Reply
Page 1 of 17 1 2 3 11 ... LastLast
Results 1 to 30 of 487
  1. #1
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline

    I am the world that hides the universal secret of all time

    Well I guess it’s about time I start a log. Quick background: just got out of the world’s finest Navy last august, and I’m currently in school using the GI bill. When I got out I was running a lot, but decided to see how strong I could get. While researching the compound lifts I stumbled across the wondrous world of Powerlifting and instantly fell in love. I started training June 6th 2012. First meet’s in January at Camp Pendleton; I’ll be competing open-raw-220 weight class.

    Not sure what my numbers are right now, but a rough estimate would be 380/295/425 and I’m floating around 205-207 bodyweight. I run a very simple program, pretty much squat/bench, deadlift/squat, bench/ohp, & a core day with front squats/planks etc. Without further ado:

    Monday November 12, 2012
    Squat 320
    3x5
    No problems with the squats today, worked up to some singles of the work set then slapped the belt on. Must of ate alot today because getting the belt to my usual 4th hole was hell.

    Bench 250
    3x5
    This was fun, last saturday was my first "core" day and my abs were smoken trying to set the arch up. First 2 sets went down easy, did last set as a 4 & single because I got a little winded.

    Bent Row w/ 180
    3x5 with a bunch of super sets afterward
    Switched grip with each set.


    WAAAAAAA
    Attached Images
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  2. #2
    IPF4LYFE arian11's Avatar
    Join Date: Aug 2010
    Location: Miami, Florida, United States
    Posts: 17,973
    Rep Power: 39028
    arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000)
    arian11 is offline
    Sweet dude. What did you do in the Navy? And what ship were you on? I just started working for a defense contractor that works on Naval ships so they are always tossing out ship names like DDG, CVN, and the bada$$ SSC that is in the making that we are putting products on.

    Open, raw, 220, sounds like my kind of log. In!
    1372 @ 205
    USAPL Senior International Coach & IPF Cat II Referee
    Squats & Science Head Coach
    http://squatsandscience.com/sscoaching/

    Boynton Barbell Center:
    http://boyntonbarbellcenter.com/

    YouTube Channel:
    http://www.youtube.com/user/ariandbz
    Reply With Quote

  3. #3
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 6,516
    Rep Power: 6330
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    subbed.

    how in the hell did you get to 200s at 5'6"?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
    Reply With Quote

  4. #4
    Registered User samsont's Avatar
    Join Date: May 2008
    Location: Washington, District Of Columbia, United States
    Posts: 4,955
    Rep Power: 4798
    samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500) samsont is a glorious beacon of knowledge. (+2500)
    samsont is offline
    Originally Posted by xRequiem View Post
    subbed.

    how in the hell did you get to 200s at 5'6"?
    I bet he eats more than you
    Recovering fatass
    Reply With Quote

  5. #5
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    Originally Posted by arian11 View Post
    Sweet dude. What did you do in the Navy? And what ship were you on? I just started working for a defense contractor that works on Naval ships so they are always tossing out ship names like DDG, CVN, and the bada$$ SSC that is in the making that we are putting products on.

    Open, raw, 220, sounds like my kind of log. In!
    I joined to do SWCC(special warfare combatant-craft crewman), but I wasnt in good enough shape at the time. After that I went to a ship and was in deck for 3ish years as a boatswains mate, us and engineering pretty much do everything on the ship. I was on USS Cleveland LPD 7, its the smallest form of amphibious asault ship and our job was to get the marines where they need to go. My last deployment was the ships last deployment, and after that they decomishoned her. At the time we were the oldest ship in the navy and one of the last steam ships. They literaly use an oily rag on a stick to light the boilers. Think of a normal ship, but the back end is a big box that opens up to let the marine landing craft out. I struck yeoman(office work) my last 6-7 months in and then got out.

    Originally Posted by xRequiem View Post
    subbed.

    how in the hell did you get to 200s at 5'6"?
    I got a big frame, I was 185 when I was running & crossf@gging.

    -Wednesday November 14th
    Deadlift(full) 350
    3x3
    Worked up to 350 and hit a single with it, then threw the belt on. Really working on my hip drive so I can have a decent pull.

    Squat 325
    3x5
    Things got dicey here, first set went down easy but my abductors or whatever that little muscle is at the top of the tight clenched up, quads too. Tried to do some stretching but bleh, second set was sloppy as hell. Got depth and thats what matters most to me, but I had alot of trouble keeping knees spread and alot of foward lean-poo. Took a long rest and did the last set pretty calmy and really concentrated instead of getting worked up, went better then the 2nd set but still difficult.
    I'm thinking on days when I do full deadlifts cutting the squats to 3x3, ive been doing 2 weeks of block pulls and full deads on the 3rd week. The block pulls dont take alot outta me.

    Pull ups
    4x7
    Was gonna do work with my fat grips but girl friend was waiting in the car.

    So all in all a good session, got some good deadlift form work done. I feel like a train hit me and Im using my girls rolling pin(for dough) to roll my thighs. I love this shyt.
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  6. #6
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 6,516
    Rep Power: 6330
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    you crazy. squatting more than you pull.

    do you pull conventional?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
    Reply With Quote

  7. #7
    IPF4LYFE arian11's Avatar
    Join Date: Aug 2010
    Location: Miami, Florida, United States
    Posts: 17,973
    Rep Power: 39028
    arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000)
    arian11 is offline
    Originally Posted by InspecktaDeck View Post
    I joined to do SWCC(special warfare combatant-craft crewman), but I wasnt in good enough shape at the time. After that I went to a ship and was in deck for 3ish years as a boatswains mate, us and engineering pretty much do everything on the ship. I was on USS Cleveland LPD 7, its the smallest form of amphibious asault ship and our job was to get the marines where they need to go. My last deployment was the ships last deployment, and after that they decomishoned her. At the time we were the oldest ship in the navy and one of the last steam ships. They literaly use an oily rag on a stick to light the boilers. Think of a normal ship, but the back end is a big box that opens up to let the marine landing craft out. I struck yeoman(office work) my last 6-7 months in and then got out.
    That's awesome dude. Apparently the company I work for has made products for the LPD class but not LPD 7. So what are you going to study in school now that you are out?
    1372 @ 205
    USAPL Senior International Coach & IPF Cat II Referee
    Squats & Science Head Coach
    http://squatsandscience.com/sscoaching/

    Boynton Barbell Center:
    http://boyntonbarbellcenter.com/

    YouTube Channel:
    http://www.youtube.com/user/ariandbz
    Reply With Quote

  8. #8
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    Originally Posted by arian11 View Post
    That's awesome dude. Apparently the company I work for has made products for the LPD class but not LPD 7. So what are you going to study in school now that you are out?
    Getting the NASM and hopefully train ppl to get stronger(once I get there myself ha).

    -Friday November 16th 2012
    Bench 255
    3x5
    I just had all kinds of trouble with bench today, I think it was because I hit some ME singles on bench yesterday with out warming up(phuckin around at school). The tendons in my elbows were killing me today, and I felt it during the work sets. Missed every set on bench, did 4 & a single, 4 & a single, 3 & a single. I will never go heavy on bench again without a good warm up.

    OHP 130
    3x5
    So the tendons in my elbows were throbbing at this point, as soon as I started working on the OHP it stopped. The heavier I went the better it felt, its nuts. As I sit here and type this my elbow pain is almost completly gone. First 2 sets were easy & tossed the belt on for the 3rd and knocked it out. Cant wait to see what my 1RM for strict press is. I think I found my cure for elbow pain.

    Dips @ bodyweight
    4x9
    These felt really good tonight, no trouble here.

    Well that was it for tonight, time to eat an entire chicken(srs)
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  9. #9
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    -Saturday Nov 17, 2012

    This is my newly added core strength day. Last saturday was the first.
    Front Squat 140
    5x5

    Figuring out the grip with this still, found a good spacing so hopefully Ill be able to get heavy with this lift in the future.

    Valsalva Holds 20lbs
    5x1 Minute

    This is just weighted planks with the dip belt but I really focus on my valsalva and so thats what I have come to call it. I try to do 5-10 second holds followed by rapid breaths during the minute duration. I highly suggest people try this, it kicks @ss.

    -Decline sit ups 5x10
    -Hypers with a 10 behind the head 5x10
    -Knee to Elbows on the pull up bar 4x6
    -Fat Grip Deadlifts/Static holds


    Fun day, nothing crazy.
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  10. #10
    fat, weak, and racist Trah275's Avatar
    Join Date: Jun 2011
    Posts: 2,673
    Rep Power: 5396
    Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000)
    Trah275 is offline
    subbed...
    Reply With Quote

  11. #11
    Rise Of The Weak Squatter GinjaNinja85's Avatar
    Join Date: Feb 2012
    Location: Brighton, East Sussex, United Kingdom (Great Britain)
    Age: 39
    Posts: 4,673
    Rep Power: 11138
    GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000)
    GinjaNinja85 is offline
    Subbed. Your putting up big numbers for someone who's only been training 5 months. Good job.
    Powerlifter 160/100/195/455kg @ 91.55
    137.5/97.5/195/430kg @ 82.7

    Boxer 5-1
    Reply With Quote

  12. #12
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    Originally Posted by GinjaNinja85 View Post
    Subbed. Your putting up big numbers for someone who's only been training 5 months. Good job.
    Thank you, I want it really bad. Just need to bring my lagging pull up to par.

    ~Monday November 19th, 2012

    Squat 330
    3x5

    All 3 sets were good. Worked up to beltless singles of 330 then did work sets(belt on). So much easier without a deadlift in front of this.

    Bench 255
    3x5

    Same weight as last friday, as I could not do a full 5 reps on any of the 3 works sets that day. Today however went much better. First set felt light and I did full 5 reps, 2nd set was 4 & single, last set got more difficult and I hit 3 & single. Could of got second set too but I was explaining the lift in between reps(so alpha I know ) On to 260...

    Row 185
    3x5

    Worked back down and did sets of 10 at lighter weights.

    Today went very smoothly; I am happy..
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  13. #13
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 6,516
    Rep Power: 6330
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    strong squats and bench man, im jelly
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
    Reply With Quote

  14. #14
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    Originally Posted by xRequiem View Post
    strong squats and bench man, im jelly
    Jelly of that pull, couldnt even imagine doing that right now.

    ~Wednesday Nov 21, 2012
    Today was kinda fun, didnt go at all as written.

    Squat
    Was supposed to hit 335 for 3 sets of 5, but that didnt happen. Didnt feel "pumped up" tonight and the ol legs were still kinda fried from monday. Warm up sets felt heavy, and got to 335 and MISSED IT(oh lawdy). So now Im kinda annoyed so I set it back up and smash it, but at this point I know I dont have it in me to do this 15 times. So I decide to just hit some heavy singles and see what I got.

    365- easy
    385- hard but came up smooth
    At this point Im like, hell time to take 405 for a ride. Unracked it, felt light on my back; felt light coming down. Right outta the hole it got heavy and I lost momentum. Tried it again and didnt even take it down, knew I didnt have it. BUT- its only 10-15lbs too heavy so Im soooo damn close.

    Deadlift 315
    3x3

    This was supposed to be a work up to 355 then pull off the blocks, but since the squatting fiasco I just decided to work on my sumo technique. Did 3x3 w/ 315 from the ground. I really like the "half sumo" and feel strong with it. Gonna work on this alot and hopefully be able to pull a respectable amount with it.

    Pull ups
    x7
    x7
    x7
    x6

    Static Holds w/ Fat Grips
    Went up to 190, these are hard but fun.

    CLIFFS
    -too fat & lazy to do squat sets
    -did singles instead
    -hit 385(PR) missed 405(so close)

    So Im gonna reset squat & bench to 80% of recent 1RM's(385/300), keep progressing on deadlift untill it gets too heavy. Im thinking this meet in jan is gonna be around 415/315/440

    edit
    almost forgot, unracked 315 in a front squat position to see how it felt. Felt heavy as chit and if I tried to squat it I would die whooooo
    Last edited by InspecktaDeck; 11-22-2012 at 10:22 AM.
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  15. #15
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 6,516
    Rep Power: 6330
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    405 will be yours soon.

    Thanks, my pulls are the only thing going for me. I'll probably have a 435/275/600 by the end of next year lol. Sumo is probably the right way to go. I will sumo at the same width I squat.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
    Reply With Quote

  16. #16
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    ~Friday Nov 23, 2012

    Bench ME
    Worked up to 295
    Missed
    -305
    -300(had this last week, was not happy that I missed it) Resetting to 240 @ 3x5 on monday. Squat & bench volume/intensity has been beating me up the past week.

    OHP ME
    Got
    -155(PR)
    -165(PR)
    -170(PR)
    Tried 175 but it wouldnt budge.

    Dips
    4x9

    Did different grips/looked up & looked down.

    CLIFFS
    -Worked up to 295 on bench
    -Missed 300 & 305 on bench
    -Strict Press PR of 170


    Im attaching the simple program Ive been running for the last 3 months if anybody wants. Its really simple to follow and it put 100lbs on to my total since August. If your just starting out; TRY IT!
    Attached Files
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  17. #17
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    ~Monday Nov 26, 2012

    Squat 310
    3x5

    Reset to 80% of 385. Really focusing on keeping chest up/looking up & tight core. Did tripple & first working set beltless, felt like I could of done all 3 sets beltless but I <3 my belt. Also saving body for squat/pull on wednesday.

    Bench 240
    3x5

    Reset to 80% of 300. Easy day

    Row 190
    3x5

    Did wide/medium/narrow grip. Did alot of drop setting after, felt like a crossfit workout whooo!

    CLIFFS
    -Squat work sets reset to 310
    -Bench work sets reset to 240
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  18. #18
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    ~Wednesday Nov 28, 2012

    Squat 315
    3x5

    Found out my hamstrings are too tight. Need to stretch.

    Deadlift ME
    435x1

    Met coachdeez at the gym, man knows his chit. Im back to pulling conventional, he gave me a few coaching cues and I hit 435 for 1. My form still needs alot of work, but I will god damn definetly be a big nasty phucking puller. Wanted 440 for the meet, now Im thinking 455 at least.

    Pull Ups
    My upper back is garbage, time for volume work on it. Did..
    4x7
    3x5
    3x3

    CLIFFS
    -Deadlift PR of 435
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  19. #19
    Rise Of The Weak Squatter GinjaNinja85's Avatar
    Join Date: Feb 2012
    Location: Brighton, East Sussex, United Kingdom (Great Britain)
    Age: 39
    Posts: 4,673
    Rep Power: 11138
    GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000)
    GinjaNinja85 is offline
    Massive deadlift. Good work.

    I just check out the program you attached a few posts back. That's quite similar to how I trained on LP but I split squats up between Mon and Friday with the deadlift on Wednesday. That gave me 2 days rest minimum between squat sessions. Squatting on Wednesday after doing them Monday became impossible for me after a while.

    I also alternated bench and OHP every session but I think your lay out is better for powerlifting. I'd also do some back extensions on Friday, really finish me off for the week. And I done power cleans on the end of Monday which helped push my deadlift initially. It's about finding something which feels good for you though and it's obviously working, your making quick progress.
    Powerlifter 160/100/195/455kg @ 91.55
    137.5/97.5/195/430kg @ 82.7

    Boxer 5-1
    Reply With Quote

  20. #20
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    Originally Posted by GinjaNinja85 View Post
    That's quite similar to how I trained on LP but I split squats up between Mon and Friday with the deadlift on Wednesday. That gave me 2 days rest minimum between squat sessions. Squatting on Wednesday after doing them Monday became impossible for me after a while.
    If I stick with this program after the meet that will have to happen. The two squat days so close suck when thier heavy.
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  21. #21
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 6,516
    Rep Power: 6330
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    Yeah why are your squat days so close together?

    Gj on the pr.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
    Reply With Quote

  22. #22
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    Originally Posted by xRequiem View Post
    Yeah why are your squat days so close together?
    It wasnt a problem when work sets were around 260-290, now Im probebly gonna mix it up a bit.

    ~Friday Nov 30, 2012
    Bench 245
    3x5

    Last set was x4 & x1, besides that benching went very well.

    OHP 130
    3x5

    This went good, last set a lil sloppy.

    Dips
    4x9
    1x6


    Row 115
    10x10

    Some volume rowing to strengthen my upper back for a better deadlift lock out. This was pretty tiring.

    CLIFFS
    -nothin
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  23. #23
    IPF4LYFE arian11's Avatar
    Join Date: Aug 2010
    Location: Miami, Florida, United States
    Posts: 17,973
    Rep Power: 39028
    arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000) arian11 has much to be proud of. One of the best! (+20000)
    arian11 is offline
    Training with the Coach must be fun. I wish I was out there in Cali.
    1372 @ 205
    USAPL Senior International Coach & IPF Cat II Referee
    Squats & Science Head Coach
    http://squatsandscience.com/sscoaching/

    Boynton Barbell Center:
    http://boyntonbarbellcenter.com/

    YouTube Channel:
    http://www.youtube.com/user/ariandbz
    Reply With Quote

  24. #24
    fat, weak, and racist Trah275's Avatar
    Join Date: Jun 2011
    Posts: 2,673
    Rep Power: 5396
    Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000) Trah275 is a name known to all. (+5000)
    Trah275 is offline
    Originally Posted by arian11 View Post
    Training with the Coach must be fun. I wish I was out there in Cali.
    yeah...he basically sits there and calls you a fat pussy for a few hours...all while stuffing his face...

    reminds me i gotta see if he's up for tuesday...
    Reply With Quote

  25. #25
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    ~Monday December 3rd, 2012(from yesterday)
    Squat 320
    3x5

    Working on bringing my grip in more narrow, making a better shelf, elbows more downward & all that gud stuff.

    Bench 250
    3x5

    Couldnt do one god damn fukin set for the whole 5 reps; closest I got was 4 & single. Doing the shyt again on friday..

    Row
    3x5 w/ 195
    3x5 w/ 155
    3x5 w/ 135

    Rowing rowing rowing always rowing..

    CLIFFS
    -god damn bench
    -I was one valsalva maneuver away from my brain popping
    Last edited by InspecktaDeck; 12-04-2012 at 06:17 PM.
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  26. #26
    Rise Of The Weak Squatter GinjaNinja85's Avatar
    Join Date: Feb 2012
    Location: Brighton, East Sussex, United Kingdom (Great Britain)
    Age: 39
    Posts: 4,673
    Rep Power: 11138
    GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000)
    GinjaNinja85 is offline
    Strong showing!

    How wide is your bench grip?
    Powerlifter 160/100/195/455kg @ 91.55
    137.5/97.5/195/430kg @ 82.7

    Boxer 5-1
    Reply With Quote

  27. #27
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 6,516
    Rep Power: 6330
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    What's your best 5rms?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
    Reply With Quote

  28. #28
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    Originally Posted by GinjaNinja85 View Post
    How wide is your bench grip?
    Right inside of the rings. Any closer and I feel like its too much tricep, any wider and I cant tuck my elbows that good.

    Originally Posted by xRequiem View Post
    What's your best 5rms?
    I dunno Ive never tested 5 rep max. My highest completed 3x5 work sets tho are 335/255/355(3x3 for the pull)

    ~Wednesday December 5th, 2012
    Deadlift ME
    445x1
    455 miss

    I wasnt supposed to pull max effort tonight, but having such a low pull drives me bananas. Im really close to not being ashamed of my pull now. I deload next week, work sets the week after, then on the 3rd week I plan to rip 460.

    OHP 135
    3x5

    These felt solid tonight.

    Pull Ups
    3x6
    3x5
    4x3

    Gotta get that back stronger..

    CLIFFS
    -445 PR on deadlift
    -A little less ashamed of my pull now
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

  29. #29
    Rise Of The Weak Squatter GinjaNinja85's Avatar
    Join Date: Feb 2012
    Location: Brighton, East Sussex, United Kingdom (Great Britain)
    Age: 39
    Posts: 4,673
    Rep Power: 11138
    GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000) GinjaNinja85 is a splendid one to behold. (+10000)
    GinjaNinja85 is offline
    How come you deadlift 3x3? Just asking because 9 heavy reps a week is alot to recover from. Most beginner-intermediates do well on a 1x5 top set.

    I'm switching to a bench grip like yours when my shoulder heals. I think the wider grip I had made it harder to tuck and ultimately led to my injury.

    Edit: Loving the back volume in here. You go hard!
    Last edited by GinjaNinja85; 12-06-2012 at 01:02 AM.
    Powerlifter 160/100/195/455kg @ 91.55
    137.5/97.5/195/430kg @ 82.7

    Boxer 5-1
    Reply With Quote

  30. #30
    Who shot ya? InspecktaDeck's Avatar
    Join Date: May 2012
    Location: San Diego, California, United States
    Posts: 8,089
    Rep Power: 22740
    InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000) InspecktaDeck has much to be proud of. One of the best! (+20000)
    InspecktaDeck is offline
    Originally Posted by GinjaNinja85 View Post
    How come you deadlift 3x3?
    To be honest, I dont fully know what Im doing yet Still finding what works.

    ~Friday December 7th, 2012
    Squat ME
    405x1
    405x1

    Im deloading next week so I said what the fuk. Went for 405 but nobody was watching depth on the first atempt so I wanted to make sure. Had the coach on depth duty for the 2nd atempt and he said it was good to go. Its hard for me to tell what is just past paralell cuz I usually squat kinda low just to make sure.

    Bench
    2x2 w/ 275
    275x1
    305 miss(lulz)

    Love heavy low rep work.

    Kroc Rows
    x20 w/ 75lbs dumbell each arm
    x12 w/ 75
    x10 w/ 80

    Damn these are rough.

    CLIFFS
    -405 squat PR
    -Kroc Rows are fun/hard
    My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633

    Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273

    Da Utubez: http://www.youtube.com/user/Inspeckdadeck
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts