Enough screwing around, time to get my strength back [Forum Archive]

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Enough screwing around, time to get my strength back

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Posted by: Stewart14

Yep another new journal. I was looking back at some of my journal entries from a year and more ago, and man, I was SO much stronger back then than I am now. I'm talking routinely benching over 315 in all my workouts, squatting over 350 and deadlifting over 400. Ever since my daughter was born, this all went to shit (understandably so, no sleep, lots of stress, etc), but it still is really bothering me.

So I am going back to low reps, percentages of max and basic compounds and whatever else is going to help me get back to where I was. Remember, a little over a year ago I deadlifted 520 at a competition. Shit, where the hell did that go? At least I recorded it , so I can watch it and relive the glory days

.

Nov 17

Bench Press
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Chest Supported Rows
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Seated OH Press
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Chinups
+25 x 3
+25 x 3
+25 x 3
+25 x 3
+25 x 3
+25 x 3

Posted by: Triple Threat

Good luck with the new goals. I thought you might have waited until the kids were a little older (giving you more time for yourself), but I can see how you'd be anxious to get back in the strength groove.

Posted by: DangerousK

Best of luck with the new routine, man! I'll definitely be following your progress!

Posted by: Burner02

good luck, bud!
Kinda funny...was just thinking to myself this morning: I'm gonna pull a stewart and change up routine...again...

Posted by: soxmuscle

thatta boy. hope all is well. keep up the training.

Posted by: Stewart14

Nov 19

Low Box Squats (Below parallel)
245 x 4
245 x 4
245 x 4
245 x 4

Deadlifts
295 x 4
295 x 4
295 x 4
295 x 4

Posted by: suprfast

subscribed to this one too.

Posted by: Stewart14

Quote:

Originally Posted by soxmuscle

thatta boy. hope all is well. keep up the training.

whats up there soxy? where have you been, or did you already tell us in another thread that I haven't read yet?

Posted by: Stewart14

Quote:

Originally Posted by suprfast

subscribed to this one too.

thanks supr....you need to go check out my journal entitled "my quest for 405" that's where all the good lifting was...these past few journals, meh, I'm just a shell of my former self, damn kids, look what they do to you! I think I still have youtube clips of my 520 deadlift in there, yep, I cling to that deadlift as my defining moment. I hope to even come close to getting back there some day. Of course, now I got an as of yet undiagnosed back problem that I have to baby around, so who knows if it will ever happen again.

Posted by: Stewart14

ok , so everyone can follow along at home....right now this is what I am doing. I am alternating an upper day with a lower day and working out every other day, so basically I will get 3 days of rest between similar workouts. the upper day is just bench press, rows, overhead press, and chinups, and the lower day is gonna be the box squat and deadlifts. Box squats seem to not irritate my back as much as regular ones, so I'll stick with them for now. The set/rep scheme is as follows:
4x4 at 80% of max
4x3 at 85% of max
4x2 at 90% of max
4x1 at 95% of max

then add 5 pounds for upper body max and 10 pounds for lower body max and start over.

when I was getting ready for my meet last year, I remember doing a shitload of singles for the powerlifts and working out like every day, and it seemed to really work well. I just don't want to mess around with all singles as of yet, so we'll see how this goes. I may change the set and rep schemes around, but the 80-95% is gonna stay. I like to work off of prilepins table to get my set/rep volume when I do strength stuff.

Posted by: Stewart14

Nov 20

Bench Press
275 x 3
275 x 3
275 x 3
275 x 3

Chest Supported Rows
165 x 3
165 x 3
165 x 3
165 x 3

Seated OH Press (SPEED)
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Chinups (SPEED)
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3

Speed chinups...that was fun

Posted by: Triple Threat

Where are you going with this? Are you heading back to the west side?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Where are you going with this? Are you heading back to the west side?

well, not totally, more like northwest side or something like that. My back was telling me this morning that it might not be a good idea to do the heavy strength work for all the exercises every session (especially the squat/dead sessions), so i thought i would do half the exercises for strength and the other half would be a lighter load where I can just play around with some speed. so if I do heavy squats, I will do speed deads, and vice versa. when i bench heavy like today, the oh press will be speed, and vice versa.

Posted by: Archangel

Good lookin workouts my Friend!!! When you say fast, how do you mean??? Trying to complete the rep as quick as possible, or only the positive part of the lift???

Best wishes Brother, I know it's tuff when sleep deprevation HIT's!!!

Posted by: Burner02

Quote:

Originally Posted by Stewart14

Sounds like a plan.
This getting older is for the birds. My shoulder is still kinda bugging me from benching the other day....

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Good lookin workouts my Friend!!! When you say fast, how do you mean??? Trying to complete the rep as quick as possible, or only the positive part of the lift???

Best wishes Brother, I know it's tuff when sleep deprevation HIT's!!!

yes, only the positive part. I lower it nice and slow, pause for a second, and then try to push or pull as fast as I can with that particular weight.

I'm not a fan of the first method you listed, it's kind of silly and awkward to me that way.

Posted by: Archangel

Quote:

Originally Posted by Stewart14

Gotcha, yeah, I was hoping yo meant on the explosion part of the rep, thats exactly how I do it with a 5/2/explode under control/2!!!

Best Wishes to you my Friend!!! Solid routine

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Gotcha, yeah, I was hoping yo meant on the explosion part of the rep, thats exactly how I do it with a 5/2/explode under control/2!!!

Best Wishes to you my Friend!!! Solid routine

don't forget though, your method and weights are a lot different than what I am trying to accomplishw with these. I'm using basically the westside dynamic principles, meaning only 60% of 1rm or so for the speed reps.

you are in a different stratosphere regarding what you're doing

Posted by: Archangel

Quote:

Originally Posted by Stewart14

don't forget though, your method and weights are a lot different than what I am trying to accomplishw with these. I'm using basically the westside dynamic principles, meaning only 60% of 1rm or so for the speed reps.

you are in a different stratosphere regarding what you're doing

Not sure if thats a compliment or not, LoL!!!

Again though my Friend, wishin ya nothin but the best!!!

Posted by: Stewart14

Nov 22

Box Squats (Below parallel)
260 x 3
260 x 3
260 x 3
260 x 3

Deadlifts
255 x 4
255 x 4
255 x 4
255 x 4
255 x 4

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Not sure if thats a compliment or not, LoL!!!

Again though my Friend, wishin ya nothin but the best!!!

definitely a compliment archie, come on, you know me better than that!

Posted by: suprfast

looking good. Gonna look for the youtube stuff now. Im too thinking about switching things up from BGB to something more, but not sure what.

Posted by: Stewart14

Nov 23

Seated OH Press
180 x 3
180 x 3
180 x 3
180 x 3

Chinups
BW+40 x 3
BW+40 x 3
BW+40 x 3
BW+40 x 3

Bench Press (RI=60 sec)
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4

Chest Supported Rows (RI=60 sec)
135 x 4
135 x 4
135 x 4
135 x 4
135 x 4

Posted by: Stewart14

Nov 25

Low Incline Bench Press
255 x 6
255 x 6
255 x 6

Floor Press
245 x 6
245 x 6
245 x 6

Side Laterals
30 x 8
30 x 8
30 x 8

Worst. Workout. Ever.

Seriously, I think I need steroids or something, my weights SUCK compared to like a year ago, and the sad thing is, I've BEEN WORKING OUT PRACTICALLY DAILY since! WTF did I do wrong? Of course my sweet little angel #2 didn't have anything to do with it, no really....

Posted by: yellowmoomba

Maybe you need to take 7 whole days off in a row. I know it's hard to do but it can help.

(trust me ... you won't get fat or lose strength)

Posted by: Double D

Dude your seated oh presses are huge.

Posted by: Burner02

Hey Stew!
Happy Thanksgiving!

You have to stop thinking about what you USED to be able to do and focus on what you CAN do. I'm living that right now. Go through your old journals to see what you were doing to get there the first time, adjust what you are doing now and attack.

Posted by: Stewart14

Quote:

Originally Posted by Double D

Dude your seated oh presses are huge.

thanks man, they are quite robust aren't they?

it's going to make it that much harder to drop them out of my routines for a while. I go back and forth on this one, but I just think my front delts are getting way too much work by including a bench press and the oh press. Besides, my shoulder is starting to bug me everytime I do flat bench, for some reason on the incline it doesn't hurt at all, but if I go incline exclusively, doing inclines followed by oh press is probably a bit of overkill on the front delts, know what I mean?

I can't say that I've seen any additional growth in my side or rear delts from the oh press, so it might be time to nix it for a bit, and go with some laterals to help bring up my shoulders to match the fronts.

Posted by: Stewart14

Quote:

Originally Posted by Burner02

Hey Stew!
Happy Thanksgiving!

You have to stop thinking about what you USED to be able to do and focus on what you CAN do. I'm living that right now. Go through your old journals to see what you were doing to get there the first time, adjust what you are doing now and attack.

as I write this at 10:30 EST, it's probably thanksgiving over there already, so happy turkey day bro!

i know what you mean, but it's hard for me, it's not like I had a layoff or stopped working out and lost my strength, I have been working out consistently since then, and just obviously not doing the right things.

i plan on attacking. I went ahead and ordered myself an early christmas present, I ordered the hardcore muscle stak from primordial performance, so this will give me a 6 week cycle of their 1-T product, plus 4 weeks of pct. they finally have an oral version instead of cream, so now I can use it, the cream gave me a rash last time. if this produces nothing noticable, then I am swearing off prohormones and the like forever.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Maybe you need to take 7 whole days off in a row. I know it's hard to do but it can help.

(trust me ... you won't get fat or lose strength)

even though you are probably right, you and I both know this isn't going to happen anytime soon, hehe

Posted by: Archangel

Your still Pushin/Pullin some Hardcore #'s in here my Friend, I would be happy with 'em!!!

Happy Thanksgiving my Friend!!!

PS-Rest would be great LoL!!!

Posted by: Stewart14

Nov 26

Chest Supported Rows
160 x 6
160 x 6
160 x 6

Chinups
BW+50 x 6
BW+50 x 6
BW+50 x 6

Trap Bar Shrugs
320 x 8
320 x 8
320 x 8

Rear Laterals
40 x 8
40 x 8
40 x 8

Happy Thanksgiving everyone!!

Posted by: suprfast

Happy thanksgiving to those chinups. You are a freakin beast man. Now get that turkey and let the tryptophan kick in.

Posted by: Double D

Quote:

Originally Posted by Stewart14

thanks man, they are quite robust aren't they?

I dont know man. I am a firm believer in the oh presses building the entire shoulder. I think it kills the front delts as well, but I think it nails every head.

As far as the flat bench bothering your shoulder, I had the same problem about a year ago or so. I could go over 185 without it hurting. I began to do strictly incline, and after a few months my shoulder felt ok to bench again, and thus about 7 months later I nailed a 405 bench. Wierd huh?

One thing I noticed about myself and I am sure you have about yourself to, anyone who has a good bench has to have great front delts and triceps. Personally those 2 things are huge for me. Who the hell needs biceps anyways right?

Posted by: Stewart14

Quote:

Originally Posted by Double D

well thats the thing, my front delts are HUGE compared to the rest of my shoulders. sure from the front it looks cool, but you can really see it from the side and back. now maybe i just shouldnt care cause im not a bodybuilder anyway, but i do want to look somewhat proportional, hence taking out the oh press.

dont get me wrong, I really love doing them, i feel they are a better triceps builder than even the bench press if you do them with a slightly wider than shoulders grip...really nails the tris, especially how i have to do them, from the rack in the bottom position--all triceps to get it going.

so my front delts are sore from the inclines the other day. doing inclines followed by oh press in my case probably won't work. if i can switch back to flat like you did in the future, then maybe it will work. i could go the dumbbell bench route, but i hate dumbbells over 100 pounds especially homemade ones with the 25s slapped on them, they are so clumsy and awkward

Posted by: Double D

Its sooo hard to get the oly handles up in the proper position to bench them. I hate those. They are good for DB rows, but past that they are almost useless without a workout partner!

Posted by: suprfast

Quote:

Originally Posted by Stewart14

I know they are pricey and pretty useless on the lower end but i bought some power blocks and they really do well for dumbbell presses etc. Thinking about it, they wouldnt do you any good because you bench three houses and a horse. They are expandable to 130lbs per dumbbell too

Posted by: Burner02

Hey Stew!
Was gonna try some exercise I read by Built.
Take a OLY bar, put one end in a corner like you are gonna do T-Bar rows, but you standing mil press per hand.

Posted by: Stewart14

Nov 28

Squats
245 x 6
265 x 6

SLDL
245 x 6
245 x 6

Lying bridges (weight on belly)
+45 x 10
+50 x 8

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Hey Stew!
Was gonna try some exercise I read by Built.
Take a OLY bar, put one end in a corner like you are gonna do T-Bar rows, but you standing mil press per hand.

You can make it better by squating first then doing a press

Posted by: Stewart14

Nov 29

Floor Press
265 x 6
265 x 6

Seated OH Press
185 x 6
185 x 6

Lean Away Side Laterals
32.5 x 8
32.5 x 8

Posted by: Stewart14

Nov 30

Chest Supported Rows
165 x 6
165 x 6

Chinups
BW+55 x 6
BW+55 x 6

Trap Bar Shrugs
325 x 8
325 x 8

Rear Laterals
45 x 8

Posted by: Archangel

Solid workouts in here my Friend!!!

Posted by: Stewart14

Dec 1

Squats
275 x 6
275 x 6

Trap Bar SLDL (Thanks to Suprfast for the inspiration for this)
250 x 6
270 x 6

Lying Bridges (Weight on belly)
55 x 10
55 x 10

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

Lying Bridges (Weight on belly)

Been reading T-nation again?

Posted by: suprfast

Quote:

Originally Posted by Stewart14

Dec 1

Squats
275 x 6
275 x 6

Trap Bar SLDL (Thanks to Suprfast for the inspiration for this)
250 x 6
270 x 6

Lying Bridges (Weight on belly)
55 x 10
55 x 10

SAY WHAT. I would have thought you would have been doing this since day one. Thanks to you and your avatar i wouldnt even know what a trap bar was. I hate hate hate holding the weight so far in front of me. I went from doing 225 with a straight bar to 275 easy on the trap bar. Feels more comfortable doesnt it.
kris

Posted by: Stewart14

Quote:

Originally Posted by suprfast

its ridiculous how much easier it is with the trap bar. the 270 was nothing, i was playing it safe cause of my back, but in all seriousness if i was forced to, i could probably have done 50-75 pounds more easily, and the best part was my back felt great afterwards and my form felt a lot better too. that whole center of gravity thing is quite powerful eh?

Posted by: suprfast

Quote:

Originally Posted by Stewart14

Its great. I was looking at your avatar for close to two months thinking, WTF is that. I was about to message you, but the power of the internet with a simple search of "weight lifting bars" gave me the answer. You just helped me decide which one to get. I dont feel like im fighting to keep the weight so far in front of me which allows me to really work on form. my hams feel it 10x better(i rounded up from 9.86x as an actual measurement).

Now, what is your take on an ez curl bar(not for curls), more for skull crushers and the sort.
kris

Posted by: Stewart14

Quote:

Originally Posted by suprfast

i like it cause it's easier on my wrists for sure, but actually for skulls and tricep extensions i like the tricep bar the best. this is a tricep bar in case you don't know

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Been reading T-nation again?

....looks like you have....

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Been reading T-nation again?

t-nation either has awesome advice, or it's so far out there it's funny. i actually do enjoy their metabolic drive shakes and bars, i order them regularly, but the other stuff they can shove it. Read the new Anaconda protocol and the $300+ supplementation package they tie to it, hahaha

but in all seriousness, I am actually doing this exercise to, gasp, work on a problem I have, which is a slight pelvic tilt, I am trying to use this to correct that issue.

Posted by: Stewart14

Dec 2

Workout A

Bench Press
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

Seated OH Press from Rack
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

*OK, in preparation of doing a cycle of Primordial Performance's T-1 product starting next week whenever the hell it arrives via FedEx, I am diving into a heavy volume routine. I want to see if part of the failure of my 1-andro cycle over the summer was my routine with not enough volume to see any changes or the product itself. If this product fails me on a high volume routine, I give up PH's forever.

Posted by: Archangel

Gooooooooood GOD man, thats some SERIOUS pressing!!!

Posted by: Stewart14

Dec 3

Bench Press (RI=90 sec)
285 x 1 (10 sets)

Chest Supported Rows (RI=90 sec)
175 x 1 (10 sets)

Seated OH Press (RI=60 sec)
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Chinups (RI=60 sec)
BW+10 x 5
BW+10 x 5
BW+10 x 5
BW+10 x 5
BW+10 x 5

Posted by: katt

Holy Crap! That's 10 sets on your pressing! WTF?? you are insane! Where the heck did you get that workout?

Posted by: Gazhole

You wanted volume, you sure as hell got volume in that workout, holy shit! Great work!!

Posted by: Stewart14

Quote:

Originally Posted by katt

Holy Crap! That's 10 sets on your pressing! WTF?? you are insane! Where the heck did you get that workout?

haha, it's just a little something I created in my warped little mind

i think there has to be some kind of purpose to doing all those singles, only thing is man is it boring.

Posted by: Stewart14

Quote:

Originally Posted by Gazhole

You wanted volume, you sure as hell got volume in that workout, holy shit! Great work!!

is it great work, or is it insane work??? you be the judge

Posted by: Double D

Post a link to this new ph your going to use. I personally had great success with one called "The One". It comes with a post to. I put on 15lbs. huh...

Posted by: Stewart14

Quote:

Originally Posted by Double D

Post a link to this new ph your going to use. I personally had great success with one called "The One". It comes with a post to. I put on 15lbs. huh...

Hardcore Muscle Stack (Oral Sustain)

this one also comes with its own pct included as well. of course, i ordered it the day before thanksgiving and according to fedex i won't be receiving it until next wednesday, so that has got to be the shittiest shipping timeframe i have ever seen. so much for the free shipping option. i am anxious to get started and waiting 2 weeks after ordering just sucks.

Posted by: Archangel

Excellent workout my Friend!!!

Posted by: Stewart14

Dec 5

Squats
245 x 10
280 x 5

Trap Bar SLDL
250 x 10
300 x 5

Posted by: Archangel

Good lookin workout, Short, Brutal and FAST!!! Me likey!!! Hope all is well my Friend!!!

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Good lookin workout, Short, Brutal and FAST!!! Me likey!!! Hope all is well my Friend!!!

yeah, beats those 20+ set marathons right Archie?

Posted by: Archangel

Quote:

Originally Posted by Stewart14

yeah, beats those 20+ set marathons right Archie?

Simple, Brutal, and straight to the point!!!

Posted by: yellowmoomba

Only 4 sets ????

How's the back?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Only 4 sets ????

How's the back?

back is still "sketchy"...like I'm still afraid i'm going to push it one day and all hell will break loose.

i was contemplating doing a third set back in the 11-15 rep range, but i decided better of it with the back and all. part of me wants to pound the volume and part of me wants to do minimal sets and push up the numbers. i'll probably stay with two sets, one in the 6-10 rep range and the other in the 3-5 rep range, so I get a "hypertrophy" set and a"strength" set in the same workout, and then increase the old frequency.

Posted by: Stewart14

Dec 6

Chest Supported Rows
140 x 15
160 x 8
180 x 3

Chinups
BW x 15
BW+35 x 8
BW+60 x 4

EZ Bar Curls
110 x 9
120 x 4

Posted by: suprfast

How are the shorter more intense workouts doing for you?

Im still feeling the squats and lunges i did from a week ago, so i think im going to try what you are doing a little more.

Posted by: Stewart14

Quote:

Originally Posted by suprfast

How are the shorter more intense workouts doing for you?

Im still feeling the squats and lunges i did from a week ago, so i think im going to try what you are doing a little more.

i wouldn't say they are necessarily more intense, they are just shorter and to the point. the goal would be to increase weights and reps at each session. i like it cause even if i get a little sore from it, it's not that deep soreness that lasts for 3 days, and i can work out at a higher frequency which i like.

Posted by: Stewart14

Nov 7

Bench Press
265 x 8
295 x 5

Seated OH Press
165 x 10
195 x 5

Upright Rows
120 x 10
120 x 8
*No heavy set on these, I don't want to kill my shoulders*

Need some advice or rather opinions on something. I want to keep doing a set in the 6-10 rep range as well as sets in the 3-5 rep range. What would you guys do? Keep it the way I have it with one of each rep range at each workout, or would you split it up to have one day of 2 sets of 6-10 and another day of just 2 sets of 3-5? So in other words, a "heavy" day and a "lighter" day. Oh and for bonus points you have to tell me why you would choose what you did

Posted by: Archangel

Great workout, I would keep the way your doin it, I think 2 different ranges are an excellent way to HIT hard, and Flush with the second!!! I like to use 1 exercise to go heavy (6 reps) and then a different variation or different exercise all together, ex:

Bench - 6 reps
Pec Dec - 12 reps

That way you use a different pathway to get stimulation, not 2 similar ways in keeping the rep range too close together!!!

Hope that made sense my Friend!!!

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Great workout, I would keep the way your doin it, I think 2 different ranges are an excellent way to HIT hard, and Flush with the second!!! I like to use 1 exercise to go heavy (6 reps) and then a different variation or different exercise all together, ex:

Bench - 6 reps
Pec Dec - 12 reps

That way you use a different pathway to get stimulation, not 2 similar ways in keeping the rep range too close together!!!

Hope that made sense my Friend!!!

total sense, something to think about definitely, although at the moment I am looking to get some consistency in my workouts, so the last thing i need is to change it up again!

besides, i'm not doing this as a HIT type workout, I doubt I could bring the intensity that you bring to the exercises to make it work. i like doing the set of 8-10 first cause it seems to get me really warmed up and ready for the heavier set. like on the bench today, i don't know how i would feel just jumping right into that 295 set, but it felt great after already doing the lighter set.

Posted by: suprfast

Quote:

Originally Posted by Stewart14

I agree with your last sentence minus the numbers(less weight for me obviously). I really like the lighter weight for a set, maybe two, then start moving up weight for up to 5 sets. Looks good stewart.
kris

Posted by: Archangel

Quote:

Originally Posted by Stewart14

You could always start with the lighter exercise first for a warmup so to speak, and believe me, I dont just jump into the final work set... I do a minimum of 3 progressive warmup sets, roughly 15 reps, 10 reps, then 5 reps then WORK set!!!

Posted by: Burner02

Quote:

Originally Posted by Stewart14

I am looking to get some consistency in my workouts, so the last thing i need is to change it up again!

but...but...but...if you do that...how can we say: "I pulled a Stewart....and switched things up?
you're muckin' up the rotation pal!

Posted by: Stewart14

Dec 9

Squats
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Glute Ham Raises
+10 x 8
+10 x 8
+10 x 8

*Received and started my Primordial Performance 1-T cycle yesterday, which is essentially the same ingredient as the 1-andro plus dhea and one other ingredient. This was my first workout with the stuff and nothing to note differently. I am looking at this very objectively, and not expecting to put on any appreciable weight from it, I am looking for it to give me an abundance of energy and at least some moderate to significant strength gains that wouldn't have been possible without it. Maybe even a little fat loss as well, we'll see. I will post when I have anything of note to say.

Posted by: Archangel

Good Squats my Friend!!! Lookin forward to keepin an eye on strength gains!!!

Posted by: Stewart14

Dec 10

Low Incline Bench Press
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Chest Supported Rows
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

Upright Rows
125 x 8
125 x 8
125 x 8

Plate Loaded Pulldowns
140 x 8
140 x 8
140 x 8

Posted by: katt

Well, you still look pretty strong to me Stewart.

About the heavy day and light day thing.. I started switching it up to,, I know "what am I talking about, I just took a little layoff"

but anyway,, I would do a heavy, less reps, then on my last set I would drop the weight and do as many reps as I could until till I burn out. I think it's a whole different feel.

Posted by: Archangel

Strong workout my Friend!!!

Posted by: Stewart14

Dec 12

PULL

Chest Supported Rows
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Chinups
BW+50 x 5
BW+50 x 5
BW+50 x 5
BW+50 x 5
BW+50 x 5

Upright Rows
130 x 8
130 x 8
130 x 8

EZ Bar Curls
110 x 10
110 x 6

Back didn't feel up to par today, so I skipped lower in the rotation and want to pull. push tomorrow or monday and lower on either tuesday or Wednesday.

Curls were supposed to be 2x12, so umm, yeah that was too heavy today

Posted by: Archangel

I'm envious of your pullups, I am not good enuff to suck at 'em!!!

Posted by: Burner02

C'mon Arch! HIIT them Pull Ups!

Posted by: Stewart14

Dec 13

Trap Bar SLDL
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5
*Deload on floor after each rep

Weighted Dips (Triceps emphasis)
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5

*My lower back is still messed up. It seems it can handle a bit of work, but once I push it, it gets uncomfortable. So instead of pushing it, I'm going to limit my lower body work to the stiff legs on one day and squats on another day and that's it for lower work. I think if I can do that, I can still make progress on these two big exercises and without the little stuff I shouldn't overdo it on my back either.

Posted by: Archangel

Excellent workout, I know you can push through it my Friend, just be careful, the lower back is tricky!!!

Posted by: yellowmoomba

How about taking a FULL WEEK OFF????

I know you won't do it .....but it will probably help

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

How about taking a FULL WEEK OFF????

I know you won't do it .....but it will probably help

Could NOT have said it better myself!!!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

How about taking a FULL WEEK OFF????

I know you won't do it .....but it will probably help

Posted by: Stewart14

Dec 15

Low Incline Bench Press
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Chest Supported Rows
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Feeling under the weather today, so this was a "get in, get out" type workout. Did what I wanted to accomplish and left out the extra stuff

Posted by: suprfast

Quote:

Originally Posted by Stewart14

Dec 15

Feeling under the weather today, so this was a "get in, get out" type workout. Did what I wanted to accomplish and left out the extra stuff

Ive been having those days quite often.

How is the PH working out for you? side effects, comments, concerns, etc.
kris

Posted by: Stewart14

Quote:

Originally Posted by suprfast

Ive been having those days quite often.

How is the PH working out for you? side effects, comments, concerns, etc.
kris

ever since my son started nursery school in october, it's like he's been sick all the time, and I guess this time it might have finally gotten me to. i don't understand how parents can let a sick kid go to school. i mean my son is in a good mood under the circumstances, but he is snotting like crazy, i would never send him in like this, yet others do it all the time, and I really only have one thing to say to them "fuck you". it's bad enough when a three year old gets sick, but i have an 8 month old too, and now she's getting the sniffles too, I don't need to worry about her bacause of irresponsible parents. so what do i do? take him out and maybe hurt him socially until she is older, or chance that if she gets something from him it will just be a cold and nothing more? ugh, I digress

the 1-T is really doing nothing of note yet. i did feel like i had a nice energy boost when i first started it last week, but now i feel tired all the time, but that could also be cause i'm getting sick, who the hell knows.

Posted by: suprfast

Age old dilemma. I have a 9yr old and a 4yr old. The 4yr old just got sick and we opted to not send him to preschool today. Some parents would probably send their kids to school with the swine flu just so they dont have to be with them for the day

Posted by: yellowmoomba

Same boat here too.........Both kiddies are sick

Posted by: Archangel

Sorry my Friend, hope you all feel better quick!!!

Posted by: Stewart14

Dec 17

Squats
255 x 10
295 x 5

Trap Bar SLDL
280 x 10
320 x 5

Glute Ham Raises
12
12
8

Glute Bridges with 45 lb plate on Chest
20
20

Posted by: Stewart14

Dec 19

Bench Press
265 x 9
300 x 5

Seated OH Press from Rack
175 x 8
200 x 3

Incline DB Flies
50s x 10
50s x 10
50s x 10

DB Side Laterals
30s x 10
30s x 10
30s x 10

DB Floor Press
50s x 20
50s x 20

Posted by: yellowmoomba

What does the DB Floor Press do for you ?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

What does the DB Floor Press do for you ?

at 50lbs, probably nothing

i held them close to my body with a neutral grip, I think this way it focuses more on the triceps. My triceps are completely shot right at the elbow from I guess chronic tendonitis. I feel it pretty bad on the bench presses, but for some reason, I am still able to do presses heavy. I tried to include a light weight/high rep tricep exercise, but it hurt my elbow too bad, so I tried the floor press for a little more tricep emphasis, but this weight was way to light, I don't need to be doing 20 rep sets, hehe.

Posted by: Stewart14

Dec 20

Cardio
Shoveling 16 inches of snow this morning!

Squats
145 x 5
185 x 5
215 x 5
250 x 5
287.5 x 5

Trap Bar Romanian Deads
155 x 5
195 x 5
235 x 5
280 x 5
312.5 x 5

My back's gonna be nice and sore tomorrow from all the shoveling and then the leg workout, what the hell was I thinking?

Posted by: MaryD

Quote:

Originally Posted by Stewart14

Dec 20

Cardio
Shoveling 16 inches of snow this morning!

What does it mean "Glute Bridges with plate on Chest"

You are so strong, it would be interesting to follow Your jurnal...

Posted by: Stewart14

Quote:

Originally Posted by MaryD

What does it mean "Glute Bridges with plate on Chest"

You are so strong, it would be interesting to follow Your jurnal...

it's usually interesting to follow my journal because you get to see a new routine weekly around here...hehe...all kidding aside, thanks for the "strong" compliment, but i'm not really that strong, I'm getting there, but not there yet

i'll try to find you a pic of the glute bridges later today.

thanks for stopping by

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

Dec 20

Cardio
Shoveling 16 inches of snow this morning!

Squats
145 x 5
185 x 5
215 x 5
250 x 5
287.5 x 5

Trap Bar Romanian Deads
155 x 5
195 x 5
235 x 5
280 x 5
312.5 x 5

My back's gonna be nice and sore tomorrow from all the shoveling and then the leg workout, what the hell was I thinking?

What happened to the one set of 5 and one set of 10 set up ??

I'm glad you got all the snow and we didn't

Did the kids get you up early today too ????

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

What happened to the one set of 5 and one set of 10 set up ??

I'm glad you got all the snow and we didn't

Did the kids get you up early today too ????

what are you talking about TODAY? ha, the kids get me up early EVERY DAY...I am in zombie land this morning, it's pathetic.

I'm just searching for consistency in the workouts, I know, I know, keep looking, hehe, but I just don't see the point in that setup actually. If you can do the heavy set of 5, 9 out of 10 times you will be able to do the lower weight for 8-10 reps anyway, so what am I really getting out of it.

there are so many positive reviews for the 5x5 starr routine, i think it's time i finally give it a run. I was toying with a 4 day version, which is why I did just lower stuff yesterday, but I might just go back to the original version, if I can get myself to just work out 3 days a week...that's probably the best thing I can do for myself, but you know how pathetically stubborn I am, so who knows.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

Dec 20

Cardio
Shoveling 16 inches of snow this morning!

You too? That was a lot of fun, wasn't it? It took me about 3.5 hours.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

What happened to the one set of 5 and one set of 10 set up ??

That was last week's program.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

i'll try to find you a pic of the glute bridges later today.

Click on the following link, a video of a glute bridge is on the right hand side, just a little way down.

TMUSCLE.com | Dispelling the Glute Myth

Posted by: Stewart14

Dec 21

Warmups
Glute Bridges 30 sec hold
plank 30 sec hold
x3

Chest Supported Rows
90 x 5
105 x 5
125 x 5
145 x 5
165 x 5

Chinups
BW x 5
BW x 5
BW x 5
BW+20 x 5
BW+52.5 x 5

Barbell Curls
60 x 5
75 x 5
95 x 5
105 x 5
122.5 x 5

I just want to add that I am being aggressive with the weights and workout days since I am on the 1-T cycle. Tomorrow marks the 2 week mark, this is right around the point where I'm "supposed" to feel this stuff kick in...we'll see.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Click on the following link, a video of a glute bridge is on the right hand side, just a little way down.

TMUSCLE.com | Dispelling the Glute Myth

thanks sir

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

You too? That was a lot of fun, wasn't it? It took me about 3.5 hours.

yeah, it was a blast. I actually wound up with 18 or so, but the drifts were over 3 feet in some spots. how much did you wind up with?

Posted by: Triple Threat

We got somewhere between 18 and 20 inches. It was difficult to get an accurate measurement since the snow was so light and the wind was blowing it all over the place. We also had some 2+ ft drifts, but none of them were in my driveway, so I didn't have to deal with them. The guy driving the town plow had mercy on me and didn't bury me too badly when he did our street.

My back is a little stiff today from the shoveling, but at least there's no pain.

Posted by: gtbmed

Pardon me for asking this in your journal, but I know you tried the 5/3/1 program for a while. Did you like it and did you get good strength gains on it? I'm thinking of switching to it for a while.

Posted by: Stewart14

Dec 22

Squats
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5

Bench Press
140 x 5
165 x 5
190 x 5
210 x 5
235 x 5

Chest Supported Rows
90 x 5
95 x 5
110 x 5
120 x 5
135 x 5

Close Grip Floor Press
225 x 5
225 x 5
225 x 5

OK, this is it guys. back on track as of today. 4 weeks left in my so called "cycle" (yeah right, waste of money, yet again, so far, when will I ever learn

), so I am going out the right way. 4 weeks of bill starr with dual factor periodization taking me to the intensity phase of 3x3 during my PCT. I thought it could work as I am dropping the volume and upping intensity during the PCT to try to keep and maximize gains. I use the term gains loosely, but I will be happy if all I get out of this is actually finishing a starr cycle, cause it would be a first actually.

Posted by: Stewart14

Quote:

Originally Posted by gtbmed

Pardon me for asking this in your journal, but I know you tried the 5/3/1 program for a while. Did you like it and did you get good strength gains on it? I'm thinking of switching to it for a while.

i really don't have an opinion of it honestly. it had its good points and its bad points just like every other program out there. If you want to pm me your email address I can send you the e-book for the program that I have, that will answer all your questions about the program.

Posted by: suprfast

Looking good stewart. I like the article stating Usain Bolt would be even faster if he did those glute exercises. That guy is a menace and i dont see anyone breaking his WR anytime soon. He is not even done.

How is the back holding up, i see you are going lighter on squats.
I think its time you quadruple your PH.

Posted by: yellowmoomba

Is this strike 2 for the PHs??? Bummer

I don't think you need them anyways.

Posted by: Stewart14

Dec 24

Trap Bar Romanian Deads
195 x 5
235 x 5
280 x 5
310 x 5

Seated OH Press from Rack
115 x 5
135 x 5
160 x 5
180 x 5

Chinups
BW x 5
BW x 5
BW+15 x 5
BW+50 x 5

Barbell Curls
105 x 5
105 x 5
105 x 5

Merry Christmas Everyone!!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Is this strike 2 for the PHs??? Bummer

I don't think you need them anyways.

I know one thing's for sure, I won't waste my money on them again. Now, that being said, I picked up that Tren stuff before the ban sets in, but I sold it cause I chickened out on using it, from what I understand, that stuff works really well, hence why it's being banned, but I just didn't want to get into that. So the legal alternatives that are left probably are still legal cause they just suck. So I am on the fence right now of just stopping using the 1-T, do my pct and just cut my losses (well $$$ losses anyway so to speak) and just riding out the cycle to see if the last 3 weeks produce the results that are claimed. I listed my second bottle of the stuff for sale on the site, so if anyone wants to buy it before it's time to open it, then I will just stop and sell it.

But I am really thick headed, so I will probably finish it regardless because I'm like that

Posted by: Burner02

Hey Stew! Merry Christmas!

Shovelling? I keep reading about this....don't y'all have snow blowers...or an old (heavy) ATV with a blade or snow blower on it? I'm all about pushing the 'easy button' when and where I can...

Posted by: Stewart14

Quote:

Originally Posted by Burner02

Hey Stew! Merry Christmas!

Shovelling? I keep reading about this....don't y'all have snow blowers...or an old (heavy) ATV with a blade or snow blower on it? I'm all about pushing the 'easy button' when and where I can...

i am a masochist what can I say?

Merry Christmas to you too buddy!

Posted by: Stewart14

Dec 26

Squats
145 x 5
185 x 5
215 x 5
250 x 5
295 x 3
215 x 8

Bench Press
145 x 5
185 x 5
215 x 5
250 x 5
295 x 3

Chest Supported Rows
90 x 5
105 x 5
125 x 5
145 x 5
170 x 3
125 x 8

Close Grip Floor Press
230 x 5
230 x 5
230 x 5

*Well, real good strength today. Not saying the weight felt light, just that I was really driving it on the concentrics, that's what felt strong today, so who knows, maybe there is still hope for the 1-T to produce some tangible results. If I can nail the 5 rep sets on Tuesday that I did with 3 reps today, then we'll be onto something here.

Posted by: Stewart14

Dec 29

Dual Factor 5x5 Week 2 Day 1

Squats
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Bench Press
165 x 5
190 x 5
215 x 5
240 x 5
260 x 5

Chest Supported Rows
100 x 5
110 x 5
125 x 5
140 x 5
155 x 5

*Well, everyone should be very proud of me, I took 2 consecutive days off for the first time in well, probably years believe it or not. It's either real dedication, or real patheticness, depending on how you want to look at it

I like the dual factor theory. I probably have more linear progress in me, especially on squats, but this should be good for me. When I finish this 1-T cycle in 3 weeks, it will lead me right into the intensification phase, which in theory should be good for the pct time. when i am going au-natural, I can just do a one or 2 week deload, and then load again. Ah good times

Posted by: yellowmoomba

I'm proud of you big guy

YOU are going to do a DELOAD......

(that's funny to me)

Any big plans for NYE? We are have a couple of friends over for a small dinner party.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I'm proud of you big guy

YOU are going to do a DELOAD......

(that's funny to me)

Any big plans for NYE? We are have a couple of friends over for a small dinner party.

yeah i know, now that you mention it, it's kinda funny to me too

. Hey, I have dabbled in sub-max weights for the past two weeks following the 5x5 plan, doesn't that count for something? The fun is going to begin next week and the week after.

We have NO plans for NYE, in fact, I may just treat it as a regular night and go to bed early. I am too tired to be bothered by it, besides, until the kids get older, it's never going to be the same even for all of our friends. That ship is kinda parked in the harbor for a few more years, you know, like when all of our kids are able to play with each other till 1AM without getting sleepy, then we might be able to go out and have fun.

Oh God, getting old sucks huh?

Posted by: yellowmoomba

Getting old does suck....Wait until you are in your 50's and 60's.

Posted by: Triple Threat

Posted by: Stewart14

Dec 31

Dual Factor 5x5 Week 2 Day 2

Trap Bar SLDL
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Seated OH Press from Rack
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Chinups
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5

Happy New Year everyone! I'll be in bed by 9:30 tonight, but I hope everyone else has fun tonight!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Getting old does suck....Wait until you are in your 50's and 60's.

HEY, I resemble that remark!

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart14

Dec 31

Dual Factor 5x5 Week 2 Day 2

Trap Bar SLDL
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Seated OH Press from Rack
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Chinups
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5

Happy New Year everyone! I'll be in bed by 9:30 tonight, but I hope everyone else has fun tonight!

You are such a strong mofo Stew

.

I doubt if I will make it to the ball drop, but I am going to try

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

You are such a strong mofo Stew

.

I doubt if I will make it to the ball drop, but I am going to try

eh, call me an old fart, but I just don't see what the big deal is. I've never been one to be big on new year's resolutions, or fresh starts or whatever, to me it's just another night really. in fact, one of the things that I hate the most about new years is when you're with a group of people and the clock strikes 12 and you gotta go around the room and shake all the guys' hands and kiss all the ladies and say happy new year to every single person you're with, not to mention all the phone calls you get from everyone saying the same thing...bleh whatever!

Posted by: JerseyDevil

Exactly why I usually fall asleep on the couch. On a scale of 1-10, around a 2.

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

Exactly why I usually fall asleep on the couch. On a scale of 1-10, around a 2.

i think a 2 is being generous

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

Here's a song for you:

Every party has a pooper, that's why we invited you - PARTY POOPER, PARTY POOPER.

Posted by: Burner02

Quote:

Originally Posted by Stewart14

I htink its all a matter of perspective.
Now...when I was working the club on NYE...I'd scout out the women wanted to kiss at midnight. I'd find where they were as it got close to midnight and position myself strategically. When it was midnight, I'd go to the closet girl, say happy new year and get my kiss, then move on to #2, then #3 and so forth. I think my record was 7 good looking women in that 1st minute.

True story

Posted by: Stewart14

Jan 2

Squats
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5

Bench Press
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5

Chest Supported Rows
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Posted by: Burner02

wow
how long did that take? Hopefully...wiped you out?

Posted by: Stewart14

Jan 4

UPPER

Bench Press
285 x 2
285 x 2
285 x 2
285 x 2

Chest Supported Rows
170 x 2
170 x 2
170 x 2
170 x 2

Seated OH Press from Rack
170 x 4
170 x 4
170 x 4
170 x 4

Chinups
BW+30 x 4
BW+30 x 4
BW+30 x 4
BW+30 x 4

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

When it was midnight, I'd go to the closet girl, say happy new year and get my kiss, then move on to #2, then #3 and so forth.

Why'd you keep her in the closet?

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Why'd you keep her in the closet?

yes...yes I did...more privacy...and who said where I was kissing her at while in the closet?

Posted by: katt

Quote:

Originally Posted by Burner02

yes...yes I did...more privacy...and who said where I was kissing her at while in the closet?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

yes...yes I did...more privacy...and who said where I was kissing her at while in the closet?

So how did it feel when you came out of the closet?

Posted by: Stewart14

Jan 5

LOWER

Squats
280 x 3
280 x 3
280 x 3
280 x 3

Trap Bar SLDL
340 x 1
340 x 1
340 x 1
340 x 1

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

So how did it feel when you came out of the closet?

with the girl....exhausted...yet satisfied....how do YOU feel after playing doctor in the closet with a girl????

Posted by: Triple Threat

Deloading?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Deloading?

nah, I'm just going back to a method I used last year that worked well for me. It looks something like this for each exercise:

80% 1rm 4x4
85% 1rm 4x3
90% 1rm 4x2
95% 1rm 4x1

once I get the 95% done, I'll up the 1rm # by 5-10 pounds and then start over. Last time I did it with singles only, doing like 10 singles at 80%, etc., but I wanted a little more rep volume this time. This all falls within the guidelines of prilepins table, and it seemed to work last time. I tried something like this leading up to me powerlifting meet, and I did pretty well with it, so why not go back to it?

Posted by: Stewart14

Jan 7

Bench Press
300 x 1
300 x 1
300 x 1
300 x 1

Chest Supported Rows
180 x 1
180 x 1
180 x 1
180 x 1

Seated OH Press from Rack
180 x 3
180 x 3
180 x 3
180 x 3

Chinups
BW+45 x 3
BW+45 x 3
BW+45 x 3
BW+45 x 3

Posted by: yellowmoomba

This looks right up your alley....Have you ever tried this one:

Charles Poliquin's 1-6 Method [Archive] - Wanna Be Big Bodybuilding and Weightlifting Forums

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

This looks right up your alley....Have you ever tried this one:

Charles Poliquin's 1-6 Method [Archive] - Wanna Be Big Bodybuilding and Weightlifting Forums

interesting, but i think highly impractical....hmm, so he wants you to do something like 10 1 rep maxes in a single workout, plus 10 or so sets of 6 rep maxes in between? Let's see...the biggest and best westsiders do only 2 1rm attempts in a WEEK on two different days for two different exercises....yeah, I can see this working if I were a Cyberdine Systems T-1000 terminator

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

I thought you were a terminator.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I thought you were a terminator.

I was--before I had two kids

Posted by: Stewart14

Jan 9

Squats
295 x 2
295 x 2
295 x 2
295 x 2

Trap Bar SLDL
300 x 4
300 x 4
300 x 4
300 x 4

Posted by: Stewart14

Jan 10

Bench Press
260 x 4
260 x 4
260 x 4
260 x 4

Chest Supported Rows
160 x 4
160 x 4
160 x 4
160 x 4

Seated OH Press from Rack
190 x 2
190 x 2
190 x 2
190 x 2

Chinups
BW+60 x 2
BW+60 x 2
BW+60 x 2
BW+60 x 2

So let's see. Stopped the prohormone, started back up on creatine and beta alanine, went with a super low rep strength program, and guess what? Strength seems to be going up, go figure. Bench was simple. Rows felt noticeably easier at this weight than in the past, and the chinups were awesome. I wish I could do more of them, I even held myself at the top for a good 2 second count on each rep. Overheads were ok, but my elbow is f'ed up and it really hurts on these since it is a primarily triceps movement.

Posted by: Stewart14

Jan 11

Squats
315 x 1
315 x 1
315 x 1
315 x 1

Trap Bar SLDL
255 x 10
255 x 10
255 x 10

Posted by: StanUk

Looking strong as ever Stew

Are you still working towards your 400lb bench?

Posted by: Stewart14

Quote:

Originally Posted by StanUk

Looking strong as ever Stew

Are you still working towards your 400lb bench?

ha, you remembered. well, maybe now I might be. I kind of got sidetracked for the past year, between the birth of my daughter and just doing too many different routines, I got away from the strength stuff, which is why I want to get it back. We'll see. hopefully slow and steady wins the race

Posted by: Stewart14

Jan 13

Bench Press
275 x 3
275 x 3
275 x 3
275 x 3

Chest Supported Rows
170 x 3
170 x 3
170 x 3
170 x 3

DB Snatch and Press
80 x 1
80 x 1
80 x 1
80 x 1

Chinups
BW+75 x 1
BW+75 x 1
BW+75 x 1
BW+75 x 1

Posted by: yellowmoomba

Chins are looking niiiiiiiiiiice

Posted by: Stewart14

Jan 15

Deadlifts
385 x 1
385 x 1
385 x 1
385 x 1
385 x 1

Squats
235 x 10
235 x 10
235 x 8

Barbell Curls
125 x 1
125 x 1
125 x 1
125 x 1
125 x 1

DB Snatch
60 x 10
60 x 10

Posted by: Stewart14

Jan 17

Close Grip Floor Press
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

Chinups
BW+75 x 1
BW+75 x 1
BW+75 x 1
BW+75 x 1
BW+75 x 1

Bench Press
240 x 5
240 x 5
240 x 5

Chest Supported Rows
145 x 5
145 x 5
145 x 5

Posted by: Triple Threat

I might have missed it, but did you ever post a final analysis of your prohormone experiement?

Posted by: Stewart14

Jan 19

Squats
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1

DB Snatches
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1

Barbell Curls
100 x 5
100 x 5
100 x 5

Posted by: Stewart14

Jan 20

Low Incline Bench Press
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3

Standing DB Press
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Floor Press
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

Posted by: Stewart14

Jan 21

Chest Supported Rows
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
*Going back to an overhand grip with straps on these. Been using underhand without straps

Chinups
BW+35 x 3
BW+35 x 3
BW+35 x 3
BW+35 x 3
BW+35 x 3

Barbell Curls
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Posted by: Triple Threat

Aren't you using your new grips?

Posted by: Stewart14

Jan 22

High Bar Olympic Style Squats
225 x 4
225 x 4
225 x 4
225 x 4

SLDL Sumo Stance
250 x 4
250 x 4
250 x 4
250 x 4

Barbell Curls
110 x 4
110 x 4
110 x 4
110 x 4

Going back to basics with the squat. The high bar setup suits me better as I have pretty big traps, so it sits nicely up there. The lower bar powerlifting setup never felt comfortable to me. I put a pair of 10 pounders under my heels, and I know it's only 225 for 4 reps, but it did feel pretty comfortable. I was able to go up and down a lot "cleaner" than with my old stance, if that makes sense. I'll keep it up and go from here.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Aren't you using your new grips?

yeah, this is just one of those things I need the straps for. My overhand grip strength on rows and pullups is just pathetic, partly because of some form of tendonitis in my right forearm that makes me shy away from overhand grip. I'm giving it a go. If I can't do it after a while, I'll go back to underhand grip. I will keep chinups because I can't do BW+75 with the overhand grip and I don't want to drop down!

Posted by: Stewart14

Jan 24

Incline Bench Press
290 x 2
290 x 2
290 x 2
290 x 2

Chest Supported Rows
160 x 2
160 x 2
160 x 2
160 x 2

Standing DB Press
67.5 x 4
67.5 x 4
67.5 x 4
67.5 x 4

Chinups
BW+35 x 4
BW+35 x 4
BW+35 x 4
BW+35 x 4

Posted by: Stewart14

Jan 25

High Bar Squats
215 x 8
230 x 6
245 x 4

SLDL
245 x 8
260 x 6
275 x 4

Hypers
+45 x 15
+45 x 15
+45 x 15

Cardio
A "few" minutes on the elliptical. Man I need a treadmill at home I hate this thing!

Posted by: yellowmoomba

WOW!!! Did I see "cardio" in here !!!!!!

Posted by: Stewart14

Jan 27

Dips
BW+90 x 6
BW+90 x 6
BW+90 x 6

Chinups
BW+50 x 6
BW+50 x 6
BW+50 x 5

Flat DB Press
85 x 12
85 x 12

Low Cable Rows w/V Handle
dont know exact weight

x 12
dont know exact weight

x 12

Posted by: Stewart14

Jan 28

High Bar ATG Squats
245 x 5
245 x 5
245 x 5
*Yes, hammies on calves, yes I did it.

SLDL
265 x 5
265 x 5
265 x 5

Glute Ham Raise
10
8

Want to try with a 5 and 10 plan again, that is, 5 heavy reps per set on the main movement, and then up to 10 on the secondary movements. Wish I had a leg press machine right about now, I can't stand lunges and there's really no other quad dominant exercises to do at home.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

Jan 28

High Bar ATG Squats
245 x 5
245 x 5
245 x 5
*Yes, hammies on calves, yes I did it.

SLDL
265 x 5
265 x 5
265 x 5

Glute Ham Raise
10
8

Want to try with a 5 and 10 plan again, that is, 5 heavy reps per set on the main movement, and then up to 10 on the secondary movements. Wish I had a leg press machine right about now, I can't stand lunges and there's really no other quad dominant exercises to do at home.

How about Front or Zercher Squats for your quads?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

How about Front or Zercher Squats for your quads?

thats too much like the back squats. to me, that would be like doing incline bench then flat bench.

i wish i had more options of doing different, *less taxing* quad dominant exercises (except for lunges, teehee). i would even take a leg extension machine right about now, I wonder how much a home version costs??

Posted by: Stewart14

Jan 30

"Heavy" Chest/Shoulders/Tris, "Light" Back/Bis

Seated OH Press from Rack
185 x 6
185 x 6
185 x 6

Flat DB Press
105 x 8
115 x 6
*Stopped here due to pain in left shoulder affecting pressing movements. Fucker, this sucks. Pretty much all I can do for "chest and tricep work" involves pressing, being at home. Altering my workout on the fly to refrain from pressing for a week.

Cable Rows
3 sets of 10

Pullups
30 reps total
10, 7, 6, 5, 2

DB Curls
40 x 8
40 x 8

Posted by: Stewart14

Feb 1

High Bar Squats
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5

Chinups
BW+50 x 5
BW+50 x 5
BW+50 x 5
BW+50 x 5
BW+50 x 5

Hammer Curls
50 x 8
50 x 8
50 x 8

For some reason, that was a sweet workout, I thoroughly enjoyed it

Posted by: yellowmoomba

Bummer to hear about your shoulder

Posted by: pitman

stewart great attitude!!!! hit it!!! and hit that shit hard!!!! god bless brother...

Posted by: rks1969

Quote:

Originally Posted by yellowmoomba

How about Front or Zercher Squats for your quads?

Have you ever tried the pistol squat. Bodyweight only. A single leg squat with the non-working leg held straight out in front of you. You should be holding the toe of your non-working leg. I use them, but balance can be a problem so I steady myself @ any sturdy object in the gym (smith mach. etc). Ideally these are done freestanding.

You might also try bench step ups to failure. I use these as a warm up doing 20-40reps for 4-6 sets.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Bummer to hear about your shoulder

yep, I apparently am not immune to the old age injury bug like I thought I was.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

yep, I apparently am not immune to the old age injury bug like I thought I was.

Welcome to the club.............

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

How about Front or Zercher Squats for your quads?

I agree with YM, fronts would be a good second exercise.

Posted by: Triple Threat

I just noticed that you're a celebrity now (Big Back Grips ad).

Posted by: Stewart14

Feb 3

Chest Supported Rows
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

Incline Bench Press
225 x 8
225 x 8
225 x 8

*Went easy on the inclines to see how the shoulder felt, it felt good today, we'll see what happens next pressing day when I go heavier.

*Called it quits here as I was really nauseous at the end of the inclines. Probably cause I haven't eaten anything since 1:00 and I worked out at 5:00, that's too long for me, not to mention I was nursing a horrible headache all day. Ugh.

Posted by: Stewart14

Feb 5

Bench Press (90 sec)
235 x 5 (10 sets)

Chest Supported Rows (90 sec)
145 x 5 (10 sets)

Now that I did all that volume, I think I'll go get some chicken ala vodka pizza for dinner, mmm mmm mmm

Posted by: Stewart14

Feb 6

Stiff Leg Deads (120 sec)
245 x 5 (10 sets)

Hammer Curls (60 sec)
50 x 5 (8 sets)

Posted by: Stewart14

Feb 8

Seated OH Press from Rack (90 sec)
160 x 5 (10 sets)

Pullups (90 sec)
BW x 5 (10 sets)

Posted by: Stewart14

Feb 9

Squats (2 min)
225 x 5 (8 sets)

1-arm DB Tricep Extensions (Light-rehab/prehab for elbow) (45 sec-alternating arms)
20 x 5 (8 sets)

*Left elbow is in bad shape, I'm amazed I can even still bench and press, the extensions were PAINFUL and it's only 20lbs.

Posted by: yellowmoomba

Time for a DELOAD week

How about do some cardio ONLY next week.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Time for a DELOAD week

How about do some cardio ONLY next week.

You expect Stew to deload for a week AND do cardio only?

Posted by: Stewart14

Feb 11

Cardio
Digging out from the blizzard again. Solid 15+ inches plus over 3 foot drifts and the 2+ foot wall of ice snow in my driveway from the snow plows.

Bench Press (90 sec)
240 x 4 (8 sets)

Chest Supported Rows (90 sec)
150 x 4 (8 sets)

DB Curls (60 sec)
52.5 x 4 (8 sets)

*Put the curls on the upper day, I know it's a lot of sets, but they're all sub max and it isn't really strenuous, just a bit tiring, but nothing too bad, and now I get a break on the lower days with just one exercise, so that should be a relatively easy workout.

and to answer YM, this is essentially a deload for me, I mean these weights are pretty low for me, I'm just upping the volume, it is a welcome change from the heavy stuff all the time, it feels good actually--except for that damn elbow!

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

You expect Stew to deload for a week AND do cardio only?

BWAHAHAHAHAHAHA!!

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

You expect Stew to deload for a week AND do cardio only?

I know ......... but someone had to say it. I never expect to see a "cardio day" let alone a "cardio week"

Posted by: katt

shoveling is cardio... right ??

Posted by: Stewart14

Quote:

Originally Posted by katt

shoveling is cardio... right ??

of course it is, thank you Katt....see YM, I do cardio!

Posted by: Stewart14

Feb 12

Stiff Leg Deads (2 min)
255 x 4 (8 sets)

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

Feb 12

Stiff Leg Deads (2 min)
255 x 4 (8 sets)

Arch would be proud of that one.

Posted by: Stewart14

Feb 14

Seated OH Press from Rack (90 sec)
165 x 4 (8 sets)

Pullups (90 sec)
BW+5 x 4 (8 sets)

OH Tricep Extensions (60 sec)
22.5 x 4 (8 sets)

Posted by: Stewart14

Feb 15

Squats (2 min)
235 x 4 (8 sets)

Posted by: Triple Threat

Is that elbow getting any better?

Posted by: katt

Yeah, how's the elbow? Is it getting any better?

(CLICK HERE here to view the original thread with full colors/images)

Enough screwing around, time to get my strength back

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