[quote]JLD2k3 wrote:
I’ll write the foreword and a review for the dust jacket inside front cover.[/quote]
Ha, sounds like a plan and when it becomes a best-seller I’ll throw you a free copy
Cycle 12
Week 2
Day 1 (149)
Squat
Squat (ATG)
couple w/u sets, low reps quick rest
275 x 5
290 x 3
310 x 4
235 x 5
235 x 5
Hack Squat (ATG)
160 x 15
210 x 12
250 x 11
300 x 9
250 x 7
Leg Extension
120 x 20
150 x 10
165 x 10
185 x 10
SLDL
135 x 15
185 x 10
205 x 10
225 x 10
Seated Calf
5 sets
Alt. DB Curls
3 sets
Thoughts
Atrocious leg session and haven’t had one this bad in a long time. I had absolutely nothing when it came to squats. Oh well, just gonna use this as motivation to tear it up next week!
Cycle 12
Week 2
Day 2 (150)
Bench
10 minute walk on treadmill
Bench Press
couple w/u sets, low reps quick rest
235 x 5 was supposed to be 3 reps but forgot
245 x 3
260 x 6 almost 100% me but needed just a slight touch to finish off the 6th rep
225 x 8
DB Incline
65 x 12
75 x 12
90 x 9 spotter helped just a bit toward the end
85 x 8
Dips
BW x 10
+25 x 10
+60 x 7
+60 x 7
BW x 10
Pec Deck Fly
120 x 12
150 x 12
170 x 12
190 x 12
4 sets leg raises
Thoughts
Came home, had dinner, then shoveled a lot and then hit the gym; fun night 
I hate shoveling!
Cycle 12
Week 2
Day 4 (151)
Deadlift
10 minute walk on treadmill
Deadlift
couple w/u sets, low reps quick rest
350 x 5 was supposed to be 3 but accidentally forgot again and did 5
370 x 3
395 x 6
Wide Grip Pull-up
BW x 9
BW x 8
BW x 7
BW x 6
BW x 8
DB Row
70 x 12
85 x 12
95 x 12
105 x 12
70 x 15
Bent Over BB Row
135 x 15
185 x 10
205 x 10
225 x 10
135 x 25
5 Sets seated calf
4 sets 45-degree back extension
Thoughts
Pretty good stuff tonight. Another 3-5 inches of snow coming tonight into tomorrow :(. Yeah bro shoveling sucks, I’ve been shoveling pretty much 1-2x a week now. I need to fly south for the winter.
Cycle 12
Week 2
Day 5 (152)
Standing Military Press
10 minute walk on treadmill
Standing Military Press super strict form
Bar x 10
Bar x 5
75 x 5
105 x 5
115 x 5
145x 5
157.50 x 6
125 x 8
BB Upright Row
65 x 15
85 x 12
105 x 10
125 x 8
95 x 10
HS Shoulder Press
100 x 15
150 x 12
180 x 9
210 x 5 Horrible set, oh well…
100 x 26
DB Side Lat Raise SS w/ Face Pulls - 3 Sets
DB Shrug
85 x 20
100 x 15
110 x 10
95 x 15
4 Sets kneeling rope crunch
4 Sets incline reverse crunch (ass doesn’t touch the bench)
Thoughts
Jeez, the next 4 nights it’s gonna be close to zero degrees with Sunday dipping below zero. Well, two days until JETS wooohooo!!!
How are you feeling on OHP? Still hitting well above the prescribed reps, so your strength must be advancing. I remember a few cycles back you were concerned about something.
[quote]JLD2k3 wrote:
How are you feeling on OHP? Still hitting well above the prescribed reps, so your strength must be advancing. I remember a few cycles back you were concerned about something.[/quote]
I’m not really using 5/3/1 right now for MP. I’m using something I came up on my own which is slightly derived from 5x5. I also switched to making sure every rep is really strict and so far I’ve been doing pretty good.
Cycle 12
Week 3
Day 1 (153)
Squat
10 minute walk on treadmill
44 Hammer Grip Chins - 4 sets of 11
Squat (ATG)
couple w/u sets, low reps quick rest
255 x 5
290 x 3
325 x 2
325 x 2 2nd attempt
Hack Squat (ATG)
160 x 15
210 x 12
250 x 11
300 x 9
250 x 7
Leg Extension
120 x 20
150 x 10
165 x 10
185 x 10
SLDL
135 x 15
185 x 10
205 x 10
225 x 10
Thoughts
Sadly this was the second Monday in a row of an atrocious session. I’m somewhat ashamed because after the horrendous squatting I kind of gave up. I pride myself on shaking off something bad and bouncing back strong but this time I just didn’t have it. I dunno if it’s the frigid weather but this is now two weeks in a row of squat strength declining by a fairly significant amount. I’ll probably have to deload next week to get my head back track. I’m also thinking I should invest in supplements, specifically some prewo so then I can maybe limit some of these crappy sessions and get a nice pump going.
Cycle 12
Week 3
Day 2 (154)
Bench
10 minute walk on treadmill
Bench Press
couple w/u sets, low reps quick rest
225 x 5
250 x 3
280 x 3
235 x 6
135 x 15
DB Incline
65 x 10
75 x 10
90 x 7
95 x 5
60 x 10
Dips
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12
Pec Deck Fly
120 x 12
150 x 12
170 x 12
190 x 12
5 sets seated calf
Thoughts
Was an ok session I guess. I felt pretty good warming up on bench but then when 250 came it felt real heavy and that’s normally something that’s relatively light. 280 did not go so well. I did 2 reps on my own and spotter helped with the 3rd. DB inclines weren’t bad, spotter assisted a little on the final reps of the heavy set. I normally do weighted dips but someone had the belt and I was being very impatient.
Go for the Anaconda. It’s awesome.
Thurs, 1/28
I forgot my notebook and chalk at home. It was pretty much a disastrous session. I won’t bother posting the accessory work since I don’t even remember it exactly but my dead numbers are below:
Deadlift
some w/u sets
330 x 5
370 x 3
415 x 1
This was just horrendous. A few weeks back I did 450 x 1 and it wasn’t terribly hard. Last week I think I did 395 for 6 and few weeks prior I hit 410 for 4 or 5. I think not having the chalk made some difference but also overall my numbers have all been declining so maybe I’ve overtrained, I’m not sure…
Fri 1/29
Standing Military Press strict form
Bar x 12
75 x 7
105 x 5
120 x 5
145 x 5
160 x 6
125 x 9
Barbell Upright Row
85 x 11
115 x 8
125 x 7
95 x 10
Seated DB Shoulder Press no spotter
45 x 12
55 x 10
65 x 10
50 x 15
Face Pulls
100 x 20
110 x 20
120 x 15
DB Shrug didn’t count the reps but kept them all over 10
85, 95, 95, 105
Thoughts
pretty good session, kept it short and quick
Mon 1/31
Legs deload
Tues 2/1
Chest deload
Sorry about your DL session. Have a good deload week and hit it back hard. Big numbers are coming.
[quote]JLD2k3 wrote:
Sorry about your DL session. Have a good deload week and hit it back hard. Big numbers are coming.[/quote]
Thanks man, that’s definitely the plan!
Thursday - Back deload and heaviest deadlift set was 315 x 5
Friday - Shoulder deload and heaviest MP set was 125 x 5
Cycle 13
Week 1
Day 1 (161)
Squat
10 minute walk on treadmill
2 sets of leg extensions @55lbs
jump squats
Squat (ATG)
couple w/u sets, low reps quick rest
245 x 5
260 x 5
275 x 8
225 x 7
Hack Squat (ATG)
160 x 8
250 x 6
250 x 6
250 x 6
Leg Extension
145 x 13
145 x 13
SLDL
135 x 8
185 x 10
225 x 10
Seated Calf
5 sets
Alt. DB curls
3 sets
Thoughts
As you can tell I’ve cut down on the workload. I’m trying to successfully drop a few lbs and I feel like this is the smart way to do it. If I train too hard, too many sets and too many times near failure then I’ll burn out real quick. So now I’m still training hard on the main lifts such as squats, bench, deads and MP but cutting out some of the accessory work and also never gonna hit failure on those. I was gonna squat heavier tonight but since it was my first day back off the deload and also the week before the deload I didn’t do much since I had such a horrendous time I figured this was the way to go. 275 wasn’t bad and 8 was not failure. I also finished this just shy of 60 minutes.
That’s a good way to go about it. Hit it hard and fast and keep your CNS fresh while you’re trying to cut weight.
[quote]JLD2k3 wrote:
That’s a good way to go about it. Hit it hard and fast and keep your CNS fresh while you’re trying to cut weight.[/quote]
Yeah that’s what I’ve been thinking as well. I think this week strength will problem be (and is) slightly down because of the adjustment but I’m hoping to get in a nice groove and slowly cut the weight without sacrificing too much strength.
Cycle 13 - DONE TUESDAY NIGHT
Week 1
Day 2 (162)
Bench
10 minute walk on treadmill
jumping jacks
clapping pushups
Bench Press
couple w/u sets, low reps quick rest
220 x 5
235 x 5
250 x 6
225 x 5
BB Incline
135 x 8
185 x 7
185 x 7
135 x 8
Dips
BW x 10
+45 x 9
+45 x 8
BW x 10
Pec Deck Fly
140 x 15
140 x 15
2 sets light v-bar pushdown
3 sets leg raises
3 sets weighted crunch
Thoughts
Took about 55 minutes. Strength is slightly down from a few weeks ago but nothing major. It’s been about 3-4 weeks since I’ve had a real strong session. The last time I benched 250 I did 7 on my own and this time I needed a spotter to help finish off 6. My incline strength is also down a bit. However, I’m dropping some lbs so not gonna panic just yet about any strength loss. In the past when I’ve tried to lean out the second I noticed my strength going down I’d just start inhaling food like crazy, lol so this time I’m gonna be much more patient.
Cycle 13 - DONE TONIGHT
Week 1
Day 4 (163)
Deadlift
10 minute walk on tradmill
Deadlift
couple w/u sets, low reps quick rest
330 x 5
350 x 5
370 x 6
Chins
BW x 10
+35 x 5
+35 x 5
BW x 7
DB Row
85 x 13
95 x 10
105 x 10
Bent Over BB Row
135 x 8
185 x 10
235 x 10
3 Sets seated calf
3 sets 45-degree back extension
3 sets leg raises
Thoughts
Took about 70 minutes, most time spent cleaning up after deads, lol. Anyway, not bad but a little disappointing. A few weeks ago I did 6 reps of 395 and now I only did 370. I guess it’s somewhat expected since I’m eating a little less and coming off a deload and a crappy week prior to that. I haven’t done chins in a long time and was really hoping for better. Hopefully I start to see the strength increase soon instead of decrease
Are you seeing any results from your leaning out? What changes have you made to the diet? Have you changed the food or just the portions? You might want to look at increasing your protein supplementation or pure, clean protein foods if your strength drops off significantly.
[quote]JLD2k3 wrote:
Are you seeing any results from your leaning out? What changes have you made to the diet? Have you changed the food or just the portions? You might want to look at increasing your protein supplementation or pure, clean protein foods if your strength drops off significantly.[/quote]
I only started maybe two weeks ago so it’s still kind of hard to tell. The first week I lost 4.8lbs and then the second week I gained 2lbs back. I’m still tweaking the diet in an attempt to figure out what works. The first week I went real low carb and high p & f and the carbs I just kept to pwo. The second week I added in a little more carbs and then lowered p & f slightly. This week I’m thinking of maybe trying 200p, 180c and then fat around 50. We’ll see what works…
Cycle 13
Week 1
Day 5 (164)
Standing Military Press
10 minute walk on treadmill
Standing Military Press super strict form
Bar x 10
Bar x 5
75 x 6
105 x 5
120 x 5
145 x 5
160 x 7
125 x 10
BB Upright Row
95 x 8
115 x 8
115 x 8
Seated DB Shoulder Press
50 x 10
65 x 8
70 x 8
50 x 14
Face Pulls
110 x 15
110 x 15
110 x 15
DB Shrug
95 x 10
105 x 10
105 x 10
Thoughts
Not bad. This should have been about 45 minutes or less but right as I was doing my last few sets some dude would just not stop talking. I thought this was a good session. All reps were strict and very controlled. I never approached failure other than probably that final rep of the heavy MP. I also been pleased that when I’m leaving the gym I’m not completely drained and still have more in the tank. Tonight I really wanted to keep training and do more but made sure I stopped.