Playa99's workout journal

[playa99]

ok so heres my story:

i started doing free weights around a year and a half ago, being a newbie i just did my mirror muscles with sh1tty form, but still saw pretty big gains, up until late last year i couldnt do squats/deads properly and consistently cause i had a bad leg injury followed by a ankle ligament tear followed by knee problems followed by problems with nerves in my back, up until recently i have been doing the big 3 but with awful form especially on bench press but here goes with my stats:

bench press: 80kg x 1
squat : 100kg x 1
deadlift: 115kg x 1

weight:150lbs
bf%: around 10-13%

my aims for around crimbo time are:
bench press: 100kg x 1
squat: 137.5kg x 1
deadlift: 150kg x 1

weight:160lbs ish (strength is the priority, the weight and psyhique will come in time)
bf%: solid 10% (same thoughts as weight)


My workout at the moment goes as follows:

WORKOUT A:

Chest
Bench press: 3 x 5, PR attempt
Decline bench press: 3 x 10 ( bring bar to top of abs, i seriously recomend these )

shoulders
Military press: 2 x 5, 1 x 3, PR attempt may cut a set out of these

triceps
skullcrushers: 3 x 5, 1 x 3
Cable pulldowns: 3 x 10


WORKOUT B:
deadlift: 1 x 10, PR attempt
SLDL: 2 x 5
Leg press: 2 x 10-15
Pullthroughs: 3 x 8??
Calf raises: 3 x 15
Pullups: 3-4 sets final set to failure PR is 20
Curls: 3 x 8
Hanging leg raises: 3 x 10
Bicycle crunches: 3 x 20

WORKOUT C:
Squat 2 x 5, PR attempt, 1 x 20
Pull throughs ( may change to good mornings ): 3 x 8
BB rows: 3 x 5, PR attempt
Curls. 5 x 5
Weighted crunches 3 x 15-20

Nutrition isnt good i eat around 4-5 meals a day around 2500-3000 calories, around 100-150 grams of protein, my diet is the thing which I think needs the most attention, i have cheerios for breakfast lol

my long term aims are to have a great fitness level and be very muscular i aim for at least a 300lbs bench press, a 450lbs squat and a 500lb dead

what are your guys thoughts on everything?

 

[playa99]

todays workout went like this:

deadlift: 1 x 1 120kg (264lbs) the lift lived up to its name lol, was so hard to get up but just managed it, i reckon 300lbs wont take too long to fall now probably 2 months maybe less?

SLDL: 90kgs x 5, 100kg x 3 only the second time doing these, still getting used to the excercise though so should be able to get 2 x 5 at 100kgs soon

Leg press: 2 x 15 100kg, fairly easy maybe move up to 150kg for 8 next time

DB squat: 1 x 10 20kgs felt the urge to do these, dont know why felt good though think i may add these in after 4 weeks

Calf raises: 3 x 15 30kgs DBs not much to say about these

Pullups 1 x 10, 1 x 12, 1 x 16 :/ didnt go well, need to weigh myself think i have put on a few pounds

Curls 3 x 8 40kgs went ok 3rd set my biceps were on fire!

Hammer curls: 1 x 20 12kgs DBs just working down from the curls

Bicycle crunches on a low medicine ball: 3 x 20 abs were on fire throughout these

Hanging leg raises: 3 x 8 felt really beat up may scrap these

Nutrition:
I have not eaten well today although i have had a lot more protein than i usually have around 200g which is a lot for me need to keep on upping this

thats it until tomorrow which is a bench day which will be interesting

 

[Reborn]

Dont max out every workout, your central nervous system wont be able to handle this for long and will overload. Work with heavy weights but dont max too often.

 

[Warboss Alex]

Dont max out every workout, your central nervous system wont be able to handle this for long and will overload. Work with heavy weights but dont max too often.

Powerlifters max out most workouts and it doesn't seem to bother them. (not always with the same movement though)

Workout looks great to me, really great, deadlift day seems a bit crowded though. Nothing wrong with that though if you've got the time to spare.

Nutrition wise, just eat anything you get your hands on.

weight:160lbs ish (strength is the priority, the weight and psyhique will come in time)

Totally agree, strength first and all else follows suit. Stick with this attitude and your long term goals and you'll be very happy when you reach them.

 

[playa99]

todays workout was a bench day, it was hard as i was still feeling the past 2 workouts i had done but after tomorrow im busy with work and whatnot so my CNS should get a well deserved rest.

Bench press: 70kg x 5 x 5, 72.5kg x 5, 82.5kg x 1 PR ( woo just about made this, was hard but think i could of managed 85kg tbh, im getting used to proper form so dont want to push to hard to fast, i will take some videos sooner or later just need someone to record it for me, i will take them when my mate decides to get off his lazy ass n come to the gym

Military press: these were very weird :S, 1 x 5 40kg felt ok, 1 x 3 50kg PR this is the best ive ever done on these, then i tryed for 1 at 55kg and just failed this attempt :box: then i did 1 x 10 at 40kg which felt relatively easy until the last couple of reps, then upon trying 50kg again i could even manage 1 rep

Skull crushers: 3 x 5 25kgs these were ok considering moving up a weight next workout but i tryed for 3 at 30kgs and failed on the second rep soo may get 25kgs up to 3 x 8 before i move up to 30 kgs

Decided to do some heavy bag work for around 10 -15 minutes to keep my boxing skills fresh and get the heart going a bit, i also did the 1k challenge on a stationary bike at my gym n i am currently second with a time of 1.18 seconds, theres a challenge every week and i came second last week as well only goes on for 6 weeks though so i should do good

Will include the nutrition for today tonight if i can get on cause i am yet to eat if not until tomorrow.....

 

[Reborn]

Ye alex, but they dont max at 100% though? From what I heard it was bad for the nervous system to max out every time, and that was from a guy who did competitive powerlifting. I've seen programs and people who work up to 90% max and 95% max but dont push 100% every time, they cycle for say 2 months and during that time work up to 100% max increase.

I might be wrong, just as long as the weight increases its all good and well. However if it stalls it might be one of the reasons to why.

Grats on the PRs playa, cya at 100 kg

 

[Warboss Alex]

I'm sure your competitive powerlifter friend wasn't benching 175 and pulling 260. Missing reps is no big deal for someone at playa's level. If he was benching 400 then yes, maxing out every workout would most probably be counterproductive. When you're at a higher level of strength worry about that kinda thing.

At beginner level you wouldn't know your percentages anyway! (As a beginner, what you 'think' was a 100% effort might be way less in reality as you haven't learned intensity yet)

 

[Quagmire911]

Taking Westside as an example, they max out and go for PR's as often as possible. The reason the CNS doesn't burn out is because they cycle the max effort lift each week.

 

[playa99]

not been able to post for the past couple of days due to personal problems and whatnot but ive made it to the gym twice since i last posted and its gone fvcking awesomeee lol

day 1: deadlift day!

deadlifts: 120kg x 1 went up better this time grip feels weak though need something for this

SLDL: 100kg x 5 x 3 second set was like hell, failed on the 4th rep should make it next time

calf raises (smith machine): 90kg x 15 x 15 x 15 not much to say up it to 100kg next time

T bar rows: 20kg x 10, 40kg x 10, 60kg x 5 x 5 x 5 thought i would try these, really liked them may add them in on occasion for a bit of variety

curls: 40kg x 8 x 8 x 8 not much to say lol

decided to call it a day at this, was shattered, will add the abs work in on this workout when i feel up to it, will do the ab work solely on a squat day for now. Was going to do a squat day today but my form is sh1tty, i need to take a vid to show you guys so you can see where im going wrong lol

Nutrition: No set plan as of yet but been eating a higher proportion of protein to carbs and a bit more fat lol having around 150g to 200g per day, should up this soon really lol may add in some raw eggs lol, having a few cheat meals at well, but these are better than eating nothing and provide other nutrients lol

 

[playa99]

day 2: bench day

bench press: 70kg x 5 x 5, 75kg x 5, 85kg x 1 PR, 90kg x 1!! PR, 50kg x 12 was like hell to get up but i made it 100kg will fall way before christmas hopefully maybe 110kg??

decline bench press: 60kg x 10 x 10 x 10 hard but worth it pushing close to failure last reps of each set

DB shoulder press: 20kg x 5 x 6 x 6, 22kg x 5 PR just made the set of 5 at 22kgs DBs im stuck inbetween 20kg and 22kg and the DBs in our gym go up by 2kg each time

Skullcrushers: 20kg x 10, 25kg x 5 x 5 x 5, 30kg x 1 PR!! fvcking great day for PRs must be doing something right lol


weighed myself today and i was 150lbs, no weight gain but strength gains have been good so weight may be coming soon lol

thats it for now

going to take a squat vid maybe tomorrow so you guys can see where im weak lol

 

[I-tallionStallion]

Very good job on the bench Playa!!

Hopefully you get some sort of nutrional plan down as I think thats very important for you, there is a good one on here in the vault called simple starting diet. Just eat big, lift big, and you will see gains no doubt.

 

[playa99]

past few days havent been good, done something to my shoulder and it feels iffy so have laid off on the bench, i have been sorting college stuff out as well cause i start in a couple of weeks,

ive decided im going to deload this week and get my diet right as its easier to get into a routine when i will be at college eating more and stacking plates on the bar

i have a squat problem as well after i get past 80kg my form goes downnnn very badly lol

until next time...

 

[Quagmire911]

Strong benching.

Try and get a video of the squat if you can so we can see whats up. How is the grip doing for the deadlift?

 

[Reborn]

Now you're making me scared playa, Im hitting a plateau in my benching and you're getting stronger. Somehow I think you'll win but I wont go down without a fight! :cuss:

 

[playa99]

quag: grip for the deadlift is a pressing issue should i get a captain of crushers? and yeah i will take a vid of the squats next workout, could be poor quality like but oh well!

reborn: will be close, i think i may have to take a week or so off benching cause of my shoulder lol when i get on the eggs though my bench should take off, will be a close one mate!!


DIET UPDATE: getting around 200g of protein around now which is better and as of next week im going to get around 25-30 eggs a week down me

SUMMARY:
need to wait for my shoulder to heal and then will be back on towards 100kg before christmas, quite a bit before christmas, i know i can get 90kg soo 100kg isnt far off! lol

so far ive gained:
deadlift:115kg x 1 has gone up to 120kg x 1 with good grip i reckon i could get 125kg for sure

bench press: 80kg x 1 has gone up to 90kg x 1

ive not included the squat number as i dont know what it is for sure, with good form around 100kgs but i dont know the video will show where im going wrong lol

 

[Quagmire911]

I would recommend getting a captains of crush gripper. For you I would recommend starting with the Trainer, then the No.1, then the 1.5, 2, 2.5, etc. I would also do something for pinching grip, something like a door grab or plate pinching.

Here is good article on grip training:

http://www.rosstraining.com/articles/trainingthehands.html

And get videos of your deadlift and bench also, not just the squat. Do you train alone?

 

[Lifeforce]

Yer benching is strong compared to other two major lifts. Its not good for you but good for me that you are not benching for a week. Leaves me a chance to fix the plateau. Are you using chalk btw? It's a real helper in the deadlift.

I just gobbled down 4 eggs, don't think you're alone with that secret man :crackup:

 

[playa99]

today i went back on the heavys and had a shocking day to be honest :/

shoulder still felt a bit weak so i held back a bit and kept it strapped up but anyway here goes:

bench press: 70kg x 5 x 5 x 5 felt hard, think my CNS was off today i just felt slow somehow, should be better next workout

speed bench: 50kg x 3 x 3 x 3 x 3 x 3 these felt good, i was lacking speed on the normal bench press so i thought these would do some good in the long run if i added these

decline bench (hit top abs with bar): 50kg x 10, 55kg x 10, 60kg x 10 the final set was hard should be better next workout.

overhead press: 40kg x 4 x 3 somehow didnt feel right really weak, overhead work needs a lot of attention methinks

skull crusher: 25kg x 5 x 5 x 5, 30kg x 1 PR! pleased with how these are going want 40kg x 1 at least by christmas

i had some more time to waste after this so i did:

squat : 80kg x 5 x 5 not much to say, form felt ok

curls: 32.5kg x 12 x 12 x 12 i supersetted these with 3 x 10 chin ups, failed at on the second set meh!


quag: i was planning on doing some recording today, only to get the gym and find out my new phone doesnt have a video recorder!!!! and yeah i train alone most of the time, my dad comes sometimes and he has a recorder on his phone so i will record at least a video every week or so of something.
Thanks a lot for the grip links quag, i tryed some door grabs and held it for around 5 seconds and then fell flat out on my arse!!! did some knuckle pressups to warm up for bench today as well, gonna order the trainer when i get paid is a must thanks a lot man

diet: has improved, started having a shake + 3 eggs for breakfast and havng more during the daytime will be easier to manage when im in college its a pain in the ass now lol

until next time...

 

[Quagmire911]

Here is some stuff on structual balance:

http://www.t-nation.com/readArticle.do?id=459454

I used that and worked on my overhead press for 6-8 weeks and hit a bench PR my first session back.

I used these articles too:

http://www.t-nation.com/free_online...rmance_bodybuilding/the_five_percent_solution
http://www.t-nation.com/readArticle.do?id=922014

If your bench is quite a bit ahead of your squats and deads in terms of advancement, then you will likely have to use different programming more quickly. It is harder to progress than the other too. Bare in mind though the above is what worked for me, and might not neccasarily work for you. However if your shoulders are weak, definitely bring them up to par. Weak shoulders+benching=injury.

Keep it up.

 

[playa99]

today was a much better day FVCK YES!!!

ive started college so past 2 days so will have a better diet routine going as i can eat there properly.

todays workout:

i did decline bench press today and it felt good, just felt like some variety

sooo

decline bench: 60kg x 10, 70kg x 5 x 5, 72.5kg x 5, 80kg x 4!!! PR well it is on decline anyway, my decline has always been strong and today i really felt the burn as my CNS was raging lol! the decline bench press which i bring to the abs has definately brought this on big time

incline bench: 50kg x 5 x 8 x 8 first set was murder, other 2 were ok, not much to say, incline is weak compared to flat/decline though i reckon

Single arm OH press: 16kg x 8, 18kg x 5 x 5, 22kg x 3/1 I need to bring my left shoulder up to par, even though i left handed it is weak cause i box right handed therefore my right uses all the power i think this needs attention could be holding my bench back

15 minutes heavy bag work

Skull crushers: 25kg x 5 x 5 was fryed by now so these were fvcking hard and gave up after the second set

Cable pulldown: 22.5kg x 10 x 10 x 10 just wanted to get some tricep work in so did this easier excercise


thanks a lot for the links quag mate I need to get this shoulder stuff sorted i will progress but will hit a plateau quickly if i dont watch it

Deadlift day next should be bad havent done much leg work lately whilst ive been getting my shoulder right
got a feeling this could be bad!