My Journal: Rebuilding... stone by stone

[Lifeforce]

Todays Workout - Back

Bent over rows 6x220 lbs +1 rep
Bent over rows (paralell) 10x176 lbs
Bent over rows (paralell) 10x176 lbs

Pull-downs 6x220 lbs
Pull-downs 6x220 lbs

Sumo Deadlift 8x264 lbs
Sumo Deadlift 6x287 lbs
Sumo Deadlift 3x308 lbs


Comments

Doesn't look like much but I had a really bad leg day last time after not being able to sleep properly for a while. Wasn't really a leg day, didn't even squat. Today was a change in two ways. I felt stronger and deadlifts left me exhausted in my back but NO pain like I always got from the regular deadlifts no matter what I did. Didn't go 100%, I tested the boundaries and learnt the form a little. Felt really great to pull sumo.

Didn't do biceps or abs because I did both on leg day because it went sheit.

 

[Quagmire911]

Are you doing youre pulldown abs similar to how I do them (video in my log)? You are doing 110kg for reps and I am doing 45kg , something doesn't seem right. Maybe you have an ultra strong core :rockon:

Get some videos going! Strong rows!

And quit with the pulldowns and do weighted chins like a real man

And what do you mean conventionals hurt you? Get a video!

 

[Lifeforce]

Ah, no we're doing em different. I'm pretty much pushing my lower back backwards and pulling my abs together hard and squeeze. It's way shorter range of movement (maybe 15-20 cm) but it hit abs hard. The way you do it you involve some of the adductor's as well. Cheers on rows though. The 220 ones where with a bit of swing as they seem to build explosiveness more that way.

Edit: Oh ye I got no video cam or cam on phone so I cant make vids, I'm sorry

Edit, Edit: Forgot about deads, they hurt me for an unknown reason. I've had my friend watch me as I am doing conventional deads and he says my back is straight all the time even on the later reps. I think it might be because I usually sit down and work or study so the lower back isn't used to the extreme difference between lifting and sitting down reading/working. Either way sumos doesn't hurt my back at all so maybe I can finally pack on some weights on the deadlift.


Todays Workout - MAX Effort

Bench Press 1x198 lbs (previous all time PR)
Bench Press 2x220 lbs +22 lbs PR! Finally 100 KG!!!
Bench Press 6x198 lbs +11 lbs
Bench Press 4x198 lbs

Incline DB bench 8x70 lbs +5 lbs
Incline DB bench 5+1Ax70 lbs

ATG Squat 1x352 lbs +22 Lbs all time PR
"ATG" Squat 1x374 lbs +44 Lbs all time PR
(bro said I was ATG on last one but I didn't think I was so I just say I was below parallel)
ATG Squat 5x308 lbs


Comments

Didn't include deadlift max because I'm just restarting with sumos so I need to build a little more foundation. Finally reached 100 KG in the bench. Been after it for so long. Got first one too easy even though I failed last time I tried a few weeks ago. Did one extra and could probably have done a third as well. Squats went well as well. Didn't give 100% on the maxes so I prob had more in me. Didn't trust the spotter. Decided against trying 396.

DB benches went very easy today.

 

[I-tallionStallion]

Nice day man! Those squats are BEASTLY!!!!

 

[Lifeforce]

Nice day man! Those squats are BEASTLY!!!!

Cheers mate

 

[Quagmire911]

Great work!, Looks like we both hit 100kg the same week! Sick squats too.

Will need to look at some more videos for the ab pulldowns, although maybe someone has commented in my log, just about to check.

 

[Lifeforce]

Hey sorry for being absent for a while, had a back injury when I was lifting stone at my moms place. I finally figured out why I hurt my back though. I never flex my abs when I lift so my back hyperextends and end up hurting. Back was strong and all right today.




Todays Workout - Back + bis


Pull-Downs 8x248 lbs +28 lbs
Pull-Downs 6x253 lbs +33 lbs
Pull-Downs 5x253 lbs

Bent Over Rows 10x176 lbs
Bent Over Rows 6x198 lbs

Sumo Deadlifts 8x264 lbs
Sumo Deadlifts 5x286 lbs
Sumo Deadlifts 5x308 lbs

Biceps Curls db 8x42 lbs
Biceps Curls db 6x42 lbs


Comments

Back was 100% alright this time, I think I have pinpointed why i hurt my back so often so it should be allright now. I did some squats a few days ago as well and felt nothing in back as well. Lat pulldowns are insane atm, I dont know why I have increased so much in them.





Phase Change = Bulking --> Cutting

It is finally time for me to start cutting, I've been lifting for about 3.5 months since middle of june and I've gone up from about 170 to peaking out at 210-215 lbs. Of course with such a quick increase there is bound to be bit of fat joining in on the increases but I am very certain that I've added a fair bit of mass as well. I think my bodyfat is around 16-17% atm, I am not entirely sure. Alot is due to the fact that I didnt train and ate bad for a long while.

It's now time to cut down for two months to the end of november leaving me with about 4 months to add some more mass before I get cut for the summer.

Calculating hard facts would be 210 @ 16% -> 190 @ 8%, but I am sure I'll probably hit around 180 or so because of the amount of glycogen I'll lose. Worst case I'll extend the cut a bit longer if I dont reach my goal.

 

[Quiksilver]

Holy **** dude you went from 170 --> 210 in 3.5 months?

THere's likely a good bit of muscle there but no doubt you've put on some bodyfat as well!

What sort of approach are you going to take to cutting? Instead why don't you try a slower recomp, to keep adding muscle and losing fat simultaneously.