OTTOEMEZZO Posted October 4, 2011 Author Share Posted October 4, 2011 10/3/11 Weight is about 214 with a waist slightly over 34.5". I've stayed as lean as I could on this bulk so far and really happy with the results. Also, this is the heaviest I've ever been. SQUATS: up to 355 x 5! Hard, but I'm very happy with this. Squats are through the roof these days. Probably have a 400 in me for a single, which has been my goal for a while. supersetted with... GRIPPERS: R: BBE (choked to 3/4") x 1, #3 x 1 overcrush!, #3 x 1 overcrush!, BBE (choked to 3/4") x 1, BBE (choked to 3/4") x 1 L: #2.5 x 3 single overcrushes. #3 x 2 attempts (got it down to closer than 1/4", which is a PR! BENCH: 210 x 5 x 3 sets. Surprised at how easy this was. WEIGHTED CHIN UPS: 25 lbs x 5, 45 lbs x 5, 70 lbs x 3. Was going for 5 reps with 70. Need to change something up. Felt weak on these today. CURLS: up to 120 x 5. Not completely strict, but not too much cheating either. Finished off with 90 x 10. Great workout today! First time OVERCRUSHING #3!!! And, twice! Felt better than closing it for the first time. Today was the first time I felt confident with this gripper. Bench and Squats were great today. Quote Link to comment Share on other sites More sharing options...
Malice Posted October 4, 2011 Share Posted October 4, 2011 Great job! Looking back to the beginning of this log you've made HUGE progress everywhere!! Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 6, 2011 Author Share Posted October 6, 2011 Thanks brother. I try my best. 10/5/11 Felt very weak even prior to the workout. LIGHT SQUATS MILITARY PRESS: up to 150 x 2?! Was going for 5 reps. DEADLIFTS: did warm ups up to 325, which felt pretty heavy, and decided to stop. Just did not feel it. Not enough sleep. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 8, 2011 Author Share Posted October 8, 2011 10/7/11 SQUATS: up to 360 x 3. Hard. superstted with... GRIPPERS: R: Did MMS reps with #2.5. Also did CCS with #2.5. Some reps with CCS were easily fully closed, while others were not quite there. Still very new to CCS. Lack of technique for sure. L: Did MMS reps with BBSM. Also did some CCS with BBSM and #2. BENCH: up to 255 x 1! PR! Also did 3 partials with 305, 9 inches above chest. Next week, I will attempt 7 inches above chest. ROWS: up to 220 x 5. supersetted with... WEIGHTED DIPS: 85 lbs x 5 x 3 sets. Good workout overall. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 11, 2011 Author Share Posted October 11, 2011 (edited) 10/10/11 SQUATS: up to 360 x 1. Squatted 315 x 5 right before this, which seemed too hard for what it was. Decided to try 360, but it felt alot heavier than it should have. Could have gotten 1 or 2 more reps, but decided to stop. supersetted with... GRIPPERS: R: BBE (choked to 3/4") x 1, #3 x 1 barely closed rep,BBE (choked to 3/4") x 1 fail, #3 x 1 fail, BBE (choked to 3/4") x 1 fail L: #2.5 x 3 singles. #3 x 2 attempts (got it down between 1/4" and 1/2") BENCH: 215 x 5 x 3 sets. WEIGHTED CHIN UPS: Tried some one arm holds at the top (could not do it with either arm - used to be able to do this when I was lighter.) Then, tried some towel pull ups. CURLS: up to 125 x 5. Most reps were cheating. Not too happy with this. I got enough sleep the last few days, which leads me to believe that I'm overtrained. I'll de-load either this week or next week. Edited October 11, 2011 by OTTOEMEZZO Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 25, 2011 Author Share Posted October 25, 2011 It's been a while since I posted here. I've been doing a de-load week and came back to the gym last Wednesday. The thing is that nothing special happend. I'm back to either barely closing or not closing #3. 10/24/11 Squats: up to 320 x 5. Decided to back off on these and work my way up. Bench: 215 x 5 x 3 sets. Solid. Weighted Pull Ups: 45 lbs x 5 x 3 sets. Curls. I also did grippers, in between squats. Nothing special, closed BBE choked to 3/4" with Right, but that was the only highlight. I'm thinking about backing off grippers and focusing on pinch and Rolling Thunder for 2-3 months. Hopefully I'll only get stronger. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 29, 2011 Author Share Posted October 29, 2011 10/26/11 Light Squats Military Press: up to 140 x 5. Pretty easy. Deadlifts: stopped at 405 x 1. Wasn't really feeling it. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 29, 2011 Author Share Posted October 29, 2011 10/28/11 Squats: up to 335 x 3. Pretty easy. supersetted with... Rolling Thunder: up to 150 x 1! PR!!! Finished off with 120 x 10 x 2 sets. Really happy to get 150 (this is in just weights, not counting the weight of the pin.) Bench: 220 x 5 x 3 sets! I guess this is a PR of sorts, as I've never done 220 for this many reps/sets. Dips: 90 lbs x 5 x 3 sets. This was pretty hard. I feel that dips made my triceps very strong compared to other muscles. These days, once I get about half way up on bench press, even if the weight is heavy, it just flies up. Feels good. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 31, 2011 Author Share Posted October 31, 2011 10/31/11 Squats: up to 345 x 5. Hard. supersetted with... Pinch work. Did not like plate pinching as it tore my skin up. Dynamic work was good. Bench: 225 x 5, 5, 4. Could not get the last rep. Weighted Pull Ups: 50 lbs x 5 x 3 sets. Cheat Curls: 125 x 5 x 3 sets. Quote Link to comment Share on other sites More sharing options...
Forever Posted November 1, 2011 Share Posted November 1, 2011 10/28/11 Squats: up to 335 x 3. Pretty easy. supersetted with... Rolling Thunder: up to 150 x 1! PR!!! Finished off with 120 x 10 x 2 sets. Really happy to get 150 (this is in just weights, not counting the weight of the pin.) Bench: 220 x 5 x 3 sets! I guess this is a PR of sorts, as I've never done 220 for this many reps/sets. Dips: 90 lbs x 5 x 3 sets. This was pretty hard. I feel that dips made my triceps very strong compared to other muscles. These days, once I get about half way up on bench press, even if the weight is heavy, it just flies up. Feels good. Congrats on the Rolling Thunder Pr...can't wait till I get back to that lift. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted November 3, 2011 Author Share Posted November 3, 2011 Thanks brother. 11/3/11 Light Squats Military Press: up to 145 x 4. Was going for 5. Deadlifts: up to 400 x 5. I'm feeling very tired and un-focused during my workouts these days. I think my body and mind are tired and I just need a break. After next week, I'll take a full week break from any workouts. Then, I'll come back and start doing the StrongLifts Advanced routine. Madcow has been great, but it's time for a change. Quote Link to comment Share on other sites More sharing options...
Malice Posted November 3, 2011 Share Posted November 3, 2011 Thanks brother. 11/3/11 Light Squats Military Press: up to 145 x 4. Was going for 5. Deadlifts: up to 400 x 5. I'm feeling very tired and un-focused during my workouts these days. I think my body and mind are tired and I just need a break. After next week, I'll take a full week break from any workouts. Then, I'll come back and start doing the StrongLifts Advanced routine. Madcow has been great, but it's time for a change. Sounds to me like it's time to deload. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted November 25, 2011 Author Share Posted November 25, 2011 (edited) Haven't posted in a while, though I did start exercising again this week. After 2 week break, the one thing that I'm noticing most is the leg soreness from squatting 3 times a week. I could barely get out of bed for a couple of days. This week I started Starting Strength Advanced, which is a 9 week program. I put slightly lower numbers than my actual numbers to ensure successful completion. I put my squat at 330 x 5 (actual is 355 x 5), deadlift at 410 x 5 (actual is 425 x 5), bench at 220 x 5 (actual is 230 x 5) and military press at 145 x 5 (this is my actual max). My expected results at the end of the program are: Squat 380 x 3, Deadlift 445 x 3 x 3, Bench 250 x 3, and Military Press 155 x 3 x 3. 11/21/11 Squats: 250 x 5 x 5. Very easy, but feels a bit awkward due to the 2 week break from squatting. supersetted with... Rolling Thunder: 122.5 x 10 x 2 sets. Bench: up to 175 x 5. Same as squats. Not feeling that the technique is back yet. Rows: up to 170 x 5. Very easy. Extremely easy workout, and a nice way to get back to lifting. ----------------------------------------------------------------------------------------- 11/23/11 Squats: 225 x 5 x 5. Military Press: 105 x 5 x 5. Deadlifts: 310 x 5 x 3 sets. Nothing special yet. Very, very easy. Edited November 25, 2011 by OTTOEMEZZO Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted November 29, 2011 Author Share Posted November 29, 2011 11/25/11 Squats: up to 265 x 5. Easy. Bench: 165 x 5 x 5. Easy. Rows: 160 x 5 x 5. Easy. --------------------------------------------- 11/28/11 Squats: 275 x 5 x 5. Easier than 250 last week. Getting back into it. Bench: up to 200 x 5. Rows: up to 195 x 5. Easy overall workout. Next week things start to get more interesting. This week is still very easy. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted December 1, 2011 Author Share Posted December 1, 2011 Forgot to mention that during the last workout, I also did 125 x 10 x 2 sets on Rolling Thunder. 11/30/11 Squats: 240 x 5 x 5. Military Press: 125 x 5 x 5. Deadlifts (all with DO grip): 345 x 5 x 3 sets. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted December 6, 2011 Author Share Posted December 6, 2011 12/2/11 SQUATS: up to 300 x 5 BENCH: 185 x 5 x 5 ROWS: 180 x 5 x 5 12/5/11 SQUATS: 305 x 5 x 5 BENCH: up to 220 x 5 ROWS: up to 215 x 5 Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted December 9, 2011 Author Share Posted December 9, 2011 12/7/11 SQUATS: up to 260 x 5 MILITARY PRESS: 135 x 5 x 5. Hard. DEADLIFT: 380 x 5 x 3 sets. Workouts are starting to get tougher, but still manageable. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted December 11, 2011 Author Share Posted December 11, 2011 12/9/11 SQUATS: up to 330 x 5 supersetted with... TWO HAND DYNAMIC PINCH: 30 x 5 x 3 sets BENCH: 205 x 5 x 5 ROWS: 200 x 5 x 5 Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted December 13, 2011 Author Share Posted December 13, 2011 12/12/11 SQUATS: 320 x 5 x 5. supersetted with GRIPPERS: R: #2.5 x 4, 3, 3, 2 L: BBSM x 4, 3, 2, 2 BENCH: up to 230 X 3??? Should have had this, but was pretty worn out after squats. ROWS: up to 225 x 5. So, first miss on this routine. I will drop down the weight on bench by 5 lbs for all other workouts and continue. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted September 12, 2013 Author Share Posted September 12, 2013 Wow, first post in a very long time... want to get back to posting here in order to motivate myself. Since I've been gone from here, I've had some decent progress. Here are some highlights: 1. I closed #3 and actually thought it was a easy about 2 months ago. 2. Deadlifted 425x5 (and 385x10) 3. Squats 355x5 (and 315x10) 4. Bench 235x5 (and 210x10) These are my maxes, and I'm currently trying to get myself back to this level and beyond. My main goal is to certify on #3 within next 6 months. My other goals are to get Bench/Squat/Deadlift for 300/400/500. I also plan to get into rock climbing after accomplishing these goals. Wish me luck. Quote Link to comment Share on other sites More sharing options...
CANCRUSHER Posted September 12, 2013 Share Posted September 12, 2013 Wow, first post in a very long time... want to get back to posting here in order to motivate myself. Since I've been gone from here, I've had some decent progress. Here are some highlights: 1. I closed #3 and actually thought it was a easy about 2 months ago. 2. Deadlifted 425x5 (and 385x10) 3. Squats 355x5 (and 315x10) 4. Bench 235x5 (and 210x10) These are my maxes, and I'm currently trying to get myself back to this level and beyond. My main goal is to certify on #3 within next 6 months. My other goals are to get Bench/Squat/Deadlift for 300/400/500. I also plan to get into rock climbing after accomplishing these goals. Wish me luck. Where are you from man? Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted September 12, 2013 Author Share Posted September 12, 2013 Originally from Russia. Right now, I live in the U.S. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted September 21, 2013 Author Share Posted September 21, 2013 Time for a quick weekly update... This week, I did (just mentioning the most important lifts/exercises here): Squats: 265 x 10 Bench: 200 x 8 Deadlifts: 315 x 10 Also closed #3 (chocked at 1") on Monday (between Squat sets) for 5 singles. On Wednesday (between Bench sets, which tire out my grip just enough to mess up the gripper workout) only did 3 singles (chocked at 1") - was not able to do the forth single and figured it was enough. Note to self: need to do at least a few sets of grip work before staring a bench workout. Will leave the #3 chocked at 1" for next week. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 15, 2013 Author Share Posted October 15, 2013 It's been a little while since I last posted. Some recent lifts: Squats: 295x10 Bench: 210x6 Deadlifts: 335x8 (DO grip) Closed #3 chocked at 1.15" for 5 singles with the Right hand. Also started doing RT again. Going light for now, 115x10. Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted October 22, 2013 Author Share Posted October 22, 2013 Took a break from 10.10 to 10.17 from heavy lifting. Did some easy workouts instead, because I was starting to feel a little burned out. On 10.17, did Bench for 200 x 7 On 10.19, did Deadlifts for 315 x 10 (DO grip) Today (10.21), did Squats for 285x6 (legs felt a bit tired so decided to take it easy. Also closed #3 (chocked at 1.15") for 5 singles with Right. Quote Link to comment Share on other sites More sharing options...
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