8/16
Circuit 1 - Squats and Wide Grip Pullups (Rest 1 minute between exercises)
Squats- 225x3x6
Wide Grip Pullups - 3x6
Omni-Grip Chins (Wide grip pullups, neutral grip chins, supinated chins) - 6-3-2
Elbow on Knee External Rotation - 25x4x6
Nice easy workout today. Mostly just getting in a couple sets to stay fresh for my next week. The external rotation has been a big help this year and I need to keep it up in the weeks to come.
8/20
Bench
135x5
185x4
225x3
275x2
325x1
365x1
395x1 (PR)
405x1 (PR)
315x2
355x2
Wide Grip Pullups (90 sec. rest)
12, 8, 6
Really tired today, but I wanted to go for a PR on bench, and I got two! 395 lb., followed 6 minutes later by 405 lb. (albeit the longest grinder of my life). I’m less than 100 lb. away from my goal (I’m an optimist 
In any case, I’ve decided to take a different track for the next six weeks. My bench has gone up 90 lb. in the last year, largely due to increased neurological efficiency and power, but I am not particularly healthy right now. So my goal for the next 18 weeks is to (1) drop fat (20 lb. ) (2) improve cardiovascular health, and (3) gain a significant amount of muscle (5-10 lb.). I need increased muscle mass to safely put up some higher poundages, but I also need better conditioning, as I feel like crap too much of time. Here is my rough plan for the next 8 weeks…
Wk 1-4: Cluster training
Wk 5-8: Advanced German Body Composition
Any thoughts would be appreciated. Don’t hate on AGBC - it really does work. It worked for me in the past; I just need to stick to my diet this time when it’s done (I don’t have the money to buy I3G).
8/22
Deadlift (Pronated grip, Single Cluster - 10x1 with 30 sec. rest)
135x5
225x5
275x2
315x15x1 (30 sec. rest between reps)
Omni Grip Chins alternated with Single Arm Barbell Shrugs (2 rounds)
Chins - 8-3-2, 6-2-1
SABarbell Shrugs - 95x2x8 on 22X tempo
Back Extensions
2x12 on 31X
Decline Sit-Ups
1x12
Mostly structural work today. I thoroughly enjoyed the single cluster of deadlifts. I’ve taken almost a month off from heavy deadlifts since I pulled my intercostal, so I was expected 315 to be heavy, but it wasn’t anywhere near as bad as I thought it would be.
My grip was still relatively strong from doing pull-ups regularly while I was in PA, so even with a pronated grip the lift felt pretty easy. I didn’t really start to feel it until the last repetition or two; I was only shooting for ten, but my training partner and I felt like pushing for more. I had never tried the single arm barbell shrugs before; it’s supposed to be good for shoulder health as well as the traps, and I definitely liked the range of motion.
Cannot wait for Friday’s leg workout…
8/24
Bench
185x5
225x3
275x2
315x2
345x1
375x1
315x1
275x1
My lower back was so sore from the deadlifts I did on Wednesday that I couldn’t even contemplate doing squats today. I am going to try to perform them tomorrow, along with some rotator cuff and mid-back work. Instead, I just practiced benching a little bit. Definitely still a bit fatigued from the workout on Tuesday though.
If you’re ever near Chicago, come to Quads southside. We like new people 
CS
[quote]CSEagles1694 wrote:
If you’re ever near Chicago, come to Quads southside. We like new people
CS[/quote]
I hope to take you up on the invite - I’m going to start attending classes at the University of Chicago in October, so I won’t be far from there.
[quote]KingKai25 wrote:
[quote]CSEagles1694 wrote:
If you’re ever near Chicago, come to Quads southside. We like new people
CS[/quote]
I hope to take you up on the invite - I’m going to start attending classes at the University of Chicago in October, so I won’t be far from there.
[/quote]
Jesus Christ, you must be a smart mofo. What will you be studying?
CS
[quote]CSEagles1694 wrote:
[quote]KingKai25 wrote:
[quote]CSEagles1694 wrote:
If you’re ever near Chicago, come to Quads southside. We like new people
CS[/quote]
I hope to take you up on the invite - I’m going to start attending classes at the University of Chicago in October, so I won’t be far from there.
[/quote]
Jesus Christ, you must be a smart mofo. What will you be studying?
CS[/quote]
I’m starting a graduate program in Religion. I’m pretty excited. You’re in college, right? Where are you at and what are you studying?
[quote]KingKai25 wrote:
[quote]CSEagles1694 wrote:
[quote]KingKai25 wrote:
[quote]CSEagles1694 wrote:
If you’re ever near Chicago, come to Quads southside. We like new people
CS[/quote]
I hope to take you up on the invite - I’m going to start attending classes at the University of Chicago in October, so I won’t be far from there.
[/quote]
Jesus Christ, you must be a smart mofo. What will you be studying?
CS[/quote]
I’m starting a graduate program in Religion. I’m pretty excited. You’re in college, right? Where are you at and what are you studying?[/quote]
Nope, I’m still in high school - I’m a senior. I’m not sure if I’m going to college yet. I’m perfectly capable of going anywhere and doing well (3.8 GPA, 29 ACT), but I want to enlist in the Army first. I want the life experience before I go to college. My main goal is to become an officer, but again, I want to enlist first.
CS
[quote]CSEagles1694 wrote:
[quote]KingKai25 wrote:
[quote]CSEagles1694 wrote:
[quote]KingKai25 wrote:
[quote]CSEagles1694 wrote:
If you’re ever near Chicago, come to Quads southside. We like new people
CS[/quote]
I hope to take you up on the invite - I’m going to start attending classes at the University of Chicago in October, so I won’t be far from there.
[/quote]
Jesus Christ, you must be a smart mofo. What will you be studying?
CS[/quote]
I’m starting a graduate program in Religion. I’m pretty excited. You’re in college, right? Where are you at and what are you studying?[/quote]
Nope, I’m still in high school - I’m a senior. I’m not sure if I’m going to college yet. I’m perfectly capable of going anywhere and doing well (3.8 GPA, 29 ACT), but I want to enlist in the Army first. I want the life experience before I go to college. My main goal is to become an officer, but again, I want to enlist first.
CS[/quote]
Wow! Impressive scores, man! That’s a seriously commendable decision.
8/27
Bench
185x5
225x4
275x2
315x12x1 w/30 sec. rest between reps (every rep paused)
Alternate Neutral Grip Chins with Flat Dumbbell Presses (1 minute rest between exercises)
NG Chins - 4x6
FDP - 50x4x8 w/44X tempo
Alternate Rear Delt Raises, Seated External Rotations, and Barbell Curls (30 sec. between exercises)
RDR - 10x3x12
SER - 25x3x6
BC - 85x3x5 on 31X tempo
Starting going low carb yesterday, following Tim Henriques recommendations for easy carb cycling. I’m going to shoot for 50 grams of carbs per day for the next several weeks, mostly eating fibrous, cruciferous vegetables (broccoli, spinach, etc.). So far, I feel terrible, but I still felt like I had a decent session today. I felt very strong with 315 - I was going to shoot for 20 reps, but on number 12 my lifting partner lost concentration and nearly dropped 235 on his chest, so the time it took to help him rerack the weight and get set took too much time. Nevertheless, I was happy with the performance overall. I did single clusters this week; next week, I’ll shoot for 3-4 cluster sets of 5 reps with significantly more weight.
8/29
Deadlift (Clean Grip)
135x5
225x5
275x3
325x10x1 w/ 30 sec. rest
Military Press
135x10x1 w/30 sec. rest
Omni-Grip Pullups (Wide, Neutral, Supinated - 2 minutes rest between sets)
8-3-2
6-2-1
5-2-1
Supinated Isolateral Rows and Wide Grip Isolateral Rows (Superset)
80x10 on 31X tempo
45x8 on 31X tempo
Hammer Curls (One and A Quarter Reps)
30x8
25x3
A decent amount of auxiliary work today after the main lifts. Since I just started this 10x1 program, I’m starting out pretty light. Deadlifts are slowly coming back after that intercostal injury - I’m doing every rep with a pronated grip, and I’m getting good speed off the floor. The rows after the pull-ups were excruciating - my right lat cramped up so bad near the end of the set that I couldn’t even flex it. I plan on adding more volume in the weeks to come.
8/31
Close Grip Bench (Single Cluster Set)
135x3
185x3
225x3
275x10x1 w/15 sec. rest
Omni Grip Pullups (Wide, Neutral, Supinated - 2 minutes rest)
8-3-2
7-2-2
5-2-1
Squats (Single Cluster Set)
135x3
185x3
225x10x1 w/15 sec. rest
Barbell Curls (Super Strict - 31X tempo)
95x3x5, 2x3
9/3
Bench (Clusters - 4 total clusters, 4 minutes rest)
135x5
185x3
225x3
275x2
315x1
345x2x5x1
345x1x4x1
345x1x3x1
Alternate Neutral Grip Chins w/ Flat Dumbbell Presses (60 seconds between exercises)
NG Chins - 4x6
FDP - 55x4x8 on 34X tempo
Dumbbell External Rotations
25x3x8
Barbell Curls (15 total reps, 30 sec. rest intervals)
115x5-2-2-3-3
Bench clusters felt fantastic. I also felt significantly stronger than last week - my chins were more powerful and those flat dumbbell presses (which I’m using mostly to re-lengthen my pecs) hardly hurt at all today. Even the external rotations felt stronger. As for the barbell curls, I’m following Wendler’s advice and adding them in to further improve my bench. I just didn’t have enough time to do 5 sets of 10 reps today
solid benching with singles, keep it up
9/5
Deadlift (Single Cluster)
135x5
225x3
275x2
335x10x1 w/30 sec. rest
Military Press (Single Cluster)
115x3
155x10x1 w/15 sec. rest
Omni Grip Pull-ups (wide, neutral, supinated - 2 minutes rest)
10-2-2
6-2-1
5-2-1
Superset - Hammer Strength High Row Low Row (2 rounds)
80x2x12
45x2x10
Circuit - Hammer Curls (One and a quarter reps)/ Back Extensions/ Leg Raises
HC - 30x2x8
BE - 2x12
LR - 2x12
9/7
Close Grip Bench (Single Cluster - 31X tempo)
135x5
185x3
225x3
275x10x1 w/10 sec. rest
Squats (Single Cluster)
135x3
185x3
225x3
245x10x1 w/15 sec. rest
Omni-Grip Pull-ups (wide, neutral, supinated - 2 minutes rest)
11-2-2
6-1-1
6-1-1
Dumbbell External Rotations
25x4x8 w/90 sec. rest
Barbell Curls
55x5x10 w/60 sec. rest
Great workout tonight. Felt tired going in, but after the warm-ups on the bench I felt great. I dropped five seconds of rest between each rep on the close grip bench this week without any drop in performance. I was extremely powerful off the chest. Also, I upped the weight 20 lb. on the squats but felt significantly stronger. Finally, my pull-ups are really improving, even if my total number is not increasing much. I have two more weeks on my current program before I start German Body Comp.
9/10
Bench (Clusters - 3 rounds, 4-5 minutes rest)
135x5
185x5
225x3
275x2
315x1
345x2x5x1
345x1x3x1
Alternate Neutral Grip Chins w/ Flat Dumbbell Presses (3 rounds, 1 minute rest)
NGC- 2x6, 1x8
FDP- 60x3x8
Dumbbell External Rotation
25x3x8
Cable Elbow-at-Side External Rotation
10x2x12
Barbell Curls (1 minute rest)
55x5x10
I deloaded a bit today. I was able to move the weight on the bench, but I didn’t have much power, so I decided to drop the number of sets. I think I could have gotten a set and rep PR on Cluster sets this week, but not without screwing me up for next week. I only did 3 sets of Chins and flat dumbbell presses as well.
9/12
Deadlift (Single Cluster)
135x3
225x3
275x3
315x2
335x10x1 w/30 sec. rest
Military Press (Single Cluster)
135x3
165x10x1 w/15 sec. rest
Omni-Grip Pull-Ups (3 rounds, 2 minutes between rounds)
11-2-2
7-1-1
6-1-1
Superset - Hammer Strength High Row Low Row (2 rounds)
80x2x12
70x2x8, 6
Hammer Curls (Drop set)
30x10
25x5
Decent workout today. Essentially the same as last week, though I upped my pull-ups to 32 total reps.
9/14
Close Grip Bench (Cluster)
135x5
185x3
225x3
275x1
295x1x5x1 w/15s rest on 31X tempo
Wide Grip Pull-Ups (1-5, 30 sec. rest between sets, 2 rounds = 30 reps)
Leg Press (60 sec. rest)
1ppsx20
2ppsx20
3ppsx15
4ppsx12
5ppsx10