April 2010
5’6, 172
Current Lifts:
SQ: 385 meet, 425 gym
BP: 226 meet, 245 gym
DL: 440 meet, 475 gym
I’m going to be doing a 4-day 5/3/1 program, some yoga, lots of GPP with Team Iron Behemoth (strongman, google these guys).
I plan to get up in weight to compete in 181, so eating a damned lot of food is on the books.
Goals for 2010:
455/275/495 raw- I’m a “plater” in my goal setting.
get up to 180, keep below 15% BF.
Sunday, July 26
Standing MP:
Bar X 8
65 X 5
85 X 5
100 X 5
110 X 9
BW Chins:
9,8,8,6,5,4
Dips:
5 X 10 BW, 0401 tempo
Planks 2 X 1:15
Military presses felt pretty good, and I’m glad to be back training on base, where you can use chalk. Chalk is my friend.
I was going to write this in your old log: you’re pretty much where I want to be within the next year, so your log so far is impressive and inspiring. Good luck in your training and future meets, and, of course, getting up to the 180s.
Thanks, pkoad. It’ll all be right here… training, meets, weight gain. Good luck in getting stronger and bigger- the 5/3/1 template has worked well for me and I hope it does for you too!
Monday, July 27
Squats:
Bar X 8
135 X 5
225 X 5
275 X 5
305 X 12
Dynamic Conventional Deadlifts:
225 X 10 X 5 sets
Leg Press:
90 X 10 X 5 sets per leg
The squats felt good, it was nice to be back to the big three lifts. I could have got maybe 1 or 2 more reps on the squat in hindsight, but I racked it anyway. I started the dynamic deadlifts with a snatch grip and deficit ( 2 45s), but the second set i removed the deficit, and by the third set, I was using conventional grip and had lost the snatch grip, deficit, and my pride. Finished out the 5 sets with good speed though. For the leg presses, I did right leg and then left leg with no break, then rested for 10 breaths and did the next set.
It’s good to be back, training and eating.
Tuesday, July 28
My wife is on the V-diet, so I’m kind of doing the workouts with her a little bit. Today’s gym session was more a circuit-ly session.
suitcase deadlifts, 135 lbs, 2 X 5 X 2(each side)
mountain climbers, 15 per side, 6 sets
DB swings, 40 lbs X 8 X 2
60 X 6 X 2
DB cleans, 60 X 5 reps X 4
L-holds, ALAP
decline crunches 2 sets, 1 min 10 sec each.
long hang on the chinup bars.
Wed July 29
Bench:
Bar X 6
Bar X 6
95 X 5
145 X 5
165 X 5
185 X 11
DB Rows:
45 X 5
100 X 15
Seated Cable Row:
130lbs X 15
had a strict 2 second pause on chest for my bench sets except the last set. for assistance work, I was in a terrible mood to work out so I did as little as I wanted and left as quickly as I could. Deadlifts tomorrow.
Thursday July 30
Deadlifts:
135 X 5 conv
135 X 5 sumo (all sumo here on)
225 X 5
265 X 5
305 X 5
350 X 12
Clean to Front Squat:
135 X 8 X 5 sets
Partial RDL:
135 X 1:30 (simply kept going, probably about 30+ reps)
Pushups:
BW X 20
Felt pretty good today except that I was lifting on an Oly platform, so my feet kept sliding outwards during deadlifts, mashed those toes a few times. I shall not do that again. Deadlifts felt real easy, could have gotten few more except for the toe mashing. Anyway.
Sunday, Aug 2
Standing MP:
Bar X 8
65 X 5
75 X 3
95 X 3
115 X 9
DB Row:
90 X 10 X 5
Dips:
BW X 15 X 5
DB Hammer Curls:
50 X 10-40 X 5-30 X 8
Felt good today, but I felt like I should increase the weights for assistance work. I intend to switch up the assistance exercise choices every couple of weeks. I’ve also been eating more, about 400 cal/day.
weighed myself at 168.5 today. not too much fatty mcfat gain, so i’ll keep at it, and training hard and heavy.
Also did the V-Burn beginner challenge from the V-Diet with my wife yesterday. Good fun.
Monday, Aug 3
Squats:
Bar X 8
135 X 5
225 X 5
245 X 3
295 x 3
325 X 7
Stiff Legged Deadlifts:
225 X 10 X 4
Hang Cleans:
225 X 10 (one set)
Lying Leg Curls:
120 X 12 X 3
Felt real slow and not at all explosive on the squats. I’ve gotten 340 X 7 before, so 325 X 7 is a little disappointing, but it’s time to keep charging. Eat more, recover and sleep.
Wednesday, August 5
Bench:
Bar X 8
Bar X 5
95 X 5
135 X 5
155 X 3
175 X 3
200 X 10
DB Row:
100 X 10
100 X 20
Cable Row, seated:
120 X 10 X 3
HS Incline:
45 X 10 X 4
Tricep Rolling Exensions:
10 X 5
25 X 10
Finally, a good bench day! first bit of good news, together with the huge rally in the stock market. 200 X 10. Deadlifts tomorrow. Hoorah!
Thursday, August 6
Sumo Deadlift:
135 X 5 (conv warm up)
135 X 5
225 X 5
280 X 3
340 X 3
370 X 14 PR
Conv DL:
315 X 8 X 5 (straps for last 2 sets)
Adductors:
90 X 10 X 5
I was very pleased with this workout. PRs in sumo deadlifts and also crazy assistance work volume. Hoorah!
Sunday, Aug 9
Standing MP:
Bar X 5
65 X 5
85 X 3
100 X 5
115 X 3
125 X 6
DB Row:
100 X 10 X 2
105 X 10 X 2
Cable Row:
130 X 15
Dips:
BW X 15 X 5
Hammer Curls:
50 X 10 - 35 X 8 - 25 X 8 drop set
Tricep Rolling Ext:
15 X 8
25 X 5
30 X 5
35 X 5 X 3
What a day, felt really good. I weighed in at 170.2 today, up from last week. Seeing a steady 2lb/week gain so far, a little bit of fat/water. At this rate, I should outweigh Andy Bolton in just over 2 years. Eat, sleep, recover!
Monday, August 10
Squats:
Bar X 5
135 X 5
225 X 5
275 X 5
315 X 3
340 X 6
Unilateral Leg Press:
90 X 10 X 5 per leg
Lying Leg Curls:
80 X 10 X 5
What a shitty day. No PR on squats. I had to push really hard to simply finish this workout.
I think the volume and intensity of the assistance work i’m doing is a little too much, or perhaps i’m simply not squatting good due to a mental block. Need to re-evaluate.
Wednesday, August 12
Bench
Bar X 6
Bar X 5
95 X 5
135 X 5 (2 sec pause)
165 X 5 (2 sec pause)
185 X 3 (2 sec pause)
210 X 8
0401 Chins/Seated cable row superset
BW X 3 + 120 X 10, 5 sets
Incline BB Bench:
135 X 10 X 3
Incline DB Bench:
50 X 10 X 2
DB Curl:
20 X 15 X 2
DB Tricep ext:
15 X 15 X 2
Felt okay today, not too bad, some progress. Frackin’ eat, sleep, recover. Contrast showers and eating. Tomorrow it’s pulling, oorah!
Thursday, August 13
Deadlifts:
135 X 5 conventional
135 X 5 sumo, all after
225 X 5
315 X 5
365 X 3 and then change of plans
405 X 2
435 X 1
455 X fail
405 X 1
Leg Press:
180 lbs X 20 X 5
Neutral grip chins:
BW X 6 X 5
Ripped a chunk out of my shin today on deadlifts, literally a piece of skin that had some mass to it. it was a bleedy and painful boo boo, so i changed plans after the 365 X 3 set- high rep deadlifts and I were not going to get along. Went up in weight for a couple of attempts, did some light assistance work. Threw my socks into the laundry right when i got home.
Sunday, August 16
Military Press, light
Lat Pulldowns, light
Bench, light
Monday, August 17
Squats, light
Leg Curls, light
Leg Extensions, light
Two recovery days… low loading, low intensity, 8-12 reps.
Wednesday, August 19
Bench, light
BB Row, light
HS Decline Press, light
Thursday, August 20
Sumo deadlifts, light
Cable Rows, light
Hip ab/dductors, machine
Same as above… ready to rip it next week.
Nice work! I think your goals are at risk of being obliterated before year-end.
[quote]Ruggerlife wrote:
Nice work! I think your goals are at risk of being obliterated before year-end.[/quote]
Hey man,
Thanks for the encouragement! Still plugging away.