Finally back in the gym, almost 2 weeks off. Bench pressed last night
275x3x3 flat BB
dips
pull ups
cables bi’s and tri’s
Really trying to improve my bench form. Will be shooting a video soon.
I squatted 315x10, and 405x1, in my last squat session, at a 180 bodyweight (I’m recovering from the flu). I missed a 525 pull last night. Those are the main recent highlights. I also benched, it was a similar session to the one I last logged.
A couple other things to note:
I’ve taken 2 shots (about to do my 3rd) of TB 500. TB 500 is a peptide used, essentially, for recovering from injury. I’m taking it once per week, subQ, at 5mg. My elbow pain, which had lasted for nearly all of last year, is completely gone after 2 weeks of this stuff. I’m doing nothing different in terms of stretching/rehab. I’ll be doing a total of 4 weeks on it, then I will consider a maintenance dose. It’s rather expensive, but well worth the money based on the results to this point.
The other thing I’ve decided to implement comes from Chris Duffin. I’m doing one arm hangs on each side for time at the end of each training session. I’ve been doing 3 sets, with the first set being 15-20 seconds, and subsequent sets at 10 seconds.
I also have started using Plazma again. Trying to start out 2015 right!
Progress on the squat. So 405 last week was the grindiest, awfulest squat ever. Nearly dumped it. This week I hit 425x1, without grinding. That was awesome. So I probably have retained more muscle than I thought. I also hit a set of 3 strict presses at 185, weighing in at 180 again. I’ve put on zero lbs in the last week, even though I’ve been eating well. But I guess that’s fine as long as my lifts are good.
Are you using the full 3 doses of Plazma?
Good job on the 425x1!
[quote]scoots2 wrote:
Are you using the full 3 doses of Plazma?
Good job on the 425x1![/quote]
Nah. When I used to use Plazma, I used 2-3. Only using 1 now.
[quote]flipcollar wrote:
[quote]scoots2 wrote:
Are you using the full 3 doses of Plazma?
Good job on the 425x1![/quote]
Nah. When I used to use Plazma, I used 2-3. Only using 1 now.[/quote]
Ahh cool, I was just wondering. 1 works for me was thinking about bumping to 2 but I’m too much of a tight ass 
Enjoy the day
[quote]flipcollar wrote:
Also:
I’m starting my ‘winter bulk’ next week, for anyone interested in following that. I believe I’ll have time to get at least 4 gym sessions in per week over the next few months. I’m also going to ensure that I eat enough to maximize growth.
I have fairly specific goals for this bulk.
- I will see 200 lbs on the scale for the first time in my life.
- I will bench press 385 lbs.
- I will squat 495.
- I will deadlift 605.
Yes, I realize these are lofty goals. My overall goal is to eventually total 1500 lbs in a meet before I retire from lifting. So that’s why these goals are what they are. This leaves me just short of 1500. I’m not suggesting I’m giving up lifting anytime soon, but I know I won’t be in my physical prime forever. I turn 31 in a month and a half. So the sooner I can hit some legitimately big numbers, the better I’ll feel.[/quote]
I know that post is from awhile back but I finally started looking through the training logs forum and was curious about your training. It seems like you’re making fast progress. How much more are you going to push the volume and how soon are you hoping to hit those numbers? Also, what is goal number 4?
I saw you mentioned in your bulk thread about how you pretty much only do flat bench for chest, and that you don’t do flyes, inclines, etc. I am pretty similar, but something I have been incorporating the last few weeks is extra wide long long pause bench press for sets of 8 after my main work sets. I saw a training video by Dan Green talking about them, and I like what they have done to my chest, and to the bottom portion of my bench. Just thought I would pop over to your training log and mention it. BTW, you are looking good, even with the weight loss.
[quote]Ecchastang wrote:
I saw you mentioned in your bulk thread about how you pretty much only do flat bench for chest, and that you don’t do flyes, inclines, etc. I am pretty similar, but something I have been incorporating the last few weeks is extra wide long long pause bench press for sets of 8 after my main work sets. I saw a training video by Dan Green talking about them, and I like what they have done to my chest, and to the bottom portion of my bench. Just thought I would pop over to your training log and mention it. BTW, you are looking good, even with the weight loss. [/quote]
That’s interesting. I’ll definitely take a look at that, I could always incorporate more variety into my bench pressing. I’ll listen to anything Dan Green has to say!
I’m a pretty big believer in stressing bottom-of-movement strength in the big 3. I think that translates well into getting past mid-point sticking points. Speed is huge. It’s not like I’m ever gonna fail at the top in a bench press or squat. And I’ve never missed a deadlift lockout, although I know that can happen.
[quote]lift206 wrote:
[quote]flipcollar wrote:
Also:
I’m starting my ‘winter bulk’ next week, for anyone interested in following that. I believe I’ll have time to get at least 4 gym sessions in per week over the next few months. I’m also going to ensure that I eat enough to maximize growth.
I have fairly specific goals for this bulk.
- I will see 200 lbs on the scale for the first time in my life.
- I will bench press 385 lbs.
- I will squat 495.
- I will deadlift 605.
Yes, I realize these are lofty goals. My overall goal is to eventually total 1500 lbs in a meet before I retire from lifting. So that’s why these goals are what they are. This leaves me just short of 1500. I’m not suggesting I’m giving up lifting anytime soon, but I know I won’t be in my physical prime forever. I turn 31 in a month and a half. So the sooner I can hit some legitimately big numbers, the better I’ll feel.[/quote]
I know that post is from awhile back but I finally started looking through the training logs forum and was curious about your training. It seems like you’re making fast progress. How much more are you going to push the volume and how soon are you hoping to hit those numbers? Also, what is goal number 4?[/quote]
LOL. I don’t know how to count, hahahhaa. Yea I was making great progress, but getting the flu earlier this month put me out of commission entirely for over 2 weeks. Still though, I retained 95%+ on all my lifts, and dropped over 10 lbs bodyweight.
So one of my biggest hurdles right now is that volume is very difficult for me to push. I simply don’t have the time to spend more than an hour in the gym, and I wasn’t nearly as consistent over the past few months as I wanted to be. Especially with the holidays. I actually went a full month between a couple squat sessions, because I was travelling and then got sick.
Fortunately, I should have about 4 months where I don’t travel at all. And hopefully I’ll stay healthy as well. It wouldn’t surprise me if I actually approached some of these goals by summer. That’s sort of my new target.
My son is almost 6 months old now, so things are getting a little easier at home. This should allow me to get to the gym more often.
OHP yesterday. Worked up to 185x2, and it felt really heavy. Dropped to 155x5 for a bunch of sets. I think 6 or 7. Followed that with pull ups, then curls/tricep extension superset, then lateral raises. Arms were with 30’s, lateral raises up to 25. Very controlled on these.
[quote]flipcollar wrote:
LOL. I don’t know how to count, hahahhaa. Yea I was making great progress, but getting the flu earlier this month put me out of commission entirely for over 2 weeks. Still though, I retained 95%+ on all my lifts, and dropped over 10 lbs bodyweight.
So one of my biggest hurdles right now is that volume is very difficult for me to push. I simply don’t have the time to spend more than an hour in the gym, and I wasn’t nearly as consistent over the past few months as I wanted to be. Especially with the holidays. I actually went a full month between a couple squat sessions, because I was travelling and then got sick.
Fortunately, I should have about 4 months where I don’t travel at all. And hopefully I’ll stay healthy as well. It wouldn’t surprise me if I actually approached some of these goals by summer. That’s sort of my new target.
My son is almost 6 months old now, so things are getting a little easier at home. This should allow me to get to the gym more often.[/quote]
Sounds rough but at least it’s getting better. I thought about what training would like when having kids and I was thinking 5/3/1 BBB if I don’t have much time to train. That’s at least 5 years down the road though, haha. I’ll keep note of what works for you in case I end up in a similar situation.
Hit a 405x4 squat last night. Big PR, especially considering just 2 weeks ago I had to dump a 405x1 squat. Crazy. I attribute the gainz to a) simply recovering from being sick, and b) eating awesomely well recently. I’m very surprised that the food isn’t translating to an increased bodyweight. I’m still hovering right around 180 after my gym sessions when I’m carrying a lot of water. My morning weight is likely closer to 175. This was my first time squatting 4 plates for more than 1 rep at any bodyweight.
Bench press night
worked up to 275x3, 315x1, then 245 for several sets of 4-5. Then db rows with the 120’s, 3 sets of 8, then band curls and extensions.
I was having trouble with my new bench form because I seemed to slide a lot on the bench after getting in the position I wanted to be in. So I tried putting chalk on the bench, and that seemed to help. Hopefully management won’t mind me doing this… it wipes off pretty easily
Nice job on the squat PR. I saw your 315x20 when I was on vacation, and forgot to comment when I came back too. That was impressive.
[quote]LoRez wrote:
Nice job on the squat PR. I saw your 315x20 when I was on vacation, and forgot to comment when I came back too. That was impressive.[/quote]
Thanks man. 315x20 may be the lift I’m proudest of to date, although hitting 4 reps at 405 was pretty cool. And I did the 405 at 10 lbs lighter. 315x20 was mentally more taxing though.
I overhead pressed yesterday. Nothing special. I did include ring dips in my workout though. Rings are so hard. I plan on incorporating them more.
bodyweight 182.5. I worked out mid day instead of evening, so this may account for the bodyweight difference
Pretty nice update this morning.
new squat PR: 455x1. Done at 10 lbs less bodyweight than when I first hit 435x1. So a 20 lbs PR. Very pleased with this.
Starting this week (with last night’s session), I am doubling my frequency for all the big lifts. My total weekly volume should go up as well. I’ll be doing this by doing 2 big lifts every session rather than 1.
Here’s my new template:
Day 1: low volume heavy squats, high volume light bench
Day 2: low volume deadlift, high volume OHP
Day 3: high volume squats, low volume bench
Day 4: high volume deadlift, low volume OHP
Pretty simple. Accessory work will be similar to what I’ve done in the past for upper body, but I’ll be doing some every session rather than every other session, assuming I don’t get burned out doing it.
So, last night I worked up to the 455 squat, then moved on to bench press. I did my work at 225, sets of 10, 8, and 6. Then 3 sets of 10 dips. Close grip lat pull downs. Bicep/tricep cable superset.
I liked this session.
Congrats on the PR!
[quote]Ecchastang wrote:
Congrats on the PR! [/quote]
Thanks man! Now I just need to get my bench to a reasonable level.
Also, I read that 100 pullup thread. Wow. That minotaur guy is fucking absurd.
You may have mentioned this in the past, do you have any home-gym setup, or always work out at a public gym?
I have inferred from your log that getting to the gym was an issue of late (I assume because of the new child - if it’s not out of bounds to ask, how’s that going?) and wondered if you had any setup at home, given your desire to up the frequency. Although if you’re just packing more work into the same number of weekly sessions, perhaps this is irrelevant, haha.
I like the layout, though. Clean, simple, to the point. Do you have a particular plan for sets-and-reps progression or generally go by feel (i.e. work up to a heavy single “if you’re feeling it that day” ?)