Front squat 200x2 (9/25/2009) → 220 (11/9/2009)
Squat 225x4 (4/14/2009)
Deadlift 312 (5/27/2009) → 340 (11/5/2009)
Military Press from neck 142 (10/7/2009)
CGBP 170x2.5 (9/25/2009)
Bench Press 165x4 (March 29th) → 175 (May 22nd)
Bench 198 (May 25)
1 Chin with 45
2 Dips with 80
Age: 18
Bodyweight: 161 pounds
Height: 5 ft 8
Bodyfat: 11-13% would be my best guess.
Phase 1
Sunday: Motor skill acquisition
Monday: Off
Tuesday: Isometric/explosive contrast
Wednesday: Motor skill acquisition
Thursday: Off
Friday: Overload
Sunday: Off
Current Diet:
Higher carbs on ON days and vice versa. Basically following carb cycling.
Weight at end of
W1: 162
W2: 163
W3: 163
W4: 162
W6: 164
W9: Turns out in 158 with just boxers on
END OF PHASE ONE RESULTS/feedback:
Deadlift 312 (5/27/2009) to 340 (11/5/2009) =)
I’ve been stuck on the 312 plateau for quite some while. This high frequency program probably helped me get back into the deadlifting groove, my previous deadlift was 306, it actually dropped by 6 pounds, despite adding 40pounds to my snatch grip deadlift off a platform (my start was/is my weakness). I’m very pleased with this result.
Cant wait to see what phase 2 can do.
Front Squat
200x2 (9/25/2009) to 220 (11/9/2009)
My upper body lifts somehow didn’t progress, maybe I peaked and test them on the wrong time, anyways time for phase 2.
Phase 2 results:
Deadlift 340 → 352
Didn’t max out on bench/squat yet, I’ll do that when my nervous system is pumped.
Goals:
To get as strong as possible in the bench, squat, and deadlift while minimizing fat gain.
Increase left ankle/knee mobility
Be able to hold a front level and do one muscleup by the end of the year.
Add more upper pec/overall back mass/left tricep and overall arms (Phase 3)
Long Term:
1.5X BW barbell bench press/ chin-up 240
Press your body weight overhead 160
2X BW squat 320
2.5X Deadlift 405
Run a 4 minute mile
Do a front level and muscle up
Plan of attack:
Beast building program (duh)
Carb cycling
Knee/ankle mobilization drills
A couple negative static holds at the end of sessions or a straddle front level. Practice flipping arm over bar for muscleups, I’ve got the strength to do it.
Phase 3 has all incline for upper body push
Afterward Beast Builindg part 3 I’ll run a short 2 week low volume routine and then a 6 week westside bench press/ deadlift routine.
Idk man, I’d follow all three phase. Get the most out of the deal if you’re gonna commit to this project, each phase builds upon the last so don’t weaken the chain.
[quote]Ct. Rockula wrote:
Idk man, I’d follow all three phase. Get the most out of the deal if you’re gonna commit to this project, each phase builds upon the last so don’t weaken the chain. [/quote]
It’s difficult to hog the power rack for an hour for phase two though. Besides there’s only one set of pins there… I’ll try and see if I can workout around it, and perhaps gym later/earlier in the day.
I figured out a way to bypass the two set of pins, by using one set of pins and the racking device on the rack as a second set. Thus, I wont be skipping phases =) I might max out after the 1st phase to measure the increase in 1rm.
W2 D2
A1) Isometric BP (5 holes *right off chest)
A2) Speed BP w/95 for 3 reps
7 TOTAL TIMES
B1) Front Squat isometric (7 holes)
B2) Jump squat w/bar for 6 reps
6 TOTAL TIMES
W2 D3
Motor Skill Acquisition *85% max for 2 reps (max sets in 20 minutes)
A) MP w/120 for 10 sets
B) Front squat w/175 for 8 sets *accidentally did sets of 3
