Thursday Nov27
Cycle 4/Wave 2
Bench Press
-Bench Press
185x3
195x3
210x8 (good PR since back)
-Flat DB Press
75x8
75x8
75x8
75x8
90x4 (just a test)
-Dips
bw+25x9
bw+25x7
bwx9
bwx6
-Flat DB Flyes
30x10
30x10
40x10
40x10
-Triceps Pushdown
4 sets of 10 reps
Friday Nov28
Cycle 4/Wave 2
Squat
-Squat
230x3
240x3
255x4
-Hack Squat
2 plates x10
2 plates +25 x10
3 plates x 8
2 plates x 12
-Leg Extension
75x15
90x10
105x10
90x12
-Leg Curls
75x10
90x10
105x10
105x10
-Abs Pulldown
4 sets of 10 reps
Monday Dec01
Cycle 4/Wave 3
GPP
Hockey game: 1h30min results in another win…5 games in a row without losing!
UPDATE…Wave 3 this week…I ditch the Push Press…i want to concentrate on the big 3/Bench/Squat/Deads
Wednesday Dec03
Cycle 4/Wave 3
GPP + Bench
AM:
Hockey game: 1h30min results in another win…6 games in a row without losing!
PM:
-Bench Press
135x5
185x5
work set
195x5
210x3
220x3 (disapointed, maybe hockey in morning killed me)
then to test and push myself i did
225x1
235x1
245x1 Those 3 last set were jsut to make sure my max still around 250 or 260
-DB Bench Press
65x10
75x8
75x8
75x5
65x10
Superset Row + Face Pulls(3x)
-One Arm DB Rows
80x10
80x10
80x13 Right arm 80x11 Left arm
-Face Pulls
30x15
30x10
30x10
-DB Shrugs
80x10
80x10
80x10
Superset Biceps + Triceps(3x)
-Ez bar+50x10x10x11
-V-Bar pushdown 65x15x15x15
Comments:I used to bench 225 for 6 to 7 reps so 220x3 is kind of disapoined.Didnot have energy on all exercice…hockey and gym on same day is hard!
Friday Dec05
Cycle 4/Wave 3
Squat
-Squat
240x5
255x3
270x3
-Leg Press
4 plates x 20
5 plates x 20
-Superset:
Leg extension with Leg curl
a bunch*
Enough today, had a christmas party last night and didnot feel very good but im ok with 270x3.
Saturday Dec06
Cycle 4/Wave 3
Deadlift & Push Press
-Deadlift
275x5
295x3
315x3 PR
-Push Press
115x5
120x3
130x4 PR
-Superset
Dips
10 sets of 5 reps
Pullups
10 sets of 3 reps
-One Arm DB Rows(with straps)
80x13
80x12
-Barbell Curls
a bunch
-Cardio
20 min on treadmill with a few 30 seconds sprints.
Comments:
Decided not to ditch the push press.The way i performed this trainng was fun.Easier to combine deads with push press then it is with squats.
In theory next week is deload but i have something in mind…
Next cycle starting tommorow skipping the deload…i feel like doing it.
Push Press based on 140
75%-105
80%-110
85%-120
90%-125
95%-135
Deadlifts based on 335
75%-250
80%-270
85%-285
90%-300
95%-320
Bench Press based on 235
75%-175
80%-190
85%-200
90%-210
95%-225
Back Squat based on 295
75%-225
80%-235
85%-250
90%-265
95%-280
Probably using a upper lower split going 2on/1off split.so should take 15days to complete the cycle just before christmas deload and new goal for 2009.
The Plan:(kind of powerbuilding)
Bench/Chest & Back dominant/Secondary Arms
Deadlift/Hamstring dominant/Secondary Calf & Abs
Push Press/Shoulder & Back dominant/Secondary Arms
Squat/Quadricep dominant/Secondary Calf & Abs
1)Squat: 5/3/1 method
2)Leg Press or Hack Squat 2-3 x 8-20
3)Leg Extension or Lunge variation 2-3 x 8-20
4)Calf raise - 3 x 10-10-10 (triple drop)
5)Abs
Monday Dec08
Cycle 5/Wave 1
Bench/Chest & Back dominant/Secondary Arms
2)DB Bench press 5x10 @ 50%
80x8
80x6
70x10
70x8
70x7
SUPERSET
3A) Bent Over Row 3x8-12
135x10
185x5
185x5
135x10
3B)Seated DB Power Cleant 3x8-12
10x10 4 sets
SUPERSET
5A) Biceps 3x8-12
80x10
80x8
80x7
5B) Triceps Pushdown V-Bar3x15-25
60x20
75x10
75x10
Finisher:
15 minutes of cardio on eliptical
total 2250 strides with a few sprints
Comments:
Not bad for a guy with a cold.
took about 1h15min.Bor,been a while since performing them,at 185 i was pushing really hard…
So you’re doing the Westside-5/3/1 combo?
I don’t know about you, but when I do the 5x10 boring but big template, I don’t have the desire to do any more. I can’t believe you’re doing
[quote]3A) Rowing movement 3x8-12
3B) Rear delt movement 3x8-12
4) Shrugging movement 3x8-12
5A) Biceps 3x8-12
5B) Triceps Pushdown variations 3x15-25 [/quote]
right after. Maybe I don’t have the stamina of a hockey player 
[quote]TheDudeAbides wrote:
So you’re doing the Westside-5/3/1 combo?
I don’t know about you, but when I do the 5x10 boring but big template, I don’t have the desire to do any more. I can’t believe you’re doing
3A) Rowing movement 3x8-12
3B) Rear delt movement 3x8-12
4) Shrugging movement 3x8-12
5A) Biceps 3x8-12
5B) Triceps Pushdown variations 3x15-25
right after. Maybe I don’t have the stamina of a hockey player ;)[/quote]
that my setup yes…
Well in my mid 20s i used to train 5 to 6 days a week with about 16 to 20sets per bodypart…so this amount of volume is dosable for me. Obviously arms are optional,just getting a pump. My workout with cardio is never more then 1h30min.
Just to make a short story, 4 years ago i had a bad year, no motivation, got bored,always a reason to skip training etc…almost did nothing that years…3 years ago found T-Nation, got back in it with fullbody routine,bill star,ws4sb were the workout is usually about 1h to 1h15 ,sometimes less…
so no reason to skip workout,hey one hour per day,COMMON…and as per John Berardi article(gflux and other) if i want to achieve the level of fitness that i want, i must do a little more…that it!!
Tuesday Dec09
Cycle 5/wave 1
Deadlift/Hamstring dominant/Secondary Calf & Abs
Deadlift 5/3/1
250x5
270x5
285x6 PR
Good Morning 3x8-12
135x8
135x8
135x8
3)Leg Curl
-a bunch for 50reps total
Calf raise: 4 x 5 (5 seconds down, 5 seconds pause at bottom)
200x5 for 5 sets
Abs Machine PushDown
-a bunch
-guerilla cardio on stationnary bike.
4 minutes 50%
4 minutes tabata 20sec max/10 sec relax
4 minutes cooldown
Comments:
I modified my owm template since i didnt feel the need to perform rdl with good morning.Gm feel very good and im using lightweight to work on my form.
The calf with tempo feel very different and that seems good.
Tommorow hockey!
To give you a idea of what im looking right now…
Im trying to clean up my diet at the moment…would like to lose some of that fat…
Wednesday Dec10
Conditionning
hockey game: ended up in a pratice because of the snow storm, but still about 1h30 of ice time with many sprints.
Thursday Dec11
Cycle 5/Wave 1
Push Press/Shoulders Dominant/Secondary Back
(today big but boring template)
-Push Press
warmup:
45x10
95x5
work set:
105x5
110x5
120x6 PR
-Military Press 5x10
95x7
65x10
65x10
65x10
65x10
-Pullups
bw+25x5
bw+25x5
bw+25x5
bwx7
bwx5
Comments:
Sick(still) but in the gym again, those 5x10 really killed my shoulder, not the most funny workout but i think that was a good one.
[quote]crankMAN wrote:
Thursday Sep11
[/quote]
I think you may have the date wrong…
[quote]Bloobird wrote:
crankMAN wrote:
Thursday Sep11
I think you may have the date wrong…[/quote]
thanks,updated!
Friday Dec12
Cycle 5/Wave 1
Squat
-Squat
225x5
235x5
250x6 PR
-Hack Squat
2 plates/side x 10
2 plates and one 35lb/side x8 (3 sets)
-Leg Extension
90x10
105x10
120x8
-Leg Curl
90x10
105x10
120x8
-Standing Calf Raises(triple drop)
260x5/200x5/140x5 3 sets
-Cardio 15min low intensity
Saturday Dec13
Cycle 5/Wave 2
Bench
-Bench Press
190x3
200x3
210x8 (PR tied,same as last time)
225x3 just for fun
-Bench Press
135x10
135x10
-Incline DB Press
70x6
65x6
60x6 bof
-Bent Over Row
135x10
155x8
155x7
135x8
-Cardio 15min Hiit
On the bike 1min high/2 min low intensity.
5 rounds = 15min
-Cardio 15min low intensity on threadmill
-Comments - Enough!
Monday Dec15
Cycle 5/Wave 2
GPP
Hockey game: 1h30min results in another win…
Now we have a break until new year!