The Oak's Training Journal

[TheOak84]

i was in the middle of my 2nd HST routine and i was like, fuck this shit i actually wanna lift heavy and get stronger. Hst is good, ill hit it up once a year, but for now, its balls to the wall!

squats

warm up - 135x10

225x3
275x3
295x3
315x3
335x3
365 - 3x1 (pretty easy, i wasnt sure heavy to go, i thought HST would fuck with my strenght, looks like it wasnt too bad)

hamstring curl

70x10 (3 second negatives on all reps)

BB row

95x10
115x8
135x8
155x8
185 - 2x8

close grip t bar row

three 25's 2x10

Hyper ext

BW 3x10

BB curl

bar x10
55x8
65x8
75x8
85x8
95x8

Hammer curl

3x8

wrist curl

3x15

Oak

 

[TRUEsoldier]

Good shit bro, I dont know much about HST traning yet, but I guess it gets a little dull after awhile...lol...But anyways, what is your splits? are you working souly for strength, mass or what?

 

[TheOak84]

Good shit bro, I dont know much about HST traning yet, but I guess it gets a little dull after awhile...lol...But anyways, what is your splits? are you working souly for strength, mass or what?

ya, pretty much strenght and mass

my split is this

Day 1
squat - 1x10, 3-5x3, 2-4x1
hamstring curl - 3x10 (3 sec negs)
BB row - 4x6-8
close grip row - 2x10
Reverse Hyper: 3x8
bb curls - 3x10
hammer curls - 3x10
wrist curl - 3x15

Day 2
bench press - 1x10, 3-5x3, 2-4x1
military - 4x6
rear delt - 2x15
skulls: 4x8
Push Downs - 2x10
Barbell Shrug - 3x15
calf - 3x15

Day 3
deads - 1x10, 3-5x3, 2-4x1
Box Squats: 10x2
leg press 2x10
pullups - 4x8-10
underhand grip pull down - 2x10
bb curl - 6x3
preacher machine - 2x15
wrist curl - 5x10

Day 4
speed Bench Press - 10x3
incline - 4x6-8
incline db - 2x10
db shrug - 5x10
rear delt - 3x10
skulls - 4x6
press down - 2x15
calf - 5x10

 

[TRUEsoldier]

ya, pretty much strenght and mass

my split is this

Day 1
squat - 1x10, 3-5x3, 2-4x1
hamstring curl - 3x10 (3 sec negs)
BB row - 4x6-8
close grip row - 2x10
Reverse Hyper: 3x8
bb curls - 3x10
hammer curls - 3x10
wrist curl - 3x15

Day 2
bench press - 1x10, 3-5x3, 2-4x1
military - 4x6
rear delt - 2x15
skulls: 4x8
Push Downs - 2x10
Barbell Shrug - 3x15
calf - 3x15

Day 3
deads - 1x10, 3-5x3, 2-4x1
Box Squats: 10x2
leg press 2x10
pullups - 4x8-10
underhand grip pull down - 2x10
bb curl - 6x3
preacher machine - 2x15
wrist curl - 5x10

Day 4
speed Bench Press - 10x3
incline - 4x6-8
incline db - 2x10
db shrug - 5x10
rear delt - 3x10
skulls - 4x6
press down - 2x15
calf - 5x10

Damn Bro, that is alot of training per day, when are your days off? i would think this would lead to your muscles always being dead!! But hey if it works for you, keep with it. Keep killin it

 

[TheOak84]

Damn Bro, that is alot of training per day, when are your days off? i would think this would lead to your muscles always being dead!! But hey if it works for you, keep with it. Keep killin it

lol, naw man, it takes like an hour and 15 mins to get through, i train 2 on 1 off, unless i need 2 days in a row off. it has some Wsb principles which is for the strenght. its all good.

 

[TheOak84]

i didnt get to do box squats , bastard gym, anyways

rack deads

warm up - 135x10

185x3
225x3
275x3
295x3
315x3
335x3
365x3
385x1
405x1

leg press

warm up - 2 plates

3 plates x10
4 plates x10
5 plates x10

pullups

4x8-10

close grip pulldowns

80x10
100x10

db shrug

45x10
55x10
65x10
75x10
85x10

bb curl

warm up - 45x10

65x3
85x3
105x3
125x3
145x3
145x3

db preacher curl

20x12
30x12

wrist curl

45x10
65x10
85x10
85x10

 

[TheOak84]

speed bench

155 10x3

incline press

135x6
186x6
225x6
245x6
255x6

incline db got weaker on these

65x10
65x10

db military delts kinda tired by now

45x8
55 - 3x8

skulls

60x6
70x6
80x6
90x6
100x6

press down the machines with one pully seem to be harder

30x12
40x12
50x12

dip machine cuz i forgot my belt, it was a hammer strenght which i never used before, i kinda like it

50x10
100x10
150x10

calf raise

135x10
150x10
165x10
180x10
195x10
210x10

 

[TRUEsoldier]

Incline press is awesome, I know what you mean about some cable machine pulleys harder then others, I try to always use lat-pull machines now, cuz they seem to be about the same everywhere...we got a dip machine here too, I hate it though, I think it puts to much pressure on the delts, when you go heavy..
do you do the speed bench on incline or flat??

awesome journal though bro, always love to read it, keep it up!!!

 

[TheOak84]

squat

warmup - 145x10

190x3
230x3
280x3
300x3
320x1
340x1
365 - 3x1 (slower and more controlled then last week) prolly could have done 2x2

hamstring curl

70 - 3x10

hyper ext

bw - 2x12
bw+10 - 1x10

bb row

95x10
120x8
140x8
160x8
180x6
190x6

t bar row

60x10
80x10 (way too light, need to find a good weight, maybe next week)

close grip row

110x12 (held at contraction for 2 seconds on every rep)

BB shrug

135x5
185x5
225x5
275x5
315x5

bb curl

45x10
60x8
70x8
80x8
90x6
100x6

seated db curl (new to these, kind of like them)

20x12
25x10
30x8

bb static holds (not really sure how to do these just did sets of 15 seconds)

135x15 seconds
185x15 seconds
225x15 seconds

thats all folks

 

[TheOak84]

rack deads

warm up

work sets

365 3x3

leg press

2, 3, 4, and 5 plates x 10 reps

leg ext

70 2x10 (3 sec negative)
35 1x10 (singline leg, 3 sec negative)

calf raise

150 3x15

pulldown

110 3x8

close grip pulldown

80x12, 90x10, 100x8

hammer shrug

each side 45x10, 70x10, 90x10, 100x10

drop set - each side 100x10, 75x8, 50x12, 25x15 no rest

bb curl

warm up

work set 135 3x3

db curl

35 3x8

machine preacher single arm

30x10, 40x10 (3 second negative)

 

[ChinkNasty]

good stuff man...got a question though...hows the low rep, high weight scheme treatin ya? you making good strenght gains on that?

 

[TheOak84]

good stuff man...got a question though...hows the low rep, high weight scheme treatin ya? you making good strenght gains on that?

oh ya, especially with a lil speed work

 

[TheOak84]

speed bench

160 - 9x3

incline press

warm up

workset

225 - 3x6

cable flies

50 - 2x12

seated military

95x8
115x8
145x8
165x8
195x6

side raise

15 - 2x12

skulls

warm up

work set

90 - 3x6

over head ext

40x8
60x8
80x8
100x8
120x5

 

[TheOak84]

a lil sore throat and some body aches lsat night and this morning. kinda sux.
and i didnt this all in my garage, it was real hot, 80 degrees and dirty ... and

squat

work set - 335 - 3x3

leg curl

80 - 3x10

calf raise

170 - 3x10

bb row

155 - 3x8

close grip row

120 - 2x8

shrug

225 - 3x5 (kinda light for today)

bb curl

95 - 3x5

db curl

35 - 3x8

 

[TheOak84]

still kind of under the weather, just made the best of it

bench press

(number so weak i dont wanna post them ...) 3x5

incline machine press

the maker was flex leverage, just tried something new

90 - 2x10

seated military

185 - 3x5

side raise

20 - 2x15

rear delt

45, 50, 60, x15

skulls

70 - 3x10

over head ext

100 - 2x10

press down

50 - 2x12

wrist curls

bar, 65, 85, 105 x12

 

[guldukat]

still kind of under the weather, just made the best of it

bench press

Bah. It couldn't have been that bad. You're a Lee Priest clone, for cryin' out loud

Seriously though, don't sweat that. As you said, you were under the weather. In my experience, when someone is sick, they're usually dehydrated as well--and we know that's a sure-fire way to fuck over strength something terrible. It'll be better next time!

Otherwise, training is looking good/interesting.

Oh, and what's your all-time PR on barbell curls? As I recall, your arms were thick as hell, especially for your height. (I saw 2 sets of 145 for triples in your log; that made me curious .)

 

[TheOak84]

Otherwise, training is looking good/interesting.

Oh, and what's your all-time PR on barbell curls? As I recall, your arms were thick as hell, especially for your height. (I saw 2 sets of 145 for triples in your log; that made me curious .)

ive curled 135 for 10 and 185 for 2. as for db's, i remember curling the 65 for reps of 5.

 

[guldukat]

ive curled 135 for 10 and 185 for 2. as for db's, i remember curling the 65 for reps of 5.

*nods* That's pretty cool. 185x2 is especially impressive. (Thinking about it, that means you were capable of curling your bodyweight or more at the time, right? Holy Christ. I dunno many guys that could match that.)

I haven't tried 185 yet myself, but I think I might. I don't think I could do it for even one without a lot of English, though

 

[TheOak84]

*nods* That's pretty cool. 185x2 is especially impressive. (Thinking about it, that means you were capable of curling your bodyweight or more at the time, right? Holy Christ. I dunno many guys that could match that.)

I haven't tried 185 yet myself, but I think I might. I don't think I could do it for even one without a lot of English, though

of course i used a lil momentum with 185, with 135 its pretty strict untill the last 1-2 reps. thats basically with every movement also.

 

[TheOak84]

also - did u mean interesting in a bad way :/

 

[guldukat]

I think momentum with 185 is permissible But I was talking about me plain HEAVING the fucker!

And no, I meant interesting in a positive sense, dood You've integrated all sorts of cool things into this routine. I think it'll be quite productive.

 

[WalkingBeast]

Great to see you finally post up a journal!! Looking fucking strong too brother!! Keep KILLING that shit!!

 

[TheOak84]

yesterdays work out.

deads - 335 - 3x5
leg press - 4 plates - 3x8
leg ext - 60 - 2x15, single leg 30 - 1x15
calf - 180 3x10, single leg - 90 - 1x10
bb row - 165 - 3x8
t bar row - 100 - 2x8
cable row - 100 - 1x10
shrug - 90 - 3x10, 45 - 1x15
bb curl - 65 - 3x8 (weak, lol, actually all 3 second negatives)
db curl - 40 - 2x6
machine curl - 40 - 1x15

todays workout

speed bench - 165 - 9x3
incline - 205 - 3x8
decline - 225 - 1x15
military - 165 - 3x8
side raise - 20 - 2x10
upright row - 65, 75 x8 (usually dont do these, just messing around)
skulls - 100 3x5
over head ext - 100 - 2x10
1 arm press down - 40 - 1x15
wrist curl - 105 - 3x10

 

[TRUEsoldier]

Your routine still looks like a modified HST routine to me...I thoguth you were going to go balls to the wall and work some intensity training for awhiel??? good lifts though bro

 

[TheOak84]

its basically day 1 - chest, delts tris. day 2 - legs, back, bis. day 3 - rest. day 4 - repeat, or another rest day. i dont really think its anything like hst. im lifting heavy on squats deads and presses and doin 6-9 sets per muscle. it is a lil more frequent then a traditional workout i suppose. on hst i lost strenght and was lifting like a lil girl, now every week im adding reps and/or weight to each lift and getting stronger. i like it

 

[TheOak84]

squat

warm up 135x15, 225x10, 275x8, work sets 315x10, 315x8

leg ext

45x12, 90x12, 135x10

calf

225 - 5x5(3 second pause at top on every rep), 180 1xfailure (about 30 reps)

pulldown

warmup - 50x12, 90x8, 130x5

pullup

bw3xfailure

close grip pulldown

100 - 2x10

db shrug

70 - 3x15

bb shrug

drop set - 245x8, 195x8, 145x10, 95x15

hyper ext

bwx10, bw+10x10

bb curl

115 - 3x3 strict!

db curl

30 - 2x12

machine curl single arm

25 - 2x15

 

[TRUEsoldier]

its basically day 1 - chest, delts tris. day 2 - legs, back, bis. day 3 - rest. day 4 - repeat, or another rest day. i dont really think its anything like hst. im lifting heavy on squats deads and presses and doin 6-9 sets per muscle. it is a lil more frequent then a traditional workout i suppose. on hst i lost strenght and was lifting like a lil girl, now every week im adding reps and/or weight to each lift and getting stronger. i like it

I hear ya bro, hey if it is working, and it feels good, keep goin. I was just sayin that your use of only like 1-2 sets of a muscle/ exercise, along with that you work half your body in one day, kinda simulates a HST routine, but deffinatly not a true HST routine. Just my .02

your deffinatly a strong bastard so keep killin it!!

 

[TheOak84]

I hear ya bro, hey if it is working, and it feels good, keep goin. I was just sayin that your use of only like 1-2 sets of a muscle/ exercise, along with that you work half your body in one day, kinda simulates a HST routine, but deffinatly not a true HST routine. Just my .02

your deffinatly a strong bastard so keep killin it!!

well i do agree with the more frequent you work out each muscle, the faster itll grow. plus with the heavy lifting. ::exhausted::

 

[TheOak84]

my internet has been down the past few days, heres what ive been up to.

flat bench (3 second negatives on each rep of work sets)

warm up - 135x12, 185x10, 225x5, work sets 255 - 2x8-10

incline - 135x10, 165x8, 185x6, 205x6 (slow and controlled reps)

cable fly - 50 3x15 (rarely ever been done)

skulls - 80 2x10

pressdown - 90x10, 110x8, 135x6, 140x6

one arm ext - 20 - 2x12

-----------------------------------

deads

warm up - 1235x12, 225x8, 275x5
work sets - 315 - 2x10

leg press - 3 plates 3x12

leg ext - 100 - 2x12, 1 leg ext - 50 - 1x10

calf - 210 - 4x8, 1 foot - 100 1x20

bb row - 185 - 3x5

t bar row - 90 - 3x10

cable row - 50, 80, 100 x10

shrug - 135, 185, 225, 275 - x8-12

bb curl - 105 - 3x5

db curl - 45 - 2x6

1 arm machine curl - 30 - 2x12

----------------------------------------------

todays work out

db bench - work sets - 100 - 2x8
incline db - 65 - 2x8
hammer decline - 1 plate (each side) x12, 2 plates x8, 2 1/4 2x8
skulls - 100 5x5
pressdown - 40x10, 60x8, 70x6, 75x6 (single pully system)
1 arm ext - drop set - 25x10, 15x8, 5x15
hammer dips - 2 plates x12, 4 plates x8, drop set 200x10, 150x8, 100x8, 50x12

kind of alot of sets for tris, maybe a over trained a bit, but blah. i just wont do as many sets next tri work out

 

[TheOak84]

squat - 135x12, 225x8, 275x3 - 315 3x5, 225 1x12

leg ext - 903x10 (30 sec breaks)

calf raise - 195 - 3x12 (30 sec rest)

pullups - (warm up with 3 sets of pulldowns) then bw 2x10

close grip pulldown - 80 1x15 (min bicep use as possible)

hammer pulldown - 55 each side 2x10 (tried ir for first time, it was nice, 2.1.2 tempo)

bb curl - 75 - 3x8 (2.1.2 tempo)

db curl - 40 2x8

1 arm machine curl - 30 1x20

 

[TheOak84]

bench press - 135x12, 185x5, 225x5, 275 - 3x5
incline - 135x12, 185x8, 205 - 2x6 (shitty, i got 225x14 once ...)
hammer decline - 275 - 2x8
skulls - 90 - 2x10 (1 min rests)
pressdown - 80x12, 130x8, 150x6, 170x6 (2 pulleys)
1 arm db ext - 30 - 2x8 (30 sec rests)
shrugs - 135x15, 185x12, 225 - 2x8 (1 sec rests)
db shrug - 65 - 3x12 (30 sec rests)
rear delt - 50 - 3x12 (30 sec rests)

 

[TheOak84]

deads - 135x12. 225x8, 315x5, 365x9 - new and unexpected PR
bb row - 135x10, 165x8, 185x6
t bar row - 110 - 1x8
close grip row - 70 - 1x12 (nice and controlled, worked on pinching shoulder blades and using lats, 3 sec negative)
machine row - 50 1x8 (same principals as above)
calf raise - 210 - 3x12, 150 - 1x20
single calf raise - 100 - 1x12
rear delt raise - 60 - 3x10

nice and brief, i actually modified my routine to this:

1 - quads/hams/back width/calf
2 - chest/tris/traps
3 - rest
4 - back thickness/calf/rear delt - optional rest
5 - delts/tris/bis
6 - rest
7 - repeat/optional rest

 

[TheOak84]

seated military - 95x12, 115x5, 135x3, 185x7 rest + 2 more

db military - 45x10, 60x8, 70x6, 80x6

side raise - 15x12, 20x10, 25x8 (slow and controlled)

close grip bench - 135x12, 185x5, 205x3, 225x9 rest + 2 more

dips - bwx10, bw+25x8, bw+45x6, bw+55x6

1 arm cable ext - 40x6,5,4,3,2,1 *this is a lil trick (a new way to change up something) i learned from a friend, i do 6 reos with right arm, 6 with left arm, 5 with right arm, 5 with left arm, and so on and so on all the way to 1 rep. i like it, i dont do it alot, maybe once a month.

 

[TheOak84]

yesterdays workout

squat - 135x12, 225x5, 275x3, 315x12 (pretty much till failure)
leg press - 2 plates x10, 3 plates x8, 4 plates x8, 5 plates x6 (concentrating on goin deep, and bringing hams into play)
leg ext - 90 2x15 (30 sec rests)
pullups - 3xfailure
close grip pulldown - 80x12, 100x10, 120x8
hammer lat pulldown - 1 plate x12
reverse curl - 75 3x12
hammer curl - 20, 25, 30 x 10
wrist curl - 3x12

todays work out

bench press - 135x12, 225x5, 245x3, 275x10 rest +1 and negative
incline - 135x10, 185x8, 205x8, 225x6
ahmmer decline - 2 platesx12, 2+10x10 2+25x8
skulls - 100 - 3x5
press down - 100x12, 150x10
shrugs - 135, 185, 225, 275, 315x8
rear delt raise - 70, 3x10
hypers - bwx10, 10x10, 25x10

i felt big after this work out, lol

 

[JKurz1]

How does you back width routine change???

 

[TheOak84]

How does you back width routine change???

what do u mean? like how do the exercises change?

 

[JKurz1]

Yeah, I meant, what does your width routine look like?

 

[TheOak84]

Yeah, I meant, what does your width routine look like?

oh, basically pulling movements, i like to start with chins, 3 sets till failure, then close grip pulldown 2-4 sets, then a machine movement, usually wide grip hammer pulldown 2 sets and thats basically it. dam, i gotta work back today, its been 4 days since my last encounter, 7 since i deadlifted. deads and rows today. actually, i need to ask u about diet, ill make a post after i work out. sorry about the name calling before, its easy to do that online.

later

 

[TheOak84]

i havent posted my last 2 work outs cuz i forgot what i did and what weights

but here is todays

seated military - 95x12, 135x10, 155x8, 185x8
db military - 55 - 2x8 (3 second negatvies)
machine press - 1x10 i think it was like 100 pounds i just put the pin in the middle
front raise - 20 - 2x8 - never really dont them but im gonna stick with them for about 8 weeks and see how it goes


close grip bench - 135x12, 185x8, 225x8, 245x8
pressdown - 50, 60, 75x10 (single pully system)
machine dip - 200 - 3x10 (i forgot my belt, i know i know)
i arm db ext - 20 1x15

kind of alot of work, but it took about 75 mins keeping all the rests about 1 minuet about 2.5 min on the heavy stuff.

i tried the db militaries a differnt way, i kept my elbows lined up with my body and my shoulder blades pinched, instead of eblows forward. it was harder, i couldnt use as much weight but i felt it alor more in my side delts, as well as front. good pump