A LIfter's Iron Log...

[ghettostudmuffin]

No this guy is a vet lifter, not semi-vet.

The guy can deadlift 800lbs, bench press 600 and is going for a 1000 squat. He's competed in several national level powerlifting competitions.

But, sometimes I think he just talks out of his ass when he doesn't know something or hasn't heard of it.

The my way or the highway mentality. If I don't know about it then it can't be good mentality. Pisses me off.

 

[ghettostudmuffin]

2-30-05

Full Squats-warmups to 185x5x5
effort meter 4

Barbell Deadlift-warmups to 260x5x5
effort meter 3-4

Military press-warmups to 125x5x5
effort meter 5

Chinups-BW only-4,3,3,3, 2

Squats felt fairly hard. Obviously the weight didn't feel heavy, but the legs are fatiguing a little which I expected from the high volume of squatting. They are gonna love the deloading and intensity phase!

Deadlift felt pretty easy overall. Took quite alot of rest between sets because I was chatting with a buddy of mine. Still got it done no sweat in good form.

the press felt pretty good. Got HARD on my last 2 sets. but I ground out the reps in good form

chins-well, not fucking bad considering I'm chinning an extra 6lbs of bodyweight haha.

good shit.

 

[ghettostudmuffin]

3-4-05

Barbell Full Squat-warmups to 240x1x6

Barbell Bench-warmups to 215x5,5,5,5,6

Barbell Row-warmups to 160x5x5

Glute/Ham Raise-Bw only 1x8

I felt pretty strong in the gym today. Was a good workout. Squats felt pretty good. Bench felt good. Rows felt good. Just felt strong period. Threw an extra rep on the final set of squats and bench. I could rep those weights a good 8-10x np.

Working and pulling my shoulder blades together harder on squats. Helps. Getting really good at getting really tight on the bench. Rows I do pretty explosively. I let the weight deload on the ground for only a split second and then pull as hard as I can without using much momentum at all. Again, technique will improve with time.

Well that's the end of the volume phase. Time for deloading week and then the intensity phase. I RULE.

 

[ghettostudmuffin]

3-7-05

Barbell Full Squat-warmups to 235x3x3
effort meter 3

Barbell Bench-warmups to 215x3,3,4
effort meter 3

Barbell Row-warmups to 160x3,3,4
effort meter 3

Overall a pretty easy workout, but I expected it to be because it's the deloading week.

My godamn left inner knee is pissin me off. Little tight there. Has something to do with my toe flare. Got to work on getting my stance just right.

Felt strong.

 

[ghettostudmuffin]

3-10-05

Barbell Full Squat-warmups to 185x3x3
effort meter 1-2

Barbell Deadlift-warmups to 260x3x3
effort meter 3

Barbell Military Press-wamrups to 125x3,3,4
effort meter 3

Chinups-BW only 3x3
effort meter 3-4

Was a good workout. Pretty easy. The last of the deloading week. I can't wait until monday baby!

This is how I'm gonna ramp the weight up for the intensity phase

bench 225x3x3, 230x3x3, 240x3x3, 245-250x3x3
squat 245x3x3, 255x3x3, 265x3x3, 270-275x3x3
deadlift 270x3x3, 280x3x3, 290x3x3, 295-300x3x3
military 130x3x3, 135x3x3, 140x3x3, 145-150x3x3
row 165x3x3, 170x3x3, 175x3x3, 180-185x3x3
chinups BW only 3x3, +2.5x3x3, +5x3x3, +7.5x3x3

That's what I'm looking for. Should be able to at least hit the lower of the top numbers with a decent chance or better at the top ones. It's only 5lbs difference. We'll see. Depends on how the bodies strength peaks out. I may even end up higher than those listed, but time will tell. I'm excited. I'll be the biggest and strongest I've ever been after this cycle and will follow it up with another cycle HYAH!!!

 

[ghettostudmuffin]

Nobody posts on my log.

HMM?

Fuck it. I don't care.

 

[mayhems]

hmm ur routines seem to be going good and your making good progression from when you first started this log

awesome job~

 

[ghettostudmuffin]

3-14-05

Barbell full squat-warmups to 245x3x3
effort meter 3-4

Barbell bench-warmups to 225x3,3,4
effort meter 3-4

JS curl-grip row-warmups to 170x3x3
effort meter 3-4

Glute/Ham Raise-BW only 1x8

Felt pretty strong. First heavier workout with 3x3. I'm sure I'll feel even stronger as it progresses and my body adapts to the rep change.

Weighed myself today before and after lifting.

Before: 228lbs
After 230lbs

I was fairly dried out before lifting and had only had a protein shake an hour before. I figure I'm not any lighter than about 228 right now and probably be hitting 231-232 by the end of the day.

This is ridiculous in a GREAT way. I can't believe how the weight is packing on! This is the 6th week, or beginning of the intensity phase and I have already gained depending on how you look at, 14-16lbs depending on how hydrated I am. That's just obscene lol. I've gained like 6 more pounds in a week and I'm not even gorging myself, just eating a sild amount every 3 hours or so. Best routine ever.

 

[Madcow2]

I've never even seen this thread - had no idea you had a log. Looks like the deloading is treating you well that's a nice bit of gain in the past week or so.

You should check out the Glenn Pendlay interview here: http://www.readthecore.com/200503/reynolds-glenn-pendlay.htm

Glenn has used this program and very similar programs on his athletes and lifters. He is a mod at GoHeavy and http://www.midwestbarbell.com/totalelite/ and posts mainly in the OL and General forum. Really sharp guy.

 

[ghettostudmuffin]

3-17-05

Barbell Full Squat warmups to 185x3x3
effort meter 1-2
Barbell Deadlift-warmups to 275x3x3
effort meter 3
Military press-warmups to 130x3,3,4
effort meter 3
Chinups-BW only 1x6 solid

Well let's see here. I didn't sleep the night before. I worked this ridiculous job today whre I had to unload carpet pads and carpet from 2 full sized freight trucks, stack them, then load them onto a forklift type machine multiple times and raise them to the 3rd floor, then unload them and then carry them by shoulder and deposit them 3 to a room in this HUGE 5 story apartment complex. Needles to say, I was almost passing out on the way home from fatigue and sleep deprivation. The only thing that got me going to the gym was an hour long soak in the tub, a coke,a rockstar energy drink and my dogged determination!

And not really surprising, I had a good workout. The squat weight felt even lighter than usual, but my hips felt a little jelloey from all the stair climbing and carrying 60-70lbs carpet pads on my shoulders all day. I did my best to maintain perfect form, but since they were pretty fatigued my hips did jiggle a little even with this light weight, but I'm not stressing because that was an assload of work the hip flexors had to deal with today.

Deadlifts felt pretty light overall. Still workin on my technique. It is getting better. Main thing I have to remember is to push the hips forward as soon as the bar clears the knees.

Military press felt good. My technique is improving on them and I stay tight by flexing my ass and stomache hard through out the set.

I was happy with chins. I weigh 228lbs today still and I wasn't optimally hydrated today so maybe a little more even. I felt pretty light on chins so I just did a max set instead. I mighta squeaked out 7, but it wouldn't have been full range.

I am gonna sleep like 12 hours tonight no problem. Tomorrow I'm just chillin and eating and hydrating. Ya baby.