My Training Log/Questions Thread

[Deltasaurus]

Im not going to keep a super consistent log just anytime i have a good lift or bad day or break a PR

I also didnt wanna make countless threads asking questions about stuff so ill ask a question in here from time to time as well.

Like this one, what are your thoughts on creatine?



my PR on bench was 250 for 7-8 reps at around 185lbs 13-14% BF-taking creatine
I no longer have been taking creatine and am about 177 12%
i hit 240 for 5

It really bummed me out

Im now changing things up, Im going to keep my training the same but am not going to attempt to lean by reducing calories.

Im just going to keep my calories high for me which is around 3k-3200
im a endo who has never been shredded in my life.

Im just going to eat alot of whole clean foods, and lift,wrestle and condition, and hopefully i can get down to around 9-12% at about 190lbs.

Im just gunna think how a sprinter does, they dont reduce cals, they eat big and train hard and they are lean. that is my goal.

I wana be big for my hieght naturally and strong my goals as of now are this, i would like to hit them within 14months. 500lbs Deadlift 315lbs x3 on bench
315lbs A2G on squat for 8reps

and OHM Milt 225lbs for 2-3

I think they are acheiveable im not used to OHM been doing seated BB press not on the smith but was bummed to see how much weaker i was doing standing.
well


thanks ahead of time and i will keep you update

im using 5/3/1 and a BBB routine when i have the time in the gym

im 22 on sunday 5'9 about 180lbs and my BF is i dunno. i can kinda see my abs but they are far from a 6pack

thanks again to all of you and i wont be using straps anymore unless i have a damn good reason also no belt will be used.

these are about the only lifts i will be doing

Deads
Squats
Front squat
bench
OHM
Pull-ups
Chins
Dumbell Rows
Stiff Deads
Close Grip bench
Dips
Ring Dips
Barbell Curl
Standing Dumbell Curl
Maybe some skull crushers
Shrugs


bicep and tricep isloation work will be kept to a minimum but i enjoy training em so i will train em



-AJ

[tjoe]

Glad you started a log!
Don't set too many goals. Pick one and go at it FULL STEAM!
Creatine is great. I'm a big fan myself... currently using Creakic (off days) and Cell Tech (after training).

[Deltasaurus]

k ill pick 1 main goal 500lbs deadlift

on the creatine, what should i do? 5grams PWO?

from what i hear mono hydrate is just as good as anything and its cheap

[MattPT88]

For creatine the exact number is generally 3% of body wt. Generally 5g is the traditional serving which is plenty for most people. I always seem to have some better results when I use a creatine w/ some added dextrose. Not the 75g found in cell tech but like 35g of dextrose does the trick for me. I find creatine to be very effective for myself but like you said I do notice some drop in strength when I get off of it.

You say you goal is a 500lb dead in the next yr or so. Whats your current dead?

[Deltasaurus]

not sure my current max dead, im guessing around 420's maybe higher. and i just started deadlifting because i used to be retarded

[MattPT88]

U just started deadlifting and you max is already in the 4s? Damn if your not shitting me thats pretty impressive. Might be a good idea to get a fairly accurate max tho so you know how much work you need to obtain your goal. Otherwise your leading yourself blindly.

[Deltasaurus]

i hit 375 for 6 a few months ago

im now using 5/3/1 program today i did 345 for 9 no straps

im like 180lbs 5'9 22 on sunday, my squat is sad but its going to get up there soon

[crashcrew56]

I think it would actually be better if you wre keeping a more detailed log, that way if things go wrong and you need help we can better answer your questions.

[Deltasaurus]

Im writing it all down in a book i take to the gym, plan is 1 year of 5/3/1
so it will all be in there, anything im proud of ill put in here though.

problem so far was never doing OHM and using my seated milt press max.

also question. i dont want to use straps but
it seems over under grip when u get a tear it always the supintaed palm up arm
what to do about this?

as of now i use over under and i like it but dont wanna get hurt in the future

[crashcrew56]

Im writing it all down in a book i take to the gym, plan is 1 year of 5/3/1
so it will all be in there, anything im proud of ill put in here though.

problem so far was never doing OHM and using my seated milt press max.

also question. i dont want to use straps but
it seems over under grip when u get a tear it always the supintaed palm up arm
what to do about this?

as of now i use over under and i like it but dont wanna get hurt in the future


The biceps tear is almost always caused by guys with bad form, they pull are usually pulling with a bend in their arms, or the start to sort of row the weight as they deadlift. I cringe everytime I see someone deadlift like that.

If you are still worried though, you could always learn to use a hook grip.

[Deltasaurus]

ya i always keep my arms straight when i pull,

do any of you guys use hook grip?

[MattPT88]

ya i always keep my arms straight when i pull,

do any of you guys use hook grip?

Never tried hook grip. Im a fan of plain old heavy duty cotton straps. Whenever I start going heavy Ill throw em on and get whatever Im doing done. I feel that its more important to be able fully work the big muscles and not let them only be worked to the point that the weaker links can handle. My thoughts anyway.

[tjoe]

straps are fine if you are NOT going to compete.
try to flex you triceps at the start of a deadlift, sounds funny but works great!

[Deltasaurus]

cool thanks i dont plan on competing just getting big and strong wanna i go heavy enough to be worried about tears ill use my straps thanks guys

[crashcrew56]

Just because you use straps doesn't mean you won't get hurt, still make sure you are focusing on proper form

[SoxFan11]

I use overhand grip until I get up to heavier weights, then go to over/under. Like was said before, if you keep your arms straight and don't try to row the weight then you're not going to have a problem. I'd also add to that- keep your grips and arms tight.

[crashcrew56]

I don't know anyone that has torn a bicep on a deadlift with proper form.

[smj091977]

and lets not forget that people tear biceps all the time, even those who don't lift. I personally know more who tore it outside of a gym than in.

[cook]

Yeah I have a friend who tore his last year at work.50 years old and never lifted a weight.I told him you can now never win Mr. Olympia.He gave me the funniest look.

[Deltasaurus]

strength was weak today is seems,

I hit 255 for 4 reps on flat bench on my last set, next week is de-load.

also after that i did 4 sets of 10 reps with 205lbs

then i did 7 sets of weighted dips 10reps dropping weight as needed,
then 3 sets of tricep dumbell extension, u think that is enough volume to grow?

starting creatine mono again 5 grams everyday, want to get some strength back shits depressing being weak when u used to be stronger

[crashcrew56]

Why did you do the 4 sets of 10?

[Deltasaurus]

the BBB routine, i got the ok to go up in weight and that was the recommended routine in the 5/3/1 book, so thats what i did

[crashcrew56]

I'm a little confused now, correct me if I'm wrong but for bench you did:
255 4x then dropped the weight down to 205 and did that for 4 sets of 10?
Whats a BBB routine?

[Deltasaurus]

ok 255 was the last set of the 5/3/1 program

then i also do his Boring but big program wher u do an additional 4-5 sets of 10 on the main lift

[Deltasaurus]

u understand now?

[crashcrew56]

I understand what you are saying now, I had just never heard of the BBB program.

[Deltasaurus]

its a shit ton of volume IMO and im sore as hell im ramping up my cals

[Deltasaurus]

Ill log this from yesterday

deadlift

needed 1 rep of 360 got 8, dunno if the creatine kicked in that fast or i was just in the zone listening to rammestein


when u use over under grip does one side of your lower back ever get more sore?

[crashcrew56]

I havn't noticed a difference there, and I always pull over-under.

[Deltasaurus]

cool must be mental then lol

[crashcrew56]

Are you deadlifting with round plates?

[Deltasaurus]

no there the like octagon ivanko ones my gym has, whats the difference?

[crashcrew56]

That might be the problem, those plates are made to deter people from doing deadlifts or olympic lifts. I deadlift with those plates on time and my back was ridiculously sore on one side afterwards. Do you have any other options?

[Deltasaurus]

not ATM, i was thinking maybe the weight slipped a bit on one side and put more stress on that one side too.

[crashcrew56]

Just make sure you reset after each rep to make sure they don't get away from you

[Deltasaurus]

de-loaded now on to next cycle, am excited i like the program and cant wait till im lifting some heavy ass weight!!!

yesterday just did 335 for 10 nuthing special but i know this routine is sweet and ill be repping 405 some day soon

[Deltasaurus]

355 for ten on DL last week

260 for 5 on flat bench today

weight is about 180

[Deltasaurus]

DL 370lbs for 8

bench 250 for 8

[Deltasaurus]

love this program today i hit 270 for 5 reps on flat bench

[Deltasaurus]

got 250 for ten last week on bench and squat is better too 240 for 10 ass to grass.

i think if alot of people squated ass to grass they would do alot less weight like a shit ton

[Deltasaurus]

275 for 8 on bench
295 for 3 A2G on squat
DL is stalled going to re-start the program for that one
445 for 1

[Deltasaurus]

285x6 pulled 455 for 2 on DL very easily

[Deltasaurus]

295x5 on bench
315x3 on squat
205x 5 on seated barbell military