No Pain No Gain

Training Training Logs
981

7/3/12.

Man, my upper body is more sore today than I can ever remember. Particularly my lats. I have never done even close to 50 neutral grip chins in one session before.

Training has been going really well lately. I attribute it to three things:

  1. Weight gain
  2. Increased focus on form
  3. Realizing I was putting more thought into my assistance than my main lifts, attacking main lifts with more intensity.

Not necessarily in that order of importance, but all three are contributing. With squat/bench/ohp I have been very conscious of setup and the eccentric portion of the lift, but I wasn’t paying close attention to my positioning on the stretch reflex. I’ve noticed if I hit the bottom of the lift in the right position, I have much more explosion on the concentric… being off by even a half inch robs me of strentgh, something I haven’t paid much attention to in the past.

Did the “I’m Not Doing Jack Shit” assistance template today for the first time ever. Due to my travel schedule, I am going to have to attempt to deadlift in 2 days, so it didn’t make sense to blow my legs up with leg press and shit.

And the Squat PR’s keep rollin…

Workout
(warmup) foam rolling, leg swings front to back.

Squat
125 x 5
155 x 5
185 x 3
-work sets-
200 x 5
235 x 5 <–really found my groove with form here… coincidentally was first set w/ belt
265(5+ ) x 10 PR

25min walk home. Hamstrings already in pain. Gonna be a fun couple days.

Happy 4th everyone. I’m goin to the 11am Nationals game and an after party afterwards at a sweet apartment overlooking the potomac river/washington monument. Catch you all Thursday for OHP/deads.

982

7/5/12.

I hate my body. I take one measley week off from lifting and I have crippling DOMS as soon as I get back to it. My upper body was insanely sore today, it definitely affected my lifting. I cut short my assistance to get the hell out.

My legs are so sore I can hardly walk - because of ONE SINGLE challenging set of squats on Tuesday with NO ASSISTANCE at all. Just hitting 265x10 made me sore enough that I almost didn’t lift today. I couldn’t even take a crap without grabbing the back of the toilet seat and using my arms to lower myself down. I fucking hate leg DOMS.

On the plus side, I have decided I am shaving off most of my beard, and rocking a mustache to a 4th of july party this weekend. Gonna be awesome.

Workout
A) Standing OHP
75 x 5
95 x 5
110 x 3
-work sets-
120 x 5
140 x 5
155(5+ ) x 8… respectable given how crappy I felt

*25 total chinups between sets of OHP

B1) Lat Pulldowns
150 x 6
142.5 x 8
135 x 8… the 50 NG chins on tues had my lats on fire. They were having NONE of this.

B2) bw dips
3 x 12

C1) Lateral Raises
3 x 8-10 @ 30lb

C2) DB Hammer Curlz
3 x 8 @ 40lb

Looks like no deadlifts for the 3rd straight week. This travel schedule is wasting my flavor. If I had thought ahead, I woulda done deads instead of squats on Tues.

983

717×960 71.8 KB

7/10/12.

Went to a big 4th of july party last weekend in Long Island. Decided to shave my beard into a mustache for the day to go full American. Got after it pretty good Saturday and Sunday. My mustache was the hit of the party if I do say so myself.

Training wise, I didn’t realize till my top couple sets I was using a bar with different knurlings than usual. I didn’t quite find my grip and it may have cost me 1 rep on my final set, but I wasn’t unhappy with the number I hit.

Workout
Band shit for shoulders

A1) Bench
100 x 5
130 x 5
155 x 3
-work sets-
180 x 3
205 x 3
230(3+ ) x 7

A2) Chins
bw x 8
25lb weight x 5
45lb x 3, 2

B1) Lat Pulldown
135 x 12
135 x 10
135 x 10
135 x 10

B2) Incline Bench
135 x 8
155 x 8
165 x 8
175 x 8

C) Kroc Rows
80 x 8
100 x 22

D1) Tricep Pushdowns
3 x 15

D2) Face Pulls
3 x 15

D3) EZBar Preacher Curls
75 x 8 x 3sets

984

[quote]scj119 wrote:
Decided to shave my beard into a mustache for the day to go full American.
[/quote]
OMFG fix dat shit before you get arrested for liking little boys

985

[quote]spar4tee wrote:

[quote]scj119 wrote:
Decided to shave my beard into a mustache for the day to go full American.
[/quote]
OMFG fix dat shit before you get arrested for liking little boys[/quote]

HAHAH!! I was gona say he looks kinda porn starry.

986

I am bodybuilding, and you are shaving beards into pedo-staches…what in the hell is going on in the world?

987

A quote for that picture would be " I’m here for the gang bang!"

988

So, I thought no one was reading anymore, but apparently my mustache brings all the boys (and girls) to the yard.

Decent sesh today. Squats feelin good.

Workout

Foam rolling low back, IT bands, hamstrings… leg swings front to back

A) Squat
125 x 5
150 x 5
185 x 3
-work sets-
215 x 3
250 x 3
280(3+ ) x 8 PR

B) Leg Press
5p,25lb per side
5 x 14

C1) Leg Curl
90 x 10-12ish x 3

C2) Ab Wheel
3 x 6… haven’t worked abs directly in a few weeks and they tend to be horribly sore if I go hard after not doing em for 1-2 weeks. started slow.

[quote]spar4tee wrote:

[quote]scj119 wrote:
Decided to shave my beard into a mustache for the day to go full American.
[/quote]
OMFG fix dat shit before you get arrested for liking little boys[/quote]

Ha, I obviously shaved it before work Monday

[quote]Spock81 wrote:

[quote]spar4tee wrote:

[quote]scj119 wrote:
Decided to shave my beard into a mustache for the day to go full American.
[/quote]
OMFG fix dat shit before you get arrested for liking little boys[/quote]

HAHAH!! I was gona say he looks kinda porn starry.[/quote]

Emphasis on “star”. My movies would get top dollar, especially with guns like that.

[quote]VTBalla34 wrote:
I am bodybuilding, and you are shaving beards into pedo-staches…what in the hell is going on in the world?[/quote]

If that stache is wrong, I don’t wanna be right.

[quote]scottkoscielniak wrote:
A quote for that picture would be " I’m here for the gang bang!"[/quote]

I was making that face all weekend. Gotta capitalize on a short-lived stache while you can.

989

7/13/12. OHP

IMPORTANT NEWS: I am regrowing my beard. My strength gains have been coming too quickly lately to jeopardize them by cutting out my most important supplement.

I’m starting to get the itch to compete again. After this cycle of 5/3/1 I am going to switch back to 3-5-1 format and start hitting some heavy singles. I would like to compete sometime around the turn of the year, and I would like to hit a 400-300-500.

Enough chit chat.

Workout

Band pull aparts, vertical pull aparts, no moneys

A) Standing OHP
75 x 5
95 x 5
110 x 3
-work sets-
130 x 3
150 x 3
165(3+ ) x 7… happy with this, didn’t struggle too much but don’t think I had another.

*one set of 8 chins… my abs were so sore, I didn’t want to fuck up my OHP again

B1) Lat Pulldowns (underhand)
150 x 12
157.5 x 10
157.5 x 9
157.5 x 8

B2) Dips
bw x 8
35lb belt x 8
35 x 8
35 x 8

C1) Lateral Raise
30 x 9 x 3

C2) Cable Row
9 x 10 x 3

C3) DB Hammer Curl
40 x 7 x 3

990

7/14/12.

Had a friend in town. Showed him the way of the deadlift and then the way of the Prowler. He loved the prowler so he must hate himself as much as I do. Feasted on some awesome peruvian chicken and about to go to a scotch party. It’ll be awesome except for the fact that there will be 2 dudes at the scotch party that my gf has made out with in the past. Then again, she partied at my ex-gf’s place all weekend (I’m still good friends with my ex) so I can’t exactly complain.

We have a very normal relationship.

First time deadlifting in about a month I think due to a crazy schedule, so I stuck to the required reps and man it was hard even to get that far.

Workout

Foam rolled.

A) Deadlift
160 x 5
205 x 5
250 x 3
-work sets-
280 x 3
335 x 3
380 x 3

B) Front Squats
135 x 8
155 x 8
165 x 8
175 x 8

C) Back Extensions
bw x 10
25 x 10
45 x 10

Prowler
90lb x 40m x 6

991

Hate I missed that scotch party man–that was sounding like fun…we ended up going to the Toby Keith concert since the weather held off…of course it started raining during the concert but we were already shit faced so it didnt matter…I took my shirt off

992

7/16/12 (yesterday).

Felt really off yesterday, none of my sets felt right on bench, I just had no real energy and didn’t feel strong at all. Bench seems to be starting to stall… then again, so has my weight gain… I’m thinking it’s related.

Also, I started so low with my maxes that I have basically been hitting PRs in the 6-10 rep range, and now that I’ve bumped the weight up a few times I’m getting closer to actual strength work. I’m not sure that my progression before was anything more than just building up muscular endurance. Still though, it’s a marathon not a sprint.

Also, I’m not sure why, but my lats were sore as SHIT yesterday. Chins/pulldowns were painful and kroc rows were death.

Workout

A) Bench
100 x 5
130 x 5
155 x 3
-work sets-
190 x 5 <-felt heavier than it should
215 x 3 <-felt way heavier than it should, actually worried about getting 1 rep at 240
240(1+ ) x 5

*some chins/pulldowns in between sets of bench

B1) Lat Pulldown
135* x 8
135 x 8
135 x 8
135 x 8

B2) Incline Bench
135 x 8
165 x 5
185 x 5
200 x 5 PR

C) Kroc Row
100 x 20 each arm

D1) Face Pulls
3 x 20-25

D2) Machine Curlzzzz
40 x 10
50 x 8
40,30,20 drop set (didn’t count reps)

[quote]VTBalla34 wrote:
Hate I missed that scotch party man–that was sounding like fun…we ended up going to the Toby Keith concert since the weather held off…of course it started raining during the concert but we were already shit faced so it didnt matter…I took my shirt off[/quote]

You took your shirt off at a concert? Your transformation into a BBer is complete.

993

[quote]scj119 wrote:

[quote]VTBalla34 wrote:
Hate I missed that scotch party man–that was sounding like fun…we ended up going to the Toby Keith concert since the weather held off…of course it started raining during the concert but we were already shit faced so it didnt matter…I took my shirt off[/quote]

You took your shirt off at a concert? Your transformation into a BBer is complete.[/quote]
LOL

994

[quote]spar4tee wrote:

[quote]scj119 wrote:

[quote]VTBalla34 wrote:
Hate I missed that scotch party man–that was sounding like fun…we ended up going to the Toby Keith concert since the weather held off…of course it started raining during the concert but we were already shit faced so it didnt matter…I took my shirt off[/quote]

You took your shirt off at a concert? Your transformation into a BBer is complete.[/quote]
LOL[/quote]

FUCK! Im so ashamed

995

^^hahaha

7/17/12.

Squats are fun for you and me.

Workout

Foam rolling IT bands, hamstrings, low back

A) Squat
125 x 5
155 x 5
185 x 3
-work sets-
235 x 5
265 x 3
295(1+ ) x 6

B) Leg Press
6pps x 12 x 5 sets (brutal)

C1) Lying Hamstring Curl
90 x 10 x 3

C2) Ab Wheel
3 x 7

996

Shot hoops for the first time in like a year last night. 30 minutes (no one was around to play pickup seeing as how it had thunderstormed all afternoon). Pretty good shootaround, ended 14/20 on free throws before I left (missed 3 of my first 7 from rust, then went 13/16).

I need to start doing some extended duration cardio for general health purposes (so my heart can support my weight gain without BP going up again). I hate jogging so I’m thinking an hour of pickup ball a week, plus one day of prowler and one day of hill sprints, should fit the bill.

997

UHHGG I should do cardio stuff too. It’s so easy to get out of the habbit. I really just hate it so darn much.

I like do really like hiking, but it doesn’t get my heart rate up at all. I guess I could start prowlering

998

7/19/12.

Decent day today, my time between sets has really decreased the longer I’ve been at this higher volume stuff. I was out of the gym in a little over an hour today and didn’t sacrifice any strength to be quick.

I can’t remember if I mentioned, but a funny story from Monday when I benched, I asked this really average looking guy to spot me. He immediately asked if I wanted any negatives or drop set. It made me sad that a guy like that was asking about negatives and drop sets.

Workout

A) Standing OHP
75 x 5
95 x 5
110 x 3
-work sets-
140 x 5
155 x 3
175(1+ ) x 5 PR in facial expressions on final rep. Knocking on the door of OHP PR’s, FINALLY.

*Chins between warmup sets, bw x 8, weighted 25lb x 6 x 3sets

B1) Neutral Grip Chins (bodyweight)
5 x 7

B2) Weighted Dips
bw x 8
30lb x 5
60lb x 5 x 3sets

C1) Lateral Raises
30 x 9 x 3sets

C2)Rope Pushdowns
some x 3 x 15ish

D) Preacher EZBar Curls
70 x 9 x 3sets

[quote]Spock81 wrote:
UHHGG I should do cardio stuff too. It’s so easy to get out of the habbit. I really just hate it so darn much.

I like do really like hiking, but it doesn’t get my heart rate up at all. I guess I could start prowlering[/quote]

I know how you feel, I don’t have trouble keeping fat in check when I gain weight, so it’s easy to get off the cardio train. Last time I gained I did no cardio and I think it contributed to my high blood pressure.

999

drop sets…

1000

7/20/12.

Quick update, gotta get ready to head to my lady’s… we goin to my hometown this weekend for a party my dadski is throwing.

One note: Deadlifting with my buddy last weekend, he noticed that despite how I lined up with the bar right next to my shin, it was drifting out over my feet as soon as I lifted off. I consciouly bruised up my shins today and deadlifts felt a ton better, with no lower back pain.

Workout

A) Hang Clean
115 x 5
145 x 4
160 x 3
175 x 2

B) Deadlift
170 x 5
210 x 5
250 x 3
-work sets-
315 x 5
355 x 3
400(1+ ) x 2… weak for me but a step up from 380x3 last week… still gettin back into deads

C) Front Squats
135 x 6
165 x 5
180 x 5
195 x 5
-195x5 was my goal but I got a crazy itch I had to scratch…-
225 x 5 PR

D1) GHR
bw x 12
bw x 10
bw x 10

D2) Ab Wheel
3 x 7

E) BB Shrugs (needed to do something to let my hams recharge for the prowler after GHR)
185 x 12
185 x 12
185 x 15

Conditioning
Some dude wanted to work in with 120lbs on the sled and only push 30m… messed up my plan to push 90lbs, but since I couldn’t decide on 6 or 8 trips, the shorter distance allowed me to compromise

90lb x 30m x 9.

[quote]scottkoscielniak wrote:
drop sets…[/quote]

yup.