[quote]Gmoore17 wrote:
I don’t know what’s happening but I like it.
[/quote]
LOL Welcome.
So the “policy” at my gym is no chalk, which in the past has been enforced. However, I’ve recently seen a few people, even a trainer or two, using chalk, so I figured I might as well just try using it for deadlifts, be clean about it, not make a mess. Did that today, and holy crap why do people not talk more about how good chalk is? Due to my exclusively using straps for years, not doing grip work, and the bars at my gym being smooth/crappy, the most I could regularly hold on to without chalk/straps is probably around 425… Chalked up and 495x3 was not an issue for grip at all. So that was sweet.
Also you’ll notice the name of my log has changed. I wanted it to not be my first initial last name so it’s a little harder to find me.
Oh shit, I did not even know this log existed.
So, you’re pretty awesome. Still.
[quote]SSC wrote:
Oh shit, I did not even know this log existed.
So, you’re pretty awesome. Still.[/quote]
Haha thanks man. It’s not so much a ‘log’ anymore as it is very intermittent updates of what I’m doing. Things are going pretty well right now though.
Username changed, so that it’s not my real name. Thanks to Mod Starr and whoever else was involved for doing that for me.
#1 (lifting) goal for 2014 is to finally get a 2x bodyweight bench press. I’m close, but I’ve been close for a while. I have been working in the 3-6 rep range for bench press, thinking I’m going to try working mostly in the 1-3 rep range, more sets, probably with a set of 10 reps at the end to get some more volume in, see how that goes.
Little update:
Was weighing in around 176-177, decided to clean up my diet a bit, basically just stopped cheating so much on weekends/evenings, and over about 3 weeks I’ve dropped down to 171-172, but I feel/look significantly better. Have already noticed it effecting my bench press, but not other lifts. I deadlifted 480x6, dead stop reps, on Saturday, which is definitely a PR. I think 455 was my previous best for 6 reps. Would love to get 545 soon.
And, the reason I decided to update: If you follow this log, you know my squat sucks. This is mostly because I don’t like it, so I haven’t done it all that much. My previous best was 315x6, and a very ugly 385. Hadn’t squatted in probably over a year, decided to give em a go again. First time back (two weeks ago) I got 315x5 and 365x1, both pretty smooth, probably would’ve been good for a little more. Then last week I got 315x7 (PR), then today, 315x10! Literally could not tell you the last time I’ve had a PR like that, so I was pretty pumped.
Anyway, I plan on sticking to my diet and staying around 170 for a couple months, while trying to get stronger. I have a problem with maintaining weight though, if I’m not trying to lose weight it’s hard not to eat extra crap. We’ll see how it goes.
Deadlifted 485x6! Another nice PR
Deadlifted 495x5! Lowest weight this week was 169.
Not a great month of diet/exercise… Since the week before Easter I’ve kinda been eating whatever, also my brother came home from Alberta for 10 days so we went out drinking a few times… Also I was really bored with the lifting I was doing, decided to totally switch everything up, now I’m doing more full-body type stuff, lots of supersets, make myself really work hard the whole time, really enjoying that so far and realizing I am very out of shape, cardio-wise. I have three different workouts that I rotate through now that all kinda hit everything.
Also, life-PR - got engaged yesterday!
Thought I’d give a little outline of what it is I’m doing now for anyone following along (which I think is no one, but I want it written down so I know if I look back at it). It’s completely different from anything I’ve done before, basically I was bored with what I was doing and wanted to switch it up. So it’s full body every day, lots of supersets and such, making myself actually work hard the whole workout. The point is to do something different, and to work on some things I suck at.
The main thing is that I’m basically out of shape, cardio-wise, but I don’t want to do cardio. I am generally okay in the lower rep range, and I take long rests and such, I want to improve my energy systems is I guess what you could say. Actually be fatigued the whole workout, work in the higher rep range more, kick my ass basically.
So it’s three different days I rotate through, taking days off when necessary. I chose the exercises because I feel they work well together, I don’t do too much of anything on one day that it affects my other days, and sometimes just because it’s convenient to put them together. Also I warm up every day by doing 6-7 minutes on the elliptical (I just go until it says I’ve burned 100 calories). I’ll post the weights on anything I really care about weights on. What I’ve done the last three days:
Saturday - Squat focus / other full body
Squats SS with Chinups
Squat - 45x20, 135x20, 185x10, 225x10, 255x10, 285x7. And I do 10 chinups between each set. My best squat is 315x10 but with the extra work before and overall exhaustion my weights have taken a hit.
Incline BB press - 3 sets. I usually do Incline DB superset with DB row here, but my upper back was torched from deadlifts the day before.
Tricep pushdowns SS with Cable curls - 4 sets each.
Sunday: Bench focus / other full body
Bench press SS with Wide neutral grip cable rows
Bench press was 45x20, 135x15, 185x10, 225x10, 255x8. Again bench top set weights took a bit of a hit with all the extra work beforehand. Also I’m not as good when I go above 5-6 reps, hence why I’m doing this.
Push press SS with light paused squats, same weight as the push press but 10 reps each set.
Push press weights: 45x10, 95x6, 120x5, 140x5, 160x5.
High rep leg press / Calves on leg press / Standing calf raises - 3 sets each
Different arm stuff
Monday: Deadlift / back focus
Deadlift - 135x10, 225x5, 315x5, 405x3, 455x2, 495x1, 530x1, 405x11 (sometimes I drop down to 315 after the heavy set and do 20 )
DB Shrugs
Cable Rows
Reverse fly
Ab Rollouts SS with Lateral raises, then a couple sets of lateral partials at the end.
So that is that, I’m liking it a lot, mostly because it’s totally different than what I’ve done before, and because I actually have to work hard the entire time I’m there. I have noticed I catch my breath faster than I did when I started these workouts, so that’s good. And I weighed in at 175 this morning, think I’m going to get to just below 170 and stick around there though, I seem to do/feel/look better at that weight.
Deadlifted 515x2, then 315x22, then got in trouble from the new Fitness Manager for making too much noise 
Realistically I can see why a set like 315x22 is excessive at a commercial gym, so I let it go at the time then went and talked to her after my workout because I don’t want it to become an issue and I still want to be able to deadlift there. I just told her I can see why she would have a problem with that set, I won’t do anything crazy high rep like that anymore, I’ll try to be quieter but I still am going to be deadlifting once a week and my top couple sets I can’t really safely set it down “lightly.” Seemed like she accepted that, good talk, we’ll see if anything comes of it in the future.
Deadlifted 515x3 today, pretty nice PR, going to get that 545 soon! Also, weighed in at 171 this morning, so that’s triple bodyweight for a triple, felt good.
If you’ve followed this log at all, you may have seen me mention I am awful at overhead press. As in, my strict OHP is at, or just under, half of my bench press. Also I had never spent any time doing push press, so I had never in my lifting career pressed my bodyweight over my head, strict or otherwise.
Well, I’ve been working on push press, and today I did a fairly easy 175x3, at a bodyweight of 171. I realize a bodyweight push press is not very impressive, but it’s still a milestone that I will gladly take! And I’m pretty confident I’ll get it for 4 next time and 5 the time after that.
[quote]G1579 wrote:
If you’ve followed this log at all, you may have seen me mention I am awful at overhead press. As in, my strict OHP is at, or just under, half of my bench press. Also I had never spent any time doing push press, so I had never in my lifting career pressed my bodyweight over my head, strict or otherwise.
Well, I’ve been working on push press, and today I did a fairly easy 175x3, at a bodyweight of 171. I realize a bodyweight push press is not very impressive, but it’s still a milestone that I will gladly take! And I’m pretty confident I’ll get it for 4 next time and 5 the time after that.[/quote]
Congrats dude! I’m with you on OHP, I neglected it for a long time but finally making an effort on it now.
[quote]Spidey22 wrote:
[quote]G1579 wrote:
If you’ve followed this log at all, you may have seen me mention I am awful at overhead press. As in, my strict OHP is at, or just under, half of my bench press. Also I had never spent any time doing push press, so I had never in my lifting career pressed my bodyweight over my head, strict or otherwise.
Well, I’ve been working on push press, and today I did a fairly easy 175x3, at a bodyweight of 171. I realize a bodyweight push press is not very impressive, but it’s still a milestone that I will gladly take! And I’m pretty confident I’ll get it for 4 next time and 5 the time after that.[/quote]
Congrats dude! I’m with you on OHP, I neglected it for a long time but finally making an effort on it now. [/quote]
Thanks man! I feel like I need to get it to at least something like 205x5 for it to not be ridiculously low compared to my other lifts, but at least it’s going up. I am being a little careful though because I’ve strained my neck once or twice doing OHP.
But more importantly, DL PR coming soon 
[quote]G1579 wrote:
Deadlifted 515x3 today, pretty nice PR, going to get that 545 soon! Also, weighed in at 171 this morning, so that’s triple bodyweight for a triple, felt good.[/quote]
If you did 515 for 3 I can guarantee that you can do at least 550 dude, probably more lol.
Dear jeezus that strength to weight ratio. Killing it
[quote]csulli wrote:
[quote]G1579 wrote:
Deadlifted 515x3 today, pretty nice PR, going to get that 545 soon! Also, weighed in at 171 this morning, so that’s triple bodyweight for a triple, felt good.[/quote]
If you did 515 for 3 I can guarantee that you can do at least 550 dude, probably more lol.[/quote]
lol I would think so too but I seem to get worse real quick as I go above those weights and go for a max. I believe it is something with my setup, because usually the second rep feels lighter than the first (if I can get the first without it being a crazy grinder).
[quote]ryanbCXG wrote:
Dear jeezus that strength to weight ratio. Killing it[/quote]
Thanks man! I seem to do best just above 170, going below that I start to lose significant pressing strength, and going above that really does not seem to help me much.