So I won’t be logging any workouts this week. Its a deload anyway, but I don’t plan on touching a barbell at all either. Still don’t know what I’m going to do for sure next week, but I know I’ll be hitting it hard.
In other news, I’m waiting on some desiccated thyroid medicine to arrive which will hopefully not only help me lose fat easier, but improve my quality of life.
I’ve got a loose plan at the moment that will be pretty simple to follow. I’ll be rotating through two workouts going to the gym 3 days a week still. The assistance may change some but the first two exercises will not…at least for a little while anyway.
Workout A
Deadlift
Floor Press
Workout B
Squat
Bench
For at least the first 2 weeks I’ll just be building some volume in the 65-70% range. Probably start with 3x5 and work up to 5x5 at least. May keep the deadlifts to triples, but we’ll see. Thinking of doing an over warm up so I can touch something relatively heavy while working at such a low %. Makes me feel better mentally. Its my belief that a natural trainee should not stray from the 80-90% range for too long. Even just working up to a single at 80% would make me feel better.
So after building some volume I’m thinking nailing some triples around 80% for a while is a good idea. After that who knows…I may just work in the 70-85% range and do whatever with the occasional 85%+ work. Eventually, I’ll test the lifts to see if its working and then raise the weight and rinse and repeat.
[quote]MightyMouse17 wrote:
In other news, I’m waiting on some desiccated thyroid medicine to arrive which will hopefully not only help me lose fat easier, but improve my quality of life. [/quote]
Let us know how that works for you. Have you had a look into the examine.com stack guides per chance? I’m not sure if they have anything about thyroid health, but it might be worth checking out.
PLZ take good care of Spezza for us.
We’ll take care of all the third-liners that you sent us.
[quote]kgildner wrote:
[quote]MightyMouse17 wrote:
In other news, I’m waiting on some desiccated thyroid medicine to arrive which will hopefully not only help me lose fat easier, but improve my quality of life. [/quote]
Let us know how that works for you. Have you had a look into the examine.com stack guides per chance? I’m not sure if they have anything about thyroid health, but it might be worth checking out.
PLZ take good care of Spezza for us.
We’ll take care of all the third-liners that you sent us.[/quote]
Still waiting on my medicine! Ordered a Thailand brand so shipping is taking forever.
Stars definitely won that deal! I’m getting excited!
6/30 - Monday - Deadlift / Floor Press - Accumulation
First day of the new plan. Posting almost 24 hours later I can tell you my back is pretty damn sore from doing lots of deadlift reps. My lats are actually really sore which doesn’t happen often with deads.
Warm Up
Box jumps - 5 x 3
Chest throws - 10 x 3
Light facepulls, pushdowns, pulldowns, and front/side raises.
Deadlift
295 x 5 x 4 - around 65% These were all really fast reps.
Floor Press
165 x 5 x 4 - Not as fast I wanted them to be. Might lower the weight next time 5-10 lbs.
45 Degree Back Ext
20 x 2
Lat Pulldown
105 x 12 x 3
Side Raise / Rolling Plank
15 x 15 x 3 / 20 x 3
hnggg i like your plan. full chub right now.
[quote]MightyMouse17 wrote:
[quote]kgildner wrote:
[quote]MightyMouse17 wrote:
In other news, I’m waiting on some desiccated thyroid medicine to arrive which will hopefully not only help me lose fat easier, but improve my quality of life. [/quote]
Let us know how that works for you. Have you had a look into the examine.com stack guides per chance? I’m not sure if they have anything about thyroid health, but it might be worth checking out.
PLZ take good care of Spezza for us.
We’ll take care of all the third-liners that you sent us.[/quote]
Still waiting on my medicine! Ordered a Thailand brand so shipping is taking forever.
Stars definitely won that deal! I’m getting excited!
[/quote]
He was really the heart and soul of the Sens and Murray treated him like crap in the last season (despite his being captain), so look for him to want to seek revenge. I can see him fitting really well with the Stars… Just can’t picture him in a Stars’ jersey! 
Silent tears
[quote]budreiser wrote:
hnggg i like your plan. full chub right now.[/quote]
Thanks for stopping by! I think I’ll like it. More main lifts and less assistance should help drive my total up…or else!
[quote]kgildner wrote:
He was really the heart and soul of the Sens and Murray treated him like crap in the last season (despite his being captain), so look for him to want to seek revenge. I can see him fitting really well with the Stars… Just can’t picture him in a Stars’ jersey!
Silent tears[/quote]
I can imagine him in a Stars jersey just fine! lol Lots of people think they’re going to put Nichushkin with him and put Hemsky with Seguin and Benn.
7/2 - Wednesday - Squat / Bench - Accumulation
First time doing low bar since the April meet. It felt just fine but I did lower the weight 10 lbs after the first set. It was just a tad to slow for my liking. Bench went excellent. Was going to do rows but back was pretty sore from Monday.
Squat
225 x 5
215 x 5 x 3
CG Bench
165 x 1
195 x 1
165 x 5 x 4
Pinwheel Curl
40 x 10
47.5 x 8 x 2
32.5 x 15
Single Leg Extension
30 x 20,15
Calf/dorsiflexion
Stir the Pot
20 x 3
7/4 - Friday - Deadlift / Floor Press - Accumulation
Just added another set from Mondays session. Deadlift felt about the same, but floor press moved a little faster. Did some over warm ups. Overall it was a good first week on this setup and I’m feeling pretty good about it.
Warm Up
Box Jumps- 5 x 3
Chest Throws- 10 x 3
Light Pulldowns
Deadlift
315 x 1
335 x 1
295 x 5 x 5
Floor Press
165 x 1
185 x 1
165 x 5 x 5
45 Degree Back Extension
BW x 20 x 2
Dips
BW x 10 x 3
Seated Single Leg Curl
45 x 12 x 3
Pallof Press / Standing Cable Crunch
27.5 x 10 x 3 / 55 x 20 x 3
7/7 - Monday - Squat / Bench
Squat felt kind of tough. Bench was the first few sets and then it just picked up speed.
Squat
225 x 1
245 x 1
215 x 5 x 5
CG Bench
165 x 1
195 x 1
165 x 5 x 5
Single Leg Extension
30 x 20,15
Side Raises / Rolling Plank
12.5 x 15 x 3 / 20 x 3
Hey MouseBoy,
Looks like everything is running smoothly here. I hope your thyroid meds do the trick for you.
tweet
[quote]theBird wrote:
Hey MouseBoy,
Looks like everything is running smoothly here. I hope your thyroid meds do the trick for you.
tweet[/quote]
Thanks bud! Still waiting on the dessicated thyroid!
7/9 - Wednesday - Deadlift / Floor Press
Felt pretty good this session considering I had a late hockey game last night and didn’t get much sleep. I also started taking beta alanine and citrulline malate. Have taken CM before and felt like it kept me a little more fresh. Definitely feel a difference during hockey games.
Will be transitioning from 65% to 75% next week doing triples and working up to heavier singles.
Deadlift
315 x 1
345 x 1
295 x 5 x 6
CG Floor Press
165 x 1
195 x 1
165 x 5 x 6
45 Degree Back Extension
BW x 20 x 2
Pinwheel Curl
40 x 10
50 x 8 x 2
32.5 x 16
Calf/Dorsiflexion
Standing Cable Crunch
55 x 20 x 3
7/11 - Friday - Squat / Bench
Best squat session of this program so far. I ended up trying out a slightly wider stance and it felt pretty good with no issues hitting depth. Bench went well too, but I was getting tired by then. Had razor sharp focus and just flat out owned the weights!
This concludes my 2 weeks with 65%. Monday I will begin triples at 75% and build up the same way with more sets and progressively heavier singles(over warm ups).
Squat
235 x 1
255 x 1
215 x 5 x 6
CG Bench
165 x 1
180 x 1
195 x 1
165 x 5 x 6
Single Leg Extension
30 x 15 x 2
Hanging Leg Raise Front Lever Dragon Fly thingy…(basically end up in a dragon position at the top. Uses entire core, back, and arms too.)
8,4 straight. 8 sideways.
Dips
BW x 10 x 3
Here’s a link to the spreadsheet of the program I’m doing.
7/12 - Saturday - Sprints
Treadmill Hill Sprints
9 mph x 10 seconds x 15 @ 13% incline w/20 second rests
7/14 - Monday - Deadlift / Floor Press
Spent some time putting a computer desk together for my girlfriend, so my low back was a little tired and it showed in the gym. First session moving up to 75%, but it felt heavier than usual just warming up so knew reps wouldn’t be moving as fast.
Warm Up
Box Jumps - 5 x 3
Chest Throws - 10 x 3
Deadlift
355 x 1
335 x 3 x 4
Floor Press
195 x 1
185 x 3 x 4
Rolling Plank / Side Raises
20 x 3 / 12.5 x 15 x 3
[quote]MightyMouse17 wrote:
I’ve got a loose plan at the moment that will be pretty simple to follow. I’ll be rotating through two workouts going to the gym 3 days a week still. The assistance may change some but the first two exercises will not…at least for a little while anyway.
Workout A
Deadlift
Floor Press
Workout B
Squat
Bench
For at least the first 2 weeks I’ll just be building some volume in the 65-70% range. Probably start with 3x5 and work up to 5x5 at least. May keep the deadlifts to triples, but we’ll see. Thinking of doing an over warm up so I can touch something relatively heavy while working at such a low %. Makes me feel better mentally. Its my belief that a natural trainee should not stray from the 80-90% range for too long. Even just working up to a single at 80% would make me feel better.
So after building some volume I’m thinking nailing some triples around 80% for a while is a good idea. After that who knows…I may just work in the 70-85% range and do whatever with the occasional 85%+ work. Eventually, I’ll test the lifts to see if its working and then raise the weight and rinse and repeat.
[/quote]
That’s very similar to the training set up I use although I’m lazy and only train twice a week.
[quote]tredaway wrote:
That’s very similar to the training set up I use although I’m lazy and only train twice a week.
[/quote]
Nah, you’re just old and need more time to recover! I kidding! Well I like the way training is going so far!
7/15 - Wednesday - Squat / Bench
Squats have reacted well to the new training plan. Widening my stance a bit has seemed to help my forward leaning. My elbow tendinitis is bothering me some though so thats made the bench press feel awkward at times.
Squat
235 x 1
265 x 1
245 x 3 x 4
CG Bench
175 x 1
195 x 1
185 x 3 x 4
Single Leg Extension
30 x 15 x 2
Pinwheel Curls
40 x 10
50 x 8 x 2
35 x 18
Standing Cable Crunch / Stir the Pot
55 x 20 x 3 / 10 x 3