Something Wicked This Way Comes

[* Legion *]

I'm back, and by being back, I mean that I am in the gym, on schedule, pressing and heaving and cleaning and clawing my way back to mass and explosive strength. This is good, because my students return in a week and a half, and this will be a rough schoolyear. I teach inner city juvinile offenders, and Chicago breeds some tough thugs.
I'm 28, 6 foot 4 inches tall, and weigh 270 lbs. Could be leaner, but I will bulk for 8 to ten weeks, then will move into a powerlifting cycle. Haven't decided yet for how long.
Goals: (LOOONG TERM)
Deadlift 600
Bench 450
Squat 500

Current:
Deadlift:500
Bench: (shoulder injury, car accident last year) 380-ish
Squat: 405


Today:

Miltary press, seated 4x7 @ 135
Dumbbell Row, 3X5 @ 125
Clean Pull/Lateral Raise supeset 3x4/3x5 150/25
Pulldowns, wide grip, double drop, 2 sets to failure 210/185/100
Shrugs, barbell, 3x5@405

.. Felt good, coming off two week break due to lacerated right hand, 13 stitches. Need to concentrate on big movements like clean pulls, push presses. Deadlift day in three days.

Diet is as follows:
Breakfast: 4 eggwhite omelette, onions, 1/8 cup cheese
8oz skim milk
4 slices whole wheat toast
24 oz H2o

Lunch: 8 oz chx breast,
2 tbs olive oil
10 corn tortillas
1/8 cup cheese
1 banana
Post workout: 16oz skim milk
2 scoops pro complex

Dinner... haven't decided yet.

... My powelifting goals are distant, I have smaller goals, but i am only taking this a day at a time. Please feel free to input. I work out alone, at a small gym, few people my age or of my determination. Thank you for your support.

Bill

 

[Akkers]

Good to hear Bill. Keep up the work and I'll certainly be following along.
You ever thought about eating more meals? Three just doesnt seem to be enough...
Your moving some pretty decent weight for your deadlift.
Keep it up champ!

 

[P-funk]

cool, a journal! I love the title. That was a great book.

 

[The Monkey Man]

 

[* Legion *]

Madds: i ate three more meals last night.. just wrote the journal midday. had a pound of orange roughy and brown rice, and two more protein shakes later on.
LOL eating is never a problem.

P Funk: yes, great book. wish we could work out together.

MonkeyMan: Why the long face?

 

[* Legion *]

This is the layout of my workout cycle for the next 8-10 weeks. It is a hybrid bodybuilding/powerlifting workout, and will be honed down to more focused, strenght/power movements later on. Goal for next two months is mass/strength, Farrigno style.
My basic routine looks like this:


Day 1:

Deadlifts x6 (HEAVY 405 and up)
Cleans x4 (depending on how burned i am from deads, may do on leg day)
Dumbbell Rows x3
Chins/pulldowns x4

Day 2:

Bench from power rack (allows me to bench heavy, with weight starting right off chest rather than from uprights, develops explosive power from dead stop on chest) x 5
Incline x3
Pushup/cable crossover superset x2
Alternating dumbbell curls or Heavy barbell curl x3
Hammer curls x3

Day 3: off, abs and heavy bag cardio

Day 4:

Heavy Squat x5 or 6
Calf work

Day 5:

Push press or Seated Military x4
Snatch pulls x 4 superset with alt dumbbell raises (total failure, really burns delts/upper back)
Shrugs x 4 dumbbell or barbell alternating workouts
Close grip bench OR heavy hammerstrength
pressdowns
Kickbacks *(i usually do not need much for arms)

Day 6:

Front Squats x4
Overhead Squats x3 ( in place of snatches, to mimic recovery from clean/snatch)
Hamstring work
Lower back work, if necessary

 

[King Silverback]

Alright, you have your journal!!! I LOVE the name also, and your w/o plan!!! Your movin some serious weight too my Freind!!!

 

[* Legion *]

Thanks man. Its good to be back. This journal should help me keep focus. I have tried numerous times to keep a written record of what i have been doing, but i would fall apart several weeks into it. You, however, are a trooper for the high intensity whole body work that you are doing. I need to get some wind back, ive gotten to hefty to run like i used to. i still hit the heavy bag and swim some laps for heart health, but i dont do too much by way of cardio right now, not during strength training. ill get back into that in late winter, i grow tired of the jiggle when i jump. LOL

 

[King Silverback]

I'll do my best to keep you on track my Friend!!!

 

[Akkers]

Good to see your enthusiastic about it.

 

[P-funk]

LMAO....I love day 4!! just squat. hahaa..that is friggin' awesome.

 

[shiznit2169]

the master of squat

How much do you bench, deadlift, squat legion? Just wondering what your stats are and how old you are.

 

[* Legion *]

I'm 27
6'4"
275 lbs (somewhere in there)
squat: 500-ish
bench: 380 (dislocated shoulder in car accident last year, took 50 lbs off bench)
deadlift: 500 +

my goal, over the next two years, is to have a 600 lb deadlift. bench is something that i have pretty much washed my hands of, trying to protect the shoulder. under the guidance of the p-man, i am toying with dropping powerlifting when i hit 30, and further exploring olympic lifting. i seem to teeter between the two sports, but the shouder injury hurts my bench a great deal. six months ago, i switched my grip on bench to underhand, and can get 305 with some grit, and i will continue to attempt underhand. i want to compte once or twice next year in powerlifting, to see what i can see. so its ALL OUT on my next few cycles, trying to push my max up as much as i can. shoulder doenst hurt at all during cleans, jerks, militarys, only bench. some days its all i can do to hit 250. no worries, i make up for it on deadlift.


thank you all for your response and support, i look forward to reading all of your journals and hearing about your successes and your pitfalls, that is the great thing about these journals. leaves a legacy, in my opinion.

 

[Yanick]

cool another strength journal. good luck bro, i'll be following along even if i don't always post. me and you are in the same boat, i'm fairly strong in the Squat/DL, but i bench like a girl. Always had weak/unstable shoulders, and it pisses me off to no end but i can't do much about it except keep pushing.

 

[* Legion *]

I know, Yanick, but don't quit benching. I like Mudge's philosophy, and he has spoken several times about troubled benching and strength loss, but he keeps chugging. Some days are better than others. I found that by using a powerrack, and putting the supports just so that the bar starts off right on my chest, i have made some strength gains and developed considerable explosive power. ill rack 305 on it, wedge under the bar, and press from a dead stop off my chest, and man, two to three reps, 4 sets, and im wiped. need little for the triceps after that. from time to time, ill do the same in the decline position, and the cross supports help stop the weight at my torso, so that, even if i fail halfway through, the weights don't kill me. i guess you ahve to see what i mean... it REALLY WORKS. ill hit a set or three of reverse grip bench after these, but often, i am wiped. Keep pressing, bro, you'll succeed. thanks for reading.

 

[* Legion *]

Today was fierce and vicious.

Front squats: 185/205/205/155 x 8/4/3/7
Overhead squats: 95/105/45/45 x 4/2/10/8 (could have done more, but deads in two days)
Romanian Deads: 3x5@205
Standing Calves: 3 sets complete failure @450 lbs
Seated Calves: 2 sets alternating feet, 135

Good music: Godsmack and Danzig

Breakfast: 6 egg white omelette w/half cup cheese
4 pieces whole wheat toast
12 oz skim milk

Pre-workout: 8 oz skim milk
1 banana
1 tbs peanut butter
.5 cup plain oatmeal, all blended
Post-workout: 50 g Pro-Complex whey

Pre-dinner: 2 turkey sandwiches, whole wheat toast, brown mustard
Dinner: 2 8oz chicken breast
Whole wheat egg noodles
Low-Sugar pasta sauce, .3 cup

2 more protein shakes before bed, as planned

LOTS of water, TOO much coffee.

 

[shiznit2169]

is overhead squat where you hold the barbell over your head with your arms extended out and peforming a squat?

 

[* Legion *]

Yes, really wide grip, like an Olympic weightlifter in the recovery portion of the snatch. I put my hands out, almost to the collar, and squat normally, keeping my chin up, really feel it in my delts and obliques. Give them a try. Talk to P-Funk, he knows more about them. I like them, i try to avoid the leg-press machine at all cost. I'm really old-school in the gym, and like to do as much compound moving as i can. Ill try and find a link to show you what im talking about.

http://danjohn.org/overhead.html
http://www.stumptuous.com/badsquat.html
http://www.dolfzine.com/page454.htm

 

[King Silverback]

Brother Legion, Nice #'s there my Friend!!! I hear ya with the old school, how do you like the overhead squats? They seem pretty tough!!!

 

[P-funk]

danzig and godsmack are good choices.

Overhead squats are the bomb. the best way to get a good set up is to unrack the bar in a regular back squat position. Then just jerk the weight directly up. It should be in the air with your shoulder blades pulled together, ass out, good arch in the lower back and chest out. It should be up directly above the place that it was resting on your back. Use a wider grip to extend your base of support. Then squat back! It is hard to get the squat back at first on a snatch squat. Once you get it up the weight slowly. This exercises is brutal on the core! I try and stay off the leg press as well.

 

[King Silverback]

Why do you guys stay away from the leg press? Sorry if I sound like an idiot!!!

 

[shiznit2169]

Why do you guys stay away from the leg press? Sorry if I sound like an idiot!!!

they are big believers in "old school" weight training where they only focus on major compound exercises. Free weights only.

 

[King Silverback]

they are big believers in "old school" weight training where they only focus on major compound exercises. Free weights only.

Thank you my Friend, much appreciated!!!

 

[P-funk]

Why do you guys stay away from the leg press? Sorry if I sound like an idiot!!!

i have to load it with to much weight to do anything on it. it places a huge amount of force on the lumbar spine. it doesn't incorporate your whole body so for something like strength training I don't see a purpose to it as there is no crossover. I guess for hypertrophy it is okay.

 

[* Legion *]

[/QUOTE]

funkman, that is exactly the point. too much on the knees and lumbar region. i like that. LUMBAR REGION!!!!! i am gonna kick you in the LUMBAR REGION!!!! sounds good. i just say lower back, but from now on, im gonna say LUMBAR REGIONNNNNN!!!!! LOL! sorry. too much coffee, waaaaaaay too late.

shiznit: old school is right. actually, like funkman said, it just hurts too much. to get good in the squat, i do the squat. i guess, when i say old school, i mean i dont like to complicate stuff in the gym. people have been getting big and strong for a lot longer than we have had smith machines and leg presses and creatine and steroids. that, and im just a big geek.

p-funk: i know exactly what you mean about it being brutal on the core. i will, however, try what you suggested about racking it like a back squat and jerking it overhead. i have just been cleaning it and then jerking it overhead, but im not using much weight. i get some funny looks from the local high school footballers, though, who are doing their concentration curls.

archangel: i dig your journal. ill reply to it soon, i have a lot to read through with yours, p funks and several others. i learn a lot from you guys, and appreciate the support. though i have no training partner, i feel like i do, coming back here to share my goals and efforts in this journal, and reading about all of yours in your own journals. sheesh... its like some kind of campfire retreat. sorry guys, gettin mushy.

8 hours since workout.. feeling quite sore in legs. diggin it. cheated at dinner tonight, took the wife, my son, and the in-laws to dinner, they wanted chinese. tried to be good, got Mongolian beef with brown rice, but HAD TO HAVE CRAB RANGOONS... a vice. a sin. i couldn't stop. looks like extra heavy bag work tomorrow, if i can make it down the stairs. my hammies are tight.

tomorrow... stricter diet, better music, and maybe some new ink. i have a lot of skin beggin for new tattoos.

 

[Akkers]

Do you stretch after your workouts?

 

[Yanick]

OH squats are awesome, i'm just afraid to do them because i'm super tight in my shoulders (as Pat should remember from a couple of weeks back).

w/o looks great big guy, old school is definitely the way to go. the best feeling in the gym is when your in there for a lower body workout (meaning i won't leave the cage for almost the entire workout) with 300lbs on the bar and a kid comes up to see how much longer you'll be. my usual convo's go like this

me: oh well, i'll be here for like an hour, but i don't mind if you want to jump or w/e...are you squattting?
him:uh, um, well no i gotta do curls...
me: *turn around and start squatting*

 

[shiznit2169]

OH squats are awesome, i'm just afraid to do them because i'm super tight in my shoulders (as Pat should remember from a couple of weeks back).

w/o looks great big guy, old school is definitely the way to go. the best feeling in the gym is when your in there for a lower body workout (meaning i won't leave the cage for almost the entire workout) with 300lbs on the bar and a kid comes up to see how much longer you'll be. my usual convo's go like this

me: oh well, i'll be here for like an hour, but i don't mind if you want to jump or w/e...are you squattting?
him:uh, um, well no i gotta do curls...
me: *turn around and start squatting*

rofl, happens all the time. Every time i'm in the gym, it's like one guy after another after another going straight to the bench to do BB bench or to grab the ez bar and start doing curls. The squat rack is just sitting there all by itself, im the only one that uses it.

 

[* Legion *]

Woke up this morning with nothing but ache. feels good, knowing i hit all the right places with the killer squats yesterday, but even my delts are sore, so today will be an off day. i have a long shift tonight at the bar, so i will just eat and prepare for the upcoming schoolyear's curriculum. protein protein protein today, and lots of water.

feeling crummy, mood is terrible, sick of chicken, eggs and protein shaks already, but i choke it down. i know what Mudge means when he feels like he spends the whole day in the kitchen.

.. i feel fat, too. maybe its just water, but jiggle is jiggle. no real worries, though, im trying to put on bodymass, and certainly some fat goes with it. wife is on south beach, which drives me nuts.

tomorrow, bench day. looking forward, feeling aggressive. i have heard, though it just might be a myth, that squats and heavy leg work increase the testosterone in the body. maybe its a half-truth, or only partial information, its hard to sort out fact from fiction. people i know still say not to go swimming after eating because you'll drown. i keep it as simple as possible, shedding all the crap and gym lore in order to mainain a level of ferocity in the gym that i need.

... that squatting rack is like a cage, and i like that analogy, Yanick. cage the animal. some days, i feel like the Hulk, somewhat dumber the bigger and stronger he gets.

 

[crisg555]

cool, a journal! I love the title. That was a great book.

And movie..