the other half
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great job on the PR'S. i only get to see those once in a great while, but they do still sneak up on me.
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- Thread starter ihateschoolmt
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Deadlifts 295x3 315x4 PR sort of
Cleans 145x3 155x0 155x0 155x1 PR
Farmers walks 75x35secs 75x20 seconds
That is the first time I've done anything with more than 300 pounds, and it feels nice to have 3 plates on the bar. I probably could have gotten 5 but my grip started slipping. The 1 rep max calc says I should have been able to get 7 if I can do 285x10 but that doesn't seem right to me. I am not as good in the lower rep range anyways so I see it as a PR. My rest week starts now. I am going to do arms on my off week but that's all so the next few work outs will look really different and lame.
Cleans 145x3 155x0 155x0 155x1 PR
Farmers walks 75x35secs 75x20 seconds
That is the first time I've done anything with more than 300 pounds, and it feels nice to have 3 plates on the bar. I probably could have gotten 5 but my grip started slipping. The 1 rep max calc says I should have been able to get 7 if I can do 285x10 but that doesn't seem right to me. I am not as good in the lower rep range anyways so I see it as a PR. My rest week starts now. I am going to do arms on my off week but that's all so the next few work outs will look really different and lame.
Phineas
Registered
Is someone secretly giving you steroids? Since Feb 8 you've gone from 5 x 215 deadlift to 4 x 315. How in the hell do you go up so fast?
Mind over matter? haha I really don't know man. I seem to be slowing down a lot on upper body, but I'm still killing deadlifts and squats. I'll try to get my girlfriend to video me one day doing deads cause I want to see my form, But I am pretty sure my form form is at least decent. This week I am not deadlifting though so it will be at least two weeks.
Phineas
Registered
Your upper body lifts are also way ahead. But seriously you're deadlifting after like 2 months what most people if they get to it takes like 2-3 years of proper training and diet.
If you went on 5/3/1 good god you would surpass everyone on this board! lol...well done man, well done.
I plan on doing that program once I reach 190-200 pounds. I wanna see what I look like at 190 cause I'm not trying to get huge I am just sick and tired of being small. Once I reach a decent size is all strength training from that point forward. Thanks for the kind words, I didn't realize I I added 100 pounds to my deadlift until you said that haha.
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5/3/1
westside barbell
haha.. i love smilies. there are a lot of people that do 531 with excellent results, but if you want strong lifts, i dont think it gets better than westside.
I ran a mile today just to see were I was at with cardio. I did it in about 7:30 but I am pretty sure if I tried my best I could have hit 7 minutes at least. I wasn't sure how fast to set the pace and I wasn't that worn out after it. Not bad since I haven't run in years. Gonna try to break 6 minutes within a month or two.
davegmb
Elite Member
Yeah the gains you havemade in the deadlift is putting me to shame
Ok today is the second day of my rest week. I got approval from built to do some isolation arm work and I kept it short and am sure my CNS will still get the proper rest it needs.
CG smith machine bench 100x10 100x8 (that's 100 added to the bar)
super set cable push downs 65x7 57.5x9 50x10 42.5x10 35x10
cable push downs 57.5x5 3 seconds up 3 seconds down
DB curls 40x7 35x7 30x6
EZ curl bar 70x6 3 seconds up 3 seconds down
rope pull downs 50x8
Man isolation work is lame and unsatisfying. Hopefully this helps my arms a little but I can't expect any noticeable results in a week. My regular training will start back Monday and will be slightly different, not sure how yet but probably going to lower the volume for upper body work. I'm only doing like 4 or 5 sets per workout for lower body and it's gaining faster so why not try it with my upper half.
CG smith machine bench 100x10 100x8 (that's 100 added to the bar)
super set cable push downs 65x7 57.5x9 50x10 42.5x10 35x10
cable push downs 57.5x5 3 seconds up 3 seconds down
DB curls 40x7 35x7 30x6
EZ curl bar 70x6 3 seconds up 3 seconds down
rope pull downs 50x8
Man isolation work is lame and unsatisfying. Hopefully this helps my arms a little but I can't expect any noticeable results in a week. My regular training will start back Monday and will be slightly different, not sure how yet but probably going to lower the volume for upper body work. I'm only doing like 4 or 5 sets per workout for lower body and it's gaining faster so why not try it with my upper half.
did 6 miles on the bike machine did it HIIT style for the first 4 miles. Legs felt good after it. I think I'm going to start running 5k's soon, but still do most of my cardio on the bike instead of running. I hope biking doesn't mess up my leg training. Also, 1 pound from 180 now, which was my goal for the year haha. Did it in 9 weeks almost.
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Awesome, awesome results man. I hear you about isolation work - it really blows. Im forced to do more of it the next couple of weeks while I heal 
. But keep doing your thing - your numbers are great, and you are gaining muscle lke crazy.
. But keep doing your thing - your numbers are great, and you are gaining muscle lke crazy.CG bench 110x9 110x7 (thats 110 added to the bar)
super set cable push downs 65x10 57.5x10 50x10 40x10 (did two sets of this)
cable push downs 57.5x5 3/3/3 tempo
DB curls 40x7 35x6 30x7 25x7
DB curls 40x6 3/3/3 tempo
EZ curl bar 70x6 3 seconds up 3 seconds down
5.5 miles on the bike machine 19 minutes.
I did some loaded static stretching in between my dumbbell sets. Arms seem to be responding to this type of workout. Put a half an inch on them since I started doing isolation work 2 weeks ago. (14.25 inches now)
super set cable push downs 65x10 57.5x10 50x10 40x10 (did two sets of this)
cable push downs 57.5x5 3/3/3 tempo
DB curls 40x7 35x6 30x7 25x7
DB curls 40x6 3/3/3 tempo
EZ curl bar 70x6 3 seconds up 3 seconds down
5.5 miles on the bike machine 19 minutes.
I did some loaded static stretching in between my dumbbell sets. Arms seem to be responding to this type of workout. Put a half an inch on them since I started doing isolation work 2 weeks ago. (14.25 inches now)
Decided sunday is my run day. I'm going to run on Sunday and bike 2 or 3 times a week. I did a mile in 6:50 today, which was about 40 seconds faster than last time but I was much more tired after this one. Tomorrow I will start training regularly again. I am going to change up what I am doing a little bit, lowering the volume on my upper days, lower days will stay the same.
Here's another sample meal. Pork roasted with a garlic herb rub and mashed potatoes with butter bacon and shredded American cheese. Pound cake for desert, if that won't make me gain weight nothing will.
That just made me hungry! Mmmmm
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nice on the run- I don't think I can do a mile right now w/out stopping to walk....am gonna have to work on that!
keep at it.
keep at it.
Wow spam right in the journal, what's the world coming to?
Finally back in the gym doing real movements.
ATF squats 225x1 (felt too light, was easy to fix) 245x8 PR
Front squats 225x0 225x0 got half way up both times
seated calve extensions 5 sets of 360x15
That asshole that does leg press for 85 minutes was there today so I went home. It's OK though because I feel like I got a sufficient work out in from that one set of squats. Feels good to hit a PR back from a rest week. I thought I would have lost some strength, but I don't come in the gym to do the same thing twice so I didn't.
ATF squats 225x1 (felt too light, was easy to fix) 245x8 PR
Front squats 225x0 225x0 got half way up both times
seated calve extensions 5 sets of 360x15
That asshole that does leg press for 85 minutes was there today so I went home. It's OK though because I feel like I got a sufficient work out in from that one set of squats. Feels good to hit a PR back from a rest week. I thought I would have lost some strength, but I don't come in the gym to do the same thing twice so I didn't.
I just weighted myself and I have officially made it to 180
. New goal is 190 by my birthday, which is June 30th. Once I get to 190 I will decide if I want to be a little bigger or just start strength training. Also, thanks to everyone who has been posting in my journal and answering my PMs couldn't have done it without you guys! I finally convinced my girlfriend I won't break her camera at the gym so I am going to take a video of my deadlift this week hopefully.
omerta2010
Registered
Congrats great progress. And hate to break it to you, but training for strength will keep you growing. I can tell ya that from experience.
davegmb
Elite Member
I cant believe how quickly your able to add weight, youve really got this diet thing down havnt you, wish i was so disciplined had hamburger and fries tonight haha
omerta2010
Registered
Your trying to bulk, nothing wrong with a good burger and fries every once in a while.
It's ok to have some cheat meals. Remember when bulking it's better to eat a burger and fries than to not eat anything at all. The only thing I follow strictly in my diet is never be hungry, drink lots of milk, don't eat trans fat/fast food. In that order. However, a cheat meal can be whatever you want but I still won't eat fried stuff anymore. You're doing 5/3/1 right? When you finish your cycle why don't you try some HIT style training and see how you like it.
Haha you bastard. I just hope I can pull 315 a few times again after my week off. If I can't I'll probably be posting my video next week because I only want to post a PR video. 500 is pretty beast though, and you're only 45 pounds off after a whole year of not deadlifting. I remember when I used to post on here 5 years ago and I wanted to get strong like you haha, here I am still workin on it.once i can pull 500 im taking mine to the gym too
davegmb
Elite Member
Haha no im not bulking, however, whenever the mrs cooks its usually crap as she can eat what she wants and is still tiny. Thats why i usually make most of the food in our house, but last night she served up hamburger and fries.
Ohhh I hear that man, ya sticking to a cut diet is hard, I assume. Bulking is fun lol.
Bench 155x9 PR 155x7
Pull ups BW+15x6+2 no weight BW+15x3+2 no weight
Military press 95x7 huge PR 95x6
DB rows 70x9 PR 70x8
Some machine for chest 180x11
Superset curls nice and slow 40x8 35x7 30x7
Decline weighted sit ups 45x15 3 sets
So it has become apparent to me that I was overlooking a very simple and basic rule of weight lifting. I was almost twice the sets for chest and back as I was for legs and my progress stopped in those areas. Obviously having a week off has reset my over training and I progressed in bench by a significant amount. I am going to do 3-4 sets for chest and back instead of 6-7, still twice a week now. Also, Im going to do biceps on the first upper day and triceps on the second.
Bench 155x9 PR 155x7
Pull ups BW+15x6+2 no weight BW+15x3+2 no weight
Military press 95x7 huge PR 95x6
DB rows 70x9 PR 70x8
Some machine for chest 180x11
Superset curls nice and slow 40x8 35x7 30x7
Decline weighted sit ups 45x15 3 sets
So it has become apparent to me that I was overlooking a very simple and basic rule of weight lifting. I was almost twice the sets for chest and back as I was for legs and my progress stopped in those areas. Obviously having a week off has reset my over training and I progressed in bench by a significant amount. I am going to do 3-4 sets for chest and back instead of 6-7, still twice a week now. Also, Im going to do biceps on the first upper day and triceps on the second.
