The Jungle

[400Lb Gorilla]

Do you feel better prepared for those upcoming sets, and/or max attempts?

mentally, yes. of course the fact that I am still 40 pounds behind my heaviest bench also makes these heavier weights easier to get under lol.

I used to bench 315 for 5 reps with no bands. Trying to get back there!

[Motiviert]

mentally, yes. of course the fact that I am still 40 pounds behind my heaviest bench also makes these heavier weights easier to get under lol.

I used to bench 315 for 5 reps with no bands. Trying to get back there!

Mirin. And that makes sense

[DmitriKalashnkv]

In, new here and looking to get back into lifting thought to check logs and saw yours so here I am! Keep it up man, nice weights and form!

[Motiviert]

In, new here and looking to get back into lifting thought to check logs and saw yours so here I am! Keep it up man, nice weights and form!

Welcome dmitri. Congrats on getting back into lifting

[DmitriKalashnkv]

Welcome dmitri. Congrats on getting back into lifting

Thanks man, will probably start a log myself, maybe next week, maybe tomorrow who knows. But checking other logs to see how its laid out before starting my own

[400Lb Gorilla]

In, new here and looking to get back into lifting thought to check logs and saw yours so here I am! Keep it up man, nice weights and form!

Welcome to the jungle(*cue Guns N' Roses)

Definitely start a journal. Once you decide between those two programs you are looking at, you can usually get a pretty decent amount of advice from this section as well as some motivation and external accountability.

[400Lb Gorilla]

SST Wave 3 Week 1
Deadlift Day

Deadlifts
Warm-up
135x5
225x5
315x3

Working Sets
390x3
440x3
490x1
490x3

WG Pullups
BWx6, 5, 5, 5

BB Rows
135x8
185x5, 5, 5

Today was meh. I am not sure what is wrong with my deadlifts lately but I am just not motivated to do them. Today my grip was the issue.
On the 390x3 it was technically 4 reps. My grip broke on the second rep at lock out, so switched to mixed grip and did 2 more reps. On the 440x3 set it was hook grip, no issues.
On the 490x1 set I was using hook grip and it broke on the second rep before I even got past my knees I have NEVER had hook grip break before. I have had it rip skin off my thumbs lol but never break. So, for the first time in years I used straps on deadlifts without having an injury.

The reason all this is a surprise is my max deadlift is 585 but for this program I used 550 as my working max. This was so I could put the focus on squats because they are the weakest lift. So for me to be having any trouble with these numbers is not so good

[Motiviert]

Could've been just a mental thing today, I've only had hook break once and that weight was too heavy. I was all jacked up on og mesomorph or something lol.

You know the drill, eat and rest and get back at it

[DmitriKalashnkv]

Will deffo start a journal, probably on monday, or sunday if it is just setting up and monday starting with an official plan.
I might do vikings gladiator program. I wanna just focus on getting my strength up while I try to lose fat/weight. I might pick gladiator cause it has like the gslp style (is more idiotproof which I might need to begin with) and also like the idea of being able to rdl and dl in the same week also 3x squats/rows/bench kinda like that) also the volume is not as big as bare bones (maybe the 6, 7, 8 reps + amrap but imo that might be enough for me)

Anyways apologies for hijacking your thread. On topic

Damn 222+/- kg on DLs? 265kg as your max damn man, im jealous haha. I must imagine you must feel bummed tho if you lose your grip on 490. I think I am gonna struggle alot on that but my weight will be like 375% lower then your weight haha (im bad at maths but im gonna start with 60kg/132lbs DLs so way different then yours)

But who knows man, maybe your forearms/grip had a weak day. I got a feeling you are gonna blast it next workout!

[400Lb Gorilla]

Could've been just a mental thing today, I've only had hook break once and that weight was too heavy. I was all jacked up on og mesomorph or something lol.

You know the drill, eat and rest and get back at it

Not sure what was up. I went in feeling strong as hell, left feeling like I got owned by 490 a little bit It could have been any number of things. As you say, eat, rest, and get back to it.

Will deffo start a journal, probably on monday, or sunday if it is just setting up and monday starting with an official plan.
I might do vikings gladiator program. I wanna just focus on getting my strength up while I try to lose fat/weight. I might pick gladiator cause it has like the gslp style (is more idiotproof which I might need to begin with) and also like the idea of being able to rdl and dl in the same week also 3x squats/rows/bench kinda like that) also the volume is not as big as bare bones (maybe the 6, 7, 8 reps + amrap but imo that might be enough for me)

Anyways apologies for hijacking your thread. On topic

Damn 222+/- kg on DLs? 265kg as your max damn man, im jealous haha. I must imagine you must feel bummed tho if you lose your grip on 490. I think I am gonna struggle alot on that but my weight will be like 375% lower then your weight haha (im bad at maths but im gonna start with 60kg/132lbs DLs so way different then yours)

But who knows man, maybe your forearms/grip had a weak day. I got a feeling you are gonna blast it next workout!

I am not familiar with the programs that are going right now. I am currently following another journal where the man is using Fierce 5 and it seems like he is making solid progress so far. IMO, the plan you outlined in this post sounds like a good way to start getting strength up. And everybody starts with 60kg(or 135 pounds in Murica cause 45 pound plates) on deadlifts, but I do not know any serious lifters that stay there for long. Depending on your program and goals(and food) you will be pulling 315 pounds for reps probably in a short time. After that 405 and 495 are usually not far off....

585 on the other hand.... that one is about 300 pounds heavier than 495

[Motiviert]

not sure what was up. I went in feeling strong as hell, left feeling like i got owned by 490 a little bit :d it could have been any number of things. As you say, eat, rest, and get back to it.



I am not familiar with the programs that are going right now. I am currently following another journal where the man is using fierce 5 and it seems like he is making solid progress so far. Imo, the plan you outlined in this post sounds like a good way to start getting strength up. And everybody starts with 60kg(or 135 pounds in murica cause 45 pound plates) on deadlifts, but i do not know any serious lifters that stay there for long. Depending on your program and goals(and food) you will be pulling 315 pounds for reps probably in a short time. After that 405 and 495 are usually not far off....

585 on the other hand.... That one is about 300 pounds heavier than 495 :d

too much real life @ bolded

[400Lb Gorilla]

too much real life @ bolded

lmao there are just those weird differences. First time I pulled 495 it went up so easy and fast I almost fell backwards. Put a couple of 2.5s on there just so I could say I could pull a quarter ton, and didnt even get the bar to pretend like it was gonna come off the ground...

Them 2.5s sometimes forget they have a decimal in there

[400Lb Gorilla]

SST Wave 3 Week 1
Assistance Work Day
Weight: 203 pounds

Press
45x12
95x8
135x5
185x3
205x1.25
205x1
135x7

Incline Benchpress
45x7
135x5
185x5
225x3
185x5
135x8
135x8

Floor Press
45x7
135x7
185x5
185(+75)x4
185(+75)x3
185(+75)x3

BB Shrugs
185x12
225x8
225x8
225x8
225x7

DB Lateral Raises(no rest between sides/sets)
25x7, 7, 7, 7

Rear Delt DB Flyes
45x12, 12, 12, 12

DB Curls(no rest between sides/sets)
25x8, 8, 7, 6 <-----A couple of these last reps were not all that strict


Got in, got a lot of stuff done and got out. Got to go back to work tomorrow so I finished this week off strong, in my opinion. I really wanted to get 205 for a double today but it wasn't happening. It is hard to believe that at one point I could press 205 for an easy 5 reps. Anyway, I got videos of some of these lifts(obviously the heaviest ones ) and I think on my next run with this program I am going to add a press day that has its own goal numbers.

[400Lb Gorilla]

Forgot to post up the deadlift vid:




And yes, before anyone comments on it, I did turn that 490x3 into a stiff legged deadlift lol

[400Lb Gorilla]

[400Lb Gorilla]

Weighed in yesterday at 199 pounds

I just randomly stepped on the bathroom scale after a shower, and that one put me at 198. So I stepped on the one I normally use and it still put me under 200.... first time in probably 10 years i weighed under 200

[400Lb Gorilla]

SST Wave 3 Week 2
Squat Day
Weight: 202 pounds

Squat
Warm-ups
135x5
185x5
225x5

Working Sets
265x5
300x5
335x5

Box Squats
135x3
225x3
275x3, 3, 3, 3

Speed Deads(w/chains)
135x2
225x2
330(+75)x2, 2, 2, 2, 2

Got in, sweat my bawls off, and got out. Had to leave some stuff out today cause.... life. Will make up the calf raises and goodmornings tomorrow, if I got the time. Other than that, nothing too exciting.

[Motiviert]

Congrats on the under 200( if that's your goal )

The thought of Speed deads make my back think of taking a one way trip to SNAP CITY just by hearing it lol. Gjdm

[400Lb Gorilla]

Congrats on the under 200( if that's your goal )

The thought of Speed deads make my back think of taking a one way trip to SNAP CITY just by hearing it lol. Gjdm

lol yeah I never really liked associating "speed" and "deadlifts" but they are supposed to help with power off the ground and I tend to do them with weight that is normally a warm or easy side of working weight. My goal for weight is not really to lose or gain any. Just trying to get stronger and somewhat maintain bodyweight. As long as I stay between 195 and 210 I am good with everything.

[400Lb Gorilla]

SST Wave 3 Week 2
Benchpress Day

Benchpress
Warm-ups
45x10
95x6
135x6

Working Sets
215x5
245x5
270x5

Speed Bench(Reverse Band)
225x2, 2, 2, 2, 2, 2

Z-Press
95x5, 5
115x3
135x3, 3, 3

DB Lateral Raises
25x7, 7, 7, 7, 7

Floor Press
185x5, 5, 5

JM Press
95x7, 7, 7

DB Curls
25x12, 12

It was 101 degrees in my garage today and the heat definitely took some oomph out of me. Despite that I muscled 270 for 5 reps and got a lot of work done. Still need to make up the goodmornings and calf raises from yesterday, but today was not the day for putting anything on my back.

[400Lb Gorilla]

Squats from yesterday

[Woody-5]

Home gym with no AC in that kinda heat sucksssss

I miss my Illinois house with the central air.

Nice work gettin it done

[400Lb Gorilla]

Home gym with no AC in that kinda heat sucksssss

I miss my Illinois house with the central air.

Nice work gettin it done

Yeah it can be brutal, but what doesnt kill you sure can feel like it anyway One day I will get around to getting in my attic and running some duct work to my gym, but really I think I just enjoy the abuse.

Benchpress stuff from Tuesday:

[400Lb Gorilla]

SST Wave 3 Week 2
Deadlift Day

Deadlift
Warm-ups
135x5
225x5
315x5

Working Sets
360x5
415x5
465x5

Paused Squats
135x3
185x3
225x3, 3
270x3, 3, 3

Romanian Deadlifts
135x5
185x5, 5
225x5, 5
275x5, 5

Goodmornings
95x10
115x8, 8, 8

BB Shrugs
135x8

I was not mentally prepared for this one. I am tired, sore as fuk, and it is still hotter than the devil's taint in my garage. But I shut my whiny ass up and got to pulling. I actually managed to impress myself The deadlifts were more effort than I wanted to have to put in for a top set of 465x5 but they were not nearly as bad as I feared going into it. That chitty 490x3 set last week got the confidence down. The work today has restored my faith in my pulls.
Paused squats are a nice way to slow time down.
I hate RDLs and always have. I never feel these in the hamstrings. Going to permanently leave these out from now on.
Goodmornings were light and they definitely hit the hamstrings and glutes.
I will make up shrugs tomorrow. I just didnt have anything left in the tank for them today.

[400Lb Gorilla]

[400Lb Gorilla]

SST Wave 3 Week 2
Assist Work Day

Press
45x10
95x8
135x3
155x3
175x3
195x3
205x1
145x8

WG Pullups
BWx5, 5, 5
BW(+25)x3, 3, 3

Chin-ups
BWx7, 7, 7, 6, 5, 5, 3

BB Rows
135x10
155x5, 5, 5, 5, 5

Stole an idea from Dopamine72's journal and did more sets on presses. Also, kept the rest periods very short, just long enough to load the next weight increment and get back under it. The rest of the work was pretty good. Also kept the rest period between sets shorter on these.

Next week I am going camping with the family so I will get squat day and maybe bench day done before I go and the deads will have to wait until Sunday or the following Monday. The week after that is the last active recovery week before I ramp up to what I hope will be a new squat and bench max. I doubt I will get a new deadlift max since I set the training max for this run fairly low to focus on squats

[Woody-5]

That 205 press is sexy as fack

Headed out into the wilderness for camping or staying at a campground?

[400Lb Gorilla]

That 205 press is sexy as fack

Headed out into the wilderness for camping or staying at a campground?

Campground. Only time I do wilderness style camping is for fishing trips. And no kids for that one. Usually just me and the wife

[400Lb Gorilla]

[PitufoCanario]

In, hope to learn a thing of two from you my american friend!