I have always been sloppy at tracking. After reading Practical Programming by Rippetoe and Kilgore, I was really tempted to get my big lifts down packed. However, I am already in the middle of doing Chaos Theory type training (Diesel Crew). Through out my years of training I have developed a sense of what I can and can not handle.
This is going to be my attempt to combine the two while still obeying the laws of adaptation through periodization. The big lifts are going to be my main objective and new 1rm/5rm attempts are going to be attempted on a biweekly basis as opposed to weekly due to Chaos Theory.
Week 1 looks like this:
(L) Light Loading, (M) Med. ‘’, (H) Heavy. ‘’
Monday:
Bench Press and Weighted Chin-Up (M)/Wrist Flexibility and Internal/External Rotator Balancing
Tuesday:
Chaos Training - Random Movement Patterns (L)
Mobility/Foam Rolling/Snatch Technique
Wednesday:
Squat and Deadlift (M)
Thursday:
Bench Press and Weighted-Pull up (L)Wrist Flexibility and Internal/External Rotator Balancing
Mobility/Foam Rolling/Snatch Technique
Friday:
Chaos Training - Random Movement Patterns (H)
Saturday:
Squat and Deadlift (L)
Mobility/Foam Rolling/Snatch Technique
Sunday
Recovery Methods - Foam Roll/Mobility/Stretch
Day 1:
Bench Press Weighted Chin-Up
Warm-Up Sets
135lbs x5 BW x5
185lbs x5 25lbs x 5
205lbs x5 35lbs x 5
Actual
210lbs x5 45lbs x5
210lbs x5 45lbs x4
210lbs x5 45lbs x4
210lbs x4 * 45lbs x4
210lbs x4 * 45lbs x4
*Wrist Flexiblity (Hands Together and Press)
- External Rotator and Internal Rotator Tweaking
Half-Assed Attempt At Tracking Diet:
French Toast Crunch *
4 fish oil pills, 2 BCAA pills
2 Tim Hortons Breakfast Bagel (12 grain)
2 fish oil, 2 BCAA
Chilli Combo.Apple Fritter.Choc.Milk *
2 fish oil
WORKOUT
6 BCAA/ 1 1/2 cup of watermelon
325ml Arthurs Berry Juice
325ml Arthurs Green Energy Juice
1 pint of blueberries
1 3/4 cup of cottage cheese
French Toast Crunch
1/2 cup of sunflower seeds
4 small slice of watermelon
1 small macintosh apple
150g microwaved chicken
1/2 cup sunflower seeds
1 macintosh apple
small spoonful of creatine
1 1/2 cup of cottage cheese
Day 2: Tuesday July 1st/08
Diesel Crew Inspired Circuit (L) -None to Failure!
Multi-Directional Barbell Lunge 15 reps (bar)
Decline DB Military Press 10 reps (25lbs)
Ab Roller 10 reps bw
Multi-Directional Gripper Punch 50 reps per arm
Front to Side Raises 10 reps 8lbs
Dumbell Braced Squat (Var.2) 10 reps 5lbs
Spiderman Push-Ups 8 reps per leg
Prone Lat Raises 10 reps
Decline Dumbell Curls 10 reps 25lbs
*Internal/External Rot. Tweaking and Wrist Flexibility in
between sets
*Felt better leaving work-out then going into it.
Diet: * Need Improvement
Bowl of mini wheats *
Cup of cottage cheese
1 L choc. milk. *
2 BCAA
2 fish oil
Egg Salad Sandwhich/white bread *
2 BCAA
325ml v8 Blueberry Pomegrant Juice
1 bannana
2 BCAA
Work Out
1/2 chicken salad sandwhich/whole wheat
1 bananna
3 BCAA
1 cup sunflower seeds
Tim Hortons chili combo apple fritter/choc.milk *
1 cup cottage cheese
1 12 grain bagel with nutella
1/2 bannana
1 bowl french toast crunch *
1 red delicous apple
2 BCAA
1 cup of milk *
Day 3: Squat and Deadlift (M)
Full Squat/ Snatch Grip Dead. off Platform
Warm-up (NEW EXERCISE)
135lbs x5 95lbs x5
185lbs x5 135lbsx5
Actual
190lbs x5 185lbs x5
190lbs x5 185lbs x5
190lbs x5 185lbs x5
190lbs x5 185lbs x5
190lbs x5 185lbs x5
*Externa/Internal Rotator Tweaking
*Hip Flexor Stretch/Emp. Left
*Definately use more weight on deadlift next time.
Diet:
Hop and Go Bar *
2 fish oil
500g of coffee yougurt *
950ml of V8 juice
1 can of sardines
900ml of Arthurs Carrot Juice
60g almonds
cup of watermelon
Quiznos 10 inch Beef and Cheddar sub *
" cheese and broccoli soup *
200ml of rootbeer *
2 slice of watermelon
3 bcaa
2 fish oil
600g of raspberry yougurt
5ooml of frozen berries half a bannana with milk
4 eggs
2 bcaa
2 fish oil
Day 4:
Bench Press and Weighted Chin-Up (L)
Bench Press/Weighted Chin up
Warm-Up
bar x 5 semi-sup (BW) x5
ACTUAL
135 x5 bw x5
135x5 bw x5
135x5 bw x5
135x5 bw x5
135x5 bw x5
- internal/external rotator tweaking
x 1hr foam rolling
Diet:
100 g raspberry yogurt
4 eggs
900ml Arthurs Goji berry Juice
50g Mandarin Majic Mix
60galmonds
pint of blueberries
can of sardines
2 dairy queen double cheese burgers *
1 L choc milk
WORKOUT
300ml milk
3 bcaa
150g raspberry yogurt
2 bcaa
2 fishoil
1 1/2 cup cottage cheese
Day 5
CIRCUIT X3
Diesel Crew Inspired Circuit (H)
30 sec rest between ex.
5min rest per circuit
Illinois Drill
Weighted Bird Dog 10lbs apx.20sec
Spiderman Push-Ups apx.10 per side
Gorilla Chin-Ups 5-7reps
Sledge Balance apx 1min
Side Step with band
Lunges 50lbs apx 12reps per leg
Dumbell Bicep Durl 30lbs 12-15reps
Battle Axe Grinders 12reps per direction
Diet
2 breakfast bagels
3L choc milk
10bcaa
1lb chicken
70g almonds
1/2 pint blueberries
6g Mandarin Mix
950ml of Arthurs Carrot Smoothie
1 oatmeal cookie
1 spoonful of creatine
Day 6
Squat and Deadlift (L)
Foam Rolling/Mobility/Snatch Technique
Diet:
690ml Gatorade
4 BCAA
2 Fish oil
2 eggs Benedict
Fruit Cup
1 cup of cottage cheese
30g mandarin magic
700ml of berries/banana/milk/pb shake