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Journals => Journals => Topic started by: Get-n-fit on June 24, 2013, 03:20:12 PM

Title: Strength of a Bull, none of the sh*t
Post by: Get-n-fit on June 24, 2013, 03:20:12 PM
I'm not going to be updating everyday, most likely just once a week as now I'm putting my focus toward my bench goals so will only update what I do on bench days, Mondays. I'm still hitting everything else hard and getting great gains, but for this journal I want to focus on my Journey to 405. So with that...
 Last Monday  6/17-I felt great before my workout so I thought I'd kill it....but unfortunately the weights were just heavy as heck!!

 Flat BB-
 135x16
 225x6
 275x3
 315x3
 365x1
 dropset-225x8
 -2 weeks prior to this I hit 375 for a triple...no idea what happened today

 Incline-
 135x8
 225x6
 245x4
 275x2
 295x1
 295x1
 225*5

 Cable low flyes:
 40x16
 60x8
 70x6
 80x5
 40x12

 DB slight incline:
 75x4
 75x6
 85x3

 Hammer strength incline:
 225x8
 225x8
 Monster drop set-315x8,225x16,135x16, no plates x 16. no rest between sets other than removing plates

 We'll see what happens next Monday. Really depends on if my spotter is available. If not, I may use the Smith rack---yes I realize it's a lot different and eliminates stabilizer muscles, but I find it helpful in getting used to having that much weight sitting on my hands and when my goal is to hit heavy weights that's very important just to get over the mental fear of the weight with out serious risk to my body.
Title: Re: The Road to 405
Post by: Get-n-fit on June 24, 2013, 03:28:21 PM
Today-
Went Calorie crazy over the weekend, celebrated my daughters bday (it's not until next month, but she is going out of town for a month so we celebrated early)  waay too much carbs, but was hoping it would help fuel todays workout,  carbs will be reduced during the week to help even my macros and calories back down so I'm only at a 200 surplus.  Added creatine back into the game, we'll see how it goes. 
Flat BB Bench:
135x16
225x6
275x3
315x3
345x2
275x3

Was really hoping to hit 375 again but 345 kicked my butt.

Incline BB bench:
135x8
225x4
245x1
275x3
300x1
225x4
135x12

Got a PR with 300, very happy with my incline gains, espeacially considering this is post flat bench.  Once I hit 405 on flat, I'm going to switch and start with Incline so I can focus on that.  I want to press 315 on incline with ease.


DB slight incline:
75x8
85x4
95x4
100x3
100x2

Cable inner chest press:
40x8
50x8
60x6
70x4
80x1
40x8

Hammer Strength decline:
135x20
225x8
275x6
315x6
365x4 /225x8 /135x16 (one big drop set)

Had a great pump after, couldn't even flex...didn't last long, lol.   
Title: Re: The Road to 405
Post by: FLEX on June 24, 2013, 05:04:48 PM
Strong benching in here....

Will be following along.  405 is huge and I know I will never get there; so I will live vicariously....
Title: Re: The Road to 405
Post by: Get-n-fit on June 27, 2013, 01:49:29 PM
Thanks for checking this out Flex, I appreciate the support.


Today- Thursday, had 3 days to rest since Chest day on Monday and wanted to add a little chest work out today...very little.
Flat BB:
135x10
225x10
225x9
225x8
205x8
185x8

Was aiming for 5 sets of 225x10....didn't make it as you can see, still had a little soreness in my chest. Today's normally arm day, so I did my arm workout and then 1 set of 40lbs flys x 20 at the end, nice, light and easy.  Chest feels good, pumped.  I would have liked to have been a little more healed.  We'll see how Monday is, I may swap Friday and Thursday work out to allow an extra day for my chest to heal, before doing a light set.  Or I may just go lighter on Thursday so I can hit my 10 reps.


Title: Re: The Road to 405
Post by: Get-n-fit on July 08, 2013, 03:15:45 PM
7/8
Changing my workout up a bit to accommodate some "supps" I'll be taking.  Trying to get the most out of them along with my diet.  For the time being, higher reps and lower weights, and I'll cycle back to high weight low rep in a month, want to try to up my reps at lower weights and work a little more volume and hypertrophy.  We'll see how it goes. Anywhere you see "/" indicates a drop set...holy hell these are killers!
BB Flat bench:
135x20
185x12 /135x16
225x5/135x10
275x2/135x10

BB incline:
135x8
225x5
245x4
245x4/135x8

DB Bench:
These are super setted with 45 lb Bent arm DB pull overs, VERY light weight, focusing on something I picked up watching Kai,  when reaching back I'm only going until the weight disappears and then coming back up, trying to keep as little work off the back as possible and really focusing on keeping my upper chest flexed the entire time (that gets hard without weight!!, lol) I don't want to lose focus bc of form, that's why the light weight.  I'm trying to re-engineer how my body works, I want my arms to move bc my chest is flexing and pulling my arms into position, not bc I'm using my shoulders, back and arms to move the weight.  That, in a nutshell is how Kai explains it.

100x4 /45x20
100x2/45x16
75x6/45x16

And to end with a super f'in pump-

Cable inner chest press (drop the ego-these are to bring out detail work)-again focusing on using my chest to bring my hands together while using as little shoulder, arms,back and body weight as possible. When done right my chest feels very close to exploding and I'm about to puke! lol

40x12/20x24
40x10/20x20
50x8/20x16

Next week, if I have enough time, I'll continue another 6 sets of Cable chest in reverse order...also depends if I have the energy for it, upping the cals so hopefully I'll have more fuel to burn.
example of reverse order, crazy sets.
20x24/40x12
20x20/40x10
20x16/50x8

This high rep work is hell, but per my trainer, I'll trust him.  He's an actual pro competitor with the body to back it so I'll trust him.
 


Title: Re: The Road to 405
Post by: Get-n-fit on August 30, 2013, 01:58:41 PM
Sorry guys....been slackin on this journal, still stuck at 375 so changing things up.  Was training chest twice a week.  One heavy day and then one high rep day.  My shoulder went straight to shit so I cut that out, but shoulder wasn't healing.  I've cut all decline work out completely and am finally starting to heal.  There's just something about the pressure and position decline puts on my shoulders that kills me.  I've added more incline work, now.  hopefully as the shoulder heals more the lifts will start increasing again.  My leg work is all sky rocketing right now and I'm only putting on about 1/2-1lb a week so I'm on the right track. I'll update again once I start progressing on my chest.  Hopefully it won't be too long from now.
Title: Re: The Road to 405
Post by: Get-n-fit on November 18, 2013, 03:26:26 PM
Shoulder is healed and have been hitting it hard.  I've changed my approach to BB'ing and things are going good.  I was previously on more of a PL'ing set up...low reps.. heavy weights, but want to compete on stage in BB'ing and found a nice mix of both worlds.  To be honest, I found it on youtube via Mike Rashid.  I came across one of his chest workouts one day and decided to try it.  It's basically super high reps on lower weights, work up to heavy, rep till failure and then lower the weight and rep till failure.
With this set up I've bumped my flat bench 275 from 4-6 reps to today's 10 reps, followed with 315 for 4.  There is a lot of heavy work in this program and pretty much always to failure.  The point is to get as much blood and nutrients into your muscles as possible (pumped)  and still do heavy work.  Below is todays' workout.  While I still want to hit 405, right now I'm focusing on getting as big as possible before Jan when the real work comes and contest prep begins.

Flat BB:
 135x20
 135x20
 225x12
 275x10
 315x4
 225x15

 Incline BB:
 225x4
 245x5
 275x1
 225x8
 135x12

 DB slight incline fly:
 50x12
 70x10
 50x6---changed form at this point...another guys was working in and on the upward motion twisted the DB's so the bottoms touched, holy he77 feels like a completely different movement, I can really feel it in the middle lower part of my chest.
 50x4
 50x6

 Machine Fly:
 255x6
 225x6
 180x11
 150x16
 125x30
Title: Re: The Road to 405
Post by: Bando on November 18, 2013, 04:09:45 PM
welcome back 8)
Title: Re: The Road to 405
Post by: FLEX on November 18, 2013, 04:12:56 PM
Mirin bench numbers...315 x 4.....oh lawd....that must feel good.
Title: Re: The Road to 405
Post by: Get-n-fit on November 18, 2013, 04:36:46 PM
Thanks guys....never really took a break, just had to quit a few exercises until I figured out what was killing my shoulder.
Although I was benching higher a few months ago, my reps are much cleaner and stronger now.
Title: Re: The Road to 405
Post by: FLEX on December 10, 2013, 08:58:47 PM
Bump!
Title: Re: The Road to 405
Post by: Get-n-fit on December 11, 2013, 09:27:41 AM
lol,  still working on it
Been focusing on hitting higher reps at heavy weights.
Here's this weeks chest day.
I wanted to hit more reps at 335 so I only doubled at 315.

I had to take a short break from constantly lifting heavy, so for the past 2 months I'm going pretty heavy with high reps (last week hit 315 for 6 reps)
 
Chest day:
 BB Flat:
 135x20
 135x20
 225x6
 315x2
 335x2
 275x10--was happy to press this after 335
 225x14

 BB Incline: (decided to try 21's for a change-went a bit too heavy on 3rd set)
 135-21's
 155-21s
 185-14 ( failed on full rom..d'oh)
 135-21's

 Machine Fly:
 135x20
 165x16
 195x16
 195x16
 240x8

 DB Incline BP:
 60x10
 80x10
 100x2

 DB incline Fly:
 45x10




21's are a bitch!!!  the partial seem easy as fuark and then when I hit full ROM it felt like my chest was going to explode.  When my hands come together on machine flyes my chest was cramping it was flexing so hard.  Felt good. I'm going to finish out this year with heavy weight/high reps and then get back to lifting heavy in Jan.


Also- had to quit DB flyes, they are just murder on my shoulders and it was affecting my lifts (and life in general, but the lifts are all that matter, lol) So instead of Flys I'm doing Db presses.  I did one light set of flyes at the end and immediately felt it in my shoudlers and quit.
Title: Re: The Road to 405
Post by: FLEX on December 11, 2013, 09:30:51 AM
Solid benching man.

Mad jelly.
Title: Re: The Road to 405
Post by: Get-n-fit on December 11, 2013, 09:32:08 AM
Solid benching man.

Mad jelly.

Thanks!  that's how I feel about your Dl's,  I'm going for 500 next week, wish I could rep it like you though.
Title: Re: The Road to 405
Post by: Get-n-fit on December 16, 2013, 02:16:06 PM
Chest day!!!!!

 and my bum training partner couldn't make it, he must have actually had work to do since he missed chest day...he normally skips leg day

 BB Bench:
 135x20
 135x20
 225x12
 274x4
 315x8
 276x6
 225x10

 BB Incline:
 135x16
 185x8
 225x6
 245x3
 275x5
 135x16

 DB Incline BP:
 65x10
 80x6
 85x6

 Machine Fly:
 135x16
 165x12
 195x12
 195x6
 240x14 (got extra reps bc I was spotting a buddy so I had a long break)
 120x30

 Had a great solo workout- busted out 315 x8 on flat and 275x5 on incline, happy happy happy
Title: Re: The Road to 405
Post by: FLEX on December 16, 2013, 09:09:25 PM
315 x 8.....

In my dreams.....

Title: Re: The Road to 405
Post by: Get-n-fit on December 23, 2013, 02:09:15 PM
Chest day- and possibly last workout of the year.  Going on vacation for 2 weeks, will try to hit  the gym at Ft Bragg, but it all depends on how things go.

Started with Incline BB Bench for a chance:
135x16
135x16
225x8
274x4
315x3
225x8


Flat BB:
135x10
225x10
275x6
315x3 (killed a lot of strength on incline)
225x12

DB incline:
65x12
85x10
105x8

Machine Fly:
120x20
160x10
200x10
280x3
120x16
120x16

Good work out.  Wanted to keep going bc I won't be able to hit chest for 2 weeks, but had to get back in the office.
Title: Re: The Road to 405
Post by: Get-n-fit on March 17, 2014, 02:13:53 PM
OK, been slacking here, haven't really been tracking my progress, just increasing weekly and playing it by ear.  Right now though I am working a 5x5 for chest and really focusing on chest so I'll try to keep this up to date more. Mondays I focus on Flat bench work and Thursdays incline.
I'll leave my warm up set out of the equation here.

Flat BB:
285x5x5 (all pause reps..hold for 1 or 2 seconds on my chest before pressing)

DB press (I do an ever so slight incline with DB bc it feels better)
100x12
110x10
120x7

Cable Flys:
60x12 / 30x24
80x10 / 40x20
100x8 / 50x16

Hammer strength-wide chest
PWO
1800x12
270x8
360x6
180x16

ridiculous pump afterward, feeling great.

Contemplating either 290 or 295 for 5x5 next week.....most likely 295  :D

Title: Re: The Road to 405
Post by: FLEX on March 18, 2014, 09:43:16 AM
Solid work man; that's great.
Title: Re: The Road to 405
Post by: Get-n-fit on March 20, 2014, 02:40:56 PM
Thanks FLEX, I appreciate the support!!


Incline Chest day!

BB Incline Bench
255x5x5- all 2 seconds pause reps.  Fairly easy, 265 next week.
Strength is definitely going up, 2 weeks ago we did 275x5(sets) and I could only move 2 reps, this week 255 felt great.

Did some other supplemental exercises, cable flyes, incline hammer strength....worked up to 4 plates for 8 reps. All this work is just icing on the cake after 5x5. 

Title: Re: The Road to 405
Post by: Get-n-fit on March 24, 2014, 02:18:39 PM
Chest day- great day!!

Flat BB:
300x5x5-  all pause reps,  felt great

Slight incline DB:
100x12
110x10
120x10

Cable flys:
60x12 / 40x24
70x10 / 50x20
80x8 / 60x16 (ouch!!!...burnin like a mother)

Wide grip hammer strength (PWO)
180x16
270x8
360x8
270x8
270x8 / 180x12 / 90x16

Great workout, big pump, looking forward to chest day #2 on thurs!

Title: Re: The Road to 405
Post by: sakustoms on March 24, 2014, 02:22:01 PM
Chest day- great day!!

Flat BB:
300x5x5-  all pause reps,  felt great

Slight incline DB:
100x12
110x10
120x10

Cable flys:
60x12 / 40x24
70x10 / 50x20
80x8 / 60x16 (ouch!!!...burnin like a mother)

Wide grip hammer strength (PWO)
180x16
270x8
360x8
270x8
270x8 / 180x12 / 90x16

Great workout, big pump, looking forward to chest day #2 on thurs!

Damn. Great workout.  8)
Title: Re: The Road to 405
Post by: Bando on March 24, 2014, 03:06:26 PM

Slight incline DB:

120x10


Damn!
Title: Re: The Road to 405
Post by: Get-n-fit on March 27, 2014, 02:46:31 PM
Incline BB bench :
265x5x5-  pause reps

Incline DB (notch higher that Mondays slight  incline)
100x10
110x8
120x6-funny how one notch makes the weights so much heavier!


cable fly- low to high movement
40x16
50x12
60x8


also worked a little bi's and some pull overs.  All in all great workout,  was happy to get 265 for 5x5- 270 next week!


Title: Re: The Road to 405
Post by: Get-n-fit on March 31, 2014, 02:47:56 PM
Flat bench BB:
305x5x5!!  woohooo, 310 next week!!------these were all pause reps,  it's funny how mental the game can get,  I had to force myself to pause bc I wasn't sure I'd be able to press it up again, but I was able to every time.

slight incline DB press:
110x12
120x8
120x6

hammer wide chest: (PWO)
180x16
270x12
360x8
270x12
270x12

cable flys:
60x16 / 40x16
60x16 / 40x16
60x16 / 40x16

Huge pump, weights on the bar are going up, along with the scale (slightly, however I can tighten my belt one notch, so I'm growing the right way!)

Grow baby grow!!
Title: Re: The Road to 405
Post by: Get-n-fit on April 03, 2014, 02:21:22 PM
Incline work today
todays 5x5 was rough, I think some of it had to do with my routine switch this week, I usually do back Tuesday so I have a couple days to heal before hitting chest, but my partner couldn't hit back on Tues so we did it yesterday and I could definitely feel it today.

Incline BB
270lbs x5x5-  pause reps on most, but since my back was so tight a few I just kept the bar moving.  it was heavy today, next week 275, hopefully if I follow my regular routine, it will be ok.

Hammer strength Incline (PWO)
180x12
270x8
270x8
360x6
270x8
180x12

Hammer wide chest:
180x12
270x8
270x8
270x8
360x6 / 270x8 / 180x8 / 90x12


I also did some bi work mixed in there.  Huge pump after the wide chest, felt great, numbers are still going up, weight is around 229-230lbs, the added carbs is definitely helping with the cut.
Title: Re: The Road to 405
Post by: Get-n-fit on April 07, 2014, 02:38:29 PM
Hit my goal for today!!310lb for 25 reps (sort of)!!!!! hell to the yeah!!  details below

Flat BB: 310x5x5- all pause reps, 2 second hold on chest. 315 next week!

Slight incline DB press
100x8
120x6
120x6
Funny how these are so damn heavy after flat bench work, lol

Wide chest hammer strength (PWO):
180x12
270x8
270x8
360x6--the f'in grip slide off on the left side handle and the weights came flying down, was lucky no one was hurt.  some moron put the grips on with grease so they would slide on easy.....but he didn't figure that they would slide off easy too!!!
270x8
270x8

That's if for today, for some reason todays session was really long and I was running late for work.  Another great dam workout though!!  I love seeing weight go up every week. 


Title: Re: The Road to 405
Post by: Bando on April 07, 2014, 03:56:43 PM
yes it's funny how incline pressing 120's can seem heavy ::)
Title: Re: The Road to 405
Post by: sakustoms on April 07, 2014, 07:53:14 PM
yes it's funny how incline pressing 120's can seem heavy ::)

I've never had a problem with them. Oh wait, that's cause I can't do them.  :o  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on April 10, 2014, 02:18:31 PM
Incline Day

Incline BB- I'll break the warm up and all down, just incase it helps anyone or if anyones wondering.....most likely if I ever forget....which I will. lol
warm  up looks like this--reps vary from day to day, I just go by feel
135x8- slow reps with a long hold on the bottom to really stretch the muscle
135x8
225x5
working sets: (I hold each rep on my chest and count 2 seconds, and then try to explode out of the hole)
275x5
275x5
275x5
275x5
275x5

and finally 135 x 8 or so of REALLY long bottom holds to stretch and relax.

Incline hammer strength: (PWO)
180x12- I really should skip this as it's kind of a waste of time at this point...normally this would be a warm up, but I'm pretty warmed up by this point and should start at 270.
270x8
360x6
270x8

Wide hammer strength:(PWO)
180x8 - this one I like to start light and really focus on the muscle.  I can really feel certain parts of my chest flexing throughout this motion so I like to get that feeling in my head and then move up.
270x10
360x6
360x6 / 270x6 / 180x10 / 90x12 (monster drop set)

Seated Fly machine: fairly slow reps with focus on the chest contraction-mainly wrapping up my workout and getting a little bit more pump.
120x16
160x8
240x8 / 120x16

Well, that's a pretty detailed account of my incline day,  I'll try to do the same thing Monday for Flat.

Next Thursday I'll be going for 280 for 5x5, tomorrow leg day, then I'm heading out to the Europa, yay




Title: Re: The Road to 405
Post by: BLK00TJ on April 10, 2014, 04:22:18 PM
Good work, and good info on the pauses.
Title: Re: The Road to 405
Post by: Get-n-fit on April 10, 2014, 04:38:36 PM
Good work, and good info on the pauses.

Thanks!!
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2014, 02:26:48 PM
Vid of the second set of my 315x5x5
http://youtu.be/vWNPDdYfuDA (http://youtu.be/vWNPDdYfuDA)

Flat BB chest....as you might have guessed...315x5x5

Slight incline DB-
100x8
120x6
120x4

Hammer strength wide chest-
180x8
270x8
360x8
270x8
270x8
270x8

Machine flys-
120x16----nice and slow to really flex the pecs and finish out my workout.
Title: Re: The Road to 405
Post by: jrob69 on April 15, 2014, 08:28:33 PM
Nice lift great pauses. Went up solid
Title: Re: The Road to 405
Post by: doughnutgut on April 15, 2014, 10:13:18 PM
I feel i will never make that for even 1 rep no matter how long i lift for.

Unless i put on a good 80lb in weight. And even then it wood be a dream.

Solid/10
Title: Re: The Road to 405
Post by: Bando on April 15, 2014, 10:34:58 PM
nice pauses, damn!
Title: Re: The Road to 405
Post by: Get-n-fit on April 16, 2014, 02:26:44 PM
Thanks guys!!



Well, I may change this journal a little, I was just using it to focus on chest, but since I don't have another journal here and don't want to try tracking 2 separate ones- I'll track some other lifts here also.

Shoulder day-
Great day- got 105's up last week for a couple sets, wanted 110's today and got it!
DB press:
50x16
50x8
75x6
95x4
110x4
110x4
110x3
http://youtu.be/RVlAbxLI7gU (http://youtu.be/RVlAbxLI7gU)

Bent over rear delt db rows:
30x16
40x16
50x8
60x8

Netural grip shoulder press hammer strength: PWO
180x8
270x8
360x8
450x4

Shrugs-PWO
270x24
360x16
450x8
450x8
450x8
450x8
450x8

Lateral DB raises:
30x8
35x8
40x8
40x8
40x8

Done for the day-  stupid manager of the gym complained I was yelling too loud at one point and I asked her when the gym became Planet fitness?  I'm sending an email to the owner bc the place is going downhill and turning more and more into PF. It's a Golds gym, it used to be a place for serious lifters.  A year ago the 130lb DB's disappeared, the 100lb plates disappeared and now you can't make noise?  I'm just waiting for the lunk alarm to be installed.
Title: Re: The Road to 405
Post by: Little Tim on April 16, 2014, 10:09:18 PM
If'n ya ain't grunting, ya ain't lifting heavy enough.  -Bando (paraphrased)

Title: Re: The Road to 405
Post by: Get-n-fit on April 17, 2014, 02:20:36 PM
Chest day #2

Incline BB
280x5x5....woohooo!!   Was a little worried bc my right shoulder hurts when it moves in a certain direction, however when warming up it didn't bother me at all, so I was good to go on bench.  It's  most likely just a sore lateral delt from yesterday work out.

Wide grip hammer strength-PWO
180x12
270x8
360x8
470x8
360x8
490x8
490x8
360x12

Cable flys:
60x8
60x8
80x8
80x8

Machine fly-120x12-cool down, nice and slow reps.

I think it's time to bump up my Gluc/msm,  joints are a little sore around my elbows, I work a little bi's today......very little, didn't want to push my joints any more.  Haven't been doing much direct arm work lately bc they are getting hammered indirectly anyways. 

Title: Re: The Road to 405
Post by: BLK00TJ on April 17, 2014, 05:01:59 PM
Great job on those inclines.  Moving up the weight next workout?
Title: Re: The Road to 405
Post by: Get-n-fit on April 17, 2014, 05:11:49 PM
Great job on those inclines.  Moving up the weight next workout?
285 next week, my partner's staying at 280, he wasn't able to get all his reps without a LOT of help, but I'm moving up.
Title: Re: The Road to 405
Post by: piperdown on April 17, 2014, 05:41:13 PM
Awesome job on the inclines. I need to do more of them.
Great thing about these journals is gleaning little bits of good information.
Title: Re: The Road to 405
Post by: Get-n-fit on April 18, 2014, 02:06:00 PM
Awesome job on the inclines. I need to do more of them.
Great thing about these journals is gleaning little bits of good information.

Definitely man,  I learn all kinds of stuff reading peoples journals, especially with all the different programs guys run, good stuff.
Title: Re: The Road to 405
Post by: Get-n-fit on April 18, 2014, 02:18:05 PM
Leg day
Been starting with hak squats for warm up- nothing worthwhile to record-just a warm up.

Squats:
One of my buddy's told us a new thing he did yesterday so we gave it a try today. For the working sets its 2 sets, 8 reps each with each stance variance so
Very Narrow stance-225x8
Normal Stance-225x8
Sumo Wide stance-225x8
and repeat
Very Narrow stance-225x8
Normal Stance-225x8
Sumo Wide stance-225x8


I did mine different than he did it, he did both sets of each stance together ....narrow narrow...normal normal.. sumo, sumo
I can't remember the last time I did a Narrow stance---my Vastus Medialis was burning!!
Never tried Sumo before, that's a very different feeling and definitely felt it in my Adductors. 
Unfortunately, by set 5, my lower back tightened up and set 6 was a real bitch.  I always have lower back problems when I kill DL day though.  This coming week I may skip deads or just go easy, low volume and low intensity.

Leg extensions
180x8
225x10
255x10
255x10

Donkey calf raises-
been trying a different form with these and bending my knees, instead of locking them out,  I feel like I get a better flex in my calf that way, I also alternate my foot positions between, straight, inward and outward toes.
400x20x5

did one set of lying leg curls with only 130lbs but my right glute has been bothering me for several weeks and still is, so I didn't do any more. 

Title: Re: The Road to 405
Post by: Get-n-fit on April 21, 2014, 02:16:07 PM
Chest day:
Flat BB:
320x5x5-  my elbows are really feeling it now.  Was happy to pull this off though.

Slight incline DB:
100x8
120x8
120x4 (bad set up, somehow I was just a little crooked in my legs and I cramped in my hip right away)

High-low Cable flys:
40x20
60x16
60x16
80x16

Machine flys:
120x8x3

Huge pump, hit my numbers, overall happy, but my elbows are starting to really feel it.



Title: Re: The Road to 405
Post by: BLK00TJ on April 21, 2014, 02:46:59 PM
Amazing work.  Good job on that 320!
Title: Re: The Road to 405
Post by: Get-n-fit on April 22, 2014, 02:14:56 PM
oh Lord I'm getting tired,  pretty sure I'm going to deload next week, especially so my elbows can heal a little....and my lower back.  I went really lite...light...hmm....on Dl's and my lower back tightened up on 225, so definitely time for a break.

BOR BB Rows:
135x16
225x16
315x12
345x8 (that's some heavy ass weight)
225x12

DL's:
135x8
225x8
315x6 - phuck it...lower backs hurting I'm done here.


Cable wide grip pull downs- I love these after DL's bc they help stretch my back out again.
180x16
210x10
225x10
250x10/200x10/150x10/100x16 (super drop set, rest is for the weak!!)

What's funny is what really hurts after the 250 are the callouses on my hands bc I don't use straps here so they get squashed in half and start hurting like a bitch and by the time the super drop set is done my forearms are screaming)

Facepulls---IDK what weight....I hate these things, never cared for them, did 2 sets and moved on.

Seated bilateral row-
180x8x3-  just went light and took it easy here, lower back was still tense and I was drained today.  Been  hitting it really hard 5 days a week for the past 7 weeks, I think my CNS it aching for a break.
Title: Re: The Road to 405
Post by: BLK00TJ on April 22, 2014, 04:06:11 PM
345 BORs!  You are right.  That is some really heavy ass weight!
Title: Re: The Road to 405
Post by: Get-n-fit on April 22, 2014, 04:19:34 PM
345 BORs!  You are right.  That is some really heavy ass weight!

That's probably why my lower back tightened up so quick. I do them Pendlay style, bent way over so I'm working my lats and not standing up leveraging the weight, but I puts a lot of stain on my lower back to hold that position
Title: Re: The Road to 405
Post by: piperdown on April 22, 2014, 04:35:07 PM
Pounding out some serious weight!
Throwing in a deload every once in a while is a good thing.

Tried those sumo's you talked about.  Woof! Felt way different than conventional but in a good way. I'm going to keep using them for a while.
Title: Re: The Road to 405
Post by: Get-n-fit on April 22, 2014, 04:45:21 PM
Pounding out some serious weight!
Throwing in a deload every once in a while is a good thing.

Tried those sumo's you talked about.  Woof! Felt way different than conventional but in a good way. I'm going to keep using them for a while.

Awesome man,  I'm still getting used to them too. I think in the end it'll pay off to add some serious plates on the bar.
Title: Re: The Road to 405
Post by: Get-n-fit on April 23, 2014, 02:07:05 PM
Shoulder day:
Went fairly easy today since my right shoulder has been acting up.  I'm dropping chest tomorrow and hitting arms and hoping that will help my shoulder out a little.
BB OHP:
135x8
185x6
225x2
225x2
155x8

Rear delt rows:
30x16
35x16
40x16
45x16
50x16

Shrugs (PWO)
270x24
360x16
450x8x5
270x24

DB laterals:
25x8
30x8
35x8
40x8
45x8

My shoulder pain is really odd, I can only feel it when I move a certain way. Didn't feel it at all during my shoulder workout, but I also limited my presses to just one exercise purposefully. 
Title: Re: The Road to 405
Post by: Get-n-fit on April 24, 2014, 03:39:44 PM
In an effort in conserving my shoulder and allowing it to heal I switch from chest day numero dos to arm day.  Nothing but arms, it's always a fun workout and good way to lay off my shoulders.

BB Curls (in the squat rack....suck it!)
barx8x2
65x8
85x8
105x8
125x8
135x4
85x24 (partner did 12 so I had to beat him and rub it in a little, lol)

CGBP
135x8
135x8
225x8
275x4
315x4

seated plate loaded preacher curl:
45x8
90x8
115x8

standing cable tri ext:
30x24
60x12
90x8
110x8

Alt DB curls:
40x8
45x8
50x8

Lying tri pullovers (PWO):
50x16
70x8
80x8
Title: Re: The Road to 405
Post by: doughnutgut on April 24, 2014, 04:40:21 PM
When your lifting that kind of weight. You can curl where da fuq you want GnF.
Title: Re: The Road to 405
Post by: Get-n-fit on April 24, 2014, 04:53:50 PM
When your lifting that kind of weight. You can curl where da fuq you want GnF.

lol, thanks
Title: Re: The Road to 405
Post by: sakustoms on April 24, 2014, 08:14:41 PM
In an effort in conserving my shoulder and allowing it to heal I switch from chest day numero dos to arm day.  Nothing but arms, it's always a fun workout and good way to lay off my shoulders.


CGBP
135x8
135x8
225x8
275x4
315x4



Damn, just damn....  :rockon:
Title: Re: The Road to 405
Post by: Get-n-fit on April 25, 2014, 03:41:29 PM
Thanks sakustoms!

Leg day:
Went light today since my lower back has been getting tight real quickly.

Squats:
warm up-135x16x2
Narrow stance:255x8x2
Regular stance: 315x8x2
Sumo Stance: 225x8
                     255x8
my partner was late and behind in sets so I did a few more narrow at light weight bc I am really liking them
Narrow stance-225x8x4

10 sets all together, what sucks is my legs felt great, it's my lower back that's holding me back.  I'll be taking the next week off DL's and letting my lower back heal a little more bc I really want to hit my legs more.

Leg Extentions:
180x16
255x12x3


Donkey calf raise:
400x20x6


My glute is feeling a lot better now, so next week I'll start putting ham string work back into my routine.



Title: Re: The Road to 405
Post by: sakustoms on April 25, 2014, 05:02:49 PM
Those are some damn good squats. I wish I could do that weight even for 1.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on April 28, 2014, 02:38:55 PM
^^^Thanks sakustoms!

Monday=int'l Chest day!

Flat bench-325x5x5....holy crap sets 4 and 5 were heavy as hell.  Will probably stick here next week since there's no available micro plates.

Slight incline DBL
100x8
120x6
120x6

high-low cable fly's:
60x16
80x8
90x8 

Hammer strength wide grip (PWO):
180x12
270x8
360x6
270x8
270x8/180x8/90x16

Great workout,  right shoulder is a little sore, that combined with my lower back tightening up easily = a  fairly light week on all other lifts this week. 


Title: Re: The Road to 405
Post by: BLK00TJ on April 28, 2014, 10:30:09 PM

Flat bench-325x5x5....holy crap sets 4 and 5 were heavy as hell. 

I think all 5 sets would be heavy as hell for most folks.  That's awesome lifting there!
Title: Re: The Road to 405
Post by: sakustoms on April 29, 2014, 07:21:17 AM

Flat bench-325x5x5....holy crap sets 4 and 5 were heavy as hell. 

I think all 5 sets would be heavy as hell for most folks.  That's awesome lifting there!

X2 That weight would probably crush me. Maybe one day.
Title: Re: The Road to 405
Post by: Get-n-fit on April 29, 2014, 10:17:48 AM
Thanks Guys!!

I think I've screwed up my shoulder though...uuggggg, only 2 weeks of my program left.  I think I'll switch up the last 2 weeks and work on max lifts instead of the 5x5.  Lifting heavy with high reps is a killer on my shoulder and I think dropping the reps back down will help finish out strong before starting another program.
Title: Re: The Road to 405
Post by: sakustoms on April 29, 2014, 01:46:21 PM
Thanks Guys!!

I think I've screwed up my shoulder though...uuggggg, only 2 weeks of my program left.  I think I'll switch up the last 2 weeks and work on max lifts instead of the 5x5.  Lifting heavy with high reps is a killer on my shoulder and I think dropping the reps back down will help finish out strong before starting another program.

My program is sorta up in the air now since I'm taking a break from 531. For deads last week I was just doing sets of singles to see how much I could pull. Not sure where I'm going from there now.

But dropping the high rep heavy sets is probably a good idea to give your shoulder a break.
Title: Re: The Road to 405
Post by: Get-n-fit on April 29, 2014, 05:46:39 PM
Back Day:
BOR:
135x16
185x8
225x8
225x8
225x8
135x16
back stared tightening up so I didn't go any heavier than 225 today

Wide grip pull downs:
120x16
200x8
220x8
250x6/200x6/150x8/100x8

Narrow-wide rows:
180x8

Done with weights for today, lower back was really tight already,  going easier on weights this weeks.
Had plenty of time left so-cardio...there I said it...the "C" word.
30 minutes on stair climber
Title: Re: The Road to 405
Post by: Bando on April 29, 2014, 10:46:03 PM

30 minutes on stair climber

yuck. probably my least favorite thing in the gym.
Title: Re: The Road to 405
Post by: sakustoms on April 30, 2014, 06:53:19 AM

30 minutes on stair climber

yuck. probably my least favorite thing in the gym.

"Cardio" - avoid at all costs.  ::)  I hate doing any of those machines.
Title: Re: The Road to 405
Post by: Get-n-fit on April 30, 2014, 11:40:59 AM
shoulder day today...NOPE
Cardio again, MAYBE some shrugs, my right shoulder is still hurting


ok...did 30 minutes of the "C" word..same as yesterday,  had plenty of time left sooooo

Shurgs:
270x24
360x12
450x8x5

Rear delt DB rows:
25x8
30x8
35x8
40x8
45x8
50x8

Lateral DB rows:
25x8
30x8
35x8
40x8
35x8

short weight session, but it felt good to hit shoulders a little.  Still contemplating tomorrows workout while letting my shoulder heal.
Title: Re: The Road to 405
Post by: sakustoms on April 30, 2014, 02:23:43 PM
shoulder day today...NOPE
Cardio again, MAYBE some shrugs, my right shoulder is still hurting


ok...did 30 minutes of the "C" word..same as yesterday,  had plenty of time left sooooo

Shurgs:
270x24
360x12
450x8x5


Rear delt DB rows:
25x8
30x8
35x8
40x8
45x8
50x8

Lateral DB rows:
25x8
30x8
35x8
40x8
35x8

short weight session, but it felt good to hit shoulders a little.  Still contemplating tomorrows workout while letting my shoulder heal.

Bum shoulder and still moving serious weight.  :thumbsup:

Those shrugs - damn
Title: Re: The Road to 405
Post by: Get-n-fit on April 30, 2014, 02:39:58 PM
Bum shoulder and still moving serious weight.  :thumbsup:

Those shrugs - damn

Thanks Boss!
Title: Re: The Road to 405
Post by: Get-n-fit on May 01, 2014, 02:45:00 PM
Hit the stair climber again for 30 min then a little bit of light chest work

Incline BB:
135x8
135x8
225x5
275x3
295x1
I didn't want to push my shoulder too hard, but I can definitely feel the benefits of the 5x5 program since the 295 went up as easily as 225.  I had to force myself to stop there

Incline DB:
100x8
100x8
100x8

Incline Hammer Strength (PWO):
180x8
270x8
310x8
360x8

it was a nice quick chest work out, my partner is still out of town so I moved fairly quickly.   Shoulder feels good right now, so I think the rest is paying off.
Title: Re: The Road to 405
Post by: Get-n-fit on May 02, 2014, 02:32:39 PM
Leg day-
well, sticking with the previous 3 days, I started off with 15 minutes of stair climbing, as it turns out,  the stair climber prior to legs is not the best of ideas.

Squats:
135x8
135x8

Narrow stance:
225x8
275x8

Sumo Stance:
275x8
275x8

Normal Stance:
315x6
315x6  -these were fairly heavy today- possible from 4 days of 30 min sessions on the stair climber, oh well.

Donkey Calf raises:
400x16x5

Leg extensions:
180x8
225x8
250x8
250x8
250x8

I didn't want to push it too much with leg extension,  I have a bruise healing on my left outer quad, I'm fairly certain I know what it's from, but it has a long shape to it, so I didn't want to risk it being a tear and making it any worse.  It showed up Tuesday and has healed up really quickly so I don't think it's anything serious and am fairly certain it's from my bike ride.  ::)
Title: Re: The Road to 405
Post by: sakustoms on May 02, 2014, 07:48:29 PM
Damn, you're idea of taking it easy is way more than my normal workout.  :o

Lesson learned, no stair climber before squats.  ;)
Title: Re: The Road to 405
Post by: Get-n-fit on May 05, 2014, 02:46:19 PM
Chest Day:
switching it up due to shoulder issues discussed in previous posts.

Flat BB:
135x8x2
225x4
315x1
335x1
365x1
370x1 (stuck on the bottom for a second, but once it moved the weight flew up.  Guess I'll be doing some more work on the bottom)
315x6

My BIGGEST downfall with heavy lifts I always my first rep, this especially sucks when doing max lifts.  For some reason I just can't get the weight down on my chest fast enough and expend a lot of energy on the negative portion of the lift.

Wide chest hammer strength (PWO):
180x8
270x8
360x8
360x8

High low cable flys:
50x8
60x8
80x8

Machine flys:
120x8
180x8
220x8
270x8
300x8 (this used to be tough, especially the rep,s but moved easily today, really wanted to keep going but due for the sake of time couldn't)....300 is the entire stack so I would have had to keep doing sets at that weight


Great workout, my shoulder feels great now, was semi worried about it after the previous weeks.

Title: Re: The Road to 405
Post by: piperdown on May 05, 2014, 08:13:42 PM
^^^^ glad the shoulder is feeling better! Those kind of things can get into your head.
Title: Re: The Road to 405
Post by: BLK00TJ on May 05, 2014, 08:36:20 PM
Outstanding work!
Title: Re: The Road to 405
Post by: Get-n-fit on May 06, 2014, 08:48:38 AM
Outstanding work!
^^^^ glad the shoulder is feeling better! Those kind of things can get into your head.


Thanks Guys!  A week of light work really helped my shoulder heal,  I think a lot of the contributing problem was the high rep high weight bench work twice a week in combination with real heavy DB shoulder presses.  Lesson learned, focus on one or the other in the future, not both simultaneously.
Title: Re: The Road to 405
Post by: Get-n-fit on May 06, 2014, 08:50:08 AM
<---FINALLY NO LONGER A NEWBIE MEMBER!
Title: Re: The Road to 405
Post by: piperdown on May 06, 2014, 09:01:34 AM
<---FINALLY NO LONGER A NEWBIE MEMBER!


^^^ lol
Title: Re: The Road to 405
Post by: Get-n-fit on May 06, 2014, 09:42:51 AM
<---FINALLY NO LONGER A NEWBIE MEMBER!


^^^ lol

YEAH, it's pretty stupid and meaningless, but nice not to see that under my name.
Title: Re: The Road to 405
Post by: Get-n-fit on May 06, 2014, 02:22:32 PM
Back day:
30 minute stair climber
Wide Grip pull downs:
120x8
160x8
200x8
250x4
250x4
250x4/200x6/150x8/100x12--great pump!

BOR:
135x8
185x8
225x8
315x8
225x8

Sumo DL:
135x8
225x4
315x1
405x1/465x1/485x1

As you can see I did very low reps on DL purposely,  trying to keep my lower back from tightening up which happens quickly at high reps.  Also, I've found if my lower back tightens up today it will immediately tighten up on Friday during squats.  Will stick with low reps for a while.
Title: Re: The Road to 405
Post by: sakustoms on May 06, 2014, 07:19:48 PM
Nice job. I'd stick with low reps if I was DL'ing those weights.  8)
Title: Re: The Road to 405
Post by: piperdown on May 07, 2014, 07:39:45 AM
I'd just like to imagine DL'ing those weights  :(

That sumo is different. Did a few yesterday. Going to take a while to get the form rhythm down.
How are you liking them?
Any noticeable difference in back tightness from sumo to conventional?
Title: Re: The Road to 405
Post by: Get-n-fit on May 07, 2014, 08:35:55 AM
I'd just like to imagine DL'ing those weights  :(

That sumo is different. Did a few yesterday. Going to take a while to get the form rhythm down.
How are you liking them?I really like them, I feel much stronger in the sumo stance, I've only been doing them a few weeks and am still getting he stance down, especially the width of my stance, but it's coming along nicely
Any noticeable difference in back tightness from sumo to conventional? yes,  I feel like I get a lot more leg drive in this stance which translates to less strain on my lower back.  I also feel a little more tension in my traps, which I like bc I love working traps!

Title: Re: The Road to 405
Post by: Get-n-fit on May 07, 2014, 02:13:40 PM
30 minutes stair climber, easier level than yesterday, my legs were tired.

Shoulders-
DB Press:
50x8
70x8
90x8
105x6

Rear delt DB rows:
30x16
40x8
45x8
50x8
60x4

DB Laterals:
25x8
30x8
35x8
40x8
40x8

Shrugs:
270x16
360x8
450x8
450x8
450x8
450x8
450x8

Shrugs and lateral were super set for the sake of time.
Shoulders felt great, still taking it easy on DB press moves to save my shoulders and avoid pain.




Title: Re: The Road to 405
Post by: Get-n-fit on May 08, 2014, 02:43:20 PM
30 min on tread mill....intervals

Incline work:
Incline BB:
135x8
135x8
225x4
275x1
315x1
325x1-let the PR's begin
335x1
345x1!!!

Wow....5x5 f'in works great!!!   This is my first run of that program and it really paid off.  My previous PR on incline was a very rough 315.  Now 315 goes up fairly easily and my PR jumped 30lbs, hells to the yeah!!

Incline Hammer strength PWO
180x8
270x8
360x4...OK so doing max work on incline bench really saps energy..this shit was heavy
270x8
270x8

Machine flys-the machine I usually use was out of order, for some reason this one feels a lot heavier.
120x8
190x6
255x4
130x8....very slow with long pauses on max contraction.

That's it for today, feels great to hit some new max pr's on incline.
Title: Re: The Road to 405
Post by: piperdown on May 08, 2014, 02:49:50 PM
Sweet pr!

I had good gains on 5x5 too. Might switch up next fall and run a 12 week cycle again.
Title: Re: The Road to 405
Post by: BLK00TJ on May 08, 2014, 03:01:16 PM
Now you gone and done it.  Now I'm thinking of 5x5 again. :o

Great job on the PR!
Title: Re: The Road to 405
Post by: sakustoms on May 08, 2014, 07:31:16 PM
Awesome job on the PRs. You'll hit 405 in no time. I am super jelly. I'd be thrilled to hit 300 on the flat bench.
Title: Re: The Road to 405
Post by: Get-n-fit on May 09, 2014, 01:51:57 PM
Thanks guys!!


Leg day
no cardio

Squats:
warm up-135x8x2
Narrow stance:
275x8
295x8
Normal Stance:
315x8
335x8
Sumo stance:
275x8
295x8

Leg extensions:
150x8
225x8
250x8x3

Abductor:
70x16
90x16
110x12

Adductor:
70x16
90x16
110x12

Donkey calf raise:
400x20
only one set, my calves are pretty worn after yesterdays run.

Title: Re: The Road to 405
Post by: Get-n-fit on May 12, 2014, 02:15:59 PM
15 minute on tread mill

Chest day:
Flat BB:
135x8
135x8
225x4
315x3
365x3
365x3
225x12

Wide grip hammer strength: PWO
180x8
270x8
360x8
360x8
270x8
270x8
270x8
270x8
270x16
Hammer strength was just feeling so dam good and I get a huge pump from it, I did a lot of sets and would like to have kept going...but work.

Machine flys:
150x8
240x8
300x8
195x8


Another great day,  chest feels great now, no shoulder problems, so life is good.
Title: Re: The Road to 405
Post by: Bando on May 12, 2014, 03:39:19 PM


Chest day:
Flat BB:

365x3
365x3




when will it be mine turn?  :-[
Title: Re: The Road to 405
Post by: Get-n-fit on May 12, 2014, 03:53:20 PM


when will it be mine turn?  :-[

That's what I say when I see you guys' DL #'s!
Title: Re: The Road to 405
Post by: sakustoms on May 12, 2014, 07:56:08 PM


Chest day:
Flat BB:

365x3
365x3





when will it be mine turn?  :-[


(http://i0.kym-cdn.com/entries/icons/original/000/009/363/355sec.jpg)

I am right there with you. I just want to break into the 300 club.  :beerchug:
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2014, 10:01:20 AM
Snapped a few pics last night, nothing impressive,  I have no idea how to pose and the lighting is not very complimentary, oh well.  This is my current status, beginning to cut now, want to drop about 40lbs, but I have an eternal struggle between lifting heavy and getting lean so we'll see how it goes.
(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/e2e5b4cf-4108-4d7c-ab57-a63415b407c9.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/e2e5b4cf-4108-4d7c-ab57-a63415b407c9.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/11afb3be-efdc-465d-894d-49d06ab3792a.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/11afb3be-efdc-465d-894d-49d06ab3792a.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/1c706d87-7d0b-44f7-9f61-cf957f49ff2e.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/1c706d87-7d0b-44f7-9f61-cf957f49ff2e.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/182da3cc-6ddf-4ded-806f-7b8d9360f8fc.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/182da3cc-6ddf-4ded-806f-7b8d9360f8fc.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/4117dea4-e1ff-490b-8954-2300cdbe7202.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/4117dea4-e1ff-490b-8954-2300cdbe7202.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/f775bffc-72e2-4784-80b9-3d5c4749661b.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/f775bffc-72e2-4784-80b9-3d5c4749661b.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/d73a791f-9ddc-408b-b522-b3fb50b6fc0b.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/d73a791f-9ddc-408b-b522-b3fb50b6fc0b.jpg.html)
Title: Re: The Road to 405
Post by: sakustoms on May 13, 2014, 10:03:18 AM
Looking big and strong. Especially admiring those wheels.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2014, 10:13:13 AM
Looking big and strong. Especially admiring those wheels.  8)

Thanks Eric!!

I'm really happy with how my legs are coming along, also with my shoulders and traps.  My chest has ALWAYS sucked, I just carry a tone of fat under my arm pits and around my chest; that's one of the main reasons I want to cut.  I would love to have my chest pop more and get rid of the fat in the area.
Title: Re: The Road to 405
Post by: piperdown on May 13, 2014, 10:21:55 AM
40lbs? Is that accurate or just a guesstimate?
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2014, 10:37:09 AM
40lbs? Is that accurate or just a guesstimate?

I'm sitting at 235lbs now, so 40 would bring me to 195 and I think I'll looks a lot better around 200, won't know for sure until I'm there and then we'll see how things stand.
Title: Re: The Road to 405
Post by: AlexanderOmand on May 13, 2014, 10:43:07 AM
It just dawns on me now, that we're the same height, and I'm only 7lbs heavier than you.  Yet you look bigger, thicker, and heavier than I do.  Must be the Tan.

I've got to convince the Missus to take some pics of me and get a real assessment.
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2014, 10:52:59 AM
It just dawns on me now, that we're the same height, and I'm only 7lbs heavier than me.  Yet you look bigger, thicker, and heavier than I do.  Must be the Tan.

I've got to convince the Missus to take some pics of me and get a real assessment.


Dam, I wish my bi's popped like yours at this weights. I didn't realize how close our stats were...now I'm curious about your lifts, going to reread your journal. A tan makes a big difference, I've been trying to get sun on my legs, but always forget to lay on my stomach to tan the back of my legs. 


Oh and thank god you changed your Sig, every time I glanced at it I read "I'm pulling out"  lol
Title: Re: The Road to 405
Post by: AlexanderOmand on May 13, 2014, 11:08:22 AM
Our squats are probably close. You out bench me by a 70lbs.  I out Deadyou by 100lbs. 

In other words, on a Platform, we'd be competing directly against each other, and it would be damn close.





Not so subtle HINT.
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2014, 11:15:16 AM
Our squats are probably close. You out bench me by a 70lbs.  I out Deadyou by 100lbs. 

In other words, on a Platform, we'd be competing directly against each other, and it would be damn close.





Not so subtle HINT.


hmmmm...tempting...and I do have a lot of vacation time I need to burn
Title: Re: The Road to 405
Post by: BLK00TJ on May 13, 2014, 11:17:10 AM
Lookin' swole GnF!  You have a great base that when uncovered will make you look even bigger.
Title: Re: The Road to 405
Post by: AlexanderOmand on May 13, 2014, 11:53:31 AM
Not so subtle HINT.

hmmmm...tempting...and I do have a lot of vacation time I need to burn

Here, let me get that link for you.

http://www.revolutionpowerlifting.com/oe85.php (http://www.revolutionpowerlifting.com/oe85.php)
August 9th.  Come out and play with the rest of the big boys. 
And Bando.
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2014, 11:55:29 AM
Not so subtle HINT.

hmmmm...tempting...and I do have a lot of vacation time I need to burn

Here, let me get that link for you.

[url]http://www.revolutionpowerlifting.com/oe85.php[/url] ([url]http://www.revolutionpowerlifting.com/oe85.php[/url])
August 24th.  Come out and play with the rest of the big boys. 
And Bando.


LMAO
Title: Re: The Road to 405
Post by: BLK00TJ on May 13, 2014, 12:06:58 PM
You guys are doing an meet on the 9th AND 24th?  Crazy folks you are.
Title: Re: The Road to 405
Post by: AlexanderOmand on May 13, 2014, 12:30:17 PM
You guys are doing an meet on the 9th AND 24th?  Crazy folks you are.
My Mistake.  It's the 9th.

The 24th is the Southern Mass Blast (http://www.southernmassblast.com) that I'm putting on.
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2014, 02:21:33 PM
back day...should have taken bank pics after this!

30 min stairclimber

Close/neutral grip pull downs:
120x8
160x8
200x6
250x4
switched to ide grip pull downs for drop set:
250x8/200x8/150x8/100x8

BOR:
135x8
135x8
225x8
225x8
225x8

took it easy on BOR's bc I wanted to save my back for DL's:

Sumo DL's:
135x8
225x6
315x3
405x1
495x1-flew up pretty easy, I am really like this stance...due to time I had to quit here.

My partners college age daughter was working out semi with us...next to us and I helped her on her form with a few things so that slowed us down, but I did not mind at all.   She's very eager to learn....but doesn't want to get all like buff and stuff, lol. 
Title: Re: The Road to 405
Post by: sakustoms on May 14, 2014, 06:57:46 AM
Looking big and strong. Especially admiring those wheels.  8)

Thanks Eric!!

I'm really happy with how my legs are coming along, also with my shoulders and traps.  My chest has ALWAYS sucked, I just carry a tone of fat under my arm pits and around my chest; that's one of the main reasons I want to cut.  I would love to have my chest pop more and get rid of the fat in the area.

You look huge right now. I can only imagine you'd look even bigger if you do cut down, once the muscles and veins really start to pop. Then your legs will really show too.  :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on May 14, 2014, 02:20:53 PM

You look huge right now. I can only imagine you'd look even bigger if you do cut down, once the muscles and veins really start to pop. Then your legs will really show too.  :thumbsup:


Thanks man!  Even at this BF% I have some veins showing, so once I drop the weight, the veins will be sick!!  :)


cardio
10 min elliptical....was hitting my quads a little too much and I have leg day Friday so I stopped at 10 min
20 treadmill on level 3.  My left calf has been real sore lately so I just did a quick walk so I didn't stress it much more.

Shoulders:
OHP:
135x8
185x8
225x4
225x4   (stayed light on OHP since I have chest work tomorrow and don't want to aggravate my shoulders)

Rear Delt Rows:
30x16
40x8
45x8
50x8
60x8
65x8

DB lateral raises:
25x8
30x8
35x8
40x8
45x8
30x8

Shrugs:
270x16
450x8x5

Shrugs and DB laterals were superset for the sake of time.




Title: Re: The Road to 405
Post by: BLK00TJ on May 14, 2014, 02:33:37 PM

225x4   (stayed light on OHP since I have chest work tomorrow and don't want to aggravate my shoulders)
:rofl:





:bowdown:
Title: Re: The Road to 405
Post by: Get-n-fit on May 14, 2014, 02:37:23 PM

225x4   (stayed light on OHP since I have chest work tomorrow and don't want to aggravate my shoulders)
:rofl:





:bowdown:



D'oh....let me clear up, these are seated, my workout partner is a whiner when it comes to standing.  Standing OHP I'm only pressing 200
Title: Re: The Road to 405
Post by: sakustoms on May 14, 2014, 02:40:58 PM
Yea uh, I'm just not feeling bad for you there.  :P
Title: Re: The Road to 405
Post by: Get-n-fit on May 15, 2014, 02:56:43 PM
Since I've been "running" I decided I may as well run an actual program so I started C25k today.  Day1-done


Chest day numero 2:
Incline BB:
135x8
135x8
225x4
275x1
315x2 (was going for triples....did not make it, not happy about that, 315 was heavy today, oh well)
315x1
315x1
275x3

Hammer Strength Incline PWO:
180x8
270x8
360x4
270x8
270x8
270x8
270x8
270x8
270x8
180x8

Cable Flys:
50x16
80x8
50x16
50x16

Decent chest day, moved some good weights. Would like to have hit triples at 315 on the incline, thought I'd get it after hitting 345 max last week.
Title: Re: The Road to 405
Post by: sakustoms on May 15, 2014, 02:58:20 PM
Hell of a good chest day in my book. Nice job.

What exactly is C25K?
Title: Re: The Road to 405
Post by: Get-n-fit on May 15, 2014, 03:06:27 PM
Hell of a good chest day in my book. Nice job.

What exactly is C25K?

C25K= Couch to 5k.  It's basically interval running, the running intervals get longer and longer each week.  Today was 5min quick walk for warm up, then 60sec run, 90 sec quick walk. That continues for 20 minutes and then you end with a 5 min cool down so the whole thing is 30 minutes.  I was able to cover 2 miles today,  I really need some new shoes, my right foot went number right at 25 minutes. I pushed through the cool down anyways. 
Title: Re: The Road to 405
Post by: piperdown on May 15, 2014, 03:30:33 PM
Since I've been "running" I decided I may as well run an actual program so I started C25k today.  Day1-done


Chest day numero 2:
Incline BB:
135x8
135x8
225x4
275x1
315x2 (was going for triples....did not make it, not happy about that, 315 was heavy today, oh well)
315x1
315x1
275x3

Hammer Strength Incline PWO:
180x8
270x8
360x4
270x8
270x8
270x8
270x8
270x8
270x8
180x8

Cable Flys:
50x16
80x8
50x16
50x16

Decent chest day, moved some good weights. Would like to have hit triples at 315 on the incline, thought I'd get it after hitting 345 max last week.

I think the physicists messed with gravity this week because everything has felt heavy this week.....stupid physicists!
Title: Re: The Road to 405
Post by: Get-n-fit on May 15, 2014, 03:36:33 PM

I think the physicists messed with gravity this week because everything has felt heavy this week.....stupid physicists!
It's either that or the Jameson I drank last night.

 :o
 :P
Title: Re: The Road to 405
Post by: sakustoms on May 16, 2014, 07:01:17 AM
Hell of a good chest day in my book. Nice job.

What exactly is C25K?

C25K= Couch to 5k.  It's basically interval running, the running intervals get longer and longer each week.  Today was 5min quick walk for warm up, then 60sec run, 90 sec quick walk. That continues for 20 minutes and then you end with a 5 min cool down so the whole thing is 30 minutes.  I was able to cover 2 miles today,  I really need some new shoes, my right foot went number right at 25 minutes. I pushed through the cool down anyways.

That's pretty cool. I should look into something like this. I just decided to start running so I started out mostly walking the first day with some running mixed in.
The second day I went out and did 6 miles, mostly running. I mean, that's how you're supposed to do it, right?  :o
Title: Re: The Road to 405
Post by: Get-n-fit on May 16, 2014, 08:37:01 AM
That's pretty cool. I should look into something like this. I just decided to start running so I started out mostly walking the first day with some running mixed in.
The second day I went out and did 6 miles, mostly running. I mean, that's how you're supposed to do it, right?  :o

lol, you just started running? that's crazy to be able to run 6 miles on your second time out. 
Title: Re: The Road to 405
Post by: sakustoms on May 16, 2014, 10:10:04 AM
That's pretty cool. I should look into something like this. I just decided to start running so I started out mostly walking the first day with some running mixed in.
The second day I went out and did 6 miles, mostly running. I mean, that's how you're supposed to do it, right?  :o

lol, you just started running? that's crazy to be able to run 6 miles on your second time out.

I used to run about a year and a half ago. I quit due to wanting to gain weight. Now I need to lose some so I started running again.  ::)  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on May 16, 2014, 02:09:02 PM
Leg day:
Squats:
warm up 135x8x2
Narrow stance:
295x8
295x8
Normal stance:
345x8
345x8
Sumo Stance:
315x8
315x8

My lower back was stupid tight after this, so that's the end of my leg day.  I really wanted to run day 2 of c25k, but my back wasn't having it. Sat in the sauna for 10 minutes and called it a day.  My backs feeling fine now,  when it tightens up there's not much left in me.  I may have to invest in a belt.
Title: Re: The Road to 405
Post by: sakustoms on May 16, 2014, 02:13:48 PM
Leg day:
Squats:
warm up 135x8x2
Narrow stance:
295x8
295x8
Normal stance:
345x8
345x8
Sumo Stance:
315x8
315x8

My lower back was stupid tight after this, so that's the end of my leg day.  I really wanted to run day 2 of c25k, but my back wasn't having it. Sat in the sauna for 10 minutes and called it a day.  My backs feeling fine now,  when it tightens up there's not much left in me.  I may have to invest in a belt.

Heavy deads or squats without a belt would be the end of my back.

Jealous you have access to a sauna. I love saunas.
Title: Re: The Road to 405
Post by: Get-n-fit on May 16, 2014, 02:27:33 PM
Leg day:
Squats:
warm up 135x8x2
Narrow stance:
295x8
295x8
Normal stance:
345x8
345x8
Sumo Stance:
315x8
315x8

My lower back was stupid tight after this, so that's the end of my leg day.  I really wanted to run day 2 of c25k, but my back wasn't having it. Sat in the sauna for 10 minutes and called it a day.  My backs feeling fine now,  when it tightens up there's not much left in me.  I may have to invest in a belt.

Heavy deads or squats without a belt would be the end of my back.

Jealous you have access to a sauna. I love saunas.

I can't remember the last time I used a belt, but with all the lower back issues I've been having lately that may be changing.
Title: Re: The Road to 405
Post by: Get-n-fit on May 19, 2014, 02:21:39 PM
worn out today!   I think a major lack of sleep and very heavy drinking over the weekend got to me, also my right rotator cuff is acting up, pretty sure my sleep position aggravates it.

cardio-c25k, week1 day3.  Upped the levels, felt good.

Chest day:
Flat BB:
135x8
135x8
225x4
315x3
335x1----barely moved hopefully due to the above reasons
325x1-ditto
315x5
315x2-  on the 2nd rep my right shoulder moved out of position and the rep was f'd at that point.

Wide grip hammer strength (PWO):
180x8
270x12
360x8
270x8
270x8
270x8
270x8/180x8/90x8

Machine flys:
135x5---shoulder was really hurting so I called it a day.

got a decent pump regardless, will be moving cardio to the end of my workouts to preserve a little more energy.

Title: Re: The Road to 405
Post by: piperdown on May 19, 2014, 02:24:35 PM
Alcohol saps my strength big time anymore. Course so does lack of sleep, having boys, yard work, too much greasy food.....
Important point is you got in there and got it done.
Title: Re: The Road to 405
Post by: BLK00TJ on May 19, 2014, 03:09:46 PM
Alcohol saps my strength big time anymore. Course so does lack of sleep, having boys, yard work, too much greasy food.....
Important point is you got in there and got it done.
What he said ^

It's not easy to deal with any of that by itself and you took it all and did the work.  Babe Ruth hit a few homers hungover/drunk they say.
Title: Re: The Road to 405
Post by: Get-n-fit on May 19, 2014, 03:15:28 PM
Thanks guys!!  I'll be taking a couple melatonin pills tonight and get some better sleep.  I usually don't drink so hard,  I tried a new beer...dogfish head with 9% abv and that coupled with a few glasses of Scotch whiskey was a little much.  Oh well, onward and upward.
Title: Re: The Road to 405
Post by: Get-n-fit on May 20, 2014, 02:36:33 PM
Back day:
Wide Grip pull downs:
120x8
190x8
220x8
250x8
250x8/200x8/150x8/100x8

Bent over single arm rows with T-bar
45x16
70x8
90x12
45x16

DL-sumo stance:-since I decided to start belting up and mine hasn't made it to me, I used my buddies...first time doing belted deads
135x8
135x8
225x8--hmmmm...belt feels nice....yes, this is really too low to use a belt, but since I haven't used one I want to get the feel for it before loading up
315x3
405x3
495x1
505x1---PR baby!!
(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/f978c4bc-2ab9-4a20-8038-b0a386d7ac30.png) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/f978c4bc-2ab9-4a20-8038-b0a386d7ac30.png.html)

So feelings regarding the belt....LOVE IT!  after DL's my lower back felt great,  no pain, no spasms...and I was able to do a 30 minutes run


Cardio-c25k: week 1, day 3 complete

although my back feels great, I need a rest day between runs, back to back runs is not the best idea.
......sh*t my shins hurt
Title: Re: The Road to 405
Post by: piperdown on May 20, 2014, 02:54:19 PM
F'ck yeah on the PR!

Musta felt great and it's obvious you've recovered from the weekend binge.
Title: Re: The Road to 405
Post by: Get-n-fit on May 20, 2014, 03:09:22 PM
F'ck yeah on the PR!

Musta felt great and it's obvious you've recovered from the weekend binge.

Thanks!  Yeah, I popped 10mg of melatonin last night to help me sleep better, definitely helped.
Title: Re: The Road to 405
Post by: BLK00TJ on May 20, 2014, 08:21:38 PM

......sh*t my shins hurt
Shin splints?  I don't miss them a bit.  I had them so bad when I was in boot camp they may have been stress fractures.  Took months for them to go away.

So I guess you are converting over to the sumo?  I need to work some heavy weights before I'm sold on them.  I've only done the light, high-rep sh*t.
Title: Re: The Road to 405
Post by: BigDaddy on May 21, 2014, 11:16:24 AM

......sh*t my shins hurt
Shin splints?  I don't miss them a bit.  I had them so bad when I was in boot camp they may have been stress fractures.  Took months for them to go away.

Make sure you have good running shoes and that they are still in good shape.  I only get about 200-250 miles out of a pair of running shoes before the padding is shot.

I also try and keep my stride short.  It lessens the impact. 

Title: Re: The Road to 405
Post by: Get-n-fit on May 21, 2014, 11:39:13 AM

Make sure you have good running shoes and that they are still in good shape.  I only get about 200-250 miles out of a pair of running shoes before the padding is shot.

I also try and keep my stride short.  It lessens the impact.

Thanks man!!  I was wondering about stride length, I'm not too worried about impact right now since I'm on a treadmill and not on concrete or asphalt, however the shoes I'm wearing have maybe 25 miles on them, they are pretty new.
Title: Re: The Road to 405
Post by: Get-n-fit on May 21, 2014, 01:59:03 PM
Shoulders:
DB press:
50x8
50x8
75x8
90x8
105x2..left arm torqued back too far and screwed up my set
105x4- left arm is still off

Cable reverse flys:
?x8x3...I have no idea of these weights, they just have single digit numbers on them

Shrugs PWO:
270x24
450x8x5
Ripped a callous on my right hand and bled a little.  Rubbed dirt on it, walked it off

lateral DB flys:
25x8
30x8
35x8
40x8
40x8

Rear delt DB flys:
30x12
40x8
45x8
50x8
55x8


15 minute stair climber.

Decent workout.  My right shoulder is still hurting...anterior impingement, isn't affected by these workouts, only flat bench. 

Title: Re: The Road to 405
Post by: sakustoms on May 22, 2014, 07:10:06 AM

......sh*t my shins hurt
Shin splints?  I don't miss them a bit.  I had them so bad when I was in boot camp they may have been stress fractures.  Took months for them to go away.

Make sure you have good running shoes and that they are still in good shape.  I only get about 200-250 miles out of a pair of running shoes before the padding is shot.

I also try and keep my stride short.  It lessens the impact.

I think this may be my issue right now.

GnF -

Lots of good stuff going on in here. Nice sumo's.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on May 22, 2014, 02:49:51 PM
chest day #2
Had a lot of manual labor this morning, it's hot as all get out and I missed my lunch so the workout was a little rough. F this hot weather!

Incline BB:
135x8
135x8
225x8
275x5
275x3
275x3
228x8

Hammer strength incline:pwo
180x8
270x8
360x6
360x8/270x4/180x4/90x12

cable fly:
50x16

grrr....not a great workout,  my muscles were just sapped

week2, day 1 of c25k complete




Title: Re: The Road to 405
Post by: piperdown on May 22, 2014, 02:55:29 PM
^^^ hell of a lot more than 99% of what other people do.
Title: Re: The Road to 405
Post by: Get-n-fit on May 22, 2014, 02:57:24 PM
I also try and keep my stride short.  It lessens the impact.


Thanks a ton for this!!  I tried this today and noticed a huge difference.  No pain at all today!
Title: Re: The Road to 405
Post by: BigDaddy on May 22, 2014, 05:10:56 PM
I also try and keep my stride short.  It lessens the impact.


Thanks a ton for this!!  I tried this today and noticed a huge difference.  No pain at all today!

Nice!  Glad it worked for you! 

When I'm running for distance, my knees just barely come past my body at the start of a stride.  If I want to go faster I just speed up my steps, instead of lengthening my stride and bringing my knees further forward.

Title: Re: The Road to 405
Post by: Get-n-fit on May 23, 2014, 02:08:47 PM
Leg day...AKA...smash the hell outta PR's day!!  ;D

leg extension...not too heavy or too many working sets, just warming up and getting my quads activated
135x8
180x8
225x8
250x8
250x8

Squats:  First day with my brand spanking new belt from litinglarge.com
normal stance on all squats unless otherwise indicated
135x8
225x8
remainder of these lifts brought to you by liftinglarge.com!lol
225x2---shit, belts squashin my love below the belt when I drop low...readjust
225x1...getting closer..continued playing with belt until my fat love handles were not being sqashed to smitherines.
315x8...ok now we are getting somewhere
365x6..heck ya
385x4
405x4!!!!! previous rep..only a double
425x2....hell to the yeah!!!!  never attempted before and I got a double
As you can tell I'm f'in excited, no back pain,  I could feel a huge difference and could really focus on my quads pushing. Felt great!!

and to work the tear drop
275x8x2


Donkey Calf raises:
400x20x5


That's it for today, got some great squat work in, I'm very excited regarding squats and Dead lifts.  Now I'll really be ale to get my numbers to grow!!








Title: Re: The Road to 405
Post by: sakustoms on May 23, 2014, 02:56:23 PM
Awesome job man. Hopefully that means I will add 20lbs to my squat when my belt shows up.  ::) :jester:

Title: Re: The Road to 405
Post by: Get-n-fit on May 27, 2014, 02:35:32 PM
Awesome job man. Hopefully that means I will add 20lbs to my squat when my belt shows up.  ::) :jester:

Thanks!! Looking forward to see what you think of the belt.

Chest day:
Flat BB
135x8x2- just warm ups
225x6
275x4
315x5
315x4
315x3
Not pushing Flat too hard bc I'm hitting incline next and need something left in the tank for that

Incline BB
225x8
275x5
275x3
255x5
255x5

Wide grip hammer strength:pwo
180x12
270x8
360x8
270x12
270x10
270x10/180x8/90x16

Decent chest day, was a little worried about my shoulder but it held up great.

cardio-week 2, day 2

Title: Re: The Road to 405
Post by: sakustoms on May 27, 2014, 02:59:09 PM
Awesome job man. Hopefully that means I will add 20lbs to my squat when my belt shows up.  ::) :jester:

Thanks!! Looking forward to see what you think of the belt.

Chest day:
Flat BB
135x8x2- just warm ups
225x6
275x4
315x5
315x4
315x3
Not pushing Flat too hard bc I'm hitting incline next and need something left in the tank for that

Incline BB
225x8
275x5
275x3
255x5
255x5

Wide grip hammer strength:pwo
180x12
270x8
360x8
270x12
270x10
270x10/180x8/90x16

Decent chest day, was a little worried about my shoulder but it held up great.

cardio-week 2, day 2

Yea me too. Unfortunately someone got me sick again so not sure when I'll get to try it.  :-\
Title: Re: The Road to 405
Post by: Get-n-fit on May 28, 2014, 02:21:09 PM
Back day:
Sumo DL's:
135x8
226x6
315x3
405x3
465x1
495x1
515xfail...pulled it to my knees....going to start working rack pulls since I'm getting stuck on the top part of the pull.
465x1

BOR:
135x16
225x8
315x8
345x8
225x8

Wide grip pull downs:
120x8
195x8
245x8
300x4--that's some heavy shit!
220x8

Single arm DB rows:-haven't done these for YEARS! so I started light to figure out where my working sets are
70x8...way too light
100x8..decent
120x8...light weight baby! lol
well, next time I'll start at 100

cardio-15 min stair climber

great back day,  I could really feel my lats by the time I hit single arm rows.

oh and have I mentioned....I f'n love my lever belt!
Title: Re: The Road to 405
Post by: piperdown on May 28, 2014, 03:41:45 PM
Solid back day!
Title: Re: The Road to 405
Post by: Get-n-fit on May 29, 2014, 02:28:55 PM
Solid back day!
Thanks!...my back is a little sore today...feelsgood!


Shoulder day:
DB Press:
50x8
75x8
105x4
105x4

Rear delt DB rows:
30x16
40x8
50x8
50x8
50x8

Lateral DB raises:
25x8
30x8
35x8
40x8

Shrugs:
450x8x5

C25K-Week 2 day 3 completed, week 3  should be interesting. No more calf or shin pains now so it's getting easier.  Have to constantly focus on short strides still, but it makes a huge difference.

Weights down to about 226 now.  It's going the right direction. (Started at 238- 3 weeks ago  ::)  )

Title: Re: The Road to 405
Post by: BLK00TJ on May 29, 2014, 04:03:40 PM
Solid work GnF.  Are you going to enter a 5k?  I did one a long time ago with an ex-girlfriend and enjoyed it.  I don't think I'd enjoy it so much now.   :-[
Title: Re: The Road to 405
Post by: Get-n-fit on May 29, 2014, 04:17:22 PM
Solid work GnF.  Are you going to enter a 5k?  I did one a long time ago with an ex-girlfriend and enjoyed it.  I don't think I'd enjoy it so much now.   :-[

I do mud runs all the time, usually 1-2 month and they are all 5k's and up.  I personally don't care for straight running, I love mud runs bc of the obstacles.  My wife does 5k's about every week though.  I'm just trying to build up my cardio and drop some fat at the same time.

I tell my friends- if you ever see me running outside of the gym, try to keep up bc most likely something very large is chasing me.
Title: Re: The Road to 405
Post by: Get-n-fit on May 30, 2014, 02:37:58 PM
Leg day:
leg extension:
180x16
220x8
250x8
just a light warm up to activate the quads

Squats:
135x8...tightened the belt 1 notch...big mistake, unscrewed it and moved back a notch.
135x8
225x8
315x8
405x3
415x3
425x3
315x8

donkey calf raise:
400x16x5

SLDL:
135x16
185x8
225x8x3

great leg day, hit some decent squat numbers...numbers are growing so I'm happy!

Title: Re: The Road to 405
Post by: piperdown on May 30, 2014, 02:54:50 PM
"numbers are growing" and you losing weight.....man, that's just not fair!!  :banghead:
Title: Re: The Road to 405
Post by: Get-n-fit on June 02, 2014, 02:40:35 PM
Chest day:
Flat BB:
135x16
135x8
225x8
275x4
315x3
315x2
315x2
225x8

Wide chest hammer strength:
180x16
270x8
360x8
360x8
270x8x5

That's it for chest, my chatty nancy of a training partner wasted too much time yapping.

C25K-week 3 day 1 completed
Title: Re: The Road to 405
Post by: sakustoms on June 03, 2014, 10:36:07 AM
May just be time to get your training partner a muzzle.  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on June 03, 2014, 11:56:24 AM
May just be time to get your training partner a muzzle.  ;D

No Joke, sometimes I look forward to days he can't make it bc I can really do some ass bustin and get some real work done
Title: Re: The Road to 405
Post by: sakustoms on June 03, 2014, 02:06:10 PM
May just be time to get your training partner a muzzle.  ;D

No Joke, sometimes I look forward to days he can't make it bc I can really do some ass bustin and get some real work done

I hear ya. My son is coming home on leave from the Air Force and will be going to the gym with me for a week starting June 14th. Guaranteed I will be busting his ass.  ;)  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on June 03, 2014, 02:23:08 PM
^^^^awesome man!!!

Back day:
Sumo DL's:
135x12
135x8
225x8
315x2-not pusing it bc I want to hit RP's
405x2-^^

after last week I wanted to really hit the top portion of the pull so-
Rack Pulls-sumo stance (bar below knee level)
405x8
495x3..reset between each rep
525x1
525x1
495x3

Rack pulls felt great, gotta get used to the heavy weight bc when I get near the top I get this...."Oh dear God I think I'm about to shit my pants" feeling....and then the ...."hmmmm...did I shit my pants??" wonderment.
No worries though...all was safe today  ;D

BB BOR's:
135x16
225x8
275x8
...cutting short due to time

Very quick...Wide grip pull down:
120x16
200x8
250x8
250x8/200x6/150x8/100x8

C25K week 3 day 2 completed

had a great workout, even though it felt short, but I spent extra time in the power rack, could have spent all day there.  I may do that in the future, just dedicate a session to DL's/ rack pulls.
I'm down to 225lb's now and strength is maintaining pretty well, except for bench, that just baffles me....DL's & Squats continue growing however chest strength goes from triples at 365 to killing myself to rep 315 for a triple.

 

Title: Re: The Road to 405
Post by: sakustoms on June 03, 2014, 02:47:53 PM
Nice heavy rack pulls. I may start doing some of these.

About that "did i shit myself" feeling.  :o I let loose with a loud one once while DLing. I ignored it and made believe like it wasn't me.  ::)
Title: Re: The Road to 405
Post by: BLK00TJ on June 03, 2014, 03:12:50 PM
I feel your pain on the bench dropping.  All my lifts are maintaining or improving on this cut except for bench.  Even OHP is doing well which is puzzling.
Title: Re: The Road to 405
Post by: Get-n-fit on June 04, 2014, 03:22:20 PM
Shoulder day:
Hammer strength shoulder press
90x16
180x16
270x12
360x6
360x3- my right wrist slipped and I lost my grip and had to put the weight down.
270x10

Shrugs:
270x24
450x8
450x8
450x8
450x8
500x4
450x8

lateral DB rows:
25x8
30x8
35x8
40x8
40x8

Rear delt DB rows:
30x16
35x8
40x8
45x8
50x8
60x8

Calf raise machine shrugs:
70x8..waaay too light
130x8
200x8
250x8x3...ok, this is more than 250, something is messed up with the calf raise machine and when I did the shrugs I was lifting the entire machine with each rep....made balancing a bitch.

Bang bangs
15x8
20x8
20x8


cardio-stair climber 15 min.

another great workout....I really busted ass bc my partner was jabbing his jaw when I got there so I started without him. 25 mins later he decided to look for me and I was already well into my workout so he decided to do his own thing.  Pretty sure he was pissed off, but I told him, my time in the gym is limited and I've got to bust hump to get a good workout, if he wants to jab his jaw, that's fine, but it's not interfering with my workout.  I'm here to lift, not talk.
Title: Re: The Road to 405
Post by: sakustoms on June 05, 2014, 07:18:35 AM
Damn, you're warming up for 24 with my max shrug weight. I WAS feeling good about my numbers yesterday.  :-\  ;D

Definitely strong man in here.

Glad to hear you finally told your training partner what's up. maybe he'll wise up now or move on. Either way he'll stop holding you up.
Title: Re: The Road to 405
Post by: Get-n-fit on June 05, 2014, 08:24:00 AM
Damn, you're warming up for 24 with my max shrug weight. I WAS feeling good about my numbers yesterday.  :-\  ;D

Definitely strong man in here.

Glad to hear you finally told your training partner what's up. maybe he'll wise up now or move on. Either way he'll stop holding you up.

Thanks Eric!

Yeah, it sucks regarding my partner.  He's a great guy and I understand his problem....he works at home so he's by himself the majority of the time and has very little social interaction in the gym, but at the same time, I'm there to get work done, not socialize.
Title: Re: The Road to 405
Post by: piperdown on June 05, 2014, 11:25:24 AM
If that shoulder routine didn't blast your delts I'm not sure what would  :o

Title: Re: The Road to 405
Post by: sakustoms on June 05, 2014, 01:03:44 PM
Damn, you're warming up for 24 with my max shrug weight. I WAS feeling good about my numbers yesterday.  :-\  ;D

Definitely strong man in here.

Glad to hear you finally told your training partner what's up. maybe he'll wise up now or move on. Either way he'll stop holding you up.

Thanks Eric!

Yeah, it sucks regarding my partner.  He's a great guy and I understand his problem....he works at home so he's by himself the majority of the time and has very little social interaction in the gym, but at the same time, I'm there to get work done, not socialize.

Yea that's understandable, but you've still gotta do what's best for you.
Title: Re: The Road to 405
Post by: Get-n-fit on June 05, 2014, 03:15:05 PM
If that shoulder routine didn't blast your delts I'm not sure what would  :o
Yeah I felt it today that's for sure

Incline bench work:
BB Incline:
135x8
135x8
225x8
275x3
295x1
300x1
225x8

Incline Hammer strength-PWO
180x16
270x8
270x8
270x8

Cable Flys:
50x24
80x8
100x8/80x8/60x/8


C25K- week3 day 3...next weeks runs will be rough.

Decent workout today.  Incline numbers were OK.  Was pleased with 300, would prefer it to have moved easier.

Title: Re: The Road to 405
Post by: sakustoms on June 06, 2014, 08:26:31 AM
Damn strong incline numbers. Do you get a lift off for that? There's no way I could reach back and lift off anywhere near that amount.  :-[
Title: Re: The Road to 405
Post by: Get-n-fit on June 06, 2014, 09:02:21 AM
Damn strong incline numbers. Do you get a lift off for that? There's no way I could reach back and lift off anywhere near that amount.  :-[

Anything above 275 I get a lift off for.  I had 2 torn rotator cuffs so any heavy work behind my back is pretty difficult for my shoulders. Also why I never do pull downs or presses behind my head.
Title: Re: The Road to 405
Post by: Get-n-fit on June 06, 2014, 02:14:08 PM
Leg Day:
Leg extension:
120x16
180x8
225x8
250x8

Squats:
135x8
225x8
315x6
405x4
425x2
425x1
435x1
445xfail....thought for sure I had his,  I exploded up on 435 and felt like I had more in the tank, but about halfway up the bar froze. 

SLDL:
135x16
225x8
225x8

Donkey calf raise:
400x20x5

Abductor:
70x24
100x16
120x8

Adductor:
70x24
100x16
120x8


Great leg day, really pleased with my quad development, especially during my cut.  Still lovin' my liftinglarge belt, it is a literal back saver!

Title: Re: The Road to 405
Post by: sakustoms on June 06, 2014, 06:56:56 PM
That's an awesome leg day. I feel the same about my belt. I used it for deads yesterday and as soon as I strapped it on for heavier sets I actually felt stronger. Maybe because everything felt more stable.
Title: Re: The Road to 405
Post by: Get-n-fit on June 25, 2014, 05:55:40 PM
quick update for any one following along,  just got back to work Monday after a 2 week staycation..spent it Orlando Barbell working on some powerlifting.  Once I get caught up on some work and get a free minute I'll start posting again....weight update...down to 221lbs and strength is holding strong, actually made some PR's while on vaca
Title: Re: The Road to 405
Post by: FLEX on June 25, 2014, 06:16:30 PM
Good stuff.  Hope you enjoyed your vacation.

Welcome back.
Title: Re: The Road to 405
Post by: Get-n-fit on June 26, 2014, 02:20:31 PM
Switched up chest day #2 today for arms.  Just a little change up for variety.

Watched Mike O'hearn's vid on arms and decided to steal his workout.  I substituted some exercises due to equipment availability. but followed along for the most part.
Swoldier Nation - Trainer Edtion - Arms with Mike O'Hearn (http://www.youtube.com/watch?v=6-j8m5HgzMM#ws)

Supinated Grip flat bench- tried this once before and didn't care for it, I didn't have the right technique.  Gave it a try again and enjoyed it, you definitely need a spotter to unrack the bar.  I tried it in a smith rack to avoid the unracking, issue, however it still posed a problem because of the supinated grip and trying to twist the bar out of the safeties.  Found a spotter and went to the flat bench.
135x16
225x8x5

BB curls:
barx16
85x8
135x4
135x3
85x8

Incline DB tri extension (19:40 in above vid)
Never tried or even seen these so I started light:
35x16...way to light
45x8
50x8
55x8
60x8

Hammer strength preacher curl:
45x16
90x8
115x6
125x6

DB Skull crushers (27:00 in vid)
45x8
50x8
55x8
60x8

I enjoyed the workout and the new exercises, I'll probably stick with them for a while as I felt these hit my arms pretty well.

Cable curls: weight per arm
50x16(standing)/50x16 (kneeling)
75x8
100x8
75x16

Close grip BB flat:
135x16
225x8
225x8

couldn't help myself, had to hit a little chest:
Incline BB:
135x16
225x8
245x6
135x16



For the past 2 months I've cut Arm day and doubled up on chest each week.  I'm getting to the point on chest day where I feel my arms are holding me back, so I'll be putting an arm day back in and cutting the 2nd chest day.
Title: Re: The Road to 405
Post by: BLK00TJ on June 26, 2014, 03:37:35 PM
Good stuff as usual.  Always good when a little chest has a set on incline @ 245 :D
Title: Re: The Road to 405
Post by: Get-n-fit on June 27, 2014, 09:08:08 AM
pic update...weights sitting at 221 right now.
Arms are holding at 18.25"  thighs 27.5" waist 34" Calves 17.5"
Side by side comparison from @240 to 220

(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/4117dea4-e1ff-490b-8954-2300cdbe7202.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/4117dea4-e1ff-490b-8954-2300cdbe7202.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/6aef6c49-9324-4b3f-b9de-eddda3596e30.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/6aef6c49-9324-4b3f-b9de-eddda3596e30.jpg.html)

I'll have to redo this pose to match the 240 one for better comparison...will fix later
Next pic update will be around 200lbs.
Title: Re: The Road to 405
Post by: Get-n-fit on June 27, 2014, 02:19:51 PM
Leg day:
leg extensions:
135x16
225x8
250x8

Squats:
Box squats
135x16
135x8
225x8
315x4......for some reason these are really irritating my knee...so I stopped

Normal squats:
315x6
405x1
405x1
315x8
315x8
Not sure why my knee was bothering me, it never does,  I did Sumo box squats last week at 375 and it felt great, just couldn't get it going today.

Narrow stance squats:
225x8
225x8

Sumo:
225x8
225x8

Donkey calf raises:
400x20x5

Attempted lying leg curls
135x8
For the past few months these have really been hurting a spot in my right glute, very specific spot, it's not a good pain so I stopped at one set.  I quit these a month ago to let whatever it is heal, but it's still not feeling right.

Adductor....or abductor....whicheve is the one you squeeze your legs together, the other was bothering my hip....I falling to pieces here, lol

70x16
90x16
135x8


That's it,  I was running on fumes today for some reason and really felt gassed.  Got a decent workout, not as great as I'd like, but it'll do for now.


For anyone interested, here's a some great info regarding squats from Dave Tate
http://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/ (http://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/)

Title: Re: The Road to 405
Post by: Get-n-fit on June 30, 2014, 02:22:48 PM
Chest day:
Flat BB:
135x16x2
225x4
285x5x5 pause reps

Incline hammer strength:
180x8
270x5x5

DB pullovers:
65x8
85x8x3

Machine flys:
195x8
240x8
275x6
300x3
275x5x2
195x8

Had a great pump going,  added pullovers back in, will keep them in for a while. 


Title: Re: The Road to 405
Post by: piperdown on June 30, 2014, 03:10:50 PM
Nothing like a good pump going after a session. Love that feel....
Title: Re: The Road to 405
Post by: Get-n-fit on June 30, 2014, 04:57:43 PM
JUST A POST TO MYSELF:
http://articles.elitefts.com/training-articles/10-week-intermediate-deadlift-program/ (http://articles.elitefts.com/training-articles/10-week-intermediate-deadlift-program/)

(http://articles.elitefts.com/wp-content/uploads/2014/03/ZG_DL.jpg)
Title: Re: The Road to 405
Post by: Get-n-fit on July 01, 2014, 02:18:18 PM
Back day:
Sumo DL:-  will be following the above program as closely as possible...within reason due to no micro plates
Warm up
135x8
135x8
225x4
Working sets:
Full lift supposed to be 80% max...more like 80.5%
415x3x3
No Block availability so I used the power rack and estimated about 6" at  85.4%
440x3x3

BB BOR's
135x8
225x8
225x8
275x6

Wide grip pull downs:
120x16
195x8
250x6
250x6
250x6/200x6/150x6/100x12

DB rows:
100x8...very tired moved on

Neutral grip pull ups:
8x3




Title: Re: The Road to 405
Post by: sakustoms on July 02, 2014, 07:01:58 AM
Looks like I missed a lot in here. Nice pics. Looking real good.

Very strong numbers in here. I'm jelly.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on July 02, 2014, 08:37:49 AM
Looks like I missed a lot in here. Nice pics. Looking real good.

Very strong numbers in here. I'm jelly.  8)

Thanks Eric, trying to keep my numbers moving up while doing this running thing. 
Title: Re: The Road to 405
Post by: Get-n-fit on July 02, 2014, 02:11:02 PM
Shoulder day:
so something in back day is killing my elbow, I'm leaning toward the DB rows bc that's the only thing I've changed on back day and that's when the pain started happening...so I'll skip DB rows next week.

Hammer strength shoulder press:pwo
90x16
180x8
270x8
360x8
450x1....that was a helluva grinder
360x8
270x8

Shrugs: pwo
270x24
450x8
450x8
450x8
500x8...woohoo hand grip is getting better, I had a hard time gripping these before
500x8

Rear delt DB rows:
30x8
40x8
50x8
55x8
60x8

lateral DB rows:
25x8
30x8
35x8
40x8
35x8

incline hammer strength shoulder press...reverse seated-pwo
90x8
180x8
180x8
180x8

smith rack shrugs:
135x8
225x8
315x8
315x8
225x8

15 min on stair climber...enough to get my sweat on.  won't be pushing cardio to much for the rest of the week, have a race on the 4th....I'm f'in stupid to have signed up for it in this stupid heat....peer pressure.  So light cardio for the next couple days.  I did a 3 mile run Monday and just a 1.5 last night.  Still cutting, weight is dropping slowly.
Title: Re: The Road to 405
Post by: sakustoms on July 03, 2014, 07:39:12 AM
Holy shoulder killer. My shoulders would have fallen off with all that weight and volume.  :o

Good luck with the race.
Title: Re: The Road to 405
Post by: FLEX on July 03, 2014, 09:27:25 AM
Progress pic looks good.  Nice job.

Title: Re: The Road to 405
Post by: Get-n-fit on July 03, 2014, 02:21:29 PM
^^ Thanks Flex!


Arm day:
Supinated grip flat bench:
135x16
225x8
275x8
275x8
275x8

BB Curls:
65x16
105x8
125x6
125x6
125x4

Incline trip outward ext:
50x8
60x8
65x8
65x8
65x8

Preacher curls:...full rebar release between each rep, working explosive power out of rack:
PWO:
50x8
100x4
100x4
100x4
100x4

lying DB skull crushers:
50x8
60x6
60x6
60x5

Standing cable curls:
50x16
70x12
80x8
80x8
80x8

Cable overhead ext:
100x16
150x8
170x8
190x8

Cable rope hammer curls:
100x16
150x8
170x8
190x8/100x12

Arms are pumped, left elbow is still feeling funky, really felt it during the hammer curls, fortunately that was the only movement I felt it. 



Title: Re: The Road to 405
Post by: BLK00TJ on July 03, 2014, 11:17:14 PM
Damn, GnF... I bet your arms gained over an inch on that pump from all that work!
Title: Re: The Road to 405
Post by: Get-n-fit on July 07, 2014, 02:40:01 PM
^^^it was definitely a great pump.

After some research I'm adjusting my training to follow more along Mike O'Hearn's philosophy-power bodybuilding.  5-6 sets with 5 reps each set, as heavy as possible.

Chest- just posting working sets
Flat BB:
285x5
285x5
285x5
285x5
285x5
285x5

Incline BB:
225x5
225x5
225x5
225x5
225x5
225x5


Hammer strength wide chest:
300x5
300x5
300x5
300x5
300x5
300x5/180x16

Machine Flys
160x16
190x12
240x6
310x3
135x16

overall great workout....I ran 5x5 before and that was rough...the last sets on the 6x5 are a definite bitch!!  Really gotta dig deep,  by set 3/4 the pump is already kicking in.  My rest times were roughly 2 minutes between sets.  Per Mike, take enough time to rest and recuperate so you can put your all into it for each set to get the most out of it.

The run on July 4th went well.  Did the 5k in about 32 min....less than this bc there was so many people at the event that no one could move for a few minutes at the beginning until everyone really spread out, even then the majority of the run is spent weaving between people. 

Weight post workout today 217.5lbs....fairly dehydrated after lots of sweating all morning. 



5 hrs after wrkout update.....my f'in chest and tri's are killing me now.  If I do anything that flex's my chest...ie, scratch my shoulder, it immediately cramps.  If I straighten my arm my tri immediately cramps...hurts so good.
Title: Re: The Road to 405
Post by: BLK00TJ on July 07, 2014, 08:00:17 PM
Holy cow!  5x5 is hard enough in straight sets.  6x5 would require a weight drop for me.  Good work!
Title: Re: The Road to 405
Post by: sakustoms on July 08, 2014, 07:36:45 AM
Another impressive workout and big numbers.

Agree with what Ron said. 6x5 -  :o
Title: Re: The Road to 405
Post by: Get-n-fit on July 08, 2014, 08:26:30 AM
Another impressive workout and big numbers.

Agree with what Ron said. 6x5 -  :o
Holy cow!  5x5 is hard enough in straight sets.  6x5 would require a weight drop for me.  Good work!

Thanks Guys!!  6x5 is definitely a challenge, I'm hoping to get some good growth out of it though.
Title: Re: The Road to 405
Post by: Get-n-fit on July 08, 2014, 02:04:47 PM
Back day (warm up not listed)
Sumo DL's:
85% full pull
440x3x3

90% 4"block pull
465x2x2

BB BOR:
135x8
225x8
275x6
225x8

Wide grip pull downs:
(250x5)x6

neutral grip pull ups
5 set, 8 reps

Had a great pump in my back...I'm really liking this 6x5

Title: Re: The Road to 405
Post by: sakustoms on July 09, 2014, 07:07:48 AM
Is this a program with planned progression or are you just doing what you feel is right?
Title: Re: The Road to 405
Post by: Get-n-fit on July 09, 2014, 08:57:12 AM
Is this a program with planned progression or are you just doing what you feel is right?

The DL program has set progressive %'s each week with a deload every 3rd week.  I've never done a deload that often, so we'll see how that goes.  For my 6x5's I'll be increasing the weight each week depending on how my sets were.  I want to be able to hit every rep for 6x5 with each increase so I won't be moving up too quickly.
Title: Re: The Road to 405
Post by: sakustoms on July 09, 2014, 12:36:40 PM
Is this a program with planned progression or are you just doing what you feel is right?

The DL program has set progressive %'s each week with a deload every 3rd week.  I've never done a deload that often, so we'll see how that goes.  For my 6x5's I'll be increasing the weight each week depending on how my sets were.  I want to be able to hit every rep for 6x5 with each increase so I won't be moving up too quickly.

That sounds like a solid plan. Best of luck.
Title: Re: The Road to 405
Post by: Get-n-fit on July 09, 2014, 02:29:27 PM
Shoulders-applied some of the 6x5 today

Hammer strength shoulder press (PWO)
(270x5)x3 sets
(300x5)x3 sets
360x5....will do this weight next week for 6x5

superset the above with Shrugs:
(450x8)x3 sets
(500x5)x3 sets

DB Laterals - I've adjusted my form here. according to Mike I was chicken winging it,  bringing my hands to far out and too high above my elbows (my arms were going straight out to the side), this time I kept my arms bent at about a 90 degree angle.
25x8
30x8
35x8
40x8
45x8

Superset laterals with Rear delt DB rows:
30x8
35x8
40x8
45x8
50x8

BB shrugs-behind the back- stayed light bc left arm was really acting up here
(225x8)x3
BB Shrugs in front
(225x8)x3

I'm only doing super sets due to time restraint, no other reason behind it for me.

5k run

I've got a slight case of DOMS from chest and could REALLY feel it during my shoulder press warm up. They loosened up a little, but they remained fairly tight throughout my workout. 


Title: Re: The Road to 405
Post by: Get-n-fit on July 10, 2014, 02:30:41 PM
Arm day...and my workout partner is back....gotta say I did miss him, he's a good buddy even though I give him a hard time.

DB curls:
35x...no idea...30?? just warming up so I repped the hell out of itx2
(50x8)x4
55x8

Preacher curls- each rep from dead stop...so basically singles -pwo
50x12
100x5x5

BB curls:
85x8
(125x8)x4

Supinated grip BB bench
135x16
225x8x4

incline-db tri ext
60x8
65x8
70x8
70x8

DB pullover ext
50x8
60x6
65x3

wide standing cable curls:
60x16
80x8
80x8
80x8
60x16

Rope tri ext:
100x16
150x8
190x8

out of time!  decent workout, would have liked a little more volume, but still hit it pretty hard.


Title: Re: The Road to 405
Post by: Countryliftin on July 10, 2014, 05:12:05 PM
nice volume on the bench. Did you make 405 yet?
Title: Re: The Road to 405
Post by: Get-n-fit on July 10, 2014, 05:37:24 PM
Thanks
Haven't hit 405 yet,  I hit 365 for triples for 2 sets a couple weeks ago, but I've backed down since I've been cutting.  Whenever I cut I lose some bench strength, but I'll get it back later.  Right now I'm focusing on getting my BF% down while keeping as much strength as possible.  Next time I bulk, I'll be focusing on keeping my BF% down.
Title: Re: The Road to 405
Post by: Get-n-fit on July 11, 2014, 02:18:01 PM
Leg day
found a program I like and I'll be using for the next several months....again from Mike O'hearn

Squats:
warm up
135x8
135x8
225x3
315x1

Working sets.
ok, this is supposed to be 7 sets, 3 reps each all at the same weight, it's my first week with this program so I had to play around with the first few sets to find my true working sets.  I aimed a little too high this week, but next week all sets will be at 365, so...
405x1, failed on 2nd rep
385x3...still a little much for this program
(365x3)x5
365 is a good weight here bc I was still having to really work on the last rep.

Leg press
450x10...foot placement to high, rough on lower back
450x10...foot placement perfect, I found the best place for me is with my heels at the very bottom of the plate; however weight too light
(540x10)x3 good weight, could have gone heavier, but it'll work this week, next week I'll hit (630x10)x5

Leg extensions...maxed machine, I've hung plates off the machine to work heavier, but the gym did not appreciate that
(250x3)x3

that's the end of the program, no direct calf work so this is extra
(400x20)x5

Great workout,  Now I know where to start, next week will be better.



Title: Re: The Road to 405
Post by: BLK00TJ on July 11, 2014, 03:27:03 PM
Straight sets of 3 are tough near the end.  Usually they are failry easy the first few sets (good opportunity for form work) but near the end, they can be grinders requiring guts and determination.  I can't do them anymore now that I'm squatting more than once a week.
Title: Re: The Road to 405
Post by: Get-n-fit on July 14, 2014, 02:30:05 PM
Chest day:
BB incline:
(245x5)x6

DB Flat bench:
100x6
(120x6)x4
120x3... :(  out of gas

after I finished this I realized I f'd up the reps, it was supposed to be 10 reps for each set, so next week I'll stick with 100's for 10x5

The next exercise is supposed to be incline DB flys, but DB flys really hurt my shoulders...in a bad way, so I did the incline hammer strength instead
270x6...oopppss wrong reps again
(180x10)x4

quick 15 minute run

Had a great chest pump, unfortunately, I pulled my right rhomboid minor last week, and something I did after my DB work irritated it again so it's really acting up now.


Title: Re: The Road to 405
Post by: BLK00TJ on July 14, 2014, 09:29:48 PM
Take care of that there rhomboid.  Don't want nagging stuff lingering around.
Title: Re: The Road to 405
Post by: Get-n-fit on July 15, 2014, 02:15:29 PM
Take care of that there rhomboid.  Don't want nagging stuff lingering around.

Thanks, it's not too bad today, just an irritating kind of pain..more like a huge knot. 


Back day
DL's- supposed to be a 7 sets of doubles but my form got sloppy after 4 so I dropped the weight.
(455x2)x4
(425x2)x3

DB one arm row:
85x10
95x10
(100x10)x3

Wide grip lat pull down- these were real hand wreckers
(250x8)x3

VERY tiring work out!! I may drop the weight a little on the pull downs, the last few reps I was moving my upper body a little too much.



Title: Re: The Road to 405
Post by: Countryliftin on July 15, 2014, 03:33:02 PM
Nice work on the squats and pulls. Bench sounds strong as well! awesome stuff.
Title: Re: The Road to 405
Post by: Get-n-fit on July 16, 2014, 02:16:31 PM
Shoulder day:
Hammer strength shoulder press:
(360x5)x6

Shrugs:
(500x8)x6

DB lateral raise:
(35x8)x5

DB rear delt rows:
(50x8)x5

reverse seated shoulder press machine:
(180x8)x3

Behind back BB shrugs:
135x16
225x8
225x8....my left elbow area was starting to get sore so I stopped there.

quick 15 minute run
Title: Re: The Road to 405
Post by: Get-n-fit on July 17, 2014, 02:24:08 PM
Arm day:
CGBP:
(225x8)x5

Alternating partner BB curls:
85x10,9,8,7,6,5,4,3,2,1

In-Out DB tricep ext:
(70x8)x4
70x12

Hammer strength preacher curl: PWO all pause reps
(70x8)x3
90x8

Pull over DB tri ext:
50x8
(55x8)x2

Standing Cable curls:
50x8
65x8
80x8
100x3/50s8

cable v-bar curl:
100x30




Title: Re: The Road to 405
Post by: Get-n-fit on July 18, 2014, 02:15:06 PM
ROUGH LEG DAY!!  and not for the reasons you think.  What ever the hell I did to my rhomboid really flared up with the bar sitting on my traps,  it felt like the muscle was ready to rip apart just under the weight.  Now,  I know it would bc it wasn't being worked, but it was fairly painful.

Squats:
(365x3)x7

Leg press:
(630x10)x5

leg extensions:- machine maxes out at 250, but I added plates on it to get it heavier, just had to make sure staff wasn't watching bc they really bitch about that, something about bending their pins...which is BS.
250x8
275x8
295x8

Legs felt great....then I got a call from my wife regarding some very close friends, I'll post deets over in the misc section.
Title: Re: The Road to 405
Post by: BLK00TJ on July 18, 2014, 05:52:23 PM
Good stuff. 7sets of 3 rep squats is tough stuff.

Find out the diameter of the pins and bring your own made from grade 5 carriage bolts. Then you can tell the owner to stop worrying about his precious pins. :)
Title: Re: The Road to 405
Post by: Get-n-fit on July 21, 2014, 09:39:33 AM
Good stuff. 7sets of 3 rep squats is tough stuff.

Find out the diameter of the pins and bring your own made from grade 5 carriage bolts. Then you can tell the owner to stop worrying about his precious pins. :)

Ahhh!!  Great idea, will definitely do this, thanks!
Title: Re: The Road to 405
Post by: sakustoms on July 21, 2014, 01:40:27 PM
7 sets of 365 is rough no matter how many reps. I would like to just hit 300x1 some day.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on July 21, 2014, 02:19:56 PM
Thanks Eric, you'll get 300 before you know it. 

Chest day-  after the past 2 weeks I've got my working numbers set in my exercises and know where to build from
BB Incline:245 last week...255 this week
(255x5)x6

Flat DB:
(100x10)x5
These were much higher reps than I'm used to and the last few reps on the last couple sets were not easy

Wide chest hammer strength-PWO
(270x10)x3
Usually, this weight is fairly easy for me, but after the previous exercises my chest was pumped and about burned out

exercise wise, this looks really low, however it's quite a bit of sets/reps....at least, that's what I'm telling myself  ;)

Great chest workout!

I've got to burn some more PTO, so I'll be off work next week and have decided to take the week off from the gym also.   I've ben hitting it hard all year without any sort of deload or time off and my body is paying for it.  I'm going to hit it hard this week and then recuperate next week.   I'll be doing some cardio and what not though, otherwise I'd have to starve myself to keep from blowing back up during the week.
Title: Re: The Road to 405
Post by: sakustoms on July 22, 2014, 06:57:42 AM
Enjoy your PTO and your deload. Can't believe you haven't taken one yet this year.

Insane Incline #'s as usual.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on July 22, 2014, 08:50:23 AM
Enjoy your PTO and your deload. Can't believe you haven't taken one yet this year.

Insane Incline #'s as usual.  8)

Thanks,  I have to force myself  to take this break.....well, my body is forcing me to.
Title: Re: The Road to 405
Post by: piperdown on July 22, 2014, 08:54:34 AM
Enjoy your PTO and your deload. Can't believe you haven't taken one yet this year.

Insane Incline #'s as usual.  8)

Thanks,  I have to force myself  to take this break.....well, my body is forcing me to.

Coming back refreshed after a week off and ready to hit it.....priceless!
Title: Re: The Road to 405
Post by: Get-n-fit on July 22, 2014, 02:28:28 PM
Enjoy your PTO and your deload. Can't believe you haven't taken one yet this year.

Insane Incline #'s as usual.  8)

Thanks,  I have to force myself  to take this break.....well, my body is forcing me to.
Coming back refreshed after a week off and ready to hit it.....priceless!



Yeah baby!!



Back Day:
Sumo DL's
(455x2)x7   was very happy to pull this off today. During my warm ups I focused on speed and continued with that focus through my working sets, it made a big difference, especially in my last couple working sets, instead of thinking about the weight, I keep my focus on ripping the bar up as fast as possible and driving my hips. forward.  I realized if I focus too much on the weight I will pull a lot slower, which is much harder.


Wide grip lat pull down:
I dropped the weight a little here as explained in last weeks notes:
(220x8)x3
I did notice some elbow pain when doing this and figured out it happened when my grip wasn't tight enough it was putting a lot of stress on my tendon and ligaments in my elbow and this was corrected by gripping the hell out of the bar and flexing my arms as much as possible.

Single arm DB rows:
(100x10)x5


Very please with this workout and being able to stick with 455 for all 7 sets.

Weight is still sitting at 217lbs, however I've tightened up my lifting belt an extra notch and noticed today it's looser than it was last week.  Only one more hole left on my belt before I have to pull the drill out and make more.


Title: Re: The Road to 405
Post by: sakustoms on July 23, 2014, 07:17:05 AM
So much good stuff in here I don't know where to start.

Awesome dead pulls.

If you can do pulldowns with so much weight, is there a reason you don't do pullups?

And congrats on the shrinking waist. I wish I could say the same.  :o
Title: Re: The Road to 405
Post by: Get-n-fit on July 23, 2014, 08:48:34 AM
So much good stuff in here I don't know where to start.

Awesome dead pulls.

If you can do pulldowns with so much weight, is there a reason you don't do pullups?

And congrats on the shrinking waist. I wish I could say the same.  :o

I do pull ups once in a while, it's really just a matter of limited time.  I'm following Mike O'Hearn's power bodybuilding program now and after I run through the program if I have enough time I'll do a couple sets of pull ups, but lately I haven't had the time. 
Title: Re: The Road to 405
Post by: sakustoms on July 23, 2014, 09:53:01 AM
So much good stuff in here I don't know where to start.

Awesome dead pulls.

If you can do pulldowns with so much weight, is there a reason you don't do pullups?

And congrats on the shrinking waist. I wish I could say the same.  :o

I do pull ups once in a while, it's really just a matter of limited time.  I'm following Mike O'Hearn's power bodybuilding program now and after I run through the program if I have enough time I'll do a couple sets of pull ups, but lately I haven't had the time.

Ok, I must have missed that part. Wasn't aware what program, if any, you were following.
Title: Re: The Road to 405
Post by: Get-n-fit on July 23, 2014, 02:22:17 PM

Ok, I must have missed that part. Wasn't aware what program, if any, you were following.
No problem, I'm only a few weeks into it, but I really like it, it's pretty similar to my lifting style anyways so it's not a huge difference for me program wise.

Shoulders-I had some stiff joints today, especially my front delts.
Switch hammer strength for DB's today
DB press:
(95x5)x6 --1st set was fine, 2nd not bad, sets 3-6 were a bitch

DB Lateral Raise:
(35x8)x5

Bent over DB rear delt raise:
(50x8)x5

that's it for the program, the rest is icing

shrugs:
(500x8)x5.....these hurt like a mother.  My right delt was stiff so it was tough getting a good high pull

reverse seated incline shoulder press:PWO
180x8
230x8
180x8


Shoulders are hurting,  a lot of it is from chest day Monday...its 2 days later so I'm feeling it. Never let a little thing like pain slow me down.
Title: Re: The Road to 405
Post by: sakustoms on July 23, 2014, 02:29:16 PM
Just when I'm feeling good about my shrugs I come in here and read you doing 500.  >:(  LMAO

Great session man. Strong like ox.
Title: Re: The Road to 405
Post by: Get-n-fit on July 24, 2014, 02:36:02 PM
Arms:
Alternating DB curls:
(50x5)x6

Preacher curls:pwo
(90x10)x5

Standing cable curls:
(60x16)x3

In/out DB tri ext:
(75x5)x3

DB pullover ext:
(55x5)x3

EZ bar CGBP-pwo:
140x10
140x10
140x26!!.....final set burn out to failure.

Initial DB curls took a while to warm up to get into, my left elbow is really messed up, tomorrow is squat day then I'm out of the gym for a week. Heal body heal!


Title: Re: The Road to 405
Post by: tobymax on July 24, 2014, 03:33:13 PM
Strong like ox.

This, man.  Just catching up on your last few weeks, and Strong Like Ox is right.  Seriously, 95 lb DB overhead press... 100 lb DB rows... and everything else... good stuff. 
Title: Re: The Road to 405
Post by: Get-n-fit on July 24, 2014, 03:39:50 PM
Strong like ox.

This, man.  Just catching up on your last few weeks, and Strong Like Ox is right.  Seriously, 95 lb DB overhead press... 100 lb DB rows... and everything else... good stuff.

Thanks!,  I try to push myself as much as possible. 
Title: Re: The Road to 405
Post by: Get-n-fit on July 25, 2014, 02:25:06 PM
Leg day:
Squats:- rhomboid still acting up,  but I figured out that if I keep my back relaxed as much as possible it helps ease the pain.
(375x3)x7

Leg press:
(630x10)x5

Leg extensions:
(300x8)x3

Legs feel great, was happy to be able to hold 375 for all 7 sets. Now.... Let the recovery begin!!



Title: Re: The Road to 405
Post by: BLK00TJ on July 25, 2014, 03:55:58 PM
Strong relaxed leg day  :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on August 05, 2014, 08:47:16 AM
Guess who's back, back again
lol

and sore as a mutha!!!
Worked chest yesterday, I was only off for a week and I felt it...not so much in my strength, but in my endurance.  The focus of my current program is heavy weights for a relatively high rep range and lots of sets.  Hitting my rep range was really difficult.

BB Incline:
(260x5)x5
260x4....the 4th rep was heavily spotted, so barely even countable.  Something in my right shoulder area didn't feel right.  I would be moving the weight fine, then I would all the sudden feel like I'm way off balance and it felt like someone added an extra plate on just the right side of the bar.

DB bench:
100x9...and not a pretty 9, had to drop the weight.  Really wanted 10 reps for the rest but was happy with 8
90x8
90x8
90x8
cut the last set due to time

Hammer strength wide grip
270x9....eh, not great reps
180x10
180x10
180x12

Not too happy about the workout, but I'm feeling it today.  I didn't think 1 week off would really affect anything.  I didn't end up doing any cardio either during my week off, I just cut back on calorie intake since I wasn't doing much of anything.  Did some yard work, went to the beach and the springs a few times, dropped a few pounds. Played a ton of xbox with my daughter...quality father daughter time killing people as she calls it, lmao. 
Back day today, we'll see how this goes.

Title: Re: The Road to 405
Post by: BLK00TJ on August 05, 2014, 12:18:21 PM
Welcome back!  I felt just a half week recently so I can't imagine a full week.
Title: Re: The Road to 405
Post by: Get-n-fit on August 05, 2014, 02:32:18 PM
^^Thanks Ron!

Well, back day sucked the big one!!

Felt great starting off and just went downhill

Sumo DL:
465x2...supposed to do this for 7 sets, this set felt great
465x...fail!!!  someone glued the weights to the ground, dammit 405x1.....barely...WTF happened????

345x3....fuck it, this week's back DL's are shot
switched to Conventional to change it up
345x10...fueled by anger
405x5
stopped there, very disappointed

DB one arm row:
100x10
100x10
105x10
105x10
105x10

Although I went up 5lbs, these still felt like shit, I was really fighting to hold form and not lose my grip.

Wide grip lat pulldown-by this exercise I was beyond exhausted,  not sure what the problem is, I just felt like pure Shit...not sick though, just very very exhausted.
220x8
220x8
220x8
Fought with the bar the whole time to keep it in my hands.

This was an exhausting workout,   >:(
Title: Re: The Road to 405
Post by: sakustoms on August 05, 2014, 02:37:17 PM
Welcome back. I've been off my game for the better part of a month. Felt like shit but back into it again.

I wouldn't sweat 1 bad workout. In fact, I'd kill for a workout like that.  ;)
Title: Re: The Road to 405
Post by: Little Tim on August 05, 2014, 10:07:03 PM
As sakustoms said,  especially the 5x10 x 100# DB rows might be a crappy day for you, but that'd be a great day for me.

Title: Re: The Road to 405
Post by: Get-n-fit on August 06, 2014, 02:20:08 PM
Thanks for the Support guys, like they say, we are always our worst critic.


Shoulder day
whew...this started out rough and slow, my front delts are tight as phuck and filled with lactic acid.  The first 10 minutes in the shoulder press were spent at the bottom with the weight on their just to stretch me out....it was still rough after that.  my last 4 sets were decent, surprised I pressed that as tight as I am.

Hammer strength shoulder press
270x5
270x5
(360x5)x4

DB lateral raise:
(35x8)x5

DB bent over reverse fly- decided to change my DB rear delt rows bc they were really hitting my lats more that my delts,  these were perfect on my rear delts as long as I kept the weight low:
(25x8)x5
I did a set with 30's but I could feel the tension slip off my delts on much more on my back muscles


Machine reverse flys:
(120x10)x3

Shrugs:
(450x8)x5


It was a decent workout, not enjoying these horrid DOMS in my front delts and chest.
Title: Re: The Road to 405
Post by: Get-n-fit on August 07, 2014, 02:00:24 PM
As I wrote over in the other post...this DOMS is BS!!   My chest and Front delts were hurting soo bad last night I began wondering if I tore something.  They are a little better today, but that sucked!!


Arms:
Alternating DB curls:
(50x8)x5

Incline Tri ext:
60x8
70x8
75x8
75x8
75x8

hammer strength preacher curls:-pwo
90x8
90x8
115x8

DB pullovers:
(50x8)x3

Cable curls:
(45x30)x3---the last 10 reps on each set were exceptionally painful!

Single arm cable ext:
45x16
65x8
75x8


Great arm day...my left elbow is still f'd up.  not sure what the heck is going on here, wish it would go away already.

Tomorrow is leg day, right now the one muscle isn't hurting...we'll see what happens when I load weight on it.
Title: Re: The Road to 405
Post by: Get-n-fit on August 12, 2014, 10:55:27 AM
hmmmm...I thought I put my Friday leg day workout in here...guess not:
Went light after Monday wrecked my chest
Squat:
(315x3)x7

Leg Press:
(630x10)x5

Leg Extensions:
(300x8)x3

Donkey Calf raise:
(400x20)x5

My calves are still killing me!



Monday Chest:
Incline BB:
(245x5)x6

DB slight incline press:*last week something really killed my shoulders so I popped the bench up on the first notch for a slight incline to relieve some shoulder pressure:
(90x10)x5


Hammer strength wide chest:
(180x10)x3---shitty numbers, my endurance has just gone to shit


DB pullovers:
60x8
80x8
80x8
80x8


I feel better today, glad I'm not hurting like last week.  Weight is fluctuating up and down between 216-220...basically from one day to another, not dropping much.  I may have to reduce some intake, but with how horrid my endurance has become I am reevaluating several aspects.

Title: Re: The Road to 405
Post by: Get-n-fit on August 12, 2014, 02:26:21 PM
Another ok day
BB DL- really wanted to do block pull but there were some young guns over DL'in 65lbs.....yes, you read that right...65 phucking pounds...as in the bar and a dime on each end!!!  whatever

BB DL- conventional....been hitting sumo for several months so going back to conventional this week, been reading up on PL'ers and they highly recommend doing both rather than specialize in one bc if you decide to do a meet and injure your hip and can't pull sumo, then you'll be able to switch to conventional and vise versa.  Also for shits sake I wanted to see how my Conv was since it's been awhile since I've done them.
455x2...felt dam good......and the power rack is open...so back to original plan
6" Block pulls
495x2
495x2 form slipped a little sooo.
405x2x3
465x2

DB One Arm rows
105x10
right elbow still sucking, decided to add my versa grips an go up in weight.
(120x10)x4

Amazingly the grips made a huge difference, I didn't think it would, but with my forearm relaxed just a little it reduced the stress on my elbow...go figure

Wide grip pull downs:
220x8
250x8
250x8


My training partner was getting on my nerves again. We have similar goals, but he just has no idea how nor the dedication to get there. He wanted to quit after a few sets on DL and asked what we were doing next.  I told him I was doing the same thing we've been doing and he was hoping I wanted to do something else.  I told him that I'm following a program and plan to stick with it for several months.  When you switch up the exercises every few weeks you will end up spinning in circles never getting anywhere.  Sometimes he's frustrating as phuck.

well, that's it for today,  I spent a lot of time in the rack so I was out of time today

Title: Re: The Road to 405
Post by: Bando on August 12, 2014, 03:47:54 PM

DB One Arm rows

(120x10)x4


 :clap:

always do these strapped, hitting my back, not my forearms is how I think of it
Title: Re: The Road to 405
Post by: Get-n-fit on August 12, 2014, 03:53:05 PM

DB One Arm rows

(120x10)x4


 :clap:

always do these strapped, hitting my back, not my forearms is how I think of it

Yeah,  that's what I was focusing on today, I didn't want to let my elbow affect my back workout, so rather than drop the weight and not work my back as much, I strapped up.  I was very happy when it didn't hurt my elbow, so hopefully this will help in the healing.
Title: Re: The Road to 405
Post by: Get-n-fit on August 13, 2014, 02:52:12 PM
Shoudlers:
Felt much better today than last week
Hammer strength shoulder press:
(360x5)x6

Shrugs:
(450x8)x5

DB front laterals:
(35x8)x5

DB rear delt laterals:-seated face down on incline bench
20x8
25x8
25x8
20x8
20x8



Title: Re: The Road to 405
Post by: sakustoms on August 14, 2014, 08:36:58 AM
Still hitting it hard.  :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on August 14, 2014, 02:48:02 PM
Thanks Eric!


Arm day:-not many exercises, but hit it hard

CGBP:
135x8
135x8
225x8
275x6
315x1
315x1

Tried DB pullovers but I instantly felt it affecting the pain in my elbow so..no pull over extensions today

Cable extentions- single pulley system so it feels a lot heavier than the multiple pulleys
70x8
80x8
90x8
100x8
110x8

DB alternating curls:
30x8
30x8
50x8
55x8
60x8
60x6
65x5...was happy to get these!

preacher curls:
90x8
90x8
135x2 / 90x4

Standing wide cable curls:
45x30x3

Only did 2 tri exercises due to my elbow, trying to ease up and let it heal.

Title: Re: The Road to 405
Post by: Get-n-fit on August 15, 2014, 02:30:46 PM
Leg day:
Squats:
(365x3)x5
365x2-failed 3rd rep....bar rolled and form started getting off so I dumped the bar
315x3

Leg Press:
630x10
(720x10)x3
810x10

Trying to push a little weight on leg press and still keep my form nice and deep....no knee bend BS here.

skipped leg ext since all machines filled with old farts using the machines with absolutely no weight on them and then just sitting there for 5 minutes..phuckers


Donkey calf raises
400x16x5

was going to do leg ext but somehow time got away from me, looked up at the clock and couldn't believe how late it was, I usually have plenty of time during leg day and today I was really pushing for speed and short rest times so I don't know what happened.  Oh well
Have a great weekend!!  I'll be at the beach, dragging the long board and the kayaks out , and lots of cold ones!

Title: Re: The Road to 405
Post by: Bando on August 15, 2014, 03:10:34 PM
I'll be at the beach, dragging the long board and the kayaks out , and lots of cold ones!

 8)
Title: Re: The Road to 405
Post by: Get-n-fit on August 18, 2014, 02:34:58 PM
I'm all alone, there's no one here beside me....lol

Alone today....it was nice.
No Spotter, so no yelling at him to keep his hands of the mf'in bar
BB Incline:
245x5
245x5
245x5
245x5
245x3
245x3


DB flat bench-according to the program these are supposed to be sets of 10, but I prefer to work heavier so....
100x5
100x5
100x5
100x5
100x6
100x6


Wide hammer strength:
180x8
270x8
300x6
270x6

DB pullover:
(80x8)x3

Cable flys:
40x30
45x20
45x20


I enjoyed my workout today, got a LOT done.

Tried several ab machines...hated everyone of them, I'll stick with hanging leg raises,  hits more body parts and those ab machines are just garbage.


Title: Re: The Road to 405
Post by: Get-n-fit on August 19, 2014, 03:47:13 PM
Back day:
I'm changing this program for back day, I'm not progressing at all, and am actually regressing!!! so phuck that.  I changed up todays workout after sucking hard core and will work on a new program.

Sumo DL:
135x8
135x8
225x8
315x8
405x2
455x2
455x1...phuck!!!
405x2

Rack pulls:-bar below knee
495x6
545x4
600x1....monster f'in PR!!! and it flew up quick,  got very dizzy when I put it down though. lmao


Single arm DB rows:
120x10x5

Wide grip lat pulldows- dropped the weight, upped the reps and the rest time being however long it took my partner to do his reps:
150x16x3

Ok, workout,  pretty upset about the DL's and loss of strength,  but happy about the rack pull.  Now to figure out another plan.

Title: Re: The Road to 405
Post by: sakustoms on August 20, 2014, 06:56:32 AM
Good workouts. Congrats on the PR.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on August 20, 2014, 02:00:31 PM
Thanks Eric!!

Shoulder day- alone..great workout!   ;D

Hammer strength shouldr press:-thought I'd push myself and progress between each set (PWO)
360x5
380x5
390x5
400x5
400x5

DB bent over reverse fly:
20x8
25x8
30x8
30x8
30x8

DB laterall Raise:
35x8x5

Shrugs:
450x8x5

also did some calf raise shrugs-3 sets, wasn't paying attention to the weight though...pretty light..150 or so.

Title: Re: The Road to 405
Post by: Get-n-fit on August 21, 2014, 02:21:20 PM
Arm day:
Incline CGBP---thought I'd try something new and do these on the incline bench
225x5x5---these are much heavier on the incline, lol

Strict cable extensions with rope:
50x8
90x8---too heavy here, could feel my shoulders activated too much
60x8
50x8
40x8-really focusing on the mind to muscle connection

behind the head DB ext:
100x8x3

Alternating DB curls:
65x5
65x5
65x5
50x5
50x5

laying down straight bar cable curls--never tried these, I really like how they focused the weight on the bi head and it was constant tension
60x8
60x8
75x8
90x8

wide cable curls:
45x30x3

attempted some hanging leg raises, but my bi's were gone.


Title: Re: The Road to 405
Post by: Get-n-fit on August 22, 2014, 02:54:21 PM
leg day- phuck leg day, I'm not talking about it.  I'm forgetting this session and moving on.
Title: Re: The Road to 405
Post by: Get-n-fit on August 25, 2014, 03:12:10 PM
Chest day-adjusting my program, I'm not progressing at all, I was very happy with todays workout. I think I'm much better at this point playing it by ear and knowing what works for me rather than following someone's program.
Working sets listed only
Incline BB:
245x5
245x5
245x5
255x5
275x3- just went for 1 rep and was pleased at how easily the bar moved and pushed a triple out of it.

Flat DB:
100x5
110x5
120x5
120x5
120x5--very happy with these last 2 sets!!

Wide grip hammer strength: pwo-kept it light to focus on MMC
270x8
270x8
270x8/180x8/90x16---drop sets no rests

Great workout- was much more pleased with this workout than I have been for weeks.

My thoughts on other people's programs:  Are they bad?  No, not at all as long as your are progressing. After all the program worked for someone else, however it's important to know your body and what works best for it.  For me, the program I was following wasn't working...and I was actually losing strength.  I'll be sticking with the above type of workout for the future bc I know it works and I can progress.

Back day tomorrow-  going to play it by ear.
Title: Re: The Road to 405
Post by: BLK00TJ on August 25, 2014, 05:11:37 PM
Friggin' amazing incline pressing!

I get what you are saying about programs.  5/3/1 helped me with squats, but I regressed on bench and stalled quickly on deadlifts.  I think partly was due to me cutting (even in bulk mode I didn't move my bench and deadlift though).  I think frequency was definitely an issue with bench.  I am on my own for 10 weeks so I'll see how that works out.  Already wanting to change a few things though and I'm in week 2. :crazy:
Title: Re: The Road to 405
Post by: Get-n-fit on August 26, 2014, 02:17:35 PM
Friggin' amazing incline pressing!

I get what you are saying about programs.  5/3/1 helped me with squats, but I regressed on bench and stalled quickly on deadlifts.  I think partly was due to me cutting (even in bulk mode I didn't move my bench and deadlift though).  I think frequency was definitely an issue with bench.  I am on my own for 10 weeks so I'll see how that works out.  Already wanting to change a few things though and I'm in week 2. :crazy:

I really enjoy training by "playing it by ear"  I have a rough idea of what I want to do for the day, but a lot depends on how the bar moves after warm up.
Title: Re: The Road to 405
Post by: Get-n-fit on August 26, 2014, 02:28:47 PM
Back day:
Fairly quick workout, but enjoyable

Sumo DL:
135x8x2-warmup
225x8
315x6
405x10--this felt dam good!

Rack pulls- bar below the knee in conventional stance:
405x6
495x6
585x3--also felt great


A lot of people say "Why pull off a rack??  if you want to lift heavier Dl's, practice full ROM DL's"  To that I say, "Why the Phuck not?!!"  lol
Rack pulls are a great way to work your hip thrust portion of the lift and really overload the bar.  You in turn really hit your lats and traps much harder.   Also, I've trained with some power lifters from the Bahamas that never practiced full ROM Dl's it was ALWAYS rack pulls at various heights.  When they entered PL meets they out pulled everyone.  Will this work for everyone? Will I quit full DLs?  Probably not,  my point is, don't discount Rack pulls as a great assistance exercise.

BW pull ups:
Neutral grip- alternating head on each side of the bar
8
8
Wider neutral grip with legs held at 90 degrees
8

Weighted pull ups-wide overhand grip- working only negative:
bw+25lbsx8
bw+25lbsx8

Wide grip finger tip pull ups-8

BOR BB:
135x8
225x8
275x8
225x8

Great back day- had fun playing with various pull ups.
Title: Re: The Road to 405
Post by: Little Tim on August 27, 2014, 05:56:48 AM
Rack pulls make sense like board presses or half squats.  Just as long as you're not delusional about your ROM, I'm all about it.  Another tool in your box.
Title: Re: The Road to 405
Post by: Get-n-fit on August 27, 2014, 10:51:43 AM
Rack pulls make sense like board presses or half squats.  Just as long as you're not delusional about your ROM, I'm all about it.  Another tool in your box.


Exactly
Title: Re: The Road to 405
Post by: Get-n-fit on August 27, 2014, 02:25:40 PM
Solo Shoulder day
Hammer strength shoulder press:
360x5
(400x5)x4

DB bent over reverse fly:
20x8
25x8
30x8
30x8
30x8
35x8

DB lateral Raise:
(35x8)x5

Also did some face pulls in the cables and some more reverse flys on the pec deck. Didn't pay attention to the weight though,  fairly light and high reps to flood my shoulders with blood.

Great workout today,  arms tomorrow.
Title: Re: The Road to 405
Post by: Get-n-fit on August 29, 2014, 02:16:32 PM
leg day- changing from the regular routine for a day.....high reps!phuark

Squats:
and to try something new...low bar
135x8
135x8
185x20
225x16
225x16
225x16

attempted lunges but my back was so tight I couldn't handle it anymore

Leg press:
360x20
360x20
360x20
360x20
270x50!!


donkey calf raise:
400x16x5

My quads are burning,  back has finally loosened up.  That was hurtin like a bitch after squats.  I'm not used to high reps, but it's good to change things up once in a while. Hopefully I'll be able to walk this weekend.
Title: Re: The Road to 405
Post by: Get-n-fit on September 02, 2014, 02:31:15 PM
chest day:
Incline BB:
275x5
275x5
275x5
275x3
275x3/185x5

Flat DB:
120x5
120x5
120x5
losing MMC so I dropped the weight:
100x6
100x6

Wide grip hammer strength:
270x8
270x8
180x12-really focusing on MMC

Pec Dec Flys:
120x16
165x8
100x8..very slow with emphasis on MMC and hard flex.

Great chest day- was very happy with the Incline #'s and I'm really digging the focus on MMC.

Title: Re: The Road to 405
Post by: Get-n-fit on September 04, 2014, 02:11:56 PM
Back yesterday...didn't post though...did a ton of pull ups and various grips.  Feeling the pump today in my lats....possible correction: teres major...not exactly sure, it's the outer most upper part of the lat area.  I really like the neutral grip as it tends to hit my lats intensly.  Did super wide grip assisted at the end...high reps and focused on MMC. Also did some DL's, rack pulls and  BOR.


Shoulder day:
my upper body is pretty sore and blasted to I decided to up the volume rather than intensity.
DB press:
50x16
50x16
70x16x4
I enjoyed these high reps-  I could really feel the pump in my shoulders after the 2nd working set.

bent over DB reverse flys:
20x16
25x16
30x16
27.5x16
25x16

DB laterals:
20x16
20x16
20x16
25x16
25x16

shrugs: pwo
270x24x4
450x8x2


Face pulls: I have a hard time on these and REALLY have to focus on MMC and keep it light so it doesn't turn into a high row and activate the wrong muscles.
50x16
80x16
80x16


Great workout, nothing exiting numbers wise, just focused on high reps and forcing as much blood as possible into my shoulders.



Title: Re: The Road to 405
Post by: Get-n-fit on September 05, 2014, 02:08:31 PM
Leg day
Thought I'd try some new squats:
Tried DB squats- just holding the DB at your side and squatting...felt it more in my arms and shoulder and barely anything in my legs
Goblet squats- felt it in my wrists...no thanks
Back to my normally scheduled program

Low bar:
135x8
135x8
225x8
315x3
365x1

Normal (high) bar
405x1
405x1
425x1

Squats felt great. I was worried bc my back tightened up quick during the DB squats.  My back just doesn't like high reps, low rep works best for my back.

squat machine:  just trying something new again
pwo
180x8
360x8

didn't care for it, the movement is just odd

Leg ext:
165x20
165x20
165x20
165x20

Single leg ext:
70x16
70x16
70x16


I can't remember the last time I did single leg ext, they felt great and burned like a mutha, I'll have to work them more often.

Title: Re: The Road to 405
Post by: Bando on September 05, 2014, 03:45:19 PM
Leg day
Thought I'd try some new squats:
Tried DB squats- just holding the DB at your side and squatting...felt it more in my arms and shoulder and barely anything in my legs
Goblet squats- felt it in my wrists...no thanks


See a lot of people doing these. Never seen any one with big legs doing them.
Title: Re: The Road to 405
Post by: Get-n-fit on September 05, 2014, 04:02:04 PM
Leg day
Thought I'd try some new squats:
Tried DB squats- just holding the DB at your side and squatting...felt it more in my arms and shoulder and barely anything in my legs
Goblet squats- felt it in my wrists...no thanks


See a lot of people doing these. Never seen any one with big legs doing them.

I should have taken a vid for you then

LMAO, j/k

I was trying to alleviate some pressure from my back for the week bc it has been tightening up in one particular spot so I thought these might help since there's no bar on my back,  funny thing is though, my back still tightened right up.  It actually felt much better once I got under a bar with some decent weight on it.
Title: Re: The Road to 405
Post by: BLK00TJ on September 05, 2014, 04:26:07 PM
Sounds like your gym could use one of those belted hip squat machines.  That'll take some pressure off your back and burn the crap out of your quads.
Title: Re: The Road to 405
Post by: Get-n-fit on September 05, 2014, 04:29:07 PM
Sounds like your gym could use one of those belted hip squat machines.  That'll take some pressure off your back and burn the crap out of your quads.
hmmm...interesting, never seen one
Title: Re: The Road to 405
Post by: BLK00TJ on September 05, 2014, 05:22:07 PM
Sounds like your gym could use one of those belted hip squat machines.  That'll take some pressure off your back and burn the crap out of your quads.

hmmm...interesting, never seen one

Your's for under 3k :D

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=349 (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=349)
Title: Re: The Road to 405
Post by: sakustoms on September 06, 2014, 10:26:49 PM
Do you think the neutral grip pullups hit your lats better than wide grip? I just can't seem to hit the lats real hard doing pullups. Maybe I'm just not doing enough of them.

Tons of weight moving in here brother. Keep it up.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on September 08, 2014, 08:57:24 AM
Do you think the neutral grip pullups hit your lats better than wide grip? I just can't seem to hit the lats real hard doing pullups. Maybe I'm just not doing enough of them.

Tons of weight moving in here brother. Keep it up.  8)

I personally feel the neutral grip more in my lats and wide grip in the middle of my back between my shoulder blades. 
Title: Re: The Road to 405
Post by: Get-n-fit on September 08, 2014, 02:29:43 PM
Chest day:
BB Incline:
285x3
285x3
295x3
315x1
315x1
185x16

For the remainder of the work, focus is on  MMC, so weight is lighter than usual with a hard contraction at each rep.
DB Flat:
100x8
100x5
100x5
100x5
100x3

Hammer Wide PWO:
180x8
180x8
180x8
270x6/180x6/90x12

pec dec fly:
120x8
120x8
135x8

Great workout, I'm  really enjoying the hard contraction focus.  Slowing the reps down lets me focus on exactly what muscle I want to hit and make sure I don't roll my shoulder into the rep.

Title: Re: The Road to 405
Post by: Get-n-fit on September 09, 2014, 02:43:36 PM
Back day:
BW pull ups-

 Neutral grip: BWx8x5
Wide grip-finger tips only-6

Went easy on DL's today-  past few weeks my lower back has been acting up.

Sumo DL:
135x8
135x8
225x6
315x1
405x1
465x1

semi underhand grip on plate loaded row machine-narrow to wide movement-PWO
90x16
180x12
270x8
360x4
180x16/135x12/90x12-drop set no rest

tried a new machine out and really liked it
Free movement wide lat pull down- single arm
80x24x3




Title: Re: The Road to 405
Post by: Get-n-fit on September 10, 2014, 02:22:15 PM
OHP- haven't done these for a long time
95x16
135x8
155x5
155x5
165x5
165x5
185x1

DB bent over reverse fly:
25x16
30x16
30x8
20x16
20x16

DB Lateral Raise:
25x8
30x8
30x8
35x8
40x8

Cable reverse fly:
30x8
20x16
10x24

Face pulls:
50x16x3

Shrugs:
450x5x5


Title: Re: The Road to 405
Post by: BLK00TJ on September 10, 2014, 02:48:29 PM
No 600lb shrugs?  Good work though :D
Title: Re: The Road to 405
Post by: Get-n-fit on September 10, 2014, 03:19:41 PM
No 600lb shrugs?  Good work though :D
I post those on BB.com

 ;) ;D
Title: Re: The Road to 405
Post by: sakustoms on September 11, 2014, 01:44:28 PM
No 600lb shrugs?  Good work though :D
I post those on BB.com

 ;) ;D

I won't even mention the puny weight I was shrugging today.  :o

Still kicking ass in here. Great job man.
Title: Re: The Road to 405
Post by: Get-n-fit on September 11, 2014, 02:02:12 PM
No 600lb shrugs?  Good work though :D
I post those on BB.com

 ;) ;D

I won't even mention the puny weight I was shrugging today.  :o

Still kicking ass in here. Great job man.
Thanks bud!!
Title: Re: The Road to 405
Post by: Get-n-fit on September 11, 2014, 02:13:06 PM
Arm day.....AKA,  how much blood can we blast into our arms?!!   ;D

CGBP:
All one set, no rests...well, a few seconds here and there toward the end
195x10/175x10/155x10/135x10/115x10/95x10....ouch!!
short rest-was going to repeat, except going up, but partner was whining sooooooo
95x50
115x30
135x20
155x10
175x10
195x10
135x30


Standing preacher curls- alternating partner sets, only rest while partner I doing reps:
(something in my right wrist was really tight...started right before I got to the gym and these curls were a real bitch to do, I wrapped the heck out of the one wrist and went for it)
75x10
75x9
75x8
75x7
75x6
75x5
75x4
75x3
75x2
75x1


Single Arm cable tri kickbacks:
20x20..way too light
40x20...too light
60x20...that the ticket

lying cable curls: <30 sec rests
45x20
45x20
45x20

finisher:
rope cable ext...hard contractions:
40x50
no rest at all
rope hammer curls:
40x50

yeah...you could say a lot of reps were done today, arms felt like they were going to explode.
Title: Re: The Road to 405
Post by: Get-n-fit on September 12, 2014, 02:22:04 PM
Great leg day today!!
Squats:
135x8
135x8
225x8
315x4
405x2
425x1
435x1...felt dam good!!

Leg press:
450x20x4


Leg extensions:
holy phuark my quads were burnt!!
180x12
165x16
165x16

Single Leg ext:
75x16
75x12
60x20

Great leg day, my legs are swole right now, was actually wobbly legged walking out of the gym.  First time that's happened in a long time.  I think I'm digging this type of workout for now,  hit some heavy, low reps to begin and then a couple of low weight, high reps to blast as much blood as possible into the muscle.  Feels good
Title: Re: The Road to 405
Post by: Bando on September 12, 2014, 04:05:25 PM

Leg press:
450x20x4


hole e fuk
Title: Re: The Road to 405
Post by: Get-n-fit on September 12, 2014, 04:09:03 PM

Leg press:
450x20x4


hole e fuk

wanted another set, but people were lining up for the dam leg extension machine so I cut it at 4.
Title: Re: The Road to 405
Post by: sakustoms on September 12, 2014, 10:51:38 PM

Leg press:
450x20x4


hole e fuk

X2

I worked in with a guy at my gym once after squats. He was doing 400 lb leg press for 100 reps. I did 20 first set then like 15 next set. After that it was 5-10 per set till I thought I was gonna die.

I am impressed as always.  :bowdown:
Title: Re: The Road to 405
Post by: FLEX on September 13, 2014, 12:10:57 PM
Great leg day today!!
Squats:
435x1...felt dam good!!

Leg press:
450x20x4

Nice work.  :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on September 15, 2014, 02:37:21 PM
Thanks Guys,  my legs were tight as phuark all weekend, and I had to run a 5k Sat morning, the first half mile was rough, but I loosened up quickly, and it most likely lessened the DOMS. 

and today..Chest Day:
Incline BB:
135x16
135x8
225x6
275x4
285x3
285x3
285x3
275x3
275x3
185x12

Flat DB;
100x5x5

Hammer Strength wide:
180x8
180x8
180x8/90x16

Pec Dec Flys:
Every rep  with extra focus on contraction
120x8
Single Arm:
80x8
100x8
100x8

Super drop set with both arms-no rest except to move pin:
110x10
100x10
90x10
80x10
70x10
60x10
50x10
40x10
80x10
110x10


Title: Re: The Road to 405
Post by: sakustoms on September 16, 2014, 07:49:31 AM
(http://img2.wikia.nocookie.net/__cb20120627223135/theamazingworldofgumball/images/7/7f/I_approve.jpg)
Title: Re: The Road to 405
Post by: Get-n-fit on September 17, 2014, 02:27:43 PM
holy sh*t...my work monitors have been upgraded to wide screens, now everything is stretched out and looks weird, I'm trying to figure out a way to make everything look better. 


Shoulder day: aka drops sets till you drop dead

Seated DB press:
working sets:
65x16/30x16
65x16/30x16
65x16/30x16

Bent over reverse DB flys:
20x16
25x16
25x16
25x16
25x16

DB side laterals:
20x16
20x16
20x16
25x16
25x16

Cable reverse flys:
20x16
20x16
20x16

Face pulls:
60x16
60x16
60x16

Super drop set db shrugs:....all of the below is ONE set, no rest at all
90x10
85x10
80x10
75x10
70x10
65x10
60x10
55x10
50x10
45x10
40x10
35x10
30x10
.....so that's 130 straight reps of hell!!

Great workout,  my shoulders and traps are filled with blood right now.


Title: Re: The Road to 405
Post by: Get-n-fit on September 18, 2014, 09:14:24 AM
ok...it's time to get serious about cutting my fat, I'm sick of it and want an f'in 6 pack!! 
     One of my female friends was showing me the app my fitness pal yesterday that she uses and I'll be going with that now and tracking.  I used this app when it first came out and it sucked.  I used a couple other ones to track and they were decent, but it looks like there have been some really good updates to MFP and I really like the UI now.  I had to adjust the calories on there, it had me down at 1800 cals/day for weight loss, based on my TDEE at about 2900-3300 depending on the formula used, I'm going to cut at 2400 cals/day with a 40/40/20 break down. 
     
     In regards to cardio, I'm going to be doing HIIT running.  It sounds much more appealing than the continuous endurance running I've been doing.  There are claims that it is much more beneficial,  I'm not sure about that, so I'll give it ago. I did my first run last night, with HIIT, everything says to keep the total time down to 15-20 mins so I can work with that!! Every run I do starts with a fast walk for a warm up for 3-5 minutes and end the same,  I'll be leaving that out of my tracking and just posting the actual rounds.

So last night was 8 rounds of the below:
30 seconds running ( level 9+ on the treadmill....I say 9+ bc it's an old machine and has a sliding speed adjuster, so I'm just sliding it up and trying to get my balance before I get thrown off the treadmill)
60 seconds of fast walk (level 3)

It was a good workout,  I'll probably move the running up to 40 secs next time.

Anyways,  lets do this! 
Title: Re: The Road to 405
Post by: sakustoms on September 18, 2014, 09:23:28 AM
Good luck with the cutting. Let us know how it goes. I'll be over here stuffing my face till December.  ;)
Title: Re: The Road to 405
Post by: Get-n-fit on September 18, 2014, 02:26:07 PM
Hellacious Arm day:

CGBP:
super drop sets, the below is ONE set, no rest unless absolutely necessary and even the, only a second or 2
195x10/175x10/155x10/135x10/115x10/95x10

and one more set from hell
200x5/180x5/160x5/140x5/120x5/100x5/100x5/120x5/140x5/160x5/180x5/200x5

lying cable ext:
45x20/30x20/15x20
52x16/37x16

Preacher curls:
again-the below is one big drop set- no rest-pwo
65x5/60x5/55x5/50x5/45x5/45x5/50x5/55x5/60x5/65x5

hammer rope curls:
70x20
110x8
130x8
150x6

Finishing set:
no rest between tri and bi 1set:
tri rope ext:55lbx50
ez curl cable bar:55lbx50


Finished with hanging leg raises

Great workout, arms got a sic pump...and so did chest during CGBP  :D
Title: Re: The Road to 405
Post by: sakustoms on September 19, 2014, 07:17:10 AM
You're a madman.  :o   ;D
Title: Re: The Road to 405
Post by: Get-n-fit on September 19, 2014, 02:22:09 PM
Thanks Eric!! 

Yesterday macros:
Cals:2558 over 158
Carb:239
Protein:201
Fat:74

Dinner really phucked things up, instead of the usual home cooked meals, my wife brought home some pollo tropical, which is delicious, but put me over my cals.....well that and the beer.  :P
 



Since I killed arms yesterday I may as well go Serial and repeat with legs!

Squats:
Narrow stance:
225x8
225x8
Normal Stance:
315x8
315x8
Sumo stance:
225x8
225x8

Leg press:
450x20
450x20
450x20
500x20
540x20....ouch

Single leg ext:
75x16
75x16
60x16

BB SLDL:...at this point my quads were on fire and standing had become a task
light and easy
135x12
135x12
135x12


Great leg work out, I haven't been this sore for ages after a leg day....I f'in love it!!



Title: Re: The Road to 405
Post by: sakustoms on September 19, 2014, 09:01:16 PM
Damn Brad. I need to move to Florida and workout with you. I would be hyooooge in no time. Or crippled.  :twak:
Title: Re: The Road to 405
Post by: BLK00TJ on September 19, 2014, 09:39:48 PM
You are well within your rights to go over by 158 calories when you have that kind of volume on a leg day.  Phuckin' worked for it.  :bigthumb:
Title: Re: The Road to 405
Post by: Get-n-fit on September 22, 2014, 09:27:40 AM
Thanks Guys!!  surprisingly the weekend DOMS wasn't that bad, my legs were a little tight, but not anywhere as bad as I thought it might be.  I think my early Saturday run helped prevent that.

So Saturday I went to a gun expo with my buddy and he wanted to go at 9AM so I did a quick HIIT run early.
Stepped up the stress times by 15 secs
8 Rounds-
45 seconds of full out sprint
60 seconds of fast walking

Weekend eating cals was under....dinner is a bitch to track!  guesstimates baby
Title: Re: The Road to 405
Post by: Get-n-fit on September 22, 2014, 02:31:17 PM
Chest day- I haven't hit Flat bench for a few months so we changed it up today

BB Flat:  Like I said it's been a while so instead of my standard 5x5 at one weight I'm doing a progressive 5x5
225x5-waaaaay too light
245x5- to light
275x5- light
295x5-getting better
305x5- not too shabby
I was pleased with these numbers,  It's not the 325x5x5 I was at a few months ago, but a lot of strength is holding fast

DB incline:
Also haven't done these for a while so I started light and moved up
90x5
100x5
110x5
120x5
110x5

Wide Hammer strength:
270x8
270x8
270x8
Drop set-270x12/180x10/90x16

Machine Fly: Running late on time so just a quick drop set
120x16/105x10/75x16    With these I like to concentrate and focus on forcing my chest to pull the bars together, rather than my arms.

Great workout,  hit some decent numbers.

Title: Re: The Road to 405
Post by: Get-n-fit on September 24, 2014, 02:30:49 PM
Shoulder day..solo
DB shoulder press:
85x8/30x16
85x8/30x16
85x8/30x16


BO DB reverse flys:
20x16
25x16
25x16
25x16
25x16

DB Lateral Raise:
20x16
25x16
25x16
25x16
25x16

Shrugs:
270x16
360x8
450x8
450x8
450x8/360x8/270x16

Cable reverse fly:
30x8
20x16/10x16
20x16/10x16
20x16/10x16

Cable face pull:
50x16
70x16
70x16


Great shoulder day. still focusing on high reps on these with extra work on the rear delts
Title: Re: The Road to 405
Post by: sakustoms on September 24, 2014, 05:44:10 PM
Damn your starting numbers for shrugs are my finishing ones. We'll at least the weight not the reps. Lol
Title: Re: The Road to 405
Post by: Get-n-fit on September 26, 2014, 02:36:33 PM
dam, I gotta get caught up on some of the journals in here!!

Leg day- can't spell legendary without leg day....another painfully exhausting workout, just the way I like it
Squats:
narrow stance:
225x8
275x8
Normal stance:
315x8
315x8
Sumo Stance:
225x8
275x8- for sumo this actually felt better than 225

Leg press....time to push it
450x20
500x20
500x20...had roll myself out of the machine and lay down
500x20...roll and lay
500x20...roll and lay
I tried to keep my rest times fairly short,  within 30 seconds of my partner finishing his set

By this time my quads are THROBBING
One leg extentions:
60x16
75x16
90x16

no sldl, out of time and very out of energy. Time for a nap....as sson as I finish 4 more hours of working and the hour drive home.  :-\




Title: Re: The Road to 405
Post by: Get-n-fit on September 29, 2014, 03:07:11 PM
Chest day:
Incline BB- felt heavy today
275x3
275x3
275x3
275x3
275x2-over arched and my back cramped like hell
185x14

DB flat:
100x5
105x5
105x5
105x5
110x5

Hammer Wide:
270x8
270x8
Drop set: 270x8/180x10/90x16

Cable Cross Over:
60x12/30x24
70x8/40x16
For a finishing exercise this was really getting to heavy, so
30x50....slow, with heavy focus on contraction

Decent workout, would have like to have moved the incline easier, but that's ok

Legs are feeling great after Fridays workout, thought I'd be wobbling all weekend.
Title: Re: The Road to 405
Post by: Get-n-fit on September 30, 2014, 02:33:54 PM
Back day- did some DL's, rack pulls, t-bar rows and pull downs

I'm getting very frustrated with my DL's, I've been more or less stuck for the past years.  I hit 500 before the end of 2013, was able to pull 525 real nice in July, but for the past few months I've just been exhausted on DL's, barely able to pull 495, that's if the bar even moves. 
Title: Re: The Road to 405
Post by: BLK00TJ on September 30, 2014, 07:30:07 PM
Back day- did some DL's, rack pulls, t-bar rows and pull downs

I'm getting very frustrated with my DL's, I've been more or less stuck for the past years.  I hit 500 before the end of 2013, was able to pull 525 real nice in July, but for the past few months I've just been exhausted on DL's, barely able to pull 495, that's if the bar even moves.
I know those feelz.  Deadlifts seem to be one of those lifts that can drop or stagnate for unknown reasons.  I'm being patient on the program I'm on and not going off of it until I get to the end to test.
Title: Re: The Road to 405
Post by: Get-n-fit on October 02, 2014, 02:38:41 PM
Did shoulders yesterday....pretty much the same as last week, but instead of Db press we did seated BB press, worked up to 225.

Arm day:
CGBP
135X8
135X8
225X8
225X8
275X6
315X1

Cable Rope Ext:
back against pad-all one drop set, no rest between sets
60x10
50x10
40x10
30x10
20x10
Repeat

Above head ext:
drop set- no rest
70x10
60x10
50x10
40x10
30x10
20x10

Preacher Curls:
drop set- no rest-pwo
65x10/60x10/55x10/50x10/45x10

Cable rope hammer:
and another drop set
150x10
140x10
130x10
120x5 (this was a bit ambitious of a drop set!!)
110x5
100x5
60x10

set 2:drop set
150x10
120x10
90x10
60x10

Wide cable curls:
65x10/55x10/45x10/35x10 repeat

finishing:
cable ext with metal bar
70x50
curls with same bar (no rests between the 2)
70x50
Title: Re: The Road to 405
Post by: Get-n-fit on October 03, 2014, 02:30:09 PM
Leg day.....I'm still trying to recover...an hour later, lol.....this was a "keep the trash can close," type of day
Squats:
Narrow stace:
225x8
275x8
Normal stance:
335x8
335x8
Sumo:
275x8
315x8

Leg press....aka, how close can we get to puking
450x10
500x20
550x20...getting close
605x20....dear lord, let me lie down
605x20....yup....here comes meal #2.  j/k....it was a close call though

single Leg ext:
60x20
75x16
75x16

That was very exhausting,  I upped my food intake this morning to prep for it, should have started last night, (can I carb load with beer?)

Now I'm sitting in my office trying not to doze off and my legs are about to explode they are so tight.  Where's my secretary?  I need a leg massage   :P :o
Title: Re: The Road to 405
Post by: BLK00TJ on October 03, 2014, 05:16:04 PM
LOL.. I bet it was hard to get out of the leg press after those 20 rep sets.
Title: Re: The Road to 405
Post by: sakustoms on October 03, 2014, 07:56:23 PM
I hate that close to puking feeling.  :o

How long are your rest periods between sets like that?
Title: Re: The Road to 405
Post by: Get-n-fit on October 06, 2014, 09:01:45 AM
LOL.. I bet it was hard to get out of the leg press after those 20 rep sets.
I literally roll out of the leg press and lay down while my partner does his set


I hate that close to puking feeling.  :o

How long are your rest periods between sets like that?

I usually wait at least 2 minutes (I use the JeFit timer)
Title: Re: The Road to 405
Post by: Get-n-fit on October 06, 2014, 02:15:41 PM
Chest day:
BB Incline:
255x5
255x5
255x5
255x5
255x5

DB Flat bench:
100x5
120x5 (wanted to get at least one set out...unfortunately that's all I got)
110x5
110x6
110x6

Hammer Wide:
270x8
270x8
360x5
270x8/180x8/90x8

Cable cross over- pause and hold contraction on each rep:
30x20
50x12
50x8/40x8/30x8

Great chest workout,  mixed in a little heavier work and it felt great.

Back tomorrow, undecided about how I'll approach DL's, may back down a little for a few weeks.
Title: Re: The Road to 405
Post by: Get-n-fit on October 07, 2014, 02:59:56 PM
Back Day:
BB BOR:
overhand grip
135x16
135x16
185x8
185x16
185x16/135x10
Reverse grip:
135x20

Lo-Hi plate loaded row-single arm...PWO on one side:
45x10 (just to focus on the MMC before really hitting it)
90x8
135x8
225x8....overload set
135x8

plate loaded row-narrow to wide grip movement-pwo
90x16
140x8
160x8-pause and hold sets on contraction
85x16 with long pause and hard contraction

reverse pushups???...best descript I could think of-body is horizontal to the floor feet elevated a little higher that hand and pull up..BW exercise
3 sets 16 reps each

Assisted pull ups
3 sets 16 reps each

Hyper extensions:
bw x 16
bw+plate x 12
bw+plate x 12/ +8 BW

Great workout and.........not a single DL done!! lol
Seriously though, it was a nice change and I'm fairly certain at this point I'm dropping DL's for a few months and just really hit the rest of my back hard.  Time to get thick and wide!!
Title: Re: The Road to 405
Post by: BigDaddy on October 07, 2014, 03:26:28 PM
reverse pushups???...best descript I could think of-body is horizontal to the floor feet elevated a little higher that hand and pull up..BW exercise
3 sets 16 reps each

I think they are called inverted rows.  How did you like them?  I've been thinking about swapping them into my back routine.
Title: Re: The Road to 405
Post by: Get-n-fit on October 07, 2014, 03:35:34 PM


I think they are called inverted rows.  How did you like them?  I've been thinking about swapping them into my back routine.
Ahh, thanks!  I really like them.  Since it's only a body weight exercise, I keep it toward the end of the workout as part of my finishing exercises. Some people do them as a sub for Pull ups bc they can't do pull ups, but when I do them it doesn't feel like it's working the same muscles to me. It feels much more like a row.
Title: Re: The Road to 405
Post by: BLK00TJ on October 07, 2014, 03:41:31 PM
Quote
Reverse grip:
135x120
You doin' cardio now?  Solid work GnF.  Heavy, solid work.
Title: Re: The Road to 405
Post by: Get-n-fit on October 07, 2014, 04:05:42 PM
Quote
Reverse grip:
135x120
You doin' cardio now?  Solid work GnF.  Heavy, solid work.

D'oh, good catch, lmao
Title: Re: The Road to 405
Post by: Get-n-fit on October 08, 2014, 02:35:44 PM
Shoulders...solo today
Seated DB press:
75x8/45x10
85x8/45x10
85x8/45x10

DB bent over reverse fly:
20x16
25x16
30x16
35x8
30x16

Cable Reverse Fly:
20x16
20x12
30x8
20x16
20x16

Cable rope face pull:
70x16x3

Shrugs:pwo
270x16
360x8
450x8
450x8
450x8
360x8
270x16


Cable shrugs-finishing movement (standing in the middle of the cable "rack" handles at lowest setting toward floor and squeezing the traps in and up)
70x20x3


Title: Re: The Road to 405
Post by: Get-n-fit on October 10, 2014, 02:18:38 PM
Leg day-
Squats-  buckle on belt busted after 315 set..SOB!
Narrow Stance
225x8
275x8

Normal: back tightened up very fast so I couldn't get the reps in
335x3
315x4

Sumo stance:
315x4
335x4


Leg Press: tried pushing the numbers today, not too shabby
450x20
540x20
630x20
720x15
900x5/540x20

Single Leg ext:
75x20
90x12
105x8/60x10

Normal leg extension-180x16.....and legs are exploding

Time to see if there is a warranty on my liftinglarge belt
Edit: looks like a one year warranty, I just sent them an email, we'll see how this goes.



Mike A. at liftinglarge.com is SERIOUS TOP NOTCH!!!  I sent them an email and within a few minutes he responded. I sent him pics and he's shipping out a replacement lever immediately!!  Absolutely great guys!!
Title: Re: The Road to 405
Post by: BLK00TJ on October 10, 2014, 04:30:59 PM
Scary stuff to have a buckle give out on a deep squat.  I've had it happen twice and neither was pleasant.  Once an old, cheap, single prong trainer belt and once a velcro belt.  I have an extra buckle from LL but the screws weren't long enough.  I think next time around I'll order up a Toro buckle from them.
Title: Re: The Road to 405
Post by: Get-n-fit on October 13, 2014, 02:42:03 PM
Chest day:
Incline BB:
255x5
255x5
265x5
275x5
265x5


DB Flat:
100x8
110x6
110x5
110x6
110x5

Hammer wide-pwo:
270x8
270x8
360x4/270x6/180x6/90x12

cable lower chest raise: all pause/hold reps
40x10
30x12
30x12

Cable cross over-shoulder height: all pause/hold reps
50x12/40x12/30x12


pic after workout...upper chest coming along
(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20141013_134158.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/20141013_134158.jpg.html)

Title: Re: The Road to 405
Post by: BLK00TJ on October 13, 2014, 03:34:08 PM
Damn, GnF... Chest is huge!
Title: Re: The Road to 405
Post by: Get-n-fit on October 13, 2014, 04:20:25 PM
Damn, GnF... Chest is huge!


Thanks!!
Title: Re: The Road to 405
Post by: sakustoms on October 13, 2014, 05:08:20 PM
Great job man. Everything is looking huge.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on October 14, 2014, 02:16:19 PM
Thanks Eric!!


Back day...tons of reps today
BB BOR:
135x20
135x20
135x20
225x12
135x20
^^was super set with Inverted rows on some rings I recently purchased and wide/narrow ring pushups.

BW hangs on the rings- 30 secs x3

T-bar rows:
90x20x3

Narrow->wide plate loaded row:
90x10
90x10
140x10

Single arm pull down:
60x6
40x12
40x12

Narrow->wide plate loaded pull down:
140x16x5

Hyper ext:
BW+45x16x3

No impressive numbers today- really focused on the contactions with each rep...lots of pause and hold on contraction which gets very tiring.
Title: Re: The Road to 405
Post by: Get-n-fit on October 15, 2014, 02:17:33 PM
Back is feeling great after yesterdays workout.

On another note, I received my replacement lever for my belt yesterday. Only took 2 biz days!!

Shoulder day:
DB Press:
75x8/45x12
85x8/45x12
85x/45x12

DB Bent over reverse fly:
20x16
27.5x16
30x16
35x8
35x8

DB laterals:
20x8
30x8
35x8/20x8
40x8/20x8

Cable reverse fly
20x16
20x16
30x8/20x8
30x8/20x8

Rope face pulls:
70x16
80x16
100x16

Trap Bar shrugs:pwo
90x20
180x16
360x4
270x16
270x16

cable shrugs:
50x20
100x16
150x16
110x20






Title: Re: The Road to 405
Post by: Get-n-fit on October 16, 2014, 04:02:48 PM
Another crazy arm day, we'll see if I can remember this:
CGBP:
This is one monster set:
200x10/180x10/160x10/140x10/120x10/100x10

One more set going up:
100x10/120x10/140x10/160x10/180x5...I quit here.  At the bottom of my pecs in the middle was uncomfortably tight...to the point it felt like they were going to tear.

Strict cable rope ext: lots of drop sets
50x10/40x10/30x10/20x10
50x10/40x10/30x10/20x10
60x5/50x5/40x5/30x5/20x5/10x5/20x5/30x5/40x5/50x5/60x5/

Single arm above head cable ext-strict form:
30x10x3

Plate loaded preacher curls: one monster drop
70x10/65x10/60x10/55x10/50x10/45x10

Lying cable curs:
45x20
60x12
75x8

Preacher curls.....forced reps and long negatives after failure: pwo
50x24 + 4   waaaaayyy too many reps for what I wanted to do
100x6 + 2

Standing wide cable curls:
50x16x3


That's it for today folks.
Title: Re: The Road to 405
Post by: Get-n-fit on October 17, 2014, 02:15:16 PM
Leg day:
Squats:
Narrow stance:
225x8
275x8

Normal stance:
315x8x2

Sumo Stance:
335x8x2

Leg press:
450x20
540x20
630x20x3

Single leg ext:
75x15x3


Legs are pumped and wobbly
Title: Re: The Road to 405
Post by: Get-n-fit on October 20, 2014, 02:11:52 PM
Chest:
Incline BB:
255x5
255x5
255x5
265x5
265x5

DB Flat:
100x8
110x6
110x6
110x5
120x4

Incline hammer-plate loaded-pwo:
360x6
attempted 540...it moved a few inches, will probably reattempt next week at the beginning of my workout
450x2
360x5/270x6/180x6

Cable Cross over:
60x12/30x24
65x10/35x20
70x8/40x16

Great workout, felt great, got some decent reps and decent numbers.
Title: Re: The Road to 405
Post by: Get-n-fit on October 27, 2014, 02:28:12 PM
Chest day- tryin to hit some bigger #'s today
Incline Hammer strength- PWO
post multiple warm ups sets
360x6
450x3
540x3!! failed at 1 last week, was happy to get 3...promptly got yelled at by the gym owner for grunting too loud.
450x6
450x6
450x6

DB flat bench:
100x8
110x6
110x6
110x6
120x7

Hammer Wide:
270x12
270x10
360x6
270x10
270x11

Cable cross over:
60x12/30x24
65x10/35x20
70x8/40x16


Great workout, hit some nice #'s and got some good reps and a big pump.  Feeling good.
Title: Re: The Road to 405
Post by: BLK00TJ on October 28, 2014, 05:58:08 PM
.promptly got yelled at by the gym owner for grunting too loud.

Did you ask them when they were getting tootsie rolls in?  When is pizza night? ;D
Title: Re: The Road to 405
Post by: sakustoms on October 29, 2014, 06:56:36 AM
.promptly got yelled at by the gym owner for grunting too loud.

Did you ask them when they were getting tootsie rolls in?  When is pizza night? ;D

Damn, didn't know you worked out at planet fitloss.  :panic: :rofl:

Again, tons of work and heavy numbers in here.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on October 29, 2014, 08:39:25 AM
.promptly got yelled at by the gym owner for grunting too loud.

Did you ask them when they were getting tootsie rolls in?  When is pizza night? ;D

lmao, yeah I've hit them back with that a few times.  This time though, when the manager (female) came over asking why we were grunting so loud my partner replied back "we were thinking about you"  She blushed, turned around and walked back to her office and I lmao.
Title: Re: The Road to 405
Post by: Get-n-fit on October 29, 2014, 02:18:29 PM
Shoulder Day:
Had a very exhausting morning and I felt it during my workout.

Standing DB press:
45x20
55x12
60x8
70x8
85x4

Seated DB Press:
80x12
90x8
90x8

Bent of DB reverse flys:
20x16
30x12
30x12
30x12
30x12

Side lateral DB flys:
20x16
30x8
30x8
30x8
30x8

Reverse cable flys:
20x16
20x16
20x16
20x16
30x8/20x12

Face pulls:
70x16
80x16
100x12

Behind the back BB shrugs:
135x16
225x16
225x16
225x16

Nothing impressive today, was very worn out and still fighting a stupid cold.
Title: Re: The Road to 405
Post by: Get-n-fit on October 31, 2014, 02:08:14 PM
Leg day:
Squats:
Narrow stance:
225x8
275x8
Normal:
315x8
315x8
Sumo Stance:
335x8
355x8

Leg press:
450x20
540x20
630x20
630x20
630x20

And out of time...d'oh.....my partner brought his daughter in (@27yo and very pretty) and we were helping here with some exercises and that took some time.  No big deal, I was dead after leg press anyways.
Title: Re: The Road to 405
Post by: Get-n-fit on November 03, 2014, 02:34:31 PM
Chest day:
leverage incline chest: PWO
180x16
180x16
270x8
360x6
540x4- yay
450x6
450x6
450x6
450x6

DB Flat Bench:
100x6.....something in my right shoulder felt like crap and these were a tough 6, I didn't think this was gonna be good.
120x6...wtf???felt better than 100
120x6....DB's were flying up!!
120x6...light weight baby
120x8!!...Hell yeah!!! what started out shitty turned out to be great!! possibly PR with reps and sets for that weight.

Cable flys:
50x12/20x24
60x10/30x20
80x8/40x16

Great workout!! Cut it short in terms of exercises, but got in a decent amount of sets still and hit some nice weights.

Title: Re: The Road to 405
Post by: sakustoms on November 04, 2014, 07:04:14 AM
Damn good stuff. Light weight baby!!! lmao

That first set of 6 may just have been a hitch in your setup. That's happened to me already.  :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on November 04, 2014, 08:39:06 AM
Damn good stuff. Light weight baby!!! lmao

That first set of 6 may just have been a hitch in your setup. That's happened to me already.  :thumbsup:

Thanks man,  yeah I'm pretty sure my set up was wrong, I felt off center on the bench so I was fighting balance while trying to press, happens to the best of us.
Title: Re: The Road to 405
Post by: Get-n-fit on November 04, 2014, 03:46:56 PM
back day:
Decided to go a little heavier today
BB bent over rows:
135x16
135x16
225x8
275x8
315x4 / 225x8

Split handle pull downs- superset with hangs
70x16-too light
90x16-too light
120x8 eh

BW hangs:
shoulder width grip-45 sec -2 sets
Finger only grip-35 seconds

plate loaded row machine:
50x16
140x8x5
^^^super set some very light single arm rows

Narrow_>wide plate loaded pull down
140x8
190x8
280x6 / 190x8

Title: Re: The Road to 405
Post by: Get-n-fit on November 05, 2014, 02:11:04 PM
ahhhh.....have this stupid lingering cough.  Was coughing all night long, last night I had such a bad coughing fit in the middle of the night I had to run to the bathroom and puke.  So I'm running on little sleep and feeling like crap.

Shoulders:

Seated DB press:
60x8
80x8
100x5
100x5
100x5


Bent over db flys:
30x8x5

Single arm laterals (laying sideways on a bench at an angle)
15x8x5

Reverse cable flyes:
30x8x5

this workout was a debacle- Someone cut the water main, so there was no water to the building, then the fire alarms went off before I was finished with my workout. 
Title: Re: The Road to 405
Post by: sakustoms on November 05, 2014, 02:54:26 PM
ahhhh.....have this stupid lingering cough.  Was coughing all night long, last night I had such a bad coughing fit in the middle of the night I had to run to the bathroom and puke.  So I'm running on little sleep and feeling like crap.

Shoulders:

Seated DB press:
60x8
80x8
100x5
100x5
100x5


Bent over db flys:
30x8x5

Single arm laterals (laying sideways on a bench at an angle)
15x8x5

Reverse cable flyes:
30x8x5

this workout was a debacle- Someone cut the water main, so there was no water to the building, then the fire alarms went off before I was finished with my workout.

All that shit and you're still pushing the hundos for shoulder press. Maybe I'll try puking in the middle of the night tonight. Ok, maybe not.

But I am right there with you on the waking up all night coughing crap. Can't wait till this lingering cough is gone. Hope you kick yours soon.
Title: Re: The Road to 405
Post by: Get-n-fit on November 05, 2014, 05:43:28 PM
Just a throw back to a previous post regarding my cut...it's going great!!  I can't stop packing on the pounds  :o :-\

I don't know if it's due to whatever sickness I have, but my cals haven't changed.  I feel very bloated though, so I think I'm just retaining a lot of fluids....hoping.
Title: Re: The Road to 405
Post by: Get-n-fit on November 07, 2014, 02:19:33 PM
Leg day: lowered the reps upped the weight:
Squats:
Narrow stance:
245x5
285x5
Normal:
335x5
345x5
Sumo:
345x5
365x5

Leg press:
450x12
630x10
720x10
I've never used knee wraps before and my knees were a little wobbly so I thought I'd give them a try...the next 2 sets are wrapped.
810x10
900x10

OK...holy fuck what a difference wraps make (inzers) My knees were super stable and the reps felt much better. Might have to use them more often, maybe I'll try them on squats next week.

Single leg ext:
75x16
105x10
120x8
The last 2 sets felt great, was very happy to get those reps at that weight

Donkey calf raises:
toes straight:
400x12
toes out:
400x12
toes in:
400x12
toes out:
400x12
toes straight:
400x12

Great leg day,  I feel like I'm back to about 90-95% health again and feeling much better, my endurance feels better and I wasn't tired at all today.  Hopefully I'll be able to walk this weekend, I'll be out camping at the springs, enjoying the great outdoors and the great weather!!..and lots of beer  :D
Title: Re: The Road to 405
Post by: sakustoms on November 07, 2014, 02:39:31 PM
Another impressive workout. Great job.  8)

Do you go all the way down on the leg presses?

Don't get too drunk or you'll lose all your gainz.  :jester:
Title: Re: The Road to 405
Post by: Get-n-fit on November 07, 2014, 02:54:47 PM
Another impressive workout. Great job.  8)

Do you go all the way down on the leg presses?

Don't get too drunk or you'll lose all your gainz.  :jester:
Thanks man!!

On leg presses, I go as low as possible and stop right before my ass rolls up, it's just too painful on my lower back if I roll further, even on light weight.  I put my feet very high on the plate also so I can get a little more depth before my ass rolls.
Title: Re: The Road to 405
Post by: sakustoms on November 07, 2014, 02:56:49 PM
Another impressive workout. Great job.  8)

Do you go all the way down on the leg presses?

Don't get too drunk or you'll lose all your gainz.  :jester:
Thanks man!!

On leg presses, I go as low as possible and stop right before my ass rolls up, it's just too painful on my lower back if I roll further, even on light weight.  I put my feet very high on the plate also so I can get a little more depth before my ass rolls.

Ok, was just curious. I've seen people do like half reps or so on leg press but with a ton of weight. I don't push anywhere near the weight you do but I like to go all the way down just until the sled bottoms out.
Title: Re: The Road to 405
Post by: Get-n-fit on November 07, 2014, 03:14:32 PM
Another impressive workout. Great job.  8)

Do you go all the way down on the leg presses?

Don't get too drunk or you'll lose all your gainz.  :jester:
Thanks man!!

On leg presses, I go as low as possible and stop right before my ass rolls up, it's just too painful on my lower back if I roll further, even on light weight.  I put my feet very high on the plate also so I can get a little more depth before my ass rolls.

Ok, was just curious. I've seen people do like half reps or so on leg press but with a ton of weight. I don't push anywhere near the weight you do but I like to go all the way down just until the sled bottoms out.

oh, yeah, I know what you're saying, I see the leg press knee bends all the time.   My lower back gets hurt so quickly and easily I have to be careful and not roll up.  I'm still able to get big ROM though.  On the last 2 big sets the wraps made a HUGE difference though.  I'll try to remember to take a vid next week and post it up.
Title: Re: The Road to 405
Post by: sakustoms on November 07, 2014, 05:27:39 PM
Cool. I like watching big number lifts.

I'd try knee wraps but I'd feel funny using them for my puny lifts.  :o
Title: Re: The Road to 405
Post by: BLK00TJ on November 07, 2014, 06:34:20 PM
Outstanding work!  Be ready to amaze yourself once you add wraps for squats.  You'll need more plates :D
Title: Re: The Road to 405
Post by: Get-n-fit on November 10, 2014, 09:45:48 AM
Outstanding work!  Be ready to amaze yourself once you add wraps for squats.  You'll need more plates :D

Thanks, that's what I'm hoping for!  :D
Title: Re: The Road to 405
Post by: Get-n-fit on November 10, 2014, 02:17:06 PM
Chest day:
Incline plate loaded machine- pwo:
360x6
540x6- and a vid: (yes, it's a leverage machine so it's not the same as pressing 540)
(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/th_20141110_123325.mp4) (http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20141110_123325.mp4)
450x6
450x6
450x6

DB Flat:
100x8
120x6
120x6
120x6
120x6
120x9- vid:
(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/th_20141110_131046.mp4) (http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20141110_131046.mp4)

High low cable flys:
45x20
55x16
65x16
75x12/40x12
40x12

Great day- hit some nice numbers, both the vids felt great!  Was very happy to pump out almost 9 reps with the 120's halfway through my workout.
Title: Re: The Road to 405
Post by: piperdown on November 10, 2014, 03:04:38 PM
Damn! That's some serious DB weight thrown around!
Congrats on the great session.
Title: Re: The Road to 405
Post by: Cali on November 10, 2014, 04:36:30 PM
DAMN!
The 100+Lb dumbbells at my gym just sit there collecting dust, nice to see that it's possible to use them lol
Title: Re: The Road to 405
Post by: Get-n-fit on November 12, 2014, 02:11:26 PM
Shoulder day:
Plate loaded shoulder press: (PWO)
360x5
410x5
450x3
450x2
360x5

DB lateral side raise:
20x12
25x10
25x10
25x10
25x10

DB Bent over reverse fly:
25x12
30x12
35x12
35x12
35x12

Cable reverse flys:
20x16
30x8
30x8
40x7
30x12

Cable rope face pulls:
70x8
90x10
100x12

Shrugs- PWO
270x16
450x6
450x6
450x6
450x6
450x6


Title: Re: The Road to 405
Post by: Bando on November 12, 2014, 02:45:56 PM
Chest day:
Incline plate loaded machine- pwo:
360x6
540x6- and a vid: (yes, it's a leverage machine so it's not the same as pressing 540)
([url]http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/th_20141110_123325.mp4[/url]) ([url]http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20141110_123325.mp4[/url])
450x6
450x6
450x6

DB Flat:
100x8
120x6
120x6
120x6
120x6
120x9- vid:
([url]http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/th_20141110_131046.mp4[/url]) ([url]http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20141110_131046.mp4[/url])

High low cable flys:
45x20
55x16
65x16
75x12/40x12
40x12

Great day- hit some nice numbers, both the vids felt great!  Was very happy to pump out almost 9 reps with the 120's halfway through my workout.


Damn is that a PF with buck twenty's?
Title: Re: The Road to 405
Post by: peacesells on November 12, 2014, 02:49:18 PM
I think a name change is in order here.  You are already fit.  How about Get N Strong? 








Wait you are already strong. 
Title: Re: The Road to 405
Post by: Get-n-fit on November 12, 2014, 03:07:54 PM

Damn is that a PF with buck twenty's?

LOL,  the colors are about the same, and sometimes they bitch about the grunting, but it's a Golds.
Title: Re: The Road to 405
Post by: Get-n-fit on November 12, 2014, 03:08:28 PM
I think a name change is in order here.  You are already fit.  How about Get N Strong? 








Wait you are already strong.

lol, thanks!
Title: Re: The Road to 405
Post by: BLK00TJ on November 12, 2014, 06:40:03 PM
Just call him MC.
Title: Re: The Road to 405
Post by: peacesells on November 13, 2014, 10:09:02 AM
Just call him MC.

MC-won't-fit?
Title: Re: The Road to 405
Post by: Get-n-fit on November 13, 2014, 10:44:45 AM
Just call him MC.

MC-won't-fit?

lol
Title: Re: The Road to 405
Post by: piperdown on November 13, 2014, 10:57:39 AM
Just call him MC.



.....Hammer?

MC Hammer - U Can't Touch This (http://www.youtube.com/watch?v=otCpCn0l4Wo#)
Title: Re: The Road to 405
Post by: Get-n-fit on November 13, 2014, 11:07:15 AM
(http://wpc.556e.edgecastcdn.net/80556E/video.img/VIOCYOSVRqhFTS_3_b.jpg)

Joey Battle: Wow, no bullshit! Football, against the guards?

Coach Nate Scarborough: Yep, full contact.

Joey Battle: Captain Knauer is the quarterback?

Caretaker: Yep.

Joey Battle: So I get to tackle him?

Paul 'Wrecking' Crewe: Yeah, either that you can hit him over the head with that hammer.

Joey Battle: I wanna hurt him, not kill him.

Caretaker: Lets get outta here before that thing bites someone!
Title: Re: The Road to 405
Post by: peacesells on November 13, 2014, 11:10:43 AM
The longest yard.
Title: Re: The Road to 405
Post by: Get-n-fit on November 13, 2014, 11:20:40 AM
The longest yard.
Yup, one of my favorites
Title: Re: The Road to 405
Post by: sakustoms on November 13, 2014, 12:50:13 PM
What up Monster?  ;D

Nice sets with the bucks 20's. I'd love to do a single for with them one day. lol

Definitely strong and fit.  :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on November 13, 2014, 02:10:06 PM
^^^That's Boss!  You'll get there, I have no doubt.


Arm day:
Fapped for 10 minutes, switched hands.









Title: Re: The Road to 405
Post by: Get-n-fit on November 13, 2014, 02:20:13 PM
Arm day:
CGBP- just one measley drop set:
195x10/175x10/155x10/135x10/115x10/85x10

Seated BB curls:-these are ok, for some reason they are rough on my wrist
65x10
85x8
105x6

Standing rope cable tri ext- strict form/single pulley-drop sets:
50x10/40x10/30x10/20x10
50x10/40x10/30x10/20x10
50x10/40x10/30x10/20x10

^^^super set with wide grip cable hammer curls:
150x12
150x12
150x12

Concentration single arm DB curl:
30x10
35x10
40x10

Single arm tri pullover / ext:
(50x8)3

Super set with
Wide cable curls:
50x16
70x16
80x8/50x24

Also tried out the Pullover machine for shits and giggles-definitely feels different than good ol' DB pullovers.


Good arm day, trying to find new things for tri.  My left elbow has been hurting for a while so I have to find tri work that wont irritate it.
Title: Re: The Road to 405
Post by: peacesells on November 13, 2014, 03:07:25 PM
^^^That's Boss!  You'll get there, I have no doubt.


Arm day:
Fapped for 10 minutes, switched hands.

Impressive 20 minute Fap.  Can never get past 3 myself...either hand.
Title: Re: The Road to 405
Post by: Get-n-fit on November 14, 2014, 02:32:15 PM
Not much work done quantitiy wise today- not sure what happened with time

Squats:
narrow:
245x5
295x5

Normal:
345x5
365x5

Sumo:
365x5
405x5 --PR weight and rep with Sumo stance--vid:  the vid angle sucks. also, these are VERY wide sumo stance, so you can only go so low with them, it's hard to see bc of the stupid vid angle, but I do break parallel.  Also, I hate these racks, it's such a long f'in walk out.

(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/th_20141114_131139.mp4) (http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20141114_131139.mp4)

Leg press:
450x10
630x10
720x10
810x10
1080x1
Title: Re: The Road to 405
Post by: piperdown on November 14, 2014, 02:54:44 PM
Great job on the PR.

What's that thingamajig on the floor you step on?
Title: Re: The Road to 405
Post by: Get-n-fit on November 14, 2014, 03:00:43 PM
Great job on the PR.

What's that thingamajig on the floor you step on?

Thanks!   that's a @1" inch board, just gives your heels a little rise.
Title: Re: The Road to 405
Post by: piperdown on November 14, 2014, 03:14:04 PM
Great job on the PR.

What's that thingamajig on the floor you step on?

Thanks!   that's a @1" inch board, just gives your heels a little rise.

ah...why?  I have a hard enough time trying NOT to lean forward. I'd think it would make it worse?...
Title: Re: The Road to 405
Post by: Get-n-fit on November 14, 2014, 03:20:35 PM

ah...why?  I have a hard enough time trying NOT to lean forward. I'd think it would make it worse?...

It actually makes it easier to sit on your heels, espeacially when I'm doing normal squat and going ATG. It's the same idea as squat shoes.  They also have heels on them.  The shoes I wear have absolutely no heel, so the board makes up for it.
Title: Re: The Road to 405
Post by: piperdown on November 14, 2014, 04:24:29 PM
hmmm.
Used a book in my office to see what it felt like. Felt the drive in my heels a bit more than what I was used to. May have to give this a try on squat day.
Title: Re: The Road to 405
Post by: Cali on November 14, 2014, 06:43:54 PM
I used to use 5lb plates under my heels, went down to 2.5s, now trying to go without them.
Title: Re: The Road to 405
Post by: Get-n-fit on November 17, 2014, 02:05:23 PM
Chest day:
plate loaded incline machine-pwo:
360x6
540x5
540x4
540x3
540x3
450x7

DB flat bench:
100x8
120x6
120x6
120x6
120x6
120x8

Hammer wide plate loaded-pwo:
270x10
270x6
360x5
360x4/270x4/x180x8

Cable flys:
60x10/30x20
70x8/40x16
90x6/50x12

Great chest day, tried hitting extra hard, I'll be on vacation next week up at Ft. Bragg and may not have time to hit the gym.
Title: Re: The Road to 405
Post by: Get-n-fit on November 18, 2014, 01:38:45 PM
Back day:
BB BOR:
135x16
135x16
185x8
225x8
275x8

Lying t-bar row (I really like how these hit my lats, but absolutely hate how they collapse my lungs and leave me gasping for air!)
90x8
135x8
90x8
90x8
90x8

Plate loaded high row-neutral grip
100x12
180x8
200x6
230x5
270x3

Seated Plate loaded rows:
90x12
115x8
140x8

Wide grip lat pulldown:
90x16
150x8
210x5
255x5
300x3

Full ROM lat pulldown- first time I've tried these, I really like them!
30x16
60x6...to heavy..targeted muscle shifted
40x8
40x8
30x12
These are definitely meant to be done as a finishing exercise with high reps and lat isolation.

Wow, I did more work today than I thought, amazing what can get done when you work solo! ;D
Title: Re: The Road to 405
Post by: BLK00TJ on November 18, 2014, 06:47:35 PM
Check out the volume on this guy!  That's a big back workout there.
Title: Re: The Road to 405
Post by: piperdown on November 19, 2014, 08:11:02 AM
Whoa! 28 sets!  :o
That is a lot (LOT) of volume....

How's the lats feel today?
Title: Re: The Road to 405
Post by: Get-n-fit on November 19, 2014, 09:21:58 AM
Whoa! 28 sets!  :o
That is a lot (LOT) of volume....

How's the lats feel today?
Lats feel great today, chest doms are kicking in a bit from Monday, we'll see how the lats feel tomorrow. I only went semi heavy on a few exercises, the rest were fairly light so it should be bad.


Check out the volume on this guy!  That's a big back workout there.

Thanks!!
Title: Re: The Road to 405
Post by: Get-n-fit on November 19, 2014, 02:11:51 PM
Shoulder day:
60x8
80x6
100x5
90x8
90x8

DB Bent over reverse fly:
25x8
30x8
35x8
35x8
35x8
^^super set with DB laterals:
25x8
30x8
35x8
35x8
35x8

Cable reverse flys:
30x12
30x12
40x8
40x8
40x8
40x8/30x12

Shrugs-PWO:
270x16
270x16
450x8
450x6x5

Title: Re: The Road to 405
Post by: Get-n-fit on November 20, 2014, 01:59:06 PM
Arm day:
Since I did so many sets on back day, I cut back today.

CGBP BB:
set 1: 195x10/175x10/155x10/135x10/115x10/95x10
set 2: 95x5/115x5/135x5/155x5/175x5/195x5/195x5/175x5/155x5/135x5/115x5/95x5

Seated preacher curl plate loaded machine:
Set 1: 70x10/65x10/60x10/55x10/50x10/45x10

Tricep cable rope ext:
Set 1: 50x10/40x10/30x10/20x10
Set 2: 60x10/50x10/40x10/30x10

Standing Wide cable curls:
50x20
60x16
70x12
80x8/50x10

Lying e-z bar
pwo-50lb-pullover X 8, skullcrush X 8, CGBP x 16-repeat 3 times.


Like I said...only a few sets   ::)  ;D
Title: Re: The Road to 405
Post by: piperdown on November 20, 2014, 04:39:58 PM
That's cutting back?!  :o
Title: Re: The Road to 405
Post by: Get-n-fit on November 20, 2014, 04:43:45 PM
That's cutting back?!  :o

It was only 12 sets  ::)
Title: Re: The Road to 405
Post by: BLK00TJ on November 20, 2014, 08:19:41 PM
Good work GnF.  Probably more sets for arms than I've done in 6 months  ;D
Title: Re: The Road to 405
Post by: Little Tim on November 20, 2014, 10:04:51 PM
That's cutting back?!  :o

It was only 12 sets  ::)

But..... 120 reps on CGBP! GVT anyone?  Or just a creative way to use half the dime plates in the gym.

 :thumbsup:
Title: Re: The Road to 405
Post by: sakustoms on November 21, 2014, 06:55:52 AM
Ok, now you're just showing off.  :o  :jester:

Great job.
Title: Re: The Road to 405
Post by: Get-n-fit on November 21, 2014, 09:17:45 AM
Or just a creative way to use half the dime plates in the gym.

 :thumbsup:

yeah, we have to guard those stupid plates, people try to take them as we peel them off during drops. 



Thanks for all he props guys!! Much appreciated,  I've been playing a lot with my arm routine the past couple months trying to figure out what they'll respond too and it seems to be high ass volume is the only way to get them to grow.
Title: Re: The Road to 405
Post by: Get-n-fit on November 21, 2014, 02:57:33 PM
leg day- was really hoping to go for a PR, however my fucktard partner didn't show up and he had the wraps, I'm ordering my own dam inzers
so just a light leg day:
Squats
Normal Stance:
315x5
365x3
405x1
Close stance:
225x8
315x5

Leg press:
450x10
630x10
720x10
720x10
810x10

Single leg ext:
75x16
90x12
120x8
105x8/90x12

SLDL:
135x8
185x8
185x8

Decent leg day, was pumped going into it with hopes of breaking 500 on squat, disappointed I didn't have my equipment....never again.
Title: Re: The Road to 405
Post by: BLK00TJ on November 21, 2014, 08:18:47 PM
Good workout as usual GnF.

What kind of Inzers are they?  I have a set of 2.5m Iron Wrap Zs I'm looking to give away.  I'm still holding onto the grippers but I can send my other ones down to you.  My go to wrap now is the Titan Signature Gold wraps.  I'll order a fresh set of those prior to my next meet.
Title: Re: The Road to 405
Post by: Get-n-fit on December 01, 2014, 10:14:10 AM
Good workout as usual GnF.

What kind of Inzers are they?  I have a set of 2.5m Iron Wrap Zs I'm looking to give away.  I'm still holding onto the grippers but I can send my other ones down to you.  My go to wrap now is the Titan Signature Gold wraps.  I'll order a fresh set of those prior to my next meet.

oh man!!  that's very generous of you Ron!!  Now I really wish I checked IS before last friday, unfortunately I already ordered a pair of Inzer Z's (3m) I should have them within the next few days.  Thanks for the offer though!!   
Title: Re: The Road to 405
Post by: Get-n-fit on December 04, 2014, 03:10:22 PM
I have a meeting tomorrow so leg day was bumped up today.  Was on vaca last week so it's been 2 weeks since last leg day, so decided to go light.     :graucho:

Squats:
post warm up sets
315x3
405x1
435x1
455x1 (pr...previous pr 445)
500x1...smashed the PR baby!!
500lb squat (http://www.youtube.com/watch?v=WJuUkxMaCkw#ws)

Leg press:
450x12
630x10
720x10
810x10
810x10

Single leg ext:
75x12
90x10
105x8
135x8

SLDL:
135x12
185x8
225x8


Just kidding about the light weight....I had a goal of 500 in my mind all week and was waiting to kill it.  Quads and knees feel good...for now, back of my knees are raw as phuark. 
Title: Re: The Road to 405
Post by: BLK00TJ on December 04, 2014, 05:00:53 PM
Quarter ton!  Way to go!
Title: Re: The Road to 405
Post by: sakustoms on December 04, 2014, 06:00:10 PM
Great job smashing that PR. Looks like the time off did you good.
Title: Re: The Road to 405
Post by: Get-n-fit on December 08, 2014, 02:34:12 PM
Quarter ton!  Way to go!
Thanks Ron!!

Great job smashing that PR. Looks like the time off did you good.
Thanks Eric, the time off definitely helped, but my DL hiatus is also helping a ton too since it's really saving my back.  After Friday's squat session my lower back didn't hurt at all.  I'll be picking up DL's after the beginning of the year, not sure if I'll do them weekly or not.



Chest day:- switching it up, been noticing my right shoulder hurting after Incline BB bench for the past couple weeks so worked flat BB instead
everything post warm up sets
Flat BB:
275x5
295X5
315X5
325X3
325X3

Incline DB:
90x8
105x5
110x5
120x5 - was very happy to hit this on Incline, especially after the flat bench work
120x3


Hammer strength incline-neutral grip:
270x16
360x8/270x6/180x6
270x12/180x10

Good day, I'm happy with the numbers, shoulder feels good....back to work.



Title: Re: The Road to 405
Post by: BLK00TJ on December 08, 2014, 05:30:56 PM
Great work GnF.  You're tossing around some some heavy weights!
Title: Re: The Road to 405
Post by: Get-n-fit on December 12, 2014, 02:16:04 PM
hmm... I've slacked this week in here.

Leg day:
Got my new wraps earlier this week, been looking forward to this.

Squats: (post warm up)
405x5
405x5
425x3
425x3
425x3

ummmmm....shit!!! so wrapping and unwrapping between sets is a f'in time killer, that's all the work I got done today.  I've also been sick all week and feeling like crap so my between set recovery was much longer than normal.
Title: Re: The Road to 405
Post by: piperdown on December 12, 2014, 02:28:01 PM
hmm... I've slacked this week in here.

Leg day:
Got my new wraps earlier this week, been looking forward to this.

Squats: (post warm up)
405x5
405x5
425x3
425x3
425x3

ummmmm....shit!!! so wrapping and unwrapping between sets is a f'in time killer, that's all the work I got done today.  I've also been sick all week and feeling like crap so my between set recovery was much longer than normal.

Sucks when you're sick. But, at least you got in and did something.  ;)
Title: Re: The Road to 405
Post by: peacesells on December 12, 2014, 03:13:19 PM
I've noticed a lot of people getting sick after big PR's.  I wonder if these PR's tax your immune system to some extent making your more susceptible to viruses?

Grats on on that Monster PR.  Don't know if I'll ever get there.
Title: Re: The Road to 405
Post by: Get-n-fit on December 12, 2014, 03:29:18 PM
I've noticed a lot of people getting sick after big PR's.  I wonder if these PR's tax your immune system to some extent making your more susceptible to viruses?

Grats on on that Monster PR.  Don't know if I'll ever get there.


There's a bug going around the office here,  everyone has been getting the same thing....just a nasty head cold and coughing.
Title: Re: The Road to 405
Post by: Get-n-fit on December 15, 2014, 02:29:03 PM
After a week of being sick I'm finally feeling better! A little congested, but most likely just from allergies.

Chest day:
Flat BB:
275x5
315x5
315x4
295x5
295x5

was focusing more on hitting 5 reps, so after only getting 4 reps on my second set of 315 I decided to drop it down a little.

DB Incline:
100x6
120x5
120x5
110x5
110x5

Cable flys:
60x10 / 40x20
80x8/50x16
90x8/50x12

Good workout, number are decent,  after this week, the following 2 weeks will be f'd up with the holidays. So, I'll be playing it by ear and taking advantage of this last full week of lifting for the year.
Title: Re: The Road to 405
Post by: piperdown on December 15, 2014, 02:45:07 PM
Not bad at all after being sick for a while. A cold or other URI will definitely take it out of you.
Title: Re: The Road to 405
Post by: Get-n-fit on December 16, 2014, 02:02:57 PM
Thanks Pd!  Sorry I'm so behind on everyones journals, end of the year is stupid busy, I'm just popping in and out of here when I get a free second to update my journal.

Back day
BOR BB Rows:
135x16
135x16
225x8
275x5
275x5
275x5
275x5

Cable rows narrow neutral grip:  some people do rows various ways, I prefer to get a full stretch and touch the plates down and then pull all the way back with my lats (no wraps used)
120x16
240x8
300x8
300x8
300x8/240x8/165x8/120x8 (monster drop)

Cable wide neutral grip pull downs:
120x12
180x8
245x8
300x2 (this caught me off guard lol.  The usual pull down rack only goes to 250 so when I dropped it to 300 and tried to pull, it was much heavier than expected)
300x6...versa grips on  :D

cross cable lat pull down
30x16
40x12
50x12
60x8/40x12
70x4/50x4/30x8

Back feels great, moved some decent weight, got a nice pump.  Shoulders manana...may try  push press, well see
Title: Re: The Road to 405
Post by: BLK00TJ on December 16, 2014, 04:48:04 PM
Your BOR weight boggles my mind.  Good stuff.
Title: Re: The Road to 405
Post by: Little Tim on December 16, 2014, 07:41:52 PM
Your BOR weight boggles my mind.  Good stuff.
Ditto.  And I have yet to see a cable row machine that goes up to 300 :o

Impressive work in here.
Title: Re: The Road to 405
Post by: sakustoms on December 17, 2014, 07:40:36 AM
300 for pull downs? Damn. I'd pull my arms out of their sockets first.   :o

Great job Monsta.
Title: Re: The Road to 405
Post by: Get-n-fit on December 22, 2014, 02:14:39 PM
Flat BB:
295x5
295x5
295x5
295x5
295x5
185x12


DB Incline:
100x8
110x5
110x5
110x5
110x6

Machine wide chest:
180x12
270x6
300x6
300x6
360x5
380x3


Cable flys:
70x10/40x20
90x8/50x16
100x6/60x12

Chest is pumped and sore...still trying to bust ass for year end close, back to work.

Title: Re: The Road to 405
Post by: BLK00TJ on December 22, 2014, 07:34:58 PM
 :bowdown: dat bench!  doing great der GnF!
Title: Re: The Road to 405
Post by: Get-n-fit on December 26, 2014, 02:17:48 PM
:bowdown: dat bench!  doing great der GnF!

Thanks....my DOMS on Wednesday were HELL!!!  They kicked in early Wednesday morning so badly I couldn't sleep anymore and had to get out of bed and upright.  Took some Ibuprofen and after a few hours it was much more tolerable.


Today-leg day:
Squats...working sets:
405x3...belt only
465x1...belt/knee wraps...easy
465x3......on final repped I got almost to lock out, and something f'in weird happened and the weight slipped down my back, I let it go before it ripped my arms apart, but it landed on the safeties with the loudest dam bang.  I'm shocked the mirrors didn't break.  Fortunately, the gym owner wasn't there bc I know she would have thrown a fit.  It was fucking shocking for sure,  the only thing I can figure is I got too upright. 
495x1 ATG baby!!   

SLDL...extrememly light
135x16
135x16
185x12

Single Leg leg press...it's amazing how disproportionate these are compared to using both legs...however I can get a lot deeper with single legs:
180x8
180x8
180x8

regular leg press:
450x20

Out of time

Title: Re: The Road to 405
Post by: Get-n-fit on December 29, 2014, 02:15:32 PM
Chest day.....kind of  :'(   Appearantly when I dropped the bar squatting I really torqued the fuck out of my elbows, espeacially my right.   To the point that benching became unbearable in a weird way.  Once I got under the weight I felt no pain, it was immediately after when I finished a set that my elbow area was killing me.  Only got a few sets in here and there until I decided to call it a day.  I had to have my partner load and unload the bar because it was too painful for me, sooo I won't be doing any pulling this week....or pushing.  Possibly a leg day or 2. Fingers crossed for fast healing.


Flat barbell:
300x5
300x5
300x5

Incline hammer:
450x5
450x5
450x5

Wide hammer:
270x5
270x5
360x5
360x5

done....didn't feel like I accomplished much.   :(

Time to heal up and hopefully get back at it next week.


On another note, I purchased Mark Bell's Slingshot...full boar model,  along with an elbow cuff.  I can feel a little tendonitis in my left elbow and the cuff is supposed to help with that.  I didn't get the compression size bc I don't want it assisting my lifts at all, just keeping my elbow warm.   I'm looking forward to usin the slingshot and doing some over load, high rep work.  I've heard some good things about it and seen it really help some guys grow.


Title: Re: The Road to 405
Post by: piperdown on December 29, 2014, 03:49:15 PM
Here's to hoping rapid healing on the elbows!
Title: Re: The Road to 405
Post by: Get-n-fit on December 29, 2014, 03:57:22 PM
Here's to hoping rapid healing on the elbows!
Thanks!  Right now...2+ hours after my workout I feel no pain at all, so I think it will be speedy, as long as take the week off.
Title: Re: The Road to 405
Post by: Get-n-fit on January 02, 2015, 03:22:43 PM
leg day....been off since Monday due to elbow injuries from last squat day.

Squat:
135x8
135x8
225x8
3155
405x1-belt
465x3-belt/wraps
465x3-belt/wraps
505x1-belt/wraps...new PR
505lb squat (http://www.youtube.com/watch?v=rwzBVtvd3S8#ws)


Leg press:
270x25
360x25
450x25
450x25

Single Leg extensions:
90x16
105x8
120x8
130x8/105x8/90x8

Today was a good day




Title: Re: The Road to 405
Post by: Get-n-fit on January 05, 2015, 02:12:55 PM
Got a new toy and I freakin love it.  I purchased Mike  Bell's Full Boar Slingshot, mainly so I can hit some serious overload work and I think I accomplished that goal.

Flat BB:
300x5...raw
Slingshot work:
300x12
315x10
335x8
345x5
365x2

315x2..raw
312x7...slingshot

All work with the slingshot is done with pause reps so there's no bounce / rebound play.  I've heard a lot of good results from the slingshot so I figured I'll give it a go.  That was 8 sets of work (post warm up...roughly 12 or so all together) that took a lot of time up.

Hammer Incline-
270x8
360x5
360x5

Cable flys:
50x16
70x8
85x8
50x16


I'll be focusing on my main lifts 3 days a week, with cardio and accessory work the other 2.  Cardio will consist of HIIT.  I plan on running this for 12 weeks, we'll see after that.



Title: Re: The Road to 405
Post by: piperdown on January 05, 2015, 04:55:59 PM
Hey! Congrats on the 505 pr!

Sounds like the slingshot might boost your BP up.
Title: Re: The Road to 405
Post by: Get-n-fit on January 05, 2015, 05:51:01 PM
Hey! Congrats on the 505 pr!

Sounds like the slingshot might boost your BP up.
I sure hope so, my tri's and chest are already cramping up.
Title: Re: The Road to 405
Post by: sakustoms on January 06, 2015, 07:05:26 AM
Congrats on the 505. Great job.  :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on January 06, 2015, 01:50:04 PM
Congrats on the 505. Great job.  :thumbsup:
Thanks!!


cardio day- ran a 20 min HIIT program, after several months without cardio I felt surprisingly good. 

Did some shoulder presses and shrugs afterwards, time was limited after cardi, but I wanted to get a little accessory work in.
Title: Re: The Road to 405
Post by: Get-n-fit on January 07, 2015, 02:22:56 PM
Back day...semi disappointed, it may be the end of an era  :'(

I have taken the past 4 or so months off of deadlifts completely to let my back heal up and focus more on squats.  Today I did a light DL session and the place I've been having problems flared right up.  It's my lower left lumbar area, a very specific spot.  Could be a disc issue, but it's so specific that I don't care to push it any more so I may ditch DL's completely.  :-[ :'(

DL:
135x10
225x8
225x8
315x3
405x3
405x3
405x3

Cable pull down:
120x16
180x8
220x6
250x6
250x6
250x6

plate loaded rows:
90x16
140x10
180x8
180x8
180x8

Reverse cable lat flys
30x16
40x12
50x8
60x8/30x10

Title: Re: The Road to 405
Post by: BLK00TJ on January 07, 2015, 05:03:45 PM
Sucks that the backache came back.  Have you tried or even have access to a trap bar?
Title: Re: The Road to 405
Post by: Get-n-fit on January 07, 2015, 05:54:54 PM
Sucks that the backache came back.  Have you tried or even have access to a trap bar?
I have used the trap bar, I feel it more in my legs, however that may be a good alternative rather than quitting DL's altogether.
Title: Re: The Road to 405
Post by: Get-n-fit on January 08, 2015, 02:08:14 PM
and just like that the pain is gone, that's why I don't think it's a disk slip or disk issue and more that I must have damage the muscle at one point and it didn't heal properly.

Today- sick as a dog but still made it to the gym...truthfully in hopes of sweating this shit out.
20 minutes HIIT. 

Some arm work- with this rotation accessory work is on the back burner, so I just did a few exercises here and there with what little time I had left.

leg day tomorrow.
Title: Re: The Road to 405
Post by: Get-n-fit on January 09, 2015, 03:34:48 PM
Been Sick all week, and today was the worst, still dragged my ass into the gym though. Gotta get my Iron supplements!

Stayed light on squats:
Narrow stance:
225x5
275x5
Normal:
315x5
405x4...lost balance on the 5th rep and dropped the weight....possible ear infection in my right ear casuing balance problems.
Sumo:
315x5

Leg press
270x20
450x20
540x20
630x20

Single Leg extensions:
75x20
105x8
120x8
135x8

Not too shabby for being under the weather. 
Title: Re: The Road to 405
Post by: BLK00TJ on January 09, 2015, 03:53:27 PM
Props for getting in there and giving it a go.  I can attest that doing squats with heavy weight isn't easy with an ear infection.
Title: Re: The Road to 405
Post by: Get-n-fit on January 12, 2015, 02:17:02 PM
Thanks Ron!

Feeling much better today...good enough to kick some ass
Appearantly the n00bs didn't get the memo that we are into the 2nd week of Jan and the gym was full of them today.  Had to wait a few minutes for abench to open.
Chest Day:
Flat BB:
Raw
300x5
305x5
310x5
Super happy about these sets, felt really strong and smooth, not even the slightest hesitation during reps.

Overload training (slingshot)
(345x5)x3

DB Incline:
100x8
120x5
110x5.....
OK so the 30 reps above 300 on flat bench wore me out,  I was flat out exhausted, the stuffy head and congestion probably isn't helping either.

Plate loaded Hammer strength Wide:PWO
270x12
360x4/270x/180x8
270x8/180x8/90x12


1 week into cut, down to 231ish, which isn't bad considering I've fixed my intake and tuned it in to about 2500 cals/day.  I was way below prior to this. 



Title: Re: The Road to 405
Post by: Get-n-fit on January 14, 2015, 02:52:11 PM
Back day-
So, after last week's issue I switched over to some trap bar DL's to see how they feel.

Trap DL's:...PWO...I'm not sure what the bar weighs, I did flip the bar upside down so I'm grabbing level with the center of the weights as opposed to the other handles that are elevated 6 inches or so.
90x12
180x6
270x5
360x4
450x1...maxed the bar out, so that kind of sucks.
All the above was done without a belt and my lower belt felt great....good news...semi.  I've done trap bar DL's before and the reason I didn't continue was bc they are VERY quad dominant for me, although I did feel some in the lats.  I'll probably continue with these for a few weeks, depends on how much lower back activation I actually see.

BORs:..light day
135x16
185x8
225x8
275x6

Close grip Pulldowns:
130x16
180x8
225x6
250x6

Reverse lat flys:
30x16
40x16
50x12
60x12/50x8/40x8/30x16

No pain in my lower back now, so that's good news.






Title: Re: The Road to 405
Post by: sakustoms on January 15, 2015, 06:50:12 AM
Glad to hear you were able to get through them with no pain. Hope the back continues to get better.
Title: Re: The Road to 405
Post by: Get-n-fit on January 16, 2015, 02:26:25 PM
Thanks Eric!


Leg day:  aka somebody call 9-1-1 bc I'm about to kill it in here! lmao

squats:
135x8
135x8
225x5
225x5
315x3
405x1
465x1
495x1
510x1...PR baby
1/16- 510 pr (http://www.youtube.com/watch?v=ikg1VxTXTr8#ws)
315x5
315x4
ATG light weight baby (http://www.youtube.com/watch?v=HaOM2uQhMNM#ws)

SLDL:
135x8
185x8
185x8

SINGLE leg extensions:
90x8
105x8
120x8
135x6/120x6/105x6
150x6/70x8

Legs feel great, back feels great, it was a great day!!
Title: Re: The Road to 405
Post by: sakustoms on January 16, 2015, 02:50:59 PM
Great job on that PR.
Title: Re: The Road to 405
Post by: Get-n-fit on January 16, 2015, 02:55:32 PM
weird, I could have sworn I posted the vids in that previous post...............hmmmmmm where the hell did I post them???
Title: Re: The Road to 405
Post by: Get-n-fit on January 19, 2015, 02:34:05 PM
2 weeks down into my 12 week cut....sitting at 230  :-\,  dropped 200 calories today we'll see how this goes.
On Saturday I walked on the treadmill at level 3...brisk walk :D however with the full incline for 30 minutes and then rode the stationary bike for 15 as fast as my legs would....that SOB is a real quad burner, espeacially right at the knee, I had a huge pump after!
Sunday same thing except 45 minutes on the treadmill, then 15 on the bike.

Today-Chest Day:
Flat BB:
Raw:
305x5
310x5
315x5
Sling shot:
350x3
355x1...still felt f'n heavy lol
315x8


Change of pace-BB Incline:
135x8
225x5
245x5
274x1
295x1

Cable Cross Over- one big set, no rest
80x8 / 50x16 / 60x10 / 40x20 / 50x12 / 35x24

Hammer Wide plate load.....really out of time so just a quick drop set:
270x8 / 180x8 / 90x24

Title: Re: The Road to 405
Post by: Get-n-fit on January 20, 2015, 02:40:10 PM
Cardio day:
30 minutes on stairclimber
a little should work:
DB Shoulder press:
45x8
45x8
65x12 / 45x8
85x10 / 45x8
100x6 / 45x8

Rear delt reverse cable flys:
30x16
40x8
30x12 / 20x12

that's it for today.....(MELT FAT MELT!!!!)  I hate cutting  :flame:
Title: Re: The Road to 405
Post by: Get-n-fit on January 21, 2015, 02:09:05 PM
I have this suspicious feeling that I've been put on a lot of peoples blocked lists here, not sure why, but if I have they can go fuck themselves.  Oh well, for the few of you still following along.

Back day:
tried some new rows called miller rows and really liked them:-they can be found here-  http://forum.bodybuilding.com/showthread.php?t=166015051 (http://forum.bodybuilding.com/showthread.php?t=166015051)
PWO:
25x16
45x8
70x8
90x8

Trap bar DL:pwo
90x8
180x8
270x5
360x5

Sumo DLs- just sticking with light weight and low reps to see how my lower back handles it
225x8
315x3
315x3
315x3
315x3
Lower back felt great

BOR:
135x16
185x16
225x8
275x6
315x5

Wide grip pull downs:
120x16
180x8
180x8
220x5
250x5

reverse cable lat flys:
25x16
35x10
45x10
60x8
35x16

Shrugs: pwo
270x16
360x8
450x5
540x3
dropset
450x5/360x5/270x12/180x16




Title: Re: The Road to 405
Post by: piperdown on January 21, 2015, 05:08:53 PM
I have this suspicious feeling that I've been put on a lot of peoples blocked lists here, not sure why, but if I have they can go fuck themselves.  Oh well, for the few of you still following along.


We all got together and decided that all the people mentioning cardio <shudder> probably have some weird form of an internet contagious disease and we needed to move fast to block the epidemic, so you know, quarantine..  :biggrinjester:

That's a serious back day you got done. I think if I tried something like that I'd shatter into a million little weak pieces.
Title: Re: The Road to 405
Post by: Get-n-fit on January 21, 2015, 05:23:15 PM

We all got together and decided that all the people mentioning cardio <shudder> probably have some weird form of an internet contagious disease and we needed to move fast to block the epidemic, so you know, quarantine..  :biggrinjester:

That's what I figured



and thanks!
Title: Re: The Road to 405
Post by: sakustoms on January 23, 2015, 07:16:23 AM
I hate coming in here and reading your journal. It always makes me feel like a weak kitteh...  :P

As always Brad, great job. You be strong like bull.  (http://t3.gstatic.com/images?q=tbn:ANd9GcTJVJPU808Ug35o65i6xV7r7plx1VzJe9l-bL8bN-3H0N4L6A4Wt4eQ24oi)

I've started a new cardio routine. I did it once this week and felt like I got hit by a bus.  :o
Title: Re: The Road to 405
Post by: Get-n-fit on January 23, 2015, 08:30:54 AM
I hate coming in here and reading your journal. It always makes me feel like a weak kitteh...  :P

As always Brad, great job. You be strong like bull.  ([url]http://t3.gstatic.com/images?q=tbn:ANd9GcTJVJPU808Ug35o65i6xV7r7plx1VzJe9l-bL8bN-3H0N4L6A4Wt4eQ24oi[/url])

I've started a new cardio routine. I did it once this week and felt like I got hit by a bus.  :o


Thanks man, funny you should say that, when I practiced Capoeira my name was Touro.

Cardio sucks, but I'd rather try cardio for now than cut more calories and lose strength.
Title: Re: The Road to 405
Post by: sakustoms on January 23, 2015, 09:01:43 AM
I hate coming in here and reading your journal. It always makes me feel like a weak kitteh...  :P

As always Brad, great job. You be strong like bull.  ([url]http://t3.gstatic.com/images?q=tbn:ANd9GcTJVJPU808Ug35o65i6xV7r7plx1VzJe9l-bL8bN-3H0N4L6A4Wt4eQ24oi[/url])

I've started a new cardio routine. I did it once this week and felt like I got hit by a bus.  :o


Thanks man, funny you should say that, when I practiced Capoeira my name was Touro.

Cardio sucks, but I'd rather try cardio for now than cut more calories and lose strength.


Funny you should say THAT. My new cardio workout is Brazilian Jiu-Jitsu. After the first lesson I got a sore big toe from bending it backwards and an issue turning my head too far to the side from some back muscle pull.  :o

Title: Re: The Road to 405
Post by: Get-n-fit on January 23, 2015, 09:09:52 AM
^^^^BJJ- awesome workout, I always loved grappling, it was sooo exhausting, it was like flexing every muscle at once and holding it for ever.   
Title: Re: The Road to 405
Post by: sakustoms on January 23, 2015, 12:50:49 PM
^^^^BJJ- awesome workout, I always loved grappling, it was sooo exhausting, it was like flexing every muscle at once and holding it for ever.

Yesterday was leg day, today was shoulders and calves. Tonight is supposed to be open class practice. I think I'm gonna die.  :-[
Title: Re: The Road to 405
Post by: Get-n-fit on January 23, 2015, 02:15:57 PM
Yesterday was leg day, today was shoulders and calves. Tonight is supposed to be open class practice. I think I'm gonna die.  :-[

Whew, that's gonna be tough for sure!



Leg day- partner couldn't make it so I was solo
Squats:
315x5
405x2
455x3
495x2-rep PR
495x3- another rep PR!!
315x3

Single leg extensions:
75x8 (really too dam light)
105x8
135x8
150x6 / 90x8

Leg Press:
450x20x3...ok these burned like a MOTHER!! 

Great leg day, was happy to double and triple at 495



Title: Re: The Road to 405
Post by: sakustoms on January 23, 2015, 02:34:11 PM
Another great leg day. Congrats on the PRs.
Title: Re: The Road to 405
Post by: piperdown on January 23, 2015, 04:14:30 PM
It's sweet to be in PR land!
Title: Re: The Road to 405
Post by: Get-n-fit on January 23, 2015, 04:25:31 PM
I may not be losing any weight on this cut, but my lifts are all going up, lol.......I may not be cutting right, phuck it.
Title: Re: The Road to 405
Post by: Little Tim on January 23, 2015, 05:16:11 PM
It's sweet to be in PR land!

Looks like I'm in good company.  Although mine was about 3 plates less.
Title: Re: The Road to 405
Post by: BLK00TJ on January 23, 2015, 06:08:15 PM
Way to go GnF!  Seems like not too long ago you grinded out a single around that weight.
Title: Re: The Road to 405
Post by: Get-n-fit on January 26, 2015, 09:19:24 AM
Your right BLK, my current PR is 510, just a few pounds more.  I think a lot of it has to do with getting used to the knee wraps and trusting myself with the weight bc a few months ago my max (unwrapped) was at 445.
Title: Re: The Road to 405
Post by: Get-n-fit on January 26, 2015, 02:21:03 PM
ok....I'm f'n excited right now, but let me fill in some weekend deets first
Saturday I hit chest with the monsters at asylum, I worked up to 315 and did around 10 sets for 3-5 reps each set.  Did about an hour of cardio after and then an hour of cardio sunday.

Today.....TODAY!!! I HIT 405 ON FLAT BABY!!!!!  PHUCK YEAH!!!!

FLAT bb:
raw
315x5
325x4..these felt great!!!
335x2
Slingshot work:
335x2
355x1
375x1
385x1
405x1......did I say...FOUR HUNDRED AND FIVE POUNDS!!!

ok, yes it was with the slingshot, but I don't care.  The top end work the slingshot is doing nothing...and that's where the weight flew up for me.  The bottom was a little sticky, however I didn't use the slingshot to shoot the weight up, I like to pause on the bottom so it's not a momentum lift and then explode up.  The guys at Asylum helped me with leg drive Saturday and it really makes a difference.  I can feel my full body driving the weight when I plant my feet.  I've been able to plant before, but not nearly as consistent as I should be.   Anyways, my goal is 405 for a clean rep raw by the end of the year.


Hammer wide:
270x16
310x8
360x8/270x8/180x12/90x24

GREAT chest day.  To be truthful, I'm surprised I could do anything after Saturdays session.  ok,  I gotta get some work done.
Title: Re: The Road to 405
Post by: piperdown on January 26, 2015, 02:22:40 PM
Sweet! You must have been soaring through the clouds after that lift!
Title: Re: The Road to 405
Post by: Get-n-fit on January 26, 2015, 02:29:59 PM
Sweet! You must have been soaring through the clouds after that lift!
  Still am!  ;D
Title: Re: The Road to 405
Post by: sakustoms on January 26, 2015, 03:33:17 PM
Awesome job.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on January 28, 2015, 02:00:33 PM
OK, so today I started my first EC, was pretty nervous about it, not sure why since I've run a cycle before, lol.   Anyways, hopefully this will help burn some fat off!  Was a bit jittery this morning, but I monitored my heart rate with my watch and, it ran a little high....70-80 BPM.....no it's not 100% accurate, but nothing to be worried about.

So...Back day:
BB BOR:
135x16
185x8
185x8
225x8
225x8
315x8
135x16

Close grip pull down with separated handles....for some reason these seem much heavier than wide grips
120x8
170x6
170x6
100x16

Seated plate loaded rows:
pwo
50x16
90x8
140x8
180x8

Reverse cable lat flys:
20x16
40x12
50x10
60x8
40x12

I also worked a few sets on another machine- it's similar to a pull down, but you start with your arms up and  very wide and bring them in and down to squeeze your lats.  Worked up to 140, nothing impressive it just felt good to finish with.


time to eat and take another dose of EC.
Title: Re: The Road to 405
Post by: piperdown on January 28, 2015, 02:34:30 PM
Looks like a great back workout.

Notice any jitteriness with the EC?
Title: Re: The Road to 405
Post by: sakustoms on January 28, 2015, 02:40:18 PM
I'm too afraid to try anything like EC stack. Like I've said before, I have had enough issues with my heart and BP without that stuff.

Hope it works for you. Just keep monitoring.
Title: Re: The Road to 405
Post by: Get-n-fit on January 28, 2015, 02:49:58 PM
I'm too afraid to try anything like EC stack. Like I've said before, I have had enough issues with my heart and BP without that stuff.

Hope it works for you. Just keep monitoring.

Yeah, fortunately  I haven't had any prior issues, but I'm definitely keeping an eye on things.



So FML, just figured out I took way too much for my first time, should have maxed at 25 over 3 doses of E, currently sitting at 50 mg in 2 doses.   
Title: Re: The Road to 405
Post by: Little Tim on January 28, 2015, 05:44:19 PM
Definitely go to the website id referenced on page 3, it spells everything out to a "t". Don't wanna mess with yer ticker.
Title: Re: The Road to 405
Post by: Get-n-fit on January 28, 2015, 05:55:42 PM
Definitely go to the website id referenced on page 3, it spells everything out to a "t". Don't wanna mess with yer ticker.

Yeah,  my brain stopped working for a minute,  I basically just jumped ahead a few days in the schedule, no big deal.  I feel fine and didn't have any spikes in BP, so it's all good.
Title: Re: The Road to 405
Post by: Get-n-fit on January 29, 2015, 02:06:12 PM
Cardio / arm day...not posting arm workout,  very short workout, big drop sets, high reps.
Cardio....took EC before workout as a pre and kept taking HR measurements though out workout,  highest point was 160 or so, but majority time it was 150, not too shabby, that's usually where I workout at.   I think from now on though,  I'll take the EC post workout.  I take one around 7AM and today again at 12.  Going forward, I'll take one at 7am and then again about 2 (post workout).  From what I read EC is through you in about 4 hours so I won't have to worry as much during my workouts if I run it that way.
Title: Re: The Road to 405
Post by: Get-n-fit on January 30, 2015, 02:05:22 PM
leg day.....aka smash some mutha fucking PR's day

BB Squats-  got my new Tommy Kono sleeves this week and used them up to 405, felt great, really helped my knees warm up.
315x3
405x2

knees wrapped:
455x5
495x5...rep pr
550x1  huge f'in PR!!!  and it felt great, 
I used a bench for depth and as soon as my ass tapped the bench I knew I was good on depth.


Single leg extension:
90x8
120x8
150x8
165x5/ 90x12

leg press:
450x20x3


Great leg day, was very happy to hit the PR, the 550 felt much better on my back than expected, which was a nice surprise.


"Running" warrior dash tomorrow, mayhem will ensure, will post pics next week.


Title: Re: The Road to 405
Post by: sakustoms on January 30, 2015, 02:10:55 PM
Great job on the PR. Warrior run the day after?  :banghead: :crazy:
Title: Re: The Road to 405
Post by: deerslayer on January 30, 2015, 02:17:47 PM
Damn nice numbers!
Title: Re: The Road to 405
Post by: Little Tim on January 30, 2015, 02:22:38 PM
Great job on the PR. Warrior run the day after?  :banghead: :crazy:

Must be a glutton for pain.


Have a great day out there.  Be careful,  you might get hooked and start doing warrior races.
Title: Re: The Road to 405
Post by: Get-n-fit on January 30, 2015, 02:27:07 PM


Have a great day out there.  Be careful,  you might get hooked and start doing warrior races.

Thanks for the props guys!!  Much appreciated!!!



LT- you might be onto something there, after 20+ of these mud/obstacle runs, I may get addicted.  lol  ;)
Title: Re: The Road to 405
Post by: Get-n-fit on February 02, 2015, 02:48:18 PM
Well, run went...OK....for the first couple miles my stomach was really upset, finally at about mile 2.5 we looped back near the beginning and I was able to exorcise the evil F'in demon, probably lost 5 lbs, lol.  Besides that, we had a lot of fun, I'll post some pics later, I've got to work on month end close right now.

Chest day....solo, no spotter. Been really working on my PL form for bench and it's really paid off, had no problems racking and unracking by myself.
Flat BB:
275x5
295x5
315x5
315x5
325x5


Slight incline DB:
100x5
110x5
120x5
120x5
120x6

Wide Hammer plate loaded (PWO)
270x12
310x5
360x5
360x4/270x3/180x8/90x24

Great workout,  I took my EC stack just prior to workout......not doing that again, was overly focused on my heart rate the whole time.

Weight is still sitting right around 230lbs, fluctuates up and down a few lbs, but no significant change. 

Title: Re: The Road to 405
Post by: piperdown on February 02, 2015, 03:05:01 PM
Well, run went...OK....for the first couple miles my stomach was really upset, finally at about mile 2.5 we looped back near the beginning and I was able to exorcise the evil F'in demon, probably lost 5 lbs, lol.  Besides that, we had a lot of fun, I'll post some pics later, I've got to work on month end close right now.

Chest day....solo, no spotter. Been really working on my PL form for bench and it's really paid off, had no problems racking and unracking by myself.
Flat BB:
275x5
295x5
315x5
315x5
325x55


Slight incline DB:
100x5
110x5
120x5
120x5
120x6

Wide Hammer plate loaded (PWO)
270x12
310x5
360x5
360x4/270x3/180x8/90x24

Great workout,  I took my EC stack just prior to workout......not doing that again, was overly focused on my heart rate the whole time.

Weight is still sitting right around 230lbs, fluctuates up and down a few lbs, but no significant change.


Please, please tell me that's a typo otherwise I'm just throwing the in the towel  :o not srs
Looks like a hell of a good chest and tri workout.

Odd, I took my ec stack 45 mins prior to working out, no issues with HR at all.
Just goes to show everyone can react different.
Title: Re: The Road to 405
Post by: Get-n-fit on February 02, 2015, 03:18:24 PM

Please, please tell me that's a typo otherwise I'm just throwing the in the towel  :o not srs
Looks like a hell of a good chest and tri workout.

Odd, I took my ec stack 45 mins prior to working out, no issues with HR at all.
Just goes to show everyone can react different.


LMAO...good catch!!!   Definitely a typo! 

Yeah, it could have just been in my head, overly worried about it and my blood pressure during the heavy lifts.  Probably shouldn't worry about it really, but I'll feel more comfortable just taking it afterwards from now on...mental thing most likely.
Title: Re: The Road to 405
Post by: Get-n-fit on February 03, 2015, 01:58:01 PM
ok, so in light of my unsuccessful weight loss so far and seeings how cardio isn't doing a dam thing to help, I skipped cardio today and did a high volume leg day instead.  I've been wanting to double up on legs anyways so that works out well.

BB Squats:
315x5x5


Leg press-single leg
180x15
270x10
270x10
270x10
270x10

Single leg leg ext:
90x10
105x10
105x8
105x8
105x9

Lying leg curls-
100x8
80x5.....these STILL irritate my glute so I quit

leg press MACHINE- single leg:
210x10
210x10
130x20

I also did hack squats, but I still don't like them and get nothing out of them,  next time I'll try moving faster so I can get some high rep SLDL's in.
Title: Re: The Road to 405
Post by: piperdown on February 03, 2015, 02:43:41 PM
Tracking cals?
I'm down about 8lbs since last week of Dec but I also dropped cals to 2000 instead of 2200.

Solid leg workout. If you speed it up a bit I'm sure it counts as cardio too  ;D
Title: Re: The Road to 405
Post by: Plateauplower on February 03, 2015, 03:29:35 PM
Wow strong pressing in that chest session. Huge volume on the bonus leg day, Im pretty sure more calories are burned doing heavy squats (or any leg work) than spinning an elliptical or treadmill. I know I sweat like a whore in church everytime I get in the squat rack.
Title: Re: The Road to 405
Post by: Get-n-fit on February 03, 2015, 04:12:48 PM
Thanks Guys


Piperdown-  I track everything.  I'm cutting at 3,000-3,200 cals/day,   @300P, 250C 80F   ;D   

I'm not losing weight, however my lifts are going way up.....on the plus side, my waist band isn't getting tighter....still sitting in 34 pants....my quads are getting snug though.

             
Title: Re: The Road to 405
Post by: piperdown on February 03, 2015, 04:23:01 PM
Thanks Guys


Piperdown-  I track everything.  I'm cutting at 3,000-3,200 cals/day,   @300P, 250C 80F   ;D   

I'm not losing weight, however my lifts are going way up.....on the plus side, my waist band isn't getting tighter....still sitting in 34 pants....my quads are getting snug though.

           

I think I hate you a little bit..... 3000 cals?! I wish...
Title: Re: The Road to 405
Post by: Get-n-fit on February 03, 2015, 04:40:49 PM
Thanks Guys


Piperdown-  I track everything.  I'm cutting at 3,000-3,200 cals/day,   @300P, 250C 80F   ;D   

I'm not losing weight, however my lifts are going way up.....on the plus side, my waist band isn't getting tighter....still sitting in 34 pants....my quads are getting snug though.

           

I think I hate you a little bit..... 3000 cals?! I wish...

I started at 2500 and that did nothing in regards to weight loss and negatively affected my lifts.  Figured I was under-eating so I've uppped it a few times and now I'm here.  I'm hoping next week once I up my EC that will help.  Since my weights not increasing and lifts are, I'm hoping I hit recomp.
Title: Re: The Road to 405
Post by: BLK00TJ on February 03, 2015, 05:45:09 PM
I think I'd need to be 25 again to cut at 3k.  Lucky you.

Great leg workout there GnF.  All of them!
Title: Re: The Road to 405
Post by: Get-n-fit on February 03, 2015, 05:57:53 PM
I think I'd need to be 25 again to cut at 3k.  Lucky you.

Great leg workout there GnF.  All of them!

25, lol, I wish I were that young again....wait no I don't, I was broke as phuck then.
Title: Re: The Road to 405
Post by: sakustoms on February 04, 2015, 06:39:11 AM
Lot's of great work in here. 3k calories? I don't know I could even eat that much without feeling sick.  :-[
Title: Re: The Road to 405
Post by: Get-n-fit on February 04, 2015, 04:50:54 PM
Back day:
135x16
135x8
185x8
225x6
275x5
315x5
315x5
315x8

Miller rows: PWO
45x8
70x8
90x5

Wide grip lat pulldowns:
120x14
180x8
220x5
250x5
250x5
250x5


Iso Lateral Neutral grip pulldown (narrow to wide pulldown movement)pwo
90x16
140x8
230x8

Reverse cable lat flys:
30x16
40x8
50x8
60x8/40x8/30x8


No Dl's today, my lower back was really taxed after bench on Monday and squat Tuesday.  Trying to let it recover for Friday's heavy session.

Title: Re: The Road to 405
Post by: Get-n-fit on February 09, 2015, 02:37:52 PM
Took the last 4 days off to deal with some personal matters
Went to Raw Unity Meet (RUM) on Saturday.  Talk about a humbling f'in experience.  This was the first meet I've been too and just spectated.  It was a pain in the ass to get any information regarding the event and ended up only getting a response on the start time of 9AM. So I got there about 9:30 or so and it was in a community center and turned out to be just chicks and light weights all morning until about 2:30...fuark!!!  Don't get me wrong they were very impressive...especially considering it was all raw lifts.  There were several girls there that were just unbelievably gorgeous and the fact that they lifted made them 10 fold hotter.  One kid broke the all time RUM record by DL'in 622 at 147lbs!!! Seriously impressive, phucking lightweight is pulling more than me.  around 2 or so they broke to set up for the afternoon lifters.....the big boys (aka my weight class) and these sons a bitches opening squats were more than my max!!!  I seriously wondered if I even lifted!!  again....these guys are completely raw, they can were approved knee sleeves and a belt and that's it.  Unfortunately, I had dinner plans and couldn't stick around for the rest and support my brothers from the Asylum.  They were competing bench only.  I really wanted to make it to day 2 as that would have been a seriously bad ass day to go.  Day 2 allowed knee wraps on squats so there would have been some serious poundage being squatted. 

     It was an eye opener for sure.  In order for me to compete I'm going to have to seriously up my game.  I'm not wanting to cut weight and lift less, so my new theory is to cut fat% by packing on muscle!!! lol....seriously though.  I'm just focusing on my lifts right now...specifically bench and squat....DL's...eh...not so much bc they really phuck up my lower back.

Anyways, chest day today and my partner couldn't make it so I was solo again...no problem, I don't need no f'in spotter anyways.
 ;D

Flat BB:
275x5
315x5
315x5
315x5
325x3
325x3
330x3
135x12
(now that I'm looking at this...that was a lot more volume than I thought)


DB Incline.... 2nd notch (inclined the same as a BB bench is)
100x6
105x5
110x5
120x5
120x5

Wide Hammer strength:
180x8
270x6
360x5
270x8
300x5/270x8/180x8/90x12


Great chest day today, I'm very pleased with my flat bench numbers.  Was very happy to be able to unrack and rack 330 and rep that bitch with no spotter.



****holy crap my chest and tri's are cramping up everytime I move...my chest is cramping without even moving. 
 
Title: Re: The Road to 405
Post by: BLK00TJ on February 09, 2015, 05:34:55 PM
Very impressive workout.  I think you are ready to compete now.
Title: Re: The Road to 405
Post by: Get-n-fit on February 09, 2015, 05:55:46 PM
Very impressive workout.  I think you are ready to compete now.
Thanks bud!
Title: Re: The Road to 405
Post by: Get-n-fit on February 10, 2015, 01:55:11 PM
High Volume leg day:
Squats: only knee sleeves (no wraps, no belt) .
315x10
315x10
315x10
315x10
315x10

Leg press machine-single leg:
130x10
190x10
190x10

Single leg- leg ext:
90x16
90x16
90x16

ok, it doesn't look like much on paper, but I'll tell you what!  I'm still exhausted!!!   Those squats were EXHAUSTING and my lower back tightened up, by the time I got to leg extensions it loosened back up though.  It's just surprising how much different I feel after todays high volume workout, compared to yesterdays high intensity workout.
Title: Re: The Road to 405
Post by: Get-n-fit on February 11, 2015, 02:11:01 PM
Back day:
BB BORs: (strict form btw)
315x6
315x6
315x6
315x6
335x8

Wide grip lat pulldown:
250x5
250x5
250x5
250x5
250x5

Close neutral grip rows: PWO
135c8
180c8
270x5

Reverse Lat cable flys:
30x16
40x12
50x8
60x8/50x8/40x12


This cut is going great, all my lifts continue to climb   ;D
Yeah, I gave up on the cut,  I'm just droping BF% by upping my muscle mass
Title: Re: The Road to 405
Post by: sakustoms on February 11, 2015, 02:13:29 PM
Back day:
BB BORs: (strict form btw)
315x6
315x6
315x6
315x6
335x8

Wide grip lat pulldown:
250x5
250x5
250x5
250x5
250x5

Close neutral grip rows: PWO
135c8
180c8
270x5

Reverse Lat cable flys:
30x16
40x12
50x8
60x8/50x8/40x12


This cut is going great, all my lifts continue to climb   ;D
Yeah, I gave up on the cut,  I'm just droping BF% by upping my muscle mass


(http://crossfitwarriorspirit.com/wp-content/uploads/2013/05/images.jpg)


 ;D  Great job. Let us know how that dropping BF by upping muscle mass works out.  :jester:
Title: Re: The Road to 405
Post by: Get-n-fit on February 12, 2015, 02:26:59 PM
Shoulders:
OHP:
95x16
135x8
155x8
175x6
185x3
135x16

DB rear delt row:
30x12
35x8
40x8

Leverage Shrugs:
270x16
270x16
360x8
450x8
500x6
500x6
550x3
450x8
270x16

Also did some rear delt flys, wasn't paying attention to the numbers though, nothing impressive just a bunch of reps.
Title: Re: The Road to 405
Post by: Get-n-fit on February 13, 2015, 02:08:16 PM
Leg day:
Tried some bottom up squats after warm up:
225x8
315x5
315x5
They take some getting used to and you have to really focus and keep strict form when you set the bar on the safeties or coming up can be a problem.  I think I'd rather just do regular squats though; form is held throughout the full movement.
Regular squats:
405x3
495x2
515x1

both leg press machines were occupied...and continued to be so they got skipped today

Single leg- leg extensions:
75x20
90x12
135x8
150x5
165x5
180x3/105x10

lying leg curls:
60x16
80x8
100x5
120x3
80x8
I stayed very light with these only going up to 120 for a few reps.  I'm hoping if I work these slowly back into my routine my glute will quite giving me issues with these.

Donkey calf raises-
400x16x4

That's it for today folks.  The 515 squat felt great, I was able to really drop down into the hole with it and get way past parallel so that was a great feeling.

Title: Re: The Road to 405
Post by: Get-n-fit on February 16, 2015, 02:25:37 PM
Chest day!! My Favorite day
Flat BB:
315x5
325x5
330x5
335x3
350x1
Here's a vid of the 330
2/16 330*5 (http://www.youtube.com/watch?v=5IREYugeBMc#ws)


DB Incline:
120x6
120x5
120x5
120x5
120x3

Cable flys:
60x8
70x8/40x12
80x8/40x12
90x6/40x12

Another great bench day!!  I Love chest day! ;D



Title: Re: The Road to 405
Post by: Bodybuild on February 16, 2015, 02:35:05 PM
Strong lifts! You do DB Incline, how do you feel about DB Flat?
Title: Re: The Road to 405
Post by: Get-n-fit on February 16, 2015, 02:39:05 PM
Strong lifts! You do DB Incline, how do you feel about DB Flat?

I enjoy DB flat, depending on what I'm focusing on I'll hit DB flat.  The only problem at my gym is they only go up to 120's, so when I hit flat I just rep the hell out of them.  Right now I'm focusing on intensity with flat bench and trying to get to 405 before years end. 

The only thing I won't do with DB's is Fly's.  For me, they are absolute shoulder destroyers.
Title: Re: The Road to 405
Post by: piperdown on February 16, 2015, 02:57:57 PM
Great bench day!
I was biting my nails wondering if you were going to hit the pegs though... :o
Title: Re: The Road to 405
Post by: Get-n-fit on February 16, 2015, 03:00:16 PM
Great bench day!
I was biting my nails wondering if you were going to hit the pegs though... :o

yeah,  I realized that too after watching the vid. I nearly banged it on the 4th rep, lol
Title: Re: The Road to 405
Post by: Get-n-fit on February 17, 2015, 02:02:27 PM
High Volume Leg day ( anywhere below that is noted with * means partial rep.  Since it's High volume day, some exercises I do in BBing style and just focus on the contraction portion and keep the ROM limited to keep the muscle contracted for the entire set.)

BB Squats:
315x10
315x10
315x10
Unfortunately, my lower back tightened up bad on the last set and in keep with High volume I wanted to keep moving rather than wait for it to relax.  The heavy Bench really taxes my lower back on the previous day, so next week I may drop my weight for high volume so I can keep the reps up and rest minimal

Single leg-leg press:
180x16
180x16
180x16

Hack Squats:
90x20*
90x25*
180x25*
180x25*

Single leg- leg ext:
90x15
75x16
75x16

Standing Single leg- leg curl
50x12
40x16
40x16
Leg press machine- single leg: (this particular machine sucks,  there is so much friction in the sled movement that none of the weights felt right)
95x20
135x10
175x16

Well, I got some decent volume in.  Like I said, next week I'll probably drop my squat down to 275 for 5 sets of 10 with only 30 sec break between sets.   
Title: Re: The Road to 405
Post by: Merkley on February 17, 2015, 02:19:57 PM
Phenomenal workouts! These are numbers I aspire to have!!!! :bowdown:
Title: Re: The Road to 405
Post by: Get-n-fit on February 17, 2015, 02:23:04 PM
Phenomenal workouts! These are numbers I aspire to have!!!! :bowdown:
Thanks boss!
Title: Re: The Road to 405
Post by: Get-n-fit on February 18, 2015, 02:25:15 PM
Back Day:

315x5-here's a vid...this is just the 315, I recorded this and 135 for myself to compare form
BOR 315 (http://www.youtube.com/watch?v=ox8vdqN0QOw#ws)
335x5
345x5
345x5
365x5

Wide grip lat pull down-
255x5
270x5
285x5
300x5
165x16

Close grip vertical rows-plate loaded=pwo
90x16
180x8
270x8

Reverse cable lat flys:
40x16
50x12
60x8
70x6/ 50x6 / 30x8
70x6/ 50x6 / 30x8

ok, time to eat and grow!!
Title: Re: The Road to 405
Post by: BLK00TJ on February 18, 2015, 05:39:30 PM
Guy BORs close to my deadlift max.  Well done!  I got work to do >:(
Title: Re: The Road to 405
Post by: Get-n-fit on February 19, 2015, 03:03:31 PM
Shoulder Day:
OHP:
95x16
135x10
155x8
165x6
185x5
135x12

DB rear delt row:
30x8
35x8
40x8

Plate loaded hammer strength shoulder press:
360x5
360x6
360x8


Shrugs:
450x8x5

Rear delt cable flys:
30x16
35x8
30x16*3
Title: Re: The Road to 405
Post by: sakustoms on February 19, 2015, 09:52:26 PM
Beast in here. Still kicking ass Brad. :thumbsup:
Title: Re: The Road to 405
Post by: Little Tim on February 19, 2015, 10:37:46 PM
Guy BORs close to my deadlift max.  Well done!  I got work to do >:(

My thoughts exactly.  He's a quarter on each side away from my DL max.  Better get moving on a 4pps goal soon than later.
Title: Re: The Road to 405
Post by: Get-n-fit on February 20, 2015, 02:44:02 PM
Thanks Guys, I'm just trying to make up for my DL break by keeping my rows heavy


Leg day:
post lots of warm up
465x3
505x1
555x1....PR baby!
http://www.youtube.com/watch?v=7Xt0GT2uc0I#ws (http://www.youtube.com/watch?v=7Xt0GT2uc0I#ws)]555 box squat

Single leg- leg ext:
90x6
120x5
135x5
150x5
165x5
180x5

Volume wise...very litte, just moved some heavy weight.  Unfortunately a lot of guys were doing legs today and holding me up and since I'm on my lunch break, time is limited.  I'm not too worried since I hit high volume legs on Tuesday.
Title: Re: The Road to 405
Post by: sakustoms on February 20, 2015, 05:25:42 PM
(http://www.wesh.com/image/view/-/14258910/medRes/2/-/maxh/460/maxw/620/-/f5dr5/-/Bruschi-world-record-dog-jpg.jpg)

Damn, great job. That's a lot of weight.
Title: Re: The Road to 405
Post by: Bodybuild on February 20, 2015, 05:36:22 PM
Holy...

Wow!

Big boy weight
Title: Re: The Road to 405
Post by: Get-n-fit on February 23, 2015, 02:31:12 PM
Chest day!
Flat BB:
315x5
325x5
335x4
340x4
345x3..PR!!

with slingshot-365x5

BB incline:
135x10
225x6
245x5
255x4
275x1


Hammer Strength wide (HSW) super set with cable flys:
270x8 (HSW)
40X16 (CABLES)
270x8 (HSW)
40X16 (CABLES)
180x8(HSW)
40X16 (CABLES)
180x8 / 90x12 (HSW)
40X16 (CABLES)





Title: Re: The Road to 405
Post by: piperdown on February 23, 2015, 02:44:17 PM
Rocking the PR! Awesome!
Title: Re: The Road to 405
Post by: Get-n-fit on February 23, 2015, 03:03:27 PM
Rocking the PR! Awesome!

Thanks man!!  I'm hoping to actually reach the original goal of this journal (405) by years end, I'm on track so far.
Title: Re: The Road to 405
Post by: piperdown on February 23, 2015, 03:05:46 PM
Rocking the PR! Awesome!

Thanks man!!  I'm hoping to actually reach the original goal of this journal (405) by years end, I'm on track so far.

That's a worthy goal and I bet you get it by years end  :)
Title: Re: The Road to 405
Post by: sakustoms on February 24, 2015, 07:18:59 AM
Rocking the PR! Awesome!

Thanks man!!  I'm hoping to actually reach the original goal of this journal (405) by years end, I'm on track so far.

I may have to drive down to Fla. to see that.  :graucho: :banana:
Title: Re: The Road to 405
Post by: Get-n-fit on February 24, 2015, 02:06:25 PM
Come on down Eric!  We got plenty of plates in the gym


High Volume leg day
Squats:--alright phuck this high rep shit....high rep squats and high rep DL's  mean super tight f'in back.  I've got to figure something else out here bc I even dropped the weight and my lumbar still tightened up, maybe I'll drop down to a max of 5-6 reps and add a set or 2, I'm not sure yet, but I've got to fix this...or maybe just cut high volume squats altogether and leave for for heavy weight, low rep Fridays.
275x10
275x10-started tightening
275x10- aaaand back is phucked
225x10
225x10

Leg press:
270x20
360x20
450x20
540x20
540x20

also did a sh*t ton of reps on leg ext, leg curls and leg press with the machine.

Title: Re: The Road to 405
Post by: sakustoms on February 24, 2015, 07:17:20 PM
Come on down Eric!  We got plenty of plates in the gym


High Volume leg day
Squats:--alright phuck this high rep shit....high rep squats and high rep DL's  mean super tight f'in back.  I've got to figure something else out here bc I even dropped the weight and my lumbar still tightened up, maybe I'll drop down to a max of 5-6 reps and add a set or 2, I'm not sure yet, but I've got to fix this...or maybe just cut high volume squats altogether and leave for for heavy weight, low rep Fridays.
275x10
275x10-started tightening
275x10- aaaand back is phucked
225x10
225x10

Leg press:
270x20
360x20
450x20
540x20
540x20

also did a sh*t ton of reps on leg ext, leg curls and leg press with the machine.

If I could afford it I'd be in the car. lol

I hate hight rep squats and deads myself. I have a hard time recovering from them. I sort of miss 531 but I'm committed to this program at least till end of April.
Title: Re: The Road to 405
Post by: Get-n-fit on February 25, 2015, 02:23:02 PM
Eric--- I know what you mean, I'd love to go up to one of the meets and lift with the guys on here, but it's a long ways from me.


Back day:
Testing my theory of low reps and heavy weights I decided to do some DL's.
Sumo DL:
315x3
315x3
405x1
495x1
315x3 (this was just to reinforce my speed)
495x1
Well, I work up to 495 quickly..no belt, and my back feels great. I had no issues at all, so I firmly believe reps are a lumbar killer for me and I'll stick with low reps on dl's and squats. 

Wide grip lat pulldown:
255x5
270x5
285x5
300x5
300x5

Cable reverse lat flys:
40x16
50x12
60x8 / 40x12

Pretty low volume for me, another drawback of DL's, they take up a lot of time, however I'm very happy I pulled some decent weight fairly easily after a loooooong break from DL's.

Title: Re: The Road to 405
Post by: sakustoms on February 25, 2015, 02:29:44 PM
Eric--- I know what you mean, I'd love to go up to one of the meets and lift with the guys on here, but it's a long ways from me.


Back day:
Testing my theory of low reps and heavy weights I decided to do some DL's.
Sumo DL:
315x3
315x3
405x1
495x1
315x3 (this was just to reinforce my speed)
495x1
Well, I work up to 495 quickly..no belt, and my back feels great. I had no issues at all, so I firmly believe reps are a lumbar killer for me and I'll stick with low reps on dl's and squats. 

Wide grip lat pulldown:
255x5
270x5
285x5
300x5
300x5

Cable reverse lat flys:
40x16
50x12
60x8 / 40x12

Pretty low volume for me, another drawback of DL's, they take up a lot of time, however I'm very happy I pulled some decent weight fairly easily after a loooooong break from DL's.

Yea, you're a long way from me. I could really use a vacation though. lol

Glad the low reps worked out for you, and your back.
Title: Re: The Road to 405
Post by: Get-n-fit on February 26, 2015, 02:13:50 PM
strict OHP
95x16
135x12
155x8
175x7
185x3
205x2...new PR... previous single PR was 200.  I stopped myself after 2 to left some gas in the tank since they went up easy and attempted 225 for a fail.....got it half way and it's like I hit the ceiling....next week.

DB Arnold press. 
I don't normally do Arnold press, usually just seated DB presses.  so I started real light and worked up.
40x8
60x12
80x6
These are interesting, but didn't see much difference in them over regular DB presses.

also did some rear delt work and heavy shrugs...some as normal.
Title: Re: The Road to 405
Post by: Bando on February 26, 2015, 02:15:23 PM
Arnold says they force your delts to stretch and stretch=grow.
Title: Re: The Road to 405
Post by: Little Tim on February 27, 2015, 06:57:25 AM
Strict ohp >200#  :o Doubt I could even push press that.

Impressive.
Title: Re: The Road to 405
Post by: Get-n-fit on February 27, 2015, 09:35:18 AM
Strict ohp >200#  :o Doubt I could even push press that.

Impressive.

Thank LT, I appreciate the props!  I'll be attempting 225 again next week and will record and post it up.
Title: Re: The Road to 405
Post by: Get-n-fit on February 27, 2015, 02:15:36 PM
Squat day-  no partner so I figured I'd do what I really enjoy....lots of squats and break last week's PR's.....nuttin but squats today!!
lots of warm up
Sleeves only-
315x3
405x1
425x1
445x1
455x1

Wraps:
495x1
515x1
545x1
565x1 PR...no vid bc no one was there and I'd rather not play with a camera once my knees are wrapped up. 

Was very happy with the squats....not much volume, mainly bc I did so many singles with wraps and wrapping and unwrapping takes forever, so there you go!

Title: Re: The Road to 405
Post by: BLK00TJ on February 27, 2015, 05:39:47 PM
Awesome GnF!  I bet that felt good to feel that bar bend around your shoulders.  :D
Title: Re: The Road to 405
Post by: Nuh on February 27, 2015, 06:01:41 PM
Drop it like a squat!!



Congrats on the PR!  :rocker:
Title: Re: The Road to 405
Post by: Get-n-fit on March 02, 2015, 02:30:14 PM
Thanks Ron and Dana!!  Much appreciated  :)



Chest day:
Started with some speed work..about 6 sets of 3-5 reps each set at 155 on the flat bench BB.

and now time to work! decided to work up heavy and see how far I can go
Flat BB
315x3
335x1
345x1
355x1
365x1
not too shabby!
 
Incline DB:
120x6
120x6
120x6
120x6
120x7

Hammer wide-pwo:
270x8
270x8
320x6/180x8/90x24

Good day...back to 5x5 next week, hopefully all working sets above 315


Title: Re: The Road to 405
Post by: Get-n-fit on March 03, 2015, 02:29:35 PM
High Volume leg day
Squats-  cut my volume on these since no matter how light I go high volume hurts my back
315x5x5

Leg press-pwo
270x24
360x12
450x10
540x10
630x10

Single leg extention:
(80x16)x3

Leg curls:
(65x16)x3

For some reason this was VERY exhausting today.  not sure if it was bc of the workout or the shitty Chinese food I ate for dinner last night, but something hit me like kryptonite.
Title: Re: The Road to 405
Post by: Merkley on March 03, 2015, 03:04:55 PM
High Volume leg day
Squats-  cut my volume on these since no matter how light I go high volume hurts my back
315x5x5

Leg press-pwo
270x24
360x12
450x10
540x10
630x10

Single leg extention:
(80x16)x3

Leg curls:
(65x16)x3

For some reason this was VERY exhausting today.  not sure if it was bc of the workout or the shitty Chinese food I ate for dinner last night, but something hit me like kryptonite.

 Shitty Chinese food will do it every time (for me at least) good lifts though
Title: Re: The Road to 405
Post by: Get-n-fit on March 04, 2015, 02:22:53 PM
Thanks Merk!


Back day:
worked some deads up to 495, failed 515, my legs were wiped after yesterday.

did some other stuff but was pretty tired,  I think it's my stupid allergies are wearing me out.  This season has been so bad I have to take 2 separate medications....zyrtec and Flonase....phuck allergies.
Title: Re: The Road to 405
Post by: Bodybuild on March 04, 2015, 04:09:20 PM
Fuck, sorry to hear about the allegeries. Great that you are lifting through them though
Title: Re: The Road to 405
Post by: Get-n-fit on March 04, 2015, 04:23:15 PM
Fuck, sorry to hear about the allegeries. Great that you are lifting through them though
Thanks!  yeah, not much will stop me from lifting, about the only time I'll break is if I have a really bad flu. 
Title: Re: The Road to 405
Post by: sakustoms on March 04, 2015, 04:28:20 PM
Thanks Merk!


Back day:
worked some deads up to 495, failed 515, my legs were wiped after yesterday.

did some other stuff but was pretty tired,  I think it's my stupid allergies are wearing me out.  This season has been so bad I have to take 2 separate medications....zyrtec and Flonase....phuck allergies.



Come shovel my snow. The cold will be good for your allergies.  ::) :-*

(http://feminspire.com/wp-content/uploads/2013/01/screw-you.jpg)

Title: Re: The Road to 405
Post by: Get-n-fit on March 04, 2015, 04:32:56 PM
lmfao!
Title: Re: The Road to 405
Post by: piperdown on March 04, 2015, 06:07:51 PM
Yep, fuk allergies!

I thought you were giving up on high rep stuff?!
Title: Re: The Road to 405
Post by: Get-n-fit on March 05, 2015, 08:35:41 AM
Yep, fuk allergies!

I thought you were giving up on high rep stuff?!

Only on DL's and squats.  Those are the only things that affect my lower back when I go high rep.  5x5 on squat is the highest I'll go from now on.

I got some more Flonase last night, so we'll see if I can get back to normal beast levels.  ;D
Title: Re: The Road to 405
Post by: sakustoms on March 05, 2015, 08:48:26 AM
Yep, fuk allergies!

I thought you were giving up on high rep stuff?!


Only on DL's and squats.  Those are the only things that affect my lower back when I go high rep.  5x5 on squat is the highest I'll go from now on.

I got some more Flonase last night, so we'll see if I can get back to normal beast levels.  ;D


Get yourself an OTC inhaler. Then you can be like those idiots who were using the shit in the gym to try to boost their workouts, while weaklings like me were just trying to breath.

I actually had a trainer at one gym see my use mine and ask me if I had asthma. I knew the guy so he wan't being a dick about it but I'm sure he saw guys who didn't need it using them. SMH

Hope the allergies clear up for you soon.

(http://media.animevice.com/uploads/3/37759/727047-a8c34b93_beast-mode-activate-spiderman-LM3GVW.jpeg)
Title: Re: The Road to 405
Post by: Get-n-fit on March 05, 2015, 09:02:49 AM
^^^^ hmm, I've never seen people use an inhaler in the gym to boost their lifts.  I do however see the dumbass Bane wannabees with the oxygen restrictors, makes me laugh every time.
Title: Re: The Road to 405
Post by: piperdown on March 05, 2015, 11:51:12 AM
Yep, fuk allergies!

I thought you were giving up on high rep stuff?!

Only on DL's and squats.  Those are the only things that affect my lower back when I go high rep.  5x5 on squat is the highest I'll go from now on.

I got some more Flonase last night, so we'll see if I can get back to normal beast levels.  ;D

Flonase rocks!

BTW you can take 2 zyrtec's and be fine. My Dr has me double up on them during the bad seasons like when ragweed is in bloom.
Title: Re: The Road to 405
Post by: Get-n-fit on March 05, 2015, 11:53:50 AM
Yep, fuk allergies!

I thought you were giving up on high rep stuff?!

Only on DL's and squats.  Those are the only things that affect my lower back when I go high rep.  5x5 on squat is the highest I'll go from now on.

I got some more Flonase last night, so we'll see if I can get back to normal beast levels.  ;D

Flonase rocks!

BTW you can take 2 zyrtec's and be fine. My Dr has me double up on them during the bad seasons like when ragweed is in bloom.

Good deal, I'll give this a week and if things don't get better I'll give that a try
Title: Re: The Road to 405
Post by: sakustoms on March 05, 2015, 12:05:11 PM
^^^^ hmm, I've never seen people use an inhaler in the gym to boost their lifts.  I do however see the dumbass Bane wannabees with the oxygen restrictors, makes me laugh every time.

This was quite a few years ago so maybe it wasn't real wide spread. I thought about getting one of those restrictor masks, maybe it would help with my asthma. Then I read and it said not to use if you have asthma. :doh:
Title: Re: The Road to 405
Post by: Get-n-fit on March 05, 2015, 02:21:13 PM
^^^lol


Shoulder day:
OHP-
95x24
95x8
135x5
155x3
175x2
205x1
225x2!!!! huge PR...failed 225 last week smashed that SOB this week
OHP 225X2 (http://www.youtube.com/watch?v=uG5XODWX6Xs#ws)
235-fail...
135x17

Front DB raises:
20x16
25x12
30x8
35x5
40x5
45x12  ;D

Side lat raises on machine
90x16
105x8
120x8
135x8
160x4

Shrugs:
pwo-
450x8x5

Title: Re: The Road to 405
Post by: BLK00TJ on March 05, 2015, 02:29:03 PM
NICE!  Way to smash that weight!
Title: Re: The Road to 405
Post by: sakustoms on March 05, 2015, 02:48:18 PM
Awesome. Great job on the PR.
Title: Re: The Road to 405
Post by: Get-n-fit on March 06, 2015, 02:33:10 PM
Squats:
315x3
405x1
455x1
495x1
525x1
545x1
585x1-PR  ;D
Below is the vid for the 585...it is high, but it was good getting it on my back and at least attempting it, I can still see where the bar sat on my back.
585 squat (http://www.youtube.com/watch?v=rxt6mviosAQ#ws)




also...weight is sitting nicely at 232lb with @3,000 cals per day.  Not a single pound gained since Jan and all lifts have sky rocketed.  I do poop a lot though.
Title: Re: The Road to 405
Post by: Merkley on March 06, 2015, 02:44:30 PM
Awesome!!!!!
Title: Re: The Road to 405
Post by: piperdown on March 06, 2015, 04:03:24 PM
I think you'll be hitting depth in no time at all!! Way to go!
Title: Re: The Road to 405
Post by: Get-n-fit on March 06, 2015, 04:46:55 PM
Thanks guys!!
Title: Re: The Road to 405
Post by: Get-n-fit on March 09, 2015, 02:23:56 PM
Chest day:
Flat BB:
315x5
325x5
335x5
345x3
345x3
135x16

Decent presses...the last few rep on 345 was a little tougher than it should have been though.

Floor Presses:
135x8
225x5
225x8

Hammer wide
270x12
270x12
320x7

Cable Flys:
50x16
85x12
100x10/80x8/60x8/40x12

That's it for today, next week I'll probably work in the sling shot for some overload work.
Title: Re: The Road to 405
Post by: piperdown on March 09, 2015, 03:54:52 PM
Damn good Monday workout!

Do you pause at the bottom on BP?
Title: Re: The Road to 405
Post by: Get-n-fit on March 09, 2015, 04:15:02 PM
Damn good Monday workout!

Do you pause at the bottom on BP?
I do a slight pause, enough so that I'm not bouncing the bar.
Title: Re: The Road to 405
Post by: piperdown on March 09, 2015, 04:42:30 PM
Damn good Monday workout!

Do you pause at the bottom on BP?
I do a slight pause, enough so that I'm not bouncing the bar.

I do too on the lighter weights but have trouble when I get closer to my max.
Title: Re: The Road to 405
Post by: Get-n-fit on March 09, 2015, 04:48:19 PM
Damn good Monday workout!

Do you pause at the bottom on BP?
I do a slight pause, enough so that I'm not bouncing the bar.

I do too on the lighter weights but have trouble when I get closer to my max.

I'm thinking of competing soon so I always pause bench regardless of weight since I'll have to do that in a meet.  It also helps me work on explosiveness out of the hole.
Title: Re: The Road to 405
Post by: Merkley on March 09, 2015, 05:19:15 PM
That's an amazing start to the week! wicked workout :)
Title: Re: The Road to 405
Post by: Get-n-fit on March 10, 2015, 02:13:18 PM
Thanks Merkley!!


Legs:-high volume
Leg press (all full ROM)
360x20
450x16
540x20
630x20
720x16...lol, not sure why I stopped at 16
810x20
And one final crazy ass monster drop set:

810x10/720x10/630x10/540x10/450x10 

that was a gut check!

Leg Extensions:
120x16
195x12
255x6

Romanian DL's...at this point I was so tired we went light and busted out a few sets
135x8
185x8
185x8

an hour later and my legs are still throbbing.
Decided to change it up today and didn't do any squats at all, I'll save those for Friday, I really wanted to get some serious high volume work in today.
Title: Re: The Road to 405
Post by: piperdown on March 10, 2015, 02:40:18 PM
^^holy drop sets!  :o

That is some serious volume! Nice job!
Title: Re: The Road to 405
Post by: sakustoms on March 10, 2015, 02:45:48 PM
Thanks Merkley!!


Legs:-high volume
Leg press (all full ROM)
360x20
450x16
540x20
630x20
720x16...lol, not sure why I stopped at 16
810x20
And one final crazy ass monster drop set:

810x10/720x10/630x10/540x10/450x10 

that was a gut check!

Leg Extensions:
120x16
195x12
255x6

Romanian DL's...at this point I was so tired we went light and busted out a few sets
135x8
185x8
185x8

an hour later and my legs are still throbbing.
Decided to change it up today and didn't do any squats at all, I'll save those for Friday, I really wanted to get some serious high volume work in today.

And you had to go and make me look bad.  :-[  :P

Holy hell, that's insane. Great job mang.

Title: Re: The Road to 405
Post by: Merkley on March 10, 2015, 03:18:47 PM
 :o  :bowdown:
Title: Re: The Road to 405
Post by: Get-n-fit on March 10, 2015, 03:20:35 PM
Thanks guys!!  I'm hoping that my legs are back to normal by Friday so I can squat
Title: Re: The Road to 405
Post by: BLK00TJ on March 10, 2015, 07:31:58 PM
Thanks guys!!  I'm hoping that my legs are back to normal by Friday so I can squat
Be happy to be walking without looking like you have a load in your shorts.  That's a hell of a volume session.  Great work!
Title: Re: The Road to 405
Post by: Get-n-fit on March 11, 2015, 02:05:21 PM
Thanks guys!!  I'm hoping that my legs are back to normal by Friday so I can squat
Be happy to be walking without looking like you have a load in your shorts.  That's a hell of a volume session.  Great work!
Legs are already sore today...tomorrows going to suck hard!!  I may have to get on the bike tonight to get the lactic acid moving.

Solo Back day: lets get some heavy work done!
 
BB BOR's:
315x5
315x5
365x5
385x3
405x3

Pendlay rows: just a  couple quick sets for vlume:
135x16
135x16
135x16

Wide grip lat pulldown:
225x5
255x5
285x4...just lost my energy for some reason
300x5
300x5

Iso lateral neutral grip pulldown-plate loaded PWO:
90x16
180x5
180x5
230x5
270x3 / 90x12

Straight arm push down:
40x16
60x8
60x8

Great work out,  The last couple sets of heavy BOR's weren't the prettiest, but it's the heaviest I've ever done, so we'll work on making them prettier now.  ;)
Title: Re: The Road to 405
Post by: piperdown on March 11, 2015, 02:09:15 PM
That's a lot of back work, nicely done.

I hear you on sometimes losing umph at a particular weight and then the next set you get all the reps. It's an odd feeling.
Title: Re: The Road to 405
Post by: Get-n-fit on March 11, 2015, 02:16:43 PM
That's a lot of back work, nicely done.

I hear you on sometimes losing umph at a particular weight and then the next set you get all the reps. It's an odd feeling.

It makes me focus more and get angry at the weight for my next set.
Title: Re: The Road to 405
Post by: piperdown on March 11, 2015, 02:18:02 PM
That's a lot of back work, nicely done.

I hear you on sometimes losing umph at a particular weight and then the next set you get all the reps. It's an odd feeling.

It makes me focus more and get angry at the weight for my next set.

Same here. I'm like "look here weight! You're going up or else!"
Title: Re: The Road to 405
Post by: sakustoms on March 11, 2015, 02:57:51 PM
That's a lot of back work, nicely done.

I hear you on sometimes losing umph at a particular weight and then the next set you get all the reps. It's an odd feeling.

It makes me focus more and get angry at the weight for my next set.

I think I sometimes get out of the rhythm and that throws a lift off.

Great job mang. Tons of heavy back work.
Title: Re: The Road to 405
Post by: Bando on March 11, 2015, 03:33:08 PM
yeah, you should really have crisp controlled form for 405 BOR's  ::)
Title: Re: The Road to 405
Post by: Merkley on March 11, 2015, 03:38:36 PM
405 with BOR's?! ARE YOU HUMAN?!


 I'm so butt hurt with jealousy
Title: Re: The Road to 405
Post by: Get-n-fit on March 11, 2015, 03:38:46 PM
yeah, you should really have crisp controlled form for 405 BOR's  ::)

I know right!  ;D


ok, the DOMS is getting worse in my legs by the minute, hurts so good
Title: Re: The Road to 405
Post by: Bando on March 11, 2015, 03:45:51 PM
ok, the DOMS is getting worse in my legs by the minute, hurts so good

meh, I'm a wreck, need a full body massage, a hot tub and a shot of morphine.
Title: Re: The Road to 405
Post by: Get-n-fit on March 11, 2015, 04:02:17 PM
ok, the DOMS is getting worse in my legs by the minute, hurts so good

meh, I'm a wreck, need a full body massage, a hot tub and a shot of morphine.

I've been in that boat for months now.  If I could get a full nights sleep that would probably help a lot.  I need to find a good sleep aid. I've tried melatonin but it doesn't really help. Sometimes it makes me feel weird and wide awake.
Title: Re: The Road to 405
Post by: sakustoms on March 12, 2015, 07:10:41 AM
ok, the DOMS is getting worse in my legs by the minute, hurts so good


meh, I'm a wreck, need a full body massage, a hot tub and a shot of morphine.


I've been in that boat for months now.  If I could get a full nights sleep that would probably help a lot.  I need to find a good sleep aid. I've tried melatonin but it doesn't really help. Sometimes it makes me feel weird and wide awake.


Melatonin doesn't seem to do anything for me either. I take a sleep aid from Walmart made by Equate.

(http://i5.walmartimages.com/dfw/dce07b8c-3a66/k2-_9350201e-6894-4255-a896-d51354b96a62.v1.jpg)

It seems to work better for me than anything else I've tried.
Title: Re: The Road to 405
Post by: Get-n-fit on March 12, 2015, 08:24:04 AM

Melatonin doesn't seem to do anything for me either. I take a sleep aid from Walmart made by Equate.

([url]http://i5.walmartimages.com/dfw/dce07b8c-3a66/k2-_9350201e-6894-4255-a896-d51354b96a62.v1.jpg[/url])

It seems to work better for me than anything else I've tried.



I may have to give that a try, except I hate walmart with a passion, maybe walgreens has an equivalent.
Title: Re: The Road to 405
Post by: sakustoms on March 12, 2015, 09:39:33 AM

Melatonin doesn't seem to do anything for me either. I take a sleep aid from Walmart made by Equate.

([url]http://i5.walmartimages.com/dfw/dce07b8c-3a66/k2-_9350201e-6894-4255-a896-d51354b96a62.v1.jpg[/url])

It seems to work better for me than anything else I've tried.



I may have to give that a try, except I hate walmart with a passion, maybe walgreens has an equivalent.


I believe equate might be a walmart brand. You can look for Simply Sleep or other generic equivilants of it.

Although, lately I still lie in bed for an hour waiting to fall asleep. FML  :-[
Title: Re: The Road to 405
Post by: Get-n-fit on March 12, 2015, 02:25:22 PM
Shoulder day:
OHP:
185x5
185x5
185x5
195x5
195x5
135x18

Front DB raises:
20x16
30x8
35x8
40x8
45x8

Rear delt rows:
25x8
25x8
25x8
25x8

Shrugs:
270x16
360x8
450x8
270x24

Rear delt cable:
30x16
40x12
50x12

Good workout, got really tired after the OHP. My whole body is tired, might deload next week....might
Title: Re: The Road to 405
Post by: Merkley on March 12, 2015, 02:46:09 PM
Awesome workout!

 Also try gravol extra strength for a knock out. I have a hard time sleeping and this tends to be my go to when I'm desperate. Melatonin worked for a while, then it stopped for some reason.

 Anyways, 2 extra strength gravol....call me in the morning.
Title: Re: The Road to 405
Post by: piperdown on March 12, 2015, 04:28:56 PM

Good workout, got really tired after the OHP. My whole body is tired, might deload next week....might

Funny, I finished up with OHP today as the accessory with BP and I feel about the same way...whole body is tired. No deload week next week for me. Next week is the heavy 1+ week. Then the deload week after that.
Title: Re: The Road to 405
Post by: Get-n-fit on March 13, 2015, 02:13:03 PM
Squaturday!! 
Was attempting to play with low bar squats and after several attempts and form studying I came to the realization that I physically am unable to place my hands on the bar and build a shelf with my rear delts.  When I get my hands on the bar my elbows are pointing straight down and in order to build the shelf they need to be pointed backwards, somewhat.  I figured out how to make the shelf, but my hands are about 6 inches forward of the bar and absolutely impossible to get into place so.....high bar it is.

Squats:
315x5
decided to work box squats for reps...only wore my TK sleeves, no wraps at all.
405x8
455x6
495x6
515x5
545x3

Dam those felt great, I really enjoy box squats and they are a great squatting tool.

Leg extensions:
120x16
180x8
255x8

Single leg - leg ext:
90x8
120x8
165x6 / 70x16

Great leg day, back feels great.  Time to eat and grow!
Title: Re: The Road to 405
Post by: piperdown on March 13, 2015, 02:16:40 PM
did you try messing with hand placement width?
I've seen some guys, not that flexible in the shoulders, go out pretty wide with hand placement.

I, for one, will never go back to high bar placement. Low bar is much more comfortable for me, even if I do have to limber up the shoulders to get in position.
Title: Re: The Road to 405
Post by: Get-n-fit on March 13, 2015, 02:27:30 PM
did you try messing with hand placement width?
I've seen some guys, not that flexible in the shoulders, go out pretty wide with hand placement.

I, for one, will never go back to high bar placement. Low bar is much more comfortable for me, even if I do have to limber up the shoulders to get in position.

I did not really try today, mainly moved my hand around on the rings, but didn't go really wide, maybe I'll try next time.   
Title: Re: The Road to 405
Post by: Stile on March 13, 2015, 02:29:03 PM
I tried low bar for the first few sets of squats today. Feels way heavier to me. Highbar at 315 felt almost the same as lowbar at 185.
Title: Re: The Road to 405
Post by: Get-n-fit on March 13, 2015, 02:38:01 PM
I tried low bar for the first few sets of squats today. Feels way heavier to me. Highbar at 315 felt almost the same as lowbar at 185.
Yeah, from what I've heard, it takes some getting used to, but if you can do it, you can add some poundage to your max.  We'll see, I repped 545 with high bar, so I'm not doing half bad.
Title: Re: The Road to 405
Post by: Stile on March 13, 2015, 02:43:20 PM
It felt like I was supporting a lot of the weight with my hands as opposed to rear delts. Probably a form issue.
Title: Re: The Road to 405
Post by: piperdown on March 13, 2015, 03:31:44 PM
did you try messing with hand placement width?
I've seen some guys, not that flexible in the shoulders, go out pretty wide with hand placement.

I, for one, will never go back to high bar placement. Low bar is much more comfortable for me, even if I do have to limber up the shoulders to get in position.

I did not really try today, mainly moved my hand around on the rings, but didn't go really wide, maybe I'll try next time.
I'd have to get serious about shoulder flexibility if I went narrower than my middle finger on the ring.
Wonder if you went a couple inches outside the ring from you index finger if that would let you get position.
Title: Re: The Road to 405
Post by: Get-n-fit on March 16, 2015, 02:21:55 PM
Chest day!
only hit triples on flat BB bc I wanted to save some energy for some overload sling shot work.

Flat BB:
315x3
335x3
345x3
Slingshot:
315x12
335x8
365x2
Even with the slingshot my chest was pumped and exhausted!

Incline BB- haven't done these for awhile
135x12
225x4
275x2
315x1
225x6
275x2
I was actually happy with these numbers.  I've been hitting incline mainly on DB's and ours only go to 120s and although I rep those out, I was pleased to still be able to hit 315 here.

Time got away from me so I hauled ass through the rest of this, less than 30 sec rest between sets.

Hammer wide:
270x10
270x10
320x4 / 270x4 / 180x8 / 90x8

Cable flys( one fast super set)

50x16/40x16/30x16





Title: Re: The Road to 405
Post by: piperdown on March 16, 2015, 03:33:35 PM
^^^ geeze those are some monster numbers and volume!
Title: Re: The Road to 405
Post by: sakustoms on March 17, 2015, 07:09:15 AM
^^^ geeze those are some monster numbers and volume!

X2. Great job as always Brad.
Title: Re: The Road to 405
Post by: Get-n-fit on March 17, 2015, 03:19:02 PM
High volume day-
I was 20 minutes early and partner 15 late so I did a TON of leg extensions and presses before hand for warm up
Once he finally showed up it was time to bust ass
Leg press:
360x20
450x20
540x20
630x20
720x15
810x10
and monster super set..no rests between sets:
900x10 / 810x10 / 720x10 / 630x10 / 540x10 / 450x20

Reverse Hyper ( ok, the story is, I was going to try GHR on the lat pulldown machine, unfortunately the seat is too narrow for my knees, so I saw the reverse hyper and thought....that's similar to a ghr...just reversed  ;)  It does work the hams and glutes pretty hard, but it really focuses on the lower back.  It didn't hurt at all, but didn't focus on my hams like I wanted.
It's plate loaded so
45x10
45x10
70x10

That's it,  the leg presses really gave me a head ache, in the back of my head in my sinuses, I think it's bc they are already enflamed from the crappy allergies and the extra pressure of the hard workout made it worse.  All better now though.
Title: Re: The Road to 405
Post by: Get-n-fit on March 18, 2015, 02:11:44 PM
back day
playing with the idea of a PL meet, so tossed aside the versa grips, mixed up my grip and chalked the fuck up!
Sumo DL...trying to do this by memory since my phone screen is busted and I didn't want to carry it around the gym and make it worse.
135x8
135x8
225x6
315x3
^^^double over hand
backed the weight down to play with mix grip
225x5
225x5
315x3
365x1
415x1
465x1
505xfail
465x1

yesterdays high vol leg day is enough to wear my legs out to kill my dl max.  Next time, I'm going to have to change up high volume leg day so I can save my legs for DL's

Pendlay rows...just keeping it light
135x16x3

Neutral grip, narrow->wide pull downs, plate loaded-pwo
90x8
180x8
180x8

unfortunately ran out of time, spent more time on DL's than I'd like, but was happy I had no grip problems.


Title: Re: The Road to 405
Post by: BLK00TJ on March 18, 2015, 05:22:54 PM
That's some serious DL volume.  I see DOMs in your future  :bigthumb:
Title: Re: The Road to 405
Post by: Get-n-fit on March 19, 2015, 02:08:43 PM
That's some serious DL volume.  I see DOMs in your future  :bigthumb:

Fortunately, no pain or DOMS.  As long as I keep the reps down I don't have any issues.  I don't mind DOMS, but I've never had it in my lower back, if I go to hard it just tightens up and is painful.


Shoulders:
OHP:
185x5
185x5
195x5
195x5
205x4....leg cramped on 5th rep...next week I'll get this bitch!!
135x20

Alternating front DB raise:
25x12
30x8
35x8
40x8
50x8

I also tried out a seated side lateral machine, but it was garbage.  My partner and I started light and moved up to the entire stack and couldn't tell where the hell the machine was hiting...definitely not side lats. 

Leg day tomorrow...got my New Odin knee sleeves and can't wait to use them.
Title: Re: The Road to 405
Post by: piperdown on March 19, 2015, 02:15:27 PM
Great shoulder day  :)

Some of those side delt machines are just plain odd. You'd think they hit the right area but nope!
Title: Re: The Road to 405
Post by: BLK00TJ on March 19, 2015, 05:34:28 PM
I'm not sure what I'm more impressed with, the 205x4 or the 135x20.  That's friggin' impressive!
Title: Re: The Road to 405
Post by: kimm4 on March 19, 2015, 06:11:33 PM
Strong OHP jesus... ;D
Title: Re: The Road to 405
Post by: Get-n-fit on March 20, 2015, 02:28:18 PM
Thank you all, I appreciate the props!!

Squat day!  starting to be one of my favorite days, no partner today
Squats:  Only wore Odin knee sleeves until final PR set
end of warm up:
315x3
405x1
Box squats -
405x8
405x8
495x5
545x4
585x1
Knees wrapped:
605x1
605 box squat (http://www.youtube.com/watch?v=9-mBapBF9mE#)
I put the safeties too high and you can see I hit them with the bar, no problem though
Back to sleeves
495x6
225x12


That's it for today, focuses on squats and getting as heavy as possible with only my sleeves.  Extremely happy to Surpass my year end goal already, going to have to raise the bar.


PS.  so I'm over here repping 545 and then hitting 585 box squats with nothing but my sleeves and this half wit doing quarter squats next to me had the audacity to come give me tips saying I squat with the bar too high.  I Bert stared the mother fucker and explained to him, well, you may be confused bc I'm over hear doing squats and your doing 225lb knee bends, obviaously we are doing completely different exercises.......  FUCK OFF!
Title: Re: The Road to 405
Post by: Get-n-fit on March 23, 2015, 02:29:04 PM
So that 605 took a lot out of me, I was pretty tired all weekend, I got some good sleep ! I do have bruises going across my traps, though-no pain, no gain

Chest day:
Flat BB:
135x20
135x20
225x6
225x6
working sets
315x5
335x3
345x3
355x3
360x2...PR! 
315x5

BB Incline:
135x12
225x3
275x3
315x3...OOoooo that felt good! It's like cumming ;D
335x1....eh...kind of, spotters fingers were on the bar so I'm not sure how much he helped., It felt really heavy coming down and I was pretty worn out at this point
225x9


and that's it, for some reason that took a hell of a lot of time!


Title: Re: The Road to 405
Post by: Stile on March 23, 2015, 03:18:07 PM
You can smell that 4 plate bench comin up on ya.
Title: Re: The Road to 405
Post by: Get-n-fit on March 23, 2015, 03:48:06 PM
You can smell that plate bench comin up on ya.

Hell yeah, I'm reminded ever time I see the title of my journal, it's been a long road!
Title: Re: The Road to 405
Post by: Get-n-fit on March 24, 2015, 02:31:54 PM
Deed to change up my routine just a little bc the high volume legs was killing for DL's the following day..or so I thought.
Sumo DLs:
315x3
405x2
465x1
495xfail.....fuck fuck fuck
405x1..for shits and giggle conventional pull

I can't figure this shit out,  I should have absolutely no problem with 495, it would not budge, makes no sense.


Leg press- semi high volume. I backed off on the volume a little bc last week I did something and it felt like the sinus in the back of my head exploded.  It was pounding and was easily irritated the following few days...it sucked.  So, rather than risk it, I backed the volume down so not to irritate it so it healed.
270x10
360x10
450x10
540x10
630x10
720x10
810x10
900x10
Drop set:
990x5/900x5/810x5/720x5/630x5/540x5/450x40..yes 40...wanted 50, but the back of my head started pounding so I stopped at 40.

Did some reverse hyper extensions...the proper way, nothing exciting just a couple sets to stretch my spine back out.
Title: Re: The Road to 405
Post by: Merkley on March 24, 2015, 04:08:13 PM
Deed to change up my routine just a little bc the high volume legs was killing for DL's the following day..or so I thought.
Sumo DLs:
315x3
405x2
465x1
495xfail.....fuck fuck fuck
405x1..for shits and giggle conventional pull

I can't figure this shit out,  I should have absolutely no problem with 495, it would not budge, makes no sense.


Leg press- semi high volume. I backed off on the volume a little bc last week I did something and it felt like the sinus in the back of my head exploded.  It was pounding and was easily irritated the following few days...it sucked.  So, rather than risk it, I backed the volume down so not to irritate it so it healed.
270x10
360x10
450x10
540x10
630x10
720x10
810x10
900x10
Drop set:
990x5/900x5/810x5/720x5/630x5/540x5/450x40..yes 40...wanted 50, but the back of my head started pounding so I stopped at 40.

Did some reverse hyper extensions...the proper way, nothing exciting just a couple sets to stretch my spine back out.

 Awesome workout, sucks about your sinuses though
Title: Re: The Road to 405
Post by: Get-n-fit on March 25, 2015, 03:05:37 PM
Back day
Pendlay rows:
135x16
185x10
185x10
BOR:
225x8
315x5
365x5
405x4
185x24

Wide lat pulldowns:
120x16
180x8
225x5
255x5
285x5
300x5
312.5x5

Narrow neutral grip pulldows:
120x8
160x8
180x8

Straight arm lat push down:
45x16
60x10
60x10
60x10
60x10
60x10

Cable hammer curls:
100x16
150x12
190x8

Tricep cable rope pushdown:
30x10
40x10
50x10
60x10
dropset:
60x10/50x10/40x5/30x5/20x5

Wide bicep cable curls:
50x16
70x8
80x8
drop set:
90x7/70x8/50x8/30x16

Good workout, haven't done direct arm work forever, so I got a huge pump.  I won't be doing BOR's following DL day again, my lower back tightened up for an hour or so.
Title: Re: The Road to 405
Post by: BLK00TJ on March 25, 2015, 06:02:55 PM
I hate those feels when your first few steps after standing up you look like a 90 year old man all hunched over.  it'll take me 5 steps to stand all the way up some times.   :o

Great work as always on those rows though. 
Title: Re: The Road to 405
Post by: Get-n-fit on March 25, 2015, 08:03:41 PM
That's how I feel now + leg DOMS are kicking in,  pretty pathetic looking
Title: Re: The Road to 405
Post by: kimm4 on March 25, 2015, 08:05:49 PM
Holy lotta volume!  You'll be feeling that one for a while.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on March 26, 2015, 02:07:31 PM
Holy lotta volume!  You'll be feeling that one for a while.  8)
Thanks Kim!


Shoulders..little tri:
OK, next week I'm changing Wednesday to back and bi..no tri, and saving tri for Thursday.  Main reason is I really need to get back into heavy CGBP and that will help me push my bench harder

CGBP:
135x8
135x8
225x8
275x6
315x3
275x6
Not too bad, the 315 kinda sucked though, way to hard.

OHP:
was a little worried the tri work would affect my OHP...nope  ;D
185x5
195x5
205x3
225x3- rep PR
235xfail - the 3rd rep on the last set was a hard push and damn near on the verge of blacking out, so I unfortunately didn't have anything left in the tank for this attempt
135x20

Reverse machine flys (rear delt):
75x16
90x12
135x8
150x6
Drop set:
165x6/ 135x6 / 105x6 / 90x8 / 75x12

and outta time...somewhere time got away from us. Good workout, hit some decent numbers and volume wasn't too bad.  I gotta him my traps somewhere though.




Title: Re: The Road to 405
Post by: Merkley on March 26, 2015, 02:42:00 PM
Wicked workout! Those OHP's DAYUM!
Title: Re: The Road to 405
Post by: Get-n-fit on March 27, 2015, 02:25:58 PM
Squat day!!
Sleeves and belt only:
315x5
405x3
465x1
495x1 -Ass to the f'in ground with ease!  ;D
Box Squats-still sleeves and belt
495x6
545x3
595x1
Wraps:
615x2
https://www.youtube.com/watch?v=N-xepSx97_c (http://www.youtube.com/watch?v=N-xepSx97_c#ws)
ATG-belt only
135x6


Great day, very happy with the weight progression.  The over load is working great as my atg sleeved squat is also climbing
I went for a triple with the 615..lost focus for a second and shot forward, no injuries or problems though, ditch the weight on the safeties.  At these weights, once you get off, there's really no correcting it and finishing the lift.
Title: Re: The Road to 405
Post by: Merkley on March 27, 2015, 02:45:13 PM
 :o :o :o :o :o :o :o
Title: Re: The Road to 405
Post by: Bando on March 27, 2015, 05:25:04 PM
That looked heavy  :o
Title: Re: The Road to 405
Post by: sakustoms on March 27, 2015, 08:53:32 PM
Nice job Brad. Those 2 in the background were mirin hard. lol
Title: Re: The Road to 405
Post by: Get-n-fit on March 27, 2015, 09:48:18 PM
Lol,  yeah, you can't see,  but there are 4 or so cameras recording me on the other side too
Title: Re: The Road to 405
Post by: kimm4 on March 28, 2015, 01:38:12 AM
Call me crazy, but you make it look easy.  :o :o So awesome, wow!
Title: Re: The Road to 405
Post by: 43Diesel on March 28, 2015, 06:05:01 AM
Damn that is one great squat man
Title: Re: The Road to 405
Post by: Get-n-fit on March 30, 2015, 02:16:15 PM
Call me crazy, but you make it look easy.  :o :o So awesome, wow!
It actually felt a lot easier than I thought, hence the double and failed attempt at a triple, but I'm not posting that, lol.

Damn that is one great squat man
Thanks!



Title: Re: The Road to 405
Post by: Get-n-fit on March 30, 2015, 02:18:25 PM
Chest day:
Flat BB:
315x5
335x3
355x2
365x1
335x2

BB Incline:
135x8
225x5
275x3
315x3
325x1
225x10

Cable Flys:
50x10
70x10
90x10
60x10 / 50x10 / 40x10/ 30x10

Pretty good chest day, I'm getting tired though, I may have to run a deload week next week. 
Title: Re: The Road to 405
Post by: Merkley on March 30, 2015, 02:19:33 PM
I'm so jealous! I wish I could squat that much!

 Edit: I meant about the squat video!! (Good bench day though!)
Title: Re: The Road to 405
Post by: 43Diesel on March 30, 2015, 02:24:33 PM
Hell I wish I could bench half that.............one day
Title: Re: The Road to 405
Post by: Get-n-fit on March 31, 2015, 02:08:38 PM
DL & leg press day
Sumo DL:
315x3
405x2
465x1
495x1 (after 2 fails)
405x6

OK..so the fails...I haven't been using my versa grips and was only using chalk and mix grip.  My first attempt I pulled to my knees, second it was pinned to the ground.  Once I put my versa grips on and pulled double overhand it flew off the ground and up to lockout.   At 495 grip isn't an issue, even when I got to my knees my grip felt fine, there's just something about the mix grip that throws me slightly off, best described as an uneven feeling, that I need to work through.  I've been using the mix at lighter weights too just for this purpose and I'm still not quite even on my pull.  The 405x6 was mix grip with not even the slightest grip problem, but even then one side of plates was hitting the ground just before the other.  I've only ditched the grips a few weeks ago so I'll keep working on it and bring the grips in when the weights sticks so I can overload. 

Leg press:
270x16
450x10
630x6
810x6
1080x5
900x5
810x5
720x5
630x5
540x5
450x50 (not a typo) ;)

Title: Re: The Road to 405
Post by: Stile on March 31, 2015, 03:18:40 PM
The look you get when you tell your friends your doing cardio today... Sad.
The look on their faces when you load 450 pounds on the leg press to begin your cardio... Priceless.
Title: Re: The Road to 405
Post by: Get-n-fit on March 31, 2015, 03:47:48 PM
The look you get when you tell your friends your doing cardio today... Sad.
The look on their faces when you load 450 pounds on the leg press to begin your cardio... Priceless.
lol, yup, high volume = cardio.  That's all the cardio I've done lately,  except..well you know....no...no, I was right the first time.   :S
Title: Re: The Road to 405
Post by: Get-n-fit on April 02, 2015, 02:20:27 PM
Opps forgot to post yesterdays workout
Back day
did back stuff

Today:
Quick CGBP
135x8
225x10
265x3
225x10

My elbows were bothering me today and my arms were exhausted

Shoudlers:
OHP:
185x5
205x3
215x3
225x1
235x1..yay..Pr..I'm fairly certain it was

Front DB raise:
30x8
35x8
40x5
45x8
50x6

Reverse machine flys:
75x16
105x
120x10
135x8
90x16

I've been getting much better sleep lately, however I was just wiped out today, my body just felt exhausted. Definitely going to deload next week.

Title: Re: The Road to 405
Post by: piperdown on April 02, 2015, 05:03:04 PM
That OHP pr.... :o  wow! Congrats!

Title: Re: The Road to 405
Post by: BLK00TJ on April 02, 2015, 05:34:40 PM
Dem weights!  Heavy weights!
Title: Re: The Road to 405
Post by: Get-n-fit on April 02, 2015, 09:20:36 PM
Thanks guys!
Title: Re: The Road to 405
Post by: sakustoms on April 02, 2015, 09:54:58 PM
Alright, now you're just showing off. :jester:

Real heavy weights there big guy. :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on April 03, 2015, 02:29:57 PM
Alright, now you're just showing off. :jester:

Real heavy weights there big guy. :thumbsup:

Thanks!

OK, one last push today for heavy weights before the deload, may as well Go Big!!

Squats:
Post warm up- sleeves / belt
315x5
405x1
465x1
495x1
495x1
495x1
495 raw (http://www.youtube.com/watch?v=ab1xKU7XNiA#ws)
Knee Wraps / belt:
545x1
585x1
635x1..monsta PR!!
635 box squat (http://www.youtube.com/watch?v=dieYc53PBgo#ws)
Belt only drop set: 315x6


Monday I'll be deloading by running Wendler's 531 supplemented with BBB.  I've run through the numbers and I'm looking for to the relaxing workout  ;D

Title: Re: The Road to 405
Post by: sakustoms on April 03, 2015, 09:28:44 PM
Monsta is right. Great job Brad. You are a beast.
Title: Re: The Road to 405
Post by: 43Diesel on April 04, 2015, 05:38:35 AM
Damn you're really smashing some big weights in here
Great job :thumbsup:
Title: Re: The Road to 405
Post by: Merkley on April 04, 2015, 06:20:02 AM
Your gym has purple seated benches I see....cute  ;D
Title: Re: The Road to 405
Post by: kimm4 on April 04, 2015, 02:00:15 PM
Your workouts are so impressive and your strength blows my mind!

I come in here and leave feeling like a weak little girl.

Oh wait... :o :o :o
Title: Re: The Road to 405
Post by: Get-n-fit on April 06, 2015, 02:27:08 PM
Thanks Guys and Kim!  ;)
Well, as I said, deload time, lol
First day of 531 and I phucked it up.  I'm using a app "wendlerized" to help track everything and I forgot about the "+" on the last set and so I input zero and the sonnuvabitch dropped my training max load down. I manually pushed it back up, but I don't like that feature.  I hit all the reps, so it should have left my numbers alone.

Squat:
395x5
420x5
445x5
I will say though, after the first set, I could feel my legs weren't completely healed from Friday's workout, oh well, still pushed through

BBB work:
leg press:
540- 5x10

Single leg leg ext:
95 - 5x10

oh yeah, worked some light Good mornings

Why's it look like I didn't do anything here? lol


Title: Re: The Road to 405
Post by: piperdown on April 06, 2015, 02:32:34 PM
Welcome to 531....

Never found an app I liked but I haven't looked for a while. What one are you using?

Edit: Never mind, saw the "" around the app.
Title: Re: The Road to 405
Post by: Get-n-fit on April 06, 2015, 02:35:32 PM
Welcome to 531....

Never found an app I liked but I haven't looked for a while. What one are you using?

Edit: Never mind, saw the "" around the app.
lol, yup,  I gotta remember the + set, I'm used to a preset number of reps at a heavy ass weight, so this lower intensity training is new to me.  However, I was happy that my back held up OK to the sets of 5, that had me worried at first.
Title: Re: The Road to 405
Post by: piperdown on April 06, 2015, 02:41:37 PM
Welcome to 531....

Never found an app I liked but I haven't looked for a while. What one are you using?

Edit: Never mind, saw the "" around the app.
lol, yup,  I gotta remember the + set, I'm used to a preset number of reps at a heavy ass weight, so this lower intensity training is new to me.  However, I was happy that my back held up OK to the sets of 5, that had me worried at first.

I'm too old school on the tracking....I like my paper copy...lol
Pen and paper, then I write down any additional accessory stuff I'm doing.
I've got mine set to BBB also but then have the accessory lifts offset; 5x10 squats on DL day, 5x10 DL on squat day, etc., for BP and OHP.
Title: Re: The Road to 405
Post by: Merkley on April 06, 2015, 02:43:24 PM
Thanks Guys and Kim!  ;)
Well, as I said, deload time, lol
First day of 531 and I phucked it up.  I'm using a app "wendlerized" to help track everything and I forgot about the "+" on the last set and so I input zero and the sonnuvabitch dropped my training max load down. I manually pushed it back up, but I don't like that feature.  I hit all the reps, so it should have left my numbers alone.

Squat:
395x5
420x5
445x5
I will say though, after the first set, I could feel my legs weren't completely healed from Friday's workout, oh well, still pushed through

BBB work:
leg press:
540- 5x10

Single leg leg ext:
95 - 5x10

oh yeah, worked some light Good mornings

Why's it look like I didn't do anything here? lol

I think I'm gonna be checking out such app
Title: Re: The Road to 405
Post by: Plateauplower on April 06, 2015, 02:56:04 PM
My god, 635 box squat is impressive  :o

Do you find those translate well to building your squat?
Title: Re: The Road to 405
Post by: Get-n-fit on April 06, 2015, 03:06:57 PM
My god, 635 box squat is impressive  :o

Do you find those translate well to building your squat?

Definitely, my body responds very well to overload training, especially bench and squats.  At the end of last year I was raw maxing 450 on squat, now I'm up to around 525 raw squat.  In regards to squat- not only is it great for overloading my quads, but it really hits my back and strengthens my core. When I go north of 600lbs I can feel my traps, lats and all of my back getting worked, and they are sore for he next few days.  Heavy squats has added a lot of thickness to my back and strength to my overall core, allowing me to push my squats even further.
Title: Re: The Road to 405
Post by: 43Diesel on April 06, 2015, 03:12:33 PM
Dang good lifts there on the 531 program
Title: Re: The Road to 405
Post by: Plateauplower on April 06, 2015, 03:23:19 PM
Thanks, good to know. Going to try some overload training when I'm back to eating for growth again. Its been a long time since I tried it and it was usually just working negs on bench.

No doubt those heavy squats build everything. Just walking out with that kind of load on you has to recruit some serious muscle just to avoid folding up like an accordian. I'm guessing you dont get much bruising anymore from the bar?
Title: Re: The Road to 405
Post by: Get-n-fit on April 06, 2015, 04:50:33 PM
Thanks, good to know. Going to try some overload training when I'm back to eating for growth again. Its been a long time since I tried it and it was usually just working negs on bench.

No doubt those heavy squats build everything. Just walking out with that kind of load on you has to recruit some serious muscle just to avoid folding up like an accordian. I'm guessing you dont get much bruising anymore from the bar?
Actually, I only started bruising after 600, lol.  Prior to that I never had bruising, however I don't really get brusing, you can just see a red mark across my traps where the bar sits for a day or 2, it never turns black and blue.
Title: Re: The Road to 405
Post by: Get-n-fit on April 07, 2015, 02:10:26 PM
OK I think I've figured out how this app works for recording the AMRAP, instead of just putting how many extra reps you got, your supposed to put in the total reps for that set.
Chest Day:
Flat BB:
75% - 290x5
80% - 310x5
85% - 325x8! hellz yeah, that felt good

BBB (big but beautiful, lmao)
Incline BB:
185x10
205x10
205x10
205x10
215x11
ok, so I'm not really following the %'s here for whats recommended, instead I'm lifting quite a bit higher.  My Main focus is max weight for 10 reps, just making sure to hit 10 each rep.

Hammer strength wide:
270x10x3

DB pullover:
65x10
65x10
75x10

Machine flys:
150x16
165x10
165x10 (this set only single arm with over reach for harder contraction)
165x10/150x10/135x10

Great workout, By my 3rd set of BBB my chest was fully pumped and ready to explode so this felt great.  This is a nice break from the higher weights I've been using, I think it's even better for my CNS. It needed a break
Title: Re: The Road to 405
Post by: 43Diesel on April 07, 2015, 03:16:08 PM
Heck of a great looking session there GnF
Title: Re: The Road to 405
Post by: BLK00TJ on April 07, 2015, 06:15:49 PM
Good work GnF!
Title: Re: The Road to 405
Post by: Get-n-fit on April 07, 2015, 08:28:37 PM
New squat shoes are here!  2013 Pendlay do-wins
(http://i1075.photobucket.com/albums/w433/Brad32825/20150407_200754.jpg) (http://s1075.photobucket.com/user/Brad32825/media/20150407_200754.jpg.html)
Title: Re: The Road to 405
Post by: 43Diesel on April 07, 2015, 08:58:56 PM
Shweet!!!!
Title: Re: The Road to 405
Post by: Get-n-fit on April 09, 2015, 02:20:13 PM
Yesterday was my  off day, did some HIIT on the spin bike and some arm work.
Today-
Back
531 Deads:
75% 395x5
80% 420x5
85% 445x5...this was not pretty, did 3 right away and then took a quick 10 second break between the last 2 reps, this was waaaaaay too hard.  unfortunately my back tightened up after set 2 so I knew this would be bad.  Really pisses my off since I should be pulling this easy.

Also worked some reverse hypers- nothing worth mentioning, just stretching my spine back out, I may need to start with these

Wide grip pull donw:
120x10
165x10
220x10

Plate loaded rows:
50x10
90x10
140x10
190x10

Reverse lat flys:
40x20
50x12
50x12

I cut a lot of sets out, I usually like 5 working sets, but was trying to move fast since I burned up a lot of time on deads. I'm really starting to hate deads, not sure if I'll ever progress much in them and that sucks, bc they are way out of proportion to my squats.

Fun stuff tomorrow--OHP!!
Title: Re: The Road to 405
Post by: piperdown on April 09, 2015, 02:36:12 PM
You are doing the warm up sets right?

Still, looks like you got the required reps in. Of course its always nice to pull more on the + set but some days it just doesn't happen.
Title: Re: The Road to 405
Post by: Get-n-fit on April 09, 2015, 02:41:11 PM
You are doing the warm up sets right?

Still, looks like you got the required reps in. Of course its always nice to pull more on the + set but some days it just doesn't happen.
Yeah, I do my own warm up,  mainly bc I do a lot more than is prescribed.  I think the program only has like 3 warm up sets and I prefer to do 6 or so.  My lumbar's always given me issues with Deads..and deads only....that may be good or bad I guess. 
Title: Re: The Road to 405
Post by: piperdown on April 09, 2015, 02:44:38 PM
You are doing the warm up sets right?

Still, looks like you got the required reps in. Of course its always nice to pull more on the + set but some days it just doesn't happen.
Yeah, I do my own warm up,  mainly bc I do a lot more than is prescribed.  I think the program only has like 3 warm up sets and I prefer to do 6 or so.  My lumbar's always given me issues with Deads..and deads only....that may be good or bad I guess.

I tried more warm up sets for a couple weeks and found it impacted my + sets so I just stick with the regular 3 sets. I do, however, loosen up prior. Usually some light bouncing around (jump rope, high knees, arm circles of peace, etc.) for about 5-10 minutes.
Title: Re: The Road to 405
Post by: Get-n-fit on April 10, 2015, 02:26:35 PM
Shoulders:
531
OHP
75% - 175x5
80% - 190x5
85% - 200x7

BBB
OHP
155x10
165x10
165x10
170x10
165x10

Front DB raise:
30x10
30x10
30x10

BB upright row:
95x10
115x10
115x12

Shrugs-nothing impressive just a couple quick ones before I ran out of time.
Title: Re: The Road to 405
Post by: piperdown on April 10, 2015, 03:18:51 PM
geeze......200 85% of max and 7 of them ...... I need to take up knitting....
Title: Re: The Road to 405
Post by: Get-n-fit on April 10, 2015, 04:22:15 PM
geeze......200 85% of max and 7 of them ...... I need to take up knitting....

LOL, thank man, I'm pretty happy with my progress with OHP. 
Title: Re: The Road to 405
Post by: 43Diesel on April 11, 2015, 07:12:59 AM
You should be thats some great numbers for them
Title: Re: The Road to 405
Post by: Merkley on April 11, 2015, 07:21:00 AM
geeze......200 85% of max and 7 of them ...... I need to take up knitting....

x2

 
Title: Re: The Road to 405
Post by: Get-n-fit on April 13, 2015, 02:23:27 PM
you guys are too much, lol
Breaking in the new Pendlays..yeah!!
Squats:
531
80% 420x3
85% 445x3
90% 475x3
475x3 new pendlay do wins (http://www.youtube.com/watch?v=v6ejfZMrsHQ#ws)

BBB
leg press:
450x10
540x10
630x10
720x10
810x10
My ROM has really increase on these over the past few months, I can now get my knees to the side of my body without back issues.

Single leg ext:
75x10
105x10
120x6 / 60x16
135x5 / 60x10

Pretty good leg day, I love the new shoes, and they actually felt REALLY good on leg press, I felt like my full foot was planted solidly on the platform and I was getting even pressure. 
Chest tomorrow!
Title: Re: The Road to 405
Post by: piperdown on April 13, 2015, 02:34:37 PM
^^^ Hell YEAH! Nice!
Title: Re: The Road to 405
Post by: 43Diesel on April 14, 2015, 07:00:14 AM
Way to go!!
Title: Re: The Road to 405
Post by: piperdown on April 14, 2015, 07:32:28 AM
Where did you order the shoes?
Title: Re: The Road to 405
Post by: sakustoms on April 14, 2015, 07:48:22 AM
NICE!!!! Looking huge too brother.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2015, 08:57:53 AM
Where did you order the shoes?
Amazon....about the only place I could find them.  The 2014 ones are all black with neon green and synthetic leather and @$150, but good luck finding them in you size, it's close to impossible.  The 2013 model, the ones I have, are real leather.  I found these on Amazon and signed up for the Amazon credit card and got an additional $30 off, so they came to about $89 total!  They also arrived almost a week before the expected delivery date. 
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2015, 09:01:26 AM
Way to go!!
NICE!!!! Looking huge too brother.  8)
^^^ Hell YEAH! Nice!

Thanks guys!  much appreciated. 

I think I may adjust my stance a little wider so I can drop lower between my legs.  In that stance I'm getting as low as I possibly can, so maybe a wider stance will help.   I changed my bar grip and went "thumbless" to try to get a more inline grip with the bar and my arm instead of my wrist bending backwards, but in this vid I can see my old habit kicking in and wrists still bending. 
Title: Re: The Road to 405
Post by: piperdown on April 14, 2015, 09:53:21 AM
Where did you order the shoes?
Amazon....about the only place I could find them.  The 2014 ones are all black with neon green and synthetic leather and @$150, but good luck finding them in you size, it's close to impossible.  The 2013 model, the ones I have, are real leather.  I found these on Amazon and signed up for the Amazon credit card and got an additional $30 off, so they came to about $89 total!  They also arrived almost a week before the expected delivery date.

Bummer about the limited availability.  :(  Thanks for the info.  :)
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2015, 09:55:59 AM


Bummer about the limited availability.  :(  Thanks for the info.  :)

Yeah, it was surprising to me how hard these are too find.
Let me know if you decide to get some, you'll be glad you did
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2015, 02:26:07 PM
Chest day:
531:
Flat BB:
80%- 310x3
85%- 325x3
90%- 345x4... was slightly disappointed with these, was much harder than it should have been, especially after repping 325x8 last week.

Big Butt Beautiful

Incline BB:
185x10
205x10
215x10
225x10
235x10

DB slight incline:
100x10
120x4
120x5

Machine Fly super set with Sven Press:
165x8
165x8
165x8
165x8

Sven press....didn't keep count, used 2 dimes and pressed them together as hard as possible and did a FEW reps...these don't take much, espeacially since the reps are slow, the intensity is really dependant on you.  I really like these,  my parter was thinking you can do them without weights and I tried and it's not the same.  With the dimes, I feel my entire chest getting hammered, especially the inner portion.  Without weight, I only feel the outer portion of my chest.....now I know there aren't separate chest muscles in those areas, however they movements do feel different.


531 is a pretty decent cycle and I can see why beginners like it.  I'll only be running this one meso cycle and then going back to my regularly scheduled program, since it's worked great for me so far.
Title: Re: The Road to 405
Post by: piperdown on April 14, 2015, 02:31:22 PM
Nice benching today!

didn't you get the memo that the physissies were replacing gravity controls today? They said there may be fluctuations.....
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2015, 02:37:18 PM
Nice benching today!

didn't you get the memo that the physissies were replacing gravity controls today? They said there may be fluctuations.....

lol, I believe it.
Title: Re: The Road to 405
Post by: 43Diesel on April 14, 2015, 03:46:46 PM
you were realy pushing some great weights there today
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2015, 03:48:39 PM
Thanks Diesel!
Title: Re: The Road to 405
Post by: Get-n-fit on April 15, 2015, 02:14:51 PM
nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.
However, HIIT on a spin bike 2 days after leg day is an f'in quad burner!   I hate pretty much all cardio, except for the spin bike for some reason.
Title: Re: The Road to 405
Post by: BLK00TJ on April 15, 2015, 09:22:50 PM
nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.
However, HIIT on a spin bike 2 days after leg day is an f'in quad burner!   I hate pretty much all cardio, except for the spin bike for some reason.

cuz you can watch tv?
Title: Re: The Road to 405
Post by: sakustoms on April 16, 2015, 07:16:58 AM
nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.
However, HIIT on a spin bike 2 days after leg day is an f'in quad burner!   I hate pretty much all cardio, except for the spin bike for some reason.

cuz you can watch tv?

Probably more like the hawt women folk in his spin class....  :o :jester:
Title: Re: The Road to 405
Post by: Get-n-fit on April 16, 2015, 09:08:34 AM
nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.
However, HIIT on a spin bike 2 days after leg day is an f'in quad burner!   I hate pretty much all cardio, except for the spin bike for some reason.

cuz you can watch tv?

Probably more like the hawt women folk in his spin class....  :o :jester:

lol, no



hot women in the spin  class vid
 ;D
Title: Re: The Road to 405
Post by: sakustoms on April 16, 2015, 10:14:45 AM
nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.
However, HIIT on a spin bike 2 days after leg day is an f'in quad burner!   I hate pretty much all cardio, except for the spin bike for some reason.

cuz you can watch tv?

Probably more like the hawt women folk in his spin class....  :o :jester:

lol, no



hot women in the spin  class vid
 ;D

Where is said vid? Son, I am disappoint...    :dunno:

Title: Re: The Road to 405
Post by: Get-n-fit on April 16, 2015, 10:27:42 AM

Where is said vid? Son, I am disappoint...    :dunno:


Dam, what was I thinking

Burn Fat Fast: 20 Minute Spin Class Workout (http://www.youtube.com/watch?v=4Hl1WAGKjMc#ws)
Title: Re: The Road to 405
Post by: sakustoms on April 16, 2015, 12:36:47 PM
 :eek: :bowdown:  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on April 16, 2015, 02:25:00 PM
:eek: :bowdown:  ;D
Yeah, it's very motivating!  espeacially when they stand  ;D


Back day:
531 DL:
80% - 430x3
85% - 455x3
90% - 480x0

yeah so DL's.....PHUCK EM!!!  I'm starting to really hate them.  I adjusted my stance today,  Liftin my butt and got the bar aligned with my rear delts/lats, I've been pulling to low, almost to the point that I was doing a modified squat. With the adjusted lifts everything felt much better, the 430 went up with ease for a triple, seriously really good, 455 was a little bit of a bitch and when I got to 480 the bar wouldn't move.  I'm not sure if my legs were tired from the bike yesterday but something was off and it was like my gas tank had run dry. I don't know, I'm about to the point of giving up DL's and just doing BOR's.  Last time I did that and went back to DL, I ripped 495 off the floor easily, since then my DL's been getting weaker.  I don't get it and it makes no sense.

Narrow neutral grip pull downs:
120x10
160x10
185x10
220x6
245x6

Plate Loaded seated rows:
90x16
140x10
180x10

Reverse cable lat flys:
30x20
50x10
50x10

Cable pullovers:
50x10
60x10
60x10


eh, that's it for today.
   
Title: Re: The Road to 405
Post by: piperdown on April 16, 2015, 03:16:24 PM
still a seriously good lifting session.
HardNHeavy used to say that if you change something in your DL is will impact the lift until you're comfortable with it. Might be that you were in a different position than normal and it might take some rep work at lower weight to get comfortable.
Title: Re: The Road to 405
Post by: Get-n-fit on April 16, 2015, 03:23:41 PM
still a seriously good lifting session.
HardNHeavy used to say that if you change something in your DL is will impact the lift until you're comfortable with it. Might be that you were in a different position than normal and it might take some rep work at lower weight to get comfortable.
Yeah, I'm debating that too, was thinking of just ditching the 531 for DL's for now and keep the weight low and practice with my form adjustments for a while and see how that goes.   My partner said with the adjustments my form looked a lot better, basically mechanical...in a good way. 
Title: Re: The Road to 405
Post by: piperdown on April 16, 2015, 05:07:23 PM
still a seriously good lifting session.
HardNHeavy used to say that if you change something in your DL is will impact the lift until you're comfortable with it. Might be that you were in a different position than normal and it might take some rep work at lower weight to get comfortable.
Yeah, I'm debating that too, was thinking of just ditching the 531 for DL's for now and keep the weight low and practice with my form adjustments for a while and see how that goes.   My partner said with the adjustments my form looked a lot better, basically mechanical...in a good way.

That might be for the best. Brad (HnH) mentioned at one point, I think on here, that it took him about 18 months to get his form right and an identical set up each and every time. Since he was doing ridiculous singles with 500-525 I figure he knows what he's talking about.
It's worth a shot and certainly couldn't hurt, especially since you're still plowing away at squats and other compounds.
Title: Re: The Road to 405
Post by: Get-n-fit on April 16, 2015, 05:14:21 PM

That might be for the best. Brad (HnH) mentioned at one point, I think on here, that it took him about 18 months to get his form right and an identical set up each and every time. Since he was doing ridiculous singles with 500-525 I figure he knows what he's talking about.
It's worth a shot and certainly couldn't hurt, especially since you're still plowing away at squats and other compounds.

Exactly, it definitely wouldn't hurt anything to back off on the weight with DL's, let's me focus on squats even more!
Title: Re: The Road to 405
Post by: BLK00TJ on April 16, 2015, 05:51:45 PM
Damn that sucks GnF.  Missed DLs are the worst.  I can drop 10% off the bar and it'd still be a struggle after a missed pull.  Maybe starting out too heavy on the program?
Title: Re: The Road to 405
Post by: 43Diesel on April 16, 2015, 06:44:40 PM
All in all it sure looked like a good session.

Missing a lift can really throw the day off though
Title: Re: The Road to 405
Post by: Get-n-fit on April 16, 2015, 09:17:23 PM
Damn that sucks GnF.  Missed DLs are the worst.  I can drop 10% off the bar and it'd still be a struggle after a missed pull.  Maybe starting out too heavy on the program?
I put in numbers below my max from last year,  but since then I've been fighting DLs.  After the 480 fail even 405 felt heavy.  The fall wore me out physically and mentally.   I had to tell my partner to STFU to bc I was getting in the zone and focused on  pull and right  I'd go to pull  bar he kept telling pull and compelling destroyed my focus.   It's like yelling when a golfer is mid swing.
Title: Re: The Road to 405
Post by: Get-n-fit on April 17, 2015, 02:35:53 PM
OHP -  Don't know why I stopped these, I love these dam things!
80% - 190x3
85% - 200x3
90% - 210x8!!! yes, strict OHP, no push/press BS.  According to my app my new calculated PR is 266 
drop- 135x12

Some tri work
CGBP-
135x10
185x10
195x10
225x10
245x10

Lying tri pull over /ext with EZ curl bar- PWO
50x10
70x10
100x8
100x8
100x10

Cable Tri Rope pushdown:
30x10
40x10
50x10
50x6/40x6/30x6

Bi alternating db curls:
30x12
45x10
50x8
And I was quickly reminded that yesterday was back day and my bi's started cramping. d'oh

Was solo today, so I was able to move along faster than normal.  I'm extremely pleased with my OHP progress.  A few months ago I could barely press 225, and today I repped the crap out of 210.  Next week my final set is 1+ for amrap,  I'm hoping to rep the hell out of that also.

ION- my spin bike just arrived at work so I'll be hauling that home tonight and putting that together.





Title: Re: The Road to 405
Post by: sakustoms on April 17, 2015, 02:44:12 PM
OHP -  Don't know why I stopped these, I love these dam things!
80% - 190x3
85% - 200x3
90% - 210x8!
!! yes, strict OHP, no push/press BS.  According to my app my new calculated PR is 266 
drop- 135x12

Some tri work
CGBP-
135x10
185x10
195x10
225x10
245x10

Lying tri pull over /ext with EZ curl bar- PWO
50x10
70x10
100x8
100x8
100x10

Cable Tri Rope pushdown:
30x10
40x10
50x10
50x6/40x6/30x6

Bi alternating db curls:
30x12
45x10
50x8
And I was quickly reminded that yesterday was back day and my bi's started cramping. d'oh

Was solo today, so I was able to move along faster than normal.  I'm extremely pleased with my OHP progress.  A few months ago I could barely press 225, and today I repped the crap out of 210.  Next week my final set is 1+ for amrap,  I'm hoping to rep the hell out of that also.

ION- my spin bike just arrived at work so I'll be hauling that home tonight and putting that together.


Damn man that's some heavy shit.

I was looking for a "rep" meme and I came across the following pic. So, here's some greens for you.

(http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=221)
Title: Re: The Road to 405
Post by: Get-n-fit on April 17, 2015, 03:10:14 PM

Damn man that's some heavy shit.

I was looking for a "rep" meme and I came across the following pic. So, here's some greens for you.

([url]http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=221[/url])


Greenz and a test boost!   ;D
Hellz yeah :rockon:
Title: Re: The Road to 405
Post by: piperdown on April 17, 2015, 03:15:40 PM
That's fukkin awesome!
What's your weight for the 1+ week and how many you shooting for?
Title: Re: The Road to 405
Post by: Get-n-fit on April 17, 2015, 03:34:32 PM
That's fukkin awesome!
What's your weight for the 1+ week and how many you shooting for?
Thanks Man!
It's set to 225  for my 1+ (that was based on my previous 235 max)  I want at lease 6 reps.
Title: Re: The Road to 405
Post by: piperdown on April 17, 2015, 04:40:11 PM
That's fukkin awesome!
What's your weight for the 1+ week and how many you shooting for?
Thanks Man!
It's set to 225  for my 1+ (that was based on my previous 235 max)  I want at lease 6 reps.

That a good number.
Remember, ya gotta chant mentally, "6, 6, 6, 6, 6, I'm getting fukkin 6".
Works for me....  :biggrin:
Title: Re: The Road to 405
Post by: BLK00TJ on April 17, 2015, 04:51:51 PM
Hell yeah!  Strong lifting in this thread.  WTG GnF!
Title: Re: The Road to 405
Post by: Get-n-fit on April 17, 2015, 04:57:12 PM
Hell yeah!  Strong lifting in this thread.  WTG GnF!
Thanks Boss!
Title: Re: The Road to 405
Post by: Merkley on April 17, 2015, 05:55:05 PM
and here I was so pumped on my OHP PR.....then I came in here and seen your OHP numbers. Suddenly I died a little inside......

 Congrats!  ;D
Title: Re: The Road to 405
Post by: Cali on April 17, 2015, 05:58:29 PM
Damn, that OHP is through the roof!
Now strict military press it  8)
Title: Re: The Road to 405
Post by: Get-n-fit on April 17, 2015, 07:14:50 PM
Damn, that OHP is through the roof!
Now strict military press it  8)
As far as I knew they are they same thing.

I Google military press vs OHP and there are multiple definitions of each,  some say they are the exact same thing,  some say one is seated the others not.

So, to clarify,  when I do OHP it is standing with a barbell, I bring it all the way down to my chest and press it straight up with my body in line.   My legs are not pushing,  there is no assistance.   Just a strict standing OHP.

Title: Re: The Road to 405
Post by: Cali on April 17, 2015, 07:19:10 PM
Damn, that OHP is through the roof!
Now strict military press it  8)
As far as I knew they are they same thing.

My definitions (may not be correct possibly lol):
OHP: Standing with feet shoulder-width apart, possibly with less-strict form
Military press: Standing with heels together, potentially against a wall, and your body's totally locked out (with no push/momentum)
Title: Re: The Road to 405
Post by: Get-n-fit on April 17, 2015, 07:24:20 PM
Damn, that OHP is through the roof!
Now strict military press it  8)
As far as I knew they are they same thing.

My definitions (may not be correct possibly lol):
OHP: Standing with feet shoulder-width apart, possibly with less-strict form
Military press: Standing with heels together, potentially against a wall, and your body's totally locked out (with no push/momentum)

On,  so the only difference between my OHP and your military is foot position.  My feet are less than shoulder width apart.   

I don't think it's possible to press full plates with heels against the wall,  it would force you to lean forward of position bc the plates would be hitting the wall
Title: Re: The Road to 405
Post by: Cali on April 17, 2015, 07:31:57 PM
Damn, that OHP is through the roof!
Now strict military press it  8)
As far as I knew they are they same thing.

My definitions (may not be correct possibly lol):
OHP: Standing with feet shoulder-width apart, possibly with less-strict form
Military press: Standing with heels together, potentially against a wall, and your body's totally locked out (with no push/momentum)

On,  so the only difference between my OHP and your military is foot position.  My feet are less than shoulder width apart.   

I don't think it's possible to press full plates with heels against the wall,  it would force you to lean forward of position bc the plates would be hitting the wall

I don't think your heels would be against the wall. I've heard that definition in some of the form videos I've seen, but it might be BS.

 :thumbsup: :thumbsup: :thumbsup: :bigthumb: :rocker:
Title: Re: The Road to 405
Post by: 43Diesel on April 17, 2015, 08:40:20 PM
Damn some real great lifts in here GnF :thumbsup:
Way to go on the OHP
Title: Re: The Road to 405
Post by: Get-n-fit on April 20, 2015, 02:29:41 PM
Thank for the support guys, it's much appreciated!


Leg day:
531 Squats: Belt and sleeves only
85% 395x5
90% 445x3
95% 500x2

2 heavy wrapped sets:
550x5
605x2
Not too shabby, trying to focus a little more on speed


Quick leg press- running low on time
540x10
630x10
720x10
900x4
Really focused on depth here...had more left in the tank, but one of those bastard barking spiders  run by on rep 4 and I figured I better not push my luck!  :o ;)
Leg press depth work 900x4 (http://www.youtube.com/watch?v=uD6Cvdgb-Bs#ws)

Title: Re: The Road to 405
Post by: piperdown on April 20, 2015, 03:50:44 PM
Nice depth on the leg press!
Seen too many roms of 4-6 inches....or less!
Title: Re: The Road to 405
Post by: 43Diesel on April 20, 2015, 05:06:38 PM
Damn those are some great squats and the leg press was impressive too.
Yeah them barking spiders can really mess things up
Title: Re: The Road to 405
Post by: BLK00TJ on April 20, 2015, 07:30:06 PM
Good work GnF!  Part of me was waiting for some plates to fall off from having so many on there. ;D

(http://ih1.redbubble.net/image.6912754.1080/fc,140x140,gold.jpg)
Title: Re: The Road to 405
Post by: Get-n-fit on April 21, 2015, 02:26:52 PM
Chest day!!

Flat BB 531:
290x5
325x3
365x2..felt good, would have got at least one more but nailed the safety on the way up and that mind phucked me.

BB Incline:
185x10
205x10
225x10
275x3
315x2

Neutral grip plate loaded hammer strength incline:
270x10
450x6
540x3

Wide hammer strength:
keeping it light since I went heavy on the last 3 exercises
270x8
270x8
270x8

Machine Fly:
165x24
135x20
120x10...my chest way exhausted at this point and stupid pump achieved.


Next week is deload week...but I doubt I'll follow that, for beginners I'm sure a deload every 4th week is a good idea, but I'm past that stage, I'll run a deload once every 6 months or so when I need it.  Otherwise, I'll push myself as hard as I can.
Title: Re: The Road to 405
Post by: 43Diesel on April 21, 2015, 05:03:20 PM
Looks like a damn good chest day :thumbsup:
Title: Re: The Road to 405
Post by: BLK00TJ on April 21, 2015, 06:14:35 PM
Great work GnF!  I hate hitting uprights.  It always messes up the next rep if I take it but it also tells me that the rep was out of the groove too.
Title: Re: The Road to 405
Post by: sakustoms on April 22, 2015, 07:08:25 AM
I like how your "keeping it light" is 270x8.  :o

Great job Brad. You are definitely "strong like bull".  :D
Title: Re: The Road to 405
Post by: Get-n-fit on April 22, 2015, 02:04:26 PM
Thanks guys!

Eric- yeah, the 270 on the hammer strength isn't a true 270.  I'm sure the actual weight moving is less than 200 bc it's leveraged and your seated upright pushing the weight out.
(http://www.graysfitness.com.au/used-gym-equipment/fullsize/140428-1722_Hammer-Strength-Iso-Lateral-Wide-Chest.jpg)


Today:
20 min HIIT on spin bike
and some accessory shoulder and bi's.  Lets see what I remember

From Db laterals:
20x8
25x8
35x8
40x8
45x5

Rear Delt db bent over flys:
25x8
30x8
35x8
40x8
20x16

BB Upright rows:
95x10
115x10
125x10
135x10

reverse cable fly- focus rear delt:
30x10
30x10 /20x10

Bi:
BB curl
65x10
95x10
115x6
135x5

that's all today, I'm starting to get compliments that my chest, traps and upper body are looking hooge while my waist is looking smaller.  My plan is working!  ;D

Title: Re: The Road to 405
Post by: piperdown on April 22, 2015, 03:19:47 PM
Nice shoulder workout!

I used to love BB upright rows but then my left shoulder started popping and, after a while, I stopped. Never hurt but was annoying and I wasn't sure if I continued with them if I would damage the joint.
Title: Re: The Road to 405
Post by: Get-n-fit on April 22, 2015, 03:35:00 PM
Nice shoulder workout!

I used to love BB upright rows but then my left shoulder started popping and, after a while, I stopped. Never hurt but was annoying and I wasn't sure if I continued with them if I would damage the joint.

It's probably better that you stopped, upright rows have a tendency to be hard on the rotator cuff. I've been fortunate and they don't irritate mine at all.
Title: Re: The Road to 405
Post by: piperdown on April 22, 2015, 03:37:07 PM
Nice shoulder workout!

I used to love BB upright rows but then my left shoulder started popping and, after a while, I stopped. Never hurt but was annoying and I wasn't sure if I continued with them if I would damage the joint.

It's probably better that you stopped, upright rows have a tendency to be hard on the rotator cuff. I've been fortunate and they don't irritate mine at all.

Yep, didn't want to chance it. Seen too many guys tear their shoulders up and I don't want a bad shoulder messing with my bench or OHP!
Title: Re: The Road to 405
Post by: Get-n-fit on April 22, 2015, 03:53:15 PM
Yep, didn't want to chance it. Seen too many guys tear their shoulders up and I don't want a bad shoulder messing with my bench or OHP!

I feel you, I went through a loooooong shoulder rehab and anytime an exercise slightly irritates it I'll ditch it.
Title: Re: The Road to 405
Post by: Get-n-fit on April 23, 2015, 09:06:28 AM
Just saving this here for myself
raw PL numbers
https://docs.google.com/spreadsheet/pub?key=0AuAbuZv-cw7HdEJnMWtHMzhQTDNvN1FWTlZpR1BlTVE&chrome=false&gid=0

if anyone can post this as a readable excel here, that would be great.
Eric is da man
Title: Re: The Road to 405
Post by: Cali on April 23, 2015, 09:19:53 AM
Lemme know if this works for you :)
Title: Re: The Road to 405
Post by: Get-n-fit on April 23, 2015, 09:23:42 AM
Lemme know if this works for you :)
THanks, I should have been clearer, I'm just trying to get it appear on here visible and nice, when I paste it in here, none of the columns are aligned so it looks like crap when viewing it.  I got it somewhat decent, it would probably be better if I grabbed it as an img, and uploaded the img, but this will work for now
Title: Re: The Road to 405
Post by: Cali on April 23, 2015, 10:37:59 AM
Oh I gotchu, I'll do it when I'm on my laptop
Title: Re: The Road to 405
Post by: Get-n-fit on April 23, 2015, 10:48:50 AM
Oh I gotchu, I'll do it when I'm on my laptop

Thanks man, I wish there was an excel shortcut to make this easier.
Title: Re: The Road to 405
Post by: sakustoms on April 23, 2015, 01:15:22 PM
Since I'm bored. lol

(http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=226)
Title: Re: The Road to 405
Post by: Get-n-fit on April 23, 2015, 02:06:20 PM
Perfect Eric!!! Thanks!! :bigthumb:
Title: Re: The Road to 405
Post by: Get-n-fit on April 23, 2015, 02:15:25 PM
Back Day-
in light of resetting my DL form, I've ixnayed 531 for DL's. Just focusing on a better form and pull that will hopefully prevent lumbar pain.
315x5
405x3
405x3
425x3
425x3
Nice and light, new form felt better,  I'm following Dan Greens Sumo form and starting with my ass higher, the bar in lined with my lat/rear delt, and over mid sole.  As I pull the first part I'm focusing on locking my knees out once I get the bar knee level and then at that point just thrusting the bar forward and then stopping my back from hyper extending and putting pressure on my lumber.  Worked great today and I had zero pain.  My warm up consisted of paused reps, pausing at knee lock out and then thrusting my hips forward so it's like 2 separate movements.   I'm liking this and hoping this will be the solution.

BB BOR's:
135x16
185x8
225x5
315x5
405x1

Pendlay rows: (complete hand release on the ground and focus on exploding off the floor-super light)
135x16x3

Wide grip lat pull down:
135x8
185x8
225x5
225x5...I f'd up here and forgot I already did a set at this weight
300x3

Reverse cable lat flys:
40x10
50x10
60x10

That's it for today, I'm looking forward to tomorrows OHP, I really want to hammer the heck out of the 225 AMRAP, I'm planning on recording it and posting up.

Title: Re: The Road to 405
Post by: sakustoms on April 23, 2015, 02:30:50 PM
Perfect Eric!!! Thanks!! :bigthumb:

Glad to help.
Title: Re: The Road to 405
Post by: Get-n-fit on April 24, 2015, 04:33:42 PM
531 OHP:
175x5
200x3
225x5...wanted 6, but 5th was a grinder so 6 wasn't going to happen, I can live with 5 ;D
http://youtu.be/Vbjm6giRVbY (http://youtu.be/Vbjm6giRVbY)]http://youtu.be/Vbjm6giRVbY

Tri work:
CGBP:
135x10
185x10
205x10
225x10
255x10

BB ez curlbar pullover / press superset:
60x10 / 10
90x10 / 10
90x10 / 10

Tri cable ext with rope:
30x10
40x10
50x10
Drop-60x10/50x10/40x10/30x10/20x10

Skipping deload and starting next cycle with new numbers

Just in case you're wondering supplements include 2 Animal packs daily, l-leucine, fish oil....and that's it, srsly, no test, no sarms, nothing else, except a ton of food....right about 33,500 calories/day.  I weighed myself post workout- 238lbs, and still wearing 34" waist pants comfortably
Title: Re: The Road to 405
Post by: 43Diesel on April 24, 2015, 08:42:43 PM
Dang good numbers there GnF

Seems the last line of your siggy is fact. You sure seem to be striving for greatness
Title: Re: The Road to 405
Post by: BLK00TJ on April 25, 2015, 09:49:38 AM
I'd love to be able to do 225x1.  x5?  Ho-Re-Fuk dats sum wait!
Title: Re: The Road to 405
Post by: sakustoms on April 25, 2015, 02:13:06 PM
I'd love to be able to do 225x1.  x5?  Ho-Re-Fuk dats sum wait!

Yea, what he said. Um, I think!?!?  :o  :D
Title: Re: The Road to 405
Post by: Get-n-fit on April 27, 2015, 02:32:49 PM
531 deload  phuck that....next
531
Mesocycle 2
Squats:
75% - 400x5
80% - 430x5
85% - 455x5...legs were pretty wiped out from the run this weekend so I was glad to hit this.

Leg press:
450x10
630x20
810x5
990x3
450x20

That's it for today, not much volume, but time ran out.

Title: Re: The Road to 405
Post by: piperdown on April 27, 2015, 04:01:49 PM
, except a ton of food....right about 33,500 calories/day.  I weighed myself post workout- 238lbs, and still wearing 34" waist pants comfortably

Eating a whole cow each day is the trick?! Sign me up for gainzz  lol

Great OHP!
Title: Re: The Road to 405
Post by: Get-n-fit on April 27, 2015, 04:19:27 PM
, except a ton of food....right about 33,500 calories/day.  I weighed myself post workout- 238lbs, and still wearing 34" waist pants comfortably

Eating a whole cow each day is the trick?! Sign me up for gainzz  lol

Great OHP!

lmao, good catch, I saw that yesterday and forgot to fix it.  .....3,500

oh, and oddly enough I was down to 235 today, that's surprising bc usually Monday I come in pretty heavy.
Title: Re: The Road to 405
Post by: Get-n-fit on April 28, 2015, 10:03:23 AM
just a little update- going to add melatonin to my preworkout.  Why?....bc I have a bottle sitting around and why not? lol.  srsly though, I bought it a while back for sleep aid, but it doesn't help at all and when I'm trying to sleep it makes me feel weird.  So I'll put it to good use for preworkout, if it works, yay...if not..no loss, it would have ended up in the garbage anyways....taking 5mg, 30 mins prior to workout.
Title: Re: The Road to 405
Post by: Cali on April 28, 2015, 10:27:18 AM
You'll fall asleep squatting heavy
Title: Re: The Road to 405
Post by: Get-n-fit on April 28, 2015, 10:52:31 AM
You'll fall asleep squatting heavy
I have something to look forward to  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on April 28, 2015, 02:06:17 PM
Chest day:
531 flat BB:
75% - 295x5
80% - 315x5
85% - 335x6


Incline BB:
185x10
225x10
245x10
275x3
315x3

Wide hammer strength:
270x8
360x5
270x12

Machine Flys:
I used a different machine than normal and the weight is different, must be pullied different than the other
Also, these are all paused reps with a 5 second hold on the contraction...trying to contract the chest as hard as possible and hold it.  Only the first 3 or 4 are paused and then a few additional normal reps after
105x8
165x6
205x4
120x6
105x8

I think some of the walls really wore me out on my obstacle run more than I thought, my elbow joints were bothering me more than usual today...even now they are irritated.
Title: Re: The Road to 405
Post by: piperdown on April 28, 2015, 02:12:34 PM
Damn fine chesticle day....those are some serious bench numbers.

Oh, the joint achy thing....that's age talking to ya  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on April 28, 2015, 02:26:34 PM
Damn fine chesticle day....those are some serious bench numbers.

Oh, the joint achy thing....that's age talking to ya  ;D
lmao......yup, no doubt, that's one of the reasons I wear sleeves for all my pressing movements.  Gotta keep my joints lubed.
Title: Re: The Road to 405
Post by: sakustoms on April 29, 2015, 06:56:05 AM
just a little update- going to add melatonin to my preworkout.  Why?....bc I have a bottle sitting around and why not? lol.  srsly though, I bought it a while back for sleep aid, but it doesn't help at all and when I'm trying to sleep it makes me feel weird.  So I'll put it to good use for preworkout, if it works, yay...if not..no loss, it would have ended up in the garbage anyways....taking 5mg, 30 mins prior to workout.

What exactly do you expect it to do? It never helped me sleep either, and it gave me weird dreams. Not sure what it will do while awake.

Great chest day too. I hear ya on the sore joints. Everything seems to hurt just a little more these days.
Title: Re: The Road to 405
Post by: piperdown on April 29, 2015, 07:31:35 AM
Damn fine chesticle day....those are some serious bench numbers.

Oh, the joint achy thing....that's age talking to ya  ;D
lmao......yup, no doubt, that's one of the reasons I wear sleeves for all my pressing movements.  Gotta keep my joints lubed.

I like to keep other things "lubed"  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on April 29, 2015, 08:36:48 AM
just a little update- going to add melatonin to my preworkout.  Why?....bc I have a bottle sitting around and why not? lol.  srsly though, I bought it a while back for sleep aid, but it doesn't help at all and when I'm trying to sleep it makes me feel weird.  So I'll put it to good use for preworkout, if it works, yay...if not..no loss, it would have ended up in the garbage anyways....taking 5mg, 30 mins prior to workout.


What exactly do you expect it to do? It never helped me sleep either, and it gave me weird dreams. Not sure what it will do while awake.

Great chest day too. I hear ya on the sore joints. Everything seems to hurt just a little more these days.


according to the research it's supposed to increase GH production.

http://www.muscleandperformancemag.com/nutrition-supplements/2011/4/melatonin-for-muscle (http://www.muscleandperformancemag.com/nutrition-supplements/2011/4/melatonin-for-muscle)

There's several other articles in regards to melatonin and it's benefits, but they are all basically the same as this one. 
Title: Re: The Road to 405
Post by: sakustoms on April 29, 2015, 01:54:31 PM
This seems interesting.

Baylor University scientists hypothesized that taking melatonin before a weight workout could boost GH levels. So they tested it out. They had 60 weight-trained men and women take 0.5 milligrams of melatonin, 5 milligrams of melatonin or a placebo one hour before a high-intensity leg workout. As reported in a 2007 issue of the Journal of the International Society of Sports Nutrition, the 5-milligram dose of melatonin more than doubled GH levels before the workout started, and both doses more than doubled GH levels after the workout in the male subjects.

Seems like you don't need much at all. Their suggestion was:

Start by taking 0.5 milligrams of melatonin 30 to 60 minutes before weight training and cardio workouts.

I used to take 2 10 mg capsules before bed and it never seemed to help me fall asleep or stay asleep.
Title: Re: The Road to 405
Post by: Get-n-fit on April 29, 2015, 02:00:12 PM
This seems interesting.

Baylor University scientists hypothesized that taking melatonin before a weight workout could boost GH levels. So they tested it out. They had 60 weight-trained men and women take 0.5 milligrams of melatonin, 5 milligrams of melatonin or a placebo one hour before a high-intensity leg workout. As reported in a 2007 issue of the Journal of the International Society of Sports Nutrition, the 5-milligram dose of melatonin more than doubled GH levels before the workout started, and both doses more than doubled GH levels after the workout in the male subjects.

Seems like you don't need much at all. Their suggestion was:

Start by taking 0.5 milligrams of melatonin 30 to 60 minutes before weight training and cardio workouts.

I used to take 2 10 mg capsules before bed and it never seemed to help me fall asleep or stay asleep.

yup, it's a pretty old study, but every study I found had the same results. 

I don't know how you'd take 0.5mg.  I just take 1 pill = 5mg, 30 minutes prior to training.

Like I said, if it helps, great, if not no biggie, they are just sitting around gathering dust persay
Title: Re: The Road to 405
Post by: Get-n-fit on April 29, 2015, 02:08:53 PM
Cardio  / accessory day
Since I did HIIT last night I decided to try something new today- farmers walks.  I used the trap bar, but have no idea what the thing weighs so these are PWO.  I'm not sure of the distance roughly 30 feet one way.  No wraps or anything used.
so-
90-@120 feet
180 -@120 feet
270-@60
320-@60
360- @30
My legs were pretty wiped from last night and I could definitely feel it.  I also felt it in my lats pretty good so we'll see how this affects DL's tomorrow.  The one thing I don't care for is the trap bar is so thin it really tears up my hands, I placed a towel over the grip and it helped a little.


DB front raises:
25x12
30x8
35x8
40x8
45x8

Bent over rear delt db flys
30x16
35x16
45x16

upright BB rows:
95x16
135x8
135x10

Machine reverse flys:
65x16
80x16
90x16

Pretty good day, the farmers walks were a fun change.  Hopefully it doesn't affect my DL's too much tomorrow, although I will be keeping them light as I'm still focusing on resetting my form.
Title: Re: The Road to 405
Post by: Bando on April 29, 2015, 03:50:19 PM
Curios how your traps feel tomorrow, I am not getting anything out of shrugs anymore.

Whenever I use a trap bar straps are a must, I can see how that would chew up your hands.
Title: Re: The Road to 405
Post by: sakustoms on April 30, 2015, 06:55:01 AM
This seems interesting.

Baylor University scientists hypothesized that taking melatonin before a weight workout could boost GH levels. So they tested it out. They had 60 weight-trained men and women take 0.5 milligrams of melatonin, 5 milligrams of melatonin or a placebo one hour before a high-intensity leg workout. As reported in a 2007 issue of the Journal of the International Society of Sports Nutrition, the 5-milligram dose of melatonin more than doubled GH levels before the workout started, and both doses more than doubled GH levels after the workout in the male subjects.

Seems like you don't need much at all. Their suggestion was:

Start by taking 0.5 milligrams of melatonin 30 to 60 minutes before weight training and cardio workouts.

I used to take 2 10 mg capsules before bed and it never seemed to help me fall asleep or stay asleep.

yup, it's a pretty old study, but every study I found had the same results. 

I don't know how you'd take 0.5mg.  I just take 1 pill = 5mg, 30 minutes prior to training.

Like I said, if it helps, great, if not no biggie, they are just sitting around gathering dust persay

Very true. Let us know what effect they have.
Title: Re: The Road to 405
Post by: Get-n-fit on April 30, 2015, 08:49:55 AM
Curios how your traps feel tomorrow, I am not getting anything out of shrugs anymore.

Whenever I use a trap bar straps are a must, I can see how that would chew up your hands.

I actually felt a little soreness in my traps this morning, not much now, but it's good to know they got some work since I haven't had the time to really do direct trap work lately.  I wonder if I can shrug while I farmers walk, lol
Title: Re: The Road to 405
Post by: Get-n-fit on April 30, 2015, 02:21:19 PM
Back day:
DL:
315x3
405x3
465x1
495xfail
485xfail
still resetting my form, the bar didn't even budge on the fails, makes no sense, should have come up a little, oh well, phuck it.

Light pendlays:
135x16
135x16
185x12
185x12

plate loaded machine pull down(grips move from close to wide through movement) pwo
90x16
180x10
230x6
270x6

Plate loaded hammer strength row- single arm-weight per arm
90x8
135x8
180x5
225x5

Title: Re: The Road to 405
Post by: Get-n-fit on May 01, 2015, 03:30:11 PM
OHP
180x5
190x5
205x6...felt off today, couldn't get my balance right and these just felt too damn heavy, I should have easily got 10
155x10
155x10

CGBP:
135x10
185x10
205x10
225x10
275x10

EZ curl lying tri pullovers;
50x10
100x10
100x10

Tri rope push down:
40x10
50x10
60x10
60x10/50x10/40x10/30x10/20x10



Title: Re: The Road to 405
Post by: Get-n-fit on May 04, 2015, 02:34:29 PM
531 squats: tried out new Inzer XT sleeves
80% - 430x5
85% - 455x5
85% - 480x3

wrapped-
495x3
585x1

Inzer XT review- hated them.  I got the correct size according to my measurements and they were snug on my thigh, but loose as phuck around my knees.  I strapped them as tight as possible and just did not like them, they bunched up where you strapped them and offered zero support for me.  I got more support out of my odin sleeves than these so back to ebay...any want them. $35

I had to realy work for my lifts today, more than necessary and just couldn't get it going and then on 585 my f'in belt snapped!  This is the 2nd time the buckle has broken and it's in the exact same spot as before.   I'm pissed as phuck right now.

Title: Re: The Road to 405
Post by: piperdown on May 04, 2015, 02:38:03 PM
Sounds like a off day in the gym.
Just be glad it's tools that are snapping and not things like ACL's, meniscus, etc  ;)
Title: Re: The Road to 405
Post by: Get-n-fit on May 04, 2015, 02:50:50 PM
Sounds like a off day in the gym.
Just be glad it's tools that are snapping and not things like ACL's, meniscus, etc  ;)

True- but with nearly 600lbs on my back, that's a bad time for a buckle to snap.
Title: Re: The Road to 405
Post by: BLK00TJ on May 04, 2015, 03:52:44 PM
I had a buckle break on me before.  Scary stuff!  It wasn't almost 600 sadly, but it was up near my 4-rep max at the time over 400.

I'm telling you man, you think SBD sleeves are pricey but those fuckers will outlast you.  You wear them for the moist heat, not necessarily the support.  But you can downsize them for a bit more support too.  I measured as a large and got mediums.  Perfect and still easy to put on.
Title: Re: The Road to 405
Post by: Get-n-fit on May 04, 2015, 04:00:43 PM
I had a buckle break on me before.  Scary stuff!  It wasn't almost 600 sadly, but it was up near my 4-rep max at the time over 400.

I'm telling you man, you think SBD sleeves are pricey but those fuckers will outlast you.  You wear them for the moist heat, not necessarily the support.  But you can downsize them for a bit more support too.  I measured as a large and got mediums.  Perfect and still easy to put on.
They had them at the Europa and I tried them on, they felt a lot better than my TK's that for damn sure...much better quality.  The 2xl's felt great, semi compression, but for comp I'd wear an XL to get more compression out of them.  The XL's took a SHIT ton of work to get on, but I got them on, I couldn't train in them though, would have to wear 2xl's.  I was just looking for something to use in lieu of wrap up to 550+lbs.  I'll go back to my Odins and regular wraps for now.  If I can sell the XT's I'll probably go with SDB.
Title: Re: The Road to 405
Post by: piperdown on May 04, 2015, 04:11:25 PM
Sounds like a off day in the gym.
Just be glad it's tools that are snapping and not things like ACL's, meniscus, etc  ;)

True- but with nearly 600lbs on my back, that's a bad time for a buckle to snap.

Oh, I don't disagree. Be kind of like running a loaded semi and blowing a steering tire.
Title: Re: The Road to 405
Post by: Get-n-fit on May 05, 2015, 02:33:28 PM
Chest day:
531 flat BB:
315x3
335x3
355xfail....WTF????
OK, this is what I was worried about, this program has done some damage to my strength.  Don't get me wrong this is great for a beginner/ intermediate, but at my level it's just not enough.  The problem lies in the working sets,  depending on the week your only doing 1 or 2 actual working sets.....and even at that it's very few reps, week 2 = 3 reps, week 3 = 1 rep.  Prior to this I was doing a 5x5 at or above 80% for all 5 reps.  The program worked great for me and I had constant progression so I'll be going back to that.  This was originally only intended for a deload, but I stuck with it too long hoping it might be helpful.  Too many bad days for too many weeks in a row, time to go back to what works. 


incline bb:
185x10
225x10
245x10
275x5
315x1

floor presses:
135x16
225x10
225x10

machine fly-
????no idea, wasn't paying attention, just wen fairly heavy with hard contraction paused reps.

Also, tried out my Anderson PL wrist wraps and they were very different, going to take some getting used to.  They don't flex like my others and are very, very stiff.  Great support, just uncomfortable as hell. Found the description word I was looking for for these wraps.....casts! My wrists and forearm are red from where they rubbed against my skin.
Title: Re: The Road to 405
Post by: BLK00TJ on May 05, 2015, 03:15:51 PM
5/3/1 hurt my bench press too.  Squat and dead were fine, but the lack for frequency and volume only training bench once a week caused my bench to go backwards.  Now you can modify it of course to bench more often and get in more volume, so there's that.  Think of it more like a philosophy and less of a program and you can customize it to work.
Title: Re: The Road to 405
Post by: Get-n-fit on May 05, 2015, 03:34:53 PM
Now you can modify it of course to bench more often and get in more volume, so there's that
Yeah, this is true, but my time is really limited at the gym, so I've got to hit it as hard as I can ( more real working sets)  rather than several warm up sets and then one working set. 
Title: Re: The Road to 405
Post by: piperdown on May 06, 2015, 11:44:34 AM
Now you can modify it of course to bench more often and get in more volume, so there's that
Yeah, this is true, but my time is really limited at the gym, so I've got to hit it as hard as I can ( more real working sets)  rather than several warm up sets and then one working set.

I think that's why a lot of people on 531 throw in a lot more accessory work than what's called for.
BP for example, didn't start going up for me until I switched to the alternate days (so benching twice a week) and throwing in cgbp, tri's, extra chest stuff. Honestly, I blow through the main workout rather fast which leaves a lot of time for extra sets or accessory stuff.
That being said, if you're not happy with it, you're better off switching back to a program you like and saw good progress on.
Title: Re: The Road to 405
Post by: Get-n-fit on May 06, 2015, 02:17:14 PM
Back Day:
DL's for reps/resetting form
135x8
135x8
225x6
225x6
315x5
405x3
405x5
425x3
All fairly easy reps, just focusing on a new form and preventing lower back tightness.

wide grip pull downs:
210x6
240x5
270x5
300x5
300x3

Cable rows (haven't done these for a looooong time) neutral grip
150x10
210x5
240x5
270x5
300x5

cable pull overs:
40x16
70x8
50x12
50x12

Good back day, back feels good, no problems today. Was coaching a kid on form, 18 yo pulling 405, very bad rounded back, but he was starting with a rounded back.  At lower weights he can keep a flat back, but he's really starting with his hips too low and it's more of a modified squat than a DL.  He has some work to do, but has some great raw strength, once he gets his form down he's going to be a monster.
Title: Re: The Road to 405
Post by: Get-n-fit on May 07, 2015, 02:20:55 PM
Going Solo for the next week and a half or so.  My lifting partner is on vacation hiking the Appalachian trail.

Shoulders:
135x10
185x5
205x5
205x3
205x3
135x10

Something in my left shoulder (rotator cuff most likely) is tweaked and I couldn't get my reps today

Alternating Front DB raise:
30x8
35x8
40x5
45x5
50x5

DB rear delt row:
30x10
40x10
40x8

Cable upright row:
100x12
150x8
150x8
150x8
150x8

Cable reverse fly:
20x16
20x16
20x16
20x16
20x16

Pretty good day, I don't care for the shoulder pain though.
Title: Re: The Road to 405
Post by: piperdown on May 07, 2015, 02:25:41 PM
Solid day. Hope that shoulder gets better. I've lucked out and haven't had shoulder issues except when I try upright rows with a BB. Then one side starts popping like crazy, no pain but annoying and concerning. Stopped the upright rows and shoulder is happy.
Title: Re: The Road to 405
Post by: Get-n-fit on May 07, 2015, 03:28:11 PM
Solid day. Hope that shoulder gets better. I've lucked out and haven't had shoulder issues except when I try upright rows with a BB. Then one side starts popping like crazy, no pain but annoying and concerning. Stopped the upright rows and shoulder is happy.

I don't feel any pain when doing upright rows, but that may be causing the problem



ION- My inzer XT's sold today...only took 3 days to sell, sold them for the same price I paid, so no loss. 
Title: Re: The Road to 405
Post by: piperdown on May 07, 2015, 04:37:20 PM
Solid day. Hope that shoulder gets better. I've lucked out and haven't had shoulder issues except when I try upright rows with a BB. Then one side starts popping like crazy, no pain but annoying and concerning. Stopped the upright rows and shoulder is happy.

I don't feel any pain when doing upright rows, but that may be causing the problem



ION- My inzer XT's sold today...only took 3 days to sell, sold them for the same price I paid, so no loss.

I can see the ad now "Inzer XT's, gently used. Took my squats to 600lbs but now the wife says my ass is too big. Switching to the toned look. My loss is your gain!"
Title: Re: The Road to 405
Post by: Get-n-fit on May 07, 2015, 04:40:44 PM

I can see the ad now "Inzer XT's, gently used. Took my squats to 600lbs but now the wife says my ass is too big. Switching to the toned look. My loss is your gain!"

LMAO- that would have been great, would have probably sold in less than 24hours
Title: Re: The Road to 405
Post by: piperdown on May 07, 2015, 04:41:42 PM

I can see the ad now "Inzer XT's, gently used. Took my squats to 600lbs but now the wife says my ass is too big. Switching to the toned look. My loss is your gain!"

LMAO- that would have been great, would have probably sold in less than 24hours

 :biggrinjester:
Title: Re: The Road to 405
Post by: Get-n-fit on May 08, 2015, 02:20:10 PM
my fun and easy day:
Chest
Flat BB-
315x5x5
overload with slingshot:
315x12

If I ever want to compete with bench I've really got to get my first rep down, even though 315 is easy for me, the first rep is always sloppy, however; in competition that's the only one that matters. 


Squats: no belt, no wraps- nice and easy paused reps
315x5x5

Happy Friday y'all. 

Title: Re: The Road to 405
Post by: Get-n-fit on May 11, 2015, 02:16:29 PM
New schedule
Heavy Chest: (solo all week)
Flat BB:
315x5
325x5
335x3
340x3
345x3
315x6

BB Incline:
185x10
225x10
275x5
295x3
315x4...final rep was a ball buster, but I got it

Machine fly: (sets 2-5 all paused with heavy contraction)
90x20
135x6
165x6
195x4
135x10

Pretty good day, considering no spotter and my left shoulder is really fucked up.  I'm ditching the upright rows on shoulder day as that's the only thing I've changed recently so that may be causing the problem. Besides that, all the reps felt good and strong, the 345 set felt great until the final rep when I banged the dam safety.  Squats tomorrow, I still don't have a belt, so we'll see how that goes.  My gym has belts I can use, but they are the regular buckles and I can't get them tight enough by myself, and if I have someone help me, I can't get the dam thing off by myself,lol. 

Title: Re: The Road to 405
Post by: piperdown on May 11, 2015, 02:49:33 PM
Darn fine chesticle day!
Hitting the safeties can really muck up a good set of reps that's for sure.

In on having emergency personnel stop by to cut the belt off..... ;D
Title: Re: The Road to 405
Post by: Get-n-fit on May 11, 2015, 02:54:51 PM
Darn fine chesticle day!
Hitting the safeties can really muck up a good set of reps that's for sure.

In on having emergency personnel stop by to cut the belt off..... ;D

lmao....reminds me of one of the guys in here...(I forgot exactly who) that got stuck in his brand new lever belt for quite some time bc it wouldn't unbuckle. 
Title: Re: The Road to 405
Post by: piperdown on May 11, 2015, 03:08:21 PM
Darn fine chesticle day!
Hitting the safeties can really muck up a good set of reps that's for sure.

In on having emergency personnel stop by to cut the belt off..... ;D

lmao....reminds me of one of the guys in here...(I forgot exactly who) that got stuck in his brand new lever belt for quite some time bc it wouldn't unbuckle.

Oh, yeah, I remember that but can't recall who it was either, lol
Title: Re: The Road to 405
Post by: Get-n-fit on May 12, 2015, 02:12:01 PM
leg day.....I've got to figure out a solution to my belt situation as of yesterday, today's squats sucked!! I used the gyms belt and it is a piece of shit, not sturdy and very narrow.  There was just nothing to push against and I felt it.
Squats: (knee sleeves only(
315x5
405x3
455x1
495x0...0!!! this is normally light weight
Phucket and moving on

leg press:
450x10
630x5
900x3
1000x1...felt good, could have done more, but everytime I get this many plates on there a small crowd gathers...I don't know why, it's not that impressive and I could feel trouble a brewing down south, so I did one, with no repercussions and moved on.
810x5
720x10

leg ext:
90x30
165x10
210x10
300x10
300x10
150x16

I'm not sure what to do about my belt.  I can't find replacement buckles anywhere (in the US) the one in AUS comes out to almost $70, but would still take several weeks to get here.  Lifting large is out for a few more weeks, I really don't want to buy a whole new belt.
Title: Re: The Road to 405
Post by: piperdown on May 12, 2015, 03:06:27 PM
What about your machinist friend? Or just a machine shop altogether?
Probably be more pricey but I'd bet it would last a lifetime.
Title: Re: The Road to 405
Post by: Get-n-fit on May 12, 2015, 04:07:31 PM
What about your machinist friend? Or just a machine shop altogether?
Probably be more pricey but I'd bet it would last a lifetime.

I may have to go that way, I just hate to bother him, he recently had to have most of his jaw replaced with part of his leg due to cancer and has a breathing tube in his throat.  He's a nice guy and I'm sure he'd be happy to do it, but was trying to avoid it if possible.
Title: Re: The Road to 405
Post by: piperdown on May 12, 2015, 04:31:23 PM
What about your machinist friend? Or just a machine shop altogether?
Probably be more pricey but I'd bet it would last a lifetime.

I may have to go that way, I just hate to bother him, he recently had to have most of his jaw replaced with part of his leg due to cancer and has a breathing tube in his throat.  He's a nice guy and I'm sure he'd be happy to do it, but was trying to avoid it if possible.

Instead of asking him to do it you could get him to point to a good shop.
Title: Re: The Road to 405
Post by: sakustoms on May 13, 2015, 06:57:09 AM
What about your machinist friend? Or just a machine shop altogether?
Probably be more pricey but I'd bet it would last a lifetime.

I may have to go that way, I just hate to bother him, he recently had to have most of his jaw replaced with part of his leg due to cancer and has a breathing tube in his throat.  He's a nice guy and I'm sure he'd be happy to do it, but was trying to avoid it if possible.

Holy crap dude. I'm sorry to hear about your friend. Best wishes for his speedy recovery.

Looks like you're still killing the workouts. :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2015, 08:30:09 AM

Holy crap dude. I'm sorry to hear about your friend. Best wishes for his speedy recovery.

Looks like you're still killing the workouts. :thumbsup:


Thanks!  I went over and visited him last night, he's looking rough, he's got a feeding tube going in his stomach and the thing in his throat.  He's got a way to go, but he's getting there...slowly.  I talked to him about the part and he said he'll gladly take care of it, no charge.  I insisted on paying for his labor and the chunk of metal and he said no, it's what neighbors do and if he ever needs anything he'll come to me.  He's a little stir crazy too so it gives him a little project to work on. He's only replacing the smaller broken piece this week, so that will never be a problem again, I just hope the large piece doesn't break on me down the road.  If It does I know where to go.

I outlined below the arm that broke, so that whole piece is being replaced. I hope the arms on the large hold out for a while.

(http://i1075.photobucket.com/albums/w433/Brad32825/belt%20lever.png) (http://s1075.photobucket.com/user/Brad32825/media/belt%20lever.png.html)
Title: Re: The Road to 405
Post by: sakustoms on May 13, 2015, 10:22:37 AM
How are you breaking that piece?
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2015, 10:28:19 AM
How are you breaking that piece?

I'm not sure, last time I went to buckle it and it broke.  The first time I tossed the belt on the rubber matted floor, it didn't hit anything, and it broke.  I posted over at BB.com in powerlifting section and it seems a LOT of guys are having the same problem in recent years.  There are guys that bought their belts several years ago and aren't having problems, so I think it's a failure in quality control in recent years.  Most likely it's just imported Chinese shit, one way to keep the cost of the economy belt down.
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2015, 02:02:52 PM
Back day:
Sumo DL's:
315x5
405x3
425x1
445x1
465x1
485x0
405x3

wide grip pull down:
120x8
180x8
225x5
255x5
300x5

Seated cable row neutral grip:
135x8
210x5
300x5

plate loaded pull down- narrow=> wide
90x10
180x5
230x3
90x16

Straight arm push down:
45x16
60x10
75x8
75x8
60x8

Still not happy with Dl's. 
Title: Re: The Road to 405
Post by: sakustoms on May 13, 2015, 02:35:02 PM
How are you breaking that piece?

I'm not sure, last time I went to buckle it and it broke.  The first time I tossed the belt on the rubber matted floor, it didn't hit anything, and it broke.  I posted over at BB.com in powerlifting section and it seems a LOT of guys are having the same problem in recent years.  There are guys that bought their belts several years ago and aren't having problems, so I think it's a failure in quality control in recent years.  Most likely it's just imported Chinese shit, one way to keep the cost of the economy belt down.

I have the economy belt from LL. I'll have to keep an eye on that piece.
Title: Re: The Road to 405
Post by: Get-n-fit on May 13, 2015, 02:48:16 PM


I have the economy belt from LL. I'll have to keep an eye on that piece.

I can't wait to see once he's done with it, but I'm not sure how I'm going to hook up the new section with the pin.  It's still in the base pretty solidly, I'm not sure what's keeping it in there (weld?, glue?)  but I'll have to get it out and a new one in...and stay in.


I just purchased a new heavy duty 10mm belt on ebay, $32-double prong, looks decent. It'll work for temp use while I wait for my lever to be fixed and also so I'll have a back up in the future, just in case the other part of the lever breaks.   I found out Monday that not having a back up SUCKS!
Title: Re: The Road to 405
Post by: sakustoms on May 14, 2015, 12:34:01 PM


I have the economy belt from LL. I'll have to keep an eye on that piece.

I can't wait to see once he's done with it, but I'm not sure how I'm going to hook up the new section with the pin.  It's still in the base pretty solidly, I'm not sure what's keeping it in there (weld?, glue?)  but I'll have to get it out and a new one in...and stay in.


I just purchased a new heavy duty 10mm belt on ebay, $32-double prong, looks decent. It'll work for temp use while I wait for my lever to be fixed and also so I'll have a back up in the future, just in case the other part of the lever breaks.   I found out Monday that not having a back up SUCKS!

I'd think you would be able to use a punch to knock the pin out. I doubt they'd go so far as to weld or glue it in but who knows.

What brand belt did you buy off ebay?
Title: Re: The Road to 405
Post by: Get-n-fit on May 14, 2015, 02:09:38 PM


I have the economy belt from LL. I'll have to keep an eye on that piece.


I can't wait to see once he's done with it, but I'm not sure how I'm going to hook up the new section with the pin.  It's still in the base pretty solidly, I'm not sure what's keeping it in there (weld?, glue?)  but I'll have to get it out and a new one in...and stay in.


I just purchased a new heavy duty 10mm belt on ebay, $32-double prong, looks decent. It'll work for temp use while I wait for my lever to be fixed and also so I'll have a back up in the future, just in case the other part of the lever breaks.   I found out Monday that not having a back up SUCKS!


I'd think you would be able to use a punch to knock the pin out. I doubt they'd go so far as to weld or glue it in but who knows.

What brand belt did you buy off ebay?



ARD,  it looks decent, 4", 10MM and heavy duty leather, size wise, the same as my current LL economy belt, just with prongs instead of a lever.  It's just a back up belt, so I wasn't looking to invest much in it, just something better than the flimsy pieces of crap the gym carries.
Here's a pic- I got the brown one:
(http://thumbs3.ebaystatic.com/d/l225/m/m8mLMDVZ0QVzGv4dpIUwDsQ.jpg)


Shoulder day-mixing it up a little
DB shoulder press:
50x20
50x20
75x10
85x8
95x6

BB OHP:
135x10
135x10
135x10
135x10
135x10

Front DB raises:
20x8
30x8
35x8
40x5
50x6

Cable reverse fly:
20x20
20x16
30x10
30x10
20x20

DB lying reverse fly:
15x12
25x12
30x8
25x8

Machine reverse fly:
75x20
105x10
90x16


Title: Re: The Road to 405
Post by: piperdown on May 14, 2015, 02:20:42 PM
Compared to what you normally do on shoulders that looked like a light day?

Title: Re: The Road to 405
Post by: Get-n-fit on May 14, 2015, 02:22:24 PM
Compared to what you normally do on shoulders that looked like a light day?
You are correct, my left shoulder has been irritated lately (rc) so I went light today to give it some rest.  I skipped out on upright rows and am hoping that was the culprit of the irritation and it will dissipate over the next week or so.
Title: Re: The Road to 405
Post by: piperdown on May 14, 2015, 02:24:04 PM
Compared to what you normally do on shoulders that looked like a light day?
You are correct, my left shoulder has been irritated lately (rc) so I went light today to give it some rest.  I skipped out on upright rows and am hoping that was the culprit of the irritation and it will dissipate over the next week or so.

Ah. I knew that looked light (for you, not me...love to ohp 135x5x10 but that ain't happening anytime soon).
Title: Re: The Road to 405
Post by: sakustoms on May 14, 2015, 02:28:43 PM
Compared to what you normally do on shoulders that looked like a light day?

 :o
Title: Re: The Road to 405
Post by: Get-n-fit on May 15, 2015, 02:19:09 PM
high volume chest / squat day

Flat BB (really focusing on form so not to irritate my shoulder)
315x5
315x6
315x8
315x7
315x8

during one of my sets a guy ran behind me to spot me, must have not seen my previous sets, and I knocked out 8 easy reps and laughed, I told him thanks but I got this.  Fortunately he was smart enough not to touch the bar.

Squats- since no belt, keeping it light and practicing speed reps
315x5
335x5
345x5
365x5
375x5

Single leg-leg ext:
75x16
105x8
120x8
135x4 / 75x16

Not too shabby of a day, seems like all my buddies at the gym are getting on cycles nowadays and I'm over here keeping it natty.  That may change if they start passing my numbers. 
Title: Re: The Road to 405
Post by: Get-n-fit on May 18, 2015, 09:58:08 AM
Received the new belt Friday,  it is STIFF as phuck and will take some work to break in.  You can definitely tell it's not high quality and won't stand up to regular use, but it will work for a back up used on occasion. 
Title: Re: The Road to 405
Post by: Get-n-fit on May 18, 2015, 02:16:57 PM
Chest day:
Flat BB:
315x8
325x5
335x3
335xfail
315x4

I'm definitely going to have to take a break from BB work for a couple weeks.  My left shoulder is really irritated.   Also, I don't know what it is about having a spotter, but I lift much better without one.  Probably bc I have to.

Incline BB:
185x10
225x10
275x3
295x3
315x1

Machine fly- no idea, I was pretty pissed by this point and didn't care.

Not a great day, lifts were to hard, shoudlers fucked up.  From now on I'm going to tell my partner just to stay away from spotting position.  He really fucked up my lifts today, on my 4th rep of 335 I got stuck and he was useless,  5 feet behind me and when the bar started moving down, when it should have went up he didn't spot at all so I threw the bar on the bottom safeties.
Title: Re: The Road to 405
Post by: Get-n-fit on May 19, 2015, 02:13:45 PM
High intensity leg day...semi:
sleeves only
315x5
405x3
455x1
495x5

545x2 (wrapped)
585..fail, stepped wrong and banged the weights against the rack and it threw me way off, I regained balance but mindset was wrong so I racked it and said phuck it.

I used the new belt today, not bad, stiff as phuck though.  I couldn't even get it tight enough to conform all the way around me so my internal pressure wasn't optimal.  I'll have to wear it on light sets just to get some more time in it to break it in faster.

Leg press- sleeves only:
450x10
630x5
810x5
990x1
1080x1
450x20

eh, ok leg day, wish I did more on squats...I spoke with my neighbor and he's making the new parts out of 303 stainless steel.  On Sunday he was just waiting for the material to come in.  He asked for $50 which is fine with me.  He's also making 2 pieces, just incase he phucks up one. 
Title: Re: The Road to 405
Post by: Get-n-fit on May 20, 2015, 02:23:08 PM
Back day:
Sumo DL- these are getting depressing, I'm pretty much done with them
315x3
405x3
425x1..even that felt heavy and that's 100 lbs lighter than my max.

Wide grip pull down:
120x10
150x10
200x5
250x5
250x6
250x6

PLate loaded rows:
90x10
180x5
180x8

Plate loaded high row-narrow to wide movement:
140x10
190x8
190x6

Reverse latflys:
30x16
40x12
50x8

Straight arm cable push down:
45x16
60x10
60x10
75x6/45x16
Title: Re: The Road to 405
Post by: Merkley on May 20, 2015, 05:25:57 PM
Why the troubles with sumo DL's?
Title: Re: The Road to 405
Post by: Get-n-fit on May 20, 2015, 05:51:06 PM
Why the troubles with sumo DL's?
My DL's have stalled out for the past few months.  I maxed at 525 about a year ago and was only able to hit 495 a few months ago, now everything just feels heavy on DL. 
Title: Re: The Road to 405
Post by: Get-n-fit on May 21, 2015, 09:07:02 AM
ok, after doing something stupid last night, I've decided it's time to attempt to cut again.  Running an EC stack and supplemented with spin bike...no HIIT, probably half an hour of cruising to work up a sweat. Also cutting calories, starting small and moving up. I've reached an uncomfortable weight and feel blah.  Hopefully the EC helps me hold my strength, if not I may run a cycle.
Starting weight-242ish, first goal 220
Title: Re: The Road to 405
Post by: Get-n-fit on May 21, 2015, 09:07:42 AM
Merk- where do you host your avatar pics?  my company has blocked photobucket so I can't see my pic anymore.
Title: Re: The Road to 405
Post by: sakustoms on May 21, 2015, 12:15:27 PM
ok, after doing something stupid last night, I've decided it's time to attempt to cut again.  Running an EC stack and supplemented with spin bike...no HIIT, probably half an hour of cruising to work up a sweat. Also cutting calories, starting small and moving up. I've reached an uncomfortable weight and feel blah.  Hopefully the EC helps me hold my strength, if not I may run a cycle.
Starting weight-242ish, first goal 220


Good luck with the cut.

Merk- where do you host your avatar pics?  my company has blocked photobucket so I can't see my pic anymore.


Can't you just upload it to your gallery on here? I have a lot of pics on mine.

http://www.iron-sanctuary.com/forums/index.php?action=media (http://www.iron-sanctuary.com/forums/index.php?action=media)
Title: Re: The Road to 405
Post by: Get-n-fit on May 21, 2015, 01:53:52 PM

Good luck with the cut. thanks


Can't you just upload it to your gallery on here? I have a lot of pics on mine.

[url]http://www.iron-sanctuary.com/forums/index.php?action=media[/url] ([url]http://www.iron-sanctuary.com/forums/index.php?action=media[/url])


Yeah, that's what I'll need to do.
Title: Re: The Road to 405
Post by: Get-n-fit on May 21, 2015, 01:57:42 PM
Shoulders:
OHP- started wider than normal, that really irritated my shoulders so I went back to my normal grip (shoulder width)
185x5
205x5
225x3
235x1
245x1
135x12

Front DB riase:
25x8
30x8
35x8
40x6
45x6
55x5

Bent over DB fly:
30x8
35x12
40x8
45x8

Cable reverse fly:
20x16
20x16
30x12
40x8
20x24

Decent shoulder day, pretty happy with my OHP numbers.
post workout weight 238
Title: Re: The Road to 405
Post by: Merkley on May 21, 2015, 05:04:15 PM
Merk- where do you host your avatar pics?  my company has blocked photobucket so I can't see my pic anymore.

 I find dem on the googles! then save to the compooper, uploadz heer, and voila!
Title: Re: The Road to 405
Post by: Merkley on May 21, 2015, 05:07:42 PM
Why the troubles with sumo DL's?
My DL's have stalled out for the past few months.  I maxed at 525 about a year ago and was only able to hit 495 a few months ago, now everything just feels heavy on DL.

 How is your squat stance? wierd question I know but do you squat narrow, medium, or wide?

ok, after doing something stupid last night, I've decided it's time to attempt to cut again.  Running an EC stack and supplemented with spin bike...no HIIT, probably half an hour of cruising to work up a sweat. Also cutting calories, starting small and moving up. I've reached an uncomfortable weight and feel blah.  Hopefully the EC helps me hold my strength, if not I may run a cycle.
Starting weight-242ish, first goal 220

 HIIT are betters, and run dem cut cycle! Why waste your time?

Title: Re: The Road to 405
Post by: Get-n-fit on May 21, 2015, 05:09:20 PM

 How is your squat stance? wierd question I know but do you squat narrow, medium, or wide?

 HIIT are betters, and run dem cut cycle! Why waste your time?
I squat wide

It's ill advised to do HIIT while running an EC stack.
Title: Re: The Road to 405
Post by: Merkley on May 21, 2015, 05:38:27 PM

 How is your squat stance? wierd question I know but do you squat narrow, medium, or wide?

 HIIT are betters, and run dem cut cycle! Why waste your time?
I squat wide

It's ill advised to do HIIT while running an EC stack.

 From what I am coming to understand when it comes to hip mechanics, etc. Sticking to a narrower stance for your deads might reap better rewards, but then again it's all what feels right to you.

 Understandable about not wanting to run EC and HIIT, when I said cycle I meant the other kind. The one that actually works  :P (not that EC doesn't or anything)
Title: Re: The Road to 405
Post by: Get-n-fit on May 21, 2015, 05:41:37 PM

 From what I am coming to understand when it comes to hip mechanics, etc. Sticking to a narrower stance for your deads might reap better rewards, but then again it's all what feels right to you.

 Understandable about not wanting to run EC and HIIT, when I said cycle I meant the other kind. The one that actually works  :P (not that EC doesn't or anything)

oh, yeah, if I do a bike ride, I'll definitely do HIIT.  Last time I ran a cycle it was for a bulk, if I do it again, it'll be for cutting and to preserve strength.


My lifting partner was prescribed TRT, a measly .5cc (100mg) per week and I have to laugh at him for being a pussy bc he won't pin himself and is waiting for his wife to do it for him. She's a nurse and knows how to do it, but he's deathly scared of needles and won't do it himself.  I told him to get slin pins and he won't feel a damn thing and at that minimal amount it won't take but a few seconds, but he's a bitch.
Title: Re: The Road to 405
Post by: Get-n-fit on May 22, 2015, 02:20:35 PM
BB Flat:
315x8
315x5
315x5
275x8
185x25

Squat:
315x5
335x5
365x5
405x5
455x2
New belt is getting a little more broken in.

Leg ext:
120x20
165x8
210x12
255x8

My left RC was tweaked during flat BB so I dropped the weight and went for reps.  Unfortunately, when I got under the rack for squats my chest was super tight so it was pretty tough getting under the bar.
Title: Re: The Road to 405
Post by: Get-n-fit on May 26, 2015, 02:03:55 PM
Chest day:
Flat BB- playing shoulder by ear
315x3
325x3
335x3
345x3

I really focused on keeping my arm/shoulders tight and gripping the hell out of the bar.  My shoulder felt great today as long as I kept tight.

Incline BB:
185x5
225x5
275x3
315x3

Hammer wide:
270x16
320x8
270x12

Machine flys:
165x16
195x12
230x8

Nothing crazy today, hit some decent weight without issue, trying to get my shoulder back to where it should be. 
Title: Re: The Road to 405
Post by: piperdown on May 26, 2015, 02:08:07 PM
Bum shoulder crew checking in.

Looks to be a decent day even if the shoulder is bothering you.
Title: Re: The Road to 405
Post by: sakustoms on May 27, 2015, 07:07:33 AM
Just when I think I'm starting to move some weight I come in here for a reality check. Thanks big guy.....  :jester:

Hope the shoulder heals up right quick.
Title: Re: The Road to 405
Post by: Get-n-fit on May 27, 2015, 08:38:02 AM
Thanks guys, my shoulders on the right track now, I'm hoping within a few weeks I should be back to 100%.  I'm not sure exactly what got it irritated, possibly the upright rows, I've dropped those for the past 2 weeks and that seems to help.  I gotta get my shoulder back in check to meet my plans to bench 405 before year end.
Title: Re: The Road to 405
Post by: Get-n-fit on May 27, 2015, 02:11:37 PM
Legs:
Squats:
sleeves only
315x3
405x3
455x1
495x1
wrapped:
545x1....felt great, nice and easy

Fart press:
450x10
630x5
810x3
990x3
1080...failed....and ripped one, lol
810x3
leg ext:
120x16
210x12
255x10
300x8
300x8 / 150x12

Great leg day- weights down to about 234-235.
Title: Re: The Road to 405
Post by: Get-n-fit on May 28, 2015, 02:12:41 PM
Shoulder day:
ohp:
135x8
185x5
205x3
225x3
235xfail...even tried push pressing and it wouldn't go, oh well.
135x20

Front alternating DB raise:
30x8
35x8
40x8
45x8
50x8
60x5

bent over rear delt db flys:
30x16
35x8
40x8

cable reverse fly:
20x16
30x8
40x6
30x8
20x16


reverse machine flys:
90x12
120x6
105x6
105x8
90x16

did some behind the back shrugs, nothing worth mentioning.  I can't get my body positioned correctly, too much junk in my trunk.
Title: Re: The Road to 405
Post by: Get-n-fit on May 29, 2015, 01:52:42 PM
Back:
BOR:
135x16
135x8
225x8
275x8
315x5
365x3


Pendlay:
135x16x3

Pulldowns- pause reps:
120x8
180x8
220x5
240x5
250x5

Plate loaded rows: paused reps
140x8
90x8
90x8

cable straight bar pull downs:
60x16x3
super set with rope hammer curls:
100x16x3

Decent day- lots of paused reps today


Title: Re: The Road to 405
Post by: piperdown on May 29, 2015, 01:59:16 PM
Been adding some pauses myself.
Every time I read the BOR in your journal I try and remind myself to add those back in...then I forget and find myself on the row machine....grrrr
Title: Re: The Road to 405
Post by: sakustoms on May 29, 2015, 02:50:49 PM
More killer workouts. Still strong like bull. :)


Title: Re: The Road to 405
Post by: Get-n-fit on June 01, 2015, 02:06:30 PM
More killer workouts. Still strong like bull. :)

Thanks!


Chest day:
Flat BB:
315x5
335x3
345x3
355x1
315x6

Incline BB:
185x10
225x5
275x3
315x3

Machine flys- a couple sets of this and that, something is wrong with the machine and it's not moving smoothly at all and the weight did not feel correct bc of it so I just did a few sets and moved on.

Wide Hammer strength-pwo
270x8x3

done-good day, shoulder held up well to 355. 
Title: Re: The Road to 405
Post by: piperdown on June 01, 2015, 02:11:34 PM
More killer workouts. Still strong like bull. :)


Machine flys- a couple sets of this and that, something is wrong with the machine and it's not moving smoothly at all and the weight did not feel correct bc of it so I just did a few sets and moved on.

done-good day, shoulder held up well to 355.

Start bringing your own lube.... :P

Good to hear the shoulder is holding up  :)
Title: Re: The Road to 405
Post by: Get-n-fit on June 02, 2015, 02:19:02 PM
Thanks PD- chest is a little sore today, but the shoulder feels great!


Legs:
Squats:
315x3
405x3
455x2
495x1
545x1

Leg press:
450x10
630x5
720x5....crunch, something in my lower back felt like it crunched and now my lumbar is tight as phuck.
720x5, keeping the weight light
720x5
No more problems with remainder sets in regards to back pain, it's just tight

Decided to try something new
Smith machine squats-  feet together and waaaaaay out in front.
135x16
225x8
185x12

Also, I'm thinking of getting some new wraps...concrete style. I've always used the stretchy type and am curious to see how the stiff ones would feel.
Title: Re: The Road to 405
Post by: BLK00TJ on June 02, 2015, 07:59:06 PM
Good work, GnF.  Leg presses seem to put a lot of stress on my back too.  That coupled with being an exercise that the plates can be piled on is not a good combo for me.

For stiff wraps, I gotta recommend the Titan Signature Golds.  Night and day from Inzer Grippers for me. 
Title: Re: The Road to 405
Post by: Get-n-fit on June 02, 2015, 08:30:46 PM
Thanks Ron, I thought you had the stiff wraps,  I'll give those a try.

Yeah,  my back is still pretty stiff.   I wasn't happy about it bc it hadn't bothered my back at all this year even bringing my knees all the way back my shoulders,  for some reason something was off and bad things happened.
Title: Re: The Road to 405
Post by: Get-n-fit on June 03, 2015, 02:03:13 PM
whew....back is feeling better today, it was very sore last night, hurt to do anything.

Shoulders:
Strict OHP:
135x8
185x5
205x5
225x2..forced stop..wanted to save some for overload training

Push press-over load training:
235x3
255x1
275xfail   :'(
255 flew up so I thought 275 would be fairly easy..nope, might as well have been 500

strict ohp
135x20


Front alternate Db raise:
30x8
35x6
50x6
60x5...slightly heavy
50x8


bent over rear delt DB fly:
30x16
35x8
45x8

cable reverse fly:
20x16
20x16
30x8
30x8

decent shoulder day- overload training is always fun. was a little worried about my back since it was so sore yesterday, but OHP didn't bother it at all.
Title: Re: The Road to 405
Post by: Get-n-fit on June 04, 2015, 01:56:48 PM
Back day....little this and little of that.  Lots of volume, my lower back is still sore so I'm trying to leave it alone, I did some pull downs and rows and then hit some bi's.  High volume chest and legs tomorrow then I'm off for 2 weeks.  Stay-cation, however my normal gym is about an hour from my house so I'll be hitting the stupid PF for 2 weeks, lots of high volume work since it's impossible to lift heavy there.  When I say impossible I mean, there are no free standing BB's, 3 smith racks and very FEW plates, so I'll be hitting some volume work just to maintain strength.  The Asylum (PL gym by my house) shut down a few months ago due to problems with location, my guess is not enough membership; there's a reason it's dam near impossible to find PL gyms, the clientele is just too small of a market.  They opened last October and closed their doors by March. 

I missed a deal on a free rack, bench and weights yesterday, just wasn't quick enough to respond.  Still trying to find time to get with Merk, unfortunately the first week of the month is the worst for me....doesn't help my boss got the stomach bug and has been gone for 2 days so that's slowin me down.
Title: Re: The Road to 405
Post by: Merkley on June 05, 2015, 12:03:12 AM
BOOOOO!

 Welp I have tomorrow all day and then I fly back on Saturday, man time flies!
Title: Re: The Road to 405
Post by: Get-n-fit on June 05, 2015, 08:29:13 AM
BOOOOO!

 Welp I have tomorrow all day and then I fly back on Saturday, man time flies!
crap, for some reason I thought you'd be here till the 7th.  ok, possibly tonight we can meet up and get some grub or a beer.  I should be able to get off around 5 and near the convention area about 6.

Unless you're feeling braver, we are hitting squats and chest today at noon.  ::)
Title: Re: The Road to 405
Post by: Get-n-fit on June 05, 2015, 02:23:16 PM
high volume day:
Flat BB:
315x8
Slingshot:
315x16
365x6
385x4

Squats:
315x5
365x5
405x5
Sumo:
315x6
365x5

Title: Re: The Road to 405
Post by: Merkley on June 05, 2015, 08:41:23 PM
BOOOOO!

 Welp I have tomorrow all day and then I fly back on Saturday, man time flies!
crap, for some reason I thought you'd be here till the 7th.  ok, possibly tonight we can meet up and get some grub or a beer.  I should be able to get off around 5 and near the convention area about 6.

Unless you're feeling braver, we are hitting squats and chest today at noon.  ::)


Alas, your message wasn't received until now. Dammit!!!
Title: Re: The Road to 405
Post by: Get-n-fit on June 05, 2015, 08:44:41 PM
No big deal,  the weather really turned to shit, I sat in my office for an hour waiting for the rain to slow down enough to make a mad dash to my truck.   
Title: Re: The Road to 405
Post by: Merkley on June 06, 2015, 12:10:58 AM
No big deal,  the weather really turned to shit, I sat in my office for an hour waiting for the rain to slow down enough to make a mad dash to my truck.

I hear ya! It was so nice this morning and by later afternoon it really changed over! The rain was crazy!!!!
Title: Re: The Road to 405
Post by: Get-n-fit on June 12, 2015, 04:15:24 PM
On vacation,  but had to get try out my new krait wraps.
Squats
315x5
405x3
455x1
Wraps
495x2
545x1
http://youtu.be/Hwfn4L1ab7s (http://youtu.be/Hwfn4L1ab7s)


Flat bench bb
315x9...so wanted 10
Slingshot
365x6
405x2....felt great
Fridays bench is mainly high rep and over load day,  that's why I work in the slingshot.   A lot of  power lifting is mental and just getting the weight in your hand and used to it makes a big difference.
Title: Re: The Road to 405
Post by: BLK00TJ on June 12, 2015, 04:54:55 PM
nice vacation!
Title: Re: The Road to 405
Post by: piperdown on June 12, 2015, 05:25:29 PM
Damn! That's the first time I really paid attention that you're a high bar squatter....with 545 on the bar  :o
Title: Re: The Road to 405
Post by: Get-n-fit on June 12, 2015, 07:47:49 PM
Yup,  I don't have the flexibility for low bar,  but that's OK bc I'm pretty comfortable with high bar
Title: Re: The Road to 405
Post by: sakustoms on June 12, 2015, 10:56:48 PM
Great work as usual Brad. It looked like you started to tip forward slightly, right about the bottom of the rep.
Title: Re: The Road to 405
Post by: Get-n-fit on June 12, 2015, 11:03:33 PM
Great work as usual Brad. It looked like you started to tip forward slightly, right about the bottom of the rep.

Yup,  lost balance a little,  gotta sit back more
Title: Re: The Road to 405
Post by: Get-n-fit on June 15, 2015, 04:10:13 PM
Week 2 of vacation, sitting at 233lbs
Chest day
Smith rack flat- is what I have access too
315x8
365x6
385x3
385x3

Incline
225x8
275x5
315x5
315x3
315x6

Cable fly low-
30x20
50x12
50x12

Chest level cable fly
40x12
60x8
60x10/50x10/40x10/30x10/20x10

Pretty good chest day, even in a smith rack.  Use the tools you have and get the job done.  Still,  can't wait to get back to my regular bench.   
Title: Re: The Road to 405
Post by: piperdown on June 15, 2015, 04:25:06 PM
Gotta do what ya gotta do.

I'm heading on a road trip vacation in two weeks. Figure all my workouts are going to be bodyweight stuff until we hit towns I know have gyms.
Title: Re: The Road to 405
Post by: Get-n-fit on June 22, 2015, 02:19:41 PM
Back to the grind, trying to normalize, trying to catch up on work, so just a quick post of todays session:
Flat BB:
315x5
325x3
335x3
345x3
365x1

BB Incline:
135x10
225x5
275x3
315x2


Hammer wide- plate loaded-pwo:
270x16
360x8
410x3
180x24

that's it, felt good, right behind my elbows is sore, started during flat bench, very odd, hopefully it goes away.
Title: Re: The Road to 405
Post by: Get-n-fit on June 23, 2015, 03:12:17 PM
Heavy leg day:
pre-exhausted from some laborious work I had too do this morning in the f'in heat

Squats:
sleeves onlys
315x3
405x3
sleeves and belt
465x1
wraps and belt
545x1
585x1
sleeves:
315x5

Single leg extensions:
60x16
90x8
105x8
drop set:
105x8/90x8/60x8

donkey calf raises:
400x12x5

Title: Re: The Road to 405
Post by: Cali on June 23, 2015, 03:21:58 PM
585 squat? You've officially got wheels.
Title: Re: The Road to 405
Post by: Get-n-fit on June 23, 2015, 03:34:42 PM
585 squat? You've officially got wheels.
lol, thanks, my max last time I tried was 635.  I'm trying to keep my strength up as I drop weight, so far so good.
Title: Re: The Road to 405
Post by: Cali on June 23, 2015, 03:47:08 PM
585 squat? You've officially got wheels.
lol, thanks, my max last time I tried was 635.  I'm trying to keep my strength up as I drop weight, so far so good.
:eek:
Title: Re: The Road to 405
Post by: Get-n-fit on June 24, 2015, 03:28:00 PM
Shoulders:
OHP:
135x8
185x5
205x3
225x3
155x12

Front DB raise:
30x8
35x8
45x5
50x5
30x10

Bent over reverse DB flys:
30x16
35x16
40x8

Machine reverse flys:
75x20
105x12
120x10
135x5/105x8/90x8/60x16
Title: Re: The Road to 405
Post by: Get-n-fit on June 26, 2015, 02:21:05 PM
high volume day
Box squats-(real box squats, lol, knees behind toes as much as possible, upper body very upright, with focus on the hams and glutes with a wide stance.
I've done "box squats" before, but it was more just squatting to a box for safety and over load, this is much harder:
315x8
405x5
495x5
495x5
545x2

Flat BB:
raw:
315x7
slingshot-overload
365x5
405x2
raw.drop set off 405 once slingshot removed:
315x10
225x22

Title: Re: The Road to 405
Post by: BLK00TJ on June 26, 2015, 06:09:03 PM
Good work GnF!  That bench work is insane!  I'm really starting to like box squatting.
Title: Re: The Road to 405
Post by: Get-n-fit on June 26, 2015, 10:04:07 PM
Thanks man,   I really like the box squats,  partner doing them today bc his hams and goes are very weak and he had no strength in a wide stance, he had a tough time comprehending how to activate his hams to pull him up instead of caving his knees and activating his quads.
Title: chesticles
Post by: Get-n-fit on June 29, 2015, 02:14:50 PM
Chest day- so something is out of whack, possibly using the slingshot too much on Fridays?  Whatever it is, I can feel my elbows feel weak at the bottom of the press, weak=not tight if that makes sense. So when I go to press there's just nothing there, this was really evident at 365.

Flat BB
(raw)
315x3
335x1
355x1...easy
365xfail...stuck on my chest, shit went downhill from here
355x0
335x0
315x8

Incline BB:
185x16
225x5
275x6
315xfail....my partner was really screwing up his spot, instead of just helping ease the bar forward and letting me do 99% of the work, he lifted the bar up, which made me lose my tightness in my shoulders and fucked up the entire lift, I don't know what he was thinking.
Knocked some sense into him then-
315x3


Did some flys, just high rep drop sets to finish up, I was really over time limit so I didn't track this at all.

eh, ok chest day. 
ION- looks bad for my gym, most likely going to close and I'll have no place to lift real weights, just a bunch of bullshit commercial PF style gyms.  I may have to invest in a rack and set up a home gym.  I don't really have the room, I may have to convert part of the garage to a room so I can put AC in it.
Title: Re: The Road to 405
Post by: piperdown on June 29, 2015, 11:00:30 PM
Seems odd about the weakness. Not having ever tried a slingshot I can't comment but it does seem out of whack since your cgbp seems to be holding

Sucks about the gym. Is it just that there's no pl places or none close enough to be reasonable?
Title: Re: The Road to 405
Post by: sakustoms on June 30, 2015, 07:15:01 AM
That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?
Title: Re: The Road to 405
Post by: Get-n-fit on June 30, 2015, 08:19:41 AM
Seems odd about the weakness. Not having ever tried a slingshot I can't comment but it does seem out of whack since your cgbp seems to be holding

Sucks about the gym. Is it just that there's no pl places or none close enough to be reasonable?

I go during my lunch break so it's convenient to be able to get there in 5 minutes.  The only other gyms are planet fitness type gyms that won't allow me to lift heavy.

That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?

Yeah, I'll cut the slingshot back to once a month and see if that helps. 
If I train at home I'll be on my own.  My partner lives like 2 minutes from our current gym and the gym is next to my office so we are able to train together, however my home is an hour away and I don't see him making that drive to work out.

Title: Re: The Road to 405
Post by: sakustoms on June 30, 2015, 08:22:46 AM
Seems odd about the weakness. Not having ever tried a slingshot I can't comment but it does seem out of whack since your cgbp seems to be holding

Sucks about the gym. Is it just that there's no pl places or none close enough to be reasonable?

I go during my lunch break so it's convenient to be able to get there in 5 minutes.  The only other gyms are planet fitness type gyms that won't allow me to lift heavy.

That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?

Yeah, I'll cut the slingshot back to once a month and see if that helps. 
If I train at home I'll be on my own.  My partner lives like 2 minutes from our current gym and the gym is next to my office so we are able to train together, however my home is an hour away and I don't see him making that drive to work out.

That sucks. How much will this affect your benching?
Title: Re: The Road to 405
Post by: Get-n-fit on June 30, 2015, 08:32:13 AM
Seems odd about the weakness. Not having ever tried a slingshot I can't comment but it does seem out of whack since your cgbp seems to be holding

Sucks about the gym. Is it just that there's no pl places or none close enough to be reasonable?

I go during my lunch break so it's convenient to be able to get there in 5 minutes.  The only other gyms are planet fitness type gyms that won't allow me to lift heavy.

That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?

Yeah, I'll cut the slingshot back to once a month and see if that helps. 
If I train at home I'll be on my own.  My partner lives like 2 minutes from our current gym and the gym is next to my office so we are able to train together, however my home is an hour away and I don't see him making that drive to work out.

That sucks. How much will this affect your benching?

That's a big worry for me,  benching on a rack with safeties in will limit lower end ROM to a point.  But of course,  I'd have to purchase everything first and the poundage I need would be very expensive.
Title: Re: The Road to 405
Post by: sakustoms on June 30, 2015, 08:59:38 AM
Seems odd about the weakness. Not having ever tried a slingshot I can't comment but it does seem out of whack since your cgbp seems to be holding

Sucks about the gym. Is it just that there's no pl places or none close enough to be reasonable?

I go during my lunch break so it's convenient to be able to get there in 5 minutes.  The only other gyms are planet fitness type gyms that won't allow me to lift heavy.

That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?

Yeah, I'll cut the slingshot back to once a month and see if that helps. 
If I train at home I'll be on my own.  My partner lives like 2 minutes from our current gym and the gym is next to my office so we are able to train together, however my home is an hour away and I don't see him making that drive to work out.

That sucks. How much will this affect your benching?

That's a big worry for me,  benching on a rack with safeties in will limit lower end ROM to a point.  But of course,  I'd have to purchase everything first and the poundage I need would be very expensive.

See, that right there works to my advantage. I don't need nearly that much poundage.  ;D
Title: Re: The Road to 405
Post by: piperdown on June 30, 2015, 09:06:07 AM
Makes sense. We have a gym at work. Nothing fancy but very convienent.

You would be spending a lot on poundage and necessary equipment even craiglist finds.
Title: Re: The Road to 405
Post by: Get-n-fit on June 30, 2015, 02:24:31 PM
Well squats was....interesting.
Thought I'd try something new and recommended to me from a PL group on FB.  The racks in my gym are surrounded by mirrors, there's no escaping them so I brought in an old bed sheet and hung it on the front of the rack to block my view of myself.  One big reason is bc I want to get out of being used to seeing myself, especially since when you compete there are no mirrors to stare at yourself so I don't want that "shock" happening during a meet.

Started out great:
315x5
405x3
465x1
495xfail..leaned forward
495x1
wraps on:
545x0 failed...leaned forward
545x1...not pretty, but got it.
495x3

So, I have a problem leaning forward, I've got to figure out how to fix this and sit on my heels.  Ran out of time, I wasted a shit ton of time wrapping.  For some reason I could get the wraps right and they kept ending up short and had to rewrap several times, just an off day altogether.....off week.
Title: Re: The Road to 405
Post by: Get-n-fit on July 01, 2015, 02:37:07 PM
Arm day-  been a rough week, normally I'd be doing shoulders today, but I wanted to have some fun so we hammered guns.

CGBP:
Monster drop set- this is all one huge set of 110 reps
195x10
175x10
155x10
135x10
115x10
95x10
115x10
135x10
155x10
175x10
195x10
that is a serious tri and chest killer.

and for fun a rep challenge with my partner..one all out set-
135x60  (partner got 30)

BB curls in the squat rack (bc phuck you, that's why, lol ;))
post warm up...another monster semi drop set...alternating sets with partner only resting while he does his set:
85x10
85x9
85x8
85x7
85x6
85x5
85x4
85x3
85x2
85x1


EZ bar pull overs: (PWO) super set with ez bar CGBP
60x10 + 10
60x10 + 10
60x10 + 10


Standing wide cable curls(standing in the middle of the cable rack with arm straight out from sides)
weight per arm
50x25
70x10
drop set:
80x10/60x10/50x10/40x10/30x10

and done...great arm pump, just a good mental break from my normal schedule.

Title: Re: The Road to 405
Post by: Cali on July 01, 2015, 03:53:11 PM
60 reps with my five rep max?
FUCK YOU GnF hahahaha
Title: Re: The Road to 405
Post by: BLK00TJ on July 01, 2015, 05:33:47 PM
Holy mother of VOLUME!
Title: Re: The Road to 405
Post by: Get-n-fit on July 01, 2015, 07:00:43 PM
Thanks guys,  I don't normally chase the pump,  but this was just a fun break for me from the normal low rep heavy weight monotony.
Title: Re: The Road to 405
Post by: sakustoms on July 02, 2015, 07:32:28 AM
Holy mother of VOLUME!

I concur. That's insane Brad. How long did this take you?
Title: Re: The Road to 405
Post by: Get-n-fit on July 02, 2015, 08:32:41 AM
Holy mother of VOLUME!

I concur. That's insane Brad. How long did this take you?
I tried to move it along pretty quickly, this took about an hour. 
Title: Re: The Road to 405
Post by: sakustoms on July 02, 2015, 08:38:15 AM
Holy mother of VOLUME!

I concur. That's insane Brad. How long did this take you?
I tried to move it along pretty quickly, this took about an hour.

Wow, that's moving.
Title: Re: The Road to 405
Post by: Get-n-fit on July 02, 2015, 02:21:57 PM
Back day-
DL...yeah, dl's I try not to focus too much on them, but last week I pulled some decent deficits with no back issues so I figured I'd give some DL's a try to
Completely Raw...no wraps, no belt, nothing, just a mixed grip and chalk. I'm not sure what happened, but I can't get comfortable in a belt for DL's anymore, it just feels in the way.

315x6
405x3
465x1...easy
495x fail made it to my knees and I could feel my form slipping so I put it down.
405x6

I'm trying to stay off my versa grips as much as possible and just use hand strength, but the mixed grip just always feels uneven, and my partner can see it in my pull.  I've tried moving my under hand in/out and just can't get it quite right, will continue trying.

Did some other back stuff...pull downs, rows, reverse lat cable, pul downs, I didn't track, just kept the weight light and did 8-12 reps,  unfortunately my bi's were giving out before my back, so note for next time, never work arms the day before back day, lol.

Title: Re: The Road to 405
Post by: Cali on July 02, 2015, 02:24:07 PM
Have you tried a DOH hook grip?
Title: Re: The Road to 405
Post by: Get-n-fit on July 02, 2015, 02:30:43 PM
Have you tried a DOH hook grip?
Yes, not happening on my bars.  The Gold's I train at has thick bars, I can't get a hook grip on it.
Title: Re: The Road to 405
Post by: Cali on July 02, 2015, 02:31:49 PM
BYOB- bring your own bar hahaha
Title: Re: The Road to 405
Post by: Get-n-fit on July 07, 2015, 02:10:08 PM
Partner is on Vaca again so solo week:
Chest day:
Flat BB:
315x5
325x5
335x4
345x3
345x1
Still feeling a little weakness a the bottom of the movement.

Incline BB:
185x10
225x8
275x5
295x1
315x1

Hammer Wide-pwo:
270x16
360x5
360x5
360x5
270x12

Machine Fly:
165x12
165x10
165x10
145x10
145x12


Surprisingly didn't gain weight after consuming nearly a case of beer and bottle of whiskey over the 4 day weekend and eating like a pig, lol.



Title: Re: The Road to 405
Post by: Get-n-fit on July 08, 2015, 02:24:31 PM
Leg day- solo
Squats:
315x3
405x3
465x2
495x5
545x3

Leg press:
450x10
590x8
720x6
810x6
900x3
Title: Re: The Road to 405
Post by: Get-n-fit on July 09, 2015, 02:06:55 PM
Shoulders:
BB OHP:
135x8
185x5
205x5
225x3
225x1
245x2
135x20

Front DB raise, alternating side raise:
20x8
30x8
35x5
40x5
40x5

DB bent over flys:
30x12
35x10
40x10

Cable reverse fly:
20x20
20x20
20x20

Front plate raise with a twist left and right:
25x16
45x12
45x16


Title: Re: The Road to 405
Post by: BLK00TJ on July 09, 2015, 03:45:41 PM
Shoulders:
BB OHP:
245x2

Nice!  8)
Title: Re: The Road to 405
Post by: Get-n-fit on July 10, 2015, 02:07:21 PM
Shoulders:
BB OHP:
245x2

Nice!  8)
Thanks!  It felt stupid heavy, lol


Back day:
Sumo DL:
315x3
405x3
425x3
455x3
465x1
465x1

Wide grip lat pulldown:
100x16
150x10
200x5
230x5
250x5


Narrow=>wide rows-plate loaded:
130x16
190x8
240x8
290x8
340x6

narrow=>wide lateral pull downs:
90x16
135x8
180x8






Title: Re: The Road to 405
Post by: Get-n-fit on July 13, 2015, 02:09:53 PM
Chest day:
Adjusted my grip on the BB ever so slightly, I normally bench with my ring fingers on the rings, jus moved in to my pinkies on the rings.  I felt much stronger in the hole.
Flat BB:
315x3
335x3
355x1, weight flew up, could have repped I but wanted to keep adding weight.
365x1 slow moving, but I got it

BB incline:
185x10
225x5
275x3
315x5!... last week I barely got 1, to slam out 5 today felt dam good!
335x1, a grinder but I got that shit too

Hammer wide PWO:
270x20
360x7 (amazing the difference 1 plate makes, lol)
360x5
drop set:
270x11/180x10/90x16

Great workout, very pleased with the poundage,  weights sitting at 232....surprising after all the crap I ate this weekend, lol.


Title: Re: The Road to 405
Post by: Cali on July 13, 2015, 02:19:19 PM
I usually did index finger on the ring, now I use middle finger
Title: Re: The Road to 405
Post by: piperdown on July 13, 2015, 02:25:49 PM
Solid bench day!

I've always used my pinkie finger on the rings. Tried a lot of different widths and that seemed to be the optimum for the length of my arms.
Title: Re: The Road to 405
Post by: Get-n-fit on July 14, 2015, 02:12:55 PM
leg day:
Squats:
sleeves only
315x5
sleeves and belt
405x3
465x3
wraps and belt:
495x3
555x3...rep PR

after the 315 set my lumbar was tight, from deads last week, my body still hates them. >:(
495 and 555 felt great below is a vid of the 555.  The first 2 reps are high, 3rd much better.
http://www.youtube.com/watch?v=RFW8yjrYl5A (http://www.youtube.com/watch?v=RFW8yjrYl5A)
oh, also did lunges and some other shit, not worth noting.
Title: Re: The Road to 405
Post by: Get-n-fit on July 17, 2015, 02:40:28 PM
squat/bench day
Squats- forgot my Kraits so I used my old inzer xts...what an f'in mistake, I've got lines of bruises behind my knees.  Even at 495, the weight didn't feel heavy, the wraps were just painful...and not in a helpful way.
sleeves
315x5
365x5
sleeves/belt
405x5
wraps /belt
495x3
505x3


Flat BB:
Raw
315x8
overload work-slingshot
365x5
405x2 (first rep was surprisingly easy)
365x6

I will never forget my good wraps again
Title: Re: The Road to 405
Post by: Get-n-fit on July 20, 2015, 02:19:56 PM
Chest day:
Flat BB:
315x3
335x2
365x1...came off my chest fairly easily...even surprised me.
345x3

Incline BB:
225x10
275x5
315x2
335x0..ooppss

Hammer wide...out of tiume so just hammered out some reps (PWO)
270x20
270x15
270x10/180x10/90x10

Title: Re: The Road to 405
Post by: Get-n-fit on July 22, 2015, 02:12:30 PM
Squats
Sleeves
315x3
405x3
465x1
495x1
wraps:
545x1
585x1
http://www.youtube.com/watch?v=vzXNo6r-dGA (http://www.youtube.com/watch?v=vzXNo6r-dGA)
505x3
sleeves
315x10

Pardon the crappy vid- partners on vaca (again) for 2 weeks so I hung my phone on the squat rack next to me, I tried to stop the phone from swinging as much as possible, but it still swung.


did some leg ext

Squats felt great today-  was able to hit 495 way past parallel with sleeves and belt and it felt easy.  I think it's bc I haven't done deads for 2 weeks so my back is feeling good= stronger core! ;)
Title: Re: The Road to 405
Post by: piperdown on July 22, 2015, 03:29:41 PM
Damn fine job!
That good your back is feeling better
Title: Re: The Road to 405
Post by: BLK00TJ on July 22, 2015, 06:36:39 PM
Good work GnF. Liking the kraits I see.
Title: Re: The Road to 405
Post by: Get-n-fit on July 28, 2015, 02:21:23 PM
chest: partners on vacations still so this is all solo work, no spotter
flat BB:
315x5
335x3
345x3
350x3
350x3

Incline BB:
225x10
275x5
315x5
315x5
225x6

Wide hammer PWO:
270x12
320x8
340x6
360x6
360x6/270x6/180x8/90x16

Machine flys- lots x lots @ lightweight.
Title: Re: The Road to 405
Post by: BLK00TJ on July 28, 2015, 05:05:43 PM
Damn big benching!
Title: Re: The Road to 405
Post by: Get-n-fit on July 28, 2015, 05:50:44 PM
Damn big benching!
Thanks boss!
Title: Re: The Road to 405
Post by: Get-n-fit on August 03, 2015, 03:09:09 PM
Flat BB:
315x3
335x1
365x2
365x1
365x0

Incline BB:
225x10
275x5
315x3x3

Wide Hammer:
270x20
270x10
270x10
270x8/180x10/90x16

Gym's closing it's doors in 2 weeks.
Title: Re: The Road to 405
Post by: piperdown on August 03, 2015, 04:05:43 PM
Flat BB:
315x3
335x1
365x2
365x1
365x0

Incline BB:
225x10
275x5
315x3x3

Wide Hammer:
270x20
270x10
270x10
270x8/180x10/90x16

Gym's closing it's doors in 2 weeks.

Strong benching today.

You figured out what you're doing to do gym wise?
Title: Re: The Road to 405
Post by: Get-n-fit on August 03, 2015, 04:15:20 PM

Strong benching today.

You figured out what you're doing to do gym wise?
No, there's nothing around here. They are transferring our memberships to some BS Youfit Gym, it's just another shitty planet fatness type gym.  So it looks like my lunch time lifting is about over.  There's only one PL gym in the area and I don't know how the F I'm going to get there.  It's a long way from my house so if I go in the morning I'd have to get there around 4Am and get home in time to take my son to school and then get myself to work. If I lift after work I won't be able to see my kids at all during the week. 
Title: Re: The Road to 405
Post by: BLK00TJ on August 03, 2015, 05:27:49 PM
Sucks about the gym situation.  Hard to believe with all the strong people coming out of the state there's not more around.
Title: Re: The Road to 405
Post by: piperdown on August 03, 2015, 05:46:26 PM

Strong benching today.

You figured out what you're doing to do gym wise?
No, there's nothing around here. They are transferring our memberships to some BS Youfit Gym, it's just another shitty planet fatness type gym.  So it looks like my lunch time lifting is about over.  There's only one PL gym in the area and I don't know how the F I'm going to get there.  It's a long way from my house so if I go in the morning I'd have to get there around 4Am and get home in time to take my son to school and then get myself to work. If I lift after work I won't be able to see my kids at all during the week.

Damn, that's a real shitty deal!

Garage lifting?
Title: Re: The Road to 405
Post by: Get-n-fit on August 03, 2015, 05:56:20 PM

Strong benching today.

You figured out what you're doing to do gym wise?
No, there's nothing around here. They are transferring our memberships to some BS Youfit Gym, it's just another shitty planet fatness type gym.  So it looks like my lunch time lifting is about over.  There's only one PL gym in the area and I don't know how the F I'm going to get there.  It's a long way from my house so if I go in the morning I'd have to get there around 4Am and get home in time to take my son to school and then get myself to work. If I lift after work I won't be able to see my kids at all during the week.

Damn, that's a real shitty deal!

Garage lifting?

That's becoming a real possibility, it's just hard to stay focused lifting alone in my garage.  It's much easier when I have people to lift with and keep me accountable.
Title: Re: The Road to 405
Post by: Get-n-fit on August 14, 2015, 02:33:58 PM
Last day at Golds and here' my "Fuck You!" to the owners. My 3rd set of triple at 455,  they always bitch about dropping weights there bc they are on the 2nd floor and there is a Burlingtons below us and when you drop weights the tiles fall off the roof and all over Burlingtons shit, also, I'll be posting here less, wish you all the best, and for the FEW  that followed along here thanks for your support, Keep lifting heavy shit!

http://www.youtube.com/watch?v=v-ANwgkC9Us (http://www.youtube.com/watch?v=v-ANwgkC9Us)
Title: Re: The Road to 405
Post by: piperdown on August 14, 2015, 02:54:11 PM
^^^ literally LOL'd after reading that and watching the video!
Ya gotta stop in though every once in a while!
Title: Re: The Road to 405
Post by: Merkley on August 14, 2015, 04:36:55 PM
Don't be a stranger!
Title: Re: The Road to 405
Post by: BLK00TJ on August 14, 2015, 04:39:21 PM
I'm one of the few, the proud, the Marine that followed. Keep picking stuff up buddy.
Title: Re: The Road to 405
Post by: Get-n-fit on August 17, 2015, 02:51:23 PM
Quick update- lasted less than 30 minutes at the new gym before getting kicked out and membership cancelled.  As soon as I started benching 365 some scrawny shit head came over and started complaining about us using clamps on the bars, have our drawstring bags on the floor (what I keep my wraps and chalk in, tiny bag)  and I immediately got in his face and ripped him a new one.  They claimed they would accommodate us, but in reality they expect us to come from a real gym into a PF knock off and start training like pussies.  His excuse was "We can't allow you to do things our current member can't do" I told him fuck your pussy members, the truth is you aren't trying to accommodate us, you want us to be just like your current bitch members.  Prior to that he went on about the clamps and said we had to use their. I told him I don't trust the plates on the bar with your shit clamps, and he said they've never had issues before...well that's bc no one fucking actually lifts in your gym...seriously some fuck bag was squatting 55lbs!!  and BTW their bb's were short bars that weighed maybe 35lbs if they were lucky.  And I was not quiet about any of this, and was asked not to return, I told them no fucking problem....along with several other expitives about what a joke they were.  I've contacted my bank and explained the situation that I signed up at Gold's 4 years ago and never agreed to this new place.  Also Gold's gave us a12 day official notice, which is a breach in contract to begin with and the contract says if they close they would transfer us to an equal or better gym and youfit isn't even slightly comparable.  So now I'm gymless, but seriously I'd be better of doing pushups at home than training at that place. 
Title: Re: The Road to 405
Post by: BigDaddy on August 17, 2015, 03:07:58 PM
Bummer man.

It might pay to check out some full blown health clubs in your area.  The place I lift is a huge health club with pools, tennis courts, basketball courts, etc, but they also have a good work weight area with tons of free weights and they don't mind people lifting heavy.  They even added in a dead lift platform this year, and got a full set of bumper plates.

A health club might be more expensive, but might get you access to some decent stuff.
Title: Re: The Road to 405
Post by: piperdown on August 17, 2015, 04:50:41 PM
Quick update- lasted less than 30 minutes at the new gym before getting kicked out and membership cancelled.  As soon as I started benching 365 some scrawny shit head came over and started complaining about us using clamps on the bars, have our drawstring bags on the floor (what I keep my wraps and chalk in, tiny bag)  and I immediately got in his face and ripped him a new one.  They claimed they would accommodate us, but in reality they expect us to come from a real gym into a PF knock off and start training like pussies.  His excuse was "We can't allow you to do things our current member can't do" I told him fuck your pussy members, the truth is you aren't trying to accommodate us, you want us to be just like your current bitch members.  Prior to that he went on about the clamps and said we had to use their. I told him I don't trust the plates on the bar with your shit clamps, and he said they've never had issues before...well that's bc no one fucking actually lifts in your gym...seriously some fuck bag was squatting 55lbs!!  and BTW their bb's were short bars that weighed maybe 35lbs if they were lucky.  And I was not quiet about any of this, and was asked not to return, I told them no fucking problem....along with several other expitives about what a joke they were.  I've contacted my bank and explained the situation that I signed up at Gold's 4 years ago and never agreed to this new place.  Also Gold's gave us a12 day official notice, which is a breach in contract to begin with and the contract says if they close they would transfer us to an equal or better gym and youfit isn't even slightly comparable.  So now I'm gymless, but seriously I'd be better of doing pushups at home than training at that place.

Man, that really blows!
Can't even imagine the frustration you're going through.
BigDaddy has a good idea. I know some "health clubs" around here have some serious weights and some monsters pushing them around. Hopefully you might find the same.
Title: Re: The Road to 405
Post by: Get-n-fit on August 17, 2015, 08:25:14 PM
I joined LA fitness tonight,  they have all the equipment I need, unfortunately is triple what I was paying,  but it'll do for now.   Hopefully my buddy will have his gym open in a few months,  it's gong to be a hard core gym,  so my fingers are crossed.
Title: Re: The Road to 405
Post by: piperdown on August 17, 2015, 10:07:48 PM
I joined LA fitness tonight,  they have all the equipment I need, unfortunately is triple what I was paying,  but it'll do for now.   Hopefully my buddy will have his gym open in a few months,  it's gong to be a hard core gym,  so my fingers are crossed.

Good!
Just hang tough until then.
Title: Re: The Road to 405
Post by: Get-n-fit on August 18, 2015, 09:42:24 AM
Just a little compilation-taken over the last few months
http://www.youtube.com/watch?v=wtqKU8_GqQU (http://www.youtube.com/watch?v=wtqKU8_GqQU)


and a little squat from the new gym today (LA Fitness)  it was definitely much better than that other shithole.
585
http://www.youtube.com/watch?v=lXLkoIRMu-c (http://www.youtube.com/watch?v=lXLkoIRMu-c)

They have shorter bar here also, however, because they are thinner and shorter and the majority of the bar weight is held in the bar end, the bar flexes like crazy, so that'll take some getting used to (at least the bars weigh 45lbs).
Title: Re: The Road to 405
Post by: Get-n-fit on September 10, 2015, 02:24:49 PM
just a little double
Strict OHP-245x2
http://www.youtube.com/watch?v=RqoEHM_lKv0 (http://www.youtube.com/watch?v=RqoEHM_lKv0)
Title: Re: The Road to 405
Post by: piperdown on September 10, 2015, 02:44:38 PM
Hmmm, you vaguely look familiar.......  :P






Glad you're back at it and have someplace to lift!
Title: Re: The Road to 405
Post by: Get-n-fit on September 15, 2015, 03:17:39 PM
Hmmm, you vaguely look familiar.......  :P


Glad you're back at it and have someplace to lift!


Hehe

Squats:
SBD sleeves only:
315x5
sleeves and belt:
405x3
465x2
495x1

wraps and belt (wrapped Chris Duffin style)
495x2
565x2
600x1
http://www.youtube.com/watch?v=QhirKruWL1c (http://www.youtube.com/watch?v=QhirKruWL1c)

I don't like how my knees shot forward at the bottom and would like better depth.  I like the new style of wrapping so I think I should be able to fix that pretty quickly.





Title: Re: The Road to 405
Post by: sakustoms on September 16, 2015, 09:59:01 AM
You are still a beast Brad. Good to see you back tearing shit up.
Title: Re: The Road to 405
Post by: Get-n-fit on September 16, 2015, 10:28:56 AM
You are still a beast Brad. Good to see you back tearing shit up.
Thanks Eric, I'm trying,  I'd like to get on a Bike ride, but for some reason it's difficult to get a hold of anything right now, I guess bc it's peak comp season so all the competitors are taking everything.
Title: Re: The Road to 405
Post by: sakustoms on September 16, 2015, 11:59:20 AM
You are still a beast Brad. Good to see you back tearing shit up.
Thanks Eric, I'm trying,  I'd like to get on a Bike ride, but for some reason it's difficult to get a hold of anything right now, I guess bc it's peak comp season so all the competitors are taking everything.

I would be afraid my heart would explode. lol

Seriously though, I have an enlarged left ventricle and don't need to place more stress on it.
Title: Re: The Road to 405
Post by: Get-n-fit on September 16, 2015, 02:02:37 PM
You are still a beast Brad. Good to see you back tearing shit up.
Thanks Eric, I'm trying,  I'd like to get on a Bike ride, but for some reason it's difficult to get a hold of anything right now, I guess bc it's peak comp season so all the competitors are taking everything.

I would be afraid my heart would explode. lol

Seriously though, I have an enlarged left ventricle and don't need to place more stress on it.

Oh yeah, I'd definitely stay away from it if I had any heart issues.  I run a fairly mild cycle and don't stack it with anything and that tends to keep the sides to a minimum...actually so far to 0.
Title: Re: The Road to 405
Post by: sakustoms on September 16, 2015, 02:40:23 PM
You are still a beast Brad. Good to see you back tearing shit up.
Thanks Eric, I'm trying,  I'd like to get on a Bike ride, but for some reason it's difficult to get a hold of anything right now, I guess bc it's peak comp season so all the competitors are taking everything.

I would be afraid my heart would explode. lol

Seriously though, I have an enlarged left ventricle and don't need to place more stress on it.

Oh yeah, I'd definitely stay away from it if I had any heart issues.  I run a fairly mild cycle and don't stack it with anything and that tends to keep the sides to a minimum...actually so far to 0.

If you're gonna do it that sounds like a smart way to approach it.
Title: Re: The Road to 405
Post by: Get-n-fit on September 28, 2015, 04:21:24 PM
Chest day
Flat BB:
315x5
335x5
345x3
365x1

Slingshot work:
365x7
405x2
315x14

Incline DB's:( can't remember the last time I did DB work for chest)
90x10
105x8
125x5

Some sort of plate loaded hammer strength press:
180x24
270x10
180x20


Seated cable flys: (standing fly stations filled)
50x20
50x20
50x20

that's it, decent press day, I was really low on energy, did a lot of laborious work this morning and missed my normal first lunch at 10#0, shoveled it down my throat at 12 and flew to the gym. 
Title: Re: The Road to 405
Post by: James500 on September 28, 2015, 04:47:24 PM
Strong Pressing
Title: Re: The Road to 405
Post by: Get-n-fit on September 28, 2015, 05:27:13 PM
Thanks James!
Title: Re: The Road to 405
Post by: piperdown on September 29, 2015, 06:57:18 AM
Chest day
Flat BB:
315x5
335x5
345x3
365x1

Slingshot work:
365x7
405x2
315x14

Incline DB's:( can't remember the last time I did DB work for chest)
90x10
105x8
125x5

Some sort of plate loaded hammer strength press:
180x24
270x10
180x20


Seated cable flys: (standing fly stations filled)
50x20
50x20
50x20

that's it, decent press day, I was really low on energy, did a lot of laborious work this morning and missed my normal first lunch at 10#0, shoveled it down my throat at 12 and flew to the gym.

What are you a hobbit or something?
Title: Re: The Road to 405
Post by: Get-n-fit on September 29, 2015, 07:55:20 AM
What are you a hobbit or something?
yup, missed first lunchies (out of 3, lol)...I'll be adding a second breakfast in a couple weeks.  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on September 29, 2015, 02:18:40 PM
squat day:
sleeves only:
315x5
Belt and sleeves
405x3
465x2
wraps and belt:
495x2
545x1...
http://www.youtube.com/watch?v=9dCXPZ_FgIM (http://www.youtube.com/watch?v=9dCXPZ_FgIM)
Box squats:
545x10
After the 10th rep I dropped back down and tossed the whole thing off my back onto the safeties...well, it slid down my back.  I'm glad they have power racks at this gym, but the bars SUCK!! They are not wide so the plates are right next to the rack and when you walk out the plates slam into the rack which causes balance issues, and with 545 on your back that's the last thing you want, so I end up taking forever to walk out, wasting a shit ton of energy.  I knew at rep 9 I wasn't going to be able to rack it, so I pushed for rep 10, once I got it I sat down and let the weight go. 



Title: Re: The Road to 405
Post by: piperdown on September 29, 2015, 04:26:51 PM
Our bars are the same as what you're describing. Have to be real careful not to bang the plates against the side of the rack or it will be a bad day.......
Title: Re: The Road to 405
Post by: Get-n-fit on September 29, 2015, 04:36:28 PM
Our bars are the same as what you're describing. Have to be real careful not to bang the plates against the side of the rack or it will be a bad day.......

Yeah, they suck.  You can see at the bottom how close the plates are to touching the cross bars.  I'm not terribly worried about that, just the walk out if the pain in the ass. I've nailed the rack  few times and then bounce back and fourth in the rack.
Title: Re: The Road to 405
Post by: Get-n-fit on October 07, 2015, 10:50:34 AM
(http://www.decalguy.com/prod_images_large/523.jpg)

Be Back in 2 weeks mf'ers!!!
Title: Re: The Road to 405
Post by: sakustoms on October 07, 2015, 01:00:28 PM
(http://morningmoss.com/wp-content/uploads/2014/11/hm2.png)

(https://i.embed.ly/1/display/resize?key=1e6a1a1efdb011df84894040444cdc60&url=http%3A%2F%2Fpbs.twimg.com%2Fmedia%2FBVwdj7yCQAEzXuX.jpg)
Title: Re: The Road to 405
Post by: Get-n-fit on October 07, 2015, 01:58:29 PM
lmao

Title: Re: The Road to 405
Post by: Get-n-fit on October 22, 2015, 08:25:06 AM
I'm back!  first day in the gym yesterday after 2 weeks!!  That's the longest break I've taken in years.  Hit chest, was able to put up 365 on flat and 315 for a couple reps on incline. Surprisingly I'm not sore today. Onward and upward
Title: Re: The Road to 405
Post by: piperdown on October 22, 2015, 10:08:14 AM
I'm back!  first day in the gym yesterday after 2 weeks!!  That's the longest break I've taken in years.  Hit chest, was able to put up 365 on flat and 315 for a couple reps on incline. Surprisingly I'm not sore today. Onward and upward

Welcome back!

So....how'd you do hunting?
Title: Re: The Road to 405
Post by: Get-n-fit on October 22, 2015, 11:54:01 AM
I'm back!  first day in the gym yesterday after 2 weeks!!  That's the longest break I've taken in years.  Hit chest, was able to put up 365 on flat and 315 for a couple reps on incline. Surprisingly I'm not sore today. Onward and upward

Welcome back!

So....how'd you do hunting?

I saw several buck the first 2 days however, they never came close enough for a shot (traditional bow).  Had an opportunity on a doe later on but she got spooked and the rest of the time was a bust.  It was good to hang out with my dad and enjoy his farm though.
Title: Re: The Road to 405
Post by: piperdown on October 22, 2015, 12:02:52 PM
I'm back!  first day in the gym yesterday after 2 weeks!!  That's the longest break I've taken in years.  Hit chest, was able to put up 365 on flat and 315 for a couple reps on incline. Surprisingly I'm not sore today. Onward and upward

Welcome back!

So....how'd you do hunting?

I saw several buck the first 2 days however, they never came close enough for a shot (traditional bow).  Had an opportunity on a doe later on but she got spooked and the rest of the time was a bust.  It was good to hang out with my dad and enjoy his farm though.

While it's always fun getting something, I completely understand the sentiment! Love just being out hunting and hanging with the guys/family.
Title: Re: The Road to 405
Post by: Get-n-fit on October 22, 2015, 02:19:58 PM

While it's always fun getting something, I completely understand the sentiment! Love just being out hunting and hanging with the guys/family.
Exactly,  since I already have the tags, I'll probably head back in December for gun season to fill my limits, although I would have preferred taking a buck and doe in archery season, gun season is basically a gimmie.
Title: Re: The Road to 405
Post by: BLK00TJ on October 22, 2015, 05:13:18 PM
Welcome back!
Title: Re: The Road to 405
Post by: Get-n-fit on October 22, 2015, 05:21:51 PM
Welcome back!
Thanks man!
Title: Re: The Road to 405
Post by: XavierNusum on October 23, 2015, 08:50:53 AM
Welcome back!
Title: Re: The Road to 405
Post by: Get-n-fit on October 23, 2015, 10:34:06 AM
Welcome back!
Thanks!
Title: Re: The Road to 405
Post by: Get-n-fit on November 09, 2015, 03:02:21 PM
haven't updated for a while, may as well.

Left shoulder started acting up last week so I took it easy today  ;)

Flat BB:
315x5
315x5
325x5
330x5
335x4

Incline BB:
225x10
275x6
315x3

Cable flys: (these weights are way off...I don't know what they truly are, I just know they are much heavier than they are marked)
25x12/15x24
35x10/20x20
42.5x8/25x16

sven presses....lots, lol
Title: Re: The Road to 405
Post by: piperdown on November 09, 2015, 03:19:39 PM
About time slacker  ;D
Title: Re: The Road to 405
Post by: XavierNusum on November 09, 2015, 03:43:41 PM
Can't wait until I can take it easy with 335!
Title: Re: The Road to 405
Post by: sakustoms on November 10, 2015, 07:05:33 AM
Can't wait until I can take it easy with 335!

That sad feeling when he's warming up with 40lbs more than my best.  :o

Still as strong as a bull Brad.
Title: Re: The Road to 405
Post by: Get-n-fit on November 10, 2015, 08:15:22 AM
Can't wait until I can take it easy with 335!
Can't wait until I can take it easy with 335!

That sad feeling when he's warming up with 40lbs more than my best.  :o

Still as strong as a bull Brad.

Thanks guys, although I haven't been updating here regularly I'm still hitting it hard every day.  Been focusing a lot on form, especially on my squat technique on legs days. So I'm not hitting many PR's just trying to bury 600 clean.  In the next few week's I'll start pushing my bench harder and hope to start repping 4 hundo, but that also depends on my left shoulder and right elbow, they've both been acting up lately.
Title: Re: The Road to 405
Post by: Get-n-fit on November 11, 2015, 02:26:09 PM
Shoulder day- didn't do many exercises, skipped front laterals bc of my elbow. It's just starting to feel better so I didn't want to irritate it.
Strict standing OHP-
135x10
135x10
185x5
185x5
205x6
225x6
235x3
225x3
little partner competition for max reps
135x28 (partner got 30 reps, but he's a half repping SOB, I let it pass since he's an old fart, lmao  ;D)

Also did some machine reverse flys and face pulls
Title: Re: The Road to 405
Post by: BLK00TJ on November 11, 2015, 02:54:54 PM
Nice OHPs!
Title: Re: The Road to 405
Post by: XavierNusum on November 11, 2015, 06:18:01 PM
That's some serious press work!!  WOW!

I'm gonna get there!!!
Title: Re: The Road to 405
Post by: Get-n-fit on November 18, 2015, 02:05:14 PM
Shoulders-this one hurt so good
started with some bent over single arm rear delt cable flys...weight not worth mentioning. My blood was boiling bc some jack ass and his wife were in the fucking power rack doing FUCKING WRIST CURLS!!!! :flame: :flame: :flame: :flame: :flame: :flame: :flame: :flame:


Strict OHP-
135x10
135x10
w/ bands (no idea what the strength is, but quickly goes from light weight to holy shit that's heavy)
135x3
135x5
185x3
185x3
that's enough bands..back to regular OHP
185x5...so much easier without bands, lol
205x5
225x6
225x5
getting tired, lol
Push press:
245x5
265x3 (PR)


bent over rear delt DB flys:
40x10
45x10
50x10

Standing reverse cable flys:
10 (not really 10lbs..feels much heavier) x20
10x20
10x20

and my shoulers were officially on fire, seriously, it was painful in the locker room for a good 15 minutes. 

Title: Re: The Road to 405
Post by: BLK00TJ on November 18, 2015, 06:25:06 PM
Damn strong OHPs GnF!
Title: Re: The Road to 405
Post by: Get-n-fit on November 19, 2015, 02:13:43 PM
Sumo DL:
135x10
135x10
225x8
225x8
315x5
315x5
405x3
465x3
495x1

CGBP:
135x20
135x30
135x20

Single arm lat pull down  (plate loaded cantilever machine)-pwo per arm
45x20
90x10
115x10
125x8

let the cardio begin  ;)
Flat bench-slightly narrow grip..not quite cgbp: (only rest while partner is lifting)
135x10
185x10
205x10 (50% est 1RM)
205x10
205x10
205x10
205x10
205x10

More single arm lat pull down:
125x8
125x8

DB pull overs:
65x10
85x10
105x5

Hammer strength rows:plate loaded-pwo
90x20
90x20
90x20
Title: Re: The Road to 405
Post by: piperdown on November 19, 2015, 02:14:58 PM
Shitload of volume on the ol chesticles!  :thumbsup:
Title: Re: The Road to 405
Post by: BLK00TJ on November 19, 2015, 09:46:11 PM
Tri's had to be feeling large after that work.
Title: Re: The Road to 405
Post by: sakustoms on November 20, 2015, 07:03:56 AM
Damn Brad, another awesome workout.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on November 20, 2015, 07:58:13 AM
Thanks Guys!
Ron- my whole upper body was pumped afterwards.  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on November 20, 2015, 02:25:48 PM
Leg day:
front squat:
135x10
135x10
205x8
205x8
315x5
365x1
405x1
http://www.youtube.com/watch?v=c2maejJr_BI (http://www.youtube.com/watch?v=c2maejJr_BI)

Leg press:
360x10
450x10
540x10
630x10
720x10
810x10


Donkey kick machine super set with hamstring curls
5 sets of ???who cares

Leg extensions-
5 sets of 20 reps @ ??doesn't matter

Calf ext on leg press machine
-we have a seated calf machine where the bar sits on your quads, but I hate that dam thing, calf work felt much better on the leg press machine.
Title: Re: The Road to 405
Post by: Get-n-fit on November 23, 2015, 02:23:49 PM
Only getting to lift once this week- mini vaca- so here's a preview of my upcoming program:
Chest day:
Flat BB:
315x3
325x3
335x3
345x3

CGBP:
185x10
205x10
205x10
205x10
205x10
205x10

Single arm lat pull down-plate loaded machine: pwo
90x10
90x10
90x10
135x6
90x10

DB pull overs:
90x10
110x8
125x5

hammer strength plate loaded rows:
180x20
180x20
180x20

Great workout- due to limited time we really have to keep tempo up and keep moving.  My new routine will be similar to this- the main exercise will be high intensity followed by several high volume supplemental exercises.
Title: Re: The Road to 405
Post by: Get-n-fit on November 30, 2015, 02:32:15 PM
Chest: first day of new program..my own...focus on strength, followed by hypertrophy
Flat BB:(post warm up)
315x5
325x3
335x3
345x3
370x1

Bench Block work -2"block-pause press
315x8
315x10

CGBP:
205x10
205x10
205x10

plate loaded tri ext machine-similar to dip movement
last 4-5 reps partner adds resistance by pushing down on plates
180x14
180x10
180x10

Great workout- tri's were on fire


Title: Re: The Road to 405
Post by: Get-n-fit on December 01, 2015, 02:37:38 PM
High intensity squat day: (post warm up)
Sleeves only
315x5
Sleeves and belt
405x3
465x2
495x1
Wraps and belt:
565x1
585x1
600x1

my BW is up to 240lbs...post turkey weekend ;) it's only 5lbs more than normal, but the iron feel much lighter at this BW...plus I've got a nasty head cold, so once I'm feeling better the weight should move even easier.
Title: Re: The Road to 405
Post by: Bando on December 01, 2015, 05:56:49 PM
BW is up to 240lbs, it's only 5lbs more than normal, but the iron feel much lighter at this BW

I know these feels.
Title: Re: The Road to 405
Post by: Get-n-fit on December 02, 2015, 07:57:42 AM
BW is up to 240lbs, it's only 5lbs more than normal, but the iron feel much lighter at this BW

I know these feels.
Still natty for now, so I'd like to drop my BF% a little before I run my cycle, probably start in 2 weeks.
Title: Re: The Road to 405
Post by: sakustoms on December 02, 2015, 12:40:46 PM
Nasty head cold - still going in AND squatting 600. Good deal man.
Title: Re: The Road to 405
Post by: Get-n-fit on December 02, 2015, 02:08:19 PM
Nasty head cold - still going in AND squatting 600. Good deal man.
Thanks! Feeling a little better today

Shoulders:
Strict standing OHP:
135x10
135x10
185x5
205x5
225x5
235x3
Push press:
245x5
265x2

Font alternating DB raises:
50x8
55x8
60x8
65x5
70x3

Reverse rear delt cable flys:
10x20
15x20
20x20
25x10
30x6

Face pulls
50x16
80x16
105x16

Title: Re: The Road to 405
Post by: Get-n-fit on December 03, 2015, 02:17:13 PM
High Volume chest:
Flat BB (slightly narrower grip than normal, pinkies on rings)
185x10
205x10
225x10
245x10
275x10
300x10
that's it for chest this week

Back:
Single arm pull down on hammer strength plate loaded machine-weight per arm:
90x10
90x10
115x10
125x10
140x8

BOR- underhand grip:
135x10
135x10
185x10
185x10

plate loaded rows:
180x20
190x20
200x20

Pulldowns:
140x8
140x8
140x8
Title: Re: The Road to 405
Post by: piperdown on December 03, 2015, 02:18:34 PM
yep, ^^^^ that's volume alright... nice.
Title: Re: The Road to 405
Post by: XavierNusum on December 04, 2015, 11:49:50 AM
Repping my 1RM, love it!
Title: Re: The Road to 405
Post by: Get-n-fit on December 04, 2015, 02:13:13 PM
Thanks Eric and Xavier!

High volume leg day:
From squats:
135x10
135x10
225x5
225x5
315x3
365x2
405x1.5 (the first rep was easy and I thought I had a triple for sure, but on the ascension of the 2nd rep I teetered forward ever so slightly that the weight slipped right off.)
http://www.youtube.com/watch?v=CfClsJsRPBU (http://www.youtube.com/watch?v=CfClsJsRPBU)

Hack squats (feet together)
180x10
180x10
270x10
270x10
360x10
Leg press (superset with calf extentions on the leg press between sets...same weight as leg press just for 20 reps)
360x10
460x10
540x10

lying leg curls:
80x10
110x10
140x10

single leg ext:
60x10
80x10
90x10


Good day...good week...and I'm out until the 15th y'all


Title: Re: The Road to 405
Post by: Get-n-fit on December 04, 2015, 02:15:34 PM
(https://img1.etsystatic.com/040/1/7660557/il_340x270.628814631_hlco.jpg)
Title: Re: The Road to 405
Post by: sakustoms on December 04, 2015, 02:33:54 PM
(https://img1.etsystatic.com/040/1/7660557/il_340x270.628814631_hlco.jpg)

I would like to put my order in for deer jerky and roast now please. Mkay thanks

Good luck and happy hunting.
Title: Re: The Road to 405
Post by: Get-n-fit on December 04, 2015, 02:52:59 PM
^^^lol,  I'm just hoping my luck is better this trip.  I'm going back up to my dad's property and have access to other property, but no one has had any luck in that area the past few weeks.  My dad got a buck about 2 weeks ago, but hasn't seen a thing since then.
Title: Re: The Road to 405
Post by: sakustoms on December 04, 2015, 04:24:29 PM
Is that in PA?
Title: Re: The Road to 405
Post by: Get-n-fit on December 04, 2015, 04:48:42 PM
Is that in PA?
Yup, up in Eldred
Title: Re: The Road to 405
Post by: sakustoms on December 04, 2015, 05:04:38 PM
Ah. That's about 4.5 hrs from me.
Title: Re: The Road to 405
Post by: Get-n-fit on December 04, 2015, 07:46:22 PM
It's far from everything!
Title: Re: The Road to 405
Post by: sakustoms on December 05, 2015, 07:04:33 PM
It's far from everything!

Guess that's good though when you're shooting at things. Lol

What do you hunt with?
Title: Re: The Road to 405
Post by: Get-n-fit on December 09, 2015, 08:09:17 PM
I'm using a 7mm rifle, 308 and 12 gauge shot gun with slugs, gun depend on my location and thickness of brush in the area.
Title: Re: The Road to 405
Post by: Get-n-fit on December 15, 2015, 02:13:52 PM
Well, I'm back from another unsuccessful hunt.  For this time of year, the weather was horrible.  There were a few chilly mornings when I first got there (upper 20's) but by the end of the week it was in the 50's and 60's, which is unheard of.  Of course, absolutely no snow so everything was brown which made the deer damn near impossible to see.  My dad and his friends put on a few drives to push the deer toward me but nothing came toward me, I didn't see a single deer.  My dad was able to stir up a few deer and got 2 doe.  My dad spoke to a bunch of his friends and neither they or their families had any luck this year, that's how bad it was.  Well, that's how the cards fall sometimes. 


Back to the grind-leg day:
Squats:
sleeves
315x5
sleeves and belt
405x5
465x2
495x1
wraps and belt:
545x1
545x1
505x3

I was only out a week and my traps are tore up from the knurling, ridiculous.  Other than that, not a bad day.
Title: Re: The Road to 405
Post by: piperdown on December 15, 2015, 02:22:53 PM
Who are you again?  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on December 16, 2015, 02:22:25 PM
Who are you again?  ;D
lol, I know right?!

Chest day:
for shits and giggles we practiced platform calls during flat bench for each rep- basically paused reps:
315x5
335x3
345x3
365x1

CGBP:
185x10
205x10
225x10
245x10
265x10

cables flys from low to high- 3 sets of 20 reps at some random weight.
Title: Re: The Road to 405
Post by: piperdown on December 16, 2015, 02:35:47 PM
No suffering from being off looks like.
Title: Re: The Road to 405
Post by: Get-n-fit on December 18, 2015, 02:09:41 PM
Leg day:
All racks were busy so I did some leg extensions to warm up
Front Squats:
315x5
365x3
405x1
405x1
415x1 (PR)

Hack Squats(feet together):
180x5
270x5
360x5
450x5

Leg press:
450x10
540x10
630x10

(also worked in calf ext on leg press-3 sets of 20 at 630)

Seated leg curls:
50x16
70x10
90x10
110x5

Decent leg day- quick pic after front squats:
(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20151218_130922.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/20151218_130922.jpg.html)

Title: Re: The Road to 405
Post by: Get-n-fit on December 21, 2015, 02:12:10 PM
Chest day:
Flat BB (warm up included bc I ramped up different to make a big jump at the end)

bar x20
bar x 20
135x10
135x135
225x5
225x5
275x5
315x3
365x2
375x1

Sling shot work:
405x3

Incline BB:
225x10
275x4
335x1

cable work 3 sets of light shit for 20 reps.
Title: Re: The Road to 405
Post by: Get-n-fit on December 22, 2015, 02:17:44 PM
Leg day- no partner, so I got some decent work done
Squats:
sleeves
315x5
sleeves and belt
405x3
465x3
495x2

Wraps and belt
545x2
565x1
these last few sets are one continuous drop, only rest to throw off plate
585x1 immediate drop set
495x2
belt only continue drop-
405x3
315x5
Title: Re: The Road to 405
Post by: Get-n-fit on December 23, 2015, 02:06:42 PM
Shoulder day- solo again
OHP-
135x10
135x10
185x5
205x5
225x3
225x2 (felt heavy today)

Front delt Db raises, single arm:
50x5
55x5
60x5
65x5
70x6

Bent over DB flys:
40x10
50x10
60x10

Hammer strength Iso lateral shoulder press:
180x10
270x8
330x1

CGBP:
135x10
185x10
225x10
275x5

Standing cable reverse flys:
"10"x20
"15"x10
"15"x10

That's it for this week, see y'all next week
Title: Re: The Road to 405
Post by: piperdown on December 23, 2015, 02:32:05 PM
Heavy and volume for shoulder day...Nice!

I can't even imagine lifting a 70 DB for a front delt raise unless I had some serious momentum going on  :o
Title: Re: The Road to 405
Post by: Get-n-fit on December 29, 2015, 04:00:16 PM
Leg Day:
Front squats:
315x5
405x1
455x1
http://www.youtube.com/watch?v=ksnU348X0Mk (http://www.youtube.com/watch?v=ksnU348X0Mk)

405x1
315x3

On the last 2 sets I had plenty more in the tank but kept having a problem with the bar rolling forward.

Hack squats:
180x5
270x5
360x5
450x5

lying leg curls:
110x10
125x10
14x8
155x8
200x5

That's it for today- ran out of time, partner was back and it was tough to keep him focused. During FS there was a young girl a few racks down DL'ing and she was attempting a PR for 315 and for some reason he felt he had to go over and help her, I could tell by the look on her face she didn't want his help, lol.  She failed several attempts, however was able to pull 305 which was dam impressive.  She may have weight 140 at the most.  I spoke to her for a minute about competing, she never has and I recommended she really should bc she'd do pretty well.
Title: Re: The Road to 405
Post by: Get-n-fit on December 30, 2015, 02:21:56 PM
Last workout of the year, a mix of various things, a couple shoulder exercises I went for PR's-go heavy or go home
Seated DB presses (probably been a year since I've done these)
50x16
50x10
80x8
100x8
115x5
125x3 (never even tried 125's before)

Front DB raises...single arm:
50x5
60x5
65x5
75x5-pr weight

CGBP (I like these on shoulder day bc my tri's are pretty exhausted by this point)
135x10
185x10
205x10
225x10
245x10

Bent over DB flys:
50x10
60x10
70x10

that was it...wanted to do a few more exercisers, but some old buddies showed up so we discussed a competition in April.
Title: Re: The Road to 405
Post by: Get-n-fit on January 05, 2016, 02:18:41 PM
Chest yesterday was horrible, my left shoulder was acting up bad, felt like it was going to dislocate at 315


Today-squats:
I'm running Gillinghams raw bench program and using it for squats based on a max of 600 (my max is a little heavier, but...)
warm up (took forever)
working sets:
90%-540x1
80%-480x3x5

For warm up I started with front squats to try to get more quad activation and see how that worked out and did that up to 315 and then switched to back squats...eh
Title: Re: The Road to 405
Post by: Get-n-fit on January 06, 2016, 02:24:48 PM
Still trying to figure out a program to run for the meet, I looked at mad cow and IMHO it's utter garbage for an advanced lifter.  It's basically 4 warm up sets and one working set of 5 reps bc of how low the percentages are.  I like Gillighams bench program and am using it for squats, not sure I can do it for DL though.  Anyways, here's what I did today

370x5x5 (70% 1RM)

and did some other back stuff
Title: Re: The Road to 405
Post by: piperdown on January 06, 2016, 03:28:52 PM
What about Westside programming?
Title: Re: The Road to 405
Post by: Get-n-fit on January 06, 2016, 04:26:02 PM
What about Westside programming?

I looked at it and didn't care for the fact that they don't actually squat, they only do supplemental squats (front, box, reverse bands)  and I think most of the program is made up BS.  The guys out of Westside BB are all roid beasts (nothing wrong with that) I just don't believe they are sharing their true programs.

Also, there is no DL'ing at all in westside..conjugate method. I firmly believe, if you want to get stronger at a lift....you have to do that lift, lol.  I did a lot of research on that program a few months back and just found a ton of things wrong with it.

Good Article:
http://www.powerliftingtowin.com/westside/ (http://www.powerliftingtowin.com/westside/)
Title: Re: The Road to 405
Post by: piperdown on January 06, 2016, 04:35:17 PM
What about Westside programming?
I looked at it and didn't care for the fact that they don't actually squat, they only do supplemental squats (front, box, reverse bands)  and I think most of the program is made up BS.  The guys out of Westside BB are all roid beasts (nothing wrong with that) I just don't believe they are sharing their true programs.

Gotcha.
Smolnov? John's run that a couple times for squats. Know a couple others that did it for bench but I'm not sure one could run it for multiple lifts without completely burning out.
Title: Re: The Road to 405
Post by: Get-n-fit on January 06, 2016, 04:43:03 PM

Gotcha.
Smolnov? John's run that a couple times for squats. Know a couple others that did it for bench but I'm not sure one could run it for multiple lifts without completely burning out.

I kind of like Ed Coans program that he wrote for Philipi, Looks decent.   I tried finding a Smolnov DL program, but didn't have luck, I found the squat program, I like Running squats with the Gilligham set up

I Just found a nice spreadsheet with the Smolnov jr program for all 3 lifts, I'm not sure what the focus is on this particular sheet, so when I get some time I'll have to look over the sheet and try to make heads and tails of it.



Finally looked over the Smolov Jr. spreadsheet...this is definitely focused on Bench...Bench 4x/week.  Squat and DL once, lol.  no thanks
Title: Re: The Road to 405
Post by: Get-n-fit on January 07, 2016, 02:12:58 PM
high volume chest-
Flat BB:
post warm up
250x2x8

CGBP:
185x24
195x20
205x30
225x10..may have worn myself out a little on the last set

Preacher curls: pwo
50x10
70x6
90x4

Plate loaded tri dip simulator: PWO
270x20
360x10
270x20
180x20 (heavy partner resistance on final 5 reps)

wide cable bi curls
3 sets of something x something






Title: Re: The Road to 405
Post by: Get-n-fit on January 08, 2016, 05:04:12 PM
high volume leg day
Squats: just working set according to program
belt and sleeves only
390 (65%)-2x8

Front squats:
sleeves only
225x5
315x3
405x1


Leg press:
450x10
540x10
630x10

Leg ext:
shit ton x shit ton

Leg curls:
3 sets of whatever
Title: Re: The Road to 405
Post by: Get-n-fit on January 11, 2016, 02:10:44 PM
Chest: Gilligan's program
Flat BB:
warm up and then
345x1
315x3x5

Incline BB:
215x5
315x4
335x1
225x15


Hammer Incline: pwo
180x10
230x10
270x8
180x10/90x8 (drop set)

Great workout, good pump, left shoulder felt much better today.

Title: Re: The Road to 405
Post by: Get-n-fit on January 12, 2016, 02:17:54 PM
Squats:
gillingham program-post warm up

555x1
495x5x3

My lumbar was tight as Phuck during warm up, and it didn't get better.  It was a rough workout, but I made it though it.
Title: Re: The Road to 405
Post by: piperdown on January 12, 2016, 03:02:09 PM
Squats:
gillingham program-post warm up

555x1
495x5x3

My lumbar was tight as Phuck during warm up, and it didn't get better.  It was a rough workout, but I made it though it.

You are going to kill it at your first meet!!!
Title: Re: The Road to 405
Post by: Get-n-fit on January 12, 2016, 03:07:29 PM


You are going to kill it at your first meet!!!

Thanks PD!  the 555 was really easy.  The program is set for 12 week, but I'm a good 16 weeks out, so I think I'll follow the first 4 weeks as I am and then reset with a higher max when I'm 13 weeks out.
Title: Re: The Road to 405
Post by: piperdown on January 12, 2016, 03:10:59 PM


You are going to kill it at your first meet!!!

Thanks PD!  the 555 was really easy.  The program is set for 12 week, but I'm a good 16 weeks out, so I think I'll follow the first 4 weeks as I am and then reset with a higher max when I'm 13 weeks out.

Sounds like you have a good plan of attack. Make sure you stick with it and keep healthy! Will be very interested seeing your numbers after the meet.
Title: Re: The Road to 405
Post by: Get-n-fit on January 15, 2016, 02:07:51 PM
Accessory leg day
My lower back is still stupid tight so FS was a pin in the ass
Front squats:
315x4x3
365x4x3

Attempted leg press, but my lumbar was too locked up

Leg extensions-
shit load x shit ton

Lying leg curls:
ditto above bunch of set x bunch of reps.


Title: Re: The Road to 405
Post by: Get-n-fit on January 18, 2016, 02:18:52 PM
Semi heavy chest:
Flat BB
post warm up
355x1
315x5x3

Incline BB:
225x6
315x4
315x2

Some other high volume stuff.

Title: Re: The Road to 405
Post by: piperdown on January 18, 2016, 02:32:44 PM
Semi heavy chest:
Flat BB
post warm up
355x1
315x5x3

Incline BB:
225x6
315x4
315x2

Some other high volume stuff.

Man, I'd love to be doing trips at 315.....

How long does it take you to warm up on bench?
Title: Re: The Road to 405
Post by: Get-n-fit on January 18, 2016, 03:34:21 PM
Semi heavy chest:
Flat BB
post warm up
355x1
315x5x3

Incline BB:
225x6
315x4
315x2

Some other high volume stuff.

Man, I'd love to be doing trips at 315.....

How long does it take you to warm up on bench?

15-20 minutes maybe, and majority of that is my partner and I catching up with weekend activities, lol.
warm up looks like this

Bar-2 sets of 16-20 reps ( I don't really count, the point is just to get blood into my working muscles
135-2 sets of @ 10 reps each
225-2 sets of 5-6
Usually at this point I'd start my working sets, but bc of this program having a heavy single I don't want to jump from 225 up to 355, so I do a quick single at 315, then my heavy single followed by the working sets.
Title: Re: The Road to 405
Post by: piperdown on January 18, 2016, 05:00:45 PM
Semi heavy chest:
Flat BB
post warm up
355x1
315x5x3

Incline BB:
225x6
315x4
315x2

Some other high volume stuff.

Man, I'd love to be doing trips at 315.....

How long does it take you to warm up on bench?

15-20 minutes maybe, and majority of that is my partner and I catching up with weekend activities, lol.
warm up looks like this

Bar-2 sets of 16-20 reps ( I don't really count, the point is just to get blood into my working muscles
135-2 sets of @ 10 reps each
225-2 sets of 5-6
Usually at this point I'd start my working sets, but bc of this program having a heavy single I don't want to jump from 225 up to 355, so I do a quick single at 315, then my heavy single followed by the working sets.

Okay, not too much different from what I do although not going up that high lol.
Title: Re: The Road to 405
Post by: Get-n-fit on January 19, 2016, 02:09:11 PM
Heavy leg day
So after last week's painful lower back experience, I was a little skeptical of today's squats
All sets wrapped with brand new 2.5M kraits- they were stiff as phuck! just how I like it. 
Heavy single
570x1
Working sets
510x3x3
510x6 lol
So it was supposed to be a 5x3 day, however I was really out of time so I busted ass on set 4 and knocked out 6 reps.

Lower back got a little tight afterwards in the locker room, but not bad.  Pretty sure it's from pushing the 6 reps out of that triple set.
Title: Re: The Road to 405
Post by: sakustoms on January 19, 2016, 02:40:48 PM
Big numbers Brad. Nice....

Ever done any foam rolling on your back? I do and it definitely helps mine.
Title: Re: The Road to 405
Post by: Get-n-fit on January 19, 2016, 03:44:27 PM
Big numbers Brad. Nice....

Ever done any foam rolling on your back? I do and it definitely helps mine.

I foam roll once in a while, but once my back tightens up it's too late, just takes some time.
Title: Re: The Road to 405
Post by: sakustoms on January 20, 2016, 06:50:19 AM
Big numbers Brad. Nice....

Ever done any foam rolling on your back? I do and it definitely helps mine.

I foam roll once in a while, but once my back tightens up it's too late, just takes some time.

Maybe try it daily for a while as a sort of preventive measure. :dunno:

I do it first thing out of bed every day.
Title: Re: The Road to 405
Post by: Get-n-fit on January 20, 2016, 02:06:28 PM
Big numbers Brad. Nice....

Ever done any foam rolling on your back? I do and it definitely helps mine.

I foam roll once in a while, but once my back tightens up it's too late, just takes some time.

Maybe try it daily for a while as a sort of preventive measure. :dunno:

I do it first thing out of bed every day.
I'm waay to lazy to do that, lol
Title: Re: The Road to 405
Post by: Get-n-fit on January 20, 2016, 02:09:56 PM
High volume chest:
post warm up
Flat BB
265x8
265x10

OHP
185x6
205x6
225x5
235x4

CGBP
185x10
225x10
275x6
315x4

that's it today, why does it seem like I didn't do much now that I write it down?  :S
Title: Re: The Road to 405
Post by: Bando on January 20, 2016, 02:32:21 PM


that's it today, why does it seem like I didn't do much now that I write it down?  :S

Go back and do some forearms, that will fluff it up a little  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on January 20, 2016, 02:41:41 PM


that's it today, why does it seem like I didn't do much now that I write it down?  :S

Go back and do some forearms, that will fluff it up a little  ;D
I'll save that for tomorrow- forearm day

 ;D
Title: Re: The Road to 405
Post by: piperdown on January 20, 2016, 04:06:07 PM


that's it today, why does it seem like I didn't do much now that I write it down?  :S


Go back and do some forearms, that will fluff it up a little  ;D

I'll save that for tomorrow- forearm day

 ;D


Did someone say forearms?


(http://skinnybulkup.com/wp-content/uploads/Forearms-3.jpg)
Title: Re: The Road to 405
Post by: Get-n-fit on January 21, 2016, 02:24:21 PM
Forearm day:
DL:
135x8
225x5
315x3
405x1
505x1
515xfail

rack pulls:
405x5
495x1

Single arm pull downs: Plate loaded hammer strength (per arm)
90x10
115x8
135x6

cable flys for lats
something x3x20


So I quit my DL program for now.  It's a 10 week program and I've got more than 10 weeks to my meet.  I think part of the lower back pain was from jumping into a program to quickly since I've only been doing DL's once a month prior to this.  So I'm going to get into DL's a little slower and ease my back into them.
Title: Re: The Road to 405
Post by: piperdown on January 21, 2016, 03:12:16 PM
Ugh, no wonder your lower back ain't liking it!
Can't imagine going from deadz once a month to a peaking program on them  :o
Title: Re: The Road to 405
Post by: Get-n-fit on January 21, 2016, 03:20:39 PM
Ugh, no wonder your lower back ain't liking it!
Can't imagine going from deadz once a month to a peaking program on them  :o
yeah, it was stupid on my part.  Hopefully,if I ease into it, my back will be able to handle it. 
I'm meeting with an established power lifter in the next week or 2 and have him nit pick my DL, it really pisses me off how out of balance it is in comparison to my squats.  Most people with my squat numbers are pulling over 700 and I'm barely getting past 500.  So, we shall see if there is something he see's that I can tweak to get a better pull
Title: Re: The Road to 405
Post by: Bando on January 21, 2016, 03:21:12 PM

So I quit my DL program for now.  It's a 10 week program and I've got more than 10 weeks to my meet.  I think part of the lower back pain was from jumping into a program to quickly since I've only been doing DL's once a month prior to this.  So I'm going to get into DL's a little slower and ease my back into them.

I hadn't done them since February, thankfully my program only schedules them 1X a week.
Title: Re: The Road to 405
Post by: Get-n-fit on January 22, 2016, 02:20:58 PM
Squats:
post warm up
405x2x8 (Sleeves only)
that is PHUCKIN exhausting!!!

Front squats- 135x8
225x0...back tightened up, so I quit before it got worse.

Single Leg extensions:
a lot x a lot
 more stuff

Title: Re: The Road to 405
Post by: piperdown on January 22, 2016, 02:37:15 PM
Squats:
post warm up
405x2x8 (Sleeves only)
that is PHUCKIN exhausting!!!

Front squats- 135x8
225x0...back tightened up, so I quit before it got worse.

Single Leg extensions:
a lot x a lot
 more stuff

It looks exhausting!

Man, your back is ANGRY with you, hope it loosens up.
Title: Re: The Road to 405
Post by: Get-n-fit on January 22, 2016, 02:46:12 PM
Squats:
post warm up
405x2x8 (Sleeves only)
that is PHUCKIN exhausting!!!

Front squats- 135x8
225x0...back tightened up, so I quit before it got worse.

Single Leg extensions:
a lot x a lot
 more stuff

It looks exhausting!

Man, your back is ANGRY with you, hope it loosens up.
Thanks, it's fine now,  usually only takes a few minutes(15-20) to loosen up, but if I put a load on it, it would probably tighten right up again.
Title: Re: The Road to 405
Post by: Get-n-fit on January 25, 2016, 02:18:44 PM
Heavy Chest
Flat BB:
bar x 2 x a lot
135x2 x a lot
225x2x5
315x1
time to work
375x1 (light weight baby)
340x5x3
My chest and front delts were screaming after this...hold on, that's not all folks

Incline BB:
225x5
315x4

Hammer incline: (PWO)
180x10
230x8
250x8
280x6
180x6

My chest and front delts are now officially dead!  that's all I could handle today

Tomorrow we are going way off schedule and meeting up with Daniel Tinajero.  He's a monster lifter and I'm hoping he can give me some good tips and point me in the right direction with competing.


Title: Re: The Road to 405
Post by: Bando on January 25, 2016, 08:44:17 PM
I'm reading more and more about the value of some light flyes after bench to stretch out the delts and make them heal a bit faster. Arnold did this way back when.

GL w/Daniel, always good to meet with someone who knows their stuff.
Title: Re: The Road to 405
Post by: Get-n-fit on January 26, 2016, 07:50:17 AM
Thanks

I normally like to finish chest of with light,  high rep Flys,  just ran or of time.
Title: Re: The Road to 405
Post by: Get-n-fit on January 26, 2016, 03:36:23 PM
Had a great 3 hour workout with Danny.   I learned a better way to wrap and killed my squat with ease.
Squats - with a thicker than normal 60lb bar
150 x 2 x 10
240 x 2 x 5
330 x 3
420 x 2
510 x 1
600 x 1 (this was my only wrapped set, all others were sleeved)
Had plenty left in the tank, but still other lifts to work

DL
245 x 2 x 5
335 x 2
425 x 1
515 x 1
It was nice to pull 515 after last week's fail.   It was a grinder,  but according to Danny, i held my form perfect

Bench. ...just the bar,  focused on set up and leg drive.

Danny started us with an abbreviated seminar for 30 minutes.  He just led a seminar a few weeks ago, so he just went over some of that.   He's off to Finland tomorrow to compete. Had a good workout,  learned some new things. Onwards and upwards.

Just an idea of the guys at the gym yesterday- there was a group of beasts hitting bench and amount them was Mike "Shotgun" Francis- world record DL holder at 805 lbs in Master class- raw total of 1885!
Title: Re: The Road to 405
Post by: Get-n-fit on January 27, 2016, 02:28:41 PM
Accessory Back day- lots of light weight stuff, trying to get a lot of lower chain work done to strengthen it up and get my DL up.
SLDL
135x5x10

Good Mornings (haven't ever really done these, so trying to figure them out and what it's activating)
Bar x 2 x 10
135 x 2 x 8

Cable Rows:
165x10
185x10
225x10
255x8
300x8

Hyper ext:
BW x2 x 10
BW +45lbs x 2 x 10

Hammer Strength single arm pull down:
plate weight per arm
90x10
90x10
115x8
135x8

Double arm pull down (different hammer strength machine) PWO
quick reps- 30 sec rest
110x3x10

Plate loaded row machine:
180x10
180x10
180x30
180x25

helluva volume day, surprising with as worn out as my body was this morning.




Title: Re: The Road to 405
Post by: Get-n-fit on January 28, 2016, 02:22:50 PM
Flat bench:
230x8x3 30 sec rest between sets)

OHP:
135x10
135x5
185x5
205x1
225x1
235x1

push/ pres:
245x5

CGBP
135x10
185x8
225x6
275x6
315x2

that's all today folks
Title: Re: The Road to 405
Post by: Get-n-fit on January 29, 2016, 02:14:58 PM
squats:
post warm up
365x3
back locked up...totally phucked!

Leg ext-probably 15 minutes later after trying to get my back to relax
a lot x a lot

Hack squats: pwo
180x10
270x5
360x5
450x5
540x3

that's it, by the time I got to the locker room, my back locked up again. I sat for about 10 minutes before heading to the showeres.  Alternated between freezing cold water on my lower back and hot water to get it to relax.


next week I'm deloading and rethinking DL's, may ditch them entirely and just go to the meet and pull 500 or so. If they have a good bar with decent whip, I'll pull 500 easy.  It's semi depressing though bc my DL is really killing my overall total.
Title: Re: The Road to 405
Post by: Get-n-fit on February 01, 2016, 02:17:08 PM
Chest:
Flat BB
365x1
325x3x5

Incline BB:
225x5
315x3
325x1

Hammer strength-pwo
180x10
270x8
320x8
360x6

Cable flys:
4 set of a lot.


Title: Re: The Road to 405
Post by: Get-n-fit on February 01, 2016, 02:19:01 PM
I'm reading more and more about the value of some light flyes after bench to stretch out the delts and make them heal a bit faster. Arnold did this way back when.

GL w/Daniel, always good to meet with someone who knows their stuff.

So Danny just got back from an APF meet in Finland this weekend, his total was 2502!  That's geared, but still f'n nutz.
Title: Re: The Road to 405
Post by: Bando on February 01, 2016, 02:49:41 PM
squats:
post warm up
365x3
back locked up...totally phucked!

Leg ext-probably 15 minutes later after trying to get my back to relax
a lot x a lot

Hack squats: pwo
180x10
270x5
360x5
450x5
540x3

that's it, by the time I got to the locker room, my back locked up again. I sat for about 10 minutes before heading to the showeres.  Alternated between freezing cold water on my lower back and hot water to get it to relax.


My program has me doing good mornings after crushing my back. You would think that would make it worse, but it stretches it out and feels good once I'm all done.
Title: Re: The Road to 405
Post by: Get-n-fit on February 02, 2016, 02:25:10 PM
Squats:
post warm up:
555x1
495x5x3
Title: Re: The Road to 405
Post by: BLK00TJ on February 02, 2016, 06:33:50 PM
Squats:
post warm up:
555x1
495x5x3

 :eek:
Title: Re: The Road to 405
Post by: Get-n-fit on February 03, 2016, 08:00:34 AM
Squats:
post warm up:
555x1
495x5x3

 :eek:

lol, it's not too impressive when you consider it took an hour and half to get through that.  My back started tightening up right away, fortunately, once I broke 500 it was fine, but I still took my time with the working sets so I didn't irritate my back any more.
Title: Re: The Road to 405
Post by: Get-n-fit on February 03, 2016, 02:14:08 PM
started with chest-quickly stopped
Flat BB:
warmed up to 315 for one rep and left shoulder went straight to shit, my partner wanted to move our second chest day from Thursday to Wednesday, that's just not enough recovery time after hitting it heavy on Monday....so

Cable Pull downs:
5 sets of something

Good mornings:
bar x 2 x 10
135 x 2 x 10
225 x 2 x 6
275 x 6
315 x 6

Rows:
?? 5 sets of something...worked up to the stack (300) x 10
Title: Re: The Road to 405
Post by: Get-n-fit on February 04, 2016, 02:01:47 PM
took it easy today- started with shoulders but my shoulder got pretty messed up yesterday so I switch to arms...light weight, high volume.  Deloading until at least next Wednesday.  Let my CNS rest and then go for it. Now's a horrible time to deload, but I'm on the brink of an injury so it's not an option.
Title: Re: The Road to 405
Post by: piperdown on February 04, 2016, 02:28:13 PM
took it easy today- started with shoulders but my shoulder got pretty messed up yesterday so I switch to arms...light weight, high volume.  Deloading until at least next Wednesday.  Let my CNS rest and then go for it. Now's a horrible time to deload, but I'm on the brink of an injury so it's not an option.

That's the smart move. I know when I start feeling beat up and body parts are sore for days and days I need a deload. Be nice to schedule them when we want to but you can't always control it (grrrr).
Title: Re: The Road to 405
Post by: sakustoms on February 05, 2016, 07:14:44 AM
Probably a good time for a deload. Sounds like you're having issues with your back and shoulders. A little rest time sure won't hurt.

Hope everything heals up quickly.
Title: Re: The Road to 405
Post by: Get-n-fit on February 05, 2016, 07:33:10 AM
Thanks Guys!
Title: Re: The Road to 405
Post by: Get-n-fit on February 05, 2016, 02:07:02 PM
Leg day- everything light weight, lots of reps.
Front Squats
Single leg-leg ext
hack squats- very small ROM- focused on TUT with light weight
lying leg curls


Title: Re: The Road to 405
Post by: Get-n-fit on February 08, 2016, 02:29:22 PM
Chest day
Flat BB: (post warm up)
375x1
335x5x3

Incline:
225x5
315x2

Incline Hammer-pwo
180x10
270x10
360x6

that's it, to much socializing bs, didn't get everything I wanted done.
Title: Re: The Road to 405
Post by: sakustoms on February 08, 2016, 02:39:01 PM
Chest day
Flat BB: (post warm up)
375x1
335x5x3

Incline:
225x5
315x2

Incline Hammer-pwo
180x10
270x10
360x6

that's it, to much socializing bs, didn't get everything I wanted done.


 :jester:

(http://jokideo.com/wp-content/uploads/meme/2014/08/Hardest-part-about-going-the-gym---meme.jpg)
Title: Re: The Road to 405
Post by: Get-n-fit on February 08, 2016, 02:43:42 PM
lmao

It's  my lifting partner chatting it up with other guys.  I had to tell him to shut it, keep jaw day to the weekends or outside of the gym bc we need to get some mf'in work done.
Title: Re: The Road to 405
Post by: sakustoms on February 09, 2016, 06:55:14 AM
lmao

It's  my lifting partner chatting it up with other guys.  I had to tell him to shut it, keep jaw day to the weekends or outside of the gym bc we need to get some mf'in work done.

That sucks. Get him a muzzle.  ;)
Title: Re: The Road to 405
Post by: Get-n-fit on February 09, 2016, 08:05:21 AM
lmao

It's  my lifting partner chatting it up with other guys.  I had to tell him to shut it, keep jaw day to the weekends or outside of the gym bc we need to get some mf'in work done.

That sucks. Get him a muzzle.  ;)

lol, he needs one and al freakin leash.  He refuses to bring a water bottle, so after every set he Is walking across the entire gym to the fountain to get a drink, of course he has to stop and talk to people to and from the fountain. 
Title: Re: The Road to 405
Post by: sakustoms on February 09, 2016, 09:46:17 AM
lmao

It's  my lifting partner chatting it up with other guys.  I had to tell him to shut it, keep jaw day to the weekends or outside of the gym bc we need to get some mf'in work done.

That sucks. Get him a muzzle.  ;)

lol, he needs one and al freakin leash.  He refuses to bring a water bottle, so after every set he Is walking across the entire gym to the fountain to get a drink, of course he has to stop and talk to people to and from the fountain.

I once worked out with a guy like that. I was a complete newb and didn't know better. After every set we'd walk out to the water fountain to get a drink and then come back and sit.  :doh:
Title: Re: The Road to 405
Post by: Get-n-fit on February 09, 2016, 02:20:29 PM
So appearantly I'm deloading still, bc today was a fucking waste of time!

Squats:
sleeves only
315x5
sleeves and belt
405x5
495x3
Working sets:
570x1
510 x3
that's it....2 phucking working sets!!  My partner kept phucking up my wrap and insisted on trying again.  after SEVERAL failed attempts I was out of time, left 510 on the bar and went to the locker room.

Maybe I need to put an ad out for a new lifting partner...a serious partner, not someone there for social time.



Title: Re: The Road to 405
Post by: sakustoms on February 09, 2016, 02:51:37 PM
Sounds like it's definitely time for a new lifting partner.

I'd be ecstatic to hit 1/2 the weight you do so to me this still looks like success.
Title: Re: The Road to 405
Post by: Get-n-fit on February 09, 2016, 02:55:37 PM
Sounds like it's definitely time for a new lifting partner.

I'd be ecstatic to hit 1/2 the weight you do so to me this still looks like success.

Thanks, I was supposed to do a 5x3 at 510, not just one set.  oh well, not sure if I want to try to squat again tomorrow and just do some sets at 510 and call it a loss for the week.  That may irritate my back doing squats for 2 days in a row at that heavy of a weight.


Title: Re: The Road to 405
Post by: piperdown on February 09, 2016, 03:48:51 PM
Sounds like it's definitely time for a new lifting partner.

I'd be ecstatic to hit 1/2 the weight you do so to me this still looks like success.

Thanks, I was supposed to do a 5x3 at 510, not just one set.  oh well, not sure if I want to try to squat again tomorrow and just do some sets at 510 and call it a loss for the week.  That may irritate my back doing squats for 2 days in a row at that heavy of a weight.

Eh, I'd pick something else to work on and leave squats for another day or so. Don't want to make that lower back angry ya know.
Title: Re: The Road to 405
Post by: Get-n-fit on February 09, 2016, 04:34:33 PM
Sounds like it's definitely time for a new lifting partner.

I'd be ecstatic to hit 1/2 the weight you do so to me this still looks like success.

Thanks, I was supposed to do a 5x3 at 510, not just one set.  oh well, not sure if I want to try to squat again tomorrow and just do some sets at 510 and call it a loss for the week.  That may irritate my back doing squats for 2 days in a row at that heavy of a weight.

Eh, I'd pick something else to work on and leave squats for another day or so. Don't want to make that lower back angry ya know.
That's pretty much what I was thinking, espeacially with all the problems it's given me lately.  I'll probably work some heavy back.




Funny story- when I got there there was some guy in the rack on his last set. He was bragging about how he squats everyday and since he started his squat went up 100lbs!  I was like cool....why the phuck are you struggling with 245 for 4 reps?  If you went up 100 lbs, where the hell did you start????  You can tell he had a lot of attitude thinking he was a beast.

Anyways,  I don't know why this has become the newest fad (squat every day)...seriously, how good can 5 mediocre squat sessions be compared to 2 monster sessions?  I don't get it. Fortunately, he was at least squatting about parallel.   Anyways, he got out of the rack, I worked up to 570 and laughed as I dropped past parallel and blasted that shit up like it was nothing.

next week is the high end of my cycle, I may work up and try to max out, I'm thinking I should be good for 630...at least.
Title: Re: The Road to 405
Post by: sakustoms on February 09, 2016, 05:42:15 PM
Squat err' day?!?!?!  Aw hellz naw!!! Ain't gunn do it. Ain't gunn do it.

There is now way I would ever do that. I hate 1 leg day. Lol
Title: Re: The Road to 405
Post by: Get-n-fit on February 10, 2016, 01:59:24 PM
squat guy was in a squat rack again today, when I got  to the power rack he had 265 on the bar, knees wrapped (this kid must weight close to 265) sleeveless shirt with fat hanging everywhere.  I almost finished my entire GM workout before he did his 265, lmao....yeah, that squat every day is really paying off buddy.


Back day:
Wide grip pull downs:
2 light sets (just warming up since all the racks were full)
Good Morning:
135x10
135x10
225x8
225x8
275x6
315x5
315x5
(315 may have been a bit much as it pretty much phucked up my bar for BORs)

Single arm Pull down (plate loaded hammer strength)pwo-per arm
90x10
90x10
115x10
140x6
140x6
90x10 (pause reps)

cable rows:
140x10
190x10
225x5
270x5
300x5
300x3

plate loaded hammer pull down (different machine than previous)
180x10x3

attempted some hypers but my back was getting irritated so I called it a day and hit the sauna for 15 minutes.

This was a fast paced, STFU workout.  Since yesterday was a complete and utter waste of my time, on my favorite day (yup, love leg day) today was hammer to the floor no socializing at all.  This is what I need to get back to.  I left my partner behind several times bc he wanted to socialize with other guys.  That's fine with me if he wants to, but I'm at the gym to bust ass and get work done, not to socialize and I'm not slowing down for him to catch up.  He got the hint pretty quick.  I doubt he'll be able to handle this long bc he's mainly there to socialize (and that's why he hasn't progressed much at all in any lifts)


Title: Re: The Road to 405
Post by: Get-n-fit on February 11, 2016, 02:04:26 PM
Chest
Flat BB
235x8x3
well, left shoulder is still not great.  It got really irritated (anterior shoulder impingement)
rest of workout some light weight shoulder work trying to get my shoulder to feel better.

Title: Re: The Road to 405
Post by: Get-n-fit on February 12, 2016, 02:02:43 PM
Legs: Solo..partner says he's stuck in a meeting, which is bullshit..bc he seems to always be stuck in a meeting on leg days, little bitch. Anyways, just as well with me, means I'm getting lots of work done.

Squats:
post workout
sleeves and a belt
420x2x8
had a little tightness in one part of my back, but I was able to finish.
Leg ext:single leg, weight per leg
a shit ton of reps, started at 50 worked up to 150 and did drops sets of 10 reps each all the way down to 30.

Lying ham curls
just light weight, didn't want to irritate my lumbar
95x16x3





Title: Re: The Road to 405
Post by: Bando on February 12, 2016, 02:15:53 PM
Legs: Solo..partner says he's stuck in a meeting, which is bullshit..bc he seems to always be stuck in a meeting on leg days, little bitch.

LMAO ;D
Title: Re: The Road to 405
Post by: sakustoms on February 12, 2016, 03:08:57 PM
Legs: Solo..partner says he's stuck in a meeting, which is bullshit..bc he seems to always be stuck in a meeting on leg days, little bitch.

LMAO ;D

Yea I hate when I get stuck in a meeting on leg day. ;) lol
Title: Re: The Road to 405
Post by: piperdown on February 12, 2016, 03:52:59 PM
Legs: Solo..partner says he's stuck in a meeting, which is bullshit..bc he seems to always be stuck in a meeting on leg days, little bitch.

LMAO ;D

Yea I hate when I get stuck in a meeting on leg day. ;) lol

Hmmm, sounds familiar  :biggrin:
Title: Re: The Road to 405
Post by: sakustoms on February 12, 2016, 04:46:18 PM
Legs: Solo..partner says he's stuck in a meeting, which is bullshit..bc he seems to always be stuck in a meeting on leg days, little bitch.

LMAO ;D

Yea I hate when I get stuck in a meeting on leg day. ;) lol

Hmmm, sounds familiar  :biggrin:

We should start a support group. :D
Title: Re: The Road to 405
Post by: Get-n-fit on February 15, 2016, 09:16:25 AM
We should start a support group. :D

Yeah, I've got a name for your support group!
 :flame:
Title: Re: The Road to 405
Post by: Get-n-fit on February 15, 2016, 02:12:12 PM
Chest day...boy way it ever, shoulder felt great..PR's ensued!!
Flat BB:
went off routine bc I wanted to get some heavy work done, I did do the one heavy set according to my routine though.
bar-3x a lot
135-3x a lot
225 3 x 5 (if you'll notice there's a lot of extra warm ups  ;))
315x1
heavy set
380x1...PR and it flew down and up with ease!

now let the overload training begin-slingshot work
365x8
405x3
455x1 (HUGE PR with slingshot,  once it hit my chest I only moved it a few inches and dropped it, paused and then drove the shit out of it and it flew up, even my partners jaw dropped)  I was super phsyched!
And now for a little torture..one big drop set
405x5 / 315x6 / 225x12

needless to say, great flat bench day

hit the incline hammer machine
180x10
270x10
360x8
180x10

that's it, hit the showers and I was so pumped putting on deodorant was a challenge, lol..squats tomorrow, planning on going off routine and seeing how far past 6 hundo I can go.
Title: Re: The Road to 405
Post by: FLEX on February 15, 2016, 03:38:45 PM
Very nice.  Congrats.
Title: Re: The Road to 405
Post by: piperdown on February 15, 2016, 04:05:51 PM
Hell Yeah! Sweet bench PR!!  :rocker:
Title: Re: The Road to 405
Post by: Get-n-fit on February 16, 2016, 02:23:57 PM
Squaturday

hmm..where to start
sleeves
315x5
315x3
315x3
Belt and sleeves
405x1
495x1
Belt and wraps
585x1
635x1 (PR-without box)
635x1
vid is second attempt
http://www.youtube.com/watch?v=rli3hYlyYRI (http://www.youtube.com/watch?v=rli3hYlyYRI)

Good day, 635 was a little high, but I'm happy with it for now, I'm still over 13 weeks out from my meet, so I'll have more weight on the bar by then and get it deeper
Title: Re: The Road to 405
Post by: Bando on February 16, 2016, 02:34:19 PM
Video is private :-X
Title: Re: The Road to 405
Post by: Get-n-fit on February 16, 2016, 02:35:47 PM
Video is private :-X
d'oh, should work now
Title: Re: The Road to 405
Post by: piperdown on February 16, 2016, 05:12:55 PM
Holy Moly!!  :o

Serious squat is serious squat!!!

Damn fine job!!!!!
Title: Re: The Road to 405
Post by: Get-n-fit on February 16, 2016, 05:13:19 PM
Holy Moly!!  :o

Serious squat is serious squat!!!

Damn fine job!!!!!

Thanks!
Title: Re: The Road to 405
Post by: Get-n-fit on February 17, 2016, 02:21:08 PM
Back day (lots of accessory work)
Good Mornings:
(high volume)
135x10
135x10
185x10
185x10
185x10

Cable wide neutral grip pull down:
140x10
190x10
220x5
250x5
265x5
295x6

Hammer strength plate loaded angle pull down (pwo)
180x10
180x10
270x5
360x6
450x4

Single arm Hammer strength plate loaded angle pull down (different machine than above)
90x10
90x10
135x8
90x10

Hammer strength plate loaded row (lo-hi movement) (pwo)
180x3x20

reverse cable lat flys:
15?(not labeled right)x3x16

Rope curls
3 sets of something

For shits and giggles
Snatch grip DL's -( I've seen other guys post about these, thought it was something like a hook grip, but it's not...It's basically a super wide Deadlift)
135x2x5
225x3 (test)
225x3x5 - not pushing it with these, mainly testing their effects on my back
Snatch grip-  to summarize them, it's hard to even call them a DL, this really hits from your mid back up to your traps, I felt nothing at all in my lumbar and I believe that's bc of the starting position.  To begin the lift you have to squat way the phuck down.  I don't know how they will carry over to my DL's, but for a great back work out I absolutely love them.  Here's a quick vid of my first set at 225, like I said, it's only my first time trying these so I wasn't interested in pushing hard.
(I took my shoes off for the remaining sets, you can see my toes come up bc my balance was off)

https://www.youtube.com/watch?v=FrS8y3Ym14I (http://www.youtube.com/watch?v=FrS8y3Ym14I)

Title: Re: The Road to 405
Post by: Get-n-fit on February 19, 2016, 02:31:21 PM
high vol leg day
Had a VERY laborious morning so I was already exhausted before I started
Front Squats:
135x10
135x10
225x5
225x5
315x5
405x3
455x1
475x.5  -fail.....got halfway up and tilted ever so slightly and the weight literally shot forward, my arms will probably be bruised, I'm disappointed bc I had it,oh well, next time.

Leg ext:
50x20
drop set- alternating single leg, no rest at all (partner moved the pin while I switched legs:
100x10
90x10
80x10
70x10
60x10
50x10
40x10
30x10
20x10
20x10

that's it. Few hours left too work...if I don't pass out from exhaustion.
Title: Re: The Road to 405
Post by: sakustoms on February 19, 2016, 04:29:03 PM
Damn Brad you have been killing it. Great job.

You made that 635 squat look easy.  8)
Title: Re: The Road to 405
Post by: Get-n-fit on February 19, 2016, 04:53:22 PM
Damn Brad you have been killing it. Great job.

You made that 635 squat look easy.  8)
Thanks, my body is seriously exhausted now, looking forward to lots of sleep this weekend.
Title: Re: The Road to 405
Post by: Get-n-fit on February 22, 2016, 02:24:53 PM
Chest day
routine reset, 13 weeks out, time to run my program.
Flat BB
365x1
325x3x5

Incline BB
225x5
315x3
335x1

Incline Hammer Strengh
180x10
270x10
360x8
450x4

that's all folks

Title: Re: The Road to 405
Post by: piperdown on February 22, 2016, 03:45:52 PM
Specific program or one you put together?

Very solid chesticle day!
Title: Re: The Road to 405
Post by: Get-n-fit on February 22, 2016, 04:00:49 PM
Specific program or one you put together?

Very solid chesticle day!

Brad Gillinghams program,  I'm using it for bench and squat, seems to be working pretty well.
Title: Re: The Road to 405
Post by: Get-n-fit on February 23, 2016, 01:52:34 PM
Squats: (moved pretty fast, had time afterward to do more..but unfortunately, no energy,  sweat was literally pouring off me after 30 minutes.

post warm up: belt and sleeves only..no wraps at all!
540x1 (huge raw PR and I hit the hole waaaay below parallel)
working sets:
480x3x5
ok, that wasn't many sets but 15 reps of 480 raw is EXHAUSTING!!



Title: Re: The Road to 405
Post by: piperdown on February 23, 2016, 02:13:47 PM
Specific program or one you put together?

Very solid chesticle day!

Brad Gillinghams program,  I'm using it for bench and squat, seems to be working pretty well.

Haven't heard of that one.
Title: Re: The Road to 405
Post by: piperdown on February 23, 2016, 02:14:23 PM
Squats: (moved pretty fast, had time afterward to do more..but unfortunately, no energy,  sweat was literally pouring off me after 30 minutes.

post warm up: belt and sleeves only..no wraps at all!
540x1 (huge raw PR and I hit the hole waaaay below parallel)
working sets:
480x3x5
ok, that wasn't many sets but 15 reps of 480 raw is EXHAUSTING!!

Way to kill it on squats!
Title: Re: The Road to 405
Post by: Get-n-fit on February 23, 2016, 02:30:59 PM
Specific program or one you put together?

Very solid chesticle day!


Brad Gillinghams program,  I'm using it for bench and squat, seems to be working pretty well.


Haven't heard of that one.


Trev posted an excel of it here:
http://www.iron-sanctuary.com/forums/index.php?topic=2924.0 (http://www.iron-sanctuary.com/forums/index.php?topic=2924.0)
Title: Re: The Road to 405
Post by: piperdown on February 23, 2016, 02:58:29 PM
Specific program or one you put together?

Very solid chesticle day!


Brad Gillinghams program,  I'm using it for bench and squat, seems to be working pretty well.


Haven't heard of that one.


Trev posted an excel of it here:
[url]http://www.iron-sanctuary.com/forums/index.php?topic=2924.0[/url] ([url]http://www.iron-sanctuary.com/forums/index.php?topic=2924.0[/url])


huh, missed that thread.
Title: Re: The Road to 405
Post by: Get-n-fit on February 24, 2016, 03:17:01 PM
back day:
snatch grip DL:
135x10
135x10
225x5
225x5
315x5
365x3

Neutral wide grip pull downs:
140x10
190x10
220x5
250x5
265x5
295x6


Single arm Hammer strength plate loaded angle pull down
90x10
90x10
135x8
135x8

Hammer strength plate loaded row (lo-hi movement) (pwo)
180x3x20

Good Mornings:
135x10
135x10
225x5
225x4

BW hyper ext
3 sets of a lot

Title: Re: The Road to 405
Post by: Get-n-fit on February 25, 2016, 02:23:53 PM
My Shoulders are killing me!
solo day!
OHP: (I had to press in a squat rack....no so safety pins...well no where near where the bar is, so I didn't push myself too hard.
135x10
135x10
185x6
205x5
225x5
225x5
225x5
235x4
235x3

Flat Bench BB (light weight per my routine)
quick warm up then
265x2x8

Bench over DB flys for rear delt:
30x10
35x10
45x10

Face pulls (cable machine so I don't know the weight
??x3x20

I had to use the squat rack for OHP bc some fat tard was doing 1/4 front squats with 85 lbs!!  The idiot was probably 5'10 and a very sloppy 260. Fortunately, he didn't have his stupid ass oxygen restrictor mask on, not only does he look like an absolute moron with it, the noise he makes is highly irritating.

Title: Re: The Road to 405
Post by: piperdown on February 25, 2016, 03:32:25 PM

OHP:  so I didn't push myself too hard.
135x10
135x10
185x6
205x5
225x5
225x5
225x5
235x4
235x3



Whatever  ::) ya strong bastard  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on February 25, 2016, 03:37:49 PM


Whatever  ::) ya strong bastard  ;D

lol, thanks man
Title: Re: The Road to 405
Post by: Get-n-fit on February 26, 2016, 02:34:56 PM
High vol leg day:
squats (post warm up)sleeves only
415x2x8 (light weight baby)

leg ext:
50x10
80x10
drop set (alternating legs, no rest)
100x10
90x10
80x10
70x10
60x10
50x10
40x10
30x10
20x10
20x10

Lying leg curls:
100x10
140x8
170x5
185x5
210x5

that's it, I was actually pretty tired after the squats, lol.



Title: Re: The Road to 405
Post by: piperdown on February 26, 2016, 03:03:15 PM
Jeebus! And you were able to walk out of there?  :o
Title: Re: The Road to 405
Post by: Get-n-fit on February 26, 2016, 03:28:51 PM
Jeebus! And you were able to walk out of there?  :o
My legs felt good.  I was just exhausted, felt kind of funny going into the gym, hope I'm not catching this cold, or whatever it is, that everyone in my office has.

Actually, what hurts is my left Bicep. I think a nerve is irritated in my left shoulder and I'm feeling it in my Bicep, I believe it's a nerve, bc the pain radiates from my shoulder straight down my arm, to my bicep /elbow down to my thumb.  Unfortunately, it like to linger in my bi.

I've had to be real careful squatting lately bc if I don't get the bar set just right on my traps it literally feels like my left shoulder is being pushed out of socket.  That happened Tuesday as I was unracking and I had to immediately set the bar down, give my shoulder a second to relax and then reset the bar.
Title: Re: The Road to 405
Post by: piperdown on February 26, 2016, 11:36:34 PM
Jeebus! And you were able to walk out of there?  :o
My legs felt good.  I was just exhausted, felt kind of funny going into the gym, hope I'm not catching this cold, or whatever it is, that everyone in my office has.

Actually, what hurts is my left Bicep. I think a nerve is irritated in my left shoulder and I'm feeling it in my Bicep, I believe it's a nerve, bc the pain radiates from my shoulder straight down my arm, to my bicep /elbow down to my thumb.  Unfortunately, it like to linger in my bi.

I've had to be real careful squatting lately bc if I don't get the bar set just right on my traps it literally feels like my left shoulder is being pushed out of socket.  That happened Tuesday as I was unracking and I had to immediately set the bar down, give my shoulder a second to relax and then reset the bar.

Sorry to hear that……but got damn, at least I get the feeling you're somewhat human after seeing the weight you toss around "so I didn't push myself too hard".

Seriously, though, take care of that bicep and shoulder. Almost sounds like it's related. Pinched nerve perhaps. First meet coming up and you WANT to be at 100%!
Title: Re: The Road to 405
Post by: Get-n-fit on February 29, 2016, 02:20:14 PM
Chest day:
Flat Bb (post warm up)
375x fail ( I had it and  was slowing down at the top and my jackass partner grabbed the bar and almost wrecked my shoulder)
375x1 (I told him to step the phuck back!)
335x3
335x4
335x4
335x5

Slingshot
365x6-I was pretty worn out, so that was enough overload

for some reason the gym was busy, couldn't get to incline or hammer strength- machine flies:
140x10
180x8
240x8 (machine maxed out)

Incline BB open!
225x10
that's it, my chest and front delts were exploding from the cable fllys, seriously pumped and tight so I was worried about tearing something dropping the bar on incline all the way to my chest.
Title: Re: The Road to 405
Post by: doug.c38 on March 01, 2016, 01:11:57 PM
Crazy strong work in here!
Title: Re: The Road to 405
Post by: Get-n-fit on March 01, 2016, 02:27:10 PM
Crazy strong work in here!

Thanks Doug!

High intensity leg day:
post warm up
belt and wraps:
585x1

working sets all raw (sleeves) and belt
525x5x3

http://www.youtube.com/watch?v=_pqIoKyfX2M (http://www.youtube.com/watch?v=_pqIoKyfX2M)

So that was INCREDIBLY exhausting.  First set was ok, 2nd was rough, 3rd was a bitch, 4th I thought I might pass out.  5th, I hoped I passed out!

Took a long time to recover from that, my whole body is hurting now.
Title: Re: The Road to 405
Post by: doug.c38 on March 02, 2016, 01:34:15 PM
Wow you made that look too easy!
Title: Re: The Road to 405
Post by: Get-n-fit on March 03, 2016, 02:19:07 PM
high vol chest:
245x8x3 (according to program)


DL-sumo
135x10
135x10

speed pulls:
185x5
185x5
225x3
225x3
315x1
315x1
405x1
405x1

regular pull
495x1
505x1 - pulled easy but got stuck on my pants and the top was nasty looking.

Single arm Hammer strength plate loaded  pull down (pwo pps)
90x10
135x8
180x4

Double arm Hammer strength plate loaded angle pull down (pwo)
180x10
270x6
360x5
450x4
360x6/270x8/180x13


 
Title: Re: The Road to 405
Post by: piperdown on March 03, 2016, 02:26:49 PM
Whoa!
Deadz in GnF's journal  :o

Lol, good you rotated them back in. How's the back holding up? Especially after those squats from Tuesday.
Title: Re: The Road to 405
Post by: Bando on March 03, 2016, 02:31:40 PM

regular pull
495x1
505x1 - pulled easy but got stuck on my pants and the top was nasty looking.


could have been worse, could have not been wearing pants  :o
Title: Re: The Road to 405
Post by: Get-n-fit on March 03, 2016, 03:09:20 PM
Whoa!
Deadz in GnF's journal  :o

Lol, good you rotated them back in. How's the back holding up? Especially after those squats from Tuesday.

LOL, you probably won't see them for another month.  My lower back started tightening during warm -up, I hope I'll be able to get through my high vol squats tomorrow.


could have been worse, could have not been wearing pants  :o
hmmm....then it would have been a clean pull, thanks for the idea! ;D
Title: Re: The Road to 405
Post by: Get-n-fit on March 04, 2016, 02:29:04 PM
Aaaannnnd that's the last entry you'll see on DL's until at least June!!

High vol Squats:
post warm up
380x3x3
This was supposed to be 8x3 but my back tightened up so bad that when I unracked for my 4th set I could barely walk it out without extreme pain so I threw the bar back on the rack and quit!!  F'N DL's really screw up my squats so I won't be doing them again.

Single Leg Leg ext
post warm up and a few2 working sets
This is one huge drop set, no break, alternating legs for each set, weight per leg
150x5
130x6
100x10
90x10
80x10
70x10
60x10
50x10
40x10
30x10
20x10
10x10

lying leg curls:
several sets, lots of reps
(I should track this stuff, lol)

Standing calf raises
3 sets of something x20



Title: Re: The Road to 405
Post by: Get-n-fit on March 07, 2016, 02:17:44 PM
Chesticles
Flat BB
post warm up
385x1 (flew up  ;D)-PR
345x5x3 (all paused reps

Incline BB
225x5
315x3
350x1-also flew up...another PR!!

Hammer incline-pwo
180x10
270x6
270x6/180x6/90x10

that's all...2 monster PR's today, shoulder held steady, so that was nice, I thought I wrecked it last night lifting my fat ass dog into the bathtub.
Title: Re: The Road to 405
Post by: piperdown on March 07, 2016, 03:34:29 PM
Sawweeeet!!!
2 prs in one day!!!  :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on March 07, 2016, 03:53:52 PM
Sawweeeet!!!
2 prs in one day!!!  :thumbsup:

yeahhh buddy!!

thanks!
Title: Re: The Road to 405
Post by: BigDaddy on March 07, 2016, 03:57:06 PM
Getting damn close to that 405 man, nice!
Title: Re: The Road to 405
Post by: Get-n-fit on March 07, 2016, 04:04:54 PM
Getting damn close to that 405 man, nice!

It's on my routine in a few short weeks, guess I'll have to shut this journal down then and start a new one....journey to 500??!
Title: Re: The Road to 405
Post by: Get-n-fit on March 08, 2016, 02:19:40 PM
heavy leg
post warm up
605x1
540x3x3
was supposed to be 540x5x3, however a prior powerlifter was working in with my lifting partner and of course he couldn't f'in focus worth a shit to help with my wraps.  I'm considering moving my squats to the weekends to the PL gym by my house and start training my heavy days with them so I can get some real work done, maybe even get through my full routine once.

that's it, that took 1.5 hours....what a fucking waste.
Title: Re: The Road to 405
Post by: piperdown on March 08, 2016, 02:50:03 PM
heavy leg
post warm up
605x1
540x3x3
was supposed to be 540x5x3, however a prior powerlifter was working in with my lifting partner and of course he couldn't f'in focus worth a shit to help with my wraps.  I'm considering moving my squats to the weekends to the PL gym by my house and start training my heavy days with them so I can get some real work done, maybe even get through my full routine once.

that's it, that took 1.5 hours....what a fucking waste.

Man, after the troubles you've been having with the lifting partner I'd just kick him to the curb, cause it sounds like you're just spinning your wheels when he's there.
Title: Re: The Road to 405
Post by: Get-n-fit on March 09, 2016, 02:09:31 PM
Back day
Did some back stuff

lol
Title: Re: The Road to 405
Post by: sakustoms on March 09, 2016, 02:23:46 PM
Great job on those PR's. Sucks about the DL's though. I haven't done them in SO long myself.
Title: Re: The Road to 405
Post by: Get-n-fit on March 09, 2016, 02:31:20 PM
Great job on those PR's. Sucks about the DL's though. I haven't done them in SO long myself.

Thanks man, I absolutely hate DL's now.  After my meet I may cut back on squats and focus more on DL's and try to build them up....maybe, ....it is really dependant on my lower back.
I'm coming to the realization that it's true some people are built to squat and some for DL's and a lot of heavy squatters aren't good pullers.  I may be able to get my DL near 600, but anything beyond that doesn't seem realistic.  My squat on the other hand continues rising with no end in sight.
Title: Re: The Road to 405
Post by: sakustoms on March 10, 2016, 06:45:34 AM
Great job on those PR's. Sucks about the DL's though. I haven't done them in SO long myself.

Thanks man, I absolutely hate DL's now.  After my meet I may cut back on squats and focus more on DL's and try to build them up....maybe, ....it is really dependant on my lower back.
I'm coming to the realization that it's true some people are built to squat and some for DL's and a lot of heavy squatters aren't good pullers.  I may be able to get my DL near 600, but anything beyond that doesn't seem realistic.  My squat on the other hand continues rising with no end in sight.

Yea, I can see how anything beyond a 600 DL wouldn't seem realistic.  :o :jester:

After I really hurt my back last year I have just shy'd away from doing deads. Now I can't seem to motivate myself to start again, and they used to be one of my favorite exercises.
Title: Re: The Road to 405
Post by: Get-n-fit on March 10, 2016, 02:55:35 PM
chest/shoudlers

Flat BB-post warm up
275x2x8- that's all according to the program

OHP:
135x10
135x10
185x6
205x6
225x3 - left shoulder slightly irritated so I quit, don't want to injure it since I have my heaviest chest day coming up before the program cycles down a little.

Did some rear delt work and hammer strength, that's all today.

Title: Re: The Road to 405
Post by: sakustoms on March 10, 2016, 05:06:59 PM
When is the comp? Is it a full comp?
Title: Re: The Road to 405
Post by: Get-n-fit on March 10, 2016, 05:11:21 PM
When is the comp? Is it a full comp?
May 29th, Full power
Title: Re: The Road to 405
Post by: sakustoms on March 11, 2016, 06:56:20 AM
When is the comp? Is it a full comp?
May 29th, Full power

Nice. Good luck. What are your openers?
Title: Re: The Road to 405
Post by: Get-n-fit on March 11, 2016, 07:58:57 AM
When is the comp? Is it a full comp?
May 29th, Full power

Nice. Good luck. What are your openers?

That's really going to depend on the next few weeks of training, but I'm hoping to open with at least
Bench: 385
Squat:650
DL:500

we'll see from there, I'm hoping with 2nd and 3rd attempts to get
Bench:420
Squat: 700
DL:535 ( not much hope with this, really just hoping for the best, maybe adrenaline will help, but I'm not caring much about my DL)
Title: Re: The Road to 405
Post by: sakustoms on March 11, 2016, 10:57:21 AM
When is the comp? Is it a full comp?
May 29th, Full power

Nice. Good luck. What are your openers?

That's really going to depend on the next few weeks of training, but I'm hoping to open with at least
Bench: 385
Squat:650
DL:500

we'll see from there, I'm hoping with 2nd and 3rd attempts to get
Bench:420
Squat: 700
DL:535
( not much hope with this, really just hoping for the best, maybe adrenaline will help, but I'm not caring much about my DL)


 :eek: Damn, those are some serious numbers. Not to mention the 1655 total. Best of luck. Can't wait to see the results.
Title: Re: The Road to 405
Post by: Get-n-fit on March 11, 2016, 02:11:06 PM
Leg day-high volume
Squats post warm up
sleeves only
430x2x8 (when it's only 2 sets it's so much nicer!)

Single leg- leg ext
50x20
85x10
Monster drop set (alternating legs, no rest):
120x10
110x10
100x10
90x10 (10 was pretty optimistic-lowered reps for a few sets)
80x6
70x6
60x6
50x10
40x10
30x10
20x10
20x10

lying leg curls
95x10
125x10
155x8
185x6
205x5

that's it, legs are beat


I don't know wtf I'm doing on squats, but my bicepts are getting irritated, especially my left.  I may be pulling the bar too much or it's sitting on a nerve in my shoulder, whatever it is , it's a very irritating pain. 

Title: Re: The Road to 405
Post by: Get-n-fit on March 14, 2016, 02:18:23 PM
Chesticles
Flat BB: (I'll include my warm ups to give an idea of what I'm doing)
2 sets of bar x 16-20(not really counting, just getting the joints lubed and blood flowing)
135x3x10ish
225x2x5-6
315x1
365x1
program:
395x1 (PR  ;D) (unfortunately that's the heaviest it goes this round, slight drop next week then cycles to 405, another drop then cycle to 415!)
355x5x3 (all paused reps)
Took a long time to get through all that not much time left

Incline BB
225x5
315x1
365x.5? (fail, but got I off my chest and about halfway up before it got stuck...huge PR jump attempt, not bad considering this is after the flat BB work)

that's it today, next week I'm on vacation, but I'll be sure to hit at least my heavy bench and squat days, but that might be it.



Title: Re: The Road to 405
Post by: piperdown on March 14, 2016, 04:55:35 PM
Damn fine PR!
Title: Re: The Road to 405
Post by: Get-n-fit on March 15, 2016, 02:20:01 PM
Damn fine PR!
Thanks, chest and tri's were still pumped this morning



Squats:
so the program called for 620x1 then 555x5x3
this is what happened
sleeves only
135x2x10
225x2x5
315x6
405x3
sleeves and belt
495x1
wraps and belt:
585x1
620x1
went down hill from here, royally phucked up a wrap and pinch the lower part of my quad in the wrong area, couldn't even do a partial bend and had to unwrap, by that time my shoulder pain started kickin in.  So squatting during lunch hours with high numbers is becoming a problem.  It took most of my time up just to get to 620.  I'm going to have to try to figure something else out to be able to squat high numbers and complete my workout.



So I did a LITTLE research on my bicep/shoulder pain when squatting and I think it may be bc I changed my grip recently and started wrapping my thumb around the bar rather than the normal suicide grip I usually use.  The reason I changed is bc I'm building up a callouse on the outside of my thumb from it,  guess I need to change back to the suicide grip and live with the callouse rather than this shoulder/ bicep pain.

Title: Re: The Road to 405
Post by: Bando on March 15, 2016, 03:56:36 PM
Can't you stick a band aid on the callus for your session?

(http://s2.quickmeme.com/img/17/17d018635109bb8212d02d5dd56ea3d2e8464fcafbee45676c60efacb7e598a3.jpg)
Title: Re: The Road to 405
Post by: Get-n-fit on March 15, 2016, 04:20:52 PM
Can't you stick a band aid on the callus for your session?


possibly,  actually I'm not sure it's a callous, it's more like a very rough hard spot of skin.  I used to have the same thing on my middle finger when I was a kid in school, it developed from using a pencil so much. 
Title: Re: The Road to 405
Post by: kimm4 on March 15, 2016, 07:16:38 PM
Can't you stick a band aid on the callus for your session?


possibly,  actually I'm not sure it's a callous, it's more like a very rough hard spot of skin.  I used to have the same thing on my middle finger when I was a kid in school, it developed from using a pencil so much. 

It's called a writer's bump callus.  You can soak for 10 min in warm water and Epsom salt.  Lightly file it with a nail file, an emery board or pumice stone.  The skin is already dead so it shouldn't be painful.  Do it a few weeks and you should be good to go.

Lot a volume in here holy smokes!
Title: Re: The Road to 405
Post by: Get-n-fit on March 16, 2016, 08:00:50 AM


It's called a writer's bump callus.  You can soak for 10 min in warm water and Epsom salt.  Lightly file it with a nail file, an emery board or pumice stone.  The skin is already dead so it shouldn't be painful.  Do it a few weeks and you should be good to go.

Lot a volume in here holy smokes!

ok, cool, it has a legit name.  Thanks Kimm I'll give that a try, thanks for stopping by my little journal.  :D
Title: Re: The Road to 405
Post by: Get-n-fit on March 16, 2016, 02:16:03 PM
back:
BORs:
135x2x10
225x3x8
315x3 (grip gave out)

Single arm hammer strength pull down: PPS/pwo
90x2x10
180x3x10
270x3x8
Here's a little vid of this movement, nothing special, very light weight, I just recorded it to see how my back looks, not bad for my current weight, I can still see muscle.
http://www.youtube.com/watch?v=sn3qwdMTvgw (http://www.youtube.com/watch?v=sn3qwdMTvgw)

Double arm hammer strength pull down:PWO
180x2x10
270x5
360x5
450x5

Cable Rows narrow grip:
140x10
220x8
255x8
285x8
300x10

Fin



Title: Re: The Road to 405
Post by: Bando on March 16, 2016, 04:20:13 PM
I can still see muscle.

I see a chitload of muscle.
Title: Re: The Road to 405
Post by: piperdown on March 16, 2016, 04:42:37 PM
I can still see muscle.

I see a chitload of muscle.

Me too!

Wish we have machines like that where I work out...... :(
Title: Re: The Road to 405
Post by: Get-n-fit on March 17, 2016, 02:27:17 PM
High vol chest
Flat BB
245x8x3


Shoulders:
OHP
135x2x10
185x6
205x6
225x3
235x3

Seated hammer strength shoulder press-plate loaded-pwo
180x10
270x10
360x10
450x4 (lmao- this got stupid heavy fast)

Rear delt reverse cable flys:
10x3x20

that's it today
Title: Re: The Road to 405
Post by: Get-n-fit on March 18, 2016, 02:40:14 PM
high vol legs
squats: sleeves only
385x8x3 (60 second rest between sets)

Changed my hand grip back to suicide, absolutely 0 shoulder pain, I feel stupid for not figuring this out sooner.

Alternating.Single leg leg ext-couple easy sets then one huge drop set (weight per leg, alternating.  only resting to move the pin for each set)
110x10
100x10
90x10
80x10
70x10
60x10
50x10
40x10
30x10
30x10
30x10


lying ham curls:
95x10
125x10
145x10
155x10
170x5
185x5
200x5
200x5
200x5

that's all today..on vacation next week, hoping to get in a gym once or twice, we'll see bc I'll be camping at some springs.


Title: Re: The Road to 405
Post by: piperdown on March 18, 2016, 06:40:38 PM
Odd that the grip makes so much difference in shoulders for you.
But, who's to argue with shoulders...grouchy mean bastards they are!
Title: Re: The Road to 405
Post by: Get-n-fit on March 28, 2016, 02:23:27 PM
Just a quick drive by posting for a journal entry, was on vacation for a week. I worked chest last Monday and that's it and really I should have skipped that bc my body needed the break.  It was a shitty workout, took2 lifts to hit 375 and I didn't make it through my working sets bc my shoulder was so phucked. Today was a different story!  ;)

Flat BB:
tons of warm up sets, several extra's (more than usual)
Heavy single:
385x3!!  ;D was supposed to be a single, however it felt so good I repped it out. (rep PR)
Working sets:
345x5x3 (although it's fairly light, it takes a LONG time to do 5 sets at this weight....all paused reps)

with time almost up:
Incline BB
225x3x15
Just knocked out some high rep incline and called it a day. Had a stupid pump, could barely put on deodorant without my chest cramping.

Left shoulder stayed strong, just gotta bench slow and stay tight and careful. 

 
Title: Re: The Road to 405
Post by: Bando on March 28, 2016, 03:27:07 PM
Had a stupid pump, could barely put on deodorant without my chest cramping.

Need to be stretching with all that craziness!
Title: Re: The Road to 405
Post by: Get-n-fit on March 29, 2016, 02:22:47 PM
Squats
Raw
135x10
135x10
225x5
225x5
315x3
405x3
Belt:
495x1
Belt and wraps:
605x1
working sets:
540x2 (raw)
540x3 (wrapped)
that's it...was supposed to do 5 working sets, but there just isn't enough phucking time to hit all those sets at these high weights in an hour.

here's the 540 double raw
http://www.youtube.com/watch?v=_vXFGih8Cog (http://www.youtube.com/watch?v=_vXFGih8Cog)
Title: Re: The Road to 405
Post by: Get-n-fit on April 01, 2016, 02:31:01 PM
high vol squats
post warm up
385x8x3 (sleeves only)
back tightened the f up, no shoulder problems though.

Single leg ext-weight per leg, monster drop-no rest, except while other leg is working.
110x10
100x10
90x10
80x10
70x10
60x10
50x10
50x10
50x10
50x10
50x10

lying leg curls
95x10
125x6
155x5
185x5
205x5
205x5
205x5


Title: Re: The Road to 405
Post by: Get-n-fit on April 04, 2016, 02:30:43 PM
Chest day
was supposed to be
395x1
355x5x3
turn out to be
395 fail
355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up.  I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week. 
Title: Re: The Road to 405
Post by: piperdown on April 04, 2016, 02:34:02 PM
Chest day
was supposed to be
395x1
355x5x3
turn out to be
395 fail
355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up.  I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

Well that sucks.
Chalk it up to an off day and march on forward next time.
Title: Re: The Road to 405
Post by: Get-n-fit on April 04, 2016, 02:51:24 PM
Chest day
was supposed to be
395x1
355x5x3
turn out to be
395 fail
355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up.  I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

Well that sucks.
Chalk it up to an off day and march on forward next time.
yup, I think I'm going to rework shoulder day, to very lightweight work for now.  Maybe if I ease up on them, that will help, since I'm basically breaking PR's every week.
Title: Re: The Road to 405
Post by: piperdown on April 04, 2016, 02:53:55 PM
Chest day
was supposed to be
395x1
355x5x3
turn out to be
395 fail
355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up.  I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

Well that sucks.
Chalk it up to an off day and march on forward next time.
yup, I think I'm going to rework shoulder day, to very lightweight work for now.  Maybe if I ease up on them, that will help, since I'm basically breaking PR's every week.

Well, that's some crazy, heavy weight you're pushing on shoulders so if they're bothering you, it's the smart move to back off a little. Give the tendons and ligaments a chance to repair.
Title: Re: The Road to 405
Post by: Trev71 on April 04, 2016, 09:07:49 PM
Chest day
was supposed to be
395x1
355x5x3
turn out to be
395 fail
355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up.  I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

 Well, a lot of variables with heavy days....

 Odd the 355 failed though, based on your numbers I would have expected that to have gone up.. maybe bad warmup as you noted, or did you grind the piss out the 395 ?

 Still good numbers.

 Once put 325 on the bar, everything 'hurts'. I can feel it all, shoulders, chest, tris(outside) & biceps..  like I am at my limit or something.. heh. Still manage to get more up, but I feel it.

  Do you have a lot of warmup sets or just a few?

   I added more to mine, pre heavy to me loads and it has helped a bunch. Also adds a boatload of sets to my chest work, but.. 
Title: Re: The Road to 405
Post by: Get-n-fit on April 04, 2016, 09:21:32 PM
I have a lot of WARM up sets,  but my shoulder was really acting up, 365 least at of warm up and that took 2 attempts,  i should have quit there, but went for 395 anyways and that pretty much killED my shoulder.   I've got to baby it now,  I'm scheduled for 405 next week.
Title: Re: The Road to 405
Post by: Get-n-fit on April 05, 2016, 02:36:46 PM
Squaturday
warm up...sleeves only
135x10
135x10
225x5
225x5
315x3
belt and sleeves
405x3
495x1
Belt and wraps:
620x1
555x3x3 (was supposed to be 5x3 but was waayyy over time)

Title: Re: The Road to 405
Post by: piperdown on April 05, 2016, 03:41:11 PM
Always impressed with you guys that can make that large a jump between warm up and working sets.
Title: Re: The Road to 405
Post by: Get-n-fit on April 06, 2016, 02:28:32 PM
Back day
For some reason I miss DL's, even though I hate them with a passion, so instead
Rack pulls-Sumo stance, bar below knees
bar x whatever
135x10
225x5
315x5
405x3 (lumbar tightening up)
495x3
585x2...hmmmmmmm no more lumbar pain
605x1...no pain at all

yeah, that's weird stuff, the heavier I go, the less pain...and then by 600 no pain.

Neutral grip cable pull downs:
145x10
185x8
225x5
265x5
285x5
300x6

Single arm hammer strength plate loaded pull down (PWO pps)
90x10
135x8
180x6

Plate loaded hammer strength rows-pwo
180x20
180x20
230x30



Title: Re: The Road to 405
Post by: piperdown on April 06, 2016, 02:39:25 PM
Strong pulling!

Maybe it just took that amount to warm up the back? And after it was good to go?
Or did you change anything like your stance with the heavier weight?
Title: Re: The Road to 405
Post by: Get-n-fit on April 06, 2016, 03:16:38 PM
Strong pulling!

Maybe it just took that amount to warm up the back? And after it was good to go?
Or did you change anything like your stance with the heavier weight?
No Stance change- sumo as usual
My partner was thinking the same thing about warm up, but when we DL we always do plenty of warm up.  It was weird when the pain disappeared, but I wasn't about to complain.
Title: Re: The Road to 405
Post by: piperdown on April 06, 2016, 03:29:25 PM
Strong pulling!

Maybe it just took that amount to warm up the back? And after it was good to go?
Or did you change anything like your stance with the heavier weight?
No Stance change- sumo as usual
My partner was thinking the same thing about warm up, but when we DL we always do plenty of warm up.  It was weird when the pain disappeared, but I wasn't about to complain.

Well then, glad you had a good day without the back locking up.
Title: Re: The Road to 405
Post by: Get-n-fit on April 06, 2016, 04:35:40 PM
Strong pulling!

Maybe it just took that amount to warm up the back? And after it was good to go?
Or did you change anything like your stance with the heavier weight?
No Stance change- sumo as usual
My partner was thinking the same thing about warm up, but when we DL we always do plenty of warm up.  It was weird when the pain disappeared, but I wasn't about to complain.

Well then, glad you had a good day without the back locking up.

We'll see how it holds up Friday for squats.
Title: Re: The Road to 405
Post by: sakustoms on April 07, 2016, 06:51:53 AM
Glad to hear the back held up for you Brad. Hopefully you'll have a pain free squat day.

What are you doing for the back pain?
Title: Re: The Road to 405
Post by: Get-n-fit on April 07, 2016, 08:04:56 AM
Glad to hear the back held up for you Brad. Hopefully you'll have a pain free squat day.

What are you doing for the back pain?
Rubbing dirt on it and walking it off.


Srs...not much, when I DL it gets extremely tight, but by the time I finish my workout, shower and get back to my office it's loosened up.  I take 1000mg of Ibuprofen then I'm fine. 
Title: Re: The Road to 405
Post by: sakustoms on April 07, 2016, 08:57:52 AM
Glad to hear the back held up for you Brad. Hopefully you'll have a pain free squat day.

What are you doing for the back pain?
Rubbing dirt on it and walking it off.


Srs...not much, when I DL it gets extremely tight, but by the time I finish my workout, shower and get back to my office it's loosened up.  I take 1000mg of Ibuprofen then I'm fine.

So it only bothers you when you DL? If so then I guess there's not much reason to worry about it all the time.
Title: Re: The Road to 405
Post by: Get-n-fit on April 07, 2016, 10:19:41 AM
Glad to hear the back held up for you Brad. Hopefully you'll have a pain free squat day.

What are you doing for the back pain?
Rubbing dirt on it and walking it off.


Srs...not much, when I DL it gets extremely tight, but by the time I finish my workout, shower and get back to my office it's loosened up.  I take 1000mg of Ibuprofen then I'm fine.

So it only bothers you when you DL? If so then I guess there's not much reason to worry about it all the time.
Yup,  that's why I've pretty much cuts DL's out.  I get a little tightness when I do high rep squats, but I have absolutely no issues with heavy squats.
Title: Re: The Road to 405
Post by: Get-n-fit on April 07, 2016, 02:39:38 PM
High volume chest
started with some bent over DB flys, trying something different to see if I can avoid shoulder pain
25x3x20

Flat BB
bar x2x20
135x3x10
225x2x5
295x2x8

rack presses-starting point=arms at 90 degrees
135x2x10
225x2x5
315x3

alternating DB front raises
35x10
45x5
55x5
65x5
65x5

seated reverse machine flys
90x12
105x10
105x10

Flat BB slingshot work
315x20 (I actually missed the right pin when reracking...actually I think I slammed it and the bar bounced out and the right side hit the floor, fortunately someone saw it and helped me pull it up)
315x20

that's all,  shoulder feels great, maybe I'll have to continue starting out chest days with rear delt work.
Title: Re: The Road to 405
Post by: Get-n-fit on April 11, 2016, 02:42:02 PM
Heavy chest
Flat BB (I did some light weight db reverse flys between each set to tighten up my rear delts, seemed to help alleviate/ prevent some shoulder pain.)
barx2x20
135x2x10
225x3x5
315x2x1
365x1
405x1..ish
http://www.youtube.com/watch?v=GXVp144iNwk (http://www.youtube.com/watch?v=GXVp144iNwk)
Title: Re: The Road to 405
Post by: XavierNusum on April 12, 2016, 01:00:58 AM
Always crazy to see someone bench what I squat! wow, hell of a rep!!
Title: Re: The Road to 405
Post by: sakustoms on April 12, 2016, 06:48:03 AM
Great job Brad. Looks like a lot of big guys in that gym. I noticed the one even stopped to watch you. :thumbsup:

Title: Re: The Road to 405
Post by: Get-n-fit on April 12, 2016, 02:23:35 PM
Thanks Guys, I appreciate the props. I'm not counting the lift until it's cleaner and my spotter doesn't have to move the bar.  You can see where he pushed the left side back out.  He says he didn't help me, only moved the bar, but I want it cleaner.


Squats:
sleeves only
135x2x10
225x3x5
315x3
Sleeves & belt
405x3 
495x1

wrapped & belt
585x1
635x1
575x3

That's it for today.  I was supposed to do 5 sets of triples at 575, howevers there's just not enough time during lunch to get through all that. I takes a good 45 minutes just to work up to my 1 high repl.
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2016, 02:38:33 PM
Boulder shoulder day-mixed with high rep chest
Bent over DB rows mixed with bent over DB flyes
25x3x20

Flat BB:
245x8x3

pec deck- reverse rear delt flys:
75x10
95x10
105x10
125x10
165x5

Pec deck-regular chest flys
95x20
145x20
165x16
185x16
220x12
240x3

Alternating DB Front Raise:
35x10
45x10
55x10
65x10

Cable face pulls
4 sets of 20 reps at something light.( I don't recall exactly, lol)

High plate raises (forgot the name, hold the plate with 2 hands and raise it straight above your head)
25x10
45x3x10

that's it...I think. 
Title: Re: The Road to 405
Post by: sakustoms on April 14, 2016, 02:42:22 PM
Looks like a killer workout. Looks like you were repping the whole stack on those pec deck flys. :thumbsup:
Title: Re: The Road to 405
Post by: Get-n-fit on April 14, 2016, 02:51:04 PM
Looks like a killer workout. Looks like you were repping the whole stack on those pec deck flys. :thumbsup:
Yup, that's the whole stack, it didn't feel too heavy, but my shoulder started tweaking so I stopped at 3.
Title: Re: The Road to 405
Post by: XavierNusum on April 15, 2016, 01:24:10 PM
65's on front raises, boss!! Great workout!
Title: Re: The Road to 405
Post by: Get-n-fit on April 15, 2016, 02:02:18 PM
65's on front raises, boss!! Great workout!
Thanks man, I think it's funny when people stop and stare when I'm doing front raises....I'm thinking...lol, it's front raises y'all, but it motivates me to push harder and rep the crap out of them.



High Volume leg day
So I figured I'd adjust todays training schedule and give my back a break and switch out squats for fronts today.  I was supposed to do regular squats (65%) 385x8x3, but did tis instead
Front Squats:
135x10
135x10
225x5
225x5
working sets
315x3
365x3
315x3
315x3
315x3
315x3
315x3
345x3
That was fun and exhausting!

I attempted to do leg ext, but my left hip has really been irritated lately and these don't help, it immediately started hurting after my first set.  Gave hack squats a try, that wasn't any better so I called it a day.  I made it through a ton of front squats so I figured I'm good for today. I really need my hip to heal bc my squat sessions only get heavier from here. Hitting 650 in a few short weeks.
Title: Re: The Road to 405
Post by: XavierNusum on April 15, 2016, 02:04:10 PM
Great session! Hope that hip feels better soon!
Title: Re: The Road to 405 --COMPLETED!!!
Post by: Get-n-fit on April 18, 2016, 02:30:28 PM
I have a huge smile on my face right now! phuckin happy as hell!!
Rear delt fly-cable machine
75x3x10

Flat BB (reverse rear delt fly's between each set 25lbsx16, and 5lb Semi Bent over lateral raise)
barx2x10
135x3x8
225x2x5
315x2x1
365x1
405x1!!! Countable  PR.....absolutely clean and smooth, partner was no where near the bar this time.
335x3x5 (big pause reps)

Incline BB
225x5
315x3
running out of time so

Cable flys:
???light weight 3x20

Since I've been having issues with my left shoulder, I've been hitting rear delts a lot (multiple days per week and between bench sets).....everything light weight and high rep.  It must be working bc my shoulder felt great today.

Title: Re: The Road to 405
Post by: BigDaddy on April 18, 2016, 02:56:45 PM
Nice man, way to come back and nail that 405!

You are going to have to rename your Journal now... :)
Title: Re: The Road to 405
Post by: Get-n-fit on April 18, 2016, 03:04:35 PM
Nice man, way to come back and nail that 405!

You are going to have to rename your Journal now... :)

Thanks!!
Yeah, 405 -> 495!
Title: Re: The Road to 405 --COMPLETED!!!
Post by: Bando on April 18, 2016, 03:15:55 PM
I have a huge smile on my face right now! phuckin happy as hell!!
Rear delt fly-cable machine
75x3x10

Flat BB (reverse rear delt fly's between each set 25lbsx16, and 5lb Semi Bent over lateral raise)
barx2x10
135x3x8
225x2x5
315x2x1
365x1
405x1!!! Countable  PR.....absolutely clean and smooth, partner was no where near the bar this time.
335x3x5 (big pause reps)

Incline BB
225x5
315x3
running out of time so

Cable flys:
???light weight 3x20

Since I've been having issues with my left shoulder, I've been hitting rear delts a lot (multiple days per week and between bench sets).....everything light weight and high rep.  It must be working bc my shoulder felt great today.

Nice! Nice PR progression as well, didn't wear your self out but hit a few heavy singles.
Title: Re: The Road to 405
Post by: XavierNusum on April 18, 2016, 03:29:56 PM
Big congrats brother!!! That's crazy awesome!!
Title: Re: The Road to 405
Post by: Get-n-fit on April 18, 2016, 03:36:04 PM
Big congrats brother!!! That's crazy awesome!!

Thanks boss!

Nice! Nice PR progression as well, didn't wear your self out but hit a few heavy singles.

You've hit it on the dot.  I can't make too big of jumps in weight, but at the same time, didn't want to wear myself out .
Title: Re: The Road to 405
Post by: Get-n-fit on April 19, 2016, 02:26:23 PM
squats
135x2x10
225x2x5
315x3
405x3
495x1
545x1-new raw PR
http://www.youtube.com/watch?v=fGyvD0sFjR8 (http://www.youtube.com/watch?v=fGyvD0sFjR8)

rest are all wrapped:
605x1
525x3x5

Title: Re: The Road to 405
Post by: piperdown on April 19, 2016, 03:24:23 PM
Fricken nice!!!
Great depth and didn't look all that difficult for you!
Title: Re: The Road to 405
Post by: sakustoms on April 20, 2016, 02:25:15 PM
Fricken nice!!!
Great depth and didn't look all that difficult for you!

X2 Didn't look like much effort was needed. :thumbsup:
Title: Re: The Road to 405
Post by: XavierNusum on April 20, 2016, 04:12:36 PM
Well done sir!!!
Title: Re: The Road to 405
Post by: Get-n-fit on April 21, 2016, 02:16:39 PM
Thanks guys!

Chest/shoulders
Rear delts flys (machine)
75x3x10

Flat BB
bar x 2 x 20
135 x 2 x 10
225 x 3 x 6
working sets (was supposed to be 305 x2x8)
315x8
315x12

Alternating front delt raises:
45x10
55x10
65x10
70x10

cable machine single arm tri ext
20x3x20

Plate loaded hammer strength Tricep dip machine
180x16
230x15
230x30

That's all today, ran out of time somewhere, not sure where.  Hard to focus in the gym that I saw my buddy at almost everyday for the past few years.



Title: Re: The Road to 405
Post by: kimm4 on April 21, 2016, 08:25:25 PM
Work is always impressive and I love your vids. :)

Title: Re: The Road to 405
Post by: Get-n-fit on April 21, 2016, 08:58:04 PM
Thanks Kim, i really appreciate it.  Here's a vid from today.  70lb db front raises for 10 reps per arm.   Kind of look like I'm swinging, but a lot of that is the dbs pulling me forward on their way down.
http://youtu.be/IF2EOw4bFqI (http://youtu.be/IF2EOw4bFqI)
Title: Re: The Road to 405
Post by: piperdown on April 22, 2016, 07:01:47 AM
 :o :o :o :o :o

If I tried that I'd have a ROM of 7.5mm........
Title: Re: The Road to 405
Post by: tobymax on April 22, 2016, 09:14:10 AM
Holy crap, 70 lb front raises! 

Lots of heavy stuff going on in here lately.  Congrats on that 405 bench. 
Title: Re: The Road to 405
Post by: sakustoms on April 22, 2016, 09:28:28 AM
That's insane. I'd be lucky to just stand there for any length of time holding those 70's. lol  8)

Title: Re: The Road to 405
Post by: Get-n-fit on April 22, 2016, 02:18:55 PM
Thanks Guys, I get a lot of looks when I front raise those...usually followed by "Will you spot me?" lol

High vol legs:
Squats:
135x2x10
225x2x5
315x2x3
405x3
working sets:
attempted raw..got 2 reps and decided to start again and wrap
475x2 (raw)
475x8 (wrapped)
475x8 (wrapped)

Leg ext:
post quick warm up
Single leg, alternating, only rest is while the other leg is working. My partner is moving the pin to eliminate any rest.
110x10
100x10
90x10
80x10
70x10
60x10
50x10
50x10
50x10
50x10
50x10
50x10


Title: Re: The Road to 405
Post by: XavierNusum on April 22, 2016, 04:31:59 PM
Front raises are sick!!! You can tell it ain't momentum by the slight pause at the top!! Wow
Title: Re: The Road to 405
Post by: Get-n-fit on April 25, 2016, 02:01:13 PM
I dont' know what happened today, off day...retarded sportter, hard to say

Did 3 sets of reverse flys on the pec deck, some bent over reverse flys

Flat Bench BB
barx2x20
135x2x10
225x2x5
315x1
365x1..easy
405....I get under the phucking bar ready to lift and my phuck tard partner decides he's going to chit chat with one of the other guys.
Failed the lift, now my head is out of the game, shoulder is phucked failed 345
Told him something along the lines of "Either come in here to lift, or come to socialize, but if you want to lift with me it can't be both"
Packed my shit and left.

Now my left shoulder is sore, I'm going to have to force a phucking deload and hope I can get it to heal.  I moved 405 easy last week, but I need to get to the point that it moves easy every time, not this hit or miss shit.   
Title: Re: The Road to 405
Post by: Bando on April 25, 2016, 02:20:52 PM
Did you hook him in the gabber?
Title: Re: The Road to 405
Post by: Get-n-fit on April 25, 2016, 04:18:28 PM
Did you hook him in the gabber?
Thought about it.

Guess I could say I did and make a vid about talking about it or I could have sucker punched him.
Title: Re: The Road to 405
Post by: piperdown on April 25, 2016, 04:33:07 PM
Did you hook him in the gabber?
Thought about it.

Guess I could say I did and make a vid about talking about it or I could have sucker punched him.

 :rofl:   :jester:
Title: Re: The Road to 405
Post by: Get-n-fit on April 25, 2016, 04:38:00 PM
Did you hook him in the gabber?
Thought about it.

Guess I could say I did and make a vid about talking about it or I could have sucker punched him.

 :rofl:   :jester:

Instead I did some Tai Chi
Title: Re: The Road to 405
Post by: XavierNusum on April 25, 2016, 05:08:26 PM
That sucks. All you asked for is someone to keep their head in the game for 1 flippin minute. Sorry bruh, shake it off.
Title: Re: The Road to 405
Post by: Get-n-fit on April 25, 2016, 05:27:59 PM
That sucks. All you asked for is someone to keep their head in the game for 1 flippin minute. Sorry bruh, shake it off.
That's right
Tomorrows another day..squats, and I don't need to dam spotter for that!
Title: Re: The Road to 405
Post by: sakustoms on April 26, 2016, 07:03:01 AM
Did you hook him in the gabber?

Thought about it.

Guess I could say I did and make a vid about talking about it or I could have sucker punched him.



(http://i.imgur.com/wiTEUK0.jpg)
Title: Re: The Road to 405
Post by: sakustoms on April 26, 2016, 07:05:28 AM
Did you hook him in the gabber?

Thought about it.

Guess I could say I did and make a vid about talking about it or I could have sucker punched him.


 :rofl:   :jester:


Instead I did some Tai Chi


Tai Chi??? Really?? Tai Chi??? Man that shit ain't good for nothing but ballroom dancing.

(http://s2.quickmeme.com/img/de/decaaf438a2b1d6df790badac44e4c1481ca358a3e461605ffbc368f88e51ce0.jpg)
Title: Re: The Road to 405
Post by: Get-n-fit on April 26, 2016, 08:17:15 AM
So, got my new singlet yesterday.....these things suck big time!!  I got the 2xl and I still had to have help getting into the dam thing, talk about uncomfortable. It's definitely high quality, I'll give them that.

(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20160425_190521.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/20160425_190521.jpg.html)
Title: Re: The Road to 405
Post by: piperdown on April 26, 2016, 09:12:40 AM
Still, holy quads!  :o

Singlets are going to be tight, tight, tight.
I remember in HS wrestling they were tight. Made going to the bathroom interesting.
Title: Re: The Road to 405
Post by: sakustoms on April 26, 2016, 09:55:18 AM
So, got my new singlet yesterday.....these things suck big time!!  I got the 2xl and I still had to have help getting into the dam thing, talk about uncomfortable. It's definitely high quality, I'll give them that.

([url]http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20160425_190521.jpg[/url]) ([url]http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/20160425_190521.jpg.html[/url])


Holy hell, quadzilla.  :o
Title: Re: The Road to 405
Post by: Get-n-fit on April 26, 2016, 10:43:20 AM
lol, thanks guys, that's one of the ladies here said when she say the pic, then her jaw dropped when we realized my leg is bigger than her waist.  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on April 26, 2016, 01:57:39 PM
Squats
raw
135x2x10
225x2x5
315x3
405x1
495x1
545x1 (I tried nose tork for the first time and took a big wiff....holy fuck!! I like it!)
belt
595x1

that's it
I've got to go home and practice wrapping by myself.  I told my partner to stay the phuck away today, which means wrapping is a little more difficult.  I'm swapping out my 2.5 kraits for my 3m, RPS allows the 3m, so that's fine.  I tried wrapping a few times and just couldn't get them to the tightness I like by myself.

My thoughts and a fair warning to anyone that desires to train with me:
When I walk into the gym I am there for one purpose and one purpose only.  I am there to lift and destroy numbers.  I am not there to socialize, for buddy time or any other bullshit.  I am there to work and I'm focused on the task at hand. Yes I am do look unapproachable, yes I do look mean. That's bc I am not there to talk, I have a goal and chit chatting won't help me achieve said goal.  So either lift or get the fuck out of my way.



Title: Re: The Road to 405
Post by: XavierNusum on April 26, 2016, 06:16:49 PM
Dammit quad-zilla! In a minute you'll need to borrow Eric's kilt cause no pants will fit! LOL

Some serious work brother!!!
Title: Re: The Road to 405
Post by: Get-n-fit on April 27, 2016, 02:17:40 PM
Dammit quad-zilla! In a minute you'll need to borrow Eric's kilt cause no pants will fit! LOL

Some serious work brother!!!
Thanks,  hmm...a kilt sounds comfy.  I have to buy 38" waist pants in baggy loose fit as it is, my legs don't fit in anything smaller. 


Back day
Haven't pulled Deads in a long while, I'm about a month out so I figured I'd give it a go one last time.  Probably won't pull again till the meet.
Sumo DL
135x2x8
225x2x5
315x2x3
405x1
495x1
525x1 (pretty easy pull, heaviest I've done in well over a year or so.)
545xfail (the bar moved about 6", which is more than I expected, I was very happy just for that!)
515x1

narrow grip neutral pulldowns
140x10
190x5
225x5
275x5
300x3

Single arm hammer strength (pps-pwo)
90x10
135x6
160x5
160x5

Double arm hammer (different variant)-pwo
180x10
270x6
360x5
450x6

hammer strength lo->hi rows-pwo
180x10
270x6
360x6

Cable station lat stuff (I don't know what it's called, you pull opposite cables simultaneously.  Starting above your head pull out and down, slight bend in elbows, but otherwise straight the whole time.) -also how most BBer's get into wide lat pose.
10x20
15x16
15x16




Title: Re: The Road to 405
Post by: piperdown on April 27, 2016, 02:21:46 PM
Good pulling session.
You didn't mention it so I'm guessing the back wasn't bothered by deadz today?

As far as kilts go....they're awesome!
I've got a formal one from when I was in a bagpipe band but I have a couple other utility kilts...so comfy!  ;D
Even tree trunks will fit.
Title: Re: The Road to 405
Post by: Get-n-fit on April 27, 2016, 02:38:36 PM
Good pulling session.
You didn't mention it so I'm guessing the back wasn't bothered by deadz today?

As far as kilts go....they're awesome!
I've got a formal one from when I was in a bagpipe band but I have a couple other utility kilts...so comfy!  ;D
Even tree trunks will fit.
Thanks brother!
My lower back tightened up a little bit, but not terribly bad...not like usual. It feels fine right now, I'm going to the Europa Friday to watch some geared PL'ing, they may have added a few raw late in the mix, but I won't be doing legs so I figured if my back acted up I'd have extra time to heal before next week.   
Title: Re: The Road to 405
Post by: XavierNusum on April 28, 2016, 03:38:25 PM
Super solid session, glad the back pain was minimal!

Title: Re: The Road to 405
Post by: Get-n-fit on April 28, 2016, 04:14:54 PM
Thanks Xavier!


chest day #2
post warm up-per program
245x8x3

Rack presses
135x10
225x8
315x5
315x6

shoulder stuff, lots of rear delt this and that, nothing worth posting.
Title: Re: The Road to 405
Post by: Get-n-fit on May 02, 2016, 02:17:41 PM
another shitty chest day
Flat
barx2x20
135x2x10
225x3x6
315x2x1
365x1
405xfail--twice  :'(
working sets:
355x2x3
Was supposed to do 5 working sets, but something is just off, my arms don't feel good nor as tight as they should, so I switched to some over load

sling shot
405-failed
315x16
365x fail...partner handed it off terrible and the bar was almost on my stomach.
done

I'm baffled, I can't figure out why I killed 405 3 weeks ago and failed at it the past 2.  I can feel it on the descent that my arms are just not as tense as they should be.
Title: Re: The Road to 405
Post by: piperdown on May 02, 2016, 03:58:18 PM
Food? Lack of good sleep? Maybe CNS fatigue is setting in?

Have you thought taking a week off from benching or just hitting it real light to see if that makes a difference?
Title: Re: The Road to 405
Post by: Get-n-fit on May 02, 2016, 04:16:47 PM
Food? Lack of good sleep? Maybe CNS fatigue is setting in?

Have you thought taking a week off from benching or just hitting it real light to see if that makes a difference?
Spoke with my buddy (Danny) very accomplished PL'er and he highly recommended toning my training down.  I have a heavy squat day tomorrow, after that the rest of the week is just high volume stuff, no big deal.  But next week I'll do a deload, just back up the following week, and then take a week off and that brings me right to my meet.  It's definitely not a lack of food or sleep, but these heavy ass benches are starting tokill my joints (elbows) so I'll have to ease off, let them rest so I have a good showing at the meet.
Title: Re: The Road to 405
Post by: piperdown on May 02, 2016, 04:20:41 PM
Food? Lack of good sleep? Maybe CNS fatigue is setting in?

Have you thought taking a week off from benching or just hitting it real light to see if that makes a difference?
Spoke with my buddy (Danny) very accomplished PL'er and he highly recommended toning my training down.  I have a heavy squat day tomorrow, after that the rest of the week is just high volume stuff, no big deal.  But next week I'll do a deload, just back up the following week, and then take a week off and that brings me right to my meet.  It's definitely not a lack of food or sleep, but these heavy ass benches are starting tokill my joints (elbows) so I'll have to ease off, let them rest so I have a good showing at the meet.

That sounds like a good plan.
If you think about it you were killing it with heavy ass weights consistently the past couple weeks and continuing to push it. I bet a deload week will work wonders.
Title: Re: The Road to 405
Post by: Get-n-fit on May 03, 2016, 02:21:36 PM
how to phuck up a squat 101
I know the issue...lets see what you guys say
http://www.youtube.com/watch?v=StXQWtf9juY (http://www.youtube.com/watch?v=StXQWtf9juY)

2nd attempt-a little high, I may have pulled my calf and sternum in the previous fail, I hit depth a few weeks ago at this same weight, so I should be alright at the meet.  Light weight next week, then one more attempt at a heavy squat before the meet
http://www.youtube.com/watch?v=hAAip6X-oik (http://www.youtube.com/watch?v=hAAip6X-oik)

ibuprofen time
Title: Re: The Road to 405
Post by: FLEX on May 03, 2016, 02:25:46 PM
First one was hard to tell from the angle, but maybe try to descend a little quicker and explode up.

Kinda lol'd at "beauti-........."  owait   :S


:D

Title: Re: The Road to 405
Post by: Get-n-fit on May 03, 2016, 02:28:02 PM
First one was hard to tell from the angle, but maybe try to descend a little quicker and explode up.

Kinda lol'd at "beauti-........."  owait   :S


:D

yeah, I lol'd at that too, and I agree with the angle, that's why I had my camera guy move on the 2nd vid.  I think next time I'll have him sit on the ground so I can see my hip angle better. 

I had no base on the first one and you can see my balance was all over the place so when I rose, I tipped back and that was all she wrote.  2nd attempt I had a stronger base and was a lot smoother.  I didn't get the depth I wanted/needed, but my left calf was and is bothering me so I didn't want to push it too much.  I agree with speed,  I hit all my lower weights up to 585 much faster and even 585 was really easy.  I attempted that on my vid, but without a solid base, that wasn't happening.
Title: Re: The Road to 405
Post by: Bando on May 03, 2016, 07:45:55 PM
Krikey, nothing like my PR plus 6 wheels  :'(
Title: Re: The Road to 405
Post by: Get-n-fit on May 04, 2016, 09:44:34 AM
Kinda lol'd at "beauti-........."  owait   :S

On a separate note..even though I laughed at this, it is a reminder of how clueless my partner is and why I need to get into a real gym.  The fail was a shitty squat all around, not a dam thing beautiful about it.  I was messaging with Alex the other day and he reminded me of the saying "If you're the strongest guy in the gym, you're in the wrong gym"  and it's true, I've come a long way on my own and think I'll do decent on stage.  I need to get into a gym with some real monsters that know how to lift and can tell me when I'm missing depth (while I'm squatting) or what tweaks I need to make.  I think lifting with stronger guys also motivates you to push yourself even harder. 
Title: Re: The Road to 405
Post by: Get-n-fit on May 04, 2016, 09:45:55 AM
Krikey, nothing like my PR plus 6 wheels  :'(
yeah, but I've got quite a bit more weight that you do too.  ;)
Title: Re: The Road to 405
Post by: Get-n-fit on May 04, 2016, 02:09:36 PM
ok, deload mode has started for the next week and a half.  My left leg is hurting from yesterdays fail (mainly the outer part of my calf towards the top).  It's not bad just a very slight pull. Should be back to normal in a day or 2.  Regardless, I'm taking it easy on everything until Monday the 16th.  Then I'm taking a couple days off work, going to the PL gym hitting it extra hard (PR's) for the week followed by a week of no lifting...then meet time.  So there may not be much activity in my journal until post meet.
Title: Re: The Road to 405
Post by: Get-n-fit on May 05, 2016, 03:44:18 PM
chest-nice and easy
Flat BB-post warm up
315x8
315x9

Soto press
225x2x13

hammer strength incline
180x5x10

Pec dec
105x4x16 (slow reps...4 counts in, 4 out)

Cable flys
low to high
90x3x20

I think that's all I did

Title: Re: The Road to 405
Post by: FLEX on May 05, 2016, 06:58:56 PM
I was messaging with Alex the other day and he reminded me of the saying "If you're the strongest guy in the gym, you're in the wrong gym" 

1)  Alex is a genius

2) I am in the wrong gym
Title: Re: The Road to 405
Post by: Get-n-fit on May 06, 2016, 02:38:09 PM
squats- trying to dial in my squats, just a tad high, I really want to open with 6 bills, ran a couple sets of doubles at 605, should have done triples, but I didn't want to push too hard after my fall on Tuesday, fortunately my left leg was feeling a lot better today, didn't have any issues.

http://www.youtube.com/watch?v=K5kBoI1-OT4 (http://www.youtube.com/watch?v=K5kBoI1-OT4)
http://www.youtube.com/watch?v=fKXIk8eFMOI (http://www.youtube.com/watch?v=fKXIk8eFMOI)
Title: Re: The Road to 405
Post by: piperdown on May 06, 2016, 03:16:52 PM
Maybe a touch deeper just to keep the judges happy. I looked at it full screen and stopped it at the bottom. It looks like you hit parallel on both sets. Whether the judges would see that or not.....
Title: Re: The Road to 405
Post by: Get-n-fit on May 06, 2016, 03:51:12 PM
Maybe a touch deeper just to keep the judges happy. I looked at it full screen and stopped it at the bottom. It looks like you hit parallel on both sets. Whether the judges would see that or not.....
Yup,  I've got to drop a bit more.  It would be helpful if my partner had half a brain and could give me a little help while I'm squatting...maybe just say deeper...deeper...good, some kind of indicator, so I don't have to go to the playback each time.
Title: Re: The Road to 405
Post by: piperdown on May 06, 2016, 04:03:01 PM
Maybe a touch deeper just to keep the judges happy. I looked at it full screen and stopped it at the bottom. It looks like you hit parallel on both sets. Whether the judges would see that or not.....
Yup,  I've got to drop a bit more.  It would be helpful if my partner had half a brain and could give me a little help while I'm squatting...maybe just say deeper...deeper...good, some kind of indicator, so I don't have to go to the playback each time.

That'd help.
Question, do you not feel it when below parallel? Not sure how to explain but I know when I'm above, at, and below. Maybe it's the fact my weights are waaaayyyy lighter?  :dunno:
If you put on 315 would you be able to feel where you're at?
Title: Re: The Road to 405
Post by: Get-n-fit on May 06, 2016, 07:02:01 PM
315 I go atg....heck even 545 i can go atg and pause it.   Once i get wraps on though, i have a hard time getting too far past parallel.  When i wrap up super tight,  squatting feels very different than raw
Title: Re: The Road to 405
Post by: piperdown on May 06, 2016, 07:24:49 PM
315 I go atg....heck even 545 i can go atg and pause it.   Once i get wraps on though, i have a hard time getting too far past parallel.  When i wrap up super tight,  squatting feels very different than raw

yeah, forgot about wraps. Never have used them but I've read enough to know with them tight it'd be a challenge.

One day, when I grow up, I might actually get to the point I need wraps  :-[
Title: Re: The Road to 405
Post by: FLEX on May 06, 2016, 09:03:50 PM
Dude you are strong as fuck but I dunno if those squats will get white lights in your fed.

Seriously I was calling Lisa's depth in Syracuse 2 weeks ago and you know I am the squat depth Nazi and one of the judges pulled me aside and said "That was on the margin."

FUCK.

I was like wtf?

He said "it was good but it was close"

Me and Lisa were both like WTF??????

Anyway, not trying to discourage you because judging is judging and it isn't consistent, but just be careful.




Title: Re: The Road to 405
Post by: Get-n-fit on May 07, 2016, 08:59:54 AM
I agree with you Flex, those where high....even if they were close,  they'd probably get red lighted.  I'm going to a real PL gym next week to train with some guys that can help me during my squat.   I think the strength is there,  i just need to get the right feeling of getting far enough below depth that there's no q about it


You can hear my idiot partner yell it "perfect" on one squat and is obviously high, that's not helpful at all
Title: Re: The Road to 405
Post by: FLEX on May 07, 2016, 10:18:29 AM
You can hear my idiot partner yell it "perfect" on one squat and is obviously high, that's not helpful at all

Yep; I am brutally honest with Lisa.  Sparing feelings is not helpful at all.

If she squats shallow I tell her it's shallow.

But I have to say her last squat session was the absolute shit; she was burying every rep.  Made me proud.  :D
Title: Re: The Road to 405
Post by: Trev71 on May 07, 2016, 11:29:50 AM
Dude you are strong as fuck but I dunno if those squats will get white lights in your fed.


I'd agree.. but I am no expert on judging :)

Strong as fuck.. 

Keep killing it :)
Title: Re: The Road to 405
Post by: Get-n-fit on May 10, 2016, 02:13:49 PM
deload week, just posting a quick vid.  Only worked up to 545, did a quick raw rep and then some wrapped work at the same weight, just focusing on depth. 
Here is 545 on the left vs 600 on the right.  There's really no excuse for the 6 hundo not to be lower.  Next week will be 110% work, but I'll be mainly focusing on depth.

http://www.youtube.com/watch?v=y8O0TR004Ds (http://www.youtube.com/watch?v=y8O0TR004Ds)
Title: Re: The Road to 405
Post by: piperdown on May 10, 2016, 02:54:30 PM
deload week, just posting a quick vid.  Only worked up to 545, did a quick raw rep and then some wrapped work at the same weight, just focusing on depth. 
Here is 545 on the left vs 600 on the right.  There's really no excuse for the 6 hundo not to be lower.  Next week will be 110% work, but I'll be mainly focusing on depth.

[url]http://www.youtube.com/watch?v=y8O0TR004Ds[/url] ([url]http://www.youtube.com/watch?v=y8O0TR004Ds[/url])


Probably would have gotten deeper if you were wearing normal shorts instead of those lulumon womens stretch pants  ;D
Title: Re: The Road to 405
Post by: Get-n-fit on May 10, 2016, 02:56:50 PM
deload week, just posting a quick vid.  Only worked up to 545, did a quick raw rep and then some wrapped work at the same weight, just focusing on depth. 
Here is 545 on the left vs 600 on the right.  There's really no excuse for the 6 hundo not to be lower.  Next week will be 110% work, but I'll be mainly focusing on depth.

[url]http://www.youtube.com/watch?v=y8O0TR004Ds[/url] ([url]http://www.youtube.com/watch?v=y8O0TR004Ds[/url])


Probably would have gotten deeper if you were wearing normal shorts instead of those lulumon womens stretch pants  ;D



lol, there's actually some truth to that bc the wraps tend to slip with my nutt huggin yoga pants.
Title: Re: The Road to 405
Post by: tooth on May 11, 2016, 11:50:58 AM
Very strong, or as we say around here wicked strong.  When I wrap and get heavish I have no clue where my depth is.  When it's light and I have no wraps I can definitely "feel it".  And then there are times where some part of me just wusses out when it gets heavy. 
Title: Re: The Road to 405
Post by: Get-n-fit on May 12, 2016, 02:09:12 PM
still deloading.
Chest day
Flat bb
barx2x20
135x2x10
225x3x8
315x3x10

Incline BB:
225x3x10

Hammer strength incline (PWO)
90x20
180x10
270x10
180x10

Pec dec:
90x16
105x16
125x16
140x16
155x16

Got a huge pump, putting on deodorant was a chore.  That's all today, off tomorrow, then benching Monday at a PL gym, supposed to hit 110% of 1rm.  Should be fun.
Title: Re: The Road to 405
Post by: Get-n-fit on May 16, 2016, 04:11:41 PM
Got into a real gym today,  failed 405,  very disappointing
(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/Screenshot_2016-05-16-16-02-00-1.png) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/Screenshot_2016-05-16-16-02-00-1.png.html)
Title: Re: The Road to 405
Post by: Get-n-fit on June 03, 2016, 02:31:18 PM
Been lifting all week, fairly light.
I purchased some Manus grips on Amazon and used those yesterday for back day.  They are a monetarily cheaper version of the fat grips, but still great quality.  Anyways, they make quite a difference and are great for grip work.  I used them for BOR's, did several sets of 138x8 and it was a helluva challenge holding onto the bar.  I will admit, that it doesn't do much for the back...not with 135 anyways, maybe down the road I'll be able to do heavier.  I also tried them out with Cable pull downs and hammer strength pull downs, same deal with those, have to go light in order to hold on, lol.  Gave them a go on curls and they worked great. Will give them w try on bench next week and keep using them on back day during warm ups.

Hit some legs today...just stayed light.  My right quad is still sketchy, must have pulled it worse than I though.

Squats-sleeves only,  slightly wider stance to move weight off quad a little bit
135x2x10
225x2x5
315x3
405x3
belt and sleeves
495x2x3

tried some leg ext but they really hit the bad part of my quad.

Did a couple heavy sets of  lying leg curls and called it a day.
Title: Re: The Road to 405
Post by: sakustoms on June 03, 2016, 02:51:31 PM
Missed the part about the quad injury. Sorry to hear.

What are you hoping to gain from the grips?  Never tried anything like them here.
Title: Re: The Road to 405
Post by: Get-n-fit on June 03, 2016, 03:28:14 PM
Missed the part about the quad injury. Sorry to hear.

What are you hoping to gain from the grips?  Never tried anything like them here.

Thanks, I thought my quad was getting better on Monday, but it hasn't changed much since then. There's no brusing so I don't think there's a tear, it's just going to take a little longer than I though to heal and I'll need to be careful not to tear it in it's weakened state.

The grips are great for grip strength, I'll try them on deads in a few weeks, since I don't have an axel, they'll kind of imitate DL'ing with one.  From what I've heard, using them on bench gets rid of a lot of elbow pain (tendonitis) so, that will be a little bit of therapy for my elbows.
Title: Re: The Road to 405
Post by: sakustoms on June 03, 2016, 07:42:32 PM
Definitely don't wanna push that quad injury. Injuries already take longer to heal at our age. ;)

I like the idea of the grips for benching belong the elbows. I could use some helps with grip strength too. I haven't done deads since I tore up my bicep. :(
Title: Re: The Road to 405
Post by: Trev71 on June 03, 2016, 09:20:25 PM
still deloading.
Chest day

315x3x10

Nice!

What do you think in regards to ETA for you 405?
Title: Re: The Road to 405
Post by: Get-n-fit on June 04, 2016, 07:32:34 AM
still deloading.
Chest day

315x3x10

Nice!

What do you think in regards to ETA for you 405?

I benched 414 on the platform last weekend 😉


And i got 405 about 2 months ago
Title: Re: The Road to 405
Post by: Trev71 on June 04, 2016, 02:58:51 PM
I benched 414 on the platform last weekend 😉
And i got 405 about 2 months ago

Oh shit, you are right there anyhow...

Good stuff, keep at it.
Title: Re: The Road to 430
Post by: sakustoms on June 06, 2016, 07:02:45 AM
still deloading.
Chest day

315x3x10

Nice!

What do you think in regards to ETA for you 405?

I benched 414 on the platform last weekend 😉


And i got 405 about 2 months ago

I think it's time to change this thread title. I updated it in my post... You're welcome.  ;)
Title: Re: The Road to 430
Post by: Get-n-fit on June 06, 2016, 07:47:21 AM
still deloading.
Chest day

315x3x10

Nice!

What do you think in regards to ETA for you 405?

I benched 414 on the platform last weekend 😉


And i got 405 about 2 months ago

I think it's time to change this thread title. I updated it in my post... You're welcome.  ;)

Yup,  is it possible to change a thread name?  I was thinking about just starting a new thread since I wasn't sure.
Title: Re: The Road to 430
Post by: sakustoms on June 06, 2016, 09:46:02 AM
still deloading.
Chest day

315x3x10

Nice!

What do you think in regards to ETA for you 405?

I benched 414 on the platform last weekend 😉


And i got 405 about 2 months ago

I think it's time to change this thread title. I updated it in my post... You're welcome.  ;)

Yup,  is it possible to change a thread name?  I was thinking about just starting a new thread since I wasn't sure.

You can just go back into the first post of the thread and click Modify. Then you can change the title.
Title: Re: The Road to 430
Post by: Get-n-fit on June 06, 2016, 10:12:43 AM

You can just go back into the first post of the thread and click Modify. Then you can change the title.

SWEET!
Title: Re: The Road to 430
Post by: sakustoms on June 06, 2016, 10:16:58 AM

You can just go back into the first post of the thread and click Modify. Then you can change the title.

SWEET!

Dayum!!! I thought 405 was a big bench but you just upped the ante big time. ;) lmao
Title: Re: The Road to 430
Post by: Get-n-fit on June 06, 2016, 10:33:39 AM

Dayum!!! I thought 405 was a big bench but you just upped the ante big time. ;) lmao
hellz yeah, dream big!
Title: Re: The Road to 430
Post by: sakustoms on June 06, 2016, 11:48:55 AM

Dayum!!! I thought 405 was a big bench but you just upped the ante big time. ;) lmao
hellz yeah, dream big!

That's it brother. Go hard or go home.
Title: Re: The Road to 1750
Post by: Get-n-fit on June 06, 2016, 02:19:08 PM

Dayum!!! I thought 405 was a big bench but you just upped the ante big time. ;) lmao
hellz yeah, dream big!

That's it brother. Go hard or go home.

Yeah buddy



Chest day: Solo, taking it easy, shoulder is still not great, might as well try to get the fucker to heal
Flat BB
bar x 2x20(manus grips)
135x2x10 (manus grips)
225x2x5 (manus grips)
315x3
315x3
335x3-left shoulder did not like that
pulled out the old sling shot
335x10

Incline
225x5
275x3
315x3
-that's about as hard as I wanted to push it without a spotter

Did a tone of pec dec and cable fly stuff, that's it for today.

Title: Re: The Road to 1750
Post by: sakustoms on June 07, 2016, 06:53:33 AM
Damn it sounds like you got all tore up at that comp. Hope you recover quickly.

I love the pec deck but unfortunately the 'brand new' one at my gym is down right now. SMH They bought all new Icarian equipment about a year ago and it seems like nothing but trouble. Shit is always broken. To top it all off, they took out the 2 old leg extension machines and replaced them with 1 new one. Seriously a WTF moment. It's always being used.   >:(
Title: Re: The Road to 1750
Post by: Get-n-fit on June 07, 2016, 02:06:44 PM
We have 3 leg ext machine and I'm constantly having to kick someone off of the one I like (it allows you to hit each leg separately with their own weight stack)
My quad is about95% today, didn't affect squats at all today.

Squats (solo)
sleeves only
135x2x10
225x2x5
315x3
405x3
495x1
Belt and wraps (trying out new RPG 3's)
585x2x1
I'm not too sure about the wraps, I'll have to try again when I have help wrapping bc I couldn't get them as tight as I like.  Once they loosen up they may end up being the same as the kraits.  Only time will tell.
Title: Re: The Road to 1750
Post by: tooth on June 07, 2016, 05:19:24 PM
585 X 2, yeah they sound like they suck  8)
Title: Re: The Road to 1750
Post by: Get-n-fit on June 07, 2016, 05:54:40 PM
585 X 2, yeah they sound like they suck  8)

lol, no, they definitely don't suck, they just don't seem much different than my Kraits....and I love my Kraits.
Title: Re: The Road to 1750
Post by: Get-n-fit on June 08, 2016, 03:14:42 PM
Back day
DLs:
135x2x10
225x2x5
315x2x5
405x3
495x1
515x1

Single Arm hammer strength pulldown- PWO PPS
90x10
90x10
135x10
175x3x5

Neutral Grip pull down
135x10
225x10
265x5
285x5

Seated hammer strength plate loaded rows-pwo,pps
90x10
135x10
175x10


I feel like I forgot something, oh well.

Title: Re: The Road to 1750
Post by: Get-n-fit on June 15, 2016, 02:05:31 PM
still lifting daily, nothing exciting, just trying to keep my strength up during recovery.  I was able to bench 315x10 for a few sets Monday, deadlifted again today pulled 500 easily, back day pretty similar to last weeks.  Squatted yesterday, worked up to 600, partner was there, so I was able to really crank down on the wraps.  They are great wraps, but I would say they are almost identical to kraits.   I'm thinking of ditching wraps for a training cycle and just stay sleeved.  My sleeved max is at least 545 (did it yesterday) I've never tested it beyond that. 
Title: Re: The Road to 1750
Post by: tooth on June 15, 2016, 06:04:45 PM
As long as your knees are gtg ditch the wraps for a while.  When you go back to them you'll feel like the hulk.  My knees are junk, so I can't do that trick.  I did it last year.  Trained for a meet w/o wraps then used them at the meet. 
Title: Re: The Road to 1750
Post by: Get-n-fit on June 16, 2016, 02:08:01 PM
chest/shoulder
Flat BB
post warm up
spoto presses:
315x8
315x6
315x5
regular:
315x5 -shoulder started acting up  >:(

OHP
bar x a lot
135x2x10
185x5
for some reason I just haven't been feeling these lately and not really liked them...which sucks bc they were my favorite lift. Time for a break from them

Rear delt on pec deck
105x3x16

that's it

Title: Re: The Road to 1750
Post by: Get-n-fit on June 16, 2016, 02:09:20 PM
As long as your knees are gtg ditch the wraps for a while.  When you go back to them you'll feel like the hulk.  My knees are junk, so I can't do that trick.  I did it last year.  Trained for a meet w