Gamedog's Training Log

[gamedog]

02/05/2011 | Boring But Big (sort of) | Cycle 1, DE-LOAD WEEK

Squat
135 lbs. x 5
170 lbs. x 5
200 lbs. x 5

Boring But Big Squat
135 lbs. x 10
135 lbs. x 10
135 lbs. x 10
135 lbs. x 10
135 lbs. x 10

Power Shrug
135 lbs. x 10
185 lbs. x 10
225 lbs. x 8
275 lbs. x 4

Just Fucking Around For A Minute Or Two
Paul Sousa's Patented Sub-Maximal Chin-Ups: BW x 2 x 3
Calf Raise: 180 lbs. x 2 x 20, 240 lbs. x 2 x 20
Neck Harness: 10 lbs. x 2 x 40

Playlist
Shoot The Pig, by Bloodlet
Did You See What God Just Did To Us, Man?, by Forensics
Serving Time In The Middle Of Nowhere, by Eyehategod
Hall Of The Dead, by Isis
The Mortal, by Damnation A.D.
Marcha De Odio, by Brujeria
Fall Back To Zero, by Crowbar
Eternal Kingdom, by Cult Of Luna
Seele Brennt, by Einstürzende Neubauten
Spinebender, by Godflesh
Sawtooth Grin, by Bloodlet
Pet, by A Perfect Circle
The Bloated Pope, by The Melvins and Lustmord
Circling Bloody Animal Tracks, by Forensics
Chapter II: You're Okay, I'm Undead, by Corn On Macabre
Gravedancer, by Pig Destroyer
Rotten Soil, by Entombed

Notes

My right wrist is killing me. I woke up at about midnight with a shooting pain going from where the meaty part of the palm of my hand, opposite my thumb, down to my elbow. "That's odd." I thought to myself. I rolled over, went back to sleep, and woke up several more times throughout the night because my wrist was hurting.

It's the strangest thing. I guess I slept on it funny or something, that's the only logical explanation for it because if I'd pitched a 9 inning no-hitter last night for the NY Yankees I think I'd remember that. Damn thing is killing me today though, but the asprin and working out helped make it feel a little better. I could turn keys in locks comfortably again after I left the gym so that was cool.

De-Load Week is officially over and I'm stoked. Back to business tomorrow with presses, and off we go!

[gamedog]

Back dud lee, insect for the crawling mother...

02/06/2011 | Boring But Big (sort of) | Cycle 2 - CARTHAGE

Standing Military Press
45 lbs. x 5
65 lbs. x 5
85 lbs. x 3
105 lbs. x 5
120 lbs. x 5
135 lbs. x 12

Boring But Big Standing Military Press
105 lbs. x 10
105 lbs. x 10
105 lbs. x 10
105 lbs. x 9
105 lbs. x 8

Chin-Ups
Strict: BW x 4, BW x 2
Band-Assisted: BW x 4, BW x 4

Just Fucking Around For A Minute Or Two
Close-Grip Bench Press: 105 lbs. x 5 x 12
Get Lats Like Dorian Yates Pull-Downs: 110 x 4 x 12

Playlist
Wolverine Blues, by Entombed


Notes

As you can see I switched my schedule up to a 4x/week. It was too confusing for me the other way. I'm happy now that I'll be doing the same exercises on the same days of the week now (deadlift on Tuesday, bench press on Thursday, squat on Saturday, standing military press on Sunday). This will be a good schedule.

I went in there wanting 12 reps @ 135 lbs. and I killed it. That made me happy. Each rep went up strong and there was no doubt what-so-ever that I could lock each one out, until the twelfth. That one fought with me a little bit, but I was able to pit bull my way through it, lock it out and not hit failure. That was awesome. I knew I couldn't put up the 13th. and that was fine with me. I accomplished everything I wanted to with that last set.

Chin-ups are improving, just like Sousa, and Dave at the gym said they would. Time to up the reps on the sub-max sets I do every day, and use the next-lightest band for the band-assisted ones. They're coming along quite well, my first set felt strong as Hell and I earned each one of those reps strict. Felt good.

Did my close-grip bench press again and that went well. I like hitting my triceps hard on military press day and I think it'll help me.

Did my pull-downs today as well. Lot's of pressing so I did lots of pulling, too and I believe that the pull-down component has been helping me with my chin-ups. They also help with filling-out my favorite t-shirts better so that's a plus, too.

Everything felt strong today, my wrist feels much better -it's just a small, dull, ache at the moment- and I'm pleased with how I've kicked off this next cycle. Intensity is high, I've built up a lot of steam, and here's to hoping I can keep up enough momentum to kill this one. I believe I can.

[gamedog]

Umbabarauma, homem gol...

02/08/2011 | Boring But Big (sort of) | Cycle 2 - CARTHAGE

Deadlift
135 lbs. x 5
185 lbs. x 5
240 lbs. x 5
280 lbs. x 5
315 lbs. x 13

Squats
135 lbs. x 5
205 lbs. x 3
205 lbs. x 3
205 lbs. x 3

Power Clean
95 lbs. x 5
105 lbs. x 5
120 lbs. x 5

Just Fucking Around For A Minute Or Two
Paul Sousa's Patented Sub-Maximal Chin-Ups: BW x 4, BW x 3
Dumbell Curls (L+R): 35 lbs. x 2 x 10, 30 lbs. x 8, 30 lbs. x 5
Leg Raises: BW x 3 x 10

Playlist
Soulfly, by Soulfly

Notes

It feels really good to be lifting heavy again.

I was sharing the platform with one of the big, Kodiak Bear/Braveheart-lookin' guys today during deads and he was watching my sets. After my work set he told me "You do those real strict. You can let it bounce off the platform if you want to, but you don't... Man!" I told him that's how I wanted to keep it for now. He told me I had a good set and my form was good. That was cool of him. He does Scottish Heavy, and I mentioned to him that that's on my Bucket List. He told me he'd be happy to train me when he starts throwing again in a few months, and get me to a meet. I told him I'd love to. We both think that working that in along with my 5/3/1 is doable.

Today was also the first time I've deadlifted with an actual, real powerlifting belt. It was (in a rather round-about way LOL) a birthday present from my wife and dad, got me a Titan Support Systems Toro lever belt, and it's great! I felt fully supported, strong and solid, and it fits perfectly without any adjusting. I like this belt a lot. I don't know how I used that old, velcro-together Nike one before ... Or that thin leather one that Ron had. I guess you just use what you have around and you don't think about it until somebody shows you the Promised Land... Well, I've seen that Promised Land. It's called Titan Support Systems. And Ken Anderson @ Anderson Powerlifting is an excellent reseller. Just saying.

I nailed those deads today, just as I intended to. I've been thinking about that every minute of every day of that de-load week and I wanted it, bad. I think I've kicked this cycle off quite well and I've got mad steam so here's to kicking ass on Thursday, with the bench pressing.

PC's on 5/3/1 is awesome. And I'm stoked to see my strict chin-ups are improving without me having to cheat to make that happen. Thanks Pauly!

[MazdaMatt]

Good work, Game. I'm jealous of your 13. I wanted 13, but I got 5 due to fucking hex plates. grr.

What's your monthly progression for your 5/3/1 "max" on deads?

[LeonidasfromSparta]

Umbabarauma, homem gol...

02/08/2011 | Boring But Big (sort of) | Cycle 2 - CARTHAGE

Deadlift
135 lbs. x 5
185 lbs. x 5
240 lbs. x 5
280 lbs. x 5
315 lbs. x 13

Squats
135 lbs. x 5
205 lbs. x 3
205 lbs. x 3
205 lbs. x 3

Power Clean
95 lbs. x 5
105 lbs. x 5
120 lbs. x 5

Just Fucking Around For A Minute Or Two
Paul Sousa's Patented Sub-Maximal Chin-Ups: BW x 4, BW x 3
Dumbell Curls (L+R): 35 lbs. x 2 x 10, 30 lbs. x 8, 30 lbs. x 5
Leg Raises: BW x 3 x 10

Playlist
Soulfly, by Soulfly

Notes

It feels really good to be lifting heavy again.

I was sharing the platform with one of the big, Kodiak Bear/Braveheart-lookin' guys today during deads and he was watching my sets. After my work set he told me "You do those real strict. You can let it bounce off the platform if you want to, but you don't... Man!" I told him that's how I wanted to keep it for now. He told me I had a good set and my form was good. That was cool of him. He does Scottish Heavy, and I mentioned to him that that's on my Bucket List. He told me he'd be happy to train me when he starts throwing again in a few months, and get me to a meet. I told him I'd love to. We both think that working that in along with my 5/3/1 is doable.

Today was also the first time I've deadlifted with an actual, real powerlifting belt. It was (in a rather round-about way LOL) a birthday present from my wife and dad, got me a Titan Support Systems Toro lever belt, and it's great! I felt fully supported, strong and solid, and it fits perfectly without any adjusting. I like this belt a lot. I don't know how I used that old, velcro-together Nike one before ... Or that thin leather one that Ron had. I guess you just use what you have around and you don't think about it until somebody shows you the Promised Land... Well, I've seen that Promised Land. It's called Titan Support Systems. And Ken Anderson @ Anderson Powerlifting is an excellent reseller. Just saying.

I nailed those deads today, just as I intended to. I've been thinking about that every minute of every day of that de-load week and I wanted it, bad. I think I've kicked this cycle off quite well and I've got mad steam so here's to kicking ass on Thursday, with the bench pressing.

PC's on 5/3/1 is awesome. And I'm stoked to see my strict chin-ups are improving without me having to cheat to make that happen. Thanks Pauly!

Cheers Game, I see that things are going well. I haven't been around this past month, b/c of a small surgery (non training related). But now I'm back and I've got a lot of catching up to do. Looking forward to you bench day.

[gamedog]

Good work, Game. I'm jealous of your 13. I wanted 13, but I got 5 due to fucking hex plates. grr.

What's your monthly progression for your 5/3/1 "max" on deads?

Hey there Matt! Thanks for the good word!

Let's see here, Deadlift monthly progression. This month it's 10 lbs. in other words, I added 10 lbs. to my training max this cycle. Same with my squat. BUT, if I kick ass with them this go-round, I will add 15 next time and see how that goes ;-)

Imma stop over at your log in a minute with a few questions ;-)

Cheers Game, I see that things are going well. I haven't been around this past month, b/c of a small surgery (non training related). But now I'm back and I've got a lot of catching up to do. Looking forward to you bench day.

Cheers to you, too Leonidas! Great seeing you again, I'm glad your back! Hopefully your procedure was a success? Coming back better than ever I hope :-D

[LeonidasfromSparta]

Cheers to you, too Leonidas! Great seeing you again, I'm glad your back! Hopefully your procedure was a success? Coming back better than ever I hope :-D

Yep, I'm more handsome than ever, I am now 6'5'', blond, with blue eyes . I'm just kidding man, I miss the iron baby, and I can't wait to get back to it.

[gamedog]

Yep, I'm more handsome than ever, I am now 6'5'', blond, with blue eyes . I'm just kidding man, I miss the iron baby, and I can't wait to get back to it.

Blond! With BLUE EYES? OH NOES! You've gone Swedish! You somehow skipped over Spartan adn became a fucking VIKING overnight LOL!!!!!!

[Zee-man]

Hey boss. Wanted to say thanks for the motivation and kind words. Squatting is indeed a big mental thing for me as I know no one who has conquered the weights I'm now trying to do.. no one (and its not the much). People who I looked up to are telling me that I need to back off/back down or I'll injure myself and it just blows my mind. Hearing motivation from a fellow SS'er, and a successful one at that, really helps. I'm going to keep pushing myself to see where it goes. I think if I make it over this hurdle, then I'll have the are-affirmation I'm looking for.

Glad things are going well for you at your new gym. My apologies for us not getting together for that lift and/or meal. I've been distracted heavily by my current lifts, acquiring a second trainee (me training someone is a damn scary thought), and just real life shit with my role change at work. I'd still like to grab some dinner or something at some point in the near future... maybe as a reward for getting 300lbs on my Squat, heh.

Keep on truckin' sir. Also, do you have any plans/intentions of going to the Arnold Sports Festival in Columbus Ohio the first week of March?

[gamedog]

I could sense the power inside my body growing. I could feel it... I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me. --Henry Rollins

02/10/2011 | Boring But Big (sort of) | Cycle 2 - CARTHAGE

Bench Press
45 lbs. x 5
95 lbs. x 5
105 lbs. x 5
145 lbs. x 5
165 lbs. x 5
215 lbs. x 8
190 lbs. x 12

Boring But Big Bench Press
145 lbs. x 7
145 lbs. x 10
145 lbs. x 8
145 lbs. x 8

Dumbbell Rows
100 lbs. x 10 (L+R)

Just Fucking Around For A Minute Or Two
Super Set - Dips: BW x 3, Triceps Pushdown: 40 lbs. x 10
Super Set - Dips: BW x 2, Triceps Pushdown: 50 lbs. x 10
Super Set - Dips: BW x 1, Triceps Pushdown: 60 lbs. x 10
Super Set - Skull Crushers: 40 lbs. x 10, Triceps Kickback: 20 lbs. x 10 (L+R)
Super Set - Skull Crushers: 40 lbs. x 10, Triceps Kickback: 20 lbs. x 10 (L+R)
Super Set - Skull Crushers: 40 lbs. x 10, Triceps Kickback: 20 lbs. x 10 (L+R)
Paul Sousa's Patented, Sub-Maximal Chin-Ups: BW x 4, BW x 3

Playlist
Strength Thru Oi!


Notes

Whoops! ... During my main work set I was going for 13 and when I only banged out 8 I thought "Fuck! This feels heavier than it ought to, what the fuck?" I racked the bar, got up and as I wondered what the Hell was going on, I went about taking the plates off the bar in preparation for my Boring But Big benching.

And then it occurred to me ... There's two 35's and two 5's on the bar with the 45's, not two 25's and two 2.5's.

Ryan was across the room with Bench Cougar, the gal he trains on Thursdays. They were in-between sets and he looked over at me and said "What's up Kenny? You look confused."

"Ummm... I think I used the wrong weight." I said.

Ryan immediately changed his facial expression to one which feigned horror, and shrieked "Oh NO! You've just fucked up your whole program! You're gonna have to scrap the whole thing and start over!" and burst out laughing, right along with Bench Cougar.

I cracked up.

"No, seriously, what weight were you supposed to do?"

"190 pounds..." I said.

"Go ahead and go for it, let's see how many reps you get."

"Okay," I said, de-loaded, then loaded the proper weight on the bar, and got back on the bench."

"here goes!"

I banged out 12, solid reps. I went for 13 and BOOM! The previous mishap set caught up with me and I stalled half-way up. Then the bar came back down... I immediately attempted to dump, and then remembered "Oh dear, I put the good collars on and-"

The thought was interrupted by Ryan and Bench Cougar dashing over to assist. "You okay man!?" he asked as they got to me.

"Yeah man, I'm cool!" I said, laughing.

They helped me get the bar off my chest, and we all had a good laugh.

"How many was that?" I asked to verify I'd counted accurately.

Ryan and Bench Cougar replied "12!"

"That's pretty good!" I said to Ryan. He looked at me cross-ways and said "That's really good, Kenny!" and nodded his head, with a look on his face that reflected just a small bit of what I can only describe as "happy disbelief."

"Really good, man!"

"Right on. Thanks you guys for helping me out, I really appreciate it."

They said no problem and left me to my own devices. I de-loaded and went about my business, doing my Boring But Big Bench Presses. I didn't get all my reps in on those because my arms were fried from the mishap earlier, and I dropped the fifth set for today as well. I didn't mind that much at all. I was happy I did as well as I did.

For the next two cycles I'm super-setting these triceps exercises. I decided to on a whim and knew I was on the right track when, upon leaving the gym, I gave the back part of my upper-arms a squeeze, just above my elbows, and it felt like I had a couple of bricks in there. That was good. Gonna stick with those, and super-set my close-grip bench presses with something cool for the triceps on standing military press day.

I still can't call my dumbbell rows Kroc Rows yet. But I don't really give a fuck about that. I had a kickass workout today, one of the best bench press workouts I've had in a long time. It was good to be there.