Wednesday 12/21/11 - Max Effort Lower Body Day
Warm up
-
5 minutes on stationary bike just to get the blood flowing.
-
Foam roll
-
Stretch
-
Deadlift off Mats, about 2" below the knee
Set 1 - 135x3
Set 2 - 185x3
Set 3 - 205x3
Set 4 - 225x3
Set 5 - 245x1
Set 6 - 265x1
Set 7 - 285x1
Set 8 - 305x1
Set 9 - 325x1
Set 10 - 355x1
Set 11 - 385x1* PR. This was hard. I was dizzy and seeing stars after. That’s typically how I gauge my max effort days. If I’m dizzy and seeing stars, that means it was a good day in the gym.
END
That’s all I did today. I was a bit pressed for time, so I just hit my PR and called it a day.
CS
Thursday 12/22/11 - Max Effort Upper Body Day
Warm up
-
Foam roll on back
-
Shoulder circles
-
Rotator cuff
-
Light band pec stretch
-
Incline Bench Press
Sets 1-3 - 45x10
Set 4 - 95x3
Set 5 - 115x3
Set 6 - 135x3
Set 7 - 155x1
Set 8 - 175x1
Set 9 - 195x1
Set 10 - 205x1
Set 11 - 215x1
Set 12 - 225x1
Set 13 - 240x1* PR. This was another grinder, but I got it in the end. I was extremely happy with a 15 lb. PR over last week.
- Overhead Cable Tricep Extensions
4x12x50
- Seated Dumbbell Shoulder Press
4x12x55s
- Lat Pulldowns (Neutral grip, medium grip)
4x15x65
- Machine Preacher Curls
4x12x65. Nice pump from these. Think I might have gained an inch during the pump haha.
END
Well, that was it. It was another great day all around. A 15 lb PR, and a good pump, as well as some awesome looking calluses 
CS
Begin rant: Seeing all these haters talking shit on Facebook makes me laugh. They call me cocky, arrogant, over-confident, but in all honesty, they ain’t doin’ what I’m doin’. They ain’t throwin’ around my weights. They ain’t in the weight room 4 days a week busing their ass till the point where they wanna puke.
No sir, they ain’t even close to touching me. They can’t do what I do. Bottom line is, they’re just mad 'cause I’m achieving something that they’ve never had the balls to attempt.
/end rant.
CS
[quote]CSEagles1694 wrote:
Begin rant: Seeing all these haters talking shit on Facebook makes me laugh. They call me cocky, arrogant, over-confident, but in all honesty, they ain’t doin’ what I’m doin’. They ain’t throwin’ around my weights. They ain’t in the weight room 4 days a week busing their ass till the point where they wanna puke.
No sir, they ain’t even close to touching me. They can’t do what I do. Bottom line is, they’re just mad 'cause I’m achieving something that they’ve never had the balls to attempt.
/end rant.
CS[/quote]
stamp
Friday 12/23/11 - Dynamic Effort Lower Body Day
Warm up
-
5 minute stationary bike warm up
-
Foam roll
-
Stretch
-
Dynamic Effort Squats
Sets 1-3 - 45x5
Sets 4-5 - 95x3
Sets 6-7 - 135x2
Sets 8-17 - 185x2
These were nice and fast today. Cycling off of bands for a few weeks.
- Dynamic Effort Deadlifts
Sets 1-3 - 135x1
Sets 4-11 - 185x1
These were scary fast today. Might as well powercleaned them.
- Wide-stance Goodmornings
Worked up to 225x3
Really felt the stretch with these.
- Hack Squat
4x10x225
- Weighted Sit ups
3x15 holding 45 lb. plate
Went to my first hardcore gym today, and it was awesome. It was USA Gym in Bridgeview, IL. It’s owned by former IFBB pro, Chuck Sanow. There were some big dudes there. It was mainly a bodybuilding gym and I was the lone powerlifter in there, but I think I could fit in well there. Next week I’m going out to Quad’s in Calumet City. Might see Ed Coan there :).
CS
Good stuff man. Sounds exciting.
[quote]spar4tee wrote:
Good stuff man. Sounds exciting.[/quote]
It truly was. I felt at home while I was there.
CS
Lol concussion win, I get to start lifting the week of the 30th now because I’m forced to be out of contact sports. Now I’m gonna have to race you for better PRs bro.
[quote]PlainPat wrote:
Lol concussion win, I get to start lifting the week of the 30th now because I’m forced to be out of contact sports. Now I’m gonna have to race you for better PRs bro.[/quote]
CS
Finally! Christmas is over! I can get back into the gym tomorrow and hit it hard with a dynamic bench day. Really looking forward to it. Hopefully gonna order some new bands tomorrow (EVEN MORE EXCITED FOR THAT!!!).
CS
Have you thought about getting a Sling Shot? I’m trying mine out tomorrow.
[quote]spar4tee wrote:
Have you thought about getting a Sling Shot? I’m trying mine out tomorrow.[/quote]
Actually, I have seriously considered it. I start a new job in January so once I get some cash flowin’, I’ll more than likely end up getting one.
CS
www.howmuchyabench.net/store.html here’s the link for when you’re interested. I got the reactive one. It’s cheaper and supposedly more comfortable. Free shipping too.
Monday 12/26/11 - Dynamic Effort Bench Day
Warm up
-
Foam roll back
-
Light band pec stretch
-
Shoulder circles
-
Rotator cuff
-
Dynamic Effort Bench
Sets 1-3 - 45x10
Set 2 - 95x3
Sets 3-5 - 115x3, pinky finger on ring
Sets 6-8 - 115x3, index finger on smooth
Sets 7-9 - 115x3, index finger on ring
- Skullcrushers
3x8x85
- Wide-grip Low Cable Rows
4x10x65
- Dumbbell Curls
2x10x30s
DONE
This workout sucked. It was slow and sluggish, and most of all, boring. I hope tomorrow is a little more interesting.
CS
Tuesday 12/27/11 - Max Effort Lower Body Day
Warm up
-
5 minutes stationary bike
-
Foam roll back and legs
-
Static stretching
-
Zercher Squat
Set 1 - 45x10
Set 2 - 95x5
Set 3 - 115x3
Set 4 - 135x3
Set 5 - 155x1
Set 6 - 185x1
Set 7 - 205x1
Set 8 - 235x1
Set 9 - 275x1
Set 10 - 295x1* PR. This was 20 lb. PR from the last time I did them. My depth was a bit high, but I smoked it.
- 45 Degree Back Raises
4x15 Holding 45
- Seated Hamstring Curl
4x15x130
- Leg Extension
4x12x135
- Standing Cable Crunches
4x10x42.5
DONE
Great day in the gym today. Got a PR and I’m looking for 315 next week. Knee wraps definitely gave me some rebound out of the bottom, and they were pretty loose.
PR
CS
[quote]CSEagles1694 wrote:
Finally! Christmas is over! I can get back into the gym tomorrow and hit it hard with a dynamic bench day. Really looking forward to it. Hopefully gonna order some new bands tomorrow (EVEN MORE EXCITED FOR THAT!!!).
CS[/quote]
I just got micros, minis, and lights for band work. I was shocked at how cheap they were on elitefts because of the 50% sale or whatever. Got all 6 bands for like 35 bucks.
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
Finally! Christmas is over! I can get back into the gym tomorrow and hit it hard with a dynamic bench day. Really looking forward to it. Hopefully gonna order some new bands tomorrow (EVEN MORE EXCITED FOR THAT!!!).
CS[/quote]
I just got micros, minis, and lights for band work. I was shocked at how cheap they were on elitefts because of the 50% sale or whatever. Got all 6 bands for like 35 bucks.[/quote]
I got some of the same stuff. I got the short minis, the long monster minis, and the long light bands. Hopefully they’ll be a lot better than the shitty ones my commercial gym has.
CS
Thursday 12/29/11 - Max Effort Upper Body Day
Warm up
-
Foam roll back
-
Pec stretch
-
Shoulder circles
-
Rotator cuff
-
2 Board Press
Sets 1-3 - 45x10
Set 4 - 95x3
Set 5 - 115x3
Set 6 - 135x3
Set 7 - 155x3
Set 8 - 175x1
Set 9 - 195x1
Set 10 - 215x1
Set 11 - 235x1
Set 12 - 255x1
Set 13 - 275x1* PR. Not too bad. Pretty hard, but it ain’t supposed to easy. Looking for 280 next week.
- V-Bar Triceps Pushdowns
4x15x65
- Close-grip Lat Pulldowns
4x15x50
- Incline Rear Delt Flyes
4x12x10s
- Preacher Curls
4x12x50
- Barbell Shrugs
4x15x275
DONE. Got a PR and assistance work went well. Good day today.
CS
Been thinking about some life goals (as far as lifting is concerned):
Before I’m 40, I would like to have single ply (242) lifts of:
900 lb. squat
550 lb. bench
700 lb. deadlift
For multiply (242) I would like to have:
1,050 lb. squat
750 lb. bench
800 lb. deadlift
As for raw (242/275), here’s what I’m thinking:
700 lb. squat
500 lb. bench
750 lb. deadlift
Now, before I graduate from college (May 2017), I would like:
600 lb. squat
405 lb. bench
650 lb. deadlift
All at a BW of about 220. I’m 5’7" and will be int he Army, so I can’t be too big.
These may seem a little out of reach, but I don’t give a fuck. Hard work prevails over all.
CS
