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Training Training Logs
61

I Bodybuilder Shoulders, Week 1 - Monday 20 July 2010

Waking weight: 264.6

Top half seated overhead press from pins (damn that’s a mouthful) 3x3x1
Set 1: 135 (3x1)
Set 2: 165 (3x1)
Set 3: 175 (3x1)

High Incline Bench Press (6x3):
Set 1: 135 (3)
Set 2: 145 (3)
Set 3: 155 (3)
Set 4: 165 (3)
Set 5: 175 (3)
Set 6: 185 (3)

Push Press (1/3/x)
Set 1: 185 (1)
Set 2: 185 (3)
Set 3: 205 (1)
Set 4: 205 (3)
Set 5: 215 (1)
Set 6: 215 (3)
Set 7: 165 (13)

Abbbzzzzzzzz on the AbBbbb coaster: 3 sets of 10 I think.

First day on I,BB was a success. I am going to have a lot of getting used to the exercises, especially the partial ROM stuff. I am really good at using my stretch reflex to lift weight, but not so much at stretch shortening partial ROM stuff. The stuff from pins should be really good for my explosiveness though and will definitely help me when I get back to powerlifting.

I like the AMRAP sets at the end of the workout. It reminds me of 5-3-1…damn there I go gettin all nostalgic and shit.

At any rate, I think I’m really going to like the program.

-34-

62

I, Bodybuilder Shoulders Week 1 - Tuesday 21 July 2010

A1: Leg Press (5 x 1/3/x)
Set 1: 540 (1)
Set 2: 540 (3)
Set 3: 585 (1)
Set 4: 585 (3)
Set 5: 450 (15)

Good weight selection here. Back was slightly pained during first couple sets, but was fine for later sets. Hurting now though a few hours later.

A2: Leg Curl (5 x 1/3/x)
Set 1: 150 (1)
Set 2: 150 (3)
Set 3: 170 (1)
Set 4: 170 (3)
Set 5: 140 (12)

I felt like I completely dominated the weights here. The machine only goes up to 200 which could be a problem.

B1: Low Incline Bench Press from pins (5 x 1/3/x)
Set 1: 185 (1)
Set 2: 185 (3)
Set 3: 205 (1)
Set 4: 205 (3)
Set 5: 225 (1)
Set 6: 225 (3)
Set 7: 175 (15)

I experienced some shoulder discomfort here on the right side. Seemed to go away a bit in the later sets. I really got “into the zone” that CT talks about on the 2nd set here and had laser like focus. Felt like I powered the weight nicely. Hopefully the shoulder pain will go away.

I did two extra sets since I felt like I could.

B2: Seated Row (5 x 1/3/x)
Set 1: 200 (1)
Set 2: 200 (3)
Set 3: 220 (1)
Set 4: 220 (3)
Set 5: 230 (1)
Set 6: 230 (3)
Set 7: 180 (12)

These were hard. I’ve never had really strong lats and may have used too heavy of a weight. I wasn’t feeling the two extra sets here like I was on the incline BP, but since it was a circuit I went ahead and did them.

I think this exercise is supposed to be a Force Spectrum Ramp instead of a Ratchet Load, but the video had Sebastian doing a Ratchet Load so that’s what I went with. I will probably change it up next week.

C1: Tricep Extension from pins (5 x 3/x)
Set 1: 95 (3)
Set 2: 105 (3)
Set 3: 115 (3)
Set 4: 125 (2)
Set 5: 95 (~10)

These were hard an my form sucked. I need to probably drop the weight a bit and work on my form. Need to rewatch the video to make sure I do them right.

C2: Preacher Curl (5 x 3/x)
Set 1: 70 (3)
Set 2: 80 (3)
Set 3: 90 (3)
Set 4: 100 (3)
Set 5: 70 (14)

Currlzzzzzzzzzz…these were fun even though I suck at them. Oh well. My arms are fuckin swole right now.

Workout #2 was a success. I have a feeling I’m going to be experiencing some nasty DOMS tomorrow though. Off to bed to recover.

-34-

63

I, Bodybuilder Shoulders Week 1 - Wednesday 22 July 2010

A1: Top Half Seated OHP from Pins (7x2)
Sets 1-7: 185

A2: DB Lateral Raise (7x2)
Sets 1-7: 20x2

A3: Push Press (7x2)
Sets 1-3: 205
Sets 4-7: 185

A4: DB Front Raise (7x2)
Set 1: 20
Sets 2-7: 30

This circuit was brutal. I got into the zone on the second run through though and powered through. I started a little too high on Push PRess and had to drop the weight (perhaps by too much). Overall though it was good. My lateral and front raises suck–I;ve never been able to use a lot of weight on these and have stayed away from them in the past since they tended to hurt my shoulders with higher reps.

B1: High Power Pull (7x2)
Sets 1-7: 135

B2: Low Power Pull (7x2)
Sets 1-7: 185

B3: Upright Row (7x2)
Sets 1-7: 95

B4: Facepull (7x2)
Set 1: 60
Set 2: 75
Sets 3-7: 95

This circuit was NOT pretty. I have no idea how to do the power pulls, and just kind of did the best that I could with them from what I remembered from the video. I’m going to go back and watch the video again now that I’ve done them and see how I can improve.

Weight was too light for the upright row. Will go to at least 115 next week.

Facepull weight was good once I figured it out (95#).

So 3 days on and I’m loving it. The frequent workouts are kicking my ass, but in a good way and I like the short rest periods between the sets (tonight was no longer than 30 seconds, average was probably around 20). The metabolic demand from these workouts is 10 times what I was getting from my powerlifting training, where I never rested less than 2 minutes between sets, including for accessory work.

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I, Bodybuilder Shoulders Week 1 - Friday 23 July 2010

Waking Weight: 265.4

A1: [Dynamic Preactivation] Push Press (4-6x3)
135, 135, 135, 135, 135

A2: [Capacity Ramping] Seated DB OHP (4-6x3-5)
65x2 (3), 65x2 (4), 65x2 (5), 65x2 (5), 65x2 (2)

I chose good weight for the Push Press and felt like I was really activating my body for the seated DB OHP. I’ve never really been very good at Seated OHP and by the 5th set I was fried. The short rest periods really got to me there.

I got 4.5 sets and the goal was between 4 and 6, so not too worried there. Gonna use the same weight next week to see if I can bring it up to 6 sets.

B1: [Dynamic Preactivation] Power Snatch (4-6x3)
75, 65, 65, 65, 65, 65

B2: [Capacity Ramping] DB Upright Row (4-6x3-5)
30x2(3), 30x2(4), 30x2(5), 30x2(5), 30x2(5), 30x2(5)

The power snatch was interesting. Never done it before and not sure I was doing it right, but I was close. I was feeling a weird pain in my rear delt during this for some reason…maybe my weight was too high, especially for a dynamic preactivation? Upright rows were a little sloppy but I was lifting explosively.

Did 3 sets of abzzzz on the Abbbbbb Coaster after workout. I don’t think that thing is worth shit, so I’m going to start doing real ab exercises from now on. Somebody stole the fucking Ab Wheel at the gym though. Ghey.

Good, quick workout.

65

I,BODYBUILDER Shoulders Week 1 - Saturday 24 July 2010

A1: [Force Spectrum Ramping] Sumo Deadlift (5x3/X)
245, 265, 285, 315, 225 (10)

A2: [Force Spectrum Ramping] Leg Extension (5x3/X)
110, 135, 160, 185, 150 (15)

Sumo deadlifts were weak today cause I wanted to take it easy on my still injured back. Even the light weight felt very heavy, which was discouraging. Gotta get that slipped disc sorted out.

B1: [Force Spectrum Ramping] Chinup (5x3/X)
BW, BW+5, BW+10, BW+15, BW (7?)

B2: [Force Spectrum Ramping] Floor Fly (5x3/X)
20x2, 30x2, 35x2, 40x2, 30x2 (15)

haha my chinups are pathetic…but I was sore as shit in my lats the next day so I guess I’m hitting them. Floor Flys were interesting as I have never done them before.

C1: [Ratchet Loading] DB Hammer Curl (5x1/3/X)
45x2, 45x2, 55x2, 55x2, 40x2 (10)

C2: Decline DB Tricep Extension (5x1/3/X)
45x2, 45x2, 55x2, 55x2, 40x2 (15)

Currrrlllzzzz baby…ahhhh yeah! First time I had done DB curls in a looooooooooooong time. Felt this circuit in both my bicep and tricep.

Immediately after working out I caught a plane to England. Cheerio.

66

I, Bodybuilder Shoulders Week 2 - Monday 26 July 2010

[Activation Cluster] Top Half Seated OHP (3x1/3)
55x2, 75x2, 75x2

[Force Spectrum Ramping] High Incline Bench Press (6x3)
145, 156, 167, 178, 200, 222

[Ratchet Loading] Push Press (7x1/3/X)
187, 187, 204, 204, 215, 215, x

So this workout was absolutely shitty. I am in the UK for work for a couple weeks and had a difficult time finding a gym. Drove around for about an hour in Bristol looking for this one, and once I found it I wished I hadn’t.

If i was still powerlifting, it would have been a wet dream. This place was fucking awesome set up with bumper plates and had iron dropping everywhere, with a legitimate dungeon feel to it. Literally, I mean a dungeon…like I’m pretty sure this place used to house slaves back 500 years ago.

The thing is that I’m not powerlifting anymore and am doing gay bodybuilding shit, so I need fancy equipment. Just kidding, but for reals, they didn’t have a power cage or anything that I could use to create makeshift “pins” for the first exercise. They didn’t even have a seated military press with BB.

So I just picked up some DB’s and went from there. Not ideal, but still got some decent OHP work in.

Moved on to high incline BP…it wasn’t exactly high incline, more like 45 degree regular incline, but it was all they had so I did it. I was able to (unsurprisingly) move more weight. Weights were converted from kilos to pounds, with the exception of the first weight because they some reason had 50 pound plates lying around (not kilos).

Push Press was awful. Couldn’t figure out the conversions very well so I just kind of went by feel. Ended up being pretty close to my working numbers, but I just wasn’t feeling it and I had to get back to my hotel to make a dinner reservation so I skipped the max rep set.

Here’s to hoping for a better workout tomorrow. Gonna look for a gym more suitable for what I’m trying to do.

67

I Bodybuilder Shoulders Week 2 - Tuesday 27 July 2010

Ratchet Loading
A1: Leg Press (5x1/3/X)
572, 572, 660, 660, 528 (12)

Ratchet Loading
A2: Leg Curl (5x1/3/X)
154, 154, 176, 176, 143 (19)

Ratchet Loading
B1: Low-Incline Bench Press from Pins (5x1/3/X)
187, 187, 231, 331, 187 (17)

Ratchet Loading
B2: Seated Row (5x1/3/X)
198, 198, 220, 220, 176 (10)

Force Spectrum Ramping
C1: Triceps Extension (5x3/X)
88, 99, 105, 110, 88 (12)

Force Spectrum Ramping
C2: Preacher Curl (5x3/X)
77, 88, 105, 110, 88 (11)

Awesome workout tonight. I found a Fitness First here in the UK and when I went in they told me it was going to be 45 pounds ($70) for a 1 week membership. I told them to go fuck themselves and pulled out 25 pounds and told them that was the most I was going to offer, and threw it down on the table. They told me no, and I picked my money up and started to leave and they stopped me and told me they could work with me. So I gave them the money and started working out. Man it felt awesome to jew somebody down, but should I for real have had to do that? I’m just looking to lift for the next week, not buy a god damned new car.

Converting from kilos to pounds was necessary tonight as this was a proper gym. Moved my weights up on a lot of exercises this week, but not sure how good of a correlation it is since some of them were done differently and on different equipment.

Leg Press was about the same equipment, roughly, and I was able to do 80 more pounds for 3 less reps compared to last week, with my working sets much higher.

Leg Curl was done seated instead of laying down, which I think is a different motion. This machine also only went up to 80 kg (176#). Yawn. I destroyed it though and got 7 more reps (19 vs 12) with 3 more pounds of weight on the money set.

Low incline BP was only 5 sets this week instead of 7, as I was able to ramp up properly for my 3rd/4th working sets, but I also destroyed the money set here with 17 reps (+2 from last week) and 187 lbs (+12 from last week).

Seated row was performed on one of the Hammer Strength type equipments since they didn’t have a seated cable for for some reason. This machine gave me shoulder pain…definitely was not very ergonomic.

Tricep extension wasn’t from pins…I had to set up a bench in the low pulley station and reach over backwards to do this. It wasn’t too bad, but I want to do it right.

Same with preacher curl as there was no preacher curl bench in the facility (WHAT?)…just did a standing low cable pulley curl instead.

Overall I was very happy with this workout. Now time to get my PWO grub on.

68

So I finally have comments!
The seated leg curl IS different than they lying leg curl. When choosing leg curl machines the ones you should look for are the lying with a slight angle formed at the hip! Those work the hams the best!

Other than that, I’m glad you put your foot down in the gym - us Americans always need to keep Englishmen in check! jkjk, but for reals, good job on not giving them your hard earned money!

69

It was getting too tedious to keep track of two logs, so I just decided to put all my stuff into my I, BB log for now. I’ll drop back by here to give periodic updates though.

Log is here:

http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_ibb_log/vtballa34s_ibb_training_log?pageNo=0#3961232

I’ve just finished the first 4 weeks of shoulder spec training, and have really enjoyed it. My lifts have all skyrocketed (+40 lbs on high incline BP for reps!).

My weight has also gone from 264.6 to 270.6 as of this morning.

I start back phase Monday 16 August and am looking forward to it. I haven’t done a lot of back work in the past with my powerlifting training, and since its a bigger muscle than the shoulders, I’m hoping for similar (or better!) gains over the next 4 weeks.

Feel free to drop a line over in my other log. Peace bitches.

70

Alright, I’m back on 5-3-1. The I, BB program was good, but I was missing the Big 4. Damn excited to get back to it.

Tested maxes as of 4 December:
Bench: 325x3 (360 1RM)
Squat: 515
Deadlift: 500
OHP: 205x3 (225 1RM)

so these are the numbers I’m going to base my training maxes on and go from there.

Not going to be doing the same peri-workout stuff I had been doing. I truthfully just can’t justify spending the money on the Anaconda Protocol anymore. I will probably still eat a finibar or two before my workout and a scoop or two of anaconda/MAG-10, but not gonna be doing the full protocol. It just seemed like overkill…

Also going to be playing around a bit with the workout days.

First of all, I’m adding in a 5th day for lats/biceptz. This is in line with CT’s new program where he only works these bodyparts specifically one day per week.

Secondly, also from CT, I am going to have back to back upper body and lower body days. Will be doing a variation of the other days movement as accessory after the main lift.

This is confusing, so specifically:

Monday - Bench, OHP variation (push press, DB shoulder press) with rhomboid/rear delt/trap work between sets
Tuesday - OHP, Bench variation (DB Bench, floor press) with rhomboid/rear delt/trap work between sets
Wednesday - Off (occasional neural charge workout if I am pulsing that day, or an eccentricless training)
Thursday - Squat, DL variation (more than likely something like GHR, back extensions, or maybe power cleans)
Friday - DL, squat variation (lunges, leg press, etc.)
Saturday - Off
Sunday - Lats/biceptzzzzz

Not sure if this will be sustainable, but I’m willing to give it a try because it has obviously worked for CT.

Going to be following the 5-3-1 template exactly for now. May switch to the 3-5-1 scheme to get in some heavy singles a month or two out from my next meet, whenever that may be. April?

71

8.1.1 - Monday 6 December 2010

Bench (3x5): 210, 245, 275 (11) <–New PR!
Push Press: Worked up to 175 for 3 after sets of 10 warmups

Did some stuff for rhomboids and rear delts in between most sets (5-10 rep range). Didn’t keep track of weights or any specifics–it is accessory work!

Pretty fucking excited to hit a huge new PR first day back on the program.

Meant to look up proper technique for YTWL’s, but forgot to do so. Gonna throw these in at the end to help maintain my shoulder health.

72

Welcome back to lifting heavy stuff! Nice PR!

So, you are going to do 531 Squat and then 531 Deadlift the next day? That sounds like it would kill me. Let me know how that works for you.

73

8.1.2 - Tuesday 7 December 2010

OHP (3x5): 130, 150, 170 (10) <–New PR!
Floor Press: Ramped up to 255x3, 205x8
Assistance: Pullups (3-5 reps) & BB upright rows (5-10 reps) between sets

Another PR. Forgot how much fun this program is.

I like the assistance in between sets of the real stuff. I rest a bit longer in between sets, but its worth the time I save at the back end.

Day off Wednesday and finishing the week with Squats Thursday, DL Friday, and back work on Sunday.

74

Forgot to mention the weight I PR’ed with at 10 reps was my 1RM in September 09.

Sweet.

75

8.1.3 - Thursday 9 December 2010

Skwatzzzzz (3x5): 300, 350, 395 (9)
Pull throughs: 5x10
Seated Leg Curl: 3x10

Didn’t have a great day in the gym. I came home from work and took a 2.5 hours nap cause i was so exhausted from lack of sleep over the past couple days. Gotta start getting into bed earlier and on something resembling a normal sleep schedule. didnt eat anything before going to work out at 11 pm except for a finibar and a couple slices of pizza (hadnt eaten since 1:30 pm).

At any rate, hit a rep PR on squat for that weight range, but not a weight PR. That’s ok cause its pretty close to my max.

Did some pull thrus and leg curlzzzz for assistance work.

Back is tight as shit right now and wondering how thats gonna affect the DL on Friday. Starting to think the upper/upper/lower/lower split isnt the best idea, but im going to ride it out for at least one cycle to give it a shot.

76

[quote]jakerz96 wrote:
Welcome back to lifting heavy stuff! Nice PR!

So, you are going to do 531 Squat and then 531 Deadlift the next day? That sounds like it would kill me. Let me know how that works for you.[/quote]

Thanks mate. Yeah thats the plan…upper/upper on M/T and lower/lower on Th/F. It is in line with Thibideau’s new program, which is mostly a bodybuilding program but has a lot of emphasis on strength and performance to achieve that end.

I was curious to see how it impacted recovery and resulting “supercompensation” with 5 days between upper/lower exercises. And I thought squat would be best suited to come before DL since it is a more “technical” lift (more things to consider). Plus if youre tired you can just drop a DL–that doesnt work so hot with squats!

77

8.1.4 Friday 10 December 2010

Deadlift (3x5): 295, 340, 385 <–New PR!
Leg Press (5x10): 315, 405, 455, 455, 455
Hypers (3x10): Body

Cool new PR on the deadlift…I definitely paused a couple times to reset, but I think it was short enough that I can count continuing the set…I almost stopped at 9, rested 10 seconds or so and pulled the final one…

Leg Presses were brutal and I paid for them all weekend…

So as for now, the upper/upper/lower/lower split doesnt seem to be impacting me negatively as I’ve set PRs on both the second days so far.

8.1 on 5-3-1 has been a success with 3 new PRs. I’m feeling great and very motivated to lift heavy things…

78

Sunday 12 December 2010

Went in and did some back and biceps work…after a bit of warmup, I did the following:

Pullups: 33 total in [too many] divided sets…goal is to work up to 50
1 Arm DB Rows (3x10): 60
Kroc Row (1x20): 90 L-10 R-10
Preacher Curl (3x10): 75
DB Hammer Curl (3x10): 25x2 (LOL)
Straight Arm Lat Pulldown (3x10): Dont remember weight

Couple of notes: I am weak as shit in back and biceps!!!

This can maybe be somewhat justified by my finger injury completely destroying my grip strength and putting the kebash on back/bicep work, but still, my performance here is absolutely inexcusable and I have a LOT of work to do before I am even remotely happy with how this workout is going.

I seem to get too much of a pump from curls as the set progresses and my arms are absolutely on fire afterwards.

Didnt get anything out of straight arm lat pulldown

Kroc Rows were tough on grip

Lots of kipping assistance iwth the pullups

Workout took longer than my squat/deadlift workouts, which may be too much and I should perhaps look at cutting back the volume a bit

79

8.2.1 Monday 13 December 2010

Bench (3x3): 225, 260, 290 (9) <–New PR!
Push Press (5x10): 115 all sets
Assistance: High single arm face pulls, reverse pec dec

Warmups and first working set of bench felt heavy and I wasn’t sure I was going to be able to go for the PR today. Also had only eaten once by the time I made it into the gym at 2:30 pm since I slept late today. Still managed to hit the PR, and felt like I barely exerted myself. I could definitely have hit 10 or 11, but decided to leave 1-2 reps in the tank.

To say that I am ecstatic with how training is going would be an understatement.

Sitting on a plane right now as I update this on my way out to Washington for a few days for work…not sure when I’ll be back (which sucks) but have a good spot to train on the naval base and they allow chalk and shit, so I’ll be straight…

80

8.2.2 Tuesday 14 December 2010

OHP (3x3): 140, 160, 180 (7)
Floor Press (5x10): 185 all sets
Assistance: Traps (upright rows), ab wheel

Good training day. Didn’t do pullups in between OHP sets cause I was still so beat up from Sunday’s back day…

Didnt get the new PR, but its all good…shoulder issues feeling better, still sore while trying to do certain things (outside gym)…pretty good overall though…

Floor presses were easier than I ahd though and I didn’t struggle at all until the last reps of the last couple sets…gonna bump to 195 next week probably…