Dark_MadMax’s BodyBlog

So I am floating around 190 currently , but I dont really have an abs. I thought this is because of fat I gained but now I think while I probably did get some fat, but I think most of it is actually water. Wondering if I drop creatine and do some cardio what would I actually weight. Guessing around 175ish.

On one hand it is bad news- that would mean in last year I only managed to gain 15 lbs of lean mass.  On the other hand it is good news -since I hit 325/225/440 on my last 1rm attempt and that with only 15 lbs mass gain. My long term BW target is lean 225ish  so that means I have 50 lbs more to gain. Surely my strength should increase significantly as well with all that mass!

Now I am starting to think about using PH/AAS. I do not think I am quite ready for AAS though but PH could be a bridge. My weight gains go very slow now but strength on the other hand seems to keep progressing, so I am thinking maybe hold on little bit till I try ergogenic aids.

 So today (not sat) was actual heavy back squat day. I am approaching 90% of 1 rm range (in fact it is over 90% if you consider my old 1 RM and even  new lowest target (305) )  so belt was used. It is amazing how much difference belt makes for lower back soreness and pain -  I didn’t feel anything  in lower back today. So it was great.

Anyway squat workout was 265(no belt ) and then 270,275×4 (belted) .Then I thought what the heck  - lets try 280×3. And I did it! even one rep more . So 280×4.  Did also walkouts with 315 (damn heavy) and 335 (F@CKTON!!)

To put this in perspective in November 305 crushed me and I barely stood up with 290 . 3 Times a week squatting definitely works.

Also did some bench negatives (235 ,240 target 3 reps, but only done 2 for last 2 sets) ) and heavy 2brd presses (220-230 for 4 reps)

I am so paranoid about squat and bench so it does make it very important to hit training targets and so far I was more or less successful.

That is 3d day of the week. Went pretty good I would say

box squat  235,245×5, 250×4

Couldn’t  do last rep on 250    . But 235 was freakishly explosive - first 3 went up flying. That is why I made 25 lbs jump (last week it was 225×5)

Bench- trying to get my pause fast (only 3 weeks left till virtualmeet) .I was so damn scared I wouldn’t be able to do today workout paused (if so it would seriously jeopardize my target paused weight).  I think i got in 2 quality pauses  on first and 2nd set. So 200×2x5 with first 2 rep paused. I got a spotter to give me press command on 2nd set so it was almost  like a comp . I would still probably give up 25-30 lbs from my touch and go but ohh well - should have started training pause earlier

 Deadlift 335×5,350×5 -pretty good. I would even say "easy" - though 2nd set made me seriously dizzy after 3d rep - I had stars flying around my head when I finished   Also did single sumo with 345 - to check whether my sumo improved.

In  other news I finally can touch my toes .Yeah it took me one whole year to do this flexibility "feat".  Well at least some progress cause I could swear I was going nowhere with stretching.

So monday was really hard .Mainly because last on last rep with last of squat (it was good set though - 265×5- new 5 rep PR)  I really beat down my lower back -and it was so bad fatigue was literally killing me till the end of the day (not pain really but just immense fatigue). 

 So well this is my light day and I decided that it will be free of heavy work so I removed front squats and did Dynamic Effort squats instead. Damn it felt so good -bar flew up ,I was warmed up and eager, felt great.  I did 8 sets instead of planned 5 and topped it with heavry 3 rep front squat (was easy too) . 

Next was a bit of a down (heavy mil press) supersetted with NG chins - had a little bit of headache on those. Mainly due to chins ( I already worked heavy rows on tuesday).  And the rest of workout was ok. Stretching was totally awesome . And on the way home I felt simply great- no fatigue, just satisfaction and increased energy levels. And no signs of lower back fatigue at all!

Totally great! Saturday- here I come!

Here is detailed workout breakdown:

DE day Thursday 2/14/2008
Squat (DE)  8×3 175,185×4x,195×3x3
Front Squat 1×3 3×185
Mil. Press (to chest) 4×5 105,115×2x,120×5
NH Chins 3×10 3×10
Leg Curls  3×5 105×8,135×3x5
Bench(+3 paused) 6×3 155×6x3 (185×3)
Prone Trap raises 3×10 10×3x10
Tric Pushdown 4×5 65,75,80×2x5
Zottman Curls 3×8 40×3x8

So 8 RM test.  Results:

Squat 250×8
Bench 185×8
Sumo DL 305×8

I am pretty pleased. Both Squat and DL are 10 lbs above planned weight. Bench is right on target , albeit if not for shitty spotter I could probably done 190×8 (I have done 190×7 after 185×8).
 Now I am thinking that 5 rm cycle would be hardcore. So I will take next week break (cardio and stretching only) and after that do 1 to 2 month of 5 rm  . I hope to smash that damn 315/225/405 barrier and lay down good foundation for my 2nd year of training (which starts end of march)

p.s. In other news I also hit 190 lbs on a scale for a first time (that was bloated 190, but still) . Nothing big but damn  every 10 pounds is hard to gain for me

Well damn. I felt like I fried everything last week. 240×8 Squat felt like a ****ton and I didnt do any more heavy sets with it . ANd that was true for  everything else  as well- my wrists ,knees, shoulders  all were unpleasantly painfull and I had very low energy levels. I will make this wednesday a very light (but probably high volume) day. - I need to recover for 8 Rm maxout by Friday/Sat.

Here is todays workout:

 Monday 1/21/2008
Squat  135×10,240×8,135×2x12
Close Grip bench 3×8 135,145,150×8
Chins/Pull ups 8 RMish 25×8/10×8
Good Mornings   135×10,165×8,135×10
Incline  DB Press 3×8 60,65×2x8
Dragon Flags 2×8 2×8
Pistol sq (from bench) 2×8 2×8
 

So 2nd week of 8rep workouts , next week will be 8 rm tests. I keep tweaking my program , so I doubt anyone would recognize HST under it now  .

   For 5 rep work I will drop decline bench on Wednesday and probably toone down intensity on overhead DB work- My shoulders take hardcore beating methinks .Also  will think about doing something with GM/Squats (Monday) or  Squats /DL (Friday) -methinks now that the weights get heavier I will be seriously risking over-training my lower back

 Now what was good :

Squats 235×8,240×2x8  -I am  damn happy! That gives me real shot to try 245×8 or maybe even 250×8 next week

Bench 175×8,180×9,180×8. Finally I completed all 3 sets  for 8 reps . My right shoulder was hurting but completed and with 5 lbs  weight increase. -Again nice surprise

Sumo DL was okish (275×8,280×8). Hex plates really piss me off

So tried bunch of random stuff today for extra long workout (felt like it ) and tried power shrugs for 225×3x8. Had to use straps after first set -as  drop of the weight really beats on your grip (and I can DOH 8 reps of DL with 265 easy) . Very fun exercise - probably will try to incorporate them somewhere sometime since I do no trap/calves work and this  looks right- it is accessory for OL (good) ,it develops power (good), it is fun (double plus plus !)

In other news decline bench went pretty easy for 185,190,195×8 .Seriously thinking about doing 205 for 8 RM test. But since it is just accessory  I am not sure (the real test is bench which is for Friday - only 1 day rest ) .

So as 3d week of 10 reps training I decided to do 10 RM test. It turned out :

Squat 225×10

Bench 175×10 (pretty easy might have had 180  in me)

Sumo DL 265×10

Pretty good to my taste as it is significant improvement over my previous PR of 10 rm for squat (185×10 ) and Bench (155×10) .Didnt test 10 RM DL back, but sumo for 265×10 is imho on track (I want rep 315×4x5 sumo DL for my 5 rm cycle)

I  had in mind to do HST type program and after 2 weeks of random stuff I finally put together something. It looks less and less HST like and only thing I guess which I kept is : 3 times a week full body workout, 15,10,8,5 reps mesocycles (each 2 week). I do not have exact same exercises every day and I  have 2 heavy days (monday/friday)  with Wednesday being "light" day (full body workout nevertheless though).

I just  finished first 4 weeks ( 2×15 cycle and 3×10 cycle) .So far it was pretty good . In fact last 3×10 went so good that I decided to do one more week of it  .

My best 3×10 so far: sq 210×3x10 , bench 165×3x10 , Sumo DL 245×2x10.

Here is how my current layout looks like:

HST wk3(10×3)  
  
Squat 3×10 175×3x10
Good Mornings 3×10 125×10,135×2x10
Incline DB press 3×10 45×10,50×10,55×10
BB F lunges 2×10 95×2x10
Close Grip bench 3×10 125×3x10
WG lat Pulldown 3×10 150×10,160×2x10
Pistol sq (from bench) 3×10 3×10
Sidel l. ext rot 3×10 15×3x10
  
  
Lighter day Wednesday 12/19/2007
Front  Squat 3×10 135×2x10,140×10
Asst GHR 3×10 -40×3x10
Bench 3×10 155×2x10,160×10
Cable Rows 3×10 150×2x10,140×10
SkullCrushers 3×10 55×10,60×10,65×10
Oh squat 3×10 45×10,55×10,65×10
Zottman Curls 3×10 25×10, 35×2x10
Cable Backhands 3×10 20×10, 30×2x10
Dragon Flags  2×10
Dips /Legs raises  1×15 each
  
Heavy but short Saturday 12/22/2007
Squat 3×10 180,185×2x10
Sumo DL 2×10 225×2x10
Bench 3×10 165×3x10
DB Oh Press seated 3×10 40×3x10
Bar pushdown 3×10 50,55,60×10
  
Imho it is pretty hardcore and I start feeling it . will probably drop bench on Wednesday and replace it with either decline, either board presses - my shoulders and tric take a beating. Squatting 3 times a week is not so bad ,albeit that front squat feels like a burden .