View Full Version : Got Iron?
After a fairly disappointing performance at Nationals I'm going to be getting back to the gym and hitting it hard the whole summer. Fuck the 75kg weight-class. I feel small and weak at this weight. I want to get up to 190lbs by the end of August and hopefully not be as fat as I was last time I was near that weight. I'll eventually compete in the 82.5kg weight class again but I might keep bulking and compete in the 90kg class for provincials in October depending how fat I feel and how much I'm liking the strength gains!
Big Jawn sent me a few Sheiko programs and I found one that I liked the look of. I made a couple changes to the assistance work he had used and I'll probably play with it a bit more after this first week of using the program.
Today was my first day on the program and the volume was so much more than anything I've ever experienced:
Medium Stance Squats - deeeeeeeeeep
12 x bar
8 x 120lbs
5 x 205lbs
2 x ( 4 x 245lbs )
2 x ( 3 x 285lbs )
5 x ( 2 x 325lbs ) --> loose belt on first set, tight belt for last 4 sets
Front Squats
6 x ( 5 x 185lbs )
Hyperextensions:
12 x 25lbs
3 x ( 12 x 45lbs )
Wide Grip Pullups to failure:
3 sets -- > 10, 9, 7
I was feeling kinda of sick at this point so I didn't push these too hard.
Reverse Grip BB Rows:
10 x 120lbs
3 x ( 10 x 130lbs )
Ab Cable Pulldowns
235lbs x 10
235lbs x 9
235lbs x 7
Stretched for about 10 minutes after. Mostly hip stretches but also quad and ham stuff. This program kicked my ass today and it's only the first day. I expect I'll either make some amazing gains from this or overtrain and die. Either way, here's to the start of a new journey!
TheNaturalG
04-09-07, 10:24 pm
Sounds good bro. Your workout looked nice and heavy and you got the attitude to come back next year much better. Keep at it bro.
Mean Machine
04-09-07, 10:25 pm
Good to have you back bro. Good luck with the program. Hit it hard and show them what you are really made of at Provincials. I'll be watching.
Big Wides
04-09-07, 11:00 pm
glad to see your back at the iron, like were your going already
Sounds good bro. Your workout looked nice and heavy and you got the attitude to come back next year much better. Keep at it bro.
I'll be getting into a squat suit and bench shirt this summer. I don't know if I'll try a deadlift suit yet. Next year is going to be full of PRs.
Good to have you back bro. Good luck with the program. Hit it hard and show them what you are really made of at Provincials. I'll be watching.
glad to see your back at the iron, like were your going already
Thanks for the support guys!
Tear that shit up next time . good luck bro keep on pushing.
Nightshift
04-10-07, 3:57 am
Your first w/o looked really good, very intense. Keep it up man and you may hit some PR's sooner than you think!
Testpolska
04-10-07, 1:39 pm
Glad to see you made it back from nationals. What did you place? Or you just don't wanna talk about it? Either way I understand.
Good to see ya back on a journal I was begginging to think nationals may have gotten the better of ya.
Tear that shit up next time . good luck bro keep on pushing.
Thanks man.
Your first w/o looked really good, very intense. Keep it up man and you may hit some PR's sooner than you think!
It was really intense! I hope I do, I'll be bulking all summer and the strength will come with the weight.
Glad to see you made it back from nationals. What did you place? Or you just don't wanna talk about it? Either way I understand.
Good to see ya back on a journal I was begginging to think nationals may have gotten the better of ya.
I ended with second place. There were only two other guys in my weight class and one guy bombed out on the squat.
I hoped to open on the squat with 175kg and almost got crushed by 160kg in the warm-up room. I felt strong up until I had to lose that last 5lbs. I dehydrated and cut carbs. It took a way bigger toll on my energy and strength than I thought it would. I ended up opening with 155kg and it was the only squat I made. I tried 162.5 on my second but got called on depth and went for 167.5 on my third. One of the side judges called me for not locking my knees and the head judge called me for something so I didn't get that one either.
You can see now why I am so disappointed with my performance.
Bench was ok, it still didn't go quite as well as I would have liked. I opened with 95kg to be safe, smoked it. 105kg, got it up pretty easy. Failed on 110kg. I think I could have gotten the 110kg but when I pressed off my chest the bar moved towards my toes and I couldn't bring it back.
I was happy with my deadlifting although I feel I could have gone for more on my third. I nailed 215kg on my third lift. It felt pretty good and I was feeling hydrated and energized and had managed to get back in a solid mind frame by this time.
I'm glad I lowered my opener for my squat and didn't end up bombing out. There were 3(?) people who bombed out on the squat the morning I lifted. I guess it's a lesson learned, I don't do well dehydrated and carb depleted. From now on I'll plan on not having to drop weight within a few days of the competition.
So, on to the bulk and heavier weight classes!
Completely unrelated to Nationals... I worked at 5:45am today and my step dad was up blasting music until 1:30 in the morning last night. Yeah, he thinks he's my age or something... Kind of funny when it's the kid telling the parent to "turn that music down!" Anyway, I only ended up getting 3.5 hours of sleep and I'm absolutely drained right now. Not to mention sore as fuck from the first day of that Sheiko program yesterday. I definitely could have used a good 8 hours of sleep to recuperate from that killer workout.
Today was my first Sheiko "bench marathon". It wasn't actually as hard as I expected... But I can honestly say that I've never sweat that much from doing bench press.
Bench Press:
12 x bar
5 x 120lbs
4 x 150lbs
2 x ( 4 x 175lbs )
2 x ( 3 x 185lbs )
2 x ( 2 x 195lbs )
2 x ( 3 x 185lbs )
4 x 175lbs
6 x 160lbs
8 x 150lbs
10 x 125lbs --> 125lbs has never felt so bloody heavy!
Deadlift:
8 x 145lbs
4 x 240lbs
2 x ( 3 x 285lbs )
5 x ( 3 x 335lbs )
Incline DB Press:
8 x 40's
8 x 50's
5 x 60's
3 x 60's
I haven't done these in soooo long and after all the benching I didn't know what to start with. Next week I'll pound out all the sets at 55lbs I think.
Barbell Tricep Extensions:
5 x ( 12 x 60lbs )
Rope Pushdowns:
7 x 60lbs --> Wow, my tris are fried. I've repped 75lbs easily after other bench sessions...
3 x ( 12 x 45lbs )
Lateral Raises:
4 x ( 12 x 20's)
EZ Bar Curls:
4 x ( 8 x 75lbs) --> I think it's 75lbs... the kink bar weighs 25lbs right?
Testpolska
04-11-07, 11:44 pm
Your puttin on weight now I see? Nice what class you trying to get up to?
Your puttin on weight now I see? Nice what class you trying to get up to?
I hope to be around 190 - 200lbs by the end of August. At that point I'll decide if I want to keep bulking or if I'll cut down a little for provincials. We'll see how fat/strong I get.
I'll probably want to be in the 82.5kg weight class for nationals next year but we'll see how everything goes.
So I was already sore as hell going into this workout. I'm sure my body will get used to this high volume soon. Today was another squat day:
Medium Stance Highbar Squats:
12 x bar
5 x 205lbs
4 x 245lbs
2 x ( 3 x 285lbs )
6 x ( 3 x 325lbs ) --> Very loose knee wraps on the last 5 sets. There's no way I would have finished with out them. I just had them tight enough to give me a tiny bit of pop out of the hole...
Good Mornings:
135lbs x 12
3 x ( 165lbs x 12 )
Bent Over BB Rows:
12 x 135lbs
3 x ( 12 x 155lbs )
Wide Grip Pulldowns:
4 x ( 12 x 135lbs )
Standing Oblique Raises
3 x each side ( 10 x 90lb dumbbell )
Stretched for about 5 minutes after. I think I'll keep doing the Monday Squat day RAW and save the knee wraps for Fridays.. I shouldn't ever need to put them tight... Just enough to get a little momentum out of the hole. Plus I need more practice using them so no harm.
Testpolska
04-13-07, 11:34 pm
For wraps are you using the inzer black and red ones? Or are you using gym wraps? I beleive these commonly have a single red line.
For wraps are you using the inzer black and red ones? Or are you using gym wraps? I beleive these commonly have a single red line.
I use the black Metal Powerlifting Gear wraps. I've never tried anything else to be honest...
Today's workout was really tough. I think I'm going to have to cut back on the assistance work for legs from now on.
Bench Press:
12 x bar
5 x 120lbs
4 x 150lbs
2 x ( 3 x 170lbs )
6 x ( 3 x 195lbs )
Deadlift:
8 x 150lbs
4 x 240lbs
4 x 285lbs
2 x ( 3 x 335lbs )
5 x ( 3 x 380lbs )
Holy fuck. My back and legs were fried coming in to this workout and I've never had to fight 380lbs as hard as I did today.
Close Grip Bench Press:
4 x ( 8 x 135lbs )
Seated DB Press:
2 x ( 8 x 45's )
2 x ( 8 x 50's )
Tricep Rope Pushdowns:
12 x 60lbs
15 x 75lbs
2 x ( 90lbs x 12 )
Lateral Raises:
2 x ( 12 x 25's )
2 x ( 10 x 30's )
Bicep DB Curls:
3 x ( 10 x 35's )
Nightshift
04-15-07, 3:35 am
High volume W/O's are a bitch! Nice to see ya powering through them!
Hey, I know your disappointed in your meet and your performance. Remember this, and maybe you wont be so down on yourself about it..."Winning isnt everything, but the the will to win is evrything!"
You worked your ass off and you have heart...this is what makes a man great; The will to fight for what you want and the will to continue on, no matter the sacrifice. The bottom line, its not the fact you got knocked down that matters, it whether or not you get your ass back up and do it again!
Hey, I know your disappointed in your meet and your performance. Remember this, and maybe you wont be so down on yourself about it..."Winning isnt everything, but the the will to win is evrything!"
Very true. This is what gets you through the long haul.
I saw your posts on your performance. I am absoluetely 100% convinced that you dropping the bodyweight is the primary reason you didn't reach your goals. I say this because I have done the exact same thing, no once or twice but three times and experienced very similar results. I lost 30 pounds on a bench because I cut 6 pounds in nine days much of the weight towards the later half. It really wasn't the loss of weight that crushed me as much as the loss of energy.
Good luck
Peace
BIG45s
High volume W/O's are a bitch! Nice to see ya powering through them!
Yes they sure are. I hope I can keep this up for another 3 weeks!
Hey, I know your disappointed in your meet and your performance. Remember this, and maybe you wont be so down on yourself about it..."Winning isnt everything, but the the will to win is evrything!"
You worked your ass off and you have heart...this is what makes a man great; The will to fight for what you want and the will to continue on, no matter the sacrifice. The bottom line, its not the fact you got knocked down that matters, it whether or not you get your ass back up and do it again!
I wasn't concerned about winning. I was just disappointed with my performance. In fact, I had no chance of winning really... I was only using a belt and knee wraps while pretty much everyone else at Nationals were in squat suits, bench shirts and deadlift suits. Thanks for the support though! It was definitely a learning experience and the whole trip was worth it for sure. I'll be back there next year!
Very true. This is what gets you through the long haul.
I saw your posts on your performance. I am absoluetely 100% convinced that you dropping the bodyweight is the primary reason you didn't reach your goals. I say this because I have done the exact same thing, no once or twice but three times and experienced very similar results. I lost 30 pounds on a bench because I cut 6 pounds in nine days much of the weight towards the later half. It really wasn't the loss of weight that crushed me as much as the loss of energy.
Good luck
Peace
BIG45s
Yeah I agree... I don't think the weight mattered but I had no energy. Funny thing is, I felt strong up until the morning I was to compete. But I guess that's when I was most dehydrated.
TheNaturalG
04-15-07, 1:43 pm
Good job on fighting through those deadlifts.
Testpolska
04-15-07, 7:06 pm
You've never HAD to fight 380 as hard as you did. But the fucking facts stand you came you crushed you went home.
respect for grindin it out bro.
Big Jawn
04-15-07, 11:22 pm
So this is where your off to haha, I was still looking at the old journal "where the fuck is he?". Anyways remember, with this crazy volume you'll burn more cals so eat for it.
How's the recovery?
Feeling overtrained at all, sore?
Good job on fighting through those deadlifts.
Thanks!
You've never HAD to fight 380 as hard as you did. But the fucking facts stand you came you crushed you went home.
respect for grindin it out bro.
True true. Although I must admit I bitched and moaned about it the whole time! hehe
So this is where your off to haha, I was still looking at the old journal "where the fuck is he?". Anyways remember, with this crazy volume you'll burn more cals so eat for it.
How's the recovery?
Feeling overtrained at all, sore?
I swear I wasn't trying to get rid of you! Or was I?....
I've been eating like a madman since nats. Probably doesn't seem like much to you but I've been getting about 4000cals a day since I started this program. I've been insanely sore all week and yeah I am feeling a little overtrained. I'm not having any problem with the upper body work but my hamstrings and lower back especially are taking a beating.
I'm going to cut down on the assistance work this week. I did the max number of sets/reps for almost everything last week. I think I'll take out any extra hammy/lower back work for now.
Big Jawn
04-16-07, 12:20 am
Makes sense, I remember removing front/zercher squats, hyperextentions, hamstring curls from the program a few weeks in, better safe then sorry.
Makes sense, I remember removing front/zercher squats, hyperextentions, hamstring curls from the program a few weeks in, better safe then sorry.
It's also somewhat of a comfort thing. I don't wanna be insanely sore this next week. I have finals Tuesday - Friday.. 1 a day.. Not looking forward to it.
BTW, was it you that moved this to the powerlifting section?
I got up at 7am today to get to the gym by 8 so I could get my workout in before a study session for a philosophy class I'm taking. I really shouldn't have taken this class... I didn't do most of the reading and now I'm cramming to get caught up for the final... Anyway, here's how my workout went:
Medium Stance Squats:
12 x bar
8 x 125lbs
5 x 205lbs
5 x 245lbs
2 x ( 3 x 285lbs )
5 x ( 3 x 325lbs ) --> tight belt on all sets. I can't believe I managed to finish these without wraps. It was hell!
The squats took A LOT longer than I expected them to so I rushed through the little bit of assistance work that I did. I wasn't planning on doing to much extra leg work anyway.
Zercher Squats: First time I've done these... They don't feel so nice on the arms...
2 x ( 8 x 135lbs )
Pullups
BW x 10, 9, 6 --> Took about 30 seconds rest between each set and went to failure.
Reverse Grip Bent over BB Rows:
3 x ( 10 x 135lbs ) --> Very little rest with these too...
I had to meet with the people I was studying with at 10am and I started the pullups at 9:50. I think I managed to change and get across campus by 10:05. Not too bad. My legs are really stiff now from sitting for 2 hours right after my workout.
Well I wrote my second final today. Only three left... I was glad to get to the gym after writting 4 essays for my philosophy final... Note to self, never take another philosophy class, stick to computer science and math!
Bench Press:
12 x bar
5 x 125lbs
4 x 150lbs
2 x ( 3 x 175lbs )
3 x ( 2 x 195lbs )
2 x ( 3 x 185lbs )
4 x 175lbs
6 x 150lbs
8 x 125lbs
It seems like alot but this was actually really easy today! Not looking forward to next Wednesday though... 20 sets of benching.
Deadlift:
8 x 145lbs
4 x 240lbs
2 x ( 3 x 285lbs )
5 x ( 3 x 335lbs )
The skin at the base of my right ring finger cracked quite a while ago. It still hasn't healed. It was particularly painful today while deadlifting. I hope it doesn't hurt this much friday when I'll be pulling heavy...
Incline DB Press:
8 x 55's
2 x ( 8 x 60's )
8 x 65lbs
6 x 65lbs
Barbell Tricep Extensions:
4 x ( 8 x 75lbs )
Tricep Rope Pushdowns:
12 x 60lbs --> Did them on a different pulley than last time and this was way to light!
3 x ( 15 x 90lbs )
Lateral Raises:
4 x ( 10 x 30lbs )
EZ Bar Curls:
4 x ( 10 x 75lbs )
Nightshift
04-19-07, 2:59 am
Your workouts are really looking strong these days! Keep it up man! How are you finding the new Sheiko (I think thats what it's called) program?
Your workouts are really looking strong these days! Keep it up man! How are you finding the new Sheiko (I think thats what it's called) program?
Thanks man! The Sheiko program is kicking my ass! It's so much more volume than I've ever done. I love it!
Testpolska
04-19-07, 7:55 pm
Solid session. If I might ask...if you could elaborate on the 20 sets of benching. Seems like overkill to me...please allow me to climb into the mind of a powerlifter for a moment haha.
Nightshift
04-20-07, 1:27 am
I really don't know a lot about powerlifting, so I had a couple of questions. In some of these threads I notice people talking about the use of boards for bench and chains for squats (i think), what are these used for and do you use them at all?
Solid session. If I might ask...if you could elaborate on the 20 sets of benching. Seems like overkill to me...please allow me to climb into the mind of a powerlifter for a moment haha.
Here's what it's gonna look like:
8 x 125lbs
7 x 135lbs
6 x 150lbs
5 x 160lbs
4 x 175lbs
2 x ( 3 x 185lbs )
2 x ( 2 x 195lbs )
2 x ( 1 x 210lbs )
2 x ( 2 x 195lbs )
2 x ( 3 x 185lbs )
4 x 175lbs
6 x 160lbs
8 x 150lbs
10 x 135lbs
12 x 122lbs
My 1rm is about 245lbs. I'd call the first 4 or 5 sets warmups. The top sets are singles with 85% of my 1rm. So really, not all that taxing on the CNS, although my muscles will be pre-exhausted at that point. Call the rest burn out sets. It's alot of volume for sure, but half the sets are with less than 70% of my max.
This is just my take on it though... You'd have to ask Sheiko for all the technical details behind it. Big Jawn recommended this program to me and suggested I play with the assistance work depending on if I start feeling overtrained at all but leave the numbers/percentages for the big three alone.
I really don't know a lot about powerlifting, so I had a couple of questions. In some of these threads I notice people talking about the use of boards for bench and chains for squats (i think), what are these used for and do you use them at all?
Boards are exactly what they sound like. Most people use 2x4's or 2x6's. You put one, two, three or however many boards on your chest and it shortens your range of motion. Used to strengthen your triceps. It's important to have strong tris when you're wearing a bench shirt because it gives less support in the lock out portion of the lift.
Bands and chains can be used for any of the big three. Chains add more weight at the top of the lift and less at the bottom (as the chain rests on the floor). Bands can be used in two ways.
You can wrap them over the bar to add tension at the top of the lift or wrap them under the bar to take weight off at the bottom of the lift.
I don't use either but I hope to implement them eventually. I haven't started wearing equipment yet so that kind of stuff isn't too neccessary for me.
Nightshift
04-20-07, 2:03 am
That makes much more sense now!!
Thanks for all the info and your log looks great...and you balance your training with school...your something! You prove multi-tasking is not so difficult after all, you make it look easy! LOL
Excellent work here..keep it up!
That makes much more sense now!!
Glad I could help!
Thanks for all the info and your log looks great...and you balance your training with school...your something! You prove multi-tasking is not so difficult after all, you make it look easy! LOL
Excellent work here..keep it up!
Thanks Toni! We'll see how well I balanced it when I get all my marks back... haha.
I'm off to the gym for a squat workout pretty soon. I write a final this afternoon then my last one is Tuesday. I start my summer job on Wednesday. No rest for the wicked.
Nightshift
04-20-07, 10:32 am
Hope you ace your final!!!
widdlewade44
04-20-07, 10:42 am
Nice looking log brother. Keep up the good work and good luck with the remainder of your finals. Peace.
Kevin
widdlewade44
Hope you ace your final!!!
Haha, me too@
Nice looking log brother. Keep up the good work and good luck with the remainder of your finals. Peace.
Kevin
widdlewade44
Thanks.
This was today's workout:
Highbar Squats
12 x bar
5 x 205lbs
4 x 245lbs
2 x ( 3 x 285lbs )
5 x ( 3 x 325lbs ) --> first two with just a belt, last three with super-loose wraps.
BB Rows:
10 x 165lbs
3 x ( 8 x 175lbs )
WG Pulldowns:
12 x 140lbs
10 x 145lbs
2 x ( 12 x 145lbs )
Incline Crunches:
15 x BW
15 x 45lbs
10 x 70lbs, drop 5 x 45lbs
8 x 70lbs, drop 5 x 45lbs
Stretch for about 10 minutes after. My left hip is kind of bugging me.
I had a good workout today. I don't have my sheet with me so I'm going from memory. Bench and dead day:
Bench Press:
12 x bar
5 x 125lbs
4 x 150lbs
2 x ( 3 x 175lbs )
2 x ( 3 x 195lbs )
3 x ( 2 x 210lbs )
Deadlift:
8 x 150lbs
4 x 240lbs
4 x 285lbs
2 x ( 3 x 335lbs )
5 x ( 3 x 380lbs )
Close Grip Bench:
3 x ( 8 x 155lbs )
6 x 155lbs
Seated DB Shoulder Press:
2 x ( 50lbs x 8)
7 x 50lbs
8 x 50lbs
6 x 50lbs
Rope Tricep Pushdowns:
4 x ( 15 x 90lbs )
DB Lateral Raises:
4 x ( 12 x 30lbs)
DB Bicep Curls:
3 x ( 10 x 40lbs )
Took my sweet ass time today. I spent about 2 hours on my workout, chatted with the resident bodybuilder for a while and now I'm working at the front desk... Well.. Sort of. Not really working... More like getting paid to sit here.
Don't tell my boss.
Mean Machine
04-21-07, 9:12 pm
Haha dude that is my dream job. I would love to just sit around the gym all day and get paid for it.
Workouts are lookin good bro. Keep it up.
Testpolska
04-22-07, 12:00 am
Working at a gym is a dream of mine come true. Must be awesome bro. Good session keep them coming.
Nightshift
04-23-07, 4:06 am
thats a good score, workin at the gym. If nothing else, you'll be the best towel folder in the family!
Haha dude that is my dream job. I would love to just sit around the gym all day and get paid for it.
Workouts are lookin good bro. Keep it up.
It's a sweet gig. It's at the university gym so the shifts are 4 hours and it's soooooooo flexible as it's all students working there. I'm working a full time day job this summer but I'm still gonna work at the gym on the weekends just so I keep getting my pass for free ;)
Working at a gym is a dream of mine come true. Must be awesome bro. Good session keep them coming.
Will do!
thats a good score, workin at the gym. If nothing else, you'll be the best towel folder in the family!
Sure am! And I get to feel like Santa carrying bags full of unfolded towels from the "equipment room" up to the gym.
I'm off the Value Village (2nd hand thrift type shop for those who don't know) to buy a clothes for my job. Fuck spending a couple hundred dollars on nice pants and shirts. I'm gonna spend 50 and get 3 pairs of pants and a dozen shirts!
Then to the gym for a squat session. It's gonna be a bitch, my hip flexors are still stiff from my last squat day because of the incline crunches.
Squat Day:
Medium Stance Squats:
12 x bar
8 x 125lbs
5 x 205lbs
4 x 245lbs
2 x ( 3 x 285lbs )
6 x ( 3 x 325lbs )
Hyper Extensions:
15 x 45lbs
3 x ( 12 x 70lbs )
Wide Grip Pullups:
BW x 10, 10, 10
Reverse Grip Bent Rows:
3 x ( 10 x 155lbs )
Ab Cable Pulldowns with tricep rope:
2 x ( 10 x 235lbs )
15 x 235lbs
Stretched for a couple minutes after. I should have stretched for longer but I just wanted to get out of there. My last final is tomorrow. I'm really not looking forward to it. I'll be studying the rest of tonight :S
Testpolska
04-23-07, 8:34 pm
Nice squats. And best of luck with the final.
Hey man, your squats and deads are looking good, how are you feeling?
Well I have a lot of updating to do. This past week has been pretty crazy. I had my last final on the 24th, started my summer job on the 25th... I'm working in the mailroom at Farm Credit Canada; 20$/hour! Can't complain.
Here's my workout from last wednesday:
Bench:
8 x 125lbs
7 x 135lbs
6 x 150lbs
5 x 160lbs
4 x 175lbs
2 x ( 3 x 185lbs )
2 x ( 2 x 195lbs )
2 x ( 1 x 210lbs )
2 x ( 2 x 195lbs )
2 x ( 3 x 185lbs )
4 x 175lbs
6 x 160lbs
8 x 150lbs
10 x 135lbs
12 x 122lbs
This actually ended up being pretty damn easy despite the ridiculous amount of sets.
Deadlift:
8 x 145lbs
4 x 240lbs
2 x ( 3 x 285lbs )
5 x ( 3 x 335lbs )
Incline DB Press:
3 x ( 8 x 60's )
7 x 60's
8 x 60's
BB Tricep Extensions:
5 x ( 8 x 75lbs )
Rope Tricep Pulldowns:
3 x ( 15 x 90lbs )
Lateral Raises:
4 x ( 10 x 35lbs )
And now last Friday's workout:
Squats:
12 x bar
5 x 205lbs
4 x 245lbs
2 x ( 3 x 285lbs )
6 x ( 3 x 325lbs )
Barbell Rows:
4 x ( 10 x 165lbs )
Wide Grip Pulldowns:
3 x ( 12 x 150lbs )
Ab work, kind of hard to describe... Cable pulldowns side to side for obliques:
2 x ( 10 each side x 160lbs )
Cable Pulldowns straight down:
10 x 235lbs
This is where it gets interesting... Saturday's workout:
Bench:
12 x bar
5 x 125lbs
4 x 150lbs
2 x ( 3 x 175lbs )
5 x ( 3 x 195lbs )
On the very last rep of the very last set I felt a little tweak in my neck... Within 5 minutes it was so damn tight I couldn't move my head side to side. I'm pretty sure I pulled my right trap. It's almost 100% now but I still have a little tightness on my right side. I tried to continue and do my deadlifts but it hurt like a bitch with just a plate each side.
I skipped my Monday workout as my neck was still pretty sore... Tonight I bought a bench shirt and did a session with a local powerlifter who owns a gym in town here. It was my first time ever in a shirt and I hit 270lbs. That's about 35lbs better than what I estimate my raw max to be. The guy I bought it from and was training with said that once I start doing some heavy board and floor presses to get used to holding heavy weight that I could expect another 10-15lbs out of it.
I'm going to start training with him hopefully twice a week. He didn't want to sit down and make a program for me because that would mean charging me... But he said if I put something together he'd help me tweak the crap out of it and perfect it. Plus, the help I get while I'm training with him will be great.
The split he recommended would have 3 bench days, 1 squat and 1 deadlift day looking something like this:
Day 1: Speed bench, tricep work, rc work
Day 2: Squat, SLDL
Day 3: Leg up bench, tricep work, rc work
Day 4: off
Day 5: Close grip bench, light tri assistance, rc work
Day 6: Deadlift, box squat
Day 7: off
I think I'm gonna start another thread in here to get some input on how I should go about putting together a program with this general template.
That is all for now.
Big Jawn
05-02-07, 2:13 am
Well I have a lot of updating to do. This past week has been pretty crazy. I had my last final on the 24th, started my summer job on the 25th... I'm working in the mailroom at Farm Credit Canada; 20$/hour! Can't complain.
Here's my workout from last wednesday:
Bench:
8 x 125lbs
7 x 135lbs
6 x 150lbs
5 x 160lbs
4 x 175lbs
2 x ( 3 x 185lbs )
2 x ( 2 x 195lbs )
2 x ( 1 x 210lbs )
2 x ( 2 x 195lbs )
2 x ( 3 x 185lbs )
4 x 175lbs
6 x 160lbs
8 x 150lbs
10 x 135lbs
12 x 122lbs
This actually ended up being pretty damn easy despite the ridiculous amount of sets.
Deadlift:
8 x 145lbs
4 x 240lbs
2 x ( 3 x 285lbs )
5 x ( 3 x 335lbs )
Incline DB Press:
3 x ( 8 x 60's )
7 x 60's
8 x 60's
BB Tricep Extensions:
5 x ( 8 x 75lbs )
Rope Tricep Pulldowns:
3 x ( 15 x 90lbs )
Lateral Raises:
4 x ( 10 x 35lbs )
And now last Friday's workout:
Squats:
12 x bar
5 x 205lbs
4 x 245lbs
2 x ( 3 x 285lbs )
6 x ( 3 x 325lbs )
Barbell Rows:
4 x ( 10 x 165lbs )
Wide Grip Pulldowns:
3 x ( 12 x 150lbs )
Ab work, kind of hard to describe... Cable pulldowns side to side for obliques:
2 x ( 10 each side x 160lbs )
Cable Pulldowns straight down:
10 x 235lbs
This is where it gets interesting... Saturday's workout:
Bench:
12 x bar
5 x 125lbs
4 x 150lbs
2 x ( 3 x 175lbs )
5 x ( 3 x 195lbs )
On the very last rep of the very last set I felt a little tweak in my neck... Within 5 minutes it was so damn tight I couldn't move my head side to side. I'm pretty sure I pulled my right trap. It's almost 100% now but I still have a little tightness on my right side. I tried to continue and do my deadlifts but it hurt like a bitch with just a plate each side.
I skipped my Monday workout as my neck was still pretty sore... Tonight I bought a bench shirt and did a session with a local powerlifter who owns a gym in town here. It was my first time ever in a shirt and I hit 270lbs. That's about 35lbs better than what I estimate my raw max to be. The guy I bought it from and was training with said that once I start doing some heavy board and floor presses to get used to holding heavy weight that I could expect another 10-15lbs out of it.
I'm going to start training with him hopefully twice a week. He didn't want to sit down and make a program for me because that would mean charging me... But he said if I put something together he'd help me tweak the crap out of it and perfect it. Plus, the help I get while I'm training with him will be great.
The split he recommended would have 3 bench days, 1 squat and 1 deadlift day looking something like this:
Day 1: Speed bench, tricep work, rc work
Day 2: Squat, SLDL
Day 3: Leg up bench, tricep work, rc work
Day 4: off
Day 5: Close grip bench, light tri assistance, rc work
Day 6: Deadlift, box squat
Day 7: off
I think I'm gonna start another thread in here to get some input on how I should go about putting together a program with this general template.
That is all for now.
A JB routine I see haha, all you Sask lifters walk the same walk!
A JB routine I see haha, all you Sask lifters walk the same walk!
Haha, JB influenced routine. I'll be training with Steve who you got your shirt from. He gets all his stuff from Jeff though so I'm sure the influence will be very strong :P
Since I benched yesterday I just deadlifted today and did some bench accessory stuff:
Deadlifts:
5 x 135lbs
4 x 240lbs
2 x ( 3 x 285lbs )
3 x ( 3 x 335lbs )
3 x ( 2 x 360lbs )
Incline DB Press:
5 x ( 8 x 65lbs )
Lying BB Tricep extensions:
5 x ( 8 x 75lbs )
Rope Pulldowns:
3 x ( 15 x 105lbs )
Lateral Raises:
2 x ( 12 x 35lbs )
2 x ( 10 x 35lbs )
EZ bar curls:
2 x ( 10 x 95lbs )
Nightshift
05-03-07, 2:35 am
Your deadlift w/o looks good. That wil be great for you to train with somebody in the same feild as you. I can see your lifts just taking off! Did you have to givwe up the Gym job? Cause who will fold all those damn towels!? LOL
Your deadlift w/o looks good. That wil be great for you to train with somebody in the same feild as you. I can see your lifts just taking off! Did you have to givwe up the Gym job? Cause who will fold all those damn towels!? LOL
Thanks Nightshift. I had my second workout at Adrenaline (that's the name of the gym) today. It went really well and I got some good pointers on my squats.
Here's what it looked like:
Medium Stance Squats:
bar x 12
205lbs x 5
245lbs x 4
2 x ( 285lbs x 3 )
3 x ( 325lbs x 3 )
3 x ( 345lbs x 2 ) --> Very light knee wraps. These were pretty good. The last two sets the squats were pretty slow coming out of the hole but other than that they were good.
Bent Over BB Rows:
3 x ( 10 x 175lbs )
Wide Grip Pullups:
2 x ( 10 x BW )
Abs:
Hanging leg raises 2 sets of 10 each super setted with some weird hanging things... Basically pull you knees up as high as you can and swing your feet from side to side keeping your knees high. It still has to be controlled and damn does it give me a burn in the lower abs and obliques.
I had a sort of quick bench/deadlift workout today. Had to do it at my university gym because the gym I just got a membership at had an olympic lifting competition going on. I would have loved to go watch but I had to work tonight.
Bench:
12 x bar
8 x 125lbs
5 x 145lbs
4 x 175lbs
2 x ( 3 x 195lbs )
3 x ( 3 x 210lbs )
2 x ( 3 x 195lbs )
Deadlift:
8 x 145lbs
5 x 235lbs
2 x ( 3 x 285lbs )
2 x ( 3 x 335lbs )
3 x ( 3 x 380lbs )
3 x ( 2 x 420lbs )
Rack Lockouts:
12 x 135lbs
2 x ( 8 x 185lbs )
On a completely unrelated note... I'm going to see Spiderman 3 tonight! Woot!
Nightshift
05-07-07, 2:52 am
I saw the movie today and loved it. Too many villians though, almost needed an extra hour to develop it properly. LOL
Testpolska
05-07-07, 5:14 pm
Diesel deads bro. And yeah lets hear a review on spiderman 3
tek52086
05-07-07, 7:22 pm
deads look strong with awesome volume. good job.
spider man 3 sucked. too cheesy of an ending + toby mcguire doenst look 21 anymore, hese almost 30
I saw the movie today and loved it. Too many villians though, almost needed an extra hour to develop it properly. LOL
Pretty much exactly what I thought!
Diesel deads bro. And yeah lets hear a review on spiderman 3
^^^ See Above
deads look strong with awesome volume. good job.
spider man 3 sucked. too cheesy of an ending + toby mcguire doenst look 21 anymore, hese almost 30
I agree on the cheesy ending... I didn't really notice his age though. I thought the emo look was pretty damn stupid too though.
Overall, I really enjoyed the movie. The ending left a little bit of a bitter taste in my mouth though.
I did the first day of my new program today. I'll be changing some things after some input I got from a few of the guys I'm training with. Here's what I did today:
Speed Bench:
bar x 20
95lbs x 15
120lbs x 8
8 x ( 3 x 120lbs + red mini bands )
Floor Press:
bar x 20 -- I've never done these before, just did these to get a feel of the motion.
135lbs x 8
3 x ( 185lbs x 8 )
185lbs x 6
I'm going to be doing sets of 5's for the next three weeks, then I'll do sets of three for 3 weeks, then back up to 5's again.
Military Press:
4 x ( 95lbs x 8 ) -- strict press, no leg drive
Neutral Grip Pullups:
3 x ( BW x 10 )
Did a little bit of rotator cuff work after this.
Today's workout was awesome. There were 6 of us today training. It was such an awesome atmosphere to train in. Nothing like I've ever experienced before. It's a little gym with 4 squat racks, 2 benches and 2 platforms. They've got a bike upstairs that rarely gets used. I love it already!
Tomorrow, I learn to pull sumo.
Today was the first time I've ever done a sumo deadlift. It went really well! I was told I'm a natural sumo puller and that I should think about using it for competitions. I'll be using it for the next 4 weeks so I'll see how much I progress with it...
Sumo Dead:
warmup...
5 x 90kg
5 x 110kg
5 x 130kg
2 x ( 5 x 150kg )
--> I was using bumper plates and they only have kilos.. Can't be bothered to convert to pounds...
Speed Box Squats with Greed Bands:
135lbs x 8
185lbs x 5
185lbs x 3 -- Bands go on.
8 x ( 205lbs x 3 ) -- very loose belt
--> This was the first time I've done squats with bands. I really like the way they feel. Although I almost fell backward the first time I unracked the weight with the bands on it!
DB Bicep curls 2 x (15 x 35lbs)
Hanging leg raises - first set was 30 reps, second was 15... High reps suck.
Looking good Deeds, cant wait till I get back and I can start working out w/ you again. Did you figure out an actual program yet or are you just messing about?
Looking good Deeds, cant wait till I get back and I can start working out w/ you again. Did you figure out an actual program yet or are you just messing about?
I have a pretty general outline of what I'll be doing until Provincials in August. I'll be tweaking things as I go along and get some tips from the guys at Adrenaline. I have one day left on my first week of this new program and so far everything is feeling pretty good. Since I'm doing 5 days a week my workouts are pretty short (relative to that damn Sheiko program!). Here's Wednesday's workout:
Bench Press:
bar x 20ish
135lbs x 10
185lbs x 4
The next sets are all to a 3-board:
2 x ( 225lbs x 4)
235lbs x 4
245lbs x 4
Leg Up Bench (not to the board anymore obviously :P )
5 x ( 5 x 185lbs )
Lateral Raises:
3 x ( 12 x 40lbs )
DB Rows:
3 x ( 10 x 90lbs )
And now here's the workout I did today:
Squats:
bar x 10ish
135lbs x 8
185lbs x 5
225lbs x 4
5 x ( 275lbs x 5 )
SLDL:
12 x 225lbs
8 x 275lbs --> I was using a double overhand grip and I lost it after 8. Oh well...
3 x ( 10 x 275lbs )
I did some crunches on one of those ab balls (can't remember what they're called) then did a plank for about 1.5mins with my feet up on the ball.
Close Grip bench day tomorrow. I went against the little bit of advice that I got on this board suggesting that 5 days a week is too much and put together a routine anyway. As you can see, I am keeping the volume low and workouts relatively short so I'm hoping I'll adapt pretty quick. I haven't even experienced any soreness yet and I'm almost done my first week. 4 days a week on that Sheiko program primed my body for this.
tek52086
05-14-07, 7:18 pm
Deeder since you're up in the air for next month or so try my current westside hybrid bench template. It works off a 3 week wave and its working wonders for my bench...
-raw bench warmup up to 80% of raw max
-shirted bench to a max single/double/tripple (i alternate once each week then reset after 3 weeks)
-then shirt off and 2 sets of board work wherever i need it, my lockout needs work so ive been doing 4, 5, and 6 board for tripples
-soem kind of lat pulldown/row
-some kind of rear deltoid work
-ABS ABS ABS ABS!! heavy and hard
-and high rep triceps rope/band pressdowns
I forgot to update on Friday, so here goes:
Close Grip Bench Press:
bar x 20
95lbs x 10
135lbs x 5
185lbs x 10
185lbs x 9.5
175lbs x 9
175lbs x 8
I wore myself out with the first heavy set I guess. Next week I'll try to hit 4 sets of 10 at 175 or 180 depending how I feel.
BB Tricep Extensions:
8 x 85lbs
3 x (12 x 75lbs)
Rear Delt Raises:
3 x ( 10 x 20lbs )
Wide Grip Pullups:
4 x ( BW x 10)
Speed Bench:
bar x 20
95lbs x 10
8 x (135lbs x 3) + red bands
Floor Press:
185lbs x 5
3 x (205lbs x 3)
Millitary Press:
12 x 95lbs
3 x (5 x 115lbs)
Neutral Grip Pullups:
3 x (10 x BW)
Good workout overall. My triceps are still fried though from my workout Saturday. I'm looking forward to putting my belt on tomorrow for sumo deads and seeing what I'm capable of with them.
Nightshift
05-15-07, 2:24 am
Your workouts are looking very strong. Good thing you hooked up with the guys from Adrenaline. Your going to kick ass at the provencials!
BTW ...How did you do on your finals?
Your workouts are looking very strong. Good thing you hooked up with the guys from Adrenaline. Your going to kick ass at the provencials!
BTW ...How did you do on your finals?
I hope so, plus it will be my first meet in a bench shirt and squat suit. I can't wait :)
My finals went pretty well. I ended up with a 79.6% average this semester.
Nightshift
05-15-07, 3:16 am
You will do better next semester right? Do I sound like a parent yet? LOL
Whats after provencials? Nationals?
Testpolska
05-15-07, 11:17 pm
Hell yeah bro 79.6 is fuckin great. Keep up the good work in the gym and the classroom.
Respect brotha.
Thanks nightshift and testpolska for the comments on my avg.
I found out the date for Provincials today. August 5th. That's my girlfriend's (Ruffian) birthday! She's gonna be pissed she's outta town for it! What a treat it'd be to get to compete on your bday!
After that I'll lift on New Years eve at the Second Annual Last Chance competition held at the gym I'm training at now then it'll be Niagra Falls for Nationals in the spring.
I had a late workout today. Didn't get to the gym until about 9pm:
Sumo Deadlifts:
60kg x 8
100kg x 5
2 x ( 150kg x 5 )
2 x ( 170kg x 5 ) --> very loose belt
I feel really week off the floor for these sumo style deads but once the plates are 3-4 inches off the ground the lockout is very easy.
Box Squats:
7 x ( 185lbs x 3 ) + Green Bands.
Tied the bands off differently this week. I used 20lbs less weight on the bar than I did last week but added about 40lbs of tension at the top of the lift.
BB Curls:
12 x 45lbs
3 x (12 x 65lbs)
Did some light ab work between the sets of curls. I did those 4 sets of curls plus the ab work in less than 5 minutes...
Nightshift
05-16-07, 3:02 am
Nice workout once again! Let me know when the Nationals are, I should be able to come see you in action.
Nightshift - I'm not sure what the dates are yet. I'm sure it's on the CPU website somewhere but it's too far away for me right now to really care :P
Today's workout was pretty quick... In and out of the gym in about an hour and 15 minutes:
Leg Up Bench Press:
5 x ( 5 x 185lbs )
3 board press:
205lbs x 4
225lbs x 4
2 x ( 245lbs x 4 )
Lateral Raises:
3 x ( 12 x 40lbs )
DB Rows:
3 x ( 10 x 90lbs )
No caffeine before this workout. Wow does it ever make a difference. I had so little energy by the end of it...
Big Jawn
05-20-07, 2:10 am
Nice workout once again! Let me know when the Nationals are, I should be able to come see you in action.
Haha...April 8-13th
Nightshift
05-28-07, 1:30 am
So Soon.....What will I wear! LMAO Sorry, I didn't realize it was that far away. I will try to make it though!