3/14/12
Bench
-High Incline Bench (pinky on rings, paused)
45x2x5
70x5
85x5
100x5
115x3
130x1
145x0 - missed it BARELY at the top. After a hard practice last night not really suprising.
115x9 -(unpaused) +1rep PR
-Bench against doubled micro’s (Pinky on rings)
45x6
80x6
110x6
130x6 -+10 lb PR Awesome
-DB Bench
25x12
----work----
40x20
45x17 (with the heavier DB handles than normal, so this was probably the same weight as 50 with the other handles)
50x12,8+4
-Band Pushdowns
Minix20
—Work----
Lightx30,30
-DB Row (deadstop)
35x12
----work----
55x20
65x20
75x15+5
-DB hammer curls and BW Dips superset
----work----
20x20 BWx3
25x20 BWx2
30x20 BW w/ light band assistancex10
OK session today wish that incline bench went up. Was so close too, giving it another try next week.
In other news, Block 2 came in. Going to start reading after homework tonight. Will probably test my lifts in 2 weeks so I know where my %'s and stuff should be at because the plan is to go away from April 3-10? (not sure of the dates) for vacation (where I’ll get some work done if there’s any type of gyms, I’m deffinetely bringing bands) and then come back and start block. I’ll probably run a test run meet after 14 weeks of block then schedule my training to plan for a real meet.
3/15/12
XXXtra
-Squat 45x4x10
-Bench 45x4x10
-Pulldown Abs Lightx50
-Tricep Pushdowns minix50
-Facepulls minix50
-Rows Lightx50 each arm
Deadlift tomorrow.
3/16/12
RE Deadlift
-Conventional Deadlift against 1 mini
65x2x5
95x5
135x5
165x5
195x3
225x1
255x8 -+belt +2rep PR SO much easier. Couldve gotten more if it wasnt for grip
-SLDLs
155x6
210x6
260x4 -+Belt. +5lbs PR -2reps
-Band Hammy Curls
—work----
Light+minix20
Light+mini+microx20
Light+light+microx20
-GM’s
75x12
----work----
125x20
135x20
145x20 -followed by death.
-DB Side Bends
25x12
----work----
45x20
50x20
55x20
-D-Handle Cable Rows
50x12
—work----
65x20
75x20
85x10+5+5
Awesome day deadlifting. Going to rack pulls for main movement next cycle.
So I’ve been reading more about Block and I don’t think I’m going to make the switch as soon as I thought… I’ve been doing well training like this and I don’t have enough control of all the training variables in practices and such to actually get all of the variables to work together in the different blocks. We’ll see, something to keep in mind.
3/17/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
105x5
120x3
140x1
155x9 -+5lbs -1rep PR
-2 Board Press (pinky on rings)
105x6
140x6
170x5 -+2 rep PR MUCH easier
-DB Floor Press
25x12
----work----
45x20
50x20
55x14+4+2 (+1 rep from the first go last time)
-1 Arm DB Lat Raise
—work----
15x20
20x20
25x20
-Pendlay Rows w/ Straps
75x12
----work----
100x20
105x10,10
115x10,10
-EZ Bar Bicep Curls SS Dips
25x12 BWx5
—work----
45x20 BWx4
50x20 BWx5
60x15+5 Light Band assistancex12
Awesome day today. Front Squats monday!
3/18/12
XXXtra Recovery
-Squat 45x4x10
-Bench 45x4x10
-Pulldown Abs 30x50
-Pushdowns minix50
-Face Pulls minix50
-DB Hammer Curls 10x50
-Prowler +#70lbs x10
Awesome, foam rolling like crazy today and front squats tomorrow.
[quote]PlainPat wrote:
3/17/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
105x5
120x3
140x1
155x9 -+5lbs -1rep PR
[/quote]
Thats um, a pretty amazing PR. Gotta admit, I wish it was me benching 155x9 lol. By the way, are you still gaining weight or are you eating for maintenance now?
[quote]Macmade wrote:
[quote]PlainPat wrote:
3/17/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
105x5
120x3
140x1
155x9 -+5lbs -1rep PR
[/quote]
Thats um, a pretty amazing PR. Gotta admit, I wish it was me benching 155x9 lol. By the way, are you still gaining weight or are you eating for maintenance now? [/quote]
Yeah I’m probably around a 200ish touch and go bench right now, thanks. I’m eating 4000 calories every single day… if that answers your question lol. Whereever that takes me is where it takes me. If I feel like I have time before september to still gain and I’m stuck at a weight I’ll up the number again. And I’m not incredibly strict like I eat basically the same things each day except for dinner. It’s all been working better just making sure I get a ton of protein in (over 250g eaaasily) and hitting the calorie number.
[quote]PlainPat wrote:
[quote]Macmade wrote:
[quote]PlainPat wrote:
3/17/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
105x5
120x3
140x1
155x9 -+5lbs -1rep PR
[/quote]
Thats um, a pretty amazing PR. Gotta admit, I wish it was me benching 155x9 lol. By the way, are you still gaining weight or are you eating for maintenance now? [/quote]
Yeah I’m probably around a 200ish touch and go bench right now, thanks. I’m eating 4000 calories every single day… if that answers your question lol. Whereever that takes me is where it takes me. If I feel like I have time before september to still gain and I’m stuck at a weight I’ll up the number again. And I’m not incredibly strict like I eat basically the same things each day except for dinner. It’s all been working better just making sure I get a ton of protein in (over 250g eaaasily) and hitting the calorie number.[/quote]
omg jealous man. still able to keep in shape too lol. Keep doing your thing
[quote]Macmade wrote:
[quote]PlainPat wrote:
[quote]Macmade wrote:
[quote]PlainPat wrote:
3/17/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
105x5
120x3
140x1
155x9 -+5lbs -1rep PR
[/quote]
Thats um, a pretty amazing PR. Gotta admit, I wish it was me benching 155x9 lol. By the way, are you still gaining weight or are you eating for maintenance now? [/quote]
Yeah I’m probably around a 200ish touch and go bench right now, thanks. I’m eating 4000 calories every single day… if that answers your question lol. Whereever that takes me is where it takes me. If I feel like I have time before september to still gain and I’m stuck at a weight I’ll up the number again. And I’m not incredibly strict like I eat basically the same things each day except for dinner. It’s all been working better just making sure I get a ton of protein in (over 250g eaaasily) and hitting the calorie number.[/quote]
omg jealous man. still able to keep in shape too lol. Keep doing your thing
[/quote]
Wrestling and XXXtra workouts in my mind are the main reason for that. Thanks
3/19/12
Squat
-Front Squat
45x2x5
70x5
95x5
115x5
135x3
155x1
180x1 -+belt Easy
210x1 -+10lb PR OK, felt like shit but looked good on video. Got it up easily though
140x15 -+2rep PR. My quads felt like death after.
-Box Squat onto 12’
135x6
175x6
215x6 -+2rep PR much easier.
-Cable Pullthroughs
25x12
----work----
55x20
60x20
70x15+5
-Band GM’s
Lightx20
----work----
Light+lightx30/30
-Pulldown Abs
30x12
----work----
55x20
65x20
75x20
-Lat Pulldowns (long bar)
50x12
----work----
65x20
70x20
85x20
Good ass session today. I have a ton of videos to upload if youtube would ever work for me, it never processes my videos all the way anymore.
3/20/12
Wrestling practice later tonight, bench tomorrow.
3/21/12
Bench
-High Incline Bench (pinky on rings, no pause this week)
45x2x5
70x5
85x5
100x5
115x3
130x1
145x1 -Easy as hell. have a video to upload as soon as youtube isnt broken. +5lb PR
155x0 -Missed badly a couple inches off chest. I really think I have this in me, just psyched myself up so hard for 145 that the intensity was off.
115x11 -Awesome +2rep PR
-Bench against doubled micros (pinky on rings)
45x6
80x6
105x6
140x6 -Mad easy +10lb PR
-DB Bench
25x12
----work----
40x20
45x20
55x12/6+2 (+3 reps from last time I did this.)
-Band Pushdowns
minix20
—work----
Light+microx20/20/20
Lightx30+15
-DB Row (Deadstop)
35x12
—work—
55x20
65x20
75x20
-DB Hammer Curls
—work----
20x20
25x20
35x10/10
-Dips BWx8/5/3/3
Great ass session today, I’ve got that 155 high incline next time I know it. Recovery tomorrow, and videos if i can.
3/22/12
XXXtra
-Squat 45x4x10
-Bench 45x4x10
-Pulldown abs 30x50
-Pushdowns minix50
-Facepulls minix50
-DB Hammer Curls 10x50
-1 arm OH DB Extensions 10x25 each
-1 arm DB Bench 10x25 each
RE Deadlift tomorrow.
3/23/12
RE Deadlift
-Rack Pull (conventional standing on 6in. box putting the bar just below kneecap)
65x2x5
135x5
170x5
205x5
240x3
285x1
315x5 -+Belt. hard as shit. This movement is so awkward in my rack its not even funny. Going to probably do it off boxes next time instead.
-SLDLs
155x6
210x6
260x6 -+belt +2rep PR
-Band Hammy Curls
----work----
Light+minix20
Light+Lightx20
Light+light+minix20
-GM’s
85x12
—work----
135x20
145x20
115x10/10 -w/ SSB Bar just for a challenge with my training partner lol.
-DB Side Bends
25x12
----work----
50x20
55x20
60x20
-D-Handle Cable Rows
50x12
—work----
65x20
75x20
85x15+5
Good session just have to change rack pulls to pulls from boxes because of how wierd it is in a half rack…
3/24/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
105x5
120x3
140x1
155x10 -+1 rep PR.
-2 Board press (pinky on rings)
105x6
140x6
170x7 -+2 rep PR
135x16 (really trying to kill myself before i go on vacation in like a week)
-DB Floor Press
25x12
----work----
45x20
50x20
55x9/6+1 (not suprising after the board pressing lol)
-1 arm DB Lat Raise
----work----
20x20
25x20
30x10/10
-T-bar Rows
—work----
+45x20
+70x20
+90x10/10/10 ( I really like these. Feel them really well in my back.)
-EZ Bar Bicep Curls
25x12
—work—
45x20
50x20
60x20
-Dips
Bwx7/7/4
Light band Assistancex13
[quote]PlainPat wrote:
3/24/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
105x5
120x3
140x1
155x10 -+1 rep PR.
-2 Board press (pinky on rings)
105x6
140x6
170x7 -+2 rep PR
135x16 (really trying to kill myself before i go on vacation in like a week)
-DB Floor Press
25x12
----work----
45x20
50x20
55x9/6+1 (not suprising after the board pressing lol)
-1 arm DB Lat Raise
----work----
20x20
25x20
30x10/10
-T-bar Rows
—work----
+45x20
+70x20
+90x10/10/10 ( I really like these. Feel them really well in my back.)
-EZ Bar Bicep Curls
25x12
—work—
45x20
50x20
60x20
-Dips
Bwx7/7/4
Light band Assistancex13
[/quote]
Nice pressing, man. When do you think you’re going to hit 185? I remember it being a big milestone lol.
CS
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
3/24/12
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
105x5
120x3
140x1
155x10 -+1 rep PR.
-2 Board press (pinky on rings)
105x6
140x6
170x7 -+2 rep PR
135x16 (really trying to kill myself before i go on vacation in like a week)
-DB Floor Press
25x12
----work----
45x20
50x20
55x9/6+1 (not suprising after the board pressing lol)
-1 arm DB Lat Raise
----work----
20x20
25x20
30x10/10
-T-bar Rows
—work----
+45x20
+70x20
+90x10/10/10 ( I really like these. Feel them really well in my back.)
-EZ Bar Bicep Curls
25x12
—work—
45x20
50x20
60x20
-Dips
Bwx7/7/4
Light band Assistancex13
[/quote]
Nice pressing, man. When do you think you’re going to hit 185? I remember it being a big milestone lol.
CS[/quote]
Thanks man, my pressings been going REALLY well lately. I honestly think I could hit it right now if I tried, we’ll see depends on what other exercises I decide to throw into my rotations really.
3/25/12
Hard as hell wrestling practice against a d1 college kid tonight… front squats should be fun tomorrow lul.
3/26/12
Squat
-Front Squat
45x2x5
75x5
95x5
115x5
135x3
155x1
185x1 -+belt. Hard
225x0 -Sucked. Not suprising after hard practice.
215x0 -Again sucked and again not suprising.
155x10 -+15lbs =5reps PR. Not too shabby
-Box Squat onto 12" and foam
135x6
180x6
220x6 -+belt. +5lb PR
-Cable Pullthroughs
25x12
—work----
55x20
60x20
70x20
-Band GM’s
lightx20
—work----
Lightx60 (lol death.)
-Pulldown Abs
30x12
—work----
60x20
70x20
80x20
-Lat Pulldowns (Long bar)
40x12
—work----
65x20
75x20
85x10
95x10
-Prowler +70x5
Only real comment is that its time to switch front squats out.
3/27/12
Going to have a wrestling practice tonight.
Some thoughts on training, I might switch to a more BB-style split. The more I’ve been looking at kids who competed in the 170-190ish range at states this year the more I realize I’m gonna need a shit ton more mass if I want to have a good chance of competing. Plus it would be fun to change things up a bit. Will probably look into what I should program this like but I have a pretty good idea.
EDIT: This is just a thought btw, I’m in no way sure.