BeansNBroccoli Posted March 24, 2014 Author Share Posted March 24, 2014 My dodgeball team won first place for the lower bracket of our dodgeball league on Friday, so I took Saturday off to rest and recover Sunday I went in and had to change things up a little because I'm not in my normal gym due to spring break. Food and nutrition are lagging a little this week, my head hasn't been totally in the game. I'm still putting up bigger numbers each week, though. Sunday's Session Chin Up (12lb assist)3x6 (superset with)Wide-Grip Pull Up (18lb assist)3x5 Front Squat10x85lbs5x105lbs5x110lbs5x115lbs5x120lbs2x5x125lbs Overhead Squat2x10x45lbs2x10x50lbs Cable Row3x10x108lbs (superset with...)Leg Press3x10x380lbs Cable Curl3x10x60lbs (superset with...)Weighted Decline Sit-Up3x15x25lbs Monday's Session Bench Press15x45lbs8x65lbs5x75lbs5x80lbs5x85lbs5x90lbs2x4x95lbs (superset with...)Face Pull4x10x72lbs Incline Dumbbell Press3x10x30lbs (superset with...)Roman Chair Straight Leg Raise3x15 Dips (44lb assist)3x10 (superset with...)Lateral Raise3x10x12lbs (superset with...)Preacher Dumbbell Curl3x12x15lbs Straight-Arm Pulldowns3x10x84lbs(note: I like these 1000x better than Wide-Grip Lat Pulldowns for hittin the lats, I feel the burn way more focused and practically not at all in my arms) Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 26, 2014 Author Share Posted March 26, 2014 Biggest struggle right now is eating - the hunger just isn't there. I'm hoping this is at least somewhat a result of this never ending winter that we're having, and that when the spring truly breaks and I'm outside more the eating will start coming more naturally. Still sitting ~2200 kcal/day but I know that's not enough right now for anything much more than maintenance. Pushed for some big increases on my snatch grip deadlift today in lieu of squatting big because there was a guy in the rack doing every variation of standing barbell lift I've ever seen and I just wasn't in the mood to bother asking to work in. Next week I'll be back in my regular gym with enough racks and benches for everyone, and I've started writing up some new programming to start integrating a little cluster training into my 5x5 lifts that I plan to start next week. Snatch Grip Deadlift (4" deficit)5x115lbs5x125lbs5x130lbs5x135lbs5x140lbs (started using straps here)5x145lbs5x155lbs Leg Press10x360lbs10x380lbs10x390lbs10x400lbs (superset with...)Cable Row4x10x108lbs One Arm Dumbbell Preacher Curls4x8x20lbs (superset with...)Weighted Decline Sit Ups4x15x25lbs (superset with...)Straight Arm Pulldowns4x10x86lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 27, 2014 Author Share Posted March 27, 2014 Weight back down to 130. What a rollercoaster. I know I need to be eating more. Damn. Close-grip Bench Press15x45lbs5x60lbs5x65lbs5x70lbs5x75lbs4x80lbs5x75lbs (superset with...)Dragon Fly Negatives (done slow as hell)4x3 Flat Bench Fly4x10x20lbs (superset with...)Incline Reverse Fly4x10x12lbs Rope Pushdowns4x10x60lbs (superset with...)Barbell Rollout3x10 Link to comment Share on other sites More sharing options...
EdensDemise Posted March 28, 2014 Share Posted March 28, 2014 holy leg press.. Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 28, 2014 Share Posted March 28, 2014 Congrats on the dodgeball win, cool. Hope you have had a good week, keep up the effort with your training MF. Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 1, 2014 Author Share Posted April 1, 2014 holy leg press.. Haha thanks! I just started working it back in a bit after having completely abandoning the leg press for squats awhile ago... but I like the extreme quad focus and there's nothing quite like putting up 400lbs in any way possible Congrats on the dodgeball win, cool. Hope you have had a good week, keep up the effort with your training MF. Thanks MF, it was a really fun time! My team is staying together for flag football in a couple weeks, too, so we'll see how that season turns out! Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 1, 2014 Author Share Posted April 1, 2014 Saturday I went in for a long day. Hit conventional deads for the first time in a month... and it sucked. I'm really disappointed. I felt a lot weaker coming back into conventional deads after going snatchgrip from a deficit for the past month and I really hated it. ...Scratch that. THIS is why I keep a log. I just looked back at the last time I pulled conventional and I hit 2x225lbs then moved up for 1rep PRs. This weekend I pulled 3x225lbs pretty comfortably and called it there. I just need more confidence in myself. Maybe I didn't lose deadlift strength like I thought I did. I'm undecided about whether I'll go back to conventional for the month or if I'll go back to pulling snatchgrip. I'd work deadlifts in more days of the week to work on more pulling styles but deadlifting really takes the gusto out of me for the rest of the day (as much as I love it while I'm in the gym). Maybe I'll consider simplifying my programing a little bit to work in some more deadlifting. We'll see. Also swapped in pin presses instead of bench presses today, which I think I'll be doing for at least the next month or so. My bench press is so weak, and I feel like I've been stuck for a couple months, so it's time to switch it up a bit. Pin Presses sucked but in a good way - hopefully they'll make me stronger. Saturday's Session Deadlift10x95lbs (3" deficit)5x135lbs (3" deficit)5x175lbs (3" deficit)5x205lbs (from the floor)3x225lbs (from the floor) Decline Dumbbell Bench Press10x15lbs10x20lbs10x25lbs10x25lbs14x25lbs Leg Press10x350lbs10x370lbs10x390lbs10x410lbs (superset with...)Cable Rows4x10x108lbs Kettlebell Swings15x18lbs15x22lbs3x15x26lbs Straight Arm Pulldowns5x10x84lbs (superset with...)Standing Dumbbell Calf Raise (on stairs for full ROM)5x10x35lbs (superset with...)Barbell Curls10x45lbs4x10x55lbs Sunday's SessionBikin outside in the wind - 12.42 mi (1:13 time) Tuesday's Session Pin Press10x45lbs5x65lbs5x75lbs5x85lbs4x85lbs (superset with...)Bent Over Rows5x6x95lbs OHS3x10x55lbs10x60lbs (superset with...)Weighted Decline SitUp4x15x25lbs (superset with...)Lateral Raise4x10x15lbs Tricep Pushdown (straight bar)10x70lbs3x10x80lbs (superset with...)Straight-Arm Pulldowns10x70lbs3x10x80lbs (superset with...)Decline Dumbbell Bench Press4x10x25lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 2, 2014 Author Share Posted April 2, 2014 I felt a little crunched for time today in the gym so I stuck with big lifts, and tonight at home I'll going to continue on with the calisthenics that I've been doing lately. I set up a "pay-the-toll" system for going into my closet a bit ago (which I do on and off, but I've been better lately!). Basically that means that I've got my pullup bar in the door frame and every time I go through I have to bust out a set. I'm attempting to match that with a pushup set whenever I can, and I started doing what are essentially rack pull ups by pulling up from under a table in my living room and taking out the ab roller now and then. I figure if I can go heavy in the gym 4 days of the week and work bodyweight stuff in at night/throughout the day I'll be lookin pretty good come summer, and hopefully a little heavier. It's just about nice enough for running to start being comfortable too, so that's good news. Biking is great but I can't wait to be able to run more too, especially because I can get the dogs in on that! Squat10x45lbs10x95lbs10x115lbs10x135lbs10x145lbs10x155lbs (superset with...)Barbell Hip Thrust4x10x95lbs Snatch Grip Deadlift (from the ground)2x10x115lbs2x10x125lbs (superset with...)Barbell Curls w/Fat Bar10x45lbs10x50lbs2x10x55lbs Rack Pullup3x10 Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 3, 2014 Author Share Posted April 3, 2014 I picked a new program, because I've decided structure is good for me. Today I started on Bill Starr's 5x5 program, with very slight modifications (sub Snatchgrip Deads from deficit for conventionals, One-Arm Barbell Rows for bent over rows, and StraightLeg deads instead of weighted hypers). I will get bigger and stronger. This program is only 3 days a week, so I'm going to go all out lifting those days and still have plenty of time to work in calisthenics and yoga and football conditioning on "off" days or as 2-a-days. Volume is really pretty low, as well, so that will be something new for me, but I'm pretty stoked about squatting 3x/week. I'm recommitted to eating more. I just have to get it in. Drinking a post-workout shake as I type, even if the single serve chocolate shakes I have at work are not my fave. It's just fuel!I started in on day 2 of Starr's program because I plan to work in Tuesday, Thursday, and Saturday, with Saturday being a longer session with a few more accessories and just general enjoying time in the gym. Squat10x45lbs5x80lbs5x100lbs3x5x120lbs Incline Bench5x45lbs5x50lbs5x60lbs5x70lbs SnatchGrip Deadlift (3" deficit)10x45lbs5x95lbs5x115lbs5x125lbs5x145lbs (w/straps) Link to comment Share on other sites More sharing options...
maybenot Posted April 4, 2014 Share Posted April 4, 2014 " I'm recommitted to eating more. " Eat big to get big! Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 7, 2014 Author Share Posted April 7, 2014 " I'm recommitted to eating more. " Eat big to get big! That's the plan!!! I've learned that I can really pack it in on my weekend off days and the scale will go up for a day or two and then come right back down as soon as I train through the week. It's a balance but if I can keep the numbers goin up slowly I'm still happy! Took the whole weekend off in prep for starting out right for Starr's 5x5. I'm working on switching to suicide grip for my bench press, which I think in the long run will be for the best, but in the short run I overestimated my maxes for bench today because I'm gettin used to the new grip. If anyone's interested, I read a really interesting article about bench press that showed how a thumbed grip for bench press kind of forces your elbows out and you have to fight harder to keep them in, whereas when you use suicide grip it all stays in line much easier. I definitely felt like my elbows stayed in closer to my body without having to work as hard at it, but I felt more pressure on my wrists from completely supporting the bar in my palm. I may switch to a thick bar with the suicide grip, but I know I won't be able to use a thick bar in comp so I'm undecided if that's worth it. Squat10x45lbs5x80lbs5x105lbs5x120lbs5x145lbs5x160lbs Bench Press10x25lbs (thick bar, much lighter than standard olympic bar, guessing on weight)5x45lbs (standard bar from here on)5x55lbs5x70lbs5x80lbs3x90lbs One-Arm Barbell Row w/landmine10x45lbs5x65lbs5x75lbs5x85lbs5x95lbs5x100lbs Weighted Decline Sit Up4x15x25lbs (superset with...)Straight-Leg Deadlift3x10x135lbs Lateral Raise10x10lbs2x10x15lbs Link to comment Share on other sites More sharing options...
maybenot Posted April 8, 2014 Share Posted April 8, 2014 Slowly is the only way to go naturally up without accumulating too much fat!I`m slowly bulking as well. Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 9, 2014 Author Share Posted April 9, 2014 Squat10x45lbs5x80lbs5x100lbs5x120lbs5x120lbs Incline Bench5x45lbs5x55lbs5x60lbs5x70lbs5x75lbs Snatch Grip Deadlift (from 3" deficit)5x70lbs5x95lbs5x115lbs5x130lbs (wraps)5x145lbs (wraps) Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 14, 2014 Author Share Posted April 14, 2014 So far I really like Bill Starr's 5x5. I'm making modifications to the bench press recommendations, but I pretty much love the way it's set up otherwise. One-arm barbell rows with the landmine have quickly become one of my favorite moves for upper back, excellent range of motion and tension with that. I really like squatting 3x/week. Friday's Session Squat10x45lbs5x80lbs5x100lbs5x125lbs5x145lbs3x165lbs8x125lbs Bench Press (suicide grip)10x25lbs5x45lbs5x55lbs5x70lbs5x80lbs3x90lbs8x70lbs One-Arm Barbell Row (w/landmine)5x50lbs5x70lbs5x80lbs5x95lbs3x105lbs8x80lbs Bench Dips (w/feet up on second bench)3x15 (superset with...)Hammer Curls3x10x20lbs (superset with...)Rope Tricep Pushdown3x10x80lbs Monday's Session Squat10x45lbs5x85lbs5x105lbs5x125lbs5x145lbs5x165lbs Bench Press (suicide grip)8x45lbs8x55lbs8x65lbs8x70lbs8x75lbs10x70lbs One-Arm Barbell Row (w/landmine)5x55lbs5x65lbs5x80lbs5x95lbs5x105lbs SLDLs10x135lbs2x10x145lbs (superset with...)Weighted Decline Sit-Up4x15x30lbs Lateral Raise3x10x15lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 16, 2014 Author Share Posted April 16, 2014 Squat10x45lbs5x85lbs5x105lbs5x125lbs5x125lbs Incline Bench5x45lbs5x55lbs5x65lbs6x75lbs6x75lbs Snatch Grip Deadlift (4" deficit)10x45lbs5x95lbs5x115lbs5x130lbs5x150lbs (w/wraps) Weighted Decline Sit Ups3x15x30lbs (superset with...)Lateral Raise3x10x15lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 18, 2014 Author Share Posted April 18, 2014 sleep is way off this week, but still pushin. i'm headed up to madison this weekend for easter festivities - super stoked because my family is making tofu stir fry instead of a traditional easter dinner because half of us don't eat meat any more. excellent. forgot to write down my program before i went to the gym today so i hit it as close as i could remember. squats10x45lbs5x85lbs5x105lbs5x125lbs5x145lbs4x165lbs8x125lbs (ASSTOGRASS/SPEEDWORK) bench press8x45lbs8x55lbs8x65lbs8x75lbs6x85lbs10x65lbs (speed work) one-arm barbell row5x55lbs5x65lbs5x80lbs5x95lbs5x105lbs hammer curl10x20lbs2x10x25lbs (superset with...)tricep pushdowns3x10x80lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted April 30, 2014 Author Share Posted April 30, 2014 Super simple day today, hit a few big things and got a new 5RM on my conventional deads and then called it a day. Left some in the tank, that's for sure, but today felt really strong. Eating and sleeping are slowly getting back on track. Feeling pretty good and solid in general. I'm feeling really happy with my decision to up the volume on my pressing rather than sticking with the 5x5 - I can already feel myself getting stronger this way. Press has finally started to feel right, and I'm pretty ecstatic. Squat15x45lbs5x95lbs5x115lbs5x145lbs5x155lbs Incline Bench10x45lbs10x55lbs10x60lbs10x65lbs8x70lbs Conventional Deadlift5x135lbs5x165lbs5x195lbs5x225lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted May 5, 2014 Author Share Posted May 5, 2014 I was having some issues with my feet cramping up after hitting the gym so I decided to start lifting without shoes. I had been wearing just Chucks, but they're old and probably less help than hurt at this point. Lifting in just socks has been a game changer, though - I haven't felt any foot pain since I switched. It's pretty excellent.I've also been going thumbless for basically every barbell movement except for deads, which I think has made a big difference. Suicide grip on the bench feels infinitely better than a thumbed grip for me and I'm really glad I've made the switch. Bench is really starting to feel good, which is great because it's the first time bench has felt good in the entire 1.5-2yrs I've been at this. It's about time! Squat15x45lbs5x85lbs5x105lbs5x130lbs5x150lbs5x170lbs V-Bar Cable Row5x70lbs5x90lbs5x110lbs5x120lbs5x130lbs Bench Press8x45lbs8x55lbs8x65lbs8x70lbs8x80lbs SLDL3x10x145lbs (superset with...)Decline Crunch (practically vertical, really)3x15 Hammer Curls3x10x20lbs (superset with...)Lateral Raise3x10x15lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted May 8, 2014 Author Share Posted May 8, 2014 (edited) I've been feeling so strong lately. Scale's stalled again, back down around 130lbs but my lifts are going up so I'm not really complaining. I'll just continue to stuff my face. New deadlift 5RM again this week - just smashin those lately. Incline press felt awesome today, too... Sessions have been great lately. Just fantastic. Squat 10x455x855x1055x1305x130 Incline Press10x45lbs8x55lbs8x65lbs8x70lbs8x75lbs8x75lbs Deadlift5x135lbs5x165lbs5x195lbs5x215lbs5x235lbs*** Lateral Raise3x10x15lbs (superset with...)Hammer Curls3x10x20lbs10x15lbs15x10lbs (apparently this is just how I like to end my sessions every time now haha) Edited May 14, 2014 by BeansNBroccoli Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted May 13, 2014 Author Share Posted May 13, 2014 Squat10x45lbs5x85lbs5x115lbs5x130lbs5x150lbs5x170lbs (superset with...)Hip Thrust3x10x135lbs10x155lbs Bench Press10x45lbs8x55lbs8x65lbs8x70lbs8x75lbs8x80lbs8x80lbs (superset with...)Cable Row4x10x100lbs Lateral Raise3x10x15lbs (superset with...)Flat Fly3x10x15lbs Link to comment Share on other sites More sharing options...
esqinchi Posted May 13, 2014 Share Posted May 13, 2014 Nice work on the deadlifts up there! Looking strong! Your shoulders and traps really pop when you roll them back at the top of the lift. Hey, how about this weather... oh wait, nevermind it's cold again. Link to comment Share on other sites More sharing options...
C.O. Posted May 16, 2014 Share Posted May 16, 2014 Nice, def progress. Keep pushin'. Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted May 16, 2014 Author Share Posted May 16, 2014 Nice work on the deadlifts up there! Looking strong! Your shoulders and traps really pop when you roll them back at the top of the lift. Hey, how about this weather... oh wait, nevermind it's cold again. Man, I rode to work today in freezing rain. Wearing my thermals. In the middle of May. This is ridiculous and we deserve such a nice spring/summer for putting up with this hellish never ending winter. Squat10x45lbs5x85lbs5x105lbs5x130lbs5x135lbs5x145lbs Deadlift5x135lbs5x175lbs5x205lbs3x225lbs Leg Press3x15x360lbs (superset with...)Cable Row3x10x106lbs Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted June 5, 2014 Author Share Posted June 5, 2014 Ran into some serious meatheads at the gym yesterday that were hogging the squat rack. By which I mean, when I asked him how many sets he had left while he was doing squats, he told me just a couple but then informed me that he still had press and deadlift to do (mind you, the deadlift platforms were both open). Silly me, I thought the squat rack was for, I don't know, SQUATTING. Ergh. I hit leg press instead and my quads are killin today, though, so I didn't let it get me too far down. I just don't like havin to skip squats, I like to get em in every day. Leg Press4x10x360lbs (superset with...)Lateral Raise4x10x15lbs Decline DB Press4x10x30lbs (superset with...)Hammer Curls4x10x20lbs Straight-Arm Pulldown4x10x80lbs Link to comment Share on other sites More sharing options...
Kora Posted June 5, 2014 Share Posted June 5, 2014 My gym is full dumb asses doing curls in the squat rack, they do everything but squat in it. When they do squat it's generally a massively over loaded bar with some guy squatting a quarter of an inch and the rest of the minions standing around going awww!!! Link to comment Share on other sites More sharing options...
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