Drop the triples sooner and do singles. Progress 20-30 pounds each set of singles. That was an AWESOME workout. Big PR's already. 
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Rocks Going Westside!
- Thread starter Rocco32
- Start date
How long did you have to take off for the lazik surgery? I've been thinking about getting it done. I hate taking time off that isn't scheduled.
Var- Thanks buddy, I'm pretty stoked about it! But that last one REALLY left me doozy!
SF- Thanks man, I really appreciate your support. I really didn't think I could go over 250 w/o my straps.
Paynne- Hey, what's up? Thanks for dropping by my journal I only had to take one day off of work. The day after surgery I was fine. I had it done on Fri at 4pm and was at work at the ER 11am Sunday morning. I definately recommend it. No "heavy" lifting though for 2 weeks!
I took a contrasting shower today. Are you sure that won't give me a heart attact, LOL!! My back really tightened up today at work, but it's doing much better now. Tomorrow hopefully will be ME Bench.
SF- Thanks man, I really appreciate your support. I really didn't think I could go over 250 w/o my straps.
Paynne- Hey, what's up? Thanks for dropping by my journal
I only had to take one day off of work. The day after surgery I was fine. I had it done on Fri at 4pm and was at work at the ER 11am Sunday morning. I definately recommend it. No "heavy" lifting though for 2 weeks!I took a contrasting shower today. Are you sure that won't give me a heart attact, LOL!! My back really tightened up today at work, but it's doing much better now. Tomorrow hopefully will be ME Bench.
PreMier said:Be careful... dont want an eye popping out?
Jake- Thanks man! I appreciate the concern over an eye popping out. Only happened once so far, no big dealio! 
ME Bench Day
CG Incline BB, 6 sets-
115x3, 135x3, 165x3, 185x1, 205x1, 155x6
SkullCrusher, 4 sets-
75x8, 95x7, 105x4, 105x3
Pushdowns, 4 sets-
120x9, 120x6, 110x7, 100x9
Side Lat Raise, 4 sets-
25x9, 25x6, 20x7, 20x6
BB Row, Tate Style, 4 sets-
135x8, 155x6, 135x7, 135x7
DB Curl, 3 sets-
45x8, 45x6, 30x15
W/O took 47min. I was happy with the Incline CG Bench. 225 used to be my max for regular incline so I though 205 wasn't too bad for a first time for CG. Did I move up the weights correctly this time or too fast this time?
The accessory lifts are less weight than normal. At first I was bummed by this but then I realised I put alot into the first exercise and then my RI's are very short which I'm not used to so I can't really compare them to the past. My tri's feel like they are going to explode right now!
CG Incline BB, 6 sets-
115x3, 135x3, 165x3, 185x1, 205x1, 155x6
SkullCrusher, 4 sets-
75x8, 95x7, 105x4, 105x3
Pushdowns, 4 sets-
120x9, 120x6, 110x7, 100x9
Side Lat Raise, 4 sets-
25x9, 25x6, 20x7, 20x6
BB Row, Tate Style, 4 sets-
135x8, 155x6, 135x7, 135x7
DB Curl, 3 sets-
45x8, 45x6, 30x15
W/O took 47min. I was happy with the Incline CG Bench. 225 used to be my max for regular incline so I though 205 wasn't too bad for a first time for CG. Did I move up the weights correctly this time or too fast this time?
The accessory lifts are less weight than normal. At first I was bummed by this but then I realised I put alot into the first exercise and then my RI's are very short which I'm not used to so I can't really compare them to the past. My tri's feel like they are going to explode right now!
205 CG incline bench !!!! 
Progression on the CG Incline was spot on.
That's a hell of a session. CG Incline has got to be one of the most awkward lifts ever and you nailed it. Accessory work looks really solid, and your intensity (47 minutes) is EXCELLENT.
That's a hell of a session. CG Incline has got to be one of the most awkward lifts ever and you nailed it. Accessory work looks really solid, and your intensity (47 minutes) is EXCELLENT.
Gary- Thanks buddy! I was really pleased with that lift.
SF- Yeah, it is an awkward lift but I knew I was going to be doing it so I've been practicing with the bar and light weight until I did it yesterday. So I had a fairly good feel for it by then.
Jodi- Thanks, soon I'll be lifting as much as you are! I think when you get a chance we need to go over diet again for this. I don't think I'm getting enough in me right now.
SF- Yeah, it is an awkward lift but I knew I was going to be doing it so I've been practicing with the bar and light weight until I did it yesterday. So I had a fairly good feel for it by then.
Jodi- Thanks, soon I'll be lifting as much as you are!
I think when you get a chance we need to go over diet again for this. I don't think I'm getting enough in me right now.
DE Squat Day
Box Squat, 10 sets-
155x2 (5 sets)
165x2 (5 sets)
Romanian Deads (or SDLD?), 4 sets-
185x10, 225x9, 245x6, 225x7
BB Shrugs, 5 sets-
205x14, 225x10, 225x8, 135x20, 155x17
Hack Squats, 4 sets-
90x10, 110x10, 120x10, 130x8
Leg Raises, 3 sets-
20, 12, 10
52 min
This Workout kicked my butt today. I'm still shaking and feel like I'm going to lose it. I figured it's be a pretty easy day, I was wrong!!!
Box Squats- I liked the box squats but it took a few sets to get the speed down. I don't think it was too heavy, it was getting used to the exercise. The last set though for some reason slowed down again.
Romanian Deads- Not sure if I'm actually doing Romanian Deads or SLDL. I think Romanian because I have quite a bend in the knees i think. Anyway, coulda gone heavier but my grip held me back. Also longer rest inbetween because it took longer before I could grip again. These REALLY wore me out. I was exhausted by the end of this exercise!!
I superset the Hacks and BB Shrugs to save time, I was running out. My legs felt like Jelly on the hack squats and again grip was a problem with Shrugs. By the time I got to leg raises I had ZERO energy so they sucked and I missed one set.
Today should actually be called GRIP DAY! LOL. Overall I'm happy though because I still pushed myself as far as I could go, no shame in that.
I need to redo my diet though also I think. I woke up this morning shaking and starving. Last night after my class I ended up going through Burger King which is something I NEVER do, but I was soooooo hungry I couldn't wait to get home. I could hardly make it through class. I didn't even feel this way when I was competition dieting. I haven't been eating Carbs after 3:00pm but I may have to rethink that too.
Box Squat, 10 sets-
155x2 (5 sets)
165x2 (5 sets)
Romanian Deads (or SDLD?), 4 sets-
185x10, 225x9, 245x6, 225x7
BB Shrugs, 5 sets-
205x14, 225x10, 225x8, 135x20, 155x17
Hack Squats, 4 sets-
90x10, 110x10, 120x10, 130x8
Leg Raises, 3 sets-
20, 12, 10
52 min
This Workout kicked my butt today. I'm still shaking and feel like I'm going to lose it. I figured it's be a pretty easy day, I was wrong!!!
Box Squats- I liked the box squats but it took a few sets to get the speed down. I don't think it was too heavy, it was getting used to the exercise. The last set though for some reason slowed down again.
Romanian Deads- Not sure if I'm actually doing Romanian Deads or SLDL. I think Romanian because I have quite a bend in the knees i think. Anyway, coulda gone heavier but my grip held me back. Also longer rest inbetween because it took longer before I could grip again. These REALLY wore me out. I was exhausted by the end of this exercise!!
I superset the Hacks and BB Shrugs to save time, I was running out. My legs felt like Jelly on the hack squats and again grip was a problem with Shrugs. By the time I got to leg raises I had ZERO energy so they sucked and I missed one set.
Today should actually be called GRIP DAY! LOL. Overall I'm happy though because I still pushed myself as far as I could go, no shame in that.
I need to redo my diet though also I think. I woke up this morning shaking and starving. Last night after my class I ended up going through Burger King which is something I NEVER do, but I was soooooo hungry I couldn't wait to get home. I could hardly make it through class. I didn't even feel this way when I was competition dieting. I haven't been eating Carbs after 3:00pm but I may have to rethink that too.
Nice lifting!
Make sure you're squatting with a powerlifting form. That will ensure that your squat and deadlift complement each other and progress equally. Don't sweat the speed work. Just put on a real light weight and focus on exploding up from the box. Remember, from box to lockout in 1 second or less.
Make sure you're squatting with a powerlifting form. That will ensure that your squat and deadlift complement each other and progress equally. Don't sweat the speed work. Just put on a real light weight and focus on exploding up from the box. Remember, from box to lockout in 1 second or less.
SF- Thanks. I think I'm using powerlifting form. I've read the article you posted in Mikes 3 or 4 journal a million times and try to emulate that. I'll try to take a video sometime and send it to you if I can figure that out! BTW, could you send me a link to the proper way to do Good AM and Bench (powerlifting style) since that's what I'll be doing this week?
BTW, could you send me a link to the proper way to do Good AM and Bench (powerlifting style) since that's what I'll be doing this week?
Rock's Misc Fun Day
Pec Deck, 5 sets-
165x10, 165x10, 165x7, 135x10, 120x11
Sitting Calf, 5 sets-
80x19, 80x16, 70x17, 65x17, 45x20
Standing Calf, CAT Style-
82.5x20, 82.5x17, 82.5x12, 82.5x14, 82.5x14, 82.5x13, 82.5x12
Reverse Forearm w/bb, 2 sets-
40x18, 40x10
Reverse Forearm w/ DB, 4 sets-
15x14, 15x15, 15x13, 10x17
42 Min
The Pec Deck was no biggy, hurts my left arm a bit but bearable. Doesn't take long for me to get tired on it though, after the first few sets I have trouble even with lighter weights.
I didn't do as good on calves as last time IMO. But I did up the weight a bit this time also. I hate Standing Calf raises!! But regardless I think they got a good w/o.
I started using the BB for reverse forearm curls but it was twisting my left wrist weird and it hurt, I had to cut the second set short so I switched to db one side at a time. I think I'll stick with that from now on.
Pec Deck, 5 sets-
165x10, 165x10, 165x7, 135x10, 120x11
Sitting Calf, 5 sets-
80x19, 80x16, 70x17, 65x17, 45x20
Standing Calf, CAT Style-
82.5x20, 82.5x17, 82.5x12, 82.5x14, 82.5x14, 82.5x13, 82.5x12
Reverse Forearm w/bb, 2 sets-
40x18, 40x10
Reverse Forearm w/ DB, 4 sets-
15x14, 15x15, 15x13, 10x17
42 Min
The Pec Deck was no biggy, hurts my left arm a bit but bearable. Doesn't take long for me to get tired on it though, after the first few sets I have trouble even with lighter weights.
I didn't do as good on calves as last time IMO. But I did up the weight a bit this time also. I hate Standing Calf raises!! But regardless I think they got a good w/o.
I started using the BB for reverse forearm curls but it was twisting my left wrist weird and it hurt, I had to cut the second set short so I switched to db one side at a time. I think I'll stick with that from now on.
Rock,
It's only been a week but what do ya think about your new program ?
It's only been a week but what do ya think about your new program ?
Gary- I love this new program!!! I'm concerned about my diet with this program but otherwise I've never felt this beat after my w/o's. And it's only been a week but I feel a major difference in my tri's, forearms and back already. I definately recommend giving it a try!
DE Bench Day
Speed Bench, 10 sets-
165x3 (6 sets)
175x3 (4 sets)
Tate Press, 4 sets-
40x9, 45x6, 45x5, 45x5
One Arm Reverse Pushdown, 4 sets-
35x6, 25x9, 25x9, 30x8
Front Raise, 4 sets-
25x10, 30x4, 25x8, 20x10
CG Pulldown, 4 sets-
130x9, 140x4, 120x6, 110x7
EZ Bar Curl, 3 sets-
95x7, 85x7, 55x12
46 Min
Good Workout today but my elbow is starting to flare up again. Might have to go to wraps again Speed bench was good until towards the end when my arm started bothering me.
Tate Press, I like this exercise but it plays havoc with my wrists! I don't know if I can go much higher and keep my hands attatched
Front Raise- why can I do so many with 25lbs but when I switch to 30 I could hardly get 4 and the last 2 reps had body momentum too? That sucks!!
CG Pulldown and EZ bar curl, my arm was bothering me by this time so it kinda sucked. Well, that's about it!
Speed Bench, 10 sets-
165x3 (6 sets)
175x3 (4 sets)
Tate Press, 4 sets-
40x9, 45x6, 45x5, 45x5
One Arm Reverse Pushdown, 4 sets-
35x6, 25x9, 25x9, 30x8
Front Raise, 4 sets-
25x10, 30x4, 25x8, 20x10
CG Pulldown, 4 sets-
130x9, 140x4, 120x6, 110x7
EZ Bar Curl, 3 sets-
95x7, 85x7, 55x12
46 Min
Good Workout today but my elbow is starting to flare up again. Might have to go to wraps again
Speed bench was good until towards the end when my arm started bothering me.Tate Press, I like this exercise but it plays havoc with my wrists! I don't know if I can go much higher and keep my hands attatched
Front Raise- why can I do so many with 25lbs but when I switch to 30 I could hardly get 4 and the last 2 reps had body momentum too? That sucks!!
CG Pulldown and EZ bar curl, my arm was bothering me by this time so it kinda sucked. Well, that's about it!
Rock,
wo looks good. If you figure why in re: the front raises let me know. That is a mystery. But sometimes even the slightest increase in weight can make a huge dif.
wo looks good. If you figure why in re: the front raises let me know. That is a mystery. But sometimes even the slightest increase in weight can make a huge dif.
Workouts look really good. I'll get you that Good AM link asap.
Gary- Yeah, if I ever find out I'll let you know. It's just so weird. 10 reps with 25, hardly any with 30, and then high reps with 25 again. Maybe I just need to work on the 30's and slowly build up with them to break that plateau.
SF- Thanks man. Hope you had a good dinner last night, wink, wink!!
SF- Thanks man. Hope you had a good dinner last night, wink, wink!!
ME Squat Day
Box Squats, 7 sets-
135x3, 185x3, 205x3, 225x3, 245x1, 265x1, 275x MISS
Good Mornings, 4 sets-
95x10, 115x10, 135x9, 145x8
Reverse BB Row, 4 sets-
165x9, 165x7, 155x9, 155x7
Leg Press, 4 sets-
360x12, 450x10, 500x8, 500x8
57 min
What a workout today. Never got stuck doing a squat before. That's always been my fear. Guess i survived it huh? I knew I wasn't going to get 275 even before I tried, I struggled too much with 265. I'm afraid that I lean too far forward trying to get back up with the heavy weights. 265 was a mix between a squat and a good morning I think, LOL. Practice, practice, practice...
Wasn't sure if I did the Good mornings correctly or not. I used a shoulder width stance, tried to arch my back, bend my knees a bit and bend over parrellel while kicking my butt back and then coming up pulling my hips in. Correct or not?
The Leg press was exhausting after doing the squats. I can't handle as much weight or have as much endurance as normal. I think my lower back is going to kick my ass later today and tomorrow!
Oh, and I used a belt for the squats.
Box Squats, 7 sets-
135x3, 185x3, 205x3, 225x3, 245x1, 265x1, 275x MISS
Good Mornings, 4 sets-
95x10, 115x10, 135x9, 145x8
Reverse BB Row, 4 sets-
165x9, 165x7, 155x9, 155x7
Leg Press, 4 sets-
360x12, 450x10, 500x8, 500x8
57 min
What a workout today. Never got stuck doing a squat before. That's always been my fear. Guess i survived it huh?
I knew I wasn't going to get 275 even before I tried, I struggled too much with 265. I'm afraid that I lean too far forward trying to get back up with the heavy weights. 265 was a mix between a squat and a good morning I think, LOL. Practice, practice, practice...Wasn't sure if I did the Good mornings correctly or not. I used a shoulder width stance, tried to arch my back, bend my knees a bit and bend over parrellel while kicking my butt back and then coming up pulling my hips in. Correct or not?
The Leg press was exhausting after doing the squats. I can't handle as much weight or have as much endurance as normal. I think my lower back is going to kick my ass later today and tomorrow!
Oh, and I used a belt for the squats.
Form on Good AMs sounds right. Just think "hips back, hips forward." Excellent session all around.
Yeah, except I can't move my back now LOL! It hurts soooooo bad. I can't bend over or anything.
Do the alternating showers like Jen and Dan are doing. 10 minute shower, alternating hot and ice cold every 2 minutes.
Good AMs are really good for the lower back, but your body will want time to adjust. If you're feeling particularly wiley you could take an ice bath. Fill the tub with cold water and dump ice in it and just lay in that frozen mess for a good 10-15 minutes.
Good AMs are really good for the lower back, but your body will want time to adjust. If you're feeling particularly wiley you could take an ice bath. Fill the tub with cold water and dump ice in it and just lay in that frozen mess for a good 10-15 minutes.
Thanks SF, I think I'll stick to the alternating showers for now LOL!
Rock be very careful with good mornings and your scoliosis (sp?). I have never injured myself before and I'm always very careful but one day I twisted ever so slightly during the up on a good morning. I ended up with a thoracic lumbar strain and it was painful. I since stay away from them out of fear and I'm not trying to scare you. I just don't want to see you injure yourself. Don't overdo it please
Eek. Make sure you hold a very solid arch in your back throughout the ROM. When the arch can't hold, be done. A friend has scoliosis and she was able to do them as long as she held a severe arch.Jodi said:
Jodi- Thanks for your concern, that mean alot to me I am being careful. I'm keeping the reps up higher and not going to failure withem.
SF- I try to arch, my back loses it's arch the further I go down though. And how do you keep the bar from rolling into your neck when you go down?
I am being careful. I'm keeping the reps up higher and not going to failure withem. SF- I try to arch, my back loses it's arch the further I go down though. And how do you keep the bar from rolling into your neck when you go down?
