JGRIFF: Instinctive Training

[jgriffith]

I figure since I'm having some new ideas and thoughts about what I'm going to be doing from this point forward, then its time for a new journal. Basically I'm going to be doing whatever I feel like from this point on, training instinctively. At this point I know what works and what doesnt, therefore I'm not going to be limiting myself by sticking to an exacting regimine that doesnt allow me to do rep schemes I want, or train with a certain volume or whatever. I want to be able to throw in whatever kind of workout I want to do for a given day, without saying its against the rules of HST or powerlifting, or whatever.

It definitely feels liberating to just get down to the basics and be able to throw around whatever I want to for weight, and do whatever exercises that I want to do for a given day.

My goals as of right now are to gain strength on my bench, deadlift and squat, but at the same time be aware of hypertrophy in all of the muscle groups. I'm finally settled in at school, and have a schedule I can follow as far as when I can get into the gym.

Right now for supplements I'm taking 3500mg of AAKG twice a day (started today), ZMA at night, and possibly creatine, havent decided yet but will post on that soon. I am also taking a multi-vitamin. My diet during the week (monday-friday) is going to consist of low fat, moderate carbs and high protein. I'm also going to limit my drinking to the weekends (friday and saturday.)

I'm going to start running again, atleast 3 times a week, and will post that. Right now I'm playing raquetball (actually have it for a class haha) twice a week for an hour and a half, and Flag football starts tonight. I've also been playing golf about 3 times a week.

I think I've covered everything, now lets get after it!

[jgriffith]

September 13th, 2004

Flat Bench:

135 x 8
185 x 4
245 x 4 (3 regular reps, 1 paused rep)
245 x 4 (3 regular reps, 1 paused rep)
265 x 2

Close Grip Bench:

205 x 5
205 x 5

Incline DB Press:

70 x 8
80 x 8
90 x 6

Standing Calf Raises: Smith Machine:

225 x 20
295 x 20
365 x 15

Cable Crossovers:

55 x 15
70 x 10
90 x 6

Overall workout was ok today. Calf raises were great, I'm looking to go up in weight on those. I felt very weak on the bench today. Could've been the fact I havent been training that heavy or with that much volume in awhile. By the set of 265 I was done. The 2 sets of 245 felt fine though, so I feel that that will come back to me real soon. Atleast I know I'm still up there as far as my max is concerned.

[LifterMike]

GL with the new instinctive training regime Jgriff : sounds interesting to say the least!

[beefcurry1]

good luck with the whole thing. numbers look crazy. keep it up. done a measurement yet?

when doing smith calves, do you have anything under your toes for a full ROM? if not i recommend 2 25s per foot. they are small enough to allow your feet to be close and thick enough for a full ROM?

[jgriffith]

Thanks beef, no measurements yet, havent got around to it. To answer your question...of course I have something under my toes, haha, it wouldnt be a calf raise otherwise. They have this big plastic step up thing I put under there, totally KILLS my calves. I'm gonna try 400 somethin next time and see how it goes.

And Mike, thanks for the support, should be good, we shall see.

September 14th, 2004

Deadlift:

135 x 5
225 x 5
315 x 3
365 x 3
405 x 2
425 x 1

Good sets here, feels really good to get the weight goin up again on this one, its been awhile since I've tried anything crazy, or even done any for that matter. But 425 went up like nothing.

Ghetto T-Bar Row:

1 Plates x 8
2 Plates x 8
3 Plates x 8
4 Plates x 8
5 Plates x 8

Really nice sets here, TOASTED my back, I'm going to try 6 plates next time and see what I'm made of.

Lat Pull Down:

160 x 10
160 x 10

Drop Set:

140 x 10
110 x 10
80 x 10

HOLY CRAP, my lats felt like they were bleeding haha, first time I've ever done a drop set here, felt great, really burned bad.

DB Shrugs to 1 Arm Plate Shrug Superset:

60 x 15, 45 x 10,10
60 x 15, 45 x 10,10
60 x 15, 45 x 10,10

DB Wall Curls:

20 x 10
25 x 10

WOW, these really really kill, they pump the bicep like crazy, makes it impossible to cheat. Even more so then preachers in my opinion.

BB Curl:

95 x 5
105 x 5

I was very pleased with my workout today. I really felt good, and had much more stamina today. My biceps were toasted by the end of my workout. I really didnt need to do much more. I'm going to be doing an arms day later this week, maybe friday or saturday. The AAKG I'm taking right now really seems to be working, the pumps I've been getting outside of the gym have really been noticeable. Too early to tell if its helped any, but its a nice feeling to have for sure. Muscles are harder and vascularity is more noticeable.

[jgriffith]

September 15th, 2004

Squats:

135 x 8
185 x 4
225 x 4
275 x 4
295 x 4

Enter my friend Bob Koons, the most sadistic man I've met in awhile haha

Standing Push Press:

135 x 5

Enter my friend Bob Koons, the most sadistic man I've met in awhile haha

Power Clean to Push Press Superset:

115 x 1, 4, 115 x 1, 4, 115 x 1, 4, 115 x 1, 4
125 x 1, 3, 125 x 1, 3, 125 x 1, 3, 125 x 1, 3
135 x 1, 2, 135 x 1, 2, 135 x 1, 2, 135 x 1, 2

Power Clean:

155 x 1, 155 x 1, 155 x 1, 155 x 1,

Lateral Raise to Bent Raise Superset:

20 x 10, 40 x 10
20 x 10, 40 x 10
20 x 10, 40 x 10
20 x 10, 40 x 10

Seated DB Shoulder Press:

50 x 10
50 x 10
55 x 10
55 x 8

This is by far the most volume I think I've ever done in a day for my shoulders. I've never done power cleans before, but I ABSOLUTELY love them, I think theyre my new favorite exercise. I'm so dead right now though, totally drained, my back is pretty sore and really really tight right now, tomorrow is not going to be fun. It'll definitely be a week before I do shoulders again. Bob is a psycho, just when I thought we'd be done, hed say, one more set, and then shoulder press.....I was like damn, this guy will be the end of me. Oh well, thats the game, reminds me that sometimes I need a kick in the ass.

[gcs118]

Looking good so far. I'll be sticking around to watch the progress.

[jgriffith]

Thanks a lot, feel free to chime in with any criticism or positive comments whenever, good to have another persons perspective :

[Klinger]

Hey jgriff -- I was curious about your rep scheme on squats. Is there a science behind the 4-rep sets? If I recall from your older journals, you used to do a lot of pyramid-type work and this is a departure from that.

PS: Not sure if you had a layoff from heavy lifting, but your numbers still look awesome.

[jgriffith]

hey thanks for stoppin by klinger. No nothing special with the 4 reps. The reason I do it is to build up the weight without having to really tire myself. This way I can keep some strength for the bigger numbers. Just my thinking there. I'd rather to more sets in the higher weight range then reps in the lower weight range. I have had a departure from heavy deads and squats, for a little bit, hasnt hurt my strength too much, and thanks for the complement. :

[jgriffith]

September 20, 2004

Flat Bench:

135 x 8
205 x 4
295 x 1
265 x 2
245 x 4

Incline Bench: DB:

80 x 8
90 x 9 PR!
90 x 5

Incline DB Flys:

25 x 12
45 x 10
65 x 6

Smith Machine Standing Calf Raises:

225 x 15
275 x 15
365 x 15
405 x 10

Felt a little fatigued today. I seemed to get drained pretty quickly. I was pleased with the incline presses though. Calf raises felt real strong too, great range of motion. Im starting to feel good again though, getting back into it and all.

On a side note, my team won both our flag football games, we're 2-0. I caught the game winner last wednesday. We have another game tonight against the "pink sox" should be a blow out in our favor i'm guessing haha.

[gcs118]

Nice benches, you think you have 315 in you?

[pmcgough]

i think he has it easy

[jgriffith]

Actually right now I dont think I do, I dunno, i havent felt comfortable on the bench since I've got back to school, the bars are different here, thicker actually, and the benches themselves are much harder, its kinda hard for me to get the same feel.

September 28th, 2004

Bench:

135 x 8
185 x 4
245 x 4
255 x 3
265 x 2
285 x 1

Incline DB Press:

70 x 8
80 x 8
90 x 7

Standing Calf Raises: Smith Machine:

135 x 15
225 x 15
315 x 15
405 x 12
465 x 12

Cable Crossovers:

55 x 15
55 x 15
70 x 10

V-Bar Cable Extensions:

150 x 12
150 x 12
150 x 12

First workout I've had in a week, I jammed my thumb pretty bad playing football, my palms all black now, I can finally grip the bar again though, so I should be good to go.

[JGRIFF]

October 13, 2004

Deadlift:

135 x 5
225 x 5
315 x 3
405 x 1
425 x 1
425 x 1

Hang Cleans:

135 x 5
155 x 5
185 x 3

Ghetto T-Bar Row:

185 x 8
225 x 8
275 x 8
315 x 4

Standing Calf Raise: Smith Machine:

225 x 20
315 x 20
405 x 15
465 x 15
495 x 15 PR!

Incline DB Press:

90 x 10

First time I've posted here in a bit, I've been sick for the passed 2 weeks, I honestly think I might have mono, I gotta get some blood work done tomorrow, I honestly can barely stay awake for the majority of the day, the last 3 days I've taken 3-4 hour naps each day and am constantly coughing and drained. Hopefully its just a little cold or something, but I dont feel right.