My Quest for 405

Stewart14 · 07-28-2009, 12:19 PM

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.

Triple Threat · 07-29-2009, 11:12 AM

Did you get anything from using the 1-Andro?

Stewart14 · 07-30-2009, 12:48 PM

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

Stewart14 · 07-30-2009, 12:51 PM

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.

Stewart14 · 08-01-2009, 04:31 PM

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.

Burner02 · 08-02-2009, 08:45 AM

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...

Triple Threat · 08-03-2009, 11:22 AM

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.

Stewart14 · 08-03-2009, 11:34 AM

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

yellowmoomba · 08-03-2009, 06:52 PM

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.

Stewart14 · 08-04-2009, 02:53 PM

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

Stewart14 · 08-04-2009, 02:53 PM

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

yellowmoomba · 08-04-2009, 06:35 PM

Quote:

Originally Posted by Stewart14

yeah, you and me both

Double D · 08-05-2009, 11:30 AM

Quote:

Originally Posted by Stewart14

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.

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.

Stewart14 · 08-06-2009, 12:30 PM

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

Stewart14 · 08-08-2009, 12:07 PM

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

Stewart14 · 08-09-2009, 12:45 PM

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.

Double D · 08-09-2009, 08:49 PM

STRONG deads, much stronger than mine.

yellowmoomba · 08-10-2009, 10:09 AM

My vote is "conditioning"...

Stewart14 · 08-10-2009, 11:48 AM

Quote:

Originally Posted by Malley

STRONG deads, much stronger than mine.

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

Stewart14 · 08-10-2009, 11:50 AM

Quote:

Originally Posted by yellowmoomba

My vote is "conditioning"...

Do I have to come to MI and

you with your own blast straps??

Double D · 08-10-2009, 11:55 AM

Quote:

Originally Posted by Stewart14

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

Duh

yellowmoomba · 08-10-2009, 01:53 PM

Quote:

Originally Posted by Stewart14

Do I have to come to MI and

you with your own blast straps??

You couldn't catch me

Stewart14 · 08-10-2009, 02:07 PM

Quote:

Originally Posted by yellowmoomba

You couldn't catch me

ah, I see what you did there...

Stewart14 · 08-11-2009, 11:52 AM

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

Burner02 · 08-13-2009, 08:44 AM

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

Pylon · 08-13-2009, 10:00 AM

Nice work indeed!

Stewart14 · 08-13-2009, 11:58 AM

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

Stewart14 · 08-13-2009, 12:02 PM

Quote:

Originally Posted by Pylon

Nice work indeed!

thanks Py!

Stewart14 · 08-13-2009, 12:49 PM

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.

Double D · 08-13-2009, 01:35 PM

Right on, your squat is coming along nicely.

07-28-2009, 12:19 PM	#1471
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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. http://futuretrainer.blogspot.com/ --My new blog!!

07-30-2009, 12:48 PM	#1473
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

08-01-2009, 04:31 PM	#1475
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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. http://futuretrainer.blogspot.com/ --My new blog!!

08-02-2009, 08:45 AM	#1476
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	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... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-03-2009, 11:34 AM	#1478
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

07-29-2009, 11:12 AM	#1472
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Did you get anything from using the 1-Andro?

08-03-2009, 06:52 PM	#1479
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	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. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

08-04-2009, 02:53 PM	#1480
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

08-06-2009, 12:30 PM	#1484
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

08-08-2009, 12:07 PM	#1485
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

08-09-2009, 12:45 PM	#1486
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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. http://futuretrainer.blogspot.com/ --My new blog!!

08-09-2009, 08:49 PM	#1487
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	STRONG deads, much stronger than mine.

08-10-2009, 10:09 AM	#1488
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	My vote is "conditioning"... http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

08-11-2009, 11:52 AM	#1494
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

08-13-2009, 08:44 AM	#1495
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	...and that fact that you do those w/out a spotter....you da man! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-13-2009, 10:00 AM	#1496
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Nice work indeed! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

08-13-2009, 12:49 PM	#1499
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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. http://futuretrainer.blogspot.com/ --My new blog!!

08-13-2009, 01:35 PM	#1500
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Right on, your squat is coming along nicely.

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