Interesting, I never knew thatDeadBolt said:
. Either way, Mike, those are incredible presses.
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. Either way, Mike, those are incredible presses.
Decline puts you in a position, functionally, that allows you to use less shoulders and lats. And since we all know triceps are stronger than those muscles, you can lift more. As well as the decreased ROM mentioned previously.
Seanp: Yeah bro, my decline is about 30-40 lbs. more than my flat for the most part. And then my incline is usually 30-40 lbs. less than my flat. It really just comes down to how much front delts you're throwing into the equation, etc. With incline obviously you're using more front delts with a little more ROM, hence why most people are weakest on incline.
ihateschoolmt: Agreed.
DeadBolt: Thanks man! I really want a 405 lbs. bench and a 675 lbs. deadlift by January 1st, 2006. That's my goal for the next 5 months or so.
SF: Thanks for the explanation, bro. I swear I learn more and more reading your posts, lol.
ihateschoolmt: Agreed.
DeadBolt: Thanks man! I really want a 405 lbs. bench and a 675 lbs. deadlift by January 1st, 2006. That's my goal for the next 5 months or so.
SF: Thanks for the explanation, bro. I swear I learn more and more reading your posts, lol.
Friday; 7-29-2005
ME Deadlift (50 minutes, 21 sets)
Deadlifts:
135 x 3
225 x 3
315 x 3
405 x 2
495 x 1
645 x 1!
Awesome PR here today for conventional deadlifts, really pleased with my strength today. I pulled 645 nice and smooth today. Came up nice, and my lockout felt strong. I'm going to take 1-2 weeks off from heavy pulling and see if I can get 655. I really think that I get stronger the less often I do max attempts.
Really severely messed up my left hand today, with 405 for 2. I got a little too intense and slammed down the weight and I think I jammed my hand into the bar. I can't even write with it (I'm left-handed) and it hurts just to move/touch.
T-Bar Rows:
360 x 5
360 x 5
360 x 5
360 x 5
360 x 5
Did 5 sets of 5 with 7 plates here today on ghetto t-bar rows. Used some wrist wraps for this exercise since my left hand was pretty much horsef*cked.
Seated Good Mornings:
185 x 4
185 x 4
185 x 4
185 x 4
I was going to do 6 sets of 4, but instead I just did 4x4 since my lower back started cramping up.
Nautilus Pullovers:
Stack x 6
Stack x 6
Stack x 6
Stack x 6
Nice sets of pullovers today, used the entire stack (320 lbs.) for 4 sets of 6 today. Really hit my lats and serratus hard, I was feeling pretty damn good today.
Bentover DB Lateral Raises:
25's x 12
25's x 12
Finished up with some laterals, not bad.
Diet/Supplements:
Preworkout: 2 scoops weight-gainer + 2% milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + 2% milk
Meal 1: oatmeal + raisins + skim milk
Meal 2: chili + beans
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: whole-wheat tuna sandwich
Meal 5: 10 tbsp. of peanut butter
Meal 6: chicken noodle soup
Meal 7: 2 scoops of whey protein + 2% milk
Meal 8: 2 scoops of whey protein + 2% milk
Sleep: 7.5 hours.
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Heya bud awsome PR there man! Congrats!! I don't think its going to take you 5 months to hit those PR's bro! Your like right there as it is....just keep truckin and you'll get there in no time!
Sux to hear about the hand man....thats not kewl.
Sux to hear about the hand man....thats not kewl.
Damn a 645 deadlift, I couldn't even load the bar with out a break.
Dude, you're a f'n beast.
Awesome numbers. What do you weight right now?
You should take that strength of yours into competition. You'd do really well in a push pull. If you wanted to compete with a bench shirt, I could see you getting 500 no problem, assuming you learn the shirt well.
Do you periodicially schedule de-load/easy weeks? Are they set or do you just go by feel?
Awesome numbers. What do you weight right now?
You should take that strength of yours into competition. You'd do really well in a push pull. If you wanted to compete with a bench shirt, I could see you getting 500 no problem, assuming you learn the shirt well.
Do you periodicially schedule de-load/easy weeks? Are they set or do you just go by feel?
Deloading is for weeners.
In all seriousness, though. Look at his last three weeks of sessions. How often do you see him do the same lifts, same set/rep schemes, same anything? Not very. This is why he can lift and lift and lift and not ever need a deloading phase. He (and you) can recover from physical fatigue in almost no time flat. It's the constant change that allows him to avoid mental fatigue. That's why he doesn't deload, or even have to deload.
That's a sweet pull, Mike. You probably hurt your hand because the bar was bending so much it wrapped around your hand.
DeadBolt: Hey man, thanks for stopping by. I don't know how long it will take me to get to 675 and 405, but those are my 2 big goals at this point. A lot of my friends are trying to convince me to get back into bodybuilding style workouts but I honestly feel so much damn better on a powerlifting style routine.
ihateschoolmt: LOL, thanks for the support, man.
Patrick: Thanks bro, appreciate it.
Tony_L: I am going to guess that right now I weigh 225 lbs. I haven't weighed myself or binged in the past month or so and I really don't want to get back into the habit or either. I actually don't do any deloading weeks as SF explained. I pretty much follow all of the advice that SF gives, to the T. Sometimes I change up a few things here and there but overall he's where I get all of my workouts from.
Cold Iron: Hey man, nice to see your name in here its been a long time. Workouts are going well, diet is pretty decent, haven't binged in a long time. So far no complaints at all. Everything seems to be on the right track.
Jake: Thanks dude, lol. I am probably weighing around 225 lbs. these days. Just my guess.
SF: Yeah I really don't think that this style program calls for deloading either, honestly. I'm feeling pretty damn good as of lately, so I don't see much of a reason for deloading with zero signs of overtraining. I have to admit there was some pretty damn good bar bend when I hit 645.
ihateschoolmt: LOL, thanks for the support, man.
Patrick: Thanks bro, appreciate it.
Tony_L: I am going to guess that right now I weigh 225 lbs. I haven't weighed myself or binged in the past month or so and I really don't want to get back into the habit or either. I actually don't do any deloading weeks as SF explained. I pretty much follow all of the advice that SF gives, to the T. Sometimes I change up a few things here and there but overall he's where I get all of my workouts from.
Cold Iron: Hey man, nice to see your name in here its been a long time. Workouts are going well, diet is pretty decent, haven't binged in a long time. So far no complaints at all. Everything seems to be on the right track.
Jake: Thanks dude, lol. I am probably weighing around 225 lbs. these days. Just my guess.
SF: Yeah I really don't think that this style program calls for deloading either, honestly. I'm feeling pretty damn good as of lately, so I don't see much of a reason for deloading with zero signs of overtraining. I have to admit there was some pretty damn good bar bend when I hit 645.
Saturday; 7-30-2005
Rest
Didn't have that much time today at all to do anything. I ended up running around like crazy all day today.
Reverse BB Wrist Curls:
65 x 25
65 x 25
65 x 25
65 x 25
65 x 25
Some pretty good sets of reverse wrist curls today, nothing too intense. My hand is still aching from those damn deadlifts, whatever.
One-Leg DB Calf Raises:
60's x 15
60's x 15
60's x 15
60's x 15
Good sets of calf raises I guess.
Diet/Supplements:
Preworkout: 1 scoop of whey protein + 2% milk
Postworkout: 1 scoop of whey protein + 2% milk
Meal 1: 2 egg rolls, garden salad + vinegarette dressing
Meal 2: 2 chicken breasts + vinegarette dressing, beans, mixed vegetables
Meal 3: 2 low-fat stuffed chicken breasts
Meal 4: 1% cottage cheese + yogurt
Meal 5: whole-wheat turkey & cheese sandwich
Meal 6: apples + peanut butter
Meal 7: 1/2 gallon of skim milk
I was starving all day as usual! Lately my appetite has been out of control. I really did take in a good amount of protein and calories, though. At 3:00 AM I downed an entire 1/2 gallon of skim milk, which was 720 calories, 64g protein, 96g carbs, 4g fat.
Sleep: 7.5 hours.
Damn mike... 1/2 gallon of milk at 3am. I bet your stomach was crying the next day LOL. Hey get them cals in where ever you can brotha!
DeadBolt: Yeah man, 1/2 a gallon of skim milk last night. And tonight I pigged out again and ended up eating 6 packets of oatmeal, lol. At least its semi-clean calories, better than binging. This late night pigging out really has to stop, I've got to stop smoking. 
Sunday; 7-31-2005
DE Bench (55 minutes, 20 sets)
Absolutely HORRIBLE workout today! My left hand is absolutely killing me and I can't even grip the bar at all. My palm and fingers are just throbbing, I don't know what the hell I have done. I'm going to keep icing it but seriously this is started to get ridiculous.
Speed Bench Presses:
185 x 3
185 x 3
185 x 3
185 x 3
My left hand today was absolutely killing me! I could barely finish these 4 sets of speed bench with 185 today it hurt so bad.
Seated French Presses:
125 x 8
125 x 8
165 x 5
75 x 29
These weren't so bad on my hand, so I had a few decent sets here today.
Incline Cable Flyes:
70 x 10
70 x 10
70 x 10
I knew that cable flyes wouldn't irritate my hand so I did a few sets of these. Really beat up my pecs, a lot.
Rope Cable Pressdowns / Cable Pressdowns: (superset)
140 x 15 / 180 x 8
140 x 15 / 180 x 8
Seated DB Lateral Raises:
30's x 12
30's x 12
Did 2 supersets for triceps then some DB laterals.
Rope Cable Pressdowns: (dropset)
160 x 9
130 x 8
100 x 8
Finished up today with a triple dropset. My triceps were toast.
Diet/Supplements:
Meal 1: 1% cottage cheese + yogurt, 2 granola bars
Preworkout: 2 scoops weight-gainer + 2% milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + 2% milk
Meal 2: grilled chicken soft taco
Meal 3: 3-4 tbsp. peanut butter
Meal 4: garden salad + grilled chicken + balsamic vinegarette dressing
Meal 5: 1% cottage cheese + yogurt
Meal 6: tuna + crackers
Meal 7: 6 packets of oatmeal + 2% milk
Today again I was absolutely STARVING. Lately I've just been out of control with my appetite. Ended up today with a TON of protein, probably around 330g+ I'd say. I was a litte mad at myself for having 6 packets of oatmeal at midnight, right around 130-140g of carbs in those alone, before bed.
Sleep: 7 hours.
Hell oatmeal is better then crap....it will help out for your workouts the next day LOL.
BritChick: Hey! Thanks for stopping by, I appreciate the support. I really hope that my hand gets better too. I can't believe its still hurting this bad. I expected it to be gone the next day or so. I learned my lesson, that's for sure. I'll never slam down the weight on deadlifts again.
DeadBolt: Agreed, man. Even though carbs before bed aren't the best thing for you, there is certainly a LOT worse, lol.
DeadBolt: Agreed, man. Even though carbs before bed aren't the best thing for you, there is certainly a LOT worse, lol.
Monday; 8-1-2005
ME Deadlift (45 minutes, 27 sets)
Platform Deadlifts:
135 x 3
225 x 3
315 x 3
315 x 3
315 x 3
315 x 3
Whatever, today I was going to try and test my 3RM off the platform, I was hoping for 495 for a triple. But of course my left hand started killing me after 315. So I did a few more sets of 315 and called it a day.
BTN Cable Pulldowns:
215 x 7
215 x 7
215 x 6
185 x 12
Did some BTN pulldowns, couldn't go too too heavy because of my damn left hand. Hopefully by Wednesday it will be okay. It's honestly hard to say though because I've never had this kind of pain before. It has gotten better, every day, though.
Nautilus Seated Leg Curls / Nautilus Lying Leg Curls: (superset)
220 x 10 / 160 x 8
220 x 10 / 160 x 8
220 x 8 / 160 x 7
OUCH! Nice supersets here today for my hamstrings.
Incline DB Rows:
45's x 12
45's x 12
45's x 12
Nautilus Leg Extensions:
Stack x 12
Stack x 12
Stack x 12
Did some DB rows and then some leg extensions, nothing too exciting here today.
Smith-Machine BTB Shrugs:
195 x 20
195 x 18
195 x 16
I wanted to do some kind of shrugs and I knew I couldn't go too heavy because of my hand, so I did 3 sets with 195 in the Smith-machine.
Concentration Curls:
40's x 10
40's x 9
Did 2 quick sets of curls and called it a day.
Diet/Supplements:
Preworkout: 2 scoops of weight-gainer + skim milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: oatmeal + raisins + skim milk
Meal 2: 1% cottage cheese + yogurt
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: grilled chicken soft taco
Meal 5: whole-wheat tuna sandwich
Meal 6: 1/2 whole-wheat turkey & cheese sandwich
Meal 7: 3-4 tbsp. peanut butter
Meal 8: 1% cottage cheese + mixed fruit
Sleep: 8 hours.
For some reason I'm falling asleep nonstop today! I feel so drowsy I'm not sure whats gotten into me. I guess maybe because I'm just sitting at a damn desk all day, who knows.
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Heh, why'd you ask that? Seems a little random.Cold Iron said:
MonStar said:DeadBolt: Yeah man, 1/2 a gallon of skim milk last night. And tonight I pigged out again and ended up eating 6 packets of oatmeal, lol. At least its semi-clean calories, better than binging. This late night pigging out really has to stop, I've got to stop smoking.
.
Tuesday; 8-2-2005
Rest
BTB Wrist Curls:
135 x 15
135 x 15
135 x 15
135 x 15
95 x 30
95 x 30
45 x 40
OUCH! Beat the hell out of my forearms today with BTB wrist curls. I absolutely love doing these. Finished up with the bar for 40 reps, my forearms were on f*cking fire, lol.
Standing Calf Raises:
Stack x 10
Stack x 10
Stack x 10
300 x 15
225 x 20
Nice sets today, I am going to be aching tomorrow. I worked out in a new gym today with a friend of mine and the new equipment was definitely nice for a change of pace.
Rope Cable Crunches:
100 x 12
100 x 12
70 x 20
Three quick sets of abs, then called it a day.
Diet/Supplements:
Preworkout: 1 scoop of whey protein + skim milk
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: grilled chicken salad + italian dressing, vegetable beef soup
Meal 2: 1% cottage cheese + yogurt
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: tuna wrap
Meal 5: whole-wheat turkey & cheese sandwich
Meal 6: turkey chili + beans
Meal 7: peanut butter
Meal 8: 1% cottage cheese + peanut butter
Meal 9: oatmeal + raisins + skim milk
Once again, a late night feast, lol.
Sleep: 6 hours.
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Hell yea btb curls are brutal on the forearms! I did those for a long time! I was thinkin of starting them up soon but I'm gonna wait and see how my COC is and my new book on grip training is before I add to much shit.
DeadBolt: Hey man, I agree BTB wrist curls are awesome for your forearms. Like you said though the Captains of Crush grippers are also great, I used to use the #2 and #3 all the time back when I was obsessed with training forearms. I remember sitting in class in highschool and when I first got to college squeezing them constantly, lol.
Be careful with your hand. Something so small, but it can cause lots of trouble. I can't do a lot of things that I took for granted because of the pins in my leg hindering my ankle.
Just be good to it amigo.
Just be good to it amigo.
