curious to see what you came up with.
Sorry I had to chase Steve off the bench the other day, had to take my bench openers though.
[quote]lil power wrote:
curious to see what you came up with.
Sorry I had to chase Steve off the bench the other day, had to take my bench openers though.
[/quote]
Haha he didn’t mind. Told me it was really cool seeing you use the bench shirt.
[quote]florelius wrote:
I know you arent satisfied with your progress after what I read, but if I ever reach your strenght levels I
would be celebrating for a year 
Hope those words helps :)[/quote]
Thanks man. You know when I used to work out with my dad, he would get pissed off when he was having a bad day, and I would always say “Man I wish my good days were as good as your bad days.” Lol. I guess that’s the nature of lifting though. No one is ever satisfied.
[quote]csulli wrote:
[quote]florelius wrote:
I know you arent satisfied with your progress after what I read, but if I ever reach your strenght levels I
would be celebrating for a year
Hope those words helps :)[/quote]
Thanks man. You know when I used to work out with my dad, he would get pissed off when he was having a bad day, and I would always say “Man I wish my good days were as good as your bad days.” Lol. I guess that’s the nature of lifting though. No one is ever satisfied.[/quote]
True that, the goal post is always moving.
Now my current strenght level is shit, but when I started I thought those lifts I have now would be good LOL. Damn was I clueless back then about whats somewhat strong and I am probably still haha. ( ps. This forum have given me alot of motivation to set my goals higher )
QFT! That book could use several rounds of editing.
Nice training.
[quote]Most Major wrote:
QFT! That book could use several rounds of editing.
Nice training.[/quote]
Lol well you know my theory on that was that the editor was too afraid to tell him to change or remove a bunch of stuff!
Cycle 4, week 2
10/26/2012
Had to move kinda fast today, gym was closing early. Got called “big guy” by a dude who is 6’8" though. So that was cool.
Deadlift:
135 5x
225 5x
315 5x
405 1x
495 1x Felt good! Haven’t tried this weight for quite some time. Much smoother than it used to be.
SSB Good Mornings:
85lbs for a bunch of sets of five and ten. I didn’t count that closely I just sort of kept doin em till we had to leave.
ME Upper
10/27/2012
First day of doing what I think is conjugate training.
Bench:
45 10x
135 5x
185 5x
225 5x
275 3x
295 3x
315 3x Huzzah! New 3 rep max!!!
325 1.5x Just making sure.
Dumbbell Seated Overhead Press:
40’s 10x
50’s 10x
60’s 10x
60’s 10x
55’s 10x
45’s 10x
45’s 10x
Side Raise Front Raise Combos:
20’s 10x each way
20’s 10x each way
15’s 10x each way
15’s 10x each way
Rope Pushdown with 1 sec. pause at the bottom:
4 sets of 10
Pull-ups:
7 sets of 10 mixed in there
ME Lower
10/29/2012
Squat:
45 5x
135 5x
225 5x
315 3x
365 3x I don’t wanna talk about it…
365 1x
365 1x
Good Mornings:
135 10x
135 10x
135 10x
Leg Curls: I had glute-ham raises programmed today. I didn’t do glute-ham raises though. Because I fucking can’t. My hamstrings are too weak to even do the goddamn exercise. That’s a real eye opener. In a way it is good, because I feel like if I can bring up my hamstrings, my lifts will skyrocket, since I must be 99% quads and back.
Anyway I did like 5 sets of 10 leg curls.
Hyperextensions:
20x at bodyweight
20x at bodyweight
20x at bodyweight
Time to drown my lower body sorrows with a biceptual swolegasm.
Cross-body Hammer Curls:
45’x 10x
45’x 10x
45’s 10x To be honest I wasn’t even thinking about my arms; I was too busy crying about how tight my lower back was. Remaining standing up was the hardest part of this exercise.
Preacher Curls:
70 8x
70 8x
70 8x
Reverse Curls:
70 10x
70 10x
70 10x
70 10x
70 10x
Curls w/ 3 sec. Descent:
70 8x
70 8x
Bonus Workout
Did 4 sets of leg curls and 3 sets of 10-15 decline situps with a 10 behind the head. Did 10, 10, 8, 6 on leg curls. It was all at the same weight.
DE Upper
10/31/2012
Bench:
45 5x
added doubled mini bands to each side
pinkies on ring
135 3x
185 3x powerlifting dude at the gym said I should probably go lighter for my first speed work, weight still felt ok, but I trust his advice
135 3x
thumbs width away from smooth
135 3x
135 3x
135 3x
index finger on smooth
135 3x
135 3x
135 3x
Well first ever speed day felt good and was really fun! Still think it may have been a bit too light. I was throwing the weight up pretty violently.
Standing Overhead Press:
135 6x
155 6x
155 6x
155 6x
Dumbbell Rows:
100 10x each arm
100 10x each arm
100 10x each arm
100 10x each arm
Skullcrushers:
70 10x
70 20x I had programmed 4 sets of 10, but I guess I didn’t go heavy enough. Whenever the weight feels too light I get tempted to do two sets in one.
70 10x
Incline Skullcrushers:
70 20x promise I’ll go heavier next time lol.
70 10x
70 10x
Ran a half mile.
BIG NEWS!
Turns out I actually CAN do the GHR. I just had my knees way too high up on the pad before which makes it practically impossible. Once I got on that awkward thing correctly I could do em. Still need to train the shit out of my hamstrings though.
Yay on the GHRs !!
Bonus Workout
11/1/2012
Rack Pulls: Used some new thick EFS wrist straps. My old ones were basically in tatters.
385 3x
455 3x
525 3x
575 3x
625 3x
625 3x
Let me explain the weights on this lol, because you may notice that these aren’t regular numbers that you’d get just adding 45’s and 25’s. The geared lifters were doing squats today (which is actually why I came), and they were going over 800, so I was trying not to use up too many 45’s. So the bar at the end had a 45, 35, 45, 45, 35, 35, 25, 25 in that order. Looked like a tinker toy if anyone remembers those.
Situps on decline bench:
10 w/ 10lbs behind the head
10 w/ band resistance
10 w/ band resistance
15 w/ 15lbs behind the head
10 w/ 10lbs behind the head
I was sort of just killing time watching big squats and seeing what I could learn.
Did some box jumps too. I don’t know how high the box was or how many times I did them though… It was the second highest box. Was pretty easy actually. I was surprised that I could jump at all.
I loved tinker toys! How could anyone ever forget those?
Excellent rack pulling young man.
DE Lower
11/2/2012
Speed Deadlifts:
225 on bar with 55lbs of chain for 10 sets of 1. Honestly it felt kind of stupid though. It just felt so easy like I wasn’t even doing anything. I tried to pull it really fast though, so maybe it’s working like “behind the scenes” sort of.
SSB Goodmornings:
95 10x
95 10x
95 10x
GHR:
BW 10x
BW 10x
BW 10x
BW 10x Okay well I said I could do em, but I didn’t say I liked em. They’re pretty uncomfortable between the legs if you know what I mean.
Hyperextensions:
45 10x
45 10x
45 10x
45 10x
ME Upper:
11/3/2012
I don’t know exactly what you call these, but I was lying on the ground in a squat rack with the safety pins set at the lowest point. So my elbows were like a few inches off the ground. Working the lockout. I was gonna just go close grip bench, but that seemed boring. So I tried a real Westsidey feeling exercise.
Pin Presses:
45 3x
135 3x
225 3x
315 3x
365 3x
405 3x At this point I didn’t know what to do, because I didn’t expect to actually be able to do that.
435 1x Felt pretty cool. The weight just started shaking at first, and then it slowly lifted off molecule by molecule it felt like. Was the most weight I’ve ever had in my hands over my body.
Superset DB Rows & DB Bench:
100’s 10x
100’s 10x
100’s 10x So I did 10 rows with each arm with the 100’s and then did 10 reps of bench with them for three sets. This was really exhausting; I need to be better conditioned.
Side Raises:
20 10x
30 10x
30 10x
30 10x
Pullups:
5 sets of 10
Rope Pushdowns:
4 sets of 10 with a pause at the bottom. I just held it for as long as I could on the last rep too. Burninate the triceps.
Did a few box jumps on the highest box thing. I didn’t know I could do that. Today was a good day.
Bonus Workout:
11/3/2012
Just saw The Man with the Iron Fists so I went to the other gym and did some core work followed by a visit to a Chinese buffet.
Ab Wheel:
3 sets of 10
I am getting legit better at these
10lb Decline Situps:
3 sets of 10
Leg Curls:
3 sets of 6
Chinese Buffet:
2 sets of sushi filled plates
1 rep of mountain of buffet food
Bonus Workout:
11/3/2012
Third workout today… I guess it’s time for me to get a girlfriend again so I don’t have so much free time.
Circuit:
DB Overhead Press 60lbs each hand
Tricep Pushdown
Cable Flys
Rear Delts
Pullups
All sets of 10. I did 4 circuits without taking any rest time between exercises or between circuits. Afterwards I did some sets of like 20 with lower weight on tricep pushdowns and flys just for some burnination. Then I ran up and down stairs for a while.
I’m trying to increase my stamina. And also not be so fat. I’m actually not fat, but I don’t have a six pack or anything. That’s the other reason I should get a girl I guess. Then I can just let myself go and stop all this cardio bullshit.
Bonus Workout:
11/4/2012
Went to the gym with my training partner Steve so he could get in a ME upper day. Just sort of piddled around while I was there.
Seated Rows:
4 sets of 20 with a close grip thing
Tate Press:
30’s 10x
40’s 10x
50’s 10x
Tricep Pushdowns:
4 sets of 20
Not sure if that really even counts as a workout or anything, but I did it so I’m gonna just dump it in here.
ME Lower:
11/5/2012
Deadlift:
135 5x
225 5x
315 3x
405 3x
455 3x Felt okay about this I suppose. I’ve never been great with reps on deadlift, so three here for me isn’t bad.
Cambered Bar Good Morning:
95 10x
95 10x
95 10x I don’t actually know how much the bar weighs technically, but this is close enough. Cambered bar was interesting. It would sort of sway like a pendulum every rep.
Leg Curls:
3 sets of 6
Hyperextensions:
4 sets of 20 with bodyweight
Double DB Preacher Curls with a six second descent:
30’s 8x
20’s 8x
20’s 8x 6 seconds on the concentric is a long time!
Standing Curl:
90 10x
90 8x
90 6x
40 20x
DB Curls with palms facing straight forward:
30’s 8x
20’s 10x
20’s 10x Arms were pretty much completely spent by this point so the weight has to be kept light.
Jettison:
So I read about this thing in an article here. You get a bar and a band. First you stand on the band and hold the bar and the band in your hands at the same time and do all the curls you can. Just before you fail, set the band down, and keep going with just the bar for as long as you can. Just before you fail there, drop the bar, and pick up just the band and go till failure again. It was really cool.
40lbs in bar weight with a miniband looped under my feet.
Did 10 reps with both
8 reps with just the bar
and 10 reps with just the band
It was pretty darn fun too!