High intensity training log

[ihateschoolmt]

I just used this 1 rep max calc on my deadlifts and it said I can deadlift 367 pounds, does that sound way off to anyone else? I feel like thats about 50 pounds more than I can do. I know these things aren't perfect but damn that seems so wrong to me.Predicting One-rep Max

 

[Gazhole]

Awesome PR, dude! Your journal makes me want to try HIT again, lol

I wonder if i could implement HIT and 5/3/1

 

[ihateschoolmt]

Awesome PR, dude! Your journal makes me want to try HIT again, lol

I wonder if i could implement HIT and 5/3/1

Don't you steal my idea. I am going to do that when I gain about 20-30 more pounds.

 

[ihateschoolmt]

Bench 155x7 145x7
Pull ups bwx8 bwx6
military press smith machine (how much does that bar weigh? doesn't matter im only doing free weight presses from now on) bar+70x3 bar+50x7
Vgrip rows 120x9 140x5 super set 120x4
Incline bench 135x6

Hmm my back was fucked from deads and this workout seemed a little weak I might have to change something up. I didn't seem to make much progress on bench and my pull ups were shit.

 

[Gazhole]

Bench 155x7 145x7
Pull ups bwx8 bwx6
military press smith machine (how much does that bar weigh? doesn't matter im only doing free weight presses from now on) bar+70x3 bar+50x7
Vgrip rows 120x9 140x5 super set 120x4
Incline bench 135x6

Hmm my back was fucked from deads and this workout seemed a little weak I might have to change something up. I didn't seem to make much progress on bench and my pull ups were shit.

Another rest day maybe?

 

[omerta2010]

I always schedule dead and squat days right before a rest day.

 

[ihateschoolmt]

Ya I think that might be good. My hands hurt from deadlifting. My callus's are sore haha. I might do an 8 day split so I always have a rest in between work outs since I'm doing upper lower twice a week and I hit everything just as hard as when I was doing everything once a week.

 

[ihateschoolmt]

Oops can't edit my post anymore but I forgot to say I'm up 2 more pounds (172) today.

 

[davegmb]

Do you have a spotter with your workouts? its just i always imagined for it to work properly like Dorian Yates does it you would need a spotter and plenty of forced negatives?!

 

[ihateschoolmt]

I use a spotter for anything that I can't get out of the way of. Bench and incline bench mostly. I am not doing negatives at this point. I might use those one day if my gains slow down, but for right now I can't imagine gaining weight any faster than this. I'm getting like 2-3 pounds a week still at 6 weeks into it. I would do negs if I hit a plateau possibly.

 

[ihateschoolmt]

Took some measurements today to see progress.

1/25/2011
Height 6'1
weight 148
chest:39 (inches)
arms:12.5
forearms:?
calves:slightly under 14
legs:20
waist:~32
neck:15.5


3/11/2011
Height:6'1
weight:172
chest:42
arms:13.75
forearms:12.25
calves:15
legs:24
waist:~32
neck:16.5

I think it's fair to say I made the most progress on legs haha. Need to bring my arms up and I plan on doing a few isolation exercises now instead of zero. If that doesn't work I'm going to do a routine that revolves around arm work for a month or so, lame I know, but I got to get them to catch up. Hopefully the isolation exercises will work.

 

[Gazhole]

Amazing increases man! Thats incredible in the time frame you've done it in. Bravo

 

[davegmb]

Shit! it took me a year to gain 12lbs, thats amazing

 

[omerta2010]

Dude, 1.25" on your arms in less than 2 months even if your planning to do more isolation on them, it's still impressive.

This is going to sound dumb, but how in the hell do you get your neck to grow, my traps are responding and have grown considerably but my neck always stays the same.

 

[ihateschoolmt]

I don't know, I didn't measure my neck before I started I just know I was wearing a 15.5 inch neck in my shirts so I used that number. Honestly it might have been 16.5 the whole time haha or I just got older and it grew. That and forearms were the 2 measurements I didn't take before I started working out.

 

[ihateschoolmt]

ATF Squats 225x9 PR tie
Front squats 185x4 205x1
leg press 300x8 300x6 (used my hands a few times on these)
Cleans- form work

I must have got stuck for at least 3 seconds half way up on that last rep of squats. I racked that weight and bent over to put my shoes back on and collapsed I didn't make it back up for a few minutes haha. Some guy doing leg curls made a comment about me pushing myself too hard, HA! I am feeling a lot better about cleans now, I would have tried to do some real weight on those if I wasn't about to die from exhaustion. I'm coming up on needing to rest my CNS I'm on my 7th week now. Would it be bad to rest for a week but still work arms? Maybe I could catch them up while the rest of me is resting.

 

[ihateschoolmt]

So I put my last three days of eating into fit and I found out I am a fat bastard. I average well over 5,000 calories which is over 30x my body weight.

 

[33sun33]

Damn, you are making insane gains (your squat numbers make me jealous!) and are eating a ton of food (a good thing). Keep up the great work! As for the break, I personally prefer to have a complete week of rest for my deload (no gym time at all - even arms).

 

[omerta2010]

I've be at 300lbs in about a month if I ate that much. I'm so jealous.

Obviously doing that with just coming back is working for you. Just monitor how you look in the mirror and if you get to a point that feel your gaining more fat than muscle then just cut back a bit. Seems like your in turbo mode right now and your body is handling it, I don't know how long that could continue but hey enjoy it while your body can handle it.

 

[ihateschoolmt]

Thanks guys, I am making sure I'm not gaining much fat. I can still see the striations in my obliques and my abs very visibly. I will probably post more progress pics at 176 pounds which will be in a week or 2. I was pretty surprised how much I am eating but I refuse to force feed ever, I pretty much eat only when I am slightly hungry and it just adds up. My body just has a stupid fast metabolism I guess.

 

[ihateschoolmt]

Pull ups bw+10x9 bw+10x7
Dips bw+45x6 bw+45x5
Standing military press 75x10 85x6 haha damn I'm a pussy at those
DB rows 70x8 70x5
Machine chest press 70(each side)x10 90x7
Lat pull downs overhand 140x10 140x6

isolation movements that I will deny doing later
DB curls superset 40x3 35x4 30x4 25x5 ouch
Cable push downs superset 50x10 45x10 40x10 35x10 30x10
57.5x10 50x10 45x10 35x10

I'm really happy with my pull ups this time, and actually my whole workout. I don't know if those supersets will help my arms grow but they sure feel bigger right now haha, crazy pump even though that doesn't mean much.

There is this guy that I saw all the time 4 years ago before I quit and he's still coming now and he is still using the same weight he did 4 years ago haha. I only noticed this because he's the only guy I've ever seen doing a decent squat in that gym but he's been doing 315 for 4 fucking years I wonder why he never adds weight.

 

[JerseyDevil]

Wicked progress. You are doing great!

 

[ihateschoolmt]

Deadlifts 285x10 PR
cleans 135x1 135x2 145x0 145x0
calves extensions 5 sets 15 reps 330 pounds loaded
farmers walk 75x35seconds

Killed those deads, got more reps than I thought I was going to get. Seem to be making great strength gains. I am strong enough to do quite a bit more weight on cleans but I just couldn't hit the movement right for some reason. I got 135 pretty easy though.
I got my body fat measured at the gym it was at 8.1%. I don't know if that was accurate because it was just something I held in my hands, anyone know what that is?

 

[omerta2010]

Congrats on the PR

I'm seeing more and more people doing cleans. Do you have any good links on those?

 

[ihateschoolmt]

YouTube Video

I have been trying to do this new method. Triple extension is considered outdated now. Olympic athletes in almost all countries are doing things a little different now. There are 4 videos in this series and it explains how to do the clean with the catapult method.

 

[omerta2010]

Thanks, watched the first one and it seems really good. I'll have to check the rest out later.

 

[davegmb]

I enjoyed his little histroy lesson found it interesting, but i struggle to learn off videos. I need somebody next to me teaching a lift as technical as that.

 

[ihateschoolmt]

I hear you, I have been practicing it for a few months now. I finally added some working weight to my sets. I feel like I'm doing right at least.

 

[gtbmed]

Coach McCauley is a very good teacher and knows his stuff very well.

When I was training the lifts this fall, as the weights got heavier I found myself catapulting by default. That said not everybody catapults.

I'm not much of a puller. Some people like to say that lifters are either "pullers" or "divers". I am definitely a "diver" - I don't extend that much at the top but I really get under the bar aggressively. So for me catapulting felt much more natural.

Your progress is awesome. I'll definitely be reading to see how your training progresses.

 

[ihateschoolmt]

I do like the catapult more than triple extension, it feels more natural to me and I never could get down the triple extension anyway. I might do cleans first on it's own day eventually when I start worrying about strength more. Right now I'm still battling with looking like a stick figure. Once I get into the 3rd dimension I'll start to really work on those cleans and probably jerks too.