how to build a bigger ravyn... in quite a few not-so-easy-lessons

[ravyn]

yup, time to start a journal... i've been keeping one in my livejournal for the last several months, but most of the people that read it don't know anything about lifting, so i generally don't get too many useful comments. anyway, a little background info... been lifting regularly for the last 7 months, took 5 months off before that, and had a year of lifting before that. my weak point is basically my entire upper body - mostly lats, biceps, and grip strength.

for the next 8 weeks i'll be doing a basic pyramid routine with various modifications due to suggestions i've gotten from people on here (thanks 2THICK and RepubCarrier). we'll see what happens.

current stats (squat & DL are approximate):
height: 5'11"
weight: 255 (25% bf - yeah, yeah, i know)
bench: 290
squat: 400+
deadlift: 400

goals by end of the year:
bench: 350 (probably not realistic, but who knows?)
squat: 450+
deadlift: 450

today's workout... back/biceps/speed bench

speed bench:
155x3 x 9
(3 sets wide grip, 3 sets standard grip, 3 sets narrow grip)

bent-over barbell row:
135x10, 145x8, 155x6, 165x4, 115x15 (13)

hammer strength front pull:
140x10, 160x8, 180x6, 200x4, 120x15

db shrugs:
70x10, 75x8, 80x6, 85x4, 60x15 (13)

t-bar row:
80x10, 90x8, 100x6, 110x4 (3), 70x15 (10)

barbell curl:
45x10, 55x8, 65x6 (5), 75x4 (3), 45x15

abs machine:
110x10, 120x8, 130x6, 140x4(3), 100x15(14)

comments... i'd never done bent-over barbell rows before, and they turned out to be harder than i thought. speed bench (DE work in general) is also new - i don't really know if i went fast enough, but i tried to push as hard/fast as possible on the way up - the narrow-grip sets went considerably faster than the other two. grade: B

tomorrow... speed leg work, calves, and some light shoulder work.

[ravyn]

day 2...

jump squat:
205x3, 205x3, 205x3
225x3, 225x3, 225x3
245x3, 245x3, 245x3

rotator cuff(internal rotation):
25x15, 25x15

rotator cuff(external rotation):
25x15, 25x15

standing calf raises:
405x15, 495x10, 585x8, 495x10, 405x15, 315x20

plate raise:
35x8, 45x8, 45x8, 35x10

rotary ab machine:
70x10, 80x10, 90x10

weighted ball crunches:
16x25, 16x25

speed deadlift:
135x3, 135x3, 135x3
185x3, 185x3, 185x3

comments... more new exercises - speed deadlift and jump squats - both went quite well, although i think i can add a good bit of weight on the DL - 185 flew off the ground. i'd originally intended to do speed squats with ~50-60% 1RM, but i found that upon coming up i was actually getting airborne, so i switched to jump squats, much to the confusion of people around me. grade: B+

[Fullback_45]

Great base of streanght to build on here! If i see anything questionable in my opinion in your workouts all let ya know! Gluck bro!

[ravyn]

day 3 (friday) - heavy chest/tris:

db bench press:
70x10, 90x8, 100x6, 105x4, 110x2(3!), 65x15(11)

db incline bench:
60x10, 70x8(6), 80x4(0!)

tricep pressdown:
160x10, 175x8(6), 190x6(3), 145x15(11)

rotator cuff (internal rotation):
25x15, 25x15

rotator cuff (external rotation):
25x15, 25x15

8" ROM CG rack lockout:
135x10, 225x3

2" ROM CG rack lockout:
225x8, 315x3

4" ROM CG rack lockout:
135x10, 225x6, 275x4

reverse pec-deck:
80x10, 90x8, 100x6(3)

abs machine:
110x10, 120x8, 130x6, 140x4(3), 100x15


comments... i don't know what the hell happened on the db incline - the 80s just would not go up even once, which is surprising since i've done reps with 90s in the past. i'm going to guess that it was due to insufficient rest between sets and try again next week. rack lockouts are another new addition to my workouts, so i'm still kinda experimenting to find the right weights to use. i spent a little bit of time trying to concentrate on form on the 275x4 (shoulder blades pulled in) and noticed the difference right away, so that's something i need to work on more. overall grade: B-

tomorrow, heavy leg day.

[britt72]

nice job on the dumbells man, good job

[ravyn]

britt72/fullback_45: thanks for the encouragement.

anyway, workout 4 - this was originally supposed to be on saturday, but i didn't get up early enough to make it to the gym before flying out to portland to go to a wedding (thankfully not mine!) the hotel i stayed at only had leg curl, leg extension, and 50lb dumbbells, so heavy squat day got pushed back to monday.

box squat (about 1" below parallel):
225x10, 315x8, 355x6, 385x4, 405x2(4!), 135x15

lying leg curl:
120x10, 130x8, 140x6(4)

seated calf raise:
25x10, 50x10, 75x10, 100x10, 145x8

goodmornings:
95x10, 105x8, 115x8, 145x8

leg extension:
240x10, 270x8, 300x6(5)

static holds w/barbell (alternating grip):
225x30sec
275x30sec
325x15sec
375x10sec

a fine, fine day for squats - i've known for awhile that i had at least a 400lb squat in me, but i really didn't know how high since i never maxed it - 385x4 was surprisingly easy so i decided to throw a bit more on there, and after 2 reps i figured "what the hell" and got 2 more. i had at least another 1, maybe 2, reps in me at 405, which would put my 1RM (calculated) around 450-470. if that's accurate, then i potentially see 500 in my future by christmas. on the GMs i went really light, as i'd never done these before, and all the weights were really easy - so i can go up a good bit next time there. overall grade: A-

[RiNgMaSteR]

Awesome box squats man! 400 is just crazy, great work!

[ravyn]

workout #5 - back/biceps/speed bench

speed bench:
160x3, 160x3, 160x3 (wide grip)
160x3, 160x3, 160x3 (standard grip)
160x3, 160x3, 160x3 (close grip)

bent barbell row:
135x10, 145x8, 160x6, 170x4, 115x15

hammer strength front pulldown:
150x10, 170x8, 190x6, 210x4, 130x15

db shrugs:
75x10, 80x8, 90x6(7), 95x4(5), 60x15

t-bar row:
80x10, 90x8, 100x6, 110x4, 70x15

barbell curl:
45x10, 55x8, 65x6, 75x4(3), 45x15(10)

weighted ball crunches:
18x25, 18x25

diamond pushups:
15, 10, 10

comments: overall, pretty solid - the db shrugs were all rather easy, except for the problem of maintaining my grip. biceps were shot by the last set of curls - this continues to be my worst bodypart. grade: B

[ravyn]

workout 6... speed legs

speed squat:
225x3, 225x3, 225x3
275x3, 275x3, 275x3
255x3, 255x3, 255x3

standing calf raise:
455x15, 545x10, 635x8, 545x10, 455x15, 365x20

plate raise:
35x10, 45x8, 45x8, 45x8

rotator cuff (internal rotation):
25x15, 25x15

rotator cuff (external rotation)
25x15, 25x15

speed deadlift:
205x3, 205x3, 205x3
225x3, 225x3, 225x3

rotary ab machine:
80x10, 90x10, 100x10

ab crunch machine:
140x4, 130x5, 120x6, 110x12

comments: legs still sore from ME squat day, but overall everything went well. 275 might've been a little too heavy on the speed squat - i didn't have too much explosiveness off the bottom. grade: B

[ravyn]

workout 7: ME chest/tris

db bench press:
70x10, 90x8, 105x6, 110x4, 120x2(1), 65x15

4" ROM rack lockout:
135x10, 225x6, 245x4, 275x2, 305x2

db side raise:
20x10, 20x10, 20x10

tricep pressdown:
160x10, 175x8, 190x6(5)

abs machine:
120x10, 130x8, 140x6(4), 150x4, 110x15

comments:
hadn't really meant to use the 120s, but my gym doesn't have 115s, so i don't have much choice. i figure that once i get to 130x2 with the dbs my 1RM on regular bench should finally be over 300. the biggest challenge from here, though, is going to be school (which starts today) - and making sure to not let myself slack off in the gym since i'll be taking 17 credits this semester. after my next ME squat day, i'll start mixing up the exercises a bit. grade: B

[ravyn]

workout 8: ME legs / lower back (wednesday)

box squat:
225x10, 315x8, 385x4, 405x4(3), 425x2(0), 135x15

goodmorning:
135x8, 165x6, 185x6, 225x4(5)

lying leg curl:
120x10, 130x8, 140x6(4), 100x15

seated calf raise:
90x10, 115x10, 135x10, 160x10, 170x6

rotator cuff (internal rotation):
25x15, 25x15

rotator cuff (external rotation):
25x15, 25x15

comments: eh, i wasn't really feeling it - with the start of school and adjustment to a new schedule i've had **** for sleep all week and didn't feel 100% going in to this workout, particularly with the squats. i sat down on the box with 425 and just knew i wouldn't be getting up. =/ grade: C

[Fullback_45]

I def know how you feel about not feeling it becuase of school and **** bro. Still..........nice ass squats! Bench is looking solid as hell to.

[ravyn]

workout 9: DE bench / back / biceps

speed bench:
160x3, 160x3, 160x3
160x3, 160x3, 160x3
165x3, 165x3, 165x3

bent barbell row:
135x10, 145x8, 160x6, 170x4, 115x15

hammer strength front pulldown:
160x10, 180x8, 200x6, 220x4, 140x15(11)

db shrugs:
80x10, 85x8, 95x6, 100x4(8), 70x15

t-bar row:
85x10, 95x8, 105x6, 115x4(3), 75x15

barbell curl:
45x10, 55x8, 65x6, 75x4(5), 45x15

seated dip:
90x10, 180x10, 270x10, 360x5

weighted ball crunch:
20x25, 20x25, 20x25

comments: ok overall. biceps finally starting to feel a little stronger, but the pain in my left elbow as well as my left shoulder seems to not be going away. this may require a doctor visit, but i know what he's going to tell me (don't lift for awhile) and that's something i don't really want to hear. =/ grade: B+

[ravyn]

workout 10: DE squat/legs

jump squats + ATG squat:
225x3+1, 225x3+1, 225x3+1
225x3+1, 225x3+1, 225x3+1
225x3+1, 225x3+1, 225x3+1

(what is this, in case you're wondering? 3 jump squats out of standard squat stance, and then on the third jump, bring legs together to shoulder width or narrower and drop all the way down)

rotator cuff (internal rotation):
30x10, 30x10

rotator cuff (external rotation):
30x10, 30x10

standing calf raise:
495x15, 585x10, 675x8(9), 585x10(12), 495x15

plate raise:
35x10, 45x8, 45x8, 50x6(8)

speed deadlift:
225x3, 225x3, 225x3, 245x3, 245x3, 245x3

ab machine:
100x10, 120x8, 140x6, 100x10

comments: jump squats felt really good - got a good bounce off the bottom and a little bit more air than the last time i did these. shoulder and elbow still hurt. calling dr. tomorrow. =( grade: B+

[RiNgMaSteR]

Nice looking workouts man! Keep up the good work!!

[AJ010]

You expect to add 60lbs to bench, yet only 50 to squat and deadlift in one year? Why? I'd honestly say 60+ to bench and 75-100+ on squat and deadlift! :)

[ravyn]

well, the way i look at it, if i set ridiculously high goals, then i'll always be trying to do better. but yeah, now that you mention it, it does seem rather stupid to say 60lbs for bench and only 50 for squat/DL, when i'm probably a better squatter than anything else.

[ravyn]

workout 11...

db flat bench:
70x10, 90x8, 105x6, 110x4, 120x2(1), 65x15(14)

8" lockouts:
135x10(CG), 185x8, 225x6

db overhead extension:
60x10, 65x8, 70x6, 75x4(5), 50x15

reverse pec deck:
70x10, 80x8, 90x6, 90x6, 60x15(12)

swiss ball crunches: 40

comments: shoulder still hurts - but it only hurts when i do certain motions. doctor's appointment is next wednesday, but i asked a trainer at my gym and he said that it's probably something with my rotator cuff. bleh. wasn't really any stronger or weaker than last week, but i've finally figured out a foolproof (more or less) way to get sufficient protein intake (last two days have been over 220g, instead of my usual 100-150g) so we'll see how that affects future workouts. grade: B

[ravyn]

ME (not really) squat (saturday) - workout 12.

walking lunges:
110x30

atg pause squats:
110x10

upright seated leg press:
395x10

deadlift:
200x8, 270x6, 320x3, 320x3, 320x3, 320x3, 320x3

db overhead extension:
60x10, 70x10, 80x8, 90x6, 100x4

hammer curl:
40x10, 45x10, 50x10

ball crunches: 100

comments: ok, before you laugh, keep in mind that i was on vacation, and most hotels, even the bigger ones, don't have **** for leg equipment. the only free bar in the workout room was a short ez-curl bar, and it simply wouldn't hold any more than 320lbs for deadlifting, and i had no desire to DL or squat in their smith machine. i suppose some workout is better than no workout. in other news, my shoulder is still jacked, and the wonderful phoenix rush hour traffic prevented me from making my dr's appointment this morning, so it looks like i'm in for another week of light-to-no upper-body work. bleh. grade: C

[RiNgMaSteR]

Way to make due with what you have man! Looks pretty good! But why not just relax during your vacation, screw lifting?

[ravyn]

well, i was in vegas, and i figure that it's much cheaper to go lift for an hour than it is to sit at the blackjack table. =)

[ravyn]

workour 13: nothing in particular.

preacher curl / db overhead extension superset:
45x10/70x10, 50x8/80x8, 60x6/90x6, 65x6/95x6, 75x6

tricep pressdown:
145x10, 160x8, 175x5

ATG pause squat:
45x8, 225x7, 265x8

regular squat:
315x3, 335x3, 365x3, 385x1, 135x10

reverse-grip curl:
45x10, 45x10, 45x10

internal/external rotation:
15x25 / 15x15

hammer curl drop set:
50x8, 45x7, 40x6, 35x3
35x8, 30x6, 25x4

close-grip bench press:
135x10, 135x9, 135x6

comments: after not lifting for a week and a half, i'd been going nuts and had to get something done, so i just threw together a workout. went to the doctor this morning about my shoulder, and the diagnosis is rotator cuff tendinitis - so my upper-body routine is going to be limited to bis and tris for the next two weeks. more on that in the main forum... grade: B

[Fullback_45]

Pretty hardcore workout for working out in the hotel! Got a ****load of lower body streangth.

[ravyn]

workout 14: still avoiding the shoulders

deadlift:
135x8, 225x6, 315x3, 335x3, 365x3, 405x1(PR), 425x0

overhead db tricep extension:
70x10, 80x8, 90x6, 95x6, 100x4(3)

preacher curl:
45x10, 50x8, 60x6, 70x6, 80x4(5)

tricep pressdown:
145x10, 160x8, 175x6, 190x4, 115x15

reverse-grip curl:
45x10, 45x10, 45x10, 45x10, 45x10

lying leg curl:
120x10, 130x8, 140x6

leg extension:
stack(255)x10, stackx10, stackx10

seated calf raise:
135x10, 135x10, 135x10

comments: one more week of no benching... finally broke 400 on DL - in going for 425, it came off the floor very easily, but i got about 3/4 of the way up and couldn't lock it out. i'm guessing this means i need to hit the GMs and improve my lower-back strength. grade: A-

[Fullback_45]

Congrats on that Dead pr bro! Cant wait to see how many you put up with the 90s!

[AJ Roberts]

Great job in the PR and way to stick with your lifting even when on vacation. Thats the type of dedication that will help you reach your goals!!

[big_baller]

man you've got some nice lifts too!

Go for the 90 pound rep test.

[ravyn]

thanks guys - i'll be doing the 90lb rep test probably on wednesday - my shoulder's been feeling pretty good, so that'll be a good test.

[ravyn]

workout 15: 90lb db rep test and some other goodies

90lb db rep test: 14 - i think that puts me in a tie for 2nd.

box squat:
135x8, 225x6, 315x3, 365x3, 405x3, 425x2(PR), 450x1(PR), 475x0

goodmornings:
135x10, 185x6, 225x3, 275x3, 225x10

db overhead tricep extension:
70x10, 80x8, 90x5, 100x3

preacher curl:
55x10, 65x8, 75x4, 85x2

rotator cuff:
internal rotation: 15x15x2
external rotation: 15x15x2

weighted ball crunches:
20x20

comments: did better than i thought on the db rep test, and no pain in my shoulder, so i'm going to start working chest, back and shoulders into my routine again starting this weekend. a great day for squats - a 45lb PR. i can see 5 plates by december. grade: A

[big_baller]

Good work with the 14! We're in second??? Damn i better check britt's journal.

[ravyn]

workout 15: keep on squattin'...

box squat:
135x8, 225x6, 315x3, 365x3, 405x3, 425x2, 455 for a miss

goodmornings:
135x10, 185x8, 225x6, 275x3, 295x3, 315 for a miss

overhead db tricep extensions:
70x10, 80x8, 90x6, 100x4, 50x15

preacher curl:
55x10, 65x8, 75x6, 85x3(PR), 45x15

leg extension:
stack (255) x 10 x 2

lying leg curl:
130x10

t-bar row:
70x10x2

comments: well, the doc said two weeks on the shoulder, and so far here we are two weeks later and it's shown zero improvement, so i've got an appt. with a sports medicine specialist on the 13th. in the meantime, rowing-type exercise don't seem to cause any pain, so it looks like the only bodyparts which are going to be neglected are chest and shoulders. grade: B+

[big_baller]

Unlucky mate.

Build that back big and strong, so when you get back you'll have a big base to work with.

[ravyn]

workout 16: a little more back, a little less squat.

close-stance ATG squat:
135x10, 225x15

t-bar row:
80x10, 90x8, 105x6, 105x6, 70x13

hammer strength front pulldown:
140x10, 160x8, 180x4

barbell curl:
55x10, 65x8

overhead db tricep extension:
70x10, 80x8, 90x6

tricep pressdown:
145x10

super-close grip bench:
135x10, 135x10, 135x8

ab crunch machine:
100x20, 110x15, 120x10

pec deck:
127.5x8, 112.5x10

comments: a bit of a disorganized workout. i figured i'd try some CG benching with light weight just to see what would happen, and, of course, my shoulder hurt. pec deck wasn't much better. however, no pain at all on the rows or the pulldowns.

the bright spot in all of this is that i may have had a revelation - something which i probably should have thought of a long time ago. as i read some of your journals - particularly those of you that bench somewhere in the same range as me (+/- 10% or so), i notice that y'all have considerably more back strength than i do - e.g., big_baller, you said that your best one-arm row is 160lb dbs for 3, when my best is 95lb dbs for 3-4, and you're repping 200 or more with bent barbell rows and it's a struggle for me to do more than 150 and maintain form. anyway, the point of all of this - i'm starting to think that my shoulder injury may be due, at least in part, to the massive disparity between my chest / pushing strength and my back / pulling strength. so, on that assumption, at least until i can start benching again, i'm going to switch things up so that i'm training back 2-3 times per week. oh yeah, more cardio and less pizza. i gotta get rid of some of this lard before ski season.

overall grade: B-

[RiNgMaSteR]

Very nice squatting man!! Looking strong, hope the shoulder gets better!

[ravyn]

workout 17:

elliptical trainer
1 hour @ level 11, 6.01 miles, 1109 cal. burned (according to the machine.)

hyperextensions:
bw x 55

comments: nothing much to report. cardio is so damn boring.

[ravyn]

workout 18: ME squat / tris:

box squat:
135x8, 225x6, 315x3, 365x3, 405x3, 425x1, 445 for a miss

hyperextensions:
bwx25, bwx25, bwx25

db overhead extension:
70x10, 80x8, 90x6, 100x3, 60x11

tricep pressdown:
145x16, 145x9

comments: well, i didn't expect to miss 445 on the box squat since i got up 450 a couple weeks ago, but then i realized that my protein intake has dropped off dramatically over the last couple weeks. need to work on keeping that consistent. even if my bench goes completely to ****, i will squat 5 plates by year's end.

[Fullback_45]

**** bro still an awsome job on the box. Moveing 450 a few weeks agos is awsome! I see you nailed 90x14. Great jobn on those DB'S!

[ravyn]

thanks FB. i probably shouldn't have done it, given my shoulder issues, but oh well - i'm not usually too good at listening to the doctor. =/

workout 19: high-rep back/biceps

hammer strength row:
100x15, 120x12, 140x10, 160x5

hammer strength front pulldown:
120x20, 140x13, 160x8, 180x6

t-bar row:
45x25

hammer strength high row:
80x45

reverse grip curl:
45x15, 45x15, 45x15

db shrugs:
60x20, 70x15, 80x10, 90x8

swiss-ball crunch: 40


comments: trying to add more periodization into my back/bis routine, since it's become obvious that these two areas need more work than anything else. overall grade: B

[dim3z]

good luck wid ure shoulder man and i also have a weak row strength but im workin on it :|

just hit up those bent over rows with some 3 rep maxes and b4 u know it ull be soaring up in weight.

[Fullback_45]

Nice variety of lat movments. Def hit up the BB Rows though even though they can be a pain in the ass, I find the overhand grip feels stronger for me then underhand for some reason. Take care of that shoulder to bro.

[ravyn]

workouts 20-22:

various physical therapy-type activities.


finally got in to see a sports medicine specialist, who told me that my rotator cuff is fine, and that the actual problem i've been having is a pec strain.

i've got two more weeks of PT to go, but already there's massive improvement; i'm up to about 30 pushups without any pain, and i went to the gym today to try some light (135x15x2) benching - and again, no pain. i still need to ease back into benching, but the doc expects that i should be fully healed and good to go at the end of my PT.

i don't think i realized how much i missed being in the gym until i was away from it for a couple weeks.

[Fullback_45]

Wondered where hte hell you went. These are good signs bro. Can't wait to see you hit the gym hardcore again, you got PRs to kill!

[ravyn]

workouts 23-25: even more PT... damn, they make me do some unpleasant ****. i'd be thrilled if i never saw another swiss ball as long as i live, but i still have one more week to go.

it was suggested on friday by the therapist that i hit the gym over the weekend and try some real benching - not to go maximal, but to push it a little and see what would happen. and so, workout 26:

bench press: 45x10, 135x10, 185x10, 225x5, 225x5, 135(CG)x10

box squat: 135x10, 185x15, 185x15
goodmorning: 185x15
lying leg curl: 70x15
bent barbell row: 45x10, 95x15
hammer strength high pull: 100x15, 100x15
preacher curl: 30x15, 30x15
db overhead tricep extension: 45x15, 45x15
db shrugs: 50x15, 50x15
db military: 35x15
db lateral raise: 7.5x15
db reverse flys: 10x15
seated calf raise: 90x15, 90x15
ab crunch machine: 80x10, 80x10

comments: now, you're probably thinking "damn, what the hell is wrong with you, those are light weights!" and to that i'd say yes, they are, but it was recommended to me by the sports medicine doc that i do more high-rep stuff for a little while, so i'm going to do a 6-week cycle of HST. so, for the next two weeks, it's sets of 15. as for the benching - no pain at all. there was a little bit of pain on the first few reps of the db militaries right at about the point where my arms break through parallel with the floor, but nothing major. we'll see what the PT guys have to say tomorrow. grade: B+

[big_baller]

"damn, what the hell is wrong with you, those are light weights!" :D

Sometimes we need to go backwards to go forwards, turn this injury into something positive. Maybe build weaknesses that you wouldn't usually consider.

[Fullback_45]

Really glad your PT is going along well. Cant wait to see you back at 100%.

[ravyn]

workouts 27-29: more PT

workout 30:
db incline bench: 30x10, 50x15, 50x15
flat bench: 145x15
box squat: 135x10, 205x15, 205x15
GM: 195x15
lying leg curl: 75x15, 75x15
bent barbell row: 105x15, 105x15
hammer strength high pull: 110x15, 110x15
preacher curl: 35x15, 35x15
db overhead tricep extension: 50x15, 50x15
db shrugs: 55x15, 55x15
db military: 40x15
db lateral raise: 10x15
db reverse flys: 10x15
seated calf raise: 100x15, 100x15
ab crunch machine: 90x15, 90x15

workout 31:
same as workout 30

comments: done with the PT - follow up appointment with the doctor on wednesday, so we'll see what he says. so far i've had 2 trips to the gym since the last day of rehab, and i'm not feeling any pain. so far so good.

[Fullback_45]

Great news that you'r done with rehab bro. Now nothing can hold you back! Cant wait to see some huge ass PR's roll here in the near future.

[sculli]

comments: trying to add more periodization into my back/bis routine, since it's become obvious that these two areas need more work than anything else. overall grade: B
I was going to say, you have some good lifts but your back and bis seem to be a weakpoint. Of course you knew that already though.

[ravyn]

FB- thanks bro - since i'm doing a 6/8-week HST cycle, i don't plan to be going for PRs until after finals are over in mid-december, but i expect to break at least one of them.

sculli - yeah, now if only i'd figured that out and started doing something about it a year ago. better late than never, i suppose.

workout 32 - end of week 1 / 15-rep HST
db incline bench: 30x10, 55x15, 55x15
flat bench: 155x15
box squat: 135x10, 225x15, 225x15
GM: 205x15
lying leg curl: 80x15, 80x15
bent barbell row: 110x15, 110x15
hammer strength front pulldown: 120x15, 120x15
preacher curl: 40x15, 40x15
db overhead tri extension: 55x15, 55x15
db shrugs: 60x15, 60x15
db military: 45x15
db lateral raise: 12.5x15
reverse pec deck: 70x15
seated calf raise: 110x15
ab crunch machine: 100x15, 100x15

[ravyn]

workout 33:

db incline: 30x10, 60x15, 60x15
flat bench: 165x15
box squat: 135x10, 245x15, 245x15
GM: 210x15
lying leg curl: 85x15, 85x15
bent barbell row: 115x15, 115x15
hammer strength front pull: 130x15, 130x15
preacher curl: 45x15, 45x15
db overhead tri extension: 60x15, 60x15
db shrugs: 65x15, 65x15
db military: 50x15
db lateral raise: 15x15
reverse pec deck: 80x15
seated calf raise: 120x15, 120x15
ab crunch machine: 110x15, 110x15

comments: good workout overall; high rep GMs are a pain in the ass. no shoulder / chest pain whatsoever on any of the lifts, so that's def. a good sign, and bent barbell rows are finally starting to get a little easier even as i go up in weight. it'll be nice to move on to the 10-rep phase of this routine next week. grade: B+

[RiNgMaSteR]

Personally i love high rep training. Solid looking workouts dude! Good luck with your rehab training!

[big_baller]

Good to see you still training.

The high rep stuff will help boost new strength gains in the future mate. Think of it as mixing it up on purpose, rather than having to because of your injury.

Best of luck!

[Fullback_45]

Workout looked damn good. Def agree with baller, these high reps do pay off, sure gives your CNS a break so you can hit it harder later when the streanght gains roll.

[ravyn]

workout 34:

box squat: 135x10, 265x15, 265x15
GM: 215x15
db incline: 30x10, 65x15, 65x15
flat bench: 175x15
lying leg curl: 90x15, 90x15
bent bb row: 120x15, 120x15
hammer strength front pull: 140x15, 140x15
preacher curl: 45x15, 45x15
db overhead tri extension: 65x15, 65x15
db shrugs: 70x15, 70x15
db military: 50x15
db lateral raise: 17.5x15
reverse pec deck: 90x15
seated calf raise: 130x15, 130x15
ab crunch machine: 120x15, 120x15

comments: f**k, i'm tired... grade: B

[RiNgMaSteR]

Nice workout man! Seems pretty long!

[ravyn]

yeah - it takes me about an hour and a half to go through all that, because usually by the time i'm done squatting, GMing, benching, and rowing, i just sorta drag ass through the rest. i imagine it'll speed up a bit next week when the reps drop, but then the weight goes up so i may need to rest longer b/t sets.

[AJ010]

You're lookin strong dude! Those GMs are scary, 215x15 is nuts!

Hows the shoulder holdin up?

[ravyn]

steel-- thanks, bro - shoulder is feeling really good. haven't had any problems with it.

workout 35:

box squat: 135x15, 275x15, 275x15
db incline: 30x10
flat bench: 185x15
GM: 215x15

comments: a very, very short workout - just wasn't feeling it, and after the GMs my lower back started tightening up, so rather than continue on i cut it short and went home. grade: D-

[big_baller]

275 for 15 box squat.......and you give a rating of D-?

Crazy

[Fullback_45]

Strong workout regardless bro. Very nice!

[ravyn]

275 for 15 box squat.......and you give a rating of D-?

Crazy

well, i gave it D- because it triggered some sort of back spasm which has kept me hobbling around for the last couple weeks, and because i wasn't able to finish the workout.