Finally... I made my journal - time to bulk0rZ

Seanp156 · 11-30-2006, 11:17 AM

Yeah... When I got mine tested using that method it was like 8.9% BF... Lawl. I think you really need 9-site or higher to get much accuracy with calipers... Even then, many people usually do it 3 times then average it. Not like you really need to be concerned with BF% anyway though.

AndrewSS · 11-30-2006, 12:46 PM

true story...

welp, time to get the steak and titties and carrots going...

AndrewSS · 11-30-2006, 10:28 PM

Lower 1: Week A: 11/30/06

Squoots: 8x3 - 5RM - 75RI
185lbs used (PR, I barely made it on my last 2 sets)

SLDL: 8x3 - 5RM - 75RI
165lbs used for 1 set, 175lbs used for the rest

Leg press: 4x10 - 12RM - 45RI
230lbs used

Ab work circuit of 5 different sets (leg lifts, crunches, decline situp)

Rotator Cuff work (4 sets)

Stretch

Seanp156 · 11-30-2006, 10:40 PM

Gut vwerk. Finally getting to 185 on sqooots doth good. SLDL looks good too... I think it's weird how 4x6 and 8x3 numbers can be so close.

AndrewSS · 11-30-2006, 10:41 PM

true story, I am wanna figure out what my real 1RM's are for my bench, squat, and deadlift... probably will over christmas break try to see what I can do.

Seanp156 · 11-30-2006, 10:53 PM

Quote:

Originally Posted by AndrewSS

true story, I am wanna figure out what my real 1RM's are for my bench, squat, and deadlift... probably will over christmas break try to see what I can do.

I can spot if need be... Are you going to get a winter pass? I'm not sure what the deal is on it, I forgot to ask tonight. My guesses would be 155-165 bench, 225 squat, 255-265 deadlift based on what I've seen you do in your journal.

AndrewSS · 12-01-2006, 01:06 AM

^ I would be purty happy if I made those numbers... I do plan on getting the winter pass, hopefully the pricing is purty gut.

AndrewSS · 12-01-2006, 07:08 PM

Upper 2: Week A: 12/1/06

DB Incline bench press: 8x3 - 5RM - 75RI
55lbs used (PR)

BB Rows: 8x3 - 5RM - 75RI
120lbs used

Dips: 4x10 - 12RM - 45RI
BW used (8 reps on 3rd set, 7 reps on last set)

Speed benching: 8x3 - 45RI
75lbs used

Seanp156 · 12-01-2006, 08:18 PM

Nice vwerk.

fufu · 12-01-2006, 08:46 PM

Good stuff, lawl, nice avatar.

AndrewSS · 12-02-2006, 07:03 PM

gracias, I am glad to see positive posts here...

Seanp156 · 12-02-2006, 07:35 PM

Andrew, I expect when you get back for winter break, you have a mullet... I also expect you keep it the entire winter break and go paintballing with it.

fufu · 12-02-2006, 09:48 PM

nice squat PR.

AndrewSS · 12-03-2006, 01:47 AM

Quote:

Originally Posted by Seanp156

Andrew, I expect when you get back for winter break, you have a mullet... I also expect you keep it the entire winter break and go paintballing with it.

WELL, im workin on it...

AndrewSS · 12-03-2006, 01:48 AM

Quote:

Originally Posted by fufu

nice squat PR.

thanks, and DOMS is in full effect still...

Seanp156 · 12-03-2006, 10:34 AM

Quote:

Originally Posted by AndrewSS

thanks, and DOMS is in full effect still...

Niiiiicccccceee. Nothing like some good ole DOMS.

Malley · 12-03-2006, 05:21 PM

Do you like speed benching?
Do you feel like you are getting anything out of it?

Sorry for all the questions, but I just stopped doing them. I feel like I get more out of rep work. Only reason I ask is because everyone has a different opinion.

Seanp156 · 12-03-2006, 05:25 PM

He just started doing speed benches... I just showed them to him last time he was in town... My guess is he hasn't done them enough to tell yet...

I think they can be useful to get used to pushing with everything you've got no matter what weight you're using, but once you grasp that concept, they can lose their effectiveness... I don't do them anymore either.

Malley · 12-03-2006, 05:26 PM

They are very hard on my joints.

Seanp156 · 12-03-2006, 05:28 PM

Hrmm... Didn't both me

. Of course, I've never gone higher than 135lbs on them since that's ~60% of my 1RM... Don't want to use much above that for speed work.

Malley · 12-03-2006, 05:40 PM

I think I use about 190-200. Didnt bother me at first, but started to so I just cut em out.

AndrewSS · 12-03-2006, 07:33 PM

Quote:

Originally Posted by Double D

Do you like speed benching?
Do you feel like you are getting anything out of it?

Sorry for all the questions, but I just stopped doing them. I feel like I get more out of rep work. Only reason I ask is because everyone has a different opinion.

Like sean said, I just started doing them... I am hoping to get away from my flat bench plateau... Fufu recommended these as something that he thought helped. I also plan to either get switch my week B or C for a weight that focuses on heavier weight particularly for my flat benching.

Any ideas there, sean since you gave me the basic layout of my routine right now, I wonder how I should adjust it...

Malley · 12-03-2006, 07:34 PM

What does your routine look like right now?

AndrewSS · 12-03-2006, 07:41 PM

First # = sets
Second # = reps

Upper 1

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

BB Flat bench (almost 50% of the time I adjust to DB)

Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Some sort of Row (switch DB/t-bar rows)

Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Skull Crushers
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Lower 1

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Leg Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Decline Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Upper 2

DB Incline Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

BB Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 6x3 @ 5RM – 60sec RI

Shoulder work/Speed benching
Week A: 4x3 @ 4RM – 90sec RI
Week B: 5x6 @ 8RM – 75sec RI
Week C: 3x1-3 @ 1-4RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Lower 2

Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 5x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Front Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Then I throw in abs work and rotator cuff work several times over the week.

Malley · 12-03-2006, 07:48 PM

Looks like a very solid routine to me, how long you been doing this one?

Personally as far as speed benching goes, I dislike it. I dont think it helps all that much with your overall max. I think a ton of back work along with incorporating some DB bench and some 3rm and 1rm lifts in there like westside does will do the trick. I am simply not a fan of speed benching. Very hard on my joints (like I have said multiple times). I do like your routine however. I would go as heavy as you possibly could on rows, even if you do sacrifice a little form, I have seen tremendous development in my back since I started doing that.

AndrewSS · 12-03-2006, 10:09 PM

^ Hrmmm... not sure, 1-2 months now... I believe

Lower 2: Week A: 12/3/06

Deadlifts: 8x3 - 5rm - 75RI
215lbs used (I usually worry about my deadlift form, I wish I could tell if I am rounding my back here... but these felt pretty good)

Front squats: 7x4 - 7rm - 60RI
125lbs used (just starting to get used to these, I adjusted the rep/sets for this one)

Hyper extensions: 4x10 - 12rm - 45RI
25lbs used (couldnt get to the last set)

It sucked, they really started shutting lights off and crap and I couldnt finish... I had one more set of hyper exts, and wanted to do RC/abs work

Malley · 12-03-2006, 10:11 PM

Do they not have mirrors where you workout?

11-30-2006, 11:17 AM	#391
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Yeah... When I got mine tested using that method it was like 8.9% BF... Lawl. I think you really need 9-site or higher to get much accuracy with calipers... Even then, many people usually do it 3 times then average it. Not like you really need to be concerned with BF% anyway though.
	My Journal

11-30-2006, 12:46 PM	#392
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	true story... welp, time to get the steak and titties and carrots going...
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-30-2006, 10:28 PM	#393
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Lower 1: Week A: 11/30/06 Squoots: 8x3 - 5RM - 75RI 185lbs used (PR, I barely made it on my last 2 sets) SLDL: 8x3 - 5RM - 75RI 165lbs used for 1 set, 175lbs used for the rest Leg press: 4x10 - 12RM - 45RI 230lbs used Ab work circuit of 5 different sets (leg lifts, crunches, decline situp) Rotator Cuff work (4 sets) Stretch
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-30-2006, 10:40 PM	#394
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Gut vwerk. Finally getting to 185 on sqooots doth good. SLDL looks good too... I think it's weird how 4x6 and 8x3 numbers can be so close.
	My Journal

11-30-2006, 10:41 PM	#395
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	true story, I am wanna figure out what my real 1RM's are for my bench, squat, and deadlift... probably will over christmas break try to see what I can do.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

12-01-2006, 01:06 AM	#397
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	^ I would be purty happy if I made those numbers... I do plan on getting the winter pass, hopefully the pricing is purty gut.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

12-01-2006, 07:08 PM	#398
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Upper 2: Week A: 12/1/06 DB Incline bench press: 8x3 - 5RM - 75RI 55lbs used (PR) BB Rows: 8x3 - 5RM - 75RI 120lbs used Dips: 4x10 - 12RM - 45RI BW used (8 reps on 3rd set, 7 reps on last set) Speed benching: 8x3 - 45RI 75lbs used
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

12-01-2006, 08:18 PM	#399
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Nice vwerk.
	My Journal

12-01-2006, 08:46 PM	#400
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,490 Photos: 7	Good stuff, lawl, nice avatar.
	fufu's 1337 Journal Your diet will set you free.

12-02-2006, 07:03 PM	#401
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	gracias, I am glad to see positive posts here...
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

12-02-2006, 07:35 PM	#402
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Andrew, I expect when you get back for winter break, you have a mullet... I also expect you keep it the entire winter break and go paintballing with it.
	My Journal

12-02-2006, 09:48 PM	#403
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,490 Photos: 7	nice squat PR.
	fufu's 1337 Journal Your diet will set you free.

12-03-2006, 05:21 PM	#407
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	Do you like speed benching? Do you feel like you are getting anything out of it? Sorry for all the questions, but I just stopped doing them. I feel like I get more out of rep work. Only reason I ask is because everyone has a different opinion.
	www.crossfit.com

12-03-2006, 05:25 PM	#408
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	He just started doing speed benches... I just showed them to him last time he was in town... My guess is he hasn't done them enough to tell yet... I think they can be useful to get used to pushing with everything you've got no matter what weight you're using, but once you grasp that concept, they can lose their effectiveness... I don't do them anymore either.
	My Journal

12-03-2006, 05:26 PM	#409
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	They are very hard on my joints.
	www.crossfit.com

12-03-2006, 05:28 PM	#410
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Hrmm... Didn't both me . Of course, I've never gone higher than 135lbs on them since that's ~60% of my 1RM... Don't want to use much above that for speed work.
	My Journal

12-03-2006, 05:40 PM	#411
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	I think I use about 190-200. Didnt bother me at first, but started to so I just cut em out.
	www.crossfit.com

12-03-2006, 07:34 PM	#413
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	What does your routine look like right now?
	www.crossfit.com

12-03-2006, 07:41 PM	#414
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	First # = sets Second # = reps Upper 1 Overhead Press Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Chinups Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI BB Flat bench (almost 50% of the time I adjust to DB) Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Some sort of Row (switch DB/t-bar rows) Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Skull Crushers Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Lower 1 Squats Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI SLDLs Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Leg Press Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Decline Situps Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Upper 2 DB Incline Bench Press Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI BB Rows Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Dips Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 6x3 @ 5RM – 60sec RI Shoulder work/Speed benching Week A: 4x3 @ 4RM – 90sec RI Week B: 5x6 @ 8RM – 75sec RI Week C: 3x1-3 @ 1-4RM – 60sec RI Pulldowns Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Lower 2 Deadlifts Week A: 8x3 @ 5RM - 75sec RI Week B: 5x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Front Squats Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Hyperextensions Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Then I throw in abs work and rotator cuff work several times over the week.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

12-03-2006, 07:48 PM	#415
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	Looks like a very solid routine to me, how long you been doing this one? Personally as far as speed benching goes, I dislike it. I dont think it helps all that much with your overall max. I think a ton of back work along with incorporating some DB bench and some 3rm and 1rm lifts in there like westside does will do the trick. I am simply not a fan of speed benching. Very hard on my joints (like I have said multiple times). I do like your routine however. I would go as heavy as you possibly could on rows, even if you do sacrifice a little form, I have seen tremendous development in my back since I started doing that.
	www.crossfit.com

12-03-2006, 10:09 PM	#416
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	^ Hrmmm... not sure, 1-2 months now... I believe Lower 2: Week A: 12/3/06 Deadlifts: 8x3 - 5rm - 75RI 215lbs used (I usually worry about my deadlift form, I wish I could tell if I am rounding my back here... but these felt pretty good) Front squats: 7x4 - 7rm - 60RI 125lbs used (just starting to get used to these, I adjusted the rep/sets for this one) Hyper extensions: 4x10 - 12rm - 45RI 25lbs used (couldnt get to the last set) It sucked, they really started shutting lights off and crap and I couldnt finish... I had one more set of hyper exts, and wanted to do RC/abs work Last edited by AndrewSS : 12-03-2006 at 10:22 PM.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

12-03-2006, 10:11 PM	#417
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	Do they not have mirrors where you workout?
	www.crossfit.com