Bicept Blasting Log

[rmexico]

I'm trying to do a better job of keeping records of my workouts. I write everything down in a notepad, but it's a pain to go back and see what I did. I also sweat a lot, so the ink runs, and my writing becomes even more illegible.

Actually, there will be no "bicept blasting". I'm going to try an upper body WS-style program (for the first time), and do 5x5 for squats. My split will be:

Sun: DE bench
Mon: 1x5 squats
Wed: ME bench
Thu: 5x5 squats.

I'm going to do the 5x5's on squats until I bury myself, at which point I'll switch to 3x3's. This strategy worked really well the last time I tried it. My bench hasn't made any progress for a couple of months, so I thought I'd give WS a try.

My current PRs are 380x3 for bench and 445x3 for squats. My main goal is to get 500x1 for squats.

[rmexico]

I already did three workouts, so I'll record them.

Sun 8/24

Speed Bench (w/ doubled minis)
205x8x3

CG 2B Press (w/ 1 chain per side)
275x5x5

DB shoulder press
85x4x5

Pull Ups
BWx5x3

[*Bunny*]

:cheer::cheer::cheer:

[rmexico]

Mon 8/25

Back Squats
260x5
280x5
300x5
320x5
340x5

Front Squats
135x5
185x5
195x5

Hypers
BWx3x15

I'm coming off a one-week deload, and the squats were a lot harder than I expected. I had planned on working up to 225x5 on front squats (which should've been really easy), but I was feeling wobbly, so I didn't want to overdo it.

Before I forget, I should mention that I always do 45x5, 95x5, 135x5, 185x5, and 225x5 for any bench or squat warm-ups.

[rmexico]

Wed 8/28

Floor Press
275x3
315x1
335x1
355x1
365x1
375x1
385x0

DB Incline
100x12,12,12,7

Pull Ups
BWx3x3
BWx3x5 <--Light band assisted.

Face Pull
3x20 w/ light band

Hammer Curl
55x3x5

My pull-ups suck, so I'm trying hard to make progress. This was my second time doing floor presses. I thought I'd be a lot better at these. My legs are sore as hell.

[rmexico]

Thurs 8/28

Squats
315x5x5

GMs w/ Green Band
3x20

GHR
BWx4x10

All my posterior chain muscles were sore today, so I did the squats BB-style with my feet really close together and a high-bar position. It felt like doing a standing leg press.

I can't remember being this sore from lifting. I think it's because I'd been doing 1x3's for a few weeks before I deloaded and the high volume work I just started shocked my muscles.

[Auzzie]

Good luck with your log rmexico!!

[rmexico]

Sun 8/31

Speed Bench (w/ doubled minis)
205x9x3

Bench
275x1
315x1
365x1

CG 2B Press (w/ 2 chains per side)
265x3x5

Pendlay Row
255x3x5

Hammer Curl
55x3x8

Side Raise
20x3x15

[rmexico]

Mon 9/1

Squat
290x5
315x5
335x5
365x5
380x5

GH Sit-up
(BW+25)x3x8

GHR against minis
BWx4x8

The last set of squats was really tough. It's probably my current 5RM. Next time I design a program, I have to remember that I lose a lot of strength when I deload. Next week, I'll probably add just 10 or 20 lbs to the squats.

[rmexico]

Weight this a.m. was a svelte 255, which was shocking. I thought I'd lost weight, but I expected to be in the mid 260s. A month ago, I was in the low 270s and getting dangerously close to being a fat bastard. I'm not sure how this weight loss will affect my lifts.

I've lost all this weight simply by cutting back drastically on dairy products (most importantly, pizza), wings, and the deep fried food family. I've also been unusually active, because of an aquarium emergency that involves carrying buckets of water up and down stairs. In the next few weeks, I'd like to reach 245.

[rmexico]

Wed 9/3

Floor Press
275x3
315x1
365x1
380x1 PR
390x1 PR

Pull Ups
BWx3x4
BWx2x8<--Light band assisted

Standing Press
135x5
185x3
185x3
185x5

DB Triceps Extension w/ Light Band
20x20
20x15
20x15

I think I'm getting the hang of floor press. My 1RM is probably around 400. Next week, I can probably do 190x3x5 for shoulder presses. I hadn't done them in awhile, and I forgot how hard the first rep can be.

[A L]

WHat is your flat bench PR?

Looking strong!

[rmexico]

WHat is your flat bench PR?

Looking strong!

Thanks. A few months ago I got 405x1. I think I'm a little stronger than that now, but I haven't tested for awhile.

[IliekFude]

If you start to stall on progress, dont be afraid to skip the working up heavy sets on speed bench day. Save it for max effort day.
I try to keep my accessory reps higher than 5 always on rep days. Anything less n yr eating into yr max effort days potential imo.

[rmexico]

If you start to stall on progress, dont be afraid to skip the working up heavy sets on speed bench day. Save it for max effort day.
I try to keep my accessory reps higher than 5 always on rep days. Anything less n yr eating into yr max effort days potential imo.

I didn't realize that DE day was so taxing. It doesn't feel that tough when you're doing it, but it takes a lot out of you. On DE day, I'll never go above 80% on flats again. I've read that you're supposed to work up to 80% every few weeks, but going to 90% was stupid of me.

Staying above five reps on the accessory lifts makes sense. Thanks.

[Big Sky Guy]

Damn...I thought we were going to see some really cool monster-set arm work in here :lol:

Looking like some good weight is getting moved in here!

[rmexico]

Thurs 9/4

Squats
275x5
315x5
365x5x5

GMS
135x5
225x5
275x5

Hanging Leg Raise
3x10

Nautilus Abs
250x2x5

45 Degree Back Raise
BWx3x20

My garage was over 90 degrees, so I went to the gym today. The squats tied my 5x5 PR and actually felt pretty easy. My legs were a little rubbery, but the strength was definitely there. It seems like I'm always stronger at the gym than in my garage.

[rmexico]

Sun 9/7

Speed Bench (w/ 2 chains per side)
205x9x3

CG 2B Press (w/ 2 chains per side)
225x3
275x3
315x2

DB Shoulder Press
85x8,8,8,6

Pendlay Row
135x5
225x5
245x5
265x5
280x5
225x10

Hammer Curl
55x3x10

The two-board presses are getting stale. I need to find a different heavy triceps exercise that doesn't kill my elbows. My form on the heavy set of rows was probably a little iffy.

[rmexico]

Mon 9/8

Squats
275x5
315x5
355x5
375x5
405x5
430x5 PR

Ab Pull-Downs
80x3x15

Hanging Leg Raises
BWx3x10

Big 15-pound PR on squats. Last time I was three weeks into this cycle, I felt like complete ass, barely got 385x5 on my 1x5 day, and completely bombed the next week. This time, I don't feel run down at all. My conditioning must have gotten a lot better. Being less of a lard-ass might actually be helping.

[rmexico]

Wed 9/10

Incline Bench
275x3
325x0
325x1
335x1
355x0

Standing Press
135x8
185x4

Side Raise
20x3x20

Face Pull
3x20 w/ light + mini bands

I felt like total crap today. I hope the squats aren't already getting to me. If I feel this weak tomorrow, I'm not going to squat.

[rmexico]

Thurs, 9/11

Squat
275x5
315x5
385x5x5 PR

Hanging Leg Raise
BWx3x10

45 Degree Back Raise
(BW+25)x3x15

I felt pretty good today. The squats were a PR, but I knew I had it in me, because I got so much stronger during the intensification phase of the last cycle I did. I have one more week to go before I drop down to 3x3s.

I have no idea why my bench was so weak yesterday. Hopefully, it was just an isolated thing.

[rmexico]

Sun 9/14

Speed Bench (straight weight)
205x3x8

Bench
275x1
315x1

Incline Dumbbell Press
100x4x12

Chest Supported Row
(4 plates)x4x5

DB Triceps Extension
50x4x5

Hammer Curl
50x3x10

Rear Delt Raise
20x3x10

[rmexico]

Mon 9/15

Squats
275x5
315x5
365x5
405x5
455x2

Front Squats
135x5
225x5
275x5
315x1

Hanging Leg Raises
3x10

I'm pretty sure I could've gotten 455x4, but I wasn't squatting in a power rack, and I didn't have any spotters, so I completely pussed out. Jumping from 405 to 455 might have been stupid, too. Next squat session, I'm going to try for 405x5x5. If I get that, I think I'll be able to do 450x5. If not, I'll move to 3x3s.

I haven't been front squatting much lately. My 5RM was 315, but it felt pretty awkward, so I stopped after one rep.

[rmexico]

Thurs 9/18

Bench
275x3
315x1
365x1
385x1
405x0

Press
135x5
185x5
185x5
185x4
135x10
135x7

Pull Ups
BWx3x4

Work's been extremely stressful, which usually makes me lift like crap. Today was no exception. Since I skipped Wednesday, I'll probably squat tomorrow.

[rmexico]

Sun 9/21

Speed Bench (w/ doubled minis)
185x8x3

Pin Press
275x3
315x3
365x3
385x3

Incline Bench
225x3x12

Face Pull
(mini + light)x4x25

I don't think I'm getting stronger, so I'm using lighter weights on speed bench for awhile. In the past two months, I've also lost 20 lbs, so maybe that has something to do with it.

I suck at pin presses and board presses. Pausing at the bottom screws me up, because I have trouble keeping back arched. I think I need to strengthen my upper back and traps.

Last week, I skipped a day on squats. This week, I want to try 405x5x5 on Mon, and 450x1x5 on Thurs. After that, I'll start the 3x3 phase.

[rmexico]

Mon 9/22

Squats
315x5
365x5
405x5x5 PR

Nice 40-lb PR for sets across (which I absolutely hate doing) on squats since the last 5x5 I did, especially since I haven't been sleeping very well. I averaged about seven minutes between sets. After the squats, I didn't have anything left, so I did some active recovery work and called it a day.

[rmexico]

Thurs 9/25

Incline Bench
275x5
315x1
335x1
355x0
315x3
275x8

Standing Press
135x8
155x8
175x7
185x5

Pendlay Row
185x5
225x5
245x5
265x5
285x5
295x5

Horrible form on the last set of rows. I've been under a ton of stress for the past two weeks and not sleeping well, so my lifting has suffered.

[rmexico]

Sat 9/27

Squats
275x5
315x5
365x5
405x5
440x5 PR
455x4 dangit!

Jump Shrug
225x3x10
315x2x5

I barely missed the 5th rep of 455. After the fourth rep, I was really shaky and seeing stars. I got stuck just as I got out of hole and dumped the weight on the pins. I've never missed a squat rep before. It was a lot less scary than I expected.

Next week, I'll start 3x3s. I'm pretty sure I'll be able to squat 500 by the end of the program.

[rmexico]

Sun 9/28

Speed Bench (w/ 2 chains per side)
205x9x3

DB Incline
100x4x15

Pull-Ups
BWx4,4,3
BWx8,8 w/ medium band

Face Pull
4x25 w/ light + mini bands

[rmexico]

Wed 10/1

Two-Board Press
275x3
315x1
365x1
385x1
405x1
415x1
365x3

DB Shoulder Press
85x10,10,10,5

Pull Up
BWx8,8,6 w/ medium band

Band Pull-Apart
3x20 w/ mini band

[Big Sky Guy]

Nice board work mehico!

[rmexico]

Nice board work mehico!

Thx. The pause at the bottom screws me up, but I think I'm getting better at board presses.

[rmexico]

Sun 10/5

Speed Bench (w/ 2 chains per side)
195x8x3

CG Bench
255x3
275x3
295x3
320x3
335x3
350x2

Shrugs
225x8
275x3x8
225x8

Hammer Curl
55x10,10,10,8

Side Raise
20x15,15,15

Probably could've gotten 350x3 on CG, but I didn't want to overdo it.

[rmexico]

Tues 10/7

Squat
275x5
315x3
365x3
405x2 <--hurt shoulder

Front Squat
135x5
225x5
245x5
275x5

I tweaked my left shoulder doing face pulls the other day. It didn't bother me much until I started squatting today. Looks like I'll be front squatting for awhile.

[rmexico]

Fri 10/10

Front Squat
135x5
185x5
225x5
245x5
275x3
295x3

Deadlift
225x5
315x3
365x3
405x2

Ab Pull-Downs
3x15

I can probably push front squats a lot harder. They don't take as much out of me as back squats do. For now, I'll set my goal at 350x3, which seems attainable in a couple of months. If my shoulder heals up, though, I'll switch back to back squats.

This was the first time I'd done deadlifts in more than 18 months. Last time I did them, I think I had trouble with 365. Maybe I'll work on getting a respectable deadlift for awhile. For some reason, deadlifts always feel really awkward.

[rmexico]

Sun 10/12

Speed Bench (w/ 2 chains per side)
195x8x3

Close Grip Bench
275x3
335x3
355x2
315x3

DB Row
100x32

Side Raise
20x3x15

Shoulder's still bothering me, so my exercise selection is pretty limited.

[rmexico]

Mon 10/13

Front Squat
185x5
225x5
255x5
285x5
285x5
285x5

GHR
BWx3x10

Front squats are coming along nicely. Next week, I should be able to do 3x5 with 295.

[rmexico]

Wed 10/15

Bench
275x1
315x1
365x1
400x0

DB Incline
100x20,12,8

Hammer Curl
55x10,10,10

Rear Delt Raise
10x10,10,10

I missed 400 less than 1" from lockout, which has never happened before. Even though my bench is a little less than it used to be, I think I've made progress because I've lost 25 lbs, I've slept less than 4-5 hours a night for the past month, I've been boozing way more than usual, and I haven't been eating much. The speed benching, DB presses, and shoulder work have made me a lot stronger off my chest.

My shoulder hurt too much to do any back work, so I've been doing more curls. Maybe I'll finally grow some biceps.

[rmexico]

Thurs 10/16

Front Squat
135x5
185x5
225x5
275x3
315x5 Ties PR

Deadlift
225x5
315x3
365x1
425x1
445x1

45 Degree Back Raise
BWx15,15,15

My upper back is definitely my weak point on deadlifts. If I had to guess, I'd put my 1RM at 465. I'd be happy if I could hit 500 in a couple of months.

[rmexico]

Sun 10/19

Speed Bench (w/ 2 chains per side)
195x9x3

Two Board (w/ 2 chains per side)
275x3
295x3
315x3
335x3
365x1

Pendlay Row
135x8
225x8
245x8
255x8

Press
135x3x12

I probably could've done 365x3 on 2B, but I didn't want to push myself too hard. The rows didn't bother my shoulder, so I'll stick with them for awhile.

[rmexico]

Tues 10/21

Front Squat
135x5
185x5
225x5
275x3
325x3 PR
355x1 PR

RDL
135x10
185x10
195x10
245x10
275x10

Hanging Leg Raise
BWx3x10

The last set of front squats was tough. I think my 1RM is around 365. I'd never done RDLs before, so I thought I'd ease into it. I don't want my back to get too sore.

I was looking through my old notebook, and I noticed that my front squat hasn't gone up that much, even though I added at least 75 lbs to my back squat.

[rmexico]

Wed 10/22

Bench
275x3
315x1
365x1
400x1
315x8

DB Bench
120x10,10,8,6

Pendlay Row
135x5
185x5
225x5
265x5
295x4

Hammer Curl
55x8
65x8
50x10
45x10

Side Raise
35x10
40x8
35x10

[rmexico]

Fri 10/24

Front Squat
145x5
195x5
235x5
285x3
325x5 PR

Rack Pull (pins above knee)
double overhand:
225x5
315x5
405x1
405x0
mixed grip:
405x3
455x3
475x1

45 Degree Back Raise
BWx20,18,15

I was sore from Wed's workout, and I felt run down. The squats felt heavy, and my grip sucked.

[MR.cashcream]

Bench
275x3
315x1
365x1
400x1
315x8


That's some solid bench work right there, wish I could touch those numbers! Keep killin it!

[rmexico]

Thx cash

Sun 10/26

Speed Bench (w/ doubled minis)
175x8x3

Two-Board Press
275x5
315x5
355x1

Even though I got a lot of rest this weekend, I felt slow and weak. Two bad workouts in a row is usually means that I've overdone it. I think I need to deload for a week.

[Lumberjack5.0]

in. Your numbers are almost identical to mine at about the time I forgot that I love to lift :)

[kook]

Just checking in, will be watching this one,you're strong as hell.
solid work.

[rmexico]

Thx kook.


LJ, I learned a lot about running a 5x5 by reading your old journal on EF.

[rmexico]

Sun 11/2 (Lame Deload Day)

Bench
225x5
275x2

Pendlay Row
225x5
275x1

After taking a week off, I was planning on doing a "real" workout, but 225 felt slow on bench (95 didn't feel that great either lol), so I decided to take it easy.

[rmexico]

Mon 11/3

Front Squat
135x5
185x3
225x3
275x3
335x5 PR

Rack Pull (pins above knee)
Double Overhand:
315x5
405x1
Mixed Grip:
455x3
495x1
545x1
565x1
585x0

Lat Pulldown
155x8
185x8
200x5
210x5

Felt much better today. I've never lifted anything heavier than 500 lbs. Not sure how I missed 585 on rack pulls, because 565 wasn't hard. I just couldn't budge it.

[matt1990]

Animal dude...Nice Rack Pulling today and good Front squat PR...I'm right behind you there at 285 for the Front Squat!

MatT~

[Lumberjack5.0]

335 is quite solid for a front.

[rmexico]

Thx, guys.

Thurs, Nov 6

Front Squat
135x5
185x5
225x3
275x3
315x1
345x1
365x3 PR

Bench
275x3
315x3
365x1

Pendlay Row
135x5
225x3
275x3
315x3

DB Bench
120x12,10,10

Hammer Curl
55x10,10,8

GH Raise
BWx3x10

I crammed in a bunch of work because I skipped yesterday's workout. I'm still deloading on bench.

No idea what's going on with front squats. I get stronger every time I do them. They must be catching up with my back squat.

[Lumberjack5.0]

Holy crap dude -- that's a MONSTER jump :eek3:

[rmexico]

Thx LJ. I was planning on doing a single, but the first rep was a lot easier than I expected, so I decided to go for a triple. I think I pulled something in the middle of my back, but it was worth it lol.

Normally, in a situation where I'm making weekly progress, I'm more patient, and I make smaller 5- to 10-lb jumps in weight to avoid getting stuck. But my wife is due any day, so I won't be getting much sleep in the next few weeks.

[rmexico]

Sun 11/9

Bench
275x5
315x5
315x5
315x5

Standing Press
135x5
155x5
165x5
185x5

Chest Supported Row
3 platesx5
4 platesx5,5,5
5 platesx3, too heavy

Hammer Curl
50x12
60x8
65x6
45x12

Side Raise
35x12,12,8

For bench, I'm going to do 3x5 on Sundays and 1x5 on Wednesdays until I get stuck. I haven't trained in the 5-rep range for awhile, and my conditioning sucks. I'm going to ease into it slowly.

[rmexico]

Mon, 11/10

Front Squat
135x5
185x5
225x5
275x5
315x5
345x5 PR

Deadlift
315x3
405x1
455x1
475x1 PR
405x5

Pull-Down Abs
3x12

45 Deg Back Raise
BWx20,15,15

No more doing front squats before deadlifts. I get too worn out. In a couple of weeks, I think I might be able to hit 500 lbs. The 405x5 on deadlifts felt 1000 times harder than doing 405x5 on squats.

[Lumberjack5.0]

It's really odd that you and I suck at deads (no offense) in relation to our other lifts.

At least you're hitting PRs -- I've been stalled since 2005 :(

[rmexico]

It's really odd that you and I suck at deads (no offense) in relation to our other lifts.

At least you're hitting PRs -- I've been stalled since 2005 :(

No offense taken--it's always good to see someone else who's a member of the shitty deadlift club.

Deadlifts have always felt really awkward. I've tried a bunch of different starting positions, but nothing feels right. I always feel like I'm going to hurt myself, so I don't train them very often.

[rmexico]

Fri, 11/14

Front Squat
135x5
185x5
225x3
275x3
315x1
375x1 PR
385x1 PR
395x1 PR
405x1 PR

RDL
225x8
315x6
365x6
365x6

Bench
275x3
315x5

Lat Pulldown
130x8
160x8
180x8
200x8

I'm pretty happy about the 405 front squat--especially since I haven't slept well in the past week (daughter was born on Tues a.m.) The last time I was that happy about a PR was when I first benched 200 lbs lol.

Grip is the limiting factor on RDLs. I have no grip problems with heavy rack pulls, but it's an issue when I have to hold onto the bar for more than a few seconds.

For some reason, I haven't been too enthusiastic about benching lately.

[Lumberjack5.0]

Congrats on the kid! :) Seems like everyone I know is firing out babies :rofl:

Dude, that front squat PR-fest is envy-inspiring :) I remember a period in my training where my back squat just wouldn't stop climbing. Savor this isht dude, b/c it won't be like that forever :)

I feel you on bench. I find that I'm most excited about bench simply because it's what others ask about. IMO overheads and dips are 'better' lifts for folks who don't compete.

[kook]

Congrats RMex!!! I hope to have acouple little kooky kids running around one day.

jealous of these front squat pr's going on. nice F'n work man. Hope you get some sleep and keep killin it.

[rmexico]

Thanks, guys.

Sun 11/16

Bench
275x3
315x5x5

Standing Press
135x5
155x5
175x5
205x3

Chest Supported Row
4 platesx8,8,6,6

Hammer Curl
55x4x8

I've decided to run something like an advanced 5x5 (i.e., 5x5 and 1x5 for a few weeks, then 3x3 and 1x3 for a few weeks) for bench. I also want to push my overheads, which suck relative to my other lifts. My shoulder feels pretty good now.

[rmexico]

Mon 11/17

Deadlift
315x3x1
405x1
455x1
500x1 PR

Front Squat
135x5
185x5
225x3
275x3
315x3
355x5 PR

Decline Situps
2x8 with bodyweight
3x3 with 10-lb plate behind head

Hanging Leg Raise
3x8

The last set of deadlifts was tough. I actually fell forward onto my toes for a second on the way up. My form blows and I don't want to overtrain, so I'm not going to deadlift heavy for a few weeks.

The front squats were also tough. The 5th rep of 355 was probably the ugliest front squat in history--like a GM with the bar on my neck instead of on my back. I've been pushing fronts really hard, so I'll probably back off for a week.

[rmexico]

In the past week, I've fallen off the diet wagon. Just for fun, and because I'm bored at work, here's my diet over the past day and a half:

Tues morn:
5-egg omelette
4xturkey sausage
hash browns
2xwheat toast

Tues afternoon:
turkey burger w/ wheat bun
1 lb of shrimp dumplings
2xbanana

Tues night:
shrimp cocktail
porterhouse for 2
green beans
baked potato
3xGuiness

Tues midnight snack:
slice of chicken parm pizza

Wed morn:
5-egg omelette
4xturkey sausage
corned beef hash
2xwheat toast

Wed afternoon:
1.5 lbs of thanksgiving buffet, which includes
filet mignon
turkey
lobster ravioli
stuffing
mashed potato
green beans
apple pie

[rmexico]

Wed, 11/19

Bench
275x3
315x3
345x5

Push Press
185x3
225x3
275x1
295x0
295x0
295x0

DB Incline Press
110x10,12,10

Pendlay Row
135x5
225x5
275x5
315x3

The 275x5 and 315x3 sets were the best heavy Pendlay rows I ever did. The deadlifts must've helped.

[matt1990]

Another beats my Front Squat PR..I've really got to get back into the swing of things!

MatT~

[rmexico]

Good luck on the front squats, matt. Looks like you're on your way to three wheels, which is no joke. Make sure you foam roll your quads a lot so that you stay healthy.

Thurs 11/20

Front Squat
135x5
185x3
225x1, ugh

I felt like crap, so I did some stretching and called it a day. I've beaten the shit out of myself for the past couple of weeks. I just deloaded earlier this month, but I think I need to take it easy again, which means no heavy lower body work for two weeks.

The benching is still easy, so I'll keep adding weight. Maybe I'll make some progress for once if I can avoid maxing out on lower body lifts for a few weeks.

[rmexico]

Fri 11/21

Squat
225x5
275x5
315x5
365x5
405x5

RDL
225x8
275x5
275x8

Pull Down Abs
4x10

Pull-Ups
BWx6,5,5

I felt a lot better on Fri, and my shoulder felt good, so I decided to do some back squats. 405 felt pretty light.

[rmexico]

Sun 11/23

Bench
275x3
325x5x5

Standing Press
135x5
160x5
185x5
190x5

Chest Supported Row
3 plates x 8
4 plates x 8,8,8

Hammer Curl
50x10
60x8
65x8

Side Raise
30x15
35x12,12

Easy workout, but lats were sore from pull-ups the other day.

[rmexico]

Mon 11/24 (Deload Day)

DE Box Squat (w/ medium bands)
225x8x2

Chain Suspended GM
135x8
155x8

Hanging Leg Raise
3x8

Usually deload days suck, but I figured out a few important things today:
[1] My lower back got fatigued when I did box squats, and I also felt slowish, even though the weight was light. I need to do these more often.
[2] The GMs were really hard. I did them with a close stance and nearly straight legs, so they'd be like deadlifts. I need to do these more often, too.
[3] The weakness I feel with box squats and GMs is the same exact weakness I feel with deadlifts. If I get better at the box squats and GMs, I'll bet my deadlift goes up.

[HerDOC2005]

fucking awesome weights in here bro!!! I'll be following this shit!

I am close but behind on every lift...so this will be a good push!

Peace

[rmexico]

Thanks, HERDOC. I'll keep an eye on your log.

Going forward, if my shoulder's not bothering me, my squat/DL plan will be something like:

Monday
DE Squats
1x5 squat or deadlift (prolly alternate weekly)
GH Raise, GM, or RDL
abs

Thursday
5x5 Squats (I hate these, so I might do 3x5)
GH Raise, GM, or RDL
abs

I'm going to start light and work up to PRs in 3-5 weeks. After that, I'll change the 1x5 squat or deadlift to 1x3 (or maybe 1x1), and 5x5 squats to 3x3. Ideally, I'd like to be able to squat and deadlift 550 in two months.

[rmexico]

Wed 11/26

Bench
275x3
315x3
355x5

DB Incline
110x12,8,10,6

Pendlay Row
135x5
225x5
245x5
285x5

Pull Ups
BWx5,5,3

Side Raise
30x12,12,10

[matt1990]

Awesome day today bro!!! Your Bench is progressing nicely as well and so are your rows as well!!!! I hope you have a wonderful Thanksgiving brohah.

MatT~

[rmexico]

Thanks, Matt.

Fri 11/28

Squat
275x5
315x5
365x3x5

RDL
185x8
225x8
275x5
315x5

Pull Down Abs
4x10

The squats were harder than I expected. After the first set, I got wobbly. I should've started lighter.

[rmexico]

Sun 11/30

Bench
275x3
315x3
335x5x5

Standing Press
135x5
165x5
195x5 PR, I think
135x12

Pull Ups
BWx5,5

Pendlay Row
225x5
255x5
295x5

Hammer Curl
50x10
55x10
60x8

The sets across on bench weren't as hard as I expected. I didn't bother to ask anyone for a spot on the last sets. Maybe I've made some progress.

[rmexico]

Mon 12/1

DE Squat
245x8x2 w/ green band

Deadlift
225x5
315x5
365x5

GHR
4x8

Hanging Leg Raise
3x10

I have no idea why, but DE squats work my lower back muscles big-time. After the squats, 365x5 on deadlifts was hard (I'm embarrassed to admit).

[rmexico]

Wed 12/3

Bench
275x3
315x1
335x1
365x4, wtf!!!
315x9

Standing Press
135x5
175x3
205x5 PR
135x15

Dips
1x5 w/ BW
3x5 w/ BW+90
1x20 w/ BW

GP Rows
135x5
225x5
275x5
315x5, but last rep sucked

Side Raise
30x15
35x12
40x8

I've never done 365x5 on bench, and it feels like I never will. At least I've moved my sticking point up from just off my chest to about 6" off my chest.

[Lumberjack5.0]

That's funny about the migratory sticking point -- mine did the same thing. It's finally moved to about half-way through my stroke. I think, for me, a lot of it was technique. Even though I have fairly long arms I bench best with a fairly narrow grip.

Nice work all around, esp. the rowing.

[rmexico]

Thanks, LJ.

I'm happy I moved the sticking point up, because it's an easier problem to fix than having a low sticking point. My triceps are weak, and I've neglected them for a long time, so I think I'll be able to make some progress if I do more dips, board presses, close grip bench, and floor presses.

[rmexico]

Thurs, 12/4

Squat
315x5
365x5
385x5
405x5

RDL
135x8
225x8
315x8
365x3, I need some straps

Straight Leg GMs
135x8
185x8, lower back was tired

Pull Down Abs
4x10

Instead of doing sets across, I'm going to add 10 lbs to all the squats every week until I get stuck. I get so bored doing sets across.

[rmexico]

Sun, 12/7

CG Bench
275x5
315x5
315x5
315x5

Incline Bench
225x5
305x5

I felt like crap today, and my left pec felt tight, so I took it easy.

[rmexico]

Mon, 12/8

Squats
275x3
315x3
365x1
405x1
455x1
475x1 PR
YouTube - SQ 475x1.avi (http://www.youtube.com/watch?v=rXINe3egQq4)
500x0
YouTube - SQ 500x0.avi (http://www.youtube.com/watch?v=PP-FWrJoIog)

Chain Susp GM
135x8
185x8
195x8
205x8
225x6

Hanging Leg Raise
4x10

I didn't feel like doing reps tonight, so I decided to max out on squats. The heaviest I'd ever gone was 455x4. I was expecting to get 500x1 pretty easily, but I just missed. Usually, I train in the 5-rep range, so I think I just have to get used to the heavier weights.

[matt1990]

Have you tried floor presses or pin presses to help your bench bro? I had a similar sticking point to you and LJ. Good work in here man and great job on those squats. You were really close to having that 500x1 bro. I'm sure you'll get 500 soon enough broski!!!!

Also, nice little set up you have at home bro.

Stay Strong & Have Faith,


MatT~

[Lumberjack5.0]

The arch in your back looks TIGHT :) No lean. Good work. I believe that to get a big single you gotta get used to that brutally heavy barbell on your back. Maybe try some walkouts w/ a weight a bit above your 1rm; I think they're a good CNS primer.

[HerDOC2005]

AWesome work bro! that is some serious weight on that PR! You'll kill 5 plates before you know it!

Peace

[rmexico]

Thanks, guys.

Matt,

I've done floor presses a couple of times, but I should probably do them more. Last year, I just needed to worry about getting the bar off my chest. Now, I need to work on every point where I might get stuck.

I really need a space heater for my gym, which is in my garage. Last night, I couldn't feel my toes, and my hands were numb because the bar was so cold. And hopefully, I'll need to buy another pair of 45s soon.

LJ,

Walkouts are a good idea. With 500 lbs on my back, I had some trouble taking a deep breath. I might also do some heavy band work, because my sticking point seems to be high.

Herdoc,

I didn't back squat for a few months, so I lost some strength and conditioning. If my shoulder stays healthy, I think I'll be able to get 500 lbs in a month. I can't believe I missed the squat so close to the top.

[rmexico]

Wed 12/10

Bench
295x3
345x3x5, was hoping for 5x5
315x8

2B Press
275x5
add 100 lbs of chain
275x5
295x5
315x5

SOHP
135x5
155x3
185x3

Band Pull Apart
3x20 w/ mini

Band Triceps Pressdown
1x50 w/ light

I'm done with the 5x5 portion of the program, and I think I've buried myself. My front delts and left pec are bothering me. I think I'm doing too much pressing. I might deload on bench for a week before I start the 3x3s.

Going forward, I think my upper body gets too beat up when I do the advanced 5x5 or Texas method. We'll see how the 3x3s go, but I think I need to do something else.

[rmexico]

Thurs, 12/11 (Squat Deload)

Box Squat
315x3
365x3
add 100 lbs of chain
315x3
365x3

RDL
135x8
225x8

GH Raise
3x8

My back still gets tired from box squatting.

[matt1990]

Great work bud! Nice job on the Box squats. Also, you could either do a deload week bro or take a week off to let your body recover and re-evaluate those nagging tweaks in left pec and front dealts.

Also, if you decided to do floor presses bro. I'd go with dumbbell floor presses. I've found them to be a lot more effective compared to barbell floor presses. I would also do 4-5 sets of 10. Example would be:

10x25
10x35
10x45
10x55
10x65

I'll admit that setting up is a little difficult as you move into higher weights, but I'm sure you can handle it bud!

Matt~

[HerDOC2005]

deloading with 315 with 100lbs of chains is crazy! I'd like to hit that normally! LOL

Peace

[rmexico]

Matt,

Thanks for the advice. I don't have a training partner, so I might have a hard time setting up for DB floor presses. I'll probably give BB floor presses a try, though.

Herdoc,

Yesterday's workout was a good example of how not to deload lol. The last set of squats was a lot harder than I expected. Normally, I'd work up to a single with 405, or sit on my couch and drink a few Pabsts instead of lifting. But I didn't feel burned out from the singles I did the other day, so I went a little heavier than usual.

[rmexico]

Sun 12/14

Bench
315x1
345x3x3

GP Row
225x5
275x3
295x3
305x3

Dips
1x5 w/ BW
1x5 w/ BW+45
3x5 w/ BW+100
1x40 w/ BW

Hammer Curl
60x3x8

Side Raise
30x3x12

Triceps Push Down
50x2x25

Left shoulder and pec are still bothering me.

[rmexico]

Mon, 12/15

Squat
315x3
365x3
405x3
435x3
455x1

DL
315x5
405x3
455x1

Pull-Down Abs
5x8

45 Degree Back Raise
3x20

I felt really good but did a good job of disciplining myself and not maxing out on anything. My shoulder is killing me, so no benching or pressing for awhile.

[Lumberjack5.0]

its definitely odd to see someone have trouble at the top of their squat, ESP since you're raw and below parallel. I fail about 6 inches into the ascent or I nail it :)

[rmexico]

its definitely odd to see someone have trouble at the top of their squat, ESP since you're raw and below parallel. I fail about 6 inches into the ascent or I nail it :)

I don't understand how I missed it high, either. I remember, in the middle of the rep, thinking how pissed I'd be if I missed after getting out of the hole. I'd guess it'd be weak quads, but I front squat at least as often as I back squat (b/c of stupid shoulder injury), so that's not the issue.

[rmexico]

Thurs, 12/18

Squat
315x3
365x3
405x3
455x3

RDL
225x8
315x8
315x8

Hanging Leg Raise
3x10

[rmexico]

Sun, 12/21

Squat
315x3
365x3
405x1
435x3x3
405x3

Pull Down Abs
4x10

Leg Curls
3x8

Elliptical
20 min

Since I'm not doing upper body for awhile, I'm going to squat 2 or 3 times per week and deadlift once per week. I feel good, which probably means I haven't been doing enough volume on squats.

I've been putting my daughter on my shoulder and doing the elliptical until she falls asleep--it's the only thing that's been working. I figured I'd start keeping track of the time.

[rmexico]

Tues, 12/23

DL
315x3
405x1
455x1
520x0, not even close lol
425x1

Squat
315x2x8

Elliptical
22 min

On DLs, 455 felt light, but I could barely budge 520.

[rmexico]

Thurs, 12/25

Squat
315x3
365x1
405x1
425x1
485x1 PR
500x1 PR
YouTube - SQ 500x1 (http://www.youtube.com/watch?v=wpSj9vKGRGI)

Chain Suspended GM
225x5
245x5
275x5
295x5

Hanging Leg Raise
3x8

I was sore, so I was having trouble getting deep on the squats. The 500x1 set was a little high, but I'm still counting it.

I can't believe how fat I look when I squat. I look even fatter when I do GMs, so I'm not posting those videos lol.

[rmexico]

Sun 12/28

Squat
315x3
365x3
405x1
455x2x3

Front Squat
225x3
315x3
370x3 PR, felt light

Pull Down Abs
2x10
3x5

The GMs aggravated an old back injury, so I'm not going to do them anymore. For squats, I wanted to do 3x3 with 455, but my back wasn't cooperating. If my back still hurts later this week, I'll switch to front squats for awhile.

[kook]

500x1 PR
YouTube - SQ 500x1 (http://www.youtube.com/watch?v=wpSj9vKGRGI)


I can't believe how fat I look when I squat. I look even fatter when I do GMs, so I'm not posting those videos lol.

Nice work on the squat. you think that was high? you mean higher than normal? but it is at parallel.

we all look fat when we squat! everything gets compressed to the center

[Lumberjack5.0]

Nice work on the PR. Is that an EliteFTS rack? I'm jealous.

I am surprised that you prefer Chucks to Oly shoes for back squats.

[rmexico]

Kook,

I meant higher than normal. Usually, I go a few inches below parallel when I squat. Typically, the sorer my hips, the higher I squat.

LJ,

That is an elitefts rack. It's nice if you don't have a spotter, because the pin spacing is so close. On bench, for example, I can set the pins so that I get a full range of motion, but they'll catch the bar if I lose my arch. The band pegs are nice too, but I don't use them as much as I thought I would.

I like Chucks when I back squat, because they're low to the ground and flat, so they make it easier for me to spread my knees out as I descend. If I don't spread my knees out, I lose my arch, and I'm weak out of the hole. When I back squat using Oly shoes, it's easier to get depth, but it always feels like I'm going to roll an ankle.

[Big Sky Guy]

Nice squat bro!

[rmexico]

Thanks, Big Sky.

Mon 12/29

Elliptical
37 min

I weighed in at 267 today, which is fat bastard territory for me. I'm going to do more cardio.

[rmexico]

Tues 12/30

DL
315x1

Elliptical
30 min

My back felt a little messed up from the GMs last week, so I didn't want to do anything heavy.

[Lumberjack5.0]

How tall are you? I'm 267 and squat 500. We're twins (but I bet I'm the good-looking one :rofl: ).

[rmexico]

How tall are you? I'm 267 and squat 500. We're twins (but I bet I'm the good-looking one :rofl: ).

I think we deadlift and bench about the same weight too lol.

I'm almost 5'10". I'd be happy if I could get to 245. I do a lot of work on my abs. Just once, I'd like to be able to see them.

[rmexico]

Wed, 12/31 (testing shoulder)

CG Bench
275x8
275x10

BB Triceps Extension
135x10,8,6

Elliptical
10 min

My shoulder felt pretty good. I'm going to add weight slowly and see what happens.

[rmexico]

Thurs, 1/1

Front Squat
275x3
315x1
365x1
415x0, lost the bar on the way up

CS Row
3 plates x 8
4 plates x 8, 9

Hammer Curl
55x3x8

Pull-Down Abs
3x10

45 Degree Back Raise
3x5 with 25 lbs behind head

I know that I can front squat 415. I expected it to be somewhat easy, and I wasn't concentrating hard enough.

[rmexico]

2008 Year in Review

I have to estimate on some of these lifts, because I didn't test my 1RM's at the end of 2007.

*Squat increased from 415 to 500.

*DL increased from 405 to 500.

*Front squat increased from 335 to 405.

*Bench increased from 385 to 405.

*GP Row (w/ good form) increased from 285x3 to 315x3.

I'm happy with everything but the bench. I hit 405x1 in April, and my progress stopped.

[rmexico]

Sat, 1/3

Elliptical
30 min

[rmexico]

Sun, 1/5

Squat
315x3
365x3
405x1
460x3x3
405x8, harder than I expected

Pull Down Abs
4x8

45 Degree Back Raise
3x8 w/ 25 lbs behind head

The squats are coming along nicely--I'm doing something like a 3x3. Last time I did the advanced 5x5, I never got to do an intensification phase because of my shoulder. Next week, I think I can add 10 lbs to the sets across. On Wed, I'll try 485x3.

[rmexico]

Mon, 1/5

RC Complex

CG Bench
275x3
315x5

GP Row
275x3
295x3
315x4x3

Dips
45x5
90x3x5

DB Clean
25x3x12

Hammer Curl
55x3x8

Shoulder felt ok. It still aches a little, but nothing I've been doing seems to be irritating it. The dips felt heavy, but that's because I'm fatter than usual.

[Lumberjack5.0]

Care to share your RC complex? My shoulders have held up very well, but I'm not gettng any younger, and a little prevention would be a good thing.

Nice progress. Here's to 2009 being as good as 2008

[rmexico]

Care to share your RC complex? My shoulders have held up very well, but I'm not gettng any younger, and a little prevention would be a good thing.

Nice progress. Here's to 2009 being as good as 2008

Thanks.

I used to be good about doing RC exercises, but I've slacked off lately. The exercises I do are on the first two pages of this link:

http://www.binghamton.edu/athletics/strength/rota.pdf

[rmexico]

Wed, 1/7 (squat PR day)

Squat
315x3
365x3
405x3
455x1
480x3 PR

Front Squat
225x3
315x2
385x1
415x1 PR
365x5 PR

Hanging Leg Raise
3x10

Nautilus Abs
2x8

I went to the gym today. On the 480x3 set of back squats, a guy who often spots me on bench came up behind me to spot me. For some reason, I felt a lot stronger and faster with him there. He's a good spotter on bench, but I think I was afraid he'd help.

On front squats, 415 went up fairly easily. I barely got the 5th rep on the 365x5 set, though. If a fly had landed on the bar, I would've lost it lol.

[Shae]

Your workouts are looking tough. Congrats on the PR's. Keep up the great work big man.

[rmexico]

Thanks, Shae

Thurs, 1/8

Bench
275x3
315x3
335x3
345x3

DE Bench
225x5x3 w/ 100 lbs of chain

GP Row
275x3x5

DB Triceps Extension
3x15

Band Pull-Apart
3x15

Elliptical
30 min

Shoulder still feels okay, but I've lost a lot of strength. On bench, 345 felt like 315, but 315 felt really heavy lol.

[HerDOC2005]

fucking awesome squat vid brother!!! love the gym as well, looks a lil chilly...lol

your numbers over the year are freaking solid! I pray that I can get that kind of increase in a year! We will see!

But I must say...We need more curls and stuff! LOL

Peace

[rmexico]

fucking awesome squat vid brother!!! love the gym as well, looks a lil chilly...lol

your numbers over the year are freaking solid! I pray that I can get that kind of increase in a year! We will see!

But I must say...We need more curls and stuff! LOL

Peace

Thanks, HerDOC.

My wife wants me to curl more often. She always gives me shit about having big arms but small biceps lol.

[rmexico]

Sat, 1/10

RC Complex

Squat
315x5
365x3
405x3
455x1
475x3x3

Front Squat
225x3
315x3
385x3 PR

Seated Pull-Down Abs
5x5, I like these a lot more than the standing version

45 Degree Back Raise
4x8 w/ 25 lbs behind head

The squats are still going well. Now, when I have 450+ on my back, I don't get the holy-shit-this-is-freaking-heavy-feeling anymore. In two weeks, I might be able to hit 500x3. I'd put the odds at 2:1 against, but there's a chance.

I also weighed in at a slim 262 this a.m., so the cardio is helping.

[rmexico]

Mon, 1/12

RC Complex

Bench
275x3
315x3
355x3

Dips
100x3x5

SOHP
135x5
155x5
185x5

CS Row
4Px3x8

Rope Triceps Ext
3x10

Shoulder might be 100% now.

[rmexico]

Wed, 1/14

Squat
315x3
365x3
405x3
455x1
495x2
465x3

Pull-Down Abs
3x10

45 Degree Back Raise
3x10 w/ 25 lbs behind head

495x2 was hard. I might have been able to do another rep, but I decided to wait until next week. The gains are slowing down, so I might have to start another 5x5 soon (yuck!).

[Lumberjack5.0]

Damn -- nice work on the double w/ five wheels.

[rmexico]

Damn -- nice work on the double w/ five wheels.

Thanks. I'm hoping I can do a triple in the next couple of weeks, but I'm starting to get run down.

[rmexico]

Thurs, 1/15

RC Complex

Bench
275x3
315x3
345x3x3

DB Triceps Ext
30x3x10

Hammer Curl
55x4x8

Rear Delt Raise
20x3x10

I felt beat up today, so I just did a bunch of work on the guns after benching.

[rmexico]

Sat, 1/17

Squat
315x3
365x3
405x3
455x1
485x1
515x1 PR

Lat Pull-Down
170x5
180x5
190x5
200x5
210x5

Needsize Abs
4x5

I felt like complete ass today at the gym, so I decided to max out instead of doing my normal routine. I'm happy with 515, but I think I had at least 10 more pounds in me.

Lately, I've been feeling beat up, so I'm going to deload for at least a week and start another 5x5. During the deload period, I'll work on getting my upper body strength back.

[rmexico]

Mon, 1/19

DE Bench
185x2x3
225x2x3
275x3

Bench
335x1
365x2

Dips
45x5
90x5

SOHP
135x5
155x5
185x3
205x3

I felt really weak and run-down today. I'm definitely getting overtrained, so I have to deload on all lifts--even though my upper body is still weak. For the deload, I'm going to try to maintain some fitness on squats to avoid the crippling soreness I always get when I first start training in the 5-rep range again.

After the deload, I think I might do Wendler's 5/3/1 for upper body (and 5x5 for squats, as always).

[rmexico]

Wed, 1/21 (Squat Deload)

DE Squat
275x8x2 w/ medium band

GHR
3x8

Hanging Leg Raise
3x8

[rmexico]

Fri, 1/23 (Lame Deload Day)

Bench
275x3
315x3

DB Row
100x32, grip failed

I still feel like crap. 315 felt heavy on bench. I probably won't lift until next Thurs.

Nothing interesting's happening in the weightlifting department, but yesterday I set a Chipotle PR with three burritos in one sitting.

[rmexico]

Sun, 1/25 (Still Deloading)

Squat
315x5
365x5
405x5

Lat Pulldown
150x5
170x5
190x5
210x5
230x5

Hammer Curl
50x10
55x8
60x8

45 Degree Back Raise
3x10 w/ 25 lbs behind head

Hanging Leg Raise
3x8

I felt good today, so I went to the gym. The squats were easy, but I tried benching again, and 225 felt slow and heavy. I'm not sure what's up with that.

[rmexico]

Tues, 1/27 (Bench Deload)

Bench
275x3
315x6

SOHP
135x5
155x5
185x5
205x1

CSR
4Px3x5

DB Clean
20x3x15

Rope Triceps Extension
70x3x12

I felt much better today. 315 felt light on bench. I almost tried for a rep PR, but common sense got the better of me (for once). Over the past month, I've lost a ton of shoulder strength.

[HerDOC2005]

man that looks heavy for deloading! LOL

[rmexico]

man that looks heavy for deloading! LOL

Given where I am strength-wise, that's a little heavy for a deload, but I was taking it somewhat easy. There are a lot of times when I'm warming up, 135 or 225 feels a lot heavier than usual, and I walk out of the gym, because I know that I'm going to have a shitty day. Those are my true deload days, but I don't usually record them lol.

[rmexico]

Thurs, 1/29 (Last deload day)

Squat
315x5
325x5
335x5
345x5
355x5

I rested a minute or two between sets. The ramped sets on squats were pretty much the same as doing 5x5 with 335. I just wanted to see where my conditioning was, and I found out that it's not good. The next four weeks should be fun.

[rmexico]

Going forward, I'm going to do the dual-factor 5x5 for squats and rows and the Wendler 5/3/1 for bench and standing press. I'm also going to keep track of my volume, so I'm now going to record every warm-up set I do.

[rmexico]

Fri, 1/30 (Bench 5/5/5, block one)

Bench
45x5
95x5
135x5
185x5
225x5
275x5
285x5
305x10

GP Row
135x5
235x5x5

DB Bench
100x15,15,12

Hammer Curl
50x3x10

DB Clean
20x3x15

I could've done more reps with 305, but I didn't want to be too sore. I also had a horrible stomach ache from eating a family meal for three at Boston Market.

[rmexico]

Sun, 2/1 (5x5 loading, week one)

Squat
45x5
135x5
225x5
345x5x5

Front Squat
135x5
245x5x5

Pulldown Abs
5x5

I felt great today. Today was the first time in a long time that I didn't feel fatigued. The squats were really easy, but my legs got rubbery at the end. After the squats, I did a lot of active recovery work. Hopefully I won't be too sore.

[rmexico]

Before I forget, I want to write down my plan for loading on squats. I'm also going to front squat on Sundays. The PRs start in week three.

Week One
Sun: 345x5x5
Wed: 365x5

Week Two
Sun: 385x5x5
Wed: 415x5

Week Three
Sun: 425x5x5
Wed: 460x5

Week Four
Sun: 445x5x5
Wed: 485x5

[matt1990]

That looks like a program set up to murder you bro! Your squats are definitely killer though man, because I don’t know to many people who’ve used the 5x5 set up and gotten numbers like those. Awesome work and great things to look forward to bud!

MatT~

[rmexico]

That looks like a program set up to murder you bro! Your squats are definitely killer though man, because I don’t know to many people who’ve used the 5x5 set up and gotten numbers like those. Awesome work and great things to look forward to bud!

MatT~

Thanks. I hate the first four weeks. The first two are easy and boring, and the last two are hard as hell. It pays off in the end, though.

[rmexico]

Mon, 2/2 (SOHP 5/5/5, block one)

SOHP
45x20
95x5
135x5
155x5
165x5
175x10, hard

Dips
BWx5
45x5
90x3x5

GP Row
135x5
225x5
255x5x5

Side Raise
30x3x15

Despite being sore as hell, I felt awesome today. It's so strange not to feel fatigued. I think the nice weather helps too--it's been warm and sunny in NY for a few days now.

[rmexico]

Wed, 2/4 (1x5 loading, week one)

Squat
45x5
135x5
225x5
275x5
315x5
335x5
375x5

DL
135x5
225x5
335x3x5

Pulldown Abs
3x8

I wasn't too sore today. I haven't decided whether to try to incorporate deadlifts into the routine when the squats get heavier.

[rmexico]

Thurs, 2/5 (Bench 3/3/3, block one)

Bench
45x20
95x10
135x5
185x5
225x5
275x3
305x3
325x8

DB Bench
100x3x15

GP Row
135x5
185x5
225x5
275x5

Shrugs
315x3x5, I suck at these

Rope Triceps Extension
100x3x12

Hammer Curl
50x3x10

On bench, I might've been able to get 325x10, but I didn't have a spotter.

[rmexico]

Sat, 2/7 (5x5 loading, week two)

Squat
45x10
135x5
225x5
315x5
385x5x5

Front Squat
135x5
225x5
275x5x5

Ab Wheel
3x10 from knees

Active Recovery
Leg Extension: 30x50
Hip Adductor: 50x50

I felt great today. Everything felt light. This is my third dual-factor 5x5, and they get a lot easier every time, even though the weight gets heavier.

[rmexico]

Mon, 2/9 (SOHP 3/3/3, block one)

SOHP
45x20
95x10
135x5
155x3
175x3
185x8
135x10

Dips
BWx10
45x5
100x3x5

DL
135x5
225x5
315x5
365x5
415x5

DB Row
110x3x15, grip is the limit here

I think something might've clicked on DLs today. I was a little sore, but everything felt light and non-awkward. If my back stays healthy, I'll keep doing DLs.

[rmexico]

Wed 2/11 (1x5 loading, week two)

Squat
45x10
135x5
225x5
275x5
325x5
365x5
415x5
455x5 PR

Nautilus Back Extension
250x3x10

Hanging Leg Raise
4x10, my grip completely blows

Active Recovery
Leg Extension: 40x50
Hip Adductor: 50x75

I felt good today, so I worked up to an "easy" PR on squats to build some momentum for the next two weeks. I'd put my 5RM at 465 right now, but that should increase as I do more volume with heavier weights, unless I bury myself.

I also weighed in at a skinny 255 this morning, which makes me happy. The last time I did the loading phase of a 5x5, I lost a lot of weight too.

[rmexico]

Thurs, 2/12 (Bench 5/3/1, block one)

Bench
45x20
95x10
135x8
185x5
225x5
275x5
305x3
345x6

GP Row
135x5
225x5
275x5x5

Hammer Curl
55x4x8

Rope Triceps Extension
110x3x15

Last week, I strained my left trap doing DB bench, and it bothered me today. I think I need to start taking better care of my upper body.

On more interesting note, a girl at the gym came up to me and said I was really strong for my size. She thought I weighed 200 lol.

[rmexico]

Sat, 2/14 (5x5 loading, week three)

Squat
45x10
135x5
225x5
315x5
365x3
425x5x5 PR, ~35 minutes

Front Squat
225x4
315x5x5 PR, ~15 minutes

Active Recovery
Hip Adductor: 50x75
Leg Extension: 40x45

The back squats were unexpectedly brutal. I'm not sure whether I'm weaker than I thought or I just had a bad day. Next week, I don't see myself getting 5x5 with 445 unless I take a ton of time between sets.

The front squats didn't feel heavy, but I was gassed after the back squats, and the bar kept choking me.

[rmexico]

Mon, 2/16 (SOHP 5/3/1, block one)

SOHP
45x10
95x5
135x5
155x5
175x3
195x5

DB Row
120x3x12

Seated Cable Row
120x3x8

Face Pull
3x12

My left trap hurt a lot, so I couldn't do dips or deadlifts. Something's messed up with my left trap/shoulder area, because I keep getting injured there.

[Lumberjack5.0]

I have completely given up on strict overheads b/c it feels like I pop something in my neck/trap area every time I do them. Are the overheads where you initiated the aggravation?

Push-presses are WAY more fun, too :)

[rmexico]

I have completely given up on strict overheads b/c it feels like I pop something in my neck/trap area every time I do them. Are the overheads where you initiated the aggravation?

Push-presses are WAY more fun, too :)


The dips are what aggravated it. I've been looking at my injuries history, and I seem to get a lot of shoulder/trap problems from exercises where I have to retract my scapulae. I took a picture of my back the other day, and my right shoulder sits about 2" lower than my left shoulder. Maybe that has something to do with it.

I've tried push presses a few times. I have trouble racking the bar on my shoulders, and I can't to them BTN. I'm getting tired of benching, so maybe I'll work on my wrist flexibility so I can do push presses the right way.

[rmexico]

Thurs, 2/19 (1x5 loading, week three)

Front Squat
95x10
135x5
225x5
275x5
335x5
370x5 PR

45 Degree Back Raise
3x12 w/ 25 lbs behind head

Nautilus Abs
8x8

My shoulder and trap hurt too much to back squat. I'm getting an MRI next week. This is getting really annoying.

[rmexico]

Sun, 2/22 (5x5 loading, week four)

SSB Squat
65x10
155x10
245x5
335x5
365x5
385x5
405x3

GHR
3x10

Today was the first time I went heavy with a SSB. It felt a lot like doing front squats.

[rmexico]

Mon, 2/23

Deadlift
135x5
225x5
315x5
365x5
425x5

Hammer Curl
45x6x10

Calf Raise
3Px3x12

Nautilus Abs
4x8

The deadlifts were pretty easy, and they didn't hurt my trap.

[rmexico]

Thurs, 2/26 (1x5 loading, week four)

Front Squat
45x10
135x5
245x5
285x5
315x5
345x5
375x4, had 5 in me but was losing the bar

GP Row
135x5
225x5
285x5x5, no shoulder pain from these

Leg Press
3x10 with 1,000,000 45s

Calf Raise
3Px3x20

I've always front squatted with the cross-arm grip. Because my left shoulder and trap hurt, I've been putting my right hand across my neck and sticking my left arm straight out in front of me. It's awkward, so I've been losing the bar on heavy sets, when I tend to lean forward a bit too much.

Front squats are a lot easier on me than back squats, so I'm going to do one more week of loading before I do 3x3s.

[Lumberjack5.0]

Any updates on the shoulder/trap? Is it getting better, worse, or staying the same?

[rmexico]

I got an MRI on my shoulder yesterday. It was a bitch, because the doctor had to inject dye with a huge needle before the MRI, and he kept missing the joint, so he had to stick me a bunch of times in a bunch of different places. He said it's hard to find the right spot on big guys. It didn't hurt all that much, but I'm really scared of needles, and it felt gross to have a needle moving around deep inside my joint.

I won't find out the official results of the MRI until Tues, but the doctor there (who's not a shoulder specialist) said he didn't see anything obviously wrong.

[rmexico]

Sun, 3/1 (5x5 loading, week five)

Front Squat
135x10
225x5
315x5
345x5x5 PR, ~25 minutes

GP Row
135x5
225x5
245x5
275x5
295x5
315x5, semi-atrocious form

Pulldown Abs
5x8

The sets across on squats weren't as hard as I expected. 5x5 with 360 is definitely possible, but I'm going to save that for the next time I do the program.

[rmexico]

Mon, 3/2

DL
135x5
225x5
315x5
365x5
405x5
440x5

Lat Pulldown
100x8
130x8
150x8
170x8
190x8
200x8

Hammer Curl
50x4x8

The deadlifts were somewhat easy again. Judging by how 440x5 felt, I think I can probably deadlift a lot more than I can squat now. I have no idea why I'm getting so much stronger. It's probably related to the fact that I'm actually deadlifting now lol.

[rmexico]

Last night, I found out that I have a torn labrum in my left shoulder, and I have to get surgery on Thurs. It'll take somewhere between four weeks and four months for me to recover. The doctor won't be able to tell how severe the tear is until he does the surgery. I'm not too bummed, because my shoulder's been bothering me for at least six months. I only wish I'd gone to the doctor sooner. I'll probably be able to front squat or SSB squat in a couple of weeks.

I think I originally hurt my shoulder in a bet where I threw a football left-handed farther than a co-worker did right-handed. I'm such a dumbass lol.

[Lumberjack5.0]

Damn dude -- that sucks. Well, maybe it's not too bad if you've been able to workout as you have thus far :dunno:

[Big Sky Guy]

Bummer on the surg.

I will agree with the heavy deadlifting spurring growth and overall strength!

[rmexico]

Thanks guys. I'm looking forward to finally being able to do upper body and back squat regularly once I heal. I'll also be able to front squat in a couple of weeks, so it's not too much of a big deal.

Wed, 3/4

Front Squat
45x10
135x10
225x5
315x3
345x3
385x1
405x1
425x1 PR
435x1 PR

Since I won't be lifting for awhile, I wanted to max out. I'm happy with 435 on fronts, because I've built up a lot of fatigue and I can only keep one hand on the bar.

[rmexico]

Sat, 3/14

SSB Squat
155x5
245x5
295x5
335x3
355x3

The SSB was sitting right on an incision, so I didn't want to go too heavy. I'm just trying to maintain some strength. Next week, when the incision's healed, I'll probably start doing 3x3 SSB squats.

[rmexico]

Mon, 3/16

SSB Squat
155x5
245x5
295x5
335x3
355x3
395x3
415x2, squatting in a sling sucks lol
YouTube - SSB 415X2 (http://www.youtube.com/watch?v=nM-I9JOQki4)

I think my max SSB squat and front squat are nearly identical. I might've been able to do 415x3, but I didn't think it was a good idea to try it. Next Monday, when I'm out of the sling, I'll start doing a 3x3.

When my shoulder heals enough, I might try Smolov with front squats.

[Lumberjack5.0]

I'm confused -- did you have surgery, or is there an incision from the diagnostic work?

[rmexico]

I'm confused -- did you have surgery, or is there an incision from the diagnostic work?

I had surgery. I had a posterior tear in my labrum, and the doctor had to use three plugs to pin the cartilage down. Because of the plugs, I can't do any upper body work for at least three months.

[Lumberjack5.0]

:( Did he give an opinion as far as whether or not you'd fully recover?

[rmexico]

The doctor said I'd get back to 100% no problem. Arthroscopic surgery is amazing. My shoulder already hurts a lot less than it did before the surgery.

[rmexico]

Mon, 3/23

SSB Squat
155x10
245x5
295x3
335x3x3

GHR
4x8

I'm starting light on the 3x3 to build some momentum for the coming weeks. For record keeping, I'll put my 3RM at 405.

[rmexico]

Wed, 3/25

SSB Squat
155x10
245x5
295x3
345x5x3

GHR
3x10

I felt strong today, and my shoulder didn't hurt too much. The squats felt really light, so I did 5x3 instead of 3x3.

[rmexico]

Fri, 3/27

SSB Squat
155x10
245x5
335x3
365x5x3

GHR
3x10

The squats still felt light. I don't know if I'm getting stronger or just getting used to the SSB. It's probably the latter.

[rmexico]

Mon, 3/30

SSB Squat
65x5
155x5
245x5
295x5
335x3
375x5x3

GHR
3x10

Pistols
5x5 assisted

The other day, my shoulder PT noticed that my left leg is a lot bigger and stronger than my right leg, which has suffered because of three knee surgeries. As a result, when I squat, my hips drift toward my stronger leg when I descend. I'm doing pistols to fix the imbalance.

[rmexico]

Wed, 4/1

DE SSB Squat
155x10
add 100 lbs of chain
245x5
295x8x2

Pistols
4x8 off 12" box

SSB Split Squats
155x3x5

My left and right thighs, respectively are about 29.0" and 27.75". I'm going to hammer the one-legged exercises until they're the same size.

[Lumberjack5.0]

Mine are different by half an inch. After squatting it usually feels like my right leg worked harder than my left.

[rmexico]

Mine are different by half an inch. After squatting it usually feels like my right leg worked harder than my left.

It's kind of a vicous cycle. I always lean toward my strong leg when the weights get heavy, so it gets more work, and the imbalance gets even larger. I never noticed it until my PT said that I was probably favoring my weak leg during squats.

If nothing else, the one-leg work will give me something interesting to do until my shoulder heals.

[rmexico]

Sat, 4/4

SSB Squat
155x10
245x5
295x3
335x3
385x3
415x3 PR

GHR
3x12

Band Leg Extensions
3x15 w/ doubled mini

Band Leg Curls
3x15 w/ doubled mini

The squats weren't too hard, but my right leg was really beat up. I'm cutting down on the one-legged compound exercises.

[rmexico]

Mon, 4/6

SSB Squat
65x10
155x5
245x5
295x5
335x3
365x3
395x3x3

SSB 12" Box Squat
245x3
add 100 lbs of chain
295x3
335x3
355x3

GHR
3x12

The squats were harder today. I like the box squats, because they overload the mid to high part of the squat, where I often get stuck.

[Lumberjack5.0]

How does the SSB compare to a normal bar in terms of emphasis? Is it just to make box-squatting more stable or does it change other aspects of the lift (I know you're using it now b/c of the shoulder -- I'm curious about its uses for us non-gimps :)).

[rmexico]

For me, the SSB free squat is almost exactly the same as the front squat in terms of strength and the way the exercise feels. I don't really understand the mechanics, because I would've guessed that the SSB squat would be easier than the front squat. Maybe the fact that the SSB sits so high on your back offsets the fact that it is on your back (instead of on your shoulders).

When you SSB box squat, though, you can sit way back without falling over, so you can get the posterior chain involved and move more weight. A SSB box squat doesn't feel much different from a regular bar box squat.

I hear people say that the SSB is a good core exercise, but I've done so many front squats (because of my dumb shoulder) that my abs and back don't really get anything out of it.

[Lumberjack5.0]

I would love to have one for box squats. I can't seem to get comfy with the bar on my back for these. I feel like I'm concentrating on keeping the bar 'right' to the point that it hurts the lift.

[rmexico]

Wed 4/8

Leg Press
295x3x5

Leg Extension
50x3x15

Leg Curl
65x3x12

All these exercises were right leg only. The pistols were hurting my knee, so I had to stop doing them.

[rmexico]

Thurs, 4/9

SSB Squat
65x10
155x5
245x5
295x3
335x3
385x3
425x3 PR
YouTube - SSB 425x3 (http://www.youtube.com/watch?v=N6HhBC_SLcU)

GHR
3x12

The squats felt hard--much harder than they look on video. Getting out of the hole is easy, but I have a lot of trouble near the mid-point of the squat. I'd be happy if I could do 445x3 in a couple of weeks.

[rmexico]

Sat, 4/11

DE SSB Squat
115x5
155x5
add 100 lbs of chain
155x5
245x3
295x3x2
315x3x2
335x3x2

GHR
3x15, hard

Needsize Abs
4x8

Today's workout was harder than I expected. The squats weren't grinders, but they weren't exactly dynamic, either.

[HerDOC2005]

Good lord bro...do you only work legs and kill them while your doing it! LOL

awesome shit!

[rmexico]

Thanks, HerDOC. Since my shoulder surgery, I haven't really missed doing upper body.

Mon, 4/13

SSB Squat
65x10
155x10
245x10
295x3
335x3
375x3
405x3x3

SSB 12" Box Squat
245x3
add 100 lbs of chian
245x3
295x3
345x3
365x3

GHR
3x15

The squats are getting tough. I don't know how much longer I can keep adding weight to the bar. I think some fatigue is setting in too, but that might just be from the bender I went on this weekend.

[rmexico]

Wed, 4/15

Leg Press
315x3x5, right leg only

Leg Extension
60x3x15, right leg only

Leg Curl
85x3x12, right leg only

Needsize Abs
3x5

My right leg already feels stronger.

[rmexico]

Fri, 4/17

SSB Squat
155x10
245x8
295x3
335x3
385x3
435x2
435x1, just wanted three total reps with 435

GHR
3x15

435 this week felt about 1,000 times heavier than 425 did last week, so I think I am getting fatigued. I'm starting to get bored with the SSB, but I don't think my shoulder can handle front squats yet.

[rmexico]

Mon, 4/20 (Deload)

SSB Squat
155x10
245x3
295x3
335x1
355x1

Band Leg Extension
3x20, right leg only

Band Leg Curl
3x20, right leg only

I'm really fatigued. It sneaked up on me fast.

[Lumberjack5.0]

I wonder if it has to do with the one-legged stuff and the neural implications....deep thoughts :)

[rmexico]

I wonder if it has to do with the one-legged stuff and the neural implications....deep thoughts :)

I think it might be the PT sessions I have for my shoulder. They're grueling--especially the stretching and range of motion work. It's embarrassing to get overtrained using pastel-colored weights lol.

[rmexico]

Wed, 4/22

Front Squat
135x5, shoulder fine
225x3, shoulder started complaining
315x1, shoulder hated this lol

Leg Press
360x3x5, right leg only

Leg Extension
70x3x12, right leg only

Leg Curl
80x3x12, right leg only

I think my shoulder will be healthy enough to handle front squats in about a month. Now, I can get my arm in the right position, but I can't contract the shoulder muscles hard enough to keep the bar steady.

[Lumberjack5.0]

Good to hear :)

[rmexico]

For the next few weeks, I'm going to attempt to do the Smolov squat program with the SSB. The thing that would prevent me from completing the program is an old back injury that sometimes flares up when I do a lot of squats. I think it happens when I'm tired and my form gets sloppy. As a result, I'm going to videotape myself on every set and be strict about my form.

In addition to improving my squat, I'm hoping to lose some weight. We'll see what happens.

[rmexico]

Mon, 4/27

SSB Squat
155x10
245x3
315x4x9, ~30 minutes

Today's workout wasn't as hard as I expected, but I'm going to be extremely sore, because I never do high-rep work.

[Lumberjack5.0]

LOL -- you know you're an ironhead when nine reps is 'high-rep work' :rofl:

[rmexico]

LOL -- you know you're an ironhead when nine reps is 'high-rep work' :rofl:

I didn't realize how silly that sounded until I read your comment lol. I've been squatting at least twice a week the last two years, and I've never gone over 10 reps with any weight.

[rmexico]

Wed, 4/29

SSB Squat
155x4x5
245x2x5, finally loosened up
295x3
335x5x7, ~45 minutes

I was super sore today. The squats weren't too bad, but my left arm and upper back started hurting on the third set. I had to take my left arm off the handles, which made squatting awkward. The muscles in that area probably aren't used to being tensed for so long. Hopefully, it goes away.

[rmexico]

Fri, 5/1

SSB Squat
155x10
245x3
295x2
335x2
360x8x5, ~45 minutes

I was supposed to do 7x5 with 360, but I lost count. The squats actually weren't too bad. I think I'm considerably stronger than I was on Monday, which is strange. Most of the soreness is gone, too.

The left side of my upper body is still bothering me. I can't tell whether is nerve- or muscle-related. I'm starting to get worried. It'd suck to have to quit on Smolov because something goes wrong with your upper body.

[rmexico]

Sat, 5/2

SSB Squat
155x2x5
245x2
295x2
335x2
385x10x3, ~55 minutes

Today, the squats were harder than I expected. None of the sets was a grinder, but I was tired when I started the workout, and even more tired when I finished the workout.

I tied my left arm around my body with a light band, and I didn't have any shoulder or upper body issues. I'm happy with that result, but not having my left hand on the bar makes it harder to keep my upper back tight. All the soreness is gone. I just feel really fatigued now.

Just eight workouts to go.

[rmexico]

Mon, 5/4

SSB Squat
65x5
145x2x5
245x3
295x3
335x4x9, ~35 minutes

Today's workout was tough. After working with 385 on Saturday, 335 felt light on my back, but nine reps seemed like a lot. I was never worried about missing a rep, but I was getting really gassed at the end of each set. When I was done, I had a wicked pump in my quads and lower back.

[Lumberjack5.0]

How's the shoulder coming along? Any guess as to when you'll be able to squat w/ a normal bar?

FYI a guy who used to post on Elite had surgery on his shoulder and managed to hold the weight on his back w/ a regular bar by putting his hands around the plates (don't know if that makes any sense or not :)). Might be worth playing with...

[rmexico]

How's the shoulder coming along? Any guess as to when you'll be able to squat w/ a normal bar?

FYI a guy who used to post on Elite had surgery on his shoulder and managed to hold the weight on his back w/ a regular bar by putting his hands around the plates (don't know if that makes any sense or not :)). Might be worth playing with...

The shoulder's doing great. I'm already doing DB rows with 100s (50s were hard when I first started) and every type of fly and RC exercise known to man. I can't do any pressing yet, though. I'd say the shoulder is around 75%.

Unfortunately, because of the type surgery I had, back squats would put my shoulder in a vulnerable position and risk tearing out the plugs that hold the labrum in the right place. To be 100% safe, I have to wait until the end of June to squat or do any heavy pressing. One reason why I wanted to try Smolov is that it would keep me busy (and prevent me from trying anything stupid) until then.

[rmexico]

Wed, 5/6

SSB Squat
155x2x5
245x3
335x1
355x5x7, ~50 minutes

Today wasn't too bad--it was easier than last Wed's workout. But my hip flexors and back are getting really tight, which makes it hard to get depth.

I'm half done with the base mesocycle now. Only six workouts to go. If I can stay healthy, I'm certain I'll be able to get through it.

[rmexico]

Fri, 5/8

SSB Squat
155x2x5
245x5
295x2
335x2
385x6x5, ~45 minutes
386x5, PR + 1lb

Today's workout was tough. It was the first time that I really didn't want to squat, the weight felt heavy on my back, and the weights moved slowly. For my work sets, I was supposed to use 380, but went with 385 because it was my 5RM a few months ago. I think I might already be a shitload stronger.

Tomorrow, I have 10x3 with 405, which is going to suck. My 3RM was 425 after my last squat cycle.

[rmexico]

Sat, 5/9

SSB Squat
145x2x5
245x3
295x1
335x1
385x1
405x10x3, ~60 minutes

Today's workout sucked. My hip flexors were killing me, and I was exhausted. On the last three sets, I couldn't get below parallel, because I was so tight. The 7x5 followed by 10x3 are definitely the worst part of Smolov. I need more than 24 hours to recover from a hard squat workout.

[rmexico]

Mon, 5/11

SSB Squat
155x2x5
245x5
295x2
345x4x9, ~20 minutes

This was by far the easiest workout of the cycle. After having 405 on my back for 30 reps on Saturday, 345 felt like nothing today. Tomorrow, if I feel good, I might do the 5x7 workout so that I can get a day of rest between the 7x5 and 10x3 days. Just three workouts left.

[rmexico]

Wed, 5/13

SSB Squat
65x5
155x2x5
245x3
295x1
335x1
365x5x7, ~30 minutes
390x2x5, PR + 4 lbs

The 5x7 with 365 wasn't too hard, so I did 2x5 with 390, so I'll only have to do 5x5 with 390 on Friday. I hope that'll make the 10x3 with 415 on Saturday easier--I'm worried about being able to finish that workout.

I must be building up a lot of fatigue, but the workouts are actually getting easier. Not long ago, I was struggling with these weights on back squats. If it weren't for my hip flexors, I'd feel great. Just two workouts left now.

[rmexico]

Thurs, 5/14

SSB Squat
155x3x5
245x3
295x1
335x1
390x4x5, ~40 min
405x5, PR + 15 lbs

Today's workout was surprisingly easy. My hip flexors felt good, too, so I could squat super deep (well, super deep for me). I was supposed to do 5x5 with 390, but I went up to 405 on my last set.

Just one workout left. I'll be happy when this is done. I'm extremely tired of being tired.

[Lumberjack5.0]

Just one workout left. I'll be happy when this is done. .

It's a good sign that you're sick of this program one workout prior to completion :tongue2:

[rmexico]

It's a good sign that you're sick of this program one workout prior to completion :tongue2:

lol. I was sick of the program on the first day, when I called the 9-rep squats "high-rep" squats. When this is done, the only thing I'll miss is being able to eat everything in sight without gaining weight.

[rmexico]

Sat, 5/16

SSB Squat
155x2x5
245x3
295x1
335x1
425x8x3, ~80 minutes
425x5, PR + 20 lbs
425x1, needed 30 reps with 425

Today's workout was by far the hardest of this whole ordeal. I was supposed to do 10x3 with 415, but I felt like being a dumbass, so I used 425, which is four plates per side on my SSB. Also, on the ninth set, I felt pretty good after the third rep, so I went for a five-rep PR, which I was happy to hit. Overall, I feel completely buried, so I'm really happy to be done.

Late next week, I'm going to test my 1RM. When I started the program, I assumed it was around 450. I'm expecting to hit something near 485. I'd be extremely happy with 500. For me, I think a 500-lb SSB squat would translate into a 600-lb back squat.

[rmexico]

Here's a video of today's workout:

YouTube - SSB Smolov Last Day (http://www.youtube.com/watch?v=CDW1CXUmLRg).

I didn't record the last set.

[rmexico]

Wed, 5/20

SSB Squat
155x5
245x3
295x1
335x1
385x1

I just wanted to do a light workout before testing my 1RM at the end of the week. Everything felt heavier than I expected, and my leg muscles are still tight. I'm about as overtrained as I've ever been.

[Lumberjack5.0]

For me, I think a 500-lb SSB squat would translate into a 600-lb back squat.

Yowza :clap:

Hopefully you're right.

[rmexico]

Fri, 5/22 (testing day)

SSB Squat
155x2x5
245x3
295x2
335x2
385x1
450x1, baseline PR
475x1, PR
490x1, PR
495x1, PR + 45 lbs

Nice 45-lb PR on SSB squats. Smolov really does work. I'm glad I didn't try 500, because I wouldn't have gotten it. Today was the first time I really felt the SSB trying to throw me forward. Here's the video of the last set:

YouTube - SSB 495x1 (http://www.youtube.com/watch?v=dDP-c9WFA0c).

The squat looks high, but it felt like I sunk it deep. I had my wife tape it instead of putting the camera on a chair, so maybe it's the higher-than-usual angle. The depth is bothering me a little, but it does look like I got my calf to my hamstring. Even if it was high, I filmed the 490x1 set from the normal position, and I definitely got below parallel there.

My shoulder feels pretty good, so I might max out on front squats tomorrow. I'm not sure what to expect. After that, I'm doing the two-week switching phase, which is mostly speed work.

[Lumberjack5.0]

Dayum. Nice job.

I feel you on questioning depth. My 5RM w/ 475 still kinda bugs me -- even though they were without a doubt below parallel I def didn't bury them ass-to-calves like I normally do.

[HerDOC2005]

awesome shit brother!!! that is some serious weight

[Lumberjack5.0]

Just noticed that you're rocking Oly shoes. IIRC you like Chucks for squatting. Is this an SSB thang or has your preference changed?

[MR.cashcream]

YouTube - SSB 495x1 (http://www.youtube.com/watch?v=dDP-c9WFA0c).

Damn, nice work on the squat man you smashed it...your depth looked fine to me bro...great work!!!

[rmexico]

Thanks, LJ, HerDOC, and cash. It feels good to know that all the hard work over the past three weeks paid off.


Just noticed that you're rocking Oly shoes. IIRC you like Chucks for squatting. Is this an SSB thang or has your preference changed?

I just wear them for squats where I can't sit back (or lean forward).

Safety squats are very similar to front squats in that you can't sit back too far as you descend. For either exercise, when I'm tired or the weight gets heavy, I always want to sit way back and shift the emphasis from my quads to my PC. The oly shoes make it easier to keep my torso as vertical as possible, which prevents me from trying to sit too far back.

[rmexico]

Sat, 5/23

Front Squat
135x5
225x5

DL
135x5
225x3
315x3
405x1
455x1
475x1
495x1

On front squats, I was having trouble keeping my left delt contracted, so I called it quits after 225.

On DLs, my left hand was having trouble holding onto the bar, so I stopped at 495. Based on how 495 felt, I'd put my 1RM around 525. Given how much my squat has increased, I was expecting to do a lot better. Maybe I actually need to deadlift to get better at deadlifts. My guess is that I can make a lot of linear progress once my shoulder heals.

[rmexico]

Tues, 5/26

Front Squat
135x5
225x3
315x1, back started hurting from DLs the other day

Bench
45x5
95x5
115x5
135x5
155x5
185x5
205x5
225x5
245x5
265x5, woot!

The DLs I did the other day aggravated an old back injury. It'll probably take about a week to heal. I have to remember to start lighter. This is the third time I've done this. You'd think I'd learn.

My shoulder felt pretty good, so I decided to try benching for the first time in almost three months. I'll bet I could've done 275x5, but I decided not to push it. I did the bench sets at PT, which is at an upscale gym, and everyone there was in awe lol. I'll probably start logging the upper body workouts when I can DB shoulder press 70-80 lbs for reps (I'm good for 50 lbs now).

[Lumberjack5.0]

Good to hear :)

[rmexico]

Thanks, LJ.

Sat, 5/30 (messin' around)

Front Squat
135x5
225x5
275x3
315x3
345x3
385x1, shoulder no like

Squat
135x5
225x5
315x5
365x1, shoulder no like

Shrugs
315x3x15

This is the second week of the Smolov switching cycle. I'm supposed to be doing explosive exercises, but I really haven't felt like doing them. I think I need the rest. I'm not sure whether I'll do the intense mesocycle, because the base mesocycle beat the hell out of me.

Today was the first time I back squatted in a long time. My shoulder is close to being flexible enough to hold the bar on my back comfortably.

[rmexico]

Tues, 6/2

Bench
45x5
95x5
135x5
225x5
245x5
275x3x5

DB Shoulder Press
55x3x5, left arm only

CSR
3Px3x10

DB Row
110x3x20, left arm only

I've been feeling overtrained, so I want to keep track of my upper body workouts now. I doubt that these weights are causing any fatigue, but you never know. I do tons of flys and RC exercises, but I'm not going to log them.

I'll be doing the tried-and-true Rippetoe program for bench. Today wasn't too hard, but my shoulder felt a little gimpy--especially during the negative part of the lift. I'm planning on adding 5lbs per workout for as long as I can.

I don't think I'll squat for at least a couple of weeks. Smolov kicked my ass, and my back still hurts from last week's deadlifts.

[rmexico]

Thurs, 6/4

Bench
45x5
135x5
185x5
225x3
255x1
280x3x5

GP Row
135x5
185x5
225x5
275x5, bad form
285x5, horrid form

Bench is coming along nicely. Every rep was fast, and I only waited a minute or two between sets. It's a nice change to get stronger every workout.

Rows can be taxing, so I probably shouldn't be doing them while I'm trying to recover. I just wanted to see where my strength was. Right now, my pulling strength is good, but my pushing strength is bad.

[rmexico]

Sat, 6/6

Bench
45x5
95x5
135x5
185x5
225x3
245x1
285x2x5
295x5

DB Shoulder Press
60x2x5, left arm only
65x5, left arm only

CSR
3Px10
4Px3x5

On bench, 295 felt light; I might've been able to get 8-10 reps with it. I'm probably close to being able to do 315x5. My shoulder feels a little gimpy, but it's MUCH more stable than it was before the surgery.

I'm really happy with my progress on DB shoulder presses; a couple of weeks ago, I couldn't lock out 35 lbs. My all-time best is something like ten reps with 90 or 95, so I have a ways to go.

[rmexico]

Tues, 6/9

Bench
45x5
95x5
135x5
185x5
225x3
265x3
295x3x5

SOHP
135x2x5
135x8, woot

CSR
3.5Px3x8

The bench sets went well. My shoulder didn't hurt, and the bar moved reasonably fast. Next time, I think I can add 10 lbs. I'm slow off my chest (probably just because I'm being a wuss), so I'm going to start doing some speed work.

I'm really happy with the SOHP, which I hadn't done since my surgery. There was some pain at the bottom of the lift, but it wasn't too bad.

[Lumberjack5.0]

Thats' stout work for being off so long. Were you doing any heavy-ish stuff for rehab, too?

[rmexico]

Thats' stout work for being off so long. Were you doing any heavy-ish stuff for rehab, too?

Thanks. I've been doing all these lifts at rehab, which is attached to a regular gym near my house. For the first two months, I mostly did isolation work like flys and RC exercises. In the third month, I started doing compound lifts like DB presses. When I first started the DB shoulder and bench presses, I was struggling with 25 lbs. Plus, it was painful just for me to hold my arm up in the air, because I'd lost so much flexibility. Right now, I think my strength is closely tied to my flexibility.

[rmexico]

Wed, 6/10

Front Squat
45x5
135x5
185x5
225x5
275x2x5
275x10

Pulldown Abs
3x10

45 Deg Back Raise
3x15

My shoulder (and back) felt pretty good on the front squats. I wanted to start light, because of my back. I never know whether I've hurt (or, in this case, re-injured) it until the day after I lift. The delayed reaction of back pain to injury a pretty big flaw in evolution, IMO.

[Big Sky Guy]

Glad to see you keepin at it!

[rmexico]

Thanks, BSG. It's been a pain.

Thurs, 6/11

DB Bench
50x8
60x8
70x8
80x8
100x3x12

DB Row
110x15, no straps
110x3x25, left arm only

Hammer Curl
50x3x8

The shoulder felt good today. The first few sets always hurt, but the pain goes away once I get warmed up. I bought a CoC trainer to help get my grip strength back. It's working well.

After benching for a couple of weeks, my chest finally sticks out farther than my stomach again, which gives me the much-coveted illusion of being less fat. Recently, I've been considering doing sprints for awhile (instead of squats) to get my waist smaller.

[rmexico]

Fri, 6/12

Front Squat
45x10
135x5
225x5
265x3
295x3x5

Leg Raise
3x10

The front squats were pretty easy, but my back still hurts a little from the DLs a couple of weeks ago.

[matt1990]

Remember to take it easy with your back, that is something you dont want any worse or to get hurt in the first place! But awesome works and nice squatting all around man.. 3 plats in no time for reps hahah!

Great work and keep it up bro!

matt~

[StanZa]

good shit bro! keep it up!

[rmexico]

Thanks, guys.

Sat, 6/13

Bench
45x5
135x5
185x5
225x3
275x1
315x3x5

DB Shoulder Press
65x5, left arm
70x5, left arm
75x6, left arm
75x5, left arm
50x12, left arm
75x12, right arm

CSR
4Px4x5

JM Press
135x3x12, holy elbow pain

My shoulder felt great, but the bench sets were grinders. I doubt I would've gotten all the reps if I'd used 325 instead of 315. Workout-to-workout progress isn't going to continue for long. Going forward, I might switch to 1x5 on Tues and 3x5 on Sat.

I'm happy with my progress on shoulder presses. Right now, I think my shoulder is 75-80%.

[rmexico]

Mon, 6/15

Front Squat
45x5
135x5
225x3
275x3
315x2x5
315x8

Needsize Abs
4x4

On front squats, 315 felt a lot heavier than I expected. The last set was tough: I was going for 10 reps, but I was gassed by the 8th rep and almost fell over backwards. My core is weak, but there's not a lot of heavy ab work I can do until my shoulder is 100% healthy.

After working out, I stopped at a cafe to get lunch, and I saw Chloe Sevigny eating there. Unlike most stars I've seen, she's a lot better looking in real life than in the movies--I was staring at her for a few seconds (just because she was hot) before I realized who she was.

[rmexico]

Tues, 6/16

Bench
45x10
135x8
185x2x3, speed sets
225x2x3, speed sets
275x3
315x1
335x3, might've been able to get 4 reps but definitely not 5 reps

Incline DB Extension
40x5x8

CSR
3Px3x12

SOHP
135x3x8

On bench, I was expecting to get 335x5, but it felt really heavy, and I didn't want to push my shoulder too hard. Given how 3x5 with 315 felt, I should've gotten 335x5. The bars at the gym are a lot fatter and smoother than my Texas power bar, so maybe that explains why I was weak. In any case, linear progress on bench is over.

The overhead pressing is going well. I barely feel any pain when I do them. My shoulder is much healthier now than it was before the surgery.

[rmexico]

Wed, 6/17

Squat
135x5
225x5
275x5
315x5
365x5
405x3
455x1
475x1
495x1
405x3

Needsize Abs
3x5

45 Deg Back Raise
3x20

My shoulder is finally healthy enough to back squat. The squats felt awkward but not heavy; I'm so used to the SSB that I kept falling backwards. Given how I felt today, if I can stay healthy, I think I can work up to something like 550-575 in a couple of months. I just have to get used to back squats again.

[rmexico]

Thurs, 6/18

SOHP
45x5
95x5
135x3
155x3
175x3
185x2

Dips
3x10, felt heavy

Delt Complex
Rear Raise: 25x3x10
Side Raise: 30x3x10
Front Raise: 40x3x10
DB Clean: 25x3x10

The overhead pressing is still going well, but 185 felt like a ton. On the second rep, I had to rest the bar on the top of my head for a few seconds before trying to lock it out. In my book, that counts as a full rep lol.

I'm happy that I can finally do dips again, but I'm surprised by how weak I am. Even though I'm about 10 lbs lighter than usual, it felt like I was wearing a belt with 90 lbs attached to it.

I've gotten stronger with the isolation exercises, so I'm only going to do them once a week. I'll start recording them.

[Lumberjack5.0]

Wow you must have a fat ass head :rofl:

[rmexico]

Fri, 6/19

Squat
45x10
135x5
225x5
275x5
315x5
365x5
405x5
435x5
460x5, PR + 5 lbs

Ab Wheel
3x10 from knees

The squats felt less awkward but not automatic, and I think I'm having trouble with depth. The 435x5 set felt like nothing, but the last set was a bit of a grinder. I probably started a little too heavy. Next week, if I can avoid the temptation to go heavy, I want to do sets across on Mon, Wed, and Fri.

[rmexico]

Sat, 6/20

Bench
45x5
95x5
135x5
185x5
235x5
285x5
325x5

DB Shoulder Press
65x4x10, can add weight here

Dips
4x12

GP Row
135x5
185x5
225x5
245x5
275x5, respectable form
295x5, bad form

Tate Press
50x3x8

On bench, 325x5 wasn't too much of a grinder. Next week, I think I'll be good for 330x5. My all-time best is 355x5, so I'm expecting to improve slowly from now on.

Lately, I've been waking up multiple times per night because my arms get so numb they hurt. My hands and arms were still numb at the gym today. It's annoying, but it's a good sign, because it usually happens when I'm growing a lot.

[Lumberjack5.0]

Damn dude -- you've been living in the gym this week.