10/8/12
173.4 BW wut
High Day
At home
Week 14 QP (mod 1)
Squat
-5 Count Pause Squats
45x8
95x8
145x6
195x6
240x4 -+belt no pr 
-Squat (6-7rm)
135x6
205x3
250x2 -+belt no pR
150x10 -SSB Bar, for dat variation
-Leg Extensions (3 count negatives) SS Knee raises
50x12 bwx10
—work—
75x20 bwx10
85x20 bwx10
95x20 bwx10 -Death
-Meadow Rows
—work—
+40x12
+50x10
+60x8
+70x5
No cardio so low in bodyweight
Ok so as a crew my enitre little lifting group has decided to run a modified westside with stuff we feel will help us all IE no boxes on DE work, AMRAP sets after Max Effort. Heres the plan:
6 Weeks Accumulation
Max Squat/DL
-Max effort Movement
w1: 12" Box Squat 5RM then 75% xAMRAP
w2: deficit Pulls 5RM then 75% x amrap
w3: SSB Squat onto 12" 5RM then 75% xAMRAP
w4: 12" Box Squat 3RM then 75% x AMRAP
w5: Deficit Pulls 3m then 75% xAMRAP
w6: SSB box squat onto 12" 3RM then 75% xAMRAP
-SLDLS 4x10 (Light, mostly for stretching)
-BB Shrugs 3x20
-Hammy Curls 3x20
-Pulldown Abs 3x20
Max Bench
-Max Effort Movement
w1: Incline Bench 5RM then 75% xamrap
w2: Floor Press 5RM then 75% xAMRAP
w3: CG Bench 5RM then 75% xamrap
w4: Incline Bench 3RM then 75%x AMRAP
w5: Floor Press 3RM then 75% xamrap
w6: CG Bench 3rm then 75% xamrap
-Band Pushdowns 2x30
-Low Incline PJRS 3x20
-DB Row work to 2x30 heavy
-DB Front Raise SS DB Curls 3x20
DE Squat/Dead
-Squats
w1: (#x2)x20
w2: (#x2)x25
w3: (#+?x2)x20
w4: (#+?x2)x25
w5: (#+?+?x2)x20
w6: (#+?+?x2)x25 -The # is between 50-70% and we will pick based on what moves fast the first day. if after w2 its easy we will add some # to it as long as it still moves fast.
-Deadlifts Same as squats but with singles
-Facepulls 2x30
-Pull Throughs 3x20
-Knee Raises 3x20
DE Bench
-Bench : Sam as squat but with triples
-DB Bench 3x20
-Reverse Grip Band Pushdowns 2x30
-Meadow Rows 3x20
-1 arm seated DB Lat Raise SS EZ Bar Curls 3x20
Then Go to 3 weeks transmution +1 Deload
ME Squat/Dead:
-Max Effort
w1: 12" Box Squat 1rm then 75%xamrap
w2: Deficit Pull 1rm then 75% xamrap
w3: SSB squat onto 12" 1rm then 75% xamrap
-SLDL work to 6rm
-BB Shrugs 4x10
-Hammy Curls 2x20
-Pulldowns Abs 4x10
Max Bench
-Max effort
w1: Incline Bench 1rm then 75% xamrap
w2: Floor Press 1rm then 75% xamrap
w3: CG Bench 1rm then 75% xamrap
-Seated OHP work to 6rm
-Band Pushdowns 2x20
-BB Row 4x10
-DB Front Raise 4x10
-BB Curl 4x10
DE Squat/Dead
-Squats
w1: (#+bandsx2)x12
w2: (#+?+same bandsx2)x10
w3: (#+?+?+same bandsx2) x8
-Deadlifts
w1: (#x1)x12 deficit Pulls
w2: (#+?x1)x10 -Sumo Pulls
w3: (#+?+?x1)x8 Regular Pulls
-RDL 4x10
-Facepulls 2x20
-Knee Raises 2x20
DE Bench
-Bench
w1: (#x3)x12 1 board CG bench
w2: (#+?x3)x10 CG Bench +minis
w3: (#+?+?x3)x8 Bench +minis
-Incline Throat Press Work to 6rm then immediately 50 reps reverse grip pushdowns
-D-Handle Lat Pulldowns 4x10
-1 Arm Seated DB Lat Raise 4x10
-EZ Bar Curls 2x20
Then deload for a week then Realization which will involve basically Monday wednesday friday of speed work then Testing for competition lifts.
This starts wednesday so approximate dates are:
Accumulation : 10/10/12 -11/19/12
Transmution: 11/21/12 - 12/10/12
Deload : 12/11/12 -12/16/12
Realization: 12/17/12-12/21/12
Testing: 12/22/12
Goals for this are a 240lb+ bench, 440+ Deadlift, and 320+ Squat
I think this is realistic in this time period and the amount of Prep the whole crew will be doing to get ready. Lets do this
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
When does wrestling start?
CS[/quote]
After Thanksgiving
[/quote]
dat bloat
Looks complicated. You also weight pretty much the same as i do right now. FML plz eat something.
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
When does wrestling start?
CS[/quote]
After Thanksgiving
[/quote]
dat bloat[/quote]
15lb bloat just to fuck with my coach
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
When does wrestling start?
CS[/quote]
After Thanksgiving
[/quote]
dat bloat[/quote]
15lb bloat just to fuck with my coach[/quote]
lol
[quote]jtownlax wrote:
Looks complicated. You also weight pretty much the same as i do right now. FML plz eat something.[/quote]
Lmao nah just understand that
accumulation =more volume, less intensity just prepping for transmution really
transmution = more intensity, less volume, and more barbell exercises
realization = peak to lift most weight
now just rotate max lifts and strength-speed/speed strength waves and you have it
And lol my weight is just like wut lately I do not understand
[quote]PlainPat wrote:
[quote]jtownlax wrote:
Looks complicated. You also weight pretty much the same as i do right now. FML plz eat something.[/quote]
Lmao nah just understand that
accumulation =more volume, less intensity just prepping for transmution really
transmution = more intensity, less volume, and more barbell exercises
realization = peak to lift most weight
now just rotate max lifts and strength-speed/speed strength waves and you have it
And lol my weight is just like wut lately I do not understand[/quote]
Are you planning to do a meet, or just trying to boost your lifts.
And ya i just realized how low your weight has got. Good job! WHen i was cutting there was literally weeks where i didn’t drop a pound because i just wouldn’t let my lifts drop. I kinda gave up when i hit my 33 inch waist. Cutting sucks.
[quote]jtownlax wrote:
[quote]PlainPat wrote:
[quote]jtownlax wrote:
Looks complicated. You also weight pretty much the same as i do right now. FML plz eat something.[/quote]
Lmao nah just understand that
accumulation =more volume, less intensity just prepping for transmution really
transmution = more intensity, less volume, and more barbell exercises
realization = peak to lift most weight
now just rotate max lifts and strength-speed/speed strength waves and you have it
And lol my weight is just like wut lately I do not understand[/quote]
Are you planning to do a meet, or just trying to boost your lifts.
And ya i just realized how low your weight has got. Good job! WHen i was cutting there was literally weeks where i didn’t drop a pound because i just wouldn’t let my lifts drop. I kinda gave up when i hit my 33 inch waist. Cutting sucks.
[/quote]
Meet after wrestling season, for now a big purpose behind this for the whole crew I’ve got is figure out the kinks with it so we can use it to peak for a meet in the most optimal way.
Yeah ahah im down 27lbs, it sucks. I have all the bicycle riding nonsense figured out now so once that starts in a couple of weeks we’ll see what happens
10/9/12
Low Day
174.6 BW
-12" Box Squat 45x5x10 -To get used to them again
-BB Shrugs 45x5x10
-Bench (thumbs out grip) 45x5x10
-Pose Bicep Curls Minix25/25
-Front Squat 45x5x5- techniqueo
-Walking @3.5 mph on 3% incline for 20 minutes
So excite to train tmrw
10/9/12
Measured waist at 32" around belly button
10/10/12
Low Day
174.0 BW
At Home
Accumulation W1D1
ME Bench
-Incline Bench (thumbs out grip, 5rm)
45x8
70x8
95x8
115x6
135x5
160x4 -almost had 5 was annoyed i didnt hit it. Still +1 rep PR
120x17 -75% xamrap
-Band Pushdowns (3 count negativos)
Lightx20
—work—
Light+minix30/30 -omg death
-Low Incline PJR (3 count negativos)
25x12
—work—
55x20
65x20
70x14 -triceps fried
-DB Row (stretching lats at bottom and rowing to hip)
45x12
—work—
60x30/30 -did NOT expect to be this hard lol but with the stretch its a lot more difficult.
-DB Front Raise SS Db Curls
10x12 10x12
—work—
20x20 20x20
25x20 25x20
30x15 30x15
Cardio later. Not bad for my first day
Bicycle riding as in special vitamins?
[quote]jtownlax wrote:
Bicycle riding as in special vitamins?[/quote]
Yes
I discovered I am currently unable to do what i have to to acquire them at this age so i have to wait till 18 though so its off for awhile
10/11/12
Medium Day
174.2 BW
After school ran a mile and did 5 sprints with the other senior wrestlers. Same tmrw probably.
-Shrugs 45x5x10
-Facepulls lIghtx5x10
-Bench 45x5x10
-JM press 45x5x10
-DB row 25x5x5
20 mins walking later
10/11/12
-Walking @3.5 mph on 3% incline for 20 minutes
Mobility for 20 minutes. Cold shower then bed,
10/12/12
? BW -forgot to weigh in was way too early lol
At Home
Refeed Day
Accumulation W1D2
DE Squat/Dead
5AM:
-Squat
45x5
95x5
135x3
160x2
(185x2)x20 -Easy and fast as shit
-Deadlift
135x3
225x2
(275x1)x20 -So fast lol video soon
—Later around 4PM after run and basketball game—
-Facepulls
Minix20
—work—
Lightx30/30
-DB SLDL
25x12
—work—
40x20
50x20
60x20
-Knee Raises
BWx12
—work—
+5x20/20/20
I am hitting DE Bench tomorrow and will be trippy after that for the next 30 hours most likely. Homecoming as a senioooorrrr
20th set of the deadlifts at 275
Can anyone see the video?
I can.