Succio's SFW Training log

**Succio** · 02-07-2007, 04:36 AM

goals : still 275 bench and 405 deadlift

dont know how much longer i can take having the same numbers for months

smith box squats - 6 plates
155 x 3
175 x 3
205 x 3

good mornings
95 x 5 x 3

leg press
315 x 8
335 x 8 x 2

db lunges
40s
40s

calve raises standing on 45's
225 pause at top for 5 sec

hypers
bw + 45 x 8 x 3

**DJSTARER** · 02-07-2007, 04:57 AM

if ur gonna do box squats in a smyth, make them at LEAST 2 inches deep, and just touch and go. Not really box squats, but then again, ur using a smyth

**Succio** · 02-07-2007, 05:04 AM

im below parallel when im touchin the plates

**Succio** · 02-09-2007, 03:38 AM

DE felt really good and alot better than last time

flat bench DE
135 x 3 x 9

close grip flat bench
155 x 3
185 x 3
210 x 2 NEW PB

tate presses
40s x 8 x 3

BTN seated BB military
95 x 5
115 x 5
150 x 1 ehhh

db raises
25s

DB row
95 x 8 x 3

wide grip lat pulldown
110 x 8 x 3

incline DB curls
25s x 8 x 3

close grip bar curls
60 x 5 x 2

did some forearm work

**Succio** · 02-13-2007, 03:56 AM

didnt know if i was going to go to the gym or not, i was doing shoveling all day, wasnt TOO bad but it still got my muscles a bit bit.

so i was expecting a shitty workout, but it wasnt, well my bench session was as always

flat bench
135 x 3 felt heavy
155 x 3
185 x 3
215 x 3

close grip flat bench
135 x 4
155 x 3
185 x 1
225 came up and i just missed it barely

tate press
45s x 8 x 3 NEW PB

seated DB military press
65s x 8 NEW PB
65s x 5

db raises
30s
30s

one arm DB row
100 x 8 x 3 NEW PB

really wide grip lat pulldown
120 x 8 x 3

close grip palms in pull ups
Bw + 25 x 3 x 2

**Succio** · 02-14-2007, 02:54 AM

im such a ****in puss...todays max attempt deadlift of 365 was a test, a test of have i been diong shit right or am i just a straight up piss weak bitch? ive been pumped for weeks for this attempt, i was feeling really good goin to the gym. ive worked my hammys and lower back to death, and i thought there was no way i was going to miss it, hell i was even thinkin of 375 before 365. so i warm up and load up 365. bar came up 2 inches. i let go and something fierce hit me. why the **** am i so weak?? why am i training my ass off 10 x harder than anyone else and im still basically as strong as the average joe?? how much longer can i take this? i couldnt wait to leave the gym, i almost want to quit. switching things up, doing new exercises, dont matter, i wont get any stronger. maybe i should give up strength and go to bodybuilding, as i do have somewhat good genetics. i dont know what to do, i really cannot take anymore of this shit, its beating me down so badly mentally. i really cant take this anymore. im not really pissed anymore, im just tired of this, puttin up the same numbers month after month workout after workout, i feel like im in a big hole, and i dont see a light, im really close to giving up. ive been patient, ive worked my ass off and force myself to eat every morning to the piont where i almost throw up. is it all worth it?? im gettin no where.

deadlifts
225 x 1
275 x 1
315 x 1
365 x u know what happened

good mornings wide stance
95 x 5 x 3

leg press
315 x 8 x 2
375 x 6

leg curls
90 x 8
120 x 8

didnt feel like doing abs, and some ****tard who drinks soda AT THE GYM and some 90 pounder who doesnt eat were doing curls on the hyperextension machine WTF???

**romanaz** · 02-14-2007, 03:03 AM

succio:

I hear you on the weight not moving part. As you know my bench hasn't moved in probably longer then your deadlift. I won't say that your not training hard, but I bet you can train SMARTER. You say it fails around 2inchs up. Have you tried doing speed deadlifts once a week or once every other week? Speed work moves your sticking point up. Imagine just exploding through the sticking point. Try that. Have you done elevated deadlifts or snatch grip deadlifts? Another route could be that your not used to holding that much weight, and you could just do some heavy rack pulls once in a while.

also, I think videos of your deadlift and goodmornings would be a good start to. Don't give up Succio!

"Never give up, Never Surrender!" - some famous dude

**Succio** · 02-14-2007, 03:09 AM

ive just never been hit so mentally hard like this, i feel very ackward right now.
i spent the last two weeks not focusing on deadlifting, but legs and lower back, becuase i thought they were weak.

i guess ill give speed deads a try, but how do u do them?? 60% for 1 explosive rep ?

i dont know man, it aint just deadlift either, my bench has been stuck for about a year, even if i bring up my shoulders, delts, or tris, my bench actually becomes weaker when i hit a PB with shoulder delt tri exercises.

i swear, ill give this another month or two or im out, i have lost my mind.

keep in mind ive been training for only a year and a half, to stall this early ****in sucks

**romanaz** · 02-14-2007, 03:17 AM

Quote:

Originally Posted by Succio

ive just never been hit so mentally hard like this, i feel very ackward right now.
i spent the last two weeks not focusing on deadlifting, but legs and lower back, becuase i thought they were weak.

i guess ill give speed deads a try, but how do u do them?? 60% for 1 explosive rep ?

i dont know man, it aint just deadlift either, my bench has been stuck for about a year, even if i bring up my shoulders, delts, or tris, my bench actually becomes weaker when i hit a PB with shoulder delt tri exercises.

i swear, ill give this another month or two or im out, i have lost my mind.

keep in mind ive been training for only a year and a half, to stall this early ****in sucks

dude, I've been training for less bro, and I'm stalling to. Shit happens. It won't last forever. I personally think you need to try something similar to what I'm doing, a basic beginner WSB split or something. In 2 weeks, you won't notice differences. Give it 4-6 weeks or more. I didn't notice a difference in my deadlift for 2 months, but then all of a sudden I realized my sticking point moved up 3 inchs.

You need to do exercises that you can look @ and say "this will help my xxx." Example : I do band pushdowns because they help me recover better and maybe will help my elbows and triceps grow quicker (who knows!).

speed deadlifts is 10-12 sets of 1 rep @ 50-70% 1RM for speed. AS fast as you can.

also, have u tried and oly lifts? they are good for off the floor speed, imo

**Succio** · 02-14-2007, 04:22 AM

im gonna do standing military press and also overhead squats

btw, with the speed deads, do u take a 30-45 sec rest between sets

**Succio** · 02-14-2007, 05:01 AM

wow, ive never been so emotional on this shit, its really taken a toll on me.

but its time to quit bitching, and get shit done. Theres no room for failure

Its all or nothing...

**DarkFalcon** · 02-14-2007, 05:06 AM

Quote:

Originally Posted by Succio

wow, ive never been so emotional on this shit, its really taken a toll on me.

but its time to quit bitching, and get shit done. Theres no room for failure

Its all or nothing...

**romanaz** · 02-14-2007, 10:51 AM

Quote:

Originally Posted by Succio

im gonna do standing military press and also overhead squats

btw, with the speed deads, do u take a 30-45 sec rest between sets

what is military press and overhead squats going to do for you? If you can't find a reason for them, why do them?

What do you do for lat work? maybe thats the weaklink here.

**Succio** · 02-14-2007, 04:32 PM

because im doing smith squats dude, i need some real compound movement for my legs.

and im gonna do standing military cuz ive been stalled on seated for months

**romanaz** · 02-14-2007, 04:34 PM

Quote:

Originally Posted by Succio

because im doing smith squats dude, i need some real compound movement for my legs.

and im gonna do standing military cuz ive been stalled on seated for months

lunges, of all kinds!

and have you tried clean and jerk? what about the snatch? all great compound movements that hit tons of muscles.

**Succio** · 02-16-2007, 02:46 AM

lovely training session

de flat bench
135 x 3 x 9

close grip incline bench
135 x 2
155 x 2
185 x 1
205 x 1 NEW PB
215 x 1 NEW PB

tate press
50s x 8 NEW PB
50s x 8 NEW PB
50s x 6

push press
95 x 5 x 4

pull ups
+30 x 3
+35 x 3

extra wide grip pull downs
130 x 5
110 x 8

did a couple sets of db curls and some forearm work

02-07-2007, 04:36 AM	#1
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	Succio's SFW Training log goals : still 275 bench and 405 deadlift dont know how much longer i can take having the same numbers for months smith box squats - 6 plates 155 x 3 175 x 3 205 x 3 good mornings 95 x 5 x 3 leg press 315 x 8 335 x 8 x 2 db lunges 40s 40s calve raises standing on 45's 225 pause at top for 5 sec hypers bw + 45 x 8 x 3 __________________ SUPPLEMENTS.NET REP

02-07-2007, 04:57 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	if ur gonna do box squats in a smyth, make them at LEAST 2 inches deep, and just touch and go. Not really box squats, but then again, ur using a smyth __________________ 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

02-07-2007, 05:04 AM	#3
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	im below parallel when im touchin the plates __________________ SUPPLEMENTS.NET REP

02-09-2007, 03:38 AM	#4
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	DE felt really good and alot better than last time flat bench DE 135 x 3 x 9 close grip flat bench 155 x 3 185 x 3 210 x 2 NEW PB tate presses 40s x 8 x 3 BTN seated BB military 95 x 5 115 x 5 150 x 1 ehhh db raises 25s DB row 95 x 8 x 3 wide grip lat pulldown 110 x 8 x 3 incline DB curls 25s x 8 x 3 close grip bar curls 60 x 5 x 2 did some forearm work __________________ SUPPLEMENTS.NET REP

02-13-2007, 03:56 AM	#5
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	didnt know if i was going to go to the gym or not, i was doing shoveling all day, wasnt TOO bad but it still got my muscles a bit bit. so i was expecting a shitty workout, but it wasnt, well my bench session was as always flat bench 135 x 3 felt heavy 155 x 3 185 x 3 215 x 3 close grip flat bench 135 x 4 155 x 3 185 x 1 225 came up and i just missed it barely tate press 45s x 8 x 3 NEW PB seated DB military press 65s x 8 NEW PB 65s x 5 db raises 30s 30s one arm DB row 100 x 8 x 3 NEW PB really wide grip lat pulldown 120 x 8 x 3 close grip palms in pull ups Bw + 25 x 3 x 2 __________________ SUPPLEMENTS.NET REP

02-14-2007, 02:54 AM	#6
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	im such a **in puss...todays max attempt deadlift of 365 was a test, a test of have i been diong shit right or am i just a straight up piss weak bitch? ive been pumped for weeks for this attempt, i was feeling really good goin to the gym. ive worked my hammys and lower back to death, and i thought there was no way i was going to miss it, hell i was even thinkin of 375 before 365. so i warm up and load up 365. bar came up 2 inches. i let go and something fierce hit me. why the am i so weak?? why am i training my ass off 10 x harder than anyone else and im still basically as strong as the average joe?? how much longer can i take this? i couldnt wait to leave the gym, i almost want to quit. switching things up, doing new exercises, dont matter, i wont get any stronger. maybe i should give up strength and go to bodybuilding, as i do have somewhat good genetics. i dont know what to do, i really cannot take anymore of this shit, its beating me down so badly mentally. i really cant take this anymore. im not really pissed anymore, im just tired of this, puttin up the same numbers month after month workout after workout, i feel like im in a big hole, and i dont see a light, im really close to giving up. ive been patient, ive worked my ass off and force myself to eat every morning to the piont where i almost throw up. is it all worth it?? im gettin no where. deadlifts 225 x 1 275 x 1 315 x 1 365 x u know what happened good mornings wide stance 95 x 5 x 3 leg press 315 x 8 x 2 375 x 6 leg curls 90 x 8 120 x 8 didnt feel like doing abs, and some **tard who drinks soda AT THE GYM and some 90 pounder who doesnt eat were doing curls on the hyperextension machine WTF??? __________________ SUPPLEMENTS.NET REP

02-14-2007, 03:09 AM	#8
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	ive just never been hit so mentally hard like this, i feel very ackward right now. i spent the last two weeks not focusing on deadlifting, but legs and lower back, becuase i thought they were weak. i guess ill give speed deads a try, but how do u do them?? 60% for 1 explosive rep ? i dont know man, it aint just deadlift either, my bench has been stuck for about a year, even if i bring up my shoulders, delts, or tris, my bench actually becomes weaker when i hit a PB with shoulder delt tri exercises. i swear, ill give this another month or two or im out, i have lost my mind. keep in mind ive been training for only a year and a half, to stall this early ****in sucks __________________ SUPPLEMENTS.NET REP

02-14-2007, 04:22 AM	#10
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	im gonna do standing military press and also overhead squats btw, with the speed deads, do u take a 30-45 sec rest between sets __________________ SUPPLEMENTS.NET REP

02-14-2007, 05:01 AM	#11
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	wow, ive never been so emotional on this shit, its really taken a toll on me. but its time to quit bitching, and get shit done. Theres no room for failure Its all or nothing... __________________ SUPPLEMENTS.NET REP

02-14-2007, 04:32 PM	#14
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	because im doing smith squats dude, i need some real compound movement for my legs. and im gonna do standing military cuz ive been stalled on seated for months __________________ SUPPLEMENTS.NET REP

02-16-2007, 02:46 AM	#16
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	lovely training session de flat bench 135 x 3 x 9 close grip incline bench 135 x 2 155 x 2 185 x 1 205 x 1 NEW PB 215 x 1 NEW PB tate press 50s x 8 NEW PB 50s x 8 NEW PB 50s x 6 push press 95 x 5 x 4 pull ups +30 x 3 +35 x 3 extra wide grip pull downs 130 x 5 110 x 8 did a couple sets of db curls and some forearm work __________________