ahhh man I hate those hex plates. Are ALL the weights at your gym hex plates? if not you could use 35’s instead of 45’s? It’d be like a mini deficit pull so when you get to larger plates it’d be easier.
The thing about the faster pace is that it should help you keep your HR up throughout the workout, thus burning more fat. If our reps fall off at first dont worry. you’ll get used to the lower rest periods and your weights will go back up.
Greg, I JUST posted in your log. Weeeird. But yea, all the plates are like that. It makes it real difficult, and kind of feels ‘dangerous’ on my lower back, if that makes sense. And I like the pace alot better, just got to get use to it.
Ohh yea, I’ve started using so MDD principles for my nutrition, probably lost a few lbs, but seem alot ‘tighter’.
Push 1: 8/30/11
Bench: warmups
130x5
150x5
170x4 —> not resting as much as usual between sets
135x11
HS Incline: (1 hand at a time)
60psx6
70psx6
80psx6.5 lulz
Upright Rows: wide grip, raise to nipple line, focus on medial delts
95x6
115x6
135x8
Shrugs: like 60 secs rest between sets
225x10
275x8
315x6
EZ bar OH extentions: First time doing these
35x8
45x8
60x11
Straight Bar Pushdowns: weight stack is dumb, can almost use whole stack
140x8
150x8
160x8
Face pulls:
90x8
115x8
90x15
Overall good session. Dropping a rep on most exercises due to the new ‘pace’ of the workout, but honestly I like the workouts better this way.I’ve found out Im just super NOT explosive. I’ve always known this (naturally a distance runner, one year of track got me to a 4:51 mile time), but it was evident today on bench. My WO patner is VERY explosive, rapes me on weights below 5 or pressing, yet I match or better him on anything pulling or higher reps. I want my bench to go u SOO bad, but I think Imma always be one of those guys who when asked ‘whachya bench?’, I’ll have bow my head in shame…
Pull 1: 8/31/11
Weighted Chins: BW doubles to warmup, then…
BWx4
20x4
35x4
HS Iso Hammer Rows: Can do the DB’s at my gym for 25 , so moved to this
2pps 25x 6
2pps 35x 6
3ppsx11
Cross Body Curls:
35x6
45x6
55x6
21’s: Workout Partner wanted t do these, hadn’t ever done them, overestimated the dificulty. I dont like them
50x 7,7,7
55x 7,7,7
60x 7,7,20!!
HS Hack Machine Calves:
2ppsx 15
3ppsx 12
4ppsx 9
Good workout. Love pulling days. Form was sloppy on last set of CB curls, but Pr’ing.
Do you do by BB rowing?
Greg- Yes, I do BB rows on my 2nd pull day of the week. Probably my favorite exercise. I just started this log at a bad time, where I happened to miss both my pull days from last week
Legs 1: 9/1/11
Squats: warmups then…
165x5
190x5
215x5
175x8
V-Squat Machine: I face the pad, and go ATG. REALLY feel this in my hamstrings
1ppsx6
+25x6
2ppsx10
Seated Leg Curls:
shit, forgot to write down the weights… but did 3 sets of 8, last set for 12ish
Abs and shit
Had no lifting partner, ha to go in earlier then usual, and had to have a quick session today due to a hectic schedule. I killed the squats though, so I was happy about that. I feel like with squats Im finally finding that 'power groove;, now if I could just find it with my pressing…
Push 2: 9/3/11
Incline Press: warmimg up, just the bar felt heavy, knew this wouldnt be great…
115x5
135x5
155x3 ----> wtf
125x8
DB Bench- deep stretch, then HARD squeeze at top
40’sx6
50’sx6
60’sx12
Lateral Triset: (bottom ROM, mid ROM, then full ROM)
50’sx 12,12 / 40’sx 9,8 / 30’x 12,15
DB Shrugs
80’sx10
100’sx21
Dips: Back nd forth, nearly no rest
Bwx 8,7,6
DC Stretches were thrown in at certain places
The Incline Press felt horrible. Had a rough night and little sleep before, so idk what the deal is, but otherwise I KILLED the numbers I put up last week for eveyhthing else. I’ll probably just run the 7/5/3 cycle again, same weight, but hopefully now with me being use to the 90 sec like rest times as opposed to 3-4 mins I was taking before. lol
Pull 2: 9/3/11
BB Rows: Lowered the weight to have better form and less hitching
185x4
205x4
225x8
180x15
Rack Chins: I’m buying a shirt that will say “I <3 Rack Chinzz”. Paused at bottom, contract hard at top
Bwx6
+20x6
+40x9.5 lulz
Bwx12
Alt. DB Curls: Straps and a bit of cheating on last set
30’sx6
40’sx6
50’sx10
Seated DB Curls: Both arms at the same time, arms against backrest, no cheating
15’sx8
25’sx8
35’sx9
Seated Calves:
1ppsx10
DC Stretches thrown in for good measure
I LOVE pull days, only day where I feel I’m dominating the weights. IDK why exactly, just naturally am good at pulling more so then anything
Just for shits and giggles, here’s my diet. Any help will be appreciated. I’m a IF’er, so this is all eaten roughly between 2-10 everyday, I work out around 4-5
‘breakfast’: Chicken Breasts or porkchops, with 1.5 cups of rice, and 4 Organic eggs
Pre workout: 50g whey, tbsp of VCO
During Workout: kool-aid… lulz
Post workout: 50g whey, 1 cup of oats, 2 cups fat free milk
30-60 mins later: 50g whey, tbsp VCO, 1 cup of cereal
Last meal: 1 cup of cottage cheese
I drink sweet tea some days, and depending on the cut of meat I eat, the fat content changes, but right now, I’m eating around 250-275g protein, 200-230g carbs, and 100g fat. Need to up the carbs to about 300g, probably add in some oats for preworkout shake, and more for postworkout shake. Ohh, and my one off day a week, I replace most of the carbs in the shakes with Organic Peanut butter.
Legs 2: 9/4/11
Front Squats: Replacing DL’s with these
120x5
140x5
155x6
125x12
Sumo Leg Press: Damn, these blow
3ppsx6
4ppsx6
5ppsx12
Single Leg LifeFitness Leg Press: underestimated m strength here
50x8
90x8
130x20
Hanging Leg raises
So, my WO partner and I were talking, and we both had pretty shitty lower back pain from DL’s last week, due to the shitty plates, and the fact we have to lower the weights SUPER controlled or else we get bitched at by the owners. We also both blow at Front squats. So we decided to 7/5/3 the front squat, and add in rack pulls on one of our pull days, to still get some of the DL benefits. Was a good workout to day, so it’ll probably workout well.
Off day today. Some of the guys on the floor wated to go for a run around campuse, which is basically a HUGE ASS hill (are team name is literally Hilltoppers, lol). I havent ran in about 2-3 years now, and this was 2.3 miles I think, so didnt want to AT ALL, considering alot of these guys do this 3-4 times a week. But I guess genetics wins out most the time, and I’m obviously slow-twitch to the max. lol. Beat everyone by alot, even after stopping for them to catch up 3 or 4 times. Ran it at a hair unfer 17 minutes. Pretty good for not having ran anything over 400m in years, and it wasnt a ‘hard’ run. But, Ill never do it again, because I found those 17 mins boring as hell
Push Day 1: 9/6/11
Flat Bench: Dont know what the hell happened…
140x3
160x3
180x1 2 <---- literally hit this for more before… dunno what happened
145x10
HS Incline: Unilateral
50x6
60x6
70x11
Wide Grip Upright Rows:
95x6
115x6
135x8
Shrugs
245x10
295x7
335x5
OH EZ bar Ext:
45x8
55x8
65x9
Had to workout in a group of 4, so it was kind of a different feel. I wish I knew wtf was wrong with my pressing. Literally everything else is going up, but this is stalling again… I’m hoping its just a fluke or something… fuck!
First, it was Gregron, and then came along Blaze and Rock… and now look whos visiting your log?
Yep, thats right kiddo, its Uncle Birdy here, just coming around to say hello and good work. Im impressed with your log and will be following.
Remember kiddo, with great power comes great responsibility.
tweet tweet
[quote]Spidey22 wrote:
I wish I knew wtf was wrong with my pressing. Literally everything else is going up, but this is stalling again… I’m hoping its just a fluke or something… fuck![/quote]
I wouldn’t sweat that too much. If everything else is going up and your pressing is leveling off (and not consistently going backwards) then stick with it. You can always switch to a bench specialty program a little later. It’s hard to constantly have everything improving.
If your working hard and 5 out of 6 things are going up then stick with it and milk it for all that you can ya know? Then focus on that 1 lagging piece a little later.
Just my .2 cents
Bird: Haha great to have you hear bud. I vaguely remember your RMP thread forever ago, and we have similar builds I think, so any advice you have, Im all ears!
Greg: Yea, I know. And since starting my jank version of MDD, I’ve lost a bit of BW, so Im hoping thats what maybe is scewing over my bench. It just makes me mad because ppl ask me if I workout alot (not bragging, ppl in college just see any hint of definiton and assume your Mr. Olympia. lol), and then their next question is always ‘how much ya bench’. lulz. Greg, just be honest with me, and tell me the secret to a huge bench! It’s gotta be the moustache…
Not that I am that advanced but I have noticed my bodyparts seem to take turns getting stronger. My squat and OHP are moving right now way more than my bench and DL… that’s just how it is.
Question: Why no overhead DB or BB pressing? FWIW I made good progress on a push/pull/legs split where I was doing standing OHP and flat bench every push day (varied the assistance work into a “push 1” and “push 2”)
Well the stache definitely does help… If people ask how much you bench just say “not enough”… That’s what I say lol
scj- Thanks for stopping by! I havent OH pressed in about a year, because anytime I’ve ever done it, I hear a clicking in my left shoulder. Like popped loud enough ppl in the rack next to me would give me funny looks. lol. Eventually, that shoudler got hurt and I couldnt press at all for a month or two, so I’ve kind fof stayed away from it. but then again, I could have just had shitty form… maybe I could give it another try…
Greg- I envy your stache. I’m 1/4 Mexican, so the only stache I get is Sanchez-like. My lifetime goal is a Papa Smurf / James Harden beard, but thats WAY down the road…
Pull 1: 9/7/11
Weighted Chins: Felt real good
BWx4
+20x4
+35x5
Bwx8
Rack Pulls: Did these, realized squats are tmrw… programming fail
135x6
225x6
315x5
315x3 ← felt I didnt go ‘all out’ the 315 set, really had wanted 6
Cross Body Curls:
35’sx6
45’sx6
55’sx10
Seated Pronated Curls: had to head to work so only did 2 sets and dipped out the gym
25’sx8
15’sx25 <— wayyyy to light, didnt care
I love Pull days, but I feel I’m gunna regret Rack pulling on the day before squats, but whatever. What doesn’t kill me, makes me stronger… or it just rapes me. lol. Either waym I’m cool with it. A girl today said I had ‘freaky neck things’ (traps) today, made me feel good. Yay progress!
At what point does the clicking happen? If it’s at the bottom you might be able to do push presses, take the strain off your shoulder at the bottom of the movement.
Otherwise, maybe you could play with grip width, but you might want to see a doc or something. I couldn’t live without OHPing (mainly because it’s my strongest lift and therefore helps my ego)
Honestly, its been so long since I’ve done it, I don’t even remember. lol. But thinking about it today, 7/5/3’ing both flat and incline may be to similar of movements, if that makes sense, so my next push day, maybe I shoud give it a run again??? what do ya’ll think??