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Training Training Logs
221

Mon Nov 18, bench day

Bench-----Rev bench
135x10-----mex20
225x5------mex20 Started to feel pain in both bicep’s today
250x3-----mex20
275x3-----mex20 I could feel pain in bi’s on unrack, but it gets worse the closer to my chest
295x3-----mex20 I switched to rear latterals, to help with bi pain
315x2-----20x20 Wow Pain, who knew Bi’s played such a role in bench
295x3x3-----20x3x20
250x10-----20x20
225x15-----20x20
Side latterals—Arnold press----T bar row
20x20-----65x10-----3Pltsx10
20x20----65x10-----3Pltsx10
20x20-----65x10-----3Pltsx10
Wanted 5 rounds, but let the pain talk me out of it

Wow I think I’ve been over training my bicep’s, it’s all I can figure. I do a set of curls between every set of squats, and i’ve been doing alot of squats lately. i’ve got to stop doing this, it was hard to concentrate on my bench(chest) today, because of my bi’s hurting, i pushed through it, but I have to let them rest. Latter

222

Feeling old this morning, I have a sore stiff middle back, probably from T bar rows, my bi’s are both sore where they tie into my forearm, and my TRT shot I took on Sun, missfired somehow. Anyone who’s run test before has had a bad shot, knows what I’m talking about, I use a slin pin, and hit my quad, for what ever reason, I have an eight inch ball of fire on top of my left quad.

I’m walking with a limp, I don’t know if I pushed to fast, or it’s bactieria, what ever, it hurts. The intensity has been building in my workouts, for the last few months, and although it hasn’t been planned, I feel I’m nearing the end of this intensity run. I want to hit 405x5, and then I’m going to slip this bus in neutral for a while, mabey a month of low intensity.

I’ve acomplished different goals over the years, weightlifting and physique, but I’ve always wanted the power look, Bill Kaz, and Bill Goldburg, are the builds I’ve strove for, I’m there. This is the build I’ve always wanted, and it’s taken some sacrifice, but I’m there, when I shave in the morning I don’t reconize the body below my head - traps, pecs, shoulders, even my arms have grown a little over the last 6mths.

It makes me womder whats possible, after a month of low in tensity, and then another 3-6mths of building to crazy intensisty, who knows whats possible. So the weights aren’t quite where I’d hoped they be at this point, but I’ve acomplished alot in 6mths, and for the first time in 40yrs, I have the build I’ve always wanted. I’m a little beat up, but I’ve never been happier. latter

223

[quote]AnytimeJake wrote:
315x2-----20x20 Wow Pain, who knew Bi’s played such a role in bench
[/quote]
I know what you mean. I strained my right bicep once, not too bad though. I could still do light curls and even pullups without pain. You know the only thing that really killed it though? Bench press lol.

224

Thats what’s happening to me, I can do light curls, bi’s actually feel better after I curl. I can also do my pullups, and yesterday even though my bi’s hurt, I manged my T bar row’s, but when I bench it’s insane, mostly my left one, but lately also my right. I’m goping to stop all curling for a while, i mean I’m doing squats 4 days a week, with warmups atleast 10 sets a day, thats 40 sets a week atleast.

Every time I squat I do set of curls in between, usually sets of 20 reps, 20x40 is 800 reps a week. I’ve been doing russian squatting for about 8 weeks now. it blows my mind I didn’t think of this sooner, to make it worse, most of the time I use incline DB curls, to rest my back between squats, LOL, so 800 incline DB curls a week, for 8 weeks, and I wonder why I have pain in my lower bicep attachment.

My warped mind figured, since the weight wasn’t that heavy, and I was keeping a couple reps in the tank, I’d be ok, but now that I put number’s down on paper, I’m an idiot. Latter

225

i’ve been looking for a good dealifting program, and there’s lots of them, but none for deadlifting multiple times a week, like there is for squat, and bench. Sunday my plan is to squat 405x5, I’ve only mentioned this 100 times :slight_smile: but then i want to change focus to the deadlift. At the begining of this log I said my maxes were 350 bench, 400 squat, and 450 dead. Those were only guesses, or wishful thinking it seems, because now after 6mths of hard training my squat is at 400x5, bench 315x5, and I have no idea where my deadlift is at, I’ve deadlifted maybe 5-6 times hard since I came back, i got 405x8 once, and then a few weeks latter struggled to get 365x3. i was thinking of doing a 8 week deadlift program, deadlifting 3-4 times a week, and take a break from squat , and bench. I’d like to lock in my prediction of a 450 deadlift, get my form back, and grease the groove with multiple sessions a week, doing some lunges, and step ups for legs, and dips, and DB work for bench, just letting some stuff heal up, while I figure out where my are deads at
DAY - 1 DAY -2 DAY - 3
Week 1
80% - 6 sets of 2 reps 80% - 6 sets of 3 reps 80% - 6 sets of 2 reps
Week 2
80% - 6 sets of 4 reps 80% - 6 sets of 2 reps 80% - 6 sets of 5 reps
Week 3
80% - 6 sets of 2 reps 80% - 6 sets of 6 reps 80% - 6 sets of 2 reps
Week 4
85% - 5 sets of 5 reps 80% - 6 sets of 2 reps 90% - 4 sets of 4 reps
Week 5
80% - 6 sets of 2 reps 95 - 3 sets of 3 reps 80% - 6 sets of 2 reps
Week 6
100% - 2 sets of 2 reps 80% - 6 sets of 3 reps 105% - Max Out Day

Anyway this is what I found, so somtime next week, after my big squat day, and a few days of rest, I’m going to give this a shot with my deadlift. I’m going to start fairly light, and build up the intensity like I did with my squat, seemed to work well for me. The challange will be not squatting or benching for 6 weeks, I’ll try and hold out as long as I can. Latter

226

315x5 on bench?!?! You mother fucker lol that’s an awesome set

227

Thanks Chobbs
The funny thing is, my bench is the only lift that hasn’t really moved over the last 6mths, mind you I haven’t pushed it. I added around 50lbs to my supportted military, and my bench is pretty much where it was 6mths ago. It was embarrassing how close togeather my bench, squat, and dead were, when I first started back, so I haven’t shown it much love recently. The bench is a big part of the reason my squat, and dead fell so low.

After my lower body injury I became obsessed with a double body weight bench, and it became my total focus for almost 5yrs of my life. I’d do some token leg press, or rack pulls, while I benched 2-3 times a week. i was stuck at 365 for over a year, and that was the reason why I finaly at 34, gave in to the dark side, and I used test, and tren to get me to 425. I got my double body weight bench, but it burned me out, and got me completely unbalanced, as a PLer.

At this point, I don’t have much love for the bench, I know with a little effort it will come back to 365 again, but my focus is to get my squat, and dead, back to 500, it eats at me, night, and day, and I`m going to keep going back and forth, from squat cycle to dead cycle, until I get there, or somthing breaks LOL.

Anyway the weak link in my bench, has always been my delts, front delts, so if I spend the time now to get my military up, when I do get around to pushing my bench, hopefully I can push past 365 naturally. Your built alot like me Chobbs, long arms, and carry weight in your torso, rather than your shoulders and arms. This makes for a love hate relationship with the bench, my bench is slow to move up, but because of my build, I get alot of chest mass from it, its really all I need to do for chest size.

For me upper back work + military, and incline work, seems to give me the best carry over, I need power off the chest. Doing board work, dips, and other tricep work dosen`t seem to help, like it does other people, if I can get it off my chest I can lock it out. Sorry I got off topic, but I hope some of this helps. Latter

228

You absolutely hit the nail on the head the last two paragraphs. Whenever I used to do countless sets of flies and cable stuff my chest didn’t grow at all but with the last 5 months it’s gotten noticeablely fuller just from bench, paused bench, incline DB and banded flies.

229

Good stuff Chobbs, you’ve seen all my chest workouts over the last 3mths, bench, military, and the odd dip session. i got my 3mth update pics next week, and my chest has blown back up, consisdering my focus has been mostly lower body, speaking or this, woo woo, I hit 405 today.

I couldn’t wait till Sunday, I had the day off, and I felt rested, I’ve been working up to a 405 squat workout for 3mths, and that was today. My wife and daughter were out, so I snorted, poked, and swallowed what ever I needed to get pumped up :slight_smile: and headed for the garage

Squat
135x10
225x10
275x5
315x5 back was pumped, so put on belt, first time in 6mths
365x3
405x8 F%&K YA BABY
405x2x5
405x3x3 This gives me 27 reps total, I only wanted 25, but I’ll take it

DB incline–face pull Started at 80’ and dropped 2inches per set, getting a lower incline each time
65x15------mex20 warmup
90x10------mex20 drop 2’’
90x12------mex20 drop 2’’
90x12------mex20 aprox 45’, then dropped 2’’
90x10------mex20 shoulder’s are screaming, dropped 2’’
90x8-------mex20 ended at about 20 degrees, but I was done, no more in me

So, pretty happy about my squat, it was almost to easy, for the last 9 weeks, I’ve been just hitting the required reps, and moving up week to week, putting the work in 4 squat sessions a week, and it all came down to this. I hadn’t planned to use a belt, but I did a shit load of lower back work on Sunday, RDL’s, and russian leg curls, so my lower back was cooked today.

In all honesty I probably would have only got 5 my first set without the belt, but whatever I’ll take it. It went so well today, I almost don’t want to switch over to a deadlift cycle for the next 8 weeks. I know i need it though, pretty happy about this squat session though, Yeah ! The DB session after words, was a dry run of what I have planned for the next 8 weeks during my deadlift cycle, instead of benching. I

t felt good, shoulder’s were cooked. My bench has a set screw design, so there’s a thousand possibilitys between upright ( 80’ and flat ) so I start upright, and then lower a couple inches per set. I wish I had heavier DBs than 90s, but the volume should blow up my shoulder’s, then when I go back to benching this should help. I’m F%$KING PUMPED. Latter

230

articles.elitefts.com/training-articles/twelve-steps-to-getting-big/

Next winters diet for you and I?

231

i’ve read it, it’s pretty funny, when a big buddy of mine told me to add a pound of ground beef, and a pound of rice (4 cups) a day. I did it because he’s the strongest guy I know, but I’ve been suprised how much it’s helped me. You can go back in my log, and see where I started adding in the beef, and my number’s took a turn, around the same time.

I also started feeling more on edge, quick to anger, my wife thought I was back on the juice. I can’t prove it, but it feels like my test was effected. It all kind of coinsided with starting Smolov, so it’s hard to say. My training has really ramped up in intensity over the last 6mths, and it’s all kind of come togeather. Where’s the beef. Latter

232

I pulled this off of Lift-Run-Bang, it’s worth a read

One of the things I really tried to emphasize in BB is that you’re not going to train ONE WAY forever, nor will you train one way to reach all of your goals.
It’s not that “everything works” either. I hate that fucking saying. Everything DOES NOT work. It’s about finding what works optimally to reach whatever goals you are trying to get checked off on.
The problem I have seen for years now, is the lack of ability from most guys to be introspective enough to know when they need change.
“My bench hasn’t moved in 2 years.”
Without fail, every time I’ve gotten this comment, that guy has failed to get bigger. Yet he’s still doing heavy singles or doubles on his bench.
You have to GROW. You have to gain muscular SIZE in order to raise your strength ceiling. This is not even a debate, nor is it open for discussion. Most guys that fail to make serious progress in terms of weight on the bar or with rep PR’s fail to do so because they have not addressed one of the principles of Base Building.
Muscular / Technical / Peaking
Each of these things BUILDS on the other. You want to get bigger? You must eat more, and move more weight. If your bench hasn’t moved in two fucking years, and you’re still 200 pounds, then you need to build a bigger muscular base. If you think “bodybuilding is gay” then enjoy not making progress because of your idealistic dogmatism.
Throughout your training life you will need to switch gears in order to get over hurdles. Often times guys don’t ask the right questions, so they don’t get the right answers. Training for strength isn’t always what you need in order to get over a strength plateau. Training for size isn’t always what you need in order to peak your maximum strength out.
I have reiterated this so many times that I finally realized that’s what I wanted Base Building to encompass. And I didn’t want to over inundate the reader with so much info that he left more confused than when he arrived.

233

I’m competely stiff every where today, my legs feel like when your a teenager, and you have growing pains, your bones feel like they’re growing. I might start wearing my belt more often, it seems to allow me to push my legs further. I’ve got an old weider two prong, thats atleast 20yrs old.

I never use it, because I think they’re crutch’s, but mabey now that I’m old I need a crutch. I don’t know it felt real good yesterday wearing it, I felt more stable, and had a lot more pop out of the hole. Latter

234

Hey!! So I figured the best way to talk to you was to come on here and make an account. Your so dedicated to your workouts and reaching your goals, when I do talk to you I can see your mind thinking about your next lift… Good luck and clean the house lol love ya!!!

235

Nice. In.

236

Haha, I’m done for now, where can I possibly hide, anyway babe if your going to set up a Tnation acount, you need to start logging your workouts, and taking them seriously :slight_smile: welcome to Tnation, now everyone knows your the bread winner, and I’m Mr mom, taking care of the kids, and cleaning the house, when I have the time. Well played see you when you get home hahahahha

237

Alright, squat cycle has ended, it’s a weird time when i finish an insane cycle, I have mixed emotions. I’m ready to start a new cycle for deads, starting off light and easy, but my body is still ramped up, and i feel like I could squeeze a few more weeks out of my squat progress. It`s back to the same old arguement between my body, and my mind.

My brain knows its time to switch gears, because I was starting to incure injuries, and my squats at a good place, but my bodies all reved up, and feeling like I could push through to 450 for reps. Anyway Im going out today to do some light deads, Im going to start my deadlift cycle based on a 405 1RM, this should be a joke for a couple weeks, then Ill start adding 20lbs a week to my 1RM%, I`m hoping in 8-10 weeks to get my deadlift back to 450 for reps, and 500 for 1.

This is a resonable goal at this point, ill be deadlifting 3 x week with the middle session being sumos, ive never pulled sumo before. Thirteen years ago when I was training heavy, I never heard of the sumo, but it might be right for me, Ill never know if I don`t train it hard for a cycle and see.

Im going to use all the same percentages for the sumo, but start off at 350 RM, and see how it feels, mabey it will pass my conventional. Well Im off to go f**k around and see how it goes

I cant believe my wife set up an avatar, and came on my log to tell me to clean the house, thats funny shit, its all because I had her upload some pics last week, and she read a post where I said a girl was hitting on me in the grocery store, LOL, in 3mths thats the first post about strange women, and its the one she reads, oh well, mabey shell get more focused on liffting. Latter

238

Friday Nov. 22/13 First workout of the new deadlift cycle, went pretty well, like so
Deadlift
135x20
225x10
295x5
325x6x2 To heavy to be speed work, to light to be ME work, but I’m off and running

Front squats------leg raises
135x10
185x3x5 hadn’t planned to do these, but they seem to fit

DB high incline 80’-------Tbar row, with strap, pretty upright
65x20------2pltsx20
90x12------3pltsx15
90x12------4pltsx10
90x10------3pltsx20 over did it on T bar’s, and had to stop workout

Went well enough, first real deadlift workout since my come back, and I was focused on my form, and groove, seemed to be comming around. I like doing front squats after deads, might keep these in, and add weight along the way.

Did DB inclines, and left incline the same for whole workout, around 80 degree’s, but I pushed to hard on last set of T bar’s, and my heart stared fluttering, I’ve had a stroke before, and I have to watch-heavy weights + high reps don’t work for me anymore, so once that happen’s I have to just shut my workout down. This pisses me off because I had more stuff to do today, oh well I’ll take what I got. Latter

239

Sat Nov. 23/13 45’ incline workout
incline BB 45’-------Rev bench
135x10--------mex20
155x5---------mex20
185x5--------mex20
205x5x6----mex5x20, this is the first workout in an 8 week progression

Asistance work
rear latterals-pull aparts, chest streaching with bands

Good workout, i’m going to like these quick little daily workouts

240

Yeah, I’m just getting things switched around now after an 8 week squat cycle, some how during this squat cycle I ended up with whole body workouts every other day, It worked out, but it’s not idal for me. I’ve been conversing over the internet with Jay Nera, an awesome PLer, that dosen’t mind sharing info. Anyway I wanted to lay out an 8 week plan to bring up my deadlift, that didn’t have me squatting or benching, and between talking with Jay, and going over his log, came up with a pretty simple plan

day1, Deadlift % based, front squat + asistance
day2, BB 45’ Incline % based + asistance
day 3, Sumo deadlift % based, Trap bar + asistance
day 4, Dips, and pull ups, just have some fun
day 5, deficit Deadlift % based, goodmornings + asistance
day 6, DB presses, T bar rows + asistance
day 7, masterbate, masterbate, masterbate, or foam rolling - (whatever helps more)

The fact that I’m on house arrest, and mainly laying around eating all day, played a big part of this, plus the weights aren’t real heavy yet, so I should be able to get away with this much work. i stuck it out, through all the smolov squatting, for 8 weeks, so i know I can manage this, although I’ve been warned it’s going to get hard. 8 weeks, I’m hoping to have my deadlift locked in, somwhere over 450, mabey 500 depending how well it goes, and my inclines up around 300. I’ve only been back 6mths, and can only do what I can do, I’ve had to fight for every inch I gained back on the squat, I’m hoping the deadlift comes easier, but I’ll know in 3-4 weeks.

Although I’m not directly squatting or benching, this program should move both forward anyway. So here I go another 8 weeks, starting yesterday. I truely believe this is the way to train, in 8 or 12 week blocks, ramping up intensity, and moving 1-2 lifts forward, before rebooting with a couple different lifts, and going again. Mabey I’m an old man, and this is an old way to train, but it suits me. Latter