7/18: Week 2 Squat Day
Squats
Barx6x2
135x5
225x1
285x5
325x5
365x4 Failed on 5th rep. Hate going past 3 reps on squats.
Bench Press
135x10
225x6
Red Sling Shot
315x10
345x8
365x6
DL w/orange minis
315x5
315x3
7/20: Week 2 Bench Press
Bench Press
135x10
185x1
230x5
265x5
300x5
4"Block DL(55Lb Bar)
325x5
415x5
475x2
505x2
Prior to lifting for the past 3 weeks I have been doing cardio for a minimum of 40mins. working on fat loss and I also I figure if I can hit numbers at a depleted energy state, I can hit these anytime.
7/22..Start of wk3
DL (55Lb bar)
235x3
325x1
395x5
435x3
485x2
All reps were stop and reset. I have to say doing cardio prior to lifting sucks balls. I know I should not be doing this but if I do not do it before lifting then I will never do cardio and will always have an excuse not do cardio. Really saps my strength, but again, if I continue hitting numbers tired, then I have a good idea come meet time what to open up with and aim for in my final attempt. This week, giving body a break and will TRY NOT to do any weakness training.
7/24: Week 3 squats
Squats
Barx5
135x5
225x1
275x1
325x5
365x4
410x2
hit these squats after 40 min of cardio. Feeling pretty good about being able to hit numbers depleted.
7/27: Week 3 Bench
Bench
Barx10
135x5
225x1
265x5
300x3 Pause press the last rep
335x1x2 Pause press
4"Block pulls (hook grip)
315x2
405x2
500x2
All sets stop and reset
Finished a good cycle of 5/3/1 with good training max selection. I will be doing 2 to 3 weeks of conditioning with korte 3x3 before I switch back to another cycle of 5/3/1.
7/29: Change of plans, instead of doing Korte’s 3x3 for a few weeks, I decided to pick 2 exercises and go 70% after doing 1hr of cardio with 80% coming from time spent on stair stepper
1 hr cardio
Standing Military Press
Barx15
135x5x4
Shoulders could only handle this amount today. Oh well
DL
245x3
365x3x4
All stop, reset and go.
8/3: took it light today
Again, cardio before training
4" Block pulls
315x3x3
405x3x3
Standing Press
Barx15
135x10x2
155x8x3
Still in deload and conditioning mode before starting back on 5/3/1
Alright, since last training been experimenting and dial in carb cycling and so forth…no luck! All I did was put on more weight. So, purchased the Carb-backloading and it sucks balls…I am in day two of prep phase and I couldn’t hit the presribed weight on my 5/3/1 routine for squats…no energy
Also, in addition to my dissertation work, I took on an adjunct position at a community college to teach engineering courses. I teach two classes this semester…very interesting to say the least.
Also did the bench press comp and placed 7th. Heres the vid
Did I say, Carb-backloading sucks monkey balls yet…I WANT CAAAAAARRRRRRBBBBSSSSS!!!
I have to condense my training to weight trainig twice per week due to schedule and family life. today sucked because I had 0 energy but I pushed through it.
Squats
135x1x5
185x1
225x1
275x1
310x3
350x3
400x1 had nothing to push for second and third rep or maybe it was sand in my vagina. Oh well.
DL
315x2
375x3
415x3
475x3
Morning weight
8/22=270.9 1st day of CBL
8/23=267.8
8/25: Still pushing through this horrific diet (CBL)
8/24=266.7
8/25=261.7
Still feeling lathargic when I train, but getting slightly better.
Standing Military Press
Barx10
135x5
155x5
165x5
180x3x2
T-Bar Rows
2 plates x10
3 Plates x10
4 plates x8x2
Hack Squats (narrow stance)
0 plates x5
2 plates x5
4 plates x3 reps x 6 sets
No more energy to do jack and dogg doodoo!
8/26=265.6 Believe since I didn’t eat after training BJJ Friday, just water weight. Also went to wife company picnic and I had a little more than the diet prescribed but only after training early
8/27= 265.5..youngest child had a Bday and I did not have the will power not eat a few slices of pizza at Chucky cheese and birthday cake…
Oh well, it was good!
8/28: 264.7
8/26:
Bench Press
135x10
225x10
250x5
295x5
335x5
4"Block Pulls
315x1
405x1
455x1
525x1x5
8/27
Bottom position squat (squat rack pin 8..half squats)
225x5
315x5
365x5
Walkouts
550Lbs walking back and forth for 5 sets holding for 10 seconds each
Walkouts from one pin position from normal unrack position
550Lbs walking back and forth for 5 sets holding for 10 seconds each
Squats
225x10
275x5
330x5
350x5
Spent, was trying to hit the prescribed numbers from last week. But no more energy. Also, discovered that If I hold heavier weight prior to lifting, the bar felt extremely light and squats were easier. With me, if the bar feels heavy as crap my squat is doomed to fail.
Training on an empty stomach is getting easier and I don’t feel as pissed off and energy depleted. I just don’t last as long and will tire faster than normal.
8/29: 265.7 8/30:264.7 8/31:264.6 9/1:262.0
8/31: Accessory Training…
2bd Bench
135x10
225x10
275x2
325x3x3
375x1x3
Prior to Bench Press, did 35 minutes of cardio. My mind wanted to do squats, but when I tried my hips were still hurting from earlier in week squat session. Also, I can say I am finally used to training on empty stomach. What a rough road and getting beyond the fact that I need carbs to train has given me a new perspective on diet and training. Now it is time to put this CBL to test by pigging out on good carbs at night after training. We shall see!
9/1:
Repeating Squat session from earlier in week since I didn’t hit the prescribed weight due to lack of energy induced by CBL.
Walkouts
315x1 15 seconds
405x1 15 seconds
495x1x3 15 seconds
495x1x3 pick weight from lower setting
Squats
225x5x2
275x3
310x3
350x3
395x3
Not a bad day since I was training on empty stomach and not stuffed with carbs and protein. My preworkout drink consists of 20g of Protein, 10 g BCAA, 5g Creatine. Getting used to training like this.
9/2: DL Day
Went to train open mat first with BJJ instructor. We trained pretty hard (1hr 15 min). Trying to get him readyfor his fight as best as I can. I enjoyed being his grappling dummy, but he had to work to get it..LOL
Then hit the weights.. Only nutrition I had was a predrink of Creatine, 20g protein, 10g of BCAA and an energy booster. After BJJ training, went to hit the weights and had an Intra-training drink of 20g Protein, 10g of BCAA. Very empty stomach but this does not bother me anymore.
DL(All reps stop and reset)
225x1
315x1
340x5
390x5
440x5
Bottom position Bench press from a starting point half-way up
225x5
275x5
325x4
325x3x2
Now, I was energy depleted. The position of the bench press is where I got stuck with my 395Lb bench press attempt. So I am strengthening that portion of the lift. Really felt tricep firing. Oh, bodyweight today was 266. Believe, I had waaaay too much carbs last night and ate too late as well. But I did not feel bloated just full. I will adjust as the CBL stated as I experiment on how much scrumptious carbs I can demolish after training hard.
9/4: Bench Day
Bench
135x15
235x5
275x5
305x5
Red Sling Shot
395x3
415x2
Speed Pulls(orange minis)
320x2x8
9/6: DL Day
DL
275x1x3
315x1x2
365x1
395x5
440x3
495x3 Decided to do a set of three instead of a single.
Back rows
225x10
275x10x6
Did 35min of cardio prior to DL and I am still CBL and training on an empty stomach. Decided to stop looking at scale for a week and take measurements and so forth. progress is good so far.
9/8: AM 0430 training since I ate pizza last night
Volume training and did supersets between Bench Press and DL. 15 second rest in between sets and exercise.
Bench Press
145x10
235x8
235x8
285x6
285x6
285x5
285x5
4"Block Pulls
315x3
315x3
405x3
405x3
405x3
DL from Floor
405x3
405x3
9/9: Just did some circuit training sort of speak
- Dumbbell Incline BP
45x15
65x15
75x15
90x15
100x8
2)Rev Band DL (80Lb off floor, 0 lockout)
325x3
425x3
525x2
525x2
525x2
- BW Pullups
8 reps
8 reps
6 reps
6 reps
5 reps
- BW Dips
8 reps
10 reps
10 reps
10 reps
10 reps
- DLs with orange minis
245x2
245x2
245x2
245x2
245x2
Prior to weight training, did 30 minutes of steady state cardio. Ran through each exercise without to minimal rest..maybe 15 seconds to catch breath. Still CBL and training on empty stomach. After the completion of each of five exercises, took 60 seconds to rest and then ran through each set of exercises.
9/30
My training could be considered crazy by others or not, but as I look at it, It has been stupid. Since April, I really have not had any deload periods. I have pushing pretty hard and then on top of all this, I had a change in diet and techniques; still kept pushing hard.
This explains why I have been hurt for past 3 weeks. My hips, groin, and shoulders gave out and I have been in pain/rehab for past 3 weeks. This was not smart. I lost track of time from a training perspective. Lesson learned, schedule breaks! Feeling better and will do better in future.
9/29: Squat day
Box Squat
135x2x2
185x2
225x2
275x1
325x1
Put on power pants
325x2x4
No power pants
325x1x2
Did some research and discovered a common theme of raw lifters using gear or protective equipment. Discovered there was a difference between the power pants box squats and raw box squats. However, this is reason I did not increase weight when I wanted to. I used the support equipment to do reps in order to keep my hips supported for reps and sets. After use, I wanted to make sure I can still hit the prescribed reps raw. I will continue to do this and not over-shoot my RAW and supported squats.
I also took a tip I saw on youtube that if you are RAW lifter and doing box squats, you should squat to the box as if you are doing a free squat and not do the sit back as far as you can deal. This kept me from rocking back and forth and kept me tight the whole time. Plus I felt more of my legs/quads doing the work. This almost felt like a Pause Squat except I used a box.