225, 250, 280, 295 for 5 (1rm:332lbs)
315 for 2 (1rm:324lbs)
dumbbells: 105 for 7
Somehow did 30 reps of shoulder press slow, followed by 20 reps fast - never been able to go that high and have no explanation for it.
Still a little bit weak from being sick but actually started to feel really good about 1/3 of the way through it. Tricep exercises I was a bit weak on.
Not sure where my weight is but have changed my diet up a bit and am getting leaner but weaker. Is really hard to get the same number of calories on a healthy diet versus a crappy diet - but I feel way better and have been getting a bit to fat lately so is good to do this.
Keaver joined me again and not surprisingly can bench more than he can squat - which is usually the case for untrained individuals. He did rather well again but I think that he probably pretty sore unlike when we squatted.
Teh l2icks0r! & teh comeback!!
Moderator: enderzero
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Bill Drayton Jr.
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Bill Drayton Jr.
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Bench - week: 24:
225, 250, 280, 295 for 5 (1rm:332lbs)
315 for 2 (1rm:324lbs)
dumbbells: 105 for 7
Nearly an exact repeat of last week with the exception of the assistance exercises. Will basically be following this workout for a while. My bench has been stuck at the 335-350 range for a while. If I really work at it I can hit 350lbs but that is the end of it at the level of training I have been putting into it.
One interesting thing was that I seem to be very accustomed to this now. I don't get very sore and during the workout I don't become very tired - very strange. It almost feels like I haven't even done anything towards the end unless I go crazy with the reps.
I am going to incorporate a light chest day that I will do at home that is just going to consist of push-ups and maybe some dips between two chairs. I am hoping this will help increase strength a bit.
315 for 2 (1rm:324lbs)
dumbbells: 105 for 7
Nearly an exact repeat of last week with the exception of the assistance exercises. Will basically be following this workout for a while. My bench has been stuck at the 335-350 range for a while. If I really work at it I can hit 350lbs but that is the end of it at the level of training I have been putting into it.
One interesting thing was that I seem to be very accustomed to this now. I don't get very sore and during the workout I don't become very tired - very strange. It almost feels like I haven't even done anything towards the end unless I go crazy with the reps.
I am going to incorporate a light chest day that I will do at home that is just going to consist of push-ups and maybe some dips between two chairs. I am hoping this will help increase strength a bit.
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Bill Drayton Jr.
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Squat - week 16:
225 x 6 (1rm:261)
275 x 5 (1rm:309)
315 x 5 (1rm:354)
345 x 4 (1rm:376)
365 x 3 (1rm:386)
385 x 2 (1rm:396)
405 x 1
315 x 10 (1rm:420)
As with the bench I am going to be doing this squat workout for a while without changing the weights from week to week. I didn't attempt 385 or 405 last week as I still felt a little weak from being sick but hopefully tomorrow I will be able to get back to it. I did do 315 for 10 at the end though.
One big change in attempt to save my body and be able to perform better on my bike is that I will only squat twice a month instead of four times a month. The deadlift will be done twice a month as well and on the same day as the squat so I will alternate back and forth between the two.
retro edit:
I succeeded with the exact weights above this week. I did extra work on the leg extensions and really made my legs sore. I revisited my stance again and found that I had been getting back to the old stance where I was too wide with toes pointed out too much. Having fixed that made the squat feel more comfortable. I can go lower this way but the only problem is that I believe my knees are going beyond my toes. I think I may not worry about this though as long as I feel no pain in the knees which is what has been happening.
275 x 5 (1rm:309)
315 x 5 (1rm:354)
345 x 4 (1rm:376)
365 x 3 (1rm:386)
385 x 2 (1rm:396)
405 x 1
315 x 10 (1rm:420)
As with the bench I am going to be doing this squat workout for a while without changing the weights from week to week. I didn't attempt 385 or 405 last week as I still felt a little weak from being sick but hopefully tomorrow I will be able to get back to it. I did do 315 for 10 at the end though.
One big change in attempt to save my body and be able to perform better on my bike is that I will only squat twice a month instead of four times a month. The deadlift will be done twice a month as well and on the same day as the squat so I will alternate back and forth between the two.
retro edit:
I succeeded with the exact weights above this week. I did extra work on the leg extensions and really made my legs sore. I revisited my stance again and found that I had been getting back to the old stance where I was too wide with toes pointed out too much. Having fixed that made the squat feel more comfortable. I can go lower this way but the only problem is that I believe my knees are going beyond my toes. I think I may not worry about this though as long as I feel no pain in the knees which is what has been happening.
Last edited by Bill Drayton Jr. on Thu May 28, 2009 11:22 am, edited 1 time in total.
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Bill Drayton Jr.
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Dead - week 14:
225 x 8 (1rm:279) (pronated grip)
315 x 5 (1rm:354)
365 x 5 (1rm:411) (hook grip)
405 x 5 (1rm:456)
435 x 5 (1rm:489) (alternate grip)
495 x 1
I am going to limit using the alternate grip as much as possible to save my right bicep and so far it is working really well as I have no pain in the right arm now for what has been a horrible 8 or 9 months of pain. I have been supplementing with cissus quadrangularis, glucosamine, chondroitin, and fish oil. Not sure what one has really made the most difference but for some reason I feel much much better not just with the ligament pain(or lack of) but in other ways like it is easier to breathe, endurance is up, blood pressure is down, and for some reason my total cholesterol is very low - too low actually at 137...It was only a total cholesterol test so I need to get one that tests HDL to really know what is up.
I tried doing 495 for the first time in a long time and it was easy. I am confident that I have another 50lbs in me pretty easy - will have to try next week.
315 x 5 (1rm:354)
365 x 5 (1rm:411) (hook grip)
405 x 5 (1rm:456)
435 x 5 (1rm:489) (alternate grip)
495 x 1
I am going to limit using the alternate grip as much as possible to save my right bicep and so far it is working really well as I have no pain in the right arm now for what has been a horrible 8 or 9 months of pain. I have been supplementing with cissus quadrangularis, glucosamine, chondroitin, and fish oil. Not sure what one has really made the most difference but for some reason I feel much much better not just with the ligament pain(or lack of) but in other ways like it is easier to breathe, endurance is up, blood pressure is down, and for some reason my total cholesterol is very low - too low actually at 137...It was only a total cholesterol test so I need to get one that tests HDL to really know what is up.
I tried doing 495 for the first time in a long time and it was easy. I am confident that I have another 50lbs in me pretty easy - will have to try next week.
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Bill Drayton Jr.
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Bench - week 25:
225, 255, 285, 295 for 5 (1rm:332lbs)
dumbbells: 80 for 6, 90 for 6, 105 for 8
Didn't go for 315 this week - left shoulder did something weird during lifting and I unnecessarily took it easy. In the beginning I felt like I lost a little bit of strength but the strength came on later when I was doing dumbbell presses. Then something really weird started happening - I wasn't getting tired. Very strange. I took very minimal rests and eventually took no rest by doing the cross training thing. I kept going from exercise to exercise did ridiculous amount of reps at lower weight and got to the point of nausea but kept going. I wanted to drive myself into the ground. My endurance is going up while blood pressure and resting heart rate are both going down. Resting heart rate whilst sitting at the pooter has been consistently at 55bpm and as low as 48. BP at 116/61 currently. Don't know what the hell is happening to me but I feel really really good. The only thing that I can think of that could be causing these positive effects is from the fish oil, guggulsterones, and cissus quadrangularis. I have no other explanation for this. The endurance thing is something that I sort of noticed before but now seems to be much more prevalent. I have also cut out Gatorade and am using electrolyte packs with water or a pure glucose drink. Diet has been good - lots of oatmeal, brown rice, beans, green vegetables(broccoli & asparagus), whey protein isolate, chicken, fish, and corn tortillas.
dumbbells: 80 for 6, 90 for 6, 105 for 8
Didn't go for 315 this week - left shoulder did something weird during lifting and I unnecessarily took it easy. In the beginning I felt like I lost a little bit of strength but the strength came on later when I was doing dumbbell presses. Then something really weird started happening - I wasn't getting tired. Very strange. I took very minimal rests and eventually took no rest by doing the cross training thing. I kept going from exercise to exercise did ridiculous amount of reps at lower weight and got to the point of nausea but kept going. I wanted to drive myself into the ground. My endurance is going up while blood pressure and resting heart rate are both going down. Resting heart rate whilst sitting at the pooter has been consistently at 55bpm and as low as 48. BP at 116/61 currently. Don't know what the hell is happening to me but I feel really really good. The only thing that I can think of that could be causing these positive effects is from the fish oil, guggulsterones, and cissus quadrangularis. I have no other explanation for this. The endurance thing is something that I sort of noticed before but now seems to be much more prevalent. I have also cut out Gatorade and am using electrolyte packs with water or a pure glucose drink. Diet has been good - lots of oatmeal, brown rice, beans, green vegetables(broccoli & asparagus), whey protein isolate, chicken, fish, and corn tortillas.
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Bill Drayton Jr.
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Bench - week 26:
225, 255, 285, 295 for 5(1rm:332lbs) 315 for 2
Dumbbells: 85, 95, 105 for 6 AND 110 for 7
Felt pretty good, felt like I could have done 315 for 3. Gained strength and size this week. I attribute this to adding some push-ups at home done on Monday.
The workout was quite ridiculous again - just trying to push myself as far as I can but I can just keep going even after I have burned through all energy stores. Ridiculous reps with no rest from exercise to exercise. Kind of an addictive thing really.
Endurance has increased for biking as well. There may possibly be a link between the increase in endurance and a new supplement that I have been trying called Volumaize. I got a bunch of samples of the stuff and it seems to be doing something as I have noticed a bit of a difference in biking with it versus without. The crazy workouts have included it lately also. I've also just become more in shape or more athletic or whatever you want to regard the increase in level of fitness. Anyway, is quite nice to be in better overall shape - the legs are starting to get quite vascular which is a new thing...usually couldn't ever see veins in the legs but they are there from calves to quads.
Dumbbells: 85, 95, 105 for 6 AND 110 for 7
Felt pretty good, felt like I could have done 315 for 3. Gained strength and size this week. I attribute this to adding some push-ups at home done on Monday.
The workout was quite ridiculous again - just trying to push myself as far as I can but I can just keep going even after I have burned through all energy stores. Ridiculous reps with no rest from exercise to exercise. Kind of an addictive thing really.
Endurance has increased for biking as well. There may possibly be a link between the increase in endurance and a new supplement that I have been trying called Volumaize. I got a bunch of samples of the stuff and it seems to be doing something as I have noticed a bit of a difference in biking with it versus without. The crazy workouts have included it lately also. I've also just become more in shape or more athletic or whatever you want to regard the increase in level of fitness. Anyway, is quite nice to be in better overall shape - the legs are starting to get quite vascular which is a new thing...usually couldn't ever see veins in the legs but they are there from calves to quads.
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Bill Drayton Jr.
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Squat & Dead (combined) - week 17 & 15:
Squated first
225 x 6 (1rm:261)
275 x 5 (1rm:309)
315 x 5 (1rm:354)
345 x 4 (1rm:376)
365 x 3 (1rm:386)
385 x 2 (1rm:396)
405 x 1
Deadlifted second: (all used alternate grip)
135 x 6
225 x 6
315 x 5
405 x 5
495 x 1
I did most of my dead lift workout following the main dead lift sets and then did some leg curls/extensions. The curls hurt the inside of my right knee really badly. Not sure what I did to make my knee hurt but I think it may have had something to do with moving a piano. I only did a couple sets at low weight of leg curls.
I followed up with lat pull downs, skipped rows and skipped the seated row pull thing.
I did a ridiculous amount of leg extensions starting out first with 4 heavy sets and then many lower weight sets to the point of pain and barely being able to walk.
By the time I got to do my calves I was pretty much done and left calf started to cramp up. I attempted some bicep stuff but it was too much at that point. I was in the gym for about 3.75 hours.
Probably won't ever attempt to combine both my dead lift and squat workout together ever again - it is just too much to ask from my body. I ended up feeling a little sick the next day and also noticed that my resting heart rate was quite elevated.
225 x 6 (1rm:261)
275 x 5 (1rm:309)
315 x 5 (1rm:354)
345 x 4 (1rm:376)
365 x 3 (1rm:386)
385 x 2 (1rm:396)
405 x 1
Deadlifted second: (all used alternate grip)
135 x 6
225 x 6
315 x 5
405 x 5
495 x 1
I did most of my dead lift workout following the main dead lift sets and then did some leg curls/extensions. The curls hurt the inside of my right knee really badly. Not sure what I did to make my knee hurt but I think it may have had something to do with moving a piano. I only did a couple sets at low weight of leg curls.
I followed up with lat pull downs, skipped rows and skipped the seated row pull thing.
I did a ridiculous amount of leg extensions starting out first with 4 heavy sets and then many lower weight sets to the point of pain and barely being able to walk.
By the time I got to do my calves I was pretty much done and left calf started to cramp up. I attempted some bicep stuff but it was too much at that point. I was in the gym for about 3.75 hours.
Probably won't ever attempt to combine both my dead lift and squat workout together ever again - it is just too much to ask from my body. I ended up feeling a little sick the next day and also noticed that my resting heart rate was quite elevated.
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Bill Drayton Jr.
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Bench - week 27:
Wow it has been one week past the 6 months point and my bench peaked at the 18 week point with a 315 for 5 reps which is equivalent to a 354lb one rep max. So I'm just staying within the 330-350lb range now. Maybe doing a bunch of higher weight lower rep sets like 2-3 reps would help get through this...
225, 255, 285, 295 for 5(1rm:332lbs) 315 for 3!(1rm:334lbs)
Incline dumbbells: 85, 95, 105 for 6 AND 115 for 7
Similar experience as last week and definite increase in strength. My dumbbell strength is a strange enigma I don't understand at all. Why it goes up so dramatically sometimes is quite bizarre and today doing 115lbs for 7 reps after three heavy sets is somewhat inexplicable. At my absolute peak I was able to do 125lb dumbbells for 5 reps. Being able to do 115lb dumbbells for 7 reps now is amazing. Granted 10lbs on a dumbbell is a huge move but I could have done 120 for 5 reps today. Will have to see how things develop in the next month or so maybe I will be able to hit the 125s again.
I tried a new supplement today that contained the mother compound a number of methylated stimulants are derived from such as caffeine, theophylline, theobromine, and paraxanthine. Being highly caffeine sensitive these days I thought I would give it a try and barely experienced much ill effects - lately I will get massive anxiety, lightheadedness, and dizzy from about 80mg of caffeine such as what is present in a Red Bull. It was a little uncomfortable a few times and I did get pretty dizzy after doing some higher reps but is worth a try to see what happens at a slightly lower dose.
Ok so pretty much drove myself into the ground again with about a 3 hour workout and got to the point where it was pretty much pointless to continue as I had exhausted all my energy stores even with consuming pure glucose over the course of the workout. Afterwards I was somewhat nauseated again and found it difficult to eat for a while after. I don't really know where this desire to just workout until I have nothing left and get sick in the process is coming from but I look forward to it for some reason.
Did lots of high reps with low rest. I did an insane number of skull crushers with one set going to 105 reps...It's like I can't get enough no matter how many I do. I don't want to rest anymore I just want go and keep going. I've never been like this before with working out.
225, 255, 285, 295 for 5(1rm:332lbs) 315 for 3!(1rm:334lbs)
Incline dumbbells: 85, 95, 105 for 6 AND 115 for 7
Similar experience as last week and definite increase in strength. My dumbbell strength is a strange enigma I don't understand at all. Why it goes up so dramatically sometimes is quite bizarre and today doing 115lbs for 7 reps after three heavy sets is somewhat inexplicable. At my absolute peak I was able to do 125lb dumbbells for 5 reps. Being able to do 115lb dumbbells for 7 reps now is amazing. Granted 10lbs on a dumbbell is a huge move but I could have done 120 for 5 reps today. Will have to see how things develop in the next month or so maybe I will be able to hit the 125s again.
I tried a new supplement today that contained the mother compound a number of methylated stimulants are derived from such as caffeine, theophylline, theobromine, and paraxanthine. Being highly caffeine sensitive these days I thought I would give it a try and barely experienced much ill effects - lately I will get massive anxiety, lightheadedness, and dizzy from about 80mg of caffeine such as what is present in a Red Bull. It was a little uncomfortable a few times and I did get pretty dizzy after doing some higher reps but is worth a try to see what happens at a slightly lower dose.
Ok so pretty much drove myself into the ground again with about a 3 hour workout and got to the point where it was pretty much pointless to continue as I had exhausted all my energy stores even with consuming pure glucose over the course of the workout. Afterwards I was somewhat nauseated again and found it difficult to eat for a while after. I don't really know where this desire to just workout until I have nothing left and get sick in the process is coming from but I look forward to it for some reason.
Did lots of high reps with low rest. I did an insane number of skull crushers with one set going to 105 reps...It's like I can't get enough no matter how many I do. I don't want to rest anymore I just want go and keep going. I've never been like this before with working out.
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Bill Drayton Jr.
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Dead w/ some legs - week 16:
Quick squat warm-up with bar and 135.
Dead: 135 x 8, 225, 315, & 405 x 5, 495 x 1, 545 x 1, & 565 x 1
Surprised myself with being able to deadlift 565lbs with no real training to speak of. I didn't shake during the lift and pulled it smooth in one continuous motion - the lift was solid. I would have been able to pull 585 right now but will save that for later as my hamstrings took a beating lifting that much weight. It is very surprising that I am able to retain that much strength without training that hard. Getting back to the 600lb level is very feasible.
followed normal dead routine with added leg curls & extensions
curls: 80, 95, 110, 125 x 10
extensions: 155, 170, 185, 200, 215 x 10
paused extensions: 125 x 15, x 5
superset to fast extensions: 125 x 15, 5
grimace in pain from the weirdest thing with ears aching, really bad rear headache
rest
more extensions: 125 x 10, 125 x 5, 125 x 5, rest 125 x 10
grimace in pain from the weirdest thing with ears aching, really bad rear headache
quit
Something weird happened - in too much pain from high blood pressure? Current BP 30 min after workout is 113/63 w 79 HR...Neck strain? Why did ears start hurting like I was on an airplane? dunno...
Dead: 135 x 8, 225, 315, & 405 x 5, 495 x 1, 545 x 1, & 565 x 1
Surprised myself with being able to deadlift 565lbs with no real training to speak of. I didn't shake during the lift and pulled it smooth in one continuous motion - the lift was solid. I would have been able to pull 585 right now but will save that for later as my hamstrings took a beating lifting that much weight. It is very surprising that I am able to retain that much strength without training that hard. Getting back to the 600lb level is very feasible.
followed normal dead routine with added leg curls & extensions
curls: 80, 95, 110, 125 x 10
extensions: 155, 170, 185, 200, 215 x 10
paused extensions: 125 x 15, x 5
superset to fast extensions: 125 x 15, 5
grimace in pain from the weirdest thing with ears aching, really bad rear headache
rest
more extensions: 125 x 10, 125 x 5, 125 x 5, rest 125 x 10
grimace in pain from the weirdest thing with ears aching, really bad rear headache
quit
Something weird happened - in too much pain from high blood pressure? Current BP 30 min after workout is 113/63 w 79 HR...Neck strain? Why did ears start hurting like I was on an airplane? dunno...
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Bill Drayton Jr.
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Bench - week 28:
flat bench: 225, 255, 285, 300! for 5(1rm:338lbs) 315 for 3!(1rm:334lbs)
incline dumbbells: 85, 95, 105 for 6, 115 for 7
Messed around with the military press a bit to see what my max was and was able to do 165lbs for a single.
Tri-pushdowns: 85 for 8, 100, 115, 125 for 6, 130 for 8?!? How is that possible?
Followed up with a stupid amount of reps with skull crushers - I lost track and each set took over 3.5 minutes to complete with reps at least 70 per set with 50lb bar...did it twice so like 140 reps...was absolutely stupid - then a variation of tri-pushdowns with 40lbs for 50 reps...right after finishing the 70 rep set...I have NO CLUE what is going on here as my arms feel like I didn't even work out today.
I have been experiencing an unexplained phenomenon in terms of muscle work output and recovery. I need barely any rest between sets any more and I can go and go and go...AND usually after a ridiculous workout like the last four or five I am sore and worn out by the end of the night - my arms feel like they didn't do anything and I doubt the will be that sore tomorrow.
My legs should be destroyed from what I did to them on Tuesday but yesterday I felt nothing - today there is nothing like I never worked out...Also, my back never felt sore in any way. I have no clue how I can take 18 months off - dead lift for a couple months with low weight and then lift 565lbs. Two weeks from now I will attempt 585.
I have never experienced this ever before in all my years of power lifting. How is it possible to have this crazy recovery ability? I guess I shouldn't complain but I have no explanation for it other than the fish oil and the cissus quadrangularis...tis a mystery but a good one.
incline dumbbells: 85, 95, 105 for 6, 115 for 7
Messed around with the military press a bit to see what my max was and was able to do 165lbs for a single.
Tri-pushdowns: 85 for 8, 100, 115, 125 for 6, 130 for 8?!? How is that possible?
Followed up with a stupid amount of reps with skull crushers - I lost track and each set took over 3.5 minutes to complete with reps at least 70 per set with 50lb bar...did it twice so like 140 reps...was absolutely stupid - then a variation of tri-pushdowns with 40lbs for 50 reps...right after finishing the 70 rep set...I have NO CLUE what is going on here as my arms feel like I didn't even work out today.
I have been experiencing an unexplained phenomenon in terms of muscle work output and recovery. I need barely any rest between sets any more and I can go and go and go...AND usually after a ridiculous workout like the last four or five I am sore and worn out by the end of the night - my arms feel like they didn't do anything and I doubt the will be that sore tomorrow.
My legs should be destroyed from what I did to them on Tuesday but yesterday I felt nothing - today there is nothing like I never worked out...Also, my back never felt sore in any way. I have no clue how I can take 18 months off - dead lift for a couple months with low weight and then lift 565lbs. Two weeks from now I will attempt 585.
I have never experienced this ever before in all my years of power lifting. How is it possible to have this crazy recovery ability? I guess I shouldn't complain but I have no explanation for it other than the fish oil and the cissus quadrangularis...tis a mystery but a good one.
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Bill Drayton Jr.
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Squat - week 18:
stretch: hams,glutes,hips
bar x 12-15
135 x 8 (1rm:168) - only doing one set of 135 as a warm-up instead of 2
225 x 7 (1rm:270)
275 x 6 (1rm:319)
315 x 5 (1rm:354)
345 x 4 (1rm:376)
365 x 3 (1rm:386)
385 x 2 (1rm:396)
405 x 1
Squat style is deep and solid now...keeping with the narrower stance while turning toes forward more instead of out and letting the knees drift more forward - result is much lower depth and better quad targeting.
Dropped the 315 x 10 form reinforcement set but might add that back later.
Did not alternate between leg extensions and curls - just did curls alone but only 3 sets from 80, 95, and 110 for 10 reps each. PCL on right leg now is hurting...so strange every week pain alternates from leg to leg - hopefully next week I can return to full leg curl weight and sets.
Leg extensions 155, 185, 215, 230 for 10. Followed up with a huge amount of extensions at 125, 110, 95, and 80 for total failure and pain reps. Worried about doing so much of this because of the neck aches. I made a huge effort to relax my neck and not hold on to the bars below to remain more relaxed and it helped but the headache pain is still there. Ears were ok - hurt a little though.
Going to add plyometric hack squats next time to build up more power and also because I keep slamming the weight into the top of the leg extension machine. Pretty excited about adding the hack squats to improve power on the bike.
Destroyed my calves as usual...lots of pain...legs today are totally dead and in complete pain...
Followed up with ridiculous amounts of extensions
bar x 12-15
135 x 8 (1rm:168) - only doing one set of 135 as a warm-up instead of 2
225 x 7 (1rm:270)
275 x 6 (1rm:319)
315 x 5 (1rm:354)
345 x 4 (1rm:376)
365 x 3 (1rm:386)
385 x 2 (1rm:396)
405 x 1
Squat style is deep and solid now...keeping with the narrower stance while turning toes forward more instead of out and letting the knees drift more forward - result is much lower depth and better quad targeting.
Dropped the 315 x 10 form reinforcement set but might add that back later.
Did not alternate between leg extensions and curls - just did curls alone but only 3 sets from 80, 95, and 110 for 10 reps each. PCL on right leg now is hurting...so strange every week pain alternates from leg to leg - hopefully next week I can return to full leg curl weight and sets.
Leg extensions 155, 185, 215, 230 for 10. Followed up with a huge amount of extensions at 125, 110, 95, and 80 for total failure and pain reps. Worried about doing so much of this because of the neck aches. I made a huge effort to relax my neck and not hold on to the bars below to remain more relaxed and it helped but the headache pain is still there. Ears were ok - hurt a little though.
Going to add plyometric hack squats next time to build up more power and also because I keep slamming the weight into the top of the leg extension machine. Pretty excited about adding the hack squats to improve power on the bike.
Destroyed my calves as usual...lots of pain...legs today are totally dead and in complete pain...
Followed up with ridiculous amounts of extensions
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Bill Drayton Jr.
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Bench - week 29:
Really not much of a difference from last week other than adding three posterior deltoid exercises.
flat bench: 225, 260, 285, 295 for 5(1rm:332lbs) 315 for 3(1rm:334lbs)
incline dumbbells: 85, 95, 105 for 6, 115 for 7
military press: 95 & 115 for 8, 135 for 10
Tri-pushdowns: 85 for 8, 100, 115, 125 for 6
Added three posterior delt exercises that for some reason caused my traps to explode to painfully huge proportions.
Followed up with insane skull crusher sequence with 60lb bar first and then 50lb bar - each set to 3.5 minutes to complete...was retarded.
Drove myself into the ground again...but used to it.
flat bench: 225, 260, 285, 295 for 5(1rm:332lbs) 315 for 3(1rm:334lbs)
incline dumbbells: 85, 95, 105 for 6, 115 for 7
military press: 95 & 115 for 8, 135 for 10
Tri-pushdowns: 85 for 8, 100, 115, 125 for 6
Added three posterior delt exercises that for some reason caused my traps to explode to painfully huge proportions.
Followed up with insane skull crusher sequence with 60lb bar first and then 50lb bar - each set to 3.5 minutes to complete...was retarded.
Drove myself into the ground again...but used to it.
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Bill Drayton Jr.
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Dead - week 17:
stretch, light squat w/135 for two sets
Dead:
135 x 8
225 x 5
315 x 5
405 x 5
495 x 5 (1rm: 557lbs)
545 x 1
570 x 1
585 x 1
I pushed it quite hard on the dead lift with a set of 5 reps at 495lbs - that was a bit of a strain. After pulling 570 I felt something in my lower back but really wanted to go for 6 plates or 585lbs so I did and got it and am pretty damn satisfied as I am only 19lbs away from my all time max of 604lbs...The question I cannot answer is how is this possible? How have I been able to retain this much strength after taking 18 months off with no deadlifting or squatting of any kind? I have lost quite a bit of size as well so it is a mystery but one I am happy to have to wonder about.
I didn't do leg extensions or curls but added some plyometric stuff instead - pretty tough. Also added a couple more abdominal exercises that are just amazing so I have three different ones to do now. I have removed dumbbell side bends as well.
Dead:
135 x 8
225 x 5
315 x 5
405 x 5
495 x 5 (1rm: 557lbs)
545 x 1
570 x 1
585 x 1
I pushed it quite hard on the dead lift with a set of 5 reps at 495lbs - that was a bit of a strain. After pulling 570 I felt something in my lower back but really wanted to go for 6 plates or 585lbs so I did and got it and am pretty damn satisfied as I am only 19lbs away from my all time max of 604lbs...The question I cannot answer is how is this possible? How have I been able to retain this much strength after taking 18 months off with no deadlifting or squatting of any kind? I have lost quite a bit of size as well so it is a mystery but one I am happy to have to wonder about.
I didn't do leg extensions or curls but added some plyometric stuff instead - pretty tough. Also added a couple more abdominal exercises that are just amazing so I have three different ones to do now. I have removed dumbbell side bends as well.
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Bill Drayton Jr.
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Bench - week 30:
Flat bench identical as last week but worked out in different gym where dumbbells only went to 100 so did 100 for 10 on third set.
Did over 100 skull crushers with 50lbs (20 to head, 20 behind head, 50 close grip, 10 to head, and I think 20 more close)
thats it...
Did over 100 skull crushers with 50lbs (20 to head, 20 behind head, 50 close grip, 10 to head, and I think 20 more close)
thats it...
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Bill Drayton Jr.
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Squat - week 19:
stretch: hams,glutes,hips
2 x bar x 12-15
135 x 8 (1rm:168)
225 x 7 (1rm:270)
275 x 7 (1rm:330) miscounted
315 x 6 (1rm:364) miscounted
345 x 4 (1rm:376)
365 x 3 (1rm:386)
385 x 2 (1rm:396)
405 x 2! (1rm:417)
315 x 10 (1rm:420) 10th rep so deep hit supports
leg curls: 95, 110, 115, 125, 140 x 10
Done...been over training quads, new ab exercises killed my abs so laid off on those, forgot calves...
Felt incredibly powerful today, very strong, and very solid - all reps were extremely deep.
It was easy enough today to warrant increasing the difficulty but still stay at 405 as a max until I can hit it for 5 reps which should take a while.
Next squat workout I will try:
135 x 10 (1rm:180lbs)
225 x 8 (1rm:279lbs)
275 x 7 (1rm:330lbs)
315 x 6 (1rm:366lbs)
345 x 5 (1rm:388lbs)
365 x 4 (1rm:398lbs)
385 x 3 (1rm:408lbs)
405 x 2 (1rm:417lbs)
2 x bar x 12-15
135 x 8 (1rm:168)
225 x 7 (1rm:270)
275 x 7 (1rm:330) miscounted
315 x 6 (1rm:364) miscounted
345 x 4 (1rm:376)
365 x 3 (1rm:386)
385 x 2 (1rm:396)
405 x 2! (1rm:417)
315 x 10 (1rm:420) 10th rep so deep hit supports
leg curls: 95, 110, 115, 125, 140 x 10
Done...been over training quads, new ab exercises killed my abs so laid off on those, forgot calves...
Felt incredibly powerful today, very strong, and very solid - all reps were extremely deep.
It was easy enough today to warrant increasing the difficulty but still stay at 405 as a max until I can hit it for 5 reps which should take a while.
Next squat workout I will try:
135 x 10 (1rm:180lbs)
225 x 8 (1rm:279lbs)
275 x 7 (1rm:330lbs)
315 x 6 (1rm:366lbs)
345 x 5 (1rm:388lbs)
365 x 4 (1rm:398lbs)
385 x 3 (1rm:408lbs)
405 x 2 (1rm:417lbs)
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Bill Drayton Jr.
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Bench - week 31:
flat bench: 225, 260, 285, 300 for 5, 315 for 4(1rm:344lbs)
incline dumbbells: 95, 105, 115 for 6, 120 for 5
military press: 95, 115, 135 for 6
Tri-pushdowns: 85, 100, 115, 130 for 6
Tri-ropes: 160, 180, 200 for 6
I felt very strong today, haven't touched the 120s for a while and haven't been able to put up 315 for 4 times for a while - hopefully I can get back to doing it for 5 reps again in a few weeks. For whatever reason this is the strength standard that I want to be able to keep up. Basically it means being able to have a 350lb max. I want a similar thing with the squat - 405 for 5 reps but really I would like a 500lb max...prolly never happen though. The deadlift is where it should be at a 600lb max.
incline dumbbells: 95, 105, 115 for 6, 120 for 5
military press: 95, 115, 135 for 6
Tri-pushdowns: 85, 100, 115, 130 for 6
Tri-ropes: 160, 180, 200 for 6
I felt very strong today, haven't touched the 120s for a while and haven't been able to put up 315 for 4 times for a while - hopefully I can get back to doing it for 5 reps again in a few weeks. For whatever reason this is the strength standard that I want to be able to keep up. Basically it means being able to have a 350lb max. I want a similar thing with the squat - 405 for 5 reps but really I would like a 500lb max...prolly never happen though. The deadlift is where it should be at a 600lb max.
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Bill Drayton Jr.
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Bench - week 32:
flat bench: 225, 260, 285, 300 for 5, 315 for 4(1rm:344lbs)
incline dumbbells: 95, 105, 115 for 6
military press: 95, 115, 135 for 6
Tri-pushdowns: 100, 115, 130 for 6
Tri-ropes: 160 for 3, 200 for 6
Went for 5 reps on 315 and got 4.5. Died endurance/motivation wise after third set of dumbbells - too tired from BMX. Skipped dead lifting last Tuesday from being too tired.
incline dumbbells: 95, 105, 115 for 6
military press: 95, 115, 135 for 6
Tri-pushdowns: 100, 115, 130 for 6
Tri-ropes: 160 for 3, 200 for 6
Went for 5 reps on 315 and got 4.5. Died endurance/motivation wise after third set of dumbbells - too tired from BMX. Skipped dead lifting last Tuesday from being too tired.
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Bill Drayton Jr.
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Squat - week 20:
135, 225 x 8
275, 315 x 5
365 x 3
385 x 2
405 x 3 (1rm:429)
315 x 5
I have dropped reps to try and save my legs as recovery for BMX has been too difficult. I have dropped leg extensions as well. Leg curl progression 95, 110, 125, 140 for 10. Increased weight in calf raises using a progression of 135, 185, 225, 275. Did full sit ups and butt lifts to the point of pain - abs are still weak. Legs feel somewhat decent now the day after so will continue with this lower rep workout.
275, 315 x 5
365 x 3
385 x 2
405 x 3 (1rm:429)
315 x 5
I have dropped reps to try and save my legs as recovery for BMX has been too difficult. I have dropped leg extensions as well. Leg curl progression 95, 110, 125, 140 for 10. Increased weight in calf raises using a progression of 135, 185, 225, 275. Did full sit ups and butt lifts to the point of pain - abs are still weak. Legs feel somewhat decent now the day after so will continue with this lower rep workout.
-
Bill Drayton Jr.
- Post Apocalyptic
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- Joined: Tue Mar 25, 2003 2:48 pm
- Location: teh w00ds
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Bill Drayton Jr.
- Post Apocalyptic
- Posts: 2171
- Joined: Tue Mar 25, 2003 2:48 pm
- Location: teh w00ds
Bench - week 33:
flat bench: 225, 260, 285, 300,315 for 5, 315 for 5(1rm:354lbs*)
incline dumbbells: 90, 100, 110 for 6
military press: 95, 115, 135 for 6
Tri-pushdowns: 100, 115, 130 for 6
Tri-ropes: 160 for 3, 200 for 6
Worked out at Eastside gym!
Eastside gyms dumbbells are much heavier than what LA Fitness has but Eastide gyms 45lb weights are about 2lbs light so the 315 for five was really 303 for five...oh well
incline dumbbells: 90, 100, 110 for 6
military press: 95, 115, 135 for 6
Tri-pushdowns: 100, 115, 130 for 6
Tri-ropes: 160 for 3, 200 for 6
Worked out at Eastside gym!
Eastside gyms dumbbells are much heavier than what LA Fitness has but Eastide gyms 45lb weights are about 2lbs light so the 315 for five was really 303 for five...oh well
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Bill Drayton Jr.
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TAKING THE WEEK OFF for racing...
Skipping Deadlift (week 18 ) again AND not squating this Tuesday. Also NO benching this Thursday.
I have been totally destroying myself by combining wieghtlifting and BMXing and there are a couple big races coming up so I am not riding and not working out until race day to repair.
I have found the secret to recovery - SUGAR! Lots and lots of sugar following the workout. I have had a ridiculous amount of sugar lately and that is the only reason I can think of that I was able to recover from a retardedly difficult 5 hour session where two days earlier I had a difficult 3 hour session and the most difficult squat workout the day before that. I rode today as well and my legs somehow are fine...
I am amazed at how difficult BMX actually is in terms of athleticism, strength, speed, balance, technique, and the mental side of it. It keeps getting harder while at the same time easier...is bizzare.
I have been totally destroying myself by combining wieghtlifting and BMXing and there are a couple big races coming up so I am not riding and not working out until race day to repair.
I have found the secret to recovery - SUGAR! Lots and lots of sugar following the workout. I have had a ridiculous amount of sugar lately and that is the only reason I can think of that I was able to recover from a retardedly difficult 5 hour session where two days earlier I had a difficult 3 hour session and the most difficult squat workout the day before that. I rode today as well and my legs somehow are fine...
I am amazed at how difficult BMX actually is in terms of athleticism, strength, speed, balance, technique, and the mental side of it. It keeps getting harder while at the same time easier...is bizzare.