Do I Even Lift?

[IronAddict7]

I kept a journal on here a while ago but just got lazy and stopped posting in it but I did continue to lift. I'm doing a modified 5/3/1 atm for Squat & Bench Press and the Ort/Mag Deadlift routine. I use the 5/3/1 Powerlifting scheme so it goes triples,fives, then 5/3/1. You'll see that I actually have 6 workouts a week instead of 4. I split up my Upper Body days into two pressing and two pulling because doing both in one session took way too long. The Pulling sessions are fairly short so my recovery hasn't been hampered yet. All Accessories are with 1min rest except for the secondary Barbell Movement.

6/16/12: 1RM= 190
CG Paused Bench- 135x3, 152.5x3, 170x3,1,2
Pin Press- 135x6, 155x6, 165x6
Incline DB Press- 50x3x12, 1x7
Rolling DB Exts.- 25x4x12

Notes: Wasn't sure what to set my max at for this so I decided to go lighter to avoid missing any reps. The 170 was 90% and was pretty easy. CG for me is index fingers on the end of the smooth part. Pin Press was set at Chest Level. I'll attempt to get videos of my top set for each session but I didn't think of it when I started today.

[IronAddict7]

6/16/12:
Axle Rows- 135x6, 145x6, 155x6
DB Rows- 80x2x10, 1x8
BB Shrugs- 225x3x10
Reverse Flys- 20x3x12
Hammer Curls- 35x3x12

Notes: I normally do both Upper Body workouts in one day but I space them apart by about 6 hours as to not interfere with the second session. The Axle is from Rogue and is about 2 inches so it's tough to hold onto. Also, I ordered a Strongman Log and Safety Squat Bar from Rogue today so they should be here by Friday hopefully. I also have a Texas Power Bar coming soon from Weightlifters Warehouse so I'm excited to see how it compares to the Bar I got with a Troy Weight set which is beginning to bend. The Log and SS Bar are my Graduation Presents from my family Idk why but it seems like EliteFTS no longer sells the SS Bar because I can't find it on there website. I was originally going to order both Bars from them but it came out to like $1,053 and Rogue costs $835 lmao big difference in my opinion.

Log-http://www.roguefitness.com/log-bar.php
SS Bar-http://www.roguefitness.com/sb-1-rogue-safety-squat-bar.php

[IronAddict7]

[IronAddict7]

6/18/12: 1RM= 320
Squat- 240x5, 275x3, 305x1(vid)
Box Jumps- 41"x2(vid),2,1,1,1
Squats w/ 2 Chains Per Side- 185x6(265), 205x6(285), 225x6(305,+vid)
Leg Curls- 105x10, 115x10, 120x10
Hypers- 50x10, 55x10, 65x10
Decline Sit Ups- BWx12, 10x12, 10x6+6BW

Notes: Squats felt good today, I feel the 305 went up fairly quickly but I needed to wear a belt for all 3 sets today. I normally only wear it for Balls Out sets but my Back felt a little off from having to take 4 hours of tests today. Box Jumps are also getting much better, I got them all with room to spare. I want 5x3 before I move up another 1.5" or 3". Tomorrow I'm hitting a DE Bench Session and a Back Session

[IronAddict7]

[IronAddict7]

6/19/12: DE Bench
1xShort EFS Pink Band- 90x9x3(3 different Grips, about 150 at top)
F.O.B. Swiss Bench- 125x6, 145x6, 165x6
Incline Push Ups- 3x12 BW
Banded Rope Pulldowns- 20x3x10(I use 1xEFS Short Pink Band)

Notes: The DE Benching went well today, it's obvious my CG benching is stronger because when using that grip, the Bar Speed was significantly faster. For my Secondary Barbell Movements on Upper Days, I'm going to switch them out every 2 sessions so I don't stall. I'm also going to alternate from Partial ROM to Full ROM movements.(Ex- Floor Pressx2 weeks, Swiss Benchx2 weeks, 2 Board Pressx2 weeks, etc.) What this also means is if I do a Partial ROM on my 5/3/1 day, I'll do a Full ROM Secondary Barbell Movement on my DE Day for the second Barbell Movement. Sorry if this is confusing lol

[IronAddict7]

6/21/12: Bar Test
SSB Squats- 160x3, 210x3, 230x1, 250x1, 160x4x10

Notes: My graduation was today so I was busy most the day but I wanted to try out my new bar so I did a quick workout. Squatting is definitely different with this bar, it tilts you forward and hits your anterior chain like crazy. I really need to get my form down though cause 250 is pathetic even though it was fairly quick(vid) lol, I'm sure I'll hit 300 in no time. I got the log and the SSB yesterday and the quality is incredible. The SSB is 70lbs and it's too tall to put in my BodySolid Bar Holder so idk wtf I'm gonna do with it lol I'm very comfortable with pressing the log though, unlike I am with a Barbell. I'm doing my Upper Body lifts tomorrow so I'll get some vids of me pressing the log.

[IronAddict7]

[IronAddict7]

6/22/12: ME Upper
CG Paused Bench- 135x3, 165x1, 185x1, 195x1(Video)
Log Overhead- Bar(65Lbs)x5, 85x5, 105x5(Vid),5, 115x5
Incline DB- 50x3x12
Rolling DB Exts.- 30x3x10

Notes: Got to use the log today and I definitely don't regret buying it. It is much harder then BB OH because you have to clean the weight up as well. I'm going to cycle the second movements every 2 weeks so I'll do Log OH again next ME Day and then switch to something else like Pin Presses. The CGPB went well also, I probably could have gotten 205 but I was satisfied with 195. The pause is only long enough to prevent bouncing/momentum so it's not like a 2 or 3 second one. Overall it was a good session, looking forward to my Back session later today.

[IronAddict7]

6/22/12:
BB Rows- 95x5, 115x5, 135x5, 155x5,5
DB Rows- 80x3x10
BB Shrugs- 235x3x10
Band Pull Aparts- Pink Bandx4x12
Swiss Bar Curls- 65x3x12

Notes: Too busy now, no comments.

[IronAddict7]

6/24/12: ME Squat
Box Squat(Parallel)- 205x1, 225x1, 245x1, 265x1, 285x1, 305x1, 325x1(Huge PR + Vid)
SSB Box Squat(Parallel)- 120x10, 160x3x10, 180x10
RDL- 95x8, 115x8, 135x8

Notes: Amazing session, I've never worked up to a max for Box Squats and I can't even remember the last time I did them. I'm confident that my form is up to par but I'll compare my video to some pros just to be sure. I probably could've hit 350 with the speed I had on 325 but I didn't want to get greedy so I decided to stop there. So I looked over my training journals last night and I noticed that I never made any real progress on 5/3/1. The biggest gains I got for Upper and Lower body lifts were when I ran Westside so I decided to just start that again since I wasn't really doing 5/3/1 with all the mods I added. ME lifts will be rotated every 2 weeks.

Sunday- ME Squat/Deadlift
Tuesday- ME Bench
Thursday- DE Squat/Deadlift
Saturday- DE Bench

[IronAddict7]

[IronAddict7]

6/26/12: ME Bench
2 Board Press- 155x1, 175x1, 195x1, 205x1, 215x1(Vid)
Strict Log Overhead- Bar(65lbs)x5, 85x5, 105x5, 125x5, Barx12
Rolling Exts.- 30x3x12
Swiss Bar Pull Ups- BWx4x8 Outside Handles
DB Cleans- 10x4x12
Swiss Bar Curls- 70x3x8

Notes: Satisfied with how it went, I think I could've hit 220 but I really didn't want to fail a rep so I stopped at 215. My All Time PR with 2 Board is 230 and I should be closing in on that soon. As you'll see in the vid, I didn't let the bar sink into the board, I did more of a Touch N' Go style since I almost always let it sink in.

[IronAddict7]

6/28/12: DE Squat
Box Squats(Close to Parallel)- 10x2 145Lbs+ Long Monster Bands + Pink Bands
SSB Squats- 160x6, 180x6, 200x6, 220x6(****ing Tough)
Hyper Extensions- 2x30 BW

Notes: Absolutely exhausting session. The SSB Squats ****ing wrecked me, they are so much harder then Traditional Squats. The Box Squats were just the right speed and I know for a fact I broke at the Hips this time on every rep and I really felt them in my Glutes this time so I'm definitely using better form. I got some sets on video I'll put those up soon. I was too dead after SSB Squats to do anything tha involved weights.

[IronAddict7]

6/30/12: DE Bench
1x Short EFS Pink Band - 95x8x3(3 Different Grips)
Close-Grip Floor Press- 150x3x5
Neutral Pull Ups- 3x10, 1x8
OH DB Press- 30x4x12
OH DB Extensions/Band Pull Aparts- 25x4x12/4x12
Swiss Curls- 70x2x10, 1x8

Notes: Overall it was a decent session. I don't know what it is but 95lbs seemed so damn heavy for DE. The Wider Grip gave me a lot of trouble so it's pretty clear I'm Tricep Dominant when I bench. Also I kept the OH DB Press light to see if it bothered me at all after already pressing heavy but I felt fine afterward. I need more OH work cause my shoulders seem to be the weak point at this point in time. I usually switch off between Pull Ups and Rows but because I'm maxing on Squats tomorrow I figured I would give my Low Back a rest which is also why I didn't do Heavy BB Shrugs. Looking forward to tomorrow's session.

[godwavenexus]

I'm in. Do you lift weights?

[IronAddict7]

I'm in. Do you lift weights?

Lol Yeah, but unfortunately not very heavy weights, yet... I hate it cause I just realized I look anorexic in my videos but I'm actually not that small, I'll have to post a spoon pic soon so people don't think I'm frail and will actually subscribe to my lifting journal

[IronAddict7]

7/1/12: ME Squat
Box Squat- 225x2, 255x1, 275x1, 295x1, 315x1, 335x1(PR)
Hyperextensions- BWx20ish+12 with a 45lb plate

Notes: Happy with the PR but now I'm paranoid about my form because I feel like I might be cheating and if so, these numbers mean nothing lol. I'll get a video up later of the PR

[IronAddict7]

[IronAddict7]

7/3/12: ME Bench
2 Board- 135x1, 155x1, 175x1, 195x1, 215x2(PR+Video)
BB OHP- 85x8, 105x3x8
Flat DB Press- 50x2x20
BB Rows- 115x4x10
Rolling Exts.- 35x3x8, 1x6
DB Cleans- 15x4x10

Notes: Good day, I beat my 215 from last week but I still have a long way to go to beat my All-Time PR for 2 Board which is 230 I think. Next week I'll be switching the ME lift to Pin Presses most likely. I'm really trying to bring up my shoulders both aesthetically and strength-wise so I'm going to try to do an Overhead Press in each Upper Body session. I had my middle finger on the ring which is fairly wide for me so I stuck to a slightly lighter weight with more reps. For BB Rows, I narrowed my grip a bit to just about shoulder width and I felt it a lot more in my back so I'll continue to do this for any time of Row Movement.

[IronAddict7]

In case anyone is interested, here are pictures of my current setup in my garage...

[IronAddict7]

7/5/12: DE Squat
Box Squat(Parallel This Time)- 160+Pink+Monster EFS Long Bandsx10x2
Suspended Chain GM's(SSB)- Bar(70)x10, 90x10, 110x10, 130x3x10

Notes: Holy mother of gawd. That last set of 10 with the GM's was one of the most taxing things I've ever done. 130 is nothing in regards to weight but I literally never do GM's and probably haven't done them in over a year. I genuinely felt like passing out during the sets and I lost all hearing in my left hear after that third set lmao. I set the chains very low as you'll see when I put up the videos. I couldn't scavenge enough energy to do anything afterward.

Edit: I ordered the Rogue Abram GHD yesterday!! I can't wait to use it I'm sure it'll look like a Monster compared to my Hyperextension I have now lmao

http://www.roguefitness.com/rogue-abram-ghd.php

[IronAddict7]

Here's my Pre-Workout in case anyone is interested:
6 Grams of Citrulline Malate
200 mg of Caffeine
1.5 Grams of Taurine
4 Grams of Beta Alanine
5 Grams of Creatine Monohydrate
Crystal Light Pink Lemonade Powder

All Primaforce products, bought from smartpowders . com which I've found has the lowest prices for buying things like this in bulk. I know Creatine Monohydrate does not have any Acute Effects, but I find it's most convenient to just add it in my Pre-Workout or else I'll forget to take it.

[IronAddict7]

7/6/12: DE Bench(4th week, deload)
Paused Bench- 155x3x3(3 Diff. Grips), 165x3x3(3 Diff. Grips)
Floor Press- 160x3x5
Fat bar Pull Ups/B.P.A- BWx4x7/4x13 Pink Band
OH DB Press- 35x4x12
Swiss Curls/OH Exts.- 70x4x10/30x4x10

Notes: I wasn't suppose to lift today but i literally could not wait any longer to use the Texas Power Bar that just came lol. I absolutely love that thing, it's a beast. I figured I would just move my whole schedule back 1 day, no big deal. I do DE Bench in Pendulum Waves so today happened to be the 4th week so i decided to do some relatively light Paused Benching(73-78%). Next DE Bench day, I'll be starting a 3 week wave with 1x20Lb chain on each side.

I was happy I was able to improve on the Floor Pressing from last week, I'll now be switching to Suspended Chain Benching at about Chest Level for the next 2 DE Bench days. The Fat Bar Pull Ups annihilated my damn forearms, I usually do Pull Ups thumbless but I need some Forearm Gains so I am going to try and do all of them with a Full Grip.

P.S.- In the videos I'll be putting up, you'll notice almost all my benching is done with EFS Wrist Wraps. I never ever use Wrist Wraps because I've never had any issues with my wrists while Benching. However, I helped my sister move the other day and I hyperextended my right wrist pretty badly while carrying a Dresser and it's been bothering me with almost all Pressing/Squatting movements ever since. Should resolve itself within a few days though but I just thought I'd let you guys know.

P.P.S.- I'll be doing a more in depth review of the Texas Power Bar once I've gone through a ME Bench and ME Squat session(tomorrow) that'll include pictures so as to aid anyone in choosing a bar should they be looking for a new one.

[IronAddict7]

Lol I didn't notice most my body is blocked out during the DB pressing

[liftersize]

looks like you have alot of nice equipment. Good luck!

Also box squats to that bench seem awful high. Maybe try something a bit lower.

[IronAddict7]

looks like you have alot of nice equipment. Good luck!

Also box squats to that bench seem awful high. Maybe try something a bit lower.

Well I'm using an 18" Rogue Bench as a box right now so what I did was add a few of my old gym flooring tiles under it to do make it about 1 inch lower and each week I'm going to lower it 1 more inch. I wanted it to be a gradual change so as to not **** myself up too badly in regards to form lol

[IronAddict7]

7/7/12: ME Deadlift
Conventional Deadlift- 225x1, 275x1, 295x1, 315x1, 335x1
SSB Squats- 120x6, 160x6, 190x6
Backward Sled Drag- 135x3x110'
Forward Sled Drag- 135x2x220'

Notes: I actually thought I saw my life flash before my eyes during the last few feet of the last sled drag. I haven't done them in probably over a year and sweet baby jesus does it show. It literally took me about 30 mins to stop breathing like a 400lb man-beast and recover from what I thought would be a good finisher to a leg workout. It turns out it was a brilliant idea because now I know I need to improve like a mofo if I want to be even remotely conditioned for just life in general. The DL's went great, not an all-time PR by any means but a PR for recent lifting by about 45lbs. My All-Time Conventional PR is I think 375x2 about 8 months ago.

P.S.- Sled Dragging was done on grass

[IronAddict7]

[IronAddict7]

7/9/12: ME Bench
Chain Suspended Bench(Chest Level)- 155x3, 175x1, 195x1, 205x2
Log Press- Barx2x8, 85x8, 105x8, 85x10
Flat DB Press- 50x22,20,16
BB Rows- 125x4x10
Rolling Exts.- 35x4x10
Face Pulls- 20x12, 30x3x12
Alternating DB Curls- 35x3x8

Notes: I've never done Suspended benching since I just got the chains recently so any amount of weight would've been a PR lol. The second rep was one hell of a grinder though as you'll see in the video. I noticed I didn't press in a straight line like I usually do so I think that affected me a little cause the movement pattern was slightly off, gotta work on that. I was surprised with 205x2 though because I can't imagine that it's far off from my regular Bench PR. I moved up in numbers on just about everything so overall it was a good session. Also, I'm getting my Rogue GHD today!!!