8/2/13
185.2 BW
DP W2D6
at home
WEEK 2 DAY 6
-Squat
(45x10)x3
(135x3)x3
(185x2)x2
(225x2)x2
275x1
315x1
345x1 -+wraps +5lb pr in just wraps and the heaviest weight ive ever squatted… no belt still so this is sexy and I was beyond sore today too lol
(300x2)x3
275x5
-Deadlift (semi-sumo)
(135x3)x3
(225x2)x2
315x2
365x1
405x1
445x2 -+belt +20lbs -1 rep PR over last triple which was 425x3… considering I squtted first and I pulled in anything but conventional which is my best this bodes well for a 500 pull in a week or two IMO
(365x1)x10 - speed pulling, conventional
did some bth presses just bar and curls and called it
track of the day:
wasn’t suppose to train today but going to six flags tomorrow so.
8/3/13
? BW
DPW3D1
at home
WEEK 3 DAY 1
-Bench (thumbs out grip)
(45x20)x2
(95x3)x3
(135x3)x3
(185x2)x2
205x1
225x1
240x2 -+wraps +5lb PR feeling better with that arm… slight pain but not like it was.
(205x6)x3 -+wraps good shit
155x12 - close grip
-BB Front raise
–work–
(45x20)X2
also pullaparts and curls real quick injury prevention nonsense
track of the day:
8/5/13
185.8 BW
DP W3D2
at home
WEEK 3 DAY 2
-Squat
(45x10)x3
(135x3)x3
(185x2)x2
(225x2)x2
275x1
315x5 -+2 rep Pr no belt no wraps… good shit felt awful today too
(300x3)x3
275x5 -Paused
(225x10)x2 - with 45 seconds rest between
-Barbell row
45x10
95x10
–work–
155x10x2
done. did curls and pullaparts in under 2 minutes and walked out. arms feeling better but keeping up the curls and stuff to keep it good. plus who doesn’t like arms
track of the day:
8/6/13
185.8 BW
DPW3D3
at home
WEEK 3 DAY 3
-Bench ( thumbs out grip)
(45x20)x2
(95x3)x3
(135x3)x3
(185x2)x2
205x1
225x4 -+wraps +5lb PR
(210x3)x4 -+wraps
135x22 - close grip
-6-way raises
–work–
5x12x2
injury work… arm was eh today.
track of the day:
8/7/13
185.8 BW
DPW3D4
at home
WEEK 3 DAY 4
-Squat
(45x10)x3
(135x3)x3
(185x2)x2
(225x2)x2
275x1
315x1
325x4 -+wraps +2 rep PR
(285x3)x4 -paused
245x8
235x12 - literally just enough time to change weights and sip water between the 245 and 235
-Lat Pulldowns
–work–
(averagex25)x2
quick injury work… hurts so fucking bad but I honestly don’t fucking care, every day counts its 2000 or die
track (video) of the day:
so I trained today but my arm was so bad its not even worth mentioning… im switching programming theres no way this is gonna get better if I don’t it just keeps getting worse and worse and worse. deads tmrw
8/9/13
187.4 BW pizza bloat
W1D1C1
at home
DEADLIFT
-Deadlift (conventional)
135x8
225x5
275x3
315x1
365x1
405x1
430x5 -+belt +5lb +2 rep PR (from 425x3 but ive done 445x2 more recently so. still good considering with my 405x6 pull I was able to hit 470 so 500 looks good soon enough. also used new spud straps here, hard to get used to putting second hand on putting me at a slight disadvantage. liked them though. gotta get used to them because at college gym wont be able to use chalk so straps are my main option to pull heavy)
-2" Deficit Deadlift (conventional)
–work–
(315x10)x2 fast and good. mad back pump and just good work over all
-Underhand bb rows 5x12
-Underhand pulldowns 3x15
-Reverse bb curls 5x12
yup no longer tracking weights on the bullshit just picking weights that make me work while not going crazy. when I can row 315 or some shit ill tell you guys though. sunday will be light bench and shoulders
track of the day:
8/11/13
185.8 BW
W1D2C1
at home
LIGHT BENCH
-Bench (thumbs out grip, long pause)
45x10
95x8
135x5
165x3
185x12 -+wraps this is deffinetely some sort of rep pr for touch and go and deffinetely a huge paused pr… no arm pain either so this is really awesome. feeling good for 205x10 this coming Thursday touch and go
-BTH OHP 3x12
-EZ Upright Row 3x12
-Shrugs 2x20
squat Tuesday
track of the day:
Nice training as always man. Hope the arm feels better soon. Seems like everything going well besides that.
Got a question for you. Looking to cut my training down to 4x a week instead of 6 because of school starting. Since my lower back isn’t really ready to deadlift yet how would you set it up? Really just looking to focus on my bench and squat and i guess make my training more “sport specific” or whatever they call it.
Just for reference i was looking to base my 4 days of lifting around the bench, push press, powerclean, and squat.
[quote]jtownlax wrote:
Just for reference i was looking to base my 4 days of lifting around the bench, push press, powerclean, and squat.[/quote]
whats your numbers on all of those
Bench- 170 1rm
Squat- 275 1rm
Not sure if i want to pursue pushpress/ powerclean i just heard they will increase explosiveness and carryover to the field well.
[quote]jtownlax wrote:
Bench- 170 1rm
Squat- 275 1rm
Not sure if i want to pursue pushpress/ powerclean i just heard they will increase explosiveness and carryover to the field well.[/quote]
I doubt they really will no offense to whoever says that, being stronger and getting faster carrys over not just specific exercises whoever made up that sport specific crap is full of bullshit IMO. to a degree maybe its right but not the way they make it seem.
Okay so lets set it up for like a 8 week period. Heres what you’re gonna do for each day.
D1 Bench
-Bench Press
w1: 130 for reps
w2: 140 for reps
w3: 150 for reps
w4: 160 for reps
w5: 170 for reps
w6: 180 for reps
w7: 190 for reps
w8: hopefully 200x1. if youre not gonna hit some of these numbers and you know it, skew them down 5lbs for that day. if you can do more skew them up 5lbs.
-CG Bench
(#x6-8)x3
-DB Bench 5x12
-Flyes or dips 3x15
-Pushdowns 5x20
d2 Squat
-Squat
w1: 230
w2: 240
w3: 250
w4: 260
w5: 270
w6:280
w7:290
w8:300 same deal as bench go for reps and see what u can do
-Pause Squats
(#x6-8)x3
-Hammy curls 4x20
-Leg Extensions 4x20
-Abs 5x20
d3 Push Press
-Push Press
a) (#x3)x5
b) (#x6-8)x3
switch back and forth between these and work for PRs on those 3 weeks
-Pause Bench
(#x10-12)x2
-lat raises 5x12
-Shrugs 2x30 squeeze muddafucka
-Facepulls 1x50
d4 Powerclean
-Powerclean
every week just work to 3 rep maxes for that day for 4-5 sets. I don’t really know how to plan these honestly, I never thought they helped me but people who I know who do them do them in this way.
-Deadlift
(#x6-8)x3
-Rows 5x10
-Lat pulldown 3x15
-Curls 5x12
im gonna say right now though that I am awful at programming for other people. I don’t know how other people react and don’t know how to help them or change things. Most of my shit only works for me because I work so hard at it that it wouldn’t matter what the hell I was doing I just want to get better so badly that I can do whatever and still get better. SO take what I programmed with a grain of salt. Like when I used to do working to a 8rm on deads, then a 6rm on another dead, then 5x10 on deads again yeah that would’ve never worked for anyone else they would’ve died and felt beat to shit but for me it was like yeha im gonna do this its gonna hurt and im gonna get better.
that’s really it like you need the attitude more than programming, some of the dumbest fuckers get strong as shit doing the stupidest shit because they want it so bad and work so hard
Awesome man thank you. If i were to sub out powercleans and push press and just focus on bench and squat what would you do? Sorry for bombarding you with this.
[quote]jtownlax wrote:
Awesome man thank you. If i were to sub out powercleans and push press and just focus on bench and squat what would you do? Sorry for bombarding you with this.[/quote]
I would rework day 3 and day 4 to look like this
D3 Bench 2
-Pause Bench
(#x8-10)x3
-Some OHP variation or Floor PRess up to you
(#x6-8)x3
-Same shoulder assistance work
D4 Deadlift (deadlifts just as important to squats as squatting is IMO, works all the same shit)
-Deadlift
take your top deadlift and add like 25 lbs and work down in 10lb incremeents for the 8 weeks
-Deficit Deads or Block Pulls depending on where youre weakest
(#x6-8)x3
-Same back and bi work
Cool man thanks so much i feel like i should be paying you for this lol.
[quote]jtownlax wrote:
Cool man thanks so much i feel like i should be paying you for this lol. [/quote]
its really not that hard ive been programming my own shit forever if I even want to call what I do programming… I just lift weights and focus on getting stronger that’s all anyone ever needs to be doing really. Like Idk if you’ve seen this video and im not trying to say this is you but here:
this is truly how I feel about training and most things in general
8/13/13
187.2 BW
W1D3C1
at home
SQUAT
-Squat
45x12
135x8
185x5
225x3
275x1
315x7 -+belt lol belts so helpful holy shit it wasn’t even heavy but my head felt like it was gonna literally explode. Im gonna count this as a +2 rep PR even though my pr is 315x5 no gear
-Pause Squat
–work–
(275x5)x2 - long pauses
-Band ham curls 4x20
-Leg extensions 3x20
-SLDL 1x50
-Weighted situps 5x12
8/14/13
186.2 BW
W1D4C1
at home
BENCH
-Bench (thumbs out grip)
45x12
95x8
135x5
185x3
205x9 -+wraps failed on 10th, lost my footing and tightness no way it was gonna happen lol but still a pr pretty sure
-CG Bench
135x6
(205x5)x2 - these were mad good
-Incline bench 5x10
-Band flyes 3x20
-Lying extensions 2x15, 2x12
-Pushdowns 1x50
heres my 205x9 set:
8/16/13
186.8 BW
W2D1C1
at home
DEADLIFT
-Deadlift (conventional)
135x8
225x5
275x3
315x1
365x1
405x1
440x3 -+belt eh this is ok felt shitty the day before I was up all night puking and shit. +10lb -2 rep pR technically but ive done 445x2
-Block Pulls
–work–
405x5 - I had no more in me after this tried for second set but just nope
-D-handle rows 5x15
-BB Rows 3x10
-EZ Bar Curls 5x15
eh okay considering how messed up I was the day before
