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lweaver

lweaver

New member
So since I bought my house in November I've been pretty horrible at getting my shit together and getting myself to the gym. Recently I've managed to get my ass in gear again, and have been consistent the past two weeks. I noticed some loss of strength which is quickly coming back. Here are a few highlights as to where I'm currently at; will be followed by a list of goals to hit by the end of the summer. To be honest I thought it would be a lot worse...

Bench 225x8
Sumo Deadlift 315x5, 365xfuckin 0
Squat 315x10 easy
Seated OHP 135x7
Pullups BWx8
Zercher Squats 225x10


Goals
Bench 225x15, 325x1
Squat 315x20, 425x1
Deadlift (Sumo) 385x1
Deadlift (Conventional) 365x1
Deadlift (Pyramid) 455x1
Seated or Standing OHP 135x15, 175x1
Barbell Shrugs 315x10 without loss of grip
Pullups BWx15
Zercher Squats 315x5

Also have really improved my nutrition. Now that I have my own place I'm able to batch cook meals for a few days at a time, so I'm getting a lot more protein, good fats and whole grains incorporated into my diet.

Again, not following a specific program, just focusing on compound lifts with some accessory work.

Still horrible with deads, it's gotta be form related at this point-theres no reason I shouldnt be pulling at least what I can squat...

Need lots of input to hit those PR's!
 
if i saw a video of your deadlift id bet i could help you get it up fairly easy...
also, i would choose either sumo or conventional and perfect your technique in either... i know its just 'reaching down and picking up a barbell' in theory, but it can be a very technical lift... youre probably got shorter arms? it may also be an issue with leverage that has no easy way out...
 
I think I just need more practice with deads as well as getting my shoulder behind the bar more.

Did shoulders yesterday and chest/tris today since my back is still shot. Chest presses felt super heavy today.

5/14 Shoulders
Seated OHP
95x12
135x9
145x5 PR
155x5 PR The last rep took forever but it was locked out.

Arnold Press (slow and controlled)
35x10
30x12
25x10

Opted out of Shrugs because I had deadlifted the day before, just did some RTC work.

6/15 Chest/Tris

Flat Bench
45x20
135x10
185x10
205x8
225x5

I thought I was gonna be able to keep each set at ten reps but that pyramid sucked. I think Im just gonna start a basic 5x5. Will probably start with 215 and add 5 lbs every week unless someone has a better idea.

Dips
BWx10
BW+35 lb chainx7x3

Will be keeping these for awhile...

Reverse Pulldowns
Whatever the rack isx10, 10, 7

I'd love some input as to ideas to get the flat bench up besides not working it after OHP day. The OHP itself is on track...

Tomorrow is squat day, I plan on getting to the gym in the AM and starting with back squats, will probably keep the back squats light to moderate. Even though its one of my better lifts I really want to consolodate form and increase the weight slowly this time around. I'll follow up with Zercher squats then move on to some other lifts (ideas guys) if time allows it.

I'm sort of feeling things out, looking for input. Maybe I'll actually get a steady schedule and lifting template going here.
 
Squat Day went like this...

Back Squat
135x10
225x10
315x11
325x5

Zercher Squat
225x15

Today was Chest, another short one...need to get up earlier

Flat Bench
135x5
185x5
215x5
215x5
215x5

Went Smoothly enough, 220 next session.

Dips
BW+35x10 supersetted w/ BWx3
BW+35x7 supersetted w/ BWx2
BWx10
 
So last night was shitty YMCS "squat" night, I don't wanna talk about it.

Today-Shoulders

Seated OHP
95x10
135x10
155x3
165x2 PR

Machine OHP
100x10
150x9
150x8

Arnold Press
40x8
45x5-->35x3-->25x3

Lateral Raise
30x10-->25x5

Face Pull
2x12

Dumbell Shrugs
100x10
110x10
120x5 (grip slipped from the sweat)

Not bad, OHP is coming along. Once I hit my goal of 175 I'll probably transition to standing OHP.

Not sure what kind to go with? IMO Military decreases the load you can handle, I'm not comfortable with a narrow stance. I'm thinking either a normal stance OHP or a push press?
 
Also, heres bench day from a few days ago

Flat Bench
135x5
185x5
215x5
215x5
215x5

220 next session.

3 sets dips with 35 lb chain supersetted w/ BW dips.

That is all.
 
Also, I've been working with CoC to help get my grip strength up.

Started out able to close the #1 in my right hand only one and only able to get a few reps on the trainer in my left hand.

Yesterday I took a break at work and worked grip like I do 3+ times a week

Left Hand
#1x3-5 for 3 sets
Trainerx12

Right Hand
Trainerx15
#1x20
#1x15
#1x14

Was able to close CoC#2 for a single.

While my left hand is lagging, I can feel a difference and have better control over barbells and DB's since I've gotten some improvement. I have little smokey fingers but I'm still hoping to get certified with the #3 eventually.

The girl wants to go to the shitty YMCA tomorrow, I should at least be able to get upper back done...
 
In your first post it says your sumo deads are at 385, your conv. pulls at 365 and pyramid deads at 455

what are pyramid deads?
 
Started reading Starting Strength by Mark Rippetoe, really helped my deads.

Conventional Deads
135x5
225x5
325x3
375x1 PR
395x0

Neutral Grip Pullups
BWx9
BWx7

Bent Over Barbell Rows
135x10
155x8x2

Can't do a proper GHR yet...

Cheat GHR
3 sets of 8

Really psyched about the deads, felt my back rounding with 395 so I'm gonna try again next week with a longer rest period.
 
Today

Flat Bench
45x10
135x5
185x5
225x5x3

Relatively easy, 230 or 235 next week, not sure yet.

Dips
BW+50x9
BW+50x5-->BWx3
BW+35x5-->BWx2

Reverse Grip Pulldowns
Rackx12, 8, 7

Benching with pinkies on the rings which most people would probably consider a CGBP, but I find I'm able to keep my back tighter this way.
 
Today

Back Squat
45x10
135x5
225x5
275x5
325x5
345x5

Using a wide stance, once I get out of the hole the weight is accelerating really fast. Tells me I need to work on some box squats to improve my initiation since the rest of the movement is easy.

Zerchers--didnt go well today, abs must be fatigued.

135x5
185x5
225x3...got this feeling like I was about to shit my pants...

Close Stance Hack Machine
45x10
70x20
95x10
110x5
 
Thanks man

Yeah, everything is feeling tighter on the flat bench since I went back to a closer grip.
 
The Other Day

Standing OHP
45x10
95x5
115x5
135x5
155x3

Push Press 135x7, just to get the feel of it

Tonight

Deadlift night...except I forgot the gym closes early so I got cut off, assistance work will have to be added throughout week (rows, GHR, chins)

Deads
135x5
225x5
315x5 Switched to mixed grip
395x1 PR
405x0

Not too bad, added 30 lbs to my DL in two weeks, Im expecting to hit 4 plates in a week.

Pullups
7
6

Then the lights started to get shut off...
 
Tonight

Bench Press
45x10
135x5
185x5
235x5
235x5
235x4

Missed one rep, really pisses me off. Not sure if I wanna use the same weight next week and get all the reps or if I should just add more weight anyway, Probably the latter.

Dips (BW plus 35)
10
7
6

Pendlay Rows(slightly raised as I had to use a rack, no other space)
135x10
185x10
205x6

Since I didnt do much scapular work with deads this week.

Reverse Grip Pressdowns (full rack)
15
10
5
 
Yesterday-Shoulders

Schedule is hell lately, just enough time for OHP and some face pulls

OHP
45x5
135x5
155x4

135x5-->135x5 push press superset

Face Pulls
3x8-15
 
Tonight

Conventional Deadlift
135x5
225x5
405x1 PR
315x5
315x5

Finally hit 4 plates...

Narow Grip Chinsx7
Wide Grip Chinsx3...WTF
Medium Grip Chinsx5

Supersetted With Leg Curls 3x8-10

Barbell Rows (supinated grip)
135x10
155x10
155x10

Supersetted With Hack Squats
1 platex10
2 platesx10
3 platesx5

60-90 second rest periods on the assistance lifts, was pretty gassed.
 
Hit Legs Today, they were sore already but I opted to work through it. Focused on movements that just destroyed my abs and lower back.

Zercher Squats
45x10
135x10
185x10
225x10
245x5

Slow ATG Squats
225x10

Good Mornings
45x10
95x10
145x10
195x8

Close Stance Leg Press
1 platex10
2px10
3px10
4px10
5px7
 
Tonight-Press

OHP is sucking big time, hasnt gotten much easier in three weeks. So I'm adding volume both with standard OHP and push press. It's tempting to put the weight behind my neck since I know it would be easier...but I'm not gonna.

Press
45x10
95x15
135x10
155x3...lame

Push Press (played with different grips)
155x5 Pinky on Rings (felt ok, a little unstable towards lockout though)
155x2 Index on rings (felt very unstable, tingling all through ulnar nerve distribution, will not do again)
155x5x2 Pinkies 1" inside rings (Money.)

Face Pull
20
15
12
10
10

Lateral Raise
30x10
35x8


Tomorrow is deads, goal is 415 for a single. Sticking with the same sequence as it has worked so far. Once I hit a sticking point I'll pull up a pulling routine.
 
Thanks for following. Haven't hit a sticking point since I fixed my form up and I still have a few points to work on (more explosive lift-off with the quads, tucking the shoulder blades toward the pockets, better arch maintanence) so I'm looking forward to it. I feel like once I pile some weight on the bar I have a tendency to begin pulling back before the bar is at knee level. Need to fix that since I'm just making it harder on myself.
 
In case anyone's wondering this is the usual order of my 4 day routine, lift days are whenever I can get to the gym, between 3-5 days a week.

1-Deadlift and assistance work, just working on progressing my 1RM
2-Bench and assistance work, been working on a 5x5, progressing weight on the last 3 reps
3-Squats and assistance work, progressing on 5RM
3- OHP, adding volume to get for down

Was set to pull tonight but the gym was packed and some dude was doing endless sets of 225 with bumper plates so when someone offered me a squat rack I took it. So this week day 1 is Squats.

Anyway I had a preworkout coctail that gave me insane energy, I squatted for an hour without assistance work:

1 quart of water
granola bar
fistful of BCAA's (Swanson)
2 capsules malic acid
1 capsule B-12
1 capsule D-3
2 capsules Siberian Ginseng
1 Capsule Ribose

The stamina was awesome, better than any premade I've tried.

I started with Back Squats, then started to question my depth and switched to box squats. Set the box as low as it goes and had some big dude check my depth from the side and it was right on.

Back Squats
135x10
225x10
275x10
315x10 Very easy up to this point.
335x5
355x5
365x5 Started to question my depth on this. Couldnt see myself from the side so this bothered me.

Switched to parallel box, taught myself how to do box squats without fully sitting, but just landing on the box and exploding.

Box Squats
225x15
285x10 PR!
315x10 PR!!!
365x5 PR!!!!!!!!!
385x4 PR!!!!!!!!!!!

It felt great knowing that my depth has been solid this whole time. I did get stapled to the box on rep 5 of the last set, I just lost focus. Despite that, great training session.

Friday should be bench press, looking to hit 255 for three solid sets of 5.

Also, still doing the t-nation 60 day challenge. Today is 15 lunges on each leg, 15 pushups and 15 pullups (8/7). Easy now but in a month or so thats gonna be a lot of pullups for me.
 
Got to the gym today and was absolutely dragging, I think I need a few days off, then after my next four sessions I'm gonna do some dynamic work for a week to change things up. GF wants to go to YMCA tomorrow, so I'll go hit some upper back but theres no way I'm gonna be able to pull especially in that atmosphere.

Tonight was Bench Night...pretty bad. Felt unstable on the bench and there was a big mental disconnect between me and the weights. Probably should have just came home and taken a nap or something.

Bench Press
45x5
135x5
185x5
225x5
255x4
255x2 (wobbly as hell, mental cues were not there)
225x8 (should easily get 10-12 with this weight)

Dips
35x8-->0x3
35x5-->0x2

Pulldowns
3 sets of 8-10
 
Took a few days off...

Tonights Lifs...

Deadlift
135x5
225x5
415x1 PR
425x1 PR

First time using a belt on my last pull, def. made a difference even though the belt was way too thin.

Pendlay Rows
225x5x1

Machine Hack
1 platex10
2px10
3px10
3.5px1

Leg Curls
Rackx7
Rackx6
 
My last OHP actually went worse...not enough sleep/preworkout food I guess. Tomorrow should be speed back squats, front squats and some good mornings if I get my ass out of bed early enough. If not it's some bullshit at the YMCA at night with the girly, maybe speed bench and kroc rows.

I think I'm ready to try a tried and true program to see if I make some steady gains. I've been kind of ecclectic...been working for the most part but I can always go back to it if need be.
 
Still undecided on the programming...but still hitting PR's so I'm ok for now.

Back Squat (parallel box as a depth gauge)
45x10
135x5
225x5
315x5
365x5 PR
405x3 PR

Rest periods were shortened...<2 mins even on heavy sets. Didn't hit any sticking points, stance was slightly narrower than usual and I felt tighter. 405x3 felt awesome, I had planned on a double. Looked up in the mirror on the last rep and saw the bar bending. Good feeling.

Front Squats
225x5

Damn near choked myself out, I need to stretch and get my clean grip down.

Good Mornings
45x10
95x10
145x10
195x10
 
Tonight

Flat Bench (Pinkies on Rings)
135x5
185x5
225x5
275x2
275x3

Speed Bench (1st 4 sets middle finger on rings, 2nd 4 sets index fingers on rings)
155x3x8

Close Grip Bench
185+70 lbs chainsx5
185+120lbs chainsx3
185x10

Pulldowns
Rackx13
Rackx7

Elbow Flare-outs
30x10
35x9
40x5
 
Was just skimming through your log...

Out of curiosity, to what do you attribute the sizable disparity between your deadlift and squat? And between your bench and overhead press?

Am I reading right that in roughly the last month you increased your bench from ~235x5 to about 275x3, nearly 40 pounds? Pretty insane. What do you attribute that to? Muscle memory? I think you mentioned that in the past you've hit 315x1.

Also if I'm reading correctly, 365x5 to parallel is an all time squat PR for you? And then you went on to hit 405x3 in the same workout? Comparing that to July 19th you only got 355x3? Again, pretty insane progress in such a short time, roughly 50 pounds in 3 weeks. Any thoughts?
 
Probably muscle memory, I slacked for a few months but it came back quickly.

As for the squat I attriibute that to muscle memory as well. I was squatting 405 for a single last year. This time around I'm more consistent and with tighter form. 365x5 was a 5 rep PR yes.

I know my deads are lagging yet but I've gone from 365 to 425 in the last two months. Not too bad if you ask me. I've just been working on squats harder and longer until recently. As for OHP, I just need more shoulder work overall.
 
Its much easier to get there if you have been there before.

I've had my fair share of muscle memory gains, and than stalling at the exact same spot I stalled at months before.
 
Today was deadlift day, keeping the volume low as lots of Back Squatting and good Mornings should carry over to my DL.

Conventional Deads
135x5
225x5
435x0 (FAIL)
435x1 PR

Failed my first attempt at 435, was hald asleep and didn't pull fast enough. Took two mins and killed it. Looks like I'm gonna have to start increasing by 5's instead of 10 lbs a week because that was pretty tough for me.

DB Rows
75x10
80x10
85x10 (rest pause on left only, 6-->8-->8)

Face Pulls
3x10

Hack Squats
3x10
 
EM-those are just muscle memory gains and I'm getting to a point where I'm starting to surpass my prior level of training, therefore things are gonna get much harder. OHP and bench are already tough for me to progress, my deads are going to stall in 1-2 weeks with my single rep sets so I'm gonna need to change some things soon. Only thing I foresee improving steadily is my back squat since my triple with 405 was not only an all-time PR for me but was surprisingly easy.
 
Taking off a week from work and lifting to spend with the girl. I usually hit some PR's after a solid week off so I'm looking forward to killing some squats or deads this Sunday.

Will keep up with pullups, chinups and pushups but nothing super intense.
 
Coreygb-thanks, just keep working and it'll come. I felt like I had 2-3 more reps in the tank with 405 so I'm anxious to push it a little harder next time.
 
Hit the YMCA a couple days ago...pretty sub-par:

Flat Bench
135x10
225x10
245x5

Dips (wide bar)
10
8

Seated DB Press
40x10
45x10
50x7

Then last night snuck to the gym for 20 mins...just didn't feel right and had trouble getting depth with 405...nailed it on the second set of 405 but by then was already pissed off and ready to leave.

Back Squat
45x5
135x5
225x5
315x5
405x0 (shit depth for 3 reps)
405x3

Kinda pissed that I only matched a PR that was much easier last time, but it was 10 at night and had nothing to eat preworkout for hours so I should've expected it. In any case I'm at least maintaining on my "week off from lifting".
 
Today

DB Rows (w/ straps)
110x10
110x10 on R, x8 on L
110x8 on R, x6-->2 on L

Good Mornings
45x10
95x10
145x10
195x10
245x3

Barbell Curls
95x8
 
Ended up going to the YMCA this morning, still planning on going tonight to hit shoulders.

DB Bench
50x10
100x7
90x8
80x7

Wide bar Dips
10
8
6

DB Shrugs
100x10
100x12
100x15
 
Felt the need to take a damn nap so I took one instead of lifting again, hoping to burn my shoulders out in the morning, rest tuesday and eat a shit-ton and destroy squats on wednesday or thursday. Bought my first pair of chucks so no more squatting in sneakers.

Considering SL 5x5 but he reccomends starting at 50% your 5RM if youve been lifting...that would be squatting 200lbs on a 5x5 which is just insane...but if I start closer to my max I'll stall out quick. And then the intermediate program is like some kind of magic ladder that you go up and down. Fuck it, I'm just gonna lift heavier shit and put it back down again. Eventually I'm gonna have to do some decent programming but I think I'll make some gains without it yet...
 
Tonight-Squats...first time in Chuck Taylors...me likey.

Back Squat (box at parallel for depth gauge)
45x5
135x5
225x5
315x5
365x5
405x5 PR
425x2 PR (failed on rep 3, had to do a seated good morning to not get bent in half haha)

Good Mornings
3x10, little less wt than usual, back has been sore and squats burnt me pretty good

I think I need a foam roller.
 
Bro the shoes you were will make a huge difference for squatting. I bought myself a pair of Rogue DoWins at the beginning of the summer and they are so much better than just normal running shoes.

Great work on 405, looks like I got someone to compete with :)
 
Today-OHP

Still lagging, but went much better tonight than usual. Got my badass elitefts single prong belt in the mail and used it for my heaviest sets.

Standing OHP
45x5
95x5
135x5
145x5
155x5 PR
165x1...failed 2nd rep, poor breathing
165x2 PR
135x8

Face Pulls
3x10

Lateral Rs.
-Ran the Rack-

I'm hoping I have some gas left by tomorrow night at about 11, because thats when I'm deadlifting...
 
Tonight-Deads

Had to resort to rack pulls as my usual spot was taken, I set the rack at the height it would be normally so didn't feel any different. Felt awesome.

Conventional Deads
135x5
225x5
315x5
405x1
Belted up with my awesome new belt...
445x1 PR
455x1 PR
460x0 (nervous system said no more heavy singles, muscularly I felt fine...weird)

I think part of my problem with deads was not having a belt that allowed me to strain confidently. I also think the good mornings are doing their part.

Dumbell Rows (reps on left hand 2 less than whats written)
110x12
110x10

Felt like that was enough for the night as I had shit to do at home and need time to prep food for tomorrow.
 
Bench press is nest, probably Saturday. Starting a 10x3, at 250 lbs (just trying it for a few weeks to switch things up). My training partner should be home for about two weeks from his tour in Afghanistan in a few weeks, so that'll be a good time to hit some heavy singles.
 
Yep, 5 lbs a week is the plan. Hoping to hit at least 300 for a single at the end of the month so I need to hit some heavier weights.
 
Benching went to shit yesterday. Was just all out tired, only 6 hours of sleep, long day at work, a decrease in calories all week and killing deads earlier really left me screwed for benching. I was able to do 6 sets of 3 with 250, but felt much heavier than usual. On the setup of my 7th set my srist curled back and I couldnt even unrack. Didn't have the focus to get tight. So I walked out. Like Dave Tate said, if you can't give it everything just go home.
 
Today-Skwats.

Still using the parallel box as a depth gauge. Also helps in that I lift alone, and if I get stapled I can just sit down and arch the seight off my back. Squats felt unusually heavy today but managed to hit a PR anyway.

Back Squats
45x10
135x10
225x5
315x5
405x3
405x5
430x3 PR

Barbell Hack Squats (asceding load)
2x10
2x5

I think the final set was five 25's per side.
 
wow nice squats! I tried the 10x3 bench with 240 only got 7 full sets and I've been really sore in my chest and upper body since then haha
 
Yeah I'll probably bump down to 240 next week unless I'm feeling really good in which case theres no reason I can't do 250x3 for ten sets...
 
Both of you! Start low!

Seriously, 10x3 with 80% of your max is a lot of volume and a lot of weight. It has made me more sore than any other benching program I have done before.

If you are struggling your very first week at these weights than take it down a few plates.

When I started my max must have been around 315 and I used 250. It was tough but I did not have any super slow reps. Weaver, try 240 and T-Cock maybe 230?


Nice Squats BTW, 430 is a weight I have never touched on squats.
 
Switching my squat day with my squat day so I can do shrugs without screwing up my pulls...so something like the following:

Day1
OHP: 4x4-6
Some form of Shrug: 3x8-12
Face Pulls: 3x10-15
Lateral Rs: 2x10-12 or Upright Row: 2x12-15

Day 2
Back Squats: some form of heavy lifting leading to a 1, 3 or 5 rep PR whenever possible
Good Mornings: 3x8-10
Hack Squats or Leg Press: 3x8-12

Day 3
Bench Press: 10x3
Tate Press: 3x8-12
Cable Pulldowns: 3x8-12 (palms up)

Day 4
Deadlift: warmup sets followed by 3-4 heavy singles until failure
GHR or Leg Curl: 3x8-12
DB Rows: 3x8-12 or Barbell Rows: 3x8-12
Barbell Curl: 3x8-12

Anything anyone would change?
 
miked8c said:
Both of you! Start low!

Seriously, 10x3 with 80% of your max is a lot of volume and a lot of weight. It has made me more sore than any other benching program I have done before.

If you are struggling your very first week at these weights than take it down a few plates.

When I started my max must have been around 315 and I used 250. It was tough but I did not have any super slow reps. Weaver, try 240 and T-Cock maybe 230?


Nice Squats BTW, 430 is a weight I have never touched on squats.
Click to expand...

80% for me would be 220-228 or so. Shit I guess 3 rep sets sounded quite small to me but I forget that it's 30 reps over a workout
 
Mike-will do, maybe some DB incline for chest and some cable crunches or some shit for abs.

Tonight-OHP (starting a 5x5)

OHP
45x10
135x5x5

Face Pulls
15
12
10

Lateral Rs 35x10x2

Machine Shrugs
3x10

Easy, but will be straining in a week or two.
 
Did homework all day, nutrition was shitty and I felt it.

Back Squat (box for depth guide/safety)
45x5
135x5
225x5
315x5
405x3
435x2
450x0

Front Box Squat
135x10
185x10
235x5

Good Mornings (90 degrees at hip)
215x5x3
 
Couple days ago I hit 250x3 for 7 sets...tried a wider grip on the 7th set (middle fingers on rings) which caused searing pain in both elbows and shoulders. Otherwise was going well...
Finished with very light Tate presses 3x20 and Hammer Strength Incline 3x20 just to get the blood circulating. All better now.

Drove to the gym arriving at 8:15 tonight only to realize that is closes at 9...so just some chins at home.

Buddy comes home from Afghanistan Monday, so it'll be a bench day for sure.
 
My buddy got home from overseas yesterday, so we just followed his crazy high volume routine. Just went along with it...I did manage to bench 300 for an easy single but fail on 315.

This morning was Deads. Set the rack slightly below floor level so it was more of a defecit DL attempt...

Deadlift
135x5
225x5
315x5
405x1
460x0
460x0

DB Row
110x12

GHR
0x10
25x10-->5
 
Just curious, what is your height and weight because you and I are right around the same strength level.

I might have you on bench, but I think you got me on squats.
 
5'7" and I'd guess about 210 right now, I got some fat that I need to focus on cutting soon...ordering some supps and getting my diet together in a weeks or so.
 
My buddy has been busy so it looks like tomorrow is gonna be the planned ohp 5x5 with 140, Im anticipating getting all the reps without a hitch.

Having my taining partner back for a bit made me realize that I'm a much better bencher when I'm confident in my spotter. I think I'm gonna switch to mostly DM's on flat bench for about 6 months, hopefully when I switch back the BB bench will be much easier. We have up to 120's at the gym and I can always wrap chains around my arms or some shit if they get too easy which I doubt they will...
 
lweaver said:
5'7" and I'd guess about 210 right now, I got some fat that I need to focus on cutting soon...ordering some supps and getting my diet together in a weeks or so.
Click to expand...

Ill be looking forward to this, cutting is much more motivating both to watch someone do it and especially to succeed at it yourself

you'll feel great when you're lean bro
 
Not interested in being all that lean, just interested in cutting 15 or 20 lbs so I can bulk like a motherfucker without feeling bad haha
 
lweaver said:
Not interested in being all that lean, just interested in cutting 15 or 20 lbs so I can bulk like a motherfucker without feeling bad haha
Click to expand...

The dieting will also improve insulin sensitivity meaning you will be able to make quite a good rebound from it.

about what bf% are you now?
 
Hell if I know. 17-18?

Hit shoulders a few days ago, seated OHP, trap bar shrugs, lat raises, face pulls

Killed Squats this morning:

Parallel Box as depth Guide

Back Squat:
135x10
225x10
315x10
405x7 PR
455x1 PR

Felt heavy but I just screamed and blasted through it with no stiicking point.

Front Box Squat
185x10x3
 
Great lifts today.

Deadlift (from the floor this time), belt for singles
135x5
225x5
315x5
365x3
415x1
465x1 PR

Leg Curl
3x8

Hack Squat (Machine)
1ppsx10
2ppsx10
3ppsx10
3.5ppsx5-->3ppsx3-->2ppsx3-->1ppsx5 (strip set)

Dumbell Row (R/L)
115x8/6
80x12/12
90x10/10
 
Last edited:
Insane DOMS and fatigue yesterday, was useless and weak on the lifts.

Bench Press
135x5
225x5
245x5
275x1
300x0
285x1

Tate Press
45x8-12x3

Left the gym rather than waste time.
 
Dynamic Squat Work Tonight

Box Squat (well below parallel)
45x3
135x3
225x3x8

Bar pretty much wanted to leap off my shoulders on each rep so I guess I'm doing them right.

Good Mornings
225x5x2

Hanging SLR
1x20

Cable Crunch
Rackx20

Machine Crunch
Rackx20

Back Extension
BWx10
45x10

GHR
5
3

Lots of lower back work, limped out of the gym. Not bad for not touching a weight over 225 all night.
 
Bro you gotta get your dead out in front of your other lifts. Also, how are your zerchers treating your elbows? You gotta be bruised up doing those.
 
kortisol-Not sure how much of the log you've read, but I've been working on it.

Deads are at 465, squat is at 455, bench is at 300.

Never had any serious bruising from Zerchers, just petachiae.

Training partner comes home again in May, hoping to deadlift and squat 5 plates by then, with an easy 315bench just by nailing the accessory lifts hard.

Tonight

Dumbell Bench (felt heavier than usual)
50x10
75x10
100x5
100x5
80x8
80x8

Tricep Pulldown
Rackx12, 8

Tate Press
3x10
 
Deadlifted today, limped out og the gym but at least managed a PR. Going for 480 or maybe even 485 in two weeks. Hoping to pull 5 plates in the next two months.

Deadlift
135x5
225x5
315x5
415x1
475x1 PR...rep took like 10 seconds but managed to lock out

Machine Hack Squats-3 pps
10
6
5

Supported T-bar Row
10
8
5

Back Extension
45x10x3
 
Friday-Shoulders

OHP
45x10
135x5
155x4
135x8
115x8

Just wanted to play with 155 so I can calculate my 1RM since I want to begin a 5/3/1 cycle...should be about 170 lbs. Weak...hoping 5/3/1 will help progress it.

Upright Rows (Rope)
3 sets of 10-12 (rack)

Machine Shrugs 3x15

Cable Lateral Rs.
12
8
 
Today-Legs.

Debating whether I should run 5/3/1 with standard or box squats. If I get my box squat to where my standard squat is, my standard squat should go up to about 5 plates by default...in theory. Any input?

Box Squats
45x10
135x10 (about 5" below parallel)
225x10 (5" below)
315x2 (5" below)
315x4 (3-4" below)
315x10 (about 2" below parallel)
315x15 (parallel)
405x1 (parallel-thought it was gonna be much harder, blasted the weight up and the plates were all over, had to re-rack)
405x3 (parallel)

Safety Bar Good Mornings, Seated
135x10x3

Gonna take some getting used to, the handles smash my clavicles...

Seated Calf Rs.
45x50 (rest/pause)

Couldnt get to 75, maybe next week haha.

Plate Loaded Leg Press

7 sets of 10 (actually 9 on the last set, just couldnt finish the last rep)

Starting with 1 pps, adding a pps on each set...need some volume to get my quads up to par.


Psyched that the box squats went well, at least I know my glutes and hammies are benefitting from the assistance work I've been doing.
 
Tonight

Floor Press
135x10
225x5
245x3
275x1

Felt akward, havent done these in awhile...

DB Press Over Neck
50x12x3

Pulldowns
Rackx10x3

Tate Press
30x10x3

Getting ready to calculate my 5/3/1 routines for the first week, I gues I'll go with box squatting for awhile. Won't be moving as much weight but it should carry over to great starting strength and a solid posterior chain...
 
Floor press is great, especially if you generate a lot of strength in your bench from your leg drive and back arch. Really helps isolate the movement so it is purely a test of raw upper body strength.
 
10/24 5/3/1 Cycle 1 Day 1

OHP
100x5
115x5
135x10

Upright Rows
5x8-10

Face Pull
3x10

Cable Laterals
3x10

OHP felt better than ever. I have 5/3/1 weights calculated for 12 cycles at 4 weeks per cycle haha. I figure I might hit a sticking point and need to switch things up for a month then get back into it and finish out 12 months of Wendler 5/3/1.
 
Wendler 5 3 1 Cycle 1 Day 2

Deadlift
135x5
225x5
280x5
325x5
365x5

Couldve gone for more on the last set but realized I might shit myself...

DB Row
110x10

Leg Curls
3x15

Hack Squat
3x8
 
Wendler 5 3 1 Cycle 1 Day 3

Bench Press
135x5
185x5
205x5
235x8 PR

First time comfortably benching with middle fingers as wide as the rings. Felt very light and the weight was easy to control. Nice! Taking a few steps back on Wendler 5 3 1 is improving things already.

DB Floor Press
50x15x3

Cable Pulldowns
Rackx12, 11, 8

Close Grip Incline Press
135x10
135x7

Next session will be my first session in a long time squatting without a guide for depth.
 
Wendler 5 3 1 Cycle 1 Day 4

Back Squat
45x10
135x5
225x5
265x5
305x5
350x8

Wide Stance Good Mornings
135x10
225x5
275x3

Nelson Montana Calf Routine-Seated Calf Rs.
45x75

Some cramping in the soleus...limped for 3 days last week and had only gotten to 50 reps. We will see...

Plate Loaded Squat Press
7 sets of 10, building up to 7 plates per side


Busted my ass tonight, felt good. The squats were actually the easiest part.
 
Wendler 5 3 1 Cycle 1 Day 5

Went light on the volume tonight, let the OHP stand on it's own because I'm sore from squat day yet, I got to the gym late and wanted to see what boring but big felt like. Also have deads tomorrow and planning on doing a lot of assistance work (horizontal pull, vertical pull, hamstrings, abs, bicep finisher).

Goal today was 140x3

OHP
45x10
45x10
95x5
110x3
125x3
140x8
95x10
95x10
95x8
95x8
95x8

Used a false grip, made the lift feel much better on the wrists and shoulders. Tried different widths, didn't seem to make a difference anymore. Also tossed out all of the Mark Rippetoe cues out of my mind and replaced them with Jim Wendler cues which worked much better for me, allowed a greater range and more stability. Starting to actually enjoy overhead pressing.

Also worked on CoC #1 today. 3 sets, 15-20 reps per set on the right, 6-10 reps per set on the left.
 
What is this? Your upper body strength is finally beginning to match your absurd low end power.

I'm telling you man these next few weeks will be great for the OHP gains. I just started up pressing again and am loving it also.
 
I don't wanna hear shit about absurd, you have a 500 lb. pull and a 475 lb. squat at 10-12 lbs. less BW than me!

Didn't make it today, did to some more CoC work and will get in a few sets of chins and pullups tonight sometime. Fine with me since I wannaget to bed super early and pretty much plan on lifting 4 days in a row even though its not recommended on 532...I think it'll be fine if I keep the volume reasonable on the leg days.
 
Had a week off due to no car.

Wendler 5 3 1 Cycle 1 Day 6

Deadlift-douchers curling in the racks, had to use a rack and chose a slight defecit deadlift over a slightly above height deadlift, so was a little more challenging. My numbers were a bit higher than they should have been, but didnt have my notebook on me.
135x5
225x5
315x3
345x3
385x4

Barbell Rows (supinated fully bend over at hips)
135x10
155x7x3

Leg Curls (w/ drop sets)
3x15

Cable Curls (Nelson Montana)
15
10x3

Standing Cable Crunches
4x10

Figured out that the seated lat machine bench with the thigh stabilizers is great for this if you stand up and face the other way.
 
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