Jake's Road to Bodybuilding

Training Training Logs
381

Kept squat 1rm the same for second cycle… good choice:

Leg Day- 5/3/1 w/BB assistance: Cycle 2, 5 week

Squat
102.5/226 x 5 - 107.5/237 x 5 - 115/254 x 11 < right rep range, for once

Leg Press
180/397 x 8 - 220/485 x 5

Hack Squat (w/ full rom/pause)
1pps x 8 PR - 1pps x 10 PR - 1pps x 6

Leg Extension (setting no.)
6 x 10 - 7 x 7 PR - stretch

DB SLDL (constant tension)
90s x 10 - 100s x 10 - 114s x 8 PR & set prs

Lying Leg Curl
30/66 x 10 - 40/88 x 2.5 - 35/77s x 5 - stretch

Standing Machine Calf Raise (setting no.) (double popped & paused)
10 x 8 - 12 x 8 - 14 x 7 - Rest Pause set: 16 x 3, 3, 2, 2, 2, 1 < probably pr

Leg Press Calf Raise
130/286 x 10 - 130/286 x 12 - stretch

Going to switch/stay at cycle one max on everything besides deadlifts. Today felt pretty good.

382

Nice squatting, definitely putting mine to shame! Hopefully I will have you on front squats in a few weeks though, assuming smolov doesn’t kill me…

383

[quote]phlegms wrote:
Nice squatting, definitely putting mine to shame! Hopefully I will have you on front squats in a few weeks though, assuming smolov doesn’t kill me… [/quote]

Haha, smolov = automatic squat prowess so you should do ok! If SANTA brings me the olympic lifting shoes I’ve asked for though, I’ll most likely start using them again. Think my best single was 117.5kg / 259lb when I focused on them solely for awhile.

384

Press/Shoulders: 5/3/1 Cycle 2, 5 Week

Standing Press
45/99 x 5 - 47.5/105 x 5 - belt on - 50/110 x 10

DB Seated Press
60s x 8 - 68s x 3 < weight jumps go 60 > 68…

DB Seated Laterals
41s x 12 - 50s x 10 PR - 55s x 3 pr < staying at 50s for now…

Inc. Bench R. Delt
37s x 13 PR, 14 PR, 10 < volume & weight PR… stick to this weight till high rep

Machine Laterals
5 x 12 - 6 x 12 PR - 7 x 7/8 PR

R. Pec Dec
40/88 x 10 - 50/110 x 10 - 60/132 x 6 overall volume pr

Felt better then it looks, as per usual lateral/posterior delt stuff felt great where I struggled with anterior work. Wise decision to keep 5/3/1 max the same though because 10 is the bare minimum reps I wanted today, still very weak.

385

Numbers with the pressing are definitely moving in the right direction, keep it up!

386

it’s been a while since i’v been on here! just had a browse through your training log mate and i’ve got to say i’m impressed with how much progress you’ve made, the squat and deadlift have flown up especially the deadlift, and your pressing strength has gone up too, keep it up mate.

387

[quote]phlegms wrote:
Numbers with the pressing are definitely moving in the right direction, keep it up![/quote]

Trying to gather a bit of momentum with them now man

[quote]adh wrote:
it’s been a while since i’v been on here! just had a browse through your training log mate and i’ve got to say i’m impressed with how much progress you’ve made, the squat and deadlift have flown up especially the deadlift, and your pressing strength has gone up too, keep it up mate. [/quote]

Cheers mate! I definitely will do and it means a lot coming from someone who’s made as quick progress as you have.

Summary is I went quite far then I’ve come down in weight a bit but kept most of my strength or am going to be surpassing it very soon. Back in Barnsley for almost a month now, training at the keel, wouldn’t mind somewhere with newer equipment but when I only need a month don’t have that many better choices.

Assuming you’ve probably made a ton of progress, will have to have a chat next time your on facebook or something

388

I read your log still, your consistency is awesome and in the end consistency is what seperates the champions from the mediocre and your on your way to becoming a champion if you keep this up man

389

[quote]Blackaggar wrote:
I read your log still, your consistency is awesome and in the end consistency is what seperates the champions from the mediocre and your on your way to becoming a champion if you keep this up man[/quote]

That truly means a lot to me. Thanks for that.

I may not have any genetic freak strength/size (it is RARE after all/those that have it tend not to appreciate it), but I have small joints and decent potential in a few bodyparts and I intend to exploit that to the fullest to try and look as big as I can, even though getting anywhere near any sort of potential will take several more years. Going to be a ride.

Back/Deadlift: 531, Cycle 2, 3 week

Deadlift
165/364 x 3 - 175/386 x 3 - 185/408 x 4

Pull-ups
Medium Grip - BW x 8 - + 15/33 x 8 - + 30/66 x 2

Lat Pulldown
V-Handle/CG - 70/154 x 10 - 80/176 x 6 < pulldown I used last week was out of action, this one sucked so I called it there…

Seated Cable Row
50/110 x 10 - 60/132 x 10 - 70/154 x 10 PR - 80/176 x 3 PR

Seated Wide-Grip Cable Row (for rear delts etc, using D-handle bar)
30/66 x 15 “rep PR” - 40/88 x 10 PR

HS Low Row
2 1/2 pps x 12 (set PR) - 3pps x 13 PR < little loose but felt good

DB Pullover
40.9/90 x 9 PR

Only had 'bout an hour and 10 today which isn’t really enough but had already decided I was doing “traps, abs and biceps” tomorrow. Did my last 5 sets in around 10 minutes because the gym was closing but pretty much PRed on everything.

Felt pretty good today, strength overall was up from not having worked biceps the day before as I have been doing the past 4 weeks.

Could have used a few more reps on the deadlift but if I can get 4 or more on my 1 week that’s PR terrority.

390

[quote]jake_j_m wrote:

[quote]Blackaggar wrote:
I read your log still, your consistency is awesome and in the end consistency is what seperates the champions from the mediocre and your on your way to becoming a champion if you keep this up man[/quote]

That truly means a lot to me. Thanks for that.

I may not have any genetic freak strength/size (it is RARE after all/those that have it tend not to appreciate it), but I have small joints and decent potential in a few bodyparts and I intend to exploit that to the fullest to try and look as big as I can, even though getting anywhere near any sort of potential will take several more years. Going to be a ride.

Back/Deadlift: 531, Cycle 2, 3 week

Deadlift
165/364 x 3 - 175/386 x 3 - 185/408 x 4

Pull-ups
Medium Grip - BW x 8 - + 15/33 x 8 - + 30/66 x 2

Lat Pulldown
V-Handle/CG - 70/154 x 10 - 80/176 x 6 < pulldown I used last week was out of action, this one sucked so I called it there…

Seated Cable Row
50/110 x 10 - 60/132 x 10 - 70/154 x 10 PR - 80/176 x 3 PR

Seated Wide-Grip Cable Row (for rear delts etc, using D-handle bar)
30/66 x 15 “rep PR” - 40/88 x 10 PR

HS Low Row
2 1/2 pps x 12 (set PR) - 3pps x 13 PR < little loose but felt good

DB Pullover
40.9/90 x 9 PR

Only had 'bout an hour and 10 today which isn’t really enough but had already decided I was doing “traps, abs and biceps” tomorrow. Did my last 5 sets in around 10 minutes because the gym was closing but pretty much PRed on everything.

Felt pretty good today, strength overall was up from not having worked biceps the day before as I have been doing the past 4 weeks.

Could have used a few more reps on the deadlift but if I can get 4 or more on my 1 week that’s PR terrority. [/quote]

Really good stuff, deadlift is looking beefy again. 250kg in no time!

391

[quote]phlegms wrote:
Really good stuff, deadlift is looking beefy again. 250kg in no time! [/quote]

Haha, if I get 195 for 4 next week I’m probably still around a 220 max (weighing ~3kg less) then when I hit 200x3. If my weight creeps up though I’m sure I’ll see accelerated progress.

Deadlift progression:
1- rep max where I believe I could definitely hit 220kg/5pps (close/there)
2- rep max where I believe I could definitely hit over 500lb
3- 240kg/5 1/2 plates per side
4- Then I’ll set my sights on 250kg/550lb!

Long process :wink:

392

Short gym hours today so just 45 minutes of…

Biceps & Traps

Seated DB Hammers
50s x 8 PR - 55s x 5 PR - 55s x 7 PR

Inc. DB Curls
31s x 10 PR? - 37s x 5 PR

Plate-loaded Preacher Curl
10/22 x 10 - 12.5/27.5 x 8

Super-stupid-fat-concrete-bar (much bigger then normal fat bar and MUCH heavier)
Bar x 7 - +5/11 x 3

Fixed-bar Drag Curl
80lb x 10

Shrugs w/3 count hold
97s x 8 - 114s x 10 PR - no hold - 125 x 12 PR < crap form

DB Farmers Walks (ie. no straps)
114s x 5m x 2
90s x 2 lengths of gym (probably like 12m)

My grip sucks… hence why I’m going to try and improve it.

393

Nice deadlifts man.

394

[quote]xjusticex2013x wrote:
Nice deadlifts man.[/quote]

Thanks man, I’ll be checking out your log for sure.

HAPPY CHRISTMAS GUYZ.

Definitely still accept gifts, I got:

  • weightlifting shoes
  • gripper (captains of crush copy, the 1.0)
  • fat gripz copys (from awesome online shop, as grippers)

Tested out everything; the shoes seem really awesome because my knees seem to naturally track well outwards and generally form seems to come naturally whilst wearing them compared to my converse. Legit A2G squats feel WAY better. Exciting times. Gripper is too easy but going to dominate it in every way before I get the 1.5/2. Fat gripz are fun/feel good.

Did beltless “speed squat” singles, worked up to: 220lb clean-grip front squat, 265lb back and played around with lots of 110lb benching with the fat grips.

395

Gratz’ on picking up some weightlifting shoes, they are definitely the biggest game changer when it comes to the squat. Enjoy them!

396

[quote]phlegms wrote:
Gratz’ on picking up some weightlifting shoes, they are definitely the biggest game changer when it comes to the squat. Enjoy them! [/quote]
So if I get proper weightlifting shoes, my squat will jump to 600? trololo

397

cheers phelgms! hope so

[quote]spar4tee wrote:

[quote]phlegms wrote:
Gratz’ on picking up some weightlifting shoes, they are definitely the biggest game changer when it comes to the squat. Enjoy them! [/quote]
So if I get proper weightlifting shoes, my squat will jump to 600? trololo[/quote]

You + olympic squat training = over 9000

398

[quote]spar4tee wrote:

[quote]phlegms wrote:
Gratz’ on picking up some weightlifting shoes, they are definitely the biggest game changer when it comes to the squat. Enjoy them! [/quote]
So if I get proper weightlifting shoes, my squat will jump to 600? trololo[/quote]

Guaranteed brah’. On top of this, your ability to acquire bitches will also increase by (at the very least) 47.56893%. This is straight up science.

399

ololol.

Anyone got any suggestions for training music? I prefer to train without music but I’d MUCH rather have my own music on then the unmotivating crap played at gyms.

What I like for gym at the moment:
Hip hop, but specifically stuff like 2pac, Biggie and 50 for gym music (think what metroflex plays in ronnie videos)
Random metal/rock (system of the down etc. suggestions much needed here)
Fast paced drum and bass eg. Pendulum

It’s hard to go for deadlift PRs to songs such as Katy Perry - Firework or whatever else happens to be on the radio, it really is.

400

Nice deadlifting! Was that a PR?

If you’re looking to download whole albums (or purchase any, I have 100+ of my own :slight_smile: lol), here are some that are constantly being played while I’m in the gym:

August Burns Red - Leveler (check out “Empire”)
August Burns Red - Messengers (check out “The Truth Of A Liar”)
Destroy Rebuild Until God Shows - D.R.U.G.S. (check out “Stop Reading, Start Doing Pushups”)
The Devil Wears Prada - Dead Throne (check out “Pretenders”)
Emmure - Speaker of the Dead (check out “Children Of Cybertron”)
Sky Eats Airplane - Sky Eats Airplane (check out “Numbers”)
Texas In July - I Am (check out “Hook Line And Sinner”)
Texas In July - One Reality (check out “1000 Lies”)
This or the Apocalypse - Monuments (check out “Two Wars”)
This or the Apocalypse - Haunt What’s Left (check out “Charmer”)

I listen to a few others but these are the ones that are being played most. Lately it’s This or the Apocalypse - Monuments, that CD is awesome.