Bug: Luvin U

Training Training Logs
161

K, video is compiling then I’ll start the youtube upload. Making quality a bit worse so it doesn’t take 5 hours.

BACK TRAININ!!!

Stretchers
4 ascending sets, good stretch+squeeze.

Neutral grip pullups - god, tough after stretchers.
bw x 13, 10, 8

Kayak rows
4 sets of 8’ish, last one drop set.

Deadstop DB rows w/ a hold
90 x 12 LR
100 x 10, 10 LR (second set on video)

Rack pulls - tough today. Need to work on driving through heels and getting shoulders behind the bar. Will practice.
135 x 5
225 x 5
315 x 5
405 x 3
495 x 2
565 x 3 - video

One-armed cable rows finisher
3 sets, last one was a drop to a static hold. Tough shit.

Stretch on the lat pulldown (like doing a stretcher, but with a wide grip pulldown bar, forcefully flaring lats as hard as possible. good shit).

One-armed DB preachers
17.5 x 15 LR
25 x 12 LR
32.5 x 10~ LR
40 x 10 LR - too many people trying to talk to us today. gym still pretty crowded.

Cybex seated machine curls - part of last set on vid
10/side x 15 squeezed
20/side x 15 squeezed
35/side x some drop 20/side x some.

Cable conc curl finisher
3 sets.

3 sets seatd calves. Doneski. Took a long time cuz of packed gym. Was amazin though!

162

Looks like a very strong day.

Good weight on the rack pulls and I hear ya on keeping the shoulders/chest up, that’s key for them.

163

Thank you my brotha. I dedicated my top set of rack pulls to you (though I kind of mumbled it under my breath, lol).

here’s the vid. please try to contain the jelly that I got to train with THE AquaCruzer, AGAIN.

164

Bug, I’m kinda disappointed you didn’t mention my name…I thought we had something special…

And why do you do train in cargo shortz? You crazy man?

Anyway, looking good to both of you. Good luck with the job search, and keep killing it.

165

I did last time. Don’t be greedy.

I train in cargo shorts on back and shoulder/trap day because I don’t like having my ipod in that front pocket when doing deads/rack pulls/shrugs. I don’t really like any of my athletic shorts right now anyways but I don’t really have the disposable income atm to replace them.

166

Im diggin the cargo shorts… they say “Fuck you guys, I dont need athletic shorts”

167

Yeah, cargo shorts are very Wendlerish. Can’t say I like them though, a bit too restricting for me.

You did seated military, BTN press, front raises and lateral raises to overhead which I find involve the front delt a bit. I think that’s a lot of front delt work even if that wasn’t you what you specifically meant to hit.

Entertaining video. The rack pulls showed exactly why your mid back is so developed. You seem to put all the stress on it when you’re pulling. I knew you’d check out the girl who walked by at the end of the clip. I’d give her a wouldplow/10.

I hope you get at least a little bit detailed once you undergo your ‘transformation’. It should be really interesting.

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165, yeah she was a tall-ass asian with a really nice ass. Om nom nom. regarding cargo shorts… there isn’t anything requiring a lot of freedom in the upper leg on any day but leg day. also a lot of my shorts fit oddly or like, cup my weener or something, and I don’t like worrying about that. I’m kind of strange in that regard though.

RE: front delt activation, fair enough. I didn’t really think through the programming thoroughly, I just wanted to try those 2 trisets one time (first one was Evan’s, second is CT’s), and wanted to put AquaCruzer through something fun and fast-paced. Good looking out.

Yeah, I’ll let you know what’s the deal with that ‘stuff’.

Greg, I was gonna say the same about the headband…

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[quote]bugeishaAD wrote:
Greg, I was gonna say the same about the headband…[/quote]

you gonna rock the headband soon?

170

[quote]ebomb5522 wrote:
.[/quote]

Hijack.

Damn ebomb! Looking sick.

/Hijack

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Greg - yeah, but on my wenis… thats how u do it right?

Damnit Dixie. Way to make a brotha feel great about hisself. Nah jusplayin, Evan is one sexy bitch. I’d take him to poundtown for sure.

Tomorrow will be CHEST day, and also the beginning of 5/3/1’ifiying of my bench. I’ve never tried to formally structure my lifting in terms of percentages, so this will be unfamiliar ground for me.

Currently, my bench as been sucking, and I dunno what I’m good for as a max these days, but I’d say in the ballpark of 3 fitty. Soooo, I’m gonna take some off of that and start with a 325 training max. Does that seem reasonable?

Tomorrow would be 75% x 5, 80% x 5, 85% x 5 I believe, which would be roughly 245, 260, 275. Goal of the 275-set is to take it to the point that I’ve got 1 solid rep left in the bag with really good form. Planning on following this up with a couple more presses, some fly movement, then triceps. This sound okay?

Another thing – After reading John Meadows’ article on bringing up weak bodyparts (which I’ve been trying to do already for some time now), I started reading Shelby Starnes’ training log on EFS, and he makes me feel like I may be doing too much volume, and is making me consider toning it down some and focusing some on moving some more weight again. Although how does one know if they’re doing too much volume? It’s been awhile since I’ve had any real strength PRs… something I definitely miss. Being sexy has its drawbacks.

Anywho, I’m sure I’ll figure it all out. I’m also now concerned about starting this mini-diet at some point in the near future, haha. Will probably drop training volume a little bit at that point to try and keep strength up, maybe even PROGRESS like the natty-freak ebomb. Hopefully if my pressing starts progressing again (maybe I can 5/3/1 my shoulder press too), I’ll be happier in the strength department soon.

Ok, rambling post. Lot on my mind. Pz out girlscoutz

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Gawd, why you two so swole?
Fuckin lol’d at polio calves.
Sorry though, feel your pain there.

Nice rack pulls too brotha.

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Bug, for whatever it’s worth, and you know WAYYYYYYYYY more than me obvi, but I’ve discovered that the amount of volume one can ‘handle’ can be determined by strength gains. I did CT’s old OVT a while back, and a bunch of SUPER HIGH VOLUME programs, and I made little to no progress. I thrive way more on a moderate to high, rather than ridiculous amount of volume. But then again, some dudes (like Tankman) do 10 x 10 sets routinely. All depends on the person. And the amount of food. You’re ‘maintaining’ which as you know limits your ability to make strength gainz.

Also, as for the 5/3/1 stuff. I’ve always been interested in the 5/3/1 ish setup. I think it’s a great way to get strong, obvi. I worked with StrongHold from the BOI to help out with creating my programming. Basically, my split goes something like this: Chest/Biceps, Legs/Calves, Rest, Shoulders/Triceps, Back/Traps/Rear Delts.

The meat of the program, though, isn’t in the split, but in the exercise setup. Basically I start each day with a strength exercise in the 3-6 rep range, then go to ‘assistance’ work in the 8-12 rep range. If I’m increasing weight on the strength exercises, I know everything else will fall into place. The strength exercises I do are Incline BB Bench, Front Squat, Smith Military Press, Deadlift.

I’m sure you know all this already, but I think that if you were to change your split a bit you could optimize your training. I think that you should do the 5/3/1 percentage based stuff for all the ‘money exercises,’ then do your assistance stuff after.

Also, I noticed that you change your exercises from session to session. That’s fine for somebody of your advanced level, b/c you know how your body works and how to properly stimulate a muscle. BUT, if you really want to dig down and focus on straight up progression, you’d probably do better to set a solid routine and stick to it.

And if you do ever take ebomb to PoundTown, who’d be on top?

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Thanks for your input, hairy. I used to be alllll about progression, so I know how that game is played.

I’m making progress and definitely getting stronger, little by little. As has been established, my eating is at more or less maintenance level and my bodyweight isn’t rising for now. I’m not too too worried about “overtaining” hindering progress, except for my pressing, although I don’t think it’s so much the volume that’s hindering me, but banging my head against a wall going for weights I think I should be able to rep out because I used to and killing myself each week.

5/3/1ing for bench and shoulder press will hopefully be a good thing and give me some structure, and likely for all the rest of my stuff, I’ll make more of an effort to periodize the volume somewhat so I don’t do crazy high volume workouts for weeks on end, namely for back and legs. lol @ doing tankman’s leg workout 3 weeks in a row.

ok enough ranting. I’m up way too late.

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you kinda tuck your pelvis in as you were doing those rack pulls.

HUMP the bar…don’t tuck.

:slight_smile:

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Mim - I’ll work on that! Thanks dear.

My first 5/3/1 bench day. Set a goal and met it. Everything else felt great. 2 dudes asked me for teh roidz.

Warmup

Bench press
Bar
95x5
135x5,5,5,5
175x3
— work sets
205x5 @ 65%
235x5 @ 75%
270x10 @ 85%. Not quite a whole rep left in the tank, but good for me.

235x5
205x5
135x5

Incline DB press - been awhile, felt really awesome, ez, and smooth
55s x 10
70s x 10
85s x 10
100s x 12 - 2-3 left in the tank

Incline bench - a couple inches inside the rings. Slow neg, pause on chest
135 x 12
175 x 9

Plate pinches as a finisher. Guy said he was gonna be doin cable flies for 15 minutes…

One-armed cross body pressdowns
#3 x 15 LR - 3 sets, no rest.

Slight incline smith CG / JM press/ skull hybrid - from Meadows article. SWEET movement
95x15
135x15
175x12
155x12
135x15

Stretch, and now I’m at work. Woot woot

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They prob asked you ‘bout the roidz cuz u r unbelievably amazin’

178

Yeah, I like your thinking for chest/tris/bench day. It’s pretty much the same as mine. Neither of us need to put a HUGE focus on bringing up that area but we both want better bench numbers. You use a bit more volume than me but that’s just how you do things.

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We get a 6 minute back vid but no footage of the benchin’… What’s up with that???

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Aqua - no he just knows I know you so I must be connected.

165 - yeah, I mean I’m not thrilled with my chest, but it’s not my priority. Gaining some confidence back on chest pressing is.

Whiteflash - maybe when the gym dies down. Too crowded right now to film by yourself. Especially bench. Not putting up good numbers yet anyways.