Becoming a Titan - Journey to a 1400 Total

[jdjprimer19]

I test my lifts this week. I plan on jumping on the Sheiko bandwagon next week to pick up where you left off. Holy volume.

[PerpetualMotion]

I test my lifts this week. I plan on jumping on the Sheiko bandwagon next week to pick up where you left off. Holy volume.

Everyone's suddenly on that Sheiko wagon. You're running #37?

[PerpetualMotion]

Tuesday - Heavy Pull

"If your determination is fixed, I do not counsel you to despair. Few things are impossible to diligence and skill. Great works are performed not by strength, but perseverance." - Samuel Johnson

Adam Glass doing a double overhand, thumbless 495lb DL. LOL ok. What a beast.

(A) Snatch-Grip Deadlift
135x5
185x3
225x3 *Straps added
285x1
305x5x3
*As a side note, I wear my Lunars while I do these, so that's a 2" deficit.

(B) Fat-Grip T-Bar Row
85x6x8

(C) Blast Strap Inverted Rows
BWx3x8

(D1) Incline Rear Delt Fly
10x5x10
*I do them exactly like this (check video below). I do it on the bench because it prevents from using too much momentum and I internally rotate the hands like he does because it recruits the posterior delt more and lessens the contribution of the lateral head.


(D2) DB Hammer Curls
30x2x8
30x2x7
30x6

(E) DB Curls
25 +3 +3 +2 +3 +2

(F) Thor's Hammer
5lb sledgehammer x 10/side
21lb sledgehammer x 8/side
*I'm bringing my grip training back but it'll only be on pull days. Forearm pumps = orgasmic. My favourite part of training.

Thoughts
No chins/pull ups today and that's because they still give my left shoulder a fit. Ben Bruno had a similar problem and he said to just go to town on rows, so I increased my back volume.

[jdjprimer19]

Everyone's suddenly on that Sheiko wagon. You're running #37?

No, I am going to start with #29 to get accustomed to the routine and proceed from there.

[psychodiver9]

Wearing shoes counts as a deficit dead? LOL Srs?

[PerpetualMotion]

No, I am going to start with #29 to get accustomed to the routine and proceed from there.

Good luck. I always thought the squatting was the hardest part. I was never used to squatting for higher weights across (e.g., 305x6x3) but just ramping up.

Wearing shoes counts as a deficit dead? LOL Srs?

Some wouldn't but I would because I only ever deadlift shoeless, so even deficit DLs are shoeless for me. Add shoes and that's like adding a 2" plate underneath my feet. There really isn't a difference for me. Once you remove the shoes, it tends to be easier to DL off the floor (I know Contreras recommends this).

[psychodiver9]

I knew that just messing with you. I just can't see the difference being enough to be an actual deficit. Guess it is.

[PerpetualMotion]

I knew that just messing with you. I just can't see the difference being enough to be an actual deficit. Guess it is.

If you blow off the floor, shoes and no shoes can make a big difference. Here's what Bret says:

"If I pull in thick-soled shoes, the extra-inch or so of ROM makes a big difference in terms of strength, and that this helps me pull off the floor with more acceleration when I switch back to sumo with flat-soled shoes."

Either way, I didn't say deficit snatch-grip DLs.

[psychodiver9]

If you blow off the floor, shoes and no shoes can make a big difference. Here's what Bret says:

shoes should be off by then anyways

[PerpetualMotion]

Wednesday - Heavy Legs

(A) SSB Squats vs Chains
135x5
135 + 40c x 3
260 + 40c x 5 x 3

(B) GHRs
BWx7
25x5x6

(C) DB Walking Lunges
35x4x7/side

(D) KB Swings
32kgx4x10

shoes should be off by then anyways

Do you regularly do stand up comedy?

[psychodiver9]

Do you regularly do stand up comedy?

be here all week

[snrygo]

[

Do you regularly do stand up comedy?

No, he does it more often on his knees










Ba dum tsss

[PerpetualMotion]

Thursday - Hypertrophy Push

Weight: 160.6

(A) Incline BB Press w/ Pause
135x3x8
135x6

(B) Dips
BWx10
12.5c x 3 x 10
12.5c x 8
BWx10
*I have zero endurance on dips. BRB can do as many reps unweighted as weighted. -.-

(C) Dumbbell Flys
22.5x3x12

(D) DB Rolling Triceps Extension
22.5x3x10

(E) L-Lateral Raises
20x3x12

Thoughts
I've noticed my hypertrophy workouts are a lot shorter and a lot harder but that's because my rest times are considerably shorter and there's too much pump going on.

My favourite bacon currently:


Been looking around for this beer and managed to find it. It's pretty legit:


Breakfast buffet:



Chicken Parmesan with Cheese Tortellini. Looks messy as hell but hot damn.

No, he does it more often on his knees

Oh snap.

[PerpetualMotion]

Friday - Hypertrophy Pull

(A) Pendlay Rows
135x3
145x8
155x5x8
*I used a hook grip until I couldn't handle it anymore. Usually the first 5 reps of each set.

(B) Kroc Rows
55x10
55x25
60x2x10

(C) Wide-Grip Lat Pulldown
90x10
80x2x10
*Used a fat bar as well.

(D1) Face Pulls
30x4x10

(D2) DB Curls
25x4x10

(E) Plate Pinch
two 10s + 5 x 3 x max time

Thoughts
Just found out about this sick BBQ place in my city. Apparently they make some of the best BBQ in all of Canada, so hopefully I'll hit that place up soon.

Workout was legit but I need a grip plan, so I'll be going through Adam Glass' articles and getting some ideas. Gotta get that ninja death grip.

Here are some recent eats:

General Tao's Chicken:


Cake Pop:

[MITCHAPAL00ZA]

Captain kirk is such a ****ing legend. BRB walkout with 1000 lb squat...diggin the hypertrophy btw...and these latest food bombs. my god! good taste my friend. good taste indeed...peppered bacon FTMFW! What kind of noodles are those you used in the general tso's btw (and maybe lemme get that sauce recipe if homemade). Im always trying to create my own variations of asian food at home since my food allergies (nuts and shellfish) are far too prevalent for me to trust my local takeout joint where they dont speak english.

[PerpetualMotion]

What kind of noodles are those you used in the general tso's btw (and maybe lemme get that sauce recipe if homemade).

Egg noodles, which are normally used in Chow Mein. These ones I used were called Chow Mein Noodles but I'm assuming that's to make it easier for customers.

As for the General Tso's, I used jar but didn't I send you my homemade recipe? I thought I did but here it is:
http://rasamalaysia.com/general-tsos-chicken/

Check that girl's site out if you love Asian food. It spans all of Asian and her **** is legit. Probably the best Asian recipes on the net, I think.

Here's a lighter version:
http://www.foodandwine.com/recipes/general-tsos-chicken

Also, go download a book called Yan-Kit's Classic Chinese Cookbook. Friggin' amazing and apparently it's one of the more authentic, better Chinese cookbooks. The book contains an authentic Szechuan Kung Pao Chicken and it's so damn good.

Im always trying to create my own variations of asian food at home since my food allergies (nuts and shellfish) are far too prevalent for me to trust my local takeout joint where they dont speak english.

Can you consume sesame oil?

[snrygo]

What's the BBQ joint called?

[PerpetualMotion]

What's the BBQ joint called?

Boss Hog's:
http://www.bosshogsbbq.ca/#menu-item-23

[snrygo]

Boss Hog's:
http://www.bosshogsbbq.ca/#menu-item-23

that place is so damn good. they had a station at ribfest last time i was in london. motherofgdhnngggg

[PerpetualMotion]

Saturday - Hypertrophy Legs

Joe Mazza benching 487 @ 165:

(A) Front Squat
135x5
155x3
190x4x6
*Every last rep was a 3-second pause. I also used a clean grip this time around since my wrist flexibility has improved a lot.

(B) RDLs
190x10
195x3x10

(C) BSS
two 25s x 3 x 10

(D) Hyperextension
35x10
50x3x10

Thoughts
I feel that I should rename this day torture. Reps and legs for me are a terrible idea. The BSS weight is low (usually I do two 40s) only because my glutes and erectors are fried at that point, so I'm just trying to get through the burning sensation that makes itself present, trying to bring me down and kill me with immense suffering. My next cycle, I'll need to be more intelligent with how I lay it out my workout.

That aside, I'm presently reading this:


Trying to hold off on any epic fantasy series and get through some of the smaller books right now. The above book is actually pretty damn good. It's like Harry Potter with adult themes.

that place is so damn good. they had a station at ribfest last time i was in london. motherofgdhnngggg

I rarely ever go to Ribfest because it's always such a cluster****. I shall report back when I get the Boss Feast.

[brendbro]

i could almost feel the pain reading that man. hypertrophy leg days truly are torturous.

and fck that joe mazza guy is strong - where do you find all these PLers?

[PerpetualMotion]

i could almost feel the pain reading that man. hypertrophy leg days truly are torturous.

and fck that joe mazza guy is strong - where do you find all these PLers?

It's the RDLs, man. It kills my erectors and glutes, so I'm smoked for the rest of the session.

Also, I use powerlifting watch. Pretty much every worthwhile lifter is mentioned on there.

[jdjprimer19]

Perp, take a look at the combo routine contained within the excel file posted in this thread, and give me your input:

http://forum.bodybuilding.com/showth...9057993&page=1

It's really enticing to perform something like this, since it takes care of back work on Wed; however, the bench volume seems extremely low. It may also be beneficial to perform a cycle of Sheiko prior to this since this is taken from #37.

I've also considered performing Sumo's for Sheiko, but remain hesistant since conventional is suitable for my levers. I just pulled 525x1 (new PR), but this is a sad PR given that I pulled 500x1 in March of 2011.

[PerpetualMotion]

Perp, take a look at the combo routine contained within the excel file posted in this thread, and give me your input:

http://forum.bodybuilding.com/showth...9057993&page=1

It's really enticing to perform something like this, since it takes care of back work on Wed; however, the bench volume seems extremely low. It may also be beneficial to perform a cycle of Sheiko prior to this since this is taken from #37.

That's actually not a bad combo routine. I never really liked the DL portion of Sheiko. The only thing I don't like is how you don't bench again until Saturday after your Monday session.

I've also considered performing Sumo's for Sheiko, but remain hesistant since conventional is suitable for my levers. I just pulled 525x1 (new PR), but this is a sad PR given that I pulled 500x1 in March of 2011.

It could help. Some people have suggested that DLing in a different style can help carryover.

[PerpetualMotion]

Monday

(A1) Competition Bench
135x5
155x3
185x3
205x5x3
210x3
*Last rep on work sets was a 3-second pause. The 210 was actually pretty easy. I'll be bumping up next week's weight to 210 for 6 straight sets. I can't believe I'm 3-second pausing 210. So ... much ... progress.

(A2) Medicine Ball Throw
10x3x3

(B1) Incline DB Bench Press
65x3x8

(B2) Fat-Grip T-Bar Row
95x6x8

(C) Ring Dips
BWx8
12.5cx8
12.5cx6

(D) Triceps Death
155x2x3 reps per board
150x3 reps per board

(E) Dumbbell Curls
25x12 +3 +3 +3 +3 +2

Thoughts
Two day trip to Niagara Falls with my girlfriend, my brother, and his girlfriend, kind of like a couple's getaway. I split tomorrow's workout, so I did some of it today and I'll do some tomorrow so that way I can do Wednesday's workout tomorrow, too.

I'll be back squatting again and just doing SSB for reps on leg days. My life has been incredibly empty without back squats. I definitely want to give floor presses a spin soon but that'll have to wait.

In reading news, I finished The Magicians. Ran through more than half the book in a sitting. Going to be reading the sequel now. I was kind of disappointed with some of the things in the book and it made me want to punch the author in the face, but I liked it either way.

[bigjimmy123]

Hey Perp long time lurker and (jelly) strength admirer, however I wanted to ask about something other than your strength gains.

I read a lot but mostly biographies or political books and wanted to have a go at a Fiction book and was wondering if there was anything you would recommend?

I just started George Martin's "A Game of Thrones" and am really enjoying it so far.

Thx Jimmy

PS FS 190x4x6 @160lbs = hhhnnnnnggggg

[PerpetualMotion]

I read a lot but mostly biographies or political books and wanted to have a go at a Fiction book and was wondering if there was anything you would recommend?

I just started George Martin's "A Game of Thrones" and am really enjoying it so far.

If you're into mythology and gods then check out Gaiman's American Gods. That book had me hooked.

If you want a vulgar, hilarious book then check out Christopher Moore's Fool (the story of King Lear told through the Fool's eyes) or Lamb (a funny rendition of Jesus' life). A lot of cursing and sex but damn funny. My brother-in-law thought both were funny.

And, lastly, graphic narratives. Give Black Hole a shot.

[bigjimmy123]

Thx man, I've heard of Gaiman and was obsessed with Greek mythology as a kid so sounds like I should give that a try

Jimmy

[brendbro]

god damn awesome bench progress. definitely shooting ahead man, what you think your 1rm would be at currently?

that tricep death exercise looked insane, just your gf/brother that swap the planks for you?

[bigjimmy123]

Perp

Thx for the book recommendation, can barely put it down have you read any others of his?

Jimmy