The Jungle

[Raigs]

I never have tried a strict stiff leg. I’ll keep it in the back of my mind though. Honestly feeling it in the back of the knee is scary

[JohnButz]

Congrats on the chin PR! Awesome!

[400Lb Gorilla]

Sick reps on the chins at nearly 200 BW! 20 soon.jpg
85x8 DB shoulder press in pretty damn good for not getting into the groove
love the front / lateral raise superset, that one always brings a tear to the eye
slow curls are the best to finish- that intense pump

Thanks Wood. Not sure what was up with the presses that day. The bicep pump was ridiculous

I never have tried a strict stiff leg. I’ll keep it in the back of my mind though. Honestly feeling it in the back of the knee is scary

lol not necessarily behind the knee, just all the way down the hamstring. And keep them very light if you go with a stiff leg approach.

Congrats on the chin PR! Awesome!

Thanks John!

[400Lb Gorilla]

Push/Pull/Legs
Leg Day
Weight: 193 pounds

Squat
135x10
185x8
225x8
275x5
Belted
325x8, 7, 7, 7, 5

Front Squat
135x3
185x3
225x3
Belted
280x3, 3, 3

Yoke Bar Goodmornings
65x10
115x8, 8, 10, 10, 15

Thats All Folks
This is shaping up to be a week of shorter workouts lol. Only had 45 minutes to squeeze this one in. The lack of time is because I am currently cutting up and hauling off a tree that fell in my backyard. The weather has been crap lately but today was so nice I almost skipped the workout to go cut up a tree. Still, got in, got the work done, and got out.
Squat goal was set but not met. 5 sets of 7 are the minimum goal. Almost got it but the last 2 sets the legs were fried. So I finally have found a weight to progress on. Got to be honest, I was not expecting 325 to be 50 pounds heavier than 305! Got a video of the 3rd set.
Front squats I went a little more conservative with. My ego needed a win for the day so I added 5 pounds to last weeks 3x3 and nailed it. Last set required a decent amount of courage and effort to get 3 reps on. Got a video of the 1st and 3rd sets.
Goodmornings were great The reason for the weird rep progression is I just wanted to get a shorter video of these to show how I usually do them and after that I was playing around with how I was point my toes. If anyone is interested, it seems toes pointed out at "45 degree" angles seems to be the best way to get the hamstrings into it more. Toes pointed straight ahead tends to bring glutes into more. This might just be me though, so dont take that as gospel

[400Lb Gorilla]

[George2100]

You make me feel lazy lol fukin savage man

[Motiviert]

Man then front squats are brutal

[400Lb Gorilla]

You make me feel lazy lol fukin savage man

lol thats how I feel looking at one of your workouts

Man then front squats are brutal

They arent too bad but they are starting to get back near good numbers for me.

[CW47]

My legs got sore just watching that most recent video...
Front Squats are such a killer. Doing them after back squat even more so. An extra 5 pounds on them after burning your legs out on back squats definitely qualifies as a 'win'.

[400Lb Gorilla]

Been busy as hell the last few days. I am finally done cutting up the fallen tree in my yard and all thats left is taking it to the local dumping site, which is easy enough that it won interfere with my internet time
Everything else has pretty much started to level off around here. The stuff I got left around here to do is mostly odds and ends stuff now, such as touch up paint here and there, a few pieces of quarter round need replacing/installing, and I got some trim work to do. Good thing is one of this work is physically demanding or time consuming.

Yesterday's workout was squeezed in between a trip to the dumping place and going to meet with the builder about the new property.

Push/Pull/Legs
Push Day

15 Degree Incline Press
25x15
45x12
75x11
95x10
115x5
55x12

DB Spoon Press
55x8, 8, 8, 8, 8

DB Skullcrushers
25x12, 12, 12, 12

In My Defense...
I know my stated goal is hypertrophy but I couldnt resist going heavier until I found a weight that definitely fell into the realm of "strength training" lol. But I did keep it on the higher side of heavy reps!
Only goal I had for incline press was to see if I could use some triple digit DBs for the work. I should have went with 105s but it still felt good to use them 115s. Gonna chalk this up to confidence building lol.
Only goal on spoon press was to continue drilling in the form on these. I might add weight to these next week, but most likely I will see if I can add reps.
DB skulls continue to remain my favorite extension exercise for this day. They hit the triceps hard.




You guys let me know if you have any issues playing this vid. Seems I have a copyright issue with this one.

[400Lb Gorilla]

Todays workout I had plenty of time for.

Push/Pull/Legs
Pull Days
Weight: 191 pounds

Deadlifts
135x7
225x7
315x7
365x5
405x3

Belted
455x3
500x2
405x3
225x15

BB Corner Rows
Plate Weight Only
90x8
135x8
160x8, 8, 5
90x8, 8, 8

DB Curls
25x15, 12, 10, 10

Almost Strong Again...
Goal today was originally some heavy singles in 500+ range. But, 500x2 was a better idea lol. Could have pulled it for 3 but it would have been an ugly, nasty looking rep and my right bicep is still bother me. I think when I replaced the breaks on my car a couple of days ago I managed to irritate it or something again.
The rows were alright but I really wanted to do pullups today. The bicep did not support pullups or chinups(I tried both), so I went with a row that doesn't put as much pressure on them. These did hit the lats and traps hard, which probably means I need to lighten them up a little
Curls were just to test out that right bicep and get some curls in. No issue with curls. Only seems to hurt when I try pullups, chinups, or DB rows(yes tried these today too lol).

[George2100]

I also love DB skull crushers. Feels so much better on the elbows

[400Lb Gorilla]

I also love DB skull crushers. Feels so much better on the elbows

Plus you get a little more range of motion I think. Only trade off is you have to keep them a little lighter on the weight.


Video from today:

[JohnButz]

Incredible strength on those deads Brother! I am in awe.

[400Lb Gorilla]

Incredible strength on those deads Brother! I am in awe.

Thanks John.


Push/Pull/Legs
Leg Day
Weight: 192 pounds

Squat
135x7
185x7
225x7
275x5

Belted
325x10, 10, 10, 7, 7

Front Squat
135x3
185x3
225x3
255x1

Belted
285x3
255x3
225x3
185x3


My Excuses
I was testing a theory today. Last time I moved deadlifts because I figured that without the deads, squats should be easier. So today was a test to see just how much my squat would suffer if I put them after my HEAVIEST deadlift workout so far.
My squats improved. Form seemed easier to maintain and the strength was all there. There was improvement over the last leg day, so thats really all I wanted. Even though I hit my minimum goal of 5x7, I will be sticking with 325 for at least one more workout. Those last 2 sets I thought were going to kill me just getting to 7.
Front squats took a hit today but not a major one. I got 285x3 with a little grinding, but not as much as I thought it would be. To be real, I thought I was going to leave 285 on the safety pins lol. Felt good though. I added a little pause on the last rep of 255x3 just because I was feeling all strong and chit

[Woody-5]

500 double DL then 325x10 squats the next day?
You're insane guy, those are phenomenal numbers.
How bad were you jacked up the next day?

[Raigs]

Almost strong again! 500 is so strong! Then the next workout is squats. Your a true gorilla!

[400Lb Gorilla]

500 double DL then 325x10 squats the next day?
You're insane guy, those are phenomenal numbers.
How bad were you jacked up the next day?

Thanks Wood. I am still jacked up lol. My legs are SORE!

Almost strong again! 500 is so strong! Then the next workout is squats. Your a true gorilla!

Thanks Raigs.

[400Lb Gorilla]

Push/Pull/Legs
Push Day
Weight: 192 pounds

Incline DB Press
25x10
45x10
75x10
95x10
45x20

Single-Arm DB Press
25x7
45x7
65x7
85x3
65x7
45x7
25x12

DB Lateral Raises
25x8, 8, 8, 8

DB Front Raises
25x8, 8, 8, 8

Woooooooo!!!
Today I was mostly focusing on the shoulders. No real goal set for the day except to move some weight with the muscles that that keep my arms attached.
Incline presses were solid. That 95x10 was pretty close to being a 10RM.
Single-arm presses were going smoothly until that 85x3 set lol. It is still the "clean" that is killing this lift.
The lateral raises and front raises were done slowly to increase time under tension.
Shoulders, and even chest, are pumped up.

[George2100]

Solid shoulder focused session brah. Love banging out the raises for a pump!

[400Lb Gorilla]

Thanks George.

Sorry I been MIA for the last few days! I had to lay off the lifting for a few days. On my "Pull Day" I started with chin-ups and nailed a PR of 18 reps. But I should have warmed up better or something because I strained something in the back of the left shoulder. I cannot tell if it is the posterior delt or medial delt but I definitely pissed off something in that area.

So I took the last three days off and started with Push Day again. This actually gives my legs a few more days to fully recover before putting them through another 5x7+ leg day lol. I felt a little stiffness in the shoulder but no pain and no discomfort. Just some tightness until I got a few sets into the incline presses and then even the tightness was gone.

[400Lb Gorilla]

Push/Pull/Legs
Push Day
Weight: 191 pounds

Incline DB Press
25x8
35x8
45x8
55x8
^^^^^Just making sure the shoulder was good to go
75x8
95x8, 8, 7
55x15

DB Benchpress
55x8
75x8
95x8
75x8, 8
45x12

DB Spoon Press
45x12, 12, 12, 12

DB Skullcrushers
25x12
45x10, 10, 10

Hell Yeah
Only goal was to test the shoulder to see if it would hold up with no pain. It was tight when I first started but by the time I got to the 55x8 even that had gone away.
Nothing too difficult or too heavy today. The only reason I have a 95x7 on that third set is because I counted the first half rep as a rep(if you watch the video you will see what I am talking about) and didnt realize it until I watched the video myself.

Chin-ups from the other day:




Incline DB press: 95x8, 95x7
DB Bench: 95x8
Spoon Press: 45s x12

[400Lb Gorilla]

This never happpens lol. Usually one of you slackers is around to stop me from having the last post in all the journals I am subbed to:

[Woody-5]

way to run the board! nice PR haha ^^^^^^


glad the shoulder issue was short lived. fukking hate little tweaks like that, and they happen more often as I get older.

slaying some sick incline DB numbers!
That chin PR is crazy, in for 20

[400Lb Gorilla]

Thanks Wood!


Push/Pull/Legs
Pull Day
Weight: 191 pounds

Deadlift
135x5
225x5
315x5
365x5
405x3
455x1
505x2 <-----Only belted set
225x12

DB Rows
55x10
75x10
95x8
125x8
65x20

BB Shrugs
225x10, 10, 10, 10

DB Curls
25x10
30x10
35x10, 10, 8


Rolling on...
Goal was 505x2. Thats it. I was actually so focused on getting 505 for a double that I forgot to put any thought into what I was going to do after the big pull.
The DB rows were what I decided to do after doing 2 reps of neutral grip pullups(I got a trap bar the other day and put it on top of my rack, boom), 3 pullup reps, 3 chinup reps, and a set of BB rows using 135. I really need to remember to put some thought into the ENTIRE workout lol.
Anyway, deadlifts were great and the 505 double was not that difficult. I would guess effort-wise I put in a 7/10 effort getting it off the ground(to the knees) and a 6/10 effort locking the reps out(knees up).
DB Rows hit lats hard but I am not getting any points for form or technique lol. I got a vid of the 95 and 125 sets. Try not to critique me too hard if you watch them lol.
Shrugs and curls were done with muscle growth in mind. A lot of time under tension and squeezing the muscles at the top of reps.

[George2100]

Man I get a bad ache in my anterior shoulder right at the bicep insertion point whenever I do incline curls. Think I ruptured the bicep tendon years ago. I feel your pain haha

[Raigs]

Been MIA in here sorry. But I come back to gold! 505 feeling easy is always impressive.

I know you took a break from programming. Are you thinking about getting back on to one? Would be easier to plan your workouts cause you don’t have to think of what to do.

Super innovative putting the trap bar on top of your rack.

[400Lb Gorilla]

Man I get a bad ache in my anterior shoulder right at the bicep insertion point whenever I do incline curls. Think I ruptured the bicep tendon years ago. I feel your pain haha

That is terrible! I hate nagging little injuries that remind you of something you might have fukked up in the past.

Been MIA in here sorry. But I come back to gold! 505 feeling easy is always impressive.

I know you took a break from programming. Are you thinking about getting back on to one? Would be easier to plan your workouts cause you don’t have to think of what to do.

Super innovative putting the trap bar on top of your rack.

Welcome back. Honestly I am not sure when I am going back into a normal program. Right now it isnt a good idea because I am still running around getting this house ready to put on the market, working odd amounts of hours, and I think I am coming down with a cold. Chit sucks but I am enjoying the practice of setting goals as I go.

lol the trap bar on top of the rack does not work as well as you would think. I think with a little shimming I could make it work easy.


Push/Pull/Legs
Leg Day
Weight: 191 pounds
***This was yesterday's workout, just didnt have time to post it up yesterday

Squat
135x8
185x8
225x5
275x5
Belted
315x1

DB Split Squat
25s x8
45s x8, 8, 8, 8

Standing BB Calf Raises(Toes on plates)
135x20
185x15
225x15
275x15, 15, 15

Just Awful
Some days are like that, though. My theory on being able to squat more the day after heavy deadlifts seems to have been proven wrong lol. There was zero support from posterior chain yesterday.
Squats sucked. 315 felt like 415. I almost failed getting that single rep up but I reminded myself that I was not about to be beaten by a weight I could do 5x10 with lol.
Split squats were awesome. I stole the idea of using DBs for these from George. It never occurred to me that I could grab a couple of DBs and do these. These are much easier to maintain balance with and will probably be my go to split squat variation. Quads got a huge pump from these since the rest times were much shorter and I spent more time actually performing the lift than trying not to fall over.
Calf raises burned in a great way.
To be real, if it wasnt for the terrible showing on squats, yesterday's leg work would not have been counted as a disappointing leg day. I took today off from the weight and I might have to take Sunday off because my father-in-law is coming to help me install a new door to the craft room I built into the garage.

As I mentioned above I am probably going to continue this PPL split for a while. It allows for a lot of flexibility in scheduling. I can go from lifting 6 out of every 8 days or all the way down to 3 days a week. It also allows me to back off on my "goals" if need be without feeling like I failed the program. Yesterday was a prime example of that. If 5x10 was an actual set goal, I would have failed badly yesterday.

[400Lb Gorilla]

Pull Day vid:





No vids from yesterday. I would never subject you guys to watching me struggle with 70% of my max lol

[EliKoehn]

Pull Day vid:





No vids from yesterday. I would never subject you guys to watching me struggle with 70% of my max lol

455 double overhand without straps? Repped!