[quote]Gmoore17 wrote:
[quote]whup wrote:
[quote]Element_26 wrote:
Dude, those squats were brilliant! And you know the REAL definition of raw: no suits, no briefs, no knee wraps, no wrist wraps, no belts, no chalk, no shoes, no clothes, no warm-ups, no food for a week beforehand. I think that covers it.[/quote]
Muchas gracias, amigo!
Tough rules, but I don’t do ANY lifting w/o wearing a sports cup.[/quote]
Good idea. I won’t even leave the house without one.[/quote]
Cant ever be too cautious
THUR 06-03-10
Upper day
Diesel shoulder stuff, scap wall slides
Standing OHP
65 x8
95 x5
135 x5
155 3x6
135 x8
CG flat bench - pause
135 x6
185 x6
205 x6
225 x6
245 x6
185 x8
A1) Body masters seated chest press - neutral grip
200 x6
220 x6
210 x6 x8
A2) Face pull
Stack 3x12
Skull crusher
100 x6
90 x6
Push down
110 x6
130 x6
150 x10 stack
Stretch out, foam roll upper body
Took it easy today, didn’t go as heavy as usual. Got my swole on
MON 06-07-10
DL
135 x8
225 x5
315 x5
405 x5
475 3x3
Straps
325 x12
A1) Pendlay row
135 x6
185 4x6
A2) Hammer strength pull down - weights per side
2 plates 2x6
" " 1 10 2x6
BB curl
100 x8, 2x6
35lb plate flips
4x8
WED 06-09-10
Dynamic warm up
Box SQ
135 x8
225 x5
315 x5
425 3x5
Good morning
135 2x8
lower back was burning too much, couldn’t do more, wanted to though
Farmers walk with trap bar
315 x 50’
365 x 50’, 100’
got the idea from the newest article and loved the shit out-of-em. They worked my grip very hard as well as legs and glutes
Abs
calves; seated and standing
Foam roll
Stretch
Scrambled eggs with bell peppers, cheese and avocado post WO
FRI 06-11-10
Diesel crew shoulder warm up, scap wall slides
A1) OH seated rack press - chin level
95 x5
135 x5
175 x5
195 x5
215 x5 a little heavy
205 x5 the right weight
A2) Close grip cable pulldown
240 x5
250 x5
260 x6
New to these. We did em for biceps. So much freakin weight for me I needed my partner to push me down into the leg pads
Weighted dips
BW x10
90 x6, x8
115 x5 more weight than last time
A1) Upright row
95 3x8
A2) HS shrug
3 plates 3x15
Some curls
PWO shake consisted of 2 cups of milk, 2 tb almond butter, a few strawberries/raspberries, 5g creatine, 50g of protein, and a couple scoops of yogurt
test
WED 06-16
Hill sprints x10
THUR 06-17
Cycle #1, Week #1 - Trying 5/3/1 for a spell, again
Starting too light, as recommended
DL
135x5
225x5
295x5 65%
340x5 75%
385x5 85%
Fast and easy
HS leg curl
1 plate x10
1 plate + 1 25 4x10
Leg press
3 plates 2x10
4 plates 2x10
Abs incline bench
3x15
Calves
Tibia
Hill sprints x10
FRI 06-18
Diesel crew shoulder stuff
Standing OHP
Neutral grip chin x5
125x5 65%
Neutral grip chin x5
145x5 75%
Neutral grip chin x5
165x5 85%
Neutral grip chin x5
BB shrugs
135x15
315x15
Neutral grip chin x5
365 w straps
x15
Neutral grip chin x5
x15
Neutral grip chin x5
x15
Neutral grip chin x5
x40 chins total
A1) Dips BW
x15 x10 2x5
A2) BW tri extensions - feet on ground, hands on bench
2x8 2x5
SUN 06-20
Hill sprints x10
Training maxes
OHP 185
DL 450
SQ 420
BP 270 If I even decide to do these. Its up to my left shoulder if I can, as it hurts it pretty bad. Its either gonna be rotate flat bench and OHP each week, while training 3x per week or stay away from benching for a while. Or maybe just DB benchin
Assistance training = Periodization Bible
Back to 5/3/1 I see… It worked amazingly well for you before, so let’s hope it does so again!
[quote]Element_26 wrote:
Back to 5/3/1 I see… It worked amazingly well for you before, so let’s hope it does so again![/quote]
Thanks brotha! Thanks for following too
MON 06-21-10
ArcTrainer 10 min
Foam roll whole body
Box SQ
135x10
225x5
275x5 65%
315x5 75%
365x9 85%
Good morning
135 4x10
Hack SQ
1 plate x10
2 plates 3x10
2 plates + 25 x10
Abs - incline bench x20 3x15
Standing & seated calves 4 sets
Stretch
Foam roll lower body
WED 06-23 Cycle #1 Week #2
Diesel crew shoulder stuff
Standing OHP
Neutral grip chins x5
135x3 70%
Neutral grip chins x5
155x3 80%
Neutral grip chins x10
175x6 90%
Neutral grip chins x5
OHP - BBB
95x10
Neutral grip chins x5
105x15
Neutral grip chins x5
115 2x10
Neutral grip chins 2x5
BB shrugs
135x10
315x10
Neutral grip chins x5
405 w straps
3x10
x50 chins total
Weighted push ups
2 plates 3x15
1 plate x20
A1) BB curls 90 3x8
A2) Skull crushers 90 3x8
Foam roll and stretch
15 mins ArcTrainer
Still sore from Monday from all the freakin leg volume.
THUR 06-24
Hill sprints x10
found a bigger and badder hill
FRI 06-25 Cycle #1 Week #2
ArcTrainer 10 mins
DL
135x5
225x5
315x3 70%
365x3 80%
405x10 90% T&G
HS leg curl
1 plate + 1 25 2x10
1 plate + 1 35 2x10
Leg press
1 plate x10
3 plates x10
4 plates x10
5 plates 2x10
Abs incline bench
x21 x16 x16
Felt pretty good, training was great. Hotter than hell in the freakin gym though
Looks like your making great progress man. Keep it up.
[quote]BlackLabel wrote:
Looks like your making great progress man. Keep it up.[/quote]
Thanks brotha! You as well
TUES 07-06 - Week #3 Cycle #1
DL
135x5
225x5
345x5 75%
385x3 85%
435x5 95% T&G
Leg press
2 plates x10
4 plates x10
5 plates 3x10
HS leg ext
55 4x10
Seated calf & tibia 4x15
Abs incline bench
x21 x16 x16
WED 07-7
OHP
140x5 75%
160x3 85%
180x3 95%
Neutral grip chins x50 in between sets of pushing
Weighted push ups
2 plates x15 2x16
Face pull
150 x15 2x10
BB curl 90x8 80x8 70x8 60x12
SS
Tri ext 180x10 x8 170x8 160x8
THUR 07-08
Hill sprints x10
I vacationed last week from everything, including training, so I’m going to just jump from this cycle into the next one w/o a deload week.
FRI - Last day of this cycle
Box SQ
135x8
225x5
315x5 75%
365x3 85%
405x5 95%
Narrow stance SQ
225 2x15
HS leg ext 55x12 65 3x10
SS
HS leg curl 1 plate + 25 4x10
Incline sit ups 4x15
Training maxes for next cycle, #2:
OHP 200
DL 460
Box SQ 435
SUN 07-11 - extra stuff
Circuit
Pull up
push up
sit up
4x15
MON 07-12 - Week #1 Cycle #2
DL
135x8
225x5
300x5 65%
345x5 75%
390x8 85%
Leg press
2 plates x15
4 plates x15
5 plates x10
6 plates x10
HS leg curl
75 2x8 x10
Seated calf & tibia x15
I met Andy Haman from Dymatize and Dennis Wolf from BSN over the weekend at a supplement store, and scored a bunch of free supps. Andy was really cool, engaging and animated. Dennis, however, was a stoic robot. Both guys were freakin huge though, offering free pics and autographs. There were 6 supp companies there total, surprised Biotest was not there, since CO Springs is only an hour away.
I took a fat burner and an NO booster today, which I never take anyway, and was super amped up to train, still am. However, I still prefer Spike for a pre WO boost.
Impressive squats and DLs.
[quote]Nikki9591 wrote:
Impressive squats and DLs.[/quote]
Thanks a lot, Nikki! Hows your training going?