twice a week). Im going to run atleast 3 cycles of 5/3/1 leading up to my meet at the end of february. After those 3 cycles (which is about 15 weeks), Ill probably switch back to westside for the remaining time to focus on heavy weights. If you or anyone else has opinions/comments on this they are welcome.

Today's workout:

Felt pretty good today. My cold is basically gone. My chin and dip strength is going up a lot. No accessories to failure.

5 week

Military Press
Bar x12
80x5 (suppose to do 70...good math skills)
80x5
95x9

Chins (a few weeks ago i couldnt get 3x5)
BWx5 - 5 sets (25 reps)

Dips
bwx10
x10
x7
x7
x7

41 reps

ER/IR Rotation
Unloaded Cable x10/12

Stretching/foam rolling

This workout should help me get use to the higher volume in chins and dips more...im going to be adding reps instead of weight.

On a side note, im going to try to be adding ~.5lbs a week. Currently ~147lbs. Hopefully i should be ~160 for my meet. Upping calories to 3000 on workout days and 2700 on off days. Thats only 100cal up from the current intake...but everytime i up my cals 100 a day i gain weight. So we'll see.

ehopkins932
10-07-2009, 06:33 PM
5 week

Today's workout was good but hard. I might have to start doing GPP eventually...I still have good conditioning from playing basketball but I havent played a game of basketball in about 7 months. Maybe Ill buy a sled.

Deadlift
135x8
175x5
200x5
230x12 (330 estimated max i just checked....wow lol. I had ~2 more in me but I stopped and was puffing hard. I know the 1 rep max isnt exactly accurate...I mean for me to beat 330 max next week with 245 Id have to do 11 reps. 245x10 = 230x12 on the calc. 245x10 is a lot harder imo.)

Good Morning (a little wider than shoulder width stance)
115x12
115x12
115x12
115x10
115x10

Damn those give me the lower back pump from hell

Tried hanging leg raises but my pull-up bar isnt high enough and i keep swinging because of that. So I did:

Decline Sit-up (weight on forehead)
10x15
10x15
10x15
10x15
I'll do another set next time, but since i tried leg raises I figured that counts as a set.

Cant wait until bench workout. I get to rep 160 lol

DOA
10-07-2009, 07:42 PM
Hey man 5 3 1 looks good so far i think this will be m next routine when the SPBR stops working.

Smack
10-08-2009, 04:36 PM
Five sets of ten on the Good Mornings? Bloody hell, even thinking about that makes me tired, faint, and my CNS want to shit itself.

ehopkins932
10-08-2009, 05:29 PM
Five sets of ten on the Good Mornings? Bloody hell, even thinking about that makes me tired, faint, and my CNS want to shit itself.

Thats what the template calls for. Im doing it basically exactly as he says with accessories. No sets to failure except maybe the last. Most are within a rep or 2 of failure.

And yes it was tiring lol.

ehopkins932
10-09-2009, 03:02 PM
Bench
barx12
85x9
125x5
140x5
160x12 --> last rep was shitty form (230 est max though)

DB Row
40x10
40x10
40x10
40x10
40x10

DB Bench
50x10
50x10
50x8
50x6

Was planning on doing 5 sets of 10. My left pec starting hurting so i stopped. Im going to use 40s next time just to make sure i get the reps. Iceing my pecs now.

RC work/Tendonitis Work

Weighed 146.5 this morning. Im going to up cals another 100 a week next week I think.

ehopkins932
10-12-2009, 06:28 PM
5 Week

Squats
Barx12
95x5
135x3
170x5
195x5
220x8

I might have had two or so left, but I was about to vomit and form was starting to break down. Good conditioning ftw.

Front Squats
115x8
115x8
115x8
115x5
115x5

I like these a lot...its really easy to go super deep. My quad strength is really whats lacking and holding back my dl and squat. These should help lots.

Leg Curl
Purple Bandx12
x12
x12

Im tired.

ehopkins932
10-14-2009, 06:49 PM
3 Weeks

Military Press
Barx8
80x3
90x3
100x9

Chins
BWx5
x5
x5
x6
x5

I think Im going to switch out chins, ive been doing them for 6 weeks or so and they are stalling. Ill switch to wide grip pull-ups.

Dips
BWx10
x10
x10
x7
x6

I might start adding more sets since all this assistance is bodyweight. We'll see how recovery from this session goes.

ehopkins932
10-16-2009, 06:01 PM
3 Week

Deadlifts
135x8
190x3
215x3
245x11 big pr (est 340 dl max...not sure how true that is. If its true, Ive gained 40 lbs on my DL in 1.5 months. Dont plan on testing until 3 cycles or 5/3/1 so we'll see)

Got a video on it, will post in a two days or so

Good Mornings
115x12
115x12
115x12
115x12
115x10

Decline Sit-up (10lb plate on head)
3 sets of 15 (might have been 4 idk)
1 set of 18

ehopkins932
10-19-2009, 06:49 PM
3 Week

Bench
Barx12
95x8
135x3
150x3
170x7 (My bench speed is really really slow. I bench using a free spotter from shermworks.com. So either its the friction from the rope, which a doubt, or since I havent done DE benching in about 1.5-2 months. Im thinking the latter. The last 1 or 2 reps literally took longer than my squats or deads. O well.)

Inverted Row
BWx7
x7
x7
x7
x10

I stopped doing DB Rows. With either 70 or 40lbs, it always feels like I strain something in my lower abdomen/oblique area. So no more. I like these better anyway.

DB Bench
40x10
40x10
40x10
40x10
40x10

Easy and didnt feel like my pec was going to tear like last week.

Hammer Curl
35x8
35x8

Ext/Int Rotation
2x10/12 - unloaded cable

147.5 this morning. Weight isnt really going up to well. 3100cal on workout days and 2800 on offdays. Ill keep this for 2 weeks or so and see. On a side note, I got my acceptance letter into Mensa today. I told my brother and he said Im an inspiration to retards everywhere.

ehopkins932
10-21-2009, 07:09 PM
3 Week

Squats
Barx12
95x6
135x4
180x3
210x3
235x6 ---> guess this is an improvement..rep calc says exactly the same. This is what I get for not free squatting for a while.

Front Squat
115x8
115x8
115x8
115x8
115x5

Leg Curl (1 leg at a time)
Purple Band x 12
x12
x15

For some reason I feel like Ive been in a pool too long when I take a deep breath. Felt like this all day and even more so now. Hope the piggy flu hasnt got to me; I feel fine.

ehopkins932
10-28-2009, 07:04 PM
Reason for no workouts was pneumonia for the last week. I was on antibiotics from thrus-mon. So I did no lifting and cardio. I lost about a pound so no biggy.


1 Week

Military Press
Barx12
85x5
95x5
105x7

Felt a little week on these today...cant really complain though. 105x7 is an improvement from 95x9 imo.

Chins
BW+5x5
BW+5x5
BW+5x5
BWx3
BWx3

I really need to switch out chins since Ive been doing then for a while. Think Im going to use pull-ups with palms away and wider grip.

Dips
BWx10
x10
x10
x8
x8

Good dipping day today, they felt strong.

Also, I plan on doing a APA meet on december 6. So that gives me like 14 sessions or so to prepare. So I think Im going to finish this 1 week, skip the deload since I just had a week off, do another cycle, and about 2 weeks out ill hit some singles to see where im at. Shouldnt be too hard to do, I need to sit down and plan it out tonight.

ehopkins932
10-28-2009, 07:08 PM
whoops

ehopkins932
10-30-2009, 06:38 PM
5/3/1 Week

Deadlift
135x7
185x3
200x5
230x3
255x8 ---> not too bad considering Im still a bit sick and I had pneumonia

Good Morning
115x12
115x12
115x12
115x12
115x12 ---> these were killer

Decline Sit-up (weight on head)
15x12
15x12
15x12
15x12

I think for my next 5/3/1 cycle I might cut some of the volume a bit, especially on lower body stuff.

ehopkins932
11-03-2009, 06:32 PM
5/3/1 week

Bench
Barx12
85x6
115x5
145x5
160x5 (whoops...suppose to do 3)
180x5

That is garbage and I know I should have gotten more. I got this easier months ago and I singled 210 easily over a month ago. I think I really just need to lower overall volume. Adding more sets hasnt been helping any. So im cutting down from 5 to 3 sets on all assistance. I think it might also be the free spotter from shermworks.com that Ive been using. It feels like Im pressing slower. Dont really think thats the reason, my form is just all fucked up. Going to bed early tonight.

Inverted Row
5plate on chestx10
5x10
5x10

Floor Press
160x7
160x5
160x5 --> got form down good this set, really felt it in my triceps

ER/IR
Unloaded x 10/12

I think form on bench is off because I had done singles and triples for a while and thats it. Much easier to hold the tightness. Just something I need to work on I guess. I might start unracking the bar and not use the freespotter...I have to see where my pins are. Might not make a difference anyway.

All and all I just need to start killing myself. Doing too much has always fucked over my bench and everything else.

EDIT: just checked...I got 180x5 before 6/22/09. Thats over 4 months ago. I think Im taking 2 deload workouts next week. Im stuck between a rock and a hard place here because I have a meet on the 5th of december and I got sick a week ago which equaled time off and now I need a deload like the 5/3/1 book says. Time to look at the calender and unfuck the clusterfuck.

ehopkins932
11-04-2009, 07:10 PM
5/3/1 week

Squat
Barx12
115x8
115x6
155x5
195x5
220x3
250x5 ---> pretty good considering I got 235x6 last week, I really need someone to call depth though. I need to talk to my dad about letting me go to Skiba's barbell club, which is about 45 min away from me.

Front Squat
135x5
135x5

Banded GM
2 Purplex10
x10
x10

Hanging Leg Raises
3x10-10-8

Doing assistance like I used to with Westside except a little less.

ehopkins932
11-06-2009, 01:34 PM
Upper Deload/Recovery

DB Bench
25x20
25x20

Pull-up (to find max)
1x3
1x8

Tricep Rope Pushdown
1xa lot + stretch

Band Face Pull
Minix20
Minix20

Hammer Curl
15x20
15x20

Low Pulley ER/IR
Unloaded x 10/12 - 2 sets

Im going to do a lower deload on monday. From now on accessory volume will be lowered, similar to what I did when running westside.

ehopkins932
11-09-2009, 06:35 PM
Upper Deload

RDL
Barx12
95x8
125x5
155x5
185x5
185x6
185x8

Used far grips on all sets besides the 185. Those things are tough.

Banded GM
2 Purplesx10
x15 - used my dl stance since the tension from a wider stance hurts my knees for some reason, so i need to use a green or add minis next

Hanging Leg Raises
x10
x10

ehopkins932
11-11-2009, 06:44 PM
Shitty day

1 Week (start of new cycle)

Military Press
Barx8
75x5
85x5
102.5x7 (put a 5 on one side instead of a 2.5....fucking dumb)

CG 2-Board
Barx12
85x5
115x5
add board
155x10
155x10
155x5 ---> didn't want to push it. Felt really slow off my chest though and I should be able to do more. Argh. If my pressing strength keeps getting fucked up off the 5/3/1 im going back to westside after the meet. We'll see how this cycle goes.

Pull-up (as dictated by the advice of Harry Selkow)
5 sets of 3 (using BW)

Incline Curl
25x8
25x3 ---> felt bad tendonitis pain in right elbow, so i just stopped

ER/IR
2x10/12 - unloaded cable

elbow stretching

Atleast CODMW2 came out

ehopkins932
11-13-2009, 06:33 PM
5 Week

Deadlift
135x8
180x5
210x5
240x10 --> had some more left, but didn't want to push it. Mentally, I found pushing from heels helps me keep back straight. Worked well.

Front Squat
145x5
145x5

Pull-Through
6 platesx10
6x10

Hanging Leg Raises
BWx10
x10
x10 --> I write the same for these each time, but really not all reps are perfect or full. But its getting better each week so there is progression which = gain.

Elbows are feeling a bit better. Meet is soon, going to weight in the night before so I can safely be 148 then bloat to hell and set state (NJ) records in APA. Should set them all on my openers which is cool.

ehopkins932
11-16-2009, 07:13 PM
So, first out, Im pretty sure I have partially strained pecs (both, right is worse). Anyway, Im just toughing it out since I have a meet in less than 3 weeks. I hope its not partially torn. We'll see; Ill be rehabbing it for a week or 2 after the meet. Sunday and Friday it was bad, yesterday got a lot better, today almost zero. Wolverine powers at work.

Also, Im lowering volume on accessory work except for upper back. Im asking harry selkow on elitefts what to do for pull-ups. It should work, selkow knows his shit.

5 week

Bench
Barx12
95x5
125x5
145x5
165x8 ---> all in good form. Ive been having trouble keeping my shoulder tucked when I hit rep 4-5, hence the pec problems since my shoulders were rolling forward at the top. So I would reset the auto-spotter I use, retuck my shoulders, and continue. Only pause for a second or two so no biggie. I probably had another rep, maybe two, but I didnt want to push it too much.

Floor Press
115x5
160x5
160x5
160x7 --> need to up weight

I love floor presses.

Selkow advices me to do 2 rowing exercises, 3 sets, 8-10 reps. So...

Inverted Rows
7.5 on chestx10
x10
x10

Seated Cable Row (V-grip)
8 plates (99lbs) x10
x10
x10

ER/IR
Unloaded - 2x10/12

Pec massage w/ baseball
Contrast shower 3 hot/3 cold

Im thinking its not torn since strength was not affected. Also weighed 150 this morning. Hopefully I wont have to cut more than the expected 4 lbs for the meet. Going to stop eating a lunch (which is at noon, will has small lunch) and stop drinking at that time too. Ill drink a ton before that during school. Weigh in at 7-8, which gives me like 6 hrs to dehydrate and 1 hour to drive there safetly. Should only take me and hour or so to sweat out that weight.

ehopkins932
11-18-2009, 07:10 PM
5 week

Squat
Barx12
95x8
135x5
175x5
200x5
230x8 or 9, I have trouble counting since Im so focused on lifting the weight. I need to watch more sesame street

Good Morning (squat stance)
95x8
135x8
135x8
135x8

Banded GM (DL stance)
Greenx10
Green+Purplex10

Decline Sit-up
20 lbs of plate on headx12
x12
x12

Stretching + Contrast shower on lower back

ehopkins932
11-21-2009, 09:21 PM
3 Week


Military
Barx12
80x5 -- suppose to do 3 but I forgot
90x3
105x8 --> PR

CG 2-Board (Index finger inside smooth part)
barx12
95x8
+board
115x5
155x10
155x10
155x10 --> felt good and all sets were quick

7 sets of 3 Pull-ups (BW) were done through out the last two exercise, as dictated by Harry Selkow

Face Pulls
Minix20
Minix20

EZ Bar Curl
30 each side x 6
30x6

ER/IR
Unloaded 2x10/12

Contrast Shower + Stretching

ehopkins932
11-23-2009, 06:32 PM
3 Week

Deadlift
135x8
195x3
225x3
250x10 (calc says max is 330...we'll see at the meet --> hoping to hit 330)

Front Squat
155x5
155x5

Pull-Thru
6 platesx10
6x12

Hanging Leg Raise
3 sets of 10 - BW

Contrast Shower

Heavy bench on wednesday and trying out knee wraps on friday (last full training day)

ehopkins932
11-25-2009, 05:12 PM
Testing bench to know what meet attempts will be

Bench
Barx12
85x6
115x4
145x2
175x1
215x1

Floor Press
115x5
165x5
165x5
165x5

Inverted Row
5x10
5x10
5x12

Seated V-Grip Row
8 platesx12
8x12
8x12

ER/IR
Unloaded Cable 2x10/12

Bench attempts are going to look something like:

1st: 190
2nd: 205
3rd: 220

So i get state record on my opener :)

ehopkins932
11-30-2009, 06:19 PM
Testing wraps

Squat
Barx12
95x8
135x5
175x3
225x2
275x1 w/ wraps
275x1 w/ wraps

Good Morning
135x8
135x8 or 10 i forget

Banded GM
Green + Purple x10
x15

Decline Sit-up
25 on headx10
x10
x10

ehopkins932
11-30-2009, 06:21 PM
Upper deload/recovery

Last training day

Military Press
50x5
65x5
75x8

DB Bench
10x50 + stretch

Rope Pushdown
3 platesx12
3x12
1x25 + stretch

BB Curl
Barx12
95x2 (just seeing)
65x8

ER/IR
Unloaded cable - 2x10/12

ehopkins932
12-11-2009, 08:32 PM
Start of new 5/3/1 cycle

Military
Barx12
85x5
100x10

Pull-ups
8 sets of 3 spread out through workout

Fat Bar Floor Press
115x8
145x8
145x8
145x8

Face Pull
Mini bandx20
minix20

Hammer Curl
35x6
35x6

Low Pulley ER/IR
2 sets of 12

cals are now 3200 on training days and 3000 on non-training days w/ 30 min of cardio at 3.0

ehopkins932
12-14-2009, 09:47 PM
5 Week

Deadlift
135x10
180x5
210x5
240x11 --> PR

Speed Deads
6 sets of 2
135 + doubled mini's under feet and looped through belt

ATG High Bar Squats (Shoulder Width)
115x8
145x6
170x10
170x8

Hanging Leg Raises
3 sets

Took forever since I kept debating on what bands to use and hour to loop them. I get mini and light short bands for christmas, so Ill use those for deads. They felt very quick though, Im not sure if Im using enough weight.

ehopkins932
12-16-2009, 07:54 PM
5 week

Bench
barx12
95x8
125x5
145x5
165x9 - form is getting better at higher reps...I hate doing reps for benching.

Speed Bench
6 sets of 2
65 lbs plus doubled minis

It felt very quick and was the first time i benched with bands. Felt cool.

Close Grip 3-board (index on smooth)
115x8
150x10
150x11

Inverted Row
15 lbs on chest x8
x8
x8

Seated Cable Row
9 platesx8
9x8
9x8

ER/IR
2 sets of 12/14

ehopkins932
12-18-2009, 06:33 PM
5 week

Squat
Barx12
95x8
115x5
145x5
175x5
200x5
230x9 ---> I had more in me, but that bar was slipping down my shoulders. Anyone have any tips as how to prevent this? Im already using chalk.

Speed Squats (not to a box)
135 bar weight + Purples
6 sets of 2

Good Mornings (Squat Stance)
135x10
135x10

Decline Sit-up
25 plate on head - 3 sets of 12

ehopkins932
12-21-2009, 08:01 PM
Weighed 149.5 this morning.

3 week

Military Press
barx12
80x3
90x3
105x9--> video http://s9.photobucket.com/albums/a60...1221091607.flv I look fat as hell wtf

Fat Bar Floor Press
95x10
120x8
145x8
145x8
145x8

Pull-ups
9 sets of 3 through out

Face Pulls
Minix20
Minix22

Hammer Curl
25x10
25x10

Cable ER/IR
2 sets 12/14

ehopkins932
12-23-2009, 10:52 PM
3 week

Deadlift
135x8
165x4
195x3
225x3
250x10 video http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1223091250.flv&newest=1
Better form than last time i did 250x10

Deficit Dead off 3in platform
135x6
185x6
185x6
185x6

Banded GM
Purple+2Minix15
2Purp+2Minix15

Hanging Leg Raise
3 sets of 10

ehopkins932
12-25-2009, 01:46 PM
3 week

Bench
Barx12
75x8
105x8
135x3
155x3
175x7 http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1225091215.flv I got the form down better.

CG Bench (index on edge of knurling)
115x8
155x7
155x6

Rolling Thunders
25x10
25x12 --> Here is the vid. Am I doing them right? http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1225091241.flv

Inverted Row
15lbs on chest, 3 sets of 8. Selkow told me to do 10 but I was trying to get the workout done quick because I have family coming over and I wasnt thinking. So I did the next exercise for 10.

Seated V-Grip Row
9 platesx10
9x10
9x10

Cable ER/IR
2 sets 12/14

ehopkins932
12-27-2009, 09:29 PM
80lbs sled for 5 min (more backward then forward)

ehopkins932
12-28-2009, 06:01 PM
3 Week

Squat
Barx12
115x8
150x5
190x3
215x3
245x4 then another 4, I had to re-rack b/c the bar was slipping too much. Im tired of this bull im getting a good bar. Here's the vid: http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1228091411.flv

ATG High Bar Squat
115x6
170x8
170x8
170x8 --> wanted to record this to see form: http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1228091430.flv

Pull-Through (wider squat stance)
6 platesx12
6 platesx12

Ab Wheel (all done kneeling)
x15
x12
x12


Hopefully Ill get a bar pretty soon. The one I have sucks balls.

ehopkins932
12-29-2009, 05:08 PM
80 lbs on sled (96 total) for 5 min

LongJumper
12-30-2009, 05:25 PM
Eddy where did you find out about rolling thunders, I googled them and couldn't find anything?

ehopkins932
12-30-2009, 05:45 PM
http://www.youtube.com/watch?v=rD5Mz2262fU and http://www.youtube.com/watch?v=Wieoy1pv-oE are both examples. Another name for rolling thunders is rolling tricep extension.

Today's training was alright, kind of shitty.
5/3/1 week

Military Press
Barx10
85x5
95x3
110x7 --> got it up half way and it wouldnt budge...wanted to get 8

Fat Bar Floor Press
95x10
115x8
150x8
150x6 --> I had to lift this off to myself today. Maybe that was the reason it went so crappy, I should have just used my self-spotter. I was supposed to do 3 sets of 8, but I just stopped.

Pull-ups
10 sets of 3 throughout

Cable ER/IR
2 sets 12/14

Didn't bother doing face pulls or hammer curls today...figured Id let myself rest up more.

LongJumper
12-31-2009, 01:26 PM
Rolling thunders look like a good exercise, I'd do them if I had some dumbells.

ehopkins932
12-31-2009, 02:45 PM
Rolling thunders look like a good exercise, I'd do them if I had some dumbells.

Nick, if you decide to start the 5/3/1, which is never a bad idea, then your welcome to lift me since we would be on the same schedule. It would be good and beneficial for both of us. I should be getting a good texas power bar soon with my christmas money so Id have 2 barbells in case we wanted to do difference accessory movements. All you would have to do to start it is take a week to find your true maxes (which serves as your deload if thats all you do), then just get on my schedule which is 3 days week as you know.

Just so you know, I start warming up (foam rolling, stretching, full-body warm-up, etc.) at like 3:20-30. If you eat right when you get out of school or at the end of 8th period you'll be good for a pre-WO meal. It should work fine if your interested.

ehopkins932
01-01-2010, 07:02 PM
5/3/1 Week

Deadlift
135x8
185x5
210x5
240x3
265x10 -> Here's the vid http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0101001151.flv&newest=1

3 in Deficit Deads (w/ belt)
190x6
190x6
190x6

Hanging Leg Raises
1 set of 10

Had to rush out to the movies with the family so I had to rush. Hit a good PR today on the deads, so its all good.

LongJumper
01-02-2010, 01:13 AM
Nice deadlifting Eddy! Haha looked like torture though.

ehopkins932
01-04-2010, 07:20 PM
Thanks Nick.

Today's Training: 5/3/1 week

Bench
Barx12
95x8
115x6
145x5
165x3
185x7 -->> 228 estimated max....if training continues without any injuries/interruptions I should definitely hit 230 at my meet at the end of March. Pecs are feeling pretty much 100% now too.

CG Bench (index on edge of inner knurling)
115x7
150x7
150x6 ---> I just ran out of energy. I went from being up to ~2am every night to going to bed at 11 and waking up at 6:30 for school today.

Rolling Thunders (I reached back more and these and they were a lot harder)
25x8
25x8

Inverted Row
10lb plate on chestx12
10x12
10x12

Seated V-Grip Row
8 platesx12
8x12
8x12

ER/IR - 2 sets of 12/14

I'm really tired...thank god I have one more workout then a deload. Also, I think I am going to stop pulling the sled while it is still really cold out. Im feeling a cold coming on (my throat is hurting a bit). From the past I know that doing things in the cold make me sick with bronchitis (I've had it like 4 times in the past 2 years). I dont want to take a week off for it, so unless I feel better and the weather gets warmer Im probably not going to do any sled work. I really want to so I can do longer sessions when it is nice weather, but Ill just have to wait.

ehopkins932
01-06-2010, 08:12 PM
5/3/1 week

Squat
Barx12
115x8
145x5
175x5
205x5
230x3
255x7 --> Ill have the vid up soon. From what I could tell though I was sitting back too much which was causing me to learn over a lot. I think sitting back a little less and staying more upright will allow me to get more drive out of the hole. If anyone has any suggestions let me know.

High Bar Squat
135x5
175x8
175x8
175x8 (My form wasn't too great on these...I have been tired all week and focus hasnt been very good. Ive been getting the weight moved by this deload should be nice.)

Ab/Adduction
Mini Band 2x12/14 --> I think I should just use cables...this movement feels really awkward.

Ab Wheel
2 sets of 10
1 set of 12

ehopkins932
01-07-2010, 05:24 PM
Last session's squats: http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0106001649.flv&newest=1

ehopkins932
01-08-2010, 10:37 PM
Deload

Military Press
Barx10
60x5
75x5

3-Board (light)
Barx12
85x8
115x5
(add board)
155x10
155x10

Pull-ups
7 sets of 3 throughout

Face Pulls
Minix15
Minix15

Cable ER/IR
2 sets 12/14

Went quick and everything felt fast, especially the 3 boards. I think they should help a lot.

DOA
01-09-2010, 12:00 AM
Good workouts man keep it up. Was daybreakers a good movie?

ehopkins932
01-09-2010, 09:17 PM
Good workouts man keep it up. Was daybreakers a good movie?

It was good but it died down a lot in the last act. I think if a better director/producer ran it it would have been amazing.

ehopkins932
01-11-2010, 06:10 PM
Deload

Deadlift
135x5
170x5

Speed Pulls
6 singles w/ 45-60sec rest
135+Short minis choked on bar and looped under feet (about 60lbs of tension at the top)

The deads felt really fast. Ill up the bar weight 15 lbs next week.

Decline Sit-ups
25 on headx8
25x8

ehopkins932
01-14-2010, 04:09 PM
Yesterday's training

Deload

Bench
Barx12
80x5
100x5
120x5

Speed Bench
80+Short Minis (~65 lbs at the top) for 6 sets of 3
Here is the first 2 sets showing my set-up. Please let me know what you guys think of form. Im arching more than it looks with the shirt hanging.
http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0113001651.flv&newest=1
http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0113001652.flv&newest=1

CS DB rows facing incline bench
2 sets w/ 35s...didnt like this movement and I dont think Ill be using it

Did a set of lat pulldown and I hate them.

Ill probably do another form of seated rows and bb rows for my next cycle.

ER/IR
1 set of 10/12

Im currently feeling shitty with a cold. Im just congested so it isnt anything bad and hopefully it clears up. I think Im not going to squat tomorrow and just do it on monday. I dont want to go into a new cycle feeling sick. I hate the winter I always get sick. Atleast my issue of PLUSA came today.

ehopkins932
01-15-2010, 06:04 PM
Feeling better today, almost 100%

Deload

Squat
Barx10
80x8
110x5
135x5
160x5

Speed Squat
6 sets of 2 w/ 115+Light Bands (~70lbs at top)

Ab Wheel (Kneeling)
2 sets of 8

ehopkins932
01-18-2010, 06:36 PM
Start of new cycle

Military Press
Barx12
80x5
90x5
100x10

Pull-Ups (Throughout)
10 sets of 4

3-Board
barx12
85x6
115x5
+3 board
155x10
155x10
155x10
155x10

Face Pulls
Minix20
Minix20

Barbell Curls (I dont know why I bother with these...my arms are spent by this time)
75x4
65x5

LongJumper
01-18-2010, 09:03 PM
Nice pressing Eddy. BTW I do the same thing, just throw curls in at the end. Biceps already get worked enough from chins so I'm not too concerned about them.

ehopkins932
01-20-2010, 07:19 PM
5 week

Deadlift
135x8
190x5
220x5
245x11 --> Not a pr but my back starts to give out around this time

Speed Deads
150+short minis for 6 singles

3 in Deficit Deads
135x6
195x6
195x6

Decline Sit-ups
25 plate on headx12
x12
x15

LongJumper
01-20-2010, 08:19 PM
Damn, that's a lot of deadlifting, I had my deadlift day yesterday and 24 reps of deads (excluding warm up sets) still has my back worn down. Do all those deads cause a shitload of soreness the next day?

ehopkins932
01-20-2010, 08:58 PM
Not really actually. My traps and lower back might get a bit sore but thats about it. Im used to it. And those speed deads are not using a lot of weight really, they are for speed, hence the name. Squatting makes me a lot more sore.

LongJumper
01-20-2010, 09:12 PM
speaking of squat I gotta get my form outta the gutter. When the weight gets really heavy I lean forward and turn the exercise into like a squat-good morning hybrid. I gotta get my chest up more. I feel like I'm squatting more like with rippetoes's weird as technique.

ehopkins932
01-21-2010, 02:39 PM
you have to sit back in your squat bro. make sure you are staying tight too

dballer
01-21-2010, 03:30 PM
Nice Work so far bro! keep going hard at it!

LongJumper
01-21-2010, 08:44 PM
If your chest isn't up then you're not squatting like Rippetoe recommends. Have you read the book?

Nah, not the biggest fan of him. But I wasn't really talking about Rippetoe's form in the sense of my chest not being up, more so about how his squat is somewhat like a good morning.

LongJumper
01-22-2010, 04:51 PM
You don't have to have read one of his books to know about him, and that's all I'm saying because I'm not getting in to a dispute over the computer.

ehopkins932
01-22-2010, 06:54 PM
Chill DNZ. Rippetoe has been discussed on here before and all the threads wind up locked for a reason. Take it elsewhere, like not in my log please.

Today's Training

5 week

Bench
Barx12
75x8
100x6
130x5
150x5
170x7

Needless to say Im not happy with 7. My form sucked ass, my quads felt like they were cramping up, my shoulders were coming untucked, elbows flaring early, it was all fubar'd. When I got off the bench I had an aweful headache all of a sudden and I felt dizzy and nauseous. I still feel shitty.

Speed Benching
85+short minis for 6 sets of 3. Form started to get a lot better for the last 3 sets. Putting pressure on my neck/back of head to set up was making me feel like shit everytime. It usually isnt like this.


Reverse Band CG (minis hanging from top of cage. Did ok on these, I was still feeling the last set of benching.)
95x8
165x7
165x6

Bent Over DB Row
50x12
50x12
50x12

ER/IR
2 sets of 12/14

I dont really know what was wrong with benching today. Now my pecs feel weird again. I need to concentrate on form A LOT more and stop drinking red bulls. Im going to do the warmup sets until I get the form PERFECT for all sets. I read in the last plusa that the sheiko does that with his guys to reinforce form...hopefully it will help.

LongJumper
01-22-2010, 07:23 PM
Eddy I know you for having such a great diet, I'm surprised your on red bull.

ehopkins932
01-22-2010, 08:31 PM
I drink it occasionally. Its over hyped imo...im out of green tea so I had that today when I stopped with my dad so he could get a coffee.

ehopkins932
01-25-2010, 07:13 PM
5 week

Squat
Barx12
115x8
145x5
180x5
210x5
240x8

I was disappointed with this, I know I had 10 in me. I know this is an excuse. I had a headache going into squatting and on the eighth rep the back of my head felt like it was going to explode. I literally doubled over after the set. I really hope this goes away by wednesday. On a side note, I still need to buy a texas power bar.

Speed Squats (slightly lower than parallel box...45 sec rest periods)
125+Purples for 6 sets of 2

ATG High Bar Squats (Slightly wider than shoulder width feet)
135x5
180x8
180x8

Ab Wheel (Kneeling)
2x10
1x12

Weighed 153.5 this morning.

ehopkins932
01-26-2010, 04:29 PM
Little recovery work. Its warmer out so I can drag my sled again.

Sled Dragging....80lbs+15lb sled for 5 minutes
Tricep Pushdowns 2x25
Shoulder Dislocates 1x20

ehopkins932
01-27-2010, 03:25 PM
3 Week

Military Press
Barx12
85x5
95x5
110x7.9--> this was so close to lockout it was stupid. Doesnt count for 8 though.

I still have an aweful fucking headache on top of midterms this week. On the last set of militaries I got that same pain in the back of my head. Its literally the worst pain I think Ive ever felt and I have a high pain tolerance. Its going to kill me on deads if it doesnt go away.

Pull-ups (done throughout)
5 sets of 5
5 sets of 4

3-Board
95x8
125x5
+board
155x10
155x10
155x11

My pecs are feeling better but I need to tuck my shoulders better still. Its the high reps that kill me. This workout took forever and felt like hell (not overtrained...the headache that is really a migraine now just makes everything suck)

Low Cable ER/IR
2 sets of 12/14

ehopkins932
01-29-2010, 03:45 PM
3 Week Deadlift

Deadlift
135x8
165x5
200x3
230x3
260x6 --> Im not sure why I got so few. I just couldnt get any power off the floor. Maybe it was just the 2 midterms I had yesterday plus 3 hours of studying after and the midterm today. Either way Im not stressing it. Ill kill it next week for the 3 week.

3in Deficit Deads
135x5
200x6
200x6
200x6

These went really well considering the first movement sucked.

Decline Sit-up
30 lbs over headx10
x10
x12

Time to relax.

aaron
01-29-2010, 03:47 PM
ah decline sit ups and weighted as well! Nice! I can never motivate myself to do sit ups, crunches or any form of ab work, let alone weighted ab work. Most boring bodypart to work ever and its painful lol.

ehopkins932
01-29-2010, 05:10 PM
I hear ya lol. I need to for powerlifting though :(

ehopkins932
02-01-2010, 02:42 PM
3 week

Bench
Barx12
95x8
140x3
160x3
180x6 --> form was better but still of
135x8 got form better

CG Incline
Barx10
95x8
135x4
115x8
115x7

Hard movement.

DB Rows
25x10
50x15
50x15
50x15

ER/IR
2 sets of 12/14

Technique is getting better...still needs work.

DOA
02-01-2010, 04:58 PM
Ive always wanted to try CG Inclines, do they feel awkward?

ehopkins932
02-01-2010, 07:01 PM
Kind of. They are hard as hell thats for sure. My incline is sort of high. Got them from Dave Tate, he says they are great so I figured Id try them. Start light.

LongJumper
02-02-2010, 04:49 PM
Hey Eddy just wanted some advise, since I don't have a foam roller at the moment what do you think of me using a softball. It hurts when I'm doing it, but I just wanted to know if you think that would do more harm than good. And I'm using it for my lower back of course,

ehopkins932
02-02-2010, 08:08 PM
Should be fine. A lacrosse ball is probably better but Ive never really used one personally. I used to use a baseball on my pecs but I like the foam roller better. Get back to lifting you lazy bastard.

LongJumper
02-02-2010, 09:07 PM
haha, I continued today just haven't updated my log.

ehopkins932
02-02-2010, 09:15 PM
Do it or I will.

LongJumper
02-02-2010, 09:54 PM
fair enough, I'll go do that now.

ehopkins932
02-03-2010, 07:29 PM
Todays training was good.

3 week

Squat
Barx12
85x9
115x5
155x4
195x3
225x3
250x7 --> wasn't hard, bar was slipping and feet were out of position. Leaving a rep or 2 in the tank has kept me progressing anyway, so no biggie

High Bar ATG squats (slight wider than shoulder width)
135x6
180x8
180x8
180x8

Ab Wheel
3 sets of 12

4 way hips w/ mini band
1 set of 10 each way

ehopkins932
02-05-2010, 07:21 PM
5/3/1 week

Military
Barx12
90x5
100x3
115x6

Pull-ups done throughout
10 sets of 5

3-Board
Barx12
85x8
+board
120x8
160x10
160x10
160x10

Face Pulls
Minix15
Minix15

ER/IR
2 sets of 12/14

I was able to stay really tight on the 3 boards. Thanks for the advice on that Tone.

ehopkins932
02-09-2010, 02:32 PM
Yesterday's training

5/3/1 week

Deadlift
135x8
165x3
190x3
220x5
245x3
275x4 --> this was really shitty. I should have gotten ~8. I was tired as hell going into this and I think that was the reason. My slept patterns get all fucked up during the weekends and it crashes me on mondays. Got to get that in check.

GMs (squat stance)
115x6
135x8
135x8
135x8

Ab Band Pulldown
3 sets of 12 w/ Purple + Mini

Lesson learned for deads this cycle. Get more sleep and don't do deficit deads for more than 2 weeks or it will mess up form.

ehopkins932
02-10-2010, 04:10 PM
5/3/1 week

Bench
Barx10
95x8
120x5
150x5
170x3
190x4 --> Shitty as hell. Wanted to get 6-7. Couldnt get tight.

CG Incline
Barx12
85x8
115x8
115x4...
no more

DB Row
35x8
60x8
60x8
60x8

Not even going to give an excuses for this second shitty workout in a row. I know what I need to do and I just need to get it done. Going to kill squats, take a DELOAD, and hit the next cycle hard. I will hit 360-230-330 next meet.

ehopkins932
02-12-2010, 07:41 PM
5/3/1 week

Squats
Barx12
115x6
150x5
185x5
210x5
240x5
265x7 ---> estimated 327 max...should definitely get 360 w/ wraps and on a mono next meet.

High Bar ATG Squats (slightly wider than shoulder width...beltless)
135x6
185x8
185x8
185x6

Decline Sit-up (weight on head)
10x12
30x12
30x12
30x12

4-way hips w/ a mini band
2 sets of 10 each way

If squats continue to go well I will go for 385 (WR in APA for my age) on Mar 27.

ehopkins932
02-15-2010, 05:05 PM
Deload

Military
Barx10
60x5
70x5

Pull-ups Throughout
5 sets of 5

3-Board (will be done for 3x5 next cycle)
Barx12
85x8
+Board
120x5
165x5
165x5

Set-up was tight on these. I had my mom hold the board and it was hilarious because she hates watching me lift.

Face Pulls
Minix20

Wrist Curls
35x10 each arm

ER w/ plate for 12

My cable machine is fucked up and I dont know why. I need to have my dad fix it.

ehopkins932
02-17-2010, 05:05 PM
Deload

Deads
135x8
175x5

Good Mornings
95x8
95x8

Hanging Leg Raise
2 sets of 7

Done in 20 minutes.

ehopkins932
02-19-2010, 09:12 PM
Deload

Just some light DB work

DB Bench
25x15
40x10
40x10
40x10

DB Row
50x8
50x8

Arm Pumping
A set of 21s with the bar and 50 rep mini band pushdowns

ehopkins932
02-22-2010, 05:02 PM
Deload

Squat
Barx12
115x5
140x5
170x5

High Bar Slightly wider than shoulder width
135x8
135x8

Decline Sit-up
25 plate on headx10
25x10

ehopkins932
02-25-2010, 04:25 PM
Start of new cycle

5 week

Military Press
Barx10
80x5
95x5
105x8 not tough

Pull-ups throughout
10 sets of 6...these were tough

3-Board
Barx12
95x8
+board
125x5
155x5
190x5
190x5
190x5

Face Pulls
Minix20
Minix15

ER/IR
2 sets 12/14

I have a bit of a head cold. Im just conjested but thats about it. Hope it clears up quick....meet in a little over a month.

ehopkins932
02-27-2010, 07:26 PM
5 week

Deadlift
135x8
165x5
+belt
195x5
225x5
255x10...form starts to break down past 10 for me. My lats (and tris and chest) have DOMS from military day still

GMs (squat stance)
95x8
140x8
140x8
140x8

Standing Band Crunch
Purple + Mini x12
x12
x15

Banded GM
Purplex50

ehopkins932
03-01-2010, 08:08 PM
5 week

Bench
Barx12
85x5
135x5
155x5
175x6....

Paused Bench
155x7
145x7
135x6

DB Rows
60x10
60x10
60x10

ER/IR
2 sets 12/14

I still need to get technique down. I need to push the weight back instead of straight up. I can get my ROM to ~5-6 inches straight pressing it but it kills my power. Shitty day in general.

ehopkins932
03-03-2010, 09:33 PM
5 week

Squat
Barx12
85x8
115x5
155x5
190x5
220x5
245x7

High Bar (Slightly wider than shoudler width and beltless)
135x6
165x4
195x6
195x6
195x6

Decline Situp
bwx15
35 on headx10
35x9
35x8

Hips w/ mini
12 reps each way

ehopkins932
03-05-2010, 07:44 PM
3 week

Military
Barx12
65x4
90x3
100x3
115x6 (vid http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0305001700-1.flv)

Pull-ups (throughout)
5 sets of 7
3 sets of 6
2 sets of 5

3-Board
Barx12
85x8
115x6
+board
155x5
195x5
195x5
195x5

Face Pulls
Minix15
Minix15

ER/ER
2 sets 12/14

ehopkins932
03-08-2010, 08:56 PM
3 Week

Deadlift
135x8
175x4
210x3
240x3
270x7

Static Hold with fat bar (over under grip)
185x38 sec
185x20 sec

GMs (squat stance)
115x8
145x8
145x8
145x9

Had one or two left. I should be good for 330 come mar 27.

ehopkins932
03-09-2010, 03:11 PM
5 min sled outside (95 lbs)....getting nice out

DOA
03-09-2010, 03:17 PM
5 min sled outside (95 lbs)....getting nice out

Amen to that brother

ehopkins932
03-10-2010, 07:54 PM
Gotta long spring. Fuck the cold i hate it....didnt apply to any colleges north of very southern PA.

3 week

Bench
Barx12
85x8
115x7
145x3
165x3
185x5...I wanted to get more but my form is definitely getting better. I need to not touch so low, keep my feet out a little more to get more leg drive, and push back to lockout. Shooting for 225 (20lb meet pr) at the meet....should get it.

Paused Bench
145x7
145x7
145x5

I moved my feet to the sides a bit more and got amazing leg drive. My quads were actually pumped after the last set. So were my lats.

DB Row
35x10
60x12
60x12
60x12

BB Curl + Tricep Pushdown w/ purple choked on pull-up bar (sitting on the floor)
65x8/purplex15
65x6/purplex15

ER/IR
1 sets of 10/12

Not too bad today. Technique is definitely improving bit by bit. I got my set-up pretty much down now...just need to focus on bar path.

ehopkins932
03-13-2010, 12:22 AM
Worked up to some sub-maximal singles today. 385 will be hit on meet day.

Squat
Barx12
85x8
115x5
135x5
160x5
add belt
185x3
210x2
245x1
add wraps
275x1
300x1 http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0312001721a.flv&newest=1
330xlost balance at top http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0312001721.flv&newest=1 Just racked it and took it out again
330x1 easy (10 pr...old pr was 320 on a mono) http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0312001712.flv&newest=1

High Bar Squat (slightly wider than shoulder width...used a belt since my low back is bothering me for some reason)
115x5
145x5
175x8
175x8
175x10

Just went light on the high bar squats

Decline Sit-up
BWx10
35x8
35x8
35x8

4 way hips w/ mini
2 setsx12 rep each way

Banded GM
Purplex50

ER/IR
1 set 10/12

Squats were strong today and Im happy. I could definitely have gotten another 30 lbs walking it out, maybe more. Given that + the week off before the meet + the mono + the bloat Ill be good for 385. Walking out that weight was definitely tough as hell. It might have been due to the wraps and not being used to doing heavy singles, but damn, I have so much more respect than I already did for Coan and Cartwright and all the big walkout squats.

One more week of training, then a week off. Bout time, my joints are starting to hurt.

ehopkins932
03-15-2010, 09:44 PM
1 week

Military
Barx12
75x5
95x5
105x3
120x4

Not bad not good.

3 board
barx12
75x5
95x5
115x5
+3 board
135x5
165x5
200x3
I unracked all of the last lifts myself without using my auto-spotter...mistake. My elbows were killing me and its gay the way my pins are. I set up the auto-spotter for the last 2
200x5
200x3 ---> I was tired from unracking it. Not bad either way

Pull-ups throughout
4 sets of 3 with 10lbs strapped

Face Pulls
2 sets of 17 w/ mini

ER/IR
1 set of 12/14

ehopkins932
03-17-2010, 08:33 PM
Hit my opener today. Felt explosive.

Deadlift
135x8
155x5
185x3
210x2
240x1
270x1
300x1

GMs (squat stance)
95x8
120x5
150x8
150x8
150x8

Standing Band Crunch
Purple + Minix15 - 3 sets

ehopkins932
03-19-2010, 11:47 PM
Bench
Barx12
75x8
95x6
115x5
140x3
165x2
185x2
205x1

Went up pretty easy. This was my old meet PR.

Paused Bench
145x7
145x7
145x7

These all felt good. Touching a little higher on my chest is helping. My right pec was starting to bother me again and my shoulders/elbows are still a bit agitated from unracking on monday. Iced my pec afterwards

DB Row
25x8
70x8
70x8
70x8

Rope Pushdowns
1platex30 + tricep stretch

I did these because my tendonitis is flaring up.

ER/IR
2x12/14

Done. Definitely was beat after. No real training until meet...Ill drag the sled outside tomorrow and wednesday for 5-6 min and maybe do a little rc work on wednesday. Other than that, just resting up and doing some walking on the treadmill until next saturday.

ehopkins932
03-20-2010, 02:27 PM
7.5 min w/ 95lb sled (one short break). It was 70 out today, finally

ehopkins932
03-28-2010, 07:14 PM
Posted this in other section, but just put it here for easy reference

I did a raw meet for the APA in Edison, NJ yesterday; it definitely went well. Weighed in at 158.5 the night before, ate/drank all day.

I starting foam rolling/dynamic stretching for the squats pretty much right when I got there. I couldn't loosen up my lower back or hips for shit and I was a bit worried. It felt like a wasn't getting depth and my back was rounding a little, but another lifter informed me that it I was getting depth on the warm-ups. It felt like I wasn't able to sit back right. Still, I opened with 315 and it felt light, which it should have. 350 was my 2nd; it felt pretty easy too. My main goal was to hit 385 for this meet, since 380 was the world record for my division. It felt really heavy when I unracked it, walking it out would have been hell. On my way up, I lost my balance a bit and my weight was on my toes, but I still got it. Here are the squat vids:

315: http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=315sq.flv
350: http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=350sq.flv
385: http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=385sq.flv

Warm-ups for bench felt good. The bench was a little low, but the big problem was that the uprights were fixed and the one sitting was like 2 inches too high, so I couldnt tuck my shoulders all the way. Opened at 190, felt good. Hit 210 for my second, the lock-out was kind of tough. 225 was just too heavy and I only got it 2 inches off my chest. I think I might have gotten 225 if I could have set up probably, but Im still happy with how things went.

190 - Wouldn't upload to photobucket for some reason. Not a problem
210 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=210bench.flv&newest=1
225 (miss) - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=225benchmiss.flv&newest=1

Warms-ups for deads felt alright, speed was a bit slow, but this is always the case for me. It took a while for the lifting to start after I was done warming up, so Ill take more time next time. Opened with 300, came off the floor easy enough. 315 for the second, came off the floor a bit slower. 330 for the third, came off the floor and I was thinking fuck yea because whenever that happens I can lock it out.

300 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=300dead.flv&newest=1
315 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=315dead.flv&newest=1
330 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=330dead.flv&newest=1

Totaled 925, which was my goal (100lb PR from December 6th). It was definitely a great day and I met some cool people.

LudiWithKnives
04-02-2010, 11:13 AM
WOW nice lifts man, strong ass squats. So you got a world record with that 385 squat?

youre a fucking beast man LOL gotta catch up to you

ehopkins932
04-02-2010, 05:57 PM
Thanks Ludi, I appreciate it. Yes, that was the world record for the APA, but Im not a beast. Give me 10 years :)

Military Press
Barx12
65x5
85x5
100x5
110x8 PR

I used a thumbless grip today and it felt better. Ill definitely stick with it.

DB Bench
12.5x15
25x11
50x10
50x10
50x9

I havent done these in a while and my strength on them shows. I picked 50s and thought they wouldnt be hard but they were. Im stronger off my chest then at the top unlike most raw lifters, but these should still definitely help.

Pull ups done throughout
3 sets of 5, 1 set of 9 --> these werent the coaches, just easing back into them.

Seated DB Cleans
7.5x12
5x10

These were tougher than I expect, definitely need to start light.

Standing Alt. DB Curl
25x10
25x10

ER/IR
1x12/14

ehopkins932
04-05-2010, 08:14 PM
5 week

Deadlift
135x8
165x5
200x5
230x5
265x7 Had a few left, no sense pushing it one week 1.

Front Squat
Barx12
85x5
115x4
135x8
135x8
135x6

I used a cross armed grip for these...I tried grabbing onto straps but that was uncomfortable too. Maybe I just need to get used to it.

Pull-Throughs
3 platesx10
6 platesx12

Standing Ab Crunch
Purple + Mini 3 sets of 15

LudiWithKnives
04-05-2010, 08:24 PM
how did you do pullthroughs with plates? or do you mean the cable plates?

ehopkins932
04-05-2010, 09:54 PM
Cable plates...like i set the pin so Im lifting 6 plates on the machine. I think it comes out to like 77 lbs or something weird like that.

LudiWithKnives
04-05-2010, 10:42 PM
oh haha nice, your gym has weird plates man. the plates i have/see go up in 15lb increments

ehopkins932
04-06-2010, 09:02 PM
I lift at home :) Yea the machine is weird.

Today I did some sled draggins, 1 min pulling 1 min walking : did that 7 times with 95lbs.

ehopkins932
04-07-2010, 09:12 PM
Bench
Barx12
80x5
100x5
120x5
135x5
160x5
180x6

I figured out a few days ago that the auto-spotter I use weighs 5lbs. It definitely messed with my bar path and form so I dont like using it, but I wont have a training partner for another 2 months or so. I really need to find a training partner fast in college or learn how to unrack it and hope they have good benches.

Floor Press
Barx10
100x6
140x5
170x5
170x5
170x4

DB Row
25x8
45x6
70x10
70x10
70x10

ER/IR
2x12/14

Mini Band Pushdowns x50 + Tricep stretch

Elbow tendonitis is flaring up and my pecs are starting to bother me AGAIN....time to ice up **** tonight. I also really need to set some goals up for my next meet so I have something to shoot for; Im thinking something like a 1025-1050 total (not sure yet) and maybe go for the squat world record which means I need to squat 440. Bench maybe 240...pull 370? Not sure.

LudiWithKnives
04-07-2010, 09:49 PM
auto spotter?.... lol wut?

ehopkins932
04-08-2010, 02:53 PM
auto spotter?.... lol wut?

shermworks.com They sell it. It looks weird and it is. I need to learn how to unrack it myself better.

LudiWithKnives
04-08-2010, 10:17 PM
oh lol i understand how it works now.......but does it affect your bar path? and does it take some of the load off?

ehopkins932
04-09-2010, 04:07 PM
I think it is fucking up my bar path and I like I said I need a training partner/to learn to unrack it without hurting my shoulders or elbows more. It actually adds ~5lbs which I wasnt aware of until it dawned on me to ask the maker. Youd think they would mention that in the manual.

ehopkins932
04-09-2010, 08:03 PM
5 week

Squat
Barx12
85x8
115x5
135x5
165x5
195x5
225x5
255x7 not too hard

GMs (squat stance and beltless)
95x8
135x5
150x8
150x8
150x8

Decline Situp (weight on head)
BWx10
35x8
35x8
35x8

4 Way Hips w/ Mini Band
2 sets of 12 each way

ehopkins932
04-10-2010, 07:16 PM
6 intervals w/ the sled, 1 min on 1 min off 95lbs. Meant to do 7 but messed up count

ehopkins932
04-12-2010, 04:45 PM
3 Week

Military Press
Barx10
65x5
90x3
105x3
120x4

Easier than last time.

DB Bench
10x25
20x20
20x20
20x20

I did these just to pump blood into my pecs....the right one is beat up and I didnt want to push anything today. Should be good to bench on Friday for sure.

Pull-ups done throughout
6 sets of 7
4 sets of 6

These were really really tough. I missed a rep or 2 on the last set, that was what i was suppose to do.

Seated DB Clean
2 sets of 15 w/ 5lbs

ER/IR
1 sets of 12/14

Tricep Pushdown
Purple x 25
Mini x50 + stretch

Tendinitis sucks.

Lat Pulldown
40lbsx30
50lbsx20

I did these to see if it reduces DOMs that I always get from pull-ups.

ehopkins932
04-13-2010, 06:34 PM
Recovery today

Foam Rolling

30 min treadmill at 3.0

3 rounds of the following:
Mini Band Pushdownsx30
DB Bench w/ 5lbsx35
Lat Pulldown w/40lbsx30
SLDL w/15lb DBsx30

ehopkins932
04-14-2010, 04:42 PM
3 week

Deadlift
135x8
165x5
190x3
220x3
250x3
280x7

Front Squat
Barx8
85x5
115x5
135x8
135x8
135x8

Pull-Through
3 platex10
6platesx10
6platesx10

Standing Band Crunch
Purple + Mini x15 - 3 sets

Band GM
Purplex30

ehopkins932
04-15-2010, 04:48 PM
Sled Dragging:
95lbs for 7 intervals...1min on 1min off. Doing 8 next time

ehopkins932
04-16-2010, 07:13 PM
3 week

Bench
Barx8 - 3 sets to work on form
65x8
90x5
120x5
150x3
170x3
190x5 not hard...great form too

Floor Press
95x8
135x5
170x5
170x5
170x5

DB Row
25x8
50x6
70x12
70x12
70x12

ER/IR
2 sets 12/14

Minix50 + Stretch...fucking tendinitis

ehopkins932
04-18-2010, 03:31 PM
Today I had to lift at a commercial gym with a friend...Liftetime Fitness. It looked like a hotel (which is why they charge 90 a month). Needless to say I had the squat rack to myself. The bar was slippery as fuck and they didnt allow chalk.

Squat
Barx12
95x8
125x5
150x5
185x3
210x3
240x3
270x6 or 7 I forget. It wasnt hard either way, the bar was just slipping.

GMs (Beltless and squat stance)
95x8
125x6
155x8
155x8
155x8

Decline Sit-up (plate on head)
35x8
25x8
25x8

My elbows hurt :(

ehopkins932
04-20-2010, 08:53 PM
1 week

Military Press
Barx10
75x8
100x5
110x3
130x1

Things for this just felt heavy today. Ill use 90% of 130 as my training max next cycle.

DB Bench
15x12
25x10
35x10
50x10
50x10
50x12

Used a bit different form this week and it was easier and wont kill my pecs.

Pull-ups Throughout
5 sets of 3 w/ 10lbs strapped

Tricep Pushdown superset with DB Curls
Purple Bandx25+25x8...2sets

Seated DB Cleans
5x15
5x15

ER/IR
2 sets of 12/14

Mini Band Leg Curl
2 sets of 15

Hammies were sore and DL is tomorrow...contrast shower when i got home on them

Sleep has been rough lately. Getting floors redone means I have to sleep on a mattress/cound and I havent got a chance to sleep in for a while. O well, got to kill it tommorrow. :)

ehopkins932
04-21-2010, 05:57 PM
1 week

Deadlift
135x10
165x5
195x5
235x5
265x3
295x5

Not bad considering my hamstrings were still a bit sore :)

Front Squat
95x8
115x8
140x8
140x8
140x8

Pull-thrus
11 plates (different machine)x1 2
11x12

Hanging Leg Raise
1 sets of 10

ehopkins932
04-22-2010, 05:22 PM
Sled Dragging:
95lbs for 8 intervals...1min on 1min off.

ehopkins932
04-24-2010, 03:39 PM
Took an extra day of rest since my pecs were still sore. Hope this deload helps them a lot.

1 week

Bench
Barx12
70x8
100x5
130x5
160x5
180x3
200x3

I might have been able to get 4 but I didnt want to push it. My problem NOW is not pushing myself into the bench and just trying to push the bar up. The bench press is by far more technical than the squat and dead. :(

Floor Press
135x5
175x5
175x5
175x5

Not hard.

DB Rows
25x10
50x8
70x15
70x15
70x15

These were rough...Ill definitely be sore tomorrow.

ER/IR
2 sets of 12/14

ehopkins932
04-27-2010, 04:17 PM
Yesterday lifting:

1 week

Squat
Barx12
70x8
105x5
135x5
165x5
195x5
225x5
255x5
285x7 -> PR

GMs
115x8
160x8
160x8
160x8

ABs on GHR
25x10
25x10
25x10

ER/IR
1 set 10/12

Today:

9 intervals 1 min on 1 min off w/ 95lb sled

ehopkins932
04-28-2010, 08:14 PM
Deload Upper

Bench
Barx12
Barx12
65x10
65x10
65x12
65x12

Pull-ups
4 sets of 5 w/ BW

DB Shoulder Press
15x20
10x20

Hammer Curl
10x20
10x20


Tricep Pushdown
2 sets of 50 w/ a miniband

ehopkins932
05-01-2010, 01:23 PM
Lower Deload

Front Squat
Barx12
95x8
95x8
95x8

Pull Throughs
4 plates (home machine)x12
4x12

4-way hips w/ mini band
12 reps each way x 2 sets

Plans look like this:
-Trying to cut a bit of fat the next 6 weeks then will recomp for the summer (basically just cleaning up from the 13-15lbs Ive gained in the past 10 months).
-Compete in the WNPF Worlds (I think) August 15. Pretty sure Im cutting water to make 148. Currently world records for that weight class and the 17-19 division (Ill be 17 still) are 275 squat, 225 bench, and 950 total, all of which I should get easily. Im looking to go something like (not sure yet) 440ish/240ish/375ish maybe 400 for the dead. 1050 total is the MAIN goal, so whatever I have to hit to get that.

LudiWithKnives
05-01-2010, 04:51 PM
holy hell youre only 17? LOL wow i didnt know the world record for the squat was that low, but i just turned 20 now so it means nothing to me anymore hahahaa

you ll beat those records with ease

ehopkins932
05-04-2010, 06:13 PM
Thanks Ludi, I think so too. There are probably 3 reasons for that record being 275: 1. He wasn't using wraps. 2. Not many people competing at 17-19 are 148. 3. He is young and hasn't been lifting that long...275 isnt aweful at 148 in that case, especially if you are actually 148 and dont cut weight.

Today:

Start of 7th Cycle

Military Press
Barx12
70x5
80x5
90x5
100x7

Was just aiming for this, not trying to go too hard. I had another 1-2 in me. Also, Ive been lifting at my school lately and I think the rings (were I put my pinkys) are wider than my bar at home. Ill bring a tape measure and compare next time.

Pull-ups Throughout

7 sets of 7
3 sets of 3

Could not complete the last 2 sets of 7. I only got 4-5...they were really hard.

Dips
BWx8
BWx8
BWx10

I like doing these and will see how they help my bench...haven't done them in months.

Recovery Work - 25 reps each exercise, 2 rounds, hoping to reduce soreness
Mini Band Tricep Pushdown
Lat Pulldown (2 plates on machine)
DB Bench (7.5lb DBs)

Seated DB Cleans
5x15
5x15

ER/IR
1 sets of 12

ehopkins932
05-05-2010, 08:30 PM
5 week

Deadlift
135x8
160x5
185x5
210x5
240x5
270x8

Front Squat
85x6
115x6
145x8
145x8
145x8

Pull Throughs (home machine)
3 platex8
6 platesx12
6platesx14

Ab Band Pulldown
Purple+Minix15 - 3 sets

4 way hips
each wayx10 - 2 sets

Dips made my pecs really sore. Did some light DB presses to pump blood in them then stretched. Contrast shower on them afterwards.

ehopkins932
05-06-2010, 04:32 PM
Sled 95lbs...10 intervals at 1min on/1off

Active Recovery
Tricep Pulldownx25
Lat Pulldownx25
DB Benchx25

2 rounds....stretching after eat set

ehopkins932
05-08-2010, 04:35 PM
5 week

Bench
Barx12
65x8
85x5
115x5
140x5
160x5
185x5

Bad day...need to drive into the bench instead of away and not push back since it causes me to flare my elbows.

Floor Press
135x7
175x5
175x5
175x4

DB Rows
25x8
50x8
75x8
75x8
75x8

ER/IR
2 sets of 12/14

I need to add about 5lbs on my bench per month to hit what I want to in August....we'll see.

ehopkins932
05-10-2010, 08:56 PM
5 week

Squat
2xBarx10
85x6
105x5
135x5
170x5
200x5
235x5
265x7

Paused Box Squat (12.5 in box...right below parallel)
135x6
155x8
155x8
155x8

Decline Sit-up
BWx10
25x12
25x12
25x12

ER/IR
1 set 10/12

Going back to 3 days a week. More time to recover and do cardio and Ive been really successful on it.

ehopkins932
05-11-2010, 08:33 PM
10 intervals w/ 95 lbs, 1 min on 1 min off

ehopkins932
05-12-2010, 05:36 PM
3 week

Military Press
Barx12
75x3
85x3
95x3
110x6

Pull-ups Throughout
5 sets of 3 w/ 10 lbs strapped (2 sets during pull-ups, other 3 supersetted after dips)

Dips
BWx10
BWx10
BWx12

Strength is going up FAST on these.

Seated DB Clean
5x15
5x15

ER/IR
2 sets of 12/14

Miniband Pushdownx50 + Stretch

ehopkins932
05-14-2010, 07:47 PM
3 Week

Deadlift
135x8
165x6
195x3
225x3
255x3
290x4

Front Squat
115x6
150x8
150x8
150x5

These were aweful today. I should have done more warm-ups/hip mobility. Because of this I was leaning forward and I think I strained a bicep supported the weight. :(

GHR (an actual machine, the one in my school got fixed)
BWx8
BWx8

These are tough

Standing Band AB Pulldown
Purple + Mini x 15...3 sets

LudiWithKnives
05-14-2010, 08:13 PM
that happens to me too when i front squat, it rolls off my left shoulder and then it gets supported by the bicep and it hurts like shit LOL

wow youre lucky to have a GHR machine at your school

i had to do them like this

http://img691.imageshack.us/img691/9660/imag0013h.th.jpg (http://img691.imageshack.us/img691/9660/imag0013h.jpg)

ehopkins932
05-17-2010, 06:51 PM
Thats a very creative GHR setup haha. I dont think my college has one next year though. :(

I did 20 min of HIIT day after leg training I forgot to mention.

3 week
Bench
Barx12
70x8
100x6
125x5
150x3
170x3
195x3

Not bad but I need to push myself into the bench still.

Wide Grip Benching (~2in out from normal grip)
95x6
115x6
115x6
115x6

These are tough and Ive never done them before. Should help

DB Row
25x10
50x10
70x10
70x10
70x10

Mini-Band Pushdown
50+stretch
50+stretch

Face Pulls
Minix15
Minix15

Ill go for 2 reps @ 205 next week. I might do a different bench program or I might just reset my max. Right now Im leaning towards either Brian Schwab's template or one of SB's. Well see.

ehopkins932
05-20-2010, 04:32 PM
Yesterday:

3 week
Squats
2xBarx10
70x8
105x6
135x5
165x4
190x3
225x3
250x3
280x5

I have a video, will put it up in a bit.

Box Squat
135x6
160x8
160x8
160x8

Decline Sit-up
bwx10
25 on headx12
25x12
25x14

Hips w/ Mini - 12 each way

RC work - 10/12

Today:

95lb sled - 10 intervals (1 min on 1 min off)

ehopkins932
05-20-2010, 08:08 PM
Squat vid: http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0519001845.flv&newest=1

LudiWithKnives
05-20-2010, 09:22 PM
niceeeeeeeeeeee depth, solid squats but... GET YOUTUBE! LOL

ehopkins932
05-21-2010, 11:18 PM
Lol the videos dont upload to youtube for some reason...photobucket is a lot easier. I need to figure out how to do it.

Today's stuff:

1 week

Military Press
Barx10
65x5
90x5
100x3
115x6

Pull-ups (2 sets during military press, 3 sets supersetting after dips)
5 sets of 4, 10lbs strapped

Dips
BWx12
BWx12
BWx12

Seated DB Clean
8x15
8x15

Hammer Curl
25x12
25x10

ER/IR
2 sets 14/16

ehopkins932
05-24-2010, 06:20 PM
1 week

Deadlift
135x8
175x5
205x5
240x5
270x3
305x3

Front Squat
Barx8
85x6
115x6
150x8
150x8
150x8

Hips w/ Mini
12 each way - 2 sets

Band Ab Pulldown
Purple+minix12
x12
xa bunch

ehopkins932
05-25-2010, 03:53 PM
10 intervals w/ 95 lbs, 1 min on 1 min off

ehopkins932
05-26-2010, 05:10 PM
1 week

Bench
2xBarx10
75x8
75x5
100x5
130x5
160x5
180x3
205x2 (stalled 1/2 way up on the 3rd)

CGBP
155x5
155x5
155x5

DB Rows
25x8
50x8
75x12
75x12
75x12

Bent-over fly
5x10
15x10
15x10

ER/IR
2 sets 12/14

ehopkins932
05-28-2010, 07:53 PM
1 week

Squat
2xBarx10
70x8
100x6
135x5
175x5
205x5
235x5
265x3
295x8 http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0528001831.flv&newest=1

Big PR. Puts me at a 373 est. max...which means with wraps and a mono I should be good now for about 420. 440 is definitely possible in August.

Box Squat
135x4
175x6
175x6
175x6

Doing 6 reps on these now instead of 8.

Decline Situp
Bwx9
35x8
35x8
35x8

ER/IR
1x12/14

Good day in and out of the gym.

ehopkins932
05-29-2010, 01:50 PM
10 intervals w/ 95 lbs, 1 min on 1 min off. Done on turf, seemed a bit harder than cement

ehopkins932
06-02-2010, 05:41 PM
Monday

Deload

Dips supersetted with Pull-ups
Bwx7 bwx5
bwx7 bwx5

Pull-ups
bwx5
bwx5

Face pulls
Minix12
Minix12

Rope Pushdown
3platex10
3platex10

ER/IR
2x12/14

Dislocates
2x25

ehopkins932
06-02-2010, 05:42 PM
Deload

Deadlifts
135x5
160x5
190x5

Front Squat
Barx10
70x5
95x5
115x5

Ab Band Pulldown
Purple + mini x12
P+Mx12

4 way hips
minix10 each way

Band GM
Purplex50

ehopkins932
06-09-2010, 05:20 PM
Bench Deload on friday and squat deload done on monday.

I was suggested to drop military press this cycle to see if it my bench will start moving. Lets see.

Dips
10lbs addedx8
10x8
10x8

Pull-ups (supersetted with dips and done throughout)
7x7 with bw

Rope Pushdown
3 platesx10
3x10
3x10

Face Pulls
Minix12
Minix12
Minix12

ER/IR
2x12/14

LudiWithKnives
06-09-2010, 06:53 PM
yo whats your raw squat max? cuz the 385 in comp was suit+wraps right?

ehopkins932
06-09-2010, 09:31 PM
Nah no suit lol just wraps. Right now its probably like low 400s with wraps. I hit 295x8 with just a belt last time squatting.

Thats actually really funny you thought I used a suit :D

LudiWithKnives
06-10-2010, 02:10 AM
hahhahah from what i remember of your 385 vid i thought you were in a singlet or something so i thought it was a suit

beast man, how much do you find the wraps help? and how so? i usually just belt and have knee sleeves, theyre tight and give some but not much 'bounce' i guess. theyre nice to keep my knees warm and in place.

ehopkins932
06-16-2010, 09:02 PM
I honestly do not have a very accurate idea about how much carryover I get from wraps for several reasons:

1. The last timed I maxed out walking out a squat with just knee sleeves (I always wear these when I train, I only put wraps on 1-2 weeks out from the meet) I squatted 290. I can do that for 8-9 now. Obviously, that was a long time ago.

2. Ive never walked out and maxed out a squat with wraps. So I dont know how much carryover I get from the monolift either.

I guess I could use a calculator to figure out what my no-wraps walkout max was when I hit my 385, but the calculators aren't 100% accurate.

If I had to guess what I get out of wraps and a mono, Id say 40lbs. Idk though.

Today's training:

5 week

Deadlift
135x8
160x3
185x3
215x5
250x5
280x5

It was easy, no need to push it. This was after prom weekend down at seaside where I was hammered...so not too bad.

Front Squat
Barx10
85x5
120x5
155x8
155x8
155x6

Hips
Minix12 each way

Ab Pulldown Band Crunch
Purple+minix12 - 3 sets

ehopkins932
06-17-2010, 04:10 PM
20 min interval sled today. 95lbs

ehopkins932
06-18-2010, 06:25 PM
5 week

Bench
2xBarx10
2x85x8
115x5
145x5
165x5
190x5

Shoulders came untucked but I grinding it out. Lockout is getting stronger.

3-Board
195x5
195x5
195x4

DB Rows
20x10
50x8
85x8
85x8
85x8

Bent Over Row
15x10
15x10

ER/IR
2x12/14

Tricep/Pec/Shoulder stretching

Done. My shoulders were a little bit sore from maxing out push-ups at a National Guard booth on the boardwalk on Sunday morning...I did 84 and got a free t-shirt :D

aaron
06-18-2010, 06:44 PM
Nice benching right there! Also 84 pressups in a row is a good number! Good work.

My best I ever got was around 100 a few years ago but nowadays i get to about 30 and i'm totally wiped. lol

ehopkins932
06-21-2010, 08:45 PM
Thanks man. Maybe some day Ill make it a goal to get 100 in a row. The kill my shoulder though.

5 week

Squat
2xbarx10
75x8
105x5
135x5
160x5
185x5
210x5
240x5
270x7

My back was tight as hell today. Need to warm up more I guess.

Box Squat
135x5
180x6
180x6
180x6

Decline Situp (plate on head)
Bwx8
35x8
35x8
35x8

Hips w/ Mini
13 each way for 2 sets

Band GM
Purplex40

ehopkins932
06-23-2010, 12:57 PM
Bench Assistance

Dips
15x8
15x8
15x8

Pull-ups (first 3 sets supersetted with dips)
10x5
10x5
10x5
10x5
10x5

Rope Pushdown
3 platex10
3x10
3x12

Face Pulls
Minix12
Minix12
Minix14

ER/IR
2x12/14

LudiWithKnives
06-23-2010, 02:58 PM
are you deloading? is that why its just accessories?

ehopkins932
06-23-2010, 03:10 PM
No...I was recommended by a 800+lb bencher to drop the military work for now. We'll see how it goes. I like doing military presses so Im sure I will add them back eventually.

ehopkins932
06-23-2010, 08:54 PM
Look back, I started this log exactly one year ago from yesterday. Here are the changes

Stats:
about 143.5 lbs 5'8ish -> fluctuate between 152-154 down from 158 (leaner), still short

Bench 180x5, 185x3 -> 190x5. Not to make an excuse for lack of progress, but I have a feeling the benches last year were bounced and less controlled. Either way, still made progress.

Squat 230x5 -> 295x8, 385 w/ wraps (was done 3/27)

Deadlift 270x5, 280x2 -> 295x5, 275x8

So I went from about 260/195/300 = 755 to about 375/225/355 = 955.

Thats 200lbs on my total and ~12-13lbs of muscle in a year...I guess thats ok for my level.

If I can repeat that this next year, Id be a lean 165 (possibly still able to cut to 148), and lifting about 490/255/410 totaling 1155 (without wraps, I compete with them right now). Id be happy with that :D

ehopkins932
06-27-2010, 07:08 PM
3 week

Bench
Barx12
75x8
105x5
125x5
155x3
175x3
200x2 missed the 3rd

3-board
195x5
195x3

I was just really tired. I had my graduation on friday and was up to 4:30 and played quite a bit of basketball the day (deadlifted after school too). Chalking it up to that...I just skipped the rows and everything else.

ehopkins932
06-30-2010, 06:15 PM
3 Week

Squats
2xBarx10
75x8
105x6
135x5
195x3
225x3
255x3
290x6 (Ill get the vid up later)

Box Squat
135x5
185x6
185x6
185x6

Ill be adding 5lbs a week for these for a while. They felt like speed squats.

Decline Situp
Bwx8
35(over head)x8
35x8
35x10

4-way Hip
Minix12 each way
Minix12 each way

Band GM
Purplex40

ER/IR
1x10/12

Weight is about 151-154

ehopkins932
07-01-2010, 03:35 PM
10 1min intervals on sled (95lbs). I hate conditioning :(

ehopkins932
07-02-2010, 02:49 PM
Bench Asssistance

Pull-up Bwx7

Dips (superset) Pull-ups
20x8 Bwx7
20x8 x7
20x8 x7

Rope Pushdown
3 platex10
3x12
3x12

Pull-up Bwx7

Face Pulls
Minix12
Minix12
Minix12

Pull-up Bwx7

ER/IR
2 sets 12/14

Total Pull-ups were 7 sets of 7 w/ BW

LudiWithKnives
07-02-2010, 11:32 PM
yo i just saw your bench form check thread and i was wondering if you feel your legs even strained after you bench? cuz you said you dont feel that youre leg driving enough. usually after i bench it feels like my entire quads are cramped/worked.

ehopkins932
07-03-2010, 01:58 AM
Sometimes they are, not lately. My bench technique is lacking and is why its not great (besides just not being strong enough).

Here are some vids Ive been meaning to put up:

290x5 squat - [http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=squats290x5.mp4&newest=1


Deadlift 300x3 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=dl300x3.mp4&newest=1

Dips (3rd set...a few reps got cut off in the beginning) 20 x8 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=dips20x8.mp4&newest=1

LudiWithKnives
07-03-2010, 08:51 PM
your 'squat' vid is someone elses dl vid LOL

nice vids, but your dl looks kinda weird....not sure why but it might be that im doing it weird lol

ehopkins932
07-04-2010, 03:57 PM
wtf how did that happen on squats lol. Ill have to change that.

Deadlift
135x8
185x5
205x3
250x5
280x3
315x4 - http://www.youtube.com/watch?v=O8kgOEeW5kk Can upload them straight to youtube now

Front Squat
Barx10
85x6
125x5
160x8
160x8
160x6

Hanging Leg Raise
BWx10 - 3 sets

LudiWithKnives
07-04-2010, 04:22 PM
i think youre someone id actually say that you start with your hips too low (not giving advice lololol), or maybe i start too high like everyone else too

ehopkins932
07-07-2010, 02:58 PM
If I start with my hips higher Ill lose power off the floor.

1 week

Bench
Barx10
85x5
115x5
135x5
160x5
185x3
205x2 http://www.youtube.com/watch?v=VEe388l2GAQ&feature=player_embedded

I think I got better leg drive. Need to work on keeping elbows from flaring and shoulders tucked still.

3-Board
135x5
185x5
185x5
185x5

DB Row
25x8
50x6
85x10
85x10
85x10

Bent Over Fly
15x12
15x12

ER/IR
2 sets of 12/14

LudiWithKnives
07-07-2010, 03:43 PM
how do you feel the elbow sleeves and wrist wraps help? lol was wondering if i should wear my knee sleeves on my elbows for bench (its tight enough to work as both especially after it shrinks back after drying) but probably gonna wait till my bench gets higher first

ehopkins932
07-07-2010, 04:04 PM
The sleeves dont give any support. I have/had tendinitis in both elbows and they help a lot to the point where I dont even feel it. Keeping the joints warm is never a bad idea.

As far as the wrist wraps go, thats your choice. They do help keep your wrists straight and pretty much ever raw division/federation allows them. I plan on lifting for several decades and they definitely will help any joint pain. I wouldnt be able to squat without them.

ehopkins932
07-09-2010, 05:08 PM
1 week

Squat
2xBarx10
2x85x5
2x100x4
135x4
170x3
205x3
240x5
270x3
305x6 http://www.youtube.com/watch?v=kukDzsHQhBQ

Box Squat
135x5
190x6
190x6
190x6

Decline Situp
Bwx8
35x9
35x9
35x10

Hips
Minix12 Each Way

Done with my 8th cycle. I need to plan out meet training now while Im off this week. I weighed 152 this morning so the cut should be super easy. I think Ill take this final month to get used to wraps on squats and do different bench training and try to peak for the meet. Other than that, I need to get an adjustment, my lower back has been bothering me.

I want to go something like 440-230-360 (maybe more for the DL). We'll see.

LudiWithKnives
07-09-2010, 09:19 PM
nice squats

sighhh i gotta catch up to you in squat and bench lol

ehopkins932
07-12-2010, 03:43 PM
Someday :)

Deload

Dips
bwx8
bwx8

Pull-ups throughout
5 sets of 5 (bw)

Rope Pushdowns
2platex10
2platex10

Face Pull
Minix10

ER/IR
1x12/14

Clean
135x1 (just messing around with a friend...never cleaned before and just wanted to see if I could get this)

Shoulder Dislocates
1x25

ehopkins932
07-14-2010, 05:18 PM
Deload

Deadlift
135x6
165x5
200x5

Front Squat
Barx10
85x6
115x8
115x8

Hanging Leg Raise
x8
x8

Band GM
Purplex25

Nothing exciting.

exmgtoo
07-14-2010, 05:22 PM
1 week

Squat
2xBarx10
2x85x5
2x100x4
135x4
170x3
205x3
240x5
270x3
305x6 http://www.youtube.com/watch?v=kukDzsHQhBQ

Box Squat
135x5
190x6
190x6
190x6

Decline Situp
Bwx8
35x9
35x9
35x10

Hips
Minix12 Each Way

Done with my 8th cycle. I need to plan out meet training now while Im off this week. I weighed 152 this morning so the cut should be super easy. I think Ill take this final month to get used to wraps on squats and do different bench training and try to peak for the meet. Other than that, I need to get an adjustment, my lower back has been bothering me.

I want to go something like 440-230-360 (maybe more for the DL). We'll see.

nice looking squats.

ehopkins932
07-15-2010, 07:49 PM
Thanks ex.

Today was 10 intervals 1min on/off w/ 95lb sled. Then done as a circuit

Lat Pulldowns 35lbsx30
Push-ups x20
Pec Stretch
Tricep Stretch
Lat Stretch

2 rounds of that

ehopkins932
07-16-2010, 05:21 PM
Deload

Bench
2xbarx8
2x70x6
100x5
130x5

Set-up was great today. Leg drive was solid and everything was tight.

3-board
135x5
135x5

DB Row
25x6
50x8
50x8

ER/IR 1 set

ehopkins932
07-19-2010, 04:06 PM
Deload

Squat
2xBarx10
2x70x6
100x5
130x5
160x5
190x5

Went very smooth and deep.

Box Squat
135x6
135x6

Decline Sit-up
Bwx10
Bwx10

Shoulder Dislocates

I was looking over the records again and I can go for state and national records. Ill get all the state ones on my openers, but I should get the national squat (its currently 375). The record total is 1020, and I am shooting for 1025 (440-225-360). Everything should be great...I think the toughest thing will be the squat. I will do some unracks though to get used to and confident with the weight.

Ready to hit the real weights again

LegitGear
07-19-2010, 04:14 PM
Are those records for geared lifters and what age/weight class are they?

ehopkins932
07-19-2010, 04:40 PM
Those are raw (which is defined by belt+wraps for this federation) in the 148lb 17-19 year old division...Im 17 (18 in September) and woke up at 151 this morning after ~120g of carbs yesterday.

Im not sure what the geared ones are; I didnt look.

LegitGear
07-19-2010, 05:06 PM
I'm 148, I should just drop the gear and rape the state records haha, I wonder how many people are higher than the state and national records but nobody knows about them because they don't compete.

ehopkins932
07-19-2010, 05:39 PM
Ehh it depends. Some feds the nationals records are high. There are probably some kids that dont compete that can beat them....but if the record is relatively legit at the national level then you are usually doing good regardless.

And yea, the state records are usually low.

ehopkins932
07-21-2010, 03:54 PM
Bench Assistance

Dips
Bwx6
25x8
25x8
25x8

Pull-ups through
7x7
1x4 (couldnt get all 8 sets)

Rope Pushdown
3platex12
3x12
3x12

Face Pulls
Minix12
Minix12
Minix13

ER/IR
2x12/14

ehopkins932
07-23-2010, 04:37 PM
Deadlift
2x135x4
2x160x2
2x190x2
220x5
255x5
290x5

Front Squat
Barx10
85x6
125x6
160x8
160x8
160x7

Switching these out for High Bar Squats next week. Been doing front squats for a while, time for a change.

4-way Hips
Minix12
Minix12

Hanging Leg Raise
3 sets of 10

ehopkins932
07-24-2010, 09:22 PM
10 intervals w/ 95lb sled

ehopkins932
07-26-2010, 05:45 PM
Bench
2xbarx10
2x85x8
125x5
155x5
185x5

3-board
155x5
190x5
190x5
190x5

DB Row
25x8
50x8
85x12
85x12
85x12

Bent Fly
15x10
15x10

Incline Curl
20x11

ER/IR
2 sets

Tricep stretching

ehopkins932
07-28-2010, 05:06 PM
Squats
2xbarx10
2x75x5
105x4
145x3
175x3
205x2
245x1
265x1
add wraps
295x1
320x2
320x2
unracked 400

Felt slower than it should have. I think I need to wrap a bit differently and I should be fine.

Box Squat
135x6
185x6
185x6
185x6

Decline Situp
bwx8
25x10
25x10
25x10

Band GM
Purplex30
Purplex30

Shoulder dislocates

Weighed 152 this morning.

ehopkins932
07-31-2010, 12:19 AM
Bench Assistance

Dips Superset with Pull-ups
BWx5/BWx5
30x8/10x5
30x8/10x5
30x8/10x5

Rope Pushdown
4platesx8
4x8
4x6

Face Pulls
Minix14
Minix14
Minix14

ER/IR
2 sets 12/14

Stretching.

I had to do this at 10:30 at night since I was at the beach today...happy with the results. :) Right now my diet is 3100cals on WO days w/ ~225g carbs, 2600 on offdays with ~120g carbs. Im looking leaner and bigger than ever, so its working for now.

exmgtoo
07-31-2010, 12:31 AM
damn dude i deleted your squat workout by accident. i am so sorry. can you repost it. i was trying to comment on it and f'ed it up. =0l