[quote]xdsho wrote:
For you dudes weak off the floor, I don’t know how you do it.
Going to try and take care of my mobility and recovery work more seriously. [/quote]
Welcome to my world.
Today’s training fueled by Chipotle
Bench (paused)
45 x 5 x 7
95 x 3 x 2
135 x 2 x 2
185 x 1 x 2
225 x 1
245 x 1
275 x 1
310 x 1 PR
300 x 1
295 x 1 (2 sec)
285 x 1 (2 sec)
275 x 1 (5 sec) ← flared too hard and almost lost it
I wasn’t feeling super strong on the bench today. Took the last few days off of training so expected to be a little slugish - I didn’t feel like I had the speed off of my chest that I usually do, but it was still a good and productive training session nonetheless.
Pin Press bar set at sticking point from hell
275 x 4
255 x 5
These def sucked. I am really weak from this position, but pin presses make my shoulders feel like crap. Next time I’ll do something like a 2 board for reps.
DB Triceps Extensions
6 x 10
DB Flies
25 x 10
35 x 10
45 x 10
DB Lateral Raises
20 x 50 x 2
EZ-Bar Pushdown
some x 100
Machine Hammer Kurlz
2 x 20
Power Cleans (did these for teh lulz)
45 x 3 x 3
95 x 3 x 2
135 x 1 x 3
Squat, oly beltess
45 x 3 x 3
95 x 3
135 x 2
185 x 1
225 x 1
275 x 1
300 x 1
315 x 1
335 x 1 ← goodmorning lol
High bar is so nasty, low bar FTW. Stance was feet just inside of shoulder width.
Sumo Pulls, beltless
135 x 3 x 2
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
Pretty ez, tried to nail down my sumo form a bit
Lat Pulldown
6 sets
Standing Abs
5 sets
Accumulation Week 1 Bench I
Bench
45 x 5 x 6
05 x 3 x 2
135 x 3
175 x 6 x 6
Fat DB Row
60 x 15 @8
65 x 15 @8.5
70 x 15 @9
DB Floor Press w/ X’d mini band
65 x 10 @8
65 x 10 @8
70 x 10 @8.5
Incline DB YTW’s
5 x 10e x 3
Band Pushdowns
3 x AMAP
Hammer Curls
35 x 15 x 3
First day of block periodization, everything felt great!
Accumulation Week 1 - Squat
Squat
45 x 3 x 3
95 x 3 x 2
135 x 2
185 x 2
225 x 6 x 6
Even though it’s pretty light weight, I kept my form tight and really tried to feel my muscles doing the work, which in turn ended up destroying my legs!!
DB Step Up
40’s x 10 @8.5
40’s x 10 @8.5
These were a lot harder than expected!
Cambered Bar Goodmorning
220 x 3 @10 (couldn’t keep strict form)
205 x 5 @9.5
185 x 5 @8
The lower parameter for this exercise is at 220, but I couldn’t do it with good form, so I had to drop the weights a little. 205 also wasn’t “pretty” enough IMO
Band Pull-Apart
2 x 20
Hanging Knee Raise
3 x 15
Overall decent day. Hopefully next time my conditioning is better, lol. Anything over 2 reps sucks!
Accumulation Week 1 - Bench II
Felt lethargic throughout the day going into this one - I only ate one meal this day (8PM) due to some scheduling conflicts with bio lab. Needless to say it affected my performance a bit.
Bench
45 x 5 x 6
95 x 5 x 2
135 x 3
175 x 20
175 x 15
= 35 reps
Man, I suck at high reps! I had a crazy pump going on though. I wasn’t feeling too hot today, and I think the sets could have been better, but they ended up pretty decent IMO
Wide Grip Pulldown
130 x 12 @8
130 x 12 @8
130 x 12 @9
Military Press
95 x 12 @8
95 x 12 @9.5
95 x 12 @9
I wasn’t feeling strong on these at all today. Seems like my overhead strength tends to fluctuate a lot, so I dropped the weight, but even though it was a light weight it still felt difficult.
DB Lateral Raises
20 x 15 x 3
Rolling DB Extension
40 x 10 x 3
Overall a productive day, but it could have been better. My shoulder strength frustrates me.
After my session I headed to Lucky’s to buy some meat and potatoes, just to make sure my nutrition stays more consistent. No excuses next time.
Rehbands are AMAZING! After using them for just one set, my elbows felt majestically warm. Those things are awesome.
What kind of program is this?
[quote]SamMcLoughin wrote:
What kind of program is this?[/quote]
What’s up Sam? I am running block periodization right now. You can read more about it here:
http://www.elitefts.com/documents/block_periodization.htm
Accumulation Week 1 - Deadlift
Deficit Deadlift, 2 inch block
45 x 10
135 x 3 x 3
225 x 3
275 x 5 x 6
Felt easy even though my legs were really sore going into this (my legs get super sore with volume, lol). Hopefully contrast shower tonight will help get rid of a lot of the soreness!
RDL
245 x 10 @8
265 x 10 @8
285 x 10 @8.5
Seated Leg Curl
210 x 15 x 2
Band Hip Abduction “bad girls”
Mini band x 30 reps
DB Shrugs
100 x 20
120 x 20
Plank Variations
2 min total
Accumulation Week 2 - Bench
Bench
Technical Adjustment - work on retracting the scapula harder
45 x 5 x 5
95 x 3 x 2
135 x 3
190 x 5 x 6
Fat DB Row
70 x 12 @8
80 x 12 @8
80 x 12 @8.5
80 x 12 @8.5
DB Floor Press w/ x’d mini band
70 x 12 @8
75 x 12 @8.5
80 x 12 @9.5
Last set was hard! Tris were FRIED
YTW’s
5 x 10e x 3
Band Pushdowns
3 x AMAP
DB Curl
20 x 15
30 x 15
40 x 15
Accumulation Week 2 - Squat
Squat
Technical Adjustment - focus on keeping the back tighter
45 x 5 x 2
95 x 5
135 x 3
185 x 1
245 x 5 x 6
Really forced my scapula in during these sets. On a few sets, my hands started to move outwards during the set, so I chalked my hands and it helped fix the problem.
DB Step Up
45’s x 12 @8
45’s x 12 @8.5
45’s x 12 @9
I think these definitely top my list of exercises I hate the most, lol. I swear, db step ups = cardio. I was huffin’
Cambered Bar Goodmorning
185 x 5 @9.5 ← my lower back was already fried, this was a bit too much weight for my REP
165 x 5 @8
165 x 5 @8
165 x 5 @8
Band Pull-Apart
Monster Mini x 20 x 2
Hanging Leg Raise
3 x 15
I did it briefly, I ran the Juggernaut Method twice, it was good fun actually. It’s weird how stuff will come together every time during the realization phase.
[quote]SamMcLoughin wrote:
I did it briefly, I ran the Juggernaut Method twice, it was good fun actually. It’s weird how stuff will come together every time during the realization phase.[/quote]
Just for clarification, the Juggernaut Method actually isnt block periodization. It borrows some concepts but is very much different!
Accumulation Week 2 - Bench II
Bench
45 x 5 x 5
95 x 5 x 2
135 x 3
190 x 15
190 x 10
Wide Lat Pulldown
150 x 10 @8
160 x 10 @8
160 x 10 @8
170 x 10 @8.5
Military Press
135 x 10 @9.5 PR ← omg quad cramp
125 x 10 @9
95 x 10 @9.5
95 x 10 @9.5
Though not very strong, still happy it’s a PR. Also happy that I did it beltless, because I usually belt up for overhead work.
DB Lateral Raise
20 x 15 x 3
Rolling DB Extension
45 x 10 x 4
Attached is a picture of my dinner. I am stuffed.
stuffed from what?
I get that, but is it not the same basic idea? I’ve never actually read much on Block Periodization.
[quote]SamMcLoughin wrote:
I get that, but is it not the same basic idea? I’ve never actually read much on Block Periodization.[/quote]
Very different, actually. TJM as Chad says borrows from block “more in spirit than practice.” He borrows block terminology and uses them to specific waves within a cycle, whereas in block, each phase is concentrated into a longer time frame.
Accumulation Week 2 - Deadlift
Deficit Deadlift off 2" blocks
45 x 10 x 2
135 x 3 x 3
225 x 3
300 x 4 x 6
These were easy. On set 4 though, after rep 1 I felt a weird movement in my right ribs. Thankfully, I don’t think it’s severe, but it did make pulling a little uncomfortable; so not pain but just discomfort. Should be fine.
Romanian Deadlift
275 x 8 @8
295 x 8 @8.5
315 x 8 @9
295 x 8 @9
Seated Leg Curl
225 x 12 x 3
Band Abduction “bad girls”
mini band x 30 reps
Plank Variations
2 min total
DB Shrugs
130 x 20 x 2
Also, weird story - met a guy at the gym, he told me I had good “deadlift power” and I said thanks. He got into a talk about how he used to powerlift (I was a little iffy about that) and said in the past people were looking to sponsor him for the olympic trials… for powerlifting. I’m not sure if powerlifting was ever in the olympics. He also told me when he competed back then it was military, squat, and bench; no deadlift. I also have never heard of that. Maybe I’m just too young.
BIG ASS POST COMIN’
Accumulation Week 3 - Bench I
Bench
Technical Adjustment ? Focus on driving heels down, keep stable
45 x 5 x 5
95 x 5 x 2
135 x 3
185 x 1
205 x 5 x 5
Bench was not feeling super strong today, started feeling better towards the middle sets. On the last set, instead of pushing my knees out, I kept them more forwards and I felt like it helped me get a better arch as well as a more stable base.
Fat DB Row
90 x 10 @9
90 x 10 @9.5
85 x 10 @8.5
85 x 10 @9
85 x 10 @9
Forearms on fire!!
DB Floor Press w/ x’d mini band
75 x 15 @8.5
75 x 15 @10
70 x 15 @9
60 x 15 @9
3-Way Shoulder Raise (F/S/R)
15 x 20e
DB Zottman Curl
30 x 10
25 x 10
20 x 10
Both my forearms and shoulders were fried, which made these curls way harder than the weight dictates.
Rope Pushdown
110 x 15
90 x 15
70 x 15
Accumulation Week 3 -
Squat
Technical Adjustment ? Exhibit more control at both the top and bottom of the movement
45 x 5 x 2
95 x 5
135 x 3
185 x 1
225 x 1
265 x 5 x 5
I feel like my form got better after a few sets. I wasn?t strong today, but that?s my fault. Sleep and nutrition were a bit off this week because I had a big midterm coming up, but now that it?s over, things should be smooth. My conditioning is a lot better though. Used a bit too much lower back during these sets.
Bulgarian Split Squat
40?s x 10 @9.5
30?s x 10 @8.5
30?s x 10 @9
Man, I have come to realize I hate single legwork. My lower back was ridiculously pumped here from squats. Quads took a good beating, too.
Cambered Bar Goodmorning
135 x 5 @8
135 x 5 @8
135 x 5 @8
Took the weight down a bit, because my low back was so tired.
Band Pull-Apart
Monster Mini x 20 x 3
Hanging Leg Raise
BW x 10 x 3
Accumulation Week 3 ? Bench II
Bench, pinkies on rings
45 x 5 x 5
95 x 5 x 2
135 x 3
185 x 2
205 x 12
205 x 10
Could have been stronger. Didn?t get the best sleep, but I think I did well in my midterm, so the studying paid off, lol. I had some issues staying tight on/off the chest though. It might be because pinkies on rings is a wider grip for me, or I?m just not using my lats enough.
Dizenzo Row
50 x 12 @8
50 x 12 @8
50 x 12 @8
70 x 12 @8
Took a while for me to find the groove on these. Weight was too light this week, will be able to use much more next week. Great lat feeling in the last 2 sets.
Military Press
115 x 12 @8.5
105 x 12 @9.5
95 x 12 @9
85 x 9 @9
Shoulder strength seems to be an every other week kind of thing for me. They were PUMPED After these though!
Seated DB Power Clean
20 x 12 x 4
Rolling DB Extension
50 x 10 x 5
Accumulation Week 3 ? Deadlift
Deficit Deadlift off 2 in block
45 x 10
135 x 3 x 3
225 x 3
325 x 3 x 7
Deadlifts felt pretty good today. Could have been a little faster, but easy nonetheless. Rib felt good too; wasn?t very bothersome. I?m guessing I bruised it, but it should be 100% by next week.
RDL
315 x 6 @8
315 x 6 @8
315 x 6 @8.5
315 x 6 @8.5
315 x 6 @9
Seated Leg Curl
240 x 15
225 x 15
195 x 15
After the RDLs and then leg curls, my hams were SCREAMING! Arguably the best hamstring pump I have ever had. Standing sucked.
Band Abduction ?bad girls?
Mini Band x 40 reps
Plank Variations
3 Minutes total
DB Shrugs
140 x 15 x 3
Accumulation Week 4 - Bench I
Bench
45 x 5 x 5
95 x 5 x 2
135 x 3
185 x 2
225 x 4 x 5
Bar speed was terrible today! Super slow! On the other hand, technique felt decent and the weight was easy, felt very light in my hands.
Fat DB Row
80 x 15 @8
80 x 15 @8.5
80 x 15 @9
80 x 15 @9
DB Floor Press w/ X’d mini band
80 x 12 @8
80 x 12 @9
80 x 12 @10
70 x 12 @9
Triceps were shot. Super pumpzorz. Almost started shouting “light weight!” after each rep.
3-Way Shoulder Raise (F/S/R)
20 x 20e
Zottman Curl
35 x 10
30 x 10
25 x 10
Rope Pushdown
120 x 15
100 x 15
80 x 15
Accumulation W4 - Squat
Squat
45 x 5 x 2
95 x 5
135 x 3
185 x 2
225 x 1
285 x 4 x 5
Form felt pretty good today. Each rep felt easy, but a little slow out of the hole.
DB Bulgarian Split Squat
40’s x 12 @8
40’s x 12 @8.5
40’s x 12 @9
I hate these so much, lol.
Cambered Bar Goodmorning
165 x 5 @8
175 x 5 @8
185 x 5 @8
185 x 5 @8.5
Band Pull-Apart
Mini Band x 20 x 3
Hanging Leg Raise
3 x 15
What whole?
[quote]AquaCruzer wrote:
What whole?[/quote]
The whole thing?
Edited so I don’t look like a retard. lulz