[quote]BlackLabel wrote:
You’ve made some impressive fucking progress Mr… will definitely be re-following. [/quote]
Thanks! It’s been one hell of a ride.
CS
Do you have another meet lined up?
[quote]Drake37 wrote:
Do you have another meet lined up?[/quote]
Possibly one in March. I decided that I’m going to wait a while.
CS
21 September 2012 - Light Squats & Speed Pulls
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Squats
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 250
3 X 8 X 275
NOTES: Deep and easy.
Speed Pulls
2 X 5 X 135
1 X 3 X 225
1 X 1 X 275
5 X 1 X 325
Leg Press
1 X 10 X 5pps
1 X 10 X 6pps
1 X 10 X 7pps
Seated Hammer Strength Hamstring Curls
3 X 12 X 2 plates
ENDING NOTES: Pretty solid lift tonight. Gonna Hit light bench early tomorrow so I can get the rest of my shit done before I go out all night. I have my school’s homecoming dance so I’m going to be gone all day and night. I need Sunday to “rest.” Wish me luck. I may not be back for a while after tomorrow haha.
CS
Long time stalker, first time poster. Nice consistent progress you have here. The life stories are entertaining as well. Keep up the great work!
[quote]MightyMouse17 wrote:
Long time stalker, first time poster. Nice consistent progress you have here. The life stories are entertaining as well. Keep up the great work! [/quote]
Thanks, Mouse. I try to keep it loose around here.
CS
22 September 2012 - Light Bench, Shoulders & Biceps
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Bench Press
2 X 5 X 135
1 X 3 X 175
3 X 8 X 210
Flat Dumbbell Bench Press
1 X 5 X 80s
1 X 5 X 90s
1 X 11 X 100s
Dumbbell Front Raises
2 X 12 X 25s
1 X 12 X 30s
Cable Side Raises
3 X 12 X 10
Seated Hammer Strength Military Press
3 X 12 X 90
Barbell Curls
1 X 15 X 45
1 X 12 X 55
1 X 10 X 65
1 X 8 X 75
EZ Bar Scott Curls
3 X 12 X 40
Hammer Strength Preacher Curls
3 X 12 X 45
ENDING NOTES: Pretty solid day today, nothing too spectacular. Got a fresh fade haircut today in anticipation of the homecoming dance tonight. I’ll be back tomorrow, possibly. Wish me luck.
CS
How much has the running fucked up your lifts? I’m not sure exactly how many miles per week you’re doing, but I was wondering if you were able to keep upping your strength levels at a good pace still.
24 September 2012 - Squat Night
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Squats
2 X 5 X 135
1 X 3 X 185
1 X 3 X 225
1 X 2 X 275
1 X 1 X 315
2 X 3 X 355* +10 lb. PR
NOTES: First set sucked. Second set I came back and killed them; could’ve gone for 5.
Stiff-legged Deficit Deadlifts
2 X 5 X 135
1 X 3 X 225
1 X 1 X 275
2 X 3 X 305
Dumbbell Rows/Dumbbell Shrugs Superset
Dumbbell Rows - 2 X 15 X 55s
Dumbbell Shrugs - 2 X 15 X 55s
Wide-grip Lat Pulldowns
3 X 12 X 140
ENDING NOTES: Pretty good lift today. Pleased with the second set of squats. Saturday was nuts. Had an awesome time at the dance and had a better time at the after party, and I’ll leave it at that haha.
CS
25 September 2012 - Couch to 5k Week 2, Day 1
Warm-up
- Stretching
- 5 minutes walking
Workout
90 seconds running/2 minutes walking X 8
Cool-down
5 minutes walking
TOTAL TIME: 29:30
TOTAL DISTANCE: 2.50 miles
ENDING NOTES: Not a bad run considering the time spent running increased 50%. I have this annoying-ass shin splint in my left leg, so I’ll have to take better care of that. Averaged about a 6:50-7:00 pace during the running portions, which is pretty good. The program will have me “jogging” a 5k in 30 minutes or less, so we’ll see how that all pans out.
CS
26 September 2012 - Bench Night
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Bench Press
2 X 8 X 135
1 X 5 X 185
1 X 2 X 215
1 X 1 X 240
1 X 1 X 255
2 X 3 X 270* ties PR.
NOTES: These were really shitty. And slow. Fuck.
Paused Close-grip Bench Press
2 X 3 X 240
NOTES: Was supposed to do 3 sets, but my shoulder wasn’t having any of it.
Paused Incline Bench Press
1 X 1 X 215
NOTES: Fucking shoulder.
Dips/Cable Flyes Superset
Dips - 3 X 12 X BW
Cable Flyes - 1 X 12 X 50, 2 X 12 X 60
EZ Bar Skullcrushers
3 X 12 X 55
One-arm Cable Pushdowns
3 X 10 X 30
ENDING NOTES: Shitty lift today. Really disappointed. Couldn’t stay tight on anything so my form went to shit. Plus my shoulder is bothering me, so I gotta take care of that. My bench is kind of a mess right now and I feel like a weak little bitch. Fuck.
CS
Do you think the running is messing with your lifting?
[quote]frankjl wrote:
Do you think the running is messing with your lifting?[/quote]
I wouldn’t think so. I think I’m eating and recovering enough. I don’t run on the days before I squat (learned that the hard way). I hope it isn’t 'cause I need to run.
CS
Last week I had a similar experience with the first week of 3s benching - matched pr, got two sets, and it was slow as hell.
Then yesterday I dominated two heavier sets. Maybe it’s something to do with the progression, or maybe we both just had bad days. Point is, if my weak ass can bounce back, your weights won’t stand a chance next week.
29 September 2012 - Light Squats & Speed Pulls
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Squats
2 X 5 X 135
1 X 3 X 185
1 X 2 x 225
1 X 1 X 225
3 X 5 X 285
NOTES: Felt slow and heavy this week.
Speed Pulls
2 X 5 X 135
1 X 3 X 225
1 X 1 X 265
1 X 1 X 300
5 X 1 X 330
Leg Extensions
3 X 12 X 140
Leg Press
4 X 10 X 4pps
Lying Hamstring Curls
3 X 12 X 80
ENDING NOTES: Had an epic BP tourney last night, so I had to recover a bit this morning before I went out to the gym haha. But I’m starting to come up with a new accessory day program all ready for next cycle. I’ll lay it out in my next post.
CS
Accessory Day Program
Friday - Light Squats & Speed Pulls
-
Paused high-bar, close-stance squats
60% of Monday’s weight
Week 1-4: 3 X 10
Week 5-7: 3 X 8
Week 8-9: 3 X 5
Week 10-11: 3 X 3
Week 12: 3 X 1 -
Speed Pulls
55-60% of what that week’s working weight is, or would be plus mini bands. There’s a deadlift platform with band attachments on it, so I’ll be using that. This will probably be for 6-8 singles with 1 minute of rest in between, truly a dynamic effort. -
Quad dominant movement (rotate every 2 weeks)
Leg press
Vertical leg press
Hack squats
Going to try and break PRs on these exercises too.
- Hamstring dominant movement (rotate every 2 weeks)
Seated leg curls
Lying leg curls
Standing leg curls
- Calves
Don’t know what the hell to do for these, but I’m going to start out by doing 100 bodyweight calf raises a day as outlined in this program: The Answer for Massive Calves.
Saturday - Light bench, shoulders & biceps
-
Standing/seated military press or behind-the-neck press
This will follow the same set and rep scheme as bench on Wednesdays. -
Paused, wide-grip bench press
60% of Wednesday’s working weight
Week 1-4: 3 X 10
Week 5-7: 3 X 8
Week 8-9: 3 X 5
Week 10-11: 3 X 3
Week 12: 3 X 1 -
Pec dominant exercise (rotate every 2 weeks)
Flat dumbbell bench press
Incline dumbbell bench press
Machine flyes
Going to try and set PRs on these exercises, as well.
-
Front dumbbell raises
-
Reverse dumbbell flyes
-
Barbell curls
1 X 15
1 X 12
1 X 10
1 X 8
1 X 6
7-8) Some other bicep exercises; going to try and change it up every 2 weeks
Well, I’m hoping that these accessory days will definitely help me prepare for my next meet some time in the spring. I’m excited to start it, but I have to focus on these next 4 weeks so I can just get through the rest of this training cycle before I jump into anything new.
CS
30 September 2012 - Light Bench, Shoulders & Biceps
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuffs
Paused, Wide-grip Bench Press
3 X 20 X 45
1 X 10 X 95
2 X 8 X 135
1 X 5 X 155
2 X 5 X 175
NOTES: I think I found the source of my shoulder problems: bench too heavy, too often. I have found the solution. I’m going to start implementing my new light day routine starting this week.
Hammer Strength Decline Press
3 X 12 X 60 (each handle)
NOTES: 30 seconds rest in between each set.
Dumbbell Side Raises
3 X 12 X 20s
NOTES: 1 minute rest.
EZ Bar Front Raises
3 X 12 X 50
NOTES: Stuck to about a minute of rest in between each set again. Form was super strict and I brought the bar to about my forehead. Delts were on fire after this.
Reverse Incline Dumbbell Flyes
3 X 15 X 15s
EZ Bar Scott Curls
3 X 10 X 45
One-arm Hammer Strength Preacher Curls
3 X 12 X 25 (each arm)
Flat Preacher Curls
3 X 12 X 40
ENDING NOTES: I kept the rest periods between 30-60 seconds and boy was that humbling. I think I’m going to keep it like this; I enjoyed the fast pace and the pump. Got heavy squats tomorrow; I’m fishing for a big PR of 365 for two triples.
CS
1 October 2012 - Squat Night
Warm-up
- PVC roll everything
- Stretching
Squats
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 2 X 275
1 X 1 X 305
1 X 1 X 335
2 X 3 X 365* +10 lb. PR
NOTES: First set was okay. Second set, not so much. I got all the reps, but I loosened up at the bottom, like always. Just gotta really focus hard on staying tight on the bottom.
Stiff-legged Deficit Deadlifts
1 X 5 X 135
1 X 3 X 225
1 X 2 X 275
2 X 3 X 315* +10 lb. PR
NOTES: Easy.
Wide-grip Lat Pulldowns
3 X 15 X 140
ENDING NOTES: Short workout today. I was exhausted after the pulls, so I did some pulldowns and called it a day. Not too bad overall. Could’ve stayed tighter during squats, but it’s something that takes a long time to master. Got heavy bench on Wednesday; going for 280 for triples. Hopefully my shoulder won’t get pissed off at me.
CS
Well, I attempted to run tonight, but my shin splint was screaming, “FUCK YOU!!!” the whole time, so I called it quits. Gonna have to stop running (AGAIN) for a while and just focus on lifting for a while. I think I’m going to stick to walking for my cardio fix. Tim Henriques has a good walking program on the site, so I’ll be using that.
CS
Shin splints are usually caused by poorly fitting shoes. I would go to an actual running store. My buddy runs marathons and shit, that was his advice.