1/2
Squat
380x3 (87.5%)
360x5x2
Pause Squat
370x2
That’s it. Left chicken in the oven on accident and freaked out when I remembered.
1/3
Bench
360x4p (87.5%, paused PR)
340x5,5,5,6p
HS Incline
3PPSx9,9,9,8
DB Flye
65x8,10,12
So sore.
1/4
Sumo DL
500x3 (87.5%, PR)
460x5
Pullover/Pullup
BWx5/5
Seated Row
130, 150x10, 170x8x2
Pullover/pullup combo was awesome…got sore lats for the first time in years. Deadlifts felt great, especially considering the lift I did Tuesday.
The above deadlift workout completed phase one of my meet training, which I guess would term “foundation building.” Phase two is about increasing frequency of the main lifts, a decrease in volume for the initial part of the block with gradual increase over the 8 weeks, and also a cutting diet for the first half to get me into shape. I got entirely too fat over the holidays and was holding at the 210-213 range, which would be OK if I wasn’t so fat. In the span of 3 weeks I had to move a notch out on my belt, and it felt tight even then.
My current diet is a 10-day keto phase followed by carb cycling (keto on 3 low days). I’m in day 7 right now, and the following describes my first few days of keto dieting:
1
OK, this sucks, but I can handle it.
2
3
Oh hey, I remembered what it was like to be hungry again.
4
Tehee, it’s not so bad lifting without car…DEAD
You get the idea. I’m going to ride this out until Wednesday night, at which point I’m going to do a massive backload.
TRAINING
1-7-14
Snatch-grip Rack Pull
415x5
425x5
435x5
My favorite upper back exercise.
BB Row
365x8x3
Straight-arm Pressdown
150x15x3
1/9/14
Bench
370x2p (90%)
320x4
335x4
350x4
Bottom-up Cable Cross/Pushup Plus
some x10x3/x10x3
Lat Raise
20x15x3
1/10/14
Squat
390x2 (90%)
325x4
345x4
365x4
Knee was sore from a lot of travelling on weds and thurs, but held up
Leg Press
9PPSx8x3
Bulgarian Split Squat
BWx8x3
Rehabish.
My god that’s hard to do with no carbs.
1/11/14
Sumo DL
510x2ish
470x2
Form was so off it’s ridiculous. My second rep at 510 was about 3/4 up, and instead of wasting all my energy locking it out, I saved up for another set, which I auto-regulated to 2 reps instead of my planned 3. Doing these the day after squats and carb depleted sucked.
Pullover/Pullup
BWx5/5
BWx5/5
BWx6/6
HS Curl
105x8x3
Seated Row
195x8x3
Luckily this is the last hard workout I’ll have to do without carbs, but yea, it sucks.
[quote]HeavyTriple wrote:
Luckily this is the last hard workout I’ll have to do without carbs, but yea, it sucks.[/quote]
^^^That expression properly relates my feelings, my good man.
1/14
Snatch-grip Rack Pull
425x5
440x5
450x5
BB Row
375x8x3
Straight-arm Pressdown
155x15x3
Lats absolutely shut down during the third set.
Weights will increase next week, while volume on rows will drop. In day 9 of keto, my energy suddenly felt great, and I was getting hot sweats like a menopausal woman…I consider that to be a good thing.
1/15: Day 10 of keto, phase complete. I’m glad I went 10…energy and general mood indicate that I’m adjusted to a keto diet. I backloaded 300g of carbs from 930-1130, but to be honest only the pop tarts seemed particularly good. It was too late in the day, and I’m really not craving carbs at this point. That said, I’m excited about bringing white rice and fruit back into my diet because I’m THAT cool.
1/16
Squat
390x2 (90%)
325x5
345x5
365x5
I think 365x5 is a 5R PR since surgery. Felt 1000x better this week than last, and my form was improved quite a bit. I’m staying as upright as possible so that when I start wrapping I’ll get more of them.
Leg Press
9PPS+25x8x3
Bulg Split Squ
+25x8x3
Leg press has finally started to become challenging. I’ll drop volume there next week, but probably increase volume on the split squats. I think 92% will be my heavy double.
1/17
Bench
370x2p (90%)
320x5
335x5
350x5
NG Bench
335x3x2p
Lat Raise
20x15
22.5x15x3
Much better bench this time. Still adjusting to being in a calorie deficit somewhat, but improving every time.
1/18
Sumo DL
510x2
Stiff DL
315x6x3
Seated Row
195x10x3
Curl Machine
110x10x3
Easy DL this time. Had a 3rd rep in the tank if I wanted to do it. Moved my shins slightly off the bar and it fixed my issues from the last few weeks. Lifted at my GF’s gym in Michigan City, so machines and such were different.
1/20
Power Clean
185x3
205x2x3
Technique work. One of the trainers at my gym is a former national champion and gave my GF and me some pointers. The lift is completely different for me now, but in a good way. Mixed front squats in.
NG Bench
335x3,3,5p
Benched in my oly shoes out of laziness, and loved it. Best power I’ve felt on bench in weeks.
1/21
Snatch Rack Pull
425x5
440x5
455x5
BB Row
385x6x3
More reps next time.
Straight-arm Pressdown
165x12x3
1/23
Squat
400x2 (92%)
330x5
350x5
Best squat without wraps since surgery.
Power Snatch
95x2x a bunch
105x2
Technique work. Added some overhead squats in on the second rep.
Ball Curl/Bridge
x10x4
Was wiped from squats, so did snatch stuff for fun. Will add leg press back in next time. Took tylenol this time instead of naproxen to see how my knee would react, and it actually feels great. So inflammation doesn’t seem to be an issue, and I’ll try and keep the tylenol dose low if I use it at all.
1/24
Bench
380x2 (92%)
325x5
340x4
355x4
Hard, but no surprise there.
Pause NGBP
340x3x2
Lat Raise
22.5x15x2
25x10x12
Supersetted with band pull aparts.
Going to stay at 380 next week, then start making 5 pound jumps. My shoulder feels better than it has in the last year, so that’s exciting.
1/25
Sumo DL
521x2 (92%)
471x2
Technique looked good, for me anyway.
Stiff DL
361x6x3
Well that sucked.
Seated Row
200x10x3
Bent Lateral
22.5x10, 12x3
HS Curl
95x10x3
Earning dat rest day doe.
1/27
Power Clean
183x2
203x2
213x2
183x2
Squat
375x4
Pause NGBP
340x3,3,5
Squats felt really good, as did bench.
1/28
Snatch Rack Pull
425x5
445x5
465x5
Probably a PR.
BB Row
385x7x3
Lat Pressdown
165x12x4
Rhomboid Row
30x10x3
k?
[quote]csulli wrote:
k?[/quote]
challengeaccepted.jpeg
1/30
Squat
405x2
375x2,2,3
Pause Front Squat
225x2,1,2
Played around with grips, but only felt good with a clean grip. Like this lift, though.
Leg Press
10PPSx6x3
Will stay at this weight and up reps for a while.
Knee is feeling the best it has in 1.5 years since surgery. Going to keep jumping 5 as long as I’m able to.
1/31
Bench
380x2
355x4
Pause NG
345x3
Had to call it. I was fine through the heavy set, but I’ve been experiencing some weird achiness around where the delt inserts, or maybe the brachialis, after heavy sets. It isn’t particularly concerning, but it got in my head after 380. I might deload just on bench in two weeks (last week of cal deficit) and see how that treats me. Next week will be 385 for a double, then some lighter volume work, probably in 325 range. Second rep at 380 was paused, and the set felt good. I’m not getting a good effect from oly shoes with a normal bench grip, though, so I will wear my normal shoes next time. Shoulder is feeling great.
2/1
Sumo DL
526x2
471x3
Stiff-legged the bejesus out of the second rep, but the first one was really easy. Just got a little lazy. Was a PR, though.
Stiff-DL
361x7x3
Seated Row
210x10x3
HS Curl
100x10,10,12
2/2
Power Clean
183x2
203x2
218x2ish
Flubbed the rack a little on the first rep, but second was fine. Need to stay at this weight for a while…BUT WILL I!!!
Squat
380x4
Pause NGBP
345x3,3,5
Some kind of PR.
Knee felt really good, no NSAIDs.
2/4
BB Row
385x8x3
Lat Pressdown/Lat Raise
170x10x4/25x10x4
Pullover Tri Ext
65x8x4
2/6
Squat
410x2
375x3,3,4
Pause Front Squat
225x2
245x2
255x2
Had to leave after that because I had a new client starting earlier than I had anticipated. Squats felt great and easier than last week, and I’d like to get to 275 on the front squats next time. My rack position was better, but still needs work at the bottom of the squat.
2/7
Bench
385x2
355x5
335x3p
340x3p
345x3p
225x5p (wide grip experiment)
385x2 in 5th week of a calorie deficit…GET ON MY LEVEL. Brought my pinkie out to the ring on “wide” grip, and there was no shoulder discomfort. I may extend my normal grip out this far.
Bent Lateral
25x10x5
Pause Chest Dip
BWx10x4
Down to the low 200s from ~215, and I can feel it the most on bench. Can’t wait to try a wider grip and get back into a calorie surplus in 2 weeks. My squat and deadlift seem to be benefiting from the decreased obesity, though.
2/8
Sumo DL
531x2 (PR)
476x3
Stiff DL
373x6x3
Seated Row
225x10x3
HS Curl
105x10x3
Raining PRs up in dis piece all day uhrry day. About to easily fit into the last notch on my belt, which is down 2 full notches from 5 weeks ago. Considering making a final push and going to 7 weeks after one more adjustment down in macros.
Main DL goal on this training block is 545x2.
2/10
Power Clean
182x2,
202x1,2
217x2
Better, but still not good.
Squat
385x4
Solid…depth felt good, no knee buckling. Weight felt like nothing on my back.
Pause NGBP
350x3,3,4
Felt good, but form is starting to break down as weight gets heavier. Wrists are really wanting to drop as I get past the first rep.
2/11
BB Row
390x6x3
Lat Pressdown
165x12x3
Pullover/Tri Ext
65x8,8,9
Lat Raise
25x12x3
Accessory day is boring.
2/13
Squat
415x2
385x3x3
Pause Front Squat
245x2
260x2
275x2
Leg Press
10PPSx10
Just raping squat right now. Technique feels better every week, and the weight keeps getting easier. I’ve had some shiz go down recently in my personal life, and this has been a nice outlet for controlled rage. Had to AMAP the leg press because I again didn’t have time for 3 sets. Loving front squat still…just feel really good in the gym right now even in week 6 of a deficit.
2/14
Bench
385x2
315x4
335x4
345x4
Wide grip was pretty much a failure. My shoulder felt fine, but I feel no tightness at the bottom and have no spring off the chest. A medium-narrow grip really does seem to be my strongest. I’m planning on keeping wide grip as assistance, though.
Dip
+45x10x4
Pause at bottom.
Bent Lateral
22.5x15x4
2/15
Sumo DL
536x2ish
491x3
Stiff DL
376x6x3
Seated Row
225x10x3
HS Curl
105x10x3
Supinated Front Raise
25x10x3
First rep on DL is like a speed pull right now, just crazy easy. I can’t seem to replicate that setup on the second and keep rushing it, though. I got the second rep about 4/5 of the way up, then gave up on it. I felt no depletion, though, and decided to triple 491 and get something somewhat difficult in.
2/17
Power Clean
183, 203, 213, 218x2
Best yet, but will probably move these to Tuesday.
Squat
390x4
Last was a bit of a grinder.
Pause NGBP
350x3,5
Time running short, so just two sets of bench.
2/18
BB Row
395x6x3
Straight-arm Pressdown
175x10x4
Pullover/Ext
65x10x3
Db Rear Delt
22.5x12x4
2/20
Squat
420x1,2
375x5
Psyched myself out before my first set, then made sure I came back and got the double. Rubished the crap out of the second rep, but it was fine. 375x5 was a 5R PR since surgery.
Pause Front Squat
255x2
275x2
285x1
Couldn’t maintain the rack position on the last set, so didn’t try the second rep. Still trying to figure out the right positioning.
Leg Press
10PPS+10x10
Best my knee has felt on these in years.