Adamxbomb's Deployment Log (Kelei Workout)

[Kelei]

CommentS:
Kelei, when doing lateral raises ( this is off topic ) on a cable machine , can you pull when the cable is behind you, if that makes sence, I saw a person do it today, and looks like it would work the Delts a bit beter, I normaly pull laterally to my side in front, would It target the delt beter if the cable was behind my legs instead of in front? Have a great day, ahhhh this routien gets better and better everyday!

You can do that.

[klift808]

@adamx awesome progress man, you add up weight really fast. good job! Im also on this program and only a few parts are adding weight, for my chest exercises, not really. hehe

[adamxbomb]

Wk4 D3

RDL
275LBS 11/3's
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StandCR (150REPS)
175(SMITH) 20/13/11/10's
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FS
135LBS 12/5/4's
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Leg Curls
125 LBS 11/6/4's


WK4 D4


Flat Bench
190 11/3's
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Side Lats
20 DB 11/4's
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Dips
BW 13/4's
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Rope P Downs
53 10/4's
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lateral Fly
20 DB 12/6/5's
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WK4 D5


BW PU
BW 13/4's
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CU
BW 12/4's
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BB Chest Sup. Fly
80 11/5/4's
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Preacher Curl
55 11/4's
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Rear Delt Fly
10DB's 12/5/4's
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Alt Hammer Curls
35's 12/5/4's
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W4 D6


RDL
275 10/3's
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Stand CR (150 REPS)
175 20/14/10/9's
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FS
135LBS (None Recorded)
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Leg Curls
35/EA 12/6/4's
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WK5 D1

Flat Bench
190LBS 11/4/3/4's
I think I got 12, lost track, 195 next D1
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Behind Back Side Lats
30 Cable 11/5/4's
Best way to do these!
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Incline Bench
155LBS 12/5/4/4's
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Rope P Downs
130LBS 15/5/5/4's
Wk4 D1 was the last time I did these on the same cable machine, at 120LBS for 12 REPS, THIS IS WHAT YOU CALL IMPROVEMENT
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Upright Row
115LBS 9/4's
-------------------------------------------------------------------------
OH Rope Ext
80LBS 14/7/6/5's
Finally got form correct!
--------------------------------------------------------------------------
FS
145LBS 14/6/6/5/4's
(See Below)
---------------------------------------------------------------------------

Comments:
Over the past week I didnt get a chance to post due to the fast of my location wasnt the best, I got some very good workouts but most importantly a reality check of my progress, let me recap everything since I started.

Flat Bench: 03 Jan 13 155LBS @ 10 REPS
31 Jan 13 190LBS @ 11 REPS
Incline Bench: 03 Jan 13 125LBS @ 9 REPS
31 Jan 13 155LBS @ 12 REPS
FS: 03 Jan 13 115LBS @ 10 REPS
31 Jan 13 145LBS @ 14 REPS
Rope P Downs: 03 Jan 13 70LBS @ 10 REPS
31 Jan 13 130LBS @ 15 REPS
RDL: 07 Jan 13 225LBS @ 12 REPS
30 Jan 13 275LBS @ 10 REPS
Preacher Curl: 10 Jan 13 40LBS @ 11REPS
29 Jan 13 55LBS @ 11 REPS

Those are just some of many that have shown drastic increase, If this isnt enough of a reason to try a workout program, what is?
Thank you everybody who motivated me throughout this month, and a special thanks to the man behind it all, kelei. I cannot wait to further my progress,
hope you all enjoyed my log, it surely will continue into the future.

Currently i'm going to overreach front squats until I deload at the end of WK6, FS 6x a week followed by a Deload, and get right back on the 6 day split after a week deload.

[Gre85g]

Good job mate. These goals you have set for May will fall by the wayside by the end of February at this rate! Have fun with your daily dose of front squats!!

[AD1984]

Good progress, man. Good luck with the front squats cycle!

[adamxbomb]

Good progress, man. Good luck with the front squats cycle!

AD, Im feeling ya on those straps on front squats, I maxed at 225 the other day just to see where im at on the front squats, I gota take a video for you, i feel so powerful now that I got Front squats figured out!, Im stretching my wrists everyday, and alternating grips so hopefully I can use the clean grip full time, do you do the same or, just use straps?

Maxes:

Bench = 265
FS = 225
RDL = 405
Going for that 1000!!!

Ill post my D2/D3 in a bit, Im wore out right now, haha peace!

Question: If I can rep 155 for FS, in theory should I be able to do more or less of Back squats? Just curious, which are "harder" in terms of reps to weight ratio. Id test it, but way to addicted to FS to waste a day doing Back squats

[AD1984]

AD, Im feeling ya on those straps on front squats, I maxed at 225 the other day just to see where im at on the front squats, I gota take a video for you, i feel so powerful now that I got Front squats figured out!, Im stretching my wrists everyday, and alternating grips so hopefully I can use the clean grip full time, do you do the same or, just use straps?

Haha awesome! Videos are good for checking form, go for it. I like using straps, I never bothered with stretching my wrists in order to switch to a clean grip. I like to wrap my hands around the straps for work sets, but in future I won't do that when testing maxes, unless I'm using the pins.

Question: If I can rep 155 for FS, in theory should I be able to do more or less of Back squats? Just curious, which are "harder" in terms of reps to weight ratio. Id test it, but way to addicted to FS to waste a day doing Back squats

The ratios that float around for FS/BS range from 75-90%. I found 80%ish to be more accurate, but others' mileage might vary. Your BS will always be stronger than your FS due to more hamstrings/glutes involement, unless you've been FS exclusively for years on end. Now that you know your FS 1RM, you can test your BS 1RM just for comparison purposes. You don't have to waste a workout on it, do it on your D1 or D2 between your work sets. Once you're done with your overreach cycle, you can re-test both again and see what progress you've made.

[adamxbomb]

Haha awesome! Videos are good for checking form, go for it. I like using straps, I never bothered with stretching my wrists in order to switch to a clean grip. I like to wrap my hands around the straps for work sets, but in future I won't do that when testing maxes, unless I'm using the pins.



The ratios that float around for FS/BS range from 75-90%. I found 80%ish to be more accurate, but others' mileage might vary. Your BS will alwas be stronger than your FS due to more hamstrings/glutes involement, unless you've been FS exclusively for years on end. Now that you know your FS 1RM, you can test your BS 1RM just for comparison purposes. You don't have to waste a workout on it, do it on your D1 or D2 between your work sets. Once you're done with your overreach cycle, you can re-test both again and see what progress you've made.

Good information, that you, I feel as if I cannot go as low doing back squats, as i can front squats, My ass is hitting my calves, and it feels amazing, so maybe flexibility is an issue during back squats, im not sure, I might get bored tomorrow and do it after I bumb my bench up to 195!!

WK5 D3

RDL
275 9/4's
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Stand CR
185 19/14/10's to 150 Reps
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FS
155!! 10/4's
AHH
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Leg Curls
135 12/6/5/5/4's
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Still need to find a beter alternitive to leg extensions, so pissed the gym doesnt have it :/

[adamxbomb]

wk5 D4

Flat Bench
195!!! 10/3's
FACK YEAH!!
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Side Laterals
30 10/4's
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Incline BB Bench
160 10/4/s
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Rope Press downs
150!!! 10/4's
My Tri's are getting so strong, just dont apprer to be growing in size :/
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OH Rope Ext
90 14/6/5's
more weight, felt good with good form.
---------------------------------------------
FS
155 10/4's
---------------------------------------------

WK5 D5

PU
bw10 11/4's
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CU
bw10 10/4's
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Rear Belt Cable Fly
40 11/4's
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Machine Fly
150 13/6/5's
more weight
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Alt Hammer Curl
35
12/4's
gunna wait on 40's
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FS
155 12!!!!!/4's
going 165 next, hell yes!!
--------------------------------------------

here is a picture of my guads, to give you an idea of how they are progressing!

074.PNG

[adamxbomb]

Wk5 D6

GHR
I tried them, not really sure but our machine doesnt go heavy enough on the weight, Im going to watch more videos to figure out how to do these.
-------------------------------------------------
Stand CR (150 Reps)
205 24/16/13's
225 next D3
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FS
165 10/4's
This is like my 7th day in a row, Ill be happy for the rest day tomorrow, HUGE gains here tho, almost at my goal!
--------------------------------------------------
Leg Curls
140 10/4's
great PR and weight
---------------------------------------------------
Hack Squat
85 (smith) 7/6/5''s
I want to learn more about these, I enjoyed the intense burn, more weight,and watch videos on form.
---------------------------------------------------

Questions:

Kelei I have somewhat of an very important question regarding my back, When i siton the floor and reach for my toes and keep my head up it feels great, but when i lay my neck down against my chest of even remotely downward, I feel a sharp pain at the start of my lower back near the top of my butt crack in the muscle obvously, (i know haha) but that is the best discription I can give you, Im worried maybe It could be a pinched nerve, or just something I need to be caucious of, either way I cut RDL out of routine, and going to replace With GHR once I find a sufficient way to do it, my question to you is, do you have any idea what this might be.

[adamxbomb]

WK 6 D1

Flat Bench
195 10/3's
Grr I want 200 so bad haha
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Side Lats
20 DBs 12/5/4's
I like DBs better than cables
----------------------------------------------------
Incline BB
160 10/ 4's
----------------------------------------------------
Rope P. downs
140 12/4's
Stay at weight for a bit, 150 is to much
----------------------------------------------------
OHP 115 10/6/5/4
Didnt like these at all...no mas
----------------------------------------------------
FS 135-9 185-4 225-1 235-1
New FS, PR, I didnt have spot so I didnt wanna go 10 more LBS, But i think i could of got it, HUGE MILESTONE
----------------------------------------------------
OH Rope EXT
100-14/5/4/4 Realized my elbows werent staying tight and hurt my joint so lowered weight
80-4/4/4/4/4's I like this weight better, have to concentrate on keeping elbows tight.
-----------------------------------------------------

Comments: 6 days left of Overreach on FS, I sserious wish I could front squat everyday, its becomming one of my favorite exercises!

[JealousFist]

Keep it up dude, i'm lovin it.

[Kelei]

Kelei I have somewhat of an very important question regarding my back, When i siton the floor and reach for my toes and keep my head up it feels great, but when i lay my neck down against my chest of even remotely downward, I feel a sharp pain at the start of my lower back near the top of my butt crack in the muscle obvously, (i know haha) but that is the best discription I can give you, Im worried maybe It could be a pinched nerve, or just something I need to be caucious of, either way I cut RDL out of routine, and going to replace With GHR once I find a sufficient way to do it, my question to you is, do you have any idea what this might be.

Your lower back is tight, it needs stretching. Can you perform those wall stretches I posted early on in my thread? You should be able to touch your ass against the wall/post while keeping your lower back flat on the floor and our legs straight and against the wall.

GHR is not a good replacement for RDL, you should use hyperextensions instead.

[CollegeTuss14]

The race to 205 is on brah!

[adamxbomb]

Your lower back is tight, it needs stretching. Can you perform those wall stretches I posted early on in my thread? You should be able to touch your ass against the wall/post while keeping your lower back flat on the floor and our legs straight and against the wall.

GHR is not a good replacement for RDL, you should use hyperextensions instead.

Kelei,

I've done that stretch, but I no longer feel a stretch anymore, I'm very flexible so maybe there is an alternitative, or something that can help me feel the stretch a bit more?

I'll add that in replacement to RDL's and hold a weight on my chest if necessary.

[adamxbomb]

WK 6 D2

PU
BW10 11/4's
Ready to finally add weight!
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CU
BW10 11/5/4's
more
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Straight arm lat pull downs
50 15/7/6's
I needed to find weight, 70 next time, I love this addition
-----------------------------------------------
Machine Rows
165 13/7/6's
this is rediculous how strong I'm getting! Doing this with straps helps alot concentrating on my Rear Delts
------------------------------------------------
Standing EZ Bar curl
Bar 50 11/5's
Dumb A$$ wouldnt get off the preacher :/
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Cable Rear Delt Fly
40 10/4/3'w
Good burn
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DB Hammer
35LBS 14!!!/6/5's
This is awesome 40's next D2!!!!
--------------------------------------------------
FS
165 10/4's
day 9 of 13 Overreach on FS, I still feel strong! I need to take a vid and show yall my ROM, Its crazy low.
---------------------------------------------------

Comments:
Im still making strong gains, not having any issues doing front squats, and this is my 9th day in a row, deload in 4 day! have a great day everybody!

[adamxbomb]

Cant post my D3 because I forgot my binder, but I do have a question.

I did hyper-extensions, and they were amazing.
Kelei what do you consider full ROM for Hyper extensions tho?
I tried going all the way down so my body made a 90 degree angle, and all the way up to where there was a small arc in my lower back.
Also I tryed going 45 Degrees down instead of 90 and gooing back up to 0 Degrees, always keeping pressure on my hams and lower back, which would be more effective?

Front Squats felt heavy, and felt an odd pain in my quad, so I only did 1 set of 7@165 because I didnt want to injure it, I did hack squats instead and didnt feel the pain, so I got a great pump from them. Ill post the workout later.

[adamxbomb]

WK6 D3 50 REPS

CR
225 23/13/11's (150)
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FS
165 7/3
Strange Pain Had to quit
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Leg Curls
140 14/5/5/4's (50)
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Hack Squat
95 14/10/7's(50)
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Hypers
25 13/4's (50)
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WK6 D4
Flat Bench
195 11!!!! 4/3/3's
Got 11 Reps Im going to attempt 200, ALMOST TO 205 GOAL!!
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Side Lats
20 14/5/4/4/4's (50)
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Incline Bench
160 11/4's (50)
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Lat Raise Machine
90 13/ 6/5's (50)
------------------------------------------------
Rope P down
140 10/4/4's (50)
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OH Rope Ext.
90 10/4/4's
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WK6 D5
PU
12.5 10/4/4's (50)
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CU
12.5 10/4's (50)
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Straight Arm Lat Pulls (LOVE THIS $HIT) thanks to AD
100 15/6/5's(50)
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Machine Fly
180 10/5's (50)
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Preacher Curl
53 10 /4's (50)
---------------------------------------------------
Rear Delt Fly
40 10/4's (50)
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Alt Hammer Curl
40LBS!!!!
10/4's (50)
---------------------------------------------------

WK6 D6
Stand CR
245 20/13/12's (150)
----------------------------------------------------
FS
165 14!!!!!'5's (50)
Im so damn happy about this number, almost **** myself "literally" thats why I stopped at 14.
----------------------------------------------------
Leg Curls
155 10 /4's (50)
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Seated CR
(200LBS) MAXed Machine, and did a **** ton (150)
----------------------------------------------------
Hack Squats
135 12/9/8's
Need to get hang of these, good addition.
----------------------------------------------------
Hypers
25 11/5's(50)
----------------------------------------------------

Comments:

Done with my overreach on front squats increased it from
135x12
to
165x14

Deload week, and adding a few new exercises, enjoy

Here is my setup, not alot has changed:

D1
Flat Bench
Side Lats
Incline Bench
Lat Raise Machine (traps)
Rope P. Downs
OH Rope Ext.

D2
PU
CU
Machine Fly
SA Lat Pulls
Preacher Curls
Rear Delt Fly
Alt Hammers

D3
Stand CR
FS
Legcurls
BS
Seated CR
Hack Squats
Hypers

Thanks for the support guys, have a good day.

[adamxbomb]

WK7 D1

Deload week, got 200 on flat bench for 10x!!! everything elce was blah, deloading is weird haha.

[CollegeTuss14]

Was trying to rep you on my iPhone but accidentally clicked the neg button. I repped you after to balance it out. Congrats on the 200 brah, 205 is so close.

I was thinking about going for it tomorrow and trying to get it on video.

[jedema]

WK7 D1

Deload week, got 200 on flat bench for 10x!!! everything elce was blah, deloading is weird haha.

Nice work! 205 is just 2 measly 2.5 pount plates away. Those arn't anything to a monster!

Subbed

[adamxbomb]

Nice work! 205 is just 2 measly 2.5 pount plates away. Those arn't anything to a monster!

Subbed

I set my goals like a month and a half ago, but I obviously went a bit to low, Im thinking 225x10 by may would be a perfect goal! thanks man, appreciate your support.

[CollegeTuss14]

What's up brah? Just posted a video on my log of myself getting 205 for 10!! The quality isn't the best seeing that I entrusted my 17 year old, kid brother with the camera. My later reps and overall total reps were not as good as I had hoped (only had time for 30 reps since the gym was closing) but I was still pleased with hitting 205 lbs. Hope everything is going well with you man, stay safe.

Edit: so I just watched the video I posted. I realized I only did 9 reps. Guess I should learn how to count!!!

[adamxbomb]

D3 of Deload

FS 175x10
CR Max alot
BS 205x11, somewhat surprised at this number, very happy
Stand CR, Skipped cause fks wouldnt get off the Smith
Hacks 135x11, I might ditch these, not sure yet
Hypers 25 plate, 15 Reps

Good deload, very different than doing 50 Reps :/

[raisel]

Sweet progress on the front squats man!!

I gotta start logging again lol, I've been so busy!

Glad you're making progress bro, keep up the good work!!!!

[adamxbomb]

Sweet progress on the front squats man!!

I gotta start logging again lol, I've been so busy!

Glad you're making progress bro, keep up the good work!!!!

Yeah man you gota get on that ****!, my front squats are doing great, but 175 was heavy as ****, I cant wait for this deload to be over, its really strange.

[raisel]

Yeah man you gota get on that ****!, my front squats are doing great, but 175 was heavy as ****, I cant wait for this deload to be over, its really strange.

Haha I feel you man! I moved up to 200 on those and it's tough as fuark

[adamxbomb]

Haha I feel you man! I moved up to 200 on those and it's tough as fuark

Got 200x11 on bench today, so on my next D1 im going for 205, my may goal I kinda hit it a bit early, oh well

Also I increased my creatine intake a bit, I was taking like 1500MG of HCI but im going to boost it up to 3000MG only because I dont think I was taking enough daily this whole time...:/

[raisel]

Got 200x11 on bench today, so on my next D1 im going for 205, my may goal I kinda hit it a bit early, oh well

Also I increased my creatine intake a bit, I was taking like 1500MG of HCI but im going to boost it up to 3000MG only because I dont think I was taking enough daily this whole time...:/

That's awesome! And yes, 1.5g of creatine daily is not enough, lol. My bench is at the 205 mark now as well. I added different excercises and stuff to my D1 to experiment. I'll let you know how that goes when I start logging again.

[jedema]

Got 200x11 on bench today, so on my next D1 im going for 205, my may goal I kinda hit it a bit early, oh well

Also I increased my creatine intake a bit, I was taking like 1500MG of HCI but im going to boost it up to 3000MG only because I dont think I was taking enough daily this whole time...:/

I believe that 5g is the ideal number...