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Training Training Logs
401

I’m thinking maybe I need to start attempting some ‘heavier’ weight for bench and Squat. Maybe on Leg day, work up to a heavy 3-5 rep max for Squat, and do the same for bench on chest day. I want to get better at those lifts, not necessarily front squats and floor presses, which I’m using now. At my strength levels, I probably need to just do MORE of the big lifts, instead of supplement lifts. Even with BB’ing being my main goal, I need to get stronger, and I feel Bench in my chest just as much as Floor press, and quads in both squat variations so… maybe Chest Day, instead of:

DB Inline Press: Rest-Pause 20-25 reps
Floor Press 3-5 reps
Pec Deck 10-15 reps

Maybe do:
Flat Bench: 3-5 reps
DB Incline PRess: RP 20-25
Pec Deck: 10-15 reps

So HFS will be form/speed work, then once a week I’ll go heavy in Squats and Bench (I’m good at DL’ing, so will wait to see if I need to go heavy with it more often).

Thoughts?

402

If you’re changing a lot of things around like that, then expect some DOMS. Your plan looks sound. I see you’re taking Evan’s advice. A few tips first. Don’t get ripped off for a belt. Shop around for the best deal. Next, when you start handling heavy stuff, keep a spotter handy. Tell not to intervene unless you call for help. This is just for until you have a good gauge of what you’re capable of and to avoid taking unnecessary risks as well as push yourself more. Peace of mind and what not. Don’t forget to eat. Good luck to you.

403

[quote]spar4tee wrote:
If you’re changing a lot of things around like that, then expect some DOMS. Your plan looks sound. I see you’re taking Evan’s advice. A few tips first. Don’t get ripped off for a belt. Shop around for the best deal. Next, when you start handling heavy stuff, keep a spotter handy. Tell not to intervene unless you call for help. This is just for until you have a good gauge of what you’re capable of and to avoid taking unnecessary risks as well as push yourself more. Peace of mind and what not. Don’t forget to eat. Good luck to you.[/quote]

I welcome the DOMS with open arms, and will just use my university gym’s belts until find a good deal on one for myself. I haven’t been using a spotter, but I defiantly need too, especially if I’m going to start pushing failure hard on stuff like bench.

Thanks man. I appreciate the reassurance. I actually got idea from looking at yours and Evan’s old logs. I realized the two things both of you had were speed/technique days for the Big 3 (which I have) but also heavy days for the Big 3 (which I was missing). So hopefully I can really geet my strength to shoot up now.

404

3/12/12

AM:HFS

Back Squat: Gooooood
205x5,5,5

Flat Bench: Bar is so slippery… FML
165x5,5,5

Conventional Deadlift: Lowered the weight a good deal, to 1) be more explosive 2) have better form especially when concerning the lower back
245x5,5,5 <---- probably a little too easy

PM: Back Thickness, Shoulders, and Arms

Conventional Deadlifts: Wore a belt for last set, felt great. First time I’ve effectively done the ‘push your belly out’ thing. Doing these made me realize HFS may have been too light this morning
265x3
295x3
325x5 <— Went up fast

Inverted Rows: Just did these because after DL’s lower back is always tight from trying to keep it straight, this kind of, idk stretches it out. Plus, Upper back work never hurt
BWx7,6,6

DB Incline Rows: Brutal
30’sx10
40’sx10
50’sx11

Rear Delt Swings: Just going to keep adding weight until I get into the 12-15 range
15’sx40,38,34

Gironda Swings: Just tried them out. Ehh. Back to Mountain Dog stuff next week
15’sx10
20’sx10
MD Partialsx60’sx25

Pushdowns: Strict
80x6
100x6
120x10

Power DB Curl: Ehh… time to go back to straight bar curls
30’sx6
35’sx6
40’sx8

Really worked my ass off today. Have a tough week ahead of me. So much school work and RA stuff. Plus, now that I’m doing the Big 3 for HFS, AND then Big 3 lifts another time to failure during the week, DOMS is going to kick my ass. Hopefully being this busy will keep from thinking about how emotionally destroyed I still am from this break-up, but it could hurt my eating, now that I’m never hungry NOR am I going to have lots of time to cook. It was a struggle to just get 3000 kcal on my off days, and with my heavier lifts + DL’s added in every morning, may need to pump Workout day kcals up as well. I’ll figure it out

405

Good work. You’re a RA?

406

[quote]spar4tee wrote:
Good work. You’re a RA?[/quote]

Thanks man. And yes I am. Not a douche one though. lol

407

Whats a RA?

tweet

408

Dropping by to return the ‘Hi’. Keep training hard and don’t let the break-up get to you too bad.

409

Goddamn dude, just saw this. Sorry to hear it. Women.

410

@Bird: It’s a Resident’s Assistant. I basically get paid to befriend kids my age and teach them how to not kill themselves in college

@Champ: Thanks bro. I’m getting through it. Hopefully it’s just a ‘break’, not permanent, but only time will tell

@HeavyTriple: Yeah man, kind was out of no where. Don’t worry though, I’ll still be down at UK for some other friends, so we will still get in some more sessions together

3/14/12

AM: HFS

Back Squat: SO fast, felt like I could have released the bar and it would have flew off my back 10 feet in the air
205x5,5,5

Flat Bench: 165 just wasn’t moving fast enough, so I set the ego aside went to 155
155x5,5,5

Conventional Deadlift: Ok, pretty sure I found my ‘stance’ and got my form down good. These were very explosive
255x5,5,5

PM: Chest and Biceps

Flat Bench: This being my worst lift, went in nervous
125x3
145x3
165x7.99999 <----- efff… I hit the rack thingy on the way up, and couldn’t recover.

DB Incline: Higher incline then last time, just went with ramping sets
45’sx6
55’sx6
65’sx8.999999 ← sumbitch, once again sooo close, but this time I just ran outta gas

Cable Flyes: Yes please
8x10
10x10
14x16 <— wowza… last time i did these on this machine, I barely got 10. WOot woot

Rope Curls: Goooooooood
100x8
120x8
140x12

Incline Curls: great pump
15’sx12
20’sx12
25’sx15

Pretty fried at this point, decided didn’t need another bicep movement

Face Pulls:
like 3 sets of 20, all with 100+ lbs I think

Really good workout today. I realized that for HFS bench, I need to make sure not to get caught up on the weight used, and instead focus on the speed. I really like doing the Big 3 to failure now, gets a good start to my session. And I think Im just a lot stronger in the afternoons as opposed to the mornings. Idk why, just am.

Eating has still been a bitch. Getting 4000 kcals in on training days blow, because my appetite is non-existent. I usually eat like an animal (well, a good amount. I don’t put away 3000kcal in a sitting like some on here do), but dammit if this relationship stuff isn’t getting better. It’s not like it’s worse, I’m just someone who thinks a lot, so end up psyching myself out over everything, nd then I feel like shot and don’t want to eat. Idk, right now liquid calories are keeping me a float, but I seriously just want to okay again. lol

411

Yes, between you and me, we’ll be sending a many a bar into orbit. Don’t give up on the pressing. Proud of ya.

412

Ha you are an RA i was for 2 years as well. Coulnt pass up the free room and board. Saved me a ton of money. Was able to by a nice motorcyle because of it. If you would of told me i would be an RA for 2 years when i was freshmen I would laughed in your face. I got 2 write ups for partying in the dorms my freshmen year. Cost a damn lot of money lol

The low back issue with HFS work hit me too. I was not able to do convential deads for it even with the light weight. I had to either do sumos or trap bar deadlift. For a while i did front squats and sumos to really keep my low back out of it and happy and that worked very well.

413

“165 x 7.999999”

That’s 8 reps :slight_smile: count it!

So explain to me, you do all the powerlifts in the AM then train a bodypart later at night?

How is that working, seems interesting.

414

Good work buddy.
Dont worry about the relationship thing. This morning I met up for coffee with the girl that broke my heart about 10 years ago(similar to your story). Even though I still do have some feelings, I can say im 98% over her, but one will never get over fully over their 1st. But thats life. And life is full of twists and turns. Sometimes you just have to be happy with what you got.

Work hard, lift heavy and smile. Tomorrow is another day and you dont know what its going to bring.

Uncle Bird.

tweet

415

[quote]spar4tee wrote:
Yes, between you and me, we’ll be sending a many a bar into orbit. Don’t give up on the pressing. Proud of ya.[/quote]

Thanks man. I’m not ever giving up on the pressing. I realize I may just not ‘built’ for it, so I need to work harder on it, that’s all.

416

Going to try and play some basketball today, weather is so nice, want to do something. Hoping maybe some sunshine, friends, and hopefully cramming on someone will get me outta this funk.

417

[quote]ryanbCXG wrote:
Ha you are an RA i was for 2 years as well. Coulnt pass up the free room and board. Saved me a ton of money. Was able to by a nice motorcyle because of it. If you would of told me i would be an RA for 2 years when i was freshmen I would laughed in your face. I got 2 write ups for partying in the dorms my freshmen year. Cost a damn lot of money lol

The low back issue with HFS work hit me too. I was not able to do convential deads for it even with the light weight. I had to either do sumos or trap bar deadlift. For a while i did front squats and sumos to really keep my low back out of it and happy and that worked very well.[/quote]

I actually came in as sophomore, so I became an RA my first year at college. lol. I like it, and basically just have fun with my guys. I don’t care what they do, as long as they are quiet about it. I personally haven’t ever drank, smoked, ect in my life, so I thought I’d be a decent RA. At least then if I suggest they don’t do something, I’m not being a hypocrite.

Yeah the low back thing sucks, but I feel that maybe if I make sure i’m focusing on speed and form with HFS (like I’m suppose too) my body will adapt and my back will just get stronger. No pain this week, so I think I just need to be a man and not sacrifice form for weight. lol

418

[quote]austin_bicep wrote:
“165 x 7.999999”

That’s 8 reps :slight_smile: count it!

So explain to me, you do all the powerlifts in the AM then train a bodypart later at night?

How is that working, seems interesting.[/quote]

Haha I felt like I should have. I just have a nasty habit of pushing too far over my face as fatigue sets in, and always end up hitting the rack.

The layout for my lifts is CT’s HFS. I think Maiden on here is doing something similar, and AshyLarryKU has had A LOT of success with it, and he’s the one who helped me set it up.

Basically in the AM, I do a workout of the Big 3, consisting of fast, explosive, ‘perfect’ reps. Or at least s perfect as I can make them. It’s no where near failure with these (For example, you saw the Bench press weight I used was 155 for 5 in the AM, but later I benched 165 for about 8). The reason I decided to do it this way is because:

  1. my biggest issue with lifting is I’m not remotely explosive. So I figured lifting explosively 4+ times a week would teach me that

  2. I din’t grow up all that athletic, so the big compound movements are awkward to me. Like Storm the Beach says, to master something, you need to do it thousands and thousands of times perfectly. I feel I’ll become much more efficient at the Big 3 if I do them more frequently, ya know.

Then in the evening, I take on of the Big lifts to failure in a 3-6 rep range, and then hit a body part or two. So like Saturday, I’ll squat, bench, DL in the morning, but basically just speed/form work. Then later, I’ll Squat balls to the wall with a heavy 3-6 to failure, leg press, Legs curls, and something else. That’s the gist of it.

I’ve been making much more steady progress with this method then I have before, and it’s really fun way to train

419

[quote]theBird wrote:
Good work buddy.
Dont worry about the relationship thing. This morning I met up for coffee with the girl that broke my heart about 10 years ago(similar to your story). Even though I still do have some feelings, I can say im 98% over her, but one will never get over fully over their 1st. But thats life. And life is full of twists and turns. Sometimes you just have to be happy with what you got.

Work hard, lift heavy and smile. Tomorrow is another day and you dont know what its going to bring.

Uncle Bird.

tweet[/quote]

Thanks man. I’m hoping her and I can work things out, because like I said, it’s been tough. I know no matter what I’ll be fine, but our reasons for separating were dumb, and we are throwing a lot away not trying again. This is definitely one of the times I feel thankful I have lifting. Without having something to take my emotions out on like the iron, I really have no idea what I’d do with myself

420

3/16/12

AM: HFS

Back Squats: Speedy
205x5,5,5

Flat Bench: Took a tip from Bug in Austin Bicep’s log, and it REALLY helped my form on these. Felt so strong
155x5,5,5

Conventional Deadlift: So explosive
255x5,5,5

PM: Lats and Triceps

Straight Arm Pulldowns: Did these on the lat pulldown station, felt weird for some reason
40x8
60x8
75x7
50x15

Pulldowns: Real good stretch in each rep
150x4
170x4
190x5
170x9

Yates Rows: Bang
195x6
215x6
235x8

Stretchers: Shoulders felt loose today. Did these and ohh how I’ve missed them> I feel like these will eventually pop out my scapula a la Dante Trudel. That’s not my goal with them, but I feel like this is slowly whats happening. lol
75x10
90x10
105x10
120x15

Cordova’s: Jeezus what a contraction
30x8
40x8
50x10

Neck Extension: After reading both Bug and STB’s logs, both happen to mention something like an extension lowered to the neck as opposed to the forehead. Tried it, and wow… I’ll say this is the most ‘pure’ tricep exercise I’ve ever tried…
50x6
70x6
90x9

OH DB extensions: Ehh… Idk. These aren’t really progressing or giving all too much of a pump…
15’sx10
20’sx11

Strong day. Tomorrow will be busy, so only one session. Will probably do HFS for Bench, then go heavy with the squats. See if I can maybe move something moderately respectable