Week 2- Day 2
October 24th
Today went much better than yesterday, worked my ass off and hit all of the reps without anything feeling too terribly heavy.
Squat
1x3 325
1x3 355
Squat -1 Minute Rest
8x3 300 -Upped the volume from last week, I was sweating bullets during this but even the last set I still had plenty of strength for the set.
Olympic Pause Squat
2x4 270 -These felt better than last week.
DB One Leg Deadlift
2x4 55s
GHR
3x12 BW
DB Side Bends
2x8 60
Plate Twists
2x10 25
Week 2- Day 3
October 26th
For the most part the exercises are lighter on this day so this isn’t as stressful on the CNS but my triceps were still gassed after all of this.
Closer Grip Bench
2x6 245
Overhead Press
1x3 140
1x3 160 -This felt pretty strong.
Overhead Press -1 Minute Rest
5x4 135
3x4 135 -These last three sets I was so tired I had to push press the fourth rep on each of them. Thankfully this was the only part of the workout I had to change.
Scapular Retractions
3x12 100
DB Reverse Fly
3x12 15s
Dicks Press
5x10 130 -These were extremely hard, I would not have locked out the last rep on the last set if my arms were an half an inch longer.
Leg Raises -Knees to chest
3x12
Leg Raises -Straight up
2x10
Week 2- Day 4
October 28th
Yet another good deadlifting session. I am feeling very good about my progress on squats and deadlifts, loving this style of training.
Speed Squat -45 Seconds Rest
6x2 225
Deadlift
1x3 390
1x3 420 -These felt awesome, I watched a video of Derek Poundstone doing axle clean and presses with 400+ and it made the weight seem a lot lighter.
Deadlift -1 Minute Rest
8x4 315 -So many sets, toward the end I wasn’t even fully catching my breath between sets.
Pullups
3x7 BW
Deficit Deadlift -3 Inch Platform (Beltless)
3x5 310
BB Rows
3x5 190
BB Shrugs
3x15 245
Spread Eagle Situps
3x8
Week 3- Day 1
October 30th
Start of week three! This week is going to be hard as hell, he has written some pretty stupid stuff for me to do, it is time to really kill it because next week is a deload.
Close Grip Bench
1x3 285
1x3 300 -This felt really good, I still had a few in the tank.
Close Grip Bench -1 Minute Rest
10x4 245 -I surprisingly hit all of the reps on this, after not getting 8 sets last week I didn’t think there was any way I would get 10 sets but sure enough I grinded those last few out.
Wide Grip Bench Paused
2x6 220
Dead Bench
5x1 255
Dips
5x5 BW+50
DB Fly
3x14
DB Front Raise
3x7 35s
Front Planks
2x1 Minute
Side Planks
1x1 Minute
First time I hit every rep on this bench day, I was very happy with myself. I feel like my bench has improved already, I know at the end of these 12 weeks I will be benching well into the higher 300s.
Seems like you’re improving already. Good stuff man.
[quote]165StateChamp wrote:
Seems like you’re improving already. Good stuff man.[/quote]
Thanks man, I am honestly really excited to go to the gym every day that I do, I am loving training with Josh and this will not be a one time deal.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
Seems like you’re improving already. Good stuff man.[/quote]
Thanks man, I am honestly really excited to go to the gym every day that I do, I am loving training with Josh and this will not be a one time deal.[/quote]
I hope it’s a one time deal because otherwise the gap between the two of us will get bigger and bigger =/ jk glad you’re liking it man!
I am still waiting for you to come to your senses and start moving some weights again.
Dood, I’m still waiting for my lower back to come to its senses =/ I actually think I could be about as decent at bodybuilding juiced up as I am at powerlifting natural. I’m gonna sext you some bodybuilding poses that fags like Chase gave me good reviews on. Let me know what you think. I believe a frame is there that could be decent.
[quote]165StateChamp wrote:
Dood, I’m still waiting for my lower back to come to its senses =/ I actually think I could be about as decent at bodybuilding juiced up as I am at powerlifting natural. I’m gonna sext you some bodybuilding poses that fags like Chase gave me good reviews on. Let me know what you think. I believe a frame is there that could be decent. [/quote]
Let the sexting begin. If by powerlifting you mean squatting and deadlifting then good.
[quote]VikingsAD28 wrote:
If by powerlifting you mean squatting and deadlifting then good.[/quote]
Thanks for telling me this through texting as well. Really helped get your point across. DICK!
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
If by powerlifting you mean squatting and deadlifting then good.[/quote]
Thanks for telling me this through texting as well. Really helped get your point across. DICK![/quote]
Week 3 -Day 2
October 31st
A year ago today I was in my second week of dieting with Shelby Starnes and suffering like crazy seeing all that candy on Halloween. I weigh about 230-235 right now, right about what I was a year ago. Except now I am quite a bit less fat and all of my lifts are at least 50 lbs better than they were then in my dieted state. I am still fatter than I would like to be right now, I plan to continue to gain weight slowly and try to end this 12 week program at around 245 and then after that I plan on starting a very slow and modest diet, shooting for only about a pound a week at most.
My lower back was fatigued coming into today from so many deadlifts on Friday. I still had a very good session and hit all of the reps without too much issue.
Squat
1x3 335
1x3 365
Squat -1 Minute Rest
10x3 300 -This was a lot of squats.
Oly Pause Squat
2x5 275
One Leg DB Deadlifts
2x5 55s
GHR
3x13 BW
Side Bends
2x8 60
Plate Twists
2x10 25
Week 3 -Day 3
November 2nd
Another good session, still couldn’t quite get all of the reps on the short rest overhead pressing, my shoulders and tris just don’t recover quick enough.
Closer Grip Bench -Index on smooth
2x6 255
Overhead Press
1x3 145
1x3 165 -This might be a PR for a triple.
Overhead Press -1 Minute Rest
6x4 135
2x3 135 -REALLY close to getting four on the 7th set but the 8th set I wasn’t close.
Scapular Retractions
3x12 100
DB Reverse Fly
3x13 15s
Dicks Press
5x8 135 -This was the best these have felt so far.
Leg Raises -Knees to chest
3x12
Leg Raises -Straight up
2x10
Week 3 -Day 4
November 4th
Today was one of those days I expected when I hired Josh Bryant. 61 deadlifts not including warmups, pretty long session but I got through it and my deadlift felt strong.
Speed Squat -45 seconds rest
6x2 225
Deadlift
1x3 400
1x3 435 -These felt pretty good.
Deadlift -1 Minute Rest
10x4 315 -This was pretty hellish, so many damn deadlifts.
Pullups
3x8 BW
Deficit Deadlift -3 Inch Platform
3x5 320
BB Rows
3x5 195
BB Shrugs
3x15 255
Spread Eagle Situps
3x8 BW
Great first three weeks with Josh Bryant, next week is my first deload. I am feeling really good, I don’t really feel I need to deload yet which I told Josh in my email, which he replied how I expected, “You still need to deload, don’t get greedy.”
This deload is going to kill me, but when I get back to heavy stuff I am going to destroy everything.
Week 4- Deload
I didn’t post at all this past week because it was the most boring stuff I have ever done. I have never done a deload where I did so little work, at one point he had me deadlift 255 for five sets of one. After this week I was itching to get back to heavy weights.
On a non-lifting note I think I have everything figured out for this next year of school. I am going to graduate next December, a semester early, by picking up three summer classes. I also decided to pick up a second minor in psychology as I only need to take 4 classes to get it, this is in addition to my criminal justice major and sociology minor.
I am pretty excited, the only thing that will hold me back from graduating next December is that I plan on applying to police departments starting this year and if I get on somewhere where the academy starts during 2012, I will have to draw out my school a bit longer, which would be totally worth it.
Week 5 -Day 1
I was very excited to get back to lifting heavy today. This was the first time I wasn’t able to hit all of the reps on the first exercise, which sucked, but at least the rest of the session was good.
Close Grip Bench
1x3 295
1x2 310 PR -This was supposed to be three, the second rep took so long I knew a third rep didn’t stand a chance so I racked it. I was pretty pissed until I reminded myself this is still a PR for a double so I can’t complain too much.
Close Grip Bench -2 Minutes Rest
5x3 265 -Thank god he switched to 2 minutes rest instead of 1.
Wide Grip Paused Bench
2x6 225
Dead Bench
3x1 265
Dips
3x6 BW +60 -The very last rep I didn’t actually lock out, I got within an inch and just couldn’t quite get it, even after grinding for several seconds.
DB Fly
3x15 40s
DB Front Raise
3x10 35s
Front Planks
2x1 Minute
Side Planks
1x1 Minute per side
Week 5-Day 2
A very good day today, nothing felt too difficult and all of my reps were fast and strong.
Squat
1x2 345
1x2 375
Squat-2 Minutes Rest
5x3 315 -I am so happy to switch to two minutes rest for these sets.
Olympic Pause Squats
2x3 285 -Super strict form on these.
DB One Leg Deadlifts
2x5/side 60s
GHR
3x14 BW
DB Side Bends
2x8 60
Plate Twists
2x10 25
Week 5-Day 3
Another good day, that seems to be a trend these days. My shoulders still were a bit sore from benching Sunday but nothing too bad.
Closer Grip Bench (Index on smooth)
2x5 265
Overhead Press
1x2 150
1x2 170 PR -Heaviest double I have done.
Overhead Press -1 Minute Rest
4x3 145
Scapular Retractions
3x12 100
Reverse DB Fly
3x13 15s
Dicks Press
4x6 145
Leg Raises -Knees to chest
3x12
Leg Raises -Straight up
2x10
Week 5-Day 4
Great day deadlifting!
Speed Squat -45 Seconds Rest
6x2 225
Deadlift
1x3 410
1x3 450 PR -This is a PR for a triple, it is also getting close to my best ever gym PR which was 465 for a single.
Deadlift -2 Minutes Rest
5x3 345
Pullups
3x10 BW
Deficit Deadlift (Beltless)
3x3 345
BB Rows
3x5 200
BB Shrugs
3x15 265
Spread Eagle Situps
3x8
Also, proud of my Cyclones, blowing up the BCS on Friday night!