3/12/2011 Home Gym, Chest and Back
BB Bench 95/3 115/3/3 135/3/3 155/3/3 165/3 175/3/1/1/1
BB Bench 130/6x6
Incline BB Bench 115/6x6
Decline BB Bench 115/6/6 130/6x6
Flyes 2x50/6x6
Bent Row 95/6 115/6 130/6x6
Yates Row 120/6x6
T-Bar 125/6x6
OADB Row 55/6x6
It’s nice to be home!
3/13/2011 @ Home - Everything Else
DB Curls 20/6/6 25/6/6 30/6/6/6
DB Tri Ext 20/6 25/6/6 30/6/6/6
DB Side Raises 20/8 25/8/8/8/8/3
DB Bent Side Raises 20/8 25/8/8/8/8/18
DB Shrugs 50/6/6 55/6/6 60/6/6/6/6/6/6
BB OHP 45/6/6 65/6/6 85/6/6/6/6/6/6
DB OHP 30/10/10/12/12
1 leg calf raise 20/6/6 35/6/6 45/6/6/6/6/6/6
Rev Hyper 10/10/10
3/15/2011 @ Gym - Legs
Deads 135/3 155/3/3 175/3/3 185/3 195/3 205/3 215/3 (bumped the deadlies up a notch)
Deads 155/6/6/6/6/6/6
SLDL 135/8/8/8/8/8/8
Squat 135/3 155/3 175/3 185/3 195/3 205/3
Squat 155/6/6/6/6/6/6
Leg Press 90/6 140/6 160/6 180/6/6/6/6/6/6
Calories - 1120
Now I gotta go to bed before I get hungry!
3/16/2011 Gym 1350 Cal for the day
Bench 95/3/3 115/3/3 135/3/3 145/3 155/3 165/3
Bench 135/6/6/6/6/6/6
HS Iso Bench 55/side:6 65/side:6/6/6/6/6/6
HS Incline Press 55/s:6 60/s:6/6/6/6/6/6
Wide Grip Cable Pulldown 80/6 100/6 120/6/6/6/6/6/6
HS Iso Pulldown 45/s:6 55/s:6/6/6/6/6/6/6/6
Close Grip Seated Cable Row 120/6/6/6/6/6/6
3/17/2011 arms, shoulders, calves
Forgot my notebook, and don’t remember what all I did.
3/18/2011 Legs (187 lbs)
Squat 95/3/3 115/3/3 135/3/3 155/3/3 175/3/3 185/3 195/3 205/3/3
Squat 155/8/8/8/8
Leg Press 90/6 140/6 180/6/6/6/6/6/6
Leg ext (1 leg) 35/6/6/6
Leg Curl (2 leg) 35/10/10/10
DL 165/3/3 185/3/3 205/2/2/2/2/2
SLDL 135/6/6/6/6/6/6
On the deads, this guy comes over and says, “Here’s how you do it. Do it right!” and walks off looking pissed. At first I thought he was trying to comment on my form or something, but since he acted pissed I asked him what me was trying to say. I don’t remember exactly what he said, but I got the impression that I was being too loud or something. There was just him, his girlfriend, and me there at the time. Anyway, I tried to be a little quieter on my remaining sets. As I was leaving, girlfriend came up to me and said something about bending the bar. I find it VERY hard to believe that it would be possible to bend a gym grade bar with just 200 lbs on it by dropping it from a couple of inches. In fact, I wasn’t really dropping the damn thing anyway.
3/19/2011 187 lbs Row 5K Walk 2.2mi
Bench 95/3/3 115/3/3 135/3/3 145/3/3 155/3/3 165/3/3
Bench 135/8/8/8/8
HS Iso Bench 70/s: 6/6/6/6/5/4
HS Incline 60/s:8 65/s:6/6/6/6/6/6
Cable Row (NG) 80/6 100/6 120/6 130/6/6/6/6/6/6
Cable Pulldown (WG) 130/6/6/6/6/6/6
HS Iso Pulldown (alternate grips) 60/s/6/6/6/6/6/6/6/6
I’m moving up a little bit in intensity, and down a little bit in volume. Now it’s time to go fix a steak and have a couple of beers.
Great that you’re back doing deads with a decent weight, post surgery.
I’ve been reading more and more about the “deadlifting police” syndrome, so much that I have visualized a plan in case this ever happens to me. I will ask the %#$%## in question to “show me how it’s done”; if he can’t, I will tell him to fuck off. If he can, I will zip my lip, and follow the alpha. Seems only right.
[quote]punnyguy wrote:
Great that you’re back doing deads with a decent weight, post surgery.
I’ve been reading more and more about the “deadlifting police” syndrome, so much that I have visualized a plan in case this ever happens to me. I will ask the %#$%## in question to “show me how it’s done”; if he can’t, I will tell him to fuck off. If he can, I will zip my lip, and follow the alpha. Seems only right.[/quote]
I don’t think he was trying to tell me how to lift. I think he was trying to tell me that I was banging the weights too much. The bar had just 205 lbs on it, and they were mostly bumper plates!
[quote]mathineer wrote:
[quote]punnyguy wrote:
Great that you’re back doing deads with a decent weight, post surgery.
I’ve been reading more and more about the “deadlifting police” syndrome, so much that I have visualized a plan in case this ever happens to me. I will ask the %#$%## in question to “show me how it’s done”; if he can’t, I will tell him to fuck off. If he can, I will zip my lip, and follow the alpha. Seems only right.[/quote]
I don’t think he was trying to tell me how to lift. I think he was trying to tell me that I was banging the weights too much. The bar had just 205 lbs on it, and they were mostly bumper plates![/quote]
Telling someone how to set the weights down for a deadlift IS telling someone how to lift. The eccentric component of a deadlift is quite taxing. With a max effort deadlift, setting it down “quietly” is nigh impossible.
edit to add: To clarify, if someone (even if obviously weaker) came over to tell me that my back was rounded like a scared cat during my deadlift, plus my arms looked like they were trying to curl the weight off the floor, I would thank him/her, and try to adjust my lifting form.
Wow. Another person that ‘lifts too loud’. I had the same thing happen to me a few weeks ago when I was dead-lifting. And as Punny said, next time I’m gonna say show me how to do it ‘properly’ or kindly fuck off. If it happens again, I’m relatively certain it will be the latter response. You must of scarred them with the noise!!! 
Last year I was trying to bench 140 and was struggling so hard I yelled at the top of my lungs. One of the other guys told me to hold it down, and since he’s twice as big and strong as me, I had to comply.
[quote]punnyguy wrote:
edit to add: To clarify, if someone (even if obviously weaker) came over to tell me that my back was rounded like a scared cat during my deadlift, plus my arms looked like they were trying to curl the weight off the floor, I would thank him/her, and try to adjust my lifting form.[/quote]
PG - I’m VERY conscious of pulling with my arms and rounding my lower back. I think one of the reasons I tore my biceps tendon is that I was pulling with my arms. But this wasn’t about deadlifing form, it was about the way I was setting the weight down - at least as far as I could tell. In fact, it was maybe more about someone being an asshole know-it-all. It’s not a prison yard, it’s a commercial business where people pay money to use the equipment. Implicit in that is that one should do so in a way that doesn’t unnecessarily annoy the other people that are also paying for the service. A certain amount of tolerance for other people’s idiosyncrasies should be expected. I’ve noticed this guy, and he strikes me as being a bit impressed with himself (and well beyond anything that might be warranted). BTW, his girlfriend was dry-humping him on the leg press machine a few minutes before he came over and bitched me out. Maybe I was interfering with their rhythm?
I will be a bit more conscious of making noise, and probably just go in earlier to try to avoid them. I haven’t been getting enough sleep anyway, so that might not be a bad idea.
Rug and Cav - 200+ pounds may not seem like much to the iron rats at the gym, but I broke myself at 300, and I’m coming back from an injury. I really don’t think that setting the bar down gently on deads is necessary. BTW, the deadlift station has a double or triple thick rubber mat, and I was using bumper plates on the bar…
Liking the look of your workouts. I like all that volume.
If you were using bumpers on rubber mats it sounds like they were complaining for the sake of it.
Just ignore the morons.
3/20/2011 188lbs
Arms, Shoulder, Calves and Abs
DB Curls 20/6/6 25/6/6 30/6/6/6
Side Raise 20/6/8 25/8/8/8/8
Bent Side Raise 20/6/8 25/8/8/8/8
Triceps Pressdowns 60/6/6 80/6/6/6 70/8/8 And I was doing 140 last time. Turns out some of the stations have two pulleys, some have one. You get a 2x force multiplier out of the two pulley stations. And I thought I had monstrously strong triceps!
HS Iso OHP 45/s:6/6/6/6 50/s:6/6/6
Flex OHP 80/6 105/6 120/6 135/6/6
Donkey CR 75/6 90/6 105/6 120/6 135/6 150/6/6/6/6
Seated CR 45/6 80/6/6/6/6/6
DB Shrug 50/6/6 60/6/6/6/6/6/6
DB OHP 35/6/6/6/6/6/6
Naughty-less Ab Machine Thingy 110/6 125/6 140/6 155/6/6/6
The big boys was benchin today, and Lordy they was makin noise and banging weights (and with well over 2x has much weight on the bar as me no less). It’s too bad my pal wasn’t there to straighten 'em out!
Gonna walk and row later. Yeah, that’s it. That’s the ticket!
Must be a ton of volume, since I am not the only one to notice. Great work Math.
How is the arm feeling?
3/21/2011 188 lbs, slept in this AM so no rowing, walked 2.2 miles after work
Legs
DL 135/3 155/3/3 175/3/3 185/3 195/3 205/3 215/1/1/1/1/1
DL 155/6/6/6/6/6/6
SLDL 135/6/6/6/6/6/6
Squat 135/3 155/3 175/3 185/3 195/3 205/3
Squat 155/6/6/6/6/6 Tweaked knee a bit, so skipped last set
Leg Press 160/6 180/6 200/6/6/6/6
Managed to get the whole deal done in less than 1 hour by taking short rests.
I went to the gym a lot earlier than usual to avoid “issues”. Could hardly hear any noise I was making over the general din. More crowded, but I got my workout done with no problems.
BTW, there was some gal doing SLDLs with dumbbells in the power cage…
3/22/2011 187 lbs, Row 5K, No walk today
Bench 95/5 115/3/3 135/3/3 145/3 155/3 165/2/2/2/2/2
Bench 135/8/8/8/8
HS Iso Bench 70/s:6/6/5/6/5/5
HS Incline 65/s:6/6/6/6/6/6
Seated Cable Rows (Narrow Grip) 80/6 100/6 120/6 130/6/6/6 140/6/6/6
Cable Pulldowns (Wide Grip) 130/6/6/6 140/6/6/6
HS Iso Pulldown (Alternate Grip) 60/s:6/6/6/6 65/s:6/6/6/6
3/23/2011 187lbs (stuck), Row 5K, Walk 1.1 mi, PU/SU/SQ 11
DB Curls 20/6 25/6 30/6/6/6
Side Raise 20/6 25/8/8 30/6/6/6/6
Bent Side Raise 20/6 25/8/8 30/6/6/6/6
DB Shrugs 55/6/6/6 60/6/6/6
Triceps Pressdowns (2 pulley) 100/6 120/6 140/6/6/6/6/6/6
Flex OHP 80/6 120/6/6/6 135/6/6/6
Donkey CR 90/6 120/6 135/6 150/6/6/6 165/6
Seated CR 70/6/6 80/6/6/6/6 90/6
HS Behind Neck Press 55/6/5/5/6/5
Started doing pushups, situps, and air squats before rowing in the AM for a little extra. The idea, based on a recent article on this site, is to start at an easy 10 reps, but increase by 1 per day for at least 60 days. I might swap out for DB swings, or maybe just add them.
Now, it’s supper time!
Edit: That was increase by 1 rep/day (corrected above).
Mathineer, you need a pulling movement to offset all those pushups you’re (going to be) doing. The guy cited in the article (not CW, his client) developed shoulder problems from too many pushups, that’s why CW had him do equal #s of pullups and pushups.