[quote]Oregand wrote:
Awesome bench man, projected max: 315. Me likely
Anyway, I had a question for you(no not about carbs/kcals or any other bullshit) but rather your warm up.
I was wondering if maybe you could outline the way you warm up before you hit the iron and then how you warm up before you big lifts?
Im doing the agile 8 as a dynamic warm up and then go bar, half weight, work sets but I feel like my warm up could be much better. Any advice?[/quote]
Honestly dave, my warm up is so customized at this point…I don’t even know the names of half the mobility drills I do. My warm up is geared towards the body parts I will be training that day, and it is also customized to me…where am I tight? where does my posture need the most work, etc.
I can say with 100% conviction though that my warm up is the reason I am progressing so steadily on all my lifts.
Thursday 7/21/11
Deadlift: top set 12x355
Bulgarian Split Squats (BB): 2x15x65, 12x75, 10x75
90 sec rest
Hamstring Curls: 4x10-15, top sets 10x75, 15x60
60 sec rest
Superset:
Ab Wheel Rollout: 3x10
Side Plank: 2x30 sec (each side)
This was the first FML workout of the week…it hit me somewhere around my 3rd set of Bulgarian Split squats. I fucking hate them with a passion. With the drastic drop in rest periods and increase in both volume and frequency I actually feel like I’m cutting again. I just gotta make sure to shovel in a caloric surplus. Nonetheless, I will probably lose a little bit of fat these first few weeks.
[quote]jskrabac wrote:
[quote]Oregand wrote:
Awesome bench man, projected max: 315. Me likely
Anyway, I had a question for you(no not about carbs/kcals or any other bullshit) but rather your warm up.
I was wondering if maybe you could outline the way you warm up before you hit the iron and then how you warm up before you big lifts?
Im doing the agile 8 as a dynamic warm up and then go bar, half weight, work sets but I feel like my warm up could be much better. Any advice?[/quote]
Honestly dave, my warm up is so customized at this point…I don’t even know the names of half the mobility drills I do. My warm up is geared towards the body parts I will be training that day, and it is also customized to me…where am I tight? where does my posture need the most work, etc.
I can say with 100% conviction though that my warm up is the reason I am progressing so steadily on all my lifts. [/quote]
Food for thought man, as always 
Friday 7/22/11
Lat Pulldown: 12x130,11x140,10x150,8x160,9x130
60 sec rest
Neutral Grip Cable Row: 10x150,10x160,10x170,20x120
60 sec rest
Superset:
DB Hammer Curls: top sets 11x30, 15x25
Straight Arm Pulldowns: top sets 13x70, 15x60
30 sec rest
Seated Calf Raise: 4x10x70, 15x70 (loose on last 3)
Standing Calf Raise: 5x10x60 (light, but super slow concentric…sets were 30-40 sec…brutal!)
Today was the first day since straining my right lat that I could do a pull workout with normal intensity. Felt good throughout the workout. I think I’m adjusting to the jump in frequency. My very first 6 day week is over =) I have DOMS literally everywhere…you name the muscle…and it is sooooooorrrrreeeee
Weight: 198 Planning on hitting up the Indian buffet tomorrow for lunch. Would like to be at 200 in a few weeks. I’ve never been 200 before.
Sunday 7/24/11
OHP: top set 9x145
DB Incline Press: 8x55, 8x60, 8x65, 8x70, 7x70
60 sec rest
Superset: 4 rounds 8-12 reps
DB Lat Raise: top sets 10x20, 12x15
Seated Face Pull: 9x60, 12x50
DB Front Raise: 8x25, 12x20
30 sec rest
Monday 7/25/11
Box Squat: top set 10x300
Reverse Lunge: 12x115, 12x125, 10x135, 8x145
90 sec rest
BB Hip Thrusts: 10x135, 10x155, 12x155, 9x185
90 sec rest
Superset:
Pallof Press: 3x15x70
Plank: 2x1 min
30 sec rest
Tuesday 7/26/11
BB Rows: 8x135, 8x155, 6x165, 6x175, 7x185
60 sec rest
Neutral Grip Lat Pulldown: 8x140, 8x150, 8x160, 20x120
60 sec rest
Superset:
BB Curls: 10x65, 8x70, 8x75, 12x60
DB Rear Delt Flyes: 12x20, 12x20, 8x25, 12x20
30 sec rest
Standing Calf Raise: 5x8-12, top set 8x180
Seated Calf Raise (light, slow): 5x8-12x45
Wednesday 7/27/11
Bench Press: top set 8x235 (FML)
High Incline DB Press: 8x40, 8x45, 8x50, 8x55, 8x60
60 sec rest
Complex-4 rounds
Close-Grip Bench: 8x135
DB Tri Ext.: 8x25
DB Pec Fly: 8x35
30 sec rest
So my bench sucked today. It’s ok. It fueled the rest of my workout, which ended up being really solid. I knew I wasn’t all there from the moment I walked into the gym. I still got alot out of it though.
Dude, on the BB Hip Thrusts.
Should the plates touch the ground on every rep like a DL so that every rep is from a dead stop or should the plates never touch the ground like a Romanian DL?
Oh and thanks for the present, I woved it. Ha
[quote]Oregand wrote:
Dude, on the BB Hip Thrusts.
Should the plates touch the ground on every rep like a DL so that every rep is from a dead stop or should the plates never touch the ground like a Romanian DL?
Oh and thanks for the present, I woved it. Ha[/quote]
I tap and go.
Thursday 7/28/11
Deadlift: top set 10x375
BB Bulgarian Split Squat: 2x10x95, 8x105, 8x115
45 sec rest between legs
Hamstring Curls: 8x90, 2x8x105, 12x90
60 sec rest
Superset:
Ab Wheel Rollout: 3x10
Side Plank: 2x30 sec each side
I felt very refreshed after this workout, which is a step up from last week considering I could hardly walk out of the gym. I see myself slowly adding volume to my split in a few months.
This is the most I’ve ever weighed in my life. I can definitely tell, as adding lbs is now starting to become a bit of a fight. The amount of calories I have to take in is outside of my comfort zone. It’s completely new territory.
After this cycle of 5/3/1, when I’ve moved into my new place, I am going to work with Shelby on nutrition. I really want to take this business of physique building to the next level and put on some quality mass these next 12 months. I respond very well to coaching and know what I take from the experience will last for years to come.
Honestly, I know it’s subjective, but I want to become a beast. I’ll know it when I get there, at which point I will maintain that weight for a good year before cutting down to the leanest I’ve ever been.
It might sound a bit ghey, but when I get around to having kids, I want them to have a father who actually looks like the superheroes they’ll look up to.
[quote]jskrabac wrote:
It might sound a bit ghey, but when I get around to having kids, I want them to have a father who actually looks like the superheroes they’ll look up to. [/quote]
This x2
Friday 7/29/11
Lat Pulldown: 8x140, 8x150, 7x160, 7x170, 7x180
60 sec rest
Neutral Grip Cable Row: 8x170, 8x180, 8x190, 20x130
60 sec rest
Superset:
DB Hammer Curl: 10x35, 8x35, 8x35, 9x35
Straight Arm Pulldown: 8x80, 9x80, 10x80, 12x80
30 sec rest
Seated Calf Raise: 5x8-12, top set 12x80
60 sec rest
Standing Calf Raise (light, super slow): 5x8x90
60 sec rest
Sunday 7/31/11
OHP: top set 6x155
Superset:
Close Grip Floor Press: 6x135,145, 155, 165, 175, 185
DB Front Raise: 6x6x30
[i]30 sec rest
So today’s workout was extremely rushed. My gf was in town visiting. I’m not used to going to the gym late so I don’t know when it closes. I asked her to look it up on her phone. She told me 10 pm. When I got home to my appartment at 8:10, I found out it closes at 9. I had a whole 30 minutes to workout. Didn’t get to warm up properly, and even my 5/3/1 sets were extremely rushed. I just had to come up with something to do, and this was it. I’m actually quite pleased with my top set, considering the rush. [/i]
Monday 8/1/11
No training.
Shortly after I finished Sunday’s workout, I came down with a complex migraine. I get these once every one to two years. Besides the debilitating pain behind my right eye, symptoms include vision loss as well as paralysis of my left arm, face and tongue. I would not wish this upon anyone. From 12 am to 5:30am I was vomiting in the kitchen sink every 20 min or so. After the first 4 or 5 times, there was nothing even left in my stomach. It was merely dry heaving and brought on merely as a response to the intense pain. One of the resident coordinators heard me from her 3rd story apartment and even called campus security, because she, quote, “thought someone was dying.”
Luckily my flatmate stayed up all night monitoring me and forcing me to take sips of water. Eventually exhaustion overcame pain and I drifted to sleep for a few hours at a time. Through most of the day I was still disoriented and overly sensitive to any light. I saw a doctor, who gave me some meds for the next time it happens. Hopefully, I will never have to go through that pain again if I catch it early enough next time. This was the most painful experience of my life. The migraines have never been as bad as this one, and certainly didn’t carry on for 5 1/2 hours.
In any case, there was just no way I could’ve made it to the gym for a squat workout…even in the evening as I was starting to feel better.
Tuesday 8/2/11
Box Squats: top set 9x315
Reverse Lunges: 10x135, 10x145, 10x155, 8x165
90 sec rest
BB Hip Thrusts: 8x185, 8x205, 10x225, 10x225
90 sec rest
Superset
Pallof Press: 3x8x100
Plank: 2x1 min
I would like to call your attention to page one of my log here, where I posted 8x315 box squat as one of my 2011 goals. Well, today was 9x315, so you can see I smoked that by about 5 months.
Dude, way to bounce back from that horrible migraine only to smoke your squat goal, by 5 months no less.
Bows
Wednesday 8/3/11
BB Row: 6x185, 2x5x195, 5x205, 6x205
60 sec rest
Neutral Grip Lat Pulldown: 6x170, 6x180, 6x190, 20x130
60 sec rest
Complex: 4 rounds
BB Curl: 6x80,6x85,6x80,6x80
DB Rear Delt Fly: 4x6x30
Hammer Curl: 4x6x40
Straight Arm Pulldown: 3x6x90, 7x90
30 sec rest between
Standing Calf Raise: 10x150, 10x165, 10x180, 8x195, 10x210
60 sec rest
Seated Calf Raise (light, slowwwww): 5x20x25 (burned like hell!)
60 sec rest
Hey dude,
Nice Avi. Looking real … erm… real like a batman villain haha.
When you said to me last week you would change my strength training days what kinda way would you think of changing them up?