Deload week has been nothing to write home about, easy sessions on Monday and Wednesday with nothing today. Max on Sunday.
Moving Day Results
Nothing but success to report back so this is great.
Bodyweight: 200 to 210
Broad Jump: 85 to 99 inches (+14 in)
Squat: 365x1 to 405x1 (+40 lb)
Bench Press: 260x1 to 275x1 (+15 lb)
Deadlift: 455x1 to 480x1 (+25 lb)
Weighted Chin: +50x3 to +55x3 (+15 lb)
Alright, thoughts.
The broad jump surprised me the most out of everything. Not only is my form complete shit, but there was only 3 weeks of jumping in the entire 16 week program. My best educated guess is the dynamic effort work, glute activation and high volume of single leg exercises. I’m going to destroy whatever the PT test standards are.
Squat was pretty awesome. 405 was very, very light. I shouldn’t have missed 415, but I went onto my toes for a second and there was no coming back from it.
Bench press, I had some left in the tank but I just wanted 275 and to move onto a new deadlift PR. I’m going to keep pushing up close grip and incline as they were a big part of this, and probably get some dedicated Slingshot work in as well.
Deadlift I’m pretty stoked about. I got 500 higher than most pulls I’ve missed off the floor and I think it was mostly the gas tank running low that fucked me. The dynamic effort work really paid off, I might start doing it from a deficit.
Weighted chin, not much to say. Good that it went up even with the bodyweight increase.
Everything a success, nothing to be sad about. Do work son.
Alright, wasn’t quite satisfied with 275 so despite my body being completely broken from Monday still I went in to max again.
The entire backside of my body was sore and arching as much as possible resulted in benching flatback haha. I still hit 285x1 and 225x10 after which is a +5 rep PR.
Afterwards,
HS High Row
4x10 top set of 3 plates
Incline DB Bench
50x19, 14, 9
Seated Rope Pulls (Face Pull on a seated cable row)
5x12
biceptz
Solid progress dude. Nice work.
Thanks man, it was really great to break PRs in everything and exceed my own expectations. I haven’t had that feeling since I was a newbie starting out in high school.
Apologize for the lack of updating, my grandmother ended up going into the hospital last Sunday so I was in the hospital all day Friday and Saturday. She had surgery to remove a grapefruit sized tumor from her colon on Friday afternoon which the surgeon said had probably been growing for the better part of a decade, it never ceases to amaze me how things like this can just go unnoticed. The biopsy results came back today though and despite it’s size none of the lymph nodes nearby that they removed had been infected so she won’t need chemo. This whole year has been really rough for her so I was glad that the news was good.
The hospital was close to Ithaca so we camped there and I was able to hang out with a bunch of my friends who didn’t graduate which made the weekend better. I got a little training in on Saturday but unfortunately felt like shit, still 315x10 squat is technically a PR. I could not even begin to drag myself to the gym on Monday so that ended up being a cardio day. With the way this past week or so has been I’ve had a more difficult time with motivation than I’ve ever encountered before. Hopefully today turns that around a bit.
ME Upper
Fat Grip Bench Press
225x5
235x5
225x5
Incline DB Bench
50x20,14
HS High Row
4x12x90/side
Band Pullapart
4x12xMM
DB Shrug
4x12x60
Supinated DB Curl
25x12, 30x12, 30x8
[quote]IronAbrams wrote:
Thanks man, it was really great to break PRs in everything and exceed my own expectations. I haven’t had that feeling since I was a newbie starting out in high school.
Apologize for the lack of updating, my grandmother ended up going into the hospital last Sunday so I was in the hospital all day Friday and Saturday. She had surgery to remove a grapefruit sized tumor from her colon on Friday afternoon which the surgeon said had probably been growing for the better part of a decade, it never ceases to amaze me how things like this can just go unnoticed. The biopsy results came back today though and despite it’s size none of the lymph nodes nearby that they removed had been infected so she won’t need chemo. This whole year has been really rough for her so I was glad that the news was good.
The hospital was close to Ithaca so we camped there and I was able to hang out with a bunch of my friends who didn’t graduate which made the weekend better. I got a little training in on Saturday but unfortunately felt like shit, still 315x10 squat is technically a PR. I could not even begin to drag myself to the gym on Monday so that ended up being a cardio day. With the way this past week or so has been I’ve had a more difficult time with motivation than I’ve ever encountered before. Hopefully today turns that around a bit.
ME Upper
Fat Grip Bench Press
225x5
235x5
225x5
Incline DB Bench
50x20,14
HS High Row
4x12x90/side
Band Pullapart
4x12xMM
DB Shrug
4x12x60
Supinated DB Curl
25x12, 30x12, 30x8[/quote]
Good to hear about your g-ma bro. It sucks when the people we love get sick. I think it’s worse than getting sick yourself.
I feel you on the PRs, I just had my first real one (on a main lift I mean) in several years and it was awesome.
Great results, congrats!
Thanks you guys. Time to get back into logging on time. Unfortunately I have to switch over from fat and strong mode to getting conditioned again. From November to April I’m going to be at Fort Leonard Wood for the rest of my officer training so two weeks ago I started dieting down. Training wise I’m going to be using Chad Smith’s Juggernaut Method, I like the layout and the high reps will carry over to my endurance. This is going to be pretty minimalist so most sessions will be 3-4 movements.
I’m not going to bother logging any of last week’s stuff so here it is- 10s wave Intensification (week 2).
Squat - Monday 03OCT11 (when the **** did it turn into October)
Yoke SSB Squat
155x5
180x5
190x10
190x10
190x18
45 Degree Hyper
4x10x10 BTH (behind the head)
Deficit Ab Wheel
4x10xBW
Bench Press - Wednesday 05OCT11
Bench
140x5
160x5
170x10
170x10
170x21
Incline DB Bench
50x12
50x12
50x12
50x12
Yates BB Row
185x8
185x8
175x8
175x8
Band Pullapart
4x12xMM
Endurance sucks real bad right now. I think my record with 185 is 18? Might be 20, Week 3 calls for 190 so I’m going to try to break it with that.
Deadlift - Friday 07OCT11
Deadlift
235x5
275x5
290x10
290x10
290x10
Pistol to Box
3x5
GHR Situp
4x10 w/10 BTH
Not going full retard and injuring myself again on beltless deads so I’ve decided I’m not going past 10 reps on the last set for Juggernaut. Truth be told I don’t think that this is a method that lends itself very well to building strength off the floor anyways, but I’ll give it 12 weeks anyways.
Diet continues, back to 200 lbs and falling with very little hunger or cravings.
Because I procrastinated on logging again.
Close Grip - Saturday - 08OCT11
Close Grip Bench
125x5
145x5
155x10
155x10
155x18
Seated DB Military
4x10x40
Chinup
BWx10, 10, 7, 5
Blast Strap Face Pull
4x10
Not a bad session, as Paul Carter says a solid 80% er. Looking forward to getting some big weighted chinup numbers as the weight goes down.
Squat - Tuesday - 11OCT11
Yoke SSB Squat
145x5
170x3
200x1
215x20
45 Degree Back Extension
5x10x10BTH
Deficit Ab Wheel
5x10
Really good session. Felt like a bitch when I got home and I saw the new video of KK doing ab wheels with 160 lbs on his back though haha
Bench Press - Wednesday - 12 OCT11
Bench Press
135x5
155x3
185x1
190x18
Incline DB Bench
5x12x50
Yates BB Row
5x10x185
Band Pullapart
5x10xMM
Pretty kickass. I wanted 20 reps but 18 is still my record with 185 so I’ll still count it as a victory.
Deadlift - Friday 14OCT11
Deadlift
225x5
260x3
300x1
325x12 still beltless
Pistol to Box
8, 8, 6, 6
GHR Situp
5x12 w/10 BTH
Broke my rule by going to 12 but restrained myself from full retard status since 15 could have been easily done. Pistols were a lot better this weak, left leg is still weaker and a bit prone to knee pain though.
Bah, sucking at logging again.
Close Grip - Saturday - 15OCT11
Close Grip Bench
115x5
140x3
160x1
175x20
Seated DB Military
45x10
4x11x40
Chinup
10, 10, 8, 6, 4
Blast Strap Face Pull
5x10
Not bad at all.
Squat - Monday - 17OCT11
Yoke SSB Squat
225x8
225x8
225x8
225x8
225x12
45 Degree Back Extension
4x10x10 BTH
25x10 BTH
Deficit Ab Wheel
5x12
Bench Press - Wednesday - 19 OCT11
Bench Press
190x8
190x8
190x8
190x8
190x12
Incline DB Bench
5x8x60
Yates BB Row
3x6x205
2x10x185
Band Pullapart
5x10xMM
Schedule got a little messed up so I was benching, sprinting and deadlifting all in the same day.
Close Grip - Saturday - 22OCT11
Close Grip Bench
4x8x165
165x13
Seated DB Military
45x10
4x8x45
Chinup
10, 10, 7, 4, 4
Blast Strap Face Pull
5x10
Pretty lackluster overall. I’m going to stop supersetting my pulling and rear delt movements like I have been for the last 6 weeks or so- it was a good experiment for bodybuilding which I felt worked but at this point it’s just holding back my strength.
Deadlift - Saturday 21OCT11
Deadlift
5x8x285 last set hook
Pistol to Box
3x3 very low box, 1x8 higher
GHR Situp
4x8x15 BTH
Did this after 300m sprints, was not fun. Rather than go for a rep record which would have been a horrible idea I did the last set all hook. It took about 45 minutes for feeling to fully return to my thumbs.
Squat - Monday - 24OCT11
Yoke SSB Squat
200x3
225x3
245x8
245x8
245x11
45 Degree Back Extension
5x10x15 BTH
Beltless Safety Squat Bar sucks bad. If I can do 275x10 next week it will be awesome.
Triple update, again! But it was Halloween weekend so I have an excuse this time.
Bench Press - Wednesday - 26OCT11
Bench Press
1x3x175
1x3x200
2x8x215
215x9 miss 10
Incline DB Bench
5x10x60
Yates BB Row
205x8, 8, 8, 6, 6
Band Pullapart
5x10xMM
Deadlift - Saturday 29OCT11
Deadlift
455x1 belt, good single
320x8, 8, 10
Close Grip - Sunday - 30OCT11
Close Grip Bench
1x3x155
1x3x170
185x8, 8, 12
Seated DB Military
5x10x45
Fat Bar Neutral Grip Pullup
10, 10, 10, 7, 5
Seated Rope Face Pulls
3x10x55
Got to Ithaca on Friday morning, devoured some Moes and commenced with the general partying. Three bottles of mead and assorted liquor may or may not have been consumed, so needless to say no training was done. Saturday saw a repeat of the same events with some lackluster deadlifting. Two nights and only one person recognized my Archer costume, I was really disappointed.
When I got home I discovered that the Hobart & William Smith gym is open on Sundays and got in a pretty good session then. Ironically I’m stronger with a fat bar and a neutral grip than chin ups.
Unfortunately I can’t make any promises about more frequent updating for this week or the next, the time until I go to Leonard Wood is winding down.
Squat - Monday - 31OCT11
Yoke SSB Squat
170x5
200x3
235x2
250x1
275x11 PR
45 Degree Back Extension
5x8x25 BTH
Deficit Ab Wheel
13, 13, 11, 11, 8
Bench Press - Wednesday - 02NOV11
Bench Press
150x5
175x3
205x2
215x1
235x6 PR
Incline DB Bench
5x11x60
Seated Cable Row - Pronated
135x10
150x10, 10, 10, 8
Kneeling Cable External Rotation
5x10
Deadlift - Friday 04NOV11
Deadlift
225x5
265x3
315x2
325x1
350x12 belt PR
Pistol Squat to Box
8, 6, 4, 4, 4 various box heights with 10 lb DBs
Half Kneeling Split Stance Core Press
3x10 to 17.5
Close Grip - Sunday - 05NOV11
Close Grip Bench
135x5
155x3
185x2
195x1
205x9 PR
Seated DB Military
5x8x50
Fat Bar Neutral Grip Pullup
10, 10, 10, 10, 8
Seated Rope Face Pulls
5x10x60
Bodyweight is hovering around 198 right now. Cutting isn’t going at quite the pace I wanted it to, but my strength is still increasing on everything except for bench. Safety Squat Bar felt really good and 275x11 is a huge PR. Bench, 235x6 is a technically a PR but I was definitely capable of more prior to cutting down. Deadlift, 350x12 was pretty damn easy and 15 would have been a good effort but I wanted to be able to get in some good sprints the next day. Close Grip, 205x9 isn’t bad and I’ll definitely take it. Together with this week’s deload this concludes the 8s Wave and I think that it was a success especially with the addition of more cardio and 400m sprints at the beginning of it.
I’m going to cut volume down to three sets on assistance work going into BOLC as my cardio and preparation continues to ramp up. I don’t know what to expect after the 20th so it’ll be an adventure.
Deload week so these are going to be pretty quick updates.
Squat - Monday 07NOV11
Squat (transitioning back to regular bar, I doubt I’m going to have access to a Safety bar in Missouri)
150x5
175x5
205x5
Back Extension
3x10x25 BTH
Ab Wheel
2x12 kneeling
1x5 partial standing
Trained at 6am so this whole thing felt like shit but conditioning in the PM was awesome.
Bench - Wednesday - 09NOV11
Bench
120x5
150x5
175x5
185x3
205x1
225x1
245x1
255x1
265x1
Incline DB Bench
3x12x60
Cybex Eagle Row
160x10, 10, 7
Kneeling DB External Rotation
5x12x#2
Was feeling decently explosive after the deload sets so I worked up to a solid single.
Still kickin’ ass in here bud.
Just trying not to suck.
Saturday I’m not even going to dignify with a writeup, I tried two caps of Yohimbe before the workout which was a horrible idea, I’ve never had a worse reaction to a supplement. I was good for the first ten minutes of the workout and then I spent the next hour nauseous and on the verge of throwing up. Was not conducive to destroying weights.
Wednesday, pretty simple. Squat 5x5x245, 245x10.
Bench - Thursday - 17NOV11
Bench
200x5,5,5,5,5,14
Incline DB Bench
65x8,8,8
Cybex Eagle Row
160x10,10,10,7
Kneeling Cable External Rotation
4x12
This was a really good session in general, especially for training at 6 am. Had a very easy time crushing the bar and getting good lat tightness at the bottom.