paulxcook's Training Journal

[scootermaster]

Originally posted by: paulxcook
6/1/08

Warmups: 5 min on elliptical, stretching

Bench:

bar x 10 x 2
95 x 5
135 x 3
155 x 5 x 3 (+5 lbs. over last time)

I didn't think I'd make this one but I did. In the last few reps I think I used my leg drive correctly for the first time. I also felt it a lot in my lats. I used to hate putting an arch in my back but I'm getting more used to it.

Deadlift:

135 x 5
185 x 5
225 x 5
275 x 2 - felt heavy as hell, I'm not even sure I got the 2nd rep
315 x 1 x 5 - yes, 5 singles. My hands were screaming. The weight felt ok, but my hands couldn't handle it. They need to toughen up again. But I got 5 reps, eventually. I said I would and I did. But mother FUCKER did my hands hurt.

DE squat:

140 x 10 x 3

Incline DB press:

45s x 5 x 3

These last two exercises were supersetted because I was running out of time. I like the speed squats because it's easy to go ATG on them but they really make me tired. Doing DB press instead of resting in between was hard.

Playlist:

Killswitch Engage - Alive or Just Breathing

I need to put some new music on my mp3 player. I just got a Dark Tranquility album, and I've really been digging the Gothenburg death metal sound lately so I should put some Soilwork on there as well.

Slow down on the deads so I can catch you!

 

[paulxcook]

Heh, you have one more week. Next session I need to do 315 x 5, not singles, then I'm moving on again. What are you at now?

 

[SociallyChallenged]

Ugh, I envy you guys. I was doing 3x10x135 so I can get my back strength up again *Shakes fist* I was up to 295x5 I think before. *Weeps*

Oh also, paul, this week is finals week so I won't be updating my thread at all. So don't get discouraged without the encouragement Keep on keepin' on and we'll resume the pseudo-competition in a week

 

[paulxcook]

Originally posted by: SociallyChallenged
Ugh, I envy you guys. I was doing 3x10x135 so I can get my back strength up again *Shakes fist* I was up to 295x5 I think before. *Weeps*

Oh also, paul, this week is finals week so I won't be updating my thread at all. So don't get discouraged without the encouragement Keep on keepin' on and we'll resume the pseudo-competition in a week

No worries, you gotta do what you gotta do, and I cross-post this journal on another site anyway and it gets more traffic there. You do need to get back on this though, I'm gonna be out of reach soon...

 

[paulxcook]

6/8/08

warmups: 5 minutes on row machine, stretching

Bench:

bar x 10
70 x 10
95 x 5
135 x 3
160 x 5 x 2
160 x 4 (missed 5th rep)

Close but no cigar. I had great form today though, lots of arch.

Deadlift:

overhand grip
135 x 5
185 x 5
225 x 5
neutral grip
275 x 3
315 x 4 (missed 5th rep)
315 x1

Couldn't quite lock it out, my grip was the problem again. Stronger than last time, but still needs improvement. I stupidly wore shorts today and scraped the crap out of my legs.

Incline DB press:

50s x 5 x 3

Up to 50s, 100s here I come. Eventually.

Fat pull ups

BW x 3 x 3
BW x 2

I stacked 2 plates up so I could get a bit of a jump while holding the bar. I can't do more than 1 single chin from a dead hang. I got a weird look from someone so I explained that this is how fat guys do pull ups.

DE Squats:

135 x 10 x 3

Killer, I was so tired.

Side Bends:

45 x 10 x 3 per side

Not bad this time.

15 minutes on elliptical

Playlist:

Children of Bodom - Follow the Reaper
August Burns Red - Thrill Seeker
Hatebreed - Perserverance


Overall it felt like a good workout despite the missed reps. I know soreness in the muscle isn't necessarily an indicator of muscle growth or activation or whatever, but I'm really feeling the fat pullups in my lats, moresoe than with lat pulldowns or machine-assisted pullups.

While deadlifting I think I hit my left knee during a rep, it's the knee I have trouble with every now and then, I can feel the kneecap sliding around more than it should. It usually settles down after a few days or weeks, so we'll see what happens.

 

[paulxcook]

6/11/08

OH press:

bar x 10
65 x 5
95 x 2
105 x 3 x 5

Completed the set I failed on last time. This seemed way too hard though.

Bent-over rows:

bar x 10
95 x 5
135 x 3 x 5

Also felt heavier than it should have.

Squat:

bar x 10
95 x 5
135 x 5
225 x 1
260 x 2

My lower back has been hurting for about 5 days so I didn't have confidence or intensity for these. I was supposed to do 260 for 3 sets of 5, but only hit a double and decided to call it a night.

Playlist:

Exodus - The Atrocity Exhibition... Exhibit A
something else I don't remember now

I just couldn't get my head in the game last night. And I need to sleep more. Not a total waste, but not a good workout at all.

 

[paulxcook]

My Inzer belt, chalk, and stuff came in the mail today. It's a bit big, but I can just drill new holes if I lose inches on my waist. Dang this belt is thick. I can't imagine wearing a 13mm one.

 

[paulxcook]

6/19 - back in the gym after a crazy week

warmup: 5 minutes on elliptical, stretches

Bench:

bar x 10 x 2
75 x 5
95 x 5
135 x 3
160 x 5 x 3 (PR +1r)

This is the same weight in which I failed on the last rep last time. I either got stronger or more determined, either way I'm moving up to 165 next time.

Deadlift:

135 x 5
185 x 5
225 x 5 (switched to neutral grip)
275 x 3 (add chalk)
315 x 2 + 2 + 1

Meh, not great.

Incline DB press:

50s x 5 x 3

These were tougher than last time, hmm.

Fat pull ups

BW x 5
BW x 4
BW x 3

Ok I guess.

Decline situps

BW x 10 x 3

I wonder if these are what hurt my lower back last time, it didn't feel great while doing these.

20 minutes on elliptical

Playlist:

Throwdown - Venom and Tears
Arch Enemy - Wages of Sin, a few songs on Anthems of Rebellion

Not bad, I'm ready to make some gains though.

 

[scootermaster]

Originally posted by: paulxcook
6/19 - back in the gym after a crazy week

warmup: 5 minutes on elliptical, stretches

Bench:

bar x 10 x 2
75 x 5
95 x 5
135 x 3
160 x 5 x 3 (PR +1r)

This is the same weight in which I failed on the last rep last time. I either got stronger or more determined, either way I'm moving up to 165 next time.

Deadlift:

135 x 5
185 x 5
225 x 5 (switched to neutral grip)
275 x 3 (add chalk)
315 x 2 + 2 + 1

Meh, not great.

Incline DB press:

50s x 5 x 3

These were tougher than last time, hmm.

Fat pull ups

BW x 5
BW x 4
BW x 3

Ok I guess.

Decline situps

BW x 10 x 3

I wonder if these are what hurt my lower back last time, it didn't feel great while doing these.

20 minutes on elliptical

Playlist:

Throwdown - Venom and Tears
Arch Enemy - Wages of Sin, a few songs on Anthems of Rebellion

Not bad, I'm ready to make some gains though.

Those footsteps you hear are me behind you on Deadlifts...pitter patter!

So there's your inspiration! =]

 

[paulxcook]

If you switched to neutral grip you'd probably catch me, or at least come close. I'm stalling on deads lately.

 

[scootermaster]

Originally posted by: paulxcook
If you switched to neutral grip you'd probably catch me, or at least come close. I'm stalling on deads lately.

I really want 300 overhand. It's good to have goals. And to get to 700 total weight within a month.

 

[paulxcook]

If that's your goal you should stick to it. It will serve you well later when your grip strength holds up even when your back is ready to quit, and of course for heavy shrugs and whatever else requires strong grip strength. I'm pushing for a 1000 lb. total by the end of the year myself, so training grip for me is a secondary concern. If I pull my head out of my ass and get back on track with deads I should stay comfortably in front of you on deads until you switch to neutral grip

 

[paulxcook]

6/22

warmup: 5 minutes row machine, stretching

squats:

bar x 10
95 x 5
135 x 5
185 x 3
225 x 1
275 x 3 x 5 (ties my PR)

I used my new belt for the first time on these. They were not easy, but I didn't want to die after every set like the last time I did this. Having a belt to push my abs against definitely helped. I think I'll test my 1rm next time I squat, I will try for 315.

OH press:

bar x 10
75 x 5
95 x 3
105 x 3 x 5

I've been frustrated recently with these, and I figured out tonight that my grip was too wide. I put pinkies on the ring and the weight flew up a lot faster, lots more power.

BO rows:

95 x 5
135 x 5
140 x 2 x 5

Not bad. Is it wrong for me to use a little lower back when I do these?

HS shrugs:

115 x 10
225 x 3 x 5

Easy.

Playlist:

Throwdown - Venom and Tears
Terror - Always the Hard Way

Good energy tonight. If the gym hadn't closed I would've kept going.

 

[SociallyChallenged]

Ahhhhh, nice on the squats dude! Finally getting back to where you were. Try not to use the belt on normal days though, y'know? Try for 275x3x5 without the belt next time and see how that works. Again, you're getting somewhere and I'm jealous as hell. I'm starting to be able to run again on the hip so I will hopefully be better ASAP... however, I'm not gonna push it like I did earlier :X

 

[gramboh]

Nice progress. Did you find squatting with a belt hard the first time? I like your goal of a 1000lbs total by the end of the year. I'm trying for about the same thing (225 bench, 370 squat, 405 dead) it seems impossible now but if I can get serious on my deadlifts I think the other two will come.

I know what you mean on the OH press. I stalled at 115 or 120 (can't remember at the moment), now I'm stalling at 125. Some reps feel so smooth and others do not. I take a grip just wide enough that my hands clear my shoulders in the start/clean position, is that what you are doing?

For rows, when you say lower back do you mean opening your hips to lift? I find as I am getting heavier in weights, it's really hard for me to be strict about not opening my hips up a bit to move the weight at the start. I figure I'll keep going until I can't pull the bar to my chest without a solid back then deload. I really need to video tape my lifts to find out.

 

[paulxcook]

Originally posted by: SociallyChallenged
Ahhhhh, nice on the squats dude! Finally getting back to where you were. Try not to use the belt on normal days though, y'know? Try for 275x3x5 without the belt next time and see how that works. Again, you're getting somewhere and I'm jealous as hell. I'm starting to be able to run again on the hip so I will hopefully be better ASAP... however, I'm not gonna push it like I did earlier :X

I don't plan to use the belt too much. I was just excited to try it out for the first time. I did spend $60 on it after all. I will probably use it for my 1RM attempt next time, but not for the warmups and singles leading up to it. Thanks for the kind words dude. I thought for sure I'd responded to this but apparently not...

Originally posted by: gramboh
Nice progress. Did you find squatting with a belt hard the first time? I like your goal of a 1000lbs total by the end of the year. I'm trying for about the same thing (225 bench, 370 squat, 405 dead) it seems impossible now but if I can get serious on my deadlifts I think the other two will come.

I know what you mean on the OH press. I stalled at 115 or 120 (can't remember at the moment), now I'm stalling at 125. Some reps feel so smooth and others do not. I take a grip just wide enough that my hands clear my shoulders in the start/clean position, is that what you are doing?

For rows, when you say lower back do you mean opening your hips to lift? I find as I am getting heavier in weights, it's really hard for me to be strict about not opening my hips up a bit to move the weight at the start. I figure I'll keep going until I can't pull the bar to my chest without a solid back then deload. I really need to video tape my lifts to find out.

Thanks man! I've used a belt before in high school(though it was a crap tapered belt rather than a good one like I have now) so I remembered how it felt somewhat, I found it fairly easy, if a little uncomfortable. Yeah I dunno if I'll make it but I'm sure gonna give it a shot.

I used to OH press with my index outside of the ring. I moved my hands so the pinkie is right on the ring, and it seemed to help. I guess that would put my hands at just outside of my shoulders, offhand I don't remember exactly.

I don't know if I'd call that opening my hips. Maybe. I just kind of hitch my back up at the base of my spine to get kind of a lift and then pull. I probably need to swallow my pride and back down on the weight til I can just row without any back movement.

 

[gramboh]

That's about how I am OH pressing as well, oh well just gonna have to deload, re-read SS and focus on form.

I'm with you on rows, I know I'm cheating the weight off the floor a bit with my hips/lower back. I will be deloading soon to focus on zero movement other than arms/shoulders.

 

[paulxcook]

Word, I'll be doing the same thing. I'm not gonna get so strict that I can't move at all when doing the rows, but I'm definitely cheating too much right now.

6/25/08

warmup: 5 minutes row machine

Bench:

bar x 10
70 x 10
95 x 5
135 x 5
165 x 5
165 x 4
165 x 3

Tried a narrower grip tonight with pinkies on rings. It started fine, I was able to control the bar pretty well and my warmups felt more explosive, and 135 felt fine. But 165 didn't feel so great, it took forever to hit the top of the ROM since my arms were extending up more. I widened my grip after that but couldn't finish the last two sets. Will try again next time.

Deadlift:

135 x 5
185 x 5
225 x 5
275 x 3
(add chalk and belt) 315 x 1 + 1 + 3

Bah, the belt actually hurt me more than helped me. My first rep it was too loose, my 2nd it was digging into my stomach and bothering me, 3-5 I settled in and everything was fine. I wish I'd just left it off, as I think I'd have gotten 5 solid reps in. My hands got tore up again, you'd think such a commercial gym would have non-cheese-grater bars. This is why I bought a pumice stone.

Incline DB press:

50s x 3 x 5

Not bad, I may up it to 55s next time.

Fat Chin Ups:

5
4
3

Getting better.

Sidebends:

45 x 3 x 10 per side

I started out trying to save time by holding a 45 in each hand rather than transferring from one hand to another, and was like "Hey I'm doing great, these feel easy". Then I realized that duh, it's because each 45 is a counterbalance to another. I'm smrt.

HS dip machine:

140 x 2 x 5
140 x 12

This was fine.

Ok workout. I'm disappointed about bench, but not surprised. My bench just sucks and I have to deal with it. I'll keep plugging away. The belt on deads was the real disappointment, I really hated wearing it.

 

[paulxcook]

Good day today.

6/29/08

Warmup: 5 minutes on elliptical, lots of stretching

Squat:

bar x 2 x 10
95 x 5
135 x 5
185 x 3
225 x 1
245 x 1
265 x 1
(add belt)
315 x 1 (PR, I've never maxed before on squat) - This felt good, form was on and depth was on, so...
335 x 1 (PR +20)

Awesome. I secretly thought I might be able to handle more than 315 but my only true goal was to make sure I hit 315. Also, something just clicked today and I finally think I got the hang of low-bar position. It makes it much easier to not GM out of the hole. I may have been able to do more if I hadn't done 315, but 335 was enough of a grinder that I didn't try for any more.

BO rows:

95 x 5
135 x 2 x 5
185 x 2 (PR I guess)
135 x 5

Heh, I was feeling good and just wanted to give 185 a try. Way too heavy for reps, lol. I also tried out hook grip for practice as I intend to start using that for deadlift. It hurt but also felt more secure.

OH press:

bar x 10
70 x 5
95 x 3
110 x 5
110 x 2 x 4

I was pretty tired at this point so I didn't have 3x5 at this new weight in me. Next time.

Decline situps:

BW x 10
BW x 2

Lol my core just said no to situps today.

HS Shrugs:

220 x 3 x 5
255 x 5

255 didn't feel too bad so I think I'll move up to that on my working sets next time.

20 minutes cardio.

Playlist:

Mercenary - Architect of Lies
Marcenary - The Hours that Remain
(check these guys out if you get a chance, awesome power/melodic death metal)

Overall a great workout for me. 3 pps on squat was awesome, and the extra 20 lbs after that was icing on the cake. I don't even really care about missing my OH presses.

 

[gramboh]

Congrats on the squat PR Paul! Especially going up 20lbs over your goal, awesome work. Just curious, what is HS shrug? Hmm death metal, I wonder if more aggressive music would help me lift harder than the radio pop crap played at my gym (at least it's quiet enough to block otu).

 

[paulxcook]

Thanks dude. HS just means Hammerstrength. It's a machine that uses regular Olympic plates. I don't use a barbell because I always seem to smash my junk doing barbell shrugs.

I can't stand the Top 40 garbage that blares at my gym, so my mp3 player is very helpful. It seems like the music I pick matters less and less though. I used to be really picky about it and would change albums mid-workout if it didn't "feel right", but recently I haven't cared as much. I hope that just means I'm focusing more on my lifting.

 

[gramboh]

Oh yeah, I've done shrugs on that thing as well before. BB shrugs always feel weird to me, I've tried them behind and infront and it just never feels right. I kind of like DB shrugs since I find they also work grip (and most importantly to impress the ladies by pulling heavy db's off the rack... kidding). Problem is it's hard to get enough weight to work the traps since my grip sucks.

 

[paulxcook]

7/6/08

Warmup: 5 minutes on elliptical, stretching

Bench:

bar x 10
70 x 5
115 x 5
135 x 2
165 x 2
185 x 2 (2 rep PR)
185 x 1 (missed 2nd rep)

I tried something a little different than my normal warmup-and-3x5 routine. I doubt I'll do this every time but it was nice to finally lift something halfway respectable.

Rack pulls:

135 x 5
185 x 5
225 x 5
(add chalk) 275 x 5
315 x 5
365 x 2
315 x 1 (for a static hold, not sure how long)

Either I wasn't doing these right or I just don't like them. I'll stick with deads, I think that other than grip getting off the ground is my weak point, not locking out.

DB incline press:

50s x 3 x 5

Fine. I'll go for 55s next time.

Fat Chinups:

BW x 3 x 5

REAL Chinups:
1 (really more of a "nose-up)

These are coming along.

HS dip machine:

warmup stuff
180 x 3 x 5

Fine.

Decent overall workout. I haven't been as consistent in the gym as I've had a lot going on with other life stuff, but that is settling down.

 

[paulxcook]

7/13/08

Squat:

bar x a lot
95 x 5
135 x 5
185 x 5
225 x 5
265 x 3

Blah, this was crap, but that always happens when I dont' lift for a while.

OH press:

bar x 10
75 x 5
95 x 3 x 5

I could've pushed myself more on the work sets here.

Deloaded BO rows:

135 x 3 x 5
155 x 5

Practiced hook grip some, but my hands were too sweaty a lot of the time.

HS Shrugs:

205 x 3 x 10

I didn't want to go too heavy on these just in case, but they felt ok.

Seated calf raises:

1 plate x 10
2 plates x 4

My right calf cramped up on the second set, very annoying. I even stretched a lot before I started today.

I pulled or strained my right trap at some point, possible on rack pulls on the 6th, and it's been hurting ever since. It hurt do do pretty much any exercise in my routine, so I haven't been lifting much until today. Today it still felt kind of bad but nothing like it was this past week. Some excedrin back and body pills helped. My next workout will be better. I was just happy to get some work in.

 

[paulxcook]

7/17/08

warmup: 5 minutes elliptical, stretching

bench:

bar x 10
95 x 5
115 x 5
135 x 5
165 x 3 x 3

This is what I get for being inconsistent.

Deadlift:

(overhand grip)
135 x 5
185 x 5
225 x 5
(add chalk, neutral grip)
275 x 5
315 x 5

I'm tired of dicking around with 3 plates, I've been doing the same weight for months with little progress, time to deload.

DB incline:

55s x 3 x 5

Felt heavy, but ok.

Fat chins:

BW x 3 x 5

Hard. Again I'm paying for my inconsistency. My right trap started to feel funny again during these too, but 12 hrs. later it feels fine.

HS dip machine:

180 x 3 x 5

Not hard, time to move up.

Kind of a mixed bag. My main lifts, bench and dead, weren't good, and neither were the chins. But I moved up in weight on inclines and the dips were easy.