Bigmac73nh's Log

Training Training Logs
321

Yesterday got a little wild on the eating front. I was completely insatiable. I think the damages in total were 3.5lbs steak, 1 cup of rice, and a pint of Ben & Jerry’s PB/Banana frozen Greek yogurt (SEXUAL). Glad I ate up though, since I’m looking thicker and just as lean today. Love it when eating like a mofo pays off lol.

I also feel awesome today so I’m going to get an early start on next week’s workouts and catch an HFS session. I figure that it’s best to not waste a day when I feel ready to lift and have no true schedule constraints as I’m heading into finals and have a formal on Thursday night. I’ll save the off days for when I need them.

322

Today’s Workout: BBing HFSW

Low Incline Neck Press HFSW

Front Squat HFSW

Activation:

A1. OH-Low-OH BPA 4x1

A2. Weighted Jumps 4x1

A3. OH Bar Rotations (3 sec peak hold) 4x5

A4. One Arm DB Snatch From Floor 4x1 LR

HFSW:

B1. Banded Front Squat (slow 1.5 reps)/Banded Front Squat (Explosive reps)

3x3/3 alternating

B2. V-ups (4 teh hawt s3ssi abz)

3x12

C1. Banded Low Incline Smith Neck Press (slow reps, no lockout)/Banded Low Incline Smith Neck Press (explosive reps)

3x3/3 alternating

C2. Box Jumps

3x1

D1. Undergrip Banded Smith Rows (slow 1.5 reps)/Undergrip Banded Smith Rows (explosive reps, 2 sec peak hold)… constant tension on all reps (except the first rep, contraction was so hard that I was giving myself the lat equivalent of a charlie horse so I had to loosen up and reset lolz)

3x3/3 alternating

D2. Band Lat Pulldowns

3x1

D3. L-H BPA

3x1

D4. BPA

3x1

D5. Box Jumps

3x1

Rehab:

E1. DB Hammer Curls to Ears 4x5

E2. Biceps Hold 3x6sec, 1x20sec

E3. Box Jumps 4x1

F. Hyperextensions x25

ROFLs:

G. Chins x20 (strapped up and ran a continuous set for bonus lat destruction since tomorrow is definitely off)

Notes:

Good workout. Just had fun and took my time, since a couple of other serious lifters were there (guys in the background of the low incline press vid) and I was talking shop with them between sets. Probably had got my best pump in recent history… lats/bi’s are still moderately to severely engorged and it’s been like an hour.

Snagged the vids to show rep style/tempo. Got one of the rows as well, but the angle was too retarded and showed more of my big fat ass than anything else lol. I’ll try again on Monday. Not many changes since last time around, just switched up the back work to hammer lower lats and made the front squats 1.5’s (fuck that was brutal).

323

Today’s Workout: Squat Pattern

Fat girled out pretty hard yesterday, so I was nice and “leveraged” today. Did the smart thing and put it to use. I considered benching, but my shoulders are still a bit bleh because of some assholery while partying on Saturday night that resulted in a 40 rep set of Arnold presses on a dare lol. Legs felt good so it was time for teh skwatz.

275x3 Front Squat

315x1 Front Squat (Beltless PR)

205 Front Squat 5 Cluster 3

HFS Banded Smith Rows (Fuck videoing lifts in the smith rack, so awkward)

Activation:

A1. OH-Low-OH BPA 4x1

A2. Weighted Jumps 4x1

A3. OH Bar Rotations (3 sec peak hold) 4x5

A4. One Arm DB Snatch From Floor 4x1 LR

Squat Work:

B1. Front Squat

135x3
185x3
205x3
225x3
245x3
275x3 (PR maybe? If not it’s a tie lol)
295x1
315x1 Beltless PR +10, tied my previous belted PR
335x0 Shits n giggles, was sliding forward on my shoulders in the hole so I dumped it
335x0 Belted up and tried again, got some vertical movement but it was going to be a grinder so I dumped it

B2. OH Med Ball Throw

10x1

C1. Back Squat

245x3
275x3
315x3

C2. OH Med Ball Throw

3x1

D1. Front Squats

205x5 cluster triples (belted up)

D2. OH Med Ball Throw

1x1

Back HFSW:

E1. Banded Smith Rows (slow 1.5 reps)/Banded Smith Rows (explosive reps, 2 sec peak squeeze)

3x3/3 alternating

E2. L-H BPA

3x1

E3. BPA

3x1

E4. Band Lat Pulldown

3x1

Rehab:

F. DB Hammer Curls To Ears x20

G. Biceps Hold x20sec

H. Hyperextensions x25

Notes:

Very pleased with this workout. Pushed it on front squats and they felt great. Everything under 275 was completely ATG, beyond that it was more like parallel but they still felt very strong. The PR at 315 really didn’t feel bad at all… probably had another 10lbs in me anyway.

Didn’t push it on the back squats. Quads felt a bit fatigued by the time I got to them, so I just hit a few ramped sets real quick for neural efficiency maintenance.

Got some brutal pumps from the back work because I was in fattyfat mode today. Yay Ben & Jerry’s frozen Greek yogurt lol.

Back to the HFSW for tomorrow and Wednesday, then I’ll try to crack a bench PR on Thursday.

324

315 looked like cake. Damn good job. now on to 4plates.

B & J’s frozen greek yogrut is legit. Ate a pint of blueberry grahm cracker and a pint of pb banna a couple days ago for my dessert. GAWD YES! The strawberry shortcake is also good i took that down last night

325

[quote]ryanbCXG wrote:
315 looked like cake. Damn good job. now on to 4plates.

B & J’s frozen greek yogrut is legit. Ate a pint of blueberry grahm cracker and a pint of pb banna a couple days ago for my dessert. GAWD YES! The strawberry shortcake is also good i took that down last night[/quote]

Haha I had the blueberry graham cracker one last night, definitely my favorite. Snagged a pint of the banana/PB on Friday and it wasn’t bad at all. Strawberry is still on my to-eat list. Stuff is definitely sugary, but I think it’s pretty ok for a cheat item

326

Great work

327

Certainly ok for a cheat item. And mighty delicious. I loved the banana PB mainly becuase i love that combo in terms of real food but the ice cream version was a great twist.

Cant wait till i catch up to your hyoogness (if that ever happens)

328

@spar4tee Thanks broski

@ryan Don’t be ridiculous man, I’ve got like 5lbs on you haha. My baby boy limb length lets me get away with murder in terms of leverage and apparent thickness

329

2592×1456 967 KB

A few random thoughts:

  1. Above pic is the result of today’s shopping run. Each day I’ll have a rotisserie chicken and a cup of rice, plus some cheese, sour cream, and either buffalo sauce or salsa for bonus cals/palatability.

  2. I kinda tweaked something in my midback while setting up on front squats today. Doesn’t appear to be limiting upon my ability to get things done, just feels kinda weird. Tried to foam roll/hit it with a lax ball earlier and it’s doing better. Will keep doing such things and hope it doesn’t piss me off too badly lol.

  3. These are kewl:

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2592×1456 917 KB

^Band setup for kneeling lat pulldowns… <333 this

Today’s Workout: Bench

Activation/Warm-up:

A1. OH-Low-OH BPA 4x1

A2. Weighted Jump 4x1

A3. OH Bar Rotations (3 sec peak hold) 4x5

A4. Bench Press

4x135x3

B1. Clean High Pull From Pins

4x135x3

B2. Bench Press

4x135x3

C1. Straight Arm Band Pulldown 4x1

C2. Band Lat Pulldwon 4x1

C3. L-H BPA 4x1

C4. BPA 4x1

C5. Bench Press Against Bands (slow reps)

4x135+microsx3

Bench Work:

D1. Bench Press

185x3
225x3
245x3
275x3
295x3
315x3.1 (Tried the bitch +1 rep PR, got it off the chest but realized it would be a grinder and dumped it on the low hooks)

225x 5 cluster triples

D2. Band Lat Pulldown 7x1

D3. Box Jump 7x1

Accessory Work:

E1. L-H BPA 3x1

E2. BPA 3x1

E3. Lat Pulldown (slow 1.5 reps)/Banded Lat Pulldown (explosive rep w/ 2 sec peak hold)

3x3/3 alternating

E4. Box Jump 3x1

F1. Banded Low Incline Neck press (+doubled minis, slow reps, no lockout between) 3x3

F2. BPA 3x1

G1. Banded BTN Smith Press (+minis, slow reps, 2 sec peak hold) 3x3

G2. BPA 3x1

Rehab:

H. Hyperextensions x25

I. DB Hammer Curls To Ears x20

J. Biceps Hold x20sec

Notes:

Was hoping for a PR of some sort on bench today, but it wasn’t happening. My right shoulder has been off for a couple days now, so I didn’t have any crazy expectations. Tied my current 3RM at 315, but didn’t have a smooth 4th rep in me and a new 4RM isn’t worth getting loose on form to grind an extra rep out. Hitting a ton of explosive work and then getting a pump in all the relevant muscle groups for benching definitely helped, but I just didn’t feel as tight as usual due to the shoulder and the midback strain. Regardless, I’m pretty pleased that I can match a PR when I’m feeling off.

I finished with a ton of banded work on things that felt good on the shoulder. It definitely feels better now than it did yesterday, so I think the band work was productive. Great feel on that stuff, and I got a pretty retarded pump too.

I’ve got one more shot to crack a new bench PR before I graduate (two weeks from now), so I’m going to back off on pressing for the next week or so. I’ll only press one day next week, and I’ll limit myself to some light explosive work on bench and some smith overhead pressing to give the shoulder a rest for awhile.

331

Had to finish up two research papers, attend three classes (last ones as an undergrad WTF), and I’ve got a formal tonight, so I just didn’t have much time to invest in the gym. Just got in there quickly and hit my activation work, rehab work, then some banded lat pulldowns with jumps worked in to get some work on the muscles around my GD nagging midback and shoulder stuff. More of a recovery workout than anything else, but pumpz and activation were good.

Not going to eat a whole lot today because I didn’t earn it. Pretty much just going to take an extra couple hits of Humapro and then eat enough to not vomit all over myself when I go out tonight haha. Not going to be terribly clean (my Chinese teacher is pulling out a bunch of food she made us as we speak lol), but I’ll fast as needed tomorrow to clean up.

Back to normalish with a pressing-free HFSW workout on Saturday.

332

look at all those chickens! Nummy num nums!

are you dieting down a bit or something?

Lookin strong brotha man

333

[quote]gregron wrote:
look at all those chickens! Nummy num nums!

are you dieting down a bit or something?

Lookin strong brotha man[/quote]

Thanks man!

Not really dieting, just trying to push the BW up a little without getting too fat in the process. Shooting for 210 at a similar/better level of leanness at year’s end. I’m still putting away 3000+ cals a day, but I’m eating on an IF schedule to help with the not-getting-fat part.

334

Today’s Workout: HFSW-ish

Activation:

A1. OH-Low-OH BPA 4x1

A2. Weighted Jump 4x1

A3. OH Bar Rotations (3 sec peak hold) 4x5

HFSW:

B1. Power Snatch From Blocks

6x135x1

B2. OH Power Hold (once bar is snatched into position)

6x135x9sec

B3. Box Jump

6x1

C1. L-H BPA

3x1

C2. BPA

3x1

C3. Banded Lat Pulldown (slow 1.5 reps)/Banded Lat Pulldown (Explosive reps w/ 2 sec peak hold)

3x3/3 alternating

C4. Box Jump

3x1

D1. Banded Back Squat (slow 1.5 reps)/Banded Back Squat (Explosive reps)

3x185+minisx3/3 alternating

D2. V-ups

3x12

Armz:

E1. Banded Preacher Curls (slow 1.5 reps)/Banded Preacher Curls (Explosive reps w/ 2 sec peak hold)

2x3/3, 1x2/2 alternating (2 many pumpz, arms broke after 2 reps haha)

E2. OH Rope Extensions (slow 1.5 reps)

3x6

Rehab:

F. DB Hammer Curls to Ears x20

G. Biceps Hold x20 sec

H. Hyperextensions x25

Notes:

This is more or less what my workouts will look like for the week. HFSW is the real meat of it- I’ll be hitting legs and back hard each day but avoiding any pressing for shoulda recovery purposes. Throwing in a little bit of arm work because I don’t have to worry about it hurting my performance on pressing- the biceps work is mainly active recovery, but I’m going decently heavy on tri’s. Might throw in some Cordova extensions, but that’s about it.

Nothing was even remotely painful/uncomfortable on the shoulder, which is what I’m going for. I’ll prob still deadlift heavy at least once this week, but we’ll see. I’m going to avoid rings to be on the safe side. I think they’re more useful for getting lean anyway.

Oh yeah the pumps from this workout were retarded awesome because I ate 9 double cheeseburgers yesterday lol.

335

Today’s Workout: Deadlift Funtime

Today’s workout evolved from nonexistent (was going to take the day off) to light explosive work to heavy deadlift day once I ran into some gym buddies lol.

455X3 Straps/Belt like a vajay, matching my 3RM but felt way easier this time

505x0 would’ve been a +10PR, wasn’t planning on trying for any PR’s or else I would have ramped up more intelligently, 455 felt too good to not go for it though. This was attempt number two.

Activation:

A1. OH-Low-OH BPA 4x1

A2. Weighted Jump 4x1

A3. OH Bar Rotations (3 sec peak hold) 4x5

B1. Cordova Extensions 4x6 LR (tried some light extensions to loosen up the elbow a bit before anything that would require an overhead lockout… felt great and this will be a fixture from now on)

B2. Snatch High Pull From Pins 4x3

B3. Box Jump 4x1

HFSW:

C1. Power Snatch From Blocks->OH Power Hold

6x135x1/9sec

C2. Box Jump

6x1

Deadlift Work:

D1. Deadlift

Raw dawg
135x3
225x3
275x3
315x3
365x3

Straps in
405x3

Belt On
455x3
505x0 Bagged this before I even pulled it off the floor, didn’t like my setup
505x0 See vid, probably could have had it if I worked in singles from 405 on but w/e, I’ve worked deads like twice in the past month IIRC

Raw again
275x5 cluster triples

D2. OH Med Ball Throw

10x1

Back Work:

E1. L-H BPA

3x1

E2. BPA

3x1

E3. Banded Lat Pulldowns (slow 1.5 reps)/Banded Lat Pulldowns (explosive reps/2 sec peak hold)

3x3/3 alternating

Rehab:

F. Hyperextensions x25

G. DB Hammer Curls To Ears x20

H. Biceps Hold x20sec

Notes:

Not much to say about the workout beyond what I already mentioned above. Got my heavy work for the week out of the way since I’ve been eating big all weekend and was well-fueled. Probably going to continue to eat like a big fuck for today, then clean up tomorrow. BW was only 204 so I’m not worried about eating a little dirtier for one more day.

My workouts are kind of evolving (devolving? lol) to just going in and hitting everything that feels ready, but I’m down with that. I think I can be more productive with this than I was last time because I’m respecting the loading a bit more and keeping things light and explosive (either in the sense of moving through the ROM of a movement quickly/explosively or in the sense of working slow against bands and shooting for micro-oscillation). Really the only heavily-planned thing over the next couple weeks will be a heavy bench day next week to shoot for a PR before graduation. Other than that I’ll just keep hammering quads and lats as frequently as possible, maybe throwing in a bit of arm/ab work here and there.

336

Today’s Workout: Bench Work

Bench Press 315x4 (+1 rep PR)

Activation:

A1. OH-Low-OH BPA 4x1

A2. Weighted Jumps 4x1

A3. OH Bar Rotations (3 sec peak hold) 4x5

A4. Cordova Extensions 4x6 LR

Bench Work/Stabilizer Work:

B1. Bench Press

4x135x3
2x155x3
2x185x3

B2. Clean High Pull from Blocks

4x135x3
2x155x3
2x185x3

B3. Box Jumps (first four sets)/L-H BPA + BPA (second four sets)

4x1/4x1,1

C1. Bench Press

225x2
245x2
275x2
295x2
315x4 (PR)
335x1
365x0 Felt like trying a weight PR for fun, one kid who was working out nearby said to go for 365 so I did lol. I actually took an unrack from my buddy on this one, but I set up too far forward on the bench and lost lat tension during the unrack. Got it off my chest but was too loose so I took a spot and shut it down

225x 5 cluster triples

C2. Band Lat Pulldown

8x1

C3. Box Jump

6x1 ([cut them after the single at 335)

D. Banded Low Incline Smith Press (slow 1.5s, no lockout)/Banded Low Incline Smith Press (explosive reps)-Bands were doubled minis

2x3/3 alternating… lol had to rack the last rep of the last rep a couple pins below full lockout because I was too pumped

E1. L-H BPA

3x1

E2. BPA

3x1

E3. Banded Lat Pulldown (slow 1.5 reps)/Banded Lat Pulldown (Explosive reps, 2 sec peak squeeze)

3x3/3 alternating

F. Strapped Chins (DOH/wide grip) x15

G. Rope Pushdowns (1.5 reps)x AMRAP

H. Banded Preacher Curl (doubled minis, 1.5 reps)x AMRAP

Rehab:

I. Hyperextensions x25

J. DB Hammer Curls to Ears x20

K. Biceps Hold x20sec

Notes:

Had some nice fat boi bloat going on today as a result of yesterday’s eating. I put down 30 buffalo wings, a full order of grande nachos, then for dessert I had something that rhymes with “large Dairy Queen Reese’s Cup Blizzard.” Due to said bloat, I felt pretty comfortable trying some bench press with DE-loading just to keep the neural efficiency up. The shoulder ended up feeling amazing, so I just made it a bench workout and went heavy lol.

I pretty much followed the standard form for my recent heavy pressing workouts and hit activation, worked some DE stuff to warm up, got a good pump in the stabilizers, then went heavy. After that, I just got in a bit of chest/lat/shoulder pumpz/recruitment work and hit a couple sets of arms to loosen them up.

Throwing in the cordova extensions as a warm-up appears to be HUGE for keeping the right shoulder/biceps feeling good. I typically have some tightness in my right elbow, and these take care of it nicely. I’m beginning to think my shoulder/biceps issues might be related to the elbow tightness- it feels like the tightness limits triceps involvement and forces the shoulder/biceps to overcompensate when pressing.

Going to take tomorrow off. Wednesday I’ll get back to a combination of performance work/banded BBer stuff emphasizing explosiveness with lighter weights. Going to clean up the nutrition starting today and let the leanness happen a bit because there’s some stuff I’d like to look sessier for around graduation lol.

337

STRONG fucking bench man. So jelly.

338

Nice benching broseph

339

@jab1 and spar4tee Thanks boys

OMFG DOMS today. Idk if my traps have ever been this sore before- definitely need the off day lol.

BRB getting hawt sexy abs real quick.

340

Today’s Workout:

Activation:

A1. OH-Low-OH BPA 4x1

A2. Weighted Jump 4x1

A3. OH Bar Rotations (3 sec peak hold) 4x5

A4. Cordova Extensions 4x6 LR

Explosive Work:

B1. Power Snatch From Blocks

45x3
95x3
115x3

Power Snatch From Blocks to OH Power Hold

6x135x1/9sec

B2. Box Jumps

10x1 (hit one before the first PS warm-up)

C1. Front Lever Roll-ups on Rings

3x3

C2. Banded Back Squat (slow 1.5 reps)/Banded Back Squat (explosive reps)

3x3/3 alternating

C3. Ring Dips

3x3

Rehab:

D. Banded Lat Pulldowns (slow 1.5s) x AMRAP

E. Bended Cable Triceps Extensions (slow 1.5s) x AMRAP

F. Banded BB Curls (slow 1.5s) x AMRAP

G. Hyperextensions x25

H. DB Hammer Curls to Ears x20

I. Biceps Hold x20sec

Notes:

Explosiveness was great today. Probably the best box jumps ever, I was landing lightly with my legs pretty damn close to fully extended. I’m hoping that the rings/jumps/holds/oly lifting will have a nice metabolic effect. I’m trying to lean out as much as possible this week so I can just settle into eating reasonably through my cousin’s wedding. I’ll post a nutrition break down at the end of the week with some update pics because I’m doing semi-interesting shit, but I will mention that this workout was performed about 34 hours fasted lol.

I’ve gotten four workouts in for this ‘training week’ already, so I may take tomorrow off and then go murder everything on Friday before the weekend break. I’ll see how I feel tomorrow. Not averse to getting in 6 workouts this week if recovery feels on though.

BTW- power snatch + OH power hold = traps explosion. Love it.