The Jungle

[400Lb Gorilla]

Deficit Deads: 455(+75) sets 1 and 3
Pullups: 25x5 1st set
Incline DB Press: 95x7, 105x6
Spoon Press: 45x8 1st set

[Woody-5]

tossing up 105s like a champ! I really need to get my incline bench dug out and cleaned up, it's such a great chest move.

[Raigs]

Testicular fortitude

105 on the incline is monster! You could just call someone in to help set you with the DB bench?

I can’t tell if oh extensions are worth it or not I agree on hating them. I love me spoon presses now that I know the name

[JohnButz]

Very strong work! You are moving some big weights all around.

[400Lb Gorilla]

tossing up 105s like a champ! I really need to get my incline bench dug out and cleaned up, it's such a great chest move.

Thanks Wood!

Do eeeet phagggoooottt I love these inclines. I can just feel the chest and shoulders doing the work they are supposed to be doing. On flat bench I feel like sometimes the shoulders or triceps are doing the majority of the work.

Testicular fortitude

105 on the incline is monster! You could just call someone in to help set you with the DB bench?

I can’t tell if oh extensions are worth it or not I agree on hating them. I love me spoon presses now that I know the name

Nah the kiddos are not strong enough, the wife is working most of the time I am working out(until I get off nights), and I have this weird thing about wanting to do most lifts without help. I don't mind lifting with people, even on a regular basis, but I tend to want to do my actual lifts with no help. So I will figure something out. I have a good set of knee wraps that I don't use. Might have to put them to use as knee pads/cushions.

Spoon presses are awesome. I think the reason I have not done them in a while is because of my lack of DBs.

Very strong work! You are moving some big weights all around.

Thanks John. Going to have to get some more 25s for my DB handles soon. I could make 115s safely with the current stuff I have but the space on the handles is maxed out right now.

[400Lb Gorilla]

Double Back Split
Week 5
Legs/Core Day
Weight: 193 pounds

Squat
135x8
185x8
225x5
285x10, 10, 10, 10, 11
145x20 <---- this made a real man out of me

Front Squat
135x3
185x3
225x3
255x3, 3, 3

BB Standing Calf Raises
255x15, 15, 15, 15
135x30

Hanging Knee Raises
BWx10, 10, 10, 10


Owned It
Squats were all posterior chain today. I abandoned to the wider stance I have been trying to use and tried for a stance just out side shoulder width. Probably leaned into a few of the reps a little more than I should have but there was little difficulty in todays 50+ reps. The 4th and 5th sets were tough. I did 11 reps on the last set just in case I miscounted one of the earlier sets lol. The hardest set was honestly the 145x20. I did not realize just how heavy 145 could feel until today.
Front squats were fast and felt good. My previous 3x3 on these was 245x3x3 so I played it safe, added ten to that, and right now I think 265 would have been doable. But, gotta save some of them gains for other workouts. No drop set on these cause 135x6 did not sound like it was going to be much use or much fun
Calf raises were boring. They usually are. The 135x30 was fun though. Painful, but fun.
Hanging knee raises were only thrown in because I had written down "Legs/Core" on my paper log so I had to throw something in there. Wrist straps were worn and these were great. I definitely love the stretch in the lower back these give.

[George2100]

Love how youre doing these half weight double reps dropsets all the time now. I told you theyre great! Haha

[400Lb Gorilla]

Love how youre doing these half weight double reps dropsets all the time now. I told you theyre great! Haha

been crediting you with them for at least two weeks now

They dont make sense on some lifts, like front squats it would have been useless, but that 145x20 squat..... fuuuuuuuuuk. I did not think it was possible to get a hamstring pump lol.

I tended to stay away from them for the big compounds but so far I think that may have been a mistake. I dont think I will be doing it for deadlift but squat, bench, OH press, and pulls I think I am going to keep them around.

Now I just need to figure out what a good plan for lats should be. Everything else has a somewhat solid plan. Or at least I have goals for most of my other lifts/bodyparts. Upper back I tend to go in and just randomly do lat workouts

[George2100]

been crediting you with them for at least two weeks now

They dont make sense on some lifts, like front squats it would have been useless, but that 145x20 squat..... fuuuuuuuuuk. I did not think it was possible to get a hamstring pump lol.

I tended to stay away from them for the big compounds but so far I think that may have been a mistake. I dont think I will be doing it for deadlift but squat, bench, OH press, and pulls I think I am going to keep them around.

Now I just need to figure out what a good plan for lats should be. Everything else has a somewhat solid plan. Or at least I have goals for most of my other lifts/bodyparts. Upper back I tend to go in and just randomly do lat workouts

That is awesome man, glad you like it! For lats i like pullups, pulldowns, db rows, and cable rows. Those are also great exercises for drops sets!

[400Lb Gorilla]

Double Back Split
Week 5
Delts/Lats/Arms
Weight: 195 pounds

Press
45x10
95x10
135x8
160x6
185x2
205x2
135x7, 7
95x7

Chin-ups
BWx15(PR)
BWx12, 12, 11

DB Lateral Raises
25x10, 10, 10, 10

DB Hammer Curls
25x10, 10, 10, 10

Band Face Pulls
Bands x15, 15, 12, 12

Band Pressdowns
Bands x12, 12, 12, 12


Hindsight
Probably should have stuck with the seated DB press this week. I am not disappointed by the 205x2 top set but my form was absolutely terrible today. I was not locking the core or glutes under the bar, I was locking my knees so hard that my quads actually cramped up during the 205 set, and I just lacked any kind of technique today. The lighter weights my form probably looked okay but the 185 and 205 were all just muscling the weight into place. Pretty sure the only thing that locked out the 2nd rep of 205 was I did not want to end the week on a failed lift.
Chin-ups were the direct opposite of press. I had to dig a little to get that 15 reps but I did get it! Also, only took 4 sets to get 50 reps so hoping to get that down to 3 sets next.
The lateral/curl superset was good but I didnt feel like upping the weight on the hammer curls so I might have sandbagged that a little
The band superset was thrown in because I needed something to round out the arm and delt work.

[tobistrength]

Pretty good standing ohp. Nice chinup PR. That is a lot of volume on squats. Those 10s are crazy enough. Then you do a set of 20 lol dam. Your legs will definitely get big and strong.

[CW47]

READING about 20 rep squats makes me want to pass out, lmao.
Congrats on the PR on Chins. Must have felt good after struggling a little bit with the pressing.

[400Lb Gorilla]

lol thanks fellas the 20 rep drop set was definitely a test of will power.

[JohnButz]

Awesome press! 205 is crazy. Also, congrats on the chin PR!

[400Lb Gorilla]

Push/Pull/Legs
Push Day
Weight: 193 pounds

45 Degree Incline DB Press
45x12
55x12
75x10
95x6,6
45x15

DB Spoon Press
45x10, 10, 10, 10
25x21

Seated DB Lateral Raises
25x10, 10, 8, 8, 8

Starting Something New
Decided to go with a push/pull/leg type split. The reason is simple I was already doing 2 pull days and 2 push days so I figured I would have a second leg day to go with it. Rest days on this one will be as needed.

Awesome press! 205 is crazy. Also, congrats on the chin PR!

Thanks John.

[Raigs]

Nice DB benching session. Interested to see the new setup and how it works for you. 2 leg days a week will be wild should see some good growth

[Woody-5]

love seeing that 20 rep widowmaker pop up in your squat sesh! Those suck so bad even at low weight. I need to try those with split squats sometime haha

205 dub overhead is beast!

killer chinup reps. 15 at your BW is sick, plus to follow it up with more double digit sets.

[George2100]

Started some push pull legs eh? I just started that yesterday haha. Seems like we’re on the same page lately

[400Lb Gorilla]

Nice DB benching session. Interested to see the new setup and how it works for you. 2 leg days a week will be wild should see some good growth

Thanks Raigs, I am still trying to decide how to go about it. The two back days and two push days are already in the current split so the only thing I got to do is figure out how I want the two leg days to go.

love seeing that 20 rep widowmaker pop up in your squat sesh! Those suck so bad even at low weight. I need to try those with split squats sometime haha

205 dub overhead is beast!

killer chinup reps. 15 at your BW is sick, plus to follow it up with more double digit sets.

lol thanks Wood, yeah the 20 rep squat thing was painful... in a good way

Started some push pull legs eh? I just started that yesterday haha. Seems like we’re on the same page lately

Great minds.



Taking a deload this week. Was not exactly planned, but I got a lot of stuff to do this week trying to get my house ready to put on the market. And I kind of need the break.

[Woody-5]

Taking a deload this week. Was not exactly planned, but I got a lot of stuff to do this week trying to get my house ready to put on the market. And I kind of need the break.

negs on recharge


good luck with the house. selling / moving is such a PITA, I hope I don't have to do it again for many years

[400Lb Gorilla]

negs on recharge


good luck with the house. selling / moving is such a PITA, I hope I don't have to do it again for many years

man, this is the first time I will move in 11-12 years. Last time was easy because I was moving me, the wife, one baby girl, and a cat from an apartment into a house. Now I am moving me, the wife, a preteen girl, a 9 year old boy, 3 dogs, and the same cat from house to house. So much more involved in this. I am never doing it again.

[George2100]

man, this is the first time I will move in 11-12 years. Last time was easy because I was moving me, the wife, and one baby girl, and a catfrom an apartment into a house. Now I am moving me, the wife, a preteen girl, a 9 year old boy, 3 dogs, and the same cat from house to house. So much more involved in this. I am never doing it again.

Damn man haha you got your hands full. I just moved back in October. Only had to move in me and the dog though!

[Raigs]

Enjoy moving. Hopefully your upgrading in some fashion. It’s worth it to hire movers. I’m not kidding I hate moving.

[400Lb Gorilla]

Damn man haha you got your hands full. I just moved back in October. Only had to move in me and the dog though!

Yeah but this is hopefully the last time I move anywhere. If we move again it will be long after the chimps are out of the house and most of the pets will probably long be gone.

Enjoy moving. Hopefully your upgrading in some fashion. It’s worth it to hire movers. I’m not kidding I hate moving.

It will be an upgrade in pretty much every way. I get a 2 car garage So plenty of room for the gym, the tools, bikes, etc. The house itself comes with another 300+ square foot of space, and it is going to be a new build so, unlike the house I am currently in, there will be nothing I need to repair or upgrade to keep it from falling apart lol. My current house was built in the late 70s or early 80s(not exactly sure) so I have had to put in a lot of blood, sweat, and money to keep it livable.

Looking forward to just coming home and not having ANY projects waiting on me to complete or start lol

[400Lb Gorilla]

Push/Pull/Legs
Pull Day
Weight: 194 pounds

Seated DB Press
25x10
55x10
75x10, 10, 10
35x20

30 degree Incline Benchpress
45x10
95x10
135x8, 8, 8
75x20

DB Spoon Press
25x10
55x8, 10, 10, 11

DB Lateral Raises
25x12, 12, 10, 10

BB Skullcrushers
45x12
65x12
85x10, 10, 10
45x18

Not Too Shabby...
Decided to start this run off with a shoulder oriented push day. No real reason, just felt like hitting delts.
DB press was good. Probably could have used 85s and still got 3x10 but I decided to leave some gains for later I want this week to be more of a confidence building week than one where I push everything hard. For now I might keep the 3x10 thing going for these and leave the "heavy" work for BB press later this week.
Incline benchpress was solid. I used a much wider grip than I normally would for any press movement just to see if it hit differently. It definitely put more stress on the shoulders and chest.
Went heavier with the spoon presses and found out it is hard to keep the bigger plates together properly lol. The 25 pound plates I have are smoother, rounder, and "slicker" than the smaller 10s I have, so the first couple of sets of spoon presses required learning how to keep the edges of the bigger plates together without slipping Also realized that there is a lot more chest usage in this lift than I thought before. The pecs seemed to get fatigued before the triceps on these. Might be doing something wrong, though.
Db laterals and BB skullcrushers were supersettish They werent actually supersets so much as I just kind of randomly went back and forth between the two.

[CW47]

Nice pressing session there. 3x10's are one of my faves, and I don't really know why.

Congrats on the new home. It's for sure a lot of work, but I know you'll be happy once you're moved in. Looking forward to pics of the new workout space once you're settled in.

[Raigs]

That’s great about the house being a huge upgrade. The no projects is clutch.

On the spoon presses you might try to mess with the rom. Maybe try to go up and down closer to the lower pecs and not the upper. I feel like it hits my triceps more.

[400Lb Gorilla]

Nice pressing session there. 3x10's are one of my faves, and I don't really know why.

Congrats on the new home. It's for sure a lot of work, but I know you'll be happy once you're moved in. Looking forward to pics of the new workout space once you're settled in.

I think 3x10 lets you know you own the weight being used but it isnt so much volume that it will interfere with whatever else you have planned lol.

Thanks, still trying to decide on different things. It is most likely going to be 5-6 months before I am actually able to move. Right now I am just trying to get the house in a condition that I can put it on the market. My realtor was trained directly under Adolf Hitler I think lol. She has a lot of chit she wants us to get ready.

That’s great about the house being a huge upgrade. The no projects is clutch.

On the spoon presses you might try to mess with the rom. Maybe try to go up and down closer to the lower pecs and not the upper. I feel like it hits my triceps more.

Thanks. I will give it a shot. I think the main focus shifter because my DBs were much larger. I am going to have to use the smaller plates to make heavier DBs I think. Right now my thumbs come down beside the nipples.

[400Lb Gorilla]

Push/Pull/Legs
Pull Day
Weight: 196 pounds


Deficit Deadlifts
135x7
225x7
315x5
365x5
405x3

Belted
405x3, 3, 3

Pullups
BWx9, 9, 8, 8, 8, 6, 6

BB Shrugs
135x12
185x12
225x10, 10, 10
185x15
135x22

DB Hammer Curls
25x12
55x8
45x8
25x13

BB Curls
45x10, 10


In My Defense...
My garage was fuking cold lol. Took a while for my little space heater to get my workout area in a comfortable zone. Other than that it went pretty well today.
Deadlifts were good. No chains today. Didnt feel like taking these to the extreme today so kept it at a moderately heavy weight and made up the lack of intensity with more sets. If I remember from now on, I plan on tracking when the belt goes on. No real reason for this.
Pullups kind of sucked bawls. But still got the work done. These were done with a shoulder width grip today.
Shrugs were fun. Curls, both types, were really fun.

[tobistrength]

Must have gotten a good shoulder pump from the 3x10. 75s is pretty strong especially for your bodyweight. Then the 20 rep set at the end for even more hypertrophy effect including the hypertrophy from the 3x10