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Post by thatnuckolskid on Mar 19, 2011 23:19:31 GMT -5
feel free! if you have any questions just let me know. thanks buckeye!
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Post by thatnuckolskid on Mar 20, 2011 15:28:14 GMT -5
bench worked up to 325x8 (PR)
pin press (starting 2 inches from my chest) worked up to 315x3 (found a weakness!)
chins bx+108x2, x3 (PR) a burnout set with an average band assisting me
sumo pull worked up to 545x1 (20 pound all time PR)
seated OHP 135x10 155x6
reverse grip rows (smith machine) 135x10 225x8, x12
great day today! the plan was to try to hit 325x7 on the bench, since i PRed 315x7 a few weeks ago. after 6, i knew i had 2 more. number 8 was a bit more of a grinder than i'd have liked, but it was a good set. the 315 on the pin presses just about killed me. that's definitely a weakness i need to address. my leg drive and lats lift the weight the first 6 inches for me. if i could develop more drive in my chest and shoulders, i would be able to power a lot heavier weights through my sticking point. chinning some reps with a 100 pound plate strapped to me (108 because the chain is 8 pounds and i'm a little OCD) has been a long-time goal of mine. i have a little tendonitis flaring in my left elbow, so i'm going to cut the weights back on my chins a little bit now that i've hit this milestone. the sumo pulls were sweet too! 405 felt so easy, i knew i had to err from my plan a little. i was thinking about hitting some reps in the 455-475 range, but my all-time PR 525 was tempting me today and i had to rise to the challenge. the first time i gave 545 a jerk i didn't commit to it. the second time i stopped overthinking it and it moved nice and smooth all the way to lockout. not much to say about the seated OHP and reverse grip rows. they were a little challenging but nothing too special.
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Post by thatnuckolskid on Mar 21, 2011 18:19:51 GMT -5
front squat worked up to 335x5 (PR)
high pulls 185 5x3
bench (with doubled mini bands) worked up to 275x3
2-3 inch deficit pull worked up to 500x4 (PR)
neutral grip pulldowns 200x10 --> 150x8 --> 100x12
another good one in the books! i dumped my first set of front squats with 335 after the second rep. just got forward in the hole. i tried the same weight again and muscled up all 5 without too much difficulty. i had some issues with the bench though. all the weights felt light, but moved slower than they should have out of the hole. my shoulders were a little more tired from yesterday than i thought, and after my set with 275, i shut it down because my right front delt really tightened up on me. i don't think it's hurt, but i'm going to be careful with it. the deadlifts were a huge PR, and my third big set of pulls in 4 days. can't complain about that! i think i'm going to give things a little deload until saturday, and then decide from there whether to keep forging ahead or to step back and give my body a short break based on how i feel.
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Post by toolpod on Mar 21, 2011 19:41:10 GMT -5
NICE front squats!!!! Good bench reps PR...very stout!
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Post by thatnuckolskid on Mar 21, 2011 20:15:36 GMT -5
thanks toolpod! of course, my bench PR would have been a moderate warmup set for you.
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Post by thatnuckolskid on Mar 21, 2011 21:05:04 GMT -5
Just a recap of this last cycle. it started a month ago (feb. 22) bench rose from 345x1 to 345x4, and 315x7 to 325x8 squat 425x1 (pre-injury, did not free squat until midway through the cycle) to 425x5 chins bw+78x4 to bw+108x3 front squats 285x5 to 335x5 deadlift 500x1 off the floor to 500x4 with a 2-3 inch deficit push press 225x1 to 225x4 i gotta say, i'm pretty happy with how it went
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Post by thatnuckolskid on Mar 22, 2011 16:27:29 GMT -5
since i'm deloading this week, i decided to hit the one muscle group i intentionally neglect. biceps. nothing worth posting on that front. i did hit some grip PRs though.
plate pinch: 2 10s for 75 seconds (smooth side out, grip until they start to slide and fall) hex DB hold: 20 for 45 seconds double overhand barbell hold: 275 for 30 seconds.
yes, i realize my grip is terrible, but doing grip work is actually helping things out a fair bit.
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Post by thatnuckolskid on Mar 23, 2011 20:57:02 GMT -5
push press worked up to 185x11 (PR) seated OHP 145x10 bent over row (pause bar for 2 seconds at the top) worked up to 115x10 bench worked up to 365 for a triple off 4 boards 315 for a triple off 2 boards box squat (above parallel) 405x7 (PR) DB shrugs 65 3x20 situps (plate behind head) 25x8 35x5 good day today overall. decided not to deload i felt alright today, and i figured getting a session in without hitting anything too heavy or taxing would be more beneficial than resting. the push press PR was sweet (a 3 rep PR with this weight). the rows were way harder than i expected. i've been really using crappy form and it showed. this blew up my lats. the board presses were easy (like they should be). i just wanted to feel some weight in my hands without taxing my shoulders much. box squat was tougher than it typically would have been, but my low back just did not want to stay tight out of the hole and my abs are still thrashed from the front squat. i just got enough reps in for a 1 rep PR. the DB shrugs were more to stretch my traps out than anything. i'm glad i lifted today instead of taking a day off! www.youtube.com/watch?v=www.youtube.com/watch?v=
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Post by Rosario-546 on Mar 24, 2011 6:53:12 GMT -5
Nice work! Where's your current full squat at right now?
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Post by thatnuckolskid on Mar 24, 2011 15:43:15 GMT -5
the most i've squatted recently is 425x5 high bar with a couple left in the tank. i'm never totally confident about maxing in the gym because with squats i either crush them or fail abysmally, and i don't usually have spotters i can trust. at the moment i could probably squat between 475 and 500 high bar. i think if i practiced low bar for 4 weeks or so i could hit in the 525ish range.
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Post by thatnuckolskid on Mar 24, 2011 17:51:17 GMT -5
pushed and pulled the car today, slightly uphill. i got a harness from an army surplus store for christmas, and today was my first chance to test it out. pulling it with the harness BLEW UP my hamstrings and calves. hoping it carries over to my pull. if nothing else it's 1000x cooler and most conditioning work. my girlfriend pushed or pulled it back downhill. i think she really liked it.
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Post by buckeye2010 on Mar 24, 2011 18:53:34 GMT -5
Been out of pocket the last few days. Caught up on your logs and see you have not slowed down. Great job and keep it going
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Post by thatnuckolskid on Mar 25, 2011 0:11:27 GMT -5
thanks buckeye!
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Post by rickhussey on Mar 25, 2011 9:18:39 GMT -5
nice work. you are a strong fellow! we did some car pushing 2 years ago and it definitely blows your legs up. your training is impressive...you seem to work in a full body routine.
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Post by thatnuckolskid on Mar 25, 2011 11:06:33 GMT -5
Thanks Mr. Hussey! I'm not sure that i'll be able to stick with it as I get stronger and recovery becomes more difficult, but at this point i'm loving it! I'd highly recommend it to anyone looking for a new routine. I wrote about it in a post on here on Mar. 18 if you're interested.
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Post by thatnuckolskid on Mar 26, 2011 20:26:22 GMT -5
sumo deadlift worked up to 455x8 (PR) a pretty good amount of one arm pullup training 1 arm OHP worked up to 90x5 (PR) low bar squat with light bands worked up to 405x5 1 arm inverted rows 5 with each arm. first time i've been able to do any! surprising workout today. i played basketball for a pretty good while yesterday which always leave my hip flexors and back tight when i've been off the court for a while. yesterday was not an exception. the sumo pulls were WAY easier than i expected. i had quite a few more in me if i wanted to keep going. a month ago i sumo pulled 405x5. i'm training for a 1 arm pullup at the moment. after hitting my old goal of chinning with 100+ pounds, i had to find a new direction to go because i honestly don't enjoy chinning or rowing too terribly much, but with a goal i stay motivated. the 1 arm OHP was easy. i thought about going up more, but my abs were tired from the chinning work (anti-rotation) so i stuck with the modest PR and moved on. with the squats, i wanted to practice getting under some weight low bar without a box to gauge where my competition squat is at the moment. this was about 475 at the top, and roughly 435 at my sticking point. after pulling, with a tight back, low bar squatting without a box for a while, i smoked 5 and had at least 2-3 more reps left in the tank. i feel really good for 500+ now, and if all goes well i hope it'll be in the 550 range come meet time www.youtube.com/watch?v=this is a video of my girlfriend squatting. after getting a feel for where her strength is at, we're just building a solid base for her at the moment. www.youtube.com/watch?v=
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Post by thatnuckolskid on Mar 27, 2011 22:07:38 GMT -5
just an off day workout today. didn't do much, just some stretching and stuff. i squatted some singles just go gauge where my max is at the moment. 455 went up pretty well. i'd guess this was about an 88-90% effort today. i'm pretty pleased since i just squatted and pulled heavy yesterday.
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Post by thatnuckolskid on Mar 27, 2011 22:08:07 GMT -5
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Post by thatnuckolskid on Mar 28, 2011 19:51:09 GMT -5
bench up to 365x2 paused (PR)
high pulls 185 5x4
deadlift up to 565x1 (PR)
well, today went great! my left elbow is getting some really nasty tendonitis, but i still managed a solid bench PR. high pulls mutilate my traps. that's all i have to say about them. my deadlift was a PR since being back training consistently, which i'm happy about seeing as i squatted heavy yesterday and pulled heavy 2 days ago.
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Post by Rosario-546 on Mar 29, 2011 7:04:12 GMT -5
Nice work Greg, my goal this year is 365 for 1.
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Post by thatnuckolskid on Mar 29, 2011 7:48:43 GMT -5
that'll be double bodyweight for you, right?
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Post by Rosario-546 on Mar 29, 2011 8:29:41 GMT -5
that'll be double bodyweight for you, right? Yes it would, I've never hit that 2x. I'm sure I really close TG but not Pause.
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Post by thatnuckolskid on Mar 29, 2011 10:47:10 GMT -5
i've hit it once, but i'm pretty sure the spotter helped me (although he claimed he didn't). i'm trying to work back up to 400+ at hopefully 198
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Post by thatnuckolskid on Mar 29, 2011 16:35:43 GMT -5
BUILDING BACK UP THE FOUNDATION
i think i've just about reached the highest strength level i can hope for with the base i have at the moment. my weakesses are beginning to show through, and little aches and pains are setting in. instead of being stupid and hurting myself like normal, it's time to take a step back so i can take another two forward. however, i'm not totally ditching my training template. i'm loving it and it's working for me. it's just time to make some changes to build some muscles and address some issues i've noticed.
seated DB OHP worked up to 50sx20
DB side delt raise (immediately after my last set of DB OHP) 20sx20, 10sx20
RDLs worked up to 185x20
lying leg curls (immediately after RDLs) 100x15, 60x15
1 arm DB rows (with a short pause when the DB was at my chest) 40 3x15
shrugs 185 10x10 throughout the workout
this may not look like much volume, but it's way more than i've been doing (see my last workout; 23 total reps in my working sets). on the DB OHP i really focused on lowering the weight under control (i usually use really fast eccentrics) and exploding it up. the RDL/leg curl combo mutilated my hamstrings for both hip extension and knee flexion. the shrugs were easy today, but i'm adding them in, all double overhand to improve my awful grip (this was probably about 3 minutes of time under tension for my hands) and improve my ever-poor deadlift lockout.
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Post by 3speed on Mar 29, 2011 19:26:55 GMT -5
^^^That is wisdom right there that is beyond your few years. Keep up the smart work!
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