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Prince of Pull

miked8c

miked8c

New member
Hey guys, many of you on this board already know me. I had a log up for sometime(miked8c: 300 and beyond), but I recently let it fall off. This log represents a new chapter in my training. I have been training seriously for a year now and here is where I am at:

BW: 195(on empty stomach in the AM)
Realistically 198(during the day)

Bench: 290x1
Deadlift: 405x7
Squat: 335x13(ATG)
Military Press: 185x2

The reason I am writing this intro is for myself, just as much as it is for those who read this. I am hoping that by the end of this I can organize my goals better and just confirm what I am really trying to do and how I am setting out to do it.

The goal: This log will be focused on the next 9 weeks of my training. In this time I have 1 main goal, 1 minor goal and 1 constraint:

(1st Priority)Pull 500x1
(2nd) Rep 315 on the Bench

Constraint: Do not exceed BW of 210

1. I am a relatively strong dead lifter IMO, as I have gotten to this level of strength doing nothing but 531 which is very high reps(345x14)that are not focused for strength at all. I believe if I dedicate my efforts to lower reps, with higher weight, I can gain some serious numbers through straight up linear progression.

2. The bench I am not as focused on, I have already hit 315 for 1RM, however my BW was 210 at the time(YouTube - My Movie). To me, a strong bench is not as impressive as a 2.5BW, quarter ton, deadlift.

Constraint: As for the restriction of not going beyond 210, its is purely about pound for pound efficiency. The more weight I put on, the less impressive my 1RMS become. Also, at 210 I really wasn't loving the way I was looking.

The program:

Deadlift Day: 9 weeks of linear progression starting with 410x5(already did 405x5). I will be ramping up to every top set. I use chalk and belt on all top sets.

W1 (1x5) 205 255 305 355 405
W2 (1x5) 205 255 310 360 410
W3 (1x5) 210 260 310 365 415
W4 (1x5) 210 265 315 370 420
W5 (1x5) 215 265 320 370 425
W6 (1x3) 220 275 330 385 440
W7 (1x3) 230 285 340 400 455
W8 (1x3) 235 290 350 405 465
W9 (1x3) 240 295 355 415 475

Assistance: Romanians, GHRs, Core Work
If I stall towards the end I will throw in some rack pulls.

Bench Days:
For this portion of the program, I will be following Dave Tate's 6 Week Bench Program. It got me to 315 the first time, I think it will again. T NATION | Dave Tate's Six-Week Bench Press Cure

Squat Day:

I am done with the high rep squatting of 531, I believe at this point I can squat 405x2, so I will work with 405 for singles, doubles, and triples. These low reps will require less recovery than breathing squats, saving me energy for my dead lift day. My squat will be on the afterburner for this program, however I will not completely neglect them. I do think that I will have a decent increase on these by the end of te 9 weeks.

Assistance: On this day I will do Front squats(singles, doubles, and triples, for core strength)followed by weighted chins(sets of 5), these will serve as a spinal decompresser and upper back work which will hopefully transfer to my DL lockout.

Here is the Day by Day:

Monday: Bench 1
Tuesday: Deadlift
Wednesday: off
Thursday: Bench 2
Friday: Squat
Saturday: off
Sunday: off

Comments: I realize that at first, for a program dedicated to deadlifting, I may not be giving it enough emphasis. Like how I am only pulling once a week while benching twice. However, I think that dead lifts are the most taxing exercise you can do, for your muscles, and especially for you CNS. Hence, I only pull once a week because it is intense enough that if I did it anymore my performance would suffer and it would be pointless. I bench the day before I deadlift because I don't think that the weight I use on bench will be significant enough to have an effect on my deadlift. Whereas if I pulled the day before I benched my upper body would be too worn out to have an effective bench day.

Diet: I don't follow any particular plan, I just eat 6 meals a day, all spread out 3-4 hours over the day, plus a PW shake. I eat hardy food, not a lot of junk but there are some things I could take out if I wanted to cut, which I dont.

Final Thoughts: While I am running two separate programs at once, I believe both goals to not only be realistic, but somewhat easily attainable. I am not asking for too much, for bench or deadlift. Thank you all who follow this log.

My first documented workout will be in two days, on Monday.

Les Get It!!!
 
Looks good. The fact that you took the time to research, plan all of this out and write it down speaks a lot of your chances of success.
 
I do think it's possible you can achieve this over 9 weeks.

I do not think it will be easy though. You basically don't want to gain much weight at all while increasing your bench max by about 70lbs(315x5=360ish) over 9 weeks AND going from 405x7 on deads to 475x3 all in only 9 weeks.

Again I think it's doable, but that's a pretty aggressive scaling for that time period especially considering it's 2 lifts and you're not trying to gain much weight nor are you a rank beginner.

I hope you do hit your goals. Just be prepared to bust your ass and since you aren't trying to gain much really make sure that you are getting 9 hours a night of sleep and keeping a high protein intake as these will be the most important recovery factors. Even more so than when there is plenty of caloric excess which there won't be in this case. I would also recommend against ANY drinking whatsoever if you are really serious about these goals. 6 beers on a Saturday night is 1-3 days of partially impaired progress/recovery.

Good luck amigo.
 
Thanks ghetto.

By saying I want to rep 315, I was not clear. I just want to hit it for more than a 1RM, it could be anything from a 2RM to a 5RM(improbable). Just as long as I get it more than 1 rep I will know I have gotten stronger than when I was at a heavier weight hitting it for a 1RM before I shipped out for two months.

Another thing. I am not expecting to do this without gaining any weight. That is why I gave myself about 12 lbs. of leeway. The reason I am limiting the weight I gain is so that this does not become some kind of bulking phase just for the sake of being able to say I can DL 500. That would be to easy, anyone can get fat and add weight to their lifts.

I will not be restricting my diet for this, I will begin drinking casein before bed. I will eat often, and when I am hungry. Lets my body naturally tell me when and what it needs.

Thanks for all the encouragement guys.
 
Floor Press: Heavy 5RM

95x5
135x5
165x5
185x5
205x5
225x5
235x5
250x5
200x8

Felt good, really struggled on the last rep of 250. My left side was definitely lagging for some unknown reason.

Paused DB Skull Crushers 2x8
40/8
35/8

Tried to explode on these

Chest Supported Row 3x8

295x8x3

This was a machine, tried to pull fast and hard on these, pausing after each rep. Explosion is the name of the game for this program. Didn't go too hard on these guys, deadlift tommorow.

Honestly I think my pre-workout screwed with me this workout, I got a new flavor of jack3d it was watermelon. I know its just a flavor but I would put 20 bills down that they messed with the ingredients cause I got almost no pump.

Tomorrow should be fun, 410x5.
 
thats interesting about your left side lagging man the same thing happened to me on floor press. I could almost swear that I put an extra 5 on my left side it got so unbalanced at one point. Also I'm doing the Dave Tate routine also do you think floor press should be done with a pause on each rep like Ive been doing it or should it be touch n go like normal bench?
 
It depends on what you want out of the movement. Pausing at the bottom will help your power at the bottom of your bench more, since it eliminates or reduces the stretch reflex. Touch and go would be more oriented toward the top of the movement in comparison.
 
I would definitely pause on the bottom.

That is wierd T-Block, I also swore that I put the wrong weight on my left side or something, strange.. I'm sure it will right itself quickly.
 
Didn't have time to post my workout yesterday, so here is yesterday's workout.

Deadlift:

135x5
205x5
255x5
305x5
365x5
410x5

These were relatively easy, just like last workout I definitely had 2 more reps in me. When I use the word easy keep in mind the context, my face was beat red, I was grunting and truly busted my ass, after all the arey dead lifts. However my form was good and these weren't bad at all.

RDLs:

225x10x3

Never done these before, I watched a few tutorials on you tube for the form before I did them. They felt very intuitive and I had no trouble figuring out how to do them. However I do want to start doing this OverHand so that I can work on my grip and kill two birds with one stone.

GHRs and hanging from a bar to stretch the ol' spine.


Still sore from my floor press day and I have speed bench tomorrow, hopefully all goes well.

Good stuff, I like having a log again.
 
For the RDL, make sure your lower back is arched throughout every rep and go deep enough to feel a stretch in your hams. They are an awesome posterior chain exercise.
 
Bench Day
Speed

Speed Bench (alternate grip every set, narrow,normal, wide, narrow, normal, wide, narrow, normal)
175x8x3

Felt good, my body was actually hoping of the bench a little at the top of every rep.

3 Board Press(3.25 in)
135x5, 185x5, 225x5, 255x5, 265x5, 265x3

Kind of sucked, I didn't have my normal board(two books duct taped together) so it was moving around alot, essentailly balancing on my chest. Next week should be tighter and better.


Hammies were sore a sht from RDLs.

BW 198
 
I did haha, the problem was the books weren't duct taped together. They were stuffed into a nylon cinch bag, as you know nylon can be slippery.
 
Squat Day

Back Squat
135x5
225x5
285x5
315x3
365x2
405x4x1

I just did 4 singles with 405, I think I could have gotten a double my first set but this is my first day handling anything within 80 lbs. of this weight so I really wated to just get used to the different style of lifting.

Front Squat
225x5
255x5
225x5

Did these arms crossed style. These helped bump my squat up before through by really strengthening my core to handle big weight.

Today I was supposed to do weighted chins after my back squat but I made a game time decision and decided it would be better to focus on legs for the day.

Heres my question: I DL on Tuesdays, my upper back has been reasonably sore after I started doing heavy DLs. My next upper body day is thursday, if I did weighted chins two days after my DL day on Thursday would this be too much for my back? I would think not since the upper back is many a stabilizer on a DL.

I don't really like going from squats to weighted chins, I mean I always to chins after squats for decompression. However if I really want to crank the weight up and make an exercise out of them I would want them on an upper body day. Obviously I wont do them on my other upper body on Monday because thats the day before my deadlift day.
 
You can do the chins on Thursday and you'll be fine. Really, you can probably stick them anywhere and it won't affect your other lifts much once you get used to them. Though, since you are prioritizing your DL and bench, I'd put them either Thursday after you bench or Friday after you're done with your legs--whichever day you feel like you have more energy. Don't worry too much about focusing ONLY on upper body on an upper body day and lower on a lower, its just an arbitrary distinction. It might be different if you were hitting horizontal and vertical presses and pulls in every upper body workout, but you aren't.
 
Floor Press:

95x5
135x5
165x3
185x3
215x3
235x3
255x3
265x3
275x3

Checked my log from last bench cycle and I got 275 for 2 reps, and I was about 10 lbs heavier than I am now. I am thinking that at the end of this I will be able to hit 315 for a couple reps.

On a side note I am thinking of kicking my jack3d dose up to 3 heaping scoops because I have built up a tolerance to the stuff and barely feel it anymore, at the end of this 9 week cycle I will get off the stuff for a couple months. However, for now I will fiend on it.
 
Deadlift

(1x5)205 260 315 365 415

These were good, however my grip was pretty bad, and I do not think it was because of the 5 lbs. increase over last week, because my grip was perfectly fine when I hit 410x5. It didn't keep me from getting 5 reps today, however I could have gotten 2-3 more had my grip not been failing. At the top of my last rep of 410 I had to lock it out quickly before I dropped the weight. I think I was just having an off day with my grip, my calluses were sore and I didn't use too much chalk. Essentially I had a sandy vag. So I did alot of overhand holds at the end, till I could no longer hang from a bar for more than 3 seconds. Good day despite this, I definitely had the strength to pull alot more.

Romanians
225x4x10
 
subscribed...
dont know how i missed this... been spending too much time over in the anabolics forum lately...

if you plan on doing heavy assisance work for the deads, they would serve better towards the beginning and tapering off the last couple weeks... you will want to be more well rested when you are making those heavier pulls, and rack pulls will take a lot out of you...
also you mentioned about pulling twice a week, and once is just fine, but if you do incorporate the rack pulls, you might want to do them on a seperate day... that has worked better for me...
when you get up to a 475x3, im fairly certain you would be good for at least 510x1...
CHALK AND HATE!!!
 
moya said:
subscribed...
dont know how i missed this... been spending too much time over in the anabolics forum lately...

if you plan on doing heavy assisance work for the deads, they would serve better towards the beginning and tapering off the last couple weeks... you will want to be more well rested when you are making those heavier pulls, and rack pulls will take a lot out of you...
also you mentioned about pulling twice a week, and once is just fine, but if you do incorporate the rack pulls, you might want to do them on a seperate day... that has worked better for me...
when you get up to a 475x3, im fairly certain you would be good for at least 510x1...
CHALK AND HATE!!!
Click to expand...

Thanks Moya, glad your onboard man. So your saying if I were to do rack pulls I should be doing them now, as it is still relatively early in the program? Do you think it is worth me doing them after my squats on Fridays?
 
i would have you ask yourself 'how strong is my lockout?'... for me, for some time my initial pull off the floor was stopping me, so i did heavy defecit pulls for a while... now i can get just about anything i can grip started... but have had a bit of lockout trouble when trying to PR (though grip is more of an issue for me at this point, which racks help as well imo) so i have been doing rack pulls and they have helped this...
you mentioned grip on your last workout, and though it may have been a bad day, you may want to go heavy on the rack pulls without straps to keep your grip up as well... but if you find your grip far ahead then you might want to strap up ... you just have to play with it a bit and find what you need...
i just wouldnt wait until week 6 or 7 and start rack pulls, because if your lockout is weak at that point it may be too late to bring it while hitting PR's from the floor...
im currently doing the 10wk Ed Coan program and it uses power shrugs to strengthen the lockout (another good choice of asist excersise) and they start week 5, but by week 8 you are also reducing the other assist moves to a pretty substantial degree... also the power shrugs are quite a bit lighter than one would go with rack pulls, so i think thats why they are done a bit later in the program than i think one would want to use the rack pulls...
 
I think I may incorporate power shrugs. I just remembered the gym I go to on my squat days does not even have a power rack I could pull from. Honestly, my lockout is pretty solid however I would not be surprised if it became an issue later in the program. Do you do a double overhand on these, or mixed? Correct me if I am wrong, power shrugs are basically shrugs with body english. You do the hip drive from the cleaning movement and really try to get your traps up, the weight should be close to you DL on these. Please correct if wrong.

Bench Day- Speed
175x8x3

Boring stuff, came at every rep hard though and focused on accelerating the bar.

3 board press
275x4
260x5

Had I not done the 8 sets before this I could have hit 275 for 5.

DB Chest Press
60x4x10

I know, light weight. I put my feet up on the bench and did very slowed control reps however. Want to get my stabilizers solid.

Did dips, pull ups and rows.
 
i use a mixed grip on my power shrugs... if you were lifting more for aesthetics you would probably want to stick to double over or even a hook grip as you might get slightly uneven growth... but since this is the way i pull my deads (over/under), it is the only way i grip on them, and i dont alternate sides being over/under... some people do... but im just so much more stronger with my left over and my right under i just keep them that way... it feels very natural to me, and i havent noticed any uneven development, and ive been pulling tripple bodyweight for a few years now...
power shrugs in the coan program are performed in the 60-70% range i believe (would have to look it up again to be certain)... but i have gone as heavy as 80%ish... i pick it up just like a deadlift, lower it a bit and then use my hips to accelerate it as i shrug if that makes sense... i do pull sumo, however i keep a conventional stance for these...
i think these will be good to keep your lockout strong...
 
Squat Day
405x2
405x1

Stopped here, 2 reps of this weight is all I need to be sore as shit tomorrow.

Front Squats
225x3x5

Didn't kill myself on these.

Did some core work

I took it relatively easy today because I had to do a new and foreign type of training after lifting today; Cardio.

I am applying for the Navy SIP(student incentive program) at my school and I need to pass a PT test. I went to apply for the program this past Wednesday and found out that a week later(this coming Wednesday) they were doing their end of semester PT test. Lucky me, I have a week to get my cardiovascular system, which is currently, crap into an 11 minute 1.5 mile state(minimum). The pull ups and push ups I will max.

I know that some of you are probably like whats this kids problem is bitchn about a 1.5 mile in 11 minutes. Well I haven't run for any longer than 20 seconds since the beginning of the school year for orientation. Although I used to be an athlete, having not run for this long and gaining twenty lbs. has kind of screwed with my jogging abilities. For the past nine months I have conditioned my body to rest for 5 minutes to do a 10 second set. Running distance is completely opposite to this.

So I went a mile and half today in 13 minutes. I didn't push myself too hard, not even close to puking, but I was definitely winded. I was just trying to work the untouched muscles used in running and get my belly breathing down again. I have 5 days to shave two minutes off this. If I went balls out today I probably could have done this in 12 minutes, however that is still pretty depressing. So my plan is to run again tomorrow morning and Sunday morning, then do a light mile jog on Monday. Rest Tuesday.

Anyone have advice to spike my time in a few days. I know I should have prepared earlier for this however I only had a weeks notice.

Heres the recap
Required 1.5 miles in 11 min.
Where I'm at: 1.5 miles in 12 min.
4 days till test(not counting today, or test day)
 
Hey bro I have been in this situation before. It was the initial test for rotc, 1 minute of pushups, 1 of situps, and 1 mile run. I knew I could pass everything but I wanted to destroy it. What worked for me is I ran a mile at around 95% intensity every day for a week before the test. I also had a week to get ready and I started out running around a 6:15 mile and ended up running a 5:14. This may not work for everyone but it worked great for me. I would just go hard as shit everyday, either 1.5 or 2 miles. GO GET IT!
 
Floor Press
95,135,165,185,205,225,246,265,285,300x1,310xfail

Very close on 310, got to mid point and could not lock it out, 305 was very possible. Last semester during this program I failed at 300 the same way I failed with 310 today. I've gotten stronger. 315 for reps is definitely in the cards.

Deadlift tomorrow can't wait.
 
Floor Press
95,135,165,185,205,225,246,265,285,300x1,310xfail

Very close on 310, got to mid point and could not lock it out, 305 was very possible. Last semester during this program I failed at 300 the same way I failed with 310 today. I've gotten stronger. 315 for reps is definitely in the cards by the end of this.

Deadlift tomorrow can't wait.
 
Deadlift

210x5, 270x5, 315x5, 375x5, 420x5

So did these, however I may have twinged my back. I realized something today, my life here at the academy is so routine, I eat my meals within 15 minutes of the same time every day, I am at the gym within the same half hour every day. I repeat the same schedule everyday, so that when I add another factor to my schedule I can pinpoint how it affects my training.

Today on deadlift my lower back was compensating for my legs which are fatigued. My body can handle heavy squats and heavy pulls once a week, however running everyday for the past 4 days after not running more than ten yards since 9 months ago had a noticeable effect on me today. My legs just did not have the snap or stability I have when I DL. I know it was my legs because I could lock it out easily today but struggled getting it off the ground.

Heres how I'll handle the next week: My PT test I have been running for is tomorrow, after that I will scale back running to 3 times a week, each time being as far as possible from a leg day.

As for this Friday I will not be squatting at all, I know for a fact my lifts wont suffer from this and I will return stronger.Instead on Friday I will do weighted chins at my house. 50 lbs. for sets of 5 and really try to get the stretch out in my lower back.

I can't complain to much though, the weight felt fairly light and I know that I am still getting stronger.
 
Speed Day:
175x3x8

CGBP 5RM: 260x4

A little pissed off about this, on the second rep I slammed the hooks with the bar, it took me about 5 seconds just to reset the bar after this blunder. I stopped at my fourth rep, I know I could have gotten 5 reps of this too had I not messed up but I was too tired. On a better note my form felt tight as sht, despite being fatigued from maxing out on push ups and sit ups yesterday.

Tomorrow I am not sure what I will do but I am definitely staying away from all leg work over the weekend, including cardio. I need to give them a rest for deadlifts on Tuesday.

Got to get my mind right. Weighted chins tomorrow.
 
The way people without vaginas do them. Palms away, overhand.

PT test sucked:

I had to get an 11 minute mile and a half
I got 11:15

If I had known I was only 15 seconds off I would have just sprinted it and made the time. It was the hardest run of my life seeing as I only had a week to prepare. I am happy that I improved my cardio in a such a short time though. My shins are definitely hurting from running everyday for a week.

Tomorrow I'll post a video of me doing a weighted chins workout. Spice up the log a little, hopefully I do not embarrass myself.
 
miked8c said:
The way people without vaginas do them. Palms away, overhand.

PT test sucked:

I had to get an 11 minute mile and a half
I got 11:15

If I had known I was only 15 seconds off I would have just sprinted it and made the time. It was the hardest run of my life seeing as I only had a week to prepare. I am happy that I improved my cardio in a such a short time though. My shins are definitely hurting from running everyday for a week.

Tomorrow I'll post a video of me doing a weighted chins workout. Spice up the log a little, hopefully I do not embarrass myself.
Click to expand...

Yeah bro thats the way pull ups were meant to be done! Great work on improving that much though! Can you still do the program?
 
whats your goal now mike? I remember you talked about cutting to 180 a few times in the past... are you going to try and drop some weight to increase speed for running and fitness and stuff?

You said you dont want to gain anymore weight either... so are you just trying to maintain size?
 
Haha I say a lot of things. The cutting to 180 was a brief stint, similiar to ghettos cut to 205 for that chick.

Right now I am not trying to bulk, I would like to stay under 210 but I wont turn down any LBM gains. Once I hit 500 on the DL I might change my diet so I can drop like 10lbs. over the summer. Than I will bulk again come next year.
 
Board Press(3 in.)

205x5
225x5
245x5
260x5
275x5
285x5
290x2

Pumped, last semester on this same day i got 275x4. I felt like a rock under the bar today. I wish I skipped 285x5 and went straight for 290. I got all psyched up for 285 that when I got it my body kind of just stopped caring. Looking very good boys. Skipping squats on Friday is feeling like it was a good call. Pulling tomorrow.
 
Lol at vaginas and palms away overhand.

The "chinup" with palms facing is a superior exercise purely for muscular development. The lats go through a longer range and get a stronger stretch at the bottom position and you get a far more complete contraction at the top especially if you are strong enough to do a legit "sternum chinup". Anatomically you can see this if you understand how the muscles work and the ranges of motion. You also get a very solid bicep workout and considering your lats are stronger than your biceps you are likely to fatigue your lats better by putting your arms into a more favorable biomechanical positions aka chins than palms facing away "pullups".

That said pullups in real world applications tend to be more functional. If you hop up to a roof edge you are trying to essentially do a combination pullup/side leg lift into a muscle up rather than a chinup. Although if you have powerful abdominals and chinning ability and the roof line isn't slanted you can do a swinging leg raise and kinda flip yourself onto the roof which is a much more efficient method.

Anyhow I'm just nitpicking. I like both variations, but pullups are no more manlier than chinups especially when you start going into the harder chinup variants. Some of the greatest bodybuilders from the past considered the sternum chinup to be the best back exercise because when performed properly it is essentially a chinup from the start to mid-position and then transfers into a row in the final position with the body angled 45 degrees or less and the head back. I remember when I could do a strict dead hang pullup with 75lbs I could only do 6 perfect sternum chinups while being able to do roughly double those reps on strict pullups to the collarbone.:theshadow
 
Deadlift

W5 (1x5) 215 265 320 370 425

Saw stars on my last rep. Not to happy about the way my lower back feels right now, so I think back squats will be out of the program for good. I am pumped that next week I will be working up to a topset of 3, as opposed to 5 reps which is what I have been doing.

For my squat day on Friday I think I will instead start doing front squats as they have much less stress on the lower back and will strengthen my core so I don't need to overcompensate with my back on DLs.

Otherwise, another day. Another made weight. I'm satisfied.
 
im dealing with lower back issues myself this week... will have to cut out ALL heavy leg work, as even heavy leg presses are fatiguing my lower back...
im going to stick to just a few sets of moderate weight front squats and zerchers...
one positive ive noticed about the restricted leg work, is my legs have grown considerably in the last 4 weeks... the extra rest has caused them to adapt for future abuse...
 
Speed Bench
175x8x3

Gassed from Navy PT yesterday, my legs are killing me, we did a 2 1/4 mile run indian sprint style. Then we hotboxed the hallway with push up variations and other forms of BW PT.

However I pushed hard every rep today, gotta get that CNS up.

Floor DB Skull Crushers
2x8x45

Weak sauce, I know.


Hopefully my legs are recovered from the run to front squat tomorrow.
 
Lol hotboxed the hallway? haha so you are doing the navy program though? Thats sweet man are you contemplating a career in the navy?
 
Nah man. I'm not really in it to pursue a career in the Navy. Navy SIP(student incentive program) offers members $4000 directly deposited into your bank account each semester, so 8k a year. In return, we have PT every Wednesday and a leadership meeting every other Monday.

After you graduate you must remain as a reservist for the next ten years. Every two weeks out of each of those ten years you must dedicate to the Navy. These two week can be anything from pushing papers, or shipping out. You get a paycheck for these two weeks and you choose when you take them and what you do.

Its a great program, basically maximal reward for minimal commitment in my opinion. Perfect for me, as I am shipping out after school anyways so it will look great that I am a member of the Navy.
 
Front Squats
Working Sets: 275x3,300x2,285x2, 225x4

Felt great, did not bother my lower back at all. Going to try to get up to 315x3 in the next couple weeks

Power shrugs:
275x5,255x3x5

Not having chalk on these really limited me, my hands were sweaty from squatting with a sweatshirt.

Heavy Barbell Curls
115x5,105x2x5,95x2x5

Never did these before, used alot of body as I should have. Felt great.

Ab Wheel

Will be felt tomorrow


Good day today, got to try some new things and experiment a bit. Front squats will be a keeper for the remainder of the program, back squats are just to much for my lower back at this stage in the program.
 
Yeah what are you thinking about for careers now? That does sound like a great program though but be careful reserves and national guard actually deploy a lot more than people realize
 
If I end up deploying its only the Navy. I switched my major from International Maritime Business to Marine Transportation. I will probably be shipping out after graduation for about 20 years, hopefully get my captaincy around the 7 year mark. Above all, make a huge chunk of change.

Most ships have pretty legit gyms on board so I can still pursue my lifting.
 
miked8c said:
If I end up deploying its only the Navy. I switched my major from International Maritime Business to Marine Transportation. I will probably be shipping out after graduation for about 20 years, hopefully get my captaincy around the 7 year mark. Above all, make a huge chunk of change.

Most ships have pretty legit gyms on board so I can still pursue my lifting.
Click to expand...

Captain mike I like it haha! Well best of luck man that sounds like an adventorous career that could also pay well....love it:cool:
 
It's nice to hear you guys thinking ahead like that.

Physical culture can and should be a large part of people's lives imho, but thinking about the future and taking steps to insure you make a decent living and have health care as you get older is a big deal.

I'm 31 and I have no health care or dental. I regret alot of choices I made when I was younger, but it is what it is.

Get that education so you can live a solid life!
 
ghettostudmuffin said:
It's nice to hear you guys thinking ahead like that.

Physical culture can and should be a large part of people's lives imho, but thinking about the future and taking steps to insure you make a decent living and have health care as you get older is a big deal.

I'm 31 and I have no health care or dental. I regret alot of choices I made when I was younger, but it is what it is.

Get that education so you can live a solid life!
Click to expand...

Thanks man, means a lot coming from you.
 
ghetto, you hit that right on the head... im the same age as you, and though i have a family of my own i love and take care of them, i have to work a LOT harder than if i were to have planned things out and went through school...

mike lets smoke these deads this week bro!... in a few weeks i will be hitting some PR's myself...
 
miked8c said:
Thanks Moya, 440x3 will be a huge PR for me. I don't think I have ever DL'd 440 before.
Click to expand...

yeah you'll finally step up to the big leagues where I'm at. Jk haha I've seen some awesome strength gains from you mike I got to step my game back up!
 
miked8c said:
Its going to be tough for you to keep up with all that hiking and PT, I sympathize with you haha.
Click to expand...

haha you got pt now you're gonna slow down a little:cool: You're right though it will be tough although I'm not doing the big 3 week backpacking trip I had though about only shorter ones this summer and no pt so that will help
 
Max Effort Bench

3 Board Press 3RM
135,185,205,225,245,260,275,290,310/2oopss, 300/2


Why do I say oops? Today I was supposed to get 305/3, I was so in the zone though that when I loaded the weight I accidently threw and extra 5 lbs. on. I didn't realize till after when I checked because I thought I should have had the weight.

Kind of sucks cause it was a dumb mistake, but I'm sure 310/2 wont screw me up too bad. Still helps the lockout.

Incline
185/5,195/4,190/3,185/3

Row 4x8
100,85x3x8

Facepulls 3x12

I didn't go too hard on the pulling movements today because tomorrow is DLs so I need to take it easy.


BTW I started a ZMA regimen as of last night, mainly because I get bad sleep here at the dorms. Last night I had the most lucid dreams, great sleep.
 
W6 (1x3) 220 275 330 385 440

This weight was a joke. Felt easier than last week. I attribute this to two reasons:

Firstly, the ZMA regimen I just embarked on has given me much better quality sleep as prior to this I have been dangerously deficient in Zinc.

Secondly, Front Squats. My form was much tighter today, I think it was because my core was stronger and allowed me to lay off my back for the pull.

GIVE ME 475X3 RIGHT NAO!!!

Romanians
235x4x10

Tried and OH grip but could only get six reps before I had to quit, I wont sacrifice my hamstring workout for grip work.

Dead hands wrist wraps

Made my arms into cables and got a very nice stretch in, felt great, I could almost feel my lower back unlock and extend.

Great day, right on track with everything.
 
On my squat day I might hit the ab roller. I also do some light crunches at PT on Wednesday. If I had to be honest I would say no, I don't really do abs.

Dead lifts and Front Squats are all I need!
 
I think I am.

I look at it this way. I pull on Tuesday and have PT on Wednesday, PT is usually a mile run, but fast pace that usually gasses me. However, I have a week for my body to recover before my next Deadlift workout so I think I am fine.

I usually don't even feel it in my legs on Friday, when I squat.
 
haha I'm no sure how hard it is! The first and only time i did a PT workout at the recruiters I nearly puked.
 
Speed Bench
175x8x3

Could feel that I did PT yesterday, not very tight. Good thing I have PT before my speed day and not my max effort day.

CGBP 265x5

Got it, harder than I would have liked, got it though.

DB extensions from the floor
45x8
40x8

Heavy Dips
50x3x10

Smoked my tris after this with push downs and BW dips. Solid day, front squats tomorrow.
 
Front Squats
1x3 135,185,225,255,280
300x3,3
280x2
255x2
235x4

Legs were cashed after this.

Power shrugs
315x2x8
275x8

Traps will be hurting tomorrow

Heavy BB curls
115x5,5,5
105x5
95x5,5

Finished up with an ab roller and a burrito from Chipotle followed by a large cake batter remix from the Coldstone creamery. I'm trying to cut.
 
Hell ya a big burrito after a workout is awesome. However even though everyone thinks chipotle burritos are big I can eat two of those or more, my local burrito place one of them leaves me stuffed. Perfect after a workout haha ;)
 
Disclaimer: I'm drunk in half


Convos today:

"dude your huge"
"you mean like fat?"
"No you look different I don't like it, your like a different person"

"He used to play hockey"
"yeah no sht, look at his arms"

"How have you been (my name edited out), you look great"
"thanks alot"
"No you look effin stacked, good for you"

All my boys saw me for the first time today in 6 months.


all different conversations, one day.

Leygo, gone.
 
Currently my main goal is to get rid of this friggen hangover.


Its wierd man.

I weighed in at 200.6 yesterday afternoon. My friend asked me to weigh myself because I told him I only weighed 2 and he didn't believe me cause thats how much I weighed before school last summer.

Lo and behold I really was two, and I know for a fact I have gotten stronger. As of right now I am really only going for strength and lbm, I don't want to bulk. I have these tiny stretch marks on both arms that are right over the top of my bicep and its gross. I will probably continue to go hard with the eating and jack3d through the remaining 3-4 weeks in this program, than switch things up. However I don't know what I will be switching to.
 
Board Press 1RM
1x3,95,135,165,185,205,225,245,
1x1 265,285,300,315,330,340miss

Gayyy, I went into the gym feeling like crap but still. I was hoping to get 340 at least.


I have one more speed day in this program and then its over. I want to keep training my bench for the last 3 weeks of my entire deadlift program though. Heres the plan for the next three weeks.

Speed day on thurs.

After my sets I will ramp up to a set of 315 for 1 to see how it feels.

For the next three weeks I will continue with bench workouts on Mondays and Thursdays.

Week1
Monday: Floor Press 3RM

Thursday:speed



Week2

Monday: Floor Press 1RM

Thursday: speed


Week3

Board Press: 3RM

Thursday:speed

Week 4

Monday: Board Press 1rm

Thursday: Max
 
Deadlift
W7 (1x3) 230 285 340 400 455

Huge PR for me, never have come close to getting 455 for 1. However this was tough and I used alot of lower back on this, too much for my liking. However this is the biggest jump in weight I have done in this program, 15 lbs. from last week. The next two weeks it is only 10lbs. jumps which should help.

Romanians
245/10,10,10,

Hammies were effin cashed

Narrow Grip Lat Pull Down
3x10

Brought the bar down really low on these, past sternum, almost into a tri pushdown position. Really trying to hit the lats.

Solid day, time to recharge. No PT tomorrow!
 
hey man got a quesiton. I just did the last day of the 6 week dave tate bench routine. Thanks a lot btw I wouldnt have done it without you suggesting it a while back, I really loved it. Plus it introduced me to close grip incline bench which I love. But anyway what do you usually do when you just end the routine? IE transisiton wise should i deload a bit or hop into another couple weeks progression?
 
I am going to max on Thursday, that is the last speed day of the program for me. However I will do 4 speed sets before I ramp up to my max, so the workout isn't wasted. I will then do a variation of the program for the next three weeks, what I am doing exactly is posted on my log. I want to continue because I still think their are gains to be made on the floor press and board press.
 
wow I like that routine man. I definitely have more to be gained because my consistency hasnt been the greatest up till recently and the midpoint of my bench is usually my weakpoint so board press (I do paused pin press instead) and floor press work great. Good luck with 315 too I wouldnt be surprised if you could double or triple it
 
Bench
135
185
225
255
275
295
315x1

Tried to get two on 315, my friend said I could have had it if I didn't take the weight down so slow on the second rep. Either way I am close to getting two reps with this, I will do another shortened Dave Tate cycle.

Dips
90x8
100x5
100x4

Felt great, I am sure they are clutch for your lockout.

I will take a week off of upper body pressing movements. This deload will last until next thursday when I will do a speed day. I feel like my CNS may be suffering a tad.
 
Front Squat
135
185
225
255
285
315x3
300x2
300x0
295x2
275x3

Spent a lot of mental and physical energy on 315, kind of lost motivation after. 315x3 was much easier than I expected.

When I failed on 300 I wasn't in a cage so the results could have been disastrous. A guy was watching me and started running towards me, however my ass was so low that I kind of just sat down and let the weight roll to my thighs where the 45 plates kept the bar elevated.

Surprisingly it went very smoothly, I always though failing on a front squats wit no spot meant you would have to throw the weight forwards, however it felt pretty natural to just sit and let the bar roll. Good experience

Power Shrugs
325x2x10
225x12

The 225 were not power shrugs, I iso'd the traps a lot more and did a burnout set.


Did heavy curls and machine rows.

Very impressed with front squats, will start trying to incorporate more quad and less back torque into my dead lifts.
 
miked8c said:
The arms crossed in front of your chest. Bodybuilder? Definitely not clean grip.
Click to expand...

yeah thats usually called bodybuilder grip. I used to do the clean grip but it took a while to get used to...tried it when i did a few light fronts the others day and it killed my wrist
 
I use cross grip too.

B fold is the king of front squats on here, he has a 1rm of over 500 for front box squats.
 
Last post I said I would take a deload week for my pressing movements. I was sitting in class today and I thought about how I wouldn't make it through the day without crushing the iron. So I decided to hit it, heres what I pulled out of my ass.

Floor Press
5RM 95,135,165,185,205,225,240,255,265

Heres a refresher, 6 weeks ago on my first FP workout I got 250x5, it was struggle. Today I was happy with 255, but I got 265 as a 5RM which is remarkable. Good thing I decided to hit the weights today. I will be doing yet another cycle of this wonderful program. Hopefully get a 315x3 Bench Max.
 
nice man thats some great progress. I love the program too really appreciate you suggesting it it introduced me to new stuff and kept simple and effective
 
Deadlift
465x1

Had 30 minutes to work out because of my absurd schedule at the academy. This blew. I will be taking a fortnight off from deadlifts and come back stronger two tuesdays from today.
 
Speed Bench
8x3x190
Felt good adding 15 lbs. to this, as opposed to 175.

DB Bench
75x10
70x10
60x12

Slow, practiced form.

Flyes
3x10x30

Low weight, I know. Form check

Push ups (on fists)
3x10

Don't want to break my hand next time I get into a fight, did these on a hard rubber floor. My forearms were trembling the whole time trying to support my bodyweight on my fists. Will be going these until I can crank these out np, then more on to one arm push ups.
 
Front Squats:
135,185,225,255,285
315x3
315x3
300x3
275x1

Pretty damn good for me. Being able to support this weight on my shoulders and then squat it down for reps is going shoot my back squat right up. Huge PR for me.

Power Shrugs
335x2x7

Heavy BB Curls
135x2
115x2x5
95x2x5

Lots of body English on the 135, I just did these as sort of an ego booster. The rest of my sets were better form.
 
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