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Post by tcajim on Jan 2, 2011 23:28:33 GMT -5
I'm just done reading your training guidelines.... and I have to comment on number two... (I'm 'just sayin')... I'm training for a comp that I do every two years. I have more than 'contradictory' goals... such as reducing my 5k time from my pr of 19:40 and benching 325 while weighing 175, and doing 22 pull ups... to now going to bench 345 or more.. reducing my 5k time by more than 1 1/2 minutes... and i'm already more than 5 pullups more than last time...on the lower number side to be safe.
LOL... I'm just sayin' it can be done... I think... I still have eight months 29 days - to date... to accomplish the 5k and approx. 30lbs on bench... the 5k is the easier of the two.. but on any given day if I have a good day... I can bench 345... so I'm almost there! I just want to be consistent with it.
Oh, and I'm going to try to reduce my swim time by 10 seconds... that starts tomorrow.
Just sayin' you can achieve any goals... if given the time and right training styles. Don't fix on limitations.
Your lifts are strong, by the way. You made the 455 reverse band bench look very easy.
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Post by thatnuckolskid on Jan 6, 2011 16:20:17 GMT -5
from the 4th:
overhead press 135 5x5
rear delt raises (1 continuous set) 40sx60 (partials) ---> 20sx30 ---> 10sx30
side delt raises 25s 2x30 partials 10s 2x30
pullovers sets of 10 working up from 40 to 75
JM presses 70 3x6
WOW! only time will tell if this routine will actually put muscle on my measly shoulders, but they have NEVER been this pumped and exhausted after a workout. the presses weren't impressive, but I haven't lost much since the last time i've done them. the raises were brutal. period. i have issues with inflamation in my right shoulder from time to time, and the raises didn't bother it nearly as much as pressing does. it still didn't feel perfect during the workout, but it's not still inflamed post-workout which is a big improvement. the only way to make it feel completely better is to stop lifting, which is not an option, so i'm excited to find a way to work my shoulders with a little less pain. the pullovers were a little bit lighter than last time because the long head of my left triceps was STILL sore, but i'm still liking them. the JMs were pretty light as well, but felt pretty good. I'm excited about this workout next week already!
from today:
deadlift worked up to 365x1
bent over rows 225 5x5
rack pulls 135x10 185x10 225x10 275x10 315x10 365x10
shrugs 225 4x15
barbell curls 75 3x8
workout notes: this was my first time deadlifting since my minor hammy injury so i took it easy, and i just didn't feel like i had the "pop" off of the floor i usually do. more or less it was just to get my CNS and pulling muscles ready for the workout. rows were pretty easy despite soreness in my rear delts, and to a lesser degree my rhomboids. the rack pulls just about killed me. these were done from right at knee-level. lifting the weight was no problem but gripping it was. NOTHING strengthens or builds my upper back like rack pulls, and they should help both my DL and front squat. the shrugs were light, but my hands were torn up by that point so i just got the reps in. don't laugh at the curls. they're not impressive at all, but for me, that's a lot of weight. haha
stories: 1. the rack pulls shredded my hands. i hadn't pulled reps for a long time, and it showed. i ripped 4 calluses and the palm of my left hand. the last time i tore my hands up this much is when i got in a pull-off with someone and DLed 405 for 18 (i was stronger then, but i'm heading back in the right direction). when i first started lifting, i was coached some by travis mash and trained with a 450+ bencher named lavan. both of them told my i needed to toughen my hands up and put me through workouts that tore my calluses just about every time i pulled. finally i embraced it, and now one indicator i use of a good DL workout is hand pain. btw, i would not be the lifter i am right now if it wasn't for them. for a young guy, their coaching and knowledge was invaluable.
2. my biceps work is finally getting noticed, i guess. i can't really tell a difference, but today i got my first ever arm compliment. i knew it was coming, because it came from a guy wearing sunglasses inside and began with the phrase, "dude, bro!" after a set of curls, i noticed the guy staring at me, and he said, "dude, bro! how'd you get your gunz so HYOOJ?" i laughed. hard. i measured my arms where i got home for purposes of this story, and they are 15 inches. far from HYOOJ. i told him to improve his squat, bench press, deadlift, bent over row, overhead press, chinup, and dip numbers, and gain at least 50 pounds in the process (he was maybe 130). he didn't like my advice. the whole incident was funny to me because i just recently started curling to help my elbows a little bit.
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Post by thatnuckolskid on Jan 6, 2011 16:31:52 GMT -5
@ tcajim: i see what you're saying. and i agree that to a certain point, work = results. if someone is fat and untrained, they can lose at ton weight and put on a considerable amount of muscle at the same time, but after a certain point that becomes impossible because of the law of diminishing returns. i am also really impressed with your progress, and i don't mean to diminish your accomplishments at all, but to get your 5k time under 16 minutes, or get your bench over 455, don't you agree you'd have to focus on one or the other? i also don't see your goals as that contradictory. 5k meters is a good run, but it's not marathon training, and probably doesn't detract from recovery too much. i've just found from my experience, research, and observations that focusing on one thing at a time is a lot more beneficial. that's why more and more i've drifted towards block periodization and away from conjugate periodization. i'm not saying you can't get results any other way, but i just think it's the most effective way to progress.
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Post by chancey on Jan 7, 2011 7:23:02 GMT -5
Nice comeback. I've followed your logs and know what your capable of.
I would of told the dude - Lots of concentration curls for these guns!
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Post by tcajim on Jan 7, 2011 14:12:32 GMT -5
I agree that a marathoner most likely won't bench in the 400lbs... I know I can't ... tho that was my ultimate goal for my last comp this fall.
I'm just sayin that unless extremes are sought in one event, bench or marathon, etc., contradictory goals are most likely possible with the right training styles - just takes time, and more time, and persistence.
Keep up your great work ... especially since you're a student and most of your mental focus isn't on training... mental game for me is more than 1/2 my battle.
I'll watch your log in addition to others that I watch.
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Post by thatnuckolskid on Jan 8, 2011 16:16:14 GMT -5
bench worked up to 345x1. slower than expected 255 4x5, 1x4
DB incline (stretch at bottom) 65 3x6
dips 53 3x5
that's it. not going to lie, this workout basically crushed me. it was my own fault because i had to hit the gym before i ate breakfast, but i had no energy at all.
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Post by thatnuckolskid on Jan 8, 2011 17:35:47 GMT -5
had to get back to the gym later to finish things up since i only had 40 minutes earlier.
1 arm DB overhead press 40 3x10
rolling tricep ext. 30 3x15 SS cable flies 30 3x15
my bench groove felt awful today. i think i'm adding in some horizontal pressing on shoulder days and overhead stuff on bench day to keep my grooves fresher. i don't want to overdo things, and i'm still just ramping up volume gradually, but i think this'll actually help my performance without slowing recovery much.
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Post by thatnuckolskid on Jan 11, 2011 0:32:36 GMT -5
front squats worked up to 275 to test my strength a bit 205 5x5 chinups bw+55.5 5x5 lunges 3 sets with light weight, high reps pulldowns sets of 10 every 10 pounds from 40 to 150. short rest periods hammer curls 45 3x8 notes and such: 275 was pretty easy, but my form doesn't feel totally solid yet. i'm uploading videos, and you'll see that the rep was fast, but the weight shifted towards my toes just as i started driving. before really pushing things, i definitely need a few most sessions relearning the groove, but these are feeling so much better than back squats. i got the third sets on my lunges today, but they still just kill me. i'm not sure why, but they always have. i like it still sitting right around 195-200. getting stronger and gaining muscle without putting on weight. if training keeps going well, i should be a really solid 198 and get my elite total by summer by going maybe 500/375/600 or so front squat vids from today: 245x1 www.youtube.com/watch?v=6aZ38oTnZbY275x1 www.youtube.com/watch?v=-ZC8Snev8AA205x5 (second set) www.youtube.com/watch?v=a_J3qs4oiu4
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Post by thatnuckolskid on Jan 13, 2011 1:44:44 GMT -5
grip work and stretching yesterday
today:
shoulder press 145 5x5
rear delt raise 40sx60 (partials) --> 15sx30 --> 8sx30
side delt raise 25s 2x30 (partials) 10s 2x30
wide grip bench (feet up) 135x6 155x6 185x6 (3 second pauses)
pullovers sets of 10 from 40 to 80 (7 or 8 sets i think)
JMs 85s 3x6
really solid day. the presses were easier than last week. dropped back the weight a bit on the raises, but my form was better and i got a wicked pump. hope the pump actually translates to size gains. the wide grip benches were light, but i think they'll do a good job of addressing my weakness (first 3-4 inches off the chest) without taxing me too much. i'm really loving pullovers. i have no idea why i've never done them before! the JMs were a little heavier than i intended, but i still completed the reps with solid form. another good day in the books!
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Post by chancey on Jan 20, 2011 20:03:13 GMT -5
Your training looks great. I have to say, way late, that I share your thoughts. Your write up on training essentials was a good basic primer that even I find myself guilty of on some points. I've been stuck in the 400-410 bench range for waaaay to long. Anyway good advice.
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deadlift
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Posts: 235
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Post by deadlift on Jan 26, 2011 16:47:02 GMT -5
Haven't been on here in a while. Looking good greg, What are your numbers looking like now?
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Post by thatnuckolskid on Feb 5, 2011 1:47:07 GMT -5
LOOOOOOOOONG overdue training update
jan 14th deadlift worked up to 405 went for 455 but grip started to go
bent over rows 235 5x5
rack pulls 145x10 195x10 235x10 285x10 325x10 375x10
shrugs 225 4x15
barbell curls 85 3x8
Jan 17th
bench worked up to 335 255 5x5
DB incline 70s 3x6
dips 78 3x5
1 arm DB overhead press 45 3x10
high rep tris and flies
Jan 18th
front squat 225 5x5
chins +58 5x5
step ups 45 2x10
pulldowns sets of 10 from 50 to 120
hammer curls 50s 3x8
Jan 20th overhead press 155 5x5
rear delt raises 30sx60 (partials) --> 15sx30 --> 10sx30
side delt raises 20sx30 (too easy) 30s 2x30 (partials) 10s 2x30 (slight pauses at the top)
wide grip bench (feet up and paused) 135x6 185x6 225x6
pullovers 65x10 80x10 90x10 100x10
JMs 85 3x6
Jan 22nd
deadlift worked up to 315 double overhand without straps worked up to 495 with straps
bent over rows 245 5x5
t bar rows 135x10 145x10 160x8
shrugs 135 4x15
curls 95 2x8, 1x1
Jan 25th
bench worked up to 335 265 5x5
DB incline 75s 3x6
dips 85x5, 3, 1 (hit a wall here)
1 arm OHP 50 3x10
high rep cable flies 3 sets
high rep overhead rope extensions 3 sets
Jan 27th
front squats 245 5x5
chins 63 5x5
EZ curl bar step-ups (bar on shoulders) 35 3x10 per leg
pulldowns worked up to 120x12
hypers bw+50 3x8
hammer curls 55s 3x8
single leg curls 30 3x12
neutral grip pulldowns 80x25 (burnout)
Jan 29th
shoulder press 165 4x5, 1x3
rear delt raises 35sx60 (partials) --> 15sx30 --> 10sx10
side delt raises 35s 2x30 (partials) 10s 2x30
straight arm cable pulldowns 80x10 90x10 100x10 110x10 120x10
incline press 135 4x5
JMs 95 3x6
Jan 31st
deadlift 405 5x3
pendlay rows 275 3x5
leg press (assume 45 pounds unloaded) 245 2x10, 1x50
t-bar rows 135 3x10
single leg extensions 30 3x12
hand over hand sled rows 3 plates for 5 sets of about 15 yards
shrugs 135 4x15
curls 95 3x8
Feb. 3rd
bench worked up to 345x1 275 5x5 closegrip with feet up 185x13
incline DB 85sx6, 5, 8
dips 83x4 45x8
extended ROM pushups +50 2x10
one arm OHP 55x10, 8, 10
light tris and flies
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Post by thatnuckolskid on Feb 5, 2011 1:50:53 GMT -5
chancey: Thanks! I'm a hypocrite when it comes to some of that stuff too, but i've finally realized i'm wrong. What part of the bench are you having problems with? deadlift: If i had to take a guess, maybe 375 on the bench, 335 front squat (since i'm staying away from back squats for a while), 200ish OHP, and 525 pull (with straps. i have a broken thumb and can't grip anything)
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Post by thatnuckolskid on Feb 5, 2011 1:51:38 GMT -5
one more note, PR 1 arm DB snatch today. finally got 120!
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deadlift
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Posts: 235
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Post by deadlift on Feb 5, 2011 9:14:04 GMT -5
nice snatch(lol). I could probably only get 135, with 2 hands lol.
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Post by thatnuckolskid on Feb 5, 2011 15:40:10 GMT -5
deadlift - thanks man! funny thing is that i can only get around 155 with 2 hands. front squat 265 5x5 chins 68 5x5 step ups 45 3x10 per leg SS preacher curls 45 3x20 (close, medium, wide) hypers bw+60 3x8 SS pulldowns 2 sets of thib pulldowns 1 set of 120x15 single leg hamstring curls 30 3x12 SS seated incline hammer curls 30s 3x15 WHEW! my best set of 5 front squats ever is 275, and that was a 5rm. getting 5 sets with 265 is huge for me. the chins were up 5 pounds from last week but still felt good. super setting stuff gave me a huge pump. moved up on weight/reps for everything except obviously the exercises i switched out, and the unilateral hammy curls (which felt WAY better than last time). my weight was even down a little today, and i was training first thing in the morning. time to kill some chinese and get my weight back up a little bit!
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deadlift
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Teenage Strength
Posts: 235
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Post by deadlift on Feb 7, 2011 18:46:03 GMT -5
Nice front squats, I gotta eat more too and get my lifts up.
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Post by thatnuckolskid on Feb 7, 2011 20:21:55 GMT -5
OHP 165 5x5 95 3x10
upright rows 95 3x20
rear delt raises 35sx60 (partials) --> 15sx30 --> 10sx30 (one continuous set)
incline press 95 3x8 (10 second negatives)
side delts 5sx10, 10sx10, 15sx10, 20sx10, 25sx10, 15sx10, 5sx20 (one continuous set)
pullovers worked up to 105x10, 8
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Post by thatnuckolskid on Feb 7, 2011 20:48:15 GMT -5
deadlift - thanks man! if you have a chinese buffet close, tell your parents you'd like to go there with them. tell them you want bonding time. they'll think it's nice, plus the lunch buffet is super cheap ($6-6.50), and you'll get as much food as you want. win win
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Post by chancey on Feb 8, 2011 14:12:27 GMT -5
Great front Squattin'!
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deadlift
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Posts: 235
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Post by deadlift on Feb 8, 2011 19:23:11 GMT -5
Gotta love those cheap chinese buffets. They go through me quick though, about an hour after I eat I blow up the bathroom lol
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Post by thatnuckolskid on Feb 9, 2011 17:08:09 GMT -5
thanks chancey!
deadlift 425 5x3
shrugs/farmers walk combo 40s 15 yards, 3 shrugs, turn around, 3 shrugs, come back = 1 rep 1 set of 5 these were killer
pendlay rows 245 3x5 (not really liking these)
t-bar rows 115 2x10 (underhand and close grip) 1x20 wide grip
leg press 245 3x50 (short reps, just looking for a quad pump) SS across body hammer curls 25s 3x15
barbell curls 45 2x20
isometric hold CSR 25 for 60 seconds
i felt a little off this time. maybe overtrained a little. i'll be off til at least saturday, and then from there i'll see if it's deload worthy or not. the deadlifts were strong, but after that i just felt crampy and like i had no energy.
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deadlift
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Post by deadlift on Feb 9, 2011 17:47:10 GMT -5
Nice deadlifts, I think were at about the same number. Pendlay rows are awkward, I think because of how low the bar is. They took me a while to get used to, after that I felt more of a pump from them than regular barbell rows.
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Post by thatnuckolskid on Feb 9, 2011 18:59:36 GMT -5
where's your DL at? i'd guess my pull's at around 550 atm. it's been a few months since i've pulled heavy. i'm trying to get back into the low to mid 600s again at least
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deadlift
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Post by deadlift on Feb 9, 2011 19:58:48 GMT -5
Nevermind lol, I was thinking the 425 for 3 was a heavy pull for you. I'm at around 455-475
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