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Fitness Log

Monday 12.27.10

Bench
225x7

Squat
275x3
315x0

DB Row
75 (or 80) x30

Comments: Great workout. Bench went extremely well, ususally i cant get more than 3-4 reps after a big trip. My all time pr was probably 8-9 reps so Im very happy. Squat wasnt that great....but I'm counting on it to get back up there. I did enjoy it though. DB Row was fantastic, my strength has skyrocketed on these. Before I was getting 15 reps. My left arm form wasnt as strict though


VIDEOS:

Bench 225x7


Squat 275x3


Squat 315x0


DB Row
 
I dont wanna sound ignorant but what is the heirachy (sp?) of the differant sections of the US army? Im guessing the most advanced is the Seals or the Rangers but I have to be honest and say I dont really know much about it lol

and which section are you training for?

I need to get some more video's up!!
 
ExtraMile said:
I dont wanna sound ignorant but what is the heirachy (sp?) of the differant sections of the US army? Im guessing the most advanced is the Seals or the Rangers but I have to be honest and say I dont really know much about it lol

and which section are you training for?

I need to get some more video's up!!
Click to expand...

hey em:

it all depends at the way you look at it. Right now I'm just shooting for infantry officer....which will be hard enough to get. Then I will think about rangers and all that. SEALs are in the navy btw. Rangers tend to be for fast hard hitting stuff....kicking in doors and taking names. US Army Special Forces (also called green berets) tend to do more counter-insurgency work, such as working with guerillas against a regime.

No comments on my workout from you em? :(
:cool:
 
If I had to go with a particular group I'd pick Air Force Pararescue whose training is seriously underrated. If it was limited to Army I would have to go with Delta force...
 
Yeah iv heard of delta force. Not heard of thepsrarescue though.

Nice squats tcock 275 is gettin up there. Reppin 225 on bench is good too...
 
ExtraMile said:
Yeah iv heard of delta force. Not heard of thepsrarescue though.

Nice squats tcock 275 is gettin up there. Reppin 225 on bench is good too...
Click to expand...

Thanks haha!

Ramnares: Yeah pararescue are pretty BA but they are a little different than say Rangers, you arent gonna send a platoon of pararescue to take down a building complex. However they basically are trained in everything every other special ops does...which is pretty impressive.

BTW 80% of delta operators are former rangers..... :D
 
Well to be fair they're trained for different purposes, and you're correct, DF recruits heavily from Rangers and SF.

Nice job with those squats btw!
 
Monday 1/3/10

Bench
225x1
265x1
235x3

Squat
275x5 light belt

DB Row
100x15

Comments: Good stuff. DB Rows were a little less strict with my left arm though
 
great work on bench and squats bro- you could only manage 275x3 in your last vid... you think 275x5 was cuz of the belt?

If i were you, I would consider lowering the weight with rows to help your left arm get up to your right arm. I did the same, and now my right arm is just as strong, if not stronger than my left arm.
 
JDid23 said:
great work on bench and squats bro- you could only manage 275x3 in your last vid... you think 275x5 was cuz of the belt?

If i were you, I would consider lowering the weight with rows to help your left arm get up to your right arm. I did the same, and now my right arm is just as strong, if not stronger than my left arm.
Click to expand...

275x3 wasnt my max though...it was just what I was shooting for at the time. And actually with 275x3 I had on my own weightlifting belt, for 275x3 I used this shrimpy little belt they have at the gym. The thing is though 275x5 is my true max right now, I had to push really hard to get those reps and I took a good amount of rest between each rep.

Thanks I apprecaite the advice about the db rows! How has lifting been going for you jdid?
 
lol, i misplaced my belt once and had to do squats without it... i asked the front desk if they had one i could borrow and when i saw what they had i said nevermind...
with your normal belt dont be suprised if you would have had 2 more reps in you...

nice benching... hopefully i can get close to that by the end of the year... damn my long arms... i guess it helps my deadlift though...
 
moya said:
lol, i misplaced my belt once and had to do squats without it... i asked the front desk if they had one i could borrow and when i saw what they had i said nevermind...
with your normal belt dont be suprised if you would have had 2 more reps in you...

nice benching... hopefully i can get close to that by the end of the year... damn my long arms... i guess it helps my deadlift though...
Click to expand...

Yeah I actually havent used my belt in forever I just started using it these last two workouts. I definitely like it better than without...it just feels safer and secure. Thanks I got long arms too but they definitely help on the deadlift
 
Wednesday 1/5/10

Bench
235x5
255x2 PR (technical)

Weighted pushups
45x5
90x5
135x3
180x2 PR

Burpees
50 in 2:58 PR

Comments: Just an all around fantastic workout! Strength was great on bench, I've never done 255 for more than 1 rep and I did it for 2 after doing 235x5. Weighted pushups I actually felt a little weak on after not doing them for a while and doing bench before, but still managed 4 plates for 2 reps. Burpees was a huge pr, I was doing them with a buddy so maybe that helped. Last time I did them I got 3:26 for 50......

I didnt do squats and db row today because even though I was behind a workout and this is technically my 1st of the week I already got 275x5 and 100x15 for squat and db row respectively

EDIT: also, according the to 1 rm calculator I'm probably back at a 275 max! This was my old estimated strength at best so I'm very happy.

BW was 189 too with shoes
 
1/7/10 Friday
Deadlifts
375x5
455x0

Comments: Quick workout. 375x5 was so easy with the belt I thought why not go for 455? I could barely budge it haha!
 
Tblock1 said:
275x3 wasnt my max though...it was just what I was shooting for at the time. And actually with 275x3 I had on my own weightlifting belt, for 275x3 I used this shrimpy little belt they have at the gym. The thing is though 275x5 is my true max right now, I had to push really hard to get those reps and I took a good amount of rest between each rep.

Thanks I apprecaite the advice about the db rows! How has lifting been going for you jdid?
Click to expand...

lifting has been going pretty well.... i haven't been focusing as much on squats, but did 185x8 for 2 sets relatively easily the other day. Going to get back into full body shit when i head back to college and start cardio... wanna get real lean for spring break/summer and not care as much about #s, but still have aspirations of hitting a 315 squat, 225 bench, and 405 deadlift at some point during my lifetime :)

the advice regarding the rows is the same shit i did, and now my arms are basically even with rowing. It'll be a blow to the ego at first, but over time you'll be thankful you acknowledged and dealt with your imbalance.
 
'Comments: Quick workout. 375x5 was so easy with the belt I thought why not go for 455? I could barely budge it haha!' Yeah I've made that mistake more than once, and most recently last week, live and learn as they say :/
 
ramnares said:
'Comments: Quick workout. 375x5 was so easy with the belt I thought why not go for 455? I could barely budge it haha!' Yeah I've made that mistake more than once, and most recently last week, live and learn as they say :/
Click to expand...

agreed haha!

Tuesday 1/11/10

Bench
240x3

Squat
280x3

DB Row
100x15 each arm

DB Bench:
3x8x75's

Comments: Good workout. I'm semi following the 5x5 now...not really. I'm doing the top set for each exercise but getting there however, and this week at least I'm doing the sets of 3 first then going for 240x5 and 280x5 on the 3rd workout.

On DB Rows I'm going to stay at 100x15 or lighter till my left arm catches up in strength
 
Friday 1/14/10

Bench
240x5 PR

Squat
280x5 belt

Comments: On bench my spotter did touch the bar on the last rep and I might not have gotten it without that. Still I'm very happy with this workout as I've never done more than 3 reps with 240 in my life. Squats also went very well
 
Thanks jdid!

Gladiator: Thanks! I agree on the spotting thing, this is a guy I know but has never spotted me before. I usually tell them not to get their hands even near the bar unless I ask for it. The first 3 reps were strong and smooth, the 4th one was slower, and in all honestly I dont think I'd have gotten the 5th without a spot. Still I'm close.

On the belt I used to use it for all squatting and deadlifting but took a break for 4 months and am just starting to use it again. It just keeps my back safe and makes me feel more secure. Also the weight doesnt matter, you just use it on any reps 80-90% of your max
 
Tblock1 said:
Friday 1/14/10

Bench
240x5 PR

Squat
280x5 belt

Comments: On bench my spotter did touch the bar on the last rep and I might not have gotten it without that. Still I'm very happy with this workout as I've never done more than 3 reps with 240 in my life. Squats also went very well
Click to expand...

good stuff! im glad to see that you got back to your previous strength level on bench (and even more). Im sure squats and deadlifts will come right back up too
 
NBAfan#21 said:
good stuff! im glad to see that you got back to your previous strength level on bench (and even more). Im sure squats and deadlifts will come right back up too
Click to expand...

Thanks my man! I hope so too. I am 10 or more pounds lighter than when I got my best lifts before so pound for pound and absolute I've never been stronger
 
Monday 1/17/10

a little behind on the log.....

Deadlift
380x3

push press
155x5

Pullups
3x5x45

Comments: Crap. I am so disappointed with my deadlift these days.

1/20/10

Bench
245x3

Squat
285x3

Comments: Solid.

1/21/10
Bike: 15 minutes hard
 
My working out has not been too consistent these days. Today I'm going for 245x5 bench ans 285x5 squat. Wednesday 380x5 deadlift. Friday 250x3 bench 290x3 squat.

Question: What to do about military press? I got 155x4 a few weeks ago and since then I keep missing it and can barely do 155 for reps now. Should I drop the weight a little or what?
 
I would say go for some higher volume for a month or 2 on the barbell press.

Maybe drop down to 135 and see if you can do 3 sets of 10. Then add 5lbs and build up to 3x10 etc. If you can get up to 145 for 3 sets of 10 I guarantee when you bump to 155 you'll do more than 5 reps.
 
"Question: What to do about military press? I got 155x4 a few weeks ago and since then I keep missing it and can barely do 155 for reps now. Should I drop the weight a little or what?" I feel you T; nothing infuriates me more than pushing a weight one week and then barely hitting it the next. Ghetto's advice is spot on though, that's exactly what I do every time and it's worked so have at it. Good to see your log back up, I thought you had dropped off for a while.
 
Great suggestion ghetto thanks a lot.

Ramnares: yeah I forgot to post for a bit

Gladiator: I'm going to try thr lighter weight first and if that doesnt work ill switch to push press. Awesome quote in your signature btw
 
The going heavier option as suggested is an excellent option as well.

I think it comes down to what you need at any given sticking point.

If you are feeling good and training is going well than it could be a mental sticking point in which case getting used to push pressing and jerking heavier weights overhead can provide the confidence to push past a plateau.

On the other hand a plateau can be a sign that you need to back off abit. Going lighter weight with higher reps/volume can still overload the muscles albeit in a different way and give your nervous system abit of a break. I think this is the biggest benefit from this method. It's pretty much what periodization is in a way except for just one lift.
 
1.26.10
run 2 miles: 14:11

1.27.10
deadlift:
135x5
225x5
315x2
355x1
see comments

Military press
2x10x125
1x8x125

run 2 miles: 14:43

Comments: I'm just starting running back up again so I took it easier. PT test is coming up soon so I really got to start focusing.

I'm going to take a break from deadlifts and squats...not sure how long yet. I have been progressing nicely on squats but have made zero progress on deadlifts. A little while back I did 375x5 then tried 455. I didnt mention it but I tweaked my back a little on that attempt. Now everytime I do squats or deadlifts my back is starting to hurt, and 315 and 355 yesterday really started to hurt. It's not worth a more severe injury so I'm going to take a break

Military press was fun with the higher reps, but I couldnt get a full 3 sets at 125. I'm thinking of doing 3x8x130 next week?
 
Probably smart to ease off the deadlifts and squats. Let your back rest. You're still hella young so there is no rush. Better to stay injury free. You could consider stopping deadlifting altogether, but still squatting with a lighter weight and higher reps/volume if your back can handle it.

Imo you would be far better served in a militaristic sense squatting 225x3x10-12 with maybe 3 minutes rest between sets than any amount of heavier weight. Trust me that is far stronger and better anaerobic condition than the majority of military guys.

There's nothing wrong with wanting to maximize your strength to weight ratio, but with the running and cardio etc etc I think your body would be better off with abit lighter weight and more volume.

Same with bench. Maybe stay at 225, but build up to doing it for 3 sets of 10-12. I guarantee if you can do 3 sets of 10 with no more than 3 minutes rest between sets you will be as strong as you are now, but with better muscle conditioning.
 
ghettostudmuffin said:
Probably smart to ease off the deadlifts and squats. Let your back rest. You're still hella young so there is no rush. Better to stay injury free. You could consider stopping deadlifting altogether, but still squatting with a lighter weight and higher reps/volume if your back can handle it.

Imo you would be far better served in a militaristic sense squatting 225x3x10-12 with maybe 3 minutes rest between sets than any amount of heavier weight. Trust me that is far stronger and better anaerobic condition than the majority of military guys.

There's nothing wrong with wanting to maximize your strength to weight ratio, but with the running and cardio etc etc I think your body would be better off with abit lighter weight and more volume.

Same with bench. Maybe stay at 225, but build up to doing it for 3 sets of 10-12. I guarantee if you can do 3 sets of 10 with no more than 3 minutes rest between sets you will be as strong as you are now, but with better muscle conditioning.
Click to expand...

Thanks I really appreciate it I'm starting to see that I need to stop rushing. Moving too quick at 17 is what kind of got me burned out of lifting. If I'd taken it consistent and steady I honestly believe I'd be putting up 315 for a couple on bench and 500 for a couple on deadlift. I'm really starting to enjoy squatting much more though. I think I will try some higher rep stuff though, except on bench. For now I'm making great progress on bench, but with squat and military press I'll drop the weight and up the reps.
 
Forgotten post:

1.24.10
Bench
245x5 * PR
Squat
stopped due to back pain

DB Row
1x15x100
on the left arm I did 10 reps rested for a sec then did 5 more

Comments: My spotter did touch the bar on this one, I think without his help I would have been at 245x4.

1.28.10

Bench
250x3 ahhhhhhhhh yeah PR
Circuit
25 pushups
25 situps

1 minute rest

repeat twice more

Comments: Bench was great. However the 1st rep was smooth, 2nd was getting hard, and the 3rd was a grinder at lockout. So getting 5 next week aint gonna be easy.....

I havent done solid sets of pushups and situps in like 2 months so I've got work to do....

Still I'm very happy because 250x3 with no spotter and lift off equals a definite 275x1 bench!!!!!!!
 
the.gladiator1987 said:
good job on bench my nugga. whens the next PT test? what r ur goals?
Click to expand...

Thanks brahski! There are two pt tests coming up, one within a week or so which will be diagnostic, meaning it's not official. They wont tell us the date on that one. My goal is just to get a 300 again, but the problem is I was over max by 4 pushups, 3 situps, and exactly on for the run. Thats not much to spare.....so it's gonna be hard to get back up to the 300
 
Yeah I was following a modified 5x5. Now I'm really not sure what to do with the back pain and all. I'll see if I can patch together a new routine in a couple days
 
Keep it up dude...

I agree on the higher reps and lower weight for skwats and deads...

Maybe your can widen your DL stance to take some pressure off of your lower back? And maybe a weight lifting belt to help keep your spinal alignment in check if you dont already?
 
Only worked out once this last week unfortunately. It was nice to give my body a little rest though and the one workout went fantastic.

2/2/10

Bench
250x5 PR
275x1 PR

Weighted Pushups
90x5
135x3
180x2

DB Rows
100x15

Comments: To be honest my spotter did touch the bar a little on the 4th and 5th reps of 250, and he did touch it a little on 275. Never the less he said he said he barely touched it and 275 didnt feel very heavy at all :cool:


Lweaver: Thanks I think I will try a wider stance on deadlifts next time I use them. As for the belt I used to use it a lot, didnt for a while, and now recently have started to do so again.
 
Gratz on the nice workout tblock1.

Not to be a downer, but I agree with Glad. If someone touched the bar you never know how much just a "tad" help was.

2 handed lifting with the fingers even 10lbs of assistance will feel like nothing to the guy spotting.

That said I believe you can bench 275 considering even if hypothetically you could only have done 3-4 reps with 250 unassisted that would still probably net you 275.

What are you weighing right now? You must be getting close to benching 100lbs over bodyweight nowadays.
 
Thanks moya, glad, and ghetto!

I agree next time I will tell him to keep his dirty hands off my bar.

Ghetto: I'm around 185 or a little less right now. When I was strongest (probably benching 265-275 before) I weighed 195, so that is a good bw to strength ratio improvement. I should be right at about 1.5x bw bench, which has been my goal for a long time. I just hope my bench didnt drop after my little break and hopefully I wont lose too much deadlift and squat power
 
If your back prohibits you from squatting or deadlift at all that really sucks. Better to be safe than sorry. You don't want your lifting career full of serious injuries.

That said if you can do other smaller exercises for the back and leg muscles to keep them in good tonus it would be beneficial for when you get back to squatting heavy.

My hip is still a little tight and sore after 2 weeks and instead of doing deads this weekend my coach just has me do really strict seated good mornings. While I clearly didn't load the body heavy like a deadlift the gm's were very concentrated and gave my back a nice workout.

It's more difficult with a direct back injury/strain since it is involved in nearly any beneficial exercise you can do though.

If you can do leg press maybe do 4-5 sets of 18 with a fairly challenging weight. Just use 350-450lbs and keep the rest down to 2 minutes between sets or less and your legs will get a good workout.

I think the key is to just get "some" exercise for the legs and back to prevent too much atrophy.

IF you can do 45 degree back extensions with bw or bw+10lbs behind the head for 3-5 sets of 10 that'll help keep your erectors conditioned.

I definitely understand what it's like. Back in the day I never got strains or pains at all from lifting no matter how hard or sloppy I went and now it seems like it's every other week something gets strained, but I think we all have periods where our body isn't as durable as we would like while it tries to builds and adapt itself to the ever increasing demands of heavier weight.

The powerlifters I train with say it's just part and parcel with heavy training. Most of them aren't as vocal about when something of theirs is sore or strained feeling as I am since I don't like it and am not used to it, but generally it seems anyone really pushing hard typically has an ache or pain somewhere most of the time from what they have told me.
 
ghetto: A couple workouts in a row my back hurt doing deadlifts and squats and I dont want to risk it so I'm taking a break :)

Tuesday 2.8.11

Bench
255x2.95

Leg press
5x10x6 plates total

Comments: Kind of a stupid workout. I always forget that with lifting strength my body needs consistency. I need to bench at least 2x a week, deadlift once, and squat 1-2x to maintain strength. I benched last wednesday and didnt lift since then, and it took it's toll. The first rep of 255 I messed up a little and that sapped a little strength. I didnt have a spotter and the 3rd rep was literally 2 inches from being racked but it just stopped there lol. I had to drop it to my chest and sit up.

Then I havent worked my legs in a while and this leg press must be different than ones Ive done before because with just 3 plates on either side I got a solid workout doing sets of 10
 
dude you dont HAVE to bench at least 2x per week to make strength gains. Its all in the mind. By telling yourself that your inhibiting your gains. Its just a mental trick. Look at people on the 5/3/1 - they bench once every 9 days and still make progress. Someone using the westside template may only do max effort benchpress once a month.

Obviously if your benching twice a week and making progress keep it like that but dont limit yourself by using a poor mindset.

just my 0.02
 
Different leg presses indeed have different leverage, angle or even the friction of the plate as you press it.

Lately having trained with my coach I've come to the conclusion that alot of people use too much weight on the leg press considering it is ideal for higher reps.

Obviously people who can't or won't do squats can use leg presses to load up the weight and strengthen the legs, but squats are superior for this purpose.

5 sets of 10 is great. Try doing 4-5 sets of 18 with that weight. You'll get a deeper burn and a better pump.

I'm at the point that someone using only 750lbs would seriously impress me if they could pump out 4-5 quality sets of 18 reps with no more than 3 minutes rest between sets.
 
Agreed on the leg presses, every leg press machine varies and quality is more important than load in this case.

And you don't need to bench twice a week to maintain strength, deconditioning takes about two weeks to start kicking in.
 
Well I just think with my body type I lose strength quickly. I believe I have pretty good strength potential but everyone in my family is skinny and weak. I feel like I need about 2x a week of benching to make progress. Just like the 5x5 one set of 3 and one set of 5. That's all I do but it's been working great
 
You likely fall under the "exercise resistant" category of lifter's.

You are naturally ectomorphic even though you have good strength potential.

This probably means that you require more frequent stimulation to bodyparts to make ideal gains which would make sense based off your own physical observations.

Not everyone responds/recovers the same to intense exercise.

I have found I respond best either to very high intensity/looow volume exercise with long rest periods inbetween sessions or moderate intensity/volume lifting with moderately frequent sessions like 5x5 prescribes. Have me training to failure every other day on compounds lifts and you will rapidly impede my recovery ability.

We are all different and while there are generall guidelines you have to listen to your body.

I don't necessarily believe Tblock1 is limiting himself. I knew an ectomorphic swimmer with decent shoulders that swam competitively in high school and he trained 5-6x a week and would only take about 2-3 days off to peak for a swimming meet while most of his team mates took anywhere from 4-7 days off of intense training before a meet. He said he would rapidly lose condition if he went more than 3 days without training. Considering this guy competed for 4 years I think he had a decent understanding of his body.

The powerlifter's I train with love to do forced reps. If you can only do 5 reps on your first set of 5 they will force rep you on every set thereafter to get all 5x5. This is a MASSIVE amount of loading on the cns and it fatigues me greatly which is why I don't do it. Some guy's can handle this. Even on moderate roids too much of this will retard my progress a little.

There is no set prescription workout plan, exercise intensity/volume or recovery time for any lifter. There are good guidelines, but in the end you have to use your own judgment as well.
 
If it's working then keep at it T. Like yourself, I need to be in the gym working out CONSTANTLY in order to attain and maintain my gains. Ghetto's example of the swimmer is pretty much exactly what I am, and sounds like you're the same.
 
im actually like that too i gotta bench more frequently. I believe your body was made for movements anyway, not isolation shit. Thats why like with a 5x5 you are doing movements multiple times a week. Wouldnt hurt to throw in isolation but I try to bench 2x a week. As long as you know your body then ur OK. i cant really tell u what works for u jus cuz it works for me!
 
Friday 2.11.11

Bench
255x2

Pullups
45x6
45x5
45x4 +1 assisted

Comments: Bad workout. I finally confirmed what I'd always thought: pt in the morning kills my workouts in the afternoon or night. In the morning I did pushups and some heavy weighted planks, and right after the bench warmup sets I was already feeling a little tired. The first rep of 255 was a bitch and I needed help on the second! WTF lol! So from now on no heavy lifting after a pt session that morning. I just hope it doesnt impair lifting for more than just that day
 
PT and big weights=don't go together.

They are on completely opposite ends of the strength spectrum.

If I were you I would schedule your heavy bench and squat workouts as best you can to happen with 1 full day rest after a pt workout. I wouldn't worry too much about doing a pt workout the day after a lifting session, but not the other way around.

Obviously squatting or benching heavy the day before a pt session will compromise it abit, but your body will adapt better this way rather than pt before heavy weight.
 
Hi dear member, That's nice one plan you have made for staying fit and build the body for looking powerful and great.......
 
Tuesday 2.15.11

Bench
255x3 PR

Leg Press
5x12x6 plates

Comments: Good stuff. Leg press is really killer too. Also I found my gym has a ghr so I messed around with that a bit, might have to add that to my routine.




Saturday 2.19.11

Bench
5x2x245 GREAT!

Military Press
2x10x115
1x9x115

Weighted pullups
1x60
1x70 PR
.95x80 lol

Comments: Bench was great I hope to build on that next week. Havent military pressed in a while this was hard! Weighted pullups went great my goal was 70 before I didnt realize I was this strong. I was already sore after the bench and with 80 I just didnt quite get my chin over the bar. Fresh I expect I could get 85x1


New goal: 100x1 weighted pullups

Bodyweight: 189 (creatine has been pushing it up)
 
Monday 2.21.11

Bench press
5x2x250 sweet

Leg Press
5x12x6 plates 2 minutes rest btw sets

few pull ups ran out of time


Comments: Good workout. Bench went great not sure what I should do next though? 3x3x250?
 
miked8c said:
Haha I guess I really fell behind.

Did I just see three bench workouts in a row? Enlighten me T-Block.
Click to expand...

Haha alright you know my secret. I strained my back a bit and in addition have wanted to take a little break so I stopped doing squats and deadlifts for a bit. Even though it sounds stupid I'm focusing on my bench for a bit in hopes of 315. I did 250x5 and then 275x1 a few weeks back, and I hope I'm at around 280-285 now

EDIT: I realized it's been almost a month since I squatted or deadlift heavy. Hopefully I havent lost too much strength I want to start up both soon though.
 
Tblock1 said:
Haha alright you know my secret. I strained my back a bit and in addition have wanted to take a little break so I stopped doing squats and deadlifts for a bit. Even though it sounds stupid I'm focusing on my bench for a bit in hopes of 315. I did 250x5 and then 275x1 a few weeks back, and I hope I'm at around 280-285 now

EDIT: I realized it's been almost a month since I squatted or deadlift heavy. Hopefully I havent lost too much strength I want to start up both soon though.
Click to expand...

Your strength will be close to the same....it really helps me to randomly take a good 3-4 weeks off at random for these exercises. The first week back might feel cheesy but soon enough youll feel great.
 
SPEKTOR-AAA said:
Your strength will be close to the same....it really helps me to randomly take a good 3-4 weeks off at random for these exercises. The first week back might feel cheesy but soon enough youll feel great.
Click to expand...

I hope so haha!


Wednesday 2.23.11

Military press
3x8x120

Weighted planks
90 lbs x 1:00
90 lbs x 1:00
180 lbs x 1:15 Huge PR
Weighted pull ups
70 lbs x 2
45 x 4

Comments: Great workout! Military press wasn't too strong, but after the 1st two sets of planks my friend tried it and got 90 lbs for 59 seconds (way too close haha) so I asked for 135 or 3 plates for like 45 seconds. I start it up and end up deciding to go to 1:15. I get up and they tell me they actually put 4 plates or 180 on hahaha! This really shows me the power of the mind...I mean there's no way I would have though I could do that and I really wasn't pushign that hard on the 1st two. All I know is today my hamstrings are super sore from the planks lol.
 
Saturday 2.26.11

Bench
3x3x250 PR

Leg press5x13x6 plates

Weighted dips
2x8x45

Comments: Solid workout. Bench felt smooth and strong.
 
Thanks ghetto and spektor!


Monday 2.28.11

Bench
5x2x255 PR

1 handed deadlifts (x both arms)
135x5
225x3 wore a strap from here on
275x1
315x1
355x0
315x1

DB Bench
85x8
90x5
100x6

Comments: Fantastic workout! Almost all reps on bench press felt smooth and strong. 255 is starting to feel much lighter and more manageable. I decided to start up squats and deadlifts again with 1 handed deadlifts. I wore a strap cause the goal here wasnt grip strength it was to see if I could pull the same as before. I got 315 which was my old max so thats good. DB Bench also went well considering I had already done bench and havent db benched in a while
 
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I've recently started working in sets of push-ups and pull-ups on my calisthenics day and used to use the ab wheel for some core work, but I think I'll switch between that and the planks for a while. I've become a huge fan of weighted push-ups and pull-ups now though. Anyway, nice to see you making great progress!
 
Nice I love weighted bodyweight stuff too. Havent had a chance to do the weighted pushups in a bit though.

Wednesday 3.2.11

Military press
3x10x125 PR

Weighted pull ups
45x5
45x5
45x4

Comments: Okay so on this workout I was still extremely sore from doing deadlifts for the 1st time in months, and my shoulders were really sore from the heavy bench and db bench. On top of that we did PT that morning and a bunch of pushups. By the time I got to the weight room it hurt to move my arms lol. So for that military press went incredibly well
 
Thats wierd glad, quite often I feel heavy weighted pullups more in my back than bodyweight ones. But I use a pretty differant form to tblock.

If I use a form like him then I feel nothing.
 
Wide grip chins are the only thing that gives me real sore lats.

What I do differant is I take a wider grip than tblock - he only grips around shoulder width. I also keep my elbows back, he lets them tuck forward. I try and drive my elbows back and into the floor to start the pull. I also take a thumbless grip and keep my back arched. The thumbless grip help me keep my elbows back and keeping the back arched allows the lats to contract with maximal force. Tblock does the opposite of this and holds his knees up to his chest which rounds the back. Lats cannot contract with maximal force when the back is rounded. This is also the reason that with a pendlay row you are supposed to pull the back into an arch as you initiate the pull.

My pullups arnt 100% super strict I admit, sometimes I will swing a little to get the last rep when Im just repping out with bodyweight but I do them with focus on hitting the lats rather than simply completing the reps.
 
My goal is functional fitness and the best strength to bodyweight ratio I can get. When climbing up or over something you never put your arms wider than shoulder width, it just isnt natural. For bodybuilding wide grip pull ups have their benefit but they are useless for my goals.

Plus, getting sore is not a good indicator of an increase in strength or muscle mass
 
Monday 3.7.11

Bench
45x8
135x5
155x3
185x3
225x2

3x3x255

Squat (for the first time in over a month!)
45x5
135x5
185x5
225x3
275x1
300x1
300x1

DB Bench press
3x6x100 PR

Comments: Solid workout. I really do realize that my body needs to bench twice a week though. It had been a week since I last benched for this session. This would technically be a PR except I needed a little help on the last rep of the 2nd and 3rd set. However I am confident that I have enough strength to get 3x3x255 any other time. Squat also went surprisingly well. Form felt smooth and controlled and 300x1 wasnt bad especially for not squatting for months. I think leg press maintained my leg strength quite well however my back and core strength did feel lacking
 
Not bad.

I think your body is getting strong as it matures.

Obviously you are consistently lifting, but you're definitely going to keep getting stronger as you head into your 20's even if you only go up 10-15lbs in bodyweight which I suspect is on the low end of what you will weight in athletic shape.
 
ghettostudmuffin said:
Not bad.

I think your body is getting strong as it matures.

Obviously you are consistently lifting, but you're definitely going to keep getting stronger as you head into your 20's even if you only go up 10-15lbs in bodyweight which I suspect is on the low end of what you will weight in athletic shape.
Click to expand...

Thanks I feel like my strength on bench is rocketing. I'm at 185 now and my upper body has never been this strong so hopefully there is only more to come
 
Tblock1 said:
My goal is functional fitness and the best strength to bodyweight ratio I can get. When climbing up or over something you never put your arms wider than shoulder width, it just isnt natural. For bodybuilding wide grip pull ups have their benefit but they are useless for my goals.

Plus, getting sore is not a good indicator of an increase in strength or muscle mass
Click to expand...

All of that is right, I was just pointing out the differance in chinning for a bigger back vs chinning purely to be better at moving your bodyweight
 
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Saturday 3.12.11

Bench
3x2x260 PR
2x1x260 (Got an assist for each of these sets to get a second rep)

Dips
45x8,5,5

Comments: Good workout. I was hoping to get all the sets but getting 3 wasnt too bad. I didnt get squats in so I'm doing them today
 
Behind on logging plus missed some days.....


Tuesday 3.15.11

Bench
Cant exactly remember but it didnt got well got like a couple sets of 2 with 260 then called it a day

Wednesday 3.23.11

Bench
255x1
275x0 fuck incosistency is killing my lifts!
225x4
3x3x225

DB Bench
1x12xheaviest db in old gym


Friday 3.25.11
Went to bench but i was so sore even the bar hurt

Squat
3x8x225

Run

Comments: Legs were so sore from squatting haha


Overall: Kind of pathetic workouts the last few weeks. Time to get back at it.
 
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