Okay, people. Here we go. I have a DE Upper Body session tonight. This will be the last one until I start my 12 week training cycle for my meet in April. It will consist of an accumulation, intensification, and a transformation phase.
Here’s the link for my cycle so you can take a look at it, make suggestions, etc. Enjoy.
CS
Monday 1/2/12 - Dynamic Effort Upper Body Day
Warm up
Foam roll back
Light band pec stretch
Rotator cuff
Plyo pushups
Band assisted pushups
Dynamic Effort Bench
Sets 1-3 - 45x10
Set 4 - 95x3
Sets 5-7 - 135x3, pinky finger on ring
Sets 8-10 - 135x3, index finger on ring
Sets 11-13 - 135x3, index finger on smooth
Set 1 - 45sx12
Set 2 - 50sx12
Set 3 - 60sx12
Set 4 - 65sx12
Set 1 - 185x3
Set 2 - 205x3
Set 3 - 225x3
Set 1 - 100x12 (each side)
Set 2 - 100x25 (each side). Decided to go with some Kroc rows this week. I forgot to record them. But this was a PR for me, so it was all in good favor.
4x12x15s
DONE.
Kind of a shitty workout. My friend has been lifting with me lately and he’s about half as strong as I am. I made the mistake of letting him train with me, and it’s fucked up the rhythm of my workouts, so they haven’t been where I would have liked them to be. I’ve “let him go” now so that I can really dial it in these next 14 weeks leading up to my meet.
CS
Wednesday 1/4/11 - Max Effort Lower Body Day
Warm up
This warm up took about 20 minutes.
Set 1 - 45x8
Set 2 - 95x3
Set 3 - 115x3
Set 4 - 135x3
Set 5 - 185x1
Set 6 - 205x1
Set 7 - 225x1
Set 8 - 255x1
Set 9 - 275x1
Set 10 - 315x0
This fucking sucked. The spotter practically lifted it for me. I also got out of my groove that I was in last week, too. It was just a shitty day.
4x12 holding a 45.
4x12x50
DONE.
Shitty workout. I only have two more workouts this week and then I’m finally starting my meet cycle. I’m hoping I can really kill it these next 12 weeks so i can put on a good show on the platform in April.
CS
Here’s the video of my squat.
CS
Friday 1/6/11 - Max Effort Upper Body Day
Warm up
Foam roll back
Light band pec stretch
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
Set 14 - 295x1* PR. 20 lb. PR over last week. This one flew up. Decided to go for more.
Set 15 - 305x1* PR. 30 lb. PR over last week. Smoke show.
Set 16 - 315x0.5 - Almost, just couldn’t lock it out. So close to my first 3-plate press, for any exercise
4x15x90
4x12x20s
4x12x90
4x10x65
DONE. Best workout of my life. The atmosphere was just off the charts. If only there was a gym like that closer to where I lived.
CS
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[/quote]
[quote]CSEagles1694 wrote:
Rule of thumb: do whatever the fuck puts pounds on your total.
CS[/quote]
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[/quote]
[quote]CSEagles1694 wrote:
Rule of thumb: do whatever the fuck puts pounds on your total.
CS[/quote]
[/quote]
Basement gym winz.
Nahh that gym looks amazing I’d kill for a place like that. Well, I guess I could go to Joe Defranco’s place as its 30 mins away but its too expensive.
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[/quote]
[quote]CSEagles1694 wrote:
Rule of thumb: do whatever the fuck puts pounds on your total.
CS[/quote]
[/quote]
Basement gym winz.
Nahh that gym looks amazing I’d kill for a place like that. Well, I guess I could go to Joe Defranco’s place as its 30 mins away but its too expensive.[/quote]
To be expected I guess. How expensive?
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[/quote]
[quote]CSEagles1694 wrote:
Rule of thumb: do whatever the fuck puts pounds on your total.
CS[/quote]
[/quote]
Basement gym winz.
Nahh that gym looks amazing I’d kill for a place like that. Well, I guess I could go to Joe Defranco’s place as its 30 mins away but its too expensive.[/quote]
To be expected I guess. How expensive?[/quote]
Would guess 10k a year. Haven’t contacted him as I figured It’d take too much to drive there, back, and train to be able to actually do it.
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[/quote]
[quote]CSEagles1694 wrote:
Rule of thumb: do whatever the fuck puts pounds on your total.
CS[/quote]
[/quote]
Basement gym winz.
Nahh that gym looks amazing I’d kill for a place like that. Well, I guess I could go to Joe Defranco’s place as its 30 mins away but its too expensive.[/quote]
To be expected I guess. How expensive?[/quote]
Would guess 10k a year. Haven’t contacted him as I figured It’d take too much to drive there, back, and train to be able to actually do it.[/quote]
Sounds steep as hell
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[/quote]
[quote]CSEagles1694 wrote:
Rule of thumb: do whatever the fuck puts pounds on your total.
CS[/quote]
[/quote]
Basement gym winz.
Nahh that gym looks amazing I’d kill for a place like that. Well, I guess I could go to Joe Defranco’s place as its 30 mins away but its too expensive.[/quote]
To be expected I guess. How expensive?[/quote]
Would guess 10k a year. Haven’t contacted him as I figured It’d take too much to drive there, back, and train to be able to actually do it.[/quote]
Sounds steep as hell[/quote]
With the client list, reputation, competition, and equipment how could it not be you know?
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[/quote]
[quote]CSEagles1694 wrote:
Rule of thumb: do whatever the fuck puts pounds on your total.
CS[/quote]
[/quote]
Basement gym winz.
Nahh that gym looks amazing I’d kill for a place like that. Well, I guess I could go to Joe Defranco’s place as its 30 mins away but its too expensive.[/quote]
To be expected I guess. How expensive?[/quote]
Would guess 10k a year. Haven’t contacted him as I figured It’d take too much to drive there, back, and train to be able to actually do it.[/quote]
Sounds steep as hell[/quote]
With the client list, reputation, competition, and equipment how could it not be you know?[/quote]
I meant for a regular person
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
That’s a nice ass gym. I’m jelly. I would definitely be hitting up that strongman room. I feel ya on the atmosphere. Lifting here where I’m usually the strongest person in the gym period just isn’t the same as lifting at school.[/quote]
I’m honestly convinced that the atmosphere helped me with my PR today. Whenever I’m at school or my commercial gym, it just isn’t the same. I’m going to seriously have a hard time going back to my regular gyms, now. It’s not going to be pretty.
CS[/quote]
Was this just a one time deal then? Obviously you can’t lift there for every training session, but I figured you’d be going there quite a few times.[/quote]
If time and gas weren’t an issue, I’d be there every training session. But, since I live an hour away and I have a minimum-wage job, I can only afford to go out there about twice a month, only on the weekends. I was thinking about every other week, as well.
CS
[/quote]
[quote]CSEagles1694 wrote:
Rule of thumb: do whatever the fuck puts pounds on your total.
CS[/quote]
[/quote]
Basement gym winz.
Nahh that gym looks amazing I’d kill for a place like that. Well, I guess I could go to Joe Defranco’s place as its 30 mins away but its too expensive.[/quote]
To be expected I guess. How expensive?[/quote]
Would guess 10k a year. Haven’t contacted him as I figured It’d take too much to drive there, back, and train to be able to actually do it.[/quote]
Sounds steep as hell[/quote]
With the client list, reputation, competition, and equipment how could it not be you know?[/quote]
I meant for a regular person[/quote]
Yeah I’m just saying that the price is really jacked up because of what you’re getting into. Its like paying to be able to train with the best coach, other athletes, and gear. Its gonna be expensive no matter who the person is. (Unless you’re an NFL guy then its nothing lol)
Sunday 1/8/12 - Dynamic Effort Upper Body Day
Warm up
Foam roll back
Pec stretches
Rotator cuff
Dynamic Effort Bench Press
Sets 1-3 - 45x10
Set 4 - 95x3
Sets 5-24 - 125x3
I did 20 sets of 3 reps with 125 lbs. In 21:11. Going to shoot for under 21:00 next week. Also, I’m starting to do a bit more cardio with some walking in the morning, and then do some recovery work since the volume is so high during my accumulation phase.
Set 1 - 65sx12
Set 2 - 70sx12
Set 3 - 75sx10
3x10x95. Weak sauce.
Set 1 - 95x10
Set 2 - 115x10
Set 3 - 125x10
4x10x20s
DONE.
Pretty much dead, and now I have work at 3. Can’t wait! I’m also going to cancel my membership at Charter Fitness and switch over to Quad’s gym in Calumet City or USA Gym in Bridgeview. My workout just wasn’t the same there as it was in a hardcore gym. This is really starting to irritate me.
CS
[quote]CSEagles1694 wrote:
Not bad for a powerlifter.
CS[/quote]
Not bad at all. What do you do for work?
