Deadlifts
135 x 5
160 x 5
185 x 3
225 x 3
255 x 3
285 x 8
A1
GHR
45 x 10
45 x 10
55 x 10
55 x 10
65 x 10
A2
Lying Leg Curls
75 x 12
90 x 10
115 x 10
115 x 8
115 x 8
Leg Raises
10
10
10
20
Squats today… sort of, lol.
Squats
115 x 5
135 x 5
165 x 3
235 x 5
wrist began to hurt badly on this set so i said fuck it, going to leg press
600 x 3
650 x 8
Goodmornings
Bar x 3
135 x 10
155 x 10
155 x 10
155 x 10
wrist hurt too much after this set to continue
Tested my upper back strength after this
Barbell Rows
135 x 8
195 x 7
185 x 6
Dumbbell Bentover Rows
90 x 5
95 x 4
External Rotations
25 x 10
30 x 10
Pull-Ups
5
Cable Machine Scapular Retractions
100 x 20
100 x 20
Helped my brother bench today. I’m proud. He hit 80 x 4, lol. Not too bad for rarely working out… trying to get him onto 5/3/1 to build up strength for his sports but we’ll see how that goes…
Deadlifts!
Lots of fun. Nobody was in the gym today so I got to yell, drop weights and slap my face a lot. Had a good time.
I worked myself into the “black zone” (175 bpm) for psychological heartrate stressors. Pretty sure it helped today.
Deadlifts
135 x 5
160 x 5
190 x 3
240 x 5
270 x 3
305 x 6 (pr. oh yes. can’t wait to hit 315 x 5 in a month and a week. 315 x 1 with shit form was my 1RM 9ish months ago? then i took a break to pursue academia and now i’m back pounding the iron. fck yeah steady progress <(._.<))
REAL glute hame raise
6
6
6
6
6
A1
Leg Raises
10
10
10
10
10
A2
Checking Self Out In Mirror Under Droplighting Because Nobody Was There
5s
5s
5s
5s
5s
Extended Shoulder Shrugs in Cable Row Machine
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Standing Calf Raises
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10
Deload Week - Squoots
Squoot
Bar x 20
95 x 10
135 x 10
165 x 5
95 x 10
135 x 10
165 x 5
ATG Pummmppppppppppp
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
GHR
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
Bench Press (AWW JEAHHHHHHH. Wrist sort of hurt but I’m just glad I can finally press again.)
Bar x 20
95 x 10
115 x 8
135 x 6
155 x 4 (LOL)
155 x 3 (LOLLLL)
155 x 2 (shit’s weak)
Pull-Ups
5
5
Can’t wait to start my pressing cycle next week after missing out on pressing for an entire month!
Last night was interesting. I forgot my clothes and taught a person how to squat and a person how to properly power clean. I was instructing them while wearing jeans, a tie-dye shirt and multi-colored vans. I doubt they took me seriously, but after seeing the 1st guy squatting 455 on his toes, 1/2 depth, and knees buckling inwards I just had to say something… w/e, lol. Today was good, though. So happy to be benching again ~(._.~)
Sunday: Deloaded Deadlifts
Bar x 20
135 x 5
165 x 5
195 x 3
repeat
glute raises
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
(forgot to do abs!)
Batwings
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
Pull-Ups
5
5
4
3
External Rotations
20 x 10
20 x 10
30 x 10
30 x 10
30 x 10
Lateral Raises while holding onto pole and leaning away (the technique that increases ROM)
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
Standing Bicep Curls (focusing on keeping elbows tucked and hands out)
25 x 7
30 x 7
35 x 7
Squats Today (not my best day)
Bar x 5 (this felt “heavy”. i should have just done some neural activation work and gotten out of there after this set.)
115 x 5 (nevertheless i proceed on)
135 x 5
185 x 3
working sets felt like a pile of dog shit
185 x 5
210 x 5
240 x 5 0 WORST. SET. EVER. Rep 3 started out okay but halfway through my lower back mooscles failed and it turned into a good morning
[should have done good mornings here but i wasn’t thinking]
Leg Press
3.2pps x 10
3.2pps x 10
3.2pps x 10
3.2pps x 10
3.2pps x 10
A1
Glute Raise (focused on 2s hold at top and stretch at bottom)
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
A2
Leg Raises
10
10
10
10
10
Today’s review: Terrible. I repped 240 x 10 for my top set of week 2 on cycle #1 and 250 x 9 for my top set on week 3 of cycle #1. Wtf is going on? Neural fatigue? Stress? Does deload week just not work for me? Lack of food?
I’m approaching this problem as though it’s a lack of food for this cycle. If it doesn’t change next cycle with my current diet then I’ll tackle some other problem. To keep gaining I seriously think I need to increase my caloric intake. Sitting here eating meal #4 right now while in a chemistry review session. 2 bowls of pudding and a beef/bean/rice burrito. Already had 1.75 pizzas, a salad, and a protein shake today.
Honestly, I think it could be the lack of breakfast and the change in weather that’s gotten me all janky but I’m going to stick with the food approach for now.
pce.
~(._.)~
-just going to chalk it up to a bad day and suck it up. bringing my balls with me to the gym next squat day.
OHP Day. Workout completed in 30 minutes. Ran out of time at the end.
OHP
45 x 5
55 x 5
65 x 3
85 x 5 (wrong weight LOL OOPS [felt heavier than i was expecting so i was like wtf])
75 x 5
95 x 8 (turned into a push press [minimal leg drive] on the last 3 reps)
A1
Incline Bench
45 x 6
45 x 6
45 x 6
45 x 6
A2
Increased ROM Lat Raises
25 x 8
25 x 8
25 x 8
25 x 8
Shoulder Shrugs (2 e Z)
80 x 12
160 x 12
Rows (e Z)
80 x 12
Bicep Curls
25 x 14
Deadlifts today. Feelin good.
Bar x 12
135 x 5
165 x 5
200 x 3
215 x 5
250 x 5
285 x 10 (pr by 10 lbs)
A1
Shoulder Shrugs
120 x 10
120 x 10
160 x 10
160 x 10
A2
Calf Raises (leg press machine [going to start focusing on volume with these])
3pps x 10
3pps x 10
3pps x 10
3pps x 10
Didn’t have time for much else after this. Was going to row and possibly do some curls but I had to run to a group tutoring session. Finals week ~(._.~) Did run a lap around the track. Going to start doing that every
Week 2
Bench today
Bar x 12
65 x 5
85 x 5
105 x 3
115 x 5
145 x 5
160 x 8 (getting back on track)
A1
DB Bench (going to start working on tucking the elbows as my shoulders pop (non-painful) at the top of each rep with them flared)
45 x 6
45 x 6
45 x 6
45 x 6
A2
SkullCrushers
e-z bar :
0 x 8
20 x 8
30 x 8
30 x 8
B1
Batwings
30 x 10
30 x 10
30 x 10
30 x 10
B2
Cable Rows
80 x 8
80 x 8
80 x 8
80 x 8
Good workout. Popped two blood vessels in my fingers. Didn’t hurt but it made me lol.
Motivation:
Squats yesterday. I think the reason my squats are going down is because I wasn’t actually squatting last cycle. LOL. Took me a while to figure that one out… lesson learned, though. Going to drop back down to a top set at 260 for next cycle but i’m going to press onwards with this cycle for now.
Squats
A1
Bar x 5
115 x 5
170 x 5
200 x 3
A2
warm-up jumps to bench
5
5
5
these first two sets felt fine. last was terrible. i blame having to squat in shoes due to the attendee. never had to squat in shoes before today ._.
225 x 3
245 x 3
260 x 1 (failed on 2nd rep)
225 x 2
then just gtfo of there
Posting a food log for winter break!
Breakfast:
http://img4.imageshack.us/img4/2328/1217breakfast.jpg
500 cals, 45g protein, 0g carbs: 6 eggs, grated cheddar cheese on top
230 cals, 26g protein, 36g carbs: 2 brown cow blueberry greek yogurt
320 cals, 32g protein, 48g carbs: 1 quart of skim milk
harry potter 1 ch. 2: 0g cals, 0g protein, 0g carbs, 98g enjoyment
1050 cals,103g protein,84g carbs,98g enjoyment
snack:
540 cals: 2 packages swiss rolls
320 cals: 1 package zebra cakes
860 cals total
pre-workout carbs and stuff
700 cals, 56g protein, 50g carbs: 2 wheat bagel roast beef/swiss sandwiches (toasted)
post-workout meal
320 cals, 32g protein, 48g carbs: 1 quart of milk
300 cals, 22g protein, 0g carbs: greek yogurt + oats and shiet
movie-crap:
fck if i know: half a tub of popcorn
fck if i know: sourpatch kids
another meal
320 cals, 32g protein, 48g carbs: 1 quart of milk
330 cals, 4g protein, 34g carbs: nutty bars lol
bar food?
nope. beer.
last meal of the day:
1900 cals, 95g protein, 200g carbs: 1 pizza
6000 calories, 450g protein, 600g carbs
OHP and Deadlifts today:
OHP:
45 x 5
55 x 5
65 x 3
80 x 3
90 x 3
100 x 3
Deadlift
135 x 5
165 x 5
200 x 3
235 x 3
265 x 3
300 x 5 (felt really, really good. was initially going to just hit the required reps, but these lifts were very quick off the floor so I threw in 2 more)
T-Bar Rows
1 plate x 10
2 plate x 8
3 plate x 6
3 plate + 25 x 6
4 plate x 4
Pull-Ups
5
4
3
4
GHR
6
6
6
6
Ego Movement 1
Shoulder Shrugs (ass was getting in the way LOL)
Bar x 10
135 x 8
185 x 6
185 x 6
moved to cable machine so i could move more weight and be unhindered by my shitty grip strength
190 x 8
200 x 8
210 x 6
220 x 5
Ego Movement 2
Seated DB Curls
25 x 8
30 x 7
35 x 6
40 x 5
Corrective Exercises
Batwings
35 x 10
35 x 10
35 x 10
35 x 10
Scapular Push-Ups
15
15
15
FOOD.
breakfast
same as yesterday
500 cals, 45g protein, 0g carbs: 6 eggs, grated cheddar cheese on top
230 cals, 26g protein, 36g carbs: 2 brown cow blueberry greek yogurt
320 cals, 32g protein, 48g carbs: 1 quart of skim milk
had some snacks.
~1000 cals
stressed over school grades (doing fine, it just comes naturally to me lol) so lunch came late at 4
4 pm
2.5 lbs of chicken cooked in teriyaki sauce and olive oil
banana
dinner
1 large chicken breast
asparagus
320 cals, 32g protein, 48g carbs: 1 quart of skim milk
Bench press today.
bar x 5
70 x 5
95 x 5
115 x 3
135 x 5
155 x 3
170 x 7.5 (brother helped halfway on last rep)
db bench
45s x 6
45s x 6
45s x 6
45s x 6
skullcrushers e-z curl bar (15 lbs this time)
55 x 8
55 x 8
55 x 8
55 x 8
Pull-Ups (getting back into these. going to do every back/upper body day just trying to maintain volume for now and then increasing down the road. assuming possible.)
5
5
4
food LOL.
6 eggs chese
12 oz greek yogurt
candy and shit
10 cheese sticks
time for pre-workout meal…
The food log didn’t last long, but at least I know what I have to eat in order to reach my caloric intake goals per day. On vacation now. School’s out. Ended this semester with a 3.72. I could have done much better in Chemistry. I’m gonna have to bust my ass next semester in Organic Chemistry to get the grade I want.
Regardless, here’s what I’ve been up to over the past few days:
Week 3 531 Squats
Week 3 531 Deads Max out
Plane rides and shit
Worked up to a 250 x 4 back squat for my top-set on Wednesday.
Unfortunately, due to travel plans, I had to deadlift 2 days earlier than normal [on Friday]. I was dealing with fatigued legs from Wednesday and a muscularly fatigued back which still needed to recover. I managed to add 40 pounds of personal record to my deadlift, though. Still, fell short of my goals, however, I am happy wth the progress I’ve been making and I think I could have hit at least 395 (maybe 405) had I been properly rested.
Also, I tried some neural charge activation techniques to get myself amped up. Did some heavy rack pulls too. They really helped. I think I should have gone heavier with the rack pulls to get my CNS fired up even more because I only went up to 405 (which was my goal for deadlift from floor). I’ll post vidyas in a weekish when I get back. Maybe.
Warm-Up:
Vertical Jump Complex (3-5 reps for each exercise [3])
Deadlifts
531 Warm-Up
Rack Pulls (1" above knee)
3 plate x 5
4 plate x 5
4 plate x 5
Deadlifts from floor
275 x 1
315 x 1
335 x 1 (former pr)
355 x 1 (pr)
375 x 1 (pr)
395 x 0 (wouldn’t move)
385 x 0 (wouldn’t move)
Got outta there.
Been deloading over the past few days. Doing 50-100 band pull-aparts a day with long mini-bands. Revising my goals a bit.
I want to achieve an elite total in a raw, drug-free competition. If I achieve a bodyweight of 242, I’ll need a total of 1630ish. As such, my lifts would have to be around;
Deadlift: 700
Squat: 530
Bench: 400
Current Stats:
Deadlift: 375
Squat: 285
Bench: 215
Weight Needed:
Deadlift: 325
Squat: 245
Bench: 185
Assuming no injuries and a rate of progression of 10lbs/month for dl, 10 for squat, and 5 for bench:
Deadlift: 33 months
Squat: 25 months
Bench: 37 months
Assuming slow progress at times I should be able to achieve Master’s status in 3 years and then assess my progress and direction. I realize this is assuming a lot on my part but I feel that I shouldn’t have “difficulty” achieving an Elite status 5 years from now. Five years from now I’ll max out at a tournament and see what I’m worth.
Here are my goals for the end of this coming year:
Deadlift: 425 lbs for reps
Squat: 315 lbs for reps
Bench: 245 lbs for reps
OHP: 165 lbs for reps
I’m still going to train my upper back, biceps and calves like a bodybuilder, though.
General goals for the coming year:
Train Hamstrings more
Train Calves more
Train Biceps more
Train Traps more
Train ABS MORE
Squat 1-2" below parallel ON EVERY REP
Deload with Neural Charge Workouts
Experiment more with pulling/pushing heavier weight on top-half movements BEFORE the main-lift worksets
50-100 Band-Pull Aparts every day (superset with below)
45 Scapular Push-Ups every day (superset with above)
SORT OUT POSTURE AND PELVIC TILT AND OTHER MOBILITY SHIT
*** Debating on running the 4-week program in “Neanderthal No More Part 4”
*** Debating on doing DeFranco’s Agile 8 3-4 days a week
Spend 3-5 hours studying each day.
Leave enough time to enjoy with the lady.
Also. I’m going to be honest with my weight from now on. No more of this weighing myself with clothes on bull-shit.
Current bw: somewhere between 200-205 (don’t have scale)
Thought you might be interested in this:
My height: 205cm = 6foot8and 3/4s!
My weight today: 127kg/280lb
My training age: since March 2009, with lengthy break in 2011
My current lifts (none of these are maxes - I have 5-10% more in me [and a lot worse form!])
Dead 210kg /480lb
Back Sq 145 /320lb
Front Sq 120 /270lb
Push Press 95 /210
Bench 90/210*6
Military 75/165
Kip Chins at 125/280lb: 16 reps
My diet
1 can tuna mayo sandwich
3-4* 60-70gcheese n pickle sandwiches
Pasta, can tuna, pesto
4 Eggs, 6-70g cheese, Can of Beans
Training days: 2 shakes of 45g prot, 80g maltodextrin, bcaas, creatine
Total cals 4000-5000
It is my humble opinion that you need to gain some weight and stick with 5-3-1 or the Juggernaut method (search for a free ‘pirated’ download of the e-book) for a solid 6 months. If your goal is to get your lifts up a bit.
WSM Hafthor Julius Bjornsson is 6’9 too, weighs 200kg and deadlifts 390kg. We’ve both got a long way to go!