Smash Fuarking Weight

[RipCJ]

Squat
435 x 5
435 x 5

Bench Press
285 x 3

Deadlift
455 x 4

Notes
Squat was heavy as ****. One more set than last training session so that is progress. Should get 435x5x3 on Sunday, which will match a PR. Grip gave out on deadlift.

1:00

[RipCJ]

[RipCJ]

Curls

Sit-ups

[RipCJ]

Curls

Sit-ups

No motivation to train yesterday.

[RipCJ]

Front Squat
275 x 3
275 x 3
275 x 3

Press
182.5 x 3
182.5 x 3
182.5 x 3

Notes
Press felt great. No pull-ups tonight.

0:45

[RipCJ]

[DavoBC]

275 looking light!

[RipCJ]

275 looking light!

Looks light, feels heavy! I don't know if I'm doing something wrong, but the bar kills my bones in the rack position.

[DavoBC]

Looks light, feels heavy! I don't know if I'm doing something wrong, but the bar kills my bones in the rack position.

Your clavicle? Or wrists and forearms?

[RipCJ]

Your clavicle? Or wrists and forearms?

Clavicle. Wrists are usually just sore after I finish.

[RipCJ]

Squat
435 x 5
435 x 3

Bench Press
285 x 2

Notes
I started back into a consistent training routine on 6/1, so it has been two months of solid training. I have built back up to rep PR territory on all lifts except deadlift at the moment. My best squat is 435x5x3, so I have just been shy of that the past few times I have squatted. 262.5x5x3 on bench press ties a PR. I have set two press PRs the past two weeks. Even my conditioning on pull-ups has increased quite a bit. This all sounds great typed out, but I have been pretty miserable with my training the past few weeks. It is like I hit a huge brick wall with squat. They have felt so ****ty lately. I got a video of the two sets tonight and can upload them tomorrow because I left my charger at work. Overall, I just can't get motivated to lift anything heavy (particularly squat and deadlift). I have been thinking about moving onto a body part split. I have never done anything like that and have been kind of interested since fooling around with dumbbells and higher reps on the curls/sit-ups day. I would still keep compounds for each body part if I decide to go that route. I will probably take the next few days to think about it. The other option is keep doing what I am doing, but switch all squatting to front squats, since I really have enjoyed doing those.

0:50

[Sinaku5]

If your interested in a body part split I recommend checking out PHAT. Seems kind of like something youd enjoy.

[JiP]

If you split TM up into lift-specific days you're essentially keeping all the heavy work if the heavy days are focused around a 5x5. I think ChaseT did something similar to this with accessory work being pretty straight forward. Did you wanna do more BB work? As the poster above said PHAT always appealed to me.

[/JV/]

I might end up stealing that idea...

[RipCJ]

Decided to go with a body part split focusing on isolation movements. Basically following a bro split, except it is extra bro because I do arms more than once. My thinking is I need to bring up my weak points, aka everything except my legs. My program that I came up with is below. There is some thought to it; rotating heavy flat and heavy incline DB press, having a heavy deadlift day and a light one where I go for higher reps, and some other small stuff.

I have really liked the change of pace the past week with a new style of training. Doing a bunch of sets for a bunch of different exercises is pretty fun. It's funny because this is the stuff I used to despise watching people do. Definitely don't hate on something until you try it.

Anyways, probably won't be logging these workouts since it is tough to remember every little detail. Mostly going by feel at this point. Try to do around 4-5 sets per exercise and usually working with 6-10 reps. Usually will do a burnout set at the end with a lighter weight and around 15 reps. I could maybe do a weekly update of any lifts that stuck out in my mind. Last week I pulled 405x8 and front squatted 285x3. Yesterday I repped out 100s for 7 on flat DB press.

Monday - Chest/Triceps/Abs
Heavy flat DB press
DB extension
Light incline DB press
Cable extension
Incline DB fly
Dips
Decline sit-ups

Tuesday - Back/Biceps
Heavy deadlift
BB curl
BB row
DB preacher curl
Cable row
Cable curl
Pull-ups

Wednesday - Legs/Shoulders/Abs
Front squat
DB laterals
Seated DB press
DB shrug
Decline sit-ups

Thursday - Chest/Triceps
Heavy incline DB press
DB extension
Light flat DB press
Cable extension
Flat DB fly
Dips

Friday - Back/Biceps/Abs
Light deadlift
BB curl
DB row
DB preacher curl
Cable row
Cable curl
Pull-ups
Decline sit-ups

[Sinaku5]

I'm telling you man - check out PHAT. If you're going to be working out 5 times a week then you'll prolly really like the program as the original template was laid out.

Heres the original template.

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Day 7: Rest
Keep in mind this workout would be for someone who is relatively adapted to higher frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each day to start until your body adapts


http://www.simplyshredded.com/mega-f...ated-2011.html

[PokLim]

how's it going?

[RipCJ]

Five years ago I started this journal. I figured it would be an appropriate time to give an update. I have been consistently lifting still, following the body part split that I posted above on 8/13. I have made some minor tweaks, but it is still pretty much the same. All of the people around me have been saying I have looking A LOT bigger, so I guess it is working. I also have been getting a little stronger as well. I pulled 500 x 3 last week and my top PR is 525 x 3, but belted. All of my pulling has been beltless. I have also repped 405 for 15ish. I have front squatted 315 for around 5, but lately I have been feeling weak with that. My biggest accomplishments from last week was repping 100s on incline DB press for 10. I could easily use more, and a lot more than that on flat DB press, but 100 is the highest they go.

I have not given up powerlifting and will one day go back, but I have really enjoyed the change in my training the past two and a half months.

[Sinaku5]

Good to see you around man.

Those are some great lifts. Just insane.

Continue updating this if u can -id be interested in seeing ur progress.

[cody333]

Five years ago I started this journal. I figured it would be an appropriate time to give an update. I have been consistently lifting still, following the body part split that I posted above on 8/13. I have made some minor tweaks, but it is still pretty much the same. All of the people around me have been saying I have looking A LOT bigger, so I guess it is working. I also have been getting a little stronger as well. I pulled 500 x 3 last week and my top PR is 525 x 3, but belted. All of my pulling has been beltless. I have also repped 405 for 15ish. I have front squatted 315 for around 5, but lately I have been feeling weak with that. My biggest accomplishments from last week was repping 100s on incline DB press for 10. I could easily use more, and a lot more than that on flat DB press, but 100 is the highest they go.

I have not given up powerlifting and will one day go back, but I have really enjoyed the change in my training the past two and a half months.

Those are some sick numbers my friend.

[/JV/]

Thanks for checking back in. Most impressed with your incline DB press! That's a nice front squat, too.

Somebody in my gym asked me how many times I could rep out 405 on squat. I really have no idea, never tried. Have you?

[Farley1324]

Five years ago I started this journal. I figured it would be an appropriate time to give an update. I have been consistently lifting still, following the body part split that I posted above on 8/13. I have made some minor tweaks, but it is still pretty much the same. All of the people around me have been saying I have looking A LOT bigger, so I guess it is working. I also have been getting a little stronger as well. I pulled 500 x 3 last week and my top PR is 525 x 3, but belted. All of my pulling has been beltless. I have also repped 405 for 15ish. I have front squatted 315 for around 5, but lately I have been feeling weak with that. My biggest accomplishments from last week was repping 100s on incline DB press for 10. I could easily use more, and a lot more than that on flat DB press, but 100 is the highest they go.

I have not given up powerlifting and will one day go back, but I have really enjoyed the change in my training the past two and a half months.

I was there 5 years ago. I remember. Remember Dave's SS thread?

Excellent progress. You continue to show what dedication and consistency can do and maintain.

[Farley1324]

Subbed.

And I think he'll be sore

There it is. Posted that ^ October 14, 2008.

Wow.

[JiP]

Sounds like the change has helped everything! Great work man.

My training has been very haphazard lately, with good results. I think I'll start focusing on more iso movements myself and tweak your template a little!

[GinjaNinja85]

How's it going man? I haven't posted here in about a year and I have to admit, I feel quite sad that this log isn't going anymore. Would love to follow a log of your current training ripcj.

[PokLim]

How's it going man? I haven't posted here in about a year and I have to admit, I feel quite sad that this log isn't going anymore. Would love to follow a log of your current training ripcj.

this

[xRequiem]

this

this x2

[RipCJ]

Have been doing a bodypart split since August 2013. I lost some strength but overall added a lot more muscle and looked a lot bigger. Bodyweight was still around 185-190 for the most part. Have not done anything the past 6 weeks as I just graduated college and have been traveling frequently. Started a full-time position today so I figured I might as well start logging my workouts again for more consistency. I have not performed a squat since October and have only focused on upper body, so maybe I'll start doing legs again. My general layout is chest, back, off, shoulders, arms, off, off. I am aiming to do sprints at least twice per week on the off days.

[Farley1324]

He lives!

Maybe you'll start doing legs again?

Who are you and what did you do with OP?

[RipCJ]

100m x 5

Just easing back into these. Felt like vomiting after only 5.