Heisman's Journal

[Heisman]

I'll post workouts from the past few days to give an idea of what I'm doing. My main goal is to just have fun while getting stronger. More specifically my biggest short term goal is to deadlift 500 pounds, and then I'll focus more on olympic weightlifting and training my vertical jump (they don't go hand in hand with heavy deadlifting, haha).

I don't compete in anything; I just lift because I love it. I'm 5'7" and weigh just under 170.

6-26:

Deadlifts:
135x2
185x2
225x1
275x1
315x1
365x1
405x1
425x2

By FAR the fastest I've ever pulled 425. I've done 425x5 and I could have at least tied that here but my grip strength sucks now, haha. 500, my number one lifting goal, will fall soon.

Olympic backsquats:
135x3
185x3
225x3
255x1 (5 second pause)
275x1 (5 second pause)

These are actually PR's because I've never done high bar squats before, but for comparison with lower bar placement (still ATG) I've done 350 paused and 385 for a single.

Static holds:
135x15
185x15
225x15
275x15

These were done double overhead. This is the first time I've ever really done static holds... I'll just keep moving up in weight and seeing if they help. 275 wasn't that hard.

Incline dumbell bench press:
30x3
55x3
70x3 (5 second pause with each rep)

First time I've benched in awhile. I've done 75x10 (no pauses, though).

Russian twists:
15x5
25x4
35x4

First time I've done these in awhile as well.

Steep incline situps:
30x5
45x5

I should be moving up in weight rather quickly with these.

This was the best workout I've had in months, solely due to the fact that the 425x2 was so easy.

Tonight I just messed around with my Ivanko Supergripper. I held it on the eighth setting (one spring on one, one on eight) for 20 seconds with each hand and then the seventh setting for 30 seconds with each hand. I'm just starting to get serious with this thing.


Basically for the rest of the summer I'm going to start training with full time again, and I am very much looking forward to it.

[Heisman]

6-28:

Deadlifts:
135x3
185x2
225x1
275x1
315x1
355x1
385x1
415x1
445x2

That was the first time I've ever done reps with more than 425. My grip was rather weak, but if it was stronger I would have done a third rep (I definitely had the strength for it). The only bad part was that throughout every warm up set my left lat would cramp up a little bit. Maybe it's a bit pulled, but it didn't keep me from hitting a PR, haha.

Olympic squats:
135x3
185x2
225x1
255x3
275x3

Still just getting used to them, although the 275x3 was hard. Much harder with the bar higher up.

That's it; I was really worn out after this. The deadlift PR alone made this a great workout. I'm getting very close to 500.

[Heisman]

7-02:

Deadlifts:
135x3
185x1
225x1
275x1
315x1
365x1
405x1 (felt heavy)
435x1
465x1

So, even though the weights felt heavier than they have in the past, I still got 465 up, which is only 15 pounds less than my max. I can be happy with that. Grip was a big problem, though.

Olympic squats:
135x3
185x2
225x1
255x1
285x1
305x1

The last rep was pretty damn hard, but it felt good, and is a 30 pound olympic squat PR.

Static holds (weight x seconds):
135x5
225x5
275x5
315x5
365x5 (max)
315x15 (max)

These were done double overhand. I will try to progress with these and when that stops working I'll do them with my regular deadlifting grip.

One armed assisted pullups:
#15x6
#13x6
#11x4

Gonna focus on these for a bit and see were it takes me. The smaller the number the heavier the lift (less weight to assist me).

Weighted dips:
0x2
25x1
45x1
60x1
70x1

Hard but very solid.

That's it. I'm gonna start doing 5x5 with deadlifts. Should be fun.

[Heisman]

7-04:

Deadlifts:
135x3
185x1
225x1
275x1
315x5
315x5
315x5
315x5
315x5

OMG, this was DRAINING! The reps weren't hard... in fact every rep pretty much flew up after I got it past my sticking point. By the end my lower back was incredibly sore and my entire body was extremely fatigued. I even ripped off a callous. Next time I'll try to do 5x5 with 335 and see if I can make it. I rested like 2-3 minutes between sets.

Dips/Chinups superset with no rest between any of the sets:
25x5/5
25x5/5
25x5/5
0x5/5

So, I did 5 dips with 25 pounds, then immediately 5 chinups with 25 pounds, then immediately 5 more dips, etc. This was also very tiring, but felt good.

Steep decline situps:
0x12
20x12

My form got a little sloppy on the last set. I started pushing up with the weight, which I normally hold near my head, to help me get up. I'll concentrate more to keep this in check next time.

Russian twists:
10x5
25x5

I did these very strictly and definitely felt them.

Great workout, mainly because the deadlifts were awesome. I'm a bit upset that I tore a callous cause that's always very annoying but it was worth it so I can't really complain.

[Heisman]

Tonight I ran for 25 minutes and then walked for 20. I would have run for longer but my legs were so fatigued from yesterday, haha.

[Kyle]

Looks pretty good.. finally getting strong i see! ;)

Kyle

[Heisman]

Looks pretty good.. finally getting strong i see! ;)

Kyle

Yep!

Hand is still messed up from torn callouses so no deadlifts today:

Olympic squats:
135x3
185x2
235x1
225x1 (235 felt bad)
255x1
275x1
305x1
315x1
325x1 (20 pound PR)

Honestly wasn't too bad, but I was getting a bit tired. The last one was pretty hard, though. I have to get used to heavier weights.

ATG front squats:
135x1
155x1
175x1
195x1
215x1
235x1

These were much harder because I couldn't really grip the bar... so I made sure I did them really strictly and my from was a lot better.

Olympic squats:
185x5x5

Just wanted to finish squatting with this. Reps were easy, but my body was fatigued overall.

One armed assisted chinups:
#16x2
#13x1
#10x5
#9x5

Hard, but good.

Incline dumbell presses:
35x3
55x3
75x6

It wasn't too hard to get them up but I just haven't trained pressing stuff at all for a few weeks (except dips) so my strength is down.

Steep decline situps:
20x12

Much better than last time because I used really strict form.

[Kyle]

Man you've came along ways since I met you. Nice sqt dood.

Kyle

[Heisman]

Man you've came along ways since I met you. Nice sqt dood.

Kyle

Thanks bro, but that squat should go up to 350 real soon. :)


Had a very nice workout today:

Deadlifts:
135x3
185x1
235x1
275x1
315x1
335x5
335x5
335x5
335x5
335x5

This was a lot easier than the 315x5x5 that I did last time! It was weird because all of the warmups were slow, but when I did the actual work sets the reps were with a ton of speed. I'm very encouraged by this. I put bandaids over my torn callouses and they protected me well. My grip wasn't a problem at all.

One armed assisted chinups (the smaller the number the less the assistance):
#16x1
#13x1
#10x1
#8x3.5
#7x1
#6x0.5
#10x5

The machine says that #7 is about 40 pounds of assisstance, for whatever it's worth. These went really well.

Incline dumbell bench press:
35x3
55x2
75x10

Last time I did 75x6, and 75x10 ties my all time PR, so I'm thrilled that I got my strength back this quickly. I'll move up to the 80's next time.

Steep decline situps:
30x10

This was hard, but the reps were very strict.

Very nice session overall.

Now I just need to start posting more... should start tomorrow. :)

[Heisman]

I finally ordered weightlifting shoes... they should be arriving on Wednesday.

Today I did this:

Deadlifts:
135x3
185x2
225x1
275x1
315x1
355x5
355x5
355x5
355x5
355x5

This was hard. The reps were easy (the early ones were very fast), but this was extremely draining on my body. On each set, though, I could have gotten more reps, although maybe not on the last set. While warming up a good looking woman was watching me and that made me feel good, haha, but luckily she left before my work sets or I would have been tempted to just go really heavy to impress her (in reality I probably would have stuck with the plan, but you never know). She actually started talking to me so I'm not just fooling myself into thinking she was impressed, lol. Anyways, 375x5x5 should be extremely hard if this is a good indication, but again, the reps aren't bad at all, so I'm happy.

One armed assisted pullups:
#17x1
#14x1
#11x1
#8x5
#7x2

With my right arm the last rep of the last two sets wasn't quite all the way up. For whatever reason my left arm is stronger with these. This is an improvement, though, and I'll take it.

Incline dumbell bench press:
30x1
55x1
70x2

I used a much steeper bench and I just wasn't strong enough for the 70's. I think I might start doing more volume with the pressing stuff. I honestly don't care about it, though.

Steep decline situps:
20x1
40x12

I felt these an extreme amount in my abs, and I'm happy about it. Good form for the first 10 and the last 2 weren't that bad.

And I'm sorry about not posting... eventually I'll get to it, I'm just not in the mindset for it yet.

[Lifting N Tx]

Nice job in here. I don't even want to think about one arm pullups, even with assistance. A 500lb DL would be almost triple BW, working toward that is really good stuff.

I've not much to add, but I'm impressed.

[Heisman]

Nice job in here. I don't even want to think about one arm pullups, even with assistance. A 500lb DL would be almost triple BW, working toward that is really good stuff.

I've not much to add, but I'm impressed.

Thanks a lot bro!

Worked out tonight:

Deadlifts:
145x2
185x1
225x1
275x1
315x1
345x1
375x5
375x5
375x5
375x5
375x5

That's the whole workout. This completely wore me out. I only rested 3 days since the last deadlift session instead of the usual 4. My hands are ripped to shreds, haha. Because I'm getting my shoes tomorrow I'm gonna focus on squats a bit and let my hands heal (and my body rest from the deadlifts). This was arguably the hardest session of my life. I've done single sets that were harder, but doing 375x5x5 when I was really not into the workout and really worried about my hands is probably the hardest workout related thing I've ever done. I'm very proud of myself for this.

[Heisman]

Today I squatted in my new weightlifting shoes!

Olympic backsquats with a 3 second pause:

135x3
185x1
225x1
245x1
265x1
285x1
305x1

The shoes make a big difference and it will take some time for me to get used to them. I'm happy to say that my lower back did not round at all. Every other time I've gone ATG without the shoes my lower back would round at the bottom, but not now.

1 armed assisted chinups:

#14x1
#11x1
#9x1
#7x5
#6x1

Huge PR with these!

Then I got sidetracked teaching other people how to lift (they asked... I wasn't going to say no) so I just finished with some abs.

Steep decline situps:
0x5
20x5
30x5
40x5
45x2
25x7

That's it. I'm ecstatic to finally have shoes. I don't plan on deadlifting with them, though, and next session I think I'll go for 395x5x5 on deadlifts.

[Heisman]

Well I tried to deadlift a few days ago and my hands weren't very appreciative... so I'm taking a short break from deadlifting.

Today I did:

Olympic squats:
135x3
185x2
225x2
255x2
275x1
295x2
315x1
335x1
225x5
225x5

My form started breaking down on the last rep. Today was the first day where I tried to use a narrow grip on the bar. I see other lifters do it so I might as well too. My form started breaking down on the 335, but I now know exactly where to build from.

Steep decline situps:
30x10
30x7
30x5
20x6

That's it... I'm rather fatigued. I haven't slept much lately but I will hopefully sleep well tonight.

[Kyle]

395x5x5 on Deadlifts? Damn you've gotten strong bro.

You gunna be doing any olympic lifts now that you've got shoes? Keep in mind that pulling w/ shoes doing olympic pulls will generally have a negative effect on your deadlift, pull is much different, no foot surface is different.

Kyle

[Heisman]

395x5x5 on Deadlifts? Damn you've gotten strong bro.

You gunna be doing any olympic lifts now that you've got shoes? Keep in mind that pulling w/ shoes doing olympic pulls will generally have a negative effect on your deadlift, pull is much different, no foot surface is different.

Kyle

I didn't get the 395x5x5 cause of my hands.

I'm not focusing on the O-lifts til I go back to school (no bumpers here). I'm doing all of my squats like real olympic squats and I'll keep deadlifting powerlifting style til I get 500. Good looking out with the advice though. :)

Very nice workout today:

Olympic squats:
135x4
185x1
225x1
245x5
245x5
245x5
245x5
245x5

Going in to these my quads were a bit sore. I REALLY felt these while I was doing them. My form was pretty good, but afterwards my lower back felt really sore, so I figure I was rounding it a bit. However, I am definitely getting better. This was hard, too, so I think I'll try 260x5x5 next time.

One armed assisted chinups:

#14x1
#11x1
#9x1
#7x1
#6x2/4 (right arm, left arm)

My left arm is noticeably stronger for whatever reason. It might be the way I am standing on the assisting bars. I don't know what's up, but at least I'm getting stronger, so I don't care that much, lol.

Steep decline situps:
35x10
35x5
20x10

The last set was very easy and with strict form, (the first set was strict but really hard), so I'm definitely getting stronger with this.

Military presses:
45x5
75x2
95x2
115x2
125x1
135x1

This was hard, but felt solid.

One armed sidebends:
55x5
100x5

Rather hard, but I haven't done these in forever.

Anyways, this workout was very nice. The only bad part was some father was forcing his son (looked like 7 years old) to do box jumps even though the boy didn't want to do them. That kind of pissed me off.

[Heisman]

Had a real nice workout today:

Olympic squats:
135x2
185x1
225x1
260x5
260x5
260x5
260x5
260x5

The last rep of each set was fairly hard, but my lower back didn't hurt afterward so I think I used better form.

One armed assisted chinups:
#18x1
#14x1
#11x1
#9x1
#6x2
#5x1

The #5 is only 22 pounds of assistance, according to the maching. I'm getting close to doing one armed chinups, I hope.

Military press:
45x2
95x2
115x1
145x0

I haven't trained my pressing muscles and I've gotten weaker. Who would have thought? :rolleyes:

Incline dumbell bench press:
25x30
20x30
15x30
10x30

The last 5 reps of the first three sets were really hard. I'm going to do higher reps for a bit and see if I like it.

Steep decline situps:
40x6
35x4
30x6
25x5

I tried to use strict form the whole time.

Overall, this was a really nice workout.

[Kyle]

You sure do like to squat haha

Kyle

[Heisman]

You sure do like to squat haha

Kyle

Yep!

Very nice workout today:

Olympic squats:
135x2
185x1
225x1
255x1
275x5
275x5
275x5
275x5
275x5

I bent forward too much on the last rep of each set, but overall these went pretty well, especially since I only had one day of rest since the last squats.

One armed assisted chinups:
#14x1
#10x1
#8x1
#6x1
#5x2
#8x6

I'm still getting stronger with these, and I'm not complaining.

Steep decline situps:
35x6
35x6
35x6

I only rested like 1 minute between each set. My very upper right quad felt strained a bit while doing these, whatever that means.

Russian twists:
20x6
30x6
35x6

I felt these in exactly the right place and I couldn't be happier with them.

[Heisman]

Worked out today:

Backsquats:
135x4
185x2
225x1
255x1
275x1
295x2
305x2
315x2

Good form on everything, but this was pretty much my limit.

Frontsquats:
135x2
185x1
205x1
225x1
245x1
255x1
265x1

All of these were with good form and very solid.

Assisted chinups:
#14x1
#11x1
#8x1
#6x5

15 minute break while teaching 12 year old girl how to play chess

#7x5

Felt good.

Incline dumbell bench press:
20x5
40x20
35x20

Insanely hard.

Russian twists:
20x2
40x7

Huge PR, good form, very happy about this.

[r_graz]

Damn you're strong. You're my height and not quite 10 lbs heavier than me and....damn you're strong :cool:

Do you have any videos of your squats or deads? I like seeing someone my general size moving that much weight, gives me something to shoot for :D

[Heisman]

Damn you're strong. You're my height and not quite 10 lbs heavier than me and....damn you're strong :cool:

Do you have any videos of your squats or deads? I like seeing someone my general size moving that much weight, gives me something to shoot for :D

No videos, but now that I know you want one I'll try to take some of me squatting next workout.

Actually, since I can squat at home, I can guarantee you a video of me squatting. Deadlifting is a little harder because I have to do that in a public gym, but I'll see what I can do. :)

Tonight I ate dinner, waited 20 minutes, and worked out. The food did not negatively affect me at all.

Backsquats (everything with a 3 second pause):
135x2
185x1
225x1
255x1
275x1
295x1
305x1
315x1
325x1

On the last one I started to bend a bit, so I stopped there. However, my form was much better than when I maxed at 335, and the 335 was WITHOUT a pause, so I'm extremely happy with this.

Frontsquats (everything with a 3 second pause):
135x1
185x1
205x1
225x1
245x1
265x1

I had more in me but called it quits because I haven't frontsquatted more than 265 with or without a pause since getting my O-lifting shoes. There was no breakdown in my form whatsoever.

Assisted chinups:
#14x1
#11x1
#8x1
#6x1
#4x0.75
#10x5 (3 second pause before each rep from a complete hang)
#9x4.75 (3 second pause before each rep from a complete hang)

I'm gonna start doing all of these paused and from a complete hang. The ones I did like this felt good.

Incline dumbell bench press:
20x5
45x20
40x20

Last time 40x20 and 35x20, so this is a literal 5 pound improvement and it was easier this time, although still extremely hard.

Russian twists:
20x2
45x3

I started to cheat a bit with these so I just stopped. Next time I'll focus a lot more on not letting my arms help lift the weight.

[Lifting N Tx]

Really nice lifting in here, Heisman. I could say that every time, of course. This 5x5 on deadlifts stuff makes me wince. My strength goes down very quickly on deadlifts once I've done a few at a relatively heavy weight.

On the Olympic squats, how wide is your stance? I can go ATG with decent form, but only with a stance that is inside shoulder width. I've seen a few Olympic lifters in a deep squat with a wider stance but that takes unusual flexibility. Just wondering, since you've mentioned that you have to work to keep from rounding.

[r_graz]

No videos, but now that I know you want one I'll try to take some of me squatting next workout.
Thanks! :cool:

[Heisman]

Thanks! :cool:

I was gonna deadlift today but decided to squat at the last minute but I promise to take a video of me squatting next time (which will be in 2, 3, or 4 days).

Had a nice workout today:

Backsquats:
135x2
185x1
225x1
255x1
275x1
295x1
315x1
325x1

I didn't pause these but my form was a bit off on the last one. I might be stronger with paused squats than non paused squats, lol. This won't be an issue once I get used to going heavy.

Frontsquats:
135x1
185x1
225x1
245x1
265x1
275x1
285x1
295x1
305x1

This is a 40 pound PR since I got the shoes. On the last one I started bending over, so I stopped there. I'm very happy with this.

One armed assisted chinups with 3 second pause:
#14x1
#11x1
#8x4.75
#8x3

My left arm was a bit stronger, but I don't care since this is an improvement over last time (although I didn't go heavier at first).

Steep decline situps:
20x7
20x7
20x7
20x7
20x6

I did all of these with one minute of rest and afterwards my abs were on fire.

Incline dumbell bench press:
25x5
50x20
45x16

I didn't get 20 reps with the second set, but the first set was a PR so I can be happy with this as well.

Because of the front squats, I'm really happy with this workout. Also, a bunch of people were asking me for advice and it's kind of nice to be noticed, lol.

[Kyle]

Holy shit 305 on ft squats?

Wtf has gotten into you lol


Kyle

[Lifting N Tx]

Holy shit 305 on ft squats?

Wtf has gotten into you lol


Kyle

x2

Whatever it is I need to get some of it in me too.

[Heisman]

LMAO, thanks a lot guys. Remember, that is pounds. ;)

I'll definitely take some videos next time.

[Alcoholiday]

nice lifting man. why no upper body work? just curious.

[Heisman]

nice lifting man. why no upper body work? just curious.

The chinups and dumbell presses are upper body stuff.

The truth is, I really don't care aboue my upper body at all. I haven't done direct arm work in well over a year.

[Andrew Smith]

Been some very nice squatting in here. Great job.

[Serpens Aeon]

Very nice lifts. I'm subscribed. Come to think of it, just about every journal I've read here is worthy of following. Evidently everyone's elite 'round here. :p

[Heisman]

Thanks a lot guys!

Tonight I had a GREAT workout. I wasn't even planning on working out today but it just sort of happened.

Deadlifts:
135x1 (felt like air)
185x1
225x1
275x1
315x1 (fastest I've ever pulled 315)
365x1
405x1
435x1
455x1
475x1
485x1 (5 pound PR)!

This was the first time I deadlifted in around 30 days, and I hit a PR! It was my limit, but I didn't psyche up. My grip almost faltered, but my hands are fine. I have 4 weeks to get 500. It WILL happen, and it will be on video when it does. I'm gonna start doing static holds very hard with a mixed grip and I'm gonna dominate 500.

One armed assisted chinups with 3 second pause:
#14x1
#11x1
#9x1
#7x4.75
#10x5

I was tired from the deadlifts, but this was still very nice.

Russian twists:
20x2
35x2
40x2
45x2
25x8

Fairly strict form.

Incline dumbell bench press:
25x3
55x11

My back was dead at this point and I had no power.

I'm sooooooo happy right now. The best part was that my dad was coincidentally at the gym and got to see me do it.

[Kyle]

Good job on the Pr, chasing 500 pounds I see.

Kyle

[Lifting N Tx]

Wow, that's some seriously fine pulling, Heisman. Not far from triple BW.

Way to go!

[abarlament]

Very impressive dude, almost at fucking 500!

[gs1206]

Really nice numbers in here, inspiring, keep up the good work.

[MISSINGLINK]

Solid deadlifting Heisman. Great job.

[ddegroff]

Huge PR! 500lbs should be easy, can't wait to see the video!

[Heisman]

Thanks a lot everybody! 500 won't be easy but it will be done.

I worked out today, even though I felt sluggish. I haven't gotten too much sleep lately cause I keep having to get up early to do stuff.

Frontsquats:
135x2
185x1
205x1
225x1
245x1
265x1
285x1
295x1
305x1
315x1

That's a new PR and done with perfect form. I might have had 325 in me.

Snatch grip deadlifts:
135x2
185x1
205x1
225x1
245x1
265x1
285x1

I tried to do these with good form but it's hard cause I'm just not flexible. Also, this hurt my thumbs, so I stopped lifting after this.

I'm real happy about the front squats, though. I'm close to a 2x bodyweight frontsquat!

[Andrew Smith]

Those are some huge front squats.

[Heisman]

Thanks, Andrew. :)

I've been out of it a bit for various reasons (nothing too bad, but one of them is I had to move a fridge from one apartment to a house and that strained me a bit).

Today I just worked up to some current PR's and I struggled a lot, but I'm happy I got them (315 frontsquat, then a 305 paused backsquat). I also worked up to 40x5 on steep decline situps.

My next workout should be much better.

[cun2x]

Heisman,

How long have you been working out consistently for? Those are some amazing weights you're pushing at such a low bodyweight.

[ddegroff]

Damn those are some strong numbers bro, nice work!

[Heisman]

Heisman,

How long have you been working out consistently for? Those are some amazing weights you're pushing at such a low bodyweight.

Read this post. :)


http://youtube.com/watch?v=6WWVAe6pa3Q

Oh man, so much to say, but I'll keep it short. When I first picked up a weight 6 years ago I dreamed of someday lifting 500 pounds (at the time I didn't know what lift, I just wanted to do it). I started lifting seriously February 9th of 2004 (I had been saving for months to buy a power rack and I finally got it that day) and my number one goal was to deadlift 500 pounds.

I got to 400 fairly easily but then started to focus more on soccer/track and didn't focus on deadlifts too much. Last summer I got up to 480 but then lost a lot of strength during the school year (couldn't deadlift heavy at college cause the bars had no knurling and I couldn't grip them).

Well, after lifting hard all summer, I've done it. 100% raw. Not even chalk or a belt. That doesn't make it better than other people's 500's but it's what I wanted to do.

I know my form wasn't perfect and I had maybe 15 pounds more in me, but I don't care. I'm gonna now start focusing heavily on O-lifting and training my vertical, so I won't be doing heavy deadlifts again for a long time.

Thanks a lot to everybody who has helped me along the way. It sincerely has meant a lot to me.

[Kyle]

Read this post. :)


http://youtube.com/watch?v=6WWVAe6pa3Q

Oh man, so much to say, but I'll keep it short. When I first picked up a weight 6 years ago I dreamed of someday lifting 500 pounds (at the time I didn't know what lift, I just wanted to do it). I started lifting seriously February 9th of 2004 (I had been saving for months to buy a power rack and I finally got it that day) and my number one goal was to deadlift 500 pounds.

I got to 400 fairly easily but then started to focus more on soccer/track and didn't focus on deadlifts too much. Last summer I got up to 480 but then lost a lot of strength during the school year (couldn't deadlift heavy at college cause the bars had no knurling and I couldn't grip them).

Well, after lifting hard all summer, I've done it. 100% raw. Not even chalk or a belt. That doesn't make it better than other people's 500's but it's what I wanted to do.

I know my form wasn't perfect and I had maybe 15 pounds more in me, but I don't care. I'm gonna now start focusing heavily on O-lifting and training my vertical, so I won't be doing heavy deadlifts again for a long time.

Thanks a lot to everybody who has helped me along the way. It sincerely has meant a lot to me.

Congrats bro.. I dont told you a cpl times but I'll say it again, you earned it.

Kyle

[cun2x]

Congrats! I will definitely drop in often to check out how you increase your vertical.

[Heisman]

Thanks guys!

Worked out today on 4 hours sleep (actually less... I just couldn't sleep).

Frontsquats:
135x3
185x3
205x3
225x3
245x3
255x2 (both paused)
265x2 (both paused)
275x2 (both paused)

My form wasn't perfect, but it was pretty good considering I was trying to stay as vertical as possible.

Dumbell shoulder presses:
20x5
30x5
40x5
50x2
55x1

I did these standing, both arms at the same time, full range of motion. They're hard, lol.

Steep decline situps:
20x5
30x5

I'm doing these a new way; I'm taking two dumbells and holding them on my shoulders. It's brilliant because it keeps me from cheating. I can't believe I didn't think of it myself.

That's it. Real training starts when I get back to college and have access to bumpers.

[Heisman]

Nice workout today.

I did a bunch of O-lifting stuff (cleans, jerks, snatches, overhead squats) with 45, 65, 75, 85, 95, and 105 pounds. Then I played basketball for 40 minutes. Then I did some other stuff:

One armed assisted chinups from a dead pause:
14x2
12x2
10x1
8x1
6x1.75

This was hard, lol.

Dumbell shouldder presses:
15x5
30x2
45x1
55x2

Last time I got 1 rep, this time I got 2. Works for me.

Incline dumbell presses:
35x5
55x5

I did these steeper than usual.

Steep decline situps:
20x10
30x6.5
40x2.5
20x8

I did these while holding dumbells on my shoulder. It makes the movement really strict and I like that.

That's it.

[cun2x]

Heisman,

What is your vertical currently? Considering that you can DL almost 3x your bw, and squat 2 x bw, I assume that you can put your hand pretty far over the basketball rim from a deadstop jump?

[ddegroff]

That deadlift looked super easy, nice work bro.

Past workouts look strong as well, keep it up.

[Heisman]

cun2x, not even close, lol. Remember, I'm only 5'7". When I'm completely warmed up I can just about grab the rim off a run. I have a ways to go.

ddegroff, thanks!

I'm finally at college, and my lifting break is over.

Squats (1 backsquat, 1 front squat):
135x1
185x1
225x1
255x1
285x1

Incline dumbell bench press:
35x5
50x5
60x5
65x5
70x3

Steep decline situps:
50x2
30x7
20x8
20x8

That's it, and it feels great to be back to college.

[Heisman]

Backsquats:
135x3
185x1
225x1
245x1
265x1
285x1
305x1
325x1

Weighted chinups:
25x3
35x3

Weighted dips:
25x3
35x3

Steep decline situps:
30x8
40x8
50x6

Dumbell curls
30x5
40x3
45x3