24 November 2012 - Cardio
BW - 189.2 lbs.
Treadmill
3.7 mph @ 2.5% for 37’
CS
25 November 2012 - Cardio
BW - 190.0 lbs.
Treadmill
3.6 mph @ 3% for 40’
ENDING NOTES: Light bench later today. Didn’t go yesterday because I had family over. Also, I’m pretty sure my weight is up because of all the food I ate yesterday.
CS
25 November 2012 - Light Bench, Shoulders & Biceps
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Strict Overhead Press
2 X 15 X 45
1 X 5 X 95
1 X 2 X 115
1 X 1 X 135
2 X 5 X 155* +2 rep. PR.
NOTES: Felt pretty easy, actually. I finished the first set and thought to myself, “huh, not bad.”
Paused Wide-grip Bench Press w/ Feet Up
1 X 15 X 45
1 X 5 X 95
1 X 3 X 135
2 X 10 X 155
Hammer Strength Incline Press
3 X 12 X 60 (each handle)
EZ Bar Front Raises
3 X 12 X 40
Reverse Incline Dumbbell Flyes
3 X 12 X 15s
Barbell Curls
3 X 12 X 55
Dumbbell Scott Curls
3 X 12 X 15 (each arm)
Flat Machine Preacher Curls
3 X 12 X 40
ENDING NOTES: Pretty good lift today. Nothing Earth-shattering by any means. Back to squats and deads tomorrow.
CS
Been coming up with some plans for the future in regards to my training. Here’s what I’ve come up with:
Now - March 2013: keep training with Eddie and get ready for my next meet.
March '13 - August '13: Christian Thibaudeau’s Optimized Volume Training 4x/week + PT/martial arts 3x/week.
August '13 - December '13 5/3/1 + ROTC
January 2014 - March/April '14: BCT and AIT
April '14- whenever: 5/3/1
I know all of this is while off, but it’ll be here faster than I think, so I gotta prepare for the future. I think 5/3/1 will be the best program to run during college because it’s simple and I can tweak it if I need to in order to accommodate my busy schedule with class, ROTC, and the National Guard. I chose Optimized Volume Training after my meet because it’ll allow me to at least maintain some strength, but build a lot of muscular endurance and help me lose some more fat, and it hopefully won’t be affected by running and martial arts all that much.
CS
Hell yeah man! Sounds like a plan!
Didn’t train tonight because of a doctor’s appointment (that took 2 hours; I hate this healthcare system) and a giant project for my Sr. AP English class. Hooray!
CS
Man, I ran OVT a few years ago, and it is incredibly demanding. Don’t remember exactly what all I did, but remember subbing back squats for front squats, and weighted chins for pulldowns. My bench only went up like 10 lbs, but my squat blew up. Started the program at 275 for 5, and at the end of the 4 weeks was around 335 for 5. It was awesome. Anyway, thinking you can dodo that and pt/ma might be a little ambitious. It’s intense.
[quote]WhiteFlash wrote:
Man, I ran OVT a few years ago, and it is incredibly demanding. Don’t remember exactly what all I did, but remember subbing back squats for front squats, and weighted chins for pulldowns. My bench only went up like 10 lbs, but my squat blew up. Started the program at 275 for 5, and at the end of the 4 weeks was around 335 for 5. It was awesome. Anyway, thinking you can dodo that and pt/ma might be a little ambitious. It’s intense.[/quote]
Thanks for the info - it’s a big help. I’m still working out the kinks. I doubt I’ll have time for martial arts over the summer with work and lifting anyway, so I might as well just save that for college.
CS
have you bought about judo? i know you said something about prefereing striking, but you have the perfect build, plus with your strength you could do some real damage. The only thing is the nagging injuries, i got my yellow belt, competed in no gi and by time i left my shoulder felt fucked (kimura’s) and i sprained my meniscus(bad throw) know i feel fine, but you should give it a try.
[quote]thetrebel wrote:
have you bought about judo? i know you said something about prefereing striking, but you have the perfect build, plus with your strength you could do some real damage. The only thing is the nagging injuries, i got my yellow belt, competed in no gi and by time i left my shoulder felt fucked (kimura’s) and i sprained my meniscus(bad throw) know i feel fine, but you should give it a try.[/quote]
I would, but money is an issue. It’s too expensive and there isn’t anywhere closer than 30 minutes that teaches it. Otherwise, I would definitely like to do Judo.
CS
27 November 2012 - Squats & Deadlifts
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Squats
1 X 10 X 45
2 X 5 X 135
1 X 3 X 185
1 X 2 X 225
1 X 1 X 255
2 X 8 X 285
NOTES: Demolished both sets.
Deadlifts
2 X 5 X 135
1 X 3 X 225
1 X 1 X 275
2 X 8 X 305
Barbell Rows
3 X 10 X 175
Wide-grip Lat Pulldowns
3 X 12 X 140
ENDING NOTES: Squats felt light and the pulls felt fast. All in all, a good session today. Gotta wake up early tomorrow morning for cardio and then gotta go back to Quads to bench.
CS
I don’t even…
CS
28 November 2012 - Bench Night
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Bench Press
2 X 5 X 135
1 X 3 X 185
1 X 1 X 215
2 X 8 X 235
Paused Close-grip Bench Press
2 X 8 X 200
Wide-grip Bench Press
1 X 21 X 185* +3 rep PR.
Incline Bench Press
3 X 10 X 145
EZ Bar Skullcrushers/V-Bar Pushdowns Superset
3 X 10 X 70/3 X 12 X 45
One-arm Pushdowns
3 X 12 X 25
ENDING NOTES: Pretty good workout today. Bench felt kinda slow, but I’ll make up for it next week. Was a lazy ass and skipped cardio again today, so it’s back to the grin tomorrow morning to make up for it.
CS
Why not keep training eddie style? I bet you understand his programing by now. Just curious.
[quote]jtownlax wrote:
Why not keep training eddie style? I bet you understand his programing by now. Just curious.[/quote]
I still am. I actually train with the man; I see him 2-3 times a week (if that’s what you’re getting at). During college, however, it won’t work considering, 1) I’m going to school in Georgia, 2) I’m training to be an officer in the Army, and 3) my commanders won’t care how much I can lift. I’ll still try and compete and be a strong motherfucker, but the Army will come first. I’ll have to start a new chapter in my training book. I might even do - wait for it - CrossFit because it carries over to the military very well. I don’t think many supersoldiers compete in powerlifting.
Plus, I’ll have martial arts (hopefully), National Guard training once a month, PT 3 times a week, weapons training and language training to juggle. I don’t think that powerlifting fits into the picture.
CS
29 November 2012 - Cardio
BW - 191.4 Dafuq?
Treadmill
3.6 mph @ 4% for 40’
CS
30 November 2012 - Light Squats & Speed Pulls
Warm-up
- PVC roll everything
- Stretching
- More stretching
High-bar Squat
2 X 5 X 135
1 X 5 X 185
1 X 8 X 205
1 X 5 X 225
NOTES: I like these. Last set with 225 was easy. Probably could’ve gotten 10-12. I’m thinking that I’m going to run these like my regular squats.
Deficit Speed Pulls (against chains)
2 X 5 X 135
1 X 1 X 225
8 X 1 X 225 (+90 lbs. of chain)
NOTES: In order to compensate for the deficit, I dropped the bar weight 20 lbs. from last week and it made a difference.
Leg Press
4 X 15 X 5pps
Leg Extensions
4 X 10 X 90
NOTES: Held for a 1 second squeeze at the top; torture.
ENDING NOTES: My quads were absolutely fried at the end of this. I’m going to stick with the high-bar squats from now on and try and hit some PRs with that as well. Light bench and shoulders tomorrow. I also came up with a new idea for my light bench day that I’ll go over tomorrow.
CS
1 December 2012 - Light Bench & Shoulders
Warm-up
- PVC roll back
- Stretching
- Shoulder stuff
Strict Overhead Press
2 X 12 X 45
1 X 5 X 95
1 X 3 X 115
1 X 1 X 135
2 X 5 X 155* +2 rep. PR.
NOTES: These were kinda hard for some reason.
Paused Wide-grip Bench Press w/ Feet Up
2 X 15 X 45
1 X 5 X 95
1 X 3 X 135
2 X 8 X 165
Dumbbell Shoulder Press
3 X 12 X 45s
NOTES: Doing these after overhead pressing and benching makes me feel weak. Plus, the 1 minute rest periods and slow tempo didn’t help much either.
Seated Dumbbell Lateral Raises
3 X 12 X 15s
EZ Bar Front Raises
2 X 12 X 30
1 X 12 X 40
Machine Military Press
1 X 12 X 40
1 X 12 X 50
1 X 12 X 60
1 X 12 X 70
Mountain Dog Rear Delt Flies
4 X 35 X 10s
NOTES: I hate myself for doing this, but the rear delt pump I got from this was insanely epic. Going to keep this in here, though.
Dumbbell Shrugs
3 X 20 X 50s
[i]ENDING NOTES: Solid shoulder day. I’ve decided to make a couple changes to my programming (once again):
Light squat day will stay the same, but I will replace my regular squats with high-bar squats. I tried them yesterday and liked them. They will follow the same progression as my regular squat day and I’ll be fishing for PRs, as well.
Light bench day will include all shoulders (and bench of course). I will work biceps 2-3 times a week as an “extra” workout. I have strength and conditioning at school, so I’ll have time during the week to hit a few exercises and call it there. Since biceps are small, they can recover fairly quickly. I’m guessing that my biceps will respond well to high(er) frequency and more volume.
Well, that’s about it. Gotta do cardio tomorrow, so until next time![/i]
CS
New blog post: rainingwiththegoat.blogspot.com/2012/12/my-training-program.html
CS
2 December 2012 - Cardio
BW - 189.2 lbs.
Treadmill
3.8 mph @ 3% for 42’
ENDING NOTES: Probably going to go back later and do more cardio. My program says four times a week is the minimum, so if I want the best results from this, then I should do more than the minimum. I’ll probably also throw some biceps in there, too.
CS