Transition Phase: Week 1, Day 3
Front Squat:
Something @ Bar
2x5 @ 135
5 @ 225 (+2 rep PR, not difficult, I haven’t done these above 135 in forever)
5 @ 255 (+70 lbs PR, lol)
Back Squat:
12 @ 275 (+4 rep PR, I believe)
2x8 @ 275 (Set and rep PR)
Parallel Box Squat:
10 @ 135
DB Swing (Kettlebell Swing):
10 @ 80
2x10 @ 100
2 Inch Deficit Plyo Push-Ups:
2x10
10 @ BW + Monster Mini and Mini Band (No Deficit or Plyo)
Squats went well today. I’m very happy about the 275x12. I want to continue doing front squats and see if I can do 275x5 within this transition phase and try out a 315+ 1RM in a few weeks. I just have a hard time with the bar on my shoulders, I can’t find a spot that isn’t right on my acromion processes. I used a towel to cover it today though. I felt like a bitch.
Not sure if I’m right about this, but I feel like doing front squats before back squats made me use my glutes more on the back squats because of the quad fatigue.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Glad your training has taken a turn for the better big guy.
Pretty good lifts in here, buddy. I know exactly what you mean with the packed campus’ gym lol. I can’t wait til’ all of the bench and curl kids forget to come. But the cardio bunnies, they can stay 
[quote]bugeishaAD wrote:
Glad your training has taken a turn for the better big guy.[/quote]
Thanks, bug! I appreciate the advice, I’ve been doin stuff differently and it seems to be helping. I’m actually sore for the first time in a long time though. I’m not used to heavy max rep sets. I’m sure I’ll be fine in a couple weeks.
[quote]ashylarryku wrote:
Pretty good lifts in here, buddy. I know exactly what you mean with the packed campus’ gym lol. I can’t wait til’ all of the bench and curl kids forget to come. But the cardio bunnies, they can stay :)[/quote]
Thanks, man! Yeah, it’s very awful at UA. I think this explains everyone’s gym situation: USA TODAY - Today's Breaking News, US & World News
I’ve been getting some interesting looks from the new people when I wear my “Strong(er)” and “Train” shirts from EFS. It’s annoying and funny, but it’s like: 1. It’s for cancer and willpower, but I am stronger than most here anyway (which isn’t impressive) 2. I like to train, so go fuck yourself.
lol
Transition Phase: Week 1, Day 4
Behind-The-Neck Push Press:
5 @ 95
5 @ 135
4x5 @ 185
8 @ 185 (+3 rep PR, not a big deal, just starting these)
HS Wide Chest Press:
10 @ 180
5 @ 270
3x5 @ 360
2x5 @ 450 (+90 lbs. PR, ran out of room on the machine. I am so awesome, bro.)
Seated Cable Row:
8 @ “16”
8 @ “18”
8 @ “21” (Straps. Whole stack)
Band Stuff:
Face Pulls-10 w/ Mini
Single Arm Face Pulls-10 w/ Mini
Kneeling Rows: 2x12 w/ Average
I’m lucky I got anything done today with the gym being so packed. So many cut-off sleeveless shirts with bros inside them. I’m actually surprised some of them aren’t actively jerking off to each other while at the gym.
Anyway, I felt good again today. I’m officially running out of weight to use on some exercises/machines. Guess that means I’m hyooge now. But cerealy, I felt slightly unstable during some of the push presses, but I’ve had a mirror to look at for that exercise since I started it recently, so maybe I’m just not used to not seeing myself.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Music: Periphery-Insomnia, Miss May I-Relentless Chaos (Both pretty good, just started listening to them)
Transition Phase: Week 1, Day 5
Pull-Ups:
5x5 (Explosive, nice)
One-Arm DB Rows:
3x15 @ 120 (Straps. Set and rep PR)
Seated Single-Arm DB Lateral Raises:
4x8 @ 30
Cable Facepulls:
4x12 @ “10”
Felt good again today. Fifth decently tough workout in a week. I’m happy with how I am feeling. I’ll probably run this cycle every third cycle once I start Westside again.
So, something along the lines of:
Weeks 1-4: Westside + Deload
Weeks 5-8: Westside + Deload
Weeks 9-12: This Cycle + Deload
Repeat and see if I can avoid any plateaus and injuries.
Those DB rows today were like cardio. I did 90 single-arm reps, total, at 120 lbs. pretty quickly. It was exhausting.
Motivation: 4/4
Nutrition: 4/4 (Post-workout meal thus far = Protein shake, 2 bananas, 2 small sweet potatoes…Yay carb back-loading!)
Explosiveness: 4/4
Today is an off day, so I figured I would at least put up some food porn and a recipe. This was my breakfast today (other than a protein shake earlier). It’s filet mignon stir fry.
8-10 oz. Filet (or any kind of beef really. Flank and skirt work well.)
1/3 Red Bell Pepper
1/4 Onion
Small handful of Matchstick Carrots
Small handful of Green Onions
3oz. Water Chestnuts
1.5 tbsp. Sesame Seed Oil
Pam
Soy sauce to taste
Small drizzle Oyster Sauce (optional)
Small drizzle Hoisin Sauce (optional)
Seasonings: Salt, pepper, garlic powder, ginger
In a hot cast-iron pan or wok, cook pepper and onion with sesame seed oil and some Pam. After about 2 minutes, move the veggies or take them out, and add the beef and seasonings. Stir it around until mostly brown, add the veggies back in (including carrots and green onions). Add soy sauce (couple squirts) and, if using, oyster and hoisin sauce. Stir and add water chestnuts. Stir for another minute or so, until the beef is done.
Nutrition estimates (10 oz. beef):
Protein - 80g
Carbs - 15g (Mostly from veggies, take out the sauces to get it down to 10g)
Fat - 50g (Get a leaner cut of beef for less fat)
Calories - 830
Delicious - Yes
I wish I weren’t so lazy, because that looks delicious and I would cook that up! It’s not rare to see me eating a bowl of chicken and another bowl of melted PB because it’s good and easy lol
[quote]ashylarryku wrote:
I wish I weren’t so lazy, because that looks delicious and I would cook that up! It’s not rare to see me eating a bowl of chicken and another bowl of melted PB because it’s good and easy lol[/quote]
It only took me about 10 minutes to make that meal. It usually takes longer for me to cook chicken because it has to actually be done. lol You should try Shugart’s West African Stew. It’s basically chicken, pb, jalapenos, and ginger. Sounds weird, but it’s really good and it only takes the time to heat up the pb because you use a rotisserie chicken. Biotest Supplement Advice - Forums - T Nation
Transition Phase: Week 2, Day 1
Deadlift:
Something @ Bar
10 @ 135 (Convo)
10 @ 225 (5 convo, 5 sumo (sumo hinc porro))
5 @ 315
5 @ 365 (Add belt)
10 @ 405 (+1 rep PR!)
3 @ 455 (+1 rep PR!)
Power Clean:
5 @ 135
3x5 @ 185 (Set rep PR, 1x5 previous)
Ghetto GHR w/ Mini Band Assistance:
5x5
Band Resisted Jackknife (from Mike Robertson’s article 21st Century Core Training 1 ):
2x12 against mini band and average band
Awesome day. Everything felt great and fast. I was spent after the 405x10 and 455x3, so I switched to cleans. I’m still working on form with those. GHR went well also, not many hand-assisted reps (maybe 2). Those jackknives are hard to set up. I weighed too much for the bands. I like doing them though.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Transition Phase: Week 2, Day 2 (Saturday)
Some bench with short monster mini, explosive chin-ups, and triceps pushdowns. Don’t remember the numbers exactly.
Transition Phase: Week 2, Day 3 (Sunday)
Box Squat:
? @ Bar
5 @ 135
5 @ 225
5 @ 315
5 @ 365
5 @ 385
3 @ 405 (Felt good, probably could have gotten 425x3 as well)
12 @ 315 (Fast)
DB Goblet Squat:
3x10 @ 110
My hamstrings were incredibly sore from deadlift day til now. Not much else to say other than it sucks the Steelers lost and I have to go study for a math test.
Motivation: 3/4
Nutrition: 2/4
Explosiveness: 4/4
Transition Phase: Week 2, Day 4
Decline Bench:
10 @ Bar
10 @ 135
10 @ 225
8 @ 275
5 @ 315 (Why can’t I get six!?)
4 @ 315
5 @ 275
25 @ 135
Pull Ups:
2x5
5 Chin ups
5
One-Arm Row:
2x15 @ 115 (Straps)
4" Deficit Push-Ups:
3x10
At home:
100 mini band pull-aparts
My shoulder didn’t feel good today for some reason and it held me back. I felt very explosive during my bench warm-ups, but when I got to the fourth rep at 315, it slowed way down. I didn’t get much sleep last night, so that may have been part of the problem. I won’t be getting much tonight either, chemistry and kinesiology tests tomorrow.
Motivation: 3/4 then dropped after bench
Nutrition: 4/4
Explosiveness: 4/4 to start, 2/4 for the rest
Transition Phase: Week 3, Day 1
Squat:
5 @ Bar
2x5 @ 135
5 @ 225
5 @ 245
Clean:
2x5 @ 135
3 @ 185
2 @ 205 (+1 rep PR, not huge)
1 @ 225
1 @ 245 (Easier than last time. Match PR)
Deadlift:
5 @ 315
5 @ 405
3 @ 455 (Strapped. Match PR without straps)
Weird day programming-wise. I wasn’t incredibly motivated to do anything today. I’m glad I went still. Figured out I don’t like using straps for the deadlift. Made me very slow. Still got the lift though.
Motivation: 1/4
Nutrition: 2/4 (Not enough food)
Explosiveness: 3/4
Transition Phase: Week 3, Day 2
Bench (Warm-Up):
10 @ Bar
10 @ 135
Floor Press:
10 @ Bar+Short Monster Bands
10 @ 135+Short Monster Bands
2 @ 225+Short Monster Bands (fuck that’s heavy)
Behind-The-Neck Push Press:
5 @ 135
3 @ 185
Bench:
10 @ 225
5 @ 275
4 @ 275 (wide)
HS Iso-Lateral High Row:
10 @ 180
8 @ 230
2x8 @ 270
Ugh. I didn’t like most of this workout. None of those exercises felt good for my shoulders. I’ll probably drop the behind-the-neck press. Didn’t know how I’d react to it…now I do. I didn’t plan anything for this transition phase thing, so I didn’t really know what to do. Wandering mindlessly isn’t really working. I’m ready to get back to Westside. So, I’m going to continue this week, but make it more like a deload and then start back next Tuesday with ME lower.
Motivation: 1/4
Nutrition: 3/4
Explosiveness: 3/4
…
Squat:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (Felt so very weak)
Rowing:
200m/0:30s rest x 5
Awful. I was focusing on form, but I just didn’t have any strength. Can’t wait til next week.
No worries, dude. Off workouts suck, but you know you’ll bounce back. There are days 135 feels heavy…
next time.
Thanks, bug. It’s been an off few days. I felt better today though.
Transition Phase: Week 3, Day 4
Rowing:
1:30 @ 400m
2:00 @ 571m (~70m PR)
Bench:
10 @ Bar
15 @ 135
5 @ 225
5 @ 275
4 @ 315
Close Grip Bench:
10 @ 225
2x6 @ 275 (PR of some sort)
6 @ 225
One-Arm DB Row (Straps):
2x10 @ 120
20 @ 120
Bench felt okay, close grip felt better. I don’t know what to make of that. I haven’t done heavy close grip…ever? I think. So, I’ll probably start doing that more often and see where it takes me. I’d like 315x5 within the next few attempts.
I’ll keep rowing regularly for the cardio until it stays warm outside, and then I’ll have a mix of rowing and hill sprints. I’m pretty damn happy with the 571m I got in 2 minutes today.
Motivation: 3/4
Nutrition: 4/4 (Didn’t back-load today. I’ve felt great back-loading, but I’m not sure how it’s affecting my strength. I’ll see in a few weeks.)
Explosiveness: 3/4
Oh-Em-Gee, I almost missed the food porn.
Sorry you had a rough patch, but if you look at the bigger picture, you’re seriously killing it. Got some nice DL PRs, and some CGCP “PRs of some sort” lol
Great training <3
Thanks, Nikki. Yeah, I’m pretty sure it’s a set and rep PR, but not completely. lol
Speed Squats
Box Squat:
10 @ Bar
10 @ 135
10 @ 225
6 @ 275
6 @ 315
5x5 @ 225 (Speed)
That’s all I had time for today. Gym closes early on Saturdays.
I’m trying to hammer in my box squat form so that they are actually useful. I’ve been following the “So You Think You Can Squat” series at EFS, it’s been very helpful so far.
Some kind of bench tomorrow. I haven’t decided. I’m thinking reverse band if I can set it up here (I’m home for the weekend).
Motivation: 3/4
Nutrition: 2/4
Explosiveness: 3/4
Impressive weights being put up in here. Very impressive goblet squats, too. I don’t think I’ve ever tried going too heavy on those, just maybe a 50 pounder to open up my hips/groin. That exercise truly does wonders for increasing squat depth.
@Ashylarryku: Thank ya! I never really knew what kind of weight to use on the goblet squats. I figured I’d make it difficult, and 110 was incredibly difficult. I’m sure it would be a great warm-up/opener too. I’ve just used it for an accessory so far.
ME Upper…Yay Westside!
Reverse Band Bench (-115 at the bottom, -45 at the top):
10 @ Bar (No band for zero weight)
? @ 135 (Still basically no weight with added bands)
10 @ 225
10 @ 275
5 @ 315
3 @ 365
2 @ 385
1 @ 405 (Easy)
0 @ 435
0 @ 435 (Damn)
8 @ 315
HS High-Row:
10 @ 90
10 @ 180
8 @ 270
5 @ 360 (Straps. Machine was about to tip over I think)
Cable Low Row:
10 @ “180”
3x8 @ “260” (whole stack)
My band setup was easier than the last time I did them. I couldn’t really adjust the tension. The 405 was very easy. Hell, it’s only ~290-360, both under my flat bench max. The 435 pinned me about 5 inches off my chest. It was ~320-390, I’d say I got stuck around 350-360 both times. Kinda sucks, but it was expected after not having any weight in my hands for awhile. Sh/c/woulda gone for the 425 instead.
I wish I could get more high weight volume on the high row sometimes, but the front end tips when I get to 4 plates/side. Kinda scary.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
