Beast Mode Activated!!

[PWGriffin]

Felt pretty good today.... I did some speed work and upper body accessory work. Still diggin the new program.

Push Press....8x3...135...focusing on getting the weight directly overhead. Felt great.

Weighted dips...3x8...+35...felt good...I love weighted dips, they are teh best.

BW chins..3x8...8 reps isn't too bad...hopefully I'll be able to add some weight soon...

Bent Rows...3x8..135...since I already did the chins and I really wanted to hammer form, I went pretty light, going to try and stay tight and progress slowly this time around.



Overall good workout, I got distracted with people wanting to talk and ish so it took longer than it should, but not too long.

 

[Double D]

Good solid workout after a little time those numbers will be a jumpin.

 

[PWGriffin]

Yesterdays Lower body workout...

Power Cleans 8x3...135lbs... I think I'm getting better at these, my traps are hella sore. I think it's time for a little more weight, this was stupid easy.

Snatch Grip Deadlifts 3x8....185...These were much harder than anticipated, but I really like them

Lunges (dynamic) 3x8..25's....takin it easy on these...I had to go ice skating later that night.


This workout was fun. Cleans are getting easier form wise. I bought a new under-armor shirt..I expect that to add 5-10lbs to all my lifts..

 

[CowPimp]

I bought a new under-armor shirt..I expect that to add 5-10lbs to all my lifts..

Haha!

 

[P-funk]

I had to go ice skating later that night.

 

[PWGriffin]

I had a convo with a friend who was goin with us. I was like..."how bad would it suck if you got hurt ice skating....explaining it to everyone else"...

"what happened to you?"

"figure skating accident...I was lucky this time"

 

[PWGriffin]

My boss pinched me today (7 pinch test) and it came out almost 20%bf!!!

My workout today was great...still feeling strong...

Bench Press..5x3..225...with the submaximal stuff, I'm REALLY hammering form and still didn't come close to being fatigued.

Pull ups...5x3...+20....not too bad!!! I'm getting better at the weighted stuff quickly.

Incline DB Press..3x8..75..75..80..not bad either...still not close to failure even with the 80's...just looking for slow progress on this stuff...

DB Rows...3x8..85..85..100...I just said fuck it on the last set, I wanted to move some weight. Only thing difficult about these was that my grip was failing. I feel I will have to drop these before too long for a heavier row variation...

Felt great. Could've finished sooner but I was training the girl I'm seeing at the same time...so I'd superset something and then I'd watch her and tell her what to do.

Can't WAIT until next monday!!

 

[fufu]

Nice workout, looks like some grip work will be needed!

 

[PWGriffin]

Nice workout, looks like some grip work will be needed!

Definitely...what do you recommend? I have never done any grip work in the past...(trained BBer style...only now do I actually want to be strong)

I really do want to know what you think...and how I should work it into my split.

 

[Double D]

Bar hangs, static barbell holds, farmers walk, but anything without straps will do the trick!

 

[fufu]

Definitely...what do you recommend? I have never done any grip work in the past...(trained BBer style...only now do I actually want to be strong)

I really do want to know what you think...and how I should work it into my split.

Static holds with dumb bells did me wonders and I have heard the same for others as well(not particularly on this forum). Also, weighted gorilla hangs, plate pinches, and doing deadlifts DOH(double overhand) as much as possible.

If I had to tell you exactly what to do, I would only suggest 2-3 sets of DB static holds at the end of your lower body workouts. It is good to time these so you can gauge your progress. First do like, 3 sets of holding for 30 seconds each, coming close, but not too close to failure. Then next week do 2 sets of holding to failure, try to use a weight you can hold for about a minute. I am just speaking from personal experience. Just play around with them, make sure you challenge your grip, and mix up weights and holding times. Main key IMO is really challenging your grip on everyset. I'd only do them once a week as well because you grip gets used ALOT in most movements.

 

[PWGriffin]

Todays workout...

Squats..5x3..280...hard, but it felt the same as 265 lol. My conclusion?...SQUATS ARE HARD. We will see exactly how hard they are next week indeed....

Bulgarian Split Squat...3x8...35's...these were way easier this week, next week, I will definitely feel comfortable upping the weight, perhaps significantly. I think I've just found my balance so now I will really be able to bring the heat...

One Legged HyperExtensions...3x12...25lbs...These were GREAT, I really like the one legged version. First time I've done these.



Ok, so I dropped the RDL's from this day. I want to really focus on my squat, and I already do snatch grip deadlifts at the end of the week. I feel squats really just fry everything from the waist down, so no need for the second heavy exercise...I just moved on to accessory work. Since dropping the RDL's I really feel like I wasn't so exhausted and zapped...which IMO will lead to greater gains in my main lifts. We will see though.

 

[fufu]

For me, unracking the weight powerfully always helps me mentally for a set of heavy squats.

 

[PWGriffin]

For me, unracking the weight powerfully always helps me mentally for a set of heavy squats.

Yeah, I definitely think I defeat myself mentally on squats alot of times.

 

[AKIRA]

Todays workout...

Squats..5x3..280...hard, but it felt the same as 265 lol. My conclusion?...SQUATS ARE HARD. We will see exactly how hard they are next week indeed....

Bulgarian Split Squat...3x8...35's...these were way easier this week, next week, I will definitely feel comfortable upping the weight, perhaps significantly. I think I've just found my balance so now I will really be able to bring the heat...

One Legged HyperExtensions...3x12...25lbs...These were GREAT, I really like the one legged version. First time I've done these.


Ok, so I dropped the RDL's from this day. I want to really focus on my squat, and I already do snatch grip deadlifts at the end of the week. I feel squats really just fry everything from the waist down, so no need for the second heavy exercise...I just moved on to accessory work. Since dropping the RDL's I really feel like I wasn't so exhausted and zapped...which IMO will lead to greater gains in my main lifts. We will see though.

First time Ive heard about those! What do those look like?

And why the fuck do I always forget what bulgarian squats look like! Is it when you step up?

 

[AKIRA]

My boss pinched me today (7 pinch test) and it came out almost 20%bf!!!

My workout today was great...still feeling strong...

Bench Press..5x3..225...with the submaximal stuff, I'm REALLY hammering form and still didn't come close to being fatigued.

Pull ups...5x3...+20....not too bad!!! I'm getting better at the weighted stuff quickly.

Incline DB Press..3x8..75..75..80..not bad either...still not close to failure even with the 80's...just looking for slow progress on this stuff...

DB Rows...3x8..85..85..100...I just said fuck it on the last set, I wanted to move some weight. Only thing difficult about these was that my grip was failing. I feel I will have to drop these before too long for a heavier row variation...

Felt great. Could've finished sooner but I was training the girl I'm seeing at the same time...so I'd superset something and then I'd watch her and tell her what to do.

Can't WAIT until next monday!!

Hah! Our workouts are similiar.. well, no, the exercises are. And the first time I got a caliper testing it came up to 20%. I really couldnt fucking understand it.

With the 5 sets that you did on the first movements, what are your RIs?

My grip sucks too when it comes to rows, but its nothing compared to weighted pull ups, which I see is coming in..

Oh and if I might ask, how is it training a girl youre screwing? I thought about it with mine, but even she said it was a bad idea. Something about not taking shit seriously. I can see the reasoning behind it too...

 

[PWGriffin]

First time Ive heard about those! What do those look like?

And why the fuck do I always forget what bulgarian squats look like! Is it when you step up?

1 legged hypers...just put a leg up and behind the pad that would normally hold you in place

Bulgarian split squat is just a split squat where the back leg is elevated.

 

[AKIRA]

GOD DAMMIT! Thats it!

 

[PWGriffin]

Hah! Our workouts are similiar.. well, no, the exercises are. And the first time I got a caliper testing it came up to 20%. I really couldnt fucking understand it.

With the 5 sets that you did on the first movements, what are your RIs?

My grip sucks too when it comes to rows, but its nothing compared to weighted pull ups, which I see is coming in..

Oh and if I might ask, how is it training a girl youre screwing? I thought about it with mine, but even she said it was a bad idea. Something about not taking shit seriously. I can see the reasoning behind it too...

double post!! heh.

I don't really time them right now, but pretty short, around two minutes or so. With the accessory work I do alternating sets with pretty short resting intervals....I can get done quickly nowadays.

My grip only really sucks with the dumbell rows for some reason. I haven't done them since I stopped using straps however, so that may have something to do with it.

Um...well..we're not actually sleeping together yet... But it wasn't bad at all. She has goals she wants to see met and she knows I know my shit. I worked out at the same time so it was more like we were working out together...she said it wasn't weird at all. I couldn't be with someone who wasn't at least somewhat fitness minded.

I forgot to mention she is pretty fucking strong for a girl who had her first day in the gym in a long time....she could incline dumbell press the 30's for more than 10 reps first try!!! I was like ..dayum...wtf. I train ladies that don't press more than 12's who've been with my studio for a year or some shit like that.

She was fucking sore today though

 

[AKIRA]

double post!! heh.

I don't really time them right now, but pretty short, around two minutes or so. With the accessory work I do alternating sets with pretty short resting intervals....I can get done quickly nowadays.

My grip only really sucks with the dumbell rows for some reason. I haven't done them since I stopped using straps however, so that may have something to do with it.

Um...well..we're not actually sleeping together yet... But it wasn't bad at all. She has goals she wants to see met and she knows I know my shit. I worked out at the same time so it was more like we were working out together...she said it wasn't weird at all. I couldn't be with someone who wasn't at least somewhat fitness minded.

Heh, that brings me back to a thread I think I made in Open Chat....and it comes up with every girl I date now.

2 min when you do 5 sets? 225 heavy for you? Forgive me, Ive only read you last page as of now.

 

[PWGriffin]

Heh, that brings me back to a thread I think I made in Open Chat....and it comes up with every girl I date now.

2 min when you do 5 sets? 225 heavy for you? Forgive me, Ive only read you last page as of now.

My max last tested was 265. As I said, I don't really time my resting intervals....I know I need to, but this was kinduva fucked up workout....I had to train someone doing a different workout while I was working out and alternating exercises.

 

[fufu]

Yeah, I definitely think I defeat myself mentally on squats alot of times.

Doing the movement often helps with confidence, I found.

 

[PWGriffin]

12/07

BW: 196ish (been eating like shit the last two days but that's about to stop)

DE: upper

Split Jerk: 8x3..135...same weight as last week, I wanted to try the split jerk instead of the regular push press...I LOVED it. I think it will really help...learning how to move my entire body at the same time. Definite increase in power and speed. Closer to the end of the month I may try a little more weight, but again this is speed work, it's sposed to be low intensity work.

Weighted Dips: 3x8..+40lbs. Still love the dips, I used the same weight as last week, but definitely noticed it was easier, I will try more weight in the near future.

Chin ups: 3x8,8,6. These are getting better I promise, but I was more strict this week on these, trying not to "kip" my weight up...I will get better at these in no time!!

Bent Rows: 3x8...135,135, 145...this is less weight than I am used to moving on this exercise, but I took the start of my new program as an opportunity to drop the weight a little and REALLY hammer form. I was very strict with 135 and still felt comfortable with 145 and form was still spot on. I've done as much as 195 or 205 with this exercise in the past, but not without a little body english.



Workout was solid, I felt great, I love my new program...it's awesome-O-4000!~!

 

[P-funk]

what does your form look like on the split jerk with regard to:

a) foot placement (both front and back foot)
b) leg alignment
c) bar placement towards the end of the lift

 

[PWGriffin]

what does your form look like on the split jerk with regard to:

a) foot placement (both front and back foot)
b) leg alignment
c) bar placement towards the end of the lift

Do you have any pics or links to vids that I could compare to??

A)I start with feet about hip width or slightly wider...I go forward with my left foot...(should I switch this up?) Be more specific and I can better answer your question, sorry...

B) Be more specific....sorry again lol

C) I'm getting the bar all the way over my head...directly above..

 

[P-funk]

Do you have any pics or links to vids that I could compare to??

A)I start with feet about hip width or slightly wider...I go forward with my left foot...(should I switch this up?) Be more specific and I can better answer your question, sorry...

B) Be more specific....sorry again lol

C) I'm getting the bar all the way over my head...directly above..

what foot you split forward with is completley up to you.

make sure that you try to get your back toe angled slightly inward (heel should be off the ground), weight distrubuted evenly between the to legs. when you dip and then throw the bar off your chest, once it gets to its highest point, really drive yourself under it, limit leaning backwards. When you recover, always step your front foot back (half way), and then your back foot forward (and they meet in the middle).

 

[AKIRA]

Yeah, I cant picture a split jerk either.

Oh and good thinking on preventing "kip" movements.

 

[PWGriffin]

what foot you split forward with is completley up to you.

make sure that you try to get your back toe angled slightly inward (heel should be off the ground), weight distrubuted evenly between the to legs. when you dip and then throw the bar off your chest, once it gets to its highest point, really drive yourself under it, limit leaning backwards. When you recover, always step your front foot back (half way), and then your back foot forward (and they meet in the middle).

I think I'm doing ok for a beginner with it. I need to work on getting MORE under it...thank you for making me aware of weight distribution between front and back leg...and I did not know that my back toe should angle inward slightly, although my heel is off the ground...I don't think I lean backwards much at all...and I pull one foot back half way and the other up...

Overall...I'm pretty good at learning new movements...I move pretty well.

 

[PWGriffin]

12-09

BW: 193ish, down a little...yay.

Stretch, foam roll, core activation, shoulder stability work, dynamic warm up.

DE: lower

Power Cleans..5x3..135..3x3..145..felt really comfortable upping the weight. Once I REALLY get the form down, I will be able to pull much more...this is still very easy.

Snatch Grip Deadlifts...3x8..185...Still feeling good, not too hard either. I'm getting better at not going balls out on all my lifts, I will take progress slowly on these new lifts. I need to work on flexability for this lift though. My back tends to round unless I get REALLY low and in that position I feel REALLY tight.

Dynamic Lunges..3x8..30's...still taking it easy on these. I've done sets of 5 with as much as 80's before but I want to slowly work the weight back up on the new program. I can't decide whether to stick with 8 rep sets or bump it up to 12 on the lunges. For now I'll stay at 8...it's my new favorite number.

Static Stretch

Good workout today...knee still feelin a little shitty but it doesn't affect the workouts yet...

next week I unload...

 

[P-funk]

what are dynamic lunges?