Blood, Sweat, Iron, and Men in Singlets

PlainPat · February 14, 2012, 12:20am

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:
2/12/12

XXtra Recovery
-Bench 45x4x10
-Squat 45x4x10
-Pulldown Abs Light+Minix50
-Band Pushdowns minix50
-Plate Curls 10x30 each
-Powerclean and jerk 85x30 in 5:00 (this time needs to come down)

Not bad for being a hungover motherfucker.[/quote]

I’m one of the lucky few who doesn’t get hungover. I wake up still drunk the next day, but never to the point where I have a pounding headache, throw up and stay in bed all day.

CS
[/quote]

Yeah I usually don’t I probably should’ve realized that I should’ve gotten real water instead of vodka in water bottles… lol.[/quote]

I made the mistake of just pouring it directly from the bottle into a cup. And then proceeded to have about four or five of those. Pretty much the equivalent of 10-12 shots.

CS[/quote]

It all went down hill when me and my boy took this littler expensive bottle of premium vodka from belgium or something into this backroom hahaha.

PlainPat · February 14, 2012, 12:25am

2/13/12

Squat
-Squat
45x2x5
95x5
135x5
165x3
185x3
205x1 -Easy
225x1 (Add Belt here. OK)
245x0 (ugh should’ve been able to get this. Going to get this next week no matter what.)
185x9 ( high point of the day. +like 3 rep PR)
-Front Squat
45x6
85x6
115x6
135x8 (+2 rep PR. Hit 140x6 next time around)
-Band Hammy Curls Light+Minix20,20,20

More RE work in a little bit just gotta do some homework.

PlainPat · February 14, 2012, 2:42am

2/13/12

More RE Squat Work
-GM’s
45x10
85x8
125x12,12,12,12,12
-Pulldown Abs
30x12
60x20,20,20,20

Got it done in under 20 minutes, good shit.

PlainPat · February 15, 2012, 12:11am

2/14/12

Hard practice today, bench tomorrow morning. Hopefully going to bed really early today due to very little homework.

spar4tee · February 15, 2012, 5:57am

Where’s your weight at right now?

PlainPat · February 16, 2012, 1:44am

[quote]spar4tee wrote:
Where’s your weight at right now?[/quote]

Today as of 2/15/12 it was 170.2 in the morning, and 166.2 after practice. I can get up some physique shots tomorrow which will probably be a good idea just for reference.

PlainPat · February 16, 2012, 1:50am

2/15/12

Bench
-1 Thumbs in Close Grip Bench (Paused)
45x2x5
65x5
85x5
95x5
120x3
145x1 -Lol easy
160x1 -Not very hard at all. +5 lb PR
130x9 -didn’t expect this for 9. Pressing PR for Reps and CG too so lol win
-High Incline Bench (Pinky on Rings, Paused)
70x6
95x6
115x5 (Wanted 6 but still smashed this a +10 lb PR)
-DB Row
35x12
70x12,12,12,12,12
-Band Face Pulls
Light+microx20,20,20
---------Hours later at night after practice------------
-DB Bench
25x12
40x25,20,15 (BIG ass PRs right here this was awesome and got a ridiculous pump going.)
-Tricep Pushdowns
20x10
40x12,12,12,12,12 (Pumped so hard couldn’t move my arms after)

GREAT ass day. Pressings been getting so much better very quickly now that I’m actually eating. An update on diet is that I log 4000 calories every day, usually with 250-300g protein and the rest is fats and carbs. Doesn’t always matter the sources, as long as I get the calories and eat a shit ton of meat. Can’t wait to deadlift friday, as I get to wake up later because I have no school. Awesome.

PlainPat · February 17, 2012, 1:20am

2/16/12

Deadlift tomorrow lets fucking go!

PlainPat · February 17, 2012, 1:28am

2/16/12

Oh and a pic of my chubby lil self.

spar4tee · February 17, 2012, 1:34am

Looking swole brah

PlainPat · February 17, 2012, 1:51am

[quote]spar4tee wrote:
Looking swole brah[/quote]

Thanks bro, appreciate it. Hoping to get to 220 at LEAST. Thats probably just a waypoint on the way to 300

arramzy · February 17, 2012, 5:26am

lol don’t use a number on a scale! I made that mistake! You will end up getting fat. You should track measurements too. Things like chest, shoulders, arms, legs and waist. This will give you a general idea of progress. Nothing wrong with some fat, but better to be a lean 220 then a 220+80lb of fat!

PlainPat · February 17, 2012, 2:57pm

[quote]arramzy wrote:
lol don’t use a number on a scale! I made that mistake! You will end up getting fat. You should track measurements too. Things like chest, shoulders, arms, legs and waist. This will give you a general idea of progress. Nothing wrong with some fat, but better to be a lean 220 then a 220+80lb of fat![/quote]

Yeah I’ve never been a huge measurement/scale guy I was just posting the number that my weight is at. I’m going until I’m so uncomfortable with my lil chubby self that I have to recomp or not be able to tie my shoes ever again.

PlainPat · February 17, 2012, 4:38pm

2/17/12

Deadlift
-Conventional Deadlift
65x2x5
115x5
155x5
205x3
245x1
275x1
305x1 -Add belt here. OK
335x0.99 - missed BARELY at lockout
-SLDLs
135x6
190x6
245x3 (Used belt. Pretty good +10lb PR)
-Band Hammy Curls
minix12
Mini+Lightx25,25,10
-Band GM’s
Light+minix40,20
-DB Side Bends
20x10
40x30,20,10

OK so some notes. The deadlift was MUCH better than last week but I’m not progressing enough on it to keep it. Moving onto Deadlifts against 1 mini band next week to try to build my lockout. Hoping for 315x1. And for the SLDLs these are still good, going to hit 245x5 next week. Bench tomorrow.

CSEagles1694 · February 18, 2012, 4:50pm

So what kind of program are you running right now?

CS

PlainPat · February 18, 2012, 6:25pm

[quote]CSEagles1694 wrote:
So what kind of program are you running right now?

CS[/quote]

Uhh, its wierd but its good. Something I wanted to experiment with, basically a modified westside because I had trouble with westside (MY FAULT NOT THE WESTSIDE TEMPLATE, just for clarification)

Day 1:
Squat/variation up to 1rm then amrap at 80% if feeling good
Different variation up to heavy 6rep attempt
Hamstrings 60 reps in as few sets as possible (rifs)
Low back 60 rifs
Abs 60 rifs

Day 2:
Bench/Variation up to 1rm then amrap at 80%
Different variation up to heavy 6rep
Triceps 60rifs
Chest/Shoulders 60rifs
Upper back 60rifs
Rear Delts 60rifs

Day 3:
Same thing as d1 except its deadlift variations and such. Also throw in quads if the energy level is there.

Day 4:
Bench RE competition style at either 15,12,10, or 8 reps.
Bench variation up to heavy 10 rep
Same assistance stuff except biceps too.

Its really based off how Meat trains because I enjoy the style of training heavy based on how you feel for the day rather than %'s and missing lifts at a % of a day because you feel like shit one day but AMAZING the next, so why wouldn’t you tailor your intensity to how you feel? The only thing I MIGHT change is the D1 and D3 and make one of them a RE day for the lift because benching has been making great progress like this but squat/dl not as much. Gonna stick it out 2 more weeks then decide on that.

EDIT: Oh and I’m trying to get decided on a meet and improve for that and OH pressing never helped my bench so I just dropped that and put more benching RE work in its place.

PlainPat · February 18, 2012, 6:34pm

2/18/12

Bench RE
-Bench (pinky on rings, Paused)
45x2x5
65x5
80x5
95x5
110x3
120x3
130x12 (All time +reps PR. Going 135x10 next time out.)
-Floor Press (Pinky on Rings)
70x10
105x10
140x8 (Good ass stuff. +5lbs from last week but -2 reps. Considering my last floor press 1 rep max was 155, this is good stuff.)
-Floor Rolling DB Extensions
10x12
30x12,8
25x15,15,10
-DB Front Raise
10x10
20x12,12
(neutral grip here on out) 20x12,12,12
-Pendlay Rows (w/ straps.)
75x12
115x12,12
95x16,10,10
-EZ Bar Curls
25x12
50x20,15

OK So after I hit my main two exercises floor press and RE bench, I was fried. Just absolutely done. I pushed through my assistance work but it was a grinder. Got some good pumps going though. Also a note is that I used straps on Pendlays because I tore a callous off my hand deadlifting the other day and its raw as hell and hurts like a bitch. Also, I suck at BB rowing in general and will keep this in to do more of it.

Other than the assistance work being a bitch, not too shabby.

clutz15 · February 18, 2012, 9:38pm

[quote]PlainPat wrote:

Uhh, its wierd but its good. Something I wanted to experiment with, basically a modified westside because I had trouble with westside (MY FAULT NOT THE WESTSIDE TEMPLATE, just for clarification)

Day 1:
Squat/variation up to 1rm then amrap at 80% if feeling good
Different variation up to heavy 6rep attempt
Hamstrings 60 reps in as few sets as possible (rifs)
Low back 60 rifs
Abs 60 rifs

Day 2:
Bench/Variation up to 1rm then amrap at 80%
Different variation up to heavy 6rep
Triceps 60rifs
Chest/Shoulders 60rifs
Upper back 60rifs
Rear Delts 60rifs

Day 3:
Same thing as d1 except its deadlift variations and such. Also throw in quads if the energy level is there.

Day 4:
Bench RE competition style at either 15,12,10, or 8 reps.
Bench variation up to heavy 10 rep
Same assistance stuff except biceps too.

Its really based off how Meat trains because I enjoy the style of training heavy based on how you feel for the day rather than %'s and missing lifts at a % of a day because you feel like shit one day but AMAZING the next, so why wouldn’t you tailor your intensity to how you feel? The only thing I MIGHT change is the D1 and D3 and make one of them a RE day for the lift because benching has been making great progress like this but squat/dl not as much. Gonna stick it out 2 more weeks then decide on that.

EDIT: Oh and I’m trying to get decided on a meet and improve for that and OH pressing never helped my bench so I just dropped that and put more benching RE work in its place.[/quote]

Looks good man, did you completely drop speed work? Have you considered adding in any jumps and throws to start your workouts? Im sure the extra RE work will help you out alot tho.

PlainPat · February 18, 2012, 9:55pm

[quote]clutz15 wrote:

[quote]PlainPat wrote:

Uhh, its wierd but its good. Something I wanted to experiment with, basically a modified westside because I had trouble with westside (MY FAULT NOT THE WESTSIDE TEMPLATE, just for clarification)

Day 1:
Squat/variation up to 1rm then amrap at 80% if feeling good
Different variation up to heavy 6rep attempt
Hamstrings 60 reps in as few sets as possible (rifs)
Low back 60 rifs
Abs 60 rifs

Day 2:
Bench/Variation up to 1rm then amrap at 80%
Different variation up to heavy 6rep
Triceps 60rifs
Chest/Shoulders 60rifs
Upper back 60rifs
Rear Delts 60rifs

Day 3:
Same thing as d1 except its deadlift variations and such. Also throw in quads if the energy level is there.

Day 4:
Bench RE competition style at either 15,12,10, or 8 reps.
Bench variation up to heavy 10 rep
Same assistance stuff except biceps too.

Its really based off how Meat trains because I enjoy the style of training heavy based on how you feel for the day rather than %'s and missing lifts at a % of a day because you feel like shit one day but AMAZING the next, so why wouldn’t you tailor your intensity to how you feel? The only thing I MIGHT change is the D1 and D3 and make one of them a RE day for the lift because benching has been making great progress like this but squat/dl not as much. Gonna stick it out 2 more weeks then decide on that.

EDIT: Oh and I’m trying to get decided on a meet and improve for that and OH pressing never helped my bench so I just dropped that and put more benching RE work in its place.[/quote]

Looks good man, did you completely drop speed work? Have you considered adding in any jumps and throws to start your workouts? Im sure the extra RE work will help you out alot tho.[/quote]

Yes yes and yes lol. I felt speed work really helped, but wasn’t entirely sure on how to program it. Its a lot more complicated then people make it out to be with Speed-Strength and Strength-Speed and Lactic Acid training and such. So it’s probably a better choice for me just to get that heavier 6rep work in rather than spending time to do speed work.

As towards the jumps and throws, I’m trying to look into programming them into my XXXtra workouts. I have no med balls or platforms so it’d have to be long jump/plyo stuff but I have to experiment to see how it affects my lifting or not, because thats the important part.

clutz15 · February 18, 2012, 11:37pm