5-19-10 bench day
warmup- bar, 95, 135
185x2
225x1
255x1
275x5
295x5
305x5
315x5 2 board
325x4 2 board
dips- bw +50lbs x16
that’s it, everything went pretty well. my bench is increasing so that’s good, i really need to start doin some reverse band bench work though, just can’t do it where i bench right now, but that may change.
5-21-10 deadlift day
warmup- 225
315x4
405x1
495x5 added belt and viking briefs
525x5
ummm, that is all. was going out of town and was supposed to have a meeting, so i ended up going in about 7 hours before normal and the only thing i had to eat was some mcdonalds right before lifting lol. an older guy was deadlifting so i just worked in with him for a while, he was already past 225 so i didn’t want to take up to much time so just started at 225. the bar he was using wasn’t one of our good ones with good knurling. i’ll i had time for was just my deadlifting, i wanted to go 545x5 and think i could have but didn’t feel the greatest and i was on a major time crunch.
funny story though, my blood pressure lately i think has been a little higher than normal which i’m pretty sure is partly due to my mostly fast food diet lol. but anyway, on my set of 495x5 i got done and my buddy said i was bleeding so i looked at my leg and he was like no, on your face. i had some pimples on my neck and temple and apparently my blood pressure got so high that they actually popped during my set lol. kinda gross but i thought that was really funny cuz i haven’t really heard about that happening, i’ve seen nose bleeds and everything just not that.
5-24-10 squat day
safety bar parallel box, sitting on box- warmup- bar, 170
260x4
350x2
440x1 added belt
510x3
530x3
550x3
610x3 added reverse bands
640x3
safety bar low box, sitting on box, narrow stance- 220x12x3
safety bar gm- 190x12x2
ghr- bw x30x2
band pullaparts- 30x3
hanging ab raises- 15x2
just wanted to do a token amount of ab work to try to get rid of the horrible back pump from all the safety bar work and ghr’s. this is the first day where my last set was actually challenging, everything felt good until my working sets, something didn’t seem right and i think that i just wasn’t taking the weight seriously. i wanted to go 560x3 but even the 550 is still a 10lb improvement from last time so whatever, it’s still going up. however the reverse band work went really well and easy, i actually stayed tight and everything, those sets felt the best and felt like i was actually doing it right, which is why i’m thinking i just didn’t take my other sets very seriously…cuz looking back i really didn’t lol. oh yea, it was also hot as shit in the gym today, also may have had somethin to do with it idk, but where i work out gets really really hot during the summer, i was almost dripping sweat after my warmup with the bar.
anyway, hopefully gonna do a meet at the end of july. i’ll have to see how squatting goes next week but since my progress sitting on the box seems to be slowing down, i’ll prolly switch to just going down and touching the box but not sitting on it, this change should add a decent amount of poundage to my squatting and will be my transition into regular squatting for the meet. soooooo yea.
5-26-10 bench day
warmup- bar, 95, 135
185x3
225x1
275x1
295x3
315x3
320x3
405x3 added viking pro shirt(very loose), 3 board
455x3
incline db press- 90lb x10, 95lb x10x2
t-bar machine row- 2 plates and 25 x10, 3 plates x10
shoulder press on leg press- plate and 10 per side x10x2
hot as shit again today. benching went pretty well, didn’t want to get to greedy so just went with a 5lb increase over last time, it still went very well and think i should be able to keep adding weight. i didn’t bench where i have been though and had to rig up a setup that i didn’t really care for but it got the job done. added the shirt cuz i really haven’t had any real overload work in a while and i couldn’t rig up reverse bands so i went with my large viking shirt, it literally just slips on in like 10 seconds, which is good cuz that’s what i wanted, i didn’t want my rage x since i was just doing shirt work as a second exercise and not my main exercise. I felt absolutely horrible after my db incline work so i supersetted the t-bar and leg press stuff and just did two sets.
5-29-10 bench acc?
standing log press-warmup-log(90lbs)
140x5
180x5
200x5
210x5
seated cable row(med grip)- 175x12, 200x12, 225x12
cable crossover flye- 80lbs x20x3 (stagger my feet and switch stagger at 10 reps)
curl with curl bar- 45lb plate per side x12x2
dips- bw x20x2
21’s - 45lb bar x2 (on last set of 7 just did 10 reps)
that’s all, got a pretty good pump, my curl and dips were supersetted, then 21’s were directly after. went home on friday for a last minute family get together so decided to skip lifting on friday and just lift today. it was pretty much just to do something and do some extra chest and arm work.
i really like the cable crossover flyes i do, it’s the best exercise i’ve found for direct chest work, for me anyways. i use to do them quite a bit but haven’t in a couple years because it hurt my shoulder to get into position so i just stopped doing them, but since i’ve added so much strength and haven’t done anything dumb in a while it doesn’t hurt my shoulder anymore,
however i will never do these very heavy as i am afraid that i could end up injuring my shoulder.
i may have gone to heavy on the log press, i should have looked at what i’ve done for reps before, i had a rough estimate but it felt good and heavy at the same time, so i wasn’t sure what to do, but atleast i have another working point to go from on that exercise.
6-07-10 squat day
safety bar box squat- just touching box, just below parallel-warmup- bar, 170
260x4
350x2
440x1
490x5
510x5
530x5
590x5 added reverse bands
630x5
ghr- bw x30
well that’s it, had so much back pump after one set of ghr’s i called it good, i felt pretty horrible. i took last week completely off, for several reasons but mainly i just didn’t feel up to lifting…eh, i don’t really care anymore, i pretty much hate living, lifting keeps me happy but i’m only even partially good at this so when i don’t lift i just end up getting more down. i pretty much just layed around and slept most of last week, ended up losing 4lbs. so tonight didn’t go to bad, i’m real sore already, and the 630 reverse band was pretty much horrible, the last rep was pretty much everything i had. box height was an inch plus lower than past box height to adjust for touching and not sitting on it, but put me at just below parallel.
6-09-10 bench day
warmup- bar, 95, 135
185x2
225x1
275x1
285x5
295x5
310x4.5 lol
dips- bw +50lbs x15, bw +50lbs x20
21’s (did 10 on full range set instead of 7) with bb- 65lbs x1set, 75lbs x1set
wasn’t sure how today was gonna go, still down a lil weight, didn’t eat much today and some other stuff, but the 285 and 295 were prolly the best they have gone, on the 310 i got my last rep way to far down towards my stomach and i knew i wasn’t gonna get it, which is shitty but oh well. whateva.
6-14-10 squat day
safety bar-same setup as last time- warmup- bar, 170
260x4
350x1
440x1 added belt
490x1
520x3
540x3 added knee wraps(loose)
580x3 tighter knee wraps
630x3 reverse band, knee wraps(loose)
670x3 reverse band, knee wraps(loose)
ghr- back raised up 8"?- bw x25x2
curl bar curls- 35lb each side x15, 35lb each side x20
i didn’t know how squatting was going to go, i’m still down weight (191lbs) and i’m retarded and intentionally overdosed on some pills last wed night. still don’t feel back to normal, but i felt strong through warmups and my worksets so that was good. put on knee wraps just to get use to them and see where i am with them, everything was pretty easy today, i have video of my 580x3 and my 670x3, i also doouble checked the tension at the top with the reverse bands and it’s pretty much -0 at the top(i say pretty much because it’s not quite hanging below the bar, there is some tension possibly 5-10lbs? maybe, but they almost hang below the bar). my form this week was much better, i stayed more upright and def stayed tighter.
I know people hate on knee wraps because you get soooo much extra poundage out of them, and some people claim they get 100lbs outta knee wraps and knee wraps aren’t raw, der da der. honestly i have no idea how the fuck you would get 100lbs out of them, i mean before i thought about the wraps today my intentions were to go 560x3 at the least, depending how things felt, so i mean i added roughly 20lbs to my final set, even though there are several other factors in there, but honestly i just like the way it makes me feel tighter, don’t get me wrong, i don’t use them as a crutch and i don’t think you should, but it’s just like these people that hate on gear saying oh i could immediately do this or that in gear…then they get in gear and realize not only is it harder but you just don’t get an elite total as soon as you put on some gear.
safety bar-580x3
safety bar-reverse band-670x3
6-16-10 bench day
warmup- bar, 95, 135
185x5
225x1
275x1
295x3
315x3
325x3
bb curl- did same 21’s but did 10,10,20 with just barbell
did token amount of curls just to kill a few min, we were all pretty demotivated today. my bench still sucks but it’s still goin up, and granted i’m still down in weight and down in calories for the day. i got done with my last set just as my other lifting partners were finishin up their stuff so we just decided to head out, so i didn’t get any overload stuff in. didn’t eat much today, didn’t go to class again, need to get my shit together, just barely motivated enough to go into the gym and the only reason for that is because i’d really like to do well at this meet, depending how i do at this meet may determine if i’ll try to get some kind of sponsor or somethin, hopefull thinking…maybe but i know where i stand and if i could get some extra help i know i could do better. whatev, we’ll cross that bridge when i come to it. this is pretty much all i want to do, and help others get stronger, so if i could get a way to do that, that would be awesome haha.
6-18-10 deadlift day
low rack pull-pin#1(not enough room for 25# bumper between floor and plates)-warmup- 135, 225
315x2
405x1
495x1 added belt
515x3
545x3
585x3
725x3 added reverse band
incline db bench- 90lb x12x3
cable crossover chest flye- 80lb per side x20, 60lb per side x20
bb curl 30’s- 65lb x2 sets
bb tricep extensions- 65lb x20
face pull with bw- x15
my deads went very well and everything was surprisingly easy. only did one set of reverse band cuz my shins hurt real bad. not sure on tension, all i know is that the 585 was felt real light, and the 725 gave me just a lil bit of trouble at the top, so i don’t know, maybe another time i’ll figure that out. had a good feeling warming up it was gonna be a good day, i warm up with a double overhand grip until 405, depending on how my grip goes on the 405 is normally a good determinate of how the day is gonna go, and it felt real light. the plates were prolly close to 2" off the ground so it turned out to be a pretty low rack pull. my other work was just upper body shennanigans, got a good pump, lots of pump, i basically just supersetted all the upper body stuff. well that’s all she wrote…i think. oh yea, all pulling was done narrow sumo. kinda wished i would have got some vid but maybe next time for singles.
7-9-10 squat day, first day back
well i did some ol retarded shit again and took a bunch of pills, but this time it was real bad, ended up having to go on an ambulance ride to go to a hospital that had liver specialists. was in the icu for almost a week didn’t eat anything for days, then got moved around but ended up bein there about a week and a half. haven’t lifted since i last posted, this was my first day back. i was going to use today to see where i was at incase i still wanted to do the meet. i knew i was down in bodyweight but thought i had gained some back this past week, but i did not, i couldn’t believe where my bodyweight was at today, i weighed in at 181 lbs. anyways, i’m definately not back to normal yet, getting closer but my liver numbers won’t be back to close to normal for about 3 months, and my liver will still be enlarged for about 6 months, on the plus side my jaundice is getting much better and my appetite has been very well. but i am very pleased with how today went, being my bodyweight is down so much, however i was real real tired, my strength is ok but i just get real tired real quick right now.
straight bar- just below parallel touch box- warmup- bar, 135, 225
315x1
405x1 added belt
495x1
545x1 added wraps
605x1 wraps- i have this on video and will post later
ghr- bw x30
cable fly- 70lbs per side x20x2
face pulls- bw x20
that was it, was sitting down and almost passed out, very tired. also on the 605 i popped another pimple on my face during the lift lol, have a pic i’ll prolly post too. the 605 went up kinda slow but still went up real well, and i think if i do the meet at 181 that might be the highest squat in the nation at 181, i’ll have to double check that though. i’ll post that later as well. off to eat now.
here is the vid of my squat last friday. after checking, the highest current squat in the 181 weight class is only 585, so if done in competition this would beat that by 20lbs. this is making me want to possibly do single lift at the meet at the end of july, i’m just gonna see where my weight falls this week, i’m not gonna worry about calorie intake right now cuz of my liver, it needs calories right now so i’m just gonna see where my weight falls, if it’s within a few pounds i’ll try to do the meet at 181, if my weight is up to much then i’m not gonna do the meet. so we’ll have to see where things fall. i’m still back home and my training is taking a toll cuz i have to travel to lift where i normally do and it’s just not working out right now, hopefully that will change soon.
Nice fuckin squat. I hope your organs heal up dude, that’s not cool.
7-14-10 bench day lol
benched where i normally lift, it was so hot today, gym was ridiculously hot, was drenched in sweat within 15 min. did singles just to see where i’m at with my strength loss and weight still down a lot.
warmup- bar, 95, 135
185x1
225x1
275x1
295x1
315x almost lol
incline log press- 140x10, 180x10, 180x12
cable flye- 70lbs per side x20x2, 70lbs x22
machine t-bar- 2 plates x10, 2 plates and 25 x10, 2 plates 25 and 10 x10
dips- bw x20, bw x22
curls with curl bar- 35lb per side x10, 35lb per side x12
really just wanted some upper body work, that’s where i’ve lost the most size and strength. the 295 went up real well so i decided to go 315 but it didn’t work out, i think i got it to low towards my stomach and my arch wasn’t like it normally is, my whole back cramped up after. i’m gonna chalk it up to the heat today lol, got a little light headed at the end of my workout. i wanted to do some reverse band work today for benching but just didn’t feel up to it after my bench work. my weight is up a little, bw 183lbs, hopefully i can check it friday or maybe i’ll just fill out the paper work for the meet anyway, not sure yet, cuz i don’t want to cut much more weight than 4lbs right now. i’m gonna keep eating like i have been and hopefully get my weight on friday. my jaundice is almost completely gone, and i feel good, my energy level is still a little low and i still fatigue fairly easily, but it’s coming along. leaving for a wedding on friday so won’t be able to lift but hopefully the hotel will have a decent scale i can use, maybe i’ll do some fuckin bicep and tricep work if they have a gym haha but i don’t know if i could bring myself to do that lol.
[quote]grettiron wrote:
Nice fuckin squat. I hope your organs heal up dude, that’s not cool.[/quote]
lol hey thanks, it sucks taking a step back but i was pretty happy with that and especially at that bodyweight. and thanks, i have to have some blood work done in a week or so, then a final check up in about 3 months, but they think everything should go back to normal. but the shitty part is i did it to myself…
7-21-10 squat day
straight bar, no box- warmup- bar, 135
225x4
315x1
safety bar, no box-
440x1 added belt
530x1 added wraps
620x1 added reverse bands and same box height from last squatting day
650x1
ghr- bw x30x2
band pull aparts- x20, x25
things went pretty well, the reverse band stuff went pretty well, i’m gonna try to do some paperwork for that meet tonight cuz my bodyweight was still at 181lbs tonight. the 440 didn’t feel the greatest but the 530 went up pretty well, i just need to make sure i go just as deep as a i need to, i may have someone call my depth at the meet. warmup up with straight bar just to get use to it more, but it really hurts my rear delt area on my shoulders so that’s why i switched to safety bar, i already proved i can do straight bar i just need to stay healthy right now.
side note, my acne is really horrible right now, all the toxins that my liver can’t process are coming out transdermally, it’s bad and painful, my blood pressure popped some shoulderne and backne and chestne and i think on my forehead as well, ended up getting quite a bit of blood on my shirt tonight lol, kinda gross i know but maybe some might find the humor in it.
2-SCOOPS,
I am looking to learn something about powerlifting. Where do you train? Awesome squatting by the way.
8-17-10 start up squat day
safety bar, same box set up- warmup- bar, 170
260x5
315x1
440x1 added belt
440x2
440x4 added plate on top of box
440x4
490x5x2 added same reverse band set up
ghr- bw x25
band pull aparts- x25
well, i feel like a bitch now, took to much time off. hopefully start up on my normal lifting schedule now, i need to, this shit felt way to heavy, i knew when my hamstrings were crampin a little after my 260 warmup that it wasn’t gonna be good. was going to start with 440 but after my first set i decided to raise the box height a lil so i could hit some more reps. i felt like shit after lifting, i always tend to hit it to hard off the bat but i’m pretty sure my strength will rebound after a week or two of getting back into things. i think my body weight is up a couple pounds so that’s good but i still need to up my calories, i just started adding milk back in my diet so that should help quite a bit.
my form felt good enough but i could tell my strength/conditioning just isn’t there right now, that should change real quick though hopefully.