Intro
I'll give you a bit of background. Been training on and off for many years, more seriously starting in 2014.
Age: 35
Height: 6'0
Weight: 188lbs
Best PRs to date:
Squat: 355lbs
Bench: 270lbs
Deadlift: 465lbs
Press: 195lbs
Competed in one of the starting strength meets in 2016. Have made very mild progress since then. Trained with some really strong guys in a private powerlifting gym in Vancouver, but have since moved to Washington, DC. They were having me do Linear Periodization with lots of volume on the big lifts. It was a shock, especially deadlifting. I had a lot of recovery issues with deadlifts, so I've learned a few lessons there. My PRs above were hit in the summer, but I took 2 months off of training when I moved here. Got back into it this past December.
I made my title in jest, but there's actually a lot of truth to it. I don't live near any decent gyms, so I've been using my community centre gym that's nearby. It's free to all DC residents, and (shockingly) it's pretty decent. Good squat rack, bench, leg press. 2 barbells. Bumper plates up to 1000lbs, 90lb dumbbells. Trap bar. Dip/pull up/cable machine. I was quite surprised to see all of this, considering that it's a rec center gym.
The only downsides are that there's no safetys on the squat rack, or on the bench. There's only one of everything and it's small, so getting access to equipment at specific times can be tough, and it's encouraged to not hog it too long (rightfully so)
As a result, my training has been loosely structured with lots of randomness. I use whatever the hell's free, basically. Some days that means flat bench, some days that means dips, incline DB press. I might plan to squat, but can only leg press that day, etc etc.
So, with that in mind, we'll see what happens.
Steve Boards the Fuckarounditis Express
Moderator: Chebass88
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Steve Boards the Fuckarounditis Express
Last edited by dbp on Thu Feb 07, 2019 4:07 pm, edited 1 time in total.
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
02/07/2019
Press:
165lbs for 8 doubles. Been thinking of using a diet of 5x5, volume doubles and volume singles. Really, really want 200lbs.
Incline DB @ 30 degrees
70lbs for 10,10,10,8
Chest supported DB row
60lbs for 12,12,12,12
Skull Crushers
65lbs for 12,12,12
EZ bar curls
65lbs for 10,10,10
Easy upper body day!
Press:
165lbs for 8 doubles. Been thinking of using a diet of 5x5, volume doubles and volume singles. Really, really want 200lbs.
Incline DB @ 30 degrees
70lbs for 10,10,10,8
Chest supported DB row
60lbs for 12,12,12,12
Skull Crushers
65lbs for 12,12,12
EZ bar curls
65lbs for 10,10,10
Easy upper body day!
-
mbasic
- Registered User
- Posts: 9343
- Joined: Fri Sep 15, 2017 9:06 am
- Age: 104
Re: Steve Boards the Fuckarounditis Express
welcome, and thanks for logging here.
lets see where this takes you,
I've recently switched over to some body builder fluff stuff,
its quite refreshing ... and I think i seeing some results (prob just placebo'ing myself
)
lets just call it an extended pivot block or something
lets see where this takes you,
I've recently switched over to some body builder fluff stuff,
its quite refreshing ... and I think i seeing some results (prob just placebo'ing myself
)lets just call it an extended pivot block or something
-
ChrisMcCarthy1979
- Registered User
- Posts: 1961
- Joined: Tue Mar 06, 2018 2:30 am
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
02/08/2018
Day started off a bit annoying. Some guy was doing a circuit between 4-5 things, one of which happened to be the pull up bar in the squat rack. Of course, there are 2 other places to do pull ups. He hadn't been there for a minute, so I hopped in. Of course, he gave me a lecture about how he was using it, I should've asked blah blah.
I hate circuits.
Anyway.
High Bar Squats
Been working these in to try and ease my ever worsening low bar elbow pain. I've also been doing all squats and pulls beltless, and working them up really slowly.
225 for 4 x 6 reps. Easy as pie. I love high bar.
Montana Method Bench
Jumped on this train thanks to the thread in the training forum. My 1rm was 270, but I based my first attempt off of a conservative 240. That was too easy, so this time I did it off of 255.
165 7x7. Still pretty easy, even despite doing heavy presses and incline yesterday. I am curious how much pressing volume I'll be able to handle.
Pull ups
neutral grip 2x8, wide grip 1x8. Neutral grip kills my elbows. Wide grip a litte less so.
Leg Press
Trying to push my quads up, since my squat/deadlift ratio is pretty big
290lbs 3x10. This was somewhat hard. My leg pressing has alway stunk, so I'm hoping bring it up will pay dividends.
Good Mornings
Been debating on a light hip hinge. Did this cause it's the easiest to set up.
95lbs 2x8. Effortless, but I know from past experience that hellish DOMS awaits when you haven't done SLDL/RDL/GMs in a while. So I'm easing in, but this will go up fast.
Day started off a bit annoying. Some guy was doing a circuit between 4-5 things, one of which happened to be the pull up bar in the squat rack. Of course, there are 2 other places to do pull ups. He hadn't been there for a minute, so I hopped in. Of course, he gave me a lecture about how he was using it, I should've asked blah blah.
I hate circuits.
Anyway.
High Bar Squats
Been working these in to try and ease my ever worsening low bar elbow pain. I've also been doing all squats and pulls beltless, and working them up really slowly.
225 for 4 x 6 reps. Easy as pie. I love high bar.
Montana Method Bench
Jumped on this train thanks to the thread in the training forum. My 1rm was 270, but I based my first attempt off of a conservative 240. That was too easy, so this time I did it off of 255.
165 7x7. Still pretty easy, even despite doing heavy presses and incline yesterday. I am curious how much pressing volume I'll be able to handle.
Pull ups
neutral grip 2x8, wide grip 1x8. Neutral grip kills my elbows. Wide grip a litte less so.
Leg Press
Trying to push my quads up, since my squat/deadlift ratio is pretty big
290lbs 3x10. This was somewhat hard. My leg pressing has alway stunk, so I'm hoping bring it up will pay dividends.
Good Mornings
Been debating on a light hip hinge. Did this cause it's the easiest to set up.
95lbs 2x8. Effortless, but I know from past experience that hellish DOMS awaits when you haven't done SLDL/RDL/GMs in a while. So I'm easing in, but this will go up fast.
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
02/11/2019
Front Squat
205 4 sets of 5
My new plan to cure my elbow aids is to still squat twice a week, but cycle between low bar, high bar and front squat. That way I only low bar every 3rd squat session, and I can simultaneously work on widening my grip.
I feel like front squats benefit a lot from being beltless. Plus I can hit them way deeper than either low bar or high bar.
MM Bench
175 8 sets of 5
Last time I did 175 for 7 sets of 5. This is still pretty easy, rested 1.5 minutes instead of 2. My gym doesn't have 2.5lbs so I'll have to always make 10lb jumps. So I just want to ease into it a bit.
DB row
90lb DB for 3 sets of 12
At this point, I get a text from my pal inviting me to train tomorrow. I cut out the rest of my accessories to save it for tomorrow's press,deadlift and leg press session.
Short session, but good overall.
Front Squat
205 4 sets of 5
My new plan to cure my elbow aids is to still squat twice a week, but cycle between low bar, high bar and front squat. That way I only low bar every 3rd squat session, and I can simultaneously work on widening my grip.
I feel like front squats benefit a lot from being beltless. Plus I can hit them way deeper than either low bar or high bar.
MM Bench
175 8 sets of 5
Last time I did 175 for 7 sets of 5. This is still pretty easy, rested 1.5 minutes instead of 2. My gym doesn't have 2.5lbs so I'll have to always make 10lb jumps. So I just want to ease into it a bit.
DB row
90lb DB for 3 sets of 12
At this point, I get a text from my pal inviting me to train tomorrow. I cut out the rest of my accessories to save it for tomorrow's press,deadlift and leg press session.
Short session, but good overall.
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
02/13/19
My friend had to bail yesterday, so training got moved to today.
Deadlifts
325 x 3 sets of 5
I know the literature on belted training is pretty compelling, but for whatever reason, I'm really digging beltless. These were easy as far as deadlifts go.
Flat DB press
80lb DBs for 10,10,10,9
I remember testing the 70s for barely 1 set of 8 when I first started training again a few months ago, so I've made big strides here.
Leg Press
300lbs for 3 sets of 10
Jumped 10lbs today. Still lets of room to add weight.
1 Arm Cable Rows
3 sets of 10 @ 55. I always get a good pump from these
1 Arm Cable Bicep Curls
3 sets of 10 @ 25
I supersetted each arm, was tired/pumped by the end
Geared up from presses tomorrow!
My friend had to bail yesterday, so training got moved to today.
Deadlifts
325 x 3 sets of 5
I know the literature on belted training is pretty compelling, but for whatever reason, I'm really digging beltless. These were easy as far as deadlifts go.
Flat DB press
80lb DBs for 10,10,10,9
I remember testing the 70s for barely 1 set of 8 when I first started training again a few months ago, so I've made big strides here.
Leg Press
300lbs for 3 sets of 10
Jumped 10lbs today. Still lets of room to add weight.
1 Arm Cable Rows
3 sets of 10 @ 55. I always get a good pump from these
1 Arm Cable Bicep Curls
3 sets of 10 @ 25
I supersetted each arm, was tired/pumped by the end
Geared up from presses tomorrow!
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
02/19/2019
Alright. Gym was closed from last thursday until today, so that altered my training plans a bit. Back at it after 6 days off.
LB Squats
225x5, 235x5, 245x5, 255x5
Still easy. Feeling good, though I cannot for the life of me get a non-elbow pain grip with low bar. I've tried gripping really wide. I've tried thumbs around. Nothing works, it's all just degrees of pain. Maybe the decreased frequency will help, but if it doesn't, I might just have to permanently move to high bar / front squat.
DB Incline bench
80lb DBs for 4 sets of 8, 70lbs for 1x8
One arm cable rows
3 sets of 10. Did em' quick, good pump
Leg Press
270lbs for 3 sets of 10. Wanted to move quick, so dropped the weight a bit but also cut the rest times to like 30 seconds. Great pump.
Squeezed in one set of BW dips (15 reps easy) then cable bicep curls and I was outta there. Was planning on doing more, but the gym had filled up like crazy and I didn't want to be around the crowd. Really missing having room to breathe at the gym.
Alright. Gym was closed from last thursday until today, so that altered my training plans a bit. Back at it after 6 days off.
LB Squats
225x5, 235x5, 245x5, 255x5
Still easy. Feeling good, though I cannot for the life of me get a non-elbow pain grip with low bar. I've tried gripping really wide. I've tried thumbs around. Nothing works, it's all just degrees of pain. Maybe the decreased frequency will help, but if it doesn't, I might just have to permanently move to high bar / front squat.
DB Incline bench
80lb DBs for 4 sets of 8, 70lbs for 1x8
One arm cable rows
3 sets of 10. Did em' quick, good pump
Leg Press
270lbs for 3 sets of 10. Wanted to move quick, so dropped the weight a bit but also cut the rest times to like 30 seconds. Great pump.
Squeezed in one set of BW dips (15 reps easy) then cable bicep curls and I was outta there. Was planning on doing more, but the gym had filled up like crazy and I didn't want to be around the crowd. Really missing having room to breathe at the gym.
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
02/22/2019
MM Bench
175 6x7, 165 1x6
So this was the first time I tried it with percentages based off my previous max (270). This was tough! 6th set at 175, last rep was rough. Dropped to 165 and was worried I'd fail the 7th so I stopped. I'll stay at this weight for a while and build up. I suspect I'll condition to it quickly.
High bar squat
235 4 sets of 6
Easy peasy.
Good Mornings
115lbs 2 sets of 8. Super easy, will go up next time.
Pull ups
Tried one set of 8 on pull ups to see how it felt on my elbows. Nope nope nope. That's it, taking these out for a while.
barbell rows
The bent over 45 degree kind. Haven't done these in a while
95lbs x 8, 135lbs 4x8. Will bump this up next time for sure.
high incline DB press
70s for 9, then 8
Dips
BW+45lbs , 2 sets of 8
Cable Face pull, tricep push down, bicep curl superset
Supersetted 2 set of 10 for each, boom done
MM Bench
175 6x7, 165 1x6
So this was the first time I tried it with percentages based off my previous max (270). This was tough! 6th set at 175, last rep was rough. Dropped to 165 and was worried I'd fail the 7th so I stopped. I'll stay at this weight for a while and build up. I suspect I'll condition to it quickly.
High bar squat
235 4 sets of 6
Easy peasy.
Good Mornings
115lbs 2 sets of 8. Super easy, will go up next time.
Pull ups
Tried one set of 8 on pull ups to see how it felt on my elbows. Nope nope nope. That's it, taking these out for a while.
barbell rows
The bent over 45 degree kind. Haven't done these in a while
95lbs x 8, 135lbs 4x8. Will bump this up next time for sure.
high incline DB press
70s for 9, then 8
Dips
BW+45lbs , 2 sets of 8
Cable Face pull, tricep push down, bicep curl superset
Supersetted 2 set of 10 for each, boom done
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
Upper body only day today
MM Bench
185 7 sets of 5 Felt easy, much better than 175 7x7 was.
Seated DB Shoulder Press
50s for 10, 60s for 3 sets of 10
DB Rows
80lbs for 12, 90lbs for 3 sets of 12. Short rests so last set was tough
Dips
BW+45lbs for 3 sets of 8
Rope Facepull, Press Down, Curl superset
1x12 @ 55, 1x12 @ 65 for all, and done!
MM Bench
185 7 sets of 5 Felt easy, much better than 175 7x7 was.
Seated DB Shoulder Press
50s for 10, 60s for 3 sets of 10
DB Rows
80lbs for 12, 90lbs for 3 sets of 12. Short rests so last set was tough
Dips
BW+45lbs for 3 sets of 8
Rope Facepull, Press Down, Curl superset
1x12 @ 55, 1x12 @ 65 for all, and done!
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
02/26/19
Lower body only!
Front Squats
215 5 sets of 5 Front squats suck.
Stiff Leg Deadlifts
225 3 sets of 8
Pendlay rows
135 4 sets of 8
Short and sweet!
Lower body only!
Front Squats
215 5 sets of 5 Front squats suck.
Stiff Leg Deadlifts
225 3 sets of 8
Pendlay rows
135 4 sets of 8
Short and sweet!
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
02/28/19
Full body today
MM Bench
175 for 7 sets of 7 Last session, this was hard. Couldn't complete it. Much easier today, got all sets with little issue. Last one was a bit tough, but I suspect I could've banged out a few more. Really liking this protocol so far.
LB Squats
245 3 sets 5. These are frustrating. I feel like I'm losing my mobility for squatting deep more and more with each passing year. At least one rep every set, I'd get a little too low and feel a weird pop in my lower back. I called it after 3 sets, was planning on doing 4. It's frustrating because the weight still feels very easy, but my low back just does not deal well with it. On the plus side, taking out pull ups and reducing low bar frequency has dramatically improved my elbow pain.
Leg Press
310lbs for 3 sets of 10
High Incline DB Press
70lbs DBs for 10, 9 reps.
1 arm cable rows
1x10 @ 45, 1x10@55, 1x10@ 65
BW Dips
2 x 20
Cable Bicep Curls
2x10 @ 65
Full body today
MM Bench
175 for 7 sets of 7 Last session, this was hard. Couldn't complete it. Much easier today, got all sets with little issue. Last one was a bit tough, but I suspect I could've banged out a few more. Really liking this protocol so far.
LB Squats
245 3 sets 5. These are frustrating. I feel like I'm losing my mobility for squatting deep more and more with each passing year. At least one rep every set, I'd get a little too low and feel a weird pop in my lower back. I called it after 3 sets, was planning on doing 4. It's frustrating because the weight still feels very easy, but my low back just does not deal well with it. On the plus side, taking out pull ups and reducing low bar frequency has dramatically improved my elbow pain.
Leg Press
310lbs for 3 sets of 10
High Incline DB Press
70lbs DBs for 10, 9 reps.
1 arm cable rows
1x10 @ 45, 1x10@55, 1x10@ 65
BW Dips
2 x 20
Cable Bicep Curls
2x10 @ 65
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
03/05/19
The inlaws were in town so it's been 2x a week lately.
High Bar Squat
225 4 sets of 8 easy!
flat DB bench
90lbs DB for 6, then 80lbs for 3 sets of 10
Barbell Rows
135 x 8, then 145 for 3 sets of 8
Standing Press
115 x 10, 9 Gripped wider on these to get the nice delt burn
Face pulls
45,55,65 x 12
Barbell curls
65lbs x 10, 75lbs x 10
Dips
BW x 25
The inlaws were in town so it's been 2x a week lately.
High Bar Squat
225 4 sets of 8 easy!
flat DB bench
90lbs DB for 6, then 80lbs for 3 sets of 10
Barbell Rows
135 x 8, then 145 for 3 sets of 8
Standing Press
115 x 10, 9 Gripped wider on these to get the nice delt burn
Face pulls
45,55,65 x 12
Barbell curls
65lbs x 10, 75lbs x 10
Dips
BW x 25
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
03/08/2019
MM Bench
185 for 8 sets of 5 Shortened rests to about 1:30-1:40, and did one extra set with room to spare.
Front Squat
225 for 4 sets of 5 This was the hardest squat set I've done since resuming training. Crazy how much harder it was than 225 4x8 high bar.
Dips
BW+45lbs x 8, BW + 50lbs 2 x 8
Barbell Rows
135x8, 145x8, 155x8, 155x8
DB Curls
30s for 10, 40s for 10.
MM Bench
185 for 8 sets of 5 Shortened rests to about 1:30-1:40, and did one extra set with room to spare.
Front Squat
225 for 4 sets of 5 This was the hardest squat set I've done since resuming training. Crazy how much harder it was than 225 4x8 high bar.
Dips
BW+45lbs x 8, BW + 50lbs 2 x 8
Barbell Rows
135x8, 145x8, 155x8, 155x8
DB Curls
30s for 10, 40s for 10.
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
03/12/2019
MM Bench
175 8 sets of 7 Did shorter rests for the first 5, had to use the full 2mins for the last 3.
Chest supported Barbell Row
70lbx8, 120x8, 140x8 Tried these with the ez-curl bar and it worked very well.
Low Bar Squats
225x5, 235x5, 245x5, 255x5, 255x5 Felt solid, will increase next time
Leg Press
320lbs 2 sets of 8
Good Mornings / Standing Press superset
115x8, 125x8, 125x8
DB Curls
40lb DBs 2x8
MM Bench
175 8 sets of 7 Did shorter rests for the first 5, had to use the full 2mins for the last 3.
Chest supported Barbell Row
70lbx8, 120x8, 140x8 Tried these with the ez-curl bar and it worked very well.
Low Bar Squats
225x5, 235x5, 245x5, 255x5, 255x5 Felt solid, will increase next time
Leg Press
320lbs 2 sets of 8
Good Mornings / Standing Press superset
115x8, 125x8, 125x8
DB Curls
40lb DBs 2x8
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
03/15/2019
Was planning on deadlifting today, but gym was pretty full so I changed courses. I'll try again Monday/Tuesday
Incline DB bench
80s for 4 sets of 9. Up one rep from last time.
High Bar Squat
Took it easy today. 185x5,205x5,225x5,235x5
Good Mornings
135 2x8
Dips
BW+55lbs 3 sets of 8 First time doing these regularly in a while, but I feel like they are helping all of my presses.
Neutral Grip Pull Ups
Bodyweight for 3 sets of 8
Was planning on deadlifting today, but gym was pretty full so I changed courses. I'll try again Monday/Tuesday
Incline DB bench
80s for 4 sets of 9. Up one rep from last time.
High Bar Squat
Took it easy today. 185x5,205x5,225x5,235x5
Good Mornings
135 2x8
Dips
BW+55lbs 3 sets of 8 First time doing these regularly in a while, but I feel like they are helping all of my presses.
Neutral Grip Pull Ups
Bodyweight for 3 sets of 8
-
dbp
- Registered User
- Posts: 38
- Joined: Sat Jan 26, 2019 4:01 pm
Re: Steve Boards the Fuckarounditis Express
03/18/2019
Upper body only today
MM Bench
190lbs 7 sets of 5. Had to take a call between set 2 and 3, but otherwise kept to 2 minutes. Not all that hard. Making progress here.
Chest supported barbell rows
110x12, 130 3 x 12
Seated Overhead DB Press
60s for 4 sets of 10
Facepulls
55x12,65x12,70x12
Skullcrusher / Curl superset
Skulls 70 x 12, 70x5, curls 70 3 x12 Felt a massive cramp in tricep during the second set, so I cut it off there. Not sure what was what, but better safe than sorry.
Upper body only today
MM Bench
190lbs 7 sets of 5. Had to take a call between set 2 and 3, but otherwise kept to 2 minutes. Not all that hard. Making progress here.
Chest supported barbell rows
110x12, 130 3 x 12
Seated Overhead DB Press
60s for 4 sets of 10
Facepulls
55x12,65x12,70x12
Skullcrusher / Curl superset
Skulls 70 x 12, 70x5, curls 70 3 x12 Felt a massive cramp in tricep during the second set, so I cut it off there. Not sure what was what, but better safe than sorry.