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  1. #31
    grow stronger comrade rockhuddy's Avatar
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    Subscribed.

    Considered doing rack pulls instead of deadlifts? If growth is what you're after and not necessarily DL numbers, I think that's the way to go.
    "If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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  2. #32
    Registered User ossizen's Avatar
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    Wow, my triceps and shoulders are sore tonight, folks.

    Push Workout

    Time: 18:04 - 19:05
    BW: 171lbs

    Flat Bench Press
    85 x 10
    85 x 10
    85 x 10
    95 x 10
    95 x 4
    I tried a shoulder-width grip (narrower than I usually have it). I ended up with my elbows tucked in. I also placed my feet wide (almost at 90-degrees). It seems to work for me.

    Incline Press
    75 x 5
    75 x 5
    75 x 8
    75 x 6
    75 x 8

    DB Shoulder Press
    20 x 10
    20 x 5
    20 x 8
    20 x 8
    20 x 4

    Lying Tricep Extensions - with preset EZ curling bars
    40 x 10
    40 x 10
    40 x 10
    40 x 5
    40 x 6
    These slammed my tris hard...

    DB Lateral raises
    15 x 10
    15 x 10
    15 x 10
    15 x 5
    15 x 5
    15 x 5
    15 x 5
    Yow... these left my side delts sore...
    Last edited by ossizen; 10-31-2006 at 04:48 AM.
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  3. #33
    Registered User StartStrength's Avatar
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    Nice workout!! I'm still having a hard time getting over the volume

    You got that all done in one hour!! Wow!!!
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  4. #34
    Sleepy moderator scott_donald's Avatar
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    looking good i am loving the volume...
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  5. #35
    Registered User ossizen's Avatar
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    Originally Posted by scott_donald
    looking good i am loving the volume...
    Thank you, Scott. It left me with a good pump and I was sore last night. The DOMS's let up a bit. just tight. But tonight's legs. Fun!

    I'll be doing the high volume every other rotation. This way, I'll not burn out on the heavy weights.

    LOL, I didnt know I was doing CGBPs last night. No wonder my tris got fried last night

    Originally Posted by StartStrength
    Nice workout!! I'm still having a hard time getting over the volume

    You got that all done in one hour!! Wow!!!
    Yeah, it seemed long until I looked at the clock.
    Last edited by ossizen; 10-31-2006 at 05:13 AM.
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  6. #36
    Registered User ossizen's Avatar
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    Wow, my legs and lower back feel great tonight, folks.

    Time: 17:50 - 19:20
    BW: ~172.5 lbs

    Straight-Leg Deadlifts
    115 x 10
    135 x 10
    135 x 10
    135 x 10
    165 x 10
    My first 2 sets felt like a RDL. I had more bend in my legs than I ought.

    BB Back Squats
    95 x 10
    95 x 10
    95 x 10
    95 x 8
    95 x 5

    BB Good Mornings
    45 x 10
    65 x 10
    95 x 10
    95 x 10
    115 x 6
    These felt good. My hamstrings were slammed hard and so was my lower back.

    BB Standing Calf Raises
    135 x 10
    185 x 10
    205 x 10
    225 x 10
    225 x 11
    Damn! That was heavy, but it felt nice. My calves tightened up with my last set.

    Hanging Leg Raises
    BW x 10
    BW+10 x 10
    BW+25 x 10
    BW+70 x 10
    BW+70 X 10
    Yeah, I used the gym's dip belt. It made this more challenging. Now I know how it feels to be carrying around ~242.5lbs. Heh, I waddled back to the plate racks. I walked with a wide stance for a few minutes after I took off the belt.
    Last edited by ossizen; 10-31-2006 at 07:26 PM.
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  7. #37
    spell of iron de_barathrum's Avatar
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    good workout ossy, are you using a platform to do calf raises off of, or are you doing them on the ground?
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  8. #38
    Registered User ossizen's Avatar
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    Originally Posted by de_barathrum
    good workout ossy, are you using a platform to do calf raises off of, or are you doing them on the ground?
    on the ground in a power rack. I set the pins at shoulder height.
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  9. #39
    ACCWO Founder PanzeR-'s Avatar
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    I'm going to give those BB calf raises a try next leg workout
    BTW, nice volume there, subscribed.
    Best total: 1540 (540-375-625) raw with wraps.
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  10. #40
    spell of iron de_barathrum's Avatar
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    Originally Posted by ossizen
    on the ground in a power rack. I set the pins at shoulder height.
    see if you can do them off of a platform. balancing is kind of a bitch, but you get a better stretch that way.
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  11. #41
    Registered User ossizen's Avatar
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    Originally Posted by PanzeR-
    I'm going to give those BB calf raises a try next leg workout
    BTW, nice volume there, subscribed.
    Thanks, Panzer.

    Yeah, I fell in love with those bb calf raises. Wow, they were intense. I could bump up the weight on those.

    LOL... just for giggles, I tried calculating my 1rm on those... damn... the bb.com calculator only lets me put in 10 reps.

    I hit close to failure on my 11th rep on that last set. Well, for 10 reps, it's at least 300lbs. not that I'm worried about failing on those.
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  12. #42
    Registered User ossizen's Avatar
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    Originally Posted by de_barathrum
    see if you can do them off of a platform. balancing is kind of a bitch, but you get a better stretch that way.
    I'll try that next time. I had a hard enough time balancing the bar on my shoulders as it was (I was standing narrow too).
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  13. #43
    Hardcore. MsDominatus's Avatar
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    any reason you're doing deadlifting on leg day?

    I'm curious how it works for you. I was trained under the school of thought that I would benefit more if I did deadlifting on pull day since i'm essentially PULLING..and working my back.

    I just don't think I could do 8 sets of good squatting and then deadlift more than I weigh. I'm not knocking it, I know many that do deads with legs.. i'm just wondering how it works in this particular arrangement...
    Height - almost 5'10"
    Current weight - 152 - WTF?

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  14. #44
    Registered User ossizen's Avatar
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    Originally Posted by MsDominatus
    any reason you're doing deadlifting on leg day?

    I'm curious how it works for you. I was trained under the school of thought that I would benefit more if I did deadlifting on pull day since i'm essentially PULLING..and working my back.

    I just don't think I could do 8 sets of good squatting and then deadlift more than I weigh. I'm not knocking it, I know many that do deads with legs.. i'm just wondering how it works in this particular arrangement...
    oh, those are just straight-leg deadlifts on my leg days (they do work the hamstrings).

    I do conventional deadlifts on my pull days.
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  15. #45
    Hardcore. MsDominatus's Avatar
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    Originally Posted by ossizen
    oh, those are just straight-leg deadlifts on my leg days (they do work the hamstrings).

    I do conventional deadlifts on my pull days.

    okay see I didn't knw if maybe what I did benefited me more as a chick.. or what.

    I also didn't bother to read anything more in this journal but the original post with the work out because you said you just started something similar to what I want to do :P

    Cool. Good luck!
    Height - almost 5'10"
    Current weight - 152 - WTF?

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  16. #46
    Registered User ossizen's Avatar
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    Originally Posted by MsDominatus
    okay see I didn't knw if maybe what I did benefited me more as a chick.. or what.

    I also didn't bother to read anything more in this journal but the original post with the work out because you said you just started something similar to what I want to do :P

    Cool. Good luck!
    Thanks, MsD.
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  17. #47
    Registered User ossizen's Avatar
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    Whee! My legs are still feeling like lead tonight, and my back and arms have that dull feeling in them.
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  18. #48
    Internet Badass LSU1's Avatar
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    Originally Posted by ossizen
    I'll try that next time. I had a hard enough time balancing the bar on my shoulders as it was (I was standing narrow too).

    one of the few uses of the smith machine is actually for calf raises imo. if yall have a smith machine try using that for calf raises. using a platform should be easier and you could get a great stretch that way.
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  19. #49
    Registered User ossizen's Avatar
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    Ah, ok. That's two votes for the platform. I'll give that a whirl on Tuesday.

    We got two smith machines. I'll try the platform first.
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  20. #50
    Registered User blaksplash's Avatar
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    Nice leg workout. How'r the legs feeling?
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  21. #51
    Registered User ossizen's Avatar
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    Originally Posted by blaksplash
    Nice leg workout. How'r the legs feeling?
    they feel better today. Yesterday, they felt like chunks of lead.
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  22. #52
    ACCWO Founder PanzeR-'s Avatar
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    We gave a try to BB calf raises tonight but we had a lot of troubles not falling around eh :/ We tried with a lot lower weight and it was fine but i'm not into 50 reps calf raises
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  23. #53
    Registered User ossizen's Avatar
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    I use a power rack with the hooks set at shoulder height and I lift with my calves off those hooks. If I fail, i don't fall around.
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  24. #54
    ACCWO Founder PanzeR-'s Avatar
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    This might be a better idea
    None fell, but sure as hell got close to lol.
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  25. #55
    Registered User ossizen's Avatar
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    Kick-ass workout!
    -
    Time: 17:45 - 19:00
    BW: ~173.5lbs
    -
    Pullups
    BW x 10 (Hammer-grip)
    BW + 20 x 5 (Hammer grip)
    BW + 20 x 2 (Hammer grip)
    BW + 20 x 2 (Hammer grip)
    BW + 20 x 1 (wide grip)

    Conventional Deadlifts
    135 x 5
    185 x 5
    185 x 5
    205 x 5
    225 x 5 http://www.youtube.com/watch?v=cOwIhDNReVo
    225 x 1 More in the tank!

    T-Bar Rows w/o Chest Support
    45 x 5
    70 x 5
    90 x 5
    90 x 5
    100 x 5

    Seated Preacher Curls w/ EZ Curling Bar
    50 x 5
    60 x 5
    60 x 5
    70 x 5
    80 x 1
    That 80lb bar was very tough for me.

    Decline Situps
    BW x 5
    BW + 25 x 5 (plate)
    BW + 45 x 5 (DB)
    BW + 45 x 5 (DB)
    BW + 45 x 5 (DB)
    The DB made it more difficult than the plate. I'm suspecting because the weight is more centralized instead of spread over my chest.

    I just noticed I forgot to do my DB Rows tonight, but that's not going to kill me.
    Last edited by ossizen; 11-03-2006 at 07:40 PM.
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  26. #56
    ACCWO Founder PanzeR-'s Avatar
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    update your sig sir!
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  27. #57
    Registered User ossizen's Avatar
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    Originally Posted by PanzeR-
    update your sig sir!
    In what way? My 1RM on deads is 255, not 225 I did 225 for reps tonight as that video shows.
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  28. #58
    spell of iron de_barathrum's Avatar
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    make sure you concentrate on keeping your hips down and your back strait. your hips shoot up a bit at the beginning of each rep and on some of the reps it looks like your back is rounded a bit.
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  29. #59
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    awesome stuff... glad to see that u are loving ur new routine...
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  30. #60
    ACCWO Founder PanzeR-'s Avatar
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    Ah, sorry! I read 225x1 lol
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