Ex Nihilo - Bamazav's training Log

[bamazav]

After stuff the past few weeks, i am finally back in a more normal routine.

6/19/2017

Squats
45 x 5
175 x 5
205 x 4
240 x 3
265 x 2
265 x 1
295 x 1
310 x 1

Paused squats
230 x 3
230 x 3
230 x 3

BB Lunge
140 x 5 each leg
Front Squats
140 x 8

Good Mornings
140 x 10
140 x 10

Bird dogs
10

6/20/2017

Bench Press
45 x 5
95 x 5
110 x 4
130 x 3
140 x 2
150 x 1
155 x 1
165 x 1
Back off Set
135 x 8 - paused

2 board Bench
145 x 8
145 x 8
145 x 8

Dips
10
10

Rope Pushdowns
55 x 8
55 x 6
55 x 4

Straight Bar Glide Curls
45 x 15
55 x 10
65 x 8

NOTES
Motivation has been tough to come by lately. Some of that is stress, some is traveling, some is scheduling and some is "team mates" bailing on us as we head into a meet. Still, work must get done.

Squats - some slight pain in right hip. I am watching but not concerned at this point.

Overall - Just have not felt "right" of late. Not sure why, probably many of the same things playing with my motivation. Watching.

[bamazav]

6/22/2017 Upper Body Accessory Day

Floor Press
45 x 5
95 x 5
110 x 4
135 x 3
140 x 2
150 x 1
155 x 1
165 x 1
135 x 15

Lat Pull Downs
75 x 10
75 x 10
75 x 10

T Bar Rows
101.5 x 10
101.5 x 10
101.5 x 10

Swiss Bar Curls
65 x 12
65 x 12

Inverse Rows bar set at #6 about 4' off ground
BW x 8
BW x 8
BW x 8

6/25/2017

Deadlifts
180 x 5
225 x 4
275 x 3
315 x 2
365 x 1
385 x 1
400 x 1 tied gym PR

Back off sets
315 x 3
315 x 3
315 x 2 - back was gassed

Sumo Shrugs
245 x 10
245 x 10
245 x 10

Pendlay Rows
150 x 6
150 x 5
150 x 4

Close Stance Goblet Squats
35 x 10
35 x 10

Bird Dogs
10
10

6/26/2017 SQUAT DAY

Squats
45 x 5
175 x 5
205 x 4
240 x 3
265 x 2
280 x 1
310 x 1
315 x 1
Paused Backoff Sets - Hi bar
245 x 3
245 x 3

Good Mornings SS with Leg Extensions
155 x 10 100 x 10
155 x 10 100 x 10

Planks
30 sec
30 sec
McGill Crunches
10
10

NOTES
Not smart backing deadlifts and squats back to back but schedule demanded it this week. I am realizing how weak my core really is. While I know it gets indirect work from all the other exercises, I need to do some direct work. Will be adding some in, possible its own day. We will see.

[ptbrakefield]

You did what I've been doing... you've been working out, but not posting everyday. Glad to see you back at it and working hard... especially those deads!! I've had to back way off of my amount of weight. Both shoulders and my left hip have really been aching. Trying to watch it... man, 400 pounds... that's a lot of weight!! Great job!

Worried that you don't feel "right." Feeling any better?

[bamazav]

You did what I've been doing... you've been working out, but not posting everyday. Glad to see you back at it and working hard... especially those deads!! I've had to back way off of my amount of weight. Both shoulders and my left hip have really been aching. Trying to watch it... man, 400 pounds... that's a lot of weight!! Great job!

Worried that you don't feel "right." Feeling any better?

Thanks for checking in. I am hoping to pull 500 once in an upcoming meet. I have pulled 451 and had some left over but have never pulled 500. I think I can retire once that is accomplished.

The not feeling "right" is probably a combination of allergies, poor sleep, Church stress and family stress. Most all have settled down a bit but still not 100%. Just been having that feeling that I am not operating at 100% but not sure why. Physically, I actually feel the best I have in a long time. Blood work is good, the weekly hormones have me fairly stable mood wise, no injuries to speak of, it is the mental/emotional parts of life that are just not "right."

Hope you are doing well.

[bamazav]

6/29/2017 Double A day (Abs and Arms)
Core is weak so I am going to start devoting some time to it

DB Alternating Curls Superset Hanging Knee Raises
40 x 10 ss 15
40 x 10 ss 15
40 x 10 ss 15

Swiss Bar Curls superset with Bozu Ball Stir the Pot
65 x 10 ss 30 seconds
55 x 12 ss 30 seconds
55 x 12 ss 30 seconds

McGill Crunches superset EZ Bar Curls
15 ss 85 x 8
15 ss 85 x 8

Swiss Ball Twists
10
10

Roll outs
10
10

7/2/2017 Deadlift
I just needed to get my deadlifts in and had little time to workout

Deadlifts
225 x 5 - sumo
275 x 4 - sumo
315 x 3 - sumo
335 x 2 - conventional from here on out
360 x 1
400 x 1
405 x 1 - Gym PR

7/3/2017 Squat Day

Squats
45 x 5
175 x 5
205 x 4
240 x 3
265 x 2
310 x 1
315 x 1
330 x 1
Back off Set of Paused Squats
265 x 3

GHR
10
10

Leg Extensions
100 x 10
100 x 10

Front Squat finisher
175 x 5 - Personal Best

NOTES
Eating and sleeping have not been good lately, add in some hip pain and DOMs from ab day and you have a challenge both for deadlifting and squats. This has been my most frustrating and tiring meet preps to date. Enough complaining. I am feeling pretty good about my PR's going down on August 5. I will stick to the plan this time, no guessing.

[BergMuscle]

Hey, if your body didn't talk back, it wouldn't be much of a plan for a guy like you (or me) who frequently pushes his muscles beyond what lots of other guys are satisfied with.

[bamazav]

7/4/2017
No Fireworks in this work out. Just a little work and a lot of sweat.

Bench Press
45 x 5
95 x 5
110 x 4
135 x 3
140 x 2
155 x 1
165 x 1
175 x 1
150 x 10

Lat Pulldowns
75 x 10
75 x 10
75 x 10

2 Board Presses
150 x 8
150 x 8
150 x 8

Hanging Lat Flies - Exercise learned from Juggernaut Instagram.
5
5
5

Dips
8
8
8

7/6/2017

Alt. DB Curls ss with Hanging Knee Raises
50 x 8 15
50 x 8 15
50 x 8 15

Swiss Bar Skulls superset with Bozu Stirs
50 x 12 30 sec
50 x 12 30 sec

McGill Crunches superset with Ez Bar Curls
15 85 x 10
15 85 x 10
15 85 x 10 - increased weight on curls.

Swiss Bar Curls superset with Bird Dogs
70 x 12 10
70 x 12 10
70 x 12 10

7/8/2017 - Moving to a fullbody style workout

Deadlifts
225 x 5
275 x 4
315 x 3
340 x 2 - done for the day. Back tight, form off, body shreaked "No more."

DB Inclines
40 x 10
40 x 10
40 x 10

DB Arnolds superset with Leg Extensions
20 x 8 100 x 10
20 x 10 100 x 10
20 x 10 100 x 10

Explosive Chins
5
5
5

NOTES
Has been hot lately. Not sure Why I shared that with you.

I have been frustrated of late as things just don't feel right. I can't explain it more than that, you all probably know that feeling. You are working hard, but at the same time feel you are just going through the motions. Squats and Bench have actually felt pretty good and gone fairly easy, deadlifts have gone, just a lot more work than I had hoped. Just a few more weeks until the meet. I am trying to make it through that and then I will take some time off for some vacation time. That should help immensely.

[BergMuscle]

Solid work, David. Good job listening to your body. On that note, I'd invite you to consider coming back to a totally different routine, maybe with different goals (size/definition vs. strength?). It sounds like your mind and body are ready for something new, at least for a few months.

In the meanwhile, stay focused on that meet, bring your strength (muscle, mind, spirit), and make plans for a fun vacation lay-off.
Happy Summer!

[bamazav]

Solid work, David. Good job listening to your body. On that note, I'd invite you to consider coming back to a totally different routine, maybe with different goals (size/definition vs. strength?). It sounds like your mind and body are ready for something new, at least for a few months.

In the meanwhile, stay focused on that meet, bring your strength (muscle, mind, spirit), and make plans for a fun vacation lay-off.
Happy Summer!

Thanks Dan. I had already decided to move to a body building style of routine. My weights are finally heavy enough that I feel I can see some size and definition gains. I am convinced that my struggles a few years ago were more strength related than form or diet related. To stress the muscles to create hypertrophy you need weights sufficient to create that stress. I had good form, a good diet, but was not creating enough stress. As I have focused on my strength, I have seen some muscle growth, correspondingly. Now is time to focus on growing and defining.

[bamazav]

This week was just a three day training week. Not a bad thing as I was able to get every competition lift in. Squats felt pretty good, Bench is coming along well. Today we went to Top Golf in the morning and I tweaked my left ankle hitting golf balls. I then aggravated it deadlifting. We will see how it responds to rest tonight and tomorrow.

7/10/2017 Squat Day

Squats
45 x 5
135 x 3
200 x 5
235 x 4
275 x 3
300 x 2
300 x 1
335 x 1
355 x 1 - ugly but it went up Gym PR
Paused Squat Back of sets
260 x 1 - some pinching in my hip, my goal right now is to avoid injuries so I shut these down

RDL
135 x 8
135 x 8

GHR
10
10

KB Swings
15 x 15
15 x 15

Body Weight Bulgarian Split Squats
8
8

7/13/2017 Bench Day

Bench
45 x 5
105 x 5
125 x 4
145 x 3
160 x 2
170 x 1
175 x 1
185 x 1
Finisher
160 x 6 +3+2 = 11 reps done rest pause style

Seated DB OHP
50 x 10+6+4 = 20 reps

Rope Pushdowns
55 x 8+5 + 4 = 17 reps

Straight Bar Glide Curls
65 x 10 +8+6 = 24 reps

Perfect Pushup (using the PP handles)
15 +8 + 6 = 29 reps

7/15/2017

Deadlifts
250 x 5
290 x 4
340 x 3
375 x 1
400 x 1 - ankle was bothering me after previous lift. I shut it down after this single.

BB Hack Squats
225 x 5
225 x 5
T - Bar Rows
100 x 10 + 8 + 6 = 24 reps

leg Extensions
100 x 12 + 8 + 8 = 28 reps

Swiss Bar Curl
70 x 12 + 8 +8 = 28 reps

Pretty good week overall, just nursing some minor tweaks. Will be cautious these final two weeks of training before the meet. My body will be glad to finish this cycle. On the positive side, had two people who do not see me often tell me I am looking good and bigger. I will take it.

[bamazav]

It has been a decent week. I decided not to stress about meet prep and just train these last two weeks. Began working on a new fullbody routine. While I made sure to work on my competition lifts, I experimented with various exercises and a fullbody format and had some fun at the same time.

7/17/2017 Squat Day

Squats
45 x 5
135 x 3 - both of these first two sets were done paused as low as possible
200 x 5
235 x 4
275 x 3
300 x 2
325 x 1
345 x 1

Good Mornings
185 x 8
185 x 8
185 x 10

Incline Bench
125 x 10
125 x 10

T-Bar Rows
110 x 10
110 x 10

Seated DB OHP
40 x 10
40 x 10

7/17/2017 Bench Day

Bench Press
105 x 5
125 x 4
145 x 3
160 x 2
170 x 1
180 x 1
190 x 1
170 x 8 - used Bench Daddy

Dips
8
8
8

Lat Pulldowns
85 x 8
85 x 8
85 x 8

GHR
10
10
Leg Extensions
100 x 10
100 x 10

McGill Crunches
10
10

7/22/2017 Deadlift day

Deadlifts
135 x 5 - sumo
225 x 3 - sumo
275 x 3 - conventional
335 x 9 singles during an 8 minute time cycle. When I hit 10 singles in 8 minutes, I will increase the weight

Seated Bradford Press - starts with an Overhead Press and then immediately to a Behind the neck Press. So each recorded rep is actually 2 reps
45 x 5
95 x 5
95 x 5
95 x 5

Inverse rows with Bar on #5 setting
8
8
8

Goblet Squats
40 x 10
40 x 10
40 x 10

[BergMuscle]

Bradford Press sounds brutal. Good work this week.

[ptbrakefield]

Hey Brother... everything OK? We're missing you!

[Payton1221]

Deadlifts
335 x 9 singles during an 8 minute time cycle. When I hit 10 singles in 8 minutes, I will increase the weight

Be careful here. This is one exercise that you do NOT want to compromise form

[bamazav]

Bradford Press sounds brutal. Good work this week.

I love the Bradford Press, it a two for the price of one exercise. It does require some shoulder mobility, which I am currently blessed with.

Hey Brother... everything OK? We're missing you!

This summer has been oddly crazy. Been gone the past two weeks visiting the girls and the grand baby. Home now and ready to get things going.

Meet Update

August 5 I had a powerlifting meet. I intentionally picked a small, fairly local (45 minute drive), meet as I was taking two of my senior citizen lifters to this meet. For Joe it was his first meet ever. All did well

Squats
I opened with about 315. My theory is to open with a weight you know you can make and stay in the meet. My second lift was for about 350(sorry for the "abouts" all the weights were in KG and I don't remember those precisely). I was red lighted for depth. As I was coming up my left knee area experienced a serious shooting pain I have never experienced before. It didn't hurt to walk or move around, only to squat. Feeling I had a good deadlift in me, I waived my last Squat. I was the only one in my age and weight class, so I was not too concerned with a competition total number.

Bench went about as I had expected. Opened with 175, it was too easy. 2nd was 195, again easy. For my 3rd I want for 210ish which would have been a PR for me. Failed. My goal with bench, my weakest lift, is not to allow it to disqualify me before deadlifts, so I play it very concervative.

Deadlift I went 400 ish to open, 450 for 2nd, 462ish and a new PR for my 3rd and then I took a 4th and went for 469.9 and a new state record. Went up easy enough that I was kicking myself for not trying 475. Still, has me on track to reach my goal of 500 before 12/31.

Overall I can't be too discouraged. I felt I had a squat PR in me, body, specifically IT band, just said not now. Bench went better than usual and I set a meet PR. Deadlift - who can argue with a state record. I now hold a state record in two different federations. Means little to anyone, as both will be beaten, but it is nice to say that I am a "record holder."

Be careful here. This is one exercise that you do NOT want to compromise form

Brother, You are so right. The rules for this escalating density type of deadlifting are: a.) a challenging weight about your 6 rep max. b.) You reset after each deadlift and c.) if form breaks at any time, the time and set is over. The goal is 10 great looking singles.

Here is the routine I will be doing for the next 6 - 10 weeks.

Monday - 3 x 10

Squat - 20 total reps heavy as possible. When I hit the 20 total reps in 3 sets or less, I add 5 lbs the next time.
RDL
Incline Bench
T Bar Row
Seated Bradford Press
Lat Pulldown
Core Work
Tricep Work

Wednesday - Superset Day 3 x 8

Deadlift - 10 minute singles when I hit 10+ perfect reps increase weight

Decline Bench Press ss
Swiss Bar Curl

Inverse Rows ss
DB Overhead Press

Bulgarian Split Squats ss
Core Work

Bicep Work to finish

Friday - Pump Day do Rest Pause Style

Front Squats - 20 total reps with heavy weight, same rule as Monday
Bench Press
Pendlay Rows
DB Overhead Press
Good Mornings or GHR - These are done AMAP straight sets
Chin ups 20 total reps
Core Work
Tricep or Bicep Work - alternating each week

[bamazav]

Monday straight sets day

Squats
45 x 5
135 x 5
185 x 5
230 x 5 - shut it down here. Explanation in the Notes

Romanian Deadlifts
185 x 10
185 x 8
185 x 8

Incline Bench Press
125 x 10
125 x 10
125 x 10

T Bar Rows
105 x 10
105 x 10
105 x 10

Bradford Press
95 x 7
95 x 6
95 x 5

DB Spider Curls
35 x 10
35 x 10
35 x 10

Cable Pushdowns
45 x 10
45 x 10
45 x 10

NOTES
I am moving to a MWF fullbody routine for a while. I am also returning back to early morning training, trying to get finished before my Get FFTK clients arrive at 9:00 AM. Day one, went pretty well. Once I get the routine down it will fly. Monday, with straight sets, will be the longest day. Wednesday with supersets should move quicker. Friday I should be able to get in and out in under 45 minutes.

Squats - I injured my left leg during the meet a few weeks ago. It appears to be an inflamed IT band and there is little that you can do with it, short of doing nothing. I just can't do that. I will be checking how it feels each day and then work on finding work arounds until it heals up.

Tomorrow, Wednesday, We will see how things feel as I deadlift. Trying to figure out pre-workout nutrition for early training, as don't really want to train fasted. Not a biggy though. More to come.

[bamazav]

Deadlifts
135 x 5 sumo
225 x 5 sumo
275 x 3 sumo
315 x 6 in 4:30 minutes. Back is sore, weight felt like 500 lbs and I am feeling a bit light headed. Time to stop and reconfigure.

Decine Bench superset with Swiss Bar Curls
115 x 8 60 x 8
115 x 8 60 x 8
115 x 8 60 x 8

Inverse rows #5 rack hook superset with Seated DB Overheads
8 40 x 8
8 40 x 8
8 40 x 8

BB Bulgarian Split Squats superset with Ab roll outs
45 x 8 bar only 10
45 x 8 bar only 10
45 x 8 bar only 10

EZ Bar Curls
70 x 8
70 x 8
70 x 8

NOTES
Today's session did move faster than Mondays. Not happy with deadlifts but I just confirmed that I need to make some changes for a while. I will be taking weight off my back for a few weeks and will change from Back to Front Squats, will use DB for Bulgarians and a Hex bar for deadlifts. Give the back some time to recuperate.

[bamazav]

Front Squats
45 x 5
95 x 20

Bench Press
45 x 10
135 x 10 + 5 +4 = 19 total reps done rest pause style

Pendlay Rows
95 x 12 + 10 + 8 = 30 total reps

Seated Overhead Press
95 x 12 + 8 + 6 = 26 total reps

Glute Ham Raise
15

Chins
5
4
1 - cut these shore due to hernia like pain in lower abdomen. I don't want another.

Bird Dogs
12

Spider Curls
35 x 12 +8 +8 = 28 total reps

NOTES
Today's goal was to be fast and to pump me up. Goal was accomplished. I had a decent pump and at times was concerned that I was hitting the muscles worked well enough. A few hours post, I can tell you I hit some muscles I hadn't hit in a while.

My body has been feeling pretty beat up lately so I made some changes to my day. I cut weights back and increased reps. I did train fasted, essentially, I did have two pop tarts prior, but that was it food wise for a 10-12 hours. Not a wise decision on my part. I will be fine tuning my pre and post eating this week.

[bamazav]

Landmine Squats - Plate Weight Only
90 x 10
90 x 10
90 x 10

Romanian Deadlift
185 x 10
185 x 10
185 x 10

Incline Bench Press
130 x 10
130 x 10
130 x 10

T-Bar Row - focused on contracting lats
105 x 10
105 x 10
105 x 10

Bradford Press - If you want to see what this looks like, watch the Rocky 2 workout montage. Added 5 lbs this week
100 x 8
100 x 8
100 x 5

Lat Pulldowns
70 x 10
70 x 10
70 x 10

Tricep Pushups
15
10
10

NOTES
Wanted to take a few weeks to deload my back, so I did Landmine Squats instead of back squats. The hardest part of this exercise is the set up. Once set up, they do hit your legs well.

[bamazav]

8/30/2017 - Superset Day

Hex Bar Squats - Numbers are Plate Weight Only
Bar x 5
90 x 5
180 x 5
270 x 5 - 3 plates each side

Decline Bench Super set with Swiss Bar Curls
125 x 8 70 x 10
125 x 8 70 x 10
125 x 8 70 x 10

Inverse Rows superset with DB Overhead Press
BW x 8 40 x 8
BW x 8 40 x 8
BW x 8 40 x 8

Quad Blaster sissy Squats superset with Dips
10 8
10 8
10 10

Zercher Holds - Hold at a 1/2 squat position
133 x 10 sec
133 x 10 sec
133 x 20 sec

NOTES
Good day but body is not recovering well. IT band still flaring up. I am going to return to a Push/Pull/Legs in order to give my leg more rest time.

9/1/2017 Push Day 3 x 8

Bench
45 x 10
95 x 10
135 x 8
135 x 8
135 x 8

Board Press 2"
135 x 8
135 x 8
135 x 8

Seated Overhead Press
105 x 8
105 x 8
105 x 8

Rope Pushdowns
40 x 10
40 x 10
40 x 10

Lateral Raise to Front Raise
10 x 10
10 x 10
10 x 10

Bird Dogs
10
10
10

9/2/2017 Fluff and Buff

Total Gym Flyes
BW + 55 x 8
BW + 55 x 8
BW +55 x 8

Kneeling V Handle Pushdowns
40 x 12
40 x 12
40 x 12

Sumo Shrugs
221 x 10
221 x 10
221 x 10

Incline Curls
35 x 8
35 x 10
35 x 10

Chins
5
5
5

[bamazav]

9/4/2017 Leg Day

Squats
45 x 8
135 x 5
230 x 5

Front Squats
135 x 10

Seated Calf Raise
110 x 12
110 x 10

Leg Extension
105 x 10

GHR
20

Lying Leg Curls
50 x 15

DB RDL
50 x 10
50 x 10

Hanging Knee Raise
15
15

9/6/2017 Push Day

Bench Press
45 x 10
95 x 8
145 x 8
145 x 8
145 x 8

DB OHP
40 x 10
40 x 10
40 x 10

Cable Pushdowns
50 x 10
50 x 10
50 x 10

Decline Bench
125 x 8
125 x 8
125 x 8

Db French Press
40 x 12
40 x 12
40 x 12

NOTES
IT band is still tender when squatting so I am taking things easy for now. No singles planned, just reps, will be increasing those each session.

Everything else is reps over weight these days. Just want to get past the aches and pains right now.

[bamazav]

Deadlifts
135 x 5 - Sumo
225 x 5 - Sumo
315 x 1 - conventional from here on out
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1

4" block Pulls Sumo Style
225 x 5
225 x 5

Shrugs
225 x 10 - sumo style
225 x 10 - Conventional style

Pendlay Rows
135 x 5
135 x 5

Bird Dogs
10
10

Hanging Knee Raises
15
15

NOTES
By far not my heaviest deadlift work but lately they have been difficult and heavy. Decided to return to singles for my heaviest set and work on form. They didn't feel "right" for the first couple and then things clicked and the weight began moving smoothly and easily. The rest of this session was accessory work meant to support the deads. Pull day will be getting tougher as things progress. My goal now is more, health than strength so the numbers, while important, are not my primary focus. Working the muscles will be the focus.

[bamazav]

9/10/2017 Fluff and Buff Day

Overhead Press
75 x 10
75 x 10
75 x 10

Dips
10
10
10

Straight Bar Glide Curls
65 x 10
65 x 10
65 x 10

Lat Pulldowns
70 x 12
70 x 12
70 x 12

Swiss Bar Curls
70 x 10
70 x 10
70 x 10

Bench Dips
15
15
15

NOTES
Today's OHP press was done standing. I do not usually do them standing as they bother my back. Today felt good so I will will continue to move them up slowly and see what happens. Good arm pump.

Tomorrow will begin week two of Push Pull Legs.

[bamazav]

Squat
45 x 8
135 x 8
230 x 5
230 x 5
230 x 5

Front Squats
140 x 10

Good Mornings
140 x 10
140 x 10

Seated Calf Raise
120 x 10
120 x 10

Leg Extension with a hold at top
100 x 10
100 x 10

Poor Man's Glute Ham Raise
10
15
15

Rollouts
10
10
10

NOTES
Squats felt better today. Pain was minimal but still there. Feels much better with sleeves on than without.