Fugly's lifting journal...

[Fuglydude]

May 21st Deads/Dips:

Warm up w/ powerclean, core, ham/glute stretches.

Powerclean:

135 x 5 (hang)
185 x 3 (hang)
205 x 1

Deadlift:

315 x 1
410 x 5
410 x 3 (set up wasn't great)
320 x 9
320 x 1 (static hold for 45 seconds)

Dips:

(BW + 90) x 8
(BW + 135) x 4 (tough!)
(BW + 115) x 6

Stiff leg deads:

155 x 8 (overhand grip)

Finished w/ tricep ext and light hamstring work.

Post WO wt = 172.

 

[Fuglydude]

May 26th:

Trained a couple of days in between but numbers weren't anything special as I didn't feel 100% recovered. Trained w/ one of my big sauced up buddies today so had extra motivation.

Today was squat/pull ups:

Warm up w/ hang clean:

135 x 5
185 x 1

Stretches, spine/core warm up.

Back squat (below parallel)

135 x 3
230 x 20 (head felt WEIRD after this set... not sure what to make of it!)
225 x 8
275 x 4 (legs were jello)

I still can't get over how taxing 20-reppers are!

Weighted Dips:

(BW + 115) x 6
(BW + 115) x 6

Weighted Pull ups:

(BW + 90) x 8
(BW + 90) x 7

Front squat (olympic style)

185 x 5
225 x 4 (strained my back a bit on the last rep)

Pistols:

22.5/side x 5 x 2 sets.

Post WO wt = 172. Its' been over 6 hours since my work out and I still feel VERY awake, alert and hyper. This workout did something funky to my nervous system!

 

[Quagmire911]

If you're head doesn't feel weird after a 20 repper, then you did something wrongly.

What is your plan with you weight btw? Doing 20 reppers and eating a shi* ton of protein is an excellent weigh to gain weight fast, especially if you haven't done them before.

And I still don't understand how you're doing those chins so heavy. You are going all the way down right? Nutty stuff. Where is your weakness in the deadlift? The floor?

 

[Fuglydude]

Quag, I'd ideally like to be 180 lbs in the single digit bodyfat w/ a 500 lb deadlift and a 400 lb squat! Unfortunately, I don't have the discipline to get there, especially now that I'm off and think I will stay natural from now on until I'm in my late 30s. AAS just made it easier to look good for my job. I tend to work a lot harder when I'm off because I have to.

I don't really have a specific bodyweight goal in mind, but generally, if I'm getting stronger and lighter, I think I'm moving in the right direction. I hope to one day compete in raw powerlifting, and I think the 165 lb class would be a good fit for me. Plus its summer here. We only have 3-4 months of reasonable weather, so gotta enjoy it. I wanna be able to wear a tank top and feel lean...plus my fiance likes abs... I love being lighter and well conditioned, as long as I maintain strength.

My diet is actually a little on the light side... around 200 g protein/day w/ 3000 cals. I just checked my wt, after I got up and I'm 169-170! Haha, I'm actually losing weight on 3000 cals/day.

For the pull ups, I maintain constant tension through out my shoulders and back and go down. I'm not fully stretched out, but definitely not doing partials. I'll have to post a video sometime. I love the feeling of the weight decompressing my spine...thats' probably the biggest reason I do it.

Deads are weakest off the ground. I don't know how grinding will feel w/ heavy loads now that I'm 10 lbs lighter than my on-cycle weight.

 

[Jitterbug]

Great work with the torture squat!

When I hit 105kg x20 last time, I had to stop it for 5 weeks. It drained me mentally.

Don't you feel like you're starving on 3000 cals? I'm hungry 24/7 these days and while I haven't counted, I believe I'm easily eating above 3000 cals.

Should go lower if I want to lose more weight though. :/

 

[Quagmire911]

I thought you'd be weaker off the ground beacuse of those chin numbers. Seems like you'd be able to grind at lockout pretty well.

Have you ever tried some leg pressing? I think it really helps with pushing from the floor.

Quagmire

 

[Fuglydude]

Thanks Jitter, I'm very pumped about my progress on the torture squats. I think I'll continue them on until the end of June, and switch back and try to hit 365+ on squat. Hopefully have 240+ x 20 by the end of June! I'm actually very comfortable on my current diet. Like you, I should drop calories if I wanna drop more weight.

Quag, I've never really figured out leg press. It doesn't feel very natural for me, but its something I'm willing to learn to use. Whatever helps, right? I use a very narrow stance when I deadlift. Should I reproduce this stance on leg press?

 

[CarlitosWay]

Whatever helps, right? I use a very narrow stance when I deadlift. Should I reproduce this stance on leg press?

Yes sir!!! Quads are used in the very first part than hammies/glutes/erectors. So it only makes sense to use the same stance.

Loading up 6-7 pps and going deep for reps with a narrow stance is brutal widowmakers on those are fun too, as I've done 20+ reppers with 4pps

 

[Quagmire911]

I'd say I use around the same stance for both, but I'd have to check. Regardless, my stance is pretty narrow on both.

Footing on the the actual board is very important. I moved my feet higher on the board recently and my numbers have shot up. Common sense really, just making sure your pressing through your heal at the bottom of the movement.

Quagmire

 

[Fuglydude]

My stance is VERY narrow, like my feet are maybe 3-4 inches apart. This will be tough to reproduce on the leg press, but I'll have to try. Anyways, here's last WO:

May 28th: Push/Pull

Warm up w/ core work, stretches. Didn't have a lot of time to train today, so just had to do the basics and get out.

Incline dumbell press:

100 x 3 (man these were heavy, plus my shoulders are still really sore)
55 x 10 (focus on form)
55 x 10

Dumbell row:

100 x 10
55 x 12 (really focus on form and the contraction)
55 x 12

Reverse grip bench:

155 x 8
155 x 8
155 x 8

Pull/Chin ups (varied grip)

Hammer grip: BW x 20
Wide under hand grip: BW x 10
Narrow over hand grip: BW x 10

Overall felt pretty weak and tired today. I can see the importance of cycling intensity now!

 

[Fuglydude]

Haven't updated this thing in a while...

Did 2 sessions in the last 24 hours:

Interval session:

Front squat to warm up

5 x 185

Weighted Pull ups (narrow underhand grip) (BW + 90) x 6
... immediately followed by
Weighted Dips: (BW + 90) x 6
(this was tiring)
.... Did 2 iterations of this.

Unilateral leg press: 1 PPS x 15
immediately followed by BW chins: BW x 10
immediately followed by BW Dips: BW x 8
.... Did 2 iterations of this.

Seated dumbell bicep curl: 25 x 10/side
immediately followed by tricep push down: 15-20 reps
immediately followed by unilateral leg ext: 12-15 reps/side
immediately followed by standing calf raises: 12 reps.
... Did 2 iterations

Strength session, approximately 20 hours later:

Warm up w/ stretches.

Power clean:

135 x 5 (hang)
185 x 3
210 x 1

Jump squats:

225 x 5

Back squat (below parallel)

275 x 3
315 x 3
315 x 3
335 x 1

Front squat:

245 x 3
265 x 1

Back squat (ATG w/ narrow stance (heals 4-5 inches apart)

225 x 10
225 x 8

Weighted Pull up (narrow underhand grip)

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

Weighted Dip:

(BW + 115) x 5
(BW + 90) x 6

Pistols:

22.5/side x 5
22.5/side x 5

Seated bicep curl:

22.5/side x 10
22.5/side x 10

BW wide grip chin up:

BW x 18

Seated leg curl:

Light weight x 15/side for 2 sets.

Finished w/ 1 set/side of leg adduction stuff.

Overall felt quite explosive and strong despite being really busy in the last week. I've worked close to 75 hours in the last week, and although I have been training diligently, I think my diet due to work, has been less than optimal.

BW is around 170.

 

[Fuglydude]

Update June 24th: Deads/Dips, etc...

Warm up w/ hang cleans, dumbell snatch and stretches.

Hang clean:

135 x 5
185 x 1

Dumbell snatch:

95 x 1 (each side)

Deadlift

315 x 1
415 x 3
415 x 3 (last rep felt horrible...)
325 x 10 (gassed after)
325 x 1 (40 second static hold)

Weighted Dips:

(BW + 90) x 6
(BW + 115) x 5
(BW + 115) x 5
(BW + 90) x 7

Pistols:

30/side x 5
20/side x 5

Stiff leg deadlift:

135 x 8
135 x 8

Chin ups:

BW x 12 (more for the stretch)

Seated Leg curl (unilateral)

8-12/side x 3 sets

Hip adductor (unilateral)

8/side
...immediately followed by BW pistol:
BW x 5/side

Post WO weight = 173

 

[Fuglydude]

June 25th:

Still pretty beat up from last night's WO. Today was an upper body day, but I took it pretty easy.

Warm up w/ hanging leg raises, reverse crunch, rotator cuff work.

Incline Dumbell press:

55 x 10 (really focus on contraction)... left shoulder is still giving me grief.
55 x 10
55 x 10

Dumbell row (really focus on contraction)

55 x 10
55 x 10
55 x 10

Reverse Grip Bench:

155 x 8
175 x 6
185 x 3

Finished w/ Pec deck and light shoulder press.

Cardio tonight during my break at work.

 

[Fuglydude]

Just finished night shift... been up for close to 24 hours.

Did deads/dips:

Was pretty tired, so didn't go all out.

- Warm up

Hang clean:

135 x 3
185 x 3

Deadlift:

365 x 5
365 x 5
365 x 5
365 x 5

These were comfortable sets.

Static hold

1 x 365 (25 second hold)

Weighted dips:

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

Weighted pull ups (narrow underhand grip)

(BW + 90) x 6 (could have done more, but not going all out)
(BW + 90) x 5 (same as above)

Pistols:

17.5/side x 5

One arm dumbell snatch:

70/side x 5

Post WO wt = 169.

My weight has steadily been creeping down to below 170 the last few weeks. My strength hasn't suffered noticeably, so I think this is a good thing. Shoulders are still quite sore, preventing too much heavy push work. Left sternoclavicular/glenohumoral joints feel off... May have to visit the chiropractor for an adjustment.

 

[Fuglydude]

Haven't updated this thing in forever....

Update Aug. 4th:

Warm up:

Power clean:

135 x 5 (hang)
185 x 5

One dumbell snatch

90 x 1 (each side)

Deadlift:

315 x 6
405 x 3
415 x 1 (30 second static hold)
365 x 3 (last rep = 30 second static hold)
315 x 6
315 x 1 (30 second static hold)

Weighted Dip:

(BW + 90) x 6
(BW + 90) x 6
(BW + 100) x 6
(BW + 100) x 6

Weighted Pull up (narrow underhand grip)

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

Dip:

BW x 10
BW x 1 (25 seconds up/25 seconds down)

Chin up: varied grips:

BW x 10
BW x 10
BW x 10

Incline dumbell press:

75 x 8 (really focus on form)

Finished w/ tricep and hamstring work.

PO WO wt = 170

 

[Colossus]

Lots of volume there mate.

Good on the dips and chins. When you gonna get that BW up to 200