BeansNBroccoli Posted December 1, 2014 Author Share Posted December 1, 2014 I've been lifting, but I haven't been recording much of anything. I was up and on the grind at 5:30am today, got through a really solid session. I'm already feelin it. All of my weights are totally approximate because I still have no real idea how much my bar weighs (I'm guessin 10lbs) and I don't have any interest in having a scale in my house so I may never really know and I don't really care much right now. I scraped my usual heavy low-rep stuff today and focused on some volume. I really hope I can find a tire sometime soon, that would be a perfect addition. Squats5x10x120lbsStraight-Arm Pulldowns4x10x60lbs Bent Over Rows5x10x80lbsShrugs5x12x80lbs Barbell-Loaded Lunges3x10x60lbs SLDL3x10x100lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted December 2, 2014 Author Share Posted December 2, 2014 Shoulders today. I feel sore and excellent. I'm going to get really fucking big this year. OHS5x10x55lbsOblique Side Bend4x10x45lbs Incline Press4x10x65lbsPlate Front Raise3x10x25lbsLateral Raise3x10x10lbs OHP3x10x45lbs10x40lbs10x30lbsArnold Press3x10x10lbs Link to comment Share on other sites More sharing options...
esqinchi Posted December 3, 2014 Share Posted December 3, 2014 Hey, how are things going? So, my wife and I were talking the other day about Madison, and I mentioned you . . . Turns out she follows you on instagram - small world! Training looks solid by the way. I love the motivation! Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted December 3, 2014 Author Share Posted December 3, 2014 Hey, how are things going? So, my wife and I were talking the other day about Madison, and I mentioned you . . . Turns out she follows you on instagram - small world! Training looks solid by the way. I love the motivation! Hah, totally small world! Are you on IG? What's your wife's IG name? The vegan strength community is small but I see it gettin bigger every day. Training is going well, I'm really sore from hitting more volume this week but it's feeling good for the moment so I'm going to stick with it. I love powerlifting and hitting heavy weights but I just need a little break and this is workin for me Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted December 3, 2014 Author Share Posted December 3, 2014 Bi/tri day today. I'm trying to keep things fun while having somewhat minimal equipment at home (not even dumbbell handles, so I'm just grabbing plates and working my grip extra whenever I want to do unilateral movements). It's fun and effective. Last night I worked on some pushup variations, too, just for fun and to burn off some steam. My typewriter pushup game is not very strong yet, but it's coming along. I really love playing with calisthenics, I think I'll be working them in more when I don't feel like pulling full sessions/am too sore to lift heavy.Anyway, 5:30am today looked like this: Barbell Curls20x30lbs3x12x45lbsPushdown w/30-50lb resistance band20xlow resistance3x12xhigh resistance Close Grip Bench12x30lbs12x45lbs2x12x50lbsConcentration Curls4x12x14lbsJump Rope3x45sec 21's3x21x30lbsBodyweight Tricep Extensions3x12 Tomorrow more squats and rows, bigger and bigger and bigger. Holding off on deadlifts until this weekend, when I can hit them in the afternoon when I'm all carbed up from a big breakfast and then spend the rest of the day on the couch stretched out and eating. Probably bench/chest on Friday. I don't plan to take any days off until Sunday, I'm enjoying this sore as hell/ripped to shreds feeling too much. Link to comment Share on other sites More sharing options...
esqinchi Posted December 4, 2014 Share Posted December 4, 2014 Hey, how are things going? So, my wife and I were talking the other day about Madison, and I mentioned you . . . Turns out she follows you on instagram - small world! Training looks solid by the way. I love the motivation! Hah, totally small world! Are you on IG? What's your wife's IG name? The vegan strength community is small but I see it gettin bigger every day. Training is going well, I'm really sore from hitting more volume this week but it's feeling good for the moment so I'm going to stick with it. I love powerlifting and hitting heavy weights but I just need a little break and this is workin for me I'll PM you our IG names - I'm a little weird about putting stuff like that on here. I love volume training so much. Really seems to work for me. Heavy weights just gets boring after even a short while, so I find that I end up combining volume with heavy weights (or at least trying to), which is typically a bad thing; just ask my back. Link to comment Share on other sites More sharing options...
C.O. Posted December 9, 2014 Share Posted December 9, 2014 Yeah, I agree, who needs a scale. Are you making progress with the amount of weight you are lifting? I'd say that is an more important measurement right? Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted December 9, 2014 Author Share Posted December 9, 2014 Yeah, I agree, who needs a scale. Are you making progress with the amount of weight you are lifting? I'd say that is an more important measurement right? Definitely making progress!! It's also a little weird lifting in the morning when for the past year I've been training in the afternoon/evening - I definitely can't push around as much weight in the AM before I've had real food or the day to warm up. But I'm seeing physical changes and I feel strong and getting stronger, so I'm happy I'll PM you our IG names - I'm a little weird about putting stuff like that on here. I love volume training so much. Really seems to work for me. Heavy weights just gets boring after even a short while, so I find that I end up combining volume with heavy weights (or at least trying to), which is typically a bad thing; just ask my back. Happy to get to follow you both now! I think I'm going to try to mix in a power day a couple times a week and just get under something heavy, but the volume is really fun right now. It's good to change things up! Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted December 9, 2014 Author Share Posted December 9, 2014 Yesterday hit legs/back, which looked mostly like this Squat5x10x120lbsOblique Bends5x12x45lbs Rows5x12x80Shrugs5x15x80 Barbell Lunges (each leg)5x10x60lbsStraight Arm Pulldowns5x12x50lbs Today hit arms, a little like this Barbell Curls20x32lbs4x12x50lbsPushdown w/30-50lb resistance band20xlow resistance3x12xhigher resistance than last time Close Grip Bench12x45lbs12x50lbs3x12x60lbsResistance Band Curls (one arm)3x12xhigh resistance 21's3x21x32lbsBodyweight Tricep Extensions3x12 Link to comment Share on other sites More sharing options...
esqinchi Posted December 12, 2014 Share Posted December 12, 2014 I had myself a chuckle today when I realized why my "explore" IG feed has recently filled itself with super ripped ladies. Link to comment Share on other sites More sharing options...
EdensDemise Posted December 14, 2014 Share Posted December 14, 2014 Heyy hows it going? Long time I didn't follow and I can see from your YouTube videos you are lifting great!! Keep up:) Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 2, 2015 Author Share Posted March 2, 2015 Whoa, it has been way too long since I logged here (thanks esqinchi for reminding me ). I've been liftin heavy, but I've mostly moved over to IG for keeping myself accountable and the old pen and pad for logging. In the past couple months I've started counting macros and re-started myself on Starr's 5x5. When I restarted the 5x5 I made the decision to jump down considerably in weights and focus hard on form. Now I'm using it a little more loosely (mainly splitting squats to the night before, then in the morning doing push/pull) and adding in extra sessions because my recovery time has been phenomenal lately. My body feels fantastic and I'm smashing PRs weekly. I thought I might throw up what I've been up to in the past week, and then try to keep myself accountable to coming on here and logging at least every few days. For the sake of ease for myself, I'm just going to record the weight I loaded on the bar because I still don't know how much my bar weighs. When I want to calculate out exact weights I usually assume the bar is 16lbs, but I'm mostly concerned with moving bigger weights every day and not what they are exactly. I have dumbbell handles now and I know their weight, so whenever I use those I know exactly how much I'm loading.Also, Florida is a beautiful wonderland and I pretty much never want to leave. My maxes have really jumped up in the past two weeks. I still don't have a scale or interest in one, but from general aesthetics and the way my clothes fit me I'd guess I'm still hanging out between 140-145lbs. In the past two weeks I've finally gotten past the 200lb squat mark (hit ~212lbs for a double last night!) and the 100lbs benchpress mark (~106lbs for 6 this morning!). My deadlifts have been slower in coming back from when I took almost a month off while moving, but they're still my strongest lift (hit a really clean 225 for 5 last week, which is about where I was 6 months ago but vastly improved from where I started back up 4 months ago). Feb22 SQUATS5x32.8kg5x42kg5x52kg5x62kg5x72.8kg2x78.8kg2x82.8kg2x85.6kg3x74.8kg3x74.8kg7x74.8kg (AMRAP) Feb23 BULGARIAN SPLIT SQUATS10x20kg8x24.8kg8x30.8kg8x36.8kg8x40.8kg BENCH PRESS5x16kg5x22.8kg5x28.8kg5x34.8kg5x38.8kg3x40.8kg4x40.8kg4x40.8kg BARBELL ROWS5x22.8kg5x26.8kg5x32.8kg5x38.8kg5x46.8kg Feb24 OHS10xbar10x8kg10x16kg10x22.8kg10x26.8kg PUSH PRESS8x22.8kg8x26.8kg5x28.8kg5x30.8kg LATERAL RAISE4x15x12.8lbs BARBELL CURL4x10x16kg (SS with...)DUMBBELL OVERHEAD EXTENSION4x10x39.2lbs Feb25 SQUAT5x32.8kg5x42kg5x52kg5x52kg INCLINE DB PRESS8x26lbs8x30.4lbs8x34.8lbs8x39.2lbs8x39.2lbs CONVENTIONAL DEADs5x58kg5x70.8kg5x82.8kg5x95.6kg8x72.9kg Feb26 CGBP8x16kg8x22.8kg3x8x30.8kg9x30.8kg DUMBBELL BENCH PRESS5x39.2lbs7x39.2lbs9x34.8lbs8x34.8lbs INCLINE FLIES12x17.2lbs10x21.6lbs2x8x26lbs BENCH PRESS7x30.8kg3x10x26.8kg Ab work + 1.0mi cool-down run Feb27 SQUATS5x34.8kg5x44kg5x54kg5x62.8kg3x74.8kg3x78.8kg3x80.8kg3x82.8kg2x84.8kg2x6x72.8kg HAMMER CURLS12x26lbs2x10x28.2lbs PINWHEEL CURLS2x12x26lbs12x21.2lbs HAMMER CURL BURNOUTS2x15x21.2lbs March01 SQUATS5x34.8kg5x44kg5x54kg5x64.8kg5x74.8kg2x82.8kb2x86.8kg2x88.8kg (approx 212lbs for a double!!!!!!!!!!)5x74.8kg March02 FRONT SQUAT8x22.8kg8x30.8kg8x40kg3x8x48kg SINGLE LEG EXTENSION3x15x19.4kg BENCH PRESS5x16kg5x22.8kg5x28.8kg5x34.8kg5x40kg2x6x40kg (approximately 106lbs with full comp legal pauses at the bottom!!!!!!) BARBELL ROWS5x22.8kg5x28.8kg5x34.8kg5x40kg5x48kg Link to comment Share on other sites More sharing options...
esqinchi Posted March 4, 2015 Share Posted March 4, 2015 So good to see you back on here! Those are some serious numbers you're putting up there. Physique looks ripped as well - so congrats! We went up to Madison last weekend - great time! Hope you are doing well. Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 4, 2015 Author Share Posted March 4, 2015 So good to see you back on here! Those are some serious numbers you're putting up there. Physique looks ripped as well - so congrats! We went up to Madison last weekend - great time! Hope you are doing well. Thanks a lot!! I've been a lot more focused lately with the home gym, I love not having to go anywhere to work out and being able to get a session in easy in the morning before work. How are plans going for the great move out of Chicago?? Session this AM!March04 Squats5x34.8kg5x44kg2x5x54kg Incline DB Press5x26lbs5x30.4lbsCouldn't get my next sets up - must not've been warmed up enough, got frustrated, decided to deadlift angry instead of continuing to try to bench press Conventional Deads5x60kg5x72.8kg5x84.8kg4x97.6kg (ugly, but i locked them out and probably could've gotten a fifth - but it would've decimated me for the day so i left it in the tank)2x5x85.6kg Reverse Grip Barbell Rows2x12x34.8kg2x12x36.8kg Plate Curl3x20x20kg Barbell Curls8x16kg8x16kg, 8x12kg, 15x8kg drop sets Link to comment Share on other sites More sharing options...
EdensDemise Posted March 6, 2015 Share Posted March 6, 2015 Finally you´re back happy to see you are still going strong Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 10, 2015 Author Share Posted March 10, 2015 I've started Indigo training! It is everyday, and it is intense, and it is just what I needed and I love it so far. I set out looking for a template that would allow me to hit it hard every day while my recovery time is so good. I like using 5x5 and just adding extra stuff in, but I've been reading a lot about working sets and about how you're not really tearing down your muscles til you're in your working sets. Huh. Makes a lot of sense. So what have I been doing with the Starr 5x5, which is essentially 4 warm up sets and one working set? I could do so much more! I could get so much bigger!I found the Indigo set up. MTRF now I'll squat, bench, and deadlift with sub-maximal loads and then focus on further bench for Monday, squat for Tuesday, isolate Lats/Bis on Wednesday, focus on overhead movements Thursday, and deadlift Friday. There's even optional sessions already programmed in for specific weak points/focus points on weekends. I'm gonna get so huge. My timing is also shifting around a bit with my partner's job situation and trying to juggle our lives together, so I won't be getting 5am workouts in anymore - it'll be more like 7pm. I should be much more effective lifting at night. I'm ready for this. I started Indigo last Wednesday. Even though I had hit deadlifts really hard in the morning, I came home and did Lats/Bi isolation at night. Now I've been through 5 days of Indigo programming and I really, really, really like it. 04MARCH2015PM Kayak Row3x6x16kg Straight-Arm Pulldown3x6x16kg Supinated Wide Grip Pulldown (2sec hold at peak)3x8x32.8kg Plate Pullovers3x8x25lbs Hammer Curls3x8x26lbs(superset with resistance band pushdown, 3x12) Preacher Curls8x26lbs2x8x21.6lbs(superset with Overhead Extensions 3x10x26lb) Seated Alternating Curls, double contraction at the bottom3x8x17.2lbs(superset with close grip pushups on bench 3x15) Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 10, 2015 Author Share Posted March 10, 2015 05MARCH2015 Squat3x22.8kg3x32.8kg3x44.8kg3x56kg3x6x68.8kg Bench Press3x16kg3x26.8kg3x6x34.8kg Deadlift3x56kg3x68kg3x6x78.8kg Push Press4x5x22.8kgCluster of 5 "singles" x 28.8kg Wide Grip OHP3x7x16kg Barbell Front Raise3x7x8kg Resistance Band Upright Row3x7 Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 10, 2015 Author Share Posted March 10, 2015 (edited) 06MARCH2015 Squat3x22.8kg3x32.8kg3x44.8kg3x56kg3x6x68.8kg Bench Press3x16kg3x26.8kg3x6x34.8kg Deadlift3x56kg3x68kg3x6x76.8kg Deadlift off plates (~1.5" deficit)4x5x66.8kgCluster of 4 "singles" x 72.8kg RDL3x7x66.8kg Hang Clean High Pull3x7x26.8kg Strict Barbell Shrug (3 sec hold at peak)3x7x62.8kg Edited March 10, 2015 by BeansNBroccoli Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 10, 2015 Author Share Posted March 10, 2015 08MARCH2015 Kayak Row3x6x18kg Straight-Arm Pulldown3x8x18kg Supinated Wide Grip Pulldown (2sec hold at peak)3x8x32.8kg Plate Pullovers3x8x25lbs Hammer Curls3x8x26lbs(superset with resistance band pushdown, 3x12) Preacher Curls3x8x21.6lbs(superset with Overhead Extensions 3x10x26lb) Seated Alternating Curls, double contraction at the bottom3x8x17.2lbs(superset with close grip pushups on bench 3x20) Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 10, 2015 Author Share Posted March 10, 2015 09MARCH2015 Squat3x22.8kg3x32.8kg3x44.8kg3x56kg3x6x68.8kg Bench Press3x16kg3x26.8kg3x6x34.8kg Deadlift3x56kg3x68kg3x6x76.8kg Floor Close Grip Bench Press4x5x22.8kgCluster of 5 "singles" x 26.8kg Incline Bench Press3x7x22.8kg (my homegym set up is really weird and kind of wrenches my shoulders doing this, might have to switch to DB Inclines) Floor Nosebreakers3x7x14kg (EZ-bar - probably weighs closer to 10lbs) DB Power Flies3x7x26lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 11, 2015 Author Share Posted March 11, 2015 Last night was rough. I had a long day at work, hadn't really eaten properly, and for whatever reason my body was just giving out on the split squats. After I missed in two sets after barely getting started, I called it and skipped the rest of the split squats and leg extensions I had planned. Totally disheartening, but I worked a little posing afterwords to strengthen that mind/muscle connection and I'm feeling solid and ready to go again today. I don't know what happened yesterday, my body just said "nope" so I listened. Remain to fight another day. 10MARCH2015 Squat3x22.8kg3x32.8kg3x44.8kg3x56kg3x6x68.8kg Bench Press3x16kg3x26.8kg3x6x34.8kg Deadlift3x56kg3x68kg3x6x76.8kg Box Squat5x40kg5x56kg4x5x62.8kgCluster of 5 "singles" x 68.8kg Front Squat7x48kg2x6x48kg Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 12, 2015 Author Share Posted March 12, 2015 11MARCH2015 Kayak Row3x6x18kg Straight-Arm Pulldown2x8x18kg ---BRIEF INTERMISSION (actually long intermission - 2.5 mi wander around the neighborhood with my partner to go get a snack because she decided it was too nice a night to be inside and I agreed and it was glorious)--- Straight-Arm Pulldown3x8x18kg Supinated Medium Grip Pulldown (2sec hold at peak)3x8x32.8kg Plate Pullovers3x8x25lbs Hammer Curls3x8x26lbs(superset with resistance band pushdown, 3x12) Preacher Curls3x8x21.6lbs(superset with Overhead Extensions 3x10x26lb) Seated Alternating Curls, double contraction at the bottom3x8x17.2lbs(superset with close grip pushups on bench 3x20 Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 13, 2015 Author Share Posted March 13, 2015 12MARCH2015 Squat3x22.8kg3x32.8kg3x44.8kg3x56kg3x6x68.8kg Bench Press3x16kg3x26.8kg3x6x34.8kg Deadlift3x56kg3x68kg3x6x78.8kg Push Press4x5x22.8kgCluster of 5 "singles" x 28.8kg Wide Grip OHP3x7x16kg Barbell Front Raise3x7x8kg Resistance Band Upright Row3x7 DEADLIFT DAY TONIGHT I'M SO EXCITED Link to comment Share on other sites More sharing options...
esqinchi Posted March 13, 2015 Share Posted March 13, 2015 Hey, so I did a bit of reading on Indigo training, and it has me a bit puzzled. Did you find a concise resource on the training style? I'm looking for something new, as I'm starting to plateau again and need something to shake things up as I go into the summer (finally!) months. This is what I found, apparently by the "creator" of the training style: http://www.t-nation.com/workouts/indigo-project. However, not only is this an unclear drafting of training instructions, it seems needlessly complex. Maybe you found something a little more clear cut? Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 17, 2015 Author Share Posted March 17, 2015 Hey, so I did a bit of reading on Indigo training, and it has me a bit puzzled. Did you find a concise resource on the training style? I'm looking for something new, as I'm starting to plateau again and need something to shake things up as I go into the summer (finally!) months. This is what I found, apparently by the "creator" of the training style: http://www.t-nation.com/workouts/indigo-project. However, not only is this an unclear drafting of training instructions, it seems needlessly complex. Maybe you found something a little more clear cut? That link is exactly where I started (specifically - I'm following the Strength template). I've read a lot from Christian Thibaudeau, and I think in general he's got some really good ideas. Indigo training was designed to be undertaken while on a supplement from BioTest (Indigo3G) in order to keep their consumer trials a little more controlled. I came across it while I was looking for a good powerbuilding set up that would be easily adapted to what I have available at my home gym. I wanted a program that would let me continue squatting every day while working on bringing the other two lifts up too. I'm two weeks in, and I'm really enjoying it. Right now, with my recovery being what it is, I'm really into hitting the big three at a little bit sub-maximal weight every day and then focusing in on one specifically for the rest of the session. Even after only two weeks I feel a lot more confident in my technique both on squats and deads, which I think I can attribute mostly to just doing them every single day in somewhat higher rep ranges than I have been normally.There are a few maybe complicated things, but at least in the Strength template usually he doesn't get much fancier than holding at the peak for a few seconds or the double contractions on some bicep curls. I think mostly the program just forces you to work in a few different rep ranges to stimulate the muscles in different ways. Also, each monthly phase incorporates different foundation and structure accessory lifts, so hopefully this will help keep my wandering eye in check when it comes to training I'll keep posting how it's going for me, but so far I might even like it better than Starr's 5x5 which has been my favorite up until now. If you had specific questions maybe I could answer them to at least how I'm doing it and/or how I've seen other people doing it in their Indigo training logs? Link to comment Share on other sites More sharing options...
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