So f*ck submarines. Lifting heavy/Gaining Mass/Strength | Page 20

Discussion in 'Training Logs' started by Poseylifts, Jun 5, 2011.

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  1. Poseylifts Orange Belt

    Poseylifts
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    Monday - 8/13/12 - ME Lower

    Deadlift
    135 x 5
    225 x 5
    315 x 3
    365 x 2
    405 x 2
    455 x 2
    495 x 2 PR

    Sumo Deadlift (First time)
    275 x 5
    315 x 5
    365 x 5
    405 x 5

    Full Squats
    135 x 8
    225 x 6
    275 x 5
    315 x 15 Last rep 2 second pause in hole

    Cable Crunches
    Stack x 15 x 3 sets

    Superset:

    Russian Twists
    25 x 10/side x 3 sets

    Hanging Leg Raises
    BW x 10 x 3 sets

    Decent enough day today. I'm a little disappointed as I had 505 x 2 as the number in my head but I just didn't feel like going up as my lockout was tough on the second rep at 495. I kind of screwed myself by hardly eating anything yesterday, not sleeping enough, just poor recovery in general. I wasn't planning on deadlifting until tomorrow but lifting partner had duty so got it in today. Sumo deads were pretty easy just getting used to the form; the shortened ROM is ridiculous. Squats felt solid and easy, cut it short at 15 because I have a feeling 20 would have fucked me up all week.

    So been going at it pretty hard, high volume, and consistent for the past 2 months. We agreed on a short deload week after Friday before going into the next wave. Basically going to just replace the main movement each day with something lighter:

    DE Bench: DB Bench 4 sets of 10, then normal assistance but lighter and more volume
    ME Lower: Squat 3x5 with like 60-70%, same for assistance
    ME Upper: Bench 3x5 with like 60-70%, same for assistance
    DE Squat: Either light box squats or light deadlifts, some GMs, then high volume low back/core work.

    That's roughly the plan, it should be good enough for CNS recovery and then the following Sunday will be back to the grind. Also going to go low carb during this time, do 3-4 conditioning sessions, and try to ice/roll/stretch as much as possible and get tons of sleep.
     
    #381
  2. Poseylifts Orange Belt

    Poseylifts
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    Tuesday - 8/14/12 - Cardio/Active Recovery

    Elliptical
    15 mins of HIIT, 45 sec moderate pace, 15 sec sprint

    Band Work
    Band Pull-aparts, band flies, band curls, band pressdowns, band face pulls, all x 50
    Lots of smr/foam roll/stretching

    Wednesday - 8/15/12 - ME Press

    Press
    Bar x 10
    95 x 6
    135 x 5
    155 x 2
    175 x 2
    190 x 1 PR
    135 x 6 x 3 sets

    Close-grip Bench
    135 x 8
    225 x 5
    235 x 5
    245 x 5
    255 x 5
    265 x 4 + 1 assisted (Shuffled feet and misgrooved last rep, got slight touch on way up)

    Lat Pulldowns (Alternating Wide and Neutral grip)
    r.w. x 10 x 6 sets

    Superset:

    DB Side Raises/Rear Delts (Alternating)
    15s x 12 x 6 sets

    Face Pulls
    r.w. x 15 x 4 sets

    Superset:

    Tricep Pressdowns
    r.w. x 12 x 4 sets (Worked up to stack + little rubber weight)

    Shrugs
    225 x 20
    275 x 20
    315 x 20

    Superset:

    Curls
    40s x 10ish/side x 3 sets

    Rotator Cuff/Shoulder dislocates

    Another decent workout. My upper back is still fatigued as fuck so starting position on the press was not going well; decided to call it at 190. Very happy with the volume on CG Bench as well as all the upper back/lat/shoulder work. In and out of the gym in about 90 minutes as well so all assistance work was done at a fast pace with very little rest. Definitely ready for a deload after this next session.
     
    #382
  3. toonie Tuesday

    toonie
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    Lol, I remember that 405 pull. UGLY!!!

    But it's videos like that that show how far you've come in terms of form and strength. Great work DBS.
     
    #383
  4. Poseylifts Orange Belt

    Poseylifts
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    Thanks man.

    Friday - 8/17/12 - DE Squat

    DE Squat (+40 chains for all)
    Bar x 8
    135 x 6
    225 x 5
    275 x 2
    295 x 2 x 12 sets
    365 x 5
    405 x 5 PR

    Bottom Position (Anderson) Squats
    225 x 5
    275 x 5
    315 x 5
    335 x 5 (Beltless) PR

    Dimel Deadlifts (+40 chains)
    225 x 20 x 3 sets

    Ab Wheel Rollouts
    BW x 15 x 3 sets

    Superset:

    Back Hyperextensions
    +45 x 12 x 3 sets

    Standing Cable Crunches
    Stack x 15 x 2 sets

    Superset:

    DB Side Bends
    80 x 10/side x 2 sets

    Calves
    3 sets of 15

    Great workout today. All the squat sets felt lightning fast. Decided to go for a couple heavy sets of 5 and felt like I could have got 6-7 reps with the 405 + chains. I feel like the anderson squats are really helping me keep my upper back tight and drive elbows forward out of the hole. Lots of assistance, deload starts Sunday.
     
    #384
  5. Poseylifts Orange Belt

    Poseylifts
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    Sunday - 8/19/12 - RE Bench Deload

    DB Bench
    25s x 15
    40s x 10
    70s x 10 x 4 sets

    Push Press (First time in awhile)
    135 x 5
    155 x 5
    185 x 3 x 5 sets
    195 x 3
    205 x 3

    T-Bar Rows
    Rear Delt Flies
    Shoulders
    Face Pulls
    Triceps
    Seated Rows
    Band Pull Aparts
    x a lot
     
    #385
  6. Poseylifts Orange Belt

    Poseylifts
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    Been busy, haven't been keeping internet stuff updated. Latest PRs include 475 x 3 deficit deadlift (Like 3-3.5"), 325 x 2 slingshot bench, 405 x 2 bottom position squat/pin squat, 355 x 3 front squat, and 235 x 5 incline bench. Training has changed a bit as I'm mostly working out by myself, not using chains/bands right now, and doing an RE Upper day working on weaknesses instead of a DE Bench day.

    Monday - RE Upper - 9/24/12

    Seated DB Press
    15s x 10
    30s x 8
    45s x 8
    65s x 8 x 2 sets
    70s x 8 x 2 sets (Volume PR)

    Lat Pulldowns
    8 sets of 10 (Alternating Wide/Neutral grips)

    DB Flat Bench
    70s x 10
    80s x 10
    90s x 10
    100s x 9 PR (Triceps gave out on 10th rep)
    50s x 20

    Face Pulls/Tricep Pressdowns
    3 sets of 15/10

    Shrugs/Band Pull Aparts
    225 x 15, 275 x 15 x 2 sets/MM x 15 x 3 sets

    Overall workouts are going pretty good. DE Benching was hurting my shoulders too much and I don't feel like I was maintaining good form, plus our chain setup sucked and hardly deloaded at all at the bottom. This is my 3rd week doing an RE Upper day and my shoulders feel great. In the future I might start doing BB benching for 3 x 10, 4 x 8, something like that alternating close-grip and incline.
     
    #386
  7. Poseylifts Orange Belt

    Poseylifts
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    500 squat on Saturday. Only 2nd time using knee wraps, they are very uncomfortable so going to lay off them for awhile. Goal is to work back up to that weight in just sleeves. Did 315 x 10 and 335 x 15 after, GHRs, and core work.
     
    #387
  8. toonie Tuesday

    toonie
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    Shiet, you have tree trunks for thighs!

    Nice skwat!
     
    #388
  9. PLftw Brown Belt

    PLftw
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    thats funny i was just about to post you have massive legs. great squat man
     
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  10. Poseylifts Orange Belt

    Poseylifts
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    Thanks guys, I've always had huge legs mostly from being a fat kid haha. I'm actually getting ready to diet down about 40 pounds. I've got way too fat lol. I'm about to make a post about changing up my training if you guys want to chime in.
     
    #390
  11. Poseylifts Orange Belt

    Poseylifts
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    Quick update: Down about 16 pounds, finally getting some chiropractor help on my left rotator cuff/rear delt/pretty much my entire left arm, starting tomorrow. I haven't been able to do much in the way of pressing the past couple months besides some high rep incline work and seated DB work isolating one side at a time. I've come to find out my left side is significantly weaker so I will have to address that soon. No real PRs to note unless you count some 33" box jumps and conditioning PRs in terms of, well, actually doing conditioning! Lol. I did squat 315 x 20 last week which is a PR I guess since it was without bouncing off a box but my left rear delt/upper back was giving out pretty bad. I wanted 21 but didn't want to risk it.

    Hopefully getting out of the military soon.
     
    #391
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