WorldClassDBag's Quest for Strength

[17mahmoods]

That is one heck of an OHP. Are you at BW ohp yet as that is one of my goals.

[WorldClassDBag]

That is one heck of an OHP. Are you at BW ohp yet as that is one of my goals.

close brah close. 10lbs away

[TrinnieBuu]

close brah close. 10lbs away

Sounds like you'll be there in a month! Good luck

[WorldClassDBag]

Sounds like you'll be there in a month! Good luck

hopefully

[WorldClassDBag]

11/18/17

So I tweaked my lower back on Thursday when I was warming up for hang cleans. Didn't brace my core and I tweaked it. Took some advil and used a lacrosse ball to mash my glutes. Felt a little bit better. Skipped my workout yesterday so I did a full body workout.

* Barbell Squat **
- Total Sets: 3
- Total Reps: 3
- 315.0 lbs x 1 rep
- 335.0 lbs x 1 rep
- 335.0 lbs x 1 rep

Didn't feel like putting sleeves on so yea. Was able to comfortably work up to 335 without pain. Didn't want to push it so I just did singles.

** Beltless Back Squat **
- Total Sets: 3
- Total Reps: 15
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

Some volume work.

** Floor Press **
- Total Sets: 6
- Total Reps: 19
- 185.0 lbs x 3 reps
- 205.0 lbs x 3 reps
- 225.0 lbs x 1 rep
- 245.0 lbs x 2 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps

Hit a weight PR. 245x2, could have done another rep but the 2nd rep was kinda slow.

** Seated Machine Curl **
- Total Sets: 3
- Total Reps: 36
- 115.0 lbs x 12 reps
- 115.0 lbs x 12 reps
- 115.0 lbs x 12 reps

** Leg Extension Machine **
- Total Sets: 3
- Total Reps: 45
- 55.0 lbs x 15 reps
- 70.0 lbs x 15 reps
- 70.0 lbs x 15 reps

** Romanian Deadlift **
- Total Sets: 3
- Total Reps: 45
- 135.0 lbs x 15 reps
- 135.0 lbs x 15 reps
- 135.0 lbs x 15 reps

Did some light rdls to bring blood to my lower back. Felt pretty good. Most of the pain is gone thankfully. Still plan on deloading next week anyways.


Also did some hanging leg raises, machine rows and pull ups to help decompress my spine.

[WorldClassDBag]

11/20/17

** OHP **
- Total Sets: 5
- Total Reps: 17
- 135.0 lbs x 1 rep
- 160.0 lbs x 1 rep
- 140.0 lbs x 5 reps
- 140.0 lbs x 5 reps
- 140.0 lbs x 5 reps
Since 160 felt good, I thought i could get 185 up. nope I am supposed to deload so this was a stupid idea lol. Dropped the weight and supersetted it with rows.

** Supinated Barbell Row **
- Total Sets: 3
- Total Reps: 24
- 140.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 140.0 lbs x 8 reps

After this I just messed around with other exercises.

** Low To High Cable Flye **
- Total Sets: 4
- Total Reps: 80
- 5.0 lbs x 20 reps
- 15.0 lbs x 20 reps
- 15.0 lbs x 20 reps
- 15.0 lbs x 20 reps

** EZ-Bar Curl **
- Total Sets: 3
- Total Reps: 45
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps

** EZ-Bar Skullcrusher **
- Total Sets: 3
- Total Reps: 45
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps

** Close Grip Barbell Bench Press **
- Total Sets: 4
- Total Reps: 27
- 135.0 lbs x 8 reps
- 155.0 lbs x 8 reps
- 185.0 lbs x 6 reps
- 205.0 lbs x 5 reps

We'll see what happens tomorrow. Probably gonna do some light deads

[TrinnieBuu]

Sorry about the OHP attempt! If youre deloading though then shouldn’t be trying to go for higher weight anyway.

[WorldClassDBag]

Sorry about the OHP attempt! If youre deloading though then shouldn’t be trying to go for higher weight anyway.

yea it was a bad idea lol

[WorldClassDBag]

11/21/17

So a couple was using the squat rack (the only fukin squat rack in the gym) and of course they were quarter squatting. Had to wait a good 30-40 mins til they finished up. So did some single leg deads. I didn't go super heavy though

* Single Leg Dumbbell Deadlift **
- Total Sets: 3
- Total Reps: 30
- 40.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 60.0 lbs x 10 reps

** Hanging Knee Raise **
- Total Sets: 4
- Total Reps: 40
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Barbell Squat **
- Total Sets: 7
- Total Reps: 13
- 275.0 lbs x 1 rep
- 315.0 lbs x 1 rep
- 335.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 315.0 lbs x 3 reps
- 315.0 lbs x 3 reps
- 315.0 lbs x 3 reps

Didn't really push it today. 365 moved slow as fuk for some reason.

** Paused Sumo Deadlift **
- Total Sets: 3
- Total Reps: 13
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 3 reps

Went light and just went through the motions. 2 count pause.

** Leg Extension Machine **
- Total Sets: 3
- Total Reps: 45
- 70.0 lbs x 15 reps
- 70.0 lbs x 15 reps
- 70.0 lbs x 15 reps

Gym will be closed til Friday. So I'm probably gonna do dumbbell and band work at home til then.

[WorldClassDBag]

Time for a sad story

I don't think I'm gonna hit 405 by the end of the year without injuring myself. All things considered my squat has progressed like crazy
- took 4 months off of lifting heavy because of wrestling season (Nov-Feb)
- fuked up my hamstring squatting and didn't let it heal because of wrestling
- fuked up my hip wrestling
-had to restart from 135 in March because of said hamstring injury

Even my bench progression is crazy since
-I also messed my rotator cuff wrestling
- when I started benching again just the bar would hurt my shoulder
- when i first injured it I could barely do a push up without aggravating it
- I cracked my sternum too , wrestling of course, when some kid slammed me. Still beat that fuker though


I guess my goal of 405 was ambitious. Unless something clicks 405 isn't happening. Gonna hit 265 on bench for sure though and I already hit my deadlift goal so yeah. Thanks for reading folks

[JamesA1990]

High bar and sumo is the weirdest combo

What grip width on bench? if you say close grip im gonna aw fuk bye outa here

[WorldClassDBag]

High bar and sumo is the weirdest combo

What grip width on bench? if you say close grip im gonna aw fuk bye outa here

Well my close grip pretty strong (225 for an easy 3) but pinkies are inside the rings. And yea the combo is weird. Can't really explain it other than them feeling better than low bar and conventional.

[TheGymJim]

Time for a sad story

I don't think I'm gonna hit 405 by the end of the year without injuring myself. All things considered my squat has progressed like crazy
- took 4 months off of lifting heavy because of wrestling season (Nov-Feb)
- fuked up my hamstring squatting and didn't let it heal because of wrestling
- fuked up my hip wrestling
-had to restart from 135 in March because of said hamstring injury

Even my bench progression is crazy since
-I also messed my rotator cuff wrestling
- when I started benching again just the bar would hurt my shoulder
- when i first injured it I could barely do a push up without aggravating it
- I cracked my sternum too , wrestling of course, when some kid slammed me. Still beat that fuker though


I guess my goal of 405 was ambitious. Unless something clicks 405 isn't happening. Gonna hit 265 on bench for sure though and I already hit my deadlift goal so yeah. Thanks for reading folks

#worldclassemo

Your progress has been awesome, dude. Don't worry about that chit!

[WorldClassDBag]

#worldclassemo


Your progress has been awesome, dude. Don't worry about that chit!

thanks lol. i try to not worry about it but it's hard not to

[WorldClassDBag]

Wasn't able to lift that much this week since I thought the weight room was closed. Was still closed today. I just went into the old people room and used the machines. Felt uncomfortable as fukk.

** Machine Leg Press **
- Total Sets: 3
- Total Reps: 35
- 250.0 lbs x 10 reps
- 310.0 lbs x 10 reps
- 350.0 lbs x 15 reps

** Seated Leg Curl Machine **
- Total Sets: 3
- Total Reps: 60
- 105.0 lbs x 20 reps
- 115.0 lbs x 20 reps
- 135.0 lbs x 20 reps

** Leg Extension Machine **
- Total Sets: 3
- Total Reps: 60
- 75.0 lbs x 20 reps
- 85.0 lbs x 20 reps
- 85.0 lbs x 20 reps

** Lat Pulldown **
- Total Sets: 3
- Total Reps: 45
- 115.0 lbs x 15 reps
- 130.0 lbs x 15 reps
- 145.0 lbs x 15 reps

** Seated Machine Fly **
- Total Sets: 3
- Total Reps: 60
- 70.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 110.0 lbs x 20 reps

** Machine Chest Press **
- Total Sets: 3
- Total Reps: 60
- 105.0 lbs x 20 reps
- 135.0 lbs x 20 reps
- 165.0 lbs x 20 reps

** Machine Curl **
- Total Sets: 4
- Total Reps: 80
- 40.0 lbs x 20 reps
- 60.0 lbs x 20 reps
- 80.0 lbs x 20 reps
- 95.0 lbs x 20 reps

[TheGymJim]

That sucks man. Much better than nothing though haha. Although different stimulus might squeeze out some gains.

Gotta use old people machines to confuse the body

Right babe?

[WorldClassDBag]

That sucks man. Much better than nothing though haha. Although different stimulus might squeeze out some gains.

Gotta use old people machines to confuse the body

Right babe?

I should have went home and used my dumbbells but I was already there

[WorldClassDBag]

11/27/17
I forgot to log some exercises but it's all good

** Close Grip Barbell Bench Press **
- Total Sets: 6
- Total Reps: 16
- 225.0 lbs x 1 rep
- 235.0 lbs x 3 reps
- 245.0 lbs x 1 rep
- 205.0 lbs x 4 reps
- 205.0 lbs x 3 reps
- 205.0 lbs x 4 reps

Hit a 245 for a single. I got a 2nd rep but one of my arms was stronger than the other so it shot up and my spotter grabbed the bar. So it didn't count. Glad I had a spotter since I probably would have failed the 2nd rep. The back off sets were pretty hard since I didn't rest that much in between. Unfortunately wasn't able to get 5 on any of them since my arm kept shooting up. I need top do more unilateral work.

** Chin Up **
- Total Sets: 3
- Total Reps: 24
- 10 reps
- 20.0 lbs x 8 reps
- 25.0 lbs x 6 reps

** Rope Push Down **
- Total Sets: 3
- Total Reps: 60
- 30.0 lbs x 20 reps
- 42.5 lbs x 20 reps
- 50.0 lbs x 20 reps

I also hit a giant set of band pull aparts and rear delt flies and bicep curls.

lifting shoes came in the mail



will get a squat session in on Wednesday.

[pezking7p]

Weird about your one arm.

Shoes look sick.

[WorldClassDBag]

11/29/17

First time squatting in my new shoes.
** Barbell Squat **
- Total Sets: 4
- Total Reps: 5
- 315.0 lbs x 1 rep
- 335.0 lbs x 1 rep
- 365.0 lbs x 1 rep (failed on 2nd rep)
- 335.0 lbs x 2 reps
So I honestly didn't notice a huge difference. I could tell I was more stable though and I was more upright after watching a few of my sets. I noticed I was squatting super deep on my last single which was 315 to my downfall. I ended up thinking too much about not going so deep that I ended up missing the 2nd rep of 365. I lowered the weight and the same thing happened. I might have to relearn how to squat in these shoes.

vid of last warm up set. 315x1

** Snatch Grip Deadlift **
- Total Sets: 4
- Total Reps: 21
- 115.0 lbs x 8 reps
- 225.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 315.0 lbs x 3 reps

Kept the shoes on and hit some snatch grip deads. Felt pretty good. Just worked up to heavy triple. Felt alot better than the squats.

** Hanging Leg Raise **
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Leg Extension Machine **
- Total Sets: 3
- Total Reps: 60
- 55.0 lbs x 20 reps
- 55.0 lbs x 20 reps
- 75.0 lbs x 20 reps

So I'm definitely spinning my wheels right now. I think its time to switch to a real structured program for my lower body lifts.

[wowter]

Good stuff dude. Squat form looks beautiful.

[EthanHun]

Woah nice shoes. Are they the Reebok legacy lifters.

That heel is so nice. You should be able to hit depth way easier. You could possibly use a slightly narrower stance now.

I noticed hitting depth with a smell plate under my foot made it so easy. Myron them shoes. You will hit 405 in no time with them beast mode shoes! Good luck.

[WorldClassDBag]

Woah nice shoes. Are they the Reebok legacy lifters.

That heel is so nice. You should be able to hit depth way easier. You could possibly use a slightly narrower stance now.

I noticed hitting depth with a smell plate under my foot made it so easy. Myron them shoes. You will hit 405 in no time with them beast mode shoes! Good luck.

Yup they're legacy lifters. I'm probably gonna have to tweak my form a bit and adjust to the heel

[EthanHun]

Yup they're legacy lifters. I'm probably gonna have to tweak my form a bit and adjust to the heel

Yeah very small tweaks. I'd say slightly narrower stance and knees pointed out slightly less.

Work with lighter weight for a few weeks to see what feels best and go with it.

[WorldClassDBag]

12/1/17
So I tweaked my routine a bit. Decided to switch back to nsuns for lower body and will try and do conjugate style for upper.

Hit 365 for 3 for my top set on deads. I had more in me but i kept messing up on hookgrip and couldn't set my lats properly. I only wore my belt for my top set and went beltless for the rest which felt pretty good. Tried front squats and while they felt better with oly shoes it still felt bad.

** Sumo Deadlift **
- Total Sets: 10
- Total Reps: 37
- 275.0 lbs x 5 reps
- 305.0 lbs x 3 reps
- 335.0 lbs x 1 rep
- 365.0 lbs x 3 reps (365x1+ set)
- 345.0 lbs x 3 reps
- 325.0 lbs x 3 reps
- 310.0 lbs x 3 reps
- 295.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 250.0 lbs x 10 reps (250 x 3+)

Felt pretty good, still need to work on hook grip.

365x3


** Barbell Front Squat **
- Total Sets: 2
- Total Reps: 10
- 115.0 lbs x 5 reps
- 160.0 lbs x 5 reps

Tried to hit 200 like the program called for and I almost passed out srs. I reracked it and had to walk around for a min or two.

** Pause ATG Back Squat **
- Total Sets: 6
- Total Reps: 9
- 205.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 315.0 lbs x 0 reps
- 275.0 lbs x 1 rep
Did a back off set of 225 for 5 too.

I think I was just burnt out after deads so 315 felt heavy. These were all beltless and sleeveless.




** Seated Leg Curl Machine **
- Total Sets: 3
- Total Reps: 45
- 110.0 lbs x 15 reps
- 125.0 lbs x 15 reps
- 140.0 lbs x 15 reps

Pretty good workout except for front squats.

[WorldClassDBag]

12/2/17
** OHP **
- Total Sets: 4
- Total Reps: 5
- 135.0 lbs x 3 reps
- 155.0 lbs x 1 rep
- 165.0 lbs x 1 rep
- 185.0 lbs x 0 reps

got it and inch of my chest

** OHP Pin Press **
- Total Sets: 3
- Total Reps: 12
- 135.0 lbs x 3 reps
- 145.0 lbs x 3 reps
- 115.0 lbs x 6 reps

tried it for the first time so didn't go heavy

** Neutral Chin Up **
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Barbell Row **
- Total Sets: 3
- Total Reps: 30
- 115.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps

had to leave so cut it short. next week it'll be super srs training

[established1995]

Mirin your OHP strength, but have you considered trying to increase it in smaller amounts? (e.g hit 175lbs) 20lbs is a fairly big jump. Also did you get your sig idea from Brian Alsruhe?

[ejbassett]

Have your new gloves helped your DL numbers?

[WorldClassDBag]

Mirin your OHP strength, but have you considered trying to increase it in smaller amounts? (e.g hit 175lbs) 20lbs is a fairly big jump. Also did you get your sig idea from Brian Alsruhe?

Yea I'm too ambitious lol and yup got it from Brian. I had a jason genova quote in my sig but i felt this was better lol

Have your new gloves helped your DL numbers?

fuk off srs

[WorldClassDBag]

12/4/17
I was supposed to squat today but my knee felt kinda funky so I deadlifted instead.
** Sumo Deadlift **
- Total Sets: 9
- Total Reps: 34
- 295.0 lbs x 5 reps
- 335.0 lbs x 3 reps
- 375.0 lbs x 3 reps (375x1+ set)
- 355.0 lbs x 3 reps
- 335.0 lbs x 3 reps
- 315.0 lbs x 3 reps
- 295.0 lbs x 3 reps
- 275.0 lbs x 3 reps
- 255.0 lbs x 8 reps (255x3+ set)
Felt pretty good. Hook gripped my top set and felt good. I was considering using straps but I felt that I was relying on them too much.

Story time
I'd say I'm the strongest person in my gym which isn't saying much tbh. So I've never had anyone tell me that I'm being too loud while deadlifting. None of the workers, regulars or old people. In fact they're all mirin. Until today. I was doing my warm up sets, blasting my music so maybe I was loud but like I said no one has complained before. According to one of the workers "I was scaring her". I said sorry like a beta. Should have said something witty but too late.

** Barbell Hack Squat **
- Total Sets: 4
- Total Reps: 32
- 115.0 lbs x 8 reps
- 135.0 lbs x 8 reps
- 165.0 lbs x 8 reps
- 185.0 lbs x 8 reps
Did these instead of front squats.

** Stiff-Legged Deadlift **
- Total Sets: 3
- Total Reps: 45
- 135.0 lbs x 15 reps
- 135.0 lbs x 15 reps
- 135.0 lbs x 15 reps

** Leg Extension Machine **
- Total Sets: 3
- Total Reps: 60
- 75.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 90.0 lbs x 20 reps

** Hanging Leg Raise **
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

Good workout overall. Hopefully my knee feels better soon