Samuel's Strength and Fitness log

[samsont]

Hey everyone, decided to start a new log over here. Asked a mod if he could move my fatloss log over into this section, because it's more of a powerlifting log than a diet/fatloss log. No reply, so I figured i'd start a new log here.

I'll add in some more information later on, or answer questions. I'm in this for the long haul so go ahead and subscribe if you wish.

my routine:
day 1: Legs
day 2: Press
day 3: Pull
day 4: Rest Or repeat

started powerlifting when I found Orlando Barbell back in June. I had already lost considerable weight (300+ to 256). Since Joining Orlando barbell I've lost 20 or so lbs. down to around 237-240. You can view my old log over at : http://forum.bodybuilding.com/showth...hp?t=137439603


Recent PR's
385x1 rack pull from below knee's
335x3 low box squat w/ saftey squat bar
245x3 bench press

All lifts are done raw, no belt, chalk only.

goals: get to 200lb's or below, total 1200+ raw before end of the year.

[samsont]

Today's weight: 245

Pressing day

Bench Press
45x20? not sure Just kept going till I felt good.
95x5
135x5
155x5
185x5

called mr brian schwab over to spot me. I'm fortunate enough to have such an experienced/knowledgeable guy like that in my corner. I usually lift in the morning, and rarely anyone is there but me and brian. He's always answering my questions on techniques, routines, diet, anything. I usually ask atleast a question a day lol , nice guy! If you are ever in orlando you gotta come by and train at his gym Orlando Barbell!

225x5 ! wow, talk about a working set. I worked hard for every rep, it was good to be confident having a spotter and brian telling me "lets go sam" "you got it, 1 more rep lock it out!".

Decided to do some overhead pressing. This is a newer movement i've added to my routine. Really smokes my delts.

BB OHP45x5
65x5
95x5
115x5

then just a super set to hit the triceps a bit more

cybex arm ex.
80x10
tricep push down
60x10
bodyweight dips
x4

done!

deadlift or rack pulls tomorrow!

[samsont]

Today's weight: 246 (+1)


Deadlift
135x5
185x3
225x3
275x3

Rackpull (below knee)
185x5
225x5
275x5

reverse hyperextension
bw x 10
25x10
35x10
45x10

T-bar Row
80x10
105x10

Lat Pull down (wide grip)
90x10
105x10

Low cable row (for some reason I love this movement?)
75x10
90x10
105x10
120x10

E-Z bar curls
35x10
65x10

done!

[thom2355]

Congrats on the weight loss.

Pretty cool being able to train at OBB.

[Torrtrefireto]

Congrats on the weight loss.

Pretty cool being able to train at OBB.

Agree, you'll be making some great progress dude

[samsont]

Thanks for the comments guys!

Yeah I've been making progress, hopefully it continues. Just need to keep attacking my weaknesses.

For past 3 months I've been exclusively training with the Saftey Squat bar, mostly because I used to have shoulder problems that prevented me from squatting w/ oly bars.

I think tomorrow I'm going to start my slow transition into the traditional back squat by using the Buffalo Bar.

It's suppose to be easier on the shoulders, but we'll see how it goes. I've been working hard on gaining better flexibility, so I hope I can do it. Just gotta get some pointers from somebody.

I've been meaning to start this transition for awhile, because I plan on competeing and obviously they use the straight bar lol. So brian told me to start off on the Buffalo bar. I'm wondering how it's gonna go, as the SSB is a cambered bar so the weight is going to be sitting in a different spot. I'll probably be sore as hell the next day.

[samsont]

Went in to OBB this morning to do some squats!

This time I'm starting to use the Buffalo Bar.

I have terrible flexibility, so this became a technique session.

Right now, it's almost physically impossible to do Low bar, I just can't do it, I want to let go of the bar as soon as I unrack it.


Brian said I had good form, still I had him come over and critique me.

I was sitting back good, good depth, he just reccomended that I set the bar lower, but he said that if It's too uncomfortable that the high bar will be fine.

I just did as many sets as I could, in about an hour. 55 lb bar, worked up to 75lbs total LOL.

I'm gonna go back in either tonight or tomorrow morning and squat the bar for another hour. Gotta get the technique down before loading the weights on.

[samsont]

I went back in. Squatted the bar.

Squatted 105 x 5. It about killed me. yet I can do 335 for reps with the saftey squat bar. this sucks..


All training from here on out will be limited to shoulder flexibility exercises + squatting the bar until I can get weight on it.

so, instead of my legs/press/pull, it's gonna be squat squat squat squat squat squat squat. every day.

all my life I've always let things defeat me, and always have not been able to physically be able to do things(too fat) and I'm not gonna let this kick my ass. I'm gonna squat straight bar.

[Torrtrefireto]

Good dude, lay down the foundation and technique. 99% of people never bother so you'll be better than them for it in the long run

[thom2355]

I never squatted with a SSB, but I did have shoulder issues for quite a while that stemmed from flexibility issues.

Stick with your plan and you should be gold.

[samsont]

thanks dudes. It's pretty frustrating. I just have zero shoulder mobility. I got perfect form but when i add weight I just want to drop the bar.


Gonna go in now and spend an hour squatting the bar, and then might work up to a heavy triple on the SSB if I got time.

[samsont]

I never squatted with a SSB, but I did have shoulder issues for quite a while that stemmed from flexibility issues.

Stick with your plan and you should be gold.

the SSB is an amazing piece of equipment, if you get a chance to use one i would. They're cambered so it throw the weight forward, good for quad developement, and back developement.

makes you want to do a good morning if you're not strong enough. and it's great for doing good mornings lol.

ideally if I can get used to squatting straight bar I will be doing a westside type rotation where I'm using different bars each week or w/e. SSb, cambered, buffalo, straight etc etc

[samsont]

Yesterday's weight: 249 (been binge eating )
Todays weight : 243 (-6)

Went in, instead of squatting the bar since my shoulders are sore, spent 30 minutes chatting w/ the guys and working on shoulder mobility. Feels good. will squat the bar tomorrow. Decided to do some squats w/ SSB anyways.


Back Squat w/ Saftey Squat Bar
65 x5
115x5
155x5
205x3
225x3
245x2
265x2

this all felt incredibly light and was a easy session. which is a great sign. instead of pushing it I called it a day. Gonna go heavy on bench tomorrow I think.

Was focusing on going as deep as I can while sitting back 100% perfect(shins verticle). Since on sat/sun mornings usually the team of powerlifters are in the gym, I had someone watching me. He actually on his own complimented my form/ ability to sit back in my squat well. Feels good to get compliment like that from someone who knows what they're doing.

done! college football time!

[samsont]

Todays weight: 240 (-3)

Light press day

Bench Press
45x10
95x5
135x5
155x5
175x5

Seated DB OHP
20x10
30x10
40x10
45x10

Seated Side Lateral Raise
10x10
10x10
10x10

Rear Delt Raise
10x10
10x10
10x10

Front Plate Raise
25x10
25x10
25x10

Shoulder Mobility exercises
30 minutes while chatting about football

Tricep cabel fat bar pushdown
60x10
75x10
45x15

Dips
x5
20lb x5
20lb x5

done!

[samsont]

Today's weight: 237 (-3)

Think I pinched a nerve in my hand. Instead of deadlifting decided to do some dynamic squatting..

Box Squat w/ Saftey Squat Bar
65x10
115x5
add chains
115x5 + 40lb
155x5 + 40lb
175x5 + 40lb
155x5 + 40lb
155x5 + 80lb
155x5 + 120lb
165x5 + 120lb
175x5 + 120lb

This was already heavier and more volume than I expected, but i felt so good felt like going heavy
singles
205 + 120lb
225 + 120lb pr
235 + 120lb pr
245 + 120lb pr
255 + 120lb pr

felt like going heavier, the last set was a grinder but i feel like i had 275+120 in me, however without a spotter it would be a bit risky. chains get squirlley sometimes

figured i'd skip assistance work since I might not be able to do upper body for few days(hand nerve) and will just do more squats instead.

done!

[samsont]

Went back into OBB to do some cardio and stretching. Damn rain trolling us hard here today couldnt goto the park.

warm up
5 minute warm up treadmill

shoulder mobility
20 minutes or so

+ full body stretch

treadmill
just 22 boring minutes walking. felt like an hour, was firmly disappointed when i removed towel covering the timer.

more stretches,

*shoulders feeling really flexible. Grabbed a straight bar and was able to place it in the Low bar position for squats, however pinched nerve in my hand prevented me from gripping it

it's always something right? go figure

[samsont]

Today's weight: 237

hand felt good so decided to do deadlift/back day.

Going to start pulling sumo

Sumo Deadlift w/ okie deadlift bar
135x5
185x1
225x1
235x1
245x1

Low rack pulls(4" deadlift) sumo
225x3
245x3
265x3

Reverse hyper
bw x 10
25x10
35x10
45x10

T-bar row
70x10
90x10
110x10

pullup negatives
x5

DB rows
50x10
65x10
70x10

EZ bar curl
65x10

BB Shrugs, have never actually done these
135x10
225x10
275x10

done!!

[samsont]

Today's weight: 239 (+2)

Not sure why I'm having water flucuations this morning. Been on strict cut for past week almost, only had ~2000 cals yesterday and had a big workout, was expect to hit 236 or better, which would be my best weigh in in the past 2 years. sort of disappointed. oh well, guess i gotta watch my sodium intake more..

Bench Press
45x20

Been talking to Brian Schwab about my routine and whatnot. I'm gonna be starting westside template in a few weeks once I get more flexibility in my shoulder and can rotate thru the different bars and whatnot. Also want to keep the high freq training up for a few more weeks aswell.

but i'm gonna start incorporating more dynamic stuff anyways. mr Schwab told me I should start off on double'd red mini bands for bench.

Bench Press w/ red mini bands (doubled)
45x5
45x5
65x5
75x5
85x5
95x5

2 board press
135x3
155x3
185x3
205x3

Standing BB OHP
45x10
65x10
95x10

superset pushdowns + ab crunch

Fat Bar cable tricep pushdown
45x15
60x12
75x8

Cybex Ab crunch machine
60x15
80x15
100x15


done!

[samsont]

Todays weight: 241 (+2)

warmup

Shoulder mobility
10-15 minutes... My shoulders are getting flexible finally. can grab a straight bar and squat it decently.

decided to do some dynamic squatting.

Back squat w/ Saftey Squat Bar
65x5
Add Orange resistance bands
65x5
65x5
85x5
115x5 x6

this was a great workout. it was my first time using bands. I was going SUPER deep, hams touched calves, wide stance. knee's did not move, sat back great. I'm actually pretty good with my squat form, if only I could do it with the straight bar!

decided to do some buffalo bar squats w/ just the bar to work on that.

Low Box Squat w/ Buffalo Bar (technique squats)
55x5
55x5
55x5

Reverse Hyper
bw x 20

done!

[samsont]

Today's weight: 244 (+3)

Decided to do a moderate intensity hypertrophy day. I dont isolate my bis/tris/abs/calves enough.

warm up
5 min treadmill

ez bar curl
35x12
45x12
55x12
65x12

Fatbar Cable tri pushdown
35x12
45x12
60x12

seated calf raise
180x12
180x12
180x12

Cybex Ab crunch machine
60x15
80x15
100x15

Cybex Arm Curl
50x12
60x12
70x12

Cybex Arm Extension
50x12
60x12
70x12

Reverse Hypers (recovery for back/PC)
25x12

treadmill
5 min walking

done! maybe basketball or some form of cardio later.

going to start westside template tomorrow or day after.

Will be doing the ME/DE upper & lower days, might add in some more Isolations and alter it a bit to hit my weaknesses. Will be doing lots of sled work on the off days inbetween lifting sessions to increase GPP and keep leaning up. Will be doing a lot of walking aswell.

[samsont]

ME Lower

High Box Squat W/ Saftey Squat Bar
65x10
115x5
155x3
205x3
225x3
245x3
265x3
285x3
315x3
335x3
345x1 PR
355x1 PR

Rack Pulls (just below knee)
135x5
185x5
225x5
275x5

Reverse Hyper
45x10x4

Leg curl
70x8
80x8
90x8

DB rows
70x5
75x5
85x5

Hanging leg raises
x10x3

done! sled work tomorrow.

[samsont]

GPP work/recovery
30~ minutes walking out in the park. Should have done an extra mile, no fuel to get me there though.

If I got time I want to make it into OBB today to do some sled drags.


I REALLY need to step up the conditioning.

[samsont]

PM GPP Work

Sled drags..

60lbs x 100 yards x 5

i was tired. sad. need more conditioning.

done!

[samsont]

ME Upper

Bench Press
45x20
135x5
185x5
205x3
215x3
225x3

didn't have a spotter to go heavier

Floor Press
135x8
185x8
205x8

Fatbar Tricep Cable Pushdown
45x12
60x12
75x12

Overhead BB PRess
65x7
75x7
85x7
115x7

Lat Pulldown (superset with the hanging leg raises)
75x10
90x10
105x5

Hanging Leg raises
x10
x10
x5

GPP Work - Sled drags
theres a newer dude to the gym and we're both similar level/both starting westside so it was cool to chat w/ him. spot each other. He said he'd drag the sled, which is awesome because its a hassle to drag the **** out there by myself lol

forward - 100 yards - 70 lbs
backward 100 yards - 70 lbs
forward 100 yards - 45 lbs
backward 100 yards - 45 lbs


done!!

[samsont]

GPP
5 minutes warm up eliptical

shoulder mobility

full body stretching

side/front/rear delt raises
10x10

eliptical - 5 minutes
treadmill - 10 minutes


blah, felt weak on the treadmill. i used to do 45+ minutes a session when i was way bigger. guess i gotta step up the mental strength.

[samsont]

DE Lower

Speed Squat onto low box w/ soft foam EFS pad, using the SSBar
65x15
115x2
add 40lbs of chains
115+40 x2 x10 sets

RackPulls (2nd hole, been training on 3rd for past 2 months)
135x5
185x5
225x5

Reverse Hypers
45x5x3

Leg Curls
60x12
70x12
80x12

DB Rows
80x5
80x5
80x5

Barbell Shrugs
275x8
225x8
185x8

done!

[samsont]

GPP

fast paced walk in the park. 1.5~ miles or so. was going to do more but honestly i'm already hungry and can't afford to eat until tomorrow. weak excuse but it's true! guess it's good for the fatloss though lol.

[samsont]

GPP
ah. More boring walking. If anyone is following this log(probably not lol) sorry for the boring updates!

1.5~ mile walk in the hot ass sun. felt good. niceeee day out.

gotta keep leaning up! might go into OBB later today maybe do ab work// drag sled?



adios!

[Torrtrefireto]

Walking=best exercise in the world

Negs for saying its a nice day, I haven't seen the sun in over a week (srs)

[samsont]

Walking=best exercise in the world

Negs for saying its a nice day, I haven't seen the sun in over a week (srs)

haha yeah it is. I lost mucho weight like, from 280+ to 256 by just walking and doing simple dumbbell exercises before finding a powerlifting gym. I love it, mentally it is a great thing. I'm doing just 1.5~ mile MINIMUM each day from here on out. for leaning out/recovery/mental stress reliever. will be working up to 2.5~ miles a pop soon. Live next to a park/river so it's quite nice and convienent.

and sorry to rub it in! we get many nice days a year but it rained for the past week here too! atleast your football team is doing better than my dolphins(if you're a ravens fan, and U of maryland beat my canes week 1 )