SQUAT
Narrow stance squats, stopping at pins
135x5
225x5
270x5
300x5
315x5
GMs
270x6
275x6
Curls
90x8
100x8
105x6
105x6
I had more in me, but I felt like stopping there.
BENCH (yesterday)
Flat bench
135x5
200x3
225x3
245x1
270x1
270x1
270x1
270x0 touched too low on the sternum and had to dump it on my stomach…
Seated military press
135x10
155x6
170x5
170x5
155x6
My shoulder is bugging the shit out of me. That’s what I get for not doing my pulling, I guess. I’ll give it another rest when I hit 300.
BACK (yesterday)
Deadlifts
I used a mixed grip, but the weight on these is so embarrassing I’m not even going to post it. I did five sets of 5-8 reps.
Fatboy pullups
BW 3x10
Curls
95x8
105x6
115x6
115x6
That’s it. Shoulder feels better, lats feel traumatized.
While I was doing the FB’s I was pretty blase (i.e. “this is bullshit this is too easy”) but the soreness the next day has made me a believer. Not that I’ll stop doing rows or anything.
[quote]LUEshi wrote:
My shoulder is bugging the shit out of me. That’s what I get for not doing my pulling, I guess. I’ll give it another rest when I hit 300.[/quote]
From experience, I would switch the bench press to floor presses until the shoulder pain subsides and you correct your structural balance.
[quote]LUEshi wrote:
But the whole fat-loss thing, well, aren’t you bulking? Or did I miss something in the thread?
Ehh…I’m trying not to get any FATTER, if that makes any sense. Basically just trimming down a bit while pushing my numbers up until September 15th. I updated my profile to reflect this.[/quote]
What you gonn do after sep 15?
Y’know, I tried floor presses, and they hurt even WORSE than normal bench presses. I didn’t know why, figured I must have been doing them wrong and dumped 'em from my program. Looks like I’ll have to take another look at them. I also have a really hard time doing close grips; I think the close grips did more damage than anything else.
I know I need to train triceps a hell of a lot harder than I am now. A few token sets a week isn’t really doing much for my bench numbers and lately it hasn’t been even that. The problem is just finding something that doesn’t tweak my joints. I was thinking about trying pin presses today. I’ve done them before and never had a problem.
I’m kind of pissed off, frankly, because I am literally a cunt-hair away from achieving a goal I’ve had for the past year.
Switch to a conventional bodybuilding routine and go for broke in terms of fat loss for a month or two. Then start the process all over again, only not eating crap.
SQUAT
Low pin squat, narrow stance
135x5
225x5
270x5
300x5
320x5
GMs
275x6
275x6
275x6
That was it.
[quote]LUEshi wrote:
What you gonn do after sep 15?
Switch to a conventional bodybuilding routine and go for broke in terms of fat loss for a month or two. Then start the process all over again, only not eating crap.
That was it. [/quote]
Man, that makes no sense. There isn;t much fat loss to expect in 2 months apart from water and glycogen loss and a few pounds of fat when you’re over 20%. You’ll drop from 240 to 230 or so and reload your glyc and water when you come out of the diet.Unless you’re going on for a protein fast of sorts, is that what you’re doing?
Why not start dropping calories with your existing program first with cardio and metabolic conditioning instead of overhauling everything and losing all the strength you’ve gained. I’d set aside around 6 months to get your body fat down and look more like a bb’er.
[quote]tribunaldude wrote:
LUEshi wrote:
What you gonn do after sep 15?
Switch to a conventional bodybuilding routine and go for broke in terms of fat loss for a month or two. Then start the process all over again, only not eating crap.
That was it.
Man, that makes no sense. There isn;t much fat loss to expect in 2 months apart from water and glycogen loss and a few pounds of fat when you’re over 20%. You’ll drop from 240 to 230 or so and reload your glyc and water when you come out of the diet.Unless you’re going on for a protein fast of sorts, is that what you’re doing?
Why not start dropping calories with your existing program first with cardio and metabolic conditioning instead of overhauling everything and losing all the strength you’ve gained. I’d set aside around 6 months to get your body fat down and look more like a bb’er.
[/quote]
Okay. That could work. What do you mean by “metabolic conditioning”, though?
The intertubes went down again at our house and I had to fork out a shitload of money to get it up and running, since our previous ISP kicked us off the hub. Training has been good but somewhat haphazard lately. The only real highlights are-
*185x3 seated military press
*275x1 for multiple sets; went up like a feather.
*Shoulder is no longer bothering me. God was just punishing me for not doing shrugs and rows
I’ll squat today.
SQUAT
High bar, narrow stance blah blah blah
135x5
225x5
270x5
315x5
330x5
GMs
275x6
275x8
Stiff leg deads
An embarrassing amount for two sets of eight
I’m gonna ditch the pin squats. I like them but they fuck up my balance out of the hole and I don’t have the money for a new spine. Hams are feeling torched though.
Last little while has been a mixed bag; shoulders and arms are definitely thicker since March, strength has gone up in all my movements but my diet for the past couple weeks has sucked balls. Two meals a day, too many carbs and not enough protein, etc. Just got paid so I’ll try to get the bills squared away and do some shopping.
BENCH
Flat barbell bench
135x3
200x3
225x3
250x1
275x1
275x1
275x1
275x1
Seated military press
135x10
155x7
170x5
185x3
185x3
Pin presses
135x3
225x10 (I think…damn near blacked out halfway for some reason)
255x6
275x3
SQUAT
Narrow stance squats
135x5
225x5
270x5
315x5
335x5
GMs
275x6
275x6
Stiff leg deads
3 sets of 6-8
EZ bar curls
95x10
105x8
115x7
Might do some more curls tonight. Thought I might bench too, but I think I’ll do it tomorrow.
BENCH
Flat barbell bench
135x3
200x3
225x3
250x1
275x1
280x1
And that was it. Had to go to work. Got some nice speed on my last set but I definitely fell out of my groove. Probably because I was in a hurry.
So some shoulders, tri’s and back tomorrow. I’ll get some wide-grip pullups in there, since I haven’t done them in ages.
SHOULDERS AND TRI’S
Seated military press
135x15
155x7
170x4
170x3 WTF…
Then I just did a buttload of lateral raises and one arm tri extensions. Took me about half an hour.
Cleaned up my diet some, still need to go to the market, gonna start doing cardio again.
SQUATS
Narrow stance
135x5
225x5
270x5
315x5
340x5
GMs
275x6
275x6
I’ll do some curls, deadlifts and rows when I get back from work tonight.
BENCH (today)
Flat bench
135x3
200x3
225x3
245x1
270x1 (VERY fast)
280x1
280x1
280x1 (grind)
Seated military press
135x10
155x6
170x5
185x3
185x3
185x3
Side laterals
3 sets of 12 with 35 pound plate
Overhead tri DB extensions for 8-10 reps and 3 sets
That was it. Shoulders feel good, but I was hitting a hard arch throughout all my sets and I think I tired myself out on the last few.
[quote]LUEshi wrote:
SQUATS
Narrow stance
135x5
225x5
270x5
315x5
340x5
GMs
275x6
275x6
I’ll do some curls, deadlifts and rows when I get back from work tonight.[/quote]
You seem to be doing a lot of weight on your Good Mornings compared to your squat. Do you keep your legs straight and go down to parallel with the GMs??
No, no. I do them bent-legged and sit waaay back, in a fairly loose style. I feel like this hits my hams and glutes harder.
SQUAT
Narrow stance
135x5
225x5
270x5
315x5
340x5
Had to go to work. Did a couple sets of front squats for the hell of it. 225 went up like a chewtoy, but it absolutely KILLED my wrists. I’ll have to start lighter. Also did a few sets of deads from mid-shin when I got back from work; worked up to a couple sets of 315x6 and that was it.
BENCH
Flat bench
135x3
200x3
225x3
250x1
280x1
280x1
225x8
Seated military press
135x10
150x6
170x5
185x3
185x3
185x3
Again, three sets of 8-12 reps of side laterals and one arm DB extensions.
280 felt really heavy today, for some reason. Think I’m a little tired out from work. I might go back down to 270 and do a bunch of singles or doubles, depending how I feel next time.