My Quest for 405 [Forum Archive]

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My Quest for 405

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Posted by: Stewart14

Feb 22

Chest Supported Rows
90 x 8
140 x 5
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Chinups
BW+65 x 1
BW+65 x 1
BW+65 x 1
BW+65 x 1
BW+65 x 1
BW+65 x 1

Posted by: Burner02

hey stew! DAM! Nice #'s!
good to see you still crankin' it!

Posted by: soxmuscle

I too can't find a way to incorporate regular deadlifts into my routine while still being able to do the push-pull-legs system that I've enjoyed so much the last couple of months.

Just too damn sore.

Do SLDL's and the other variations of deads hinder your backs performance in future days or no?

Posted by: Stewart14

Feb 23

Bench Press (RI=60 sec)
135 x 8
225 x 5
Add wrist wraps
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1

Seated OH Press (RI=2 min)
197.5 x 1
197.5 x 1
197.5 x 1
197.5 x 1
197.5 x 1
197.5 x 1

*Decided to switch things up again back to singles. Idea being I want to generate maximum force on each rep. Obviously, the lower weight percentages should be going up real fast, or relatively fast.

*Bench was 12 single rep sets at 80% of max with the short rest intervals, it went fine, felt great, reps were nice and fast, so that's pretty good considering it's 300 pounds now.

*OH press was 90% of max, 6 single rep sets, more rest. Makes sense?

Posted by: Rubes11

ok you want to bench 405 heck id be happy with the 300. keep on workin hard

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

ok you want to bench 405 heck id be happy with the 300. keep on workin hard

Speaking of 405 bench. Are you still going after that?

Posted by: Stewart14

Quote:

Originally Posted by RasPlasch

Speaking of 405 bench. Are you still going after that?

I'd like to, just isn't going as planned. Every time I get close to 365, I hit a fricken wall and just stall there. Even in my loose shirt, I barely got 365 a couple of weeks ago when I tried. Last week, 355 for 3 singles was tough as shit, so who knows. I'll just keep plugging away I guess.

Posted by: RasPlasch

Oh yeah! I remember that video you posted of your 365 attempt. Where you got stuck halfway up. Right?

If I remember right you were insanely explosive until you got to a certain point. It was weird.

I wonder why you get stuck at 365.

Have you tried the 5x5 routine for bench?
When I was stuck at 225, the 5x5 got my max up to 245 or around there.

Posted by: Stewart14

Feb 25

Squats
135 x 8
225 x 5
Add belt
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4

Trap Bar Deadlifts
420 x 1
420 x 1
420 x 1
420 x 1
420 x 1
420 x 1
420 x 1
420 x 1

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

Decided to switch things up again back to singles.

I'm going to have to stop reading this journal lest I be tempted to try these types of workouts.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I'm going to have to stop reading this journal lest I be tempted to try these types of workouts.

i think these workouts would be perfect for you actually. You can recover pretty well from just the singles, and you know, for us older folks (and even older folks

) it might be the best thing for you.

Posted by: Stewart14

Feb 26

Chest Supported Rows
90 x 8
140 x 5
190 x 1
190 x 1
190 x 1
190 x 1
190 x 1
190 x 1

Chinups
+5 x 4
+5 x 4
+5 x 4
+5 x 4
+5 x 4
+5 x 4
+5 x 4
+5 x 4

Posted by: yellowmoomba

What's up with the +5 on Chins........? I thought you were using 70 or more ?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

What's up with the +5 on Chins........? I thought you were using 70 or more ?

I just decided to add some more variety to things, and since I like using percentages of max, I am doing 70% of max for the 4 rep sets, and then I will be alternating that with 90% of max for sets of singles.

Since I have been on this practically daily training kick lately, I really need to plan out what I am doing and make sure I can optimize my recovery. So far believe it or not, even with all this training I am still making progress, only downside is that i've been really tired at night, but it helps me to sleep better I guess

Posted by: Stewart14

Feb 27

Bench Press
135 x 8
185 x 7
225 x 6
275 x 3
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1

Seated OH Press
210 x 1
210 x 1
210 x 1

Posted by: Stewart14

March 1

Squats
135 x 8
225 x 5
Add Belt
315 x 2
Add Inzer z-suit straps down
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1

SLDL
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4

Posted by: Stewart14

March 2

Chest Supported Rows
90 x 8
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4

Chinups
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1

Cardio/GPP
Shoveling a foot of snow today!

Posted by: RasPlasch

How many inches did you get?

Posted by: Stewart14

March 3

Bench Press
135 x 8
225 x 5
275 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1

Seated OH Press
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

*We'll see how my body holds up after this, no bench shirt today, this is sadly the heaviest I have gone raw since my meet in December.

Posted by: Stewart14

Quote:

Originally Posted by RasPlasch

How many inches did you get?

about a foot, but remember for us here in long island, this doesn't really happen too frequently anymore, so when it happens, it's a big pain in the ass!

Posted by: RasPlasch

Damn, how'd the shoveling go?

Posted by: Triple Threat

Quote:

Originally Posted by RasPlasch

How many inches did you get?

That's what she asked.

Oops, sorry, wrong thread.

Posted by: Rubes11

Quote:

Originally Posted by Stewart14

March 3

Bench Press
135 x 8
225 x 5
275 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1

Seated OH Press
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

*We'll see how my body holds up after this, no bench shirt today, this is sadly the heaviest I have gone raw since my meet in December.

well if you call that sad id hate to see how much weight you use on a good day.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

That's what she asked.

Oops, sorry, wrong thread.

ha you took the bait, I just figured it was too easy

Posted by: RasPlasch

Quote:

Originally Posted by Triple Threat

That's what she asked.

Oops, sorry, wrong thread.

Thats was a good one. Man, having your mind in the gutter is so fun.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

ha you took the bait, I just figured it was too easy

I couldn't resist.

Reminds me of this joke for the women:
How is sleeping with a guy for the first time like a snowstorm?
You never know how many inches you'll get or how long it will last.

Posted by: Stewart14

March 5

Squats
135 x 8
225 x 5
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4

Trap Bar Deadlifts
420 x 1
420 x 1
420 x 1
420 x 1
420 x 1

Posted by: soxmuscle

What are your rest intervals like when doing four reps sets like you did on the squats in comparison to the intervals between one rep maxes on the trap bar deads?

Posted by: Stewart14

Quote:

Originally Posted by soxmuscle

What are your rest intervals like when doing four reps sets like you did on the squats in comparison to the intervals between one rep maxes on the trap bar deads?

I use 2 minutes for both types, bear in mind, the singles sets aren't one rep maxes, they are roughly 90% of max, so I am pretty much good to go after 2 minutes or so. the 4 rep sets are roughly 70% of max, so they are pretty easy. I just alternate them with the 90% days to give myself a built in break, I have all sorts of periodizational things going on in my plan, it confuses me sometimes, like I can't even follow my own spreadsheet sometimes, it's sad.

Posted by: Stewart14

March 6

Chest Supported Rows
90 x 8
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Chinups
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4

Upright Rows
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4

Posted by: StuckInBako

What happened to this journal, two years into it and you stop posting on it a month ago. Keep this thing going, i hope no major life altering event has prevented you from doing so.

Posted by: Stewart14

Quote:

Originally Posted by StuckInBako

What happened to this journal, two years into it and you stop posting on it a month ago. Keep this thing going, i hope no major life altering event has prevented you from doing so.

Nah, I'm fine, I just started a new journal. I wasn't focusing on a 405 bench goal for a while, so I just abondoned this journal. My new one is here:

http://www.ironmagazineforums.com/on...k-journal.html

Posted by: Stewart14

June 29

Resurrecting the QUEST aka (my ADD has kicked in again)

Deadlifts
Warmups
330 x 4
330 x 4
330 x 4
330 x 4
330 x 4

Bench Press
Warmups
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4

*I dunno, I alternate between wanting to look good and be big and my powerlifting needs, and I came back to this. It is scary how much actual one rep max strength I have lost since that meet I did in december, it's disgusting actually. My deadlift took the biggest hit, I would have to guess it's over 100 pounds less than in december

Posted by: gtbmed

Going to use a Westside template again or something different?

Posted by: Stewart14

Quote:

Originally Posted by gtbmed

Going to use a Westside template again or something different?

Something different, I really haven't used Westside in a real long time now. I prefer to do things based on percentages of maxes so that I never really have to max out in training, I like to save the maxing out for an actual meet.

So probably something like this:
First session:80% 1RM 5x4
Second session:85% 1RM 4x3
third session:90% 1RM 3x2 (add my bench shirt and squat suit for this)
fourth session:95% 1RM 2x1 (with equipment again)
then add 5 pounds to 1RM estimate for bench and 10 lbs for squat and deads and start over again at 80%.

Basically that's it for this plan. No extra work except maybe some back work on the squat day for shoulder health. deads and bench on day 1, and squats and extra back stuff on day 2, alternate the days and keep going every other day.

simple right?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

I alternate between wanting to look good and be big and my powerlifting needs,

Yeah, you want to be like HeavyBomber.

Posted by: Stewart14

July 1

Happy NHL Free Agency Day

Squats
290 x 4
290 x 4
290 x 4
290 x 4
290 x 4

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

Chest Supported Rows (RI=60 sec)
140 x 3
140 x 3
140 x 3
140 x 3

Gonna go with a modified 5x5 scheme keeping the exercise scheme but obviously not doing a 5x5. Powerlifts will be based on %s and the accessories will be 4-10 sets of 3 reps adding a set each time and adding weight when I get to 10 sets starting light at 70% of max.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Yeah, you want to be like HeavyBomber.

i wouldn't mind that one bit (in a non gay type of way

)

Posted by: Stewart14

July 3

Bench Press
300 x 2
300 x 2
300 x 2

Seated OH Press
145 x 6
145 x 6
145 x 6

Pullups
BW x 6
BW x 6
BW x 6

2-Board Press
245 x 6
245 x 6
245 x 6

Chest Supported Rows
140 x 6
140 x 6
140 x 6

Posted by: Stewart14

July 4

Deadlifts
350 x 3
350 x 3
350 x 3
350 x 3

Hyperextensions
BW+55 x 6
BW+55 x 6
BW+55 x 6
BW+55 x 6

Decline Crunches
BW+40 x 6
BW+40 x 6
BW+40 x 6
BW+40 x 6

*I figure with my higher frequency plan for the powerlifts that since I will be doing the actual lifts so much I really don't need so called assistance stuff, nothing beats the real thing anyway right? Squats will be on Tuesday, and back to deads on Friday, so that's 6 days between the actual lifts, but 2 days between lower body days.

*Really felt like my form on the deads was top notch today, really got the pulling back and up thing down today, I think it made a difference on my low back as it feels pretty good right now. Bar went right up my shins and once I cleared my knees, went right into lockout. Good times.

Posted by: Stewart14

July 6

Bench Press
317.5 x 1
317.5 x 1
317.5 x 1
317.5 x 1

DB Overhead Press
65 x 7
65 x 7
65 x 7
65 x 7

Chest Supported Rows
140 x 7
140 x 7
140 x 7
140 x 7

Posted by: Triple Threat

Does this mean the modified 5x5 is a thing of the past? 317 BP

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Does this mean the modified 5x5 is a thing of the past? 317 BP

eh, just changed it around a bit. I was gonna go every other day, but squatting and deadlifting every other day was a bit too much. This should be better.

317 is nothing TT, remember I am good for at least 50 more pounds than that, my strength has taken a big hit in the past 6 months, big time.

Posted by: Stewart14

July 7

Squats
315 x 3
315 x 3
315 x 3
315 x 3

GHR
BW x 7
BW x 7
BW x 7
BW x 7

Decline Crunches
BW+40 x 7
BW+40 x 7
BW+40 x 7
BW+40 x 7

Posted by: Stewart14

July 8

Bench Press
275 x 4
275 x 4
275 x 4
275 x 4

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

Posted by: Burner02

By gawd....I WILL somehow catch up to this level of awesomeness!

Posted by: Stewart14

July 9

Deadlifts
370 x 2
370 x 2
370 x 2
370 x 2

DB Swings
65 x 8
65 x 8
65 x 8
65 x 8

Decline Crunches
BW+40 x 8
BW+40 x 8

Posted by: Stewart14

July 11

Bench Press
290 x 3
290 x 3
290 x 3
290 x 3

DB Snatch/1-arm press
65 x 5
65 x 5
65 x 5

Chest Supported Rows
145 x 6
145 x 6
145 x 6
145 x 6

*DB snatches are like the coolest exercise ever. It was seriously FUN to do, as opposed to struggling under a 300 pound bar and bench pressing it. Now, it was only 65 pounds, so check back with me if I ever make it up to 100 and see if it's still fun. Added the press at the top for a little shoulder work and a nice combo move.

Posted by: Stewart14

July 12

Squats
135 x 8
225 x 8
add belt
315 x 1
330 x 2
330 x 2
330 x 2
330 x 2

DB Snatches
70 x 3
70 x 3
70 x 3

DB Swings
70 x 6
70 x 6
70 x 6

Posted by: Stewart14

July 13

Bench Press
135 x 8
225 x 5
240 x 5
255 x 9
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10

Chest Supported Rows
140 x 10
140 x 10
140 x 10
140 x 8
140 x 8

Posted by: yellowmoomba

Ahhhhh....look who is getting into snatches......(haha)......I love doing snatches.

You will be able to do a 100 DB snatch once you get the motions down. I got up to 105 last year - that's some motivation for you

Posted by: Stewart14

July 15

Deadlifts
135 x 5
225 x 3
280 x 5
300 x 5
320 x 7
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8

Crap workout, lost my babysitter half way through and had to feed 2 little kids at the same time after that, and viola, workout blown to shit! Yay for kids!

Posted by: Stewart14

July 16

Bench Press
135 x 8
240 x 3
255 x 3
270 x 9

Chest Supported Rows
90 x 8
135 x 3
145 x 3
155 x 10

Standing OH Press
140 x 3
150 x 3
160 x 9

Chinups
BW+10 x 3
BW+25 x 3
BW+35 x 7

*OK, I liked what I read when I read about Jim Wendler's 5-3-1 program, so I am adopting some of his principles, mainly as it relates to the main lifts, the meat of the program. He calls for doing one main lift a day, 4 days a week, with assistance after the 5-3-1 part. Bench, Deads, OH Press and Squats are his days.

I modified it because while I like the 5-3-1 part, I don't like doing each lift only once per week, I hate that, I need at LEAST twice per week, especially on a non failure strength program. So I am doing an upper/lower split using all the lifts in the 5-3-1 fashion. these are the upper exercises I will use, and the lower day will be full ATG squats and deadlifts. Gonna shoot for working out every other day, so each exercise gets hit with 3 days between. Loading goes up for 3 sessions, then the 4th session is a deload, then an increase in weight and start over. Everything is based on 1RM for each exercise subtracting 10% from that max for the calculations.

If you wonder why the last set is random, it's because there is a prescribed rep goal for that set, but if you can pass that goal, you keep going until you fail. For example, today was the second session so it's goal is 3 reps for the 3 work sets, but since I was able to do more on the last one, I just kept going. It's nice cause if I didn't feel like it I could have just stopped at 3 and still been making progress, but anything extra is icing on the cake.

First time doing standing OH Press in a while and it felt awesome, very smooth and very satisfying. Probably underestimated my max on that too much, but that's ok.

Posted by: Stewart14

July 18

Full ATG Squats
135 x 8
230 x 3
240 x 3
255 x 8

SLDL
255 x 3
275 x 3
290 x 8

*Relearning my squat form for perfect ATG squats. power squats are out for now. i didnt test a max for these, but I estimated it at only 315, so hopefully this was conservative enough.

*Going with Stiff legs for a while because I feel these are the better exercise for actual muscle growth/strength in the low back and hamstrings. the regular deadlift is great for most purposes, but I don't want to squat and then deadlift heavy every lower session, at least stiff legs let me use a little less weight. The 290 for 8 felt nice and solid, pretty good form I think.

Posted by: Stewart14

July 20

Bench Press
135 x 8
225 x 5
255 x 3
285 x 6

Chest Supported Rows
90 x 8
130 x 5
145 x 3
160 x 8

Standing OH Press
135 x 5
150 x 3
165 x 9

Chinups
BW x 5
BW+25 x 3
BW+50 x 6

*Well, I definitely underestimated my maxes because this was supposed to be 1 rep plus at 95% of max, and as you can see, I nailed pretty much all of these exercises for way more than 1 rep. Eh, I'm sure it will get more difficult in the future, but for now, I'll just go with it

Posted by: Triple Threat

Better to underestimate your maxes rather than overestimating. That would bring the program to a quick halt. I read about that program and it sounded interesting, but it's not something I want right now. I'll be interested in seeing how well you progress on it.

Posted by: Burner02

Quote:

Originally Posted by Stewart14

July 18

Full ATG Squats
135 x 8
230 x 3
240 x 3
255 x 8

SLDL
255 x 3
275 x 3
290 x 8

*Relearning my squat form for perfect ATG squats. power squats are out for now. i didnt test a max for these, but I estimated it at only 315, so hopefully this was conservative enough.

*Going with Stiff legs for a while because I feel these are the better exercise for actual muscle growth/strength in the low back and hamstrings. the regular deadlift is great for most purposes, but I don't want to squat and then deadlift heavy every lower session, at least stiff legs let me use a little less weight. The 290 for 8 felt nice and solid, pretty good form I think.

just thought I was having...
rotatte one week to next:
week 1: front squats / deads
week 2: squats / SLDL

Think that would be an idea?

Posted by: Stewart14

July 21

Full Squats
135 x 8
215 x 5
240 x 3
270 x 6

SLDL
240 x 5
275 x 3
305 x 5

*Thinking about using the prescribed rep ranges and stopping and then just upping workout frequency. So for example, today's workout called for 5 reps at 75%, 3 reps at 85% and 1 rep at 95%, I might just stop at these reps from now on instead of pushing the last set.

Posted by: Triple Threat

I thought the point of the program was that the last set was where the progress is made, ie, you do as many as possible. Or did I read it wrong?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I thought the point of the program was that the last set was where the progress is made, ie, you do as many as possible. Or did I read it wrong?

no you're pretty much correct, I would think however that the point of the program is to keep up the progression and that is where you would succeed. As long as you are hitting those target reps on the last set, you have made progress, the extra reps are just that, extras. Is it beneficial to do that? Probably, on the original program anyway, but on my tweak of it, I think it might be too much. Remember, the original program calls for each exercise once per week plus accessories. I am doing the base part of the plan, but for a lot higher frequency, two to three times per week per exercise, I need to keep myself as fresh as possible.

So basically, I am going for a pure strength improvement approach, never going more than 5 reps in a set (if I go with the reps in the plan only). It's basically how I feel and respond to high frequency that will determine what I do.

Posted by: Archangel

Still Insane workouts I see, hope all is well Stewart!!!

Posted by: Stewart14

Quote:

Originally Posted by Burner02

just thought I was having...
rotatte one week to next:
week 1: front squats / deads
week 2: squats / SLDL

Think that would be an idea?

it's a great idea, however, I'm not much of a fan of variety, I think it's overrated. I'm content doing the same exercises week in and out so long as I make progress on them.

Posted by: Stewart14

July 22

Haven't abandoned my 5-3-1 plan, but felt like a change today, had a really rough morning and wanted to get some aggression out on the weights, so I went with some push exercise volume today

Weighted Dips
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5
BW+70 x 5

Standing Overhead Press
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Close Grip Bench Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Yep, it was a lot of volume, good God. I should be in store for a real BIG dinner tonight!

Posted by: Stewart14

july 23

Chest Supported Rows
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

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

DB Curls
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Posted by: Stewart14

July 25

Trap Bar Deadlifts (RI=2 min)
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5

Glute Ham Raise (RI=99 sec)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Posted by: Archangel

AWESOME w/o's Stewart!!! How do you perform the glute/ham raises???

Posted by: Stewart14

July 27

Incline Bench Press (RI=99 sec)
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Superset (RI=99 between supersets)
Close Grip Floor Press /ss/ Side Laterals
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5
225 x 5 /30 x 5

*Brutal, brutal workout. My chest was so pumped it actually hurt, and I really, really HATE that feeling

Posted by: Stewart14

Quote:

Originally Posted by Archangel

AWESOME w/o's Stewart!!! How do you perform the glute/ham raises???

Hi Archie, sorry I'm replying so late, but I actually have an inexpensive glute ham raise/hyperextension machine in my home gym that I use. It certainly isn't as good as the real deal ghr machines, and for all I know using this one could be forcing me to do them incorrectly, but it seems like it does the trick. here is a pic of it, unfortunately it didn't come with the woman using it....

Posted by: Triple Threat

Where did you come up with 99 sec RIs? And it's probably a good thing that woman didn't come with it, or your workouts would suffer for sure.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Where did you come up with 99 sec RIs? And it's probably a good thing that woman didn't come with it, or your workouts would suffer for sure.

haha, well, the 99 sec comes from this timer clock I have on my computer that I use to time my rest and in the seconds column, you can only enter 2 digits and I wanted something a little longer than 90 seconds but less than 2 minutes, so I just went with 99. No reason other than that.

Now, if she came with the equipment, are you sure my workouts would really suffer??

At the very least, I would be getting in some quality cardio, which we all know I could use more of...

Posted by: Stewart14

July 28

Chinups (RI=99 sec)
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5

Superset (RI=99 sec between supersets)
EZ Bar Curls /ss/ Rear DB Laterals
110 x 5 / 50 x 5
110 x 5 / 50 x 5
110 x 5 / 50 x 5
110 x 5 / 50 x 5
110 x 5 / 50 x 5
110 x 5 / 50 x 5
110 x 5 / 50 x 5
110 x 5 / 50 x 5

I'd have better become a very large person from this workload cause this is absolute HELL. This is probably the workout I should have been doing when I was using the 1-Andro maybe I would have seen some results from it that way. Oh well, don't think I will be trying that experiment anytime soon however, creatine and beta-alanine will have to do.

Posted by: Triple Threat

Did you get anything from using the 1-Andro?

Posted by: Stewart14

July 30

Squats
warmups
235 x 5
250 x 5
270 x 7

Dips
warmups
BW+65 x 5
BW+80 x 5
BW+100 x 10

Chinups
warmups
BW x 5
BW+15 x 5
BW+25 x 9

Well the volume experiment is officially over, and it's back to Wendler 5-3-1 again. I am going to be 35 and have 2 kids at home, who am I kidding that I can actually partake a Charles Poliquin high volume routine in this state?

First time squatting in a while, and it still sucks, lol, at least my back is holding up. I am resigned to the fact that I need to use at least a one and a half shoulders width stance to perform squats. I can still get well below parallel, even though it might be short of rock bottom, but that's good enough for me. Plus I like using the wide squat stance when I do trap bar deads in a program, since those are a close stance exercise, so it kind of balances out.

Dips were

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Did you get anything from using the 1-Andro?

if i did, i really didn't notice it. the only thing i can say i truly noticed was that I was a lot more pumped during my actual workouts, like arnold schwartzenegger pumped, but after cooling down that went away and no lingering pumps, so whatever. I went with a more natural PCT as opposed to nolva or any of that stuff, so it cost me almost $200 for the cycle and to really not get anything noticable out of it kind of sucked.

I would probably give it another try if it weren't for the fact that my dad had prostate cancer 10 years ago, so I really don't want to mess with my prostate any more than genetics may already be doing.

Posted by: Stewart14

Aug 1

Modified Wendler 5-3-1

Upper Cycle 2 (3-3-3+)

Dips
warmups
BW+80 x 3
BW+100 x 3
BW+115 x 10 (Rep record)

Chest Supported Rows
Warmups
140 x 3
150 x 3
160 x 8

Standing OH Press
145 x 3
155 x 3
160 x 10 (Rep record)

Chinups
BW+15 x 3
BW+25 x 3
BW+40 x 8

*Next time I am going to put chinups after dips to prioritize them, and either move the rows to the end or drop them completely. Since I'm not doing any benching for this, I don't know if balancing out the horizontal plane is that important, plus the trap bar deads really nail the back too, so we'll see, but either way I want my chins to improve now before the rows.

*Dips are just going sickly, I feel so awesome on that movement, and the overhead press has just taken off since I've done them standing, they feel so much more natural this way as opposed to seated. Of course, lugging the bar and the weights from my basement to the first floor to do them really sucks, but it's a small price to pay I guess.

Posted by: Burner02

daaaang, amigo!
NICE #'s! You gonna post any pics soon? Your amrs ahave got to be ginormous!
I"m trying to get back into dips...its becoming one of my staple tri exercises. A few more workouts with sets of 10, then will start adding weight.
Just hoping the pull ups start responding...

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

First time squatting in a while, and it still sucks, lol, at least my back is holding up. I am resigned to the fact that I need to use at least a one and a half shoulders width stance to perform squats. I can still get well below parallel, even though it might be short of rock bottom, but that's good enough for me. Plus I like using the wide squat stance when I do trap bar deads in a program, since those are a close stance exercise, so it kind of balances out.

Hey, whatever works and is pain free.

Posted by: Stewart14

Aug 3

WENDLER 5-3-1 WEEK 2 DEADLIFT DAY

Trap Bar Deadlifts
285 x 3
325 x 3
370 x 8

SLDL
205 x 10
205 x 10
205 x 10
205 x 10

Decline Crunches
BW+20 x 10
BW+20 x 10
BW+20 x 10
BW+20 x 10

Posted by: yellowmoomba

I'd probably crap my pants if you stayed with the same workout program for at least 4 weeks in a row. This way you would at least know if it's working or not.

Posted by: Stewart14

Aug 4

WENDLER 5-3-1 WEEK 2 BENCH PRESS DAY

Bench Press
Warmups
215 x 3
245 x 3
275 x 8

Seated DB Overhead Press
55 x 10
55 x 10
55 x 10
55 x 10

Chest Supported Rows
140 x 10
140 x 10
140 x 10
140 x 10

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I'd probably crap my pants if you stayed with the same workout program for at least 4 weeks in a row. This way you would at least know if it's working or not.

yeah, you and me both

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

yeah, you and me both

Posted by: Double D

Quote:

Originally Posted by Stewart14

I have tried some stuff called "The One". Its pretty good. I noticed a nice increase in everything. You may want to take a look at it.

Posted by: Stewart14

Aug 6

WENDLER 5-3-1 WEEK 2 SQUAT DAY

Squats
225 x 3
250 x 3
285 x 7

SLDL
205 x 10
205 x 10
205 x 10
205 x 10

Decline Crunches
BW+20 x 10
BW+20 x 10
BW+20 x 10

Posted by: Stewart14

Aug 8

WENDLER 5-3-1 WEEK 2 BENCH ASSIST DAY

Dips
BW+100 x 5
BW+100 x 5
BW+100 x 5

Flat DB Press
85 x 10
85 x 10
85 x 10
85 x 10

Plate Loaded Neutral Grip Pulldowns
120 x 10
120 x 10
120 x 10
120 x 10

Rear Laterals
30 x 10
30 x 10
30 x 10

Hammer Curls
30 x 15
30 x 15

Posted by: Stewart14

Aug 9

WENDLER 5-3-1 WEEK 3 DEADLIFT DAY

Conventional Deadlifts
Warmups
295 x 5
325 x 3
365 x 8

Plate Loaded Squat Machine
270 x 10
270 x 10
270 x 10

Had to stop after the 3rd set of the squats as the pukey feeling was settling in, and I didn't feel like ruining the rest of my day by getting sick from working out. Fucking leg days get me every time, I cannot do high rep leg sets without feeling sick. I guess we can chalk that up to conditioning huh? Or maybe it was the miserably humid conditions in my basement today, who knows?

Deadlifts were a sort of moral victory though. Decided to put regular deads back in, take SLDLs out as an accessory. I want the three powerlifts back in my routine so I can compete again. Although this was a far cry from my 520 deadlift at the meet in December, I am somewhat pleased with 8 reps at 365. Felt strong on them too, no back pain, no belt either, just chalk. The trick was squeezing my ass as tight as possible on each rep, seemed to really work well.

Posted by: Double D

STRONG deads, much stronger than mine.

Posted by: yellowmoomba

My vote is "conditioning"...

Posted by: Stewart14

Quote:

Originally Posted by Malley

STRONG deads, much stronger than mine.

well, isn't that only because you don't even do them anymore?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

My vote is "conditioning"...

Do I have to come to MI and

you with your own blast straps??

Posted by: Double D

Quote:

Originally Posted by Stewart14

well, isn't that only because you don't even do them anymore?

Duh

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

Do I have to come to MI and

you with your own blast straps??

You couldn't catch me

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

You couldn't catch me

ah, I see what you did there...

Posted by: Stewart14

Aug 11

WENDLER 5-3-1 WEEK 3 BENCH PRESS DAY

Bench Press
Warmups
230 x 5
260 x 3
290 x 6

Standing OH Press
130 x 12
130 x 12
130 x 10

DB Rows
85 x 12
85 x 12
85 x 12

Posted by: Burner02

...and that fact that you do those w/out a spotter....you da man!

Posted by: Pylon

Nice work indeed!

Posted by: Stewart14

Quote:

Originally Posted by Burner02

...and that fact that you do those w/out a spotter....you da man!

I've never used a spotter for anything (well, kind of forced not to by working out at home, duh), but normally when I work out I'm fine, so long as I don't go for a max attempt, then I will set up my self spotter stands, otherwise, I've never had an issue with getting stuck...if I know I won't get that next rep, I just don't do it....probably a good thing in the long run too....

The worst part about benching without help is basically the liftoff on a max attempt. It screws up your "set" position on the bench when you have to reach back and up to unrack. I am also positive that if I had spotters, I could increase my bench max by a minimum of 10-20 pounds, but oh well

Posted by: Stewart14

Quote:

Originally Posted by Pylon

Nice work indeed!

thanks Py!

Posted by: Stewart14

Aug 13

WENDLER 5-3-1 WEEK 3 SQUAT DAY

Squats
Warmups
235 x 5
275 x 3
300 x 7

Glute-Ham Raises
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8

*My goal for the last set of squats was to get 6 reps, so 7 is a bonus. I really didn't know how many I was going to get, I don't remember the last time I even squatted with 300 pounds was, but all in all it went pretty well today. I got my daughter's name tattooed on my inner upper arm yesterday, so it was bothering me a bit while holding the bar, but I planned getting the tat to not fall before an upper body day, so I have an extra day or two to let it heal before messing with it.

Posted by: Double D

Right on, your squat is coming along nicely.

Posted by: Pylon

Do we get to see the new ink?

Posted by: Stewart14

Quote:

Originally Posted by Pylon

Do we get to see the new ink?

Posted by: yellowmoomba

You need to do a standing double Bicep pose

Posted by: Pylon

Sweet.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

You need to do a standing double Bicep pose

funny you mention it, my wife actually made me do one before and took a pic, however, I look like a fucking moron in the pic, hence I will not be posting that particular pic on here, hehe.

eventually I will get one that I don't dislike too much and post it on here...of course, I really like my new one a lot better than the other one, so I might have my new artist redraw the first one as much as he can and fix it up a bit.

Posted by: Pylon

What's the other one?

Posted by: Stewart14

Quote:

Originally Posted by Pylon

What's the other one?

My son's name

Posted by: yellowmoomba

I've been trying to figure a good way to integrate my kids names into my tattoos too......

Posted by: Pylon

Both of my boys are named after ballplayers. I briefly considered getting inked with those numbers (7 for Mantle, 42 for Robinson), but then the older one decided to wear #9 (in honor of Paul Kariya, for some reason), so I thought it might not be the right play.

Posted by: Stewart14

Aug 14

WENDLER 5-3-1 BENCH PRESS DAY 2A

Bench Press
Warmups
200 x 5
230 x 5
265 x 10

Standing OH Press
135 x 8
135 x 8
135 x 8

Plate Loaded Neutral Grip Pulldowns
125 x 8
125 x 8
125 x 8

Hammer Curls
40 x 12
40 x 12

Posted by: Double D

Strong bench brotha

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I've been trying to figure a good way to integrate my kids names into my tattoos too......

yeah, definitely take the time to figure it out, don't do what I did. I should have waited and done both of them together, but I was impatient once Ryan was born, I couldn't wait, lol. So of course the place I got Ryan's done is gone, so I went to a place local to my new house for the new one, and the guy here was SO much better, I love my Avery one 10000X more than the Ryan one. It sucks, but you have the advantage of doing them together at once, so it will be better all around.

I still would have done one name on each arm, it just would have been nicer if the same artist did them both for symmetry sake.

Posted by: Pylon

Quote:

Originally Posted by Malley

Strong bench brotha

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

............I'm sure it will be a while before I pick the RIGHT design.

Posted by: Stewart14

DD and Pylon...thanks guys. It's not where I want it to be, but it's getting there. I also went a little off schedule today, since I won't be able to work out tomorrow, so I squeezed this bench workout in today. Ideally, I would have liked to go 3 whole days between bench press days, but since I benched on tuesday, I only got 2 days in between, so I think it reflected in the results a bit.

I am still getting used to this Wendler high(er) rep stuff, the first few reps up to about 5 or so are strong as hell, then I just fall off the cliff strength wise, I am a low rep guy at heart. I got 265 for 10, and probably would get 315 for 5+ right now, just the way my strength is. Plus, I am teaching myself the "powerlifting bench press" as I go, so that makes it more difficult (for now) also. It's a strange groove to learn when you do it the "bodybuilder" way forever

Posted by: Double D

It definitly makes a huge difference in not getting enough days off between. I did bench work today as well and I only had 3 days in between and it definitly showed. Plus me and a few trainers got on a plyo pushup thing yesterday.

Posted by: yellowmoomba

Dude.....I give you props for staying home with two kids. I do it for about 3 hours every Saturday morning when my wife goes out for her long run. It's a frickin' madhouse!!!!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Dude.....I give you props for staying home with two kids. I do it for about 3 hours every Saturday morning when my wife goes out for her long run. It's a frickin' madhouse!!!!

Yeah, give me all the props you want, it's a disaster....I fully believe that men were not intended to watch their children all day every day, it's honestly just not something we are equipped to do. It's my own fault though, I chose to do it, I couldn't send my kids to day care, I know lots of people do it, it's just not something we wanted to do for them. It's just a HUGE sacrifice, they better appreciate this some day, that's all I have to say about it.

Posted by: Pylon

Quote:

Originally Posted by Stewart14

I hear you. I've got 2 boys (6 and 2) and love hanging out with them...for a couple of hours at a time. Alone, I mean. Us and the wife spent a week in Chicago together and had a great time. But two-on-one? I'm no match for them.

Plus, the older is starting to want to exert his independence, so I have to work to maintain alpha dog status.

Posted by: Stewart14

Aug 16

WENDLER 5-3-1 DEADLIFT DAY 2A

Deadlifts
Warmups
255 x 5
295 x 5
335 x 12

Plate Loaded Squat Machine
280 x 8
280 x 8
280 x 8

*Something unsatisfying about deadlifting a barbell with 335 pounds on it 12 times consecutively when you still have trouble moving the living room couch around, which I doubt weighs 335 pounds....Eh, oh well.

Posted by: Burner02

Quote:

Originally Posted by Stewart14

Aug 16

WENDLER 5-3-1 DEADLIFT DAY 2A

Deadlifts
Warmups
255 x 5
295 x 5
335 x 12

Plate Loaded Squat Machine
280 x 8
280 x 8
280 x 8

*Something unsatisfying about deadlifting a barbell with 335 pounds on it 12 times consecutively when you still have trouble moving the living room couch around, which I doubt weighs 335 pounds....Eh, oh well.

its all a matter of physics and leverage...and the fact that the average household couch is the heaviest and most dreaded object to move in the known universe.
you do know...that couch moving was supposed to be an olympic sport, but it was just deemd too hard. They went the decathlon instead, as it was easier.

stupid war time conditions...don't have a trap bar....I've taken a likig to DB dead lifts...much easier on the shins...but weight tops out at 100lbs...I'll be doing sets of 10 or more soon enough...

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

Deadlifts
Warmups
255 x 5
295 x 5
335 x 12

*Something unsatisfying about deadlifting a barbell with 335 pounds on it 12 times consecutively when you still have trouble moving the living room couch around, which I doubt weighs 335 pounds....Eh, oh well.

But when you're moving the couch you're not lifting it up and down 12 times and it doesn't have a convenient grip like a bar does. That's a lot of reps for that exercise. Were you able to maintain good form for all the reps?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Definitely was more reps than I wanted to do on the deadlift, but the bar kept coming up relatively easy, so I just kept going. In fact, I might have been able to do more actually, but my hamstrings really fatigued first. They were just burning and didn't want to move anymore.

I guess my form was alright throughout since I really don't have any lingering back discomfort. The way I judge my deadlifts is whether or not my back feels funky the next day or two, and my legs really feel more beat up then my back, so maybe it was pretty good form.

Posted by: Stewart14

Aug 18

WENDLER 5-3-1 BENCH PRESS DAY 2B

Bench Press
Warmups
215 x 3
250 x 3
280 x 8

Standing OH Press
140 x 7
140 x 7
140 x 7

Plate Loaded Neutral Grip Pulldowns
130 x 7
130 x 7
130 x 7

Reverse Flies
45 x 7
45 x 7
45 x 7

Hammer Curls
42.5 x 9
42.5 x 9

Posted by: Double D

280 for 8 on bench.....hum, wheres your 1rm now?

Posted by: Stewart14

Quote:

Originally Posted by Malley

280 for 8 on bench.....hum, wheres your 1rm now?

who knows, I haven't attempted a max in forever. According to the calculations, this would put me at a 350ish max, however I don't know how appropriate that is for me. Either I train for heavy singles and my lower weight rep maxes go down, or I train higher rep maxes at lower weights, and my singles go down, so it isn't linear for me.

Maybe after one more cycle I will go for a max just to see where things are.

Posted by: Stewart14

Aug 19

WENDLER 5-3-1 SQUAT DAY 2A

Squats
Warmups
210 x 5
245 x 5
275 x 10

Glute Ham Raises
BW+10 x 6
BW+10 x 6
BW+10 x 6

*Eh, going away tomorrow, so I squeezed in the squats today as opposed to tomorrow. Thought I would get at least 12, but oh well, not gonna lose sleep over it.

Posted by: Triple Threat

Going anywhere good? Is this a vacation?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Going anywhere good? Is this a vacation?

I wish it was a vacation, nah, I'm just going into the city overnight to celebrate my 5 year anniversary, 5 looooooooooooong years, lol. It will still be nice to get away from the kids for a night, even though I will probably calling home to check on them every hour since they are staying with my in-laws

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

I'm just going into the city overnight to celebrate my 5 year anniversary, 5 looooooooooooong years, lol. It will still be nice to get away from the kids for a night, even though I will probably calling home to check on them every hour since they are staying with my in-laws

Haven't they raised any kids of their own?

Enjoy the night out!

Posted by: Stewart14

Aug 21

Bench Press
135 x 8
225 x 5
315 x 1
330 x 1
330 x 1
330 x 1
330 x 1

Neutral Grip Pulldowns
130 x 8
130 x 8
130 x 8

Standing OH Press
140 x 8
140 x 8

Reverse Flies
45 x 8
45 x 8

Hammer Curls
42.5 x 8
42.5 x 8

Close Grip Bench
225 x 8
225 x 8

*Wendler's program is nice, but is real slow progression, I knew that going in, but it's pretty slow, probably real good for someone with patience which is not me. The thing is, I benched 280 x 8 last time, which estimates to around a 350 1RM, however, when I went for the first 330 rep, it was really damn slow and heavy...proof that you need to train heavy singles to get a good max, that repping out is real nice and a great test of strength, but for competition purposes, you really need to go heavy, so I think I'm gonna go back to my prilepin table based % routine for the powerlifts:
80% of max 4x4
85% of max 4x3
90% of max 4x2
95% of max 4x1
cycle through and add 5 or 10 pounds to max and repeat. accessories will stay on the same scheme for bench day, i might try to do squats and deads, gulp, on the same day, so accessories on that day might be tough

Posted by: Double D

You are just like me, I love to do alot of high rep stuff, but it doesnt equal a big bench and that in turn does not make me happy!

Posted by: Stewart14

Aug 23

Deadlifts
225 x 5
315 x 3
407.5 x 2
407.5 x 2
407.5 x 2
407.5 x 2

Neutral Grip Pulldowns
135 x 6
135 x 6
135 x 6

Reverse Flies
47.5 x 6
47.5 x 6
47.5 x 6

Hammer Curls
45 x 6
45 x 6

*Ok, I have no equipment at home to do really any leg exercises that don't involve my lower back at least a little bit, and I really want to save my back for the squats and deadlifts, so I am gonna not do anything else for legs and hit the back stuff on the lower days so I can just hit pushing stuff on the bench press days.

Now is the time I really wish I had a leg extension and a leg curl machine

Posted by: Double D

You could throw in some step ups, bulgarian squats, lunges, squat jumps, etc.........

Posted by: yellowmoomba

How about Front Squats

Posted by: Stewart14

Aug 24

Squats
245 x 6
245 x 6
245 x 6

Decline Bench Press
250 x 6
250 x 6
250 x 6

Chest Supported Rows
140 x 6
140 x 6
140 x 6

Hammer Curls
45 x 6
45 x 6
45 x 6

*I got a little discouraged from the heavy weight stuff yesterday, I am not looking forward to it again, so that was a signal in my mind that it was time to let up. Time to go for a little Akira inspired KISS workout. 3 sets, 6 reps first workout, up to 8 reps third workout, then increase the weight and go back to 6. Alternate squats, presses, rows, and curls with stiff leg deads, chins, dips, and overhead presses, every other day, etc, etc.

*Give it a week till you see something new up in here

*by the way, the new Creed song "Overcome" is fucking awesome!!

Posted by: Double D

I am not familar with KISS.

Posted by: Stewart14

Quote:

Originally Posted by Malley

I am not familar with KISS.

Keep It Simple Stupid

Posted by: Double D

awwww......

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

*Give it a week till you see something new up in here

You're welcome to join me in my high volume endeavor.

Posted by: Stewart14

Aug 26

FULLBODY

Squats
245 x 12

Standing OH Press
145 x 10

Chinups
BW+25 x 10

Dips
BW+100 x 10

Hammer Curls
45 x 10

Trap Bar Shrugs
230 x 12

SLDL
225 x 10

*Well that was certainly much easier on paper than in practice...holy shit it killed me. Plus, running around my house to 3 different areas to perform some of the exercises didn't help either....I've got most of the stuff in the basement, but I do my OH presses in my den, and my chinups in the bedroom....pain in the ass low ceilings

Posted by: Triple Threat

For a minute there, I thought I had wandered into YM's journal.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

For a minute there, I thought I had wandered into YM's journal.

well, you know you're really still in my journal when you see the big pile of puke on the floor after performing one set of each exercise for 10+ reps....

no puke in YM's journal

Posted by: Triple Threat

What kind of RIs did you use on that fullbody workout?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

What kind of RIs did you use on that fullbody workout?

2 min, sometimes more, sometimes less, I don't really care for low rest intervals, cuts my strength down and I don't like that. If I want to exercise my heart, I'll do cardio, you know?

But I'd have to guess that given my situation of being a low rep guy most of the time, that doing the higher reps has some kind of cardio benefit for me.

Posted by: yellowmoomba

Nice looking workout minus the puke

Posted by: Burner02

Quote:

Originally Posted by Stewart14

Dips
BW+100 x 10

WOW....did nobody else catch this?

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

WOW....did nobody else catch this?

I saw it .............

.......that's nothing new in here. S14 is a monster on Dips

Posted by: Stewart14

Aug 28

FULLBODY

Squats
245 x 13
Fuck this, gonna go to 10 next time like the rest of the exercises

Standing OH Press
150 x 10
That went well

Chinups
BW+30 x 10
These felt strong

Dips
BW+105 x 10
Eh, typical

Hammer Curls
47.5 x 10
Curls, whatever

Trap Bar Deadlifts
320 x 10
Might have been a little too much at the end here, my back is killing me right now.

*Sweated my ass off with this seemingly easy workout. Definitely is a silent asskicker, shit sneaks up on you by rep 7, and then it's just a gut check to get to the end.

Posted by: yellowmoomba

I like the new program (I know that is shocking

)

Posted by: Double D

Hows the cardio?

Posted by: Stewart14

Quote:

Originally Posted by Malley

Hows the cardio?

What is this cardio you speak of??

Posted by: Stewart14

Aug 29

Bench Press
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Standing OH Press
170 x 5

Tricep Pushdowns
3 sets of 8

*OK, really liked the full body workout, however, I really screwed my back up yesterday and it is hurting like a bitch today, so I think it might be in my best interests to lay off the lower body stuff, and I plan to take it down to one day per week, with 2 push and pull days around it. Gonna set it up like a pseudo 5x5 plan, with one volume day and one 5rm day. So next push day will be 1x5 bench and 5x5 oh press. Rows and chins on the pull day, plus curls. Lower body day will just be volume for now on probably the squat and maybe glute ham raises. Need to stay away from all types of deads for a while to let my back get better.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

I really screwed my back up yesterday and it is hurting like a bitch today,

I'm guessing it was the 10 rep set of DLs that you did last in that killer workout.

Rest is your friend at this point, as well as some pain reliever.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I'm guessing it was the 10 rep set of DLs that you did last in that killer workout.

Rest is your friend at this point, as well as some pain reliever.

most definitely was probably the icing on the cake, also remember a week ago I did 4 regular deadlift singles at 405, then squatted 3 times this past week, and finished off with the trap bar deads, yep I'm sure that's the rundown on why it hurts. I really have no idea what the hell I was thinking, lol....I think I totally underestimated the trap bar deads at the end, thinking they were going to be easy since they were just "easy trap bar deads".

Lots of rest in my future. Like I said, I'm gonna go with one lower body day for a few weeks and see if that helps, starting with just squats, and then hopefully after a couple weeks get back into some form of deadlift again, we'll see....

Posted by: Burner02

Hope the pain subsides, quick amigo. Nice lifts.

Posted by: yellowmoomba

Rest, Ibu and Hot tub works for me !!!

Posted by: Stewart14

Aug 30

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

Chinups
BW+50 x 5

Trap Bar Shrugs
300 x 5
300 x 5
300 x 5
300 x 5
300 x 5

Posted by: AKIRA

Quote:

Originally Posted by Stewart14

Aug 26

FULLBODY

Squats
245 x 12

Standing OH Press
145 x 10

Chinups
BW+25 x 10

Dips
BW+100 x 10

Hammer Curls
45 x 10

Trap Bar Shrugs
230 x 12

SLDL
225 x 10

*Well that was certainly much easier on paper than in practice...holy shit it killed me. Plus, running around my house to 3 different areas to perform some of the exercises didn't help either....I've got most of the stuff in the basement, but I do my OH presses in my den, and my chinups in the bedroom....pain in the ass low ceilings

For one reason and another, I thought this was funny.

Posted by: Double D

Just take an entire week off. You should come back stronger and motivated.

Posted by: Burner02

Quote:

Originally Posted by Stewart14

What is this cardio you speak of??

figured...you'd get enough 'cardio' by chasing the boys thru the house...between sets.....

Posted by: Stewart14

Aug 31

Cardio Complexes

Weight 60lbs
Rest Interval 90 sec

Sumo Deads
Bent Over Rows
Cleans
Front Squats
Push Press
Upright Rows
Back Squats

6 reps first set, 5 reps second, 4 reps third, etc, down to 1 rep

Original workout calls for romanian deads and gm's as well, but I left them out to protect my back a bit.

Posted by: Stewart14

Quote:

Originally Posted by Burner02

figured...you'd get enough 'cardio' by chasing the boys thru the house...between sets.....

you're not too far off...you should see the messed up workouts I have to perform in my house, I should film it one day, it would make for a nice reality series....

Posted by: Triple Threat

So did you get all 6 sets in for the complexes? I noticed that you added upright rows.

I find that the light weight doesn't really impact the lower back at all, so RDLs and GMs aren't a problem for me.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

So did you get all 6 sets in for the complexes? I noticed that you added upright rows.

I find that the light weight doesn't really impact the lower back at all, so RDLs and GMs aren't a problem for me.

yeah, I got all 6 rounds, it was actually fairly easy for me, and you know how deconditioned I am, so maybe I need to up the weight a bit next time. Maybe it was easy since I only did 7 exercises instead of 8?

I am going to put those two exercises back in eventually, I just want to give my back a break from that pain I got the other day....it still feels a bit funky now, so I thought good mornings with any weight might not be the best idea for now.

Posted by: Burner02

Quote:

Originally Posted by Stewart14

you're not too far off...you should see the messed up workouts I have to perform in my house, I should film it one day, it would make for a nice reality series....

I can imagine:

Posted by: yellowmoomba

I had to double check who's journal I was in when I saw "Cardio Complexes" ..... LOL

It's fun to crack on you about cardio buddy .. haha I'm sure you could do at least 100 - 125 lbs for that workout.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I had to double check who's journal I was in when I saw "Cardio Complexes" ..... LOL

It's fun to crack on you about cardio buddy .. haha I'm sure you could do at least 100 - 125 lbs for that workout.

no doubt about that 100-125, the thing is you don't want it to negatively affect your "real" weight workouts, so you can't go too nuts with the weights. I was thinking about tinkering with the rest intervals, maybe drop 5 seconds each time with a constant weight, it's still progress, and it won't kill my muscles.

Posted by: Stewart14

Sept 1

PUSH

All RIs=90 sec

Bench Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Standing OH Press
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

*Thanks to TT for the volume idea...lots of nagging little pains creeping up on me, so I thought it would be in my best interests to go a bit lighter and add some more volume to make up for the lack of heavy weights. I always seem to come back to advanced german volume training, since I remember doing it a couple years ago and feeling pretty huge on it

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

I am going to put those two exercises back in eventually, I just want to give my back a break from that pain I got the other day....it still feels a bit funky now, so I thought good mornings with any weight might not be the best idea for now.

You could always start with putting in just one of them, whichever is easier for you.

Posted by: Stewart14

Sept 2

PULL

All RIs=90 sec

Chest Supported Rows
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Chinups
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 4
BW+25 x 4

Posted by: Archangel

OMG, the Volume is INSANE!!! Hows it goin my Friend!!!

Posted by: Triple Threat

High volume is taking over the world. Run, Arch, run!

Posted by: Gazhole

10x5 is awesome! Looking good, man

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

yeah, I got all 6 rounds, it was actually fairly easy for me,

Do you think that you got anything out of the 1 and 2 rep sets? I finally made it to 2, but didn't think I was getting from it. I could have done the singles, but didn't think it was worth it.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

Good idea. Once you get to 20 sec RIs you might puke

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Do you think that you got anything out of the 1 and 2 rep sets? I finally made it to 2, but didn't think I was getting from it. I could have done the singles, but didn't think it was worth it.

you are right, the 2 and 1 rep sets were kind of pointless. I am actually about to test out a new idea....i am gonna go 4 or 5 rounds of 6 reps with the 90 seconds of rest. I'll tell you about it in about 15 minutes,,,

Posted by: Stewart14

Quote:

Originally Posted by Gazhole

10x5 is awesome! Looking good, man

well since I was hyping it up to you in that other thread, I got myself psyched up to do it again too, so here it is

Posted by: Stewart14

Quote:

Originally Posted by Archangel

OMG, the Volume is INSANE!!! Hows it goin my Friend!!!

Be very afraid of the volume Archie....be VERY afraid....

Posted by: Stewart14

Sept 3

Cardio Complex

Sumo Deads
Rows
Cleans
Front Squats
Push Press
Back Squats
Upright Rows

60lbs x 4 sets x 6 reps each exercise

*yep...keeping the 6 reps on each set is a lot harder.

Posted by: Triple Threat

That certainly makes sense. I wonder if that's better than bumping the weight.

Posted by: Stewart14

Sept 4

LEGS

RIs=90 sec

Plate Loaded Squats
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5

Sumo Stance Stiff Leg Deads
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

*well, that sucked. Semi rehab workout for my low back. Boring as all hell. not feeling all the volume anymore either, what else is new

Posted by: yellowmoomba

Rehab is never fun....Jack Daniels always helps me get over it

Posted by: Stewart14

Sept 5

Repetition Bench Press
205 x 16
205 x 14
205 x 11

Plate Loaded Lat Pulldown/Rear Laterals Superset
140 x 10/40 x 8
140 x 8/40 x 8
140 x 8/40 x 8

Side Laterals
30 x 8
30 x 8
30 x 8

Plate Loaded Pushdowns/Incline DB Curl Superset
70 x 8/40 x 8
70 x 8/40 x 8
70 x 8/40 x 8
70 x 8

Captains of Crush Gripper #1
15
15
15

Posted by: Stewart14

Sept 6

Max Effort Lower

Box Squats to parallel
Bar x 10
135 x 5
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1

Walking Lunges
50s x 16 steps
50s x 16 steps
50s x 16 steps

Dual DB Swings
30s x 10
30s x 10
30s x 10

Ab Circuit
V-ups x 10
Toe touches x 10
Hip Thrusts x 10
2 times

*Ok, box squats are pretty good for people with low back issues. Worked up to the 315 and my back felt pretty much fine, I felt the lift totally in my legs and hips and not in my back at all. The 315 is pretty weak, but it was a good day for me considering A. The condition of my back, and B. I hadn't done box squats in a while, I forgot how much different they were than regular squats.

*The ab circuit was pretty brutal, I felt like my spleen was busting out of my gut at the end

Posted by: rks1969

Haven't checked in for a while. Just wondering if you've ever actually made the 405 bench press.

Posted by: Burner02

ho-lee-crap, amigo0
looking strong in here. Looks like everybody is doing the box squats. You like them?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

Ok, box squats are pretty good for people with low back issues. Worked up to the 315 and my back felt pretty much fine, I felt the lift totally in my legs and hips and not in my back at all.

I sure hope that's the way it's supposed to be, since that's how they feel to me also.

Posted by: Stewart14

Sept 8

MAX EFFORT UPPER

Bench Press
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1
335 x 1
345 x 1

Incline Bench Press
225 x 10
225 x 10

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

DeFranco DB "Power Cleans"
30s x 6
20s x 10

Tricep Pushdowns
70 x 10
70 x 10

DB Curls
50s x 8
50s x 8

*What a messed up workout. Nothing like sucking down a stim drink prior to working out, only to have to stop 15 minutes in to feed your 4 month old daughter. Do you know what you feel like when you have to stop for 20 minutes all hopped up on caffeine and what not? Needless to say, upon resuming the workout, the rest just sucked, I didn't do half the stuff I wanted to do, but I guess I need to get used to this, this is life with 2 small kids for me for now

Posted by: Stewart14

Burner and TT...

yes I like the box squats. unfortunately for me, they seem like a completely different movement pattern than regular squats, so I really don't know how I am going to get the carryover, but maybe if I keep doing them, I will get the form down better and maybe, just maybe doing it the right way on the box will help me do it the right way free squatting.

I know I have squat issues, I got up to that 385 in the meet, but I know my form sucks. On the box, my glutes were and still are sore as hell from Sunday, which means I finally activated my glutes doing something, which is good for me, since they are never sore when I free squat, it's always either my hips, quads, or lower back.

Posted by: Double D

Nice bench big fella!

Posted by: Stewart14

Quote:

Originally Posted by Malley

Nice bench big fella!

eh, that's chump change for you right, what did you do the same weight for 5 reps today? Sheesh

Posted by: Double D

345 is alot of weight regardless who puts it up for however many reps. I am sore as shit today! How about yourself?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

What a messed up workout. Nothing like sucking down a stim drink prior to working out, only to have to stop 15 minutes in

Something similar recently happened to Burner. I've also had it happen to me.

It's really annoying having all this pent-up energy and no way to release it.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Something similar recently happened to Burner. I've also had it happen to me.

It's really annoying having all this pent-up energy and no way to release it.

top it off with the fact that I usually eat breakfast at like 8:00 and then do my workout around 11:30, so normally I am like ravaging hungry when I am done, but add in a 20 minute feeding break to that, and I was about to eat my hand off, I was so hungry.

And the worst part is, you want to keep going cause of the stimulant in you, but your belly is like eating itself, so it's a little hard to concentrate at that point

Posted by: Stewart14

Sept 9

BACK/BIs

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

Plate Loaded Pulldowns
145 x 6
145 x 6
145 x 6

DB Curls
52.5 x 6
52.5 x 6
52.5 x 6

Rear Laterals
40 x 8
40 x 8

DeFranco DB Power Cleans
20 x 10
20 x 10

*Splitting up the upper body work into a bench session and a back session. Still going to do a me bench day and a de bench day, I will use the same back day, just work up to 8 reps per set from 6 and then start over. Thought I was shortchanging my back work the other way, plus this lets me get more in on both days instead of combining stuff

Posted by: Double D

Dude your curls are strong!

Posted by: Archangel

Sweet Jesus the VOLUME is insane!!!

Excellent workouts in here my Friend!!!

Posted by: Stewart14

Quote:

Originally Posted by Malley

345 is alot of weight regardless who puts it up for however many reps. I am sore as shit today! How about yourself?

I am not sore at all in the chest area. I am thinking that's gonna change next bench day since I suspect there will be a bit more volume...

Posted by: Stewart14

Quote:

Originally Posted by Malley

Dude your curls are strong!

eh, they're alright....when I get to 65 pound dbs, then you can say they are strong!

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My Quest for 405

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