Hateful's journey to being swole jacked
- 06-02-2008, 10:00 PM
6-2-08 Max effort lower body 2 min rest
Power sprints 2xhigh grip, 2xlow grip, 2x backwards, 1xflip
Walking DB overhead lunge 4x9 20/20/20/25
DB pullthrough 3x8 100/100/100 superset 1 leg RDL's 3x7 65/65/65
Standing abs 4x15 superset med ball knee ups 4x15 5kg superset seated machine calf raise 4x20 1 plate
- 06-02-2008, 10:34 PM
06-03-2008, 02:34 PM
06-03-2008, 06:52 PM
Thanks jas, I like the box jumps I feel they compliment max effort days quite well, and I also if done to begin the workout before the max effort lift they really warm up the body and get me ready to go. Jtfootball, I live in a place that none but I know, but if I did play ball somewhere real I couldn't say where. Looking forward to max effot upper tomorrow, I believe I am going to do some speed work in the PM as well. I picked up some wraps and MMA bag gloves last night so I can get some good cardio in without breaking my hands.:bruce1:
06-04-2008, 08:55 PM
6-4-08 Max effort upper body
Floor press 135x5, 225x5, 275x5, 315x3, 335x2, 355x1, 375x1, 385xmissed
T-bar row 4x10 4plates/5/5/6 superset seated DB power cleans 4x12 25/25/30/30
1 arm DB side press 4x8 60/65/70/75 superset DB Incline curls 4x8 50/50/50/55
Laying DB extinsion 4x10 60/65/70/75 superset BB shrugs 4x25 225
Hit a new PR on floor press with 375x1, went up pretty easy, 385 I rested only about 45 seconds and couldn't get it, everything else felt nice and smooth, could have gone heavier on a few other exercises. Tomorrow is dynamic lower and we also have a 7 on 7 with the team so I'll get a little running in there.
06-05-2008, 05:30 PM
6-5-08 Dynamic effort lower body
Speed box squat 10x2 275+1chain 1 min rest
Step ups 3x6 185 superset speed step ups 3x6
Glute ham raises 3x8 superset 1 leg swiss ball back bridge 3x12
Russian twists 4x12 35 superset standing DB calf raise alternating in/out 4x20 70
Box jump 5x1 50" PR
Today I was feeling great, maybe it was because I have been getting more sleep lately, but I worked up to 50" on box jumps and got 5x1, now I have to figure out how to get the platform only 1/2" to 1" higher each time. 7on7 is tonight so I will get a good warm up and use that for my running today. Tomorrow will be an off day for lifting but I'm either going to do some boxing or speed work, not sure yet.
06-06-2008, 08:16 PM
06-07-2008, 03:25 PM
6-7-08 Repitition upper body 2 minutes rest
DB bench press 100x25, 110x16, 120x11
Jump catch pullups 4x8 superset rear delt raises 4x12 20/25/30/35
Lateral raise 2x12 40/45, Seated no back support DB military 2x7 85 superset 4x15 dips
DB shrugs 4x10 120 superset Zottmann curls 4x10 40/40/45/45
Tomorrow is hopefull going to be a strongman day if the weather cooperates. Time for food and a nap as I work tonight from 2AM til 9AM.
06-08-2008, 11:42 PM
6-8-08 Max effort lower body/ strongman
Keg toss 7x1
Backward sled drag 220 4x30 yards
Tire flip 4x30 seconds
Farmers walk 65 3x60 yards
Seated sled pull 2x30 yards 220
Prowler challenge x1
Today went well. It was storming all morning so the ground was nice and slippery which made it much harder. Legs a pretty sore but I should be recovered fine. Tomorrow is an offday so I will do some form of running/cardio.
06-10-2008, 08:56 PM
6-10-08 Max effort upper body 2 min rest
Incline bench 135x5, 185x5, 225x5, 275x3, 295x3, 315x1, 335x1, 355x1, 365xmiss I got 3/4 up with good bar speed and then my feet slipped and hips came up, I stalled and struggled for a good 5 seconds then the spotter, grabbed it, I wasn't goin anywhere anyways
T-Bar rows 4x12 4plates/5/6/7 superset DB seated power cleans 4x12 25/30/30/35
1 arm side press 4x7 75 superset incline DB curl 4x9 50
Laying DB extension 1x15 70 superset BB shrugs holds 225 5 second rest 20 sec/15/10/10
Brutal day today my forearms were really pumped. I weighed in at 218.8 today so I am putting on some quality mass. Dynamic lower tomorrow and hopefully I can get a video camera for my box jump.
06-10-2008, 11:37 PM
06-11-2008, 03:30 PM
6-11-08 Dynamic effort lower body 1 min rest
Split jump squats 8x3 0/0/20/20/25/25/30/30
Kneeling cleans into front squat 3x6 bar/10/20
RDL's 3x10 225/275/295 superset bench laying shins 3x8 with 3 count hold
4x15 super knee ups superset plate crunches superset standing machine calf raises continuous
I did not do box jumps because whom ever mopped the floor decided to use way too much water and the floor was very slick, I busted my knees doing calf raises so I decided against doing the jumps. Jas, thanks bro, I felt great doing 355 it went up real easy. Well time to eat and prepare for the Iron Maiden concert tonight, oh yeah thats right IRON FING MAIDEN.
06-13-2008, 04:31 PM
6-13-08 Repitition upper body 2 min rest
Close grip bench press 135+1chainx26, 185+1 chainx15, 225+1chainx10, 275x5 fast and explosive reps
Jump catch pullups 4x10 superset chain overhead lateral raise 4x10
Seated floor Rocky presses 3x12 95 superset BB curls 3x15 95
Dips 2x12, 1x15 BW+90 superset 30lbs DB holds around end 3x10-15 seconds... stolen from jas123
Felt great today. Taking it easy for the rest of the day because of heavy box squats tomorrow. Been trying a different post workout shake: 1.5 cups skim milk, 1.5 scoops whey, 10g Glutamine, 3 scoops oats, 1 scoop dextrose, 2 eggs, not bad actually.
06-15-2008, 10:11 AM
6-14-08 Max effort lower body
Box squat 265x6, 320x5, 375x3, 425x3, 480x2, 510x1, 520x1 PR
1 leg RDL 4x5 70/80/85/95
Back hyperextensions 4x12 25/45/2 bands +45/2bands +65 superset slide board hams 4x8 45/45/45/100
Russian twists 5x7 45
Pattern run 2 sets of 10 patterns 25sec rest, 2 min rest between sets
Pumped about getting 520 on the box squat. I hold the bar very high up and my traps and it is comfortable for me. I was wondering about the lower placement of the bar in a powerlifting style hold, and if I would be able to put up more weight with a switch. If anyone has switched forms and I would appreciate any comments regarding it. Today was going to be a beach day, but it is raining so I will do some boxing and footwork tonight.
06-15-2008, 02:22 PM
That's one hell of a box squat! How tall was the box and did you use a belt or wraps?
I switched from highbar to lowbar at one point. I use a fairly wide stance, and it helped me quite a bit to stay in the groove by reducing downward torque.
06-15-2008, 03:19 PM
Thanks again for the comments Jas, I used a belt, rather skinny one though I believe only 4 inch width in the back. I do not use wraps and never have. No one around me uses them so I never really got into them although I have heard they really help keep everything in tight in the knee. The box got me to a little bit below parallel, I maybe 18" to 20", I could be wrong though on the numbers. The squat felt good only thing that held me back a little was after coming up about 3"-4" from the box my weight shifted forward just a little, that is why I feel a lower bar placement may help me. My stance is a little bit narrow as well, I will work on getting it a little wider. I have never really done any traditional powerlifting so I am still working on my form is some aspects.
06-15-2008, 09:14 PM
If you aren't powerlifting and don't have knee trouble, I don't think I would use wraps ever. My knees just bother me. I forgot that you're way below parallel guy on squat. Maybe that's why you just box squatted more than you regular squatted (as I recall)? It seems like you're parrallel squat should be 550+.
Anyway, you're a better squatter than I am so keep doing what's working for you.
06-16-2008, 07:04 PM
6-16-08 Max effort upper body 1-3 min rest
Rack press 3" off chest 135x5, 225x5, 275x5, 315x3, 335x3, 355x1, 385x1, 395x1 PR
DB swiss ball incline press 80x16, 80x17
Plyopullups 3x10 superset swiss ball scare crows 3x12 10/12/12
Seated DB clean and press 3x6 55/60/60 superset overhead rope extension 3x20
DB shrug 3x10 100 10 second hold then 10 reps superset Zottmann curls 3x10 45/45/50
Row machine 1x3x7's
Thanks jas, I'm gonna try to get a big parallel squat soon. Today was great day, I'm feeling real good and was full of energy eventhough I only got about 4 hours of sleep last night. Oh yeah, some old [email protected] yelled at me during rack press. It was on my 335 set, she said, and I quote, "Do you think you have too much weight, you are making an awful lot of noise." Of course my inner meathead came out and I said, "I'm sorry if the weights are too loud, but I'm just getting started." Ok enough of that, I hate old women.
06-17-2008, 10:08 PM
6-17-08 Dynamic effort lower body
Split jump squats 8x3 0/20/25/30/35/40/45/0
Kneeling cleans into front squat 3x6 10/20/20
RDL's 3x10 225/275/315 superset bench laying shins 3x12 with 3 count hold
4x15 super knee ups superset plate crunches superset standing machine calf raises continuous
100 yard sprint x2
Not bad today, felt very good and explosive, felt fast on the 100's. I just finished up 30 minutes of boxing cardio this PM. Time for food and then rest, off day tomorrow.
06-21-2008, 12:59 AM
Ok huge update today, enjoy
6-19-08 Repitition upper body 2 min rest
Close grip bench press 225x14/12/12
Decline machine 3platesx21 1 set
Hanging pullups 4x20 superset lateral raise iso hold 20lb DB 4x25 seconds
Seated floor Rocky presses 3x10 105 superset BB curls 3x15 105
Dips 3x12 slow descent, explosive ascent, stolen again from jas, superset DB wrist twist 20's 3x30 seconds
6-20-08 Max effort lower body
Box Squat 135x5, 225x5, 315x5, 405x3, 455x3, 500x1, 530x1, 540x1 PR
1 leg RDL 4x7 80/90/100/100
Back hyperextensions 4x12 2 orange bands+2 red bands +45/45/55/75 superset 1 leg slide board hams 4x8 45/45/45/100
Russian twists 3x7 45, 1x14
Pattern run 3 sets of 10 patterns 25sec rest, 2 min rest between sets
Awesome day today, hit some big numbers on box squat, hips a sore but thats from the running, some good stretching and rest tomorrow will fix things up. I was able to get some videos up, check next thread.
06-21-2008, 01:11 AM
06-21-2008, 04:47 PM
06-22-2008, 05:23 PM
6-22-08 Max effort upper body 2-3 min rest
Floor press 135x5, 225x5, 275x5, 315x3, 345x3, 365x1, 390x1, 405x1 PR, 415xmiss
DB bench palms in feet up 100x24/18
Wide grip cable rows 4x10 superset scarecrows 4x15 15
Laying tate press 4x8 55/55/55/60 superset BB skullcrushers 4x12 65/75/75/75
DB shrug holds 5x15seconds 120, 1x30seconds 120 superset BB curls 5x15seconds 75, 1x30 seconds 75
Thanks alex, I felt good on the squats, had to put a good amount of effort into 540 so I didn't go up at all, today on floor press 405 went up easy, I only rested about 60 seconds with 415 and had nothing left. I'm gonna try to get a weight tomorrow, feeling very lean and full, today was the last day of my anabolic pump though . I'm considering trying the neovar recomped with kwick karb as I haven't had any creatine in my system for atleast a month now. Well time to rest and recover for the week ahead.
06-23-2008, 07:46 PM
6-23-08 Dynamic lower body 1 min rest
Jump squats 6x3 135, Ceiling touches 2x3 body weight
Speed step ups 4x5 superset power runner 4x10 3 plates
Roman chair situps 4x15 10 lbs med ball superset seated DB calves 4x25 85
Power sprints pushing blue mat 2x backward walk, 1x high push, 1x low push
Good day today, legs are still pumped. Weighed in today at 219 and looking the leanest I've been all summer. Tomorrow is an off day, will probably do some hill running if the weather is nice.
06-24-2008, 04:27 PM
Nice fight on 540. That was excellent! I never feel comfortable when it slows down that much. I think in one of my earlier posts I thought you were pausing on the box so if my statement made no sense, that's why.
5'10'' 219 with sub-10% BF is very impressive.
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