Back on the Map!! Wed. 9/14.

Hello fellow lifters!! I am back on the map!! During this summer, the majority of the time I was lifting during lunch breaks and nights off while working at a summer camp. I have been doing more reps and a lot more dumbbell work to try to maintain weight and for the past month and a half, I've been training every other day in an attempt to accumulate more mass. Main upper body lifts I've used have been dumbbell pressing, dumbbell rowing, shrugs and power cleans and front squats to mix it up for lower body.

Beginning of Summer: 139 lbs BW
Summer Peak: 145 lbs BW

--> 6 lb gain!!!

This past week I didn't lift at all ... and after a rest week I came back and tested to rep maxes:

Bench
135x11 --> Rep PR!!!!

Pullups
BWx15
(thought I would get more, my rep max is 20)

Squats 3x3. Monday, 4/25/11.

Back Squats 3x3 (belted)
195, 205, 215

Box Squats 3x3 (belted)
185, 185, 185

Band-Resisted Squats 3x6 (belted)
135, 165, 165

Hang Cleans 2x10
95, 95

One-Arm Bent-Over Shrugs 2x30 ea
-> all w/ 135

Bus Drivers
-> (bar+25)x6 each way, (bar+25)x6 each way

**** WEIGH-IN: 141 LBS ****

GPP and Accessory. Saturday, 10-23-10.

GPP ...

Medicine Ball Slam Throws
-> with 16lb medicine balls
(bring ball above head, then slam down on ground -> for reps, 1-2 minute intervals)

Rope Ladder Drills
-> real quick to work on agility

Kettle Bell Hill Sprints
-> up Drake hill by track with 25lb kettle bells in each hand

--> ** 5 CIRCUITS **

Stretching

Exercise Bike
-> slow and easy for 10 min. to flush out lactic acid from legs

Forearm Gripper Machine
4 sets of high reps

LIGHT Rotator Cuff Exercises
-> all with 5 lb weights
-> 2 different exercises, 3x10 for each

**** MORNING WEIGH-IN: BODY WEIGHT @ 138 LBS --> MORNING BW P.R.!! ****

Bench. Tuesday, 10/19/10.

**** WEIGH-IN: BODY WEIGHT AT 139LBS ... THIS IS BEFORE WORKOUT AND BEFORE DINNER ****

--> GOT MY WEIGHT BACK UP + 2 MORE POUNDS!! I'VE BEEN EATING A LOT.

Bench 3x3 (with pauses)
145 --> P.R.!!!
155x2 + fail --> P.R.!!!!
145 (tough)
-> I know that I can hit hit a triple at 155 (I failed on 3rd rep about halfway up). Given my 1 rep PR is 160, this was a huge jump for me. 145 for the first triple felt really controlled!! My bar pop off the chest is getting way better. I credit this to the extra long pause bench.

Foam Roller Bench 4x5
160 --> P.R.!!!
150
150
155

Push Press 4x5
75
75
80
80
-> stayed moderate with these. wanted to focus on form. didn't go heavy.

Pullover Machine 4x8
180 = 4 plates
180
180
180

Cable Rows 2x15
100
100
-> slow and controlled, to get blood flow through elbows. elbows feeling mostly better. little pain.

Rear Delt Flys 2x10
12s
12s

Light Hammer Curls 2x10
12s
12s
-> very light, very slow and controlled, simply to get blood flow through elbows.

Cable Ab Crunches 3x10
80
80
80

Lateral Delt Raises 2x10
12s
12s

Forearm Fingertip Holds
2 sets with the 25 plates
-> lasted about 10 seconds each set, forearms fatigued!!

Running
-> 1 mile at 9:20 pace on track, slow and easy

Deadlifts. Thursday, 9-30-10

Deadlifts (belted)
315x3 @ 9
335x2 --> P.R.!!!! (form was bad, kept lifting butt up first, so I did not attempt a 3rd rep but I could definitely hit this for a triple)

Squats Off Pins 3x3
205
215
225

Good Mornings 3x5
115
125
135 --> P.R.!!

Shrug Machine 3x10
3 plates x 10
3.5 plates x 10
3.5 plates x 10

One Arm Rows 3x5 each arm
75 --> P.R.!!!
75
75

Cable Ab Crunches (with pauses)
100x6 --> P.R.!!
100x4
90x6 + 5 second hold

**** Body Weight: 137 lbs ****

--> I'VE GAINED 5 LBS SINCE SCHOOL STARTED IN THESE FIRST 2 WEEKS BACK.

Month-Long Madness. Combined July Workouts Post.

PREFACE:

To start off, yes I just used a 'preface' on the UCLA Power-lifting Blog page. Since this post will appear something similar to a novel, it fits. Here we go ...

I have been lifting anywhere from 2-4 times a week. For the month of July, I averaged around 3 times a week. I made sure that most weeks I always hit all the major muscle groups twice in the week though whether that was 2 workouts doing EVERYTHING or 4 workouts with 2 upper body days and 2 lower body days or a fun 3 with lots of mix/match.

Also, my body weight has fluctuated between 133lbs to an all time high of 141lbs (HUGE P.R.) which took place 2 days after my 1 week family vacation to Alaska which consisted of all-you-can-eat buffets and lots of STEAK AND ICE CREAM (and mashed potatoes). The morning after that 141 weigh-in I was still 137lbs which is an all-time wake-up/morning P.R. as well.

WORKOUTS:

Squats & Deadlifts. Thursday, 7/1/10

Back Squats 3x3
-> no belt, no chalk
185 x 3 x 3

Stiff-Legged Deadlifts 3x5
-> no belt, no chalk
225 x 5 x 3
-> with resetting the weight on the ground each rep (no bouncing, no momentum)

Barbell Shrugs
275x8 (just one set, ran out of time)
-> forearms/grip tired and slipping at the end

First Day on Alaska Cruise. Bench and Back. Saturday, 7/3/10

Bench
115x8 (touch & go)
115x5 with pauses
115x5 with pauses
115x5 with pauses

Dumbell Bench 4x5
50s x 4 x 5 (feels good)

One Arm Rows 4x5 (each arm)
65 x 4 x 5

Lat Pulldown (Medium Grip) 4x4
162.5 x 4 x 4
-> all thumbless grip, bringing it down to just below chin level

** (ran out of time) **

Third Day on Alaska Cruise. Squats & Core. Monday, 7/5/10

Back Squats
135x8
135x8
135x10
-> these were extremely difficult to maintain balance because boat was moving during the workout and rocking back and forth over the waves.

Machine (Horizontal) Leg Press
240x8
260x8
280x6 (tough)

Good Mornings 2x10
95
95
-> these were still tough with the boat rocking.

Aerobics Ball Crunches with Dumbell Behind Head
40x5
40x9
40x12

Fourth Day on Alaska Cruise. Incline Bench and Back. Tuesday, 7/6/10

Incline Dumbell Bench 4x7
50s x 4 x 7

Traditional Row Machine 4x8
-> similar to a bent-over barbell row, medium grip
112.5 x 8 x 4

Arnold's Shoulder Press
30s x 8
35s x 6
35s x 7 (tough)

Barbell Shrugs 2x12
225 x 12 x 2

Chest Fly Machine 2x10
62.5 x 10 x 2

Lateral Dumbell Shoulder Raises 2x8
15s x 8 x 2 (very tough)

Front Dumbell Shoulder Raises
20s x 7 (tough)
15s x 13

Rear Delt Flys
10s x 12
10s x 15

Tricep Extension Pushdowns
100lbs? x 15
100lbs? x 20

Bicep Curls
25s x 8 reps (one set for incline curls)
25s x 10 reps (one set for standing, twisting curls)

Seventh and Final Day on Alaska Cruise. Bench, Back, & Lower Body. Friday, 7/9/10

Traditional Row Machine 3x6
125 x 6 x 3
-> using thumbless hammer grip. machine similar to one arm row.

Chest Press Machine 3x6
125 x 6 x 3
-> hammer grip hold

Machine (Horizontal) Leg Press 3x6
-> had position of seat so close that hip joints broke parallel relative to knees
220 x 6 x 3

Ultra-Wide Grip Lat Pulldown 2x8
112.5 x 8 x 2

Chest Fly Machine 2x10
-> had position super wide (>180 degrees) so that I was starting with my arms way back
50 x 10 x 2

Power Cleans
111 x 5 + fail
111 x 6
111 x 6
-> couldn't get elbows up at all
-> legs tired after machine leg press
-> i had very little explosion

Forearms
1 set of "back & forths" with wrists

Lifting on Land Again. Squat Day Big Time on my Birthday with my Younger Brother. Monday, 7/12/10

Back Squats 5x5
-> no belt
185x5
195x5 --> P.R.!!!
195x5
195x5
195x5

Box Squats 5x5
135 x 5 x 5
-> on the 12 inch box

Pause Squats (3 second pauses) 3x3
135 x 3 x 3

Barbell Lunges 3x6 each leg
95 x 6 x 3 (feels good)
-> right glute a little tight

Shrug Machine 5x5
3 1/2 plates each side x 5 x 5

Bus-Drivers (Core) 4x8 each way
-> first set with a 25 plate on the bar
-> second set with a 35 plate on the bar
-> third set with a 35 plate on the bar (tough)
-> fourth set with a 25 plate on the bar

Bench and Back. Saturday, 7/17/10

Bench (with pauses) 4x4
135 x 4 --> P.R.!!!
135x4
135x4
135x4

Dumbell Bench (with pauses)
50s x 5
50s x 6
50s x 6
50s x 6

Close Grip Bench (with pauses)
115x5 + fail
115x4 + fail
115x4 + barely fail + fail

Bent-Over Rows 4x4
135 x 4 x 4 --> P.R.!!!
-> with back parallel to ground

Semi-Bent Over Row Machine 4x5
2 1/2 plates (115) x 5
115x5
115x5
125x5 (tough)

Ultra-Wide Grip Lat Pulldown 3x5
-> bringing bar to just below chin
160 x 5 x 3 (tough)

** STRETCHED **

Squats and Sprints. Monday, 7/19/10

Back Squats 4x4
-> no belt
205x4 --> P.R.!!!
205x4
205x4
205x4 (tough)
-> bad form, caved in/forward a lot, knees wobbly, but I got the weight up!!

Box Squats
155x4 --> P.R.!!
155x4
165x4 --> P.R.!!!
165x4
-> using the 12 inch box

Sprints
5 sets of 40 meter sprints on a slight uphill at the park on dirt/glass witha jogging start, kind of slow today

** STRETCHED **

Incline Bench, Stiff-Leg Deadlifts, and Cleans. Thursday, 7/22/10

Incline Bench 3x4
-> tough and go off of upper pecs
115x4
125x4 --> P.R.!!!
125x4 (easy)

Stiff-Legged Deadlifts
-> no belt, no chalk
255x4 --> P.R.!!!
275x4 --> P.R.!!!!!!!! HUGE P.R.!!!!!!!

Power Cleans
135x3 -> P.R.!! (tough)

Hang Cleans
115x3 + fail

Back at Wooden for Back. Tuesday, 7/27/10

Weighted Pullups
-> worked up to a heavy set
55lbs x 4 reps --> P.R.!!!

Pullover Machine
180x5
180x5
180x4 + fail -> pause/hold

Weighted Face Pulls
-> on lat pulldown machine
100x8
110x8
110x7 + fail

Barbell Shrugs 2x12
225x12
225x12

Bicep Curls
60x5 open grip
40x10 reverse grip
40x10 reverse grip

Bench. Wednesday, 7/28/10

Bench (tough & go)
135 x 5 --> P.R.!!
135x3 -> stopped early mid-set because my right middle back didn't feel right during the arch

Iso-Lateral Bench Machine
1 plate each side x 6 reps (tough)
1 plate each side x 5 reps (tough)

Decline Bench Machine
-> 1 strip set of 40lbs each side x 10 reps, 30lbs each side x 5 reps, 20lbs each side x 15 reps

** (ran out of time) **

Fun with Kyle and Misael and the 2-Board. Saturday, 7/31/10

2-Board Bench
135x5
155x3 --> P.R.!!!!
155x3 (tough)
155x3

2-Board Close-Grip Bench 2x5
-> medium close-grip (thumb length away from smooth part of bar)
135x5
140x5 --> P.R.!!!

Floor Press
115x8 (one set)

Weighted Face Pulls 4x5
120 x 5 x 4

Close-Grip Cable Rows
150x4
130x6
130x6

Individual/Separate Handles Lat Pulldown Machine
130x8 (just one set)

Rear Delt Flys Machine 3x8
115 x 8 x 3

Standing Bicep Curls 2x8
-> twisting dumbells in on the way up
25s x 8 x 2 for each arm

**** Weigh-In: 134.5 lbs (boxer briefs) ****

** STRETCHING **

CONCLUSION:

Lifting 3-4 times a week and doing 10-12 sets total of 3-4 solid exercises does me very well. By lifting less times a week I burn less calories working out and the lower number of days I am in the gym, my metabolism is not as high for those days which helps my gain weight as well as eating lots of steak and ice cream and mashed potatoes!! By doing 10-12 sets total and less accessory work I can focus on my 3-4 main lifts and get out of the gym without over-training my muscles.

Afternoon Bench + Body Weight Gain (New Max), Wednesday 5/5/10

Bench (6x3 with pauses)
135x3
135x3
135x3
135x3
135x3
135x3
-> tough.

Weighted Dips
10lbs x 5
15lbs x 5
15lbs x 5
15lbs x 5
-> SOME ELBOW PAIN AGAIN. DAMN.

Incline Bench (4x6 touch and go)
95x6
95x6
105x6
105x5 (real tough)

Cable Flys (3x10)
35x10
35x10
35x10

Lateral Raises Machine (a.k.a. "GET YOUR EAGLE ON")
50x5
40x8
30x10
30x10
-> brought shoulders up real high (close to ears) on the last 2 sets. this felt smooth.

-> FELT REALLY GOOD TO FINALLY DO SOME LATERAL RAISES. MY LATERAL DELTS ARE PRETTY WEAK. MY SHOULDERS ALL AROUND ARE PRETTY WEAK ...

SOLUTION: GET MY EAGLE ON MORE OFTEN.

**** Body Weight: 138lbs --> P.R.!!!!!!!!!!!!!!!! ****

-> weighed in with only boxer briefs on around 3:30pm with 2 meals in me. I went to the bathroom twice today before weigh-in.

-> TRYNA GET SWOLE IN HERE ... MAYBE THE EXTRA CRUNCHY PEANUT BUTTER, ORIGINAL STYLE TRISCUIT CRACKER, & CLOVER HONEY DIET IS PAYING OFF ... !!!!

Sunday Bench #2 - 5/2/10

Bench
135x3
135x3
135x3
-> all with pauses
-> NEED TO WORK ON KEEPING FEET STABLE

Weighted Pushups
55lbs x 3
88lbs x 1 + 2 fail --> P.R.!!!
(major misload. oh well. good to know i can do a pushup with 88lbs on my back)
70lbs x 3 --> P.R.!!! (i'm very happy with this especially after almost maxing out haha)
70lbs x 3
70lbs x 3

Floor Press
115x5
115x5
115x5
115x5

Bent-Over Rows (with back parallel to ground, very strict form, no leg drive - all back)
95x8
95x8
95x8
95x8
-> all thumbless grip

Ultra-Wide Grip Cable Row Shrugs
100lbs x 8
130lbs x 8
130lbs x 8
-> all thumbless grip
-> only using traps and scaps, very short range of motion

Still-Rings Pullups (Bodyweight)
12 reps
8 reps
5 reps + 1 fail (damn I'm tired)

Dips (Bodyweight)
6 reps
6 reps
5 reps

**** Stretched Afterwards ****

----->>> Current Body Weight: 135 lbs in boxer briefs
(this weigh-in took place at 3:30pm with only 1 big meal in me and no other snacks, also went to the bathroom in morning)

The Devil's Lair: Last Winter Installment

Last day at Diablo for the winter. I will return in the summer to get really strong.

Box Squat: 155x2x12
185x2
205x2
225x1

I need to:
-Spread the floor
-Come down faster, but under control
-Drive through the hips off of the box

All of that considered, I felt like I'm coming along pretty well. I'm actually using my hips and hamstrings to squat (they're weak, so that's why the numbers suck right now) and if I really bust ass I could be squatting decent numbers in February.

Deadlift against light bands: 225x1
275x1x5

These weren't too pretty after the squats (my hips were shot to hell). Still, my DL is getting a lot better I think.

During the squats and afterwards, Ted was talking to me and the other new guy about weight gain. He wants me to gain at least 3 lbs a week until I hit 220 (for the February meet), and then get up to 240 before I return to Diablo in June. Then over the summer I will get up to 260. I need to make these goals, as I have heard that the price of failure is not pretty.

The Devil's Lair: Last DE Bench

Bench: 95x3x4
115x3x4
135x3
165x3
185x3

I need to remember 3 main things: 1 - leg drive; 2 - chest up & belly full of air; 3 - sink my lats and press with my back & tris. Starting to get it, which is a good sign.

Tate Press: 35x10
45x10, 10, 10

Cambered Bar Bench Pull: 25'sx5
35'sx5
45'sx5, 5, 5, 5

Rickshaw Shrugs: 315x10x4

Forearm Hammer thing

Weighed in at 205 again today. Ted decreed that this was not enough, and that I needed to be at least 220 by the February meet.

The Devil's Lair: ME Bench 2

3-board: 195x3
215x1
225x1
235xfail

These were done with much better technique. I am starting to get the hang of things. Hillary even said that my 225 looked good. Gasp! I am still losing tightness at the bottom, which can be fixed by stronger lats. If I build up my lats and upper back, I should be able to bench much more.

DB Bench (palms in): 60x5
75x5, 5
80x5, 5

T-bar Row (these are done with minimal leg drive): 2plates +25 x 10
3x10, 10
3+25 x10, 10

Rear Delt Raises: 30x10/10
35x10/10, 10/10

Ted told me to not dick around on the rear delt stuff, and really try and push the weight. He said that a lot of the guys will go up to the 115's for these.

Today I met more of the guys there, including George. George came to Diablo at 225lbs. After one summer, he left Diablo at 270lbs. 55lbs gained. His advice was eat all the time, drink protein shakes when you aren't eating solid food, and don't fail. Ted apparently comes up with hellish punishments for failure.