Greg's bulking journal

[Gregsimo]

That great progress, it will soon slow down tho. after 2-3 months you'll only be gaining 1-2lbs a week. I'm fending off the injuries. i have problems with squats and deadlifts, i've checked my form, done vids of the lot and everything is spot on, just need to slow down my progression so this week i wont be DL'ing as much as normal, max will be 220 for 8-10 reps and nothing above 264 for 5 rep sets as i know i can do those weights safely with good form. I see you are upping the weights well. any vids to upload yet?

[Ellingham]

yeah the weights are going up okay, overhead press is anoying me slightly as i feel it should be easier to get the weight up but working sets feel quite heavy, still trying to get my form on the rows as they are bloody tricky. Tried to get a vid of squats today but the angle and lighting is terible as i have to have me phone plugged into the charger, i'm gonna get a new battery and see if that solves the problem then i'll get some better vids, but i feel my form on the squat is quite good.

[Gregsimo]

I hate OH press, cant get any momentum. i have found it slightly easier by widening my grip slightly. Are you doing normal rows or pendlay?

[Ellingham]

not sure mate, whats the difference?

[Gregsimo]

bent over rows are done with the bar hanging down and not touching the ground between reps. its pure back isolation.
Pendlay are a compound form of the row as you lift the weight from the floor each rep, starting off using hip extension to lift the weight off the floor then carry on the momentum using the lats, traps and rear delts.
check out a few vids on youtube to see the difference.
Doing SS i'd be doing pendlay rows to maximise the muscle groups used.

[Ellingham]

I've been doing pendlay rows, i cant realy find any good videos of them though, if you come across any link me to them please

[Gregsimo]

Here ya go
http://www.youtube.com/watch?v=mHkuA...eature=related

Ive got good flexibilty and long arms so i dont use a stack beneath the weights just remember to only move your hips, no leg drive! and then transfer that momentum to your back musclature.

[Gregsimo]

Day 78
Weight 165.9lbs

Pressing hypertrophy
Bench press
143x9
143x8
132x7

Incline flyes
30x8
25x9
22x9

Machine shoulder press
132x8
110x9
99x9

CGBP
104.5x11
99x9
93.5x8

Not a bad workout today, went with a 75% of 1RM on bench today and i got more reps than expected which is a good sign for increasing my max. I'm still having trouble with shoulders, i did my warmup for OH press but something didnt feel right so i ended up doing machine presses, im seriously considering altering my workout shedule so that shoulders are given some priority as mine are currently my weakest muscle group for development and strength. Other than that all is well. Tomorrow is back hypertrophy might DL, might not, going to see how my warmups feel and judge it by that.

[Gregsimo]

Day 80
weight 166.0lbs

Back hypertrophy
Deadlifts
88x6x2*
154x5*
198x5*
220x8
*warmup sets

Wide grip pullups
BWx8
BWx6
BWx5

Db rows
60x10
55x10x2

Reverse wrist curls
30x14
25x12
25x10

Broom handle wirst curls
20x40
20x35
20x31

I played it safe today on deadlifts and did 70% of my 1RM and it felt very good, i concentrated on form and deloaded after each rep. Rows felt good as always and i battered my forearms. The broom handle wrist curls were very painful as the broom handle is much thicker than a normal bar. ive never had a pump like it in my life.
Tomorrow is dynamic effort squats.

[Gregsimo]

Day 81
weight 166.0lbs

Dynamic Effort Squats
Box Squats
99x3x2 (40%)
110x3x4 (45%)
121x3x2 (50%)

Hanging leg raises
15x3 (ankle weights used)

Cardio
walked to work (2 miles)

Nice day today, decent music on in the gym and i am used to doing box squats now, very explosive and i cant wait to try more weight on squats. Going to give it 2 more weeks before i try for a PR on my 5 rep squat as im still building back up after a lower back injury. I'm hoping to hit 220 by mid december.