Fitness Log

[Tblock1]

Tuesday 5/18/10

Squat
1x8x45
couple reps 135
1x3x185
1x3x225
3x3x275 (felt heavy)

Box Squat (paused for 2 seconds, way below parallel)
1x3x135
1x3x185
1x3x225

BTN (just starting these, still very bad at them)
3x8x95 (used fat gripz)

Pullups
1x5xbw
1x3x25
1x2x45
3x3x55 PR (every rep chin over bar)
1x3x45
1x4xbw

Leg press (such a gay exercise lo, not worth the time it takes to load the plates)
1x5x180
1x5x270
1x5x630

Unilateral db press
1x5x65 right arm
2x2x65 left arm
1x5x60 right arm
1x3x60 left arm
1x4x60 right
2x5x50 both

Bodyweight 191.8 post workout (down a lot, hopefully water weight)

Comments: Not a great workout, but still fun. I haven't squatted in 15 days, and 275 felt heavy as shit, every 3rd rep felt fucking hard so I stopped at 3 sets, will try fro 5x4x275 next week. Pullups went well, I had an actual belt with a chain at the new gym so I got to be cool with a 45 and a 10 hanging off me, plus it was way easier not having to cross my legs cause there was enough room lol! Leg press is fun but it's not worth the time it takes to load it. Unilateral db press was cool but my left arm is WAY behind, and if I was doing my right hand, my left spinal erector would cramp up, opposite for my left hand. Weird?

 

[ExtraMile]

leg presses are great i like them

 

[Tblock1]

leg presses are great i like them

Yeah I like them and my legs are sore today actually but once you actually get strong instead of weak like you it actually takes a while to load the plates on there

 

[ExtraMile]

try 20 rep sets without locking out, try to go deep but only do 80% of the ROM, leave the last little bit at the top out so there is always constant tension on your legs, dont stop or rest between reps just keep reppin it until you get to 20. Made my quads grow quite a bit when I was doing these every squat workout...

burns like a mother though

 

[Tblock1]

Wednesday 5/19/10

Bench
1x5x135
1x5x155
1x3x185
1x2x205
1x2x250 PR failed 3rd
2x2x250 PR
1x1x250 (decided not to do second, pain in left bicep)
1x4x225 ( all I could manage after the other shit)

Military bench
1x15x135

Jumping High pulls
5x3x225 PR

1 armed pushups
skipped

low incline db bench
1x6x80's PR (stopped cause of bicep pain)

triceps extension
1x7x35 right arm
no left

10 minutes ellyptical average hr 185

Comments: Alright workout, except the bench killed that left bicep tendon. I've had a couple problems with it but thought it was okay now, the heavy benching put a ton of strain on it though and the whole tendon was aching. I just know I could have gotten 250x3 on bench but I used kind of a squat rack to bench cause I didn't have a spotter and the way the barbell was on the rack I had to do a half rep just to get it into position. Without this I could have gotten 3. I added the jumping to high pulls because most people do it without a jump but the jump allows you to use more weight and makes you more explosive in my opinion. I basically went from 5 reps sets, to 3 rep sets, now 2 rep sets, and next week I will probably max and get a video. After that I am going to go higher rep on bench and other upperbody stuff, ie 3x10 or something. The low rep stuff is just causing too many injuries, though minor.

 

[Tblock1]

Friday 5/21/10
Deadlift
1x5x135
1x3x225
1x3x275
1x3x315
1x1x365
1x4x400 PR (mixed belt, barefoot again motherfuckers!)
1x1x315 to get it in the rack for shrugs lol

Shrugs
3x10x315 PR (straps, never done before)

power ab raise
3x12x12.5 PR (weight tied around feet)

1 armed db row (pretty strict)
3x5x90 PR

Comments: Great workout, glad to be pulling 400 for reps! Next week is 405 for reps..... Never done shrugs before, they were kinda cool. I think I just discovered the main problem wit hthe new gym though, I think the fucking floor is slanted towards the wall! I kept wondering why deadlifting felt so weird and I just noticed today that whenever I let the bar go it started rolling towards the wall WTF!!!! I always feel slanted forwards and my shoulders are always way too far away, seriously this is so gay lol! I didn't go for a 5th rep of 400 cause I didn't want to hit failure, I'm probably going to go to 405x4 then go 405x5 the next week

 

[Tblock1]

btw, thanks for the tip about the leg presses em. I think I might try that on monday.

 

[ExtraMile]

no probs

 

[Tblock1]

sunday 5/23/10

Push press
1x5x45
1x3x135
1x2x155
1x3x185 PR
2x3x175 PR
1x1x175

BTN Press (w/ fat gripz)
2x10x95 PR
1x8x95

CGBP
1x5x220 PR (slight spot last rep)

doubled banded cgbp (paused 2 secs)
3x5x140 PR

ab raise
3x12x12.5

unilateral db press
1x3x60 too tired for more

elyptical machine 11 minutes: average heart rate 188+, 92% of max

Comments: Good workout, haven't done push press in a while. I decided to put in push press instead of split jerk, I asked an olympic lifter on youtube and he said for my goals push press was better. I remember before only doing 170x2, now I could have gotten 185x4, split jerks helped a lot! They are still brutal on my wrists though, I do them holding the bar straight up with my knuckles pointing up, it hurts so bad to catch it like that. Cardio workout was brutal, I reached heart rate 185 after about 2 minutes so I was at 90% of max heartrate (should be 203) for 9 minutes plus. On a funny note I set up the left band wrong so it wrapped around ,adding 50+ pounds of tension. It got stuck on my chest and felt super weird, a random guy had to help me lol!

 

[Andalite]

Good job and LOL @ getting stuck. That shit can be dangerous.

I am gonna do some CGBP work today myself

 

[JDid23]

nice job bro!

 

[Tblock1]

Thanks andalite and jdid!

Jdid: Can' wait to see those 1 rm's!

Andalite: That will be like the first time you have a video of cgbp That will be fun to see! Personally I think cgbp would be a great exercise for you to put in your routine, my shoulder occasionally hurts when benching but NEVER hurts when cgbp'ing.

 

[Andalite]

Andalite: That will be like the first time you have a video of cgbp That will be fun to see! Personally I think cgbp would be a great exercise for you to put in your routine, my shoulder occasionally hurts when benching but NEVER hurts when cgbp'ing.

I do Incline CGBP with Crazy Bells all the time...so yes, yesterday's FLAT cgbp with crazy bells was a first

 

[Tblock1]

Monday 5/24/10

Squat
6x6x225 (2:00 rest btw sets, last set 3:15)

Pullups
1x5xbw
1x3x25
1x5x45 PR
1x4x45
1x2x45
1x10xbw (felt insanely easy and light lol)
1x8xbw

Pendlay rows
1x5x135
1x2x185
Just too damn tired....

Comments:
Started the smolov jr for squats. Using 320 as my max.





Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

 

[Tblock1]

Wednesday 5/26/10

Floor Press (p= paused)
1x5x135 (p)
1x5x185 (p)
1x3x205 (p...3 seconds)
1x3x225 (p...3 seconds)
1x1x245 (p...3)
1x0x265 (tired out, could have gotten it earlier, 3 sec p)
1x3x225 (p..2)
1x2x225 (p...3)
1x5x135 (paused on pins cgbp)
1x3x135 paused explosive cg
1x3x185 (no pause)

High Pulls
5x2x230 PR

DB low incline bench
3x6x80's PR

Squats
7x5x240

Comments: Great workout, I absolutely LOVED floor press. My shoulders and triceps really burned but no pain, I think this is really the way to go for safe shoulders. I'm gonna max out Friday so I went 3x3,3x2, now heavy paused floor press, then max. High pulls went great as usual. DB bench really highlighted how going low made my shoulders hurt a little. Squats were brutal, but I really feel my form improving and by the 4th set it felt actually much easier as my form improved. I talked to the guy working at the gym and he was around thatblokes strength, pretty strong guy

 

[JDid23]

Wednesday 5/26/10

Floor Press (p= paused)
1x5x135 (p)
1x5x185 (p)
1x3x205 (p...3 seconds)
1x3x225 (p...3 seconds)
1x1x245 (p...3)
1x0x265 (tired out, could have gotten it earlier, 3 sec p)
1x3x225 (p..2)
1x2x225 (p...3)
1x5x135 (paused on pins cgbp)
1x3x135 paused explosive cg
1x3x185 (no pause)

High Pulls
5x2x230 PR

DB low incline bench
3x6x80's PR

Squats
7x5x240

Comments: Great workout, I absolutely LOVED floor press. My shoulders and triceps really burned but no pain, I think this is really the way to go for safe shoulders. I'm gonna max out Friday so I went 3x3,3x2, now heavy paused floor press, then max. High pulls went great as usual. DB bench really highlighted how going low made my shoulders hurt a little. Squats were brutal, but I really feel my form improving and by the 4th set it felt actually much easier as my form improved. I talked to the guy working at the gym and he was around thatblokes strength, pretty strong guy

nice squats bro. No way in hell i could do 7 reps of 5 at the end of a workout like that!

 

[Tblock1]

nice squats bro. No way in hell i could do 7 reps of 5 at the end of a workout like that!

Lol it was some brutal shit I was going to do a cardio but I it took 2 hours as is to do what I have here BTW, I absolutely loved floor press! You might want to try it for your bench. What is your sticking point on bench?

 

[JDid23]

Lol it was some brutal shit I was going to do a cardio but I it took 2 hours as is to do what I have here BTW, I absolutely loved floor press! You might want to try it for your bench. What is your sticking point on bench?

yeah i am actually thinking about it! To be honest, I am not even sure lol. If i had to say anything though, it would be the middle portion of the lift.

 

[ExtraMile]

for the middle portion try flat DB presses and floor presses. I actually like to do my DB presses on a very slight incline like 10 degrees, but completely flat may have more carryover to your benchpress...

never done floor presses except with dumbells, I found them very awkward with dumbells and obviously lacked some stabiliser strength because they wobbled around all the time. Iv done rolling DB floor extensions too which are cool but very hard on your stabilisers and shoulders...

 

[Tblock1]

Yeah jdid if the middle portion is your sticking point paused bb floor press would be perfect! If you really try to accelerate through after you pause it I gauranttee you bench will shoot up! Give it a try

 

[ExtraMile]

I wanna try board presses

 

[JDid23]

might give it a shot- thx. i think it's mostly a form issue to be honest, but having said that BB Floor presses might get a spot in my routine.

 

[Tblock1]

might give it a shot- thx. i think it's mostly a form issue to be honest, but having said that BB Floor presses might get a spot in my routine.

Honestly form may be holding you back a little....but mainly it is strength. Look your max military press was 125x1.... I think your upperbody strength is just weak compared to your lower body.

 

[JDid23]

Honestly form may be holding you back a little....but mainly it is strength. Look your max military press was 125x1.... I think your upperbody strength is just weak compared to your lower body.

ya. no doubt in my mind about this ^^

 

[Tblock1]

Well I didn't have enough time to do my Friday workout (shit deadlift day And I couldn't work out today because I graduated, so I will do deadlifts tomorrow (Sunday) and my saturday shoulder day will be combined with monday.

 

[Tblock1]

Sunday 5/30/10

Deadlift
1x5x135
1x5x225
1x3x275
1x3x315
1x1x365
1x5x405 BIG PR (belt)

Squats
4x4x225 (not enough time)

Comments: Good workout except for time Made a huge pr on deadlifts, jumped 5 pounds and 1 rep from last week, but this was probably right at failure. Squats not so good because squatting after deadlifting is killer.....I only took 1 minute between sets and ran out of time cause the gym closed.

 

[JDid23]

sick job bro!!!

 

[Andalite]

Taking 1 minute between sets when training to get strong is ultra gay unless it is for speed work.

EDIT: just read that you were in a hurry...arg...makes sense but thats a silly situation to be in. Too bad that happens to me often too

 

[ExtraMile]

Taking 1 minute between sets when training to get strong is ultra gay unless it is for speed work.

EDIT: just read that you were in a hurry...arg...makes sense but thats a silly situation to be in. Too bad that happens to me often too

and me, I always run out of time! Im just wondering whether to go to the gym now since it closes in 45mins and takes me 15-20 mins to ride there...

EDIT: its bank holiday and I just checked and the gym is closed all day

 

[Tblock1]

and me, I always run out of time! Im just wondering whether to go to the gym now since it closes in 45mins and takes me 15-20 mins to ride there...

EDIT: its bank holiday and I just checked and the gym is closed all day

Hey is bank holiday like memorial day over here in the states? I wonder if my gym is closed too since it is memorial day...fuck!!!!

But yeah I always take a good amount of rest, I took 6 minutes before my 405 set on deadlifts, but then as soon as I got done with deadlifts I got into a conversation with the guy who works at the gym for like 15 minutes lol! He's pretty awesome though he pulls 600+. But yeah then I realized I was running out of time and had to try to hustle through 8x4x255, only got to 4x4 as you see Doing heavy squats and deads on the same day is not the greatest idea anyway hhahaha

 

[Andalite]

But yeah I always take a good amount of rest, I took 6 minutes before my 405 set on deadlifts, but then as soon as I got done with deadlifts I got into a conversation with the guy who works at the gym for like 15 minutes lol! He's pretty awesome though he pulls 600+. But yeah then I realized I was running out of time and had to try to hustle through 8x4x255, only got to 4x4 as you see Doing heavy squats and deads on the same day is not the greatest idea anyway hhahaha

Actually there is nothing bad with that idea. You would be surprised at how effectively your squat improves when paired in after a Deadlift. But you were not doing "heavy squats". You were doing volume work. Thats a bad combo. But, if you wanted to work in intensity and try to set a new 1RM, doing it after heavy Deadlifts would actually benefit you because of biomechanics. I never believed this till I set so many PRs on Front Squats after doing heavy Deadlifts.

 

[JDid23]

Actually there is nothing bad with that idea. You would be surprised at how effectively your squat improves when paired in after a Deadlift. But you were not doing "heavy squats". You were doing volume work. Thats a bad combo. But, if you wanted to work in intensity and try to set a new 1RM, doing it after heavy Deadlifts would actually benefit you because of biomechanics. I never believed this till I set so many PRs on Front Squats after doing heavy Deadlifts.

Interesting. I have always put front squats after deadlifts (even in my 5/3/1)... However, i took them out since my quad was hurting and didn't want to aggravate it. Definitely going to implement them again.

Just curious- how do heavy deadlifts benefit front squats because of biomechanics?

 

[Andalite]

Interesting. I have always put front squats after deadlifts (even in my 5/3/1)... However, i took them out since my quad was hurting and didn't want to aggravate it. Definitely going to implement them again.

Just curious- how do heavy deadlifts benefit front squats because of biomechanics?

Well, your glutes are activated and your body is just prepped for some heavy load.

Try it out. Do some heavy Deadlifts (with good form) and then try maxing on Front Squats. Remember to rest so go to the gym early. See what happens. Give it 2 weeks though. sometimes your body takes time to adapt so give it to attempts. I think you will hit PRs in both sessions but give it a shot nonetheless.

 

[Tblock1]

Monday 5/31/10

Push press
1x5x45
1x3x135
1x1x815
1x0x225 (didn't even try it....too heavy)
1x5x175 PR
1x4x175 (failed 5th)

Weighted pullups
1x6x45 PR
1x13xbw

btn press
2x10x95
1x5x95 too tired
used fat gripz

squats
1x3x270
1x1x270
BURNT OUT......

cardio: ellyptical machine 10 minutes heart rate 195 average....got up to 202 if I believe the machine

Comments: I'm burnt out, after just those push presses and pullups I was covered in sweat and tired and out of breath. I feel fine but I am sure I am mildly "overeaching" now so I need:

Which of these do you guys think would be best:

1) take a week off?
2)do a deload week?
3) do a week of running and pt?
4)keep lifting but only do the smolov jr for squats for a week since I jsut started that?
5) keep lifting but cut down a lot?

Which one of those do you think I should do? It was really the weirdest feeling in the world, I jsut had no energy and after a little push press I was sweating, and by the end of push press and 1x6x45 I felt done and was sweating buckets and tired as shit. I think starting the smolov jr now was a bad idea. I've been getting closer to needing a rest for a while now, I have followed this routine since 3/22/10, so about 9 weeks. It's worked great, but it demands 4 days a week of heavy lifting with 20+ exercises...and I knew I could only take it for so long without a break. The first sign (which I should have paid attention to) was not having the energy for accessory work. When I started the routine I completed all the accessory work every time and with full energy. As the routine went on recently I began skipping it...to the point where I was barely doing any of it the last 2 weeks. I also have been super tired recently too, so I need a break, and starting the smolv jr for squats in the middle of this was not a good idea. On the good side the cardio was awesome, if I believe the hr monitor on the machine I got to almost maximum hr. Also remind me to put in those ankle exercises recommended to me in the thread I made

 

[miked8c]

I vote take a complete week off, from what it sounds your CNS maybe shot and you need to recover mentally any phsyically. Keep with the cardio however.

 

[ExtraMile]

Week off from lifting bro. Keep running if you want but cut out the pushups and circuit training and stuff.

 

[JDid23]

I honestly feel you should take a week off..... You've been hitting the gym freaking hard lately, and a week off will do you some good.

 

[Tblock1]

All right bros may I have the envelope please.........

The tally is in!
3 votes for a week off hahaha!
That sounds good should I start it when I stopped lifting? IE last day was Monday so Tuesday to next Tuesday will be off except cardio? I'm gonna miss deadlifts big time The other thing is I was ramping up for a max bench do you think this will affect my strength?

 

[JDid23]

All right bros may I have the envelope please.........

The tally is in!
3 votes for a week off hahaha!
That sounds good should I start it when I stopped lifting? IE last day was Monday so Tuesday to next Tuesday will be off except cardio? I'm gonna miss deadlifts big time The other thing is I was ramping up for a max bench do you think this will affect my strength?

I know our lifts aren't really the same, but when i took 10 days off i felt amazing when i came back. Yeah, i was a bit sore the day after but i also felt more energized.

 

[Andalite]

I don't think you should take a week off. I think you should reduce lifting frequency to only 2 workouts this week.

Workout 1 should be Deadlifts and that to 1 top set of 5 reps with 90% of your max

Workout 2 should be Bench Press wherein you should do 3x3 with 90% of your max and call it quits.

2 exercises. 2 sessions. 1 exercise per session. Less than 3 work sets.

I wouldn't advise you to take the week totally off.

 

[Tblock1]

Now I am not sure what to do, because andalite that makes sense. However no way I will do 1x5x90% for deadlifts, that would be 400x5 which would be pretty hard and only 5 pounds off max pr. On bench I would have to do 3x3x245, which would be right about my max. But are you talking about 90% of my max 5 rep set? That would make more sense it would be:

Deads: 365x5
Bench: 3x3x225

That would maintain strength. Should I do that today or what? My gym membership expires today for my new gym, but I was going to do a run.

Also in the makings is a comp here:
http://virtualmeet.net/

Where I am doing a max paused bench the 25th or 26th of June. I need to stay strong for that cuase I'm gone 4-6th, and the 16th-23rd. Most of my training till then will be based on:

1. Getting max paused bench to 275x1
2. Getting deadlift up

What kind of routine do you think would be good with these two tenents in mind? I'm thinking of doing lots of floor presses cause I really like those and they feel great on my shoulder.

 

[Tblock1]

Wednesday 6/2/10

Floor press (done with legs flat on the floor)
1x10x45
1x5x135
1x3x185
1x1x225
1x0x255 (REALLY close)
2x3x225 (close to failure on 3rd rep of 2nd set)

Run: 2 miles 14:46 easy pace, but my leg muscles felt tired from not running in a while

shin and calf strengthening

Comments: Decided to go with andalite's thing, but did floor press instead of bench. Probably won't get to deadlifts though, my gym membership at current gym expired and the old one isn't availble yet. Floor press is so much harder when you lay your legs down flat and don't arch at all.

 

[Andalite]

Now I am not sure what to do, because andalite that makes sense. However no way I will do 1x5x90% for deadlifts, that would be 400x5 which would be pretty hard and only 5 pounds off max pr. On bench I would have to do 3x3x245, which would be right about my max. But are you talking about 90% of my max 5 rep set? That would make more sense it would be:

Deads: 365x5
Bench: 3x3x225

That would maintain strength. Should I do that today or what? My gym membership expires today for my new gym, but I was going to do a run.

No, I am talking about 90% of your 1RM. If you cannot do 5 reps then do 3 sets of 2 reps or 2 sets of 3 reps with Deadlifts.

Ok, given that I just understood your numbers, you should be doing:

Deadlifts: 390x5 which I think is possible
Bench Press: 225x3x3 is fine

Also in the makings is a comp here:
Virtualmeet.net: Home

Where I am doing a max paused bench the 25th or 26th of June. I need to stay strong for that cuase I'm gone 4-6th, and the 16th-23rd. Most of my training till then will be based on:

1. Getting max paused bench to 275x1
2. Getting deadlift up

What kind of routine do you think would be good with these two tenents in mind? I'm thinking of doing lots of floor presses cause I really like those and they feel great on my shoulder.

So what does that mean in terms of how much you need to increase? Your current 1RM on Bench is 275? So you want to ensure it is paused?

Best way to address these 2 lifts is to have 2 big lift days and then basically accessory days.

For a 4 day layout, I would do:

Workout 1: Deadlifts

• Deadlifts - Special Progression
• Cable Pull throughs
• Grip Training
• Core Training

This is going to be a LONG workout so make sure you reach the gym WELL in advance of when it closes. Planning and preparation is a MUST.

Workout 2: Overhead Press

• Standing Overhead Press - 3-5 sets of 1-5 reps using SDT Progression: Ground Up Strength: Strength Training with Single, Double and Triple Progression
• Pull-ups - some bodyweight sets and then some weighted sets. Total sets should be somewhere between 7 and 10 which means you should be working this hard.
• CGBP with a Pause
• Core Training

Workout 3: Squats

• Front Squats - 3-5 sets of 3-5 reps
• Back Squats - 3-5 sets of 3-5 reps
• Core Training

Workout 4: Bench Press

• Bench Press - Special Progression
• Dumbbell Rows - 3-5 sets of 3-5 reps
• Paused Bench Press - 3-5 sets of 3-5 reps
• Core Training

Your competition is like 3 weeks out at best. You're gonna "deload" for a week. So you basically have 2 weeks to get prepped for the comp. Thats too little time and not enough planning on your part.

You should actually have the layout like this:

Monday: Workout 1 Deadlifts
Tuesday: Workout 2 Overhead Press
Wednesday: Off
Thursday: Workout 3 Squats
Friday: Workout 4 Bench Press
Saturday: Off
Sunday: Off

Given that, you have 2 workouts for Deadlifts and Bench Press prior to the meet.

Bench Press and Deadlifts:
Session 1: Do 9-11 singles @ 90%+ of your max
Session 2: Quality Volume Training above 90% of your max

This will get you prepped up for your "meet"

On your virtual meet day, aim for a total of 3 singles, ok?

Single 1 = what you have hit before in both sessions 1 and 2. This should not be ultra stressful.
Single 2 = what you think you can hit which is a bit more than your current max
Single 3 = balls to the wall the highest you think you can hit

Let me know what you think. You should've planned this out more in advance though.

 

[Tblock1]

No, I am talking about 90% of your 1RM. If you cannot do 5 reps then do 3 sets of 2 reps or 2 sets of 3 reps with Deadlifts.

Ok, given that I just understood your numbers, you should be doing:

Deadlifts: 390x5 which I think is possible
Bench Press: 225x3x3 is fine



So what does that mean in terms of how much you need to increase? Your current 1RM on Bench is 275? So you want to ensure it is paused?

Best way to address these 2 lifts is to have 2 big lift days and then basically accessory days.

For a 4 day layout, I would do:

Workout 1: Deadlifts

• Deadlifts - Special Progression
• Cable Pull throughs
• Grip Training
• Core Training

This is going to be a LONG workout so make sure you reach the gym WELL in advance of when it closes. Planning and preparation is a MUST.

Workout 2: Overhead Press

• Standing Overhead Press - 3-5 sets of 1-5 reps using SDT Progression: Ground Up Strength: Strength Training with Single, Double and Triple Progression
• Pull-ups - some bodyweight sets and then some weighted sets. Total sets should be somewhere between 7 and 10 which means you should be working this hard.
• CGBP with a Pause
• Core Training

Workout 3: Squats

• Front Squats - 3-5 sets of 3-5 reps
• Back Squats - 3-5 sets of 3-5 reps
• Core Training

Workout 4: Bench Press

• Bench Press - Special Progression
• Dumbbell Rows - 3-5 sets of 3-5 reps
• Paused Bench Press - 3-5 sets of 3-5 reps
• Core Training

Your competition is like 3 weeks out at best. You're gonna "deload" for a week. So you basically have 2 weeks to get prepped for the comp. Thats too little time and not enough planning on your part.

You should actually have the layout like this:

Monday: Workout 1 Deadlifts
Tuesday: Workout 2 Overhead Press
Wednesday: Off
Thursday: Workout 3 Squats
Friday: Workout 4 Bench Press
Saturday: Off
Sunday: Off

Given that, you have 2 workouts for Deadlifts and Bench Press prior to the meet.

Bench Press and Deadlifts:
Session 1: Do 9-11 singles @ 90%+ of your max
Session 2: Quality Volume Training above 90% of your max

This will get you prepped up for your "meet"

On your virtual meet day, aim for a total of 3 singles, ok?

Single 1 = what you have hit before in both sessions 1 and 2. This should not be ultra stressful.
Single 2 = what you think you can hit which is a bit more than your current max
Single 3 = balls to the wall the highest you think you can hit

Let me know what you think. You should've planned this out more in advance though.

Wow thanks a lot andalite I really appreciate it! I will definitely follow this it's just there is one more little problem: I'm gone backpacking the 16th-23rd
So I will get back this Sunday and will only have the 7th-15th to workout Knowing this, what would you advise? The reason I didn't have better planning is because I had seen virtual meet a while back and just found it again and just signed up for the meet. Also a 275x1 paused bench will be stronger than most if not all of the guys competing so I will be fine whatever I get, but 275x1 paused would be ideal

 

[ExtraMile]

when did you start pause benching?

and you should video your bench form you may have a technical issue that is stopping you from locking the bar out

 

[Tblock1]

when did you start pause benching?

and you should video your bench form you may have a technical issue that is stopping you from locking the bar out

Oh I haven't started paused benching man. I just need to because for the comp it has to be paused, and I want a long enough pause so the judges don't bitch. It has to be a legit video, with regular powerlifting rules.

I will video up my form though, I am going to try for 275x1 unpaused soon, and will also video my form with some lighter weight for a couple sets.

 

[Andalite]

Wow thanks a lot andalite I really appreciate it! I will definitely follow this it's just there is one more little problem: I'm gone backpacking the 16th-23rd
So I will get back this Sunday and will only have the 7th-15th to workout Knowing this, what would you advise? The reason I didn't have better planning is because I had seen virtual meet a while back and just found it again and just signed up for the meet. Also a 275x1 paused bench will be stronger than most if not all of the guys competing so I will be fine whatever I get, but 275x1 paused would be ideal

Dude, with so many issues surrounding your training, why are you so hell bent to do this competition?

If that is the case, just keep working out as per the template and we'll see what happens.

Do an On/off/on/off/on/off/on/off, etc schedule and if you can't make it to the gym because of back packing or whatever, just pick up from where you left off.

 

[ExtraMile]

Oh I haven't started paused benching man. I just need to because for the comp it has to be paused, and I want a long enough pause so the judges don't bitch. It has to be a legit video, with regular powerlifting rules.

I will video up my form though, I am going to try for 275x1 unpaused soon, and will also video my form with some lighter weight for a couple sets.

i never knew you were doing a competition, if it a full meet?

 

[Tblock1]

i never knew you were doing a competition, if it a full meet?

bro it is just an online video competition haha!

Virtualmeet.net: Home

Not a big deal at all...

But yeah I'm going to start that routine you laid out andalite thanks a lot!

 

[Tblock1]

lifts are starting to look pretty solid mate, keep up the good work

Thanks man!

BTW andalite: I printed out your routine you laid out (thanks a lot) but what would you suggest for core training? I'm also running into another problem with my deadlift: I'm gonna be back at my old gym with only 380 pounds of weight.......shit.....I'm going to try and get some 45's though

 

[Tblock1]

Alright I am going to start back at working out today, but I don't think I am going to be able to do deadlifts yet I'll probably do overhead press day per andalite's routine because I don't have enough weight at the gym for deadlifts...yet

 

[Tblock1]

Tuesday 6/8/10

Military press (video)
1x10x45
1x1x135
1x1x155
1x1x165
1x0x170
1x0x170
1x5x145 (easy)
1x4x145
1x3x145 (failed 4th)

Pullups (8 sets)
1x5xbw
1x5x20
1x3x35
1x3x50
2x2x50 (not failure on any)
1x10xbw (amazing how light these felt)
1x5xbw

CGBP (all reps paused...video)
1x5x135
1x3x185
1x1x225
1x1x245 BIG PR
1x0x255

Double Banded paused cgbp
2x5x145+doubled bands
1x4x145 +doubled bands

CORE

Turkish getups (all the way up and down x both arms)
1x1x35
1x1x50

Bodysaws (used 5 pound plates as sliders)
3x10xbw

Comments: Bodysaws were the HARDEST Core exercise I have EVER done. Period. There were ridiculous I love them!!!!! CGBP went awesome. Militayr press not so good.

 

[miked8c]

Solid CGBP and military press man, I think you may still have me on those.

 

[Tblock1]

Solid CGBP and military press man, I think you may still have me on those.

ahhahaha

Banded cgbp



245x1 paused cgbp


165x1 military press



EM: Any form corrections on the cgbp? I'm trying to get my bench form really good. Not sure if the angles were good enough for you though, I'll video up regular bench on that workout, what angles would you want? Thanks!

Miked: Hey man you should video some of your shit too, it is hella fun to see your progress when you have videos of it, and you can get form checks


Andalite: I'm loving the routine you gave me! Simple, to the point, and no bullshit exercises, only accesory work that helps Thanks

 

[Andalite]

BTW andalite: I printed out your routine you laid out (thanks a lot) but what would you suggest for core training? I'm also running into another problem with my deadlift: I'm gonna be back at my old gym with only 380 pounds of weight.......shit.....I'm going to try and get some 45's though

I have like 15 exercises which I basically rotate through. You never done the same exercise till all 14 have been done, basically.

There was a thread on GUStrength about this..let me see...

The Core Training Thread

Go through the list...

Definitely buy some 45s. You're in the US...they are available second hand everywhere at play it again sports. They're dirt cheap. Unlike me, you have no excuse to not buy additional plates

 

[ExtraMile]

check the rules of your competition they might have problems with your feet not being flat and on a few reps looked like your head came off the bench which might not be allowed.

 

[NBAfan#21]

Wow strong presses man. I remember a while back when you told me you were doing the smolov bench routine and your 1 rep max was 215lbs at the time. You progressed alot since then

 

[Tblock1]

Thanks nbafan! I'm hoping for a paused 275x1 bench regular grip within the next 2 weeks.

EM: I checked up on their rules and you can raise you head off the bench and have your feet on the balls of your toes. But thanks for reminding me of that because as I was looking at the rules it says you:

"must lie on his back so that the shoulders (upper back area) and buttocks are in
contact with the bench surface at all times during the lift. The head may move off the bench during the lift. The lifter must elect to place his feet either flatfooted (soles and heel in
contact with the platform or blocks) or up on the balls of his feet (heel not in contact with
the platform or blocks). The feet may not touch the bench or its supports. The assumed position of the shoulders, buttocks and feet must be maintained at all times during the lift.

To achieve firm footing, flat surfaced blocks or weight plates not exceeding 30 centimeters/11.8 inches may be used

Disqualification:
Any contact of the lifter's feet with the bench or its supports between the visible pauses at the beginning and end of the bench press.

So I'm guessing that would be disqualified because my feet had contact with the bench supports? It does say you can use surfaced blocks or weight plates for firmer footing, and that is all I am using the bench supports for it fimer footing and to keep me tight. Anyways, I posted this video on their site so they can tell me whats wrong haha!

EM: Have you ever thought about doing one of their competitions? The bench one I am in is coming up in 2 weeks, then there isn't one for a while. It will be an easy comp there are not many strong lifters competeting. Even with a 231x1 paused bench at your age you would do well, the formulas are age adjusted.


BTW, my abs are sore today Wohohohooho! Love them bodysaws lol

 

[JDid23]

Great job tblock.... looking and i bet feeling really strong man. I bet you can't wait until you can leave your new gym for your college one with what I imagine has more weights lol... I know I can't wait to be in a gym with a lotttt of racks

 

[lweaver]

Great progress man!

I'm still alive, just havent been updating really...just enough time lately to work go to school and lift. Keep it up!

Get those squats up...I'll work on the deads...

 

[Tblock1]

thanks jdid and lweaver! Good to see you back L!

 

[Tblock1]

Heres a video for the hell of it hahaha, back flex at the end (unpumped, late night)

 

[ExtraMile]

lats look decent bro

i would have LOL'ed if when you threw the knife you caught the blade

 

[ExtraMile]

EM: Have you ever thought about doing one of their competitions? The bench one I am in is coming up in 2 weeks, then there isn't one for a while. It will be an easy comp there are not many strong lifters competeting. Even with a 231x1 paused bench at your age you would do well, the formulas are age adjusted.

maybe, what is this formula you mensioned?

 

[JDid23]

lol you looked so bored during that vid. nice lats though bro

 

[the.gladiator1987]

nice back lots of thickness i thought you were a skinny fucker Whats ur current routine bro bro

 

[miked8c]

Yeah man looking thick, hit the beach for that farmers tan and it'll be fly.

 

[Tblock1]

EM: Thanks man haha with the knife thing you have no idea how many times I have gotten fucked up by those knives. For the first couple months I had them I was always trying to learn new tricks and shit so my hands got fucked up, I have the scars to prove it. But now I rarely ever flip them, this was the first time in a while, so I just do basic tricks and don't get cut
About the formula, check this out:
Virtualmeet.net: Rankings Calculator

Just enter your weight, age, and max bench in pounds or kilos and it will give you a ranking. I did it for you and if you paused 231x1 with solid form at age 15 and 205 pounds bodyweight, you would be ranked 26th of all time, but the thing is most of the records were set a while back and with the recent comps barely anyone competes so you could get top 3 easy. I'm just doing it for the hell of it

jdid: thanks man I know I looked bored but that is just the look of concentration I get haha

gladiator: thanks man I am still a skinny fucker haha but I haven'/t run in a while so maybe thats helping. As for my routine I am doing a routine andalite gave me on page 75 of my log, I just have to buy some plates cause I am back to my old gym with only 380, not enough for deads

Miked: Thanks man! Still not as thick as you though you were looking good in your avatar! (no homo hahah)

BTW, I know it is kind of hard but what would you guys estimat my bodyfat percentage to be from the back flex?

Also, did you guys notice the gnarly case of poison oak on the left side of my back? Sucks

 

[ExtraMile]

bodyfat i would say 12-16% could be anywere inbetween

lol tblock dont think i can be bothered with a comp right now. My bench is peaking anyway so Ill just see how high I can take it...

 

[miked8c]

If anyone has an idea what my BF let me know, I'm clueless.

 

[lweaver]

Not a bad taste in blades, pretty high end stuff...though the draw of a switchblade will never be quite as quick as a fixed blade or a cold steel ti-lite haha.

 

[Tblock1]

Not a bad taste in blades, pretty high end stuff...though the draw of a switchblade will never be quite as quick as a fixed blade or a cold steel ti-lite haha.

Those are just a few of my knives haha! It depends on how you carry your knives, not necessarily the knife itself.
Mike: I would guess you are 1-2% higher bodyfat than me, and I'm guessing I'm 13-14%. EM said 12-16%, but there is no way I'm 16%, and I think 15% is still too high.

 

[miked8c]

Yeah I know I am a little fatter than you, probably 2% or so.

 

[the.gladiator1987]

im 9%

 

[miked8c]

Haha, yeah I meant 2% fatter than T-Block. I'd be dead if I had 2% BF

 

[ExtraMile]

I would say Im somewere between 16% and 20%...

 

[Tblock1]

I would say Im somewere between 16% and 20%...

Hmmmm.....It's hard to say cause his stomach is somewhat lean...if I just saw his stomach I'd say 13-14% because you can still see the outline of the abs and his obliques. But then his arms are "chunkier", so I'd say 16-17% is a good guess. Not 20 though.... To be honest though we'd need more pictures to get closer.

ANDALITE: I've been following the program but for bench day 9-11 singles at 90%+, do you suggest doing them paused or touch n go? Maybe half and half? I'm gonna go off a 275 estimated touch and go max with a 265 estimated pause max. So that would leave me:

245x1
250x1
240x1 paused
245x1 paused
250x1 paused

Just a bunch of quality singles focusing on form. Should I try to max out?

 

[ExtraMile]

Hmmmm.....It's hard to say cause his stomach is somewhat lean...if I just saw his stomach I'd say 13-14% because you can still see the outline of the abs and his obliques. But then his arms are "chunkier", so I'd say 16-17% is a good guess. Not 20 though.... To be honest though we'd need more pictures to get closer.

who are u talking about?

 

[Tblock1]

who are u talking about?

mike

 

[ExtraMile]

mike

ah right ok

 

[miked8c]

who are u talking about?

Haha yeah I actually read Tblocks description and thought "hmmm that sounds alot like me", I thought he was talking about EM though.

Quick question, when you guys post pics do you do them after a workout so that your pumped up. Because to be completely honest that pic was taken about 15 min. after a pull up/push up workout(I didnt get pumped for the pic, it was more of an afterthought). So my arms may look bigger as with my pecs, but not by much though haha.

 

[ExtraMile]

usually my pics are in the morning before i eat, any other time and im bloated as fuck lol

 

[SouthernLord]

Where you at with the fatgripz, block?

I'm using them twice a week for various stuff. Standing press, bb curls, reverse bb curls (holy hard as fuck), french presses, and random holds and suitcase lifts. I like them a lot so far.

And yes EM,,, my forearms are growing and my grip is getting ridiculous, you should find a UK distributor and buy some.

 

[Tblock1]

Thursday 6/10/10

Squats
1x8x45
1x5x135
1x5x205
1x2x225
2x3x275
3x3x265

Turkish get up
3x1x45 db
1x1x45 ez curl bar
1x1x45 barbell
1x1x65

Those are hard!

Pallof press
tried a little

dragon flags
a little

1 mile run: 7:14 slow pace

Comments: Bad workout. I could have gutted through more 275 sets but it was actually getting a little close to failure, and I wanted to ease back into squats. TGU's are fun though

 

[Tblock1]

Fuck....

Thursday 6/11/10

Bench
1x10x45
1x6x135
1x1x235
1x1x255 easy
2x0x275 WTF!!!
1x0x265 thats just fucked up.....
1x1x255 (after the other shit this was actually kind of hard)
1x1x240
1x1x240 paused by now this was actually hard!
1x1x235

DB rows (super strict)
3x10xheaviest db

paused bench
1x3x205
1x2x225
1x1x245 (fucking hard lockout)

Comments: WTF! Probably worst workout of my life, so fucking pissed off. I was hoping to not lose strength from all the time off, but I did. Also I haven't benched wide grip in 3 weeks. I did some floor pressing but barely any, only a set or 2. FUCK!

Problems:
1. Bodyweight was down 193.4 post workout
--------causes---havent had a meal for 4 hours before workout
------------dehydrated, actually felt thirsty meaning 2% dehydration
2. Missing so many workouts
3. Lockout strength was shit
------------I havent done triceps work or bench accessory work in a while....bad mistake

I didnt even realize though cause I didnt feel hungry so I forgot my preworkout meal....also I didnt take much rest so that may have been a problem. The weird thing was 255x1 felt really easy? I even have a video and it shot up pretty good. This was one fucked workout though....I'll stop arking about it now though (anyone get the "arking" reference haha sorry if you are reading this ark it's just a joke: )

Mike: Hold off your laughing at my failure man I'll get you yet!


Southern: I really like the fat gripz but to be honest my training has been sporadic and shitty lately with no arm work so I havent got a chance to use them much

 

[miked8c]

Fuck....

Thursday 6/11/10

Bench
1x10x45
1x6x135
1x1x235
1x1x255 easy
2x0x275 WTF!!!
1x0x265 thats just fucked up.....
1x1x255 (after the other shit this was actually kind of hard)
1x1x240
1x1x240 paused by now this was actually hard!
1x1x235

DB rows (super strict)
3x10xheaviest db

paused bench
1x3x205
1x2x225
1x1x245 (fucking hard lockout)

Comments: WTF! Probably worst workout of my life, so fucking pissed off. I was hoping to not lose strength from all the time off, but I did. Also I haven't benched wide grip in 3 weeks. I did some floor pressing but barely any, only a set or 2. FUCK!

Problems:
1. Bodyweight was down 193.4 post workout
--------causes---havent had a meal for 4 hours before workout
------------dehydrated, actually felt thirsty meaning 2% dehydration
2. Missing so many workouts
3. Lockout strength was shit
------------I havent done triceps work or bench accessory work in a while....bad mistake

I didnt even realize though cause I didnt feel hungry so I forgot my preworkout meal....also I didnt take much rest so that may have been a problem. The weird thing was 255x1 felt really easy? I even have a video and it shot up pretty good. This was one fucked workout though....I'll stop arking about it now though (anyone get the "arking" reference haha sorry if you are reading this ark it's just a joke: )

Mike: Hold off your laughing at my failure man I'll get you yet!


Southern: I really like the fat gripz but to be honest my training has been sporadic and shitty lately with no arm work so I havent got a chance to use them much

Sorry man I already started laughing once you told me to check your log on my log, and then again when you mentioned arking. Listen man its no big deal, I would chalk this up to just having a bad day, its happens to the best of them. I can say you probably would have had 265 in the bag had you not tried and failed at 275 twice, that'll definitely take something out of you. Also, did you just workout? I dont know what time it is where you live but its about 10:20 here, thats a little late to be lifting.

It sounds like there are alot of negative factors that could have played a role in today's workout, lifting is a lifestyle that is defined by the culmination of all your workouts, not just your good ones.

Annddddd, thats all the motivation I'm willing to give out at this moment, seriously man dont dwell on this you and I have our entire lives ahead of us to get big.

 

[ExtraMile]

And yes EM,,, my forearms are growing and my grip is getting ridiculous, you should find a UK distributor and buy some.

I cant find anywere to buy them other than elitefts and the actual fat gripz website...

 

[the.gladiator1987]

tblock i only benched 275x3 the other day and i think i only could have gotten 5, losing strength sucks

 

[Tblock1]

Mike: Thanks for the encouragement man! Did you get 300 on video for bench this weekend?

Glad: I know losing strength or muscle is a big fear of mine, when I was on a 3 days backpacking trip last week I brought a 3 pound salami stick thing and 2.5 pounds of cheese, and tried to eat as much as I could to not lose strength or weight. Me and my friend ended up each carrying 50 pounds which is ridiculous for 3 days lol!

 

[miked8c]

Dude, I decided to scrap it. I know if I do one more week of some explosive floor presses tomorow and friday I'll definitely have it next weekend, you got one week T-block.

I just realized your my only friend on this username, pathetic.

 

[JDid23]

Mike- my friendship with you is pending lol

TBlock- any goals for the future man?

 

[Tblock1]

Mike- my friendship with you is pending lol

TBlock- any goals for the future man?

Jdid: In regards to fitness? I want to start moving more bodyweight exercises in my routine....I want to get really good at running and bodyweight endurance and rucksack marching(backpacking with heavy ass weight). Lifting goals are:

Short Term

Bench: 300x1
Squat: Who fucking knows anymore lol????
Deadlift:500x1
Military press:185x1

Longer Term (6 months)
Bench: 315x3
Squat: 405x1
Deadlift: 550x1

Been doing lots of cardio......

Saturday: 16 mile bike ride
first part: 13.5 miles, medium to fast
second part: 2.5 miles as fast as possible 30 mph+ on some parts

Sunday: Ellyptical machine 15 minutes heart rate maxed at 196 bpm
Monday: ellyptical machine 15 minutes faster
Also:

Bench : 2x5x225
1x4x225

Comments: I didnt fail the 5th on the 3rd set but I probably would have if I tried it. Benching strength is not good I expected to be doing 225x8 or so, I probably could have only gotten 6

On a good note, I got 2 brand new 45's that I am donating to my gym so I am heading out to deadlift now!

(Thanks andalite I checked play-it-again sports like you said, the old rusty used ones were only $10 cheaper though so I bought new)

 

[miked8c]

Damn Block thats alot of cardio, do you think that will make it harder for you to make gains in the weight room?

 

[Tblock1]

Damn Block thats alot of cardio, do you think that will make it harder for you to make gains in the weight room?

Probably will make it harder but I wanted to be ready for backpacking. bTW, the backpacking trip got fucked because we found out there is still 6 feet of snow there Were're gonna find a new trip

Tuesday 6/15/10

Deadlift
135x5 (db over)
225x5 (db over)
275x3(db over)
315x3(db over)
345x1(db over)
385x1(db over) Possibly a pr cause I've never gone that heavy db over
410x2
385x1

Cable Pullthroughs
1x1x110
2x10x160

Weighted pullups
1x3x45 (used band to attach weight made it really hard)
1x3x45 belt

Comments: Fun workout, but not great. I remember hearing that most people lose 5% strength after 2 weeks of no lifting, and I thought oh that isnt much. But 5% of 405x5 is 385x5. Shit. Anyway 410 felt really heavy and I couldnt have gotten a 3rd rep even I HATE LOSING STRENGTH! I went to do another set but I talked to a girl for 30 minutes and thought the rest would help, buyI just lost my aggression and could barely do 385x1 lol I did really like pullthroughs though, good stuff!

 

[Andalite]

Your strength will come back. Look at me....500 to 455 to 415 lol....and still feeling like crap. But, I'm doing other things to maintain my strength at around 400-450 and then in a few weeks once my home gym is set up I'll bounce back training hard. I figure that I'll be back at 500 but at a better level by December or so. Life happens and you got to roll with it

 

[Tblock1]

Your strength will come back. Look at me....500 to 455 to 415 lol....and still feeling like crap. But, I'm doing other things to maintain my strength at around 400-450 and then in a few weeks once my home gym is set up I'll bounce back training hard. I figure that I'll be back at 500 but at a better level by December or so. Life happens and you got to roll with it

Yeah I find it usually only takes me a week to get back strength if I only missed a week

 

[miked8c]

Probably will make it harder but I wanted to be ready for backpacking. bTW, the backpacking trip got fucked because we found out there is still 6 feet of snow there Were're gonna find a new trip

Tuesday 6/15/10

Deadlift
135x5 (db over)
225x5 (db over)
275x3(db over)
315x3(db over)
345x1(db over)
385x1(db over) Possibly a pr cause I've never gone that heavy db over
410x2
385x1

Cable Pullthroughs
1x1x110
2x10x160

Weighted pullups
1x3x45 (used band to attach weight made it really hard)
1x3x45 belt

Comments: Fun workout, but not great. I remember hearing that most people lose 5% strength after 2 weeks of no lifting, and I thought oh that isnt much. But 5% of 405x5 is 385x5. Shit. Anyway 410 felt really heavy and I couldnt have gotten a 3rd rep even I HATE LOSING STRENGTH! I went to do another set but I talked to a girl for 30 minutes and thought the rest would help, buyI just lost my aggression and could barely do 385x1 lol I did really like pullthroughs though, good stuff!

Watch out for those skirts T-block, number one distraction in the gym haha, I hope she was hot. Yeah man muscle memory is an amazing thing, once you get to a certain level of strength you'll always be able to go back to that level much easier after you take time off. Dont sweat it and too bad about that backpacking trip I was looking forward to hearing how that went.

 

[the.gladiator1987]

yea i hate losing strength thats why i just hop back on teh juice lololol

 

[JDid23]

nice job on the pullthroughs man- they're fucking awesome!!!

 

[Andalite]

yea i hate losing strength thats why i just hop back on teh juice lololol

Point noted