All in: AD's training log (Kelei's Intermediate/Advanced Routine)

[AD1984]

thumbless DB benching >>>>>>>>>

TRY IT

Yeah, 'cause struggling to put the DBs in place isn't living on the edge enough, I need to do it with a suicide grip lol. It's suicide grip, Lurker.

I would never have thought of pork tenderloin with pickles but that sounds AWESOME!

Pork tenderloin is the best, I throw some in the oven on Sundays, I'm good for the whole week. Pickles = low cal deliciousness.

Nice job with everything! I like the new setup - volume is still super high. Feel better soon and enjoy the day off. Your food looks good - looks like you cook a lot.

And students? what do you teach?

Nice to see you're back! Have you maxed out on back squats yet after your deload? The volume is high as always, you know how I roll I haven't been cooking much lately, just on the weekends and usually in bulk for the week, but a nice home cooked meal that I can take my time with is food for the soul.

I teach a form of hand to hand combat, I'll just leave it at that. It's my part-time job, my full time job is a boring, unexciting office job.

[AD1984]

Such a long and stressful day, I couldn't wait to get in the gym and tune out everything...

Day 172: Feb 4, 2013 – D3 / 30 reps

Back squats
[140] x 10 x 3 x 3 x 3 x 4 x 3 x 3 x 4 - 33 reps

Front squats
[125] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 33 reps

RDL's
[185] x 10 x 3 x 3 x 4 x 3x 3 x 4 x 3 - 33 reps
* grip was bad today, I barely got through even with straps

GHR's
12 x 4 x 3 x 3 x 3 x 4 x 3 - 32 reps

Leg curls
[60] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps

BB glute bridges
[250] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 4 - 32 reps

Good mornings
[125] x 12 x 3 x 4 x 4 x 3 x 4 x 3 x 4 - 37 reps

Workout time: 1h40

I'm still playing around with the order of exercises, I did FS first today and they felt a lot better than the BS. I'm noticing on this new template that the first and second exercises are the strongest, then it starts going downhill.

I think I pulled something in my right biceps with the RDLs, I use a mix grip and my right hand is usually supinated because the left elbow responds better to overhand. I stopped deadlifting it off the floor, now I set the pins, lock my elbows, pull the bar with my back, take the world's smallest step back and do my work sets. Why the hell is my bicep hurting? Anyone have this issue? I'm starting to think my upper body is too weak for the weight, today I didn't even feel it in my hamstrings or my lower back. If I could only hold more weight...

[ShaneSwan]

I teach a form of hand to hand combat...It's my part-time job

Youve got a part-time hand job?

I want you to teach me how to attack two women. Its okay. I mean, theyre my friends.

[ShaneSwan]

If I could only hold more weight...

Straps, why not?

[adamxbomb]

After my deload, I might use a few of your workouts in my new 6 week template, just to get some variation, I use the doube overhand grip, because I get scared I'm going to hurt my bicep like you did.

[Kelei]

I think I pulled something in my right biceps with the RDLs, I use a mix grip and my right hand is usually supinated because the left elbow responds better to overhand. I stopped deadlifting it off the floor, now I set the pins, lock my elbows, pull the bar with my back, take the world's smallest step back and do my work sets. Why the hell is my bicep hurting? Anyone have this issue? I'm starting to think my upper body is too weak for the weight, today I didn't even feel it in my hamstrings or my lower back. If I could only hold more weight...

You have to make sure your arm is straight before you pull, if you pull with even the slightest bend you can injure your bicep or bicep tendon. Be very careful near the bottom part of the ROM (especially if the plates touch the ground), some people let their arms bend and then yank the bar up, this is very dangerous.

I use a double overhand grip during RDL and I recommend it to everyone else as well, if you insist on using a mixed grip you need to concentrate on making sure your arm remains perfectly straight at all times and you need to keep constant tension on your arm, don't let it relax/bend and then yank/explode on the way up. You also need to alternate arms if you use a mixed grip.

[ThatOneLurker]

Yeah, 'cause struggling to put the DBs in place isn't living on the edge enough, I need to do it with a suicide grip lol. It's suicide grip, Lurker.

nah dude

kick the db's back and start at the bottom of the movement


then just press them up as you usually do (takes less effort for me then kicking them to the top of the movement)

and then begin your usual reps


I found it's pretty safe lol

[tina722]

Nice to see you're back! Have you maxed out on back squats yet after your deload? The volume is high as always, you know how I roll I haven't been cooking much lately, just on the weekends and usually in bulk for the week, but a nice home cooked meal that I can take my time with is food for the soul.

I teach a form of hand to hand combat, I'll just leave it at that. It's my part-time job, my full time job is a boring, unexciting office job.

I hit a 195 beltless PR and when I tried to put the belt on I fell apart. I still hit 220, but called it there. That was 2 weeks ago? Then 10 day break and now my form is awful, building back up.

Hand to hand combat sounds intense. That explains some of your attitude towards training.


And versa grips? I've never tried them, but they look to provide more 'hold' than straps do.

[litljay]

nah dude

kick the db's back and start at the bottom of the movement


then just press them up as you usually do (takes less effort for me then kicking them to the top of the movement)

and then begin your usual reps


I found it's pretty safe lol

I use suicide grip for all pressing movements. I always have and can't seem to get a normal grip to feel right.

[ThatOneLurker]

I use suicide grip for all pressing movements. I always have and can't seem to get a normal grip to feel right.

I change between the two. Some days suicide grip feels better, other days the normal grip feels better. But for DB's I'm convinced thumbless is the way to go.

I actually use a thumbless grip on most exercises. Chin ups, lat pulldowns, seated rows, cable side raises, cable flyes, incline db curls


Just feels better most of the time compared to a thumb around grip.

[AD1984]

Youve got a part-time hand job?

I want you to teach me how to attack two women. Its okay. I mean, theyre my friends.

If you were my student, you'd be spending a lot of time on the side doing burpees. The ones where you do 2 pushups at the bottom, while raising your leg parallel to the floor.

Straps, why not?

I'm already using them, and a mixed grip. I'm maxed out.

After my deload, I might use a few of your workouts in my new 6 week template, just to get some variation, I use the doube overhand grip, because I get scared I'm going to hurt my bicep like you did.

Mi routine e su routine. I chose these exercises based on injuries, you could probably do more or others.

You have to make sure your arm is straight before you pull, if you pull with even the slightest bend you can injure your bicep or bicep tendon. Be very careful near the bottom part of the ROM (especially if the plates touch the ground), some people let their arms bend and then yank the bar up, this is very dangerous.

I use a double overhand grip during RDL and I recommend it to everyone else as well, if you insist on using a mixed grip you need to concentrate on making sure your arm remains perfectly straight at all times and you need to keep constant tension on your arm, don't let it relax/bend and then yank/explode on the way up. You also need to alternate arms if you use a mixed grip.

Thanks for tips, Kelei. I was pretty sure I didn't bend my arm, I was paying attention to it. I think I just slipped up, and didn't even realize it. The pain hit afterwards, and I'm still feeling it today. I might have to switch to overhand grip, but that will take a toll on the weight I use. A big one.

[AD1984]

nah dude

kick the db's back and start at the bottom of the movement


then just press them up as you usually do (takes less effort for me then kicking them to the top of the movement)

and then begin your usual reps


I found it's pretty safe lol

I kick them back and start at the top of the movement. I'll try your way at the bottom, but thumbless for DB pressing just doesn't feel right. I need to grip those babies to control them.

I'm still hating the flat bench press, even with DB's.

I hit a 195 beltless PR and when I tried to put the belt on I fell apart. I still hit 220, but called it there. That was 2 weeks ago? Then 10 day break and now my form is awful, building back up.

Hand to hand combat sounds intense. That explains some of your attitude towards training.


And versa grips? I've never tried them, but they look to provide more 'hold' than straps do.

lol don't you hate that? I think it's just easier to hit bigger numbers when you're doing the actual cycle, afterwards the body seems to forget everything..it's as if it has the memory span of a goldfish. I'm working my way back as well, feels bad. For my next cycle I'd like to try adding weight to the bar instead of keeping it the same. Just for fun.

I've heard of versa grips, never tried them. I will look into them. I finally got paid..between ending the last contract and starting this one, I haven't gotten a cheque in 6 weeks. I will definitely treat myself to something nice.

[AD1984]

Crank it up!

Day 173: Feb 5, 2013 – D1 / 30 reps

DB incline press
[45] x 9 x 3 x 3 x 3 x 3 x 3 x 4 x 3 - 31 reps

DB bench press
[40] x 5 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 30 reps

Cable flyes
[45] x 10 x 3 x 3 x 3 x 3 x 4 x 4 - 30 reps

Bench dips
[60] x 10 x 4 x 4 x 4 x 4 x 4 x 4 - 34 reps
* I'm really enjoying the bench dips, they don't put pressure on my shoulders and they totally kill my triceps.

Rope pressdowns
[80] x 11 x 3 x 3 x 2 x 3 x 2 x 3 x 2 x 3 - 32 reps

Overhead DB extensions (both arms)
[40] x 8 x 3 x 2 x 3 x 4 x 3 x 2 x 3 x 3 x 2 - 33 reps

Standing BB press
[55] x 7 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps
*utter sh*t today

DB side lateral raises (one-arm)
[25] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 33 reps

Cable behind the back lateral raises
[25] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps

Ab wheel rollouts
20 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 - 52 reps

Workout time: 1h40

My strength is taking a dive. The order of the exercises is almost always first one of each body part (eg incline DB press, bench dips, BB press), then second one, then third, this way I can get some rest time in between. Doesn't really seem to help, I'm very underrecovered, and the numbers show it. Maybe I should rest in between, I don't really rest I just go from one exercise to another. Apart from feeling weak, I am really liking the new setup. I am always drenched in sweat lol.

I ate like crazy today, my appetite is off the charts. Feels good not to be sick and bedridden!

[ThatOneLurker]

I kick them back and start at the top of the movement. I'll try your way at the bottom, but thumbless for DB pressing just doesn't feel right. I need to grip those babies to control them.

I'm still hating the flat bench press, even with DB's.

I've found it takes more energy to kick back and start at the top as opposed to the bottom.

Maybe it's just me then but my thumbless grip is still pretty strong


are you able to do dips without any strain?

I tried them today for a couple of reps since it's been a while and I felt a bit of elbow discomfort.


feelsbatman.jpg

[eddiewouldgo87]

I ate like crazy today, my appetite is off the charts.

The best thing about working out - you can double your food intake! I'm constantly eating at the moment and still struggling to put weight on.

[adamxbomb]

The best thing about working out - you can double your food intake! I'm constantly eating at the moment and still struggling to put weight on.

Dude im with you on this one, its amazing.

[litljay]

I've heard of versa grips, never tried them. I will look into them. I finally got paid..between ending the last contract and starting this one, I haven't gotten a cheque in 6 weeks. I will definitely treat myself to something nice.

They're wonderful and you'll never go back to regular straps again. They're not cheap though...

1:00 in they show them being used.

[tina722]

lol don't you hate that? I think it's just easier to hit bigger numbers when you're doing the actual cycle, afterwards the body seems to forget everything..it's as if it has the memory span of a goldfish. I'm working my way back as well, feels bad. For my next cycle I'd like to try adding weight to the bar instead of keeping it the same. Just for fun.

I've heard of versa grips, never tried them. I will look into them. I finally got paid..between ending the last contract and starting this one, I haven't gotten a cheque in 6 weeks. I will definitely treat myself to something nice.

Yep, in comparison to now my squats were great during those few weeks. Now, just have to relearn everything. It was fun though and I would do it again, maybe 10 days on, 3 days off or something like that to avoid too many overuse injuries. ATM, I'm curious to see how long it takes me to get back up there.

I've looked at the versa grips a few times, but the price has kept me away. I'll be curious to see how you like them if you end up getting them.


Do you put plates in your lap for bench dip?

[ShaneSwan]

If you were my student, you'd be spending a lot of time on the side doing burpees.

Id spend alot of time on the sideline belching?

Or are you saying youd make me your bit on the side?

Im not sure if Im hungry or aroused.

DB incline press
[45] x 9 x 3 x 3 x 3 x 3 x 3 x 4 x 3 - 31 reps

DB bench press
[40] x 5 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 30 reps

Cable flyes
[45] x 10 x 3 x 3 x 3 x 3 x 4 x 4 - 30 reps

Bench dips
[60] x 10 x 4 x 4 x 4 x 4 x 4 x 4 - 34 reps
* I'm really enjoying the bench dips, they don't put pressure on my shoulders and they totally kill my triceps.

Rope pressdowns
[80] x 11 x 3 x 3 x 2 x 3 x 2 x 3 x 2 x 3 - 32 reps

Overhead DB extensions (both arms)
[40] x 8 x 3 x 2 x 3 x 4 x 3 x 2 x 3 x 3 x 2 - 33 reps

Standing BB press
[55] x 7 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps
*utter sh*t today

Why dont you do BB press straight after flyes, before tris?

Do you put plates in your lap for bench dip?

That gets tricky when you train by yourself.

[AD1984]

are you able to do dips without any strain?

I tried them today for a couple of reps since it's been a while and I felt a bit of elbow discomfort.


feelsbatman.jpg

The thing is my gym doesn't have parallel bars, just a ****ty roman chair with handles. I used to do them on it, but after a while my wrists hurt and my shoulders felt like they were about to shatter, so no more.

The bench dips feel really good, even though you wouldn't think it looking at the mechanics of it. The shoulders crack a bit during BW ones, but once I start adding weight, it goes away quickly. I'd give proper parallel bars a try, but I gotta work with what I am given.

The best thing about working out - you can double your food intake! I'm constantly eating at the moment and still struggling to put weight on.

lol I wouldn't go as far as doubling your food intake, but I can definitely get away with more food. I have no issue putting weight on, I will never understand people who do. You just..eat?! Food tastes good, where's the issue? lol

They're wonderful and you'll never go back to regular straps again. They're not cheap though...

Thanks for the video, Jay. 40$ doesn't seem that steep, but 25$ for 2-4 weeks shipping? Damn. I'll do some homework on them, I'm not sure I'd pay that much on a pair of straps basically. I take it you didn't like them that much? What's the difference between them and regular straps/gloves?

[AD1984]

Yep, in comparison to now my squats were great during those few weeks. Now, just have to relearn everything. It was fun though and I would do it again, maybe 10 days on, 3 days off or something like that to avoid too many overuse injuries. ATM, I'm curious to see how long it takes me to get back up there.

I've looked at the versa grips a few times, but the price has kept me away. I'll be curious to see how you like them if you end up getting them.


Do you put plates in your lap for bench dip?

I'm toying with the idea as well, probably not for 3 weeks though. The back squats have been feeling very hard, I might tackle them next just because they piss me off. I doubt it'll take you more than a week or two, the muscle didn't go anywhere

If I end up getting them, I will definitely let you all know.

I'm putting plates in my lap, it's not that bad, I sort of figured out a system. I don't feel like I need too much rest in between sets as well, it might get tricky when I'll be using more weight.

Id spend alot of time on the sideline belching?

Or are you saying youd make me your bit on the side?

Im not sure if Im hungry or aroused.

Did you mean to type bitch? Because yes, that was the general idea.

Why dont you do BB press straight after flyes, before tris?

I don't do BB press. Before tris means after incline DB press, not sure which one is worse.

That gets tricky when you train by yourself.

Well, I'm not exactly stacking 45's lol. I'll see how it feels when I get to and past 2 plates.

[AD1984]

Day 174: Feb 6, 2013 – D2 / 30 reps

DB pullovers
[55] x 11 - 32 reps
* finally!

Trap bar rows
[125] x 9 - 30 reps
*not kind to my lower back today

V-bar pulldowns
[120] x 11 - 33 reps
* my lats were so pumped by the end!

Face pulls
[90] x 12 - 33 reps

Incline DB rear delt flyes
[12] x 12 - 38 reps

Seated DB rear delt raises
[25] x 10 - 31 reps

Ab wheel rollouts 36 reps

Workout time: 1h15

My bicep still hurt today, I ditched the isolation exercises and the cable rows. I realized I pulled something in my upper back after the RDLs...again. Same spot, below left scapula, I can feel a painful knot there. This is the 4th time it happens?..It pisses me off to no end. So tomorrow no RDLs, and the next D3 I will switch to overhead grip, drop some weight and DL off the floor instead of taking it off the hooks. If that doesn't fix it, they will have to go and they will stay gone.

I'm pretty sore everywhere, and I'm so tired. Time to get some measly sleep in, big D3 tomorrow.

[ShaneSwan]

Did you mean to type bitch? Because yes, that was the general idea.

Oh, so youre saying youre gonna whip me into shape?

I bet youll want to suicide grip my neck soon.

I don't do BB press.

That thing you do standing? With a BB? And press it?

Why dont you do that after chest and before tris?

Well, I'm not exactly stacking 45's lol. I'll see how it feels when I get to and past 2 plates.

Yes, do tell us how your lap feels.

[ThatOneLurker]

I realized I pulled something in my upper back after the RDLs...again. Same spot, below left scapula, I can feel a painful knot there. This is the 4th time it happens?..It pisses me off to no end. So tomorrow no RDLs, and the next D3 I will switch to overhead grip, drop some weight and DL off the floor instead of taking it off the hooks. If that doesn't fix it, they will have to go and they will stay gone.

Oh yeah I definitely notice my upper back/lats/traps in more effect when I've taken it off the wrack for RDL's.


Haven't looked back ever since starting from the floor.

[Kelei]

I realized I pulled something in my upper back after the RDLs...again. Same spot, below left scapula, I can feel a painful knot there. This is the 4th time it happens?..It pisses me off to no end. So tomorrow no RDLs, and the next D3 I will switch to overhead grip, drop some weight and DL off the floor instead of taking it off the hooks. If that doesn't fix it, they will have to go and they will stay gone.

You could always try back extensions (they should really be called hip extensions) instead, they're a great hamstring exercise.

[litljay]

Thanks for the video, Jay. 40$ doesn't seem that steep, but 25$ for 2-4 weeks shipping? Damn. I'll do some homework on them, I'm not sure I'd pay that much on a pair of straps basically. I take it you didn't like them that much? What's the difference between them and regular straps/gloves?

I love them. I've had a couple pair of them because I have a tendency to leave them laying around (like a dumbass). The set up to get them tight is 1/2 the time of normal straps and the hold is 3x better. I forget that you're not in the States, so shipping will kick your ass. They're worth it though, IMO.

[AD1984]

That thing you do standing? With a BB? And press it?

Why dont you do that after chest and before tris?

Oh, a standing BB press. I don't do the exercises as they are listed, I mentioned that. But I will from now on, since you're such a tough crowd.

I did do it right after incline DB press, it was just an off day.

Yes, do tell us how your lap feels.

I will, but unlike you, I don't have to be careful with anything in that area lol.

Oh yeah I definitely notice my upper back/lats/traps in more effect when I've taken it off the wrack for RDL's.


Haven't looked back ever since starting from the floor.

Well, this is was the first time I tried it for work sets with taking it from the pins and my bicep paid the price. Never had that issue DL'ing off the floor. The problem with getting it off the floor is that it became very taxing to DL so many times.

I always pull minor muscles in my back from RDLs, but yesterday what really drove it home were the trap bar rows. I got exactly the same thing from DB rows, I couldn't row for a good while. I'm going to wait to heal for now, then figure out a plan.

You could always try back extensions (they should really be called hip extensions) instead, they're a great hamstring exercise.

You mean hyperextensions? I did them today...good stuff, and by good I mean horribly painful.

I love them. I've had a couple pair of them because I have a tendency to leave them laying around (like a dumbass). The set up to get them tight is 1/2 the time of normal straps and the hold is 3x better. I forget that you're not in the States, so shipping will kick your ass. They're worth it though, IMO.

I can never get the same tightness in both hands with regular straps. I am seriously considering them at this point. I am due a belated birthday gift as it is.

[AD1984]

Exercises done in the same order as listed from now on.

Day 175: Feb 7, 2013 D3 /30 reps

Front squats
[130] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps

Weighted hyperextensions
[25] x 10 x 4 x 3 x 3 x 3 x 4 x 3 x 4 - reps
* slow and controlled, with pause at the top. Incredibly bad idea to do them as my second exercise, I had to rest for 5 minutes after.

Back squats
[145] x 9 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 33 reps

Good mornings
[135] x 10 x 4 x 3 x 4 x 4 x 4 x 4 - 33 reps
*the rolling forward of the bar on my neck is becoming problematic, I really need to push the bar into my back with my hands.

GHR's
10 x 4 x 3 x 3 x 4 x 3 x 3 - 32 reps

BB glute bridges
[265] x 10 x 3 x 3 x 4 x 3 x 4 x 4 x 4 - 35 reps

Leg curls
[60] x 10 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps

Workout time: 1h40

[JealousFist]

Why am I not suprised that you get paid to beat people up, as a side gig no less? Lol, catching up on ur last few posts made me super pumped to lift, but I can't till tomorrow cause my wrist is kinda painful right now.

[davo26]

You could always try back extensions (they should really be called hip extensions) instead, they're a great hamstring exercise.

ive just had a google of these, expecting to see something like where you kneel on a swiss ball, feet against wall and then drop body down and lift back up with hams.
what i saw just seemed to be legs locked straight under a dedicated bench, and 'curling' the upper body, sort of like good mornings but from a horizontal position.

i can totally see how 'my guess' would exercise the hams, but the other exercise?..... cant see any ham work at all.

what am i missing? AD, you said they destroyed your legs....... can you link me a vid to show me exactly what youre doing?

im just thinking that if kelei advises a different exercise to RDL which i may find better for form and has same results, ill give it a try. unless i need dedicated equipment that is.

thanks