(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.
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10-01-2007, 08:00 PM #1
Breathingmurder's quest for raw strength (yes Crohn's)
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10-01-2007, 08:02 PM #2
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.Last edited by breathingmurder; 10-01-2007 at 08:11 PM.
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10-01-2007, 08:40 PM #3
Good work Brother.
--==Subscribes==--Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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10-01-2007, 08:42 PM #4
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10-01-2007, 08:46 PM #5
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10-01-2007, 09:39 PM #6
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10-01-2007, 09:42 PM #7
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10-02-2007, 04:32 PM #8
Squats
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.Last edited by breathingmurder; 10-02-2007 at 06:15 PM.
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10-02-2007, 05:00 PM #9
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 topBench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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10-02-2007, 07:50 PM #10
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10-02-2007, 08:05 PM #11
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10-02-2007, 09:13 PM #12
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.)
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10-03-2007, 06:55 PM #13
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10-03-2007, 06:58 PM #14
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10-03-2007, 08:41 PM #15
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10-03-2007, 09:08 PM #16
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10-03-2007, 10:18 PM #17
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10-04-2007, 01:02 PM #18
Thanks guys!
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.
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10-04-2007, 02:55 PM #19
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10-04-2007, 04:18 PM #20
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.
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10-04-2007, 04:22 PM #21
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.
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10-04-2007, 04:51 PM #22
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10-04-2007, 04:54 PM #23
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.
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10-08-2007, 04:52 PM #24
Monday
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.
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10-08-2007, 05:18 PM #25
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10-08-2007, 08:26 PM #26
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10-09-2007, 04:17 PM #27
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.
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10-09-2007, 06:06 PM #28
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."However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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10-09-2007, 06:37 PM #29
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10-09-2007, 07:13 PM #30
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