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Thread: 500 lbs!!! ....Er posts.

  1. #26
    Lifting junkie. AKMass's Avatar
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    Alright, just did some sprints:

    Sprints- flat, 5x 30 secs

    I didn't feel very fast today, legs didn't have full power. Probably since I sprinted yesterday also.

    As promised here are pics from the last couple days:
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  2. #27
    Lifting junkie. AKMass's Avatar
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    First day of deload:

    Warmup:
    Deads- 110x5, 140x5, 165x3

    Work sets:
    Deads- 110x5, 140x5, 165x5

    Assistance:
    Deads- 95x10 (5 sets)
    Chins- BWx5 (3 sets)


    A little confused since I basically just did warm-ups twice today... Not sure if I should just skip warming up or what. Only difference is two extra reps on the last set... Hmmm.
    5'10"
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  3. #28
    Lifting junkie. AKMass's Avatar
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    Deload day 2:

    Warmup:
    Bench- 85x5, 95x5, 115x3

    Work sets:
    Bench- 85x5, 95x5, 115x5

    Assistance:
    Bench- 85x10 (3 sets)
    Dips- BW x10 (3 sets)


    I'm officially heavier than ever! 178.2 lbs! A little fatter than I'd like, but hell, I can cut when I hit 200.
    Last edited by AKMass; 01-19-2010 at 09:04 PM.
    5'10"
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  4. #29
    Get Some! KoSh's Avatar
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    Gotta love deload days. Keep pushing yourself, man.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  5. #30
    Lifting junkie. AKMass's Avatar
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    Thanks KoSh. Ahh I hate deloads! This has been such a boring week. I feel like an idiot loading 70 lbs onto the bar for reps. So sad. Oh well, only two more days of this...
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  6. #31
    Lifting junkie. AKMass's Avatar
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    Squats-
    90x5
    115x5
    130x3
    90x5
    115x5
    130x5
    95x5 (3 sets)

    Chinups-
    BWx6
    x4
    x3


    Felt really weak today...Not sure why. I hate chinups, going to have to do them more often...

    Last day of deload tomorrow thank god!
    Last edited by AKMass; 01-21-2010 at 09:05 PM.
    5'10"
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  7. #32
    Lifting junkie. AKMass's Avatar
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    Well today was fun!

    Military press-
    50x5
    60x5
    70x5

    Dips (for Keith's dip contest)
    BWx10
    x10
    x10
    x10
    x10
    x5
    x5
    x10
    x5
    x5
    x10
    x5
    x5
    All in 16 minutes and 19 seconds!

    Sprints-
    20% incline, 8x20 seconds


    Glad I was able to get all 100 dips, was starting to doubt myself around 50. Arms are gonna hurt tomorrow...
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  8. #33
    Lifting junkie. AKMass's Avatar
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    Alllright, back at it!

    Deads-
    115x5
    145x5
    175x3
    190x5
    215x5
    245x7
    125x10 (5 sets)

    One arm DB rows(10 reps each arm)
    65x10
    55x10
    55x10
    55x10
    55x10


    Still frustrated with my grip, I definitely could've gotten more than 7 reps on the last DL set. I'll stick with it another couple months and see where I'm at. I'm also going to add in some grip work on Wednesdays. Feel free to make suggestions (though you don't have to, there are already several threads on grip strength). Well my triceps feel fine, so I should have no problem benching tomorrow. Can't wait!
    5'10"
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  9. #34
    Clean Bulk in Progress james_w8lifter's Avatar
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    Just read through your journal and I like what I see. Good workouts going on in here man. Have u gained 10lbs as it says in your sig since the end of December? A little quick dont you think? I'll be stopping by!
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

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  10. #35
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by james_w8lifter View Post
    Just read through your journal and I like what I see. Good workouts going on in here man. Have u gained 10lbs as it says in your sig since the end of December? A little quick dont you think? I'll be stopping by!
    Thanks for stopping by! I haven't actually gained 10 lbs since December. 180 was weighing myself after dinner (a big dinner), I really just keep it there for motivation so I don't stray too far behind. 170 lbs was in the morning after my business. Doing that now, I weigh 176 ish. Still fast weight gain, but not nearly as bad as 10 lbs lol.
    5'10"
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  11. #36
    Lifting junkie. AKMass's Avatar
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    Ahh good stuff tonight:

    Bench-
    80x5
    95x5
    115x3
    125x5
    145x5
    165x10 PR!
    95x10 (5 sets)

    Total poundage lifted for work sets: 3000 (going to start tracking this, hopefully it goes up month to month) vs. 2445 last month. 555 lb increase.

    Dips-
    BWx15
    BWx10

    CG Bench-
    85x10
    95x10
    95x10


    Shoulders felt weird during warmup..Kept pinching nerves, I thought it was gonna ruin my night. But then I hit a rep PR at 165! I cut the dips short since they were bothering my shoulders a lot. Wanted to try CG bench anyway, never done them. I'll switch back to dips next week. Day off tomorrow, bleh...
    Last edited by AKMass; 01-26-2010 at 09:13 PM.
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  12. #37
    TJW Keith's Avatar
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    Solid benching, dude. Nothing like a PR. How was the DOMS from dips? I will eat your time on Friday! You went from doing 100 a few days ago to 25 today? I thought it would start a trend for people to start doing more every time. Interesting how you keep track of total weight lifted. Where did you get that idea? Not a bad way to track volume - never thought about doing that. What are your numbers like (Big 3)?
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

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  13. #38
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Keith View Post
    Solid benching, dude. Nothing like a PR. How was the DOMS from dips? I will eat your time on Friday! You went from doing 100 a few days ago to 25 today? I thought it would start a trend for people to start doing more every time. Interesting how you keep track of total weight lifted. Where did you get that idea? Not a bad way to track volume - never thought about doing that. What are your numbers like (Big 3)?
    Thanks man. DOMs sucked on Saturday and Sunday, but was pretty much gone by Monday. I don't think my shoulders were fully recovered yesterday, though. Weird. I'm not used to this high high volume stuff, but I think every month I'm going to try to get 100 dips faster and faster. I've seen the total weight lifted thing here and there...Mostly in bodybuilding circles, but thought it might be interesting to track it, see if it means anything for me personally. Anyway, big three are:
    Bench- 225 (estimate)
    Squat- 255 (estimate)
    Deadlift- 315

    Hopefully I can put at least a hundred lbs on each this year. Can't wait to see your 100 dips time...BriHead already SMASHED my time. Think you can get under 8 minutes?
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  14. #39
    Get Some! KoSh's Avatar
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    You're getting much stronger! Keep with it. You'll be deadlifting random cars in parking lots in no time.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  15. #40
    Lifting junkie. AKMass's Avatar
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    Thanks KoSh.

    Squats today:

    Squats-
    90x5
    115x5
    135x3
    150x5
    170x5
    195x7 Last rep was extremely hard, like I was really struggling to get it up. Pretty disappointed after such a good bench session.

    Total poundage for work sets: 2965 vs. 2770 last month. 195 lb increase. Better than nothing I guess. :shrug:

    Split squats-
    BWx10
    BWx10

    Leg Press-
    180x10
    230x10
    230x10

    Calf raise-
    100x10
    100x10
    100x10
    100x10
    100x10
    5'10"
    180

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  16. #41
    Senior Member ELmx479's Avatar
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    Just checking over your journal, moving along well in here. We are fairly close with our numbers mostly the oh press. Keep up the hard work, looking foward to see how you progress.

  17. #42
    TJW Keith's Avatar
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    Sub 8 minutes?!? Damn, I don't think so lol. I'll see what I can do. Nice squatting, though. How many more reps did you expect?
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  18. #43
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by ELmx479 View Post
    Just checking over your journal, moving along well in here. We are fairly close with our numbers mostly the oh press. Keep up the hard work, looking foward to see how you progress.
    Thanks ELmx, I'll have to check out your journal. Yeah my OH press is my only lift that's halfway decent given my size, lol.

    Quote Originally Posted by Keith View Post
    Sub 8 minutes?!? Damn, I don't think so lol. I'll see what I can do. Nice squatting, though. How many more reps did you expect?
    Yeah, crazy huh? Based on your chins time though, I think you've got a pretty good shot. Seem to have a lot of endurance. I got to the gym yesterday all amped up from my bench session, thinking I was gonna get between 8-10 reps of 195. Funny because on my bench day I was afraid I'd struggle to get the prescribed 5 reps.

    I'm gonna chill a bit with my calories. The 6-8 lbs I gained over the past month is just too much. I feel fat. I'm gonna stick with maintenance for February, then gain maybe 5 lbs before the summer months...Don't wanna be a whale runnin' around at the beach.
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  19. #44
    TJW Keith's Avatar
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    Quote Originally Posted by AKMass View Post
    Hopefully I can put at least a hundred lbs on each this year. Can't wait to see your 100 dips time...BriHead already SMASHED my time. Think you can get under 8 minutes?
    Wait, where does it say he did 8 minutes or whatever? Am I blind? I can't see that he even attempted it?
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  20. #45
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Keith View Post
    Wait, where does it say he did 8 minutes or whatever? Am I blind? I can't see that he even attempted it?
    I see that you've answered your own question now. But for anyone else wondering, brihead did 100 dips in 8:53...
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  21. #46
    Moderator Off Road's Avatar
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    Looks like things are going well with the 5/3/1.
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  22. #47
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Off Road View Post
    Looks like things are going well with the 5/3/1.
    No kidding, doing very well in here man.

  23. #48
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Off Road View Post
    Looks like things are going well with the 5/3/1.
    Quote Originally Posted by CoCoa View Post
    No kidding, doing very well in here man.
    Thanks guys. Last night's workout:

    OH Press:
    50x5
    60x5
    75x3
    80x5
    90x5
    105x7

    Total work volume: 1585 vs. 1725 last month. Decrease of 140 lbs! Uh oh! I skipped caffeine last night pre-workout, so that may have been a factor. If this keeps up, I may rethink things, but I'm not going to worry for now...

    OH Press:
    65x10
    x10
    x10
    x10
    x10

    Dips:
    BWx10
    x10
    x10
    x10
    x10
    x10


    Going to go pick up some chalk today, hopefully we'll see a little jump in my DL numbers this week!
    5'10"
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  24. #49
    Senior Member ELmx479's Avatar
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    Strong pressing, what are your current training maxes for the program?

  25. #50
    Lifting junkie. AKMass's Avatar
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    Thanks ELm. Current training maxes are:

    BP- 190
    Squat- 225
    Deadlift- 315
    OH Press- 120

    I'm doing an overhaul of my diet too. Pretty much eliminating milk, and putting a much greater emphasis on whole food. I'm curious to see if it'll change my body composition and/or training. I'll post up my old/new diets a bit later...
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