Monday April 25, 2011
Warmed up with the bar
Squat (deep as fuck)
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
Medicine Ball Slams
3 x 20 w/ biggest med ball I could find
-Finally taking a deload. My nutrition was piss poor over the weekend and I felt like crap today. I also need to reorganize my training schedule a bit since my weekly schedule is changing.
have you tried the 531 program using the power lifting templet with main lifts one per week, more is not always better. better is better is better
for example Monday Squat,upper work back lat pull or chins 5 sets of 10
Tuesday Bench,flat dumbbell press 5 of 10 face pulls 3 of 20
Thursday dead lift , standing or seated good morning 5 of 10, dead stop dumbbell rows 5 of 10
Friday standing mill press face pulls 5 of 10 lat raises 5 of 10
don’t worry about the assistane stuff to much if your main lifts are going up that all that matters
work on your raw strength first use the gear for meets training
[quote]axelcat wrote:
have you tried the 531 program using the power lifting templet with main lifts one per week, more is not always better. better is better is better
for example Monday Squat,upper work back lat pull or chins 5 sets of 10
Tuesday Bench,flat dumbbell press 5 of 10 face pulls 3 of 20
Thursday dead lift , standing or seated good morning 5 of 10, dead stop dumbbell rows 5 of 10
Friday standing mill press face pulls 5 of 10 lat raises 5 of 10
don’t worry about the assistane stuff to much if your main lifts are going up that all that matters
work on your raw strength first use the gear for meets training [/quote]
Actually, 5/3/1 was one of the first routine I did. I made great progress on my deadlift and OHP using it. Typically I try to follow Jim Wendler’s approach to training by getting in and getting out, but it doesn’t always end up that way. I have noticed that I have to do some form of each lift at least once a week to keep making progress on it. Oddly enough, I was actually thinking today that I might do a few cycles of 5/3/1 to put a few extra pounds on my lifts.
When I was on my prohormone cycle I could handle the volume I was doing and I had my diet in check. I recently came off of the PHs and now my diet is all fucked up. I’m pretty much taking my first “deload” in months and trying to get my nutrition in order.
I 100% agree with your view on gear. I have been trying to learn my briefs lately so I haven’t done a whole lot of raw squatting. I think the gear has made me weak out of the hole when I’m raw. I’m also going to try and get away from box squatting as an ME movement for a little bit and try free squatting to see if it makes any difference.
Thanks for your input!
*As a side note, when my friends as me for help making a routine, I typically throw them in the direction of 5/3/1 based on the fact that it’s so easy for them to understand and make progress on.
Wednesday April 27, 2011
Jump Rope
Soft Tissue
Mobility
Bench Press
95 x 8
135 x 10
185 x 8
225 x 4
245 x 2
275 x 1 (Fail. I probably shouldn’t have attempted this.)
215 x 4
Rope Pushdowns
3 x 10
DB Rows
3 x 15
Seated Power Cleans
3 x 15
-My form was really off on the bench today. I think I can get 275, but today wasn’t that day.
Friday April 29, 2011
Jump Rope
Soft Tissue
Mobility
Power Clean
115 x 5
135 x 5
155 x 5
185 x 3
Deadlift
225 x 5
275 x 5
315 x 5
335 x 3
SSB Good Morning
3 x 10
Hanging Leg Raises
10, 8, 6
Saturday April 30, 2011
Missed my training session since I was in Columbus, OH to help my training partners at their SPF meet. There were some pretty big names there including Dave Tate, Jim Wendler, Ted Toalston, and Louie Simmons. Got a chance to see a couple grand squats in person. I’m definitely going to start attending more meets, even if I’m not lifting in them. I still don’t want to compete until I can put up some decent numbers.
Monday May 2, 2011
Buffalo Bar Box Squat
105 x 5
145 x 5
195 x 5
235 x 5
285 x 5
325 x 3
*w/ Briefs
375 x 3
415 x 2
435 x 1
Chain Reverse Hyper
5 x 10
Hanging Leg Raises
50 total
GHR w/ Monster mini
3 x 10
Wednesday May 4, 2011
Bench Press
95 x 6
135 x 6
155 x 5
185 x 5
205 x 5
225 x 3
245 x 2
260 x 1
275 x 0 (Failed half way)
Floor Press
135 x 5
185 x 5 x 4
Power Shrugs
135 x 3
225 x 3
315 x 3
405 x 3 x 4
Barbell Rows
4 x 12
-My dads birthday today so I figured I would go for a bench PR and video tape it for him. Too bad I missed it.
Friday May 6, 2011
Power Clean
95 x 5
135 x 5
155 x 5
175 x 5
Deadlift
135 x 5
245 x 5
285 x 5
315 x 5
345 x 1
365 x 1
385 x 1
SSB Goodmornings
5 x 10
Sledgehammer Swings
100 each side
Saturday May 7, 2011
Bench Press w/ 2 chains
8 x 3
Overhead Press
95 x 5
115 x 5
135 x 8
Weighted Chins
12, 8, 6, 6
Kettlebell Upright Rows w/ Rope
5 x 10
Friday May 13, 2011
Speed Pulls w/ Minibands
135 x 1 x 6
Deadlift
work up to 405 x 1
SSB Goodmornings
5 x 10
Incline Situps
3 x 20
Saturday May 14, 2011
Speed Bench w/ Minis
6 x 3
Overhead Press
75 x 5
95 x 5
105 x 3
125 x 3
135 x 6
95 x 8 x 2
Inverted Rows
4 x 15
Barbell Curl
3 x 10
Monday May 16, 2011
SSB Box Squat (slightly below parallel)
worked up to 335 x 1
295 x 3
Deficit Deadlift
135 x 8
225 x 8
225 x 8
225 x AMRAP (I lost count around 12)
Sidebends
3 x 10
-I felt awful today. My girlfriend left for bootcamp and will be gone for 5 months minimum. Squatted 355 raw last week (walked it out, no belt) and pulled 405 on friday. 20lb PR and 10lb PR respectively.
Wednesday May 18, 2011
Bench Press
worked up to 275lbs
Bench Press
5 x 10
Cable Skullcrushers
5 x 10
Pendlay Rows
5 x 10
Power Shrugs
4 x 5
Monday May 23, 2011
Deadlift
worked up to 415 x 1
Front Squat
2 x 8
1 x 3
Lying Leg Curl
3 x 8
Hanging Leg Raises
50 total
-I had an issue with my computer so I haven’t been able to update my log recently, but from here on out it should be back on track. I also don’t remember the numbers I have been using to work up since I usually go by feel and disregard the amount I’m using.
Wednesday May 25, 2011
Bench Press
w/ FatGripz
95 x 10
135 x 5
185 x 5
w/o fatgripz
225 x 3
245 x 2
185 x 12
Incline DB Fly
3 x 12
Neutral Grip Pulldowns
3 x 12
Wide Grip Cable Row
3 x 12
Weighted Dips
2 x 12
-Experimenting with HIT as assistance work. I would basically do my main lift, then for all assistance movements I do 1 - 2 warm up sets 1 work set to all out failure plus a few forced reps and negatives. I want to add some more size and hopefully lifting like this will do it but I’m going to have to be careful of burn out. To get enough volume to areas I am going to add my arm day to one of my previous off/cardio days. I can still get in cardio on that day since it will only be about 2 exercises for my biceps and 2 for my triceps. If this test goes well then the next step is finding an efficient way to work cardio in for more than once a week.
Friday May 27, 2011
Power Clean
135 x 5
155 x 5
185 x 3
205 x 2
225 x 1
225 x 1
Squat
135 x 5
225 x 5
275 x 5
Goodmorning
2 x 10
Lying Leg Curls
2 x 10
Standing Calf Raises
3 x failure, 10 sec rest between sets
Seated Calf Raises
3 x failure, 10 sec rest between sets
Hanging Leg Raises
30 total
Monday May 30, 2011
Stair Jumps (didn’t have a box)
about 8-10 jumps total
Barbell Step ups
2 x 8
1 x 14
Barbell Glute Bridges
3 x 10
-I did this work out at around 9pm after doing some landscaping work for 4 hours earlier in the day. I was pretty exhausted so I decided to keep it simple.
Tuesday May 31, 2011
Bench Press
95 x 10
135 x 10
185 x 5
225 x 3
245 x 1
DB Bench Press
3 x 10
T-Bar rows (neutral grip) super set w/ wide grip t-bar rows
3 x 8* did not put the weight down when switching grips
Barbell Curls
2 x 10
-My bench has gotten a lot weaker and I need to figure out why. It might have something to do with a lack of protein in my diet on occasion and tendonitis in my forearm.
Thursday June 2, 2011
Squat
worked up to 335 x 3
Weighted Back Raise
3 x 10
Timed Pulldown Abs
30s, 45s, 60s
Car Pushes
5 pushes
-I’m not sure what the distance was on the car pushes but we went as fast as we could. By the end I was about to throw up and my legs would barely hold me up.
Friday June 10, 2011
Deadlift
135 x 10
185 x 10
225 x 8
275 x 5
315 x 5
335 x 3
355 x 3
Bulgarian Split Squat w/ KBs
3 x 8
Back Ext. on GHR
3 x 10
Leg Raises
Some
-I have started running as a warm up to my lifting. My girlfriend wants me to run 2-3 miles with her so I’m trying to get back up to that, plus I was tired of being winded all the time. Steady state cardio as warm up (.5 to 1 mile until that gets easy then working up to 2), Lifting 4 days still but Sprinting and interval running has been added as well as moving strongman events for more endurance. If I feel I need to cut a day of lifting to help recovery then I will.
Right now the weekly layout looks like such:
Monday: DE Lower strongman
Tuesday: ME Upper
Wednesday: Intervals
Thursday: Rest
Friday: ME Lower Sprints (weighted, short distances)
Saturday: RE/DE Upper
Sunday: Rest(or active recovery like 1 mile once I work back up to it)
If I feel the need to cut a day it will look something like this:
Monday: ME Lower Sprints
Tuesday: Rest
Wednesday: ME Upper
Thursday: Intervals
Friday: Rest (active recovery)
Saturday: Fullbody/Strongman
Sunday: Rest
Distances for intervals will be waved over a 5 week period with distances ranging from 800m to 50m adding up to approximately 3200m or slightly more each week. I have used with method personally and with various people with great results. Credit goes to Ross Enamait.