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Evan Tipps
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Just curious! Saw you were 21 and just wanted to know if you ever cycled
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Conventional Strength (Daily Work Set Videos Included)
- Thread starter miked8c
- Start date
rustilldown
New member
Dude your savage strong . Nice work !
miked8c
New member
08/25/2013
Bench Press
180 x 5
205 x 5
230 x 11
255 x 3
280 x 1
180 x 13
180 x 8
Bench 230 x 11 08/25/2013 - YouTube
Felt really good about this considering I'm doing all my workouts on 5 hours of sleep. This erratic schedule is almost over. In the future I want to make sure to place more emphasis on my heavy sets following the max rep set.
Overhead Press
95 x 8
112.5 x 8
130 x 6
Lying Tricep Extension
EZ Bar + 40 x 10
EZ Bar + 30 x 10
EZ Bar + 20 x 10
I want this to have a carryover to my bench, I got great stretch on these. I need to stay consistent with my form on these.
I never log this but on every push day I do about 100 alternating grip Pull Ups between exercises. 50 of these are done before I even touch a bar. I find that as well as training the motor pathways for pulls ups this also pumps up the lats to a point where it actually helps for pushing movements.
Bench Press
180 x 5
205 x 5
230 x 11
255 x 3
280 x 1
180 x 13
180 x 8
Bench 230 x 11 08/25/2013 - YouTube
Felt really good about this considering I'm doing all my workouts on 5 hours of sleep. This erratic schedule is almost over. In the future I want to make sure to place more emphasis on my heavy sets following the max rep set.
Overhead Press
95 x 8
112.5 x 8
130 x 6
Lying Tricep Extension
EZ Bar + 40 x 10
EZ Bar + 30 x 10
EZ Bar + 20 x 10
I want this to have a carryover to my bench, I got great stretch on these. I need to stay consistent with my form on these.
I never log this but on every push day I do about 100 alternating grip Pull Ups between exercises. 50 of these are done before I even touch a bar. I find that as well as training the motor pathways for pulls ups this also pumps up the lats to a point where it actually helps for pushing movements.
miked8c
New member
08/26/2013
Deadlift
305 x 3
350 x 3
392.5 x 10
The last set was rough, the reason for this was because I had to shorten the amount of time between my squat workout and my deadlift workout this week. The result was me pulling two days after a heavy squat workout, I could feel my lower back protesting in my warm up sets. I want to avoid trying to hit my numbers with sub standard form, as can be seen on my last set of 392 where I lose tightness in my lower back and end up having to hitch a bit to reach full extension.
Deadlift 392.5 x 10 08/26/2013 - YouTube
I don't go for big numbers on the main exercise if I have trouble with the work set.
Front Squats
185 x 8
215 x 8
245 x 6
215 x 8
215 x 8
Deadlift
305 x 3
350 x 3
392.5 x 10
The last set was rough, the reason for this was because I had to shorten the amount of time between my squat workout and my deadlift workout this week. The result was me pulling two days after a heavy squat workout, I could feel my lower back protesting in my warm up sets. I want to avoid trying to hit my numbers with sub standard form, as can be seen on my last set of 392 where I lose tightness in my lower back and end up having to hitch a bit to reach full extension.
Deadlift 392.5 x 10 08/26/2013 - YouTube
I don't go for big numbers on the main exercise if I have trouble with the work set.
Front Squats
185 x 8
215 x 8
245 x 6
215 x 8
215 x 8
miked8c
New member
Pull Up
BW x 5
BW x 5
25 x 3
50 x 11
75 x 3
100 x 1
Pull Up 50 x 11 08/29/2013 - YouTube
Did these on a straight bar, compared to the angled bars I normally do my pull up workouts on. This makes the exercise significantly easier, as the ROM is lessened. This is worth noting since next pull up workout I have will be done with angled bars and subsequently my numbers will probably not match up with this weeks workout. However I had no access to the angled bars which is why I used the straight for this workout.
Neutral Grip Pull Ups (Strict 3:00 rest)
25x8
25x8
28x8
15x8
10x8
BW x 5
BW x 5
25 x 3
50 x 11
75 x 3
100 x 1
Pull Up 50 x 11 08/29/2013 - YouTube
Did these on a straight bar, compared to the angled bars I normally do my pull up workouts on. This makes the exercise significantly easier, as the ROM is lessened. This is worth noting since next pull up workout I have will be done with angled bars and subsequently my numbers will probably not match up with this weeks workout. However I had no access to the angled bars which is why I used the straight for this workout.
Neutral Grip Pull Ups (Strict 3:00 rest)
25x8
25x8
28x8
15x8
10x8
miked8c
New member
08/30/2013
Overhead Press
112.5 x 5
130 x 3
145 x 9
165 x 2
120 x 5
112.5 x 10
Overhead Press 145 x 9 08/30/2013 - YouTube
Solid day today, this was a good rep max, however I need to focus more on the heavier set following the rep max. I should have hit 165 for 3 on that.
Floor Press (paused)
155 x 8
182.5 x 8
210 x 6
210 x 4
185 x 6
These felt awesome, I have had great results with floor pressing in the past, in reference to its carryover to the flat bench. Can't wait to see how doing these will impact my bench day on Monday.
I was supposed to finish this work out with some DB bench but time ran out. Still love the floor press/overhead press combo as it keeps you benching twice a week and provides great support for someone who relies heavily on leg drive during the bench press.
Overhead Press
112.5 x 5
130 x 3
145 x 9
165 x 2
120 x 5
112.5 x 10
Overhead Press 145 x 9 08/30/2013 - YouTube
Solid day today, this was a good rep max, however I need to focus more on the heavier set following the rep max. I should have hit 165 for 3 on that.
Floor Press (paused)
155 x 8
182.5 x 8
210 x 6
210 x 4
185 x 6
These felt awesome, I have had great results with floor pressing in the past, in reference to its carryover to the flat bench. Can't wait to see how doing these will impact my bench day on Monday.
I was supposed to finish this work out with some DB bench but time ran out. Still love the floor press/overhead press combo as it keeps you benching twice a week and provides great support for someone who relies heavily on leg drive during the bench press.
miked8c
New member
8/31/2013
Squat
262.5 x 3
300 x 3
337.5 x 10
380 x 3
405 x 1
262.4 x 5 x 3 These were done paused in the hole, effin killer.
Squat 337.5 x 10 08/31/2013 - YouTube
For Lolz look at the kid chillen in the squat rack to the left of my rack, you can see him when I'm in the bottom position of my squat. He was literally just grillen me through the mirror my entire set. I actually felt bad because I made this weight my bitch while he was powering through 185.
Loosened my belt a notch on these compared to last workout. It is an Inzer Forever Lever and I am still trying to dial in the right tightness. Unfortunately I am right between two notches, so I am going to opt for the looser fit.
405 was all back, still a solid rep though. I hope Deads on Tuesday do not suffer from this workout
SLDL from 2.5" Deficit
205 x 8
240 x 8
275 x 6
240 x 6
Took it easy on these, just focused on getting a nice stretch. What kills me on these is my grip, I go double overhand and it is always my grip that costs me the last few reps. My grip will catch up soon enough though.
Did some back extensions.
Loving the emphasis on the big lifts. I get to go medium, heavy and light all in one day. Originally the first set last, today's was 262.5, was too light. By adding a pause at the bottom I was able to make it so that even though the weight is relatively light, the exercise is still very taxing and helps train me to stay tight in the hole.
Food PR : I ate three Chiptle Burritos the other night... Easily.
Squat
262.5 x 3
300 x 3
337.5 x 10
380 x 3
405 x 1
262.4 x 5 x 3 These were done paused in the hole, effin killer.
Squat 337.5 x 10 08/31/2013 - YouTube
For Lolz look at the kid chillen in the squat rack to the left of my rack, you can see him when I'm in the bottom position of my squat. He was literally just grillen me through the mirror my entire set. I actually felt bad because I made this weight my bitch while he was powering through 185.
Loosened my belt a notch on these compared to last workout. It is an Inzer Forever Lever and I am still trying to dial in the right tightness. Unfortunately I am right between two notches, so I am going to opt for the looser fit.
405 was all back, still a solid rep though. I hope Deads on Tuesday do not suffer from this workout
SLDL from 2.5" Deficit
205 x 8
240 x 8
275 x 6
240 x 6
Took it easy on these, just focused on getting a nice stretch. What kills me on these is my grip, I go double overhand and it is always my grip that costs me the last few reps. My grip will catch up soon enough though.
Did some back extensions.
Loving the emphasis on the big lifts. I get to go medium, heavy and light all in one day. Originally the first set last, today's was 262.5, was too light. By adding a pause at the bottom I was able to make it so that even though the weight is relatively light, the exercise is still very taxing and helps train me to stay tight in the hole.
Food PR : I ate three Chiptle Burritos the other night... Easily.
Last edited:
rustilldown
New member
Dude, your a beast. I watched your latest videos on bench and squat, form is spot on man.
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