[dapack]

Originally Posted by Cork

Get outta my log with that malarky!!! Haha! You don't need a smith dapack, don't listen to him!

Today was strongman. I killed it. First time ever I've puked while working out. We did a 100m prowler run with 150lbs stacked on it. It was the most brutal thing I've ever done. Also, I owned the 250lb atlas stone. It was very fulfilling.

*edit- Ah excellent, see that sled thing behind me? That's the prowler. See that green dumpster all the way in the background... that was our 100m.

Lifting that stone looks very difficult, with my luck I would drop it on my foot. LOL. That is pretty awesome to lift 250lbs like that!!!!

[Cork]

Originally Posted by dapack

Lifting that stone looks very difficult, with my luck I would drop it on my foot. LOL. That is pretty awesome to lift 250lbs like that!!!!

It was awesome, one of the best lifts I've ever done.

Ok, a slight change to my split. I'm helping my parents out all day Sunday so I won't be able to hit the gym. I'm not wiped out from strongman, so I'm making today my quad day. Tomorrow will continue as planned with back/hams/bis, then full body Saturday morning.

I'm planning on annihilating my quads today. I feel like I really haven't been doing them justice. They aren't growing, so I know I'm doing something wrong. I'm going to stick to my planned rep range for my split, but I might up the working sets.

[Cork]

Yesterday was a bad ass quad day. I tried some different things, and really liked the outcome. DOMS is already setting in and it's only been 12 hours after the fact, haha. I didn't do extra sets, I just used more weight than I normally do. It was weird, even with the extra weight, I still hit my rep ranges.

Front Squats
3 sets 8-9 reps
Leg press
3 sets 7-9 reps
Split squats
3 sets 8-9 reps
Extensions super set with box jumps
3 sets of extensions, only 2 sets of box jumps
1 legged dead lift
2 sets 4 each leg
Seated calf raise super set with toe presses
4 sets as usual with as many reps as I could

At first I did box jumps with weight, and I almost landed on my face after the 8th rep. Those get hard, fast. I lost all power after that set and called it quits. Recently I have heard about 1 leg deads and have been intrigued ever since. I'm a proponent of 1 arm/leg movements so I had to try it. I'm going to put these into my split some where, maybe on the full body days. It was an awesome lift, a lot of fun.

Anyhow, today is back and hammies. I'm looking forward to deadlifts as usual.

[dapack]

Looks like you had a solid workout, really nice, your quads should be aching after that!!!!

[Cork]

Originally Posted by dapack

Looks like you had a solid workout, really nice, your quads should be aching after that!!!!

Yeah, I'm getting to the gym ASAP before any more DOMS sets in, haha!

[Cork]

Ok friday was my back/hammy day. I'll put in some numbers so you can see what I'm working with these days.

Deadlifts alternated sets with pull ups
Deads: 275x9 275x8 275x7
Pull ups: BWx9 BWx9 BWx8
Glute/ham raises, set=(unassited reps x assisted reps)
(3x5) (2x5) (0x7)
Chin ups
BW+10x9 BW+10x7 BW+5x8
DB rows superset with hamm curls
Rows: 75x9 75x9 75x9
Ham curls: 150x9 165x9 165x9
DB Curls
25lbs 2 burnout sets ~20 reps 1st set, ~12 on second
20 minutes of cardio followed by ab/calf work and back hypers

I had good energy to start, but the dead lifts always sap it all away. They kill my grip and drain my like no other. On the bright side, I found my perfect 9 rep max. My bis had a good pump from the chins so I did limited work with them. I focused a lot on my left arm because it is still lagging behind my right.

Saturday was a full body day, but everything was sore. I used it as an active recovery day, did some cardio, more calves, and worked on my benching technique under the tutelage of Dave Tate. I really liked the PL technique and I plan on using it from now on. That day I also did some shoulder recovery work, some rows, some presses... I did it all but it was a lot of supersetting and high rep stuff just to keep the blood flowing. Sunday and today are rest days, and I plan on using them to the full advantage.

This week starts my new rep range, everything will be 5-6reps with 3 working sets.

[Cork]

Today is my chest/shoulder/tri day. Let me describe to you my excitement to start power lifting style bench... I was dreaming about it all night... haha! I can't wait. Normally I stick to BB incline and flat DB, but I'll reverse that today for flat BB and incline DB. Woohoo I can't wait! Also, I'm a big video game nerd, and Uncharted 2 comes out today, I'm really looking forward to getting out of work now.

[HawaiianPride.]

Yo cork it'd be pretty sweet to get some footage of this power lifting style bench. I'd like to see the form you got going and compare it with regular hyptertrophy.. sounds pretty fun to try out actually.

[Cork]

Originally Posted by HawaiianPride.

Yo cork it'd be pretty sweet to get some footage of this power lifting style bench. I'd like to see the form you got going and compare it with regular hyptertrophy.. sounds pretty fun to try out actually.

I'll see what I can do. Since I'll technically be practicing the form still (not like I have it mastered), I don't think I'd be incredibly embarassed about asking a Regular to help me take some vid. Plus I think I owe some progress pics. I'll have my clothes on, but you can get an idea of how much size I've put on.

[mperk]

Nice work man, whats the weight gain so far?

[Cork]

Today was wicked. I'm loving the PL style. Here I am working on form. I think I could afford to get my feet farther back, but other than that it felt good. I benched 205, which is a PR and NO shoulder pain what so ever.

Also here is a little vid of some posing. I don't mind posting pics of me up here in my boxers, but I'm not about to put a whole youtube video up, so sorry, but no legs. I hope you guys like the music, hitting that back double bi in tune to the music was totally a coincidence, haha.. Also the lighting sucks, but it's the best I can do without a real camera person.

YouTube - PL style bench

YouTube - A little progress posing

[dapack]

watched to posing a few times, i like on the back dbl bicep you start all the way up then come all the way down before you hit the pose, you get to show off a little more muscles by doing that, going to start practing that way from now one and see what happens. also on my side chest i am pretty much straight ahead, made me relieve i should do a slight turn. your hints on the side relax worked wonders, not allowed to twist in the relax, which sucks because it makes your waist smaller, going to try and get away with a very slight turn and see what happens.

[Cork]

If you go to a show, you will see EVERYONE pose back double bi like that. There are also some nuances on hitting other poses, I could suggest some if you'd like.

For example, if you think your arms are a strong point: When hitting a side chest, extend the arm facing the judges all the way out and flex the tri (let's assume your right side is facing the judges). With your right arm still extended, bring your left arm up and give resistance from your left hand and do a couple bicep squeezes like you are curling, then bring the right arm back, chest out, twist, hit the side chest. I'm at work now, and would love to see you understand what I'm trying to say, so when I get home I'll try and find some youtube or something to show you.

[dapack]

Originally Posted by Cork

If you go to a show, you will see EVERYONE pose back double bi like that. There are also some nuances on hitting other poses, I could suggest some if you'd like.

For example, if you think your arms are a strong point: When hitting a side chest, extend the arm facing the judges all the way out and flex the tri (let's assume your right side is facing the judges). With your right arm still extended, bring your left arm up and give resistance from your left hand and do a couple bicep squeezes like you are curling, then bring the right arm back, chest out, twist, hit the side chest. I'm at work now, and would love to see you understand what I'm trying to say, so when I get home I'll try and find some youtube or something to show you.

wow, so there is posing to get into the poses, think i am understanding a little. makes sense if only hit the 4 quaters and 8 mandatories and just go right in them you actually are not presenting your physic as much as you can and if you setup your poses right you basically are showing off more muscles and trying to draw attention to you strenghts. gives me a lot to think about.

[Cork]

I might seem like I know a lot about posing, but doing it in the mirror and doing in front of a crowd are 2 totally different things. Just make sure you know the basics. How many classes are you going to be in? You might get enough experience and be comfortable playing around in 1 night. I know a lot of guys your age could do 3: Novice, Open and 30+. You could easily add some flavor to posing if you're up there that many times.

Alright, on to my workouts. I'll show weights again, it makes things more interesting.

Yesterday was Chest/Tri/Shoulder
Incline DB press
75x6 80x6 80x5
Flat BB press(the video)
175x6 195x6 205x4
Flat DB Flye
40x6 for all 3 sets
CG Bench press
135x6 135x6 135x5
Weighted dips
+25x6 +35x6 +45x5
Side laterals
20x8 20x8 25x7
Back flyes
30x6 30x6 35x5
Assorted RC/band shoulder work
Heavy toe presses super set with high rep seated calf raises
I forget the weights... but the toe presses were 10 reps and calf raises were 25 for 4 sets
25 minutes bike cardio

Today, there was no strongman, so I finally got to complete my full body with lower focus. It was awesome. I've never done Zercher squats before, but they were damn fun. Today was quick and painful, my favorite kind of workout.

Hang cleans
135x6 155x5 155x4
Zercher squats
135x5 155x5 175x4
1 arm suitcase dead lifts (left arm x right arm)
135x(3x3) 135x(3x3) 145x(3x3)
Cable rows
180x6 190x6 200x5 (200 is the whole stack, never done this before. Woohoo!)
Weighted abs
Forearms

I had leg presses on the agenda, but that was more intense leg work than I thought. Light weight, but it hit me like I've never had it before. It felt awesome.

[dapack]

Originally Posted by Cork

I might seem like I know a lot about posing, but doing it in the mirror and doing in front of a crowd are 2 totally different things. Just make sure you know the basics. How many classes are you going to be in? You might get enough experience and be comfortable playing around in 1 night. I know a lot of guys your age could do 3: Novice, Open and 30+. You could easily add some flavor to posing if you're up there that many times.

Alright, on to my workouts. I'll show weights again, it makes things more interesting.

Yesterday was Chest/Tri/Shoulder
Incline DB press
75x6 80x6 80x5
Flat BB press(the video)
175x6 195x6 205x4
Flat DB Flye
40x6 for all 3 sets
CG Bench press
135x6 135x6 135x5
Weighted dips
+25x6 +35x6 +45x5
Side laterals
20x8 20x8 25x7
Back flyes
30x6 30x6 35x5
Assorted RC/band shoulder work
Heavy toe presses super set with high rep seated calf raises
I forget the weights... but the toe presses were 10 reps and calf raises were 25 for 4 sets
25 minutes bike cardio

Today, there was no strongman, so I finally got to complete my full body with lower focus. It was awesome. I've never done Zercher squats before, but they were damn fun. Today was quick and painful, my favorite kind of workout.

Hang cleans
135x6 155x5 155x4
Zercher squats
135x5 155x5 175x4
1 arm suitcase dead lifts (left arm x right arm)
135x(3x3) 135x(3x3) 145x(3x3)
Cable rows
180x6 190x6 200x5 (200 is the whole stack, never done this before. Woohoo!)
Weighted abs
Forearms

I had leg presses on the agenda, but that was more intense leg work than I thought. Light weight, but it hit me like I've never had it before. It felt awesome.

Nice workouts!!! What the heck is a Zercher squat? Going to be in to classes, open and old farts 35-39yrs, no novice in this one.

[Cork]

This is a zercher squat.
YouTube - Dead-start Zercher Squats

You can start them from the deadlift position, or up high already in the arms. I started it from a dead lift.

[dapack]

Originally Posted by Cork

This is a zercher squat.
YouTube - Dead-start Zercher Squats

You can start them from the deadlift position, or up high already in the arms. I started it from a dead lift.

very interesting, looks extremely difficult and draining. makes me afraid LOL awesome job doing those does not look like fun at all!!!!!

[Cork]

It's actually really fun. You feel primal doing it. I felt like the coolest guy in the gym after wards, even though I was doing piddly weight.

Today is a rest day. Ah rest. Time for some home brew beer.

[HawaiianPride.]

Cork your form on those PL bench presses were absolutely impressive!

[Cork]

Originally Posted by HawaiianPride.

Cork your form on those PL bench presses were absolutely impressive!

If there is one thing you must know about me... I am obsessed with proper form. I will easily sacrifice weight if I think I am doing it wrong.

Thanks HP, it's good to know I have another eye that accepts it. I thought it was okay. They say you should press your heels to the ground, and it should be impossible, but try anyways. Well I could get my heels to the ground, so my only critique for myself is that I needed to get my legs back farther.

[Cork]

Alright, nothing much to update here. I was coming down with some sort of sickness so I'm pounding the vitamins and getting a lot of rest. I thought time off from the gym would help me recover faster, but it seems to not really help.

Yesterday I went to check out the OCB Charm City Classic down in Baltimore. It was an awesome show and those things motivate the hell out of me. I'm going to eat like a horse and do a 2 a-day today. Gotta catch up on the time I lost. Quads this morning then back and hammies in the afternoon. I can't F'n wait to compete again, I am SO FIRED UP!! Gotta get huge and win one of these bitches.

[Cork]

Ok I lied, I forgot the gym was only open until 3 today, so going once at 9:30 and again at 1:30 was just too close. I didn't have enough energy to put in a good session with hamms and back.

I had an excellent quad workout though:

Front Squats
175x6 195x5 205x4
Leg Press (p=plates)
6px6 6px5 6px5
Split Squat (with dumbells in each hand)
40x6 40x6 50x5
Extensions
195x6 195x6 210x7
Calves
Heavy seated and heavy toe presses supersetted

I'll be hitting the gym late tomorrow for my back and hammy work.

[projecthatch92]

I hate when the gym closes early and I forget about it, nothing frustrates me more lol.

Keep up the good work Cork. When do you plan on competing again?

[Cork]

Originally Posted by projecthatch92

Keep up the good work Cork. When do you plan on competing again?

Well I was actually looking at the schedule next year... I'm definitely competing in the June show again for the OCB. There is one April 24th for the USBF that I just learned about that I am considering. 12 weeks out will put prep starting in the middle of January. I'll have to take a hard look at myself in December to see if I've bulked enough to compete again. I'm so F'n tired of placing bottom rung: though that can be attributed to my conditioning and not just my size. If I compete in April, it will be with the goal to come in absolutely shredded. I've been piecing together the ultimate contest prep split, and I think I can do it.

[projecthatch92]

Good for you bro. You have great knowledge and dedication, I'm sure you'll do great this time around.

I'm doing my first contest in March, and I'll be starting up a new log when I start my cut, which will be early December. I'm very excited. I feel that this is going to be a true test of how strong I am mentally.

Sidenote: This is my 3000th post yay

[Teran]

Wish every gym was 24 hours : /

[Cork]

Originally Posted by projecthatch92

Good for you bro. You have great knowledge and dedication, I'm sure you'll do great this time around.

I'm doing my first contest in March, and I'll be starting up a new log when I start my cut, which will be early December. I'm very excited. I feel that this is going to be a true test of how strong I am mentally.

Sidenote: This is my 3000th post yay

I feel honored you made it here, haha! I don't have as much experience as some people on here, but if you have any questions about prep, feel free to hit me up.

Originally Posted by Teran

Wish every gym was 24 hours : /

Agreed. The weekend hours at my gym are 8-5 on saturday and 9-3 on sunday. It's pretty worthless.

[dapack]

Originally Posted by Cork

Alright, nothing much to update here. I was coming down with some sort of sickness so I'm pounding the vitamins and getting a lot of rest. I thought time off from the gym would help me recover faster, but it seems to not really help.

Yesterday I went to check out the OCB Charm City Classic down in Baltimore. It was an awesome show and those things motivate the hell out of me. I'm going to eat like a horse and do a 2 a-day today. Gotta catch up on the time I lost. Quads this morning then back and hammies in the afternoon. I can't F'n wait to compete again, I am SO FIRED UP!! Gotta get huge and win one of these bitches.

Yeah, I been sick for about 3 weeks now, not really bad anymore, but it sucks. They are actually closing whole schools down for days out here, last time I heard in my son's school over 300 had flu like symptons and they are no longer count absences for the time being.

[Teran]

Originally Posted by dapack

Yeah, I been sick for about 3 weeks now, not really bad anymore, but it sucks. They are actually closing whole schools down for days out here, last time I heard in my son's school over 300 had flu like symptons and they are no longer count absences for the time being.

I wish they would stop closing schools. One reason it's so bad now is they did that crap last year when a much milder strain was out, and very few people were exposed and very few built up the antibodies for it. Thus a stronger version is whipping around now and causing more havoc, cause so few people have a resistance to it..