600 ! Damn, nice work Adam
Woah dude, ridiculous rack pulls. Very impressive, your strength is going through the roof recently! Also, sweet Paddy’s tshirt. I’ll assume its an “It’s always sunny in Philadelphia” reference?
Week 5 Day 4
A) Bench
(260 X 2) X 3
B) Front Squat
(225 X 2) X 3
C) OH Press
155 X 2
160 X 2 X 2
D) Sumo Deadlift
(385 X 2) X 3
E) Push Press
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 3
195 X 3 PR
185 X 2 I started my cluster reps and had to call it
NOTES: I went into the gym feeling pretty decent actually, but after I did my sets of bench my brain EXPLODED! I had a huge migraine, and my brain literally throbbed every time I even grabbed the bar to do a set. I took a bit of weight off of OH since those are always the toughest sets, but it still hurt like hell, even on my warm-up sets for it. The deadlifts were about as painful, but by the time I got to push press, all hell broke loose in my skull. I fought through it, set a PR, and took off weight to attempt to do the cluster sets. First rep was terrible (pain wise) second rep was about a 100 times worse, and I couldn’t even grip the BB for my 3rd rep without feeling like I was going to die on the spot lol. I yanked my headphones out and called it a day. I got in my HFS work, and set a PR, so it was still a productive day. I’ll be traveling home tomorrow (back home with the dad for the weekend) and have to meet with my lab group for a group project so I won’t be able to train. Back at it and ready to kill it Monday ,though!
Week 5 Day 5
A) Bench
(260 X 2) X 3
B) Front Squat
(225 X 2) X 3
C) OH Press
(155 X 2) X 3
D) Sumo Deadlift
(385 X 2) X 3
E) Squat
135 X 3, 185 X 3
225 X 3
245 X 3
265 X 3
285 X 3
305 X 3
325 X 3
340 X 3 PR
315 X 5 X 2 cluster reps
325 X 5 cluster reps
F) Leg Press
Base weight 500 X 4 X 3
Active Rest: wrist curls
G) DB Bulgarian Split Squat
70s X 4 X 3
NOTES: REAL good session. Bench reps were all really fast, and my squat felt much better. I moved my stance in a bit, and felt much more natural. I don’t think a wide stance squat is really for me. Hit a PR and felt pretty gasses so I dropped back weight a bit to make sure and dominate the cluster reps, although they were still BRUTAL. After the last set of BSS I crashed on the bench and tried to catch my breath for a minute or two. This workout was pretty quick, so density was definitely up.
Dont take this the wrong way, im just trying to offer some friendly advice. I was watching your squats right now and I would like to express a concern I have about your technique. It seems like are losing the arch in your lower back and bending too far forward on your way out of the hole (sort of like a good morning) which may be limiting the amount of weight that you can use. You may want to add some lower back work into your training if this is a weak area for you. Either way, congratulations on the PR.
[quote]Alex27 wrote:
Dont take this the wrong way, im just trying to offer some friendly advice. I was watching your squats right now and I would like to express a concern I have about your technique. It seems like are losing the arch in your lower back and bending too far forward on your way out of the hole (sort of like a good morning) which may be limiting the amount of weight that you can use. You may want to add some lower back work into your training if this is a weak area for you. Either way, congratulations on the PR. [/quote]
Why would I take that the wrong way?! Lol I appreciate the constructive criticism. That is why I film my sessions. I think my main problem is lack of flexibility, not really a weak lower back. My rack pulls are all done with a tight and arched low back with 600, but they are from above knee so it’s easy to keep the arch that high off the ground. I need to work on this. Thanks!
[quote]ashylarryku wrote:
[quote]Alex27 wrote:
Dont take this the wrong way, im just trying to offer some friendly advice. I was watching your squats right now and I would like to express a concern I have about your technique. It seems like are losing the arch in your lower back and bending too far forward on your way out of the hole (sort of like a good morning) which may be limiting the amount of weight that you can use. You may want to add some lower back work into your training if this is a weak area for you. Either way, congratulations on the PR. [/quote]
Why would I take that the wrong way?! Lol I appreciate the constructive criticism. That is why I film my sessions. I think my main problem is lack of flexibility, not really a weak lower back. My rack pulls are all done with a tight and arched low back with 600, but they are from above knee so it’s easy to keep the arch that high off the ground. I need to work on this. Thanks![/quote]
Some people dont take criticism well lol. Im glad that you understand though. Yea I spend a lot of time reading articles from Dave Tate and watching videos regarding technique so that I can improve my own technique. Tate always talks about keeping the back arched and keeping your weight on your heels/sides of your feet when squatting, so that is why it caught my eye. Yea a 600 pound rack pull is no joke lol, so a musclular weekness may not be the issue. I do also remember reading multiple times that wearing a belt too often can weaken core strength and affect your lifts if you arent doing additional ab and lower back work to keep that area strong. Just something to think about if you havnt already. Thank you for taking criticism well lol. Some people get rather angry at the gym if I politely tell them that their technique could use some improving (usually its the guy that doesnt touch his chest when benching and has his legs flying around all over the place).
[quote]Alex27 wrote:
[quote]ashylarryku wrote:
[quote]Alex27 wrote:
Dont take this the wrong way, im just trying to offer some friendly advice. I was watching your squats right now and I would like to express a concern I have about your technique. It seems like are losing the arch in your lower back and bending too far forward on your way out of the hole (sort of like a good morning) which may be limiting the amount of weight that you can use. You may want to add some lower back work into your training if this is a weak area for you. Either way, congratulations on the PR. [/quote]
Why would I take that the wrong way?! Lol I appreciate the constructive criticism. That is why I film my sessions. I think my main problem is lack of flexibility, not really a weak lower back. My rack pulls are all done with a tight and arched low back with 600, but they are from above knee so it’s easy to keep the arch that high off the ground. I need to work on this. Thanks![/quote]
Some people dont take criticism well lol. Im glad that you understand though. Yea I spend a lot of time reading articles from Dave Tate and watching videos regarding technique so that I can improve my own technique. Tate always talks about keeping the back arched and keeping your weight on your heels/sides of your feet when squatting, so that is why it caught my eye. Yea a 600 pound rack pull is no joke lol, so a musclular weekness may not be the issue. I do also remember reading multiple times that wearing a belt too often can weaken core strength and affect your lifts if you arent doing additional ab and lower back work to keep that area strong. Just something to think about if you havnt already. Thank you for taking criticism well lol. Some people get rather angry at the gym if I politely tell them that their technique could use some improving (usually its the guy that doesnt touch his chest when benching and has his legs flying around all over the place). [/quote]
Well obviously no one likes to be told what to do, or what they’re doing is wrong, but in terms of lifting technique I do appreciate it lol. Well I don’t always use a belt, and on squats I only add it when I feel I want to, usually around 275. I do all front squats beltless (minus a few days ago when my lower back felt cashed) and I do most of my ramping sets on deadlifts beltless as well. I also try to get most of my working sets of RDLs in beltless. BUT, that doesn’t mean I don’t use it too much 
so I’ll keep this in mind also, as well as more ab work.
And I can relate with helping people out in the gym. I saw a guy using 405 for some nasty looking reps on deadlift, and I went up to him and even complemented him before giving some constructive criticism “Hey man, I usually don’t say anything to people deadlifting but I saw you’re using some pretty good weight so I figured you’re a bit more serious than most guys. But your lower back looks like it’s completely rounded”. He replied something like “I’m only using 405, don’t worry” pretty snotty, and walked off. Ass clown lol
Adam the great workouts just keep coming and coming. Your strength has skyrocketed mate!
Nothing particularly inspiring or insightful to add to this log other than saying you are making insane progress and reading your log always gets me amped to hit the gym and smash some weights. Thanks for keeping me motivated!
About to head out for Week 6 Day 1 session and am going to KILL my goal of 275 X 3 floor press!!
@mr179: Thanks, bud!
@phelgms: Haha thank you! I’m glad my training can help anyone out at all.
Week 6 Day 1
A) Bench
270 X 2 X 2
275 X 2 (this is a PR tie, for a warm-up lol)
B) Front Squat
(235 X 2) X 3
C) Fat-Bar OH Press
(160 X 2) X 3
D) Sumo Deadlift
(395 X 2) X 3
E) Floor Press
205 X 3
225 X 3
240 X 3
255 X 3
265 X 3
275 X 3 PR this was my goal from the beginning for Week 6 . . . . nice!
275 X 5 X 3 (cluster reps)
F) Incline DB
100s X 4 X 4
G) Wide-Grip Reverse Band Floor Press
285 X 4
285 X 4
295 X 4
300 X 4 PR
H) Close-Grip Reverse Band Floor Press
285 X 3, 10 second rest, X 1
270 X 4 X 3
NOTES: Felt great going in today. My 8 am class was canceled so I was able to sleep in and I think it helped a ton. I was able to get my Alpha GPC dose in (I’m usually on campus and don’t like to bring it with me so I miss it a lot) and I think it really does help. I’m excited to test my actual 1RMs at the end of October.
Nice benching big guy. Gettin up there. Where’s your body weight at these days? Keep killin it!
[quote]bugeishaAD wrote:
Nice benching big guy. Gettin up there. Where’s your body weight at these days? Keep killin it![/quote]
x2 your bench progressed so much faster then mine did lol awesome work dude
Your bench is really flying up at the minute, huge gains! What are you looking to hit with your 1rm max tests at the end of october (or is it too early to say), and for the deads will you pull conventional or try out sumo?
[quote]bugeishaAD wrote:
Nice benching big guy. Gettin up there. Where’s your body weight at these days? Keep killin it![/quote]
Thanks buggerz 
BW is about 207 in the morning right now (I think) but it really doesn’t fluctuate much. I was 209 at the very end of the day a couple of days ago lol. Need to eat MOAR!
[quote]Blackaggar wrote:
[quote]bugeishaAD wrote:
Nice benching big guy. Gettin up there. Where’s your body weight at these days? Keep killin it![/quote]
x2 your bench progressed so much faster then mine did lol awesome work dude[/quote]
Says the guys who just put up 364 X 4 yesterday, right? Thanks!!
[quote]phlegms wrote:
Your bench is really flying up at the minute, huge gains! What are you looking to hit with your 1rm max tests at the end of october (or is it too early to say), and for the deads will you pull conventional or try out sumo? [/quote]
Thanks! Well I honestly have no idea what my maxes are at right now. But I’m excited either way, because I’m finally about to pass up one of the guys at my strength club who I always looked at when I first started as one of the guys who was “born strong” lol. He was telling me how he was putting up 265 for some paused singles the other day, so I was like “Awesome, man.” but in my mind I’m thinking “Meh, I’m getting 270 for 2 erry day I’m in the gym as a warm-up” LOL.
I would really like to get something like 385/300/525, which I just realized would put me at a 1,210 total. So I guess the goal is a 1,200 total!!! When I did this same meet last year my total was 1,050 I believe so this would be nice to have a 150 increase
Week 6 Day 2
A) Bench
(275 X 2) X 3
B) Front Squat
(235 X 2) X 3
C) Fat-Bar OH Press
(160 X 2) X 3
D) Sumo Deadlift
(405 X 2) X 3
E) Reverse-Band Sumo Deadlift
405 X 3
445 X 3
465 X 3
485 X 3
505 X 3
515 X 3
535 X 3
535 X 5 cluster reps
515 X 5 X 2 cluster reps
^the last set was done without straps
AR: Did my face pulls sets here because I didn’t have much time
6 X 4
F) Clean High Pulls
(205 X 4) X 4
G) RDLs w/ Toes on plates
(315 X 4) X 4
NOTES: I think that may have been a PR on reverse band sumo deadlift but I’m not sure. I usually put the bands two notches higher in the power rack so even if I hit the same weight/reps s last time I did this that is technically a PR lol. OH felt much better today, it is usually a bit slower. I decided to drop the weight a bit and I’m glad I did.
Ok so I’m REALLY happy now. I went through my training log and found the last time I did reverse band deadlift I hit a PR of 515 X 3 . . . . BUT the bands were set up 2 notches higher in the power rack, which I’m not sure exactly how much extra tension in the bands that creates but I would guess another 15-20 lbs at the bottom since they are the strong bands.
So, yesterday was a 30 lb PR, with the bands set 2 notches lower than last time. Getting strong(er)
Week 6 Day 3 (last night)
A) Kayak Rows
(80 X 10 to left, middle, right, middle = 40 reps LOL) X 6
B) Straight-Arm Pulldowns With Rope
90 X 12 X 6
C) Supinated Pulldown
150 X 12 X 3
135 X 12 X 3
D) Hammer Strength Pullovers
165 X 12 X 6
E) Hammer Curls (2 second squeeze at top)
35s X 12 X 6
AR: Tricep cable extensions X 10-12
F) Hammer Strength Curls (EZ bar preachers were giving me wrist pains today, which is new)
base 55 X 12 X 6
AR: Overhead extensions X 12
G) Seated DB Curls w/ Low Double Contraction
25s X 12 X 6
AR: Close-grip pushups X 20
NOTES: Biggest pump of my life! May need to upgrade to an XL soon. I wonder if Mod J-Rod would be kind enough to hook me up with another Indigo shirt if I gave him a call
Week 6 Olympic Day
I will just put the vid up here. I used 125 for all sets of snatches (18 total) and 185 for cleans (15 total, I quit before the last 3 as I just wasn’t feeling explosive at that point). I also did the HFS bench beforehand, and 8 sets of jumps to get activated.
I decided to go in today and test the water with my bench so I have an idea of what to open with at my competition in 4 weeks. I NAILED 300 for an easy PR I failed this same lift a few days before starting the Indigo-3G programs from CT.
300 bench