FightingScott's Log

Training Training Logs
121


7/23/2008

Box Squat:
45X10
135X5
185X5
225X3
295X3
335X1
385X3

Platform Light Band Deadlift:
185X1
275X1
335X1
385X1
405XMiss

Sumo Pin Pull:
135X3
225X3
315X3
405X3
475X8

Dumbbell Lunge:
45X5
95X5

45’ Hyper:
35X6
95X6

Banded GHR:
BWX6
MiniX6
LightX8X5

Weighted Decline Crunch:
45X8
85X15

Just so you have an idea, this is how I typically warm up. I do a lot of easy, progressive warm-up for my main exercises, but I don’t do much warm up for the assistance exercises.

385X3 is a good PR for me considering that I missed 385 not long ago. Went for the 4th rep and actually got stuck about half way up strangely enough. I didn’t have the best set-up and walk out for this set, so I’m pretty sure missing the 4th rep is due to this.

I wish I could ride out the wave of steady squat poundage improvements but I know I can’t and I need to rest. I plan to replace the upcoming ME Squat/DL workout 8 days from now with an extra Speed Day.

So I won’t be seeing a bar over 300 pounds for a little bit. That’s my plan for a deload. I’ve never taken a real scheduled deload before. I doubt I’ll be backing off much on my Upper Body training.

The Platform Banded Deadlift was a 20 pound PR for me. I feel pretty good about 385. When I tried 405 I actually got the whole thing off the ground but not much further. I don’t know how often I intend to do this exercise, but I like it because I think it’s great for building all aspects of the deadlift. I’d estimate that the tension might make the bar around 500 pounds at the top.

Not only do you get the power off the floor that’s needed to overcome the deficit and outrun the bands, but the band tension is even greater than it would normally be since you’re standing on a platform, so you get a lot of tension at the top.

The Sumo Pin Pulls were done with a relativly narrow stance as depicted in this picture. I tried them to see what they hit and because I thought this was a cool picture even though it’s kinda silly that this guy is all geared up just to do a 500 pound rack pull. I was surprised how much Quads were involved. If you’re leg pressing and you’re looking for an exercise replacement so you can stop being a pussy, I recommend this one.

The Lunges Sucked. The Crunches were OK. I didn’t try to break my GHR Weighted and Elevated Record. I was going to do Seated Good Mornings but I did Back Hypers instead. I figured Squatting, Deadlifting, Seated Good-Mornings, Rack Pulls, and 45’ Hypers in one session was asking for too much.

122

Damn good session, FS.

A PR in Box Squats and Deadlifts in the same session. . . That’s good progress

123

[quote]Flow wrote:
Damn good session, FS.

A PR in Box Squats and Deadlifts in the same session. . . That’s good progress[/quote]

Thanks.

124

7/24/2008

2-Board Press:
95X5
135X5
185X3
225X1
255X1
275X1
295XMiss
295XMiss

BTN Smith Press:
95X5
135X5

HS Shoulder Press:
1X10
2X5
3X10

Dumbbell Tate Press:
25X10
45X8X5

Arnold Press:
45X6
70X1
45X8X5

Straight Bar Pushdown:
70X15
140X10
140X8X3
90X18

2-Board Press was good for me considering that I was only expecting to make 255 at most today and 275 is the most I’ve ever had on the bar for any board press, so I think I’ll be able to jack up what I’m using on 3-Board and 4-Board Presses now.

Going for 295 twice was too ambitious, but I thought “why not give it a try? - you didn’t think you’d get 275 either”

I hate smith machines. Everything about BTN Presses felt wrong.

HS Shoulder Press was a good PR for me since my previous best on that Machine has been 3 plates per side for only 5 reps, and the last few times I’ve tried to break that PR I’ve only gotten 4 reps.

I thought I could rep 70s on the Arnold Press. I was very wrong. So I just did a bunch of easy sets. My goal now, to get to doing reps with 70. My shoulders are defiantly what’s holding me back the most in all my pressing. Ha! At least I have a Max to work with now on this exercise.

Dumbbell Presses didn’t suck. Reverse Band Presses didn’t suck. 2-Boards didn’t suck. Wow. Maybe I’m actually getting better at pressing. Now I don’t have to feel like total shit.

125

Hey thought you might be intrested in this about Ricky Bruch. the guy is a machine and his freak out at the end is a beast

126

[quote]HitEmHard wrote:
Hey thought you might be intrested in this about Ricky Bruch. the guy is a machine and his freak out at the end is a beast

I’ve seen this before and I love it as well. Gotta love the freak out. Origional “Light Weight!” there.

127

7/25/2008

Dumbbell Row:
Worked up to 212X12

HS High Row:
Worked up to 6 plates per side
for 5 awful reps. Like a 6-Board Press
for the Lats.

1-Arm Pulldown:
50X5
100X5
150X0
120X3 (Hurts the Elbows - Not Recommended)

BTN Pulldown:
120X10
180X10

Lat Pulldown:
250X10

Machine Reverse Fly:
Worked up to 170X12

Barbell Curl:
Worked up to 115X17 RP

I’m ok with the Dumbbell Rows but I wanted 15 reps today, even though 12 reps is still a PR. I would have kept going but I had to keep form in check.

As stated before, a Bench doesn’t really work so I can only keep myself from cheating too much just by feeling what’s working. So if my feet aren’t flat on the floor or I start using my hips to get it up then I stop right there.

I don’t know why 1-Arm Pulldowns are so hard. Although it’s not the most important thing on my to-do list, I would like to do a 1-Arm Pull-up. I guess you could say I was pretty spent at this point in the workout, though.

I wounder if you need to do a double bodyweight weighted Pull-up before you can do a 1-arm Pull-up. That would seem like an obvious yes, but it would also seem obvious that if you could 1-arm Row as much as I can, a 1-arm Pull-up would be nothing. But that’s simply not the case, is it?

I wrapped my wrists for Curls today. Made me feel like one of the cool kids.

128

7/28/2008

Light Band Box Squat:
Worked up to 245X3X8

Mini-Band Platform Deadlift:
245X1X3
235X1X3

Bulgarian Split Squat:
45X5
95X5
135X5X2

Dragging Sled Pull Through:
90X20
135X20
180X20

Machine Crunch:
15X10
StackX13

My best Bulgarian split squat that I did maybe 8 months ago is with 100 pound dumbbells for I think 6 reps or so. I don’t really care what weights I use on this exercise since I know breaking 200 pounds won’t necessarily make my Squat go up at all.

This was not the best speed day I had. I don’t know if I should just take some weight off the bar or chalk it up to the 90+ temperatures.

I had planned to do more but I didn’t have much left and I’m on a no-max-effort deload so no need for a bunch of volume.

I got a citation for doing 44mph in a 35mph zone today. When I was pulled over I thought my tail lights must have been broken or something. The last sign I saw was 45. WTF?

129

7/29/2008

Mini-Band Bench Press:
135X3X8

4-Board Press:
Worked up to 275X4

Dumbbell Press:
Tried to work up to 85 pound
dumbbells for some reps for the 3rd
time and failed again. I’ve gotten 80
pound dumbbells for 9 reps. I think
that was over a month ago.

Arnold Press:
55X8X5

HS Bench Press:
Saw in my Log I had done 4 plates per
side for 12 reps a long time ago. I tried
4 plates and a quarter per side and
it didn’t budge.

Pushdowns:
Walked up to the Pushdown Cable Machine.
Then some dude just cuts in front of me
and starts a set. At this point I just left.

The Speed was good on the Bench. I could have done better on the 4 board if the boards were set up better when I strapped them to me with mini-bands. I was basically brushing the bar on the very end of the boards.

I think in order to Bench 315 I’ll defiantly need to be doing reps with at least the 75s on Arnold Press.

Basically I only did 3 exercises today and warmed up to do 5. So if warming up counts for anything, I did it.

I pretty much just need to make everything stronger.
Today Sucked.

130

7/30/2008

Tate Press:
Worked up to 70X8X5

Weighted Chin:
Worked up to 70X10 RP

Kennelly Press:
45X12X3

Rickshaw Shrugs:
Worked up to 455X10 and 455X14

HS Pullover:
Worked up to 6 plates and 2 10’s for 5

Straight Bar Pushdowns:
A Warm up set then 150X10X5

This is normally my back workout but I didn’t get in much triceps action yesterday other than board presses so I worked in decent amount of volume for Triceps today.

The Tate Presses were done with what I now know is horrible form. Apparently I’m supposed to keep the butts of the dumbbells touching at all times. Good to know. Expect to see me drastically decrease the amount of weight used on this exercise. I felt it in my triceps mostly so I kept going, but I did feel the chest working some.

The Weighted Chins matched my old PR of 10 reps Rest-Paused. I just can’t seem to break past the barrier of doing 6 straight reps. If I could get 7 on the first cycle, that would help.

I tore my hands up pretty good on the Rickshaw Shrugs. They were done, of course, without straps.

131

Oh.

Apparently my 385 Platform Deadlift was around 545 at the top.

And the big ass chains I used on Rack Pulls a while ago were about 50 pounds each at least.

132

Through posting in your log?

133

[quote]Flow wrote:
Through posting in your log?[/quote]

I went to lollapalooza. Its hard to train in a mosh pit.

I mainly went to see Nine Inch Nails and Rage Against the Machine. Awesome shows. My favorite has to go to Nine Inch Nails, with Rage as a close second. Ask most people and they’ll say Radiohead was the best show. Radiohead was pretty good, and I like me-self some Kid-A every now and then, but in all honesty their music doesn’t have any balls.

The RATM show was a 76,000 person brawl for survival. I was way up at the front trading between hugging the guard rail and checking out the view I could get of the stage from the middle of the mosh pit. Zach had to ask the crowd several times to step back. Their energy on stage can’t be matched. They played “Wake Up” which was the first time I’ve ever head of that song being done live.

NIN was also quite a struggle to stay standing. The Post-Drug-Addiction Trent Reznor is one jacked dude and puts on a hell of a show. In the first 20 minutes he probably threw 3 or 4 mic stands across the stage. The set they played, the light show, and everything else was just perfect.

Saw a few other good bands and some not so good ones. The best surprise of this festival was seeing the Black Keys. Check them out. They rock quite hard.

134

lol

point taken

135

8/6/2008

Box Squat:
Worked up to a very slow, ugly triple with 365.

Rickshaw Shrugs:
455 for 6 reps and about a dozen torn calluses.

Once again (I did this over spring break too) I do nothing for just one week and my strength vanishes. I’ll have to check back in my written log and see how long it takes to return. I think usually by the time I hit a body part again I’m back.

I managed to be 186 when I got back. The guy’s house I stayed at didn’t have any food other than Cranberry Juice, Popcorn, and Cereal. Other than a Cup of cereal each morning, I didn’t get to eat more than one real, solid meal for about 5 days.

So between camping out all day so I wouldn’t miss Rage and NIN, as well as staying with someone who doesn’t eat food I guess I’m pretty lucky to be over 180 and to not have completely lost all my strength. I guess I could have taken it easy today but the result would have been the same - Today was destined to be a Missed day as a True Max Effort Workout.

I don’t know what I’ll do about Max Effort Bench. I’m not really up for missing a lift. I’m trying to minimize missing lifts. I don’t really want to take anything out of the pins that I don’t know for sure that I can’t make, and with my decrease in strength I think I might just replace ME with RE tomorrow.

Then I can get my Rocks off doing Dumbbell Rows the day after that and that should build my confidence up since I always PR pretty much every time I do Dumbbell Rows.

Looks like I’ve been removed from T-Cell Alpha in quite a strange way. Actually, at this very second it looks like there is no T-Cell Alpha on the site. I was honestly pretty surprised to be invited.

I’m not really pissed off that I wasn’t selected again, but what does throw me for a loop is some of the people who were chosen over me. I don’t know if they just put everyone who was level 4 or level 5 on the original “in” list or what. Anyway, I doubt I’ll be invited into Professor X’s Inner Circle.

I can certainly think of a few members who aren’t on the original members list who are much more accomplished lifters and bodybuilders. But they’re probably level 2, 1, or Zero.

What’s the point of having an elite section of the forum if you only judge elite status by how much someone spends on supplements? The Strongest People I know are only buying protein powder.

136

8/8/08

Holy Hell. Didn’t realize we had a triple 8 day right here. Gonna go see B.B. King tonight. I’ve seen him already, but you always gotta go see the King when he’s in town, especially since every time you see him it might be his last show.

Incline Hammer Press:
Worked up to 3 Plates for 5 reps (A Tiny PR)

Cable Fly:
60X11
(Would Have Done More but as usual, this was the most popular piece of equipment in the gym)

Dumbbell Row: 212X12 with awful form left side only.
Don’t even count this.

Arnold Press:
Worked up to 65X10 RP
Went 5-1-4

Tate Press:
25X10
45X9
45X8X2
55X8X5

Kennelly Press:
25X10
50X6

Chest Supported Row:
Tried Working up to 5 plates and failed to get 1 rep
Did 2 sets of 5 reps with 3 plates

Rope Pushdowns:
60X12X3
These were obviously very light but I only wanted to use a weight where I could tear the rope apart enough for my palms to face the ground AND be able to hold that position so I could squeeze at the bottom instead of having the rope pull back together. Basically it’s how this Bro does them.

http://nextgenlabs.chapmanmediagroup.com/4/index.html

He’s so big but he lifts such tiny weights. WTF?

Seriously, though I’m trying to use more volume on certain exercises that are more about feeling the muscle work than using heavy weight. If I move up to 90 pounds in, say, an Arnold Press I’ll defiantly see some gains in shoulder strength.

But for something like Pushdowns I may make better gains by using light weights and squeezing, flexing at the end of the rep, and all that jazz. The heavy lifting for triceps needs to come from Board Presses, not from Pushdowns.

137


Since I’m Arnold Pressing the 65s for reps and Tate Pressing 55s (I tried 65s today and couldn’t get any legit reps) I’m thinking that maybe it’s my triceps that are the more of a weak point than my shoulders.

Then I immediatly realized the obvious: I’m still weak. If I’m not doing 100 pounds on both these exercises then I’m too far away to worry about what’s strong and what’s weak.

I’m gonna start doing some more chest isolation work. Or, rather, doing some chest isolation work. I needs it.

138

8/10/2008

Platform Light Band Deadlift:
135X2
225X2
275X2 (Added Belt)
335X1
365X1
405X1 PR
385X1 (Took like 10 seconds)

Bulgarian Split Squat:
45X6
95X6
135X6X3

Giant Cambered Bar GM:
135X5
225X5
275X5 (Added Belt)
315X5 PR

45’ Back Extension:
BWX10
35X10
55X10
95X10 PR
115X8 PR

Light Band Seated Leg Curl:
30 Reps to warm down with

Despite only doing 4 exercises today, I really felt like I did quite a bit of volume and accomplished a lot today. I’m pretty pumped about getting 4 plates with the Light Band Platform Deadlift.

I think one reason why 385 was so slow wasn’t that I was physically fatigued, but that I couldn’t psyche myself up as much as I was for 405. After I did 405, I got it pretty quick but I put everything I had into that pull and was seeing spots. But when I did 385 I wasn’t THERE mentally and had to fight for a long time to get the bar past my knees.

Split Squats were easier than last time and gave me a nice glute pump so my ass looked pretty huge.

Good-Mornings are another PR, I think. I believe my previous best is 2.

I want a 500 deadlift. But I gotta get 475 first.

139

8/11/2008

Reverse Green Band Press:
185X5
225X5
275X3
315X1
350X1 PR
365X Miss

Push Press:
95X5
95X5
135X5
165X3
205X Miss

Weighted Dips:
BWX5
45X5
90X A few no good reps X 2 piss poor sets
45X10X2
45X8X3

Dumbbell Fly:
25X8
45X8
65X6

Cable Crossover:
50X10
70X10
70X8

Tate Press:
30X8
60X4
60X6
60X7

Straight Bar Pushdowns:
80X10
160X8

Rope Pushdowns:
50X16

Dumbbell Lateral:
15X8
35X20 RP

Reverse Band Press was pretty good. I think I have a fairly good shot at getting 365 next time. The Last time I did Reverse Band Press I attempted 365 and it didn’t budge. This time, however, I got it to about 3-board height before I just got completely stuck. 350 was pretty good.

I didn’t have it today for the Push Press because my lower body was so fatigued from everything I did yesterday and I think 205 was asking for too much anyway. The two half reps I was able to do at least got the bar above my head, so Lou Ferrigno would probably have counted them. Next time I’ll go back to 185 and continue my goal of 20 rest-paused reps.

The Dips were done with very close together handles that were pretty thick around. I can never do as much weight with these dip stations as I can with most other dip stations that are part of gravatron machines.

I’ve found that I can do a better Tate Press if I really concentrate on keeping the dumbbells below my nipple line as I press them up. Once I let them slide up too high the rep just goes to shit and I lose my strength.

After coming home to examine my chest pump, I’ve come to the conclusion that I pretty much have no Pec Major muscle mass, only the underlying Pec Minor. I also have no Upper Chest to speak of since I don’t have any muscle on my chest that is at the same level as my front delts. I gotta correct this. Hello Incline Flys.

This whole workout was done a few hours after I spent 2 hours in the hot sun swinging a maddox into rock and red clay.

140

8/12/2008

Dumbbell Row (No Straps):
65X10
115X10
135X15

Chest Supported Row:
I did a Rest-Pause Set and I wasn’t anywhere
close to breaking my Rest-Pause record. This Machine Sucks the big cock. If I want to position myself comfortably I have to do a face pull instead of a row. If I want to move any appreciable amount of weight or actually hit my lats instead of my rear deltoids, then I need to position myself in a way that crushes my dick and prevents me from breathing. This Machine is made by some local company, so I know there must be a better one out there.

Machine Reverse Fly:
Some Warm-up Sets
6 Ugly reps with 180

Dumbbell Curls:
Worked up to 70X5

Meh. Looks Like I need to do more rowing Sans Straps.