I’m definitely going to go as heavy as I can, I’m sure once I get warmed up all the soreness will go away, it usually does. Going to do SLDL warmups, then I’m going to do 5 heavy singles from the floor. Then some RDLs, etc.
h4m - I know what you mean, my lower back definitely feels recovered. I’ll be g2g for sure once I get in the gym too. Once I walk in I get so psyched, I tend to only be able to focus on one thing the entire time. I love it. Nothing else matters when I’m hittin the iron.
Light weight baby!
Kept thinking that to myself throughout squats.
Squats:
125x7
215x5
285x20
Bench:
125x5
175x4
215x2
260x3/3
OH hold:
200x38 seconds
Dips:
65x10
Squats are still going up…despite not eating enough this morning or last night. I’ll hit 290 for sure next session so long as I eat plenty between now and then.
SteelyD what was your previous PR on deads, and what exactly did you injure?
Nice job on the squats man, can’t wait to get my squat caught up to everything else. I hit 275x4 on wednesday and that was a PR for me, lol. Almost 3 years wasted doing 1/3 or 1/4 squats, so sad…least I’m on the right track nowadays lol.
Does anybody else really enjoy it when you know youre the only one you know that is training at the moment ?
Like when im up to lift at 4:45 so i can get it done before work or a long road trip, or like tonight, only time i had to lift was at 8 o’clock at night, yeah its a friday night, and yes ill go out later, but for that moment, i was kicking my ass, making myself stronger, while the other guy wasnt.
Legs.abs.conditioning
Box Squat-
135x10
225x10
275x8
315x5
365x3
405x3
425x3
455x3 PR MUTHAF**KER
Sissy Squat - 4x8-12 w/ 35 lb plate
Seated calf raises - 4x15-20 @ 3 plates
Jog to the high school track - not as easy as you’d think at this point
40 bleacher sprints
Hanging pikes off of concession stand - 4x6-10 (was going to be 5 sets, but my abs cramped up something horrible)
While i stumbled to my car after the hanging pikes, I got to thinking about how i got into wanting to squat massive amounts of weight (still not there) and i realized it was thanks to a challenge from Folley on the original BOI thread.
He had challenged me to get to a 300 pound front squat, well i killed myself for 8 weeks on that lift, and ill be damned if i didnt get to 315 and simultaneously fall in love with squatting in the process.
Good stuff guys, keep up the hard work.
BTW, The Dark Knight kicked my ass for 3 hours and i loved every bit of it, going to go see it again later this week.
–JB
Damn man, impressive squatting! I’ll get there…I promise!
Anyway I had Hip Dominant legs today - and it went better than I expected! In fact I really feel like I earned the 3x3 from in-n-out that I just devoured.
SLDL (warmup for from the floor pulls):
135 x 10
185 x 10
225 x 5
275 x 3
Conventional Deads from the floor:
315 x 1
335 x 1
355 x 1
365 x 1
375 x 1
RDLs:
225 x 10
275 x 10
315 x 6 (struggled to keep tight form on last rep, decided to stop there)
Leg Curl:
90 x 17
90 x 14
90 x 11
Roman Chair (Hyper-extensions - 2second hold at top):
+25 x 15
+45 x 11
+45 x 10
Did 5 sets of plate pinches in between the leg curls and roman chair work, then did some other misc. forearm work.
Friday jul 18,
Max bench + assistance work
A)Flat bench press
135x5
185x5
205x5
225x5
B)One arm DB row
70x10/70x10/70x10
C)bent over rear delts raises
10x10/10x10/10x10
D)Standing hammer curls
30x10
30x9x4x3 rest pause
last rep eccentric very slow
E)lying db extension
20x10
20x9x4x3 rest pause
last rep eccentric very slow
20 minutes bike medium intensity.
Comments;
That it,im on vacation,California this saturday.Im not satisfied with my fatloss vs last march(cancun) but a 4 packs is better then nothing!!
When i get back im gonna really focus on bulking,bulking lean but some fat wont be the end of the world. That would be my goal until the end of december. Im in the process of writing my own routine based on this article
http://www.T-Nation.com/readArticle.do?id=1873634
,something similar to bizarre and usc in the physical clinic, but with some twist, you see later.
Oh i just finished reading this book,
Amazing that my only word!! A really good book and by reading it i realized T-Nation is a very good site with good coaches. Also some history of weightlifting, old routine, very interrrsting!
In the meantime keep it up bro, i see you next week!
[quote]WS4JB wrote:
Does anybody else really enjoy it when you know youre the only one you know that is training at the moment ?
Like when im up to lift at 4:45 so i can get it done before work or a long road trip, or like tonight, only time i had to lift was at 8 o’clock at night, yeah its a friday night, and yes ill go out later, but for that moment, i was kicking my ass, making myself stronger, while the other guy wasnt.
Legs.abs.conditioning
Box Squat-
135x10
225x10
275x8
315x5
365x3
405x3
425x3
455x3 PR MUTHAF**KER
Sissy Squat - 4x8-12 w/ 35 lb plate
Seated calf raises - 4x15-20 @ 3 plates
Jog to the high school track - not as easy as you’d think at this point
40 bleacher sprints
Hanging pikes off of concession stand - 4x6-10 (was going to be 5 sets, but my abs cramped up something horrible)
While i stumbled to my car after the hanging pikes, I got to thinking about how i got into wanting to squat massive amounts of weight (still not there) and i realized it was thanks to a challenge from Folley on the original BOI thread.
He had challenged me to get to a 300 pound front squat, well i killed myself for 8 weeks on that lift, and ill be damned if i didnt get to 315 and simultaneously fall in love with squatting in the process.
Good stuff guys, keep up the hard work.
BTW, The Dark Knight kicked my ass for 3 hours and i loved every bit of it, going to go see it again later this week.
–JB[/quote]
Officially jealous of the box squats. Just wanted to throw that out there.
Made my bench PR today just 245 but still better than 235 a few weeks ago.
H4M, i have never, in my life, been as pumped as i was before those last two attempts, 425 and 455 were both PR’s.
I seriously thought about going for 5 plates a side tonight, but ill save that for later.
The 455 actually went easier then the 425, for some reason i placed my feet really close together on the 425, no more then 6-8 inches.
500 is definitely happening before i go back to school.
After that, i must dedicate some time to the Dead Lift, gotta get it up to 500, so thats only like a 95 pound increase, should be possible by christmas.
As for my bench, ive gotten 315 with a pause, and im not in a big hurry to screw up my already screwed up shoulder, so i think ill just keep hitting the inclines.
Josh, thats a shit ton of Dead lifting buddy, and all after only 48 hours rest from your squatting session, you’re a brave one,i know i wont feel like dead lifting on sunday. I didnt use a belt for any of those squats till i got to 405, so the lower back will most likely have a bit of DOMS.
[quote]hungry4more wrote:
Light weight baby!
Kept thinking that to myself throughout squats.
Squats:
125x7
215x5
285x20
Bench:
125x5
175x4
215x2
260x3/3
OH hold:
200x38 seconds
Dips:
65x10
Squats are still going up…despite not eating enough this morning or last night. I’ll hit 290 for sure next session so long as I eat plenty between now and then.
SteelyD what was your previous PR on deads, and what exactly did you injure?[/quote]
H4M, not sure how i missed this earlier, i guess ive been so busy checking your squat numbers so as to compete with you that i completely neglected to notice you kicking ass on your upper body lifts.
That OH hold is damn good, and the bench seems to be coming along pretty well, seeing those numbers makes me wanna do some heavy pressing, but ill have to fight off that urge.
[quote]WS4JB wrote:
Josh, thats a shit ton of Dead lifting buddy, and all after only 48 hours rest from your squatting session, you’re a brave one,i know i wont feel like dead lifting on sunday. I didnt use a belt for any of those squats till i got to 405, so the lower back will most likely have a bit of DOMS.[/quote]
Yeah, I didn’t expect to be able to do that much. I just played it by ear really, I knew which exercises I planned to do…just how much of each was unknown. All the SLDL’s really don’t count IMO though because they were really just warm-ups for the singles from the floor (I strongly dis-like pulling anything more than 2-3 reps from the floor). My ass, hams, quads, calves, etc were all sore going into it, but my back felt 100% so I wasn’t worried about it. All of my squatting on wed was raw, no belt so was all of this today.
Your guys’ numbers seriously put into perspective just how far behind my squat is compared to all my other lifts. I seriously think if it came down to it I could 1RM more on my bench than on my ATG squat.
I like early morning weekend sessions, although i was working last night till gone 01:30
carrying on with the low volume:
BB military press
warms up from 45lbs to 115lbs
125lbs 6/3/2
BB upright row drop set
19 50% drop 30
Dips
warm up
55lbs 8/3/2
lying leg curls
warm up
65lbs 14/6/4
Pushed hard on the military presses and dips, could of gone heavier on the lying curls
ended each bodypart with the DC extreme stretch.
I think in a week or so i’ll be ready to start DC properly and learned the intensity enough to give it it’s due
Yesterday’s training
Deadlift
10x135
8x205
8x255
3x305
1x325
1x345
1x355
Did a lot of snatches, clean&press et overhead stuff afterward but forgot to log sets/reps/weight,
I just went crazy on hip dominant stuff.
[quote]WS4JB wrote:
H4M, not sure how i missed this earlier, i guess ive been so busy checking your squat numbers so as to compete with you that i completely neglected to notice you kicking ass on your upper body lifts.
That OH hold is damn good, and the bench seems to be coming along pretty well, seeing those numbers makes me wanna do some heavy pressing, but ill have to fight off that urge.[/quote]
Ha well if my bench were proportionate to me deadlift I would definitely be a happy man. Seems to be coming along slowly and painfully though. Guess it all comes down to me eating and sleeping as much as possible. Muscles ain’t gonna build themselves.
[quote]WS4JB wrote:
Box Squat-
135x10
225x10
275x8
315x5
365x3
405x3
425x3
455x3 PR MUTHAF**KER
…
BTW, The Dark Knight kicked my ass for 3 hours and i loved every bit of it, going to go see it again later this week.
–JB[/quote]
2 thoughts:
Ok I definitely posted my workout today…where’d it go?
Yesterday’s workout:
60 seconds rest between sets
90 sec sprints x 2
inch worm 2 x 10
db dorsiflexion 2 x 15 @ 15lbs.
standing calf raise machine 2 x 25 (no idea what the weight was since it was some shitty jerked-off pulley thing. It said “60” but it was a helluva lot more than 60 lbs.)
Split Squat 5 x 4 (40# db’s) - need to go heavier on these. I definitely underestimated weight on this.
Chins 5 x 4 (bw +10lbs)
Zercher Squat 5 x 4 (135lbs)
Decline DB pullover 5 x 4 (25# DB’s)
Deadlift Walk 1x10 @ 185, 1x6 @185
Okay, so deadlift walks to finish off a training session are fucking brutal. My 10 rep and 6 rep sets were supposed to be 15 rep sets, but there was no way I was getting 15 reps without hurting myself. I damn near puked as it was. I think I’ll drop the weight to 135 and see if I can get 2 x 15 next time. Either that or stick with 185lbs. and try to add a rep or 2 each time I do this workout. Anyone got any input on that?
On the Zercher Squats, I know my legs can move more weight than 135#, but I don’t think my arms can take much more than maybe 155. Is this normal? Is this part of the lift, like how overhead squats are limited by the load you can maintain overhead for the duration of the set?
I just have one piece of advice for all my brothers of iron out there who aren’t married and don’t own a home. TRAIN YOUR ASS OFF NOW, WHILE YOU CAN! Because once you get married or buy a home, your time gets consumed by everything but lifting.
I spent the past three days refinishing the hardwood floors in our house. The end result is great, but I didn’t have any time to train this weekend.
I’ll be getting my ass into the gym tonight though. Keep on truckin’ brothers.
[quote]WS4JB wrote:
After that, i must dedicate some time to the Dead Lift, gotta get it up to 500, so thats only like a 95 pound increase, should be possible by christmas.
As for my bench, ive gotten 315 with a pause, and im not in a big hurry to screw up my already screwed up shoulder, so i think ill just keep hitting the inclines.
[/quote]
JB - two things for you.
I officially challenge you to a race to 500 lb. deadlift. My previous max is 415, I want 500 too. Sounds like we about even in that lift. Winner gets a T-Nation t-shirt. Wanna say Jan. 1, 2009 as the deadline?
Inclines don’t hurt your shoulder at all? When I was having shoulder issues I couldn’t incline to save my life.
Today’s Session:
Squat Thrusts 2 x 20 - (body weight)
Dips 5 x 4 - (body weight + 15lbs.)
1-Leg DB Dead lift 5 x 4(each leg) - (40# DB’s)
DB Bench Press 5 x 4 - (75# DB’s)
Lying Leg Curl 5 x 4 - (95)
Side Dead Lift 2 x 15 - I started this too heavy and could only manage 8 reps per side @ 95#. Got the second set of 15 each side at 65#.