Evan's Strong as Possible Training Log

Training Training Logs
81

Thursday August 20th, 2009

Barbell Front Row/Tate Crunch
95 x 10/50 x 10 LR
115 x 10/50 x 10 LR
135 x 8/50 x 10 LR
135 x 8
135 x 8

Barbell Shrugs/Elevated Barbell Calf Raises
135 x 30/135 x 12
225 x 20/155 x 12
315 x 20/155 x 12
405 x 10

Dumbbell Seated Lateral Raises: 25 x 8, 25 x 8, 25 x 7
Machine Lateral Raises: 80 x 12, 80 x 12, 80 x 10
Double Cable Lateral Raises: 10 x 15, 10 x 12 + 5 x 5, 5 x 20

Seated Dumbbell Front Raise (3-Ways): 25 x 18
Plate Front Raise (45 lb) x 6
X 2

Good shoulder day. Really hit them hard. I havenâ??t really done a split routine like this in a long time, but I think the change should help a lot with hypertrophy and maybe help me gain 5-10 lbs of lean muscle.

82

Friday August 21st, 2009

Supra-Maximal Close Grip Bench Press Holds/Barbell Curls
315 x 3 (10 second hold)/115 x 5
315 x 3 (10 second hold)/115 x 5
315 x 3 (10 second hold)/115 x 5

Lying Triceps Extension: 115 x 6, 115 x 4, 115 x 6
Close Grip Bench Press: 225 x 6, 225 x 5, 225 x 3
Lying Triceps Extension: 115 x 4, 115 x 3, 115 x 3

Cable Curls: 72.5 x 6, 80 x 6, 80 x 6
Dumbbell Double Curls: 40 x 10, 40 x 10, 40 x 10 (tough)
Reverse Incline Hammer Curls: 17.5 x 20, 17.5 x 20, 17.5 x 20

Had an absolutely insane pump today in my arms. It was unlike anything Iâ??ve ever felt. After doing the triceps triple double set, I looked at my arms in the mirror and was taken aback because they looked fuller than ever. Overall, a good arms day. My workouts will be a little weird for the next few days because I am going on vacation until next Thursday.

83

Saturday August 22nd, 2009
Mixed Sprint/Walk
50 yard walk/50-100 yard sprint
x 10 +

Just some easy cardio.

84

u sick fuck

awesome work
i like the dynamic/heavy method

85

[quote]RiVaL6 wrote:
u sick fuck

awesome work
i like the dynamic/heavy method[/quote]

Haha, I like to think I’m quite sane…Thanks for the compliment man.

86

Monday August 24th, 2009

Bottoms Up Bench Press
135 x 3
225 x 3
245 x 3
Cluster
285 x 3
305 x 3
315 x 3
325 x 3 *

Bench Press
135 x 3
225 x 3
275 x 3
305 x 2
325 x 1
335 x 2 T
305 x 4

Floor Press
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
285 x 3

Barbell Feet Elevated Push-Ups
100 total reps

Awesome workout today. Had to wake up at 4:00 AM to do it because I am going to Florida today, but nevertheless, I got in a pretty good lift. The 275 x 5 on the floor press is sort of a PR because I have never gotten that many reps, but have never tried, lets just call it a PR : ).

87

Rack chins
Bw x 10
30 x 8
40 x 8
50 x 8
60 x 8

Plate Rows
2 plates x 12
3 plates x 12
4 plates x 12
5 plates x 10
4 plates x 12

Iso Row Machine: 230 x 8, 250 x 8, 290 x 6  
Cobra Lat Pulldown: 8x12 lr, 10 x 12 lr, 13 x 6 lr 
Rear Delt Flies: 30 x 8, 30 x 8, 30 x 8 Â

Pretty good back workout for being in Disney world. The plate rows were pretty awesome and tough. The cobra lat pulldowns (got them from best of back) were really hard especially when I went low reps. Overall, a good day.Â

88

Waterbury Complex
Reverse Lunge x 6 LR
RDL x 12
Sumo Deadlift or Dumbbell Swing x 12
Front Squat x 6
Military Press x 6
Bentover Row x 6
Floor Press x 12
X 5 @ 25 lb DumbbellsÂ

 Tried one of the complexes from the article. It was pretty good.

89

i prefer cosgroves complex.
military press into bentover rows into floor press does not flow so well :frowning:

90

[quote]RiVaL6 wrote:
i prefer cosgroves complex.
military press into bentover rows into floor press does not flow so well :([/quote]

Haha, it doesn’t flow that well. I would have done Cosgroves, however, the hotel I was staying at in Disney World didn’t have a barbell hah. I made do with the dumbbells. Luckily they had plates for a smith machine, and I actually did half a round of the plate complex which was pretty tough. I prefer barbells though. I have done a sick complex for time that is done at the Parisi School for the Gracie Jiu Jitsu Team, it goes like this:
RDL
Shrug
Hang Clean
Front Squat
High Pull
Bent-Over Row
Snatch
Back Jump Squat
Triceps Overhead Extension
Curl

Now that complex kicks ass.

91

Friday August 28th, 2009

Push Jerk/Close Grip Bench Press to pins (2" from chest)
BAR x 3/3
95 x 3/3
135 x 3/3
155 x 3/3
185 x 3/3
205 x 3/3
225 x 3/3
245 x 3/3
Regular CG Bench: 225 x 15 (not max reps)

Skull Crushers/Seated Lateral Raise
BAR/10s x 6/6
75/25s x 6/6
95/27.5s x 6/6
115/30s x 6/6
115/35s x 8/6

Cable Front Raise/Rope Pushdown/Double Cable Lateral Raise/Lat Pulldown Pushdown
20 x 8 LR/100 x 8/5 x 20/70 x 20
20 x 8 LR/100 x 8/5 x 20/70 x 20
25 x 7 LR/100 x 8/5 x 20/70 x 20

Awesome overall day. Did shoulders and triceps to switch it up a litle bit. Haven’t done push jerks in months and 245 x 3 was a PR. The close grip bench 225 x 15 was awesome too especially since it wasn’t a max. Overall, great day. I am going to xo a deadlift specific program that I will outline in the next post.

92

For all interested, I may be starting a Deadlift Specialization Program that will look something like this.
DAY 1 - TOP END STRENGTH
�A1. Partial deadlifts in the power rack (pin pulls), in week one you start the bar just above the knees and every 3 weeks you lower the starting position �Work up to a 3RM then work up to a 1RM ��
A2. Power clean from high hang (mid-thigh) �3-5 reps ��

B1. Functional isometric top half deadlift (from just above the knees) �4 x 9 seconds ��
B2. Power clean from high hang �4 x 1-3 reps ��

C1. Depth jumps �3 x 10 ��
C2. Leg extension �3 x 6-8 ��

DAY 3 - LOW END STRENGTH â?¨
A1. Trap bar deadlift standing on a platform â?¨Work up to a 5RM â?¨
A2. Power clean from blocks (1’’ above knees) â?¨5 reps â?¨â?¨

B1. Snatch-grip deadlift �Work up to a 3RM ��
B2. Power clean from blocks �3 reps ��

C1. Eccentric-only deadlift �Work up to the heaviest weight you can lower to the ground under control ��
C2. Power clean from blocks �1 rep ��

D. Goodmorning 5 x 5 ��

Chest/Biceps Day:
Bottoms-Up Bench Press
2-3 sets, heavy 3

Bench Press/Curl-Grip Pull-up
Work Up to 5 rep max for each, then either keep working up or drop and perform 3 reps for 10 minutes.

Incline Bench Press/Barbell Curl
5x5

Cable Flies/Dumbbell Curls
3 x 8-15

Shoulders/Triceps

OH Press/Close Grip Press
3 rep max each.

Skull Crushers/Dumbbell Lateral Raise
6-8 rep maximum

Cable Double Lateral Raise/Triceps Pushdown/Cable Double Lateral Raise/Triceps Pushdown
8/8/20/20
x 3

I may or may not start this next week or the week after depending on if I, Bodybuilder is released.

93

Monday August 31st, 2009

Bottoms Up Bench Press
135 x 3
185 x 3
225 x 3
275 x 3
305 x 3
325 x 3

Bench Press
135 x 3
185 x 3
225 x 3
275 x 2
305 x 2
325 x 1
345 x 1

Incline Bench Press
135 x 5
185 x 5
225 x 3
255 x 3
275 x 3

Cable Flies (1 second pause)
8 x 10
10 x 10
12 x 8

Pretty good chest day. Will likely drop the bottoms up bench next week just to see what happens. 345 x 1 felt pretty heavy on the bench. I need to go heavier for singles more often so I am used to that sort of stress.

94

Tuesday September 1st, 2009

Weighted Pull-Ups
BW x 12
30 x 5
55 x 5
90 x 5 x 1 (clusters)

Rack Pulls (Knee Height)
135 x 10
225 x 10
315 x 10
405 x 10
500 x 10
585 x 8

Iso-Dynamic Cable Rows
11 x 12, 9, 7, 5, 3, 1
12 x 12, 9, 7, 5, 3, 1
13 x 12, 9, 7, 5, 3, 1

Purple Band Pull-Aparts
100 total reps

Awesome back workout today. Really hit the lats hard and did a job on them. The rack pulls felt awesome. 585 x 8 was great, probably should have gone for 10, but thatâ??s for next time.

95

Wednesday September 2nd, 2009

Back Squats
135 x 5
185 x 5
225 x 3
275 x 2
315 x 2
365 x 2
405 x 1
Cluster Set
425 x 5 x 1 (10-15 seconds between sets)

Front Foot Elevated Split Squats/Decline Russian Twists
45 x 8 LR/25 x 12
60 x 7 LR/25 x 12
70 x 8 LR/25 x 12

Seated Calf Raises/Donkey Calf Raises
135 x 10-5-5/45 x 30 x 2

Standing Calf Raise
200 x 10 x 7/180 x 10 x 1

Good Morning/Eccentric Hamstring Curl
135 x 8
185 x 8
225 x 8
50 x 4 x 2 LR
62.5 x 3 x 6 LR

Great leg day. Tried out cluster sets on squats and they were awesome. I did 425 for 1 5 times which felt really good. The first 3 were relatively easy. Grinding out the last 2 was tough, but I did it. I may switch to front squats, but weâ??ll see next week.

96

Thursday September 3rd, 2009

Push-Press
135 x 5
185 x 4
205 x 3
225 x 3
245 x 2
135 x 10 (Military Press)

Close Grip Bench Press
135 x 3
185 x 5
205 x 3
225 x 3
255 x 3
275 x 3

Nose Breakers/Dumbbell Lateral Raise/Nose Breakers
115 x 6/32.5 x 6/115 x 6
135 x 6/32.5 x 6/135 x 6
135 x 6/32.5 x 6/135 x 4

Good Shoulder/Triceps day. Didnâ??t do too much, but the exercises were intense and the quality was high.

97

Saturday September 5th, 2009

Hell Complex
RDL
Shrug
Hang Clean
Front Squat
High Pull
Bent-Over Row
Snatch
Back Jump Squat
Overhead Triceps Extension
Curl

BAR x 56 seconds
55 x 56 seconds
65 x 52 seconds
75 x 52 seconds
85 x 56 seconds
95 x 60 seconds *

Bike HIIT Sprints
x 4

Good conditioning day. The 95 lb on the â??hell complexâ?? was a personal best in 60 seconds. Starting OVT on Monday.

98

Monday September 7th, 2009

Bench Press/Flat Dumbbell Flies
285 x 5/35 x 5 (6 second eccentric)
295 x 4/35 x 5
285 x 5/35 x 5
275 x 5/35 x 5
275 x 5/35 x 5

Incline Bench Press/Incline Dumbbell Flies
185 x 5/35 x 5 (6 second eccentric)
225 x 5/35 x 5
245 x 5/35 x 5

Lat Pulldown/1-Arm Dumbbell Rows
15 x 5/45 x 5 (6 second eccentric)
20 x 5/45 x 5
20 x 5/45 x 5
20 x 5/45 x 5

Bent-Over Barbell Rows/Cable Rows
225 x 5/10 x 5 (6 second eccentric)
275 x 5/10 x 5
295 x 5/11 x 5
275 x 5/11 x 5

Great first day on OVT. I had to train early in the morning and havenâ??t done that in a while and think my bench press suffered a little (personal best being 305 x 5), but it was great nonetheless. Tomorrow is lower body and should suck.

99

Tuesday September 8th, 2009

Front Squats/Dumbbell Lunges
245 x 5/40 x 5 (6 second eccentric) LR
265 x 5/40 x 5 LR
275 x 5/40 x 5 LR
275 x 5/40 x 5 LR

1-Legged Back Extensions/Hamstring Curls
17.5 x 5 LR/50 x 5 (6 second eccentric)
22.5 x 5 LR/50 x 5
22.5 x 5/75 x 5 LR

Deadlift/Dumbbell RDL
Ramp up (5 sets)
works: 455 x 5/35 x 5 (6 second eccentric)
500 x 4/35 x 5

Good overall leg day. The 500 x 4 was not bad on the deadlifts, but I think had I done my set differently, I would have gotten 5. I waited too long between the 3rd and 4th repetition (might have been 5-10 seconds) and I believe that I lost it. The 275 x 5 on the front squats felt great and Iâ??ll definitely go up next week.

100

After deadlifting today, I came to a realization that I don’t give a shit about size…I just wanna be stronger. I might just drop this OVT before it even began and perform 5/3/1…Stay tuned.