[quote]beanboy502 wrote:
Nice log dude! Some serious weight going up… keep up the good work![/quote]
Thanks dude. We ALL are trying to put up some serious weight. Thanks again.
4/2: Finally broke down and brought some chains from hardware store; 88Lbs worth.
Dynamic Day…No belt, or wraps just neoprene sleeves
Low box squat with 88Lbs of chains and 80Lbs of band tension:
Bar only 3 sets of 2
135x2
185x1
225x1x8
One sample video of the 225 plus chains and bands:
Felt real explosive today and the amount of tension, chains and bar weight equated to 50% Bar weight and 50% tension which felt a whole lot better than pure tension. Will stick to this format and increase weight over the next three weeks before I deload and add more tension for next cycle.
Good mornings with 88Lbs of chains
Barx3
225x2…Felt a tad bit too heavy
185x2x3
Leg press…Didn’t know how much the sled weighed just counted the plate weight. If somebody knows or have an idea, let me know.
200x15
290x12
400x12
490x10
600x6
4/3: Dynamic Day (modified for me) I still maintain true to the 1min time rest interval or less. Average 45 seconds between sets
Bench (88Lbs of chains and 80Lbs of tension)+ the following bar weight:
Bar: 3 sets of 2
135Lbs: 1 set of 2
165Lbs: 6 sets of 2
DL’s (88Lbs of chains and 80Lbs of tension)+ the following bar weight:
135 2sets of 2
225x2
315x1x8
4/5: Max effort Squat or lower body whatever
Took a while for my legs to get warmed up
Single leg Nautilus leg press machine (warmup):
120x20
180x20
5 Aerobics Purple Box Squat (Warmup still)
135x3x2
185x3
225x1
275x1
315x1x2
Main exercise; Reverse Band 5 Aerobics Purple Box Squat (135 off bottom, 0 at top)
405x1
455x1
500x1 use knee wraps, no belt
530x1 use knee wraps, no belt
Romanian Deadlifts
225x10
275x10
315x8x2
Single leg Nautilus leg press (partials, focusing on quad strengthening and better petallar tracking)
200x10
220x10
240x10
4/7: Max effort Bench with Max effort DL variation
2Bd Press Pause-n-press (previous PR was 405):
Bar only x30
135x5
225x3
275x5 needed to do a couple more to get shoulders use to a heavier load before progressing
315x3
365x2
390x1
420x1 PR Felt real good and explosive
440x0 Got half way up, stalled and weight came back down. lucky I use the power rack and was able to dump the weight on the pins.
Rack pulls below knee:
405x1
455x1
500x1
550x1x3 I try to limit the number of sets when it comes to DL. DL’s whipe me out for at least a day.
4/9: Dynamic Squat Day?
All low box squats performed with 80Lbs of tension and 88Lbs of chains
Bar only:
3 sets of 1
135x1x2
185x1 Was not very explosive at all. Planned on doing 235-245 but was not very explosive at 185 so decided to go down
155x1x6
Bar only again 3 sets of 2
4/11: Speed Bench Day
All Bench pressing performed pause then press. Also with 80Lbs of tension and 88Lbs of chains
Bar only 3 sets of 2
135x1
185x2x6
Standing military Press:
135x10x2
4/12: Max effort Lower Body
My sumo has really suffered since I changed from sumo to conventional. Plus it was time for a change to keep things fresh.
Sumo DL’s:
245x1x3
332x1
425x1
Sumo DL’s w/chains:
425 + 30Lbs of chains…1 set of 1
425 + 50Lbs of chains…2 sets of 1
425 + 60Lbs of chains…1 set of 1
425 + 70Lbs of chains…1 set of 1
425 + 88Lbs of chains…1 set of 1
Single leg hamstring curls:
65x10
65x8x2
Single leg Nautilus leg press:
215x15
235x12
255x10
4/14: Max Effort Bench Day
4bd Bench Pause n Press:
135x10
225x10
315x10
365x3
405x3
440x1
470x1 PR
500x0 Had no more juice left. Believe I can get this next time.
Bench Press Touch n Go: Shooting for 315x20 so getting a base line. Will have to adjust and work up
295x12 Triceps were fried
Dumbell Incline
85x16
Wide Grip BW Pullups:
1 set of 9
Close Grip pull ups with 20Lbs of chains
1 set of 5
1 set of 4
Dumbell Rows
150x5x2
4/17: Was suppose to be a dynamic day for squats. However, when I go to my working sets I was not explosive, the weight felt like a thousand pounds and my hips and hamstrings felt beat up. That was the indicator for me to take a deload week and focus on conditioning for the week.
Low box squats with 88Lbs of chains:
Bar only: 3 sets of 2
135x1
225x1x3
4/19: Conditioning work
I wrapped 15lbs of chains around body did the following work with 1 minute rest inbetween sets:
Current BW=266
Wide grip pullups:
1 set of 6
1 set of 5
Close grip pullups
1 set of 5
rested 1 min
Front squats
225x3x2
Mini Barbell complex with hook grip
Deadlifts 245x8
Rows 245x10
Rested 1 min
Rows 295x6
DL’s 295x6
Rested 1 min
Pushups with chains and 100Lb weight on back
1 set of 24
rested 1min
Incline Situps with 25Lb weight across chest( 10 seconds on way down and explode back up on each set)
1 set of 17
rest 1 min
Dips+15Lbs chains
1 set of 10
Dumbell curl
45x15
Farmers walk with chains wrapped around body and 140Lb dumbells ( 45 seconds of walking) felt liked 6 hours.
All last week was just conditioning work, light weight tons of reps just to deload and give body a break.
Still utilizing Westside, but came across an interesting article for the raw lifter. In the article, the author did an every other week max effort and the week after was speed work. I figure, since I was literally beat up by mid to late week, I can’t recover fast enough for a quality workout. So, I will modify and try alternating weeks and limiting training sessions to just 3 days a week.
4/26: Max effort Squat was a high box squat (above parallel) with 80Lbs of chains
These sets were RAW, just sleeves.
Bar only: 3 sets of 2
135x3
225x3
275x3x2
Just got in my Inzer power pant and decided to give gear training a go. WOOOW! I felt the pop out of hole, I am officially addicted to gear. I will incorporate gear training in order to lift heavier weight to help my RAW lifting and give hips a break…somewhat.
Cont…High Box squats with 80Lbs of chains with Briefs. Had to adjust stance to a wider stance and this was at competition depth with a wide stance.
Box Squats With Briefs and 80Lbs of chains:
275x2
315x2
370x1 w/knee wraps
420x0 Got too excited from previous sets and pushed beyond known capability.
Accessory work…
Supersets with 10 second rest between exercise…
1-Leg Extension: 50x12
1-leg Hamstring curls: 70x10
Weighted Situps w/25Lbs 1 second up, 5 seconds down 1 set of 10
Supersets with 10 second rest between exercise:
1-Leg Extension: 65x15
1-leg Hamstring curls: 85x8
Weighted Situps w/25Lbs 1 second up, 3 seconds down 1 set of 10
4/29: Max effort bench day
2Bd Press (Pause n Press) w/40Lbs of Chains:
Barx3
135x3
225x3
275x3
315x3
340x3
370x1 PR
Conditioning Work No rest…Wrapped 15Lbs of chains around body
Rd 1
Dumb Row 130x8
Weighted Situps (5 sec down 1 sec up) 10 reps
Wide Grip Pullups…BW(265) 1 set of 5 reps
Dumbbell Curl…50x8
Rest 1 min
Rd 2
Dumb Row 130x6
Just chains no weight. 20 reps
Widegrip Pullups…1 set of 4 reps
Dumbbell Curl…50x5
Had no more left in tank!!! That 15Lbs of chains was killing me throughout workout.
4/30 Max effort DL day
Morning session…
3" elevation conventional DL with 50Lbs of chains
135x5
225x3
315x3
405x3
455x1
480x1
500x1 Very slow grind at top of lockout
Conditioning…
Rd 1
Shrugs 405x10
Facepulls 200x10
jump rope 30 seconds
1 min rest
Rd 2
Shrugs 455x8
Facepulls 220x8
jump rope 30 seconds
Rd 3
Shrugs 525x2 Too heavy
Facpulls 240x8
jump rope 30 seconds
Done…Nothing left for a morning session on empty stomach except for Surge and 1 banana
5/3: Speed Work for Squats
Low Box Squats (135lbs of tension)
Bar only 3 sets of 2
Low Box Squats (135lbs of tension + 50Lbs of Chains)
Bar only 1 set of 2
135Lbs 5 sets of 2
Came back for an Afternoon session:
My gyms basketball court equats to 18 laps for 1 mile. I tried that death march with 135Lbs on my back and after 3 laps, my shoulders were fried and had to dump weight…
3 Laps of farmer walks with 45Lb weights
3 Laps of just bar on back. Article was correct. I could have used a SSB type bar. Wish I had one!
Smith Machine Hack Squats: 2 plates 2 sets of 2
RDL:
245x8
335x8
335x6
1 Leg extension
60Lbs 1 set of 10
1 Leg Press
220x10
Did not have much energy left to put more intensity in workout. I was spent
5/5: Speed Bench day
Using Bands that have 80lbs of tension at bottom and 135 at top
Bench Press (Pause n Press) Band only
3 sets of 2
Bands + 50Lbs of chains
Bar only 1 set of 2
135x2
150Lbs 6 sets of 2
Came back in evening for accessory work. Did Hammer strength Incline, curls, dips, facepulls, upright rows…basically hit upper back, upper chest, tri’s and bi’s
5/7: Speed work for DL’s with 80Lbs of tension at bottom and 140-150Lb at top
135x2
225x1
275x1
315x1
365 3 sets of 1
405 3 sets of 1
Close Grip PUllups w/25Lb
4 sets of 3
1 set of 2
Wide grip Lat PD
205x8x2
5/8: Conditioning Work
Went to base track which is 1 mile long and walked 3 miles carrying 50Lbs of chains in a time of 45:33.
I have to add the alternating weeks of Max effort and Speed work has been great for recovery and I do not feel beat up as I normally would after about two weeks. I will continue this and increase my cardio.
Current Body weight is between 263-266 depending upon water.
5/10: Today’s Max effort was focused on RAW squats…No convict knee sleeves or wraps. Just belt if needed
High Box Squat (above parallel):
135x3x2
185x3
225x1
275x1
325x1
365x1 with belt
Use Green bands for reverse band high box squats (135 off bottom, 0 at top)
415x2
505x0
Ligaments and legs were fried by the time I finished 415. Felt good and tried for 505 and went down just find, but did not have anything left to push out the hole. Can really tell the difference with and w/out wraps or single ply knee sleeves.
5/12: Max Effort Bench 2BD Bench press with 50Lbs of chains
Bar x 3
135 x 3
225 x 3
275 x 3
365 x 1
390 x 1
Decided to Rep out with 315 afterwards
Bench Press touch n go: 315 x 8