My Quest for 405 [Forum Archive]

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My Quest for 405

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Posted by: Stewart20

Quote:

Originally Posted by Double D

But still, after squatting then deadlifting would kill me! Reguardless the comparision of the amount of weight u and I do, its tough on you at 325 just as 415 would be tough for me. I just wish my deads were good, but hey I dont compete so whats the point.

yeah, I agree with you on the deads, however, I am just going through a phase where I am just looking for strength gains, so I figure I would be foolish to not include deadlifts as well, even though yes, they are a huge pain in the ass, especially after the squatting!

Posted by: Malley

Well atleast you squatted first. If you wouldve deadlifted first you may have broke yourself in 2.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I figure I would be foolish to not include deadlifts as well, even though yes, they are a huge pain in the ass,

More like the lower back, but you're in the right neighborhood.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

More like the lower back, but you're in the right neighborhood.

yeah it's all connected anyway

And since you are our resident deadlift king, I thought I would share this with you. I went with the sumos today and <knock on wood>, so far no lower back discomfort. It's funny because I always thought people did more weight with the sumos because of the shorter ROM, but I had to use less weight than on conventionals, but I got no back discomfort, so if it wasn't a fluke, that is a tradeoff I can definitely live with.

I just had no leg drive with this stance compared to conv., but I definitely used less lower back and kept it pretty straight to arched the entire time. I definitely felt like my lockout was a "thrusting of the hips" forward as opposed to "straightening out my back", which I would do on conv.

sucks that I lost so much in my deads from not doing them for a while.

Posted by: Malley

I think that conventional is a bit more drive from the quads, where as sumo seems to be more ham and low back dominant.

Posted by: DLDave

Actually, conventional is going to hit your lower back very hard as well as legs, whereas the sumo will put more emphasis on your hips and less on the lower back. It's good to train both methods since they do hit some different areas, and one method will benefit the other.

As far as squatting and pulling on the same day, since you're not competing it might be good to combine sumo and close-stance squat on same day, and conventional with wide stance squat on another day. Sumo deadlift is very similar to wide-stance squatting, and close-stance squat will be similar to conventional deadlift.

Posted by: Stewart20

July 12

All RIs=90 sec

Bench Press
135 x 8
225 x 5
325 x 1 (9 sets)

Chest Supported Rows
90 x 8
140 x 5
180 x 1 (9 sets)

DB Clean and Press
93.5s x 1 (6 sets)

Weighted Chinups
BW+95 x 1 (6 sets)

*OWNED the bench press today. Super slow reps, even a pause at the chest, and no problems powering the weight up. Feeling a max attempt coming soon.

*Rows felt great too, nothing special to report

*Switched the rep scheme on the clean and press and chins so that my volume would be staggered between the first two exercises and the last two. Upped the weight 5 pounds on the c&p and chins.

*Pretty much owned the clean and presses too. Cleaned the DBs off the floor this time, super speed up to position. Press part was easy. Toyed with doing a press off the rack, but I figure the clean part is just as important as the press, so I stuck with it.

*The chins were owned also to wrap up the day. Full hanging stretch and no momentum on these reps. BW+100 here I come

Posted by: Stewart20

Quote:

Originally Posted by DLDave

Actually, conventional is going to hit your lower back very hard as well as legs, whereas the sumo will put more emphasis on your hips and less on the lower back. It's good to train both methods since they do hit some different areas, and one method will benefit the other.

As far as squatting and pulling on the same day, since you're not competing it might be good to combine sumo and close-stance squat on same day, and conventional with wide stance squat on another day. Sumo deadlift is very similar to wide-stance squatting, and close-stance squat will be similar to conventional deadlift.

I have used that advice in the past Dave, however it seems that my foot position for both squats and deads can be considered "in between" so to speak. I am not narrow, nor powerlifter wide for squats, and my sumo deads are pretty narrow compared to the pros, in fact, the only thing really sumo about them is my hand position.

I am just happy that I found a squat groove that is working for me, and if it continues next time, the deadlift groove was pretty good too, as I had no back discomfort, and pretty much as perfect a deadlift rep as I am gonna have.

Posted by: yellowmoomba

Nice workout today

BW +100 will be a nice accomplishment.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Nice workout today

BW +100 will be a nice accomplishment.

Yep, I can finally be like you on the chins

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

July 10

RI=2 min.

Squats
325 x 1 (9 sets)

Sumo Deadlifts
385 x 1 (9 sets)

*Well, that was hell. If it doesn't look like much, well try it and see

Hey stew, how's it going bud?

Just letting you know this workout caught my eye this morning when I was checking out your journal and I'm just now getting back from the gym.

All I can say is.. I hate you

Posted by: Stewart20

July 14

RI=2 min.

Squats
135 x 8
225 x 6
335 x 1 (4 sets)

Conventional Deadlifts
395 x 1 (4 sets)

*Weight was upped 10 pounds on each exercise and sets were reset back to 4. It was nice, it was like a pseudo deload compared to last time.

*went back to conventional deadlift, I will see if they bother my back in the coming days. I get so much more power off the floor with this style compared to sumos. The sumos were long, slow and agonizing even at this weight, while these flew up. I know I can do a lot more weight conventional style, but hopefully if I stay at this weight and work my way up, I will better perfect my form and maybe eliminate any future back problems.

*Hard to stop at 4 singles, it seems like nothing, but I am trying to stick to a plan.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

What's up sox? What are you talking about? I am sure you can do this workout, or at least close to it, you have a massive deadlift for your weight, and from what I remember your squat #s aren't too shabby either.

Posted by: soxmuscle

I was referring to how spent I was at the end of the workout.

I'm feeling your pain here at work.

Posted by: Stewart20

July 16

All RIs=90 sec

Bench Press
135 x 8
225 x 5
335 x 1 (4 sets)

Chest Supported Rows
90 x 8
140 x 5
190 x 1 (4 sets)

DB Clean and Press
93.5s x 1 (7 sets)

Weighted Chinups
BW+95 x 1 (7 sets)

*Because of an overnight trip to Atlantic City that I got home from this morning, I didn't feel like doing my scheduled 10 sets of 1 with 325 and 180 respectively on the bench press and rows, so I skipped it and went to the "pseudo deload" workout of upping the weight 10 pounds and dropping to 4 sets of singles. Definitely a lot more manageable given my state right now.

*Presses and chins were fine, nothing to report, got through them nicely.

*All in all, a good workout considering the circumstances.

Posted by: Stewart20

July 18

RI=90 sec

Squats
135 x 8
225 x 6
335 x 1 (5 sets)

Conventional Deadlifts
405 x 1 (5 sets)

*Nothing to report, just continuing the progression

Posted by: Triple Threat

Is this your version of WSB?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Is this your version of WSB?

Nah, I have been reading a lot about doug hepburn and the types of things he used to do and have found a lot of good info about him. What I am currently doing is something that somebody on another board who actually was coached by hepburn is doing. Basically, an upper and a lower day, and you just do singles for multiple sets. Start at 4 singles with 85-90% of 1RM on each exercise and work up to 10 singles, then add 5 pounds for upper exercises and 10 pounds to lower exercises and reset back to 4 singles, etc.

This guy claims to have really massive numbers, but also says he is 6 foot something and 270 pounds, so it may be somewhat believable. He states that this is what hepburn told him to do. When the singles eventually stall, you can continue the progression by then going to sets of doubles or triples, and when that stalls, you go to a pump style routine of multiple sets of triples with low rest periods.

I was doing a singles workout and a pump workout in the same workout, but this guy said that doug advised him to not do that, just do the strength work OR the pump work.

I have to say, doing 10 singles with a heavy weight is daunting, but you know what, it actually is working. When I did 9 bench press singles at 325, I OWNED that weight, I mean, lowering it slow, pausing on the chest for a second, and then pressing back up. On my squats now at 335, I am owning them as well, I am going well below parallel and pushing up with pure leg drive, keeping my back relatively straight, whereas I used to practically good morning a heavy squat back up.

So, it is obviously a bit of repetition and practice that by the time you get to 8-10 singles, you are really good at that weight, I would imagine you can consider yourself pretty strong by then too.

Posted by: Stewart20

of how out of shape I truly am.

July 19

Circuit:
10 dips
10 pullups
15 crunches
10 squats
10 curls with barbell

rest 60 seconds

Repeated 4 times.

*Felt like puking at the end. I don't really think this qualifies as an intense circuit, and I just failed it big time. Sucking wind like a big fat pig after eating several big macs.

Posted by: yellowmoomba

funny

Posted by: Stewart20

July 20

PUSH

Bench Press(RI=90 sec)
135 x 8
225 x 5
335 x 1 (5 sets)

Seated Overhead Press from Rack(RI=90 sec)
215 x 1 (8 sets)

Mini-Circuit
10 Dips
10 Knuckle Pushups
10 Side Laterals w/20 lbs
Rest 30 sec, repeat 5 times

*Bench press was awesome, really strong reps. 3 seconds to lower, slight pause, then press.

*Ok, switched the DB clean and presses to the seated overheads because on my first set of cleans, I really hurt something in my forearm, and basically just said screw it at that point. I would really love to do a standing press from the rack, but that isn't happening in my basement, oh well. Over 200 pounds on these, so that's cool anyway

*Todays circuit was a bit more manageable sucking wind-wise, as the limiting factor today was massive muscle burn and my body just didn't want to move anymore. I haven't felt a burn like that in a loooooooooong time.

Posted by: Stewart20

July 21

Chest Supported Rows (RI=90 sec)
90 x 8
140 x 5
190 x 1 (5 sets)

Weighted Chinups (RI=90 sec)
BW+95 x 1 (8 sets)

Mini Circuit
5 Pullups
10 BW Rows
10 Rear Laterals w/20 lbs
Rest 30 sec, repeat 4 times

*OK well, the mini circuit is officially harder for me then the rest of the workout. What a joke i am. Especially on the pull muscles, since obviously my push muscles are a lot better. Eventually if I keep doing these, I obviously want to get to 5 sets of it, but also increase the pullups until I can get to 10 for each round. I knew there was no way in hell that was happening, so I went with 5, and that was a fight at the end.

Posted by: soxmuscle

Loving these little circuits, Stew.

Where are you reading up about Hepburn?

I'm always looking for good reads, especially at this point in time now that I'm unable to lift heavy with how effed my shoulder and wrists are.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

Loving these little circuits, Stew.

Where are you reading up about Hepburn?

I'm always looking for good reads, especially at this point in time now that I'm unable to lift heavy with how effed my shoulder and wrists are.

The circuits are HELL, it's amazing how a 365+ pound bencher, 475+ deadlifter and 375ish squatter can be brought to his knees by bodyweight exercises and 20 pound dumbbells! I really am going to try to keep them up, they just add another dimension to my workouts, and especially doing a singles based routine, I NEED something extra. The circuits are my idea, they are not a Hepburn idea, btw.

Here is the original article I read on Hepburn:
TESTOSTERONE NATION - Hepburn Solution for Strength and Power

Make sure you read the discussions following the article, that's where I found a lot of good info too, like from the guy who trained under Hepburn I was mentioning.

It's been going well. It's heavy enough to be, satisfyingly heavy (if that makes sense) without having to max out, and so far, I go into each workout knowing I WILL hit every rep, even if it gets challenging and tough by the 8th or 9th set.

Remember, it is still pretty heavy weight, so maybe it isn't for you right now, but then again, maybe you could do it, only way to know would be to try.

Posted by: Stewart20

July 23

LOWER

Squats (RI=recovery)
135 x 8
225 x 6
335 x 1 (9 sets)

Conventional Deadlifts (RI=recovery)
405 x 1 (6 sets)

Zercher Squats (RI=60 sec)
225 x 3 (5 sets)

Glute Ham Raises (RI=60 sec)
BW+20 x 3 (5 sets)

*One word for this workout....HELL

*Upped the squat sets so that I can be on an uneven schedule with the deads so I won't have to face the task of 10 singles of each in the same workout. The jump in sets in the squat (from my planned 6 to 9) was definitely noticeable.

*Zerchers are damn hard to hold...how the hell do people use these as a max effort lift in westside? Holding 400+ pounds in the crooks of your arms? No thanks

Posted by: Stewart20

July 24

PUSH

Strength section

Bench Press(RI=recovery)
135 x 8
225 x 5
335 x 1 (6 sets)

Seated Overhead Press from Rack(RI=recovery)
215 x 1 (9 sets)

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

Density section

Dips (RI=45 sec)
10
10
10

Rest 45 Sec.

Neutral Grip DB Shoulder Press (RI=45 sec)
40s x 10
40s x 10
40s x 10

Rest 45 sec.

Side Laterals (RI=45 sec)
20s x 10
20s x 10
20s x 10

*played around with some density style training after the heavy part. Went well, goal is to reduce rest intervals by 15 seconds each time until I can do 3x10 with 15 sec rest, and then up the weights and start over at 45 seconds rest.

Posted by: Stewart20

July 26

A1. Weighted Dips
BW+25 x 10 (10 sets)

A2. Alternating DB Curls
40s x 10 (10 sets)

*90 sec rest between each exercise done as a superset.

B1. Side Laterals
30s x 10 (3 sets)

B2. Bent Over Rear Laterals
30s x 10 (3 sets)

*60 sec rest between each exercise done as a superset.

Posted by: chiquita6683

doin awesome babe!

Posted by: Stewart20

Quote:

Originally Posted by chiquita6683

doin awesome babe!

Thanks babe!

Posted by: Stewart20

July 27

A1. Squats
225 x 10 (5 sets)

A2. Glute Ham Raises
BW x 10 (5 sets)

*90 sec rest between each exercise done as a superset.

*Well, the goal was 10 sets of 10 like yesterday's workout, but an old friend of mine named Conditioning had other plans for me. Had to stop after 5 sets because I really didn't feel like throwing up and feeling like shit for the rest of the day since I had a bbq to go to later in the day. Also was going to add crunches and calf raises, but, yep, that didn't happen either. I think a more modest goal for these exercises might be to add a set each session to see if I can get up to 10x10. Definitely wasn't the weight, just my conditioning.

Posted by: Stewart20

July 28

A1. Decline Bench Press
225 x 10 (6 sets)

A2. Chest Supported Rows
140 x 10 (6 sets)

*90 sec rest between each exercise done as a superset.

*Holy shit. this is what happens when you neglect certain rep ranges and only work in the low rep ranges. I feel like a tool on these, sucking wind, muscle fatigue, burning, you name it. BUT, it just shows that I really DO need to stick with it.

*Oh, and I definitely think I need to add in more off days with this type of workout. I got away with a high frequency when I was doing lots of singles and low rep stuff, but this stuff is a killer. Might have to FORCE myself to rest more.

Posted by: yellowmoomba

Someone's getting winded ???

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Someone's getting winded ???

Posted by: Stewart20

July 30

Weighted Dips (RI=60 sec)
BW+90 x 5 (10 sets)

Weighted Chinups (RI=60 sec)
BW+30 x 5 (5 sets)
BW+30 x 4 (5 sets)

Posted by: Triple Threat

Have you ditched the singles for a while?

Posted by: Stewart20

July 31

Plate Loaded Squat Machine (RI=90 sec)
8 plates x 5 (8 sets)

SLDL (RI=90 sec)
275 x 5 (8 sets)

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Have you ditched the singles for a while?

sorry I missed this TT....yeah, ditching singles for a while, hopefully I won't be ditching training all together, I am painfully in a rut right now training wise.

I have no goals, various plans, and I have a bad feeling it's all gonna come crashing down. I was having a conversation with my wife the other day, and she said to me, "I wish you had something to train for", meaning bodybuilding comps or powerlifting comps. She went on to say how I spend so much money that we don't have on protein and supps, spend so much time training, and for what? to look good? To be strong? To say I can lift such and such a weight? It all really hit home I guess. I can't really devote myself the time involved in shooting for a powerlifting comp right now, because I would have to join a gym for that, and I don't have the time or the money really to do that now. Bodybuilding? Hah, yeah right, I hate that shit.

I guess I'm just really in a bad mood. what the hell am I busting my ass off for really? I think you're gonna see me tone things down a bit here, and really just focus on things other than lifting. Gone will be the days I can't go out drinking the night before because I need to lift the next day, or scheduling things around a lifting day....fuck it, it just isn't worth it right now. If and when I have a serious goal to shoot for, then it's ON, but for now, bleh.

Posted by: yellowmoomba

Sounds like someone needs a week off

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Sounds like someone needs a week off

eh, rest is for the weak

Posted by: Stewart20

Aug 2

RI=90 sec

Low Incline Bench Press
235 x 5 (8 sets)

Chest Supported Rows
145 x 5 (8 sets)

Posted by: PeteTheGreek

There is a stewart20 on corvette forum. Is that you?

Posted by: Stewart20

Quote:

Originally Posted by PeteTheGreek

There is a stewart20 on corvette forum. Is that you?

No, this is the only forum I use Stewart20 on.

Posted by: Stewart20

Aug 4

SLDL
145 x 5
180 x 5
215 x 5
250 x 5
287.5 x 5

OH Press from Rack
95 x 5
115 x 5
140 x 5
162.5 x 5
185 x 5

Chinups
BW x 5
BW x 5
BW x 5
BW+5 x 5
BW+37.5 x 5

Dips (Tricep emphasis)
BW x 5
BW x 5
BW+ 35 x 5
BW+77.5 x 5
BW+120 x 5

Posted by: Stewart20

Aug 6

Squats
145 x 5
185 x 5
225 x 5
255 x 5
295 x 5

Bench Press
140 x 5
180 x 5
215 x 5
250 x 5
282.5 x 5

Chest Supported Rows
80 x 5
100 x 5
115 x 5
135 x 5
157.5 x 5

EZ Bar Curls
60 x 5
70 x 5
85 x 5
100 x 5
112.5 x 5

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

eh, rest is for the weak

You'll learn GRASSHOPPER

Posted by: AKIRA

What is Density training?

I see a volume scheme like this..

40s x 10 What is the s?

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

What is Density training?

I see a volume scheme like this..

40s x 10 What is the s?

well, I called it "density training", but it isn't density training in it's truest sense. True density training is really just picking a set amount of time, say 15 minutes, and then doing as many sets and reps as you can in that time frame. Then next time, you strive to do more sets and reps in the same time, or the same sets and reps in a shorter time.

My density training was just doing 3 sets of 10 with 45 seconds of rest between sets, then the next time, the goal would be to do the same weight and sets/reps with 30 seconds rest, then the next time 15 sec., then up the weight and go back to 45 sec rest.

When I list something like "40s", I usually mean I used the40 pound dumbbells and since I used two dumbbells, I write it as 40s, meaning "The 40s". Get it? I probably shouldn't cause everyone knows I used 2 dumbbells, but whatever.

Posted by: Stewart20

Aug 8

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

OH Press from Rack
95 x 5
115 x 5
140 x 5
160 x 5
190 x 3
140 x 8

Chinups
BW x 5
BW x 5
BW x 5
BW+5 x 5
BW+45 x 3
BW x 8

Dips
BW x 5
BW x 5
BW+35 x 5
BW+80 x 5
BW+130 x 3
BW+35 x 8

Posted by: Stewart20

Aug 10

Squats
145 x 5
185 x 5
225 x 5
255 x 5
300 x 3
225 x 8

Bench Press
145 x 5
175 x 5
215 x 5
250 x 5
290 x 3
215 x 8

Chest Supported Rows
90 x 5
100 x 5
120 x 5
135 x 5
160 x 3
120 x 8

EZ Bar Curls
60 x 5
70 x 5
85 x 5
100 x 5
115 x 3
85 x 8

Posted by: Stewart20

Aug 11

SLDL
145 x 5
185 x 5
225 x 5
260 x 5
295 x 5

Chest Supported Rows
90 x 5
100 x 5
120 x 5
140 x 5
160 x 5

Chinups
BW x 5
BW x 5
BW x 5
BW+10 x 5
BW+45 x 5

EZ Bar Curls
60 x 5
70 x 5
85 x 5
100 x 5
115 x 5

*Going away next weekend, so I decided to change my schedule to accommodate that. This is a PULL/PUSH 5x5 scheme, and if I like the way this week goes, I will probably keep it, as it gives me the weekends off in this plan

Posted by: Stewart20

Aug 12

Plate Loaded Squats
190 x 5
240 x 5
285 x 5
335 x 5
380 x 5

Bench Press
145 x 5
185 x 5
225 x 5
255 x 5
290 x 5

Seated Overhead Press from Rack
95 x 5
120 x 5
145 x 5
165 x 5
190 x 5

Dips
BW+130 x 5

Posted by: Triple Threat

Rows and curls 2 days in a row?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Rows and curls 2 days in a row?

yeah i know, it was just a one time thing, I was tweaking my schedule around, and well, you know me, rather than taking a day off, I just worked out anyway and did them back to back

Posted by: Triple Threat

I had thought perhaps it was some new routine where you do the same thing every day.

Posted by: Stewart20

Aug 14

SLDL
145 x 5
185 x 5
225 x 5
260 x 5
302.5 x 3
225 x 8

Chest Supported Rows
90 x 5
100 x 5
120 x 5
140 x 5
165 x 3
120 x 8

Chinups
BW x 5
BW x 5
BW x 5
BW+10 x 5
BW+52.5 x 3
BW x 8

Weighted Crunches
BW x 5
BW x 5
BW x 5
BW x 5
BW+30 x 3
BW x 8

EZ Bar Curls
60 x 5
70 x 5
85 x 5
100 x 5
117.5 x 3
85 x 8

Posted by: Stewart20

Aug 15

Plate Loaded Squats
190 x 5
240 x 5
285 x 5
335 x 5
390 x 3
285 x 8

Bench Press
145 x 5
185 x 5
225 x 5
255 x 5
300 x 3
225 x 8

Seated OH Press from Rack
95 x 5
120 x 5
145 x 5
165 x 5
195 x 3
145 x 8

Decline Crunches
BW+30 x 8
BW+30 x 8

Posted by: Malley

Just checking in to make sure you were my favorite meathead.

Posted by: Stewart20

Aug 18

SLDL
150 x 5
190 x 5
225 x 5
265 x 5
302.5 x 5

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

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

Decline Crunches
BW+35 x 8
BW+35 x 8

Posted by: Stewart20

Quote:

Originally Posted by Double D

Just checking in to make sure you were my favorite meathead.

I love you too honey

Posted by: Stewart20

Aug 19

Plate Loaded Squats
195 x 5
245 x 5
295 x 5
340 x 5
390 x 5

Bench Press
150 x 5
185 x 5
225 x 5
260 x 5
300 x 5

Seated OH Press
95 x 5
120 x 5
145 x 5
170 x 5
195 x 5

Posted by: Stewart20

Aug 21

SLDL
150 x 5
190 x 5
225 x 5
265 x 5
310 x 3
225 x 8

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

Chinups
BW x 5
BW x 5
BW x 5
BW+20 x 5
BW+60 x 3
BW x 8

Posted by: Stewart20

Aug 22

Plate Loaded Squats
195 x 5
245 x 5
295 x 5
340 x 5
400 x 3
295 x 8

Bench Press
150 x 5
185 x 5
225 x 5
260 x 5
305 x 3
225 x 8

Seated Overhead Press
95 x 5
120 x 5
145 x 5
170 x 5
200 x 3
145 x 8

Posted by: Stewart20

Aug 24

Deadlifts
155 x 5
195 x 5
230 x 5
275 x 5
310 x 5

Chest Supported Rows
90 x 5
105 x 5
125 x 5
150 x 5
170 x 5

Chinups
BW x 5
BW x 5
BW x 5
BW+25 x 5
BW+60 x 5

Posted by: yellowmoomba

Kinda dead in here ?? Where's everyone these days?

Looks like you are staying with the same program. How's your back feelin' today?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Kinda dead in here ?? Where's everyone these days?

Looks like you are staying with the same program. How's your back feelin' today?

4 weeks now with the same program, it's a minor miracle

. Back is feeling fine today.

I guess everyone is boycotting my journal, who knows?

I know I don't have that much time lately to post in everyone else's so I am not offended.

Posted by: Stewart20

aug 25

Plate Loaded Squats
200 x 5
250 x 5
300 x 5
350 x 5
400 x 5

Bench Press
155 x 5
190 x 5
230 x 5
265 x 5
305 x 5

Seated OH Press
100 x 5
125 x 5
150 x 5
175 x 5
200 x 5

*The overheads were really tough. I felt a lot of my middle back working on the last set of 200 to get that weight up. I sense a potential failure on these in the very near future....

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

4 weeks now with the same program, it's a minor miracle

Is that a record?

Inquiring minds want to know if you're still on a quest for 405?

Posted by: RasPlasch

Yes are you still on your epic quest to get 405 bench? Seems like you haven't been. Or maybe I'm mistaken?

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

aug 25

Plate Loaded Squats
200 x 5
250 x 5
300 x 5
350 x 5
400 x 5

Bench Press
155 x 5
190 x 5
230 x 5
265 x 5
305 x 5

Seated OH Press
100 x 5
125 x 5
150 x 5
175 x 5
200 x 5

*The overheads were really tough. I felt a lot of my middle back working on the last set of 200 to get that weight up. I sense a potential failure on these in the very near future....

You wouldnt happen to know if your back is arched throughout the other sets? I find that if I try to stay straight throughout the movement, whether it be standing or seated, it limits strength. Prolly cuz I was cheating sooner than I thought.

Posted by: Stewart20

To answer TT and Ras, I would venture to say the "Quest" is off at this moment. I haven't done singles in a while, so who knows what my max would even be at this point. I am focusing more on some growth type stuff at the moment, the low rep strength stuff is really on hold.

I just don't feel like making a new journal. At some point I will probably try it again, so who knows.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

if i use a challenging weight, i think i automatically and probably subconsciously arch my back a little bit. I think it's a natural reaction to get a heavy weight up.

the 185s were a lot better today than the set of 200 the other day. I still think I felt my back arch a bit, but not to the extent of the other day. My back actually hurt from the other day, not so much today. I even tried to plaster my back into the seat today, but it still started to arch especially after the second or so rep

Posted by: Stewart20

Aug 27

Upper

Bench Press
Warmups
295 x 5
295 x 5
295 x 4

Chest Supported Rows
Warmups
180 x 6
180 x 6
180 x 5

Seated OH Press
185 x 6
185 x 5
185 x 5

Chinups
BW+75 x 5
BW+75 x 5
BW+75 x 4

*Changing things up a bit here, I did stick on my last routine for 4 weeks, so I am entitled

.

*I am picking a set weight for each exercise and just keeping it for every workout. Of course, the goal is to do more reps each time if I can, but if I can't, it doesn't matter. I have been so stuck on keeping a set rep schedule for so long, that it's time to relax a bit and just lift the weight.

*I picked weights that were easy to put on the bars

. I don't feel like messing with the 2 and a half or 5 pound plates for now

*Breaking it into an upper and lower day to give my back some more rest days, the old schedule was killing my lower back as it was hit hard really every day.

*Wish me luck.

Posted by: Triple Threat

Good luck!

Posted by: yellowmoomba

Good luck

Posted by: Stewart20

Aug 28

Deadlifts
Warmups
365 x 5
365 x 5
365 x 5
365 x 4

Trap Bar Deads
390 x 5

*God Damn I forgot how heavy 365 is, or maybe I just haven't done these in a while

*Forgot about my trap bar, I saw it tucked away in the corner of my basement just as I finished my 4th set and said, damn, I should have used this the whole time, so I switched after set #4. Will use it exclusively next time.

Posted by: yellowmoomba

That looks like a short workout ...

Posted by: Stewart20

Aug 30.

Bench Press
295 x 6
295 x 4
295 x 5
295 x 4

Chinups
BW+75 x 6
BW+75 x 5
BW+75 x 5
BW+75 x 4

Posted by: Stewart20

Aug 31.

Wide Stance Squats
135 x 8
225 x 6
315 x 4
315 x 3
315 x 3
315 x 3

*My old ab bench broke the other day, so I couldn't do my crunches today, but I have ordered a new one, so crunches will commence as soon as it arrives.

*Since I was using my plate loaded squat machine for a while, I didn't want to push things too much with these squats, but I am kind of OK with my performance today considering.

Posted by: Stewart20

Sept. 2

Bench Press
295 x 6
295 x 5

Chest Supported Rows
180 x 7
180 x 6

Seated OH Press
185 x 7
185 x 6

Chinups
BW+75 x 5
BW+75 x 4

Posted by: zay1967

Quote:

Originally Posted by Stewart20

eh, the dynamic days are no big deal, they are done for a purpose. The ME workouts are the ones that are the big deals.

This is a leverage squat:

Good luck on your quest. Try this and see if it helps. I just started on it
TESTOSTERONE NATION - Big Bad Bench

TESTOSTERONE NATION - Demolish Your Bench Plateau

Posted by: Stewart20

Sept 3.

Trap Bar Deads
390 x 6
390 x 6

*yep that's it. But it's all part of the master plan

Posted by: Triple Threat

And what plan would that be?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

And what plan would that be?

It's kind of like your plans TT, you know the ones where we really have no idea what we're doing? yeah, that's it

Seriously, I am trying some form of high frequency strength routine utilizing pretty much the same exercises. 2 on, 1 off, 2 on, 1 off, etc. Upper days are always the same 4 exercises, and the lower is alternated between squats and the deads cause they are so demanding. 2 sets per exercise, if I hit 6 reps on both sets, upper exercises get a 5 pound increase, and lowers get a 10.

I know it's linear, but I figure with the 6 rep limit I would have a ways to go before stalling, or to put it another way, I would never make it to the point where I would stall because I am sure things would be changed up waaaaay before then

Posted by: KelJu

Quote:

Originally Posted by Stewart20

It's kind of like your plans TT, you know the ones where we really have no idea what we're doing? yeah, that's it

Do you think you will have a perpetual case of DOMS spacing out squats and dead lifts every other week?

Posted by: Stewart20

Quote:

Originally Posted by KelJu

Do you think you will have a perpetual case of DOMS spacing out squats and dead lifts every other week?

I don't think so, especially with only 2 sets of each. Also, for me anyway, when I do wide stance squats, the soreness is usually in my hamstrings and ass, and when I do trap bar deads, I am usually sore in my upper back believe it or not, so the DOMS doesn't even overlap, if there is such a thing.

Posted by: Stewart20

Sept 5.

Bench Press
295 x 6
295 x 5

Chest Supported Rows
185 x 5
185 x 4

Seated OH Press
190 x 6
190 x 5

Chinups
BW+75 x 6
BW+75 x 5

Posted by: Stewart20

Sept 7.

RI=90 sec

Chest Supported Rows
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Seated OH Press
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Posted by: Stewart20

Sept 8.

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

Trap Bar Deads
340 x 5
340 x 5
340 x 5
340 x 5
340 x 5

Posted by: AKIRA

Holy shit, I actually was thinking about doing high frequency today and thought I should msg you.

Honestly, I have never done high frequency/low volume/high intensity before, but it seems perfectly feasible.

The only problem is that is frequency isnt addressed (skipping days), then it sucks. We all know shit sometimes gets in the way, even if its just a 30 min workout.

However, come next week, I want to give it a try. Perhaps 2-3 exercises? 2-3 sets? High intensity.

Then again, i am still doing the P/RR/S, so it might have to hold off for a bit. While were talking about it though, even with long rests (and there should be), the actual workout shouldnt take long. DOMS might be non-existent, but this I truly dont know as I believe its individualized.

I guess the only REAL question I have, are the rest days...

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

Holy shit, I actually was thinking about doing high frequency today and thought I should msg you.

Honestly, I have never done high frequency/low volume/high intensity before, but it seems perfectly feasible.

The only problem is that is frequency isnt addressed (skipping days), then it sucks. We all know shit sometimes gets in the way, even if its just a 30 min workout.

However, come next week, I want to give it a try. Perhaps 2-3 exercises? 2-3 sets? High intensity.

Then again, i am still doing the P/RR/S, so it might have to hold off for a bit. While were talking about it though, even with long rests (and there should be), the actual workout shouldnt take long. DOMS might be non-existent, but this I truly dont know as I believe its individualized.

I guess the only REAL question I have, are the rest days...

frequency would depend on how you want to break things up. If you do upper/lower, you could just go 2 on 1 off, repeat and if things get in the way of the gym, you just skip a day and pick up where you left off, you would still be getting high frequency.

for something like an upper/lower high frequency, I would just pick a small handfull of exercises and just do them. As an example:
upper
bench press
chinups
overhead press
rows

lower 1
squats
glute ham raises

lower 2
deads/sldl
leg extensions

just rotate them then: upper/lower 1/off/upper/lower 2/off repeat. I would do either 2 heavy sets of 6-8 reps, or do a pyramid up to one heavy set. I would split the lower days to try to save your lower back a bit, doing both exercises on the high frequency would fry your back.

also, you could really go crazy and try the one set thing 3 days a week. Pick like 6 or 7 exercises, and do one set of 8-10 reps three times a week. I would go 8-10 here because it is only one set you want to get a little more bang for your buck. Be careful as this looks easy, but is really a kick ass workout when you go squats, bench press, rows, overhead press, chins, curls, dips, sldl all in one session.

the choices are endless really

Posted by: Stewart20

Sept 10.

RI=90 sec

Dips
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5

Chinups
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5

Posted by: Stewart20

Sept 15

RI=60 sec between exercises performed in superset fashion.

A1. Low Incline Bench Press
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3

A2. Chest Supported Rows
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

* I don't care about the weight difference between the pushing and the pulling because my row machine is so fricken tough, you really can't appreciate it until you actually use it. In my mind, if you can hit 180 for reps on this machine, that would probably mean you can barbell row at least 250-265 for reps, so I guess 165 would equate to around a 225-235 row which is decent, especially since I was never good at barbell rows even when I did them. This exercise is also super strict so I like that as well about it.

* Changing protocol a bit here, my last workout plan was killing me, I was exhausted all the time, NOT GOOD. I am going to try to follow to the "T" Chad Waterbury's "Anti Bodybuilding Hypertrophy Program". If I make it and like the results, I might then try one of his strength oriented programs.

Posted by: yellowmoomba

6 days off ?? Where ya been?

Posted by: Stewart20

i've been working out, I just don't bother posting them anymore, since pretty much other than you, TT and Akira, no one cares anyway, so I don't waste my time anymore.

I went back to a strength routine, I decided I wanted to get my lifts back up to where they were a year or so ago.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

i've been working out, I just don't bother posting them anymore, since pretty much other than you, TT and Akira, no one cares anyway, so I don't waste my time anymore.

I went back to a strength routine, I decided I wanted to get my lifts back up to where they were a year or so ago.

Posting has gone down in the journals. It seems people on here are on other boards as well. I'm not sure which ones but I don't have the time to post on more than one.

Good luck with your new routine.

Posted by: Stewart20

seriously, who has the time to post on multiple weight training boards, in addition to any other boards you may post on? I know I have boards for a bunch of my interests, and checking the posts on all of them daily takes enough time as it is. to double post my workouts on multiple boards is just out of the question right now.

Posted by: peer

I am first to this,I think is best forum in the web.

-----------------------
peer

Blaze Infotech

Posted by: Stewart20

Sept 23.

ME LOWER

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

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

Decline Crunches
BW+35 x 8
BW+35 x 8

Posted by: Stewart20

Sept 25

ME UPPER

Bench Press
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3

Dips
BW+100 x 8
BW+100 x 8
BW+100 x 8

Chest Supported Rows
160 x 7
160 x 7
160 x 6
160 x 6

*Here's what I am doing. For the three powerlifts, I estimated my 1RM, then backtracked to 80% of each and for the training cycle, I am going to be upping the % each time by 2.5% and decreasing a set, starting at 80% for 9 sets of 3 and going all the way up to one set of 3 with my estimated 1RM. Squats and deads will be alternated weekly, so theoretically (if I stick with this plan), I will go through 2 bench cycles per one cycle of squats and deads.

*Everything else is just accessory and subject to change if and whenver I feel like it. Sets and reps on accessory movements subject to change as well depending on my mood for the day. Only thing to be set in stone are the powerlifts.

Posted by: yellowmoomba

Nice dips

Posted by: yellowmoomba

The new program looks challenging

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

The new program looks challenging

its my new take on westside. i figure i could do without the max effort attempts for a while, I am just not feeling the heavy heavy lifts right now, this way makes things more gradual.

Posted by: Stewart20

Sept 26

EXTRA WORKOUT

Pullups
10
10
10

DB Curls
50s x 10
50s x 8
50s x 8

*Going to try to do this workout at least twice a week, just for maintenance on these exercises. Probably will not even go over 10 reps on these ever. This wasn't very strenuous at all, so I am hoping this doesn't negatively affect the rest of my scheduled workouts.

*Damn, curls were tough as hell, nice to see my curling strength went into the shitter.

Posted by: Triple Threat

Posted by: Stewart20

Sept 27

DE LOWER

Dynamic Pause Squats
195 x 2 (8 sets)

Speed Deadlifts
305 x 1 (7 sets)

Good Mornings
205 x 5
205 x 5
205 x 5

Posted by: yellowmoomba

Who curls anymore ?? Don't worry about it when you are doing chins with 75lbs on your waist

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

where have you been big guy? whats going on?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Who curls anymore ?? Don't worry about it when you are doing chins with 75lbs on your waist

i hear ya, I feel the same way trust me. however, when you switch to a westside oriented approach, they don't exactly place a premium on bicep and upper back work, it is more like an afterthought, so I won't be chinning with 75 pounds on my waist for a while, so, I gather the bodyweight pullups and curls will have to do for now.

Posted by: Stewart20

Sept 28.

DE BENCH

Speed Bench
185 x 3 (8 sets)

Floor Press
300 x 5
300 x 5
300 x 5

Bent over Rear Laterals
50s x 8
50s x 8

*OK, being a stay at home dad taking care of a 2 year old, it's somewhat hard to get in a solid hour-hour and a half time slot to work out other than when he takes a nap, which isn't always on a set schedule, so it makes it hard to get a good session in. So, I am going to try to take advantage of having a home gym and having bits and pieces of time every day and just shorten each individual workout day and just workout more often. It's easier to run down to the basement for a quick 20-30 min workout than it is to set aside an hour and a half. This way I can separate my upper back work from benching work.

Posted by: Stewart20

Sept 29.

BACK

Chest Supported Rows
160 x 5 (5 sets)

Pullups
BW x 5 (6 sets)

Posted by: katt

Hey Stewy... what's up?

Posted by: Stewart20

Oct. 1

Squats
135 x 8
225 x 5
315 x 1 (6 sets)

Bench Press
215 x 4 (5 sets)

Sumo Deadlifts
280 x 3 (3 sets)

Dips
22

Chinups
12

Posted by: Stewart20

Quote:

Originally Posted by katt

Hey Stewy... what's up?

hey there K!

Same old same old around here, whats new in your neck of the woods?

Posted by: Stewart20

Oct 3

Squats
225 x 5 (6 sets)

Bench Press
210 x 6 (8 sets)

Deadlifts (Conventional)
270 x 5 (5 sets)

Posted by: yellowmoomba

What's going on here ?

How's the little guy? Didn't you say you have #2 on the way?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

What's going on here ?

How's the little guy? Didn't you say you have #2 on the way?

Little guy is good, he'll be two later this month, of course the "Terrible 2s" have kicked in a little early for him.

And yes, #2 is on the way. Remember I play "Mr Mom", so when next september rolls around, I'm gonna need a lot of prayers from everyone!

Posted by: Stewart20

Oct 7

Squats
235 x 3 (3 sets)

Bench Press
290 x 1 (8 sets)

Deadlifts
275 x 3 (3 sets)

Dips
BW+90 x 8

Glute Ham Raises
BW+20 x 8

Chinups
BW+50 x 8

Posted by: Stewart20

Oct 9

Squats
135 x 8
225 x 6
315 x 1 (8 sets)

Bench Press
215 x 4 (4 sets)

Deadlifts
275 x 3 (3 sets)

Seated OH Press
185 x 7

Chest Supported Rows
160 x 9

Decline Crunches
BW+30 x 10

Posted by: Stewart20

Oct. 11

Squats
235 x 3 (3 sets)

Bench Press
215 x 3 (3 sets)

Deadlifts
135 x 5
225 x 3
315 x 1
390 x 1 (6 sets)

Chinups
BW+50 x 8

Dips
BW+90 x 10

Glute Ham Raises
BW+20 x 8

Posted by: yellowmoomba

Good luck with #2, ours is due in December.......................................

What's the strategy for your workouts??

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Good luck with #2, ours is due in December.......................................

What's the strategy for your workouts??

yeah good luck to you on that one, hehe, at least you get to go to work and get out of the house, come next september, I will be in baby hell all by myself, not a good proposition for a man especially, lol. a 4 month old and a 2 and a half year old, shoot me now

strategy, what is my strategy? hmm, I won't bother explaining since by the time you read this I might be doing something else anyway, haha. Generally speaking, my wife "challenged" me to get good enough to enter into some powerlifting competitions at some point. She was like, you spend all this money we don't have on protein powders and supplements, you might as well have a fricken goal. Since I despise bodybuilding, the only other option is powerlifting. We'll see. Its tough doing it all alone at home, but hopefully someday when the kiddies are in school I can join a local powerlifting gym that I know of that has some pretty badass lifters. I'll be in my, gasp, 40s by then, but I guess there is always the senior divisions right?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

You DO like to switch up your programs quite a bit

You are right .... I can escape the two little ones by going to work.

I'm sure you'll still be lifting heavy into your 40s and 50s....

Posted by: Stewart20

Oct 13

Bench Press
135 x 8
225 x 5
305 x 1 (6 sets)

Squats
235 x 3 (3 sets)

Deadlifts
275 x 3 (3 sets)

Seated OH Press
185 x 7

Chest Supported Rows
160 x 8

Decline Crunches
BW+30 x 10

Posted by: Stewart20

Oct 15

Squats
135 x 8
225 x 5
317.5 x 1 (6 sets)

Bench Press
215 x 3 (3 sets)

Deadlifts
275 x 3 (3 sets)

Dips
BW+90 x 11

Glute ham Raises
BW+20 x 8

Chinups
BW+50 x 8

Posted by: Stewart20

Oct 17

Bench Press
135 x 8
225 x 5
320 x 1 (4 sets)

Squats
225 x 3 (3 sets)

Deadlifts
275 x 3 (3 sets)

Chest Supported Rows
160 x 8

Chinups
BW+50 x 8

Posted by: Stewart20

Oct 19

Deadlifts
135 x 8
225 x 3
315 x 1
410 x 1 (4 sets)

Close Grip Bench Press
215 x 3 (6 sets)

Box Squats
225 x 3 (4 sets)

Chest Supported Rows
140 x 3 (5 sets)

Pullups
BW x 4 (5 sets)

Posted by: Stewart20

Oct. 21

Bench Press
135 x 8
225 x 6
315 x 1
337.5 x 1 (2 sets)

Box Squats
225 x 3 (3 sets)

Deficit Deadlifts
275 x 3 (3 sets)
(Used a 35 pound plate as the biggest plate on bar and stood on 45 pound plates. Bar almost touched my shoetops from this height)

*Stopped here cause I had a massive headache

Posted by: Stewart20

Oct 23

Squats
135 x 8
225 x 6
315 x 1
330 x 2 (3 sets) *PR believe it or not, never attempted more than 1 rep at this weight.

Close Grip Bench Press
215 x 3 (6 sets)

Deficit Deadlifts
275 x 3 (3 sets)

Chinups
BW+50 x 8

Posted by: Stewart20

Oct 25

Bench Press
135 x 8
225 x 6
290 x 4 (5 sets)
*This was much tougher than the heavy singles, damn. I am also training all my bench reps with at least a one second pause to get used to comp benching.

Box Squats
220 x 3 (4 sets)

Deficit Deadlifts
275 x 3 (4 sets)

Chinups
BW+50 x 8

*For those that are following this (and/or care), the plan I am following is to do percentages of my max for each lift and different rep ranges for each, based off of Prilepin's table. For example, 80% would be like today 5x4, 85% will be 4x3, 90% will be 3x2, and 95% will be 2x1. This way I am avoiding going for an all out max on each lift, and probably won't until the time I enter a competition. I based the starting weights off of my current estimated maxes plus 5 pounds for bench press and plus 10 pounds for squats and deads. Each time I complete the 2x1 at 95%, I will add 5 or 10 pounds to the current projected max to make a new projected max and then work back up from 80% of the new projected max.

*I am also doing close variations of the actual lifts on the days I am not doing the heavy strength workout for each lift. These lifts are coming in at 60% of the projected max and I am doing 8x3 for close grip bench and 4x3 each for box squats and the deficit deads.

Posted by: Stewart20

Oct 27

Deadlifts
135 x 6
225 x 3
315 x 3
385 x 1
430 x 1 (2 sets)

Close Grip Bench Press
215 x 3 (6 sets)

Box Squats
220 x 3 (3 sets)

Chinups
BW+50 x 5 (3 sets)

Posted by: yellowmoomba

I'm watching. Good luck with the program.

Posted by: Stewart20

Oct 29

Bench Press
135 x 8
225 x 6
305 x 3 (4 sets)

Box Squats
220 x 3 (3 sets)

Deficit Deads
280 x 3 (3 sets)

Chinups
BW+50 x 5 (3 sets)

Posted by: Stewart20

Halloween

Squats
135 x 8
225 x 6
315 x 1
345 x 1 (2 sets)

Bench Press
215 x 3 (6 sets)

Deadlifts
280 x 3 (3 sets)

Chinups
BW+50 x 5 (3 sets)

*Back to the regular exercises for the technique work. Deficit deads were hurting my back as my form sucks the lower I have to go. I am finally getting down the regular deadlift, why complicate things? Also, the box squats are obviously harder than regular squats, so I want to make this work as easy as possible, so it's back to basics.

*Time to up my projected squat max to 375 now. These were tough, but nothing ridiculous, I am confident I could have hit my old projected max of 365 with ease.

Posted by: Rubes11

from what ive been reading your workin hard keep up the good work. and hows the lil guy?

Posted by: Stewart20

Quote:

Originally Posted by Rubes11

from what ive been reading your workin hard keep up the good work. and hows the lil guy?

thanks for the encouragement

i finally got my motivation back since I decided to compete next year, so that's a good thing.

little guy is great, just turned 2 this week and can't wait to go Trick or Treating with him later today!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I'm watching. Good luck with the program.

good, boring program huh? well at least for someone with your flare for the dramatic, hehe.

Posted by: chiquita6683

Keep it up!
Have fun trick-or-treating later!

Posted by: Stewart20

hey there, where have you been?

Posted by: chiquita6683

Been around.
I actually hurt my back squatting a few weeks ago. Medicine Im on is GOOD stuff. Excited to get back to the gym though. I am so out of shape now!

I just noticed...your competing? in bodybuilding? I'll definitely be following your journal, more closely anyway!

Posted by: Stewart20

Quote:

Originally Posted by chiquita6683

Been around.
I actually hurt my back squatting a few weeks ago. Medicine Im on is GOOD stuff. Excited to get back to the gym though. I am so out of shape now!

I just noticed...your competing? in bodybuilding? I'll definitely be following your journal, more closely anyway!

no no not bodybuilding, I hate bodybuilding...I am going to compete in powerlifting competitions. I was always on the fence to do it, but I decided I needed a goal to justify all the money I spend on protein and supps for all my working out, so powerlifting was the logical choice

If you would be so kind to send me some of that medicine you've got, I would be more than grateful

Posted by: chiquita6683

Awesome! Good Luck! I'll be keeping up with you!

The stuff is called Naproxen, generic for Naprosyn. I couldn't move at all, would dread sitting down on the toilet. Been on it almost 2 weeks and now I can move All around

, shave my legs and everything

Gonna start slow next week maybe

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

good, boring program huh? well at least for someone with your flare for the dramatic, hehe.

As long as the program works for you

I've been doing a random program for a while. I still do my primary lifts - deads, squats, chins, presses and rows but I like to throw in new exercises - lately more core exercises.

What was Ryan for Halloween? B was a kitty cat.

Posted by: Stewart20

Nov 1

Bench Press
135 x 8
225 x 6
295 x 1
325 x 1 (4 sets)

Close Grip Bench Press
215 x 6 (4 sets)

Chest Supported Rows
160 x 5 (3 sets)

Chinups
BW+50 x 5 (3 sets)

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

As long as the program works for you

Ryan was Yoda. We went trick or treating with a family up the block we've become good friends with, and their 4 year old went as Darth Vader and their 18 month old went as Princess Leia. So we had Yoda and the princess riding around in a wagon together...too cute.

Posted by: Stewart20

Nov 2

Deadlifts
135 x 5
225 x 3
315 x 1
370 x 2 (8 sets)

Box Squats
225 x 6 (4 sets)

Posted by: Stewart20

Nov 4

Bench Press
135 x 8
225 x 6
275 x 3
315 x 1
340 x 1 (2 sets)

Floor Press
215 x 6 (4 sets)

Chest Supported Rows
160 x 5 (3 sets)

Chinups
BW+50 x 5 (3 sets)

Posted by: Stewart20

Nov 5

Squats
135 x 8
225 x 6
300 x 2 (8 sets)

Deadlifts
280 x 8 (3 sets)

Posted by: chiquita6683

Quote:

Originally Posted by Stewart20

aww!

Posted by: Stewart20

Nov 7

Wide Grip Floor Press
135 x 8
225 x 6
280 x 2 (8 sets)

Flat DB Press
85 x 7 (3 sets)

Chest Supported Rows
160 x 5 (3 sets)

Chinups
BW+50 x 5 (3 sets)

*Floor presses were probably off on the amount of weight I should be using, as I used the last heavy set I ever did to get a one rep max calculation

Posted by: Stewart20

Nov 8

Deadlifts
225 x 6
315 x 2
395 x 1 (8 sets)

Squats
225 x 7 (3 sets)

*Stopped here as my entire family is sick, and I feel shitty too, so I at least wanted to get my strength work in. My son is bad, he has ear infections in both ears, a 103 fever and runny nose/cough. It is horrible to see him like this, I didn't even want to work out today, but it takes my mind off of things for an hour anyway...

Posted by: Stewart20

Nov 10

Bench Press
135 x 8
225 x 6
292.5 x 1 (10 sets)

Floor Press
265 x 5 (3 sets)

Chest Supported Rows
160 x 5 (3 sets)

*Bench presses were ridiculously easy, to the point where I had myself rethinking just what the hell I am doing, but I stuck with the plan for now. Had a full 2 second pause on the chest with each rep and fired those fuckers right up, they were like speed benches. Well, ok, not quite, but they went up effortlessly. I figure that if I stay with this plan, I will just use the lighter days (80-85%) to work on speed, even though it's a high % for speed. Maybe it will transfer to the heavier work (90-95%), we'll see.

Posted by: Stewart20

Nov 11

Squats
135 x 8
225 x 6
320 x 1 (8 sets)

Deadlifts
325 x 5 (3 sets)

Posted by: biggfly

I am due for some periodization and a change...gonna try this philosophy. Its hard to grasp in text, because I llok at the numbers, and as you said, some of the weights/reps seem so light and easy in regards to my current program. Like right now, just bench for example, (after warm ups)I do 4 sets @ 315...4,4,3,3. Then follow with 8 @ 295. So you see where in the percentages of your program, I scratch my head and ask "will that really make me stronger". But I will trust and try!!! Never hurts to give it a go.

Posted by: Stewart20

Quote:

Originally Posted by biggfly

I am due for some periodization and a change...gonna try this philosophy. Its hard to grasp in text, because I llok at the numbers, and as you said, some of the weights/reps seem so light and easy in regards to my current program. Like right now, just bench for example, (after warm ups)I do 4 sets @ 315...4,4,3,3. Then follow with 8 @ 295. So you see where in the percentages of your program, I scratch my head and ask "will that really make me stronger". But I will trust and try!!! Never hurts to give it a go.

I hear ya, sometimes I think the same way, like yesterday when I benched, I did 292.5 and it was like stupid easy, but the thing you have to remember, is I am concentrating on singles because I am training to compete in a powerlifting competition. So, all I care about is perfecting that one rep, regardless of the weight. so this might have been super easy, but you can make it more challenging by doing things like pausing on the chest for a good one to two seconds and then firing the weight up as hard as you can. Moving 295 pounds quickly is gonna have a training effect when you get up to 350, it just has to.

another thing to think about is are you going to failure or not on your sets. Lifting one rep for multiple sets at percentages of your max is gonna keep your CNS more fresh than doing sets to failure. I do not feel physically fatigued at all doing this program, and I am working out 2 on 1 off now all the time. Remember, this is a pure strength approach, in fact, I honestly think I lost some muscle mass doing this, I know I am down close to 10 pounds in the past month alone, but my strength feels like it's climbing. So if you decide to try something like this, definitely supplement with assistance work in the 65-75% of max range to get some rep work for the old muscles.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I am concentrating on singles because I am training to compete in a powerlifting competition.

Do you have specific meet in mind or is this just something down the road?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Do you have specific meet in mind or is this just something down the road?

Maybe. I found out there is a meet about an hour away from where I live on Dec 6, but I am having trouble contacting the contact for more info on it. It is a federation called SSA or something like that, I never heard of it, I think it's a new one, but then again, there are so many now it's hard to keep track.

if not this one, I am definitely going to do one next year.

Posted by: chiquita6683

Awesome! Good Luck!

Posted by: b_reed23

Benching and Squats are lookin good bud!

Posted by: Stewart20

Nov 13

Chest Supported Rows
180 x 1 (8 sets)

Bench Press S/S Rear delt flies
255 x 5 S/S 50s x 5 (3 sets)

Chinups
BW+50 x 5 (3 sets)

*Started the day thinking I was going to be doing floor presses for the strength part, but after a few sets, my left shoulder and right pec tendon both started in on me, so I stopped and thought about it for a minute, and decided to incorporate a row to go opposite the benching. I need to start looking out for my joint health, and I was probably doing too much pressing anyway. So I will alternate strength rows with rep bench and vice versa.

Hopefully this prevents any potential overuse injuries from developing.

Posted by: DLDave

Stewart, aside from the book I just posted in my log, a couple of good links regarding first meet:

Your First Meet, Part III
Your first meet by Arlecchino - Bodybuilding Discussion on Bodybuilding.net Powerlifting Forum

Posted by: Stewart20

Nov 14

Deadlifts
135 x 8
225 x 6
315 x 3
385 x 1
420 x 1
455 x 1
475 x 1
427.5 x 1 (3 sets)
*My plan for the day was supposed to be 6 singles at 420, but then I started getting greedy. I hit the 475, then I loaded up the bar with 500 and was about to go for it, when I decided to stop being foolish and stick to my plan. My plan is a long range cyclical plan, and I personally feel I was doing well on it, so I didn't want to screw up the plan by going for an all out, exhausting max attempt. The good news out of all of this is that I beat my projected max of 465 by 10 pounds, so I adjusted the last 3 sets to account for a 475 projected max for the rest of this deadlift cycle.

Squats
265 x 5 (3 sets)

Posted by: DLDave

Stewart, let me know when you decide whether or not you're going to do this meet. I found that it's being run by John Bernor, who I've swapped posts with on another forum. He's a really nice guy, and incredibly strong to boot. I can contact him and see if he has anyone that can give you a hand on meet day, if you run out of other options.

Also, it looks like they're offering a push/pull (bench and deadlift) option as well, if you're considering not doing the meet because of your squat.

Posted by: Stewart20

Quote:

Originally Posted by DLDave

Stewart, let me know when you decide whether or not you're going to do this meet. I found that it's being run by John Bernor, who I've swapped posts with on another forum. He's a really nice guy, and incredibly strong to boot. I can contact him and see if he has anyone that can give you a hand on meet day, if you run out of other options.

Also, it looks like they're offering a push/pull (bench and deadlift) option as well, if you're considering not doing the meet because of your squat.

I am still up in the air about it, but 75% sure that I want to do it. It is just such short notice, I didn't really get to plan out a proper training cycle for it, but that's a small problem for a weakling like me <sarcasm>. I just have to see if I can get all the little shit details in order in time for this thing. I need to get a singlet, and I have no idea where to go local to get them, so I have to order online, so hopefully I can get one in time.

If I do it, I am going to go for all three lifts, screw it. I always wanted to squat out of a monolift anyway

. I checked out their records page, and for the standard division, the NY state open division record in the bench press is 375, I really think I could take that, and then of course, they have a sub-master division, and me being an old fart at 34 could go into that division, where it looked like they had no record, so technically, my 375 squat would be a record, hahahaha.

I have been in email contact a bit with John, he has answered a couple of questions for me, but absolutely if you know him better than I do that would be great if you could contact him, because yeah, I would be doing this thing absolutely solo. I mean, maybe I could get my wife to come with me if we can get a babysitter for the day, but other than that, I doubt any of my friends want to spend a day out in Mastic long island with me watching this competition. I used to post on another forum with him too, I didn't really talk personally with him, but I remember he was a strong mofo.

Posted by: Stewart20

Quote:

Originally Posted by chiquita6683

Awesome! Good Luck!

thanks! I will keep you posted on it if I decide to go for it.

Posted by: Stewart20

Quote:

Originally Posted by b_reed23

Benching and Squats are lookin good bud!

hey there, thanks! How is married life treating you these days?

Posted by: Stewart20

Nov 16

Bench Press
135 x 8
225 x 6
310 x 1 (8 sets)

Seated OH Press S/S Rear DB Flies
155 x 5 S/S 50s x 8 (3 sets)

Chinups
BW+50 x 5 (3 sets)

Posted by: Stewart20

Nov 17

Squats
135 x 8
225 x 6
340 x 1 (6 sets)

Deadlifts
332.5 x 5 (3 sets)

Posted by: Stewart20

Quote:

Originally Posted by DLDave

OK, I ordered my singlet on saturday, so there's no turning back now, I am going to do the meet. SO, if you could send john a message, I would really appreciate it. Tell him you're writing for Steve (rangers97 on old TeamSniffy message board, he remembers me from there). I am really thinking about doing just the bench/deadlift option for this first meet, I want to see how my lower back holds up for a real competition, before I go ahead and destroy it with both squats and deads. I really can't figure out how you guys perform to your maximum having to do three almost maximum effort deadlifts and squats on the same day hours apart, it truly is impressive.

I mean, my back is killing me and that's after my measly little workout today. If I was in competition, I would have been squatting at least 365, 375, and maybe 400 if I felt like being nuts, and then deadlifting 450, 475 and 500. I would be crippled to say the least!

Posted by: yellowmoomba

Good luck at the meet

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Good luck at the meet

thanks, I'm gonna need it!

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