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Swollen87's training log

I thought dave tates assistence with the periodization bible? Dont you usually do 4 lifts per session rodja? bc truvirate is only 3 total.
And i agree with everything rodja has said so far, all of it.
 
SweetLou321 said:
I thought dave tates assistence with the periodization bible? Dont you usually do 4 lifts per session rodja? bc truvirate is only 3 total.
And i agree with everything rodja has said so far, all of it.
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****, I messed that up. You're right; it's the Dave Tate assistance, not the Triumvirate. I like to also throw in singles of ~95-97% of 1RM 2-3x/month for the big 3.
 
well im gunna have to read up on that stuff, but i think im basically doing something simmilar to that anyway??

i hit 50-60% for 5
then 70% for 5
then 80%3
then 90%3
then i hit singles until i shat my pants


its the same general idea right?


i gotta get some money together, and the patience/time to start something new.
 
swollen87 said:
well im gunna have to read up on that stuff, but i think im basically doing something simmilar to that anyway??

i hit 50-60% for 5
then 70% for 5
then 80%3
then 90%3
then i hit singles until i shat my pants


its the same general idea right?


i gotta get some money together, and the patience/time to start something new.
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It depends on the week within the wave. Each week has a different percentage and rep range for the big lift.
 
Staying in the low % range is a good idea until your warmed up. I usually do 4-5 sets of the bar / 95lbs and than once I'm warm, I climb pretty quick w triples
 
GeekPoop said:
Staying in the low % range is a good idea until your warmed up. I usually do 4-5 sets of the bar / 95lbs and than once I'm warm, I climb pretty quick w triples
Click to expand...

This.

I crack up when I see people start with 185 and then go to 275.
 
this is swollen87.... my account wont let me log in,.... i have a pm/thread in with admin/dwight shrute

hopefully they can get it straightend out


today i pulled


snatch grip deadlift
135x10
185x10
225x5
315x5
365x3
405x3
455x1

sumo deadlift
405x15

conventional deadlift
425x10


kroc rows

150lb db x20,15


rope pullups
10,10,8

chins

1 set of 30


shrugs

100x20
80x20
 
ps.

todays diet looked something like this- dont know cals, help me estimate

8am shake
1 bananna
1 cup blueberries
5 large strawberries
2 scoops myofusion (50g protien)
1tbs olive oil
2 cups whole milk

1130am
8 organic eggs w 1/4 cup shredded cheese
water

130pm
large coffee with milk no sugar

usually i would have eaten in this gap, but i was stuck in a courtroom till 345

430pm

2 cups milk
baked potato
1lb london broil

preworkout

2 cups milk
1 scoop waximaize
1 banana
50mg dmaa
200mg caffiene

during workout bcaas (xtend)

post workout
50g shake + waximaize

845
the other half of the london broil
1.1 lbs
and a sweet potato
2 cups broccoli

went to see a movie with my girl, so i packed up a chicken breast and some almonds as a snack

and instead of getting another coffee i got a quart of milk at quick check for my movie beverage....


so my guess is this would put me above 4000 calories... ?

its been about 10 weeks since i ended my cut, and began eating like this.... i have only gained 2.5lbs

@rodja & sweetlou... i kno u guys kno your shiit... any suggestions for my diet?

i know im not burning all this up as i am not doing much construction anymore, and im getting back into personal training
 
Not a lot of whole-food protein in there. That's the main thing I'd change regarding your nutrition.

I also say to cut back on all of those deads in that session. Your CNS will thank you in a few weeks.
 
Also the protein. Increase your whole food amount, esp in each meal. A large coffee with milk is not really a meal. Learn to count macros too, buy a food scale so you can better track your intake. This way you can make the right adjustments when needed.

Also lower the amount of deads.
 
would be fine doing deads 1 x a month. as long as your squat incrases, your DL should as well
 
my squats going up, i just hit a pr last week...

decided to do those deads just because.... im not even tired today... somethings going on... my cns doesnt feel fried at all (if thats something i can feel)


and usually i have 1-2 more whole food protien meals, usually either chicken/fish but like i said i was stuck in court

if you put a cup of milk in your coffee thats still 100cals 8gr protien...

i count that as something... jus sayin



also, how is that not alot of protien from whole foods?

i at 2.1 lbs of london broil
8 eggs
and a whole chicken breast

along with a half gallon of milk give or take?
 
the only time you feel CNS is burnt out is the weight will feel x100 heavier than it should, and you'll fatigue / fail / struggle on easy lifts that you could roll out of bed and do. most people say "oh today i wasnt feeling it" or "today i was just off"

if your goal is strength, lay off the deads either in volume or by how much youre doing them. Also, remember that its a compound movement and you can improve them by doing various other exercises. GHR / Good Mornings etc.

milks all sugah :(

im not trying to be a know it all or a smart ass, but i was taught quite a bit of stuff from an older PLer. He taught me basically everything
 
GeekPoop said:
the only time you feel CNS is burnt out is the weight will feel x100 heavier than it should, and you'll fatigue / fail / struggle on easy lifts that you could roll out of bed and do. most people say "oh today i wasnt feeling it" or "today i was just off"

if your goal is strength, lay off the deads either in volume or by how much youre doing them. Also, remember that its a compound movement and you can improve them by doing various other exercises. GHR / Good Mornings etc.

milks all sugah :(

im not trying to be a know it all or a smart ass, but i was taught quite a bit of stuff from an older PLer. He taught me basically everything
Click to expand...


listen i do not at all take it as you trying to be a smart ass... i am open to suggestions/criticism on my diet/training... this is the reason i made this log....


i hope im not coming off as a smartass or a know it all either, because i am not intending to be


but because milk is all sugar the protien in it doesnt count? i dont understand


alone in whole food,

i ate 48g of protien from the eggs

at least 100g of protien in each meal of london broil

and 30g protien in the chicken breast

and about 64 g of protien from the half gallon of milk

so thats about 342g protien BEFORE the shakes

now add in 2 50g shakes .... i cant comprehend how thats a small amount of protien from whole foods.... (again im seriously not trying to be a smart ass)


edit: im also aware that i cannot digest some of what i ate.... or rather, utilize. some of that gets turned to sugar... but either way, i should be gaining with that amount of food correct?
 
10-4!

no was just commenting that milk is maily sugar. should upp your carbs a little too, liek rice n more potatoes. dont forget they important, shuttle them proteins! you on the sauce or not?
 
GeekPoop said:
10-4!

no was just commenting that milk is maily sugar. should upp your carbs a little too, liek rice n more potatoes. dont forget they important, shuttle them proteins! you on the sauce or not?
Click to expand...


oh ok... i agree i could be getting some more carbs in... but lets go over how many carbs i ate yesterday


alone in milk- 190ish g carbs
2 banannas- 60g carbs
1 cup blueberries- 25g carbs
5 strawberries-20g carbs
sweet potato- 40g carbs
potato- 40g carbs

add in 2 scoops waximaize 40g each

455g carbs is that not enough..?


going over fats too

2 cups almonds- something like 20-30g fat?
1tbs olive oil- 14g fat

eggs 45g fat

add in the milk- you get where im going?




BTW, i am not taking anything hormonal right now... i finished pct in mid may after a primo/winny run (very short)


my plan is to gain as much as possible before i even think about touching another steroid again... i hate the ups and downs of cycling/pct/hormonal disruption

its a headfock- especially when you watch your lifts SHOOT up, and then fall back down slowly
 
oh didnt realize it was that many carbs. maybe try switching them to whole sources like rice and stuff? if i go over 350ish i get fat, real fat, real quick.

ahh gotcha, yeah hormonal ups n downs are bs. i can see why so many people just do self TRT after a few cycles.
 
i get fat eating like this too... not to a disgusting degree... i guess you can say i have a little bit of all 3 somatotypes..

i gain good muscle mass up to 200-205lbs

then my body refuses to put on more muscle and i just get fat...


but, i can strip fat off fairly easily....... im confused
 
Hmm looks like your getting plenty of cals, id try changing your routine and see if you can progress. There is no need to gain anymore bodyfat, just cut back a lil on the training and you should be fine.
 
just got back from the europa fitness expo in conneticut with a few of the other trainers at my gym...

shiit was sick

there was powerlifting, crossfit, bodybuilding, grappling, supplements ect


ill post up some of the videos we got.. saw a 1050lb squat 900lb bench.... although i could have won the deadlift.... i didnt understand that one...

didnt see anyone pull anything over 615... i wasnt impressed by much... was a geared competition and non drug tested.


im told a breifs/kneewraps/belt/all that bs adds up to 250lbs to your squat? LOL

and a bench shirt/belt/slingshot = 200+ to your bench? i dont get it... if i ever do a comp, it wil be raw... not even a belt




did chest/back tonight

decline bench
bar/135 warumup

225x6
275x5
315x3
335x2
350x1

tbar rows
2 plates 5x5

incline hammerstrength bench

4 plates x 6,6,6

superset

cable rows

80lbs 10,10,10


peck deck

285x10,10,10

superset

db rows

75x20,20

30 pushups




tomorrow i teach the girlfriend how to squat properly (like i even have a clue myself LOL)
 
Look up the elite fts vids so you think you can bench, and so you think you can squat. And for strength try spliting your routine by lifts and not body parts.
 
I actually just watched both of those ... amazing... I felt bad about myself after watching those videos


Recently improving on my form there and hitting prs because of it


What do you mean by lifts? Like a squat day a bench day dead day? With accessory lifts?


I'm just gunna buy that frickin ebook so I know what you n rodja are talking about.. LOL
 
swollen87 said:
just got back from the europa fitness expo in conneticut with a few of the other trainers at my gym...

shiit was sick

there was powerlifting, crossfit, bodybuilding, grappling, supplements ect


ill post up some of the videos we got.. saw a 1050lb squat 900lb bench.... although i could have won the deadlift.... i didnt understand that one...

didnt see anyone pull anything over 615... i wasnt impressed by much... was a geared competition and non drug tested.


im told a breifs/kneewraps/belt/all that bs adds up to 250lbs to your squat? LOL

and a bench shirt/belt/slingshot = 200+ to your bench? i dont get it... if i ever do a comp, it wil be raw... not even a belt




did chest/back tonight

decline bench
bar/135 warumup

225x6
275x5
315x3
335x2
350x1

tbar rows
2 plates 5x5

incline hammerstrength bench

4 plates x 6,6,6

superset

cable rows

80lbs 10,10,10


peck deck

285x10,10,10

superset

db rows

75x20,20

30 pushups




tomorrow i teach the girlfriend how to squat properly (like i even have a clue myself LOL)
Click to expand...
being equipped is a different animal than lifting raw. you got to learn how to use your shirt / suit. for example when you got a bench shirt on, to touch your chest with the bar, you literally need to row the weight to it. than it springs back up and your shirt doesnt help much at the top of the lift. same with squat suits/ briefs. need lot of weight to make depth depending on the type.

raw = chalk / belt btw

swollen87 said:
I actually just watched both of those ... amazing... I felt bad about myself after watching those videos


Recently improving on my form there and hitting prs because of it


What do you mean by lifts? Like a squat day a bench day dead day? With accessory lifts?


I'm just gunna buy that frickin ebook so I know what you n rodja are talking about.. LOL
Click to expand...
like example bench day....

bench
1-2 tricep movements - maybe your pin pressing or just doing high rep pushdowns
1-2 rowing movements - its on the same plane as the BP
1 shoulder movement - rear detl flyes cuz your front delts get pounded

the lifts you choose will be because of where your weakness is on the lift. like if you stall the last 1/2 of the bp, you'll do a lot of tricep work. etc.
 
GeekPoop said:
being equipped is a different animal than lifting raw. you got to learn how to use your shirt / suit. for example when you got a bench shirt on, to touch your chest with the bar, you literally need to row the weight to it. than it springs back up and your shirt doesnt help much at the top of the lift. same with squat suits/ briefs. need lot of weight to make depth depending on the type.

raw = chalk / belt btw


like example bench day....

bench
1-2 tricep movements - maybe your pin pressing or just doing high rep pushdowns
1-2 rowing movements - its on the same plane as the BP
1 shoulder movement - rear detl flyes cuz your front delts get pounded
Click to expand...

if a shirt can add 250 or more lbs to a lift, thats helping way to much

im aware chalk/belt is raw, but IMO not completely raw


i mean raw as in no belt/chalk at all- ok maybe chalk.... il have to try deadlifting without chalk
 
Brody Laybolt said:
what are your current b/s/d raw prs?
Click to expand...

highest bench-365 ... havent hit that in a while, but i can hit 345-350 pretty consistantly

dead- 585 w/ just chalk no belt

my squat is sad.. i recently hit 435 but im working on changing that ATM
 
swollen87 said:
highest bench-365 ... havent hit that in a while, but i can hit 345-350 pretty consistantly

dead- 585 w/ just chalk no belt

my squat is sad.. i recently hit 435 but im working on changing that ATM
Click to expand...

dude 585 with no belt is sick as hell. just work those hips and your squat will come.
 
squats... literally as low as i could go on every rep

ssb squat

barx10,10

155x10
245x5
295x5
335x3
355x3
365x1

speed sets
295x3,3,3

have no belt- have to buy one... looking at the inzer lever belt... should i get 10 or 13mm


walking lunges

70lb db 30 paces


car pushes x 30 yds (ford fiesta)

seated saftey bar good mornings
85x 10,10,10

some calves.... not sure what these are called, but i squat down all the way and do calf raises w my bodyweight x 50 they suck

planks

2 plates x 1:30
3 plates x 1:30

leg lifts
10,10,10


by the end of my workout, i was shaking just standing up... ive been working out with 2 other trainers from my gym, they have now named me "overtraining andrew" - i disagree


OH.... raw powerlifting meet in december- i will be competing.... need to learn how to lift with a belt


NOTE TO SELF: SLEEP MORE
 
The way you train is a bit much for strength, sleep is very important, good luck at your meet. Know the rules of the lifts at the org you picked, like for bench if its on toes or flat foot.
 
colange2 said:
Lol.... looks like you didn't listen to your own advice for sleeping time...up at 2:14 AM!
Click to expand...
Yea, I was still shaking from the 300mg caffiene and 50 mg dimethlyamylamine....What do you know about adrenal fatigue.... I'm walking around like a zombie until I have some caffiene
 
swollen87 said:
ill post up some of the videos we got.. saw a 1050lb squat 900lb bench.... although i could have won the deadlift.... i didnt understand that one...

didnt see anyone pull anything over 615... i wasnt impressed by much... was a geared competition and non drug tested.


im told a breifs/kneewraps/belt/all that bs adds up to 250lbs to your squat? LOL

and a bench shirt/belt/slingshot = 200+ to your bench? i dont get it... if i ever do a comp, it wil be raw... not even a belt
Click to expand...

I feel the need to address this. You have to know how to use these shirts and suits before they help you, it is not simply that they just magically increase your bench. There is a technique to lifting while suited as there is without. I'm not sure if youre trying to make a stab at powerlifting or not with your comment but you need to research more. Also the slingshot was not invented to increase your bench.

Good luck lifting some of you're numbers are pretty nice.
 
swollen87 said:
Yea, I was still shaking from the 300mg caffiene and 50 mg dimethlyamylamine....What do you know about adrenal fatigue.... I'm walking around like a zombie until I have some caffiene
Click to expand...

That sounds terrible....If it really prevents you from sleeping that much, then I don't think it's worth it
 
n8te said:
I feel the need to address this. You have to know how to use these shirts and suits before they help you, it is not simply that they just magically increase your bench. There is a technique to lifting while suited as there is without. I'm not sure if youre trying to make a stab at powerlifting or not with your comment but you need to research more. Also the slingshot was not invented to increase your bench. Good luck lifting some of you're numbers are pretty nice.
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I'm aware you need to learn how to use a shirt/suit/slingshot.......... but explain this to me... some 600lb benchers can't touch 400 without a shirtDon't tell me I need to research more, I'm aware of that already.... as I am just about to enter my first meet.... I just can't imagine some of these monsters 220+ not being able to touch 405 in a gym
 
What 600lb bencher do you know that can't touch 400 without a shirt. This is that **** I am talking about. People think these things are magic. If you don't like the idea of lifting equiped then that's fine but its nothing to scoff at if someone is wearing a suite and benching 800+ or squatting 1000. If you wanna watch someone nice crazy weight raw then Google stan efferding or konstantinov. But point is you have to be strong to move these numbers regardless of being suited or not.

And no I do not lift suited but just don't like people discounting a lift bc of the lifter being equipped or not.
 
n8te said:
What 600lb bencher do you know that can't touch 400 without a shirt. This is that **** I am talking about. People think these things are magic. If you don't like the idea of lifting equiped then that's fine but its nothing to scoff at if someone is wearing a suite and benching 800+ or squatting 1000. If you wanna watch someone nice crazy weight raw then Google stan efferding or konstantinov. But point is you have to be strong to move these numbers regardless of being suited or not.

And no I do not lift suited but just don't like people discounting a lift bc of the lifter being equipped or not.
Click to expand...

a trainer @ my gym benched 623 in a shirt... and he cant get 405 off his chest in the gym


i LIKE the idea of raw lifting... and im not discounting someones lift - im just saying... shirts/gear add ALOT

i watched this guy squat 1050, and i highly doubt hes hitting 800 without a suit- also 280lbs
 
Gear adds life to your career. Really heavy raw lifters can't do it for too long because they break down. Off the chest is not the issue with a shirt as that's where it basically springs it. The issue, however, is getting it there. Touching and depth is usually the biggest problems in gear.
 
Rodja said:
Gear adds life to your career. Really heavy raw lifters can't do it for too long because they break down. Off the chest is not the issue with a shirt as that's where it basically springs it. The issue, however, is getting it there. Touching and depth is usually the biggest problems in gear.
Click to expand...

i see ...... hmm, well.. ill have to get a shirt/all that other jazz at some point, because for right now it looks like im going to be heading down the powerlifting path..... wheres the best place to order powerlifting stuff at?


anyone know where to find the raw 198 and 220lb nj state records? i keep finding different ones
 
swollen87 said:
i see ...... hmm, well.. ill have to get a shirt/all that other jazz at some point, because for right now it looks like im going to be heading down the powerlifting path..... wheres the best place to order powerlifting stuff at?


anyone know where to find the raw 198 and 220lb nj state records? i keep finding different ones
Click to expand...

It depends on the individual federation. I honestly don't know how to appropriately size gear, but I know that part of it is preference. Some people like to have their gear extra tight and some like to be able to slide in and out of it in 30s.
 
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and

you should join a PLing board or a board more geared towards PLing / lifting in general if youre serious about it if you havent already. most training information on here is recycled garbage.
 
GeekPoop said:
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and

you should join a PLing board or a board more geared towards PLing / lifting in general if youre serious about it if you havent already. most training information on here is recycled garbage.
Click to expand...

ill check all those out, thanks man


had a sh*t night of sleep past 2 nights..... not sure why

not going to push it today, just gunna do arms/shoulders
 
sumo deadlifts-

135x10,10

225x5
315x5
405x5
455x3
495x3
545x1
550x1 PR for sumos... could have pulled more, but didnt want to max

405x6,6,6 speed pulls

150lb db rows

20,20

reverse grip pulldowns- dont remember weights
10,8,6,6

some curls for a pump- waste of time


did some grip work, put a 100lb db on the floor and a band on a belt, just hanging on the pull up bar

then the #2 grip thingy.. not sure what that **** is called
 
bench w/ bands.... not sure how much resistance these bands are, im going off how 135 usually feels during my warm up. the bar w/ just the bands and no weight felt quite a bit heavier than 135... so i say about 50lbs of band resistance each

100lbs resistance

145x10
235x5
255x5
285x5
285x3
375x1 hard to lock out.... but got it clean.. some sort of PR

incline db press

120lb db

5,5,6 (trying to cut down volume? do i have the right idea?)

incline flys

40lbs

10,10,20

overhead db tricep extention

120lb db

8,8,8


i wasnt tired after this workout....

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what do yall think of this here article...?

i know its not something i want to do 100%..... but maybe integrating more instead of less??
 
swollen87 said:
bench w/ bands.... not sure how much resistance these bands are, im going off how 135 usually feels during my warm up. the bar w/ just the bands and no weight felt quite a bit heavier than 135... so i say about 50lbs of band resistance each

100lbs resistance

145x10
235x5
255x5
285x5
285x3
375x1 hard to lock out.... but got it clean.. some sort of PR

incline db press

120lb db

5,5,6 (trying to cut down volume? do i have the right idea?)

incline flys

40lbs

10,10,20

overhead db tricep extention

120lb db

8,8,8


i wasnt tired after this workout....

Invalid Link Removed

what do yall think of this here article...?

i know its not something i want to do 100%..... but maybe integrating more instead of less??
Click to expand...
what kinda bands? EFS has a chart for the resistance on all bands at lengths

cutting down volume? how come?

if youre trying ot use incline DB BP as an accesory lift (a lift to help your pressing) id prolly up the volume a little more REP wise. unless youre recoverying fully from the 6 rep range. thatd be my only argument, but if youre recoverying fine keep it at that
 
GeekPoop said:
what kinda bands? EFS has a chart for the resistance on all bands at lengths

cutting down volume? how come?

if youre trying ot use incline DB BP as an accesory lift (a lift to help your pressing) id prolly up the volume a little more REP wise. unless youre recoverying fully from the 6 rep range. thatd be my only argument, but if youre recoverying fine keep it at that
Click to expand...

theyre grey bands, had a name on them i dont remember... they picked the 120lb dbs right off the floor when fully extended... i had to use 150s


im cutting volume because rodja and sweetlou had said i was doing too much for strength


honestly im not sore or beat at all.... and i could have done at least 8 reps with the 120s for 4-5 sets...

when im in the gym i literally dont have an "off" switch... and ive earned the nickname "overtraining andrew"

but i dk what to think.... i lift all out all the time, and get gains.... or i lift 2-3 times a week and i get the same gains....

#losingmymind
 
swollen87 said:
theyre grey bands, had a name on them i dont remember... they picked the 120lb dbs right off the floor when fully extended... i had to use 150s


im cutting volume because rodja and sweetlou had said i was doing too much for strength


honestly im not sore or beat at all.... and i could have done at least 8 reps with the 120s for 4-5 sets...

when im in the gym i literally dont have an "off" switch... and ive earned the nickname "overtraining andrew"

but i dk what to think.... i lift all out all the time, and get gains.... or i lift 2-3 times a week and i get the same gains....

#losingmymind
Click to expand...
maybe their the light bands? idk lol i think theyre 120.

oh i think theyre talking bout a set liek 3 x 8-12 / 3 x 10-20 or theyre talking bout only doing 3-4 exercisse after your main lift of the day

as long as youre making gains in your 3 lifts id prolly just keep doing what youre doing. soon you'll hit a wall tho, than you gotta mix stuff up.


maybe their the lif
 
Measuring the width of the band will give you an idea of what they are.

Volume is more of overall sets than the number of reps that you do. Muscular recovery is a much faster process than CNS recovery, which is why I recommend less volume. I'm seldom sore anymore except in my lats.
 
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