Plates and Plates

Dimitrius

Dimitrius

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So, here is my log...

I'm starting a new log for a few reasons. One, because my training stye is evolving to meet my new-found scheduling demands. Two, because I just met a huge goal today, and I feel like it's a good time to start logging regularly anew... I know I have been lazy about logging lately, and even though it may be the case that I am not a veteran of lifting, I feel like I've got some tips and tricks to share and I love helping people.

The biggest difference in my training currently is that I'm not worrying about trying to cut to 195 by April. I either make it or I don't; my total will be my total, and I would like to be as strong as possible in my first meet. I'm around 215 right now.

Today's workout was very strange... I decided to bench, as it was an upper-body day, and then I came back to deadlift in a separate session about an hour and a half later.

BENCH:

Rotator cuff warmup, band warmup
10 chin to floor pushups, slow
135 X 8
155 X 8
185 X 6
205 X 5
225 X 4
205 X 5
185 X 5
155 X 8 (close grip)

Weighted Dips (dumbbell held between feet)

40 lbs. X 5
40 lbs. X 5
40 lbs. X 6

SECOND SESSION

135 Pound Sumo Deadlifts, Power Cleans, and Barbell Rows for warmup

225 X 5
315 X 5
365 X 4
405 X 3
445 X 2
475 X 1
495 X 1 - NEW PR! 5 PLATES!
475 X 1

Tricep DB curl-ups
15 X 10
20 X 10
20 X 10

Lat Pulldowns - Four sets, various weights

Run the rack DB curls - 15 X 10, rest 15 seconds, 20 X 10, rest 15 seconds, 25 X 8, rest 15 seconds, 30 X 6, rest 15 seconds, 35 X 5, done
 
napalm

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if you're sitting at 215 and your meet isn't until april, think about trying to gain 5 or so more pounds and get as close to 220 as you can. yeah, you can't go in heavy, but you don't want to go in light. the guys you're up against are prolly cutting from 230-235.

nice job w the 5 plates...

edit: is your goal to cut to 198 or stay where you're at and just go w it? prolly should read a little closer...
 
Dimitrius

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if you're sitting at 215 and your meet isn't until april, think about trying to gain 5 or so more pounds and get as close to 220 as you can. yeah, you can't go in heavy, but you don't want to go in light. the guys you're up against are prolly cutting from 230-235.

nice job w the 5 plates...

edit: is your goal to cut to 198 or stay where you're at and just go w it? prolly should read a little closer...
Just gonna roll with it. If I make it up to 220 solid, so be it.
 
Dimitrius

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I like this mentality a lot better than your previous log's "bulk cut bulk cut".
Yeah man, I just like lifting heavy weights. That's what makes me happy. Not watching what I eat. So, if I work out like an animal, and do a little cardio, drink less, and eat better, I may lose some weight or see some recomp, but that's not the goal. The goal is to lift and eat more plates, to get moa' bigga'.
 
mountainman33

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Awesome sessions!
 
Dimitrius

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Oh god, was today long. Didn't work out until 7:15... had to leave just before eight. So!

SKWATZ

Warmup:
Stretching, body weight squats, more stretching, bar squats.

WORKOUT:

135 X 5
185 X 5
225 X 4
275 X 3
315 X 3
365 X 1
385 X 1
225 X 12
30 sec. rest
135 X 10

Done!
 
Dimitrius

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Powered up with a Jr. Baconator for my pre-workout.

WARM UP
Band Pull-Aparts and Tricep Extensions
Two sets of bar bench press

135 X 10
155 X 10
185 X 8
210 X 5
185 X 7
135 X 10 (close grip)

Dumbbell Row (Strict)
100 X 8
100 X 8
100 X 6

Weighted Dips
40 lbs. X 5
40 lbs. X 5
40 lbs. X 5
40 lbs. X 4 + 10 BW dips

DB Tricep Rollups
15 X 10
20 X 8
20 X 8

Dumbbell Curls
15 X 10
20 X 8
25 X 8
30 X 6

50 Decline situps

Done
 
Dimitrius

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Lower body... brother back from Korea, visiting me in MD, so I had to put on a show.

Warmup:

Body weight squats, barbell squats, stretches
135 X 5
225 X 5
275 X 6
315 X 4
365 X 2
385 X 1

Good Mornin's
135 X 8
185 X 8
225 X 6

Deadlifts
135 X 5
225 X 5
315 X 3
365 X 3
415 X 3
 
napalm

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if you're asian, you have the biggest quads i've ever seen on an asian

nice session...
 
Dimitrius

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Haha, I'm not Asian, my brother is in the Air Force. Sweet pic of Hide though.
 
Dimitrius

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UPPER BODY

WARMUP
Band pull aparts
Bar military press
Rotator cuff warmup

65 X 10
95 X 10
115 X 8
135 X 3

Arnold DB Press
35 X 10
40 X 8
40 X 8

Weighted Dips
40 lb. X 6
40 lb. X 6
40 lb. X 6

Battle Ropes
30 sec., rest 90 sec. X 4

Sandbag Loading
1 min. 30 sec., rest 1 min X 3

Chinups
5
5
5
5

Done
 
Dimitrius

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SKWATZ DAY!!

My trainee is progressing very well. She's gone from barely being able to control her body weight down to a 12" box, to being able to perform 3 sets of 10 banded-knee body weight box squats followed by 3 sets of 10 goblet box squats with a 45 pound dumbbell. She pushes her knees out well, has good ankle and hip mobility, and is now able to sit down and back with an upright torso.

I decided to just squat today, and train her for the rest of the session on some new exercises. That doesn't mean I went easy on myself though.

Warmup:

10 min easy cardio
Stretches
Bar Squats

Pause Squats (5 second pauses... long as ****, in other words)
135 X 5
185 X 5
225 X 3
275 X 3
315 X 2

Squats
365 X 3
225 X 16

And jelly legs for the next 20 minutes.
 
CountryLiftin

CountryLiftin

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Subbd
 
jinxie

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if you're asian, you have the biggest quads i've ever seen on an asian

nice session...
Clearly, you don't date Koreans, lol.

Deads and squats are looking really good, and the bench looks like it's moving up as well. Bravo.

Do you plan to incorporate some low-rep work for your benching as the meet approaches?
 
TheMovement

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Late to the party but in!
 
Dimitrius

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Clearly, you don't date Koreans, lol.

Deads and squats are looking really good, and the bench looks like it's moving up as well. Bravo.

Do you plan to incorporate some low-rep work for your benching as the meet approaches?
Speaking of low rep benching...

Bench!

Warmups:
Band pull-aparts
Bar bench

Bench:
135 X 10, paused
155 X 8, paused
185 X 8
195 X 5
225 X 3
245 X 1 ----> ugly
195 X 5
185 X 6

Barbell Row
135 X 10
185 X 8
225 X 3
195 X 6
135 X 12
135 X 10

Dumbbell Tricep Press
75 X 12
85 X 10
90 X 6

Dumbbell Row
100 X 8
100 X 8
100 X 6 ----> tired

Arnold DB Front Raises
17.5 X 10
20 X 10
20 X 8

Done


I will probably do a few more weeks of rep training, and then craft a program focusing on triples and doubles with linear progression for 6 weeks or so, with some back off time before the meet. I also have an interview with someone about being a part-timer in the military tomorrow (back in uniform... at least I won't be active this time!), and if I do end up agreeing to sign back up I'll have to whip my fat ass back into shape. So much for eating what I want and cutting back on cardio. At least the sessions with my trainee have been intense, so I'm not too far from decent shape. Dat run test doe... ****.
 
Sean1332

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What branch if you don't mind my asking?

Watch you get activated :D
 
Dimitrius

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Air Force. Shouldn't have to worry about being activated unless something bad happens in a specific part of the world. Honestly, I'm on the fence, because they want me to do a three month familiarization tour during which I would get paid active duty wages, which equates to a pretty big pay cut. Seems like I get to keep my rank, which is good. If they would've knocked me down to not being an NCO I would've told them to eff off. They don't have any openings for my exact AFSC, but they told me they could dual-billet me, which is good, because going back to tech school would've been a deal breaker.
 
Dimitrius

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Whew! Three workouts to input! Took brother to VA today to get settled in to his new base :(

Thurs. - Huge snowstorm, closed everything down. Woke up early, took pre-workout, drove to the gym with my brother. We lifted/pushed two cars out of the snow with our bare hands on the way, and he cut up his fingers. Got to the gym, and it was closed. Went home and did prison circuits in the my basement.

5 Circuits of:

Pullups/Chinups (assisted and unassisted) to failure
10-15 ATG squats with a 45 pound plate on our back
Brother squats (I only got 3, he couldn't squat me - turns out a 215 pound sandbag is pretty hard to squat)

4 Sets of 15 pushups (close grip on perfect pullups set on the floor)

25 Situps
25 Flutter Kicks
20 Ab Rollouts (from knees)

Friday - Squats alone; brother sore from previous workouts

135 X 5
185 X 5
225 X 5
315 X 5
335 X 1

Felt weird; switched to OHP

45 X 10
75 X 8
95 X 6
115 X 6
135 X 3

Switched back to squats

225 X 5
315 X 3
355 X 1

Today - Bench

Stretches, plate rotator cuff warmups
Bar benches

135 X 8
185 X 6
195 X 5
225 X 3
240 X 1
250 X 1
225 X 4
185 X 11 - - - PR

Cable Flyes (4 sets)

Narrow Pushups
15
15
10

Tricep Rollouts
15 X 10
20 X 8
25 X 8

Pyramid Close-grip Low Rows (Do 5 at selected level on the plate machine, go up one, do another 5, continue until you can't do 5, go back down, no rest between sets)

Level 4 - 11+3 at 12, back down. 70 some-odd total reps (didn't get 5 at every level on the way down)
Done.
 
jinxie

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Let's see your bench. Something's up. You're stronger than that. I just know it.

Good work though. Squats looking good.
 
Dimitrius

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Let's see your bench. Something's up. You're stronger than that. I just know it.

Good work though. Squats looking good.
Thanks jinxie. I'll try to get a vid up soon; honestly, I think I just don't work on it as much as my other lifts. But we'll see if some form improvements might help.
 
Dimitrius

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Haven't posted my workouts in a few days because I've been busy. But I have a humorous story from today:

I was walking to the restroom and noticed my knee was feeling a little tight. I'll often squat and let my knees crack to relieve the pressure when this happens.

Upon returning to my desk I did just that. Took a deep breath into my abdomen, braced, and squatted down between my legs.

Simultaneously, my fine woolen pants exploded. My favorite pair of dress trousers, light grey wool, Ralph Lauren, comfortable and well-fitted, exploded.

Luckily, everyone around me was wearing headphones when it happened. I sat in my office chair, stunned for a minute, and then hailed my boss on chat and let her know what happened. I then laughed uncontrollably for about eight minutes while I figured out what to do. She would come buy every couple of minutes and make a joke. I finally decided to tie my jacket around my waist, 90's style, and walk out of the building, down a floor, and about 350 meters to my car.

Oddly enough, I am pretty proud of the whole event.
 

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