A Squatter's Rites
- Thread starter Resolve
- Start date
Resolve
The BPS Rep
Well, you're probably ahead of me in the "Overhead DB Challenge". I haven't done overhead extensions in several weeks.
SouthernCharm
Well-known member
Well, yesterday was my birthday, so as could be expected, BW and I partied all weekend long. It was hard to avoid alcohol, but a nice break to dive into some "less-than-optimum" food.
I received some very nice gifts - some of which were much needed, like my new phone and sunglasses.
And, with all the pigging out, my own prophecy was self-fulfilled. I had mentioned how when all-out bulking I can gain or lose 10lb overnight; well this morning I weighed in at 253?! That's a lot of pizza, cake and ice cream. And I'm not even sorry.
My birthday and christmas are pretty much the only 2 days of the year that I eat whatever I want, whenever I want.
But, considering this is a workout log, perhaps I should give a brief overview on how lifting went during last week - my deloading week.
These are only the highest load sets and major lifts.
Wed: Deads hit 405x8, Bench hit 315x7, Chins hit +90x8, Preachers 135x6
Thurs: Front Squats hit 225x10, Rack Press 225x5, JM Press 155x5 (Still learning the JM Press, so I'm keeping load light for now)
Fri: Inc DB Press 105s x10, Inc Curls 65s x8, Tons of bodyweight pull-ups, Pullovers 100x10
Sat: Leg Press 630x15, One leg ext 115x15
I've got back squats and Push Press this afternoon. I'll update after that too.
beast workouts bro!! Big man status I think if you keep eating cake and ice cream all your lifts will go up
Happy Belated Birthday Resolve!
Irish Cannon
Legend
I always enjoy Resolve's logs. Keeps me motivated to powerlift.
Nice workout, brosef. I'm in Week 3 of my Wendler-wave; hitting triples this week.
Nice workout, brosef. I'm in Week 3 of my Wendler-wave; hitting triples this week.
Resolve
The BPS Rep
beast workouts bro!! Big man status I think if you keep eating cake and ice cream all your lifts will go up
Happy Belated Birthday Resolve!
Thank you Sir! I dunno, think I'll be avoiding the junk as much as I can for a while - gonna load up clean cals now.
5/3/1 has really improved all my major lifts, it's a solid program. The 5-rep week is by far the hardest, and singles week by far the most fun.
ANYHOO, had something of an abbreviate workout yesterday, as we had a very narrow time window in which to lift. Still managed to get in a solid 30 sets altogether.
Back Squats: 135x5, 135x5, 225x5, 275x5, 315x1, 355x5
Box Squats: 315x3, 225x5, 225x5, 225x5
All squats were supersetted with one-leg DB calf-raises with a variety of weight.
Push-Press: 135x5, 185x5, 205x5, 235x5 (Well, 4 solid reps and one that just barely missed lockout), 135x18
Supersetted with Blue Band Face-Pull-Aparts for 15-20 reps
And that was it. Normally would have had some more accessory leg and triceps work, but didn't have time. 355 is the most I've squatted for 5 since moving to TX, and it was a darn good set. The push press, though; well, I feel like I need to work a bit on my grip and stance there. Still, 235 isn't bad, wasn't too long ago I could barely get that up for a single (TWSD).
Today I'll be doing Floor Press, Rows, Dimmel Deads/Speed Pulls and Dips.
SouthernCharm
Well-known member
Sounds like one tough ass workout!
Resolve
The BPS Rep
Okey-doke, I think these hormone thingies are finally kickin' in. I'm at 6 Epi/6 M1D per day and am finally noticing the bar feeling lighter than normal. I'm considering bumping it to 7 Epi/8 M1D next week, but am undecided as that sounds a little excessive.
Today is a recovery day, but yesterday lifting went quite well. Hit several PRs and generally felt big and powerful in the gym.
Tri-set:
Floor Press: 135x5, 225x5, 275x5, 295x5, 315x5 (PR!), 225x20
Dimmel Deads: 135x15, 225x15, 275x15, 295x12, 315x20 (Rep PR!)
BB Rows: 135x15, 225 for 4x6, 135x18
Dimmel deads are somewhere between RDLs and SLDLs, a high arch back is maintained in the back, but the legs are kept straighter than a RDL and reps are executed rapid fire.
I couldn't believe how light 315 felt for these - I've never done 20rep DLs for anything.
Also, I've decided to reduce the amount of weight used in my rows - hence not going above 225. I can row 315 for sets of 3, but I felt I was relying on "body language" too much. So, I'm doing strict, parallel to floor rows with lighter load right now, with the goal of steadily increasing reps.
Dips: BW x10, +70x5, +80x5, +90x5, +135x4, +90x8
Supersetted w/ Controlled Cheat Curls: 95x5, 115x5, 125x5, 135x5, 145x5, 155x5, 165x5, 115x10, 95x16
I believe I've hit 135x5 on dips in the past, but hey, I had already hit a PR on floor press yesterday, so I was doing pretty well considering the effort my chest had already put in.
Floor Flies: 5x5 75s, 80s, 85s, 90s, 95s (PR!)
supersetted w/ Zottman Curls: 35sx10, 45sx10, 50sx10, 60sx8, 60sx8
I was intending to hit 90 on the flies than finish with a back-off set with the 75s, but BW was having none of that. She said I put up those 90s so easy that I had no reason except wussiness for not going to 95s - so I went with 95s on my final set and smashed 'em!
Concentration Curls: 3x12 with 35s, tight squeeze at the top of each rep
Standing Machine Calves: 8x8-10 with who knows how much weight, but my calves were burning.
I normally do a couple sets of DB rows to failure as well, but I simply forgot about them. My back grows faster than anything else anyways, though, and it got a great workout as it was.
Today is a recovery day, but yesterday lifting went quite well. Hit several PRs and generally felt big and powerful in the gym.
Tri-set:
Floor Press: 135x5, 225x5, 275x5, 295x5, 315x5 (PR!), 225x20
Dimmel Deads: 135x15, 225x15, 275x15, 295x12, 315x20 (Rep PR!)
BB Rows: 135x15, 225 for 4x6, 135x18
Dimmel deads are somewhere between RDLs and SLDLs, a high arch back is maintained in the back, but the legs are kept straighter than a RDL and reps are executed rapid fire.
I couldn't believe how light 315 felt for these - I've never done 20rep DLs for anything.
Also, I've decided to reduce the amount of weight used in my rows - hence not going above 225. I can row 315 for sets of 3, but I felt I was relying on "body language" too much. So, I'm doing strict, parallel to floor rows with lighter load right now, with the goal of steadily increasing reps.
Dips: BW x10, +70x5, +80x5, +90x5, +135x4, +90x8
Supersetted w/ Controlled Cheat Curls: 95x5, 115x5, 125x5, 135x5, 145x5, 155x5, 165x5, 115x10, 95x16
I believe I've hit 135x5 on dips in the past, but hey, I had already hit a PR on floor press yesterday, so I was doing pretty well considering the effort my chest had already put in.
Floor Flies: 5x5 75s, 80s, 85s, 90s, 95s (PR!)
supersetted w/ Zottman Curls: 35sx10, 45sx10, 50sx10, 60sx8, 60sx8
I was intending to hit 90 on the flies than finish with a back-off set with the 75s, but BW was having none of that. She said I put up those 90s so easy that I had no reason except wussiness for not going to 95s - so I went with 95s on my final set and smashed 'em!
Concentration Curls: 3x12 with 35s, tight squeeze at the top of each rep
Standing Machine Calves: 8x8-10 with who knows how much weight, but my calves were burning.
I normally do a couple sets of DB rows to failure as well, but I simply forgot about them. My back grows faster than anything else anyways, though, and it got a great workout as it was.
SouthernCharm
Well-known member
315 x 20 on deadlifts??? **** MAN! that's some WEIGHT!
Resolve
The BPS Rep
I know, it came out of nowhere too! I've been hitting 315 for 10-15 on my back-off sets when I do heavy deads, but this was totally unexpected.
Resolve
The BPS Rep
So, my little brother's going through his first break-up. Poor kid's taking it pretty hard. The wife and I have been offering support and advice, but that first time always sucks bad.
Still, his girl is turning out to be a real man-eater, so it's good that he's getting out now.
Still, his girl is turning out to be a real man-eater, so it's good that he's getting out now.
Resolve
The BPS Rep
Gracias Major. He's hangin' in there.
Today's been one of those good days, full of relaxation and recuperation. Hit up the gym for a bit of chest/back/bis, but other than that, I've been taking it real easy.
Got some updates for everyone from the last few days:
Thursday was Deads/Bench day.
Deadlift sets of note: 455x6 and 475x5 Both of which are PRs.
Bench of note: 335x5 Also a PR
Chins: +105x4
Preachers: 135x7
Had some other movements in there, but its stuff like floor flies, calves and HS Press - just accessory.
Friday was Quads/Shoulders/Tris
Leg press for 10 sets working up to 700x8
supersetted with calf press to technical failure Probably a PR for leg press, but who cares? If you're gonna be proud of a movement, make it legit.
Rack Press worked up to 235x5 over 5 sets, supersetted with 135 upright rows for 12reps PR again - thank God for wrist wraps.
JM Press reached a new high of 165x5 Beginning to feel like I'm mastering the form on this sucker.
Accompanied by sundry accessory lifts for legs, rotator cuffs, calves, and triceps
And today was something of a "Fun" day. BW had to work, so I had no spotter, which meant I wasn't about to do anything that could injure me. So, I improvised.
Incline Smith Press to Neck for 8 sets and a dropset, working up to 245x10
--supersetted with 8 sets of bodyweight pull-ups to technical failure
Low Pulley Cable Flies for 8x12 with 70lb/side
--supersetted with Cable curls, 8x12, 140
Finished up with 8x10-15 Inc DB Curls with 50-60s
Followed by approx. 20 sets of calf-work and some foam-rollin'.
Barbecue'd some spare ribs this afternoon and, lemme tell ya, they hit the spot. Hooray for laid-back saturdays!
SouthernCharm
Well-known member
Spare ribs? I'm comin over bro! nice numbers!
Resolve
The BPS Rep
I appreciate the well-wishing brother!
I've got another rack in the fridge, just waiting to be smoked. MMMmmm...
And yeah, if any of y'all venture into Dallas, drop us a line - we can lift and chow down together. :bigok:
BW and I went and saw Inception yesterday. First movie we have seen in a theatre since moving to TX. That's more than a year! It was a great way to spend an afternoon on a broiling summer day.
Good movie, entertaining and visually captivating from start to finish. Not DiCaprio's best performance (Aviator takes that title, IMO), but excellent none-the-less. And I was very impressed with the caliber of Joseph Gordon-Levitt. That kid grew up.
Resolve
The BPS Rep
Take Army Gal and make a night of it. It's definitely worth seeing in theatre.
Totally off topic, but I was walking down the hall earlier and the novelty of my surroundings hit me. Each room marked with warning labels, "Caution: Radioactive Materials", "Adenovirus", "Flammable Contents", etc. In front of the liquid nitrogen tanks someone had a rack of test tubes on dry ice, banks of fog rolling out.
I live in a sci-fi movie and I dig it.
Resolve
The BPS Rep
:toofunny: That guy is amazing. I must now go watch Young Frankenstein; it's only one of the best comedies ever!
Well that's just lovely - we have to get all suited up and protected before we enter any area that is potentially harmful. Gotta love the military: "Carcinogens? Bah! They're SOLDIERS DAMMIT! They'll take it and LIKE it!" :drillsergeant:
That is, of course, how I envision pretty much all military dialogue.
I really should get around to updating on a workout or two...
Resolve
The BPS Rep
Well, still waiting for Epi to really "kick-in". My chest does feel entirely normal right now, but we'll have to wait and see how it feel once I'm off this stuff. Would've been nice to have some bigger strength gains on cycle, but oh well. With 10days until PCT begins, I'm 70mg/day Epi and 8/day M1D.
Lifted on Monday and yesterday. Today is a rest day.
Monday:
Deads: 6x3, worked up to 500x3, matching an old PR from before my last injury
Bench: 7x3, maxing at 350x3, PR
Chins: 6x3, maxing at +135x3, not totally happy with the last rep's form
Floor Flies: 4x12 w/65s
Preachers: 95x15, 115x12, 125x10, 135x5, 135x4
HS Press: 5x10-15, worked up to 100lb per side
Reverse Curls:5x10 w/95
Calf Raises
Tuesday:
Front Squats: 10 sets, working up to 245 for 6, then pyramiding back down
ss'd w/DB one leg calves: 10x12 w/55
Seated Shoulder Press: 5x5, worked up to 115s x5, PR
Tate Press: 5x5 w/55-60s
ss'd w/Lateral Raises: 5x10 w/35s
Leg Exts: 6x10-12, worked up to 300x12
Rope Exts: 6x12 worked up to 100x12, followed by a dropset to failure
It has been approximately 90 degrees in my gym the last few times I've lifted and it is quite debilitating. The corner in which the power rack is crammed is directly in the sun too.
And, even though I know I puss'ed out on those front squats, I also know that the heat was partly to blame. I had no power, no energy, no adrenaline. I felt like crap and was drenched in sweat. My shirt was wet enough to be wrung out, like I'd jumped in a pool.
I think I'm going to visit a gym with a working air conditioner.
Lifted on Monday and yesterday. Today is a rest day.
Monday:
Deads: 6x3, worked up to 500x3, matching an old PR from before my last injury
Bench: 7x3, maxing at 350x3, PR
Chins: 6x3, maxing at +135x3, not totally happy with the last rep's form
Floor Flies: 4x12 w/65s
Preachers: 95x15, 115x12, 125x10, 135x5, 135x4
HS Press: 5x10-15, worked up to 100lb per side
Reverse Curls:5x10 w/95
Calf Raises
Tuesday:
Front Squats: 10 sets, working up to 245 for 6, then pyramiding back down
ss'd w/DB one leg calves: 10x12 w/55
Seated Shoulder Press: 5x5, worked up to 115s x5, PR
Tate Press: 5x5 w/55-60s
ss'd w/Lateral Raises: 5x10 w/35s
Leg Exts: 6x10-12, worked up to 300x12
Rope Exts: 6x12 worked up to 100x12, followed by a dropset to failure
It has been approximately 90 degrees in my gym the last few times I've lifted and it is quite debilitating. The corner in which the power rack is crammed is directly in the sun too.
And, even though I know I puss'ed out on those front squats, I also know that the heat was partly to blame. I had no power, no energy, no adrenaline. I felt like crap and was drenched in sweat. My shirt was wet enough to be wrung out, like I'd jumped in a pool.
I think I'm going to visit a gym with a working air conditioner.
Resolve
The BPS Rep
I'm thinking next week I'll do some filming. It'll be singles' week and the weight is gonna be crushing!
You are right - the heat is truly humbling. After every set I'm thinking "Oh thank God it's over", rather than my usual "Yeah! That was AWESOME! Let's do it again!"
Resolve
The BPS Rep
Tomorrow I will be doing squat singles. Shooting for 425 or higher, we'll see how it goes.
I've lifted the last couple of days, but don't have anything too wild to report, though I did squat 375 for a beautiful triple, dipped +140x3 and rack-pressed 275x2; which are either PRs are darn close too 'em.
This cycle has turned into more of a clean bulk than anything else. I'm still eating clean for the most part, I've just stopped tracking every calorie that goes into my mouth.
I'm also going to be slightly changing my workout layouts this week, returning to my old standby full-body routines. Monday and Thursday will remain focused around 5/3/1 Powerlifting, and other days will vary in volume and rep ranges.
I've lifted the last couple of days, but don't have anything too wild to report, though I did squat 375 for a beautiful triple, dipped +140x3 and rack-pressed 275x2; which are either PRs are darn close too 'em.
This cycle has turned into more of a clean bulk than anything else. I'm still eating clean for the most part, I've just stopped tracking every calorie that goes into my mouth.
I'm also going to be slightly changing my workout layouts this week, returning to my old standby full-body routines. Monday and Thursday will remain focused around 5/3/1 Powerlifting, and other days will vary in volume and rep ranges.
AZMIDLYF
Legend
Resolve
The BPS Rep
I know - I'm psyched!
Irish Cannon
Legend
You have to hit > 415. That's what I got last week for my singles. Probably could have went up to 425-430, but wasn't certain.
Wendler is awesome. :bigok:
I'm doing band-work with Bench tonight. Jeff Johnston is helping me out; going to work with his new Slingshot to solidify my form. - I'm going to pickup a bench shirt here shortly and start doing some shirted lifts off and on. Can't wait!
Resolve
The BPS Rep
Thanks, you know the real reason I joined Primordial is so I have a legit excuse to give BW for reading up on PH and AAS use...
You were probably wise to play it safe. It's always better to be conservative - that's the whole idea behind 5/3/1.
Shirted Bench would be amazing! There's just no place close enough that is properly equipped for that, that I could get to regularly.
Good luck with that!
SouthernCharm
Well-known member
Congrats buddy! Keep workin hard!
Irish Cannon
Legend
Bench day was AWESOME yesterday, Resolve. I feel like a new man. Finally got my setup right. Awkward at first, but feels great now.
Also did:
Tate Presses
Rolling Tricep Extensions
Also did:
Tate Presses
Rolling Tricep Extensions
Resolve
The BPS Rep
Tate presses are humbling, to say the least.
Things have been a bit frustrating in the Resolve homestead. I got some great footage yesterday of me squatting and db rowing, but BW then proceeded to lose the camera. The ONLY freaking time I've ever made of video of me lifting and that's the day she picks to misplace the darn thing.
For what it's worth, I did hit 425 with decent form. It's the most I've squatted EVER, so that is quite exciting. I'll post a full update later, but right now, science calls!
Things have been a bit frustrating in the Resolve homestead. I got some great footage yesterday of me squatting and db rowing, but BW then proceeded to lose the camera. The ONLY freaking time I've ever made of video of me lifting and that's the day she picks to misplace the darn thing.
For what it's worth, I did hit 425 with decent form. It's the most I've squatted EVER, so that is quite exciting. I'll post a full update later, but right now, science calls!
SouthernCharm
Well-known member
425 on squats?!?! GOod god man!
Irish Cannon
Legend
I need to get some videos on this next wave. Once I get down to the max-out week I'll see if Met can film my Squat/Bench/OH Press/Deadlift.
Resolve
The BPS Rep
Well, this is turning into more a weekly updated log, but that's cool. I said in the beginning that I'd only be updating every once in a while, so that disclaimer is being fulfilled.
We never did get the camera back.
So, as you all know, Monday was a great day for lifting, as I broke my Squat PR. It went on to be a great week for other lifts as well. Here's how this week went down.
Monday: Heavy Squat, Bench Accesory/Support
Squats: Worked up to a single of 425 (PR!), followed by several back-off set with 225
ss'd w/seated calfs for 8 reps, working up to 295
Floor Press: Worked up to 8reps at 275
ss'd w/DB Rows, hit 115x24 on 1st set, followed by sets of 12
JM Press: Worked up to 165x8
BB Curl: same as JM
Those squats felt awesome - my form was rock solid. I began to rock forward the tiniest bit on the concentric with 425, but pulled my head back and squeezed the hell out of my core to rectify that before it really affected my form.
Tuesday: High-Rep/Bodyweight Pump
Leg Press: 8sets of 20-25, working up to 540
ss'd w/ calves for the same
Bodyweight Dips: 100 reps, resting as needed
Bodyweight Pull-Ups: 75 reps, resting as needed
Concentration Curls: 100 reps, r.a.n.
Smith OH Press: 75 reps, 135, r.a.n.
Simply staggering pump here. Gaaahh! The idea is, over time, to decrease the amount of rest and sets it takes me to complete a given number of reps. The conc. curls were a bad choice - I'll prolly go with light BB curls next week.
Thursday: Heavy Dead, Heavy Bench
Deadlifts: 8sets, working up to a Raw single of 555 (PR!)
Bench: 8sets, working up to a raw single of 400 (PR!)
Alternating DB Curls: 8x8, working up to 70s, then back down again
ss'd w/Kneeling, single Pulley Rope Exts: 8x8 w/100
Upright BB rows: 135 for 5x8
ss'd w/Machine donkey calfs: 10x8
I actually had one of my straps tear through on a DL warm-up set with 495 - good thing I had planning on going raw. I was really intimidated of that 400lb bench, but I crushed that sucker!
Today, Friday: Front Squat, Hypertrophy
Front Squats: Pyramid up to 315x4 (PR Maybe?)
Incline Bench: 5x6-12, Pyramid up 275x6
ss'd w/Weighted Chins: 5x8, up to +90x8
Unilateral Cable Curls: 8x8, up to 70x8
Unilateral Reverse Exts: 8x8, up to 80x8
Standing Machine Calves: 10x8-10, up to 330
I'm not sure how I feel about today's workout. It was decent, but didn't particularly stand out.
BW and I are considering going to the Europa tomorrow, since it's right here in Dallas. That could be some real fun!
We never did get the camera back.
So, as you all know, Monday was a great day for lifting, as I broke my Squat PR. It went on to be a great week for other lifts as well. Here's how this week went down.
Monday: Heavy Squat, Bench Accesory/Support
Squats: Worked up to a single of 425 (PR!), followed by several back-off set with 225
ss'd w/seated calfs for 8 reps, working up to 295
Floor Press: Worked up to 8reps at 275
ss'd w/DB Rows, hit 115x24 on 1st set, followed by sets of 12
JM Press: Worked up to 165x8
BB Curl: same as JM
Those squats felt awesome - my form was rock solid. I began to rock forward the tiniest bit on the concentric with 425, but pulled my head back and squeezed the hell out of my core to rectify that before it really affected my form.
Tuesday: High-Rep/Bodyweight Pump
Leg Press: 8sets of 20-25, working up to 540
ss'd w/ calves for the same
Bodyweight Dips: 100 reps, resting as needed
Bodyweight Pull-Ups: 75 reps, resting as needed
Concentration Curls: 100 reps, r.a.n.
Smith OH Press: 75 reps, 135, r.a.n.
Simply staggering pump here. Gaaahh! The idea is, over time, to decrease the amount of rest and sets it takes me to complete a given number of reps. The conc. curls were a bad choice - I'll prolly go with light BB curls next week.
Thursday: Heavy Dead, Heavy Bench
Deadlifts: 8sets, working up to a Raw single of 555 (PR!)
Bench: 8sets, working up to a raw single of 400 (PR!)
Alternating DB Curls: 8x8, working up to 70s, then back down again
ss'd w/Kneeling, single Pulley Rope Exts: 8x8 w/100
Upright BB rows: 135 for 5x8
ss'd w/Machine donkey calfs: 10x8
I actually had one of my straps tear through on a DL warm-up set with 495 - good thing I had planning on going raw. I was really intimidated of that 400lb bench, but I crushed that sucker!
Today, Friday: Front Squat, Hypertrophy
Front Squats: Pyramid up to 315x4 (PR Maybe?)
Incline Bench: 5x6-12, Pyramid up 275x6
ss'd w/Weighted Chins: 5x8, up to +90x8
Unilateral Cable Curls: 8x8, up to 70x8
Unilateral Reverse Exts: 8x8, up to 80x8
Standing Machine Calves: 10x8-10, up to 330
I'm not sure how I feel about today's workout. It was decent, but didn't particularly stand out.
BW and I are considering going to the Europa tomorrow, since it's right here in Dallas. That could be some real fun!
SilentBob187
Well-known member
425 squat
555 dead
400 bench
DAMN Starwolf!
:clap2:
555 dead
400 bench
DAMN Starwolf!
:clap2:
Resolve
The BPS Rep
:lol: Thanks man. I'm workin' hard! :head:
That 400 bench is the kicker for me - that's been a goal for who knows how long! I had some major mental walls to climb yesterday before that rep!
Next up; 700 dead and 500 squat. Gotta ways to go, but I'll get there. I'd like to hit 275 in bodyweight and be relatively lean too eventually.
SouthernCharm
Well-known member
How about that Epi huh??
Resolve
The BPS Rep
Epi's a late starter, but this stack got the job done.
I weighed in at 256 this morning! That's more than 10lb up over the cycle. I know some of it is flab, as my midsection is not as cut as it was, but I'm ok with that for now. Have to up those calories and gain some weight sometime!
My next cycle will most likely be Androhard + something else. M1D seems to be easily stackable with just about anything. I liked it with Epi, I might use it again for cutting.
An interesting thing is that I never really felt "on". I kept waiting for the feeling of superiority or something, but it never kicked in. That's ok, I guess, I broke a bunch of PRs and gained some mass.
Thank you sir! There are plenty of guys on here whose numbers outshine mine - I'm just happy I'm making good progress.