From Urkel to Stefan with Front Squats, Deadlifts, Overhead Press

Training Logs
21

Saturday, April 12/2015 - 500PM-730PM

Limber 11 + Extra mobility

Front Squat - 45x10, 95x5, 115x2, 135x1, 145x5, 145x5, 145x5 → New PRs from here on.
OHP - 45x10, 95x3, 110x5, 110x5, 110x5 → Was a bit of a grinder.
Pendlay Row - 135x5, 140x5, 140x5, 140x5, 140x5 → New PRs from here on.
Dips - 10, 10, 10, 10
No Abs → Was so damn tired by this time.

Overall I felt good. I pushed the weight a bit today just to see where I was at. I just gotta keep it going! I need to keep eating more, but stay on the clean side. I gotta make sure I stay to +5lbs a week from here on out.

22

Monday, April 13/2015 - 700PM-845PM

Limber 11 + Extra mobility

Front Squat - 45x10, 95x5, 115x2, 135x1, 145x5, 145x5, 145x5
OHP - 45x10, 95x3, 110x5, 110x5, 110x3
BB Row - 110x5, 135x5, 135x5, 135x5, 135x5
Dips - 10, 10, 10, 10
Leg Raises - 12, 12, 10

Overall SUPER good workout. I fixed my front squat form. I was trying to push my knees out instead of letting them track over my foot. I felt much more powerful and no left knee pain. That form is fixed! Overhead press I got stuck on my last set. I’m not sure if it was due to not enough rest between sets, an off day, or if I’m not strong enough in my shoulder/tricep. I’ll try again Friday. Barbell rows felt SUPER good. I think because my arms are short, that short ROM just keeps making me laugh lol. Dips suprising felt good!

For dips, at what point should I add weight/reps? Once I’m able to do 4x20 should I then add weight?

23

[quote]isdatnutty wrote:
For dips, at what point should I add weight/reps? Once I’m able to do 4x20 should I then add weight?[/quote]
If think you could start adding weight now. I personally use dumbbells and just sling it with the dip belt chain. So you never have to feed it through the plate’s collar hole and you can easily make 5 pound jumps. Throw a 5 or 10 pound DB on there and see what happens.

24

Thanks man! We have a dip belt at Gold’s so I’ll use that. I don’t know how I’ll wrap a DB with it but I’ll give it a try.

25

Wednesday, April 15/2015 - 400PM-600PM

Limber 11 + Extra mobility

Deadlift - 135x5, 185x3, 205x2, 225x1, 245x5, 245x5, 245x5 → NEW PR!
Front Squat - 95x5, 115x5, 115x5, 115x5 (Paused squats)
Pull Ups - 8, 7, 4, 3
Farmers Walk - Did not do. Trap bar was being used for like 30 min straight!
Paloof Press - 27.5x10, 27.5x10, 27.5x10

I’m so PUMPED I finally did 245x5 for 3 sets! I felt strong and I felt the bar was moving fast. After 3 reps, I would have to take like 5 second break between the last 2 reps for each set. It’s all good since I don’t bounce the bar and actually reset for each rep. Front squats felt super good. I don’t know what exactly LIGHT squats should but I’ll stick with 115 until I get to 185 on my normal heavy days before adding a bit more weight for my light Wednesdays. I’m actually pissed about the Farmers Walks. Now looking back I should have used KBs or DBs to just do it. Instead of going for massive weight, maybe just grabbing 50lb DB and just walking for a long time. Overall I felt this workout reflected some of the work I’ve been putting in and ESPECIALLY my diet being 85% in check (in terms of keeping junk out).

The one thing I did noticed is that my grip on my left hand is starting to give out with the deadlifts. I’m thinking to help with this just adding my Fat Grips to my TB when doing Farmers Walks might help a bit. Well see how it goes.

26

Friday, April 17/2015 - 700PM-845PM

Limber 11 + Extra mobility

Front Squat - 45x10, 95x5, 115x5, 135x1, 150x5, 150x5, 150x5
OHP - 45x10, 95x3, 110x5, 110x5, 110x5
Pendlay Row - 135x5, 145x5, 145x5, 145x5, 145x5
Dips - 10(+25lbs), 5(+45lbs), 10(+25lbs), 5(+45lbs)
Ab Roller - 10, 10
Decline Situp - 12, 12

Overall GREAT workout. I’m 10 lbs away from being able to front squat my BW. Overhead press felt GOOD! I think I figured out my exact hand positioning I need. Pendlay rows felt heavy on my last set, but besides that felt good. So with dips I decided to see where my strength levels were at. 25lbs felt like cake to me. I was like whatever lets put a 45 and see what I can do. That felt heavy and couldn’t do more than 5. I had perfect form on the 5 so I didn’t want to push it further. I’ll probably do 35 next week before jumping up. I feel since I’m doing 5 reps on everything else, I might as well build dips with a 4x5 as well. Or maybe one day do BW, and the other day we weight. But well see. I felt the ab roller more in my low back than abs today, so I was like just go hit the decline situp, which always gets me sore lol. Overall I’m proud of the work I"m putting in. This is the “strongest” I’ve ever been in my ENTIRE life. My body feels good!

27

[quote]isdatnutty wrote:
I don’t know what exactly LIGHT squats should but I’ll stick with 115 until I get to 185 on my normal heavy days before adding a bit more weight for my light Wednesdays.[/quote]
Use around 50-60% of your 1RM. It is not going to make or break your training. It is there to engrain motor patterns, speed, and technique.

You’re doing an awesome job brother, keep doing what you’re doing!

Grip is usually everyone’s limiting factor in anything pulling. It will catch up. I think the Fat Gripz carries is a cool idea, sounds like it will make your grip burly!

EDIT: On your post above, I think that is a good idea you have with the dips man. Having a day with added weight and the other day bodyweight for more reps. Give yourself a range on the weighted days, say 4-6 reps for each set.

Keep up the strong work.

28

[quote]Evolv wrote:

[quote]isdatnutty wrote:
I don’t know what exactly LIGHT squats should but I’ll stick with 115 until I get to 185 on my normal heavy days before adding a bit more weight for my light Wednesdays.[/quote]
Use around 50-60% of your 1RM. It is not going to make or break your training. It is there to engrain motor patterns, speed, and technique.

You’re doing an awesome job brother, keep doing what you’re doing!

Grip is usually everyone’s limiting factor in anything pulling. It will catch up. I think the Fat Gripz carries is a cool idea, sounds like it will make your grip burly!

EDIT: On your post above, I think that is a good idea you have with the dips man. Having a day with added weight and the other day bodyweight for more reps. Give yourself a range on the weighted days, say 4-6 reps for each set.

Keep up the strong work.[/quote]

Thanks brotha, I appreciate the feedback! I’ll give that try and keep it going!

29

Monday, April 20/2015 - 700PM-830PM

5 Min on Treadmill
Limber 11 + Extra mobility

Front Squat - 45x10, 95x5, 115x2, 135x1, 155x5, 155x5, 155x5
OHP - 45x10, 65x5, 95x3, 115x5, 115x3, 115x2
BB Row - 115x5, 140x5, 140x5, 140x5, 140x5
Dips (BW) - 15, 15, 10, 8
Leg Raises - 12, 12, 12

Overall REALLY good workout. I’m 5 lbs away from FS my BW. The FS felt pretty heavy today. I think the one thing I need to do is adding some weighted abs/hyper extensions so my trunk is solid. I think I can add that without it effecting my workout too much.

Today was the FIRST time I legitimately stalled on a lift. Overhead presses I literally just couldn’t lift it past my chin on sets 2 and 3. I wasn’t going to do one of those ugly sorta standing incline press either. I’ll give it a try 2 more days, and if I still stall, I’ll go down to 105 and work my way back up again. 115lbs @ 160lbs is intermediate type level it looks like, so maybe I need to add in some assistance or eat more.

One thing I’m making a mental note of is I’m eating 3000cals a day, but I don’t think I’m gaining weight. BUT I obviously can see my body changing. Fat is shredding off while my muscles look much harder. So since I’m “recomping”, if my lifts really do start stalling, I think at some point I might have to add an extra meal to my day.

OVERALL though I’m feeling good. This is by far the strongest I’ve ever been in my life. Feels good!

30

Wednesday, April 22/2015 - 700PM-900PM

5 Min Run
Limber 11 + Extra mobility

Deadlift - 135x5, 155x5, 185x3, 205x2, 225x1, 245x1, 255x3, 250x3, 250x2
Front Squat - 95x5, 95x5, 95x5
Pull Ups - 7, 6, 4, 3
Farmers Walk (with Fat Grips) - 115x20yds, 115x20yds, 115x20yds, 115x20yds
Paloof Press - All those machines were taken.

My grip finally gave out on the deadlifts. I could tell my body was strong enough to lift 255/250, but my left hand especially just couldn’t grip the bar. I’m a shorter dude, so I got smaller hands, so I’ll need to work on my grip. I’ll try 255 again next week. AHHH man it pissed me off lol. I was too tired for pull ups, but I’ll just keep at it. My goal is to hit 10 BW first, then 15 before I start adding any weight.

Today was the first day I used the Fat Gripz for my farmers walk. WOW I went from walking with 235 all the way down to losing my grip at 115 lol. My forearms were on fire and my grip was dying. I might have to start adding some plate pinches or something on Friday’s to get my grip strength up.

But overall good workout. I’ve learned to accept that some days you are just not gonna have an awesome workout, but you gotta keep chipping away. I’m hoping Friday’s goes much better!

31

Friday, April 24/2015 - 700PM-900PM

5 Min on Treadmill
Limber 11 + Extra mobility

Front Squat - 45x10, 95x5, 115x2, 135x1, 155x5, 155x5, 155x5
OHP - 65x5, 95x3, 115x4, 115x4, 115x4
Pendlay Row - 135x5, 150x5, 150x4, 150x3, 150x3
Dips (Weighted) - +35lbx5, +35lbx5, +35lbx5, +35lbx5
Decline Situps - +10lbx10, +10lbx8, +10lbx6

Overall this workout had mixed results. My squats felt SUPER heavy compared to Monday. I think that was because my body was still a bit taxed from the DL on Wednesday and last 2 days I haven’t been eating as many carbs. The last set was a straight grinder for last 2 reps. I’m going to try to go up to 160 on Monday to see where I’m at. I think 2 days of rest plus with eating properly will do good for me.

OHP felt good! Even though I didn’t get to 5 on each rep, I think finally next week on Monday I’ll be able to hit 3x5. On the 5th rep of each set I literally got stuck a few inches above my chin. I’ll get it though!

Pendlay rows felt heavy. I think I was just fatigued from all the other stuff. I HAD no idea that Front squats take WAY more out of your body than back squats. I’m not worried though, I’ll stick with this weight.

Dips felt PERFECT! I think I"m glad with the fact I’m choosing these over Bench Press. My shoulders feel much healthier now.

The one thing I know is with front squats you HAVE to have a strong trunk. Based on what I’ve been reading I think I’ll start doing more decline weighted situps and weighted hypers each time on Monday/Friday’s split. I’ll keep the leg raises for Wednesdays.

I literally eat 2lbs of food after working out now haha. I get ridiculously hungry!

32

Tuesday, April 28/2015 - 730PM-900PM

5 Min Run
Limber 11 + Extra mobility

Front Squat - 45x10, 95x5, 115x2, 135x1, 155x1, 160x5, 160x5, 160x5
OHP - 65x5, 95x3, 115x5, 115x2, 115x1
BB Row - 115x5, 135x5, 145x5, 145x5, 145x5
Dips (BW) - 15, 15, 12, 10
Back Extensions (BW) - 10, 10, 10
Leg Raises - 12, 12, 12

I shifted my workouts this week to Tue/Thur/Sat. I needed yesterday (Mon) off to rest my left shoulder.

Today was a horrible workout besides the rows, dips and leg raises. I ran for 2.5 miles during my lunch so that probably had a bigger effect on me than I thought it would. My squats felt weak and I had to GRIND out the 160. I need to drop the weight and make sure each rep looks sexy. Back vertical and all. I’m going to ramp up to a top set of 5 for FS in my next workout. My overhead press just felt WEAK today. It was probably a mix of being tired from the FS to not eating properly for past 3 days. I think I need to ramp up for OHP for a bit as well. I added in back extensions and they felt good!

I always have to remember FORM B4 WEIGHT and I’ll be good long term.

33

Thursday, April 30/2015 - 700PM-900PM

5 Min Run
Limber 11 + Extra mobility

Deadlift - 135x10, 185x5, 205x2, 225x5, 245x5, 245x3
Front Squat - 95x5, 95x5, 95x5
Pull Ups (Fat Bar) - 5, 5, 5, 4
Farmers Walk (with Fat Grips) - 95x40 yds, 95x40 yds, 95x40 yds , 95x40 yds
Back Extensions - 10, 10, 10

34

Saturday, May 2/2015 - 200PM-400PM

5 Min Run
Limber 11 + Extra mobility

Front Squat - 45x10, 95x5, 115x5, 135x5, 155x5, 155x5, 155x5
OHP - 45x10, 65x5, 95x5, 105x5, 105x5, 105x5
Pendlay Row - 45x10, 135x5, 145x5, 145x5, 145x5, 145x5
Dips (Weighted) - 10 BW, +40x5, +40x5, +40x5, +40x5
Decline Situp - +10x10, +10x10, +10x10
Back Extensions - +10x10, +10x10, +10x10

This workout FELT GOOD! I lowered the weight a bit on everything and made sure my form was good. I felt good about it. The one thing I’ve noticed is that my lower back/core is definitely my weak point, so I have to make sure to get through that at the end of every workout!

35

What happened to ya buddy? Hope things are going well.

37

Sweet! Your setup looks awesome! Time off can be a great thing. Where’d you go for vacation?

38

Man I was just going around locally on hikes and camped. Felt good to get out with nature!

Today I got back into the groove and sorta did a bit of everything just to get my body use to the motions again before I head back into full program mode on Monday.

40

Monday 6/1/15

Front Squat - 45x10, 95x5, 115x5, 135x5, 135x5, 135x5
OHP - 45x10, 65x5, 95x5, 95x5, 95x5
Deadlift - 95x10, 135x10, 185x5, 205x2, 225x1, 245x5
Chin Ups - 10, 7, 5 → NEW PR!!! Finally did 10 CU. Some time off helped I think for sure!!!
GHR - 10, 10
Rear Delt Flies - 5lbs - 10, 10, 10

Since I haven’t been lifting tough past 3 weeks, this week was resetting my lifts and changing my split to be an ABA, BAB split. You can see the changes in the first post. I wanted to increase my frequency of DLing some weeks until I can get to 315 1x5. At that point I’ll be transitioning over to Oly lifting!

On a side note, I didn’t realize how much I was actually UNDER eating. I think I was so scared of gaining even another lb of fat, that I wasn’t eating as much as I should be. I tend to be full because I eat a ton of veggies. I can’t be scared to carb up and to have the body I want, I have to eat more until I hit all my lifting goals. Once I do that, then I can cut to reveal some lean muscle I’ve built. Starting today(today already did it) this is the template to how I need to eat to start with:

Breakfast
-1 Cup of Whole Milk
-2 Slices wheat bread
-2tb of peanut butter
-3 eggs
-1 Banana

Lunch
-8oz Chicken Breast
-1 Large potato
-3 Cups spinach
-1 Apple

Dinner
-8oz Salmon
-1 Cup white rice
-1 cup lentils (Dahl - indian/nepali dish)
-3 cups spinach or other greens

THIS plan puts me at ~ 2400 cals, 250g carbs, 70g fat, 188g protein.

This allows me to eat the typical dinner, an easy to make breakfast, and easy to prep lunches. PLUS it cuts my grocery bill in half!!! And I can still eat organic.

I’m going to just eat like this until my first stall. Once I do that, I will increase the cals by 300 to 2700 and see how it goes.

===================

BUT BACK to todays workout.

Today I felt super good. I’ve been doing a combo of Limber 11 before bed and doing the Catalyst warmups before lifting and damn has it made a HUGE difference in how I feel. Just mix in 1x20 Overhead squats with a broomstick before lifting and all your muscles are ready to go. I know everyone knows the Limber 11, but feel free to try this one out too before lifting.

41

Test

42

Wednesday 6/3/15

Front Squat - 45x10, 95x5, 115x5, 135x1, 135x5, 135x5, 135x5
Front Squat Rack Hold - 245x3, 245x3, 245x3
Pendlay Row - 140x5, 140x5, 140x5, 140x5, 140x5
Pull Ups - 10, 5, 5, 4 → NEW PR on Pull ups!
Hangin LegRaise - Did not do because my chin up bar is too low!

Overall GREAT workout. I’m taking out the push press as a major lift right now because my technique is not where it should be. So I’ll mix in either push ups/dips or I’ll just do heavy front rack holds on Wednesdays.

The thing I’m most pumped about is I FINALLY am able to do 10 strict pull ups!! I told myself once I get to 3x10 of BW Pull ups I would start adding weight at that point.

I think I’ll have to figure out something for ab work since my chin up bar is too low. I might switch to the ab roller, planks, and maybe do knee raises/tucks instead?