11/17
Omni-Grip Pull-Ups (2 minutes rest between sets, 34 total reps)
11/2/1
8/2/1
6/2/1
Superset - Rack Pulls and Barbell Curls (1 minute rest between exercises)
Rack Pulls- 135x3, 225x3, 315x3, 365x3x6
Barbell Curls- 65x3x12
Very short workout. Just wanted to try out Anaconda and see if it improved my performance and/or DOMS. I definitely woke up this morning feel great, so I think it helped a lot. Very excited for tomorrow!
11/19
Bench Press (Work up to 90%+ of 1RM, then 20+ Singles with 85-90%, resting only 30 seconds between reps)
135x5
185x4
225x3
275x2
315x1
345x1
365x1 (felt awful, so decided to stop there)
335x24x1
Poliquin Inclines (6-8 reps at three different angles, resting 3 minutes between sets)
60x2x8,8,8
Neutral Grip Chins (Just to give my back some stimulation)
2x6
Rear Delt Swings - 35’sx1x60 reps, drop to 10’s for 15 reps
Barbell Curls - 65x3x12, 2x8 (1 minute rest between sets)
Started the Pulse Feast diet today, which really killed my energy going into the gym. I think another factor was the relatively restless night of sleep, but despite feeling like 365 was super heavy, I came back in and killed it with 335. Very tiring regimen but super effective, and just like last week, I really felt my nervous system charge up early on in the singles-sets. I did some upper chest/pump work after that, all of which felt great. As I said, I started the pulse feast, so I was pretty hungry going into training today and I didn’t really notice a huge boost from the Anaconda. Still, despite a lot of neurological fatigue, I had a pretty great day, so I am happy with that.
11/24
Very short workout - I hadn’t lifted all week and I was in a hurry to see a movie, so I only had twenty minutes. Decided to do some Wide Grip Pull-Up rep ladders followed by some dumbbell external rotation work. Despite the week off, I felt really great in the gym; I thought for sure my pull-up numbers would have gone down, but they didn’t. I rested about 90 seconds after that and was able to do another 8 reps, which is really good at a bodyweight of 302. And this pulse feast diet is definitely paying off, as I’ve lost at least two lb. since Monday.
Wide Grip Pull-Ups - 1-5 Rep Ladders w/ 30 sec. rest
3x1-5
Dumbbell External Rotations - 1 minute rest between sets
25x2x8
Hey Man,
Are you using MAG-10 after Anaconda? Also, how tall are you? All those pull-ups at 302 is amazing!
[quote]strangemeadow wrote:
Hey Man,
Are you using MAG-10 after Anaconda? Also, how tall are you? All those pull-ups at 302 is amazing![/quote]
Hey! Yeah, my diet is basically a MAG-10 shake in the morning (6:30-7:00 am), another thirty-forty minutes before my workout (12:00), Anaconda immediately pre and during my workout (12:30-1:45), and then another MAG-10 shake at around 3:00 pm. After 7:00, I eat a ton of protein, vegetables, and some other carbs if I’m still hungry. I really like the MAG-10 shakes. As far as the pull-ups, I’m actually 6’5". I think the 12 years I spent swimming and training lats regularly for swimming helped me establish a really solid mind-muscle connection.
Are you going to try 315 again soon? The way you were hitting those triples on the bench - 315 is going to be a breeze.
[quote]KingKai25 wrote:
[quote]strangemeadow wrote:
Hey Man,
Are you using MAG-10 after Anaconda? Also, how tall are you? All those pull-ups at 302 is amazing![/quote]
Hey! Yeah, my diet is basically a MAG-10 shake in the morning (6:30-7:00 am), another thirty-forty minutes before my workout (12:00), Anaconda immediately pre and during my workout (12:30-1:45), and then another MAG-10 shake at around 3:00 pm. After 7:00, I eat a ton of protein, vegetables, and some other carbs if I’m still hungry. I really like the MAG-10 shakes. As far as the pull-ups, I’m actually 6’5". I think the 12 years I spent swimming and training lats regularly for swimming helped me establish a really solid mind-muscle connection.
Are you going to try 315 again soon? The way you were hitting those triples on the bench - 315 is going to be a breeze.[/quote]
I really feel the Anaconda/Mag10 combo makes my recovery a breeze. And I’ll be 44 in March. Holy shit, 6’5"? Dude, you’re really strong, good for you. Did 2 easy singles of 305 this morning. I think confidence is my issue with 315. I want to be able to do it with no lift off and kick it’s ass, so I’m really close and feel good about it.
Keep it up!
[quote]strangemeadow wrote:
[quote]KingKai25 wrote:
[quote]strangemeadow wrote:
Hey Man,
Are you using MAG-10 after Anaconda? Also, how tall are you? All those pull-ups at 302 is amazing![/quote]
Hey! Yeah, my diet is basically a MAG-10 shake in the morning (6:30-7:00 am), another thirty-forty minutes before my workout (12:00), Anaconda immediately pre and during my workout (12:30-1:45), and then another MAG-10 shake at around 3:00 pm. After 7:00, I eat a ton of protein, vegetables, and some other carbs if I’m still hungry. I really like the MAG-10 shakes. As far as the pull-ups, I’m actually 6’5". I think the 12 years I spent swimming and training lats regularly for swimming helped me establish a really solid mind-muscle connection.
Are you going to try 315 again soon? The way you were hitting those triples on the bench - 315 is going to be a breeze.[/quote]
I really feel the Anaconda/Mag10 combo makes my recovery a breeze. And I’ll be 44 in March. Holy shit, 6’5"? Dude, you’re really strong, good for you. Did 2 easy singles of 305 this morning. I think confidence is my issue with 315. I want to be able to do it with no lift off and kick it’s ass, so I’m really close and feel good about it.
Keep it up![/quote]
I completely understand that. I generally prefer to work up to a weight until I can dominate it. And 315 at 44? I hope I keep my strength up as much as you have when I get older.
11/26
Bench (3x1 over 90%, then 3x4, resting about 3-4 minutes between sets)
135x5
185x4
225x3
275x2
315x1
345x1
365x1
385x2x1
335x3x4
Poliquin Inclines (Three different angles w/dumbbells)
70x2x6,6,6
70x1x6,6
Neutral Grip Chins (Weighted; alternating with sets of inclines)
25 lb.x3x5
Dumbbell External Rotation
25x2x8
Superset - Barbell Curls and Lateral Raises (4 rounds, 1 minute rest)
BC- 95x8,7,6,5
LR- 15x4x12
Great workout today. Aside for a short workout on Saturday, I hadn’t lifted since last Monday, and with the diet I was following this week, I really should have lifted more. I’m definitely dropping fat fast, which was my goal (I even got a comment from a regular at the gym about how much I had leaned out since October), but to prevent muscle loss, I need to keep up my strength work. Also, I am going to eat normally on Mondays; trying to lift heavy on the pulse feast is just too difficult for me without a bucket of stims.
Anyway, I’m training until Christmas-week with Eric Cressey’s four week post-activation potentiation protocol, hoping to hit a PR on the bench before Christmas day. Today, I ramped up to 3 singles over 90% of my 1RM, then performed 3 sets of 4 reps with 335. Since I hadn’t done reps for a while with anything over 275, I thought I might have trouble with 335, but after the singles, the weight flew up. This was despite my rather lax leg drive; again, I don’t have as much energy on this pulse feast diet, so I had trouble maintaining tightness or even using much leg drive. My partner said I was mostly muscling the weight up.
11/28
Deadlifts (all with pronated grip)
135x5
185x3
225x3
275x3
315x5
325x4
335x3
345x2
355x1
Omni-Grip Pull-Ups (Wide Grip, Neutral Grip, Reverse Grip)
12-2-1
7-2-1
Low Row and Face Pull Superset (4 rounds w/ 45 sec. rest)
LR- 125x4x12
FP- 40x4x12
Wide Grip Pull-Ups Rep Ladders (30 sec. rest)
1-4x2
12/3
Bench (3x1 over 90%, 3x3, resting 3-4 minutes between sets)
135x5
185x4
225x3
275x3
315x1
345x1
370x1
385x2x1
340x3x3
Wide Grip Pull-Ups (HDL style - 5/4/3/2/1 with 10 sec. between micro-sets and 2 minutes between rounds)
5/4/3/2/1 = 15 reps
5/4/1 = 10 reps
4/3/1/1 = 9 reps = 34 reps total
Barbell Curls and Lateral Raises (alternate, resting 45 sec. between exercises, 4 rounds)
BC- 95x4x8,7,6,6
LR- 15x4x12
Great workout today. Definitely felt better than last week in terms of alertness (I decided to eat something in the morning before going to school), though I don’t think my recovery between sets was as good, as I did not have anaconda with me to school. I tried to use HDL style ladders for the chins and LOVED it; it was way harder than rep ladders on chins. Going to keep that one in my repertoire for sure. I also lost another pound this week despite not eating super well, so I am happy about that.
12/5
Deadlift (5/4/3/2/1, resting 3-4 minutes between sets, all with pronated grip)
135x5
185x3
225x3
275x3
320x5
330x4
340x3
350x2
365x1
Wide Grip Pull-Ups (HDL style, Resting 10 sec. between micro-sets and 2 minutes between rounds)
5-4-3-2-1 = 15 reps
5-3-1-1-1 = 11 reps
4-3-2-1 = 10 reps = 36 reps total
Low Row and Face Pulls (4 rounds, resting 45 sec. between exercises)
LR- 135x3x10 (drop set on last round - 150x12-135x8-115x8)
FP- 50x4x10
Good workout today. I felt really strong throughout. Trying to get my lower lats to finally grow a bit.
12/7
Close Grip Bench and Dumbbell Curls (Alternating, resting 1 minute between exercises)
CGB- 135x5
185x3
225x3
275x5
285x4
295x3
305x2
315x1
DC- 90x5x6
Wide Grip Pull-Ups (Rep Ladders 1-5, resting 30 sec. between sets)
1-5x3, 1-4 (4 on 5) = 59 reps
Wanted to get in a little more back work today, and I was extremely pleased with my pull-ups. I don’t remember the last time I was able to complete that many sets of rep ladders. I also did some close grip benching just to wake up my nervous system and give my triceps a little work before I bench on Monday. Very good workout.
12/11
Bench Press
135x5
185x3
225x3
275x2
315x1
345x1
365x1
385x1
405x2x0 (Had absolutely no power today)
385x1
340x1x4
That’s really all I had time and energy for today - my workout partner came late, but I also didn’t have the energy to lift heavy today. I felt great yesterday, but I slept really poorly last night and felt terrible all day. 405 felt really heavy both times; I got it to the sticking point (2 inches off my chest) but couldn’t get past there. I really didn’t have any leg drive; I just felt tired. I’m not sure if I’m just not recovered from all the singles and triples I’ve been doing for the last couple weeks, or maybe my continued weight loss (down under 300 now) contributed as well. Anyway, it’s also finals week, so I’m hoping to lift tomorrow, and possibly saturday as well.
[quote]KingKai25 wrote:
12/11
Bench Press
135x5
185x3
225x3
275x2
315x1
345x1
365x1
385x1
405x2x0 (Had absolutely no power today)
385x1
340x1x4
That’s really all I had time and energy for today - my workout partner came late, but I also didn’t have the energy to lift heavy today. I felt great yesterday, but I slept really poorly last night and felt terrible all day. 405 felt really heavy both times; I got it to the sticking point (2 inches off my chest) but couldn’t get past there. I really didn’t have any leg drive; I just felt tired. I’m not sure if I’m just not recovered from all the singles and triples I’ve been doing for the last couple weeks, or maybe my continued weight loss (down under 300 now) contributed as well. Anyway, it’s also finals week, so I’m hoping to lift tomorrow, and possibly saturday as well. [/quote]
For what it’s worth, I think that losing weight and keeping the bench up are really hard to do. Probably just stress and lack of recovery. Next time you’ll dominate. I mean, dude, your log is pretty awesome.
[quote]strangemeadow wrote:
[quote]KingKai25 wrote:
12/11
Bench Press
135x5
185x3
225x3
275x2
315x1
345x1
365x1
385x1
405x2x0 (Had absolutely no power today)
385x1
340x1x4
That’s really all I had time and energy for today - my workout partner came late, but I also didn’t have the energy to lift heavy today. I felt great yesterday, but I slept really poorly last night and felt terrible all day. 405 felt really heavy both times; I got it to the sticking point (2 inches off my chest) but couldn’t get past there. I really didn’t have any leg drive; I just felt tired. I’m not sure if I’m just not recovered from all the singles and triples I’ve been doing for the last couple weeks, or maybe my continued weight loss (down under 300 now) contributed as well. Anyway, it’s also finals week, so I’m hoping to lift tomorrow, and possibly saturday as well. [/quote]
For what it’s worth, I think that losing weight and keeping the bench up are really hard to do. Probably just stress and lack of recovery. Next time you’ll dominate. I mean, dude, your log is pretty awesome.[/quote]
From multiple cases that I’ve seen personally, weight loss impacts bench more than any other lift.
@Strangemeadow and Csulli - Thanks gents. I appreciate the perspective and encouragement. I’m going to try to get more sleep and just relax.
12/12
Wide Grip Pull-Ups (HDL Style, for 3 rounds, 2 minutes rest between rounds)
5-4-3-2-1 (x2)
5-3-2-1 = 41 reps total
Seated Low Row (underhand grip)
135x2x12
Dumbbell External Rotation (75 sec. rest)
25x5x6
Barbell Curls (60 sec. rest)
65x5x10
12/15
I’m going to visit my family in PA over Christmas break for the next two weeks, so I decided to give 405 another try before heading home to my crappy Gold’s Gym with benches that are barely 12" off the floor. 4 hours of sleep two nights ago, 8 hours last night, and I felt tired. But I knew I needed to hit it again, so I downed an energy drink and went to my old gym in Wheaton, the one with my favorite benches…
Bench
135x5
185x4
225x3
275x2 (felt solid)
315x1 (flew up)
345x1 (flew up)
365x1 (flew up)
385x1 (just over a second on the concentric - no slow down)
405x1! (still a grinder, but better than before)
Felt awesome! I had my feet closer to my body (heels down, of course), so I felt much more stable. Definitely happy with that.
Close Grip Bench (2 minutes rest)
265x5
285x4
305x3
275x5
295x2
315x2
Wide Grip Chins (1-5 rep ladders, 30 sec. rest)
1-5x2
1-3 = 36 total reps
Barbell Curls (1 set for the pump, 1 and a quarter reps)
45x12
12/20
Bench Press (3x6, 3x3, resting 2 minutes between sets)
135x5
185x5
225x5
245x6
255x6
275x6
295x3
315x3
330x3
Wide Grip Pull-Ups (HDL style, 2 minutes rest between rounds)
5-1 = 15
5-4-2-1-1 = 28
5-2-1-1-1 = 38 reps total
Supine Dumbbell Presses (90 sec. between sets)
50x6 on 44X tempo
60x6 on 44X tempo
70x6 on 44X tempo
Dumbbell External Rotation (90 sec. between sets)
25x5x6
EZ Curl Bicep Curls (60 sec. between sets)
70x2x12
70x8 (drop) 60x4 (drop) 50x6
I went relatively easy on the bench; I’m just trying to give my nervous system a break.
[quote]KingKai25 wrote:
12/15
I’m going to visit my family in PA over Christmas break for the next two weeks, so I decided to give 405 another try before heading home to my crappy Gold’s Gym with benches that are barely 12" off the floor. 4 hours of sleep two nights ago, 8 hours last night, and I felt tired. But I knew I needed to hit it again, so I downed an energy drink and went to my old gym in Wheaton, the one with my favorite benches…
Bench
135x5
185x4
225x3
275x2 (felt solid)
315x1 (flew up)
345x1 (flew up)
365x1 (flew up)
385x1 (just over a second on the concentric - no slow down)
405x1! (still a grinder, but better than before)
Felt awesome! I had my feet closer to my body (heels down, of course), so I felt much more stable. Definitely happy with that.
Close Grip Bench (2 minutes rest)
265x5
285x4
305x3
275x5
295x2
315x2
Wide Grip Chins (1-5 rep ladders, 30 sec. rest)
1-5x2
1-3 = 36 total reps
Barbell Curls (1 set for the pump, 1 and a quarter reps)
45x12[/quote]
You, dude, are a fucking beast 