Sad, I was hoping I was mistaken. My workouts are taking around an hour and half and I feel like I am rushing. The next weeks will feel like marathons. Though I guess I am used to taking 2-3 minutes between sets. It is good to keep focused though.
[quote]ajweins wrote:
Sad, I was hoping I was mistaken. My workouts are taking around an hour and half and I feel like I am rushing. The next weeks will feel like marathons. Though I guess I am used to taking 2-3 minutes between sets. It is good to keep focused though.[/quote]
Ya, my workouts have been pretty long as well, but definitely productive.
12.3.10
Lower Pressing
Back Squat (ATG + Beltless)
feel sets
285 x 3
305 x 3
325 x 3
345 x 3
365 x 3
325 x 3
345 x 3
365 x 3
325 x 3
Deadlifts (Beltless + Deadstop)
405 x 3
455 x 3
415 x 3
435 x 3
455 x 3
415 x 3
Sled Drags (each set x 30 yards)
Back Pedal in crouch: 4 plates x 3 trips
Front Push: 4 plates x 3 trips
Pull-Through: 2 plates x 3 trips
Frankenstein Walks: 2 plates x 3 trips
Incline Bench Press (slightly higher incline)
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
255 x 3
260 x 3
265 x 3
255 x 3
Today was an awesome overall lower pressing day. I thought it would be really tough doing these two days back-to-back, but it wasn’t bad, as I was totally ready to go today. I am really trying to work on my speed and just explode with the weight on each rep. Incline benches felt really solid. Tomorrow will be the lat/biceps day.
12.4.10
Foundation Training (Lat/Biceps)
Close Grip Lat Pulldown (2 second hold at contraction)
130 x 8, 8, 8, 8, 8
Spider Lat Pulldown (2 second pause at contraction)
30 x 8, 8 LR 40 x 8, 8, 8 LR
EZ Bar Underhand Row (2 second pause at contraction)
75 x 10, 90 (stack) x 10, 10, 10, 10
Standng Bilateral Curls (controlled concentric+eccentric)
40 x 8, 50 x 8, 40 x 6, 45 x 6
EZ Cable Curls (controlled ecc + con)
45 x 10, 10, 10
Cable Drag Curls (controlled ecc+con)
45 x 10, 35 x 10, 10, 10
I really enjoyed the way I trained lats and biceps today. For lats, I really didn’t focus at all on the eccentric portion, and sometimes, I just let it do almost a free fall until I had to pull again. This felt awesome along with the hold at contraction.
Bodyweight has been holding steady at 230 for the past few weeks despite me eating less than normal, which is a good sign.
12.5.10
Neural Charge Workout
KB Swing (32 lb) x 3, 3, 3
Bulgarian Split Squat Jumps (bw) x 5, 5, 5 (LR)
Full-Body Plyo Pushup (bw) x 5, 5, 5
KB Snatch (32 lb) x 3, 2, 2 LR
Felt good today. Ready for next weeks increased volume : ).
On another note, bw this morning on a completely empty stomach was 230.6 :D, and I actually feel leaner than I did a few weeks ago at the same weight.
Well, I had to stop the high performance training due to a strained pec. I don’t think the ton of pressing is for me right now. I’ll reserve this for another time.
Here is my training from today.
12.13.10
Chest-To-Bar Pullups
25 x 5, 5, 5
Chest Supported Underhand Rows
4 plates x 6
4 plates + 25 x 6
5 plates x 6
Dead-Stop Dumbbell Rows
110 x 6 LR
145 x 6 LR
180 x 6 LR
200 x 6, 6 LR
Rack Pulls (mid to upper shin level)
worked up to 545 x 3
Today was an awesome overall back day. Rack deads are feeling easier than they did last week even though the pin level was down one. Dead stop dumbbell rows felt great too.
I bailed on it too…Haha. Now I don’t feel so bad…I am kind of with you. In my opinion there are better ways to work the power lifts. His method seems great for olympic lifting, but those are explosive exercises where maximal strength really isn’t the issue (its more about power output/explosiveness etc). For most power lifts, it seems like there are probably better ways. I am getting some guys to help me get into more westside training. I am jumping ship there and have a goal of eating at least 1 frozen pizza a day over break to just get up to 220 as fast as possible, then hold for competition.
Best of luck with your pec strain. I need you to keep posting to let me know where I am at. You, me, and bug were always close.
[quote]ajweins wrote:
I bailed on it too…Haha. Now I don’t feel so bad…I am kind of with you. In my opinion there are better ways to work the power lifts. His method seems great for olympic lifting, but those are explosive exercises where maximal strength really isn’t the issue (its more about power output/explosiveness etc). For most power lifts, it seems like there are probably better ways. I am getting some guys to help me get into more westside training. I am jumping ship there and have a goal of eating at least 1 frozen pizza a day over break to just get up to 220 as fast as possible, then hold for competition.
Best of luck with your pec strain. I need you to keep posting to let me know where I am at. You, me, and bug were always close.[/quote]
Haha, ya the concept makes total sense to me, that’s why I did it. I tend to only buy into programs that really make sense and are sound, but this just isn’t for me right now.
Thanks bro, it’s feeling a lot better now. I took it easy last week, and this week I am gonna hit chest Friday. My log will always be here bro.
Good luck with the weight gain!
Evan, awesome lifts man I’m impressed. Wanted to drop in and let you know I’m following along, that’s too bad CT’s new program didn’t work out–what type of training are you considering next?
you arent strong at all, just fyi
[quote]Chi-Towns-Finest wrote:
Evan, awesome lifts man I’m impressed. Wanted to drop in and let you know I’m following along, that’s too bad CT’s new program didn’t work out–what type of training are you considering next? [/quote]
Thanks bro!
Ya, I had high hopes and still do, I just don’t think it was for me at this point in time. Right now, my split is pretty simple. I am doing chest/biceps, quads/hams/calves, back, shoulders/triceps/calves. I have reduced my frequency a good amount and bumped up the volume so look forward to seeing a lot of work. I also am going to bump up cardio to 2 maybe 3 times/week. I have been a big supporter of HIIT, but I think I am going to try 30 minutes of medium intensity cardio 3 times/week since I have the time right now.
We’ll see how this works out, thanks for following!
[quote]bugeishaAD wrote:
you arent strong at all, just fyi
[/quote]
can you teach me?
Best of luck with the pec man! Itll heal up. Def be easy on it. Great training as always though brotha.
12.14.10
Strict Standing Military Press
95 x 5, 135 x 5, 185 x 4, 195 x 4
205 x 4 (PR)
215 x 4 (PR)
185 x 5
Dumbbell Lateral Raises
30 x 6, 40 x 6, 50 x 6, 6, 6
Smith Front Row (zero leg drive)
135 x 6, 155 x 6, 175 x 6,
Barbell Shrugs
225 x 6, 315 x 6, 405 x 6, 455 x 6, 495 x 6
Close Grip Bench Press
135 x 8, 225 x 8, 275 x 4, 295 x 4, 315 x 4 (PR)
OH Machine Extension
100 x 6, 140 x 6, 160 x 6
Rope Pulldown
X 8, 8, 8
Did Shoulders and triceps today as you can see. Clearly my pec isn’t bothering me that much if I can smash two PRs on military press and close grip bench. 215 felt unreal, and I only used slight momentum on last rep (oops). Regardless, my overhead pressing is infinitely stronger compared to even a month ago. 315 on close grip felt easy, killed it.
[quote]pbclax1 wrote:
Best of luck with the pec man! Itll heal up. Def be easy on it. Great training as always though brotha.[/quote]
Thanks bro! It’s healed pretty quickly, but I tend to recover from things pretty quickly.
Omg you are almost at my 315x6 closegrip PR.
Can we find a lift we are almost the same on and race to some number? Like a 365x5 closegrip, or some OHP variant (i’m not currently doing standing but ya)? Your squat and DL numbers are too far ahead of mine. ur amazin
[quote]bugeishaAD wrote:
Omg you are almost at my 315x6 closegrip PR.
Can we find a lift we are almost the same on and race to some number? Like a 365x5 closegrip, or some OHP variant (i’m not currently doing standing but ya)? Your squat and DL numbers are too far ahead of mine. ur amazin[/quote]
Haha let’s do it. I would love to hit a 365 x 5 close grip, maybe 405 x 1 incline?
ok, let’s race to both of those mf’er.
You’re on. I really want to hit those by my 21st birthday in March.
12.15.10
Step Mill Cardio
35 minutes medium intensity
I am going to bump my cardio up to 2-3 times/week just as a little experiment. I will also eliminate a control day and my daily macros will breakdown like this: 500 carbs/300 protein/100 fat.