My Quest for 405 [Forum Archive]

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My Quest for 405

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Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Feb 17

LOWER

Trap Bar Deads (RI=90 sec)
340 x 4 (10 sets)

Done. Enough for my low back.

40 reps of heavy DLs.

Posted by: Stewart14

Feb 18

PUSH

RI=60 sec.

Bench Press
270 x 4 (10 sets)

Lever Machine Shoulder Press
130 x 4 (10 sets)

Unbelievable pumps from these workouts with short rest intervals. Almost to the point that they hurt, but it is pretty damn sweet, considering I don't train like this very often.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

40 reps of heavy DLs.

You know what TT? It wasn't that bad believe it or not. the trap bar is totally different than a regular deadlift. I felt fine afterwards, whereas when I do any form of a regular straight bar deadlift, my back usually feels funky afterwards for a while. That's why I also dropped the SLDLs too.

Posted by: Triple Threat

That's the bar with the handles on the side right? I think it permits you to be more upright, with less stress on the lower back. Or am I thinking of something else?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

That's the bar with the handles on the side right? I think it permits you to be more upright, with less stress on the lower back. Or am I thinking of something else?

no, you are correct. Once you get past the mental block that it isn't a "deadlift", it really is a fun, safe, and I am sure effective lift for non competitive lifters. but, I mean, if you load up the trap bar with 700 pounds and lift it, you are still lifting 700 pounds off the floor right? When you go to lift something heavy like a piece of furniture, you lift it in the most efficient manner for your body, right, so the trap bar makes lifting weight off the floor more efficient for your body.

I once had an argument with someone who was into powerlifting about the trap bar vs. a straigh bar deadlift. It was back when I wasn't as strong, and managed a 300 pound trap bar pull, and I was pretty excited, but this guy trashed me saying "it wasn't a deadlift". OK, no shit, but who cares, I am not a powerlifter am I? He just didn't like the argument, or the accomplishment of me saying I pulled 300 pounds off the floor. "sure you did, but it makes it easy, it wasn't a deadlift". It doesn't make it "easy", it just makes things more efficient for your body, hence the illusion of ease.

Plus, holding the bar with the neutral grip handles, I feel enables you to actually hold more weight in your hands too.

Posted by: Triple Threat

So a trap bar DL isn't a "real' deadlift, but benching and squatting with suits, wraps, belts, etc, is "real"?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Feb 18

PUSH

RI=60 sec.

Bench Press
270 x 4 (10 sets)

Lever Machine Shoulder Press
130 x 4 (10 sets)

Unbelievable pumps from these workouts with short rest intervals. Almost to the point that they hurt, but it is pretty damn sweet, considering I don't train like this very often.

Another 60 sec RI workout

How are you calculating the weight to use?? Which set does is become challenging for you?

Keep it up

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Another 60 sec RI workout

How are you calculating the weight to use?? Which set does is become challenging for you?

Keep it up

I use an Advanced German volume training setup for these workouts. I won't write it out cause it's long and I know you don't care

, but you can find an article or 2 about it if you google advanced german volume training, and it can explain it all. Basically I start at 70% of my 1RM and go from there.

The 10x5 workouts were tougher than the 10x4s and I am sure I will be ok with the 10x3 as well. The next 10x5 will be a challenge again. they all generally get real tough after like set 6 or so. That's when the rest intervals really catch up to me.

Posted by: Stewart14

Feb 20

PULL

RI=60 sec

Pendlay Rows
240 x 4 (10 sets)

Chinups
BW+30 x 4 (10 sets)

Hammer Curls
55s x 4 (5 sets)

Posted by: soxmuscle

Good Pendlays.

I really wonder if I'm doing those right.

YouTube Video

I focus more on the pull rather than keeping a tempo as I would when doing regular barbell rows.

Thoughts.

Posted by: Stewart14

Quote:

Originally Posted by soxmuscle

Good Pendlays.

I really wonder if I'm doing those right.

YouTube Video

I focus more on the pull rather than keeping a tempo as I would when doing regular barbell rows.

Thoughts.

Is that you? Whoever it is that is perfect pendlay form in my opinion. the pull is explosive and that's what you focus on, sort or like what you do with a deadlift, only in a row.

Posted by: soxmuscle

That isn't me, no. It's just how I perform the exercise.

I have very little control and it kind of worried me that I was doing it wrong. I love the way you put it though, "like a deadlift, only in a row."

Thanks.

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

Feb 20

PULL

RI=60 sec

Pendlay Rows
240 x 4 (10 sets)

Chinups
BW+30 x 4 (10 sets)

Hammer Curls
55s x 4 (5 sets)

How the fuck did you do that?

In sox's vid, my torso was much closer to the ground. I am almost resting my chest on my knees.

60 sec RIs are fantastic. I think I fell in love with working out again when my rests were 30 sec long, but 60 has a happy medium.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I think I do them more like you do then. the guy in the video looked like he was using 135. Now, sure, when you use 135 you can keep that perfect form, because, really that video is perfect form. Bent at the waist, arch in back, etc.

When you get up in the weights, it simply isn't possible and/or efficient to keep that "pose" when doing them. I bend my knees and get down a lot lower than the video guy. When I keep my knees bent, I can really focus on keeping my back pretty close to 90 degrees and get a really good pull.

The real key with these is to bend close to 90 degrees at the waist, whatever you do with your knees is your business, but that is the key.

I will try to take a video of me doing them next pull day and we'll see what it looks like.

Posted by: Stewart14

Feb 22

LOWER

RI=90 sec

Trap Bar Deads
370 x 3 (10 sets*)
*of pure HELL. But the sets of 3 were not so bad. Next time we go back to 5 reps, that will be hell.

Posted by: yellowmoomba

Still getting any ab or cardio into your worktouts ??

Posted by: katt

So, I've never done the pendlay rows,, from the video it looks like its a jerk-up type motion rather than a pull up and contract type of thing??? Do you just pull the bar up to your chest or below?

Posted by: Stewart14

Feb 23

PUSH

RI=60 sec

Bench Press
295 x 3 (7 sets)
295 x 2 (3 sets)
*Getting killed on the bench with this new workout. I don't know why, except for the rest intervals?

Lever Machine Shoulder Press
140 x 3 (10 sets)

Posted by: Stewart14

Quote:

Originally Posted by katt

So, I've never done the pendlay rows,, from the video it looks like its a jerk-up type motion rather than a pull up and contract type of thing??? Do you just pull the bar up to your chest or below?

It's basically the same thing as a regular barbell row, except you start it from the floor and return it to the floor after each rep. You really shouldn't "jerk" it up, more like a controlled acceleration. You should be in control of the bar the whole time, you just want to accelerate it as you pull it up, and you don't have to lower it super fast, but you shouldn't do it like a negative either, just do the rep and bring the bar to the ground under control. I know some will contradict this, but I feel it lessens the strain on your lower back by deloading the bar on the floor after each rep, that's why I prefer it over a regular barbell row.

Somewhere in your midsection area is a good target. I actually like to do them with an underhand grip, I like the feel of it better that way.

Posted by: Stewart14

Feb 25

PULL

RI=60 sec

Pendlay Rows
265 x 3 (10 sets)

Chinups
BW+50 x 3 (10 sets)

I have a video of me doing the pendlays, I will post it later.

Posted by: soxmuscle

Excited for the vid. Good weight on those Pendlays btw.

Posted by: Stewart14

YouTube Video

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

YouTube Video

Crazy stuff! Back was a lil rounded, but it seems almost unavoidable. Perhaps looking straight or in line with your spine will flatten it a bit.

I wish I could see where the bar touches, but just tell me, where does it touch on your body? Mid chest? Almost to the shoulders? Im guessing it isnt at the bottom of the rib cage..

At first I thought these were deadlifts, but thank you for posting the pendlays.

Oh, and I said "holy shit" out loud in the computer lab (still in here) when I saw your computer is surrounded by iron.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Ha! Yeah, that's my messy basement, I am planning on moving in about a month, so the shit is starting to gather everywhere, my house is starting to look like a warzone. I got a nice 200 watt surround sound system on my PC, which I use to rock out to when I lift. It's the only stereo I have in the house, hence my PC is in my gym

I couldn't even tell you where the bar touches, I kinda just pull to where it feels comfortable for me, which may be a different spot for you or someone else. Yeah, I could see my back is rounded, might not be picture perfect form, but you are correct, that is difficult with a lot of weight, and I don't care, I don't feel it in my lower back, so whatever. I think it would be more critical if it were a regular barbell row, but with the deload on the floor after each rep, there isn't a lot of strain on the low back.

Posted by: Archangel

Still doing Insane w/o's I see Brother 20!!! Your lookin rather large too, big Guns my Friend!!!

Posted by: soxmuscle

Those are about how I do them. Good to put this to rest once and for all.

Posted by: Stewart14

Feb 27

OK, so TT was right, I couldn't resist going for a max

. So this workout will be dedicated to TT

Trap Bar Deads
140 x 6
230 x 5
320 x 2
410 x 1
460 x 1
490 x 1
*I think I pulled 500 with the trap bar once before, but that was with the higher handles on my bar (there are 2 sets). This time, I used the regular lower handles
430 x 1 (3 sets)

DB Split Squats
55s x 8
75s x 6
75s x 6

Glute Ham Raises
BW x 8 (3 sets)

Posted by: Stewart14

Feb 29

Dips
BW+90 x 11
BW+135 x 6
BW+135 x 5

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

Standing Overhead Press
160 x 6
170 x 6
170 x 6
*Solid. Complete solid form, no bending or anything. Left weight overhead for a 5 second count at the end of each set. That felt cool

Bent Over Rear Laterals
40s x 8
50s x 6
50s x 6

Posted by: Archangel

BIG #'s in here Brother 20!!!

Posted by: Stewart14

March 1

Extra Workout

Zercher Squats
225 x 5
225 x 5
225 x 5
245 x 2
265 x 2
*After a couple of posts in CowPimp's journal, I decided to give these a try based on what he said. Definitely true, that they keep you more upright, I definitely felt more comfortable in the squat portion of the movement than when I do a back squat, only problem is my arms are fricken killing me!

Posted by: soxmuscle

3 plates on the weighted dips? Good stuff.

Posted by: Stewart14

my elbows are paying for it today that's for sure. Kind of like my bicep tendons are gonna pay for the zercher squats tomorrow

Posted by: yellowmoomba

You've had some good workouts lately.

When are you moving to your new pad?

Posted by: Archangel

Sore, Heck I'd be dyin, Incredible Poundages in here my Friend!!!

Posted by: StanUk

Quote:

Originally Posted by Stewart20

Feb 29

Dips
BW+90 x 11
BW+135 x 6
BW+135 x 5

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

Standing Overhead Press
160 x 6
170 x 6
170 x 6
*Solid. Complete solid form, no bending or anything. Left weight overhead for a 5 second count at the end of each set. That felt cool

Bent Over Rear Laterals
40s x 8
50s x 6
50s x 6

Looking very good my friend, those are some seriously good dips!

Posted by: Stewart14

Quote:

Originally Posted by StanUk

Looking very good my friend, those are some seriously good dips!

thanks Stan and thanks for stopping by. Like I said, my elbows are still paying the price for it, but it was pretty fun to do

Posted by: Stewart14

March 3

Bench Press
135 x 8
225 x 5
275 x 3
315 x 3
365 x miss
355 x miss
335 x 1
345 x 1
315 x 2
*Well, the weights won today, was expecting better, but just didn't have it. That's my problem with going away and coming back to max work, I just never can get any progress that way, so I have to stick with this if I actually want to progress.

Floor Press off Pins (About 5 inches off chest)
305 x 5
305 x 4

Pendlay Rows
225 x 8
225 x 8
225 x 8

Rear laterals
50 x 6
50 x 6

Posted by: Stewart14

March 4

Trap Bar Deads
410 x 6
430 x 4

Glute Ham Raises
BW x 11

Decline Crunches
BW+35 x 12

Posted by: yellowmoomba

Nice TB deads

Posted by: Archangel

BIG w/o's my Friend!!! I wish I could "Not have it" like you, impressive imo!!!

Posted by: Stewart14

March 6

Standing Overhead Press
180 x 5
180 x 5

Chinups
BW+60 x 5
BW+60 x 5

DB Shoulder Press
75 x 10

Neutral Grip Pulldowns
3 plates + 25 x 10

Dips
BW+90 x 12

Seated DB Curls
50 x 8*
*Just ran out of gas, the arms had more, the lungs didn't

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Just ran out of gas, the arms had more, the lungs didn't

You and I need to get on a conditioning program.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

You and I need to get on a conditioning program.

you ain't kidding.

I think things should get better when the warmer weather begins to arrive, there is more to do outside, and that should help. Winter time sucks, especially if you don't belong to a gym, your options are severely limited.

I think we also need to really make an effort to do more sets in the higher rep ranges, as much as we may hate to do it. I'd have to imagine that after a month or so of higher rep work, things would be a bit easier on the conditioning side of things...

Posted by: soxmuscle

warm weather = more active

I can't wait for Spring!

Posted by: Stewart14

March 7

Zercher Squats
265 x 5
265 x 5
*Holding the weight in my arms was a limiting factor, it takes a lot of energy to hold it and breathe correctly during the actual squat. I really like the way they feel on my legs and more importantly my back, much more so than on a back squat. They keep you very upright, but like I said, the only negative is that I probably could do a lot more weight with my legs, but holding the bar for a set of 5 is tough. I see why they use this as a max effort lift, as it seems to be much easier to hold it and squat for just one rep despite the weight.

Barbell Bulgarian Split Squats
155 x 8 (each leg)*
*Balance leaves little to be desired here....ugh

Decline Crunches
BW+40 x 10

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

warm weather = more active

I can't wait for Spring!

It seems like every time we get a couple of nice days in a row, it's followed by a crappy reminder that it's still f*$#ing winter.

Posted by: Stewart14

March 10

Close Grip Bench Press
250 x 8 (4 sets)

DB Floor Extensions
30s x 6 (10 sets)

Barbell Front Shoulder Raises
65 x 10 (3 sets)

Hammer Curls
55 x 5 (5 sets)

Decided to give the Ryan Kennelly bench routine a shot, if anything helps me break my previous high, I would be happy to try it.

It is an interesting cycle, I have never done one with as much rest in between workouts, so who knows, but I am giving it a shot.
Day 1-heavy bench day
day 2-off
day 3-back
day 4-off
day 5-speed bench day
day 6-off
day 7-legs
day 8-off
Repeat

Posted by: Triple Threat

So what's the set/rep scheme for the new workout? Volume?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

So what's the set/rep scheme for the new workout? Volume?

there is a thread started by Mudge that has a link to an article that explains the whole thing. It looks like you do different workouts on your "heavy" bench day every 2 weeks for a total of 4 different workouts over 8 weeks, then you can start over I guess after you test for a new max. there are 2 workouts in the article, I am going to follow the first one, for no reason other than it is listed under a heading that asks how to get your bench up to 405

it is strange since there really is no heavy benching on heavy bench day, in fact, there is really is no actual bench pressing at all, but I gotta figure this guy knows a little bit more about benching than I do.

Posted by: AKIRA

No benching at all really? Hmm. Might be a good thing though, but I can clearly see how detrimental it could be. Then again, the bench press is a free weight movement that requires a support, unlike squats and deadlifts for example(s).

That makes the exercise itself different and have different requirements.

Posted by: DLDave

You may want to read that Kennelly article again. It isn't very clear, but it appears later in the article when he's going over the program for raw benchers, he lays out the heavy bench days using actual flat bench presses.

Quote:

Heavy Bench Day Week #1: Work with 50% of your one rep raw max and you will do 8 sets of triples at this weight. So, for example, if you’re 1RM is 300 pounds, you’ll do 8 sets of 3 reps with 150 pounds. For your assistance work, perform 5 sets of 5 with a four board press, using 80% of your 1RM. Then, do 3 sets of 12-20 reps of tricep cable pushdowns.

This is similar to what I've seen elsewhere for the basic Kennelly program. Personally, I wouldn't see your 1RM max for bench going up much if you're not benching at all for 12 weeks. Some programs have you not benching each week and use inclines, declines, etc. in its place, but you do rotate in the occassional flat bench for a few moderately heavy reps on heavy days.

Posted by: Stewart14

Quote:

Originally Posted by DLDave

You may want to read that Kennelly article again. It isn't very clear, but it appears later in the article when he's going over the program for raw benchers, he lays out the heavy bench days using actual flat bench presses.

This is similar to what I've seen elsewhere for the basic Kennelly program. Personally, I wouldn't see your 1RM max for bench going up much if you're not benching at all for 12 weeks. Some programs have you not benching each week and use inclines, declines, etc. in its place, but you do rotate in the occassional flat bench for a few moderately heavy reps on heavy days.

I chose to start following the first routine he outlines in the article, which may or may not be for shirted benchers only, but they mention using it to try to get up to 405, and I definitely think I can someday do 405 raw, so that is the one I chose.

the RAW routine he outlined I didn't really care for. I think it starts too low for too long to have an effect. So I start at 50% of my max? Even if I use a generous 350, that would be 175, I just don't see 8 sets of 3 at 175 doing anything for me. By Week 8, I still would not have broken 300 for 8 sets of 3, I think right now I could do 315 for 8x3, or at least get to 6 sets.

so that's 8 wasted weeks in my opinion. I am sure it works, I just don't want to find out.

the other routine is more volume based, and that's the one that omits the bench press on heavy days, but it does have speed bench, which I guess would suffice to keep your form on the bench press itself. so you are benching every week, just with speed instead of heavy.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

No benching at all really? Hmm. Might be a good thing though, but I can clearly see how detrimental it could be. Then again, the bench press is a free weight movement that requires a support, unlike squats and deadlifts for example(s).

That makes the exercise itself different and have different requirements.

I guess you just practice benching with the speed bench day. So you will still do the lift to stay coordinated in it, it will just be explosive instead of heavy.

Posted by: Triple Threat

I read the article. Good luck with it. Let's see if you can get to 8 weeks.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I read the article. Good luck with it. Let's see if you can get to 8 weeks.

Posted by: Archangel

You'll Definatly HIT 405 my Friend, with the determination and Dem Big Guns, you'll be there in no time!!!

Posted by: Stewart14

Quote:

Originally Posted by Archangel

You'll Definatly HIT 405 my Friend, with the determination and Dem Big Guns, you'll be there in no time!!!

Yeah, I hope so Archie....it is proving to be quite the obstacle....

Posted by: Stewart14

March 11

Legs and Back Accessory Work

Trap Bar Deads
370 x 5 (5 sets)

Neutral Grip Pulldowns
3 plates +25 x 5 (6 sets)

Rear Delt Flies
50s x 8 (2 sets)

OK, since I *think* I want to prioritize the bench so I can attempt to reach my 405 goal, I am going to limit leg and back work to accessory movements twice a week. The first day will be like today and the second day will include some form of squats and rows.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

OK, since I *think* I want to prioritize the bench so I can attempt to reach my 405 goal, I am going to limit leg and back work to accessory movements twice a week. The first day will be like today and the second day will include some form of squats and rows.

That's what I got from reading the article. Are you planning to do the 8-day rotation, 4 workouts every other day?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

That's what I got from reading the article. Are you planning to do the 8-day rotation, 4 workouts every other day?

I am planning on doing something like this:
monday-heavy bench day
tuesday-legs and back
thursday-speed bench day
friday-legs and back

it looks like you do each workout 2 weeks in a row on heavy bench day, then switch to the next one and so on. so next monday will be identical to yesterday's workout, then the next week, we switch things up to workout 2.

Posted by: DLDave

Make sure you're leaving yourself with enough energy to hit upper back/lats heavy once per week. I would say based on your current plan that you use Friday for some heavy rowing movements. I personally would suggest 2 exercises of rows on Friday, 3-4 sets each. Tuesday may be tough for this since you'll be coming off a heavy bench day the previous day. I know you're aware of upper back's importance in benching, but it's something that's easy to neglect when you're coming up with new routines.

Posted by: Stewart14

thanks Dave....yeah, if I keep things for back work in the 5x5 scheme, that will enable me to use a decently heavy weight, yet still not kill all my energy on the movements. since I don't want to devote just one day a week to back and legs, that's why I came up with doing them both on the non-benching days.

I think I can fit in 2 rowing movements on the Friday workout. Today's workout was devoted to lats and rear delts, obviously, and I can use Friday for heavy pendlay rows for 5x5 and then do a chest supported row or a DB row for something like 3 sets of 8. Of course, I am in the middle of packing my house up for a move, so my chest supported row machine is in pieces right now, so I am somewhat limited in my selection for another few weeks.

Posted by: Archangel

Believe to achieve my Friend, you will be there!!! Best Wishes!!!

Posted by: Stewart14

March 13

Speed Bench
210 x 3 close grip
210 x 3 medium grip
210 x 3 regular grip

Reverse Grip Bench Press
210 x 8
225 x 8
225 x 8
*interesting exercise, first time trying them. Interestingly enough, I found that they nailed my pecs a lot harder than my tris, which by all indications is what this is used for mostly. Also takes the load off the shoulders as well. 225 was a struggle.

1 Arm OH Tricep Ext.
30s x 12 (3 sets)

Side Laterals
30s x 10 (3 sets)

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Reverse Grip Bench Press
210 x 8
225 x 8
225 x 8
*interesting exercise, first time trying them. Interestingly enough, I found that they nailed my pecs a lot harder than my tris, which by all indications is what this is used for mostly. Also takes the load off the shoulders as well. 225 was a struggle.

I thought they were for the triceps, too. I've tried them before, but didn't like the way my wrists were bent. Did you find there was more strain than usual on the wrists?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I thought they were for the triceps, too. I've tried them before, but didn't like the way my wrists were bent. Did you find there was more strain than usual on the wrists?

No, not really, I kept my wrists pretty much straight and locked in position. they didn't move at all during the lift. I found it a little more difficult to actually hold the bar, but that's it. I sat further back on the bench, I don't know if that made a difference, instead of my chin or my nose being under the bar for normal benching, the bar was over my collarbone area to begin and I lowered it to mid stomach, much lower than usual.

I didn't feel anything special in my triceps like I do on a close grip bench or a floor press, but I did feel it in my chest, and I know for a fact I felt very little in the shoulders which is a good thing.

Posted by: StanUk

Hey Stewart,

Your reverse grip bench.. is that the same as close grip bench or something different? either way impressive numbers your putting up, you've got some serious mass

Posted by: Stewart14

Quote:

Originally Posted by StanUk

Hey Stewart,

Your reverse grip bench.. is that the same as close grip bench or something different? either way impressive numbers your putting up, you've got some serious mass

No, it is different than close grip. Check out this video of this guy doing them. That's how I did them, only a lot less weight, this guy is pretty damn strong!

YouTube Video

And thanks for the kind words, but like everyone else probably feels too, I am not where I want to be yet, and will just keep pushing till I get there.

Thanks for stopping by

Posted by: StanUk

holy shit, that guy is a beast lol.

Yeh no worries pal, I think a lot of people would be ecstatic to be where you are with your size + strength, but yeh keep pushing and keep up the good work

Posted by: yellowmoomba

That guy IS a beast..........Wow!!

Posted by: Archangel

Interesting, I might have to try them, Great w/o too Brother 20!!!

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Interesting, I might have to try them, Great w/o too Brother 20!!!

sure, try em, they were fun!

Posted by: Stewart14

March14

Lower

Box Squats (Slightly below parallel)
135 x 8
225 x 5
275 x 3
315 x 1
335 x 1
355 x 1
365 x 1

SLDL
315 x 5 (3 sets)

Glute Ham Raises
3 sets of 10

Posted by: Archangel

Good lookin squats!!! Whats your goal for squats??? A question if you don't mind??? How did they feel during and right after your start of the raising the weight??? Thats where my shoulder sometimes feels weak and like it wants to catch sometimes!!! Did you really feel them in your pecs more???

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Good lookin squats!!! Whats your goal for squats??? A question if you don't mind??? How did they feel during and right after your start of the raising the weight??? Thats where my shoulder sometimes feels weak and like it wants to catch sometimes!!! Did you really feel them in your pecs more???

Eh, nowhere near your squats Archie, but I'll keep trying

I don't know how to describe the presses, other than they felt different than a normal bench press, and I *think* you should be ok with your shoulder on them. Remember, since the lift is new to you the weight will be a lot lower than your normal bench press, so I see no reason for your shoulder to bother you. The way they felt to me, they felt like a db bench press more than a barbell bench press.

Posted by: Archangel

I just might have to give that a try, thanks my Friend!!!

Posted by: Stewart14

March15

2 Board Presses
135 x 8
225 x 6
275 x 3
315 x 3
Add 2 Board
335 x 1
355 x 1
375 x miss
Remove 2 Board
315 x 1
335 x 1
355 x 1
*Still gots a ways to go here

Really wish I could afford the money and time to join a powerlifting gym so I could have people really teach me the right way to bench. For the board presses, I tried to really concentrate on true bench press form and I failed earlier than I expected. When I removed the boards, I went back to my own way of doing things, and still hit 355 even after all the other stuff. I know I won't hit big numbers doing it my way, but without a shirt, I won't be hitting big numbers anyway, so if my way gets me to 405, I will be happy with that.

Floor Press
275 x 5
295 x 5
295 x 5

Rear Laterals
50 x 6
50 x 6
50 x 6

Side Laterals
30 x 10
30 x 10
30 x 10

Posted by: Stewart14

March17

Pendlay Rows
245 x 6
245 x 6
245 x 6

Neutral Grip Pulldowns
3 plates +25 x 8
3 plates +25 x 8
3 plates +25 x 8

Chest Supported Rows
1 plate x 8
2 plates x 8
3 plates x 8
4 plates x 4
4 plates x 4

Hammer Curls
55 x 5 (5 sets)

Posted by: Triple Threat

Any updates on the housing situation?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Any updates on the housing situation?

Funny you ask. Damn people buying our house asked our attorney for a 30 day extension to deliver their mortgage commitment, as their initial 45 days expired over the weekend. My lawyer gave them 15, but this is not a good sign. We are all set on our end, we have our mortgage stuff squared away, the person we are buying from needs our mortgage commitment letter to finalize her purchase, but my lawyer is not going to give ours to them until we get one *I hope* from our buyers so we don't lose our downpayment in case.

It is all a mess. What I want to know is what is holding it all up? 2 weeks ago, someone came to my house to do an appraisal, and the last we heard from the buyers' realtor was that the appraisal "went well". OK, so what's the holdup then?

Suffice it to say, we will be quite devastated if these people do not come through. I don't even think we took that big of a risk considering they provided a pre-APPROVAL letter upon making the offer, usually that is a strong sign of a commitment. I know where the guy works too, he might get a visit from myself and some of my more aggressive friends after a few beers if they don't come through.....

If any of you are religious or spiritual, pray that this works out for us. Not only for me and my wife, but for the little guy too, we're getting him into a much nicer neighborhood, and I just want him to grow up there so badly.

Posted by: StanUk

Quote:

Originally Posted by Stewart20

March17

Pendlay Rows
245 x 6
245 x 6
245 x 6

Neutral Grip Pulldowns
3 plates +25 x 8
3 plates +25 x 8
3 plates +25 x 8

Chest Supported Rows
1 plate x 8
2 plates x 8
3 plates x 8
4 plates x 4
4 plates x 4

Hammer Curls
55 x 5 (5 sets)

Nice workout, especially the pendlay rows, that is some serious weight your moving!

Posted by: Archangel

Fantastic w/o's BRother 20, your movin some SERIOUS #'s in here my Friend!!!

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

YouTube Video

Was I the only one laughing his ass off? The sound of the plates was unbearable and I prayed for another waterfall of iron.

CLIPS!

Posted by: Stewart14

March19

Speed Bench
215 x 3 (8 sets)

Flat DB Bench
75s x 10
95s x 10
115s x 6
115s x 5

DB Rear Laterals
50s x 8
50s x 8
50s x 8

Posted by: the other half

wow!!!!!!! that is some impressive weight that you are moving.

how long have you been lifting heavy? and how old are you?

i have to agree with AKIRA, i dont understand why people dont use clamps when pushing that much weight, except for the safety of dumping it when they cant finish.
thats why i have a super tough spotter.

Posted by: Stewart14

Quote:

Originally Posted by the other half

wow!!!!!!! that is some impressive weight that you are moving.

how long have you been lifting heavy? and how old are you?

i have to agree with AKIRA, i dont understand why people dont use clamps when pushing that much weight, except for the safety of dumping it when they cant finish.
thats why i have a super tough spotter.

thanks! MY training is usually all over the place, if you want a good laugh, check this journal out! this week's "flavor of the week" is a powerlifting type workout, I think once I ever get a 405 bench, I will stop this nonsense and do something more reasonable.

I am 33. I have been lifting seriously since I was about 27. Things started getting "heavier" within the past 2 years I would say.

I usually never use the clamps unless I am doing a speed movement where the weights have a high probability of moving all around. Other than that, I do like the safety of being able to dump the weight if I am in trouble, I do work out alone at home.

Posted by: the other half

thats some pretty good progress.

wow, you must have a pretty good set up and alot of weights(and a bowflex)

Posted by: Stewart14

Quote:

Originally Posted by the other half

thats some pretty good progress.

wow, you must have a pretty good set up and alot of weights(and a bowflex)

I remember when I was starting how bench pressing 225 was like my ultimate goal, I didn't even start squatting or deadlifting until about 4 years ago, and how getting to 200 pounds was an unattainable dream.

Now, my goals are a little more lofty

At home, I have acquired a nice little home gym. I have my bench press station with a pulldown attachment, a plate loaded chest supported rowing machine, a squat rack, a plate loaded squat machine, a glute ham raise/hyper machine, an elliptical machine (a bit dusty now, hehe), an adjustable bench for dumbbell work and stuff, 3 olympic barbells, a trap bar, 2 sets of standard plate dumbbell handles, about 10 different cable attachments, a dip stand, a decline situp bench, a pullup station, 2 curl bars, a tricep bar, and a shit ton of different sized plates. I think that is everything!

I am supposed to be moving in a month or so and yeah, I think this setup upped my moving costs about $500

But thank God I won't be moving it, let the movers do it!

Posted by: the other half

maybe jailhouse will be the lucky one, he said he just interviewed for a movers job.lol.

how old is your little boy, and is he spending any time doing weights yet.

Posted by: Archangel

Strong, simply put.....................Strong w/o my Friend!!!

Posted by: Stewart14

Quote:

Originally Posted by the other half

maybe jailhouse will be the lucky one, he said he just interviewed for a movers job.lol.

how old is your little boy, and is he spending any time doing weights yet.

The little guy is a month shy of 1 and a half. He's not allowed in the gym quite yet...

Posted by: katt

Dang -- with all that equipment you could open your own "home based" gym.. lol

Posted by: Stewart14

March20

Box Squats (slightly below parallel)
295 x 3 (6 sets)
*Want to get this up to 8 sets, but wasn't feeling it today, almost got stuck on the box on the last set

. Of course, this 295 pales in comparison to the big boys around here and I feel small and pathetic with these compared to them (Pete, Dave), but I guess it's all relative. For me, it's a lot.

Glute Ham Raises
3 sets of 10

Chest Supported Rows
140 x 8 (5 sets)

DB Curls
50 x 10

done. spent.

Posted by: the other half

so where does that put the rest of us? 295 is my max for 1 set of 6, and probably not deep enough.

i guess we just need to step it up a bit.

Posted by: Stewart14

Quote:

Originally Posted by the other half

so where does that put the rest of us? 295 is my max for 1 set of 6, and probably not deep enough.

i guess we just need to step it up a bit.

hey, I don't even know if I could do a full set of 6 with 295, so you are not doing too shabby. Other than the big numbers of the powerlifters here, the only other person who I envy is Archie, I mean, he does like 2 tons for 17 reps or something like that

.

I guess I shouldn't complain. I suck at squats hands down, end of story. I don't like them, and they don't like me. I can bench over 350, deadlift close to 500, but then my squats are like 350, and that is a wide stance, powerlifting style squat to parallel. If I bring my stance in, my back doesn't like it, if I go wide, i have to go for maxes, since they don't do much for bodybuilding the quads up.

Trust me, I am on the fence all the time of whether or not to just abandon them all together, that's how much squats and I disagree. I just feel silly, being a 220 pound, decently muscular guy who can't squat over 300 pounds for reps, something wrong with that picture.

Posted by: nadirmg

Quote:

Originally Posted by the other half

so where does that put the rest of us? 295 is my max for 1 set of 6, and probably not deep enough.

i guess we just need to step it up a bit.

no joke bro. my puny little 170 is warmup for these guys...

Posted by: Stewart14

Quote:

Originally Posted by nadirmg

no joke bro. my puny little 170 is warmup for these guys...

OK, and you're 5'5", 135 pounds. You squat 170 at that weight. I am 5'10", 220 pounds and can barely squat 350, so I'd say you're doing OK. You have nowhere to go but up. Me, I am 33 already, am a stay at home dad running after a 1 and a half year old who gets no sleep, so I have the bigger struggle.

Just keep at it, before you know it, you'll be at 225, then 250, then 275. It takes a lot of work, but it happens pretty quick. once you hit 300 is when the fun really starts

Posted by: Rubes

just keep on workin hard on squatting and the weights will go up.

Posted by: Archangel

And I envy your pushing and pulling strength my Friend, thanks for the compliment!!! Have a Great Easter BRother 20!!!

Posted by: Stewart14

March22

Bench Press (Pinkies on rings)
135 x 8
225 x 6
275 x 3
315 x 3
335 x 1
355 x 1
365 x 1
370 x miss
*5 freaking pounds...unreal how it makes such a difference. As usual, stuck about 4 inches off the chest.

Floor Press off Pins (set to height of sticking point)
295 x 5
305 x 5
305 x 4
*305 was too heavy, slow reps, wanted to really drive the weight up
275 x 5
*much better speed

Rear Laterals
50 x 10
50 x 10
50 x 10

Posted by: Archangel

I hear ya about 5 pounds, sometimes just hand placement makes a WORLD of difference, amazing strength though imo!!! You will HIT 405 with no problem my Friend, with all the #'s you push around like nothing!!! Hope Easter with the little one is Great!!!

Posted by: Stewart14

March24

Deadlift Day

Trap Bar Deadlifts
140 x 8
230 x 6
320 x 3
370 x 1
410 x 1
440 x 1
460 x 1
480 x 1
500 x 1

Glute Ham Raises
+10 x 8 (3 sets)

Pulldowns
3 plates + 35 x 8 (5 sets)

Posted by: yellowmoomba

500 x 1

Nice work.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Trap Bar Deadlifts
500 x 1

Now get going on 600.

Posted by: Stewart14

THANKS YM and TT. It was a tough rep that's for sure, even being with the trap bar.

I would love to start my quest for 600, but I need to buy some new plates first, I ran out of room on the trap bar at 500. Need some more 45s or something.

Posted by: StanUk

Damn man, 500 x 1 is a massive weight to be pulling! I cant even imagine doing that kind of weight, maybe one day I guess!

Good job Stewart

Posted by: Stewart14

Quote:

Originally Posted by StanUk

Damn man, 500 x 1 is a massive weight to be pulling! I cant even imagine doing that kind of weight, maybe one day I guess!

Good job Stewart

you'll be there in no time. I checked out your last workout, and I remember when I was doing that kind of weight on sumo deads like you did, and it was probably only a couple of years ago, so with consistent training, you will get there too.

Posted by: Archangel

Good GOD BRother 20, HUGE #'s my Friend!!!

Posted by: Burner02

hey stew!
ho-lee-schnikes!

Nice lifts...

Posted by: StanUk

Quote:

Originally Posted by Stewart20

Thanks man, appreciate it

Posted by: Stewart14

March26

Bench Day

Bench Press
135 x 8
225 x 6
295 x 3 (3 sets)----->Supposed to go for 6 sets.

*Cut the workout short right here. Got a pretty bad pain in I think the tendon that connects my right pec to my shoulder area, didn't want to keep going and have the fricken thing rip off or anything like that. Going to rest this up for a week and come back next wednesday and see how things are.

Got pretty pissed off and unmotivated at this point, so I didn't even want to do anything else. I just said fuck it, and went and played some Rockband

Posted by: DLDave

Smart move shutting it down, not something you want to mess around with. If it was a tendon, it's probably going to be very tight and sore tomorrow. Give it a few days and then try to stretch it to see how it feels.

On a positive note, nice pulling earlier in the week. Any plans to mix in some straight bar deads?

Posted by: DLDave

Quote:

Originally Posted by Stewart20

Trust me, I am on the fence all the time of whether or not to just abandon them all together, that's how much squats and I disagree. I just feel silly, being a 220 pound, decently muscular guy who can't squat over 300 pounds for reps, something wrong with that picture.

Your base strength is there for a decent squat, just look at your deadlift. Your deadlift should not be several hundred pounds more than your squat! It's mostly the same core muscle groups.

You're having form issues, you have a weakness that's being neglected, or both (most likely, we all do, some more serious ones than others). If you want to fix it, you need to find someone that can find these things for you. Either hunt down an experienced powerlifter in your area that will check your form, attend a clinic, or take some video and send a link to the Q&A section over at EliteFTS for good feedback.

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Smart move shutting it down, not something you want to mess around with. If it was a tendon, it's probably going to be very tight and sore tomorrow. Give it a few days and then try to stretch it to see how it feels.

On a positive note, nice pulling earlier in the week. Any plans to mix in some straight bar deads?

I will probably do some straight bar deads again at some point. I just don't know if it is worth it for me right now to do it. Like I've said, the trap bar just feels great for me, no discomfort or any out of the ordinary stuff. I don't think I have the form down 100% on the straight bar, and even though I've gotten up to 475, I didn't like the way my back felt afterwards. The trap bar really lets me use my legs, whereas when I do straight bar, I tend to use more back.

If I ever get a chance to get super serious and have plans to compete, then I will go back to it on a more regular basis.

Unless you can convince me otherwise that I am missing something by using the trap bar?

On the other front, I decided to work out today anyway, took it relatively easy to feel things out, and yes, I still had some discomfort, but it went away pretty much as soon as I was done. I am going to switch things up a bit with my bench training. I don't think my body likes maxing out too much on the bench, and I am sure I have probably used my bench press quota for my life up, so I will need to get creative. Squats and deads have some room for improvement since I haven't abused them all my life. I am looking into the Ryan Kennelly program again, only this time, his raw bench program.

I thought this would be the perfect day to do that 50% of 1Rm for 8 sets of 3 because of my tendon issue. So I can work through the "easier" weeks while this thing heals, and hopefully it will be back and strong again for the harder weeks to come.

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Your base strength is there for a decent squat, just look at your deadlift. Your deadlift should not be several hundred pounds more than your squat!

You're having form issues, you have a weakness that's being neglected, or both (most likely, we all do, some more serious ones than others). If you want to fix it, you need to find someone that can find these things for you. Either hunt down an experienced powerlifter in your area that will check your form, attend a clinic, or take some video and send a link to the Q&A section over at EliteFTS for good feedback.

That is why I wish I can join a PL gym. I actually know of one in my area where a lot of big guys go, I forget the name, but I know a guy named John Berner goes there and he is pretty strong. Maybe someday down the road when the kid(s) are in school, that's what I always say, but it probably is my best bet. I don't have the time or the money to spend on a gym right now unfortunately, especially since I am moving into a more expensive house in the next couple of weeks, so every penny counts now.

I'll just keep gutting it out and see what happens I guess.

Posted by: yellowmoomba

Did you ever get your house situation settled ??

Posted by: DLDave

Well, worst case, see if you can track one of those guys down outside of the gym. If they're powerlifters, you'll be surprised at how helpful they'll be for free, or at worst, in return for a burger and beer. Bodybuilders, on the other hand, not so much ;-)

And on the trap bar, that was more just a curiosity on my part, as you're making good progress with it. No real issue with using it exclusively if you're not planning to compete anytime soon.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Did you ever get your house situation settled ??

Ummmm....

not yet! Supposedly the buyers for our house will have their mortgage commitment by the end of this week. This I was told on Monday, and it's now Wednesday, so who the hell knows.

I have no clue when I would close either. We were looking at first week in April, but now that these people have held us up, we are in turn holding the seller of our new house from her new house, so everything might be pushed back a bit now. Sucks, but I will be happy to at least know I will actually be moving at some point as soon as I get that piece of paper from them.,

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Well, worst case, see if you can track one of those guys down outside of the gym. If they're powerlifters, you'll be surprised at how helpful they'll be for free, or at worst, in return for a burger and beer. Bodybuilders, on the other hand, not so much ;-)

And on the trap bar, that was more just a curiosity on my part, as you're making good progress with it. No real issue with using it exclusively if you're not planning to compete anytime soon.

I guess I could just hang out outside the gym with a six pack one day and see what happens

Posted by: Stewart14

March 26

Attempted Workout #2

Had the house to myself this afternoon, and if any of you stay at home and watch your kids all day (18 month old to be exact), you will know what a treat an empty house it, so I felt like I HAD to use the time to my advantage, so I tried a relatively non taxing workout. Got through it OK, a little discomfort, but nothing serious.

I will be following Ryan Kennelly's raw bench program for my bench press work. I realize using bench press routines catered to shirted benchers will only get me injured, so it's time to step back and re-evaluate things.

Bench Press
185 x 3 (8 sets)
*Cake you say? Well, I am just following the routine OK? It claims to give you the possibility of doing 3x3 with your current 1RM after 12 weeks. We'll see about that one! 365 for 3x3? hmmm

4 Board Press
295 x 5 (5 sets)

Cable Pushdowns
3 sets of 12

Hammer Curls
50 x 10 (2 sets)

Posted by: RasPlasch

Nice you are trying Ryan Kennelly's routine. I am curious to see if these work. I almost started his other routine but decided not too.

Goodluck with it!

Posted by: JailHouse

Wow brotbre 20, I diddnt know you were a hulk! Your numbers are up there. You should start with the little one soon lol! Where did you find your trap bar?

Posted by: nadirmg

hey stewart, i was reading how you were talking to someone about you being the tricep guru.

well i gots a question for you about triceps. the outside of my triceps is very developed and hard if i flex, but the inside of my triceps (the side of my triceps that is closer my ribcage is lagging behind. do you know any exercises that will hit that part of my tris?

the long head of triceps is the part i'm trying to target (the top most one listed in the picture above.

the lower part i've already got shaped up and hard, but there's not curve (or cut) back in at the top of my triceps as it connects to my delts.

any ideas??

Posted by: Stewart14

Quote:

Originally Posted by nadirmg

hey stewart, i was reading how you were talking to someone about you being the tricep guru.

well i gots a question for you about triceps. the outside of my triceps is very developed and hard if i flex, but the inside of my triceps (the side of my triceps that is closer my ribcage is lagging behind. do you know any exercises that will hit that part of my tris?

OK, don't take this as a cop out answer, but I think in your case you would be better served just focusing on pure mass builders for the entire triceps muscle. I don't think you need to worry about the different heads and such at your stage right now. that is something you can worry about after you have been training for a while and have put on some nice size and strength to your arms.

I would stick with:
dips (if they don't bother your shoulders)
close grip bench press on a decline bench (allows for more tricep, less shoulders)
close grip floor press

In case you are iffy on this concept, I will leave you with a thought that always rang true with me. Would you rather be able to do a set of 8 with 135 pounds on a skull crusher or would you rather be able to do 8 reps with 250 pounds on a close grip bench press? Which one will give you bigger triceps?

Build your base, then focus on defining that base, that's the best advice I can give you.

Check out this article I found on tricep training, it should help you out:
Triceps Training

Posted by: DLDave

Stewart, here's a good article that was justs published with a decent raw squat program: Raw Squatting

Posted by: Triple Threat

Quote:

Originally Posted by DLDave

Stewart, here's a good article that was justs published with a decent raw squat program: Raw Squatting

Is this a once a week routine? I didn't see anything in the article about frequency.

For someone loosely following a Westside routine, would something like this work for ME day?

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Stewart, here's a good article that was justs published with a decent raw squat program: Raw Squatting

That's funny I just read that this morning

I still think I am going to try my idea that I posted to you, only what I might do is insert a deload session after the max session.

So something like this:
80% 1RM 6x3
90% 1RM 7x1
Go for new 1RM
deload 60% 1RM 10x2 focusing on speed
repeat

deads on mondays and squats on fridays. they will be staggered so they will never be the same workout in the same week. hopefully the addition of a deload can help make this work

The plan in the article is nice, but it's still a lot of maxing, even though it's 3 and 5 rep maxes, its still taking a max to failure every session except the deloads. At least in my plan, the percentages vary, so you are using submax weights most of the time, albeit very heavy submax weight.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Is this a once a week routine? I didn't see anything in the article about frequency.

For someone loosely following a Westside routine, would something like this work for ME day?

yeah, I would use it for ME day and do speed or other stuff on a DE day

Posted by: DLDave

I seem to recall reading Matt Rhodes write before that he was only training 3 days per week, so perhaps this is his only squat day. I could be mistaken though, as some of the Elite articles run out of order. However, I wouldn't see an issue with using this as the base for your max effort day and doing lighter squat/lower work on dynamic day.

Posted by: Stewart14

March28

Squat Day

Box Squats (13 inch box)
135 x 8
225 x 6
315 x 1
Add belt
330 x 1 (7 sets)
*Good speed once I got to about 2-3 inches off the box. off the box was a struggle, but after that, the bar flew up once I got past the sticking point.

Glute Ham Raises
BW+15 x 8 (3 sets)

Posted by: Stewart14

March29

Decided to go with a more volume based back/bi workout today

Chest Supported Rows
140 x 5 (10 sets)

Pullups
BW x 5 (10 sets)

Incline DB Curls
40 x 5 (6 sets)
40 x 4 (4 sets)

What a pump! I forget that I had a lot of success size wise with a program like this that I did about a year ago. Brings back memories. Hmm. The pic in my gallery of me and my boy was taken while on a similar style program, and you can't argue the results.

Tested out the tendon in my chest, and it was no good. I unfortunately don't see any heavy benching in my immediate future. Volume might be here to stay. We'll see how this thing feels tomorrow, if I try a similar style workout to todays, and go from there.

Posted by: Stewart14

March30

Chest/Shoulders/Triceps

Weighted Dips
BW+90 x 5 (10 sets)

DB Rear Laterals
50s x 5 (10 sets)

Close Grip Bench Press
225 x 5 (10 sets)

Today was a test for my right pec tendon, and I guess things went OK. A little discomfort, especially on the close grip presses, but nothing too bad, I figured since the weight wasn't too demanding that it would be good to get some blood flow in there and with the 10 sets a good pump would do that.

Still afraid to go heavy since I don't see that going well at all, so will continue to play it cool with some volume for now.

Posted by: StanUk

Nice looking workout Stew, how long are your rest periods? cos that workout looks like it might take you a while!

Posted by: Stewart14

Quote:

Originally Posted by StanUk

Nice looking workout Stew, how long are your rest periods? cos that workout looks like it might take you a while!

Yeah, it does take a while. I rest about 90 seconds between the sets. I also sip a protein/carb drink during the workout, and I have found that by doing that, I can workout for over 2 hours straight if I needed to (I don't recommend it!) but, supplying my body with the nutrients during the workout really allows me to keep going longer than normal. when I am done, I wait about 15 minutes or so, then drink another protein/carb drink.

Posted by: StanUk

Thats pretty hardcore man! I would like to give a high volume routine a try, but i usually struggle with time constraints.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Weighted Dips
BW+90 x 5 (10 sets)

Still afraid to go heavy

BW+90 dips isn't considered heavy?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

BW+90 dips isn't considered heavy?

Nah, the dips don't start getting heavy till I throw 3 plates on the belt

OK, I will put it contextually...Anything that I can rep 10-12 times in a set I don't consider heavy, so.....there you go

Posted by: the other half

ya i hear you, i throw 3 10lb. plates on, shit now thats a workout.

still looks like a pretty good workout for the average joe.
i hear you on the chest injury, over a month ago i dropped 185 lb. on my chest doing incline bench ( dont ask me how) and i still bugs me when i try to do anything that really stretches my pecs.

good luck on the recovery.

Posted by: Stewart14

Quote:

Originally Posted by the other half

ya i hear you, i throw 3 10lb. plates on, shit now thats a workout.

Yeah, those are 3 two and a half pound plates I was referring to

. Kicks my ass that extra weight.

thanks for stopping by

Posted by: the other half

pretty impressive.

Posted by: Stewart14

April Fool's Day

Trap Bar Deads (RI=2 min)
340 x 5 (7 sets)
*10 just wasn't going to happen on these, 7 was fricken torture as it was.

Glute Ham Raises (RI=70 sec)
BW x 5 (10 sets)

Posted by: nadirmg

Quote:

Originally Posted by Triple Threat

BW+90 dips isn't considered heavy?

no joke, trip! i did bw + 15 the other day and it was a w/o! lookin' good stewart! i still need to try those floor presses you were telling me about.

Posted by: Stewart14

April3

Back/Bis

Pendlay Rows (RI=90 sec)
225 x 5 (10 sets)

Chinups (RI=90 sec)
BW+25 x 5 (10 sets)

Hammer Curls (RI=60 sec)
50 x 5 (6 sets)

Posted by: Stewart14

April4

Chest/shoulders/tris

Bench Press (RI=90 sec)
250 x 5 (10 sets)
*Tendon is still a bit sore, but it was fine at this weight

Upright Rows (RI=90 sec)
115 x 5 (10 sets)

1 arm overhead extensions (RI=60 sec)
30 x 5 (6 sets)

Posted by: countryboy

Good workout...

You only do 1 exercise per muscle? I heard a friend of mine talking about a program like that... How's it work? Geared more towards bulking or strength?

Posted by: Stewart14

Quote:

Originally Posted by countryboy

Good workout...

You only do 1 exercise per muscle? I heard a friend of mine talking about a program like that... How's it work? Geared more towards bulking or strength?

Hi, and thanks for stopping by.

This is based off of a program called Advanced German Volume training that can be found around the net. I changed it up a bit, they have you do a split of chest/back, legs, and arms, but I prefer it this way since there is more rest between days for each group. It is loosely based off of the original german volume training where you do 10 sets of 10 repetitions for only one exercise per bodypart.

I have a relatively decent strength base, and once you have that, doing 10 sets of 10 is a waste because the weights you would use would be so light it wouldn't do anything for you. This is a bit different, and too long to explain, but you can find it on the net for a description.

To answer your question, I think it can be good for both size and strength, but I find it mostly works as a good mass builder. I have tried something like this in the past, and it noticeably blew me up. Strength is a byproduct, but good nonetheless. For example, if I finish my workout cycle in this routine, I have planned to go from BW+90 for 10 sets of 5 reps in the weighted dip, to BW+160 for 10 sets of 3 over the course of a 50 or so day program. So, yeah, that would also be a great strength increase as well.

And trust me, one exercise is all you need when you bang out 10 sets of it. the only downside I find with this program is that it can take a while and it definitely does get boring doing so many sets, you feel like it's never going to end, but my results have been phenomenal, I've just never stuck with it until the end, probably because of the boredom factor.

hope this helps

Posted by: countryboy

Thanks for the info....

Posted by: Stewart14

April6

Lower

Squats (RI=2 min)
265 x 5 (7 sets)

Glute Ham Raises (RI=90 sec)
BW x 5 (10 sets)

Posted by: Archangel

Excellent w/o's BRother 20!!! Take it slow with the tendon my Friend!!!

Posted by: nadirmg

Quote:

Originally Posted by Stewart20

Chinups (RI=90 sec)
BW+25 x 5 (10 sets)

wow, stewart. 10 sets of those? man, 4 sets of pullups/chinups is just about all i can force myself to do. but weighted???! i guess you use a plate belt?

our gym doesn't have a plate belt. may need to get a backpack whenever i start to add weight to chinups/pullups though.

Posted by: Stewart14

Quote:

Originally Posted by nadirmg

yes, I use a dip/chinup belt for those and no, I probably won't be doing 10 sets of them anymore.

I wrote out a really negative, profanity laden response to the way I was feeling lately, but apparently I deleted it before posting, so I will spare everyone the profanity, but let's say that I am just feeling uninspired, bored, run down, and really really sore from those 10 set workouts. It seemed to work for me when I did it last year, but obviously things are different now. So I am going to cut everything down to probably 3 sets of 6, good old max-ot style.

Will post today's workout next, and yes, it was a lot quicker, a lot less boring, and I feel a lot better afterwards then I did after those marathon workouts. My legs are the sorest they have ever been in my life after Sundays leg workout. I can't sit down on the fricken toilet that's how bad it is, and I hate it, I don't like this feeling, I feel there is no benefit to it other than immense pain.

Posted by: Stewart14

April 8

Chest Supported Rows (RI=2min)
Warmups
160 x 6
160 x 6
160 x 6

Wide Grip Pullups (RI=2min)
BW+25 x 6
BW+25 x 6
BW+25 x 6

Incline DB Curls (RI=2min)
50s x 6
50s x 6
50s x 6

Posted by: StanUk

Your chins are well impressive stew, have you got a chinup bar at home?

Shame about those high volume workouts not working out for as much anymore, I guess you need to listen to your body though and its prolly a good move switching over to something different, hope it works out for you pal.

Posted by: Archangel

Great w/o, I SO envy your Strength my Friend!!!

Posted by: Stewart14

Quote:

Originally Posted by StanUk

Your chins are well impressive stew, have you got a chinup bar at home?

Shame about those high volume workouts not working out for as much anymore, I guess you need to listen to your body though and its prolly a good move switching over to something different, hope it works out for you pal.

I am much better with the chinups (palms facing me) than the pullups (palms away), I always struggle so much with the pullups, but I shouldn't complain, I guess BW+25 isn't too shabby.

I do have a chinup bar at home. I have a lot more stuff in my home gym than I probably should have (stuff is expensive!), but I have pretty much all I need at my disposal with the exception of cables.

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Great w/o, I SO envy your Strength my Friend!!!

Stop it Archie, I don't think you need to envy anyone with the numbers you are putting up, least of all me.

although, I am sure you will say something about my dips that I am planning for tomorrow's workout

Posted by: the other half

lets see, i envy your strength to, but i can sit on a toilet pain free.
which one would i rather have?

i think i will take the second one for know.

intense workouts lately.

i am impressed.

Posted by: Stewart14

April 9

Dips (RI=2 min)
Warmups
BW+135 x 6
BW+135 x 6
BW+135 x 5

Standing DB Overhead Press (RI=2 min)
80 x 6
80 x 5
80 x 5

1 Arm Overhead Tricep Extension (RI=2 min)
40s x 6
40s x 6
40s x 6
*Best I have done with this in a while. Minimal pain in my elbows, although still uncomfortable. I am trying to limit pressing movements because my pec tendon is still kind of sore, otherwise I would have done close grip bench

Posted by: DLDave

Is your pec tendon issue on the outer or inner portion of the pec? If outer, you may want to lay off the dips. Also, if you don't already, may want to invest in some elbow sleeves, which I've found help when my elbows are acting up.

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Is your pec tendon issue on the outer or inner portion of the pec? If outer, you may want to lay off the dips. Also, if you don't already, may want to invest in some elbow sleeves, which I've found help when my elbows are acting up.

I am one step ahead of you buddy, I've been using elbow sleeves for a good two years now, although, I tried the extensions today without the sleeves on, and I guess it went ok. I really don't know what a heavy weight for this movement is because no one really does them, so there is nothing to compare to, although I remember back in the day I got up to 50 lb dbs doing the same exercise, and it just goes to show how much stress and damage I put my elbows under in the time since. But I do know my limits, if I felt like this exercise was going to put me in jeopardy, I would have stopped long before the damage was done.

About the pec, it is on the outside where my upper right pec joins my shoulder and arm area. I have found the dips really don't bother it as much as horizontal pressing, as evidenced by today, that weight wasn't going up if it was bothering me. I was worried about doing close grip bench which is why I laid off of it today. Next pressing day I will probably do a tricep isolation movement again, and then the next time go back to my close grips.

Posted by: Archangel

AWESOME w/o BRother 20!!!

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

April 9

Dips (RI=2 min)
Warmups
BW+135 x 6
BW+135 x 6
BW+135 x 5

Standing DB Overhead Press (RI=2 min)
80 x 6
80 x 5
80 x 5

1 Arm Overhead Tricep Extension (RI=2 min)
40s x 6
40s x 6
40s x 6
*Best I have done with this in a while. Minimal pain in my elbows, although still uncomfortable. I am trying to limit pressing movements because my pec tendon is still kind of sore, otherwise I would have done close grip bench

Wow. I think I stopped at 65. Not cuz I couldnt go any heavier, but it was a major bitch setting up. Howd you do it?

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Wow. I think I stopped at 65. Not cuz I couldnt go any heavier, but it was a major bitch setting up. Howd you do it?

I just kind of clean them up. It isn't pretty, but it works. Let me ask you something....I think I've seen you do seated DB presses with more weight than that, so how did you get those in position?

Posted by: nadirmg

Quote:

Originally Posted by Stewart20

Dips (RI=2 min)
Warmups
BW+135 x 6
BW+135 x 6
BW+135 x 5

wow. i've never seen anyone dip with that much weight before. are you using benches for the dips?

Posted by: DLDave

Quote:

Originally Posted by Stewart20

I think I've seen you do seated DB presses with more weight than that, so how did you get those in position?

Put them on your knees, kick them up to your shoulders 1 at a time. Takes a bit of practice to get this to work easily with the heavier DB's.

I've also seen these dumbbell power hooks online but never in person. They supposedly allow you to suspend the dumbbell from a barbell that is positioned up where you need them.
APT Pro Gear - Power Hooks, Power Hook Dumbbell Power Hooks NICE!!!!!

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

I just kind of clean them up. It isn't pretty, but it works. Let me ask you something....I think I've seen you do seated DB presses with more weight than that, so how did you get those in position?

Kicked them up with my knees.

I got up over 100lb DBs. Cant remember the program I was on, but it wasnt less than 6 reps.

Seated DBs are easier to set up than standing. I mean, shit, there was a reason why I stopped going up with them and it wasnt strength. I was just scared I was going to pull something before I lifted something.

Posted by: Stewart14

Quote:

Originally Posted by DLDave

I actually bought those and proceeded to throw them out in spring cleaning because they really didn't work as advertised. Without getting into details, I really wouldn't recommend them to anybody.

Posted by: DLDave

good to know, that would explain why i've never heard much about them

Posted by: Stewart14

April 11

Trap Bar Deads
Warmups
345 x 5
370 x 4
390 x 3
415 x 2
440 x 1

This was a strength component, the numbers represent 70,75,80, 85, and 90% of my 1RM. I also have a hypertrophy specific component, but I decided to not do it today because my lower body is feeling rather overworked lately, thought it would be wise to do a semi deload on the lower body stuff for now.

Posted by: Archangel

Great Deads my Friend!!!

Posted by: Stewart14

April 12

Bench Press
Warmups
245 x 5
265 x 4
280 x 3
300 x 2
315 x 1
315 x 1
315 x 1

Pendlay Rows
Warmups
225 x 5
240 x 4
255 x 3
270 x 2
285 x 1
285 x 1
285 x 1

Neutral Grip Seated DB Shoulder Press (That was a mouthful, lol)
50s x 12
50s x 12
50s x 12

Pullups
10
8
8

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

April 11

Trap Bar Deads
Warmups
345 x 5
370 x 4
390 x 3
415 x 2
440 x 1

This was a strength component, the numbers represent 70,75,80, 85, and 90% of my 1RM. I also have a hypertrophy specific component, but I decided to not do it today because my lower body is feeling rather overworked lately, thought it would be wise to do a semi deload on the lower body stuff for now.

Just one exercise ??

Posted by: Archangel

As usual, BIG #'s BRother 20!!!

Posted by: nadirmg

i agree with AA. strong w/o today!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Just one exercise ??

well for that day, I decided to take it easy since I was feeling overworked in my legs. If I wasn't, I probably would have done some form of a squat for 3 or so sets of 10 and then my glute ham raises. Next time....

Posted by: Stewart14

April 14

Squats
Warmups
255 x 5
275 x 4
290 x 3
310 x 2
330 x 1
330 x 1
330 x 1

Still doing a lower body deload, so this was all for today.

Posted by: Triple Threat

Pretty good numbers for doing a deload.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Pretty good numbers for doing a deload.

Well, I am a follower of the theory that says when you deload, keep your strength numbers up, but cut down on overall volume.

So instead of doing the squats followed by some rep work such as machine squats or zercher squats, I just dropped the rep work and kept the strength work.

A deload doesn't have to mean wimpy numbers

and what's with the avatars lately? I've got a headache now, thanks

Posted by: countryboy

Quote:

Originally Posted by Triple Threat

Pretty good numbers for doing a deload.

I concur...

Nice!

Posted by: Stewart14

April 15

Dips
Warmups
BW+70 x 5
BW+90 x 4
BW+110 x 3
BW+130 x 2
BW+150 x 1
BW+150 x 1
BW+150 x 1

Chinups
BW+15 x 5
BW+30 x 4
BW+50 x 3
BW+65 x 2
BW+80 x 1
BW+80 x 1
BW+80 x 1

Floor Press
245 x 10
245 x 10
245 x 10

Chest Supported Rows
140 x 8
140 x 8
140 x 8

Posted by: Stewart14

April 17

Last scheduled day of lower body deload. I call it a deload, but really, it's just doing a strength component and not doing too much volume, but in any event, these are still pretty tough workouts. I am moving this weekend finally (still haven't sold my old house yet, but that's another story

), so I may do this "deload" option for all my workouts next week, as I will probably be completely exhausted by the move.

Trap Bar Deads
Warmups
350 x 5
375 x 4
395 x 3
420 x 2
445 x 1
445 x 1
445 x 1

Posted by: Stewart14

April 18

Bench Press
Warmups
250 x 5
270 x 4
285 x 3
305 x 2
320 x 1
320 x 1
320 x 1

Pendlay Rows
Warmups
230 x 5
245 x 4
260 x 3
275 x 2
290 x 1
290 x 1
290 x 1

Also had to move over 600 pounds of weight plates from my basement to the van for transport to my new house, and of course later today, must take from van and bring down into the basement of the new house, so I would say that qualifies as one hell of a workout today

Posted by: Stewart14

Well, I am finally moved into my new house, what a nightmare...never moving again EVER. Got a quick workout in on Monday and then today, but I am still kind of shot from moving, I am feeling better though with each day. By this weekend I should be back to normal.

April 21

Dips
Warmups
BW+75 x 5
BW+95 x 4
BW+115 x 3
BW+135 x 2
BW+155 x 1
BW+155 x 1
BW+155 x 1

Chinups
BW+20 x 5
BW+35 x 4
BW+55 x 3
BW+70 x 2
BW+85 x 1
BW+85 x 1
BW+85 x 1

April 23

Squats
Warmups
260 x 5
280 x 4
295 x 3
315 x 2
335 x 1
335 x 1
335 x 1

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Also had to move over 600 pounds of weight plates from my basement to the van for transport to my new house, and of course later today, must take from van and bring down into the basement of the new house, so I would say that qualifies as one hell of a workout today

If you loaded the van, the least your wife could have done was unload it.

Posted by: Stewart14

April 25

Bench Press
Warmups
255 x 5
275 x 4
290 x 3
310 x 2
325 x 1
325 x 1
325 x 1

Pendlay Rows
Warmups
235 x 5
250 x 4
265 x 3
280 x 2
295 x 1
295 x 1
295 x 1

Posted by: Triple Threat

So are you all unpacked yet?

Posted by: the other half

i still think you should have hired some one to do your moving.

hope the new house is working for you, must obviously have a basement or a big garage!

killer workouts-katt and i were talking about our next program and i said i wanted to give this one a try, not your weight numbers

, just the rep scheme.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

So are you all unpacked yet?

surprisingly, we're pretty much done, just a few boxes left that we just stuck in the spare bedroom for now, but the main rooms are done. We love it here, oh my God it kicks the living crap out of our old house, I feel so lucky and blessed to be here right now, it really is everything we've wanted, especially since we consider the first house we bought a mistake, so this makes up for that and then some.

Posted by: Stewart14

Quote:

Originally Posted by the other half

i still think you should have hired some one to do your moving.

hope the new house is working for you, must obviously have a basement or a big garage!

killer workouts-katt and i were talking about our next program and i said i wanted to give this one a try, not your weight numbers

, just the rep scheme.

We did hire a moving company, I just lugged the weights because I wanted to try and save some money. they charge by the hour, and carrying weights from the basement to their truck probably would have taken an hour all by itself, so I saved myself about $150 all together, it was worth it, I think?

The new home gym is in the basement, I have to get used to this basement, because while the rest of my new house is pristine, the basement isn't so new and nice, but I was spoiled at my old house because we had a big flood downstairs, and ruined the basement, so insurance paid for a brand new one-new walls, new ceiling, new rug, so that was really nice when it was done, my new basement doesn't even have a rug so I have been trying my best to strategically place area rugs and spare pieces of rugs under some of the equipment so I don't slide all over the place. I went to plant my feet for my bench presses and they slid out, so I was like "umm yeah, this is no good!".

I have been doing the 5,4,3,2,1,1,1 scheme for about 2 weeks now, and when I started, I had wanted to also do some more exercises in a high rep scheme, but I have found that I was too tired after the first part, so it's kind of evolving as I go. I am increasing all the weights by 5 pounds after each successful day, and so far I have been able to hit the increase every workout. I think it is working well now because it is such low volume and I pretty much killed myself with high volume for a long time, so this workout which is low volume and low(er) intensity (nothing is really failure) seems to be doing the trick.

Posted by: countryboy

Awesome workouts...

Enjoy the new house..

Posted by: Archangel

I agree, Awesome w/o's Brother 20!!! Congrats on the new house too!!!

Posted by: Stewart14

April 27

Trap Bar Deads
Warmups
355 x 5
380 x 4
400 x 3
425 x 2
450 x 1

Lever Squats
8 plates x 8
8 plates x 8

Posted by: Stewart14

Thanks Archie and countryboy....the new house is wonderful, we love it here!

Posted by: DOMS

Those are some insane numbers, Stewart!

Do you workout at a gym? If so, do you get stares? I'd stop to watch a guy pull 450.

Posted by: Stewart14

Quote:

Originally Posted by DOMS

Those are some insane numbers, Stewart!

Do you workout at a gym? If so, do you get stares? I'd stop to watch a guy pull 450.

Nope, all by myself in my basement gym. Anyway, while I am happy with being able to pull 450, in the scheme of things, it's still really nothing compared to what some people do, so we'll reserve the stares for them.

Posted by: DOMS

Quote:

Originally Posted by Stewart20

Don't sell yourself short, man. Four fifty, that's half a Rossie O'Donnell!

Posted by: DLDave

Quote:

Originally Posted by Stewart20

I went to plant my feet for my bench presses and they slid out, so I was like "umm yeah, this is no good!".

Congrats on the new house. Bummer about the downgrade in the basement, but sounds like the rest of the house was a good upgrade. If you get around to investing in rubber mats, I've heard that it's cheaper to go to a farm supply store and have them cut mats used for horse stalls than to get mats designed for gyms. No clue how much these are though, I pay my gym(s) to take care of that stuff.

Posted by: Stewart14

Quote:

Originally Posted by DOMS

Don't sell yourself short, man. Four fifty, that's half a Rossie O'Donnell!

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Well, I found a solution, we bought these rubber colorful mats for my son's old playroom in the old house that had wood floors, and now his new playroom has a carpet, so I just used the mats we got for him. It's a bit colorful, but it works

Posted by: DLDave

Those will work too. If they're like my kids' mats, they've probably got some good texture to them that will keep you from sliding.

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My Quest for 405

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