Becoming a Titan - Journey to a 1400 Total

[PerpetualMotion]

There isn't a lot of rhyme or reason to my workouts just yet. Just trying to get the feel for this whole frequent thing, reading some sources on how to set up some solid progression, etc. But one thing I never do is leave the gym wrecked. The below looks like a lot but it's just a bunch of fluff work.

Saturday

(A1) Blast Strap, Feet Elevated Push Ups
BWx8
40x2x8
40x8 +3 +3 +3 +3 +2
*If anyone ever has trouble getting some size on their chests, do these. I incorporated them a few months and I've actually had a few people comment on how much bigger my chest is. This is basically the only exercise I do, outside of strip set benches, that really get me feeling my chest.

(A2) Inverted Swiss Bar Row
BWx6
BWx2x10
BWx12 +4 +4 +4 +4 +4 +3

(B1) Landmine Lateral Raise
Bar x 6, 4
*lol ok ... these are too hard for my weak delts. but the activation is ridiculous on them.

(B2) Prowler Push
135 + Prowler weight x 4 x 40ish yards

(C1) Lateral Raise
12.5 x 3 x 8
*Weak lateral delts of peace

(C2) Rear Delt Fly
15x2x12
15x12 +4 +4 +4 +3

(D1) Hip Thrust
135x4x8
* How do I almost DL 500 and only hip thrust this much? Well, I do have a flat ass. :\ Hip thrust 3x a week now? You bet. Could be the thing that sends me over 500.

(D2) DB Hammer Curls
35x2x10

(E) Plate Pinch
45lb Oly Plate x 4 x max time
*Max time is like 4-5 seconds, if that. The plate is so friggin' thick. These should be on my main days, not my BB day, but oh well.

[brendbro]

good to see you logging again.

[bigjimmy123]

Hey Perp,

Good to see your back in the groove again, I just got back into lifting following a recent layoff and can't believe how much I missed it!

What you reading these days? Just curious as I have you to thank for opening my eyes to the wonderful world of Lex Grossman and Neil Gaiman

Jimmy

[PerpetualMotion]

No lifting until Saturday. WHYYYYY!! Can't wait until gym is back to regular hours.

Monday

(A)Pause Squat
Bar x 3
135x3
225x3
265x3
295x3
belted 315x3 @ 9 - 5% drop
300x3x3

(B1) Pin Press Bench
135x3
155x3
175x3
185x3
205x3
215x3 @ 8.5 - 5% drop
205x5x3
Switched to TnG -> 205x3x5

(B2) Band Pull Aparts
EFS Monster Mini x 5 x 12

(B3) Med Ball Throw
10x5x2

(C) 2-Second Pause Deadlift
135x3
225x3
275x3
315x3 @ 7
315x5x3 @ 8

(D) Deadlift Holds
225x3xmax time

good to see you logging again.

Thanks, man. Having a lot of fun training these days, so I'm liking the logging now.

Hey Perp,

Good to see your back in the groove again, I just got back into lifting following a recent layoff and can't believe how much I missed it!

What you reading these days? Just curious as I have you to thank for opening my eyes to the wonderful world of Lex Grossman and Neil Gaiman

Jimmy

I'm currently reading No Fat Chicks: How Big Business Profits Making Women Hate Their Bodies-How to Fight Back by Terry Poulton. Before that I finished Pride and Prejudice. Just trying to mix it up, read some classics, some nonfiction as well, and also read some new authors. I'm going to be reading some Malcolm Gladwell soon. His work has apparently been influential.

[PerpetualMotion]

I've figured out a rough plan. Going to max out sometime in Feb and then pick out a competition that's in April.

Saturday

(A) Unbelted Box Squat
Barx4
135x4
185x4
225x4
275x4
315x4 @ 8.5
300x2x4 @ 8.5

(B1) 2-Second Pause Bench
135x5
155x5
175x5
185x5
195x5 @ 8
185x4x5 @ 8
*These were really, really easy. I've taken a Sheiko approach to my bench for a while now and I think that's probably why I hit 270 for a pause. I don't really do grinders and most of the time only work up to an 8.5 or a clean 9 (clean = referring to technique).

(B2) Band Pull Aparts
EFS Monster Mini x 5 x 12

(C) 45-Degree Hyperextension
EFS Monster Mini x 4 x 8

(D) Plate Pinch
45lb Oly Plate x 4 x 2 max time

[PerpetualMotion]

Monday

(A) Squat W/ Belt
135x4
185x4
225x4
275x4
Belt 315x4
335x4 @ 9
315x4 @ 9
*As soon as I only got 1 back off I knew today was gonna suck balls.

(B1) Touch and Go Bench Press
135x5
155x5
185x5
205x5
215x5 @ 9.5
200x3x5 @ 9

(B2) Chins
BWx3x6
*Pretty low RPE but left shoulder got cranky. It's been almost 3 weeks since I've chinned. My chins ahve gone down the toilet.

(B3) Med Ball Throw
10x4x3

(C1) Grippers
CoC #1 x 3 x 3
*I have little hands, so these have been a pain to make progress on but doing it for a triple makes me stoked. I'm so close to closing a #2.

(C2) One-Arm Deadstop DB Row
70x3x6 @ 7
*Just went super light and focused on contraction.

Thoughts
What an awful workout day. Everything just felt so heavy. Was completely and totally off but thankfully I train more often, so sometimes it happens. This is the first time I've experienced it, though. Oh well. That's the beauty of autoregulation. I was supposed to do close-grip floor press after but my upper body was just drained. I couldn't lift anything. Normally I can do 205x10 but today it just felt so heavy.

I think I'll just have to stick to rows. Chins and pull ups irritate my shoulder sometimes unless I chop some of the ROM. I guess I'll just stick to inverted rows as a substitute. I want to really specialize my back. Need to get it thick and juicy.

[brendbro]

i realise you are more than likely aware of it and have probably regulated this but i found using a much closer grip on pull ups / chins to eliminate any shoulder pain that i had when using a wider grip.

what is the programme you are currently running?

[PerpetualMotion]

i realise you are more than likely aware of it and have probably regulated this but i found using a much closer grip on pull ups / chins to eliminate any shoulder pain that i had when using a wider grip.

My grip is shoulder width but I'll try a narrower one today.

what is the programme you are currently running?

It's a hybrid of Mike's Generalized Intermediate Program with Borge's hypertrophy principles of training often with a myorep day before the really heavy days. I'm just really playing it by feel.

[PerpetualMotion]

Wednesday

(A) High-Bar Back Squat
Barx5
135x5
185x5
225x5
275x5 @ 8
260x3x5 @ 7.5
*I thought I could go forever but I called it because I was doing competition DL later.

(B) Competition Bench
135x3
155x3
175x3
185x3
205x3
225x3
235x2x2 @ 9 *wtf?
225x4x3 @ 8.5
*No idea. No clue. Could have done 225 for 6-7 sets but couldn't get 235 for a trip? Whatever. WHATEVER.

(C) Sumo DL w/ belt
135x3
225x3
275x3
315x3
365x3
Belt -> 405x3 @ 8
405x4x3 @ 9
*LOL WUT! I've never done more than a single at 405. Also weighing in at 163, so ... I'm pretty stoked. My deadlift is going places while my bench fluctuates and squat increases at molasses speed.

[Anthonyxavcx]

Mirin pulls^

[PerpetualMotion]

Mirin pulls^

It actually used to be my worst lift for a bit. Conventional 2-second pause DLs just an inch off the ground is what really took helped me. Now I just need to figure out how to make my bench not suck. I want 315 so badly. Smolov after I max?!

[gymjunki3]

*LOL WUT! I've never done more than a single at 405. Also weighing in at 163, so ... I'm pretty stoked. My deadlift is going places while my bench fluctuates and squat increases at molasses speed.

awesome work perp

[PerpetualMotion]

^Thanks, man.

Thursday

(A1) 2-Count CGBP
135x6
155x6
175x6
185x6 @ 8
175x3x6 @ 8

(A2) Pendlays
135x6x8

(B1) Banded Hip Thrust
EFS Strong Band x 4 x 10
EFS Monster Band x 10
*I don't like banded hip thrusts as much as the barbell version. Gym was a little all over the place, so I wanted to test these out. Meh.

(B2) Band Pull Aparts
EFS Monster Mini x 4 x 10 -> 2 second hold at retraction

(C1) Chaos Push Ups - Tempo: 2220
BW against two EFS Orange Bands x 3 x 5
*This down, too. All my pressing has gone to ****. Must been those constant lay offs because of the holidays. I think it should come back soon. I hope.

(C2) Wrist Roller
20x3x2

(D) Lateral Raise
12.5x3x10
*Weak laterals of peace.

[Anthonyxavcx]

It actually used to be my worst lift for a bit. Conventional 2-second pause DLs just an inch off the ground is what really took helped me. Now I just need to figure out how to make my bench not suck. I want 315 so badly. Smolov after I max?!

Smolov of peace. Do it phegt =p

[PerpetualMotion]

Saturday

(A) 2-Second Pause Squats
Bar x 4
135x4
185x4
225x4
245x4
265x4 @ 9 *I have the hardest time gauging these, so I go by rate of technique as well
250x2x4

(B) Pin Bench
135x4
155x4
175x4
185x4
205x4
220x4 @ 10 *whoops.
205x3x4

(C1) Snatch-Grip Romanian Deadlift
135x5
235x4x5

(C2) Rope Triceps Pushdown
20x10
25x4x10

(D1) Shrugs
Snatch Grip -> 135x10 *didn't like
Regular grip -> 135x15, 155x3x10

(D2) Prone Trap Raise
BWx12
5x4x12

(E) Deadlift Hold
225xmax time
225xmax drop set to 135xmax

Smolov of peace. Do it phegt =p

Smolov Jr. on a cut. I'm a boss. I'll do it after I max out mid-Feb.

[PerpetualMotion]

Monday

(A) Back Squat w/ Belt
135x3
185x3
225x3
275x3
Belt -> 315x3
345x3 @ 9
315x3x3 @ 8.5
*I probably had 2 more sets in me but my quads were killing me.

(B1) Touch and Go Bench
135x3
155x3
175x3
185x3
205x3
225x3
235x3 @ 8.5
215x5x3 @ 8
*I needed to work up to a 9 but I would have been there forever. I was happy with a clean 8.

(B2) Snatch-Grip Pendlay Row
135x6
155x5x6

(C) Close-Grip Floor Press
135x6
155x6
175x6
165x4 *I swithced to close grip. I ****ed up and was doing regular grip the whole time.
155x2x6
*Pretty much said **** at this point. Royally ****ed it up but oh well. I'm benching tomorrow for some high reps, so I don't mind if I left quite a bit left in the tank. Always another day.

[PerpetualMotion]

Tuesday

It's time to get a pump, bros.

(A1) TnG Bench vs Chains
40c x 8
135 + 40c x 8
175 + 40c x 8 drop set 175x5
175 + 40c x 6 drop set 175x4 double drop 155x5

(A2) Underhand Grip Row
135x12
155x2x12
155x12 -> 135x7
155x12 -> 135x7

(B1) Trapbar Shrugs
135x10
185x10 -> 135x10
185x10 -> 135x10

(B2) Prone Trap Raise
5x5x12

(C) Run The Rack - Hammer Curls
Two sets of the following: 40x10 -> 5s of 35, 30, 25, 20, 15
*Second set required some serious momentus.

(D) Rope Tricep Pushdown
30x12
Two sets of 30x12 -> 20x7

(E) Lateral Raise
15x12
Two sets of 15x12 -> 12.5x6

Dem...pumps.

[PerpetualMotion]

Wednesday

(A) High-Bar 2-Second Pause Squat
135x5
185x5
225x5
245x5 @ 9
225x5 @ 8.5
*I was supposed to work up to an 8 and do repeats but I done goofed

(B1) Competition Bench
135x4
155x4
175x4
185x4
205x4
225x4 @ 9.5
210x4x4 @ 8.5
*Stupid bench is stupid. That is all.

(B1) Band Pull Aparts
EFS Monster Mini x 8 x 10

(C) Sumo DL
135x4
225x4
275x4
315x4
Belt -> 365x4
405x4 @ 8.5
375x3x4 @ 8.5
*Half points because they're getting a little sloppy, but, yeah, all that conventional deficit and pause work skyrocketed my DL. Now if I could only find a similar substitute for my bench. Close-grip and floor presses galore?

(D) Chaos Push Ups
BW + 2 EFS Originals x 4 x 6

[PerpetualMotion]

Thursday

Just a rest-pause day. Not a lot and a really quick session. Biceps were still pretty sore.

(A) Blast Strap Push Ups
BWx8
20x8
40x10 -> +3 +3 +3 +3 +3 -> 20x5

(B) DB Rows
50x10
75x20
75x8 +5

(C) Farmer Walks
70 x 45 seconds
70 x 37 seconds
70 x 33 seconds
*Goodnight, sweet forearms. Usually I can go for a minute but the rows did a number on my grip.

(D) Triceps Rope Pushdown
30x12 +3 +3 +3 +3 +3

(E) Lateral Raise
15x12
15x12 +3 +3 +3 +3 +3

[PerpetualMotion]

Friday

(A) Box Squat w/ Belt
135x2
225x2
275x2
315x2
Belt -> 345x2
365x2 @ 9
335x4x2 @ 8.5
*I had to end it early because squats were starting to bother my left shoulder.

(B1) 2-Count Pause Bench
135x2
155x2
175x2
185x2
205x2
225x2
235x2
240x2 @ 9
225x4x2 @ 9

(B2) Pendlay Rows
135x6
165x6x6

(C) Hip Thrusts
155x4x8

(D) Cross-Body Hammer Curls
35x10 +3 +3 +3 +3 +3

[spicyprice]

IN!!!!! Whats with the shoulder trouble?

[PerpetualMotion]

Monday

(A) Squat w/ Belt
Barx2
135x2
185x2
225x2
275x2
315x2
Belt -> 335x2
355x2 @ 9? *I farted and lost tightness because I laughed. :'(
335x4x2 @ 9 *Yeah, I must have guessed RPE on the above wrong because I bumped out 4 sets.

(B1) Touch and Go Bench
135x6
155x6
175x6
185x6
205x6
215x6 @ 8.5 *Was supposed to go to @10 but I didn't want any massive grinders today.
205x4x6 @ 8.5 kinda?
*My bench suddenly came back, which makes me stoked. I should have pushed it harder because it was such a good day. Doh.

(B2) Seated Cable Row
90x6
120x6x6 @ 7 -> 1-second contraction at the top then last rep was 5-second hold

(C1) 1-Second Pause Close Grip Bench
185x3x4
195x4 @ 9
*I was supposed to do repeats @8 until I hit @9 but 185 was a little too light but 195 took care of it.

(C2) Band Pull Aparts
EFS Mini x 4 x 6 -> Each rep was held for 3 seconds

(D) Pullthroughs
EFS Strong x 3 x 6 *Last rep was held for 5 seconds

Thoughts
Bench is back, baby. Two more weeks and I'm maxing out. Hopefully I hit 405, 275, and 500. Crossing my fingers, bros. Also hoping I'm 160 by then.

[snrygo]

275@ 160 hate you lol.

[PerpetualMotion]

275@ 160 hate you lol.

That's what you focused on? Fuh. I was eyeing that 500. I feel like 275 sucks mega balls. I want 315 so badly. We have a board at our gym for 315, 405, and 500, and I'll probably never hit the 315. :'(

[PerpetualMotion]

Tuesday

(A1) Paused Box Jump
BWx3
3-Board x 4 x 3
*I just put a 3-board under the tires to elevate them.

(A2) Pendlays
135x6
165x4x6

(B1) Meadow Rows
25x10
35x10
35x15
35x20

(B2) DB Flyes
25x2x12
*Ack. I can't do these.

(C) Band-Resisted Push Ups
EFS Mini x 20 -> +5 +5 +5 +5

(D1) Rear Delt Flys
15x3x12

(D2) Lateral Raises
15x10
12.5x10

(E) Wrist Roller
20 -> rest-pause until my forearms exploded

Thoughts
Still testing out some back exercises and trying to work around this cranky left shoulder. Can't train arms right now, so...arms shrinking?!?!?!? :'(

[PerpetualMotion]

Wednesday

Pretty interesting gym day. Had a guy helping me out and being a partner. I learned some things.

(A) Front Squats
Barx4
135x4
155x4
185x4
225x4
234x3x4 @ 8
245x4 @ 9

(B1) Competition Bench
135x2
155x2
175x2
185x2
205x2
225x2
245x2 @ 8.5
235x3x3 @ 8.5
*I probably had another set but I called it because technique was shaky on the last rep, which is why I gave it a 0.5 on RPE.

(B2) Band Pull Aparts
EFS Mini x 10 x 10
*My way to a bigger upper back and healthier shoulders. Joe Defranco recommendation.

(C) Sumo DL
135x2
225x2
275x2
315x2 *Last rep was only half way because I double overhanded and couldn't finish BUT I ACTUALLY DID 315 DOUBLE OVERHAND! I'm proud.
365x2
Belt 405x2
435x2
450x2 @ 10 *Was supposed to be a 9 but all the guys pushed me to do more
415x2
*Didn't do more sets because I hit a 10 today. They were all telling me how bad my second rep always is and I'm always getting way out of position, which is why I can't rep on DL whereas my first rep looks super light. I'm feeling confident about 500, though.

(D) Chaos Push Ups
BW + two EFS Original x 3 x 6 -> Tempo = 3231
*If you're wondering why a crazy slow tempo like that it's because this is supposed to teach tension in the bench. Plus, it's effin' hard when you go that slow. BRB 9 second reps.

Thoughts
Will I surpass 270 on my bench? I HOPE SO! But I'm more stoked about 500 DL. Over 3x BW DL...

[PerpetualMotion]

Friday

Note for y'all. If I don't list belt then it means it's unbelted. I almost never use one.

(A) 2CT Pause Squat
135x3
185x3
225x3
245x3
275x3
285x3 @ 9
270x3x3 @ 8.5

(B1) Pin Bench
135x3
155x3
175x3
185x3
205x3
225x3
235x3 @ 9
225x3x3
*Yeah, I just did that. I do around a 1.5 second pause on the pins before pressing again.

(B2) Band Pull Aparts
EFS Original x 8 x 10

(C) Snatch-Grip Romanian Deadlifts
135x4
Straps 245x4
285x3x4
*Goodnight, sweet erectors.

(D) Double Overhand Deadlift Hold
225 -> 24 seconds, 32 seconds, 25 seconds, and 23 seconds
*Love dat forearm pump.

[PerpetualMotion]

Monday

Next week Friday I'm maxing. Going hard this week.

(A) Squat w/ Belt
135x3
185x3
225x3
275x3
Belt -> 315x3
350x3 @ 8.5
335x2x3 @ 10
*Pulled something in my pubic area after the first set. Went for it anyways. I ain't a little bitch.

(B1) Touch and Go Bench
135x2
155x2
175x2
185x2
205x2
225x2
245x2
255x2 @ 9
240x3x3 @ 8
135x100 in 10 minutes and 15 seconds
*I was challenged by some guys to see if I could do a 100 reps with a PPS under 10 minutes. I miscounted and stopped 1 rep shorter right before 10 minutes. :'( Stupid challenge but it pooched me for the rest of my workout. I had fun.

[PerpetualMotion]

Wednesday

(A1) High-Bar Squat
135x5
185x5
225x5
265x5
275x5 @8
Repeats -> 275x3x5 @8.5

(A2) CoC #1
Overcrush singles -> 5

(B1) Competition Bench
135x3
155x3
175x3
185x3
205x3
225x3
240x3 @9.5
230x3x3 @8.5

(B2) Band Pull Aparts
EFS Mini x 7 x 10

(C) Sumo DL
135x3
225x3
275x3
315x3
Belt -> 365x3
405x3
435x3 @10
Singles -> 405x3
*Ugh. No idea what happened. Just off day?

(D) Chaos Push Ups
EFS Original x 2 x 6
EFS Original x 5
*Yeah...off day!

Friday

(A) Squat w/ Belt
135x2
185x2
225x2
275x2
Belt -> 315x2
345x2
365x2 @9ish?!
345x3x2 @8.5
*I almost never eat a lot of food before the gym for one reason: gas. It's hard to judge when you feel like you're gonna ****. Real talk, though, Dan Green's technique of PURPOSELY COLLAPSING YOUR KNEES just for a split second out of the hole is genius. Made my squat 100x easier.

(B1) 2CT Pause Bench
135x2
155x2
175x2
185x2
205x2
225x2
235x2
245x2 @9
234x3x2 @8.5
Touch and Go -> 225x6
*WAIT, WAIT, WAIT. I just did a 2CT for a double at 245 when on Wednesday I struggled for 240x3 on comp. bench? MWHAHA.

(B2) Pendlays
145x5
175x5x5

(C) 2CT Pause Conventional DL
135x2
225x2
275x2
315x1
365x1
395x1 @10
365x2x1
*I should have never removed pause DLs. Not sure why my DL is giving me grief. Last week I was obliterating it.

(D) Deadlift Hold
245 x 3 x max time

(E) Run the Rack - Hammer Curls
40x15
Triples -> 35, 30, 27.5, 25, 20
15x8 @10

Thoughts
I'm maxing out next Friday, so we'll see where everything is at. I learned some things from this, so if I don't hit 500 on DL, I know why. Pause DLs and lots of them.

[PerpetualMotion]

Monday

Maxing out on Friday! YEAH! So, Mike has it that you work up to 92% of your max. I used a method for warming up outlined on T-Nation, so I followed that up to 90% then treated the 92% as my previous max. Mike mentions to work up to 92% of your PREVIOUS max but I used new theoretical maxes. Good idea because this day was insanely easy. Hit all with awesome speed.

(A) Squat w/ Belt
135x5
185x8
245x5
Belt -> 285x3
325x1
365x1
375x1 @ 7.5
*I think with a pump up, 405 will easily be mine.

(B) Comp. Bench
135x8
165x5
195x3
225x1
245x1
255x1 @ 8
*So. Easy.

(C) Sumo DL
135x5
225x8
300x5
Belt -> 355x3
405x1
450x1
460x1 @ 8
*I was a little slow off the floor on 460, technique broke down a bit, but it was a really easy rep. I think I had it for a hard double. Just gotta make sure my technique is good and 500 should be in the bag.