Poobah On the Road to 405 with John Pinder.

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  1. Thursday - Back, abs

    Forgot my camera today.

    Rack Pulls (well below knee's)

    315 x 5
    405 x 5 chalk only
    465 x 5 chalk only


    I dropped the pins another 3" this week. Unsure how much that would effect me I started at the same weight as last week. 405 x 5 was definately much easier to start from the lower position. Decided to go for 465 x 5 and it was close, reps 3-5 were slow as hell, and took everything I had.

    I could feel my back, definately not quite healthy, probably would of been easier if it were. I didn't make it any worse though, so that's good.

    Zerker Squats

    260 x 9.5

    Sorry, I damn near got 10.. hope that's close enough... I blew my brains out trying to get them all... and for the effort, I walked (Should say stumbled) away with the worst case of rubber legs I ever had. If it weren't for the bench 5 feet away, I would of probably been sprawled out on the mat.. lol

    Pull throughs

    105 x 20
    120 x 20


    I got more, but I wish I brought my camera, so I could check my form.

    Seated Rows

    220 x 10
    220 x 8


    Not much improvement here today.


    Face Pulls

    175 x 10
    180 x 9.75


    Getting tougher, Could quite sqeeze that last one.

    Abs

    bw + 20 x 20
    bw + 20 x 14


    I'll have to check my bp, seems to be rising... been getting a good headache the last few days.

    Biceps

    I said screw it.. mostly cause all I wanted to do is rush home and sleep.

    Cardio

    Must sleep.

    Conclusion:

    Good workout considering I was totally burned out, just 4-5 hours of sleep the last 3 nights. Plus I've been stressed out lately. Finally got 7.5 hours of solid sleep last night.. .But I could certainly use some more. I've been getting pretty cranky.


  2. Nice work Poobah, you are making really good progress!! How long are you sticking with the 20 rep squats?
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  3. Quote Originally Posted by Nate Dawg
    Nice work Poobah, you are making really good progress!! How long are you sticking with the 20 rep squats?
    That's John's call, but I think 2-3 weeks more max.. then we'll be dropping down to some multiple sets of heavier pause or low box squats.. can't say for sure yet though.

    ANd thanks.. good to hear from ya.

    I'm a bit buzzed, cause I just found out I'll probably going for a 405 pound bench in just 2 weeks. That's crazy ****... considering I got 300 for the first time like 2 months ago. lol

  4. Friday - Chest

    Band Lockouts (approximately 6" off chest)

    2 #3 (blue) dbld x 5 (warm up)
    175 + 2 #3 (blue) dbld x 3
    175 + 2 #3 (blue) dbld x 3
    180 + 2 #3 (blue) dbld x 3
    185 + 2 #3 (blue) dbld x 2


    I took a vid of the second set, but I don't got my cable to download it.. . I'm telling you though, these things take it out of ya. Benching 310 x 3 with a pause at the bottom is easy compared to these basterds.

    I tried adding 135 + 2 #3's and 2 #2's.. but I couldn't quite get lift off. John, I might be able to do it if I drop the iron down to 90.. would that be alright.

    Lockouts (4" short of lockout and up)

    375 x 3
    380 x 3
    385 x 2
    375 x 6


    Don't ask me, I don't know why. I struggled with 375 in the first set, I struggled with 380, I couldn't quite get 385. Then I stepped back down to 375, and it was really easy, so I just pumped off a few more till failure. Is that a bad thing?

    External Rotator on Knee 9-12 oclock

    15 x 20 r
    15 x 20 l


    I think I'll up the weight and work a bit lower rep range next time out.

    Propped External Rotator 6-12 oclock

    15 x 20 r
    15 x 20 l


    Shoulder stretches

    #3 (blue) band x 25


    Getting better. :P

    Grip work with 200lb grippers

    4 sets each hand


    I put some chalk on my hands this time, really helped.. My right hand is way ahead of my left though. I can grip the 200 for solid 30 seconds on the first set, and only about 17-20 on the left.

    Cardio (Treadmill)

    30 minutes


    Heart rate, is coming down... I'll have to increase the speed a bit.

    Conclusion:

    All in all looked good to me.

  5. I just wanted to chime in with the other fellas here and say your log is awesome! I just read the whole thing through from start to current, and I'm proud of you man. Please continue to post with your stories, videos and personality as it really helps motivate me to tear it up in the gym
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  6. Quote Originally Posted by BigCasino
    I just wanted to chime in with the other fellas here and say your log is awesome! I just read the whole thing through from start to current, and I'm proud of you man. Please continue to post with your stories, videos and personality as it really helps motivate me to tear it up in the gym
    Much appreciated amigo. I'm doing what I set out to do.. Namely.. LISTEN TO JOHN PINDER. And who would of thought it, It actually works.

    So if anyone out there is very serious about wanting to get stronger... I can't express how important it is that you learn from someone that lives the life, and trains with the very best in the world.. cause at the end of the day, it will be far better then what you could of done on your own. I'm living proof of that...

    And the funny thing is, in this case it's not actually harder work. I'm coming off a 6 day split where I crusified myself with every body part twice a week including squats... working high/low alternating rep schemes.. and while I made great gains, I had zero life, and I also started to get sick quite often... (over training I think.)

    John's workouts take a bit a time, but only because most of the time I'm lifting so heavy, I need 5 minutes between every set.. or 10 minutes for my back to kewl off, after zerkers, or hypers, or deads. But it's worth it. lol

    Alright I'm rambling now...

    Did want to mention though, that I'm nearing the completetion of week 3 of perfect dieting... cheat day every sunday eat till I puke, is coming up tomorrrow.

    Sundays are nuts.. but it's part of John's orders.. and I can't let him down. Bring on the mounds of food, I shall conquer.

    peace.

  7. Monday - Legs

    Squats

    265 x 20 (could be 17 lol)

    I got a spot for a change, and I suspect I'm short about 3 reps... I specifically asked if he could count the reps (thinking that I'll just focus on going up and down.. nothing else). I got to what I thought was 9, and asked "how many reps?", he said "this next one will be 12". So who knows for sure, but I think I came up short.

    As for the reps themselves.. having a spot, really helped me not gm anything.. as soon as his hands would touch my rib cage, I'd remember to sit back, and keep my back upright which made things much more difficult. Having a spot made me rush a bit though, and my rest pauses were very short at best. The last few reps, I needed a bit of help, and like I say I really don't think I got more then 17 reps.

    Hypers

    bw x 20 x 2

    No rest pauses this time in either set... John is it okay if I add a red band? Even if I can only get 10 reps per set? How should I proceed?

    Abductors

    170 x 25

    No rest pauses, but I was taking a slow paced in breath before each rep.

    Adductors

    190 x 25

    still way to easy.. these things were slamming together right up till the end.. and the machine is maxed. I can add some plates though. But that won't last long.

    Abs

    bw x 20
    bw x 20

    It was a battle in the second set.. but I did it.

    Seated Calves (45 degree Press)

    585 x 20
    635 x 20

    Decided to mix things up and do seated style.. weight was about right for 20 reps... doubt I could of got 21 in that second set.

    Cardio

    21 minutes treadmill

    Yea, My calves were pissing me off, and I quit before 30 minutes.

    Conclusion...

    The squat performance bugs me, but I improved well everywhere else and probably even with squats. I'm just being to picky with myself.

    After the workout, I began to sweat and that I'm about to puke feeling, i got to my girlfriend headed immediately to the bathroom, and sat on the thrown.. but it was no use... a short time after that, I blew. Something was buggering me up cause I had quite a bit of chunks of undigested food, swimming in whey and gatoraid. I felt immediately fine after that though, and went right down stairs and ate my 6" wholewheat sub with double chicken s trips.. and had an excellent sleep.
    Last edited by Poobah; 05-02-2006 at 10:35 AM.

  8. Quote Originally Posted by Poobah

    Conclusion...

    The squat performance bugs me, but I improved well everywhere else and probably even with squats. I'm just being to picky with myself.
    I think you had a real solid performance man! On the 24th you had:

    Quote Originally Posted by Poobah

    245 x 20

    I did it completely on my own and without assistance.. sure I had to gasp for breath alot, and many times I thought I just wouldn't be able to get up again, but time and time again, I just started raising. it's a good feeling.
    So you increased your 20 rep squat weight by 20lbs from the last time. Keep making boosts like that regularly and it will add up FAST. Also, I don't know how long you have been doing 20 rep squats, but I have noticed they are deffinately an endurance thing. I know when I first started implementing then I had to start with a lower weight than anticipated, but once my body got acustomed to the intensity of 20 reps, I became a steamroller, and just barreled my through

    That sucks about the puking though. I have to say I am impressed you were able to eat the sandwich after. Usually, even if I feel better after tossing cookies my appetite is long gone for hours.

  9. Quote Originally Posted by BigCasino
    I think you had a real solid performance man! On the 24th you had:



    So you increased your 20 rep squat weight by 20lbs from the last time. Keep making boosts like that regularly and it will add up FAST. Also, I don't know how long you have been doing 20 rep squats, but I have noticed they are deffinately an endurance thing. I know when I first started implementing then I had to start with a lower weight than anticipated, but once my body got acustomed to the intensity of 20 reps, I became a steamroller, and just barreled my through

    That sucks about the puking though. I have to say I am impressed you were able to eat the sandwich after. Usually, even if I feel better after tossing cookies my appetite is long gone for hours.

    Appreciate the sentiments.. I know I've been doing well, It's just that when John wants 20 squats,, HE WANTS 20 SQUATS.. lol

    ohwell, I have yet to get my arse chewed on this one.. perhaps he'll take it easy on me... then again...

    And as for the puke and eat.. I had no choice, I was tired and couldn't very well go to bed on an empty stomach on squat day no less. I did what I had to do.

    Found out later today that, 2 aunts and a friend of my GF were all puking last night, so I figure I got off pretty good only feeling sick for about an hour, with one quick but intense barf-o-ramma.

  10. as i'm sure he's told you many times, there are 20 for a reason

  11. 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.

  12. 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.

  13. 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.

  14. 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.

  15. 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.

  16. 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.

  17. 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.

  18. My bad, thanks for posting

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

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

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

  22. 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.

  23. 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.

  24. 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.


  25. 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.
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