12/6/12
167.0 BW
High DAY
just wrestling… DE Squat/dead tmrw
12/7/12
168.4 BW
Transmution W3D2
Low Day
At Home
DE SQUAT/DEAD
-Squat Against Bands (choked minis)
45x8
95x5
145x3
185x2
(210x2)x8 -ok
-Deadlift (conventional)
135x5
225x3
(300x1)x8 -fast
–later after practice—
-Heels Elevated Oly Squat
45x10
95x8
135x5
—work—
(185x5)x4
(175x20)x1 -yayy lmfao DOMS incoming
-Facepulls
Minix20
—work—
(Light+mini+microx20)x2
-Knee Raises
—work—
(bwx20)x2
Scrimage at lenape valley tomorrow, speed bench sunday
12/9/12
167.0 BW
Transmution W3D3
Low Day
At Home
DE BENCH
-Bench Against bands (doubled micros, thumbs out grip)
45x8
95x8
115x5
135x3
(155x3)x4 -Got way too slow at the end of 4th set… bodys starting to not like bands which is ok since this is last week of using them
(155x3)x4 -no bands
-Incline Throat Press (thumbs out grip, 6rm)
45x6
95x6
145x6 -+10lb -4 rep PR
115x12
-Band Pushdowns
Lightx20
—work—
(2 Lights+minix20)x2
-Wide Grip BTH Pulldowns
50x12
—work—
(95x10)x4
-OHP
45x10
—work—
(65x10)x4
-EZ Bar Curls
45x12
—work—
(80x10)x4
Cube e-book out in 2 days… after I finish up here probably gonna give it a shot
12/10/12
166.0 BW
Transmution W3D4
Low Day
At Home
ME SQUAT/DEAD
-Reverse Band Squat (Lights,1rm)
135x8
185x5
225x3
275x1
315x1- +belt
340x1- +belt. +5lb -1 rep PR. nothing else was in the cards today
(305x2)x3 -+belt
-SLDL (6rm)
135x6
225x6
295x4 -+belt
—later—
-BB Shrugs
115x12
—work—
(170x10)x4
-Hammy Curls
Lightx20
—work—
(2 Lights+mini+microx20)x2
-Pulldown Abs
40x12
—work—
(80x10)x4
Deload starts now, faux meet sunday after I load on chinese food saturday night. Plans for this week:
-Wednesday speed bench with comp grip, 6 sets of 3 nice and easy
-Banded light pump work for upper body
-Friday Speed squat/dead 4 sets of 2 on squats and 4 singles on deads
-Banded Light pump work for lower body
lets get it
12/11/12
Low day
167.0 BW
just practicee today
Picked up the cube method… Good read wrote out my plan and deffinetely gonna be going at it. Out of respect for the ebook JUST coming out today im not gonna post the %'s and what not… Plan is in gym meet saturday, and ME deads tuesday.
LETS GOOO BOYYYSSSS
12/10/12
166.4 BW
DELOAD BEFORE GYM MEET
Low day
At Home
Bench
-Bench (thumbs out grip)
45x8
95x8
115x5
135x3
(155x3)x4 easy feeling strong
-Band Pec Flies
(minix30)
-DB Front raise
(5x30)
-Band Pushdowns
(Light+minix30)
-Lat PUlldowns (BTH, long handle)
(50x30)
-DB Curls
(5x30)
Assistance was to get blood flowing… feeling strong and ready to test come sunday. Deload squat/dead friday
I’ll trade you my Juggernaut Training book for your Cube book lol.
[quote]Oxen wrote:
I’ll trade you my Juggernaut Training book for your Cube book lol.[/quote]
Honestly I wouldnt say its worth the juggernaut book… the only part that isnt obvious if you follow brandons log is the %'s for the cycles.
[quote]PlainPat wrote:
Honestly I wouldnt say its worth the juggernaut book… the only part that isnt obvious if you follow brandons log is the %'s for the cycles. [/quote]
I see. When Are you starting your plan of the cube? I’ll reverse engineer it based off your numbers lol. And just to let you know, I lurked through pretty much the second half of your first training log. You’ve made some awesome progress.
[quote]Oxen wrote:
[quote]PlainPat wrote:
Honestly I wouldnt say its worth the juggernaut book… the only part that isnt obvious if you follow brandons log is the %'s for the cycles. [/quote]
I see. When Are you starting your plan of the cube? I’ll reverse engineer it based off your numbers lol. And just to let you know, I lurked through pretty much the second half of your first training log. You’ve made some awesome progress.[/quote]
This coming tuesday im gonna start cube. im gonna test all my numbers sunday after loading hard on food saturday night after my tournament.
so based off those numbers just reverse engineer the %'s like you said. Thanks man glad to have you
How often do you do cardio and what time of day do you do it?
CS
[quote]CSEagles1694 wrote:
How often do you do cardio and what time of day do you do it?
CS[/quote]
Right now im doing none, because I wrestle 3 hrs/day. Dont know if its obvious in my logs but I usually do the first 2 Barbell movements at 530am before school at home then go to practice after school 3-6, which includes a 3 mile run and 2 hrs of wrestling usually, then go home and do my assistance at 9PM.
When I was getting down to weight from 200s to 166 where im at now I was doing 40minutes @3.5 mph on 3%Incline at 8-840pm Every night 7 days a week.
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
How often do you do cardio and what time of day do you do it?
CS[/quote]
Right now im doing none, because I wrestle 3 hrs/day. Dont know if its obvious in my logs but I usually do the first 2 Barbell movements at 530am before school at home then go to practice after school 3-6, which includes a 3 mile run and 2 hrs of wrestling usually, then go home and do my assistance at 9PM.
When I was getting down to weight from 200s to 166 where im at now I was doing 40minutes @3.5 mph on 3%Incline at 8-840pm Every night 7 days a week.[/quote]
I got ya. Thanks. How long did it take you to drop 10 lbs. using the 7 days a week protocol?
CS
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
How often do you do cardio and what time of day do you do it?
CS[/quote]
Right now im doing none, because I wrestle 3 hrs/day. Dont know if its obvious in my logs but I usually do the first 2 Barbell movements at 530am before school at home then go to practice after school 3-6, which includes a 3 mile run and 2 hrs of wrestling usually, then go home and do my assistance at 9PM.
When I was getting down to weight from 200s to 166 where im at now I was doing 40minutes @3.5 mph on 3%Incline at 8-840pm Every night 7 days a week.[/quote]
I got ya. Thanks. How long did it take you to drop 10 lbs. using the 7 days a week protocol?
CS[/quote]
Depends on how often you cheat/how low carb you go on normal days. my low days are probably like 50g of carbs all centered around breakfast and post workout so if I just went low days for about 3-4 weeks I’d probly drop 10lbs in that time frame
EDIT: Just saying I didnt start at 7x 40mins, I started at like 4x20 or something low. I added 5 minutes on at a time until 4x40 then went to 7x40 after a period of time I believe… or something like that lol. I know i didnt start at 7x40 though, but it probably wont matter if you do if you have to drop 10lbs quickly
12/14/12
166.4 BW
DELOAD BEFORE GYM MEET
Low day
At Home
SQUAT/DEAD
-Squat
45x8
95x8
135x5
175x2
(205x2)x4 -fast
-Deadlift
135x5
225x3
(300x1)x4 -empty bar
-Hammy curls
Light+minix30
-Leg Extensions
50x30
-Facepulls
Lightx30
-Knee Raises
bwx30
tourny tmrw, meet sunday
MEET DAY TODAY LETS GO GET ITTTTT
12/16/12
167.4 BW
Low Day
At Home
Beginning notes: -I was NOT recovered from this tournament yesterday it was rough as hell and like 12 hours long so take all this with that knowledge in mind
GYM MEET
-Squat
45x8
95x8
135x5
185x3
225x1
—attempts—
260x1 -+belt easy
295x0 -+belt was just so heavy in the damn hole ugh
275x1 -+belt. my best all time is 285 but at a 192-195 BW so whatever I’ll take it.
-Bench (thumbs out grip)
45x8
95x5
135x3
160x1
—attempts—
185x1
205x0 -wow
195x1 -so my best all time is 195x2 @176.8 BW. This is where obviously I was affected by the tournament the day before and deffinetely shouldve gotten 200+
-Deadlifts
135x5
225x3
275x1
315x1
—attempts—
345x1 -+belt
365x1- +belt. This was OK I stopped here cause I knew I wouldnt get more. Best is 365x2 @180.0 BW so whatever I guess. Wouldve had more if I hadnt wrestled yesterday
So I end up getting:
275/195/365 for a 835 total
Your supposed to start with 95% of your 1rms and because of how wrestled impacted my performance, Im counting these as 95%.
goals for cube after 10 weeks:
-Squat 320
-Bench 225
-Deadlift 405
-Total 950
Onward and upwards
Totally in. Our strength and weight are very similar (although I’m fatter lol), so I’l be interested in how this works out. Great progress on the weight loss.
[quote]Ravenous_ wrote:
Totally in. Our strength and weight are very similar (although I’m fatter lol), so I’l be interested in how this works out. Great progress on the weight loss.[/quote]
Thanks man and welcome
12/18/12
167.4 BW
W1D1 Cube Method
Low Day
At Home
ME DEADLIFT WEEK 1
-2" Deficit Deadlift
135x8
185x5
215x3
255x2
(295x2)x5
-Deadlift (from 35lb “block”)
135x12
225x8
(275x8)x4 -Wow these made me sore as shit throughout the day but they went well
—later—
-Leg Curls
2 Lightsx15
—work—
(3 Lightsx15)x4
-Leg Extensions
50x15
—work—
(90x15)x3
-D-Handle Lat Pulldowns
Doubled Lightx15
—work—
(Doubled Light+Microx15)x4
-Pulldown Abs
40x15
—work—
(70x15)x4
Feel like I put some solid work in with the deads and all my assistance today… Deffinetely liking this. Plus brandons deffinetely right in that I’m very excited already for the next ME DEADLIFT day and all that anticipations gonna build up into some great shit
DE BENCH on thursday, match tomorrow