Anytime's Come Back

Training Training Logs
701

Thaks Csulli
Monday march 3------Pull day------leave the car running, this won’t take long--------------------------------------------------

bent over BB row
135x20
185x10
225x5 ( 1 min rest between sets, somtimes shorter, but never longer)
225x5
225x5
225x5
225x5
225x5 ( haven’t done these in a long while, lots of grow room here)

BB curl-------standing skull crusher ( was going to do high pulls here, but low back siad NO ! )
65x20-----------mex20
75x15-----------mex20
85x15-----------mex20
75x20----------mex20
65x27----------mex20( big huge pump, should train arms more often)

DB shrugs---------inverted rows ( like the video I shot last week )
90sx20-----------mex10 ( 90s are the heaviest I have )
90sx20------------mex8
90sx20------------mex5 ( the inverted rows were really dificult by this point in the workout )

side latterals 25x a shit load, one set, probably 50-60 total reps, good times :slight_smile:

There it is, I don’t know if this will be the same workout I follow every week, but I do know every week I’ll start with bent over rows, thewn pump up my arms, traps, upper back, and shoulder’s, but all I really care about are the BORs, I haven’t done these in forever, and was actually surprised how light 225 felt, shouldn’t be too long before I’m back to 315 or so, LOL, but thats what I thought about all my other lifts as well, so we shall see, felt good though, and I’ll be doing sets of 5 on these every Monday morening as long as I can.

In the past gaining strength on BORs tranfered directly to my deads, I just haven’t had a place to put them, within my program lately, but now I can build a whole day wround them, Good times :slight_smile:

As far as the rest of the workout, no surprises, wish I had heavier DB for shrugs, but either way, traps are a crap shoot for me, and no matter what I do, I can never feel them, anyway gotta go Later

702


On top of my strength goals, this is the build I was after when I started some heavy lifting this past year, and I tipped the scales at 268 this past weekend looking pretty close to this, minus the traps ! ( working on that )

As I get closer to getting back in my gym,( April) how I look is becoming just as big a focus as moving big weights, when your a gym owner your a walking bill board, so getting back to work next week,. running up and down ladder’s all day, plus adjusting my calories, and carbs a bit, should have me filling out a T shirt, without spilling over my belt right on schedual. Oh and I don’t do tats by the way for a bunch of different reasons

Anyway found this shot, and made me realize, just how far I’ve come, and how close I’ve come to my physique goals this past year, never thought I;d get this big without gear Good time :slight_smile: later

703

Lilly is a beast for sure. Powerfull look !

704

[quote]AnytimeJake wrote:

325x5—2—2—1—Rest pause, there’s a tripple there, I’ll get it next week

[/quote]

That’s what I’m talking about.

Nice, real nice.

705

Some nice squats I found today, pretty simlar to how I squat, but everywhere I go around the threads peole are scared of these cues, ya his knee’s dip in a bit, and he leans forward coming out of the hole, and fights to straighten up, like a good morning, BUT, that whet happen’s when you squat heavy weights. There’s this big kick lately, around this mythical imaginary perfect form, and it only exists with weak people, I’ve trained with some really strong fucking guys over the years, and they never talked about form period, they just didn’t discuss it, they worried about moving as much weight as they could. I just think alot of guys could move alot more weight, if they stopped believing in imaginary perfect form, because there’s no such thing, there’s only strong, and weak, and the weak always talk about form. This guys lifting under the watchful eye of a record holding coach, and he seems to be cheering him on, think about it ! later

706

Ben Rice has some decent lean. Hes the world record raw drug tested squat holder w 705 @210ish

707

Ya, I just liked the fact that this guy is being coached and incouraged by Jim Steel during this set, thought this might help some guys realize that to move decent weights, you have to loosen up the form. plus I’m squatting tomorrow, and I’ll take all the modivation I can get. later

708

[quote]AnytimeJake wrote:
Ya, I just liked the fact that this guy is being coached and incouraged by Jim Steel during this set, thought this might help some guys realize that to move decent weights, you have to loosen up the form. plus I’m squatting tomorrow, and I’ll take all the modivation I can get. later[/quote]

I’m there. Train using the form that is perfect for you, find your leverages and hone that form. Heavy reps always look worse than warm up reps. “Worse than good” is still better than “worse than fucking ridiculously ugly and apt to get you killed”.

I squat all bent over, lead with the hips, knees come in a bit probably because this is how I deadlift and I’m better at deads than squats. That is my perfect form.

Give it fucking hell tomorrow, squatting how you squat.

709

Wedsday mar 5-------------Speed squats-------CAT squats----------Front squats

Jump squats
135x5
185x5
185x5
185x5
Front squats
185x5
225x5
255x3
275x3
255x3
255x3
255x3
CAT squats
275x5-----1 min rest between all sets
275x5
275x5
275x5
275x5-----For whatever reason, this was alot easier than last week, but the 5th set was still a killer

There it is, a killer leg day without ever putting anything over 300 on my back, speed, form, and teastical fortitude were all tested today, my legs got pumped, my hams got pumped, my low back got destroyed, and I lost all hearing in my left ear, except for a strange ringing during the 5th set of CAT squats, so I had no more to give. it still feels weird having a whole leg day without putting anything heavy on my back, but I am starting to see the wisdom in it, my quads, and low back haven’t felt this nuked in a long time, even after a heavy leg day, Plus I have Sundays now to feed my ego, this is about muscle, I did plan once again to do some Dimmel’s, RDLs, or trap bar work, I was planning to finnish with one of those, but seeing as I really did loose the hearing in my left ear, and I’m only 3yrs out form a stroke, I thought it prudent to call it a day, my Dr would have a fit if he knew I pushed myself that hard, but you can get killed crossing the street to get the mail, so who fuckin cares really !

I pulled the trigger today on completely replacing all cardio equipment at my gym, so I’ll be discussing that in the future, I haven’t been happy with the last two treadmills I bought last summer, and all my other stuff is coming up on 5yrs of age, so I’m going to replace the whole caboodle, thinking Precore, but Star-Trac’s in the mix as well, I haven’t been visiting many gyms the last few years, so if any of you have good or bad cardio equipment stories, let me know before I’m comitted, never used Star Trac, but they’re a preferred vendor for my frranchise, Natulis is tits up, had good luck with them, but they’ve gone under. Anyway I know all you guys use gyms, so let me know your feelings. Precore has a thing called an AMT that replaces elypticals, and I’m hereing good things, if anyone has used that as well. later, and thanks

710

My girlfriend has run on lots of treadmills, and prefers Precor by far. I couldn’t tell you why. She runs 30+ miles a week. Couldn’t tell you why she does that either.

711

My cardio -

  1. Loading/unloading plates
  2. 1 min rests.
712

Thaks Lorez, I’m pretty much sold on precore, they’re the most expensive but there’s a reason for that, and last year when I added two new treadmills, and i went with the cheapest available, now it’s going to cost me more in the end, becuase they’re junk, and I have to pay a peniltry to send them back. You buy equipment on a 3yr lease to own,. and I’ve had these only a year, so I got to get out of the deal.

If Natulis was still in buisness it would be a no brainer, because the equipment has really held up,. I have 600 or so member’s and until last year only 3 tread mills, they go nonstop, the 2 new ones I bought, break down every othere week, and I can’t have that, ask your GF lorez if she’s ever used an AMT if you don’t mind, anyway thanks, I’ll let ya know when I pull the trgger, and put some pics up of my club with new equip thanks later

713

Just got a call from ‘’ True fitness’’ if anyones used this, treadmills seem to rank high, I’m going to try some out on Fri, they’re made in USA, which is rare, and important to me, ya I’m one of those guys I like keeping my money here if possible, anyway just thinking out loud, and would like imput from fellow fitness guys if possible

714

Thursday Mar 6------------bench asistance day --------------------

High incline BB press
135x20
185x10
225x5
245x3
265x2 ( 3 rep fail, drop 10 and put work in )
155x3
155x3
155x3 ( did these work sets at a quick pace)

CAT bench ( 1 min rest between all sets)
245x5
245x5
245x5
245x5
245x5 ( first 3 sets were explosive, last 2 sets were a bit of a grind)

Lateral circuts—directly to----Dips
25x30---------mex20
25x30-------mex20
25x30-------mex17 ( beat )

I was movin this whole workout, did some face pulls, and band shrugs between sets of incline press, the rest of the workout was as written. On the bench the weight was perfect, did all 5 sets with exactly 1 min rest between sets, they started to get dificult to get, and got a huge pump in chest tris, and shoulder’s. On the laterals and dips, I did circuts for the latterals, 10 seated rear latterals, 10 seated side latterals, 10 seated arnold presses, all done without putting DBs down, then directly to dips, this is torture to my delts, and thats what I need for a bigger bench. This whole workout took exactly 45 min, jambed alot of work in, with no thought other than the firsat exercise to how much weight I was using, just speed and form.

On the incline press, last week I did 90 degree military, followed bu 45 degree incline, so today I split the differance, and set my bench to as close as I could to be half way between 45 and 90, by eye. This way I only needed to do one exercise rather than two. Good times, good workout. later

715

Nice work.! I go for 265 5x3 p.r next week on incline. On that last sets 3x3 on incline… bring your grip in one finger width each… it works your upper chest like no other ! 1 mins rests= no time for screwing around !

716

I know you don’t have any plans to do a meet, but I do, so it means everything I do in the gym, is based around adding weight to one of the 3 main lifts. The reason I bring this up, is because for me front delts ( delts in general ) are whats holding my bench back, and thats the whole idea behind the workout template I’ve recently changed to. So today on bench asistance day, the goal was to set up the incline somewhere between 45 and 90, so that I could still move heavy weight pain free, but my shoulder’s would be the main target, and there for be tired out by the time I benched. I knew this would mean I would have to bench less, but the theory is my shoulder’s would have to work harder to compensate being tired. I’m not sure if any of this actually works, but that the fun of weightlifting, I set up this expieriment, and give it hell for 3mths, recording workouts and tracking progress, and see where my bench is in 3mths.

I came back last year to heavy lifting, and the internet, and got caught up with this obsesion with programs, pre-made programs, but I didn’t really get any stronger, and for me it takes all the fun out of working out. The part where you learn about your own body, learn your own weaknesses and target them. I know everyone thinks the prefect program is what gets you strong, but for me what program I’m on, ranks rather low in importance, desire, effort, rest, understanding, and listening to my body, consistancy, all this stuff is way more important than what program I follow. As long as I put all that other stuff into benching, squating, and Rowing ( deadlifting) couple few times a week, and pay atention to the feed back, I’ll keep moving forward, and not be dreading another boring re-planned workout :slight_smile:

I know I’m way off topic from your post, but I really don’t have a plan for my Mon, Wed, Fri workouts, just start by targeting my weak area with an exercise( may change week to week) then the main lift 5x5 after I’ve pre- exhausted weak muscle group, so on these workouts during the week, I’m not concerned with max weights, just building muscle, and targeting weak links, then on Sundays move some big weights with rest pause, and a mock meet. I am trying to use this CAT system of 1 min rests with bench, and squats, but the exercise I do before that is up in the air. Mon, pull day, will be 5x5 with BORs, as the first exercise, and I’ll try to add 5lbs a week, as I go, with some other crap for arms and traps after wards. Sounds like fun dosen’t it, thats how it used to be.

So a long winded way of saying I don’t know what I’ll be doing next week, other than CAT squats and bench as my second exercise on those days, and heavy ass BORs on Monday’s, the rest’s a secret to keep things fun and interesting. I’m sure this is way out there, but it sure does sound like fun :slight_smile:

I do always apreciate the input, i’m just going back to having fun in my workouts, and trying to go back to whats worked for me before, thanks, later

717

Now after spewing all that, I’m off to Otawa for 3 weeks to work, and stay in a farm house wityh a bunch of construction worker’s, so I don’t even know if I’ll be able to workout. I am taking my ply wood blocks with me, and no matter what happens I’ll makew sure i get my Sunday workouts in, at the end of the day, I’ll be way more active than I’ve been ( house arrest ) doing housing, and running up and down ladders, so a few weeks of just one heavy workout a week, is not such a bad thing, just means everything I said above, may be out the window for a few weeks :slight_smile:

I will say this, I am 110% comited to my 7 week ROM deads, I’m bringing the wood, and I’ll hitch-hike to a gym once a week if I have to in order to finish this cycle. So if nothing el;se that will get done.

Life gives you de-loads, thats one of the main reason’s I can’t wrap my head around planned de-loads, I’ve been around along time, and I know things come up, sick, vacations, work, women, and you get rest without planning it, such is life. Later

718

I like your new set-up. Looks badass to me. Since I have a big arc and good leg drive… using your theory I would lack upper chest strength. Hence… my paused incline session. When I struggle and fall outta groove itd be toward my face…so a strong Incline has helped me fight that…keep it in the groove and let my tris lock it out. Typicially if it comes off my chest. Ittl get locked out !

Anyways…so yes I know what you mean.

719

I think it’s sort of like getting laid, you get all pimped up on a Sat night, go to pick up bar, and never have any luck, cause your trying too fucking hard, then the following Mon on the way home from work, your all dirty, and ya stop by the grocery store, and end up pickin up a bangin chick, cause ya weren’t thinking about it.

I’ve always worked out, but the last year, due to being board, and being on the internet for the first time in my life ( always been too busy to bother) anyway I’ve been obsessive, and over involved with my workouts, over thinking every little detail. In the past when I’ve made my best gains, was when I wasn’t thinking about it, just going in to the gym a few times a week, bangin out a workout, and then not thinking about it, until the next weekj, or workout, thats my theroy, so just know that Mondays I do BORs, and not worry about it, Wed squat days, Fris bench day, but thats all I know, just go in, pack as much work in as I can, in a small time frame, and forget about it until next time.

Stressing about every little detail, isn’t the point, picking up heavy weight, in a consistant, and progressive matter, over a long enough period of time, and your body has to get stronger. The only way to screw that up, is trying and rush the process, trying to over complicate the prcess, and by thinking there’s a perfect way, there’s no perfect way, there’s just consistant, progressive resistance, over time, so looking at it that way, you might as well find somthing thats enjoyable, and dosen’t make ya nuts, or more nuts in my case :slight_smile: Later

720

[quote]AnytimeJake wrote:
I think it’s sort of like getting laid, you get all pimped up on a Sat night, go to pick up bar, and never have any luck, cause your trying too fucking hard, then the following Mon on the way home from work, your all dirty, and ya stop by the grocery store, and end up pickin up a bangin chick, cause ya weren’t thinking about it.

I’ve always worked out, but the last year, due to being board, and being on the internet for the first time in my life ( always been too busy to bother) anyway I’ve been obsessive, and over involved with my workouts, over thinking every little detail. In the past when I’ve made my best gains, was when I wasn’t thinking about it, just going in to the gym a few times a week, bangin out a workout, and then not thinking about it, until the next weekj, or workout, thats my theroy, so just know that Mondays I do BORs, and not worry about it, Wed squat days, Fris bench day, but thats all I know, just go in, pack as much work in as I can, in a small time frame, and forget about it until next time.

Stressing about every little detail, isn’t the point, picking up heavy weight, in a consistant, and progressive matter, over a long enough period of time, and your body has to get stronger. The only way to screw that up, is trying and rush the process, trying to over complicate the prcess, and by thinking there’s a perfect way, there’s no perfect way, there’s just consistant, progressive resistance, over time, so looking at it that way, you might as well find somthing thats enjoyable, and dosen’t make ya nuts, or more nuts in my case :slight_smile: Later[/quote]

Brilliant.