sculli's PL journal

[sculli]

5-OCT-2004

5 min warmup on treadmill
couple of sets of crunches while waiting for the squat rack

BOX SQUAT- warmup then 225x5,3,5,5,3
First time ever doing box squats. Didn't use a belt during warmup or first set but my back isn't 100% so I belted up after that. Should have gotten 5 sets of 5 but wasn't feeling too great. Liked the box squats though because they force you to use good form. It was weird going this light but I'm just getting back into powerlifting (used to squat 450).

LEG EXTENSION - 105x10,10,10 - light weight but felt heavy after the box squats.

GLUTE HAM RAISE - 3X10

STANDING CALF RAISE - 175x10,10,10

[sculli]

Short term goal is to get a good base going. I've been doing more bodybuilding type pump workouts over the last year or so and want to get myself back into shape strength-wise. Also have had a back injury in the last year, so I need to keep that in mind while doing this. Originally I was going to jump into a periodized routine but since it's based on percentage of max, I should build a base first so I can determine my max at a later date and then do the periodized routine. So the base routine will be primarily 5x5 for the big three and some assistance exercises in the 3x8-10 range for the most part.

Long term goal for the next year is to get my max in the big 3 back to where they were a few years ago. This means 450 squat, 420 bench, and 480 deadlift. I think this is attainable given all the advances in strength training that have come out in the last couple years that I did not know about back then. Things like box squats, board presses, bands, etc. I'll be keeping it simple for the first few months but eventually will work the newer stuff in (already started with box squats and I can already tell they will be a big help). As far as westside and the other newer training methods, I will eventually work these in but not for the first several months.

I already know from past experience that a side effect (a good one) of all of this will be a hardening and thickening of my muscles. I'd basically like to keep my weight where it is between 210 and 220 at least until next summer when I may take a break from PL and do some cutting up bb style. If I go over 220 that's ok as long as it's not just added fat.

[sculli]

Short 10 minute cardio on the treadmill and some light stretching.

[Fullback_45]

Goodluck getting back up to those numbers. Pretty soon you'll have surpassed them. Def some numbers to be proud of.

[AJ Roberts]

Glad you choose to come back! Looks like your on the right path to becoming a monster again!!

[sculli]

-BENCH 225x5,5,5,5,5 - pretty easy will go up 5 or 10 lbs next time

-DUMBELL BENCH 65x10,8,10 - didn't rest enough before the 2nd set

-CLOSE GRIP BENCH 135x5,5,5 - really easy but haven't done these in a while so I went light. Will use about 20 lbs more next time.

-PUSHDOWN - 110x10,10 - just plain too light gotta add 20 lbs next week

-DB LATERAL RAISE - 30x10,10

ABS - did a few various ab exercises (hanging leg raise, incline situp, incline russian twist).

[sculli]

Thanks AJ and Fullback.

[sculli]

Missed a couple of days due to hectic schedule. So I'm did the workout I'd usually do on Friday on Sunday. Needed the extra rest anyway though.

-DEADLIFT (sumo style) warmup then 255X5,5,5,5,5
First set was rough, probably due to not warming up enough.
Each set after that kept getting easier and easier. Definitely glad
I decided to go with sumo style. This felt pretty good/safe on
my lower back. Once I get in the groove I'm sure I can pile a lot
more weight on.

-BARBELL BENTOVER ROW 135x8,8,8
Wasn't feeling good with this one. Ended up using my warmup
weight for my work sets.

-HYPEREXTENSIONS BWx10,10,10
Felt pretty good will try and get 15 reps next time

-BARBELL CURL 80x5,5 90x5,5,5
These were really too light.

-ABS - I did a few ab movements on a couple of machines as well as incline situp and russian twist

[AMG]

Good luck with your goals. Nice training so far.

[sculli]

Well, I'm back from a 2 week vacation. I've not been updating my workouts here while I was away but I actually did continue to train a few times per week while I was away. Not going to bother filling in the blanks from the vacation but I'll begin updating from tonights workout forward.

[sculli]

lower back machine - 110x10,10,10

a few sets of pushups & situps while waiting for squat rack

box squat - 285x3,3,0 135x8 failed at 3rd set of 285 - paused to long at
bottom and got stuck doh!

leg extension 130x10,10,10

leg curl 100x10,10,9

seated calf raise 100x10,10,10

moderate cardio

[sculli]

Did an arm workout today, not really a PL workout but just did it for the heck of it. This will be my last workout before I start my periodized program next week.

Superset 1
Preacher curl 80x3,3,3 50x10
close grip bench press 185x3,205x3,3 135x10

Superset 2
db curl 55x3,3,3 30x10
db lying tricep ext 35x5,3,3 15x10

Superet 3
db incline curl 45x3,3,3 22.5x10
pushdown 110x3,130x3,150x3, 70x10

pushups

various ab exercises

20 minutes cardio

[sculli]

Squat warmup then 180x12,12 No belt or knee wraps on squats. I probably won't use a belt until I get in the lower reps - under 6 reps. And won't use knee wraps unless I'm doing triples or less. Will probably switch to box squats in a couple of weeks or perhaps do both regular and box squats.

Leg Press 360x6,6,6,6 This was fairly easy but I didn't want to push it too much on the first day of the new program. Weight is the plates only since I don't know what the machine weighs empty.

Leg Extension 135x10,10,10

Seated Leg curl 105x8,8,8

Seated Calf Raise 50x15,15,15,15

Swiss ball crunches 1x20

[sculli]

Started creatine today (ISS Creatine Titrate Extreme). Hopefully I notice something from it in a week or so. Most of the weights I used this day were pretty light but it's only week one of an eight week cycle. Only thing that felt heavy was the dumbell bench and the bicep work. I felt pretty good after this easy workout and for some reason looked extra big. I think that's mainly from eating and resting more lately than I had been.

Bench 170x12,12

Incline bench 135x10,10,10

Wide grip bench 135x10

Dumbell Bench 85x3,5,4

Seated shoulder press (front) 95x6,6,6,6

db lateral raise 35x10,10,10

EZ bar curl 80x8,8,8

Hammer curl 35x5, 25x8,8

Ab machine couple of sets at a moderate weight

[2THICK]

First time I have been through your journal here, but everything is looking good. You do a little more volume than most, but I think that can be very beneficial in building a good base. Your lifts are in great proportion (squat bench dead). Often you will see people have one good lift and the others lagging. It will be cool to see these go up. Take Care Bro,

2THICK.

[sculli]

First time I have been through your journal here, but everything is looking good. You do a little more volume than most, but I think that can be very beneficial in building a good base. Your lifts are in great proportion (squat bench dead). Often you will see people have one good lift and the others lagging. It will be cool to see these go up. Take Care Bro,

2THICK.
Thanks, I got some updating to do here since I haven't posted the last couple of workouts yet. Yes, I'm doing the extra volume now but will probably switch it up after the 8 weeks on this program are up. Seems like a lot of people are doing west side these days which is interesting to me. I just want to do a little more research before I go that route so I'm sticking with a periodized routine for now.

[sculli]

Deadlift 190x12,12 no belt still.

Good morning 45x10, 65x10, 65x10

Behind neck pulldown 165x6,6,6,6

Seated Row 150x10,10,10

Shrug 135x10, 225x10,10 Did these with the smith machine b/c someone was usging the rack and I didn't want to wait.

Close grip bench 155x10,10,10

Dip BW(215)x6,8,7

Cheat Curl 100x6,6, not really much of a cheat these were in decent form

Hammer Curl 30x8,8,8

[sculli]

Squat 190x10,10 still going raw on these since it's the light part of the cycle

Olympic (close) squats 190x3 really easy but just wanted to do a couple reps

Leg press 410x6,6,6,6 felt good want to bump it up 50 lbs next week

Leg Extension 140x10,10,10

Seated Leg curl 110x8, 115x8,8 next week will do all sets with 115

Seated Calf 70x15,15,15,15

ab machine - did a couple of sets not counting reps though

[sculli]

Bench 180x10,10

Incline Bench 155x10,10,7 harder than I expected, I think I didn't rest enough before the last set

Wide grip bench 155x10

Dumbell Bench 85x4,4,4

Seated Front Shoulder Press 115x6,6,6,6

Bent over laterals 20x10,10,10

BB Curl 85x8,8,8

Hammer Curl 30x8,8,8

[RiNgMaSteR]

Solid workout man! Keep up the good work!!

[sculli]

Solid workout man! Keep up the good work!!
Thanks, I'm looking forward to the latter weeks of the program when I can start moving some heavier weights. I'm adding like 5% each week to the squat, bench, and deads and lower the reps in a typical periodization.

[sculli]

Deadlift 195x10,10

Good morning 65x10 70x10,10

Front pulldown 170x6,6,6,6

Nautilus Row 155x10,10,10

Shrug 225x10,10,10

Close grip bench 160x10,10,8

1db tricep extension 65x7,11,8

Cheat curl 110x6,6

Hammer Curl 35x8,8,8

[sculli]

Squat 195x8,8 - hips still feel awkward doing wide squats, may use a box next time

Olympic squat 225x3 -easy, my quads are still much stronger than my hips

Leg Press 450x6,6,6,6 - easy

Leg Extension 145x10,10,10

Seated Leg curl 115x8,8,8

Seated calf 70x15,10,15 - didn't rest enough before the 2nd set

Did some abs on the swiss ball at the end of the workout

[sculli]

Kind of a crappy workout this day. Probably due to the Thanksgiving turkey etc.

Bench 190x8,8

Incline Bench 155x10,6 135x7 - was still feeling the effects of the thanksgiving turkey on this exercise. Tired as hell.

Wide grip benchpress 160x10

db bench 85x5,4,5

Seated front military press 120x6,6,6,6

db laterals 35x10,10,10

BB Curl 90x8,8, 40x8 feeling crappy on this one too

Hammer curl 35x6, 30x8,8

[sculli]

Deadlift 200x8,8 this was very easy

good morning 70x10,10,10

rear pulldown 170x6,6,6,6

Seated Nautilus Row 160x10,10,10

Shrug 230x10,10,8 grip starting to fail on last set I need to think about adding some grip work

close grip bench 160x10,10,10

Cheat curl 115x6,5 second set sucked

Hammer curl 35x8,8,8

[sculli]

Very crappy workout today. I was very hungover after going to a bar after a meeting on Wednesday night - dumb move!

Squat 225x6,6

Olympic squat 225x3

Leg Press 500x6,6

decided to call it a day since I really felt like crap

[sculli]

Bench 225x6,6

Incline Bench 155x10,10,7

Wide bench 155x10

db bench 85x7,5,4

seated row 170x10,10,10 - don't know why I did these today I usually do 'em on deadlift day

front pulldown 165x 10,10,10 - again I usually do this on deadlift day

seated military press (front) 135x6,6,5

bentover db raise 22.5x10,10,10

db tricep extension 75x8,6,5

bbcurl 80x6,6,4

hammer curl 35x8,8,8

various ab stuff

[sculli]

Felt good today. Was fired up to go to the gym after listening to some old school Metallica on the ride to the gym.

Deadlift 245x6, 265x6 - these were really easy. Going to bump the weight up a lot next week.

Good morning 75x10,10,10

dumbell shrug 85x10,10,10 - had to use dumbells since someone was using the rack. Was good for variety though.

Close grip bench 165x10,10,10

Cheat curl 110x6,6

Hammer curl 35x8,8, 30x8

abs

[Porky]

drinking makes you weak

good workouts man

keep on keepin on =)

[sculli]

drinking makes you weak

good workouts man

keep on keepin on =)
Indeed it does! It was kind of worth it though since I rarely drink these days, once in a while is OK. Thanks bro.

[sculli]

box squat 255x4,4 - first time using belt since I started this cycle.

leg press 500x6,6,6,6

leg extension 145x10,10,10

seated leg curl 120x8,8,8

seated calf 70x15,15,15,15

abs

[sculli]

Bench - 275x4,4 This felt great!

Incline bench 155x10,10,6

Extra wide grip bench 185x6

Dumbell Bench 85x5,5,5

seated front military press 135x5,4,3, 45x6 - this was bad, I think my shoulders and triceps were too fatigued from benching.

bentover db lateral 27.5x10,10,10

Curl 90x8,8,8

Hammer Curl 40x8,8,8

Finished up with a few ab exercises and some rotator cuff work b/c my shoulder was feeling a little sore but not too bad. Overall a really good workout except the military presses.

[Fullback_45]

Very nice benching.

[sculli]

For some reason there are a few entries missing from my journal.

To briefly recap, deadlifts went well last week. Did 315x4, 325x4 and assistance work went well also.

[sculli]

Box Squat 315x2,2

Olympic squat 225x3

leg press 540x6,6,6,6

Leg extension 150x10,10,10

Seated Leg Curl 125x8,8,8

seated calf raise 75x15,8,15,15 (didn't rest enough before 2nd set)

Abs

[sculli]

Bench 295x2,2 - the first set was easy but the second was a little harder. My butt came off the bench on the last rep of the second set. This was done without a spotter so that's probably why I panicked a little on that last rep and let my form get sloppy.

Incline bench 155x10,10,10

Wide bench 185x10

db bench 85x5,5,5

machine military press 135x6,6,6,6 (switched to machine presses b/c the barbell miltary presses were bothering me last week)


bentover laterals for rear delts 30x10,10,10

bb curl 95x8,8,8

hammer curl 40x8,8,8


abs

[.aeterna]

nice numbers sculli....keep it up man...

and GO PATS as well lol

[sculli]

nice numbers sculli....keep it up man...

and GO PATS as well lol
Thanks, I'll be maxing out next week. So we'll see what happens.

Pats choked the other night I'll admit but they still own all.

[sculli]

Deadlift 340x2, 350x2 this was pretty easy

shrug 240x10,10,10

good morning 95x10,10,10

pulldown 195x6,6,6,6 harder than I epected

seated row 170x10,10,10

close grip benchpress 165x10,10,10

db tricep extension 75,5,5,5

did some light concentrations curls and abs to finish up

[sculli]

Taking a few days off for the holidays and to rest up before I max out next week.

[Porky]

nice workouts

goodluck on maxes

any idea what ull be aiming for?

[sculli]

nice workouts

goodluck on maxes

any idea what ull be aiming for?
Thanks. I think I'm going to start with 325 for squats and go up from there. For Bench I'm going to start with 310 or 315. For deadlifts I'll start with 365. Obviously squats are my weakness but I'm working on it. We'll see what happens.

[sculli]

Maxed out for squats today.

Squat 325x1, 335x1, 340x1 Probably could have done more but my knees were starting to make me nervous and I didn't have knee wraps on. Pretty happy with the lifts though considering I didn't have knee wraps on.


Seated calf raise 75x15,15,15,15

Abs

Called it a day with that, need to save energy for other lifts this week.

[sculli]

Bench - maxed out at 315x1 also tried 325 but failed. Should have gone for 320, I think I would have gotten it.

Finished up with some light shoulders, arms, abs and rotator cuff work.

[IronBender800]

Nice job on the bench dude!! Get that squat up though!! How deep do you squat and what style??

[sculli]

Nice job on the bench dude!! Get that squat up though!! How deep do you squat and what style??
Thanks, I was a little dissapointed I didn't get 325 at first. I should have just went for 320 but I was a little too cocky because the 315 went up pretty easy. But at least missing the 325 let me know where my sticking point is, which is about 4 inches off my chest. So I'm glad I failed for that reason, now I know what I need to work on. Board presses should help.

Yeah, my squat is not that good. It's because I ****ed up my lower back about a year ago and it's still not 100%. But my legs are actually plenty strong, it's just my back that holds me back. When I do squats, my legs don't even bother me at all but my back does. When I train I usually do box squats slightly below parallel with a wide stance. For the max I did the other day, I didn't use a box obviously but went with a wide stance to parallel. I think I could have done more if I had knee wraps on but without them I didn't want to push it too much b/c my knees were feeling a little iffy after the 340 squat. I'm also just getting back into squatting heavier so I'm sure I'll get better in 2005.

Deadlift max is tomorrow. We'll see how that goes, my back is a little sore right now but hopefully will be feeling better tomorrow.

[IronBender800]

Im no expert but pl style squatting is harder on the back because it forces you to bend farther forward. Maybe you should use a narrower oly style stance...just a thought. Good luck on the deads!

[Porky]

awsome bench and squat maxes.

what if u went for 320 and powered that tried 325 and missed. then u might be thinkin shoulda went straight for 325 mighta had it =). hehe

[sculli]

awsome bench and squat maxes.

what if u went for 320 and powered that tried 325 and missed. then u might be thinkin shoulda went straight for 325 mighta had it =). hehe
LOL Probably. But overall I'm happy with the 315 as a starting point for 2005. I'm going to be starting the Fortified Iron Bench routine on Monday as well as testing a new cee supplement that I've been asked to test. I'll be posting a log in the supplement section to keep track of gains with it.

[Porky]

cool ill check that log out. have u done then fi bench routine yet?

[sculli]

cool ill check that log out. have u done then fi bench routine yet?
No, it will be my first time trying it but I've heard good things and have been wanting to try it for a while.

[sculli]

Deadlift max day
Started out with 365x1, then tried 370 but failed couldn't budge it.

Did some light back and abs work.

[Porky]

Deadlift max day
Started out with 365x1, then tried 370 but failed couldn't budge it.

Did some light back and abs work.


you hit every weight u planned or exceeded it. good stuff man.

3 plates and a 25er. awsome pull.

how was the 365? really tough?

[Porky]

Congrats on killing that swat max! Nicely done.


ye nice "swat" sculli hehe :)

[Fullback_45]

Congrats on killing that swat max! Nicely done.

[sculli]

you hit every weight u planned or exceeded it. good stuff man.

3 plates and a 25er. awsome pull.

how was the 365? really tough?
Thanks. It was pretty tough but I thought I'd go for 370 for the hell of it but it wasn't moving that day.

[sculli]

Thanks fullback

[sculli]

Guys, in case anyone's interested I started a new log today. It's in the supplement section because I'm testing a new cee product called Cre Ethyl Thunder and was asked to review it there. I will be doing the Fortified Iron Bench routine while using this supp. Link to the thread is in my signature.

[IronBender800]

Nice work man! Ill check it out. Good luck with the bench routine.