Oi
Your DL’s went up really quick! Looked like a really good time.
Congrat’s
Thanks, everybody. I feel like a smashed bag of assholes today (trademark of STB).
CS
Yeaa budday.
Congrats on the meet man, good job.
[quote]ChadDresden wrote:
Congrats on the meet man, good job.[/quote]
Many thank yous. It was a great time. Can’t wait to do it again.
CS
In Silver Lake, Michigan until Saturday for a little vacation. Been sitting on the beach and just reading and checking out babes all day. Gonna summon the balls to go and talk to a few tomorrow and see what I can do. There’s a pretty cute girl 2 rooms down from me at the hotel I’m staying in.
Anyways, gotta start figuring out my new routine before Monday comes around so I can actually have a plan. I’m thinking it will look like this:
Sunday - Off/Cardio
Monday - Bench (Chest & tris)
Tuesday - Off/Cardio
Wednesday - Squat & Deadlift (back emphasis)
Thursday - Off/Cardio
Friday - Light Bench (Shoulders & biceps)
Saturday - Light Squat & Deadlift (yoke & leg emphasis)
For the light days, I’ll be taking 80% of that weeks working weight for squat and bench and do it for 3-5 sets of 10. As the weights get higher and more difficult, the light days will also change. Deadlifts will always be for singles with some type of accommodating resistance (maybe). I’ll probably end up getting some Olympic weightlifting shoes and do close-stance, high-bar squats. I’m looking to really blow up my quads and lose some bodyfat. I’m probably around 12-14% right now, so around 10-11% would be great.
Some new goals for now: Considering cutting down to the 181s over the next few months. I’d like to compete at 181 come December, so cutting 9 lbs. in 4 months is perfectly doable. Increasing the cardio and tweaking my diet a bit should do it without a hitch. Looking forward to what the next few months holds. My next meet goal is to total beat the USPF raw junior total for 181, which is 1162.9. It’ll be hard, but it’s doable. Just checkin’ in for y’all so you don’t think I’m dead. Will give updates about teh womenz at the beach. Peace!
CS
The light squat and bench days will end up looking like this:
Week 1 - 3 X 10 @ 80%
Week 2 - 3 X 10 @ 80%
Week 3 - 3 X 10 @ 80%
Week 4 - 3 X 10 @ 80%
Week 5 - 3 X 8 @ 80%
Week 6 - 3 X 8 @ 80%
Week 7 - 3 X 5 @ 80%
Week 8 - 3 X 5 @ 80%
Week 9 - 3 X 5 @ 80%
Week 10 - 3 X 2 @ 80%
Week 11 - 3 X 2 @ 80%
Week 12 - 3 X 2 @ 80%
Assistance for squat and deadlift days will be hack squats/leg press, hamstring curls, and calves. For bench, it will be hammering shoulders and biceps.
Deadlift will look like:
Week 1 - 8 X 1 @ 80%
Week 2 - 8 X 1 @ 80%
Week 3 - 8 X 1 @ 80%
Week 4 - 8 X 1 @ 80%
Week 5 - 8 X 1 @ 80%
Week 6 - 8 X 1 @ 80%
Week 7 - 8 X 1 @ 80%
Week 8 - 8 X 1 @ 80%
Week 9 - 8 X 1 @ 80%
Week 10 - 5 X 1 @ 80%
Week 11 - 5 X 1 @ 80%
Week 12 - 3 X 1 @ 80%
As you can see, towards the end of the cycle, the volume will drop.
CS
hey man, im the kid who came down from australia to train with eddy if you remember?
anyway, just wanted to say nice lifting man!
[quote]qwerty101 wrote:
hey man, im the kid who came down from australia to train with eddy if you remember?
anyway, just wanted to say nice lifting man![/quote]
Haha, thanks dude! How’s your training been going?
CS
[quote]CSEagles1694 wrote:
[quote]qwerty101 wrote:
hey man, im the kid who came down from australia to train with eddy if you remember?
anyway, just wanted to say nice lifting man![/quote]
Haha, thanks dude! How’s your training been going?
CS[/quote]
training is going well man, im same age age as you only a heck of alot smaller! im 67.5kg (148lb) and finished my training cycle around 6 weeks ago. i hit a 440lb squat for a double, benched 248lb for a double and deadlifted 485 for a double.
ive got a vid on my computer of me deadlifting 440 for 5 but i dont know how to post it on here so i can show you?
[quote]qwerty101 wrote:
[quote]CSEagles1694 wrote:
[quote]qwerty101 wrote:
hey man, im the kid who came down from australia to train with eddy if you remember?
anyway, just wanted to say nice lifting man![/quote]
Haha, thanks dude! How’s your training been going?
CS[/quote]
training is going well man, im same age age as you only a heck of alot smaller! im 67.5kg (148lb) and finished my training cycle around 6 weeks ago. i hit a 440lb squat for a double, benched 248lb for a double and deadlifted 485 for a double.
ive got a vid on my computer of me deadlifting 440 for 5 but i dont know how to post it on here so i can show you?
[/quote]
Good shit man. You can upload it to YouTube and just embed it in a post.
CS
new avi is looking beast dude.
[quote]bignate wrote:
new avi is looking beast dude. [/quote]
Spank you (homo).
CS
Been doing some more thinking and I’ve realized that I really need to start running again. I’ve been a pussy lately because it’s been hot as balls in Chicago and I just recently had my meet, so all cardio bets were off for a few weeks. So here’s what I’m planning on doing. I’m going to do the Couch to 5k in it’s entirety so I can actually run more than one mile without feeling like I’m about to die at the end. This program will have me running a 5k (3.2 miles) in 9 weeks, so I think 9 weeks of my time won’t hurt, especially considering it’s only 3 days a week. That will be my cardio for a while. After that, who knows. May do the 5k to 10k program.
I plan on starting my Couch to 5k program (again) on Sunday morning, bright and early before church. When I’m finished (not IF, but WHEN since I’m going to fucking do this) with the program, it’ll end September 30, 2 weeks after my birthday. We’ll see how this goes. God speed, CSEagles, God speed.
EDIT: Will also be trying to pay some sort of attention to my calves. On the road to aesthetics, brah. JK (semi srs).
CS
Gonna try and start lucid dreaming. Let’s do this.
CS
[quote]CSEagles1694 wrote:
Gonna try and start lucid dreaming. Let’s do this.
CS[/quote]
I suggest melatonin, mg+zn, and a strong cup of coffee 30min to an hour before sleep.
[quote]CSEagles1694 wrote:
Gonna try and start lucid dreaming. Let’s do this.
CS[/quote]
I did it. Got decent at it, but the sleep you get from it is pretty piss poor IMO. So I stopped lol
Sunday, August 5, 2012 - Bench Day
FOREWORD: I started a new job that has me working 40 hours a week until school starts, so I had to get my lift in early this week. On top of that, I can’t go to Quads for until school starts again, so I’m stuck at my commercial gym. Fuark.
Warm-up
- PVC roll everything
- Lots of stretching
- Shouldery stuff
Bench Press
3 X 10 X 45
2 X 6 X 135
1 X 3 X 165
1 X 1 X 195
2 X 10 X 225* +2 rep. PR.
NOTES: These were kind of slow. Lost tightness because the benches at the commercial gym fucking suck.
Paused Close-grip Bench Press
2 X 10 X 185* No PR.
Incline Bench Press
2 X 10 X 165
NOTES: I forgot how painful starting the bench cycle over again can be. Fuck me sideways…
Cable Flyes
1 X 12 X 20 (each handle)
1 X 12, 10 X 25 (each handle)
NOTES: Slow and controlled; held for a 1 count squeeze at the bottom. Ouch.
Straight Bar Pushdowns/EZ Bar Skullcrushers Superset
Straight Bar Pushdowns - 3 X 12 X 50
Skullcrushers - 3 X 12 X 40
Dips
1 X 15 X BW
ENDING NOTES: This was painful. Left with a fucking epic chest and triceps pump. Oh well. Total training time was about an hour and a half. Not sure how well squats are going to go on Tuesday or Wednesday. We’ll see.
CS
[quote]CSEagles1694 wrote:
EDIT: Will also be trying to pay some sort of attention to my calves. On the road to aesthetics, brah. JK (semi srs). [/quote]
Try doing a couple of heavy sets of seated calves, followed by high volume standing calves on one day, then do heavy standing calves followed by high volume seated calves the next time you train them. It’s worked pretty well for me 