How goes it monopoly?
[quote]BlackLabel wrote:
How goes it monopoly? [/quote]
Not too bad my friend, how about yourself?
Just kinda biding my time right now until I start up with John and Josh to a big push this winter. I really want to try and gain some weight so heading into the spring I can focus on the Highland games with some more power behind me.
10/8
First day back with Josh, first day eating again.
General warmup
Bench Press rest pause: warmups, 265x5,3,3 then 254x5,3,3. Basically max out, wait 30 seconds then max out again
Bench Press: 185x80lbs chains; 6 sets of 5 superset with
Chin ups; 6 sets of 5 - THIS FUKIN KILLED ME
Ultra wide grip bench: 185x6x3
Incline db fly: 50lbs for 2 sets of 12 superset with
Lat pull downs, 2 sets of 12
Bicep work superset with more chins, 5 sets. I couldn’t chin one rep by the end, I was doing negatives.
Ab work: 3 sets of 1 minute working
Just a brutal day. It took everything I had to finish, way out of shape right now.
10/10
Pretty easy lower body day. I needed it, my back and biceps are past the point of being sore.
Long warmup with walk on the treadmill first
Leg press; warmups, 2 sets of 15
Sled Drag: 2 pulls of 20 yards
Laying leg curl: 4 sets of 6
Reverse Lunge: 3 sets
GHR: 3 sets of 6
I have a feeling Josh will be upping the weights next week, today felt around 70%. Also, holy hell I am full. I fell like I’m eating, cleaning up my meal, making my next meal, shitting, or eating again.
Monopoly
[quote]Monopoly19 wrote:
[quote]BlackLabel wrote:
How goes it monopoly? [/quote]
Not too bad my friend, how about yourself?
Just kinda biding my time right now until I start up with John and Josh to a big push this winter. I really want to try and gain some weight so heading into the spring I can focus on the Highland games with some more power behind me. [/quote]
Good to hear! I hear ya on biding your time, im kind of in off season right now as well. Lookin to make some serious gains this winter.
10/12
Accessory upper
Big Z press; 95x10x5
DB Bench against mini band; 90x6x5
Superset with;
Rear Delt: 5 sets of 6
Dips: 3 sets of 15
Face Pulls: 5 sets of 15
Tricep ext special exercise;
6 total sets of abs
10/13 heavy lower
Long warmups
Deadlifts; warmup pulls, 445 for 10 singles
Squat; 275 3x3
BB Row: 3 sets of 5
DB Shrug: 3 sets of 12
Chins, ab work
10/15 - Start of second week - Bodyweight 263
Bench Press; 275x8,6,5. 255x6,5,4
Bench Press; 200 with 50lbs of chain; 6 sets of 5, superset with chins, 6 sets of 5
Wide Grip BP; 200, 3 sets of 6
Incline db fly; 50lbs, 3 sets of 15 superset with Lat pulldowns
Bicep work superset with…more chins…fuck…
Ab work: 3 sets, 1 minute on TRX. I couldn’t make one minute, must work on this
NOTE: Today, 10/15, is one of the best training days I’ve had in a LONG time. I had a great partner today with the oldest lifter in our “crew”. He’s a former oly guy and has come back from lower back surgery. He worked really hard today and pushed me as well.
The heavy lower body day was a good test. I did make it through but it was about as much as I could take. Lower back was VERY sore but, not in pain. I plan on spending some time tomorrow on some prehab for it.
All in all, a great week. I’m up over 5lbs and feel pretty good. Other than all the eating, things are going well. I’d say last week on the diet I was about 80% of where I need to get.
10/17 Accessory Lower
No motivation to train today. Work was crazy, didn’t eat enough, blah blah blah. Still went in and got it done.
Leg Press; warmups, 2 sets of 15
Sled drag; 2 pulls @ 30yards
Lying leg curl; 4 sets of 7
Reverse Lunge; 3 sets 12
GHR; 3 sets of 6
10/19
Accessory upper
Big Z press; 105x10x5
DB Bench against mini band; 95x6x5
Superset with;
Rear Delt: 5 sets of 6
Decline push up with mini band
Face Pulls: 5 sets of 15
Tricep ext special exercise; 5 sets of 15
6 total sets of abs
10/20 heavy lower
Long warmups
Skwat; lots of warmup, 365x3x6 - Felt godawful and heavy
Deadlift; 365x1x6
BB Row: 3 sets of 5
DB Shrug: 3 sets of 12
Chins, ab work, glute/hammy stuff
It took me over an hour to do my warmup routine and then my squatting. Just not feeling it today at ALL. 365 should be so much easier than that. Diet was not as strong this week, will be interesting to see what I weigh tonight.
10/22 heavy upper
Normal warmup/rehab/prehab stuff
Bench Press rest pause: warmups, 285x8,5,5 then 250x6,4,2. Basically max out, wait 30 seconds then max out again
Bench Press: 210x50lbs chains; 6 sets of 5 superset with
Chin ups; 6 sets of 5 - Still brutal
Ultra wide grip bench paused: 210x6x3
Incline db fly: 60lbs for 2 sets of 10 superset with
Lat pull downs, 2 sets of 10
Bicep work superset with more chins, 5 sets.
Ab work: 3 sets of 1 minute planks, ouch. Need to work more on this, I cannot make 1 full minute right now.
Another good day overall. I am developing an issue with my right forearm/elbow and I need to get it looked at. Have been trying to fix myself with not much luck so far.
10/25 Accessory Lower
Leg Press; warmups, 2 sets of 15
Sled drag; 2 pulls @ 30yards
Lying leg curl; 4 sets of 7
Reverse Lunge; 3 sets 12
GHR; 3 sets of 6
10/26 Accessory Lower
Big Z press; 115x10x5
DB Bench against mini band; 95x8x5
Superset with;
Rear Delt: 5 sets of 6
Decline push up with mini band
Face Pulls: 5 sets of 15
Tricep ext special exercise; 3 sets of 15
6 total sets of abs
10/27 heavy lower
Long warmup
Deadlifts; warmup pulls, 455 for 12 singles
Squat; 315 3x3
BB Row: 3 sets of 5
DB Shrug: 3 sets of 12
Seated Row: 4 sets of 8
Weighted Chins: 5x5
Ab work
A brutal week. 3 days in a row killed me. These workouts are HARD but I’m enjoying them. My eating was pretty solid this week but still continutes to be the week link. However, so far I feel confident that I will hit my goal of 275 by the end of this training cycle.
10/29 DELOAD
Much needed. Best news to end the day. Ate all day long, got on the scale. 268.4! Things are going the right way for sure.
As usual, I can tell already the sad thing is that I’m going to feel the same at 275 as I did at 255. I guess this just means I’ll have to keep pressing for 3 bills.
Last week was a deload and it was needed. Back finally loosened up a bit and was able to get an adjustment which for me is a great sign.
11/5 Upper
Long warmup. I try to spend at least 10 minutes before every workout doing something lower back related
Benchy; 285: 7,5,4 reps. Do 7 reps, wait 30 seconds, do 5 reps, rest 30 seconds, etc
Benchy; 250: 8,4,3 reps. Same as above
Floor press; 260: 8,5,4 reps.
Floor press; 225; 9,4,3 reps.
Wide Grip Bench, paused; 225 for 3 sets of 6
DB Fly: 60’s for 4 sets of 10 superset with
Chins: 4 sets of 5
DB Hammer Curl; 4 sets of 10
Planks; 3 sets of 1 minute
My weight was the same today as last Monday, 268. I did not eat enough so no real surprise here. Overall I’m happy with the day. Trained by myself and have previously had a partner for the past 4 of these workouts, numbers were still good.
11/7/12
Accessory Lower
Warmup stuff
Leg press: warmups, 550 for 15, pause at full stop bottom of each rep
Hack Squat: warmups, 300 for 20
Sled Drag: 2 trips of 20 yards
Step ups with 60lb db’s: 4 sets of 8
Leg curl: 100lbs, 4 sets of 8, raise weight with both legs, lower with single leg for a 5 count. This blew me up!
GHR: 3 sets of 6
11/9 Accessory Upper
Savickas Press: warmups, 125, 4 sets of 8
Dead bench superset with reverse fly: 280lbs, 25lbs: 1, 15 reps. 5 sets
Special Tricep exercise; 4 sets of 12
Face Pulls; 90lbs, 3 sets of 15
Dips superset with overhead rope ext: 25lbs, 90lbs. 12, 12 reps, 3 sets
5 total sets ab work
11/10 Heavy Lower
Got a OK warmup in today. Overall I felt pretty good and was ready to get lifting. I ate like a house the night before and got some calories in before this workout which I normally do not do.
Squat: warmups, 315, 365, 405, 375, 350 all for sets of 3. Felt really strong. Tweaked my left knee warming up and ended up wrapping on the 365, 405 and 375 just to be safe. Couple of days have passed now and I think it’s okay. I had a LOT more in the tank today but this is a PR squat since my injury.
Speed Deadlift; 365, 6 singles. Felt very fast and explosive
Pause squat against mini band: 275lbs, 3x3. This killed me.
BB Row: 225, 3 sets of 5
DB shrug: 120, 3 sets of 15
Meadows row superset with 1 arm db row: 100, 100lbs, 10, 10 reps. 4 sets. Go ahead and give this a try, it was nasty!
Wide grip pull ups; 3 sets of 5
Ab work; 4 sets
This was a brutal session and by far the most amount of work/load I’ve put my back under in over a year. It remains very tender today but not hurt so this is great progress. I’m excited to get on the scale today, I have a feeling a good number is going to pop up.
Pretty much zero warmup stuff today, just bench warmups. Good news, 270lbs today!
Benchy; 290: 9,4,3 reps. Do 9 reps, wait 30 seconds, do 4 reps, rest 30 seconds, etc
Benchy; 255: 9,4,2 reps. Same as above
Floor press; 270: 7,4,2 reps.
Floor press; 235; 7,5,3 reps.
Wide Grip Bench, paused; 230 for 2 sets of 6
DB Fly: 70’s for 4 sets of 10 superset with
Chins: 4 sets of 2 with 25lbs
DB Hammer Curl; 4 sets of 10
Planks; 3 sets of 1 minute
My first sets feel cock strong, after that I’m toast. I felt like I could have done maybe 12 reps on that first set with 290. I missed my third rep on two of those movements, triceps just died. Another very good day. Right forearm/bicep is continuing to nag at me and I will continue to treat it. Just ate my face off for dinner and will finish the night off with a big shake and some Oreo’s.
11/14 Accessory Lower
Leg press: warmups, 575 for 15, pause at full stop bottom of each rep
Hack Squat: warmups, 320 for 15
Sled Drag: 2 trips of 20 yards
Step ups with 60lb db’s: 4 sets of 8
Leg curl: 100lbs, 4 sets of 6, raise weight with both legs, lower with single leg for a 5 count.
GHR: 3 sets of 6 with 5lb plate
Not really feeling it today, back was still really tired and sore from last weekend. Sample diet for the day;
8 eggs (4 whole, 4 white), 2 servings of grits, 2 slices of toast, 2 slices of cheese
Shake - 2 scoops syntha 6 with 16 oz whole milk
8oz ground beef with spinach, tomatoes, baked potato
Shake - Same as above
12oz steak, veggies, tons of white rice
Shake - Same as above
11/16 Accessory Upper
Savickas Press: warmups, 130, 4 sets of 10
Dead bench superset with reverse fly: 300lbs, 25lbs: 1, 15 reps. 5 sets
Special Tricep exercise; 4 sets of 10
Face Pulls; 90lbs, 3 sets of 15
Dips superset with overhead rope ext: 25lbs, 90lbs. 12, 12 reps, 3 sets
5 total sets ab work
11/17 Heavy Lower
Pretty good warmup
Deadlift: warmups, 480x1x10, rest 90 seconds between reps
Squat: 300x5x2
BB Row: 235x5x3
DB shrug: 130, 3 sets of 10
Meadows row superset with 1 arm db row: 110, 110lbs, 6, 6 reps. 4 sets. Wide grip pull ups; 3 sets of 5
Ab work; 4 sets
Considering 500lbs was my max pull 10 weeks ago this is great progress. I need to make sure not to jump to high to fast. All the pulls were good up till number 8 then I really started rounding and yesterday (the day after) I ccould tell. I was in alot of pain the morning after. Otherwise another good day/week in the books.
Bench; 305: 6,4,4 reps. Do 9 reps, wait 30 seconds, do 4 reps, rest 30 seconds, etc
Benchy; 265: 8,4,4 reps. Same as above
Floor press; 275: 6,4,2 reps.
Floor press; 240; 8,5,3 reps.
Wide Grip Bench, paused; 235 for 2 sets of 6
DB Fly: 80’s for 4 sets of 10 superset with
Chins: 3 sets of 5 with 25lbs - Could not finish with the 80’s, had to drop back down to 70’s
DB Hammer Curl; 4 sets of 10
Planks; 3 sets of 1 minute
Weight was the same today, 270. I had a really poor week of eating so honestly I was happy to maintain. Didn’t feel like I had a bunch in the tank today for some reason.
I just don’t care enough right now to go back and log the missing workouts. One week was a deload and I have hit all of the numbers Josh gave me. On to last nights workout
12/3 - Heavy Upper
Bench; 320: 5,3,3 reps.
Bench; 280: 5,3,3 reps.
Incline db press: 60x10, 80x10, 110x10 - supposed to max on the 110’s, this is a weak lift for me and it felt pretty strong
Wide Grip Bench, paused; 240 for 2 sets of 6
Chain Fly: 80’s for 4 sets of 10 superset with
Chins: 3 sets of 5
Incline db curl superset with
Incline hammer curl: 30lb’s, 3 sets, max reps each movement each set
Planks; 3 sets of 1 minute - These are finally getting stronger
Bodyweight, ug, 273. Still not eating enough. I have been very busy and work and when things get like that I tend to just plow through everything and then I realize it’s been 4 hours since I last ate. Very happy with 320 for 5, I had 6 for sure and maybe 7 in me. I have to eat my face off if I have any chance in hell of hitting 405 at the end of this run with Josh.
12/6 Accessory Lower
Leg press: warmups, 645 for 2 sets of 15, pause at full stop bottom of each rep
Sled Drag: 2 trips of 20 yards - these have gotten heavier every week
Step ups with 70lb db’s: 4 sets of 8
Leg curl: 110lbs, 4 sets of 6, raise weight with both legs, lower with single leg for a 5 count.
GHR: 3 sets of 6 with 5lb plate
Ugg, not feeling it all tonight but got the work done.
12/7 Accessory Upper
No warmup today.
Savickas Press: warmups, 145, 4 sets of 3 - This is too easy right now with lower reps
Dead bench superset with reverse fly: 315lbs, 40lbs: 1, 15 reps. 5 sets
Paused tricep ext off pins; 4 sets of 10 with 75lbs
Face Pulls; 90lbs, 3 sets of 15
Dips superset with overhead rope ext: 45lbs, 1000lbs. 12, 12 reps, 3 sets
5 total sets ab work
12/8 Heavy Lower
Again, very little of my normal prehab/rehab warmup routine. I did do alot of light pulling first and I did some expolsive work with cleans before moving over to deads.
Deadlift: warmups, 510x1x8, rest 90 seconds between reps
Squat: 365x2x2
BB Row: 250x5x3
DB shrug: 140, 3 sets of 10
T-bar Row: 6 plates, 4 sets of 12
Chin ups: 3 sets of 8
Fuck, another day with no gas in the tank. Getting pissed off at this point. The 480 2 weeks ago moved very fast, the 510 today did NOT, no way 500 should be this hard right now. The squatting afterwards was also terrible so I am just going to chalk it up to a shitty session and move on. I tore another massive callus (sp?) off my right hand which was fun. Best part of the day was that I got to do some coaching with some crossfit chick who is working on bringing up her oly lifts and limit strength. She only has one year in the sport but is pretty strong and has good form, but she has massive potential to get better. Plus she is hot, so it’s a win win situation.
12/10 - Heavy Upper
Bench; 330: 5,3,3 reps
Bench; 290: 9,4,2 reps
Incline db press: 60x10, 80x10, 115x5 - If I had any energy left I would have thrown a 115lb dumbbell across the gym. Mother fucker, I barely got it racked and into position.
Wide Grip Bench, paused; 260 for 2 sets of 6
DB Fly: 60’s for 3 sets of 10 superset with
Chins: 3 sets of 5
Incline db curl superset with
Incline hammer curl: 30lb’s, 3 sets, max reps each movement each set
Planks; 3 sets of 1 minute
Something funky is going on here. I’m not getting excited to train, my energy at the gym is dogshit, everything is feeling heavy and I JUST came off a deload. Also, I was DOWN 2lbs this week, back to 272.
Granted, I am not eating enough right now but still, this is 4 out of my last 5 workouts that have sucked. Seeing that I am in week 10 of 600 test/600 eq I should be killing stuff right now. I honestly was making more progress on week 4. I am going to get my food back on track starting tomorrow to see if I notice any changes, if nothing happens then I either have an issue going on with bloodwork or gear.