Starkraven's journal

[Starkraven]

i have been keeping a log since 3/2/05. thats pretty much when i started the routine pullbig has posted in the deadlift sticky. i always did squats in the past but i was doing SLDL prior to this log. and now will be switching back to them as pulling heavy from the floor became taxing and i noticed a sticking point that im sure the SLDL will help fix.

goals: mass AND strength, not just one alone. so you can see i train like a powerlifter but dont do doubles or triples.

*wed 3/2:

flat db
35 for 8
50 for 8
60 for 8
70 for 6
75 for 4

weighted dips
25 for 8
35 for 6
45 for 6
55 for 5

side laterals
15 for 12
20 for 8
20 for 8
22.5 for 8

fri 3/4:

deads
135 for 10
155 for 8
185 for 6
205 for 5
225 for 4
245 for 5
275 for 4

bent-rows
135 for 7
155 for 6
165 for 5
175 for 5

straight-bar curls
65 for 8
70 for 7

mon 3/7:

squats
135 for 10
155 for 8
185 for 6
195 for 5
155 for 8
175 for 7

wed 3/9:

flat dumbells
75 for 5

inclne dumbells
60 for 7

weighted dips
60 for 5

side laterals
25s for 8

fri 3/11:

deads
135 for 10 x 2
155 for 8
185 for 8
225 for 6
255 for 5
275 for 4
but a little easier than last time

bent-rows
135 for 10
155 for 8
165 for 6
155 for 8

straight-bar curls
65 for 8
70 for 7
65 for 7

mon 3/14:

squats
185 for 8
190 for 7

wed 3/16:

flat dumbells
75 for 6
75 for 4.5

incline dumbell
55 for 7
60 for 5

weighted dips
65 for 5

side laterals
27.5 for 7

tricep pushdowns
70 for 8

fri 3/18:

deads
135 for 10 x 2
185 for 8
205 for 6
225 for 5
255 for 5
280 for 5
285 for 4

bent-rows
135 for 8
155 for 8
165 for 7
175 for 6

straight-bar curls
65 for 8
75 for 5
75 for 4

mon 3/21:

squats
185 for 8
195 for 7
200 for 7

tue 3/22:

flat dumbells
75 for 6

weighted dips
45+25 for 3-4

side laterals
27.5 for 7
22.5 for 10

tricep pushdowns
70 for 8
70 for 7

fri 3/25:

deads
275 for 6

bent rows
135 for 10
135 for 10
155 for 8

alternate dumbell curls
25 for 20
27.5 for 14
30 for 12
35 for 10

mon 3/28:

squats
185 for 8
195 for 8
205 for 6

leg extensions
125 for 12

*tue 3/29:

flat db
70 for 6
70 for 5

weighted dips
45 for 8
45 for 8

side laterals
25 for 8
22.5 for 8-10 x 4 sets

upright rows
60 for 11
70 for 7

tricep pushdowns
50 for 8 x 3 sets

thur 3/31:

deads
285 for 5
290 for 5

bent rows
135 for 10
155 for 8
165 for 7
175 for 6

dumbell curls
25 for 20
30 for 16
35 for 12
35 for 10

mon 4/4
squats
155 for 20
165 for 15

extensions
90 for 20
105 for 18
120 for 14

wed 4/6
incline
60

flat
60

incline flyes
35 for 12
40 for 10
40 for 8

side laterals
15 for 20
20 for 15
22.5 for 12
25 for 8
20 for 12

tricep pushdowns
60 for 12
60 for 10
70 for 7

fri 4/8
deads
225 for 8
255 for 7
265 for 6

dumbell rows
55 for 12
65 for 9
70 for 9
75 for 9

dumbell curls
22.5 for 20
30 for 12
25 for 16

4/11
squats
135 for 10
165 for 8
185 for 8
190 for 8

4/13

incline
60

flat
65

side laterals
25

4/15

rack pulls
275 for 5
280 for 5

bent rows
135 for 8
155 for 8
165 for 7
175 for 7

dumbell curls
25 for 20
30 for 16
35 for 12-14 x 3

mon 4/18

squats
195 for 6
215 for 5
220 for 4

extensions
12-18 reps from 90-135

wed 4/20

speed benching
135 for 7 x 3

weighted dips
25 for 8
45 for 7
55 for 6

fri 4/22

deads
285 for 5
290 for 4

bent rows
175 for 6
180 for 5-6

dumbell curls
30 for 12
35 for 10
35 for 10
40 for 6

[Starkraven]

after a while i only started posting the worksets (normally 2) so dont be shocked to think i went in there and just pulled 275 for 6 and went home lol.

and i must say this training log began during the time i was off and had low test. i just started recovering recently like within the past 2 weeks, sex drive increased, im lik 95% there and the funny thing is im about to start test tomorrow at 250mg/week for at least 10 weeks, if i get more i will up it to 500mg and drop down to 250 and stay there as i dont want to come off when i go back on. so now i will start to move more weight. i was losing strength but trying to fight for it and keep increasing the poundage. pretty hard to do with low test levels. i did a tren/test cycle and came off with no PCT and was shut down hard.

[pullinbig]

i only post worksets.

bro just train clean for a while.

[Starkraven]

what do you think of the progress? weird huh? some days i couldnt go heavy or increase the poundage so i went a tad lighter. the problem was pulling heavy every week.

does the same apply to squats? i can still squat heavy every week til i plateau right? and when i do, just lower the weight and do some 20 rep breathing squats, pause squats or box squats for a couple workouts in a row right?

[gottabadrash]

when i hit plateau's i like bottom ups... for me they work past the point i struggle at, if you want you can put more weight on and work on only going half way up... or whatever works for you bro just my 2 cents.. nice progress by the way

[Starkraven]

what are bottom ups? i thought my training progress is ok nothing crazy but that is because my levels were out of whack. low test and elevated E2 levels and possible prolacting/progesterone, it is very hard to make gains when shut down hard like that, but i do my best and never give up. i still managed to make some gains, so thats good. whether i get back on test or not, my progress will be much better because i feel recovered now or getting there, and i will be switching things like DLs to SLDLs.

[pullinbig]

read my log to get some ideas of what im doing. read some of the others as well to see what they are doing.

[Starkraven]

thanks. ive read yours. looks complicating though. i can never keep up with what youre doing lol. i see you switch things up alot but i dont know if i should do that.

[gottabadrash]

stay off the juice bro.. make some good gains naturally for awhile... bottom ups are simple.. go to the power racks and (say for chest) put the rack at chest level.. tight at chest level the bar should be squezzing your nips. do your set backwards start at the bottom nips touching bar and explode upward, you might not be able to do as much weight.. but it helps me alot when i get stuck it breaks you of your sticking point... dont do them alot though once every plateau for no more than two workouts

[pullinbig]

thanks. ive read yours. looks complicating though. i can never keep up with what youre doing lol. i see you switch things up alot but i dont know if i should do that.

that was more meant for stark on his question.

but i rarely have my workouts planned. i know if its a chest, back or squat day but thats about it, less im traing for a meet like i am now for bench. fridays is shirt work til the meet, thats in stone.

i lift by feel each workout. squats is tomorrow and i dont know what kinda squats/reps or sets ill do till i get there and start warming up. plus i train by myself most of the time so i have more freedom to move stuff around. no set days or times on workouts.

[Starkraven]

well i train for mass + strength so if i go by feel, i dont think that would benefit me much or would it? dont i have to keep adding weight to the bar each or every other workout? if i dont add weight, i wont move up. sometimes i find this complicating and its not as easy as lift weights, eat and rest because i dont want to move the same weight all the time nor look the same size all the time.

just got a question though, if i train solely like a powerlifter, will i gain more size that way or by following the routine you have posted? i like the routine you have, i do dumbells for chest and weighted dips are chest style. i dont do triceps. should i? i train alone and the damn power racks we have at the gym have a "floor" to it, otherwise i would do those reverse wide grip benches after dumbells and dips. so i cant put a bench there, how dumb? im real pissed about that. i should complain.

but your routine and like DC preaches, must add weight to the bar and beat last weeks workout and when you plateau, thats when you change things up. i dont like his routine though, the machines and rest pause shit and training chest,tris,shoulders,back on the same day doesnt click either.

i guess ill train heavy til i plateau, then change things up. im gonna do SLDL this week and next and maybe blocks after that. for squats, ill train heavy and sometimes will do breathing squats or pause squats. maybe box squats. the key is to add weight to the bar even on the assistance exercises right? damn i cant think anymore lol.

[pullinbig]

well i train for mass + strength so if i go by feel, i dont think that would benefit me much or would it? dont i have to keep adding weight to the bar each or every other workout? if i dont add weight, i wont move up. sometimes i find this complicating and its not as easy as lift weights, eat and rest because i dont want to move the same weight all the time nor look the same size all the time.

just got a question though, if i train solely like a powerlifter, will i gain more size that way or by following the routine you have posted? i like the routine you have, i do dumbells for chest and weighted dips are chest style. i dont do triceps. should i? i train alone and the damn power racks we have at the gym have a "floor" to it, otherwise i would do those reverse wide grip benches after dumbells and dips. so i cant put a bench there, how dumb? im real pissed about that. i should complain.

but your routine and like DC preaches, must add weight to the bar and beat last weeks workout and when you plateau, thats when you change things up. i dont like his routine though, the machines and rest pause shit and training chest,tris,shoulders,back on the same day doesnt click either.

i guess ill train heavy til i plateau, then change things up. im gonna do SLDL this week and next and maybe blocks after that. for squats, ill train heavy and sometimes will do breathing squats or pause squats. maybe box squats. the key is to add weight to the bar even on the assistance exercises right? damn i cant think anymore lol.

stark you slightly confused on a couple of things.

first off, have you seen me? im over 300lbs at 6' even.

the routine i posted is a pling routine. you talking about the one in the deadlift sticky i guess?

and i said as an example that adding 5lbs eow is 130lbs/year gains. i never said adding weight every week is mandatory. that aint gonna happen. if it did id be benching 2000 by now. its nice and it happens early on but after a while the gains slow and different measures must be taken to keep moving forward.

plus i am not suggesting that you train like i do. hell im 46 years old. you asked a question on squiats i believe so i was just showing you a few things "you can do" to keep from getting stale.

stark just relax and enjoy the time in the gym. too many guys try to make this stuff all complicated, its not. you eat+you lift=you grow. lifting is as primal as it gets. either you make the rep of you dont.

you got a routine, stick with it til it stops working then make some changes.

[Starkraven]

lol 2000 pound bench.

no i definately agree you cant always add weight to the bar but im at a low level that i believe i should. i only squat like 220 for 4-5 reps, deadlift around 290 for 4, dumbell bench like 75s for 6, so i consider myself a beginner still even though ive been training for a couple years (inconsistent rather)

ive seen your vids and even saved most of them and i noticed your size as well.

the routine i was talking about was the one in the deadlift sticky. im doing that one. is that the PLing routine you're talking about?

i enjoy training i just want to be sure im moving forward. i have a sticking point with my DL and i think the SLDL is just right. maybe GMS too but ill alternate between them.

everyone has their opinion but this is where i learn how to train, not the gym. they dont have anyone there who knows how to train, let alone any PLers either. i saw someone pulling near me i was surprised. but he pulled less than i did so i wasnt too impressed. so some told me to pull heavy only every 4-6 weeks and do them light for a couple sets first then hit SLDL and maybe GMs then abs.

tomorrow is squats so ill post what i did. hopefully i get 225 for 4 but if not, then 220 for 5 or 6 is fine with me.

just a question on squats, when warming up, how many reps are preferred? remember i train for size too. when i pull i do around 5 to 6 reps, but when squatting i do like 8-10. i read somewhere legs respond better to higher reps but i dont want this to get complicating so im going heavy, low reps.

thanks for all the help pullinbig. i learned alot from you and am very glad.

stark you slightly confused on a couple of things.

first off, have you seen me? im over 300lbs at 6' even.

the routine i posted is a pling routine. you talking about the one in the deadlift sticky i guess?

and i said as an example that adding 5lbs eow is 130lbs/year gains. i never said adding weight every week is mandatory. that aint gonna happen. if it did id be benching 2000 by now. its nice and it happens early on but after a while the gains slow and different measures must be taken to keep moving forward.

plus i am not suggesting that you train like i do. hell im 46 years old. you asked a question on squiats i believe so i was just showing you a few things "you can do" to keep from getting stale.

stark just relax and enjoy the time in the gym. too many guys try to make this stuff all complicated, its not. you eat+you lift=you grow. lifting is as primal as it gets. either you make the rep of you dont.

you got a routine, stick with it til it stops working then make some changes.

[pullinbig]

lol 2000 pound bench.

no i definately agree you cant always add weight to the bar but im at a low level that i believe i should. i only squat like 220 for 4-5 reps, deadlift around 290 for 4, dumbell bench like 75s for 6, so i consider myself a beginner still even though ive been training for a couple years (inconsistent rather)

ive seen your vids and even saved most of them and i noticed your size as well.

the routine i was talking about was the one in the deadlift sticky. im doing that one. is that the PLing routine you're talking about?

i enjoy training i just want to be sure im moving forward. i have a sticking point with my DL and i think the SLDL is just right. maybe GMS too but ill alternate between them.

everyone has their opinion but this is where i learn how to train, not the gym. they dont have anyone there who knows how to train, let alone any PLers either. i saw someone pulling near me i was surprised. but he pulled less than i did so i wasnt too impressed. so some told me to pull heavy only every 4-6 weeks and do them light for a couple sets first then hit SLDL and maybe GMs then abs.

tomorrow is squats so ill post what i did. hopefully i get 225 for 4 but if not, then 220 for 5 or 6 is fine with me.

just a question on squats, when warming up, how many reps are preferred? remember i train for size too. when i pull i do around 5 to 6 reps, but when squatting i do like 8-10. i read somewhere legs respond better to higher reps but i dont want this to get complicating so im going heavy, low reps.

thanks for all the help pullinbig. i learned alot from you and am very glad.

my warm ups i play by feel. but i always start with the bar. for your 225 sets on squats try this:

bar x 10 or so
135 x 3 or 4
185 x 1
then hit the 225 work set.

i normally hit the staionary bike for 5-10 mintues before squatting and pulling deads. then strech out my quads, hams and groin. then do my warm ups.

and yeah the routine in the dead sticky is a simple pling routine for someone geting into a mass building phase. check it from time to time as occassioanly i make changes to it.

[Starkraven]

damn i never warm up that fast. i usually do:

2 sets with the bar for 12-15
10 each side for 12
25 each side 8-10 reps
135 for 8
155 for 7
175 for 5
195 for 5
then workset, wow too many warm ups huh?

ill try it your way but probably will do a 25 each side for 6-8 before the 135.
ill be training in a couple hours.

you know i bet i can probably do even more than 225 just because i probably worked myself so much during warm ups. by the time i do my worksets im actually tired. i dont warm up like this for anything else, not even deads. i overdid it lol.

[Starkraven]

i exceeded my expectations!

SQUATS:

225 for 5
225 for 5

i warmed up like this:

bar for 10 x 2
95 for 8
135 for 5 or 6
185 for 4
205 for 2
then 225 for 5 x 2

then i did abs on a machine you can add weight to so i did:

10 for 12-15 x 3

i also started back on test 250mg/week today and took the shot like 3 hours prior to training. i dont think it helped my training, not that fast, but it could have.

[inked1]

no dude, I don't think it would have helped your training

[pullinbig]

i exceeded my expectations!

SQUATS:

225 for 5
225 for 5

i warmed up like this:

bar for 10 x 2
95 for 8
135 for 5 or 6
185 for 4
205 for 2
then 225 for 5 x 2

then i did abs on a machine you can add weight to so i did:

10 for 12-15 x 3

i also started back on test 250mg/week today and took the shot like 3 hours prior to training. i dont think it helped my training, not that fast, but it could have.

what kinda test? if it was suspension it could hit that fast but if its long ester it will be weeks before you notice a difference.

you still doing to many warmups.

just try what i suggested.

[Starkraven]

the test is long acting. it is testoviron (test e).
with test e i usually feel it in 1 week, but i have used suspension before and it hits in 1 hour. i will start the arimidex either tomorrow or wednesday just to let the test settle in. unless it aromatizes as soon as its in the body.

i will try what you suggested but i just dont feel warm enough to go from bar to 135. ill do 1 warm up with the bar instead of 2. also, going from 185 to 225 is a big jump, no? it would have felt heavier if i didnt do the double with the 205. unless you think im off? i did a couple minutes on the bike to warm up and i stretched. i havent been doing the bike or stretching in a while. anyway, i did leg extensions after that, 3 sets of 20 reps increasing each weight i forgot to mention. but next week i wont do them though.

i had a good workout and felt great after i did my 2 worksets.

[Starkraven]

tuesday 4/26

flat dumbell bench
70s for 6
75s for 5

weighted dips
45 + 10 for 6 x 2

side laterals
25 for 10
27.5 for 8
20 for 12

trcep pushdown (like a hammer strength)
45+10 for 8-10 x 2

[pullinbig]

nice looking workout.

[Starkraven]

4/29

SLDL
135 for 12
155 for 8
185 for 8

just went light to get the feel again, also did some floor pulls prior to, to get the form but next week no floor pulls and just heavier SLDL
135 for 10 x 2
185 for 7
225 for 6

then weighted abs on a machine
10+2.5 for 8-10 x 3

dumbell rows
75 for 7
80 for 7

no curls for girls, actually i forgot about them lol

[pullinbig]

the test is long acting. it is testoviron (test e).
with test e i usually feel it in 1 week, but i have used suspension before and it hits in 1 hour. i will start the arimidex either tomorrow or wednesday just to let the test settle in. unless it aromatizes as soon as its in the body.

i will try what you suggested but i just dont feel warm enough to go from bar to 135. ill do 1 warm up with the bar instead of 2. also, going from 185 to 225 is a big jump, no? it would have felt heavier if i didnt do the double with the 205. unless you think im off? i did a couple minutes on the bike to warm up and i stretched. i havent been doing the bike or stretching in a while. anyway, i did leg extensions after that, 3 sets of 20 reps increasing each weight i forgot to mention. but next week i wont do them though.

i had a good workout and felt great after i did my 2 worksets.

you will not feel test E in one week. it dont work like that, esp 250mg/w.

and at a low dose you prolly not gonna need a-dex.

[Starkraven]

i took another shot today so thats 500mg for the first week just to kickstart things.

how many reps should i stick to with the SLDL considering its a movement done in a slow controlled manner? i usually go right below the knee, and how far apart should legs be? i space em a little wider than shoulder width.

[pullinbig]

i took another shot today so thats 500mg for the first week just to kickstart things.

how many reps should i stick to with the SLDL considering its a movement done in a slow controlled manner? i usually go right below the knee, and how far apart should legs be? i space em a little wider than shoulder width.

go down til your hams tighten up. that may be to the floor or knee level. keep your head up and back flat or slightly arched upwards. do not round off on these.

reps can vary on these from 1-20. depends on what you doing them for.

leg spacing varies as well.