Fuck the haters. And fuck doubters too! 
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jGRIFF's Journal: Get After It
- Thread starter GRIFF
- Start date
I hear that man, I honestly could care less, but you and Mike have given me a lot of advice so I would like to PROVE that I'm not a joke and just wasting time around here, so I'd definitely like to get a video up. As always thanks for the support.
June 3rd, 2004
Flat Bench:
135 x 15 (speed reps)
225 x 5
245 x 4 (3 and 1 Competition Rep)
245 x 4 (3 and 1 Competition Rep)
260 x 1 Comp Rep
270 x 1 Comp Rep
The old man was back, and this time he was talkin bench press
It was awesome to have him help me here and give me some new ideas. Basically he told me to hit 245 as my working set, for 3 normal reps and 1 rep where I pause the bar on my chest, and explode when he yelled "HIT". It was pretty intense, that comp rep was hard but felt awesome, definitely in control. The rep at 270 actually went up easier then the 260. Next time I'm going to be doing a reverse pyramid starting with a warmup and 1 rep max, I'm looking to hit 285-290 for a comp rep, we shall see.
Close Grip Bench:
205 x 5 (4 and 1 Comp Rep)
205 x 5 (4 and 1 Comp Rep)
205 x 5 (4 and 1 Comp Rep)
205 x 5 Comp Reps
Incline DB Press:
75 x 10
75 x 10
75 x 8
French Press (EZ Bar):
70 x 10
70 x 10
70 x 8
Cable Crossovers:
70 x 15 w/ 10 second static hold
70 x 15 w/ 10 second static hold
70 x 15 w/ 10 second static hold
Overall very pleased once again with my workout, everything felt great, had a lot of energy and the lifts are starting to look pretty solid. I think adding these comp reps to my scheme will really help me a lot. I'm really lookin to hitting some new PRs on the bench. I'm gonna take tommorow off and hit cardio, then hit a pull day on saturday and get that video up and goin.
Flat Bench:
135 x 15 (speed reps)
225 x 5
245 x 4 (3 and 1 Competition Rep)
245 x 4 (3 and 1 Competition Rep)
260 x 1 Comp Rep
270 x 1 Comp Rep
The old man was back, and this time he was talkin bench press
It was awesome to have him help me here and give me some new ideas. Basically he told me to hit 245 as my working set, for 3 normal reps and 1 rep where I pause the bar on my chest, and explode when he yelled "HIT". It was pretty intense, that comp rep was hard but felt awesome, definitely in control. The rep at 270 actually went up easier then the 260. Next time I'm going to be doing a reverse pyramid starting with a warmup and 1 rep max, I'm looking to hit 285-290 for a comp rep, we shall see.Close Grip Bench:
205 x 5 (4 and 1 Comp Rep)
205 x 5 (4 and 1 Comp Rep)
205 x 5 (4 and 1 Comp Rep)
205 x 5 Comp Reps
Incline DB Press:
75 x 10
75 x 10
75 x 8
French Press (EZ Bar):
70 x 10
70 x 10
70 x 8
Cable Crossovers:
70 x 15 w/ 10 second static hold
70 x 15 w/ 10 second static hold
70 x 15 w/ 10 second static hold
Overall very pleased once again with my workout, everything felt great, had a lot of energy and the lifts are starting to look pretty solid. I think adding these comp reps to my scheme will really help me a lot. I'm really lookin to hitting some new PRs on the bench. I'm gonna take tommorow off and hit cardio, then hit a pull day on saturday and get that video up and goin.
That's awesome. Hopefully he'll work with you on squats soon and shout you out of the hole. And then, my friend, you'll be HOOKED on powerlifting.
Thats what I'm sayin man, I'll hang around the squat rack til I see him. I do like powerlifting for sure, but I dont think I want to go to a power lifting only scheme, although its more or less what I'm doing right now.
I can definitely relate with you man, about the powerlifting vs. bodybuilding thing. Because it took me forever to switch exclusively to powerlifting. It's so hard not going to the gym and training chest and triceps, or hitting back and biceps, etc. But trust me man, once you start to get into the workouts it's WAY more fun.
I didnt even realize it was up there, I'm definitely pleased with the progress I've been making. That deadlift video should be up tommorow, I finally installed the software for it on my computer and figuerd out how to use the camera, so it wont be any problem at all. I took a back picture yesterday to see how deadlifts had effected the growth in my back, heres that.
http://club204.tripod.com/Back_Page.html
http://club204.tripod.com/Back_Page.html
MonStar said:I can definitely relate with you man, about the powerlifting vs. bodybuilding thing. Because it took me forever to switch exclusively to powerlifting. It's so hard not going to the gym and training chest and triceps, or hitting back and biceps, etc. But trust me man, once you start to get into the workouts it's WAY more fun.
indeed true!!! link didnt work for me either!
Griffy, Ill be in Bangor again today.. 11pm though
Stupid links...I uploaded it to my gallery, so just check it out in there. 11 PM ay Jenn? I'll be in bed around 9 tonight, this weekend has been a whirl wind and need some sleep.
Ya, I didnt think there was a huge gain or anything, the only thing I can see is that my lats are bigger, if you look at the line there its actually curved as opposed to being straight in the first picture, also I've added some meat to the middle/lower portion. Deadlift video tommorow though Hopefully I'll have a 475 for you.
Hopefully I'll have a 475 for you.
June 7th
Flat Bench:
135 x 12
225 x 4
245 x 3, 1 Comp Rep
245 x 3, 1 Comp Rep
265 x 1, 2 Comp Reps! PR
275 x 1.5
Incline DB:
90 x 6
90 x 5
90 x 5
Close Grip Bench:
225 x 3, 1 Comp Rep
225 x 3, 1 Comp Rep
225 x 3, 1 Comp Rep
225 x 1, 2 Comp Reps
20 Minutes Eliptical
Overall very pleased with my workout today, not too much volume, felt good. Friend was bitchin at me to do chest today, was going to do back and hit that dead, but I'll do it tommorow.
P.S. Happy birthday to me
Flat Bench:
135 x 12
225 x 4
245 x 3, 1 Comp Rep
245 x 3, 1 Comp Rep
265 x 1, 2 Comp Reps! PR
275 x 1.5
Incline DB:
90 x 6
90 x 5
90 x 5
Close Grip Bench:
225 x 3, 1 Comp Rep
225 x 3, 1 Comp Rep
225 x 3, 1 Comp Rep
225 x 1, 2 Comp Reps
20 Minutes Eliptical
Overall very pleased with my workout today, not too much volume, felt good. Friend was bitchin at me to do chest today, was going to do back and hit that dead, but I'll do it tommorow.
P.S. Happy birthday to me
Sorry Mike, It means that I bring the bar down til its completely paused on my chest, basically a rep on command, my partner yells hit, when Its stopped. So for Instance on the 265 with 2 comp reps, I hit 1 normal rep, and 2 paused reps or power reps, or competition reps, whatever you wanna call it.
Oh okay, I see what you're saying now man, I didn't realize it at first at all. That's some damn good benching then for pausing on your chest, ouch. Keep up the hard work man.
You definitely need to start posting your diet bro!
You definitely need to start posting your diet bro!
June 8th, 2004
Deadlift:
135 x 3
225 x 3
315 x 1
405 x 1
475 x miss (grip slipped on lockout)
455 x 1 Got your stupid video Mike hahaha.
Hammer Strength Front Iso Lat Pull Down:
140 x 10
140 x 10
140 x 10
140 x 10
Really controlled reps here, hard squeeze at the bottom, good sets.
Seated Wide Grip Cable Row:
140 x 10
140 x 10
140 x 10
140 x 10
Same here.
Standing DB Curls:
35 x 10
35 x 10
35 x 10
Perfect form, controlled slow reps, great squeeze.
Close Grip EZ Bar Curls:
70 x 10
70 x 10
70 x 10
70 x 10
Same here.
21:00 On Eliptical
Overall kinda disappointed today, didnt hit 475 like I thought I would, form wasnt great today on deads by any means, my ass went up too fast and the bar got away from me, grip slipped too, oh well, I'll get it soon, needed to have more focus today. Good pump on the rest though.
I'm looking to cut down again, this last month I've gained about 5-7 pounds, but have managed to shrink my waist about 3/4-1 inch. But now I'm concentrating a little more on cardio and that stuff, so we'll see. Diet has been awful, but it'll get better.
And here's the diet Mike, as you requested.
Tropical Passion Juice
Dose of Liquid Clenbutrx (some shit ephedra stuff I had left over)
2 sausage, egg and cheese bagels
2 scoop protein shake w/ milk
V-12
grapes
Deadlift:
135 x 3
225 x 3
315 x 1
405 x 1
475 x miss (grip slipped on lockout)
455 x 1 Got your stupid video Mike hahaha.
Hammer Strength Front Iso Lat Pull Down:
140 x 10
140 x 10
140 x 10
140 x 10
Really controlled reps here, hard squeeze at the bottom, good sets.
Seated Wide Grip Cable Row:
140 x 10
140 x 10
140 x 10
140 x 10
Same here.
Standing DB Curls:
35 x 10
35 x 10
35 x 10
Perfect form, controlled slow reps, great squeeze.
Close Grip EZ Bar Curls:
70 x 10
70 x 10
70 x 10
70 x 10
Same here.
21:00 On Eliptical
Overall kinda disappointed today, didnt hit 475 like I thought I would, form wasnt great today on deads by any means, my ass went up too fast and the bar got away from me, grip slipped too, oh well, I'll get it soon, needed to have more focus today. Good pump on the rest though.
I'm looking to cut down again, this last month I've gained about 5-7 pounds, but have managed to shrink my waist about 3/4-1 inch. But now I'm concentrating a little more on cardio and that stuff, so we'll see. Diet has been awful, but it'll get better.
And here's the diet Mike, as you requested.
Tropical Passion Juice
Dose of Liquid Clenbutrx (some shit ephedra stuff I had left over)
2 sausage, egg and cheese bagels
2 scoop protein shake w/ milk
V-12
grapes
I'll tell you the same thing I told Mike recently. You're progressing too fast on your deads. Here's an example:
When you train to hit PRs like we do, you need to train as much as possible near that PR. That's why we don't do 3 sets of 8-10 and then try for the PR. We work up to the PR by hitting progressive singles. Those singles serve as the warmup. The only lifts that count, the only lifts that make you a stronger lifter, are those heavy singles of 90% or better.
Just some insight. Hope it helps.
Only one lift was at 90% or better of your 1RM. You're progressing too fast. Try progressing 20-30lb each set, instead. Something like this, maybe:
That would be 3 lifts at 90% or better. Now maybe you miss 475 again, maybe you don't. But you could have backed down and still hit 3 lifts at 90% or better.
When you train to hit PRs like we do, you need to train as much as possible near that PR. That's why we don't do 3 sets of 8-10 and then try for the PR. We work up to the PR by hitting progressive singles. Those singles serve as the warmup. The only lifts that count, the only lifts that make you a stronger lifter, are those heavy singles of 90% or better.
Just some insight. Hope it helps.
I dont exactly follow what you're saying here. I should do that on each dead day? Why all those warm ups, couldnt I just warm up and hit the 90% singles? Today isnt a typical work day for me at all on deads, Just trying to hit the single. So you're saying if I do it the way you just posted I'm still getting work in there while trying to hit the big single? I do see what you mean, I'm just not sure if you're saying to do that each dead day, or if I sould be doing that on max days, or what. Thanks for the advice though, I do appreciate it, and once I totally understand it I'm sure it'll help me
Yeah, on days you're going for a 1RM, you should progress slower, at that pace. And yes, all those singles. What you'll find out, training in a strength training style, is that your ME days are just that. Days dedicated to your ME work. If you don't get more than 2 accessory lifts done afterwards, that's fine. You can nail those out on your DE days or whatever your split allows.
Great, great, great posts SF. Really really informative, especially for me. I didn't realize at first why I was doing the 30 lbs. increments. Now I do, because I want actual lifts in the 90% of my 1RM range. Thanks.
Hey man, it's all about the PR. The rest is just details.
I see what you're saying now SF, I'll give that a shot next time I max out, we'll see how it goes, thanks for the advice
June 10th, 2004
Flat Bench:
135 x 10
225 x 4
245 x 3, 1 CR
245 x 3, 1 CR
245 x 3, 1 CR
265 x 1, .5 CR
Close Grip Bench:
225 x 3, 1 CR
235 x 2, .5 CR
245 x 1, .5 CR
255 x 1! PR
Cable Crossovers:
70 x 10
70 x 10
70 x 10
70 x 10
Gripper:
115 x 15
115 x 15
One Handed:
45 x 15
45 x 15
Overall decent workout I guess, had a GREAT pump in my chest, but wasnt feelin as strong as usual. Triceps were pretty shot so I didnt do too much in there today, wasnt really feelin like stayin in there for long. I'm going to take a whole week of from my push day and not hit it again til next wed/thurs, maybe I'll do a day and focus on shoulders and triceps, we'll see, legs tommorow.
June 10th, 2004
Flat Bench:
135 x 10
225 x 4
245 x 3, 1 CR
245 x 3, 1 CR
245 x 3, 1 CR
265 x 1, .5 CR
Close Grip Bench:
225 x 3, 1 CR
235 x 2, .5 CR
245 x 1, .5 CR
255 x 1! PR
Cable Crossovers:
70 x 10
70 x 10
70 x 10
70 x 10
Gripper:
115 x 15
115 x 15
One Handed:
45 x 15
45 x 15
Overall decent workout I guess, had a GREAT pump in my chest, but wasnt feelin as strong as usual. Triceps were pretty shot so I didnt do too much in there today, wasnt really feelin like stayin in there for long. I'm going to take a whole week of from my push day and not hit it again til next wed/thurs, maybe I'll do a day and focus on shoulders and triceps, we'll see, legs tommorow.
June 14th, 2004
Squat:
135 x 5
225 x 5
315 x 3
315 x 4
225 x 10 (worked on going super low, perfecting my form, felt great)
Single Leg Lunges w/ DBs:
25 x 8
10 x 8
WOW, first time doing these, and they kicked my ass, holy ****, I have to get the hang of them balance wise, but I'm gonna be keeping these.
Ham Curl:
140 x 10
140 x 10
140 x 10
Seated Calf Raise:
45 x 20
90 x 20
135 x 20
Weighted Incline Situps:
100 x 20
100 x 20
10 Minutes on Eliptical
Overall pretty good workout today, squats felt great even though I didnt go very heavy, I think I'm gonna take the weight down slightly and work on really getting low and strong, definitely felt more comfortable today. Starting another cutting cycle, low carb with some refeeds now and then, lookin to shave off some more bf, we'll see how it goes, startin up an EC stack again tommorow.
Squat:
135 x 5
225 x 5
315 x 3
315 x 4
225 x 10 (worked on going super low, perfecting my form, felt great)
Single Leg Lunges w/ DBs:
25 x 8
10 x 8
WOW, first time doing these, and they kicked my ass, holy ****, I have to get the hang of them balance wise, but I'm gonna be keeping these.
Ham Curl:
140 x 10
140 x 10
140 x 10
Seated Calf Raise:
45 x 20
90 x 20
135 x 20
Weighted Incline Situps:
100 x 20
100 x 20
10 Minutes on Eliptical
Overall pretty good workout today, squats felt great even though I didnt go very heavy, I think I'm gonna take the weight down slightly and work on really getting low and strong, definitely felt more comfortable today. Starting another cutting cycle, low carb with some refeeds now and then, lookin to shave off some more bf, we'll see how it goes, startin up an EC stack again tommorow.
Hi JGriff
, your journal sounded familiar. People here seems sooo nice and helpful, maybe I should start a journal here too.
Jo
, your journal sounded familiar. People here seems sooo nice and helpful, maybe I should start a journal here too. Jo
I would totally agree, start a journal, get some advice, couldnt hurt right?
June 15th, 2004
Bench: Reverse Pyramid
135 x 10
205 x 4
290 x 1! PR
270 x 2! PR
255 x 4! PR
235 x 7.5! PR
Absolutely amazing bench session today, TOTALLY wasnt expecting to hit 290, this was the most intense I've been on the bench in I dont know how long. Was able to really piss myself off bad and flip out before these reps, they just popped up, it was crazy,the 235 just wouldnt stop, felt great. Messed up, but I thought of just poppin this dude I dont like over and over and over again while he was on the ground, I could just see it happening, man, its sick but it helped fire me up.
6" Rack Press:
315 x 6
365 x 3
315 x 10
Military Press:
115 x 8
115 x 8
95 x 12
Skull Crushers:
60 x 10
70 x 10
70 x 10
Hammer Strength Gripper:
1 Hand:
45 x 15, 15
45 x 15, 15
45 x 15, 15
2 Hands:
135 static hold x 35 seconds
135 static hold x 20 seconds
HOLY CRAP, hands and forearms were on fire, burned like hell, especially on those statics, but I really need to work my grip for those deads.
Overall very very pleased with my workout today, everything felt real strong. I've got Deads tommorow, So i'm hoping this intensity carries over into those and I have another workout like this.
Bench: Reverse Pyramid
135 x 10
205 x 4
290 x 1! PR
270 x 2! PR
255 x 4! PR
235 x 7.5! PR
Absolutely amazing bench session today, TOTALLY wasnt expecting to hit 290, this was the most intense I've been on the bench in I dont know how long. Was able to really piss myself off bad and flip out before these reps, they just popped up, it was crazy,the 235 just wouldnt stop, felt great. Messed up, but I thought of just poppin this dude I dont like over and over and over again while he was on the ground, I could just see it happening, man, its sick but it helped fire me up.
6" Rack Press:
315 x 6
365 x 3
315 x 10
Military Press:
115 x 8
115 x 8
95 x 12
Skull Crushers:
60 x 10
70 x 10
70 x 10
Hammer Strength Gripper:
1 Hand:
45 x 15, 15
45 x 15, 15
45 x 15, 15
2 Hands:
135 static hold x 35 seconds
135 static hold x 20 seconds
HOLY CRAP, hands and forearms were on fire, burned like hell, especially on those statics, but I really need to work my grip for those deads.
Overall very very pleased with my workout today, everything felt real strong. I've got Deads tommorow, So i'm hoping this intensity carries over into those and I have another workout like this.
Thanks man, I really think those paused reps I've been doing the last few sessions have really helped a lot, I'm going to be continuing with those on my work sets.
