mike makes crotch juice

[GunnedDownAtrocity]

CHAPTER 3: Bill Star's 5x5 (http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm)

new year new program. took one week off, from december 29th to january 4th, before starting this program. my first workout on the 4th i kinda felt things out and then decided to go for an actual 5 rep max for both my bench and squat on the 7th. program officially starts january 9th with maxs attained on 7th. all squats will be olly style ass to grass.

CURRENT 1RM
squat - 275 (wraps belt)
pull - 345 (belt)
bench - 235 (beer)

CURRENT 5RM (except pull)
squat - 250 belt
pull - 315 x 3 (no belt)
bench - 200 (no beer)

[GunnedDownAtrocity]

january 4th - thursday

Squat
5 115
5 135
5 175
5 200
5 225


Bench
5 95
5 135
5 145
5 170
5 195 (failed on 4th rep. 20 second rest and finished last 2. this is what made me decide to go for 5RM instead of basing program off of 1RM's)

Row
5 65
5 80
5 95
5 110
5 125

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 8

4 Sets of Weighted Situps
10lb plate x 4 sets of 10

[GunnedDownAtrocity]

january 7th - sunday

Squat
5 150
3 175
3 200
3 225
5 250


Bench
5 135
3 160
3 185
5 200


Assistance:

muscle shrug
95 x 12
120 x 10
135 x 8, 8

incline tricep extentions
65 x 8, 8
*did not like these ... they hurt my elbow and i said **** it

bar curl + skull crusher superset
c - 75 x 5, 5, 5, 4 + 1 negative, 3 + 2 negatives
sc - 65 x 6, 6, 6, 6, 6

wrist curls
85 x 10
95 x 3
85 x 3, 6
65 x 8

reverse curls
65 x 6, 3
45 x 4, 8, 10

[GunnedDownAtrocity]

WEEK 1

january 9th - tuesday

Squat
115 x5
145 x 5
175 x 5
200 x 5
235 x 5


Bench
95 x 5
115 x 5
140 x 5
160 x 5
185 x 5

Row
60 x 5
75 x 5
90 x 5
105 x 5
120 x 5

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 8

4 Sets of Weighted Situps
25lb plate x 4 sets of 8

[GunnedDownAtrocity]

january 11th - thursday

Squat
115 x 5
145 x 5
175 x 5
175 x 5


Incline Bench
85 x 5
105 x 5
125 x 5
140 x 5

Deadlift
175 x 5
205 x 5
240 x 5
275 x 5

Assistance:
3 Sets of Weighted Situps
hanging upside down x 7, 6, 5

[GunnedDownAtrocity]

january 13th - saturday

Squat
115 x 5
145 x 5
175 x 5
205 x 5
240 x 3
175 x8


Bench
95 x 5
120 x 5
140 x 5
165 x 5
190 x 3
140 x 8

Row
65 x 5
80 x 5
95 x 5
110 x 5
130*3
95 x 8

Assistance:

3 Sets of Weighted Dips x 5-8 reps
25lb plate x 8, 8
45lb plate x 8

3 Sets of Barbell Curls x 8 reps
70 x 8, 8
65 x 6 + 45 x 2

3 Sets of Triceps Extensions x 8 reps
70 x 8
65 x 8, 7

single leg calf raises + seated calf raises superset
slcr - 180 x 7, 6, 5
scr - 120 x 8, 8, 7

[GunnedDownAtrocity]

WEEK 2

january 16th - tuesday

Squat
120 x 5
150 x 5
180 x 5
210 x 5
245 x 5
*was supposed to be 240, but these things happen



Bench
95 x 5
120 x 5
145 x 5
165 x 5
190 x 5

Row
65 x 5
80 x 5
95 x 5
110 x 5
130 x 5

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 10

4 Sets of Weighted Situps
25lb plate x 4 sets of 10

[GunnedDownAtrocity]

january 19th - thursday

Squat
120 x 5
150 x 5
180 x 5
180 x 5


Incline Bench
90 x 5
110 x 5
125 x 5
145 x 5

Deadlift
175 x 5
210 x 5
250 x 5
280 x 5

Assistance:
muscle shrugs
*3-4 second pause
135 x 8, 8, 8

power shrugs
*i really suck at these
225 x 8, 8

3 Sets of Weighted Situps
hanging upside down x 7, 7, 7

[GunnedDownAtrocity]

january 21st - sunday

Squat
120 x 5
150 x 5
180 x 5
210 x 5
245 x 3
180 x8


Bench
95 x 5
120 x 5
145 x 5
165 x 5
195 x 3
145 x 8

Row
65 x 5
80 x 5
95 x 5
110 x 5
130*3
95 x 8

Assistance:

3 Sets of Weighted Dips x 5-8 reps
40lb dumbell x 8, 8, 5 + 2 after dropping weight

3 Sets of Barbell Curls x 8 reps
65 x 8
70 x 8
65 x 5 + 2

3 Sets of Triceps Extensions x 8 reps
70 x 8
65 x 8, 7

[GunnedDownAtrocity]

... that last workout was ****ing rough after sledding all day. i didnt even take off all my wet clothes to go down stairs ... just the outer layer. i knew if i sat down at all id never get it done.

[GunnedDownAtrocity]

WEEK 3

january 23rd - tuesday

Squat
125 x 5
155 x 5
185 x 5
215 x 5
245 x 5

Bench
100 x 5
125 x 5
145 x 5
170 x 5
195 x 5

Row
65 x 5
80 x 5
100 x 5
115 x 5
130 x 5

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 10

4 Sets of Weighted Situps
10 lb plate held behind head (this is much much ****ing harder than holding to chest)
10, 10, 8, 7 + 1

hung upside down for several minutes, holding quarter part of the time, and stretched.

[SevenStar]

4 Sets of Weighted Situps
10 lb plate held behind head (this is much much ****ing harder than holding to chest)
10, 10, 8, 7 + 1


yeah, it's a sh!tload harder. The strongman guys were doing them with 45s. I was using 25s.

[stricker]

nice tip. :o at using a 45lb plate

[GunnedDownAtrocity]

holy christ.

i actually feel the 10s ... i cant even imagine a full plate yet. in my head a quarter doesnt sound like all that big of a jump, but just considering the leverage ive become vaguely familiar with it gives me a hernia.

this is new goal of mine. first quarter then eventually plate.

also ridiculous weighted dips.

[GunnedDownAtrocity]

january 26th - thursday

Squat
125 x 5
150 x 5
185 x 5
185 x 5


Incline Bench
90 x 5
110 x 5
130 x 5
150 x 5 (failed on 4th rep. did one more and failed second. im not liking inclines)

Deadlift
180 x 5
215 x 5
255 x 5
290 x 5 - PR sorta kinda. i've done 315 for 3, but that was my best 5


Assistance:

3 Sets of Weighted Situps
hanging upside down x 5, 5, 7 (less than last thurs ... abs still tore up from tues)

[GunnedDownAtrocity]

january 27th - saturday

Squat
125 x 5
155 x 5
185 x 5
215 x 5
250 x 2 + 1 (i know i could have gotten 3, but i was alone and got extremely lighteaded so i played it safe)
185 x8


Bench
100 x 5
120 x 5
145 x 5
170 x 5
200 x 2 + 1 (this sucked. my home bench is ridiculously high and i had plates under my feet. the plate slipped on the concrete and i
suddenly had no footing on rep 2 which was heavy for me to begin with. again i was completely alone so im surprised i got it back up. i
racked it and then did my last rep using a tool box which is awkwardly high, and doesnt let me arch, but at least it stays in place).
145 x 8

Row
65 x 5
80 x 5
100 x 5
115 x 5
135 x 3
100 x 8

Assistance:

i had about 10 minutes to finish assistance work, so i supersetted the dips with curls, 30 second or less break, and then did the skull

crushers with a 20 - 30 second break between sets. this actually made me quit drinking for a while. i woke up hung over, ate, had to lift

within an hour, and im sure the 300 plus milligrams of caffine didnt help, but i felt like i had to puke for a good 3 or 4 hours after this.

3 Sets of Weighted Dips x 5-8 reps + Barbell Curls Superset
dips - 40lb dumbell x 6, 6, 7
bar curls - 65 x 8, 7, 6

3 Sets of Triceps Extensions x 8 reps
65 x 8, 6, 5

all and all a bad workout, but i had adoras cheering competiton in charleston the following day so im really glad i got it done.

[GunnedDownAtrocity]

WEEK 4

january 30th - tuesday
*matched my 5rm on both squat and bench. next week 5lb pr.

Squat
125 x 5
155 x 5
190 x 5
220 x 5
250 x 5

Bench
100 x 5
125 x 5
150 x 5
175 x 5
200 x 5

Row
70 x 5
85 x 5
100 x 5
120 x 5
135 x 5

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 12

4 Sets of Weighted Situps
off GHR ... 10 lb plate held behind head
10, 10, 10 .... i may try a quarter next workout

hung upside down for several minutes holding quarter part of the time

[GunnedDownAtrocity]

february 2nd - thursday

Squat
125 x 5
155 x 5
190 x 5
190 x 5


Incline Bench
95 x 5
115 x 5
135 x 5
150 x 5

Deadlift
185 x 5
215 x 5
260 x 5
300 x 5 - PR *felt awesome. im excited about making 5lb prs over the next few weeks.


Assistance:

3 Sets of Weighted Situps
hanging upside down x 9, 7, 5

[GunnedDownAtrocity]

jiujitsu workouts for this week:
*gonna start logging these so i can be cool like sevenstar but with more street cred.

january 29th - monday

* i stole this from my instructor's myspace blog (http://blog.myspace.com/index.cfm?fuseaction=blog.view&friendID=104240059&blogID=224692105&MyToken=af6f2a87-d563-4b60-8450-50f70b8a71ed) because copy and paste is easy. he got into an eddie bravo kick and as such we are working on a lot of half gaurd stuff. we've worked on a lot of this stuff before, but whenever he gets a new book his eyes light up and he runs through anything new he sees in it with us.

Start: Inferior half guard position. Opponent has head and arm controll:

Begin by switching the half guard to the lockdown.

Use the Jaws of Life to create space. Make sure you're pushing toward 2 O'clock.

Gain double underhooks(a low bear hug)

Use the Whip Up to get up on your side.

Sweeps:

1. Primary: Old School

2. Electric Chair Sweep/Submission

a. Electric Chair to Stoner Control
*i worked very briefly with the following

I. Stoner Control to Head & Arm Triangle

II. Stoner Control to Calf Crank.

III. Stoner Control sweep counter to headlock.

IV. Stoner control to backmount

IV Stonger Control to sidemount.





january 31st - wednesday

lots of rolling kneebar work per my request. ... different variations ... worked sissor take downs as well.

review the half guard work from monday and added the following:

Alternate Sweep Set: Dog Fight Position

Whip Up into the Dog Fight

1. Half/Half - use the low double underhooks to push them over from the Dog Fight.

a. Half/Half Variation - get up on your foot too press in harder and snatch out their support hand

2. Twistback & Plan B Combo

3. Limp Arm

a. Limp Arm to Sidemount

b. Limp Arm to Backmount


timed cardio rounds for AJ as hes got a fight coming up in march.

[GunnedDownAtrocity]

.... also we start boxing next week.

AJ has about 80lbs on me and is a ****ing beast. im a little nervous and excited all at the same time.

[IronFist]

This thread motivates me because GDA weighs less than me and can SQ and DL more than me right now.

me = pwnd.

Nice work, tho. I'm enjoying reading this thread even tho I haven't been on the board recently.

[stricker]

cool that your adding the martial arts stuff in too. nice to see how you fit it all in.

and **** your strong!

[GunnedDownAtrocity]

**** i didnt see that i got responses.


This thread motivates me because GDA weighs less than me and can SQ and DL more than me right now.

me = pwnd.

Nice work, tho. I'm enjoying reading this thread even tho I haven't been on the board recently.


lol ... thanks man. i've always respected your knowledge on the science of lifting so getting props from you is awesome. this is a great program that i'm really liking. it's very direct, i get in and out of the gym, im never too sore for jiujitsu, and im actually getting results. if everything goes perfect ill end it at squat 285 x 5, bench 225 x 5, pull 335 x 5 (slightly higher tripples on squat and bench very last day of program). this will almost turn my 1RM's into 5RM's. man its great to be a noob and still see gains like this :) i watch these other guys who have been doing it for years bust their asses for 4 months or more just to see a 5lb PR if they are lucky.


cool that your adding the martial arts stuff in too. nice to see how you fit it all in.

and **** your strong!

ha ... thanks man. its awesome to hear things like that after watching guys at the gym use my maxs to warm up with all week :). i've started doing some of my old kung fu movements to warm up before lifting and im begining to realize how much i miss it. i may start trying to work that in as well, but well see. theres is this noob chi-gung red hands set i learned that has come in very useful. our gym isnt heated and it actually hurts to grab ahold of the bar when you first get there so warming up the hands is a good thing.

[GunnedDownAtrocity]

february 3rd - saturday

Squat
125 x 5
155 x 5
200 x 5
225 x 5
255 x 3
190 x8


Bench
100 x 5
125 x 5
150 x 5
175 x 5
205 x 3
150 x 8

Row
70 x 5
85 x 5
100 x 5
120 x 5
140 x 3
100 x 8

Assistance:
3 Sets of Weighted Dips x 5-8 reps
3 sets of 8 with 45lb plate

3 sets barbell curls (slow grinding negatives ... pavel style)
65 x 10, 8, 5, 4

skull crusher, single leg calf raise, seated calf raise superset
skulls - 65 x 10, 10, 8
sl calf - 180 x 9, 8, 8
seated calf - 120 x 8, 8, 10

[stricker]

ha ... thanks man. its awesome to hear things like that after watching guys at the gym use my maxs to warm up with all week :). i've started doing some of my old kung fu movements to warm up before lifting and im begining to realize how much i miss it. i may start trying to work that in as well, but well see. theres is this noob chi-gung red hands set i learned that has come in very useful. our gym isnt heated and it actually hurts to grab ahold of the bar when you first get there so warming up the hands is a good thing.your quite light tho arent you so im going by bodyweight %age as strong. maybe i need to start doing red hand chigung hahaha i lift outside and its been frosty out recently, which sucks.

[GunnedDownAtrocity]

yeah im 148, but im stubborn and i wont be happy until i outlift people who are 248.

[GunnedDownAtrocity]

jiujitsu - february 5th - monday

boxing
i was late so i very briefly went over jab, cross, hook, upper cut combo and a few drills.

ground technique
review of all half guard lock out techniques.

added 2 transitions into butterfly guard

sparring
i only got two rounds in as i also had to leave early. life happens, but a short session is better than none.

[GunnedDownAtrocity]

WEEK 5 - 1st PR WEEK

february 6th - tuesday

Squat
135 x 5
160 x 5
190 x 5
225 x 5
255 x 5 - PR (belt)
*on the 5th rep i actually relaxed in the whole and i felt jeff move in ... i told him i had it and managed to grind my way back up. it was awesome. again ... all squats shoulder width stance ass to grass

Bench
105 x 5
130 x 5
155 x 5
180 x 5
205 x 5 - PR

Row
70 x 5
85 x 5
105 x 5
120 x 5
140 x 5

Assistance:
2 Sets of Weighted Hypers
160 x 2 sets of 10

4 Sets of Weighted Situps
off GHR
10lb plate behind head x 10
2 10lb plates behind head x 3 ... dropped one plate and finished 7 more
10 + 2 1/2 lb plates behind head x 10, 10

not ready for the quarter behind head :)

[Ford Prefect]

Congrats on the PR's. I've been on an Eddie Bravo kick too since I got that book. It'd really helped my half-guard game.

I was nailing PR's last week on the full snatch, full clean and jerk, and weighted pull-ups (Very close to 2x Bodyweight!), but I think I was pushing too hard. I've been doing hardcore oly workouts followed with javurek complexes 3x week, GPP training and HIIT 2x week, and LSD training 1x week on top of MMA training 3-5x/week. Finally caught up with me and I got pretty sick. Haven't touched a weight in a week now. Not sure if it was overtraining or just unlucky.

[GunnedDownAtrocity]

thanks and good work on the onlys man. im not sure if setting prs on the olys is a different kind of awesome or a better kind of awesome, but i definatley miss it. if i weren't so lazy i'd actually be doing power cleans instead of rows, but the weightlifting stuff is all the way down in the basement (where there is a very good chance your hands may actually freeze to the bar) and my rows were pathetic anyway.

jesus man! thats a **** load of training. if it were youre only responsibility it wouldnt be so bad, but on top of a normal life that's rough. id say that it makes it a lot harder to make progress when your spreading yourself that thin as well, but apparently you were so maybe not. just recently i was trying to balance family, working 54 hours a week, lifting 4 days, jiujitsu 2 or 3, housework, etc and it was rough. im a lot happier now that ive got a 3 day lifting program and a good chunk of my overtime is gone (though it hurts when i see my paycheck).

[Ford Prefect]

I hear you. When it starts getting painful to grip the bar in my home gym because it's so cold, I know it's time to head over to the commercial gym for the winter.

The work really isn't that much. I've spent years building my work capacity to the point where I could handle that, so I generally don't even get sore much anymore. Typical week may look like:

Monday:
Power Snatch 3x5
Power Clean 3x5
Clean Grip DL 1x5; 2x3
Push Jerk 3x5
Front Squat 3x5
Overhead Squat 3x5
Bench Press x10-8-6

Javurek Complex x 4 rounds & 6 reps (Snatch high pull, upright row, squat press, good morning, lunge, bent over row)

Farmer's Walk 3x120'

Tuesday:
GPP Circuit x6 (no rest)-
Jumping Jacks x30 sec
Shuffle Splits x30 sec
Burpees x30 sec
Mountain climbers x30 sec

HIIT on X-country Elliptical-
3:00 fast pace
1:00 rest
8 x 20 second sprint & 10 sec active rest
rest 1:00
12 x spint 8 second & 12 second rest
2:00 cool down

Isometrics

Wednesday:
Hang Squat Snatch 3x3
Hang Squat Clean 3x3
Snatch-grip DL 1x5; 2x3
Jerk 3x3
Front Squat 3x3
Overhead Squat 3x5
Incline Press x10-8-6

Wrist Circuit (DB extention, flexions, leverage twist, wrist wroller, and rev curl)

Thursday:

Fran-
Thrusters 95 lbs
Pull-ups
x21-15-9 (as quick as possible)

HIIT on treadmill-
3:00 warmup
1:00 easy stride
30 sec sprint/30 sec rest/45 second sprint/15second rest/60 second spint/60 sec rest (do this x3-6)

Isometrics and 1-limb exercises (gymnatics stuff; 1-arm pull-ups, etc)

Friday:
Snatch 3x1
Clean 3x1
Deadlift 1x3 2x1
Jerk 3x1
Back Squat 3x5; 1x3
Weighted Dip/Pull-up Supersets x10-6-4-2-10

Kettlebell swings 3xfail

Wrist Circuit


Saturday:
Long jog with dogs 3-7 miles

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

That's something typical, so it's basically a 3-day lifting schedule with 2-day conditioning on the off days. The conditioning workouts vary greatly by the day, and the strength workouts vary by the week. Lately, I've been oly centric one week and kettlebell centric the next. In the KB-centric weeks, I've been doing club work in the off days for wrist and shoulder stability. I think when I go back next week, I'll switch up to 2-days for strength and 3-days for conditioning.

[GunnedDownAtrocity]

jiujitsu - february 7th - tuesday

drills
triangle and arm bar from guard. helped new guy, my buddy josh, with the same.

technique
rubber guard work

1 mission control

2 new york

3 chill dog
- oomapalata
- gogopalata (sp) ... this thing is ****ing awesome

sparring
*worst night in a long long time ... nothing clicked .. no strength ... just one of those nights. i had a great night lifting on tuesday so no biggie.

3 rounds with aj (got my ass kicked)
1 round with josh (i almost got choked out by new guy)
1 round with chris (he took it easy on me and i worked some ****)

[GunnedDownAtrocity]

thats some good **** there .... makes you more well rounded. my work capacity sucks so i may try an approach like this for the summer as i wanted to get a little cut up anyway.

[SevenStar]

I have never been able to make the gogoplata work for me. rubber guard stuff in general has always been hard for me

[GunnedDownAtrocity]

I have never been able to make the gogoplata work for me. rubber guard stuff in general has always been hard for me

oh im not saying i can make it work ... i just like the general idea :)

rubber guard is a little akward for me as well, it hurts my hips a little, but im trying to give it a chance. i figure bravo is a short ****er too so maybe what works for him might work for me.

[GunnedDownAtrocity]

february 8th - thursday

Squat
135 x 5
160 x 5
195 x 5
195 x 5


Incline Bench
100 x 5
115 x 5
135 x 5
155 x 5

Deadlift
190 x 5
225 x 5
265 x 5
305 x 5 - PR

Assistance:

3 Sets of Weighted Situps
hanging upside down x 8, 7, 6

[Ford Prefect]

I don't see the rubber guard being very effective for somebody that is that bulky. Just the nature of the position itself seems to be more geared to those of us that are thinner.

[GunnedDownAtrocity]

haha ... ford just called you a fatty seven :)

[SevenStar]

d4mn you ford, I am sensitive about my figure! now I'm gonna be in the mirror all day wondering if my ass is getting fat.

[GunnedDownAtrocity]

according to ford you aint gotta wonder.

[GunnedDownAtrocity]

february 10th - sunday

Squat
130 x 5
160 x 5
190 x 5
225 x 5
265 x 3
190 x8


Bench
105 x 5
130 x 5
155 x 5
180 x 5
210 x 3
155 x 8

Row
70 x 5
85 x 5
105 x 5
120 x 5
145 x 3
100 x 8

Assistance:
3 Sets of Weighted Dips x 5-8 reps
50lbs - 8, 8, 7

3 sets barbell curls (slow grinding negatives ... pavel style)
65 x 9, 7, 4 + 45 x 6

skull crushers
80 x 5
75 x 8, 8

[GunnedDownAtrocity]

february 10th - sunday morning

boxing
basics
cutting off the corner
keeping to side
enter and jab
focus on narrowing stance and squishing bug ... squared off stance uppercut uppercut ... uppercut jab
reg stance .... jab cross uppercut hook

rolled with my buddy chris briefly before i felt like i wanted to puke and bailed like a sissy. im not made to do **** like this early in the day.

[GunnedDownAtrocity]

WEEK 6

february 13th - tuesday
*was sicker than **** with a cold so im actually pretty happy with the workout

Squat
130 x 5
165 x 5
200 x 5
230 x 5
265 x 5 - PR (belt)

Bench
105 x 5
130 x 5
160 x 5
185 x 5
210 x 5 - PR
*5th rep was not pretty ... it was all over the place and i had no spot so i was actually a little worried. it went from chest to rack though.

Row
70 x 5
90 x 5
105 x 5
125 x 5
145 x 5
[i]*5th rep kinda cheated ... used a little english.

Assistance:
2 Sets of Weighted Hypers
160 x 12, 10

4 Sets of Weighted Situps
off GHR
12 1/2 lbs held behind head x 4 sets of 10

[GunnedDownAtrocity]

february 15th - thursday

Squat
135 x 5
165 x 5
200 x 5
200 x 5


Incline Bench
100 x 5
120 x 5
140 x 5
160 x 5

Deadlift
195 x 5
235 x 5
275 x 5
315 x 5 - PR

Assistance:

3 Sets of Situps
hanging upside down x 9, 8, 6

[GunnedDownAtrocity]

february 18th - sunday

Squat
135 x 5
165 x 5
200 x 5
230 x 5
270 x 3
i am now within 5lbs of my 1RM for a tripple
200 x8


Bench
105 x 5
135 x 5
160 x 5
185 x 5
215 x 3
160 x 8

Row
70 x 5
90 x 5
105 x 5
125 x 5
145 x 3
105 x 8

Assistance:
3 Sets of Weighted Dips x 5-8 reps
50lbs - 8, 8, 8

3 sets barbell curls
65 x 10, 8, 6

skull crushers
75 x 8, 8 ,8

hammer curls
30 x 10, 10 , 10

wrist curls
40 x 8 ... wanted to do more but it was time to go get pizza

[GunnedDownAtrocity]

february 19th - monday

jiujitsu

drilled arm bars and some basics with kevin as it was his first day.

the only technique work we really got in was a transition from side mount to reverse scarfold to make it a little easier to get your arm under for a kimura.

did some live drills with kevin.

rolled with aj, bryan, kevin, aj.

[GunnedDownAtrocity]

march 5th
*hit a rough spot in training. missed my 5RM PRs with a tripple on both bench and squat. not being too hard on myself though as its a tough time of year. i had to go and get my 2 year post bone marrow transplant checkup on feb 23rd so i was a bit distracted that week. everything checked out fine and i feel renewed ... like my new year starts a little later than everyone else's. the traveling to baltimore for my checkup and the following week to cleveland for adora's cheering competiton caused me to miss a total of 3 sessions over the past 2 weeks. these are the only 3 sessions i've missed, but everything else aside it wasn't long before i was going to need a reset anyway. im going to go back 2 or 3 weeks and make another run ... ill decide exactly where im going to reset to by tomorrow for sure. my last 3 workouts and a jiujitsu recap below

[GunnedDownAtrocity]

february 20th - tuesday

Squat
135 x 5
170 x 5
205 x 5
240 x 5
270 x 3 - PR (belt)
<i>*missed the 5 but my current 1RM is 275</i>

Bench
110 x 5
135 x 5
165 x 5
190 x 5
215 x 3 - PR
*same as squat but my current 1RM for bench is 235 .. hopefully more bench gains this coming run

Row
70 x 5
90 x 5
110 x 5
130 x 5
145 x 5


Assistance:
2 Sets of Weighted Hypers
160 x 12, 12

4 Sets of Weighted Situps
off GHR
15 lbs held behind head x 4 sets of 10

[GunnedDownAtrocity]

february 27th - thursday

Squat
135 x 5
170 x 5
205 x 5
205 x 5


Incline Bench
100 x 5
125 x 5
145 x 5
165 x 5

Deadlift
200 x 5
240 x 5
280 x 5
320 x 4.5 - PR
* yeah i missed the 5, but it was still a pr

Assistance:

3 Sets of Situps
hanging upside down x 9, 8, 6

[GunnedDownAtrocity]

march 1st - thursday
*feeling things out before reset. decided to do saturday workout as i knew i wouldnt be able to train saturday or sunday and its my longest workout of the week. the squats for 3 actually felt heavy so i may go as far back as week 4 .. well see this tueday.

Squat
125 x 5
155 x 5
185 x 5
215 x 5
250 x 3
195 x8


Bench
100 x 5
125 x 5
150 x 5
170 x 5
205 x 3
150 x 8

Row
70 x 5
85 x 5
100 x 5
115 x 5
135 x 3
100 x 8

Assistance:
3 Sets of Weighted Dips x 5-8 reps
50lbs - 8, 8, 7

3 sets barbell curls
65 x 10, 6, 4 + 45 x 6

skull crushers
70 x 10, 10, 10

dumb bell wrist curls
40 x 8, 6
30 x 8, 6

dumb bell reverse wrist curls
30 x 8, 6

reverse curls
55 x 6, 6, 4

[SevenStar]

dayum dude...your deads are gettin close to mine! keep it up.

[GunnedDownAtrocity]

thanks man ... i want 4 plates by the end of summer. im estimating my 1rm around 365 maybe 370 now so i dont think that's all that lofty of a goal. then ill hope to break 500 around this time next year.

[GunnedDownAtrocity]

march 6th - tuesday

Squat
130 x 5
160 x 5
295 x 5
225 x 5
250 x 5

Bench
105 x 5
130 x 5
155 x 5
180 x 5
195 x 5
*this was supposed to be 205, but i missloaded
205 x 5
*wasnt walking away with under 200 for presses today


Row
70 x 5
85 x 5
105 x 5
120 x 5
140 x 5


Assistance:
2 Sets of Weighted Hypers
160 x 12, 12

4 Sets of Weighted Situps
off GHR
20 lbs held behind head x 4 sets of 8
*felt like i gave myself 6 hernias at least

*benches feel a little better than squats ... squats were harder than ****. i dont understand how my body forgets so quickly (i just got 270 for tripple 2 weeks ago and tonight 250 for 5 was heavy) but apparently it does. im gonna see how 255 for 3 fees saturday and if the bench and squat are still out of whack ill reset squats a week earlier than bench or maybe just start a new cycle with my new max tripples since everything is all ****ered up. reboot.

[GunnedDownAtrocity]

.... no jiujitsu for wednesday. had to work until 9pm. sucks because the last two classes were so good i was really looking forward to it, but you cant pass up getting paid over time to work from home.

[GunnedDownAtrocity]

... slacked off the journal for a bit. was ridiculously busy at work where i normally log the workouts and my 5x5 kept getting screwed up anyway. i hit some PRs in the past month and opened a new chapter in training. marcus is getting me ready for a competition in june and then in september. right now my program is simply to do what marcus tells me to do.

i missed logging the first 3 or 4 workouts with marcus, but i can sum them up with lots of deadlifting and lots of squatting. we had two bench nights where we worked wide grip one night and close grip the other. the night we did close grip i was working 190 for decent speed tripples and i felt like i could have done them all night long. was a very good session. also had my first real oly workout where i did a bunch of other stuff other than just the lifts themselves. i had to do tons of shwoons (sp), front squats, clean + front squat + jerk, cleans and snatches from box, and a few other things. this was last sunday and my quads still hurt.

current lifts at body weight 148lbs
squat - 325 (belt - no wraps)
pull - 370 (belt)
bench - 235

[GunnedDownAtrocity]

may 1st - tuesday
*always short on time on tuesdays and today was even moreso

deadlift
135 x 5
225 x 5
280 x 8, 6, 5, 4

squat
205 x 5
235 x 4 sets 2

behind neck press
95 x 6
105 x 6
115 x 6,6,6,6

ghr + weighted ab off ghr superset
3 rounds .... 8ish ghrs and 8ish situps with 20lbs behind head

oh yeah .... sevenstar if you read this i've worked up to 20lbs behind head for sets of 10. next step quarter.

[GunnedDownAtrocity]

may 2nd - tuesday

jiujistsu

lots of drilling basics

learned s mount into arm bar
*felt acward ... not so good with this yet

sparred 2 min round with justin then 5 min round with justin. he beat me up real good and it was frustrating.

sparred 2 min round with josh. i got the only tap between us, but to be honest he was kicking my ass the entire time and i got saved by the bell at the last minute.

not a great night, but ive only been hittin up jiujitsu once a week lately. need to make it more often, but been feeling beat up.

[GunnedDownAtrocity]

may 5th - friday

chest supported rows
60 x 6 sets of 10

machine where you pull bar down from behind your head, in front of you, and to your stomach
100 x 15, 15
130 x 12, 12

bench
95 x 10
135 x 5, 5
185 x 6 sets of 3
195 x 3 sets of 3
*felt heavy tonight unless i got in perfect grove

pin squats
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3 (10 second hold)
455 x 3 (10 second hold)
475 x 1 - PR
495 x 1, 1 - PR
*my range of motion wasnt much, but it still felt awesome to have 5 plates on my back and hold it there for a few seconds. marcus said the first one didnt count as i dropped it back to pins as soon as i locked out ... i think the second time he made me hold it longer than normal to make up for it ... or maybe it just seemed longer cause i wanted to **** out my spleen

hack squats
just a few with 135 ... i just wanted to learn how to do them.

box squats - about parallel
135 x 5
185 x 5
225 x 8 sets of 2

crunches hanging upside down from bar with dumbells
10 x 8
15 x 7
14 x 4 (dropped weight and 4 or 5 more)

pulley crunches
70 x 10
60 x 10, 10

[SevenStar]

nice work, man.had no clue how difficult those were till the guys made me do them.

[GunnedDownAtrocity]

may 7th - monday

jiujitsu

drilled an odd arm bar / triangle setup from guard.

instead of taking your far leg past their head like you normally would, you put your shin accross their throat instead while keeping a deep hold on their arm as normal. if they yank out you can snap the triangle right on. if they keep their arm their you can spin underneeth, dump them, and finish the arm bar. its hard to explain, but its pretty cool.

i got there late so i drilled that a bunch and went into live guard vs guard passing. we did so much of that we never went into free sparring, but i think i learned more that way anyway.

[GunnedDownAtrocity]

may 8th - tuesday

snatches
few tripples up to 50k ... mostly just warming up while waiting on marcus

squat
135 x 8
185 x 5
235 x 3
275 x 3 sets of 3
not too long ago 275 x 3 was a failure set ... all 3 of these sets went up smooth so i was really happy with that

close grip bench
95 x 10
135 x 5
185 x 5
205 x 3
225 x 1
240 x miss :(

pull till knees - sumo stance
255 x tripples and four sets for 20 minutes with enough rest between sets to focus on driving with the legs and getting a grove going.

[GunnedDownAtrocity]

may 11th - friday

snatch + overhead squat
50k x 5 singles
60k x miss
55k x 1, miss, 2

squat
135 x 8
185 x 3
225 x 3
245 x 5 sets of 5

reverse hypers
190 x 8, 10, 10

calf raises
stack x 8, 10, 9

seated calf raises
120 x 8, 7, 8

[GunnedDownAtrocity]

may 12th - saturday

bench
[i]*terrible bench day ... just couldnt get a grove going[/b]
135 x 8, 8, 5
165 x 5
185 x 3
205 x 2
245 x miss
225 x 1
205 x 2
185 x 8 sets of 3

behind the neck press
95 x 6
115 x 4
95 x 6, 7

weighted dips
55 x 6, 5
50 x 4

bar curl + skull crushers superset
curl - 65 x 2 sets of 10 and a third set for 7 + 3
sc - 65 x 7, 8, 6

hammer curl + rolling tricep extentions
hc - 25 x 6, 7, 7, 6
rte - 10 x 15, 15 x 8, 10, 8, 8

db wrist curls
30 x 8, 8

behind back wrist curls to finger tips
[i]*had to drop the weight to learn to work around my ass[/b]
85 x 6
65 x 8, 8, 6
75 x 6, 6

wrist curls to finger tips over bench
65 x 8, 6, 4

reverse wrist curls
45 x 10, 8, 6

reverse curls
45 x 10, 10, 8

[GunnedDownAtrocity]

may 14th - monday

jiujitsu

guard work
drilled sissor sweep and worked stratagies for keeping someone from passing and working for a better position or sub. main points i remember were getting the legs higher up to keep them from pulling away, using two on one to take care of a posting hand, and using blade of forearm against back of neck. justin went through a lot of different things that can be done using these stratagies, but the ones that have stayed with me are using the two on one to get back position or go for kimura or triangle. we also worked a little open guard.

sparring
drilled guard vs guard with josh for 2 rounds of 2 mins each position. sparred chris for 3 minutes, sparred justin for 2 with me starting with his back, and sparred josh again for another 2 minute round.

i got my ass thrashed so bad im a little ashamed. i've been lucky to make it once a week lately and im getting worse instead of better. i hope to start making it more, but its getting hard to juggle everything.

[phoenixrising]

Why are your benches so much higher than your rows? It should be the reverse. The back muscles are much larger and related to power than the chest. If you want your build and strength to be more functional and 'natural', I would recommend focussing more on rows/back work and less on chest.

[SevenStar]

bah. sometimes it just happens that way. at least you are still going. as long as you keep training, you won't regress too much.

[GunnedDownAtrocity]

bah. sometimes it just happens that way. at least you are still going. as long as you keep training, you won't regress too much.

thanks man ... its just frustrating to have a string of bad sessions. i had a long line of good ones so i know im due and thats just how it works. it's still a pain in the ass.

question though ... how do you manage to balance everything without overtraining. i might not know you irl, but i think of you irl when i complain about how overworked i am with the family, 2 sports, work, etc. you have one more job and one more kid than i do (you do have 2 kids right?), plus you got a few years on me. not many, but i cant even say that its because your younger.

[GunnedDownAtrocity]

Why are your benches so much higher than your rows? It should be the reverse. The back muscles are much larger and related to power than the chest. If you want your build and strength to be more functional and 'natural', I would recommend focussing more on rows/back work and less on chest.

i admit my rows sucks balls (which is why i chose them over powercleans when i did the 5x5), but i dont know anyone who is rowing more than they bench. i know a lot of guys who can bench 3 plates plus, but i've never seen them row that much. the leverages are different standing and bent over vs. lying on your back which is a very stable position. you also use lats to bench.

[SevenStar]

i admit my rows sucks balls (which is why i chose them over powercleans when i did the 5x5), but i dont know anyone who is rowing more than they bench. i know a lot of guys who can bench 3 plates plus, but i've never seen them row that much. the leverages are different standing and bent over vs. lying on your back which is a very stable position. you also use lats to bench.

I don't row more than I bench either.

[bodhitree]

My rows were always bigger than my benches, but my bench sucks (I hate it). I actually thing my ohp was bigger than my bench.

GDA, you coming to Pittsburgh for Kumite? It's a 15$ spectator fee, however you can watch jiu jitsu, powerlifting, boxing, bueaty pagent, etc. Plus, you gotta support b-tree.

[SevenStar]

thanks man ... its just frustrating to have a string of bad sessions. i had a long line of good ones so i know im due and thats just how it works. it's still a pain in the ass.

question though ... how do you manage to balance everything without overtraining. i might not know you irl, but i think of you irl when i complain about how overworked i am with the family, 2 sports, work, etc. you have one more job and one more kid than i do (you do have 2 kids right?), plus you got a few years on me. not many, but i cant even say that its because your younger.

I wish I had some scientific answer, but I don't have anything more than I listen to my body. If my body says not to go to class (like last week), I don't. If it tells me I am too tired to lift weights, I call it a liar, and just lift lighter. The rest just falls into place, so I kinda lucked out; I have never been the type to sleep much - even before I had the second job, I would be up till 3am watching tv or playing games. One of my students just happened to be a bartender and just happened to know that the club across the street from him needed a new bouncer.

I am usually home from the day job long enough to help the oldest with his homework, and come from class just in time to put the youngest to bed. On the weekends, we'll have family time where we wrestle, go to the park, turn on the playstation, etc.

Like I said, it just kinda fell into place.

[GunnedDownAtrocity]

My rows were always bigger than my benches, but my bench sucks (I hate it). I actually thing my ohp was bigger than my bench.

GDA, you coming to Pittsburgh for Kumite? It's a 15$ spectator fee, however you can watch jiu jitsu, powerlifting, boxing, bueaty pagent, etc. Plus, you gotta support b-tree.

what date is it again? as long as im off i should be able to make it. i might even have some of my own guys out there.

[GunnedDownAtrocity]

I wish I had some scientific answer, but I don't have anything more than I listen to my body. If my body says not to go to class (like last week), I don't. If it tells me I am too tired to lift weights, I call it a liar, and just lift lighter. The rest just falls into place, so I kinda lucked out; I have never been the type to sleep much - even before I had the second job, I would be up till 3am watching tv or playing games. One of my students just happened to be a bartender and just happened to know that the club across the street from him needed a new bouncer.

I am usually home from the day job long enough to help the oldest with his homework, and come from class just in time to put the youngest to bed. On the weekends, we'll have family time where we wrestle, go to the park, turn on the playstation, etc.

Like I said, it just kinda fell into place.

word ... thanks for the answer. i think i just stress **** too much in general. its a shame i dont like weed anymore.

[IronFist]

machine where you pull bar down from behind your head, in front of you, and to your stomach


A pullover machine? For your lats, right? Those machines are awesome.

Just wanted to check into this thread and show some love. I was actually consistent with my lifting for the last month. I'm getting closer in strength to where I used to be. Of course, all your 1RMs are higher now than mine ever were, you jerkass, and you weigh less. So you're stronger than me relatively and absolutely, and I hate you. Except for bench. And weighted pullups. So eat my ass :p

(Except your bench relative to your bw is still higher than mine, so you win).

AND you get to train in bjj, so I'm jealous, too.

But you listen to good music so it's all good.

:D

[GunnedDownAtrocity]

ha thanks man. havent heard from you in a while. glad your lifting again ... your one of the people who helped me first get into it back in the day. i had to take some time off to do a little chemo, but by that point i was too addicted not to start back in as soon as i was well enough.

the pullover machine does indeed rock. i always hated on machines, but man they are kinda fun for warming up or recovery. you might be able to do some actual work on one or two of them too.

[IronFist]

ha thanks man. havent heard from you in a while. glad your lifting again ... your one of the people who helped me first get into it back in the day. i had to take some time off to do a little chemo, but by that point i was too addicted not to start back in as soon as i was well enough.

the pullover machine does indeed rock. i always hated on machines, but man they are kinda fun for warming up or recovery. you might be able to do some actual work on one or two of them too.

Thanks, man.

One of the things that I really like about pullover machines is that you can do independent left/right lat work, which is almost impossible on any other lat exercise. With lat pulldowns, you obviously can't do them one handed. If you change a lat pulldown attachment to a one-handed handle, you can do them one handed, but it still involves the biceps to a great deal due to the nature of the movement, and, unexpectedly, it involves the triceps a lot, too, due to how the elbow is being drawn back. You can do DB rows (the "starting the lawnmower" kind) one-handed, but that is going to involve the biceps as well, and typically people have horrible form (body momentum) on that exercise, too. But with a pullover machine, because the arm is in a fixed position and the elbow rests on a pad (at least on all the pullover machines I've ever seen), you can almost completely isolate the lats by removing biceps involvement. And you can do them on one side at a time, which is good for fixing imbalances. For some reason, my right lat is bigger than my left (it might be because I do pullups off-center or something), so I like that I can try and correct that with a pullover machine.

Oh, and pullover machines give me a WICKED rear delt pump :cool:

Ok, that's my speech on why pullover machines are awesome.

Of course, pullups/chinups are the best lat exercise IMO :)

So I'm assuming you're still training with that powerlifting crew?

[phoenixrising]

A back exercise I'm really enjoying lately (it actually works the entire posterior chain) is Romanian dead lifts. I go down to about my knee and let my shoulders sag forward/down, then at top position I pull my shoulders back and flat. You can really feel it around your shoulderblades afterwards. Be careful with your form on this one, though, make sure you keep your lower back flat and don't round it and don't go up in weight too quickly.

[GunnedDownAtrocity]

may 15th - tuesday

chest supported rows
50 x 8, 8
35 x 8, 8
switched grip on last to sets to isolate traps for warmup

pull over machine
120 x 10, 10, 10

deadlift
135 x 10
225 x 8
275 x 3
315 x 3
340 x 3 PR
375 x 1 PR
*i almost didnt even go tonight. my buddy decided to beat my last PR by 5lbs so i had to match him. i was going to go for 380, but im glad i didnt as 375 was as close to failing without actually doing so as you can get. i didnt hitch or anything though so i think it would have passed

barbell rows
95 x 8
115 x 8
135 x 5,5,5,4,4

muscle shrugs with 2 - 4 second hold
135 x 10, 10, 10, 10

chins
9, 4 (legs held 90 degrees on 4 set)

lat pulldowns
100 x 6, 8
80 x 12

db rows - lawnmower style
75 x 8, 7, 6

situps hanging upside down
15 x 5 + 5 without weight
15 x 3 + 3 or 4 without weight

i actually stretched tonight after shower!!!

[GunnedDownAtrocity]

..... and typically people have horrible form (body momentum) on that exercise, too.

hey dude ... i call that "english" :) i just thought the pullover machine was fun, but now i actually like it for a real reason.


So I'm assuming you're still training with that powerlifting crew?

DIRTY GYM DIRTY GYM DIRTY GYM
*takes shot*

[GunnedDownAtrocity]

A back exercise I'm really enjoying lately (it actually works the entire posterior chain) is Romanian dead lifts. I go down to about my knee and let my shoulders sag forward/down, then at top position I pull my shoulders back and flat. You can really feel it around your shoulderblades afterwards. Be careful with your form on this one, though, make sure you keep your lower back flat and don't round it and don't go up in weight too quickly.

rdl's do indeed rock. i always felt my hammies were targeted more than my back, but great exercise either way.

[GunnedDownAtrocity]

may 16th - jiujitsu

fun warm up ... running around mat various ways dropping into pushups and situps, pull mat and shrimp back, rolls, breakfalls, kartwheels, walking on hands.

knee bar work. standard kneebars with opponent on back and stomach, toe holds, compression locks, deathlock, and heal lock for when the knee bar doesnt go as planned.

sparred chris, aj, josh all for 3 mins but very long breaks as they were doing bull in the middle. i didnt get to do my bull rounds as it was after 9 and i had to get home to see adora before bed .. but to be honest i was getting so winded i wasnt all that dissapointed.

[SevenStar]

that's pretty much the same warmup we do.

[GunnedDownAtrocity]

may 18th - friday

squat
135 x 8
185 x 5
225 x 3
275 x 2
315 x 2

squat - high bar close stance
135 x 5
185 x 5
225 x 5

sl dead lift
135, 185, 205, 225 about 8 sets total in the 6 - 8 range

glute ham raises
7, 9, 10, 8

calf raises
stack x 10, 9
stack + adora x 10
stack + autumn x 8

seated calf raises
120 x 8, 7
100 x 10
80 x 12

situps off glute ham
25 behind head x 5,5,5

crunches hanging upside down
3 or 4 sets holding 15 db until failure and then dropping and bw to failure. 10 range total reps for most sets

standing cable crunches
80 x 5
60 x 8, 8

[GunnedDownAtrocity]

may 19th - saturday

bench
135 x 8
135 x 5
165 x 5
185 x 3
205 x 2
225 x 1
240 x 1 PR
225 x 2 PR
185 x 8 PR
165 x 10
135 x 12

incline db press
30 x 10
45 x 6, 8, 7

behind neck press
45 x 8
95 x 6
65 x 8, 7

dips
55 x 4, 5

curls
85 x 6, 4, 2, 1, 1, 2

skull crushers
85 x 1holy****
65 x 8, 10, 9, 7

hammer curl + rolling tri ext superset
hc 25 x 10; 35 x 6; 25 x 8, 6
rte 15 x 15, 12, 10, 9

rear and side delt raises
3 failure sets starting with 25s and dropping for 15s ... in the 12ish range total reps each set

behind back wrist curls
85 x 8, 8, 8

wrist curls
95 x 5, 4, 4

wrist curls to finger tips
65 x 8, 45 x 8, 8, 7, 6

reverse wrist curls
45 x 8, 6, 6

reverse curls
45 x 6, 6, 6

[GunnedDownAtrocity]

*took 5 days off. partly due to the fact that suzi was out of town and i didnt want to drag adora to the gym on weekdays and party because i really needed it. it was nice to be able to jog up a flight or two of steps without cursing.

may 25th - friday

squats - highbar atg
145 x 10
195 x 5
215 x 5
235 x 5
215 x 3 sets of 5

stiff leg dead lifts
135 x 8
185 x 8, 8
225 x 6, 6, 4

glute ham raises
10, 10, 8

leg extention machine
8, 10, 10, 8

calf raises
8, 10, 9, 8

seated calf raises
12, 10, 8, 8

[GunnedDownAtrocity]

may 27th - sunday

bench
135 x 8, 5
165 x 5, 4
185 x 3
205 x 2
225 x 1
250 x miss
225 x 1 + miss
185 x 8
165 x 10
135 x 12

seated behind neck press
95 x 4
75 x 8, 7, 6

front shoulder raises
45 x 8
30 x 8

incline db press
45 x 8, 6
30 x 8

db shoulder presses
40 x 8, 6, 6

delt raises - both ways
15s and 10s until failure for 3 sets

10 min break

dips
50 x 6, 4
*i was doing these for 3 sets of 8 with 50 ... need to test when im not as tired next bench day

bar curls
85 x 6, 5, 2, 2
75 x 7, 6, 3, 2

skull crushers
45 x 9, 8, 8

hammer curls + rolling tricep extentions superset
hc 25 + rte 15 ... 4 sets to failure. 8 - 12 range

wrist curls
85 x 10, 9, 8

wrist curls to fingertips
45 x 9, 8, 6

reverse wrist curls
45 x 9, 6, 7

reverse curls
45 x 6, 6, 3

[GunnedDownAtrocity]

may 29th - tuesday

deadlift
135 x 8
135 x 5
185 x 8
225 x 5
275 x 5 sets of 5
*was going for 3 sets of 8 ... took me off guard

reverse hyper
190 x 2 sets of 10

barbell rows
95 x 5
125 x 5
135 x 6, 5, 5, 4, 4
125 x 5

chins
5 with legs held 90 degrees
5 behind neck
5 bicep chins

db rows
70 x 7, 6
60 x 8

low cable rows
140 x 8
125 x 8

muscle shrugs - 4 second pause
135 x 10, 8, 8

[GunnedDownAtrocity]

may 30th - wednesday

jiujitsu

class got started late so in place of technique work we drilled a lot of basics. lots and lots of basics.

sparred josh for a good while, then chris, steve, and justin. i gassed pretty bad on the last three, but i didnt do as bad as i expected for my first night back in a while. ive had worse nights.

[GunnedDownAtrocity]

may 31st - thursday

judo
o-soto-gari
Ippon-seio-nage
ko-uchi-gari
o-uchi-gari
Uchi-mata
*repped each throw 10 times throwing on the 10th rep

boxing
2 three minute rounds with jon (not in a row)
i got hit in the head a lot.

[GunnedDownAtrocity]

june 1st - friday

squat - highbar atg
145 x 8
195 x 5
235 x 3
285 x 1
300 x 1 PR for highbar ... 25lbs under powerstance
225 x 5 sets of 5

glute ham raise
3 sets of 10

stiff leg dead lift
225 x 8, 7, 6

hammie curls
2 sets to failure

quad extentions
3 sets to failure

calf raise
2 heavy sets, 2 burnout sets

seated calf raises
2 heavy sets, 2 burnout sets

situps off ghr
20 x 10, 8, 8

situps - hanging upside down
3 sets 15lb db till failure + drop weight and go till failure

few sets frog kicks and standing cable crunches

[GunnedDownAtrocity]

june 5th - tuesday

squat
160 x 5
195 x 2 sets of 4
230 x 2 sets of 3
260 x 5 sets of 2

bench
120 x 5
145 x 4
170 x 2 sets of 3
190 x 6 sets of 3

db presses
40 x 10
55 x 2 sets of 10

squat
160 x 5
195 x 5
230 x 5 sets of 4

abs
situps off glute ham raise - 15 x 10
cobination of toe raises to bar and hanging frog kicks

[GunnedDownAtrocity]

last few lifting sessions....

june 8th - friday

deadlift
190 1x4
225 1x4
260 2x3
300 5x3

bench press
120 1x6
145 1x5
170 2x4
180 2x3
190 2x3
180 2x3
170 1x4
155 1x6
145 1x8
120 1x10

db flies
55 x 10
45 4 x 10

deadlift to knees
190 1x4
225 1x4
260 5x4

tuesday - june 12th

bench press
120 1x5
145 1x4
170 2x3
190 5x3

squat
160 1x5
195 1x4
225 2x3
260 5x3

bench press
130 1x5
160 1x4
180 5x3

db presses
45 5x10

abs
situps off ghr
15lbs 3x10

friday - 6/15/07

bench press
120 x 5
145 x 4
170 2x3
195 5x3

squat
160 x 5
195 x 4
230 2x3
260 5 x 3

bench press
135 x 5
160 x 4
180 5x3

db presses
55 2x10, 6
45 2x10

abs


tuesday - 6/19/07
deads off boxes
190 x3
225 2x3
245 4x2

bench
120 x5
145 x4
170 2x3
190 3x2
180 2x3
170 x4
145 x6
120 x8

deadlift
190 x4
225 x4
260 2x3
300 5x3

friday - 6/22/07

squat
160 x5
195 x4
225 2x3
260 5x3

bench
130 x5
160 x4
180 5x3

db presses
55 3x10
45 2x10

squat
160 x4
195 x5
230 4x4

abs
situps of ghr with 15lbs
3x10

[GunnedDownAtrocity]

june 25th - monday
meet prep

squat
135 x 5
185 x 3
225 x 3
275 x 2
295 x 1
315 x miss
***** me ... this was supposed to be my second lift as my current gym max is 325. **** **** **** ****.

[GunnedDownAtrocity]

june 26th - monday
meet prep

squat
135 x 5
185 x 3
225 x 2
275 x 1

bench
95 x 8
135 x 5
185 x 3
205 x 1

pull
225 x 3
275 x 2
315 x 1
***** ... this felt heavy. i want 325 for my second lift and 315 felt heavy as ****. not so much that id miss 325, but i dont think ill be going for 400 now. im ****ing worried about hitting my current max of 375. ****it.

[SevenStar]

It may have just been an off day. lord knows I've had my share of those.

[GunnedDownAtrocity]

i hope i feel better tomorrow man. i got to work till 5, weigh in at 5:15, and lift. bleh.

[GunnedDownAtrocity]

6/27/07 - wednesday
last meet prep day - meet this friday

sqaut
135 x tons of tripples working on technique
185 x tons of doubles
225 x 5 or 6 singles

bench
135 x tons of tripples
170 x tons of doubles
185 x few singles
215 x 3 or 4 singles

pull
135 x sets of 5
225 x tons of doubles and tripples
275 x few singles

*very light low intensity session. most people wouldnt train this close to meet anyway, but i loose my grove very quickly so wanted to come in and practice technique more than anything. taking tomorrow off.

[GunnedDownAtrocity]

been a while ... ill recap briefly and go into current routine.

meet
got 310, 225, 350 for 885 total. (http://www.rawpowerlifting.com/results/OH/2007%20Tri%20State%20Championships%20-%20Ohio.pdf) being that my best gym lifts are 325, 240, and 375 for 940 i wasnt stoked about this, but it was my very first meet and i learned some things. i lost more weight than i intended to (weighed in at 140.2 for the 148s) and wasn't prepared at all. hope to do better next time.

beach
right after the meet i went to the beach for a week with my family. here i focused on sprints, chins, pushups, dips from chairs, hanging toe raises from door frame (the door frame i did the chins and toe raises from actually looked out over the beach which was pretty cool). sprints were excruciatingly hard initially, but i was getting a lot more wind by the end of the week which was awesome.

mid july - present
after the beach i was really surprised at how great it felt to be in shape a little. i did sprints for the next week and made it a point to jog to my sisters house whenever i went to pick up my neice and nephew. i focused on bodyweight exercises along with bodybuilding style routines with a push, pull, legs split. keeping reps in the 8-10 range as heavy as i could go. pressing 185 for 6-8 and pulling 225 for sets of 10. when i got to the beach i was doing 100 pushups in sets of 50, 25, 15, 10. im now able to do 70, 30, 20 with shorter breaks which i thought was pretty good improvement in less than a month. that said i started feeling small and decided to go right into a 6 week bulking routine which will allow me enough time to make another small shred during good sprinting weather.

[GunnedDownAtrocity]

SQUATS AND MILK

August 6th - Monday

Pushups
70

Squat
145 x 20

Pullovers
25 x 20

RDL
135 x 8, 185 x 13

Pullovers
25 x 20

Incline BP
95 x12, 115 x 12, 135 x 10

Chins
15, 11, 4

Military Press
80 x 12, 80 x 12, 80 x 12

Hangin Raises to Bar
8, 8, 8

* Had SLD and RDL confused - will do SDL next workout. Grip gave out on rep 13 with 185 due to lack of knurling on my ****ty ass bar and excessive sweating. im working out in my basement due to chaotic schedule right now.

[GunnedDownAtrocity]

August 8th - Wednesday
*all squats throughout program will be oly style atg unless i punk out half way through in which case i promise to say that i am not stronger than a 5th grader

Pushups
72

Squat
150 x 20

Pullovers
25 x 20

SLDL
100 x 15

Pullovers
25 x 20

Incline BP
135 x 12, 135 x 12, 135 x 12

Chins
15, 11, 5

Military Press
85 x 12, 85 x 12, 85 x 12

Weighted Situps (off platform plates behind head)
12 1/2 x 10, 12 1/2 x 10, 12 1/2 x 10

*used a little english on last few militarys on last set. First time ive ever done sldsl - need to get the hang of them.

[SevenStar]

I figure you will get a kick outta this - louie simmons CALLED a friend of mine a few weeks ago. they talked on a forum online and simmons called him a few days afterward. He said they had lengthy discussion about training strategies, as my friend competes in strongman (one of the guys I was working out with last summer) and is also the strength coach of a local HS football team.

[GunnedDownAtrocity]

thats awesome man ... louie is the ****. i may give the west side style training a go after my next 2 projects.

[GunnedDownAtrocity]

August 10th - friday

Pushups
74

Squat
155 x 20

Pullovers
25 x 20

RDL
105 x 15

Pullovers
25 x 20

Incline BP
140 x 12 140 x 11 140 x 7

Chins
15 10 4

Military Press
90 x 10 90 x 10 90 x 7

Muscle Shrug (1sec Pause)
135 x 12 135 x 12 135 x 12

Bar Cur
80 x 8 80 x 6

Skull Crusher
65 x 12 65 x 12

Hammer Curl + Rolling Tri Extention SuperSet
25 x 12 15 x 12 25 x 12 15 x 12

Rolling Wrist Curl
65 x 12 65 x 12

Reverse DB Wrist Curl
35 x 10 25 x 10

[GunnedDownAtrocity]

WEEK 2

August 13th

Pushups
76

Squat
160 x 20

Pullovers
25 x 20

SLDL
110 x 15

Pullovers
25 x 20

Incline BP
145 x 12, 145 x 11, 145 x 10

Chins
14, 9, 6

Military Press
90 x 12, 90 x 12, 90 x 9

Weighted Situps (off platform plates behind head)
15 x 10, 15 x 10, 15 x 10

*started having extremely bad exertion headaches last week and hoped they'd go away after two days off. No such luck - seemed to bother me more with pushups than anything else including squats.

[GunnedDownAtrocity]

August 15th

Pushups
65

Squat
165 x 20

Pullovers
25 x 20

SLDL
115 x 15

Pullovers
25 x 20

Incline BP
150 x 10, 150 x 9, 150 x 7

Chins
15, 11, 4

Military Press
95 x 11, 95 x 9, 95 x 9

Weighted Situps (off platform plates behind head)
20 x 8, 20 x 8, 15 x 5 + 0 x failure

*did pushups last today to see if it was what was causing headache. Very mild headache during beginning of workout, but was tollerable. As soon as I got to the 60s in pushups I got a sharp pinching pain I the back of my neck and I stopped. A very sharp headache started and quickly subsided.

[Ford Prefect]

The Westside Template is really the anchor in my strength and conditioning routine. I vary my routine a lot, but ever since I worked a bit with Dave Tate about 6 or so years ago, the Westside Template or some variation of it ends up back in my routine on a regular basis.

[GunnedDownAtrocity]

i've always felt like id be jumping on the barwaggon (hahahahahahahaahahah), but then again there just might be a reason why theres a waggon begin with.

i gave wsfsb a very breif run a while back, but its not exactly tate approved and i didnt stick with it for long. i'll grab up an actual ws routine for first half of winter.

[GunnedDownAtrocity]

August 17th

Pushups 0

Squat
170 x 20

Pullovers
25 x 20

SLDL
120 x 15

Pullovers
25 x 20

Incline BP
150 x 10, 150 x 10, 150 x 7

Chins
15, 11, 5

Military Press
95 x 12, 95 x 9, 95 x 9

Muscle Shrug (1 -3 sec Pause)
155 x 12, 155 x 15, 135 x 12

Bar Curl
85 x 8, 85 x 6

Skull Crusher
75 x8, 65 x 10

Hammer Curl + Rolling Tri Extention SuperSet
35 x 8 +, 15 x15
35 x 8 + 15 x 15

Wrist Curl to Fingertips
65 x 12, 70 x 12

Reverse DB Wrist Curl + Reverse Curl Super Set
35 x 9 + 25 x 9; 45 x 10

*started off with squats again today after light warmup and by the end of the set I couldn’t feel any other part of my body besides the throbbing in my head. When I wracked it I laid on the floor and it felt like the back of my head was going to explode. I took 2 excedrine migrains previous to training just in case - by the time i got to benching the headache subsided to barely noticable.

*all military presses since first workout have been done strict style with no english.

*skull crushers with 75lbs caused sharp pain in my elbow, but 65 felt fine

[GunnedDownAtrocity]

WEEK 3

August 20th

Pushups 50*

Squat
175 x 20

Pullovers
25 x 20

SLDL
135 x 15

Pullovers
25 x 20

Incline BP
150 x 10, 150 X 8, 150 X 8

Chins
15, 13

Military Press
95 X 10, 95 X 10, 95 X 12

Weighted Situps (off platform plates behind head)
17.5 x 10, 20 x 8, 20 x 6 +10 x 3 + 0 x 5

*started off with pushups and chins. Headache actually started with warmup and made me stop at 50 pushups. Hurt quite a bit while doing chins and I actually decided against finishing session. About 10 mins later I felt better and decided to at least try and do my squats. Oddly enough the squats really didnt hurt my head all that bad and it was tollerable through rest of workout.

*This was my first taste of 20 rep squats - 16 was failure. the last 4 came inbetween at least 10 to 15 very labored breaths and were grinded out by will alone. i didnt really understand what was meant be breathing like a steam engine in supersquats until tonight.

*i see my regular doctor on wednesday and a doctor i train with on thursday regarding the headaches.

[GunnedDownAtrocity]

been too depressed to update. headaches got so much worse. during last wednesdays workout i made it to 15 in squats before running into the rack and collapsing on the floor from the terrible pulsing in my head. most of these all but completely subsided after a few minutes, but this ones stuck around for hours. same thing happened saturday during warmup and yesterday it happened to me while ****ing swimming.

i've seen a doctor about it, but the migrain medicine perscribed didnt touch it. im 99.9% sure its muscular ... it starts in the back of my neck and radiates out to the rest of my skull by the time it reaches the front. recently **** went extremely bad at work and i ended up on the phone 8-10 hours a day, six days a week, highly stressed, and without a headset. it was about a week later i noticed the first headache during SLDL's and every now and then id get one while doing pushups or chins but not squats. over the past 3 weeks its gotten to the point that sex (or at least the orgasim) or ****ting can also bring on a headache. at their climax the headaches are worse than just about anything ive ever experienced and can leave me useless for an hour or so. the only thing that touches it at that point is a combination of darvacet and beer ... and i cant keep doing that no matter how much fun it might be.

im left with no other choice but to rest a bit until it heals or i can get a medicine that will allow me to train. ive been alternating a heating pad and ice and ill be going for a massage asap.

[Ford Prefect]

It could very well be a symptom of over training.

Also, if it is muscular, you may want to try some muscle relaxers just to test your hypothesis. I was thrown from a car onto pavement when I was 17. Ever since, I get massive trap spasms when I drive for too long and the tension will also cause headaches. I tried muscle relaxers after going to a sports doctor, and when that eased the problem, I came up with ways to ease the tension naturally as I don't like being dependent on medication.

[sanjuro_ronin]

been too depressed to update. headaches got so much worse. during last wednesdays workout i made it to 15 in squats before running into the rack and collapsing on the floor from the terrible pulsing in my head. most of these all but completely subsided after a few minutes, but this ones stuck around for hours. same thing happened saturday during warmup and yesterday it happened to me while ****ing swimming.

i've seen a doctor about it, but the migrain medicine perscribed didnt touch it. im 99.9% sure its muscular ... it starts in the back of my neck and radiates out to the rest of my skull by the time it reaches the front. recently **** went extremely bad at work and i ended up on the phone 8-10 hours a day, six days a week, highly stressed, and without a headset. it was about a week later i noticed the first headache during SLDL's and every now and then id get one while doing pushups or chins but not squats. over the past 3 weeks its gotten to the point that sex (or at least the orgasim) or ****ting can also bring on a headache. at their climax the headaches are worse than just about anything ive ever experienced and can leave me useless for an hour or so. the only thing that touches it at that point is a combination of darvacet and beer ... and i cant keep doing that no matter how much fun it might be.

im left with no other choice but to rest a bit until it heals or i can get a medicine that will allow me to train. ive been alternating a heating pad and ice and ill be going for a massage asap.

Never mix drugs and alcohol, ever.
You don't have migraines, you have what sounds like "tension headaches".
It may be that as blood starts to flow, it creates tension in your neck, leading to headaches, it coudl also be a "sinus headache".
None of the symptoms sounds like migraine headaches at all.

Do squats cause them or not?
You say they don't, but before you said you "i made it to 15 in squats before running into the rack and collapsing on the floor from the terrible pulsing in my head."

which is it?

I don't understand your "issues" with resting.
What do you mean you are left with "no other choice" than resting?
Since when is resting a bad thing for you?

[stricker]

hope you get this sorted...

[GunnedDownAtrocity]

thanks man ... ive been feeling a little better and might try again tomorrow night. instead of jumping right back into the routine im going to go through some rounds on the exercises that seemed to bother me the least like presses, millitarys, and maybe some heavy tripples on squats instead of a high rep scheme as the headaches seem to be activated more by time under tension than intensity.

[GunnedDownAtrocity]

headaches got so bad i had to take about a week and a half off. saw two doctors, had an mri, they have no idea, im on butalbital, and i've made even better friends with beer.

since the headaches seemed to be caused more by duration than intensity i dropped the 20 rep squats and started a 5x5. i'm into the second week and the only time i had any problems was at the end of my longest day, and it was during curls. i was fine for squats, bench, and rows, but my neck cramped up and i started getting a headache during curls. go figure.

[GunnedDownAtrocity]

9/13/07 - Thursday
Squat 5 120
5 150
5 180
5 205
5 235
Bench 5 95
5 120
5 140
5 165
5 190
Row 5 70
5 85
5 100
5 120
5 135
Assistance:
Hypers 140 x 10 140 x 10
Weighted Situps 20 x 10 20 x 10
15 x 10 15 x 10

[GunnedDownAtrocity]

9/22/07 - Sunday
Squat
5 120
5 150
5 180
5 180
Military Press
5 70
5 58
5 100
5 115
Deadlift
5 185
5 215
5 250
5 290

[GunnedDownAtrocity]

adora
9/16/07 - Sunday
Pushups BW 3 x 10
Squats Broomstick 5 x 8
Military Press Broomstick 5 x 5
Pull Ups 2 x 2
2 x 1
1 x 2
Box Jumps 5 x 10
Static Hand Stand Holds 3 x Fail
Notes:
Its hard to say if ive ever been more proud of adora. Great workout, awesome focus. Pull ups were done in strict controlled style - reverse grip but touching mid sternum to bar. She even used chalk. 5 x 10 on box jumps were her idea - i was going to have her do 3 x 10. shes ready for higher box. The MP's arent something im tryin to develop at her age - she just wanted to do them with me using the broomstick.

[GunnedDownAtrocity]

9/18/07 - Tuesday

Squat
5 120
5 150
5 180
5 205
3 240
8 175
Bench
5 95
5 120
5 140
5 165
3 190
8 140
Row
5 70
5 95
5 100
5 120
3 140
8 100
Assistance
Weighted Dips 50 8,8,8
Bar Curl 95 4
65 8, 8
Hammer Curl 35 12, 10
Skull Crushers 65 10, 12
Rolling Tri 20 15, 12

[bodhitree]

Hope they figure out the cause of your headaches man, that sucks.

[GunnedDownAtrocity]

**** i didnt even see that you guys responded. i saw bodhitree's so i dont know how i missed the others. i check the forums a lot less when im not training as it depresses me.


It could very well be a symptom of over training.

Also, if it is muscular, you may want to try some muscle relaxers just to test your hypothesis. I was thrown from a car onto pavement when I was 17. Ever since, I get massive trap spasms when I drive for too long and the tension will also cause headaches. I tried muscle relaxers after going to a sports doctor, and when that eased the problem, I came up with ways to ease the tension naturally as I don't like being dependent on medication.

suzi actually had problems with her back at the same time and was perscribed muscle relaxers after the darvacet. i tried both, but only the darvacet seemed to actually work (in combination with beer). granted i didnt take the muscle relaxers for any period either ... i tried taking one here and there (2 or 3 total) and left it at that. stretching and such has definatley seemed to reduce symptoms though, so maybe im ahead to skip right to that.


Never mix drugs and alcohol, ever.
You don't have migraines, you have what sounds like "tension headaches".
It may be that as blood starts to flow, it creates tension in your neck, leading to headaches, it coudl also be a "sinus headache".
None of the symptoms sounds like migraine headaches at all.

Do squats cause them or not?
You say they don't, but before you said you "i made it to 15 in squats before running into the rack and collapsing on the floor from the terrible pulsing in my head."

which is it?

I don't understand your "issues" with resting.
What do you mean you are left with "no other choice" than resting?
Since when is resting a bad thing for you?

i know i shouldnt mix drugs and alchohol, but the pain was so bad i didnt care. i may be describing the symptoms poorly over the interweb, but after talking to two doctors im pretty sure they were migrains or at least "exertion stimulated tension headaches with migrain symptoms." sinuses shouldnt be an issue as the mri checked those out, but that was a thought too.

also my desecription on the triggers may have been a litle cumbersome. i was trying to describe a timeline. i got the first headache doing SLDL's and it was no big deal. the following week id get a pretty bad one while doing pushups or pullups, but it would peak and fade, and id be fine while squatting and pressing. by week 3 not only were squats an issue, but sex would trigger a migrain. not so much the act itself, but the orgasim. also taking a poop could trigger it.

resting is a bad thing for me.

[GunnedDownAtrocity]

WEEK 2

9/20/07 - Thursday
Squat
5 120
5 150
5 180
5 210
5 240

Bench
5 95
5 120
5 145
5 170
5 195

Row
5 70
5 95
5 105
5 120
5 140

Assistance:
Hypers 70 x 10 70 x 9
Weighted Situps 20 x 10 20 x 10
15 x 10 15 x 10
Notes:
started doing r. hypers with pause at bottom instead of continual swinging motion - much more dificult


9/23/07 - Sunday
Squat
5 120
5 150
5 180
5 180

Military Press
5 70
5 95
5 100
5 115

Deadlift
5 185
5 225
5 260
5 295

Assistance:
Weighted Situps 20 x 10 25 x 10
20 x 8 + 15 x 6

9/25/07 - Tuesday
Squat
5 120
5 150
5 180
5 210
3 250
8 180

Bench
5 95
5 120
5 145
5 170
3 200
8 145

Row
5 70
5 85
5 100
5 120
3 140
8 100

Assistance
Weighted Dips 50 10, 8, 6
Bar Curl 75 x 10 70 x 8
65 x 8
Skull Crushers 65 3 x 8
Wrist Curl to Fingertips 65 3 x 10
Reverse curls 45 x 10

[GunnedDownAtrocity]

WEEK 3

9/27/07 - Thursday
Squat
5 125
5 155
5 195
5 215
5 250

Bench
5 100
5 125
5 150
5 175
5 200

Row
5 70
5 95
5 105
5 125
5 140

Assistance:
Hypers 70 x 10 70 x 9

Weighted Situps 20 x 10 20 x 10
15 x 10 15 x 10


9/29/07 - Sunday
Squat
5 125
5 155
5 190
5 190

Military Press
5 75
5 95
5 105
5 120

Deadlift
5 190
5 230
5 265
5 305

Assistance:
Weighted Situps 15 4 x 10


10/02/07 - Tuesday

Squat
5 125
5 155
5 195
5 215
3 255
8 185

Bench
5 100
5 125
5 155
5 175
3 205
8 150

Row
5 70
5 95
5 105
5 125
3 145
8 105

Assistance
Weighted Dips 50 10, 8, 4

Bar Curl 70 10, 10, 9

Skull Crushers 65 3 x 10

[GunnedDownAtrocity]

Week 4

10/04/07 - Thursday
Squat
5 125
5 160
5 195
5 220
5 255

Bench
5 100
5 125
5 155
5 185
5 205

Row
5 75
5 95
5 110
5 130
5 145

Assistance:
Hypers 70 x 10 70 x 12

Weighted Situps 20 4*10

[GunnedDownAtrocity]

was going to start another training log, but i like the title of this one.

my most recent program was squats and milk, but unfortunately my gym shut down in the middle of the program and i didnt get to finish. i had a bent walmart special bar in my basement, which rolls on your back as soon as you unrack it, and i tried ... but it was a mistake. i went for 220 x 20 and the bar slipped an inch or more half way through the set. i finished the set, but as soon as i racked it i was certain that the bar was what caused the exertion headaches i was complaing about in this thread in the summer 07. 220 x 20 is decent for my body weight, but i know i could have gotten a little more if i could have continued training in the gym until the end of the program. not sure if i would have gotten to 250 x20 like i was shooting for, but i would have been a lot closer.

all for the best though . .. i now have a texas power bar in my basement, and my buddy gave me a bunch of equipment when he shut down the gym. the bar took a while to get to me so i didn't lift for nearly a month . .. as such my first few workouts will be pretty light. im going to do a body building phase and then probably go right into sheiko for a competiton in april

[GunnedDownAtrocity]

1/21

squats
up to 300 x 2
210 3 x 8

front squat
135 3x8

leg extentions (single leg) + leg curl
35lbs 3 x failure

ab wheel - 3 sets

* first night with texas power bar - felt great. took it easy as first night lifting since dec 31st and that was a half assed upper body night. last time i squated was in the basement - 220 x 20 with the ****ty bar. i made it, but about injured myself.

1/22
was going to do cardio and calves, but george called about the bench. ended up helping him move plates and what not until 2am. was decent workout especially for fingers.

1/23
curls 95 x 5, 75 x 6, 65 x 9
skull crushers 65 x 8, 85 3x10 (left elbow hurt a bit with close grip)
hammer curls 35s 9/10, 5/5; 25 x 10/10, 7/7
rolling tri extentions 35s x 10; 25s x 15, 13, 13
wrist curls 65 x 15, 15, 15
reverse wrist curls 65 x 12, 11, 10

[GunnedDownAtrocity]

1/26
*sprained my ****ing ankle . . . i doubt ill lose my temper like that at any point in the near future. all lifts done tonight seated . .. bench was done with feet on bench.

bench 135 x 8, 155 x 8, 7, 5 plus 135 x 2
butterflies (directly into a few db presses) 45s x 10 + 2; 35s x 10 + 2, 8 + 2; 25s x 12 + 6
seated overhead press 65 x 12, 75 x 8, 70 x 10
lateral raises 15s 3xfailure

*wasn't much of a workout, but i literally went from icing my ankle to lifting. it was funny when i got back on my crutches and realized that while i didn't compromise my ankle while lifting, i did completely exhaust every muscle id use to get around on my crutches. didn't quite think that one through.

1/28
curl 95x6, 75x10,7; 65x6 +45x8
skull crushers 85 x 10,10,5 +75 x5
hammer curl 40s x 6/6, 35s x 9/9; 25sxf + 15 sx 15
35s 5/5 + 25s x 5/5 + 15 x f + 10 x f
rolling tri extentions 35s x 9; 25s x 11, 7 + 15s x f
wrist curls 75 then 65
reverse wrist curls

1/29
rows 95 x 3x10
chins 3x8
db rows 40s 4x12
shrugs + db shrugs
135 +40s 15 +7, 15 +8, 15+6

*ankle is starting to get a little better . . . hopefully ill be squatting with it taped late next week.

[GunnedDownAtrocity]

2/1
bench (feet on bench) 165 3x8
overhead press 100 x 8; 95 2x8
butterflies 35s 3x12
pushups x 10, plate on back x 8, 7
db overheads 35s + 25s 3 - 4 sets to failure with each weight
latteral raises 15s + 10s 3 sets to failure

[GunnedDownAtrocity]

2/4
rows (very strict form) 95x8, 105x8, 8, 7
chins 10, 7, 5, 5
db rows 40s 10/10, 15/15, 15/15, 10/12 (need to figure something

out with standard weights for heavier dbs)
shrugs + db shrugs 155 + 40s x 15 + 10, 15 + 10
ab wheel (full pikes from standing - approaching straight at hips

at bottom) 6, 5, 3 + 12 hanging frog kicks

2/6
curls 95x7, 80x8, 70x9, 65x6+45x7
skull crushers 85 3x10
*pain in left elbow - close grip seemed to hurt much less
hammer curls 40s x 6, 3 - 35s, 25s failure drop sets
35s x 4, 25s 15s drop sets
25s x 8, 15s, 10s
rolling tri extentions 35s x 10, 7; 25s x 12, 6
wrist curls 75 x 15, F, F; 35s, 25s x f
reverse wrist curls 35s 25s
reverse curls 45

2/8
squat 205 3x8 (first night squatting since spraining ankle - took

it easy)
front squat 135 3x8
leg extentions 90 3xf
leg curls 90x6; 45 for 2 or 3 very quick sets - had to wrap up

[GunnedDownAtrocity]

2/9
deads 225 x 5; 275 2x5 (back rounded)
rows 115 3x8 (decent form)
chins 11, 6, 6
db rows 50 12/18, 12/12, 10/12
shrugs 185 10,10; 155 x 12
db shrugs 40s (3sec hold) 13, 15, 13

[GunnedDownAtrocity]

2/11
curls 95x8, 80 x9, 4; 70x 9 1/2, 65x7
skull crushers 90 3x10
hammer curls 40s x 7, 7, 6 +35s, 25s to failure on each set
rolling tri extentions 35s x 10, 9, 8
wrist curls & reverse wrist curls w/ dbs - 40s, 35s, 25s

2/16
sick all weekend - couldnt even concentrate on chemistry on friday. blowing blood out my nose today - monday. might have lifted, but took opportunity to do homework i fell behind on. im sure drinking way too much on valentines day didn't help me get better any quicker. probably can't train tomorrow as i have to drink beer at wju for psych experiment . . . even if im convinced its a placebo i probably wont get out of there until 11pm.

2/19
*still ****ing sick . . . coughing a bit while warming up, but i refuse not to lift tonight. taking it easy though.
bench 175 3x8
overhead press 95 3x8
butterflies 40s x8; 35s x 12, 9 1/2
db overheads 35s 3x10
lateral raises 25s x 6; 15s 2xf + 1 set 10s x f

2/22
*chest again simply to put the days back on track - sun/mon; weds/thurs (chest/back;arms/legs)
bench 185 3x8
overhead 100 3x8
flies 40s x 10, 8; 35s x 7 1/2
pushups 45 x 8,6; inclined x 10
db overheads 35s x 6,
laterals 15s 3xf
. . . . first decent session in weeks. should be back on track with just enough time to prepare for meet in april. decided to do a bodybuilding routine all up until a few days out. sounds odd, but it was this routine that finally got me past my bench and deadlift platue, plus gave me a 20lb pr on squat.

[GunnedDownAtrocity]

2/23

deadlift 255 3x5 (rounding a little - better than last time - focusing on traps helped)
rows 120 3x8 (english on last few reps of last two sets)
chins wide 7, 5; narrow x 6
db rows 3xf (12,10,10)
bar shrug +db shrug ss 185 12, 12,
40s 3xf (15ish)

2/25
squat 215 3x8
front squat 140 3x10
leg extentions 90 3xf
leg curls 70 x 6; 45 2xf

[GunnedDownAtrocity]

2/28
curls 95 x7 ; 75 x 10,9, 1o
skuls 95 3x10
hammer curls 40s x 8, 7, 7
rolling tricept extentions 35s x 3x10
calf raises on plate 135 x 12, 12, 12, 15, 15, 15
*first time with calf raises since way before spraining my ankle . . very light weight to test waters)
db wrist curls 35s and 25s for 3 sets
reverse curls with bar for three sets

[GunnedDownAtrocity]

3/1
bench 190 3x8
overheads 105 3x8
bflies 40s x 10,8; 35s x 10
db overheads 40s x 6 or 7; 35s x 11, 9
pushups 45 x 7, 5 1/2; feet elevated 2ft x 10
laterals 15s 3xf (not many - 10ish)

* tris were killing me from yesterday's workout, so im really happy i got what i went in for on the pressing movements. i let work screw up my training days which resulted in chest right after arms. i got all my days in, but i gotta be more careful about that.

[GunnedDownAtrocity]

3/3
deads 260 3x5 some rounding - hard to see vids. really need to setup platform so i can use texas bar, old bar getting harder and harder to hold on to. around 275 ill need straps.
bb rows 120 3x8
chins wide grip 9, 6, 6
db rows 40s 14/12, 10/12, 12/12
shrugs + db shrugs (2-3 sec hold) superset
190 12.12. 12
40s 12, 12,12

[GunnedDownAtrocity]

3/5
curls 95x 7; 80x8; 75x7; 65x10
skulls 100 x 10, 5; 95x 7
hammer curls 40s x 8,6; 35sx 8
rolling tri ext 40s x6; 35sx 10, 7
db wrist curls 35s and 25s for 3 sets
reverse curls with bar for 3 sets


3/6
squat 225 3x8
front squat 145 3x10
leg extentions 90x 8,9.10
leg curls with 2-3 second hold 45 x 10, 7, 3 (hammies cramped up so bad i went into laughing fits. the hold really kicked my ass)
calf raises 225 2 x 10 (tried 275, but was so tired i couldnt high bar it)
135 off plates 4x15
abs leg raises and frog kicks - fairly pathetic sets

[GunnedDownAtrocity]

3/8
bench 195 3x8
overheads 110 3x8
bflies 40s 10, 10, 7
db overheads 40s x8; 35x 10, 11
pushups 45 on back 9, 6; inclined one set to f
laterals 15s 3xf

3/9
deads
265 3x5 actually didnt look too bad
rows 125 3x8
chins 9,5,6
db rows 40s 15, 12, 10
shrugs + dbshrugs ss
185 x 12; 225 x 12, 11
40s with 3 second hold 3xf

[GunnedDownAtrocity]

3/11
squat 235 3x8
front squat 150 3x10
leg curls 45 8, 10, 10
leg extentions 90 x 3x10
calf raises 225 off plates 12, 12
135 off plates x 13
135 on ground 3x20

[GunnedDownAtrocity]

3/12
curls 95 x 8 1/2; 80 x 9, 7
skulls 100 10, 7; 95 x 10
hammer curls 40s 10, 10, 8
rolling tri ext. 40s x 7; 35s x 10, 8
db wrist curls 40s and 35s 3xf
reverse curls 50 x 12,12,12

[GunnedDownAtrocity]

3/15
bench 200 3x8
overheads 115 8,7, 7
bflies 40s 10, 10, 9
db overheads 40s x 9,10, 10 *had long break after first set - had to start fish
pushups *no one was here who could load a plate on my back and adora took to long to come sit on my back
inclined about 18in on handles - 13, 9, 8
laterals 15s 3xf

[GunnedDownAtrocity]

3/16
deads 275 3x5
rows 125 3x8 (forgot to put 130 on)
chins 10, 10 ,8
db rows 40s 3xf no break between sets
shrugs + db shrugs w/ 4sec hold superset
185xf; 225 2xf
40s 3xf
reverse rows 2x10
frog kicks 12,14,12
short bike ride (maybe just under 15mins)

[GunnedDownAtrocity]

3/18
curls 95 8 1/2; 80x 8, 8
skulls 100 3x8
hammer curls 40s x 9, 8, 7
rolling tri ext. 40s x 8; 35s x 9, 10
db wrist curls 40s & 30s 3xf
reverse curls 55 x 12, 12,8
20 min bike ride; hanging and stretching
*several exercises went down a rep or two at the same weight, though i did complete the workout in a much shorter time than last week. really need to drop

the skulls as they are killing my elbow.

3/19
squats 245 3x8
front squats 155
leg extentions 90 3x10
leg curls 45 3xf w/ hold
calf raises (between sets of ext/curls)
135 x 15; 205 5xf (12-15 range)
27 min bike ride (same distance, but took it easy after just doing legs)
leg raises 3xf and stretching

[GunnedDownAtrocity]

3/21
25 min bike ride

3/22
bench 205 3x8
overhead 115 8,8, 7 1/2
db flies 40s 12, 9,9
db overheads 40s 3x10
pushups 12,11,10
laterals 15s 3xf
*bench and overheads felt solid as **** tonight.

[GunnedDownAtrocity]

3/23
deads 285 3x5
rows 130 3x8
chins 9,10,9
db rows 40s 3xf without rest (15ish, 12ish, 10ish)
shrugs + db shrugs w/ 4 sec hold ss
225 3xf (15ish); 40s 3xf (15ish)
4 sets leg raises and frog kicks

3/24
20 min bike ride

3/25
squats 255 3x8
front squats 160 3x10
leg curls 45 x 11, 9, 7
leg ext. 95 10, 10, 10
calf raises 185 x 20, 15, 13, 11, 11, 13
25 min bike ride
v ups with 25lb db x 10,8,7
hanging + stretching

3/26
curls 95x8; 75x 9, 5 - wrists hurting, burning out. good this is last arm day before meet. sad not to hit 95 x 10 though.
skulls 105 3x8 * last time for long time
hamer curls 40s 3x10
rolling tri ext. 40s x9; 35s x10,10
db wrist curls 40s + 35s 3xf
reverse curls 60x8; 55 x 10,10
25 min bike ride - added bridge
frog kicks 3xf and stretching

3/30
bench 210 3x8
overheads 120 3x8
bflies 40s 3x12
db overheads 40s 12, 10,
inclined pushups on handles 8, 13, 9
lateral raises 15s x 3xf
deep stretches
25 min bike ride (including bridge)
v ups with 35lb db 10, 6, 5
frog kicks 3xf

[Vash]

**** you are a strong little mother****er.

[GunnedDownAtrocity]

3/31
22 min bike ride (including bridge)

4/1
300 3x5
rows 135 3x5
chins 9, 10, 8
dbrows 40s (no rest beteen sets) 3xf
shrugs + db shrugs w/ 4 second hold ss
235 3xf (12 range)
40s 3xf (10-12 range)
25 min bike ride (including bridge)
3 sets frog kicks
hanging w/ 40lb weight about 80 seconds
stretching

4/2
25 min bike ride

[GunnedDownAtrocity]

**** you are a strong little mother****er.

thanks man. ive done better in the past on most lifts, but bench 210 3x8 was a PR by one rep. tonight is squat 270 3x8. if i get it, it will also be a pr.

[GunnedDownAtrocity]

4/3
squats 270 x 8,6,8 (no belt) PR
front squat 165 x 3x10
leg curls 45lbs 3x not many
leg extentions 90lbs x not many
calf raises 185 x 12, 5x15
30 - 35 min bike ride (same distance including bridge, but took my time and i was working against the wind)
vups with 35lb db 10, 8, 4
frog kicks 2xf

[GunnedDownAtrocity]

4/6
*last heavy bench session before meet

bench 215 x 8,7 PR (skipped 3rd set as it just felt like the right
thing to do 5 days out from the meet)
squat up to 295
dead up to 345
bench up to 225 paused
265 x 1 PR
275 x miss (i think i would of had it if i would have just went for it first)

*i realize that setting a pr might not be the best thing to do before a meet, but it was touch and go, and i really think it helped me mentally more than it hurt me physically.

[GunnedDownAtrocity]

270 x 8 (1st set of 3)

http://www.youtube.com/watch?v=1tCxM97wgDI

[Vash]

Good luck at the meet. Not that you'll need it, apparently.

[GunnedDownAtrocity]

thanks man. i just hope i make weight. i've never cut this much water weight for a weigh in before, but i've done everything exactly by the book. ive have had very little sodium (my food normally sparkles man ... know how bad chicken and steamed veggies suck without salt??), no dairy, nothing with flour in it since monday and ive been drinking two gallons of water a day. i was 157 before a poop this morning so im within 9lbs. ill cut all water and food for 24 hours before weigh in, and then have about 22 hours to refuel.

im just hopin i can hit a pr in squat. i havent had more than 300 on my back in a few months and im hoping to hit 375. last time i ran 3x8 on squats it translated in a gym pr so this is kind of a gamble.

[GunnedDownAtrocity]

5x5 advanced

* i didnt log the first week or so of the program. im a little less disciplined about the logs when i have an excel spreadsheet with all of my lifts planned out; however, i realized its nice to be able to go back and look at notes and what not.

4/29
squat 260 5x5
bench (162, 175, 188, 201, 214) x 5
row (91, 98, 105, 112, 119) x5
good mornings 135 2 sets
vups with 35lb db - 10,10,7,6

5/3
squat (212, 229, 246, 262, 280) x5
bench 200 5x5
rows 110 5x5
bar curls 95x6
hammer curls 40s 3x9
cg bench 145 3x10

5/6
squat 285 5x5
bench 185, 195, 210, 225)x5; 240x3 (called for 237 - should have done 235 . .still pr)
rows 100 x **** my back hurts. i really wasnt sure if i was going to be able to squat tonight - decided to play it safe since i got the big two out of the

way.

5/8
squat 245 5x5
dead 305 x 5, 4 *way to go dip****. i just made whatever was wrong with my back 10x worse. i kept pulling in terrible form on the second set, and really

strained my lower back. i was able to finish the workout minus deads, but it will be a while before i can do deads or rows.
overheads 120 3x5, 1x10
chins w/ 25 6, 8, 6

*skipped sunday to heal and study for finals, plus mothers day

5/14
squat 5 x (235, 255, 275, 290, 310)
bench 220 5x5
*no rows - surprised i felt ok squatting
hamer curls 40s 12, 10, 10
cg bench 150 12, 12, 8

[Vash]

Dude, I know I've kinda glamorized the whole "****ed up back" thing, but I should tell you . . . it sucks.

Be careful, God ******.

Good numbers, btw.

[GunnedDownAtrocity]

thanks man . . . and i'm definitely being careful now. i can tell the strain is entirely muscular . . . i got lucky this time and i've learned my lesson.

i think i might have created a muscle imbalance by favoring the squat for so long. my legs are able to push more away from the floor than my lower back can handle. i gotta address this as soon as i heal up.

[GunnedDownAtrocity]

5/15
squat 300 5x5
bench up to 225 x 4 (was supposed to go up to 250x5 ... wasn't happening today)
good mornings with just the bar
skipped abs cause im lame
*still no rows until back heals

UnderTheBarTraining Tip: pull your toes slightly up when deadlifting

5/21
squat 135 2x10
deads 95 x 10, 135 2x8
romanian and stiff leg deads with 95 for few sets
rows 95 2x6
chins
bench 135x30
hanging situps (upside down) and a few hanging leg raises

*everything was going great for the deload workout, and my back was actually feeling better at the end of the workout than it did at the begning. then while stetching my hammies i noticed my lower back was really feeling the stretch. thinking i was doing myself a favor i held the stretch for a good 60 seconds. immediately afterwards my lower back felt more strained than it was when i originally injured it. im ****ed, but i have to stop the advanced 5x5 half way through. im going to do a bench program with a bodybuilding split that focuses on rehabbing my lower back while still going heavy on bench. first injury in two years . .. ****ing sucks.

[sanjuro_ronin]

5/15
squat 300 5x5
bench up to 225 x 4 (was supposed to go up to 250x5 ... wasn't happening today)
good mornings with just the bar
skipped abs cause im lame
*still no rows until back heals

UnderTheBarTraining Tip: pull your toes slightly up when deadlifting

5/21
squat 135 2x10
deads 95 x 10, 135 2x8
romanian and stiff leg deads with 95 for few sets
rows 95 2x6
chins
bench 135x30
hanging situps (upside down) and a few hanging leg raises

*everything was going great for the deload workout, and my back was actually feeling better at the end of the workout than it did at the begning. then while stetching my hammies i noticed my lower back was really feeling the stretch. thinking i was doing myself a favor i held the stretch for a good 60 seconds. immediately afterwards my lower back felt more strained than it was when i originally injured it. im ****ed, but i have to stop the advanced 5x5 half way through. im going to do a bench program with a bodybuilding split that focuses on rehabbing my lower back while still going heavy on bench. first injury in two years . .. ****ing sucks.

Sucker...
LOL !
You know, exercise isn't money where more is better, especially ST and stretching.
Stretch till you feel the tightness, perferably AFTER ST, hold for 5 full breathes at the most and release.
:rolleyes:

[GunnedDownAtrocity]

Sucker...
LOL !
You know, exercise isn't money where more is better, especially ST and stretching.
Stretch till you feel the tightness, perferably AFTER ST, hold for 5 full breathes at the most and release.
:rolleyes:

i appreciate the advice, but training in general isn't something im new to. i happen to know a little bit about strength training. i'm not entirely sure why you stressed stretching after lifting either. i indicated that i was stretching following my lifting session. i always do dynamic stretching during my warm ups and static stretching after training. as for the long holds, a few months ago i began using the stretching techniques advocated by the doggcrap regimen, and i've had a lot of luck with them. holding a stretch for sixty seconds after heavy lifting has noticeably improved my recovery time and reduced doms. i would have never thought that stretching in any way would aggravate an injury where light lifting hadn't, but lesson learned.

also, i do admit that i am an idiot for trying to train through an injury instead of allowing it to heal properly. i should have cut heavy squatting out two weeks ago and i'd probably be healed up by now.

[GunnedDownAtrocity]

5/22
bench 195x6; 210 2x5, 210 2x4
bflies 40s 10,10,8
hammer curls 40s 10, 7; 35s x 8
pushups (on handles, feet inclined about 20in) 12, 11, 7
con curls 35s 6/7; 25s 8/10,
cg bench 155 x 8; 150 x 7; 135x7
wrist curls 40s 12/10, 40s + 35s x f, 35s+25s x f; 25s x f
reverse curls 45 3x12

[GunnedDownAtrocity]

5/23
*woke up still drunk and went kayaking for my first time. we were out there for two or three hours. it was more difficult than i thought. got back to the house around 4pm and tried to lift, but i still hadn't eaten more than a caffine pill (though i did have a great deal of water and gatorade). i did overheads for 3 sets of 8 (105 or 115) and just about passed out. im not 19 any more.

5/27
bench 220 2x3
235 2x2 (the first rep of the first set was all over the place, but good form with decent bar speed on the rest of the reps. felt very heavy though)
260 x negative - about 7 seconds
overheads 115 3x8
db overheads 40s 3x12
close grip bench 155 x 8; 135 x 12, 10

[GunnedDownAtrocity]

5/29
weighted chins 25 3x8
bar curls 80 x 8,8; 70 x 9
hammer curls 45 + 35 drop set; 35 + 25 2 drop sets
narrow grip chins x 6 - bis fried
wrist curls 95 4 x 6ish
reverse curls 65 3x8ish

5/31
bench 195x6; 210 2x5; 220 2x4
overheads 120 8,8,7
db overheads 40s 3x10
close grip bench 145 x 6, 8,8,8
db lateral raises 15s 3xf
*reps will be dropping on many accessory exercises. i have begun to use explosive concentric movements followed by slow ecentric phases. this approach destroyed my arms so im trying it on most other movements such as cg bench and db overheads. regular overheads and all other main lifts are done as normal.

[GunnedDownAtrocity]

6/3
bench 235 2x3; 245 2x2; 275 x negative
bflies 40s 3x12
pushups (inclined & on handles - explosive concentric) 15, 12, 12
overheads 125 3x6
db overheads 40s x 12, 11, 11
laterals 15s 3xf

[GunnedDownAtrocity]

6/4
*all lifts with explosive concentric and slow ecentric
bar curls 80x6 (too slow) 70x10,8; 65x6
cg chins 145 x 10, 10, 7; 135 x 135x9
hammer cursl 45 + 35 drop (7/3); 35 + 25 x 2 sets
wrist curls 100 x ouch; 95 x 3 sets (i think i need to warm up on these)
db wrist curls
concentration curls
- superseted togeather - with concentration curls i did one set explosive followed immediately by a grind set. db wrist curls were slow and controlled
reverse curls 70, 70, 65, 45

6/8
bench 200x6; 210 2x5; 235 x 5 PR (235 was a failure set - since i got 5 i actually have to move the intensity of the program up woot woot.)

overheads 135 x 6,5,6

*i had a multitude of reasons to skip training completely tonight . . . we had just gotten back from NY 3am the night before, ran around all day, and i had a guest in from out of town. i hated to cut the session short, but at least i got the big two in.

[GunnedDownAtrocity]

6/11
bench
240 2x3;
265 x miss (not sure what happened here - it didnt even come off my chest - reversed the program back to its original intensity);
260 x 2, 1 PR (i dont think i took a long enough brake between sets - going to continue with the program at the original weight)
285 x negative ; 290 x negative (both around 9 seconds)

overheads 135 7, 6, 5
db overheads 40s 3x12
cg bench (explosive) 145 x 10,10,9
1 armed tri extentions 25 x 4 sets

[GunnedDownAtrocity]

6/12
*first night testing out back
squats 135x10, 185 2x5; 135x10 - some discomfort in lower back. im getting ****ed, but hopefully its nothing.
bar rows 95 3x8
front squats 95 3x6
cg chins 8,8,6
romanian deads - 1 set w/ 95
gmornings w/ 10lb plate 3 sets

6/14
bench 220 2x5
245 x 2, 3, 3
overheads 135 3x5
blies 40s 3x12
incline pushups 3xf
romanians
legs raises 3xf

6/17

bench
245 2x3
275 x miss
270 x 1 - ugly as hell - this was about to ruin my night
275 x 1 PR - this wasn't part of the plan, but i couldnt let the night pass without hitting two plates and a quarter for a PR.
300 x negative - about 9 seconds, but the last quarter was pretty much dropped on my chest

6/19
oh presses 135 x 6,5,5
cg presses 135 3x12
curl 110 x 1 (tried for 135 just screwing around)
single arm tri extentions 25 3xf
db oh presses 40s x 8, 11, 12

bench 235 x 5, 4
255 x 2 (Missed 3)
250 x 2 (missed 3)
250 x 0
db flies 40s 3x12
inclined pushups off handles 4x12ish
cg bench 135 4xf
single armed tri extentions - 25 3 sets
leg raises

6/26
squat 155 3x10
lunges 130 x 12, 9, 11 steps
chins 3x10
sldl 135 3x10
curls 100 x 2; 85 x 10, 7; 80 x 7
hammer curls 40s 1 set and 35s 2 sets
wrist curls 35s and 25s - 3 drop sets
reverse curls

6/28
bench
250 2x3
275 x miss
270 x miss
260 x 1, 1
ab work
*strained my god ****ed wrist last workout ... woke up yesterday not able to move it at all. i wrapped it, and i dont think it really affected my bench . . . i just don't think this program and i are jiving. there's no way im hitting 300 in two weeks . . . might set it to hit a 10lb pr or just scrap it. will decide before next session.

[GunnedDownAtrocity]

6/30
squat 175 3x10
lunges 135 (steps) 10,10,12
leg extentions 90 3x10
leg curls 45 3x9
calf raises 135,185,225
light ab work

7/4
arm day while nursing wrist
hammer curls with 35s and 25s
concentration curls 35s and 25s
cg bench 135
single armed tri extentions 25s
all movements 4-6 sets

7/6
first day of ed coan bench prog. will be slowly working squat and dead back up to pre injury numbers.

bench 190 2x10
cg bench 170 2x10
incline 155 2x10
ab work
*didn't work in anything else as it took me about 25mins to figure out how to fabricate an incline using a campered bar across the bar catch (the regular bar made the incline too steep) and then figure out a way to unrack the **** thing without killing myself).

[GunnedDownAtrocity]

7/9
squat 195 3x10
lunges 133 3 runs; 12 steps each run
leg extentions 90 3x10
leg curls 45 3xf
calf raises 225 1 set; 275 4 sets

7/11
bench (with feet on bench) 160 2x10
dips 2x10
flies 40s 3sets
quick swim for rehab - this workout was actually dificult to complete . . . most difficult day of tower climbing ever. ever.

7/12
bench 190 2x10
cg bench 170 2x10
incline 155 2x10
single armed tri extentions
flies
ab work


7/13
deadlift up to 315 for two singles - back feels good
sldl 135 3x5
chins 10, 10 , 6
overheads 95 2x12
front raises 15s 2x12
lateral raises 25s 2x10ish
bent laterals 25s 2x10ish
bent rows 80 2x15 (rehab)

[GunnedDownAtrocity]

7/16
squat 225 3x10
lunges 138 3 trips 10,10,12
leg extentions 90 3x12
leg curls 45 3x12
calf raises 275 and 285 for 4 sets

7/18
bench (feet on bench) 165 2x10
dips 12, 9
flies 40s 2x10
hammer curls 40s, 35s, 25s, 15s 3 drop sets
single armed tri ext 35s
concentration curls 35s and 25s
reverse grip skulls 45 x 12,12,15
reverse curls - no go - wrist still ****ed up

[Vash]

I think you posted it before, but I don't remember, and I'm too lazy to search for it.

How does the feet on the bench change the movement for you?

I don't bench at all, haven't for about 6-7 years. Looking to start in the next few months, though.

[GunnedDownAtrocity]

it completely takes out leg drive, and it also eliminates the arch which increases the range of motion of the movement. basically it isolates the chest and makes the movement more difficult. in the context of this program the movement is used to flush the chest with blood and aid in recovery. i wouldn't replace standard bench with it, except for when i sprained my ankle, but its a great assisstance/recovery lift.

[Vash]

Very cool. Thanks. In high school, the otherwise competent coaches espoused the feet-on-bench technique for "ab tightness." Good to know it also has a more direct training effect.

Me, I've never had a "good" chest work out. EVER. I mean, yes, for years I've been unable to do direct chest work, but I don't recall ever having a pump even.

Plus, I have odd origin points for the pecs. Got at least an inch of sternum between them. Even when I've had decent development.

[GunnedDownAtrocity]

dude . . . the titty burn is awesome.

on chest day on a past routine id do bench 3x8 (worked up to 215), incline bench, db bench, flies, and then weighted pushups or pushups off the handles with feet elivated. shoulders were also on the same day so id do overheads (heavy 3x8) and various lateral movements.

that workout kicked my ass, and i always got the titty burn.

[GunnedDownAtrocity]

7/21
bench 200 2x8
cg bench 175 2x8
incline 165 2x8
*might have done a few other chest movements, but chad and i didnt even get off our last job until 7:30pm - had both already worked over 10 hours outside without much food. no biggie though - all main lifts for program completed.

7/23
squat 235 2x10
lunges 143 2 trips, 8 and 9 steps * had to clean them myself this time as no partner . . . makes a big difference vs. just having them handed to me

front squat 135 2x8 *took it easy until i see how my back handles them
leg extentions 95 3x10
leg curls 50 3x10
calf raises 225x8; 290 x 8,6; 275x8
sldl (rehab) 95 2x12
rows (rehab) 65 2x12
*using an ed coan peaking routine for squat, which will be very similar to the bench routine, but i used 350 instead of 375 for max. gave me numbers i felt were more managable, and will still end with a 15lb pr, which im fine with. felt like the first decent leg workout since i hurt my back.

[GunnedDownAtrocity]

7/24
deadlifts 275 3x3 (maybe 4x3) 185x10 (back feels lil wtfdude, but no sharp pains or anything)
chins 3x10
overheads 100 2x12
front raises 15s 2x12
lateral raises 25s x 10, 12
good mornings (rehab) 95 x 8, 10
bent laterals 25s x 10, 7 is whooped

7/26
bench (feet on bench) 165 2x10
dips 2x15
flies 40s 3x12
hammer curls 40s 10,9; 35s 11,
concentration curls 35s 10, 8; 25s `12, 12
skulls 65x12 *can already feel elbow acting up
reverse grip skulls 45 2x15

7/27
bench 210 2x8
cg bench 185 2x8
incline 175 2x8
romanian dl 205 x6; 135 2x10
frog kicks 3 sets

7/30
squat 235 2x10
lunges 148 x 2 trips - 10 steps each trip
front squats 135 2x10
leg extentions 95 3x12
leg curls 50 3x10
calf raises 225 x 4 sets

[GunnedDownAtrocity]

7/31
deadlift 275 3x4; 190 x 10
overheads 105 2x12
chins 11,9,9
db overheads 40s 2x12
gms 105 2x10
rows 95 2x10
front raises 15sx12; 25sx8
laterals 25s 2x9
bent laterals 25s x6; 15s 2sets

8/4
bench 220 2x5
cg bench 195 2x5
incline 180 2x5
sldl and good mornings with bar 3x15

8/9
bench (feet on bench) 165 2x10
dips 2x15
flies 40s 3x10
sldl and good mornings with bar 2x15
reverse hypers off dip station 2x10
hanging

8/11
bench 230 2x5
cg bench 205 2x5
inclines 190 2x5
sldl w/ bar 1x15
gms w/ bar 2x15
reverse hypers 3x9
behind neck tri ext w/ bar 65x12 - not sure about this movement
skulls 65 x 12, 9,9
tri kickbacks 25x 10,10; 15X7,7sx
*****ed back pretty good last back day. will squat again on thursday and see how that goes. getting sick of this. every summer its something.
*trying skulls again, but with very strict attention to form. touching bar at the very top of my skull instead of the middle of it, which is keeping my humerous more perpendicular to the ground, and this seems to help the pain in my elbow.
*its becoming clear why some people decide to juice.

[Ford Prefect]

7/31

*its becoming clear why some people decide to juice.

Because there is millions of dollars on the line? Dunno, dude. Juicing and the potential side effects isn't worth it for recreational guys.

Been a really long time since I visitted this site. You get injured?

[GunnedDownAtrocity]

8/15
bench (feet on bench) 170 2x10
dips 2x15
flies 40s 3x12
hammer curls 40s 4 sets
concentration curls 35s and 25s
skulls *extremely narrow grip hurts way less
gms, sldls, reverse hypers
cg bench press 155 for 3 high rep sets

8/18
bench 240 x 5,4
cg bench 215 2x5
incline 200 2x5
sldl & gms one set with bar
frog kicks 3x15
reverse hyper
hanging

8/20
squat 240 3x8
leg extentions 95 4x10
leg curls x 50 10,10,6,5
calf raises 225 4x12
frog kicks 3x12
short bike ride
stretching / hanging / reverse hypers

[GunnedDownAtrocity]

Because there is millions of dollars on the line? Dunno, dude. Juicing and the potential side effects isn't worth it for recreational guys.

Been a really long time since I visitted this site. You get injured?

yeah, repeatedly.

first i sprained my ankle, then i ****ed up my wrist, then i pulled something in my lower back that refuses to heal. thats the only reason i mentioned the juice. im just frustrated and want to heal up. i dont judge those who juice as long as they are up front about it, but i personally wont mostly because of my previous health issues, and partly due to pride.

ive made good progress since i last seen you round these parts though. currently at 375/275/380. if i hadnt injured my back i really think id be really close to a 4 plate squat by now.

[GunnedDownAtrocity]

8/22
bench (feet on bench) 170 2x10
dips 2x15
flies 40s 3x12
pushups (feet elevated) 3x10
hammer curls 40s
concentration curls 35s
skulls 65 3 sets
cg bench 160 3 sets
frog kicks 3x12
short bike ride
reverse hypers / stretching / hanging

[GunnedDownAtrocity]

8/25
bench 250 2x3
cg bench 220 2x3
incline 205 2x3
frog kicks & reverse hypers
stretching

8/27
squat
245 3x8
leg extentions 10 4x10
leg curls 55 4x10 (fast eccentric and explosive concentric - more comfortable on posterior knee)
calf raises 225 4x12 (varried foot positions)
frog kicks 3x12
reverse hypers
stretching

8/28
overheads 135 4x6
db overheads 40s 3x12
laterals 25s
bent over laterals 15s

8/29
bench (feet on bench) 170 2x10
dips 2x15
flies 40s 3x12
pushups (feet elevated) 3x12
hammer curls 40s x 12, 10, 10,
concentration curls 35s x 4,6; 25s x 10, 9
cg bench 165 10,8; 155 x 8; 135
skulls 65 3x12
frog kicks 3x12
reverse hypers, stretching, haning,

9/2
bench 260 x 2,3
cg bench 230 2x3
incline bench 215 2x3
frog kicks 3x15
reverse hypers, stretching, hanging

[GunnedDownAtrocity]

9/4
squat 250 3x8
leg extentions 110 3x12
leg curls 55 3x12
frog kicks 4x15
*no other work today. almost fell of the tower earlier .. . only got in session to blow off some steam. needed to spend time with family.


*after screwing up my shoulder to the point where i could no longer bench i decided to take two weeks off entirely. after this period ill start into a bodyweight routine. im going to focus on core strength, conditioning, and rehab for several weeks before getting back under the bar. its difficult, but i believe it's necessary at this point. my lower back and wrist still haven't healed, and now i've added a third injury to the mix.

9/19
*went with scrappers bodyweight routine
pushups - pyramid up to 12 and back down
diamond pushups x 25
pull ups - reg, narrow, wide grip - pyramid up to 2 and down on all 3 grips
dips 4x10
hindu squats 4x25
bootstrappers 4x25
lunges - 4x20
crunches x20
side crunches x 20 each side
sit and tucks x 10
sit and tucks each cheack x 10
flutter kicks x 25
6in crunches
stretching
neck movements and bridging

*holy hell, i thought this was going to be easy. the uppper body portion wasn't very demanding and ill have to alter that a little. possibly do the pushups off the handles and incline my feet for greater range of motion while keeping the difficulty the same or better. on my 3rd set of hindu squats i pretty much fell over. i
got down and couldnt get back up. i finished the sets, but took me a while. the entire workout took too long also. i imagine i should get this done in 45 mins or a little under. it took me the better part of two hours tonight. ill keep that in mind next workout.


9/21
incline pushups on handels - pyramid up to 12 and back down
diamond pushups x 19
pull ups - reg, narrow, wide grip - pyramid up to 4 and down on all 3 grips
dips 10,10,10,9
hindu squats 4x25
bootstrappers 4x25
lunges - didnt realize i forgot these until making log later :(
crunches x20
side crunhes x 20 each side
sit and tucks x 10
sit and tucks each cheack x 10
flutter kicks x 25
6in crunches
reverse hypers 3 small sets
stretching, neck movements, bridging
- just kind of getting comfortable with the bridge - going to work more extensively on my off days starting tomorrow.

*much better time this round. about an hour and fifteen minutes. i did much better overall and i can see that ill not be on this program for more than a few weeks. ill try to get it down to 45 mins before i stop. my shoulder is killing me today, so im not sure if i should have stuck to regular pushups or kept the pullups
at pyramids of 2. it hurt while doing the pullups, but i pushed through it which seems to be my bane. i think i may check my ego, go back to what the program originally called for and just work on getting it done faster. im just not accustomed to that mentality.

[Mr Punch]

Suspect the narrow push-ups may be causing the shoulder pain (diamond). Puts a lot more stress on your delts and at a bad angle too (if you'd damaged it doing bench). Dunno what I'm saying tho, you know way more about this malarkey than I do! :D

IIRC Scrapper has Hindu push-ups (dive-bombers) in one of his routines: you should avoid those like the clap too if you have any shoulder probs.

Narrow grip pull-ups should stress your shoulders less than wide: wide are notorious for shoulder damage.

I hear you with the squats: it was always the boot-strappers that got me on Scrapper's workouts tho.

[GunnedDownAtrocity]

thanks for the advice man. i used to think i knew what i was doing, but now im all banged up, so maybe i dont know as much as i thought.

i beleive it was the wide grip pullups that caused my shoulder to flair back up. the good news is that it went away within a day or two, and actually feels better since my last workout. i did stick to pushups on the floor and chins up to two though. its a weird place to be .... pyramiding pushups and pullups like this almost feels like a waste of time, but then again im actually starting to heal up. my lower back hasn't felt this good in months.

[Mr Punch]

I know what you're saying, man, I've been in this physio/rehab lark since Feb 08.

Now when I get a problem with my back I'm straight in to starting bottom up: self foot massages (well yoga-style foot-handshakes and stuff), posterior chain/glute firing exercises (http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/) (careful not to do these stretches as a warm-up to your weights), thru McGill's lower back stuff (http://docs.google.com/gview?a=v&q=cache:lCy_vt1h6f8J:www.acefitness.org/pdfs/LowBackStabilization.pdf+mcgill+lower+back+exercis es&hl=en&sig=AFQjCNEyjpm9bOnQSdjx56pOGkLms2S4ZA) all the way up to my fave shoulder rehab sets. (http://www.youtube.com/watch?v=A0ONHZmsFec&feature=fvst)

[Mr Punch]

Boring as ****e mind, but hey, I've learned to love it! :D The shoulder rehab and some other Diesel Crew shoulder protocol are part of my regular warm-up before weights now, just with 3 kg each hand.