[quote]FFMatt wrote:
Everything looks great, keep up the hard work! [/quote]
Thanks a lot Matt! Thanks for following!
Great deads whup! You are closing in on an estimated max of 550!
[quote]Apostate wrote:
Great deads whup! You are closing in on an estimated max of 550! [/quote]
Really? That’s awesome!!! You got me amped to max out.
Cycle 7 - Week 3
WED 10-07
OHP warm up (bar)x15 (65)x5 (95)x3 Scap wall slides
Work Sets
75%(145)x5
85%(165)x3
95%(185)x3 Up 10lbs and same reps from Cycle 5
HS ISO-LAT MP
(2 plates, 1 10)x10, x8
(2 plates)3x8
HS Wide Grip Pull Down
(1 plate, 1 25)x8
(2 plates)x8
(1 plate, 1 25)3x8
Side Lateral DMBL
(20)3x12
SS
Rear Lateral - On Incline Bench
(20)3x12
Tri Ext - Standing
(90)4x10
SS
Incline Curl
(35)4x10
ArcTrainer
15 min
I’m trying to add some more size to my shoulders with the laterals. I could feel the increased pump from the surge w/o fuel. I’m sore as hell today from yesterdays training.
Meals so far
- 4 eggs, a hand-full of blueberries and strawberries
- Pre W/O, 1 scoop of protein, 1/2 cup oats, 10 grams BCAAs
- Peri W/O, Surge WOF 2.5 scoops
- Post W/O, 1 scoop protein, 1.5 scoops Surge recovery
- 1.5-2 chicken breasts, red beans and rice, 1 rice cake slathered in PB, 1 bowl cinnamon life
- 1.5-2 chicken breasts, spinach salad
Later… - protein shake
- cottage cheese
Cycle 7 - Week 3
FRI 10-09
Power Cleans
(95)x5
(135)x5
Free SQ & Power Cleans
(155)x12 (155)x5
Power cleans
(185)x3
(205)x4
Box SQ warm up (225)x8
Work Sets
75%(295)x5
85%(335)x3
95%(375)x7 Up 20lbs and 2 reps from cycle 5
Box SQ
(225)4x12
Sit-up 2x20, x15
SS
Back Raise 2x15, x10
Very happy with today’s training! Started drinking the Surge Workout Fuel (2.5 scoops) 15-30 mins before hand and noticed a big difference, this time, mainly lack of fatigue. I was only able to get 3 sets of squats after my 3 main work sets last week. Today I got 4 sets, 14 extra reps. Hardly broke a sweat, and lifted with a hoodie on.
I forget to add my motivational clip:
Cycle 7 - Week 3
SAT 10-10
BP warm up (95)x10 (135)x5 (185)x3 - Stretch - Scap wall slide - plate rotations
Work Sets
75%(230)x5
85%(260)x3
95%(290)x3 Up 5lbs and same reps from last cycle
HS ISO-LAT Wide BP
(3 plates)3x12, 2x10
I’ve only used this a few times, feels kind of awkward. I’m going to try the HS flat BP next time
Super Set
Body Masters ISO-LAT Row w/ rotating handles
(2 plates, 1 25)2x12, x10, x8
(2 plates)x10
I get a really good stretch from this machine, like it. Think I’ll keep it in my rotation
Tate Press & Alternate Curl - Super Set
(35)4x8
Face Pull
3x15
Grip work:
Pinch flips
(35lb plate)2x5
(45lb plate)x3
Pinch Grip
(2 stacked 25lb plates)2x30 seconds
I f-n own 300lbs on flat bench, so now I need a new goal. It would be cool to hit a triple with 315.
On another note, it’s sad how many guys bounce the handles/arms on the HS machines to get more reps…the weights to damn heavy for you, genius!
It’s snowing in Denver
SUN 10-11
Off
MON 10-12
Arc Trainer:
Incline 8 Resistance 20
5 minutes
Cosgrove’s Evil 8:
(105lbs)x6 x5 x4 x3 x2 x1 - 60-90 second rest periods
Deadlift
Romanian Deadlift
Bentover Row
Hang Clean
Front Squat
Push Press
Back Squat
Good Morning
Giant Set
Neutral grip pull-up, Dip, Elevated push-up
2x10-15
I had to chill in my truck for a while until the -I want to puke my guts out feeling went away- before I was able to drive. My heart rate after the second set of complexes was about 145. I waited about 15 seconds after the set to take it though, so it could of been higher.
Cosgrove is evil!
Nice log Whup…i watched your youtube channel and some stong stuff…
I will add power clean to my training routine for my next wave also!!
Any reason for box squat over free squat?
[quote]crankMAN wrote:
Nice log Whup…i watched your youtube channel and some stong stuff…
I will add power clean to my training routine for my next wave also!!
Any reason for box squat over free squat?
[/quote]
Thanks a lot crank! I do power cleans before squats instead of deads to prevent any grip fatigue. I used to always do hang cleans after deads (pre 5-3-1), which is also very effective. I alternate box squat, free squat, and different bars, just to mix it up. Seems to be working for me so far. Good luck with your training man!
Oh yeah, I got an e-mail from you through you tube, that was written in French??? Are you Canadian or just messing with me??? Funny, none the less.
Yes im french canadian …same as Thibs…but im dont remembered sending you a email…On wyoutube i just suscribed to your channel…Maybe that a automatic email from youtube and my preference might be set as FRENCH!!
Do you alternate box squat and free squat each cycle or when you stalled on the lift ??
[quote]crankMAN wrote:
Yes im french canadian …same as Thibs…but im dont remembered sending you a email…On wyoutube i just suscribed to your channel…Maybe that a automatic email from youtube and my preference might be set as FRENCH!!
Do you alternate box squat and free squat each cycle or when you stalled on the lift ??
[/quote]
Yeah, must of been an automated e-mail.
Not each cycle, just when I get bored of the lift. I would have to go back and look at my log to know for sure, but I think I’ve been doing box squats for a few cycles now. I started with the SSB, moved to the buffalo bar, then the straight bar and now box squats. I also front squat on my deadlift days. Hope this helps
Cycle 7 - Week 3 But done on the 4th week, catching up from being sick…Deload rest of week
WED 10-14
DL warm up (135)x10 (225)x5 (295)x3
Work Sets
75%(355)x5
85%(405)x3
95%(455)x5 Deadlift 455x5 - YouTube
Was supposed to be 445, figured 10lbs extra couldn’t hurt
Front SQ - Clean grip
(135)x8
(205)x8
(225)x9 up 1 rep from last week. New goal is to get 15 reps
HS ISO-LAT Leg Ext - Weight per side
(25)x12
(30)x12
(35)2x12
Grip work
Sit-up
x25, x20, x15
SS
45 degree Back Raise
3x15
Very stoked about my deadlift performance!
Deload the rest of week and the schedule entails:
Thurs & Sat
complexes and abs
Fri & Sun
Hill sprints, 50 push-ups and 100 pull-ups/chins
i saw you do the scap wall slides pretty much every upper day, so i’ve been trying them out, too. good stuff, hopefully it will help keep the shoulders healthy.
doing the wall slides, pec/internal rotator stretch, and a little soft-tissue work a couple times per day has done wonders for my shoulders in under two weeks. just started using the shoulder horn too, and i think that will also help.
what i’m trying to say is you’re making good progress and following your log has given me some ideas for my own training! thanks for posting whup.
[quote]grettiron wrote:
i saw you do the scap wall slides pretty much every upper day, so i’ve been trying them out, too. good stuff, hopefully it will help keep the shoulders healthy.
doing the wall slides, pec/internal rotator stretch, and a little soft-tissue work a couple times per day has done wonders for my shoulders in under two weeks. just started using the shoulder horn too, and i think that will also help.
what i’m trying to say is you’re making good progress and following your log has given me some ideas for my own training! thanks for posting whup.[/quote]
I also do scap push-ups, but don’t list them, and do either face pulls or shrugs, all to keep the shoulders pain free. Before I implemented these I had shoulder issues with mobility/pain.
Thanks a lot grettiron! I’m glad my log is helping you, now if I can only catch up to you on deadlifts…that be awesome
New cycle, heavier weights and a change of the the weekly lay out. I’m actually going backwards from the way its written; Mon SQ, Tues BP, Thur DL, Fri OHP
Training max weights this cycle:
SQ 405
BP 310
DL 480
OHP 200
Cycle 8 - Week 1
MON 10-19
Power Cleans W-U
(65)x3
(135)x3
(155)x3
Free SQ
(155)x12
Power cleans W-S
(185)4 sets of 3
Started to feel the shock in my forearms so I shut it down. I was planning on doing 8x3-gives me another goal to work on
Box SQ W-U (225)x5
W-S
65%(265)x5
75%(305)x5
85%(345)x9 Up 10lbs and 1 rep less than last cycle
Box SQ
(225)2x15
1 minute rest, these killed me, my lower back/legs were too pumped for any more sets
HS ISO-LAT Leg Curl
(2 plates)2x8
(1 plate)x15 Hold contraction for a couple seconds
Calves & Tibia
3x10
This time I drank 2 scoops of Surge WF with a 200mg caffeine pill 15-20 mins before training and 2 scoops total of Surge recovery during and post training. I definitely like this way better, because it enables me to do stupid shit faster with more energy! Moreover, I had a solid meal within an hour after all this fun; steak, tators, spinach salad, sugar snap peas.
[quote]whup wrote:
New cycle, heavier weights and a change of the the weekly lay out. I’m actually going backwards from the way its written; Mon SQ, Tues BP, Thur DL, Fri OHP
Training max weights this cycle:
SQ 405
BP 310
DL 480
OHP 200
Cycle 8 - Week 1
MON 10-19
Power Cleans W-U
(65)x3
(135)x3
(155)x3
Free SQ
(155)x12
Power cleans W-S
(185)4 sets of 3
Started to feel the shock in my forearms so I shut it down. I was planning on doing 8x3-gives me another goal to work on
Box SQ W-U (225)x5
W-S
65%(265)x5
75%(305)x5
85%(345)x9 Up 10lbs and 1 rep less than last cycle
Box SQ
(225)2x15
1 minute rest, these killed me, my lower back/legs were too pumped for any more sets
HS ISO-LAT Leg Curl
(2 plates)2x8
(1 plate)x15 Hold contraction for a couple seconds
Calves & Tibia
3x10
This time I drank 2 scoops of Surge WF with a 200mg caffeine pill 15-20 mins before training and 2 scoops total of Surge recovery during and post training. I definitely like this way better, because it enables me to do stupid shit faster with more energy! Moreover, I had a solid meal within an hour after all this fun; steak, tators, spinach salad, sugar snap peas.[/quote]
whoa, caffeine pills? nuts dude. your pwo meal sounds delicious.
also, if i knew you were working with 345, i would have slapped on 10 more lbs… 
Cycle 8 - Week 1
TUES 10-20
BP W-U (95)x10 (135)x6 (155)x3 - Scap wall slides - Stretch - 25lb plate rotations around my noggin
W-S
65%(205)x5
75%(235)x5
85%(265)x7
(185)x15
Decline BP
(185)2x11
(155)2x10
This is probably the 3rd time I’ve ever done these and I felt it the most in my tris, not too much in my chest, plus they feel awkward as hell. This happen to anyone else? Either way, I’m weak at em!
Close Grip BP - Hands on smooth
(135)3x10
SS
Incline Flys - 1st time ever doing these - good stretch/pump
(30)4x10
BM ISO-LAT Rows
(2 plates, 1 25)4x10
(2 plates, 2 25)x10 straps
Shrugs - straps
(365)x10, 2x20
Gun Show:
Hammer curl
(45)2x6
EZ curl
(80)2x8
ALT curl
(30)2x10
2 scoops of Surge Workout Fuel prior training with 200mg caffeine
2 scoops Surge Recovery during
Don’t know where the pic will show up, but its my PWO meal
I’m still sitting around 195lbs
Cycle 8 - Week 1
THUR 10-22
DL warm up (135)x10 (225)x6 - Free SQ(135)x10 - Stretch
Work Sets
65%(315)x5
75%(365)x5
85%(415)x8 Up 10lbs and minus two reps from last cycle
(275)x8
Front SQ - Clean grip
(135)x10
(185)x10
(225)5x4 Trying some different rep ranges
Sit-up 3x20
SS
45 degree Back Raise 3x15
Good session overall. My traps are still sore from high rep shrugs on Tues, and they are pretty hard to get sore.
Holy crap… not like I havn’t watched you lift before but I just watched all your videos and cripes Skeeth… you f’n rawk my dear!! You are my motivation from start to finish.
T-Money
[quote]shocketi wrote:
Holy crap… not like I havn’t watched you lift before but I just watched all your videos and cripes Skeeth… you f’n rawk my dear!! You are my motivation from start to finish.
T-Money[/quote]
That’s awesome! Thanks gorgeous.