Press:
45 10x
95 5x
135 5x
175 3x
175 3x These third reps were really ugly and excruciatingly difficult. Just gotta keep plugging away I guess. I really wish i were stronger on OHP.
One Arm DB Clean and Press:
100lbs 3x with each arm
DB Press:
70’s 10x
70’s 10x
Side Raises:
35’s 10x
30’s 10x
30’s 10x
Machine Shrugs:
3 sets of 15
Barbell Curls:
115 8x
115 8x I can actually DB curl more than I can barbell curl. Also I can DB military press more than I can barbell overhead press. I’m pretty sure it’s not supposed to be that way.
Weighted Dips:
90lbs 10x
90lbs 10x
Superset Rope Pushdowns & Cable Curls:
3 sets of 12 on each
4th set was a dropset on both with 4 drops of 10 reps (so each set was 52 reps)
Superset Skullcrushers & Cross Body Hammer Curls:
3 sets of 8 with 100lbs on skullcrushers
3 sets of 10 with 30lbs on hammer curls
4th set drop on skullcrushers: 100 8x; 80 8x; 60 8x; 40 10x
4th set drop on hammer curls: 30’s 10x; 25’s 10x; 20’s 10x; 15’s 10x
Superset Paused Rope Pushdowns & Machine Curls:
3 sets of 15 on triceps (1 sec. pause)
3 sets of 10 on biceps
4th set dropset on each with 4 drops 10 reps each.
I think it was 254 reps of curls and 266 reps of triceps. From the time I started the first superset I tried to take zero rest time whatsoever. Everybody says the best thing for arms is to just pump the shit out of em, so that’s what I’m tryin to do.
Squats:
45 10x
135 5x
185 5x
225 5x
275 3x
315 1x
355 3x
355 3x Still tryin to get to big boy weights on squats.
I dropped down and did a few sets of 225 purely to feel out my form. I still stand to gain a good bit of poundage on squats through form, so I may just start throwing light squats in here and there throughout the week. Nothing that would actually tire out my legs or back, but just enough to try and ingrain a more efficient movement pattern on the lift.
Hyperextensions:
couple sets of 20
“Pushup Fallouts” for abs:
couple sets of 10
These are pretty much like doing the ab roller; I like em.
Plank Walks: or whatever you call these. I think I called them crocodile walks before.
dragging 45lbs for a couple trips
Did some “battle ropes” cardio shit. I kinda like those. I make a game out of seeing how high I can get the oscillations.
Tire Filps:
I got the big tire this time. No idea how much it weighs. I tried googling “400lb tire” and “500lb tire” and “600lb tire” for some reference, but they all looked pretty much the same fucking size to me, and the people labeling those pictures of themselves “flipping a 500lb tire” probably didn’t know any better than I do how much that tire actually weighs. Regardless, the actual weight of it was easy. The hardest part about these is the tire has terrible handholds. You’ve gotta kinda grip it with your hands facing inwards and squeeze.
Anyway I only did like 10 flips with it and called it a day.
Might have to reevaluate my position on deloading. My training has gone to the dumps. 7 out of my last 13 workouts have been terrible (i.e. underperformed on the main lift). First time in 9 weeks I’ve missed a rep on bench though. That is probably the last straw. I may have run myself out of progress on this linear cycle a couple weeks before its scheduled end. I don’t feel strong like I had just two or three weeks back.
Might have to reevaluate my position on deloading. My training has gone to the dumps. 7 out of my last 13 workouts have been terrible (i.e. underperformed on the main lift). First time in 9 weeks I’ve missed a rep on bench though. That is probably the last straw. I may have run myself out of progress on this linear cycle a couple weeks before its scheduled end. I don’t feel strong like I had just two or three weeks back.[/quote]
YO BRO! Keep your chin up! Strength comes and goes in waves. Some months you’re killing it, some months it’s killing you. At the end of the year you’re gonna be stronger, it just ain’t gonna come in a tidy little package!
That being said I never listen to any of that and get frustrared as hell every time I don’t get better at something.
You asked me how much I bench. It was 200 pounds a around a month ago. I have yates rowed 205X5 or 205X6, bent over rowed 190X10, and a couple of days ago did regular pull ups (pronated grip) for the first time in a long period of time and did bw+60X8.
[quote]Spock81 wrote:
YO BRO! Keep your chin up! Strength comes and goes in waves. Some months you’re killing it, some months it’s killing you. At the end of the year you’re gonna be stronger, it just ain’t gonna come in a tidy little package! [/quote]
Might have to reevaluate my position on deloading. My training has gone to the dumps. 7 out of my last 13 workouts have been terrible (i.e. underperformed on the main lift). First time in 9 weeks I’ve missed a rep on bench though. That is probably the last straw. I may have run myself out of progress on this linear cycle a couple weeks before its scheduled end. I don’t feel strong like I had just two or three weeks back.[/quote]
I do a pretty simple plan on periodization. I’ve done more extensive programs, but right now my focus is more on size than strength, however I still am and like to get stronger.
Anyways, if I do too many workouts, with doubles, triples and singles as my top working set, I get burnt out fast.
So I start with a 10 rep max, do that workout one, and add 10 pounds per workout going to max reps and working up for several weeks until I can only nab 2-3 reps a few workouts in a row. Then I jump down to the starting weight and beat 10 reps, go again. Then round 3, I add 5-10 pounds to the start etc. It’s been working.
When I powerlifted, I got strong with triples and doubles, but I’d do 4-7 working sets of straight weight and never really went above 93% of my 1 RM.
[quote]austin_bicep wrote:
So I start with a 10 rep max, do that workout one, and add 10 pounds per workout going to max reps and working up for several weeks until I can only nab 2-3 reps a few workouts in a row. Then I jump down to the starting weight and beat 10 reps, go again. Then round 3, I add 5-10 pounds to the start etc. It’s been working.
[/quote]
That’s actually a very interesting way to progress it. I’ll have to try that out sometime.
[quote]DSSG wrote:
You asked me how much I bench. It was 200 pounds a around a month ago. I have yates rowed 205X5 or 205X6[/quote]
Yates row huh? Man I think I’m gonna try some of those today.[/quote]
I use the torso angle and same place I row to, but use a pronated grip instead of supinated (palms facing me instead of away). Supinated always felt odd for my bicep tendon.
Deload Day: (it’s a deload cuz there’s no deadlifts)
1/18/2013
“Yates Rows”:
45 10x
135 5x
185 5x
225 5x
275 5x
315 5x So, I used a good amount of body english on these. Dunno if you’re supposed to do em that way or what.
225 8x Did a back off set of nice slow, strict ones.
Kroc Rows:
115 20x with each arm. In hindsight I wish I’d just gone to failure on these to see how many I coulda done.
115 10x with each arm. Just finishin em off.
T-Bar Rows:
3 plates 10x
4 plates 5x
4 plates 5x
Row Machine w/ Supinated Grip:
2 sets of 8
Pullups:
2 sets of 10
Facepulls:
2 sets of 20
Supinated Grip Lat Pulldowns:
3 sets of 10
V-Bar Cable Rows:
2 sets of 20
Hyperextensions:
3 sets of 20
Everything was done without wrist straps.
This log post is the day after this workout obviously, and I’m happy to say my upper back is actually sore. Historically it’s been almost impossible for me to make it sore, and the most success I’ve had was from doing extremely heavy rack pulls and shrugs. But lo and behold! Success! This could represent a new era in upper back training. If I just do every upper back exercise I can think of, my upper back will get worked enough.
Overhead DB Tricep Extension:
100 10x
100 10x
100 10x Wow; it’s astonishing how easy this is when I haven’t done bench, close grips, inclines, and dips beforehand.
Skullcrushers:
110 8x
110 8x
110 8x
Rope Pushdowns w/ 1 Sec. Pause:
3 sets of 10
I can see the allure of bodybuilding training. It’s been really fun and laid back. Powerlifting training can be stressful. For example if it’s deadlift day; I feel an immense amount of pressure to perform up to a certain personal expectation on that lift. It’s a competition lift. I have a lot of anxiety surrounding it, and if I don’t meet whatever the expectation was, it is a FAILURE. I end up pissed, and it doesn’t matter how amazing the rest of the workout is, from that moment forward it will forever be remembered as a horrible training day.
Of course if I do well on the competition lift training sets, then the rest of the workout is just a cake walk. The pressure is off, and I could really give a shit if I miss a rep on pullups or skullcrushers. With bodybuilding stuff the whole workout is like that. If you miss a rep, so what? Good for you for working that hard; the muscle is growing. Alas, that path is not for me though.
deload ? didn’t know that word was in your vocabulary. Though I totally understand the BB vs PL workout comparison, have thought about that too, but PL is in the blood… lol
I can see the allure of bodybuilding training. It’s been really fun and laid back. Powerlifting training can be stressful. For example if it’s deadlift day; I feel an immense amount of pressure to perform up to a certain personal expectation on that lift. It’s a competition lift. I have a lot of anxiety surrounding it, and if I don’t meet whatever the expectation was, it is a FAILURE. I end up pissed, and it doesn’t matter how amazing the rest of the workout is, from that moment forward it will forever be remembered as a horrible training day.
Of course if I do well on the competition lift training sets, then the rest of the workout is just a cake walk. The pressure is off, and I could really give a shit if I miss a rep on pullups or skullcrushers. With bodybuilding stuff the whole workout is like that. If you miss a rep, so what? Good for you for working that hard; the muscle is growing. Alas, that path is not for me though.[/quote]
Yes, I think about this all the time! BUTT remember how much more relaxing most powerlifting diets are compared to bodybuilding diets, lOL! Now THAT would be stressful.
Also, the feelings you get from setting a PR, I dunno if you could feel like that from seeing your bicep look slightly larger or something…
I am going though a love/hate thing with powerlifting right now too. It’s just really frustrating to be stuck in a rut. But they DO NOT LAST FOREVER, not matter how long they seem to feel at the time!
[quote]Spock81 wrote:
Yes, I think about this all the time! BUTT remember how much more relaxing most powerlifting diets are compared to bodybuilding diets, lOL! Now THAT would be stressful.[/quote]
[quote]lil power wrote:
deload ? didn’t know that word was in your vocabulary. Though I totally understand the BB vs PL workout comparison, have thought about that too, but PL is in the blood… lol [/quote]
Yeah lol. I’m still kinda into experimentation with my body and training. Couple things I learned from this go around: I was too aggressive with linear periodization, and there does come a point where I can use a deload!
Decline Sit-ups:
10 w/ 25lbs behind the head immediately followed by 10 w/o weight
Did 2 sets of that
Push-up Fallouts:
2 sets of 10
Ab Roller:
2 sets of 10
Running:
So I was only gonna run a bit since I hadn’t done it in forever, but I got to half a mile and felt perfectly fine so I went a full mile. And when I got to a full mile (which honestly is usually tough for me) I felt just as fine as when I started running so I kept going to 1.5 miles. Even then I felt like I coulda kept running all day! But I stopped at 1.5.
The only explanation I have for that is the diet change. My diet is substantially higher in protein now, which maybe gives me some more long term energy? As opposed to my old diet which was basically just sugar. I used to eat a pint of ice cream every day. Every. Single. Day.
