Looking good on those rack pulls. Your last rep at 405 was your best deadlift finish that you’ve posted here, ever. Whatever you did with that, that is the correct way to lockout.
On the programming - most of the better “programs” out there include LOTS of variability anyways - pick your own exercises, and big variability on your rep range.
The most important thing for me is a set method of load progression. Take for example EDT - if you hit a rep target within a given time frame, you increase weight. Very simple. Or Force Spectrum Ramping. You always work up to basically a max triple (or very close to it), so the progression comes naturally - as your triples get stronger, you just make your max triple heavier. Or you could use a rep range thing… if you get less than 8 reps decrease weight. If you get more than 12, increase weight.
Progression targets like that are what keep a program fun for me. As long as I’m adding weight to the bar or shooting for a target so that I can add weight, I’m motivated.
Edit: This is actually why I really like Force Spectrum Ramping or any other method where you work up to a max set. You are always progressing OPTIMALLY - neither too fast nor too slow, but at the exact edge of your capabilities. Many other methods require you to test 1RMs or other RMs, which is a real hassle.
[b]5/14/2010
Chest/Biceps[/b]
PRs: 4
DB Flat Bench
25 X 12
40 X 8
55 X 5
70 X 3
85 X 6 PR
80 X 6
80 X 5
70 X 8
Incline Smith Press
Rest-Pause: 175 X 9, 2, 1 PR
came back after dips
Dropset: 175 X 4, 155 X 4, 115 X 12
Dips
BW X 5
chains X 5
bigger chains X 5
chains X 8
BW to failure X 2
Flyes
25 X 12
30 X 10
45 held for 45 seconds
Alternating DB Curls
15 X 10
25 X 8
35 X 8
40 X 7 PR
35 X 7
EZ Bar Preacher Curls
10 X 13
20 X 8 PR
20 X 6
15 X 12
Jump Rope
4-5 1 minute rounds, 30 seconds rest
NOTES: crushed my finger with an 80 lb DB after my 1st set, hurt like a bitch. it happens, went on to set some more PRs so it’s ok, good day
Awesome work bro. You’ve made some serious progress.
[b]5/16/2010
Legs[/b]
PRs: 4
Box Squats
135 X 5
185 X 5
205 X 5
230 X 3 PR
210 X 5 X 2
225 X 2
245 X 1
185 X 12
205 X 5
Pull Throughs
3 X 12
Kettle Bell Swings (per arm)
45 X 10
50 X 10 X 2
Bulgarian Split Squats on Bench
BW X 10
25 X 10
50 X 7 PR
40 X 12 PR
V Squat Machine (weight per side)
70 X 8
80 X 8
90 X 8
110 X 8 PR
NOTES: fried. kettble swings are frigging hell, so are BSS’s
[quote]Soda Popinski wrote:
Awesome work bro. You’ve made some serious progress. [/quote]
thanks a lot man! hopefully the progress keeps coming like it is
[b]5/17/2010
Shoulders[/b]
PRs: 3
Seated DB Press
65 X 6 X 4 PR
Arnold Press ss/ DB Shrugs
40 X 8 / 70 X 15
50 X 7 PR / 85 X 20 PR
50 X 6 / 85 X 15
Leaning Raises
2 sets to failure
Incline Rear Delts
2 sets to failure
Seated Laterals
2 sets to failure, stand up and get a few more
Face Pulls
4 sets of 15
External RC
4 sets of 10-12
NOTES: finally got the 65 X 6 X 4, going for 70’s next time. gonna shoot for at least 6 reps, 8 would be great
[b]5/19/2010
Back[/b]
PRs: 6
Deadlift
135 X 5 X 2
185 X 5
225 X 5
275 X 2
295 X 2
325 X 3
340 X 1 PR
350 X 1 PR
no vid, it took probably 10 seconds to get up. seemed like an hour
315 X 4
Dead-Hang Chinups
BW X 5
+25 X 5
+35 X 5 PR
+25 X 5
BW X 10
HS Row
90 X 10
115 X 10 PR
125 X 8 PR
90 X 16 PR
Lat Pulldowns
4 sets
DB Rows
55 X 8
60 X 8
70 X 8
HS Pulldown
2 sets
NOTES: fuggin right doggy! so close to 2X BW deadlift, just another 10 lbs maybe
[b]5/20/2010
Chest/Biceps[/b]
PRs: 5
Bench
205 X 4 PR
185 X 5 X 2
185 X 6 set/rep PR with 185
(got a spotter on the last set so I went all out)
HS Dip Machine
(weight per side)
45 X 8
90 X 5
110 X 7 PR
100 X 11 PR
100 X 10
90 X 12
HS Incline
85 X 4 PR
75 X 5
70 X 5
(then did a drop set on smith not worth mentioning, and 3 sets of flyes)
Alternating DB Curls
40 X 8 PR
40 X 8
40 X 6
35 X 8
DB Preacher Hammer Curls
30 X 8 X 2
30 X 7
Dropset: 30 X 5, 25 X 3
NOTES: great session
Adam,
Great work man! Just watching your squat videos, you are making some real progress there! I hope you are seeing that the more you are correcting your form, the more comfortable you are feeling under the bar, and the stronger you are getting. Its all about the process and due time. Keep it up, more weight is just around the corner!
[quote]smithers584 wrote:
Adam,
Great work man! Just watching your squat videos, you are making some real progress there! I hope you are seeing that the more you are correcting your form, the more comfortable you are feeling under the bar, and the stronger you are getting. Its all about the process and due time. Keep it up, more weight is just around the corner![/quote]
Thanks Smithers!
I was thinking about doing the Leg phase of the I,BB Program. Not because I’m trying to find the “Perfect Program”, but I really want to get my squat up and feel like I should focus on it for a while and I think the program is a decent way of doing it. Since it has me squatting 3X a week but still giving time for the other lifts as well. Any thoughts?
It says in the program not to throw the phases out of order or anything, but I’m not looking to do the entire thing.
[b]5/21/2010
Conditioning[/b]
Farmers walks
90 lbs in each hand
50 yards X 5, rest period was my brother doing his sets
This sucked. We tried making our own things. Duct taped 2 45lb plates together to make the 90 lbs, tied some rope though with PVC pipes for handles, then duct taped a PVC pipe to the two 90 lbers to make a lame half trap bar. It was constantly falling apart and hitting our shins so we did 5 sets of 50 yards as fast we could. It was hot, got sun burned, but fun 
[quote]ashylarryku wrote:
I was thinking about doing the Leg phase of the I,BB Program. Not because I’m trying to find the “Perfect Program”, but I really want to get my squat up and feel like I should focus on it for a while and I think the program is a decent way of doing it. Since it has me squatting 3X a week but still giving time for the other lifts as well. Any thoughts?
It says in the program not to throw the phases out of order or anything, but I’m not looking to do the entire thing.[/quote]
I think if you want to squat 3X a week, then squat 3X a week and lift everything else once a week. I think you can put together a program that works for you. Or use the IBB, just saying, its not the only way to squat 3X a week.
[quote]
This sucked. We tried making our own things. Duct taped 2 45lb plates together to make the 90 lbs, tied some rope though with PVC pipes for handles, then duct taped a PVC pipe to the two 90 lbers to make a lame half trap bar. It was constantly falling apart and hitting our shins so we did 5 sets of 50 yards as fast we could. It was hot, got sun burned, but fun :)[/quote]
Is this the kind of engineering we can expect from KU?
haha, you bastard. It’s funny cause we said the exact same thing (my brother is ALSO a civil engineering major). It didn’t take us long to make or anything, something we just threw together that morning. We talked of ways of making it better or making a better one with different material but then I just said “Fuck it, I might buy one” lol. I would use it a lot for farmer’s and actually bring it to the Strength and Conditioning Club at KU next year. I think EliteFTS might be having a sale right now actually
[b]5/22/2010
Legs[/b]
PRs: 2
Box Squat
135 X 5
155 X 5
185 X 3
205 X 3
225 X 3
240 X 3 PR
250 X 1
225 X 5
205 X 5 X 2
One Legged Back Extensions
(reps for each leg)
BW X 10
10 X 8
these hurt my nuts TOO much. not worth it
Leg Curl
(10s negative, last rep is 20s)
70 X 8
90 X 5 X 2
90 X 4
Leg Press
3 plates X 5
4 plates X 5
5 plates X 5 PR
Strip Set: 4 plates X 10 ; 3 plates X 10 ; 2 plates X 20
saw Jesus so I called it
DB Swings
35 X 10 X 3 per leg
almost coughed up my gatorade on last few reps
NOTES: pretty wrecked. 240 went up pretty easy. 250 was a grinder so i called it. didn’t have a spotter. i’ve been stuck on a box before and it’s not worth it. next time though!
[b]5/23/2010
Shoulders[/b]
PRs: 0
DB Press
35 X 10
50 X 6
60 X 3
70 FAIL
wtf
Smith Shoulder Press
45 X 7
45 X 6 X 2
35 X 10
Leterals
3-4 sets, can’t remember
Face Pulls
3 sets
External Rotator
3 sets
NOTES: Just felt really shitty for some reason. the first time I tried the 65s I couldn’t get a single rep, then I busted out 6 the next time. Hopefully I’m having the same problem.
I think I’m gonna start I,BB just because I need a change to my training.
[b]5/24/2010
Back[/b]
PRs: 9
Rack Pulls (slightly below knee)
135 X 10
185 X 8
225 X 5
275 X 5
315 X 5
375 X 5 PR
385 X 5 PR
405 X 3 PR
315 X 15 PR
Dead-Hang Chin-Ups
BW X 5
+40 X 5 PR
+25 X 5 X 2
BW X 10
DB Row
55 X 8
65 X 8
75 X 8
85 X 5
HS Row
(weight per side)
2 plates X 10
2 plates +35 X 10 PR
Dropset: 3 plates X 5 PR ; 2 plates X 12
Lat Pulldowns
LV 8 X 10
LV 10 X 9 PR
Dropset: LV 11 X 6 PR ; LV 7 X 7
NOTES: yesh. i was really pissed off from yesterday. watched a video of Kroc pulling 645 X 6 and said “oh yeah, today’s gonna be good”
[b]5/25/2010
Chest/Biceps[/b]
PRs: 5
Bench
195 X 6 PR
185 X 6
185 X 4
175 X 5
Incline DB Press
45 X 10
60 X 5
75 X 6 PR 2 reps
75 X 4
60 X 10
HS Seated Dips
80 X 10
110 X 8 PR
100 X 10
100 X 10
90 X 10
Floor Chest Flyes
3 sets
(don’t let elbows touch the ground. these TEAR your nipples)
Alternating DB Curls
20 X 15
30 X 5
40 X 9 PR
40 X 8
45 X 4 PR
40 X 8
DB Preacher Hammer Curls
30 X 8 X 2
30 X 7
Dropset: 30 X 6, 25 X 5
NOTES: taking tomorrow off definitely. haven’t had a day off in over a week
The “Squats and Milk” 20 rep squat program has you squatting 3x a week. Brutal but effective. I’d make sure you are absolutely confident on your squat form before starting though. Either that or start light enough to work on form.
Started MAX-OT, here is my plan for weeks 1-4
Monday - Back & Traps
Deadlift: 2 X 4-6
Weighted Chin-Ups: 2 X 4-6
V-Bar Pulldowns: 2 X 6-10
DB Rows: 3 X 6-10
DB Shrugs: 2 X 8-12
Tuesday - Chest
Flat BB Press: 3 X 4-6
Weighted Dips: 2 X 4-8
Incline DB Press: 3 X 4-8
Thursday - Legs & Calves
Squat/Box Squats: 3 X 4-6
Leg Press: 3 X 6-10
RDL: 2 X 6-10
Leg Curls: 2 X 6-10
BB Split Squats: 1 X 6-10
Calves: 4 X 8-12
Friday - Biceps, Triceps & Forearms
Alternating DB Curls: 3 X 4-8
EZ-Bar Curls: 2 X 4-8
CGBP: 3 X 4-8
Pushdowns: 2 X 6-10
BB Wrist Curls: 2 X 8-12
Saturday - Shoulders & Abs
Seated DB Press: 2 X 4-8
Smith Press: 2 X 6-10
Seated Side Laterals: 2 X 8-12
Rear Delt Raises: 2 X 8-12
Leg Raises: 3 X 8-12
Cable Crunches: 2 X 8-12
Any suggestions?
[b]6/1/2010
MAX-OT
Back & Traps[/b]
Workout Duration: ~45 minutes
Deadlift
315 X 6 PR
325 X 3
Weighted Chin-Ups
+40 X 6 PR
+40 X 4
DB Rows
85 X 7
85 X 8 PR
V-Bar Pulldowns
LV 11 X 8 PR
LV 11 X 8
DB Shrugs
90 X 12
100 X 15 PR
100 X 12
NOTES: all sets are to failure. doesn’t look like much but I’m sore today
[b]6/2/2010
MAX-OT
Chest[/b]
Workout Duration: ~35 minutes
Flat BB Bench
BAR X 12, 95 X 8, 135 X 5, 165 X 3, 185 X 1
200 X 5 PR
200 X 3
185 X 4
Incline DB Press
80 X 4 PR
75 X 4
70 X 5
HS Seated Dips
(weight per side)
115 X 6 PR
120 X 5 PR
oooo…whats in the gallon jug!!! and damn on those incline DBs man, you’ve almost got me beat…keep busting ass adam. BTW I dont know whats better, your strength increases or your video editing. lol