swinging dumbell curlzz… liking Hammmmerzzz strength machines over barbell rows… i think it’s time to buy your banana hammock and get a years membership at the tanning salon jowee.
9-12-11 BS Deadlift Program - Week 4 of 12
Rack Pulls *~11"ROM
10x135
8x225
6x315
4x405
2x495
1x585
4x655
DL Stance Box Squats *Bit below parallel
5x135
3x185
1x225
1x265
10x290
Deficit Deadlifts *4" Deficit
3x135
2x225
1x315
1x365
8x405
*Superset
DL Stance Leg Press / Back Extensions
20x4 plates / 20xBW
20x6 plates / 20xBW+10
20x8 plates / 20xBW+25
20x10 plates / 20xBW+35
20x12 plates / 20xBW *slow reps
*Superset
Lying Leg Curls / Seated Leg Curl
20x80 / 20x85
20x95 / 20x100
15x110 / 15x115
Wow that session was tough. Well I measured rack pulls again and they were right at 11" this time… I wrote 10" last week when I got 6 but I think it was more like 9. Next week will be the last week of rack pulls and it should drop another 2", which will put it around my knee cap maybe a bit under, which is a really difficult spot to do rack pulls I think… hoping to get 2-3 reps. Squats felt good but started to learn forward on the last few reps. Really happy with how I am progressing on the box squats though, because they are fairly low. I was supposed to do 2 sets with the same weight last week but I ate a lot today before the gym and didn’t feel like getting sick on the second set like I almost did last time. I just upped the weight some and repped 405 for one set. Got 1 less rep than last week with 390 so I’m happy with that.
Everything else after that was just painful and I didn’t want to do those last sets of the supersets but I did anyway, lol. Hamstrings were cramping up pretty bad by time I got done.
I am going to be eating a lot of carbs, moderate protein and low fat while staying in a calorie deficit and trying to drop weight. On this training day though I plan on eating extra carbs… I had a big oatmeal/protein shake this morning then steak and potatoes before the gym. I looked really pumped up, even though I wasn’t training upper body at all. Pretty cool to be able to notice the changes in what your diet does.
[quote]maraudermeat wrote:
swinging dumbell curlzz… liking Hammmmerzzz strength machines over barbell rows… i think it’s time to buy your banana hammock and get a years membership at the tanning salon jowee. [/quote]
Lol. I knew this comment was coming.
More that I am not really liking regular bent over bb rows(possibly because my lower back has been fried lately), but am going to do pendlay’s next week. The db rows and HS 1-arm row machine is awesome. 
As for the curls… well I got nothing to defend that, but I’m having fun training biceps hard and haven’t really liked doing curls in a long time. I’m just trying to do them so they don’t affect my main training too much.
Maybe it’s just more fun because I am getting a bit leaner, and am actually starting to see a bit of arm definition!! lol. I’m really trying to drop weight and keep getting stronger.
I am going to officially say here that my next big goal is a 660 deadlift at 220 BW. That’ll be 3xBW for me.
You still trying to come in at 242 for your next meet? If your close I really think you should try to drop water weight for it… you should be able to drop a lot then carb way back up the day before. Would be awesome to see you go for a 3x BW deadlift at 240ish. 
9-13-11 BG Bench Program - Day 1, Week 4 of 12
Flat BB Bench
5x135
3x185
2x225
1x290
0x325 *Grrrrrr
2x290
4x275
Decline Close Grip BB Bench
5x135
3x225
4x275
Neutral Grip Pullups
11xBW
5xBW+25
8xBW
Incline DB Fly
10x30
10x40
*Superset
HS 1-Arm Row / Machine Chest Press
6x1 p / 10x130
6x2 p / 10x160
6x3 p / 10x190
10x4 p / 10x220
20x2 p / 20x160
*Superset
Rope Face Pulls / V-Bar Pushdowns
20x30 / 10x65
15x50 / 15x65
10x65 / 10x80
30x35
Lat Pulldown
15x100
15x100
DB Row
20x60
Well I went up to 290 by myself and it felt pretty good, then I asked someone who worked there if they could spot me in case I failed, but he got two people… one on each side. He said they wouldn’t touch it unless I failed. I went down with it and when I started to come up it went real slow but I thought it was going then I felt my left side go up which messed up my right side. I stalled and told them to take it… then turned to the one guy and was like dude did you touch the bar on the way up?? He said no but I’m pretty damn positive I know what my bench feels like and I felt the one side go up… pissed me off.
On that note though, I don’t think I’m going to continue with this gillingham bench program right now. It seems like a good program but I’m dropping weight right now and am not keeping up with the progressively heavier singles every week. I weighed 247 this morning which is down about 10 lbs now, and everything is feeling great except increasing the weight on the heavy single. Plus, last week the guy I got to spot me touched the bar a tiny bit I think… so I’m just going to do something that doesn’t involve many heavy singles. I think I am going to drop the weight down some and rep as many as I can, upping the weight slowly every week, similar to what I am doing on deadlifts right now. I’ll start doing heavy pin presses first then the bench rep set then after a few weeks drop the pin presses… and so on. Just like I am doing the rack pulls / box squats / deficit pulls. It definitely makes the weight feel lighter and builds more confidence on the lift every week, which seems pretty important.
Besides all of that, the rest of the session went well I thought. Everything else I am increasing on weight or volume or both… I just think I need to adjust my main bench plan right now since I am dropping weight.
fuckin spotters.
nice work regardless.
[quote]Adam-F wrote:
fuckin spotters.
nice work regardless. [/quote]
Oh yeah, and I forgot to mention the other spotting incident! After the 325 fail I was going to go for 3 reps of 290, but in the middle of my set some lady was like hey hey do you need a spot!?!? then ran over to me and tried to help me on the second rep but I told her not to, so I just racked it at 2 reps.
Sooooooooooooooooooooooooooooooooooo ANNOYING. Might have to start putting a bench in the power rack and setting up the pins so people don’t fcking run over and do that crap. Second time I’ve been ‘spotted’ without asking for it.
But thanks for reading, lol. Do you have a training log?
Yes - called the road to 600kg raw total, something or other - generic is best! haha
Awesome. I was just reading up on it. Looks like you’ve put on a fair amount of strength since you started focusing on powerlifting. I didn’t read through the whole thing though… have you done an actual meet yet?
I haven’t yet - there is the west mids regional in Nov (GBPF) that I am planning on doing!
damn english people. have any of them spilled hot tea on you while they were spotting you?? yeah…sounds like you need to set up in a power rack.
still trying to get down. i was 250 last night at the gym so maybe i’ll get there.
[quote]maraudermeat wrote:
damn english people. have any of them spilled hot tea on you while they were spotting you?? yeah…sounds like you need to set up in a power rack.
still trying to get down. i was 250 last night at the gym so maybe i’ll get there. [/quote]
Lol… Loren bought some tea and we’ve actually started having a cup in the evening. It’s quite lovely!
At 250 gym weight I would think it would be pretty easy to just shed a little water weight and hold off on eating til an early weigh-in then stuff yourself to 260, lol.
You thinking of coming to visit over here sometime down the road? If so, we should plan a powerlifting meet to go to… or possibly bodybuilding, lol.
9-14-11
Trap Bar Deadlifts
6x135
4x225
3x315
1x405
1x495
Standing DB Push Press
10x30
5x50
3x70
3x90
4x100
*Superset
1-Arm Side DB Raise / Front Plate Raise *Swinging…
6x45 / 15x65 *EZ Bar
6x55 / 15x65 *EZ
6x65 / 20x25 *DB’s
15x30 *both arms at once…
Machine Rear Fly
20x70
10x100
10x130 *1-Arm at a time
10x160 *1-Arm at a time
20x85 *Both arms
*Superset
Cheat DB Curl / EZ Upright Row
6x40 / 10x65
6x60 / 10x65
6x80 / 10x65
DB Concentration Curl *Dropset
12x35 → 12x25 → 12x15
Abz
20xBW *Decline Situps
10xBW *Leg Raises
20x45 *Side Bends
Well I didn’t feel like going any heavier on the reverse band deads so I broke out the trap bar just for fun. Worked up to 5 plates which wasn’t that hard, but figured I would stop there so I can be a little more rested than normal for squats. Not much to say about everything else… this seems like it’s kind of turned into my ‘bodybuilder-ish’ day, and it’s pretty fun. I looked all swole n sht, lol. Although, I need to start doing more abs but I get too lazy toward the end of the session to do abs hard, so I may start trying to just throw them in between sets at the beginning of the session.
Forgot to mention that I really liked those 1-arm machine reverse fly’s. I just held onto the seat with my opposite arm, which allowed me to use a lot more weight but still stay strict with a full ROM.
Weighed 245 waking up this morning. This diet of lots of carbs/protein with low fat seems to be working well on low calories. I don’t think it will take long for me to drop under 240 morning BW. I’m already looking a lot leaner and really want to see how lean I will look at 220. It won’t be bodybuilder lean, but it’ll be the leanest I’ve ever been since starting lifting, and it’s really not that much weight to lose so I think I can keep my strength up while doing it. Would love to hit a big deadlift at 220…
I mentioned in my other thread - but incase you missed it, I am based in Coventry - about 40 miles or so from you.
Might be too far, but you’re welcome to travel up for a session - I have my own set-up with power rack, ghr, bench etc
[quote]Adam-F wrote:
I mentioned in my other thread - but incase you missed it, I am based in Coventry - about 40 miles or so from you.
Might be too far, but you’re welcome to travel up for a session - I have my own set-up with power rack, ghr, bench etc [/quote]
Awesome. I’m still trying to figure out how to use the subscription tool… it’s really easy on BB.com but seems confusing here… or maybe I’m just retarded.
40 miles isn’t that bad really if I can take a highway. I used to drive an hour 1 way to work before I moved here, haha. I might take you up on that offer in a few weeks. Especially when I attempt 650 at the end of my deadlift program. Do you have nice bars, because the gym I’m at the bars are really stiff with really crappy knurling.
Nevermind, I figured out how to use the subscriptions, I was just being dumb.
9-15-11
Back Squats
5x135
5x225
3x275
1x315
1x365
1x385
12x275
DB Lunges
8x60
*Superset
Hip Adductor / Hip Abductor
3x10x175 / 3x10x130
DB Shrugs *1 arm at a time
6x70
50x100
Cable Crunches
12x80
12x80
+15min cardio … mostly low intensity, ran for 1 minute a couple times
385 wasn’t too bad but didn’t wanna go heavier. I can tell my squat form is breaking down a bit since I’m out of practice with going heavy on them. I’ll hit 405 next week then do reps with 295 or something. Yay for cardio.
9-16-11
Flat BB Bench
5x135
3x185
5x225
Flat DB Bench *Paused
10x50
6x80
6x90
6x100
*Superset
Chest Supported High(Rear Delt) Row / Machine Chest Flys
8x3 plates / 8x240
8x3 plates / 8x240
8x3 plates / 8x240
20x2 plates
*Superset
V-Bar Pushdown / 1-Arm Standing Cable Row
20x50 / 15x35
20x65 / 15x50
Close-Grip Lat Pulldowns
8x130
8x160
8x190
8x220 *sloppy
12x160
*Circuit
HS Horizontal Calf Press / DB Preacher Curl / Machine Lateral Raise
20x2 plates / 10x30 / 15x80
20x4 plates / 10x30 / 12x100
20x6 plates
10x4 plates *1 leg at a time
20x4 plates
Well bench felt heavy because my shoulders still felt pretty trashed. Didn’t do much on BB bench but DB didn’t feel as bad so I did some pauses… still not a whole lot. I think this tells me not to do shoulders so close to benching again, heh. I did kind of go overboard the other day with shoulder stuff. Got carried away I guess because I am actually seeing some shoulder definition and was havin fun, haha. Actually, my shoulders were even feeling it during the flys so I only did a few sets.
This is just the light bench day though so no big deal. Resting up over the weekend and hopefully feel good next week.
Still consistently dropping weight…
[quote]Joweeee wrote:
[quote]maraudermeat wrote:
damn english people. have any of them spilled hot tea on you while they were spotting you?? yeah…sounds like you need to set up in a power rack.
still trying to get down. i was 250 last night at the gym so maybe i’ll get there. [/quote]
Lol… Loren bought some tea and we’ve actually started having a cup in the evening. It’s quite lovely!
At 250 gym weight I would think it would be pretty easy to just shed a little water weight and hold off on eating til an early weigh-in then stuff yourself to 260, lol.
You thinking of coming to visit over here sometime down the road? If so, we should plan a powerlifting meet to go to… or possibly bodybuilding, lol. :D[/quote]
we’ll see. if i can get to about 246 i’ll cut water and not eat until we get down there.
i would love to come out to the land of tea and crumpets. i’ll have to start practicing calling guys “chaps” and when i’m mad i’ll start calling people “wankers”.
seriously though… i would definitely come out there.
Sounds awesome. I just found out we are actually coming back in October for a few days so I’ll come lift with you guys… unfortunately I won’t be there for the competition though.
I could definitely try to plan a competition with you guys sometime next year also when we come back. Last brute strength competition they had another planned but hadn’t posted about it yet. When you guys are there ask them if they have another PL comp planned in the future… and I can probably plan to come back for it.
Btw, got your letter in the mail last night. I’ll give ya a call this weekend.
9-17-11
Clean & Jerk
warmup
1x135
1x155
1x185
1x205
1x225
Just having fun and seeing how much I could do. I think I’m gonna keep doing them once a week just for the fun of it and keep trying to add weight. 225 wasn’t that hard but man my wrists are not flexible and kind of hurt, but when I put wraps on them it was fine.
Oh, and I’m sure my form is horrible… maybe that will improve also.