[quote]underthestar wrote:
6x5 is brutal…but 6x6 is worse!! lol[/quote]
Oh, fucking great! I’m really looking forward to that now. I have a feeling completing the next 2 weeks’ 6x6 and 5x5 workouts are going to be as much about sheer willpower as they are about actual strength.
I’m planning on eating big, sleeping a ton and taking lots of hot-as-fuck epsom salt baths LOL
[quote]jstines wrote:
underthestar wrote:
6x5 is brutal…but 6x6 is worse!! lol
Oh, fucking great! I’m really looking forward to that now. I have a feeling completing the next 2 weeks’ 6x6 and 5x5 workouts are going to be as much about sheer willpower as they are about actual strength.
I’m planning on eating big, sleeping a ton and taking lots of hot-as-fuck epsom salt baths LOL
[/quote]
Too bad it’s not winter yet man, you could sit in the hot bath for a while, then run and jump in a snowbank. Lather, rinse and repeat!
Well gents I’ve been lurking for the last couple of months and will have to make do with just lurking for a few more weeks it looks.
I have some nasty injuries in both my right shoulder and my right knee so have been told to rehab myself rather than train properly. Its pissing me off but I have enough friends who can’t even do a pressup with out severe pain to ignore the physios.
At the moment I’m only allowed to 20 degree squats and leg extensions with the toes out to try and straighten my knee caps.
I’m still keeping the calories high and have managed to hold onto most of my weight. Just staying sane by stretching everyday and planning out my training for when I get back. Also been stocking up on the protein powder, creatine and ZMA.
Keep up the great work bro’s.
OMC
Don’t have my log with me at work to post up last nights back session but I can tell you it didn’t go as planned. I think I am finally regressing on heavy conventional deads. Been pulling heavy (for me) on them for a LONG time, every week…never do I rotate that lift out, I love it and I’m so driven to get to 5plates a side. But I think its finally time to swap the lift out for something else for a month or 2 then come back to it and break through this plateau.
Last night was my 2nd attempt at 415x2. As you guys know last week i got the first rep and got stuck with the bar just below the knee on my 2nd rep and had to drop it. Last night I didn’t even budge it from the floor, my warmups went ok - when I did 375 I could tell it felt heavier than usual tho, but I still told my “This is fucking light weight, Nate pulls 700” - lol it didn’t matter. I attempted 3 times, both times I couldn’t even get it off the floor at all, and where my glutes connect to my spine/pelvic bone felt like they were going to separate from the bone on all 3 attempts. Its not from lack of food, I broke my 2 weeks stuck at 195 this week and was up to 197.
So I’m thinking for back thickness I’ll swap out my conventional deads for either sumo deads, rack deads, or t-bar rows. I’m thinking T-bar rows to give heavy deads a complete break for a month or so. I still do Romanian Deadlifts on my leg day, thinking I may start working these a bit heavier (been doing high reps, 20+) to hopefully keep my strength in that area increasing.
Any input from you guys would be great, just let me say I really hate pulling anything above 5 reps from the floor. I’m not the most flexible and I have serious issues with my form falling apart (back rounding) if I go higher rep on conventional pulls.
[quote]josh86 wrote:
So I’m thinking for back thickness I’ll swap out my conventional deads for either sumo deads, rack deads, or t-bar rows. I’m thinking T-bar rows to give heavy deads a complete break for a month or so. I still do Romanian Deadlifts on my leg day, thinking I may start working these a bit heavier (been doing high reps, 20+) to hopefully keep my strength in that area increasing.
Any input from you guys would be great, just let me say I really hate pulling anything above 5 reps from the floor. I’m not the most flexible and I have serious issues with my form falling apart (back rounding) if I go higher rep on conventional pulls.[/quote]
Sounds like your CNS was off form…that doesn’t mean your regressing its just a blip. Te idea of the T-bar rows and RDL’s seem fine but keep the RDL reps reasonably high as that portion of the hamstrings responds better to high reps. 20+ sounds a bit excessive to me though, but hey…if you feel it works for you then keep it up.
OMC
I had been doing 20+ simply for the fact that its something I am totally not used to. I absolutely hate doing reps that high, makes me want to vomit every time. lol
On a side note: After I was done being depressed about the deadlift, I moved on to my rack chins and did good on them, then went on the the iso-lateral hammerstregnth row and completely fucking raped it. I got into this pissed off zone and seriously made that exercise my bitch for the night. That machine is facing all the cardio equipment and you should have seen the faces of all the people on the bikes and elypticals just staring at me as I went balistic.
[quote]OMC wrote:
Well gents I’ve been lurking for the last couple of months and will have to make do with just lurking for a few more weeks it looks.
I have some nasty injuries in both my right shoulder and my right knee so have been told to rehab myself rather than train properly. Its pissing me off but I have enough friends who can’t even do a pressup with out severe pain to ignore the physios.
At the moment I’m only allowed to 20 degree squats and leg extensions with the toes out to try and straighten my knee caps.
I’m still keeping the calories high and have managed to hold onto most of my weight. Just staying sane by stretching everyday and planning out my training for when I get back. Also been stocking up on the protein powder, creatine and ZMA.
Keep up the great work bro’s.
OMC[/quote]
that sucks man, but rest up and you’ll be back in th gym before you know it.
[quote]josh86 wrote:
I had been doing 20+ simply for the fact that its something I am totally not used to. I absolutely hate doing reps that high, makes me want to vomit every time. lol
On a side note: After I was done being depressed about the deadlift, I moved on to my rack chins and did good on them, then went on the the iso-lateral hammerstregnth row and completely fucking raped it. I got into this pissed off zone and seriously made that exercise my bitch for the night. That machine is facing all the cardio equipment and you should have seen the faces of all the people on the bikes and elypticals just staring at me as I went balistic.[/quote]
Stop it Josh, you are scaring the children… won’t somebody think of the children???
I was!!! I was thinking that it might be inspirational! lol Especially the set where I put the max amount of 45 plates I can fit on the machine and still got out 9 reps per arm.
[quote]josh86 wrote:
I was!!! I was thinking that it might be inspirational! lol Especially the set where I put the max amount of 45 plates I can fit on the machine and still got out 9 reps per arm.[/quote]
Nice. Someone needs to put the fear of iron into those cardio freaks.
[quote]dre wrote:
josh86 wrote:
I was!!! I was thinking that it might be inspirational! lol Especially the set where I put the max amount of 45 plates I can fit on the machine and still got out 9 reps per arm.
Nice. Someone needs to put the fear of iron into those cardio freaks.[/quote]
Haha that wasn’t the intended goal but I could see that look on some of their faces. I honestly just got really really fired up inside and pissed the fuck off, told myself I was pathetic for not getting the lift and I better destroy the rest of my training session. I didn’t say a word to anyone that walked by, I put disturbed full blast on my ipod, lifted the weights, walked to grab 2 more plates, loaded them up and lifted it again, got off and walked to grab another 2 plates and did the same. The weight was so heavy that the rubber grips on the handles were sliding around on the metal bars. My forearms were screaming at me but I wouldn’t let them let go I forced out as many reps as I could then made myself push it for 1 more. That was the single best session I’ve ever had on that machine, I think I am going to fuel my workouts in that way from now on. Each time I go I think I will pick out something that I am pissed off about and destroy it.
With my back still screaming from deads on Wednesday, I went in this morning and knocked out my squats for the week:
[b]Squat
6x5 @235
Bench
6x2 @185[/b]
I took about 2:00 rest on the squats for the first couple sets, them went to 3 minutes to keep good form throughout the remaining sets.
Nate, I know I’m to do 6x2 @ 185 on bench on Friday throughout the program. It goes up easier every time, with 45-60 seconds rest. Should I be resting a little longer (120 sec or so) and doing these reps as explosively as possible?
Josh, I think you should consider not dropping conventional deads completely, but instead doing them every 2nd or 3rd week. On the other weeks definitely do stuff that will work the same muscle groups, like RDLs, SLDLs, GMs, sumo deadlifts, etc.
Also, I would suggest you either change to triples or singles for deads, and drop the weight a bit, then build it back up over the next few sessions. Staying at the same weight and ESPECIALLY the same rep range for too many weeks in a row on the same exercise kills me.
Of course you probably know all this already, but I’m saying it anyways.
Had a crappy day yesterday right out of school.
Went to the dentist and found out I have a cavity, they started poking at it and now of course it starts to hurt, so I have to get that drilled out Thursday.
Once I get home I take my dog outside to do her business, then once I get her inside she shits all over the kitchen so I clean that up and the whole house smells like dog shit.
Finally as I’m about to go relax I take a leek and as I flush my toilet I realize it starts to overflow with my piss water.
Then I went to work.
Today was much better.
If you guys havn’t read the bauer chronicles over in the t-cell do so it’s chock full of good stuff.
Sumo DL
185 x 2
225 x 2
245 x 2
275 x 1
315 x 1
335 x 1
375 x miss
DB RDL’s
35’s x 10/10/10
BB Rows
95 x 15
115 x 15
135 x 10
335 went up good I could of gotten a second but I wanted to save it for 375. The strength was there I got it to right below my knee cap but I couldn’t get my back to lockout.
As far as bb rows how do you guys do them? I use a regular grip, thumbs length away from the smooth part but don’t bend over a large amount. This video is about how far I bend over.
[quote]hungry4more wrote:
Josh, I think you should consider not dropping conventional deads completely, but instead doing them every 2nd or 3rd week. On the other weeks definitely do stuff that will work the same muscle groups, like RDLs, SLDLs, GMs, sumo deadlifts, etc.
Also, I would suggest you either change to triples or singles for deads, and drop the weight a bit, then build it back up over the next few sessions. Staying at the same weight and ESPECIALLY the same rep range for too many weeks in a row on the same exercise kills me.
Of course you probably know all this already, but I’m saying it anyways. [/quote]
I have at least a week to decide what to do, thanks for the advice h4m…I’ll definitely keep all that in mind when I decide what exactly I’m going to do. RDL’s are alreay being done anyway on my leg day tho. Maybe a DB RDL/SLDL or something.
Week III
Workout 1
Back squat 6x5x220
95x10
135x10
185x8
205x6
220x5,5,5,5,5,5
2 minutes rest between sets on the 220lbs. sets.
BB bench press 6x2x190
135x12
155x10
175x8
190x2,2,2,2,2,2
60 seconds rest between sets on the 190lbs. sets.
End of week 3 and the 6x5. I felt strong this entire week on all my lifts. Looking forward to next week and finally the weight increases on the program.
Have a good weekend, all.
Qaash
Today’s ME Bench:
CGBP:
125x8
175x4
215x2
245x1
265x1
285x1
265x2/2
Dumbbell Bench Press:
(Flat) 70x20
(Incline) 70x9
Lateral Raises:
35’sx8/8/8/8
Pullups:
45x10/10/10
So I can hit 285 for a single on CGBP, and only 305 (so far) on regular bench. I believe that’s a sign that my chest is the weak link, so I swapped out skullcrushers for dumbbell bench. Granted, it was high rep work, but at least I hit my chest good. I need to get heavier fixed weight dumbbells now, because non-fixed weight ones don’t work well for benching in my experience. Too bulky.
Keep hitting it hard guys.
Just moved into the new apartment, Im not even unpacking anything, im slamming a shake and going to the damn gym.
Its good to be back.
[quote]bugeishaAD wrote:
owww my lower back is killing me.
Wednesday - Back
Pullups as a warmup, wide grip, sets of 6-8
Rack pulls (lightweight baby!)
225lbs x 6
315lbs x 15
405lbs x 12
495lbs x 8
545lbs x 5 (owww)
545lbs x 1 (decided to stop haha)
Bent-over rows (lower back was toasted)
225lbs x 12
245lbs x 8
275lbs x 6
DB rows
80lbs x 6
100lbs x 10
120lbs x 20
120lbs x 10
Lat pulldowns
150lbs x 15
175lbs x 12
200lbs x 10
Straight arm pulldowns as a finisher, 50 lbs, got like, 20 something reps.
2 sets of calves.
Notes: my lower back is killing me, oh well. Good workout. Arms tomorrow!!
[/quote]
Nice rack pulls!
Btw, you just found out why we only do 2 back exercises per session on DC.
I like BTN pulldowns (only top third or half of ROM) and rack-pulls as a pairing… At some point you will become completely unable to give your all on rack pulls AND THEN do other low-back-involving stuff afterwards with any kind of intensity… Not that you should need to, anyway.
You shrugging back at lockout ?
Saturday - Shoulders (and traps)
Standing barbell military press
bar x 20
95lbs x 15
115lbs x 10
135lbs x 8
155lbs x 6
185lbs x 3/3
Seated DB shoulder press
50’s x 8
70’s x 12
80’s x 8
90’s x 6 (no spot, light weight baby)
60’s x 12 (dropset)
DB lateral raises
25’s x 15
25’s x 15
30’s x 8
35’s x 8
Low-pulley lateral raise
3 plates x 15
3 plates x 15
4 plates x 12
5 plates x 8 / 4 plates x 6
5 plates x 8 / 4 plates x 6
Shrugs (my traps were pretty tight from the rack pulls)
315lbs x 20
405lbs x 12
405lbs x 15 (kinda RP’ed)
Facepulls (not too strenuous)
13 plates x 15
14 plates x 12
15 plates x 10 (a lot more control than usual since I got yelled at last week)
2 REALLY GOOD sets of calves… as I was flexing them after I can really start to see the outer head (on the outside of the calf) start to pop out a bit. I’ve never seen it before. Doing calves every day has been a really, really good decision.
Notes: 185 is still heavy on bb military which is sad, I thought I’d be back up to 205 no problem by now. Next week I’ll probably throw it on and see if I can get a few singles (and hopefully not turn it into a push-press).
DB shoulder presses went well. The first attempt to get the 90’s up failed… got really psyched up, cranked the music, and grinded them up. Once I’m out of that very bottom position I’m fine.
Everything else went fine.
CC, thanks for the comments. Yeah, it’s tough on the lower back to go about it the way I am. We’ll see how things go as time goes on. I would love to try DC one day but I’m no way advanced enough yet I don’t think to give it it’s fair shot (not even a year and a half of training).
Also, I didn’t really shrug… maybe the intent was there, but I didn’t really. I thought about it though! Maybe soon. 
And I took a Spike 30 min before working out. Intensity was good (like usual), so idk.
Cheers guys, have a good Sunday.