k0ng's journey to greatness

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  1. Nice to see you back in AM, k0ng. Glad to hear so many things are going well in life.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html


  2. Thank you sir.

    Tuesday - Lower Body, Deadlift Emphasis

    Power Clean
    135 lbs X 3
    225 lbs X 3
    265 lbs X 3
    275 lbs X 3
    285 lbs X 3
    295 lbs X 3

    Deadlift
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500lbs X 5
    525lbs X 5
    545lbs X 5
    550lbs X 5
    560lbs X 3
    575lbs X 2

    Front Squat
    135lbs X 5
    225lbs X 5
    275lbs X 5
    315lbs X 3 X 5

    Calf Raises
    135lbs X 10
    225lbs X 10
    315lbs X 10
    405lbs X 10

    Weighted Bridges
    45 lbs X 3 X 1 minute


    Next workout:

    Thursday - Repetition Effort Upper Body

    Bench Press
    135 lbs X 15
    225 lbs X 26
    225 lbs X 19
    225 lbs X 17

    Barbell Rows
    135 lbs X 15
    225 lbs X 3 X 15

    OH Press
    135 lbs X 10
    225lbs X 3 X 5

    Pullup
    50 reps total (done in 3 sets)

    Close Grip Bench
    275 lbs X 10
    315 lbs X 10
    345 lbs X 3 X 10


    Next workout.

    Friday - Lower Body - Squat Emphasis

    Squat
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500 lbs X 3 X 5

    Stiff-legged deadlift
    135 lbs X 15
    225 lbs X 15
    315 lbs X 3 X 15

    Lunges
    135lbs X 5
    225lbs X 5
    275lbs X 3 X 5

    Weighted Sit Ups
    +45 lbs X 3 X 15
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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  3. In. Great log.
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  4. Quote Originally Posted by kingk0ng View Post
    Deadlift
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500lbs X 5
    525lbs X 5
    545lbs X 5
    550lbs X 5
    560lbs X 3
    575lbs X 2
    I am particularly intrigued at the moment by the volume you're handling here as well as the reps per weight around 545-560. I'm curious as to if you can deadilft more than you think because my own triple PR is 535, but when I did that I was later able to deadlift 605.

    Obviously we're dealing with a guy with a lot of brute strength, too.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  5. Quote Originally Posted by Torobestia View Post
    I am particularly intrigued at the moment by the volume you're handling here as well as the reps per weight around 545-560. I'm curious as to if you can deadilft more than you think because my own triple PR is 535, but when I did that I was later able to deadlift 605.

    Obviously we're dealing with a guy with a lot of brute strength, too.
    I'm not really sure in regards to my deadlift max, to be honest. The most I have ever attempted and succeeded with was 610 and my most recent best pull was 600 (after a session), but I have never attempted to go any higher. The guy I used to workout with had a deadlift 1rm of 640 and would often use the same weight as me (except he'd get maybe 5 reps on sets where I could only get 3). Maybe it is getting time to re-test it and see. I've just never really attempted anything more than 610 before....not sure why.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
    •   
       


  6. Monday - Upper Body, Max Effort

    Date of Workout: Monday, January 20, 2014

    Time of Workout: 6:00AM

    Weight Prior to Workout: 228.3lbs

    Started things off with direct rotator cuff work.

    Bench Press:
    Bar X 5
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    365 lbs X 5
    385 lbs X 3
    405 lbs X 1
    425 lbs X 1
    435 lbs X 1 (Personal best)
    450 lbs X 1 (Failed, got it about half way up and spotter had to grab it due to it coming back down)

    Barbell Rows:
    135 lbs X 15
    225 lbs X 15
    275 lbs X 12
    325 lbs X 3 X 10

    Press:
    135 lbs X 10
    185 lbs X 10
    225 lbs X 3 X 5

    Pullups:
    51 reps total (done in 3 sets)

    Barbell Curls: 100 lbs X 3 X 12

    Parallel Dips:
    3 X 20

    Notes: I am extremely satisfied with the personal best 435 lb bench press. I think in two weeks I am going to try 440 lbs, then maybe by the end of March I can hit 450 lbs. I had a workout partner this morning, he is 6'4" 268 lbs and his bench press at the moment is 465 lbs; however, he almost hit 475 this morning (made it to near lockout), so he and I both agreed to train together again in two weeks. David said he believes I was exhausted from the volume I had done before the 450 lb bench attempt and if I would have went straight to 450 from 405 or 425 I would have gotten it. Either way, I am stoked!

    Tomorrow, if I am feeling as good as I was this morning, I attempt a 625 lb deadlift.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  7. Nice job man. Great bench, and your friend makes a good point there. Eagerly awaiting to see what you bring to the table with that deadlift, but do it like you should have done your bench.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  8. Monday - Upper Body, Max Effort

    Date of Workout: Monday, January 21, 2014

    Time of Workout: 6:11AM

    Weight Prior to Workout: 227.8lbs

    Deadlift:
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500 lbs X 5
    550 lbs X 1
    600 lbs X 1
    630 lbs X 1 (really really really struggled with the lockout, but I barely got it!!)

    Front Squat
    135lbs X 5
    225lbs X 5
    275lbs X 5
    320lbs X 3 X 5

    Power Cleans
    225 lbs X 3
    245 lbs X 3
    265 lbs X 3

    Sit Ups
    100 sit ups (completed in 2 sets)

    Notes: Well, I've officially deadlifted 630lbs! New PR with deadlift! That's 20 lbs higher than my 610 lb personal best deadlift. In March, I think I might try for 640 lbs. I've been stuck at around the 600 lb margin for about two or three years now, but I really think if I lower the volume on my deadlift/bench/squat sessions I can end up with a 675/465/575 by the end of the year at around 235 - 240 lbs.

    Another thing David and I were talking about, due to MMA, I put a lot of focus and effort into my cardio and trying to stay below 10% bodyfat, which really causes me to expand a lot of calories. It's really hard to make up for that many calories lost, so maybe only doing cardio once per week and putting a hold on MMA for a little while could possibly allow me to reach my strength goals a little quicker. I really don't want to go above 12% bodyfat, but I think I'm going to experiment with the bulk a little bit and see where it goes.

    My training partner today, David, ended up deadlifting 660 lbs. He weighs 268 at the moment and is around 14%, but he says he wants to bulk up to 325 lbs and doesn't care about his bodyfat% as long as he can maintain good conditioning. I know his bodyfat is pretty high, but I guess where he has so much mass as well you can hardly notice the extra bodyfat.

    Anyway, I'm extremely satisfied with todays deadlift, now it's time to aim for 300 on OH Press!
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  9. Yeah, that makes a lot more sense seeing you hit that.

    I wouldn't forgo volume nor conditioning as much as I would cycle it, unless that's what you were thinking about doing. Obviously they've helped in one form or another get you to where you are strength-wise. But definitely having a peaking phase of some sort every once in a while would be great, too, I think.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  10. Quote Originally Posted by Torobestia View Post
    Yeah, that makes a lot more sense seeing you hit that.

    I wouldn't forgo volume nor conditioning as much as I would cycle it, unless that's what you were thinking about doing. Obviously they've helped in one form or another get you to where you are strength-wise. But definitely having a peaking phase of some sort every once in a while would be great, too, I think.
    Thanks. I think you may be onto something with the cycling the conditioning/volume. Maybe have one session dedicated to pure strength and another session dedicated to dynamics/repetition? I'm going to try to put something together to find the medial between the two...
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  11. Weight prior to workout: 229.4 lbs

    Upper Body - Sunday, January 26, 2014 ME Upper Body

    Bench Press
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    440 lbs X 1
    450 lbs X F (failed at lockout)

    Barbell Rows
    135 lbs X 10
    225 lbs X 10
    315 lbs X 10
    325 lbs X 10
    335 lbs X 10

    OH Press
    135 lbs X 5
    225 lbs X 5
    230 lbs x 5
    235 lbs x 3 (failed, attempted 5)

    Pullups
    50 reps - (completed in 2 sets)

    Assistance work - dips, barbell curls, face pulls, rotator cuff work.

    New personal best of 440 lbs on bench press, which is 5 lbs higher than I got last week. I'm thinking about shooting straight from 405 to 450 the next time I attempt a max. I'll probably try 450 again in two weeks.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  12. Where you at?
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  13. Sorry bro, been pulling some extra hours at the job and in the gym. I just went 13 days pulling 12-14 hr shifts and worked out every day as well. I'm currently sitting at 235lbs and hit 460lbs on bench, 640lb on deadlift and 575lb on box squats. I've managed to maintain a 2 mile run in under 13 minutes as well. I'd like to continue a clean bulk up to about 245lbs, reach 500lbs on bench, 675lbs on deadlift, and 600lbs on box squats, but as fatigued as I am feeling I doubt that it's going to happen. I really feel like I am closing up on my natural genetic limit. I'm comfortable at my current weight, but I feel the best at around 210-220lbs. I'm going to give it all I got this year though in a bulk without getting too high in bodyfat%, just to see what type of lifts I can hit. We'll see how it goes.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  14. That's awesome progress, man. You've been killing it.

    How old are you again? I caught that you've been exercising in some form or another since 15 but I have no way to put that into perspective.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  15. Quote Originally Posted by Torobestia View Post
    That's awesome progress, man. You've been killing it.

    How old are you again? I caught that you've been exercising in some form or another since 15 but I have no way to put that into perspective.
    Sorry, I just now saw your post. I can't believe it has been 5 months since I logged onto this board.

    I'm 29 years old. Yeah, I've been training since I was about 15. My dad bought me a bench, a bar and some weights for my 14th birthday and I started consistently training when I was 15. My dad hired a personal trainer to teach me for about six months when I was in high school for football and I ended up getting more addicted to the idea of getting stronger than I did winning football games. When I graduated high school my bench was in the 300's and my squat was closing up 500, but I didn't really start hitting high numbers until I joined the Marines and basically became obsessed with training. I wanted to fit what people thought "a marine" should look like. My older brother got me into lifting at a young age.

    As of right now I have cut some weight and lost some strength, but I'm very lean like I to be. I checked all of my stats two weeks ago and I was 6'0" 225 lbs, 8% bodyfat. My bench is 440 lbs, squat is 545 lbs, deadlift is 625 lbs and I can perform 5 pullups with a 70 lb dumbell and my two mile run is 12 minutes and 11 seconds. I feel way more comfortable when I'm around 220-230 than I do when I'm over 240. I just have way more energy and I'm way faster and more agile.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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