Week 3 - Thursday BP/Assistance
Bench Press - legs up/close grip
60(132lbs)x5
75(165lbs)x5
85(187lbs)x5
92.5(205lbs)x5
92.5(205lbs)x5
92.5(205lbs)x5
60(132lbs)x15
Pull ups - wide parallel grip
bw+15kg(33lbs) 12/10/10
bw - 15
Pulldowns - narrow parallel grip
120x10
150x10
180x10
135x15
TRX Face Pulls
15/15/15
Kettlebell curl+press
8kgx15
12kgx15
16kgx12
Nice short one, everything was easy, felt a little tired today, so I kept it pretty easy
Foam Rolling - 10 minutes
Treadmill walking
10.0 incline, 3.8 speed
20 minutes
Ab circuit
6 exercises/10 reps each
x3
That is all…
bored…
DB Bench
45x8
60x8
80x8
100x8
110x8
50x8
Wide neutral grip pull ups
bw
21/16/10/9
KB curl+Press
12kgx12/12/12
Week 4 - Sunday SQ/BP/DL
Squat
70kg(154lbs)x5
110kg(242lbs)x5
160kg(352lbs)x3
190kg(418lbs)x4 - belt
200kg(441lbs)x4 - belt/wraps
205kg(452lbs)x4
210kg(462lbs)x4
212.5kg(468lbs)x4
Bench Press - comp grip
70kg(154lbs)x5
85kg(187lbs)x5
100kg(220lbs)x8
105kg(231lbs)x8
110kg(242lbs)x8
112.5kg(247lbs)x8
105kg(231lbs)x8
Deadlift - +4 chains (approx. 80lbs)
100kg(220lbs)x5
150kg(330lbs)x3
200kg(441lbs)x3
210kg(462lbs)x3
217.5kg(479lbs)x2
217.5kg(479lbs)x2
Good training day, really lacking motivation when I got to the gym today, never really got it throughout the workout haha. The weights all moved well, the deadlifts were very very easy. I’ll keep the chains on my light day (sunday) and do my prescribed reps plus a heavier single on Wednesdays. The bench is going well, I’ve always been bad with reps, but it’s improving, and I’m putting on weight, plus plus
Week 4 - Monday BP/Assists
Bench Press - legs up close grip
60(132lbs)x5
75(165lbs)x5
85(187lbs)x5
100(220lbs)x5
100(220lbs)x5
100(220lbs)x5
DB Press - flat
40x10
60x10
80x10
100x10
Overhead Press
50(110lbs)x5
60(132lbs)x5
65(143lbs)x5
70(154lbs)x5
75(165lbs)x5
85(187lbs)x5 - push press
92.5(205lbs)x5
100(220lbs)x5
Pull ups - wide grip
bw x
22/16/12
Hammer curls
30x10
35x10
40x10
45x10
50x10
Good workout, got a “pump” yay…ugh…I can’t beleive I said that word…
Excuse me if I’m just slow… when are you competing again?
Also, how is the weight gain going?
PS. Can’t believe you did a “pump” workout on a Monday like all the other brotards in the world.
[quote]Court wrote:
Excuse me if I’m just slow… when are you competing again?
Also, how is the weight gain going?
PS. Can’t believe you did a “pump” workout on a Monday like all the other brotards in the world.[/quote]
I compete June 12th, and the weight gain is going alright, I’m up about 9lbs from Nationals where I weighed 177 or so
Week 4 - Wednesday SQ/BP/DL
Squat
60(132lbs)x5
110(242lbs)x5
150(330lbs)x3
170kg(374lbs)x3
192.5kg(423lbs)x4 - belt
200kg(441lbs)x5 - belt/wraps
205kg(452lbs)x5
Bench Press - comp grip
70(154lbs)x5
90(198lbs)x5
100(220lbs)x5
105(231lbs)x4
110(242lbs)x4
120(264lbs)x4
125(276lbs)x4
115(256lbs)x4
3BD
130(287lbs)x3
140(308lbs)x3
145(321lbs)x3
Deadlift
110(242lbs)x5
150(330lbs)x3
200(441lbs)x3
210(462lbs)x3
220(484lbs)x3
240(529lbs)x1
260(573lbs)x1
230(507lbs)x3
Split Squats
60(132lbs)x10 per legx3
Shoulder complex
scarecrows,lying external rotations, push up plus, pec/delt stretchx3
Good day, easy deadlifts, 260 had quite a bit in the tank, fast off the floor, fast at lockout
Week 4 - Thursday BP/Assists
Bench Press
60(132lbs)x5
80(176lbs)x5
90(198lbs)x5
100(220lbs)x5
110(242lbs)x5
120(264lbs)x3
120(264lbs)x3
DB Press - flat
40x10
60x10
80x10
100x10
Pull ups - wide overhand
bw
15/14/14/10
Push Press
50(110lbs)x5
60(132lbs)x5
75(165lbs)x5
85(187lbs)x5
90(198lbs)x5
Week 5 - Saturday SQ/BP/DL
Squat
60(132lbs)x5
100(220lbs)x3
150(330lbs)x3
175(384lbs)x3
195(428lbs)x3 - belt
215(474lbs)x3 - loose suit bottoms/wraps
225(496lbs)x3
255(562lbs)x2
255(562lbs)x2
140(308lbs)x10 - high bar/beltless
Bench Press -
60(132lbs)x5
75(165lbs)x5
85(187lbs)x5
100(220lbs)x6
105(231lbs)x6
110(242lbs)x6
115(256lbs)x6
120(264lbs)x6
Deadlift
100(220lbs)x5
140(308lbs)x5
180(396lbs)x3
200(441lbs)x3
215(474lbs)x3
225(496lbs)x2
Week 5 Monday - BP/Assists
Bench Press
60(132lbs)x5
75(165lbs)x5
85(187lbs)x31 - bodyweight
85(187lbs)x24 - close grip
100(220lbs)x20
60(132lbs)x10
Pull ups - medium/overhand grip
bw
15/15/15/15
Cable Row
120x10
170x10
200x10
150x10
Week 5 Wednesday - SQ/BP/DL
Squat
60(132lbs)x5
100(220lbs)x5
150(330lbs)x5
175(384lbs)x3
190(418lbs)x3 - high bar/belt
200(440lbs)x4 - b/w
200(440lbs)x4 - b/w
Bench Press
60(132lbs)x5
75(165lbs)x5
85(187lbs)x5
100(220lbs)x3
110(242lbs)x3
115(256lbs)x3
120(264lbs)x3
125(275lbs)x3
130(286lbs)x3
100(220lbs)x10
Deadlift
60(132lbs)x3
100(220lbs)x3
142.5(314lbs)x3
185(407lbs)x3
215(474lbs)x3
235(517lbs)x3
250(551lbs)x1 - suit bottoms
265(584lbs)x1
265(584lbs)x1 - straps up
290(640lbs)x1 - straps down
Been struggling with a disc/nerve issue the last week and a half, I have radiating pain from my tail bone area down my left hamstring to the back of the knee. My hamstring and glute on that side have tightened up to the point where I can barely straighten it. I will be doing static stretching as well as foam rolling 5+ times a day, as well as seeing a specialist to work on the fascia and traction the area. I’ll keep trying to lift, it seems to only effect squats, mainly because of the tightness, once I got to deadlifts I was feeling looser and able to move.
Week 5 Thursday - BP/Assistance
Bench Press - close grip
60(132lbs)x5
75(165lbs)x5
85(187lbs)x5
92.5(204lbs)x8
92.5(204lbs)x8
92.5(204lbs)x8
DB Press - incline 45 degree
50x10
65x10
80x10
Pulldowns - close parallel grip
120x10
150x10
180x10
Lots of foam rolling and stretching for the lower body and lower back - 15-20 minutes worth
Week 6 - Monday (supposed to have been Sunday) SQ/BP/DL
10-15 minutes static stretching and foam rolling for hamstrings/glutes/IT bands
Squat
60(132lbs)x5
100(220lbs)x5
152.5(335lbs)x4
172.5(381lbs)x3
187.5(411lbs)x3 - belt
207.5(457lbs)x3 - belt/wraps
215(474lbs)x3
225(496lbs)x2
237.5(523lbs)x1
185(407lbs)x5 - belt
Bench Press
60(132lbs)x5
75(165lbs)x5
85(187lbs)x5
102.5(225lbs)x12
111(245lbs)x10
117.5(257lbs)x8
102.5(225lbs)x15
Deadlift
100(220lbs)x3
150(330lbs)x3
200(441lbs)x3
Not a bad day considering I could barely get out of bed this morning or walk. The inflammation in my glute/hamstring has gone down quite a bit, getting some flexibility back, still a ways off from where it normally is, but the pain seems to be centralized in the coccyx/SI area. It really feels like it needs to pop
Glad to see you got some lifting in while you were away. Did you train with them at Phoenix? I’ll hear all about your trip when I go home later this week. Is that creepy? 
Week 6 Tuesday - BP/Assists
Bench Press - close grip/legs up
60(132lbs)x5
75(165lbs)x5
85(197lbs)x5
92.5(205lbs)x5
102.5(225lbs)x3
102.5(225lbs)x3
102.5(225lbs)x3
Pull ups - wide grip
15/15/12
OH Press - strict
40x5
50x5
60x5
65x5
Elbows out ext
25x10
35x10
45x10
55x10
Curls
90x10
90x10
90x10
easy and boring
[quote]Court wrote:
Glad to see you got some lifting in while you were away. Did you train with them at Phoenix? I’ll hear all about your trip when I go home later this week. Is that creepy? :P[/quote]
I did, and at Mac gym.
Yes you are creepy
I just stumbled upon this thing man. Nice numbers and good training. Sorry to hear about the nerve pain/junk in the trunk injuries…Dealing with similar right now, and know what you are talking about when you say it needs to “pop”…
Anyway keep it up brother, your log is a good read.
[quote]Alpha wrote:
I just stumbled upon this thing man. Nice numbers and good training. Sorry to hear about the nerve pain/junk in the trunk injuries…Dealing with similar right now, and know what you are talking about when you say it needs to “pop”…
Anyway keep it up brother, your log is a good read. [/quote]
Thanks Alpha, I’ve been lurking on your log, I’ll have to stop being such a creep and post from time to time.
It definitely is a pain in the ass, ah well train through it for another 3 weeks, lift at provincals then deal with it more in depth
Week 6 - Thurssday - SQ/BP/DL
Squat
60(132lbs)x5
110(242lbs)x5
150(330lbs)x5
175(384lbs)x3
185(407lbs)x3
200(441lbs)x3 - belt
210(462lbs)x5 - belt/wraps
215(474lbs)x4
155(342lbs)x5 - high bar/beltless
Bench Press - comp grip
60(132lbs)x5
80(176lbs)x5
100(220lbs)x5
110(242lbs)x3
120(264lbs)x3
130(286lbs)x3
150(330lbs)x2 - 2bd
165(364lbs)x2 - 2bd/1bd shirt
170(374lbs)x2 - 1bd
170(374lbs)x1 - chest
Deadlift
100(220lbs)x5
150(330lbs)x3
200(441lbs)x3
215(474lbs)x3
230(507lbs)x2
240(528lbs)x1
265(584lbs)x1 - very easy
Squats/bench/and dead were all a lot easier than expected, and a nice bonus is, nothing hurts at the moment, starting to think a high 600’s deadlift is there for the meet
bodyweight was 185 today, I was sitting around 190 for almost 2 weeks for awhile, was considering just going as a light 198, but I’ll drop the 4lbs to 181 in this case