Grub's Training Log

[Jake 99]

Your program has very little for the posterior chain. I'd look for more leg work that works the legs as a whole instead of isolating the quads. Squats instead of leg press, lunges instead of extensions. Adding stuff like pull throughs, glute/ham machine, good mornings, speed dead lifts(50-60% of your max), Romanians, etc will help your dead lift go up.

^^^^ All of that, more full range. Thought off the floor would be your problem based on your program, not a bad thing just what exercises you spend your time on.

 

[grubd]

It's something you don't notice till someone else points it out.

3/22
Barbell Press seated (never did this so was just playing around with the weight)
95,135 warm up
185 8
205 3
165 9

Rippetoe Shrugs
315 6
405 6
495 3
545 3

Barbell Shrugs
405 8

cgbp
225 8
255 8
275 6

Pushdowns
108 10
120 8
132 8

Side Raises
20 12
25 10
35 8

Front Raises (barbell)
55 10
75 8
95 6

 

[grubd]

3/25
Bench Press
135, 225 warm ups
275 6
315 4
335 1

Incline Press
225 8
245 7
265 3
185 12

Cable Crossovers
60 12
72 10
84 10

Cardio
Elliptical 16 min.

 

[grubd]

3/27
Rack Pulls
225 warm up
315 5
365 5
405 2
455 1

RDL
225 8
275 7
315 6

Pulldowns
240 8
252 8
264 5

Dumbbell Curls
45 10
55 8
65 7

RDL are no joke. Guessed on the weight since it was first time. Those sapped all my energy.

Rack Pulls I had the pins too low and was still using legs, should have had it higher to load heavier on my back. Will continue to try suggested exercises like RDL to help with posterior chain weakness and weak point of dl at the floor.

 

[Rowandj]

strong lifts.

 

[GrandCherokee]

You will absolutely learn to love those rdl's and what they do for you. If you work in single leg rdl's, you will love them even more.

 

[grubd]

strong lifts.

Thanks. I see you started a log. I'll have to check it out when I have time.

One leg rdl? Intriguing...

3/27
Cardio
Treadmill 34 min. walk/incline

Stairmaster 6min.

3/28
Barbell Shoulder Press (full rom)
95 warm up
135 10
165 6
195 4

Rippetoe Shrugs
315 8
405 6
495 4
545 3
495 4

Barbell Shrugs
405 10, 10

Cable Side Raises
24 12
36 10
48 6

Pull Throughs
70 10
90 8
110 8
130 6

Cardio
Treadmill 17min. incline/walk

 

[grubd]

3/29
CGBP
135 warm ups
235 8
265 8
285 5

Rippetoe's Lying Triceps Extension
115 8
135 6
155 3

Pushdowns
144 10
156 10
168 8

Barbell Curls
95 8
115 7
135 4

Dumbbell Curls
50 8
60 7
65 5

Cardio
Treadmill 25 min. incline/walk

 

[grubd]

4/1
Bench Press
135, 225 warm ups
275 6
315 5
345 2

This was too close to my heavy cgbp on Friday and my arms were still very soar once I got going.

Girl was using the only power rack for lunges, ugh, wtf. At least she was doing something besides machines. It was time for me to switch up my routine anyways so decided to use dumbbells instead of waiting for power rack to do incline barbell. Dumbbells only go up to 100 lb. so that is an issue. So many gyms I've been into last few years just don't cater very well to guys with above average strength.

Dumbbell Incline Press
100 10,10,10,10

Overhead Extensions Cable/Rope
132 8
144 8
156 8

 

[grubd]

4/2
Rack Pulls
225 warm up
315 3
405 2
365 6

RDL
225 8
315 7
345 3

Pulldowns
240 8
252 8
264 6

Seated Cable Rows
288 6
312 5

Barbell Rows
225 8
275 6,5

Dimmel DL
135 20, 18

Dumbbell Curls
50 10
60 8
65 5
35 14
25 12

Cardio
Treadmill 20 min. walk/incline

 

[Jake 99]

4/2
Dimmel DL
135 20, 18

How did those 20 feel?

 

[grubd]

How did those 20 feel?

It was like my back was on fire trying to get through them. Felt like I was pulling my max dl but for about the last 8 reps. Really sore for the rest of the day.

4/3
Cardio
Treadmill 48 min. run, incline/walks

 

[Jake 99]

It was like my back was on fire trying to get through them. Felt like I was pulling my max dl but for about the last 8 reps. Really sore for the rest of the day.

4/3
Cardio
Treadmill 48 min. run, incline/walks

OUTSTANDING....then it's working!

 

[grubd]

4/4
Shoulder Press (standing from racked position)
75 warm up
135 8
185 3
205 2
225 1

Barbell Shrugs
315 8
405 8
455 6
495 4

Side Raises
30 8
40 8
45 6

Front Raises (barbell
45 10
65 8
85 8

Cardio
Treadmill 26 min incline/walk

 

[grubd]

4/5
cgbp
135 warm up
225 10,8,8,10

Cable Extensions
90 10
110 8,8

Barbell Curls
95 8,8,8,8

Cable Curls (isolated)
24 10
36 10
48 8
60 6

Cardio
Treadmill 35 min. incline/walk

 

[grubd]

Squats
45 135 warm up
225 8
275 8
325 6
355 4

Sldl 1.5 in. Deficit
225 8
275 8
295 6
325 6

Pull THroughs
96 8
108 8, 8

Cardio
Treadmill walk/incline 14 min

 

[Rowandj]

how tall and how much do you weigh?

 

[GrandCherokee]

I'm impressed with all you guys doing dl's from deficit but sldl is even crazier. I am working on my flexibility but still can't even do sldl without adding deficit to it.

 

[grubd]

6'1 and I probably weigh in high 250s. Started getting back in shape end of December, 70 hours a week of work in January stopped my lifting and started up lifting serious again beginning of February after not really lifting much since last summer. Starting weight was 276.5. Would like to be at 255 when all my leagues get into full swing in May and I start doing road/trail races.

4/9
Deadlifts
225 warm up
315 3
365 3
405 2
455 1 Got it! PR
405 3

Power Cleans
135 5
185 1,1

Pulldowns
240 8
252 8
264 7

Barbell Rows
225 8
275 8,7

Cardio
Treadmill 21 min. walk/incline

 

[Jake 99]

Congrats the PR!

 

[Fro Joe]

Congrats on the PR. Those always feel great.

 

[grubd]

Thanks, you guys caught a big gap in my work outs and I've added the lifts for my lower back and legs.

 

[grubd]

On not calling "The Press", "The Shoulder Press:"
We just call it the press, because how could you press without the shoulders? You can leg press... but that's gay. M.R.

4/11
Bench Press
135, 225 warm ups
275 6
315 5
345 1

The Press
135 8
155 7
185 3
105 16
95 18

Skull Crushers
115 8
135 8
155 3

Chest/back fly machine
250 12/ 130 10
250 12/ 140 10
250+45 plate 10/ 170 8

Front Raises
35 10
45 8
55 6

Side Raises
40 8
45 8,8

Tricep Extensions
96 10
120 8,8
132 8

Cardio
Treadmill 21 min. incline/walk

 

[GrandCherokee]

Lol, I use to leg press and I felt like a stud with all those freaking plates on there. Man was I gay.

 

[grubd]

I have never found a more true quote. I leg press occasionally because I felt safer with a Bulky knee but you see the guys load the plates look around and precede to go down 6 inches. Now if they were to squat I would bet all my bats they couldn't do 245 ass to grass.

 

[Jake 99]

I have never found a more true quote. I leg press occasionally because I felt safer with a Bulky knee but you see the guys load the plates look around and precede to go down 6 inches. Now if they were to squat I would bet all my bats they couldn't do 245 ass to grass.

Amen, and I would venture to say the 245 squat would have more benifit than the 11000000 pound 6" leg press with your hands on your knees helping the press!

Do you do your overhead pressing seated or standing?

 

[grubd]

I'll go a few weeks doing one or the other. I rep about the same except when I try to do a heavy single standing and use a slight leg/hip drive.

 

[grubd]

4/12
Squats
135 warm up
225 10
285 8
325 6
365 4
255 20

Sldl 2in deficit
275 8
315 6
365 4
335 6

 

[grubd]

4/16
Bench press
135/225 warm ups
275 6
315 5
345 1

Incline bench
225 7
245 1

Cardio
Treadmill 22 min. Walk/incline

I think I somehow got off balance in one of my bench reps and had to shift the bar. Well I felt pain in the ligament/tendon that attaches chest to shoulder on my final set was going to do 3 at 345. Thought it was just the heavy Bench so went over to inclines. I struggled with 225 I wanted 8 and only got the 7. Last few reps pain shooting down to inside of elbow. Now 8 is not my Max could probably get 12 or so if I wanted. Like a meathead I decided to push ahead. Put 245 on bar and went down and hurt so bad barely got the one up. That ended my day. I think I need back off from over training and hopefully this wont linger.

 

[grubd]

Resting my upper body for at minimum 72 hours, probably longer for pressing motions. Today is leg day, no dl though to keep strain off upper body. Just need to play it smart with leagues and tournaments starting next week or two.

4/18
Squats
45 warm up
225 8
285 8
325 6
365 4
265 20 sucking wind and bar sliding down back at end of these

Barbell Calf Raises @ Smith Machine
135 20
225 20
315 20
365 15

Cardio
Treadmill 20 min walk/incline
Crossramp 22 min.