My Strength Training Journal

[gcs118]

Stats as of March 12, 2005
Sex: Male, Age: 18, Height: 5'8", Weight: 180-185 lbs

I decided to start up a journal here. The other website I'm at is more of a fitness/bodybuilding site and a moral support group. I'd rather gain much more strength and have real advice offered to me. Powerlifting seems much more practical to me than bodybuilding and general fitness.

Thanks to Firehawk for introducing me to this site and offering a lot of advice so far. Also wanna say thanks to EX for helping me bigtime with my squat form! Advice and criticisms are very much welcome!

[gcs118]

CHEST, Saturday, March 12, 2005
Bench Press 8 x 45 lbs, 3 x 95 lbs, 2 x 115 lbs, 1 x 135 lbs, 5 x 165 lbs (2 sec pause), 4 x 165 lbs (2 sec pause)
Dips BW x 6, BW+25 x 6, BW+35 x 6, BW+45 x 6
Side Laterals 10 x 15 lbs, 10 x 20 lbs, 8 x 20 lbs

Notes: First time ever doing paused bench pressing. Wow - it makes it so much more difficult! I held the bar at the bottom for 2 full seconds. Dips felt strong for me today. My last few reps on side laterals were poor form, and I didn't even have the energy to finish the second set (I quit when form failed).

All numbers in italics are warm up sets. I took advice from IA's post and Firehawk and changed my warm up for benching. Seemed to help out. I'll have to find proper warm ups for everything else now.

[Firehawk734]

Only advice i pass along to you is the advice that was given to me when I asked the same questions of these big fuckers on this site lol.

The warmup suggestion I gave you was exactly what Ex told me because i was wasting too much energy warming up too.


Glad you decided to put a journal up over here. I don't think you'll be sorry.

[Sand Blaster]

Nice session. I like the pause work a lot.

SB

[gcs118]

Firehawk ... advice is advice, I'll take it. I guess thanks to EX then for the warm ups :p

Silver ... Pause work feels great but it kicks my ass! haha

[exmgq]

keep posting bro.

[gcs118]

BACK, Monday, March 14, 2005
Deadlifts 6 x 135 lbs, 3 x 225 lbs, 2 x 275 lbs, 1 x 315 lbs, 4 x 335 lbs, 4 x 345 lbs, 2 x 355 lbs, 2 x 365 lbs
Chin Ups BW x 6, BW+15 x 5, BW+20 x 5
BORs 6 x 115 lbs, 6 x 115 lbs

Notes: The deadlifts today should not have felt as heavy as they did. I tried a new warm up, I usually do 6 x 45, 6 x 135, 6 x 225, then straight to 330+ for working sets. I think my lack of energy is from my diet. I just never feel like eating anymore. Any new deadlift routine is welcome, I think my 4,4,2,2 program has worn very thin lol!

Chin ups felt alright, and I tossed in some BORs. I hate BORs. I went light because I felt DRAINED after deadlifts, and especially after chin ups.

I couldn't get a deadlift video because I lifted alone today.

[exmgq]

so instead of 4 4 2 2 do 2x5 or 1x8. just change the reps for a while or do another lift all together. racks, sldl, gms. as examples.

[gcs118]

Going to the 2x5 sounds reasonable, or one hard set for 8, or Firehawk mentioned trying to do a set of 10 with the weight I can do for 8.

I've never done rack pulls, always conventional deadlift. SLDLs I leave to leg day. I used to alternate GMs and SLDLs but since I hurt my arm on GMs I haven't done them since. I think I pulled my bicep/elbow area from trying to lift the weight with my arms when heavy squatting and doing heavy GMs. Afraid to GM since : / All healed up now as far as I can tell...

[gcs118]

GRIP/BICEPS, March 16, 2005
Hammer Curls 6 x 30 lbs, 6 x 40 lbs, 6 x 40 lbs
Static Holds 315 lbs x 10 seconds
Plate Pinches 2 10's x 20 seconds, 2 10's x 20 seconds
Barbell Curls 4 x 85 lbs, 4 x 85 lbs

Notes: Wanted to get some extra grip work in. Both the static holds and plate pinches are for both ways or both arms. For example, I did the static holds with pro/sup grip, then sup/pro. And for pinches I did left arm, then right arm as one set.

I tried 405 for static holds and only got 5-7 seconds each way. The bar felt way too slick with sweat to hold on, I wish the gym allowed chalk. I didn't get my full 10 seconds so I didn't count them as part of the work out.

[Firehawk734]

Sneak the chalk in and just dont' make a mess. REal gyms allow chalk!

[gcs118]

Sneak the chalk in and just dont' make a mess. REal gyms allow chalk!

hah...it's my college rec center. They have "fitness consultants" swarming the floor at all times. I'm still surprised they let me go without shoes for squats when it's clearly posted against the rules :) I won't push my luck.

[exmgq]

my new gym has a chalk bucket/stand with chalk in it. go figure. they dont have a power rack but they got chalk. =0l

[Firehawk734]

You got a new gym Ex? Since when? I'm surprised you signed up when they don't have a power rack ;). Must be closer to home eh?

When you gonna make your own gym?

[Firehawk734]

hah...it's my college rec center. They have "fitness consultants" swarming the floor at all times. I'm still surprised they let me go without shoes for squats when it's clearly posted against the rules :) I won't push my luck.
Why don't you let them know that for your training you are required to use chalk? Let's see how smart they are. Ask them if they even know what chalk is for.

If you keep a little bag, and put your hands in it, rub your hands together, they won't even notice you have any chalk with you dude. Get a damp towel and just wipe the bar down when you're done. Untraceable ;).

[gcs118]

haha EX what kind of "gym" are you going to?

Firehawk...lol just might work. I've heard before of something I think called an EccoBall? It's like a chalk ball and doesn't get everywhere. Never actually seen one just read about it online...anyone heard of anything like that?

[gcs118]

LEGS/ABS, Friday, March 18, 2005
Squats 6 x 45 lbs, 6 x 95 lbs, 6 x 135 lbs, 6 x 175 lbs (2 sec pause), 6 x 175 lbs (2 sec pause)
Calf Raises 8 x 225 lbs, 8 x 295 lbs, 8 x 295 lbs, 8 x 295 lbs
SLDLs 6 x 135 lbs, 6 x 225 lbs, 6 x 225 lbs, 6 x 225 lbs
Hanging Leg Raises BW x 10, BW+30 x 10, BW+30 x 10
DB Side Bends 6 x 100 lbs, 6 x 100 lbs

Notes: I'm not feeling much of anything in my lower back anymore from doing squats like I used to. These pause squats are much more difficult too lol! I'm going as deep as I can go for squats. I felt a little something in between my glutes and lower back. Not sure what it is, probably just the stretch from going so deep, or even my glutes working cuz I probably didn't use them as much as I should have before!

I've noticed since I dropped the weight on calf raises and do a full ROM, the muscle on the inside of my leg right by the knee gets worked more. SLDLs I focused on thrusting my hips versus using my lower back. At the bottom to make sure I didn't use my back, I sort of pushed my heels together into the ground, squeezing my ass and hamstrings to pull me up.

Abs were all easy, didn't feel like going too heavy. I was tired. And sorry for the long notes section today.

[exmgq]

very nice work

[gcs118]

Thanks EX. If you or anyone else reads this by tomorrow morning, I wouldn't mind some ideas for chest day. I was thinking 2x6 bench press, heavy decline maybe 3x3 or something, and then 1 or 2x8 for upright rows and side laterals. Suggestions?

[gcs118]

CHEST, Saturday, March 19, 2005
Bench Press 8 x 45 lbs, 4 x 100 lbs, 2 x 135 lbs, 1 x 155 lbs, 4 x 175 lbs, ? x 165 lbs
Decline Press 3 x 175 lbs, 3 x 175 lbs, 2 x 185 lbs
Upright Rows 8 x 45 lbs, 8 x 95 lbs, 8 x 95 lbs

Notes: Today sucked. A lot. I wanted 2x6 @ 175 on bench, but the 175 felt so damn heavy, and then I dropped to 165 and my spotter grabbed the bar like on rep 2. Dumbass. Decline was easy, I should've had 3 x 185 but the stupid plates hit the pins where you rack it so I couldn't go up and by the time I realized it was stuck I had no energy. Weak and bad luck. Upright rows actually went up, so today wasn't a total absolute waste. I guess a lack of sleep and not eating for a long time does make a big difference : / lol but it's spring break :cool:

[exmgq]

keep at it bro. itll come together for ya.

[gcs118]

BACK/BICEPS, Monday, March 21, 2005
Deadlifts Off 2 35's 8 x 45 lbs, 7 x 135 lbs, 5 x 225 lbs, 2 x 275 lbs, 5 x 295 lbs, 5 x 295 lbs
BORs 6 x 45 lbs, 3 x 95 lbs, 5 x 135 lbs, 5 x 135 lbs
Chin Ups/Pull Ups (BW+15 lbs) 7/4
BB Curls (Wider Grip) 10 x 75 lbs

Notes: First time doing DLs off plates. I tried to get down deep but couldn't be 100% cuz I had no mirrors or workout partner. Definitely more difficult than regular deadlifts (I would've done 2x5 @ 335 today for conventional). I think I've finally found my niche for BORs. I need to pull the bar lower on my torso. The 135 felt heavy, but I realized it just feels heavy and I can do more. I hope to increase next time.

Did one set each of chins and pull ups. I hate pull ups. BB curls just to finish off, and geez was 10 reps hard. I'm so used to like 4-6! lol.

[exmgq]

BACK/BICEPS, Monday, March 21, 2005
Deadlifts Off 2 35's 8 x 45 lbs, 7 x 135 lbs, 5 x 225 lbs, 2 x 275 lbs, 5 x 295 lbs, 5 x 295 lbs
BORs 6 x 45 lbs, 3 x 95 lbs, 5 x 135 lbs, 5 x 135 lbs
Chin Ups/Pull Ups (BW+15 lbs) 7/4
BB Curls (Wider Grip) 10 x 75 lbs

Notes: First time doing DLs off plates. I tried to get down deep but couldn't be 100% cuz I had no mirrors or workout partner. Definitely more difficult than regular deadlifts (I would've done 2x5 @ 335 today for conventional). I think I've finally found my niche for BORs. I need to pull the bar lower on my torso. The 135 felt heavy, but I realized it just feels heavy and I can do more. I hope to increase next time.

Did one set each of chins and pull ups. I hate pull ups. BB curls just to finish off, and geez was 10 reps hard. I'm so used to like 4-6! lol.

295x5 is nice off of blocks. how thick are the plates?

[gcs118]

295x5 is nice off of blocks. how thick are the plates?

They each looked a tad over an inch...so maybe 2.5 inches high? All plates I'm sure differ in height so it's just a rough estimate, but it gets the job done I suppose :)

[exmgq]

sounds good. i pull off of two 2x12 nailed together. its about 3 1/4 inches i guess. but you right it makes abig diff. now you see whay guys with short arms have a time with deads. imagine if ed coan had long arms. =0O

[gcs118]

Yeah that would totally suck to have really short arms haha. I might consider making something like you did with the boards for a constant level, but carrying it back and forth to my rec would suck. Maybe when I start driving to my gym around home in the summer.

[exmgq]

leave it at the gym.

[Firehawk734]

If he leaves it there Ex, he better write what it's for on the thing otherwise you'll get some bodybuilder trainer walking through, pick it up and throw it in the garbage LOL.

[exmgq]

leave it in a descete place. like near the squat rack. :D

[gcs118]

Yeah it'll be buried in dust so I'm sure the trainers will never find it :)

[gcs118]

LEGS/ABS, Thursday, March 24, 2005
Squats 6 x 45 lbs, 6 x 95 lbs, 6 x 135 lbs, 5 x 185 lbs (2 sec pause), 5 x 185 lbs (2 sec pause)
Calf Raises 8 x 225 lbs, 8 x 305 lbs, 8 x 305 lbs, 8 x 305 lbs
SLDLs 6 x 135 lbs, 6 x 225 lbs, 6 x 225 lbs, 6 x 225 lbs
Hanging Leg Raises BW x 10, BW+35 x 10, BW+35 x 10, BW+35 x 10

Notes: Squats today felt surprisingly strong. I guess my Fruit Loops give me lots of energy lol. Calf raises weren't bad at all, they got easier the more sets I went through. Still playing around with SLDL form. Tried bending my knees slightly today and focusing on using hamstrings. Still need to work out some kinks. Abs were pretty easy, I probably should have gone heavier. I'm just so burned out by the time abs rolls around that it's hard to do serious work with them.

[gcs118]

CHEST, Friday, March 25, 2005
Bench Press 8 x 45 lbs, 5 x 95 lbs, 4 x 115 lbs, 3 x 135 lbs, 5 x 165 lbs (2 sec pause), 5 x 165 lbs (2 sec pause)
Decline Press 4 x 175 lbs, 4 x 175 lbs, 6 x 155 lbs
Side Laterals 10 x 15 lbs, 10 x 20 lbs, 10 x 20 lbs

Notes: Happy with my bench today, pausing was much easier than the first time. I think I'm going to stick with paused reps for at least a few more weeks. Declines sucked today. I don't know if I was just tired or if I've lost strength. Side laterals kicked ass though. 20s are starting to feel pretty light. I can't wait to step it up to the 25s :D

[exmgq]

keep it up bro. you doing good.

[gcs118]

Thanks EX. Ever since you fixed my squat form I always feel it in my hammies and ass a lot more. Those pause reps are a good idea too...I don't remember who recommended them lol but thanks to whoever did!

[gcs118]

BACK/BICEPS/ABS, Monday, March 28, 2005
Deadlifts Off 2 35s 6 x 45 lbs, 6 x 135 lbs, 5 x 225 lbs, 2 x 275 lbs, 5 x 300 lbs, 5 x 300 lbs
BORs 5 x 115 lbs, 5 x 140 lbs, 5 x 140 lbs
Chin Ups (+15 lbs) 7, 5
BB Curls (Wider Grip) 8 x 80 lbs
Hanging Leg Raises BW x 10, BW+45 x 8, BW+45 x 8

Notes: Deadlifts weren't too bad today, really pounded my quads. BORs were surprisingly easy! First time ever going over 135 if I remember correctly. No progress on chin ups, I think I am going to alternate BORs and weighted chins every other week. Curls pretty tough, couldn't knock out 10 reps. No 40 lber for HLRs either so had to use 45...hard to hold on to that sucker.

[exmgq]

thats a nice looking workout. 300x5 off the blocks is an impressive pull.

[gcs118]

haha I wouldn't quite say it's impressive compared to some other people around here...but I'm workin' my way up :D

[gcs118]

LEGS/ABS, Thursday, March 31, 2005
Squats 6 x 45 lbs, 6 x 115 lbs, 4 x 135 lbs, 5 x 190 lbs (2 sec pause), 5 x 190 lbs (2 sec pause)
Calf Raises 8 x 225 lbs, 8 x 315 lbs, 8 x 315 lbs, 8 x 315 lbs
SLDLs 6 x 135 lbs, 6 x 230 lbs, 6 x 230 lbs, 6 x 230 lbs
Hanging Leg Raises BW x 10, BW+40 x 10
DB Side Bends 10 x 80 lbs

Notes: Squats were much better than I thought, wish I would have gone for 195. On the second set I was leaning just barely forward, so gotta keep that in mind next time. Calf raises I got, but not as well as I'd have liked. SLDLs still getting used to bending the knees. Abs were a piece of cake.

[gcs118]

CHEST, Friday, April 1, 2005
Bench Press 8 x 45 lbs, 5 x 95 lbs, 4 x 115 lbs, 3 x 135 lbs, 5 x 170 lbs (2 sec pause), 5 x 170 lbs (2 sec pause)
Dips BW+20 x 6, BW+45 x 6, BW+45 x 6
Upright Rows 8 x 45 lbs, 8 x 100 lbs

Notes: OWNED the bench press. The 170 actually felt pretty light. Hellz yeah. I struggled more with 165. Dips were strong. Something weird happened...on every 5th and 6th rep at +45 lbs, my hands and then arms started tingling. Very strange. I wanted 6 x 100 lbs on uprights but nailed 8 x 100 lbs. It was surprisingly easy. Too beat to do any decline presses. Great day!

[iron addict]

Good deal, kep it going!

IA

[gcs118]

Hey IA, thanks for stopping by. I plan to keep tearing it up :D

[exmgq]

CHEST, Friday, April 1, 2005
Bench Press 8 x 45 lbs, 5 x 95 lbs, 4 x 115 lbs, 3 x 135 lbs, 5 x 170 lbs (2 sec pause), 5 x 170 lbs (2 sec pause)
Dips BW+20 x 6, BW+45 x 6, BW+45 x 6
Upright Rows 8 x 45 lbs, 8 x 100 lbs

Notes: OWNED the bench press. The 170 actually felt pretty light. Hellz yeah. I struggled more with 165. Dips were strong. Something weird happened...on every 5th and 6th rep at +45 lbs, my hands and then arms started tingling. Very strange. I wanted 6 x 100 lbs on uprights but nailed 8 x 100 lbs. It was surprisingly easy. Too beat to do any decline presses. Great day!

keep it going bro. keep posting. love t read this stuff.

[gcs118]

BACK/BICEPS/ABS, Monday, April 4, 2005
Deadlifts 8 x 135 lbs, 5 x 225 lbs, 2 x 275 lbs, 1 x 315 lbs, 5 x 335 lbs, 5 x 365 lbs
BORs 5 x 115 lbs, 5 x 145 lbs, 5 x 145 lbs
DB Curls 5 x 30 lbs, 5 x 40 lbs, 5 x 45 lbs
Abs Random

Notes: DLs off 35s help a LOT! I could barely pull 2x365, now I hit 5x365 with "relative ease." BORs weren't too bad, gonna stay here and go for more reps. Second time EVER hitting 5x45 lbs on DB curls. I can't wait til I get to use 50s. Random ab work tossed in at the end. Great day!

[exmgq]

BACK/BICEPS/ABS, Monday, April 4, 2005
Deadlifts 8 x 135 lbs, 5 x 225 lbs, 2 x 275 lbs, 1 x 315 lbs, 5 x 335 lbs, 5 x 365 lbs
BORs 5 x 115 lbs, 5 x 145 lbs, 5 x 145 lbs
DB Curls 5 x 30 lbs, 5 x 40 lbs, 5 x 45 lbs
Abs Random

Notes: DLs off 35s help a LOT! I could barely pull 2x365, now I hit 5x365 with "relative ease." BORs weren't too bad, gonna stay here and go for more reps. Second time EVER hitting 5x45 lbs on DB curls. I can't wait til I get to use 50s. Random ab work tossed in at the end. Great day!

heck with a pr on curls. 365x5 on deads is nice. thats a very nice set. congrats

[gcs118]

lol I was telling everyone about my pulling yesterday on deadlifts. Believe me, I was VERY happy with that PR.

[gcs118]

LEGS, Thursday, April 7, 2005
Squats 6 x 45 lbs, 6 x 115 lbs, 4 x 135 lbs, 5 x 195 lbs (2 sec pause), 5 x 195 lbs (2 sec pause)
Calf Raises 8 x 225 lbs, 8 x 315 lbs, 8 x 315 lbs, 8 x 315 lbs
SLDLs 6 x 135 lbs, 6 x 235 lbs, 6 x 235 lbs, 6 x 235 lbs

Notes: Squats gettin' more difficult, but nothing I can't handle. I got a video of a working set :) Calf raises I finally think I can work comfortably with 315, so I'll be moving up. SLDLs getting tough too, but like I said, nothing I can't handle. :cool:

[exmgq]

squats looked good G.

once you go back to reg squats your numbers will take off.

you can up the reps on sldls to 10-15 with a lighter weight fdor a variation.

[gcs118]

CHEST, Saturday, April 9, 2005
Bench Press 10 x 45 lbs, 5 x 100 lbs, 4 x 120 lbs, 3 x 140 lbs, 5 x 175 lbs (2 sec pause), 5 x 175 lbs (2 sec pause)
Decline Press 9 x 155 lbs, 7 x 155 lbs
Lateral Raises 10 x 15 lbs, 4 x 25 lbs, 8 x 20 lbs

Notes: The 175s felt heavy but I nailed it! Each rep went pretty slowly. I couldn't see straight after the sets lol, they were tough! Couldn't handle 25s for lat raises just yet, so I'll work up to 12-15 reps with 20s first. Good day overall!

[gcs118]

BACK/BICEPS/ABS, Monday, April 11, 2005
Deadlifts Off 2 35s 8 x 135 lbs, 5 x 225 lbs, 2 x 275 lbs, 5 x 315 lbs, 5 x 315 lbs
Chin Ups BW x 6, BW+20 x 5, BW+20 x 5
DB Curls 5 x 30 lbs, 5 x 40 lbs
Abs Random

Notes: DLs whooped my butt. I was beat after them. I barely, barely made chin ups. Had nothing left for curls. Did some decline sit ups and hanging leg raises with just bodyweight for abs. I was glad to nail 315 on DLs off 35s. :D

[exmgq]

BACK/BICEPS/ABS, Monday, April 11, 2005
Deadlifts Off 2 35s 8 x 135 lbs, 5 x 225 lbs, 2 x 275 lbs, 5 x 315 lbs, 5 x 315 lbs
Chin Ups BW x 6, BW+20 x 5, BW+20 x 5
DB Curls 5 x 30 lbs, 5 x 40 lbs
Abs Random

Notes: DLs whooped my butt. I was beat after them. I barely, barely made chin ups. Had nothing left for curls. Did some decline sit ups and hanging leg raises with just bodyweight for abs. I was glad to nail 315 on DLs off 35s. :D

nice deads off the blocks.

[gcs118]

LEGS, Thursday, April 14, 2005
Squats 6 x 45 lbs, 6 x 135 lbs, 4 x 155 lbs, 5 x 200 lbs (2 sec pause), 5 x 200 lbs (2 sec pause)
Seated Calf Raises 8 x 90 lbs, 8 x 115 lbs
SLDLs 6 x 135 lbs, 6 x 240 lbs, 6 x 240 lbs, 6 x 240 lbs

Notes: Went on about a mile run before lifting...kinda made me feel tired. Pounded squats out, pretty easy. Second set on squats I went as deep as physically possible. Needless to say it was much more difficult lol. There were 5 holes under the safety bars in the rack, and I went down until the bar was just slightly above the pins. Calf raises were a joke, didn't feel like working them. SLDLs knocked my pants off, they were so easy until reps 5 and 6, then I got owned, but I pulled it off. Overall a surprisingly good day.

[exmgq]

congrats on a full squat. :D

[gcs118]

EX you know it really does make a big difference! I always go at least a few inches past parallel, but damn, total ass to floor squats are hard. I'm just worried at the very bottom that my back rounds because I think my shoulders roll forward to balance myself. As long as I'm going way past parallel I'm happy :D

[exmgq]

you want big legs? squat deep.

its simple. go all the way down. :D

[gcs118]

CHEST, Friday, April 15, 2005
Bench Press 10 x 45 lbs, 5 x 100 lbs, 4 x 120 lbs, 3 x 140 lbs, 3 x 180 lbs (2 sec pause), 3 x 180 lbs (2 sec pause)
Dips BW+15 x 8, BW+45 x 7, BW+45 x 6
Upright Rows 5 x 65 lbs, 5 x 105 lbs

Notes: Today felt like such a disappointment. Only 3 reps on the bench each...pathetic! I only improved on dips by one rep...pathetic! The 105 felt heavy on the upright rows...pathetic! It was a pretty blah day. Next week will be better.

[gcs118]

BACK/BICEPS/ABS, Monday, April 18, 2005
Deadlifts 8 x 135 lbs, 5 x 225 lbs, 4 x 275 lbs, 3 x 335 lbs, 4 x 375 lbs, 4 x 375 lbs
BORs 5 x 115 lbs, 7 x 145 lbs, 7 x 145 lbs
DB Curls 5 x 30 lbs, 8 x 40 lbs, 7 x 40 lbs
Abs 3x10 on crunch machine

Notes: Wanted to do DLs off 35s again, but it didn't work out as planned. Squat rack was taken so I had to use a tiny area and I didn't want plates on the floor in people's way. The ROM is so much less on regular deadlifts now...ah I love it! BORs I upped the reps on each set by 2. DB curls upped reps by 3 and 2...improvements all around today. I'd never pulled 375 before...it was HEAVY. I'm always too tired for abs, I'll have to go an extra day or something and really pound them hard each week.

[gcs118]

EX, IA or anyone who reads this...I got a simple question.

For my paused benching, I barely hit 2x5 @ 175. So last time I did only 2x3 @ 180. I'm aiming for at least 2x5 @ 180 before I move on...so should I drop back to 175 and work my reps up, or stay at 180 and try to work those reps up? Which would be a better solution?

[exmgq]

either one will work. the diff in 5# or 2 reps is not that big. if it was 7 reps diff then it would matter.

[gcs118]

ABS, Wednesday, April 20, 2005
Side Bends 10 x 65 lbs, 10 x 80 lbs, 10 x 90 lbs
Decline Sit Ups 8 x 55 lbs, 8 x 75 lbs
Hanging Leg Raises BW+30 lbs x 8, BW x 8

Notes: I did this after 20 minutes on a cardio bike. Didn't go too hard cuz I got legs tomorrow. How do you guys hold the DB for decline sit ups? I had it running parallel to my body, up and down. Is that the right way?

[gcs118]

either one will work. the diff in 5# or 2 reps is not that big. if it was 7 reps diff then it would matter.

I guess you're right. I'll give 180 another shot next week, and if there is little to no improvement, I'll drop back to 175 and go for reps.

[gcs118]

LEGS, Thursday, April 21, 2005
Squats 8 x 45 lbs, 5 x 135 lbs, 4 x 155 lbs, 3 x 185 lbs, 5 x 205 lbs (2 sec pause), 5 x 205 lbs (2 sec pause)
Seated Calf Raises 10 x 90 lbs, 10 x 115 lbs, 10 x 115 lbs
SLDLs 6 x 135 lbs, 3 x 185 lbs, 6 x 245 lbs, 6 x 245 lbs

Notes: Do you guys think 6 working sets for legs is enough? I dropped a SLDL set cuz I was beat. The sets are pretty intense, just wondering if I need more work for such a large muscle group :confused:

[Halfway]

if you're progressing then it's working

I usually just do a couple of worksets fod my quads, especially since I had this ham pull that gets worse the more worksets I do... legs are 29".

[gcs118]

Hey Halfway thanks for stoppin by man. So far I'm progressing but I've been wondering if it's cuz I've cut the volume down. Like if you go from a 3x8 to a 2x5 yeah you'll be making progress but is it only because the volume was reduced? I do plan to stick with my routine...but I might add some high rep leg presses or something at the very end. 29" legs too...nice man. : :cool:

[JDeluca21]

i think 6 sets is enough, strength is up, how about size?

[gcs118]

i think 6 sets is enough, strength is up, how about size?

Strength is definitely increasing each workout, and I'm pretty sure size is too. I hardly notice any size gains, but after awhile, it seems to come very slowly but surely haha. I'm not too concerned about my size, just raw power :D

[Firehawk734]

gcs, check matt's training journal. Look back a few pages. He did 375 bench 5 reps paused LOL.

[gcs118]

gcs, check matt's training journal. Look back a few pages. He did 375 bench 5 reps paused LOL.

DAMN. I'll have to go see that.

[gcs118]

CHEST, Saturday, April 23, 2005
Bench Press 10 x 45 lbs, 5 x 115 lbs, 3 x 135 lbs, 1 x 155 lbs, 5 x 175 lbs (2 sec pause), 3 x 175 lbs (2 sec pause)
Dips BW x 6, BW+45 x 5, BW+45 x 5
Lateral Raises 10 x 20 lbs, 10 x 20 lbs

Notes: Today wasn't so great, lost ground on bench and dips. I guess I should quit drinking and staying up all night...but then again that's what college is for. lol next time I need more food before lifting...

[Matt76]

CHEST, Saturday, April 23, 2005
Bench Press 10 x 45 lbs, 5 x 115 lbs, 3 x 135 lbs, 1 x 155 lbs, 5 x 175 lbs (2 sec pause), 3 x 175 lbs (2 sec pause)
Dips BW x 6, BW+45 x 5, BW+45 x 5
Lateral Raises 10 x 20 lbs, 10 x 20 lbs

Notes: Today wasn't so great, lost ground on bench and dips. I guess I should quit drinking and staying up all night...but then again that's what college is for. lol next time I need more food before lifting...


Hey bro workouts are looking real strong. I am also in college, but last year when I came in as a freshman I knew I had one or 2 choices. One Put in 100% effort and be the best I can be and not drink or 2 go out and get drunk and not give it all I got and never be as great as I could be. Of course I picked #1. Now i'm not saying that, that is the best choice b/c I know some ppl would rather have fun and get drunk in college, but for me it was easy to choose and everytime I hit the weights I never regret the choice I had made.

On a side note I haven't got drunk in 3years and haven't had a full beer in 2years.

[gcs118]

On a side note I haven't got drunk in 3years and haven't had a full beer in 2years.

That's pretty respectful there. I might go out a couple nights a week, but lifting is usually not the next day anyway. When it comes to my training I think there are 2 big issues...one being diet, I often just eat whatever I want, and the second being my mental game. 2 weeks ago I nailed 2x5 @ 175 paused, this week I couldn't make it. I always get psyched out working with heavier weights (for me) on bench. Thanks for coming by Matt, next time I'm out drinking maybe I'll have a few less.

[gcs118]

BACK/BICEPS, Monday, April 25, 2005
Deadlifts Off 2 35s 8 x 135 lbs, 5 x 225 lbs, 3 x 275 lbs, 1 x 315 lbs, 5 x 320 lbs, 5 x 320 lbs
Chin Ups BW x 4, BW+20 x 6, BW+20 x 5
DB Hammer Curls 10 x 35 lbs, 10 x 35 lbs

Notes: After hitting 375 on conventional DLs last week, the 320s felt pretty light, but with the extra added ROM it felt great. I made one rep increase on chin ups. They seem to be very hard to gain reps on. Should I drop down to 10-15 and go for higher reps (8-12) or up the weight to 25-30 and go for less (3)? Used hammer curls to finish my forearms and biceps.

[Halfway]

you guys have a great opportunity being so young and having access to this information.. when i was your age i was gettin wasted and tryin to get laid so much that training was a joke for me. 10 years on I got nothing I'm proud of and a lot of wasted potential.. keep it up :) for chins, might as well stick to 4-6 if its working!

[gcs118]

Yeah man I'm just glad I only wasted about a year of training instead of many more. Partying does take it's toll on my lifting...but I'm only 18 I got plenty of time to make up for minor mistakes :)

[gcs118]

ABS/GRIP, Wednesday, April 27, 2005
Decline Sit Ups 10 x 55 lbs, 10 x 75 lbs, 6 x 85 lbs
Cable Crunches 10 x 150 lbs (stack)
Hanging Leg Raises 10 x 35 lbs, 10 x 35 lbs
Side Bends 10 x 85 lbs
Static Hold 225 lbs (15 seconds - double overhand)
Static Hold 315 lbs (15 seconds - mixed), 315 lbs (15 seconds - mixed)

Notes: Static holds were easy. I remember when 315 was tough. Sweaty hands don't help either. How do you guys hold the DB or weight for decline sit ups? I have the DB parallel to my body, up and down.

[COPA]

parallel is fine, that's what i do.. really doesn't make a diff. though- just focus on progressive resistance and don't get sloppy

[gcs118]

Sounds great. I'm still focusing on solely using my abs to pull me up, but I'd read about "curling" your body up and it's hard to do that with the big DB on top of ya lol.

[JDeluca21]

you guys have a great opportunity being so young and having access to this information.. when i was your age i was gettin wasted and tryin to get laid so much that training was a joke for me. 10 years on I got nothing I'm proud of and a lot of wasted potential.. keep it up :) for chins, might as well stick to 4-6 if its working!
i hear that, im 23 and feeling it, wish i was 15 or so again, i would not even drink unless there were females around hehe

[gcs118]

LEGS, Thursday, April 28, 2005
Squats 10 x 45 lbs, 5 x 135 lbs, 4 x 155 lbs, 3 x 185 lbs, 5 x 210 lbs (2 sec pause), 5 x 210 lbs (2 sec pause)
Seated Calf Raises 10 x 90 lbs, 10 x 115 lbs, 10 x 125 lbs
SLDLs 3 x 185 lbs, 6 x 250 lbs, 6 x 250 lbs
Leg Press 10 x 270 lbs

Notes: Blasted my warm ups on squats - went fast and hard (upon advice from Firehawk), and my quads were sore by the time I got to my sets. I don't really like seated calf raises, don't know why I keep doing them. SLDLs felt nice and strong. I was gonna do some leg presses...but I was too worn out. The 270 was light and easy, but I had nothing left for anything else.

[Firehawk734]

And that advice came from Clay ;).

[gcs118]

CHEST, Saturday, April 30, 2005
Bench Press 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 175 lbs, 1 x 205 lbs, 0 x 215 lbs
Decline Press 10 x 155 lbs, 9 x 175 lbs
Upright Rows 3 x 65 lbs, 8 x 105 lbs

Notes: Maxed on bench today. 205 went up easy, but 215 got stuck 3-4 inches off my chest. First time ever pressing over 200 lbs! My hamstring kinda pulled/tensed up so I had to stretch for awhile. Any way besides stretching beforehand to prevent this?

Also, for all flat BP I do index finger on rings (wide grip for me), and all decline presses I have my pinky on the rings (medium grip). I BARELY got the upright rows, I'll stay there next time. Great day overall.

[gcs118]

BACK/BICEPS, Monday, May 2, 2005
Deadlifts Off 2 35s 8 x 135 lbs, 5 x 225 lbs, 3 x 275 lbs, 1 x 315 lbs, 5 x 325 lbs, 5 x 325 lbs
BORs 3 x 135 lbs, 6 x 155 lbs, 6 x 155 lbs
DB Curls 10 x 40 lbs, 9 x 40 lbs

Notes: DLs felt tough today but I knocked them out. Instead of 2x5 @ 150 I hit 2x6 @ 155 for BORs so that made me feel pretty great. DB curls finished off my forearms and biceps. I wanted to add in some lat pull downs or something but I was too tired and this routine has been working so far so good.

[Firehawk734]

You is da man! 100 lbs lighter than me and your deadlift is the same or better than mine. Frankly it pisses me off... :p

NIce job.

[gcs118]

haha thanks Dave. I enjoy pissing you off ;) :D

[gcs118]

ABS/GRIP, Wednesday, May 4, 2005
Decline Crunches 3 x 10 @ BW
Side Bends 10 x 55 lbs, 10 x 95 lbs
Hanging Leg Raises 10 x 40 lbs, 10 x 40 lbs
Crunch Machine 20 x 110 lbs, 20 x 130 lbs
Static Holds (Double Overhand) 15 sec x 275 lbs
Static Holds (Mixed Grip) 15 sec x 365 lbs, 15 sec x 365 lbs
Static Holds (Double Overhand Drop Set) 20 sec x 225 lbs

Notes: Decent ab day, but I felt like I worked the crap outta my forearms. The double overhand set was easy, but the mixed sets at 365 felt damn heavy. I'll probably stay at 365 til I can get 20 seconds before moving up. Also, should I warm up more before doing the static holds?

[gcs118]

LEGS, Thursday, May 5, 2005
Squats 8 x 135 lbs, 4 x 155 lbs, 2 x 185 lbs, 5 x 215 lbs (2 sec pause), 5 x 215 lbs (2 sec pause)
Calf Raises 15 x 225 lbs, 15 x 295 lbs, 15 x 295 lbs
SLDLs 6 x 135 lbs, 3 x 185 lbs, 6 x 255 lbs, 6 x 255 lbs

Notes: Barely made paused reps this week. I've been on a paused rep squat cycle too long I think, gains are wearing down. Any suggestions? Haven't done BB calf raises in awhile, I don't really like them too much. SLDLs felt strong.

[exmgq]

LEGS, Thursday, May 5, 2005
Squats 8 x 135 lbs, 4 x 155 lbs, 2 x 185 lbs, 5 x 215 lbs (2 sec pause), 5 x 215 lbs (2 sec pause)
Calf Raises 15 x 225 lbs, 15 x 295 lbs, 15 x 295 lbs
SLDLs 6 x 135 lbs, 3 x 185 lbs, 6 x 255 lbs, 6 x 255 lbs

Notes: Barely made paused reps this week. I've been on a paused rep squat cycle too long I think, gains are wearing down. Any suggestions? Haven't done BB calf raises in awhile, I don't really like them too much. SLDLs felt strong.

so drop um for a while. do some box squats or reg squats or zerchers.

[Firehawk734]

Whats a zercher?

[exmgq]

http://www.abcbodybuilding.com/exercise3/zerchersquat.htm

hit the start button on the link

i do mine bottom up from the safety pins.

[gcs118]

I think I'm gonna go with regular squats for awhile, but I still need a rep and set scheme to go with.

There is nothing to really use at the gym or anything up at school I can use to make a box for box squats. Zerchers just look...like something I might get to later...lol. If you guys have any recommendations for a new squat cycle that'd be great. I'm coming off 2x5 with a 2 sec pause.

[gcs118]

CHEST, Saturday, May 7, 2005
Bench Press 10 x 45 lbs, 5 x 115 lbs, 3 x 125 lbs, 1 x 135 lbs, 6 sets of 3 @ 155 lbs
Dips BW+25 x 3, BW+45 x 6, BW+50 x 4
Front Raises 6 x 30 lbs, 8 x 25 lbs
Side Laterals 12 x 20 lbs, 12 x 20 lbs

Notes: First day using the 6x3 program. Used closer grip on bench (pinky on rings instead of index finger). It was a little more difficult, but nailed every rep easy. Dips were pretty hard today, I think the closer grip benching took a lot out of my triceps. Hadn't done direct front delt work in forever...these front raises are pathetic I think. I need to get that strength up. Side laterals were surprisingly easy today :)

[Firehawk734]

Nice workout. Hope you enjoyed the easy bench day cause it gets harder from here lol.

I wanna see that other dude Clay told about the 6x3 get 405 for 3 at the end...that'll be awesome.

[gcs118]

Nice workout. Hope you enjoyed the easy bench day cause it gets harder from here lol.

I wanna see that other dude Clay told about the 6x3 get 405 for 3 at the end...that'll be awesome.

It was a nice break from the usual heavy paused reps, so yes I did thoroughly enjoy it :D I think it'd be amazing if I could triple even 195 at week 4, let alone 205 or 215!

[gcs118]

BACK, Monday, May 9, 2005
Deadlift 8 x 135 lbs, 5 x 225 lbs, 3 x 275 lbs, 1 x 315 lbs, 1 x 365 lbs, 1 x 405 lbs, 1 x 415 lbs
BORs 4 x 135 lbs, 8 x 155 lbs, 8 x 155 lbs
DB Hammer Curls 10 x 40 lbs, 10 x 40 lbs

Notes: Max DL today. I got a video at 405 but it was erased, and I have one of 415. I definitely used way too much back, but I think it's only because I wanted to hit that rep and struggled. I'm going to keep a very close eye on my DL form and hopefully get some more videos.

[exmgq]

nice looking workout.

[gcs118]

Thanks EX...I'm just upset that my DL form isn't what I thought it was. I used WAY too much back, but since I've never pulled over 375, I don't know if it was that my form is bad or if the weight was too much for me to handle....I guess more videos will have to be taken. I wish I had a PLing gym near me or at least someone who knew what they were doing! lol

[exmgq]

you ll get it.

[Firehawk734]

Yeah, you'll get it, but I think you got it pretty good already man ;). I don't know too many 180 lbers that can pull 400+, average people i'm talking about, not pro PL's lol.

JJ Thomas (198 class) pulls alot like you as far as where his hips are at the start of the pull, but he also pulls double overhand which is insane.

But you guys are built different, he is much taller than you (6'1-2 I think).

[gcs118]

ABS/GRIP, Wednesday, May 11, 2005
Decline Sit Ups 3 x 10 @ BW
Hanging Leg Raises 10 x 45 lbs, 10 x 45 lbs
DB Side Bends 10 x 80 lbs, 10 x 100 lbs
Static Hold (Double Overhand) 20 sec x 275 lbs
Static Hold (Mixed Grip) 20 sec x 365 lbs, 20 sec x 365 lbs
Static Hold (Double Overhand) 25 sec x 225 lbs

Notes: The static holds today were tough. Holding that 365 was a real challenge. When it starts slipping, I try to hold my thumb to prevent that, and towards the end the weight is down to my fingertips practically. I assume as long as I hold the weight it still works just the same? What can you expect though with sweaty bare hands on a sweaty bar.

[gcs118]

LEGS, Thursday, May 12, 2005
Squats 8 x 45 lbs, 8 x 135 lbs, 4 x 155 lbs, 2 x 185 lbs, 1 x 205 lbs, 3x3 @ 225 lbs
Seated Calf Raises 12 x 90 lbs, 12 x 90 lbs, 12 x 90 lbs
SLDLs 6 x 135 lbs, 3 x 185 lbs, 6 x 260 lbs, 6 x 260 lbs
Leg Press (Sled) 10 x 320 lbs

Notes: Starting new squat cycle today. Had one meal all day so 225 felt a lot heavier than it should have. Nailed it though. SLDLs still going strong but getting pretty heavy I'd say. Leg press at the end as an easy finisher.

[gcs118]

CHEST, Saturday, May 14, 2005
Bench Press Medium Grip 8 x 45 lbs, 5 x 115 lbs, 3 x 135 lbs, 1 x 155 lbs, 6 x 3 @ 165 lbs
Decline Press 10 x 175 lbs, 9 x 175 lbs
Upright Rows 6 x 45 lbs, 3 x 65 lbs, 2 x 85 lbs, 7 x 105 lbs
DB Flat Press 6 x 60 lbs, 6 x 60 lbs

Notes: Nailed second week of the 6x3 program. I think I'm getting my leg drive down too on the set up. Upright rows harder today than usual for some reason. Did DB flat press at the end but had to get form down because I haven't done them in forever. Decent day overall.

[exmgq]

nice looking workout.

[gcs118]

BACK, Monday, May 16, 2005
Deadlifts 5 x 45 lbs, 1 x 135 lbs, 1 x 225 lbs, 1 x 315 lbs, 1 x 385 lbs, 1 x 405 lbs, 1 x 425 lbs
BORs 4 x 135 lbs, 6 x 160 lbs, 6 x 160 lbs
T-Bar Rows (Wider Grip w/2 sec hold at top) 6 x 90 lbs, 6 x 100 lbs
DB Curls 8 x 45 lbs, 6 x 45 lbs

Notes: Damn good day! 10 lb PR on deadlifts. I sat back more and was definitely a lot more upright than my previous 415 PR. I find myself struggling to get it off the ground though. I pushed so hard with my legs to get those first few inches, then after that it was cake. Any suggestions here guys?

Nailed BORs, looking forward to 8 reps next week. First time doing T-bar rows in about a year. I'd never repped over 5 per arm on DB curls with 45s before...8 a piece was a damn good feeling. I'm happy :)

[Firehawk734]

I knew you'd get 425.

[gcs118]

I knew you'd get 425.

You did set me straight for hitting it. :D

[Semag]

Awesome bro!

[XX]

nice PR there Gcs

[exmgq]

BACK, Monday, May 16, 2005
Deadlifts 5 x 45 lbs, 1 x 135 lbs, 1 x 225 lbs, 1 x 315 lbs, 1 x 385 lbs, 1 x 405 lbs, 1 x 425 lbs
BORs 4 x 135 lbs, 6 x 160 lbs, 6 x 160 lbs
T-Bar Rows (Wider Grip w/2 sec hold at top) 6 x 90 lbs, 6 x 100 lbs
DB Curls 8 x 45 lbs, 6 x 45 lbs

Notes: Damn good day! 10 lb PR on deadlifts. I sat back more and was definitely a lot more upright than my previous 415 PR. I find myself struggling to get it off the ground though. I pushed so hard with my legs to get those first few inches, then after that it was cake. Any suggestions here guys?

Nailed BORs, looking forward to 8 reps next week. First time doing T-bar rows in about a year. I'd never repped over 5 per arm on DB curls with 45s before...8 a piece was a damn good feeling. I'm happy :)

pause squats, pause leg press, box squats and deads off a 3" block. these all beef up the botom end of a dead.

congrats on the prs.

[gcs118]

Thanks Semag and XX I appreciate the support.

You know EX after my 3x3 squat cycle I'll probably return to pause squats, and after my singles DL cycle I'll probably go back to pulling off plates as well. I could do pause leg presses in the meantime though. Good suggestions.

[exmgq]

you welcome

[Matt76]

yeah bro I love paused squats. Also great workout keep it up

[Halfway]

ever notice how everyone here is always hitting PRs in the big lifts? thats what I love about this place, most other forums no-one ever posts numbers

sweet DL, nice work sir

I can reccomend those pause squats, theyre awesome for boosting your squat and dead

[gcs118]

Everyone hits PRs here cuz of all the experience and advice. Most other boards are full of bullshit and wanna-be bodybuilders.

I too can attest to pause squats. I did about an 8 week cycle a little while ago and it added a good 40-50 lbs to my squat and DL (granted my numbers are still relatively low, but hey I gained).

[threenorns]

okay, i'll bite: wtf is a "pr"? <blush>

[Firehawk734]

Personal Record.

[threenorns]

"thank you," she said meekly (and enjoy it, cause it don't happen often).

i was thinking possibly "power rep" or something.

[gcs118]

Nothing wrong with asking questions. Ask FH how many questions I ask him on AIM :D

[Dq]

Metalrage.net is a pretty good site also. Its down right now but check it out when it comes back up. Mostly Powerlifters

[gcs118]

ABS/GRIP, Wednesday, May 18, 2005
Decline Sit Ups 2 x 10 @ BW
Hanging Leg Raises 12 x 45 lbs, 12 x 45 lbs
DB Side Bends 10 x 85 lbs, 10 x 105 lbs
Crunch Machine 6 x 150 lbs, 12 x 200 lbs
Static Hold (Double Overhand) 12 sec x 295 lbs
Static Hold (Mixed Grip) 12 sec x 385 lbs, 12 sec x 385 lbs

Notes: Abs were easy today. I maxed out the crunch machine and just stopped at 12 (wasn't difficult) so I need to do heavy decline sit ups it looks like with dumbbells. Static holds were surprisingly easy. I was going for 10 seconds but 12 was not too hard.

I tried messing around with plate pinching at the end. You hold 2 plates and squeeze them together, I understand that. But where do you hold them? At your side, in front of you, where? I got confused :confused:

[gcs118]

LEGS, Thursday, May 19, 2005
Squats 5 x 45 lbs, 5 x 115 lbs, 3 x 135 lbs, 2 x 185 lbs, 1 x 215 lbs, 3x3 @ 235 lbs
SLDLs 6 x 135 lbs, 4 x 225 lbs, 6 x 265 lbs, 6 x 265 lbs
Seated Calf Raises 4 sets
Leg Press 10 x 360 lbs

Notes: No plates at ALL on the squat rack, so instead of fetching every size plate I made do with what was around for warm ups. 235s went up fairly easy, I'm ready for 245 baby! I put SLDLs second instead of third and they felt great today! I'm not going to keep track of calf weights any longer because I mix it up all the time from machine to free weight to other machine blah blah blah. Leg press to finish my legs off.

[Matt76]

Nice workout man real strong SLDL keep it up

[exmgq]

i like that setup. maybe add some ab work after the sldls.

nice job though

[gcs118]

I'm hoping to be repping 315 on SLDLs by the end of summer. My squat was in the low 300s a few months ago until EX offered me a helping hand and set it back a couple hundred pounds lol. Proper form is always good though.

I do abs Wednesday on their own, so that hits them pretty hard. Other than that, I let the serious lifts (DLs, squats) take care of them throughout the week.

[Halfway]

ex took a hundred lbs off your squat? that doesnt read right... lol.

gl on the stiff leg deads, I'm sure you'll make 315 by summer... unless you're planning on cutting up for the chicks this year?

[exmgq]

I'm hoping to be repping 315 on SLDLs by the end of summer. My squat was in the low 300s a few months ago until EX offered me a helping hand and set it back a couple hundred pounds lol. Proper form is always good though.

I do abs Wednesday on their own, so that hits them pretty hard. Other than that, I let the serious lifts (DLs, squats) take care of them throughout the week.

well i do what i can for the masses.

heres another hint that wont be as subtle as the 1st. do abs after squats and deads if you wanna have a bigger squat and dead. no better time to hit them than right then. you can still do them another day as well. =0l

[gcs118]

ex took a hundred lbs off your squat? that doesnt read right... lol.

gl on the stiff leg deads, I'm sure you'll make 315 by summer... unless you're planning on cutting up for the chicks this year?

He only took the weight off my squat because I was using almost all quads, but he helped me change my set up to use ass and hammies to do them right.

I don't think I'm going to be cutting up this year. I'm 5'8" and about 190 lbs, and if I flex my abs I can still kinda see the outlines, so...on with the bulking!

[gcs118]

well i do what i can for the masses.

heres another hint that wont be as subtle as the 1st. do abs after squats and deads if you wanna have a bigger squat and dead. no better time to hit them than right then. you can still do them another day as well. =0l

You know I used to do just that, abs twice a week, once after deadlifts and once after squats. But I never had the energy to put into it what I can on a totally separate day, along with working my grip some. How come hitting them after squats and deads is best though?

[exmgq]

the reason i started doing it is cause my lower back tightens up after squats and deads so hitting abs directly afterwards loosens my lumbar up and th abs are sort of pre fatigued if you will.

i read it somewhere, tried it, and its working for me.

[gcs118]

I might go back to abs with squats and deads, but my changes seem to be working well. What if to loosen up the lower back after squats and deads I let myself hang and do a few slow pull up reps? I think I read that somewhere to "decompress" the spine or something?

[exmgq]

its not the spine thats compressed causing the tightness its the muscles tightened up.

[gcs118]

CHEST, Friday, May 20, 2005
Bench Press Medium Grip 8 x 45 lbs, 5 x 95 lbs, 5 x 115 lbs, 3 x 135 lbs, 1 x 155 lbs, 6x3 @ 175 lbs
Dips BWx3, BW+25 x 3, BW+45 x 7, BW+35 x 6
Front Raises 10 x 25 lbs, 10 x 25 lbs
Side Laterals 10 x 25 lbs, 10 x 25 lbs

Notes: Bench press is getting difficult but I think I'm good for the 185s next week. Fried my triceps on bench, nothing left for dips by second work set. Improvements all around on my front and side raises.

[gcs118]

BACK, Monday, May 23, 2005
Deadlifts 5 x 45 lbs, 1 x 135 lbs, 1 x 225 lbs, 1 x 315 lbs, 1 x 395 lbs, 1 x 430 lbs
BORs 5 x 115 lbs, 3 x 135 lbs, 8 x 160 lbs, 8 x 160 lbs
T-Bar (Wider Grip w/2 sec. hold at top) 8 x 100 lbs, 8 x 100 lbs
DB Curls 7 x 45 lbs, 7 x 40 lbs

Notes: PR on deadlifts. I swear the rep at 430 was my slowest rep ever. I'm pretty sure form was good, but my god, it went up so slow. That has to be or be VERY near my absolute max. I'm thinking next week for singles just stay at 405 and do multiple pulls. Thoughts on this idea?

[threenorns]

BACK, Monday, May 23, 2005
Deadlifts 5 x 45 lbs, 1 x 135 lbs, 1 x 225 lbs, 1 x 315 lbs, 1 x 395 lbs, 1 x 430 lbs
BORs 5 x 115 lbs, 3 x 135 lbs, 8 x 160 lbs, 8 x 160 lbs
T-Bar (Wider Grip w/2 sec. hold at top) 8 x 100 lbs, 8 x 100 lbs
DB Curls 7 x 45 lbs, 7 x 40 lbs

Notes: PR on deadlifts. I swear the rep at 430 was my slowest rep ever. I'm pretty sure form was good, but my god, it went up so slow. That has to be or be VERY near my absolute max. I'm thinking next week for singles just stay at 405 and do multiple pulls. Thoughts on this idea?


aw, c'mon.... do it again! :D

[Firehawk734]

BACK, Monday, May 23, 2005
Deadlifts 5 x 45 lbs, 1 x 135 lbs, 1 x 225 lbs, 1 x 315 lbs, 1 x 395 lbs, 1 x 430 lbs
BORs 5 x 115 lbs, 3 x 135 lbs, 8 x 160 lbs, 8 x 160 lbs
T-Bar (Wider Grip w/2 sec. hold at top) 8 x 100 lbs, 8 x 100 lbs
DB Curls 7 x 45 lbs, 7 x 40 lbs

Notes: PR on deadlifts. I swear the rep at 430 was my slowest rep ever. I'm pretty sure form was good, but my god, it went up so slow. That has to be or be VERY near my absolute max. I'm thinking next week for singles just stay at 405 and do multiple pulls. Thoughts on this idea?At DBB they got me pulling heavy once every other week, alternating like this: Light Squat/Heavy Pull... Heavy Squat/Light Pull.

Saturday I do this, and then on tuesday, which is really my second leg day (they consider both days a leg day) I do rack pulls and upper body work, also do reverse hypers and glute ham raises twice a week.

They told me training heavy squats and heavy deads twice a week will cause overtraining, especially for clean lifters...would like to hear Ex's perspective on that one.

[gcs118]

I also wouldn't mind hearing EX's thoughts...I'm doing singles for deadlifts Monday and 3x3 for squats Thursday. Definitely heavy twice a week. I don't want to go and completely change my routine though, gains are still good and I don't think a 100% turn around change would be best right now. Maybe I can gradually ease into it. So yeah...where's EX?

[gcs118]

ABS/GRIP, Wednesday, May 25, 2005
Decline Sit Ups BW x 6, BW+50 x 6, BW+75 x 8, BW+85 x 8
DB Side Bends 6 x 75 lbs, 10 x 90 lbs, 8 x 110 lbs
Hanging Leg Raises 8 x 45 lbs, 8 x 45 lbs
Static Hold (Double Overhand) 20 sec x 295 lbs
Static Hold (Mixed Grip) 15 sec x 385 lbs, 15 sec x 385 lbs
Reverse Barbell Curls 2 sets

Notes: Great abs day, but I NEED chalk! I could've gone heavier on DB side bends, but grip started slipping. Sweaty hands suck for grip work. Ugh! I'll have to find something...

[Semag]

wrist straps!

[threenorns]

chalk rocks.

[Firehawk734]

wrist straps!
Whats the point of doing static holds with wrist straps?

[Semag]

Whats the point of doing static holds with wrist straps?
Hmm... something was phrased weird here...


"I could've gone heavier on DB side bends, but grip started slipping. Sweaty hands suck for grip work. Ugh!"
I meant straps for the side bends, cause that's not grip work. Didn't know if he meant chalk for AB work or GRIP work... oh well.

[gcs118]

I guess I could use the straps for my side bends...but I kinda see it as my warm up before static holds in a way. lol I guess I'm just complaining for no reason :D

[gcs118]

LEGS, Thursday, May 26, 2005
Squats 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 3x3 @ 245 lbs
SLDLs 6 x 135 lbs, 3 x 225 lbs, 6 x 270 lbs, 6 x 270 lbs

Notes: Short day, have too much to do like dentist and then mulching so I cut out calf raises and leg press. Last set on squats was the easiest, kinda frustrating, but I do enjoy easy sets when they come around. SLDLs are getting damn heavy!

[gcs118]

CHEST, Saturday, May 28, 2005
Bench Press (Pinky On Ring) 5 x 45 lbs, 5 x 95 lbs, 3 x 115 lbs, 1 x 135 lbs, 1 x 165 lbs, 6x3 @ 185 lbs
Decline Press 6 x 175 lbs
Upright Rows 5 x 45 lbs, 3 x 85 lbs, 10 x 95 lbs
Incline DB Press 3 x 65 lbs

Notes: BAD BAD BAD sunburn on my back. Very painful. I pushed thru flat bench because I wanted my sets this week very bad. Sunburn was too painful to continue on decline and especially incline DB press. I'm gone all weekend now to a Rascal Flatts concert in Pittsburgh :cool:

[Semag]

too much tanning for that vain bodybuilder look ;)

[threenorns]

<snickering>

take a cool bath and put lots of baking soda in the water.

[gcs118]

Semag...lol I could care less what my body looks like (to a certain extent obviously!) haha

three...never heard that suggestion before. I found this cool aloe gel stuff and it seems to have done the trick. :D

[gcs118]

BACK, Tuesday, May 31, 2005
Deadlifts 5 x 45 lbs, 1 x 135 lbs, 1 x 225 lbs, 1 x 315 lbs, 1 x 365 lbs, 5 singles @ 405 lbs
BORs 5 x 115 lbs, 3 x 145 lbs, 6 x 165 lbs, 6 x 165 lbs
T-Bar Rows (wider grip, 2 sec. hold) 6 x 105 lbs, 6 x 105 lbs
DB Curls 5 x 35 lbs, 5 x 45 lbs, 5 x 50 lbs

Notes: Worked on DL form, using legs to get to my knee, then back to lock out. Probably could have hit more singles if I let form slip. Form was slightly slipping on DB curls towards the end with the 50s, I started leaning to one side a bit. Otherwise, a great day.

[gcs118]

ABS/GRIP, Wednesday, June 1, 2005
Decline Sit Ups BW x 10, BW+55 x 10, BW+75 x 10
DB Static Holds (20 sec.) 55s, 75s, 100s, 120s
Crunch Machine 10 x 200 lbs
Hanging Leg Raises 10 x 50 lbs, 10 x 50 lbs
Suitcase Deadlifts (each side) 6 x 95 lbs, 4 x 135 lbs
Forearm Rope 10 lbs (up and down), 20 lbs (up and part way down)

Notes: I don't think I warmed up enough for decline sit ups. I had planned to hit 10 x 90 lbs. Usually I do bodyweight 3x10 before any weighted work, and I had a very small snack before working out only. DB holds were easy, I'll have to do drop sets because no higher DBs to work with. Crunch machine useless, had it maxed out. First time doing suitcase deads as well...damn those are hard to balance. Anyone got tips for that? Forearm rope burned like no other...the one where you twist it up, then lower it slowly.

[gcs118]

LEGS, Thursday, June 2, 2005
Squats 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 185 lbs, 1 x 205 lbs, 1 x 235 lbs, 3x3 @ 255 lbs
SLDLs 3 x 135 lbs, 3 x 185 lbs, 3 x 225 lbs, 6 x 275 lbs, 6 x 275 lbs

Notes: No time again today. Deadlifted Tuesday, so no point in doing leg press. Calves get neglected for 2 weeks in a row...whoop-dee-doo lol. I might fit them in on chest day when I'll have more time.

[gcs118]

CHEST, Saturday, June 4, 2005
Bench Press 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 1 x 175 lbs, 6x3 @ 190 lbs
Dip Machine 5 x 180 lbs, 5 x 270 lbs, 5 x 360 lbs
Front Raises 12 x 25 lbs, 12 x 25 lbs
Side Laterals 8 x 25 lbs

Notes: Got all my 190s today on bench, but only barely. It felt much heavier than the 185s. Should I go to 195 anyway next week or stay at 190s again? Didn't feel like doing real dips, so I used the bench/dip machine combo thing where you sit and push down. Did 2, 3, and 4 pps. I was wiped for my DB raises!

[gcs118]

BACK, Monday, June 6, 2005
Deadlifts Off 2 35s 5 x 45 lbs, 3 x 135 lbs, 1 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 5 x 335 lbs, 5 x 335 lbs
BORs 5 x 115 lbs, 3 x 135 lbs, 1 x 155 lbs, 8 x 165 lbs, 8 x 165 lbs
T-Bar Rows (2 sec hold, wider grip) 8 x 105 lbs, 8 x 105 lbs
DB Curls 6 x 45 lbs
Hammer Curls 6 x 40 lbs

Notes: Deadlifts were pretty easy today. BORs went up strong. T-bar wiped me out and finished off with some curls.

[gcs118]

ABS/GRIP, Wednesday, June 8, 2005
Hanging Leg Raises 12, 12, 6 x 35 lbs, 12 x 50 lbs, 12 x 50 lbs
Suitcase Deadlifts 4 x 95 lbs, 4 x 115 lbs, 4 x 135 lbs
BB Wrist Curl SS w/Reverse Wrist Curl 10 x 115 lbs, 10 x 115 lbs
Forearm Rope 20 lbs, 25 lbs

Notes: Quick day, in and out. I was gonna do some decline sit ups to warm up, but to my (pleasant) surprise, there were girls using all 3 of them. Suitcase deadlifts much easier this week, getting the hang of stabalizing them. I know I can do more weight, but I need to get form 100% first. I haven't really felt like doing static holds lately, so I did wrist curls...never really done them before. Pretty easy but I'm still not too fond of them. Forearm rope is up and down...burns like a mofo!

[gcs118]

LEGS, Thursday, June 9, 2005
Squats 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 2 x 185 lbs, 1 x 225 lbs, 3x3 @ 265 lbs
SLDLs 3 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 6 x 280 lbs, 6 x 280 lbs
Seated Calf Raises 3 sets of 8

Notes: Squats are definitely getting tougher. I'll probably go to 275 before I start going up 5 lbs at a time. My socks starting sliding on the carpet (yes the gym is carpeted) and that threw me off a time or two. SLDLs went up strong but these are most definitely getting much tougher as well. Finally got some calf work in and called it a day.

[Halfway]

dude get some Chucks to squat in. Yes they look dorky as hell, and only 95lb japanese exchange students can get away wearing them but they make squatting a lot easier if the floor is slippery. Takin off your shoes = sweaty feet = slipping hazard.

good workout

[gcs118]

Yeah I've heard they're good for squatting and deadlifting, but I've never seen them at a shoe store (granted I haven't looked for them specifically...) and I really have no money. My summer job's giving me like 12 hours a week right now lol. But if ever do see them for a good price, they're mine!

[exmgq]

some cheap wrestling shoes will work.

[gcs118]

Are the shoes actually better than socks/barefeet? I mean this is the first time I've ever really slid (probably 1-2 inches only). I widened my stance slightly so I'm guessing that's why. But anyway...yeah traction is a lot better with the chucks or wrestling shoes, but does it make the slightest bit of a difference on the lift?

[gcs118]

CHEST, Saturday, June 11, 2005
Bench Press (Pinky On Rings) 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 1 x 175 lbs, 6x3 @ 195 lbs
Upright Rows 5 x 45 lbs, 3 x 85 lbs, 1 x 95 lbs, 6 x 105 lbs, 4 x 105 lbs
Dip Machine 5 x 180 lbs, 5 x 270 lbs
Military Press 5 x 45 lbs, 6 x 85 lbs, 4 x 105 lbs

Notes: NAILED ALL MY REPS ON BENCH!! :D :D My previous max is 205 (wide grip too), I've NEVER repped 200+ so I'm looking forward to next week :D I love this program! Rest of the workout not so good lol. I need something besides upright rows, haven't made progress in awhile. Dip machine once again, I need a break from regular dips for a little while. Did MP instead of any DB presses at the very end to hit shoulders more so than chest. Great day!

[threenorns]

Wtg!!! :d

[Firehawk734]

I'm real proud of him. He wasn't confident on his bench press at all just a few weeks ago and now he's coming along and ready to add another plate.

[gcs118]

Thanks guys :) I owe a lot to you FH, but damn I'm pumped. A few weeks ago repping 195 I would have called it impossible.

[Firehawk734]

Just passing on what I've been taught...that's what it's all about.

[gcs118]

BACK, Monday, June 13, 2005
Deadlifts Off 35s 5 x 45 lbs, 3 x 135 lbs, 1 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 5 x 345 lbs, 5 x 345 lbs
BORs 5 x 95 lbs, 3 x 135 lbs, 2 x 155 lbs, 6 x 170 lbs, 6 x 170 lbs
T-Bar Rows (wider grip, 2 sec. hold) 6 x 110 lbs, 6 x 110 lbs
Hammer Curls 10 x 40 lbs, 8 x 40 lbs

Notes: Decent day, DLs and BORs felt heavier than usual. Nothing special otherwise.

[gcs118]

ABS/GRIP, Wednesday, June 15, 2005
Decline Sit Ups BW x 10, BW x 10, BW x 10
Suitcase Deadlifts 6 x 45 lbs, 6 x 95 lbs, 6 x 115 lbs, 6 x 135 lbs
Decline Sit Ups BW+60 x 5, BW+75 x 5, BW+85 x 5
Static Holds (Double Overhand) 15 sec. x 295 lbs
Static Holds (Mixed Grip) 15 sec. x 385 lbs, 15 sec. x 385 lbs
DB Finger Holds 20 sec. x 15 lbs (all), 20 sec. x 10 lbs (all)

Notes: Suitcase deadlifts whooped the shiznit out of me! I wanted to puke and quit after the 135s. I felt horrible. I didn't catch my breath until after some weighted sit ups lol. Static holds weren't bad today, probably could have pushed to 20 seconds on all of them, but I haven't done them in 3 weeks. I'm trying something new...DB finger holds. I use each finger to hold the dumbbell for the allotted time. So 20 sec. x 15 lbs means each finger held a 15 lb DB for 20 seconds.

[gcs118]

LEGS, Thursday, June 16, 2005
Squats 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 2 x 185 lbs, 1 x 225 lbs, 1 x 255 lbs, 3x3 @ 275 lbs
SLDLs 3 x 135 lbs, 3 x 225 lbs, 6 x 285 lbs, 6 x 285 lbs
Seated Calf Raises 3 sets of 8

Notes: Squats were heavy today, probably should have only gone to 270, but I'm stubborn. Reps weren't perfect but they were clean I'd say. I definitely leaned forward some on the second set, got pissed, so for my third set I concentrated on NOT leaning forward. When I started to, I leaned back and the weight seemed to go up easier. SLDLs are heavy as hell now. From here on out it's going to be a real challenge to get all my reps. I should probably do a better warm up for them.

[gcs118]

CHEST, Saturday, June 18, 2005
Bench Press 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 165 lbs, 1 x 185 lbs, 3x3 @ 200 lbs
DB Flat Press 6 x 60 lbs, 6 x 65 lbs, 6 x 65 lbs
Tricep Pushdown (2 handed) 10 x 150 lbs, 10 x 150 lbs
Lateral Raises 8 x 25 lbs, 8 x 25 lbs
Face Pulls 6 x 100 lbs, 15 x 70 lbs
Plate Raises 10 x 35 lbs

Notes: What a day. Failed out on the 6x3 on benching :( First time repping over 200 lbs though. Hand offs were not strong, probably should have eaten a little more and slept in a bit more, but I'm glad to finally rep over 200. 205 was my previous max, which I hope to rep next week. DB presses were easy, just wobbly. I need to get back in the groove, haven't done them in forever.

First time doing pushdowns, used the whole stack. I'll have to rig up the lat pull down station next time, it goes up to 250 lbs. First time doing face pulls as well. The cable kept pulling me in so I was leaning way back. 100s were easy but I got sucked in lol so I dropped to 70 and just repped it. Felt them instantly...damn do they work good.

[gcs118]

BACK, Monday, June 20, 2005
Deadlifts Off 35s 5 x 45 lbs, 5 x 135 lbs, 3 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 5 x 355 lbs, 5 x 355 lbs
BORs 5 x 95 lbs, 3 x 115 lbs, 1 x 135 lbs, 6 x 175 lbs, 6 x 175 lbs
T-Bar Rows (2 sec hold, wider grip) 6 x 115 lbs, 6 x 115 lbs
Hammer Curls 10 x 40 lbs

Notes: Deadlifts were tough today, maybe I should start going up by 5 lbs instead of 10. But then again 365 would be nice. We'll see how strong I feel next week. BORs were definitely heavy, but not unmanagable. Might stay here next week and try for 2x8. Finished off with some hammer curls.

[gcs118]

ABS/GRIP, Wednesday, June 22, 2005
Suitcase Deadlifts 8 x 45 lbs, 8 x 95 lbs, 8 x 115 lbs, 6 x 135 lbs
Decline Sit Ups BW+80 x 5, BW+90 x 10
Static Hold (Double Overhand) 20 sec. x 295 lbs
Static Hold (Mixed Grip) 20 sec. x 385 lbs, 20 sec. x 385 lbs
Finger Work

Notes: Couldn't get my grip and balancing the bar down for my 135 suitcase deadlifts, kinda frustrated over that. I was very happy to rep decline sit ups with the 90 lber on me. It was much easier than last week. I think if I had chalk I could dominate the static holds. My forearms aren't giving out at all I've realized, it's just that my hands hurt from the bar sliding down and ripping skin off. Finished off the day with assorted dumbbell and plate work for my fingers.

[exmgq]

OK ilkl bite. wtf is a suit case dead?

[gcs118]

OK ilkl bite. wtf is a suit case dead?

I bring suitcases to the gym and fill them with weights. Just kiddin ;)

You have the barbell on your side, grab it in the middle and pick it up. Kinda like a side bend with dumbbells, but works the core a lot better I think, and hell, grip too if you go heavy enough.

[threenorns]

oh - so it's kinda like farmer's walk except you don't move.

[gcs118]

You got it...just a bit more challenging without the handles like the farmers walk implements. I wish my gym had them...lol but that's asking a lot from a family gym :D

[exmgq]

so you use 1 bb or 2?

[COPA]

http://www.bodybuilding.com/fun/henkin33.htm


2nd exercise shown

[gcs118]

Yeah that's it COPA. Just one barbell EX...I can hardly balance one let alone 2! lol

[gcs118]

LEGS, Thursday, June 23, 2005
Squats 5 x 45 lbs, 5 x 95 lbs, 5 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 1 x 255 lbs, 6 singles @ 285 lbs
SLDLs 3 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 1 x 265 lbs, 6 x 290 lbs, 6 x 290 lbs

Notes: Short workout, I'm gonna do singles on squats for a few weeks then probably do some paused work. SLDLs are heavy as hell, I've been going on 3x6 and 2x6 for probably a year now...it's done me well :) May have to change that up soon too. For the past few days I've just worked out, cut/moved trees, and then worked. Less sleep and a lot less food than normal. Gotta get myself caught up.

[gcs118]

CHEST, Saturday, June 25, 2005
Bench Press (Pinky On Rings) 5 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 175 lbs, 6 singles @ 210 lbs
DB Flat Press 6 x 65 lbs, 6 x 65 lbs, 6 x 65 lbs
Tricep Pushdown (2 handed) 10 x 150 lbs, 10 x 150 lbs
Lateral Raises 9 x 25 lbs, 9 x 25 lbs
Face Pulls 15 x 80 lbs, 15 x 80 lbs
Plate Raises 10 x 35 lbs

Notes: First time EVER benching over 205 lbs. :D First rep at 210 went up super easy, others easy but hand off was off so not as perfect. Gains all around today. I'm psyched.

[exmgq]

nice job

[gcs118]

Gracias señor.

[XX]

sweet stuff bro!

[Madhatter10-6]

congrats!

[gcs118]

BACK, Monday, June 27, 2005
Deadlifts Off 35s 10 x 45 lbs, 5 x 135 lbs, 3 x 225 lbs, 1 x 315 lbs, 1 x 335 lbs, 5 x 365 lbs, 5 x 365 lbs
BORs 5 x 135 lbs, 2 x 155 lbs, 7 x 175 lbs, 7 x 175 lbs
Hammer Curls 10 x 40 lbs

Notes: Had to really hussle through my workout today. Almost late for work, slept in too much. BORs form wasn't too great at 175, gotta work on that and go for more reps next week. DLs I was surprised to hit all reps at 365, was supposed to do 360 but I felt my ego tugging on me. No time for t-bar today.

[gcs118]

Don't usually post cardio but I got a question. Went boxing today for the first time in probably a month or two, and once again busted open the knuckles. I have 4, maybe 5, permanently scarred knuckles from hitting the punching bag barehanded a long time ago. Is there any way to prevent them from breaking open every time I go hard? Some way to toughen the skin? Thanks guys for any ideas.

[gcs118]

LEGS, Thursday, June 30, 2005
Squats 6 x 45 lbs, 5 x 135 lbs, 3 x 185 lbs, 3 x 225 lbs, 1 x 265 lbs, 6 singles @ 290 lbs
SLDLs 3 x 135 lbs, 3 x 185 lbs, 3 x 225 lbs, 1 x 265 lbs, 6 x 295 lbs, 6 x 295 lbs
Seated Calf Raises 3 sets of 8

Notes: Looking forward to 295 and then 300 on squats coming up for singles. They got easier after the first 2 singles. Warm up look alright for them? Crushed SLDLs today, 295s were easier than last weeks 290s! Bumped up calf raise weight and called it a day.

Edit: Asked a guy to watch and make sure I was hitting at least parallel on one of the singles for squats, and sure enough told me I was "going too low." lol He said it was past parallel for sure...second time I've been told I'm going too low :rolleyes:

[threenorns]

second time I've been told I'm going too low :rolleyes:


you say that like it's a bad thing.

[exmgq]

you cant go too low, less you fall over on the floor. :D

if you g all the way down you dont have to worry about depth.

if there is a question film it and watch it you self. :D

[gcs118]

you say that like it's a bad thing.

No no, just rolling my eyes at the people that tell me that. :D

[threenorns]

maybe we should introduce him to Ms "omg, you shouldn't go so low or you'll have SUCH a huge ass!" over here?

[gcs118]

CHEST, Saturday, July 2, 2005
Bench Press (Pinky On Rings) 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 185 lbs, 6 singles @ 215 lbs
DB Flat Press 6 x 70 lbs, 6 x 70 lbs
Tricep Pushdown (2 handed) 10 x 150 lbs, 10 x 150 lbs
Lateral Raises 10 x 25 lbs, 10 x 25 lbs
Face Pulls 15 x 85 lbs, 15 x 85 lbs
Plate Raise 12 x 35 lbs

Notes: I went to the gym on a glass of Crangrape and feeling like crap. I went to the bathroom a few times between sets cuz I wanted to puke, but resisted. Very shocked to nail my reps at 215. I need to definitely eat more (and drink less the night before) my work outs. Two weeks more of lifting, then a week off starting the 15th.

[exmgq]

slowly but surely.

stay out of the smokey bars where the wine and drink flows freely. =0l

[gcs118]

I'll take the slow and sure any day. This was my first time ever benching 215, so it's a new PR every week with these singles. The smoky thing I can avoid...it's the beer that calls my name though :D

[exmgq]

congrats on the prs. alcohol is a young mans game. glad i am over that one. if it dont make me stronger i dont put it my body. :D

and dont get me started on cigerettes. i wont even go in a place that allows smoking. =0l

[Firehawk734]

I'll take the slow and sure any day. This was my first time ever benching 215, so it's a new PR every week with these singles. The smoky thing I can avoid...it's the beer that calls my name though :D
i can avoid alcohol and smoke anyday, but it's the ice cream calling my name ;).

[gcs118]

mmm food. My mom made a cake for no reason the other day, chocolate cake with white icing. It was GOOD. :)

[exmgq]

she had a reason.

[gcs118]

That's probably true...I should've said no special occasion :p

[gcs118]

BACK/ABS, Tuesday, July 5, 2005
Deadlifts Off 35s 10 x 45 lbs, 5 x 135 lbs, 3 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 5 x 370 lbs, 5 x 370 lbs
BORs 5 x 135 lbs, 3 x 155 lbs, 6 x 175 lbs, 12 x 155 lbs
T-Bar Rows (wider grip, 2 sec. hold) 6 x 120 lbs, 6 x 120 lbs
Decline Sit Ups BW+75 x 5, BW+95 x 8

Notes: Wow were deadlifts hard today. I wasn't sure I would be able to do one rep when I first picked up the 370. These were TOUGH. BORs have been pissing me off. 155 is so light, but 175 is so heavy! Ugh. Gotta figure something out, maybe 165 for awhile. Did some ab work, and I'm gonna do grip work later today with my CoC gripper, just play around with it.

[COPA]

good looking workout

[gcs118]

good looking workout

Thanks mucho :D

[exmgq]

very nice day at the office. good pulls.

[gcs118]

Thanks EX, I was surprised myself honestly.

[gcs118]

LEGS, Thursday, July 7, 2005
Squats 5 x 45 lbs, 5 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 1 x 265 lbs, 3 singles @ 295 lbs, 3 singles @ 300 lbs
SLDLs 3 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 1 x 265 lbs, 6 x 300 lbs, 6 x 300 lbs

Notes: No seated calf raises today because some bozo was stretching on it and I was already pretty tired. The 295 singles went up easy, so I went to 300 which were tougher than I expected. I was thinking about Dave telling me on the bench singles if it's easy, bump the weight up, so I carried it over to squats. Stiff legs were murder. 300 felt like the weight of the world. Barely managed to finish my sets.

[Matt76]

Great looking workout bro. I like the singles

[exmgq]

a suggestion if i may. you need another day between deads and squats. 72 hours minimum.

[gcs118]

Thanks Matt :)

EX...I usually do DLs Monday and squats Thursday, but had to push back DLs a day. Normally I'd push everything back a day more, but I'm taking time off next week so I really wanted to squeeze everything in while I still can.

[exmgq]

no prob, jes keeping an eye on ya. :D

[gcs118]

Oh I got an eye on you too....you just don't know it ;)

[gcs118]

CHEST, Saturday, July 9, 2005
Bench Press (Pinky On Rings) 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 185 lbs, 3 singles @ 220 lbs, miss @ 225 lbs (barely off chest), miss @ 225 lbs (about 6 inches up)
DB Flat Press 6 x 70 lbs, 6 x 70 lbs, 6 x 70 lbs
Lateral Raises/Face Pulls Superset 12 x 25 lbs/15 x 90 lbs/6 x 25 lbs/15 x 90 lbs/3 x 25 lbs

Notes: 220...but no 225 today :( I knew I could hit all 6 of my 220s, so I pushed to 225 and no luck. Nailed my DB presses. Really pinched for time so I did one big superset for lateral raises and face pulls. Painful. No time for push downs or plate raises. One more workout until my week long break. Phew.

[Firehawk734]

That's ok, you'll get 225 for 6 singles next week ;)

[exmgq]

Oh I got an eye on you too....you just don't know it ;)

whay ya got in mind big boy?

[gcs118]

That's ok, you'll get 225 for 6 singles next week ;)

Next week is my week off. Then I'll probably be changing up my bench routine don't you think? Been doing singles for 3 weeks now.

[gcs118]

whay ya got in mind big boy?

I'll give you a nice surprise, right when you least except it. Keep an eye out for me ;)

[Firehawk734]

Next week is my week off. Then I'll probably be changing up my bench routine don't you think? Been doing singles for 3 weeks now.
Oh i thought you had one more week! If i knew that, i woulda told ya to skip 220 and go for 225. You prolly woulda gotten if if u just attempted 225 the first time.

So whatcha gonna change up to?

[exmgq]

I'll give you a nice surprise, right when you least except it. Keep an eye out for me ;)

brown eye?

[gcs118]

Oh i thought you had one more week! If i knew that, i woulda told ya to skip 220 and go for 225. You prolly woulda gotten if if u just attempted 225 the first time.

So whatcha gonna change up to?

Not quite sure yet...I'll run some ideas by you and see whatcha think.

[gcs118]

BACK/BICEPS, Tuesday, July 12, 2005
Deadlifts Off 35s 10 x 45 lbs, 5 x 135 lbs, 3 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 5 x 375 lbs, 5 x 375 lbs
BORs 5 x 135 lbs
Hammer Curls 6 x 40 lbs

Notes: I'm done. Week off. I strained/slightly pulled my hamstring or ass on the DLs. Should've done one more single in my warm up. I swear those reps at 375 were my ABSOLUTE max. I've never tried so hard and forced myself to get reps like I did here. Surprisingly enough the toughest part was the lock out at the top. I think that's why my ham/ass is strained because I was trying so hard to thrust and lock out. I'll be stretching. Couldn't do BORs, too painful to get any real work done. Tosses in hammer curls and that's it. Next workout a week from Thursday.

[exmgq]

BACK/BICEPS, Tuesday, July 12, 2005
Deadlifts Off 35s 10 x 45 lbs, 5 x 135 lbs, 3 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 5 x 375 lbs, 5 x 375 lbs
BORs 5 x 135 lbs
Hammer Curls 6 x 40 lbs

Notes: I'm done. Week off. I strained/slightly pulled my hamstring or ass on the DLs. Should've done one more single in my warm up. I swear those reps at 375 were my ABSOLUTE max. I've never tried so hard and forced myself to get reps like I did here. Surprisingly enough the toughest part was the lock out at the top. I think that's why my ham/ass is strained because I was trying so hard to thrust and lock out. I'll be stretching. Couldn't do BORs, too painful to get any real work done. Tosses in hammer curls and that's it. Next workout a week from Thursday.

nice pulls.

[gcs118]

Are you talking about the weight or my pulled muscle? ;) Since starting deadlifting off plates many months ago, my 2x5 sets have increased by 80 lbs. I'm sure that's about 100 lbs to my regular deadlift!

[exmgq]

when yu gonna pull a heavy single and see where you at?

[gcs118]

Quite possibly after my week off. I need to come up with a plan for all my major lifts basically. Dave mentioned alternating deadlifts off the floor and rack pulls, switching those each week and working with triples and singles. You have any thoughts? I pulled 430 about 4-5 weeks ago...I'd love to pull 455 on my next heavy single :D

[exmgq]

i really prefer pulling off blocks rather than off the floor. i prolly wont pull off the floor til a few weeks out from a meet, unless im getting some coaching from one of the big guns or sumpin.

this way when you do pull off the floor its so much easier.

alternating racks with blocks is fine eow.

[gcs118]

I do prefer pulling off the blocks as well because the floor is way easier then...but surprisingly enough last time off the blocks I didn't have trouble getting it off the floor, locking it out was the tough part. I'll have to figure something out...lol

[COPA]

I do prefer pulling off the blocks as well because the floor is way easier then...but surprisingly enough last time off the blocks I didn't have trouble getting it off the floor, locking it out was the tough part. I'll have to figure something out...lol

pull off blocks w/ chains or bands on bar

[Firehawk734]

Yeah that's an excellent suggestion COPA made. Wish i woulda thought to tell ya that one ;).

Don't forget to pull with speed baby!

[exmgq]

you can also make ya some higher blocks too. 3-4" is a good height. you seen ours in the clips. and as copa suggested you seen us pulling off blocks with chains. i got some clips puilling off 10" block and chains (weight set on blocks, sim to racks) ill get those posted up as well.

[gcs118]

I don't have bands and no use to get chains when I'm switching gyms soon and moving to school again, don't wanna lug around all that chain lol. Pulling off a 10" block? Get that video up!

[exmgq]

i am just saying to stand on a higher block. 3-4" is good. :D

if you ge chains leave them at the gym. =0l your new one.

[Firehawk734]

you can also make ya some higher blocks too. 3-4" is a good height. you seen ours in the clips. and as copa suggested you seen us pulling off blocks with chains. i got some clips puilling off 10" block and chains (weight set on blocks, sim to racks) ill get those posted up as well.I'm just a newbie but I don't care, I'm gonna say it. How can pulling off of something as high as 10 inches be any good for you? It seems like you're destroying your form and it'd be iimpossible to stay in any decent form at all. There's no way in hell I could see myself getting down low enough without having to bend myself into a pretzel, like rounding my back all to hell...

[gcs118]

i am just saying to stand on a higher block. 3-4" is good. :D


lol I dunno about a 4" height....I like standing on 2 35s. Plenty of extra distance for me :D I might try stacking 3 45s sometime, but as for now I think I'm gonna rotate off plates and rack pulls. I've never done rack pulls so I think there will be plenty of gains to be had there for this upcoming cycle.

[exmgq]

three plates may be 4" lololol

[gcs118]

Fine...2-3" height for me then (2 plates!). lol

[exmgq]

fine you only hurting yourself =0l

[gcs118]

I wouldn't quite say I'm hurting myself...just not maximizing efficiency of a particular lift. :p

[exmgq]

fancy talk not saying much :D

[gcs118]

lol fine, then I'll just say as of right now, I have been very pleased with my results off of two 35s (whatever that height may be) and going to the floor is still much easier. How's that? :D

[gcs118]

This is what I plan to do on my next lifting cycle when I return from my time off. I'm looking for any suggestions or advice anyone may have. Let me know what ya think.

BACK/BICEPS
alternate Rack Pulls (triples and singles) with Deadlifts Off Plates (4 sets of 2)
V-bar Pulldowns 2x6-8
Weighted Chin Ups 2x5
BB Curls 1x8

LEGS
Deep Paused Squats 2x5
alternate SLDL 1x20 with SLDL 3x6
Calf Raises 3x8

CHEST/TRICEPS/SHOULDERS
Paused Bench Press 2x5
Decline Press 2x8
Front Raises 2x8-12
Lateral Raises 2x8-12
Face Pulls 2x6-15

ABS/GRIP
most likely weighted decline sit ups and static holds and whatever else I feel like

[Firehawk734]

I think you need 2 other tricep accessory lifts in your chest routine, at least 1, but probably 2.

[gcs118]

If I added flat DB presses, would that work the triceps enough? Higher rep decline presses always hit my triceps more than the pushdowns I did for a little while, that's why those got the boot so soon.

[Firehawk734]

Yeah fi you used bands ;). There's a million tricep exercises you can do.

[gcs118]

Are skull crushers OK by powerlifters? ;)

[exmgq]

i prefer pushdowns over SC but thats me. SC hurt my elbows. but lots of big benchers do SCs with no probs.

id also add another posterior core movement on back day, something for high reps. and one more pressing movement on leg day for high reps.

[gcs118]

Any suggestions for back day? I might add in leg press 1x10 or something for leg day, but I've had great success with heavy squats and SLDLs without higher rep anything else. I'll do it so long as I have the energy lol.

[Firehawk734]

too bad you can't do reverse hypers or glute ham raises...

[gcs118]

I know. F. I wish I could do them, quit taunting me ;)

[COPA]

Any suggestions for back day?

old school t-bar rows where you put an oly bar in the corner and use a v-grip at the other end

bent over barbell rows

bent over dumbbell rows

seated rows

[exmgq]

pull thrus, hypers, gms, dimel deads.

i like 1x20 on leg press for a quad finisher. lighter wight.

[gcs118]

LEGS, Thursday, July 21, 2005
Paused Squats 10 x 45 lbs, 5 x 135 lbs, 5 x 185 lbs, 3 x 225 lbs, 2 x 265 lbs
SLDLs 3 x 135 lbs, 3 x 185 lbs, 15 x 225 lbs
Seated Calf Raises 2 sets of 8

Notes: Hamstring is still pulled pretty badly. The week off didn't really help. It only hurts at lockout, the last few inches. Any lean back at the top, no matter how slight, is pretty excruciating. Looks like I won't be able to go anywhere near heavy for awhile. Any tips to heal the muscle faster? This sucks....

[exmgq]

if its pulled 6-8 weeks to heal. if you let it heal.

[gcs118]

Fuck. Will it hinder it greatly if I still lift on it? I guess I can change my cycle for higher reps for the following weeks until it's healed.

[Firehawk734]

It's just part of the sport dude. Suck it up and lay off of it. Nothing else you can really do dude. That really really sucks.

Maybe you could be a bench whore for awhile ;).

[gcs118]

There's gotta be something I can do to at least keep by deadlift/squatting strength. If I don't go heavy for 6 weeks it's pretty much out the door.