When did you get so good at stuff?
[quote]mmatt wrote:
When did you get so good at stuff?[/quote]
Probably as soon as he was born.
[quote]AquaCruzer wrote:
Great…now you’ll be killin my OHPing. 195 looked like cake.[/quote]
It felt a lot harder, but it does look easier now that I watch it. Look out!
[quote]AirBoren wrote:
Nice push press Adam, think you got me beat in that one too…catching up quickly… you already got in DL and PP…I will not let you catch me in bench lol.[/quote]
Haha, well now that you’re situated a little better and won’t be partying as much I doubt I’ll catch you soon. But I WILL catch you!
[quote]mmatt wrote:
When did you get so good at stuff?[/quote]
What is this nonsense you speak of? Thanks haha.
[quote]AquaCruzer wrote:
Probably as soon as he was born. [/quote]
Who, shme? 
Starting the first day of my new program from CT today. Focused mostly on strength which is exactly what I want.
CT’s High Frequency Strength Week 1 Day 1
A) Bench
sets of 3 up to 205
215 X 6 X 3
B) Front Squat
sets of 3 up to 165
185 X 6 X 3
C) OH Press
sets of 3 up to 115
125 X 6, 6, 6
D) Sumo Deadlift
315 X 6 X 3
E) Floor Press (first time doing these)
(all sets are 3 reps) 135, 165, 185, 195, 205, 215, 225
235 X 3
245 X 3
245 X 5 X 3 (cluster reps. 1 rep / rest 10 seconds / 1 rep / rest 10 seconds, etc. for 5 reps)
F) Incline DB
80 X 8
85 X 8, 8 (last rep took forever. might have to stick with 80s next time)
AR: Hammer Curls: 20s X 12-15
G) Decline Bench
215 X 8, 8, 8
AR: Cable Curls
H) Weighted Dips
45 X 8 X 3
AR: More cable curls
NOTES: Haven’t started a session with bench in a while, and WOW. Those sets of 215 were almost too easy. I’ll be using 225 next week for sure. Front squat felt pretty good for only doing them a few times before. I’m working on stretching my T-Spine so I can get a better Oly grip with the barbell (is this right?). I kept it pretty light on them, as well as sumo deadlifts, because I’m new to these exercises. The 315 sets of sumo were all very quick, so I will probably increase those 20 pounds next week, instead of 10. Pretty good day today. I plan on keeping this week to just 1 session a day, to act as sort of a deload. I don’t need a full week off, but I’m going to scale back a bit.
Adam!
Congrats on the Bench PR from last week!
Your new strength phase is going to be awesome to watch
Looking forward to seeing what happens.
Looking forward to seeing how stupid strong you get over the coming weeks with this new programme!
Your improvements since you’ve joined this site and I first saw you posting have been very impressive. Keep that momentum going brotha!
@undecimber: Thanks! I’m expecting great things over the next 6 weeks.
@phlegms: As am I!
@Bug: Thanks, bud! I appreciate it.
Week 1 Day 2
A) Bench
215 X 6 X 3
B) Front Squat
185 X 6 X 3
C) OH Press
125 X 6 X 3
D) Sumo Deadlift
315 X 6
335 X 6
355 X 6 (will stick with this at least from here on)
E) Squat
225 X 3
240 X 3
255 X 3
270 X 3
285 X 3
300 X 3
315 X 3
315 X 5 X 3 (cluster reps, 10 seconds rest between each rep)
F) Leg Press
6pps X 8 knees didn’t feel stable, reps were all slow
5pps 25s X 8 X 2
G) Bulgarian Split Squats w/ DBs
40s X 8 X 3
NOTES: All of the HFS lifts felt pretty good to start the session. Front squat felt better., especially the last set. Squats felt pretty good. I could have added more weight and probably sacrificed what not so stellar form I have, so I decided to stick with 315 so I have room to progress over the 6 weeks. Those cluster sets were ROUGH. I’m not kidding, ROUGH lol. By the 5th rep, I could hardly feel my upper back. I will not be looking forward to those in the future. Well, in a sick sort of way, I am lol. Also, I kept it rather light on the BSSs because my form wasn’t that great, and my legs were already pretty beat. It felt more like a balancing act at first, since I haven’t done them in a while. But by the third set, they were feeling much better.
Out of curiosity, out of all the various programmes you have tried which has given you the best overall strength gains? You’ve made incredible gains but have also tried out a number of programmes so I’d just be curious to see which style suited you most.
[quote]phlegms wrote:
Out of curiosity, out of all the various programmes you have tried which has given you the best overall strength gains? You’ve made incredible gains but have also tried out a number of programmes so I’d just be curious to see which style suited you most. [/quote]
Honestly, I do my best “auto-regulating” my sessions using CT’s HP Mass principals. 5/3/1 is decent, and it worked well when I did it more strictly by the books, but it worked even better when I combined it with CT’s style of training. And I don’t care who says mixing programs is a sin lol, because I’m not really mixing programs by doing that. I’m understanding two coaches training principals and using them to accomplish what I want to do (i.e. become a big strong bastard . . . . I’m working on it).
When you say you combine them, can you give us an example of say a bench day? Would you do the 5/3/1 movement, then do the wave loading with the triples and all that? Thanks in advance! Nice log btw.
[quote]Ravenous_ wrote:
When you say you combine them, can you give us an example of say a bench day? Would you do the 5/3/1 movement, then do the wave loading with the triples and all that? Thanks in advance! Nice log btw.[/quote]
Yeah, I just mainly did a lot of low rep sets after the 5/3/1 sets basically, depending on how I felt.
Here is one of my benching days. I’m sure I felt pretty strong during this, so I decided to stick to sets of 2-3 and probably went a little heavier than I should have lol:
[quote]ashylarryku wrote:
Thanks, everyone! Form was no doubt not perfect, far from it lol, but I’ll work on setting up better from now on.
5/3/1 Bench (1 Day)
Medicine Ball Slams
5 sets of 3
Bench
Bar X 5 X 2, 95 X 5, 115 X 5, 135 X 3, 155 X 3, 185 X 3
(working sets)
(75%) 200 X 5
(85%) 225 X 3
(95%) 250 X 4.9 PR barely missed the 5th
255 X 2 X 2
245 X 3
250 X 2 X 2
255 X 2
265 X 1 missed 2nd
225 X 3
Flat DB Press
75s X 5
85s X 5
95s X 5
100s X 5, 5, 4 (most reps with the 100s)
80s X 10
Decline BB
185 X 5
205 X 5
225 X 4 lol, dead at this point
HS Shrugs
4-5 sets of 15
Face Pulls
4 sets
Rotator Cuff
2 sets[/quote]
Hope that helps!
Week 2 Day 1
A) Bench 225 X 6 X 3
B) Front Squat 195 X 6 X 3
C) OH Press 135 X 6 X 3
D) Sumo Deadlift 345 X 6 X 3
E) Floor Press
135 X 3, 165 X 3, 185 X 3, 205 X 3, 215 X 3, 225 X 3, 235 X 3
250 X 3 PR
260 X 3 PR 15 lbs
250 X 3 cluster reps, 245 X 2 cluster reps
^^the 250 reps were SLOW, so I got up to slip off 5 lbs and rest a few extra seconds^^
245 X 5 cluster reps . . . . still pretty slow on all reps
235 X 5 much better
F) Incline DBs
80s X 8 X 3
80s X 7 couldn’t get the last rep
G) HS Press
4 sets of 7-8
AR: Hammer Strength Curls
Also did a set of decline BB but strength wasn’t there so I called it quits.
NOTES: I think the set of 260 really took a lot out of me. I may be getting sick also, because the beginning of the workout was much harder than usual and I was sweating a lot more. Hopefully it’s nothing bad. We’ll see how squats go tomorrow.
Yeah that really cleared things up. Thanks!
Week 2 Day 2 HFS
A) Bench
225 X 6 X 3
B) Front Squat
195 X 5 (dropped the 6th some how, then stipped it to 135, cleaned it up, added to 195 and did the last rep lol)
195 X 6 X 2
C) OH Press
135 X 6 X 3
These were pretty rough today. I really hate my OH press
D) Sumo Deadlift
345 X 6 X 3
Week 2 Day 2 (p.m.)
A) Squat
Bar X 5, 95 X 3, 115 X 3, 135 X 3, 165 X 3, 185 X 3, 205 X 3
225 X 3
245 X 3
265 X 3
285 X 3
305 X 3
325 X 3
305 X 5 cluster set
315 X 5 cluster set
325 X 5 cluster set
B) Leg Press
5pps 25s X 8
5pps X 8 X 2
5pps 10s X 8
Active Rest: lateral raises
C) Bulgarian Split Squats
45s X 8 X 4
Active Rest: DB curls 8-12
(On these I would do one leg on BSS, then curls, then the other leg, then curls, just to get more curls in lol. Heart was racing the entire time)
NOTES: Squat was up, and I think this is some sort of PR for me. I’ve hit 325 X 4 before, but depth was pretty bad. I didn’t think I’d be able to hit the cluster set with 325, so I dropped down. It was too easy, so I did 315. That was too easy (not EASY, but you get my point lol) so I did 325. Maybe if I would have started with 325 I wouldn’t have done as good, so I’m glad I played it safe and worked back up.
Just wanted to say I lurk on you log alot man. Your one of the guys on here I look up too, and I’ve really modeled my training after yours this summer, and I think I found my type of training (I’m refering to how you did stuff pre-indigo, not CT’s special workouts. lol). Keep up the amazing progress bro!
y u color codin shmecksi?
Front squatting in the morning and then back squatting in the afternoon?! You sire are a braver man than I!
Your performance is impressive. Your deadlifting in particular is looking good.
How old are you?