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twitch
04-02-2010, 04:50 PM
Continually Updated Training History:
2008: Adjusted to "working out". My conditioning went up significantly, but I was very weak. I started doing stupid 5 days splits after 6 months.
2009: Pretty much a wash. Minimal strength gains.
2010: Found Iron Addicts and made great progress. Got to 10% body fat. Lifts were at about Bench: 240 Squat:255 Deadlift: 345
Current Year:
2011: Made good strength gains for the first half of the year. My strength stalled as I started kickboxing.
Dead:355-1
Decline bench: 250-1
Push Press: 125-6
Seated Military: 150-4
Squat: 275-1
Kroc Rows: 130-12

twitch
04-04-2010, 03:11 PM
*Comments or suggestions are welcome and encouraged.

3/26-4/3
This was the finishing blow to my overtrained state. Over the last month I had steadily been reducing volume. And am taking a week deload. Although I was on some mind numbing volume high TUT routine I did make slight gains which leads me to believe that I have a slightly better than average recovery.

I started a calorie deficit a week or so before and plan on reducing my bf% to about 10-11% My estimates tell me I am about 13.5% atm.

I am also going to try to determine my fiber types this month. This will help me determine how fast I recover as well. To build up to doing 1x1 and continuing to add strength on a cut this is my routine.

4/4-4/30
--Week 1
Sunday: Lower Body
Main: Quadriceps, Calves, Abs
Lesser:Hamstrings, Glutes, Lower Back
Squats
3x5
Leg Press
2x5
Calve Raises
4x5
Crunches
4x8

Monday: Upper Body
Main:Chest and Back
Lesser:Shoulders and Arms
BB Flat
3x5
BB Incline
3x5
T-Bar Row
3x5
Wide Grip Pull Down
3x6

Wednesday: Lower Body
Main:Hamstrings, Glutes, Lower Back, Abs
Lesser:Quadriceps
Sumo DL
3x5
Stiff Leg DL
2x10
Lying Leg Curls
2x5
Crunches
4x8

Friday: Upper Body
Main:Shoulders and Arms
Lesser: Chest and Back
DB Shoulder Press
3x5
Dips
3x5
Pullups
3x5
Zottman Curl
2x6
Push Downs
2x6



--Week 2
Sunday:
Squats
3x3
Leg Press
2x5
Calve Raises
4x5
Crunches
3x8

Monday:
BB Flat
3x3
BB Incline
3x5
T-Bar Row
3x5
Wide Grip Pull Down
3x6

Wednesday:
Sumo DL
3x3
Stiff Leg DL
3x10
Lying Leg Curls
3x5
Crunches
3x8

Friday:
DB Shoulder Press
3x5
Dips
3x5
Pull Ups
3x5
Zottman Curl
2x5
Pushdowns
2x5



--Week 3
Same as week 2. The last Friday workout should be light to allow for more recovery.



--Week 4
Maxes and fiber type testing.

Sunday:
Quads-Leg Extension
Chest-Machine Fly
Middle Back-Cable Row

Monday:
Triceps-Pushdowns
Calves- Raises

Wednesday:
Biceps-Preacher Curl
Shoulders-Lat Raise

Friday:
Traps-Shrug
Abs-Machine
Hamstrings-Lying Leg Curls

twitch
04-05-2010, 08:28 PM
4/4
Not that great of a workout coming back from my deload. I didn't lose any strength but my form and balance were a little off. So after my warm up and two sets of squats I just worked on form.
Car wouldn't start on the way home, so I got a jump from a guy that had been helping me improve my squatting. I got home an had about 10 oz of ham and a propel.

~~~
For dinner I just had
2 chicken breasts
1 whole bag of mixed vegetables
1/2 cup of cottage cheese

Cal:926
Fat:16.2g
Protein:130g
Carbs:51.1

Feels good man.

twitch
04-08-2010, 07:29 PM
4/5
I missed a few reps on BB Flat
185-4,185-4(fail or very close to), 175-5(fail)

BB Incline
135-7(easy as hell, could have failed at 10-ish),145-6,155-5

Tbar row
100-10(ultra easy),135-5,135-6

Wide Grip Pulldown
90-5,90-6(near the end I was pulling down about 4/5 of the way),80-7

I lost some strength on the BB Flat. The monday before my deload when I had just started my TCD. I got 185-5,185-5,185-8(fail). I will probably have a strength rebound. It is probably just in my head.

After my workout I ate

.63 lb of steak
1 bag of mixed vegetables
2 cups of milk

Cal:903
Fat:13.5g
Carbs:72g
Protein:110.8g

Is that a decent post workout meal?

ScottMcD
04-08-2010, 07:40 PM
After my workout I ate

.63 lb of steak
1 bag of mixed vegetables
2 cups of milk

Cal:903
Fat:13.5g
Carbs:72g
Protein:110.8g

Is that a decent post workout meal?


You should have gone with .62 lbs of the steak.

Personally I'd rather see you get some sort of carb source besides milk...oats, rice, potato etc. If you and a training partner were splitting a meal after your workout you'd still probably be going a tad heavy there protein wise.

twitch
04-08-2010, 07:43 PM
4/8
I missed yesterday's workout due to being extremely sore in my back and not having a ride.

Today was great though.

Sumo DL
225-6(Easy),245-5(lost my back arch on a few reps),255-5(Arch was good)
I can't wait to get my grip back. Gloves killed my grip.
My neoprene guards really helped me not bleed.

I don't think I will be able to hit my calories today. I simply wasn't very hungry today which is rare and I eat fairly "clean".

twitch
04-09-2010, 09:50 PM
4/9

Today I had a cheat meal of 3 bowls of special k Chocolate cereal and a chocolate almond bar. T'was very satisfying.

Workout went well.

DB Shoulder Press
65-7(easy), 70-7, 70-7(failed on last rep but a spotter helped me through)

Dips
+20lb&body weight-10,30-7,35-10

Pullups(supinated)
+10-6, +15-5, +15-5

When it comes to Zottman curls I have found I hate them. I did reverse BB Curl instead

75-6

Cable Pushdowns
72.5-10, 80-8


Should I do my pushdowns directly after my tricep work or after my pullups, after all pullups are a compound movement?

~~~
Postworkout meal was
2 Steaks .62lbs
4 Eggs

SkinnyEuro
04-09-2010, 11:30 PM
Holy crap, 3 bowls of cereal? You must really like special K lol. How big was the bowl?

twitch
04-11-2010, 09:15 PM
Holy crap, 3 bowls of cereal? You must really like special K lol. How big was the bowl?
The bowls were about 2.5 cups of cereal.

4/11
Workout went well. Before I was able to get to squatting I noticed some fine gentleman doing upright rows in...the f*cking squat rack!
Squats
215-5, 215-5,225-4(10lb PR), 185-7(easy, just working on form)

When squatting my lower back is a weakness. Nothing like good ol compound exercises to show your weaknesses. It was after this that I realized just how stupid leg press are. Instead of leg presses I did pull-throughs. 3 sets of 12.

I finished with calves and abs. I went to the free weight area which has some very generous lighting and my abs looked ripped to the bone.
I really like jimmy cannons abs. (http://www.youtube.com/watch?v=5U4d6hD4Lkg) Sure I will never have them considering I have the abdominal symmetry of a Dalí painting.

Who do you think has a great set of abs?

SkinnyEuro
04-11-2010, 09:25 PM
<
<
<
<
< lol

twitch
04-16-2010, 12:36 PM
4/15
Pretty Good workout.

Sumo DL
275-3,275-3,275-3

Romanian DL
135-12,155-10

Lying Leg Curls
130-5,135-5

Ab work

At about 2:00 PM I started to feel a little sick, but I felt fine for the gym. I thought it was just my allergies. I woke up today felt like shit. I have a splitting head ache, I am sore as hell from the deadlifts, stuffed nose, itchy eyes, and don't feel like moving much.

I know what caused this. I am stressed and have not been getting enough vitamin C. I have about 25 more days of school. Looking forward to the end.

twitch
04-19-2010, 05:46 PM
4/19
I did squats at school and am going to do some conditioning and calves.
225-3,225-4,225-3,205-8

Will splinting my workout up like this crush my CNS? This is the first time I have done it.

twitch
04-20-2010, 10:00 PM
4/20

Splitting my workout yesterday didn't crush or even dampen my CNS. I made PRs today.

After a dave tate style warm up and a little form improvement:
BB Flat
185-6,195-5,195-6

BB Incline
155-6,160-5,160-3(fail)

T-bar
145-6,145-6,147.5-5

Lat Pulldown
80-5,85-5,90-3-2(partials)

twitch
04-22-2010, 09:35 PM
4/22

I hit PRs today.

Sumo DL
275-3(easy),285-4,295-2(I had the third half way up but the grip slipped. I might do some static holds next week.)

Stiff Leg DL
155-12(super easy),175-12(easy)

Lying leg curls
135-5,135-4(form wasn't that great)

My abs were toasted to hell
Machine Crunches
170-6,170-6,155-10

twitch
04-25-2010, 10:05 AM
4/24
This is astounding. I haven't even pressed in two weeks and I hit a rep and weight PR.

Smith Shoulder Press(No spotter, and I can't move that much weight standing.)
140-5,140-4,140-6
Dips
+35-8,+45-5,+45-6
Pushdowns
80-6,80-7

Lat Fiber Test-Pulldowns
60-8
3 minutes
80-4
3 minutes
105-1 x .8 = 86
5 minutes
107.2-1ish x .8 = 84
15 minutes
85-10 reps(I could have gotten more but not in good form)

Lats: Slow twitch :thumbsdown:

twitch
04-28-2010, 08:24 PM
4/25-5/1
I am deloading this week and setting up some periodization and tweaking to this routine.

I have considered at 5x5 but I am going to do a 3x5 pendulum load at 4 days a week. I would like to have a day on then a day off cycle, but that is not practical.

As compared with last months training
Sunday: Less volume, and no leg presses. I might at in some front DB squats for form work.In which case I would cut Calf and Ab volume further.

Squats
Calves(One calf at a time)
Good Mornings
Abs

Monday: Benching after squat day is not optimal. This is essentially the friday workout from before. It is less taking on the CNS. I will cut out Pushdowns in this workout leaving me with two exercises for biceps, triceps, shoulders. And one exercise for chest and back.

Smith Military Press
Dips
Pullups
Curls

Wednesday: This will be pretty much the same as wednesday before. No Leg Curls. Sumo DL, Stiff Leg DL, and Leg Curls left my hams way overtrained.

Sumo Deadlifts
Stiff Leg DL
Crunches

Friday: Monday workout moved to Friday
BB Flat
BB Incline
T-Bar Row
Wide Grip Pulldown

twitch
04-29-2010, 08:11 PM
4/29
Today is my first refeed day. After dieting it seems much harder to cram the food in my mouth. Right now I am aiming for 100-200kcal over my requirements to raise my temp.

Here is a sample percent for my now periodized routine for one exercise.
4 days a week for weeks 1-4, 2-3 days for week 5-6

Sumo DL:5 rep max=275
Week 1
3x5-245-90%

Week 2
3x5-260-95%

Week 3
3x5-275-100%

Week 4
3x5-300-110%

Week 5-6
I shall see how it goes.

Am I starting to low or high?


Also, Body Fat Estimate?
http://i865.photobucket.com/albums/ab219/DatCat_Steven/100_0006.jpg

twitch
05-04-2010, 09:11 PM
Last two workouts were okay. I think I set the percentages a little to high, but I think my CNS wasn't hot for the second workout and was exhausted for the first.

Today I went on a field trip and ate like shit all day long. I had some candy from a friend who I later found out just got back to school from recovering from mono. I think I am fucked and will probably get mono in the next month. Also from sitting all day long when I stood up I was a little stiff and sore. Later that night I pulled my right hamstring.

I am burned out from school and don't really give a shit about homework anymore, but I have all A's. I will just have finals and my AP exams. 13 Days left.

twitch
05-07-2010, 09:44 PM
5/7
5 Min of Sprints sorta warmed up my CNS. Need to warm it up more next time.

Bench
175-5,175-5,175-5(Fail-ish I could have gotten it but my spotter was a little trigger happy and gave me a slight bump)

Incline
145-5(Everything felt like absolute baby weight after this.),145-5,145-5

T-bar row
135-5,135-5,135-5

Lat Pull down
70-5,70-5,70-5

lucidity0101
05-07-2010, 10:10 PM
You don't look like you're at 14-15%. Probably lower. Based off of myself.

Good luck with finals and AP exams. If HS burns you out... science/engineering major in college will make you suicidal. It's ridiculous.

twitch
05-07-2010, 10:32 PM
Thanks for the encouragement! 10 Days left. I really like math, but I will probably major in human psychology or pre-med for pharmacy. Still just as confused as any 17 year old.

twitch
05-09-2010, 03:25 PM
5/9

Today, I failed. I went to squat 215 for 5 and only got 3. Instead of compromising my form my body just went down and I am so glad. Ever since I started squatting I had been wondering what would happen should I not make the weight and it made me uneasy about squatting. Now I know that it isn't bad at all in a squat rack.

Just as deadlifting revealed my weak lower back, squats have revealed my weak hips. I have been working to correct them with dynamic stretching. I think it is working because today my squatting form was much better.

Squats
215-3(failed on rep 4),205-5,205-4

I am 6 feet and 2 and 1/4 inches I weigh 170.5 pounds and my numbers suck. I feel at ease knowing that I have decades of lifting ahead.

GM
110-6,115-8

Calves
325-5x3

Ab work

aaron
05-09-2010, 03:32 PM
We all have bad days occasionaly where you should be able do hit a certain weight or an amount of reps but just fall short for no obvious reason. Don't worry about it, i used to think the workout was a failure if i didn't hit a PR every single workout. Nowadays I understand that i won't be on form every workout. Still get annoyed when i miss the weight though but i let it pass. :)
good luck.

lucidity0101
05-09-2010, 03:53 PM
Thanks for the encouragement! 10 Days left. I really like math, but I will probably major in human psychology or pre-med for pharmacy. Still just as confused as any 17 year old.

Give computer science a real good look. This is THE thing I regret not doing in HS. If you like math, computer science would definitely be interesting to you. I regret not doing it or bioinformatics for my UGrad, but I'm definitely applying to PhD programs in computational biology, so it doesn't really matter at the end of the day for me.

Psychology... eh, I like behavioral and neuropsychology. I used to be really into Neuroscience, but I've shied away from it lately...

Overall, I suggest studying a bit during the summer for fun and examining what looks cool to you. Senior year of HS I taught myself parts of OCHM (got me through my first semester without breaking a sweat at all), lots of Bio/Neuro (carried over to college quit nicely), Gen CHM, Calc, Physics, Philosophy, and Literature. You will never regret studying stuff like this, let me tell you. Just manage your time and plan accordingly.

My two cents of advice anyway. Good luck!

twitch
05-11-2010, 05:37 PM
8 Days Left
AP Psych went well despite shitty proctors.
AP Lang Tommorrow

Yesterday went well. Next week I will be back up to my working weights.

Texas Savage
05-11-2010, 11:28 PM
8 Days Left
AP Psych went well despite shitty proctors.
AP Lang Tommorrow

Yesterday went well. Next week I will be back up to my working weights.


You a junior in hschool?

i had psych today, and english tomorrow. Not looking forward to the three essays... APMC ill wreck.

Check my log for my reply about psych AP test.

twitch
05-12-2010, 08:31 PM
Yes I am a junior.

5/12
7 Days Left. I am fucking wiped today. I took a 4 hour AP lang test. Then I decided to stay in school. When I got to 7th period I did two math tests in like 44 minutes. Whoo, finally home exhausted as hell. Ooops I forgot to mention that deadlifting session.

Week 2-Almost back up to previous working weight
Sumo DL
260-5,260-5,260-5 or 6 (Lost count)
Stiff Leg DL
175-8,185-8
Ab work

twitch
05-13-2010, 09:33 PM
5/13
6 Days Left
I had a cheat day of sorts today. I didn't really mess up my macros with junk food. I just ate as I felt was natural.

Fat 37%-149.2g
Carbs 12%-111.0g
Protein 51%-461.5g
Kcal-3,643

Felt good man. The fact that I over ate isn't nearly as critical considering I am on a refeed until the endish of May.

twitch
05-15-2010, 03:31 PM
5/15

BB Flat
185-5,185-5,185-5

BB Incline
155-5x3

T-bar
147.5-5,147.5-6,147.5-6

Lat Pulldown
80-5,80-5,80-6


Few weeks ago
BB Flat
195-3fail,185-3,185-4

Seeing progress feels good even if it is ever so small.

twitch
05-18-2010, 09:47 PM
Last saturday I awoke at 3:00am to rain, or what I thought was rain. About 5 seconds later I realized my water heater broke and was gushing tons of gallons out every minute. It took a bit to get it turned of and I almost got electrocuted doing it. I was sweeping water out my front door after. It is looking a little better now. It isn't wet. I have two industrial dehumidifiers in my house along with heat fans under the carpet. Mold treatment and painting shall follow.

Workout have been going well. The sunday after I was supposed to go squat and was dragging ass. I had a shit ton of caffeine before and a great workout. Finally my squatting form is parallel. Some dude (actually MR. Maryland from the 70's) told me my stance is to wide and I shouldn't point my toes out as I could tear my patella tendon.

Today's workout was great. I set PRs for my Military Press(seated on the smith)

Smith MP
145-5,150-4,145-6(fail)

Dips
+45-7,-8,-6

Chins
+15-5,-5,-6

BB Curls
80-5,80-6


A few weeks ago
Smith MP
140-5,140-4,140-6


My press today is 107% my press a few weeks ago. Damn I have been on a roll lately with the weights moving up. In March it was like 130 for 5 reps.

twitch
05-21-2010, 07:36 PM
5/21
School ended today. I feel great. I thought I have been adding bodyfat during this refeed due to a 5 day run or so of too many carbs and too much sugar. I took a progress picture to monitor bodyfat and I don't appear to have put on any. I think I will keep running the refeed until the end of may. I have taken 3 days off to allow some fatigue to dissipate before I go for a deadlift PR tomorrow.

twitch
05-22-2010, 04:40 PM
5/22
I was a little tired today.
Sumo DL
275-5,295-4,275-1
After that I was fucking torched.
Abs
1 rest pause set

twitch
05-25-2010, 12:49 PM
5/23-29
This is a deload week

Yesterday:
Smith Flat
+180-2,+160-3

My gym's smith bar must weigh 25 because +180 was fucking heavy.
BB Flat
185-3 (easy I could have hit 5 or 6)

T-bar
147.5-3x3(easy could have hit 150 for 3x5)

I am going to start IAs 3 day 5x5. Since I will have more non gym time I want to improve my hip mobility, rotator cuff strength, practice belly breathing, work on my lordosis, and improve my conditioning for 2-3 of the other days.

twitch
05-27-2010, 09:28 PM
5/27

First Day of 3 Day 5x5
Week 1: Day 1
Bench
130-5,135-5,140-5,145-5,150-5

I think I kinda know what is meant by pushing yourself into the bench now. I recently converted to powerlifting style bench.

MP
2x8
75-8,85-8

Not sure whether I like to do them strict or push press style.

Chins
BW
3x5
Tricep PD
2x8
Lateral Raise
2x8

LudiWithKnives
05-28-2010, 01:33 AM
how come you changed the rep ranges?

twitch
05-28-2010, 09:18 AM
how come you changed the rep ranges?

For the MP, Tricep PD, and Lat raises I am not lifting heavy enough to encourage any strength development. I am not lifting heavy enough because I am lifting with more volume to try to overreach. Depending on how fast this happens I may adjust the volume so that when I reach week 5 I am as overreached as I feel comfortable with. Essentially I am testing whether periodization will get me faster gains than linear progression at this point. Some lifts like my seated smith MP absolutely shot up(possibly due to neural adaptation) on linear progression but other lifts crept at a snails pace(although I did make progress).

I suspect I am slower twitch as well.

twitch
06-11-2010, 05:14 PM
I have been running IAs 5x5 without any problems. Diet is pretty good and I am continuing to lean out. Hopefully I will reach single digits in a few months. I am back to my previous weights now.

Today was shit though. Morning was chaotic. CNS didn't want to get warmed up.
6/11
Bench
165-5(This felt heavy so I did some light deadlifts for 3 sets to warm my CNS up)
170-5(still a little heavy)
175-5
180-5
185-5(Last rep was a grinder)
MP
95-6,95-6(Last workout I got 7 for both)
Chin
15-5,20-5,20-5
Tricep PD
80-8,80-8
Skipped the lateral raises.

twitch
06-13-2010, 09:58 PM
6/13
I played around with low bar squats today and I like them(I am really tall so anything to take the stress off of my lower back and help me squat more upright is great. I get a little pain in my left elbow so I will try to bring the grip out a little. After this 5x5 I need to do some box squats so I can get a feel for consistent squatting depth. Flexibility in my hips has improve greatly. I will try to get some videos up of my form.

I haven't missed a lift yet, despite cutting.

Low Bar Squats
185-5,190-5,195-5,200-5,205-5

Sumo DL
250-5,260-5,275-5

At this point I was pretty much fried so I kept the GMs very light.
GM
95-8,95-8

Hanging leg raises
BW-8,BW-8

twitch
06-15-2010, 02:44 PM
6/15

Bench 5x5 Static load
160(85%)

Dips 3x8
BW+45-8,-8,-7

T-bar 5x5
150(100%)

Rotator cuff work

Pretty good workout today.

twitch
06-23-2010, 03:41 PM
6/18
Bench-No PR
155-5,165-5,175-5,185-5,195-3

I could have gotten an extra rep on the 185 so I did get stronger, just not much. Which isn't bad considering that I am dieting and it is the bench press after all.

MP-PR
100-6,100-6(fail on 7)

Chins-PR
20-5,20-5,20-7

Tricep PD
87.5-4-5, 87.5-6-3

6/20
Squat-PR
175-5,185-5,195-5,205-5,215-6

Sumo DL-PR(I have pulled 295x4 when fresh, but I have never pulled after squats)
235-5,260-5,290-5

GM
115-8,135-8

Hanging Leg Raises(improving session to session)
BW-10,BW-6(fail on 7)

6/22
Bench
175x5x5

Dip-Rep PR
BW+45-9,+45-9,+45-6

T-Bar Row-Massive fucking PR(I was shooting for 157.5 for 5)
157.5-5,160-6,160-8

twitch
07-13-2010, 10:00 PM
7/13
Back from vacation/deload.

Today went well
-BB Flat
185-5, 190-3, 200-1, 205-1
-Seated DB Press
60-9,60-8
-Dips
+45-8or9, +45-6
-Rotator Cuff Work

twitch
07-14-2010, 10:27 AM
7/14

31 Min of fasted LISS in the morning

Also, this is what I am going to be doing for next while:

-Full TCD(I rode a 1/2 TCD to 11% bf then went on vacation and added a fair amount of bf)

-Liss 3-7 Times a week

-HIIT 0-2 Times a week

-Routine:
Monday:
A row
A chin
A hamstring and lower back movement(Weak point)
Ab movement

Wednesday:
ME Bench movement
A shoulder movement
A tricep movement(Will switch the order of tricep and shoulder movement every 2-3 weeks)

Friday:
ME Squat/Deadlift movement
A hamstring movement
A lower back movment
Ab movement

twitch
07-15-2010, 09:59 PM
7/14

DL
275-3,295-1,315-1,315-0(grip failure), 225-10+ (I lost count from exertion), 245-8

45 degree hypers
+80-9, +80-15

Ab work, Bench and squat form work


I was really excited to finally put on 3 bills. That is the heaviest I have ever gone and it was a grinder.

twitch
07-18-2010, 10:30 PM
7/18

Kroc Rows
100-12(easy, Kroc Rows should not be easy), 110-11(Much better/difficult), 110-8(Grip started to fail)

Chins
+15-6,+15-7

SLDL
225-8(over-over grip failed after 2 reps),185-10

Finally feel like I am moving decent weight. I have also noticed that I am getting stronger, "and it feels different--it feels fantastic...."

exmgtoo
07-18-2010, 10:50 PM
add in some grip work. and dont be afraid to use straps on movements where grip is hindering your progress.

twitch
07-22-2010, 01:46 PM
7/22
I did HIT style farmers walk today.

twitch
07-23-2010, 02:37 PM
7/23

Squats
205-1,225-3,235-2,185-8

Box Squats (technique)
135-5, 135-3

45 Hyper extensions
95-15,95-16((failure)Holy shit, this gave me a massive-colossal pump), 95-12

Rotator Cuff work

Also,
How the hell do you hold your squat technique when you do more than 5 reps?

SkinnyEuro
07-23-2010, 07:03 PM
Good progress man, keep it up!

twitch
07-26-2010, 12:34 PM
7/26
Upperback & Weak Point day (Low back, glutes, hamstrings, and grip)
Cable Rows
80-12, 80-12, 90-8(the last few were ugly)

Chin-Ups
+20-7, +20-6

Pullthroughs
50-12,50-15

Farmers Walk
140 for 12 passes @40 yds in 90+ degree weather with a heat index of 103! Last time I did them it was 100 for 11 passes @ 50 yds.

As per recommendation of exmgq to do some grip work. Holy mother of god! That must feel what it is like to push the prowler. Sweat was pouring from me, and I was on the verge of throwing up. That annihilated my grip, forearms, biceps, traps, and shoulders.

Machine crunches
140-15,140-20
With every rep of these sweat flew off my face onto the floor. I left the carpet wet.


I plan on adding in speed work soon. What are the rest times for the dynamic sets? I have read conflicting info on 45 second rest times vs 60 second rest times.

twitch
07-29-2010, 08:36 PM
7/29

BB DeclinePR!
205-5(I did a double last time. I brought my grip out about half an inch too, so that probably helped), 215-1, 215-2, 185-6,165-8

BB seated military
95-10, 105-10(I got a tap on the last rep, cause my spotter didn't like my bar speed.)

Dips
+50-5,+50-6(close to fail), +35-5(fail)

Rotator Cuff work


I was supposed to train yesterday, but I didn't feel ready so I took another day for recovery. It paid off. I really needed some PRs considering that my last bench session was shit.

twitch
07-31-2010, 06:40 PM
7/31

Parallel Box Squats
205-2,225-1,235-1

SLDL
135-20,185-10,225-10

Ab Machine
170-10,170-9

Not that great of a training session. I need to improve my strength out of the hole so I think I will incorporate some paused work and speed work soon. Hamstring and lower back strength is coming along.

exmgtoo
07-31-2010, 07:23 PM
try deep paused squats to improve hole shot power. sit all the way down and relax. 2 count then power back up.

twitch
08-03-2010, 09:37 PM
8/3
BB Rows
175-6ish, 175-8, 135-14

Neutral Grip Chins
+25-10, +25-6

GM
135-8,135-8,145-10(PR)

Grip work
-Plate Pinches
-Static Holds

Took it easy tonight.

twitch
08-05-2010, 03:41 PM
8/5
BB Decline
195-1,215-1,225-1(failed on second)PR,185-8,165-5(paused)

BB Military Seated
115-8,115-8(spotter touched the bar on 2 reps)

Dips
+45-9,+45-6

Rotator Work

The PRs are rollin'!

twitch
08-08-2010, 08:26 PM
8/8
ME Lower
Conventional DeadsPR
295-1,315-1,320-1,320-1,275-5,225-15

Calves on 45 Leg Press
450-20,540-20

Crunch Machine
170-10,170-9,155-12

My hamstrings were annihilated from the SLDL 3 days ago, so I took an extra day off. I tweaked my back on the 275-5 so I called the set. I felt like a pussy so I did a brutal set of 225-15 to near failure. My lower back was trashed after that. Near the end I could feel it giving, and I felt more glute activation.

New school year starts tomorrow, but I have Calc 2. with most of my friends so I feel some conciliation. I will start easing myself into my lean mass diet tomorrow.

twitch
08-10-2010, 09:39 PM
8/10
Kroc RowsPR
100-15,110-15

Over-Over Pullups
+25-8or9

Neutral Grip Pullups
+25-6

SLDL
135-12,135-15

Conditioning circuit

I saw some guy 1/8th squatting 585. He gave me advice on how to row. He said," You not gunna turgurt da muscles when you use yo body like that."

twitch
08-13-2010, 08:01 PM
8/13
1:30
Bench
Worked up to 225x2 off a 3 board

6:00
Bench
Worked up to 225x1
Squat
Worked up to 215x1

I am now going to deload for a week or so. Benching twice in the same day was different. After assessing my progress, I can see which lift is lagging. I am consistently adding 5 pounds on my deadlift and bench every 1-3 weeks(While in a caloric deficit). My squat sucks. I think I need some speed work and paused work.

Here is how I am going to adjust my training.

Wednesday: Back and Weakpoint Day
DE Box Squats or Paused Squats
Rows
Chins
Lower Back and Hamstring Movement
Ab Work
Grip Work

Friday: Bench
ME Bench
Triceps Accessory
Shoulder Accessory

Sunday: Squat/DL
ME Lower
Lower Back and Hamstring Movement
Ab Work
Grip Work if ME lift does not strain grip

twitch
08-15-2010, 10:42 AM
8/15

I swam yesterday, and today I did 20 min of HIIT jump rope. I am experiencing financial issues so not sure if I can keep up my lean mass diet.

twitch
08-20-2010, 08:47 PM
8/20
ME BB Flat
205-1,225-1,225-1

DE BB Flat
115x5x3

Seated MP
95-12,115-8

Dips
+35-6,+35-7

Ab Crunch
170-12,185-7,170-15

CNS had a little trouble warming up. The bench felt awkward. Still I didn't "lose" any strength. Took it easy after benching.

twitch
08-21-2010, 06:50 PM
I fucking hate getting sick after taking a week off as a deload.

twitch
08-22-2010, 01:25 PM
8/22

Parallel Box SquatsPR
205-1,225-2,240-3,185-10,195-10

Good Mornings
135-8,150-10

Hanging Leg Raises
BW-12,BW-8

Mind over matter today. I totally ignored how I felt.

Gonzomedic
08-23-2010, 12:46 AM
Good training Twitch! Congrat's on the PR!

twitch
08-23-2010, 07:41 PM
Thanks! Squats have been a very slow moving lift for me. Hoping strengthening my lower back, working on my technique and speed, and doing paused squats will really help. I switched where I start with the bar in the rack so I can maintain tightness. My technique has been improving as well.


8/23
20 Minutes of HIIT Jump Rope

twitch
08-27-2010, 09:18 PM
8/24
Rows, Pullups, 45 degree hypers
This was an improv training session at school.

8/27
BB Decline
195-1,215-1,230-1(easy)PR, 185-9, 155-10(paused)

BB Military(spotter touches)
135-7,135-9

Dips
BW+25-14 dropset BW-10

Ab Roller SS W/ Crunches
BW-11 SS 100-20something

Crunches SS W/ Hanging Leg Raise(partials)
140-20 SS BW-20something


Took it easy today except for the Military. I didn't go all out on it, but it was hit hard. Okay so I am pretty much getting linear progress on upper and lower body. Is this real life? Seriously though, Westside rocks.

twitch
08-29-2010, 08:25 AM
Omfg my lower back hurts. It was bothering me in the night. Now it hurts way more. Squats are not happening today. Fuck. I feel cheated.

twitch
08-31-2010, 08:25 PM
8/31
DE Low Box Squats
115x6x2

Kroc RowsRep PR
100-23(I could have gotten like 30 if I went to failure),100-20

45 Hyperextensions
70-22

Wide Grip Pullups
BW-15(fail)

Chinups
BW-9(fail)


I missed my ME Lower session. DE Lower went well today;my back is pretty much pain free. I think it was that fucking ab wheel that tweaked my back(and my own stupidity).

Later today I did 20 min of LISS.

vamshi
08-31-2010, 09:25 PM
Nice Krocs dude.

How far do your dumbbells go up to before you need to start carrying a roll of duct tape in your gym bag?

You said our leverages might be similar. How tall are you and are you also stuck with the stupidly short torso and abnormally long legs and arms?

twitch
08-31-2010, 09:31 PM
Thanks Sushi, rows move pretty up in weight easily for me. We have 150s at my gym. At my school gym the dumbbells go up to 100. I do my DE day at my school's gym because they have several boxes of varying heights. I am 6'3'' I have pretty lanky arms, but my torso isn't extremely short.

vamshi
08-31-2010, 09:39 PM
Really?

Im 6'1'' with lanky arms and a short torso.

But your bench...damn.

kittenHOSS
08-31-2010, 09:51 PM
Hiya Twitch,

You've got some fire to you - I like it! It's pretty apparant you love this stuff :)

Soooooooo, when are you going to compete?

twitch
09-01-2010, 04:55 PM
Hiya Twitch,

You've got some fire to you - I like it! It's pretty apparant you love this stuff :)

Soooooooo, when are you going to compete?

I am looking for meets after December. I am very busy right now with school. I don't want to wait to do a meet until I am strong though. That would just become me putting it off forever until. I have found one that is close by and Raw, it is in November. I am considering doing that one. I don't know really anything about meet protocol, and differences between lifting federations.

Do you know any sources that could explain these differences to me and where I could find the rules for the organization I am lifting under?

Thanks for stopping by:spin:

kittenHOSS
09-01-2010, 08:38 PM
I am looking for meets after December. I am very busy right now with school. I don't want to wait to do a meet until I am strong though. That would just become me putting it off forever until. I have found one that is close by and Raw, it is in November. I am considering doing that one. I don't know really anything about meet protocol, and differences between lifting federations.

Do you know any sources that could explain these differences to me and where I could find the rules for the organization I am lifting under?

Thanks for stopping by:spin:

I'm glad you are doing a meet Twitch. Are we ever strong though? We can always be stronger so a person could wait forever to compete if they waited until they were 'strong'. Do what so few are willing to do and that's to have the courage to step on the platform. It doesn't matter what you lift, just lift for you and continually push yourself to get stronger. The fight is yours and yours alone so battle hard and battle furious.

Go to powerliftingwatch.com. They have a section with a chart with all the fed and a break down of each fed. I think it's exactly what you are looking for.

twitch
09-01-2010, 10:01 PM
Thanks Hoss. I'll check it out.

Quote for thought: Tough times don't last; tough people do.

twitch
09-03-2010, 04:48 PM
DE Bench
115x4x3
ME Bench
205-1,225-1,205-1
Skulls
95-10,95-15,115-5(sloppy)ss w/ very close grip BP 115-10
Lateral Raises ss w/ Machine Preacher Curlz
30-12 ss 140-9
30-12 ss 140-6-2|125-2|95-6|50-10 (Vertical lines indicated Drop set)

Ab Crunch Machine
155-20,185-7,155-20

While working on ME Bench I noticed I flare my elbows. This needs to be addressed. So now I will put extra focus on my triceps. I am thinking a close grip decline next ME bench session. Then skulls after.

twitch
09-04-2010, 10:28 AM
9/4
I biked to a place I want to work at. Round trip took 48 minutes. Not bad, I totally overestimated the time I thought it would take. I biked fasted in the morning.

twitch
09-05-2010, 12:38 PM
9/5
ME Deadlift
315x2Rep PR,325-1PR,275-1
DE Deadlift
160x6x1
45 degree Hypers of varying lengths
90-15,90-12,90-20
Leg Press
360-10,450-10,450-12

Wasn't feeling it today. Sure I set a PR but I knew it was coming. My deadlifts are so slow. This needs to be addressed. My form wasn't there today. I haven't deadlifted in like a 3-4 weeks.

LudiWithKnives
09-05-2010, 01:35 PM
Skipped morning classes for volume upper body.

that sounds like a good thing to be doing.... lol

twitch
09-05-2010, 03:55 PM
that sounds like a good thing to be doing.... lol

^ㅂ^ It was a good session.

vamshi
09-05-2010, 11:13 PM
nice deadlifting dude.

What portion of the lift are you slow on? When i maxed, i noticed that ocassionally, once i get a couple inches past the knees, the bar will slow a lot. Ill get the lift, but its a complete test of willpower at some point in the lift.

PumaKrieg
09-05-2010, 11:44 PM
that sounds like a good thing to be doing.... lol

It's the only way to do it. You have to set your priorities early on.

twitch
09-07-2010, 09:24 PM
9/7
Improv back work stuff today at school + 6 hours of Calc 2, Chem. I did not get to practice with my guitar today.
nice deadlifting dude.

What portion of the lift are you slow on? When i maxed, i noticed that ocassionally, once i get a couple inches past the knees, the bar will slow a lot. Ill get the lift, but its a complete test of willpower at some point in the lift.
Thanks sushi. I am slow mid way up the shins.

It's the only way to do it. You have to set your priorities early on.
So true.

twitch
09-11-2010, 08:19 AM
9/10
Box Squats
225-1,225-2,235-1,245-1PR
SLDL
225-10,225-12,250-5(Grip was failing)
Hanging Leg Raises
BW-12,BW-8,BW-8
Ab Crunches
155-10,140-12

twitch
09-12-2010, 04:09 PM
9/12
BB Flat
205-1,230-0,230-0(got closer this time)

Seated Smith Military
Bar+140-7,+140-5,+140-5,+150-5

ChinsPR
+35-8,+35-8

T-Bar RowPr
160-8,170-8

Farmers Walks
2x the distance last time for 6 passes with 140 pounds.

Was hoping for a bench PR. At least the chins and rows are still moving. This was my last training session before deloading. I think I will drop the ME movement for the next 1-2 weeks and do some sub maximal work.

twitch
09-20-2010, 09:28 PM
Dropped frequency and intensity for this deload, instead of just taking the time off.
9/16
SE Low ass box squat
135-10,135-10,135-10

GM
135-10

Wow, I finally did it. I have the mobility to squat below parallel. Feels great. Weight was light as hell, but below parallel none-the-less.

9-19
SE BB Decline
185(~80%)-3,185-5,185-5,185-5

Seated BB Military
115-5,115-5,115-5

Ab Crunch Machine
170-11,170-6,155-12,155-12

Rotator Cuff Cable work
Innies- 20-20,25-20,30-15
Outties-15-20,20-20,25-15

My rotator is way stronger now. Probably explains why my max Bench went from 200 to 225 in 2 months.

Submax effort felt great. When I start training more frequently I may have 2 SE days alternating every 3 weeks with DE and 2 ME days.

http://www.elitefts.com/documents/Questioning_Training_Methodology.htm
http://www.elitefts.com/documents/prilepins_chart.htm

twitch
09-22-2010, 09:38 PM
9-22
ME Low Box Squat
225-1,240-1,250-0(glued to the box yet again)

DE
115x6x2

GMs
115-10,135-8,150-6

Hanging leg raises
BW-15,10,8

Pathetic/10
I need to do some paused free squats and work on speed. I feel rather frustrated. My PRs are drying up.

One plus is I have no fear of getting stapled anymore. I have gotten stapled enough now. Also, I used to sort of dread squats. Now I can't wait to get to the rack and get slammed on my ass by the heavy weight on my back.

I've been thinking about running exmgq's Squat and DL only 3 day split.

twitch
09-24-2010, 10:31 PM
9-24
I arrived at the gym and started stretching. Halfway through my stretches I heard jumper by third eye blind and thought of Wes. I started my CNS warmup circuit and I noticed my CNS was pretty on, despite training so late after a long and shitty week.

ME Bench:
BB Decline
210-1,225-1,235-1PR,240-1PR

Skulls
95-10,105-6,105-8

Chins
+35-8,+35-9PR

T-Bar
145-10,150-10

Plus 10 pounds on my BB Decline and one extra rep on my chin ups. I didn't push my T-bar rows at all. Great session.

On a negative note: I am 5 pounds away from decline benching my squat weight.

twitch
09-26-2010, 07:12 PM
9-26
ME Sumo DL
295-1, 295-0 Fuck sumo

Conv. DL
295-1,315x3Rep PR

GMs
135-8,155-6,155-8

EZ bar curls
65-8,85-8,100-10PR,85-22

My ME suggests that I should pull conv. I haven't pulled sumo for awhile so that might be why 295 stapled me. GMs felt okay. I had a great arch on 155-6 and they went up easily. After that I didn't feel like "TEARING DAT HAMMY OFF DA BONE," with weighted back/hamstring raises. I opted for brocep curls instead. I rarely curl, and I put on like 15 pounds and a couple extra reps just from getting stronger on other exercises.

I think I have found a frequency and intensity that works well for me. Just looking at the last few pages of my journal, I can see PRs everywhere. I am getting better at listening to my body as well.

I really want to out deadlift sushi.

I might be getting a job soon. I had an interview today and it went well.

vamshi
09-26-2010, 08:02 PM
I really want to out deadlift sushi.


nice pr dude.

Lulz. you'll catch up quickly. only 10 lbs behind.

twitch
09-26-2010, 08:11 PM
You are studying cal and chem at college. What career path are you looking at?

vamshi
09-26-2010, 08:16 PM
Im hoping to go to either medical or dental school.

Gonzomedic
09-27-2010, 09:41 AM
Nice PR dude!!

SkinnyEuro
09-29-2010, 10:30 PM
haha thanks for the calculations twitch :P I donno how you do 240 lbs bench that's insane. Your chest doesn't look THAT huge, maybe cuz the pic is small. But you keep up the good work too main, you have some nice lifts, especially your deads.

twitch
10-01-2010, 07:55 PM
10-1
SE Paused BB Free Squat(73%)
180-6,180-6,180-6

45 Degree Back Raise
BW+90-10,95-15,95-12

Chin Ups
+45-7,+45-7

N-Grip
+35-8

Wide Grip
+25-6

I need more strength in the hole for squats. Depth is way better. I go past parallel every time now. This was a week from hell.

haha thanks for the calculations twitch :P I donno how you do 240 lbs bench that's insane. Your chest doesn't look THAT huge, maybe cuz the pic is small. But you keep up the good work too main, you have some nice lifts, especially your deads.
Hardly insane, but thanks(at least it is insane to someone). I have very long arms too and other shit leverages. I want 250 decline by the end of the year.

Nice PR dude!!
Thanks! It is like my bench progress has been switched with what should be squat progress.

twitch
10-03-2010, 05:32 PM
10/3
SE Paused BB Flat
185-3(82%),195-3(86%),195-4(still had 1-2 left)

DE BB Flat
125x6x3

Seated Military
115-8,135-3(awful setup), 115-15

Skulls
75-8,85-5,95-5

3rd set of Pauses felt really strong and the weight flew up. My wrists were in a perfect position. Next week I will try for a bench PR.

twitch
10-05-2010, 08:54 PM
10-5
SE Paused Free Squat
185(75%)-6,185-6,185-6

DE Free Squat
125(51%)-2(too slow),115(47%)-2,115-2(too slow),95(39%)-2,95-2,95-2

Hanging Leg Raises
bw-8,-8,-9,-10

Speed and hole strength are my weaknesses. I can't even benefit from ME work because there is such a huge disparity between my hole strength and my top end strength.

I am going to hit DE and Paused work frequently.


Gym Story
I had some swole mofo check my squat depth. He said it was good and my form was good also. He asks me to come get him when I am done with the rack, so he can tear it up before someone else grabs it. I finish my sets and go let him know that I am done.

I go to put my shoes, and I consider watching him hit some heavy squat singles. He grabs the bar and gets in a military position. Ever hopeful, I assume he is probably just going to get some blood flowing in his shoulders. Then he lowers the bar. It hits the guards. My heart sinks as I know what is going to happen next. He takes a close double underhand grip and bangs out a set of curls. Son...I was disappoint.

vamshi
10-05-2010, 09:17 PM
Nice squatting twitch.

Strong anticipation on that story lol.

kittenHOSS
10-05-2010, 09:28 PM
10/3
SE Paused BB Flat
185-3(82%),195-3(86%),195-4(still had 1-2 left)

DE BB Flat
125x6x3

Seated Military
115-8,135-3(awful setup), 115-15
Skulls
75-8,85-5,95-5

3rd set of Pauses felt really strong and the weight flew up. My wrists were in a perfect position. Next week I will try for a bench PR.

Congrats on your pull PR.

On your seated military, was the goal 135 x 3 or is that what you got? Makes sense if your set up was off, hence banging out 115 x 15 after.

Good story.....did you hang your head, let out a huge exhale and walk away?

twitch
10-05-2010, 10:17 PM
Nice squatting twitch.

Strong anticipation on that story lol.
Who am I to think someone would squat in the rack?

Congrats on your pull PR.

On your seated military, was the goal 135 x 3 or is that what you got? Makes sense if your set up was off, hence banging out 115 x 15 after.

Good story.....did you hang your head, let out a huge exhale and walk away?

I could only get 135x3. I had a really bad set up on those. I usually hit like 135x8. About the guy at my gym, I just said, "fucking curls" under my breath and walked away.

You are pretty damn experienced Khoss. Do you have any suggestions for how to get more out of DE work? Perhaps waving the intensity on a weekly basis? Feel free to send me a PM if you have any bright ideas. Thanks for stopping by!

Texas Savage
10-05-2010, 11:25 PM
Awesome progress dude!! Deads and bench are looking good!

vamshi
10-05-2010, 11:39 PM
Its weird dude.

Ive talked to a couple huge guys. One conversation i remember in particular was with a huge guy(6'2'' 240 lbs, lean) that was waiting in line at an amusement park. The guy did really light leg presses, never squatted and could push press 275 lbs, but culd pull 630 lbs for a single, benched 405 for a triple. Upper body mass monster, legs seemed to be in proportion to his upper body. Guy's arms were as big as my head..

kittenHOSS
10-06-2010, 09:16 PM
Twitch....I'm not exactly the right person to give advice on this topic. I pick up heavy things and then put them down. The next week I try and pick up heavier things. My training is extremely simple and uncomplicated. What I lack in sophistication I make up for with tenacity, determination and dilligence.

One suggestion I will make is to get a video camera (I have a flip camera - works perfect for this purpose and is cheap) and I video almost all my main lifts. I view the set during rest periods and pick apart the lift. When I get stuck and can't figure out my errors or what I can change, I send the vids to trusted friends.

twitch
10-09-2010, 04:30 PM
ME BB FlatPR
225-1(fail on second),230-1(+5 pr),225-2(+1 rep pr)

DE BB Flat
125x3x3 Varying Grips

Kroc Rows
130-10,110-20

Rotator Cuff Work

Fuck yeah, I love bench PRs. XFactor, get some! 20 pounds to 250!

vamshi
10-09-2010, 04:38 PM
Congrats on the bench PR.

twitch
10-09-2010, 04:42 PM
Congrats on the bench PR.

I gain so easily on my bench. It is great! Every month or so now I make consistent progress. I need a 3 board now to overload my sticking point.

twitch
10-15-2010, 06:46 PM
10-15
Back from a week off and ready to kick some ass. I finished the second part of my job interview today and it was very short. Not really sure what what to expect. I really hope they hire me.

ME Deficit Deads
275-1,300-1,315-1

Modified RE Deficit Deads
225-20,225-10

Chin Ups
BW+50x3x5

Unilateral Calf Raise on Leg Press SS W/ BB Curls
360-8,90-8
270-10,90-8
270-10,90-8

That was the first time I did deadlifts from a deficit. It felt weird and I couldn't figure out how to lean back. 315 was surprisingly light. 225-20 was intense I had a fucking sick pump after that. Great day today.

kittenHOSS
10-15-2010, 07:59 PM
Impressive benching Twitch and great work on deficits. You've pulled very close to your from the floor max which is tough. Wonder if your regular pull has gone up?

Ohhhhh details on your job interview?

twitch
10-15-2010, 09:05 PM
Impressive benching Twitch and great work on deficits. You've pulled very close to your from the floor max which is tough. Wonder if your regular pull has gone up?

Ohhhhh details on your job interview?

If I could only improve my freakin' squats. I think the weak link is my speed and hole strength is lacking. I bet my regular pull is around 340 now. I won't be testing my regular pull for a month or so. My grip is way better now. I bet I could double overhand 315.

In the first part of the interview(last week) we talked about my strengths, why I want to work at the place I am applying fore, etc...

At my interview(today) we talked about where I am looking to go in the company and what my plans are for college. I told Julie(the lady interviewing me)that I have a scholarship that I have requires that I do 2 years of community college before I go to a state university. I am looking to transfer to the University of Florida. So I will be in the same area for a few years after HS. I think that is what she wanted to hear because after that the interview ended. Oh man I hope I get this job!

Thanks for stopping by!

twitch
10-16-2010, 10:57 AM
yes! I got the job wooh! Omfg i am so happy to finally have a job! Orientation MONDAY!

kittenHOSS
10-16-2010, 04:35 PM
CONGRATS! I am so happy for you Twitch :)

twitch
10-16-2010, 09:21 PM
Thanks Hoss! You are looking pretty lean. Can't wait till I see you total elite.

vamshi
10-16-2010, 11:36 PM
Congrats on the Job.

Whats exmgq's squat and deadlift only routine? I dont think ive seen it before.

EDIT: There may have been a thread where a squat twice a week and accessory exercise routine..but i cant find it.

twitch
10-17-2010, 09:20 AM
Congrats on the Job.

Whats exmgq's squat and deadlift only routine? I dont think ive seen it before.

EDIT: There may have been a thread where a squat twice a week and accessory exercise routine..but i cant find it.

A percentage based routine that john made where only squatting and deadlifting are done. My bench is moving to nicely to abandon it.

twitch
10-17-2010, 07:02 PM
ME Skinny Bar Decline
225-1(Flew up), 250-0,240-1

Standing OHP (Strict)
95-6, 95-7, 95-8

Farmers Walk
80s for 6 back and forth passes

Ab Stuff


Captain Quick-hands took the 250 away from me before I could struggle with it. I likely would not have gotten it anyway. 240-1 went up quicker that last time. I was reminded today how much I suck at standing overhead pressing.

Gym Story:
I talked to some guy at my gym about Jersey Shore then some how we got on the subject of protein intake. He doubts I take in 360 grams a day. He told me I need 1.25x body weight to grow. It works for him is is 5'8'' 215 lean. He said pro bodybuilders don't even take in that much. He was a really nice guy, but I never saw much progress until I started going over 1.5x body weight.

DOA
10-17-2010, 07:10 PM
LOL show him kai greene's video where he says he takes in 500-1000 grams a day. The reason think 360 is an unreachable number is because people eat too much grains and not enough meat.

vamshi
10-17-2010, 07:46 PM
Meat proteinz = win.

So much protein in such little food.

SkinnyEuro
10-20-2010, 09:59 PM
Haha, thats weird man. I donno how your squat is so far off from your deads lol. Have you been pushing yourself?

twitch
10-23-2010, 02:39 PM
10-19
DE Low Box Squat
135-3,135-3,120-2,120-2,120-2,115-2,115-2,115-2

DE Conv. Pulls
135-2,150x8x1

SLDL(Light)
225-7, 225-8

10-23
ME Low Box Squat
225-1,250-1,250-1(+5 lbs PR)

DE Low Box Squats
125x6x2

Chin-Ups
+50-8(+3 rep PR),+55-5,+55-5(+5 lbs PR)

My speed is getting better on the squats. I can finally speed squat 50% of my 1RM. I found a great groove on the DE Pulls. Chins are getting damn strong. I'm up about 10 lbs when I started the bulk and still have visible abs. I can't believe I hit a squat PR after working close.

Been busy with school, girls, job, and training. Stay smashing weight.

twitch
10-26-2010, 08:30 PM
10-26
ME BB Decline W/ Skinny Bar
225-1,245-1PR, 230-0

Tools to avoid: Ab wheel, Skinny Bar

I wobbled on the 245. On the 230 after unracking the bar my wrist wobbled to much and I tweaked my wrist. I stopped after that because I didn't want to do any sever damage to it. A big thank you to everyone who has injured themselves from stupidity; I have learned from your mistakes.

Just a minor tweak, should be good to go soon.

twitch
11-04-2010, 08:27 PM
10-28
DE Deads Conv.
165x6x1

BB Rows(Sloppy)PR
185x2x6

Pullups
+25x2x8

Ab Work

11-2
ME Box Squat
225-1,235-1,255-1+5lbs PR

DE Squat
125-2,125-2(Too Slow),115x4x2

Pullups
+25-8, +30-8 +30-9+5lbs and +1 repPR

Ab Work SS/w Curls

11-4
ME BB Decline
225-1,245-1, 225-2

Seated Military
135-8,145-5(Spotted on last rep)

Dips
+45-9,+45-7
Most stuff today was pushed close to failure. The decline moved slightly quicker than last time.


I've been busy working on non-weightlifting goals, but I have been making steady progress.

twitch
11-06-2010, 07:09 PM
11-6
DE Free Squat
125x6x2

DE Deadlifts
165-1,175-1,185x7x1

GM(close stance)
185-8,185-8PR

Rotator work

Ab work

Thanks to exmgq's deadlift tips and a few ripptoe vids my DE weight flew up. I used like 25 pounds more than usual and it still felt easy.

twitch
11-11-2010, 03:28 PM
11-11
ME Paused Close-grip BB Flat
205-1,225-1 Stopped here because I haven't benched flat in a while and it makes my lower back really sore. I will be on my feet all day tomorrow.

Seated BB Military
135-5,145-6(spotter touch on last),145-4

Dips
This time: +45-9, +45-6, +45-6 @181.5lbs
Last time: +45-9 @171.5lbs

BB Rows
135-12,185-8+2 rep PR

I pretty sure my regular flat bench has gone up. I really don't like bb rows. The movement feels so weird for me.

twitch
11-13-2010, 02:53 PM
11-13
ME Conv Deads
315-1,335-1,345-1+20lbs

SLDL
225-9,225-10-5(not to failure, grip went)

Pullups
+25-10(+2 Reps)

Wooh, I got a 20 lb pr on deads. Not as good as you might think.

I was not feeling it at all today. During my warmups my speed weight was slowish. CNS was not very hot today. Sleep was off. I only at one meal before training. I trained at a different time. I know I can get more than 20lbs.

Not a good day, for training.

twitch
11-16-2010, 02:17 PM
11-16
ME CG BB Flat
205-1,225-1(fail on second), 230-1

Seated Military
135-5,145-6(no spotter),155-0(what the fuck?)

Dips
+45-12+3 Rep PR,+55-8

BB Row
135-8,195-8,195-8+10lb PR

Ab Machine
185-12, THE STACK-7

My training is always tip top when I skip school. I took the pause out of my ME movement. I CG benched my max. I feel a strong PR coming. Last week I got 6 @ 145 with spotter touches. I was blown away on the 155. I had a bad set-up. Finally hit the stack on abs.

twitch
11-23-2010, 09:27 PM
11-23
Back from a deload

ME Paused Squats
225-3,235-1,235

45 back raises
100-10,100-10

Chin-ups
+50-8,+50-7

Squats were deep(below parallel) and long. I am getting stronger in the hole. Gettin' at it like usual.

twitch
11-27-2010, 05:30 PM
11-27
ME BB Flat
235-1,240-1(+10lb PR),225-2

Seated Military
145-8(+1 rep), 145-3

Dips
+45-6, +45-8

BB Rows
195-8,195-8

HELL YEAH! +10lbs to the bench. My progress is unstoppable!

I'll post other details later.

vamshi
11-27-2010, 07:06 PM
11-13
ME Conv Deads
345-1+20lbs

Not a good day for training.



I wholeheartedly disagree bro. +20 lbs on a 1RM PR anyday is great!


HELL YEAH! +10lbs to the bench. My progress is unstoppable!


And for that...i envy you so much...

twitch
11-27-2010, 09:41 PM
I think I have discovered absolute magic as far as training goes. Eating 350+grams of protein helps too.

I was inspired after I was done benching. I wrote this verse in about a minute and a half.

Bicep warriors wish they could be me
I make plateaus dissappear, but no I am not Houdini---More like colombu
Post workout is some beefy fucking gumbo
Just hit 240! I am sittin' on the bench
Liquid H.G.H., my thirst I am bout to quench.

If I am ever up your way Sushi, we are going to have a nice session. Oh, and Xfactor, GET AT ME!

vamshi
11-27-2010, 09:48 PM
Do you live in PA?

My current gym is real nice, equipment wise.

http://www.realfitwc.com/images/free_weights.jpg
http://www.realfitwc.com/images/free_weights_2.jpg

twitch
11-27-2010, 09:51 PM
No, I live in FL, but I will probably be up your way this summer visiting the family.

Nice machines, bro. How many do they have for da gunz?

In all seriousness do you have a GHR, Reverse Hyper, or Back Raise?

vamshi
11-27-2010, 09:53 PM
for arms, all they have are a hammer strength extension and hammer strength preacher curl.

We dont have Reverse Hyper, but we do have back raise and GHR.
Lotsa good places to get good food too.

twitch
11-29-2010, 09:13 PM
ME Paused Squat
225-3(Lost form on last), 235-1, 235-1

45 degree back raises
+100-10, 100-10,100-10

Chin-ups
+55-8(+5 lb PR), +55-5,+55-5

Hanging Leg Raises SS w/ Cable Curls
BW-8, Some weight -12
BW-8 Same weight -12

Just need to work on keeping my arch on the way up on squats. I bought a self zeroing food scale today. Time to get precise. BW @184.2

Joe
11-29-2010, 09:17 PM
keep hittin the prs twitch

twitch
11-29-2010, 09:29 PM
keep hittin the prs twitch
I wouldn't have it any other way. Thanks for stopping by.

twitch
12-05-2010, 07:31 PM
12-02
DE Free Squat
135x6x2

Back Work

12-05
ME BB Flat
225-3

DE BB Flat
120-3, 135x3x3

Military
135-5,150-6,150-3

Dips
+45-8,+55-6

Rotator work

Bad session overall. I slept and ate poorly. I worked all weekend, and I trained at I different time this week.

twitch
12-07-2010, 08:54 PM
12-07
DE Free Squats
135x6x2

DE Conv Deads
185x2x1
195x4x1

Unilateral calf work
270-10,320-5,320-6

NG Chinups
+60-8,+60-6,+60-5


My speed for squats is getting better. I had the 1st rep of the 5th set was absolutely perfect and the weight felt like 45lbs. After I did that I was just shocked how light it felt. I couldn't replicate that perfect rep though.

NG Chinups are solid @185

twitch
12-09-2010, 09:43 PM
12-09
ME CG Flat BB
225-1,230-1,235-f(Stuck about 4 inches of the chest)

Push Press
95-7,115-4,115-6

Skulls
95-10,115-6,115-8

Hanging Leg Raises n Curls

Rotator cuff work

twitch
12-12-2010, 08:18 PM
12-12
Gym Story:
I forgot there was a parade today directly in front of my gym. It was blocked off for about 1.5 past it. I could not get over to enter my gym. It was raining also. Most would have said fuck it and gone home. They would have seen it as an inconvenience. I saw it as an opportunity for extra physical and mental conditioning.

I parked a this lil sandwich shop outside the parade zone. I sprinted in the rain between people for a total of 3 miles to train. I worked all weekend on my feet.

ME Snatch Grip Deads (KHoss inspired)
275-0, 275-1,275-1,285-1

GMs
135-10,185-8

T-bar Rows
180-10(+10lbs, +2 Reps), 180-8

Work is going swell. I am getting cross trained and picking up some extra hours soon.

twitch
12-16-2010, 07:44 PM
I skipped Tuesday's workout.
12-16
ME CG BB Flat
225-1,235-1(+5lbs),240-1(+10lbs)

DE CG BB Flat
135x5x3

Push Press
95-8,115-3f(Fail on 3rd), 95-8(Way more push on these)

Rotator cuff work

240 was ugly, but went up. No way would it count for a legal lift. For a gym max, I'll take it. After ME and DE work I didn't have any gas left. I have 1 more day until winter break.

twitch
12-17-2010, 02:56 PM
I woke up this morning feeling like I was going to vomit. I have had that feeling pretty much all day. My appetite is way low. I am very stiff and extremely sore everywhere. My head hurts and my eyes and ears are noticeably warmer.

Is it possible to make yourself sick from pushing to hard in the gym?

Pinwheelz
12-17-2010, 09:08 PM
Hope you feel better Twitch. Great pressing!

hallgod33
12-18-2010, 01:22 PM
I bet that fucking keesh (SP?) was good though.

twitch
12-18-2010, 04:08 PM
Dane?

hallgod33
12-18-2010, 09:46 PM
lol Yeah.

kittenHOSS
12-18-2010, 10:29 PM
Damn twitchers....I need to check in more often. Things are moving well in here. Sweet pressing and weighted chins. GREAT job on the snatch grip DL's the other day. BIG BACK!

Are you able to get some vid of your squats?

twitch
12-18-2010, 10:45 PM
I am going to see what I can do about getting video. I have a camera, but I am having some computer driver issues and some other undiagnosed computer issues. My pressing is progressing, so I'm going to keep on keeping on and stay smashing weight.

I don't know why, but it seems like my lower body progress is very cyclical and my upper body progress is rather linear. This is pretty opposite of the norm.

Dane, it is great to have you on the board here. Tons of strong people with absolutely sick lifts.
http://www.ironaddicts.com/forums/showthread.php?t=26317
http://www.ironaddicts.com/forums/showthread.php?t=26207

Just make sure to read the rules, and things will be gravy. People don't fuck around here. We should get a session in together while we are on break.

hallgod33
12-19-2010, 01:41 PM
Okie dokey, will do. FB me or smething for when we should lift, Hopefully a leg day, we can get your squats in order. Or a press day, cuz my bench sucks.

twitch
12-20-2010, 03:20 PM
12-20
Paused BB Free Squats
225-1,245-1(+10lbs),265-0,225-2

GMs
135-12,185-9(+1 rep)

T-bar Rows
180-10,190-8(+10lbs)

Body weight is way down. Working has gotten in the way of training. I started logging my food again. I'm about to get shit on track. Guess were I am about to go? :rofl:

twitch
12-22-2010, 12:14 PM
12-22
Farmers Walks
140x6 passes

Conditioning circuit
1 Round

twitch
12-22-2010, 10:47 PM
I feel well again. My hunger is back and I no longer feel like I have to throw up.
Joe is so right about the body rejecting food after overeating for extended periods of time. I killed about 400g of protein today.

twitch
12-23-2010, 06:10 PM
12-23
ME Close(er) Grip Bench
225-1,240-0,225-2

I brought the grip in significantly and touched my chest with a slight pause. Much better than that sloppy shit from before.

Push Press
95-8,115-7F,115-3

Skulls
75-8,95-6, 115-Some negative action

NG Chins
+60-7,+60-5

Honestly I was fucking gassed by the time I got to the chins

Rotator work

Solid session overall.

hallgod33
12-23-2010, 09:15 PM
Damn, son, nice pushing. The squatting is getting a lot better too, looks about par for my paused squats. You catching up. And goddamn, 400g's, from MEALS? I 'mirin' bruh.

kittenHOSS
12-23-2010, 09:23 PM
Solid work on the paused squats buddy.

You are really moving in the right direction. Eat up and rest up so you can eff sh$t up in the gym!

Have a great xmas twitchers.

vamshi
12-23-2010, 09:51 PM
Guess were I am about to go? :rofl:

Vacation?

twitch
12-23-2010, 10:25 PM
Damn, son, nice pushing. The squatting is getting a lot better too, looks about par for my paused squats. You catching up. And goddamn, 400g's, from MEALS? I 'mirin' bruh.
You ratio of height and bodyweight to squat weight slays mine. What can I say? I EAT.

Dane we are going to kill it next thursday and especially saturday, with some brutal straight bar pulling.

Solid work on the paused squats buddy.

You are really moving in the right direction. Eat up and rest up so you can eff sh$t up in the gym!

Have a great xmas twitchers.
I might not be moving fast, but I am moving in the right direction. That is what counts. Speed, hole power, and technique will build the momentum. I want to get some vids up. My bench technique is pretty tight. Dead technique is fair.

I will have a wonderful Christmas. I bought a 2lb sirloin today for the 25th.:D
'Tis the season TO GET STRONGER.
Merry Christmas Pam :santa:

Vacation?
It was work, unfortunately. Thanks for the DC quote about self doubt. Reminded me that goals are not called, "things I can reasonably achieve with moderate effort." They should inspire you to greatness.

vamshi
12-23-2010, 10:45 PM
Np man. Im 300 something lbs away from my 1100 total, but really, its not that difficult when you hit lifts more often, and that extra practice goes a long way.

Eat, get under the bar, and SFW.

twitch
12-25-2010, 06:01 PM
Sirloin:
http://i865.photobucket.com/albums/ab219/DatCat_Steven/100_0318.jpg

Delmonico:
http://i865.photobucket.com/albums/ab219/DatCat_Steven/100_0317.jpg

Cooked on my new grill. They were cooked really evenly. Restaurant quality for sure.

ehopkins932
12-25-2010, 07:03 PM
Way to hit it hard dude. How are you structuring your accessory work?

twitch
12-25-2010, 08:17 PM
Accessories are usually about 6-10 reps. Over my loading cycles the reps get closer and closer to failure or they get heavier and are done with lower reps.
Usually start out with 1-2 sets then end up with 3-4 sets.

Above and beyond the plan, I go by how I feel.

ehopkins932
12-25-2010, 09:59 PM
Sounds good bro. I just finished the Reactive Training Manuel and I thinking how to incorporate that into assistance work.

twitch
12-26-2010, 09:12 AM
Do you have a link for that?

ehopkins932
12-26-2010, 12:52 PM
Youd have to buy it but here it is:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3054

It is about 80pages in total. It is kind of complicated and is something you need to read a few times over to put it all together. Im thinking of ways to implement into westside training.

Mike has a site where he has a log and answers questions: http://www.reactivetrainingsystems.com/

twitch
12-27-2010, 06:42 PM
12-27
SE Free Squats 4(sets)x8 @70%
185x4x8

NG Chin ups
+60-7,+60-8

Arc DB Rows
40-8,60-10

Push up-pull up conditioning circuit
2x20

Not squatting for more than 3 reps per set for the last 4 months has taken its toll. I was gassed. Arc DB rows felt weird.

twitch
12-29-2010, 12:16 PM
12-29
Farmers walks
75lb dbs x6 passes

Push up-pull up conditioning
1x20

kittenHOSS
12-29-2010, 01:08 PM
12-27
SE Free Squats 4(sets)x8 @70%
185x4x8

NG Chin ups
+60-7,+60-8

Arc DB Rows
40-8,60-10

Push up-pull up conditioning circuit
2x20

Not squatting for more than 3 reps per set for the last 4 months has taken its toll. I was gassed. Arc DB rows felt weird.

Isn't that the truth? I noticed the same thing. Anything over 8 for me blows me up. LOL

twitch
12-30-2010, 07:23 PM
12-30
ME BB Decline
235-1,250-1,260-1(+10lbs) Very sloppy

Push Press
95-6,115-7(last 3 partials), 115-6

Skulls
75-10,95-10,105-5

Rotator work

Solid session today with hallgod33 (http://www.ironaddicts.com/forums/member.php?u=27757)

Pinwheelz
12-31-2010, 12:49 AM
Talk about beastmode! Seriously man, any tips on bringing up my bench? I just started westside and I'm hoping the DE days help out.

ehopkins932
12-31-2010, 01:13 AM
Sick declines bro...nice job

twitch
12-31-2010, 11:55 AM
Sick declines bro...nice job
Thanks ehop. Now that I know how to train my bench, it is a lift I am proud of. I just need to workout my squat issue and everything will be gravy.

Talk about beastmode! Seriously man, any tips on bringing up my bench? I just started westside and I'm hoping the DE days help out.

I can't give you tips on your bench pin. I am not strength verified yet. I will tell you what I do for my bench though.

I just find what aspect of my bench is causing me to fail. Last week when I missed the close(r) grip bench I failed 4 inches off my chest. So for my declines this week I am unracking the weight from a lower peg(about 4 inches from my chest). This always helps me overload that sticking point. Then once overloaded the sticking point moves down or up. So I go with paused work or lockout work.

Speed is not really an issue for me. I can quickly bench 70% of my 1RM. I rarely have to train speed.

Pinwheelz
12-31-2010, 12:50 PM
Pretty neat especially since we have the same sticking point. How often have you been switching your ME movements?

twitch
12-31-2010, 02:10 PM
Every 3 weeks. I am glad you brought that up because I think I might need to switch my ME lower movements more often(I have two lower days 1 SE/DE and 1 ME).

twitch
01-01-2011, 08:55 PM
1-1
After a long day at work and walking home, I dragged my sorry ass to the gym with less than 35 minutes to train. Warm ups were minimal, my CNS wasn't the best, my feet were sore, and my lower back was achy. I SUCKED IT UP AND PULLED WEIGHT.

Conv. Deads
315-1,355-1(+10lbs) This was a extreme grinder.

Snatch Grip
225-5

SLDL
225-10, 275-1(+1 rep)

Pull ups
BW+50-5, bw-15

hallgod33 (http://www.ironaddicts.com/forums/member.php?u=27757) captured my top set on video. We had a pretty good improv session.

kittenHOSS
01-01-2011, 10:11 PM
Twitch - this is the stuff ^^^^^^^^ right there. Hell yeah. Make ZERO excuses. Take every opportunity to succeed.

twitch
01-01-2011, 10:34 PM
Twitch - this is the stuff ^^^^^^^^ right there. Hell yeah. Make ZERO excuses. Take every opportunity to succeed.

That is a personal goal of mine this year. To be more of a go-getter, procrastinate less, and make zero excuses.

I have seen wonderful change in myself this year. In and out of the weight room.

twitch
01-01-2011, 10:44 PM
355 DL
Form was okay. http://www.youtube.com/watch?v=1xu3UP9OhHg
Slight ass raising, and I didn't lean back as much.

twitch
01-04-2011, 09:53 PM
1-04
BB Free Squat
205x4x6 @ 80%

NG Chins
+60-6, +60-6

Heavy abs x 2 sets

First day back at school. I squatted wider than normal today. I like it.

twitch
01-06-2011, 08:25 PM
1-06
ME BB Decline
230-1,250-1(easy),260-0

Push Press
95-6,115-10(+3 reps),125-6(+10lbs)

Skulls
95-10,105-6(+1 rep)

Rotator work

I can no longer bench more than 250 without wrist support. It hurts too much. I have very small wrists. I also had a start on 260. Everything else was PR-ville. +10 lbs on push press blew my mind.

hallgod33
01-06-2011, 10:21 PM
If you're reliable with bringing em back, you can borrow the wrist wraps until you get your own, if you want. Otherwise, nice work. I'm sure to hear about it tomorrow. I like the squats :killtheimu:

EDIT: That's probably the coolest emoticon I've ever seen.

twitch
01-08-2011, 11:25 PM
1-08
Conv. Deads
335-1,360-1,365-1(+10lbs)

GMs
195-10(+1 rep +10lbs),205-6(+20lbs)

T-bar Rows
180-7,200-8(+10lbs)

I worked all day, and didn't eat much. Prepare to have your mind blown when I hit deads totally fresh, and my CNS is naturally hot.

I now believe GMs to be the toughest exercise in the 8-12 rep range, when handling weight close to your 8-12RM max(in fact nothing even comes close to how much I have to strain).

hallgod33
01-09-2011, 08:14 PM
Looks pretty damn awesome. Nice +10 lbs. And the good mornings lead me to believe tomorrow will suck for you. Hahahahaha.

kittenHOSS
01-09-2011, 09:15 PM
Definitely get some wrist wraps twitch. They make a helluva difference on taking pressure off your wrist.

Good work busting out PRs.

twitch
01-10-2011, 08:22 PM
1-10
SE Free Squat 5x3 85%-225
225-3,225-3,225-3,225-3,225-3

NG Chins
+60-9(+1 Rep @190lbs), +70-6(+10lbs)

Arc DB Rows
40-10,40-10

Heavy Abs x2

The squatting was very easy, and my form was pretty good. I love wide squatting. I am really happy that my chins are moving again...at a heavier body weight. I was right about backing off on them last week. My conditioning is on the up and up. Overall tonight was a very good session.

I won the employee of the month award today.

Pinwheelz
01-11-2011, 12:43 AM
Congrats on employee of the month!

Out of curiosity, what are arc DB Rows?

twitch
01-11-2011, 07:38 AM
There is a video explaining them on http://ocbarbell.blogspot.com/
Just scroll down.

twitch
01-11-2011, 05:18 PM
1-11
Push up-Pull up conditioning(1:1)
2x20

Tire Flips
4x8

twitch
01-12-2011, 04:39 PM
11-12
Left arm static holds 30 seconds
100lbsx4sets

kittenHOSS
01-12-2011, 11:47 PM
Seems the laws of attraction are working for you twitch - I'm not sure which is coming first, the solid efforts in the weight room or at work, but either way I'm sure they are playing off one another.

What is your weight at now?

twitch
01-13-2011, 08:22 PM
1-13
AM Grip Training:
Plate Pinches
20lbsx5setsx30-40seconds

Static Holds
100lb dbsx3setsx45seconds

PM Training:
ME Decline Bench
245-1,260-1(easy peasy),265-0

Military Press
135-5,150-4,135-8

Skulls
75lbsx2x10

I failed at my chest on 265. I will do paused work of some sort next rotation. I could tell today was going to be a good lifting day because I felt energized all day. When I got to the gym my CNS was extra warm after just a few circuits.

Seems the laws of attraction are working for you twitch - I'm not sure which is coming first, the solid efforts in the weight room or at work, but either way I'm sure they are playing off one another.

What is your weight at now?
I am puttin' in work everywhere, school included. My weight is 190lbs. I am up from 170lbs 6 months ago. Still pretty lean. BW +70(total 260) chin-ups for 6 reps is damn skippy.

Congratulations on becoming a moderator! You are always helpful, so I figured it would only be a matter of time until you became part of the staff.

Keep bustin' your ass and stay smashing weight, Pam.

twitch
01-17-2011, 05:31 PM
1-16
Conv. Deads
345-1,365-1,365-1

Didn't want to beat myself up before Tuesday. My grip is improving I pulled Left hand-over, Right hand-under. I usually pull the opposite.

twitch
01-18-2011, 09:52 PM
1-18
ME Paused Squat @90%
235x10(sets)x1

NG-Chins
+75-6,+75-5

Arc DB Rows
+50-10,+50-10

What an amazing training session! 235 felt like absolute pussy-ass weight. I cut the rests to two-minutes, added in some nasty 4-5 second pauses, and went below parallel.

I want to test my max so badly. I anticipate 275 for a 2 second pause. My form was tight. One set was so good that it felt 30 pounds lighter.

hallgod33
01-19-2011, 08:03 AM
I like, I like. You're gonna squat big weight in class, right? I wanna watch this.

twitch
01-20-2011, 06:52 PM
1-20
Push-up Pull-up Circuit 1to1
3x20

Pull ups
2x10

I am on a deload until 1/25. Today would have been ME Benching.

kittenHOSS
01-20-2011, 10:57 PM
1-18
ME Paused Squat @90%
235x10(sets)x1

NG-Chins
+75-6,+75-5

Arc DB Rows
+50-10,+50-10

What an amazing training session! 235 felt like absolute pussy-ass weight. I cut the rests to two-minutes, added in some nasty 4-5 second pauses, and went below parallel.

I want to test my max so badly. I anticipate 275 for a 2 second pause. My form was tight. One set was so good that it felt 30 pounds lighter.
Just curious why you are going to pause you max? There's no right or wrong answer - I'm just curious. If you banged out 235 x 10 there a good chance you will max out higher than 275. Keep your form tight, get angry at the bar and take it for a ride!

1-20
Push-up Pull-up Circuit 1to1
3x20

Pull ups
2x10

I am on a deload until 1/25. Today would have been ME Benching.
Very simple. I like!

twitch
02-03-2011, 08:59 PM
1-26
ME Paused Squat
245-1,275-1,275-1,275-1(+20lb PR)

1-27
ME Bench
230-1(Paused), 245-1(+5lbs PR), 250-0

DE Bench
1406x3

Military
135x2x8

1-31
Front Squats
95-5,135-5,135-5,185-4,185-4

SLDL
225-8,275-5,275-9(+3 reps),275-5

Haney Shrugs
225-8,225-8,315-6,315-6

2-2
ME Flat Bench
225-1(2 second pause),235-1(2 second pause), 250-1(+5lbs PR)(Grinder, no pause)

DE Flat Bench 60%
150x6x3
Some thoughts:
SB's percentage squat routine worked very well. I need to incorporate SE work for squats.The Front Squat rocks; it is one of the toughest exercises I have ever done. My bench is continuing to move, but I feel like progress is slowing down. I am creeping up on advanced numbers.

P.S. KHoss I paused my max because, I am still weak at the bottom of the squat.

DOA
02-03-2011, 10:02 PM
Looks like you beat me to 250 :( I haven't tested it since I hit 241 in october. I'm testing my maxes in 2-3 weeks and hoping for good things.

kittenHOSS
02-03-2011, 10:38 PM
Glad you've posted up twitch as I was ready to bump your log.

Congrats on the PRs.....stay the course....

curious: where did you fail on 250 x 0?

twitch
02-04-2011, 05:20 PM
I failed a few inches off of the chest.
2-4
DE Low Box Squat 60%
165x10x2

Chins
Unknown weightx6x10

Stricter than normal DB Rows
100-10,100-10

Tire Flips(With the big tire)
2x8

Smaller Tire
1x20

twitch
02-08-2011, 04:57 PM
2-7
Front Squats
135-5,185-1,205-1,225-1,235-1,185-5(+1 rep)

SLDL
225-5,275-5,315-3,315-2(grip)

Seated Calf Raise
2x10

2-8
Push-up Pull-up CND Circuit (1:1)
2x20

Tire Flips
5x10

twitch
02-09-2011, 09:53 PM
2-9
ME Illegal Wide Bench(Practically Snatch Grip) W/ a pause
225x3x1

DE Bench 62%
CG:155x2x3
WG:155x2x3
NG:155x4x3

Seated Military Press
135-7,155-4(+5lbs),135-8

Kroc Rows
130-12(+2 reps),130-9

Abs
3 Heavy Sets

My DE benching was very very fast.

twitch
02-13-2011, 07:26 PM
2-13
ME Conv. Deads
345-1, 365,-1, 375-0, 375-1(+10lbs)

GMs
135-8, 185-6, 205-8(+2 reps)

Wide-Neutral Grip Chins
+25-8, +45-7, +55-5-3

I worked all weekend, felt sluggish, and hit a 10lb PR. I should have 405 before graduation.

hallgod33
02-14-2011, 07:01 PM
You didn't tell me about the SLDL PR man. Good work.

twitch
02-16-2011, 07:38 AM
2-15
ME Illegal Wide Bench
220-1,230-1,235-1(Easy)

DE Bench-66%
NG(normal grip) 165x2x3
CG 165x2x3
WG 165x2x3

Military
135-5,155-6(+2 reps),145-3

Rotator work

Last night was a good night. I was ON. I pushed my DE percentages and the weight still went up quickly. I probably could have set a new max.

twitch
02-17-2011, 09:55 PM
2-17
ME Paused Squats
255-1,275-1,280-1(not deep enough),245-1,245-1,245-1,245-1,245-1

Seated Calves SS W/ DB Rows
90-15 130-8
140-15 130-10

Week 1: 70% - 5 sets of 8 (1 min rest)-192.5
Week 2: 80% - 5 sets of 6 (2 min rest)-220
Week 3: 85% - 6 sets of 3 (3 min rest)-233.75
Week 4: 90% - 10 sets of 1 (3 min rest)-247.5
Week 5 (Deload Week): 70% - 5 sets of 5 (1 min rest)-192.5

The above was written by SAND BLASTER from his article "Making Consistent Gains" in his blog.

Thoughts:
I haven't been sleeping properly and it shows. I am going to run SB's squat program again. I feel apprehensive and anxious about life.

Joe
02-17-2011, 10:00 PM
one day at a time twitch. your #s are looking good. dont worry everything will work itself out in the end

twitch
02-17-2011, 10:05 PM
It is probably normal for a young guy about to graduate from high school to feel anxious about life.

hallgod33
02-17-2011, 11:01 PM
Even thou everything you say sounds sarcastic, you know you can talk to me about that kinda stuff man.

Other than that, good squatting! You're nearly on my level.

twitch
02-20-2011, 08:40 PM
2-20
ME Deficit Deads(a 45lb plate)
315-2,335-2,335-1(easy dbl over)

GMs
185-8,195-8

Strict DB Rows
110-10

Krocs
130-20

Hanging Leg Raises
BW-12, BW-10

hallgod33
02-20-2011, 09:07 PM
Thanks for double overing my max DL. Deficit.

twitch
02-20-2011, 09:13 PM
I can't wait to military press what you bench. Once I get the squats under control there will be no hope(I should have tried volume back squats earlier).

I have to give it up to your 225x15 t-bar. That was impressive!

hallgod33
02-21-2011, 12:25 AM
Just wait til I T-bar your bench for reps. Then squat you and your mom for reps. Mwuahahahahaha!

twitch
02-22-2011, 09:31 PM
2-22
SE Squats70%-192.5
185-8(Paused),195-8(Paused),195-8(Paused),185-8,185-8

SLDL
135x2x10

Calves
90x2x20

Squats were brutal. I got in one more set than the last time I ran SB's program. I also paused 3 sets of the squats. I kept the rest shorter than last time. I still can't follow the guidelines for the program yet.

1st week is always the hardest.

twitch
03-01-2011, 10:16 PM
ME CG Bench
225-1,235-1,235-2

DE Bench 70%
Illegal Wide:175-3,175-3
Middle Fingers on Rings:175-3,175-3
Close Grip:175-3,175-3

NG Chins
+75-7(+1 rep),+75-5,+50-7

175 DE Benching was still fast enough to be speed work(probably the upper threshold for what I can quickly move)

3-1
SE Squats 5x6 80%-220
225-6(Paused, 2 min rest),225-6(Paused, 2 min rest), 225-6(3 min rest),
225-6(3 min rest),225-6

SLDL
225-8,225-8

NG Chins
+75-8,+50-10

Abs
155-12,The Stack-10

I did better with the rest periods this time(on squats).

I now have a foam roller and some TP protein.

twitch
03-03-2011, 09:27 PM
3-3
ME CG Bench
225-1,235-2,240-1(PR)

DE Bench-175 @70%
M finger on ring:175x2(sets)x3
Illegal Wide Grip:175x2x3
Close Grip:175x2x3

Military
155-6(Fail on 7th),155-4

Dips
+45-12

Band Rotator Work

twitch
03-06-2011, 10:07 PM
ME Deficit Deads(45lb plate)
315-1,335-1,350-1(easy dbl overhand after working on my feet all day)(+15lb PR)

GMs
135-8,185-8,205-5

Seated Calves
140-15

Standing Calves
225-25,315-15

twitch
03-08-2011, 10:08 PM
3-7
Plate Pinches
Two 10lb Plates-30seconds
Three 10lb Plates-15
Three 10lb Plates-15
Three 10lb Plates-20

Static Holds
225x4x30seconds

Foam Rolling & Stretching
30 Minutes

3-8
SE Squats-@85% 6x3
235-3,235-3(Paused),235-3(P),235-3(P),235-3(P),235-3(P)

Kroc Rows
130-10,130-10

Cable Rows
70-10,90-10

Standing Calf Raise
315-10,Stack-9,Stack-12

kittenHOSS
03-08-2011, 10:48 PM
Looks like you've kept things moving well Twitch. Consistency and dedication do a lifter good ;)

hallgod33
03-11-2011, 01:18 AM
Bro, I think you need to incorporate some leg press into your workouts, even though you're doing 6x3's. Your legs need more volume. But fuck you and your deadlift, why is it so heavy? :D

twitch
03-13-2011, 12:13 AM
3-13
ME CG Bench
225-1,235-1,225-1

ME Military
155-3,165-1,170-1,135-8

Biceps and tricep work

CND circuit

I feel very over reached. After Tuesdays squat workout I am going to deload, then test my maxes. My lower back is especially in need of some rest.

twitch
03-15-2011, 10:50 PM
3-15
ME Paused Squat 10x1 90% 247.5
250x10x1

DE Box Squat
135-3, 135-2, 155-2, 155-2

Hamstring Curls SS W/ Standing Calf Raises
150-8 W/ 395-10
150-8 W/ 395-10

I am now deloading. My lower back is beat.

SkinnyEuro
03-17-2011, 10:32 PM
When was the last time you tested your maxes twitch?

twitch
03-22-2011, 07:39 AM
I am about to do some testing right now. Here is last night's squat.
3-21
Squat warmups
95-8,95-5,135-5,135-3,185-3,215-3,245-1

ME Squat
275-1,285-1,295-1(+20 lbs)

T-bar
225-5,205-6


I am pleased that my squats are finally moving.

twitch
03-22-2011, 10:23 PM
3-22
30 Minutes of mobility work and stretching.

twitch
03-29-2011, 08:18 PM
3-24
ME 1.5 board
240-1,250-1,260-0

DB Shoulder Press
70-7,70-6

3-26
Farmers Walks(full passes)
50x2sets
70x3sets
90x2sets

Plate Pinches
Shoulder mobility

3-28
ME Deads
365-1

Strict DB Rows
130-8,130-8

Calves Unilateral
180-8,270-6,270-6,360-5,360-5

Abs
170x3x12sets

3-29
ME Bench
245-1,255-1(+5lbs PR)1,225-1

Push Press
115-5,135-3,135-5,115-8

Wide Grip Chins
+25-5,+50-7,+50-6

I've been dealing with lower back pain. I figured out the cause. I started sleeping on my stomach a while back and it makes me super stiff and sore.
My deadlifting session was subpar as a result. I did manage to restrain myself from pulling closer to my max to prevent injury risk. I haven't been feeling fantastic lately either. I'm just going to keep plowing. I won't succumb.

Things to avoid:
Skinny Bar
Ab Roller
Sleeping on my stomach
Sugar

I am at 194ish right now. I got a few shirts today, and I fill them out nicely. I'd like to recomp a little and improve my conditioning.

hallgod33
03-30-2011, 12:54 PM
Keep up the good work, man. Get your back in shape before you start pulling heavy, then rip it up. Nice bench PR is better than nothing, as well!

twitch
03-31-2011, 02:14 PM
3-31
Front Squats
Warmups:
45-8,95-6,135-3,165-2
Work Sets
195-2,225-2(+1 rep),225-1

Back Raise
+90-10,+130-6(+20lbs),+130-6,+130-6

Standing Calves
315-12, Stack-12

Calves on the Leg Press-unilateral
360-6,360(+40lbs)-6

Jump Rope-10 Minutes of intervals

I broke a few old PRs on some secondary movements today. This is not really surprising considering my main movements are going up by in large.

twitch
04-05-2011, 07:20 AM
4-4
ME Deads Conv.
345-1,365-1,385-1(+10 lbs)

Calves on Leg Press
360-8,360-12,450-10(+90lbs)

Seated Calves
140-12,140-12

Finally, a good training session. I've had a vicious cold streak since 3-24.

twitch
04-05-2011, 10:24 PM
4-5
ME CG Decline(1 inch from knurling and raised on a plate)
225-3,225-3(could have gotten 5),235-1

Push Press
95-8,115-8,135-5,95-8(strict set)

Wide Chins+50-3,+75-7(PR) +50-10

Decent session tonight. The game is won in the trenches.

Sand Blaster
04-05-2011, 10:25 PM
Nice journal and attitude!

SB

twitch
04-07-2011, 05:09 PM
4-7
HIIT jump rope for 15 minutes
Sprints for 7 minutes

hallgod33
04-09-2011, 11:35 PM
4-7
HIIT jump rope for 15 minutes
Sprints for 7 minutes

I like, I like.

SkinnyEuro
04-10-2011, 07:44 PM
sick deads man

twitch
04-10-2011, 09:42 PM
Got back from vacation today. I had the Chinese Disease...draggin' ass. I took a low dose stimulant, and then I felt super charged. I hit it hard.
4-10
ME Front Squats
225-3(+1 rep),245-0, 245-1(+10 lbs)

GMs
225-8(+20 lbs),225-8

Leg Press
270-8,360-8,450-10,450-10

Calves Leg Press(unilateral)
450-10,450-10

Wide Chins
+75-5,+50-12(+2 reps)

I played it conservatively on the GMs. Most other stuff was balls to the wall. Later I went out with some friends, ate a few footlong subs, and swam.

PHreak48
04-10-2011, 09:44 PM
Got back from vacation today. I had the Chinese Disease...draggin' ass. I took a low dose stimulant, and then I felt super charged. I hit it hard.
4-10
ME Front Squats
225-3(+1 rep),245-0, 245-1(+10 lbs)

GMs
225-8(+20 lbs),225-8

Leg Press
270-8,360-8,450-10,450-10

Calves Leg Press(unilateral)
450-10,450-10

Wide Chins
+75-5,+50-12(+2 reps)

I played it conservatively on the GMs. Most other stuff was balls to the wall. Later I went out with some friends, ate a few footlong subs, and swam.

Regardless of the draggin-ass, thats not a bad leg session at all kid! Great job, keep grinding!

twitch
04-11-2011, 08:20 PM
4-11
Grip work and foam rolling today. My glutes, middle back, and chest are super sore from training yesterday.

kittenHOSS
04-11-2011, 09:34 PM
Twitch you continue to impress. You are making steady progress and continue to chip away.

How good were those foot long subs?????

What is your bodyweight at now?

twitch
04-11-2011, 09:45 PM
I may not be blessed with great genetics, but I put in the extra work and focus on fundamentals. Everything a person needs to succeed is already inside. All to chip away at what I thought was impossible.

My bodyweight is about 190 now(down from 195). One benefit of being an ecto is that dropping fat is easily done.
The footlongs were roast beef-a-licious.

hallgod33
04-12-2011, 08:57 PM
I may not be blessed with great genetics, but I put in the extra work and focus on fundamentals. Everything a person needs to succeed is already inside. All to chip away at what I thought was impossible.

My bodyweight is about 190 now(down from 195). One benefit of being an ecto is that dropping fat is easily done.
The footlongs were roast beef-a-licious.

Oh, bang off, mate. You gain strength like no one's business. 99 problems, but a bench ain't one. Solid leg session, the leg press will do you good, and make ME squats work for you, by giving you the volume.

twitch
04-12-2011, 09:06 PM
4-12
ME Decline
245-1,265-1(shit set up),275-1,285-1(+25lbs)

ME Military
135-2,155-1,185-1(+15lbs)

Sprints
10 minutes

Abs
200-5,200-5,155-20

I just felt like lifting heavy ass weight tonight. God damn 25 lbs on the Decline?! I was very surprised. The military PR was very ugly though. Pressing is definitely my strength. After this week I am going to run Sand Blaster's squat progression.

twitch
04-15-2011, 07:26 AM
4-14
ME Front Squats
225-3,225-3,225-2

Paused Leg Press
270-10,360-10

Calves
450-30(both),450-12,450-10

Pull Up/Push Up CND Circuit 1:1
3x20

My lower back has been getting so much work lately that I cut the GMs out.

twitch
04-18-2011, 08:29 PM
4-18
15 Minutes of conditioning
Mobility work

twitch
04-19-2011, 09:59 PM
4-19
Free Squat 70% 5x8 205
205-8(Paused),205-8(P),205-8(P),205-8(first 4 were paused),205-8

BB Rows
225-9,225-10,205-10

NG Chins
+75-5,+75-5

Abs
185-10,185-10,185-12

I thought my legs were going to explode. The first two weeks of SB's squat progression are rough. I love the 10 sets of 1. I am dying to hit a 315 squat!

twitch
04-20-2011, 10:42 PM
4-20
Holy Shit! Intense doms today.

Grip Work:
Plate Pinches and Static Holds

twitch
04-23-2011, 10:59 PM
4-22
ME Decline
245-1,275-1,275-0

DE Flat Bench
Wide Grip:155-3,155-3
Comp Grip:155-3,155-3
Close Grip:155-3,155-3

Military
155-7(fail),155-5,135-8

This is why I don't like morning training.

4-23
ME Deficit Deads
315-2,335-1,365-1

Back Raise
+90-10,+90-10,+90-11

Abs
200-10,200-10,170-12

Seated Calves
180-10

Standing Calves
395-20,395-20

Not bad for being on my feet for 6.5 hours with about 1.5 hours rest before the gym.

twitch
04-28-2011, 10:27 PM
I got sick over the weekend. I am feeling much better now. Not 100%, but I am going to tear it up tommorrow.

twitch
04-29-2011, 01:33 PM
4-29
Squats-80%
5 setsx6 repsx225(1st 3 sets were paused)

Back Raises with hamstring focus

Calves

Not a great session. Just another brick in the wall.

twitch
05-04-2011, 10:50 PM
5-1
Weak Bench Method
3x1
Overall, it was a crappy session.

5-4
Squats 85% 6x3
245x6x3

Back Raises
+90-10,+90-10,+90-10

Must grow bigger testicles

twitch
05-20-2011, 08:14 AM
A few updates:
I haven't been logging or training that much because I have been working a bunch. I started taking Jeet Kune Do classes, which I absolutely love. I am graduating tomorrow and ready to work hard. Strength is down a bit, but will come back with effort.

5-19
ME Bench
225-1, 245-1, 250-1, 225-1

Military
135-5, 135-5

JKD Class Later
This was the most intense cardio I have done in a very long time.

twitch
05-21-2011, 10:53 PM
5-21
Deload Squats
195-5,195-5,195-5

Abs
155-12,185-10,210-10

GMs
135-6,185-6

twitch
05-23-2011, 10:57 PM
Deads
315-1,335-1(much easier than before),365-0(lol, this used to be bitch weight)

Leg Press
270-10,360-10,450-10,500-13(+50 lbs +3 reps)

Calves unilateral
450-10,450-10

I was intrigued by the leg press PR. How is it that I improved in strength on a lift like that yet, most of my compounds are down. I think my strength is down just because, I worked to much and stressed my lower back.

I can already see some strength coming back, so no worries.

JKD class tonight was so fun. I mostly worked the bob and weave, and trapping.

twitch
05-25-2011, 03:34 PM
3-24and3-25
Last night after JKD class I went over the curriculum for my next belt test.

Today was 1hr and 30min of sparring. I learned my bob and weave sucks, but I was able to cover decently.

Things to work on are my bob and weave, loose cover and wing chun blocks.

My cardio is waaaaay up. I feel great.

twitch
05-26-2011, 07:38 PM
5-26
ME CG Bench
225-1,235-1,245-0

Military
135-5,145-5

Cable Rows
60-8,80-8,100-8,130(stack)-5