haha, yup. Thanks yall. Felt good getting out 150 in a single workout. Those last two sets were seriously painful though. Had to take a few seconds rest after 5 each time, and my lats were so fatigued they were the slowest reps you've ever seen haha. After my sets for a warm up, I was doing several sets of 15, then dropped it to 10.
Haha, lats definitely exploded during my bulk that's for sure. Can't wait to get lean, when I do I'm putting up a lat spread pic
Awesome, been checking in your old log for a few days looking for updates or something. Glad I have a new log of yours to follow, will check in after I update with my workout
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02-12-2013, 10:32 PM #121
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
B: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-12-2013, 10:48 PM #122
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Today was my deadlift day. Usually I'm really pumped for this workout but I was just feeling REALLY lazy today. Didn't get much sleep at all last night, so that's probably why. (Studying calc + 8am ochem lab means I got 3 and a half hours). About to pass out now though to make up for it. Anyways, had a solid day..nothing groundbreaking but can't be setting PRs every workout can we? I also kept the weight closer to the percentages Wendler set (should've been doing that all along). Anyways:
Deadlift Day
Warm Up
Jump Rope X 400
BW Chins X 50
The Work Out
Deadlifts
205 X 5
205 X 5
205 X 5
300 X 1 -- difficult, put on some more weight for another single though
315 X 1 -- slowest rep for deadlifts I've ever had. Got it past the knees and just froze. I got it up though, and held it for a few seconds for good measure.
Deadlifts - BBB
155 X 10 -- Got it but it was tough, I was warn out by this point. Looked at what I did last time for BBB sets and lowered the weight closer to it
135 X 10
125 X 10
115 X 10
115 X 10
Ow. Form was starting to break down in that last set, thankfully I was done though
ATG Squats
135 X 5
135 X 5
135 X 5
Wide Grip Chins
+35 X 5
+35 X 5
+35 X 5 (Grip was definitely the limiting factor here. Forearms were burning after deads)
--Also, I think I'm going to do chins this way from now on. Start out with a warm up of 2-3 sets unweighted AMRAP, and work on getting unweighted reps up (ideally they'll total around 50). Then later do as close as 5 X 10 with +35 as possible. Goal is to get 5 X 5 with +35, and then I'll try to get 2 of them to be 6 reps and progress that way. On deadlift days though, with my grip strength destroyed...don't know what I'll do. Rows?
Conditioning
Walking to Class -- Total of 3.4 MilesB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-12-2013, 11:04 PM #123
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02-13-2013, 04:13 AM #124
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02-13-2013, 08:43 AM #125
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02-13-2013, 09:45 AM #126
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02-13-2013, 12:43 PM #127
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02-13-2013, 01:32 PM #128
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02-15-2013, 01:35 AM #129
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Had a good, but rushed workout. Had a test until 9:30, had to walk back to my dorm, take my volatile, and drive to the gym. Even though I was rushed though, I got everything in (except forgot to do singles. I'm okay with it though):
OHP Day
Warm Up
5 minute jog back to dorm
BW Chins (hammer grip) X 20, [<30 sec break], X 15, [<30 sec break], X 15
The Work Out
Standing BB OHP
85 X 5
95 X 5
95 X 5
Starting to love OHP
Standing BB OHP - BBB
60 X 10
60 X 10
55 X 10
55 X 10
55 X 10
After this I actually was getting sore in my abs. Guess they aren't quite used to stabilizing me this way yet
Weighted Chins (wide grip)
+35 X 5
+35 X 5
+35 X 5
+35 X 4.75 -- more than half a rep, but not a whole one. I got stuck 3/4 of the way up and just could not go up any further
+35 X 4
Missed the 5X5 mark, so I guess I'll hit it next time.
Probably could have done more sets but the gym was closing and I only planned on 5 so I moved on.
Flat BB Bench
115 X 5
115 X 5
115 X 5
Giant Set: Standing Bicep Curls
One Arm Curl == 22.5 X 10
One Arm Curl == 22.5 X 10
Hammer Curl == 22.5 X 10
Giant Set: Lateral Raises
22.5 X 8
22.5 X 8
22.5 X 8
Giant Set: Rear Delt Raises
15 X 10
15 X 10
15 X 10
Giant Set: French Press
25 X 10
25 X 10
25 X 10
^Love that oneB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-15-2013, 10:24 AM #130
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02-17-2013, 11:20 PM #131
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02-17-2013, 11:28 PM #132
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Been a few days since my last check in. Valentine's Day messed up my workout schedule, had a good one though. Wallet definitely took a big hit. Won't be going out to eat for a few months lol.
As for my workouts, back on track. The workout I was supposed to do friday (squats) I did just now. Wasn't great though, I've been doing homework on my laptop all day so I had a headache, ate WAY too close to the workout (Triple Meat burger (without buns) about an hour before the workout. Thought that would be enough time but..not a wise move on my part), and was feeling really lazy. At least I didn't skip it though. I did keep it short and sweet. Got in and got out
Also, skipped my Volatile preworkout. It's so late didn't want the caffeine. And doing a workout without it makes me appreciate it that much more haha. Not a great day. Probably good to go light though since I've got conditioning class tomorrow followed by my bench workout (love 3 rep week for bench)
Squat Day
Warm Up
Jump Rope X 450
BW Chins X 20, 15, 10
The Work Out
Smith Machine Squats (went to the crappy gym again)
1 plate X 5
1.5 plates X 5
1.5 plates X 5
1.5 plates X 5
--too lazy to do math right now. Wasn't feel great so went light
Superset: Squat Assistance Work
Leg Press -- 160 X 10
Leg Press -- 160 X 10
Goblet Squat -- 35 X 10
Goblet Squat -- 30 X 10
Goblet Squat (w/ Calf Raise) -- 25 X 15
--pretty much just screwing around here. Liked doing goblet squats for assistance though.
Superset: Machine Row
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5
And that's all she wrote. Kept rests below 30 seconds for the superset. (Was ready to leave the gym. Seriously felt bad) Excited for conditioning and workout tomorrow.B: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-18-2013, 09:01 AM #133
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02-18-2013, 11:40 AM #134
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Oh ya. Honestly, it was a combo of no volatile + really lazy (albeit volatile normally fixes this) + ate too close to the workout + headache.
But that lazy feeling just did NOT want to go away yesterday, and I was feeling weak (especially on chins). Just felt bleh. Much better today though, going to take my scoop and a half of volatile a bit later and set a PR on bench. Goal is a single at 200, we'll see hahaB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-18-2013, 01:49 PM #135
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02-18-2013, 08:10 PM #136
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
haha definitely has pros and cons. Thankfully my gf is pretty cool and when I told her it'd be awhile before we go out again she laughed and said that it's totally fine.
And ya, I was worried I was gonna have another lazy day at the gym today too. 5 minutes of south park turned into a 2 hour nap. Woke up feeling super groggy, but got to the point I was feeling good againB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-18-2013, 08:57 PM #137
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Good workout today, chest and lats are sore. Goal was 1 rep with 200, missed it by 5 pounds. I think my bench is starting to stall. I'll try again next week to hit 200 and if I still can't I'll back off for my training max and ramp back up.
For volatile, I think I have about 3 workouts left, so the log is winding to a close. It's lasted quite a bit, longer than I thought it would.
Bench Day
Warm Up
Jump Rope X 300
BW Chins X 20 (hammer), X 15 (wide), X 15 (wide)
The Work Out
Flat BB Bench
170 X 3
170 X 3
170 X 3 -- felt good on these today. And had a good spot so I was pushing it (not a whole lot though)
180 X 1
185 X 1
195 X 1 -- barely got this rep, almost started dropping on me. Pushed through though, but knew there was no way I was adding 5 pounds and still hitting it.
Flat BB Bench - BBB
105 X 10
105 X 10
105 X 10
105 X 10
105 X 10
--Started getting really tough. Never racked the weight though and got out all the reps
Standing BB OHP
85 X 5
75 X 5
75 X 5
Weighted Chins (wide grip)
+35 X 5
+35 X 5
+35 X 5
+35 X 5
+35 X 5
--Got 5X5! It was really tough so think I'll just stick with this once more before going for 6 reps on the first few sets
Giant Set: Standing DB Curl
12.5 X 10
12.5 X 10
25 X 10
Giant Set: Lateral Raises
12.5 X 10
12.5 X 10
25 X 10
Giant Set: Rear Delt Raises
12.5 X 10
12.5 X 10
15 X 10
Conditioning
As a circuit; 2 minutes at each station, done three times with no rest whatsoever:
Hurdles
Ladder (on the ground)
Pushups with BW Squats
Battle Rope with Jump Rope
Stair Sprints
Crunches with Back Hyperextensions
B: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-18-2013, 09:23 PM #138
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22255
my training coach said that whenever he stalls on bench, he takes it off for a week and always, without fail, came back stronger and got a new PR
The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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02-19-2013, 04:44 AM #139
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02-19-2013, 02:37 PM #140
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
I think I'm going to try to push through the rest of the cycle and for my deload week I'll do what you suggested--just take around 5 days off from lifting
Good suggestion, I think I may do that. I have done 195 before though and this time around was about the same level of difficulty. I might give it a shotB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-19-2013, 02:43 PM #141
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Later today is deadlifts. I have no idea why, but after my chest workout yesterday...my legs are sore. ??? I guess it's because of the conditioning yesterday? Went to class this morning and afterward as I was getting out of my chair I literally let out an audible grunt (thankfully no one heard haha). So I'm not sure how it's going to go. Specifically hamstrings, but to a larger extent it's the muscle that adducts the thighs (presumably the hip adductor, then?)
If I'm feeling good and can get a solid workout in, my goal is to do 2-3 singles with 3 plates. If I can make one of those a double, even better. Don't know though. About to down some BCAAs with crossed fingersB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-20-2013, 09:58 PM #142
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Yesterday was deadlifts, had a good workout..not great. Started bleeding a few sets into deadlifts and had to go to the medic to get it bandaged before I could continue. When I got back I was cold and decided to just move on. My cell didn't save the weights I did for some reason, but here's what yesterday looked like:
Deadlifts: 5/3/1 sets + 2 singles
..after break..
Leg Press: 5 sets of 10 (weight was around 300 I think)
Superset: Machine Row :: 4 sets of 10, 1 set of 35
Superset: One Legged Standing Calf Raise :: 5 sets of 20 per leg
Tomorrow is OHP. Starting to like these so I'm pumped for it. I have OHP and then Squat day then I'll probably run out of volatile :/ Review will be up once I run outB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-20-2013, 10:22 PM #143
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02-21-2013, 12:50 AM #144
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Meant to include that, I posted that as a study break and guess I was kinda out of it haha.
For the 5/3/1 sets it was 70% of 315 so I did 3 sets of 3 with 220
For the singles, I did the first one at 275, then with 295. Was feeling good until I looked down. Felt bad because without realizing it I had bled on the bar. While I was at the medic they had to wipe down the area. Need to get pants..
Also, volatile has been treating me well. Lately I've really wanted to go workout but when I have the time I just feel run down and lifeless. Scoop and a half of volatile, then my jump ropes and I'm good to go. That's my favorite part about it, by far.
The pumps are pretty nice too keep me motivated in the gym to push harder. I've enjoyed the product--it's lasted a lot longer than I thought it would (only have to use 1.25 - 1.5 scoops for it to be effective opposed to other pre-workouts that require 2.0 - 2.5 scoops) and the pricing is definitely fair.B: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-21-2013, 03:07 AM #145
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02-21-2013, 08:42 AM #146
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22255
you know you're doin deadlifts right when you bleed all over the bar man. It happens to me almost every time. Even if I wear pants! But when you're in the zone you don't even feel it really. Till you take a shower then it burns like crap.
Glad you're likin volatile man! Thanks for the positive commentsThe 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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02-21-2013, 07:09 PM #147
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
lol I thought the scabs would be fine but definitely ripped them off during the warm up or the first set haha.
And "Just ask Mormon" made me laugh when I read his comment haha. You know him well
I know exactly what you mean. I didn't feel it at all. The medic even was like "that looks intense for just a barbell scraping it. Okay, here's some hydrogen peroxide..it's gonna burn...." and I literally did not feel a thing, wasn't being tough and choking it back..didn't feel it "..nothing? not even a sharp inhale?" lol. As soon as he wrapped it I was back in the gym to finish my workout.
Definitely did feel it in the shower though. Nice little reminderB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-21-2013, 10:36 PM #148
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Just got back from OHP day and my triceps are on fire still! Determined to end this thing on a good note so pushed extra hard with the help of the gf and the clock (couldn't take my time today because only had an hour to do my workout AND spot the gf with her workout. Got everything done though)
And have to say: the gf held up like a trooper. She frequently used the phrase "hold on, I can get 1 or 2 more" when I was certain she was about to rack the weight.
Okay, ready for this awesome?
OHP Day
Warm Up
Jump Rope X 400
BW Chins X 20 (wide grip), X 15 (narrow grip), X 15 (wide grip)
The Work Out
Standing BB OHP
95 X 3
105 X 3
105 X 3
Wow this hurt.
Standing BB OHP -- BBB
55 X 10
55 X 10
55 X 10
55 X 10
55 X 10
--Started out all good but man, the last two sets of this was killer
Weighted Chins (all wide grip)
Ready?
...
...
...
+35 X 6
+35 X 6
+35 X 5
+35 X 5
+35 X 8 -- PR!
--Hell yeah! Felt great. Rested a little extra before that last set and felt good at 5 so kept pushing them out. Planning on 5X5 so I was excited about this
Flat BB Bench Press
135 X 5
135 X 11 -- Rep PR, I think?
Planning on 3X5 but the gf wanted to do abs before the gym closed so at first was just going to cut out a set, but felt good at 4 so thought "Okay, I'll hit 8" felt good at 8 so thought "Okay, I'll go to 10" felt good at 10 so thought "one more..."
Superset: Hanging Leg Raise
X 30
X 20
X 15
Superset: Decline Sit Ups
X 25
X 20
X 15
--The superset was done with no rest whatsoever. Finished one, went right to the other. Was not pleasant
Conditioning
Walking all over campus for class and snacks. Around 2.5 - 3 miles totalB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-22-2013, 09:43 AM #149
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02-25-2013, 02:59 PM #150
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6814
Alright, had a rough weekend (all studying) and today will be my final workout with Volatile. Doing chest today, so it's my last chance to get 200 on bench press with volatile. Fingers crossed haha. Carbed up this weekend, so being out of glycogen won't be an issue. Will update with my workout / conditioning later, then expect a review shortly thereafter
B: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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