yesterday
wave 3, cycle 10
military
10xbar
5x95
5x135
3x155
4x175
neutral grip pups
5xbw
5xbw+25
3x5xbw+50
db bench
10x40
10x55
3x10x70
Arnold press
1x10x40
5x10x30
jogged 2 miles, 20 minutes
bw = 218
Not great, but not bad either. I’m still tossing around going down 10-20% on all lifts for next cycle. I feel weak but need to consider how infrequent I’ve been lifting the last 8 weeks.
[quote]TheDudeAbides wrote:
wave 3, cycle 10
bench
10xbar
10x135
3x185
3x215
5x235
deadlift
5x135
3x225
3x285
straps
2x325
5x365 WEAKSAUCE
dips
10xbw+35
8xbw+60
6xbw+70
20xbw
bw = ~218
jogged 2 miles on the tread
Suck. Weak weak weak. It’s been about a week since my last workout, two weeks since my last workout of BP & DL, and about four weeks since I had a great DL workout. Too long. My grip is crap as well. The only good thing is that my bw is the lowest its been in a LOOOOOONG time. So I’m getting these numbers that might just be PRs for my bodyweight.
So starting next week, I’m going to slow down my weight loss and speed up my mass gains. I’m going to try to get in 3 days/week and do the BBB template. Although I am enjoying my size 36 jeans …
[/quote]
The best things I’ve found to increase my grip are plate flips and pinches, and holding the bar as long as you can when you’re locked out on the last set/rep of your deadlift. Let me know if it works.
[quote]whup wrote:
The best things I’ve found to increase my grip are plate flips and pinches, and holding the bar as long as you can when you’re locked out on the last set/rep of your deadlift. Let me know if it works.[/quote]
Good to know, thanks!
Hi ,
I was wondering if anyone could help me out with a few confusions regarding Accumulation and Intensification block.
Firstly, I have seen examples
Accumulation Block
week 1 4x5 with buffer 12%/example 100Kg Bench with 5RM–(4sets x5 reps with 88Kg= 100-12%)
week 2 5x5 @buffer 8%
week 3 5x5 @ buffer 4%
week 4 deload (first three day nothing training and 4th-5th day news 5Rm(test)…or is better nothing deload in Accumulation but more weigth with 5x5 for Overreaching?
after
Intensification_block (Progression:increasing load with constant volume)
week 1 3x3@ buffer 10%
week 2 3x3 @ buffer 6
week 3 3x3@ buffer 3%
week 4 deload and Test 3RM ///with first three day nothing training and 4th-5th day news 5Rm(test)with Squat,Bench and Deadlift)
Thanx
Sunday 10/04
ran 5k in 27:14
woot
Monday 10/05
wave 3, cycle 10
squat
5x285
belt
3x315
2x355 ugh
no belt
15x225
20 min elliptical, level 7
bw = 218
Off day, not really sure. It was pretty late at night I had run a solid 5k the night before. Ah well I think I’m going to reset and plow on next cycle.
[quote]pal60 wrote:
Hi ,
I was wondering if anyone could help me out with a few confusions regarding Accumulation and Intensification block.
Firstly, I have seen examples
Accumulation Block
week 1 4x5 with buffer 12%/example 100Kg Bench with 5RM–(4sets x5 reps with 88Kg= 100-12%)
week 2 5x5 @buffer 8%
week 3 5x5 @ buffer 4%
week 4 deload (first three day nothing training and 4th-5th day news 5Rm(test)…or is better nothing deload in Accumulation but more weigth with 5x5 for Overreaching?
after
Intensification_block (Progression:increasing load with constant volume)
week 1 3x3@ buffer 10%
week 2 3x3 @ buffer 6
week 3 3x3@ buffer 3%
week 4 deload and Test 3RM ///with first three day nothing training and 4th-5th day news 5Rm(test)with Squat,Bench and Deadlift)
Thanx
[/quote]
sorry I have no idea
yesterday
deload, cycle 10
deadlift off of pads
5x225
10x225
10x275
5x275
squat
3x10x205
clean
3x5x135
nu-chips
5x10
dips
5x10
20 min elliptical, level 7
bw = 225 ??
This was just a light workout to get my muscles and joints moving for next week. I’m going to drop bench and military 10 lbs, squat 20, and deadlift 10. I’ve been eating more since last week so that my energy is back up. I’m putting running on the back burner for this cycle. I will probably do some light jogging to keep my waist in check.
yesterday
wave 1, cycle 11
military
15xbar
5x115
5x135
14x145
Arnold press
1x8x50
3x10x40
bent over raise
4x10x40
side raise
2x10x20
chips
3x10xbw
bw = 225
jogged 2.15 miles, 20 min
I’m taking a different approach to training this cycle - workin’ it like a bodybuilder. Jim has mentioned to many times in reference to the assistance, so that’s what I’m doing. I lightened the weights by 10 lbs (2 cycles) and ready to ramp back up. I felt really good, even after the 2 mile run which was pleasantly easy.
wave 1, cycle 11
cleans
5x135
5x155 ugh
squats
10x155
5x225
5x265
belt
10x305 meh
HS V squat
5x10x4 plates
jogged 1 mile, 10 minutes
So I’m adding cleans before squats this cycle. I was expecting to do much better weight wise … not the case. Still fatigued from shoulder work yesterday? I’m going to follow the weights used for military and see where that takes me. Squats were not good. Everything felt too heavy. The 265 unbelted was brutal. I need to do something for my joints because they are constantly sore.
wave 1, cycle 11
bench
15xbar
10x135
5x165
5x190
10x215
dips
10,8,8xbw+35
10,15xbw
db bench
5x10x60
jogged 1.5 miles
bw = 225
Weights going up, my weight going down. Forgot to do rows …
yesterday
wave 1, cycle 11
deadlift
5x135
2x225
2x225 (I did speed deads as part of warm-up, I like)
5x265
3x295
13x335 (first 3 w/o straps, some were touch and go)
db rows
5x10x100
shrugs w/ straps
5x20x225
Real good workout, which I haven’t had in a while. DLs were moving like they have been in the past. My grip is still an issue, just needs work. Also did some yoke work for fun, weight was really too light though.
jogged 2.15 miles, 20 min
yesterday
wave 2, cycle 11
military
20xbar
5x115
3x135
12x155 rep PR+2
nu chips
5xbw+35
3x5xbw+50
3x5xbw+35
8xbw
bo raise
2x10x35
3x10x40
2x10x45
jogged 1 mile (10 min), walked another 5 min
15 min elliptical, level 7
bw = 229 !!!
Why do I weigh so much? Well I’ve added about 200 extra Cals/day and started taking Mdrol http://www.amazon.com/M-Drol-Anabolic-Building-Formula-Compare-Superdrol/dp/B000RHEEH6 - got a 4 week supply free from a friend of mine. He swears by it.
I haven’t taken any pro-hormone anything since Androstene-dione (sp) and that was some years ago. I have been feeling really good and strong, but not sure if it’s related to the increased Cals or a combo of both.
yesterday
wave 2, cycle 11
power clean
3x115
3x135
10x155
squat
10x155
1x225
1x225 (I like doing quick singles for warm-up)
3x245
3x285
belt
15x320 YEEEEEAH BUDDYYYYYYY!!! LIGHTWEIGHT rep and weight PR by a lot
lying leg curl
10x50
10x100
2x10x150
jogged 1.5 miles, 15 min
10 min elliptical, level 7
DONE!
Wow, really unexpected workout. The weights were just flying around with the cleans and skwats. Just loving it. Really happy, really surprised that I was going to get 15 reps on a day that I planned on 6-8. Last week I did a grueling 305x10. My stance felt great, everything was clicking. I probably could have done 3 more, maybe even 5 but I wanted to be able to walk again as well as deadlift later this week.
The only negative from the session is that my elbow/upper forearm has a definite case of tendinitis - doesn’t feel so good. The cleans really aggravated the pain.
wave 2, cycle 11
bench
20xbar
10x135
3x175
3x205
10x230 p0wnage
dips
5xbw+35
5xbw+50
5x5xbw+70
HS ISO chest
10x2 plates
5x12x2 plates
bw = 225?
Another grand workout! The 230 felt easier than the 215 did last week. Maybe there is something to that Mdrol … and eating more
yesterday
wave 2, cycle 11
clean
3x135
deadlift
5x135
2x225
1x225
3x275
3x315
5x355
straps
7x355 BIG TIME PR, est max of 497
lying leg curl
10x50
10x100
9x150
10 min jogging, 10 min elliptical
… later
db rows
5x10x100
yesterday
wave 3, cycle 11
military
5x135
3x155
11x165 PR+3
nu chips
5xbw
3x10xbw+25
20 min elliptical, level 7
bw = 230
Chugga chugga WOOO WOOO! Bar was flying tonight boys. I was feeling off all day. Lots of sickness (flu and H1N1) going around work. Didn’t know if I was coming down with something too, guess not … yet anyway.
yesterday
wave 3, cycle
clean
3x135
2x155
5x165 (stopped because of elbow pain)
squat
10x135
2x225
2x225
5x265
3x305
belt
1x335 fast & easy
1x365
3x405 PR!!!
20 min elliptical, level 7
bw = 230
WOW. Didn’t expect to have such a good day, but then again every day this cycle I was smashing numbers. The weights were moving too fast to not take advantage. I’ve always wanted to get 4 plates, but to do it 3 times … speechless. “I’d like to thank …”
Elbow/upper forearm is still bothering me a little. Gets aggravated when I do the cleans. I know they’re not necessary, but sure are fun.
yesterday
wave 3, cycle 11
bench
10xbar
5x135
5x135
3x185
1x225
1x275
1x315 PR!!!
10x225 just because I could
dips
3x10xbw+35
6xbw+70
25 min ellip, level 7
bw = 231
Chugga chugga WOO WOO!!! Riding the PR train and LOVING IT!!! I was supposed to do 245 for reps, but the 225 went up so fast that I needed to go for a PR. The 275 went about as fast as the 225, so I had a big decision to make - 305 or 315. I really wanted the 3 plate bench and decided to just go for it. Got a lift off from a random gym goer (which was the longest lift off I’ve ever had). Down, up. I might have been able to do 325, but not again in that workout.
Dips were stellar as well. The elbow/forearm tendinitis was not a problem . It was a little sore before bed, but I woke up feeling fine.
Now for deadlifts tonight …
yesterday
wave 3, cycle 11
deadlift
5x135
2x225
2x225
2x295
335
375 (training max for the cycle)
415 PR+30
455 PR+70
all strapless, beltless
db rows
2x25x100
15 min elliptical, level 7
bw = 231
Wow. Another GREAT session. Felt like a monster … again! I was expecting to need to use straps and maybe the belt. Nada.
Taking the next couple days off, maybe more before I start the next cycle on Monday. Rest and eat.
Hope I can walk tomorrow 
Nice deadlift man! You taking anything pre workout or are you able to turn monster mode on with no assistance? keep the good work up bro.
HARDWORK=RESULTS