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Domination Of The Pink Weights

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Hey everyone

My name is Dylan and I am a friend of MattM. Matt told me that I should start a log on here, and I usually end up doing whatever he says to do.

First off, I will admit that I feel completely out of place here. I'm not big. I'm not strong. The name of my log tells you that I'm not on the same chapter as the rest of you, not even in the same book. But Matt really wanted me to do this, so here it goes:

In the Fall of 2010 Matt put me on 5/3/1 with little to no lifting experience. At the time, I weighed about 149 lbs at 5'10". About a year later, in November of 2011 I weighed about 183 lbs. All of my lifts, although not impressive, significantly improved. I went from benching 125 for one rep to benching 180 for one rep in the time. Military press went from 105 for one to 145. I went from not being healthy enough to squat (more on this in a bit) to squatting 250 for 1.

In November, I stopped lifting. From November to this week, the only exercise I've done is playing soccer and riding my bike. No lifting at all. I made my return to the gym this week, weighing about 165 lbs. I mentioned earlier that I wasn't healthy enough to squat. I have two medical problems that can sometimes alter my lifting. 1) I was ran over by a car 13 years ago, shattering my right leg. Because of this, I wear a ankle brace at all times. The ankle is slowly deteriorating, but I can still run full speed and play soccer. But every once in awhile I can feel my ankle is weak, or in reality, just damaged. The ankle isn't a huge deal (except for some reason it doesn't like lunges).

2) I was born with an extra half of a vertebra in the lumbar region. It is only on one side of my spine, so therefore I have scoliosis and back problems at times. When my flexibility is low, as well as the strength in my hamstrings and lower back (like now), the pain is apparent pretty much everyday. I'm pretty sure that within a month or two, the lifting will loosen/strengthen my back to the point where I don't notice any issues unless something severe happens.

So with that history, I start my log. Since this is my first week, my numbers are a bit weird. I feel that after a month or two, some of my lost strength will return. Also, because I don't full know how strong I am right now, and that strength may have odd changes over the coming weeks, some of my numbers may look weird. I may do a set thinking the weight will be heavy, and then realizing that I could do more, or the opposite. So here goes, my journey to dominate the pink weights (or at least, the pink weights to most of you).

8/30/12

warm up + 25 pull ups

Bench

55 1x5

65 1x5

80 1x5

85 1x5

100 1x5

115 1x5

DB row (each arm)

40 2x10

50 1x12

55 1x10

Triceps pushdown with rope

60 2x10

70 1x10

80 1x10

Notes

As I said, I'm still trying to figure out what exactly my strength is these first few weeks. I feel that after a few weeks, it will improve dramatically (I did pull ups on Monday and they were very slow. By Thursday, the pull ups were much quicker and explosive). Everything felt really good, especially on bench. The 5 reps for 115 felt fine.

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25 pull ups is pretty damn good man...

never knock yourself because if you keep training then you will be stronger than you were last month and that's what REALLY matters.

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I'm really looking forward to seeing how the weights jump up again. Keep posting stud, tell those weights to bite the pillow, cause you're going in raw!

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Why should you be not in place here? It's not a show-off forum. Take a cup of coffee and just read everything you can find here and use it as an motivation. From what I've read you are NOT handling girly weights! Just train, rest, and be persistent. The fact that you are working out after that accident and with the physical problems you mentioned, you are an example for most people as far as motivation goes. You might amaze yourself after a little while in what you will achieve. Good luck! Don't forget that a LOT of strong guys around here are allready training for decades!

Edited by Geralt
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Thanks all for the replies!

Matt asked me to post my other two workouts of the week, so here goes:

8/26/12

Standing Military press

warm up, and 20 pull ups

45 1x5

55 1x5

65 1x5

75 1x5

85 1x5

95 1x5

BB shrugs

135 1x10

165 4x10

Face pulls

70 4x20

Notes:

This was the first day back. All of the movements were really slow. My muscles just didn't want to fire.

8/28/12

This is the day where I would normally deadlift, but because of the back issue, I thought I would do the first month just doing rack pulls to get into the swing of things. Unfortunately, when I attempted to do my first warm up set of 95 pounds, the back didn't like it. The second I applied pressure and attempted to lift up, the back shot a pain up my neck. I didn't even try it again, as it isn't worth it. But after, I did....

Back extension

4x15 bodyweight

Pull through

50 1x10

60 2x10

leg curls (each leg individual with this particular equipment)

50 3x10

abs

Notes:

After the lift, I went to a set of bleachers by a soccer field and ran those 15 times. They aren't that high, but it worked. I feel the back issue will work itself out once I lift a bit more. It was my first time trying pull throughs, so this was just trying to figure out exactly the motion I wanted to accomplish.

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9/3/12

First leg day

Squat

bar 1x5

90 1x5

115 1x5

135 2x5

leg press

225 2x10

275 1x10

325 1x10

leg curl (single leg)

40 1x10

50 1x10

60 1x10

leg extension (both legs at same time)

85 2x10

100 2x10

abs

Notes:

Legs were absolutely shot after the second squat set. Haven't used those muscles at all since last year, and I could feel it instantly. Still got through the workout though. Don't usually do leg extensions, but it was my first day back, and I don't need my legs again until the weekend, so I figured I'd just shock them back into shape. Legs were way too tired to do any type of running after workout.

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9/6/12

Warm up and 15 wide grip pull ups. Pull ups are my favorite, but for some reason I didn't feel any strength in them today.

Military Press

45 1x5

55 1x5

70 1x3

80 1x3

90 1x3

100 1x5 (Prescribed 3 reps, but felt like I could do more)

BB shrugs

135 1x10

185 4x10

Face pulls

50 1x15

70 1x15

80 2x15

60 1x20

Cardio

Notes:

For whatever reason, just wasn't too happy with the workout. Happy with the military press, but not really happy with the pull ups and shrugs. I suppose It's just mentally difficult when I used to do much more in the past.

Special note for Matt: I went to run today, and guess what started hurting? The middle of my right calf. You and your friggin calf workouts lol. It's only been a year and a half lol.

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Nice PR on the military press! Didn't I tell you I started 5/3/1 for calves? haha JK :inno

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9/8/12

Rack pull

multiple sets with 95 pounds. didnt count the reps or the sets. the weight was light, but my back will kill anytime i had to lift it up or set it back down. pretty disappointing

back extensions

bodyweight 4x15

pull throughs

50 1x10

60 1x10

70 2x10

abs

played soccer after

Notes:

I weighed 168 today. Back only hurts on anything pulling, so basically only deadlifting or rack pulling. Hopefully it will work itself out. I kind of assumed it would have done it already but I guess not.

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Don't worry man, you'll be able to pull again. Just give it some more time. Also that's a PR on the pull through, make sure to make note of those

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9/10/12 with MattM

Bench press

55 1x5

65 1x5

85 1x3

95 1x3

105 1x a hilarious, horrible 3

115 1x7 (prescribed reps was 3)

DB rows

45 2x10

55 1x10

60 1x10

For some reason figured I could do pull ups now instead of at the start of the workout like every other day. Did 10 and realized 11 was impossible.

Triceps extensions with rope

60 1x10

80 2x10

60 1x15

DId some MattM poundstone workouts

Notes: Feel sleepy now.

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9/13/12

Squat

75 1x5

85 1x5

100 1x3

120 1x3

135 1x3

155 1x3

Leg curls (one leg at a time)

50 1x10

60 1x10

Notes:

I don't lift very well when I'm angry, and today I was more than annoyed when I got to the gym and it only progressed when I got there. After my second set of hamstring curls I said frik it and left. Squat felt crappy.

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9/14/12

Standing Military Press

45 1x5

55 1x5

70 1x3

85 1x5

95 1x3

105 1x3 (prescribed reps was 1)

Shrugs

135 4x15

Face pull

50 1x20

60 1x20

65 2x15

30 Total Pull ups

5 Poundstone walkouts, then sprints afterwards (couldn't hold myself up anymore after 5 poundstone walkouts)

Notes:

Had a crappy eating day but still felt okay during the workout.

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1. Nice press buddy!

2. That's a ton of pullups :mosher

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MattM, you should see Cassio do pull ups. I was actually extremely impressed with him. He drops all the way down so his arms are completely straight, and he does it with weight added.

9/16/12

Pull throughs

40 1x10

50 2x10

Rack pull

95 1x5

115 1x5

135 2x5

Leg curl (one leg at a time)

50 1x10

60 2x10

Back extensions

3x15 bodyweight

abs

soccer

Notes:

Was finally able to pull something. I thought I'd do some light pull throughs to start the day to see if that helped with pulling. Either it helped, or my back is getting better, but either way I was able to actually pull something. Oh, and weighed 171

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9/20/12

Warm up plus 15 wide grip pull ups

Bench press

55 1x5

65 1x5

80 1x3

100 1x5

115 1x3

125 1x8 (prescribed one rep)

DB rows

40 1x10

55 1x10

60 1x10

40 1x20

Tricep extension with rope

40 1x10

60 1x10

70 1x10

Played soccer after

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9/24/12

Squat

70 1x5

85 1x5

105 1x3

115 1x5

130 1x3

165 1x3 (prescribed reps was 1)

Single leg leg curl

50 1x12

60 2x12

Abs

Played soccer after

Notes:

For whatever reason, whenever I go in for squats I don't want to lift that day. It really has nothing to do with the actual squats, as I actually like squatting, but for whatever reason my days where I don't want to be there fall on squatting days.

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9/28/12

Deload military press day

warm up, 20 chin ups

db press

25 1x10

35 3x10

barbell shrugs

135 4x15

150 band pulls

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Are the traps sore from any of the deload volume?

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Are the traps sore from any of the deload volume?

Meh not really. I could feel it, but i wouldn't really call it "sore".

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9/30/12

Pull through

50 3x10

Rack pull

95 1x5

115 1x5

135 1x5

145 1x1

155 1x1

165 1x1

One legged hip thrusts

3x10 bodyweight each leg

abs

notes: weighed 172. back is still sore but only when i pull on the rack pull. everything else i have done at the gym doesn't effect it at all, only that pulling motion.

10/1/12

Warm up

db bench press

30 1x10

35 1x10

40 1x10

25 pull ups

lat pulldown

80 1x10

90 1x10

100 1x10

110 1x6

tri push down with rope

60 3x10

soccer

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10/8/12

Warm up

Standing Military Press

45 1x5

60 1x5

70 1x3

75 1x5

90 1x5

100 1x7 (prescribed reps was 5)

Shrugs

135 1x12

165 3x12

150 band pulls

35 total pull ups

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10/12/12

Rack pull

95 1x5

115 1x5

135 1x5

155 x1

175 x1

185 x1

Pull through

50 1x10

60 1x10

70 1x10

80 1x10

Back extension

4 sets of 15 bodyweight

ab stuff

Notes: Didn't feel any pain in the back today when doing rack pulls, but do feel very weak with the lower back. I can definitely feel the strain

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10/14/2012

Bench

60 1x5

70 1x5

85 1x3

95 1x5

105 1x5

120 1x5

DB rows

40 1x10

55 1x10

65 1x10

40 1x25 (forgot how awesome it was for high rep)

tricep pushdown with rope

60 2x10

70 2x12

20 pulls up, soccer

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You got pretty heavy on those rows! Nice

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