Press:
130 5x
135 5x
145 5x
185 1x
185 1x
185 1x Decided to repeat the triple smoke show with my previous max on press like I did on bench. Success! Except it wasn’t a smoke show, it was a grind fest. Whatever, I still did it.
Press:
135 10x
115 10x
115 10x
95 10x Wow those heavy singles definitely sapped some of my strength. Had to drop way down.
95 10x
Close Grip Bench:
205 10x I will never learn.
185 10x
185 10x
185 10x
185 10x
Tangent - It’s experiment time with shrugs. I had been doing ultra strict 225 for 5 sets of 10. Going to play around with much heavier weights and being more liberal with form.
Shrugs:
315 10x
315 10x
315 10x
315 10x
315 10x Used a moderate amount of body english on these. No wrist straps though /flex
Pullups as always. 7 sets of 10 again. These are getting easy. I feel like I could just keep doing sets of 10 pullups all day now.
Dumbell Rows:
100 15x
100 15x
100 15x
100 10x I have really noticed a difference on my second lifts after doing heavy singles with the main one.
100 10x
Back Raises:
5 sets of 20
I don’t know why I didn’t start writing it like that sooner.
Tangent - PISSED OFF! The bench was alright, but I could have gotten 9 or 10 with chalk. I am never doing heavy bench for reps again without chalk. By rep 8, my hands were literally half an inch outside of the rings. They slid outwards a good 3 inches each at least. I basically just had to stop because the mechanics of it became horrible, and I felt like I was going to start ripping my shoulders off.
Squat:
300 3x
320 3x
340 3x
375 1x Just a moderately heavy single with the new squat form. Felt okay.
Leg press:
5 sets of 10
I’m not sure if these are a good assistance lift for focusing on leg strength, or if I should just do 5 sets of 10 more squats. I’ll have to think about that.
Press:
135 3x
145 3x
155 8x Pretty good set for me. Felt like I was suffocating though.
Press:
135 10x
135 10x
115 10x
115 10x
115 10x
Close Grip Bench:
185 10x I learned!
185 10x
185 10x
185 10x
185 10x
Tangent - Shrug experiment has entered phase 2. Maximum weight, anything goes on form. Extra body english.
Shrugs:
225 5x
315 5x
405 3x Okay I used wrist straps for these. No belt though, I left it in the car.
495 3x
495 3x
495 3x
405 5x
I would be curious to know what other people think about shrugs. Strict with 225 or fast and loose with 500? Next week I may actually get my belt and do 585. That might not happen though.
[quote]panzerfaust wrote:
Strong lifting man. Keep up the good work.
What’s the new squatting form you are trying ~ as opposed to your previous form. P.S. vids![/quote]
Yea I will definitely try to get a vid or two. I used to do squats ultra wide stance with my feet forward. I had to be honest with myself though, I don’t have the flexibility to hit depth that way. The new stance is about shoulder width with feet pointed out maybe 30 degrees or something. Still don’t have the angle of descent and amount of lean and distance knees move forward all figured out yet. Sounds over complicated doesn’t it lol? I thought squatting was supposed to be a natural movement.
Deadlift:
365 3x
390 3x
415 5x Kinda disappointed with this; I suck at reps with lower body lifts. Video uploaded anyway, just so people know I’m not a 90lb girl trolling them.
Rack Pulls:
405 5x
455 5x
495 3x
495 3x
495 3x My traps were already feeling murdered from shrugs Wednesday.
DB Rows:
100 15x
100 10x I’m tired of doing these for sets of more than 10. This is cardio to me lol.
100 10x My back and my grip feel like they could go all day, but I am exhausted and out of breath as if
100 10x I had just done sprints or something.
100 10x
Back Raises:
5 sets of 20
I made an impromptu run to the gym yesterday and did abs, so I counted that.
Bench:
225 5x
245 3x
275 1x
295 1x
315 2x Really happy with this. Doubled my original max!!!
Incline:
185 10x
185 10x
185 10x
185 10x
165 10x
Dips:
5 sets of 15. Shoulder feels a little weird on these so I didn’t do sets of 20 today. I’ve been having some issues with my bicep tendon popping out of the groove in my right shoulder.
Pullups somewhere between 80 and 100 total reps I dunno.
[quote]panzerfaust wrote:
Strong lifting man. Keep up the good work.
What’s the new squatting form you are trying ~ as opposed to your previous form. P.S. vids![/quote]
Yea I will definitely try to get a vid or two. I used to do squats ultra wide stance with my feet forward. I had to be honest with myself though, I don’t have the flexibility to hit depth that way. The new stance is about shoulder width with feet pointed out maybe 30 degrees or something. Still don’t have the angle of descent and amount of lean and distance knees move forward all figured out yet. Sounds over complicated doesn’t it lol? I thought squatting was supposed to be a natural movement.
[/quote]
I’ve never tried wide stance squats, might have to give them a whirl some time.
Haha, the only natural lift is deadlift in my opinion! My squat form seems to change every time I hit the rack… which is a worry considering I squat 3-5 days per week.
Nice work on the double bench PR! bro science suggests your max is now 600+
Shrugs:
405 5x
495 3x I’m not sure why, but I felt these a lot in my groin, which I really didn’t like
495 3x
495 3x Maybe my abs are too weak and that is why I was feeling a lot of pressure in the groin area
545 3x Hope it doesn’t feel like that next time. I don’t want a hernia or something.
10 sets of 10 pullups mixed in.
Tangent - Don’t make fun of me… but I am sort of trying to start carb backloading. I’ve never “dieted” before in my entire life, and I am like the world’s biggest proponent of “eat whatever the fuck you want all the goddamn time”, so this is a big deal to me lol. In fact there were days in college when I would consume nothing but ice cream and beer.
I’m trying to do the little intro phase they tell you to do where you only eat like 30g of carbs a day for 10 days. That is preposterous. I am having a ridiculously hard time finding shit to eat. I can’t even eat chili for Christ’s sake! I’ve basically just been eating eggs and going through McDonald’s and Wendy’s and getting burgers and throwing away the buns.
Why not have a pile of ground beef mixed with eggs/cheese? Or chicken thighs wraped in bacon? Or bacon and eggs…
I was on carb backloading for a while but it made me fat because I can eat a shittoon of food. I was eating like half a cake at night after my massive supper BEFORE my bowlS of cereal. Ya…
I didn’t gain much weight though, which was surprising, and I did feel stronger, so ya. Give err a try!
Also, squatting has never felt natural to me. I keep trying to do it differently so that it can feel normal, but it always feels sorta weird.
CBL gave me epic insomnia… like, boss level insomnia. It works though.
Are you doing it “by the book” or just using the guidelines?
I’m now on carb cycling, which seems far easier on my body and is helping me stay relatively lean.
Will be curious to see how your diet goes and how it affects your lifts… I look forward to updates!
[quote]Spock81 wrote:
Why not have a pile of ground beef mixed with eggs/cheese? Or chicken thighs wraped in bacon? Or bacon and eggs…[/quote]
You have no idea how epicly terrible I am at cooking… I would love it if beef jerky didn’t cost like a million dollars. I made some beef jerky in my oven a couple times. It worked well, but cutting the meat into beef jerky strips was insanely labor intensive. I can’t wait until I’m at the phase where you get to eat carbs after workouts though. I can eat 2 dozen doughnuts no problem.
[quote]panzerfaust wrote:
Are you doing it “by the book” or just using the guidelines?[/quote]
Just guidelines. I didn’t buy the 80 some dollar book. The gist of it as far as I am aware is that I have to go 10 days on 30g of carbs a day. After that, I do the same thing on non-lifting days, but on lifting days I get to binge on carbs after the workout.
Deadlift:
315 5x
365 3x
405 1x
445 1x
475 1x
455 1x
455 1x
455 1x It’s probably against 5/3/1 rules to do this many singles at the end; sorry Jim.
As you can see in the video of my deadlifts, the weight flies off the floor, but I struggle with the very tip top of the lockout; it was the same way today. So I am going to keep doing the rack pulls for a while to try and strengthen my upper back or whatever it is that is making the lockout so difficult.
Rack Pulls:
495 5x
545 3x
585 3x
635 3x
635 1x and hold as long as possible
These feel great.
Dumbell Rows:
120 10x
120 10x
120 10x
120 10x
120 10x I dont understand how some people do so many of these. They feel like cardio they are so exhausting!
Abs:
couple sets of decline situps with a 10lb behind my head and a set with a 25
I’ve decided to just do bodybuilding type workouts on deload week. Maybe that’ll make it a bit more interesting. So did some light bench and dumbell bench followed by basically an arm workout consisting of supersets with randomly selected exercises and arbitrary weights.
To be fair though, after yesterday I really feel like I could use a deload. I’m not even sore yet really, I just feel beat up.
Also I saw this girl in the gym today who was pretty badass. I say girl, she was in her 20’s. I swear to God she couldn’t have weighed more than 80lbs soaking wet. She was doing some hardcore squats and shit though. I told her she should try powerlifting and dominate the other lightweights.
