[quote]BlackLabel wrote:
Trainin’s lookin good man, keep it up.[/quote]
Thanks man. That 500lbs deadlift is coming.
Week 9, Day 4
Bench Press
1 x 8 @ 45
2 x 5 @ 95
1 x 5 @ 115
Speed Bench Press
5 x 3 @ 125
Seated Military Press
3 x 7,5,5 @ 115
Mini Band Face-Pull / Pull-Apart
4 x 12
E-Z Bar Curl
3 x ? @ 70 (I forgot to write it down)
Week 10, Day 1
Coughing isn’t nearly as bad today. I feel a lot better. My oxygen still isn’t quite 100% and I felt it towards the end of the workout.
Squat Warm-Up
1 x 8 @ 45
1 x 8 @ 95
1 x 5 @ 135
Speed Squat
6 x 3 @ 185
Deadlift Warm-Up
1 x 5 @ 135
1 x 5 @ 185
1 x 3 @ 225
Speed Deadlift
8 x 2 @ 275
4" Deficit Romanian Deadlift
3 x 5 @ 225
Hanging Leg Raise
2 x 10 @ BW
Week 10, Day 2
Still not totally getting my form down for my bench press. The negative is good, but I feel like I lose it on the pause. Also, I’ve finally started figuring out the leg drive part, but it’s throwing my left side off because when I start the drive up, my left side slides towards my head on the bench. Grrr…
Bench Press Warm-Up
1 x 8 @ 45
1 x 8 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 1 @ 205
Pause Bench
1 x 1 @ 225
1 x 1 @ 235 (spotter had to guide me)
1 x 1 @ 230 (completely missed this attempt, the negative was bad and I was too high on my chest.)
1 x 1 @ 225
Bench Press
3 x 4 @ 185 (felt tired)
Weighted Dips
1 x 8 @ bw
1 x 5 @ 50
3 x 5 @ 90
Weighted Pull-Up
2 x 7,6 @ 45
Weighted Chin-Up
1 x 5 @ 45
.
Week 10, Day 3
Squat
1 x 8 @ 45
1 x 8 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 1 @ 275
1 x 1 @ 315
1 x 1 @ 335
1 x 1 @ 355 (My spotter might have helped me on this one. So not really sure about it.)
1 x 2 @ 315
3 x 5 @ 245
Barbell Lever Side Bend
2 x 8 @ 5
Natural Glute-Ham Raise
3 x 5 @ BW
Week 10, Day 4
Decided not to hit the weights as hard just because. I actually felt really good, but decided to save it for next week.
Speed Bench
6 x 3 @ 135
Seated Military Press
4 x 5 @ 135
Dumbbell Incline Press
4 x 7,6,5,5 @ 70
Behind the Back Barbell Timed Hold
1 x 10sec @ 315
1 x 7sec @ 335
1 x 5sec @ 365
1 x 7sec @ 315
Alternate Grip Timed Hold Burnout
1 x Failure @ 495 - 405 - 315 - 225
Week 11, Day 1
Squat
1 x 8 @ 45
1 x 8 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 2 @ 275
1 x 1 @ 295
1 x 1 @ 315
1 x 1 @ 335
2 x 1 @ 355 (failed on both, but the 2nd one felt really good. I think I’m ready to hit them at the meet.)
3 x 5,5,8 @ 245
Week 11, Day 2
Hit the weights hard today. Felt great. I hope this doesn’t mean I’m peaking too early.
Bench Press
1 x 8 @ 45
1 x 5 @ 95
1 x 3 @ 135
2 x 1 @ 185
Pause Bench Press
1 x 1 @ 205
1 x 1 @ 225
1 x 1 @ 235
1 x 1 @ 240 (spotter touched it up a bit early on my sticking point, but I felt like I could’ve gotten it without the help)
Bench Press
1 x 9 @ 185
Weighted Pull-Up
1 x 5 @ 45
Weighted Chin-Up
2 x 5 @ 45
Weighted Dip
1 x 5 @ bw
1 x 5 @ 45
1 x 3 @ 90 (my elbows started to feel worn so I called it quits)
Cable Cross-Over
1 x 8 @ 30
1 x 8 @ 60
1 x 8 @ 70
.
Week 11, Day 3
So… I had to drive from LA to Vegas to LA in one day yesterday. Not exactly full strength, but I tried anyway. I’m really mad about missing on my heavy deadlift attempt.
Deadlift
3 x 5 @ 45
2 x 3 @ 95
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 275
1 x 2 @ 315
1 x 1 @ 365
1 x 1 @ 405
1 x 1 @ 455
2 x 1 @ 495 (got it moving on the first attempt before stalling, got floored on the 2nd attempt)
Barbell Bent-Over Row
2 x 10 @ 135
Week 12, Day 1 (diet / deload)
I know… diet and deload in the same week? It works for me, since the volume can be lowered, and I just keep the intensity moderately high. I want to be sitting at a morning weight of around 158-160 by monday next week so that when I start my water cut, I only have to go down about 10lbs to hit 148.
Squat Warm-Up
3 x 5 @ 45
2 x 5 @ 95
1 x 3 @ 135
Speed Squat
10 x 2 @ 185
Squat
1 x 2 @ 225
1 x 2 @ 275
(45 seconds rest between work sets)
2 x 3 @ 295
7 x 2 @ 295
Superset:
Natural Glute-Ham Raise / Hanging Leg Raise
6 x 5 @ bw / 6 x 5 @ bw
Week 12, Day 2
Guh… starting to feel the same sickness I had three weeks ago. Ghey!!!
Bench
3 x 5 @ bw
2 x 3 @ 95
1 x 3 @ 115
Speed Bench
3 x 3 @ 135
Bench
1 x 3 @ 185
1 x 3 @ 205
1 x 1 @ 225
Seated Pause Military Press
1 x 3 @ 45
1 x 3 @ 95
3 x 3 @ 135
3 x 2 @ 135
3 x 1 @ 135
Rope Pushdown
1 x 10 @ 30
1 x 10 @ 60
1 x 10 @ 90
Week 12, Day 3
Great workout today. Last one of the cycle. Next week is all rest, weigh in on Friday, compete on Saturday.
Deadlift
2 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 3 @ 225
Speed Deadlift
5 x 2 @ 275
Deadlift
1 x 1 @ 315
1 x 1 @ 365
1 x 1 @ 405
1 x 1 @ 425
Bent-Over Barbell Row
1 x 10 @ 135
2 x 5 @ 185
Suitcase Deadlift Timed-Hold
3 x 6sec @ 185
Weighted Chin-Up
3 x 5 @ 45
Powerlifting Meet #2 Results
APF California State Championship
March 20, 2010
Raw, Junior, 75kg
1 Squat: 142.5kg
2 Squat: 155kg, PR
3 Squat: 160kg, PR
1 Bench: 95kg, No lift (Command error)
2 Bench: 102.5kg, No lift (Command error)
3 Bench: 102.5kg, PR
1 Deadlift: 212.5kg
2 Deadlift: 227.5kg (501.6lbs), PR, APF Raw Junior 75kg American Record
Total: 490kg
So… I’m starting a new cycle. I have 10 weeks to get back into shape for re-entering Marine Corps active duty. So that’s a 10 week cycle that needs to encompass the PFT, CFT, obstacle course work, and hiking. At the same time, I’m still going to keep chasing a 600lbs deadlift before I turn 24, so I can’t really take a break from it.
I’ll be using the next week to figure out my plan, but it’s going to have to include some amount of:
- 2 days/week of moderate distance running
- 800m timed sprinting
- Pull-up repetition-endurance
- Overhead press power-endurance
- Agility work
- 1-2 days/week powerlifting (somehow)
Got to working on cycle ideas and whatnot. It looks like this is going to be my cycle for the next 10 weeks.
Monday:
- 5/3/1 Deadlift Upper Body Pull
- 3-Mile Run
Tuesday: - Overhead-Press Training
Wednesday: - Pull-Up Training
Thursday: - 5/3/1 Olympic Squat Lower Body
Friday: - 5/3/1 Bench Upper Body Push
- Pull-Up / Distance Run
Saturday: - Rest
Sunday: - Sprint Training / Conditioning
Details:
- The cycle contains 7 workouts in 7 days spread over 6 days.
- 5/3/1 cycle will last 3 weeks, not 4, deload removed.
- Olympic high-bar atg squat will replace low-bar squat
- Deadlift from a 4" deficit (standing on a box) will replace standard deadlift.
- Starting max (before any 5/3/1 calculations) will be Squats: 270, Bench: 210, Deadlift: 400.
- Pull-Up training will use Ladders (Pavel style) and be performed with a 20lbs weight vest.
- Running will be 3 sessions / week. Distance run, Sprint session w/ 800m technique run, and a 3-mile technique run.
- Overhead press will be performed either using a 50lbs dumbbell or 2 x 25lbs plates. It will be trained using an endurance method, possibly Tabata.
Okay, so I took a look at the cycle I wrote, and there is just no way I can recover with that while training for Marine corps fitness tests. So I decided to create a cycle based on a Westside template with the emphasis on training for the fitness tests.
Monday:
- Power Sprints / Plyometrics
- DE Olympic Squat
- DE 4" Deficit Deadlift
Tuesday:
- ME Military Press
- Weighted Chin-Up
- Misc. Upper Body
Wednesday:
- ME (Oly Squat or Deficit Deadlift)
- Unilateral Lower Body
- Weighted Core
Thursday:
- 800m Sprints
Friday:
- Pull-up Ladder
- Overhead Press timed reps
- Misc. Upper Body
Saturday:
- Distance Run
Cycle 2, Week 1, Day 1
Took a week-long break after the powerlifting meet last Saturday. Got married last Friday. Went to Vegas on honeymoon, and just got back last night. Good time.
Skipped the power sprints. Didn’t want to rush into those without giving myself a bit of a running base. Next 2 weeks, the running will be light and of longer distances than designed in the cycle in order to prep my body for shorter, harder running.
DE Oly Squat:
2 x 5 @ 45
2 x 5 @ 95
1 x 3 @ 135
7 x 3 @ 155
DE 4" Deficit Squat:
1 x 5 @ 135
1 x 5 @ 185
1 x 3 @ 205
6 x 2 @ 225
Sprinter Crunches
2 x 10
Cycle 2, Week 1, Day 2
Supersets are killer fun. Method of progression on my ME lifts is going to be add 10lbs per week for 4 weeks, deload 5th week, and then start over at a new 5RM for the next 4 weeks. That will let me finish 2 ME mini-cycles in 10 weeks.
Superset 1:
ME Seated Military Press w/ Pin Pause
1 x 5 @ 45
2 x 5 @ 95
3 x 5 @ 135
ME Weighed Chin-Up
2 x 5 @ BW
1 x 5 @ 25
3 x 5 @ 50
Superset 2:
1-Arm Dumbbell Bench Press
1 x 10 @ 55
1 x 10 @ 65
1 x 5 @ 75
1-Arm Dumbbell Row
1 x 10 @ 80
1 x 10 @ 90
1 x 7 @ 100
Superset 3:
Dumbbell Incline Press
3 x 6,5,5 @ 65
Tricep Rope Pushdown
3 x 10 @ 100
Superset 4:
Face-Pull-Apart
3 x 15 @ monster mini-band
Alternating Dumbbell Curl
1 x 10 @ 35
2 x 6,5 @ 40