danman77220

Thanks guys, it was a great workout.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

danman77220

12/3: ME Lower

Conventional Deadlifts off of blocks (2-3" below knee)
135x5
225x5
275x2
295x1
315x1
335x1 (ties all-time PR, but before it was slightly shallower and was sumo stance)
275x1*60 second rest*
275x1*60 second rest*
275x1

Cable Pullthroughs
72.5x10
80x10 (PR)
80x10 (PR)

DB Static Holds (left hand/right hand)
120x13/19
120x12/14

- - -

Good workout. I'm gonna work my way down in depth on the deadlifts so I can retain my arch and slowly gain the flexibility needed to do so.

Tried doing one handed BB static holds, but couldn't ever balance the bar so I went with DBs. Didn't go to well lol I had to pick them up off of the floor which caused a lot of unnecessary work. My options for grip training are so shitty.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

danman77220

Sunday, 12/9: ME Upper

Incline Press (all reps paused)
Barx5
95x5
115x3
145x2
160x3 (90 second rest)
160x3 (120 second rest)
160x3 (120 second rest)
160x3 (120 second rest)
160x3 (from here out I rested as needed)
160x3
160x2 (pinned out on accident on 2nd rep, messed me up)
160x3 (last rep was seriously 10 seconds long lol)

Standing OHP (no leg drive)
100x6 (PR)
100x6 (PR)
100x6 (PR; last rep was push press)
100x6 (PR; last rep was push press)

BB Rows (strict form)
125x5
125x5
125x8

DB Rows
70x10/10
70x10/10
70x10/10

Face Pulls
42.5x12 (PR+2 reps)
42.5x12 (PR)
42.5x12 (PR)

Sit Ups
+5x15
+5x15
+5x15

- - -

This volume is getting ridiculous.

Pretty much got my goal of 8x3 on incline, only missed one rep. Next week I'll go up weight and take all the rest I need between sets.

BB rowing is getting easier, my lower back is gaining flexibility. I'm keeping the weight submaximal so I can keep progressing each week.

And I finally got some good reppage on sit ups lol.

In other news, my back looked OMGWTFBBQ big today. Started getting that mid-trap bulge. I liked it.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

DJSTARER

why the short rest? and why are you training with that much volume on heavy triples?

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

danman77220

lol I read an 8x3 routine on T-nation (I think) a while back and part of it was 90 second rests in between each set. I saw a couple guys on another board I go to do this and had good success, so I thought I'd give it a try. I'm running low on ideas so this is something I'm experimenting with.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

DJSTARER

cool. i'm not bashing it, just wondering.

IMO, rest time is the least considered variable available for increasing overload through time.


a) Weight
b) Reps
c) Sets
d) TUT
e) Rest time

if people used the same weight, same reps, same sets and same form, they could, in theory increase their overall strength and power output by simply shortening their rest time. All variables are important, but rest time is DEF overlooked.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Succio

I agree, i did circuit training for lats shoulders and tris, every one of my lifts increased by weight and reps.

i did 3 exercises with 10-20 sec rests inbetween with a 2 minute rest after the third, then go after it again for a total of 3 circuits.

__________________


SUPPLEMENTS.NET REP

danman77220

Monday, 12/10: ME Lower

SUPER WIDE Box Squats (12" box)
Barx7
95x6
135x3
185x2
225x1 (belted)
245x1 (base PR; belted)
265x0 (next time... you're mine)

Lateral Lunges (as deep as possible)
BWx8/8
BWx8/8
BWx8/8

Tried doing a ghetto reverse hyper, couldn't even do 1 unweighted lol

Cable Pull Throughs
80x12 (PR+2 reps)
80x7 (hit myself in the nuts)
80x12 (PR)

EZ Bar Pullovers
20x20

Plate Pinches (45 second rests)
2 10sx36/39
2 10sx29/33
2 10sx22/20

- - -

Great day.

Actually measured the height of my box today and it was 12". So before I was doing them at about 14.5," not 13. Tonight I was a good 3-4" below parallel. Had to stretch my hips for a good 10 minutes or so just so I could get down that far. The box squats were ****in AMAZING though, I really was able to keep my shins perfectly perpendicular with such a wide stance and there was a real sling-shot effect out of the hole.

I think I'm gonna do pullovers every workout, just really light for 20 reps. It helps my breathing and I hope it'll expand my ribcage and help my pectus.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

danman77220

Wednesday, 12/12: RE Upper

Wide Grip Pullups
BWx3 (pronated)
BWx2 (supinated)
BWx1 (pronated)

Rack Lockouts (~9" ROM)
135x3
135x3
185x2
185x2
185x2
155x5

Chest Supported Rows
75x10

Called it a day

- - -

Still extemely sore and was SOOOOO weak today. Couldn't believe it. So I just called it a day. Kinda funny though my RE day looks more like an ME day I noticed.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

Succio

dont be afraid to take a day off if you need it.

__________________


SUPPLEMENTS.NET REP

DJSTARER

yeah....

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

danman77220

lol it's just that I didn't get to my RE movements. I hit my triceps assistance hard just because they're my strong point and respond best that way. Also my pullups are always weak so I try and gain volume in sets, which wasn't happening. My RE days typically look like this:

-RE pressing movement
-Triceps assistance (5x5 or 3x3)
-Vertical pull (shoot for 25 reps)
-Rowing movement (3-4 sets of 8-12)
-Medial delt/trap movement (3x12 or 4x6 for power shrugs)
-Curlz (3x10)
-Ab circuit

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

DJSTARER

dude, RE moves should be in the 6+ rep range. A 4X6 is considered very intense for RE. I'm not sure exactly what you're following, but i know my RE days are like.... 4X7, 3X10, 3X15

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

danman77220

Yeah I follow that for everything but tris. WS4SB wants you doing tris on RE days. My tris respond better to lower reps, heavier weights. I thought about doing my tris on my ME day but there's just too much pressing going on on that day to cram more in so I just do it Wednesdays. It is confusing but I like bastardizing my routines lol

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

Succio

if you're that weak at wide grip, then start with close grip. shoot for more sets, do some dropsets, whatever.

__________________


SUPPLEMENTS.NET REP