Glen's redemption log

Glad to hear you are feeling better Glen!

ManBeast
 
looking strong as usual my friend. Raw squats in the hizzy!

hacks without wraps too? Hacks wreak havoc on my knees if I don't use wraps at that weight.
 
thanks blackheart

ubi .. my knees somehow never bother me on hacks .. i place my feet about shoulder width apart fairly high up on the platform and put all the weight on the outside of both feet .. i do this with squats as well except i'm definitely wider than shoulder width .. i feel placing the weight on the outside of my feet as opposed to the balls or the heels really helps my knees out
 
10/18

chest - flat BB press
245 - 10
265 - 7
275 - 5

back thickness - chest supported rows
3 plates - 10
4 plates - 8
5 plates - 6

back width - reverse grip close grip pulldowns
210 - 10
220 - 8
230 - 6

tris - double handed overhead ext
95 - 10
100 - 10
105 - 9

i could easily do more weight with the overhead ext but my elbows really start to hurt

my bench still kinda sucks but i just need to get used to barbell pressing again .. hopefully it will start to improve
 
didn't get around to posting friday's workout

DE squats
245 x 2 x 12

bis - straight bar
40's on either side - 10
45's - 6
50's - 6

hams - GHR
BW - 10
BW - 9
BW - 5

hack squats
3 plates - 12
4 - 12
5 -12
 
10/23

chest - BB flat press
245 - 10
265 - 6
275 - 4 ... ugh i hate these

back thickness - BB rows
255 - 10
275 - 8
295 - 8 ... don't hate these lol

back width - reverse grip close grip pulldowns
210 - 10
220 - 8
230 - 6

tris - tate press
45s - 10
50s - 8
55s - 6
 
glenihan said:
10/23

chest - BB flat press
245 - 10
265 - 6
275 - 4 ... ugh i hate these
Click to expand...

You do realize you do more than 80% of the populace, regardless.. right? Pretty good in my eyes. ;)

glenihan said:
back thickness - BB rows
255 - 10
275 - 8
295 - 8 ... don't hate these lol

back width - reverse grip close grip pulldowns
210 - 10
220 - 8
230 - 6
Click to expand...

Hell yeah on those rows bro.. you put me to shame :D

glenihan said:
tris - tate press
45s - 10
50s - 8
55s - 6
Click to expand...
I think I may have to try these.

strong workout.
 
thanks Ubi ... i just get frustrated over my flat BB press because i know i should be doing more just based on my DB presses

as for the tate presses they're great as its are basically the only tri exercise that doesn't kill my elbows
 
10/25

Max effort deadlifts
225 - 5
315 - 3
405 - 3
455 - 3
495 - 1
555 - failed ... in retrospect i should have thrown in 365 for 3 and only done 455 for 1 .. oh well

bis - preacher curls
45's on either side - 10
50's - 7
55 - 4

hams - leg curls
2 plates - 10
3 plates - 8
4 plates - 3 .. got really heavy really quickly haha

hack squats
3 plates - 10
4 plates - 12
5 plates - 12
 
strong work brutha. you've got 555 no problem, just have to work on your warmups and quit tiring yourself out. even leprechauns get tired.

if you like some help with a peaking program, let me know. ;) IMO, you won't hit 600 this go round until you start over and work your way back up. then, smoke show.
 
Nice pull Glen. I would have done the same thing you suggested:

225 x 3
365 x 1
455 x 1
555 x 1

I think with Deads it is all about the weight acclimation in so far as your body needs a warmup not in quantity, but simply to the weight you are gonna rip off. Believe man, if I can pull a 575, you should be doing 800, raw, with one hand, while blowing a kiss to Beelze
 
thanks for the encourgement guys!

beelze i'd be very interested in seeing this program of yours

didn't lift on friday as i left to go out of town fairly early in the morning so i picked up today

10/30

chest - incline DB press - haven't done any incline pressing in quite some time
100's - 10
110's - 7
115's - 6

back thickness - BB rows
275 - 10
295 - 8
315 - 7 .. hell yeah

back width - wide grip pull ups
BW - 10
BW - 9
BW - 7

tris - double handed overhead ext.
100 - 10
105 - 9
110 - 8

good work out today
 
strong work brutha. as for the deads, cut it back to 75% of 1RM- do a max set - and each dead day, increase by 5%. there's several ways to skin this cat but that one has worked best for me. it's a variation of progressive overload.
 
i'll do that next dead day .. 1RM atm being 545 .. so 405

beelze - so i should work my way up to 405 like i've been doing now? and then each dead day after move the last set up by 5%?
 
the warmups aren't too set in stone as long as you ensure not tiring yourself out. as a rule of thumb, i try to keep the weight jumps no more than 90-100lbs.

135 x 3
225 x 3
315 x 1
405 x max

next time
135 x 3
225 x 3
335 x 1
425-ish x max

next
135 x 3
225 x 3
355 x 1
445-ish x max
 
11/1

i forgot my log book today .. i'm apparently a complete moron without it as i really could not figure out what weights to use haha

bis - alternating incline db curls
50's - 10
55's - 8
60's - 7

max effort squats
225 - 5
315 - 3
365 - 3
405 - 1
425 - 1 .. used a belt here .. first time i've used a belt since high school .. it REALLY screwed up my form and it took me forever to squat this and really tired me out so i stopped here .. no more belts

hams - GHR
BW - 10
BW - 8
BW - 4

1 legged squats
135 - 10 per leg
185 - 10 per leg

was in a rush as usual and had to split a set early
 
now for the news

my lifting partner (ivydude) and i were talking and we've decided starting next week we are going to shift to a more traditional volume workout ... we've been doing low volume for about 2 years now and we both think switching to this for 10 weeks or so would be a nice change and shock our bodies

we were thinking a 3 day split
mon -
chest - 8 or 9 sets
tris - 6 sets
shoulders - 3-6 sets

wed -
quads - 8 or 9 sets
hams - 8 sets
calves - vary it up

fri -
back - 9 sets
bis - 6 sets

not sure on the rep scheme .. will probably still with 10, 8, 6 for the exercises and we might switch shoulders to friday's workout

any thoughts? i'm really interested in what people have to say
 
i was pretty used to high volume prior to my delve into DC/Beelze.

That looks good, I understand you have time constraints, hence the 3 days/week? I guess with that volume you'd do fine anyways.

Curious, on the same topic.. have you tried working you calves with more frequency AND volume? I remember this was brought up before.
 
unfortunately i haven't been able ... i believe that really could help, i've just been pretty time restricted regarding my workouts ... it should be easier after december to fit that into my sched though

any other comments or suggestions on the new routine?

and i won't be in the gym for more than 3 days a week, i don't think its necessary nor do i have any desire to be
 
11/6

first day of new volume routine
i really didn't know what weights to use so i just guessed

chest
flat db press -
95 - 10
100 - 8
105 - 6
incline BB press -
205 - 10
225 - 8
245 - 6
flat db flies -
60 - 10
70 - 8

tris
close grip bench -
185 - 8
185 - 6 (shoulder hurt a lot on both of those cut it short)
rope pull downs -
100 - 8 (too heavy)
80 - 10
80 - 10

i didn't get stupidly exhausted like i usually do with my low volume routine but i did get pretty tired as my muscle groups aren't used to so many sets ... but it felt good

i just need to get the weights figured out and i'll be fine .. some things were too easy others too hard
 
11/8

legs

quads -
hack squats -
4 plates - 10
5 plates - 10
5 + 25 - 8
one legged squats
135 - 10 per leg
185 - 10
205 - 10

hams -
GHR -
BW - 6
BW - 7
BW - 7
leg curls
180 - 10
190 - 10
195 - 8

didn't have times for calves .. being on such a time restricted schedule in the gym is a pain
 
Maybe work your calves in your rest periods between your other sets?

Work those goddamn calves! ;)

Strong on the Hacks buddy ...

how do you do your one-legged squats? I know there are variations.

I need to work on GHR's.
 
one legged squats yesterday we used the smith machine and put a bench about 1.5 feet behind us .. then bent the knee and rested the foot on that bench ... then squatted down with the one leg
 
11/10
somehow i completely forgot to eat before i went to the gym
i ate at 8am, ate at 10:15, and was planning on eating at 12:30 then going to the gym .. somehow i just left without eating the 12:30 meal .. i don't know where my mind was at .. it became an issue ..

back -
rack deads
455 - 7
475 - 5
495 - 3 (wondering why i'm so tired and starving)

low cable rows
200 - 10
210 - 7 (realize why i'm so tired and hungry)
220 - 6

wide grip pull ups
BW - 6
BW - 8 (decided to stop being a p*ssy)
BW - 6

bis - realized i had no choice but to be a p*ssy i was so tired
hammer curls
50's - 7 each arm
50's - 6
55's - 6

cable curls
100 - 6 each arm
80 - 7

i have a VERY fast metabolism which is great because i stay lean most of the time, but i also need to eat every 3 hours max or i get tired as i've got nothing for energy since i don't care much fat .. lesson learned .. don't be a forgetful moron

onward
 
I don't like you being so self-depricating. Don't call yourself a moron or I'll drop kick your nuts off.

I missed my workout today, so you did better than I.
 
oh i'm a big time self-depricator .. but i really just do it to somewhat mask my overwhelming confidence and unbreakable belief i am better than everyone else

i miss workouts all the time .. usually twice a month .. this just p*ssed me off because i never forget to eat .. speaking of which i'm starving .. off to pound eggs and pancakes
 
your just a freak man cuz ive been trying to get to 200 for a year now im up to 190 and working out 5 days a week. good job
 
thanks for the compliment i appreciate it

try working out three days a week :) take a look at what i was doing in the beginning of this log or what beelze was doing at the beginning of his or what ubi is currently doing

5 days is a real strain on the CNS and will make gains difficult ... give it a try i guarantee you'll have great results provided your diet is on point
 
well thats a big problem 4 me is my diet. but i have tried 3 days a week with the doggcrapp training and yea it did feel good but i just dont think i was maken the gains i could make off of it i did it for about 3 months. plus i got bored on the off days. what do u suggest!?
 
well this is really another thread .. but make sure your diet is in order .. you will not grow if you aren't enough and if you aren't eating properly you won't put on muscle

i don't know what to tell you about the off days i love them .. i hate spending too much time in the gym i've got way too much other stuff going on

but put your diet up in one of the nutrition forums ... exactly what you eat and everything be specific with times and all
 
EricLee22 said:
alright man thanks for the advice. but see i work at a job were im off 7 days at a time. so i can get pretty bored
Click to expand...

on your off days do so light cardio .. 30-45 minutes keeping your heartrate around 130bpm

or buy an xbox :)

i'm about to post my diet in the bulking forum just for kicks
 
Ubiquitous said:
you brought up a good point that took me quite a while to realize myself Glen.
Click to expand...

I triple that. :D
 
11/13

chest
flat BB press -
225 - 10
245 - 8
265 - 6
incline DB press -
95 - 10
100 - 7
105 - 7
cable flies
9 (whatever that means) - 8
8 - 10

tris -
tate press -
50 - 7 (too heavy for how tired my tris already were)
45 - 7
45 - 5

bar pushdown
100 - 10
100 - 8

felt strong today ... happy with the workout
 
i dunno. different strokes for different folks. after i get warmed up, skulls don't hurt that bad. tates hurt all the time.
 
11/15 i should point out i had a very fitful sleep last night and i've been exhausted all day as a result .. my workout reflects that

quads-
power squat machine thing beelze is so fond of
7 plates per side - 10
8 " " - 10
9 " " - 10
leg extensions (i know i know but i was exhausted)
210 - 10
230 - 10
250 - 10
lying leg curls -
12 (whatever that means) - 10
13 - 8
14 - 7
GHR -
BW - 6
BW - 5
BW - 4 (really should have done these prior to leg curls)
calves -
seated calf raises
3 plates x 12 x 3
 
powersquat is fun huh? Still pretty good for not having that much of sleep bro. Do you do the long negatives and pause in the hole for Calves?
 
11/17

back
deadlifts -
405 - 6
455 - 6
495 - 3
BB rows-
275 - 10
295 - 8
315 - 7
low cable rows
180 - 10
190 - 8
200 - 7

bis
preachers
45's on each side - 10
55's " " - 8
65's " " - 4
cable curls
9 - 8
8 - 10

good workout today felt very strong
 
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