[quote]halfbreed wrote:
gotta say i like your log, and you’re obviously doing somthing right so don’t loose faith. the routine seems solid and your drive aswell =) thumbs up!
oh yeah before i forget, I envy your farmers walk capabilities. i’m shaking and quivering from the 60 lbs db’s.[/quote]
Thanks for the nice words man!
Farmer’s aren’t actually all that difficult. When I had this idea to start doing them, I had a mental problem with using big weights, but one day I just thought to myself “If I can grip a 300 pound bar for deads, then I can grip two 110 pound DBs easily”, so I just got hold of the biggest weight I could find and gave it a try, nothing to lose anyway!
June 14, 2010
High Volume Arm Training:
Workout 1
A1)Barbell Cheat Curl, cluster sets, 110x6, 110x6, 110x6
A2)Ez-Bar Floor Triceps Extension 110x6, 110x6, 110x6
B1)Incline DB Curl 35x6, 35x6, 35x6
B2)Preacher Curl, 1/2 ROM, 57x6, 57x6, 57x6
B3)Cable Curl, 3 sets of 10 reps with 10 machine “plates”
C1)Supine Bar Triceps Extension 57x6, 57x6, 57x6
C2)Supine DB Triceps Extension 26x6, 26x6, 26x6
C3)Straight Bar Triceps Pressdown 3sets of 10reps with 10 machine “plates”
Did the stupidity of eating too much before training and going to the gym in a bike, as result I spent the whole session trying to hold back vomit.
It seems tomorrow the Gym will be closed because of the stupid world cup…
Yeah, so nothing but a lot of video-games and Fallout 3 for me.
June 16, 2010: Training
Chest and Shoulders
Warm-Up: None
Strength: Main Lifts and lots of accessory work.
-
Neutral Grip DB Bench Press: 52x5, 52x5, 88x5, 88x5, 110x5, 110x5
-
45�?�° ROM DB Pullover: 52x12, 52x12, 52x12
-
Cable Crossover: 3 sets of 12 with 6 machine “plates”
-
BTN Push Press: 88x5, 88x5, 99x5, 110x5, 110x5, 121x5
-
Arnold Press: 44x12, 44x12, 44x12
-
Swiss Bar Front Raises 44x12, 44x12, 44x12
Cool Down: Farmer’s Challenge
110lbs DBs, as many rounds I can go before I die.
I fell stronger when benching with DBs than when benching with the bar. Great.
Today I went light on the back squats so that I could max my deads, I haven’t dead in a while, my back fells great, and I today was the only day I found to dead, Saturday I’m doing an deadlift only day so that I can REALLY max everything out, I’ll also record it and put it here.
June 17, 2010: Lower Back/ Deadlift Max out day
Warm-Up: 3 rounds as fast as possible. No rest. Everything 20 reps or until failure.
- Front Squats 88 lbs then 110lbs
- Wide Grip Pull-ups
- Parallel Grip Pull-Ups
- Plyo Push Ups, then Push Ups with a 44lb plate on my back.
Strength: Main Lifts and Accessories
-
Back Squats 176x5, 220x5, 264x5, 264x5, 308x5, 308x5
-
DB Bulgarian Split Squats 97x12, 97x12, 97x12
-
Neutral-and-Out Leg Extensions 3 sets with 11 machine “plates” ( can’t figure out how many lbs those things weight )
-
Deadlift 176x5, 220x5, 264x5, 308x5, 330x3, 352x1, 374x1, 385x1
Cool Down:
None
About today:
Felt strong as never while deadlifting, I really should have tried a bigger weight, maybe gone for 400, but my instinct of self preservation kept me from going on as I didn’t want to overload my back. I psyched up a lot and was, having fun. Funny how I had to stack up a bunch of 44lbs plates on the bar cause we lack heavier ones. There were so much plates people would pass by and say “Holy Shit”, others who wanted to pile up on the Leg Press were just giving me bad looks as I took almost every good plate.
Random Notes:
Today was a happy day. My deadlifts got the gym owner’s attention, he really became interested in the training I’m doing, so I spent some time talking to him about strenght training and such, about how I dislike fitness and what most people do. Eventually I said I dislike the squat rack we have and he said he’s going to get me a power rack and a stronger and fatter barbell for squats and DLs. He’s a big fan of WSM and Strongman/Powerlifting training for what I understand, and he’d like to see more people squatting and doing other stuff than benching/curling in his gym. Maybe one day I can get him to allow chalk so I don’t have to sneak mine.
Hate training in the morning. Fell so weak… so… so… asleep.
Tweaked a bit with the mechanics of the exercises so I wouldn’t get bored. I’m also experimenting with angles so I can see what hit what best.
June 18,2010: High Volume Arm Training.
Workout 2
A1) Heavy Push Press, cluster sets 110x6, 110x6, 110x6
A2) Weighted Parallel Bar Pull-Up 55x5, 55x5 55x5
B1) 15 degree Incline Triceps Extension 88x6, 88x6, 88x6
B2) Dips BWx8, BWx8, BWx8
B3) Rope Extension 10 platesx10, 10 platesx10, 10 platesx10
C1) DB Incline Chest supported Zottman Curl 70x6, 70x6, 70x6 (35 in each hand)
C2) Reverse Curl 44x8, 44x8, 44x8
C3) DB Incline Chest supported Hammer Curl 70x6, 70x6, 70x6 (35 in each hand)
About today:
Nice training session, besides feeling a little beated up from yesterday. I’m gonna rest the rest of the day, psych up, do a lot of contrast showers and streching, maybe some muscle relaxants. I want a 400 pound Deadlift tomorrow, better be ready.
Been neglecting my back for a while, gotta start the rows and krocs asap.
Today wasn’t a good day.
June 19, 2010: Deadlift PR Day
Deadlifts:
132x5 (warm-up)
176x5 (warm-up)
220x5
264x5
286x5
308x5
352x3
374x1
396x1
400x1 FAIL
Here’s the video.
Couldn’t lock out, couldn’t keep my back arched, couldn’t lift like a man. Sorry about the quality, I borrowed an old camera from a friend.
Can’t help but fell sad. Guest I should work on that form and slowly increase the weight. Sigh.
Dropped a few pounds too, last time I was 204lbs, now I’m back to 191… Skipped a few meals and stuff. Yeah, I guess when you need to fail you fail in everything related.
June 20, 2010: New Workout Planing
So, the High Volume Arm Training protocol has, supposedly, hit it’s deadline. Time to prioritize my goals over pure looks.
Goals: Drastically Improve my bench press, correct my deadlift and squat form, improve pulling strength and general strength. All that while keeping my previously injured knee and back healthy, for that same reasons I’ve quit TBT training, it’s easier to keep track of the training with simple splits.
Training Split:
Monday: Chest, Biceps, Calves
Tuesday: Legs and Shoulders
Wednesday: Arms, Calves
Thursday: Quads, Hamstrings
Friday: Chest, Back, Calves
Saturday: Shoulders, Traps
Sunday: Rest
It’s not an optimal split, but it’ll do, I’ll keep it for 2 months maybe 3 and see what good comes out of it, then I’ll improve it from there. It’s not about muscle size or gain, but raw strength. The reason for all the Calf muscle work it not aesthetic, but I do believe my calves are extremely underdeveloped, whenever I squat too heavy I get massive cramps s and can’t stabilize my self, always leaning dangerously forward.
I previously wrote this, but the post disappeared.
Here’s the planing of each training session to it’s correspondent day:
[u]Monday: Chest, Biceps and Calves[/u]
[u]Tuesday: Legs and Shoulders[/u]
[u]Wednesday: Arms, Calves[/u]
[u]Thursday: Quads and Hamstrings [/u]
[u]Friday: Chest and Back[/u]
[u]Saturday: Shoulders (high volume) and Traps [/u]
June 21, 2010: Training
Chest, Biceps and Calves
-
Bench Press 110x5, 110x5, 132x5, 154x5, 154x5, 176x3, 176x3
-
Weighted Dips BW+55x6, BW+55x6, BW+55x6, BW+55x6
-
Shortened ROM DB Pullover 52x12, 52x12, 52x12
-
DB Chest Supported Incline Curl 39x6, 39x6, 39x6 ( two 39lbs DB)
-
Dumbbell Hammer Curl 44x6, 44x6, 44x6 ( Two 44lbs DBs )
-
Heavy Smith Machine Calf Raise 132x20, 132x20, 132x20, 132x20
About today:
I hate bench. There, I said it. But just because I`m so weak in it.
Felling amazingly strong at my arms.
[quote]DeltaOne wrote:
June 21, 2010: Training
About today:
I hate bench. There, I said it. But just because I`m so weak in it.
Felling amazingly strong at my arms.
[/quote]
I’m with you delta, hence bench has been my monday workout for 2 months now, just to make sure i don’t skip it:p
btw, wide or semi narrow grip? (i see more guys doing wide at my gym, as opposed to the shoulder friendly narrower grip)
[quote]halfbreed wrote:
[quote]DeltaOne wrote:
June 21, 2010: Training
About today:
I hate bench. There, I said it. But just because I`m so weak in it.
Felling amazingly strong at my arms.
[/quote]
I’m with you delta, hence bench has been my monday workout for 2 months now, just to make sure i don’t skip it:p
btw, wide or semi narrow grip? (i see more guys doing wide at my gym, as opposed to the shoulder friendly narrower grip)[/quote]
Ha, I always knew I’m was not alone. I actually had to include 2 bench days in my training, so that I’d just deal with it and maybe even like it. 
Uhm, I’d go with the wide grip, mostly because I find it easier to stabilize the bar than with the narrow grip. The only bad thing I see with the wide is that I always have to chalk up the bar so my hands won’t slide apart wider, but if I really had the option, I’d go with a Semi-Wide Neutral Grip on a Swiss Bar or a Bench Log. Another thing, Narrower grips tends to put more stress on the Triceps, so I’d suggest using it on a Triceps workout, like I do, before accessory or isolation work.
Thanks for stopping by man, how are those farmer’s coming along ?
Forgot to post yesterday’s training.
June 22, 2010: Training
Legs and Shoulders
Warm-Up: 110 pounds. Don’t drop the bar, do it 3 times.
Front Squats
BB Rows
Lunges
Hang Cleans
Deads
Strength:
-
Front Squats 130x6, 130x6, 154x5, 176x5, 198x5, 220x5
-
Sumo Deads 264x5, 264x5, 286x5, 286x5, 308x5, 308x5
-
Leg Press 352x12, 352x12, 352x12, 352x12
-
BTN Military Press 110x5, 110x5, 110x5, 132x5, 132x5
-
Arnold Press 88x12, 88x12, 88x12 ( 44 DB in each hand)
Cool-Down:
A lot of streching and a cold shower.
About today:
Im not a big fan of Front Squats, mainly because it makes you hurts more the area where the bar is resting than the actual muscle, still, what must be done must be done. I know BTN Presses are supposed to be dangerous and give you shoulder problems, but I just love it, I can stabilize the bar better, it doesn'tt hurt my lower back, and makes my lazy rear delt work more. Plus, Mariusz P. does them ( that fact actually made it easier when choosing between the standard press and the BTN )
June 23, 2010: Training
Arms Day
Warm-Up: 3 rounds ( I decided to try do what Alpha does )
30 Wide Grip Pull-Up
30 BW Dips
30 Parallel Grip Pull-Ups
30 Push-ups
Strength: Arms
-
Parallel Grip weighted pull-ups BW+55x10, BW+55x9, BW+66x6, BW+66x4
-
Close-grip Barbell Press 132x10, 132x10, 154x5, 154x5
-
Weighted Dips BW+55x10, BW+55x10, BW+66x8, BW+66x8
-
Heavy BB Triceps Extensions 88x5, 88x5, 110x5
-
Rope Extension 11 machine plates for 3 sets of 12
Someone broke BOTH adjustable benches I use to do Incline curls, so I did…
- Chest Supported DB Incline Curl 79x6, 79x6, 79x6 ( two 39lbs DB )
- Standing Hammer Curl 79x6, 79x6, 79x6
- Standing Reverse Curl 44x6, 44x6, 44x6
About today:
Good training, but somebody killed my shaker cup… I left the poor thing resting right near my bench and then a guy just dropped a DB over it. There was protein everywhere… even on the walls… Oh my god, it hurts so much to remember.
[quote]DeltaOne wrote:
Thanks for stopping by man, how are those farmer’s coming along ?[/quote]
to be honest, did another round with the 70lb DB’s and after a 100m-ish walk my grip is the failing factor. I rested 30secs and did one more round on the parkinglot and at the same distance my hands give up and the DB’s hit the asfalt.
[quote]halfbreed wrote:
[quote]DeltaOne wrote:
Thanks for stopping by man, how are those farmer’s coming along ?[/quote]
to be honest, did another round with the 70lb DB’s and after a 100m-ish walk my grip is the failing factor. I rested 30secs and did one more round on the parkinglot and at the same distance my hands give up and the DB’s hit the asfalt.[/quote]
Why don’t you try just shaking your arms a bit just to shake off the pain, right after you drop it and then try walking a little bit more ? Just a small distance, about 10 meters or so. If that doesn’t work you can try setting a slightly lighter DB at the point were your grip usually fails, when it does, you simply grab the lighter weight and walk a bit more. Both these methods worked for me a while back. You can also clean the weight to your shoulders when your grip is failing, allowing it to rest while you cover more distance.
June 25, 2010: Training
Insert: 3 Rounds, don’t drop the bar, 88 then 110 lbs
10 hang cleans
20 Front Squats
10 Push Presses
20 Back Squats
Strength: Chest and Back
-
DB Flat Bench Press 105x5, 110x5, 135x5, 132x5, 176x2, 176x2
-
DB Floor Press 105x12, 105x12, 105x12, 105x12
-
Weighted PG Pull-Ups from Dead Hang BW+55x8, BW+55x8, BW+55x8, BW+55x8
-
BB Rows 88x10, 88x10, 110x8, 110x8
-
Kroc Rows 52x10, 66x15, 88x15, 110x20
Extract:
None ( Did some Farmer’s but the skin on my hands are all torn out from the other day so I pretty much failed )
About Today:
I LOVE KROC ROWS.