Side and Front Dumbbell Raises
25lbsx10x3 sets each
Single Arm DB Floor Press
75lbsx6x4 sets
Floor Skullcrushers
90lbsx12,10,8
Machine Rear Delt Flyes
105lbsx10
115lbsx10x2 sets
105lbsx10
Decent session today, only had a few meals in me today so I was pretty low energy but still managed to get everything done easily. For some reason the shoulder/tricep assistance just kicked my ass.
Romanian Deadlifts [Raw, standing on 6" matts]
125/276x10
145/320x8
160/353x6-2
160/353x6
Glute-Ham Raise
Bodyweight + dbl mini x12,8,5 =25 total
Fat Bar Pull-Ups
BW x 10,6
Incline Dumbbell Press
80x12
80x10
80x5
Single Arm Standing Cable Rows
50x15
60x15x2 sets
50x15
Interesting story here, woke up late for training today and in a rush grabbed some cereal…and because my diet doesn’t allow milk I grabbed some that was still left in the fridge from before I started carb cycling. Well…my cereal tasted like lemons and for good reason because the milk was “best before April 16th” so I threw up a little on the way to the gym, that and the small amount of food I had in my system didn’t give me very high energy levels.
But deadlifts went fairly well, they felt slow off the floor but easy towards lockouts, easy could of got another two reps. Soon after energy levels really started fading and I literally had nothing left by the time I got to DB bench.
I started a carb cycling diet this time last week, under the direction of Shelby Starnes. Last week was exams for me and several all nighters were involved, as well I was adjusting to the strict guidelines of the diet but I was still able to loose 1-2 lbs of fat.
Not training for any meets right now, but should I do one it will be either August or September and potentially later than that, so lots of heavy raw training is in the forseeable future, which gets me excited. I plan on cutting down to a lean 198 with Shelby and making the slow climb back up to a very lean 220 where I will stay for awhile.
After my current training program ends in 2-3 weeks I plan on starting a modifed 5/3/1 and will likely test raw maxes after two cycles of that, hopefully hitting something like 510/520-325-610/620.
[quote]cheeta wrote:
Power GnP wrote:
Alpha wrote:
Great job bro-you are pretty strong-When is your next comp?
Appreciate it, it may be August 22nd, we’re hosting Western Canadians but I may end up doing most of the meet organization for that so my next meet may be as late as September/October.
You no longer planing on jr.world?
[/quote]
I want to, but I told myself if I didn’t win Nationals I didn’t deserve to go…I didn’t win. I could probably find my way onto the team but I’m not sure I have the 2-3,000 dollars the trip would cost this year. Haven’t made a decision yet though.
Wide Grip Lat Pulldowns
140lbsx10
150lbsx10
140lbsx10
130lbsx10
Dumbbell Hammer Curls
40lbsx15
40lbsx12
40lbsx10
Single Arm DB Preacher Curls
30lbsx8x3 sets
Took me a long time to get warmed up today, but it was worth it as squats felt good for the most part and I was really sinking them. SI was aggravated a little bit on the last set of 9, and the reps felt like they were going to look terrible, but with the exception of 1 or 2 I was pretty pleased.
Bench still sucks…reps were easy, but they should be a lot easier, I hate how slow this lift progresses for me. Lunges…I’ll be sore tomorrow, great exercise. By the time assistance came around today I was shot, still got it all done though.
Dumbbell Side Lateral Raise -ss w. Dumbell Front Raise
27.5lbsx10x3sets each
Single Arm DB Floor Press
80lbsx6x4 sets
Floor EZ Bar Skullcrusher
90lbsx12
90lbsx10
90lbsx8
Rear Delt Machine Flyes
10x4 sets
Was supposed to do two more sets of 6 at 190, just didn’t have the capacity I normally do today and I confirmed that when I got to tricep movements…my strength dropped off fast! I’ve grown tired of dreaming up my own programming and will be going into Wendler’s 5/3/1 next week for the S/B/D/OHP, should be a nice change of pace and honestly looks like pie compared to all the 3x a week squat programs I’ve done in the past.
Glute-Ham Raise
Bodyweight + dbl mini x11,10,4 =25 total
Reverse Grip Pulldowns
140lbsx10x4 sets
Incline DB Press
40lbsx8
80lbsx12
80lbsx10
80lbsx8
Single Arm Standing Cable Rows
60x15x4 sets
EZ Bar Curls -ss w. Reverse EZ Bar Curls
90lbsx10x2 sets 70lbsx10x2 sets
Energy System Work
Single Arm Kettlebell Swings
28/62x30 per arm
Kettlebell Turkish Get-Ups
24/53x3 per side
Not a terrible day, but it is really time for a change of approach, looking forward to starting 5/3/1 on Monday.
Deadlifts felt fine, but I had planned for a double at 584, its not that the first rep was hard as it came up quite good. But my posterior chain was just not firing and the weight just wasn’t breaking the floor well, probably could of got the 2nd but didn’t want to risk re aggravating the SI. Everything else went well, bettered my GHR’s, incline press and single arms rows from last week.
Did cardio in the small apartment weight room today. They have an old 70-80’s York set in there, must of got donated or something, it has the old green York plates and red iron screw collars, and an old ass 25lb bar with eletrical tape on the knurling…couldn’t resist using it so I rhymed off a few sets.
Did cardio at work today, the machine in my apartment is definitely different then this one, the incline/speed’s don’t match up at all. Whatever, it feels good to get some work in on non training days and not feel beat up the next day…watched the Celtics game while I walked, man that Rondo has some heart, they almost took that one.
Pull/Chin-Ups [various grips]
Bodyweight x 12,9,7,4,5,3=40 total
Kroc Rows
110lbsx10
Dumbbell Hammer Curls
45lbsx15,12,10
Single Are DB Preacher Curls
30lbsx8x3 sets
Incline DB Flyes
30lbsx20x2 sets
First day of 5/3/1, taking Jim’s suggestion to heart and am running my numbers off of 90% of my 1RM. It will be really nice to see what lower frequency training does for me, and really give me a chance to work on my conditioning and assistance work.
Squats were easy, stopped at 11 with a few more in the tank, wanted to leave some for next time around. I need to do Kroc rows before pulls/chins, my lats/upper back was absolutely shot by the time they came around…ending up coming up 6 reps short of a PR, probably could of got one if I’d done them first.
According to the formula in 5/3/1 my raw 1RM squat would be 557lbs, about 40lbs over my estimate…maybe someday haha.
Lots of energy today, cardio really got me sweating and was able to up my average heart rate quite a bit. Really starting to lean out…have lost 4-5lbs of what seems to be pure fat since I started with Shelby 2 weeks ago.
Pull/Chin-Ups [various grips]
Bodyweight x 11,9,7,6,5,2=40 total
Bi-Set
Front/Side DB Raise
30lbsx10x2 sets
25lbsx10
Single Arm Floor Press
85lbsx6x4 sets 5lb Rep PR
Floor Skullcrushers
90lbsx12,10,8
Rear Delt Machine Flyes
10x4 sets
Pushdown [dbl mini]
15x3 sets
Didn’t feel like I had a good bench session in me going into today…ended up with a 2 rep PR regardless with maybe 1-2 in the tank. Floor press felt pretty good, but was just beat for the skullcrushers afterwards. Am down to 203-204lbs in the mornings now.
Had some chest, upper back and bicep assistance planned but we just got the 32kg and above KB’s in so we all went outside and played around.
Interval KB Farmers Walk [per hand]
50/100x25 metre x 4 sets
Partner KB Farmers Walk [around track]
50/100x 200 metre x 2 sets
The partner farmers walks were tough, basically just going as far as you can around a 400m track then your partner takes over, Magnus and I were able to get it to almost one trip each per 400m. Hopefully this sort of thing sticks as a Saturday tradition.
Deadlifts were good, I’ve never felt a burn in my legs pulling sumo before so today was a new experience for me. Managed 11 which gives me an estimated belted pull of 625 or so, I left some room today as well, I would like to think I had 13 or 14 reps in me.
Didn’t feel great today…even then OHP’ing strength is just laughable, doing them from the chest doesn’t help my already massive ROM. Pull ups are getting better, first day where I was able to get two sets in the double digits.
