Workout Log

[Drum&Bass]

You think I should eat more almonds, increase my fish oil and squeeze in one more protein shake (with 2 raw eggs and some kind of oil) ??

 

[Warboss Alex]

I'd go for solid fat sources - basically more meat.

and much more protein and fat at breakfast, it's all carb right now which can lead to fluctuating blood sugar levels (hunger/cravings) throughout the day

 

[Drum&Bass]

cool im now eating steak and eggs for breakfast, i noticed after i deadlifted my appetite went through the motha' uffking roof, now things are back to normal.

I didn't know breakfast was responsible for how you feel throughout the day, i always thought eat simple sugars with the most amount of protein..and then eat low GI food during the day.

 

[Drum&Bass]

im going to stop deep squatting as my primary leg exercise and focus more on powerlifting/parallel squats. im also focusing more on training like a gymnast and an olympic lifter lately.


shoulders

warm up

10 x bar

5 x 95lbs

5 x 115lbs

3 x 135lbs

1 x 155lbs

Olympic Jerk

2 x 185lbs

2 x 225lbs

1 x 245

painfully...1 x 265

back down to strict overhead pressing

10 x 135

10 x 115

20 x 95

 

[Drum&Bass]

Incline Bench Press

Warm up

Warm up w Bar

warm up with 65lbs

10 x 95

6 x 115

4 x 135

3 x 155

2 x 185

3 x 205

3 x 225

2 x 225

1 x 225

1 x 225

etc.. till I can't push 225 any more

then I'll drop down to..

1 x 205

etc.. till I can't do 205 anymore

Close grip push ups with plates on my back

5 X BW

10 x 45lbs

6 x 55lbs

4 x 70lbs

3 x 90lbs

I don't ever have a set number of reps when I Incline bench press, the only rule I have is to gauge how good I feel and never hit failure until I get into the 200 range. I don't have set number of reps for any of the lifts I perform. The only thing I try to do is lift heavier than my previous week.

If I am doing speed lifting then I will do a set of 15 or 20 reps.

 

[Drum&Bass]

Planche Practice

Practicing my planches

 

[Being_the_Don]

Incline Bench Press

Warm up

Warm up w Bar

warm up with 65lbs

10 x 95

6 x 115

4 x 135

3 x 155

2 x 185

3 x 205

3 x 225

2 x 225

1 x 225

1 x 225

etc.. till I can't push 225 any more

then I'll drop down to..

1 x 205

etc.. till I can't do 205 anymore

Close grip push ups with plates on my back

5 X BW

10 x 45lbs

6 x 55lbs

4 x 70lbs

3 x 90lbs

I don't ever have a set number of reps when I Incline bench press, the only rule I have is to gauge how good I feel and never hit failure until I get into the 200 range. I don't have set number of reps for any of the lifts I perform. The only thing I try to do is lift heavier than my previous week.

If I am doing speed lifting then I will do a set of 15 or 20 reps.

Those inclined bench numbers are impressive; I accomplished 4 x 215 a few months ago, I haven't been performing this exercise for a while, though. I rotated them back in this week, I'll post about it in my journal later this evening.

 

[Drum&Bass]

thanks alot dude ! 215 for 4 is awesome keep at it and always look for way to refine your technique. Out of all the exercises benching is one the most technically difficult lifts to master.

Deadlift

I didnt eat and sleep well over the weekend but I surprised myself.

500 sailed up easy

everything leading up to that number was all warms up and 1 - 3 rep lifting.

I usually crawl my way up to my max lifts by going up in 25lbs add 10lbs and another 10lbs.

The last 3 max attempts I did I find myself warming up by doing WIDE stance powerlifting squats to help activate my hamstrings and glutes.

I also use speed lifts and make the bar elevate out of my hands and catch it from the speed of me standing up.

I've also developed a new way to squat which I've never seen by anyone. Its only for the very advanced lifter and feels the most natural when executed correctly.

 

[Drum&Bass]

20 rep squats with 225lbs (deep) on Monday I got to 15 reps before one of my client starting clowning around and made me laugh. I also started training my girl which was really exciting and motivating for me, she got a 1 rep max of 170lb ATG.

Last week I did flat bench

warmed up with bar all the the way to 205
I dont keep track of anything until I hit 225 which I banged out for 5 reps
then I randomly fluctuated the weight up and down from 185 - 275

My goal is to to hit 225 for 10 reps.

 

[Fuglydude]

Congrats on the 500 lb deadlift dude! That's a total milestone. I'm totally jealous you can pull that much!

How is the bodyweight? Inspiring numbers for sure!

 

[Drum&Bass]

bodyweight has gone up finally. Im about 185lbs at 13.9% body fat according to the tester we have at our gym.

Looks like im gonna be competing with you on the pull ups. I can do 1 really ugly rep with 90lbs strapped to my waist. Keep posting man you were one of the reasons my deadlift went up so high.

 

[Drum&Bass]

Squats (atg)
20 x 225lbs

Bench Press
6 x 225lbs

My new Goal is to hit 225 for 20 reps on the squats and 225 for 10 reps on the bench in the same day.

 

[Fuglydude]

225 x 20 and 225 x 10 is a goal I hope I can achieve one day.... how are those weighted chins coming? Do you do weighted dips?

I was looking back at your other number... the 265 x 1 jerk is awesome! You should consider competing in olympic weight lifting!

 

[Drum&Bass]

how are those weighted chins coming?

I havent done them in awhile...I stumbled across these pull ups called wide grip sternum pull ups and sternum chin ups. I focus on pulling explosively and they leave me WRECKED ! only using bodyweight..At some point in time Im gonna add weight but its gonna be awhile before revert back to regular pull ups after doing these.

Do you do weighted dips?

HELL YEA !!! I had a competition with one of my co-workers, we were doing 1 rep max arm exercises and then we got to dips..I banged out 5 reps with 120lbs strapped to my waist..I could have done more but I was hungry. i dont do them often but my triceps usually retain mass and strength easily so I dont have to work very hard on them.

I was looking back at your other number... the 265 x 1 jerk is awesome! You should consider competing in olympic weight lifting!

thanks !! I work out with a few people that are on the american olympic weightlifting team, I've always wanted to compete and its definitely something i'd enjoy working for.

 

[Drum&Bass]

screwed up my forearms doing pull ups, took a long break..came back..forearms are stsill screwed up and not really able to do pull ups..

High rep 1 arm dumb bell rows (KROC Rows ???)

pyramid up using low reps

120 x 3 - 5 reps

90 x 45

75 x 30

Deadlift

505 on sun (probably could have squeezed a few more lbs out)

Seated calf raise

pyramid up
180 for time
225 for time

Farmers walk

pyramid up

85 for about 200ft ??

Squats
pyramid up

315 x 5
355 x 1

finally my squat is improving*

bench...still kinda stuck
275 x 1

Goals

225 ATG squat for 20
225 Bench Press for 10
in the same day

next goal
245 ATG squat for 20
so far I've only gotten to 10

 

[Drum&Bass]

This week, started off Tues. doing high volume

Squats ATG
225 x 20

Overhead Press
Jerk
One arm dumb bell snatch
110 x 1
lateral raises
rear delt flys

Sternum Chin Ups and pull ups
i just did these until i didnt have any energy to pull anymore

Face pulls

Wed.

during the day conditioning work
Inverted push ups with legs tucked in
lateral squats
Farmers Walk
lunges
crab walk with 20 lbs in hand

night time Flat Bench
worked up to 225 x 5
then did singles up to 265
then did crazy pyramiding up and dwon..
finally burn out with 155 x 13

 

[kickureface]

good stuff.
do you have any vids of your 400s/500s? either squat or DL.

 

[Drum&Bass]

no but i'll post 1 deadlift vid for you on the 24th of sept. im only at a 355 squat right now but i'll post vids of all my big lifts if anyone cares enough.

 

[Quagmire911]

A 500+ dead would be good...

 

[kickureface]

its always fun to see a smaller guy hitting the 400/500s. hit em up