Strong OHP Baker, crushed that 140!! Nothing but progress everytime visit!
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Strong OHP Baker, crushed that 140!! Nothing but progress everytime visit!
[QUOTE=raynerd;1337959491]Strong OHP Baker, crushed that 140!! Nothing but progress everytime visit![/QUOTE]
Thanks brother. I want 5xBW this year. It's going to happen 2.5lbs at a time. :)
[b]02/09/2015[/B] - [url=http://www.myfitnesspal.com/food/diary/bakerjb19][b]Macros[/url][/b]
Posterior Chain
Bike - 15 Minutes
Front Squats
5x95
5x115
5x135
4x165
4x165
4x165
(Will add reps, third set was perfect)
"Balls of Steel" Rack Pulls (Above Knee)
5x225
5x275
5x315
5x315
5x315
(Will drop the pin and reduce weight to 275)
Leg Press - Hammies
5x315
5x405
5x495
Standing Calf Raise
10x100x5
Stretch, foam roll, etc.
Front squats are going okay, not great. I really need to be consistent with my depth and form. It all starts when I unrack it. The perfect lift off usually results in a perfect set. That happened once and it was the last set. I may need to practice my set up if I'm going to get good at these. Rack pulls I'll be dropping the pin next cycle, that will put the bar below my knee. Will work up to 5x315x3 and then drop it again.
[b]02/10/2015[/B] - [url=http://www.myfitnesspal.com/food/diary/bakerjb19][b]Macros[/url][/b]
Chest / Back
Elliptical - 15 Minutes
Machine Flyes
20x80
20x80
Bench Press
10x95
10x115
~~~~~
5x135
5x165
5x185
5x205
3x225
~~~~~
5x185
5x185
5x185
(Will make modifications next week, undecided)
Incline Bench Press (Paused)
10x135
10x135
10x135
10x135
10x135
Chest Supported Rows
10x185
10x185
10x135
10x135
10x135
DB Flyes (ss/w)
10x35
10x40
10x40
Rope Pulldowns
10x195
10x195
10x195
Another session in the books. I played around with my form and grip on BP and found a hand position that I really like. Another thing I noticed is that I'm really freeking sore from yesterday and it affected my training today. To eliminate this issue I'm going flip my rest day to after shoulders/arms instead of chest/back.
Posterior Chain tomorrow.
Great volume in that chest and back session. I notice more DOMs in a deficit too. Certainly has an effect on the need for rest.
How long did that back and chest session take you? Serious volume there.
Awesome PC work, and sweet chest and back workout! I couldn't see not getting DOMS with the volume you crush.
I agree with the others, some serious volume going on in here.
[QUOTE=Plateauplower;1338421221]Great volume in that chest and back session. I notice more DOMs in a deficit too. Certainly has an effect on the need for rest.[/QUOTE]
My deficit is really low, maybe 200-300 calories per day. I'm slowly leaning out and I don't want to lose any strength or muscle. If it takes till summer it takes till summer. I have noticed being sore longer. I thought that was just age.
:)
[QUOTE=DocJekyll;1338434491]How long did that back and chest session take you? Serious volume there.[/QUOTE]
It didn't take that long actually, maybe 45 minutes total. I did super set on the last two pairs of exercises so that went really quick. Your sessions are also high volume with little rest, good stuff.
[QUOTE=raynerd;1338435771]Awesome PC work, and sweet chest and back workout! I couldn't see not getting DOMS with the volume you crush.[/QUOTE]
Thanks buddy. I'm not sure what's up with my PC, it seems..... bigger and stronger. In fact I feel bigger and stronger yet look leaner. I think it has to do with a lot of factors coming together. Lower stress, eating better, sleeping well, etc. I also think I have a lot more muscle to add. I'm not even close to what I can be again. If I can stay healthy I'm going to surprise a lot of people. Stay tuned.
[QUOTE=bamazav;1338477091]I agree with the others, some serious volume going on in here.[/QUOTE]
Thanks Dave. If you get up this way in April let me know. I'd love to cheer you on.
Upper chest is going to get all lumpy id you keep after all those paused inclines :D
At this til summer crew.
Please share the secret on less stress and sleeping well. I think I have the eating thing down (but could still be healthier) . :D
[QUOTE=EjnarKolinkar;1338566471]Upper chest is going to get all lumpy id you keep after all those paused inclines :D
At this til summer crew.[/QUOTE]
What's up E, thanks man. I'll eventually be switching ALL pressing movements to paused. Helps me slow down the negative portion of the movements and really concentrate on the MMC.
[QUOTE=DocJekyll;1338576221]Please share the secret on less stress and sleeping well. I think I have the eating thing down (but could still be healthier) . :D[/QUOTE]
Compared to my stress levels last year, this is a cake walk. It's all relative I reckon.
[b]Posterior Chain[/b]
Squats - 3x205x3
Rack Pull - 5x275x3
[b]Shoulders[/b]
Military - 3x142.5x5
I've been burning the candle at both ends the last couple day. Highlights above.
Will catch up on journals and post some food pronz this weekend. Rest tomorrow.
Was that last session a cardio session or deload or something? It didn't take me 10 minutes to read? :D
[QUOTE=mirroroferised;1339055851]Was that last session a cardio session or deload or something? It didn't take me 10 minutes to read? :D[/QUOTE]
LOL!
[center][b]Food Pronz and Macros Counted[/b]
Fish & Chips
Macros - 61/103/44/1050
[img]http://i.imgur.com/UIu0OQV.jpg?1[/img]
Flat Iron Steak w/ Garlic Mashed Potatoes and Onion Straws
Macros - 57/75/40/852
[img]http://i.imgur.com/rQRMmkx.jpg?1[/img]
San Jose Burrito
Macros - 45/132/45/1016
[img]http://i.imgur.com/BAgSN9f.jpg?1[/img]
10 Oz. Ribeye Steak w/ Loaded Baked Potato
Macros - 89/76/88/1267
[img]http://i.imgur.com/RVGxct9.jpg?1[/img][/center]
Nice food pics! I dove into some fish and chips yesterday that did a number on my macros for the day I'm sure. Little family owned restaurant that has been there much longer than people have been caring about counting calories I guess. Took a rough guess at 1200. Worth being hungry most of the day for lol
[QUOTE=mirroroferised;1339602161]Nice food pics! I dove into some fish and chips yesterday that did a number on my macros for the day I'm sure. Little family owned restaurant that has been there much longer than people have been caring about counting calories I guess. Took a rough guess at 1200. Worth being hungry most of the day for lol[/QUOTE]
Yep, one of my favorite meals for sure. There is a Mexican place that has California Fish Tacos that I've been craving for a while. I may try and go get some later. Easily 1500 calories for that meal.
[b]02/14/2015[/B] - [url=http://www.myfitnesspal.com/food/diary/bakerjb19][b]Macros[/url][/b]
Elliptical - 10 Minutes
Incline Bench Press
10x95
10x115
~~~~~
5x135
5x165
5x190
5x190
5x190
(Will bump 2.5lbs)
Machine Bench Press
10x135
10x185
10x205
10x225
10x225 10x205 10x185 10x135 (DS)
DB Flyes
10x30
10x35
10x40
10x40
10x40
Chest Supported Rows
10x95
10x135
10x185
10x185
10x185 10x135 10x95 (DS)
Pullups (ss/w)
5xBW
5xBW
5xBW
Cable Rope Pulldowns
10x195
10x195
10x195
Had a good session today and made some progress on Incline Bench.
Weight today was down another pound to 194.2 and naval down again to 33 even. At this rate I should be able to hit 32 and still be in the 190's. I would consider staying there depending on how I look.
Nice crushing Baker, those inclines and OHP are non-stop gainz!! Great job on the weight and gullet measurements. Looks like you are going to be in a very good place this cut.
You're doing great keeping up with the lifting volume and making strength gains ... looking big and lean in the pic from two weeks ago and it sounds like you've got your diet dialled in with just a small deficit to maintain your lean mass
[QUOTE=raynerd;1339660571]Nice crushing Baker, those inclines and OHP are non-stop gainz!! Great job on the weight and gullet measurements. Looks like you are going to be in a very good place this cut.[/QUOTE]
Thanks buddy I sure hope so. Appreciate the support.
[QUOTE=fittofattofit;1339778211]You're doing great keeping up with the lifting volume and making strength gains ... looking big and lean in the pic from two weeks ago and it sounds like you've got your diet dialled in with just a small deficit to maintain your lean mass[/QUOTE]
Thank you mate! The diet certainly is a work in progress and my training evolves from week to week.
I still think I can hit 200lbs @ 10% bodyfat. That's been my goal for a few years now.
[b]02/15/2015[/B] - [url=http://www.myfitnesspal.com/food/diary/bakerjb19][b]Macros[/url][/b]
Posterior Chain
Bike - 15 Minutes
Front Squats
5x95
5x115
5x135
5x165
4x165 (!!!)
5x165
(I may need to reset these)
Rack Pulls (Below Knee)
5x225
5x275
Bike - 20 Minutes
Leg Extension
10x20-30-40-50-60
10x60-50-40-30-20
Leg Curls
10x20-30-40-50-60
10x60-50-40-30-20
Standing Calf Raise
10x100x5
Stretch, foam roll, etc.
Wasn't feeling it today and I'm old enough to know when to back off. Instead of leaving I hit the bike for another 20 minutes to get some blood in the legs and then went to town on extensions, curls and calf raises.
Great session for not feeling it Baker. We all have those days, but the difference between the wolves and the pups is getting it done regardless of how you feel. Great job man!
[QUOTE=raynerd;1339934151]Great session for not feeling it Baker. We all have those days, but the difference between the wolves and the pups is getting it done regardless of how you feel. Great job man![/QUOTE]
Thanks man, I just looked up my average macros and I'm low on protein. I'll be bumping that up to about 200g per day to see if it makes a difference in my training.
[b]02/16/2015[/B] - [url=http://www.myfitnesspal.com/food/diary/bakerjb19][b]Macros[/url][/b]
Shoulders/Arms
Elliptical - 15 Minutes
Standing Calf Raise
20x100x5
Push Press
5x95
5x115
5x135
3x145
3x155
Seated DB Press
10x45
10x60
10x60
10x60
10x60
Pushdowns
10x100-110-120-135-150
10x150-135-120-110-100
Cable Curls
Fx50x5
So today I realized that I'm not a huge fan of Push Press so I'll be swapping that out to Power Clean and Press. I think I'll get more momentum that way plus work a lot more traps and upper back.
Rest tomorrow.
Good crush, never tried push press other than cheating an ugly rep on OHP. I imagine cleaning the weight first would be much more beneficial for the reasons you stated. Looks like a workout worthy of clubbin with some yootches after, in a real tight shirt!
[QUOTE=raynerd;1340091321]Good crush, never tried push press other than cheating an ugly rep on OHP. I imagine cleaning the weight first would be much more beneficial for the reasons you stated. Looks like a workout worthy of clubbin with some yootches after, in a real tight shirt![/QUOTE]
It just doesn't feel right, and when something doesn't feel right you just shouldn't do it. I haven't been in a club since my 20's lol. You Canadians must really know how to party.
So I'm considering making a programming change. It would focus on the "Big Four" and be set up much like the 5/3/1 program several of you are currently using. I'm not 100% sure how I'd set it up but I don't want to make a change that's going to hurt my progress with the volume. A two on one off rotation using upper/lower might work. It would give me more rest days per week than I'm currently getting.
Current Rotation:
Chest/Back
Posterior Chain
Shoulders/Arm
Rest
Proposed Rotation:
Chest/Back/Arms - Bench
Posterior Chain - Squat
Rest
Shoulders/Back/Arms - Military
Posterior Chain - Deadlift
Rest
I've had to take a couple days off this week due to weather so kicking around some ideas.
That looks like a good setup Baker. I try to do a strength/bb split where the big lifts are always the focus with a bunch bb'ing stuff after. I really like it anyway. I find if I train for just strength only, I am sacrificing potential size gains so try a bit of both. Quads I would be fine wih just squats though, as that is the only thing that ever made the sticks grow a bit
[QUOTE=raynerd;1340662161]That looks like a good setup Baker. I try to do a strength/bb split where the big lifts are always the focus with a bunch bb'ing stuff after. I really like it anyway. I find if I train for just strength only, I am sacrificing potential size gains so try a bit of both. Quads I would be fine wih just squats though, as that is the only thing that ever made the sticks grow a bit[/QUOTE]
Thanks man I'm starting to implement today. Pretty sure I'll be doing more for legs than just Squats though.
Bench Day
[b]02/19/2015[/B] - [url=http://www.myfitnesspal.com/food/diary/bakerjb19][b]Macros[/url][/b]
Chest/Back - Alternating Sets
Arms - Straight Sets
Bench Press (Paused)
5x175
5x175
5x175
(No increase, work on form)
Chest Supported Rows
10x135
10x135
10x135
10x135
10x135
(Will increase 20lbs)
Incline Bench Press (Paused)
10x135
10x135
10x135
10x135
10x135
(Will increase 5lbs)
Cable Pulldowns
10x115
10x115
10x115
10x115
10x115
(No increase)
Machine Curls
10x185
10x185
10x185
10x185
10x185
Overhead Cable Extensions
10x100
10x100
10x100
10x100
10x100
Started a tad to heavy on the Bench Press but got all the reps. I will hold that weight and really concentrate on consistency and form. Everything else went pretty smooth.
Squats tomorrow.
Squat Day
[b]02/20/2015[/B] - [url=http://www.myfitnesspal.com/food/diary/bakerjb19][b]Macros[/url][/b]
Bike - 15 Minutes
Leg Extensions
10x50
10x50
10x50
10x50
10x50
(Will bump 10lbs)
Single Leg Curls
10x50
10x50
10x50
10x50
10x50
(No increase)
Squats - Parallel - Belted
5x205
5x205
5x205
1x225
1x245
(No increase on 5's)
Kind of a short day but got in some work. I switched up the order of exercises to see if it would work some of the kinks out and it certainly helped a lot. I will add Front Squats to this day when I have more time to train. The extra credit singles went up pretty easy. Left hip is giving me troubles so I may hit the chiro today.
Rest tomorrow.
Great couple sessions Baker. Strong on the chest work and awesome leg crush. How did you find the squats after some pre-exhaustion? I can see that being a nice way to work out the old man kinks beforehand :)
Nice couple of session there Bake. Your volume is still real nice in deed. I like the program change for the new split. When are you implementing it?
Oh, and your making me crazy with the foodz. I can't eat anything like that on this cut! F@ck me!
[QUOTE=raynerd;1341250531]Great couple sessions Baker. Strong on the chest work and awesome leg crush. How did you find the squats after some pre-exhaustion? I can see that being a nice way to work out the old man kinks beforehand :)[/QUOTE]
Thanks man appreciate that. I actually thought I was able to "feel" the legs more with a good warm up and pre-exhausting them with the extensions and curls. I am going to try and start foam rolling and doing some good stretches prior to squats as well. Wasn't able to hit the chiro but did read on on some good stretching exercises for the hips.
Old man kinks = rigor-mortis :)
[QUOTE=DocJekyll;1341251181]Nice couple of session there Bake. Your volume is still real nice in deed. I like the program change for the new split. When are you implementing it?[/quote]
I implemented it Thursday. It's not a huge change but it allows me to concentrate more on getting stronger on those big four lifts. Since I'm able to bench pain free now I'm going to try and rebuild my chest mass. Volume works but strength training works too.
[quote]Oh, and your making me crazy with the foodz. I can't eat anything like that on this cut! F@ck me![/QUOTE]
LOL!! IIFYM bro, you can eat what you want (within reason) and still get really lean.
Progress this week 194.2 and waist is 32.75. Finally broke into the 32's.
Headed to the gym for abs, calves and some light cardio.
[QUOTE=baker;1341101361]Pretty sure I'll be doing more for legs than just Squats though.[/QUOTE]
I can't recall if I've ever read about Bulgarian Split Squats in your journal or not. Have you tried them? They work my glutes like NOTHING ELSE. I keep them in every program just because I don't ever want to detrain ;-) Because when you add them after an absence, my experience has been big-time DOMS. I don't even try to progress with them . . . just do some (currently using two 37.5 lb DBs for one set of 10-12 reps) at the end of each workout.