Undecimber's Log

Training Training Logs
81

[quote]undecimber wrote:
I’m going to stick with the MTW’s from before, as I only did those numbers for 3 weeks.
So I’m going to complete 2 cycles and then have the test week on wk 7. [/quote]

I honestly thought of doing the same thing, but my ego would not allow of it lol

EDIT: new setup looks pretty good. I plan on doing some strength complexes every now and then myself

82

[quote]ashylarryku wrote:

[quote]undecimber wrote:
I’m going to stick with the MTW’s from before, as I only did those numbers for 3 weeks.
So I’m going to complete 2 cycles and then have the test week on wk 7. [/quote]

I honestly thought of doing the same thing, but my ego would not allow of it lol

EDIT: new setup looks pretty good. I plan on doing some strength complexes every now and then myself[/quote]

From looking at your log it certainly appears that you made a good decision to run a test week first :slight_smile:

I’m really looking forward to starting the new split on Monday.
Synergy93 said that having the complex on first day would allow more focus on building explosive power while your body is fresh at the beginning of the week. As long as you don’t overdo it, it could serve as a hell of a CNS boost for the following day…much like a neural charge workout, but more intense.
It sounds fun.

83

Sun 20/02/11

NC

  • Clean High Pull x 3
  • Side to Side Plyo P/U x 5
  • Low box 1 leg depth jump x 3 ea.
  • DB Snatch x 3

repeated 3 times (15mins)

84

Mon 21/02/11

HPM no.3
Starting MTW:
decided to keep the same MTW from last cycle, as I only ran it for the first 3 weeks.

OHP: 154
BP: 237
Dec. BP: 248

FS: 226
DL: 342

BW: 250

Wk 12

Upper Body Complex:
A1-A4. are explosive A5. can be slower

A1. Plyo Push Ups off Bench:

  1. 6 reps
  2. 7 reps
  3. 6 reps
  4. 6 reps
  5. 6 reps
    A2. Sled Chest Press:
  6. 55 x 10
  7. 75 x 10
  8. 100 x 10
  9. 100 x 10
  10. Bands x 10
    A3. Push Press:
  11. 88 x 5
  12. 110 x 5
  13. 132 x 5
  14. 132 x 5
  15. 132 x 4
    A4. Dec. BP:
  16. 132 x 5
  17. 165 x 5
  18. 200 x 5
  19. 200 x 5
  20. 200 x 5
    A5. Top 1/2 BP off Pins:
  21. 242 x 5
  22. 264 x 5
  23. 286 x 5
  24. 286 x 5
  25. 286 x 3
    performed 5 times

First time trying this out, enjoyed it but I will make a couple of exercise changes for next week:

  • A2. Band chest press (throwing motion) instead off using the sled.
  • A4. Will be flat bench and A5. will be Top 1/2 Dec. BP off pins.
85

Complex looks pretty sweet man, I’m excited to start trying these out.

Aren’t you supposed to start with the heavy pressing, and then have higher rep stuff for the last 1-2 exercises? I’m sure it doesn’t matter much either way

86

[quote]ashylarryku wrote:
Complex looks pretty sweet man, I’m excited to start trying these out.

Aren’t you supposed to start with the heavy pressing, and then have higher rep stuff for the last 1-2 exercises? I’m sure it doesn’t matter much either way[/quote]

Thanks man, they’re alot of fun. I’m looking forward to when I get to repeat the complex, now that I’ve passed the first time awkwardness (set up, weight etc).

Depending on wether you find yourself to be more strong than powerful then you can reverse the order and vice verse (more power than strength) you start with the heavy pressing. Getting more explosive and powerful is an area that I would like to improve - needs improvement. I’m pretty sure CT mentioned it in one of his LiveSpills.

If you’re interested I got a little bit of help regarding the latest split from Synergy93 and he gave me a breakdown for each exercise in the complexes:

Upper Complex Example (possess more strength than power):

A1. Plyo-metic pushups (either on bench (if you can bench press less than 1.5 times your body weight or on explosive push ups on floor (if you can bench press more than 1.5 times your body weight)
**aim for as many explosive quality reps as possible…somewhere between 5-10 reps

A2. Medicine Ball chest passes into wall (be sure to throw as hard as possible…throws (and jumps and sled pushes and pulls) are the only exercise you can truly put 100% effort into, because you don’t have to slow the weight down as you approach the end of the range of motion…let it rip each rep)
**aim for as many explosive reps as possible…terminate when explosiveness significantly decreases

A3. Push Press

A4. Bench Press variation (flat and decline would be my choices)

A5. Top 1/2 bench press from pins (this would be the only exercise in the circuit that could be done “slowly.” The goal here is to use as much weight as possible to really overload the movement pattern and muscles involved)

87

Thanks for that man! I’ll give that a go next week, I plan on maxing my bench this week or else I would. Or, I might just try it out after I max :slight_smile:

88

ashylarryku
No problems man, all the best for the bench max!

Tues 22/02/11

AM

Act: Shoulder + Chest band presses

A1. OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 149 / 154 / 144
A2. Staggered sets of: Power Shrugs (5)

B1. BP: 237 / 227 / 232 / 237 / 227
B2. Staggered sets of: Band Face Pulls (5)

C1. Dec. BP: 248 / 238 / 243 / 248 / 238
C2. Staggered sets of: Rear Delt Flies (5)

89

Tues cont…

PM

Act: Snatch Jump
A. DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302

Ecc-Less:
A. Sled Pull Through
55 for 20m
110 for 20m x 2
(concentrated on getting a good squeeze on hamstrings+glutes)
B. Bent Knee Sled Pull
165 for 20m x 2

90

Wed 23/02/11

NC

  • Clean High Pull
  • Side to Side Plyo Push Up
  • Broad Jump Series
  • Push Press

3 rounds

Started getting the desired effect during the 3rd, so I stopped it there.
Can’t wait to do the Lower Body Complex tomorrow.

91

Thursday 24/02/11

Lower Body Complex:
A1 to A4 are explosive, A5 can be slower.

  • Box Jumps
  1. 8 reps
  2. 8 reps
  3. 7 reps
  4. 7 reps
  5. 6 reps
  • BB Jump Squat (20%bw)
  1. 50 x 8
  2. 50 x 8
  3. 50 x 7
  4. 50 x 6
  5. 50 x 6
  • Power Hang Clean
  1. 90 x 5
  2. 110 x 5
  3. 130 x 5
  4. 110 x 5
  5. 90 x 5
  • Front Squat
  1. 200 x 5
  2. 200 x 4
  3. 200 x 3
  4. 200 x 3
  5. 200 x 3
  • Top 1/2 Back Squat off pins
  1. 350 x 5
  2. 400 x 5
  3. 440 x 5
  4. 400 x 5
  5. 350 x 5

performed 5 times
Ideally you want to perform the complex about 6 times, but I noticed a drop in performance during the 4th and 5th so I finished it there. Didn’t feel run down or anything, explosiveness started to slow.

I might swap Front Squat with top 1/2 back squats, so its top 1/2 front squats instead. I don’t trust the pins on my equipment.

Iron Maiden - Moonchild - YouTube (Turn it up!!!)

92

Fri 25/02/11

Helped a mate knock down a brick wall this morning, turned into a race.
Almost like a mini sledge hammer session.

Midday

Act: Box Jumps to side
A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186

B1. BP: 0 / 157 / 177 / 197 / 217 / 237 / 227 / 232 / 237 / 227
B2. Stagger sets of: Band Face Pulls (4) Band Pull-Aparts (4)

93

Fri cont…

PM

Act: Snatch Jump
DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302

Hanging Leg Raise
Garhammer Raise
Double Crunch

repeated 3 times

94

Sat 26/02/11

Lats
(reps held for 2 sec holds)

A. Triangle grip pulldown to face 5 sets
B. Thib Pulldown 5 sets
C1. Straight Arm Pulldown
C2. Wide Grip Lat Pulldown 3 s/sets
D. Thib Pulldown 3 sets

Biceps

(drop sets)
A. - Incline DB Curl as many reps as possible then

  • Seated DB Curl as many reps as possible then
  • One Arm DB Curl
    repeated 3 times with same weight for each exercise

B. Close Grip Ez Curl - cluster 6 2 2 2
C. Pinwheels - 3 sets

95

The only thing I don’t like about the back/bi days is the shot to the ego lol. I’ve got to really drop the weight a bit to get MMC going to do the 1-2 second squeezes. Also, if you ever try the up half way, down, up all the way = ONE REP with bicep curls, those will really kill the ego haha

96

[quote]ashylarryku wrote:
The only thing I don’t like about the back/bi days is the shot to the ego lol. I’ve got to really drop the weight a bit to get MMC going to do the 1-2 second squeezes. Also, if you ever try the up half way, down, up all the way = ONE REP with bicep curls, those will really kill the ego haha[/quote]

Yeh I know what you mean although I’m not particularly strong with bicep + lat movements as it is. I just try to focus on the peak contraction as much as possible and create as much muscle fatigue as I can.

97

Tues 01/03/11

Upper Body Complex:
A1-A4. are explosive A5. can be slower

A1. Plyo Push Ups off Bench:

  1. 8 reps
  2. 8 reps
  3. 7 reps
  4. 6 reps

A2. Band Chest Press:

  1. x 10
  2. x 10
  3. x 10
  4. x 10

A3. Push Press:

  1. 132 x 5
  2. 110 x 5
  3. 132 x 5
  4. 132 x 5

A4. BP:

  1. 200 x 5
  2. 200 x 5
  3. 200 x 5
  4. 200 x 5

A5. Top 1/2 Dec. BP off Pins:

  1. 286 x 5
  2. 286 x 5
  3. 286 x 5
  4. 286 x 5
    performed 4 times

Triceps

A1. DB Skullcrushers
A2. Rope Pushdowns 3 s/sets

B. Dips off bench 3 x amap

98

Wed 02/03/11

NC

  • Box Jump Series (with 5lb in each hand, side jump (to left) to front jump to side jump (to right)
  • Side to Side plyo p/u x 3
  • Speed squat x 3
  • Push Press x 3

repeated 4 times

99

Whoops forgot…

Mon 28/02/11

AM

Act: Band Should Press
A) OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 144 / 149 / 149 / 154 / 154 / 144
A1) Staggered sets of: Power Shrugs (7 sets)

B1) BP: 237 / 227 / 227 / 232 / 232 / 237 / 237 / 227
B2) Staggered sets of: Cable Face Pulls (5 sets)

C1) Dec. BP: 248 / 238 / 238 243 / 243 / 248 / 248 / 238
C2) Staggered sets of: Rear Delt Flyes (5 sets)

PM

Act: Broad Jump Reset
DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 262 / 282 / 302

B1. BB Roll-out: 8,8,8
B2. Hanging Leg raise: 8,8,8

And…

Sun 27/02/11

NC

  • Broad Jump Reset (Depth)
  • Depth Plyo Push Up
  • Speed Squat
  • Db Snatch

repeated 4 times

100

Thurs 03/03/11

AM

Act: Squat Jumps
A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 146 / 166 / 186

B1. BP: 0 / 157 / 177 / 197 / 217 / 237 / 227 / 227 / 232 / 232 / 237 / 237 / 227
B2. Staggered sets of : Cable Face Pulls (9 sets)