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rob_in_korea
09-25-11, 10:01 pm
Sorry I haven't been around. Life has gotten interesting over the last few weeks.

The workouts are going well. My weight is down to 190lbs. I don't want to go any lower than this so I'll probably bump up the calories soon.

I'll start posting regularly again soon.

-Rob

Ed Eliason
09-26-11, 12:35 am
Glad you'll be getting back on. I enjoy reading your journey. Hope life is working out.

rob_in_korea
09-26-11, 11:36 pm
Thanks Ed.

I had a solid Chest workout last night. I couldn't get into the gym until 11:00pm, but it went well.

Week 2 Flat Bench
Flat Barbell Bench Press: 160x3, 185x3, 205x3, 175x10, 130x22
Incline DB Bench Press: 55x10, 60x10, 60x10, 65x8, 50x16
Flat DB Bench Press: 75x5, 75x5, 55x20
Pec Fly: 70x12, 85x12, 115x12

I finished up with rotator cuff work.

Today will be Arms.

-Rob

Ed Eliason
09-27-11, 8:44 am
22 reps!!!!!!!!!!!!!

rob_in_korea
10-09-11, 9:19 am
Sorry I haven't been around again. Life is entertaining at the moment.

I've been having some great workouts.

Here is my Leg workout from yesterday. This is the first time I went above 185 on squats in a while because of my knee. Everything felt great though.

This would be week 3 of 5-3-1 but I just did regular leg work.

Legs
ATG Squat: 135x5, 155x5, 180x5, 220x2, 180x12<--4th set was just a test of my knee. The 2 reps were easy
Barbell Lunge: 85x10(reps per leg), 85x10, 85x8, 105x5
Cybex Prone Leg Curl: 110x12, 110x12, 90x20
Cybex Plate Loaded Leg Press: 3ppsx15---1:00 break--3ppsx12--10sec break--3ppsx10--10s break--3ppsx8--10s break--3ppsx6--5s break--3ppsx4--5s break--3ppsx2--2s break--3ppsx1<--This was tough
Good Morning: 90x12, 90x12, 110x8, 135x6
Towel Pullups: 12, 10, 8

Today was an off day and tomorrow starts deload week with military press.

I have been doing 5-3-1 slightly modified to fit a bodybuilding routine over the last 5 months. This was because I was cutting and my workout partner was getting ready for a show. After the next cycle I'll return to the regular 5-3-1 program.

My weight has been hanging out around 190 for the past few weeks. I'll post some photos soon. I am thinking of going back up a little. Maybe 195-200 and just maintaining there.

-Rob

rob_in_korea
11-14-11, 3:28 am
I am just dropping in to give a quick update.

The workouts are going well. I still weigh around 190lbs and I am still planning on going up about 10lbs or so.

My wife and I are now separated so I am trying to figure out my living situation. My place is a bit too expensive for me at the moment. My work schedule is also interesting at the moment....some days are nuts and others I am completely free.

Hopefully in the next few weeks I'll be back to positing regularly.

I'll catch up with everyone soon.

-Rob

Themostocles
11-14-11, 3:40 am
Im sorry to hear about the life situation, if you need to talk, feel free to message me. I hope things work themselves out fast

Ed Eliason
11-14-11, 9:25 am
Sorry to hear that Rob. Hope things work out for you.

rob_in_korea
11-20-11, 8:12 am
Thanks T and Ed.

Things are okay. The separation was not a surprise so I suppose it makes things better. Living in Korea makes it a bit complicated, but everything will work out in the end.

I did Shoulders on Friday and I'll be doing Back tomorrow. I'll start posting workouts again soon.

-Rob

rob_in_korea
11-27-11, 7:30 am
The workouts have been going well.

Here is my Leg workout from Friday.

Most sets were done with not much rest.

Week 1 Front Squat
Front Squat: 120x5, 135x5, 155x8, 135x10 -superset- Squat: 135x12
Barbell Lunge: 135x6(reps per leg), 135x6, 90x10, 90x10
Good Morning: 45x15, 90x12, 90x12
Bulgarian Split Squat: bodyweight(BW)x12(reps per leg), BWx12, 10x12
Towel Pullups: 10, 8

Tomorrow will be Shoulders.

-Rob

Themostocles
11-27-11, 12:22 pm
Nice workout, but odd placement for pullups lol

rob_in_korea
11-28-11, 8:53 am
Thanks T. I do normal pullups with my back workout and a few sets of towel pullups after legs...odd I know...lol.

I had a solid shoulder workout. My weight is stuck around 187lbs at the moment. I need to eat more but I suppose certain things are preventing that.

Week 2 Military Press
Military Press: 110x3, 120x3, 135x5, 90x13
Seated DB Shoulder Press: 50x10, 50x10, 60x5, 45x13
Standing Single Arm DB Overhead Press: 40x8
DB Lateral Raise: 15x12, 15x12, 30x8
EZ Curl Bar Front Raise: 45x12
Bent Over DB Lateral Raise: 15x12, 30x10, 30x10

I want to bring up my Chest a little so I did:
Incline Barbell Bench: 135x12
Pec Flye: 85x12, 85x12

I finished up with 20 minutes of cardio.

I'll do a short amount of cardio once or twice a week.

Tomorrow will be Back.

-Rob

Themostocles
11-30-11, 1:58 am
LOL, Im not one to comment on weird when it comes to workouts. Way to get some shit done

rob_in_korea
11-30-11, 2:52 am
Thanks T.

I had a decent Back workout yesterday. I am not so focused these days during the workouts but at least I am getting in there.

Week 2 Deadlift
Deadlift: 275x3, 320x3, 355x3, 290x8
Pullups: 9(+35lb plate), 7(+35lbs), 6(+35lbs), 5(+35lbs)
Chinups: 12
Underhand Grip Barbell Row: 135x12, 135x12, 155x10, 180x8, 200x10
Hanging Leg Raise (Wendler Style): 10, 7, 6, 5, 5

Today was an off day and tomorrow will be Chest.

-Rob

Themostocles
11-30-11, 2:54 am
Focus comes and goes, but if you arent there and prepared to use it, its worthless... So getting in there is key

rob_in_korea
12-01-11, 4:05 am
Thanks T. Good point, you sound like a philosopher of iron...lol.

I had a good Chest workout today. I didn't have a spotter so I didn't go crazy on anything.

Week 2 Chest
Flat Barbell Bench Press: 140x3, 160x3, 185x4, 150x14, 130x15
Incline Barbell Bench Press (1:00-1:30 between sets): 130x10, 130x10, 130x9, 130x8
Flat DB Bench Press (1:30 between sets): 50x6, 75x5, 75x5, 60x10
Cable Crossover (coming from low to high; 1:00 between sets): 10x12, 10x10, 10x8

I finished with obliques and rotator cuff work.

My guess is on the 185 set of bench I had 2-3 reps left in me, with a spotter maybe 3-5.

Tomorrow will be Arms.

-Rob

Themostocles
12-01-11, 4:08 am
LOL, I didnt mean to come off intelligent, Ill have to work on that >>

Nice chest session... Ill have to admit I miss training it

rob_in_korea
12-09-11, 7:21 am
Thanks T.

The workouts have been going great. I've been busy because I am moving on Saturday. My next workout will be Back and I am going to attempt to do it on Sunday.

I'll catch up with everyone soon.

-Rob

rob_in_korea
12-12-11, 6:00 am
The move went well. I wasn't able to make it to the gym on Sunday.

I had a solid Back workout today.

Week 3 Deadlift
Deadlift: 300x5, 335x3, 375x3, 310x8
Pullups (slightly slower negatives): 11(+30lbs of chains), 8(+30lbs), 6(+30lbs)
Chinups (slightly slower negatives): 8(+30lbs), 6(+30lbs), 8
HS MTS Row (total weight listed): 155x10, 155x10, 175x8, 200x6, 240x3-drop set-125x8
Lat Pulldown: 160x8-drop set-120x8-drop set-80x12
Hanging Leg raises (Wendler Style): 6, 6, 4, 4, 4

I finished up with 20 minutes of cardio.

Deadlifts felt a bit heavy today. Then I thought about this: at my current weight of ~190lbs doing 375x3 would be like me doing ~465x3 at my heaviest bulking weight of ~235. I couldn't do that much for 3 before so I am pleased with the progress.

I am not sure how much I'll be able to post over the next week because of my schedule.

Tomorrow is an off day and Wednesday will be Chest.

-Rob

Themostocles
12-12-11, 6:08 am
Dont worry about posting, just take care of yourself and life in general. I hope the move went well.

rob_in_korea
12-24-11, 8:41 pm
Thanks T.

Just a quick update:

The move went well. I've been quite busy over the last two weeks. I still managed to get the workouts in. Hopefully from next week, I'll be able to post regularly again.

Have a merry Christmas.

-Rob

rob_in_korea
12-26-11, 10:26 am
I had a solid Shoulder workout today. Maybe a rep PR or two.

Week 1 Military Press
Military Press: 105x5, 120x5, 135x5, 115x12, 95x22(PR)
Arnold Press (1:00-1:30 between sets): 30x12, 35x10, 35x10, 40x8, 50x3-drop set-25x12
Standing Single Arm DB Overhead Press: 35x8, 35x8, 50x1x3
HS Flat Bench (Total Weight Listed; 1:00 between sets): 180x10, 130x12, 90x15

Tomorrow will be Back.

-Rob

Themostocles
12-26-11, 11:10 pm
Nothing like the gift of PRs to yourself

rob_in_korea
12-27-11, 4:01 am
Haha...Thanks T.

I had a decent Back workout today. I didn't have a lot of time so I had to speed things up.

Week 1 Deadlift
Deadlift: 265x5, 305x5, 345x5, 275x10
HS Front Lat Pulldown -superset(ss)- HS Low Row (total weight listed): 140x12-ss-90x12, 140x10-ss-90x10, 140x10-ss-90x10, 140x10-ss-90x10, 180x6-ss-140x6
Pullups: 7

I didn't have time for hanging leg raises today so I'll do them on Thursday with Chest.

-Rob

Ed Eliason
12-27-11, 8:39 am
Looks like a couple of great sessions, keep it up!

Themostocles
12-28-11, 1:05 am
Nice work

rob_in_korea
01-02-12, 5:18 am
Thanks Ed and T.

I don't have time to post the workouts but they've been going well. I finished last week with Chest on Thursday, Arms on Friday, and Legs on Saturday. Today I did Shoulders. Tomorrow will be Back.

Happy New Year to everyone.

I'll catch up soon.

-Rob

rob_in_korea
01-11-12, 4:40 am
I am still alive...lol.

I've been having some great workouts. A couple of rep PRs were hit.

Here is my Leg workout from Monday.

Week 2 Front Squat
Front Squat: 135x3, 155x3, 175x6(PR), 160x12(PR), 135x8 (3 sec negatives)
HS Hack Squat -superset(ss) - HS V-Squat (not including starting weight): 50x12-ss-90x12, 90x12-ss-90x12, 140x10-ss-90x12, 140x10-ss-90x12, 180x6-ss-90x12
Good Mornings: 65x15, 95x12, 115x10, 115x10, 135x8
Towel Pullups (Thick Towel): 10

Here is my Shoulder workout from today.

Week 3 Military Press
Military Press: 120x5, 135x3, 160x1 (PR?), 135x8, 95x17(PR)
Standing Single Arm DB Overhead Press: 30x12, 35x10, 40x8, 40x8, 55x2-drop set-25x12
EZ Curl Front Raise: 40x12
EZ Curl Upright Row: 70x12
Plate Bent Over Lateral Raise: 10x15
HS Flat Bench: 110x12, 140x10, 160x6-drop set-90x7

I finished up with rotator cuff work.

Tomorrow will be an off day and Friday will be Back.

-Rob

Themostocles
01-11-12, 5:41 am
I am still alive...lol.


Id hope so, the thought of the undead lift weights scares the crap out of me, much less setting PRs

Ed Eliason
01-11-12, 9:33 am
Nice PR's on the overhead!

rob_in_korea
01-18-12, 8:23 pm
Haha...Thank T and Ed.

I don't have time to post up the full workouts right now, but they have been going awesome.
My bodyweight is slowing moving up. I am around 190-192 now.

Some highlights of workouts:
Deadlift: 385x3<---Technically not a PR, but at this bodyweight it is. I think I've done 385 for 5 or 6 before at a bodyweight of 230-235.
Flat Bench Press: 220x2
Front Squat: 205x1

The next week will be deload. The Lunar New Year holiday is from Saturday until Tuesday, so I am not sure when I'll get the workouts in.

I'll catch up soon.

-Rob

Themostocles
01-19-12, 1:38 am
Those are some great PRs! Enjoy the New Years celebrations if you can

rob_in_korea
01-28-12, 3:25 am
Thanks T.

I took a few days off last week and got back to it yesterday.

I don't have time to type up the workout, but here is how the Flat Bench Press went.

Week 1 Flat Bench Press
Flat Bench Press: 150x5, 170x5, 190x6, 165x12, 145x17(PR??)
I then did 15 more sets.....yeah my chest is ridiculously sore right now...lol

I think the next workout will be on Monday...probably will skip Arms and do Back.

-Rob

Themostocles
01-28-12, 10:54 am
Thats a whole lot of reps!

rob_in_korea
02-06-12, 7:45 am
Thanks T, it was a fun workout.

Sorry I haven't been around. My schedule is odd at the moment, but the workouts are still going great.

I ATG squatted 225 for 7 reps today. I think I had two more in me. It doesn't sound great but considering I just did squats three days ago and my legs were still a bit sore I think it's pretty good. I screwed up the workout schedule so that's why I had to do legs so close together...lol.

I'll check in again soon.

-Rob

Themostocles
02-07-12, 2:27 am
LOL, I pity your legs

rob_in_korea
02-19-12, 7:08 am
Haha...Thanks T.

I've been having some solid workouts.
I am in week 3 of 5-3-1 now.
I did Squats the other day. I was a bit tired but it still went okay.
ATG Squat: 185x5, 210x3, 235x3, 185x15, 165x16
Then I did about 10 more sets of other leg stuff.

In about two weeks I am going to switch programs.

I've been on 5-3-1 for over a year now and it has given awesome results. I am going to switch to Pavel's 5x5x5 program. It is something completely different but I am willing to give it a shot.

Basically you choose five exercises, you do one working set of five reps (not to failure, you should be able to do 7-8 reps), you do it five days a week (in a row).
I'll probably do:
Squat
Deadlift
Flat Bench
Single Arm DB Overhead Press
Pullups

You run the program for five weeks and then switch.

It should be fun.

I'll catch up soon.

-Rob

Themostocles
02-19-12, 11:06 pm
Sounds like simple, solid plan

rob_in_korea
02-26-12, 6:45 am
Yeah, I think it will be interesting. I start it tomorrow.

No time to fully update right now.

But one thing I did was get my deadlift back.

I pulled 405x1 the other day. I think I could have done one more rep. My bodyweight is 192-195 at the moment so I am pleased with the lift.

I'll catch up soon.

-Rob

Ed Eliason
02-26-12, 10:35 pm
Great pull Rob. Best of luck with the new plan.

Themostocles
02-26-12, 10:55 pm
Dont think you can, do that extra rep

rob_in_korea
03-12-12, 10:37 am
Thanks Ed and T.

Good advice T, I was being a sissy...lol.

Sorry I haven't been around for a bit. Things are hectic, but there may be some changes coming up.

The new program is pretty interesting. I am liking it so far. I tend to feel the strongest on Tuesday it seems. You are supposed to have 2 reps left in the tank which is about what I have (except maybe for deads, sometimes I think I can do 3-5 more reps...it's hard to say).

Here was today's workout:
Flat Bench: 185x5
Deadlift: 345x5
Pullup: 5 (+25lbs)
Squat: 225x5
Standing Single Arm DB Overhead Press: 55x5<---the left arm I had to push press the 5th rep, all other reps were strict.

My bodyweight is between 192-195lbs at the moment.

I'll catch up soon.

-Rob

Themostocles
03-13-12, 1:05 am
Nice to see those one arm OH presses, its a great exercise

rob_in_korea
03-15-12, 8:40 am
Thanks T, I agree.

Here was my workout from Tuesday (when I am usually the strongest):

Bench: 195x5
Deadlift: 355x5
Pullups 5 (+45lb plate)
ATG Squat: 235x5
Standing Single Arm DB Overhead Press: 55x5

Wednesday, Thursday, and Friday the weights are usually a little lower.

Tomorrow is Week 3 Day 5.

-Rob

Ed Eliason
03-15-12, 9:00 am
Tuesday must be the start of your training week? The extra rest between Friday and Tuesday probably helps to make Tuesday your strongest day. Great work by the way!

rob_in_korea
03-16-12, 10:23 am
Thanks Ed. Actually Monday is the start. This program goes five days straight, Monday through Friday.

Strangely, I had an awesome workout today even though it's Friday. I don't know what happened.

Bench: 190x5<--had 2-3 reps left
Deadlift: 365x5<--had 3-4 reps left...not sure where the strength/energy came from.
Pullups: 5(+45lb plate)<--had 2 reps left
ATG Squat: 245x5<--had 2 reps left
Standing Single Arm DB Overhead Press: 55x5<--had 1 rep left on left side, 3 reps left on right side

Tomorrow and Sunday are off days. Monday will start week 4. I think everyday is supposed to be a little heavier and only do three reps.

-Rob

Themostocles
03-18-12, 10:36 pm
Who cares what happened, as long as it was awesome lol

rob_in_korea
03-20-12, 7:09 am
Haha...True T.

This week the reps are reduced to three but you are supposed to be able to do a comfortable set of five with the number you choose.
It's a little difficult to guesstimate it, but I think I am doing okay.

Today:
Bench: 190x3
Deadlift: 375x3
Pullups: 3 + 45lbs (dead hang)
Squat: 235x3
Standing Single-Arm DB Overhead Press: 55x3

The way I am doing the DB Overhead Press is I start with the DB at neutral position almost touching my shoulder and then I press overhead and back down to the start position, pause for a second and back up.

The right side of my lower back is a little sore at the moment, I didn't rest enough between sets today and I did 2-3 second negatives on deads for some reason...lol.

I may take it a little easier this week.

According to this routine, next Monday I'll work up to about 90% of my one rep max and just do one rep on every exercise. Then on Tuesday I'll test my one rep maxes and take the rest of the week off. I'll be going to Thailand for a week on April 13th. Before that I'll probably do some sort of higher volume work for two weeks.

-Rob

Themostocles
03-20-12, 7:11 am
Negatives on deads is killer, great work!

rob_in_korea
04-02-12, 7:44 am
Thanks T.

I finished up the 5x5x5 program last Tuesday. I think this was the single greatest workout ever...lol.
I hadn't slept well for a few days before and was thinking of putting it off but I went in a knocked it out.
This is the heaviest weight I've lifted at this bodyweight and the heaviest I've lifted in a while.

I weighed in at 193lbs just before I started the workout.

Last Tuesday's workout:
Flat Bench Press: 235x1 (could have done 250)
Deadlift: 420x1 (could have done 450...maybe 475)
Pullup: 1 + 100lbs hanging (could have done 125lbs)
ATG Squat: 275x1 (could have done 305-315)
Standing Single Arm DB Press: 60x1 (right side I could have done 70)

The reason I didn't do more was because I figured I was close enough to my one rep max and with being tired I didn't want to injure anything.

I would rate the 5x5x5 program as awesome. I even got new stretch marks from it...in the right places...lol.

I took the week off and today started a more generic bodybuilding routine. I'll do this until I leave for Thailand next Friday. After I come back I switch to a new routine or maybe do 5-3-1 again.

Today's Workout:
Incline Bench Press: 120x6, 135x6, 155x8, 135x12
Flat DB Bench Press: 55x12, 65x10, 75x5, 80x5, 65x17
Incline DB Bench Press: 55x10
Flat DB Flye: 30x12, 45x8, 55x5 (PR?)

Tomorrow will be Back.

I'll catch up with everyone soon.

-Rob

Ed Eliason
04-02-12, 8:59 am
Great couple of sessions! It sounds like 5x5x5 treated you well!

Themostocles
04-05-12, 1:54 am
Solid work Rob, have you decided on the next path to progress?

rob_in_korea
04-12-12, 10:00 am
Thanks Ed and T.

I have not decided yet T. I am actually thinking of doing 5x5x5 again after I come back from Thailand, but I'll change the exercises. Or maybe I'll do 5/3/1 for a few months.

The past two weeks have been more bodybuilding focused. Interestingly, all of my exercises have gotten stronger even though I hadn't done some of them in six weeks.

On a side note, I have developed tennis elbow. I went to get acupuncture done and it's gotten much better but I couldn't go as crazy as planned this week.

I don't have time to post up everything.

Today I did rack pulls (3rd pin; top of the knee). I pulled 530x1 quite easily.
I did ATG squats on Monday. I did 225x7. I had to stop because I my hip and knee were bugging me (I almost slipped and fell in my bathroom the day before). Based on how it felt I could have done 10 reps.
I did Incline Bench Press the other day. I did 180x3 no problem (stopped because I didn't want to push my elbow too much).

I am off to Thailand tomorrow. I'll be back 21st.

I'll catch up soon.

-Rob

rob_in_korea
05-02-12, 2:53 am
I am still alive and well.

Thailand was quite fun. I came back and caught a mild cold/sinus infection so I've been going pretty easy in the gym.
Sometime next week I'll start 5/3/1 again.

I'll catch up soon.

-Rob

rob_in_korea
05-16-12, 7:04 am
Workouts have been going pretty good. My forearm tendonitis/tennis elbow started acting up again so I am going to acupuncture for it.

I restarted 5-3-1 today with Chest. Nothing too exciting today, I kept it fairly easy. I can't get too crazy because of my elbow/forearm. My weight is up a little (which is good), I am hovering around 197-200lbs.

Flat Bench: 135x5, 165x5, 185x6, 155x10
Then I did 6 more sets of Chest work.

Friday will be Back.

I'll catch up soon.

-Rob

rob_in_korea
06-19-12, 7:51 am
Sorry I haven't been around in a while. The Forum is incredibly slow for me so updating is quite a pain.

My workouts have been going awesome.

Here was my Back workout from the other day:
Barbell Deadlift: 225x5, 315x2, 375x6<--I have a video, maybe I'll post it.
Pullups: 8, 8, 8, 3(+45lbs), 6(+20lbs)
Dumbell Row: 65x12, 75x10, 85x8, 95x5, 110x8
Hanging Leg Raise (Jim Wendler Style); 8, 7, 7

I know I could have done at least one more rep on the last set of deads....maybe two.

Next week I'll start Andy Bolton's "Supersize Your Strength" routine. I've mainly been on 5-3-1 for the last year or so. It has given me great results, but I feel it's time to change it up for a few months.

Tomorrow is Chest.....

-Rob

Ed Eliason
06-19-12, 9:29 am
Great workout! I started out to say the deads were impressive, but then I realized so were the rows, and the pull ups... shit the whole thing rocked! Great job!

Firedrake
06-20-12, 1:00 pm
Awesome work, Rob! I haven't been around much, either -- between work and getting ready for a contest that was over Memorial Day, and oh, yeah: getting ready to get married this Saturday.

My back work yesterday wasn't QUITE as good, but I'm still getting over a contest. <grin>

rob_in_korea
07-03-12, 7:09 am
Thanks Ed and Jim.
Congrats on getting married Jim, that's awesome!

I started Andy Bolton's program last week. So far so good. The program goes fairly light for the first 4-6 weeks, then starts to get a bit heavier.

With the main work, you just do the reps as described. With the assistance work, you are supposed to leave 1-2 reps in the tank. He says for assistance you can start light and work your way up, or keep the same weight. I tend to start light and work up.

Here was my workout today:

Week 2 Squats and Deadlifts -
ATG Squat (45% of one rep max/1:30 between sets): 145x8, 145x8, 145x8
Deadlift (45% of ORM/1:30 between sets): 210x5, 210x5, 210x5
Rack Pull (47.5% of ORM/ 1st pin-about 3 inches higher than normal start position): 255x3<--Actually I have no idea what my one rep max is for this position rack pull, I guessed 535lbs.
Cybex Plate Loaded Leg Press (1:00 between sets): 2ppsx20, 3ppsx20, 4ppsx20, 4ppsx20, 5ppsx20

Tomorrow is off, and Thursday is upper body assistance work.

-Rob

machineman
07-03-12, 7:35 am
Solid work Rob. Interested to see where this new routine takes ya!

rob_in_korea
08-08-12, 2:28 am
Thanks Machineman.

Sorry I haven't been around in a while. The new routine is going good. The first month wasn't too difficult. Things are starting to get interesting now though.

My workout from yesterday:
Week 7 - Day 2 Andy Bolton's Supersize Your Strength Routine
Warm up
Squat (~70% of One-Rep Max): 220x5, 220x5, 220x5
Rack Deadlift (~70% ORM, 3 inches higher than normal dealdlift start): 365x3
Deadlift (~55% ORM, speed work): 255x3, 255x3, 255x3
Leg Press (plates are 44lbs): 2ppsx12, 3ppsx12, 4ppsx12, 4ppsx12, 5ppsx12
Chinups: 15
Hanging Leg Raise (Wendler style): 8

No straps on any lift.

Thoughts
So far, so good. This day can be tough mentally especially as the weight increases. The rest periods are usually short, main sets are around 2:00, assistance work (leg press) are 1:00-1:30.

I am not a huge fan of the leg press because I think it can put too much stress on your lower back so I took it fairly easy. Over the last month or so we have been substituting leg press with Bulgarian split squats. Prior to this program I hadn't done a leg press in almost two years.
Chinups and hanging leg raises are not part of the program, we just added them in because we think they are important.

I'll start posting more frequently, maybe once every two weeks instead of once a month...lol.

-Rob

rob_in_korea
10-01-12, 10:24 pm
I am still alive..lol.

Sorry I haven't posted in a while, I've been pretty busy.

I am almost finished Andy Bolton's "Supersize Your Strength" routine and wanted to give my thoughts on the program.
The program starts off a bit easy. I would say the first 6 weeks or so are easy (especially on the core lifts). Then it starts to get tougher.
The program is 16 weeks, I am starting week 15 today. The last two weeks are basically a deload.

The biggest improvement I made was with my leg strength: Squats and Good Mornings (actually good mornings aren't in the program but I substituted them for prone leg curl). I think Bench was my next biggest improvement, followed by Deads and Military Press.

Some highlights:
My bodyweight: ~208
Squat: 290x2
Good Mornings: 190x12
Bench: 235x2
Rack Pull (~3 in higher than normal start): 440x2
DB Row: 120x8

No straps were used during the entire program.

I would recommend this program if you are looking for a change and especially if you want to increase your leg strength.

I'll finish this in about two weeks and then, I'll do Pavel's 5x5x5 again and then back to Wendler's 5-3-1.

I'll be back in here in a few weeks to post the beginning of 5x5x5.

-Rob

rob_in_korea
11-02-12, 1:23 am
I am three weeks in to Pavel's 5x5x5. I have been having some awesome workouts.

It's the same workout five days in a row. You determine the weight to use by how your feeling that day.

The lifts:
Flat Bench Press
Squat
Deadlift
Pullup
Standing Strict Single Arm DB Overhead Press

For the first three weeks you do one set of five reps per exercise. You leave 2-3 reps in the tank.

The fourth week you do one set of three reps per exercise. You leave 3-4 reps in the tank.

Day one of the fifth week you do a comfortable single on every exercise. Day two you test your one rep maxes on every lift then you take the rest of the week off.

My strength tens to fluctuate +/- 10% depending on how I am feeling.

My weight: 212lbs

Here is my best day so far:
Bench Press: 200x5 (2-3 reps left in the tank)
Pullup: 5 (+45lbs)(2-3 reps left)
Squat: 265x5 (2-3 reps left)
Standing Strict Single Arm DB OH Press: 55x5 (Left:3-4 reps left) (Right: 2 reps left)
Deadlift: 375x5 (2-3 reps left)

No straps on anything.

Here is my worst day so far:
Bench: 180x5 (2 reps left)
Pullup: 5(+22lbs) (2 reps left)
Squat: 235 (2 reps left)
DB Press: 45x5 (Left: 2 reps left) (Right: 1 rep left)
Deadlift: 335x5 (2 reps left)

The great news is I think I'll be setting some PRs Tuesday, November 13th....especially if you factor in my weight.

I'll update again soon.

-Rob

rob_in_korea
11-16-12, 4:00 am
I finished up Pavel's 5x5x5 on Tuesday.

Here is how it went:

Bench: 245x1
Pullup: 1+90lbs
Squat: 330x1
Standing Single Arm DB OH Press (Strict): 65x1
Deadlift: 440xfail, 420x1

My weight: 212.

No straps.

The deadlift fail was due to fear, my lower back was tight in the morning and I didn't want to push it. The 420 went up easy, I had at least 2 more reps in me.

I'll start up 5-3-1 again next week.

-Rob

rob_in_korea
11-30-12, 2:07 am
I just finished week 2 of 5-3-1 and I've had some awesome workouts.

I'll just post some highlights:

Monday:
Military Press (Strict): 120x3<---messed up breathing on the 4th rep, I am guessing I'll do 5 or more this Monday

Tuesday
Deadlift: 345x13 (rep PR) Could have done 3-4 more; no straps.

Thursday
Flat Bench Press: 190x7 Had maybe 2 more in me

Today
Squat: 245x8 (rep PR) Had 2-3 more in me.

My weight is holding steady around 212lbs.

-Rob

rob_in_korea
02-24-13, 5:36 pm
I am still alive and well. Partially tore a ligament in my wrist in December because a friend of mine slipped and fell into me and we both went down together, he landed on top, me on the bottom....lol.

Had to go to the US for my grandfather's funeral, first time back in 4 years. It was great to catch up with everyone.

Before I left I decided to do a heavy rackpull and see where I was at. I managed 530x1 and it was easy. That was from the third pin or mid-knee height.
A few weeks before that I did 315x18 on deads which is a rep PR.

My weight is hovering around 215-220.

I am competing in something called the tactical strength challenge in April. It consists of e events.
Deadlift (max weight; 3 attempts)
Pulllups (max reps, dead hang-upper chest to bar)
45lb Kettlebell Snatch (5:00/max reps)

Should be fun.

-Rob

Ed Eliason
02-24-13, 11:27 pm
The tactical strength challenge looks interesting. I can't imagine even attempting 5 minutes of kb snatches! Have fun!

rob_in_korea
03-03-13, 3:20 am
Thanks Ed. Yeah I have to work on those snatches, I am looking at exceeding in the deadlift and pullup events and hopefully that will be enough to make up for my snatch performance...lol.

-Rob

rob_in_korea
03-08-13, 11:25 pm
Workouts have been going good.

Essentially I am doing a modified version of Power to the People by Pavel for two more weeks and then deload for a week. After that I'll do a 5,4,3,2,1 routine for deads twice a week for 3 weeks and then nothing for 7-9 days before the comp.

My workouts now look like this:
Monday
Deads
1st set 5 reps
2nd set 90% of the weight I did for 5 reps
Squats (follow the same idea for deads)

Tuesday
Deads (same as Monday although the weight may increase)
Standing Single Arm DB Press

Wednesday
Off (although the plan calls for deads on this day as well, we will see how I feel)

Thursday
Deads (same as other days)
Pullups (usually 4-5 sets of 3-5 reps) I also do a set of 3 or two sets of 3 every workout.

Friday
Deads (same)
Bench (same routine as deads)

Sat & Sun Off

So basically my first set of deads the wight will vary each day between 330 and 355. The second set between 300 and 320ish. I've been doing almost all my deads stop and go. I think this will help my power off the floor....at least I hope so...lol.

I did this routine for one week, will do it for two more weeks and then deload.

I will be starting a pullup program to prepare better for that event. I'll probably start it in two weeks or so. It looks pretty intense but the results look good.

-Rob

rob_in_korea
03-24-13, 8:36 pm
Workouts have been going well. I added Stak into the mix which has really helped.

This was my workout on Friday:

Deads: 400x3 (had 2 reps left in me), 355x5 (had 4-5+ reps left)
Bench: 200x3 (had 2-3 reps left), 180x5 (5+ reps left)
Dead hang Pullup: 8 (maybe 1-2 reps left)
One Arm Ketllebell Swings: 12kg, 10-9-8-7-6-5 ~15-20 seconds rest between sets

No straps. My weight is ~220.

I haven't pulled that much weight for a triple in ages, felt great.

This week is a deload (although I am starting this pullup program today). Next week I'll start 5,4,3,2,1 for deads. I'll do it twice a week. Monday and Friday.

-Rob

rob_in_korea
03-29-13, 8:07 am
Deload went well. The new pullup program is good. Basically I do pullups five days in a row with a one day break. I do them for 4 weeks.

It went like this:
Mon: 7,6,5,4,3
Tues: 7,6,5,4,4
Wed: 7,6,5,5,4
Thurs: 7,6,6,5,4
Fri: 7,7,6,5,4

Sat: Off

Sun: 8,7,6,5,4

etc...

On a side note, I think my neighbors to the North may actually do something serious soon. I have a plan to keep myself (and girlfriend and friends) safe should something occur.

-Rob

Ed Eliason
03-29-13, 8:49 am
Nice pull ups Rob. Stay safe.

rob_in_korea
09-19-13, 11:04 pm
Thanks Ed.

I am alive and well. Training is going great. Haven't had time to post anything in a while but I am almost finished cutting (3 more weeks).
I've done a slower cut and dropped about 11lbs and probably 4% bodyfat. So I am currently around 211lbs and about 14% bodyfat...maybe a little less.

I am adding Cuts and Stak to my routine for the last three weeks. Looking to drop another 4-7lbs and 3-4% more bodyfat and then get photos taken for our (me+business partners) future gym.

Then I'll be off to the Philippines for 7-10 days for vacation.

-Rob

rob_in_korea
09-20-13, 7:56 pm
I guess I should post one of my recent workouts....lol.

The gym has been closed for a few days for Korean Thanksgiving.

I have kettlebells at home so yesterday I did some presses with a 55lb bell and then did 160 swings. Basically I did 20 swings then my workout partner did 20 and we kept going like that.
It looked like this : 20, 20, 20, 20, 15, 10, 10, 10, 10, 10, 15.

My Leg workout from Tuesday looked like this:

Squats: 4 warm up sets.
Working Sets: 220x1, 265x1, 290x1, 220x8, 200x8, 180x12<---first three sets about 3:00 break between sets. Last three sets 1:30-2:00 minute break.
Front Squat: 90x8, 110x8, 135x6, 155x4<---1:00-1:30 between sets
GHR: 5, 2, 2<---couldn't complete due to cramping
Prone Leg Curl: 110x12, 130x12
Good Mornings: 135x12

Basically I switched my workouts from a more traditional powerlifting split to a bodybuilding split (but still focusing on squats, deads, presses, etc..)

Weight is around 211lbs.

-Rob

rob_in_korea
09-24-13, 9:00 pm
The Cuts and Stack combo is going great.

Here was my Monday workout:
I do 3-4 warm up sets before hitting the main lift for the day but I don't feel like posting them...lol.

Flat Barbell Bench Press: 180x3, 200x1, 220x1 (super easy, almost threw the bar over the back of the bench..should have done 240-250), 180x10
Incline DB Bench: 50x10, 55x8, 65x6, 80x3, 50x16
Steep Incline DB Flye: 30x15
And then I did 5 sets of bicep work.

Tuesday
Squat: 180x3, 220x1, 265x1, 290x1 (wanted to do 310 but my right hip flexor was feeling tight/sore), 220x9, 200x12, 180x15
DB Lunge (total steps listed): 35x15 - 30 sec break - 35x15, 45x10 - 30 sec break - 45x10, 55x7 -30 sec break 55x7
GHR: 5, 5, 5, 5, 5
Good Morning: 135x12 - drop set - 90x10

Did fat burning cardio on both days.

Today I'll do 55lb Kettlebell swings. Goal is 100 in 5 minutes.

Tomorrow is Shoulders and Friday is Back.

-Rob

rob_in_korea
09-27-13, 5:57 am
Here were my workouts from the past two days:

Thursday
Shoulders
Standing Strict Military Press: 90x3, 110x1, 135x1, 155x1(slight knee bend), 110x6, 90x10, 90x10, 80x10
Seated Arnold Press: 40x8, 50x5, 55x3

Triceps
Close Grip Floor Press (pause reps): 110x5, 135x5, 155x5, 180x3, 135x12
Rope Pulldown: 115x8 -ds- 85x8 -ds- 25x8

Friday
Back
Deadlift: 220x5, 310x1<---rack opened up so switched to rack deads
Rack Deads (starting at 2nd pin/just below the knees): 355x5, 380x5, 310x20
Speed Deadlift: 220x3, 220x3, 220x3
Pullups(sets done with 30lbs of chains added): 3 (regular), 3(wide), 3(narrow), 2(r), 2(w), 2(n), 1(r), 1(w), 1(n), 10 (no weight added)
Hammer Strength Row (underhand grip): 155x6, 220x5, 270x5, 200x12
Hanging Leg Raise (shins to bar): 9 (1 left, 1 middle, 1 right x3), 6 (2 1l, 1m, 1r x2), 3(1l, 1m, 1r), 3(1l, 1m, 1r)
Hanging Leg Raise (windmill): 1 (pretty sloppy)

Weight is 210lbs. Bodyfat looks to be around 13%.

Saturday and Sunday are off days.

-Rob

rob_in_korea
10-28-13, 7:43 am
Finished up my cutting diet about two weeks ago. Ended up at 205lbs and around 11.5% bodyfat. Not too bad.

Now I am basically maintaining. My long term goal is to hover around 205lbs and keep my bodyfat between 12-14%. Actually, personally, I don't really care if my bodyfat is a little higher but it's important because I am starting a gym over here.

I came back from vacation in the Philippines last week so my first two workouts back were light.

This week I am on Beyond 5-3-1....maybe next as well. Then I am doing Dan John's 10,000 KB swing challenge. 2000 swings per week with a 55lb bell. During those five weeks, I'll be doing pullups, KB press, KB Front squats, etc...

Today's workout:

Flat Bench Press:
Warmup sets: Barx5, 55x5, 75x5, 100x5, 110x5
Working Sets: 135x5, 155x3, 180x1, 200x1, 210x1, 145x8, 145x8, 145x5
Incline DB Bench Press: 40x15, 45x15, 50x12
Kroc Rows: 80x10, 85x8, 90x6, 95x4, 100x14

Tomorrow is Squats....

-Rob

rob_in_korea
10-29-13, 7:39 am
Today's workout went pretty good.

Squat
Warmup Sets: Barx5, 70x5, 100x5, 120x5
Working Sets: 145x5, 165x3, 190x3, 220x1, 245x1, 265x1, 180x8, 180x8, 180x8
DB Lunge (total steps listed): 35x16, 35x14, 45x10
GHR: 5, 5, 5, 5, 5

Tomorrow is an off day and Thursday is military press.

My weight is 207lbs.

-Rob

rob_in_korea
10-31-13, 6:30 am
Had a great workout today. Legs are still pretty sore from Tuesday.

Military Press
WU: 22lb platex5, 33lb platex5, Barx5, 55x5
WS: 70x5, 80x3, 90x3, 100x1, 110x1, 125x1, 80x8, 80x8, 80x8
Dips: 8, 8, 5 (with ~20lbs of chains)
Pullups: 6, 6, 6, 5, 4, 3 (Wide grip) <---all sets done with 20lbs of chains

20 minutes of low intensity cardio.

Tomorrow will be Deads.

-Rob

rob_in_korea
11-01-13, 1:05 am
Today's workout went well. Somehow my ass and hamstrings are still sore so deadlifting was that much more enjoyable...lol.

Deadlift
WU: Barx5, 70x5, 100x5, 135x5, 180x5
WS: 210x5, 245x3, 275x1, 310x1, 355x1, 265x8, 265x8, 265x5
Good Mornings: 90x12, 110x12, 110x8
Hanging Leg Raise (shins to bar): 5, 4, 3

Tomorrow and Sunday are off days. I may start the KB challenge next week.

-Rob

rob_in_korea
09-21-14, 12:07 am
I figured I haven't updated this thread in ages so I'd stop by and say I'm alive and well.

I'm still on a 4 day split running Wendler's 5/3/1.

I've been smashing PRs (at this bodyweight) for the last three months, mainly by visualizing more and really prioritizing sleep. I've been averaging 7-9 hours a night about 5-6 days a week.

My main lifts from last week:
Bench Press: 220x3
Squat: 310x4
Deadlift: 365x4 (using my weaker mixed grip, no straps)
Had 1-2 reps left on everything except squats.

On assistance lifts:
Good Morning: 220x3
Barbell Lunge: 175x4 steps
Pendlay Row: 220x1

My weight: 210

I'll be starting the Test Explosion stack in about two weeks. I'll be doing all my maxes similar to a powerlifting meet on November 22nd....I'd go to a real powerlifting meet but Korea doesn't have any.

I'll try to update a little more frequently than once a year...lol

-Rob

Ed Eliason
09-21-14, 12:09 am
It was really only an 11 month break on your log. Nice to see you back.

Themostocles
09-22-14, 1:19 am
Its alive!

rob_in_korea
09-23-14, 12:08 am
Haha. Thanks guys.

Part of last week and all of this week is a boring deload.

On a side note, my workout partner isn't too far off from eventually breaking the current raw, drug tested squat world record for his weight class.

He's in the 220 class and the current raw, drug tested record is 661. He plans on going for somewhere between 570-600 on the 11/22. If he hits around those numbers then we will have to fly to a comp somewhere (probably the US) next year so he can do it in a real competition (I am not saying that he will hit 661 by then but he probably will be pretty close).

- Rob

rob_in_korea
09-29-14, 4:12 am
Finished up Deload. Always exciting...lol.

I've had some slight issues with my left shoulder recently (first problem since about 3 years ago so not too bad). I'm getting Accupuncture on it.

So I need to be cautious with benching.

Today
Bench Press: Warm Up: Barx5, 90x5, 110x5, 135x3
Working: 145x5, 165x5, 200x8, 175x5
Flat DB Bench: 40x5, 50x5, 55x15
Machine T-Bar Row (standing, not chest supported, weight not including bar): 90x5, 110x5, 135x8
Chin-ups: 5

On the 200 set of bench I had 1-2 reps left. If shoulder was fine maybe 3-4 reps.
The 175x5 would have been 3 sets of 5 but was protecting my shoulder.
Flat DB Bench I had like 5-8 reps left.
Chinups I had 5-7 reps left.

Tomorrow is squats.

-Rob

Themostocles
09-29-14, 10:38 pm
I hear you on the shoulder problems, always a pain to work around and through

rob_in_korea
10-02-14, 2:50 am
Thanks T. I agree, I blame most of my shoulder problems on the years of benching like most bodybuilders. At least this time it's not so bad.

Tuesdays squat workout was awesome!

Tuesday
Squat: Warm Up: Barx5, 135x5, 165x5, 200x3
Working: 210x5, 245x5, 275x10 (Rep PR)
Quarter Squat (don't know what these are called but I start in a quarter squat position
and drive the weight up, I then rest it on the pins for a second and repeat): 400x5
Pause Squat: 165x5, 165x5, 165x5
Glute Ham Raise: 10, 5 (with 22lbs), 5, (w 22lbs), 7 (w 22lbs)
Reverse Hyper: 12
Hyper: 2:00 static hold

Double Kettlebell Swings: 2 44lb bellsx5, 10, 20, 15, 10

I got that quarter squat idea from a Korean powerlifter. He competed in Chicago and squatted something like 750+ so I listened...lol. I think it has tremendously helped my squat.

Yesterday was rest.

Today was military press, pullups and close grip bench but nothing exiciting.
Just being cautious with my shoulder.

I military pressed 100x1 to test it out. Not to bad. Next week I'll go up to 110.

Tomorrow is Deads and I'll be starting the Test Explosion Stack.

-Rob

Themostocles
10-03-14, 1:01 am
Ive seen the quarter squat thing before, with many different names. Ive always wanted to try the double pin method, where you lift off the pins, and strike a second set of pins and push against it for isolating a weak area of the movement

rob_in_korea
10-03-14, 7:28 pm
The double pin thing sounds interesting, I've never heard of that before.
Maybe I'll implement it after my one rep max stuff on 11/22.

I had a great Deadlift workout yesterday.
It went like this:

Deads: Warm Up: 135x5, 185x5, 220x3
Working: 255x5, 300x5, 340x10 (weaker mixed grip, Rep PR)
Barbell Hypers: Barx10, 65x10, 65x10
Reverse Hypers: 12
Hanging Leg Raise: 5, 5, 3
Hyper: 1:40

Double Kettlebell Swing: 2x44lb bellsx 5, 10, 20, 15, 10, 10

No straps on anything.

I've been using my weaker mixed grip (which is left hand over, right under) because if I use my strong grip it puts a little too much stress on my left shoulder.

I started the Test explosion stack yesterday so it should be fun.

I may start posting my workout partner's workouts here as well. He will just send them to me and I'll post them.

He squatted 420x10 on Tuesday and deadlifted 420x10 yesterday.
I think he weighs around 230 at the moment.

Monday is bench.

-Rob

Themostocles
10-05-14, 11:18 pm
Nice PR. If the over under thing is putting stress on your shoulder, it might actually be a bicep tendon issue

rob_in_korea
10-06-14, 6:24 am
Thanks T. I agree, I think it's bicep tendon related.
But it's much better now...maybe 90% healed, it only bothered me for about 3 weeks so not too bad.
I'll probably try to get one more Accupuncture session on it.


I had a solid workout today.

Bench Press: Warmup: Barx5, 90x5, 110x5, 135x3
Working: 165x3, 175x3, 210x5, 190x3
Flat DB Bench: 40x3, 50x3, 62 (28kg DBs)x15
TBar Row (weight not including bar, wider overhand grip handles): 90x3, 135x3, 145x8
Chin-up: 8

Main working set on bench was 210. Shoulder generally felt okay but played it safe.
The 62lb DBs felt easy, I guess I could've done 20-22 reps.

Tomorrow will be squats.

-Rob

Themostocles
10-06-14, 11:53 pm
I had a solid workout today.


I concur lol

rob_in_korea
10-09-14, 6:47 am
Haha...Thanks T!

Awesome squat workout on Tuesday:

Squat: Warm Up: Barx5, 135x5, 165x5, 200x3
Working: 235x3, 265x3, 300x6 (Rep PR)
Bottoms Up Quarter Squat: 420x5
Pause Squat: 200x3, 200x3, 200x3
GHR: 4 sets of something
Hyper: Static Hold for 2:30

Double KB Swings: 2x20kg bells AMRAP 1:30 - 38 swings

Wednesday was off.

Today was Military Press but I took it relatively easy.

MP: worked up to 110x1...shoulder felt absolutely fine so that's good.
Pullup: 5, 3 (with an extra 10lbs), 1 (+45lbs), 3(+65lbs), 10(+20lbs)
CGBP: Just did 3 light sets
10 mins on stairs for cardio

Tomorrow will be Rack Deads

-Rob

Themostocles
10-09-14, 7:08 am
Awesome job with the squat PR!

And glad the shoulder was feeling good, I knows it is iffy sometimes

rob_in_korea
10-12-14, 10:58 am
Thanks T!

Friday's rack pulls went outstanding.

We decided to pull from mid-knee position which is a bit higher than our normal rack pull position. We did it just to get used to holding the heavier weights.

Rack Deads (mid-knee): Warm Up: Barx5, 135x5, 220x5, 265x3
Working: 310x1, 355x1, 400x1, 440x1, 465x3 (Rep PR), 385x10 (Rep PR)
Barbell Hypers: 65x10, 90x10, 110x10
Hanging Leg Raise: 5, 5, 3
Reverse Hyper: 12
Hyper: 2:00 static hold

Double KB Swing: AMRAP 1:30 2x44lb bells: 44 reps

The rack pulls felt good. I can finally use my stronger mixed grip again which is good. I probably had 2 reps left in me on the 465 and 3-4 reps left on 385. Pulls wee done stop and go with no straps.

My workout partner rack pulled 595lbs for a single which was pretty awesome.

One odd problem I've been having with deads recently is worrying if I'm going to reinjure my lower back. The thought sometimes creeps in right when I'm about to pull and generally only happens with weights above 355lbs. It doesn't seem to matter how much visualizing I do.

I injured the first time about five years ago on deads but thats because the bar got away from me at the bottom of the pull and back then I did touch and go.

Recently I injured it over 18 months ago but it was mild, actually it was just a slight lower back and oblique strain. I know what caused it then, I was getting ready to compete in a strength competition and I was over zealous with my deadlifting programming.

Anyway the way I do them now (programming wise) seems to be helping.

This week we will do a soft one rep max test....basically we will work up to a weight that we can probably do for 2-3 reps and do it once.

Tomorrow will be Bench.

-Rob

Themostocles
10-12-14, 11:00 pm
Nice PR chain going on lately. Im paranoid about re-injury too, its just something I take slowly. With the slowness I gradually work into more and more and it doesnt seem as intimidating mentally, so I end up not worrying about it.

rob_in_korea
10-15-14, 9:45 am
Thanks T...yeah I think the slow approach is wise as well.

Monday's workout started with a technique failure on bench. It's the first lift I've missed in at least a year.

The bar came down higher on my chest and I didn't flare my elbows enough. The weight stalled about halfway up so I needed a slight spot.

From now on I'll just put the warm up and working sets together...I'm too lazy to type everything...lol

Monday:
Bench Press: Barx5, 90x5, 110x5, 135x3, 165x5, 190x1, 210x1, 245xhalf a rep, 200x1
Pause Bench: 135x3 for 3 sets done speed style
Flat DB Bench: 50x5, 55x3, 65x15 (rep PR)
T-Bar Row (weight not including bar, wider overhand grip): 90x5, 135x3, 155x8
Chinup: 10

Today
Squat: Barx5, 135x5, 165x5, 200x3, 235x3, 265x1, 290x1, 330x1(weight PR...for this bodyweight)
Bottoms Up Quarter Squat: 440x3, 485x1
Pause Squat: 220x1, 235x1, 245x1 <---all of those are weight PRs
GHR: 5 (with 22lbs), 3(with 22lbs), 8(with 33lbs), 15
Reverse Hyper: 15, 12
Hyper: Static Hold for 2:30

Double Kettlebell Swings: 2x44lb Bells: AMRAP 2:00 54 reps total. The first 40 I did without stopping.

Squats felt good. I could have done 1-2 more reps with 330.

Tomorrow is an off day and Thursday will be Military Press.

-Rob

Themostocles
10-16-14, 2:23 am
You may have missed, but made up for it later in the workout lol. So what are you weighing in at, since you mentioned body weight?

rob_in_korea
10-16-14, 8:13 am
Thanks T. I'm around 213-214lbs at the moment.

-Rob

Themostocles
10-17-14, 12:41 am
Thanks T. I'm around 213-214lbs at the moment.

Im catching up, or is that down, with you. About 10lbs and Ill be the same.

rob_in_korea
10-17-14, 7:52 am
Nice! I'll probably float up to around 220 by the time I do all my maxes on 11/22. After that I'll probably go back down slowly to 200-205.

I had a solid shoulder workout today.

Pushed military press up a bit higher this week.
Worked up to 125x1. No problems.

Pullups: 5, 1(with 45lbs), 1(with 65lbs), 1(with 90lbs), 5(with 45lbs)
CGBP: worked up to 175x6...just testing the shoulder. It felt good.

Then 20 mins on the stepper.

Tomorrow will be heavy deads.

-Rob

Ed Eliason
10-17-14, 9:46 am
Nice work on those pull ups, weighted pull ups are tough.

rob_in_korea
10-19-14, 11:30 pm
Thanks Ed!

Weighted pullups can be a challenge but I like them.

Saturdays deadlift workout went well.

I didn't go quite as heavy as planned because bar speed was sucking ass.
Plus I tried a different loading sequence which threw me off.
I haven't gone up to 375 in a while so that may have been an issue as well.

Deadlift: 135x5, 200x5, 235x3, 275x3, 310x1, 350x1, 375x2, 310x12
Barbell Hypers: Barx10, 65x10, 90x10, 135x10 (PR)
Hanging Leg Raise: 6, 6, 6
Reverse Hyper: 12
Hyper: 2:00 static hold
Double KB Swing: 54 reps in 1:40 with 2 44lb bells

I had about 2 reps left on 375 and 3 reps left on 310.

This week is a deload but I'll probably go a little heavier on assistance work.

-Rob

Themostocles
10-19-14, 11:42 pm
Great couple of sessions!

rob_in_korea
10-28-14, 5:56 am
Thanks T!

So delaod week is done. I've had an on again off again sore throat for the past week. Most likely because half of my clients are sick.

I also switched workout routines. I am going with the Texas Method by Rippetoe and Pendlay.

This is something I've been considering for a while. I've been running a hybrid of 5/3/1 and Beyond 5/3/1 for a while but I think I need more work in the heavier ranges for a bit.

I'll run the 3 day split of the program for a bit and see how it goes.

Basically Monday is volume, Wednesday is recovery, and Friday is intensity.

Monday's workout went well. I still have a sore throat but decided to go anyway.

Monday
Squat: 5x5 with 235 (~70% of one rep max)
Bench: 5x5 with 165 (~70% of ORM)
Deadlift: 310x5 (~75% of ORM)
Chinups: 6

Thoughts
I decided to go a little lighter due to the sore throat and the fact that it's a new program. I'll probably go up by 10lbs on everything next week.

We just threw chinups in at the end. They mention about doing some other light assistance work if you have time and think you need it but we ran out of time.

Tomorrow is day 2.

-Rob

Themostocles
10-28-14, 6:14 am
Itll be interesting to see how this goes. How is business?

rob_in_korea
10-29-14, 5:46 am
Thanks T.

To update (not sure how much of this you already know):

I got separated and divorced a few years ago. So my business with my ex-wife went under....well actually she is still kind of running it.

I basically switched almost all of my work to personal training (really a strength coach not a standard personal trainer).
That's what I've been mainly focusing on for the last few years.

One of my old clients (from earlier this year) just placed first at her bodybuilding comp in the US. She was in the military and moved back to the states. She placed 3rd over here in her second show.
She weighed 125lbs but could deadlift 275lbs after a year or so of training....pretty awesome!

I've got one or two investors lined up for a gym over here. Basically it will be a private training gym (as in almost solely personal training).

Korea is one of the few places where you can make a lot of money by opening a gym....the only drawback is the startup cost is huge.

Anyway, back to training:

Texas Method. Day 2. Active Recovery

Squat: 2x5 with 190lbs (80% of Monday's weight)
Military Press: 3x5 with 90lbs (~60% of ORM, went light to see if my shoulder was okay...not too bad)
Pullups: 12, 10, 8
GHR: 5x10
Hyper: Static hold for 1:30

15 mins on the stepper.

Thoughts
Legs were still a bit sore from Monday so warming up for squats was....pleasant...lol

I'll probably switch to weighted pullups next week.

Friday is intensity day.

-Rob

Themostocles
10-29-14, 10:16 pm
Sorry to hear about the divorce, but Im glad life moved on in a positive direction. I imagine it is expensive, is the cost of space prohibitive?

rob_in_korea
10-30-14, 10:36 pm
Yeah, rent is the biggest cost.

For example:

We will most likely open in the Gangnam area of Seoul which is one of the most expensive places to rent.
The average prices look like this:

3200 - 3500 sq ft
Deposit: $100,000
Rent: $14,000 - $17,000
Then of course you have utilities but they are relatively cheap.

If you want a first floor place then rent almost doubles. And the closer you get to the Gangnam subway station the rent increases. The above prices are about a 20 minute walk from Gangnam subway station.

In other areas of Seoul, we found some places $10,000 - $13,000. And I'm guessing in extreme northern Seoul the rent is probably a little cheaper but they aren't our target customer.

The good news is now that the economy over here has slowed down a bit, many building owners are willing to give three months free rent and sometimes lower the deposit amount.

-Rob

rob_in_korea
10-31-14, 10:27 am
Today's workout went pretty great.

Texas Method. Day 3. Intensity

Squat: 310x5 Rep PR
Bench Press: 210x4<---hip cramped on rep 3 so couldn't make it to 5 reps
Power Clean: 3x5 with 95lbs
Reverse Hyper: 10
Hyper: 1:30

Double KB Swing: 2 44lb bells x 25 in a little under a minute

Thoughts
My plan was to squat 300 for 5 today but things felt good as I warmed up so my workout partner forced me to do 310...lol
The 5th rep was tough but it went up.

I didn't think my hip was going to cramp during bench...oh well shit happens.

I haven't done a power clean in probably 5-6 years.

The weight was easy but need to work on technique. We can't drop the weight from the top so I'm guessing that will limit the total amount of weight that we can use.

-Rob

Themostocles
10-31-14, 9:25 pm
Awesome squat PR!

And yeah, not being able to drop always makes Oly lifts a pain

rob_in_korea
11-04-14, 4:32 am
Thanks T!

Yesterday's workout:

Squat: 255 5x5
Bench: 175 5x5
Deadlift: 325x5
Chinups: 8

Thoughts
I decided to jump up 20lbs from last week on squats because they were a bit too easy. I think 255 is about right.
Bench was pretty easy but a jump to 190 may be a stretch right now.

Deads weren't super easy but I guess that's to be expected.

I'll probably keep these weights for next Monday and probably the following Monday (since I'm testing one rep maxes on the 22nd).

-Rob

Themostocles
11-04-14, 11:24 pm
Slow and steady will lead to more gains in the long run. Good job being patient

rob_in_korea
11-05-14, 6:39 am
Thanks T!

Today's recovery workout:

Squat: 200 2x5
Military Press: 100 3x5
Pullups: 10, 9, 9 all with an extra 10lbs added
GHR: 5x10
Reverse Hyper: 12
Hyper: 2:00

10 mins on the stepper

I was definitely not as sore as last week going in to this workout which was good.

Friday is intensity day.

-Rob

Themostocles
11-06-14, 12:56 am
Mmmmm... intensity.... Great way to end the week

rob_in_korea
11-10-14, 7:31 am
Thanks T.

Friday's workout went well:

Squat: 310x5
Bench: 210x5
Hang Clean: 95 3x3, 115x3, 135x3

Squats and bench were a bit easier than last week. Decided to do hang cleans to get my form down before doing power cleans.

Today
Squat: 275 5x3
Bench: 190 5x3
Deadlift: 330x5
EZ Curl: 55x10, 80x10, 80x8
Chinup: 5

Double KB Swings: 2x44lb bells 30 reps in one minute.

Decided to go a bit heavier this week because my body felt like it. Squats were a little tough.
Bench was super easy. I should use 190 for 5x5
Deadlifts were also really easy this week. The first rep came up so fast I almost fell backwards...lol.

-Rob

Themostocles
11-11-14, 6:44 am
LOL, nice deadlift power!

rob_in_korea
11-12-14, 9:03 am
Haha...thanks T!

Today was recovery day:

Squat: 220 2x3
Military Press: 110 3x5
Pullups: 3x8 with 22lbs extra weight
GHR: 5x10 first three sets done with 10lbs extra
Reverse Hyper: 12
Hyper: 1:45

10 mins on the stepper for cardio

Today was the first time I pressed 110lbs for more than one rep in a while. It wasn't too bad.
I've been working on my T-Spine mobility lately and it seems to be helping a lot.

Friday will be intensity but we will probably back off a bit because of our one rep max day on the 22nd....but we shall see.

-Rob

Themostocles
11-12-14, 10:25 pm
Pullups are looking good as shi, I need to start trying to do those again. Bugs the piss out of my shoulder after a while, and I quit.

rob_in_korea
11-16-14, 9:33 am
Thanks T!

I understand about the shoulder. I just focus on keeping my shoulders packed and I stop just short of a dead hang. Seems to work for me.

Friday's workout went great. I decided to go a bit heavier.

Squat: 320x2 (PR)
Bench: 220x2
Hang Clean: 95x3, 135 4x3
Reverse Hyper: 12
Hyper: 2:20

Double Kettlebell Swings: 2x53lb bells 5, 10, 10, 10, 10

Squats were easy. I could have done 2-3 more reps.
Bench wasn't too bad. Hang Cleans were better than last week.

This week will look like this:
Monday: Light
Wednesday: Really Light
Saturday: One rep max in squat, bench and deads.

I'm looking to squat at least 350.
Bench I'd like at least 245 (if I didn't have that nagging shoulder pain slow me down for 6 weeks or so, I'd say 275)
I want at least 400 on deads. That will be the heaviest I've pulled from the floor in a while.

I think if I did deads first I could probably pull 450-475, it's been a while since I've pulled a heavy dead after heavy squats and bench. Should be fun.

-Rob

Ed Eliason
11-16-14, 11:30 am
Nice squatting!!

Themostocles
11-17-14, 1:58 am
WOOT! Nice PR!

rob_in_korea
11-22-14, 5:14 am
Thanks Ed & T!

Unfortunately I started getting sick on Wednesday and by this morning I was coughing up mucous but since I was treating this like a meet I had to go.

Today:

Squat
Attempt 1: 320 good
Attempt 2: 355 good (PR)

No third attempt.

355 went up slow but I got it. I also developed a headache during the lift.

If feeling good I think I can do 375.

Bench Press (no pause)
Attempt 1: 210 good
Attempt 2: 230 good
Attempt 3: 255 fail

230 flew up easily. My foot position was off on 255 and lower back cramped.

Deadlift
Attempt 1: 375 good
Attempt 2: 400 good
Heaviest I've pulled from the floor all year.

No third attempt.

By the time we got to deads we were already 3 hours into the workout.

400 went up very easy. I could have done 420 today but decided to hold off due to my condition.

If doing deadlifts fresh I know can pull 450-465....maybe 475.

The whole day from warmups to prehab work after deads took 4 hours.

I'll check in with everyone soon.

-Rob

Themostocles
11-22-14, 12:29 pm
Good lifting, and take care of yourself

Ed Eliason
11-22-14, 12:54 pm
Agreed, great lifts. Rest up. Hope you feel better soon.

rob_in_korea
11-23-14, 11:51 am
Thanks T and Ed!

I think the sickness was related to pollution. The micro dust levels have been a bit high here over the past 5 days or so. I think most of it is out of my system now.

Also, I kind of have this theory that as you get older your mind will try to prevent you (or your body) from taking risks so it will do things like make you feel phantom pains or maybe make you sick.

So basically I was telling my mind to stop messing with me by doing the mock meet yesterday...lol.

I'll probably get back to the gym on Wednesday and do some light upper body work.

-Rob

rob_in_korea
11-26-14, 8:32 am
Back in the gym today.

I'm just doing whatever workouts because I'm going on a short vacation to Japan for a few days next week.

Today
Flat DB Bench Press: 25x10, 45x10, 60x10
Incline Barbell Bench Press: Barx10, 90x5, 135x5, 175x5, 200xfail (seat placement issues..lol), 135x18 (rep PR)
Pullup: 5, 2 with 22lbs, 2 w 45lbs, 1 with 65lbs, 1 with 90lbs, 13
EZ Bar Curl: 55x10, 60x10, 70x10
CGBP: Barx5, 135x5, 155x5, 175x12

Some KB swings.

I haven't done Incline Barbell in about 9-10 months. I was just screwing around, wasn't super concerned about hitting a PR or something.

I'll probably do Front Squats on Friday.

I'll start up Texas Method again on 12/8.

-Rob

rob_in_korea
11-28-14, 4:15 am
I did some lower body work today and it went great:

Front Squat: Barx8, 110x5, 135x3, 155x1, 175x1, 200x1, 220x1 (PR?)
Good Morning: 110x10, 135x10, 175x10, 200x10
Reverse Hyper: 12
Hyper: 1:30

Double KB Swings: 2x44lb bells 6 sets of 10 reps. Rest was about 20 seconds between sets.

I haven't done front squats in at least six months but they were fairly easy. I think my one rep max is around 265 based on how 220 felt.

I'll probably do rack pulls on Sunday.

-Rob

Themostocles
12-01-14, 1:51 am
I know they dont celebrate Thanksgiving, but I hope you had a good day anyway.

Nice work!

rob_in_korea
12-05-14, 4:44 am
Thanks T!

I just got back from Japan late Wednesday night. I went to Kyoto with my girlfriend and her family. I've been there before but never in the fall. It was quite nice.

Sunday I did some kettlebell work.

Today was supposed to be a kind of welcome back workout but things got entertaining.

Squat: Barx10, 135x5, 175x5, 225x5, 265x2<--everything nice and easy
Military Press: Barx10, 65x5, 90x3, 110x1, 135x4.5<---couldn't quite make it to 5. Shoulder felt fine
Rack Pull (start position 5-6 inches higher than normal): 135x5, 225x5, 310x1, 400x1, 440x1, 355x15 (huge rep PR)
Reverse Hyper: 12
Hyper: 1:30

I haven't puled that heavy from that position in ages.
I could have done about 2-3 more reps with 440. Maybe 1 more rep with 355....I thought my heart was going to explode....lol. All reps were stop and go. No straps.

I'll be back on Texas Method starting Monday....although we won't do anything too crazy the first week.

-Rob

Themostocles
12-08-14, 12:03 am
Glad to see tha back working so hard!

rob_in_korea
12-10-14, 4:18 am
Thanks T!

I was still sore from that workout on Monday.

We decided to program the Texas Method a bit differently.

Basically this week is kind of light.
Then next week we will follow the 5x5 on Mondays but start light and slightly increase each week. Then we will do 2-3 weeks of 5x3. Then a week or so of 5x2 or 5x1.
We will do the same on Fridays. So heavy set of 5 for three weeks and then a heavy set of 3 for two weeks, etc...

Monday
Squat: 245 3x5
Bench: 175 3x5
Deadlift: 265x5 <---was still way too sore from Friday so didn't want to go too heavy....although this was ridiculously easy.

Today
Squat: 190 2x5
Military Press: 100 3x5
Pullup: 8, 8, 6
GHR: 3x10
Reverse Hyper: 12
Hyper: 1:45
KB Swings: 53lb bell 5x20

rob_in_korea
12-15-14, 10:00 am
Had two solid workouts:

Friday
Squat: 290x5
Bench: 200x5
Hang Clean: last set 155x3
Swings: 2x44lb bells 7x10

Everything was pretty easy.

Today
Squat: 245 5x5
Bench: 175 5x5
Deadlift: 310x5<---form was a bit off today
Chinup: 3
Swings: 2x44lb bells 5, 10, 15, 25

Squats and bench were pretty easy today but my form was a bit off on deads. I think it was just do to being tired and tight hamstrings.

-Rob

Themostocles
12-16-14, 2:44 am
Everything is looking great! So what are your short term goals?

rob_in_korea
12-22-14, 7:36 am
Thanks T! Short term is just get a bit stronger without getting too much bigger.
Around February I'll switch back to 5/3/1 and diet down for 4 or 5 months.
I don't think Texas Method is a good program to diet on.

I'm floating around 222-225 right now.
I'll probably drop down to 200....for this market I need to have more of the thinner, lean look as opposed to the "I can throw you over a building look"...lol

Here are my recent workouts:

Wednesday
Squat: 190 2x5
Military Press: 100 3x5
Pullup: 12, 10, 8
GHR: 5x10
Reverse Hyper: 12
Hyper: 1:45
KB Swing: 53lb bell 4x25

Friday
Squat: 300x5
Bench: 210x5
Power Clean: 135 3x3, 155 2x3
Reverse Hyper: 12
Hyper: 1:45
Double KB Swing: 2x53lb bells 5x10

Today
Squat: 255 5x5
Bench: 190 5x5
Dead: 330x5
Double KB Swing: 2x45lb bells 5, 10, 15, 20, 15, 10, 5

That was my first time using 190 for 5x5 on bench. Felt pretty good.

-Rob

Themostocles
12-23-14, 1:07 am
Thanks T! Short term is just get a bit stronger without getting too much bigger.

I don't think Texas Method is a good program to diet on.


LOL, Ive yet to find a program that is is good to diet on. As for the size vs strength issue, that definitely seems like it would be a cultural thing.

rob_in_korea
01-02-15, 10:25 am
Haha...that's true T. Although I've had great success dieting on 5/3/1 in the past so I'll stick with it.

Here are my last couple of workouts:

12/24
Squat: 200 2x5
Military Press: 110 3x5
Pullup: 8,7,6 all with a 22lb plate
GHR: 5x10
Reverse Hyper: 12
Hyper: 1:45
Swing: 53lb 30, 15, 25, 15, 20

12/26
Squat: 310x5
Bench: 210x5
Power Clean: 135x3, 135x3, 155x3, 155x3, 175x3
Reverse Hyper: 12
Hyper: 1:45
Swing: 2x53lb bells 15, 15, 10, 10, 10

12/29
Squat: 265 5x4
Bench: 200 5x4
Dead: 340x4
Chinup: 5
Swing: 2x44lb bells 20, 20, 15, 15, 10, 5

That's the most total reps I've done with squat and bench with that weight.

12/31
Squat: 210 2x4
Military Press: 125 3x4
Pullup: 5, 4, 3 with a 45lb plate
GHR: 5x10
Reverse Hyper: 12
Hyper: 2:00
Swing: 53lb 50, 20

Today
Squat: 320x4 PR
Bench: 220x4 recent PR

Had to cut power cleans and swings short because my right bicep started to get strangely sore. Seems to be 90% better now though.

I wasn't able to eat yesterday due to excessive alcoholic beverage consumption on NYE. But squats and bench weren't too bad. I had about one rep left on each. If I had eaten yesterday maybe 2-3 reps left.

Next week will be an active deload and then heavy training for three weeks.

-Rob

Ed Eliason
01-03-15, 1:16 am
That's a lot of squatting, nice work.

rob_in_korea
01-14-15, 3:03 am
Thanks Ed!

Last week was a boring deload, I also was slightly sick. Could be related to micro dust from China.
Still feel slightly off but nothing too serious.

The next three weeks are my heavy cycle.

Monday Volume
Squat: 290 5x3
Bench: 210 5x3
Dead: 355x3

No time for swings. Those are total rep PRs for squat and bench.

Today Recovery
Squat: 220 2x3
Military Press: 125 3x3
Pullup: 12, 12, 10
Hyper: 5x10
Reverse Hyper: 12
Hyper: 1:30

Swing: 53lb bell 30, 20, 30, 20

Friday will be intensity. Plan is to squat 330 for 3 and bench 230 for 3.

-Rob

rob_in_korea
01-19-15, 10:15 am
Friday's workout went pretty great.

Squat: 330x3 Rep PR
Bench: 230x2 Recent Rep PR
Power cleans: 135x3, 155 4x3
Double KB Swings: 2x44lb bells 45 swings in 2:00

My set up was off on bench so I could only do 2 reps.
Squats felt pretty good, got them on video, put them on Facebook but I'm probably too lazy to put them on YouTube...lol

Today
Squat: 310 5x2
Bench Press: 220 5x2
Dead: 365x2

No time for swings.

Everything felt pretty good....especially deads.

Wednesday is relatively light and then Friday is heavy.

-Rob

rob_in_korea
02-05-15, 9:36 am
I've been busy so I won't post up all the workouts.

I hit 340x2 on squats which is a rep PR.

I did 5 singles with 330 on squats which is a total rep PR. Benched 230 for 5 singles which is also a total rep PR.
That same day I deadlifted 375 for one which isn't a PR but it went up nice.

This past Tuesday:
Squat: 375x1 Weight PR
Bench: 255x1 I needed a slight spot about 5 inches off my chest
Power Clean: worked up to 190x1<---wasn't super difficult, I guess I can do 200-210.

I weigh around 225-230 at the moment.

That concludes the Texas Method. Overall it was a great program.

Monday I'll start Wendler's Beach Body Challenge which is funny because it has zero bench press work in it....lol

It's only a six week challenge and then I'll do a hybrid of 5/3/1 and Beyond 5/3/1.

-Rob

Ed Eliason
02-05-15, 9:45 am
You'd think a beach body challenge would be all about benching..???..

Lots of PRs in there, nice!

eric downey
02-19-15, 12:32 am
Looking good Rob. it's been a long time. All looks well

rob_in_korea
03-13-15, 9:34 pm
Thanks Ed and Eric! You would think a beach a body challenge would be all about benching but that's Wendler...lol

I'm still alive, been quite busy over the last few weeks. My business partners and I decided to stop seeking investment money for the gym for the time being. Our main investor had some sudden family issues come up.
So I'm applying to jobs all over the place. I'm guessing I'll end up in NYC (or vicinity), Texas, Singapore or Hong Kong.

The beach body challenge is sometimes difficult but fun.

I'm competing in the Tactical Strength Challenge on 4/11. It consists of:
Max Weight Dead
Max Rep Strict Pullup
Max Rep Kettlebell Snatch in 5 minutes

There are three divisions:
Novice
Open/Master
Elite

I'm competing in the open division because they use a 53lb bell for snatches. Elite uses a 70lb bell and I don't think one month time is enough for me to get good with that weight. Elite also does weighted pullups (22lbs), which would be fun.

I haven't pulled a dead fresh in five months (always after squats, because I've been focusing on improving my squat so it's hard to say how much I can pull.

Goals
Dead: 440-505
Pullups: 15-20 reps
KB Snatch: 85-105 reps

Here are some recent PRs

Hang Clean: 110x15x2
Squat: 320x6
Squat: 245x16<--could have done 18, maybe 20
Squat: 200x20<---could have done 2-3 more
Military Press: 135x5
Towel Pullup: 10 reps
T-Bar Row: 180x25

I did that 320x6 on Friday and the goal for squats on Sunday is 220x20-25.

-Rob