Turbolag's Lifting Log and Other Stuff

[Turbolag]

I got frustrated and quit? I'm just looking through your log for the first time. What is this "frustration and quit" talk?

I was frustrated because I couldn't reach back to grab the bar. Idk why I couldn't that day. Haha

So I stopped squats for the day and moved onto leg presses.

Actually, I think while I was having issues with reaching back it stretched my shoulders out that day. Now I can reach the bar. So its not as bad. Haha

I was irritated though, I kinda just wanted to leave, but I just went to leg presses and saved squats for another week.

 

[Turbolag]

12/08/2012

Back Day

Warm up

Deadlifts: 135 x 4, 135 x 2, 135 x 2, 135 x 1, 185 x 2, 185 x 2, 185 x 1, 225 x 2, 225 x 2, 225 x 1, 225 x 1, then racked the bar.

Lat pull downs sitting on the floor: 3x8-10 stopped at about 140 lbs on the machine

Seated cable rows: 3x8-10 stopped at about 140 lbs on the machine

Lat Pull downs on machine: 3x10 stopped at 190 lbs on machine

Shrugs: 2x8 135 lbs

No biceps today, I'm gonna let them rest another week. I've been working them quite a bit on my back day

Lying leg raises 2x10 followed by 2x10 crunches


Overall, the weight today felt great. I didn't wanna push deadlifts too much. I wanted to focus on getting my form better. I forgot my belt too so I stopped at 225.

Nice day though. The week off really helped. I'm gonna make sure to take necessary time off. Maybe every 4-8 weeks.

 

[Turbolag]

12/10/2012

Shoulder Day

Standing Overhead Press

Bar x 5, 95 x 5, 135 x 5, 135 x 5



Standing Side Laterals

30 x 8 , 35 x 8 , 30 x 5, 25 x 8


Seated reverse flies

3 x 8



Decline sit ups

plank for 30 seconds

stretched

reverse hypers off box

2 x 10 bodyweight

Weight felt alright. I didn't wanna push the overhead press too much because I am still sore from Thursday's bench session.

 

[Turbolag]

12/19/2012

Bench Day

No bench shirt today, all ungeared

Warm up

Working Sets: 225 X 2 , 255 X 1, 275 X 1, 295 X 1, 315 X 1, 335 X 0

Rack Lockouts.: 315 X 1 , 335 X 1

Decline Bench: 225 X 8 , 225 X 5

Skull Crushers: weight doesn't inclue EZ curl bar...Don't know what it weighs. 50lbs X 8, 70 lbs X 5, 90lbs X 2 then close grip presses for about 8 reps.

Not sure what this is called: lay down on a flat bench.... dumbbell in each hand, then basically do Skull Crushers: 25lb dumbbells X 8 , 30 X 5, 35 X 5

Behind the neck single armed dumbbell presses...bending your elbow and locking out. 20lbs X 5 , 30 X 4

Ab dolley for a couple sets, didn't count reps

Seated lower back machine 2 X around 10 reps , not sure on weight. Think I stopped around 150 lbs on the machine

Stretched

I didn't bench last week, I was still sore from the previous week. I didn't do any back or shoulder work either earlier in the week. I really just wasn't feeling well. I've been kinda stressed out lately over some stuff. One thing being my motorcycle wreck, and trying to get my bike repaired. Anyway....

Overall, I'm kinda pleased with the way 315 felt. Went up pretty smooth and not too hard. I thought I would have 335, but I got stuck at about the 1 board range and had to have some help. I think I'm weak out of the hole. Any ideas how to improve strength at the bottom ? Maybe 1 board presses ?

I'm kinda dissapointed also because I thought I would be able to press 335.

But I just broke into the 300s earlier this year. I think around April I benched 305 for the first time. Then I think around May or June I did 315, it was pretty hard when I did it, I didn't think I was gonna get it but I did.

My bench is kind of a weak lift for me now. It used to be my best lift, now its my hardest to improve on.

I am not following a workout program, there are a lot and I'm not sure which one to choose from. I would like to try the 3/2/1 cycle, but I'm not sure on the percentages, and not sure where to find more info on it. It is supposed to be strictly for strength gains.

So I'm thinking my bench max right now is around 325lbs. I weighed 262 today. I'm not very impressed with it, but I forget sometimes that it takes years to get a big bench. So I think I need to stay positive and just keep working on it.

Any suggestions are more than welcome!

 

[Turbolag]

12/20/2012

No gym today. Just thought I would post up what I just ate. My appetite had been sleeping for the past couple weeks. I was real hungry yesterday and today though.

Went to Churches Chicken:

#2 (3 piece with medium mashed potatoes, 1 biscuit)

1 chicken strip sandwich on toast ( forgot the name) pretty big though

6 piece chicken pieces in honey BBQ sauce

Small order of corn nuggets

2 raspberry cheesecake cookies from Sub way

1 medium diet coke

I'm full now.....

I'll clean up my nutrition after the first of the year.

 

[Excessiveone]

I'll have what he's having.

Hey Brock don't get too caught up in bench numbers game.
Keep the weights in the 80% range more often than not. With some basic assistance exercises (CGB, OHP, Floor Presses, dips, band work if possible) and the rest is up to diet and recovery.

For the bottom of the bench, Paused Bench Presses or Rack Press (if ones available) set right at chest level. Pick a weight that you can maintain good form with try to accelerate the bar all the way to the top.
Old school way, we use to do half reps off the chest using the same principal exploding out of the hole but only pressed the weight half way up then right back down brief pause then explode, 3 sets rotated weigh/reps 3-4, 6-8 alternated eow.

There any a plethora of routines to chose from, keep in mind all your trying to do is stimulate and more is not always better. Pick a basic routine to start then move on to more complex programs as your knowledge, physique grows.

Good Job on the bench this week!

 

[Turbolag]

I'll have what he's having.

Hey Brock don't get too caught up in bench numbers game.
Keep the weights in the 80% range more often than not. With some basic assistance exercises (CGB, OHP, Floor Presses, dips, band work if possible) and the rest is up to diet and recovery.

For the bottom of the bench, Paused Bench Presses or Rack Press (if ones available) set right at chest level. Pick a weight that you can maintain good form with try to accelerate the bar all the way to the top.
Old school way, we use to do half reps off the chest using the same principal exploding out of the hole but only pressed the weight half way up then right back down brief pause then explode, 3 sets rotated weigh/reps 3-4, 6-8 alternated eow.

There any a plethora of routines to chose from, keep in mind all your trying to do is stimulate and more is not always better. Pick a basic routine to start then move on to more complex programs as your knowledge, physique grows.

Good Job on the bench this week!

Thanks man!

Yea I get too caught up with not gaining fast enough. I start thinking man I haven't gotten much stronger, I must be doing something wrong.


I'll for sure try the pin press set above the chest. Thanks.

I found the right name for the workout. It's called wave loading. I think I might try it for a workout or two, but I don't wanna tear down the CNS either.

Thanks for the advice!

 

[Turbolag]

12/21/2012

Dead lift Day

No gear. belt and converse shoes. I have a dead lift suit. Inzer DL but I'm not real good at using it.

Bike for 5 minutes

Deadlifts: 135 X 2, 135 X 2, 135 X 2, 135 X 2

184 X 2, 185 X 2, 225 X 2, 225 X 2

255 X 2, 255 x 2, 275 X 2, 275 X 2

135 X 8 using hook grip, 135 X 8 using hook grip

Deadlift from pin just under knee, 4 reps conventional, 4 reps sumo (hook grip on sumo)

135 X 4, 4 , 225 X 4,4 275 X 4,4 315 X 4,4


lat pull machine: 2 X 10

Lat pulls sitting on the floor with wide grip bar...It looks like a capital I: 3 X 10 stopped at 140lbs on machine

seated cable rows 3 X 5-8 stopped at 160 lbs on machine

standing dumbbell shrugs: 50 X 10, 80 X 10, 80 X 15

standing barbell curls: bar X 5, 95 X 5, 115 X 5....I'm gonna have to move my bicep exercises to my shoulder day. My fore arms were shot, and I was tired

hyper extensions: bodyweight X 8 , a 25lb plate in each hand X 8 , 70lb barbell curl bar X 10, 5 (that worked awesome. I saw Johnny Jackson do this on youtube) My lower back was fried after that.

reverse hyperextensions off a box: bodyweight X 2

stretched


This workout took me 2 hours! I'm not complaining though. Its nice to be dead lifting again.

The weight felt great. I was exhausted afterwards though. Its hard getting tight before every set. Breathing in and tightening your abs. A lot of pressure too. I was really tired after getting tight for each set.

Does anyone else have that kinda pressure while squatting and or dead lifting? I read an article Andy Bolton sent out in his newsletter. He said tighten your abs, by pushing outwards, take a deep breath, and squeeze your lats.


I'm gonna have to do biceps on shoulder day. My forearms were too tired to curl the bar. And I was too tired also. Haha

Overall a nice day.

Went to Golden Corral afterwards

 

[Turbolag]

12/24/2012

Shoulders

Warm up

Seated Over Head Presses on smith machine: 135 X 8, 135 X 5, 155 X 5, 185 X 5, 205 X 5 (PR) 225 X 3 (PR) I haven't used this machine for seated over head presses in about two years. I tried 225 for 1 rep two years ago and luckily I had put the safety racks at chest level. I couldn't even budge it. So it felt nice to get it.

Side Dumbbell Raises: 25 X 8, 30 X 5, 40 X 5, 50 X 4

seated reverse flies: 2X8 , 1 X 4 (150lbs) PR

standing front dumbbell raises: 3X8

crunches with feet elevated 2X10 ( wow thats hard)

laying down on the floor, laying leg raises 2X8 ( really hard) You push your hips up once your feet are raised.



Overall, I'm happy with today. I've been wanting to get 225 seated shoulder presses on this machine for a while.

I actually wasn't training shoulders for a while this year. I would have this burning sensation in my shoulders when I would hold them up for a while. Ex: hanging my shirts up

It felt like acid was building up in my shoulders.

I thought I was over training my shoulders because of bench pressing. But it turns out, I wasn't training them ENOUGH. So I started doing rear delts more and training my shoulders again. I think overall that's helped them. They seem to burn a little less now.

They still burn like crazy when we put my bench shirt on. it takes a while for them to stop. Idk why they burn so much. Maybe my shoulders are just weak. Any suggestions? Anyone else have this issue ?

 

[Turbolag]

So it's Friday.

I was supposed to train legs on Thursday, but I got a stomach virus. Wasn't able to do much the past couple days.

I don't know if I'm gonna bench tomorrow. I think my strength is zapped.

So I may just wait till next week to start back.

 

[Turbolag]

12/31/2012

Shoulder Day

So I decided to start using the Wave Loading Method. I'm doing the 3/2/1 Method

Standing Overhead Press: Wave 1: 135 X 3 , 145 X 2, 155 X 1

Wave 2: 145 X 3, 155 X 2, 165 X 1

Wave 3: 155 X 3, 165 X 2, 175 X 1


I decided I would stop after 3 Waves


Standing dumbbell raises: 30 X 5, 40 X 5, 50 X 5

Lower Back Machine : 2 X around 20 reps 90-110 lbs

Reverse Hyperextensions on a box: 2 X 15

Ab Dolley for 2 sets. Didn't count reps. It works great, I'm laying on the couch and its hard to pull myself up using my abs because their fatigued.

Face Pulls: 3 X 10 worked up to 80 lbs on machine


Overall it was a good workout. I like the 3/2/1 method. I like how it prepares you to lift heavier. When I did the first wave, 155 felt kinda heavy, but by the time I did the 3rd wave 155 wasn't too bad.

I think I'm gonna keep using this method. I don't think I'm going to use it on dead lifts though. I had to start over on dead lifts, so I'm hoping the muscle memory will help me get back to where I was. So I think I'm gonna just stick to doubles on dead lifts. But I think on bench and military press I will use 3/2/1. Not sure about squats. I may just stick with 2 reps for a while. I'm hoping the muscle memory will do the same for squats. We'll see how it goes.

I'm not sure if my strength was affected this week or not. I was sick most of last week. I kinda felt weak when I first started. I thought about doing a 4th wave but I think I'll stay at 3 waves and see how that goes. I'm not sure how many waves you are supposed to do per workout. I read a log where this person did 2 waves. Then I read you go until you can complete any more waves. So I thought today I would just find my starting point and go from there.

I read that the 3/2/1 method can be hard on the CNS. So I am hoping I can recover in between workouts. I'm not sure how often I'm gonna deload.

Any suggestions or opinions are always welcome

 

[Turbolag]

01/02/13

Squat Day

Wearing shorts, t-shirt, belt and converse shoes

Warm up

Squats: ( in the power rack, squatting down to the pins, I think they were a little above parallel )

Bar X 5, 135 X 5, 135 X 2, 185 X 2, 225 X 2, 255 X 2, 275 X 2, 295 X 1, 315 X 2



leg presses: 3, 45lbs plates on each side, 1, 35 lb plate each side

3X10



Leg extensions: 3X10



Lower Back machine: 2 sets, 90-110 lbs. not sure on reps

Reverse Hypers on a box: 2 X 10 body weight



Nice workout today. I had a gym blooper on my 3rd set of squats with 135. I forgot to put collars on each side and weight slid off and fell on the floor.

I'm exhausted now. Getting tight really makes me tired. While I'm under the weight I push out on my stomach real hard. It makes the weight feel better doing this. But it really makes me dizzy, and get tired. Idk if thats normal or not. But the pressure I feel while under the weight and being tight is a lot. All this really wears me out.

That wraps up todays workout. I didn't wanna push myself too hard because I really wanna dead lift on Saturday.

And I also am hoping I can bench tomorrow.