Fugly's lifting journal...

[Fuglydude]

Update march 22nd...

Did deads/dips today. Worked > 72 hours last week including days/nights. Only got around 4 hours of sleep. Not really at 100%. Lacking motivation.

Warm up w/ stretches, light core work, powerclean.

Powerclean

135 x 5 (hang)
185 x 3 (hang)
205 x 3

Deadlift

225 x 1
315 x 1
405 x 1
465 x 1 (personal best)
415 x 4 (could have gotten 5, got lazy)
365 x 6
315 x 10
275 x 1 (static hold for 30 seconds)

Dips:

(BW + 135) x 5
(BW + 135) x 6
(BW + 135) x 6
(BW + 115) x 6
(BW + 115) x 3 (pooped out by this point)

Clean and jerk

135 x 3
165 x 1

Pistols:

22.5/side x 5

Good session today... Post WO wt = 179.

 

[Quagmire911]

Sweet deadlift! 500 isn't far off now!

Have you given up on the 5/3/1 for the moment? Why stop what is working right? Maybe when the gains run dry...

And I don't know how you made a 115x5 pullup the other day, that is godly.

Keep it up man,

Quagmire

 

[Fuglydude]

I'll be starting more of a 5/3/1 approach once I'm off cycle. I'm in the process of tapering off. I'm going to san fran on holidays next week, and didn't wanna be all *****y (like I am during PCT) on holidays. I have one more shot to go then will have to think about re-working my routine because I won't be able to handle as much intensity/volume.

500 still seems a ways off, but I'll get there... slowly. I noticed the bar was bending quite a bit w/ the 465. I think this makes the lift harder. Maybe could get more w/ a good quality powerlifting bar.

I dont' usually do 115... I tried the other day as the 90 felt quite light.

 

[Jitterbug]

Nice deadlift

Surprise to see you feel that 275lbs x7 squat is tough, when you're repping 315 x5! I've only done reps with 300 and my 1RM is 333 (150kg), but 275 x7 would be dead easy for me. Seems like you really don't like higher reps!

Your front squat is a bit low as well, esp that you clean more than your front squat! Mine is at 92.5kg (205?), 3 sets of 6 reps and my clean is nowhere near yours (72.5kg). If you're feeling your knees, there could be an issue with form or flexibility. What kind of shoes are you wearing? You should get a pair of weightlifting shoes.

 

[Fuglydude]

Nice deadlift

Surprise to see you feel that 275lbs x7 squat is tough, when you're repping 315 x5! I've only done reps with 300 and my 1RM is 333 (150kg), but 275 x7 would be dead easy for me. Seems like you really don't like higher reps!

Your front squat is a bit low as well, esp that you clean more than your front squat! Mine is at 92.5kg (205?), 3 sets of 6 reps and my clean is nowhere near yours (72.5kg). If you're feeling your knees, there could be an issue with form or flexibility. What kind of shoes are you wearing? You should get a pair of weightlifting shoes.

Thanks... I really want a 500 lb deadlift! And yes... I'm not a fan of high reps... Anything after 5-6 requires A LOT of mental focus to get through, especially for bigger lifts like squats and deads.

I haven't front squatted in a while. I think my max was 275? (125 kg) for a single... but this was a few years back. Now I get usually cork out 5 x 225 (102 kg) on a good day when I'm fresh, but its taxing as hell. I go totally ATG, olympic style, for my fronts. Just feels more natural that way.

I think I have significant muscular imbalances between my lower back and abs, w/ the former being way stronger, hence my front squat isn't great. My max clean is only around 230 (105 kg), so pretty poor.

... May have to eventually purchase some olympic lifting shoes... I'm a cheap bastard though, so I just squat/pull in socks!

 

[Jitterbug]

Likewise, I do front squat Olympic style with a clean grip as the reason I do it is to prepare for when I learn Olympic lifts later on.

The lifting shoes will really help, esp with getting your torso more up right, helping you push better from the ATG position and reducing pressure on your knees. There are some good Chinese ones in the market for about US$100 (converted from Australian price, should be cheaper for you). Not expensive when you're training so regularly with them. I have a pair with some ab wheels on order.

Personally I don't feel my abs much in FSquat (my abs aren't that strong) but I have to concentrate hard to keep my shoulders and chest up.

lol I wish I had your "poor" clean right now! I've only been doing cleans for 5-6 weeks though, and loving it!

 

[Fuglydude]

Likewise, I do front squat Olympic style with a clean grip as the reason I do it is to prepare for when I learn Olympic lifts later on.

The lifting shoes will really help, esp with getting your torso more up right, helping you push better from the ATG position and reducing pressure on your knees. There are some good Chinese ones in the market for about US$100 (converted from Australian price, should be cheaper for you). Not expensive when you're training so regularly with them. I have a pair with some ab wheels on order.

Personally I don't feel my abs much in FSquat (my abs aren't that strong) but I have to concentrate hard to keep my shoulders and chest up.

lol I wish I had your "poor" clean right now! I've only been doing cleans for 5-6 weeks though, and loving it!

Working w/ the clean grip will totally help your wrists become nice and flexible for doing cleans well. I've tried olympic lifting shoes before, can't say I'm a huge fan of the feeling, but its probably because I'm not used to them.

I've been cleaning for years man... 75 kg isn't bad for just starting out. I know I could get better if I had a coach, but having a massive powerclean isn't a high priority at this stage as I just use them to warm up.

 

[Fuglydude]

March 24th:

Push/Pull and other random shiiite... Lower/mid back is still VERY sore from deads the other day.

Warm up light core work, rotator cuff stuff.

Incline dumbell press:
...super-setted these w/ lateral dumbell raises. Was very vascular. You could have started a 18 g IV in my delt veins.

20 x 8
110 x 7 (PB for reps w/ this weight)
110 x 5
60 x 10 (quite fatigued for some reason)
60 x 10

Dumbell Row:
...super-setted w/ prosterior rows.

110 x 10
110 x 8
60 x 12
60 x 22

Weighted Dips:

(BW + 90) x 8 (was trying to stretch out my back here)

Weighted Chins:

(BW + 90) x 5 (same thing w/ stretching out back)

Hammer strength shoulder press:

25/side x 10 ... super-setted w/ 5 lb plates for lateral/anterior raises.
2 cycles of these.

I'm not sure what the machine was called... I think it was some sort of pec dec. Did 4 sets w/ a low weight to really feel pectoral contraction. Minimal rest periods.

Ballistic work:

Clean n Jerk

135 x 4
155 x 1
175 x 1 (felt kinda tentative as did these at the end of a long work out but went up fine)

Wanna get to a 200 lb (90 kg) Clean and jerk soon.

Post wo weight = 180.

 

[Kerpal]

Rolling the weight doesn't make it any easier, you still have to pull it from the same place. In fact you may be able to pull more without rolling. Doesn't make it any less of a lift

 

[Fuglydude]

Rolling the weight seems to help me "lock in" better... if that makes any sense? Psychologically as well, when I'm locked in better I feel like I can pull better.

I apparently have a lot of scar tissue in my left hamstring from an old track injury. Gonna get ART done on it... hopefully break up that scar tissue and give me more power for squats and deads.

 

[Fuglydude]

Squat day (march 26th)

Got LOTS of sleep before. Only had around an hour to get everything done.

Warm up w/ core work, quad, hip, hamstring stretches.

Hang clean:

135 x 5
185 x 3

Back squat (below parallel)

225 x 3
315 x 5
320 x 5 (PB for 5 reps)
350 x 1 (PB at the time... felt heavy)
355 x 1 (New PB... was heavy but smooth)
175 x 20 (PB for 20 reps... not too bad actually)

Weighted narrow grip pull up

(BW + 90) x 6
(BW + 90) x 6
(BW + 90) x 6

Will try 365 on squats next WO.

Post WO wt: 181.

 

[ATP]

Oi grats on the squat PBs m8. Thought it seems a bit strange that you're pushing 355 for a single and 320 for 5 but "only" 175 for 20. Shouldn't you be able to do like 220 for 20s or sim? Maybe it's just another mystery like my deadlift :yes:

Anyways, looking forward to see if you get the 365. It's pretty exciting because our squats are pretty similar.

 

[Fuglydude]

I always have trouble w/ higher rep work... its like my nervous system is "designed" to lift in the low rep range w/ heavy resistance, but crumples when when I gotta push out lotsa reps. I've always felt 6 reps is a good number of reps per set for most lifts! With the bigger movements like squat, deads and cleans, I'm not even opposed to do doing 3-5 reps/set.

My 20-rep squats are slowly coming up. I've consistently added 5 lbs/WO for the past several weeks. Will get to 225 x 20 in time. Right now I'm happy just to get to approximately BW x 20.

 

[Kerpal]

Plus you're doing it after heavy sets of 5. You'd be able to do more weight on the 20 reppers if you did those first.

 

[Fuglydude]

Plus you're doing it after heavy sets of 5. You'd be able to do more weight on the 20 reppers if you did those first.

I've tried doing 20 rep squats before my heavy work, and let me tell ya my heavy work stinks royally after!

Not sure what it is, but its as though the 20 reppers totally tax my nervous system and metabolic reserve, and when it comes time to push out heavy weight, my body's just like... "ya, we're not doing this..."

Again, I think my nervous system is just designed for low reps. I'm an ecto-mesomorph, and I've been told that many w/ my body type are this way.

 

[Fuglydude]

March 30th

Deads/dips... misc. other stuff...

Leaving for San Fran tomorrow AM for a few days, so had to go in and beat the crap out of my body tonight.

Warm up w/ core work, stretches, hang clean.

Hang clean:

135 x 5
185 x 3

Deadlift:

225 x 1
315 x 1
405 x 1
470 x 1 (personal best)
420 x 3 (really messed up set up... could have done 1 more at least)
380 x 8 (felt explosive and strong)
365 x 6 (tired by this point)

Dips:

(BW + 135) x 5
(BW + 135) x 5
(BW + 145) x 4 (new PB... about time I started using more weight)
(BW + 115) x 6
(BW + 115) x 6
(BW + 90) x 5 (tired by this point!)

Pistols:

25/side x 6

Clean and Jerk

155 x 3
155 x 3

Sternum Chin ups:

BW x 8 (tough to be explosive this late in the work out)

Wide grip pull ups:

BW x 10

- Also did other misc. crap

Post WO Bodywt: 176. Deadlift coefficient of 2.67... almost at 2.75! Will attempt 475 on deads next work out.

 

[Quagmire911]

Sickkk!

Remember not to max out week in week out though.

Have a good trip,

Quagmire

 

[Fuglydude]

Thanx Quag. I make sure I have A LOT of rest prior to deadlift day, and it seems to be going ok so far. I'll have to rethink my strategy now that I'm off cycle, and my androgen levels fade a bit...

Update April 4th: Push/pull... misc. get back into it day

Ate lotsa crap in San fran, and didn't work out for 5 days... Did however, walk a lot.

Warm up:

core work, stretches, rotator cuff work.

Incline dumbell press:
super-setted w/ anterior and lateral dumbell raises. Used 5 lb dumbells.

100 x 7
100 x 8
50 x 10 (twist at top to contact pectorals)

Dumbell row:
Super-setted w/ posterior dumbell raises. Used 5 lb dumbells.

100 x 15
100 x 10
50 x 15 (twist at top of movement)

Reverse grip Bench:
Did these sets like speed work... very fast and explosive.

155 x 8
155 x 8

Hang clean:

155 x 5
155 x 5

Seated Dumbell shoulder press:

60 x 13
60 x 8

Sternum Chin ups:

BW x 8 (rough!)

Wide grip pull ups:

BW x 15

Finished w/ some kind of pectoral machine (not sure what its called) and seated cable row.

Looked very full and quite big and surprisingly vascular in the change room. Wish I could have taken a pic! Was definitely carb loaded after eating all that crap.

Post WO wt = 182.

 

[ATP]

It's awesome to have a crap food binge now and then because you'll come back and almost always do a good workout with insane energy. The workouts after a taco night are awesome for me at least

I was kinda wondering about the reverse grip benches though, I've seen a few people do it in the gym but I've never figured out why they do it. Seems like it works the front delts a bit more than normal benches but beside that I can't think of why? Does it help the normal bench?

Oh and I forgot to write congrats on the PR when I read your 470x1 dead a few days ago. It really is a sick lift. I hope you get the 475. :yes:

 

[Fuglydude]

It's awesome to have a crap food binge now and then because you'll come back and almost always do a good workout with insane energy. The workouts after a taco night are awesome for me at least

I was kinda wondering about the reverse grip benches though, I've seen a few people do it in the gym but I've never figured out why they do it. Seems like it works the front delts a bit more than normal benches but beside that I can't think of why? Does it help the normal bench?

Oh and I forgot to write congrats on the PR when I read your 470x1 dead a few days ago. It really is a sick lift. I hope you get the 475. :yes:

Thanks! I hope I can get the 475 as well... It will be tough, but I think I can grind it out.

I actually didn't feel 100% that work out as I didn't really eat any good, nutrient dense high protein food for 4-5 days! To give you an idea, the last day, before we were leaving I downed around a pound of buffalo chicken wings in 10 minutes! Nevertheless, the crap food definitely helped in some ways.

As for the reverse grip bench: I have shoulder problems that prevent me from doing bench and some overhead press variations. Its not that I can't do them, but they make my shoulders sore... and not a good sore either. I find I can tolerate exercises like incline dumbell press and reverse grip bench. I think the reverse grip bench helps to stimulate scapular stability muscles.

http://i102.photobucket.com/albums/m91/Treydesmon/DSC03711.jpg

I have a fairly wide shoulder girdle. Although this is a blessing from an aesthetics standpoint, it is a bit detrimental when it comes to building upper back thickness and scapular stability that is important for having a heavy bench. I'm hoping my combining reverse grip bench w/ other back exercises I'll be able to improve my back thickness/scapular stability. It would be sweet to have a 275 lb reverse grip bench!