showmestate08's log

[showmestate08]

8/26 Finishing the PROM accessories

Shrugs
315,365,405,455, 495x10

DB Rows
120x40 Right arm
120x36 Left arm

Face Pulls
50lbs x 3 x 20

Reverse Grip Barbell Curl
75lbs x 3 x 10

I was feeling lazy today so the remaining PROM leg/ab stuff will be done tomorrow (srs).

[Filmbuff81]

495lb shrugs. but felt lazy haha

[showmestate08]

495lb shrugs. but felt lazy haha

I was feeling great until post-shrugs

8/27 Finish PROM stuff+incline

Incline
...
315x1
335x1
350x1
365x1
375xfail :<
315x5



JM Presses on the Smith Machine
225,245,275,295x5

DB Flys

Leg Press
610x15

Leg Curls
190x20,20,14

Calf Raises on Leg Press
450x3x20

Leg Lifts
1x30
1xcramp

Thoughts: Time to actually train the bench and stuff instead of going heavy all the time.

[BabySwole]

dude... u had that 375 -__- I would have been so annoyed with that lol

[showmestate08]

dude... u had that 375 -__- I would have been so annoyed with that lol

Oh I was hah. To get that close and miss it...ugh

8/30

Bench
...
315x8
315x10

I was going for ~9 RPE for two sets but got a little greedy with the 2nd set because of how good things felt.



DB Tricep extensions
40,55,65x10

Light DB Flys

Cable stack Standing Tricep Extensions
100x50

Thoughts: Pretty easy day. I feel pretty confident that 400lbs will go down on bench very soon. Accessory work was kept to minimum intensity and volume since PROM is tomorrow.

[samsont]

strong!

[BabySwole]

speed looking good on dat 315 bro. im itching to bench... .

inb4405 bench. its there

[Filmbuff81]

Soooooooooooooo close.

Strong work.

Just noticed your comments regarding headaches.

If your pre workout has a ton of caffeine it can cause headaches due to narrowing of blood vessels, since less bloodflow during heavy lifting.

[showmestate08]

strong!

speed looking good on dat 315 bro. im itching to bench... .

inb4405 bench. its there

:< Hopefully the rest will take care of things for you. Have you tried a slingshot? It's pretty nice at relieving some pressure on the shoulders/chest.

Soooooooooooooo close.

Strong work.

Just noticed your comments regarding headaches.

If your pre workout has a ton of caffeine it can cause headaches due to narrowing of blood vessels, since less bloodflow during heavy lifting.

Yea I really need to cut down on the caffeine. My preworkout (Dyno) is a little high on the stims

[BabySwole]

[img]



:< Hopefully the rest will take care of things for you. Have you tried a slingshot? It's pretty nice at relieving some pressure on the shoulders/chest.



Yea I really need to cut down on the caffeine. My preworkout (Dyno) is a little high on the stims

Yea so far it feels a bit better.. gonna grab some Aleve today and pop em like candies to see if it alleviates any inflammation or aggravation going on in there. Should be fine after this week off..And hory chit caffeine

[showmestate08]

8/31 PROM

Rack pulls w/9inch ROM
700x9

Leg Press

1 inch Deficit Deadlift
435x13

Finished it here. I was helping a friend out with deadlift technique so this was a pretty lengthy workout considering I only did 3 exercises. The rest will be finished tomorrow (9/2).

[showmestate08]

9/2

Seated OHP machine
450x5
500x5
540x5

JM Presses in Smith Machine
...
225x5

1 arm "tate presses" using cable stack
2x40

[showmestate08]

9/4

Incline Bench
...
275x16

OHP machine
Stack(?lbs) x 37

No accessory work today. My left elbow was feeling a little funky which makes me think I need to spend more time warming up.

[BabySwole]

9/4

Incline Bench
...
275x16

OHP machine
Stack(?lbs) x 37

No accessory work today. My left elbow was feeling a little funky which makes me think I need to spend more time warming up.

orrrr could be the massive reps with 275 in one set lol :P . y u no have elbow sleeves?

[showmestate08]

orrrr could be the massive reps with 275 in one set lol :P . y u no have elbow sleeves?

Hmm yea I might have to invest in elbow sleeves because the high rep sets aren't stopping hah. After listening to George Leeman talk about strength gains with high reps and having pretty good progress on my lifts, I'm sold on the idea that high rep sets definitely have their place in training. 225 x 30 on flat bench or 315x10 on incline will go down soon!

I like the progress I've been making on bench but constantly going to 8.5-10 RPE nearly every workout might be catching up to me. I've been thinking about alternating between what I do now (low sets/high RPE, "aggressive" with gains, harder on my body) with something that is a lower RPE, more sets, and easier on my body (like Sheiko) every 3-4 months. Maybe Sheiko when I'm feeling beat up or am far out from a meet...and then my approach to stuff when it gets somewhat close to a meet. Or skip Sheiko, buy the fish oils/liniments/sleeves, cissus, etc and just keep grinding away

[showmestate08]

9/7 PROM

11 inch ROM rack pulls (right below the knee--10 inches from the floor)
700x2

Leg Press
630x20

1 inch deficit deadlift
465x11

Yates Rows
315x10

Power Shrugs
585x20

Thoughts: Overall a pretty solid day. Next week will be challenge for sure. 700xfailure at a 13inch ROM. If I can't get at least 2 I'll have to drop to 650. If I can't get 10 or more on deficits @ 495 I'll be dropping the leg press.

[Filmbuff81]

Buy the supps Aaaaaaaand also alternate between the heavy **** and then more volume based training when you start grinding too much.

[showmestate08]

I've got a meet October 17th instead of December 5th. This was kind of a spur of the moment decision between me and some friends soooo we'll see how things go. I haven't been squatting at all so I'm going to start doing it twice a week. One day after my PROM deadlift day, and then a couple days after that. Nothing too heavy...just something to help get me in the groove before next month.

I messed around with squats this morning and did a pretty conservative 315x3. I'm going to do my best to get 500/400/640.

Bench workout later today..will be attempting 340x7.

[showmestate08]

Bench workout later today..will be attempting 340x7.

9/8
Bench
...
340x6 :< vid soon (340x6x.033)= 67.32+340= 407.32


Seated OHP machine
...
540x5
590x3

DB flys (moderate)

Thoughts: Pretty upset I didn't get 7 on bench...

I really want 400 at the meet next month. The formula above shows over 400 but: 1. I think it overestimates my 1rm and 2. I was doing TnG so I'd imagine there'd be a drop in strength. The plan is to bulk to 230 in the next month so I can water load for the meet and get in at just under 220.

[showmestate08]

9/10

Paused rack press off chest vs doubled-up pro monster minis (adds 90-100lbs at lockout)
250 x 9s x3r <--felt harder than normal so I kept the weight lower and did more volume.

Tricep extensions

Thoughts: I looked back in my log and noticed that my bench strength is exactly where it was last time I competed..when I barely missed 397.5. Hopefully this last month of training goes well because I really want 400.

[showmestate08]

9/13

Bench
...
350x2sx5r (@9.5)

PROM later tonight.

[BabySwole]

bench lookin strong bro.. miring

[showmestate08]

bench lookin strong bro.. miring

Thanks man. Hopefully I can keep up the progress...the strength isn't bad but I'm looking to do something huuuuge.

PROM

Deadlift--14 inch ROM...7 inches from the floor
...
695x1
650x2

1 inch Deficit Deads
495x9

vids soon

Hamstring stuff

This isn't really PROM anymore. I hate to admit it but the full workload is just too much for me mentally right now.

[showmestate08]

Thanks man. Hopefully I can keep up the progress...the strength isn't bad but I'm looking to do something huuuuge.

PROM

Deadlift--14 inch ROM...7 inches from the floor
...
695x1
650x2

1 inch Deficit Deads
495x9

vids soon

Hamstring stuff

This isn't really PROM anymore. I hate to admit it but the full workload is just too much for me mentally right now.

495x a horrible 9. 695x1. 650x2.



The form is looking a little funky...gotta work on that.

[showmestate08]

9/15 upper back PROM accessory stuff
9/16 leg PROM accessory stuff <---did some high bar squats and got 475. Not too disappointed since I haven't been squatting

9/17
Bench
...
225x5sx15r

I've decided to continue building my "base" strength as opposed to cutting volume to peak for my meet next month.

Today was to help build some muscular endurance, work on form, and give my joints a break from heavy stuff.

[Filmbuff81]

this just looks like pure disgusting horror.

[showmestate08]

Back in the 400s!

[BabySwole]

strong bastard... lol

[showmestate08]

strong bastard... lol

Nah man I'm a tub now . I'd be pushing 450 if I had your bodyweight to strength.

[showmestate08]

9/20

Deadlift
635x1 PR
655xmiss :<