Destroy:Erase:Improve -- PBs Training Journal

[Protobuilder]

Volume Week 4 Sun. (workout 4) -- Very UnGay Day

2 mi. jog, brief rest . . . and then

Clean & Press w/ 100 lbs. sandbag (two 50 lb. bags of sand in a big duffel, which makes for a very odd-shaped, unevenly weighted, difficult to grab sack o' sand)

5/2/1/3/2 . . . and some cleans b/c I couldn't press it out

Interspersed w/ a couple of bearhug runs back and forth across my yard w/ the bag o' sand.

Alright. That shit will kick your ass. It's humbling too. It's hard just to get a decent hold on the duffel, and then when you lift it, the weight shifts in the bag and it's pretty far out in front of you, and it sags down, so as you try to get it to your chest, it's more of a continental clean. Then, it takes some all-over strength just to get ready for the push press. Lockout takes stabilizing force, etc. All in all, very cool. And I was breathing pretty heavy too.

Please don't ask "which muscles does that work." It works every single goddamn one of them. LoL

BTW, any input on the post above here would be greatly appreciated. I work hard so you don't have to.

 

[BiggT]

Dude, you'll never build t3h delt$$ without lateral raises and reverse pec deck.

Seriously, sand bag workouts are some of the best things you can do for overall conditioning and 'real world' strength.

 

[Protobuilder]

Dude, you'll never build t3h delt$$ without lateral raises and reverse pec deck.

Don't worry dood! My delts are like the cannonball, but I think I'm overtrained. And besides, my brother in law did reverse pec deck and then was divorced, so I think reverse pec deck is a pretty bad machine. But advices are always welcome so thx!!

 

[The Shadow]

...rear delts:

1 - Rope pulls on a lat machine....lean back at a 45 degree angle - pull rope to chin level...squeeze blades together in rear

2 - Seated rows with a straight bar - pull to chin level

3 - modified rear db laterals....instaed of soing them conventionally - with palms facing down...do them with palms facing BACK(behind you) - focus on pulling with back of arm(elbow) - squeeze at contraction for a count of 2.

 

[Protobuilder]

If Brooks were dead, he'd be rolling in his grave. ^^

Volume Week 5 Sun. (workout 1)

Squats

warmups
5x5x180 (+5 PR . . . I'm proud of myself on this one. It was a struggle and I didn't think I'd get all 25 reps. It's still a pathetic weight. I suck.)

Bench

warmups
4x175 (I was really pissed about this crappy showing but my shoulders are still tired from sandbags on Sunday so . . . ).
8x145 (backoff)
5x145 (backoff)

Pullups

3x6x20
5x20 + 7 chins

Skulls

6x95 (+5 PR)
4x95

Knee raises

2x10x10

Going into week 5, I'm feeling pretty tired. I'm dropping some lifts and maybe dropping some sets to keep getting PRs. Bench still really fries my shoulders more than chest despite my best efforts. I may go back to narrow grip b/c my tri's are stronger. Doing heavy triples doesn't seem to help either. I'm not built to bench. In fact, I'm not built to lift weights in gen'l.

 

[Protobuilder]

I know both of you reading this journal are eagerly waiting the next installment . . .

Volume Week 5 Sun. (workout 2)

Push Press (this was a real mess, shoulders are smoked, so never mind)

Front Squat

4x5x130 (+5 PR minus one set)

Dead

warmup
5x280 (+5 PR . . . using a lotta' back here, thighs are tired)

Skulls // Pullups

9x75 // 8
10x85 // 7
7x85 // 6
10x75 // 4 +10 chins backoff

Push Press never really got off the ground this cycle. Flat bench is killing my delts, plus I started throwing in overhead supports / sandbags / BTN push press, etc. Tried 'em tonight and it was terrible. LoL I'm making this 2d workout of the week into an easier night, with more rest, fewer lifts, less volume, etc. b/c I'm feeling tired in week 5, plus work, etc. So, 4 sets on fronts, no backoffs, and nothing too crazy except for one top heavy set of DL. I'm thrilled that my DL is still going up along w/ my 5x5 squat.

 

[Protobuilder]

Maybe I need an intervention. Last night, I pulled out my old half-used jug of CEE and am probably going to try it again. Last time I used it, it did nothing except taste like shit. Now though, I'm hoping it makes me HYOOGE and gives some wicked pumps!

 

[BiggT]

Maybe I need an intervention. Last night, I pulled out my old half-used jug of CEE and am probably going to try it again. Last time I used it, it did nothing except taste like shit. Now though, I'm hoping it makes me HYOOGE and gives some wicked pumps!

Creatine is pretty much the only way to get gunzz$$ , unless you take d-bol like a whole bunch of times a day.

 

[Protobuilder]

I’ve already got pretty huge gunz though. They’re up to like 14.5, which is pretty awesome and way bigger than most of my friends. Now I’m looking to really bring out the brachialis.

 

[Maks]

Hullo pb,
i just read your journal and wanted to express some sympathy here. Nice work, keep on going, you will make it !

Just on a side note: for me, weighted dips did a lot for my flat bench. I seriously bench less on monday when i didnt do dips on friday before (following the 5x5 sf). Might be a psycho thing though. And if your delts do too much on the bench - maybe try flaring the elbows out just a little bit, and keep a tight arch so that its a tad like a decline bench. For me, if i keep an elbow angle of 45° or lower, its mostly delts and tris that do the press. Thats only me, others might disagree.
And i think you are right - you should stick more to a linear programm like the sf, the df programm might be too taxing if you are feeling tired.

Anyways, keep up the excellent work, and dont let some progress-slowing discourage you. With more eating the strength will come no prob at all.

Just my thoughts.