sbgerber

I just joined this site recently. Seems like a cool bunch of people on the forum. Decided to start keeping a journal of my Deads, Squats, & Bench over hear. I keep a journal on BB.com too.

I just started deads this week. I have messed around in the past with them but never made a real effort to make them part of my workouts.

Nov 10th 2007

Deads

95 x 10
135 x 6
185 x 6
225 x 3
225 x 4
225 x 6
135 x 6 (Clean and Jerk) - Just felt like it.

I hit arms prior to Deads with CGB, EZ Bar Curls, Pressdowns, & Hammer Curls.

Ali

hey, first of all welcome, introduce yourself in the new members intro section. Good 2 see u started a journal. What are your stats?

sbgerber

Ah, yeah, I see that now, I will introduce over there.

Stats 197lbs 5'11 32yr

Thanks for stopping by.

1quick1

Solid deads for just starting them.

Subscribed.

sbgerber

Thanks. I felt pretty good. I have always had trouble with getting the weight off the floor in the past. I started squating deep (to the floor) about a month ago and I think that helped me out today. I just dropped my butt some for the lift and it pulled right up.

Tips are always appreciated. I have a good amount a experience weight train ing but I am a little short on knowledge/experience in some of the major lifts (deads, bench, squat).

wala

Good stuff starting a journal.

Number look good for only just starting to deadlift

sbgerber

I had a good workout today.

Bench Press

95 x 12
135 x 10

165 x 6
185 x 6

195 x 3
205 x 3
215 x 3 PR: Reps 4 Lbs

185 x 10

I felt strong on each set, I had no spotter so I did not push any set to failure, wanted to got 225 but decided to rep out 185 and look to 225 x 3 next week

Incline DB Fly

35 x 10
45 x 10
55 x 10

Squats

95 x 10
135 x 10

185 x 6
225 x 6
245 x 6
265 x 6 PR: Reps 4 Lbs

225 x 10

Squats felt great today. My depth was good, top of thigh a 1" - 4" inches past parallel depending, sometimes I would drop down on a 4th rep and think "NOT DEEP ENOUGH" and then take the 5th and 6th further. At 225 they are all the way down, 245 and 265 are beyond parallel but still not as consistantly deep as I would like ... but the weight was pretty heavy for me too ... so I was happy

Two new max weights for the reps, that was good, I have gone 285 X 1 rep on squats so 265 was not a max but my previous best was 265 x 2 so it is an improvement.

I have been checking out quite a few journals, both on EB and BB and the common theme among the strong guys and gals is a little less overall volume with heavy lifts. I am trying to incorporate that concept into my weekly workouts. I still like going a little lighter with more volume and a larger variety of exercise, especially on back day (tomorrow) but todays workout felt great and I am looking forward to mixing in a little more strength work with my more traditional bodybuilding routine.

Train hard everyone!

- Steve

wala

Strong stuff man!

Well done on your PR man, I also hit a PR on bench today.. its cool stuff

Keep training hard dude!

Ali

tough!

oh and what are PR's?

sbgerber

Thanks Ali.

PR is a personal record (i guess). Really a PB, personal best, is a more accurate term.

Ali

oh ok, thanks

learning something new almost everyday

sbgerber

Today was a long day (not complaining, just explaining). I had to drive out of town, 4 hr drive down to Miami, for work. It started at 4am. Missed several meals, made up for it some by bringing a 4 pack of Myoplex shakes with me but not even close to the normal quality solid food meals I get in. Worked in the sun all day at a job sight, good day (productive business wise) but long. Drove back home in the evening, got in at 7:30pm. I also started to feel sick, sore throat, sneezing through out the day. I thought, this is no good. On the way home I stopped and bought a pack of Airborne (immune system booster) and took a triple dose in a 32oz water bottle, I think I needed both (water and vitamins)... as well, I completely tweeked my shoulder (apparently on Monday bench pressing, felt fine at the time), and I was basically operating and driving with one arm all day which sucked. So, I get home, with a choice, A. Sleep and Eat B. Hit the gym and kill back. Sometimes you just gotta suck it up and hit the gym, maybe not the smartest choice but mentally, I needed it after a long day. I am glad I did. So, here is how it went down.

Because of my right shoulder being tweeked (real technical term for you), I decided to keep all of the back exercises to medium to close grip type movements.

Parallel Close Grip Pull Down

70 x 15
80 x 15

130 x 10
150 x 10

170 x 5
190 x 5
210 x 4 F DROP 180 x 4 F DROP 150 x 4 F
130 x 12 F

Deads

135 x 10
185 x 10

225 x 6
245 x 6
275 x 3
275 x 3

Hammer Strength Lo Row

90 x 15
140 x 12
180 x 8
230 x 3 F DROP 180 x 6 F

Parallel Medium Grip T-Bar

45 x 10
70 x 10
90 x 6

This T-Bar machine (specifically) always feels very heavy, I like it but my weight always sucks, not sure why, it feels good thou

Hammer Strength Standing Shrugs

180 x 8
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Because of the shoulder, I decided to just go for volume and also train my grip, I kept my rest to about 10 - 30secs between sets, I could hardly hold the weight by the end got a really go grip workout plus some good pumps in the traps

Donkey Calf Raises SS w/ Machine Back Extensions

I did not record weight

6 sets each, heavy

Hammer Strength High Row

100 x 15
120 x 10
140 x 8 F

I wanted to keep going but I had already done WAY MORE volume than I needed but it felt good and I was decompressed from a long day, sometimes I just gotta hit the weights hard after long days at work. I managed not to damage my shoulder any worse than it already is, all the rows and pulldowns used a close grip and I kept the range of motion to about 90% leaving out the top stretch to try to spare the shoulder. I think it will be ok in a couple days but I need to be careful next shoulder and next chest workouts. The deads where kinda heavy but they are just so darn fun. Lower back is going to be sore, especially after finishing with heavy weighted extensions.

That's it for today, train hard everyone.

wala

Nice work dude!!

Alot of volume there with good weight too, some strong lifts there man... keep it up!

As for PRs, yeh its personal record Ali, over here in the UK, people usually say PB - personal best (as used in things like Athletics when a runner beats their previous best time)

sbgerber

I trained with my daughter at the gym this evening and just followed her routine. My shoulder is still very sore so I had to take it easy. From here on out I will be dropping out all shoulder and chest work and certain back exercises until my shoulder is healed, having an injury really bites.

The workout was as follows:

Machine Chest Press
Pec Dec
Close Grip Lat Pulldown
Machien Row
Dumbbell Shoulder Press
Dumbbell Shrugs

I did about 3 sets on each exercise and did not go heavy but my shoulder hurt on pretty much everything. I think my 14yr old got in a better workout than I did.

She then hit a little cardio and I decided to go Squat. I knew that would not hurt the shoulder.

Squats

135 x 10
135 x 10
185 x 6
225 x 6
245 x 6
265 x 6
285 x 2 - PR 4 Reps
295 x 2 - PR 4 lbs
315 x 3 - PR 4 lbs (however, my range was not very good, I failed to break parallel but I got a good feel for the weight, I'll be breaking parallel soon and rep this out)

Not bad, three PR's in one workout. The workout with my daughter was horrible. I just can't use my right shoulder, the sad part is that is actually feels much better than several days ago, it just really hurts on chest and shoulders work so no more until I am healed. I really do not even know how I hurt it. It just hurt alot the day after chest. It's all good though, time off will fix it and in the mean time I can work on my legs, arms, and back.

Keep training hard eveyone.

Steve