My Quest for 405 [Forum Archive]

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My Quest for 405

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Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Are you doing any warmup sets at all?

when I do this type of routine, I will do warmups on the first 3 exercises, usually being a leg or lower body exercise, an upper body push and an upper body pull, and after that I usually just jump into the remaining exercises cause the muscles are pretty warmed up already.

So today, I did some warmups on the squats, some warmups on the dips, and warmups on the rows, and then the rest I just went for it.

Posted by: JerseyDevil

Best of luck with your new job man. Looking super strong as always.

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

Best of luck with your new job man. Looking super strong as always.

thanks JD, hopefully everything will work out with the new job, like I mentioned, Friday was my last day at my old job and it was quite a nerve-wracking decision to give up the job I had, which was pretty much a permanent position since it was with a school district, so I gave up guaranteed money for not so guaranteed money and a lot less of it.

Ah, the things we do for our kids, I am glad a lot of you guys have kids so you can relate to my decision, you guys without kids, you won't believe it now, but when you have them, you will see what we mean

Posted by: Stewart14

Aug 26-

30 minutes of jogging/walking/sprinting
*I am big time out of shape!

Aug 27

Sore as hell from the running yesterday!

Deadlifts
405 x 5
*set and reset on each rep

Incline Bench Press
275 x 5

Pendlay Rows
275 x 5

Chinups
BW+50 x 9

Close Grip Floor Press
275 x 8

Hammer Curls
63 x 6

Decline Crunches
BW+35 x 10

Posted by: yellowmoomba

Are you keeping the RI's short with your new FB routine ??

Running is a bitch if you don't do it often ...

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

Aug 26-

30 minutes of jogging/walking/sprinting
*I am big time out of shape!

Aug 27

Sore as hell from the running yesterday!

Deadlifts
405 x 5
*set and reset on each rep

Incline Bench Press
275 x 5

Pendlay Rows
275 x 5

Chinups
BW+50 x 9

Close Grip Floor Press
275 x 8

Hammer Curls
63 x 6

Decline Crunches
BW+35 x 10

Now thats the way to do it! I hardly ever see people do deadlifts right, much less, reset between each rep. I know its just a readjustment of the grip, but bottom line, it needs it anway.

Heavy Pendlays there...I dont even want to try those.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Are you keeping the RI's short with your new FB routine ??

Running is a bitch if you don't do it often ...

Nah, I don't do short RIs

I am doing about 2 minutes between them just so I can be able to lift maximum weight and reps for the exercise. If I am only doing one set, I don't want to limit myself with short RIs, this is not HIT

And my fricken ankles and hamstrings are still sore from the running

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I don't even think I can comfortably do touch and go deadlifts, I like to reset my grip and all on each rep, but like everyone always says, they are called "dead"lifts for a reason.

How is the new school treating you? I should pop into your journal more to check out the stories, just haven't had lots of free time lately...

Posted by: Stewart14

Aug 29.

Medium Grip Bench Press (pinkies on rings)
135 x 10
225 x 6
315 x 1
335 x 1
355 x

345 x 1 (barely)

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

Incline Bench Press
275 x 4
275 x 4
275 x 3

Chest Supported Rows
180 x 6
180 x 6
180 x 6

Posted by: Stewart14

Aug 31

Deadlifts
135 x 8
225 x 5
315 x 3
405 x 1
add belt
455 x 1
475 x 1

That was super tough, but I got the fucker up.

Squats
295 x 5
295 x 5
295 x 5

Hypers
BW+50 x 12
BW+50 x 12

Posted by: yellowmoomba

Quote:

475 x 1
That was super tough, but I got the fucker up.

Nice work

Deads and Squats.................

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Nice work

Deads and Squats.................

You ain't kidding, what the hell was I thinking??

Oh, I wanted to add that my BW this morning was 215, so I have effectively lost 10 pounds from about around the 4th of july till now, and I hit a DL personal best at this lighter weight, so that's cool.

Of course, the funny thing is, my benching is actually suffering, while my lower body work is improving at each session. I guess it's hard to have it all.

Posted by: Duncans Donuts

Your workouts look great and your lifts are very impressive.

Posted by: Stewart14

Quote:

Originally Posted by Duncans Donuts

Your workouts look great and your lifts are very impressive.

Thanks DD, my biggest enemy right now is consistency, once I find that, I believe I will be deadly. I am just too far all over the place with my workouts.

I do really like going for the one rep max stuff though, so I am trying to find a happy medium between doing max lifts, and also keeping up some stuff for general size and strength

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

You ain't kidding, what the hell was I thinking??

I wouldn't worry about your benching. You said you wanted to be more balanced

You are getting there.

Posted by: Duncans Donuts

I know your goal is a 405 bench press, but remember the pectoralis is significantly less important than your hams, quads and lats. It is vastly more important to focus on those three group ahead of the other.

I'm so tired of seeing people who are push dominant when it's effectively the least important of the "major" groups. Your deadlift is fantastic, thats the lift that matters. And your bench press is great, anyway.

Posted by: Stewart14

well you guys are right, I am definitely getting more balanced. I admit that I was, and pretty much still am a push dominant person, but that's also because I didn't do a deadlift or a squat pretty much until about 3 years ago, and I have been lifting for close to 10 now.

It is pretty annoying to struggle with 295 on squats, when I use that as a warmup pretty much on my benching. I hope to have the same neural efficiency I have with my benching and push muscles with my pulling and leg muscles. I tell myself I WILL get there someday, you know, to not fear a 295 squat cause I know it's a cake walk, like I feel about a 295 bench now.

My pulling strength as a whole is climbing, and I am pretty psyched about that, I mean, 4 plate chest supported rows were only a dream even as lately as a year ago, and weighted pullups and chinups, yep, I was happy to do one pullup a couple of years ago!

Posted by: JerseyDevil

Quote:

Originally Posted by Duncans Donuts

I'm so tired of seeing people who are push dominant when it's effectively the least important of the "major" groups. Your deadlift is fantastic, thats the lift that matters. And your bench press is great, anyway.

Great post Duncan, and right on. I'm one of those fools that usually focuses on push, but I know true strength comes from the back, hams and glutes. By Christmas this year, at the age of 52, I WILL be pulling 425 for a deadlift max.

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

Great post Duncan, and right on. I'm one of those fools that usually focuses on push, but I know true strength comes from the back, hams and glutes. By Christmas this year, at the age of 52, I WILL be pulling 425 for a deadlift max.

Folks, you heard it here first!

Posted by: JerseyDevil

Damn straight!

Posted by: Double D

Good to know JD. I like Duncans post as well, he is right on. I still would like to see a 405 bench Stew!

Posted by: Stewart14

Quote:

Originally Posted by Double D

Good to know JD. I like Duncans post as well, he is right on. I still would like to see a 405 bench Stew!

you might wanna try looking elsewhere for that

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

you might wanna try looking elsewhere for that

Does that mean the quest is off?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Does that mean the quest is off?

well not technically. I just have been feeling achy lately and the max stuff obviously aggravates it.

Plus, lately I have really been loving squats and deads for some reason, and the benching is suffering, which is fine, cause it is true it is the least important out of the big 3.

Plus, I think I will be working out by "feel" for a while as opposed to a "routine", cause I don't know what the hell to do anymore.

Posted by: Stewart14

Sept. 2

Squats
295 x 8

SLDL
275 x 10

Leverage Squats
8 plates x 8 (rp) x 4

Glute-ham raises
BW+20 x 7 (rp) x 2

*Squats felt great, even though I did 3 heavy sets of squats on Friday, I still increased the reps on this set, I am pleased with that.

Stiff legs felt great too, that might be a PR for reps at that weight for me.

The rest pause on the lev. squats almost made me lose breakfast, but I kept it together, and the ghr's kinda sucked, too much weight I think, they are hard to get the form perfect, especially on my cheesy home bench. I wish I had access to a real deal leg curl machine, I miss leg curls.

Posted by: yellowmoomba

Nice work on the Squats and SLDLs

Are you going to squat 405 too ??

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Nice work on the Squats and SLDLs

Are you going to squat 405 too ??

yeah right.....one step at a time big guy

Posted by: JerseyDevil

Stewart WILL get the 405 bench! I said it before, and I will say it again... I never even lifted a weight until I was 33. I increased my max on bench from like 115 to 320. I think Stewart can manage a 50 lb increase in the next 18-20 years

. Trust me guys, just because you get older does not mean you can't get stronger. Endurance is what drops off, not necessarily strength.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Are you going to squat 405 too ??

You would think that squatting 405 would be easier than benching it.

Posted by: Stewart14

Sept 3

DB Bench Press
125s x 7

DB Shoulder Press
80s x 9

Dips
BW+135 x 8 (DS) BW x 10

Close Grip Bench Press
275 x 5 (RP) x 2

Db bench felt good, tough, but good.

Shoulder press felt easy too, I did these seated today cause I was in my basement and didn't feel like lugging the dbs outside to do standing. Failed halfway up on the 10th rep.

Dips were amazing. Of course, only being able to do 10 BW dips after the heavy set was interesting, cause I know I can do close to 40+ if I did that first.

Close grip bench was disappointing, I guess my tris were fried already from the other stuff.

Have to give some credit to Duncans Donuts for some ideas for this latest workout.

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

You would think that squatting 405 would be easier than benching it.

Posted by: yellowmoomba

Nice Dips you SOB!!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Nice Dips you SOB!!

Why thank you, I impressed myself on that set actually, I just threw 3 plates on my belt and said what the hell, and that's what happened, not too shabby.

Because I did so well, I treated myself to a new 46 inch samsung LCD tv, the thing is a beast, full 1080p and all. Actually, it wasn't cause of the dips it was a present to myself for having to watch my son now every day, I figure if I am gonna go nuts every day, I might as well do it in style

I can't wait to watch a hockey or football game on this animal!! My PS3 was unbelievable on it, the real games are probably just sick, and I already have a 50 inch sony rear projection lcd and this TV just blows it ot of the water. It sucks that I am into video games, cause the price of plasmas are just so low right now, but I can't risk having the burn in issue on a plasma with the games, so I went with lcd.

Posted by: JerseyDevil

I bought a Sony 40" Bravia 1080p LCD last December...... never regretted the decision. Sweet, sweet, sweet. This year, gotta make the BluRay or DVD-HD decision

. TV looks great in 1080i, but 1080p is incredible.

Be sure to watch Florida State/Clemson in HD tonight!

Posted by: Stewart14

sept 5

Rack Pulls
435 x 5

Chest Supported Rows
180 x 8

Chinups
BW+65 x 6 (DS) BW x 6

Barbell Curls
135 x 5
135 x 4

Lean away pulldowns
165 x 8 (RP) x 4
*free weight home machine...

Rack pulls were tough today, a lot tougher than the last time I did them.

Chest rows went ok, I used a different grip than normal today, and still got to 8, so that was cool.

Curls were too heavy, I wanted to make it equally as difficult as the close grip bench press exercise, and I did a good job, only problem was I couldn't do any more reps with a rest pause on the curls like I planned, so I did two sets after a bit more of rest.

lean away pulldowns are self explanatory, more like a row than a pulldown.

Chinups were a disappointment, especially the drop set part, WTF>?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

sept 5

Rack Pulls
435 x 5

Chest Supported Rows
180 x 8

Chinups
BW+65 x 6 (DS) BW x 6

Chinups were a disappointment, especially the drop set part, WTF>?

Perhaps you were worn out from the rack pulls and rows?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Perhaps you were worn out from the rack pulls and rows?

Maybe, or I have a sneaking suspicion that it was cause I was really rushing through the chins. Here's why. My home gym is in my basement with the exception of my chinup station because of height limitations, so that is in my garage. I had my son down in the basement with me, and when it was time to do the chins, I took a deep breath, ran outside to the garage, strapped the weights to my dip belt, and banged out the sets. So if I had more time to concentrate, maybe they would have been better, or maybe I am just not as strong at them as I thought I was

Posted by: JerseyDevil

Quote:

Originally Posted by JerseyDevil

Be sure to watch Florida State/Clemson in HD tonight!

But did you watch the game! Since it was a marquee game, the hi def quality was one of the best I've seen in a live event.

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

But did you watch the game! Since it was a marquee game, the hi def quality was one of the best I've seen in a live event.

sorry to say i didn't, I really am not too into college sports to be honest, I have a thing against kids who get to go to college for free AND play a sport when half of them probably are dumber than my left pinky, and yet I still have over $10000 to pay in student loans, but I digress...

I watched the US Open in high def, that was nice too. I have been doing a lot of calibrating on the TV to find a setting that I like, I really love turning the backlight all the way up, but I hear that uses a shitload of energy and shortens the life of the TV, so I pretty much am playing around with 50% backlight and the energy saving mode on medium. It is darker, but still, the colors are still just so vivid on this thing compared to my other TV, I think I could watch hours of horses shitting as long as it is in HD!

Posted by: JerseyDevil

You did digress, cuz that was a super hi def pic, and you said yourself you could have watched a horseshit eating contest (or something like that

).

Our panels are close to the same, Samsung and Sony have a joint venture in LCD panels. The electronics and video processors are different though. I have the backlight turned way down, "Picture" way up, and brightness about half way. You really shouldn't have the backlight turned up unless there is a lot of ambient light in your room. In a dark room, you can almost turn it off.

Have you looked at the avsforum? You have to sift thru the bs, but there is lot of great info. LCD Flat Panel Displays - AVS Forum

Posted by: Stewart14

been a while since I posted, since I have begun my new "job" as a stay at home dad and I am fricken exhausted from it, I would go back to regular work any day of the week over this, and I do love the little guy, it's just a lot to deal with, but I will survive, and I can look back in 20 years and remember this time I had, regardless of how I feel about it now

But I digress.....this is a workout journal, so here is a workout:

Sept 14

Chest Supported Rows 90 x 8, 90 x 8, 140 x 5, 190 x 6
Chinups BW x 5, BW+25 x 4, BW+50 x 7
T-bar rows 2 plates x 5, 3 plates x 5, 5 plates x 8
Barbell Curls 95 x 5, 125 x 7

The lack of variety of exercises I have at home is starting to get to me. I would love to have access to some hammer strength machines and do some rest pause stuff with them, rest pausing on the basic free weight exercises is too tough IMO.

Posted by: AKIRA

I do rest pauses all the time on free weights. Hell, I did today on DB Presses!

Machines are great for drop sets and forced reps moreso than rest paused. I can see them EASIER than free weights, but on the opposite end of the pillar, drop sets and forced reps are a lot hard on free weights.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I do rest pauses all the time on free weights. Hell, I did today on DB Presses!

Machines are great for drop sets and forced reps moreso than rest paused. I can see them EASIER than free weights, but on the opposite end of the pillar, drop sets and forced reps are a lot hard on free weights.

yeah, try doing a rest pause set with 125 pound dbs, turns into a deadlift workout!

Posted by: AKIRA

Oh yeah...well, its just more calories burned! If you do multiple sets, you can skip a ham dominant day!

Posted by: Archangel

Brother 20, hope all is well my Friend!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

been a while since I posted, since I have begun my new "job" as a stay at home dad and I am fricken exhausted from it, I would go back to regular work any day of the week over this, and I do love the little guy, it's just a lot to deal with, but I will survive, and I can look back in 20 years and remember this time I had, regardless of how I feel about it now

I was wondering where you've been. Sounds like you are getting your cardio in by chasing the little guy around

Posted by: Stewart14

Sept 16

Flat DB Press 50s x 10, 75s x 5, 125s x 7
DB Shoulder Press 50s x 8, 85s x 7
Dips BW+90 x 5, BW+140 x 6
DB Rear Laterals 40s x 12

Still can't break 7 reps with 125 in db press, but these reps definitely felt a lot better, they were slow, smooth and in control the whole time, next session, if I don't get at least 8, I will be a complete failure

Shoulder press went up 5 pounds from last time and a decent amount of reps

Dips went up 5 pounds as well, was hoping for 7 or 8 reps, but it wasn't happening, but 6 ain't too shabby I guess.

Posted by: AKIRA

How long does that workout last?

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

How long does that workout last?

about 20 minutes. I'm not shooting for a 10 minute workout, I still like to rest up between the exercises a bit.

Posted by: yellowmoomba

So, the little guy is wearing you out .........

The workouts are still looking good

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

So, the little guy is wearing you out .........

The workouts are still looking good

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

So, the little guy is wearing you out .........

I think Stew needs another one to look after. That will keep him on the go.

Posted by: Stewart14

Sept 17

Squats 135 x 10, 225 x 5, 295 x 7
SLDL 135 x 5, 225 x 5, 285 x 9
Leverage Squats 8 plates x 10
Hypers BW+85 x 10

Pretty embarrassed by this workout, especially the squats, they just dont really want to progress for me, I am close to just giving up on them for a while and maybe sticking with deads, I dunno, we'll see.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I think Stew needs another one to look after. That will keep him on the go.

yeah, let me think about that one for a sec....

you're out of your damn mind!!

Posted by: Stewart14

Sept 19

Chest Supported Rows
This time: 90 x 8, 140 x 5, 190 x 7 (RP 30 sec) x 4
Last time: 190 x 7

Chinups
This time: BW+50 x 9
Last time: BW+50 x 7

T-Bar Rows
This time: 3 plates x 5, 5 plates + 5 x 8
Last time: 5 plates x 8

Barbell Curls
This time: 125 x 8
Last time: 125 x 7

Couldn't increase reps on chest supported rows, so I added a rest pause set to get more reps.

Chinups went well, go up in weight next time

t-bar rows felt strong as well, even though it was only a 5 pound increase, I am happy with that

Curls were a grueling set to the death, eeked out that one last rep to beat last time.

Posted by: DOMS

Nice workout, Stewart!

Why do you use "plates" as the metric for you T-Bar Rows and not pounds?

Posted by: Stewart14

Quote:

Originally Posted by DOMS

Nice workout, Stewart!

Why do you use "plates" as the metric for you T-Bar Rows and not pounds?

Cause I suck at math?

No reason, it just sounds cooler to me that's all

Posted by: DOMS

Quote:

Originally Posted by Stewart20

Cause I suck at math?

No reason, it just sounds cooler to me that's all

Sometimes bad math skills are an asset. There have been way too many times that I've loaded up a bar and though, "Yeah, I can do 215 pounds", only to find out after the fact that it was 230 pounds.

I'm special.

Posted by: Burner02

hey, mi amigo!
gonna be looking to see you rip that 125's for a set of 10!

Posted by: yellowmoomba

Why'd you switch to Push/Pull/Legs?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Why'd you switch to Push/Pull/Legs?

do you really need to ask that question??

I am just kind of giving myself a break with the one set workouts. The baby is killing me! Ask your wife how hard it is to watch them during the day, I would rather be at work any day, but you know, you do what you gotta do for your kids. I have been doing this for close to 3 weeks now, after this week, I'm gonna switch things up into a volume type workout scheme, lighter weight, lots of sets and reps, gonna eat a lot and try to pack on some size, even if my strength takes a hit, but I do need a break from the heavy shit for a while.

Posted by: Stewart14

Sept 21

Starting the higher volume phase I was talking about a little early. didn't have it in me to do the high intensity stuff today, so I just started today.

Did my pulls today, and I will go every other day alternating pull and push workouts. The volume should make me nice and sore, the weights should still be relatively high, which is a good thing.

Deadlifts (RI=90 sec)
365 x 3 (8 sets)
Managed to get all 8 sets with a double overhand grip with no straps, this was a first for me.

Chest Supported Rows (RI=60 sec)
4 plates x 3 (8 sets)

Chinups (RI=60 sec)
BW+50 x 3 (8 sets)

Barbell Curls (RI=60 sec)
125 x 3 (6 sets)

I really enjoyed pushing myself on the one set to failure stuff I was doing, but I also get a real big satisfaction out of doing these types of set/rep schemes with the short rest intervals. Massive pump out of this type of workout, and I expect to perhaps not be able to bend over tomorrow from extreme soreness in my back, we'll see.

I do enjoy the fact that since I am not going to failure, I generally felt pretty good after this workout despite the fact it was 30 sets.

Posted by: Burner02

dang....nice deads w/out straps....

Posted by: katt

It all looks good Stu... I can't even imagine trying to hand on to the bar with deads that heavy..

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I generally felt pretty good after this workout despite the fact it was 30 sets.

You make it sound like a bad thing.

There's nothing wrong with some high volume workouts once in a while.

Posted by: Stewart14

Quote:

Originally Posted by Burner02

dang....nice deads w/out straps....

i'm surprised I actually hung on for all those reps. I did however really mangle the side of my left index finger, ripped skin clear off the side of my finger nail, bled all over the bar, nothing like blood running down your chalk covered hands and doing deadlifts, now that is hardcore

Posted by: Stewart14

Quote:

Originally Posted by katt

It all looks good Stu... I can't even imagine trying to hand on to the bar with deads that heavy..

thanks katt, the 365 is ok, but I will be really happy once I can do 8 sets of 3 with a minimum of 405 on the bar, that would be cool...

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

You make it sound like a bad thing.

There's nothing wrong with some high volume workouts once in a while.

nope, definitely not a bad thing, in fact, I am already sore in my lower back, I can't wait till the morning, ughh.

the thing is, if you plan your volume the right way, you can get tremendous results. Volume is good IMO, so long as you don't go to failure on your sets.

Posted by: Stewart14

Sept 22

Lever Squats (RI=90 sec)
380 x 3 (8 sets)

Incline Bench Press (RI=60 sec)
245 x 3 (8 sets)

Upright Rows (RI=60 sec)
135 x 3 (8 sets)

Dips (RI=60 sec)
BW+125 x 3 (6 sets)

Nothing special to report, just a solid workout

Posted by: yellowmoomba

Good workouts S20....It looks somewhat familiar to what I was doing the last few weeks.

Those dip #'s are niiiiiiiiiiiice!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Nothing special to report, just a solid workout

That's a very interesting workout you've got there. 30 sets of triples.

Posted by: Burner02

was'sup, stew!
dag'on....those are some noice workouts!
BW + 125 for dips.....you animal!

Posted by: Stewart14

Sept 24

Deadlifts (RI=90 sec)
375 x 3 (7 sets)
*Had to stop at 7 sets, ripped a big patch of skin off of my left pinky, and fuck does it hurt like a bitch. Good news is I managed a double overhand grip with no straps again

*5 minute break to tend to finger
Chest Supported Rows (RI=60 sec)
185 x 3 (8 sets)
*Going to repeat this weight, wasn't happy with these reps here.

Chinups (RI=60 sec)
BW+55 x 3 (8 sets)

EZ Bar Curls (RI=60 sec)
130 x 3 (6 sets)
*Had pain in my forearms, so switched to the EZ bar for my wrists and forearms. Might have misjudged the weight of my EZ bar as well, the 130 felt like more, gotta check this out.

After deads, rest of workout kind of went to shit cause of my finger, it's amazing how a problem on your pinky finger can affect everything else. I *might* have a little more sympathy now for professional athletes who miss games with seemingly stupid problems like hang nails and stuff, cause I guess I can see how it can affect things now that I have a problem like that. then again, they are getting paid millions of dollars, they should play if their fricken bones are showing through their skin, man up athletes, I would do it if I were getting the $$$ you are.

Posted by: Burner02

Quote:

Originally Posted by Stewart20

a big patch of skin off of my left pinky, and fuck does it hurt like a bitch. Good news is I managed a double overhand grip with no straps again

see...now if u were still working at the school...and some punks were trying to act all bad....with that grip strength you've got....all you'd have to do is (happy to have a can o soda in your hands) grasp the soda, rip it open in front of them....give them...the 'look'. (picture the Rock) and tell them to get back to class....ahh....good times...

Posted by: katt

WO looks good

Sorry to hear about your thumb... It would happen at the beginning of the workout...

Posted by: Stewart14

Quote:

Originally Posted by Burner02

hey Burner, well let's see, I worked in the middle school, so I don't think it would be too good for me to rip a can in half and scare the shit out of a bunch of 7th graders, might not have kept my job for too long, hehe

Although, I remember there was this one class that came into the computer lab where my "office" was and I remember the teacher always told me the kids always asked where the "jacked" guy was, lol, don't you just love being idolized by teenagers

Posted by: Stewart14

Quote:

Originally Posted by katt

WO looks good

Sorry to hear about your thumb... It would happen at the beginning of the workout...

hey katt...

yeah, it's pretty bad right now, I will have to keep my eye on it the next couple of days, I can actually foresee having to miss my next scheduled workout, but we'll see. what's really going to suck is the next time the deadlift day comes up, that's not going to be pretty. "yep, couldn't deadlift today cause my pinky hurts" --Sounds real manly right?

Posted by: yellowmoomba

Don't be a pu$$y. Tape up your pinky and hit those deads!!!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Don't be a pu$$y. Tape up your pinky and hit those deads!!!

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

That's a very interesting workout you've got there. 30 sets of triples.

Sorry I missed this TT.....Yeah, I never thought of it like that, just kind of a good old 8x3 scheme. I am loving it, cause if I really keep my rest intervals on time, the whole workout, even with 30 sets goes by in no time. Before I know it, I am on my 4th set of each exercise and then it's basically done.

Posted by: Stewart14

Sept 26

Lever Squats (RI=90 sec)
300 x 3 (4 sets)
320 x 3 (4 sets)
*I used an alternate foot placement today, which made the movement a lot harder than the way I had been using. Upped the weight halfway through cause I found the 300 too easy to go all 8 sets.

Incline Bench Press (RI=60 sec)
250 x 3 (8 sets)

Upright Rows (RI=60 sec)
140 x 3 (8 sets)

Dips (RI=60 sec)
BW+130 x 3 (6 sets)
*

Posted by: DOMS

Is a "Lever Squat" some sort of machine squat?

Posted by: Stewart14

Quote:

Originally Posted by DOMS

Is a "Lever Squat" some sort of machine squat?

Yep, basically your standard plate loaded squatting apparatus

Posted by: katt

You put 130 pounds on a belt for dips??? I only put 10 on and I have trouble keeping on my waist.... maybe I need more weight?

Really ..130 pounds is great!

Posted by: Stewart14

Quote:

Originally Posted by katt

You put 130 pounds on a belt for dips??? I only put 10 on and I have trouble keeping on my waist.... maybe I need more weight?

Really ..130 pounds is great!

yeah, the heavier the weight, the easier it is to stay on, go figure

Posted by: Burner02

Quote:

Originally Posted by katt

You put 130 pounds on a belt for dips??? I only put 10 on and I have trouble keeping on my waist.... maybe I need more weight?

Really ..130 pounds is great!

yeah...go heavy....or go home!

Posted by: Stewart14

Sept 28

Deadlifts (RI=90 sec)
385 x 3 (6 sets)
*Going to rethink my deadlift strategy here. 8 sets is too many as the weight gets heavier, plus, I jumped up from 365 to 385 in the matter of a week basically, and with all those reps, I am sure I am going to break my back soon if I continue at this pace. So I might deadlift every other "pull" session and keep it at 6 sets to help my lower back recover a bit better. I think a good idea would be to alternate the deads with chest supported rows each session.

Chinups (RI=60 sec)
BW+60 x 3 (8 sets)

EZ-Bar Curls (RI=60 sec)
130 x 3 (5 sets)
Hard as hell, my curling strength sucks balls

Posted by: Stewart14

Sept 30

OK, figured out a new plan of attack. When I can complete 8 sets of 3 with a given weight, I am gonna keep the same weight and go for 8 sets of 4 the next time, and then finally 8 sets of 5. When I can complete 8 sets of 5 with a weight, I will bump the weight up 5 pounds and go for 8 sets of 3 again. Make sense? Hope so.

Lever Squats (RI=90 sec)
320 x 4 (8 sets)

Incline Bench Press (RI=60 sec)
250 x 4 (8 sets)

Upright Rows (RI=60 sec)
140 x 4 (8 sets)

Dips (RI=60 sec)
BW+130 x 4 (3 sets)
BW+130 x 3
*Done....too tired to finish 6 sets today, oh well.

Posted by: yellowmoomba

Makes sense to me

Posted by: Stewart14

Oct 4-Pull

Chest Supported Rows (RI=60 sec)
180 x 3 (8 sets)

Chinups (RI=60 sec)
BW+65 x 3 (8 sets)

DB Hammer Preacher Curls (RI=60 sec)
55 x 3 (6 sets)
*Going for variety in my grip. The chest supported rows are pronated, chinups are supinated and these curls are neutral grip.

Rear Delt Laterals
40 x 10
40 x 10

Posted by: katt

Hammer preacher curls?

I've never tried those before...

Good plan for your workouts though!

Posted by: Stewart14

Oct 5

Incline Bench Press (RI=60 sec)
255 x 3 (8 sets)
*going to switch to decline bench next time, between these and the dips, my front delts are getting hammered

Upright Rows (RI=60 sec)
145 x 3 (8 sets)

Dips (RI=60 sec)
BW+135 x 3 (6 sets)

DB Side Laterals
30 x 10
30 x 10

Posted by: yellowmoomba

Workouts look good. How's "Daddy Duty"??

Posted by: Double D

I checked out the Sept 24th workout. I have the same problem with the oly bar. It hurts like hell. I always feel pain shoot through my forearms.

Posted by: AKIRA

Quote:

Originally Posted by Double D

I checked out the Sept 24th workout. I have the same problem with the oly bar. It hurts like hell. I always feel pain shoot through my forearms.

Catching up huh? You should be on top of our programs everyday!

Or are you crawling back to us since the other site hasnt been working?

Posted by: Double D

Haha.....the other site is down for about a week or so. I barely have time to get there sometimes. With 3 kids, a new job, and just trying to get some me time in things get tough.

Posted by: Stewart14

Oct 8

The quest is back on!...westside is back in the house

ME Squat/DL

Sumo Deadlifts
135 x 8
225 x 5
315 x 3
405 x 1
455 x miss
425 x 1
385 x 1
385 x 1
385 x 1
*All sets were double overhand grip except for the 425 set. I tried 455 with a double overhand but didn't budge the bar. I switched to mixed grip and managed to get the bar about 3 inches off the ground, but that was it. Went back to double overhand for the 385 sets. Sumo is a big difference from conventional that's for sure. The liftoff from the ground is completely different, it's easier to hold the bar though, I guess cause it's a closer grip. Felt nothing in my lower back, but my inner thighs got the shit beat out of them, and I tweaked my right knee, but other than that, it went well

Glute Ham Raise
BW x 10, 8, 8

Hypers
BW+95 x 6, 6

Roman Chair Crunches
BW x 20, 20

Posted by: Archangel

Still movin some SERIOUS weight my Friend!!! Lookin STRONG in here, Best wishes Brother 20!!!

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Still movin some SERIOUS weight my Friend!!! Lookin STRONG in here, Best wishes Brother 20!!!

hiya Archie, been a while I know but I understand what it's like to have big time commitments and such in life, the baby is taking all my time away, I never have time to post much anymore except my workouts here, but yeah, still trying to push along, we'll see what happens.

good to have you back again

Posted by: Stewart14

Oct 10

Weigh in today: 213 lbs

ME Bench

Close Grip Bench Press
135 x 10
225 x 5
275 x 2
295 x 1
335 x 1
355 x

345 x 1 PR
315 x 1
315 x 1
315 x 1
*Not too bad, about 25 pounds more than 1 and a half bodyweight for me in the close grip bench, I will take that

*The 315 sets were paused.

Flat DB Bench
115s x 7
115s x 5
*Shot from the close grips I think.

Barbell Floor Press (pinkies on rings)
245 x 8
245 x 8
*The bottom position of the floor press is approximately where my sticking point is on bench, so I will be performing these as fast as possible to develop speed and power from that point, hopefully it will carry over to the bench and get me past that point

Chest Supported Rows
160 x 8
160 x 8
160 x 8
160 x 8

Posted by: DOMS

Those are some very powerful numbers, Stewart!

Where did you fail on the 355 attempt?

And congrats on the PR!

Posted by: Burner02

ho-lee-crap, Stew!
You did 115's AFTER you baked your tris????????
I'm.....impressed!
good job, mi amigo!

Posted by: Stewart14

Quote:

Originally Posted by DOMS

Those are some very powerful numbers, Stewart!

Where did you fail on the 355 attempt?

And congrats on the PR!

Thanks DOMS

I got the 355 basically half way up, maybe a little less, and I kind of just stuck there for like a good 5 seconds, I was trying to will it up, but it was just not going past that point. Funny thing is I probably could have held it there for another 5 seconds or so without dropping it, but after those first 5 seconds of trying, I knew it wasn't happening.

If I continue to go for maxes and keep this up, I really need to work on pauses and speed and hopefully that will help me get through that point. I think I still think like a weightlifter as opposed to a powerlifter when I shoot for maxes, I don't focus 100% on speed, I focus on trying to work the muscles as I lift subconsciously, which of course, isn't going to get me anywhere near my 405 goal.

Posted by: Stewart14

Quote:

Originally Posted by Burner02

ho-lee-crap, Stew!
You did 115's AFTER you baked your tris????????
I'm.....impressed!
good job, mi amigo!

I;m impressed too considering it's been so long since I have tried either a max attempt or db presses. The dbs were damn hard though, I know if I start with them fresh I could do 125-130 for a good 6 reps, but yeah, like you said, after I baked pretty much every upper body muscle on the close grips, the dbs were damn tough. I thought I would get a good 8 reps, but nope, wasn't happening

Posted by: DOMS

Quote:

Originally Posted by Stewart20

Thanks DOMS

There's a routine called the Total Strength Program by Chad Waterbury. Do you think you'd be interested? Here's an excerpt from his book over at T-Nation. That example is for the Deadlift, but the principles remain the same for Benching.

The program focuses on the different parts of the lift and finds ways to strengthen each to strengthen the whole.

I bought his book a month ago. It's got some pretty interesting ideas in it. I'm going to do a routine called the Waterbury Method.

Posted by: Stewart14

YouTube Video

Posted by: Stewart14

Quote:

Originally Posted by DOMS

I've heard about that program, but I never wanted to buy the book, I would love if you could tell me more about it, PM me if you don't want to put it in the forum. I love Waterbury's stuff, that's where I got the idea for all my 8x3 stuff from him. I have read every one of his routines, except for the Total Strength program, of course, cause that is the only one you have to pay for, hehe.

Posted by: DOMS

Quote:

Originally Posted by Stewart20

I'll see if I can get it scanned in and post it. I think you'd do some great stuff with that program. You'd pretty much do maintenance for your lower body, and focus most of your efforts on your Bench.

And the book only costs like $40 or so.

Posted by: DOMS

Oh, and props on that Benching vid and your arms!

I'm not sure what the legality is of a white guy saying "props" is, but I'm a rebel!

Posted by: yellowmoomba

Nice vid. That's a lot of weight

It doesn't look like you are losing too much sleep

Posted by: Triple Threat

That 345 went up as if the plates were filled with helium.

Posted by: Stewart14

Quote:

Originally Posted by DOMS

Well, I have an 11 month old at home that I recently resigned from my job to stay at home and take care of, so unfortunately, the "luxury" spending has to stop

, so I am relying on you to help a brotha out....and yes, I also don't know what the legality of a white guy saying "help a brotha out" is, but who cares?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Nice vid. That's a lot of weight

It doesn't look like you are losing too much sleep

don't bet on it, at this point, I think I am immune to it, I have successfully learned how to continue to lift weights on a steady diet of 5 hours of sleep and losing about a pound every week! The 213 is the lowest I have been in about a year and a half. Damn kid!

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

That 345 went up as if the plates were filled with helium.

as long as you THINK it was easy for me, hehe. It's amazing though how the extra 10 pounds just would not go up, but without those 10 pounds I got the lift, it's crazy how that happens.

Posted by: DOMS

Quote:

Originally Posted by Stewart20

Well, I have an 11 month old at home that I recently resigned from my job to stay at home and take care of, so unfortunately, the "luxury" spending has to stop

, so I am relying on you to help a brotha out....and yes, I also don't know what the legality of a white guy saying "help a brotha out" is, but who cares?

Yeah, I figured as much. I've been there.

I'll see about scanning the relevant pages or typing them in.

Posted by: Stewart14

Quote:

Originally Posted by DOMS

Yeah, I figured as much. I've been there.

I'll see about scanning the relevant pages or typing them in.

thanks! you da man!

Posted by: Stewart14

Oct 12

DE Squat/DL

Box Squats
165 x 2 (10 sets)
*Have no idea what my 1RM squat is, so I just picked a random light weight for these. I will adjust when I find my squat max.

Good Mornings
185 x 6
185 x 6
185 x 6
*Slightly wider than shoulder width foot spacing, knees slightly bent, and down to parallel. Pretty much done the same way a romanian deadlift is done, only with the bar on my back.

Leverage Squats
8 plates x 6
8 plates x 6

Speed Deads
255 x 1 (6 sets)

Posted by: Stewart14

Oct 13

DE Bench

Speed Bench
190 x 3 (8 sets)

Dips
BW+135 x 5
BW+135 x 5
BW+135 x 5

DB Shoulder Press
80s x 6
80s x 6

Chinups
BW+25 x 8
BW+25 x 8
BW+25 x 6

Posted by: yellowmoomba

Back to Westside.....Any new goals?

Posted by: DOMS

Don't ever say I did do anything to make up for calling you weak.

The first week is max strength and the second week is power.

Note: Strength Day 6 is the same as day 2.

Posted by: DOMS

Power

Posted by: DOMS

I almost forgot the page on testing. Do this before you do the routine. You need to figure out where you weakest position is.

Posted by: Stewart14

Thanks DOMS....I gotta check this out when I decide to switch routines again, which in my case, won't be too much longer

Posted by: DOMS

I like the ideology behind that routine. It finds the two biggest sticking points, and then works them to death.

I'm really looking forward to see what it does to your 355 bench.

If you need anymore of the pages, let me know. But I'm pretty sure that I've scanned all of the relevant pages.

Posted by: Stewart14

Oct 15

ME Squat/DL

Power Squats
135 x 8
225 x 5
275 x 2
315 x 1
365 x 1
335 x 1
335 x 1
335 x 1
335 x 1
* Not bad for not doing squats in a while, my highest ever was 385 and my depth was questionable on that one, so this isn't too far off.

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

Hypers
BW+95 x 8
BW+95 x 8

Roman Chair Crunches
BW+25 x 10
BW+25 x 10

Posted by: Archangel

Fantastic w/o's BRother 20!!! I agree w/the others, that 345 cg went up EASY!!! Big Guns for sure my Friend!!!

Posted by: Stewart14

Oct 17

Bench Press
135 x 8
225 x 5
275 x 3
315 x 1 (10 sets) RI=60 sec
*Didn't have in in me today to max out, so I went this route. Kind of fun, might try it with deads on Friday to see how it goes.

DB Bench Press
125s x 5
125s x 4

Dips
BW+135 x 6
BW+135 x 5

DB Shoulder Press
50s x 10
50s x 10
*Completely shot at this point, tank was on "E"

Posted by: Stewart14

Oct. 18

Deadlifts
135 x 8
225 x 6
315 x 1
405 x 1 (10 sets) RI=90 sec

Chest Supported Rows
180 x 6
180 x 5

Chinups
BW+35 x 8
BW+35 x 8

Pulldowns to Chin
150 x 10
150 x 8

Posted by: vortrit

Nice looking workouts, Stewart.

And thanks to refering me to those pages you've scanned DOMS!

Posted by: yellowmoomba

How's your back feeling today ??

Workouts are looking good. Why are you doing 10 sets of 1? I thought about that too.

Posted by: Delusional

your workouts are amazing man. you could almost be my idol

very nice, keep it up !

Posted by: Stewart14

Quote:

Originally Posted by Delusional

your workouts are amazing man. you could almost be my idol

very nice, keep it up !

Almost???

Thanks!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

How's your back feeling today ??

Workouts are looking good. Why are you doing 10 sets of 1? I thought about that too.

Back is doing good.

There is actually some science to 10x1. You know Prilepins Table right? Well, it calls for a certain amount of reps at over 90% of your max to be optimal. 10 is actually more than the optimal amount, but I am also not exactly using 90% of my max either. I figure, if I can make all 10 "sets", just up the weight 5 pounds for a steady progression.

Plus, it isn't so mentally draining to do this as opposed to 1RM attempts, and 10x3 is a lot more tiring, this will enable me to keep a higher frequency going cause I won't be so drained.

Posted by: Stewart14

Oct. 20

Squats (powerlifting style)
135 x 8
225 x 6
315 x 1 (10 sets) RI=90 sec

Good Mornings
190 x 6
190 x 6

Glute Ham Raises
BW+15 x 8
BW+15 x 8

Had to cut the workout short here, ran out of time.

Posted by: Triple Threat

Sorry about the formatting.

A. S. Prilipin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%. Once one goes above the rep range shown, the bar slows, which translates to less power. If you do fewer or more lifts than Prilepin suggests will cause a decrease in training effect.

Number of Reps for Percent Training
Percent /Reps per set /Optimal Total /Range
55-65 /3-6 /24 /18-30
70-75 /3-6 /18 /12-24
80-85 /2-4 /15 /10-20
90+ /1-2 / 7 /4-10

Posted by: Triple Threat

Doing 10x1 still puts you in the acceptable range.

Posted by: Stewart14

Thanks for digging that up, I had it somewhere but couldn't find the exact numbers and such. Yeah, 10 is still in the range, but it's the higher end, and we both know, you should stay away from the higher end of things unless you are an exceptional athlete, which unfortunately I am not (despite my claims to the contrary).

I didn't really pick 90% of my max for the sets, just an arbitrary heavy weight. Now that you have refreshed my memory on the table, I might go ahead and find a true 90% of max, and then do his suggested optimal number of sets which would be 7x1.

EDIT: I went back and checked my numbers and actually for my bench press and deadlift I did select a weight that was 90% of my max, the only one I was off on was the squats. I did 365 for 1 last week, so I should have used something like 325-330 for the 10 sets, but went lighter. that is OK, cause next time it will be 320 which is close enough.

Posted by: katt

Hey Stew!

Haven't posted here for a while, but it still looks like you're going strong! 10x1.. amazing!

Posted by: Stewart14

Quote:

Originally Posted by katt

Hey Stew!

Haven't posted here for a while, but it still looks like you're going strong! 10x1.. amazing!

Thanks! About as strong as I can for having to take care of a soon to be one year old all day long

I can't believe the little guy is going to be turning ONE on Sunday, the year went so fast....

Posted by: katt

One already!!! Gosh, time flys by so quick with babies, doesn't it?

Posted by: Stewart14

Oct 22

Bench Press
135 x 8
225 x 6
320 x 1 (7 sets)

DB Bench Press
125s x 6
125s x 5

Dips
BW+135 x 7
BW+135 x 6

DB Shoulder Press
55s x 10
55s x 10

BW holding at 213 lbs. Still getting used to being lighter, the extra 10+ pounds makes a difference, athough, I am a lot leaner, and was accused twice in the past week of using steroids (which I am not, I would tell you if I was), so I guess it isn't too bad of a thing. My strength has taken a hit, especially in my pressing moves I notice it the most.

Posted by: yellowmoomba

What's up skinny?

Now that you are lighter I think you should throw on another 45 for your dips

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

What's up skinny?

Now that you are lighter I think you should throw on another 45 for your dips

yeah no problem, I think my "skinny" arms might snap if I tried that

Posted by: Stewart14

Oct 23

Deadlifts
135 x 8
225 x 5
315 x 2
410 x 1 (7 sets)

DB Rows
125s x 6
125s x 6

Chinups
BW+40 x 8
BW+40 x 7

Chest Supported Rows
140 x 10
140 x 8

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

yeah no problem, I think my "skinny" arms might snap if I tried that

.... Someone has to keep you in check

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

.... Someone has to keep you in check

You know, if it weren't for the fact that I have dedicated doing dips in the 8 rep range, I would try doing them with 4 plates to see how I fared just for you YM, just for you....

Posted by: katt

Nice weights on the deadlifts

I really need to do those more.

Posted by: Stewart14

Quote:

Originally Posted by katt

Nice weights on the deadlifts

I really need to do those more.

So then DO THEM

Posted by: katt

Quote:

Originally Posted by Stewart20

So then DO THEM

OK OK you hard ass..

Posted by: Stewart14

Quote:

Originally Posted by katt

OK OK you hard ass..

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

Oct 22

Bench Press
135 x 8
225 x 6
320 x 1 (7 sets)

DB Bench Press
125s x 6
125s x 5

Dips
BW+135 x 7
BW+135 x 6

DB Shoulder Press
55s x 10
55s x 10

BW holding at 213 lbs. Still getting used to being lighter, the extra 10+ pounds makes a difference, athough, I am a lot leaner, and was accused twice in the past week of using steroids (which I am not, I would tell you if I was), so I guess it isn't too bad of a thing. My strength has taken a hit, especially in my pressing moves I notice it the most.

WHat are your rests? 90s?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

You know, if it weren't for the fact that I have dedicated doing dips in the 8 rep range, I would try doing them with 4 plates to see how I fared just for you YM, just for you....

Quote:

Originally Posted by Stewart20

This working at home has certainly made you all lovey-dovey lately.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

WHat are your rests? 90s?

I am loosely sticking to a rest period of 60 seconds for the bench presses and 90 sec for the squats and deads. the other exercises I am really not counting, but nothing more than 2 minutes and that is for the 6 rep sets.

I've never really been a big fan of short rest intervals in my weight training. I like to lift the most weight I can, so I rest until I am ready to do that. Am I missing something by doing that? Who knows, but I don't care

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

This working at home has certainly made you all lovey-dovey lately.

Being in baby world all day can do that to you, although it's fun when I take him to gymboree classes with all the moms there, I am the only dad....out of 10 or so I would say about half are what I would consider MILFS

.

It's nice too cause we are all on our hands and knees crawling around and playing with the kids, and well, you guys get the idea

It's like everywhere I turn, there is an ass or a boob in my face, I just try to hang out around the hot ones, if I have to keep grabbing Ryan to get him over there, so be it.

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

I am loosely sticking to a rest period of 60 seconds for the bench presses and 90 sec for the squats and deads. the other exercises I am really not counting, but nothing more than 2 minutes and that is for the 6 rep sets.

Someone taking after me eh?

Hah, no I figure wise minds think alike.

Posted by: Stewart14

Oct 25

Low-Bar Squats
135 x 8
225 x 5
295 x 1
320 x 1 (7 sets) RI=90 sec
*For those that don't know what low bar squats means, it means you take a very wide grip on the bar, and the bar rests basically down on your lower traps/rear delts. The wide hand grip creates a "shelf" for the bar to rest in. Generally speaking, this is a powerlifting squat. Now, of course if you get a flu shot in your shoulder the day before, this generally will hurt with that weight resting on the shot site, but I guess it's better than getting the flu, but what do I know?

Also dare I say this, but this was almost too easy....

Good Mornings
195 x 6
195 x 6
*That certainly woke me up, my low back will be thanking me in the morning...

Glute Ham Raises
BW+20 x 7
BW+20 x 6
*Fried Hams...

Lever Squats
270 x 10
290 x 10

Posted by: katt

Nice WO !!

I tried to do that type of grip on the squat bar last time and I had problems (I think) with my flexibility, because my shoulders were killin me when I held the bar that way....

I'm just a tard

Posted by: Stewart14

Quote:

Originally Posted by katt

Nice WO !!

I tried to do that type of grip on the squat bar last time and I had problems (I think) with my flexibility, because my shoulders were killin me when I held the bar that way....

I 'm just a tard

I'm not touching that one

j/k

That is weird, cause I find that using the wider grip actually helps my shoulders feel better, my shoulder hurt more when I try to keep the grip closer together. I can't think it's a flexibility issue, cause I think I have some of the worst flexibility of anyone on this board and it doesn't bother me so, obviously without seeing you do it, I can't comment on why it is bothering you.

did you have the bar lower on your back? Maybe you tried a wide hand grip with the bar up high like you would do on a normal grip? Maybe that was it? I don't know I am reaching here, lol....

Posted by: Delusional

Quote:

Originally Posted by Stewart20

Oct 25

Low-Bar Squats
135 x 8
225 x 5
295 x 1
320 x 1 (7 sets) RI=90 sec
*For those that don't know what low bar squats means, it means you take a very wide grip on the bar, and the bar rests basically down on your lower traps/rear delts. The wide hand grip creates a "shelf" for the bar to rest in. Generally speaking, this is a powerlifting squat. Now, of course if you get a flu shot in your shoulder the day before, this generally will hurt with that weight resting on the shot site, but I guess it's better than getting the flu, but what do I know?

Also dare I say this, but this was almost too easy....

Good Mornings
195 x 6
195 x 6
*That certainly woke me up, my low back will be thanking me in the morning...

Glute Ham Raises
BW+20 x 7
BW+20 x 6
*Fried Hams...

Lever Squats
270 x 10
290 x 10

dayumnnnnnnn. awesome workout man, very nice job !!
you are officially my idol now

Posted by: Stewart14

Quote:

Originally Posted by Delusional

dayumnnnnnnn. awesome workout man, very nice job !!
you are officially my idol now

Yeah man!!

Posted by: Archangel

Lookin Solid my Friend!!! Have to let my journal go for a while, life has gotten crazy lately, but will check in when I can to cheer ya on!!!

GOD speed you and yours!!!

Posted by: Stewart14

Oct 27

Bench Press
135 x 8
225 x 6
325 x 1 (7 sets) RI=60 sec

Flat DB Bench Press
130s x 5

Dips
BW+135 x 8

DB Shoulder Press
60 x 10

So I did one set per exercise, seems more like an HIT type workout, but I was too tired today to do any more, so I went with one set. I am on a 5 day rotation right now anyway, so maybe it wouldn't be a bad idea to do one set of the accessories for recovery. I just want my numbers and strength to go up, I really don't care about "size" or what I look like too much. One set to failure is a lot easier to keep track of progress, you either improve or you don't.

I am happy with the bench presses though, not too shabby

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I am happy with the bench presses though, not too shabby

Have you resumed the quest?

Posted by: Delusional

nice workout man, i have those days where im tired too. it sucks pretty bad but at least you still get out there and do something, you know. i hope youre still aiming for 405, thats goin to be awesome when you get it

and yeah 1 set to failure would definitely be the easiest way to see if you have progressed any or not. anyways good workout man, take care.

Posted by: Stewart14

Oct 29

Deadlifts
135 x 8
225 x 6
315 x 2
415 x 1 (7 sets) RI=90 sec.

DB Rows
130s x 6

Chinups
BW+45 x 8

Chest Supported Rows
145 x 10

Posted by: Stewart14

Oct 31

Low Bar Squats
135 x 8
225 x 5
325 x 1 (7 sets) RI=90 sec.

Good Mornings
200 x 6
* Definitely helping the squats, if I start to forward lean in the squat, my body corrects itself real quickly.

Glute Ham Raises
BW+20 x 8
*Real tough right after the GMs, but I want to keep the lever squats in the high rep range and these a bit lower, so oh well

Leverage Squats
320 x 10

Posted by: Stewart14

Nov 1

Bench Press
135 x 8
225 x 5
330 x 1 (7 sets) RI=90 sec.
*Getting tough, so increasing the rest intervals.

DB Bench Press
130s x 5

DB Shoulder Press
75s x 8

*Ridiculous workout....9 sets, 7 of them singles, and I am toast. Getting strong is hard

. Eliminated the dips as I don't think I need them right now, it will just hinder recovery for the benches. Leg and back workouts will remain with 4 exercises as those are larger muscles groups and can handle the extra work easier.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

*Ridiculous workout....9 sets, 7 of them singles, and I am toast. Getting strong is hard

Getting burned out on all the singles?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Getting burned out on all the singles?

ummm, probably....that shit is heavy!

Posted by: yellowmoomba

Nice work lately

How was Halloween ?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Nice work lately

How was Halloween ?

We had a good time, I am sure you guys had a better time this year, next year, however, will be a different story! Ryan still really isn't walking, he just turned one on last sunday, so what we did was, we dressed him in his costume, he was a lion, hehe, and we rolled the stroller up to people's doors, rang the door bell and we hid, just leaving the stoller there with him in it. It was classic, the looks on the people's faces was priceless. He also acquired a shit load of candy for mommy and daddy

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Nice plan.

Brooke was a chicken. We had fun.

Attachment 24474

Posted by: DOMS

Quote:

Originally Posted by Stewart20

That's great!

Just wait until he's about 3 or so. He can ask for, and pick out, his own candy. The thing is that he'll take handfuls of candy and ask more than once. The people will think he's so cute that they'll let him do it. At pretty much every door.

When my oldest was 3, he filled up a big bag. Something like 7 pounds of candy!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Nice plan.

Brooke was a chicken. We had fun.

Attachment 24474

So Cute....here is her future boyfriend, Ryan the Lion

Posted by: Stewart14

Quote:

Originally Posted by DOMS

And I am sure you guys finished every last ounce of it right?? And that's why you're here after that fateful day, you decided to make a change in your life for the better and you found IM??

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

So Cute....here is her future boyfriend, Ryan the Lion

Great pic of Ryan the Lion

FYI........the word "boyfriend" is NOT ALLOWED IN MY HOUSE

Posted by: Stewart14

Nov 5

Squats (RI=90 sec)
265 x 5 (8 sets)

Good Mornings (RI=90 sec)
175 x 5 (6 sets)

Decline Crunches
BW+30 x 5 (6 sets)

time for some VOLUME

EDIT: Going to rethink this volume approach for lower body exercises. I think I jacked my back doing the good mornings. That was a lot of squatting, which probably fatigued my lower back, and then I threw the good mornings on there, my back isn't feeling too good right now, and it's only been about a half hour since the workout ended.

Next time the squat day rolls around, I may just do the squats and the crunches, and likewise on my deadlift day, I may just do deads and abs and skip any extra quad work.

Like I always mention, working out at home has some major disadvantages, the biggest one being exercise selection. I can't balance a huge, heavy leg exercise like squats with a isolation movement like hamstring curls, I can only do compound hamstring stuff, and this is where I can run into some issues. Likewise, you can't do a compound heavy hamstring movement and an isolation quad movement.

Posted by: yellowmoomba

Take it EZ on the back........................

Posted by: Stewart14

Nov 6

Bench Press (RI=90 sec)
Warmup
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Chest Supported Rows (RI=90 sec)
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Hammer Curls (RI=60 sec)
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

OK, for those interested in new workout ideas, here is the new plan:
I am gonna do a 10 day cycle:
lower body 1
upper horizontal + biceps 1
off
upper vertical + triceps 1
off
lower body 2
upper horizontal + biceps 2
off
upper vertical + triceps 2
off
The exercises on each day (1 or 2) will be different. The loading is as follows:
First cycle: 5x5 with around 75-80% 1RM
Second cycle: 6x4 adding 6% to the first cycle weights
Third Cycle: 8x3 adding 6% to cycle 2 weights
Fourth cycle: 5x5 with cycle 2 weights
Fifth cycle: 6x4 with cycle 3 weights
sixth cycle: 8x3 adding 6% to cycle 5 weights.

It looks nice in theory doesn't it???

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Take it EZ on the back........................

Well, 24 hours better, I can tell you that my back is ok....it was a little tired last night, I did some moving around my house, and really light things that I should have had no trouble with really were challenging to lift, but today, it feels ok...

Now, my legs, and my rear end? Now that is a different story all together....holy doms, I can't even walk right today, ouch

Posted by: AKIRA

I was going to say, looks like the back pain wasnt as severe as you had thought. I just went through that shit again. Scared the piss out of me. Ugh, to not work out for another 6 months wouldve sucked.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Going to rethink this volume approach for lower body exercises. I think I jacked my back doing the good mornings. That was a lot of squatting, which probably fatigued my lower back, and then I threw the good mornings on there, my back isn't feeling too good right now, and it's only been about a half hour since the workout ended.

GMs always do a number on my back. It's sore for a day or so, and then the soreness goes away. 6 sets of 5 may be a bit much, however.

Posted by: Stewart14

thanks for chiming in guys, you know, now that I think about it, it was never really a pain per say, my back just felt weakened, but it was getting to the point where if I kept going, I probably would have been in trouble.

although, like I mentioned in my other post, the back feels ok today, of course, I didn't do anything to use my back today, so I don't know if it is truly ok, but all signs point to it being ok. My quads, hamstrings and glutes however, hurt more than I ever think they have, the soreness in all those muscles is out of this world....I am having serious trouble sitting down and getting up and walking, it's really not any fun right now.

Posted by: katt

Yeah I really don't like that feeling when you can't even sit down in the bathroom without winching in pain.

Posted by: Stewart14

Nov 8

Neutral Grip DB Shoulder Press (RI=90 sec)
Warmups
80s x 5
80s x 5
80s x 5
80s x 5
80s x 5

Chinups (RI=90 sec)
BW+50 x 5
BW+50 x 5
BW+50 x 5
BW+50 x 5
BW+50 x 5

Tried to do a triceps extension movement and my elbows could not handle it, so I just stopped. I don't want to add another compound tricep movement like dips or close grip bench here, so I will just scrap it, and in turn probably scrap the biceps work as well, but keep the rest of the template in check.

Posted by: AKIRA

Not a bad idea about the arms.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Not a bad idea about the arms.

I really WANTED to do the arm work, just the tricep isolation stuff isn't going to fly with my wrecked elbows....and believe me, I would rather save whatever shred of tendon is left to do 300 pound bench presses versus 30 lb tricep extensions.

It is truly an interesting phenomenon....I can bench over 300, dip with over 135 lbs on a belt, and close grip bench close to 300 with no real elbow issues, yet when I tried to do a seated skull crusher with 100 pounds, the elbows felt like they were gonna explode.

Posted by: AKIRA

I guess everyone has a weakness.

Ive never had a problem with my elbows, but my lower back, thats another story. A shitty one at that.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I guess everyone has a weakness.

Ive never had a problem with my elbows, but my lower back, thats another story. A shitty one at that.

Yeah, sucks doesn't it? I do things to my back that make me cringe when I step back and think about it, but like I mentioned, a 30 lb db could do me in....

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

OK, for those interested in new workout ideas, here is the new plan:
I am gonna do a 10 day cycle:
lower body 1
upper horizontal + biceps 1
off
upper vertical + triceps 1
off
lower body 2
upper horizontal + biceps 2
off
upper vertical + triceps 2
off
The exercises on each day (1 or 2) will be different. The loading is as follows:
First cycle: 5x5 with around 75-80% 1RM
Second cycle: 6x4 adding 6% to the first cycle weights
Third Cycle: 8x3 adding 6% to cycle 2 weights
Fourth cycle: 5x5 with cycle 2 weights
Fifth cycle: 6x4 with cycle 3 weights
sixth cycle: 8x3 adding 6% to cycle 5 weights.

It looks nice in theory doesn't it???

How'd you come up with this??

What's your goal?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

How'd you come up with this??

What's your goal?

Why, do you like???

It is my own creation, loosely based on a program called "advanced german volume training" by charles polquin. It does the % increases and rep drops, but his program is 10x5, then 10x4, then 10x3....ack, tried it once before and burned out in a week and a half.

I guess this is more of a hypertrophy driven program design than strength right now. I needed a change, cause those singles I was doing were burning me out, even though the strength increases were fun. I read a lot of materials stating how an optimum hypertrophy rep total for an exercise is 25, so I came up with variations totaling around 25, while upping the weights when the reps drop.

Posted by: yellowmoomba

I like it so far....what are the exercises that you picked out for each day ?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I like it so far....what are the exercises that you picked out for each day ?

This was my original template. I have to leave off the tricep stuff cause of my elbows, but you can do them if you are ok with it...

lower 1
squats
good mornings
crunches

upper horizontal + biceps 1
bench press
chest supported rows
hammer curls

upper vertical + triceps 1
neutral grip db shoulder press
chinups
overhead tricep extensions (tricep bar or barbell)

lower 2
deadlifts
leverage squats (or leg press or any plate loaded squat type machine)
abs

upper horizontal + biceps 2
flat db bench press
db rows
EZ bar curls

upper vertical + triceps 2
barbell shoulder press
pullups
db overhead tricep extensions

there you go. what do you think?

Posted by: Stewart14

November 10

Deadlifts (Double overhand grip) RI=90 sec
Warmups
315 x 5
315 x 5
315 x 5
355 x 5
355 x 5
*Purposely started the weights at a lighter % of max, so that I can do a progression with double overhand grip, as my heavier pulls were mixed grip, however, the 315 felt way to light to start, so I bumped the weight at set 4.

Leverage Squats RI=90 sec
350 x 5
350 x 5
350 x 5
350 x 5
350 x 5

Decline Crunches RI=60 sec
BW+40 x 4
BW+40 x 4
BW+40 x 4
BW+40 x 4
BW+40 x 4
BW+40 x 4

Posted by: Stewart14

Nov 11

Flat DB Press
Warmups
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

DB Rows
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

EZ Bar Curls
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Posted by: Stewart14

Nov 13

DB Shoulder Press (RI=90 sec)
Warmups
85 x 4
85 x 4
85 x 4
85 x 4
85 x 4
85 x 3 (failed on 4)

Pullups (RI=90 sec)
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Close grip 2 board press (for triceps) RI=90 sec
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Looks real good. How long are each sessions taking?

Posted by: katt

Looking at your pullups ..... I only wish I could do more than 3 or 4 with my bodyweight... I think I need to do more negatives!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Looks real good. How long are each sessions taking?

you gotta give yourself about an hour, especially on the 8x3 part. Of course, you can always just chop your rest intervals and lower the initial starting weight as well if you need the time, instead of 80%, start at 70% and still add 6% each time, but do something like 45 second rest periods. (I know you like short rest intervals....I like to lift heavier)

Posted by: Stewart14

Quote:

Originally Posted by katt

Looking at your pullups ..... I only wish I could do more than 3 or 4 with my bodyweight... I think I need to do more negatives!

Well, first of all, you are a woman, and for a woman to do 3 or 4 pullups unassisted is a feat in itself you should be proud of.

Personally, I think I am going to just do chinups from now on (or pullups with supinated grip, however you like to call it). I feel they hit the lats just as well as pronated pullups, and allow you to lift more weight cause of the added biceps involvement, and more weight=more stimulation=bigger muscles!

Try them like that, you might bang out a set of 6 or so!

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My Quest for 405

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