Yeah I've hurt my lower back enough times to know the difference between injury pain and muscle soreness. I'm going to keep training the deadlift every 5 days or so, maybe alternating heavier 3 rep days with 5-7 reps days, then do some good mornings. Maybe I'll hit 550 in a few months.
Alternating Sets A1- Barbell Incline Bench Press (4x8-10)
1 x 10 x 170 (+1 rep)
2 x 8 x 170 (+5lb)
1 x 7 x 170
A2- Wide Grip Cable Row (4x8-10)
4 x 10 x 140
B- DB Step-Ups
3 x 10 x 70(e) (+10lb)
*minus one set cause i was so winded
Alternating Sets C1- BB Standing Military Press (5x5)
5 x 5 x 145
C2- Wide Grip Pullup (4x10)
4 x 10,10,9,9 x BW
*waaaayyy to many friggin people in the gym tonight so I just did some pullups, somebody was even using the dip belt...ugh
D - Cambered Bar Good Morning 1 x 5 x 200
1 x 5 x 220
2 x 5 x 230
1 x 5 x 240
*I'm going to start doing some heavy good mornings hoping that will help my deadlift. I havent done these in a while, hopefully I will be able to add a little weight next week.
HOLY DEADLIFTS BATMAN!!!!!! That is an amazingly awesome number, there, and the rest of your workouts are keeping right up with the deadlifting. WOW! Great great job!
hah, no no....hey i thought 500lb would be much further off in my future, im just getting a little greedy.
Quote:
Originally Posted by MindPower
good job on the military press and good mornings
actually good work on everything there
Quote:
Originally Posted by Celestialmom
HOLY DEADLIFTS BATMAN!!!!!! That is an amazingly awesome number, there, and the rest of your workouts are keeping right up with the deadlifting. WOW! Great great job!
Thanks, im really enjoying my workouts but im getting ready for a deload week i think soon. I've survived two full weeks of this so far, one more week and i may change it up a little.
Alternating Sets A1- Flat Barbell Bench Press
1 x 3 x 250#
1 x 3 x 260#
1 x 2 x 275# (failed 3rd rep)
2 x 3 x 260#
1 x 3 x 255#
1 x 8 x 225#
A2- One-Arm DB Row
5 x 3 x 135# (e)
1 x 3 x 130# (e)
1 x 9 x 120# (e)
B- Box Squat
1 x 6 x 265
1 x 6 x 285
1 x 4 x 315
3 x 3 x 315
C- Chinups
4 x 12,12,10,10 x BW
D- DB Curl
4 x 10,10,8,8 x 45#(e)
I doesn't look bad on paper, but this wasn't really a good workout. I felt good walking into the gym, but I just didn't have much energy, and didn't feel very strong....didn't really feel like being there. I'm not sure if it was just a bad workout or if the volume is catching up with me. I'm taking a day off tomorrow and see how it goes on thursday.
*I decided to have a rest/de-load week start on saturday, and I'm not going to do "Stripped Down" anymore....just going to do my own thing the next two days. I still did a full body workout for the most part, but tonight I did heavy hip-dominant lower body and horizontal push-pull in the 10 rep range.
(sets x reps x weight)
A- Deadlift
*about 3 minutes rest between sets
1 x 3 x 360
1 x 3 x 410
1 x 3 x 430
1 x 3 x 450
1 x 3 x 470
1 x 2 x 470
1 x 3 x 450
Definitely feeling stronger every week on deadlifts. Both 450 and 470 were PRs for triples. On my second set of 470 I didn't attempt a 3rd rep, my hands were just getting a little too sore. Felt a pretty good burn in the lower back tonight, I'm sure I will be sore in the morning.
Alternating Sets B1- DB Bench Press
5 x 10,10,9,8,8 x 100(e)
B2- Close Grip Cable Row
5 x 10 x 150
Alternating Sets C1- Seated Machine Bench Press
3 x 8 x 230
*I know, kind of a stupid exercise but I felt like doing it.
C2- Semi-Supinated Chest Suported Row
3 x 10 x 190
D - Farmer Walks I was going to call it a night, but a buddy wanted to do timed farmer walks with me. We timed each other on laps around the track (1/18th of a mile i think) holding 100lb dbs. Holy crap...I was dying at the end. We did 3 laps each I think.
Fun workout tonight.
I'm thinking about seeing Watchmen tonight at midnight, on the other hand I'm not really sure I want to get home at 3am. I read the book years ago and am pretty psyched about seeing it.
Yeah I don't know where it came from, maybe just eating a lot and deadlifting frequently, plus doing some good mornings.
For the farmer walks, it was only 1 lap, rest and repeat, not 3 laps consecutively...we were doing it for time. Next time we're gonna do it for distance, I'm pretty sure I can win that one.
Way to go man! Pretty soon you're gonna weigh more than my fat ass!
So here is the stupid question of the day: I don't really know what a farmer walk is? Is that where you just walk around normally (not lunging or whatever) and carry heavy stuff? I'm just guessing cuz I seriously don't know.
I do that most days with buckets of water. It's a neat invention of an exercise--from the house to the barn, house to the barn--is that why it's called a farmer's walk, lol?! (Only they only weigh about 30-35#, not 100#)
I do that most days with buckets of water. It's a neat invention of an exercise--from the house to the barn, house to the barn--is that why it's called a farmer's walk, lol?! (Only they only weigh about 30-35#, not 100#)
Hah i dunno, maybe it is....not sure where it got its name. Its a forearm killer though, I really like them.
Quote:
Originally Posted by AdamD
Ok that's it. Catching up with you is my new goal. Nice stuff man. Just a couple questions:
What % of your 1RM do you feel chalk helps on deadlifts?
Do you push press or no when you do standing military press?
If I write standing military press, its a strict military press. I do like push presses, but I havent done them in a little while...it's a different exercise though.
I usually don't chalk up till I get to around 410-430 or so (thats about 82-85%)...I have a hard time hanging onto 410 for multiple reps without chalk. It's usually the left hand (my hand that is pronated) that will slip first.
I've decided to stop doing Stripped Down for good now, I'm just going to do my own little program. I'm still going to do full body, but I will be combining vertical push/pull upper with quad-dominant lower, and then hoirzontal push/pull upper with hip-dominant lower, and alternating rep ranges per day using something like 5x6 one day and 4x10 the next. I also will throw in a couple days of wave loading every once in a while, using sets with 3reps, 2reps, 1rep, 3, 2, 1, etc..
Alternating Sets A1- Wide Grip Dips
4 x 10 x (BW+45=248)
A2- Pullups (Pronated Grip)
4 x 10,10,9,9 x BW
B - DB Step Ups 3 x 10 x 70(e)
*these things kill me more than any other exercise lately (other than squats maybe)
Alternating Sets C1 - Leg Press Machine 2 x 10 x 370
C2 - Calf Raise in Leg Press 3 x 10 x 230
Alternating Sets D1- Standing Military Press
4 x 10,10,10,9 x 125
D2- Upright Row
2 x 10 x 95
2 x 10 x 100
E - Cable Woodchops 3 x 10 x 120
Good workout today, still pretty high in volume though. Gym was pretty empty today, strange for a saturday...it was nice though because its almost impossible to superset Dips and Pullups when its busy. I'm going to do 5x5 tomorrow, should be fun.
Yes, it was awesome. Pretty good conversion from the book to the big screen. I'm not sure its going to be a box office hit, I just don't know if it will really appeal to the mainstream audience. I loved it though...its pretty brutal, more than I thought it would be. Definitely earns its R rating, and then some.
Upper Body: Horizontal Push/Pull
Lower Body: Hip Dominant Rep Scheme:5 x 5
(sets x reps x weight)
Alternating Sets A1- BB Bench Press
2 x 5 x 240
3 x 5 x 245
A2- Wide Grip Cable Row
4 x 5 x 160
1 x 5 x 170
Alternating Sets B1 - DB Incline Bench Press 5 x 5 x 95(e)
B2 - Chest Supported Row - Nuetral Grip 5 x 5 x 240
Alternating Sets C1- Cambered Bar Good Mornings
1 x 5 x 200
2 x 5 x 240
2 x 5 x 250
C2- Glute Ham Raise
4 x 6 x BW
C3 - DB Curl 4 x 6 x 50(e)
It was disgusting how much I was sweating during this workout. I'm super tired but I get a rest day tomorrow. My weight actually went down this morning for the first time in a while, which is odd because I ate a ton of food yesterday.
Alternating Sets A1 - Wide Grip Dips
2 x 5 x (BW+80=282)
2 x 5 x (BW+95=297)
1 x 7 x (BW+70=272)
*BW+95 was too heavy for another set, so I did +70 and did as many as I could.
A2 - Back Squat
2 x 5 x 285
3 x 5 x 295
*I haven't really been doing any squatting lately, I should probably be able to do more than this.
Alternating Sets B1 - Pullup (Pronated-Medium Width) 1 x 5 x (BW+45=247)
4 x 5 x (BW+35=237)
I like what you're doing. Have you read any of Rippitoe's materials? I haven't; but I hear a lot of people that rave about them. I think, in one of his books, Rippitoe outlines some pretty good strategies for designing strength training programs on your own.
I wonder if you are doing a different angle on the back squat than you are with the box squat.
I'm not quite sure what you mean. They are different in that the box squats hit the glutes/hams a bit harder, not sure what you mean about the angle though.
haha
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