T Nation

My Road to 1200lbs (with Videos)


#1

So I competed in my first meet 2 weeks ago and totaled 1035, and you can find the results here: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/first_meet_for_lm_and_chaz

I've decided to do another meet in Nov. at SPF nationals and I want to total at least 1200. So I'm starting a log, mainly because I've never really done one successfully. Plus I'd like to see my progression written down AND I have scatter brain so I need to get my ideas written out to free up some exam space :wink:.

Today was my first day back. I'm continuing my HP mass split that I did going into the meet, but for now I'll be doing a lot more volume because I want to get up to 190 by the next meet, which is ~10lbs. The total volume is 36 reps/exercise. Upperbody day, Monday and Thursday, is OHP, Floor press, and BP. Lower body, Tuesday and Friday, will be front squat into back squat (probably most of the volume on front squat) and GM from pins. And I THINK I might do some conditioning after the workouts like light jogging after UP days and sprints after LB days, problem is, I hate jogging and sprinting.. Also I might do little "phases" here and there for lagging parts like abs, bis, traps and calves. The volume stays the same every week, only the intensity increases.

As for "nutrition", GOMAD on weekdays and regular eating on weekends. I guess it's around 5,000 cals on weekdays. Idk about the weekends though, depends on how much BEER I go through (I don't realy drink a lot, just wanted to sound cool).

Week 1: ramp to 65%
Week 2: ramp to 75%
Week 3: ramp to 85-90% w/ singles
Week 4: REPEAT

OK so onto today: 12 total sets/exercise
OHP: 115-2x3, 125-2x3, 135-2x3, REPEAT
Floor Press: 165-2x3, 175-2x3, 185-2x3, REPEAT
BP: 185-2x3, 195-2x3, 205-2x3, REPEAT
- 2x3- 2 sets of 3

SOOO felt awesome to get back in the gym after a week off, I was itching all last week to train and evertime I walked by my squat rack I caught a little chub (not realy). It was hard, but I managed to hold back from going too heavy today, just trying to get back in it. ANYWAYS I'm glad I finally got this outa my head, so now I can study and do good on muh FINALS. Not for a few weeks, but still. I may start putting up videos next week.


#2

Woke up tuesday and threw up a few times so decided not to train and just picked up a LIGHT workout today.

Lowerbody:
Front Squat- 155x2x3, 175x2x3, 185x3.. (my front squats are VERY weak anyway)
Squat- 185x3, 205x3, 225x3, 245x3.
GM from pins- 4x5 ramped up to 185 (this has always been weak as well)

Well thats it for today. Everything feels weak so I gota start kickin' ass and stop gettin sick.


#3

good luck mate. I guestimated I'm at around 1000lbs atm (doesn't mean much I know). Il be following


#4

I thought I posted yesterday, but I guess it didn't go through. So I'll post two today. @rugggby: Thanks man. It really didn't take long at all to get where I am now (which isn't very stong to me), but you look a hell of a lot bigger than me so should be pretty easy for you.

Thursday: Upperbody. Same as monday, but I did a small shoulder circuit afterward.

OHP: 115-2x3, 125-2x3, 135-2x3, REPEAT
Floor Press: 165-2x3, 175-2x3, 185-2x3, REPEAT
BP: 185-2x3, 195-2x3, 205-2x3, REPEAT

Circuit: facepull variation w/ blaststraps, front raises (over and underhand), DB shrugs
- 2 times through and max reps for all three (very light weight)


Friday: Lowerbody. Today I felt pretty good so added a few things. My focus is front squat for now, so back squat is taking a hit, but I feel its something I really need to work on.

Front Squat- 155x2x3, 165x3, 175x2x3, 165x3
Squat- 185x3, 205x3, 225x3, 245x3, 265x3
GM from pins- 135x5, 155x5, 175x5, 185x2x5, 205x3
- BB shrugs- 225x3x8, DB shrugs- 45s 3x10 (supersetted)
- 2 40 yd sprints
- a few sets of curls

I guess the whole workout took around an hour and a half, but I still feel awesome so I know it didn't kick my ass. GM's are starting to feel real strong and I've never done them so I'm sure I'll be hitting PRs pretty frequently. I'll try to keep the volume and bump up the intensity next week. Good luck to me? I know..


#5

meh ive always been naturally 'big' (not what id call big, but big to non lifters). The strength is coming slowly though, too slow in my eyes. How much do you weigh mate?


#6

~180 normally. I'm trying to get to a steady 190. You?


#7

I'm 202 now. I've had a weight burst over the last week lol. All that milk has finally kicked in! 5ft 9 trying to get 220 +


#8

@ruggby: damn that's solid. Well if my skinny ass can do it I know you can.

Upperbody: I decided to go heavy today and did floor press after BP (turned out to be pretty light though lol)

OHP - 95x5, 115x2x3, 125x2x3, 135x2x3, 145x2x3, 125x2x3, 135x3
BP - 165x5, 185x5, 195x3, 205x3, 225x3, 245x1, 265xfail.. 185x3x5 (guess that week off really hurt)
Floor Press - 155x3, 165x3, 175x3, 185x3, 195x3, 205x3

Shoulder circuit: facepull variation w/ blaststraps, front raises (over and underhand), DB shrugs
- 2 rounds, max reps

Felt good, but also feel weak. I don't get how my bench can drop 30lbs after one week off. Oh well it'll come back fast I'm sure and I'll be on to videoing PRs. Maybe tomorrow I'll video something..

Also, I decided to make a change to the lowerbody sessions and add in sumo deads for back squats. I'm stonger at them, but haven't done them in a while so maybe it's time to get it going again.


#9

Gots a video today of front squats. Also I really like the change I made to the workout with the sumos at the end. Was able to do a lot more on front squats and still get in some awesome posterior work to finish things off.

Lowerbody:
Front Squats - 155x3, 175x3, 185x3(previous max), 195x3, 205x3. Dropped down to 185 and came back up to 205 two sets at a time. Total of 11 sets and 33 reps. Will gradually bump it up to 40 reps.

http://www.youtube.com/watch?v=R5GKaQmqs6E[/quote]

Goodmornings(from pins) - 5x5 ramped up like this, 155, 175, 185, 195, 205
- noticed that the pins are a little high so fridays will be lower

SumoDeads - 225x3, 245x3, 275x3, 295x3, 315x3, 335x3
- 3 40 yard sprints

Felt great today and strong on everything. Only problem so far is my weight. Woke up this morning at 175. Hopefully my scale is messed up or something, but it pissed me off enough to stuff my face all day. Ran outa milk today too which royally pissed me off again. Tomorrow is another day.


#10

No video today but had an awesome workout. My brother just got home from college and decided to workout with us (me and my dad).

Upperbody:
OHP: 115x2x3, 125x2x3, 135x2x3, 145x2x3, 155x2x3, 135x2x3, 145x2x3
- 14 sets total, 42 reps
Floor Press: 175x2x3, 185x2x3, 195x2x3, 205x2x3, 215x2x3, 195x2x3, 205x2x3
- 14 sets, 42 reps
Bench Press: 185x2x5, 195x2x5, 185x2x5
- 6 sets, 30 reps (was pretty spent by this point)

Shoulder circuit: facepull variation, bat wings
- 3 times, max reps

Really liked the bat wings DJ showed in his latest article, definitely going to keep them in. Other good new is I'm back at 180 and climbing. I've shovled down at least 4,000 calories by this point and have at least 2 more meals to go so I'm set today and pretty pumped about how good things are going. Can't wait to tip 190 for the first time in my life.


#11

Felt a little weak today and my lower back was tight as hell even throughout my workout. A chiropractor visit is needed very soon.

Lowerbody:
Front squat: 155x3, 175x3, 185x2x3, 205x2x3, 185x2x3, 205x2x3
- So 10 sets total. Next week I'll bump it up to 12. My elbows hurt a little while holding it in a clean position.

GMs from pins: 135x5, 155x5, 175x5, 185x5, 185x5
- Set the pins a hole lower today and it felt like a completely different exercise. That last set of 5 tooks some serious psyching up to finish.

Sumo Deads: 225x3, 245x3, 265x3, 275x3, 285x3
- Not much volume here today. I used a different set of 45s that make the bar like an inch lower and I was definitely weaker like that.

I'll video the next upper body workout IF I can get at least 275 on bench. My diet is still going strong and BW is SLOWLY going up, so it's working.


#12

Upper body:

OHP: 115x2x3, 125x2x3, 135x2x3, 145x2x3, 155x2x3, 135x2x3, 155x2x3, 165x3
- 15 sets and 45 total reps

Floor Press: 185x2x3, 195x2x3, 205x2x3, 215x3, 225x2x3, 195x2x3
- 11 sets 33 reps

http://www.youtube.com/watch?v=pdaQkkKDPjI[/quote]

Bench Press: 185x2x5, 195x2x3, 185x2x5
- 6 sets 26 reps

  • Bat wings facepull variation. 3 sets max reps

I was itching to get to 225 so skipped a set of 215 to get there. Pretty good day and felt strong on everything except BP. Still getting used to the volume. I don't really know how may sets I'm going to do until I get in there. Today I was feeling strong on OHP so I pushed it out. Still felt strong on FP and decided to hit a PR. I've done 225 before for 2, this time got 2 sets of 3 so I'm pretty happy about it.


#13

Tuesday I was a little off, did lower on wed. and upper today. I felt drained today so didn't push it out too hard.

Lower body: I worked out at my schools gym wednesday and it doesn't have a squat rack so I powercleaned the bar for front squats and just followed those with deficit deads.

Clean to Front Squat: 155x2x3, 185x2x3, 205x2x3, 185x2x3, 205x2x3
- My traps are sore as hell it made the workout a little more difficult. 10 sets, 30 reps

Deads from 2" deficit: 225x3, 245x3, 275x3, 295x3, 315x3, 335x2, 365x1, 315x5
- I really missed deads so these were fun.


Upper Body:

OHP: 115x3, 125x3, 135x3, 145x3, 155x3, 135x2x3, 145x2x3, 155x2x3
- 12 sets, 36 reps
Floor Press: 185x3, 195x3, 205x2x5
- not really feeling these today, 16 reps
Bench Press: 185x5, 195x5, 205x5, 215x3, 225x3, 235x1, 245x1, 255x1
- decided to get some singles in, nothing too heavy though. 24 reps


#14

Had two big PRs today. Only two exercises too though lol.

Front Squats: 155x3, 185x2x3, 205x2x3, 225x3(PR), 245x3(PR), 275x1(PR)
- never front squatted 225 before, but busted it out like speed work today so I just went for a single. Had two or three in me at 275 too.

http://www.youtube.com/watch?v=6PIf8mQ06gk[/quote]

GM from pins: 155x5, 185x5, 195x5, 205x3, 225x3(PR)
- was standing on plates until 205, about an inch or so difference.


#15

EDITED for detail.

Two updates today. I guess the two heavy days and PRs I had last week drained me a little because I've been a little weaker past couple days. Not too bad I just turned em into low intensity days.

Upper:

OHP- 115x5, 125x5, 135x5, 135x3, 145x2x3, 155x2x3, 135x8
- 38 reps

Floor Press- 185x5, 195x5, 205x3, 215x3, 185x8
- 24 reps

Dips- 3x10-12

*Just wanted to get some pump work in after some heavy sets.

Didn't do bench because I felt I needed a break from all the pressing. I still got some pretty good work in despite being a little on the weak side.


Lower:

Front Squat- 135x3, 155x3, 175x3, 185x3, 205x3, 185x3, 205x3, 165x2x8(hard on my upperback)
- I loved the high rep sets. I killed my whole upper body and gave my quads a pretty good pump.

GMs from pins- 135x5, 155x2x5, 185x2x5, 205x3(PR)
- wanted to just get in some rep work, but felt good and went for 205 thinking I could get 1 so I'm happy with 3. The pins were set at my belly button so it was lower than usual.

Biceps- Hammer curl holds (20 sec) into preacher curls. 25lb DBs w/ fatgripz.
* 3 sets hold then curls one arm at a time.

EZ curl - 60lbx8, 50lbx8, 40lbx10, 30lbx10, 20lbx12.
* 20-30 sec rest between each set.

Going to the chiropractor tomorrow. time to get this shit figured out.


#16

Went to the chiro. yesterday and loosened up my back pretty good. I'm able to walk around now lol. Onto todays workout, felt like dropping the volume and moving some heavy shit.

Upper body:

OHP: 115x3, 125x3, 135x2x3, 145x3, 155x3, 165x3, 175x3
- 8 sets, 24 reps. 175 was heavy, 3rd rep was a grinder.

Floor Press: 175x3, 185x3, 195x2x3, 205x3, 215x3, 225x3, 235x3(PR)
- 8 sets, 24 reps. Not really going for a specific # on reps. just how it worked out.

BP: 225x2x3, 235x3, 245x3, 255x2
- 5 sets, 14 reps

Shoulder circuit: facepull variation, dips, batwings.
- 10 reps, 6, and 10

I felt like the dips hit my anterior delts better that front raises and the circuit felt awesome. I think I'm just going to start my BP where ever my floor press ends from now on and go as high as I can. I want to hit 275x3 by july so we'll see what happens. My weight continues to move, weighing 183 in the morning now so ~4lbs.


#17

Todays lower body session went a little lack luster. Moved some good weight, but felt a little drained by the end.

Front Squat: 135x3, 155x3, 175x3, 185x3, 205x3, 225x2, 245x1, 185x3x5.
- the sets of 5 are what got me. I had a 3-5 sec. pause at the top between each rep for stability muscles.

GMs: 135x2x3, 155x2x3, 175x3, 185x3, 195x3, 205x3

Was a good workout, just nothing special. I think I was a little drained from thursdays session. My brother just got home from college and will start his training monday. He's gotta put on ~20 lbs in 12 weeks so we'll see how that works. It'll be good to have some competition brewing.


#18

PRsssss. First workout with my brother since he's been back and been making him stuff his face. He had trouble with floor press, but it'll come up pretty quick. Decided to switch back to 8x3 and add in a volume/speed day for bench cause it's starting to irritate my chest again. I also had to bring the grip in on floor press cause of the chest.

OHP: 115z3, 125x3, 135x3, 145x3, 155x3, 135x3, 145x3, 155x3

Floor Press: 185x3, 195x3, 205x3, 215x3, 225x3, 205x3, 215x3, 225x3
- 205-225 all felt the same which was wierd. I think my speed is just slackin'

BP: 225x2x3, 235x3, 245x2x1, 255x1, 265x1(post meet PR)
- speed was nice on 265 and skipped out on 275 while I was ahead.

*shoulder circuit: facepull(max reps), dips(6 reps), bat wings(max reps). 3 rounds.

Felt loose on all sets leading up to the 265, which I didn't even think I could get, and managed to hit it with decent speed. Maybe I just needed something heavy in my hands to "wake up". Gettin excited for legs tomorrow. I'm throwing in powercleans to appease my brother. I'm hoping to increase my weekly workload to something like 6-7 days. I added arms back in saturday which I will log this week, and I want one day dedicated to hard conditioning and the other to powercleans and some plyos.


#19

Front Squats: 155x3, 175x3, 185x3, 205x3, 225x3, 185x3, 205x3, 165x2x5

GMs: 135x5, 155x5, 185x5, 205x5, 225x3
- I've been staying at the lower setting for that last couple workouts so the 205 and 225 are rep PRs.

Cut it short today because I had my last final to get to. Going tomorrow to pick up the rubber mat for the platform I'm gonna build hopfully by thursday/friday. I'll post a pic of it. I'm gonna put is up under the rack too so the damn thing will quit moving around.


#20

OHP(strict): 95x5, 105x5, 115x5, 125x5, 135x5, 145x1, 155x1

BP(speed work): 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3 205x3, monster mini added, 215x3, 225x3, 235x3, 245x3, light band added, 255x3, 265x3, 275x2.

A badass session and speed was great on every set.


Built a platform finally so the video is sporting that.

Front squat: 185x2x3, 205x3, 225x3, 245x1, 265x1, 275x1, 295xfail
- dropped it down onto the platform. worked like a charm :wink:.

Deficit deads ~3": 225x3, 245x3, 275x2, 315x2, 345x2, 365x2(video), 385x2
- last set was a HUGE grind.

http://www.youtube.com/watch?v=zttJpLeWedw[/quote]