* getting very consistent with backoff paused 405x2s. i'll try to up my protein calories a little again and see if i can get to 196-198lb without fattening up. i'm at 194-196lb for weeks now.
* felt strong for a good 405x4 paused but wanted to pace myself a little more. skipping most upperbody pull and concentrating on getting more volumes of upperbody push.
Tue Jan 31
morning paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets smith machine seated inclined press 135lb 5x2 sets | 195lb 5x8 sets seated machine dips 105lb 10x2 sets machine lat pulldown one arm 120lb 5x2 skip seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets
* been skipping the upperbody vertical pull because i initially thought it was giving me lots of doms in the mid-upper back area. it is probably more due to the volumes of seated shoulder press. my back has to adapt being crushed into the bench. not painful, more annoying discomfort.
* back to the machine lat pulldowns. 405x2 paused now repeatable even after more fatigue from yesterdays 405x3. a little more caloric surplus to up bw to 198-200lb. i'm 196lb dry.
* feeling very thick already this morning. my diet is kicking in. did lots of boiled eggs in the past few days. sodium and protein overload. been taking apple juice also preworkout for more energy. * 3-day worknight starts again tonight, 6pm-7am for the next 8 weeks for a job development rotation.will hit the gym a little early later. might go for another 405x3 if i can.
* 405x3 is getting easier and easier now. if i get my bw up without getting too fat, i might move up the top set to 435s. i thought i was doing 135lb on my machine lat pulldowns but it felt weird. i was not strong. realized at the end that i messed up switching the stack and used 150lb. ohwell.
Full Squats - Paused - Maintenance 455 #186 | 465 #4 | 470 #1| 475 #7 ~ = super set or drop set with less than 1 min rest logging in reps x sets
BW 194-198lb
Sun Jan 22
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x4 sets machine lat pulldown one arm 120lb 5x4 sets seated calf raises soleus 6x45lb 5x2 sets
* no more machine chest press. doing shoulder landmines for upperbody push.
afternoon paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets standing one arm cable shoulder press 40lb 5x4 sets | 50lb 5x1 sets
* landmine area busy with the afternoon crossfit peeps. did my vertical pushing using the lifefitness seated cable shoulder press but did them standing one arm at a time. the movement felt very close to the landmine but with a more consistent resistance from the weight stack.
Mon Jan 23
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb skip standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets bw chins 20x1 sets seated calf raises soleus 6x45lb 5x2 sets
Tue Jan 24
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb skip standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets smith machine seated inclined press 135lb 5x4 sets | 185lb 5x1 sets machine lat pulldown one arm 120lb 5x4 sets seated calf raises soleus 6x45lb 5x2 sets
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb skip smith machine seated inclined press 135lb 5x4 sets | 185lb 5x2 sets machine lat pulldown one arm 150lb 5x2 sets bw chins 20x1 sets seated calf raises soleus 6x45lb 5x2 sets
* don't like the cable shoulder press because the cable is leaving marks on my arms. it's on the way during lifting a little. went back to the high-incline smith machine press. works alright. don't like the hammerstrength seated press because it's lacking the bottom ROM that i always look for. i'm comfortable with the high-incline setup because my head is facing forward so i don't get dizzy.
Wed Jan 25
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb skip smith machine seated inclined press 135lb 5x2 sets | 185lb 5x8 sets | 205lb 5x1 sets machine lat pulldown one arm 135lb 5x2 sets seated calf raises soleus 6x45lb 5x1 sets | 7x45lb 5x1 sets
* did high volume of the inclined press just to make sure i'll be getting domd on the right muscles. calf raises was strong at 7x45lb but still crushed my lower quads supporting the weight.
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 5x45lb 5x2 sets smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb skip seated calf raises soleus 6x45lb 5x2 sets
* the inclined smith press is hitting the right muscles. soreness mostly in the upperchest/front delts. back to horizontal pulling also. those dialy 5x45lb really tire my romboids. i feel doms in the middle back up to the point of getting uncomfortable in the squat because of too much fatigue in there. the skiped days fixed it.
Thur Jan 26
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets smith machine seated inclined press skip machine lat pulldown one arm skip seated cable shoulder press 60lb 5x4 sets | 80lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* smith machine very busy tonight. will do my pushing tmrw morning. did not get enough daytime sleep. had a company sponsored event. 405x3 would be really tiring. the x2 was alright.
Fri Jan 27
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets | 205lb 5x1 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb skip
* ant delts getting thicker already from the smith pressing. i'm focusing on chest and head forward and pause at the bottom while the bar rests on my upperchest.
* did light seated dip machine for some tricep work. the smith shoulder pressing is not getting my tricep any serious action. kept the backoff 405 to doubles. skipped all upperbody pulling this afternoon. my rhomboid tightness just comes back really quickly. might need more rest for my back.
Sat Jan 28
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x4 sets | 225lb 3x1 sets machine lat pulldown one arm 120lb 5x2 skip seated calf raises soleus 6x45lb 5x2 sets
* inclined pressing is doing well. i know how 225lb feels like now and it's not very heavy. i'm doing these using the adjustable bench at 2 clicks down from the backrest at perpendicular. my head and chest are facing front. just enough incline for a bar path thats out of the impingement point of the rotator cuffs.
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets
* skipped everything else this afternoon. did the 2nd workout 5hrs after first at noon. morning workouts are ~ 5-6am ish. have to leave later and watch NBA at oracle. warriors vs clippers. we got this
* the last rep of seated chest press at 205lb was very heavy. i'm consistent with my seated chest press for weeks now. ant delt and triceps are getting thicker. chest is alright. thought about going back to dips because my left elbow is 100% again. dips feel more comfortable than the seated chest press..but i'm not too happy with constant elbow tenderness. * did the seated machine lat pulldowns with one arm at a time and it felt a lot better. 135lbx5s was not very heavy. i feel better with the ROM doing the pulling one arm at a time. * calf raises were easier on the top ROM only from wearing a different shoe. i got some costco levis chuck taylor canvas shoes with thinner sole than my all-star chuck taylor skateboarding edition. the chucks are a lot more comfortable for long walks because of the nike soles. will use thinner canvas shoes for calf raises from now.
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
Mon Jan 16
morning paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets | 205 5x2 sets machine lat pulldown one arm 135lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* resting machine lat pulldown. got sore from the last 135lb/150lb x5s. will go back to 150lbs later. very cold 38F morning.
afternoon paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets bw chins 20x1 sets seated calf raises soleus 6x45lb 5x2 sets
* was about to do the 150lb 5x2 sets on the machine one arm pulldowns but decided to take it easy and do bw chins for volume. only planning to do 5-10 reps because i'm heavy right now ~ 198lb wet bw (24oz apple juice pre/peri workout). first 10 reps felt like i was 180lb and just went all the way to 20. grip is toast but the movement felt very easy. the machine lat pulldowns are working. its a more comfortable way to add weights to my vertical pulling. doesn't look as cool as 90lb weighted chins but it does the job and better because i'm doing them more consistently. * i'm still on the IF 2x/day diet but added the apple juice or any fructose before and during workouts recently for more energy. 90-100g carb max per workout, and 2 shots of protein shakes post. thats my bulking. * 385x2 backoff was not hard. could have gone to 4 but i'm resting now. multiple 405s (4 singles a day for past few days) are tiring me.
* 27.5lb dumbells are the heaviest weight that i can palm comfortably behind the head. the 30lb are a lot thicker. did the dip machine for some tricep work. can go up to 120-135lb on these as backoffs. i'm not strapped to anything and at 150lb, i begin to get pushed up.
* gym was so packed and busy i was not able to find a 27.5lb db for my situps. squats maintaining at 385x2 backoff is getting me recovered. i was already strong again for 385x5 but will recover more. 385x3 and x2 2-set-backoffs for 5 total reps is good tonnage and wont burn me out. will start that tomorrow. * still grinding on the seated chest press and it's starting to feel alright. i feel doms on the ant deltoid so its working as planned. * will not do 7x45lb on the calf raise again. crushed my lower quads. felt good at that time so i did it.
Wed Jan 18
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x4 sets machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* getting ready for a very stormy week ahead here in SF. focusing on building up volume in the upperbody push. 185 5x4 sets for now until i feel ready for 195lb. 205x5 is too heavy to do daily.
afternoon paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets
* was only planning of doing 385 x3,x2 but felt very strong this afternoon. will start the 3-night work week and will get weak so i might as well do 5 reps. skipped the calf raises because i ran out of time. took me longer to find parking at the basement because of the heavy rain.
Thur Jan 19
paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets
Fri Jan 20
paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* repeat of yesterday but have time to do the calves today.
Sat Jan 21
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* cut back from 135lb down to 120lb on the vertical pulling. i'm getting sore too much from heavy pulldowns.
afternoon paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x2 sets machine lat pulldown one arm 120lb 5x4 sets seated calf raises soleus 6x45lb 5x2 sets
* starting to get some chest soreness from the pressing. will go back to shoulder vertical pushing. have to take it easy with the weight because it is very easy to use too much and burnout my obliques. did them today with staggered stance aligning the pushing side together. i used to do them with aligned feet placement but that burns the obliques supporting the off-centered weight. * squats tired from the 3-day worknights.
now that my elbow is 100% again back from dip overuse, ill focus on upperbody vertical pushing using the standing bb overhead press. 185lb vid hopefully. repping 165lb a couple of weeks ago.
if so, i guess I agree.. bigger back/traps/glutes/thighs looks more athletic. Adding in chest/arms/calves(mostly genetic) would make you look more like a BB'r.
if not, dno what you meant. lol.
yes. big chest puffing out is not my thing. even though i'm doing these seated chest press, i do them narrow grip with unflared elbows for tricep and deltoid action.
* started the lat pulldowns at 285lbx5s and maxd the machine at 300lbx5s. form felt good and took video to make sure i'm getting full ROM. chest press top set at 175s because the damn thing is heavy already. upperbody pulling totally dominating my upperbody push but i'm not too worried about that. i prefer not to have good numbers on the push because i'll start to look like everybody else. decent push is alright. something like 225lbx5s multi sets.
* standing OHP felt good. still weaker in the left arm because thats just how it is. dips felt good on the machine. i have to use a dip station with non-fat handles. don't have one here at 24hr fitness so i'm stuck with the dip machine as backoff volumes. the handles make a lot of difference on the stress on my elbows.
morning paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets standing one arm cable shoulder press 30lb 5x2 sets | 40lb 5x4 sets seated calf raise soleus 6x45lb 5x2 sets
* corrected the weights i logged for the cable shoulder press. i was only lifting half what the machine shows - multi pulley thing. machine stacks out at 75lb.
* getting consistent on the 385x5s and its getting easier now. doing them outside the power rack without pins. the squat cage in my gym has uneven floor. * thought about doing the one arm cable shoulder press to build my upperbody push but it will eventually just turn into a struggle with the little stabilizer muscles as i get to heavier weights. will have to build volumes on the seated chest press until it starts to feel good.
* felt adapted already to the seated chest press and decided to do explosive reps now compared to controlled push. the reps look the same but i can use heavier weights because i will go all out on the initial push to throw the weight up and decay that speed on the concentric. i was controlling and muscling the weights when i'm learning and getting used to the movement. all reps are still paused. rows and calf raises are also paused.
* gym was packed. did not have the squat rack. could have pushed for a 4-5 paused reps on 405 if i had the safety pins for peace of mind. 3rd paused single was still smooth without any glitch. will increase my protein shake intake post workout to bulk up some more.
* modified my work schedule yesterday and was able to take a post mid-night nap. lifted this morning and felt strong already. bw196lb. been drinking 2 shots of protein shake post workout. * chest press tired from 205x5s yesterday. will maintain this 4 sets of 135+185x5s for maintenance and go heavier when i feel recovered. * calf raises at 6 and 7 plates been consistent for months now but cannot do consistent 7x45s because of the crushing force in my lower quads from supporting the weight. i have more improvement to go on the standing smith calf raises but have to do this very carefully. so easy to burn out.
12 months per year, 3 month per cycle, and I will have 4 cycles in 2017. The key question is. If i am sure i can gain strength with Russian, can I transfer this strength to Jump with a 1.5 month cycle. I should be able to answer that in Mid Feb.
russian programs (mostly designed with PEDs) or any decent periodization routine focus on periods of volume-recovery-peaking.. strength numbers at your peak are not as important as muscle mass gained on the volumes - if you want to use strength training as a backbone for explosive training.
build bigger legs and your explosive training will be at another level.
a 405x1 is useless if you can not routinely do 325-345x5 every other day or two. if these 5 reppers are 2xBW, then you've made it.
wow kingfush still at it; lets see the standing dunk from free throwline some time!
wooot!!!
i prefer to stay healthy and yoked lately. still strong enough to have a decent SVJ as i'm maintaining a 2BW+ paused squat but not with the bodyfat levels that will get me dunking easily.
* left elbow showing little sign of dips overuse. i can raise my right arm about an inch higher because my left elbow ROM cuts off a little. will skip dips until i get both arms with same ROM again. * elbow fatigue does not affect my pulling. did the 6x45lb plates on the hammerstrength rows again on back to back days.
* the 5-6 plates a side on the smith calf raise is a good weight. 7 plates is ok on the calves but too heavy to twist the bar back to lock position. i was wearing gloves before to get more grip on the bar. i laid the bar on the safety pins on 7 plates.
* left elbow feeling so much better but another day or two of rest would be nice. doing more seated chest press instead. did some leg raises too with a 10lb db. i prefer to do exercises standing up or with a vertical torso. i get dizzy when i lie down. i have a naturally low blood pressure. but it can be anything. bench press, situps..etc. i'm ok doing them but if there is another way, i prefer to not lie down.
* doing these bent knee leg raises for the abs using 15lb kb on each foot. starting slowly and building the intensity but would prefer not to get domd abs so i'm really taking it easy. * warming up on the hammerstrength rows with 5 plates now. will maintain with 5 to 5+25lb, and heavy with 6 plates. i'l build intensity on the seated machine lat pulldowns while i rest the horizontal pulls.
* feeling strong on the squat from the volumes. did paused 385x5 without any issues. will cycle with 315x5s when i'm not as strong and peak at 385-405x5.
* still taking it easy with my upperbody pushing to really get my left elbow back to normal. full range of motion is there now but its very vulnerable if i go high intensity too soon. the machine chest press at 10x125lbs is a good recovery routine. will go heavier soon and drop the reps to 5s. * machine lat pulldown feeling really good. the 210lb resistance could feel like my weighted chins bw+30lb. no balancing with this machine setup so i just focus on pulling with good ROM and form. can get to 240lb+ in the next few days.
afternoon paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets machine seated chest press 125lb 10x2 sets machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets bent knee leg raises 30lb 5x2 sets
* maxed out the seated machine lat pulldown at 300lbx5 and was still able to get full ROM. this is a good weight. not too heavy and good enough for volume work. * seated chest press is already heavy at 200lbx5. machine maxed at 300lb but i'm no where near that anytime soon. * will do 270-285-300 on the seated lat pulldown.
* all gym closed. used the gym in my complex. not too bad. leg press machine full stacked at 300lb. it did the job. * did the chest press instead of shoulder press because the machine does not give me the full ROM on the vertical pressing.
* another sub 40F freezing morning. did 5 singles of 315 to get going. everything still feels easy even with my weight loss. i'm 192 empty. i cannot be 198lb+ for long because i start to accumulate fat. * another very strong upperbody horizontal pulling. dips are still doing good. bw volumes on days following 90lbx5s until i feel recovered. skipped the ohp and focusing more on the dips.
* thickening my legs again with higher backoff volumes and eventually top off again at 435-440lb. dips at 90lbx5s on back to back days. no tenderness or pain in elbow or shoulder. i prefer dips over overhead press because it feels better.. unless i start to break something again, il probably stick to this until 90lbx10s. * bw still at 194-196lb.
* resting the horizontal rows now and maintaining a top set of 5 reps on 5x45lb+25lb. will keep it there until i feel stronger to move the 25lb to another 45lb. thats the full stack of the hammerstrength machine. the 6th plate is only halfway loaded but it works. * dips still feel good. another 90lbx5 later and hopefully i can just maintain this pace without wrecking anything.
* the 6 plates on the hammerstrength row was not as heavy as i thought. got to the 5th rep with full ROM. dips stay on bw for now until i recover again. back to back 90lbx5 got me tired.
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