Today:
deadlift:
225x4
315x2
335x1
365x1
375x1PR
Clean:
95x3
135x2
155x2
175x1
180x1
185x1(not a pr, but easier then last time)
weighted decline situps.
Good progress man, almost up to 400 on the DL.
Today:
Jerk press:
135x4
155x2
165x1
165x1
(these hurt my foot)
Incline Db press
50x5
55x5
55x5
60x3
(I felt great doing these)
Face pulls:
48x10
60x10
72x10
BB rows:
135x5
155x5
165x4 sloppy
155x5
Chins:
mex5
+25x5
+35x3
[quote]jdarkraget wrote:
Good progress man, almost up to 400 on the DL.[/quote]
Thanks, I’m SO anxious to hit 4 plates. I’ve put on a lot of weight to my deadlift recently, and I hope it doesnt stop. I switched stances recently, and I’m getting stronger much faster. I’m thinking now that, mid stance(little wider then shoulders) squats have a LOT more carryover to conventional deadlifts then sumo. At least that’s my theory. I think I’m just a few weeks off 2/3/4 plates on my lifts.
New goals:
455 deadlift
275 bench press
365 squat
225 full clean
185 military press
me+55 pound chin (I’ve added body weight too)
100x20 DB row
I never accomplish my first set of goals, once I get close I always set the bar higher. I guess that’s good for me. I’m always hungry for more. I’m ashamed of myself if I fail in the weightroom. It doesn’t matter if people are there or not. I don’t like the taste of failure.
Today:
snatch:
65x4
95 5x1
105x3
Squat:
185x5
225x3
275x1
285x1
275 2x1
Dynamic box squats
135+40 pound sof chain
6x3
I really wanted to hit 295 today, but I guess it’ll have to wait for next week. 285 was a SLOW, GRINDING single.
Today:
Bench:
135x5
185x3
205x1 went up fast
215x0 Almost, stalled out. Hurt my shoulder worse then it’s ever been.
militaries:
95x5
these hurt too so I stopped
Db rows:
100x6
100x6
100x5
100x4
facepulls:
78x12
78x12
86x10
78x12
Ok, here’s the deal. I need to lose some fat. I’m getting chubby. I’m thinking of cleaning up my diet, and going on a bike 2x a week. I’m thinking I need to lose about 10 pounds of fat to be on a acceptable level. I also think I should be able to drop this relatively quickly if I eat correctly. My body has gotten used to ~4.5k kcals. If I drop to 2500-3000 for a while I think I might be able to lean out.
I don’t want to lose weight. I like being heavy(er). I’m about 185 right now, and I don’t want to be lower then 170. And I want to be able to maintain strength gains. I’m somewhere between 20-25% bodyfat. Based on looks. I would like to drop to 12-15%.I don’t want or need to be six pack lean, but I want to be good looking for summer, and not be a fat bastard in highschool.
using 22% as my current BF
I have ~41 pounds of fat
to be 15% I’d need to have
~28 pounds of fat
My diet will look like:
6:30:
3 eggs and milk ~30 grams of protien
8:30
Meal replacement powder ~ 40 grams of protien
11:00
baked chicken and veggies ~25 grams of protien
3:00 workout
I can’t lift with food in my belly
400 PWO- 30 grams of protien
4:30
Dinner will be healthy but will be based on what my parens make. I’m in HS after all
~30-50 brams of protien
7:30
tuna/fruit 30 grams of protien
9:30
2.5 cups of milk ~30 grams of protien
10:00 bed
215-235 grams of protien a day
relatively low carb ~150/day
putting this as a wee bit more then 2500 kcals a day
I really hate the idea f losing scale weight, but I think I’ll feel better, and look better lighter. THe only problem is that I want to be a lot STRONGER. I’m hoping I can lose the 10-15 pounds in a few weeks, so I can start bulking (much cleaner). Again.
Looking at your log it seems that facepulls are your only internal rotation exercise. When your dropping weight I would add him some more for prehab/rehab to help your shoulder. Also if you are trying to lose weight I saw on another thread that you are very carb intolerant. I would drop you carbs down to 100 or lower if you are planning on dieting. Nice log just my 2 cents.
Today:
deadlift:
225x4
315x2
365x1
385x1PR
Clean:
95x3
135x3
155x1
175x1
185x1
190 5634674575x0
I’m deffinately strong enough to get 190 up, but my technique isn’t good enough. I’ll have to get it next week. Can only give so many attempts after a heavy deadlift session before you have to call it quits. Oh a positive note, gym was pretty empty, and there were a few guys who actually lift weights in there today. Talked it up with a few guys after we’re done. One of the freshmen might join plifting next year, after learnign how to lift from some of us (slightly) older guys. And he’s a pretty cool kid. Hopefully we’ll have a much bigger team next year.
How’s the shoulder feel when you clean?
[quote]TheDudeAbides wrote:
How’s the shoulder feel when you clean?[/quote]
weak, but not in pain at all.
Looks like you are hitting PRs every week now on the DL. Good work. What is up with your shoulder? Did you hurt it even after having moved in your bench grip?
[quote]1Geech wrote:
Looks like you are hitting PRs every week now on the DL. Good work. What is up with your shoulder? Did you hurt it even after having moved in your bench grip?[/quote]
yeah, I think I just need a break. I’ve been working through shoulder pain for months, and it seems to have caught up with me. I’ll be trying benching again in a week or two. I know I’m stupid but I figured it’d go away when I stopped benching heavy twice a week. My numbers went up, and that made it worse. Ah, well I’ll try some incline DBs if I can make it to the gym today. (break from school, dad’s out of town, no car). I think these might be the solution, as the shoulder pain wasn’t nearly as bad when I was doing these weekly.
Is doing incline DBs taking a break shoulder-wise, even if they are not as heavy as your flat bench work? On the other hand, that is an interesting observation about the pain having been less when you were doing them as part of your routine.
Have you ever gotten any advice or opinion on why that might be? Sorry I cannot offer either, although there are some knowledgeable fellows in the +35 group here that have some experience with shoulder issues and rehab, if you take a look; maybe you have already.
[quote]1Geech wrote:
Is doing incline DBs taking a break shoulder-wise, even if they are not as heavy as your flat bench work? On the other hand, that is an interesting observation about the pain having been less when you were doing them as part of your routine.
Have you ever gotten any advice or opinion on why that might be? Sorry I cannot offer either, although there are some knowledgable fellows in the +35 group here that have some experience with shoulder issues and rehab, if you take a look; maybe you have already.[/quote]
No, it was based on a hunch, and figuring that DBS would help stengthen my shoulders without having the pure amount of weight crushing down on them in the wide grip position like a barbell. I stopped doing htme becasue people told me they weren’t necesary, and might cut into my recovery. I’m skipping the gym today. I feel like crap, and I don’t want to walk there.
First post ever and it’s in your log thread. Go you.
I was wondering if you ever do cleans before bench? I always felt better getting cleans done first as doing them fresh seems to help get the most out of them, and the bench after wouldn’t suffer that much. Just wondering if you do your particular order for a reason. Maybe that would help warm-up your shoulder more.
Also I always had the shoulder issue as well, and by moving in on both press and bench it completely made the pain go away. I think Geech hit it when talking about moving your bench grip in just for the time, as it might allow you to keep working on bench, and not abandoning it all together, although there is nothing wrong with DB benches.
keep up the good work zep. and take care of your shoulders!
[quote]cman10 wrote:
First post ever and it’s in your log thread. Go you.
I was wondering if you ever do cleans before bench? I always felt better getting cleans done first as doing them fresh seems to help get the most out of them, and the bench after wouldn’t suffer that much. Just wondering if you do your particular order for a reason. Maybe that would help warm-up your shoulder more.
Also I always had the shoulder issue as well, and by moving in on both press and bench it completely made the pain go away. I think Geech hit it when talking about moving your bench grip in just for the time, as it might allow you to keep working on bench, and not abandoning it all together, although there is nothing wrong with DB benches.[/quote]
current routine looks like:
monday:
snatch
squat
Tuesday:
ME bench press
military press
DB rows
Chins
Thursday:
deadlift
Clean
Friday:
DE bench
Jerk press
Incline DB press
BB rows
chins
I already tried moving my grip in, I still feel pain.
[quote]djwhizkid wrote:
keep up the good work zep. and take care of your shoulders![/quote]
Thanks man! and will do.
If some time off doesn’t improve things, it sounds like you really need a professional to look at that shoulder first hand, and you may need therapy and/or some rehab exercises.
The source of such a problem needs to be identified. Not knowing exactly what is wrong is going to make it difficult for you to really get back on track.