Fugly's lifting journal...

[Colossus]

I wont comment on my DB presses, lol.

110's is pretty good for inclines.

Why only 2 sets of chins and presses?

Also, with the seated DB press, try putting the weight right above your knee. Give it a little "priming" bounce and just kick it up to your shoulder!

 

[Quagmire911]

Nice DB oh press!

 

[Fuglydude]

Thanks quag... My goal is to be able to do 100 lb dumbells for reps one day.

Colossus, it was a time issue. I was training before work, and had to get home to eat and get ready for a long night shift. Plus my rotator cuffs didn't feel great.

 

[Fuglydude]

Squats/Pull ups:

Didn't feel 100% today. Felt kinda lethargic/lazy...

Warm up w/ leg stretches, some light core work, lower back stretches.

Back Squat (below parallel)

135 x 3
225 x 5 (jump squats)
325 x 3
335 x 3 (personal best for 3 reps)
345 x 1 (personal best for a single)
165 x 20

Weighted pull ups:

(BW + 100) x 8
(BW + 100) x 8
(BW + 100) x 6
(BW + 45) x 12

Did core work/glute/ham stretches intermittently between sets of squats.

Will finish off w/ hamstring work and 2-3 sets of bicep curls tomorrow.

Post WO bodywt: 181 lb

 

[Colossus]

You're approaching 2x BW on the squats---good work.

Also crazy weight with the pull ups. Are those with palms pronated or supinated?

 

[Fuglydude]

The 2x bodyweight squat is a milestone that should have fell a long time ago

I've largely neglected squats in my lifting career, despite being a sprinter/sledder for a couple of years. I think its because my legs are skinny (25" quads) and pretty resistant to growth and I never really thought of them as being strong. I know I can hit 365 x 1 within the next few squat work outs.

Thanks. I normally mix up my grip quite a bit for BW pull ups, but w/ the weighted stuff I do narrow supinated grip. Figure I might as well sneak a bit of a bicep recruitment in there w/ this grip. It also doesnt' bother my rotator cuffs as much as wide grip stuff.

I should really start increasing the weight though. Its hilarious to see how many people stop and stare when I do these. I use a weight belt to hang the weight. I love weighted pull ups/dips after a set of squats/deads as the weight belt really pulls against the lower back and gives me a great stretch. It feels like it really re-invigorates my lower back, which is very prone to fatigue.

 

[Colossus]

Yeah man I like to hang monkey-style from my knees on the squat rack. I swear it just decompresses my vertebral column like a slinky. I get mocked mercilessly of course.

 

[Fuglydude]

Ha, ya I can imagine that must look pretty funny!

Mar. 6th: Push/Pull day.

Only had 45 minutes or so in the gym, and training w/ gf, so can't be as efficient as normal as I have to watch her form.

Warm up w/ core, rotator cuff stuff.

Incline dumbell press:

25 x 8
115 x 6 (felt... easy. Gf said it didn't look like I was straining at all)
115 x 3 (3 and out... felt like I had no juice around my shoulder joint)
50 x 18

Dumbell row:

115 x 11 (personal best... lifted explosively)
115 x 9
50 x 30 (kroc row)

Dumbell Shoulder press:

60 x 12
60 x 12

Felt pretty weak... shoulder joints felt weak. Rotator cuff fatigue?

Wide grip pull up

BW x 15
BW x 14

Post WO wt = 181.

Did a push up challenge thing at a health fair I went to. Only got 43 reps, and this was using the push-up rotator bar things. The first 10 were super easy, but after 40 it felt like I hit a brick wall. Had nothing left in my upper back and shoulder joints. Muscular endurance in my upper body has always been a huge issue. Not sure how to train this when I'm trying to push maximal weight for low reps...

 

[Fuglydude]

March 11th.

Squats/Pull ups.

Have been sick for the past few days. Was quite febrile for a day and still have sinus/upper airway congestion. Have a tough time getting enough air in when I'm physically exerting myself hard.

Warm up w/ quad, hip, glute stretches, powerclean

Powerclean

135 x 5 (hang)
185 x 1

Back Squat (Below parallel)

185 x 6
225 x 3 (jump squat)
315 x 5 (tough)
315 x 4 (really struggling to get enough air here... had to stop)
225 x 10 (again really gasping for air)

Weighted pull up:

(BW + 90) x 7 (normally when I have lots of rest I can do 10)
(BW + 90) x 8
(BW + 90) x 8

Weighted Dip:

(BW + 115) x 6
(BW + 115) x 6

Pistol:

25/side x 5
...I did 50/side x 1 on my last push/pull day... so this was pretty pu$$y

Overall, not a great day but glad to get back into things. Hope to attempt 355 x 1 for back squat sometime next week.

Post WO wt = 181.

 

[Quagmire911]

You should be taking it easy if not taking time off if you have a virus!

Time to start on the vitamin d, especially at those latitudes!

 

[Fuglydude]

You should be taking it easy if not taking time off if you have a virus!

Time to start on the vitamin d, especially at those latitudes!

I'm doing a lot better now... just have annoying sinus/upper airway congestion that makes it tough to get enough air. But ya, I should be working out less frequently given that I'm not 100% and the number of hours I have to work in the next couple of weeks (> 70 hours/wk)...

Espi, I can't even get the 80 lb dumbells into position to push them! I think the 100's are still a bit out of reach!

 

[Fuglydude]

Push/Pull day:

Warm up w/ abs, rotator cuff stuff, etc.

Incline dumbell press:

20 x 8
120 x 4
120 x 3 (felt heavy)
70 x 18 (pretty tough)
70 x 15

Dumbell row:

120 x 10
120 x 8
70 x 30
70 x 25

Bodywt. Pull up (wide grip):

BW x 16
BW x 15

Seated Dumbell shoulder press:

75 x 10
75 x 8

Also did core work, hip stretches and accessory shoulder work.

Post WO wt: 180.

 

[ATP]

Very impressive db presses you got there. Especially if they are done with good form at your weight. I don't think I've ever seen anyone press over 100 at the gym I am going to except some guys doing half repetition with a buddy assisting a lot.

Keep it up

 

[Fuglydude]

My rule w/ dumbell press stuff is if I can't get the weight into position off the ground w/o assistance I probably shouldn't be using it! My gf had to help me a tiny bit on the first set of 120s... but the second was ok... so in conclusion, I probably shouldn't have been using 120s!!! Also... keep in mind that I'm chemically enhanced...

I did 115 x 6 last work out and she said it looked like I threw them around w/ no problems, so I thought I'd try 120s... Probably not smart as I'm still recovering from a bit of a cold!

Sounds like we both need to start training at more hardcore gyms! I train at a pu$$y commercial gym, and its hilarious to see how many people stare when I do pull ups w/ 100 lbs around my waist or cork out 5-6 reps w/ 405 on deads... These weights are small to standard for guys my weight class in the strength world. They'll routinely pull mid to low 500s for deads, mid 400s for squats. I've seen one of my 150 lb buddies do 6 reps w/ 180 lbs (4 plates) around his waist on dips.

There's a good powerlifting/strength gym at the university here, but its quite far away from where I live. All it has are 2 west side Squat racks, 4 olympic platforms, a old rusty leg press machine and a few benches. There's chalk stands, concrete walls, and lots of wicked bars. Love that place!

 

[Fuglydude]

March 16th.

Squats/Pull ups.

Gym was quite busy today as I trained during peak time. Didn't have access to my favorite bar or squat rack...

Warm up w/ quad, hip, glute stretches. Some abs in there as well.

Back squat (below parallel)

135 x 3
225 x 3 (jump)
315 x 5
315 x 4 (felt off on the last rep, so stopped)
275 x 7 (tough!)
170 x 20 (this was BRUTAL!... but a new personal best on the 20 rep squat)

Weighted pull up:

(BW + 90) x 10 (felt easy today)
(BW + 115) x 5 (felt heavy... got a half rep after the 5, but not gonna count it)

Weighted dip:

(BW + 115) x 7
(BW + 115) x 7

Front squat (ATG olympic style)

185 x 5
185 x 3 (knee felt really sore on last rep, so I stopped)

Clean and jerk:

135 x 3 (easy... but just so I didn't forget the movement). Super-setted this w/ bodywt. pistols.

Overall, a pretty intense day.

Post-WO wt = 179.5

 

[Fuglydude]

Update march 22nd...

Did deads/dips today. Worked > 72 hours last week including days/nights. Only got around 4 hours of sleep. Not really at 100%. Lacking motivation.

Warm up w/ stretches, light core work, powerclean.

Powerclean

135 x 5 (hang)
185 x 3 (hang)
205 x 3

Deadlift

225 x 1
315 x 1
405 x 1
465 x 1 (personal best)
415 x 4 (could have gotten 5, got lazy)
365 x 6
315 x 10
275 x 1 (static hold for 30 seconds)

Dips:

(BW + 135) x 5
(BW + 135) x 6
(BW + 135) x 6
(BW + 115) x 6
(BW + 115) x 3 (pooped out by this point)

Clean and jerk

135 x 3
165 x 1

Pistols:

22.5/side x 5

Good session today... Post WO wt = 179.

 

[Quagmire911]

Sweet deadlift! 500 isn't far off now!

Have you given up on the 5/3/1 for the moment? Why stop what is working right? Maybe when the gains run dry...

And I don't know how you made a 115x5 pullup the other day, that is godly.

Keep it up man,

Quagmire

 

[Fuglydude]

I'll be starting more of a 5/3/1 approach once I'm off cycle. I'm in the process of tapering off. I'm going to san fran on holidays next week, and didn't wanna be all *****y (like I am during PCT) on holidays. I have one more shot to go then will have to think about re-working my routine because I won't be able to handle as much intensity/volume.

500 still seems a ways off, but I'll get there... slowly. I noticed the bar was bending quite a bit w/ the 465. I think this makes the lift harder. Maybe could get more w/ a good quality powerlifting bar.

I dont' usually do 115... I tried the other day as the 90 felt quite light.

 

[Jitterbug]

Nice deadlift

Surprise to see you feel that 275lbs x7 squat is tough, when you're repping 315 x5! I've only done reps with 300 and my 1RM is 333 (150kg), but 275 x7 would be dead easy for me. Seems like you really don't like higher reps!

Your front squat is a bit low as well, esp that you clean more than your front squat! Mine is at 92.5kg (205?), 3 sets of 6 reps and my clean is nowhere near yours (72.5kg). If you're feeling your knees, there could be an issue with form or flexibility. What kind of shoes are you wearing? You should get a pair of weightlifting shoes.

 

[Fuglydude]

Nice deadlift

Surprise to see you feel that 275lbs x7 squat is tough, when you're repping 315 x5! I've only done reps with 300 and my 1RM is 333 (150kg), but 275 x7 would be dead easy for me. Seems like you really don't like higher reps!

Your front squat is a bit low as well, esp that you clean more than your front squat! Mine is at 92.5kg (205?), 3 sets of 6 reps and my clean is nowhere near yours (72.5kg). If you're feeling your knees, there could be an issue with form or flexibility. What kind of shoes are you wearing? You should get a pair of weightlifting shoes.

Thanks... I really want a 500 lb deadlift! And yes... I'm not a fan of high reps... Anything after 5-6 requires A LOT of mental focus to get through, especially for bigger lifts like squats and deads.

I haven't front squatted in a while. I think my max was 275? (125 kg) for a single... but this was a few years back. Now I get usually cork out 5 x 225 (102 kg) on a good day when I'm fresh, but its taxing as hell. I go totally ATG, olympic style, for my fronts. Just feels more natural that way.

I think I have significant muscular imbalances between my lower back and abs, w/ the former being way stronger, hence my front squat isn't great. My max clean is only around 230 (105 kg), so pretty poor.

... May have to eventually purchase some olympic lifting shoes... I'm a cheap bastard though, so I just squat/pull in socks!