Monday, April 19
RAAAWWWR!!!
Today was my first day back on a 5/3/1 template. I feel pretty good, my elbows are much better than before, i really enjoyed the IBB program. i see myself continuing to engage some of those principles for the rest of my powerlifting career.
Additionally, I have moved to Singapore, where it is hot as shit and I sweat from my face just sitting down.
I also joined “Team Iron Behemoth”, a group of strongmen who gather to train in strongman events and powerlifting. I give advice on powerlifting and am hoping to organize a meet sometime later this year with the team. I also flip tires, press logs and other stuff for GPP/conditioning work, which is really fun. Throwing shit around and screaming like a bitch is awesomer than even a cheeseburger.
So, life goes on.
Training today was light and taking it easy:
Squats:
Bar X 6
135 X 5
225 X 5
275 X 5
315 X 5
Leg Press:
270 X 10 X 5
Lying Leg Curl:
110 X 10 X 5
Dead-stop Seated Calf Raise:
35 X 8
70 X 7
70 X 7
35 X 12
1 minute crunches
Easy cheese. Damn it feels good to squat a little!
Thursday, April 22
Conventional Deadlift:
135 X 5
225 X 5
315 X 5
365 X 5
Good mornings:
185 X 5 X 5
Leg Extensions:
110 X 10 X 5
Hip AB/Ductors:
90 X 10 X 3 each
Calf Raises:
135 X 8 X 3
Easy day with a little extra accessory work. it is much harder to maintain high intensity doing things like five sets of ten, compared to the IBB program. did some easy 365 X 5 for deadlifts today, easy first week back into deadlifts.
PR: 300 forum posts! i have spent probably billions of hours on this website now.
Saturday, April 24
Strongman/Conditioning:
Squats up to 315 for singles to warm up
Prowler (40 yds verticial bars + 40 yds low handles):
Sled + 2 X 45s
Sled + 4 X 45s
Sled + 6 X 45s
Sled + 8 X 45s and 2 X 70lb kettlebells - fail, bad idea
Sled + 8 X 45s
Sled + 8 X 45s
shot the shit for an hour to return to normal heart rate, military presses and arm work tomorrow.
Sunday, April 25
Military Press:
Bar X 5
65 X 5
85 X 4
95 X 3
105 X 3
115 X 7
Weighted Chins:
10lbs X 8 X 5
Weighted upright dips:
35lbs X 8 X 5
Tricep superset:
3 X Close Grip bench 5 X tricep rolling DB Ext.
95 30 X 5 X 5
What a happy, fun day. Nice start to the week.
The I,BODYBUILDER program eh? Did it give you any leg size? And why did you move to singapore, is it permanent?
[quote]BlackLabel wrote:
The I,BODYBUILDER program eh? Did it give you any leg size? And why did you move to singapore, is it permanent?[/quote]
You know, it’s funny, but i have relatively small legs still. I’ve always found it strange, given that I have squatted 425 at 173/4 and pulled 475 at the same, but can only bench 255 or 265 with a bounce. i don’t look stupid huge up top, but i certainly could use bigger legs if i was concerned about aesthetics.
The bodypart that gained the most was my trap region, now i look huger from the back i suppose. I don’t think i lost any strength, but I haven’t yet tested my 1RMs.
Singapore? nature of the job- join the navy, see the world.
Monday, April 26
Squats:
Bar X 5
135 X 5
225 X 4
275 X 3
315 X 3
330 X 3
Clean to front squat (narrow stance, knees forward):
135 X 8 X 5
Lying Leg Curls:
115 X 10 X 5
Leg Extensions:
not sure how much X 10 X 3
Calf Presses:
300 X 10 X 4
500m on the C2 rower: 1:46
Crunches, Leg raises 4 minutes.
Easy, all the back squats felt smooth and fast. I felt really good going deep and coming up fast.
Eat sleep recover!
Tuesday, April 27
My wife’s birthday and she’s in CA while i’m halfway around the world.
Swimming:
10 X 50m
for fun.
Wednesday, April 28
Bench:
Bar X 8
95 X 5
135 X 3
155 X 8
170 X 6
190 X 4
200 X 3
210 X 2
215 X 1
175 X 4
DB Row:
70 X 20 X 3
Upright Row:
85 X 10 X 3
Machine Incline Chest:
110 X 12 X 4
Tricep Pressdown:
?? X 15
So am going to use Tim Henriques’ “Buckeye” program for my bench, which has stalled. I realise that my upper body looks HUGE in comparison to my legs, but I can squat and pull so much more than i can bench… Time to try something new!
I based my numbers off a “working” 1RM of 235, so i’ll add 5 pounds to that next week and see what happens.
Eat sleep recover. DLs tomorrow.
Thursday, April 29
Deadlifts (conventional, beltless)
135 X 5
225 X 3
315 X 3
365 X 1
385 X 3
RDL on plates:
225 X 8 X 3
Hack Squat machine:
180 X 6 X 4
Leg Curls:
110 X 6 X 4
Leg Extensions:
130 X 10 X 5
So it was quick and dirty. I am actually really good at finishing assistance work in double quick time now, one of the benefits of the IBB program. hardly any rest for the last couple of exercises. fun!
eat sleep recover.
Saturday, May 1
Standing Press:
Bar X 6
65 X 5
85 X 5
105 X 5
125 X 6
Pull ups:
BW X 2
BW+20 X 5 X 3
BW X 8 X 2
Dips:
BW+45 X 6 X 4
BW X 15
Close Grip Bench + Rolling DB Ext:
(115 + 30) X 5 X 5
Did all my assistance very explosive and controlled. I felt great! Conditioning workout tomorrow.
ESR.
Sunday, May 2
Deadlifts:
60kg X 3
100kg X 3
140kg X 1
1601kg X 1
180kg X 1
200kg X 1
Tire flips:
250 kg X 3 X 3
this was the most embarrassingly short conditioning workout ever. It was hot as balls and we were all outside today. balls hot. real hot.
Monday, May 3
Squat:
Bar X 5
135 X 5
225 X 3
275 X 3
315 X 2
345 X 2
185 X 15 X 4
Good mornings:
185 X 5 X 5
Lying Leg Curls:
115 X 10 X 4
ESR. felt good squatting.
Wednesday, May 5
Bench:
Bar X 5
Bar X 5
95 X 4
135 X 3
155 X 8
175 X 6
190 X 4
205 X 3
215 X 2
220 X 1
185 X 4
DB Row:
70 X 20 X 4
Incline Machine Press + Chins + Upright Row:
(110 + BW + 65) X (12+5+12) X 4
Triceps Rope Pushdowns:
??? X 15 X 2
Felt good to do those DB rows.
Cinco de Mayo- one year ago Aaron “Andy” Cox, CAPT, USMC, was killed in a Cobra crash near NAS El Centro. May we live as he would- a happy smiley guy!
Eat sleep recover.
Thursday, May 6
Deadlifts (conv):
135 X 5
135 X 2
225 X 4
315 X 3
365 X 2
405 X 2
Deficit RDL:
245 X 10 X 3
Hack Squat:
270 X 5 X 5
Leg Ext:
130 X 10 X 5
Leg Curls:
100 X 10 X 4
Calf Raise:
135 X 5 X 4
Easy. I am pretty explosive lifting now. I think I may have gone up to a new strength level. Perhaps some 1RM testing in due course.
Saturday, May 8
Standing Press:
65 X 5 X 5
Pull ups + Overhead Tricep DB:
BW, 50 X 8 X 4
Push ups + Fat Bicep Curls:
BW, 20 X 10 X 4
Easy day, got some pump, ate some food, cut my hair and reduce my t-shirt collection.
Cut hair and relax.
Sunday, May 9
GPP
Squats:
60kg X 4
75kg X 3
75kg X 3
Prowler on grass:
No weight X 30m X 14
Farmers walks:
132 X 10m X 6
Pushing a prowler on grass is mildly different than on concrete or some other paved surface. the first sucks balls and the second is easy in comparison.
Good time to sleep.
Tuesday, May 11
Squats:
Bar X 5
154 X 5
198 X 5 X 4
Good Mornings:
198 X 5 X 5
Heels Elevated High Bar Squat:
154 X 10 X 5
Situps:
2 min
So I squatted at my office today. Found some space and got myself a rack, bar, 6X25kg Iron Woody Bumper plates, 6 X 10kg and a little curl bar. I am very excited to procure some clamps and smaller plates.
I squatted barefoot, listened to LOUD music, grunted like shit and farted loudly. It was orgasmic.
“Deload week” on the main lifts.
Wednesday, May 12
Bench:
Bar X 8
95 X 3
135 X 3
160 X 8
180 x 6
195 X 4
210 X 3
220 X 2
225 X 1
185 X 4
DB Row:
70 X 22 X 3
superset with
Upright Row:
75 X 12 X 3
Incline Machine Chest:
95 X 10 X 4
superset with
Lat Pulldown:
65 X 12 X 4
Tricep Rope Ext:
??? X 15 X 2
Happy fun times. I really like this bench program.
ESR
Thursday, May 13
Deadlift Deload: (conv)
154 X 5
198 X 3
264 X 3
308 X 3
352 X 3
Squats:
198 X 8 X 5
Rack Pulls:
154 X 5
264 X 5
374 x 3
418 X 3
462 X 3
Power Shrug + Upright Row:
198+66 X (3+8) X 4
I love working out at work. I get to lift like crazy and not wear shoes. it is awesome. and then, i have amazing focus on my work. this is great.
ESR