BigJosh's "Working out like a bodybuilder"

[BigJosh]

Originally Posted by BendtheBar

Oh triples. Here I thought you were trying for 6's or 7's. My mistake.

I don't think my manhood is large enough for sets of 6 or 7 heavy front squats.

[BendtheBar]

Originally Posted by BigJosh

I don't think my manhood is large enough for sets of 6 or 7 heavy front squats.

I can't handle more than single reps.

[mab54]

Thats some pretty good front squatting josh, and wait before you think about resetting could have been an off session.

[BigJosh]

Originally Posted by mab54

Thats some pretty good front squatting josh, and wait before you think about resetting could have been an off session.

Thanks mab!

[BigJosh]

Deadlift
355x5 Felt very hard. Just no power in the motion.
315x5,5 Did these with ease, however my lower back just was acheing and felt weak.

Pendlay
165x6x3

Lat Pulldown
160x10,10,8 Was supposed to only do sets of 8. Oops.

Seated Cable Row
140x10x3

DB Curl
45x8,7 40x6

Ez bar Preacher Curl
55x10,10,12

DB Shrug
120x8x3

Overall Workout Grade: C

Notes:
Since pulling 405 for 2 triples in december I have not been able to repeat it.
Furthermore since then, my deadlift has slowly regressed.
I vented about this in the shout box and Rich Knapp suggest that it is possibly spinae erector fatigue and that I lay off Squating, deadlifting and unsupported rowing for 2 weeks. I think he is probably right and I intend to follow his advice. Futhermore, I plan on refraining from shrugs, ohp or any other movement that requires my spinae erector to bear a load.

[big_swede]

Good session Josh, and good luck with the recovery weeks off the heavy lifts.

[bruteforce]

Nice work Josh. I really hope that the layoff gets your deadlift back up over 400 again. You've got it in you for sure.

[BigJosh]

Originally Posted by big_swede

Good session Josh, and good luck with the recovery weeks off the heavy lifts.

Thanks Big Swede. I'm hoping they make a difference.

Originally Posted by bruteforce

Nice work Josh. I really hope that the layoff gets your deadlift back up over 400 again. You've got it in you for sure.

Thank Brute. Me too!! After making so much progress on the deadlift it has really been a struggle these last few months. I want my 4pps back!!!

[BigJosh]

Barbell Flat Bench
285x5,4,4

Barbell Incline bench press
155x8x3

DB flat bench flys
30x10x3

Seated DB front raises
30x10x3

Seated DB lateral Raises
22.5x10x3

Lying tricep extension
95x8,8,6

Cable Push downs (straight Bar)
140x12,12,15

Reverse Pec Deck 120x10x3

Overall Workout Grade: A

Notes:
This was a pretty good workout. Took the 2nd half of a muscle pharm assault sample I had pre workout. I am extremely picky/careful about what I'll take preworkout and that stuff is awesome. Clean sustained energy with no jitters or crash.

BB bench felt great. Hoping to hit 3x5 next time.
BB Incline Felt good. I'll bump them up 5lbs next week.
Db Flys went well. I'll kick them up next week.

I did seated dumbell raises in place of standing OHP. If I am going to commit to working around my lower back for 2 weeks, I'm going to do it all the way.

Added a couple reps on my last set of lying tri ext. Progression is progression, I'll take it.

Cable PD with a flat bar went well. I always feel so legit old school bodybuilder when I do them. It's fun to me.

Did 20 minutes of hills of various grades on the treadmill. Yes I actually did cardio. Besides the fiances and I special time, it's been a while sense I've done any. At least before christmas. I want to make a point to do some cardio/conditioning 3 times a week. I am buying a spin bike from a guy at work and I have a punching bag at my Dad's house I need to pick up and bring over. I figure between those 2 things and making a point to take walks with the family, I should be covered.

[BendtheBar]

Furthermore since then, my deadlift has slowly regressed.
I vented about this in the shout box and Rich Knapp suggest that it is possibly spinae erector fatigue and that I lay off Squating, deadlifting and unsupported rowing for 2 weeks. I think he is probably right and I intend to follow his advice. Futhermore, I plan on refraining from shrugs, ohp or any other movement that requires my spinae erector to bear a load.

I would cycle your intensity. Some people handle it better than others. When I dip in deads usually rest and moderate work does the trick. I wouldn't worry about OHPs at all. Shrugs I would limit to 50% 1RM for a few weeks. They are not really a heavy hitter on the CNS and spinae...not in a fatigue sense. Rowing...stick with one arm rows or seated cable rows.

Don't know if I ever asked, but what does your typical eating plan look like? Sounds like you're eating plenty of food and protein.