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biggt protege - CN's Press/Pull Log

you're absolutely right, squatting 2x/week is doing wonders for my push press and strength in general...even when the weight feels light my on back I still kind of have a mental block to overcome until I dip and drive on the first rep and truly feel how easy it is to press it out
 
I like to wear a belt when I go over 315 on any lift. To me the off chance of an injury is not worth it. But I also use straps on deads over 315 and I use wet wipes to clean my ass so I guess you caould say I was just a fag.
 
al420 said:
I like to wear a belt when I go over 315 on any lift. To me the off chance of an injury is not worth it. But I also use straps on deads over 315 and I use wet wipes to clean my ass so I guess you caould say I was just a fag.
Click to expand...

true.

I used to belt it up a lot in high school, but since I've stopped I realy feel my core and lower back get more stable and thicken up a ton...I never really realized how much I relied on the belt.
 
thx...pressing has always been my strong suit, gotta work on my pulls and the weird leverages that I have from not being stocky but not being tall
 
10/3 Lower

DE Back Squat: 45x15, 135x5, 225x5, 275x5, 300x5, 315x5, 225x7, 225x7

Power Shrugs: 135x7, 225x7, 315x7, 405x7, 455x7, 315x20

Romanian Deadlifts (off 4" block): 135x5, 225x5, 315x5, 335x5

-easy lift, everything felt smooth

-I'm going to drop power cleans and deadlifts for a while and push squats for a few weeks and see what happens
 
10/4 Upper

Flat BB Bench: 45x15, 135x15, 225x7, 225x7, 225x7, 225x7, 135x15

GP BB Rows: 135x5, 185x5, 205x5, 225x5, 245x5

-these days are getting too routine and boring but I'm usually too rundown by the end of hte week to do anything else...
 
I agree w/ pushing squats for a while. They seem to be out of line w/ those heavy ass rows! I read back through the log and it sems like your not pushing the 315 envelope.

You also power shrug a ton - nice.
 
al420 said:
I agree w/ pushing squats for a while. They seem to be out of line w/ those heavy ass rows! I read back through the log and it sems like your not pushing the 315 envelope.

You also power shrug a ton - nice.
Click to expand...

yea...I'm sure I have the strength to hit a 380+ full squat given that my hip flexor doesn't act up. I've always been sort of top heavy and have worked hard the last few years to try to breach the gap. I've tried to compensate for the lack of any back squats over 350 by overloading with box squats while my gayass nagging injury recovers.
 
10/9 SQUATS

-nuttin but squats today, fighting a little tendonitis/soreness in my right knee and I have a nice pair of knee wraps I never use so I decided to use them...never made a better decision in my life

Back Squat: 45x10, 135x5, 225x3, 275x3, 315x3, 340x3, 365x3 (275 on were knee wrapped sets - I started wrapping at 275 to get a feel for them and by the time 365 came around it was a joke...I was breaking the plane on the 365 set and was going to do one more set but decided to save up for box squats)

Box Squats (16" box): 365x3, 405x3, 435x5 (all sets were wrapped and belted - got this nice 10 mm Inzer belt just for box squats/busted out 5 reps on the 435 set as I lift in a college gym and had a crowd staring at me so decided to show these pussies what was up)

Back Squat warm down: 225x7, 225x7 (raw, ATF)

-knee wraps felt real good, I am usually a RAW lifter, but the nagging hip flexor and pain in my right knee has forced me to look for ways around it and I think I found it with the wraps...we'll see how this goes, I will continue to wrap as long as I can make progress and break parallel
 
Nice squatting CN - thats like 55 total reps, nice - If you gotta belt up then belt up - injuries are way worse than being a homolifter. So if thats what it takes just do it.

I gotta try box squats.
 
thanks for stoppin over fellas...yea, I love box squats - normally they dont carryover much to your back squat but my box squatting stance and back squat stance dont differ by all that much, the depth is hte only real difference so it helps me a lot with hip flexor strength and driving out the hole
 
10/10 Upper

BW: 185

Flat BB Bench: 45x10, 135x10, 225x3, 275x3, 295x3, 285x1, 275x3, 225x10

BTN Push Press: 45x10, 135x5, 205x5, 205x5, 205x5, 135x7, 135x7 (last two sets were strict standing military pressed in the front)

Weighted Dips: BW+100x6, BW+100x6, BW+100x6, BWx20

Wide Grip Pullups: BWx7, BWx7, BWx7, BWx7

-everything felt good...chinese food gave me the shits though last night and I felt kind of lethargic all day

-on the 285x1 set it was supposed to be 275x3 but my dumbass friend left a ten on one side and I still did a rep before wondering why the fuck the left side felt so heavy - on a related note, 275 feels really light in my arms now and I think I'm going to stick to a 6x3 scheme at 275 for a while on my heavy bench days before attacking 315

-push press keeps going up which is good considering its not a lift I am really pushing right now
 
u one strong mofo.. nice numbers.. considering ur lighter than me.. i just feel so weak and bad as i'm out of a gym this month.. :(
 
carlsuen said:
u one strong mofo.. nice numbers.. considering ur lighter than me.. i just feel so weak and bad as i'm out of a gym this month.. :(
Click to expand...

thx bud...yea man just stay hungry (as I'm sure you are) and you'll be back and ready to push some weight
 
ChinkNasty said:
thx dude, like the new pic, wish i could get my calves to grow but their genetically dicked so i just leave em be...
Click to expand...
Thanks man. Some added bodyweight and frequent heavy blasting might spur some growth!

I'd never settle for "I just don't have the genetics" ... blast the fuckers if you have to.... some people have them, some don't, some work hard for them.
 
sgtslaughter said:
Thanks man. Some added bodyweight and frequent heavy blasting might spur some growth!

I'd never settle for "I just don't have the genetics" ... blast the fuckers if you have to.... some people have them, some don't, some work hard for them.
Click to expand...

shit son, i've blasted these little shits for years on end and they wont grow...i might just get a nice pair of implants hahaha
 
ChinkNasty said:
shit son, i've blasted these little shits for years on end and they wont grow...i might just get a nice pair of implants hahaha
Click to expand...
tell me your old routine for blastin' them, detailed (frequency, exercise, volume, ect)... i used to hit mine 3x week for a month or 2 at a time... then give them a break...they're on break right now.
 
sgtslaughter said:
tell me your old routine for blastin' them, detailed (frequency, exercise, volume, ect)... i used to hit mine 3x week for a month or 2 at a time... then give them a break...they're on break right now.
Click to expand...

I would say when I was more on a bodypart/day bodybuliding split I was hitting them 3x/week...

seated calf raises: 5x12
standing calf raises: 5x12

I would mix it up though - often mixing in DC principles: lots of static holds, negatives, shit that I haven't done in years...
 
DC's concepts are really painful. I don't know if they work for everyone, but I almost couldnt walk for 2-3 days after trying some of the static holds at the bottom. REALLY painful to hold the bottom position for 15+ secs.

I think calfs grow like any other body part. Stress them w/ heavy ass weights for 10 weeks and see what happens - obviously measure the little bastards first as .5" to 1" would be a big improvement I am guessing.
 
I've found bodyweight or I should say freestanding exercises esp. useful for calves. I just don't think the machines hit mine to their optimim advantage.
Old school stuff like donkey raises or standing raises on a step holding a dumbell. Also squats 3-4 times a week. These are good exercises we don't often do anymore because it's easier to just use the machine.
 
yea, donkey raises with someone on your back might be legit if you're arnold and franco or arnold and draper but I'm not sure how they'd fly if you busted them out with your partner these days...
 
ChinkNasty said:
yea, donkey raises with someone on your back might be legit if you're arnold and franco or arnold and draper but I'm not sure how they'd fly if you busted them out with your partner these days...
Click to expand...
you mean the 82.45lb abercrombie model?
 
I was too. It was just there seems to be a lot of geigh posting this past month on EF> I'm not sure I want to see what it's like here by mid-winter.
I'm sticking with the old school: :frackal:
 
10/12 Misc.

Deadlifts: 45x10, 135x5, 225x5, 315x3, 365x3, 385x3, 405x3

Incline BB Bench: 45x10, 135x5, 185x5, 205x5, 225x5

-short on time, big biochemistry midterm tomorrow morn. then its fall break, may or may not lift, see you guys on tuesday
 
Are you telling me that you neglected your rope hammer cable curls and incline cable flyes? I think you need to get your priorities in order.
 
You have a good chest. At a glance, I would've guessed you could nail 315 for an easy triple, and I wasn't far off. 20 bucks says you can get it by the end of the month!

I really love your workouts, too. Simple, to-the-point, heavy basics. If I weren't doing so well on a DC-style routine again, I'd rip off what you're doing in a heartbeat.

Speaking of Dante, I'll also chime in to endorse his calf training method. I think you're already familiar with it, Nasty, but for those who aren't: it's one work set to failure, 10-12 reps, 5 second negatives, 15 seconds in the stretched position on each rep. Pure torture -- and far more effective than it could ever seem on paper. I never would've thought three such sets spread over a two week period could make that dramatic a difference in my calves (which, while very large even without training, tend to gain only about an inch before plateauing).
 
thx bro...yea, I think puttin up 315 is more of a mental block for me more than anything, I did it at a lower bodyweight in high school so there should be no reason I can't get it now with a better diet and training split

yea I'll throw in some of dante's concepts and see if I can make these fuckers grow
 
10/16 Lower

Back Squats: 45x15, 135x10, 225x3, 275x3, 315x3, 340x3, 365x3

Box Squat (13" or 14 inch block): 365x3, 405x2

Back Squat Warm Down: 225x7, 225x7

Romanian Deadlifts (off 4" step): 135x5, 225x5, 315x5, 335x5, 345x5

-back home in cleveland for fall break, got a lift in at my home gym. Regular squats felt pretty good, but the box squats felt heavy as hell for some reason. Stopped them after 405, the 405 didn't even feel that heavy on my back, but I just had no drive off the block today, almost got stapled like a bitch on the 2nd rep, but grinded it out. Hate making excuses but maybe because of the different blocks at home and back at school. Back to Nashville tomorrow night.
 
10/18 Upper

internet has been done at my apartment...

bw: 190 (gained a few)

Flat Barbell Bench: 45x15, 135x10, 225x3, 275x3, 275x3, 275x3, 225x10

BTN Push Press: 45x15, 135x5, 210x3, 210x5, 210x5, 135x7, 135x7 (last 2 sets strict military press in front)

Weighted Dips: BW+90x6, BW+115x6, BW+115x4, BWx15

Wide Grip Pullups: BWx4 sets of 7

-1st set of push presses at 210 I lost focus and was all over the place and then the following sets were a joke...225 soon

10/19 Lower

Back Squats: 45x15, 135x5, 225x5, 275x5, 300x5, 315x5, 335x5, 225x7, 225x7

Power Shrugs: 135x7, 225x7, 315x7, 405x7, 455x7, 315x10

-just one of those days where squats are grooved and feel light as hell...wish i had more of these days
 
225 is around the corner on PP's.....that is the funny thing with them, unless you make a bone-headed weight selection choice, the only scre-ups are speed/groove-related.

Nice workout.
 
thx for stoppin in fellas...yea, my pressing is coming along pretty well, I'm going to push all my presses for a few weeks and see how it goes - prioritizing bench and push presses...275 really feels light now, hopefully get some work sets at 315 before winter

yea, the push press is such a 'mental' lift...if you aren't focused and remember your fundamentals it will dominate you, but when its grooved it feels so light
 
ChinkNasty said:
yea, the push press is such a 'mental' lift...if you aren't focused and remember your fundamentals it will dominate you, but when its grooved it feels so light
Click to expand...
Wise words :) .. it will OWN you if ya fuck up BTN, lol

Awesome lifting man!
 
10/25 Squats

bw: 188

Full Back Squat: 45x15, 135x5, 225x3, 275x3, 315x3, 340x3, 365x3, 385x3, 225x7, 225x7

Box Squats (off 14" block): 365x3, 405x3, 425x3

-been sick for a few days, damn colds...
-385x3 is a PR for me..yey
 
Very nice lifting. The "BiggT protege" is an apt title.

From a page or so back, calves do seem a bit different. I stopped jogging as much a couple of months back and lost over 1/2" pretty quickly. I still haven't gotten back to doing a lot of cardio, but have added some heavy calf raises. Mine have never been real skinny, though. I'm guessing you get in a lot of running with your rugby anyway.

I may have missed this, but how deep are you going in the box squats? Just curious since you mentioned them as helping get out of the hole. I guess what is really meaningful is how much above or below parallel. Maybe I'll try them sometime. Sure is working well for you.
 
I usually box squat off a 14" box so its right at parallel for me

10/26 Upper

bw: 188 (down a few)

Flat BB Bench: 45x15, 135x10, 225x5, 275x3, 275x3, 275x3, 225x10

BTN Push Press: 45x15, 135x5, 185x3, 205x3, 215x3, 215x3, 215x3, 135x7, 135x7 (last 2 sets strict military pressed in front)

Weighted Dips: BWx5, BW+90x5, BW+100x5, BW+100x5, BWx25

Wide Grip Pullups: BWx4x7

-ok day, 275 felt heavy, not much stamina on bench tonight, probably due to the 1 hour of sleep last night since I stayed up staying for this test this morning

I am changing my split after this week to this:

Mon: ME squats (heavy day), Power Shrugs, Wide Grip Weighted Pullups
Tues: Flat BB bench, BTN Push Press, Weighted Dips
Wed.: OFF
Thurs.: DE Squats (light day), Deadlifts (heavy), BB Rows
Fri.: Incline BB Bench, Flat db press, random arm work
 
10/28 Lower

Back Squat: 45x15, 135x5, 225x5, 275x5, 315x5, 335x5, 225x7, 225x7

Deadlifts: 135x5, 225x3, 315x3, 365x3, 405x3

High Hang Clean Pulls: 135x5, 185x5, 225x5, 225x5, 225x5
 
10/31 Presses Happy Halloween nukkas

bodyweight: 189 pds.

Flat BB Bench: 45x15, 135x5, 225x3, 275x3, 275x3, 275x3, 225x10

BTN Push Press: 45x15, 135x5, 185x3, 205x3, 220x3, 225x2 (SO CLOSE on the 3rd rep...fuckkkk)

Weighted Dips: BWx5, BW+100x5, BW+100x5, BW+100x5, BWx30

-solid day, 225 is PR for BTN Push Presses for me, I was so close to locking it out on the 3rd rep, but was just mentally and physically exhausted by then

-bench felt heavy today...I need to deload bench
 
That's an impressive push press......keep this stuff up through med school, you certainly have talent.....you lift like a 230 pounder
 
thanks man, I'm certainly going to keep it up for the forseeable future...I will try to get some vids of my push presses and some other lifts because I know I have room for improvement in terms of form etc.
 
11/3 Lower

bw: 189

Back Squat: 45x10, 135x5, 225x5, 275x3, 315x3, 340x3, 365x3, 385x3, 225x7, 225x7

Power Shrugs: 135x7, 225x7, 315x7, 405x7, 455x7

GP BB Rows: 135x5, 185x5, 205x5, 225x5, 245x5

-been bogged down with work at the hospital, felt good to get back in there before hittin the clubzz with dem shawtyss
 
11/5 Upper

bw: 188

Flat BB Bench: 45x15, 135x10, 225x7, 225x7, 225x7, 225x7

Incline BB Bench: 135x5, 185x5, 205x5, 225x5

BB Curls: 45x10, 95x8, 105x6, 135x4, 145x2

-random day, just wanted to get in there after a weekend of abusing my liver
 
11/8 Lower

bw: 190

Back Squat: 45x15, 135x5, 225x5, 275x3, 315x3, 365x3, 385x3, 405x3, 225x7, 225x7

Power Shrugs: 135x7, 225x7 315x7, 405x7, 455x7 (then some douche bag rushed me out of the rack, fuckin clown)

Wide Grip Pullups: BWx4x7

-good workout, unfortunately came down with a sudden fever night of and went to the doc this morning: upper respiratory viral infection...sweeeet, will be out for hte next few days
 
11/14 Upper

Flat BB Bench: 45x15, 135x10, 225x7, 225x7, 225x7 225x7

BTN Push Press: 45x15, 135x5, 185x5, 205x3x3

Weighted Dips: BWx5, BW+100x3x5, BWx25

-9 days out of the gym, and 14 days since I last benched because of this respiratory bug I got...felt good to finally get back in there and get something in

-conditioning was an issue as anticipated but I'll be alright
 
carlsuen said:
wow.. 225x4x7 and ur conditioning is a prob? i feel so small..

nice benching dude..
Click to expand...

haha, youll be alright, keep workin at it...yea I can definitely feel the drop in stamina towards the end of each lift...strength is still there just gotta get back into it
 
11/15 Lower

Back Squat: 45x10, 135x5, 225x5, 315x3, 365x3, 385x3, 225x7, 225x7

Power Shrugs: 225x7, 315x7, 405x7, 455x7, 495x7

GP BB Rows: 135x5, 185x5, 205x5, 225x5, 245x5

-shitty workout, squats felt heavy and not having not done them in so long + illness definitely took its toll
 
11/19 Upper

Flat BB Bench: 45x10, 135x10, 245x5x5

BTN Push Press: 45x10, 135x5, 185x3, 205x3, 215x3, 220xfail, 220x1, 220xfail

Weighted Dips: BWx5, BW+100x3, BW+100x4, BW+100x4

Side Lateral Raises: 30x3x10

Front Raises: 20x3x10

-weak as shit, everything felt heavy...slowly getting stamina back
 
11/21 Lower

Back Squat: 45x10, 135x5, 225x3, 275x3, 315x3, 340x3, 365x3, 225x5, 225x5 (225 sets were 2 sec. pause squats in the hole)

Power Shrugs: 135x7, 225x7, 315x7, 405x7, 455x7, 495x7, 315x20

Wide Grip Pullups: BWx3x7
 
STRONG shrugging.....are you going home for Thanksgiving? I love lifting the day after being so stuffed and bloated. No lifting on Thanksgiving for me as I plan on drinking about 15 beers for my PWO nutrition tonight.

225 is right around the corner on PP's for you.
 
BiggT said:
STRONG shrugging.....are you going home for Thanksgiving? I love lifting the day after being so stuffed and bloated. No lifting on Thanksgiving for me as I plan on drinking about 15 beers for my PWO nutrition tonight.

225 is right around the corner on PP's for you.
Click to expand...

hey big guy were you been? thx man...actually had this redhead trying to teach me regular shrugs, but he also knew what a power shrug was and I was like hey buddy, I'm doing power shrugs...haha, yea I actually hit 225 a few weeks back before I really got sick and I still haven't really gotten over this respiratory shit, its driving me fucking insane...anyways, yes, it is time to drink, eat and give thanks...I plan on drinking about a fifth of whiskey to get started tonight hahaha woooooo
 
ChinkNasty said:
hey big guy were you been? thx man...actually had this redhead trying to teach me regular shrugs, but he also knew what a power shrug was and I was like hey buddy, I'm doing power shrugs...haha, yea I actually hit 225 a few weeks back before I really got sick and I still haven't really gotten over this respiratory shit, its driving me fucking insane...anyways, yes, it is time to drink, eat and give thanks...I plan on drinking about a fifth of whiskey to get started tonight hahaha woooooo
Click to expand...

I've got power cleans and some jump shrugging of my own on tap in a few hours, then I always go with some Wild Turkey for my Thanksgiving eve drink of choice.
 
-fighting a sinus infection, on antibiotics but still lifting and pushing through...feel real weak though and no stamina at all really

bw: 184

11/27 Upper

Flat Barbell Bench: 45x10, 135x10, 225x7, 225x7, 225x7, 225x7

BTN Push Press: 45x10, 135x5, 185x5, 185x5, 185x5, 135x7, 135x4 (last 2 are strict standing military pressed - fucking died on the 2nd set)

Dips: BWx3x20 (usually do weighted dips +100 pds. but triceps were fucking fried)

11/28 Lower

Full Back Squat: 45x10, 135x5, 225x5, 275x3, 315x3, 365x3, 405x1, 225x7, 225x7

Power Shrugs: 135x7, 225x7, 315x7, 405x7, 455x7, 315x20

Dumbbell Side Raises: 35x3x10 (just cause)

-405 did not feel heavy but again, just no stamina and before I even unracked I think I was already defeated as I felt weak and tired (fuckin pussy), got stapled on the 2nd rep haha
 
Being sick will suck up your stamina and endurance and make you feel plain old unconditioned. I feel a cold coming on myself, I hope this shit passes.
 
been lazy/having shitty workouts...here are the last few

bw: 181-185 pds.

11/30 Upper

Incline BB Bench: 45x15, 135x5, 185x5, 205x5, 225x5

Flat DB Press: 90x10, 90x9, 90x6 (triceps have been so weak lately)

12/3 Lower

Back Squat: 45x10, 135x5, 225x3, 275x3, 315x3, 365x3, 405x3 - injured on 4th rep attempt, 225x7 227x7

Power Shrugs: 135x7, 225x7, 315x7, 405x7, 455x7, 495x7, 315x20

Wide Grip Pullups: BWx4x7

12/4 Upper

Flat BB Bench: 45x15, 135x10, 250x5, 250x5, 250x5, 185x10, 185x10

BTN Push Press: 45xmillion, 135x5, 195x3 (pussied out mentally, 195x5, 195x5, 135x7, 135x6 (last 2 are strict standing military presses)

Weighted Dips: BWx10, BW+90x4, BW+90x4, BW+45x10, BWx20

-tricep stamina is slowly coming back...none of the weights feel heavy but I will for example do 5 reps fine and then attempt a 6th and be absolutely stapled because I have no endurance anymore
 
12/6 Lower

Back Squat: 45x15, 135x5, 225x5, 275x5, 315x5, 335x5, 225x5, 225x5 (last 2 sets were pause squats in the hole)

GP BB Rows: 135x5, 185x5, 205x5, 225x5, 225x5,

Leg raises.

-right knee is holding up fine, squats felt good, I think it is an overstretch/mild sprain as it only hurts when I am really sitting deep in an ATF...today I stopped about 3 inches above an ATF squat (but still breaking parallel) and it felt alright
 
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