Post: #401

Hit heavy triples on the bench today, as well as a LOT of accessories (I decided to hang around the gym for a long time to wait out rush hour)

Pause Bench - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 205
1 x 3 x 215
1 x 3 x 225
1 x 3 x 230

Incline Bench - 1 x 8 x 135
1 x 8 x 155
1 x 8 x 175
1 x 6 x 195

Bent over Barbell Row - 1 x 10 x 135
1 x 8 x 155
1 x 8 x 175
1 x 6 x 195

Chest fly machine - 4 x 12 x 90 >ss> Tricep extension machine - 4 x 10 x 60 >ss> Incline DB curl - 4 x 10 x 25

Front lateral Raise - 3 x 12 x 30 >ss> Side lateral Raise - 3 x 10 x 20

Spider curl - 3 x 10 x 45 >ss> Dips - 3 x 12

DB row - 3 x 10 x 80

Post: #402

Week 4 day 4 - heavy close grip bench. Also haven't really been doing a lot of OHP in a while so I worked that in and repped outy top set.

Close grip bench press - 1 x 8 x 95
1 x 8 x 135
1 x 8 x 185
3 x 5 x 210

Overhead press - 1 x 10 x 95
1 x 6 x 115
2 x 7 x 125
1 x 7 x 135

Bent over BB row - 1 x 10 x 135
1 x 8 x 155
2 x 8 x 175
1 x 6 x 195

Lat pulldown - 3 x 12 x 130 >ss> DB preacher curl - 3 x 10 x 22.5

Post: #403

Week 4 day 5. No accessorybwork last night just main movements.

Squat - 1 x 6 x 135
1 x 6 x 185
1 x 4 x 225
1 x 3 x 275 w/ belt
1 x 3 x 285 w/ belt
1 x 3 x 295 w/ belt

2" deficit deadlift - 1 x 6 x 135
1 x 6 x 225
1 x 4 x 275
3 x 4 x 320 w/ belt

Post: #404

Short workout tonight because the big box gym I go to once in a while closes at 6pm on Sundays so I only had 30 minutes to get a workout in when I got there. Still did some great pressing.

Touch n Go bench press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 205
3 x 3 x 225

Incline Bench Press - 1 x 12 x 135
1 x 10 x 155

DB row - 2 x 12 x 70

Post: #405

Last two workouts:

Week 5 Day 1 - Heavy doubles and singles squats and deadlifts

Squat - 1 x 6 x 135
1 x 4 x 185
1 x 2 x 225
1 x 1 x 275 w/ belt
1 x 2 x 295 w/ belt
1 x 1 x 310 w/ belt

Deadlift - 1 x 8 x 135
1 x 6 x 225
1 x 4 x 275
1 x 2 x 315
1 x 2 x 345 w/ belt
1 x 1 x 365 w/ belt

Easy work. Had plenty in the tank here I feel like. Not sure what to target for squat max attempt. I will probably shoot for 335 and if it goes up easy I will shoot for 345. As for deadlift, I feel like 4 plates is not out of the question here. 405 is in my crosshairs.

Week 5 Day 2 - Heavy double and single bench press + accessories

Pause bench press - 1 x 8 x 95
1 x 8 x 135
1 x 4 x 185
1 x 2 x 205
1 x 2 x 230
1 x 1 x 240

Incline DB curl - 3 x 10 x 25 >ss> DB row - 3 x 12 x 70

Lat pull down - 3 x 12 x 120 >ss> Dips - 3 x 12

Bench was easy peasy. Solid 1-second pause, no grind or anything. Hoping for a 265 press in a couple days.

Post: #406

Just went for a squat max attempt. Today was a good day. Smashed my old PR. Added 20 lbs to my squat today. I did a fair amount of research on max attempts and what weights/reps to hit while working up. I went off of percentages and went to single reps once I got passed 75%.

Squat - 1 x 8 x 135
1 x 6 x 165 (50%)
1 x 4 x 205 (65%)
1 x 2 x 245 (75%)
1 x 1 x 275 (85%) w/ belt
1 x 1 x 295 (90%) w/ belt
1 x 1 x 310 (95%) w/ belt
1 x 1 x 335 (103%) w/ belt
1 x 1 x 345 (106%) w/ belt

I took video of 335 and it went up great and felt great. I knew I had a little more in the tank so I slapped on another dime and that was a bit of a grinding rep but I got it. Hit good depth and got a little stuck out of the hole but pushed through. I'm happy with that. Bench press attempt tomorrow.

Post: #407

Bench press PR today. Was a serious grinder and barely touched my chest with the bar but I'm taking it.

Bench - 1 x 8 x 135
1 x 4 x 165 (65%)
1 x 2 x 195 (75%)
1 x 1 x 215 (85%)
1 x 1 x 230 (90%)
1 x 1 x 245 (95%)
1 x 1 x 265 (104%) w/ belt

A more conservative take would have been 260 but I really had that 265 in my head and although it was not the best lift, I'm still taking it. Especially considering factors that contribute to poor performance - I started a new diet yesterday where I'm only eating in a 10 hour window. This caused me to wake up at 7am for no reason with a ton of energy. Only had 6.5 hours of sleep and went to the gym on an empty stomach.

Not the best conditions for testing a max attempt but I still performed well regardless so for that I'm accepting this as a new PR.

Post: #408

Deadlift attempt took two trips to the gym. Went in 3 nights ago and was hoping for a 4 plate DL. Warmups were feeling heavier than normal so I wasn't super confident, but went for it anyway. Pulled 405 about an inch off the ground but couldn't get past that. Waited a while and tried again and couldn't break the ground. Dropped back to 395 and couldn't pull that. Dropped back to 385 (previous max) and couldn't pull that. Left the gym frustrated as hell. I know I was just gassed which is why I couldn't lift my previous PR but in my mind at the time I just felt like a weak piece of shit.

I gave it a couple days then went back in last night for another attempt. This time being more conservative.

Deadlift - 1 x 6 x 135
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315
1 x 1 x 365 w/ belt
1 x 1 x 395 w/ belt - fail
1 x 1 x 395 w/ belt

It was a little ugly but I got 395. I'm happy with the PR and 4 plates will be for another day. This concludes my PR's for this training cycle. To sum up:

-added 40 lbs to my total
--10 lbs to bench
--10 lbs to deadlift
--20 lbs to squat

-I broke 1,000 lbs. total (1,005 lbs to be exact)

For reference:

Bench Press:
6/16/17 - 240 (this was an approximation as I didn't actually hit this weight but was very close to getting 245)
8/3/17 - 250
10/17/17 - 255
2/3/18 - 265 (not clean rep - was 0.5" off of chest)

Squat:
6/17/17 - 305
8/2/17 - 315
10/9/17 - 325
2/2/18 - 345

Deadlift:
6/17/17 - 335(previous best pre-injury was 355)
8/2/17 - 375
10/9/17 - 385
2/6/18 - 395

(05-06-2016 04:45 PM)General Stalin Wrote:  4/26/16:

Bench Press: 230 lbs (~104 kg)
Squat: 275 lbs (~125 kg)
Dead Lift: 315 lbs (~143 kg)

2/7/2018:

Bench Press: 265 (120.2 kg)
Squat: 345 (156.5 kg)
Dead Lift: 395 (179.2 kg)

So far in roughly 21 months I've added 35 lbs. to my bench, 70 lbs. to my squat, and 80 lbs. to my deadlift. 185 lbs. to my overall total. I've also gained about 20 lbs. Currently weighing around 213 lbs.

I'd like to note that my training has been inconsistent until last summer.

No what to do next....

My current ideas are - run Investment Bro's program for a 4th consecutive time, or move onto another program to change up my training. I recently downloaded a GZCL app that has a handful of Cody LeFever's methods programmed in. You just punch in your numbers and the it does the math for you and loads up a training journal with prescribed movements/weights/reps. I may try that out.

My ultimate goals are still a 315 bench, 405 squat, and 500 lbs deadlift. Anyone have any ideas, advice, or anything to bestow on me moving forward?

Post: #409

If you're running IB's program and it's working, why not run it again? I get the idea of wanting to change it up, but if you're having decent gains and getting stronger, then you're already ahead of the curve.

Slow is smooth, and smooth is fast.

Post: #410

I suppose keeping it simple may be the way to go.

Post: #411

(02-07-2018 11:47 AM)General Stalin Wrote:  Anyone have any ideas, advice, or anything to bestow on me moving forward?

This may sound overly simplistic but it's the consistent thing I've heard from powerlifters and other strong guys like Elliott Hulse...

Squats and deadlifts are all about eating. Do some heavy reps in the 80% to 90% of your one rep max and eat as much as you can.

Pressing requires more volume and focusing on contracting the upper body muscles. A lot of guys with strong bench presses will do drop sets on bench press or dips to get this extra volume.

Post: #412

Thanks for the advice steelex and bc. I think I'll keep on with IB's program (modifed the way I been doing it).

Been de-loading this week. Going in and doing some high volume light weight accessory work, although I did hit a new OHP max the other day as well which I'm stoked on. Added 5 lbs to my all-time sctrict press @ 160. It was the slowest rep ever but I locked it out.

Yesterday's workout:
Incline bench press - 5 x 10 x 135 >ss> Bent over BB row - 5 x 10 x 135

Romanian deadlifts - 5 x 10 x 135

Leg press - 3 x 12 x 290 >ss> calf raise - 3 x 15 x 290 >ss> Leg curl - 3 x 12 x 70

Standing DB OHP - 3 x 8 x 55 >ss> Lat pulldown - 3 x 12 x 130

Standing EZ bar bicep curls - 3 x 12 x 45 >ss> EZ bar skull crushers - 3 x 12 x 45

Post: #413

Another deload day. Had a great workout plenty of volume feeling good.

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
5 x 6 x 225

Deadlift - 1 x 6 x 135
1 x 6 x 225
1 x 4 x 275
1 x 4 x 315

DB floor press - 3 x 12 x 75 >ss> DB row - 3 x 12 x 75

Seated cable row - 3 x 12 x 120 >ss> weighted Roman chair dips - 3 x 12 x 46

Post: #414

I was thinking about your thread today. Then I saw this video. You need to watch it.

https://youtu.be/Vw6jT2HTDeQ

These are women.

Time to ditch whatever is HOLDING YOU BACK, whether it's your diet or program, put your foot on the gas pedal, downshift to 2nd, and get that motherfuckin shit!

Post: #415

I could rep 315 for more than all of them, especially if I used a belt and went to failure like them. Maybe I'll try that in a few days and report back.

Post: #416

I slipped a disc just watching that shit form in the video

Post: #417

Also @Steelex I get what you mean though. There is more I could be doing, but I think I like this pace I'm going at currently. I'm making gains, both in strength and mass. To gain faster I'd have to put in more time at the gym, more time stuffing food in my face, and more time in bed (and drugs wouldn't hurt either).

These are all steps I'm not willing to make sacrifices for at this time. This may change in the future, but not right now.

Post: #418

Past due update:

Had a couple more deload workouts last week. Hit some good weight sort of testing my "every day training max" - Had a pressing/upper body workout on Thursday and a Squat workout Saturday.

Bench I worked up to 4 x 3 x 225

Squat I worked up to 5 x 2 x 315

Hit tons of accessories on both day as well. Today was Week 1/Day 1 of another cycle of IB's program (modified). Started a new workout journal as well and no longer recording warmup sets.

Squat - 5 x 9 x 235

Deadlift - 5 x 4 x 295

Belt squat - 4 x 10 x 200 >ss> Reverse hypers - 4 x 10 x 100 >ss> Weight decline crunches - 4 x 10 x 30

Post: #419

Week 1/Day 2

Was low energy as all hell today. Actually failed the second to last rep on my last set of bench. All the volume gassed me today.

Bench - 4 x 9 x 190
1 x 7 x 190 (failed @ rep 8)

Pendlay row - 4 x 10 x 135 >ss> Incline DB press - 4 x 10 x 50

Pull up - 3 x 5 >ss> DB Lateral raises - 3 x 10 x 20 >ss> Standing DB curl - 3 x 10 x 20

Post: #420

Was feeling some crazy lower body DOMS yesterday so I took an unscheduled rest day to just relax, refuel, and recover. Also decided to incorporate this deadlift program in with IB's program:

https://www.t-nation.com/training/simple...ft-program

The DL program calls for 1 deadlift day per week but since that makes this program take 17 weeks (including rest weeks) and because that is not enough frequency for my liking I will be deadlifting 2x per week. I will stop deadlifting on squat days, and will deadlift on day 3 and day 7 of each week and take the 8th day as a rest day. This will increase the length of the 5 week program to a 6 week program but I think I will see a lot of benefit from separating squat and deadlift to their own days, and it may help my somewhat lacking deadlift.

I had my.first deadlift day tonight and it was great.

Deadlift - 5 x 5 x 275

Front squat - 5 x 4 x 16

Rack pull above the knee - 1 x 6 x 315
1 x 4 x 365 (no belt, chalk, or wrist straps difficult to hold)

Weighed decline crunches - 4 x 12 x 25 >ss> Weighted Roman chair dips - 4 x 12 x 45

I bailed ony rack pulls bit besides that workout was great. Felt good to focus on deadlift.

Post: #421

Week 1 Day 4

Close Grip Bench Press - 4 x 8 x 185

Bent over BB row - 4 x 8 x 155 >ss> Incline Bench Press - 4 x 8 x 155

Lat pull down - 4 x 12 x 130 >ss> DB preacher curl - 4 x 12 x 20 >ss> Dips - 4 x 12

Post: #422

I'm starting to like splitting up squats and deads already.

Week 1 Day 5

Squat - 4 x 6 x 265 w/ belt

Leg press - 3 x 10 x 400 >ss> Calf raise - 3 x 12 x 400 >ss> Reverse hypers - 3 x 12 x 90 >ss> Leg curl - 3 x 8 x 90

Post: #423

Really good numbers on the Squat, Deadlift, and Overhead Press.

Post: #424

Thanks Mess!

Week 1 Day 6

Realized while doing this workout that I actually mixed up something on Day 2 - I used the rep ranges for Day 6 on Day 2 which explains why I failed at the last two reps. 5 x 9 with a pause each rep is a lot...

Touch n Go Bench Press - 3 x 9 x 190

Incline DB Press - 3 x 10 x 65 >ss> DB row - 3 x 10 x 80

Lat Pulldown - 3 x 12 x 130 >ss> EZ bar preacher curl - 3 x 12 x 53 >ss> EZ bar skull crushers - 3 x 12 x 53

Wicked arm pump after this workout feels great.

Post: #425

Week 1 day 7 - deadlift day

Deadlift - 5 x 3 x 295

Good mornings - 4 x 10 x 95

Rackpulls @ the knee - 4 x 7 x 365

Reverse hyper - 3 x 12 x 90 >ss> Leg Curl - 3 x 12 x 70