Poobah On the Road to 405 with John Pinder.

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  1. Tuesday - Chest, shoulders, grip.

    Paused BB Bench


    315 x 3
    315 x 3
    315 x 3


    I didn't have it today, like I had last tuesday. Weight felt much heavier, and it was a struggle. I did better in the second set then the first (a bit smoother, stronger).. but I rushed some pauses, especially in the third set, as I was getting gassed quickly.

    I wonder if I should change up my diet just a bit... last tuesday, I cut some carbs from the meal before my before workout meal, and added the carbs I cut to my Before workout meal.. raising the preworkout meal carbs to about 80-90 carbs. Maybe I should do that from now on?

    Or maybe my bout with the flu yesterday took a bit out of me.. or maybe I just didn't have it.. or maybe I should stop bithcing and be happy I moved up 5 pounds again, and completed all my reps.

    note: In the second and third set I was experience a nagging pain, in my left arm as I lowered the weight.

    Paused DB Bench

    100 x 8
    100 x 8 (Very slight help on 8)


    Definite improvement here... Next week I should be able to do 2 sets unassisted. IF I do, would it be okay to try 120's next time around on the first set at least and just see how I do? Might be fun?

    Front Raises

    Blues - both hands - 10 x 2

    Side Raises

    Reds - One hand - 10 x 2

    Left arm didn't hurt to much today... bout time that seems to feel better.

    Pull-a-parts

    Reds - 20 x 2

    No rest pauses today...

    BB static Holds

    355 x 4

    I'm having a problem with my left hand when I grip... seems the skin where the calus's are always wants to fold over and pinch.. which is not fun. My right hand don't do that... so I've been ending up gripping more with my fingers at times and less with my palm.

    Cardio

    No time today... to much to do..

    Conclusion..

    I don't know, A bit disappointed that 315 was so hard, when everything seemed so easy the week before.. but I did better, and that's really all I can ask.


  2. Don't beat yourself up. Some days you have it and some you don't. Too many life variables including your mood to up and think about switching things around because of a bad day. After a few sessions you will have some feedback to see what the problem may be.
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  3. Ey about the meal thing, I tried what you referred to, that is making my preworkout meal bigger, and have kept doing it since, i do notice a difference during workout, but mainly in the middle and last sets when i usually have nothing left. I like following Berardi's idea of eating most of your carbs around breakfast, pre, during, and pwo, when theyre the most useful.

  4. Thanks gentlemen... Sometimes I set my expectations to high, when I walked into the gym yesterday I expected 315 to be easy, and planned to hit 320. but I just didn't feel the same as I did the week prior.

    I just wish I knew how come i felt so strong and full of endurance last week, and not this week.. hmmm.

  5. If you have ever seen my log, I had the same problem the other day, just move on, more good days will come. **** a 5lb move is not bad at all, I'm struggling benching 200 over 5 times, so be thankful you can put up the numbers you do.
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  6. Oh and about the meal thing, Berardi advices a 2 to 1 ratio of carbs to protein around workout, so 80 to 90 is about right if you take in 50 grams and want to try that method. It's worked decently for me so far.

  7. Quote Originally Posted by ktw
    If you have ever seen my log, I had the same problem the other day, just move on, more good days will come. **** a 5lb move is not bad at all, I'm struggling benching 200 over 5 times, so be thankful you can put up the numbers you do.
    I have.. I posted in it the other day in regards to your bad day.. you dolt.

    Thanks for the words though.. I need to realize i ain't going to jump up 10 pounds every week.

  8. My bad, thanks for posting

  9. Quote Originally Posted by ktw
    My bad, thanks for posting
    hehe.. np. sorry for calling you a dolt.

  10. it's all good. my brainpower is depleted from studying for finals all week, I added up 8 and 8 today and got 20

  11. dont eat too much, you'll blow chunks

  12. Thursday - DEAD DAY!!!

    Dead lifts


    485 x 5 - http://media.putfile.com/Dead-Lift-485-x-5
    475 x 5


    Alright I didn't quite lock out the 5th rep, in either of these sets.. but it was real close and I tried real hard.... So I'm calling it 5 reps. Either way it's a large improvement over last week. (425 x 5, 465 x 5)

    I find starting the first rep I tend to get a bit more on my toes, and generally the rest of the set I'm much better.. I also kept my arms fairly straight this time. And From the knees down I let the weight down fast.. and it was making hella noise.

    Oh yea, grip is still a piece of cake.

    Zerker Squats

    265 x 10 - http://media.putfile.com/Zerker-Squats-265-x-10

    I ****ed up my setup enough that my vid timer ran out before I finished.. But I did get all 10 reps, and I kept my form pretty good right till the last one. Last time I only got 260 x 9.5.

    Pull throughs

    135 x 20 - http://media.putfile.com/Pull-Throughs-135-x-20
    150 x 20


    Really moving on these things fast and furious.. I can still do more. Finally got a video to, so I'm all ears for improvement. After watching the first set on the camera, I actually did try to go deeper through with the 150 set.

    Seated rows

    220 x 11
    220 x 9


    Improvement this time.. slow but steady enough.

    Face Pulls

    180 x 10
    180 x 10


    A few inches short on the last rep of the last set.. Things are going to start to slow down on these soon I think.

    Abs

    Alright I'm trying to find something I like doing.. (not like easy).. I tried 4 differnet machines, including some standing cable crunches.. But I couldn't feel it in my abs.. I need to look some **** up, and find a good ab exercise that takes my body weight out of it and allows me to load plates or select weights.. And something that actually makes my abs burn.

    Biceps

    100 x 10
    110 x 6


    I rushed these sets.. at this point it was already late.

    Cardio

    Just no time again.. sucks, but it's just the way it is.

    Conclusion

    I kicked ass today on deads..

    Sentimental notes:

    I'm now a fully fledged member of the gym... just about anybody comes and talks to me now. Apparently lots of people were speculating I was training for strong man events and such. And all the regular body builders, started joking around with the 485 pounds today, and couldn't believe I was moving that, some of them tried, none of them could move it more then 4". I had to laugh. wimps.

  13. Hey man, go on T nation and look up an article called "Core Training for smart folks", ill post the link later. It has nothing to do with bodyweight for most of the exercises, but it works very well, and works the stabilizing function of the abs. I dunno, I have had the same problem as you before, but doing the routine in that article along with leg raises has solved the problem. It looks like after our slumps we both picked up some good gains, I managed to add 55lbs to my squat 5rm yesterday and your deads skyrocketed too, AM must have us locked in some kind of good workout/bad workout pattern.

  14. Quote Originally Posted by ktw
    Hey man, go on T nation and look up an article called "Core Training for smart folks", ill post the link later. It has nothing to do with bodyweight for most of the exercises, but it works very well, and works the stabilizing function of the abs. I dunno, I have had the same problem as you before, but doing the routine in that article along with leg raises has solved the problem. It looks like after our slumps we both picked up some good gains, I managed to add 55lbs to my squat 5rm yesterday and your deads skyrocketed too, AM must have us locked in some kind of good workout/bad workout pattern.

    thanks.. I'll check it out... as for the good workout/bad workout pattern.. What you talking about Willis? I got a 5 pound pr, I'm greedy.. I just wanted more.


  15. I'm new to deads but after watching your video, are you supposed to have a slight hunch or is the back supposed to stay ridged and straight through the motion? Also, at the top do you stop where you go or pull through and back stopping with the trap/upperback contracting?

    Not sharpshooting your form but i'm new and the only guidence i've had is looking at still pictures for form so I don't know if i'm adding more movement to the DL than I need to.

  16. no offense to poobah but go to www.irongame.com find someone with the same build as you and watch them deadlift.

  17. Quote Originally Posted by Jayhawkk
    I'm new to deads but after watching your video, are you supposed to have a slight hunch or is the back supposed to stay ridged and straight through the motion? Also, at the top do you stop where you go or pull through and back stopping with the trap/upperback contracting?

    Not sharpshooting your form but i'm new and the only guidence i've had is looking at still pictures for form so I don't know if i'm adding more movement to the DL than I need to.
    Good questions, I suggest you do what guyfromkop2 suggests.

    As for me, I'm far from perfect.. but getting a bit better everytime outthere. As for the back, it definately doesnt' have to be perfectly straight, and frankly it's damn near impossible for someone with a long torso (like me). Although you do want to keep your head up and shouldes pointed for the sky as best as possible...

    I think my third rep in that video was pretty spot on (well for me at this point). The first rep, I got out over my toes a bit to much, which forced me to use alot of back, and I wasn't able to captilize on leg drive...

    I should also straighten up my lockout a bit more.. and when I'm pulling I should try to get a bit more on my heels, and almost pull back instead of up.

    But everyones different.. right now my weekness is upper end lockout, and John's going to work on that with me.. off the floor I'm strong.

  18. Quote Originally Posted by Poobah
    Good questions, I suggest you do what guyfromkop2 suggests.

    As for me, I'm far from perfect.. but getting a bit better everytime outthere. As for the back, it definately doesnt' have to be perfectly straight, and frankly it's damn near impossible for someone with a long torso (like me). Although you do want to keep your head up and shouldes pointed for the sky as best as possible...

    I think my third rep in that video was pretty spot on (well for me at this point). The first rep, I got out over my toes a bit to much, which forced me to use alot of back, and I wasn't able to captilize on leg drive...

    I should also straighten up my lockout a bit more.. and when I'm pulling I should try to get a bit more on my heels, and almost pull back instead of up.

    But everyones different.. right now my weekness is upper end lockout, and John's going to work on that with me.. off the floor I'm strong.
    actually your body has to be locked out, hips and knees have to be locked, basically stand up straight and that's how you have to be

  19. Thanks, i've been adding deads and other lifts the last couple of months and the gym owner came over a couple of times throwing a couple of pointers my way but hell if I know if he's telling me good info or not

    I do know my weight went down by a good bit when he told me I wasn't to drop the weight between reps :P

  20. Friday - Chest

    Band Lockouts (approximately 6" off chest)

    2 #3 (blue) dbld x 5 (warm up)
    185 + 2 dbld blue's x 3
    185 + 2 dbld blue's x 3
    185 + 2 dbld blue's x 3
    190 + 2 dbld blue's x 3


    Lots of work, but solid performance.. No overtraining in sight as of yet.

    Lockouts (4" short of lockout and up)

    385 x 3
    395 x 2
    385 x 2.75
    380 x 3


    Third set, I lost balance a bit and ended up coming down... couldn't budge it after that. Grrrr... Over all good improvement though.

    Generally these keep surprising me at how quickly I loose stamina.. Still seems to be something in the shoulders that's giving it up first.

    External Rotator on Knee 9-12 oclock

    15 x 20 r
    15 x 20 l


    I can keep a better pace.. but these were harder then I thought they would be today.

    Propped External Rotator 6-12 oclock

    15 x 20 r
    15 x 20 l


    Also a harder then I expected??

    Shoulder stretches

    #3 (blue) band x 25


    Grip work with 200lb grippers

    4 sets each hand


    Love hate.. love hate.. No just hate.

    Cardio (Treadmill)

    30 minutes


    Got my ass to cardio only twice this week.. I should really try to get at least 3... Me bad.

    Conclusion:

    Good stuff... as I sit here, my chest has a nice dull ache to it.

    Also my formily sore back really felt alot better once I got moving some weights around. I'm 100% better right now.

    Peace.

  21. Monday - Legs

    Squats

    275 x 20


    Probably biting off more then I can chew... I got 15, and could barely even stand there.. I was starting to lose balance, and oxygen was at a severe deficit. I had to hang it up for 30 seconds, as I gasped for some air.. got back under it and did 5 more. Probably don't count?

    What should I do next week?

    Hypers

    bw+10# x 20 x 2


    I tried some ghr's from the ground with ankles hooked on something... and damn it.. I couldn't even prevent my decent.. although I slowed it decently an the dude watching me said it looked like one of my hams were about to blow.. anyway, I ended up giving myself a little push with my hands as I tried like hell to pull myself up with hams.. but it's obvious I'm a very long way from doing these.. and again it's sort of like abs.. I have a huge proportion of my weight in my upper body.

    So on to with the hypers.

    Added 10 pound plate to my chest and got my first and second set without much of a rest pause.. although I couldn't do another rep in the second set.. I just died fall down, and had to rest a bit before getting off the machine.. lol

    Abductors

    180 x 25


    Up 10... but slow, and steady. Rest pauses on the last 5 or so.

    Adductors

    205 x 25


    I maxed out, plus added 15 pounds.. and I was still slamming these together pretty good up till near the end... at 20 my abs flared quickly... and because of that 21-25 proved to be a bit more challenging.

    Abs

    bw x 12
    bw x 8


    Did these the old fashion way... hooked my feet under a machine, and just did them the best I could.. sad I can only do 12 huh? I might stick with these.

    Seated Calves (45 degree Press)

    675 x 20
    675 x 17


    Moved up significantly... and I swear by the 20th rep and the 17 in the second set, it felt like my calves were just going to break in two. Just insane..

    Sadly after my first set, my cousin came in and informed me my grandfather passed away with in the hour. I did my second set, and called it quits.

    Conclusion...

    I think I'm improving well.. but I continue to disappoint myself, by not hitting my marks in a way that satisfy's me where the squats are concerned. I feel like i'm not doing very well. But in reality I'm doing alright, just not what I'd hope I would.

    The next days are now up in the air... wakes and funerals to be sceduled etc... I'll work around it as best I can. My grandfather died at the age of 93, of old age.. He truly did live a remarkable life. Everyone had a beer apparently after died today.. (9 sons and daughters.. etc.).

    peace.

  22. Sorry to hear about your grandfather Poobah.. I wish your family well with prayer.


    Oh and thats a lot of weight on calf raises....

  23. Quote Originally Posted by NiteHawk
    Sorry to hear about your grandfather Poobah.. I wish your family well with prayer.


    Oh and thats a lot of weight on calf raises....
    Thanks nite.. Visitation will be thursday and the funeral friday. When a man gets to 93, generally people aren't so sad to see him go.. Everyone of course is taking it very well.

    and for 20 damn reps it felt like a ton.

  24. Yes, 93 years is a good, long life.

    But yes, Im sure that weight felt like a ton.

    You still getting full reps up and down, right??

  25. Quote Originally Posted by NiteHawk
    Yes, 93 years is a good, long life.

    But yes, Im sure that weight felt like a ton.

    You still getting full reps up and down, right??
    first 15 yea.. but after that it gets touch and go... If was getting a full 20 with full range, I'd need to be doing more weight. Personally I don't mind falling off form a bit on the last few.

  26. Tuesday - Chest, shoulders, grip.

    Paused BB Bench

    320 x 3 (last forced)
    320 x 2
    315 x 3


    I think I'm hitting the over training wall.

    I got the first 2 of the first set completely on my own, no hands in site. But I needed a nudge in the third set. The second set, I failed to get 1 rep, and I reset and was able to get 2 with some assistance. Dropped down in the third set and got 3 but it was really tough.

    I'm not sure what it is... I am unstable for one.. Bringing the weight down all of a sudden seems much more difficult, specially the last 4" or so. My lift off has lost alot of it's former power... and everything just creeps along. My shoulders hurt.. my forearms hurt. And generally I run out of steam in a real hurry. I have a feeling this is what overtraining feels like..

    Paused DB Bench

    120 x 5 - All me
    100 x 7


    I wanted to use the 120's so I did.. I was happy with 5 considering how tapped I feel lately.

    Front Raises

    Blues - both hands - 10 x 2

    Side Raises

    Reds - One hand - 10 x 2

    Left arm continues to come around.

    Pull-a-parts

    Reds - 20 x 2

    BB static Holds

    365 x 0

    Man this pissed me off.. I could not even lift the bar off the rack longer then a second without my hands completely unravelling. On top of that, I couldn't even straighten my back... I felt like a little boy out there. I was not happy.

    Conclusion..

    Ruff day... felt weak.. I hate feeling weak. I took vids of the first 2 sets of flat bench, but forgot my camera. The guy that spotted me is huge, but short he could of swore I could bench 450 from looking at me... he says this cause he benches 405 for 12 reps.. I make the guy look like a dwarf, a very s trong and muscle dwarf.. but he's got me by a mile.

    I think I'm over trained right now, and about to take a step backwards? Whats to do?

  27. That's how I felt after doing WSB for 3 months, I took time off and now I'm feeling great and my lifts are wayyyyyy up.

  28. Quote Originally Posted by ktw
    That's how I felt after doing WSB for 3 months, I took time off and now I'm feeling great and my lifts are wayyyyyy up.
    I was warned that 4-5 weeks is usually the most people can take of band lockouts, before they over train thier chest... looks like my trainer was right.. (damn he's smart).

  29. Yah, for me about 5 to 6 weeks is where progress slows and overtraining sets in, especially when doing lots of heavy triples and such.

  30. The workload you've been doing would have buried me by now. You are going to want to take a week or two off and come back with lower volume.
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