Longs log

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
218.0
Macros adjusted to,
250g carbs, 55g fats, 200g protein.

Had to reassess my goals because I still was hanging on to weight goals that are kind of meaningless at this point.

The overall goal is to add lean muscle mass. And not be fat of course.

So...

Program, push, pull, legs.
Duration 5 weeks.

Goals, 300 lbs bench press, increase size of front delts, chest and arms.

Maintenance, the entire rest of my body save for abs will be put into lower set, 8 rep to maintain.

The idea is to use a bench program for chest, (came from metal, huge thanks) using bodybuilders form not powerlifters to increase my bench in 5 weeks.

Then use the higher weight as maintenance in the next 4 or 5 week program while focusing in a different lagging part using the same principles.

Here goes!

Push

The (BP program is all metals, huge thanks) I'll follow up with how it went.

Bench press

Bar x10
95x10
135x10
165x10
185x3
205x3
225x3
245x3

Cable cross 4x8

Dumbbell press 4x8

Side raise 4x8

Triceps rope pressdowns 10x10

Triceps rope overhead 10x10
 

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
Hit all the marks on bench press.

At 245x3 I had fingertip assistance so I did a second set of 3 at 245 assisted. I'm thinking stay the exact same for the second chest workout this week and then make a decision from there.
 
Last edited:

Metalhead1

Elite
Joined
Feb 3, 2014
Messages
2,388
Reaction score
3,120
Points
153
Hit all the marks on bench press.

At 245x3 I had fingertip assistance so I did a second set of 3 at 245 assisted. I'm thinking stay the exact same for the second chest workout this week and then make a decision from there.

I wouldn't do that exact bench workout 2x a week. Law of accomodation will catch up sooner than later. You'd only be inviting negative results, or injury in no time.

We can look at speed bench sessions that will use only 50% of your "max" and work on explosion of the bench press, or db work for hypertrophy instead.
 

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
I wouldn't do that exact bench workout 2x a week. Law of accomodation will catch up sooner than later. You'd only be inviting negative results, or injury in no time.

We can look at speed bench sessions that will use only 50% of your "max" and work on explosion of the bench press, or db work for hypertrophy instead.

I think working on speed and explosiveness for the second session would be more helpful in getting to my goal.

I have zero idea what my hypothetical max is.
(267lbs? By some random online calculator using 245x3)

You were correct about more warm up. I felt great the entire session and felt less stress inside the shoulders.

Thanks.
 
Last edited:

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
217.4

Torqued my shoulder a little throwing hay into the barn. Taking a day off. Back and biceps tomorrow .
Going to be offline for a while.
 
Last edited:

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
Found some old journals of mine from way back that have been very helpful and got some diet adjustments advice as well as revisited the encyclopedia a bit.

I have changed to heavy calorie days and light calorie days.

I have adjusted so that I no longer have to count calories I have specific meal setups. That get me where I am going. I'm back to a 40% carbs 40% protein, 20% fat.

I have added a crazy high calorie day once every two weeks.

I have stopped doing push/pull/legs. Bodyparts were suffering the way I was doing it.

Now I am focused more on sets per muscle group, the pump, and pushing weight to failure on the last two sets.

Monday is traps, shoulders and abs

Tuesday is legs and abs

Wednesday is chest and back

Thursday is arms

Friday is off

Saturday is
bench press (metals suggestion style)
Clean and press
Deadlifts
Front squats
All heavy

Sunday is off.

I'll add the actual workouts on the next post.
 
Last edited:

Metalhead1

Elite
Joined
Feb 3, 2014
Messages
2,388
Reaction score
3,120
Points
153
Goo stuff man. Anything to make the diet work effective and easier is the way to go.
 

Grizzly911

Elite
Joined
Sep 19, 2018
Messages
966
Reaction score
518
Points
63
Found some old journals of mine from way back that have been very helpful and got some diet adjustments advice as well as revisited the encyclopedia a bit.

I have changed to heavy calorie days and light calorie days.

I have adjusted so that I no longer have to count calories I have specific meal setups. That get me where I am going. I'm back to a 40% carbs 40% protein, 20% fat.

I have added a crazy high calorie day once every two weeks.

I have stopped doing push/pull/legs. Bodyparts were suffering the way I was doing it.

Now I am focused more on sets per muscle group, the pump, and pushing weight to failure on the last two sets.

Monday is traps, shoulders and abs

Tuesday is legs and abs

Wednesday is chest and back

Thursday is arms

Friday is off

Saturday is
bench press (metals suggestion style)
Clean and press
Deadlifts
Front squats
All heavy

Sunday is off.

I'll add the actual workouts on the next post.

Saturday is definitely a Beast Workout. Good job.
 

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
216.8

The extra holiday weight fell off like nothing and still dropping hard.


Chest and back

Incline dumbbell x3 sets

Bench press x8 sets

Dumbbell flies x3 sets

Cable flies x3 sets

Wide grip pullups to back x3 sets

Close grip chins x3 sets

Rope cable rows x3

Dumbbell rows x3

Good mornings x3
 
  • Like
Reactions: CJ

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
Arms

Heavy cheat curls 4 sets

Seated dumbbell 3 sets

Spider curls 3 sets

Concentration curls 3 sets

Cable rope pressdowns 3 sets

Reverse grip cable pressdowns 3 sets

Seated French press (ez bar) 3 sets

Seated dumbbell head knockers 3 sets

Wrist curl superset with reverse wrist curls 5 sets

Bat waggles 4 sets
 

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
Saturday, power.

Bench press 15, 10, 8, 8, 5, 5, 3, 3, 3, failure at weight to do an unassisted rep, drop 25lbs for 2, drop 20 for 3.

Push press, 15, 12, 8, 8, 8, 8, 8.

Deadlift, 10, 8, 8, 8, 8, 8.

Front squats, 10, 8, 5, drop, 8 reps

Felt great, seeing visible change, weights going up.
 

Metalhead1

Elite
Joined
Feb 3, 2014
Messages
2,388
Reaction score
3,120
Points
153
Saturday, power.

Bench press 15, 10, 8, 8, 5, 5, 3, 3, 3, failure at weight to do an unassisted rep, drop 25lbs for 2, drop 20 for 3.

Push press, 15, 12, 8, 8, 8, 8, 8.

Deadlift, 10, 8, 8, 8, 8, 8.

Front squats, 10, 8, 5, drop, 8 reps

Felt great, seeing visible change, weights going up.

Good shit. I was interested to see how this workout would go. Keep it up
 

Grizzly911

Elite
Joined
Sep 19, 2018
Messages
966
Reaction score
518
Points
63
Saturday, power.

Bench press 15, 10, 8, 8, 5, 5, 3, 3, 3, failure at weight to do an unassisted rep, drop 25lbs for 2, drop 20 for 3.

Push press, 15, 12, 8, 8, 8, 8, 8.

Deadlift, 10, 8, 8, 8, 8, 8.

Front squats, 10, 8, 5, drop, 8 reps

Felt great, seeing visible change, weights going up.

Those are good rep numbers, Long.
 

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
219.8 shoulders, chest and legs are making gains. Weights and reps are going up. **** abs. Going to need to add another daily meal to keep making gains. (Number 8)

Traps and shoulders

Shrugs 18, 12, 12, 15, 10.

Reverse lateral 10, 8, 8, 8.

Front raise 8,8,8

Side raise 8,8,4 (did burns between sets. Chose a heavier weight and just held it out for 10-20 sec)

Bent rear, 4 sets of 10.

Roman chairs 5 sets of 10.
 

Grizzly911

Elite
Joined
Sep 19, 2018
Messages
966
Reaction score
518
Points
63
Hey Long, on the front squats, are you doing the free weight barbell or the smith machine?
 

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
Hey Long, on the front squats, are you doing the free weight barbell or the smith machine?

All free weights. I have an Olympic bar, ez curl bar, 400+ lbs of Olympic plates, two benches, a bunch of dumbbells and a cable and pulley on a beam. As well as a couple of heavy and speed bags, double end bag, pads gloves...

I work out at home. All lifts like that start from the floor.
 
  • Like
Reactions: CJ

Grizzly911

Elite
Joined
Sep 19, 2018
Messages
966
Reaction score
518
Points
63
All free weights. I have an Olympic bar, ez curl bar, 400+ lbs of Olympic plates, two benches, a bunch of dumbbells and a cable and pulley on a beam. As well as a couple of heavy and speed bags, double end bag, pads gloves...

I work out at home. All lifts like that start from the floor.

Yeah, I know what you mean. Are you going to a little higher reps on the squats with using heavy weights.
 

Long

Elite
Joined
Apr 18, 2018
Messages
712
Reaction score
453
Points
0
Yeah, I know what you mean. Are you going to a little higher reps on the squats with using heavy weights.

I don't do them in the "traditional" arms crossed way. I clean it and then hold it in the same position you would before the press part of a clean and press. I do front squats from there. It's a little more upper body intensive than regular squats in my opinion.

I have been looking at those bars you stand in as another alternative.
 
  • Like
Reactions: CJ

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
20,717
Reaction score
38,427
Points
383
I don't do them in the "traditional" arms crossed way. I clean it and then hold it in the same position you would before the press part of a clean and press. I do front squats from there. It's a little more upper body intensive than regular squats in my opinion.

I have been looking at those bars you stand in as another alternative.

Front rack for the win!!!
 

New Threads

Top