Tried to eat food. That couldve went better
home again today, feeling better finally but I havent had anything but toast, tea, pedialyte, and pasta because its all I could hold down. Hopefully back on plan and benching tmrw
9/20/12
179.2 BW
At Home
Whatever Day (pretty low though)
Week 11 QP (mod 1)
Bench 1
-Strict Press
45x8
65x8
85x6
105x4 -Not to failure, and not a PR. but after being sick i do not consider this bad
80x16 - Reps
-Incline Bench (Thumbs out grip) (since it was home I used low incline, which matches the bench at school pretty well)
45x5
95x3
135x2
160x1 -No PR, matched last time I did this. However again since I was sick I think this is good
120x15 -moar reps
-DB Twist Press (3 count negatives)
25x12
—work—
45x15
50x10
55x8
60x5 -I think you can guess my opinion on this
-Seated 1 arm DB laterals SS SHrugs (3 count negatives and flexes)
8x12 95x12
—work—
20x20 155x12
25x15 155x12
30x10 155x12
35x5 155x12
-Barbell Row (light, deadlifts early tomorrow morning due to a time constraint)
115x12/12/12/12
Notes: Considering I was sick, I’m not unhappy with today at all. Went for extra reps because I knew the heaviest sets weren’t going to go awesome awesome. Getting good rest and food tonight and hitting deads tmrw morning.
9/21/12
? BW
Low Day
At Home at 5 am
week 12 QP (mod 1)
Deadlift
-SLDL from 2" deficit
135x8
170x8
200x6
250x6
300x3 -No PR but it was 5am lol so
-Deadlifts 6-7rm
135x6
235x6
330x1 -Lol fml too early
-Speed Deadlifts
250x10x1
Notes: Way too eearly. Not even 12 hours since last sesion, so the numbers reflect that. Had legit 3 minutes to do assistance before I had to go so I just did what I could.
9/23/12
? BW
At Home
High 4 days
Week 12 QP (mod 1)
Bench 2
-1 Thumbs in CG (paused)
45x8
75x8
100x6
135x6
165x6 -Same as last time no PR
-Bench (thumbs out grip)
95x6
135x6
175x4 -No PR yet but getting there
140x12 -This was hard today 
-Lat Pulldowns (3 sec flex) (d-handle)
50x12
—work—
95x12
105x10
115x8
125x5 drop 100x5 drop 75x5 drop 50x5
-Low Incline Skullcrushers SS DB Curls (3 count negatives)
25x12 10x12
—work—
65x12 25x12
75x12 25x12
85x8 25x12
Notes: I’ve been out all weekend visiting Penn state and feel destroyed. Horrible diet wise and sleep wise. Doing homework and going to bed and getting back on track tomorrow. This week has been horrible and out of my control -_-
9/24/12
180.2 BW
At Home
Low Day
Week 12 QP (mod 1 )
Squat
-5 Count Pause Squats
45x8
95x8
135x6
185x6
230x8 -+belt +2 rep PR easy. First good shit in a week 
-Squats 6-7rm
95x6
135x6
205x3
250x4 -+belt, up 1 rep from last time no PR though
185x12 -+belt
-Pulldown Abs (3 count negative)
50x12
—work—
85x20/20/20 drop 50x20
-Meadows Rows
—work—
+35x12
+45x10
+55x8
+65x5 drop +45x8
Cardio later after homework
9/24/12
Later
-Metcon x3
Squat 95x12/12/12
Powerclean 95x12/12/12
14" Box Jump 12/12/12
Pushups 15/15/15
-Floor Press 95x3x10
-Strict Press 45x2x10
9/25/12
Low Day
178.8 BW
-Bench 45x25/25
-BB Row 45x10/10/5
-Lat pulldown shit
-Walking @3.5 mph on 3% incline for 40 minutes
I like following your log, I’m a wrestler from canada, i hope you follow my log as i will continue following yours. great job!
[quote]Andrewcarr224 wrote:
I like following your log, I’m a wrestler from canada, i hope you follow my log as i will continue following yours. great job!
[/quote]
Will do man, and thanks
dude how the hell do you do a 5 count pause squat for more than like 2 reps. I don’t even have that kind of testicular fortitude
[quote]budreiser wrote:
dude how the hell do you do a 5 count pause squat for more than like 2 reps. I don’t even have that kind of testicular fortitude[/quote]
grow bigger balls
[quote]spar4tee wrote:
[quote]budreiser wrote:
dude how the hell do you do a 5 count pause squat for more than like 2 reps. I don’t even have that kind of testicular fortitude[/quote]
grow bigger balls[/quote]
Its quite common for me to be practically useless the next day due to soreness. Hurts like shit
9/26/12
177.8 BW
At Home
Low Day
Week 12 QP (Mod 1)
Bench 1
-Strict Press
45x8
65x8
85x6
105x6 -Matched PR
-Incline Bench (thumbs out grip, low incline at home)
60x6
95x6
120x6
150x6 -Matches my PR
120x16 -+1 rep PR at this weight
-DB Twist Press ( 3 count negatives)
25x12
—work—
45x18
50x12
55x8
60x5 drop 25x12+12 partials
-Seated 1 Arm DB laterals SS Shrugs ( 3 count negatives and flex)
8x12 95x12
—work—
15x20 155x14
20x15 155x12
25x10 155x12
30x5 155x12
-Stretchers ( 3 count negativo)
40x12
—work—
80x12
90x10
100x8
110x6 drop 90x6 drop 70x6 drop 50x6
Complexin later
By the time I finished homework there was no time for complexin lol
-Biking @3rd resistance 2 mins warm up than 20s all out, 40s moderate x6
Cardio/Recovery tmrw
9/27/12
Medium Day
BW 177.6
-Complex x5
CG Bench 65x10/10/10 95x10/10
Squat 95x10/10/10 65x10/10
Front Raise 5x10/10/10/10/10
Lat Raise 5x10/10/10/10/10
Band Pushdowns Lightx10/10/10/10/10
-14" Box Jumps x25/25 after this I fell and hurt my ankle. Twisted it badly. still have some mobility and most likely just need to rest and will be fine.
Oh and even though I was supposed to do cardio I keep not having time so I’m doing what I can 
I hate school
9/28/12
Uh so turns out it was a pretty decent sprain because I woke up and couldnt walk this morning lol. had to go get xrays luckily nothings broken. Not allowed to train lower or do cardio or lots of walking or stuff for a few days. Currently on crutches -_- Bench tmrw tho
9/29/12
176.8 BW
At Home
Higher day
Week 13 QP (mod 1)
Bench 2
-1 Thumbs in CG (paused)
45x8
75x8
105x6
140x6
175x3 -+10lb -3 rep PR pretty easy. Normally I would do 165 until I got 8 then move on but I think I just need a higher stimulus to get better at this
-Bench (thumbs out grip) Double
95x5
145x3
195x2 -+10 -2 rep ALL TIME PR AHHHHH. I legit started yelling I was so happy. So in 13 weeks I’ve gone from a 185x4 bench at 200lb bw as my first exercise to a 195x2 bench at 176.8 BW as my 2nd exercise… deffinete progress.
140x15
-Lat Pulldowns (3 count flex, D-handle)
50x12
—work—
95x12
105x10
115x8
125x5 drop 100x5, 80x5, 60x5
-Low Incline Skullcrushers SS DB Curls (3 count negativos)
25x12 10x12
—work—
65x12 30x12
75x12 30x12
85x9 30x10
Squats monday if my ankles 100%
Congrats on the PR dude!
CS