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  #411  
Old 05-02-2011, 12:09 PM
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Quote:
Originally Posted by Gregsimo View Post
Just squats today, i ran out of time to do anything else after throwing up (again) after the third set and then again after the 4th. Even one look back towards the rack made me nauseous so front squats seemed inappropriate i got changed, chugged my protein shake and went to work. Atleast it was job done with squats.
That is the definition of hardcore.
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  #412  
Old 05-02-2011, 01:09 PM
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Originally Posted by Commander View Post
That is the definition of hardcore.
It felt bad at the time, all i was thinking was 'why do i do this to myself?'
But for some reason I carried on.
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  #413  
Old 05-03-2011, 09:56 PM
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Day 116
Hypertrophy Military. 5/3/2011

Seated Military Press
99x10 (Equal PR)
99x8
88x10

Upright Rows
70x14
70x12
70x11

Db French Press
45x12
45x11
45x9

I've stalled on military, no increase this week, im going to increase the weight, hit slightly lower reps for a couple of workouts then attempt a higher rep range. Accessory work was good today, felt very solid and got a great pump going.
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  #414  
Old 05-03-2011, 10:22 PM
Gregsimo Gregsimo is offline
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So one month on from my last review of my goals and it was a great 4 weeks.
Bodyweight upto 168lbs from 165lbs (3lbs in 4 weeks)
- Bench Press target was to equal 5RM PR. Equalled old PR.
- Squats was a 5RM PR - Acheived a raw 5RM PR. All time PR is in sight (242x5)
- Deadlift - no goal was set as im still getting back to my best with this lift.


Goals for the next 4 weeks
- Squats - Beat my 5RM PR
- Bench Press - A 1RM of 209 and a 5RM of 187
- Deadlift - Lift 276x5
- Military - Beat my 5RM PR
- Gain 3lbs in bodyweight.
At the end of the 4 weeks test all lifts for a 1RM PR
After these 2 cycles, lasting 4 weeks, i'll be mixing things up to concentrate on hypertrophy so i may alter the programming, im currently doing a bit of research and i'm going to come up with my own program. It will be based around my current routine but with the possibility of increasing the frequency with which i squat and bench, im also going to add in more focused assistance work to iron out weaknesses in form.
Currently they are:
Squats - knees go forward and in as i near failure
- Upper back rounds near failure when lifting above 80% of 1RM
- My depth is borderline past parallel (posterior chain mobility work)

Bench Press - Lack of leg drive
- Rep consistency with regard to bar path

Deadlift - Weak spinal erectors
- Lack of initial leg drive
- Still suffering injuries related to sciatic nerve

Military Press - Lack of full body tightness
- Lockout at top isnt consitent (trap involvement)

So these are my things to work on over the next 4 weeks.
Deadlifts are priority number one, i need to get these back on track.

My long term goals are to reach 175lbs by june 30th with a bf% less than 15%.
Hit a 5RM squat of 250
A 5RM bench of 180
A 5RM deadlift of 290.
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  #415  
Old 05-05-2011, 04:54 PM
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Day 118
Deadlift. 5/5/2011

Deadlift
264x5
275x3

Pullups/chins
Wide: BWx8 (PR)
Wide: BWx6 +2 negatives
Shoulder width: BWx5 +2 negatives
Chin up: BWx4 +2
Chin up: BWx3 +2

Db Rows
45x12
50x10
50x9

Hyperextentions
BWx12
BWx12
BWx12

Ab Vacuums
35 seconds
35 seconds
35 seconds

Planks
50 secs
50 secs

Deadlifts felt heavy today, felt my back rounding on my final rep on 275 so i've got a few issues to iron out before going heavier. The rest of the workout felt good, especially pullups which im improving on loads and im seeing the results in the mirror as my lats are now fuller and insert lower.
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  #416  
Old 05-08-2011, 09:49 PM
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Day 120
Dynamic effort. 5/7/2011

DE Box Squats
132x3 (~45%)
132x3
143x3 (~50%)
154x3
154x3
165x3 (~60%)
176x3 (~65%)

RDL
100x12
110x12
110x12

DE Bench Press
99x3 (~50%)
99x3
110x3 (~55%)
110x3
121x3 (~60%)
121x3
132x3 (~65%)
143x3 (~70%)

Rear delt flyes
20'sx11
20'sx11
20'sx11

Squats were ok upto 60% then the final set at 65% was slower. Bench was good upto 65%. First time doing DE work for a while and despite that i was happy with my rep speed as i increased the weight used.
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  #417  
Old 05-09-2011, 09:12 PM
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Day 122
Heavy Bench 5/9/2011

Bench Press
181.5x4 (PR)
181.5x3
176x3
165x5

Incline Db Press
45'sx9
45'sx8
45'sx8

Dips
BWx12
BWx9
BWx7

Not bad today, didnt feel as strong as my last heavy bench workout but still lifted well. Next heavy day will be going heavier, i'll work up to a double at 95% (187lbs), 2 The heavy day after that i'll test my 1RM, im looking at hitting 203, may attempt 208.5 depending on how the heavy doubles go next time round.
Assistance work was good, more reps on dips than last time round.
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  #418  
Old 05-10-2011, 08:57 PM
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Day 123
Heavy Squats. 5/10/2011

Squats
236.5x6 (PR)
236.5x5
236.5x5

Front Squats
121x8
121x8
121x8

Nice and solid on squats today. My belt has worn in more now so it doesnt dig in and im getting back to full depth easier. My reps were solid to the end, i concentrated on keeping a high chest and pushing my knees out more to track with my toes and it felt solid and more explosive out of the hole. Going heavier next week (2-4 reps per set) in preparation for a 1RM attempt the heavy workout after. I've decreased volume and removed all but necessary assistance work, as its advice ive given to others recently, and well if i cant take my own advice then i shouldnt be giving it out. Assistance work/isolation will be to address weaknesses in form only until after my 1RM attempts.
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  #419  
Old 05-12-2011, 03:01 PM
Gregsimo Gregsimo is offline
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Day 125
Heavy Military. 5/12/2011

Seated Military Press
121x5 (Equal PR)
121x4
121x4

CGBP
132x12
154x8
165x5 all sets a PR

Incline Rear delt flyes
20x12
20x10
20x10

Skull crushers
66x9
66x8
66x7

Felt good today, disappointed not to hit a new PR but i got another rep on the final set so its an improvement from last time. With regards to form i planted my feet more firmly and dug my traps into the seat, this helped me remain tight and it also allowed me to shrug easier at the top. Just need to commit it muscle memory.
Decided to go heavy on CGBP and it felt very nice and its not far off my bench press total. Skull crushers i had to use the EZ bar as otherwise my elbows hurt. Havent done these for a while so form was a bit off.
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Last edited by Gregsimo; 05-14-2011 at 04:36 PM.
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  #420  
Old 05-14-2011, 04:42 PM
Gregsimo Gregsimo is offline
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Day 127
Deadlift. 5/14/2011

Deadlift
264x3
286x3
http://www.youtube.com/watch?v=7sd7ZS6LYhw

Pullups
Wide: BWX8
Wide: BWx5 +2 negatives
Neutral:BWx4 + 2 negatives
Chin up: BWx4 +2 negatives
Chin up: BWx3 + 3 negatives

Pendlay rows
132x8
132x8
132x8

Good Mornings
44x10
44x10

Planks
45 secs
45 secs

Ab Vacuums
45 secs
30 secs

Great workout today, was only planning on lifting 275x5 on DL but my warmup felt great so i went for 286. I'd estimate my max to be at around 303-308, my PR is 308. I made a mistake on the 1st attempt at my 3rd rep, hense the reset. I didnt get enough air in and didnt feel tight enough when i took the slack out of the bar. 2nd attempt was fine.
Pullups felt weak as i was drained from DL's, rows were good though. Good mornings were light as i havent done these for a very long time and even 2 sets with the bar will mean im in for sore hamstrings over the next few days. Ab work was blagh, i hate it, but now im using my belt it has to be done.
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Last edited by Gregsimo; 05-14-2011 at 04:54 PM.
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