Nice to hear that you are happy with the results with Shelby! Those are some great deadlifts too. According to the formula you are good for a 500+ pull. I can’t wait to see what you get when you max again!
[quote]whup wrote:
FRI 8-28
Cycle 6, Week 1
AM fasted cardio:
tread mill 15 mi
arc trainer 15 min
bike 15 min
3 meals in between
PM liftin:
DL Warm up (135)x10 (225)x6 Stretch
Work sets
65%(300)x5
75%(345)x5
85%(390)x9 All reps touch and go
Leg press
(2 plates - per side)x15
(4 plates)5x10
Back raises
(BW)4x10
Stretch
Last cycle I pulled 385 for 10. The high reps on deads are f-n taxing, way tougher than high rep squats, IMO!
My very mundane cardio days in the gym are finally over. Now its back to hill sprints and jogging, things I enjoy. Probably going to do a complex once a week as well, straight from the recent article.
I lost a total of 16lbs, sitting at 194 currently. Not sure of body fat %, its less than 15%. Overall, I’m happy with the results, but would never want to do that much cardio again, ever.
I’ll still keep my fairly diet clean with high protein and fats, while eating carbs around training only. [/quote]
I completely agree with your assessment of high-rep deadlifts: f-n taxing is right! 390 for 9 is fantastic though, congrats for that dude. Great to see that you’ve continued to set PRs throughout the last couple of waves whilst cutting 16lb.
Don’t blame you about cardio though.
Cycle 6 - Week 2
MON 8-31
MP warm up (bar)x10 (65)x5 (85)x5
MP work sets
70%(135)x3
80%(150)x3
90%(170)x5 Good PR, wish I would of recorded it!!!
HS ISO-LAT Military press
(2 plates)x15
(2 plates, 1 5lb)x15 x12 x10
Super Set
HS ISO-LAT Behind neck pull down
(2 plates, 1 5lb) 2x15, 2x12
Dips
(BW)x26, x16 x12 x10 = 64 reps
BRBL curl
(90)x12
(80)x12
(70)x12
Cycle 6 - Week 2
TUES 9-01
Box SQ warm up (135)x10 (185)x5 (225)x5 Stretch
Work sets
70%(270)x3 - YouTube
80%(310)x3 - YouTube
90%(345)x9 - YouTube
Bench is a little high, oh well, it was the lowest one I could find.
Power SQ
(3 plates, 1 25)x10
(4 plates)x10
(5 plates)3x10
Back raise
(BW)5x10
Stretch
BTW, is my form decent on the box squats? Suggestions welcome.
[quote]Apostate wrote:
Nice to hear that you are happy with the results with Shelby! Those are some great deadlifts too. According to the formula you are good for a 500+ pull. I can’t wait to see what you get when you max again! [/quote]
Thanks a lot dude, trying to keep up with you! You recommend maxing during the 5/3/1 week, right?
[quote]I completely agree with your assessment of high-rep deadlifts: f-n taxing is right! 390 for 9 is fantastic though, congrats for that dude. Great to see that you’ve continued to set PRs throughout the last couple of waves whilst cutting 16lb.
Don’t blame you about cardio though.[/quote]
Thanks a lot bro! Its awesome to be lifting heavier with a lighter body weight. I’m going to TRY to stay below 200 for a while and keeping body fat to a minimum.
WED 09-02
Cosgrove’s Evil 8:
WED 09-02
Cosgrove’s Evil 8:
(95lbs)x6 x5 x4 x3 x2 x1
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Holly shit, and holly low back-pump batman!!! I was sweating my ass off after the first set. However, my rest periods were closer to 2 - 2 1/2 minutes, unlike the required 90 seconds. It was so effective I plan to do it again Saturday and I’m definitely keeping it in my weekly training. Much more exciting than steady state cardio, plus everyone was looking at me like I was crazy.
[quote]whup wrote:
Much more exciting than steady state cardio, plus everyone was looking at me like I was crazy.[/quote]
I firmly believe that the effectiveness of any program and/or exercise correlates strongly with the amount of wtf looks you get from other gym-goers.
[quote]Element_26 wrote:
whup wrote:
Much more exciting than steady state cardio, plus everyone was looking at me like I was crazy.
I firmly believe that the effectiveness of any program and/or exercise correlates strongly with the amount of wtf looks you get from other gym-goers.[/quote]
Good belief system, I agree, lol!
Cycle 6 - Week 2
THUR 09-03
BP warm up (95)x10 (135)x5 (185)x3 Scapular wall slides - stretch
Work sets
70%(210)x3
80%(240)x3
90%(275)x7 PR Was only supposed to be 270, but thought I’d try since I had a spotter/training partner.
Floor press
(225)3x5
(235)x7
Drop set
(135)x12
HS ISO-Low row
(2 plates)x15
(2 plates, 1 10lb)3x10
HS Shrug machine-standing
(4 plates, 1 25lb)3x12
Seated
(3 plates)x8
(2 plates)x13
Tris
a few sets
Stretch
BTW, my spotter/training partner is a female bodybuilder; 5’10, 155lbs, 10% body fat and has a show in 3 weeks, looks ripped. She was bigger than most dudes in the gym, it was funny the looks she was getting. She hit 8 reps on BP w/ 135 and could have done at least 5 more. She’s pretty much been on a specialized for the past 3 years, and I thought my 12 week diet was tough.
Cycle 6 - Week 2
FRI 09-03
DL warm up (135)x10 (225)x5 (275)x3 - stretch
Work sets
70%(320)x3
80%(370)x3
90%(415)x7 PR
Leg press - 1 minute rest
(4 plates)4x10
(4 plates, 1 25lb)x10
Back raise
(BW)3x12
Stretch
I’m starting to notice more size overall, recovery, as well as strength increases with this current split. Hopefully, I wont be too sore for Cosgrove’s evil 8 in the morning.
You are doing an amazing job. So much progress in a short amount of time. Looking forward to your max out week! There better be videos!
[quote]mrodock wrote:
You are doing an amazing job. So much progress in a short amount of time. Looking forward to your max out week! There better be videos![/quote]
Thanks A LOT man! Very much appreciated! I will definitely have vids up next week. I’m still following your log and you’re strong as hell!
SAT 09-05
Cosgrove’s Evil 8:
(95lbs)x6 x5 x4 x3 x3 x3 - 2 minute rest periods
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Cardio:
10 min ArcTrainer
I’m working my way down to the recommended 90 second rest periods, but completed more than the prescribed reps…this seems sooo much easier on paper than actually doing it.
Sun 09-06
Hill sprints
x15
I was taking a pic of the hill I sprint, and purposely included the post for scale, but little did I know a kid was running up the hill (top right, between first/second tree) that I just so happen to catch in the photo. Worked out great. I stepped it off and its about 35 yards or so and fairly steep.
[quote]whup wrote:
Apostate wrote:
Nice to hear that you are happy with the results with Shelby! Those are some great deadlifts too. According to the formula you are good for a 500+ pull. I can’t wait to see what you get when you max again!
Thanks a lot dude, trying to keep up with you! You recommend maxing during the 5/3/1 week, right? [/quote]
Sorry it took me so long to get back to you. Work has been really crazy and my posting is going to be limited to mostly just the weekend for a while.
But yeah I would recommend working up on the 5/3/1 day. I totally ignored all of the percentages and just worked up to a max. I did the same accessory work and all of that after though.
Good luck!
Cycle 6 - Week 3
MON 9-07
MP warm up (bar)x15 (65)x5 (85)x3 - Scap wall slides - Stretch
MP Max out
(185)x1 - YouTube Went up easy, could of got a few reps with it
(205)x1 Overhead press - 205x1 5/3/1 Week, but maxed out instead - YouTube This took every freakin muscle in my body to lock out!!! Very happy with it, considering my short term goal was 200.
HS ISO-LAT Military press
(2 plates, 1 5lb)x12
(2 plates, 1 10lb)x12
(2 plates, 1 10lb, 1 5lb)2x10
Super Set
HS ISO-LAT Behind neck pull down
Same weights/reps as above
Dips
(BW)2x30, x15, x20 = 95 reps Used longer rest periods to hit higher reps.
BRBL curl
(90)x13
Apostate,
Thanks man, I used your suggestion and it worked great!
Great work! That 205 press was fought for very hard! One goal down three to go!
[quote]Apostate wrote:
Great work! That 205 press was fought for very hard! One goal down three to go! [/quote]
Thanks man. I’m going to see what other maxes I can hit this week.
nice mil pressing! 205 looked like a grinder. what do you credit with building the mil press the most?