GVT Day 32
Legs
A1) Squats
(260 X 5) X 10
A2) Seated Leg Curls
10 sets of 5
B1) Bench Pulls (sled substitute)
Bench 315 lbs for 5 laps
B2) Bench Pushes (Prowler substitute)
Bench 315 for 5 laps
GVT Day 36
Chest/Back
A1) Incline BB
(200 X 5) X 7
200 X 4
A2) Neutral Grip Chins
(BW 30 X 5) X 8
B1) Flat DB
70 X 8
85 X 6
100 X 7 PR
My best before GVT was 90 X 7, so this is pretty sick
B2) DB Rows
90 X 10
100 X 10
100 X 10
DB Press 100s X 7
NOTES: Definitely taking a few days off. Finals week and GVT don’t mix. I felt like vomiting today around set 5 or 6. Reps started grinding around then, so I figured I’d call it. I’ve been eying the 100s on flat DB for some time though, and couldn’t resist 
HELL YEAH. I’ll probably take 4 or 5 days off, since it’s going to be a hassle finding a gym open during the holidays anyway. I’ll just pick up where I left off. I can already tell I’ve gained an insane amount of strength on pressing, so I’m not worried
Nice pressing!!! Now you’re getting me all psyched to give GVT a run. I need to resist training program ADD haha.
[quote]AquaCruzer wrote:
Nice pressing!!! Now you’re getting me all psyched to give GVT a run. I need to resist training program ADD haha.[/quote]
Quoted for emphasis…hahaha.
Keep killin it ashy
Haha, thanks guys
It’s been an unplanned deload week for me. I’ve been sick, but it works out cause I’ve also been traveling so gym access has been sketchy. I’ll be testing my 3RMs this week for CT’s new HP Mass program. I also will probably go for a 5 plate dead (495) and 275 bench! Also, got 2 tubs of Anaconda for Christmas, and 4 packs of FINiBARS all I wanted
HP Mass Max Testing
Overhead Press
Medicine Ball Slams
2 sets of 5
OH Press
bar X 5, 95 X 3, 115 X 3
125 X 3
135 X 3
145 X 3
155 X 3
165 X 3 PR +10 pounds
175 fail lol. Was only going for one, I thought it would be easy. I don’t know what happened. Last rep on 165 took a lot out of me
155 X 1
Incline BB
165 X 3, 175 X 3, 185 X 3
195 X 3, 205 X 3
Flat BB
205 X 3, 215 X 3, 225 X 3
215 X 3, 220 X 3, 225 X 3
215 X 3
Deadlift
225 X 3, 275 X 3, 295 X 3 got sick of the square plates rolling around so I stopped
Squat
135 X 3, 165 X 3, 185 X 3, 205 X 3
225 X 3, 245 X 3, 255 X 3, 225 X 3
OH Max
NOTES: Didn’t want to go too heavy on anything else since I’ve been sick lately so I took it kind of easy after OH
Nice work on the OHPing!
Are those the weights you’ll be using for you max training weights?
[quote]AquaCruzer wrote:
Nice work on the OHPing!
Are those the weights you’ll be using for you max training weights?[/quote]
Thanks, bud!
No, for pressing, your MTW = 87.5% of your 3RM
So, for my OH MTW
165 X 0.875 = 144
MTW = 145
[quote]ashylarryku wrote:
[quote]AquaCruzer wrote:
Nice work on the OHPing!
Are those the weights you’ll be using for you max training weights?[/quote]
Thanks, bud!
No, for pressing, your MTW = 87.5% of your 3RM
So, for my OH MTW
165 X 0.875 = 144
MTW = 145[/quote]
Right. Do you plan on doing all the eccentric-less/sled work?
Nice job on the OHP, definitely more than I can press above my head! That’s one movement I’ve never been to fond of personally.
Damn those square plates!!!
What do you use to edit the video to combine all your sets into one? I need to figure out how to use movie maker.
[quote]AquaCruzer wrote:
Right. Do you plan on doing all the eccentric-less/sled work? [/quote]
Yeah, actually if you want you can check out my little homemade sled/Prowler.
It’s in this video after my deadlifts. At 1:30
[quote]Chi-Towns-Finest wrote:
Nice job on the OHP, definitely more than I can press above my head! That’s one movement I’ve never been to fond of personally.
Damn those square plates!!!
What do you use to edit the video to combine all your sets into one? I need to figure out how to use movie maker.
[/quote]
Hey thanks for stopping in Chi-Town! I’ve seen and commented on one of your contest prep threads and you’re great motivation.
Haha, I used to hate the overhead press, too. I always did it seated but finally found my groove with them one day and have loved them ever since.
I can’t think of the name right now (I’m on another computer right now and the video software is on my laptop) but I found it by Google. I think I typed in “free video editor” and found it. I’ll pm you the name once I get back home.
Deadlift Max
PRs: 2
Squat (warm up while oly platform was taken)
Bar X 5, 95 X 3, 135 X 3, 185 X 3
205 X 3, 225 X 3
Deadlift
(ramping from triples, to a couple of doubles, to singles)
405 X 1
445 X 1
475 X 1 (tie PR)
495 PR!
405 X 1
425 X 1
445 X 3 PR
(could have gone for 455 X 3 but form was terrible today)
Squat
185 X 3
205 X 3
225 X 3
235 X 3
255 X 3
225 X 3
255 X 3
225 X 3
Push Press
Bar X 5, 95 X 3
105 X 3
115 X 3
125 X 3
135 X 3
(just trying to get used to this HP Mass style of training )
NOTES: Hadn’t eaten for around 5 hours before, but I just got FINiBARS for Christmas so I had two of those and my usual pre/during/post workout concoction so I was ready to kill it.
Awesome pulling man!!! Don’t sweat the off technique. Everyone’s got their off days. If anything you’ll kill your new PRs when your technique is back on!
Bench Max
Push Press
a few sets of 3 to warm-up
Bench
135 X 3 X 2, 165 X 3, 185 X 3
205 X 3
215 X 3
225 X 3
235 X 3
245 X 3
255 X 3
265 X 1
275 X 1
285 Fail
OH Press
95 X 3
105 X 3
115 X 3
125 X 3
135 X 3
125 X 3
130 X 3
135 X 3
125 X 3
NOTES: Pretty good session! I, for some reason, only got 3-4 hours of sleep last night. Went to bed around 11, fell asleep around 12, woke up at 3:30 and laid in bed for 3 hours trying to go back to sleep. Maybe it was because my deadlift session yesterday lasted til almost 8:30, when I usually lift at 3:00-4:00 at the latest. Not sure if it affected my session today, but I’m sure a nice 7-8 hours would have been better lol. Gonna hit it early tonight since I’m maxing out squat tomorrow
[quote]AquaCruzer wrote:
Awesome pulling man!!! Don’t sweat the off technique. Everyone’s got their off days. If anything you’ll kill your new PRs when your technique is back on![/quote]
Thanks buddy!
NIce freaking bench dude! 350 squat, get it!!
Squat Max
Top-Half Pin Squat
Worked up to 385 I think for one, didn’t want to tire out
Squat
135 X 3, 185 X 3, 225 X 3
255 X 3
275 X 3
295 X 3
315 X 3 PR
335 fail (was only going for one, pretty spent after 315)
Deadlift
135 X 3, 225 X 3, 275 X 3, 295 X 3
315 X 3, 335 X 3, 355 X 3
315 X 3, 335 X 3, 355 X 3
315 X 3
NOTES: Well, I wanted 325 X 3 to be honest, but 315 was it. I thought I could maybe hit 335, but not quite.
Form didn’t look too bad to me on the 495 pull. Your upper back was more rounded, but your lumbar region looks like it maintained decent alignment. The form on your 460 looked a lot worse IMHO.
Incline Max
Incline BB
Bar X 5, 95 X 3, 135 X 3, 145 X 3, 165 X 3
185 X 3
205 X 3
215 X 3
225 X 3
235 X 3 PR last rep was a ginder
Flat BB
205 X 3
215 X 3
225 X 3
Pulldowns
some stuff
More Pulldowns
yeah
Curls
you know it
NOTES: Didn’t have any coffee this morning, and had a bit of a headache going in because of it. I was hanging with a girl at my place before too so I wasn’t exactly in my usual zone going in. Threw the ipod on and got to work, and felt pretty good. I’ve got a vid but it’s nothing crazy, plus my video editor has been very sketchy lately. Since I’m about to go out for new years partying and what not, you’ll just have to take my word for the PR lol
Now I’ve got my 3RMs, and I’m ready to start HP Mass! I’ve always admired CT’s work (my lifting buddies give me crap because I always bring up something he has said lol) so I’m very excited to start this up
[quote]xjusticex2013x wrote:
Form didn’t look too bad to me on the 495 pull. Your upper back was more rounded, but your lumbar region looks like it maintained decent alignment. The form on your 460 looked a lot worse IMHO.[/quote]
Yeah looking back, it’s not too bad. Especially for a max effort pull. It will get better though, thanks!
3RMs for HP Mass
Squat: 315
Deadlift: 445
OH Press: 165
Incline: 235
Flat: 255
Max Training Weights (MTW)
Squat: 250
Deadlift: 360
OH Press: 145
Incline: 205
Flat: 225
HP Mass Week 1 Upper 1
OH Press
Bar X 5, 95 X 3, 105 X 3, 115 X 3
125 X 3, 135 X 3, 145 X 3
135 X 3, 135 X 3, 145 X 3
135 X 3
Incline BB
145 X 3, 165 X 3
185 X 3, 195 X 3, 205 X 3
195 X 3, 195 X 3, 205 X 3
195 X 3
Flat BB
195 X 3, 205 X 3, 215 X 3, 225 X 3
215 X 3, 225 X 3, 225 X 3
215 X 3
Squat
Bar X 3, 95 X 3 X 2, 135 X 3
185 X 3, 195 X 3, 205 X 3
225 X 3, 235 X 3, 245 X 3
225 X 3, 235 X 3, 245 X 3
225 X 3
NOTES: No staggered sets were done because I was lifting in my brother’s garage and all he has is a power rack. This was yesterday’s workout. I went to the Chiefs game before (unfortunately. Kasold played like crap, our linemen sucked, and we lost 31-10 to our most hated team in the NFL). I woke up at 5:30 to drive 3 hours to the stadium (had a only two beers, because my buddy wouldn’t take no for an answer) drove another hour back to Lawrence, and our campus’ rec center was closed so I lifted in my brother’s garage. I was pretty worn out by then lol, so the session wasn’t as good as I would have liked it to be. Wasn’t as explosive. I found my grove when I got to 225 on bench though, and it went up pretty fast.
Despite being worn out, how did you find your 1st session of HP Mass?
Btw, at least your Chiefs are in the playoffs haha.