Breathingmurder's quest for raw strength (yes Crohn's)

[breathingmurder]

(Already posted this in the general workout journal forum, but after a look around I saw this forum and realized it would probably be more appropriate here.)
So I thought I'd start a workout journal. Maybe it'll help me be organized.
Slept in this morning. I go to University of Memphis, a student was shot there last night so the whole school was closed down today.
What else do we need to know before we start off?

-I'm a powerlifter, and I lift raw, i.e. unequipped
-I have Crohn's disease http://en.wikipedia.org/wiki/Crohn's_disease
I would say this is my main barrier for progress. I put it in the title in case there are any other people with this disease on their. Maybe I can motivate or be motivated.
-My lifts as of right now are:
Squat: 425
Bench: 345
Deadlift: 524

Other lifts I care about:
Clean and Jerk: 253
Front Squat: 315
Weighted Chinups: Bodyweight+90 lbs for 5 reps.

Bodyweight is around 185 at the moment.
Link to my bodyspace for pictures: http://bodyspace.bodybuilding.com/breathingmurder/

My goals are to get stronger in general, especially on the three powerlifts, and to gain muscle mass while staying at a relatively low bodyfat percentage.

My Crohn's was acting up pretty badly this morning so I didn't take in many calories at all.

Today is bench day.
Bench:
135x6
225x6
275x6
295x3
Didn't feel like doing reps today, so I just did some singles:
315x1
315x1
315x1
315x1
315x1
315x1

225x10

Incline DB Press
45'sx12
60'sx12x3

Incline BB Press (Just did these because some other guy in the gym wanted to see who could do more with 225. I'm horrible at Incline Bench so maybe I should do it more)
135x6
225x2 (Pathetic, but remember I'm pretty tired at this point!)

Incline Flyes (hadn't done these before, low poundage on the incline bench got me thinking maybe I should do more training in this angle.)
15x12
30x12
40x12x3

That's it for today. Not really very happy with this workout, but everyone has their bad days.

[breathingmurder]

I also do some grip training every once in a while, mainly with the Captians of Crush and Heavy Grips grippers if any of you are familiar with them. I've run out of chalk, so the grippers are a LOT harder to close without it. I also use a pretty minimal set, especially on the left hand as for some reason my right hand hurts when I set the gripper in the left hand.
Grippers used in this workout:

Captains of crush trainer, #1, #2, #3.
Heavy Grips HG300

Grippers - no chalk
trainerx10 LH&RH
#1x5 LH&RH

#2x1 LH&RH (hair away from closing in left.)
#2x3 RH
#2x1 LH - Solid close!
#2x3 RH
#2x1 LH - another solid close.
HG300 RH - Easy! I think this is the first time I've done this without chalk.
#2 LH - easy.
#2.5 RH - A millimeter from closing. This gripper is about like my HG300, just a wider spread, so it's harder for me with my little hands.
HG300 LH - 1/3" away from closing
#3! RH - A little past parallel. Not too shabby for no chalk.
#3 LH - To parallel, maybe a little further.
#2x1 LH and RH. A hairs away from closing in the left hand.

[smitsky]

Good work Brother.

--==Subscribes==--

[OhioUstud]

wow man, that's quite impressive, especially with Crohn's.

I learned all about it........ i dunno how you can gain muscle on a diet like that disease demands.

[Lavoisier]

Are you a member of the gripboard?

Because there is a #4 closer, Tommy or something like that (his name totally escapes me) who has Crohn's disease as well.

Hes' one strong dude.

Anyway, good luck.

Subscribed

[breathingmurder]

Thanks for the comments guys!

Are you a member of the gripboard?

Because there is a #4 closer, Tommy or something like that (his name totally escapes me) who has Crohn's disease as well.

Hes' one strong dude.

Anyway, good luck.

Subscribed

Wow, had no idea Tommy Heslep had Crohn's! I guess I'm in good company then.

[Lavoisier]

Thanks for the comments guys!



Wow, had no idea Tommy Heslep had Crohn's! I guess I'm in good company then.

Yeah, that's him. And yeah, if he can get through it, so can you. Apparently he was recently diagnosed. I don't want to spread rumors though, all of this is coming from a thread over there.

[breathingmurder]

Squats (no belt, oly style)
135x5
225x5
275x5
315x5
340x3
365x1

Front squats:
135x5
185x5
225x5
275x3

Paused squats: (long pause at the bottom)
225x3
225x3
315x3

Weighted chinups: (note: I use full ROM on these--I'm never clear on the terminology--some people seem to think chinups mean only going halfway down.)
Bodyweight - 5 reps
+45lbs - 5 reps
+90lbs - 5 reps EDIT: Accidently left this set out upon posting the first time.
+90lbs - 4 reps
+90lbs - 4 reps
+90lbs - 4 reps
+90lbs - 5 reps

+90x5 was my old PR, and I equalled it twice.

That's it for today. Pretty satisfied with this workout.

[smitsky]

Squats (no belt, oly style)
135x5
225x5
275x5
315x5
340x3
365x1

Front squats:
135x5
185x5
225x5
275x3

Paused squats: (long pause at the bottom)
225x3
225x3
315x3

Weighted chinups: (note: I use full ROM on these--I'm never clear on the terminology on these--some people seem to think chinups mean only going halfway down.)
Bodyweight - 5 reps
+45lbs - 5 reps
+90lbs - 4 reps
+90lbs - 4 reps
+90lbs - 4 reps
+90lbs - 5 reps

+90x5 was my old PR, and I equalled it twice.

That's it for today. Pretty satisfied with this workout.

That's some workout! A lot of volume on the legs.

Looks like you can put at least 25 lbs more on your Weighted Chinups.

I agree with you. I think it's pretty common for folks to think that a full ROM isn't necessary. I don't agree with this either.

There is a trainer at my gym who is pretty strong. One day he sees me doing Pullups and says, "How many of those can you do?" I told him that my max was 13 in a row. He says, "I can do 75."

One day I saw how he does 'em...

His ROM looks like it's about 3" to 4" max, from the top

[breathingmurder]

That's some workout! A lot of volume on the legs.

Looks like you can put at least 25 lbs more on your Weighted Chinups.

I agree with you. I think it's pretty common for folks to think that a full ROM isn't necessary. I don't agree with this either.

There is a trainer at my gym who is pretty strong. One day he sees me doing Pullups and says, "How many of those can you do?" I told him that my max was 13 in a row. He says, "I can do 75."

One day I saw how he does 'em...

His ROM looks like it's about 3" to 4" max, from the top

I find that my squats don't progress unless I do a lot of volume, but I hate it. Squats take so much out of me, and I'm so weak on them (compared to deadlift anway) that it's frustrating sometimes, but I'm being patient with them.

[GoJu]

crazy squatting volume bm! so you're doing some sort of upper/lower split?

[breathingmurder]

crazy squatting volume bm! so you're doing some sort of upper/lower split?

Thanks, never thought my squatting volume was that high. Maybe it's because I'm insecure about squat, but it's been improving with the high volume.

Yeah, I play it by ear, but I structure my routine as follows:

Monday - Bench+assistance
Tuesday - Squat
Thursday - Bench lockout - (bands, boards, tricep work, etc)
Friday - Deadlifts/Light deadlifts+cleans (alternating between the two every other week.)

[breathingmurder]

Short gripper workout to keep me from going crazy while studying:
Tx10
#1x1
#2x1
HG300x1 Closed in RH, forced close in LH.
#3 - A little past parallel in RH, negative in LH.

I got a video of the HG300 close, it's loading on youtube.

[breathingmurder]

Video of the HG300 close

Sorry, my camera won't really focus on the lettering.

[sirwazzles]

I find that my squats don't progress unless I do a lot of volume, but I hate it. Squats take so much out of me, and I'm so weak on them (compared to deadlift anway) that it's frustrating sometimes, but I'm being patient with them.

I understand that feeling. I hate lots of volume on legs. Even with only like 3 sets I can't even move the next day. Good luck, keep pressin' on and it'll reach your deadlift... at least what it is now anyway. Hopefully that one will keep going up too.

[olympic]

Nice lifts. Whens the next comp?

Subbed.

[Mike Zero]

Jeez man, your stats are awesome for having Crohn's. Inspiration.

[breathingmurder]

Thanks guys!

Nice lifts. Whens the next comp?

Subbed.

I don't know... I usually do NASA meets, but since I've moved up from 165 to 181, I'd like to be a little more competitive (i.e. get my lifts higher) before I compete again. I'm just taking it easy since I had those injuries. I have fun at meets when I go, but I'm really more about getting stronger, it doesn't matter so much if I'm competing or not as long as I'm making PR's.

[Chrisx9118]

Whats up bro, just checking in. Nice to see your into grippers as well =)

[breathingmurder]

Thursday -
Bench (Lockout)
This is my main weakpoint on bench, so I've devoted a whole day to it.


Bench with doubled mini bands
135x5
185x5
225x5
3 Board
275x5
315x5
4 Board
335x5
365x3 (I don't really keep PR's for 4 board, but I've never done this before, even for 1 rep--a few weeks ago I tried it for one rep and couldn't budge it)

Seated OH Press, touching bar to top of head
135x8
175x5
195x5
225x3

DB Skullcrushers
20'sx12
30'sx12
40'sx12

That's it. Was happy with this workout.

[cupcakekid]

nice session. did you build your boards? I used to be able to borrow a friends when we lifted together, but he moved to California. So ive had to go in the powerrack and set up the saftey pins insted of using boards. reason i ask is i was hoping to get some advice in building them... i was thinking each board 1/3rd to 1/2 an inch? glue them together?

btw you ever encorporate reverse grip BP? it really shot up my BP when i was chillin aroun 240 on the BP.

[breathingmurder]

Whats up bro, just checking in. Nice to see your into grippers as well =)

Hah, nothing compared to your grip strength, but I do mess with them every once in a while. I usually train them maybe once or twice a month. My hands always start hurting and it hampers my piano and guitar playing and then I lay off.

[breathingmurder]

nice session. did you build your boards? I used to be able to borrow a friends when we lifted together, but he moved to California. So ive had to go in the powerrack and set up the saftey pins insted of using boards. reason i ask is i was hoping to get some advice in building them... i was thinking each board 1/3rd to 1/2 an inch? glue them together?

btw you ever encorporate reverse grip BP? it really shot up my BP when i was chillin aroun 240 on the BP.

Thanks for the comment.

My bro just got some boards and nailed them together... really isn't very complex. When people say "boards" they mean you're using 2x4"'s (Which aren't really 2", but a little less.

Reverse grip BP is good but it feels weird on my elbows sometimes. I don't know... I did them a lot a while back though, they are fun.

[breathingmurder]

Went camping this past weekend, so I missed my deadlift/back/bi's workout. Made up for it by finding some heavy stones at the campground. Found a large flat one that weighed about 200 and did some lifts and carries with it. Found another stone that was almost a perfect cube, also probably about 200. Shouldered it, and tried to press it.
I was able to get it up and balance it on top of my head Kaz-style, but couldn't lock it out. Also did a lot of rock climbing on some cliffs which fried my bi's and forearms so... I made do.

Today is high(er) rep bench:

Bench:
225x6
260x6
290x6 (PR)

225x18

Incline Bench:
135x6
175x6
195x6
205x3

I hate incline.

Incline DB Flyes:
10'sx12
20'sx12
30'sx12
40'sx12
50'sx12

Flat DB Bench:

90'sx5 . I felt dead tired on this set so I stopped here. Good workout overall though.

[GoJu]

damn strong benching bm!

[breathingmurder]

damn strong benching bm!

Thanks. It was a weakpoint for a long time, but a back injury gave it time to catch up.
Now for the squat...

[breathingmurder]

Squat:
135x5
225x5
275x3

315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3

Was going to do front squats but was too tired.

Weighted Decline Situps:(Holding 45's over face)
45x6
90x6
135x6
135x6

EZ curls:
110x6
130x3
These felt stupid so I changed to DB's...

DB Hammer curls:
45'sx6
55'sx6
70'sx6
70'sx6
70'sx6
These were pretty strict.

[raffiki]

Nice lifting man.

Crohn's isn't cool. I've had chronic fatigue for years. Doctors never figured it out. I'm pretty sure it is adrenal fatigue, and I'm just working on it on my own. Have you heard of Jordan Rubin? He had Crohn's and developed a diet for it (among other problems). It has a lot of info good foods for digestion.

[breathingmurder]

Nice lifting man.

Crohn's isn't cool. I've had chronic fatigue for years. Doctors never figured it out. I'm pretty sure it is adrenal fatigue, and I'm just working on it on my own. Have you heard of Jordan Rubin? He had Crohn's and developed a diet for it (among other problems). It has a lot of info good foods for digestion.

Thanks!
Chronic fatigue isn't cool either.
Jordan Rubin? Yeah man, I've got his book. His before/after pics are pretty crazy. I follow a good bit of the advice in there. Definitely no pork or shellfish for me! I got another infusion of remicade recently so I've been doing a lot better.

[sirwazzles]

DB Hammer curls:
45'sx6
55'sx6
70'sx6
70'sx6
70'sx6
These were pretty strict.

Remind me to never armwrestle you.