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Thread: The Jungle

  1. #151
    ... Raigs's Avatar
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    What a couple days to combine! I can’t wait to see how you feel tomorrow. Do you have a big meal or anything planned as well?

    I work in a pretty fit kitchen. Even the ladies lift. Might have to start a competition
    My “training log”
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  2. #152
    Puni's Alt Account 400Lb Gorilla's Avatar
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    I actually feel real good today. Little soreness in the legs but nothing too bad. I am jelly of your working situation. Only one guy I work with lifts but even he only lifts to stay fit and active.... not many meatheads in my company lol.

    Well it is still raining so I did some quick press work today

    SST Week 2
    Press Day

    Press
    45x10
    95x5
    125x5
    145x5
    155x5
    155x5

    DB Rows
    75x7, 7, 7, 7, 7, 7

    Pull-ups
    BWx10, 8, 8, 8, 7

    Posting from iPad so no cool bold letters o4 underlined titles
    Woke up later than planned and it is still raining outside so I threw this in before I go ge5 ready for work.
    Presses were good but my focus was chitty. I was supposed to do 125, 145, and 165. I forgot the 5s on the first and realized it as I was about to strip the weights. So I took a rest, THOUGHT I had put the 5s on and ended up doing another set of 155x5. As I said focus was not there today.
    DB rows were solid. Did them with little to no rest between sides. By the 4th set my lats were burning.
    Pull-ups should come first in the workout lol. But they still felt good. The fact that lats were still pumped from the rows made it easier to connect with them on the vertical pull


    Edit:lol this ipad thinks my rep power is a phone number
    You would be surprised just how much time I have to waste.
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  3. #153
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    Haha yeah that’s sounds like you were in coast mode thinking about other things. Two sets 155 isn’t bad though. Might give you a mental push to hit it next week.

    I only post from my phone. I like the cleaner look of not bold and such anyway. It loads faster
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  4. #154
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    Haha yeah that’s sounds like you were in coast mode thinking about other things. Two sets 155 isn’t bad though. Might give you a mental push to hit it next week.

    I only post from my phone. I like the cleaner look of not bold and such anyway. It loads faster
    yeah it happens lately life has been getting busier than I like for most weeks. No biggie. While I love presses, they tend to get stronger as long as I am increasing bench weight and at least performing presses. I am hoping that I can get 225 up overhead by the end of this run, but as long as my press goes from 205 to something heavier than 205 I am good

    You would be surprised just how much time I have to waste.
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  5. #155
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    I think what your other numbers are and how this program looks that 225 easily within reach. It getting strong with stronger benching makes sense. Really goes together
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  6. #156
    Work in Progress CW47's Avatar
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    Man, I need to pay more attention to the logs in this section... I have lots to learn from those of you that have been at this for many years already.

    Really liking the programs you're running right now. I ran 5/3/1 for a couple of years, and then recently started doing some Conjugate stuff because I was basically never maxing out on 5/3/1, and I just needed a change. This looks like a good combination of the two. I'm digging the exercise selection as well. Definitely will be following your progress, and probably asking some questions along the way.
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  7. #157
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    I think what your other numbers are and how this program looks that 225 easily within reach. It getting strong with stronger benching makes sense. Really goes together
    I am one of those that thinks that benchpress has more carryover to press than the other way around. While the benefits of overhead press cannot be denied, I just don think it translates to bench that well.

    Originally Posted by CW47 View Post
    Man, I need to pay more attention to the logs in this section... I have lots to learn from those of you that have been at this for many years already.

    Really liking the programs you're running right now. I ran 5/3/1 for a couple of years, and then recently started doing some Conjugate stuff because I was basically never maxing out on 5/3/1, and I just needed a change. This looks like a good combination of the two. I'm digging the exercise selection as well. Definitely will be following your progress, and probably asking some questions along the way.
    Yeah the guy that designed this loved the way 5/3/1 gave you a steady "goal" to hit each week and the structure of the lifting days.
    But he also has a weird fetish for speed work and using bands/chains to help overload the muscles and CNS.

    Welcome to my journal. Ask any questions and if I dont know the answer, it usually means the question is one I should have asked lol.
    You would be surprised just how much time I have to waste.
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  8. #158
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 3
    Squat Day
    Weight: 199 pounds

    Squat
    Warm-ups
    135x5
    225x5

    Working Sets
    280x5
    320x3
    360x1
    380x1
    400x1
    Rev Band: 440x1

    Speed Deads(w/Chains)
    135x3
    225x3
    315x2
    385x2
    385(+75)x2, 2, 2, 2, 2

    Box Squats
    135x3
    185x3, 3, 3, 3, 3
    ^^^Working on form

    Calf Raises(standing)
    185x30, 20, 25, 20

    Legs and core are smoked.
    Squats were solid today. Form was good. Even on the 400 single it was pretty decent, although there was definitely some fight to get that one back up. Except for the 400 and 440 singles, I went beltless for all the sets. Just curious to see what I could do without it. 400 scared me too much to try it without the belt though.
    Speed deads were good.
    Box squats I am still working on form. After reading a couple of Westside articles on the lift I realized I am not doing box squats, I was just squatting on a "box". So I am going to be keeping these under 2 plates until I am happy that I am hitting consistently decent form.
    Calf raises are a little less boring when I go past 12-15 reps lol. They BURRRRNNNNN
    You would be surprised just how much time I have to waste.
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  9. #159
    Puni's Alt Account 400Lb Gorilla's Avatar
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  10. #160
    Work in Progress CW47's Avatar
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    Nice! I'm with you on the box squats. Been doing them regularly for the last couple of months. They're simple in concept, but not so simple to do correctly. The tendency for me initially was definitely just to sit down and stand back up, which completely defeats the purpose of the lift.

    First question - Do you have a link to the program that you can share? I tried searching both 'Specialized Strength Training' and 'SST' with no luck.
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  11. #161
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by CW47 View Post
    Nice! I'm with you on the box squats. Been doing them regularly for the last couple of months. They're simple in concept, but not so simple to do correctly. The tendency for me initially was definitely just to sit down and stand back up, which completely defeats the purpose of the lift.

    First question - Do you have a link to the program that you can share? I tried searching both 'Specialized Strength Training' and 'SST' with no luck.
    No there is no link nor is it a program you will find available anywhere. The guy that designed it gave me the spreadsheets and write up. Let me get his permission and I will send you the spreadsheet and the notes on it. If he says no, I will get you his contact information so you can get it from him.

    As far as a I know, he does not charge anything for the program but I think he likes to keep tabs on the people that use it so he can tweak the program to encompass more lifters
    You would be surprised just how much time I have to waste.
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  12. #162
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Just found out the wifey is getting me an Elite SS Yoke Bar for my birthday

    superexcitedlikea5yearoldchildonchristmasmorning/10

    lol I have been wanting to get one for a while but at 425 dollars and 75 in shipping, I wanted to do a lot of research and make sure it was going to be something I use more than once a month.
    The wife asked what I wanted for my birthday and I just threw that out there as an idea I figured she would laugh at...

    But she is getting more into lifting and she finds holding the bar in the squat position is hurting her shoulders in the bad way. She took one look at how the yoke bar is set up and asked if it would help her issue. I laughed since that is what what the bar was designed for. So, now I am getting me a new bar that I have been wanting for the last 6 months.


    You can all be jelly if you want Cause I would be jelly of you if you got one
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  13. #163
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    A lot going on here first off living up to your name!!!! I’m sure you are smoked a lot of the same muscles hitting it hard.
    385 speed dead’s make me laugh 😂

    Pretty sick you got a nice customized training program for you I didn’t know that


    Have you looked at the marrs bar?
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  14. #164
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    A lot going on here first off living up to your name!!!! I’m sure you are smoked a lot of the same muscles hitting it hard.
    385 speed dead’s make me laugh

    Pretty sick you got a nice customized training program for you I didn’t know that


    Have you looked at the marrs bar?
    It isnt really customized for me, since that is my job. He recommends what kind of assistance is in there but says that the lifter has to keep their own weaknesses in mind. If you got strong glutes, hams, and lower back, then putting all your assistance into things like RDLs, goodmornings, and other pulls are not gonna help catch up weaker quads. But there are some things he says should always be done, the main lift and speed work.

    Everything else you fit to your own needs!


    Yeah I looked into that one and while it looks like it would replicate the low bar squat better than the ss yoke bar, I decided against it for two reasons:
    1. I have no issues holding the barbell on back. But the wife does and she prefers the high bar squat style. I think the yoke bar would be better for both of us.
    2. It is $700 before shipping lol.
    You would be surprised just how much time I have to waste.
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  15. #165
    ... Raigs's Avatar
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    Well I didn’t realize it was 700$ people have stupid amounts of cash.

    That’s still a pretty cool program and to give you the words of wisdom but let’s you figure it out. Is probably better anyway
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  16. #166
    The All-American American Woody-5's Avatar
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    nice spread of work in here apeman!

    Lol @ the double fail with pressing and not adding the 5s. We've all had those kind of focus days, especially us parents.

    Awesome squatting, big 440 reverse band rep! I see the speed deads got a nice little weight bump too.

    DB rows FTW
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    Work in Progress CW47's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    No there is no link nor is it a program you will find available anywhere. The guy that designed it gave me the spreadsheets and write up. Let me get his permission and I will send you the spreadsheet and the notes on it. If he says no, I will get you his contact information so you can get it from him.

    As far as a I know, he does not charge anything for the program but I think he likes to keep tabs on the people that use it so he can tweak the program to encompass more lifters
    Ahh, I see. Thank you for reaching out him.
    I'm only about 3 weeks into my current program, and plan to run that until the end of the year most likely (I feel like I need at least 2-3 months to know how well something is working).
    Would love to give SST a good solid run at some point though.

    Definitely jelly about the Yoke Bar... but congrats. Should be fun breaking it in when the time comes.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    Well I didn’t realize it was 700$ people have stupid amounts of cash.

    That’s still a pretty cool program and to give you the words of wisdom but let’s you figure it out. Is probably better anyway
    Yeah, to be honest if the wife had not recently got this job where she basically doubled our income, I would probably not be getting this bar. If anything I would have went with the Titan version, cause it got a lot of decent reviews. But, since she picked up this new job she brings more than I do in and we were pretty comfortable on my salary alone lol. But, still 500-700 is still a shock to my senses.

    I love programs that promote customization like that 5/3/1 is one of those programs. Wendler even insists that you choose your own assistance work. As CW47 pointed out. This program is a good mix between 5/3/1 and the conjugate method.

    Originally Posted by Woody-5 View Post
    nice spread of work in here apeman!
    Lol @ the double fail with pressing and not adding the 5s. We've all had those kind of focus days, especially us parents.
    Awesome squatting, big 440 reverse band rep! I see the speed deads got a nice little weight bump too.
    DB rows FTW
    Thanks Wood I was a little scared approaching that 440 lol. Had to remind myself over and over that the weight used to be a rampup or light working weight. Yeah I am pretty sure kids steal our mental and physical attributes. I use to have so much energy and I could focus on something so hard that it took a lot of effort to break that focus... now I got no energy and it takes a force of willpower to keep my focus right

    Originally Posted by CW47 View Post
    Ahh, I see. Thank you for reaching out him.
    I'm only about 3 weeks into my current program, and plan to run that until the end of the year most likely (I feel like I need at least 2-3 months to know how well something is working).
    Would love to give SST a good solid run at some point though.

    Definitely jelly about the Yoke Bar... but congrats. Should be fun breaking it in when the time comes.
    Us grown men have to find a program that gives steady results, can be customized to fit busy schedules and multiple responsibilities, and can also be used to fit different goals.

    lol just looked at your journal. Seems you are also a fan of quality home gym equipment. What funny is you are going with BodySolid and I am pretty sure that is who I bought my power cage from 8-10 years ago. I like researching and researching and researching equipment before I pull the trigger in the hopes that I will only have to buy whatever it is once. Somethings are gonna get worn out, such as I am pretty sure I am going to need a better squat bar at some point, but this yoke bar not something I foresee having to replace.
    Both of my barbells I use are used for everything. Squats, front squats, deadlifts, etc. so I am kind of rough on them
    You would be surprised just how much time I have to waste.
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  19. #169
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 3
    Benchpress Day

    Benchpress
    Warm-up Sets
    45x10
    95x5
    135x5
    185x5

    Working Sets
    225x5
    255x3
    285x1
    295x1
    305x1

    Reverse Band Sets
    320x3
    225x2, 2, 2, 2, 2, 2

    Close-grip Benchpress
    225x3, 3, 3
    185x3, 3, 3

    BB Curls
    45x10
    65x10, 8, 8

    JM Press
    65x10
    95x7
    115x7, 7, 7

    Whoooooooooooo!!!!! I was very much surprised at how this workout turned out. I was tired and sore as hell from yesterday and I was pretty sure I was gonna bomb out on the 255 set. But I screwed the bawls on a little tighter, stopped acting like a wimp, and got to work.
    Benchpress was AMAZING. The singles are all paused and the only set I felt like I had any difficulty on was the 255 triple lol. Rev band bench was fast and solid. The 320 triple before the speed work was definitely easier than I thought it would be. The 225x2 speed sets were slow coming down and fast going up.
    CGBP was great. I was expecting 225 to feel lighter but it cant always go as you hope
    Curls and JM presses got the arms feeling good.

    As some of you may notice I dropped the Z-press/lateral raise superset today. I have decided that since I have a press day that is where my shoulder work is going to go. I like Z-press but I am hoping that by putting heavy standing press work in front of them that I will be less tempted to go heavy on them and concentrate more on building the muscles that keep my arms attached
    You would be surprised just how much time I have to waste.
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  20. #170
    Work in Progress CW47's Avatar
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    I see how it's gonna be... You compliment me on Deadlifting 305, and then you go and bench it, lmao!

    Seriously happy for you. That must have felt fantastic.

    Would love to see some video of you doing JM Press sometime. I'm doing it every week right now too, and still trying to figure the damn thing out. I keep bringing it down to a slightly different spot every time I do it. Last time it was basically to my chin, and it felt really good, but I'm curious about how you're doing it.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Somebody's husband Motiviert's Avatar
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    Atta freaking boy
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  22. #172
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    Praise for the healthy income! That’s great news. And even better you can enjoy the finer things in life! Aka gym equipment.


    Way to tighten down and crush it! Always enjoy how strong the speed set work it. Going to feel that tomorrow.

    Dropping the shoulder work to be able to focus on them another day is a good idea and something worth trying to see how it works. I’m in to see how it progresses
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  23. #173
    The All-American American Woody-5's Avatar
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    sweet benching! lol'd at 255 triple being hardest set then crushing 305.
    Great speed work and CG. Need chained CGBP next time

    Fuk yea on doubling the income! Go by the SW500 mag now!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  24. #174
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Thought I posted this up before I went to work last night...



    Originally Posted by CW47 View Post
    I see how it's gonna be... You compliment me on Deadlifting 305, and then you go and bench it, lmao!

    Seriously happy for you. That must have felt fantastic.

    Would love to see some video of you doing JM Press sometime. I'm doing it every week right now too, and still trying to figure the damn thing out. I keep bringing it down to a slightly different spot every time I do it. Last time it was basically to my chin, and it felt really good, but I'm curious about how you're doing it.
    It did feel good get that weight up with the way I was feeling. I will be really ecstatic if I could get my bench back to the 350 range!

    Here is a few weeks ago. Go to 1:45 in this video and it I got a couple of sets with 95 and 135:



    I try to bring the bar to my chin or just under my chin, where it still touches my chin, and come back up. I have long arms compared to my upper torso so depending on your mechanics you may hav to pick a spot lower than the chin or higher than your chin.

    Originally Posted by Motiviert View Post
    Atta freaking boy
    My man. where you been?

    Originally Posted by Raigs View Post
    Praise for the healthy income! That’s great news. And even better you can enjoy the finer things in life! Aka gym equipment.


    Way to tighten down and crush it! Always enjoy how strong the speed set work it. Going to feel that tomorrow.

    Dropping the shoulder work to be able to focus on them another day is a good idea and something worth trying to see how it works. I’m in to see how it progresses
    Lmao yeah she started the gig up almost 3 months ago and we have been just annihilating debt. Right now she is working from home because of COVID so it is nice.

    Yeah sometimes those kind of days end up being some of the best workouts. Shoulders and traps definitely feeling tired. I have had luck in the past giving all direct shoulder work its own day. Combined with the benchpress work and pulling days, I technically have 3 days a week that need shoulders to do their thing

    Originally Posted by Woody-5 View Post
    sweet benching! lol'd at 255 triple being hardest set then crushing 305.
    Great speed work and CG. Need chained CGBP next time

    Fuk yea on doubling the income! Go by the SW500 mag now!
    lol sometimes workouts are weird like that. You feel strong as hell.... for exactly one rep After that the feeling of invincibility fades. Chained CGBP.... I might be able to make that happen.

    Just looked up the retail price on that SW 500..... That a lot of moolah for a lot of gun. I got a Springfield XDS(9mm), an SW M&P(also 9mm), and I am currently in the market for a subcompact that is smaller than the Springfield, since the wife would prefer something that fits her hand and is more easily concealed.

    Buying that 500 is something I will probably do a lot later on lol.
    You would be surprised just how much time I have to waste.
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  25. #175
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 3
    Deadlift Day
    Weight: 199 pounds

    Deadlifts
    Warm-ups
    135x5
    225x5
    315x5

    Working Sets
    365x5
    415x3
    465x1
    485x1
    505x1
    455(+75)x1

    Paused Squats
    135x3
    185x3, 3, 3, 3

    Pullups
    BWx11, 7, 7, 7, 5, 5

    DB Rows
    75x10, 10, 10, 10, 10

    This was another day that I was not wanting to workout. But, unlike bench day, I got my motivation and energy up shortly into the working sets. So, by the time I hit the singles I was back to where I should be.
    Deadlifts started slow and sluggish and ended up getting much better. By the time I got to 465 I was feeling like I was supposed to.
    Paused squats sucked. But I expected them to lol. The fact that I consistently hit 185x3 was a surprise.
    Pullups and DB rows were thrown in because I could not imagine RDLs and GMs going any better lol.
    You would be surprised just how much time I have to waste.
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  26. #176
    The All-American American Woody-5's Avatar
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    hnnngg 505
    that was my all time best yank

    paused squats suck on their own, but after the core is toasted from heavy pulls must be much, much worse

    Originally Posted by 400Lb Gorilla View Post

    lol sometimes workouts are weird like that. You feel strong as hell.... for exactly one rep After that the feeling of invincibility fades. Chained CGBP.... I might be able to make that happen.

    Just looked up the retail price on that SW 500..... That a lot of moolah for a lot of gun. I got a Springfield XDS(9mm), an SW M&P(also 9mm), and I am currently in the market for a subcompact that is smaller than the Springfield, since the wife would prefer something that fits her hand and is more easily concealed.

    Buying that 500 is something I will probably do a lot later on lol.

    I recently picked up beretta 92FS 9mm and I love it.

    but 500 vs 9mm lololol
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    https://forum.bodybuilding.com/showthread.php?t=177649631
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  27. #177
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Woody-5 View Post
    hnnngg 505
    that was my all time best yank

    paused squats suck on their own, but after the core is toasted from heavy pulls must be much, much worse

    I recently picked up beretta 92FS 9mm and I love it.

    but 500 vs 9mm lololol
    Jeeebus that looks brutal lol. I have always like 9mm, .40, and .45. And, the only reason I like .45 is the power lol. I am having trouble "feeling" the kind of kickback that damn 500 round would put on the wrist, shoulder, and elbow
    You would be surprised just how much time I have to waste.
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  28. #178
    The All-American American Woody-5's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Jeeebus that looks brutal lol. I have always like 9mm, .40, and .45. And, the only reason I like .45 is the power lol. I am having trouble "feeling" the kind of kickback that damn 500 round would put on the wrist, shoulder, and elbow
    I have a Walther PPQ .45 that is fukking awesome (and it holds 12 in the mag!)
    shoots so good, plus it doesn't bruise the hand
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  29. #179
    Puni's Alt Account 400Lb Gorilla's Avatar
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    On this video:
    Deads- 415x3, 465, 485, 505, 455(+75)
    Pullups: BWx11

    You would be surprised just how much time I have to waste.
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  30. #180
    Somebody's husband Motiviert's Avatar
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    Man been busy lately. But we out there. Mirin last few workouts hard
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