oh and what are long pulls and pull throughs?
My Training Journal |
1Fast400 Forums > Journals |
| Posted by: Succio Sep 24 2007, 07:44 PM |
| Flat bench 135 x 3 155 x 3 185 x 3 205 x 2 225 x 2 235 x 1 225 x 3 Incline DB press 75s x 8 85s x 6 85s couldnt get them up Lats Hell - Circuit Training - 10-15 sec rest in between Wide Grip Chin ups bw x 9 +20 x 6 +20 x 5 Long Pull 130 130 130 One Arm DB row 80 x 8 80 x 8 80 x 8 BB front raise 70 x 8 80 x 8 80 x 8 DB curls 40s 40s felt like fucking throwing up on lats hell. im still nauseated. Didnt have a spotter on bench. |
| Posted by: typeRob Sep 24 2007, 11:30 PM |
| what is your routine or "split" so to speak look like? are you training for size or strength? |
| Posted by: Succio Sep 25 2007, 12:13 AM |
| strength mon - ME bench Tues - Speed deads, legs weds off thurs - DE bench Fri - ME deads |
| Posted by: Will109090 Sep 25 2007, 12:27 AM |
| What does your speed deads/legs day look like in terms of exercises, sets, and reps? |
| Posted by: Succio Sep 25 2007, 01:18 AM |
| Speed Deads - 50-60% 1rm weight x 1 weight x 1 weight x 1 weight x 1 weight x 1 weight x 1 weight x 1 weight x 1 weight x 1 Leg press weight x 6-8 for 3 sets Smith squats - maybe they fuck up my knees, dont do em much anymore DB lunges maybe some good mornings and finish it off with some grip and ab exercises - remember i dont have a squat rack at my gym. |
| Posted by: Will109090 Sep 25 2007, 11:09 PM |
| For your speed deads, do you rest in between the sets? If so, how long? And just one rep each set, correct? |
| Posted by: typeRob Sep 25 2007, 11:24 PM | ||
you dont need a squat rack to squat. just clean that shit then go. |
| Posted by: Succio Sep 26 2007, 01:30 AM | ||||
haha, im not into 50 rep sets. i could probably only clean 155-160 then push pressing it and getting it off my back. didnt train today |
| Posted by: Movin_Weights Sep 27 2007, 12:26 PM |
| lol yeah that could become a dangerous situation real fast... |
| Posted by: Will109090 Sep 27 2007, 03:06 PM |
| kdkdkd, why did you change your username? |
| Posted by: opfor101 Sep 27 2007, 04:15 PM | ||
i tink succio is his last name or something |
| Posted by: Succio Sep 27 2007, 06:05 PM |
| #1 kdkdkdk was a SN i made up quick to ask a question when i first came here #2 succio is my SN on everything. |
| Posted by: typeRob Sep 27 2007, 06:41 PM |
| how did you change it? im guessing a mod did it for you? |
| Posted by: Succio Sep 27 2007, 09:09 PM | ||
yup |
| Posted by: Succio Sep 27 2007, 11:01 PM |
| DE bench 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 Close grip 1-board press 185 x 3 205 x 3 NEW PB 225 x 1 NEW PB 155 x 10 NEW PB Push press 115 x 3 115 x 4 115 x 5 Face Pulls 90 100 100 100 Notes : DE went great. was really explosive. |
| Posted by: typeRob Sep 27 2007, 11:27 PM |
| what are your current stats and what are your goals? |
| Posted by: Succio Sep 27 2007, 11:56 PM |
| 18 years old 5'8 157-160 pounds 7-8 % BF Best lifts : 265 bench 375 deadlift I want to hit a 2 x bw bench and 3 x bw deadlift - long term short term i just want to raise up my weak ass bench to about 300 and get my dead to 400 |
| Posted by: Movin_Weights Sep 28 2007, 07:21 AM |
| those are pretty decent lifts for your weight |
| Posted by: Succio Sep 28 2007, 11:54 PM |
| Deadlift warm up sets 275 x 1 315 x 1 355 x 2 NEW PB Smith front squats 135 x 5 135 x 5 135 x 5 DB shrugs 80s 80s 80s Biceps/Abs Notes : went ok, def felt weak before i went to teh gym and after my warm up sets, surprised i even hit 355 x 2. Time for some more elevated Deads. might need to take a week off or deload with in the next month. Had some post workout Burger King |
| Posted by: typeRob Sep 29 2007, 12:08 AM |
| for your deadlifts do you use a belt or straps? |
| Posted by: Succio Sep 29 2007, 12:12 AM | ||
just the crummy ass k-mart belt they have at the gym, no straps/wraps. |
| Posted by: unstable Oct 2 2007, 08:07 PM |
| I'm honestly surprise you're able to make any progress on your deadlift without squatting. In any case, you might try doing some zercher-squats or if you are really brave zercher-deadlifts. Your bench press is also going to suffer since you aren't squatting, but you've got to work with what you've got I guess... Personally I'd spend alot of time on stiff legged deadlifts and any kind of ancillary movements you can. You shouldn't be deadlifting every week imo. Pull throughs, glute ham raises etc. |
| Posted by: Succio Oct 2 2007, 10:55 PM |
| i was doing smith squats and my legs were getting substantially stronger, but they fucked my knees up so i stopped. Still, my best smith squat was only 305 x 1 before i stopped doing them. I just started doing front smith squats last week and they are much more friendly on the knees. |
| Posted by: Succio Oct 2 2007, 10:59 PM |
| Flat Bench 135 x 5 155 x 3 175 x 3 205 x 1 225 x 3 240 x 2 225 x 1 135 x 12 Shoulders Hell - Circuit Training - 2-3 min rest BTN press x 3 Shoulder press machine x 3 DB front raises x 3 Smith Front Squats 135 x 5 155 x 5 NEW PB 155 x 5 NEW PB Leg Press 315 x 6 315 x 12 NEW PB Notes : i coulda maybe gotten 240 x 3 had i not done 225 for a triple. I also crapped out on my form on 240, didnt use much leg drive. Legs felt nice and beat after. Going to do 2-board presses for the next 3 weeks or so. |
| Posted by: Succio Oct 5 2007, 12:33 AM |
| speed bench 155 x 3 x 9 close grip 1 board press 155 x 3 185 x 2 205 x 4 NEW PB 175 x 8 Tate presses 40s x 15 50s x 10 60s x 10 Cable Cuban Rotations 15 x 8 15 x 8 15 x 8 Notes : Hurt my right delt during a speed bench set. still a lil sore nothing moajro |
| Posted by: Succio Oct 6 2007, 02:08 AM |
| speed deads 205 x 1 205 x 1 205 x 1 205 x 1 205 x 1 205 x 1 205 x 1 205 x 1 Elevated Deads - on platform 205 x 2 275 x 1 315 x 2 NEW PB Hypers +70 x 6 +70 x 6 +70 x 6 Pull throughs 110 x 8 110 x 8 110 x 8 DB curls 35s 40s 45s Abs and Forearms |
| Posted by: Succio Oct 8 2007, 06:18 PM |
| Flat bench - no spot 135 x 3 155 x 3 175 x 3 205 x 1 225 x 1 235 x 2 225 x 3 Shoulders hell - circuit training Seated BB military press - 115 x 8, 115 x 8, 135 x 7 Machine shoulder press - 160 x 8, 170 x 8, 170 x 8 Front DB raises - 25s, 20s, 25s Tate presses 50s x 3 70s x 6 80s x 3 - wow, i once did 100s x 3... Pull ups bw x 5 + 40 x 4 +40 x 5 Notes : was supposed to do 2-board presses. had the 2x6 ready but i couldnt find a saw to cut them. I didnt eat shit - muscle milk in milk and matrix 5.0 and dextrose in milk. I need to buy some damn food. I really felt ''empty'' since i didnt eat shit. I will do some board presses next week and also Triceps hell. |
| Posted by: Succio Oct 9 2007, 11:24 PM |
| Front smith squats 135 x 5 135 x 5 135 x 5 Speed Deads 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 Leg press 295 x 5 295 x 6 295 x 6 EZ curl bar 75 x 8 75 x 8 95 x 4 Abs Notes : kept it light since i want to be good to go on friday for 385. |
| Posted by: Succio Oct 11 2007, 11:38 PM |
| speed bench 165 x 3 165 x 3 165 x 3 165 x 3 165 x 3 165 x 3 165 x 3 165 x 3 165 x 3 CLose grip bench 185 x 2 205 x 2 215 x 2 Face pulls 90 x 8 90 x 8 90 x 8 |
| Posted by: Succio Oct 12 2007, 11:16 PM |
| Deadlifts 225 x 2 275 x 1 315 x 1 - video 345 x 1 - video 385 x 0 - video, missed the lockout Wide grip chins bw x 8 +30 x 4 +20 x 6 bw x 6 Long Pull 140 x 6 140 x 6 140 x 8 Pull throughs 130 x 6 130 x 6 130 x 6 130 x 6 DB Shrugs 80s 80s 80s DB curls 35s 45s 50s Abs Notes : i have never been so fucking pissed after a missed lift. i missed the lockout, ran out of breath. ill upload the vids. Elevated deads have helped, now im weak around the middle/lockout. too bad i cant do rack deads. Im going to train my fucking ass off this next month, that miss really got me fucking heated.... |
| Posted by: typeRob Oct 12 2007, 11:33 PM |
| youll be at 400 before ya know it kdkdk dont worry. get those vids up in the meantime! oh and what are long pulls and pull throughs? |
| Posted by: Succio Oct 13 2007, 01:04 PM |
| long pull is a cable exercise where you work your back/lats. you just sit down and bring the attachment to your torso like a BB row. Here is a pull through http://youtube.com/watch?v=VuDc1IQuwZo except i keep my legs stiff |
| Posted by: JW32Hoops Oct 13 2007, 01:10 PM | ||
 |
| Posted by: JW32Hoops Oct 13 2007, 01:11 PM | ||
Where's the link brutha? Not breakin your balls or questioning your lift...but why say "video" and not post the video? |
| Posted by: typeRob Oct 13 2007, 01:22 PM | ||||
kinda reminds me of the jefferson im not fuckin with any exercise that involves a cable or barbell to go between my legs |
| Posted by: Succio Oct 13 2007, 01:47 PM |
| hahahahah. the cable never touches my ass or nuts. ill upload them today. |
| Posted by: Succio Oct 13 2007, 02:53 PM |
| http://s75.photobucket.com/albums/i301/Succio/?action=view¤t=MOV02359.flv theres teh 315, ill upload teh 345 later |
| Posted by: typeRob Oct 13 2007, 03:08 PM | ||
hahaha that bitch was in your way and she was on her cell phone |
| Posted by: JW32Hoops Oct 13 2007, 03:37 PM | ||
Nice pull, looked pretty easy for ya. Lookin lean too, keep it up kid. |
| Posted by: willpiazza31 Oct 13 2007, 04:26 PM |
| Fuck that pull through fag shit, I rather do rack pulls. |
| Posted by: unstable Oct 13 2007, 05:01 PM | ||
That was all back boss. |
| Posted by: typeRob Oct 13 2007, 06:45 PM | ||||
yeah i just watched it again and unstable is right. you could prolly go a bit lower with your ass. try to get your legs parallel. |
| Posted by: Succio Oct 15 2007, 02:04 PM |
| http://s75.photobucket.com/albums/i301/Succio/?action=view¤t=MOV02360.flv 345 x 1 wow i never realized how fucking bad my form was |
| Posted by: Succio Oct 15 2007, 07:30 PM |
| Bench press warm up 185 x 2 205 x 1 2-board 205 x 2 235 x 2 255 x 1 275 x miss - pathetic.... Seated BB military press 135 x 4 155 x 4 155 x 3 135 x 3 Triceps hell - circuit training CG incline press - 135 x 8 SKull crushers - 75 x 8 Tate presses - 60s x 6 CG incline press - 135 x 6 Skull crushers -75 x 8 Tate presses - 50s x 4 CG incline press - 135 x 6 Skull crushers - 75 x 6 Tate presses 50s x 3 Med grip pull ups bw x 8 +30 x 6 +40 x 4 bw x 12 DB front raises 25s 25s 25s Notes - cant believe i missed 275. that is seriously weak. ive been training at 3-4 pm since school started on monday because i have class from 7-9, that is the only time i train in the evening - i train at 7 pm every other day. No idea why my tricep strength fell through the floor, but i should pick it back up and i will crush 275 next monday for sure. |
| Posted by: unstable Oct 15 2007, 09:34 PM | ||
that 345 looked a little nasty. The other attempt that I said was all back didn't look too bad...it's just alot of back. Based upon the speed of that 345 and how much back you are using, if you tweaked your form some, I'd guesstimate you'd be good for around 400 pretty easy. Based on your build, I'd think you'd be a better sumo deadlifter than in the conventional stance. But some people can't fuck with sumo. Deadlift theory says the closer your hands are toward the center of the bar, the less distance you'll have to pull. I disagree with this to a certain extent because first of all you're going to reach a point where you can't grab any closer together because the barbell will become unwieldly. Also there's a point of diminishing returns on the close grip. Make your nasty little dickbeaters into fists and put them straight out in front of you, thumb-to-thumb. Imagine you are grabbing a barbell. Now spread your fists apart and observe how far to the left and right you can move each hand on the imaginary barbell before the barbell would begin to come closer to you. Hope that made sense. The moral of this lecture is, try doing some snatch deads or at least wider grip deads, head up, back straight. It will force you into your leg drive. HTH. |
| Posted by: Succio Oct 16 2007, 11:18 PM |
| Front smith squats 135 x 3 155 x 3 175 x 3 NEW PB 135 x 10 NEW PB Speed deads 245 x 1 245 x 1 245 x 1 245 x 1 245 x 1 245 x 1 245 x 1 245 x 1 245 x 1 Leg press 315 x 6 365 x 6 365 x 7 EZ curl bar 75 x 6 75 x 6 85 x 6 Notes : Kept my ass down on the speed deads, as far as i know. There were some sets where my hips came up to fast. Shit aint going to correct over night, but its progress. |
| Posted by: Succio Oct 19 2007, 01:13 AM |
| 1-board speed press 155 x 3 155 x 3 155 x 3 165 x 3 165 x 3 165 x 3 165 x 3 165 x 3 165 x 3 CLose grip 1-board press 185 x 3 205 x 3 205 x 4 Reverse grip DB press 50s x 8 60s x 8 70s x 6 Powercleans 135 x 1 135 x 1 135 x 1 155 x 1 Face pulls 100 110 110 110 triceps are still weak. |
| Posted by: Succio Oct 22 2007, 07:59 PM |
| bench press worked up to 225 x 1 2-board 225 x 2 245 x 1 255 x 2 PR 225 x 3 Triceps Hell - Circuit Training Incline CGBP 135 x 8 SKull Crushers 85 x 8 WEighted dips +50 x 6 Incline CGBP 135 x 8 Skull Crushers 85 x 5 Weighted Dips +50 x 5 Incline CGBP 135 x 8 Skull Crushers 75 x 9 dips bw x 7 Med grip pull ups bw x 6 +40 x 5 PR +25 x 6 bw x 8 Seated db cleans 35s x 6 35s x 6 40s x 5 DB curls 40s 40s Wow. Fucking tough workout. Arms are completely beat. Man i think i could hit more weight on a 1-board. weird. |
| Posted by: yeashescool Oct 22 2007, 08:46 PM |
| whats the reasoning for doing board presses compared to regular bench? |
| Posted by: Succio Oct 23 2007, 12:23 AM |
| works a different range of motion. for example, if you are weak an inch or two off the chest, then a 1-board would delete the rom right off the chest, and work your weakness. |
| Posted by: Will109090 Oct 23 2007, 01:02 PM |
| Is circuit training moreso for a cardio workout? Or do you do it just to get out of the gym quicker? |
| Posted by: Succio Oct 23 2007, 01:05 PM | ||
Ive been doing it for my weaknesses. i did it with lats and shoulders, and it worked well. i dont do cardio, and it does help to get out of the gym quicker |
| Posted by: Succio Oct 24 2007, 01:33 AM |
| speed deads 225 x 1 x 9 Smith front squats 135 x 8 135 x 8 135 x 8 Plate Pinches 45s 45s Abs took it light since im doing some heavy deads this friday |
| Posted by: Will109090 Oct 24 2007, 11:11 AM |
| Just curious, but how come you don't do any cardio? |
| Posted by: Succio Oct 24 2007, 12:29 PM |
| im not ''bodybuilding''. no need for cardio. |
| Posted by: rich_55 Oct 24 2007, 12:50 PM | ||||
I concur. Widen your stance, drop your ass and use more legs. Unstable, good to see you're still alive and digging SFW.  |
| Posted by: Succio Oct 24 2007, 01:06 PM |
| ive been working on dropping the hips/ass duringg the past couple weeks. i def feel it in my glutes, quads more now. ill get some videos this friday so look for that. The way ive been progressing im hoping to be at 405-415 at 157 before this year ends. |
| Posted by: Succio Oct 25 2007, 10:11 PM |
| speed bench 135 x 3 x 9 close grip 1 board 185 x 5 205 x 4 coulda gotten more Seated BB press 135 x 4 135 x 5 135 x 5 Tate presses 50s x 10 50s x 8 50s x 8 Front DB raises 20s 20s Notes : Tris felt strong, coulda got some PRs but i didnt want to push it. Felt really explosive on bench as well. |
| Posted by: Regulator Oct 25 2007, 10:46 PM |
| what weight do you plan on competing at? when do you plan on entering a meet? |
| Posted by: Succio Oct 25 2007, 11:02 PM |
no idea and no idea  |
| Posted by: Succio Oct 26 2007, 11:40 PM |
| Deads worked up to and missed 385 again... one arm DB rows 90 x 8 100 x 10 PR 100 x 6 Wide grip lat pulldowns 120 x 8 130 x 8 130 x 6 Pull throughs 100 x 8 x 4 straight bar curls 70 x 8 70 x 8 Abs so, i have no fucking idea why i went after 385 again. i did tape the deads and i saw some improvements, but i couldnt keep the hips low enough. I let the anger get the best of me and decided to try and get 385 again. stupid fucking idea right? i missed it about knee/shin level. im thinking of switching to sumo for a bit again and see what happens. last time i switched to conv after doing sumo for a while, i saw a carry over on my conventional. I aint gonna deadlift like a fucktard anymore, thats for sure. im not posting up the deads videos, no point. i immediately deleted the 385. hahahah. time for some double cheeseburgers and muscle milk. |
| Posted by: Will109090 Oct 27 2007, 02:58 PM |
| Do you make your own double cheeseburgers, or go get fast food? You can make some healthy cheeseburgers at home. Use lean ground beef (93/7 tatio or better), wheat bread, and a little bit of cheese. |
| Posted by: Succio Oct 27 2007, 03:21 PM |
| screw that they are a dollar at mcdonalds |
| Posted by: Succio Oct 29 2007, 07:36 PM |
| bench press worked up to 225 for a single 2-board 235 x 1 255 x 1 275 x 1 smoked it PR 285 x 1 spotter was touching, dont know if he helped PR? Seated BB military press 135 x 5 155 x 4 185 x 1 PR 135 x 8 Dropset - PR Triceps Hell - Circuit Training Incline CGBP 145 x 8 Weighted Dips +50 x 8 SKull crushers 85 x 8 Incline CGBP 145 x 8 SKull crushers 85 x 8 Weighted Dips +50 x 8 Incline CGBP 145 x 6 Skull Crushers 85 x 8 Dips bw x 15 med grip chins bw x 8 +30 x 5 +40 x 5 PR bw x 8 Db curls 35s 40s 45s Face pulls 2 x 8 Wow. Great fucking workout. SHoulda grabbed a better spotter. he was touching the damn bar at the board thinkin i was going to miss, so im not counting it. Circuit training has been fucking amazing. This caps a 9 week cycle i did doing shoulders/lats/tris each for 3 weeks. I was doing more weight today than the first week of triceps hell. Id highly recommend it. |
| Posted by: Light Weight Baby Oct 29 2007, 08:12 PM |
| You eat McDonalds? Daily? Such diets make all the young powerlifter deaths not surprising to me... |
| Posted by: Succio Oct 29 2007, 08:18 PM |
| no i dont eat it daily. but i have been eating it a lot the past month. along with muscle milk, i havent gained shit. no fat, weight, nothing. i dont eat garbage all the time either though. ill eat raw oats, milk, potatoes, 7 " bananas, fruits, PB, almonds etc. but i honeslty dont care for eating all that clean, since my metabolism is really fast. for instance, ill probably have some fast food ice cream or some other shit to increase my calories. |
| Posted by: yeashescool Oct 29 2007, 08:41 PM |
| whats your weight? |
| Posted by: unstable Oct 29 2007, 08:45 PM |
| I had the same problem when I was younger bro. Stock up on peanut butter and whole milk. It should be no problem to drink a gallon a day and go threw a nice sized jar of PB in a week. I'll typically eat PB by the spoonful and wash it down with some milk. Obviously the easiest way to get the extra calories you need is by eating fat...9 cals per gram. I'm a big fan of the junior whoppers. I'd pound down 5 of those every day for lunch when I was getting ready for a competition. If you want to lift big, you have to eat big. If this still isn't working to break through on higher bodyweight, it might be time to consider PH or even sauce. |
| Posted by: Light Weight Baby Oct 29 2007, 09:07 PM |
| Yeah... definately go cleaner than fast food-transfat infested grease patties. Are you spiking insulin post workout? What about pre-workout and intra-workout nutrition? If you can seriously eat shit all day and not gain a pound you should be downing weight gainers left and right. |
| Posted by: Succio Oct 30 2007, 12:04 AM |
| i go through a lot of milk. i have milk with ALL of my shakes except post. i take whey with carbs and a lil fat pre workout, and i have whey with dextrose post. im going to start adding another muscle milk shake at night, easy 400-500 cals. i cant eat PB on the spoon, id probably throw up. but ill def be doing some PB and jelly sandwiches. PS. i just had a jr. bacon cheeseburger from JITB. you cant beat a 1 dollar double cheeseburger from Miccy D's |
| Posted by: Succio Oct 30 2007, 12:05 AM | ||
anywhere from 157-160 |
| Posted by: unstable Oct 30 2007, 12:39 PM |
| you can mix peanut butter and whipping cream into your shakes...not "cool whip" but whipping cream. You should be putting this in EVERY shake you drink throughout the day bro. |
| Posted by: JW32Hoops Oct 30 2007, 12:48 PM |
| Your lifts are very impressive, considering your BW. A lot of weight gain comes with age too. When I was in school, playing bball, etc, it was very hard for me to put any weight on. Now that I'm a little older (27) and sit at a desk most of the day, the lbs come on a lot easier. Some of the things that worked for me were pounding little cans of Ensure throughout the day, in addition to tons of food and shakes. The $1 double cheeseburgers are great for bulking. BK has double, triple and quadruple bacon cheeseburgers too...they're awesome. Use the muscle milk right before bed with a fat tbsp of PB in it. Good luck. |
| Posted by: Succio Oct 30 2007, 11:12 PM |
| Speed deads 205 x 2 x 8 front smith squats hahaha 135 x 5 155 x 3 185 x 3 PR 205 x 2 PR Leg press 315 x 6 365 x 6 405 x 6 PR Abs so now ive switched to sumo. felt good. need to get the weight on my heels more. |
| Posted by: Will109090 Oct 30 2007, 11:55 PM | ||
|
| Posted by: Succio Oct 31 2007, 12:04 AM | ||||
|
| Posted by: Succio Oct 31 2007, 12:06 AM |
| just weighed my self - 162 lbs. |
| Posted by: Will109090 Oct 31 2007, 01:08 AM | ||||||
Same here, Smucker's Natural PB, and it tastes awesome! I like to mix it with a cup of milk, tastes oh so good! Does Muscle Milk Peanut Butter Chocolate taste anything like peanut butter? |
| Posted by: Succio Oct 31 2007, 01:39 PM | ||||||||
yes it does |
| Posted by: unstable Nov 1 2007, 01:28 PM | ||
I've posted this many times before...Big Mike Ruggiera shared his weight gainer recipe:
if you drink a few of those throughout the day there is no way that you cannot gain weight. |
| Posted by: Roids Nov 1 2007, 01:51 PM | ||||
Great idea. That'll turn you into a fatass with a 400 cholesterol level in a matter of days. Cheap whey protien, with the kind of quality protien you find in pancakes and potato chips??  Now there's some stellar advice! |
| Posted by: unstable Nov 1 2007, 06:21 PM |
| Well Succio, you're a big boy and I'm sure you can make your own decisions: -The shake formula was written by "Big" Mike Ruggiera: 1050 squat, 660 bench press, an 810 pull and a 2505 total -The shake formula was provided by someone who is a competitive powerlifter and who has held New York state records in both the bench press / deadlift. -The opposition is someone who claims to have bench pressed 505, has no proof whatsoever of his 505 lbs. press. Has never competed or attended a powerlifting competition...Badmouthed Jason after he participated and won his first competition...and as far as I can tell has never offered a piece of advice worth shitting on. the choice is yours bro. |
| Posted by: Succio Nov 2 2007, 01:02 AM |
| speed bench 145 x 3 x 9 close grip bench 185 x 3 close grip 2 board bench 205 x 5 215 x 5 Power cleans 135 x 5 PR 135 x 5 PR Tate presses 60s x 5 70s x 3 85s x 3 95s x 3 Had to wait like 15 minutes for some dipshits doing a hundred sets on bench with 15 second rests. Power cleans are really fun. 135 was pretty easy so im gonna bump up the weight next time. |
| Posted by: Succio Nov 3 2007, 12:35 AM |
| sumo deads worked up to 295 x 2 did quite a few sets with 225 Hypers +75 x 8 +75 x 8 +75 x 6 +75 x 7 One arm db row 100 x 12 PR 100 x 8 100 x 8 Pull throughs 110 x 8 x 3 EZ curl bar 75 x 10 PR 75 x 10 PR 75 x 10 PR weak as fuck on the sumos. i remember i once did 325 x 2. but it could be that i was doing SLDL. |
| Posted by: yeashescool Nov 3 2007, 01:04 PM |
| take a bowl of choco syrup and take a spoon full of PB roll it around the choco syrup and enjoy! |
| Posted by: Succio Nov 5 2007, 08:14 PM |
| flat bench worked up to 225 x 2 240 x 1 wtf seated BB military press 135 x 5 155 x 6 PR 175 x 2 PR Med grip Chin ups bw x 6 +45 x 5 PR +50 x 5 PR bw x 10-14 Skull crushers 95 x 12 PR easy as fuck 105 x 8 PR I fucking killed my accessory lifts by far. which is why im wondering why my bench was way down. I really need to fucking force feed myself. havent been eating much the past week. I felt really empty/weak. Im going to go back to my oatmeal and peanut butter days with whey for pre-workout. |
| Posted by: Succio Nov 6 2007, 11:20 PM |
| speed deads 225 x 2 x 9 front squats 135 x 5 185 x 2 tweaked my shoulder 185 x 3 stopped right there One legged leg press 135 x 5 x 3 DB SLDL 90s x 5 90s x 5 90s x 5 DB curls 40s 45s Abs felt a mild strain in my right shoulder, nothing too bad. probably going to ice it up. my legs have looked noticeably bigger since doing the front squats. |
| Posted by: unstable Nov 7 2007, 09:53 AM | ||
| There's a book that I would send you except I loaned it out to my training partner some time back and he still has it. It's called "Nutrient Timing", it looks like there's a good portion of the book actually posted at google: http://tinyurl.com/3e4m86 There's also a decent article about the concepts in the book here: http://bodybuilding.com/fun/berardi54.htm Instead of buying the "Metabolic Power Drink" at $40 / 14 servings, we were mixing up our own concoction:
Sip on this shit during your workout. It should help to cut down on catabolism. Post workout, take some muscle milk with honey or some GF-Pro Protein with some of those diabetic candies. hth. |
| Posted by: Light Weight Baby Nov 7 2007, 12:30 PM |
| Dude downing that shake would get you huge... and your lifts would most definately go up too (duh). However, you gotta think about cost/benefit. Do you really wanna sacrifice your cardiovascular health just to get as big as possible and possibly die before you're 40? |
| Posted by: Succio Nov 7 2007, 01:32 PM |
| im up to 165, although that was after a meal. most ive ever weighed regardless |
| Posted by: JW32Hoops Nov 7 2007, 01:34 PM | ||
165? Dude, slow down or you're gonna die by the time you're 30.  |
| Posted by: Jason2459 Nov 7 2007, 02:49 PM |
| I love how people think all Powerlifters are just big fat lards that are out of shape and about to fall over dead any second. Succio, seems so weird not saying dkdkdkdkdkdkdkkdkkdkdkdkdkdkdkdkkd, sorry if you mentioned it earlier in the journal but what is the goal weight you want to get to? My wife had that Nutrient timing book back when she was into bodybuilding and loved it. She has also lent it out and has never gotten it returned. Something about that book I guess. I've also heard some good things about the Anabolic diet. Personally I really don't like any type of diet or anything that will try and determine when I should eat or not eat or eat only specific things. I had a hard enough time trying to make sure I had an empty stomach to take that leviathan. |
| Posted by: Succio Nov 7 2007, 03:09 PM |
| theres really no weight that i want. but if i were to compete next year i think id like to be in the 165 class. so im giong to try and get to 175-180. |
| Posted by: unstable Nov 7 2007, 03:35 PM |
| In that last recipe it's supposed to be "TWIN LAB AMINO FUEL", the liquid shit. Tastes like citrus cough syrup, but it has been a staple for me for years. Not sure how effective it really is but I usually use it whenever I'm trying to be serious. A few thoughts on gaining weight (Succio - drop me a PM if you don't want this shit in your journal and I'll refrain from posting). It's my opinion that gaining weight, even if you do it 100% clean and without the aid of supplements or illicit drugs may still have negative health affects. I'm kind of figuring that your body is going to self-regulate itself into the weight that is ideal for you. I know some people are going to argue against naturally building muscle or whatever, but Lyle Mcdonald makes some good points in his Ultimate Diet 2.0 (UD2.0) book about paleolithic man or however the fuck you spell it. Having big muscles never really came as a real advantage to man, we're THINKERS. Paleolithic man wasn't going to weigh 300 lbs. at 5% bodyfat and use his brawn to strangle a bear or a sabretooth lion...and big muscles won't assist you in throwing a spear any better. The genetics that survived (and subsequently bred) were those that stored fat easily...not the guys that looked like Conan. Which fucks us guys. So here we are, taking whatever measures we have to, to put on weight and get stronger. I suspect that this has a tendency of taking a toll on your heart...more especially for powerlifters who don't do any cardio whatsoever, eat like complete animals and carry a substantial amount of bodyfat around. HOWEVER; look at Jesse Marunde, he was training for Worlds Strongest Man. He was fairly lean and I could only guess that a good portion of his training also involved some type of aerobic endurance. After all, WSM isn't all about brawn. Yet he collapsed and died of a heart related issue and he wasn't even 30 years old. For Succio, the guy should be able to eat whatever the fuck he wants and he's going to have a tough time gaining weight. I'd say doing it clean would be a very difficult if not impossible, especially without the aid of anabolics. Occasionally I chat with a buddy of mine who has been in the steroid game for years. The guy is a beast and weighs around 300 lbs. He's always been big and always wanted to look like a bodybuilder...but regardless of how much anabolics, dieting and weightloss drugs like clen etc. he uses, he's never looked anything like a bodybuilder. On the other hand I have a buddy who was a skinny little bastard, I got him into training and he turned to anabolics within a few years and the guy looks like he could easily be on the pro level and the guy is a complete fucking moron. I once asked him what he takes for PCT and he told me ESTROGEN. WTF?! Personally I couldn't break the 200 lbs. bodyweight limit no matter what I did. I trained my ass off, ate, took hundreds of dollars in supplements and my strength increased, fat decreased some but I wasn't getting any substantial size gains. |
| Posted by: Succio Nov 7 2007, 03:45 PM |
| any advice that you give is valuable, so feel free to post. |
| Posted by: Succio Nov 8 2007, 11:08 PM |
| bench press worked up to 205 x 2 1-board press 205 x 5 205 x 5 wide-grip 1-board press (dropsets) 135 x 8 155 x 8 175 x 8 Power cleans fucked around with 135 and 155. i just couldnt get the form down or any explosiveness. missed 175. DB floor press 70s x 10 80s x 8 Tate presses 80s x 3 90s - couldnt get em up, tries were fried 50s x 10 one arm DB row 100 x 15 PR 100 x 5 fuckin a, i think i might be overtraining. gonna step it down a notch next week, not too much though. i dont feel beat injured or sore either though. going to mess around with wide grip on bench since i think i might of found my sweet spot. i was able to touch low and the elbows tucked. |
| Posted by: Succio Nov 13 2007, 01:22 AM |
| I'm going to take it easy this week, i need a break as i might of been overtraining. although i did some heavy benching today. mind felt weak, ive lost some speed/explosion, i know its overtraining. flat bench 135 x 5 185 x 4 205 x 1 225 x 3 240 x 2 missed 3rd rep 225 x 1 seated BB military press 135 x 4 165 x 2 135 x 5 close grip pull ups bw x 6 +50 x 3 +50 x 4 bw x 8 close grip incline bench 135 x 8 135 x 8 135 x 8 I think i coulda got a triple with 240, but on the second rep i fucked up and actually benched above my nipples, threw me off and i couldnt get the 3rd. need to bench lower damnit. i wont be going this heavy though through out this week. |
| Posted by: SFW_SFW Nov 13 2007, 05:35 PM |
| good job on the progress bro. keep it up. |
| Posted by: Will109090 Nov 14 2007, 12:33 AM |
| So where is the ideal positioning of the bar on bench press? On the nipples, or below it? |
| Posted by: Succio Nov 14 2007, 01:48 AM |
| below it. you gotta find your sweet spot. theres a certain point where the bar is at its lightest and that is where you will be your strongest. |
| Posted by: Succio Nov 18 2007, 09:55 PM |
| i took last week off of training, a much needed week off. cant wait to train this week. |
| Posted by: typeRob Nov 18 2007, 10:15 PM |
shame on you  |
| Posted by: Succio Nov 19 2007, 01:34 AM | ||
why? i never want to take time off, or a deload. sometimes it just has to be done, i was overtraining and i didnt want to waste my time doing light shit for a week. hopefully i get some PRs on my compound lifts. |
| Posted by: typeRob Nov 19 2007, 05:15 AM |
| oh. |
| Posted by: Succio Nov 19 2007, 08:06 PM |
| flat bench - focused on keeping elbows tucked worked up to 205 x 2 225 x 3 235 x 1 225 x 1 185 x 2 seated BB military press 135 x 6 155 x 5 135 x 6 close grip pull ups bw x 6 +50 x 6 PR bw x 10 Skull crushers 95 x 6 115 x 6 PR Incline DB press 70s x 8 70s x 8 really tried to focus on the elbows being tucked in. time to bring up my shoulder strength. |
| Posted by: JW32Hoops Nov 19 2007, 08:07 PM |
| Good job on the PR's bro! Are you training to eventually compete as a powerlifter? |
| Posted by: Succio Nov 19 2007, 08:18 PM |
| yea. i might do it early next year, it would be a bench/dead meet though, and raw. i just heard that there was going to be a huge meet on dec 1, lemme find it. here : This is the next meet I'm doing. The meet will have 40+ lifters and will be highly competitive. From elitefts.com myself, Chad Aichs and Scott "Hoss" Cartwright will all be present. Chad will most likely not be lifting but members of his crew will be. Hoss will not be lifting as well due to the fact he has hit a bunch of meets in a short period of time. There should be a few 1000 pound squats at this meet and maybe a few 2400+ pound totals. If your a fan of PL or a lifter within a few hours of this event you should come check it out or better yet lift in it. - Jackass id love to witness that, as i have never been to a meet. who doesnt want to see someone squat a fucking grand. its only a 30 minute drive. |
| Posted by: JW32Hoops Nov 19 2007, 08:27 PM | ||
Why no squat? |
| Posted by: Succio Nov 19 2007, 08:53 PM |
| my ''gym'' doesnt have a squat rack |
| Posted by: typeRob Nov 19 2007, 09:39 PM |
| i think you could do some real damage in a future meet considering your age and weight. you gotta find a new gym tho that has a squat rack. or atleast use a smith squat or somethin. i know its gay but its better than nothing |
| Posted by: Succio Nov 20 2007, 12:50 AM |
| hahahah yea bro i usually do smith squats, but they tear my fucking knees up. i will be going to a new gym before the next school semester starts. |
| Posted by: Succio Nov 23 2007, 10:55 PM |
| 1-board press 205 x 6 215 x 6 PR 205 x 6 205 x 4 DB floor press 50s x 10 60s x 8 50s x 8 Standing swiss bar overhead press bar x 6 80 x 8 110 x 7 Snatch grip deads did like 4-5 sets of singles with 205 did 255 x 1 One arm DB row 100 x 20 PR 100 x 6 Hypers +50 x 8 +50 x 8 Abs/Bis Holy fuck, intense workout. the first DB row set fucking sucked balls, felt like i just ran a 100 k marathon. |
| Posted by: Succio Nov 23 2007, 10:56 PM |
| .... |
| Posted by: Succio Nov 26 2007, 08:20 PM |
| Incline BB bench 185 x 3 205 x 1 225 x 1 PR seated BB military press 135 x 10 PR 155 x 6 135 x 5 - dropset Tate presses 70s x 3 80s x 3 90s x 4 70s x 8 close grip Pull ups bw x 6 +55 x 5 PR bw x 8 BB curls 65 x 8 85 x 5 65 x 5 - dropset RC work Gonna start rotating my ME exercises. ill go with a 2-board next week. |
| Posted by: Succio Nov 27 2007, 11:40 PM |
| Speed Deads 225 x 1 x 6 245 x 1 x 3 Smith squats went light - worked up to 225 x 3 Leg press 315 x 6 365 x 6 365 x 6 Abs |
| Posted by: Succio Nov 30 2007, 12:01 AM |
| Flat bench worked up to 185 x 3 1-board 205 x 5 225 x 5 PR Dropset 1-board - 205 x 3 DB floor press 60s x 8 60s x 8 65s x 8 Standing Swiss bar OHP 80 x 6 110 x 8 PR 120 x 4 PR Seated DB cleans 35s 40s 40s Technique was fucking SPOT ON on benching. Def felt it when i actually got the leg drive/arch. Elbows were tucked. |
| Posted by: True Athlete Dec 1 2007, 10:46 AM |
| Good looking log, keep up the good work. |
| Posted by: Succio Dec 2 2007, 02:32 AM |
| From Friday Deadlifts - had vidoes but got deleted 275 x 1 315 x 1 335 x 1 365 x 0 lol!! Pull Throughs 120 x 8 120 x 8 130 x 8 Lat pulldowns 130 x 8 120 x 8 120 x 8 DB curls 40s 45s 50s Abs I finally got my ass down on the deads, i was very happy about that. I was going to go for 365 x 2 but i couldnt even fucking break it off the floor. i dont want to make excuses, but my legs/hams were beat from tuesday. Im still very slow and weak off the floor. I dont feel like im benefiting from speed deads at all. |
| Posted by: unstable Dec 2 2007, 11:29 PM |
| fuck speed deads, I never really benefited from them myself. Back as a teen I didn't even really squat and I was able to pull a shitload of weight by just focusing on conventional deadlifts, deads off boxes and tons of hypers and weighted hypers. lots of core work. try pulling off of boxes and stiff legged DL's for awhile for reps. |
| Posted by: Succio Dec 3 2007, 02:10 AM |
| yea i usually do them (elevated deads) every other week, but i havent done them in over a month i think. I just did some lazying around and pulling a lot of snatch grip dead singles. i really need to bring up my abs though, my lower back dominates my abdominals. |
| Posted by: unstable Dec 3 2007, 10:17 AM |
| I use to do SLDL off of boxes for like 10 rep sets until I felt like I was going to puke. I think that really brought up my hamstring and lower back strength. |
| Posted by: Succio Dec 3 2007, 08:52 PM |
| flat bench worked up to 205 x 1 2-board 225 x 2 245 x 1 265 x 1 285 miss - poor set up, bad spotter Seated BB military press 135 x 6 145 x 8 PR 135 x 6 Skull crushers 95 x 6 115 x 6 PR Close grip pull ups bw x 6 +60 x 4 PR bw x 8 BB curls 75 x 8 75 x 8 dropset - 65 x 6 Form was awesome, except for the 285 set. got a pause on all of the board presses, instead of the touch n go i use to do. As you can see, i PRed all of my accessory work, which is fucking hilarious since it doesnt do jack shit to my bench. |
| Posted by: unstable Dec 5 2007, 04:11 PM |
| you need more volume on the boards, and don't even bother tracking PR's on any of the accessory shit. |
| Posted by: Succio Dec 5 2007, 09:58 PM |
| what do you mean? do a few sets for triples? im using it as my ME exercise, right now im rotating three exercise for bench. |
| Posted by: Succio Dec 7 2007, 02:06 AM |
| DE bench did one set of 135 and rest with 155 Close grip flat bench 185 x 3 205 x 2 - bad set up 205 x 3 - fairly easy standing swiss bar OHP 110 x 6 130 x 4 PR 110 x 11 PR dropset - 110 x 2 DB floor press 60s x 8 60s x 8 60s x 8 pretty good session. My bar path was wild on the speed presses though. |
| Posted by: unstable Dec 7 2007, 09:15 AM | ||||
Here was your last maximum effort day:
Westside doctrine says you should shoot for 3 lifts at 90%+. Based on your hit/miss, I'd guess that your 100% on the 2 board is somewhere around 265-270. 90% of 270 is 243, anything less than 243 on this particular lift (2 board) w/ whatever grip you are using doesn't count toward your 3 lifts. That means you only got 2 reps in at 90%+. The misses are important because they do make you work through your weak points...that's assuming that you gave the weight a good ride. Think of it like this, if you're a 300 lbs. bencher that would mean that you'd want to get 3 lifts at 270 or above. If you loaded the barbell with 400 lbs. yes this is a 90%+ lift but what do you think is going to happen? You're going to get squished. It's ok to miss a lift but you want to be devoting time to your weak areas. I know you've done an exercise before where it's a battle...you begin the press and it comes off of your chest a few inches, you're pushing and pushing and the weight just hovers at the same spot, it's not coming up and not going down. This is exactly what you want. I'll close by saying that Southside and Metal Militia seem to put in quite a bit more work than 3 lifts at 90% and they have probably the strongest benchers. The Westside approach is alright but I think the MM/Southside approach is superior. If you miss a heavy weight like your 285, they'd have you start over at the low weight and work back up and try it again, and again. Several times to not only increase your overall volume but also for the practice. HTH |
| Posted by: Succio Dec 8 2007, 01:43 AM |
| elevated deadlifts on platform 275 x 3 - video 295 x 2 video 315 x 3 video PR one leg leg sled 200 x 8 200 x 8 200 x 8 220 x 8 Hypers +70 x 8 +70 x 8 +70 x 8 Bi's/Abs I noticed i was looking down on the deads. Ill upload them tommorow. |
| Posted by: unstable Dec 8 2007, 11:21 AM |
| video-taping is a great way to see your mistakes as Dizenzo said in his interview. Your body is going to go where your head goes, so head up always. Eventually when you get to a real gym and you're able to squat, you'll find a marked difference between keeping your head up and actually driving it up and back as far as possible. Additionally (just so you can acquire some deadlift theory), examine the effect that putting your head down has on how far your arms hang down. |
| Posted by: Succio Dec 10 2007, 03:59 AM |
| here are the elevated deadlift videos 275 http://s75.photobucket.com/albums/i301/Succio/?action=view¤t=MOV02720.flv 295 http://s75.photobucket.com/albums/i301/Succio/?action=view¤t=MOV02721.flv 315 http://s75.photobucket.com/albums/i301/Succio/?action=view¤t=MOV02722.flv |
| Posted by: unstable Dec 10 2007, 09:09 AM |
| I usually do elevated deads for repetitions. Especially at your point in the game, you will benefit from volume. |
| Posted by: Succio Dec 10 2007, 08:22 PM |
| Flat bench 135 x 6 185 x 3 205 x 3 225 x 2 225 x 3 235 x 1 205 x 4 Seated BB military press 135 x 6 155 x 4 135 x 7 135 x 6 Tate presses 70s x 5 80s x 5 60s x 8 dropset - 60s x 4 wide grip chin ups bw x 8 +40 x 3 bw x 8 Front DB raises 25s 25s my form was complete shit today, dont know why. my lower back was also aching. I couldnt get even on the bench, my left side was off the bench on a couple of sets. |
| Posted by: Succio Dec 14 2007, 01:06 AM |
| Speed Bench 135 x 3 155 x 3 x 8 Standing swiss bar OHP 110 x 6 130 x 5 PR 130 x 4 Close grip bench press 185 x 4 185 x 6 185 x 5 Energy was relatively low |
| Posted by: Succio Dec 18 2007, 02:50 AM |
| Last Friday : did some DB SLDL, smith and db squats, lunges, pretty much a ''bs'' workout, but it got the job done. Today : Incline BB bench 135 x 5 155 x 3 185 x 2 205 x 1 215 x 2 PR 205 x 2 Seated BB military press 135 x 5 155 x 2 175 x 1 - just got it, was going to for 195 for a PR Skull crushers 95 x 4 125 x 3 PR wide grip chins - 15-20 sec rests bw x 8 bw x 7 bw x 4 bw x 3 Superset, seated DB front raises/DB curls 25s/40s 25s/40s 25s/40s i know, i know, probably not best to be doing singles and shit for accessory work. got 2-board presses next week, probably go for 265 for a triple or 275 for a double. just got back on creatine, been a while so hopefully ill get some strength boost. |
| Posted by: Jason2459 Dec 18 2007, 08:43 AM | ||
Says who? Technically I guess it would be considered Supplemental work and not Accessory work so you're just fine working up to some heavy sets. |
| Posted by: Succio Dec 21 2007, 05:34 PM |
| I woke up weds morning with a nagging migraine. It was so bad that I couldnt stand up for more than 2 minutes without throwing up. I threw up about 15 times just on that day, it was some of the worst fucking pain ever. It continued till thursday and its better today. Havent been able to train which is pretty damn gay, Ive been surviving on 2 cans of sphaggetios and gaterade since wedsnesday or however the fuck you spell it. Cliff notes : I wanted to die |
| Posted by: Jason2459 Dec 21 2007, 05:40 PM |
| You need some of my tampons. Go train! |
| Posted by: Succio Dec 21 2007, 05:47 PM | ||
ive had like 1200 calories the past three day, no point in going. i dont even know why teh fuck im posting. i should probably go to the doctors |
| Posted by: yeashescool Dec 21 2007, 10:54 PM |
| yo man looking btr on the deads, keep at it with form work ull get it down |
| Posted by: Succio Dec 27 2007, 12:47 AM |
| Havent gone to the gym in over a week, so I wasnt my strongest. bench 135 x 8 155 x 3 185 x 2 205 x 1 205 x 2 2-board 225 x 1 225 x 3 225 x 2 bench 135 x 8 Incline DB press - PL style 60s x 8 60s x 8 60s x 8 Wide grip chins bw x 10 bw x 10 bw x 8 bw x 6 EZ curl bar 75 x 6 75 x 8 Was really nauseated, didnt get much sleep at all. Diet was obviously shit. Time to get back on track. Hopefully my belt gets here by sat, so i can deadlift with it. |
| Posted by: Succio Dec 28 2007, 02:38 AM |
| shoveled some dirt for 45-60 min |
| Posted by: Succio Jan 2 2008, 11:19 PM |
| was pretty weak, not surprised. havent been training much at all since christmas time, and i've been eating like a supermodel lately. took it a bit easy. on another note, my fuckign inzer belt still hasnt arrived, hopefully it gets here tomorrow or im going to cancel it. flat bench 135 x 5 155 x 5 185 x 3 205 x 2 205 x 3 225 x 1 close grip 1-board - no leg drive 135 x 8 185 x 5 dropset - 135 x 8 BB push press 115 x 6 115 x 5 Tate presses 55s x 8 55s x 8 Lat pulldown 120 x 8 120 x 8 120 x 8 |
| Posted by: unstable Jan 3 2008, 09:20 AM |
| I could be mistaken but I think Inzer, Elite and TitanSupport (SAFE), whip up their belts as they are ordered. If you want a stock belt, go through IronGladiators. |
| Posted by: Succio Jan 3 2008, 01:12 PM |
| Inzer says they keep the color black sizes S-XXL usually in stock for quick shipping. im guessing they didnt have one in stock. |
| Posted by: Jason2459 Jan 3 2008, 01:20 PM | ||
Just give them a call to get a status on your order. |
| Posted by: Succio Jan 3 2008, 07:03 PM |
| just gave them a call they dont have them in stock, wont ship for atleast another week. |
| Posted by: Succio Jan 3 2008, 10:58 PM |
| havent deadlifted since 18th of december, or any legs for that matter since. so i just did some elevated deads for reps elevated deads - on platform 225 x 5 275 x 3 225 x 8 Pull Throughs 120 120 120 Hypers +70 x 6 +70 x 6 +70 x 6 BB curls 65 x 8 65 x 8 65 x 8 |
| Posted by: Succio Jan 7 2008, 11:45 PM |
| damn, im still piss weak since being sick in mid december. on another note, creatine hasnt done shit for me... Flat bench 135 x 5 155 x 5 185 x 3 205 x 3 2-board 225 x 2 pretty pathetic flat bench 205 x 4 Incline DB press - PL style 50s x 8 60s x 8 60s x 6 Med grip pull ups bw x 8 +30 x 8 +30 x 5 bw x 6 Face pulls 60 80 100 EZ curl bar 75 x 8 75 x 8 |
| Posted by: Jason2459 Jan 8 2008, 09:26 AM | ||
How long have you been taking the creatine? Also, don't expect strength gains as some people do not and just toss the creatine aside as useless for them. I was almost one of those people as I do not get any strength gains from it. But what it does for me I found it is help me to recover between my workouts. It takes a good 3 weeks to start kicking in for me and a good 4-5 weeks to be at full force. I'll take a two weeks to a month off every 3-4 months or so too. Have no idea if that helps but I definitely notice the difference between using creatine and not using. I'm assuming PL style you are doing them palms facing and elbows tucked? |
| Posted by: unstable Jan 8 2008, 11:38 AM |
| agreed, I never got jack shit from creatine. When everyone was freaking out about how awesome it was when it first hit the market...I never noticed shit off of it. I still don't...even after they came out with the new creatine. I still add it to my McNasty Shakes that I drink during a workout, but I honestly don't know whether it has any benefit. It certainly isn't like eating Dbols. |
| Posted by: Succio Jan 8 2008, 06:41 PM |
| PL style is a slight pause at the bottom and exploding up. i think ive been taking creatine for about 3 weeks or so. |
| Posted by: Succio Jan 9 2008, 12:52 AM |
| Had a sharp headache, decided to stop lifting. legs still got a good pounding and they are pretty beat. smith squats 135 x 6 185 185 205 x 5 205 x 5 Leg press 315 x 8 315 x 8 315 x 10 |
| Posted by: Succio Jan 10 2008, 10:35 PM |
| Gym was action packed. Had douche bags talking while doing pulldowns, to a guy wearing a pink bandadna. Stupid New year Resolutionist zombies. Luckily, I was not bitten. Speed bench 135 x 3 x 3 135 x 5 x 3 Swiss bar Push press 130 x 6 130 x 6 130 x 7 130 x 5 close grip incline press 135 x 6 155 x 5 155 x 5 DB front raises 25s 25s 25s |
| Posted by: Succio Jan 15 2008, 05:05 PM |
| my belt finally came in. that thing is a fucking BEAST. This thing is fucking THICK. Broke it in a little last night. Plannin on using it wedsneday instead of friday, cant wait to use it. maybe a single PR on deads? This was yesterday : Nice benching session. Got 2 easy sets of 225 x 2 smoothly. So with that, gonna start going heavy and hard next monday. Flat bench worked up to 205 x 3 225 x 2 225 x 2 DB floor press 60s x 8 60s x 8 60s x 8 60s x 8 One arm DB row - each arm 100 x 8 100 x 8 100 x 8 |
| Posted by: Succio Jan 17 2008, 02:25 AM |
| deadlifted in my inzer belt the first time. heres how it went. Deadlift worked up to 225, 245 275 x 1 315 x 1 345 x 1 385 x miss 385 x miss BB curls 65 x 8 65 x 8 75 x 8 DB Holds 90s 90s 45 lb plate pinch on my first attempt of 385, i JUSSSST missed the fucking lockout. I took way to long ''down there'' and lost a bit of breath, that might of cost me. I was having a hard time with getting it over my knee as well. the second attempt just broke the ground. Need to work on my grip and gluteus maximus. maybe ill buy some captains of |