Deadlift day
Warm up: Neural charge jumps (vertical, “frog,” broad)
Workout:
Deadlift: 135 x 5
165 x 5
200 x 5
225 x 3
250 x 3
Assistance work: Deadlift @ 135 lbs.
5 x 10
Military press day
Warm up: Neural charge push ups (incline plyo, plyo, diamond grip incline plyo)
Workout:
Military press: Bar x 5
65 x 5
80 x 5
95 x 3
105 x 3
Assistance work: Bent-over row @ 85 lbs.
5 x 10
EDIT: Outdated post (2/7/2011)
I’ve started a new supplement “protocol” (if you could even call it that) over the past week and a half. It’s still early to judge whether or not it is having an effect but I thought I would mention it just for my own record of when I changed it up.
Previous workout nutrition:
-20 minutes - 1 scoop of whey protein concentrate (20g protein)
+45 minutes - 2 scoops of whey protein concentrate (40g protein)
New workout nutrition:
-70 minutes - 2 scoops of whey protein concentrate (40g protein)
-15 minutes - 32 oz. bottle of Gatorade (56g carbs)
+30 minutes - 8 oz whole milk, 1 scoop of whey protein concentrate (20g protein)
Since I was so inconsistent during the holidays, I decided to skip the deload week and get right into the next cycle.
Squat day
Warm up: Neural charge jumps (split-squat, hockey), lower body dynamic stretching
Workout:
Squats: Bar x 5
135 x 5
160 x 5
185 x 5
210 x 6
Assistance work: Squats @ 150 lbs.
5 x 10
I was a little disappointed with the heavy weights portion of the workout. 210 lbs. felt extremely heavy, especially on the last rep. However, I was pleasantly surprised that my performance in the higher reps portion of the workout has consistently gone up by five pounds every time I have trained since I started at 135 lbs on Dec. 1st, 2010.
Bench day
Warm up: Neural charge push ups (plyo, incline plyo, diamond grip), upper body dynamic stretching
Workout:
Bench press: 95 x 5
135 x 5
145 x 5
165 x 8
Assistance work: Dips (body weight)
1 x 8
1 x 6
1 x 5
1 x 5
1 x 6 (30 reps altogether)
Assistance work: Incline press
1 x 10 @ 55 lbs.
3 x 10 @ 65 lbs.
Despite lower numbers than I expected out of this workout, mentally I felt super-charged even after my sets of dips. I decided to add in some pathetically light incline presses at the end since I felt so amp’ed up. Every rep of every exercise was as explosive as possible.
Deadlift day
Warm up: Not much, a few stretches was about it
Workout:
Deadlift: 135 x 5
165 x 5
185 x 5
205 x 5
235 x 6
Assistance work: Deadlift @ 140 lbs.
3 x 10
Military press day
Warm up: Neural charge push ups (diamond plyo, incline diamond plyo)
Workout:
Military press: Bar x 5
60 x 5
75 x 5
85 x 5
95 x 7
Assistance work: Pull ups @ BW+10lbs.
1 x 8
3 x 6
1 x 4
Assistance work: Bent-over barbell rows @ 85 lbs.
5 x 10
Squat day (3s)
Warm up: Neural charge jumps (hockey, split-squat)
Workout:
Squats: 135 x 3
155 x 3
170 x 3
195 x 3
220 x 4
Assistance work: Squats @ 155 lbs.
5 x 10
Bench day (3s)
Warm up: Neural charge push ups (plyo, incline plyo)
Workout:
Bench press: 95 x 3
135 x 3
155 x 3
175 x 3 (new PR!)
Assistance work: Dips (body weight)
2 x 10
1 x 7
1 x 8
1 x 6
Assistance work: Incline bench @ 65 lbs.
5 x 10
My pre-workout nutrition was making me extremely nauseated today, so it was hard to keep my intensity and focus up on the workout.
Sprint session
Warm up: Jogging 5 min., Running As, lunges with long stride, 75% intensity practice sprint
Sprints:
3 x 30m
3 x 45m
2 x 60m
Cool down: Walk back to house
Deadlift day (3s)
Warm up: Neural charge jumps (split-squat jump, hockey jump)
Workout:
Deadlift: 135 x 3
135 x 3
165 x 3
190 x 3
225 x 3
250 x 6 (New PR!)
Assistance work: Pull ups (body weight + 10 lbs.)
1 x 6
1 x 6
1 x 6
1 x 5
1 x 5
I did a better job at pre-workout nutrition today. I felt a little nauseated at first, but as soon as I finished my first DL set, it went away. I’m very pleased with my progress. Just 4 months ago I maxed out at 270 lbs. on the deadlift for one crappy rep. Today I did 250 x 6… all with decent form. 315 here I come.
Military press day (3s)
Warm up: Actually just went right to the weights today, forgot to warm up for some reason
Workout:
Military press: Bar x 5
Bar x 5
60 x 3
80 x 3
90 x 3
105 x 6 (PR)
Assistance work: Side raises on incline bench
1 x 10 @ 10 lbs.
4 x 10 @ 12.5 lbs.
Assistance work: Preacher curl w/ 10 lbs. each side
5 x 10
Assistance work: Hammer curl @ 15 lbs.
5 x 10
Squat day (5/3/1)
Warm up: Neural charge jumps (vertical, broad)
Workout:
Squats: Bar x 5
135 x 5
160 x 5
185 x 5
210 x 3
230 x 3
Assistance work: Squats @ 160 lbs.
5 x 10
Tried to do 230 x 4, but on the last rep I actually lost my balance and fell forward a little bit. Had to catch myself from falling at the end of the rep so I didn’t count it.
Bench press day (5/3/1)
(I’m no longer going to post my warm up, cause they are almost always the same on every workout now)
Bench press: Bar x 5
95 x 5
145 x 5
165 x 3
185 x 8 (New PR in reps and weight)
Assistance work: Incline bench press
95 x 5
115 x 5
135 x 5
155 x 5
Assistance work: Dips (body weight)
1 x 10
1 x 9
1 x 7
Changed the direction of my training today. I’m going to really put an emphasis on gaining strength for a while. I blew past my old PR on bench today. I thought for sure my strength would suffer on the incline bench after doing flat bench pressing, but to my surprise it actually felt much easier to put some heavier weight on than I am accustomed to. Started feeling very nauseated by my third set of dips, though… no idea what that was about but I decided to call it a day at that point.
Deadlift day (5/3/1)
Deadlifts: 135 x 5
135 x 5
175 x 5
205 x 5
235 x 3
260 x 4 (PR reps/weight)
Assistance work: Weighted pull ups
5 x BW + 10 lbs.
5 x BW + 20 lbs.
5 x BW + 25 lbs.
4 x BW + 25 lbs.
3 x BW + 25 lbs.
Assistance work: Blast strap fallouts
1 x 8
1 x 6
1 x 5
1 x 8
1 x 6
Wow, my abs are weak. Those BSF reps are intense, despite how easy they look in videos. Great workout though.
Military press day (5/3/1)
Military press: Bar x 12
Bar x 5
65 x 5
85 x 5
95 x 3
110 x 4
Assistance work: Lateral raises on incline bench
12.5 x 10
15 x 10
17.5 x 7
17.5 x 7
20 x 5
Assistance work: Preacher curl
20 x 10
25 x 10
30 x 10
35 x 10
40 x 4
Assistance work: Hammer curl w/ pause
15 x 10
17.5 x 10
20 x 10
22.5 x 10
25 x 7
Assistance work: Overhead farmer’s DB carry
40 lbs
45 lbs
42.5 lbs
42.5 lbs
45 lbs
[Yesterday’s workout]
Squat day
Squats: Bar x 5
135 x 5
165 x 5
190 x 5
215 x 6
Assistance work: Squats @ 165 lbs.
3 x 10
Assistance work: Seated calf raises
50 x 10
70 x 10
90 x 10
100 x 8
110 x 5
Assistance work: Palof press
30 x 10
45 x 6
45 x 8
Those palof presses are tough. Next time I will do them kneeling to take my legs out of the exercise and use more of my abs to stabilize.
Sprint session w/ vids!
2 x 35 yards
2 x 45 yards
1 x 65 yards
1 x 70 yards
Hmm… guess I’ll have to use youtube to upload vids next time. T-Nation upload didn’t work.
Bench press day (5s)
Bench press: Bar x 12
95 x 5
135 x 5
150 x 5
170 x 9 (PR)
Assistance work: Incline press
115 x 10
135 x 5
155 x 5
135 x 5
Assistance work: Dips
1 x 8
1 x 6
1 x 7
1 x 5
1 x 5
Assistance work: Jackknifes
5 x 5