Since I come on T-Nation pretty much every day, I figured why not just keep my log on here and get some advice while at it.
Stats
6’2" 212 lbs
Bench - 285
Squat - 350
Deadlift - 455
Diet is clean, keeping carbs pretty low on non-training days and decently low (~150 grams) on training days. Trying to cut weight slowly before bulking back up again. My main goal is strength. Anyways, I will start posting my workouts tomorrow, so anybody who has advice/criticism/encouragment, chip in. Thanks.
Friday 12/21
3 Board Press
135x8
185x3
225x3
245x2
265x1
275x1
295x1
225x3,3
185x3 + 12 (As many as possible without board)
Incline DB
75x6,6,6
Skull Crushers
90x 8,9,9,10
OH Tri Extension
70x8,10,12
Decline (Contest with workout partners)
225x7,9,8
LOST!! by 2
Standing DB Curls
45x8,8,8
Overall, pretty good workout. Bench is starting to come back up and feel triceps aren’t the weak point in my bench anymore.
Nothing like a 7am workout!
Squat
135x8
185x4
225x4 Knee Hurting
Front Squat
135x5,5
165x5
175x5
195x5
135x12
Leg Press
3 Plates Each Side x 8
4x5
5x5,5
6x5
5x8
Seated Calf Raises
2 plates x 20,20,20,20
Superset with BB curls
65x8
75x8,10
65x12
Standing Calf Raises
150x25,25
Cable Crunches
80x12,12,12
Monday 12/24
Bench
230x5
235x5
240x5
245x4
240x3
Decline
265x2
255x4
225x8
Close Grip
155x10
185x10,9
Dips (Wait 10 seconds in between sets)
5,4,3,2,1 x 3 sets
Superset with Pulldowns
50x12,12,12
Cable Crunches
On the 5x5 for bench, is it necessary to get all 5 reps by yourself, or is it supposed to be a failure thing? On my last two sets I eventually got 5 reps, but with the help of a spotter.
Wed 12/26
Deadlifts
Warm up - 135x6 225x6 315x3
375x4,5,3
405x0
225x10
*Had to unload 4 pallets with 1000 pounds of water each on them…back was a little tired alreday
Pull Ups
Overhand wide, under wide, over narrow, under narrow all in the same set without letting go
1x3
1x2
1x1
T-bar Rows
2 Platesx10
3x10,10
Straight Bar Curls
75x8
85x8,10
Superset with Reverse Curls
60x8
50x8,10
Preacher Hammer Curls
25x10,10,12 (help with spot)
Thurs 12/27
DB Shoulder Press
70x8
75x6,4,4
Jerks
135x10,10,10
Cable Lateral Raises
30x10,10,10
Straight Bar Hitlers
55x12,12,12
Shrugs
225x15
245x20
275x8
225x12
Superset w/ Lat Raises
25x10,10,10
Friday 12/28
Squat
135x6 185x5
225x5
265x5,5,5,5
Leg Press
2 Plates x 15
3x12
4x15
5x15
3x20
Quad Ext
150x12
130x12,15
Ham Curls
90x10,10,10,10
Calf Raises
130x15,15,15,15
Monday 12/31
Took a couple days off, but went to my gym and it was closed. Had to lift somewhere new.
Bench
245x4
235x5,5,4 (Had 4 easy but hit low on 5 and couldn’t get it)
225x5
Incline
155x10
175x6
185x6
205x4
Close Grip
135x10
185x9,6,6
Skull Crushers
85x8,8
75x11
Dips
6,5,3,3,2,1 (10 second rest between sets)
6,5,4,2,2,1
Wednesday 1-2-08
Supposed to be a back day, but hurt it deadlifting last week.
Did 25-30 sets of pull ups with different grips
Did a bunch of arm exercises as well
1-4-08
Shoulder Press
70x6,6,7
75x4
Getting there!
Leaning Lateral Raises
25x10,10,10,10
Upright Rows
85x12,12,12
Superset with Rear Delt Flies
30x8,8,8
1-5-08
Max Bench
135x6
185x6
225x3
275x1
285x0 Super Close…soon
Front Squat
135x6
185x5
195x5
205x5,5
210x5
Pretty happy with that…pretty sure my squat is quad dominant…definitely need to start incorporating more hamstring/glute exercises
Split Squats
BWx15
90 (two 45 poudn DB)x8,8,8
Seated calf raises
90x20,25,25,25
I am starting Chad Waterbury’s TBT today for the first time. I have always trained with a split program and made it up myself. Excited to see what a already thought out program and one that is total body is going to do. Workouts should be relatively fast. Any suggestions would be appreciated.
Here is the link if anyone is interested in know set/rep scheme along with rest periods in between.
http://www.T-Nation.com/readTopic.do?id=508031
Week 1
Chest - Flat BB Bench
Back - Pronated Chins
Delts - DB Shoulder Press
Quads - Front Squat
Bis - Drag Curls
Hams - Ham Curls
Week 2
Same except antagonist training and also DB curls instead of drag curls for bi’s
Week 3
Low Back - Deadlift
Quads - Front Squat
Delts - BB Military Press
Chest - Incline DB Press
Calves - Standing Calf Raises
Tris- Dips
Week 4
Antagonist Training w/same exercises
Week 5
Back - Pronated Chins
Low Back - Deadlift
Quads - Front squat
Chest - Flat BB Bench
Delts - Leaning Lateral Raise
Bis - Preacher curls
Week 6
Antagonist training but including dips, straight bar curls, and bent over rows instead of chins
Week 7
Quads -Front Squat
Back - Chins
Low Back - Deads
Delts - DB shoulder press
Calves - Standing calf raise
Delts- Hitlers
Week 8
Antagonist training with same exercises
First Day of TBT
Everything 3x5 with 60 second rest
Bench Press
225x5,5,5
Pronated Chin Ups
BWx5,5
BW+10lbsx5
Shoulder Press
70x5,5,4
Front Squat
205x5,5,5
Drag Curls
90x5
95x5,5
Ham Curls
150x5
160x5 (Bad form…too heavy)
150x5
Did some ab stuff and also ten minutes of walking on a treadmill at 4.0 mph at 7 degree incline
GREAT WORKOUT
Questions:
What are Hitlers?
If your main goal is strength, why aren’t you trying something like 1-6, or a Westside inspired program?
Are you doing split jerks? Why the sets of 10? I would try doing 2, 4 or 6.
Do you pull sumo or conventional?
[quote]Chewie wrote:
Questions:
What are Hitlers?
If your main goal is strength, why aren’t you trying something like 1-6, or a Westside inspired program?
Are you doing split jerks? Why the sets of 10? I would try doing 2, 4 or 6.
Do you pull sumo or conventional? [/quote]
A hitler is a front DB raise, for the front delt. I’ve just always been told they were called hitlers.
My main goal is strength, but I’ve hurt my hip squatting and my back deadlifting and was going to lay off the heavy stuff for awhile. The TBT was appealing because school starts back up soon here and I’m taking 20 credit hours, so time is not on my side.
The jerks are not split jerks, just ones kind of how they do in the worlds strongest man. I guess its actually a push press now that I think about it. I usually go kind of light with higher reps because heavier weights hurt my wrists. I’m pretty unflexible and after a week or two push pressing/power cleaning, my wrists are shot.
I pull conventional.
What is the 1-6 workout?
[quote]golferguy12 wrote:
A hitler is a front DB raise, for the front delt. I’ve just always been told they were called hitlers.
[/quote]
hahaha. I understand now.
Holy crap!
I’m trying to pull sumo with very little luck. I can pull 60 or so lbs more conventional. I was asking because we seem to be built similarly.
http://www.T-Nation.com/readArticle.do?id=459575
Keep it up.
[quote]Chewie wrote:
I pull conventional.
I’m trying to pull sumo with very little luck. I can pull 60 or so lbs more conventional. I was asking because we seem to be built similarly.
[/quote]
I was seeing a coach that helped with lifting and suggested I try sumo. I tried it for awhile and it just never felt as good. I figured I would benefit from sumo being long limbed, but I can just never get the leverage off the floor or something. Thanks for the encouragement.
Second TBT Workout
Bench
225x8,6
220x7
DB Curls
45x8,8,8
Chin Ups
8,8,6 (Did two more after just to get my 8)
DB Shoulder Press
65x8,6
60x6 WEEEAAAKK
Front Squats
190x8,8
185x8
Ham Curls
120x8
130x8,8
Then did some ab stuff and a little cardio after. It was a pretty good workout, although I was a little weak on the shoulder press. I benched 225 for 8 my first set pretty easy, which was a good sign.
[quote]golferguy12 wrote:
Second TBT Workout
Front Squats
190x8,8
185x8
[/quote]
Are you using clean grip or cross grip?
Front squats are awesome.
[quote]Chewie wrote:
golferguy12 wrote:
Second TBT Workout
Front Squats
190x8,8
185x8
Are you using clean grip or cross grip?
Front squats are awesome.
[/quote]
I use a cross grip. Im not flexible enough to get it into a clean grip.
Yea, I love front squats. I fractured my hip a couple years ago and never have gained good flexibility back in it, so back squatting can sometimes be painful, especially when trying to go deep. Front squats I have no problem at all getting ass to grass because of the narrow stance.
Whats the difference between cross grip and clean grip? Not how you hold them obviously, but do they change the squat in any way?