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  1. #1381
    Registered User apujols24's Avatar
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    Originally Posted by Teenwolf2 View Post
    That chest took a beating man

    This tempo **** is pretty tough man.. Highly suggest you give it a shot
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  2. #1382
    Registered User apujols24's Avatar
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    Thursday

    Fuarrrrk finally making progress.. And my back was at about 90 percent today!! Can definitely feel my leg strength coming back.. Need to work on upper back and fore arm flexibility. Towards my last rep on fronts the bar started slipping.

    5 mins of jogging and 5 cycles of HIIT to warm up

    Front Squats - (50X1)
    65 x 8 x 2
    95 x 5
    115 x 4
    135 x 3
    150 x 1
    160 x 5
    160 x 5
    160 x 5
    160 x 5
    160 x 5

    BB Lunges - from clean - (30X1)
    45 x 8
    65 x 8
    95 x 6
    115 x 8
    115 x 6
    115 x 6
    125 x 5

    Goodmornings
    65 x 8
    75 x 5
    65 x 8 x 2

    Back squats 135 100 reps, 24:17

    Deadhang Pullups
    BW x 3 - 8 sets - 10 second negatives
    Last edited by apujols24; 10-02-2014 at 05:37 PM.
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  3. #1383
    Madcows Teenwolf2's Avatar
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    Nice fronts, I think I'm too bad at lifting weights normally to start getting tricky with tempos lol
    I'm aware I'm a wolf

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  4. #1384
    Registered User apujols24's Avatar
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    Arrow

    Originally Posted by Teenwolf2 View Post
    Nice fronts, I think I'm too bad at lifting weights normally to start getting tricky with tempos lol

    Lol yeah right dude don't say that.. It's worth giving a shot. All of my numbers are waaaaaaaay down, and I'm hoping the tempos get me back to normal. It's easier to keep your form strict and your muscles feel it much more. I mean just a few months ago I was at 315 bench and back squat, 375 x 5 DL, 175 press, 265 front squat. No one feels worse then me right now, but I promise ya I'm gonna get back to those lifts and beyond them. Just need to take care of my back
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  5. #1385
    Registered User apujols24's Avatar
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    Saturday

    Was busy as fuark today so I didn't get to the gym until around 9 PM. I was the only single person there.. Lol.

    Bench Press (120 sec rest)
    45 x 10 x 2
    95 x 8 x 2
    135 x 6
    165 x 5
    185 x 4
    205 x 3
    225 x 3
    240 x 3
    180 x 9 --- failed 10th, 6th and 9th rep were 10 sec negatives

    Deadhang Pullups (30X1)(120 sec rest)
    BW x 5
    +15 x 5
    +25 x 5
    +35 x 3
    +40 x 3
    +45 x 3

    Alternating DB Incline Press (20x2) (60 sec rest)
    40's x 10
    45's x 8
    55's x 6
    65's x 4
    75's x 2

    DB Rows (20X1) (60 sec rest)
    40's x 10
    45's x 8
    55's x 6
    65's x 4
    80's x 2

    Racks Rows - 100 reps in 17:25 - each time I broke I performed a 45 sec plank and 15 fast push ups.

    fuark those alternating DB press were killers
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  6. #1386
    Registered User apujols24's Avatar
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    Saturday - 60%

    Warm up on treadmill and rotator cuff work with the band's to begin

    Bench
    45 x 15
    95 x 10
    95 x 10
    115 x 10
    150 x 10 x 3


    Back Squat
    65 x 10
    95 x 10
    135 x 6
    155 x 10 x 3

    Rows
    55 x 10
    75 x 10
    95 x 10 x 3

    Planks - 60 seconds - 3 sets
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  7. #1387
    Registered User apujols24's Avatar
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    Sunday

    Did muscle clean and press today.. sheet those were harder than expected. Very similiar to a normal clean and press, except no leg drive on the clean.. all upper body.

    Chin ups - Deadhang - chest to bar
    BW x 8 x 4

    Muscle Clean and Press
    35 x 12
    55 x 10
    75 x 8
    95 x 8
    85 x 8
    85 x 9

    RDL's
    20's x 10
    30's x 10 x 3

    Some abs and rotator cuff work with bands to finish
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  8. #1388
    Registered User apujols24's Avatar
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    Tuesday

    Full body stretching

    15 minutes on treadmill at 7.5 mph

    90 second plank - 3 sets

    20 hanging leg raises - 3 sets

    20 reps on ab coaster - 2 sets

    10 ab rollout - 3 sets

    10 reps of rotator cuff work with bands - 8 sets
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  9. #1389
    Registered User apujols24's Avatar
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    Tuesday

    Pull ups
    BW x 8 x 3

    Chin Ups
    BW x 6 x 3

    DB Rows
    30's x 8
    40's x 8
    55's x 8 x 3

    Incline DB Press
    40's x 8
    50's x 8
    65's x 8 x 3

    Rotator cuff work, curls and cardio to finish
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  10. #1390
    Registered User apujols24's Avatar
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    On Sunday I ran on the treadmill for 30 minutes. Around 3 miles total.

    Tuesday

    Not a bad session at all today. Squat form looked perfect.. heels on ground, torso up etc. Barely any back pain.. a tiny bit at the end. Plus.. I'd say 90 percent of my squats hit full ROM.

    Back Squat
    65 x 12 ahhhh
    95 x 8
    135 x 6 x 2
    155 x 8 x 3

    RDL
    20's x 10 x 2
    30's x 10 x 2

    Kept loosing my fukin balance

    Pull ups - 5 x 5 - 5 second negatives

    5 cycles of HIIT then I was shot. This shows me I gotta get back on the cardio grind!


    60 minutes and out. Lots of **** to do today
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  11. #1391
    Madcows Teenwolf2's Avatar
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    Dude what's up with your back?
    I'm aware I'm a wolf

    Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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  12. #1392
    Registered User apujols24's Avatar
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    Will get to ya in a lil bit bro ^^^

    Friday

    90 sec or less rest time today

    Bench
    95 x 10
    95 x 8
    135 x 8
    160 x 8
    185 x 8
    185 x 6
    165 x 6 - 5 sec negatives

    DB Rows
    20 x 10
    30 x 8
    40 x 8
    60 x 8 x 3

    Rack pulls - bw x 15 - 3 sets
    Dips - bw x 15 3 sets

    Gassed from work coming in. Lookin forward to tomorrow's workout
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  13. #1393
    Madcows Teenwolf2's Avatar
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    Bench is strong considering long negatives.
    I'm aware I'm a wolf

    Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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  14. #1394
    Registered User apujols24's Avatar
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    ^^ bro.. I'm almost positive that my back pain is due to a tightness in my hip area. I've been training how long and made the mistake of lacking to stretch my hips, glutes and Hammies strictly. I've been stretching every day and doing piriformis release and I've noticed that the pain is slowly moving up weight. Obviously workin and school full time hasn't helped my numbers either. Now I know what it feels like to be you and be exhausTed all the time haha.

    Tuesday

    Had to lift at my house today so everything was pretty limited, so in that case I made sure every rep was strict as fuk

    DB curls
    15's x 12 x 2
    20's x 10 x 2
    25's x 10
    30's x 8 x 2
    35's x 6 x 2

    hammer DB curls
    20's x 15 x 3

    seated DB curls
    20's x 8 x 3

    Skullcrushers
    60 x 12 x 4

    Close grip triangle push ups - 4 sets of 15 reps

    Some planks and rotator cuff work to finish
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

    Pittsburgh Brah

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  15. #1395
    Registered User apujols24's Avatar
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    Sunday

    20 minutes on the elliptical to warm up plus about an hour of stretching and foam rolling

    Back Squats
    65 x 10 x 2
    95 x 10
    135 x 8
    155 x 5 x 2
    175 x 10

    Press - Starting from clean
    55 x 12 x 2
    85 x 8
    95 x 8
    105 x 10
    85 x 10

    Cleans
    85 x 5 - Dropping to ground each rep
    85 x 5 x 2 - From hip
    95 x 5 - From hip
    105 x 5 x 2 - From hip

    Dead hang Pull ups
    Bw x 7
    Bw x 7
    Bw x 9

    Ab rollouts - 3 sets of 10
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  16. #1396
    Registered User apujols24's Avatar
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    Tuesday


    Bench Press
    95 x 10
    95 x 10
    135 x 8
    135 x 8
    155 x 8
    155 x 8
    175 x 10

    Incline Bench
    95 x 10
    135 x 10
    155 x 10
    155 x 10

    Dips
    Bw x 10
    +25 x 10
    +25 x 10
    +25 x 10
    +25 x 10
    +25 x 10




    Thursday

    First time deadlifting in a loooong time, was curious to see how my lower back would feel. All in all there was barely any pain, but of course the weight was light as fuk. Sets of 10 all around for a few more weeks... Lots of time spent today on fixing up my deadlifting form. Trying to avoid any back pain and prevent any future back pain.

    Deadlifts
    45 x 15
    95 x 10
    95 x 10
    95 x 10
    95 x 10
    135 x 10
    135 x 10
    135 x 10
    135 x 10
    135 x 10

    Chest on bench BB rows - Pause at top - Slight incline for full ROM
    75 x 10
    75 x 10
    95 x 10
    95 x 10
    115 x 10
    115 x 10

    Pull ups - Dead hang & pretty strict - 3 minute rest (went to failure on each set)
    BW x 14
    BW x 8
    BW x 8
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  17. #1397
    Registered User apujols24's Avatar
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    Friday

    Quick workout at the house today. 30-40 minutes

    DB Curls
    10 x 15
    15 x 12
    20 x 10 x 2
    30 x 8 x 2
    35 x 8 x 2

    DB Hammer Curls
    25 x 10 x 5

    Seated incline DB Curls
    20 x 10 x 2
    30 x 5 x 2
    30 x 4 - failure
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  18. #1398
    Registered User apujols24's Avatar
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    Saturday

    3 miles to start.... just a biiiiiit of an over kill. Bw is dancing around 163

    Back Squats
    65 x 10 x 2
    95 x 8 x 2
    135 x 6
    160 x 5
    180 x 10

    Press - from clean
    55 x 15
    75 x 10
    85 x 8
    95 x 5 x 2
    110 x 10


    Tuesday

    About 75 minutes total today. Curls were supersetted with presses and abs were supersetted with dips.

    Bench Press
    45 x 15
    95 x 10 x 2
    135 x 8 x 2
    160 x 6
    180 x 10

    Barbell Curls - slow negatives
    45 x 10 x 3
    55 x 10 x 3

    Pull ups
    Bw x 5 x 3
    +25 x 5 x 4

    Dips
    Bw x 12
    +25 x 10
    +45 x 10 x 4

    Ab Coaster - pause at top
    Bw x 15 x 3
    +10 x 15 x 3

    Lots of stretching and foam rolling.. school tomorrow. Will hit squats/deads on Thursday.
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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    Thursday

    Back Squats
    65 x 10
    65 x 10
    95 x 8 x 2
    135 x 6 x 2
    160 x 5 x 2
    185 x 10

    Cleans - resetting from ground
    55 x 10
    85 x 5 x 3
    95 x 5 x 3

    Pull ups - 5 second negatives
    BW x 5 x 5
    +15 x 5 x 4



    Friday

    HSPU
    BW x 10 x 2
    Bw x 8,7,6 --- hands brought in a few inches. Failure

    Ab Rollouts
    Bw x 10 x 4

    Push ups
    Bw x 40 x 2

    Few other core exercises including L sit ups and a few 90 second sets of planks
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  20. #1400
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    Sunday

    Bit of a hung over workout today...

    Press - starting from clean
    Bar x 15 - 3 sets
    55 x 10 x 2
    75 x 8
    95 x 8
    105 x 5
    115 x 10
    95 x 6 x 2 - 4 second negatives, 1 sec pause at top
    85 x 11 - failure

    Pull ups
    Bw x 13

    Chin ups
    Bw x 6 x 4
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  21. #1401
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    Tuesday

    Cardio and 3 sets of 12 on T bar rows to warm up

    Deadlifts - Basically PAIN FREE
    95 x 10
    95 x 8
    135 x 8
    135 x 8
    165 x 6
    165 x 5
    195 x 10

    Bench Press
    45 x 12
    95 x 10
    95 x 8
    135 x 8
    135 x 8
    165 x 5
    165 x 5
    190 x 10

    Dips
    Bw x 12
    +25 x 10
    +45 x 8
    +45 x 8
    +55 x 8
    +70 x 12

    Planks - FULL CONTRACTION
    Bw - 15 secs - 3 sets - 2 minute rest
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

    Pittsburgh Brah

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  22. #1402
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    Wednesday

    Hang Cleans
    Bar x 12
    Bar x 12
    Bar x 12
    65 x 8
    65 x 8
    95 x 5
    105 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    105 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5

    Pull ups
    Bw x 8
    Bw x 8
    Bw x 8
    Bw x 8 --- Failure
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  23. #1403
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    Friday

    Back Squats
    65 x 10 x 3
    95 x 8 x 2
    135 x 8
    165 x 5 x 3
    190 x 10

    RGBP + Barbell Curls
    95 x 10 x 2 + 45 x 10 x 2
    115 x 10 x 4 + 65 x 10 x 4


    30 minutes of cardio

    Sunday

    Press - Starting from clean[/b]
    Bar x 15
    55 x 10
    55 x 8
    75 x 6
    90 x 6
    105 x 6
    120 x 9 --- fuuuk just missed the 10th

    Bench Press
    45 x 15
    95 x 10
    95 x 8
    135 x 8
    165 x 6
    180 x 6
    195 x 10

    Pull ups
    Bw x 6 x 2
    +25 x 6 x 5

    Really focused on keeping my body tight today and getting full ROM on everything.
    Last edited by apujols24; 02-08-2015 at 06:17 PM.
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  24. #1404
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    Tuesday

    Back Squat
    65 x 10 x 3
    95 x 8
    135 x 8
    165 x 5
    185 x 5
    200 x 10

    Deadlifts
    95 x 10 x 2
    135 x 10
    165 x 8
    195 x 8
    215 x 10

    Pull ups + dips
    Bw x 6 + bw x 15 - 6 sets



    Thursday

    Bench Press
    45 x 15
    95 x 10 x 2
    135 x 8
    165 x 6
    185 x 5
    195 x 5
    200 x 10

    CGBP
    135 x 8 - 3 sec pause on chest
    135 x 7 x 4 - 3 sec pause on chest

    Pull ups
    Bw x 10
    Bw x 10
    Bw x 9
    Bw x 8

    Friday - 30 minutes of cardio
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

    Pittsburgh Brah

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  25. #1405
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    Tuesday


    Back Squats - 30X0
    65 x 10 x 2
    95 x 8 x 2
    135 x 8
    155 x 6
    175 x 10
    175 x 10 - normal

    Press - from clean - 30X0
    55 x 10 x 2
    75 x 10
    85 x 10
    100 x 10
    100 x 10 - normal

    BB Lunges
    65 x 10
    75 x 10
    85 x 10
    95 x 10 - felt pain in left quad/band so I stopped

    Pullups
    Bw x 8 x 3 - 20 sec rest between sets

    15 minutes on the elliptical, about 1 hour 20 minutes total.
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  26. #1406
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    Wednesday - 30 minutes of various core exercises.

    Thursday - Worked up to 170 x 10, 30X0 tempo bench press. Also did a bunch of tempo dips as well. Damn these were tough

    Friday

    Felt awesome finally getting some strict clean and front squat work in today.. Lifts weren't terrible for how long its been.

    Cleans + Front Squats
    55 x 10
    55 x 10
    75 x 3
    75 x 3
    75 x 3
    85 x 3
    85 x 3
    85 x 3
    95 x 3
    95 x 3
    95 x 3
    100 x 3
    100 x 3
    105 x 3
    105 x 3
    110 x 3
    115 x 3
    120 x 3
    125 x 3
    130 x 3
    130 x 3
    130 x 3

    After 115 I noticed my speed under the bar was getting slower, this could be because i was starting to get fatigued. No back pain at all which is a big plus.. Just going to keep easing into things. 169 BW

    Id say around 90% of my reps I reset from the ground, and a few reps I just cleaned straight from the hip/knee area. But they all went into front squats. Noticed my knees are a tad bit to wide when i jump into the front squat position, also need to make sure I sit back more. Need to regain the flexibility in my forearms/wrists/upper back.
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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  27. #1407
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    xSaturday

    First time pulling over 225 in atleast 6 months today. Was a little bit nervous but at the same time I know I need to get back to where I was last year (385 x 5). Focused on speed, and good form today.. Everything was going well until my last set where I felt a sharp pain in my longer back... again. I took a video and I think this may because I've been jerking the bar as soon as I'm pulling it off the ground. I also think this may be the SAME reason that my lower back got fuked in the first place about a year ago. Traps and quads were still feeling it from all of the cleans on Friday.

    Deadlifts
    95 x 8
    95 x 8
    135 x 5
    135 x 5
    135 x 5
    165 x 2
    185 x 2
    205 x 2
    225 x 2
    235 x 2
    245 x 2
    255 x 2
    265 x 2

    Sunday

    Took the day off because of my back, not as bad as yesterday but still feel pain and stiffness. Did lots of stretching and foam rolling today. Also spent about 20 minutes on the rowing machine and 15 minutes on the bike.
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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    Tuesday


    Back Squats - 30X0
    65 x 10
    65 x 10
    95 x 8
    95 x 8
    135 x 8
    165 x 6
    185 x 5
    205 x 8

    Pull ups
    Bw x 8
    +25 x 5
    +35 x 5
    +35 x 5
    +35 x 5


    Thursday

    Bench Press - 30X0
    45 x 12
    95 x 10
    95 x 8
    135 x 8
    135 x 8
    165 x 6
    185 x 5
    195 x 8

    Dips - STRICT 3011 AMRAP
    Bw x 10
    +25 x 8
    Bw x 13

    Close Grip Bench Press - Controlled, no set tempo
    45 x 10
    95 x 10
    115 x 10
    135 x 10
    150 x 10
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

    My lifts : http://www.youtube.com/user/apujols24?feature=mhee

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    Sunday

    Press - from clean - 30X0 Tempo
    35 x 12
    55 x 10
    75 x 8
    85 x 8
    95 x 8
    105 x 6
    110 x 8
    100 x 9

    Rollouts
    Bw x 10 x 4

    5 miles ran in 30:21
    Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench

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  30. #1410
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    Tight hips and glutes can def cause back pain. Hows it doing now?

    Try the couch stretch and pigeon pose. Hold for two mins at least
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