Training for the Zombie Apocalypse - A Workout Journal

[Whipped Cream Head]

I'm a fucking slacker with this.

Yesterday.....

Squats:
5 x 10, 225lbs.
2 x 25, 225lbs.
5 x 10, 225lbs.

Seated Calf Raise:
3 x 15, 225lbs.



Today...
Bench Press:
2 x 15, 225lbs.
2 x 5, 315lbs.
2 x 8, 315lbs.
1 x 20, 225lbs.

Incline Bench:
2 x 10, 225lbs.
3 x 8, 225lbs.

Single Arm Overhead Press:
4 x 5, 105lbs.

Lat Pulldown:
2 x 15, 200lbs.
2 x 10, 220lbs.
2 x 10, 200lbs.

Upright Row:
2 x 10, 135lbs.
2 x 8, 135lbs.

[safado]

Jess, try the box squats with bands. I triple looped them and did 10 sets of 2. TBH I feel a ton more explosive in a short amount of time. The more I learn and apply the more I see I can develop through technique.

Two purple bands are 70 lbs each. If you box squat with 225 that means that at the top the weight is 365 and you  have to really accelerate to not get stuck. It's also great cardio if you keep rest to a minute or so between sets

    I am trying some new stuff this week as well. Try it., nothing to lose.

Monday is 20 rep squat day - because I hate myself

[Whipped Cream Head]

No bands.  No attachments on our racks.  I'll look like a fool, since approx. 99% of the guys at my gym will have no clue.

I'd like to try them out before I get too old, though.  Might do my bench some good too.

[Boldfaced Lies]

Haha read this ludicrous shit Poliquin wrote. Apparently he recommends stopping benching for 12 weeks and focusing on shoulder presses and the like, untill you can sitting behind-the-neck press 66% of what you can bench (for the same amount of reps). I know I'm not there yet, but how's your ration on vertical/horizontal pressing Jess?

[Whipped Cream Head]

Let's see, since bench is lying down, allowing for myself to be braced...

I know I can get 315 on the bench for 10, properly warmed, and at least 225 for 10 using the seated military.  That's 71%.  But as far as BTN?  I can do 185 easily enough, if I wanted to, which is 59%.  And I press deep - bottom up - so it doesn't affect me terribly much.  I'd say it's pretty manageable, provided you aren't a fucking tool concentrating only on your bench, bi's and lats (width, not thickness).  Having strong shoulders is more impressive to me, anyhow.  Helps you fill out a shirt better as well.

[Boldfaced Lies]

Let's see, since bench is lying down, allowing for myself to be braced...

I know I can get 315 on the bench for 10, properly warmed, and at least 225 for 10 using the seated military.  That's 71%.  But as far as BTN?  I can do 185 easily enough, if I wanted to, which is 59%.  And I press deep - bottom up - so it doesn't affect me terribly much.  I'd say it's pretty manageable, provided you aren't a fucking tool concentrating only on your bench, bi's and lats (width, not thickness).  Having strong shoulders is more impressive to me, anyhow.  Helps you fill out a shirt better as well.

The BTN presses was supposed to be sitting without back support or belt or anything. No bracing. But yeah I'm not too far behind and to be fair I tested with 1rm bench so results my vary if I test with 66% of a weight I can actually do for reps on bench.

[Whipped Cream Head]

Er, never tried it like that, since it's usually standing.  185 BTN standing is manageable for myself, so it's only going to be easier with a seat.  That'd roughly make it 205lbs. for me, which I don't think is out of reach, but BTN has never really been a core exercise so I'm not entirely sure if I can hit it right now.  I suppose it's only fair to give it a shot - first standing of course, and then seated if I don't hit the mark.  It's been a while doing it on a chair, but I believe there isn't much in the way of a back brace when you have to lean for a BTN press.

[Boldfaced Lies]

Er, never tried it like that, since it's usually standing.  185 BTN standing is manageable for myself, so it's only going to be easier with a seat.  That'd roughly make it 205lbs. for me, which I don't think is out of reach, but BTN has never really been a core exercise so I'm not entirely sure if I can hit it right now.  I suppose it's only fair to give it a shot - first standing of course, and then seated if I don't hit the mark.  It's been a while doing it on a chair, but I believe there isn't much in the way of a back brace when you have to lean for a BTN press.

BTN has never been a staple exercise for me either, especially because of all the arguments around it, if it's healthy or whatnot.

[safado]

I don't have any place in my gym to tie them either. I solve the problem by tying and triple looping the bands arounf to 90 pound dumbells and using aerobics mats as my box. I go about 12-16 inches on my box (therabouts, its almost on the floor).
Surprisingle the set up worked well

   I use a similiar saet up for benches and I have found that triceps work, skull crushers especially, ar e VERY enhanced with bands. I give a lot of the credit to my over developed bench (as opposed to my pitiful deads) to band training and conjugate method training

    Im going to use chains shortly as well. Ive trained with chains before and it was GREAT.

   As far as bands are concerned though I think you will love them. For you use the purple or green bands to start on squats. Their are special deadlifting platforms for bands that do aweosme work. I just got a GREAT book on O lifting and their is some surprisingly creative stuff that I will scan for everyone

Ill scan my band set up as well.

[Whipped Cream Head]

You know, today I was actually feeling pretty decent.  So, I decided to up my game just a touch.


Squats:
2 x 5, 315lbs.
2 x 3, 375lbs.
2 x 2, 405lbs.
3 x 1, 455lbs.

Box Squats:
1 x 10, 225lbs.
2 x 5, 315lbs.
2 x 2, 365lbs.
1 x 5, 315lbs.
1 x 10, 225lbs.

Deadlift:
1 x 5, 315lbs.
2 x 5, 405lbs.
2 x 3, 495lbs.
3 x 1, 525lbs.
1 x 5, 405lbs.
1 x 5, 315lbs.

[Whipped Cream Head]

Try to log my actual week for once, without skipping.



Tuesday's....

Military Press:
1 x 5, 225lbs.
2 x 6, 225lbs.

Behind The Neck:
1 x 7, 205lbs. - hahaha, fuck.  Guess that 66% shit is out the window.
1 x 5, 205lbs.
2 x 5, 185lbs.

Clean & Press:
2 x 2, 205lbs.
2 x 1, 225lbs.
2 x 1, 235lbs.

Upright Row:
5 x 8, 135lbs.



Today's.....

Triceps Extension:
2 x 10, 60lbs.
2 x 10, 80lbs.
2 x 10, 100lbs.
1 x 20, 80lbs.
1 x 20, 60lbs.

Dips:
2 x 25
2 x 20
4 x 15

Hammer Curl:
3 x 10, 50lbs.

Preacher Curl: single arm
1 x 20, 35lbs.
1 x 20, 30lbs.
1 x 20, 25lbs.

[Whipped Cream Head]

Quick in and out today.

Squat:
2 x 5, 315lbs.
2 x 3, 365lbs.
3 x 1, 405lbs.

Deadlift:
1 x 5, 405lbs.
1 x 10, 405lbs.
2 x 2, 495lbs.

[Whipped Cream Head]

This is how it's supposed to look like:


Squat:
1 x 5, 315lbs.
1 x 5, 36lbs.
5 x 2, 405lbs.

Deadlift:
1 x 5, 315lbs.
1 x 5, 405lbs.
1 x 2, 405lbs.
5 x 2, 455lbs.

[Whipped Cream Head]

Got one of the kids at gym working out with me today, so I put him through the paces.  Naturally, he didn't use the same weight, but he was going at the same effort level (at least), at the same speed.

Clean & Press:
1 x 5, 185lbs.
2 x 5, 205lbs.
2 x 2, 225lbs.

Behind The Neck Press:
2 x 10, 155lbs.

Single Arm Row: my normal style, tossing a bar in the corner and gripping with the sleeve of the loaded outer end
2 x 5, 135lbs.
2 x 10, 115lbs.
2 x 10, 90lbs.

Lat Pulldown: parallel grip
2 x 5, 240lbs.
2 x 10, 220lbs.
2 x 10, 200lbs.

Shrugs: the... whatever machine.  I'll count weight on each side
1 x 10, 225lbs.
2 x 5, 270lbs.
1 x 10, 225lbs.
2 x 15, 180lbs.

Seated Row:
5 x 10, 200lbs.

Single Arm Overhead Press:
4 x 10, 85lbs.

[Whipped Cream Head]

Got Tyrone back in the gym with me, who's been favoring working out at home or another gym lately.  So, we hit things up a bit diff.  When he heard I'd start tossing deads back into the game, he was deciding on whether or not to hitting legs in the gym again.  So I've obviously got to break him if he does.


Flat Barbell Bench Press:
10 x 10, 275lbs.

Incline Barbell Bench Press:
10 x 10, 225lbs.

Close Grip Bench Press:
2 x 20, 225lbs.
2 x 15, 225lbs.
6 x 10, 225lbs.

Lat Pulldown: wide, parallel grip
10 x 10, 200lbs.

Dips:
1 x 20
3 x 15
2 x 10

[Whipped Cream Head]

Got a couple more fools followign me around for back and shoulders.  And was I ever fucking mean.


Standing Military Press:
2 x 10, 185lbs.
2 x 5, 205lbs.
1 x 5, 225lbs.
1 x 3, 225lbs.

Seated Rows:
1 x 8, 280lbs.
1 x 6, 280lbs.
2 x 10, 250lbs.
2 x 10, 220lbs.

Lat Pulldown: parallel grip
2 x 5, 240lbs.
2 x 10, 220lbs.
2 x 10, 200lbs.

Single Arm Rows - sleeve grip: bar shoved into a corner and gripping with the sleeve of the loaded outer end.  Used 25lbs. plates, to make sure everyone had plenty of extension
2 x 10, 100lbs.
2 x 20, 75lbs.
2 x 25, 50lbs.
2 x 10, 90lbs.

Decline Dumbbell Pullover:
2 x 10, 65lbs.
2 x 10, 85lbs.
2 x 5, 105lbs.

Man, am I fucking fresh.  Guess htat's what happens with all that extra rest time between sets.

[Boldfaced Lies]

Single Arm Rows - sleeve grip: bar shoved into a corner and gripping with the sleeve of the loaded outer end.  Used 25lbs. plates, to make sure everyone had plenty of extension
2 x 10, 100lbs.
2 x 20, 75lbs.
2 x 25, 50lbs.
2 x 10, 90lbs.

We did this shit today, but we gripped it on the inside, back facing the wall. Allowed me to pull the bar higher up, but I was doing them bent-over style.

Do you add the full weight of the bar when you list the weight here?

[Whipped Cream Head]

No.  Plates only, since "weight" is dependent on where you're gripping.

I'm doing these the exact same way you are, just using the plate loading end.  Using the inside of the bar is just too easy.  Helps to condition the forearms and the fingers.





Today's.........

Cable Rows:
4 x 10, 250lbs.

Bench Press:
10 x 10, 275lbs.

Chin-ups: mixed in between bench sets
10 x 5

Dips:
4 x 15

Lat Pulldown:
5 x 10, 180lbs.

[Whipped Cream Head]

Deadlift:
2 x 10, 315lbs.
2 x 8, 405lbs.
2 x 6, 405lbs.
1 x 5, 405lbs.

Lat Pulldown:
1 x 10, 210lbs.
1 x 10, 230lbs.
1 x 10, 250lbs.
1 x 8, 270lbs.

Single Arm Overhead Press:
2 x 10, 100lbs.
2 x 8, 100lbs.
1 x 5, 115lbs.

Seated Overhead Press:
1 x 25, 145lbs.
1 x 20, 145lbs.
1 x 15, 145lbs.
2 x 10, 165lbs.
1 x 20, 95lbs. - behind the neck

[Whipped Cream Head]

Triceps Pushdown:
1 x 15, 60lbs.
1 x 15, 80lbs.
1 x 10, 100lbs.
1 x 10, 120lbs.

Dips:
2 x 20
2 x 15
2 x 10

Lat Pulldown:
1 x 10, 220lbs.
1 x 10, 210lbs.
1 x 10, 200lbs.
1 x 10, 190lbs.
1 x 10, 180lbs.
1 x 10, 170lbs.
1 x 10, 160lbs.
1 x 10, 150lbs.

Bench Press: one set every minute
10 x 10, 225lbs.

Behind The Neck Press:  5 chin ups mixed in with each set
10 x 10, 135lbs.

[Whipped Cream Head]

Worked out with my boyfriend this afternoon.  Somebody wanted to experience Ol' Jess's leg day, so it was a 10x10 comparison with....


Squats:
10 x 25, 135lbs.

Standing Calf Raise:
5 x 20, 180lbs.

[Ramz]

boyfriend?

ps. behind the neck press?  whats that?

[Whipped Cream Head]

I meant just friends.

Behind the neck press is a basic overhead, but coming down behind the head.  Or neck, if you will.  Mine are always done standing like a proper military.

[Ramz]

thats pretty good standing up and doing it, factoring the 10 x 10 I mean.

shoulders are the only 'small' muscle I work out, real. I kill the behind the head press as well, only I do it seated.

[Average John]

I meant just friends.

Sure you did, slut.

[Whipped Cream Head]

Deadlift:
5 x 5, 405lbs.

Military Press: 5 chin-ups between sets
5 x 5, 225lbs.

Seated Cable Row:
5 x 10, 250lbs.

Behind The Neck Press: 5 chin-ups between sets
1 x 25, 135lbs.
1 x 20, 135lbs.
1 x 15, 135lbs.
1 x 10, 135lbs.

[Whipped Cream Head]

Squats:
10 x 10, 225lbs. - 1 set every minute, regular stance
10 x 10, 225lbs. - 2 narrow, 2 reg, 6 wide; 2-3 minutes break in between sets

[Whipped Cream Head]

Dumbbell Incline Press: dropped a set of 15 dips proceeding each set
5 x 20, 105lbs.

Military Press: broke with 5 chin-ups between each set
5 x 10, 185lbs.

Upright Row:
5 x 5, 155lbs.

Seated Cable Row:
5 x 5, 250lbs.

[Supeprime]

With my shoulder issues I gave up behind the neck presses with a barbell a while ago. I stick with 4 sets of 10 heavy dumbbell presses, although the most I do is 100 due to the issues with my left shoulder ( rotator cuff issues, plus the self has been hurting/under stress from my left pec tear) it has finally started to get better though. May go higher in another 3-4 weeks or so.

[Whipped Cream Head]

Sounds solid enough.  I would've recommended switching to like, 85 for sets of 20 just to really rebuild.



I've been having pains in my knee for the past month or so, just forcing myself to do a ton of reps.  Somewhat disappointed, but it's helped keep me from losing too much strength.  I'm finally starting to come back a bit.

Squats:  regular stance
2 x 10, 225lbs.
2 x 5, 315lbs.
2 x 5, 365lbs.
2 x 3, 365lbs.

Box Squats:
2 x 5, 315lbs.
2 x 5, 365lbs.
2 x 1, 405lbs.

[Whipped Cream Head]

I've been letting this thing slip.


Squats: regulah
2 x 10, 225lbs.
1 x 5, 315lbs.
1 x 5, 365lbs.
3 x 3, 405lbs.

Box Squats: wide
1 x 5, 315lbs.
2 x 5, 365lbs.
1 x 5, 315lbs.

Good Mornings:
2 x 10, 225lbs.
2 x 5, 315lbs.

Squats: ultra wide, still below parallel
2 x 20, 225lbs.
1 x 10, 315lbs.

[Bruce Lee's Testicle]

I've been letting this thing slip.


Squats: regulah
2 x 10, 225lbs.
1 x 5, 315lbs.
1 x 5, 365lbs.
3 x 3, 405lbs.

Box Squats: wide
1 x 5, 315lbs.
2 x 5, 365lbs.
1 x 5, 315lbs.

Good Mornings:
2 x 10, 225lbs.
2 x 5, 315lbs.

Squats: ultra wide, still below parallel
2 x 20, 225lbs.
1 x 10, 315lbs.

First post in SHC...

Hey, how low do you go for box squats?

[Strider119]

BLT's still alive?

[Ramz]

First post in SHC...

Hey, how low do you go for box squats?

hahaha you're a pure SHC creeper.

[Bruce Lee's Testicle]

hahaha you're a pure SHC creeper.

I told you that in strictest of confidence. LOL!

[safado]

In my box aquats Ive gone as low as 10 inches but nearly always below parallel....not that anyone cares

[Whipped Cream Head]

First post in SHC...

Hey, how low do you go for box squats?

Depending on what's available, I'll use a 35, 40, or 45lbs dumbbell.  I'd have to measure, but I believe the height is about 9-10 inches.

Are you incorporating them in your workout, or looking to in the future?

[Bruce Lee's Testicle]

Depending on what's available, I'll use a 35, 40, or 45lbs dumbbell.  I'd have to measure, but I believe the height is about 9-10 inches.

Are you incorporating them in your workout, or looking to in the future?

Been incorporating them for awhile... using the aerobic steppers.

[Whipped Cream Head]

Those would be a solid idea, if I didn't have to walk clear across the gym to get them.  How many layers do you use?  I suppose there's the platform and, what, 2 or 3 risers?

[Bruce Lee's Testicle]

Those would be a solid idea, if I didn't have to walk clear across the gym to get them.  How many layers do you use?  I suppose there's the platform and, what, 2 or 3 risers?

5 risers is just slightly above parallel. I've actually used just the platform itself... but can only rep out 1 plate when going that low.