Getting Yolked for the Rest of 2009

Training Training Logs
41

Thanks for the words of encouragement LR. This is my first year in the european educational system. Growing up in America, I have been conditioned to have multiple exams per course, each worth roughly 30%, with some points for participation thrown in there on occasion. Over here, in each of my courses, my grade for the entire year depends on ONE exam. It’s intense to say the least. Needless to say, after my exams today I was tempted to hit the bars but I decided to murder my legs instead.

Increased my weight on 5x5 deads by 10 kg from last session (May 23, up to 5x130 from 5x120 on last working set). Skipped squats, but worked on getting deeper into the hole. I had B push me down lower with 40 kg on my back. It was light weight, but man was it brutal. I definitely increased my ROM and had the mind muscle connection regarding what it feels like to really get deep in a squat.

Bulgarian split squats suck.

I could only do two wg pullups at the end of the workout, which is embarrassing. I will be able to get 10 by this time next month.

I’m tired. It’s time to let my CNS recover.

-J

42

Here’s some motivation:

I felt like such a pussy after watching this.

43

[quote]jbird643 wrote:

I’m tired. It’s time to let my CNS recover.

-J
[/quote]

Time to get yourself some Power Drive! I’ve found nothing better for instant CNS recovery!

LR

44

[quote]jbird643 wrote:
Here’s some motivation:

I felt like such a pussy after watching this. [/quote]

Her foot position is fucked up! I’m sure she could have a much bigger lift with a different foot position. But each to their own I guess!

Have you ever seen any of the Elite FTS guys and their bench presses? (some go as high as 1000 lbs)

LR

45

Yea, some of those eliteFTS guys are absolute hosses. Hopefully I can get to 50% of their 1RM soon.

I will look into getting some Power Drive when I get back to the states.

Note: After two weeks, I’m definitely feeling bigger and leaner. I think focusing on maintaining proper form, especially on squats, has really improved my strength. Mark Rippetoe is a god.

Today is an upper body day. I’ll report back after the session. The goal: bench at least 82.5 kg x 5

-J

46

I upped my bench to 80 kg x 5, but I could only get 3 at 85 kg. I should’ve gone for 82.5 kg x 5, but oh well. I will surely get it next session.

Aside from that, my pull up numbers are weak. I’m going to bring these up, as it is my weakest link for sure. I am supposed to do 5 sets of 5 reps, but I only got 5 on the first set and I had to switch to reverse grip for the last two sets. It was an improvement from last session, but it’s still pretty pathetic. B’s a beast on pull ups so he is motivation.

I really got after it this session so I am not dissapointed. Improvements all around the board.

-J

47

I’ve developed a program I am going to stick with until the weights stop going up (probably 12 weeks but who knows)

Workout A:
Back Squats: 5 working sets with the goal of completing 5 reps
Push Press: 5 working sets with the goal of completing 5 reps
Deadlift: 3 working sets with the goal of completing 5 reps
Lat Pulldowns: 4 working sets with the goal of 10 reps, moving to pull ups once I can complete 10 in one set
calf presses: 5 working sets with the goal of 5 reps
Tricep press: 4 working sets of 10 reps
Day of rest

Workout B:
Back Squats: 5 working sets with the goal of completing 5 reps
DB Bench Press: 5 working sets with the goal of completing 5 reps
Deadlift: 3 working sets with the goal of completing 5 reps
BB ROW: 5 working sets with the goal of completing 5 reps
Calf Presses: 5 working sets with the goal of 5 reps
Db bicep curls: 4 sets of 10 reps
Day of Rest

By September, I want to be pulling 400 for 5 reps. I don’t think it is unreasonable since I can currently do 286 for 5. Also, I want to be benching 300 for 5 reps (currently at 175). Finally, I hope to be squatting 350 for 5 reps. Provided I am consistent, eat right, and rest, I think these three things are acheivable. Doubt me if you’d like, but I will make it happen.

-J

48

Notes on today’s lift:

I did workout A, and it provided good stimulation for both upper and lower body. I don’t have any real highlights from the session, but I busted my ass and all of my lifts improved. I love newbie gains.

-J

49

[quote]jbird643 wrote:
I’ve developed a program I am going to stick with until the weights stop going up (probably 12 weeks but who knows)

Workout A:
Back Squats: 5 working sets with the goal of completing 5 reps
Push Press: 5 working sets with the goal of completing 5 reps
Deadlift: 3 working sets with the goal of completing 5 reps
Lat Pulldowns: 4 working sets with the goal of 10 reps, moving to pull ups once I can complete 10 in one set
calf presses: 5 working sets with the goal of 5 reps
Tricep press: 4 working sets of 10 reps
Day of rest

Workout B:
Back Squats: 5 working sets with the goal of completing 5 reps
DB Bench Press: 5 working sets with the goal of completing 5 reps
Deadlift: 3 working sets with the goal of completing 5 reps
BB ROW: 5 working sets with the goal of completing 5 reps
Calf Presses: 5 working sets with the goal of 5 reps
Db bicep curls: 4 sets of 10 reps
Day of Rest

By September, I want to be pulling 400 for 5 reps. I don’t think it is unreasonable since I can currently do 286 for 5. Also, I want to be benching 300 for 5 reps (currently at 175). Finally, I hope to be squatting 350 for 5 reps. Provided I am consistent, eat right, and rest, I think these three things are acheivable. Doubt me if you’d like, but I will make it happen.

-J

[/quote]

What was your thought process behind this workout plan?

Scott

50

[quote]thosebananas wrote:

What was your thought process behind this workout plan?

Scott[/quote]

My main goal is to improve strength, and in the process, improve my physique. With that in mind, I tried to structure the new program similarly to what Rippetoe suggests in “Starting Strength.” However, I didn’t think his lifting sessions provided enough volume for my goals–I got the impression he was writing the book strictly with the ‘get your numbers up’ mentality–so I added in some additional back work and accessory work. The majority of my focus and effort will be on the big four: squats, presses, bench, deadlifts, but I have pipe cleaner arms that I need to bring up; hence the added tricep/bicep work. Also, I want to get 20 pull ups by the end of the year so I had to include some BB rows/Lat pulldowns.

I don’t think I am far enough along to break my workouts into an upper/lower split, although I could be wrong about that. Scott, I know you suggested doing a bench day, a squat day, and a deadlift day, which might be a better option. My only concern would be that I would not give my upper body enough stimulation. What would a typical week look like under your suggested program? Thanks for all of your input so far, and congrats on nailing the girl of your dreams/staying good on the diet this weekend, and getting a job. What industry are you working in?

Thanks for reading.

-J

51

Does anyone know how to make my posts’ background yellow as they were before?

52

Success

Ok, so this is a bit of a rant, but does someone want to explain to me why the majority of people frown upon a successful mindset?

I understand that, in order to accomplish oneâ??s goals, sometimes he/she must make sacrifices that may harm those around him/her. But those sacrifices shouldnâ??t be too substantial, so shouldnâ??t the people affected by the sacrifices understand what you are trying to accomplish?

I have a theory on this. People practicing destructive behaviors want others to do these things with them. Hence the saying, â??misery loves company.â?? When you are striving to a goal that involves stopping one of these behaviors, some of your â??friendsâ?? may give you shit about it. At this point in time, you must realize that they are only giving you crap because of what I just said: they want someone else to engage in the destructive behavior with them.

For example, the summer after my senior year of high school I did not drink alcohol. Throughout my junior and senior year, I was a booze hound, consistently putting away 10 beers in a night. I made some friends by doing this, and once I stopped, some of these â??friendsâ?? gave me shit: some called me selfish, some told me I was a loser, but others respected my decision. This was eye-opening. You would be surprised at the number of people that appreciate a â??going against the grainâ?? decision if you ever choose to make one. The people that looked down upon my constructive decision, I considered toxic, and I tried not to take what they had to say to heart. However, I cherished the respectful comments I garnered. In the end, I lost some fat and gained some muscle. I went into college with a six back and a thick skin that I could apply to almost any situation.
If you havenâ??t gone against the grain in your life time, I recommend doing so. You definitely wonâ??t regret it.

-J

53

Question for everyone: what was/is the best supplement you ever used/use?

54

HOT-ROX EXTREME, without a doubt!! But I have yet to try Surge Workout Fuel.

LR

55

I think you are doing too many muscles on each day. Its kind of like a TBT workout with a 5x5 protocol.
If you do a proper 5x5 session. under 2 minutes rest, and every time you are able to do 5x5 you increase the weight so you cant get 5x5 next time and work untill you can and then increase weight etc etc… then you will grow strength and size etc.

You wont be able to squat or deadlift with any sort of proper intensity every other day. It takes me to the thursday or friday to fully recover when i squat on monday.

Squat Day:
Back Squat 5x5
Front Squat 5x5
Overhead Press - Push Press but bar starts behind neck. 5x5
Single Leg Variation 5x5
Ab Work

“Bring Up Day”
A day to bring up stuff that is lagging, i currently use it for back and HIIT - well i did when i wasnt hardcore cutting. And in your case i would use this day to some cardio and HIIT.

Off

Bench Day:
Bench 5x5
Military Press 5x5
Close Grip 5x5
Tricep isolation 3x8
Shoulder prehab

Off

Deadlift Day:
Dead Variation 1 3x5, 3x3
Dead Variation 2 3x5, 3x3
Power Shrugs from below knee 5x5
ROW Variation 5x5
Lat Pulldown/Pull ups 4/3x8/10
Bicep Work

OFF/low intensity cardio
OFF/low intensity cardio

I dont think the protocol you outlined will be able to be performed with any great intensity imo. and thus will slow your progress significantly.

Scott

PS. Cheers for the words of congrats.

Im working in admin, basically in an office with 8 middle aged women, using my charm on all of them. im in all their good books so far. :smiley: Girl is hopefull going well. That was one of my goals at the start of my log. just need to hit the rest. :smiley:

56

[quote]jbird643 wrote:
Success

Ok, so this is a bit of a rant, but does someone want to explain to me why the majority of people frown upon a successful mindset?

I understand that, in order to accomplish oneâ??s goals, sometimes he/she must make sacrifices that may harm those around him/her. But those sacrifices shouldnâ??t be too substantial, so shouldnâ??t the people affected by the sacrifices understand what you are trying to accomplish?

I have a theory on this. People practicing destructive behaviors want others to do these things with them. Hence the saying, â??misery loves company.â?? When you are striving to a goal that involves stopping one of these behaviors, some of your â??friendsâ?? may give you shit about it. At this point in time, you must realize that they are only giving you crap because of what I just said: they want someone else to engage in the destructive behavior with them.

For example, the summer after my senior year of high school I did not drink alcohol. Throughout my junior and senior year, I was a booze hound, consistently putting away 10 beers in a night. I made some friends by doing this, and once I stopped, some of these â??friendsâ?? gave me shit: some called me selfish, some told me I was a loser, but others respected my decision. This was eye-opening. You would be surprised at the number of people that appreciate a â??going against the grainâ?? decision if you ever choose to make one. The people that looked down upon my constructive decision, I considered toxic, and I tried not to take what they had to say to heart. However, I cherished the respectful comments I garnered. In the end, I lost some fat and gained some muscle. I went into college with a six back and a thick skin that I could apply to almost any situation.
If you havenâ??t gone against the grain in your life time, I recommend doing so. You definitely wonâ??t regret it.

-J
[/quote]

Im dealing with this right now… Same kind of idea.

My flat mates have hated me for stopping drinking since jan and they give me shit about it all the time. I also get some stick at work for wanting to be the worlds strongest man. Its gets old early. I get stick off the biggest skinny fat i have ever seen and his actual fat mate. He then claims to be stronger than me cuz he can bench a higher percentage of his body weight… for a half bench with spot. grrrr

And since im the last one of my friends to finish my exams, theres a lot of people kikcing about telling me not to bother to revise etc etc. Wankers. Times like these you who your real friends are. It will pay off in the long run.

Scott

57

[quote]jbird643 wrote:
Question for everyone: what was/is the best supplement you ever used/use? [/quote]

BCAAs i probably noticed the most.

First time i staerted using whey instead of raw eggs, i difinitly noticed lean mass and increased recovery.

Creatine i didnt really notice

Beta Analine seems to work

Id say the one i noticed th most is ZMA. Amazing sleep and defo increased test. and its sooo cheap.

Scott

58

Scott-

Thanks for all of your words of wisdom. If I understand correctly, you’re suggesting doing the program you outlined starting on a Monday?

I really hate toxic people. Actually, I don’t hate them, I just feel bad for them. They can’t be honest with themselves and realize that they need to make some changes. Oh well, to each their own.

I’m going to pick up some BCAAs when I get back to the states in a week. How many should I ingest in a day, and what should my intake schedule be (ie should I take them during w/o or does it not matter?)? I’m sure you are tired of answering all of my questions, so if you have a good link that provided you with a lot of information regarding all of the newbie questions I am asking please provide me with it :slight_smile:

Cheers
Justin

59

The way i started takeing them was in 1000mg pill form.

Id take 5 before a session, 5 after and 5 before bed. then i started taking 5 during a session too.

I then got powdered BCAA and manned up about the flavour because its way cheaper and easier. I take 10g in each shake and about 15-20g in my workout drink which is always 2 litres or more of water.

As for links, It is all usually within this site. use the search menu, or search google. Ive learnt so much in the 2 years ive been here. Read at least one new article a day and you will learn fast.

Scott

60

Sorry, thought I was helping