Deload - Full Body
Squat:
Bar
2x5 @ 135
2x5 @ 225
5 @ 275
2x5 @ 315 (Paused. Add Spud belt)
3 @ 365
3x3 @ 405 (Pretty easy. One of these reps I completely fucked up. Read below)
Close Grip Bench w/ Pause:
Bar
2x5 @ 135
5 @ 225
3x5 @ 275 (Wraps)
2x10 @ 225
Lat Pulldown:
10 @ “180”
2x10 @ “195”
10 @ “180”
Decline Ab Sit-Ups:
3x12 @ BW+50
I went to my previous gym (YMCA) for this workout since I’m at my parents’ house for Thanksgiving. Weights felt lighter than the ones at the new gym. Not sure if they actually are obviously. But I felt pretty in control of everything today.
I wasn’t sure what I wanted to do on squats, but the paused ones at 315 didn’t feel all that great, so I went up and didn’t pause. On my second set of 3 at 405, the first two reps went well and then I shifted my eyes and head positioning for the third rep. For some reason this fucked me up and my hips shot up. I actually ended up in a full good morning position and started descending again against my will. But I didn’t have the pins up, so I either had to dump it over my head or figure it the fuck out. It’s amazing how many decisions you can make in half a second when you are getting folded over. I ended up deciding I could get it and I good morning’d it up. Third set had no such problems.
Bench felt fine. Just happy it’s easy again.
Happy Thanksgiving. Eat.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4
Deload - Full Body
Superset:
A1 | Deadlift:
Bar
3x5 @ 135
2x5 @ 225
5 @ 315
3x5 @ 405
A2 | DB Bench:
20 @ 25s
20 @ 50s
12 @ 75s
2x15 @ 100s
20 @ 100s
Superset:
A1 | Lat Pulldown (Neutral):
3x10 @ “165”
A2 | Cable Ab Pulldown (Spud Strap):
10 @ “135”
2x10 @ “120”
Nothing special to report for this. The deadlift wasn’t exactly easy, but it wasn’t a struggle either. DB bench was pretty easy.
Alabama got beat by Auburn, which blows. We didn’t deserve to win really. AU played to their potential and we didn’t come close to ours. I think we’re a better team still. Just didn’t want it as much as them apparently.
Motivation: 3/4
Nutrition: 1/4
Explosiveness: 2/4
Discipline: 3/4
Start of Cycle 2 - 13 Weeks Out - Wave 1 - Week 1 - Explosive Bench
Speed Bench w/ Chains:
Bar
3x5 @ 135
5 @ 205
3 @ 205+50
8x3 @ 205+90 (Previous cycle: 185+90)
Close Grip w/ Chains:
5 @ 225
5 @ 275 (Add wraps)
2x5 @ 275+50 (Previous: Push-ups)
Bench w/ Pause at 1" Above Chest:
2x8 @ 255 (Previous: 185)
Superset:
A1 | Cable Low Row w/ Straight Fat Bar:
12 @ “165”
5x12 @ “180”
A2 | DB Alternating Curls:
4x8/8 @ 40s
Superset:
A1 | Reverse Hyper:
2x20 @ BW
A2 | Band Pull-Apart:
2x20 @ Light
This was a good start to the cycle. No pec pain at all. I had some elbow pain, but I’m not worried about it. All of the speed sets were speedy, close grip was easy except for my back cramping, and the paused were very easy.
I’m 13 weeks out and I have a 9 week cycle starting now. Not sure what I’ll do with the remaining 4 weeks yet.
I started my diet yesterday. There’s nothing more I’m doing than this: Off day = Low carb/calorie, Workout day = Mod-High carb/calorie. Almost entirely “clean” foods and fish oil, creatine, and a lot of water daily. I’m not going to micromanage this shit and get weak like I’ve done in the past. Weighed in at 234 yesterday and 231 today. I think if I can get down to 225, then I’ll do some water manipulation on the last week and I’ll be in the 220s no problem.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4
Wave 1 - Week 1 - Rep Squat
Buffalo Bar Squat w/ chains:
Bar
3x5 @ 155
2x5 @ 245
5 @ 295 (Add Spud belt)
5 @ 295+50
5 @ 335+50
10 @ 335+90 and 2x8 @ 335+90 (This was ridiculous) (Previous cycle: 2x8 @ 350)
Buffalo Bar Squat:
3x6 @ 335 (Previous: 2x6 @ 275)
Lying Leg Curl:
5x10 @ “80”
I don’t think it would have been possible for me to do a 2x10 pause squat after the other squats, so I didn’t do that. But sweet fuck those chain squats were rough. That was the first time I’ve used them and they made my hips work really hard, which I always have a problem making happen. I could barely stand up with 335 on the last squat set.
I made some great progress over last cycle’s rep squat day, so I’m happy. My hips, back, and quads just won’t be happy with me over the next couple of days.
Motivation: 4/4
Nutrition: 3/4 (Decided to eat half a pizza with dinner for recovery)
Explosiveness: 4/4
Discipline: 4/4
Wave 1 - Week 1 - Body Day
DB Bench:
25 @ 25s
15 @ 50s
12 @ 80s
12 @ 100s
2x12 and 1x14 @ 125s (Wraps)(PR)(Previous cycle: 3x12 @ 100s)
Pull-Ups (Pronated):
5x8 @ BW
Chain Curl w/ EZ Bar:
2x8 @ 60
2x8 @ 60 Reverse
HS Standing Incline Press:
3x10 @ 1.5 pps
Didn’t get into the gym last night because the gym owner locked me out accidentally when he left. So I was screwed up on my diet since I went high carb yesterday. I was down to 227 already in the middle of this week, but I’m sitting at 230 right now. That’s still 4 pounds down in a week though.
This workout went really well. Everything felt easy. My previous PR was 3x12 @ 120s and I destroyed that today. I wanted that 15th rep on the last set, but I wasn’t close.
Pull-ups were also really easy despite rarely doing them.
Heavy deadlifts tomorrow.
Motivation: 3/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4
Wave 1 - Week 1 - Heavy Deadlift
Was told by the gym owner someone would be there from 1-3pm. Got there at 1 and waited 30 minutes after texting owner. No one showed. Ended up going to a Gold’s instead. Drove past the gym on the way back and of course someone was there. Fucking stupid.
Deadlift:
Bar
3x5 @ 135
2x5 @ 225
3 @ 315
3 @ 405 (Add Spud belt)
2x2 @ 475 and 3x2 @ 495 (Straps on last 2 sets)(Previous cycle: 5x2 @ 455)
Squat:
Bar
5 @ 135
5 @ 225
3 @ 315 (Add Spud belt)
5x3 @ 405
Chest-Supported T-Bar Row:
5x10 @ 2.5 plates
Lying Hamstring Curls:
3x15 @ “120”
TRX Fallouts from knees:
2x10 (Elbow pain)
I was feeling pretty good until I got to 475 and then the bar started slipping because of the lack of knurling. That threw my form off. By the time I finished the 5x2, I knew I wouldn’t be able to do more deadlifting. But squatting went pretty well in its place, so I’m happy with that.
Rep bench tomorrow.
Motivation: 2/4
Nutrition: 3/4
Explosiveness: 3/4
Discipline: 3/4
Wave 1 - Week 2 - Rep Bench
Bench w/ Chains:
Bar
2x5 @ 135
2x5 @ 225
5 @ 245
3x8 @ 245+50 (Wraps)(Previous cycle: 225+50)
Close Grip Bench w/ Chains:
2x6 @ 265+50 (Wraps)(Previous: 6 and 5 @ 225+50)
Bench w/ Pause at 1" Above Chest:
2x10 @ 245 (Previous: 185)
Superset:
A1 | DB Side Bends:
12/12 @ 60
2x12/12 @ 75
A2 | Band Pull-Aparts:
3x25 @ Mini
A3 | Cable Ab Pulldown:
3x12 @ “120”
I wasn’t feeling particularly strong today and I was sore from the past two days of lifting. But I did destroy this workout compared to the last cycle.
I just did that simple superset as the other accessories because I just did rowing two days in a row and my elbows were aching.
Heavy skwats on Wednesday.
Motivation: 4/4
Nutrition: 3/4 (Probably too much fat on the high carb day)
Explosiveness: 3/4
Discipline: 4/4
Wave 1 - Week 2 - Heavy Squat
Squat:
Bar
2x5 @ 135
2x5 @ 225
2x3 @ 315
3 @ 365 (Add Spud belt)
2 @ 405
Worksets (Previous cycle: 5x2 @ 405):
2x2 @ 425
2x2 @ 445
2 @ 455
1 @ 475
2 @ 475 (PR! Almost went for a third rep)
2x12 @ 315 (PR)(No belt)
Decline Sit-Ups:
3x12 @ BW+75
This workout isn’t going feel good over the next couple of days. It destroyed my quads and back. But it went very well. I went in wanting to do a 5x2 ranging from 425 and 455 and I did just that.
For the next worksets, the program calls for 2x1-3 close stance, but I’ve decided I’ll just continue squatting with my normal stance for those since it’s pretty close already. I wanted 475x2 going in and it wasn’t in the cards on the first set, but I crushed it on the second set and got an easy double. I wasn’t planning on a triple, so my girlfriend (spotter) got out of position for me to rack it. By the time I got out the words “one more”, I started losing tightness and decided not to go for it due to not having pins as a safety net. If I had planned for the triple, I really think I would have gotten it.
On the first set of 315, I think if I had my belt on and a spot, I may have been able to get 20. That would have been a 40 lb PR. But again, I had no idea that was about to go well at all. The second set finished off my quads.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4
Wave 1 - Week 2 - Body Day
DB Bench:
25 @ 25s
15 @ 50s
12 @ 75s
2x10 @ 100s
2x8 and 1x10 @ 130s (PR)
Bench w/ Foam Board (~2-3 inches):
Bar
10 @ 135
3x10 @ 225
Superset:
A1 | Cable Curl:
3x12 @ “75”
A2 | Band Pull-Apart:
3x25 @ Mini
I wasn’t feeling strong at all until my top sets of DB bench, so I guess it worked out alright. I had some pain in my left shoulder and elbow for some reason. During the day, when I turned my head to the right, the shoulder was hurting then too. I’ve never felt something like that, but hopefully it was just a stiff neck. But my elbow did keep me from doing any rowing tonight.
Motivation: 3/4
Nutrition: 4/4
Explosiveness: 2/4
Discipline: 3/4
Saturday - Wave 1 - Week 2 - Explosive Deadlift
Speed Deadlift w/ Chains:
Warm up with whatever
8x2 @ 315+80 (All fast and awesome)
Sumo Deadlift:
2x5 @ 405 (Fuck. Haven’t done sumo in forever. Second set was good though)
Deficit Deadlift:
2x5 @ 405 (Straps)
GHR:
3x15 @ BW
Cable Abs:
3x15 @ “120”
DB Side Bends:
3x12/12 @ 65
I was very happy with the speed sets, but the subsequent deadlift exercises felt pretty fucking terrible.
Wave 1 - Week 3 - Heavy Bench
Bench w/ Chains:
Bar
2x5 @ 135
5 @ 225
5 @ 225+50
3 @ 225+90
Worksets:
2x2 @ 275+90 (Add wraps)
2x2 @ 295+90 (PR)
1x2 @ 275+90
Close Grip Bench:
5 @ 275
3 @ 315
3 @ 335
2 @ 355 (PR. Failed on 3rd)
Superset:
A1 | Bench w/ Pause 1" Above Chest:
3x5 @ 275 (PR)
A2 | Cable Low Row:
15 @ “180”
15 @ “195”
15 @ “210”
Superset:
A1 | Lat Pulldown:
3x10 @ “180”
A2 | Band Pec Flies:
2x30 @ Mini
This was brutal, but it went very well. I was feeling confident and excited about this workout all day. I wanted to get up to 315+90, which I may have been able to get for a single, but I was at my limit for the doubles at 295+90, which is still more at the top than I’ve had in my hands in a long time.
Close grip was pretty awesome too. Really wanted a triple at 355, but the double is only 20 lbs. off my all time PR for any grip.
Edit: It’s probably important to note that the bar I was using was bent. It caused some issues, especially during the close grip. Not sure if I would have actually lifted more though.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4
Wave 1 - Week 3 - Explosive Squat
Speed Squat w/ Chains:
Bar
2x5 @ 135
5 @ 135+50
2x5 @ 225+50
3 @ 275+50
8x3 @ 315+50 (Add Spud belt)
Squat:
5 @ 315
4x5 @ 365 (Last set paused)
Superset:
A1 | GHR
3x12 @ BW+Light Band
A2 | Straight Leg Rev. Sit-Ups:
3x15
First couple sets of the 8x3 were kind of rough, but I was able to get my upper back tight and gained a lot of speed that way. Chains felt a lot better this week than last time, which I expected.
Programming called for 2x5 @ 365 for the second exercise, but I decided not to drop down for paused squats and just do a couple more sets (including one paused) at 365. Felt like I was getting more done that way. These were easy from an RPE perspective.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4
Wave 1 - Week 3 - Body Day
DB Bench:
25 @ 25s
15 @ 50s
12 @ 75s
8 @ 100s
6 @ 115s
4x6 @ 140s (Wraps. Big PR. Previous was 2x5 and 1x6)
Lat Pulldown w/ Fatbar:
10 @ “150”
2x10 @ “165”
2x10 @ “180”
EZ Bar Curls:
4x10 @ 65
Band Triceps Pushdown:
3x20 @ Light Band
Cable Ab Pulldown:
2x10 @ “135” (Went down to 120 to do a couple more sets and I got 3 reps in before my lower abs started cramping horribly. Had to stop and I could barely extend at the hip. lol)
I’m very happy with how DB bench has been going. When I first touched the 140s, they felt impossibly heavy in my hands. But now I am mostly able to control them with relative ease. There was some pretty significant elbow pain on both sides today though. Not during the lift, but just in between sets. They feel fine now though, so I guess it was maybe just inflammation.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4
Wave 1 - Week 3 - Rep Deadlift (End of Wave 1 - 10 Weeks Out)
Deadlift:
Bar
3x5 @ 155 (Started the bar loading with 55 lb. plates)
2x5 @ 245
2x5 @ 335 (Add belt on second)
3x8 @ 425 (20 lb. PR)
4" Block Pull:
2x6 @ 425 (Lower back was just done at this point)
Superset:
A1 | Band Sit-Ups on GHR:
4x12 @ BW+Mini
A2 | Dimel Deadlift:
3x15 @ 135
I’m happy with the 3x8 despite how incredibly difficult it was. I didn’t get much sleep and my nutrition was terrible last night because I went to a company Christmas party with my girlfriend. All that was available was horderves and some chicken fingers, plus champagne and Michelob Ultra. But I still got to the gym and was able to lift some heavy stuff for as many reps as I needed to. I just didn’t do the deficit pulls because I didn’t want to injure my back.
Motivation: 3/4
Nutrition: 1/4
Explosiveness: 2/4
Discipline: 4/4
Yesterday - Wave 2 - Week 1 - Explosive Bench
Speed Bench w/ Chains:
Bar
2x5 @ 135
2x5 @ 225
2 @ 235+50
6x2 @ 235+90 (May have overshot here. The reps were easy, but not necessarily fast)
Close Grip Bench:
5 @ 225
5 @ 275
2x5 @ 315 (Wraps. Set/rep PR. All time PR for any grip is 7)
Bench w/ Pause 1" Above Chest:
2x6 @ 275 (Wraps)
Deadstop DB Rows (Lying face down on bench. Full ROM):
5x10 @ 75s
Superset:
A1 | Triceps Pushdown:
12 @ “100”
12 @ “120”
12 @ “140”
A2 | Facepulls:
12 @ “120”
12 @ “140”
12 @ “150”
DB Side Bends:
3x12/12 @ 75
I’m happy with this workout. Some shoulder tightness due to lack of mobility and elbow pain at the beginning of the ascent, but overall I was feeling pretty good strength-wise. I probably should have stuck to 235+50 for the speed sets, but the 235+90 wasn’t terrible. As I said, it wasn’t particularly fast, but for the amount of weight, I was happy with how I was able to move it. It’s about 280 at the bottom and 325 at the top, so that’s pretty good for a speed workout.
I thought about going for an all time PR on the 315 sets, but I was to fatigued from the speed sets. Still happy with how easily those moved along with the ever increasing paused bench.
I won’t be back in the gym until Thursday, and then I’ll be there 3 days in a row ending with heavy deadlift. So that could be interesting.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4
Wave 2 - Week 1 - Rep Squat
Buffalo Bar Squat:
Bar
2x5 @ 155
2x5 @ 245
5 @ 335 (Add Spud belt)
5 @ 385
3x5 @ 425 (Set/rep PR. Previous = 2x5)
1 @ 455 (Felt terrible. I was way too fatigued to go for a heavy double or triple like I prescribed myself)
Paused Squat:
3x8 @ 245
Superset:
A1 | Lying Hamstring Curl:
3x12 @ “110”
A2 | Reverse Hyper:
3x20 @ BW
A3 | Cable Ab Pulldown:
3x12 @ “120”
My hips were feeling pretty stiff today and it clearly affected the squat pretty heavily. Before I took the 425 sets, I thought I was going to be lucky to get 3x4. So I am happy that I still got a big PR, just wish I didn’t feel terrible right after it.
Started carb back-loading today. Had sushi and half a box of pasta. I think it probably came out to about 150g carbs. Probably need more than that to recover effectively, so I’ll work on that.
Motivation: 3/4
Nutrition: 4/4
Explosiveness: 3/4
Discipline: 3/4
Yesterday - Wave 2 - Week 1 - Body Day
DB Bench:
25 @ 25s
15 @ 50s
12 @ 75s
10 @ 100s
2x10 and 1x9 @ 130 (PR. Wraps. Fucked up my grip on the third set. No doubt in my mind that I had a tenth rep in me though)
Lat Pulldown:
15 @ “150”
4x10 @ “180”
Preacher Cable Curl:
4x12 @ “100”
Paused JM Press from Pins:
5x10 @ 135 (Wraps)
DB Lateral Raise:
4x12 @ 25s
I’m content with this workout. I was obviously shooting for a 3x10 @ 130s on DB bench, but I’m not worried about that. I basically had my hand too close to the inside of the DB and most of the weight was on the outside. It ruined my form from rep one, which tells me I probably actually had about 12 reps in me.
Everything else went alright. I have heavy deadlift in about an hour and it’s going to be a bitch. I’m pretty significantly sore from the squats the other day. Surprisingly and unfortunately right at the origin points of the hamstrings right below my ass. Hopefully I can pull it together and be strong.
Motivation: 4/4
Nutrition: 4/4 (Backloading going well. Went dirty last night with Chinese food after PWO shake. Fried rice and beef lo mein. Probably came out to a total of 200g carbs or more)
Explosiveness: 4/4
Discipline: 4/4
Wave 2 - Week 1 - Heavy Deadlift
Deadlift:
Bar
2x5 @ 135
2x5 @ 225
2x3 @ 315
2 @ 365 (Add Spud belt)
2 @ 405
2 @ 455
2 @ 495
2 @ 515
2 @ 535 (Match PR)
2 @ 545 (10 lb. PR!)
2 @ 555 (20 lb. PR! Fuck this was rough)
Cable Ab Pulldown (Did these in between sets of pulls):
6 or 7x10 @ “105”
Deficit Deadlift:
3x5 @ 405 (Belt. Straps)
Superset:
A1 | Banded Sit-Ups on GHR:
3x12 @ BW+2 Minis
A2 | Banded GHR:
3x12 @ BW+2 Minis
Guess I was able to pull out some strength for this one! Super pumped with the huge PR. 555 was what I got at the meet in February. That was a 10 lb. PR back then and I just doubled it today. That’s incredibly good for me. My 2RMs are always way off my 1RMs, so hopefully my 1RM has moved up a good bit.
The second rep at 555 was brutally slow at lock out because my back wasn’t in the best position (reps were very ugly actually) and the bar was rolling out of my right hand just past my knees. I thought I was going to lose it, but I barely got it.
Motivation: 4/4
Nutrition: 4/4 (Workout was in the morning, so just had a PWO shake with carbs in it and then cut carbs until dinner, which was just in the form of beans)
Explosiveness: 4/4
Discipline: 4/4
Wave 2 - Week 2 - Rep Bench
Bench w/ Chains:
Bar
10 and 2x5 @ 135
2x5 @ 225
5 @ 295
3x5 @ 295+50 (PR! Wraps for remaining bench sets)(Previous cycle: 245+50)
Close Grip Bench:
3 @ 295
3 @ 325
2 @ 355 (Match PR)
2 @ 365 (10 lb. PR!)
Bench w/ Pause 1" Above Chest:
8 @ 285 (PR)
6 @ 285
BB Bent Over Rows:
10 @ 135
5 @ 225
5x5 @ 315 (Straps. Belt)
Superset:
A1 | Pull-Ups (Neutral):
3x10
A2 | DB Side Bends:
3x15/15 @ 80
Gimme dem PRs! Another great bench workout is in the books. The 3x5 wasn’t horrible, but not easy. It’s basically 320 at the bottom and 345 at the top, so I’m very happy with it.
Close grip was great. I thought about going for a 3rd rep at 355 for a PR, but decided to go for the weight PR instead. Second rep at 365 was kind of slow, but it kept moving.
Motivation: 4/4
Nutrition: 4/4 (Backload: PWO shake w/ dextrose, homemade sloppy joes with buns and rice, cereal, and milk = ~185g carbs)
Explosiveness: 4/4
Discipline: 4/4
Wave 2 - Week 2 - Heavy Squat
Squat:
Bar
3x5 @ 135
2x5 @ 225
3 @ 315
2 @ 365 (Add Spud belt)
2x2 @ 405 (Feeling like shit at this point)
3x2 @ 455
1 @ 475 (Add single prong belt)
1 @ 495
1 @ 515 (Match all time PR)
1 @ 525 (10 lb. PR! This is the first 1RM squat PR I’ve gotten since 11/10/2011)
2x3 @ 405 (Was supposed to be paused. Could barely move these after the 525)
Chest Supported DB Row:
10 @ 65s
5x10 @ 80s
Banded Leg Raise:
10 @ 1 mini
3x10 @ 2 minis
FUCKING FINALLY. Pretty much immediately after 515 over two years ago, my squat dropped by like 70 lbs and I’ve been fighting for it back the whole time. It feels so good to have finally beaten that PR. I don’t think I’ll be losing the strength again since the Cube is actually sustainable unlike what I was on back then.
The PR was a huge surprise too just based on the lifts preceding it. I felt like shit until about the 2nd set of 455. I think my form was off and my mind wasn’t in it until then.
This is the 4th workout in a row I’ve PR’d on the main lift for the day. Awesome.
Motivation: 4/4
Nutrition: 2/4 (Didn’t really stick to CBL today. Last night I had chicken fried rice and sushi probably coming out to about 200g carbs. Most likely significantly helped the squat today)
Explosiveness: 3/4
Discipline: 4/4