stronger & leaner

[samsont]

Yo! starting new thread. my training all of 2012 has been sporatic at best. Random sessions, recovery from injuries, working days& nights - new jobs etc etc. NO more ****ing excuses.

i've dreamer bulked back up to 265-270 from 240 so work has to be done there. My hip is recovered so i'm squatting again. anyways here it is. Doing a "powerbuilding" routine.

Day 1

Bodyweight: 270

today called for deadlifts but i did some sumo pulls yesterday so i omitted them today.

Front Squats
95 x 10
115 x 8
135 x 6

Leg Press
3 plates per side x 20 x 3 sets

Leg Curls
30 x 10
50 x 10
60 x 10

Back Extensions
50 x 15
70 x 15

Hammer Curls
15s x 20 x 3 sets

[.aeterna]

Welcome back. I was wondering where you disappeared to.

[samsont]

Welcome back. I was wondering where you disappeared to.

thanks bro. got my **** together now so this log should be a good one with good results.


Glad to see you're making it to 181 now too!

[samsont]

got to lift with one of my friends today. was awesome. hopefully we can lift together more often - much better than lifting solo.

Bench
45 x 10
95 x 5
135 x 3
185 x 2
205 x 2
225 x 2
245 x 1

Close Grip Bench
135 x 10 x 5 sets

Hammer strength plateloaded press
90 x 10
140 x 8
160 x 8

Seated Dip Machine
115 x 15
145 x 15
175 x 15

Rear Delt Fly on pec deck
60 x 8
75 x 8
105 x 8

Neutral Grip Lat pulldown
115 x 10
105 x 12
90 x 15


Good session

[samsont]

Cant sleep in on my days off, got to the gym as soon as they unlocked the door..

Rack Pulls ( 2" above deadlift )
135 x 5
185 x 5
225 x 5
275 x 3 grip failure ? wierd. bar had no knurling and no chalk - but still surprised me. sweating like crazy today though.

T-Bar rows ahh my favorite row next to pendlay rows. targets lowerback like crazy. all sets were done with 30 sec rest or so
45 x 10
70 x 10
80 x 10
90 x 10
100 x 10

superset with one set of
Ez bar curls
40 x 15 (failure, arms were mega pumped.. i have no tolerence for reps).

Treadmill
20 minutes incline walking

On another note: my triceps are murdered from yesterday. I gotta keep benching every week. cant put up with doms like this...lol

[samsont]

Standing Military Press
45 x 10
95 x 5
135 x 5

Push PRess
155 x 3
185 x 0 ???? wierd, i can do 205 x 5 easy usually, not my day..
155 x 3

JM Press
45 x 10
65 x 8
95 x 5

tris were pumped!

Seated Dip Machine
150 x 10
150 x 10
150 x 20

Seated lateral raise machine
75 x 10
75 x 10
75 x 10

Tricep Extension machine
50 x 12
50 x 12
50 x 12

Lat Pulldown(cable)
100 x 10
100 x 10
100 x 10

weak but got my pump on today. works been real physical ton of legs and back this week so I didnt hit them in the gym..

body weight (non bloated after eating): 255-260ish~ making progress... pants fitting better.

[samsont]

Seated Leg curls
30 x 10
40 x 10
60 x 10
65 x 8
65 x 8
65 x 8

Back Extensions
50 x 15
50 x 15
50 x 15

Back Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2

Front Squat
95 x 5
95 x 5
95 x 5


will regret this tommorow at work as i climb hills, ladders and cranes...

[samsont]

Back and biceps

HS (hammer strength plate loaded machines) ISO low row
50 x 10
90 x 10
140 x 10
200 x 10
230 x 8

Lat pulldown
50 x 8
50 x 8
75 x 8
75 x 8
100 x 8
100 x 8
125 x 8

Machine Preacher curl (dont laugh plz!)
40 x 10
45 x 10
50 x 10
30 x 12
25 x 15

all sets done with 30~ seconds of rest. Arms are pumped as ****..

quick little workout.

[samsont]

Pressing day workout partner didnt show up today so I didnt go heavy bench, just focused on form/pause/explosiveness

Pause bench
45 x 10
95 x 5
135 x 3
185 x 3

Military Press
95 x 5
115 x 5
135 x 5
155 x 3 - ran out of gas

Push Press
155 x 5 - good set, last rep was a grinder up top

T-bar Rows
45 x 10
55 x 10
70 x 10

really focused on the stretch and contraction, slow reps

Tricep Extension machine
60 x 8
60 x 10
60 x 12
65 x 8

slow negatives



Might deadlift tomorrow, depending on how I feel.

[Torrtrefireto]

****in' lifting partners man

Are you still at that IPF gym? I think I asked you this already but I can't remember what I had for breakfast most mornings

[samsont]

****in' lifting partners man

Are you still at that IPF gym? I think I asked you this already but I can't remember what I had for breakfast most mornings

Hah yea but it's good to have one. Plan is to get my 315 bench and him to 275 sometime
This year.

Nah couldn't stand it and the hours suck wouldn't be able to lift with my work. Got an la fitness membership to lift with friend/ cardio/ ball and another membership at a hardcore bodybuilding place I goto sometimes too depending on where I work that day. They got nice barbells and racks.

[samsont]

Back and Hams

Good mornings
45 x 3
95 x 3
135 x 3
155 x 3
155 x 3

Back Squat- wasnt planning on squatting but i couldnt resist it
95 x 5
135 x 10 - wanted to bust out 4-5 sets of 135 x 10 but my wrist just couldnt handle it. had a great low bar form going on tho...

Rack pulls- conventional
135 x 5
225 x 3
315 x 1
335 x 1
410 x 0 PR miss, pr is 405, judging by how this rep went, i have 435+ in me, the weight was flying up - but i was probably using the worst bar ever ZERO knurling and i had no chalk or straps.. so yeah, bar literally slipped out of my hands right at the knee
365 x 1 - it made me so mad missing the PR i just dropped the weight down to something that might not slip. This was basically a speed pull - a race to finish the rep before the bar slipped outta my hand... need some chalk...

Seated leg curls
40 x 10
50 x 8
60 x 6
70 x 6 + 15 partial reps

Back extension machine
75 x 10
80 x 10
85 x 10

HS iso low row
90 x 12
180 x 12
180 x 12
180 x 12 - grinder sets..


done!

[samsont]

Bench Training- me and friend hit up the gym early this AM to do some benching. He did good (coming off srs neck injury) for a recovery-PR of 185 x 1 after missing it.



Bench
45 x 10
95 x 5
135 x 3
185 x 3
225 x 1
255 x 1

Close Grip
185 x 5
185 x 5

JM Press
45 x 5
65 x 5
95 x 5
115 x 5

Military press (standing of course!!)
45 x 5
95 x 5
135 x 5 - felt strong considering the volume before this..
155 x 2 exhausted..

Push Press
185 x 1 - grinder at the top. partner said it looked smooth but i know I almost dropped it LOL.

Pec Fly machine
150 x 8
165 x 8
180 x 6

Cable Pressdowns
50 x 20
55 x 20
55 x 20
55 x 20
55 x 20

Close-neutral grip Lat Pulldowns
105 x 8
105 x 8
105 x 8


great session... cut the grass afterwards too!

[samsont]

Back & hams

Romanian deadlifts
135 x 5
175 x 5
225 x 5

Rack pulls
275 x 1
285 x 1
295 x 1
315 x 1
325 x 1

Reeves deadlift
135 x 2

Pendlay row
135 x 5
185 x 5
185 x 3

Seated One Arm cable facepulls
30 x 12
35 x 12
40 x 12
45 x 12

[samsont]

Shoulders and triceps

got super dehydrated from work on monday, to the point i was throwing up, vision blur and cramps for 12 straight hours or so.. it was bad, probably should of been in the hospital.

anyways all my muscles that cramped up are sore but i figured today i was well enough to do some pressing and light pump movements.

this was a grinder workout regardless...

Military press
45 x 5
95 x 5
135 x 8
95 x 8

last two reps on the last 2 sets were hard as ****. intense sets.. triceps were beat up from cramps on monday.

Cable pressdowns
45 x 15
45 x 15
40 x 10

Cable lateral raises
50 x 15
45 x 15
40 x 10

[samsont]

Assisted Pullups
x5
x5

Military Press
45 x 10
95 x 8
115 x 5
135 x 2
155 x 2 - so easy, kept it at a double though.

Push Press
165 x 3 easy
175 x 0, 1 - easy weight but first rep I got the bar out in front of me and almost dumped it 3/4s way up. got the second rep easy

Machine Press
125 x 8
125 x 8
128 x 8

Tricep extension machine
60 x 10
60 x 10
65 x 10
superset
70 x 6
75 x 4
80 x 4
85 x 4

[samsont]

Assisted Pullups
x5
x5
x5

Overhead Press
45 x 10
45 x 10
95 x 5
135 x 5
165 x 3 1 strict, 2 push

Fat bar Incline Press
45 x 10
95 x 10
135 x 8

Tricep extension machine
60 x 10
60 x 10
60 x 10

notes: So today it rained out @ work, screwing my overtime up but givng me the chance to lift..

You may notice mostly pressing going on.. Its on purpose - I'm too heavy. Because of my massiveness work is extra hard on me and my lower body (lots of lifting while being in books and wearing toolbelts all day, working on slopes) etc. anyways it's not an excuse but a fact. It's a huge reason I seek to get leaner. Pressing does not effect my job at all, surprisingly. I will still deadlift and squat from time to time, and it'll get way more frequent as my conditioning improves but the main goal right now..

225 strict press
315 bench press
230lb body weight

I'm gonna get them. once I get that I'll worry more about my total and competing.. I'll probably be deadlifting and pulling more than squatting, so 405+ deadlift is also a goal but on the backburner.

bodyweight: 258 12 lbs lost since beginning of june

[samsont]

quest to 315 bench..

despite nasty rash i got from oils/diesel at work i still hit the gym today

Extra wide bench press
45 x 20
95 x 15
135 x 10
185 x 6
225 x 3
235 x 2

no spotter so kept it conservative

Push Presses, light and explosive
65 x 3
95 x 3
115 x 3
135 x 3
155 x 2
165 x 2

One arm cable laterals
30 x 8
25 x 8

One arm cable pushdowns
25 x 10
35 x 10

[samsont]

Rackpulls
45 x 5
135 x 5
185 x 5
225 x 3 x 3

Assisted pullups
x5
x5
x5

[samsont]

Tricep extension machine
40 x 15
50 x 12
60 x 10
70 x 8

Deadlift
135 x 6
225 x 3
275 x 1
315 x 1
sumo
225 x 3



Military press
45 x 10
95 x 10
135 x 5


light easy session.


coming up: decided wendlers 2 day split is gonna work best for me and my work situation.

heres the template:

week 1
day 1) Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs
day 2) Bench press 5/3/1, close grip press 5 x 10, pendlay row 5 x 10, biceps curls

week 2
day 1) Deadlift 5/3/1, good mornings 5 x 10, front squats 5 x 10, abs
day 2) Overhead press 5/3/1, assisted chin-ups 5 x 10, strict press 5 x 10, hammer curls

gonna start sometime this week. exciting i know!

6 week cycles. no deload

gonna start out light on squats and deads, heavy on bench and ohp since I can take the tricep/shoulder work doesnt interfere too hard with job but legs is gonna take some adaptation.

Got some powerlifting buddies that want to do schwabs october meet, APF's southern state meet at the end of october (i believe). Sort of planning on doing this regardless of work or anything. I do best when working towards goals like my first meet (however torn hip screwed that up). also more pressure to make weight class. must be a 242 or better.

body weight today: 258 no change in 2 weeks. thats no good.

[samsont]

Week 1 - Overhead Press 5's week

max press: 185 strict

Training max : 165 lbs
all sets are completed with 30 seconds rest. I was pumped and then gassed..

Press
45 x 10
75 x 8
______
105 x 5
125 x 5
140 x 5

95 x 10
95 x 10
95 x 7

Facepulls with cable rope attachment
50lbs 5 sets of 10

[samsont]

Cycle 1 Wave 1 - Deadlift 5's

Max deadlift: 375 conventional , 365 sumo

Training max: 340 (conventional)

Deadlift (conventional)
135 x 5
_______
220 x 5
255 x 5 grinder.. i'm not used to sets of more than 3 on DL..
290 x 5 crazy hard on 4th and 5th rep. 1st rep was a damn speed pull practically..

135 lbs x 10 x 5 sets 30 second rest starting feeling queezy after 4th set...


done thats it. the most deadlifts in one session for me. normally I pull singles or doubles once a month.. 70 in one day, i better go eat now.

[thom2355]

Good to see you getting back at it steady. Will be following.

[samsont]

cycle 1 wave 1 bench 5's week

Max bench: 285

Training max: 240

Bench press
45 x 10
95 x 3
____________
155 x 5
180 x 5
205 x 9

Paused bench
135 x 10 x 5 sets

Face pulls
50 x 8 x 3 sets

Tricep push downs
50 x 15 x 5

Tricep extension machine
40 x 12
45 x 12
50 x 12


Done!

[samsont]

Cycle 1 wave 1 Squat 5's week


Pre-injry max squat: 405


arbitrary training max: 225



Squat
45 x 10
45 x 5
95 x 5
_______
145 x 5
170 x 5
190 x 5


thats it. Hip felt tight and inflexible. must do mobility work.

[samsont]

Cycle 1 wave 2 Press 3's week

Press
45 x 10
95 x 3
_________
115 x 3
130 x 3
150 x 5

95 x 10

Incline machine press
3 sets of 10

Tricep pushdown w/ rope attachment
3 sets of 8


also did 20 minutes cardio

[Kemo1990]

subbed

[samsont]

Cycle 1 wave 2 Deadlift 3's week


Deadlift
135 x 5
205 x 1
__________
240 x 3
270 x 3
305 x 3

Pendlay Rows
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

DB Rows
75 x 7
75 x 7


felt like **** today but i got it in.

[Torrtrefireto]

Nice workout brah

[samsont]

Nice workout brah

thanks mang!

Cycle 1 wave 2 Bench 3's week

Bench Press
45 x 10
95 x 5
135 x 3
____________
170 x 3
190 x 3
215 x 5

Close grip bench - Paused
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Push Press
95 x 5
115 x 5
135 x 5