Haha no worries, been stressing here bout girl problems myself recently after a break-up with my ex of 10 months, some upper-classmen i used to pump with would always tell me “bitches screw up your lifting” lol
Friday, October 15th
Squat Day
Squat:
135 X 6
225 X 6
335 X 4
335 X 4
335 X 4
335 X 4 - I wasn’t feeling that strong today, so I bumped down the reps and upped the sets.
Step-ups (High box):
65’s X 5
65’s X 5
65’s X 5
65’s X 5
65’s X 5 - Chalked up to improve my grip. My right knee was hurting during these.
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10 - Taking it easy on the low back work.
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
I weighed in at 187.4 lbs today. I didn’t sleep very much last night since I woke up and got out of bed at 1:50 AM and 3:50 AM. I know the times because I had my phone clutched in my hand. It was pretty annoying. Anyway, my progression on squat has slowed down a bit. I’ll try to bump up the weight 10 lbs next week and we’ll see how it goes. I need to start eating more again. Postworkout nutrition was two of these:
http://www.amazon.com/gp/product/images/B001E4S7WE/ref=dp_image_z_0?ie=UTF8&n=16310101&s=grocery
They weren’t bad, and they were free. =) Plus, I’d forgotten my protein powder at home so I’m not too disappointed. It’s about 25 g more carbs than I usually have postworkout, so I’ll see how I like that.
[quote]parsley wrote:
Haha no worries, been stressing here bout girl problems myself recently after a break-up with my ex of 10 months, some upper-classmen i used to pump with would always tell me “bitches screw up your lifting” lol[/quote]
Girls absolutely suck when it comes to lifting. They fuck with your food and water intake and they keep you from sleeping as much as you should. But, sometimes they’re fun enough to be around that they deserve to be kept =) What happened with your ex?
[quote]165StateChamp wrote:
[quote]parsley wrote:
Haha no worries, been stressing here bout girl problems myself recently after a break-up with my ex of 10 months, some upper-classmen i used to pump with would always tell me “bitches screw up your lifting” lol[/quote]
Girls absolutely suck when it comes to lifting. They fuck with your food and water intake and they keep you from sleeping as much as you should. But, sometimes they’re fun enough to be around that they deserve to be kept =) What happened with your ex?[/quote]
I’ll pm you
Saturday, October 16th
Shoulders/Arms Day
Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
30’s X 10
Nautilus Lateral Raise:
50 X 10
65 X 10
80 X 10
95 X 10 - 10 second negative on the last rep.
Dumbbell Shrugs:
70’s X 10
70’s X 10
80’s X 10
80’s X 10 - Upper back and neck was very tight doing these.
Bent-over Dumbbell Lateral Raises:
30’s X 10
30’s X 10
35’s X 10
35’s X 10
Face Pulls:
80 X 10
100 X 10
100 X 10
120 X 10
EZ Bar French Press:
45 X 15
50 X 15
55 X 10
60 X 10 - Lots of elbow popping on the last set.
Triceps Rope Pushdown:
60 X 10
70 X 10
90 X 10
100 X 10
Single Arm Reverse Pushdown:
30 X 10
40 X 10
40 X 10
50 X 6 - Left arm fatigued before the right. No rest, straight from one arm to the next.
Dumbbell Preacher Curl:
20’s X 10
20’s X 10
20’s X 10
20’s X 10 - No rest, straight from one arm to the next.
KPipe Cable Curls:
30 X 10
30 X 10
30 X 10
30 X 10 - No rest, straight from one arm to the next.
I didn’t weigh myself because the gym was closing. I got home at 3 AM last night and got a little less sleep then I’d like, so I cut down the weights and volume a little bit, and upped my pace as well. It resulted in a decent pump.
Monday, October 18th
Military Press Day
Military Press:
45 X 5
60 X 5 @ 40%
75 X 5 @ 50%
90 X 5 @ 60% - Cleaned each one before the first rep of the set.
Dips:
BW X 14
BW X 14
BW X 14
BW X 14
BW X 14 - It was easy because I only did sets of 14. I’m an idiot.
HS Weight Stack High Row:
80 X 10
120 X 10
140 X 10
100 X 10
100 X 10 - I’m not liking this.
Rolling Dumbbell Extensions:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10 - Finally got them.
I caught some type of bug over the weekend so I have some annoying cold symptoms. It’s mostly a runny nose, sneeze and sore throat. I’ve lost weight from it and I weighed in at 186.8 lbs. I’m happy this is a deload week.
Dear god, 166?! You need to hydrate bra.
And BTW, what’s with all the arm work? lol
Tuesday, October 19th
Deadlift Day
Sumo Deadlift:
133 X 5
173 X 5 @ 40%
218 X 5 @ 50%
263 X 5 @ 60% - I went double overhand. It was easy and fast as it should have been.
Dumbbell Lunges:
50’s X 10
50’s X 10
50’s X 10
50’s X 10 - Pretty easy. I cut down on the sets because it’s a deload week.
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10 - Last three sets were single leg. My form is tight on these.
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
I weighed in at 186.4 lbs so I’m down a little bit more. I absolutely pigged out last night though, and I’m hoping to continue that trend tonight. I’ve still got the cold symptoms and it’s hard to breathe while lifting, but if I can’t get through a deload week then I’m a huge bitch. I talked to one of the coaches who came over from Alabama about Trent Richardson. Apparently, all the hype is true…he is a freak of nature.
[quote]BlackLabel wrote:
Dear god, 166?! You need to hydrate bra.
And BTW, what’s with all the arm work? lol[/quote]
Ha, false alarm! I was actually 20 pounds heavier than that…If I hit 166 at any time within the next few days I think I’ll have to go to the hospital. lol.
Arm work? Have you seen my arms? They’re tiny! I’m still trying to work on that proportion thing so I’m trying to bring them up to par.
I’m not gay, I swear.
Thursday, October 21st
Bench Day
Bench:
45 X 5
105 X 5 @ 40%
130 X 5 @ 50%
155 X 5 @ 60% - Fast.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
25+1pps X 10
2pps X 10
5+2pps X 10
5+2pps X 6 - I tried out a new ramping method. I like this. I can work heavier this way.
Dizenzo Rows:
80 X 10
80 X 10
80 X 10
80 X 10
80 X 10 - Great lat pump.
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
70 X 10
I weighed in at 189.1 lbs! The sudden weight gain probably means I’m over my cold. That is just in time too, because it’s squat day tomorrow. My new training maxes for next cycle are 155 lb military press, 450 lb sumo deadlift and 260 lbs bench. Wow, those numbers are pathetic. lol. Hey, at least it’ll be easy.
Friday, October 22nd
Squat Day
Squat:
135 X 6
225 X 6
345 X 4
345 X 4
345 X 4
345 X 4 - My knees hurt on the warmup sets but eventually everything was moving really fast.
Step-ups (High box):
70’s X 5
70’s X 5
70’s X 5
70’s X 5 - Dropped the left dumbbell right before my last rep. I picked it up and finished the set of course.
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
I weighed in at 188.4 lbs. This was different because it wasn’t directly postworkout, but after my shakes and foam rolling, as well as an hour long coaching session. I didn’t really want to squat today because I was exhausted, but I’m glad I did. Everything went well.
Saturday, October 23rd
Shoulders/Arms Day
Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
30’s X 10
35’s X 4 - I’ll bump up the reps next week.
Nautilus Lateral Raise:
50 X 10
65 X 10
80 X 10
95 X 10
110 X 4 - I’ll bump up the reps next week. I used a 10 second negative on the last rep.
Dumbbell Shrugs:
70’s X 10
80’s X 10
90’s X 10
95’s X 10
100’s X 10 - Left hand grip was loosening on the last few reps with 100’s. The step-ups kill my grip.
Bent-over Dumbbell Lateral Raises:
30’s X 10
35’s X 10
40’s X 10
45’s X 10
45’s X 10 - Good squeeze without any shoulder pain.
Face Pulls:
some X some X 5 sets - I drifted looking for a machine that worked.
EZ Bar French Press:
45 X 10
56 X 10
65 X 10
70 X 10
70 X 8 - Couldn’t really fully extend my arms on the last set. I think that means I had a good pump going.
Triceps Rope Pushdown:
70 X 10
90 X 10
100 X 10
110 X 10
120 X 10 - I need to start feeling this in my lateral head.
Single Arm Reverse Pushdown:
30 X 10
40 X 10
40 X 10
40 X 10
50 X 9 - No rest between the first and second set. 10 seconds before the third. 30 second rest before fifth.
Dumbbell Preacher Curl:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 8 - 25 second rest breaks. It’s incredible that I’ve already stalled on this exercise
KPipe Cable Curls:
40 X 10
40 X 10
40 X 10
40 X 10
40 X 10
I kept my rest breaks between 30 and 35 seconds, with the single arm operating with less rest time. I had a pretty decent pump going. I weighed in at 187.4 lbs which isn’t worrisome being that it’s early in the day.
Monday, October 25th
Military Press Day
Military Press:
45 X 5
100 X 5 @ 65%
115 X 5 @ 75%
130 X 5 @ 85% - I had one or two in the tank.
Dips:
BW X 15
BW X 15
BW X 15
BW X 10
BW X 10
BW X 10 - Four 15 rep sets next week.
Nautilus XPLOAD Lat Pulldown:
25+1pps X 10
35+1pps X 10
35+1pps X 10
2pps X 10
2pps X 8 - Room to progress. I really like the squeeze I get with this. There’s a tad too much bicep use.
Rolling Dumbbell Extensions:
35’s X 10
35’s X 9
35’s X 5
35’s X 5
35’s X 5
35’s X 5 - Dips murdered my strength on these. Same plan of progression as last cycle.
Military press was pretty easy. It was the same weights as last cycle so I could have killed it today but I decided to leave a little in the tank. My bodyweight was 188.0 lbs. I’ve realized I only have a few goals:
- To get a good college education and succeed at my chosen profession.
- To get big and strong as fuck.
I’m hoping to get to 220 lbs at 8- 10 % body fat by senior year. That will help me gain respect from the players while strength coaching, and improve my leverages for powerlifting. And also hopefully leave me looking very attractive. Win-win-win!
You do a shit ton of sets.
Any specific reason? 
[quote]krazykoukides wrote:
You do a shit ton of sets.
Any specific reason? :)[/quote]
Well, it really depends. Up until this past summer, I was doing very few sets for everything. It was mostly three warmup sets for squats and deadlift followed by three to five work sets. Bench was only two warmup sets with three to five work sets. All the accessory work was done in three sets each. Once I did Sheiko for a large portion of the summer, I grew more accustomed to very high volume work.
I really don’t think what I’m doing right now can be classified as low or high volume, it’s more in the middle. The core exercises are all just three work sets each because I’m following 5/3/1. I guess you could say the accessory work is higher volume because I ramp for five sets, but that’s just me following Wendler’s guidance on the subject. If you look at things closely, aside from my Weak Point day, I’m really only doing four to five exercises each day, adding up to around twenty to twenty-five sets. I don’t that’s excessive at all.
This response definitely was though =)
Tuesday, October 26th
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
293 X 5 @ 65%
338 X 5 @ 75%
383 X 5 @ 85% - The warmup sets were double overhand. I had a little glute pain on the top set, nothing bad.
Dumbbell Lunges:
50’s X 10
50’s X 10
50’s X 10
50’s X 10 - My left knee has been acting up lately.
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10 - Apparently my form isn’t tight enough on these single leg, so I’ll be going back to double leg.
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
I weighed in at 187.1 lbs today. I was sweating pretty heavily so there’s that for a reason. I’m not going to worry if my weight is 187 lbs and above. I had to help carry pallets of protein shakes into the weightroom before my workout because I accidentally came right when those arrived. I also had to carry more shakes after my first set of lunges. Oh well, it wasn’t a big deal. Dynamic warmup and active rest right? lol
Have you been doing anything to help the glute pain?
[quote]165StateChamp wrote:
[quote]krazykoukides wrote:
You do a shit ton of sets.
Any specific reason? :)[/quote]
Well, it really depends. Up until this past summer, I was doing very few sets for everything. It was mostly three warmup sets for squats and deadlift followed by three to five work sets. Bench was only two warmup sets with three to five work sets. All the accessory work was done in three sets each. Once I did Sheiko for a large portion of the summer, I grew more accustomed to very high volume work.
I really don’t think what I’m doing right now can be classified as low or high volume, it’s more in the middle. The core exercises are all just three work sets each because I’m following 5/3/1. I guess you could say the accessory work is higher volume because I ramp for five sets, but that’s just me following Wendler’s guidance on the subject. If you look at things closely, aside from my Weak Point day, I’m really only doing four to five exercises each day, adding up to around twenty to twenty-five sets. I don’t that’s excessive at all.
This response definitely was though =)[/quote]
Well, to each his own!
If you can recover from it… than it’s not too much, eh? Keep it up:)
[quote]BlackLabel wrote:
Have you been doing anything to help the glute pain?
[/quote]
Honestly, no. I have no idea what I should be doing. Got any suggestions? It happens at the top of squats too. It’s pretty much whenever I get my hips through fully and squeeze my glutes.
[quote]krazykoukides wrote:
[quote]165StateChamp wrote:
[quote]krazykoukides wrote:
You do a shit ton of sets.
Any specific reason? :)[/quote]
Well, it really depends. Up until this past summer, I was doing very few sets for everything. It was mostly three warmup sets for squats and deadlift followed by three to five work sets. Bench was only two warmup sets with three to five work sets. All the accessory work was done in three sets each. Once I did Sheiko for a large portion of the summer, I grew more accustomed to very high volume work.
I really don’t think what I’m doing right now can be classified as low or high volume, it’s more in the middle. The core exercises are all just three work sets each because I’m following 5/3/1. I guess you could say the accessory work is higher volume because I ramp for five sets, but that’s just me following Wendler’s guidance on the subject. If you look at things closely, aside from my Weak Point day, I’m really only doing four to five exercises each day, adding up to around twenty to twenty-five sets. I don’t that’s excessive at all.
This response definitely was though =)[/quote]
Well, to each his own!
If you can recover from it… than it’s not too much, eh? Keep it up:)
[/quote]
How much volume are you using?