GoJu Posted January 15, 2007 Share Posted January 15, 2007 hello everybody! I post here every so often, but never posted a journal, Tarudriller PM'ed me and I liked the idea of putting a journal up here for the grip community to see, as you can see I'm interesting in training for olympic lifting, powerlifting, strongman, as far as the Iron Game goes, as well as just getting better in karate, I'm a first degree black belt in Neko-Goju-Ryu karate (been doing it for 5 years and teaching as an assistant for 3 years), and loving it ever since. The iron will always be with me however! I'll be focusing on PLing for the moment so OL will be put slightly on the back burner since Bench, Squat, and Deadlift need major work. goals for this cycle: bench press 235-265 atg back squat 300-335 conventional deadlift 400-435 misc.: dip bw+75 good morning 180-225 short-term grip: close RB240N 40# hex block 150# RT 100# 3" FBBC wrist roller Today was my first try at the boris sheiko powerlifting routine and all I can say is, DAMN YOU BORIS SHEIKO! Boris Sheiko 3 day a week Beginner Routine (in weight (lbs) x sets x reps) day 1 Bench Press 110 x 5 130 x 4 130 x 4 150 x 3 150 x 3 160 x 3 160 x 3 160 x 3 160 x 3 160 x 3 ATG Back Squat 130 x 5 155 x 5 155 x 5 180 x 5 180 x 5 180 x 5 180 x 5 180 x 5 Bench Press 110 x 6 130 x 6 130 x 6 140 x 6 (from this point on I had to finish the reps in rest pause fashion, sucked) 140 x 6 140 x 6 140 x 6 DB Flies 25's x 10 25's x 10 25's x 10 25's x 10 25's x 10 Good Mornings 95 x 5 110 x 5 115 x 5 135 x 5 135 x 5 + stretching OKAY! squat and good morning felt really, bordering easy, well as easy is type of volume gets! With bench if I stop doing it for a while I get really weak at it, so frequency is key with me and bench, today my triceps just said NO! but I made 'em work anyway lol! well I'll try to recover for now and be back training Tuesday! Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 17, 2007 Author Share Posted January 17, 2007 (edited) day 2 DOH Hook Grip Deadlift 185 x 5 220 x 5 220 x 5 260 x 4 260 x 4 275 x 3 275 x 3 275 x 3 275 x 3 Incline Bench Press 95 x 4 115 x 4 115 x 4 135 x 4 135 x 4 135 x 4 Dips bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 DOH Hook Grip Deadlifts off box (1 25 on top of 1 35) 185 x 5 220 x 5 220 x 5 260 x 4 260 x 4 295 x 3 295 x 3 295 x 3 295 x 3 Bulgarian Split Squats 25's x 5 30's x 5 35's x 5 40's x 5 45's x 5 I also supposed to do abs, but I unfortunately had to finish where I did because of work lol, dammit! Today felt REALLY awesome, hook grip didn't give way for nothing today, I don't think I'll ever go back to mixed grip now! Also cut some skin off my right thumb, left a nice battle scar! I decided not to go too heavy on bench assistance, don't think I could've even if I wanted too, triceps still kinda sore, we'll see how it goes Thursday (can't wait!) PS - I gotta gripping again, dammit I need a plan, I'm gonna finally get some chokers on begin my journey to assisinate the #3! Edited January 17, 2007 by GoJu Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 18, 2007 Share Posted January 18, 2007 Good to see the log GoJu, keep kicking ass! Chris Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 18, 2007 Author Share Posted January 18, 2007 I will tarudriller! day 3 Bench Press 110 x 7 120 x 6 130 x 5 140 x 4 150 x 3 150 x 3 160 x 2 160 x 2 150 x 3 150 x 3 140 x 4 130 x 6 120 x 8 110 x 10 DB Flies 30's x 10 30's x 10 30's x 10 30's x 10 30's x 10 ATG Back Squat 130 x 5 155 x 4 155 x 4 180 x 3 180 x 3 190 x 3 190 x 3 190 x 3 190 x 3 190 x 3 Standing French Press 55 x 10 55 x 10 65 x 10 55 x 10 55 x 10 Seated Good Morning 10 x 5 95 x 5 95 x 5 115 x 5 135 x 5 DAMN! that took a while, my squats suck but they took a lot out of me! My triceps are SO sore on this routine, plus this is way too much chest isolation for my tastes, but whatever gets me a big bench! I really gotta get heavier on the gm's, gonna ramp the weight next, see if I can't beat my old PR for reps on this routine! I'll be coming back for week 2 starting sunday! Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 19, 2007 Author Share Posted January 19, 2007 3" FBBC Wrist Roller (1 roll = 1 roll forward + 1 roll backward) 25 x 1 50 x 1 51.2 x 1 52.5 x 1 55 x 1 57.5 x 1 60 x 1 62.5 x 1 65 x 1 67.5 x 1 70 x 1 72.5 x 1 75 x 1 (backward only) CoC Trainer x 30 yeeeeah, went kind of crazy on the volume here, but I haven't done any grip work in a while and wanted to see what I could do on this thing, and I must say 100# on the 3" roller is mine soon! Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 21, 2007 Author Share Posted January 21, 2007 week 2 day 1 ATG Back Squat 130 x 5 155 x 4 155 x 4 180 x 3 180 x 3 205 x 2 205 x 2 205 x 2 205 x 2 205 x 2 Bench Press 110 x 5 130 x 4 150 x 3 150 x 3 170 x 2 170 x 2 170 x 2 170 x 2 (rest pause) 170 x 0 (****) 165 x 2 165 x 0 (GODDAMMIT ALL TO HELL!) DB Flies 25's x 10 30's x 10 35's x 10 40's x 10 40's x 10 Pushups (triceps too tired to do 'em weighted) bw x 10 bw x 10 bw x 10 bw x 10 bw x 10 ATG Back Squat 140 x 3 165 x 3 190 x 3 190 x 3 190 x 3 190 x 3 Good Morning 135 x 5 135 x 5 135 x 5 (all I could do, had to go) the only things that went well today were Squats, Flies, and Pushups, Bench and GM's SUCKED! I don't know WTF is wrong, but my triceps just aren't recovering quick enough to go with the pace of the routine, EASY bullshit weight that I could do for real high reps before are making struggle to do singles and doubles with! I don't know what to do other than to lower the weight so I can keep going with the routine, squats and deads are going well, but I keep failiing on bench and I don't know what to do! dammit, I'll be back on Tuesday albeit using less weight on bench! Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 24, 2007 Author Share Posted January 24, 2007 day 2 DOH Deadlift to the knees 185 x 4 220 x 4 220 x 4 260 x 4 260 x 4 260 x 4 260 x 4 Bench Press 110 x 5 130 x 5 130 x 5 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 DB Flies 30's x 10 35's x 10 40's x 10 (had to stop here as I felt something weird in my chest that was NOT muscle soreness, I've felt this before, felt like a tear of some kind but I imagine I'd be in a world of pain if I tore my muscle, so I'm not sure what it was) DOH Deadlift 185 x 4 220 x 4 260 x 3 260 x 3 (had to use mixed from here, my ****ing gay right thumb didn't let me use hook grip today) 275 x 3 275 x 3 275 x 3 275 x 3 275 x 3 Bulgarian Split Squats 30's x 5 35's x 5 40's x 5 45's x 5 50's x 5 (PR!) pretty good workout, glad I got all my reps on the bench press today, weird about my chest, felt like something was stabbing me in the middle portion of my left pec, I've got stretching to do! damn thumb couldn't hold on to shit today, dammit, hopefully it'll heal up by next week! Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 25, 2007 Author Share Posted January 25, 2007 day 3 ATG Back Squat 130 x 4 155 x 4 180 x 3 180 x 3 190 x 3 190 x 3 190 x 3 190 x 3 190 x 3 190 x 3 Bench Press 110 x 6 130 x 5 155 x 4 155 x 4 160 x 3 160 x 3 170 x 2 170 x 2 160 x 4 155 x 5 130 x 6 110 x 7 DB Flies 25's x 10 30's x 10 35's x 10 40's x 10 (had to stop here, stabby feeling in left pec came back) V-Tricep Pushdown 75 x 10 77.5 x 10 85 x 10 87.5 x 10 95 x 10 ATG Back Squat 140 x 3 165 x 3 190 x 2 190 x 2 190 x 2 190 x 2 Weighted Hyperextensions bw + 45 x 12 bw + 45 x 12 BOOM off to work! lol, did this baby earlier this morning, every rep today was smooth and crisp, especially enjoyed the squats and it seems my work capacity has improved on the Bench Press, got every rep with no problems! damn stabby feeling in the left pec keeps rearing it's ugly head! had to improvise hyperextensions instead of seated GM mostly for 2 reasons: 1. I had to get the hell out the gym since work was starting soon! 2. they let keep a better arch in my back, in comparison to GM's where I tend to round a lot overall a great day, 1/2 way done with this routine, can't wait to meet my new maxes! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 26, 2007 Share Posted January 26, 2007 When are you testing for your new maxes? Chris Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 26, 2007 Author Share Posted January 26, 2007 my plan is to test maxes in 3 weeks, this routine calls for 2 more weeks, then I'm technically done with beginner routine #1, I plan to test my maxes then. Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 27, 2007 Share Posted January 27, 2007 Sounds good, get ready for some PRs! From your first post: ---------------------------------------- bench press 235-265 atg back squat 300-335 conventional deadlift 400-435 ----------------------------------------- Are those current PRs followed by goals for your next test? Chris Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 27, 2007 Author Share Posted January 27, 2007 Sounds good, get ready for some PRs!From your first post: ---------------------------------------- bench press 235-265 atg back squat 300-335 conventional deadlift 400-435 ----------------------------------------- Are those current PRs followed by goals for your next test? Chris those are my goal weights tarudriller, it seems like I read the program wrong and I'll be doing a deload after 2 weeks then another 4 week cycle of a routine continuing this one and THEN max, hoping for some even heavier PR's then! Karate workout (of sorts) today, just ran through some kata and technique work, then did some grip work: Grippers Trainer x 3 #1 x 3 BBSA (1.5) x 3 #2 x 3 partials HG300 x 3 negs Trainer x 20 IM Bands white x 10 green x 20 yellow x 30 blue x 40 (partials) red x 50 (partials) I'm going to start upping the amount of negs on the HG300! Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 28, 2007 Author Share Posted January 28, 2007 week 3 day 1 ATG Back Squat 130 x 5 155 x 4 155 x 4 180 x 3 180 x 3 205 x 3 205 x 3 205 x 3 205 x 3 205 x 3 Bench Press 110 x 5 130 x 4 150 x 3 150 x 3 170 x 3 170 x 3 170 x 3 170 x 3 170 x 3 DB Flies 25's x 10 30's x 10 35's x 10 40's x 10 (got stabbed here, had to stop) Pushups bw x 10 bw x 10 bw x 10 bw x 10 bw x 10 ATG Back Squat 130 x 5 155 x 5 180 x 5 180 x 5 180 x 5 180 x 5 180 x 5 Weigted Hypers bw + 45 x 12 bw + 45 x 12 hell of a workout today! I don't think I've ever felt stronger on squats, benching was great too! I think I'm goint to stick with hypers instead of any type of gm, for now, I feel it better in the hamstring, back, and glutes! I'll be back Tuesday! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 28, 2007 Share Posted January 28, 2007 The workouts are looking strong, keep up the good work! Chris Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 31, 2007 Author Share Posted January 31, 2007 day 3 DOH Deadlift to the knees 185 x 4 220 x 4 260 x 4 260 x 4 295 x 2 295 x 2 295 x 2 295 x 2 295 x 2 Bench Press 110 x 6 130 x 5 150 x 4 150 x 4 160 x 3 160 x 3 170 x 2 170 x 2 160 x 3 160 x 3 150 x 4 140 x 5 130 x 6 110 x 8 DB Flies 20's x 10 25's x 10 30's x 10 35's x 10 40's x 5 (dammit, got stabbed) DOH Deadlift off box (1 25 on top of 1 35) 220 x 5 260 x 5 260 x 5 (mixed from here, ****ING THUMB) 295 x 4 295 x 4 295 x 4 295 x 4 UNFORTUNATELY, that's all the time I had time for today, dammit I woke up too late and I had to go to work this morning, plus karate class (nothing too bad, just some technique work), I really wanted to do the bulagarian squats today, guess it just wasn't in the cards, I need to wake up earlier to get these workouts in before work! I'll be back thursday! Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 31, 2007 Author Share Posted January 31, 2007 day 3 DOH Deadlift to the knees 185 x 4 220 x 4 260 x 4 260 x 4 295 x 2 295 x 2 295 x 2 295 x 2 295 x 2 Bench Press 110 x 6 130 x 5 150 x 4 150 x 4 160 x 3 160 x 3 170 x 2 170 x 2 160 x 3 160 x 3 150 x 4 140 x 5 130 x 6 110 x 8 DB Flies 20's x 10 25's x 10 30's x 10 35's x 10 40's x 5 (dammit, got stabbed) DOH Deadlift off box (1 25 on top of 1 35) 220 x 5 260 x 5 260 x 5 (mixed from here, ****ING THUMB) 295 x 4 295 x 4 295 x 4 295 x 4 UNFORTUNATELY, that's all the time I had time for today, dammit I woke up too late and I had to go to work this morning, plus karate class (nothing too bad, just some technique work), I really wanted to do the bulagarian squats today, guess it just wasn't in the cards, I need to wake up earlier to get these workouts in before work! I'll be back thursday! Quote Link to comment Share on other sites More sharing options...
GoJu Posted February 1, 2007 Author Share Posted February 1, 2007 day 3 Bench Press 110 x 5 130 x 4 150 x 3 150 x 3 170 x 2 170 x 2 170 x 2 170 x 2 170 x 2 ATG Back Squat 130 x 5 155 x 5 180 x 5 180 x 5 190 x 4 190 x 4 190 x 4 190 x 4 190 x 4 Bench Press 110 x 6 130 x 6 130 x 6 140 x 6 140 x 6 140 x 6 140 x 6 DB Flies 20's x 10 25's x 10 30's x 10 35's x 10 40's x 10 Weighted Hyperextensions bw + 45 x 12 bw + 45 x 12 great workout! got all the reps, very nice and smooth! didn't get stabbed during flies today, everything went very well! 1 more week people! Quote Link to comment Share on other sites More sharing options...
GoJu Posted February 2, 2007 Author Share Posted February 2, 2007 Grip! #2 x 2 attempts HG300 x 4 neg. crushes #1 x 1 strap hold (5lbs, 10 seconds) 3" FBBC Wrist roller - 75 x 1 back and forth (PR!) white band x 50 green band x 50 yellow band x 50 (PR!) blue band x 50 partials red band x 50 partials w00t! Quote Link to comment Share on other sites More sharing options...
GoJu Posted February 4, 2007 Author Share Posted February 4, 2007 week 4 day 1 ATG Back Squat 130 x 5 155 x 4 180 x 3 180 x 3 205 x 3 205 x 3 220 x 2 220 x 2 220 x 2 Bench Press 110 x 5 130 x 4 150 x 3 150 x 3 170 x 3 170 x 3 170 x 3 170 x 3 170 x 3 DB Flies 25's x 10 30's x 10 35's x 10 40's x 10 45's x 10 Dips bw x 8 bw x 8 bw x 8 bw x 8 bw x 8 ATG Back Squat 130 x 5 155 x 4 180 x 3 180 x 3 205 x 2 205 x 2 205 x 2 205 x 2 Weighted Hyperextensions bw + 45 x 12 bw + 45 x 12 this shit took me a while! This had to be one of the longer workouts of the whole damn routine, but it felt great to finish it! more benching and deadlifting on Tuesday! Quote Link to comment Share on other sites More sharing options...
GoJu Posted February 6, 2007 Author Share Posted February 6, 2007 day 2 Bench Press 110 x 5 130 x 4 150 x 3 150 x 3 170 x 3 170 x 3 185 x 2 185 x 2 185 x 2 DOH Hook Grip Deadlift 185 x 4 220 x 4 260 x 3 260 x 3 295 x 3 295 x 3 315 x 2 315 x 2 315 x 2 Bench Press 120 x 5 140 x 5 160 x 4 160 x 4 160 x 4 160 x 4 DB Flies 30's x 10 35's x 10 40's x 10 45's x 10 50's x 10 (PR!) Bulgarian Split Squats 40's x 5 45's x 5 50's x 5 55's x 5 60's x 5 (PR!) everything went real good today, the right thumb is back in action too! I'm gonna try to max deads with DOH hook when I do it! 1 more workout people! Quote Link to comment Share on other sites More sharing options...
barbe705 Posted February 6, 2007 Share Posted February 6, 2007 how long do you end up spending in the gym for your typical workout? Brent Quote Link to comment Share on other sites More sharing options...
GoJu Posted February 7, 2007 Author Share Posted February 7, 2007 how long do you end up spending in the gym for your typical workout?Brent If I'm having a good day 1.5 hours, if I'm having a bad day workouts like these could take 3 hours. Quote Link to comment Share on other sites More sharing options...
GoJu Posted February 8, 2007 Author Share Posted February 8, 2007 day 3 ATG Back Squat 130 x 5 155 x 4 180 x 3 180 x 3 205 x 3 205 x 3 205 x 3 205 x 3 205 x 3 205 x 3 Bench Press 110 x 5 130 x 5 150 x 5 150 x 5 150 x 5 150 x 5 150 x 5 DB Flies 30's x 10 35's x 10 40's x 10 45's x 10 50's x 10 Dips bw x 8 bw x 8 bw x 8 bw x 8 bw x 8 Weighted Hyperextensions bw + 45 x 12 bw + 45 x 12 Weighted Decline Situps bw + 45 x 10 bw + 45 x 10 bw + 45 x 10 IT IS DONE! I'll be hoping for 225-255 bench press, 305-335 atg full back squat, and 405-455 (lofty bastard here, lol) deadlift, hopefully I can pull it with a DOH hook grip too! We'll see what happens, easy days full of rest and stretching till next wednesday where I'll do squat and bench, then I'll do deadlift on friday! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted February 10, 2007 Share Posted February 10, 2007 Looks good GoJu. Get some rest and your test days will kick ass. Any idea what happened on Fortified Iron? Chris Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.