Moving stuff. AmIStrongYet?

[WolfRose7]

Strong Stuff

[Metalmank]

Strong Stuff

tryin ;D

[Metalmank]

Didn't hit Upper B yesterday because I ended up staying at Tutoring for like 5 hours with people from my chemistry class to get a lot of stuff done. After that I just went home instead, Plus my LB is extremely sore.

Woke up this morning with the intent to go to the gym, but again, LB is extremely stiff and sore and I rather not overdo that area. SO skipping upper B all together this week.

[Metalmank]

Lower A

Sqwaat - 3x6 @ 285LB - Wasn't bad, Form was a bit off on the 1st and 3rd set.

Weighted Back ext - 4x8 62.5lb

Leg press 4x10 @ 275LB

Leg curls 4x12 @ 135LB

Hip abduct 3x12 @ 70lb

Calves 3x12 @ 195LB

100 reps of abs

[Metalmank]

Upper A


Only had 30 minutes to lift today because I was going of chemistry stuff with my peers and lost track of time and campus gym was closing.

bench 2x6 @ 225LB - Easy
1x3 @ 225lb
1x3 @ 225lb

Now I know for a fact I could get 3x6 @ 225LB, BUT due to time restraints I literally only rested about a minute between sets. First two sets went up with a breeze, But fatigue hit me on the 3rd. If I had the 3-4 minute rest like normal it wouldn't of been a issue.

Will increase weight next week.

Skipped incline since I was already on a flat bench I did close grip bench press @ 135LB for 2x8

Yates row 3x8 @ 135LB

Several variations of supersetting bicep curls

Got 2 sets w/ 55LB DB of incline bench.

Left




NOW


TIME

TO

STUDY

FOR

chemistry exam tomorrow.

[wowter]

Nice benching man. Gl with your exam.

[Metalmank]

Nice benching man. Gl with your exam.

Thanks! still craming info for the exam

[Metalmank]

Lower B

Sumo deadz - 3x6 @ 355LB - Hard. All reps where completed, but goddamn it was hard lol. Last set was brutal, 6th rep was brutal, but form felt pretty solid for the most part.

Bulgarian split squats - 3x8 w/ 30LB DB - Hurt.

Leg ext 4x11 @150LB - Hurt.

Leg curls 4x11 @ 135LB - Hurt.

Calve raises 4x15 @ 155LB - Hurt.

100 reps of abs - Hurt more.

Today was full of pain (In a good way).

[Metalmank]

Upper B

Short sesh today, Was at tutoring again longer than I wanted to be.

OHP - 1x6 @ 135LB
1x4 @ 135LB
1x3 @ 135LB

Clearly need to do a reset. To heavy

Pull ups 2x8, 1x6

Pendlay rows 3x8 @ 135LB - Tried 145LB, but form was falling apart.

OHP 3x8 @ 95LB

finished there.

[Metalmank]

Lower A

Sqwaaat 3x5 @ 295LB - Was a bit rough today. Energy levels weren't that great. Didnt sleep good last night and the night before I got like 4 hours due to a friends wedding on sunday. Plus all the fun stress from finals coming up for summer quarter.. BUT needless to say did all sets and reps without failing. Form was a bit off on last set. Need to remember to NOT forget my PWO carbs lol.

Weighted back ext - 4x8 @ 65LB - LB always gets super triggered from this and super tight. Its annoying but at least I Know its working lol.

Leg press - 3x10 @ 285LB- Was going to go for 4 sets, But energy levels weren't good today so i said **** it.

Leg curls 4x10 @ 150LB - Hurt.

calve raises 3x12 @ 195LB - Slow / concentrated painful reps.

Hip abductors - 3x15 @ 90LB

60 Reps of abs






Also weighed in at 199.2LB this morning according to the scale, Eating 3k cals currently (Bumped up a extra 200 a few weeks back) Felt pretty lean this morning after a dump so I weighed myself. I think I'm progressing in weight. I'll check back again in a few weeks and adjust accordingly. IT does look like I've put on some size in certain areas,
and still have some leanness to my adominal area so thats a plus.. Still want bigger arms.

[Metalmank]

Upper A

Bench 3x5 @ 230LB - Was really trying to get form down today. Trying to get into the 'powerlifting' style bench. Have yet to find a solid position. Usually when I hit my working set my shoulder blades start to flatten out and I get into a semi flat bench (Like im used to benching). Have yet to figure out how to keep my shoulder blades fully pinched together. Warm up sets have no issues. Just working sets.

But overall did all reps ot completion.. Was hard as fook on the last set.

Incline Bench 3x8 @ 160LB - Was rough. Arms turned to jelly.

Close grip bench 3x8 @ 140LB - Not bad, Triceps started giving out on the last set.

Close Grip pulldowns - 3x8 @ 105LB

Bicep Curls w/ 25lb DB 3x10 / Supersetting 3x12 @ 15lb DB.


50 reps of obliques


Right shoulder area had some slight sharp pain during the pulldowns, Was not happy with that, But its usually always the pulldowns that trigger something weird in my shoulders.

[Metalmank]

Felt like crap last night. Was between 99.9-100.5 ish for a few hours. Possibly got this lil flu from my kids. It went away though by the morning and I felt relatively good. Energy levels are a bit in the can though.

Still went to the gym tho.

I think I mite be doing a deload after this summer quarter is over (two weeks). Did Statistics final today. If I don't get a 4.0 I'll be surprised. Now just Chem 121 left and my online class (which is literally nothing).

Lower B

Deadz/Sumo - 3x5 @ 355LB ( SO I realized I was mathin wrong last week and did 345 lol.) But overall wasn't bad, Form was really solid which helped a TON since my energy levels where pretty bad. Legs hate me.

Lunges 3x16 w/ 80lb ruck sandbag - So these I just did walking lunges and counted up to 16 so Im assuming thats 8 on each leg. Did 3 sets of it so yeah. Mite stick with lunges because Bulgarian split squats are hard for me in terms of balance.

Leg ext - 4x8 @ 170LB

Leg curls 4x8 @ 150

Calves 3x10 @ 195LB

50 reps of abdominal work.

So hot today. Feel like ****.

[Metalmank]

Upper B

OHP - Warm up 1x10 of the bar
1x5 95LB
1x5 115LB
1x5 125LB
1x5 135LB
1x1 140LB
1x1 145LB
1x1 150LB
1x1 155LB

Felt I had a bit more in me but stopped.

Pull ups 3x5.

Pendlay rows 3x8 @ 145LB.

Chest flies 3x10

Went home. Energy levels where still crap today nad felt somewhat sickly.

[Metalmank]

Lower A


Sqwatss- 1x6 @295LB / 1x5 @ 295LB / 1x4 @295LB / 1x3 @295LB


So I worked out earlier than I usually do which maybe the reason for the sets. Everything felt super heavy today. So was unable to do the 3x6, but still got all reps. Still plan on increasing weight next week.

WT back ext - 4x9 @ 70LB

Leg press - 4x10 @ 290LB

Leg curls 4x10 @ 150LB

Mini cows - 3x10 @ 235LB

[Metalmank]

Upper A

Bench 3x6.. Sort of.

-Warm up sets
-1x6 @ 230LB
-1x5 @ 230LB
-1x5 @ 230LB
-1x2 @ 230LB

Couldn't seem to hit that 6th rep without failure. So I made up the the reps i missed at the end. Will still go up weight next week. If I struggle on the 3x5, then ILl drop back down.

Incline bench 3x8 @ 160LB -
Close Grip Bench 3x8 @ 140LB
Yates Row - 3x8 @ 140LB
Lat / Close grip pulldowns - 3x8 @ 105LB,120LB,135LB
Supersets hammer curls w/ 40lb DB 3x8 / Reverse flies 3x12 w/ 15LB DB

[Metalmank]

Lower B

Sumo deads - 355LB
Warm up sets to 345LB.
1x6 @ 355LB
1x5 @ 355LB
1x3 @ 355LB.
1x2 @ 355LB

Todays deadlifts literally killed me. IT was rouggggghh. Unsure if I'm going to reset or not, but its feeling like I may have to soon.. Hopefully it was just a energy issue today lol.. But 3x6 always sucks no matter what.

Lunges w/ 80lb ruckbag 3x16 (Or 3x8 on each leg)

Leg ext 3x8 @ 170LB
leg curl 3x8 @ 150LB
Calves 3x12 @ 195LB

Left.

Again deads killed my energy level.

Looking to return to the normal U/L schedule ON monday as I won't be lifting tomorrow due to a dental appointment that will have me drugged up for half the the day and will be busy working on finals this weekend and other things.

So Monday I will return to hte Mon/Tue Thur/Fri schedule

Give me a break from the Tue/Wed/thur/Fri schedule which will hopefully fix this possible chance on reseting

[Metalmank]

Upper A

Bench @ 235LB

1x5 @ 235LB
1x4 @ 235LB
1x3 @ 235LB
1x2 @ 235LB

Weight didnt feel heavy, But either form wasn't solid or fatigue was kicking in. Rest periods where about 4-5 minutes. I think I'm going to give it a small reset to 225LB and try to increase reps such as 3x6 and than 3x8 if possible.

Incline bench w/ 70LB DB - 3x8 (Going to be alternating Incline with Barbell and DB to hopefully just improve overall upper)

DB skull crushers w/ 15LB DB 3x8

Yates row - 3x8 @ 145LB

Close grip pulldowns 3x8 @ 135LB

Supersets of Ez curl 65LB 3x8 / Reverse flies w/ 15LB DB 3x12

[Metalmank]

Lower A

Sqwaaat 3x5 @ 305LB - Omg this was hard. First set was rough.. Second set was not bad. Last set was hard as fook. Form was solid tho for hte omst part. Some forward leaning as expected but corrected quickly.

Jumped up to 315 and did 2 reps. Felt i could of done another or two more, but I just wanted to squat 3 plates lol.

Weighted back ext - 3x8 w/ 80LB sandbag

Leg press- 3x10 @ 360LB

Leg curls 3x8 @ 165LB

Baby cow raises - 3x12 @ 210LB

[Metalmank]

Upper B

OHP - 3x5 @ 135LB - Felt good, Reps where pretty easy.

OHP singles 1x140,1x145,1x150,1x155,1x160

Pull ups 3x8

Pendlay rows 3x8 @ 150LB

Chest flies w/ 30lb DB 3x10

Facepulls 3x12 @ 30LB
Tricep ext 3x12 @ 40LB
DB skullcrushers 3x8 w/ 20LB DB

50 pushups

[Metalmank]

Lower B

Sumo deadz - 3x5 @ 365LB - Was rough. Hard as fook. I do feel a reset is due here soon. I know I can't hit that 3x6 next week.. Ill prob have ot do it in smaller sessions like 6 sets of 3 or some ****. But Ill still see if I can.

Lunges w/ 120LB sandbag - 3 sets of 16

Leg curls 3x8 @ 165LB

Mini cow raises - 3x12 @ 195LB

Hip abductors 3x12 @ 120LB

[Metalmank]

Taking this week off.

Deload/rest week.. more over rest week since I don't plan on hittin the gym. Body is hurting and probably needs some rest. Other than going on walks / hiking and stuff

[Metalmank]

Today was a ****ty session.

Not to mention I forgot Monday was labor day and all the gyms where closed lol. Have to go to base gym for a few weeks while school is out.. So today I tried to continue off where I left and going for 3x5 of 315LB.

Didnt happen. Maybe taking a week off wasn't good? My body feels better in terms of all the pains etc, but when I warmed up to 305.. That 305 felt hard. Then 315 I almost failed on the 3rd rep. My legs where extremely rekted after just that.

Also leg press at the gym is broken -_-. Need to find a sub for that.

SO finished out the rest of the Lower and did Upper as well for bench 3x5 @ 225LB (was easy) Incline for 3x5 @ 185LB, Yates row 3x8 @ 135LB.

I am going to the gym in the AM again as well which could be another reason why everything was hard. I usually lift in the Early afternoon.

[Metalmank]

Also I'm starting a new program next week and putting F5 U/L on hold and trying out this PL program that was given to me.

[sooby]

Today was a ****ty session.

Not to mention I forgot Monday was labor day and all the gyms where closed lol. Have to go to base gym for a few weeks while school is out.. So today I tried to continue off where I left and going for 3x5 of 315LB.

Didnt happen. Maybe taking a week off wasn't good? My body feels better in terms of all the pains etc, but when I warmed up to 305.. That 305 felt hard. Then 315 I almost failed on the 3rd rep. My legs where extremely rekted after just that.

Also leg press at the gym is broken -_-. Need to find a sub for that.

SO finished out the rest of the Lower and did Upper as well for bench 3x5 @ 225LB (was easy) Incline for 3x5 @ 185LB, Yates row 3x8 @ 135LB.

I am going to the gym in the AM again as well which could be another reason why everything was hard. I usually lift in the Early afternoon.

I find that when going to a new gym it feels a bit different and it takes getting used to, especially for squatting. It's tough taking a whole entire week doing nothing then going back to where you left us especially for squats I find. So usually I would do something like a deload where if I was doing 3x5 squats at 315 I would do 1 set of 315, keep the intensity but drop the volume so that way the body still recovers. But if your body was aching I think it's another thing and it might be better just resting altogether. I think what I did when I took a week off entirely was just do extended warm-ups and do lots of volume/mobility work before I hit a top set so I feel comfortable, but perhaps you just need to get accustomed to it again. Wouldn't worry about it, within a few squat sessions you should be able to hit 315. Might be worthwhile to even reset the weight a little bit and work your way back up.

[Metalmank]

I find that when going to a new gym it feels a bit different and it takes getting used to, especially for squatting. It's tough taking a whole entire week doing nothing then going back to where you left us especially for squats I find. So usually I would do something like a deload where if I was doing 3x5 squats at 315 I would do 1 set of 315, keep the intensity but drop the volume so that way the body still recovers. But if your body was aching I think it's another thing and it might be better just resting altogether. I think what I did when I took a week off entirely was just do extended warm-ups and do lots of volume/mobility work before I hit a top set so I feel comfortable, but perhaps you just need to get accustomed to it again. Wouldn't worry about it, within a few squat sessions you should be able to hit 315. Might be worthwhile to even reset the weight a little bit and work your way back up.

Yeah thats what I figured happened. It happens everytime my quarter ends and I have to go to the base gym. Completely throws off my routine and being in a new environment only a few weeks. Thanks tho! Would rep but i can't gotta spread it around i guess lol

[Metalmank]

8 week Work Capacity/Mass/PL program

Day1
Bench 5x5 -rotate bars every two weeks (add weight 5 to 10lbs ea week as long if you get all reps and sets)
OH preas 5x5 (5 to 10 lbs)
Yates row 4x15 (increase weight)
Pushdowns 4x15
100 obliques ea side

Day2
5x5 squat - same principles day one
5x5 deadlift
4x20 ea leg DB step ups
4x15 leg curls
4x long farmer carries with heavy db or kettle
100 abs

Day3
8x8 close grip bench -add wt rotate bars every two week's
4x25 incline DB bench press
50 total push ups, on handles or db to get deep
4x10 OH DB tricep exy
4x10 one arm DB row
100 ea different oblique

Day4
5x10 goodmornings
4x20 ea leg standing db lunges
4x25 leg curls
4x10 leg press or hack squat
100 abs

Day 5
Half hour for biceps traps and rhomboids hard ( curls of various types. Pull hps face pulls high pull sheugs

If no bars change up every two weeks. Close grip wide grip slight incline slight decline. Low bar high bar front squat sumo conventional from blocks from a low rack

As long as you get your sets and reps (and there's no reason not to, you're picking the weight in week 1 of each variation, more on that in a bit), add weight the next week.
As far as picking your weight in week 1 of each variation, choose a weight for the first set that you know you'll get. If it is at all easy, add weight the next set, keep on adding weight until the final rep of a given set if iffy. That weight (iffy weight) plus 5-10lbs is where you should do set 1 at the next week.

If you move along, this should only take you an hour. Some days it may take an hour and a half. No more than a minute between sets. Superset the accessories (opposing muscles, back to back).

Yeah. The compound lifts. 1 minute rest between the big lifts' sets. Shorter for the accessories. Nothing at all between super sets.


This is the current program I will be running for 8 weeks. Starting 11th Sept ending 5th of November. It was given to me by a PL/Strength coach after exchanging info etc. According to him its to build up my work capacity and put on mass to prepare me to move into a powerlifting program. So after 8 weeks if all goes well I'll be moving into a PL program. I've ran this by a few PL'ers I know IRL and they all said it looked good. Lot more volume than I am used to, but obviously according to him I need to do all reps / sets with a weight that I'm able, So if any reason I do fail or unable to complete I will reduce weight before increasing.

[Metalmank]

Forgot to log.

Monday 9/11

Bench 5x5 @ 225LB - Surprisingly I did all reps to completion. Last two sets where sketch in terms of 'failing'... Lol. Although I didnt rest '1 minute' between sets like I was advised.. I still did at least 3 minutes.

OHP 5x5 @ 115LB - Wasn't bad, Not easy though once I got into the 4th and 5th. Going to build back up to 135 again and hopefully get past.

Bent over Rows 4x15 @ 95LB - Felt pretty easy when I was doing it, But definitely felt it hte next day. Will increase or switch it up to pendlay or Yate depending.

Pushdowns @ 30LB 4x15

100 Obliques..



Tuesday 9/12 (Todays post)

Sqwaaat - 5x5 @ 275LB - Was unsure where to start, Warmed up to 275 and it didnt feel bad. THe 4th and 5th set where MURDEROUS. I felt like I was going to die, But nonetheless still went way below parallel, With good form and all reps done to completion.

Conventional deadlift block pulls 5x5 @ 315LB - I chose Block pulls because my conventional deadlift to begin with is still sketch and to help me with the pull. Will switch up to deficit probably next week depending or stick with blocks and rotate every two weeks.

(By this time I was already an hour into my workout. I couldn't do 1 minute breaks as stated.. Still pushing 3 minutes)

4x20 DB step up each leg w/ 25LB Kettlebells - Hurt.

4x15 Leg curls ea leg w/ 25LB

225LB Farmers carry with hex bar x4 per 40 yards. Each 40 yards I stopped and did abdominal work equaling 100 abs.


Workout time total about 2 hours.

[Metalmank]

Day3

8x8 close grip bench @ 135/145/155/165/175/165/155 - Wasnt tryin to gauge a good weight for this. Looking like 155 though

4x25 incline DB bench press - Went with 40LB DB. Could not get past 18 reps for each set.. SO will drop weight lol

50 total push ups, on handles or db to get deep - Not bad

4x10 OH DB tricep ext @ 45LB - Not as flexible as I thought

4x10 one arm DB row w/ 45LB DB - Wasn't bad, Could of gone heavier but I wanted to get full ROM

100 ea different oblique

[Metalmank]

Day4

5x10 goodmornings @ 95LB - Focused on form as Good mornings are strange, Weight wasn't bad though.

4x20 ea leg standing db lunges - Only got two sets in. My legs are still stupid sore from Tuesday. Lunging was absolutely painful and I hate myself for stopping lol.

4x25 leg curls ea leg w/ 25LB - Need to lower weight for this amount of volume.

4x10 leg press @ 270 LBs - Wasn't bad. Legs where just sore as fook.

100 abs

[Metalmank]

Day1

Bench 5x5 @ 225LBs - Stuck with 225 this week again. All reps/sets done. Felt a bit easier and less fatigue on the 4th/5th which to me is a plus

OH preas 5x5 @ 135 / 125LB - 2x5 @ 135LB.. 1x3 @ 135LB / Weight was heavy then, Dropped to 125LB and did 2x5 of that.

Bent over row 4x15 @ 105LB - All reps done / Supersetting 100 obliques

Pushdowns 4x15 @ 40LB