My own journal......

[trans4mation]

I'm starting my own journal since browolf told me I needed one. I've been training consistently for a year now. I started out doing SS for 7 or 8 months then I did 3 runs of Madcow 5 x 5 and now I'm doing a 4 day split. I'm still doing a lot of compound work but I like the split because the isolation work I'm doing is better quality than it was during the 5 x 5. My body seems to be recovering better working 4 days a week instead of killing it with full body stuff 3 days a week.

Tonight was DL night.

5 x 135 warmup
5 x 190
5 x 225
5 x 260
5 x 295 (tied PR)
Felt pretty good and I could have gotten another rep so I'm feeling like the 5 x 300 is doable next week.

Earlier in the year I got a 1 x 340 off a 5 x 295 so I'm hoping 5 x 300 might be worth a 345 or 350 x 1 next time I try a a single PR.

3 x 5 BW semi-wide pullups

3 x 10 x 450 lb leg press

3 x 8 x 35 DB curls

[DeTazMan]

I'm starting my own journal since browolf told me I needed one. I've been training consistently for a year now. I started out doing SS for 7 or 8 months then I did 3 runs of Madcow 5 x 5 and now I'm doing a 4 day split. I'm still doing a lot of compound work but I like the split because the isolation work I'm doing is better quality than it was during the 5 x 5.

Tonight was DL night.

5 x 135 warmup
5 x 190
5 x 225
5 x 260
5 x 295 (tied PR)
Felt pretty good and I could have gotten another rep so I'm feeling like the 5 x 300 is doable next week.

Earlier in the year I got a 1 x 340 off a 5 x 295 so I'm hoping 5 x 300 might be worth a 345 or 350 x 1 next time I try a a single PR.

3 x 5 BW semi-wide pullups

3 x 10 x 450 lb leg press

3 x 8 x 35 DB curls

Awesome man.. Looking forward to seeing progress

[trans4mation]

Thanks. I am too!

My goal is to get a 405 x 1 by this time next year. I've got a few other goals like a 225 x 1 on bench and 10 lbs of LBM, lose some BF, + 1" on my arms, etc. I just keep lifting, eating a clean surplus and trying to get quality sleep. Consistency is the key and Rome was not built in a day!

[Stenn]

I'm starting my own journal since browolf told me I needed one.

Nah, you just needed a place to go since he just kicked you out of my journal.

I've been training consistently for a year now. I started out doing SS for 7 or 8 months then I did 3 runs of Madcow 5 x 5 and now I'm doing a 4 day split. I'm still doing a lot of compound work but I like the split because the isolation work I'm doing is better quality than it was during the 5 x 5.

You've done some great work on the fundamentals, and your results show it. Well done!

Felt pretty good and I could have gotten another rep so I'm feeling like the 5 x 300 is doable next week.

In my opinion, if you feel like you can get another rep (with good form, of course), then you should do another rep. I call these Victory Reps. Kinda like when the guy who wins the race takes an extra lap around the track to show the world what a stud he is. Also, I believe that any extra reps that you can safely do at your working weight only make the next, heavier workout that much easier.

[BrotherWolf]

Yeah .. good job..
it will help with motivation .
I know you will progress quickly... I want to see 400 soon

suscribed..

[BrotherWolf]

In my opinion, if you feel like you can get another rep (with good form, of course), then you should do another rep. I call these Victory Reps. Kinda like when the guy who wins the race takes an extra lap around the track to show the world what a stud he is. Also, I believe that any extra reps that you can safely do at your working weight only make the next, heavier workout that much easier.

I agree .. when I was doing SS I always avoided that but now unless it's a recovery day
I am in favor of the victory rep

[trans4mation]

Yeah .. good job..
it will help with motivation .
I know you will progress quickly... I want to see 400 soon

suscribed..

Thanks man. Stay tuned and you WILL read about a 405 x 1 one day!

[trans4mation]

I agree .. when I was doing SS I always avoided that but now unless it's a recovery day
I am in favor of the victory rep

Thanks guys. I guess I need to break myself of that mentality and go ahead with the extra rep. The thing is I already progressed from 5 x 290 to 5 x 295 this week but I guess there isn't anything wrong with getting BOTH more reps and more lbs per week.

[trans4mation]

Thank you also Steve for the compliments, advice and words of encouragement. Both you and browolf have served as big motivators for my program.

[Stenn]

Thanks guys. I guess I need to break myself of that mentality and go ahead with the extra rep. The thing is I already progressed from 5 x 290 to 5 x 295 this week but I guess there isn't anything wrong with getting BOTH more reps and more lbs per week.

Nope, not at all. When I was doing SLDL's regularly, I was doing 3x8. Quite frequently, that last set would turn into 9, 10, or even 12 reps. If I could get 'em, I'd take 'em.

BTW, I noticed that your squat is lagging about 100# behind your deadlift. Why is that?

[trans4mation]

I'm not really sure what my max is on squat. I've never really tried it. Now you've got me wanting to try some 1 x work to see where I am at. Just looking at my working sets I'm only about 65 lbs diff. between the two lifts.

[Stenn]

I'm not really sure what my max is on squat. I've never really tried it. Now you've got me wanting to try some 1 x work to see where I am at.

I see. The squat typically lags the deadlift, but 100# seemed like a lot to me. Be careful if you try a 1RM on squats. They're trickier than 1RM deads.

Oops! I see your edit now. A 65# difference is not that unusual.

[BrotherWolf]

Thanks man. Stay tuned and you WILL read about a 405 x 1 one day!

It's closer than you think...

[BrotherWolf]

Thank you also Steve for the compliments, advice and words of encouragement. Both you and browolf have served as big motivators for my program.

That's how It was with Steve, he was good motivation to watch him progress still is actually

we feed on each other's pain LOL

[Stenn]

That's how It was with Steve, he was good motivation to watch him progress still is actually

we feed on each other's pain LOL

LOL It's true! I only wish I could feed on BW's cooking as well.

[BrotherWolf]

LOL It's true! I only wish I could feed on BW's cooking as well.

Come visit me in NY ..

[Stenn]

Come visit me in NY ..

That's a long way to go for a meal, but I'll consider it.

[BrotherWolf]

That's a long way to go for a meal, but I'll consider it.

I can't deliver to TX ...

[boathead]

very nice, trans....glad to see a fellow 405lb deadlift wannabe. we can do this!

[trans4mation]

Thanks boat. I sure plan on it. 405 or bust it is!

[ectoBgone]

Oh look, my twin!

I'll be following along, and trying to pull ahead.

[trans4mation]

Sat. 1/16/2010

I decided to try some CL White Flood since I was a feeling a little pooped from a poor night of sleep. I can't really tell that it did anything for my workout except make me feel jacked up and nervous like I'd just slammed a can of energy drink. It didn't seem to do anything for strength, energy or motivation (my motivation is always high once I get to the gym)

Here's how it went:

Incline Press
10 x bar WU
5 x 95 WU
5 x 135 WU
8 x 147
7 x 147 (+ 1 rep)
7 x 147 (+ 1 rep)

I'm loving the micro plates. I just started doing inclines a few weeks ago and I continue to add lbs and/or reps each week.

Calf work
Toe raises on leg press

15 x 330 lbs (+10 lbs)
13 x 330 lbs (+10 lbs -2 reps)
13 x 330 lbs (+ 10 lbs - 2 reps)
10 x 330 lbs (extra set)

Calf work always hurts bad. The last 3 or 5 reps of each set make my calfs feel like they are going to explode and it's all I can do to keep from yelping.

Dips

Had a mechanical failure. I go to slip on my dip belt and I'm missing the dang connecting link. So what is a dedicated BB'er to do that doesn't want to miss an exercise.....well you get your azz in the car and drive over to the hardware store and get one in the middle of your training like me.

8 x BW + 47.5 lbs
7 x BW + 47.5 lbs (+ 1 rep)
7 x BW + 47.5 lbs (+ 1 rep)

Side laterals
3 x 8 x 20 (same as last week)

Abs
3 x 10 x BW + 10 lbs Leg lifts on situp bench

Cardio
1.5 miles on treadmill (15 min)

Got home and chugged down a Buckspin sweet potato smoothie and an 8 oz Ribeye steak.

[Stenn]

Good work, man! It was very industrious of you to go to the hardware store in the middle of your workout.

[trans4mation]

Thanks Steve. It was only a couple of blocks so no big deal. What you'll notice if you follow my journal, is I'm not doing very many exercises per workout but the ones that I'm doing I'm trying to add reps or lbs to the bar each week. Being an ecto, I just don't have the endurance or recovery ability to do 25 sets of stuff. I've tried doing more in a day, but when I do, the stuff at the end always suffers. To me, as long as I'm adding weight or reps to the bar each week and working towards failure on my last few reps, then I feel that's good intensity for "me". I see all these guys doing 20 million exercises and sets of stuff and I don't see how they get through a workout and/or recover from it. I'll sometimes rest 3-5 minutes between sets on compound stuff. If it means I'm going to get an extra lb or rep over the week before then it's a win.

[boathead]

good job on the hardware store. at least you furthered your workout goals. i used to take cigarette breaks.

[BrotherWolf]

good job on the hardware store. At least you furthered your workout goals. I used to take cigarette breaks.

lol ..

[BrotherWolf]

Dips

Had a mechanical failure. I go to slip on my dip belt and I'm missing the dang connecting link. So what is a dedicated BB'er to do that doesn't want to miss an exercise.....well you get your azz in the car and drive over to the hardware store and get one in the middle of your training like me.

That's dedication....

[DNG]

Welcome to journal-world! This O-35 journals board is one of the finest places for advice and encouragement.

[trans4mation]

That's dedication....

I want it really bad. I've wanted to be strong and muscular all my life. I'm going to get big or die trying. LOL

[trans4mation]

Welcome to journal-world! This O-35 journals board is one of the finest places for advice and encouragement.

Welcome to my journal.