[u]11/30/10 Tuesday Cycle 5 Week 1 (10/12) [/u]
7:00 PM: Mixed Bag @ WSU
C2 Rower:
500m x <2:00 x 6
…active rest mobility stuff in between
Preacher Curls:
4 sets
Paused Back Squat:
185x5x4
…in between curls
Pinwheel Curls:
2 sets
Seated Calves:
3 sets
Reverse Curls:
2 sets
[u]11/31/10 Wed Cycle 5 Week 1 (10/12) [/u]
4:00 PM: Upper @ WSU
Warm Up:
Pushups
Chins/Pull Ups
Bench:
135x8
185x5
225x5
255x5
275x3x2
…out of rack w/o handoff
Pull Ups:
BWx5
15x5
30x5x3
Seated DB Press + Advanced Pulldown:
35x12 + 110 x 10
45x12 + 100 x 10
55x 8 + 110 x 10 x 2
…short rest
Dips:
BWx10x3
…beat at this point
Notes:
Benches were heavy. Last rep I almost missed and if I had a spotter I may have gave up on it.
Need to plan something out.
[u]12/2/10 Thurs Cycle 5 Week 1 (10/12) [/u]
7:00 PM: Mixed Bag @ WSU
C2 Rower + Mobility/Stretching:
500m x <2:00 x 6
…mobs/stretch for rest
BB Curls:
3 sets ramped
3 sets across
Notes:
That rower needs a lube job or some maintenance.
[u]12/3/10 Friday Cycle 5 Week 1 (10/12) [/u]
6:00 PM: Squat/DL @ Lab
Warm Up:
A lot of box squats w/ bar
Box Squat:
95x5
135x5
185x5
225x2x12
DL:
135x5
225x5
315x5
405x5
455x4
…deadlifted in rack
GHR:
BWx6x5
KB Sidebends:
80x10/
Notes:
Not a whole lot of juice today due to poor sleep last night. Dropped back and did wide stance hips way back box squats for speed. This bothered my quad before, but I had a lot more weight on the bar, so I will work back up slowly and take it as it comes.
[u]12/6/10 Monday Cycle 5 Week 2 (10/12) [/u]
6:00 PM: Squat/DL @ WSU
Warm Up:
None
Squat:
135x8x2
225x5
275x5
315x3
345x1
365x3x5
…went ok. was going to do 6 sets but skipped last one.
3" Deficit Speed DL w/ Doubled Monster Minis:
315x1x8
Leg Press:
3x10
4x10
5x10
5.35x10
Back Ext:
BWx8
Choked MM x 8 x 4
Notes:
Did absolutely nothing this weekend but watch every episode of lockup on netflix and about 1.5 seasons of gangland. Also stuffed my face. Was supposed to go to SPF meet on Sunday to spectate but stayed up late Saturday watching TV.
Throwing in speed deadlifts after squats ala that Cressey program I did which I responded well too. Doing the same for squats on DL day.
Quad a little tender and I’m not sure wtf w/ the box squats which may come out and get exchanged with good morning or soemthign if quad gets worse.
[u]12/8/10 Wednesday Cycle 5 Week 2 (10/12) [/u]
6:00 PM: Bench @ WSU
Warm Up:
C2
Samson/Couch/Adductor Mobs
Scap Pushups
YTWL
Bench:
BarxSome
95x8
135x5
185x5
225x5
255x5
265x5
275x4
…got a spot/hand-off from Luis.
Pull Ups:
BWx5
20x5
35x5,5,4
Seated DB Press + Plate Row w/ Pause and Squeeze:
35x10 + 1ppsx10
55x8,8,7 + 1ppsx10
Dips:
BWx10x4
BWx9
Decline Dragon Flags:
BWx4x2 slow negative
BWx4 up and down
Notes:
Going to start speed benches again on Sunday or Saturday. Comparing how my bench feel now to when I hit my last PR, where I was doing speed work with bands, I feel a lot less ‘potentiated’. Going to see if I can get that feeling back, or if I just hit a nice deload/peak when I hit those singles, and I’m overthinking it.
Going to add some presses after speed bench and see how that goes.
Got a nasty knot in right trap I’ll massaged out.
[u]12/9/10 Thursday Cycle 5 Week 2 (10/12) [/u]
6:00 PM: Recovery/Extra Workout @ WSU
Recovery: C2 x 500m x 6 with Mobility on Rest Periods
BB Curls:
45x10
65x10
85x10
105x7
…w/ some light good mornings
Machine Delt:
30x10x5
Machine Adduction:
50x15
60x15
70x15,12
Hammer Curls:
20x10
30x10x3
Seated Calves:
1x15
1.25x15
2x15x3
Notes:
Rower felt easier today. Last couple workouts I was a bit too beat up than I should be afterwards.
Really need to try and feel calves working when I do the seated raises, or else I just feel it my the sole of my foot.
Tried to keep it light w/ very short rest periods.
[u]12/10/10 Friday Cycle 5 Week 2 (10/12) [/u]
6:00 PM: Speed Squat/DL @ Lab
Warm Up:
SL KB Snatches
Speed Free Squats:
Some
250x2x12
DL:
Some
445x3x3
Notes:
Quick and dirty. Little rest last night and stressful day at GF’s work party, which required my best behavior and meeting a bunch of people I don’t know that I have to be polite to. That usually wears me down pretty quick.
Deadlifts feel heavy and for lack of better option I’m doing 3x3 upping weight when all 3x3 are done. Part of this may be dealing w/ the cold and getting my hands conditioned to it a bit.
Speed free squats are new and are pretty much a dynamic free squat. Go down as fast as possible, get a good bounce, then up fast. I may try doing these w/ a pause then up quick. For now, I’ll let this ride.
[u]12/13/10 Monday Cycle 5 Week 3 (10/12) [/u]
4:00 PM: Squat/DL @ WSU
Warm Up:
Leg Swings
Squats:
Some
365x4x2
365x3x2
Speed DL w/ Doubled MM:
Some
325x1x8
Leg Press:
3x10
4x10
5x10
6x10
Seated Calves + Dragon Flags:
Some x Some
Back Extension:
BWx15
15x10x2
BWx15
Notes:
Crazy weekend. Ended up drinking nearly a liter bottle of Jameson to myself. Surprisingly, I was neither that drunk nor hungover. The cause of this was watching Deadwoood, where they are pounding shots all day. I’m going to do this again when I watch Mad Men which is on my list.
Then gf got sick and was puking in my toilet all night yesterday. I didn’t want her sleeping in my bed, so I got her to lay on the couch then I sat up with her. It was a very shitty night.
[u]12/13/10 Wed Cycle 5 Week 3 (10/12) [/u]
3:00 PM: Random @ Lab
Warm Up:
Easy Random Mobs
Push Press (kg):
Some
70x3x2
80x3x2
90x3x2
100x2x0 …two misses
100x2
Front Squat (kg):
70x5x2
100x5
120x3
140x0 …slipped off my hoody and nearly broke my wrist
140x1
120x5
Snatch Grip Bench:
135x5
185x5
225x5x3
Notes:
Not bad in push press considering I haven’t trained it in awhile. Let a couple reps get ahead of me before figuring it out.
Nearly broke my wrist front squatting in a slick under armor hoody, but got the rep after it.
Benches felt weak, but we were pressed for time.
[u]12/17/10 Friday Cycle 5 Week 3 (10/12) [/u]
Missed Workout
Got sick… bad stomach flu. Woke up at somewhere between 4 and 5 AM and puked my guts out for about 5 hrs from a half alseep state. I’m pretty sure whatever strength changes to my abdominal muscles since the last time I puked, contributed to the shotgun like velocity and mass of the emesis that exited my esophogus.
The one time I’m pretty sure it came through my nose, too.
Fuck.
[u]Vacation [/u]
Was at parent’s for Christmas and now I’m in Florida…
Workout 1 @ WRP:
Back Squat to 365x1
Power Cleans
Workout 2 @ Condo Gym:
Machine Circuit
…almost puked
Workout 3 @ Marco Island Gym:
Squat to 315x5
Pin Paused Squat to 335x1
Deadlift to 445x1 …fatter bar and no chalk = slipping grip
Circuit (Minimal Rest):
Low Incline DB x 10
Chins x 8-10
Back Extension x 10-20
x 4 … brutal as I’m not used the metabolic work
Notes:
Going to squat in Chuck’s or Nike Frees when I get back for 4-8 weeks. I feel much more hamstring involvement which I think is weak on me, compared to squatting in oly shoes where my stance has been getting narrower and much more quad dominant. I think if I bring up my hamstrings a bit, then switch back, I may be able to push further into PR territory.
Otherwise, I’ve been drinking all day and getting maybe 1 good dinner in, with maybe a smaller meal around mid afternoon. The water down here is so cold, it physically hurts to be in it for more than a minute. Did get some sun yesterday which is nice. Plus its better than cold and snow.
I’m trying to get the old man to pay for a charter so I can catch a shark.
[u]1/3/11 Monday [/u]
Warm Up:
Squats
Leg Swings
Squat:
315x5x5
Speed DL:
315x2
335x4
355x4
Back Ext:
BWx20x2
Notes:
Detrained and sucking balls.
Going to maybe set up the juggernaut method w/ some 5-3-1 for pullups and such. Maybe I will just have Marcus do my programming so I don’t have to worry about it and can just lift.
This was going around the other week and I hate to say it, but it is pretty inspiring:
[u]PM Session[/u]
Warm Up:
Bear Complex
Squat:
135x5
225x5
275x3
315x2
335x2
365x2 …second rep was slowest grinder I’ve had in awhile
Leg Press:
3x10
4x10
5x10
5.25x10
Seated Calves:
1x15
1.25x15
2x12
2.25x10
Kneeling Cable Rotation:
2 sets of 10/
Stretch:
Hip Flexor/Quad/Calve
[u]New Plan [/u]
I’m going to run the Juggernaut method. It is in 4 waves of 10s,8s,5s,3s of 3 1 week phases of accumulation, intensification, and realization. Each wave you adapt your training load based on how many reps over the goal you get.
It is basically high volume/low intensity going to lower volume/higher intensity. I think the lower intensity weeks are nice as they serve as a deload and the loads that came out for the first cycle look OK and I should get tuned in rapidly. I used conservative training maxes, i.e. ones I feel I could hit with moderate recovery anytime I choose.
It will be 3 weeks per wave and I may add deloads in when I get to pushing PRs again which equals a 12 week cycle.
It will be like this:
Sunday: Speed Bench + JM Press + Minimal Assistance
Monday: JM Squat + Speed DL + Minimal Assistance
Tues: Off
Wed: JM Bench + Upper Body Hypertrophy/Weak Points
Thurs: Off
Fri: Speed Squat + JM Deadlift + Minimal Assistance
Sat: Off
I will add prowler/sled/sprints sporadically depending on schedule. I may occasionally work up to some heavy doubles/triples on speed day to keep it interesting.
I will also add much more bicep work as I added some back mass doing whatever I was doing before this and my pinner arms just aren’t going to cut it.
[u]1/5/11 Wed JM Cycle 1 Accumulation Bench [/u]
Warm Up:
C2 Rower
Bench (60%x10x5):
Barx10
95x8
135x8
185x10x3
185x8,7
Pull Ups + Seated DB Press:
BWx5 + 30x8
10x5 + 40x8
20x5 + 50x8 x 2
… pull ups difficult, presses pretty easy
Curls:
40x10
70x10x3
… easy so add weight
Face Pulls:
2x15
Notes:
Well that doesn’t bode well that I wasn’t able to do the first workout. I’m attributing to rarely doing reps on bench and I got a pump on and was useless for the rest of the workout. I probably should get in the habit of timing rest periods so I don’t rush through it.
Was going to do weighted dips, but I’m going to move those to speed bench day probably and add more bodybuilding/hypertrophy stuff on this day. Might change it back depending on how those days end up.
Deliberately taking it slow because I lost strength from detraining/illness. Whatever dumbassedness I pulled Monday, i.e. coming back to squat again, has made me ridiculously sore.
[u]1/6/11 Thurs Recovery [/u]
2000m row @ 8:40
135lbs x
Back Squats
Good Mornings
Front Squats
P. Clean from Pins
Stretch:
Quad x 1
Hip Flexor x 2
Calve x 1
Band Hamstring x 2
Cobra/Lat x 1
[u]1/7/11 Wed JM Cycle 1 Accumulation DL [/u]
Warm Up:
Squats
Leg Swings
Speed Squat:
Some
235x2x12
…alternated mirror and non-mirror
DL:
Some
315x10x5
Notes:
I’m taking 15 credit hours this quarter all 700 level electrical engineering or computer engineering classes and I have a paper due for publication at the end of February. I might drop a class, but I think I’m going to try to own this shit even if it destroys me.
Going to try to cut down on gym time and see what happens.
[u]1/9/11 Fri JM Cycle 1 Accumulation Press [/u]
3:00pm @ Lab
Warm Up:
Random
Speed Bench (Double MM’s + Orange):
Barx5x2
95x5
135x3x2
155x3x10
Press:
115x10x3
95x10
Face Pulls:
2x15
Cable Curls:
5x10
Forearm Stick Weight?:
Some
Notes:
Cycled grip benching. I really like these.
Failed miserably at pressing. This is a nice change of pace though and we’ll see how well I accumulate through the next couple months.
[u]1/9/11 Monday JM Cycle 10s Intensification Squat [/u]
3:00pm @ Lab
Warm Up:
Power Cleans + Front Squats
Speed DL (Doubled MM):
Some
315x1x10
Squat:
Some
260x10x2
260x15
Seated Calves + KTEs:
1 x 15 + 5
1.25x15 + 5
2.05x12 + 5
2.30x8 + 5 x 3
…no rest
Back Ext:
BWx15x2
Stretch:
Cobra/Lat
Quad
Hip Flexor
Hamstring
Hip Flexor
Notes:
Still a bit sore from Friday. 315x10x5 was harder than I thought it would be. Stopped using my belt but I will put it back on for last set next week which is 290 for reps.
…Off Juggernaut method. Wasn’t enjoying the training and didn’t want to wait to get into the heavier weights. Switching to a ME/DE conjugate method.
[u]1/12/11 Wednesday C1W1 ME Bench [/u]
6:00pm @ Lab w/ Marcus
Warm Up:
Band Stretch
Wall Slides
Push Ups
Rope Pull Downs
YTWL
Bench w/ 2 Chains/Side:
Barx10
95x5
135x5
185x5
225x3
255x1x3
…first one was slow. second was fast. third was medium. heavier than I was expecting. shooting for 275 plus chain in a couple weeks.
Push Press:
Some
175x5x5
…rapid pace. need to look up prs.
Pull Ups on Square Rack Support:
BWx5x3
1 chainx5x3
Notes:
Session was cut short due to schedules.
Best workout in awhile and I feel like I have balls again. Spinning back up on push press and I’ll let this ride and see what happens. Need to go check my PRs in it.
Whatever happened after the Peter Putz was ok, but I need to get in kill or be killed mode. I’ve been thinking lately that I need to monitor things and resist over training, but at 4 days/week of real lifting, I’m going to try and destroy myself each workout and see what happens. I’ve been in the mindset that I can take it easy, but I can’t if I want to get strong and I need to start pushing myself out of my comfort zone.
My squats were doing well after Smolov but I haven’t had a good deadlift workout in months. So, heavier weights regularly, large amount of food, high volume assistance stuff and leaving the gym like I felt like I worked out.
My legs and ass need more mass. My traps and lats blew up noticeably so I feel good there. Lastly, I think some curls/grip work will help my bench.
By Summertime I want to squat 455, bench 350, and deadlift 545 at least. Doing a gym meet at the end of February.