Tallest Person on This Site at 6'9''

Training Training Logs
101

First Week back in Gym

Joe Gaglione program WEEK 1

Sun 23.10.11
Box Jumps 53
Fr Sq up to 826
Snatch grip rack pull up to 1606
BB Split Squat up to 706
Chin Tucks, Planks, and Deadbugs

Mon 24.10.11
Bench up to 708
Weight Chins 12.5kg4,4,3,3
BB Rack Row up to 656
JM Floor Press up to 3510 (didnt know technique)
Shrugs w 20kg kbs

Thu 27.10.11
BB Jump Squats w stick: tried up to 403-5. But 20kg felt better
Conv Dead up to 1406 super strict form
Kb Goblet Bulg Squat up to 30kg bell (just the one bell)
Kneeling Pallof + Pull Throughs

Fri 28.10.11
Clap push ups 53 (probably couldnt really do these properly but was making a noise/clap!)
Military 508, 4038
BB Rack Row up to 706
Db Seated OHP w pause 12.5312
Db Row 25,27,3010

Sat 29.10.11
Prowler pushes Only really space for 10 yards! so I loaded it up to 150kg
Push ups 27

102

WEEK 2

Sun 30.10.11 (bw 116)

Box jumps 5 sets up to 36"3
Front Squat 9033, 825 Well within limits
Snatch Grip Rack 1703 (bloody grip!), 1503*5
Squat with 20kg chain weight (never used chains before so curious) - up to 120 (total weight)*1
Seated Rounded back GMs up to 60kg (just trying them out - felt more in abs)
Ab Pulldowns tons of sets

Mon 31.10.11

Weighted Chins Bw 120kg+13kg=133kg total weight 4,4,3,3

Tue 1.11.11
AM
Bench 758, 65,60,608
BB Rack Row up to 806 w pause(ish) at top
JM Press (kind of) up to 408
Shrugs 20kgdb315
Tall kneeling Pallof
Cable One Arm Rev Flye

PM
Max set kip chins*14 at 119kgbw

Wed 2.11.11
AM
Max set Push Ups*28

PM
Kip Chins 4*8 in circa 8-9mins

Thu 3.11.11 (bw 118)
AM
Jump Sq and stick 30kg 82
Conv Dead (no hook grip) 135,150,1605 nice form, easy
One Leg Squat off box 36
Side Bridge 325s
Straight Leg Pull Through Stack315

Fri 4.11.11 (bw119-120)
AM
Clap pushups (kinda) 53
Military 556, 50,45,406
Weight Chin bw+10,15,20,25,301 (the +25 and +30 were possibly not full ROM)
Seated db Ohp w pause 15s 215
DB Row 27,30,35*10
Face Pull and Tri Pushdowns

Sat 5.11.11
AM
Kip Chins (10 mins) 9,9,8,8 Hard perhaps bcos bw as high as 122kg today

103

WEEK 3 Gaglione program

Sun 6.11.11 AM
Box Jump to 36" 33
Anderson Fr Sq 20,30,40,50,60,70,80,85,90,95,1003
Speed Conv DL 60s rest between reps 8*1 w 100,105,110,115 (2 sets each)
BB Rollouts, Single Leg Glute bridge, Quad Chin Tuck

Mon 7.11.11 PM
Weighted Kip Chins +13.5kg (total weight 137kg) 4,4,3,3 (3mins rest)

Tue 8.11.11 AM
Floor Press (ring finger on rings) 60,65,70,75,80,853
Db Bench 258,27,306, 22.520
DB Chest Supported Row 25,27,30,3510
Prone Db Shrugs 7,10,1212
Zottman Curls 10,12,10*12
Band Ab Pulldowns 3 sets

PM
Kip chins 1*15 at 123kg

Wed 9.11.11 AM
Push Ups 1*28

Thu 10.11.11 AM
Depth Jumps 63
Box squat (high box well above parallel) 60,70,80,90,100,110,120,130,1401-3

These were all pretty awful and I wasnt doing it properly. Once I got above 110 it was just shocking. I can’t sit back onto the box even with light weight. Very confused what to do going forward - need to start foam rolling, dynamic stretching and static stretching again. I could stop all box squats, all back squats (go back to front squats - been yo-yoing back and forth all my training life), keep box squatting til I get it right (with the help of video feedback and T-Nation).

PM
Chins 9,9,9,8 in just under 10 mins 123kg bw. (FAIL - was meant to be 4*9)

11.11.11 Bw 122kgish

Inside of 24hrs I’ve done a complete u-turn and changed programs. Based on my problems with back squatting, and box squatting in particular, I’ve decided Westside isn’t appropriate at the moment - particularly as I have no doubt I can get a whole lot stronger on a strength training program - why add complexity before I need it?

Started Juggernaut program today:

Front Squat (not as per program but to find a max)
902, 100, 105, 110, 1151 PR

Bench (pinkies on rings)
50510, 1*24 Pumped

Seated OH Rack Lockouts (head height) up to 60*8

BB Rack Rows up to 90*6-8

Shrugs 24*13etc, Kneeling Pallof

Sat 12.11.11

Kip Chins 9,9,8,8 in 8-9mins

104

hey man, glad to see youre getting back into it. where are you training?

105

I’m down in Brighton in a MMA gym (not that I do any of that stuff!). Its decent bcos they’ve got trap bars, a set of 10kg chains (each), various heights of boxes, heavy medicine balls etc

You still down in West Wickers? Judging from the fact you’re using a 65kg db I’m guessing not!

106

WEEK 4 BACK IN THE GYM

13.11.11 Sun

Box Jump to 36in 5*3

Conv DL 5-3-1 5+ week 142.5*12 in 37s (easy-ish, good form)

Back Sq 1252, 1301, 1351 (good form), 140F (failed in hole) (focussing on keeping chest up and elbows pushed forwards - maintained this but felt awkward)

Front Squat is now on 115kg so this is a 85.1% front to back ratio. Would require 153 front for a 180 back. 170 for a 200 and 187 for a 220. Not the best way to increase my back squat then!!

14.11.11 Mon

Chins 125.2bw + 15kg = 140.2kg total weight = fricking heavy *4,4,3,3

Pistols 4*6

15.11.11 Tue AM

Juggernaut Military day

Mil 35410, 1*19

Speed Bench (3 grips) 4593

Db Bench up to 25*8 (not feeling it)

Db Chest Supported Row
30310

Db Overhead sit up
5kg dbs 310

Circuit of Shrugs (24312), face pull, tri pushdowns

PM

Chins 1*15 at 124.5kgbw

16.11.11 AM

Chins 4*9 at 125+kg (3,3.5,4mins rest)

PM

Push Ups 1*27 at 126kgbw

17.11.11 AM

Juggernaut Fr Sq 60410, 1*20

Speed Conv DL/Max DL! 60,70,80,90,100,105,110,115,120,125,130,135,140,145,150,155,160,170,180,190,200*1!!! Really need to work on keeping hips down and using leg drive but didn’t have a problem with the upper back rounding.

Bulg Db SS 10,15,208
SLRDL Db 10,15,208

BB Rollout w 40kg 3 sets

18.11.11 AM

Juggernaut Bench 47,525, 57210, 5724 good

Rack Row up to 92*8 not happy with form

Oh Seated Rack Lockouts up to 62*6

DB Row 30312

BB Shrug 40,50,60,70*10

Face Pull, Tri pushdown, kneeling pallog

Too many exercises maybe…

Sat 19.11.11 PM

Kip Chins 9, 10?, 8, 8 in 10.5mins Bw 124-5

107

WEEK 5 BACK IN THE GYM

20.11.11 AM

Box Jump 42inch 3*1

Conv Dead (5-3-1 3+ day) 150*12 [took 40s]

Speed Back Sq 60kg (big weight! - 45% of max) 8*2 in 7.5mins

Suitcase BB Dead (from just below knee - held at lockout) 60,70,80*6ea

Pistols 3*6ea

21.11.11 AM

Kip Chins BW (123-126) + 15.5kg = total of 140-142 4,4,3,3 in 11.35 mins (scales are weighing inaccurately)

22.11.11 AM

Juggernaut Mil 40210, 1*19 (too close to failure)

Speed Bench 4793 (back was coming off the bench here [only points of contact with the bench are butt and head] - I like this - powerful)

Felt good so decided to go for a sorta max with pinkies on rings: 57,67,7,82,87,92,971 Pleased with this. Everything apart from the 971 went up nice and smooth - GOOD. The 97 wasnt a massive struggle but it did stick a fair bit. I reckon I would be good for well over 100 if I had been fresh and especially once I get used to bringing my grip out further to maximum competition width.

Db Chest Suppt Row 25510 (Lats were very tired from benching!)

Db OH Situp 7.5310

23.11.11 PM

Kip Chins 9,9,9,9 total time 10:37

24.11.11 AM

Seated Box Jumps up to 36"23 (forgot to check height of box sitting on)

Juggernaut Fr Sq 70210, 1*18 REP PR

Speed DL 10581 45s rest

Db Bulg superset w Db Slrdl 7.5,12.5,17.5,22.5*8

Med ball rollouts and band ab pulldowns

FRIDAY 25.11.11

Bench 65*20 (pinkies on rings) REP PR?

Rack Row up to 95*8

Seated OHP Top of head Mil up to 65*6-8

Kb shrugs (20-24), Rear delt 1 arm flye (4-6kg)

Face Pull+Kneeling Pallof

SAT 26.11.11

Kip Chins 9,9,8,8

108

WEEK 6 BACK IN THE GYM

SUN 27.11.11

Box Jump 36" 4*4

Conv Dead 157.5*13 (11 took 42s)

Speed Back Sq 67.5 (50% of max) 8*2 Gruelling! (Nah not really)

Suit BB Dead from below knee 60,70,80,85*5

Single Leg squat 4*6

TUE 29.11

Juggernaut Mil 45*18

Weight Chins bw +16kg 4,4,3,3

Speed Bench 5093

Bench (pinkies on rings) 60,70,801, 906 REP PR

Chest Suppt Row 254-510

Db Sit ups 10kg dbs 3*8

WED 30.11

Kip Chins 4*10 total time c.11 mins Easy

THU 1.12.11

Seated Box Jumps 36"*3,4,5

Front Sq 77.5*20 REP PR predicts a max of 129 (for what that’s worth)

Speed DL 11081

BB Rollout 40kg 3 sets

109

The tallest T-person I knew of before you is six six. He taught me that six six is really five eighteen.

So I guess that makes you five twenty-one.

Sav!

110

Wooo A girl posted in my log - Im all excited now.

5 foot and 18 inches, and 5 foot and 21 inches. Nice way to put it I might use that in future just to confuse people when I get the inevitable ‘how tall are you?’ question.

I’m actually lying btw. I’m not 6’9, I’m 6’8 and 3/4s. Im rounding up.

111

[quote]ros1816 wrote:
Wooo A girl posted in my log - Im all excited now.

5 foot and 18 inches, and 5 foot and 21 inches. Nice way to put it I might use that in future just to confuse people when I get the inevitable ‘how tall are you?’ question.

I’m actually lying btw. I’m not 6’9, I’m 6’8 and 3/4s. Im rounding up.[/quote]

Rounding up is legit.

I’m not EXACTLY five seven… but I’m taller than five six.

112

DELOAD WEEK - BORING - WEEK7 back in gym

Fri 2.12.11

Bench 35,45,55*5 (doing a silly ballistic thing where it leaves my hands at the top and I catch it, messing up grip width)

Pendlay Row up to 80*10

OH Rack Lockouts 50*5

Shrugs to 2010 2410

Db Rev Flye 6310

Pallof and Tri Pushdowns

Sun 5.12.11

Box Jump 36"45

Pendlay Row to 100*2

DL 80, 100, 120*5

Speed Back Sq 7082 in 6mins

Ab Pulldowns

Tue 6.12.11

Weight Kip Chins BW(=idk)+16.5kg *4,4,3,3

Mil 30,35,40*5

Bench 5283

Oh sit ups 5310-12

Wed 7.12.11

Kip Chins 4*10 in 11 mins

Thu 8.12.11

Seated Box Jump (v low box = perhaps 10in?) to 36in 3*3 hard

Fr Sq 45,55,65*5

DL 11581

BB Rolls 4038

Single Leg Sq 3*6

113

WEEK 8 Back in Gym start of Cycle 2 Juggernaut program

FRI 9.12.11

Juggernaut Bench 6048, 1*25 REP PR

Pendlay Row up to 90*6

Rack Top half OHP 67*6

Shrugs to 28*10, Rev Flye to 6

Pallof

SAT 10.12.11

Box Jumps 42"*3,3,5 44"*1 PR

5-3-1 Conv Deadlift 145*16 (I think - didnt really care)

Speed Back Squat 7282

Db Bulg SS up to 30*6

Clean and Push Press (randomly) 80, 85, 90, 95*1 PR
(Upper Body is strongest ever right now. I used Lats really well, Top Half Seated Rack OHP has helped lockout a lot I think, still didn’t maintain tightness in core though and I arched back)

Ab Pulldowns

SUN 11.12.11

Kip Chins 10,10,9,9 3 mins rest

MON 12.12.11

Juggernaut Military 4048, 1*20 REP PR

Speed Bench 4793 first 3 sets were close grip and second 3 sets were medium grip and both felt pretty shitty. But wide grip (pinkies on rings felt really good). I also find it difficult to touch my chest using close grip.

Chest Supported Row 25,2710, 303-4*10

OH Sit up 7.5310

Face Pull + Tri pushdown

Wed 13.12.11

Weighted Kip Chins bw+17kg (total weight 145kg) *4,4,3,3 in 12 mins (Problems holding it at the top = does it still count I wonder? Grip also slipping because using a very smooth scaffolding bar so I reset between reps ie re-gripped).

Thu 14.12.11

42" seated box jump 3*1

Juggernaut Front Squat 70 48, 120

Speed DL 120111

Pistol 3*6

BB Rollouts

114

Subbed since I feel your pain trying to fill out a large frame.

I am 6’5". Here is my journal.

http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/tall_powerbuilders_log?pageNo=0#4960180

115

WEEK 9 back in gym. Week 6 of Juggernaut Method

Fri 15.12.11

Juggernaut Bench 67 48,120

Chest Supported Row 30 5*11

Wide Grip Bench up to 95*2

OH Rack Lockouts 70*4

Rev Flye 7 + Shrugs 28*8

Pallof

Sat 15.12.11

Kip Chins 11,11,10,10 in 14-15 mins (took my time)

Hang Clean and Push Press 70,80,90*1 easy (just messing about. No warmup)

Sun 16.12.11

Box Jumps 36,42*1, 44"2F so did:

36" weighted box jumps: 3kg dbs 2, 4kg,5,6,7,8,92 10kg*3 (failed on 4th = ouch)

5-3-1 Conventional Deadlift 152*15 taking my time

Speed Back Sq 6782 in 6’40

Back Sq 1003, 1102, 120, 130, 140, 145*1 (+10kg in 5 weeks with only speed back squats and front squats)

Ab pulldowns + Plank supersetted

Mon 19.12.11

Weight Chins +17.5kg (bw 126 = total weight 143.5) 4,4,3,3 in 11.5 mins. Done at the gym so could use a thinner bar and hold the top position.

Tue 20.12.11

Juggernaut Military 47.5 28, 117 (should’ve stopped at 15!)

Speed Bench 50 9*3 Lacked speed

Bench (pinkies on rings) 8010 (shouldn’t have done this unnecessary - not as good as 8012 done a year ago)

Chest Suppt Row 30kg512

OH Sit ups 10kg 310 too heavy

Wed 21.12.11

Chins 4*11

Thu 22.12.11

(Missed a day of training here but did do:) Kip Chins 1*16 (I was expecting more - they havent moved upwards much since 6.11.11 or Week 3 of THE RETURN)

Fri 23.12.11

Seated Weighted Box Jump (Medium Box) to 36": 3,5,6kg 2, 8kg dbs3

Juggernaut Front Squat 80kg 28, 115 in 47secs (a few left in the tank but still not very impressive)

Front Squat 90,100,110,117,120*1 PR (knee cave and slight medial irritation) - this was not very impressive progress (only+5kg) since 11.11.11 (Week 3) but I was fatigued

Speed DL 110101

DL Singles 140, 160, 180, 200, 210*1 (on these my hips were high despite starting in a low position but my lower back was in a good position, the upper back didnt round, the bar didnt come away from the body, and the torso was nicely forty degrees rather than near parallel! so some positives - I’ve never attempted this weight on conventional before so I guess that makes it a PR as well. Im sure I could have done 220kg but not sure about the 240 I feel I should be on, even if I had been fresh)

I really shouldnt have been doing some conservative/fatigue-state maxes but they make good progress markers.

116

WEEK 10 Back in Gym / WEEK 7 of Juggernaut Program

Sat 24.12.11

Jugg Bench (pinkies on rings) 70*20 REP PR

Clean and Mil 60,65,70,75*1 TIED PR (last time I did this was July2010 at a heavier bw as recorded on page 1 of this log)

Seated OH Rack Lockouts from temple 57*12

Chest Supported Db Row 30513

Db Bench 10kg dbs!! *50 only!!

Shrugs 28312 Rev Flye 8s were too heavy unless done unilaterally

Pallof up to 9, Face Pull

Mon 26.12

Kip Chins 11,11,10,10 in 10.28 mins

Tue 27.12

Box Jump 36" 5*3

5-3-1 Conv Dead 162*8 took 60 secs mainly because plates kept falling off the bar as I dropped every rep. All reps nice form and fast but capped at 8 because of fatigue (felt terrible for 48 hours after Sat’s session)

Speed Bk Sq 7582 in 6.40 mins

BB Rolls 3 sets

Wed 28.12

Mil 52.5*16 REP PR (gives predicted 1rm of 80 for what that’s worth - but I did lean back too much on last few reps)

Speed Bench 5593

DB Chest Suppt Row 30514

Oh Situp w BB 10,12,15*10

Thu 29.12

Chins 4*11 kinda - using playground apparatus and grip kept going

Fri 30.12

Kneeling jumps to vj/broad jump 5*3

Fr Sq (Juggernaut method) 87.5*13 REP PR Upper back went, legs were fine

Speed Dead 125kg91

Front Squat holds 60,100,120,140,160,180 Could only hold 180 (at lockout) for 5-8 secs!

Back Squat lockout holds up to 240kg - took it for a few steps back and then racked it (felt my lower back straining down right side [always that side] - I’m gonna be sore for a while)

BB Bulg Split Squat up to 70kg*5 each leg

117

I’ve got you tied for height, sir.

118

My weight today: 127kg/280lb

My training age: since March 2009, with lengthy break in 2011

My current lifts (none of these are maxes - I have 5-10% more in me [and a lot worse form!])

Dead 210kg /480lb
Back Sq 145 /320lb
Front Sq 120 /270lb
Push Press 95 /210
Bench 90/210*6
Military 75/165
Kip Chins at 125/280lb: 16 reps

My diet
1 can tuna mayo sandwich
3-4* 60-70gcheese n pickle sandwiches
Pasta, can tuna, pesto
4 Eggs, 6-70g cheese, Can of Beans
Training days: 2 shakes of 45g prot, 80g maltodextrin, bcaas, creatine

119

DELOAD WEEK - WEEK 11 Back / Week 8 of Juggernaut Program

Sat 31.12.11

Watching too much World Strongest Man!

BB Push Press 70,80,901, 95F :frowning:
Db Push Press 40kg5
Kb Push Press Couldnt do (technique=?) so KB Snatch 40kg3

One hand Deadlift 80,90,100,1101 :slight_smile:
One hand BB Suitcase Deadlift hold 90kg20seconds each hand :slight_smile: - might have to try this with one in each hand at the same time - then try walking with
Trap Bar walk out and back maybe 25ft total 140, 180kg :slight_smile:

Bench 40,50,605
OH Seated Lockouts 506
BB Shrugs 50kg310 Incline Chest Suppt Rev Flyes 5kg310
Pallof, Face Pull 2 sets

Rowing machine 10*100m with 50secs rest

HAPPY NEW YEAR - my new year’s resolution= stick to the program!

Mon 2.1.12

Kneeling jump into Box Jump 42 to low box (20"?) 11 to 36" box
Weight Chins (little kip) 5kg 4,4,3,3
Dead 85,105,1205 [In the middle of these this snuck in - 105,1101 PowerClean. New Years resolution broken already!!]
Speed Back Sq Close Stance 6042
Wheel Rollouts 3 sets

Wed 4.1.12

This was meant to be the Military Press deload workout but it turned into this bizarre chalk-scattered monstrosity - so much for the deload week!

One hand deadlift 70,90,115,120,125,130,135,140,145,150,1551, 160F (that’s 11 sets) [WOW - I thought 110kg was my max on these on Saturday. What a difference a load of chalk and the hook grip makes!]

BB Farmers pick and walk for a bit 70,80

2 BB pick 100 each bar = a 200kg lift - a bit like a trap bar deadlift

BB Suitcase deadlift 110,120,130 (terrible form)

Ran around with 40kg dbs for 70secs (Kind of like a farmers walk I guess)

Thu 5.1.12
Power Snatch 40,50,60,70,751 80F meh
Mil 27,35,425
Speed Bench 4063
Kip Chins 45
Chest Suppt Row 25310
Oh Situps 3 sets 10kg bar

Fri 6.1.12

Kneeling Jumps 6-8*3 (some into a broad jump)

Front Sq 45,55,67

2 Hand Pinch grip Deadlift (weight listed does not include bar weight and is pinching a fairly thick rubber 25kg plate) 603, 651-2
I think I’m going to stick with this for my weekly grip exercise. I’m going to try and be like this guy:

Front Sq Iso hold at lockout (for abs) 6020, 8020, 10030secs, 12020secs

Prowler rope rows (done seated on floor) into Prowler pushes 15-20ft each way: up to 184kg for the row, 224kg for the push. Pretty much my limit, but it was done on carpet that kept rucking up.

zzzzzzzzzzzZZZZZZZZZZZZZZZZZZZZZZ

120

8.1.12 Strongman Sunday

Log Clean and Press 58,68,78,83,88*1

Farmers Walk (Pick then walk 10 metres) 90,110,130 each hand. Total pick 260kg. Farmers bars were somewhere around mid shin. Tried 145 and 140 each hand and wouldnt leave the floor (not sure if it was a grip thing but more likely to be a deadlift strength thing)

Stones 135kg1 to circa 150cm platform, 1352 to circa 120cm platform. 160kg wouldnt leave the ground.

Db Push Press 403,42.51,45*1. Couldnt get the 50kg. Makes sense if push press max struggles to hit 100.

Tyre flip 320kg tyre*5. Off the ground was the easy bit.

Axle 100kg straight clean (no continentaling). Grip was fine for this. Couldnt clean the 110 so had to continental awkwardly.