I'm Perkisizing!

Training Training Logs
181

Back and Biceps

A) Bench
315 x 2
Probably could have grinded out 3. Meh, looking forward to another week or so when I hope my body will be used to this new job. Things are are starting to feel very good, though.

B) V-Bar Pulldowns
202.5 x 8 x 4
MMC was really great today.

C) HS Pulldowns
3pps x 10-12 x 3

D) Straight Arm Pulldowns (6 reps in top 3rd ROM, 6 in middle 3rd ROM, 6 in bottom 3rd ROM, and 6 full reps)
3 sets
OMG would anyone like me to send them a post card from Pump City?

E) Meadow’s Stretchers
3 x 12-15 and the last set was a dropset

F) Preacher Curls (6 reps in top 3rd ROM, 6 in middle 3rd ROM, 6 in bottom 3rd ROM, and 6 full reps)
3 sets and my arms about fell off

G) Face Down Incline Curls
25 x some x 3

H) Cable Curls
3 x some x some

NOTES: I tried some different techniques today and really liked it. I’m most likely going to be toying with a more BB approach to training after my PL meet.

182

Phase 3 Week 1
48 Days Out

HFS
A) OH Press 135 x 4 x 3
B) Sumo Deadlift 405 x 2 x 3
C) Bench 245 x 4 x 3

D) OH Press
165 x 3 too light
175 x 3 x 3 Pretty sweet considering my PR is 185 x 2
10 Minute Giant Cluster Set: 175 x 1 x 13

E) Meadows Partial Laterals
40 x 20 x 3
Insane pump

F) Seated Laterals
20 x 12 x 3
Wow I had to stand up and cheat the last reps. These were much harder after the partial raises

G) HS Shoulder Press
(10 top-half reps, 5 middle portion reps, rest 10 seconds, 5 fulls reps) x 3

183

Phase 3 Week 1
Squat

HFS
A) OH Press 135 x 4 x 3
B) Deadlift 405 x 2 x 3
C) Bench 245 x 4 x 3

D) Squat
355 x 3 x 4 PR

10 Minute Giant Cluster Set: 355 x 1 x 12

F) Prowler Pushing
9 trips

NOTES: Squats felt great today. It looks like my heels are coming off the floor in the video, but I don’t really feel like they are when I’m squatting. Not sure, but strength definitely felt great today. 355 x 3 was a grinder PR a few months ago, so it felt good to blast through the 4 sets today.

184

PR city up in here. You so strong and perfect

Srsly though good to see your session jump back so fast. Body can adapt to more than many think. Way to push through. Just keep calories high and you will keep crushing it

185

[quote]ryanbCXG wrote:
PR city up in here. You so strong and perfect

Srsly though good to see your session jump back so fast. Body can adapt to more than many think. Way to push through. Just keep calories high and you will keep crushing it[/quote]

Thanks, Ryan. I appreciate the support. Not gonna lie, you’re a motivation to me and others with your work ethics. I thought of my job and training and figured it would be a deload compared to your usual work haha. Funny thing is I actually weighed in at 199.4 this morning which is down a couple of pounds since a week ago. So I’ll probably up the cals a bit more, but I’ll need to eventually hit 198 for my competition in 6.5 weeks. I wouldn’t be as worried if the weigh-ins weren’t a couple of hours before the lifting begins. No way am I going to drop water and stuff for a weigh-in the is a few ours before I’m going for a squat PR LOL.

186

Make me blush man. I just want half your strength levels. Damnit now not only are you the same weight or a tad lighter but 100000x stronger. I will catch you.

On a srs note though i think with the increased activity you will be able to drop weight very easy. High activity plus heavy lifting = easy to cut weight with small reduction in food.

187

@ryan: You’ll get on my strength levels and surpass them with the work you’re putting in! Yeah dropping weight should be really easy. I feel like no matter what I eat, t’m always hungry lol.

Phase 3 Week 2
6.5 weeks out

A) OH Press
(145 x 3) x 4

B) Deadlift
(405 x 3) x 4
^Felt like 225 was on the bar. Wow

C) Bench
(255 x 3) x 3
275 x 1
(295 x 3) x 4

12 Minute Cluster Set: 295 x 1 x 16 or 17 I lost count.

D) Flat DBs (I did incline for the first set but the bench was really wobbly)
100 x 5 x 4
I went through these as fast as possible

E) HS Press
4 sets to get a pump

F) Reverse Grip Cable Extensions
3 sets of pump work and then the gym closed on me lol

NOTES: Starting to feel great now. I worked outside in the heat all day immediately before this, moving wood and working with concrete but I think my body has gotten used to the extra labor by now.

188

You should come down South. That’ll teach you to stop complaining about the heat and work.

post pics of sweaty work body please

189

[quote]mmatt wrote:
You should come down South. That’ll teach you to stop complaining about the heat and work.

post pics of sweaty work body please[/quote]

x93174 on both accounts. Especially the second statement.

190

Have you always been using CT’s methods or did you do something else at the beginning?

191

[quote]AquaCruzer wrote:

[quote]mmatt wrote:
You should come down South. That’ll teach you to stop complaining about the heat and work.

post pics of sweaty work body please[/quote]

x93174 on both accounts. Especially the second statement.[/quote]

I actually took a few videos for my fiancee of me working and I would throw them up here, but it is the most boring stuff ever lol.

I don’t feel comfortable posting up sweaty dirty ashylarryku pictures that don’t showcase my clean goldilocks.

192

[quote]myself1992 wrote:
Have you always been using CT’s methods or did you do something else at the beginning?[/quote]

No, I’ll post a little detail later tonight when I’m done training.

Phase 3 Week 2 Deadlift
~6 weeks out from USAPL meet

A) OH Press (145 x 3) x 4
B) Deadlift (405 x 3) x 4
C) Bench (255 x 3) x 4

D) Deadlift
475 x 3 up 10 lbs from last week but still too easy
485 x 3 x 3

12 Minute Cluster Set:
485 x 1 x 18

E) GHRs
4 sets
the last set I did assisted push up GHRs when I hit failure

NOTES: I had to rush this because I had to get to a family BBQ but I felt absolutely great on deadlifts. I’ll hit 500 for my triples and cluster sets next week. Looking forward to it, because for a long time I had plateaued and 500 was my 1RM.

193

Damn i hate how strong your Dls are. Might as well be an empty bar. nice job man

194

[quote]ryanbCXG wrote:
Damn i hate how strong your Dls are. Might as well be an empty bar. nice job man[/quote]

I hate how weak my squats are lol. Thanks, ryan.

Back and Biceps

A) V-Bar Pulldowns
202.5 x 8 x 3 last set was a little sloppy
195 x 8

B) Straight-Arm Pulldowns (6 reps in top 3rd ROM, 6 in middle 3rd, 6 in bottom 3rd, 6 full ROM)
4 sets at 80

C) HS Pulldowns
3pps x 10 x 3
Wasn’t feeling these as much on the last set so I stopped

D) Stretchers
90 x 12-16 x 4

E) Face Down Incline DB Curls
25s x some x 3
30s x some

F) HS Preacher Curls (6 reps in top 3rd ROM, 6 in middle 3rd, 6 in bottom 3rd, 6 full ROM)
45 for 2 sets, but reps were getting ugly lol
35 for 2 sets
OMG pump was ridiculous

G) Cable Curls
4 sets. Did some heavy partials dropset to full ROM too

NOTES: Real good MMC and pump today. I warmed up with some band pulldowns for a couple of high rep sets and it helped a lot.

195

Don’t bother trying to sabotage your own perfection. You’re not fooling anyone.

196

@spar4tee: You have a way with words.

Been a little busy with work and then I traveled to see my dad (still here) for the weekend, so here’s my past two training sessions. OH pressing did not feel great at all, it was just plain heavy. But, squats felt MUCH better yesterday and I hit some great PRs.

Phase 3 Week 2 OH Press

A) OH Press 145 x 3 x 4
B) Deadlift 405 x 3 x 4
C) Bench 255 x 3 x 4

D) OH Press 175 x 3 x 4 these were a bit too slow, as in really heavy and slow lol. I really should have dropped the weight, but didn’t.

12 minute cluster set: 175 x 1 x 15 reps looked better during the cluster set, as they usually do

E) Heavy Partial Laterals
45s x 20 x 4

F) Seated DB Press
85 x 5 x 4

G) HS Shoulder Press (10 reps in top-haf, 5 in middle-half, rest 10 seconds, then 5 full reps)
4 sets, uhmazing pump

Phase 3 Week 2 Squats
6 weeks out

A) OH Press 135 x 3 x 4
B) Deadlift 405 x 3 x 4
C) Bench 255 x 3 x 4

D) Squat
365 x 3 x 4 PR
My best PR before was 355 x 3, so it felt good to do 4 sets of 365

12 minute cluster set: 365 x 1 x 12
^The skin on my back was tearing off here. I moved the bar a little higher than usual and wasn’t used to it. I couldn’t even sleep last night because whenever I rolled over it felt like some took the roughest sand paper and scraped skin off my back lol.

E) Plate Loaded Squat Press
540 x 8 x 2
590 x 8 x 2

197

Phase 3 Week 3 Bench

A) Bench (265 x 2) x 5
B) Deadlift (415 x 2) x 5
C) OH Press (155 x 2) x 5

D) Bench
300 x 3 x 3 volume PR

15 Minutes of Singles: 300 x 1 x 19 another volume PR

E) Flat DB Bench
(100s x 6) x 6 volume PR

F) HS Press
4 x 8-12

G) Reverse Grip Tricep Extensions
4 x 8-12

NOTES: Felt pretty great today overall. My flat-footed bench has finally caught up, and slightly passed my old on-the-toes bench. This makes me happy since my ROM is much great on flat footed bench than it is on toed bench. Really wish I could press on my toes through USAPL but it is what it is.

Also, sorry for anyone who can’t watch the vid because of the copyright issue with the added music.

198

Saw your comments about gaining weight in the spill. If you plan on stepping on stage for BBing you better pack some size on. If your goal is just to be strong I beleive you can put on a lot of strength without going up BW. Some people have to go up but you dont seem to need that. At least right now. IF you hit a long stretch where you are not gaining strength anymore then maybe you will have to gain. But for BBing purposes you need a lot of mass to fill out that frame and sorry that just wont happen remaining near the weight you are now.

Great PRs man. You are gonna crush your last meet numbers

199

[quote]ryanbCXG wrote:
Saw your comments about gaining weight in the spill. If you plan on stepping on stage for BBing you better pack some size on. If your goal is just to be strong I beleive you can put on a lot of strength without going up BW. Some people have to go up but you dont seem to need that. At least right now. IF you hit a long stretch where you are not gaining strength anymore then maybe you will have to gain. But for BBing purposes you need a lot of mass to fill out that frame and sorry that just wont happen remaining near the weight you are now.

Great PRs man. You are gonna crush your last meet numbers[/quote]

I think you and I are on the same page. I know I’m going to have to gain some actual scale weight if I want to add any decent amount of size. I’ve been hovering around the same BW for a while with only a slight difference in body comp. I’m not afraid to gain some weight and get a little soft (obviously getting soft isn’t the goal, and I’ll do my best to keep fat gain to a minimum) but I’m definitely not someone who is going to hit the breaks because I lose sight of an ab. It’s just that I’m much more interested in competitive PLing right now, and I’d like to hit the 198 class in 5.5 weeks. After that, I may or may not focus more on gaining some actual size. I’m going to be gaining a bit of weight regardless of my goals, because I think I’m holding back some strength gains right now, but how much weight I gain will depend on how I feel when the time comes.

Thanks for the input, ryan!

200

Makes total sense that you wont gain right now becuase you want to stay in that weight class. After the comp you will have to really sit down and think longe/short term goals. Do you want to do another meet? If so when and what weight class? If you want to do BBing you will need to really focus on gaining a ton of mass(not that you dont have a good amount now) to fill that tall frame out. That woudlnt mean that you need to not do PL meets but you woudlnt be able to hit them in the weight class.

You got your head on straight so you will figure it out.