Rev's Freaky Athlete Log

[Rev]

Max Attempt Day 4/22/05

PL Squat
135 x 5
185 x 3
225 x 2
275 x 1
315 x Failed (max remains 295)

Bench Press
95 x 5
135 x 3
165 x 3
185 x 1
205 x 1 (personal best, doubled with 200 once before)
210 x Failed

Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
365 x Failed
345 x 1 (personal best)

I got my ass handed to me today..but you know what, I'm not going to sit around and feel sorry for myself. No, my lifts weren't even close to what I predicted them being, no I'm definately not happy with my performance, tough shit I will blast them away. It's time to go back to the drawing board and I'm ready to get back in the gym and get started monday. I'll take my bumps and bruises, learn from them, and push ahead. One thing I learned also...don't use a calculator and/or guestimate what your maxes are and then tell people that is your max like I did in the first post of this log, I'll never guess or calculate a one rep max ever again, it ended up making me look like a jackass.

Over the past three months I went from 166lbs to 174lbs without significant change in body fat, I really placed all my energy on strength gains and there were times I didn't eat enough on lazy days because I hate eating. I don't think anyone really cares about pictures because I look generally the same, just with right under a half inch added to my arms, an inch added to my chest, half inch on the thighs, an inch gain on the neck, and an inch on the waist (hypertrophy, can still see abs when flexed).

Judging from my training logs my actual maxes were a one rep max bench press of 185, deadlift three rep max of 275, and a squat three rep max of 225 making the training log.

In the three months of this training log I added 20lbs to my bench press, roughly 50lbs to my squat, and roughly 40lbs to my deadlift.

This log has been a great experience. I can't thank everyone enough for sharing your wisdom and energy. This party is over!

[Ian Kay]

Those are good numbers, Rev. Don't forget: you took 5 days off (involuntarily) before this, so you weren't "in the groove"... much of your "rest" time was in pain from the sunburn... and now you try all 3 lifts in the same day... that's difficult!

Also, did you do any kind of dynamic stretching beforehand? Not only have you not been lifting in the past few days, but by attempting max lifts, you're not doing as many build-up reps before you lift heavy. I know static stretching or cardio can be seen as counter-productive to power-lifting type stuff, but your muscles need SOME kind of heads-up before you go from 5 reps, 3 reps, 1 rep... WHAP!!! I dunno, maybe Gq or Danny would disagree. Just seems like that to me.

You're right about those projected 1RM things. I only count my 1RM as the heaviest weight I've actually ever lifted. My brother's HS football team was full of that (I know, to protetc students from injury), but it drove me nuts: "So-and-so the linebacker can squat 500" "Really? Damn, must've been cool to see him with 10 plates on there!" "Well, he actually lifted 385 for 8 reps" Or some such thing. I never liked that kinda thing.

[Rev]

Thanks for the feedback Rock. I think you're right about the days off and not warming up, etc, but that's just what happend and there's nothing I could do about it. So I won't use it as an excuse, I went in the gym and those were the numbers I came out with. I do think for now on I am going to broaden my reps a little more on max effort lifts. On my first sets I'll probably start with 10 reps, then drop to five and use five for a couple sets and then drop to three versus riding out three reps through every weight I pick. It's funny, I'm not sore in my legs, back, abs, chest, arms or anything EXCEPT my left rotator cuff . I think you were right Rock, by body wasn't real prepared for that and it was probably a hair dangerous to do. Here's to learning [img]redface.gif[/img] !

[GqArtguy]

Originally posted by RockHard:
Also, did you do any kind of dynamic stretching beforehand? Not only have you not been lifting in the past few days, but by attempting max lifts, you're not doing as many build-up reps before you lift heavy. I know static stretching or cardio can be seen as counter-productive to power-lifting type stuff, but your muscles need SOME kind of heads-up before you go from 5 reps, 3 reps, 1 rep... WHAP!!! I dunno, maybe Gq or Danny would disagree. Just seems like that to me.

I do static stretching for my hips and dynamic stretching for both my hips and legs. Theres no sense in preserving some strength if I cant even perform the movement throughout the full ROM.

You're right about those projected 1RM things. I only count my 1RM as the heaviest weight I've actually ever lifted. My brother's HS football team was full of that (I know, to protetc students from injury), but it drove me nuts: "So-and-so the linebacker can squat 500" "Really? Damn, must've been cool to see him with 10 plates on there!" "Well, he actually lifted 385 for 8 reps" Or some such thing. I never liked that kinda thing.

I usually hear this from football players all the time. I usually take it with a grain of salt. *shrug*

[bobby]

Congrats on the PR's it looks like we're pushing a lot of the same numbers. Maybe I've missed it, but I was just wondering how your diet looks and how you've changed it up for your upcoming competition.

[Rev]

I guess the biggest main point of my diet would be that I eat all whole natural foods with the exception of skim milk, cheese, yogurt and protein powder. All my carbohydrates come naturally from either fruits, veggetables (rarely [img]redface.gif[/img] ), and 100% whole grains (I limit these...stuff like 100% whole wheat granola, 100% whole wheat spaghetti, and 100% whole wheat tortillas. Protein sources are majorly made up of lean beef suplemented with chicken breasts, tilapia fish filets, and lean pork occasionally, whole eggs occasionally...oh and protein powder (plus a glass of 100% fresh squeezed calcium supplemented O.J.) for breakfast every morning. My fats pretty much all come from my protein sources and natural peanut butter, I eat the HELL out of natural peanut butter, I go through 2-3 jars a week...I have a slite addiction... . So the average day for me is loaded with protein and fats supplemented with fruit throughout the day and some grains in the morning to get my calories up and get me going. Like I said before I go easy with the grains, some days I don't even have any, I'm not a big fan of carbs especially grains.

It's probably important for me to mention I have always been a big meat eater since I was a little kid, I've always just been about protein and fats and it works well for me. If I get a sweet tooth or a sugar craving I hit up the oranges, kiwi, grapes, strawberries, peaches, etc etc. So there you have it, everyone has always told me I eat like a caveman...whatever the hell that means. I gain mass on this diet well, I cut body fat on this diet well, one thing I have to be careful about though is getting enough carbs around my workout for optimal energy levels. If you have anymore more questions for me just ask.