Some strong numbers in here pal.
I am confused though - you were following a Josh Bryant program? Now doing??
[quote]Adam-F wrote:
Some strong numbers in here pal.
I am confused though - you were following a Josh Bryant program? Now doing?? [/quote]
I’m back to doing my own thing. Before I was doing a more bastardized conjugate scheme, where I’d pull for volume after DE squats and did volume squats instead of ME, now I’m trying to stay closer to whats in the westside thread in the powerlifting forum.
More than anything, I’m just trying to have fun again lifting and do some more varied stuff after coming off 3 months of fairly rigid programming.
My instinct it to write out another program, but I have so much stuff going on now that I just want to enjoy lifting and not get all pissed off it something doesn’t go according to plan.
Still squat will be 4 weeks accumulating w/ straight weight and ~20-25 sets of doubles plus whatever I feel like doing for pulls, then 4 weeks of some speed work with band tensions, then 4 weeks of heavy work w/ a lot of chain. ME I’ll just swap out bars w/ straight weight or chain.
Thats all I really thought of as now. I’m letting whatever I end up doing in the weight room for the other stuff determine what I do for the next 3 or so weeks.
whatever works to keep you in the gym = progress IMO
great work regardless!
Thanks bud. I appreciate the support, I need it after that total disaster ending to the Bryant program.
12/18/11 DE Bench
Warm Up:
Lateral Traction
Ext Rot Stretch w/ Band
Battling Rope
Side Lying Windmills
Indian Clubs
Bench w/ Double Minis:
Some
200x3x12 …CG, Thumb from Smooth (TFS), Comp
…These felt good
CGBP:
225x5 …left not firing
245x5 …better but had to slow eccentric
265x1 …shut it down
CSR:
1x8
2x8
2.25x8x3
Rolling EZ Extension:
35/x12x2
Was going to come back in to finish acc but didn’t make it
12/19/11 W1 Accumulation: ME Squat/DL
AM @ HOH2
Warm Up:
Foam Roll
Not Enough Other Stuff
Squat off Low Box (1 hole) w/ 2 Chain @ Link 15:
Barx10
135x5
185x5
225x5
275x5
…belt…
315x5
345x5
365x5 …last rep form broke a little
Sumo DL:
Up to 455x1
…Piriformis/Hips were tight and pulling on low back
PM @ WSU …Ran through this quick
Warm Up:
500m Row
Wall Hip Flexor/Quad Mobs
Fire Hydrants x 8/ forward and back
Some More
Reverse Lunge off Box:
40x10/
55x10/x2
Natural GHR + Chins:
BWx6x4 + BWx2+4+6, 25x6x3
Seated Calves:
1p x 12
1.25p x 12
1.50p x 12 x 3
…stretch in between
BOSU Planks:
1 min x 2
Stretch:
High Hamstring x 30sec/
Pigeon x 30sec/ x 2
…Skipped an ME bench session due to being out of town. Left shoulder still feels off so it could have used the rest.
12/26/11 DE Squat/DL
Warm Up:
Didn’t write it down
Box Jump:
34.5" x 3
34.5" + 3 mat x 3
34.5" + 6 mat x 3
34.5" + 9 mat x 3
38.25" x 2
38.25" + 3 x 2,2
38.25" + 6 x 2 x 5
…Last 2 sets were best and I shut it down before I pushed it
Duct Tape SSB off Low Box:
Some
265+HCs x 2 x 20 in 14.5 minutes
…Last 2 sets were very uncomfortable
Conv DL against Short MM:
135x2
225x2
315x2x6
…right before lockout the band doesn’t want to stretch any further
45 Deg Back Ext:
Minix15x3
Paused Nose to the Floor Ab Wheel:
BWx10x5 w/ very short rest
Cossack Squats and Stretch:
Some
…Ton of neck stretching and upper back lax’ing last night
12/28/11 C1W2 DE Bench
Warm Up:
Indian Clubs
…felt good and didn’t want to screw anything up
Bench w/ Doubled Minis:
95x8
135x5
185x3
210x3x9 …comp,tfs,cg
…last set cg was slow
Push Press:
135x6
165x5
185x5
205x2
…rusty
CSR:
1 x 10
2 x 10
2.25 x 10 x 2
…focused on depressing scapula
Swiss Bar Ext (Middle Grip):
Barx10
+20x10
+40x8x4
…semi difficult but I love these. Minimal to no elbow irritation.
Shoulder Horn:
12 x 12/ x 2
10 x 25
Notes:
Something is still off in left shoulder. Left neck was steel cable last night and I got it nice and loose. Still tightened back up after benching. Its steel wire tight and if I externally rotate like rear double bi and push my neck away I feel it in my left bicep hard. It got better after the CSRs so I need to do more scap depression in my warmup.
I’m on week 2, actually its like week 4 or something, but I’ll do one more week then deload.
12/29/11 C1W2 ME Squat
Warm Up:
Some
Squat w/ 2 Chain Side (15th Link):
135x8
225x5
275x3
…belt…
315x3
345x3
365x3x2
365x5x2 (no chain)
…in chukkas w/ 1 hole box. Made it too low and I was barely touching if I did. Still felt alright but knees were coming forward too much at end to try and feel out the box causing some chest caving.
Front Squat Holds:
365x10 breaths
405x10 breaths
455x Some x 3
Narrow Stance Belt Squat:
Some
2ppsx6x3
…a bit of right knee pain
Power Cleans:
Quick Up to 275x1 …felt strong
225x2x5 from hang
Notes:
Felt lazy getting in there due to having a big lunch w/ a couple drinks. Squats are coming along, and I’m going to need to start getting away from the box.
Going to start training power cleans again before ME squats and hopefully push that over 300 by end of summer. When I can do that, I’m going to then work on putting it overhead.
Found a $140 designer tie at TJ Maxxx for $20. I was going to put it on ebay, but now I think I’m going to keep it.
12/31/11 C1W2 ME Bench
Warm Up:
Hip Flexor
3 Way HS
Groin
Band Pec and Lat
Scap Depressions
Bench:
135x10
185x8
225x5
255x3
285x2
305x1
…switched benches…
325x1 …good speed
335x0
Paused 2 Board:
285x5x3
Dips w/ Chain Around Neck:
1 ch x 8
2 ch x 9 x 3
Axel Curls:
3x12
Face Pulls:
Some
Notes:
Shoulder felt alright going in there and I was hoping for a PR. Didn’t happen and its been a shitty week for recovery, eating like 1 big meal a day with no protein shakes, just due to busyness and trying to finish this thesis. Nearly done and I start full time work on Tuesday.
Lower back got sore from cleans or something, but I think thats a good sign.
Soon, I will be back in full gear and ready to SFW.
Turned 28 today and thats my buddy cocoa bean.
…~1hr stretch/foam roll/lax last night
1/2/12 C1W3 DE Squat/DL
Warm Up:
Hip Flexor
3 Way HS
Seated 90/90
Split Stance Kneeling Adductor
Fire Hydrants
Spiderman w/ Hip Flexor then Hip Emphasis
…supersetted w/ box jump warm up
Box Jump + Band Bull Aparts:
36",+3,+6 x 3
40.5" x 2 x 2
40.5"+2,+4,+6 x 2 (43.75")
…not bad but my heart skipped a beat wondering if I was going to make it
…Mini x 20 x 3 in between for band pull aparts
Duct Tape SSB:
Some
275+HCs x 2 x 20 in 13.5 min
…sucked and last sets were ugly, still very happy with this
Conv DL:
225x5
315x5
…belt…
405x3
455x1
455+1ch/ x 1
455+2ch/ x 1
455+3ch/ x miss at knee
45 deg Back Extension:
Mini x 15 x 2
Ab Wheel:
BWx10 paused
1ch x 10 x 3
…loop from neck to armpit
Notes:
Happy with that. 40 reps with ~310 on SSB in under 15 minutes. Next week will be a deload then a strenght speed cycle with light bands and ~225,240,255 in bar weight on SSB. I’ll pull a lower volume cycle with straight weight after, up to a heavy set of 5, then some doubles, then 3x3 heavy on last day. I’ll throw in the reverse hyper for higher reps instead of back extensions.
I’m feeling the effects of the SSB in my upper back. Everything is just beat and I think its leading to some of this shoulder trouble. Those band pull aparts did help, actually it felt fucked and now it feels fine, and I just need to do more rehab stuff to pump blood in there on off days.
1/4/12 C1W3 DE Bench
Warm Up:
Normal Stuff
…Added band pull aparts
Bench w/ Doubled Mini:
Some
210x3x6
Other Stuff:
Some
Worked on stretching neck.
Notes:
Exhausted and have a headache. Adapting to work schedule so this normal.
Going to switch to a Sat./Sun./Tues./Thurs. split because I have 2 hr class Mon./Wed. after work which will not equal productive sessions on those days.
Definitely mixed up my ME and DE squat days too I think.
1/5/12 C1W3 ME Squat
Warm Up:
…Light
Samson
Seated 90/90
Half Kneeling Adductor
…Everything in oly shoes
Squat to Box w/ Medium-Wide Stance:
135x10
225x8
275x5
315x5
365x3
…belt…
405x2
435x1
Free Squat w/ Narrow Stance:
225x5
275x5
315x5
345x5x3
…solid. Took up to second set at 345 to regroove then it felt good.
SLDL + Pronated Dead Hang Stretch:
135x8
225x8
315x8x2 …touch and go
Notes:
Good cruise workout. I’m naturally a narrow stance squatter and all my work off the boxes for the last 3-5 weeks has been medium to medium wide. It hasn’t aggravated my hips, but it hasn’t really let them heal. With the narrow stance I feel my hip ‘packed’ and immediately felt better afterwards. My feet are right inside shoulder width.
Feeling a bit adapted compared to yesterday, although sleep is still on <7 hrs side and it takes me awhile to get moving in the mornings.
Lat stretch really felt good. I’ve been tight there and especially in the serratus. Immediately loosened up the neck a bit.
1/8/12 C1W4 Deload Bench
Warm Up:
Chins x 6 + Prone Ext Rot x 10 x 3
BB Sleeve in Bicep/Shoulder
Some other stuff
Incline Bench:
95x10
135x10
185x1 …shut it down
Bamboo Bar w/ Quaded Minis
25/ x 10
2 25’s/ x 10
3 25’s/ x 10 x 3
…talk about a pump in chest and delts
Arnold Press:
30 x 15 x 2
Low UH Row:
100x10
125x10x2
HS High Row:
1pps x 10
1.25pps x 10 x 3
…love this, stretched tricep and lat at full eccentric
Axel Curl:
Axel x 10 x 4 …short rest
Planks:
:45 on /:15 off for 3 minutes
Notes:
Still suspect a labral injury in the left shoulder. I can work through it flat OK with about 90-95% of what I think I should be able to do, but at any incline I feel it in the bicep. I felt like it was improving but I’ve been avoiding movements that aggravate it. I’ll re-evaluate after this deload and maybe keep off the chest volume low and try to do a lot of board work for a month then re-evaluate.
Doing like an IF thing where I’ll drink protein shakes with a small handful of nuts, with a small lunch, all day, then a big dinner. Did this all week then did a refeed at Chinese buffet. I ate 5 plates plus 2 bowls of ice cream without feeling like a bloated piece of shit so we’ll see how it goes. Weight was 187.8 today with a noticeable carb load/muscle fullness. I’ll try to stick to this roughly without putting too much thought into it and see if I start to lean out.
1/9/12 C1W4 Deload Squat
@WSU
Warm Up:
Did it…
Power Cleans:
135x3
165x3
195x3
225x2x3
Free Squat:
135x10
225x5
275x5
315x5
…belt…
345x5
365x3 …felt awesome, hit the groove
Reverse DB Lunge from Deficit:
25,35,45x10/
Seated Calves:
Some
Stretch:
Some
Notes:
Getting a cold or something and sneezing with a runny noise. I’ve been sick more times in the past 3 months than in the past 3 years. Started with a runny nose last night while doing laundry so I thought it may be some dust/air pollution from the air filter but it was there this morning.
Hopefully it goes away.
Need to eat more, get better sleep, and continue getting stuff done slowly but surely. I put myself into a hell of situation with a lot on my plate, but I actually love these busy phases. They suck and are stressful, but they tend to bring out the best out of me and at the end I look at what I did and am actually proud of what I did because it was difficult. Hopefully I can pull through this one.
1/11/12 C1W4 Deload Bench
@HOH2
Warm Up:
Did it…
Paused Bench:
Up to 275x3
Dips + Chins:
BWx10+6x4
…no rest
Plate Raises:
35x10x3
Band No $$:
Some
Notes:
Took less than 1/2 hour including changing.
Bench felt good. I got into the habit of benching too much like a bodybuilder after that Bryant program and its cost me a handful of missed reps and shoulder agitation. Hopefully, I can keep this groove and stay away from any and all shoulder problems.
Gym meet at the end of February. I’m going to plan out a strict training cycle for it with goal weights then let come what may. My goal would be to total 1400, which is very ambitious but in the realm in the possibility.
Stressed out and going 100 mph at 7:30 at night. Need to relax.
1/14/12 C2W1 ME Bench
@HOH2
Warm Up:
Foam Roll
PVC on Bicep/Shoulder/Pec/Tricep
YTWLx5/x2 w/ 2.5s
Band Pull Aparts
Light Pec Mobs
…Tried doing soem pushups but pain then I did the pec mob and I felt a pop so something got realigned. Not a good sign at all.
Paused Bench:
135x10x2
185x5
225x5
255x5
275x3
295x2
315x2x2 …last set/last rep was a grinder. A hard one and the left side of my back cramped up.
275x5
…No pain
Dips:
45x8
90x8,8,7
~5" Incline Bamboo Bar:
25/x15
50/x15
60/x12x2 (comp,tfs)
…put the bench on a block
Swiss Bar Ext (Middle Grip):
25/x6x4
…heavier than I thought it would be but stayed with it
Band Pull Aparts:
5 sets
Notes:
Meet is February 25th. Need to plan out a good mini training cycle. Going to FL for work the week after next from Tuesday evening to Friday late. Should miss 2 workouts, so I’ll go heavy until then, take that as a mini deload, than ramp back up with a basic linear periodization thing to a peak.
I may be able to get some sessions in FL but 3 guys to 1 rental car so it may not happen.
1/15/12 C2W1 DE Squat/DL
@HOH2
Warm Up:
Samson Mobs x 10/ x 2
Walking Spiderman w/ Reach x 2 trips
Seated 90/90 x 8/
Fire Hydrants x 5/ x forward and back
Calf Mobs
Box Jumps:
34"x3
38.5"x3x5
…quick
Duct Tape SSB w/ Choked Lights to 1 Hole Box:
Barx10x2
135x5
225x3
…loose belt…
255x2x9 w/ 45 sec rest
…solid
Sumo DL:
135
225
315
365
405
…tight belt…
445
475x5 …last rep slower but not a death grinder
Reverse Hypers + DB Row:
150+85 x 12+12/ x 3
Notes:
Solid workout. Deadlifts felt excellent. A little oddness at 135 and 225, but it went away as the bar got heavier. This is pretty much right where I left off when starting the Bryant program, so hopefully my progression will move steadily over the next 6 weeks.
1/17/12 C2W1 DE Bench
@HOH2
Warm Up:
Samson Mobs
Y,T,W,L
Band Stuff
Bench w/ 2 Chain @ Link 30:
Some
205x3x8
CSR:
1x12
2x12
2.25x8
2.35x8,7
…3 way hs mob in between
DB Front Raises:
15x20x2
Micro Band Delt Raises:
20/x3
…very, very difficult on left. Tried to tie in the neck.
1 Arm Cable Rows:
Lowestx10/x3
Stretch+Recovery:
A bunch
Notes:
Terrible day. Picked up some discount $3/12 kroger deli chicken wings the other day, several of them, then spent the remainder of yesterday and today trying not to shit myself.
Just want some fluids and sleep.
Decent workout in spite of. Really, really need to do a thorough warmup on these days. But this day will be a recovery/down day after DE work with a bunch of rehab movements.
1/19/12 C2W1 Squat
@HOH2
Warm Up:
Usual
…Added trigger point stuff on low back/psoas attachment
Squat:
135x10
225x8
275x5
315x5
…belt…
345x5
365x5x3
…tough and out of groove. still went up
GHR + Chins:
BW + BW x 10 + 8 x 4
…easy on chins, hard for GHR
Reverse DB Lunge from Deficit:
60x8/x3
Seated Calves and DB Curls:
3 sets
Notes:
Shitty workout. Haven’t stretched out and been busy so no real focused downtime at night. Good thing I moved 2 workouts to the weekend where I’m a little more relaxed and focused on training.
Couldn’t find groove for squats, back was tender so I wanted to come up on my toes and high bar it instead of sitting back into the hips and glutes. Wanted 5 sets with some in the tank, but got 3 pretty hard sets and shut it down. Need to stretch hips/glutes/piriformis when I pull sumo or else lower back gets fucked.
1/21/12 C2W2 Bench
@HOH2
Warm Up:
Chins
Band Stuff
Indian Clubs
Paused Bench:
135x10
185x5
225x5
265x3
295x3
305x2
275x5
…moved OK, a bit of a longer pause
Low Incline Bamboo Bar:
25/x25
50/x15
75/x10x3
FG DB Curls:
20x10/
30x10/x3
Shoulder Horn:
8 x 25
10 x 25
10+PM x 25
Notes:
Need to make some big changes:
- Make sure I’m getting an adequate amount of protein and calories
- Take several steps to separate from work and school and recharge each evening
- Need to stretch/mob/roll every night.
I’ll get to it next week.