thefourman's Log: Faster & Stronger

[thefourman]

:v ........ cool, i like it.

Thanks man. I'm just doing what I like doing haha.

12-20-14

Strict Press
135x1
140x1 x10
135x1 x10

Pendlay Row
135x5
155x5
175x5 x5


12-22-14

Pause Bench
195x1
200x1 x5
205x1 x7
195x1 x5

dicked around with some squat stuff

[janson8000]

how much progress have you seen on your lift doing the chaos and pain style training. If you don't mind me asking, thinking about trying it out

[thefourman]

Yo! I figured I'd start logging here again, in the hopes that it'll motivate me to more impressive workouts. I have gained some strength and nearly 10 lbs since I last posted

July 20, 2015

Squat
185x8
195x6
225x3 x2
Didn't feel too hot today as I came in the gym a little smoked out. I did squat 225x10, high bar and in flat shoes, a few days ago, so my squat isn't too bad for the amount of difficulty I have performing the lift.

DOH Shrugs
135x50
155x40
155x30
As my gym doesn't carry chalk, my shrug weights are limited and I don't really do them anymore. However, these high-rep shrugs do have the utilities of grip work and working out soreness from other trap exercises I do.

HS Squat Machine
90x10
180x10
230x10 x2

Cut it there as I felt like ****. Should do a bit of squatting and a lot of pressing tomorrow.

[BJP2k14]

In for some progress, gotta keep up with your logs bro.

[thefourman]

In for some progress, gotta keep up with your logs bro.

Thanks man I appreciate it!

July 21, 2015
Ate quite a lot of food yesterday. Gym weight 158.

Bench
205x3
225x1
235x1
245x1
225x2
185x6 x5
185x9
I haven't benched in over a week and felt hella misgrooved, but the strength was there. Last flat bench sesh 245 stalled halfway, but I blew it up today.

Weighted Dips (my friend had his dip belt with him, so I gave it a whirl)
+90x3.5

Lateral Raise Machine
50x20
65x20
80x15

Squat
185x6 x2
225x2
235x5 x3
135x10 paused
Just putting in some work at a little below my 5RM.

[thefourman]

July 22, 2015

Bent Over Rows
135x10
165x6
185x6 x 2
205x8 straps on
225x6
225x7 x 4
185x15

HS Unilateral Low Row
45x10
70x10
95x10 , 70x12 , 45x12 dropset

Face Pulls
3 sets of 15

DOH Shrugs
155x35
155x27
155x24

Pause Squat
135x5
185x10 nice and easy, just greasing the groove

[thefourman]

July 23, 2015

Strict Press
135x3
145x2
155x1 x10
135x4
Volume PR, I've only ever hit 155 for one single per workout before.

Squat
225x2
245x1
275x1 x7
Good stuff. Felt comfortable.

DB Laterals
30x15 x4

Killed it.

[thefourman]

July 24, 2015

My erectors were still fatigued from rowing the other day, so I started with pullups today.

Neutral Grip Pullups
45x5
45x5
45x4
45x4
45x3 x3

Facepulls
4 sets of 20

HS Unilateral High Row
90x10 x4

HS Squat Machine
180x10
230x10 x3

[thefourman]

July 25, 2015
Lats and abs a little sore from yesterday.

BTN Push Press
135x5
155x3
175x3
185x3
195x1 x9 volume PR
185x1 x5 after failing my 10th single
155x10
Killed it.

Facepulls
5 sets of 20

Squat
up to 225x3, felt like utter ****

[thefourman]

July 26, 2015
Had to hurry in and out today.

Bent Over Rows
135x12
185x6
straps on
205x8 x4

Pause Squat
135x10
185x3
205x7

[thefourman]

July 27, 2015 - Bench

Bench Press
205x2
225x2 x5
225x1 x5 paused
Making visible progress from one workout to the next, I'm digging it.

Facepulls
2 sets of 20

Standing BTN Press
95x5
105x5
115x4
115x3 x3

Barbell Curls
85x7
85x6
85x6 , 65x7 , 45x10 dropset

I like to rub it in my gym bros' faces that I'm stronger than them on curls despite only doing compound pulling exercises, but I should swallow my pride and hit the curls more.

Dedicated squat day coming tomorrow.

[thefourman]

July 28, 2015 - Squat

Squat
225x3
245x3
265x5 PR
225x5 or 6 paused

Unilateral High Row
70x10
90x10
100x10
110x8
100x8
90x8 x3

DOH Shrugs
155x50
155x50
155x40

Circuit (Leg Ext/Leg Curl/Calf Raise)
3 sets of 10-20 reps

PR's left and right! Great lifting today. I do, however, feel like I've been hit by a train.

[thefourman]

July 29, 2015 - Press

Didn't feel too hot today. Shoulders were still a tad fatigued from my last bench sesh.

Strict Press
135x1
145x1
155x1
135x3 x5
Nothing close to PRs here, just put in the work that I could.

Incline
135x5
155x5
165x4 x5

Hanging Leg Raise
3x6

Weighted Planks
45 x 1 minute x 2 sets

DB Lateral Raise / DB Front Raise
20's x 10 and 10 (3 supersets)

I plan on a 275x5 squat tomorrow, so the ab work was probably a bad idea. Oh well.

[thefourman]

155 gym weight, down a little after a rough night. And...

July 30, 2015 - Squat

Squat
225x3
255x1
275x6 PR
225x5 paused
I believe my previous PR was 275 for 4 reps, low bar. I went through my old training notebook and saw that two years ago I squatted 235 for 8 sets of 3 with 90-second rest periods... so yeah, I got my ass into fukin gear today.

Bent Rows
135x15 x3

Leg Curls - 5 sets of 10-20
Calf Raise - 3 sets of 10
Leg Ext - 3 sets of 10
Weighted Planks - 2 sets of 1 minute with 45 lbs.

The lack of intensity after I squat is a little sad, but I'm really going for broke on these heavy rep outs haha. Aiming to bench 225 for 10 doubles tomorrow and rep out 285 squats the next day.

[doubleapril]

cool!!!

[thefourman]

July 31, 2015 - Press

Bench
225x2 x10
Huge volume PR. Some of these were ugly, I'll hit some paused singles next workout.

Face Pulls
10 sets of 15

HS Shoulder Press
45x10
70x10
90x6 x3
90x6 , 45x15 dropset

DB Curls
40x6 x6

[thefourman]

August 1, 2015 - Squat

Just stupid tired today. No preworkout to wake me up either, my new tub is still in the mail.

Squat
265x1
185x5
135x15
Cut it at 265, squatting was very uncomfortable today. I'll see how it goes in 2 days.

Bent Rows
135x15
185x8
185x10 x6

DOH Shrugs
165x50
165x40
165x36

Hip adduction/Hip abduction/Calf raise Circuit
3 sets of 10-20

[thefourman]

August 2, 2015 - Press

Strict Press
135x3
145x2
155x2 PR
155x1 x10

Incline
135x5
155x4
145x5 x4
I dropped the weight on these and started doing them really strict, with no leg drive. I can't use as much weight but the shoulder pain is gone and I feel my upper chest working harder.

Facepulls
5 sets of 15

[thefourman]

August 3, 2015 - Squat

Squat
285x4 PR
225x8 x3
Rep out with 285 was pretty ugly. Bet I had 5 if my form was better. 3 sets of 8 afterwards had me gassed.

HS High Row
90x15
90x10 x4

Ham Curls
5 sets of 10-20

Leg Extensions
5 sets of 10

[thefourman]

August 4, 2015 - Press

Paused Bench
225x1 x3
235x1 x4
225x2
Pretty pleased. Nothing too hard.

BTN Press
115x5 x2
115x4 x3

DB Cheat Laterals
30x20
35x20
40x20

Machine Laterals - 3 sets of 10
Hanging Leg Raise - 3 sets of 10
Tricep Extensions - 2 sets of 10
Plank - 1 minute w/ 45 lbs.

I've been training "like a bodybuilder" lately, so many reps and exercises... I need to get back to my roots.

[thefourman]

August 5, 2015 - Squat?

I planned on today being a badass training session, but I was still tight and sore from 2 days ago. Everything felt like chit. I'm going to start working mobility asap haha.

Squat
up to 245x3

RDL
225x8
245x10

Will come back tomorrow and hit it properly.

[thefourman]

August 6, 2015 - Squat

Squat
275x2
295x2
225x6 paused
I knew the top set was going to be ugly by the warmups. I think I'll keep chugging until I hit 315, and then start training squat with more volume.

Bent Rows
225x5 x5
185x10 x2
185x15

Ham Curls
5 sets of 10-20

Calf Raise
5 sets of 10

[thefourman]

August 7, 2015 - Press

Strict Press
135x3
145x2
155x1 x3
135x3 x5
145x2
135x3
Didn't feel too hot, so I dropped the weight and went for more reps.

Incline Press
155x3
155x7 PR
135x9

Lateral Raise to Front Raise
15's for 50 and 30 reps

Barbell Curls
85x8 PR
65x11

This shoulder finisher I came up with is KILLER. Never had a delt pump like that in my life.

[thefourman]

August 8, 2015 - Squat

Squat
225x3 x8

Barbell Rows
225x8
225x7
185x17
185x15

DOH Shrugs
175x30
175x30
175x22

Face Pulls
5 sets of 15

Ham Curls
5 sets of 10-20

Calf Raise
5 sets of 10

[thefourman]

August 9, 2015 - Press
I pretty much threw 135 through the roof on my second warmup set for bench, so I hopped on the scale to find myself at 159 lbs BW at that point I knew it would be a good training session.

Bench
225x2 x5
225x3 x3
I think I could hit 225x5 at this point. Two plate rep out in a few days?

BTN Push Press
175x4
155x9
These are definitely harder to do after bench, especially with the pec tightness that comes with it.

Barbell Curls
85x10
75x12
Little stuff, but that's a two-rep PR within 48 hrs and stricter form...

DB Laterals to Front Raises
20x35 and x20

Money

[thefourman]

August 10, 2015 - Dead

Deadlift
315x3 x6

Pause Squat
205x9 or 10
155x10
My work capacity/cardio is definitely a limiting factor on these.

HS High Row
90x10
100x12
110x8
90x13 , 45x20 dropset

Leg Curl
4 sets of 10-20

I was fukin wiped afterward.

[thefourman]

Just realized I've lifted every single day since I started logging here again - today is the 23rd day in a row. Lifts are steadily improving, and my gym weight is still up at 159.

August 11, 2015 - Press

Strict Press
155x2
145x4 PR
155x1 x5
Failed the triple with 155 but the first 2 reps were sloppy... next time.

Incline Press
175x5
165x6 x2

Barbell Curl
95x6
85x7

Calf Raise
5 sets of 10

Hanging Leg Raise
4 sets of 8-10

Lateral Raise to Front Raise
25's x25 and x15

I've taken to doing my lower body accessories (abs and calves) on my upper days, as I usually skip those due to fatigue on my squat days.

[thefourman]

So, I took a day off and came back at a solid 162... feeling great.

August 13, 2015 - Squat

Squat
225x6 x5
Decided to pack 10x3 volume into half the sets. Everything was fast and easy, no real grinders.

HS High Row
90x10
115x8 x6
Great pump, solid volume.

DOH Shrug
175x40 x3
Grip gainz

Hamstring Curls
5 sets of 10-20

Calf Raise
5 sets of 10

[thefourman]

August 14, 2015 - Press BW 161

Bench
225x6 touch and go PR
235x1
245x1 x3
235x1 x3
I was hoping for 5 reps and surprised myself with 6... 275 is going down within a week or two.

DB Shoulder Press
30x15
40x10
50x8 x2
50x9
I never do these because I fuking hate dumbbells haha

Barbell Curls
95x8
65x18

Laterals
20's x35
Front Raise
20's x25

Calf Raise
5 sets of 10

[thefourman]

August 15, 2015 - Squat
BW 159

Squat
275x1
295x1
305x1 PR
275x2 x2
First 300-lb squat. Kind of sad it took me 3 years of lifting to hit a 300-lb squat, but progress is killer right now.

Bent Rows
185x8
Cut it there, my posterior chain was too fried.

HS High Row
2 plates x 10
2.5 plates x 10
2.5 plates x 8 x 3

DOH Shrugs
185x47
185x40
185x30

Leg Curls - 3 sets of 10
Calf Raise - 3 sets of 10