[quote]165StateChamp wrote:
[quote]parsley wrote:
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
Awesome squatting man… that’s sick.[/quote]
Thanks boss, I’m trying to get somewhere decent. I guess I’m getting closer. What do you think of the whole Akuma01 thing, if you follow that stuff?[/quote]
Nope, what is that?[/quote]
It’s basically the gossip on T-Nation. Akuma01 is the guy that posted a bunch of crap about his huge lifting numbers and then when he posted video it was all half reps. Basically, everyone viewed him as the second coming of Professor X until some of the less nice people on the site decided to be dicks to him. Now he’s throwing a hissy fit. It’s all the rage in the Bodybuilding Forum. lol. [/quote]
Where is this happening, lol i could not find the thread(s). I’m just looking to see the vids, im curious to what weight he’s putting up. Are you talking about the military press and bench videos or does he have squat and deadlift vids too?[/quote]
The hilariousness is towards the end of this thread: The Akuma01 Thread - Competitive Bodybuilding - Forums - T Nation
Those guys are dicks about it, but they do have points. And yes, I’m talking about the military press and bench videos. I never really believe any of the stuff from him because his numbers don’t really match up with someone having a lot of size. His body part threads were interesting and informative though. [/quote]
Wow… that’s just a gay thread. GAL is like a bunch of 15 year old girls having a fight on myspace.
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
[quote]parsley wrote:
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
Awesome squatting man… that’s sick.[/quote]
Thanks boss, I’m trying to get somewhere decent. I guess I’m getting closer. What do you think of the whole Akuma01 thing, if you follow that stuff?[/quote]
Nope, what is that?[/quote]
It’s basically the gossip on T-Nation. Akuma01 is the guy that posted a bunch of crap about his huge lifting numbers and then when he posted video it was all half reps. Basically, everyone viewed him as the second coming of Professor X until some of the less nice people on the site decided to be dicks to him. Now he’s throwing a hissy fit. It’s all the rage in the Bodybuilding Forum. lol. [/quote]
Where is this happening, lol i could not find the thread(s). I’m just looking to see the vids, im curious to what weight he’s putting up. Are you talking about the military press and bench videos or does he have squat and deadlift vids too?[/quote]
The hilariousness is towards the end of this thread: The Akuma01 Thread - Competitive Bodybuilding - Forums - T Nation
Those guys are dicks about it, but they do have points. And yes, I’m talking about the military press and bench videos. I never really believe any of the stuff from him because his numbers don’t really match up with someone having a lot of size. His body part threads were interesting and informative though. [/quote]
Wow… that’s just a gay thread. GAL is like a bunch of 15 year old girls having a fight on myspace.
[/quote]
What’s funny is it’s in the Bodybuilding Forum! I rarely ever post outside of here anymore and whenever I do I always regret it. lol.
Monday, December 6th
Military Press Day
Superset:
Lying External Rotation/Band Pullaparts/Overhead Band Pullaparts/Band W’s: 3X8
Military Press/Band Row Superset:
45 X 5
105 X 5 @ 65%
120 X 5 @ 75%
135 X 4 @ 85% - I could have gotten the last, but I’m just going to drop ten percent.
Decline Key Press/Band Row Superset:
35’s X 10
50’s X 10
50’s X 10
50’s X 10
50’s X 10 - I didn’t supinate at the start as I should have. These were decent.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 6
Tricep Rope Extension:
60 X 10
60 X 10
60 X 10
60 X 10
60 X 10 - I couldn’t get in position for overhead rope extension! lol
I weighed in at 188.7 lbs. I’m feeling great except for a few issues I’ve been having with my left shoulder. The rotator cuff has been irritated so I’m really trying to work more pulls into my routine. I also might be getting my body fat checked by BODPOD soon. It’s available to me here at OU so why not, right?
Tuesday, December 7th
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
328 X 3 @ 70%
373 X 3 @ 80%
423 X 3 @ 90% - Fast and easy.
Dumbbell Lunges:
55’s X 10
55’s X 10
55’s X 10
55’s X Farmer’s Walk - I walked down and back the length of a set of lunges.
Physioball Leg Curl:
BW X 12
BW X 12
BW X 12
BW X 12
BW X 12 - Hamstrings were getting very pumped.
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate on face.
Hanging Knee Raises:
BW X 10
BW X 10
BW X 10
BW Physioball Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 2X5
I weighed in at 188.9 lbs. My left shoulder is still bothering me so I’m glad I deload bench this week. I’m eating slightly above maintenance. I’d like to make 190 and stay there through the winter.
Thursday, December 9th
Bench Day
Bench:
45 X 5
105 X 5 @ 40%
130 X 5 @ 50%
155 X 5 @ 60% - Left shoulder was killing me throughout.
Single-arm Dumbbell Bench Press:
45 X 10
45 X 10
45 X 10 - Right arm only.
Single-arm Dumbbell Military Press:
45 X 10
45 X 10 - Right arm only.
Dizenzo Rows:
100 X 10
100 X 10
100 X 10
100 X 10
100 X 10 - It was way too easy.
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
55 X 10
55 X 10
55 X 10 - Left shoulder was bothering me.
I weighed in at 189.5 lbs. Today was a deload which was needed because I got some bad news. I got checked out at the training room and I have rotator cuff impingement in my left shoulder, so I’m going to have to cut out incline and overhead pressing for the next three to four weeks. This is also going to kill my bench because I’m having a lot of pain just pressing 105 pounds. I’m in correspondence with Harry Selkow and I’m hoping to get a plan of attack together with him.
Friday, December 10th
Squat Day
Squat:
135 X 6
225 X 6
315 X 4
405 X 4
405 X 4
405 X 4
405 X 4 - Belted for the 405 sets. They were fast! The bar rolled back a bit on the last set.
Step-ups (High box):
70’s X 5
70’s X 5
70’s X 5
70’s X 5
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15 - Plate held on stomach. I’m trying to limit anything where I flare my elbows.
I weighed in at 189.5 lbs. My spotter today was absolutely awesome. He gave me some great encouragement. The weights really seemed to fly. My left shoulder was getting a little irritated on squats once I worked to 315 and higher. It’s just something I’ll have to deal with. The squats did feel incredibly light though and this is an all-time PR for me. Today was honestly the best I’ve felt in a weightroom since high school.
Monday, December 13th
Military Press Day
Lying Peanut ball stretch w/ Floorslide
Physioball Shocks: 3 sets
Decline Neutral Grip Dumbbell Bench Press w/ Fat Gripz/Band Row Superset:
50’s X 10
50’s X 10
50’s X 10
50’s X 10
50’s X 10 - Shoulder felt bad so I didn’t go heavier.
Pull-ups:
BW X 5
Single-arm Keiser Row:
42 X 10
42 X 10
42 X 10
42 X 10
42 X 10 - Kept my scaps retracted and focused on the squeeze.
Single-arm Single-leg Dumbbell Row:
30 X 10
30 X 10
30 X 10
30 X 10
30 X 10 - This is a Mike Boyle move. I’m not a big fan, but oh well.
Tricep Rope Extension:
50 X 10
50 X 10
50 X 10
50 X 10
50 X 10 - Bothered my shoulder to a degree.
Lying External Rotations:
2.5 lbs X 3 X 6
Neck work:
2 X 10
I weighed in at 190.5 lbs. I ate pretty shitty on Sunday and today. I have all these baked goods in my freezer that I need to get rid of before winter break, and nobody seems to want to eat them so I have to. If I was still able to do upper body lifts with any intensity I wouldn’t mind, but I can’t. My shoulder is still pretty crappy. I’m going to lay off all pressing for a week at the minimum, and I gave over my training to the other strength coaches. I just followed their directions. I can’t really explode through my presses without pain. Anyway, finals week so I’m off to study.
Tuesday, December 14th
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
353 X 5 @ 75%
398 X 3 @ 85%
443 X 1 @ 95% - I belted up for 398 and higher. 443 flew. That’s an all-time sumo PR!
Dumbbell Lunges:
60’s X 10
60’s X 10
60’s X 10
60’s X Farmer’s Walk w/ Fat Gripz - I dropped them three times!
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15
BW Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 3X6
I weighed in at 190.1 lbs. I lifted around 4 hours earlier than I normally do, so I hadn’t gotten as much food in or drank as much water. The sets before the single weren’t the easiest, but the single was fast. I’m happy with how my deadlift is progressing. I checked in with a PT friend a few hours after my lift and he worked on my shoulder for around 20 minutes. It’s improving. The tendinitis in my right wrist is about the same.
Thursday, December 17th
Bench Day
Feet-elevated Inverted Rows:
BW X 10
BW X 10
BW X 10
BW X 7
BW X 5 - These were hard. My back is weak.
Single-arm Keiser Row:
45 X 10
45 X 10
45 X 10
45 X 10
45 X 10
Single-arm Pulldown:
30 X 10
30 X 10
30 X 10
30 X 10
30 X 10 - I took this from Shelby Starnes. Squeezed the lat, and then pulled down.
Tricep V-bar Extension:
60 X 10
70 X 10
80 X 10
80 X 10
90 X 10 - Bothered my shoulder to a degree.
Lying External Rotations:
2.5 lbs X 3 X 6
Standing 45’s:
7.5 lbs X 3 X 10
Neck work:
2 X 10
I weighed in at 190.8 lbs. I ate pretty crappy today because I was in transit. I’m back in Omaha. Finding a gym is pretty up in the air because not all my friends are home yet. I’d like to squat tomorrow though. I’m also going to be cleaning up the diet. The weight I’m putting on right now is NOT good weight. Also, my lats are SORE.
Friday, December 18th
Squat Day
Squat:
135 X 6
225 X 6
315 X 4
415 X 4
315 X 4
315 X 4
315 X 4 - Belted for the 415 set. I tipped forward on the 4th rep and almost strained my neck.
Step-ups (High box):
60’s X 5
60’s X 5
60’s X 5
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10 - On a glute ham. This was ridiculously unstable and uncomfortable.
Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15 - Plate held overhead. There was no decline bench available.
I have no idea on weight. I’m probably fat right now though. Today was an absolute shit show. I delayed my squat workout a day, and then my ride was 45 minutes late. Also, I changed training locations and Nebraska is cold as fuck right now. Anyway, once I tipped forward on my last rep with 415 and low-backed it I decided not to risk anything and just turned it into a deload. My right wrist and IT band are both killing me and I’m going to have to take care of that. The plan for next week is to hit the 5/3/1 percentages with 95 percent of the estimated max based on my reps instead of 90 percent. My bar speed was really good today and I want to hit a 500 squat by my birthday on the 25th of February, so I’m going to have to really push it. I also ate a bunch of sugary crap with my protein shake because it’s tough to get in 100+ grams of carbs when you’re not drinking Gatorade shakes. My training life is very average right now.
Monday, December 20th
Military Press Day
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Feet-elevated Inverted Rows:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10
Single-arm Keiser Row:
40 X 10
50 X 10
60 X 10
70 X 10
80 X 10
Single-arm Pulldown:
40 X 10
40 X 10
50 X 10
50 X 10
60 X 10
Tricep Rope Extension:
90 X 10
110 X 10
110 X 10
110 X 10
110 X 10
Lying External Rotations:
2.5 lbs X 3 X 6
Standing 45’s:
7.5 lbs X 3 X 10
Manual Neck work:
2 X 10
I still have no idea on weight. I was 189.0 lbs yesterday. I hung out wit da fellas after lifting today and that completely screwed my nutrition for the next three meals. I only got in two and they were steak and eggs, and a Little Caesar’s pizza. I’m clearly cleaning things up. I’m only human, and this human is hoping for better by tomorrow.
Tuesday, December 21st
Deadlift Day
Sumo Deadlift:
133 X 5
188 X 5 @ 40%
233 X 5 @ 50%
278 X 5 @ 60% - Double overhand for all sets.
Dumbbell Lunges:
60’s X 10
60’s X 10
60’s X 10
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12 - On glute ham raise.
Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15
BW Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 3X6
I weighed in at 189.9 lbs. I suspect my upper body is getting smaller and I’m getting fatter. I’ll be pushing Thursday and Friday workouts to Wednesday and Thursday because of Christmas Eve.
Wednesday, December 22nd
Bench Day
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Feet-elevated Inverted Rows:
BW X 10
BW X 10
BW X 10
BW X 6
BW X 9
Single-arm Cable Row:
60 X 10
60 X 10
60 X 10
70 X 10
70 X 10
Single-arm Pulldown:
30 X 10
30 X 10
30 X 10
40 X 10
40 X 10 - This lat pulldown station was a lot harder than the others I’ve used.
Tricep Rope Extension:
70 X 10
90 X 10
90 X 10
100 X 10
100 X 10 - These bother my right shoulder
Lying External Rotations:
2.5 lbs X 3 X 8
Standing 45’s:
7.5 lbs X 3 X 8
Band Pullaparts/Overhead Band Pullaparts:
2 X 10
Manual Neck work:
2 X 10
I weighed in at 190.4 a few hours before training. I lifted at Big Iron Gym today. It’s a lot smaller than the old location. I did a bunch of the usual rehab stuff, and Rick only charged me 10 bucks for the remaining three weeks I’ll be in Omaha. I call that a steal. A couple of my buddies lifted with me today. It was a nice relaxed time.
Thursday, December 23rd
Squat Day
Squat:
135 X 6
225 X 6
295 X 5 @ 65%
340 X 5 @ 75%
385 X 5 @ 85% - I squatted with a 55 lb bar in the monolift. The knurling was weird and so my tightness was off.
Bulgarian Split Squats:
50’s X 5
50’s X 5
50’s X 5
50’s X 5
50’s X 5
Hyperextensions:
140 X 10
140 X 10
140 X 10
140 X 10
140 X 10 - I did this on a machine. It wasn’t awful.
Decline Bench Sit-ups:
100+BW X 10
100+BW X 10
100+BW X 10 - Unsurprisingly, these were a lot harder than using 45 lbs.
Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 2.5 lbs X 3X6
I weighed in at 190.4 again a few hours before training. I’ve started a 5/3/1 cycle for my squat. My estimated max based off my 415 set came out to 470, and then I took roughly 95 percent for my working max. I’m basing it off 450 just to make the calculations easier. The lifts today were fast and easy, but my depth was a bit inconsistent. I lifted at BIG again. It was good. Grandick was in there and it reminded me about how tiny I am. He’s about my height or an inch shorter and almost a hundred pounds heavier. His forearms are about the size of my biceps. I call it motivation.
Friday, December 24th
Shoulders/Arms Day
Lying External Rotations:
2.5 lbs X 3 X 8
Standing Goalposts:
2.5 lbs X 3 X 8
Standing 45’s:
7.5 lbs X 3 X 8
Dumbbell Lateral Raises:
15’s X 10
15’s X 10
20’s X 10
20’s X 10
25’s X 10 - I kept this light because it’s been a while since I’ve done these.
Leaning Dumbbell Lateral Raises:
15’s X 10
15’s X 10
20’s X 10
20’s X 10
Partial Heavy Lateral Raises:
40’s X 25 - OUCH. These are a killer. I was hoping for 35.
Bent-over Dumbbell Lateral Raises:
35’s X 10
35’s X 10
35’s X 10
40’s X 10
40’s X 10
Hang and Swings:
30’s X 2 X 25 - These were pretty OUCH as well.
Decline Close-grip Bench Press:
105 X 10
115 X 10
125 X 10
135 X 10 - Thumbless with two fingers on the smooth. My shoulder felt good.
Skullcrushers:
35 X 10
55 X 10
65 X 10
70 X 10 - These kill my left elbow. I have to bring the barbell far behind my head to help that.
Dumbbell Kickbacks:
35’s X 6
35’s X 6
40’s X 6
35’s X 10 - I tried to hold the squeeze. I really liked these honestly.
Barbell Curls:
45 X 10
55 X 10
55 X 10
60 X 8
60 X 8 - I hate curls so much.
K-Pipe Dumbbell Curls:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
I lifted with my older brother in my basement today. It was awesome. I did a lot of exercises I’ve seen John Meadows and Shelby Starnes recommending for the past few months. I enjoyed them a lot. It was great getting do this type of workout again after weeks without it. My shoulder is feeling pretty good. Merry Christmas to all!
Monday, December 27th
Bench Day
Bench:
135 X 10
155 X 10
155 X 10
155 X 10 - Fast and easy. Zero shoulder pain.
Incline Dumbbell Bench/Band Row Superset:
50’s X 10
50’s X 10
50’s X 10
50’s X 10 - Left side of my trap was a bit uncomfortable.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5 - Easy.
1-Arm Dumbbell Row:
70’s X 6
70’s X 6
70’s X 6
70’s X 6
Single-arm Cable Row:
90 X 10
70 X 10
70 X 10
70 X 10 - 90 was too heavy to force a squeeze.
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
70 X 10 - No shoulder pain and got a good pump.
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Manual Neck work:
2 X 10
I weighed in at 189.0 a few hours before training. I lifted with a bunch of my former classmates who are now doing college athletics. It was a lot of fun. The few that I haven’t seen recently commented that I looked bigger. That’s always a good thing. I just have to say that I’m blessed for being able to know exactly what I want from my life in the future. All I need to do now is achieve it.
This was my first time doing any pressing in around three or four weeks. I’m just going to follow a linear progression model, and next workout I’ll add 20 lbs and drop the reps to three sets of eight.
Tuesday, December 28th
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
308 X 5 @ 65%
358 X 5 @ 75%
408 X 5 @ 85% - Double overhand for warmups. Belted up for the 408 set. It wasn’t too tough.
Dumbbell Lunges:
65’s X 10
65’s X 10
65’s X 10
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12 - On glute ham raise.
Decline Bench Sit-ups:
45+BW X 12
45+BW X 12
45+BW X 12 - Plate held over head.
Hanging Knee Raises:
BW X 10
BW X 10
BW X 10
Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 2.5 lbs 3 X 8 - Whoo. This tired me out.
I weighed in at 187.1 lbs postworkout after waking up at 186.9. This was absolutely terrible because I peaked yesterday at 193. I’ll try to eat up today and get my weight back. I feel like I’m leaning out a little bit and the weight that I had put on was good weight thanks to all the high quality food I can get back home.
Thursday, December 30th
Bench Day
Bench:
45 X 10
135 X 10
175 X 8
175 X 8
175 X 8 - Pretty fast. I’m tucking my elbows well.
Incline Dumbbell Bench/Band Row Superset:
60’s X 10
60’s X 10
60’s X 10
60’s X 10
60’s X 10 - I didn’t lock out most of the reps. I’m really trying to work upper chest here.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 6
1-Arm Dumbbell Row:
80’s X 6
80’s X 6
80’s X 6
80’s X 6
80’s X 6
Single-arm Cable Row:
80 X 10
80 X 10
80 X 10
80 X 10
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
75 X 10
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Manual Neck work:
2 X 10
I weighed in at 189.8 lbs. I had a pretty good workout. One of the former assistant coaches who went to another high school for the head coaching position stopped back. It was nice seeing him again. Rick Hussey passed away today. I hope he rests in peace and I appreciate how kind he was to me.
Friday, December 31st
Squat Day
Squat:
135 X 6
225 X 6
315 X 3 @ 70%
360 X 3 @ 80%
405 X 3 @ 90% - Easy and deep. My right IT band is still tight, probably because I’ve been neglecting rolling.
Bulgarian Split Squats:
55’s X 5
55’s X 5
55’s X 5
55’s X 5
55’s X 5
Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15
Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15 - Plate held overhead. Took a short breather after rep 10 on the last set.
Hanging Knee Raises:
BW X 15
BW X 15
BW X 15
Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 2.5 lbs X 3 X 10
I weighed in at 188.4 sweat soaked pounds after lifting today. Everything went pretty well. Lifted earlier than usual but it wasn’t awful. I hope everyone has a great New Year!
Saturday, January 1st, 2011
Shoulders/Arms Day
Lying External Rotations:
2.5 lbs X 3 X 10
Standing Goalposts:
2.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Dumbbell Lateral Raises:
20’s X 10
20’s X 10
25’s X 10
25’s X 10
25’s X 10 - I am weak.
Leaning Dumbbell Lateral Raises:
20’s X 10
20’s X 10
25’s X 10
25’s X 10 - Great pump at this point.
Partial Heavy Lateral Raises:
40’s X 30 - Made it to 30 but it was a struggle.
Bent-over Dumbbell Lateral Raises:
40’s X 10
40’s X 10
40’s X 10
45’s X 10
45’s X 10
Hang and Swings:
30’s X 2 X 25 - Sick rear delt pump.
Six Ways:
10’s X 3 X 10 - Surprisingly, I was struggling most on the front raise portion.
Decline Close-grip Bench Press:
135 X 10
135 X 10
135 X 10
135 X 10
Skullcrushers:
45 X 10
55 X 10
65 X 10
75 X 7 - These left the base of my left forearm feeling funky.
Dumbbell Kickbacks:
35’s X 6
35’s X 6
35’s X 6
35’s X 6
Barbell Curls:
45 X 10
55 X 10
55 X 10
60 X 10
60 X 10 - Making progress here.
K-Pipe Dumbbell Curls:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
I lifted in the basement again. Great pump throughout. I hope everyone had a great New Year’s Eve and Boomer Sooner!