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A Lifter's Iron Log...


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Excerpt: Just got back into training about 4 weeks ago. Stopped working out consistently for the better part of a year. Been unemployed for about 3 months now and realized I needed to start working out again before I turned into total mush. 6-5-2010 Bodyweight 206lbs in gym clothes I have started out with the classic Bill starr 5x5 to keep the volume low to start, but the progression constant and get the basics up. Also rope skip for 10-15 minutes after each workout and then 10 minutes

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  1. #21
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    I've talked to a couple lifter's about Rippetoe and the few that have heard of him said the squat style he advocates is retarded.

    My guess is they happened to only watch the training vid of a green kid way overdoin the hip drive while rip was allowing it mainly to get the kid used to starting with the ass and not the chest.

    I've seen a few vids of rip squatting and while he leans a tad more than I do his form based off what he talks about looks spot on.

    Another vid of what looked like a collegiate athlete had some very nice squats with hip drive and it's pretty subtle, but the hip drive is there.

    His opinion on keeping the head neutral makes alot of sense to me. Anyone that has ever back lifted something naturally assumes a neutral head position and looks down or forward abit.

  2. #22
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-1-2010

    Barbell Full Squat 135x5, 155x5, 180x2x5 Still perfecting my grip and hip drive. Some reps feel awesome, some feel decent. All feel better than before without hip drive.

    Barbell Press 95x5, 105x5, 120x5, 135x5, the 135 was pretty hard and I had abit more lean than necessary on the last rep, but the form throughout the set was still pretty decent.

    Deadlift 135x5, 185x5, 230x5, 260x5, working on initial setup form, need to work on pushing the chest up more, putting some pre-lift pull on the bar and driving hard with the legs to start the leg. The bar path on the pull was better today though. Focused on keeping it really tight to the body.

    Bodyweight chinups 4,4,3,3

    Bodyweight 218lbs at the start of the workout, 216.5 lbs at the end after 20 minutes treadmill. I have been loading creatine for about 4 days now and clearly since Tuesday it has pulled a shitload of water into the muscles.

    Decent workout.

  3. #23
    Freak Tblock1's Avatar
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    Re: A Lifter's Iron Log...

    nice man doing good!

  4. #24
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-3-2010

    Barbell full Squat 135x5, 155x5, 175x5, 200x5, 225x4, 185x8

    Barbell Bench 135x5, 145x5, 165x5, 185x5, 205x3, 185x9

    One Arm DB Row 50x5, 60x5, 70x5, 80x5, 90x4, 80x8

    10 minutes walking

    1 set hanging knee-ups with a few straight legs.

    Bodyweight 211-212lbs. Looks like some of the creatine water weight dropped abit.

    Felt pretty strong on every thing.

  5. #25
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-6-2010

    Barbell full Squat 135x5, 160x5, 185x5, 205x5, 225x6 Felt pretty solid today on squats. Big chest, knees out, deep, maintain back angle on rise up with focus on hips. Had an easy 2-3 more reps on top set

    Barbell Bench 135x5, 150x5, 165x5, 185x5, 205x6 starting to feel all around tighter on my setup, I can get a solid scapular retraction, tight arch and tight glutes and maintain it throughout the lift. Still working on leg drive, but it's decent atm, easy 1-2 more reps on top set

    Pendlay row 95x5, 115x5, 135x5, 145x5, 160x4+2 decent cheat reps my arch at the top and rhomboid activation is improving

    10 minutes 4 speed treadmill till shins pumped out

    One Arm DB Sidebend 1x55x12 easy

    Bodyweight 222lbs

    I gain weight so fuckin easy. Cutting sucks though.

  6. #26
    Pro Bodybuilder miked8c's Avatar
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    Re: A Lifter's Iron Log...

    Hey man be happy you can put on weight, a good amount has got to be muscle. Good work.

  7. #27
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-8-2010

    Barbell full squat 135x5, 150x5, 170x5, 190x6 easy peezy

    Barbell Press 95x5, 110x5, 125x5, 140x6 solid

    Deadlift 135x5, 185x5, 225x5, 265x5 solid

    Hammer Hi-row 90x5, 180x5, 230x5, 180x9 felt like something different

    walked several lapses

    Incline situp, weight behind head 15lbs, 1x9 hard

    Left ass cheek was crazy sore from yesterday.

    Bodyweight 224lbs and the weight keeps on going up l o l

  8. #28
    Freak Tblock1's Avatar
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    Re: A Lifter's Iron Log...

    Quote Quote posted by ghettostudmuffin View Post
    7-8-2010

    Barbell full squat 135x5, 150x5, 170x5, 190x6 easy peezy

    Barbell Press 95x5, 110x5, 125x5, 140x6 solid

    Deadlift 135x5, 185x5, 225x5, 265x5 solid

    Hammer Hi-row 90x5, 180x5, 230x5, 180x9 felt like something different

    walked several lapses

    Incline situp, weight behind head 15lbs, 1x9 hard

    Left ass cheek was crazy sore from yesterday.

    Bodyweight 224lbs and the weight keeps on going up l o l
    damn your press is very strong compared to your bench...almost caught up to me! Do you use any leg drive or keep it strict?

  9. #29
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    My presses are pretty strict. My legs are locked abit wider than shoulder width and I tense my whole body while pressing.

    I think it was like about 2 years ago I could do a behind neck jerk with 265lbs. Then I started doing crossfit sorta training for several months and then stopped working out altogether for close to a year.

    All my lifts right now are pretty weak compared to my strongest, but they are improving by the workout.

  10. #30
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    7-10-2010

    Barbell Full Squat 135x5, 155x5, 185x5, 205x5, 235x3, 190x9

    Barbell Bench 135x5, 155x5, 170x5, 190x5, 210x3, 190x9

    One Arm DB Row 50x5, 60x5, 70x5, 80x5, 90x4, 80x8-9

    Walked 4 laps around gym.

    Hanging leg raises, 8-10 straight leg then rest knee ups to 20 reps.

    Stairway Calf raises 2x20 with 30lbs DB, DEEP stretch and full contraction, the fuckin burn is intense.

    Bodyweight 223lbs, diet the last two days has been abit low on protein because I was broke.

    Took care of that today. Bag of skinless chicken tender, 2 8 packs tuna, 2 18 packs eggs, protein powder and the rest standard bodybuilding food fare.

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