Grip, Rip, Hoist! [Forum Archive]

Pages: 1 2 3

Grip, Rip, Hoist!

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

Posted by: Witchblade

DOMS forced me to make a journal.

Posted by: Witchblade

Anyway, newbie gains have stalled and just working out doesn't cut it anymore. I'm sick of it and I'm going to actively do something about it.

I'm going to be stricter on (roughly) counting calories.
I'm going to get more sleep than 5h a day in spite of my insomnia.
I'm going to supplement more fish oil, 6g a day. I'll find a job to pay for it.
I'm going to supplement creatine because it's the shit.

I got plenty of time this vacation and I want to see some serious results after these 2 months.

I'll post some info, pics, my program and plans later. I just needed to make this thread to make sure I'm going to really commit myself to this.

Posted by: Triple Threat

Quote:

Originally Posted by Witchblade

DOMS forced me to make a journal.

That DOMS is a meanie.

Good luck with the new journal.

Posted by: fufu

cool.

Have you tried melatonin to help your insomnia?

I had it pretty bad last year, I used valerian root and melatonin and I was out. Along with better sleeping habits as well.

A good sleep cycle comes with work like anything else.

Posted by: goob

Sweet! Witch has a journal. should be good.

Witch, you live in Holland: legal weed of crazy power. Make yourself some mild tea or food using it (as a non smoker) - guaranteed to cure you're insomnia. Or you could use melatonin, but the weed is far superior in this respect.

Be checkin in on you.....

Posted by: Double D

Did DOMS threaten you with mean anal sex?! If so I know the feeling he did the same to me!

Hey post the program your going to be using!

Posted by: Scarface30

looking forward to checking in on your workouts Witchblade

Posted by: BoneCrusher

...

Posted by: DOMS

Quote:

Originally Posted by Double D

Did DOMS threaten you with mean anal sex?! If so I know the feeling he did the same to me!

Hey post the program your going to be using!

Who the hell are kidding? I had to threaten to withhold it!

Posted by: DOMS

Quote:

Originally Posted by Witchblade

DOMS forced me to make a journal.

Good man.

So, what are the details?

Posted by: Bakerboy

Looking forward to seeing how you train. Goodluck Witch.

Posted by: katt

Id like to see the training/diet plan myself!

Posted by: Witchblade

Just got back from the cinema. I saw Diehard 4.0. It was a fun, completely over-the-top, B-movie.

Anyway, I better go to bed now.

Here's a quick list I made of all the foods I ate today. I only included the things that matter calorically, so no vegetables/fruits/water etc.

Posted by: Witchblade

The program I'm on now

Goals:
Hyperthrophy, health

Stats:
17 years old, 6', 160 lbs.

I'm a natural lightweight, eventhough I'm not an ectomorph by any means (more like an endomorph as much as I dislike the terminology). I started out at 130lbs at the same height about 10 months ago with the same bodyfatpercentage.

Last workout (wednesday)
Dynamic stretching for every bodypart
Ankle mobility
Shoulder mobility
Hip flexor stretches
Scapulae retractors/external rotators activation

1) Bentover rows 120/2x10
2) DB bench 68/1x8
3) NG pullups bw/1x10
4) DB shoulder press 32/2x11
5) Deadlifts 260/3x3
6) A: 5 assisted pistols
B: front squats 120/1x10
7) leg curls ?/2x12

Bentover rows were very mediocre. I should be able to do 2x13.
DB bench and shoulder press still suck. I can't get the form down. Ah well, I'm moving on to barbells soon.
Front squats suck. I can't breathe for shit. I can't back squat either, because I have some sort of nerve that gets impinged when I move my arms in the squatting position. I used to use a manta ray pad, but some basterd at my gym took it home with him.

Dunno why I did the curls... had to do some calf work, but my calves were sore as hell.
Deadlifts went well. I'm good at deadlifting.

Thanks for the support everyone.

Posted by: Double D

Nice workout DB. Hope things go well for you!

Posted by: katt

Very nice!

Posted by: fufu

good job, how long have you been doing total body?

Posted by: Bakerboy

Looks good but why do you do your big lifts like deadlift and squat so far into your workout

I like how you are working opposite muscle groups- a pull then a push- which is smart.

Posted by: Witchblade

Thanks katt and double d.

fufu, I've been doing fullbody workouts since I've started basically. I've done fullbody, upper/lower and push/pull/legs splits.

Bakerboy, I randomize the exercises. I usually do deads and squats first, but I need to work on my pulling exercises and my entire upper body frankly.

Posted by: soxmuscle

This title sounds like a rap song.

"Grip, Rip, and Hoist!" or "Pop, Drop, and Lock it!"

Posted by: Scarface30

nice workout there Witchblade!

Posted by: Witchblade

I stole the phrase from some strength coach, sox.

Thanks scarface.

I'm always open to suggestions btw. Don't shun away from critique.

Pics coming up this week.

Edit: all weights should be multiplied by 1.1. I thought 1 kg = 2 pounds, but it's 2.2.

Posted by: Witchblade

Warmup
Dynamic stretching for every bodypart
Ankle mobility
Shoulder mobility
Hip flexor stretches
Scapulae retractors/external rotators activation

This is my standard warmup. I do this every session.

Workout
1-WG pullups bw+22/2x5 1s hold at the top
2-Bentover rows 110/2x10 slow tempo
3-DB bench 62/2x11
4-Externally rotating face pulls 65/2x6 5s hold at contraction
5-one arm DB shoulder press 45/1x10
6-front squats 155/2x6
7-deadlifts 265/5x5 ramping the weight rest-paused
8-unilateral calf raises bw/1x10

Volume was a bit higher today and the intensity was a bit lower. I've stalled and even declined at bentover rows so I'm replacing them by cable rows.

Cool down
Static stretching for every bodypart, especially the internal rotators (my humeri are internally rotated after a 5x5 program in which I always did rows last).

That's my standard cooldown.

Posted by: fufu

Do you workout at a gym or at home?

Posted by: Witchblade

At a gym, but they don't have much equipment. It's the cheapest gym around at 25€ ($20) a month for unlimited access.

I also have a small home gym. I'll post a pic of that too some time. My dad and I made it. I bet it's the cheapest home gym there is out there, heh. Lots of options though.

Posted by: Archangel

Lookin good Brother Blade, Keep it up and I'll be following along if ok!!!

Posted by: KelJu

I never knew you were 17. You seem so mature for your age. Nice workouts by the way.

Posted by: goob

Quote:

Originally Posted by KelJu

I never knew you were 17. You seem so mature for your age. Nice workouts by the way.

He does seem mature for his age. C'mon Witch, where's the tales of sex, drugs and hookers for you're age?????

Posted by: Witchblade

Thanks Arch, any help would be most appreciated.

KelJu and Goob, that's good to know. I don't display my age on purpose to avoid discrimination. "Hm, aren't you Kenwood's age?"
I'm not so keen on telling stories. They usually tend to sound like bragging and most of the time they're complicated so it's hard to convey the right message.

Oh btw, I'd really like an honest opinion about whether my numbers are ok for my training age, especially from the personal trainers. From what I've read they're slightly subpar. I guess that's all right for someone with insomnia. It only makes me push harder. Same goes for the upcoming pics.

Posted by: goob

Fuck man. A lot of your number are better than mine. And i'm a few years older. Good work son. You'll go far.

Posted by: Witchblade

How long have you been lifting goob?

Well, I have the easy route of course. I'm still young and although and I haven't been growing in length, my body is in a very anabolic state so I should be making rapid process. Anyway, you really have a way of motivating someone.

Posted by: goob

Me, about 15 months, but only the last 11-12 with a (half decent) idea of what to do properly.

No worries Witch. You seem really knowledgable about lifting and will use it to great effect. That, i have no doubts.

Posted by: Witchblade

I'll stay worried though. I'm a really bad perfectionist. When I commit myself to something, I want it to go well or not at all.

Consequently I like the quote (forgot who posted it here)
"Obsessed is a word the lazy use to describe the dedicated."

Posted by: JerseyDevil

Hey Witchblade, congrats on starting a journal. They really can help motivate you. I too was very surprised to hear you are 17. Judging by your posts, I thought you were late 20's, even early 30's. Very mature and knowledgable for your age.

Posted by: Scarface30

[QUOTE=JerseyDevil;1648174]Hey Witchblade, congrats on starting a journal. They really can help motivate you. I too was very surprised to hear you are 17. Judging by your posts, I thought you were late 20's, even early 30's...QUOTE]

ditto for me

Posted by: Witchblade

Wow, thanks guys. (Monkeyman, don't even think about posting a gay pic in my journal now!)

I totally forgot to mention I'm going to do a study for Personal Training. I'm going to do something else as well, but I'm not sure what yet... I still have to finish another year on the Gymnasium.

Sunday's workout
1) Deadlift 265/2x5

2) Cable rows 110/2x15 - (high pulley, pronated grip)

3) DB Bench 52/1x15 - slow tempo on the first 10, explosive on the last 5

4) WG pullups bw/1x10 PR

5) DB shoulder press 35/1x13 - slow tempo on the first 10, explosive on the last 3

6) pistols bw/1x7,10 - I used one arm to hold onto a bench

7a) unilateral calf raises bw+26/1x8
7b) calf raises 70s isometric hold at peak contraction - the burn...
7c) OH squats bar/1x8 - working on technique

I forgot to do another upper back exercise, but it was a good session. Short too. I can finally do 10 wg pullups with perfect form. I could even have done another I think.

Posted by: P-funk

nice pull ups.

where do you study for personal training? Do they have a school? have you thought about going to college to study something exercise related?

Posted by: Witchblade

I'm going to do a part time study. The study is actually called Personal Training. It takes about a year and I'll be going to college and get actual practice lessons. I might do other courses or get more certificates afterwards, but I think I'll just focus on my other study for a while and earn some money. I know I'll need it.

I still have to figure out all the details, because I don't know where I'll be going to college and what else I'm going to study.

Posted by: goob

Hell yeah. 10 x wg pullups is not easy, at all. Good job Witch.

Posted by: Double D

Quote:

Originally Posted by Witchblade

I'm going to do a part time study. The study is actually called Personal Training. It takes about a year and I'll be going to college and get actual practice lessons. I might do other courses or get more certificates afterwards, but I think I'll just focus on my other study for a while and earn some money. I know I'll need it.

I still have to figure out all the details, because I don't know where I'll be going to college and what else I'm going to study.

Keep us informed on how that goes!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

I too was very surprised to hear you are 17. Judging by your posts, I thought you were late 20's, even early 30's. Very mature and knowledgable for your age.

Sounding like you're older than you are is a good thing. You only need to worry when you start looking older than you are.

Posted by: Witchblade

Actually I do look older than I am. At least that's what I've been told. I get your point though.

Posted by: Scarface30

nice workout Witchblade! good job with the PR

Posted by: Big G

Quote:

Originally Posted by Witchblade

I'm 6', 160 lbs. I started out at 130lbs at the same height about 10 months ago with the same bodyfatpercentage.

You've gained 30lb of muscle in 10months!? Are you serious!?

Are you a "natural" bodybuilder (i.e. Roid-free)?

I read up on SDrol recently and that sounds like the kind-of gains they were talking about on that shit. Surely you're on something, right?

Posted by: Witchblade

Nope, 100% natural. I'm out of newbie gains though, I've been 80kg (176lbs) for a while now.

Posted by: Archangel

Great w/o Brother Blade, you got that Brandon Lee look goin, Good Stuff!!!

Posted by: Witchblade

Posted by: Big G

Quote:

Originally Posted by Witchblade

Nope, 100% natural. I'm out of newbie gains though, I've been 80kg (176lbs) for a while now.

Geez! Good going then.

I never knew it was possible to grow like that. I'm still learning about all this. Hopefully, with a little help from everyone on here, and the books I've been collecting/reading I'll get some faster progress myself here soon too.

I was wondering though, what does a 6' man look like at 130lb!? I don;t really want pictures but, gee-whizz, that's crazy skinny! I was 10½stone (147lb) when I left England and move to the US in 1998 and I looked like a blind man's stick (shiny white and gangly as could be)! I can't imagine what 130lb would look like. You said you were an endomorph too right, which means you'd have far thicker bones than me. You must've been a rattling bag of bones back then.

Good progress!

Posted by: Witchblade

Thank you.

I actually wasn't that skinny at all at 65kg (143lbs, the numbers in the first post weren't calculated correctly). I guess I have feather weight bones or something.

Tuesday's workout
1) Cable rows 132/1x12,8

2) DB bench 75/1x6

3) Deadlifts 242/?x? - Just playing around. Guess it was something like 3x6 + some singles. Wasn't happy with my form.

4) WG Pullups bw+35/1x3,3,1 - dropped the weight between my legs after the last rep and did 3 bw pullups

5) Front squats 155/2x6

6a) DB military press 40/1x8
6b) Machine shoulder press 22/1x18

7a) unilateral calf raises bw/1x8
7b) hanging leg raises bw/1x15 - 2s hold at top; 5s hold at the last rep followed by a 30s hold with only the knees raised
7c) externally rotating face pulls 65/1x12 - switched grip and ...
7d) face pulls 65/1x12
7e) externally rotated calf raises bw/1x10 - switched feet position and...
7f) internally rotated calf raises bw/1x10

Time for a new program I think. I want to do more volume and more crazy stuff. I'm thinking about a horizontal upper/lower/vertical upper program. I could go on a short cut with that program too. Then again, I also want to do 5x5 again.

Posted by: goob

Great work Witch. DB bench and dead's looking especially good.

Posted by: Witchblade

HIIT, sprints

Christ, the pain I get in the right part of my stomache is insane.

Posted by: goob

Quote:

Originally Posted by Witchblade

HIIT, sprints

Christ, the pain I get in the right part of my stomache is insane.

What did you do for HIIT sprints?

30 second rest intervals? Sprint for 100m?/ 20 seconds?

HIIT is hard as fuck.

Posted by: Witchblade

Nah I'm deconditioned. The weather is awful here and I've had 2 test weeks recently so I haven't been running much at all. And before that I had shin splints so I couldn't run either.

I usually do sprints on a dyke with streetlights. I think they're 50m apart. I didn't really have a plan or a program, but it looked like this.
50m sprint
100m walk
repeat 6 times
rest
50m sprint
50m walk
repeat 6 times
rest
100m sprint
50m jog
100m sprint
cushion my right inner oblique or whatever it is that hurts

Posted by: P-funk

does the dyke get mad at you when you sprint on her?

Posted by: Witchblade

I saw something like that coming, but not with those words.

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

does the dyke get mad at you when you sprint on her?

Patrick, you are such an asshole, and I mean that with the upmost respect.

Posted by: Triple Threat

Quote:

Originally Posted by Witchblade

the pain I get in the right part of my stomache is insane.

Fun stuff, isn't it?

Posted by: Triple Threat

Quote:

Originally Posted by P-funk

does the dyke get mad at you when you sprint on her?

It probably depends if he's wearing spikes or not.

Posted by: Gazhole

Some good looking workouts, WB! Keep it up

Posted by: Double D

Your numbers are up there pretty good for DB benching!

Posted by: goob

Quote:

Originally Posted by Witchblade

Nah I'm deconditioned. The weather is awful here and I've had 2 test weeks recently so I haven't been running much at all. And before that I had shin splints so I couldn't run either.

I usually do sprints on a dyke with streetlights. I think they're 50m apart. I didn't really have a plan or a program, but it looked like this.
50m sprint
100m walk
repeat 6 times
rest
50m sprint
50m walk
repeat 6 times
rest
100m sprint
50m jog
100m sprint
cushion my right inner oblique or whatever it is that hurts

Looks pretty good. I think the oblique thing will go when you get more conditioned. For peak performance, give yourself 3-3.5 hours since eating a good meal before firing on. This has worked best for me.

Posted by: Witchblade

Thanks guys. The journal thing does work, I think. I'm more aware of the numbers I should use and the ones I should improve.

goob, isn't that a long time without eating? I tend to eat about 1h before cardio, but I do notice the pain is less intense when I've fasted for a longer period. Even when in very good cardiovascular state I still get it. It's just later in the workout.

I saw Transformers today. Huge fucking disappointment. The movie had so much potential with those kind of special effects, but they fucked it all up. It was absolutely terrible. I liked the first scene with the chopper and the second one with the scorpion, but the rest was shit.

Anyway, to the workout.

Thursday
1) Deadlift 265/1x10 PR

2) NG Pullups bw/1x11

3) DB military press 45/1x11 PR - I suck at military pressing with dumbells, but I'm pretty good at it with a barbell.

4) T-bar row 100/3x10 - first time I've done these, the cable row bench was taken.

5) DB bench 62/1x11

6) Front squat 132/1x5 (3 in the hole), 30s RI, 5 - It seems my mobility with squats is decreasing while ankle and hip mobility are increasing. I could literally sit on my calves, but I'd have to round my back.

7a) Calf raises bw+35 DB (left hand)/1x10, switch to right hand without rest, 10
7b) 'Body curls (?)' you hang in a chin-up position and then touch your hands with your shins by raising the pelvis. Your arms remain stretched.
bw/1x10

8) externally rotating face pulls 88/1x15 - I usually hold at contraction, but I didn't do that now.

Posted by: Triple Threat

Quote:

Originally Posted by Witchblade

isn't that a long time without eating? I tend to eat about 1h before cardio, but I do notice the pain is less intense when I've fasted for a longer period. Even when in very good cardiovascular state I still get it. It's just later in the workout..

Depending on what you eat, one hour may not be enough time to digest the food. Try finishing that meal about 2 hrs before and see if it helps.

Posted by: Scarface30

awesome workout Witchblade! good job on the PR

I find I have the same problem with the military DB press too

Posted by: Witchblade

I'll give that a whirl, TT.

Thanks for the motivation, scar.

BTW, what's with the empty avatar?

Posted by: Scarface30

Quote:

Originally Posted by Witchblade

...BTW, what's with the empty avatar?

I can't seem to find one that I like.

I had found acouple sweet animated ones, and when I tried to use them it said I couldn't use animated ones

..mighta been too big or something.

Posted by: goob

Good workout Witch. I don't know what an externally rotating face pull is, but it sounds cool.

How did the T bar's go down for you?

Oh, by the way, 3 hours is a long time to go without eating, but it works best for me. I can't eat too soon before cardio or my performance suffers.

Posted by: Witchblade

I'm not too fond of the T-bars really. I like good old bentover rows more. It's easier to set-up properly for me.

Externally rotating face pulls are like normal face pulls, only you're grabbing the rope from below instead of from above. Like this, but you pull the rope back over your head.

I'm going to do HIIT again at 18:15h. Last meal was at 16:00h. I'll see how that goes.

Posted by: Witchblade

50m sprint + 50m walk for 8 sets.
Rest until the pain wears off.
50m sprint + 50m walk for 4 sets.
Jog home and ice my crappy shins.

It went better, but I still got the pain. The pain gets so bad, it's crippling, even 2 and a half hours after my last meal.

Posted by: JerseyDevil

Things are looking good in here Witchblade!

Over the years I have had problems with shin splints also. In my experience, once you get them, you can't work thru them unless it is a mild case. Take a week or two off from sprints and do something else instead. When you come back, only do 2 sets of sprints and walks. Then add 1 more per session until back up to 8. I think you'll find that takes care of the problem.

Posted by: P-funk

ice the hell out of them and then get someone to look at your running technique.

maybe you are over pronating.

maybe you are running with a sway back posture.

Posted by: Witchblade

Quote:

Originally Posted by P-funk

ice the hell out of them and then get someone to look at your running technique.

maybe you are over pronating.

maybe you are running with a sway back posture.

I've done all that. My running technique seems to be decent. I also bought new running shoes which were fit for my foot type. That and a few weeks off of running got rid of the problem, but yesterday I still felt a mild nuisance in my shins and I don't want to take any risks so I iced them.

If my shins hurt next cardio workout, I'll replace the cardio by something else and gradually work up to sprinting again.

Today's workout sucked. I feel overtrained. I'm taking the week off. Meh.

Posted by: P-funk

How are you analyzing your running technique. Most importantly, you need someone to watch you from the back and look at heel strike and foot/ankle control....that would be pretty hard to do by yourself..haha

Posted by: KelJu

Quote:

Originally Posted by Witchblade

Today's workout sucked. I feel overtrained. I'm taking the week off. Meh.

Good idea. If your body is telling you that you are overtraining, then take a week off. Deloads are great for both mental and physical recovery. I bet you will be starving to train after a week.

I like to use deloads as an excuse to use that time on my list of "stuff to do".

Posted by: Witchblade

Quote:

Originally Posted by P-funk

How are you analyzing your running technique. Most importantly, you need someone to watch you from the back and look at heel strike and foot/ankle control....that would be pretty hard to do by yourself..haha

Sorry for the confusion, I didn't do that myself. I went to see a pro and he made me run and videotaped it. Then he analyzed the video, looking at the position of my feet during my strides and explained that my running technique was oke. My right foot is overpronating very slightly, but nothing significant. He thought my shin splints were caused by my crappy shoes and simpy over use.

KelJu:
Yeah, I think I really need this week off. I've had 2 pretty brutal test weeks and the program I'm on is pretty taxing with that frequency and intensity. I got a lot of stuff to do, so I'll be oke. I'm making a movie with a friend who wants to be a director this summer, so we have a lot to do. I also got plenty of reading material left for my literature list and I still have some movies on my must-see list.

Next week and the 4 weeks after that I'll be working full time. I'm an 'internal mover' at the tax office. Sounds fancy, but most of it is carrying heavy stuff. It's hard work, but it's good money. I'll have about €1700 ($2125) at the end of the summer. Most 17 year olds don't earn that much.

Posted by: goob

Man, I'm really bad for taking week's off. I never listen to my body, and fire on regardless. Although, listening to Cowpimp's argument, that because we are'nt pro atheletes, we don't really need to take week's off.

I guess you're body knows best. Good call in getting you're running evaluated, I'm sure as you do more, the oblique thing will disappear.
Job sounds good Witch.

Posted by: Witchblade

Actually, I believe Cowpimp didn't think weeks off were unnecessary. Rather I think he meant planned deloading weeks aren't necessary when you're still making progress.

I don't like taking a week off either though. It goes against your instinct... train less, get more.

Posted by: Scarface30

yeah, a week of can help out when/if you think you need one. and its always good to make some money, as for me I am jobless which blows a lot of ass. there is nothing around here right now! I put applications in all over the place and heard back from one and didn't get it. but 2125$ in 5 weeks is good money!

Posted by: Double D

I take a week off and every single time come back stronger.

Posted by: Archangel

Hope all is well BRother Blade!!! Hope your 4th was Great too!!!

Posted by: Witchblade

I'm reading Further Brawn by Stuart McRoberts. Or rather, I'm skimming through it because it's a load of shit. Huge disappointment.

On a side note, I've done an extensive psychological test to see what would be good career choices for me. I'm pretty happy with the overall analysis, but the psychologist told me the test results strongly indicate I'm mentally depressed. The more I think of it, the more I'm starting to believe it. She says it's very common in people with 'hyper intelligence' (how do you call it? gifted?) and insomnia. Woopidoo...

Posted by: DOMS

Quote:

Originally Posted by Witchblade

I'm pretty happy with the overall analysis, but the psychologist told me the test results strongly indicate I'm mentally depressed. The more I think of it, the more I'm starting to believe it. She says it's very common in people with 'hyper intelligence' (how do you call it? gifted?) and insomnia. Woopidoo...

Don't buy into that shit! Don't let them tell you that your depressed!

Doctor these are way too fucking quick to make that diagnosis. So you might feel a little bumbed out about a thing or two in your life. Whoodie-fucking-doo!

Life is not perfect, so you don't necessarily need to be happy about everything. Don't let them push you into that mindset (and the associated drugs) until you get several more professional opinions on the matter.

I do believe the idea that very intelligent people get into a funk once and while, hell, I do it, but it's nothing that big.

Posted by: Witchblade

Yeah, you're right. Thinking about it only makes it worse. I'm definitely not taking any meds and I'm not going to see anyone about it either.

Maybe the solution is drinking more tea.

Posted by: soxmuscle

Quote:

Originally Posted by Double D

I take a week off and every single time come back stronger.

But don't you look/feel flat all week? I think it would be mental torture to stay out of the gym for a week. Atleast in my whacked out mind.

Posted by: soxmuscle

Unless you're a complete emotional wreck, I don't understand how doctors could diagnose something like that. You're working out, being healthy, and living the dream.

I agree with DOMS.

Posted by: Archangel

I have a Love/Hate thing going when I take time off, but I know I NEED it and I come back hungrier and ready to take it to another level!!! Listen to your body, and I second Brother DOMS, DON'T listen to the idiots who make money trying to make you feel like a peice of crap!!!

Enjoy your weekend Brother Blade!!!

Posted by: Witchblade

Thanks guys.

Posted by: Bakerboy

Try meditation. Learn to relax. Try sitting for 10 minutes a day in the morning and then again in the evening and then build from that. Life is hard at times, a battle. Life is also made up of thoughts and actions. If you think about positive things, surround yourself with positive people life is a lot easier. We all need to learn how to strengthen our minds, to use our minds as a way to re-energize, as a way to heal. Medication can be a crutch. You have to think that you are well to be well. You have to believe you are strong so you can be strong- sounds stupid but it's true.

Posted by: JerseyDevil

Quote:

Originally Posted by Bakerboy

Try meditation. Learn to relax. Try sitting for 10 minutes a day in the morning and then again in the evening and then build from that. Life is hard at times, a battle. Life is also made up of thoughts and actions. If you think about positive things, surround yourself with positive people life is a lot easier. We all need to learn how to strengthen our minds, to use our minds as a way to re-energize, as a way to heal. Medication can be a crutch. You have to think that you are well to be well. You have to believe you are strong so you can be strong- sounds stupid but it's true.

Nice post. Very inspiring advise BB.

Posted by: Scarface30

hey Witchblade, how is the deloading/week off going?

Posted by: Witchblade

Not exactly as planned. I don't feel rested at all, but I doubt this is because of training fatigue.

I've designed a new program for the rest of the holidays. It's not as heavy as the last one, because I'll be working full time doing taxing labour.

Goals: hyperthrophy, health, cut.
Split: upper horizontal, lower, upper vertical.

Each mesocycle will last one week. I'll be working out 3 days a week. I'm currently in a caloric surplus.

Each workout consists of 2 parts: the main exercises and accessory work. The first 2 exercies of each workout will focus on improvement, mostly in the strength division. The accessory work should bring lots of pain by producing severe microtrauma.

As keen as I am on variety, I'll be using a big arsenal of rather advanced training techniques for the upper body and I'll superset basically everything.

Training techniques for the main exercises: Intensity
Rest-pause
Wave loading
Super Overload
1,6-Training

Training techniques for the accessory work: Microtrauma
Pre-fatiguing/post-fatiguing (/Doubles)
Negative System
Super Slow
Isometrics
Escalating Density work
1-1/2s

Which techniques I'll use is dependent on what I feel like doing and whether I have a spotter or not.

The Template
Emphasis on template. These are mere guidelines.

Sunday: Upper Horizontal
1a) Bentover row 4x6
1b) Bench press 4x6

2a) Unilateral cable row 3x9
2b) Push-ups on handles 3x9

3a) Cable crossovers 2x12 (I might ditch these)
3b) Reverse flies 3x12

4) L-flies 3x10

Monday: Cardio + Active Recovery
Steady-state cardio/medium intensity interval training

Tuesday: Lower
1) Deadlift 4x6

2) Front squat 4x6

3) Unilateral squats 2x8

4) Pullthroughs 3x9

5) Overhead squats 3x7 (if I'm capable)

6) Calf raises 3x12

Wednesday: Active Recovery + Cardio (if I'm up to it)
Steady-state cardio/medium intensity interval training

Thursday: Upper Vertical
1a) Chin-ups 4x6
1b) Military press 4x6

2a) Unilateral pulldowns 3x9
2b) Dips 3x9

3a) High pulley face-pulls 3x9
3b) Hanging pike-ups 3x8

4a) Zottman curls 3x12
4b) Pushdowns 3x12

Friday: Active Recovery

Saturday: Cardio + Active Recovery
HIIT: Sprints

When cutting I'll stop performing the curls, pushdowns and crossovers. Maybe the pike-ups too.

Posted by: Witchblade

This first week will be a test week. I won't use any special techniques yet or really push myself to the limit.

I tried supine rows today, but they're still too hard for me. Unilateral cable rows are ... odd. Weighted pushups are a lot of fun. My bench press technique sucks ass. I haven't benched in weeks if not months and I'm down 20lbs. I hope it's all form. The L-flies are funny. I could use the fuzzy pink dumbells. My ROM is surprisingly good though, about 160°.

Posted by: goob

I like your plan Witch. So much, that I might steal it for a new routine when the time comes.

I did some Unilateral cable rows last workout, and felt they were pretty wierd too. What's an L fly?

Posted by: Witchblade

Feel free to steal it. I could recommend my last routine too, if you're looking for something intense.

L-flies are prone external rotation laying on your side.

Posted by: goob

Quote:

Originally Posted by Witchblade

Feel free to steal it. I could recommend my last routine too, if you're looking for something intense.

L-flies are prone external rotation laying on your side.

I googled them, because I did'nt really understand your terminology (prone external rotation????)

, but that's only because I don't understand a lot of lifting terminology yet......

What routine did you do last? Is their a link to the thread?

Posted by: Scarface30

sounds like a good new workout plan!

although I am not too familiar with some of the terminology, I get the just of it all. looking forward to see how this progresses.

Posted by: Witchblade

Old program

I removed the last set of chin-ups and CG bench press, because it was too taxing.

Posted by: goob

Quote:

Originally Posted by Witchblade

Old program

I removed the last set of chin-ups and CG bench press, because it was too taxing.

Thanks Witch. A lot of variation there. Good ideas.

Posted by: Witchblade

Tried to do cardio today, but failed. Active recovery was all I could muster.

Posted by: Gazhole

Looks like a moderately high volume program!

I like it though. Looks like youve put a lot of thought into it

How are you going to implement those advanced techniques? Altogether at once? Cycling? How often will you progress with them? Etc etc.

Posted by: Witchblade

I'll be picking a technique for each exercise at random really. I'll see what I like and maybe structure them later on. Once structured it's easier to measure progress.

So in a month, I might do the following on upper vertical day:
1a) Chin-ups rest-paused
1b) Military press 1,6-training

2a) Unilateral pulldowns negatives
2b) Dips negatives
2c) triceps pushdowns pre/post-fatigue

3a) High pulley face-pulls isometric hold at full contraction
3b) Hanging pike-ups slow negative

4) Zottman curls (build in negative overload)

Posted by: Archangel

Holy cow, that amount of volume would absolutely KILL me, Best Wishes my Friend!!! I have confidence in ya!!!

Posted by: Witchblade

It's not that high really. Just a bit more than the standard push/pull from the stickies. And if anyone's doing any killing, it's you Arch!

If it's too much I'll remove the isolation exercises first. Depends on how heavy the labour on my job is and how much sleep I'll be able to get.

Anyway, thanks for the kind words everyone.

Posted by: goob

Hey Witch, how long did it take you to build up to the condition needed for Guerilla cardio???

Could you run 4-5 miles easily enough?

How did you feel after Guerilla Cardio?

Posted by: Witchblade

Cardio
Biking interval training: 15 km/9.5 miles in 30min. Doing intervals really kills you compared to steady-state biking. The strong wind didn't help either, but it felt great. I think I'm going to do more biking for cardio.

Lower day will be tomorrow. Couldn't make it today.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

I'll be picking a technique for each exercise at random really. I'll see what I like and maybe structure them later on. Once structured it's easier to measure progress.

So in a month, I might do the following on upper vertical day:
1a) Chin-ups rest-paused
1b) Military press 1,6-training

2a) Unilateral pulldowns negatives
2b) Dips negatives
2c) triceps pushdowns pre/post-fatigue

3a) High pulley face-pulls isometric hold at full contraction
3b) Hanging pike-ups slow negative

4) Zottman curls (build in negative overload)

Ah, thats a pretty good plan. Keep things interesting.

As long as you dont do the same technique for an exercise too often, that could stay a really fresh program for a long haul.

Posted by: Witchblade

Quote:

Originally Posted by goob

Hey Witch, how long did it take you to build up to the condition needed for Guerilla cardio???

Well, I was in a really good condition already before I started weight lifting. I've done just about every sport in the book except rugby (american football variant) and basketball. I didn't really train for it. Before the summer I practised volleyball over 6 hours each week. When the season ended and the summer started I began doing interval training quite often. At my peak I was doing very little leg work and 3-4 HIIT sessions per week. I tried the actual Guerilla Cardio protocol for the first time at the end of the summer, grinded through and succeeded the first time.

Quote:

Could you run 4-5 miles easily enough?

Never focused on that, but I definitely could. 10 miles too. I only weighed ~145 lbs at the time.

Quote:

How did you feel after Guerilla Cardio?

Dizzy, nauseated, sick, shaking, faint legged, king of the world.

Posted by: Witchblade

Quote:

Originally Posted by Gazhole

Ah, thats a pretty good plan. Keep things interesting.

As long as you dont do the same technique for an exercise too often, that could stay a really fresh program for a long haul.

I really like variety to keep my motivation up. And for extended periods of time I prefer splits over total body training, so I think I'm going to stick to this one for a while.

Posted by: goob

Quote:

Originally Posted by Witchblade

Ouch! Thanks for the feedback. It seems I have a bit to go to get there. Not too far away. No real leg work until it's done.

Posted by: Witchblade

I think you don't need much leg work when you're sprinting that much. It may even be a nice change for your legs and your lower back won't complain. I wouldn't advise it for long durations though.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

I really like variety to keep my motivation up. And for extended periods of time I prefer splits over total body training, so I think I'm going to stick to this one for a while.

Im all about variety too. Its getting to the point where i only have a template for the session, and ill fill it in around that. Even if its just the exercises, it really helps keep you interested right the way through.

Theres so many different training configurations that theres absolutely no excuse for being bored with what you're doing.

Posted by: Witchblade

Agreed 100%.

Posted by: Scarface30

do you mind if I somewhat kinda copy your template there for my next routine? I really like that.

that is one killer interval training you have there

! shit man, 30km/hr pretty much, I'm lucky if I get 20kms in an hour.

Posted by: JerseyDevil

Quote:

Originally Posted by Witchblade

Good looking program WB. It is so scientific

Posted by: KelJu

Quote:

Originally Posted by JerseyDevil

Good looking program WB. It is so scientific

I don't know what half of that shit means.

And I call myself a lifter.

Posted by: Gazhole

Quote:

Originally Posted by KelJu

I don't know what half of that shit means.

And I call myself a lifter.

Google is a wonderful thing. I didnt have a clue what "Wave Loading" meant. I thought it was some crazy exercise to train the power of your waving.

Posted by: katt

I'm getting to really like throwing those negatives in !

Posted by: goob

Quote:

Originally Posted by katt

I'm getting to really like throwing those negatives in !

I like throwing negaives in too....."witch you fucking suck ass, you bastar....." Oh, er...... misunderstood the terminology.

Witch, you are officially added to my plagerisation list, with those great workout plans.

Posted by: Witchblade

Oh noes.

Wait til you see it in action next weeks. I'm off to the gym now for lower body day.

Posted by: Witchblade

Wednesday, Lower
1) Front Squats 155/3x5 PR

2) Deadlift 245/2x5, 265/2x5

3) Unilateral 'leg press/hack squat' 135/1x5 145/2x5

4) Unilateral hyperextension bw/1x15

5) Hip abduction machine 145/1x15,11

6) Overhead squats 45 (bar)/2x12

7a) Unilateral calf raises bw/1x10,10,7
7b) Hanging leg raises bw/2x30s isometric hold with legs higher than parallel to the ground

Took it easy today. I'm glad I can do overhead squats without much of a problem. I'm not a fan of them though. I think balance is all they do for me.

Posted by: Double D

Came out with a pr on the front squats right away! Right on!

Posted by: Scarface30

solid workout Witchblade! good job on the PR!

Posted by: Witchblade

Thanks guys

Last day of the testing week today. I love this workout already.

Thursday, Upper vertical
1a) CG Chin-ups bw/1x10,8,8 - hands touching each other
1b) Military press 90/1x8,8,7 - bar to chest - barbell > dumbell

2a) Unilateral pulldowns testing, found 60 as a benchmark
2b) Dips bw/1x11,10,7

3a) Kneeling high pulley face pulls testing, found 60 as benchmark
3b) Unilateral pushdowns testing, found 25 as a benchmark

Forgot I was supposed to do zottman curls and pike-ups. The zottman curls may be superficial anyway. That 3rd superset totally killed my forearms and grip.

Posted by: Bakerboy

I like your mix of exercises.

Posted by: goob

Wow nice work Witch. I've never tried chin-ups with my hands touching each other. How did it go for you? Easier/harder than standard grip?

Posted by: Witchblade

Thanks baker and goob.

CG chins are harder and there's a crapload of biceps involvement. I can do more medium grip chin-ups. At least I could if I didn't have the wrists of a six year old.

Posted by: Musclebeach

Looking good Witch

I dont know if my old journal is still on here... Ill look, but if I recall your DB bench numbers seem to be pretty similar to mine at that age. You remind me quite a bit of myself at 17 as far as bodytype goes. I was 6'3"ish and 180ish and kind of an ectomorph.

I am impressed by your excellent stretching warmup and your committment to doing it each and every time. Most 17 year olds just walk into the gym, do some bench and curls and leave. Congrats man!

Oh and by the way.... Transformers has to be one of the most rad movies ever made!!

Later man

Posted by: AKIRA

Quote:

Originally Posted by Witchblade

Thanks baker and goob.

CG chins are harder and there's a crapload of biceps involvement. I can do more medium grip chin-ups. At least I could if I didn't have the wrists of a six year old.

I wonder which way is harder for me. Medium might be the hardest...wide grip has the shortest ROM, but I seem stronger on the chinups...fuck I dont know.

I am jealous that you have a bar to do chin ups with. My gym have special pullup bars and the closest ones leave about 7 inches inbetween my hands.

Posted by: Witchblade

I hope I'll be able to keep up with your rate of improvement, musclebeach, and get a physique like yours.

The warmup and cooldown are definitely very time consuming, especially on whole body days. I'll do anything to prevent injuries.

Akira, my gym has 2 pullup bars. 1 only has hand holds at a very wide grip and the leg raises pad gets in the way so it's hardly usable. The other is pretty good, but the handles are spaced 3 hands apart and the roof gets in the way if you want to go any higher than chin above bar. Sternum chins are impossible. So when I'm doing CG chins or NG pullups I'm not gripping the handles, I'm just hanging onto the metal without the hand holds. Hell, the bars I'm gripping aren't even round. They're rectangular. God bless gloves.

Posted by: Archangel

Brother Blade, lookin GOOD my Friend!!! Believe in yourself, you have to "Believe to Achieve"!!!

Posted by: Witchblade

Heh, today's workout made me believe again. I'm still not going balls out at all, but my numbers are pretty good. The future is bright. I've decided I'm going to cut after next week. It'll be near impossible to bulk with 8 and a half hours of hard labour on a daily basis anyway.

I'm not exactly sure about the numbers of today, because I used so many different loads.

Sunday, Upper Horizontal
1a) Cable rows wave loading - wave 1 wave 2 wave 3
135x6 135x8 135x8
145x5 145x6
155x4 155x5

1b) Bench press wave loading - wave 1 wave 2
110x10
135x8 135x10
155x4 135x5
175x2 175x5 (spotted, but he barely touched the bar) PR

2a) Dumbell Rows
75x5
65x7x3
45x1 30s hold at top

2b) Push-ups on handles
bw+35x6x3

3a) Bentover reverse cable flies
20x6x3 with 3s hold at top

3b) Crossovers - minimized front delt work - tempo: 3/1/X!/1
45x10
55x10

4) L-flies
7x7x2

Cake! I think I'll keep this as my exercise selection for upper horizontal.

Posted by: Witchblade

First day at work. Only 1-2 days per week are heavy labour, the rest is cake. Enough to break a sweat, but nothing intense at all. Just those 1-2 days are pretty heavy. I think positively and imagine it's strongman stuff. Moving 650lbs carts and stuff.

Posted by: katt

Numbers look great!

What kind of work are you doing?? 650 lb carts???

Posted by: Witchblade

The tax office is busy with an intern moving to upgrade efficiency. I'm one of the guys that has to move all the stuff, mainly paperwork (tax tapers). I spend most of the time in the archives, but 1-2 times a week we need to move all the stuff to a new archive.

Posted by: DOMS

Quote:

Originally Posted by Witchblade

1b) Bench press wave loading - wave 1 wave 2
110x10
135x8 135x10
155x4 135x5
175x2 175x5 (spotted, but he barely touched the bar) PR

So long as he only lightly touched your bar, I don't think you've got anything to worry about.

Nice job on the PR, man!

Posted by: Double D

Nice pr there on your bench! That always makes me feel good!

Posted by: Archangel

Fantastic w/o BRother Blade, you SHOULD Believe after that one!!!

Posted by: Scarface30

awesome workout Witchblade

! I really like the way you have it set up here.

Posted by: Witchblade

I think the journal with all your inspiration contributed to my motivation big time.

Yesterday's workout was another fine one.

Tuesday, Lower
1) Deadlift rest-paused
285x5,4,3,2,1 PR

2) Front squats - re-evaluating form and movement because it hurts my torso/ribcage
Some sets of 2 and 3 with around 135

3a) Pullthroughs 145/4x10 PR
3b) Calf raises with a 25lbs plate pinched in one hand, switching hands every 10 reps
bw+25/1x20,16,16,12

4) Leg press/hack squat machine partials (to 'parallel') - (dunno what the fuck it is, but the movement looks like a crossbreed between hack squats and leg presses)
155/3x10

5) Some unilateral side planks and hyperextensions in between the cool-down

I'm going to try to persuade the gym owner to buy a trap bar and/or one of those powersquat MantaRay things so I can squat properly. Still, deadlifts are improving.

4) Partial

Posted by: goob

Good shit Witch. Bustin out some great PR's, even after a hard day at work.

What's Partial mean?

Posted by: katt

Have front squats always hurt you?

Posted by: buening

Nice routine you have there witch. A few other options you might try and like. I know the Smith machine isn't highly regarded, but if you have one at the gym try it doing calf raises. We have a platform that's roughly 3" tall that i hang my heels off of and (if you have the flexibility) I let my heels touch the ground and then perform the calf raise. I'm up to 250lb including the bar and it has made my calves explode. I used to do them one leg at a time with a DB in my hand off the spotting platform, but this has really helped.

Also, not sure if your gym has it but have you tried hammer grip pullups? Our gym has those assisted chin/dip stations and i just affix the foot platform to the ground and do BW pullups. This is actually my strongest grip compared to wide and narrow grip pullups/chins. Just another variation to experiment if the equipment is available. It's an excellent bicep builder.

Also, are those weights you posted in lbs or kgs? You mentioned they needed to be multiplied by 2.2. If so that is a crazy deadlift for your weight. If not it is still pretty good for your age and weight/height.

Posted by: Witchblade

Thanks blue. I've thought about doing calf raises like that... I'll give it a whirl. bw+250lbs, that's awesome man!

I've done the hammer grip pullpups. I call them neutral grip (NG) pullups. I like them, but as I mentioned to Akira, I have to hold on to rectangular bars to do them.

The weights are in lbs. Y KG x 2.2 = Y lbs. I wish they were in KG!

Good tips. I'm always open to suggestions!

Quote:

Originally Posted by goob

Good shit Witch. Bustin out some great PR's, even after a hard day at work.

What's Partial mean?

Hadn't even thought about the fatigue from work yet!

Partial simpyl means 'for a part' so you're not doing the entire movement, just one bit of it. In this particular case it meant I didn't go past a 90° bent in my knees.

Quote:

Originally Posted by katt

Have front squats always hurt you?

Nope. It started a few weeks/months after I stopped doing back squats and started front squats. I can't back squat because of a flexibility issue in my joints that can't be healed. My dad has it too. I used to use a MantaRay-ish pad on the bar, but my gym doesn't have it anymore and I can't find it anywhere online (I'd have to find a European store even).

Posted by: buening

BW+250 isn't as hard as it sounds. I can actually put on 150lbs and max out at 15 reps. The next workout i can put on 250 and still max at 15 reps. Calves work very strangely, at least on my body. I'm just slowly progressing on the weight. I actually started way too low and wasted time. Also, they don't work as well if you don't have a small platform to hang your heels off of. I've even used the step aerobics platform when my normal one was used. Just make sure you stretch your calves plenty before if you decide to try to touch your heels to the ground (light weight is a must at first, obviously). If you don't like all that weight on your shoulders, the same thing could be done on a leg press machine. I prefer the smithy though

I finally found a use for that damn machine. Another tip, on the last rep of the last set of standing calf raises, i like to squeeze in as many partial reps as possible. I normally get between 5 and 12 partial reps with a ROM of 2-3". Guarantee you won't walk normal after that last set

Ah, neutral grip makes sense as well. My shoulder pops like crazy when doing wide grip chins. Still trying to figure that one out, but am doing the hammer grip chins for now.

If you want a comparison of what you are lifting, here are my numbers. I've been working out for about a year and a half, with a year actually being serious. I've always been in sports, so i had a decent base to begin with (just a beer belly). I don't have a journal as of now

Standing OH Press BB: 95/3x7
Deads: 215/2x6 - just started these two months ago
Bent BB Rows: 160/3x7
Bench BB: 175/3x7
Weighted Dips: 20/3x10
Hammer chins: BW/3x10
Standing Calf Raises: BW+250/3x15
Squats: 155/3x8 - just started ATG 2 months ago, so weight is pretty low

I'm 25yrs old, 5'9" and 172lb with roughly 16% bf.

Posted by: Scarface30

man, those deads look mighty Witchblade! great job

Posted by: Archangel

Fantastic w/o BRother Blade, and a PR to boot, Good Stuff my Friend!!!

Posted by: Triple Threat

PRs are always a good thing.

Posted by: katt

Yeah, what he said

Posted by: Witchblade

*hugs you guys (katt extra intimately, but not too intimately for fear of being crushed)*

Quote:

Originally Posted by buening

Ah, neutral grip makes sense as well. My shoulder pops like crazy when doing wide grip chins. Still trying to figure that one out, but am doing the hammer grip chins for now.

I'd just stick to a close grip or pullups. The wider the grip the worse for your shoulders.

You sound quite knowledgeable, bue, and your posts are very informative, so I think a lot of people would be interested to see a journal by you. Plus it's great for motivation, as I've recently found out. The atmosphere is really great in this section and there's a ton of inspirational material floating around. I mean, look at Archangel and Musclebeach's journals!

Thursday, Upper vertical
1a) NG Pullups - wave loading
bw+30/5x3
bw+45/3x3

1b) Military press - wave loading
90/2x8
110/3x5
135/1x2
I love this exercise, but I tend to arch my back when I rack the weight damnit.

*1 1/2) Tried mixed grip pullups (bw/1x6,4), but they suck.*

2a) Unilateral pulldowns
65/1x6
45/2x10

2b) Dips bw/3x10 - Never been good at dips. Maybe it's anatomical.

3a) Face pulls 65/3x10
3b) Barbell rollouts on knees bw/5x3

4a) Unilateral Zottman curls 18/2x8
4b) Unilateral reverse grip pushdowns 35/2x12

Satisfied.

I'm up for some more advanced stuff for next week, but I'm going to drop calories so I'm in dubio.

Posted by: Scarface30

great looking workout Witchblade. it looks so high tech, lol...wave loading, I have no idea what it is but it sounds cool.

how do you find you feel after doing 4 supersets? I am going to be doing this beginning of Sept. but I am going to be in bit of a caloric surplus.

Posted by: Bakerboy

Sweet wo Witch! I like the face pull/ rollout superset that's hardcore!

Posted by: goob

Good work Witch. Some may say, so good, it's Witchcraft.*

*Title for your next journal......

Posted by: Witchblade

Quote:

Originally Posted by goob

Good work Witch. Some may say, so good, it's Witchcraft.*

*Title for your next journal......

I'll definitely remember that one!

Witchcraft

Quote:

Originally Posted by Bakerboy

Sweet wo Witch! I like the face pull/ rollout superset that's hardcore!

I really like those exercises. It would be cool to eventually do them standing with just one hand on a barbell. You might get there rather soon bb.

Quote:

Originally Posted by Scarface30

great looking workout Witchblade. it looks so high tech, lol...wave loading, I have no idea what it is but it sounds cool.

how do you find you feel after doing 4 supersets? I am going to be doing this beginning of Sept. but I am going to be in bit of a caloric surplus.

Wave loading is just what it looks like. You're doing your sets in 'waves'. As opposed to straight sets, you add weight every set until you reach a certain point (which can be whatever you want, 1 rep or even 10 reps), then you go back to your first weight and do the cycle all over again as often as you want.

The supersets don't bother me. I'm not really focusing on low RIs though. I just lift, walk to the next station calmly, add weight and lift again. I'm not running up and down with no rest in between.

Posted by: Gazhole

really impressive stuff WB

how are you finding this program? its looking great from here!

Posted by: Archangel

KILLER routine Brother Blade!!! Best wishes w/it and enjoy the weekend!!!

Posted by: Witchblade

Yeah, I really love this program! I can't wait to start with more advanced stuff for the accessory work. I'm really happy I started I journal. I wouldn't be able to do this program all in my head, I think, and the motivational boost is great.

Posted by: JerseyDevil

Quote:

Originally Posted by Witchblade

I'm really happy I started I journal.

Isn't it great how posting your workouts to the public tends to motivate you to work harder?

It took me awhile to be convinced to post my workouts also, but I am so glad I started a journal. You don't want to disappoint your peers

Posted by: Witchblade

Correcto mundo.

Posted by: buening

Quote:

Originally Posted by Witchblade

They are worse for your shoulders, true. But from what i understand, the wider grip recruits more muscle fibers in the lats compared to neutral grip. I think it may be my form that is a bit off.

I do a lot of research about lifting and exercises on numerous forum. I'm a member on around 5 different forums. I'm a structural engineer, so i've been programmed to over research everything

I keep a log book of my lifts, as well as an excel spreadsheet for a monthly summary of lifts and bodypart measurement. I think i may do a journal on here just for shits and giggles. Hopefully i can remember to update it often. Right now i'm letting some tendons heal after picking the biggest guy to arm wrestle against

Now i know why i never arm wrestle people. Good luck with the lifts and keep up the good work. Lemme know if i can help with anything!

Posted by: goob

How goes it Witch?

Posted by: Witchblade

Quote:

Originally Posted by buening

Now i know why i never arm wrestle people. Good luck with the lifts and keep up the good work. Lemme know if i can help with anything!

Damn, your book keeping is impressive. I don't write anything down except the stuff in this journal. Same with school. I don't write down calculations and don't update my agenda.

I hear ya on the arm wrestling. You need to warmup very thoroughly before doing that or you'll feel like your arm got ripped apart.

You're right about the lats getting more involvement with a wider grip.

Oh and I tried those calf raises in the smith machine today. They rock! I have to keep the bar on my front delts as if I'm front squatting though, because I can't hold a bar on my back. A nerve gets impinged and my arms go numb or something.

Quote:

Originally Posted by goob

How goes it Witch?

I tried to update my journal sunday, but after I had typed everything I wanted to say including sunday's workout, my Inet connection got reset.

I didn't do anything special anyway. Same as last week basically.

I also tried to do sprints on saturday, but already after the first sprint I got crushed by the searing pain in my stomache (right side). I'll try sprinting in the morning when I've only had breakfast. If that doesn't help I'll give up HIIT sprints.

I think I'm going to split my leg day in two and do cardio on those days too. I'm too tired/demotivated to do cardio on off days, but if I'm in the gym anyway I might muster enough energy. Leg days tend to take more than an hour for me. I need longass rest intervals for deads and squats. I might do sprints as my second leg day...

Tuesday, Lower
1) Deadlift, 285/7x3 - tried straps for the first time. I love them.

2) Pistols, some sets of 3 and 5 - I found a really cool way to do these assisted. Put a bar in a squat rack at penis height. Squat down and touch the lower part of the bar with the upper part of your hands (your palm are facing the floor). This way you won't fall over, but you get very little support and yo u can't cheat.

3) Pullthroughs, 165/3x10

4) Smith machine standing calf raises, bw+65/1x~10,8,6 (not sure)

5) fucking around with overhead squats.

My plan is to do two short lower days instead of one long one. The template will be something along the lines of the upper body days with one main exercise (sprints/squat variant/deadlift) and some accessory stuff. Since I've started using straps, I'll also need to do some grip work. I'm thinking about farmer's walks. After 30 mins of weight training I'll do 20 mins of cardio.

I gave up on squatting with a barbell. I asked if my gym could get a trap bar or some power squat bar and it might. I certainly hope so. Pistols don't compare to barbell squats.

Sorry about the hectic layout of this post.

Posted by: katt

just my 2 cents worth - I LOVE staps... my grip strength really gives out on my heavy sets, so they are a must for me....

or maybe it's because I'm a girl....

Posted by: Witchblade

Same here, katt. So that excludes girls. Maybe straps are for people with long hair and tits.

Posted by: katt

so you have long hair & tits????

Posted by: Witchblade

Yup, (shoulder) long hair and (muscly) tits.

Posted by: goob

Quote:

Originally Posted by Witchblade

Same here, katt. So that excludes girls. Maybe straps are for people with long hair and tits.

No, I think that's strap-ons.....

Good workout Witch. I've been fucking about with pistols too, but find them really hard. Amazing to think I could'nt really do them although i could do Bulgarian squats holding 55lb Db's???? How the France does that work?

I'm still convinced that the pain you get in HIIT is due to you having eaten under 2 hours before going for it.

Posted by: Scarface30

very nice workout Witchblade!

I tried straps once, was doing shrugs with around 275..the bar slipped, the strap caught around my wrist and pulled tight...not the best feeling having that weight hanging from your wrist!

Posted by: Witchblade

Pistols are killer, goob. You need a ton of mobility and balance to pull them off. I can't do a single pistol ass to grass unassisted yet, but I'm determined to be able to, moreso since I can't squat with a barbell at the moment.

@ scar: better your wrist than your knees!

Posted by: goob

Quote:

Originally Posted by Witchblade

Pistols are killer, goob. You need a ton of mobility and balance to pull them off. I can't do a single pistol ass to grass unassisted yet, but I'm determined to be able to, moreso since I can't squat with a barbell at the moment.

@ scar: better your wrist than your knees!

Why can't you squat with a BB?

...and yeah, pistols are really hardcore.

Posted by: Archangel

Lookin good Brother Blade!!!

Posted by: buening

Quote:

Originally Posted by Witchblade

Damn, your book keeping is impressive. I don't write anything down except the stuff in this journal. Same with school. I don't write down calculations and don't update my agenda.

Oh and I tried those calf raises in the smith machine today. They rock! I have to keep the bar on my front delts as if I'm front squatting though, because I can't hold a bar on my back. A nerve gets impinged and my arms go numb or something.

Thanks, goes hand in hand with my profession. Engineering is full of formulas and calcs, so not taking notes in class would be suicide

Interesting with the nerve. Have you tried lowering the bar and sqeezing your shoulder blades together? The bar is entirely on your shoulder girdle and doesn't touch you spine (although eventually transferred to the spine, obviously). I know a few guys that claimed they couldn't do squats for similar reasons, and i found that the bar was fairly high on the back and the bar was touching their spine. When i do squats, the bar is low enough that it feels like it wants to roll down my back. Bending at the hips more prevents it from doing this. I have the J hooks set fairly low so i can rack it when bent at the hips. I'm not squatting 500lbs though, so the force on my spine isn't a concern at this point

Also, these pistols you speak of. Are they these and are you adding any weight? Untitled Document

Posted by: Witchblade

I can't back squat because my arms go numb and I can hardly get them behind my back, despite good shoulder mobility, and I can't front squat because my rib cage decompresses or something. I'm not sure and I don't know a single good physical therapist around here to check it out. I've tried everything, but a bar on my back is just not going to happen, not even in the smith machine when doing calf raises.

And yes, bue, those are the pistols I'm doing, although my method of assistance varies. I don't hold onto anything, I just touch a bar in front of me with the top of my hands (palms down).

Memo to self: make a post about the freakshow at work. I swear I think I've mistaken some psychological clinic for the tax office.

Thursday, Upper vertical
1) NG Pullups
bw+18x7, rest-pause 8s, x3
bw+18x7

2) Military Press - contrast training
90x7
135x2
90x8
135x2
80x7

3) Unilateral pulldowns
30/3x12 - tempo: 3/1/2/3 - mega set (NO rest between sets or arms)

Sick burn, but still too light.

3 1/2) 6 WG Pullups

4) Dips
bw+18x6, drop weight, bwx4
bw+18x6, drop weight, bwx2
... immediately to

5) Pushdowns
Big dropset without rest. Something like..
65x8, 45x10, 25x15, rest-pause 10s, 25x15

6a) Zottman curls (to hammer curls)
25x7, switch to neutral grip, 25x3
25x7, switch to neutral grip, 25x2

6b) Underhand face-pulls
65x12
65x11
65x11

Feels like my shoulders and arms are on fire.

Posted by: Scarface30

man, that is one serious workout Witchblade! nice job

Posted by: goob

Superb job Witch. You incorporate some pretty tech shit into your workout design. Top notch.

Posted by: Witchblade

Merci!

However, it's not tech shit. It's witchcraft!

I've reduced my calories to about maintenance this week and I plan on reducing them below maintenance upcoming week. Secondly I'll be doing two lower body days hitherto followed by cardio. The second (new) lower body day will consist of sprints or weights, whatever I feel like doing. I'm too lazy to do active recovery every day, so I'm just skipping that altogether. I can't find a damn foam roller in Holland anyway.

So this will be the new template.

Monday off
Tuesday lower + cardio
Wednesday off
Thursday upper vertical
Friday/Saturday lower + cardio/off (these days are interchangable)
Sunday upper horizontal

Posted by: katt

Still waiting for your "freakshow" story

Posted by: AKIRA

Quote:

Originally Posted by Witchblade

I can't back squat because my arms go numb and I can hardly get them behind my back, despite good shoulder mobility, and I can't front squat because my rib cage decompresses or something. I'm not sure and I don't know a single good physical therapist around here to check it out. I've tried everything, but a bar on my back is just not going to happen, not even in the smith machine when doing calf raises.

And yes, bue, those are the pistols I'm doing, although my method of assistance varies. I don't hold onto anything, I just touch a bar in front of me with the top of my hands (palms down).

Memo to self: make a post about the freakshow at work. I swear I think I've mistaken some psychological clinic for the tax office.

Thursday, Upper vertical
1) NG Pullups
bw+18x7, rest-pause 8s, x3
bw+18x7

2) Military Press - contrast training
90x7
135x2
90x8
135x2
80x7

3) Unilateral pulldowns
30/3x12 - tempo: 3/1/2/3 - mega set (NO rest between sets or arms)

Sick burn, but still too light.

3 1/2) 6 WG Pullups

4) Dips
bw+18x6, drop weight, bwx4
bw+18x6, drop weight, bwx2
... immediately to

5) Pushdowns
Big dropset without rest. Something like..
65x8, 45x10, 25x15, rest-pause 10s, 25x15

6a) Zottman curls (to hammer curls)
25x7, switch to neutral grip, 25x3
25x7, switch to neutral grip, 25x2
6b) Underhand face-pulls
65x12
65x11
65x11

Feels like my shoulders and arms are on fire.

Are you describing what exactly goes on in a zottman curl or are these extra movements you threw in?

I used to do Zottmans...maybe Ill throw them in again soon.

Posted by: Witchblade

Memo to self: katt is waiting for your freakshow story.
Memo to self #2: tell IM about the police story from work.

Akira:
I'm doing zottman curls to or near failure, then switch to a neutral (hammer) grip and pump out some more hammer curls with the same dumbell.

Sunday, Upper Horizontal
1a) Cable rows
145x9
155x5, 10s rest-pause, 155x3, 10s rest-pause, 155x1
135x8

1b) Bench press
155x8, 5s rest-pause, 155x4, 5s rest-pause, 155x2 (spotted and slightly assisted)

2) Dumbell rows - one-and-a-halfs (1 1/2); no rest between arms
50x10
50x6
50x7

3) Push-ups on handles
bw+25x9
bw+25x7
bw+25x6

4a) Reverse cable flies
25x12, dropset to 10x12
25x10, dropset to 10x10

4b) High to low cross-overs
45x15+?
45x15

5) L-flies
2x15
2x10

The lack of rest and the extreme heat (no airconditioning in my gym) made this a killer workout, but I'm pleased with the results.

Posted by: Double D

Beautiful workout.....I to feel your pain with no A/C!

Posted by: Archangel

I agree w/Brother D2!!! Excellent w/o Brother Blade!!! It was 100 here today, and it's supposed to be the coolest day of the week!!!

Posted by: goob

Memo to Witch: Send goob lots of money (and Dutch drugs)
Memo to Witch: Send goob lots of super-hot Dutch girls....
Memo to Witch: Congratulate on outstanding workout....

Posted by: Witchblade

goob. Thanks DD and AA. Today's workout was even more satisfying! I've figured out the basis for my 2 lower body days and I like the new plan a lot.

Tuesday, Lower Push
1) Pistols
Set a PR doing 7 pistols with my left leg unassisted and ATG(!!!) I can only do 3 ATG and unassisted with my right leg though so I stuck with something like 6x3 after checking out how many I could do. I wasn't even sure I could do one!

2) DB Walking lunges
45s/~3x15 (?) walking across the gym so this includes side-lunges and the like too. I was just walking around learning the exercise and I love it already.

3) RDL
220/3x7

4) Leg curls (no medicine ball in my gym so I had to use the machine)
machine(?)+10/1x10,9,7

5) Treadmill and row machine 2min intervals without rest in between for 10 mins.

I love this workout. Lower Pull is coming up friday or saturday.

Posted by: Scarface30

good job with the pistols! great workout Witchblade

while you're at it, send some hot Dutch girls this way too!

Posted by: goob

Quote:

Originally Posted by Scarface30

good job with the pistols! great workout Witchblade

while you're at it, send some hot Dutch girls this way too!

You get second pick.

Posted by: katt

45's for walking lunges.... can you say "you're not going to sit down for a few days??"

Posted by: Gazhole

Fucking excellent job on the pistols! Thats awesome, man

Posted by: Witchblade

Hm scar and goob... which one would be your first pick?

LSFW!

Anka Romensky...

...or Carolina Marconi

Yes, those are really Dutch girls. Really.

@ katt:
I'm definitely feeling it today! Glutes, hams, quads, the lot of it.

@ gaz:
I was surprised myself.

Posted by: Witchblade

Thursday, Upper vertical
1a) NG Pullups
bw+35/1x5, 1x6, 1x4, 1x4

1b) Military Press
110x8 PR, 10s rest-pause, x1, 10s rest-pause, x1, 10s rest-pause, x1, 10s rest-pause, dropset to 45x16

2a) WG Pullups
1x6

2b) WG Pulldowns
80/1x10
65/3x15 - cake

3a) Dips
5x9 - extremely easy, nowhere near failure!

3b) Face-pulls
80/4x12

4) Dragonflag 5s negatives
3x5

Satisfied.

Posted by: DOMS

That's some strong MP!

Good job, Witchblade!

Posted by: Witchblade

Shoulders and lower posterior chain is where all my muscle's at, heh.

Posted by: Scarface30

Quote:

Originally Posted by DOMS

That's some strong MP!

Good job, Witchblade!

I second that, nice job man!

Posted by: goob

Quote:

Originally Posted by Witchblade

Hm scar and goob... which one would be your first pick?

LSFW!

Anka Romensky...

...or Carolina Marconi

Yes, those are really Dutch girls. Really.

@ katt:
I'm definitely feeling it today! Glutes, hams, quads, the lot of it.

@ gaz:
I was surprised myself.

I'm swaying towards Carolina at the moment..... Fuck it, I'm greedy, i'm having both, scarface - you can have "pam"......

BTW Nice job Witch, kicking ass with those MP's.

Posted by: Scarface30

Quote:

Originally Posted by goob

I'm swaying towards Carolina at the moment..... Fuck it, I'm greedy, i'm having both, scarface - you can have "pam"......

BTW Nice job Witch, kicking ass with those MP's.

damnit goob, you beat me to it! you must have some more up your sleeve Witchblade! lol

screw it...even though she wasn't there, Adriana Lima is mine.

..if only

Posted by: Musclebeach

Damn. Nice job bro.

Posted by: Witchblade

Gratie, gratie!

Update:
- Couldn't make it to the gym on friday or saturday. Well, I could have made it, but I choose to party all weekend. I managed to eat just two cheat meals and I even followed them up with two HIIT swimming workouts. The coolest party was at a rusty deserted boat in the middle of nowhere. We had to run for a farmer, cross a swamp, then put all our shit (incl. barbeque haha) into waterproof bags and swim to the boat. Thank god we found a surfboard, because we kind of miscalculated the distance we had to swim. Must have been a 10min swim, carrying all our stuff.
- The Black Album from Metallica is fucking awesome.
- So is James Brown.
- I managed to remain in a caloric deficit all weekend I think.
- Life is good.

The training plan:
I'm going to up the volume a bit more next week and do more cardio. Intensity is going way down to give the CNS some rest. The week after that I'm deloading, cutting volume in half and upping the intensity. This week I'll also take a break from cutting. After that I'll build up for a few more weeks.

Sunday, Upper Horizontal
1a) Cable rows
180/1x20s hold near full stretch
155/6x5 (sets x reps) - too easy.

1b) Bench press
200/1x20s hold near lock-out
165/6x4 - easy.

2a) Dumbell rows
65/3x10 - (half) a second hold at contraction

2b) Push-ups on handles
bw+35/1x7,6,5,4

3a) Reverse cable flies
25/1x7,7,6

3b) High to low cross-overs
45/2x12 - 1s hold at full stretch and full contraction

4) L-flies
2/1x10,10,8 - ROM ~170°

Posted by: Witchblade

Tales of the tax office
I figured I'd meet a lot of extremely conventional people at the tax office. Boy was I wrong. It's true for all the desk jobs, but the people I work with are... extraordinary. I spend most of my time in the archives with one collegue.

My first collegue was a 25 year old female über nerd. Likes Harry Potter, Bambi, Stargate, the Lion King, everything that's Japanese, especially Pokémon, manga and anime series; doesn't know what Pulp Fiction, The Godfather, Casablanca, Die Hard, Dirty Harry or the Pianist is; suffers from stress-related anxiety attacks and hyperventilation; is pale, fat, sleep deprived, wears clothes that make her look 10 years younger and wears glasses; doesn't comprehend why I eat fat peanuts and steak when I'm on a diet. Luckily she's going on vacation (I think because of me) and she's being replaced next week.

You think that's weird? At the post office in the tax office we have a black semi-asian midget with a waterhead called Bas. He's one sneaky fucker that constantly talks about sex. His partner is a 35 year old Gothic that claims she can communicate with animals. She conversates with her dog, fish and even flies and ants.

There's more, but you'd have to see and hear them to understand (and believe).

Posted by: P-funk

Quote:

Originally Posted by Witchblade

G

The training plan:
I'm going to up the volume a bit more next week and do more cardio. Intensity is going way down to give the CNS some rest. The week after that I'm deloading, cutting volume in half and upping the intensity. This week I'll also take a break from cutting. After that I'll build up for a few more weeks.

you are mixing up some concepts. the best way for you to back off and then intensify would be to drop the volume down, but not the intensity. For example, if you have been doing 165/3 sets of 8 reps, in your unload week, you might drop down to 165/4 sets x 4 reps. Then, the next week, intensify your work by brining the 4x4 loading scheme up to a more normal intensity (~80-85%) and go for it for the next few weeks.

Then take a week off or do a week of unloading or active rest.

Posted by: Witchblade

That's sort of what I'm doing, but I'm splitting the rest up into two weeks instead of one deloading week.

The following week: volume up, intensity down (has to). Basically an endurance training week. Not really a deload, but a break from heavy lifting.

The week after that: deloading as you said, volume down, intensity at normal levels. In your example it's 4x4 with a weight normally used for 3x8, but I'd be doing something more like 3x3 with a 5-6RM because the CNS already had some rest last week and I've only been training hard for 3 weeks.

I know it's not the standard deloading week, but I'll still get the needed rest won't I?

Posted by: goob

Haha, only you could get a job as a removal man for a circus..........

Great workout Witch.

Posted by: Musclebeach

Never really believe in the whole unloading philosophy myself (if you are going to rest, then rest), but I really like your two week plan!

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

Grip, Rip, Hoist!

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60