And a weight update. I’ve gone from around 136-138 to 140-142 this last month or so. Trying to keep it nice and steady so my composition doesn’t change much.
[quote]MightyMouse17 wrote:
And a weight update. I’ve gone from around 136-138 to 140-142 this last month or so. Trying to keep it nice and steady so my composition doesn’t change much.[/quote]
Mighty, you should definitely get up to my body weight ;).
You’re in the 150s right? Thats the ideal weight if I wanted to compete in 148 I guess. But I keep trying to tell myself not to care about weight classes and cutting weight for meets. Ultimately, any record I set will be broken anyway, and its not like anyone will remember me because of it.
Yep, I still have a long ways to go as far as adequately filling my frame out. I need to add some mass around the knee joint, around the elbow joint, and of course the back (which I believe I am doing a good job from how often people point it out). That, and the stabilizing muscles, and ect.
My collar bone is actually starting to disappear under all of the body mass (read: body mass=muscle and fat) , and I still have somewhat visible abs/pretty good separation between muscles/heads of the muscle so I would say that is a good sign.
[b]5/5 - Sunday - Press C9W2[/b]
Was gone all day today and am completely worn out. Thats why I trained Sunday, which is usually my only complete day off.
Press:
45 lb x 5
60 lb x 5
70 lb x 3
80 lb x 5
90 lb x 5
102.5 lb x 8 Left 2 reps in the tank
80 lb x 15
Fat Gripz Lat Pulldown:
107.5 lb x 10 x 5
Fat Gripz Dumbbell Floor Press:
45 lb x 10 x 5
Fat Gripz Hammer Curl / Dumbbell Side Raise:
20 lb x 12 x 3 / 10 lb x 11,10,10
[b]5/7 - Tuesday - Deadlift C9W2[/b]
Triples went up really fast today. a tad slow off the ground but flew up after that. Didn’t rest but a couple minutes between sets. Also did deadlifts and squats by the decline station. A guy and his girlfriend took up the only 2 racks. Gotta get there sooner on Tuesday!
Deadlift:
145 lb x 5
185 lb x 5
225 lb x 3
240 lb x 5
275 lb x 5
315 lb x 3 x 4
Front Squat:
100 lb x 10 x 5
Manual Leg Curl:
5 x 4
Farmer Walks:
140 x 4 trips
70 x 2 trips - 1 armed
5/8 - Wednesday - Stuff
rower- 13 minutes
behind back wrist curl- 50 x 60, 20,20
preacher reverse wrist curl- 40 x 30, 15,15,15
db swing / jump rope / ab wheel
50 x 15 x 3 / 100 x 3 / 15, standing 10 x 2
hanging leg raise- sideways 8 x 2, straight 6
[b]5/9 - Thursday - Bench C9W2[/b]
Close-Grip Bench:
45 lb x 10 x 2
70 lb x 5
90 lb x 5
105 lb x 3
115 lb x 5
132.5 lb x 5
150 lb x 4 x 4
Long Pauses- 3 mississippis
135 lb x 4
135 lb x 3 x 2
JM Press:
95 lb x 10 x 4
One-Arm Dumbbell Row:
50 lb x 10 x 5
Hammer Strength Shrug:
205 x 20 x 2
facepulls, pushdowns, and curls with band later
[b]5/10 - Friday - Squat C9W2[/b]
I decided to go for volume on top weight instead of going all out and dominated every rep every set. I’m not sure its appropriate for me to say I’m still doing 531, but whatever. If you haven’t noticed, if I’m not going for a rep max, I’ve been taking the top weight and doing a prilepins chart based workout with it. So instead of doing a 16-17 rep set with 185, I did it for 5 sets of 4, concentrating on making every rep as fast and smooth as possible.
LB Squat:
45 lb x 10 x 2
90 lb x 5
110 lb x 5
130 lb x 3
145 lb x 5
165 lb x 5
185 lb x 4 x 5
Paused HB- 3 mississippis
165 lb x 2 x 4
Good Morning:
95 lb x 10 x 5 (2&4 sumo)
Clean Grip Rear Lunge:
60 lb x 20 x 2
60 lb x 10 right leg
One-Arm DB RDL:
20 lb x 15 right leg
5/11 - Saturday - Stuff
rower- 10 minutes
behind back wrist curls- 40 x 100 reps non stop
seated cable row- 75 x 10 x 5
preacher reverse wrist curls- 45 x 25,15 x 3
db swing / jump rope / ab wheel
50 x 15 x 3 / 100 x 3 / 15, standing 10 x 2
hanging leg raises- sideways 10 x 2, 6 straight
Looking forward to my 531 week. Should find out if my new bench routine is working or not.
[b]5/13 - Monday - Press C9W3[/b]
Set all time rep and estimated max PR.
Press:
45 lb x 5
60 lb x 5
70 lb x 3
90 lb x 5
102.5 lb x 3
115 lb x 8 (estimated max- 146)
90 lb x 10
Fat Gripz Lat Pulldown:
107.5 lb x 10 x 5
Fat Gripz Dumbbell Floor Press:
47.5 lb x 10 x 5
Dumbbell Lateral Raise:
5 lb x 30, 20 (2 supersets)
10 lb x 10, 10
Fat Gripz Hammer Curl:
17.5 lb x 15 x 3
Cable Crossover:
40 lb x 15, 12
You seem to go deceptively low for your assistance/accessory work. What is the reason for that, since aren’t they supposed to add mass to places that it is needed/help with weaknesses?
[b]5/14 - Tuesday - Deadlift C9W3[/b]
Just doing reps again with the top weight. Next cycle I’ll do a rep max on week 3 probably. This whole cycle was beltless.
Deadlift:
145 lb x 5
185 lb x 5
225 lb x 3
275 lb x 5
315 lb x 3
350 lb x 2 x 4
Front Squat:
100 lb x 10 x 5
Manual Leg Curl:
5 x 3, 7
Farmer Walks:
140 x 1 1/2 x 2 trips, 1 trip
70 x 2 trips (one arm)
[quote]DSSG wrote:
You seem to go deceptively low for your assistance/accessory work. What is the reason for that, since aren’t they supposed to add mass to places that it is needed/help with weaknesses?[/quote]
Yea, I’ve been doing the BBB with some accessories with some pretty conservative weight. I’m thinking of changing it up next cycle. May add in chins in place of pulldowns and do more weight with the front squats.
5/16 - Thursday - Bench C9W3
Gonna attempt to not be so OCD about how pretty my training log looks and stop putting all my warm ups in. What I’ve been doing is pasting from fitocracy and making some changes, but that place seems to be pretty dead to me now.
CG Bench
132.5 x 5
150 x 3
167.5 x 11 - Estimated max 228.5. Good improvement from W1. Will keep things the same next cycle.
155 x 2 x 3 - Long 3 mississippi pauses
JM Press
95 x 10
115 x 6 x 3
1A DB Row
50 x 10 x 2, 22
DB Shrug
95s x 12 - Even with chalk grip gave out way too soon.
Hammer Strength Shrug
205 x 20 x 2
Pushdowns/Facepulls/Hammer Curls
25 x 3 / 20 x 3 / 20 x 3
You could try to push your non BBB assistance work/accessory work hard for four weeks, then swap them out for another set of assistance/accessory work (aside from the BBB assistance work) for another four weeks, then bring the old assistance/accessory work back.
Also, nice on the close grip bench. My estimated max (lol am I seriously comparing our estimations?!) is similar. I’ll have to do them as a ME lift sometime (however I like the idea of doing heavy top sets of them with six-eight reps on DE day).
What do you think of the overhead press as assistance to your bench, do you think it has much carryover? What style of it are you using, elbows flared out and finishing directly over head, or elbows a bit more forward/tucked and finishes slightly behind (like an OLY lifter) I do the later, and I don’t think it ever carried over much.
I might widen my grip, and do the earlier form variation/a slow eccentric for some hypertrophy work. I may also do them with DB’s for high reps after my ME work.
I’m probably going to be doing something like you mentioned for my accessory work. Instead of bbb for fronts next cycle I’ll be going back to 5x5 and trying to improve me time each week(density training). May try that with the JM presses as well. Still struggling to duplicate each rep on those though.
I use a false grip with my hands almost touching the smooth and elbows tucked for my OHP. I touch around my clavicle area after each rep and shrug at the top so I’m very strict with them. As a close grip bencher I like to think it has good carry over. When my OHP went well this week, so did my bench, so theres that. Using DBs for high reps is a good idea after ME work I think.
5/17 - Friday - Squat C9W3
LB Squat
165 x 5
185 x 3
210 x 14 Estimated max- 307. Highest this has ever been.
Pause Squats 3 mississippis
185 x 2 x 4
Good Morning
95 x 10 x 5
Clean Grip Reverse Lunge
60 x 20 x 3
Single Leg DB RDL
25 x 10 x 2 right leg only
[quote]MightyMouse17 wrote:
Using DBs for high reps is a good idea after ME work I think.[/quote]
For some hypertrophy work, and for less of a demand on the nervous system. I also think lighter assistance work on ME days, and heavier work (for whatever part of your training cycle you are in) on your DE day works better.
[quote]DSSG wrote:
For some hypertrophy work, and for less of a demand on the nervous system. I also think lighter assistance work on ME days, and heavier work (for whatever part of your training cycle you are in) on your DE day works better. [/quote]
Yea, I think thats what Brandon Lily and his gang do with the cube. Had an article about it a week or two ago.