Post: #426

(02-25-2018 11:30 PM)General Stalin Wrote:  Wicked arm pump after this workout feels great.

I remember in Arnold's book he talked about training bis/tris on the same day and how great the pump felt. I'm going to have to do this again sometime soon.

Bench looks strong. I noticed you bench with a belt occasionally. I've never heard of this outside of the guys at the gym that wear a belt for everything. Is there any benefit you've noticed?

Post: #427

I only use a belt on bench when going for a 1rm, and if I'm being honest the benefit is questionable to me. It's helps a bit with building abdominal pressure and help keep your lower back from hyperextending. I'm not so sure it actually benefits my bench max attempt a whole lot though but I don't think it's hurting it either.

I never train bis without training Tris. I'm a big proponent of training antagonistic muscle groups back to back.

Post: #428

Week 2 Day 1 yesterday:

Squat - 5 x 6 x 255 w/ belt

Weighted back hypers - 3 x 8 x 95 >ss> Weighted decline crunches - 3 x 12 x 25

Belt squats - 3 x 10 x 200 >ss> Leg curl - 3 x 12 x 70

Post: #429

How did your lower back pump feel using a barbell for the hypers compared to just plates?

Post: #430

Definitely way harder. Feel it mostly in my glutes and hamstrings, but definitely some low and mid back activation as well. Only issue is my gym does not have a proper roman chair, just a couple glute/ham raises and the handles get in the way of the barbell so it's difficult to perform the movement correctly.

Post: #431

Same. I feel it in my hamstrings and glutes way more than I did before using a bar.

Post: #432

Week 2 Day 2

Pause bench press - 4 x 6 x 210

Bent over BB row - 3 x 8 x 185 >ss> 45° incline bench - 3 x 8 x 155

Upper body circuit: Lat pull down - 3 x 12 x 140 >ss> Side lateral raise - 3 x 12 x 20 >ss> concentration curl - 3 x 12 x 20 >ss> Tricep pushdown w/ rope - 3 x 12 x 80

For some reason incline bench was really hard yesterday. Wondering if normally I use less of an incline than I did this day but originally I had 175 on the bar and it was too taxing so I backed off to 155.

Concentration curls we're brutal. Never do them and it was a welcomed new stimulus.

Went over my prescribed reps on bench press by accident on the first set but weight was moving easy so I kept it going. Flat bench is feeling great despite some nagging left-shoulder pain.

Post: #433

Workout from a couple days ago. Week 2 Day 3 (T-Nation Simple Deadlift Routine)

Deadlift - 5 x 1 x 315

Good mornings - 4 x 10 x 115

Leg Press - 4 x 12 x 360 >ss> Single leg curl - 4 x 12 x 25

Weighted decline crunches - 3 x 12 x 25 >ss> Barbell back raises - 3 x 10 x 115

Post: #434

(03-05-2018 12:05 PM)General Stalin Wrote:  Workout from a couple days ago. Week 2 Day 3 (T-Nation Simple Deadlift Routine)

Deadlift - 5 x 1 x 315

I just read this routine and is looks solid. This would be your 80% week?

What is your DL goal at the end of the program? According to my math your current max is 395ish.

Post: #435

Yeah really I'd be happy to hit 405, but this program boasts must bigger returns than 10 lbs so I guess we'll see. I'm not following it strict, in that I'm doing more frequency and less rest (I'm deadlifting twice a week instead of once a week and I'm not going to take any weeks off).

Post: #436

Week 2 Day 4

Close grip bench press - 4 x 8 x 190

OHP - 1 x 8 x 95
1 x 8 x 115
1 x 7 x 125
1 x 6 x 135

Bent over BB row - 1 x 10 x 135
2 x 8 x 155
1 x 8 x 165

DB Preacher curl - 4 x 12 x 20 >ss> Behind the head tricep extension - 4 x 12 x 45

Lat Pulldown - 4 x 12 x 135

Post: #437

Been a minute since I update. I have been tied up trying to fix a serious issue with my truck which has really been messing with my routine. I've taken several unscheduled days off, but I went to the gym last night and felt no loss of strength or energy so thats good. Also because my vehicle has been off the road I haven't been able to get to my favorite gym which has lifting belts so the other day I squatted the most weight I've ever squatted beltless and it was not bad at all.

3/8 Week 2 Day 5

Squat - 4 x 3 x 285 (beltless)

Rack pulls above the knee - 1 x 8 x 315
1 x 8 x 335
1 x 4 x 355 (did not have straps so was using mixed grip - grip gave out @ 5th rep)

Weighted decline crunches - 3 x 12 x 25 >ss> Weighted back raises - 3 x 10 x 115

3/12 Week 2 Day 6

Touch n Go bench press - 4 x 7 x 205

Benct over BB row - 3 x 8 x 155 >ss> Incline bench press - 3 x 8 x 155

Side lateral raise - 3 x 12 x 20 >ss> DB preacher curl - 3 x 12 x 20 >ss> Tricep extension - 3 x 12 x 45

Lat pulldown - 4 x 10 x 135

Post: #438

Week 2 Day 7 - (Simple Deadlift program W2 D1)

Deadlift - 5 x 5 x 295

Good mornings - 4 x 8 x 135

Single leg curls - 4 x 12 x 25 >ss> Sissy squats - 4 x 10

Weighted decline crunches - 3 x 10 x 35 >ss> Weighted back raise - 3 x 8 x 135

Post: #439

Rear day yesterday, and back at it tonight. Short but exhausting workout.

Week 3 Day 1

Squat - 5 x 6 x 275 w/ belt

Leg press - 1 x 20 x 400 >ss> reverse hyper - 1 x 20 x 105 >ss> weighted decline crunches - 1 x 20 x 35

Maybe it's because I've taken a lot of days off the past week and haven't squared since a week ago today, but damn these felt heavy tonight. Ingot the reps in but it was tiring and some.of the reps were kinda grindy. Lack of sleep and proper intake surely osmt helping either. Need to get my shit back together here...

Post: #440

Week 3 Day 2 crushed some press today. Feeling great to be pressing two plates with ease. Feels like a little milestone.

Pause Bench Press - 5 x 4 x 225

Incline Bench - 3 x 8 x 155 >ss> Bent over BB row - 3 x 8 x 170

Preacher Curl - 3 x 10 x 50 >ss> Behind the head tricep extension - 3 x 12 x 45

Lat pulldown - 3 x 12 x 135

Post: #441

(03-18-2018 10:01 PM)General Stalin Wrote:  Week 3 Day 2 crushed some press today. Feeling great to be pressing two plates with ease. Feels like a little milestone.

Pause Bench Press - 5 x 4 x 225

That's a big milestone right there. Congrats. I hope to get there soon. Keep up the good work.

Post: #442

Thanks man. Keep at it. Consistency pays off. 225 feels like 205 used to feel, and 205 feels like 185 used to feel. The numbers DO go up.

Week 3 Day 3 - Simple Deadlift Program W2D2

Deadlift - 5 x 3 x 315

Good morning - 3 x 8 x 135 >ss> Pendlay row - 3 x 8 x 135

Short workout today feeling pretty low energy for some reason.

Post: #443

Week 3 Day 4

Close Grip Bench Press - 5 x 7 x 200

DB Floor press - 3 x 10 x 75 >ss> DB row - 3 x 10 x 75

Side lateral raise - 3 x 8 x 25 >ss> Standing DB prescher curl - 3 x 8 x 25

Lat pull down - 3 x 12 x 140

Post: #444

Week 3 Day 5

Short workout today. Felt a little drained again and squats felt unusually heavy.

Squat - 5 x 3 x 295 w/ belt

Reverse hyper - 3 x 10 x 100 >ss> leg curl - 3 x 10 x 80 >ss> weighted decline crunches - 3 x 10 x 35

Post: #445

Week 3 Day 6

Touch n Go Bench Press - 5 x 6 x 210

Incline bench press - 1 x 10 x 135
1 x 8 x 155
1 x 6 x 175
1 x 5 x 185

Bent over Barbell Row - 1 x 10 x 135
1 x 8 x 155
1 x 6 x 175
1 x 5 x 185

Tricep press down w/ rope - 1 x 10 x 80/2 x 10 x 90 >ss> Bicep hammer curl w/ rope - 1 x 10 x 80/2 x 10 x 90 >ss> Lat Pulldown - 2 x 10 x 150 (failure last rep)/1 x 8 x 140 (failure second to last rep)

Post: #446

I think I had my first legitimate experience with intake affecting work capacity. Friday I had only eaten about 1500 calories all day, and then Saturday I had a 900 calorie smoothie in the morning then went to the gym.

Workout was trash (for the most part). Was supposed to be a somewhat easy day - deadlifts doing 5 singles @ 85%. I actually FAILED my first attempt on my first working set. Failed at 85%. This is a weight that should probably be like a 6 rep max on a typical day. Had to rest a few more minutes then put a belt on to complete my working sets. Weight moved slow. Floundered with my accessories then did some bench with a buddy of mine and ended up hitting a rep PR to salvage the day.

Deadlifts - 1 x 1 x 335 (failed)
5 x 1 x 335 w/ belt

Rack pulls above the knee - 3 x 4 x 405 w/ belt

Reverse hyper - 1 x 10 x 120 >ss> Leg curl - 1 x 10 x 80

Bench press - 1 x 3 x 225
1 x 3 x 245
1 x 3 x 235
1 x 4 x 225

CG bench - 1 x 8 x 185

I remember when 245 was my max last summer and yesterday I was able to hit it for a triple. Felt great.

Anyway, diet is serious and needs to be consistent, even more consistent than training.

Post: #447

Learned my lesson with fueling up for a workout so I didn't skimp today. Had tons of energy for the gym even though this is the start of a very low volume week so the work was short.

Squat - 3 x 4 x 300 w/ belt (compare this to 5 days ago when sets of 3 @ 275 felt heavy)

Weighted Decline Crunches - 3 x 10 x 35 >ss> Woodchoppers with rope - 3 x 10 x 80

Post: #448

Week 4 Day 2 - heavy pressing. Love these high intensity workouts.

Pause Bench Press - 1 x 3 x 225
1 x 3 x 230
1 x 3 x 240

OHP - 2 x 7 x 130
1 x 5 x 140

Bent over BB row - 2 x 8 x 175
1 x 8 x 185
1 x 6 x 195

Lat Pulldown - 3 x 8 x 150 >ss> Standing bicep curl (cable machine) - 1 x 12 x 65, 1 x 10 x 80, 1 x 8 x 95

Post: #449

Week 4 Day 3 - Simple Deadlift Program W9 (realized I was counting these wrong in this log the whole time. Every workout is supposed to be it's own week)

This was a heavy workout. Most reps/sets I've done with this weight before so I guess it's sort of a mini-PR.

Deadlift - 4 x 5 x 315

Weighted decline crunches - 3 x 10 x 35 >ss> Weight back raises - 3 x 8 x 135

No extra accessories that deadlift workout wiped me out. Looking forward to a few days from now when I have to hit 85% for 4 triples, then next week where I have to hit 85% for 3 x 5 and 90% for 3 triples. Woof

Post: #450

Week 4 Day 4

Close grip bench press - 3 x 5 x 220

Incline bench press - 3 x 8 x 175 >ss> Bent over BB row - 3 x 8 x 175

Lat pull down - 3 x 8 x 160 >ss> DB preacher curl - 3 x 8 x 25

Side lateral raise - 3 x 8 x 25 >ss> Weighted dips - 3 x 8 x 25