JailHouse

I'm pretty close to were I wanna be in strength. I wanna Bench 225, deadlift 315, and squat 275. I also wanna be able to run 4 miles straght by the end of summer, its still cold out side so I'm waiting toward the end of May to start that goal. currently my lifts are bench 205, dead 295, squat 255.

I dont have a real physique goal. I recently got off a cut and did good, I got down to 163pds at the lowest. Right now I'm floating around 170-173pds @ 10%ish BF most of the time. I'm eating around mantince level for my cals. I'm also gunna start taking creatine monohydrate at the end of May if that means any thing.

Jailhouse Journal

Built

Ah, you're a bit more of a generalist than a powerlifter or a bodybuilder. Excellent. So am I.

You can start building your endurance base and heart stroke now, with very little effort.

Have you read my cardio article? If you scroll to the end, there's a sample month integrated right into this lifting split. You can pick and choose among the modalities, but I'd highly recommend the hill repeats to build your heart stroke up very quickly. I think you'll be amazed at how quickly your work capacity comes up with this.

JailHouse

Generalist would be a good way to put it. I like to mix things up often, it keeps things fun. I usually to 15-20 min of cardio at the end of my work outs. I'm gunna look thru that cardio article tonight, thanks B!

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JailHouse

DECLINE BB BENCH PRESS
135X5
185X2
205X1
210X2 PR
210X2
195X4

RACK DEADS (PINS @ BOTTOM OF KNEES)
135X5
225X5
315X5 PR
315X2
225X4

DECLINE SIT UPS
BW+25
10, 10, 10

INCLINE DB PRESS
70sX 7, 5, 4, 3

ONE ARM DB ROWS
50s LEFT AND RIGHT X 5, 5, 5, 5

SEATED CALF RAISE 10 SEC PAUSE AT BOTTOM AND TOP
90X 10, 10, 9

I should be able to pull 315 from off the floor easy next time I try. Grip is keeping up with no problems.
This is a awesome program. Its easy to move from set to set with out worn muscles.

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goob

Lookin real strong JH. Great deads!!

JailHouse

For tomorrow I was thinking about doing this

1st
BB back squats

2nd
BB hack squat old school style

3rd
skull crushers

4th
db deadlifts

5th
db OH ext.

Built??

Jailhouse Journal

JailHouse

Thanks goob!

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Built

I'm so glad you're liking this workout! I find the same thing - work capacity remains high since you can so easily alternate between push and pull

Now, for the next workout, how about this:

1st
BB back squats 5x5

2nd
BB hack squat old school style 3x8 **note to self, gotta try these again soon

3rd
skull crushers 3-5x5

4th
db deadlifts **How about split squats here? Or walking lunges? 3x8-12 per leg

5th
db OH ext. 3x8

JailHouse

I was thinking of doing these cuz I haven't done them in a LONG time.

+1 for another real hack squat fan!

Just out of curiosity how are your culinary skills B??

Jailhouse Journal

Built

I like the old-school, ghetto moves. Oly bar corner presses, rack pulls, T-bars, Pendlays, bench dips, hacks... ahhh the good stuff never changes.

My culinary skills are outstanding. <-note obvious lack of humility

Why do you ask?

JailHouse

cuz you looked riped as hell in the avatar. That is you right?
I wish I could cook a half way decent tasting meal, I pretty much gave up eating for taste lol.

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Built

That is indeed me. It's me in my profile pic too.

And thanks!

I still don't see the connection between being ripped and culinary skills. Humour me?

nadirmg

if culinary skills are related to being ripped i should be looking waaaay better than i do now. my cooking is damn good. maybe pride goes with being a good cook, yea, built?

w/o log
5'5" - currently bulking - 143lb on 5/02
weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal III: +25 x 5 x 5

JailHouse

I guess there is no connection. But instead of running to subway or something you could cook at tasty healthy balanced meal. Ive never been able to get my bf that low to be able to see abs like that.
You look amazing in your pics. got any more??

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JailHouse

I found some of your pics on your home page.
Damn your the definition of defined Do you compete?

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Built

Thank you! <blushes>

No, never competed.

Nothing against it, but really, isn't competing all about focusing your life around your training and diet for months on end, only to get on stage for ninety seconds?

I mean, all that work, for a minute and a half - of VANITY?



Sorry. I'm pretty much vain ALL the time. A minute and a half just doesn't have enough pull for me.

Seriously, thank you. I never quite managed to get the legs ripped up. If I can manage that, I'll consider getting dressed for the big dance. Might be kinda cool to experience that, even just once.

JailHouse

I think you should and make a journal for your prep so we can steal your work outs lol. You really do look alot better than alot of the competitors Ive seen.

Jailhouse Journal

JailHouse

BB Back squats
225x5
225x4
205x5
205x5
205x5

Hack squats
140x8
140x8
140x8

skull crushers
75x5
75x5
75x5
75x5
75x5

Walking DB lunges with 35s
Lost count. These were way harder than I thought they would be

OH DB EXT
35x8
45x8
50x8

The squats were tuff. This was a hard session, thats the last time I listen to you Built lol.

Jailhouse Journal

Built

Thanks jailhouse!

RE the workouts, well, you're documenting the same process I use.

So are a few people on here. I'll be interested to see how my little victims fare... <muahahahahahahahahaha!>

PS you saying you're getting your ass whupped by a tiny, leetle gurl?

<giggles>

JailHouse

Ok for tomorrow I was thinking like this

1st
seated BB OHP

2nd
wighted pull ups

3rd
wighted dips

4th
db shrugs

5th
front squats

ABS
hanging leg raises

Calfs
standing calf machine?

????

Jailhouse Journal

JailHouse

LMAO! the only reason would be cuz I would let you! hahah

Jailhouse Journal

Built

This is meant to be vertical push pull day, right?

You will need roughly the following:
Heavy 5x5 shoulder
higher rep 3x8 shoulder

Heavy 5x5 chins
higher rep 3x8 lat work

abs and calves

PS meant to say: walking lunges are humbling. Try using a barbell so your hands don't feel like falling off toward the end - although that IS excellent grip conditioning if you're so inclined. I do mine with a 95-lb barbell when I do 'em.

JailHouse

ya I know I was joking, you would beat me tho. I need to start doing lunges.

Jailhouse Journal

nadirmg

she's a tough taskmaster, isn't she?
and her most fearsome weapon is ridicule.

but results speak for themselves.

w/o log
5'5" - currently bulking - 143lb on 5/02
weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal III: +25 x 5 x 5

the other half

good looking workout, but man is your ass going to hurt. i hope you have a rope hanging from the ceiling in the bathroom so that you can get yourself up and down off the shitter.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Brutus_G

Good work JH! Im on the get ripped and strong wagon right now cant wait till i can get big again.

"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden