5 x 135
5 x 185
3 x 225
3 x 245
3 x 285
4 x 320 (-23 lb)
Assistance:
Snatch Grip RDL 5 x 10 x 225
Trap Bar Deadlift 4 x 5 x 405; 1 x 10 x 405
BW: 208
Notes: I am going to weigh myself the day after my pulse day. To be honest, I am disappointed with my weight! I need to really eat this week and get those numbers up. On top of that, my dead lift was horrible!! I can’t believe how much it dropped. Last week I had an increase, but today was just bad. I did tweak my back a little last night in my warm-up, so maybe that had something to do with it. The trap bar and the RDL felt good, so maybe it was just a fluke. I will see next week. There are too many variables to say what it was so I am going to try and not get caught up in it.
My current bests are 405 squat (with belt and knee wraps) and 505 deadlift (with belt). I’ve got a meet this weekend and I hope to better these by about 20 pounds each, so we’ll see. My assistance work has been somewhat eratic, because I just do what really feels like needs help, but GHRs have been a mainstay as soon as I got access to one. SSB squats also and RDLs etc… If it’ll help take a look at my training log. I’ve only been at it for a year, but I’ve made good gains and maybe it can give you some ideas.
also check out my buddy’s log for inspiration and ideas here
[quote]jakerz96 wrote:
My current bests are 405 squat (with belt and knee wraps) and 505 deadlift (with belt). I’ve got a meet this weekend and I hope to better these by about 20 pounds each, so we’ll see. My assistance work has been somewhat eratic, because I just do what really feels like needs help, but GHRs have been a mainstay as soon as I got access to one. SSB squats also and RDLs etc… If it’ll help take a look at my training log. I’ve only been at it for a year, but I’ve made good gains and maybe it can give you some ideas.
also check out my buddy’s log for inspiration and ideas here
[/quote]
Thanks a lot man. I will definitely take a look at those. I am still a “beginner” and am always looking for new, sound improvements to my workouts.
Sumo DL to Upright Row x 10 reps
Renegade Rows x 10 reps/arm
Squat to Push Press x 10 reps
Push-ups on KB’s x 10 reps
75 yards farmer’s walk
Set 1 - 35 lb KB’s
Set 2 - 53 lb KB’s
Set 3 - 35 lb KB’s
Set 4 - 35 lb KB’s
Set 5 - 53 lb KB’s
Set 6 - 35 lb KB’s
Notes:
I mixed it up to take the advice of CT about not doing more than 2 sets with the same weight. I really think this helped me keep my focus and keep my muscles “engaged” the entire time. There was almost no eccentric movement in this workout so it keeps my recovery system within its limits (hopefully) so that I can keep going the rest of the week. It was a heck of a cardio session to boot.
5 x 60
5 x 75
5 x 110
3 x 135
3 x 155
8 x 175 (-5 lb)
Assistance:
Dips 5 x 10 x BW
Incline Bench worked up to 60 with sets of five
Flat Bench worked up to 80 with sets of 3
Arm Curls worked up to sets of 40’s with sets of 7.
Notes:
Nothing special about this workout…still some stalling taking place. Maybe I am still tired from the new conditioning workout I did yesterday? No way to really tell. My zeal for the gym is still strong, so I am going to eat big this weekend and hope for the best next week. I am still excited about tomorrow’s workout.
10 x Bar
5 x 95
3 x 120
3 x 140
3 x 160
12 x 180 (-3 lb)
Assistance:
Front Squats 1 x 6, 1 x 7, 1 x 8, 1 x 9, 1 x 10, 1 x 9, 1 x 8, 1 x 7, 1 x 6, 1 x 5. Ten total sets.
Notes:
This was a good workout. I could have gotten 13-14 reps on the back squat, which would have made the - be a , so I am not worried about that little, since it is a 1RM estimate anyway. My legs were fried by the end, but I am glad that I switched to the back squat as my main exercise. I was a little tight in the hamstrings and the calves especially, so my form wasn’t as comfortable as it was last week, but still definitely within tolerable limits.
Ended with ~20 minutes of stretching. I am about 6 inches from my goal of side splits so that is exciting!
10 x 45
5 x 65
5 x 85
5 x 110
3 x 120
5 x 135 ( 6 lb)
Assistance:
Hammer High Row 5 x 10 x 180
DB OHP 4 x 10 x 40’s; 1 x 5 x 45’s
Face pulls 5 x 10 x 75
Arm Curl and Skull Crushers (1 x 2; 1 x 3; 1 x 5; 1 x 10) x 3
Notes:
Evidently I did OK because I have a 6 lb increase, but I really didn’t feel the workout today. I am switching my pulse days from Monday, to Tuesday AND Saturday. Saturday is a really busy day for me, so it is much more doable if I just don’t eat However, this Saturday I didn’t have my protein powder and so I just didn’t an actual fast and then Sunday didn’t eat a ton…so that would explain today I guess. I like writing things down, because I seem to be solving my own questions.
Question to those following along: If I were to write down what I each each day, do you think that I could get a critic on my diet? I will also weigh myself every morning. I don’t feel I am making as much progress as I should…
Hey man, about the diet question. First I don’t know anything really (in terms of science etc… of nutrition), but I can tell you that everytime I don’t eat a lot my pressing decreases, so maybe consider just not doing the pulse fast thing. Honestly if the 500 lb dead is your main goal I am not sure why you would skip a meal at all. Just my two cents.
5 x 135
5 x 185
3 x 210
5 x 265
3 x 300
4 x 335 (-1 lb)
Assistance:
Snatch RDL 5 x 5 x 225
A token shot at some Trap Bar but I was done.
Notes:
I am happy with the performance. I may have had another rep in me, but it would have been a grinder. I figured it was best to stop where I did. I am not doing my fast today. I just didn’t feel it. Not much else to say. I am really going to consider not fasting, but the new articles by CT about IF are good and make some sense, I just need to think about how they are going to fit into my particular goals.
Sumo to upright row x 10
Renegade rows x 10/arm
squat to push press x 10
pushups x 10
40 yrd sled drag
Set 1 - 35 LB KBs
Set 2 - 35 LB KBs
Set 3 - 53 LB KBs
Set 4 - 35 LB KBs
Notes:
I may not be doing this workout any more because my training partners are less and less inclined to train in the morning and so I will just be heading to the gym on this day for conditioning, where it is warm
7 x 80
5 x 100
5 x 115
3 x 125
5 x 145
3 x 160
9 x 185 ( 3 lb)
Assistance:
Incline DB Bench 30’s x 5; 35’s x 5; 40’s x 5; 45’s x 5; 50’s x 5; 55’s x 5; 60’s x 5
Flat Bench 55’s x 3; 60’s x 3’ 65’s x 3; 70’s x 3; 75’s x 3; 80’s x 3
Arm Curls (from the video that CT just made; with the hold at the top; alternating arms)
15’s x 10; 20’s x 10; 25’s x 10; 25’s x 10
Dips 5 x 10 x BW
Notes:
Workout felt strong. I left the Pulsing out this week and I feel strong…maybe keep it out, at least until I get to 500 lb dead lift? I will sure try it, thanks Jakerz. Note to be made though, next week I will be starting a 2 week V-diet, to see how things go with that (moral support for another person; but I will be doing the 1200 calories or so peri-workout so I am not worried about too much of a negative effect if any on my muscle mass or strength.
10 x bar
5 x 95
5 x 115
3 x 125
5 x 150
3 x 170
10 x 190 ( 26 lb)
Assistance:
Front Squat
1 x 5 x 135
1 x 6 x 135
1 x 7 x 135
1 x 8 x 135
1 x 9 x 135
1 x 10 x 135
1 x 9 x 145
1 x 8 x 145
1 x 7 x 145
1 x 6 x 145
1 x 5 x 145
Notes: Running on less than 5 hours of sleep. All I could think about this morning was finishing up the day and coming home and going to sleep. I got to the gym exhausted, did my activation exercises and some ROM stuff. By the time I started my work sets I was ready to go! I felt great on the squat this week, which would explain the 26 lb increase to my 1RM over last week. Form felt great, full full depth, like I couldn’t go any lower if I tried. I don’t feel tired any more (well not that tired) and I feel I had a great workout. No pulses at all scheduled this week. Oh, and side note, I have moved up to XL shirts
5 x 60
5 x 75
3 x 85
5 x 95
5 x 110
7 x 125 (-10 lb)
Assistance:
High Row 140 x 10; 160 x 10; 140 x 10; 180 x 10; 160 x 10
DB OHP sets of 5 up to 45’s
DB Incline sets of 5 up to 60’s
DB Flat Bench sets of 5 up to 75’s
Notes:
After my first week of my diet, this week was OK, but nothing really to report. My weight is 210. Noticed some significant weight loss on the stomach.
DB Arm Curls 20’s x 6; 25’s x 6; 25’s x 6; 30’s x 6
Keep after it man. Have you pulled 405 yet. If you haven’t I suggest you give it a try. You may make some faster gains for awhile by pulling some heavy singles after your 531 sets (plus it may boost your confidence and it’s fun to set some new PRs).
I have decided to stop doing 5/3/1. I looked over my last 2 months and the progress, and I am not happy with it. I didn’t feel very good doing the 5/3/1 this time and so I thought about it, and decided to go back to a high volume with less work on the CNS. I do much better on those, as of the last year or two.
That being said, my new workout looks likes this:
Monday - Pressing
Tuesday - Pulling
Wednesday - Legs
Thursday - Pressing
Friday - Pulling AM/Legs PM
Saturday - OFF
Sunday - OFF
I have done a pulling and a legs already and it feels a lot more comfortable for my body and I feel I can get more work in, which is keeping the momentum up. I wasn’t making much if any progress for the last 2 months and so I don’t think I am going to make a lot of progress doing the same thing.
11.24.2010
Circuit 6 sets:
Wide Grip Pulldown x 9
Straight Arm Lat Pulldown x 9
Supinated Grip Pulldown x 9
Bicep Circuit 4 sets:
DB Hammer Curl x 6 (20 lb)
Pronated Curl x 12 (40 lb)
Band Supinated Curls x 20
Overhead Press:
6 x 3 b/w 40-50 lb DBs
paired with: Face pulls x 6 x 65 lbs
Incline Bench:
6 x 3 b/w 55-65 lb DBs
paired with upright row x 6 x 50 lbs
Flat Bench:
6 x 3 b/w 65-75 lb DB
paired with shrugs x 6 x 65 lb DBs
Notes:
Another really good workout. Great pump and really felt the muscles working. Felt really strong at the end of the workout. Instantly, these work outs feel more at home. Will see how the next week goes.
Wide Grip Pulldown x 9 x 90 lbs
Straight Arm Lat Pulldown x 9 x 70 lbs
Supinated Grip Pulldown x 9 x 90 lbs
Bicep Circuit 4 sets:
DB Hammer Curl x 6 (20 lb)
Pronated Curl x 12 (40 lb)
Band Supinated Curls x 20
Notes:
Felt easier than last workout. Really focusing on the contractions. Got only 4 or so hours of sleep per night for the last 2 nights, so this was really nice to see.
However, this Saturday I didn’t have my protein powder and so I just didn’t an actual fast and then Sunday didn’t eat a ton…so that would explain today I guess. I like writing things down, because I seem to be solving my own questions.