BigUp's Journal

[BigUp]

Hey guys, I've been training bb style for 3 yrs now, and decide i'm gonna slowing progress into a strength training program. BB style isn't getting me as strong as i would like, that's the reason for the change.

My routines gonna look like this:
Monday - chest, shoulders
Tuesday - Legs
wed - rest
thursday - back
friday - tricep, bi, more emphasis on triceps
sat - rest
sun - rest

exercises:
CHEST - bb bench, db bench, db shoulder press, some shoulder raises from time to time
LEGS - squat, leg press, stiff leg deads, ham curls
BACK - various deadlifts, bb rows, bb shrugs, tbar row from time to time
TRICEPS - closegrip bench, skullcrushers
BICEPS - bb curl only

My max lifts are:
BENCH - 250
DEADLIFTS - approx. 400, nevermind maxed out before
SQUATS - appox. 300-315, again never maxed out before.

Any comment would be cool.

[BigUp]

Chest and shoulders today:

Decided to start off light and not go to failure for the first week, which was tough because I'm used to going to failure on every set training bb style.

bb bench - 45lbx20, 135lbx8, 185lbx6 did this for 6 sets
db bench - 60lbx8 did 4 sets
db shoulder press - 45lb x 8 did 5 sets

Felt pretty strong today, kinda tough holding back wanting to go heavier. I'm starting off with 6 sets of 6, next week gonna do 6 sets of 5, etc until i hit 6 sets of 1, then i will max out the week after, which will be 6 weeks from now which I'm hoping for 255lb.

Triceps are sorer than usual cause of the pl form ive been using.

[AMG]

Welcome to the Forum.

[BigUp]

LEGS

SQUAT - 45x8, 135x8, 185x6, 225x6 x6sets
LEG PRESS - 4set of 8reps
A LITTLE BIT OF CALVES.

That's all i did for today. Inner quads started to fatigue real quick because I'm not used to taking a wide stance, otherwise 6sets @ 225 was fairly easy. Planning to go 255lbx6x6 next week!

[BigUp]

Back and Hamstrings today.

Deadlifts standing on 1" board - 135x8, 225x6, 275x6 for 6 sets
Stiff leg deads - 135x8, 225x8 for 6 sets
Barbell rows - 135x8, 185x6 for 3 sets

None of the sets were to failure.

Overall, an ok day. Forearms are really fatigued right now, decided not to use any grip assistance on any of my lifts. Started to lose grip strength during bb rows the last 2 sets. Hoping to bring up grip strength. Deads standing on a board really hits the ass and hammies good.

[BigUp]

Chest, shoulders

BB bench - 45x20, 96x6, 135x6, 190x5 x6sets
DB bench - 60lbx8 x4sets
smith machine shoulder press - 55lb on each side + bar(whatever it weighs on smith)

Had 1 meal yesterday and 1 meal today before my workout.(had no food available, long story). Wasn't as weak as i thought, although i started to struggle thru the workout by shoulder press time. Going for 195x4x6sets next week.

getting more comfortable with elbows tucked.

[BigUp]

LEGS:

LEG EXTENSION - light warmup 2x20reps
SQUATS - 135x8, 225x6, 255x5x6sets
LEGS PRESS - 4 plates each side, 4x8reps
SEATED CALF RAISES - 3x20reps

Felt good today, 255lb for squats felt really light, shooting for 275x4 next week. Workout lasted 50min.

[BigUp]

BACK, ABS:

PARTIAL DEADLIFTS - starting point of bar approx 18" off ground, at knee level. 135x8, 225x6, 315x6, 365x6, 405x5,5,5,5,3
BB ROWS - 135x8, 155x8,8,8
KNEE RAISES - 3X12

Not a bad workout 405x5 for the first 3 sets were real easy, last 2 were very tough, grip started going. Scrap the **** out of my quads from the bar rubbing against it. stings now.

[BigUp]

TRICEP & BICEP:

CG SPEED BENCH - 45x20, 95x8, 135x3x8sets
SKULL CRUSHERS STRAIGHT BAR - 40x8,60x8,80x8,8,8
BB CURL - 40x12, 80x10,10,10

First time doing speed bench, 135 went up really fast. Triceps were sore for some reason tho. Shoulders started hurting doing CG, not sure if its my form or what?

Paused at bottom while doing skull crushers to work on explosiveness for triceps, also first time using straight bar for skull crushers. 2 days off now, woohoo!

[BigUp]

CHEST, SHOULDERS:

BB BENCH PRESS - 45x8, 95x6, 135x6, 195x4,4,4,4,4,4
DB BENCH PRESS - 60lb x 8,8,8,8
FRONT SHOULDER RAISES - 20lb x10,10,10,10

Pretty good workout, worked on my form a bit, starting to really use my legs and it felt like it helped a lot. 60lb dumbbells for press were too easy, may up to 65lb next week. Next week is 205lb for sets of 3!

[BigUp]

LEGS:

LEG EXTENSIONS - 2x20 for warmups
SQUATS - 135x10, 185x6, 225x4, 275x4,4,4,4,4
LEG PRESS - 4 plates/side 3x8
CALF RAISES - 3x20

Good workout today, 275lb was like nothing. I feel like i'm getting stronger everyday, i'm not evening straining on those weights right now! Took a wide stance on legpress to mimmick squats stance, weight was like nothing, gonna up to 4.5plates/side next week. Squat next week 285x3. Workout lasted 45min.

[BigUp]

BACK, HAMSTRINGS, ABS:

DEADLIFTS STANDING ON 1" BOARD
- 135x8, 225x6, 275x4,315x4,4,4,4,4
HAMSTRING CURLS - 4x8reps
WIDEGRIP CABLE ROWS - 4x8reps
KNEE RAISES - 4X12reps

Had a great workout! 315lb felt like nothing, even on my fifth set. Did ham curls today instead of stifflegged deads cause gym was so busy, there was no bar. ham curls were tough, deadlifts took alot out of my hams, i was surprised how much hams deadlifts used. Did widegrip pulleys, about the same width as i would bench, went at same plane as bench. Workout lasted approx. 55min today.

Next week is 345lbx3reps!!

[BigUp]

TRICEP, BICEPS:

CLOSEGRIP BENCH - 45x6, 95x6, 135x6, 185x2, 215x1, 235x1, 245x1, 250x0

SKULLCRUSHERS - 4x8reps, 95lb

BARBELL CURL - 45x12, 95x8, 105x6,6,3

Great workout today!! New PR on CloseGrip!!! 245lb went up FAST! I was surprised i missed 250 tho, cause 245 was so easy, but overall i'm happy about the 20lb PR. Skullcrushers just did 4 easy sets not too heavy, but on barbell curls i went to failure.

Next week i shall do some speed work.

[BigUp]

CHEST, SHOULDERS:

BB BENCH PRESS - 45x15, 95x5, 135x5, 185x3, 205x3,3,3,3,3
DB BENCH PRESS - 65x8,8,8,8
SMITH SHOULDER PRESS - 45lb/sidex8, 55lb/sidex8,8,8
FRONT SHOULDER RAISES - 20lbx10,10,10

Pretty good workout, got all my sets and reps in, jumped the db press up to 65lbs now, will keep it there from on out i think. Next week its 4sets with 215x2 on the bench!!

Gotta start eating more, diet has been crappy. workout lasted 60min.

[BigUp]

LEGS:

LEG EXTENSION - 2x20 warmup
SQUATS - 135x8, 225x6, 255x3, 285x3,3,3,3
STIFFLEGGED DEADS - 135x8, 225x8,8,8
HAM CURLS - 4x8

Decent workout. 285lb was fairly easy when i got the stance in the right spot, the wider i go the easier the lift gets. Form was off on the deads today, hit my lower back more then my hammies, i think i started to slightly bend my knees when going down. Next week i think i'll try 295lb x 2.

[BigUp]

ARMS:

CLOSEGRIP - 45x8, 95x3 , 135x3,3
SKULLCRUSHERS - 95lb 6x10
CAMBERED BAR CURLS - 95x10, 105x6,6,6

****ty day today. I usually rest 3 days after doing chest and shoulders but only rested 2 days this week, so when doing CG , shoulders weren't recovered and it was hurting like a mofo. So i had to quit that and do extra sets on skullcrushers.

Wokeup, hammies sore as ****! Gotta limp to the grocery store now.

[BigUp]

CHEST, SHOULDERS:

BB BENCH - 45x10, 95x6, 135x6, 185x2, 215x2,2,2,2
DB BENCH - 65s x8,8,8,8
FRONT SHOULDER RAISES - 20s x8,8,8,8

Got all my sets and reps in. But i felt rather weak. On the 215, the first rep flys up, but the second reps comes up slow, i think my form goes to crap after the first rep. Next week i will do either 225lb for sets of 1, or some speed bench, i dunno yet.

No money = No food :(

[BigUp]

BACK, HAMSTRINGS:

DEADLIFTS - 135x10, 225x6, 315x2, 345x2, 365x2,2,2
WIDEGRIP CABLE ROWS - 3x8
HYPER EXTENSION - 4x12
HAM CURLS - 3x10

Got all my reps in. pretty tough tho. Didnt want to be in the gym.

[BigUp]

ARMS:

CLOSE GRIP BENCH - 45x12, 95x6, 135x6, 185x2, 225x1, 250x1(PR), 255xmiss
SKULLCRUSHERS - 95x10,10,10,10
BB CURLS - 40x12, 90x6, 105x6,6

250 flew up, 255 took a nudge thru the sticky point then flew up.
workout lasted 40-45min.