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the.gladiator1987's log of 2010

the.gladiator1987

the.gladiator1987

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Sup guys, starting a new log. Because im tired of my old one I cant find anything without searching for a long time lol. Anyway Ive got 2 weeks left of a helladrol/beastdrol cycle and todays workout went like this

7-12-10

Squats:
135x5
135x5
135x5

Bench:
135x5
185x5
225x3
295x5
295x5
295x5
295x5
295x5 PR 5x5

Pullups:
12 - shoulder hurt so i stopped

DB Military:
70x6
80x6
90x6
105x2

Good solid workout. Last workout when I did 5x5 with bench 10 days ago I only did 275 and it was hard. Went up 20 lbs! Some key notes for the start of this log:


-Bodyweight 192lbs. Have not been eating enough but I like this weight, Im only 5'9" so I feel good at this weight. Im around 10% BF (always am no mater what I eat)
-I have a hurt groin. I cant deadlift or squat heavy, and my shoulder hurts so I cant do pullups for shit. Only thing I can really do is bench, db military, and arms. Can anyone advise me on a routine I can set up for this?
-Playing football so I running 2x a week, bumpin up to 4x a week in august thru november. Keeping me lean for sure.


 
You're going to seriously fuck your groin up bro. I'm hoping I don't have to say I told ya a month from now.

Gratz on new log. Your shoulder power is very good.
 
babushka said:
What's up with your squats?
Is it 135lb's?
Click to expand...

He hurt his groin so he's going light


Gladiator- Just a suggestion, but maybe you should lay off squatting/deadlifting completely if it aggravates your groin. As i told you a few months ago, I once had a groin injury and unfortunately, the only things that healed it was time and patience.
 
Take it easy bro...dont fuck yourself up with that injury.
maybe stay away from squats for a couple of weeks.....
 
columbo888 said:
Take it easy bro...dont fuck yourself up with that injury.
maybe stay away from squats for a couple of weeks.....
Click to expand...


So dont even do any squats? 135lbs is the most i can do without it hurting so i was jus gonna keep doin that. I need a routine built for strength that doesnt have deadlifts or squats if anyone has any ideas throw them out here. Im also playing college football
 
It's a solid bench and military you got there going on bro
What bout standing barbell military that's what I'm doing right now never liked to pick up that dumbells from the floor
 
Thx bubushka, I actually don't rly have a routine right now cuz of my injury, standing btn bb military I'm reppin 185.

Uick update, I ripped my fiances sunglasses off her face while drivin cuz I was mad so I'm stopping the prohormones. I'm gettin psycho haha, so anyway I'm "off" as of now, I already flushed the pills down the toilet. I need a routine I can follow for pct. I was really lookin forward to my bench goin up too! Damnit lol but I can't sacrifice my relationship for an extra 20 lbs on my bench
 
So had football practice, and irritated my groin. So im not sure what to do about that, I cant kee re injuring my groin its been hurt for 2 months now. The pain is on my right side. It hurs when I make cuts, shuffle step, etc. Pretty much only gets re injured when I go to football. So I dont know whether I should just not play, or take it easy and still practice. TBH I dont like football like I used to, and im getting married
 
the.gladiator1987 said:
So had football practice, and irritated my groin. So im not sure what to do about that, I cant kee re injuring my groin its been hurt for 2 months now. The pain is on my right side. It hurs when I make cuts, shuffle step, etc. Pretty much only gets re injured when I go to football. So I dont know whether I should just not play, or take it easy and still practice. TBH I dont like football like I used to, and im getting married
Click to expand...

talk to a coach maybe?i f your a starter im sure they will pamper oyu like a king to get it better. Cuz i know football teams have personal AT's for the team.
 
the.gladiator1987 said:
im getting married
Click to expand...

Whoa!!!!

Congrats, dude!!!!! :)

Ok, so I think this is what you should do.

1.) For the next 2 months: no football at all.

2.) For the next month: no lower body workouts. Do the hip mobility drills like a religion every single morning. Thats it.

3.) After about 6-7 weeks, we will introduce some unilateral lower body movements. But not before that. And those will be done very slowly.

4.) About 2-3 weeks after doing the unilateral movements, we will add in squats and we will progress very very slowly in the initial part. Actually, first we will add in Deadlifts. After 2-4 weeks of Deadlifting we will add in the squats. So in short: no squats for the next 3 months (roughly). But you will be doing unilateral movements which will basically help you maintain your strength for the most part.

You have to keep this time frame in mind and remind me when the time is right coz I will forget.
 
Last I heard you're pretty young.

I would think again about getting married.

I'm pretty sure the stastics are ultra sky high that people your age that get married don't last. You are not a beautiful and unique snowflake in this regard. People in general that get married don't last and takes multiple marriages on average.

If you end up having a kid or 2 with this girl in the next couple of years just remember you got a mouth(s) to feed for the next 18 years.

Seriously man. Do yourself a favor and think twice about that.
 
ghettostudmuffin said:
Last I heard you're pretty young.

I would think again about getting married.

I'm pretty sure the stastics are ultra sky high that people your age that get married don't last. You are not a beautiful and unique snowflake in this regard. People in general that get married don't last and takes multiple marriages on average.

If you end up having a kid or 2 with this girl in the next couple of years just remember you got a mouth(s) to feed for the next 18 years.

Seriously man. Do yourself a favor and think twice about that.
Click to expand...
This is sound advice. I have a gf too but I won't marry anyone till I have enough money in the bank - all else put aside. But, each to his own. It's just that you have to be mentally set....and I never knew Glad you had a gf....I thought you had many girls :p
 
Yes I did 225x3 on cycle that was ridiculous lol

7-16-10

Bench:
135x5
185x5
225x5
275x3
315x4
225x15

BTN Military:
115x5
135x5
155x5
185x3

DB Curls:
50x6
55x6
60x4

Good workout. Ive been off my prohormones for 4 days now and I feel better now, not as irritated or angry or mad. And my 315 bnch went up 1 rep, AND im not on any kind of PCT. Im gonna get something tho, maybe sustain alhpa
 
I understand, Glad. Good luck with the new life. It will be a struggle so I hope you pull through.

What are your plans about training?
 
Andalite said:
I understand, Glad. Good luck with the new life. It will be a struggle so I hope you pull through.

What are your plans about training?
Click to expand...

well glad if you are serious about doing marsoc I would think 10 times harder about getting married. Also you should only lift 2 days a week at most, start pt'ing
 
Andalite said:
I understand, Glad. Good luck with the new life. It will be a struggle so I hope you pull through.

What are your plans about training?
Click to expand...

Thanks bro :)

Im not sure about the new training but I am training for strength still. I want to be as strong as I look, i hate seeing guys that are pushin up weight I use and they are twice my size, its pathetic. And I like strength because it applies to shit in life, being big is overated to me.
 
Tblock1 said:
well glad if you are serious about doing marsoc I would think 10 times harder about getting married. Also you should only lift 2 days a week at most, start pt'ing
Click to expand...


She 100% supports it brotha, and marsoc is kind of a last resort for me. It isnot my main plan, my main plan is to get a bachelors in kinesiology
 
7-20-10

Bench:
135x8
185x5
225x3
275x2
315x5 PR!!!!

****HUGE PR on bench. My 315 went up one rep and I stopped all prohormones last week. So I figured my strength would go down but it went up. Also had my fiance come to the gym with me :) Had her do squats, db lunges, db curls, SLDL, and db military, and she benched the 45lb bar 8 times but could have done way more. She is amazzing! First girl that would even go to the gym with me and even want to do these lifts lol
 
DON'T get fuckin married.

Don't do it.

You're 22. You don't know shit yet.

You'll regret it.

Trust me.

:Popcorn:

Good workout by the way. Don't get married.
 
ghettostudmuffin said:
DON'T get fuckin married.

Don't do it.

You're 22. You don't know shit yet.

You'll regret it.

Trust me.

:Popcorn:

Good workout by the way. Don't get married.
Click to expand...
^^^^ LAWL....He ain't gonna listen to you Mr. Sensible. You're barking up the wrong tree.

Moving on:


the.gladiator1987 said:
Im not sure about the new training but I am training for strength still. I want to be as strong as I look, i hate seeing guys that are pushin up weight I use and they are twice my size, its pathetic. And I like strength because it applies to shit in life, being big is overated to me.
Click to expand...

Glad, when you say strength what do you mean? What is strength to you? As in: what are your goals?

For example, my goals revolve around the following lifts:

Deadlifts - get to 525
Front Squats - get to 365
Strict Overhead Press - get to 205
Pistol Squats - do 20 reps straight
Weighted Pull-ups - Take 90 lbs on me and do 1-3 reps
Do Dumbbell Rows with 140 lbs and do 11 reps

So what are your goals?
 
Andalite said:
Glad, when you say strength what do you mean? What is strength to you? As in: what are your goals?

For example, my goals revolve around the following lifts:

Deadlifts - get to 525
Front Squats - get to 365
Strict Overhead Press - get to 205
Pistol Squats - do 20 reps straight
Weighted Pull-ups - Take 90 lbs on me and do 1-3 reps
Do Dumbbell Rows with 140 lbs and do 11 reps

So what are your goals?
Click to expand...


OK well my main goal right now is to get on a routine where I can let my groin heal, I feel like all im doing is bench and arms. My goals RIGHT now are:

1) Get groin better so I can squat / deadlift heavy again
2) Doing hip mobility EVERY DAY
3) Finding a routine that revolves around my groin injury.

Im not sure what a reverse lunge off an elevated thing is?

It doesnt hurt to deadlift but it does hurt to squat. It hurts to do pullups (shoulder tweak).

My Strength goals are:

Bench: 365x5
Deadlift: 545x5
Squat: 455x5
BTN Military: 245x5
Pullups: 20
 
lol @ all the people on here who have told glad not to get married. As if he is gonna change his mind because of someone on the internet...
 
the.gladiator1987 said:
She 100% supports it brotha, and marsoc is kind of a last resort for me. It isnot my main plan, my main plan is to get a bachelors in kinesiology
Click to expand...

Well first of all great work on bench! 315x5 is my goal for bench at some point. What is your bodyweight now? One thing though man: If you are going out for marsoc you have to give it 100%+. It HAS to be your main goal, nothing else can get in the way...

 
Dude thats a sick video! Well see, as of right now it is not what I want, but if anything in my life ever goes to shit and I have nothing, then im going there and doing marsoc. Ill be an officer first though

7-21-10

BTN Military:
95x5
115x5
135x5
155x5
185x5
2 more reps on 185 than last workout so im happy..was also pissed about the texts i was getting from my fiance so it helped lol

Dips:
0x8
45x6
90x6
135x6
160x5
HUGE increase for me, was only expecting to get 2.

DB Curls:
60x6
65x4
Getting strong on these too...



***Good workout. Felt strong at everything. I have been off the prohormones for 10 days now and my strength is increasing, i havent lost any size (maybe some water weight). Im gonna start my creatine now and then be natty till January when I start another cycle!

Goals for 12-31-10

Bench: 335x5
BTN Military: 205x5
Dips: BW + 180lbs x 5
Squat: n/a
Deadlift: n/a

HOnestly for squats and deadlift just wanna be able to do them heavy again thats my only goal. Ill start from wherever as long as im not injured anymore. I quit football so I wont be re injuring it anymore
 
the.gladiator1987 said:
Dude thats a sick video! Well see, as of right now it is not what I want, but if anything in my life ever goes to shit and I have nothing, then im going there and doing marsoc. Ill be an officer first though

7-21-10

BTN Military:
95x5
115x5
135x5
155x5
185x5
2 more reps on 185 than last workout so im happy..was also pissed about the texts i was getting from my fiance so it helped lol

Dips:
0x8
45x6
90x6
135x6
160x5
HUGE increase for me, was only expecting to get 2.

DB Curls:
60x6
65x4
Getting strong on these too...



***Good workout. Felt strong at everything. I have been off the prohormones for 10 days now and my strength is increasing, i havent lost any size (maybe some water weight). Im gonna start my creatine now and then be natty till January when I start another cycle!

Goals for 12-31-10

Bench: 335x5
BTN Military: 205x5
Dips: BW + 180lbs x 5
Squat: n/a
Deadlift: n/a

HOnestly for squats and deadlift just wanna be able to do them heavy again thats my only goal. Ill start from wherever as long as im not injured anymore. I quit football so I wont be re injuring it anymore
Click to expand...

nice workout man, dips are strong as always. Didnt you get 180x5 on cycle one time? Glad you liked the marsoc video...they are badass mofos. You could do navy rotc and get your college paid for and get your bs in kineseology, then serve 4 years as an infantry officer in the marines. I'm still decided but I have a full 4 year army rotc and I'm planning on majoring in kineseology, then doing infantry officer.
 
i dont understand the 5 straight sets of bench of 295 for 5 reps. was the last set the only one to failure? seems like you are wasting sets/energy because logic says if you can complete the last set of 295X5 reps then the first set should be able to go heavier. unless you arent going to failure on any sets but the last or something
 
the.gladiator1987 said:
What's up SD! Yea I did 5 sets of 5 reps with the same weight because every other session I go and try to hit a new 1, 2, 3, 4, or 5 rep max. Have u ever heard of the texas method? Instead of a linear 5x5 with one top heavy set u do 5x5 of the same weight.
Click to expand...

heard of that before but never knew it was called texas method. im going to try the Ultimate Training Split:
http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html
 
I think this texas thing is just some new fad.

5x5 training has been around a long time. There are multiple ways to do it and the linear just happens to be the best from a beginner/getting back into the game/possibly intermediate lifter perspective.

5x5 of the same weight is just a variation with more volume.
 
So I pretty much am hooked on the Ultimate Training Split that SD posted. I started my first day today

7-26-10 - Week 1 Upper A

Hip mobility
Dynamic warmup

Bench:
45x12
135x5
185x5
225x5
275x5
315x4
Stupid guy touched the bar and threw me off rhythm, I asked him NOT to touch it at all and he still did.

DB Incline 30 degrees:
85x8
95x8
105x8
115x8

Dips:
0x6
55x6
100x6
145x6

Weighted crunches:
45x8
45x8
45x8

*** Solid workout. I think im going to switch dips with 1 arm pushups on upper B so I get to hit chest a little more on Upper B.
 
Last edited:
7-28-10 - Week 1 Lower A

Hip mobility
Dynamic warmup

Squat:
45x5
95x5
135x5
135x5
135x5
135x5
135x5
FINALLY 135 doesnt hurt. Im not sure whether im going to go up in weight or reps next week. Either way my groin is healing faster since i quit football.

Hang cleans:
225x3
225x3
I had good explosiveness on these, but I couldnt squat down and catch it because my groin so im going to go lighter on these.

Pullups:
0x3 overhand
25x3 overhand
35x3 underhand
45x3 underhand
Shoulder hurts when I go overhand so had to switch it to underhand.

DB Rows:
110x5
110x5
115x5

BB Curls:
95x8
95x3
95x4

GHR:
none, couldnt find anywhere to hook my feet under. I might switch to unilateral db SLDL. But i really like GHR's
 
the.gladiator1987 said:
So I pretty much am hooked on the Ultimate Training Split that SD posted. I started my first day today

7-26-10 - Week 1 Upper A

Hip mobility
Dynamic warmup

Bench:
45x12
135x5
185x5
225x5
275x5
315x4
Stupid guy touched the bar and threw me off rhythm, I asked him NOT to touch it at all and he still did.

DB Incline 30 degrees:
85x8
95x8
105x8
115x8

Dips:
0x6
55x6
100x6
145x6

Weighted crunches:
45x8
45x8
45x8

*** Solid workout. I think im going to switch dips with 1 arm pushups on upper B so I get to hit chest a little more on Upper B.
Click to expand...

I have been close to doing the ultimate training split workout lots of times just never really actually done it... but I thought the first upper workout was bench, chins, incline db, curls and extensions? Or havnt you started yet?

whats up SD nice to see you over in the weightlifting forum :)
 
I changed it a little. I moved my back/bis to lower body days since i dot do much on those days becaue of my groin. Also ithats how he says to do it f you feel like the upper body days are too long.

7-30-10 - Week 1 Upper B

BTN Military:
45x8
95x5
115x5
135x5
165x5
195x5
Solid! I videotaped these i will post later.

DB Incline:
90x8
100x8
110x8
120x7

CGBP:
115x6
135x6
165x6
185x6
205x6

Unilateral Standing DB Military:
35x10
35x10
35x10
Hard as fuck! My lower back was hurting a little bit towards the last reps.

Hanging Leg Raises:
15
15
12
Solid.

Calf raises:
160x12
160x12


*** Good workout. Had 2 cups coffee, 1 ephedrine pill, and a piece of pizza before the workout :)
 
put up that btn military video man I've wanted to see your form on those! I've been doing them after regular military press just for balance with rear and front delts. I only use 3x10x95 lbs and touch my traps on each rep. Good stuff it gets me a good burn in my rear delts
 
8-4-10

Week 2 Upper A

Bench:
135x5
185x5
235x5
275x5
315x4
Trying to see how I can progress on these, I dont know whether I should increase weight, or try to hit 5 reps? This is the 3rd workout Ive gotten 4 reps.

DB Incline 30 degrees:
90x8
100x6
110x6
125x6
Solid lift

Dips:
0x8
55x6
110x6
170x2
Went from 160x6 to 170x2 lol...

Abs:
skipped
 
For bench, next time take 300 and do 5 reps. Then rest for 5-10 minutes. Take 315. AIm for 5. You'll get them.

So, it should look like:

135 x 7
185 x 5
245 x 3
285 x 2
300 x 5
315 x 5 hopefully
 
Playing Devil's Advocate...

Why would doing more reps with a heavier weight make it easier for him to get 315x5? Wouldn't it just tire him out?
 
miked8c said:
Playing Devil's Advocate...

Why would doing more reps with a heavier weight make it easier for him to get 315x5? Wouldn't it just tire him out?
Click to expand...

I would believe so but I dunno....it's not whether it's going to tire him out or not if he does 300x5 then 315x5 that is a hella of a lot more volume and he will get stronger and grow more than from 315x5 plain
 
ExtraMile said:
congrats on your girl's pregnancy!
Click to expand...
WTF are youtalking about??


the.gladiator1987 said:
I dot think I would be able to get 315x5 after 300x5 unless I took like 10 min rest
Click to expand...


Yes. You have to take that 10 minute rest. We've gone over this so many times......you want to get strong but you don't want to put in the time? Take your 10 minute rest. Come back. Smoke it. Unless you try this, you'll never know whether it works or not.

Worst case: you come back, you fail after 4 reps. But, you've increased workload. Win-win.
 
Andalite said:
WTF are youtalking about??





Yes. You have to take that 10 minute rest. We've gone over this so many times......you want to get strong but you don't want to put in the time? Take your 10 minute rest. Come back. Smoke it. Unless you try this, you'll never know whether it works or not.

Worst case: you come back, you fail after 4 reps. But, you've increased workload. Win-win.
Click to expand...


That makes sense andalite, i just didnt know itwas good or OK to take that long of rest. Ive heard that anything over 5 min and then its just a waste. Is there anything I can do in those 10 min while im waiting that wont mees up my strength for the bench?

Oh, btw - my fiance is pregnant!
 
the.gladiator1987 said:
That makes sense andalite, i just didnt know itwas good or OK to take that long of rest. Ive heard that anything over 5 min and then its just a waste. Is there anything I can do in those 10 min while im waiting that wont mees up my strength for the bench?

Oh, btw - my fiance is pregnant!
Click to expand...
Congrats on the pregnancy.

You need to read this if you're gonna do this seriously:

Ninety Second Rest Periods For Strength? Are You Kidding Me?

Defining Stress as Stress and Rest Between Sets

Next time someone tells you such nonsense tell him to shove it. Or just walk off and smile to yourself that he's never gonna get strong...whichever pleases you Mr. Father-to-be :)
 
the.gladiator1987 said:
Haha for sure. I will make time then for the 10 min rest periods, might make some people mad trying to get on bench :) but they can wait since they probably have bench in their routine everyday
Click to expand...
hahahahaha....or you can just work in with them :) in your 10 minutes they'll probably finish doing their 3 sets with 135 lbs. LOL
 
I would be tempted to do some forearm work between sets if I was taking 10 minutes to rest especially if it was for something like benchpress were grip doesnt become a limiting factor, not sure what going for a 1rm on the benchpress with tight, pumped up forearms would be like though lol... :worried:
 
ExtraMile said:
I would be tempted to do some forearm work between sets if I was taking 10 minutes to rest especially if it was for something like benchpress were grip doesnt become a limiting factor, not sure what going for a 1rm on the benchpress with tight, pumped up forearms would be like though lol... :worried:
Click to expand...
LOL....I'd think forearms do come into use. Atleast...in that the bar is being pull apart, you know? So maybe forearm work in between sets might mess you up lol.

When I take my 10 minute rest, I just sit and think...I visualize the lift and focus on what to expect. All those tiny mental cues replay in my head. That helps me focus like none other.
 
I always get tired when I train forearms in between.

8-10-10

Week 3 Day 7

BTN Military:
95x5
135x5
155x5
175x5
205x2

DB Press:
100x6
110x6
120x6
130x6
Goal is 140's before cycle

CGBP:
135x6
155x6
185x6
225x6
245x2

Hanging Leg Raises:
19
Didnt do any more sets because shoulder started hurting


***Good workout, felt a little off on BTN Military, only had a cup of coffee and reeses puffs before workout
 
buy a pair of 2.5lb ankle or wrist weights and you can use them to bride the jump between dumbells :) so instead of going from 130s to 135s you can use 130s and wear the ankle weights and it will be the same as using 132.5s :)
 
Why would you take a 10 min rest? That can't be good...it's just a way to get injured...your body will cool down in 10 minutes and you'll need to warm up all over again. My 0.02
 
I think you can take 10 min and you are finally just getting rested up??

8-14-10

Bench:
135x5
185x5
225x3
275x1
315x3
Felt like shit, didnt eat shit before the workout and i could tell it was just a bad day. Diet really does make a difference.

DB Incline:
95x6
105x6
115x6

** Shitty workout lol. The whole workout motivated me to go buy some good food and start eating good and a lot. Ive been skipping breakfast for the past 2weeks and im barely weighing 190. Heres what i bought

milk
cottage cheese
eggs
chicken
steak
tuna
broccoli
ww bread
ww tortillas
sweet potatoes
brown rice
beans
ANPB

Felt good :)
 
the.gladiator1987 said:
I think you can take 10 min and you are finally just getting rested up??

8-14-10

Bench:
135x5
185x5
225x3
275x1
315x3
Felt like shit, didnt eat shit before the workout and i could tell it was just a bad day. Diet really does make a difference.

DB Incline:
95x6
105x6
115x6

** Shitty workout lol. The whole workout motivated me to go buy some good food and start eating good and a lot. Ive been skipping breakfast for the past 2weeks and im barely weighing 190. Heres what i bought

milk
cottage cheese
eggs
chicken
steak
tuna
broccoli
ww bread
ww tortillas
sweet potatoes
brown rice
beans
ANPB

Felt good :)
Click to expand...
sorry about the workout man eat more foot though!
 
Dude im on an eating spree and i can tell my workouts are better and im feeling better.

8-18-10

Shoulders/Triceps

BTN Military:
45x5
95x5
135x5
155x5
185x5
Hard as fuck. These dropped a little

DB Seated military:
75x6
85x6
95x5

Reverse grip CGBP:
45x10
95x10
135x10

CGBP:
185x6
155x7

Dips upright:
0x12
45x10
70x8
45x9

DB Skullcrushers:
25x10
25x7
20x9

Cable pushdowns:
110x12
110x12
110x12

Hanging Leg Raises:
0x15
5lb x 10
0x10

***Awesome workout. Im on yet again another routine since i am trying to focus on tricep size.

Chest
Back
Off
Shoulders/Triceps
Legs
Off
Off
 
Your shoulder pressing versus your close grip bench confuses me.

If your tricep's are lacking I would start making cgbp a bigger focus than the bench or presses.

You should be able to rep 250 or more on close grip if yur tripling 315 on bench.

Good shit. Your pressing for your bodyweight is very good.
 
If you want to bring up your tri's more I would do them before shoulders and do cgbp before dips.

Shoulders get alot of work from regular bench. Then you toss in the behind neck and it's obvious why your chest and shoulders are ahead of your triceps.

Prioritize. Do triceps before shoulders and get your cgbp up to like 265-275x5 and I bet you'll add some meat to your triceps.
 
the.gladiator1987 said:
Ok so my shoulder day will be

cgbp
dips
skullcrushers
cable pushdowns

Then

btn military
db military

Seems like I would barely get a good shoulder workout?
Click to expand...

I understand why ghetto said to do CGBP first, but i don't think you need to do dips/skulls/pushdowns ahead of btn military/db military..... it will definitely hinder your performance on them whereas (imo) dips/skulls/cables won't be as effected
 
Glad: you said you wanted to get strong. So what the fuck is this obsession with triceps? Strong means movements. Not muscles. If muscles individually are holding you back (which is odd for you to isolate the problem to THAT extent) then hit them as supplementary exercises.
 
I've never seen a guy that couldn't solidly rep 275lbs on close grip not have very good triceps.

Glad, I would personally do:

Cgbp
then rest for a good 5-10 minutes while standing/walking around so you don't cooldown too much.

Then do behind neck press(drop these or you're gonna blow out your shoulder one day)

Dips
Cable Pressdowns.

That's it. Imo, there's literally zero reason to do both behind neck press and db presses. Both hit the shoulders very thoroughly.

Same with triceps. IF you go hard enough on cgbp and dips you really won't need much else.

The benefit of jacking up your cgbp is not only is the movement getting stronger, but it hits the muscle you want to bring up pretty hard and it's great accessory exercise to bench and press.

I'm not a big fan of too much assistance work for smaller muscles. 1-2 exercises with a focus on progression for the little guys is plenty imo.
 
Glad post up your training split and what exercises you do and I will give you my advice on how to prioritise tri's without neglecting chest and shoulders too much.
 
Yesterday I did this

db incline: 40x20, 50x15, 60x12
bb bench: 135x20, 155x15, 185x12
perfect dips: 16, 13, 12
cable pushdowns: 100x20, 110x15, 120x12
db flyes: 25x20
skullcrushers: 35x15, 45x12

My buddy did this same thing and he was saying how this super high rep stuff really helps his joints and lactic acid build up. I think im still gonna do it bu drop the reps down to 3 sets of 15, 12, and 10. My tri were so pumped
 
Priority work for the tris def. helps...only issue is, if you have a solid bench day os a solid shoulders day with heavy presses, you are already getting a good triceps workout...so you dont need to start with your triceps.
 
Hey guys, longtime lurker and friend/gym partner of gladiator1987

Just to clarify the "routine" I am doing so to speak. Ive worked out for 5 years now and I feel I recognize how my body reacts and has reacted to different workout regimes in the past and I always feel good after doing 2 month high rep lower weight "break". I cant tell you what it does exactly but I notice that when I finish this type of routine and start lifting heavy again my joints/body really feel more compact I guess you could say. As opposed to just doing a 5x5 and increasing weight accordingly every week, my body just never feels that good at the end of it. Im bigger/stronger but my joints feel tired and sore. Now maybe thats completely normal honestly I dunno....I just typed this because I realize the theories behind all of this I just told David that because thats exactly how I feel, no theory here just fact.

In short when I use a high volume low weight routine as a pre-curser to my preferred heavy lifting routine the 5x5, my body feels better.
 
sup im starting my log again, just started the 5x5 to get back in it again. I havent squatted or deadlifted heavy for 4 months because of a groin injury that till hurts, but now i can do squats and deads pain free. I started the program light on my squats and deads just to be careful. My maxes are:

275x6 bench
275x5 squat
315x5 dead
175x5 btn military
205x5 pendlay row


Week 1 Day 1

Squat:
135x5
155x5
185x5
225x5
245x5

Bench:
135x5
155x5
185x5
225x5
245x5

Pendlay Row:
95x5
115x5
135x5
155x5
175x5

Good workout. I love 5x5 it always makes my workout go faster, and I feel my whole body is worked not just one bodypart. Squats easy, bench really easy, and pendlay rows were more difficult only because i switched my grip as wide as my bench grip. I always hear people say big strong back equals big bench and my rows have always been pretty lame, gonna work hard on these to get them up to where my bench is.
 
the.gladiator1987 said:
gl with it, yea ive been out for a while, not lifting consistently, im actually at 183lbs right now lol. but this should get me back to my old strength, i want a 225 btn military and a 455 deadlift and a 405 squat and a 365 bench again lol
Click to expand...

bro for real? I got weighed the other day and I was at 183 on the dot haha! I'm actually 6'1 now though so that's pretty skinny. Still I'm doing rotc now and I got a 291 out of 300 on the first pt test! Only 2 more situps and 24 seconds faster on the 2 mile and I'd be rocking a 300. I want my 445 deadlift back too:(
 
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