T Nation

Bigger, Faster, Stronger


#1

Long-time lurker here. Title says it all. Starting a log to keep myself motivated and to break some PRs this summer.

Height: 5' 7"
BW: 165

Best lifts to-date:

Deadlift: 450X1
Bench: 225X5 <----really want to get this up...been stuck here forever.
Front Squat: 245X5 <----this one has been stuck here for awhile too...needs to go up.

Will be following a 3-day split I adapted from Modok on this site and will use Thib's recent "Fool-Proof Progression Model" for the main lifts each day.

Let's do this.


#2

Pretty good Leg workout today (quad-emphasis):

Front Squat:

Worked up to:

225X5
225X4
225X4
225X3
225X4
225X3
225X4

Drop-Set: 155X20

SLDL:

Worked up to:

245X7
265X8 PR
265X6X4X4

Standing Calf-Raise (smith machine):

305X 12
X11
X11
X11
X10
X10

L-Press (3 sec negative a la Shelby):

4PPS X 7
X7
X7
X7

All in all not bad. Tried the 3 second descent method for the first time today and loved it. Will definitely be keeping it in my regimen. Think my front squat is gonna start exploding from those.

-P1


#3

So I forgot to mention my short-term goals in my initial post:

Trying to get to 175lbs at 10% bf by end of September.

Currently 165lbs at 10%bf


#4

So legs are sooooorreee today. Thinking its from those Meadows 3-second negative Leg presses yesterday. Love it.

Anyways, had a good shoulders/arms workout today.

Push Press:

Worked up to:

190X5
X5
X5
X6
X5
X4

Preacher:

Worked up to:

37.5 per side X (9 4 2) <-----first number is full reps, second is top-half reps, third is bottom half reps....all done in one set)
37.5 per sideX (9 4 2)
40 p/s X (7 4 2) <----PR
40 p/s X (7 4 2)

CGBP:

Worked up to:

185X6
X6
X7
X7

DB Curl:

Worked up to:

60sX7
X7
X6

Tri overhead Ext:

Worked up to:

105X 10
X10
X9

Solid day overall. Chest and back tomorrow.......niceeee.......


#5

ok...catching up on the last two days:

Decent chest/back session on Friday....just going for a nice pump:

INC DB BP:

75X13
85X10
X9
X9
X10 7 (rest-pause)

Seated Cable Row:

Worked up to:

225X12
240X12
250 (stack) X 11 7

Decl DB BP

85X10
X10
X10
X9

Lat-Pulldown

Worked up to :
210X 11 6
210X9 6
210X9 6

Inc Fly

75X10
X10
X10

Not bad..gonna go up on the incline DBs next time...


#6

Leg-day today. Hammy emphasis.

DL
225X6
275X5
295X4
315X3
335X3
355X3
365X3
385X3
415X2
430X2

275X12X10

L-Press

Worked up to:

5PPS 25 X 6

BB Shrugs:

Worked up to:

295X 8
X6
X6

GHR

110 in a backpack X10
X10
X10
X10

Not bad overall....430 deadlift will be cleaner next week (second rep was a struggle for some reason)....anyways on to a light shoulders and arms day tomorrow.....yeeeeeee


#7

7/3/11 Shoulders/Arms

S-Press

65X12
75X9
75X8
75X9 3

PP - going easy on these, just perfecting technique

135X7
155X5
175X5
175X5

DB Hammer Curl

55X12
65X12 7
70X11 7 <-----PR

Tri-Push

90X14
140X12
150X12 8
150X12 10

Inc DB Curl

50X12
55X12
60X10

Skullcrushers

37.5/side X 14
40/side X13 <-----PR
X 11 9

ABZ - 4 rounds w/ 60lbs

Liking those hammer curls and the skulls....chest/back tomorrow


#8

7/4/11

Independence Day......Fuck ya!!! Love this country....

Chest/Back

BP

195X5
X5
X5
215X5
X5
X5
225X4
X4

BB Row

225X8
X8
245X8

Chest-Supp Row

145X8
155X8
180X8
X7
X8

Inc DB BP

80X9
85X8
90X7
X7
X6
X6 4

Weighted PU

45X7
55X7
60X7
X7
X7
X7 2

Pec Dec for de pumpz.....Legs tomorrow.....yeeeee


#9

Leg Day today...was feeling pretty sluggish going into it....ended up being a decent session but nothing to write home about....but I guess I will write it here anyways haha....

FS

Worked up to:

225X5
X4
X4
X3
X4
X4
X4<----Total Rep PR
155X10X10

SLDL
Worked up to:

245X7
265X8
X7
X4
X4

Calves - Standing in Smith Machine

305X 12
X11
X11
X11
X11
X10

L-Press - 3 second eccentric

4X7
X7
X8<-----PR
X7

overall a decent session....feeling really drained though....probably am under-recovering and just need to eat more, but I am looking into getting some Power Drive or another supplement to aid with recovery. Anyone still using Power Drive and have good experiences with it?


#10

Anyone? Any thoughts on Power Drive/ Recommendations?


#11

Pretty good shoulders/arms day today...was feeling much better than yesterday, with sluggishness mostly gone.

PP

Worked up to:

190X5
X5
X5
X6
X6<----Up one rep from last week
X4

Preacher Curl

Worked up to:

37.5 lbs/side X(9 4 2)
X (9 4 2)
40 lbs/side X (8 4 2) <----Up one rep from last week
X (7 4 2)

CGBP

Worked up to:

185X6
X7
X7
X7<----up one rep from last week

DB Curl

Worked up to:

60X8 <----up one rep from last week
X7
X6

Tri-Overhead Ext

100X14
105X10
X9
X9

ABZ - 4 sets - up a couples reps

Overall a solid session. Went up on reps on almost every exercise. Still looking for some thought on Power Drive by people who use it regularly....anyone want to help me out? getting a whole lot of silence in this log so far haha.....


#12

Light Chest/Back day

Inc DB BP

75X13
85X10
X10
X10
X9 8 <----Total Rep PR

Cable Row

165X13
195X13
225X12
240X12
255X11 7<----Total Rep PR

Decl DB BP

85X10
X10
X10
X9

Lat-Pull

165X13
195X11
210X 12 6 <----Rep PR
210X 9 6
210X9 6

Inc Fly

75X10
X10
X10

Pec Dec X Pumpz

Pretty decent session today. Hit some rep PRs. Weights will start going up next week I think. Heavy deads tomorrow....mmmmm.....

BTW I've decided I'm goin to make a run at a 3xBW Deadlift in a a couple weeks which would be 495. We'll see what happens. Stay tuned.....


#13

Solid Deadlift/Legs session today

DL

225X6
275X5
295X4
315X3
335X3
365X3
385X3
415X2
430X1X1<---Much cleaner than last week...locked these out pretty well....moving up next week.
275X12X10

L-Press

4ppsX10X10
4 25ppsX10
5X9
5 25X8
5 10X8X9
3X20

BB Shrugs

185X9
205X8
245X13
275X10
295X10X6X8 <---Total Rep PR

GHR

110X10
X10
X10
X10

Decent session overall. 2.6XBW going up pretty easily is not bad, but its not 3XBW. Soon enough....Soon enough....Shoulder/Arms tomorrow.....yeeee


#14

Pretty good Shoulders/Arms day today....tried out a wider grip width for the Push Presses and it really made a difference (lock-outs were much easier).

S-Press

65X12
75X9X8X (9 3)

DB Hammer Curl

55X12
65X12 7
75X11 7<----PR

Rope Tri-Push

90X14
140X12
150X12 8
160X12 10 <----PR

PP

135X7
155X5
175X5
180X5

Inc DB Curl

50X12
55X12
60X11

Skull

37.5lbs/side X14
40lbs/sideX 13
X12 9 <----total REP PR

ABZ - 4 rounds w/ 60 lbs

That's all she wrote. Chest/Back tomorrow....looking to set some PRs this time around....yeeee


#15

FYI where there are spaces between the rep numbers that's supposed to be a plus sign but for some reason if doesn't show up? Anyways, these sets are basically done rest-pause...


#16

Was feeling really sluggish going into this workout and was kind of in a mental haze throughout.....sucks....anyways still managed to hit some total rep PRs on Bench. Everything else kind of sucked though....gay.

BP

135X5
155X5

195X5
X5
X5

215X5 <----up one rep from last week
X4
X4

225X4
X4
X4 <---Total Rep PR for day

BB Row

225X8
235X8
245X8

Chest-Supp Row

145X8
155X8
180X7
X7
X7

Inc DB BP

Worked up to:

90sX 7
X6
X6
X5 4

PU

Worked up to:

60X7
X7
X6
X6

Pec Deck for pumpz

And that's it. Feeling drained. Still considering picking up that Power Drive....budget is tight right now but it may be worth it.....


#17

So I haven't posted for the last few days....still trained every day just forgot to post. So I'll get back on track with todays deadlift/legs session.

DL

225X6
275X5
295X4
315X3
335X3
355X3
365X3
385X3
415X2
435X2<-----PR

275X12X10

L-Press

4PPSX10
X10
4 25PPSX10
5PPSX9
5 25PPS X8
5 15X PPSX9X8 <---up 10 lbs from last week
3X20

BB Shrugs

185X9
205X8
245X13
275X10
295X10
305X7 9 <----PR

GHR

BW 110 X 10 X10X10X10

Great session today. Trained early in the morning and still managed a PR at 435X2. Pretty happy with that at 165 BW. Still gunnin for 3XBW though.....only 60 more lbs.....should be cake within a couple months.....shoulders and arms tomorrow.....bam.


#18

Great Chest/Back session today. I either increased the weight or the number of reps on every exercise. Can't ask for much more than that....

BP

Worked up tp:

195X5
195X5
195X5
215X5
215X5<---up one rep from last week
215X4
225X5<---up one rep from last week/tie PR
225X4
225X4

BB Row

225x8
235X8
245X8

Chest-supp Row

145X8
155X8
180X8
180X7
180X7

Inc DB BP

80X9
85X8
90X8<---up one rep
90X7<---up one rep
90X6
90X5 4

PU

BW 45X7
BW 55X7
BW 60X7
BW 60X7
BW 60X7
BW 60X7 <---up one rep

Pec Dec for Pumpz

And that's it. Pretty happy with that over all. Gonna bust through that 225X5 plateau....I can feel it.....Legs tomorrow....yeeeee


#19

I'm liking this new front squat program I've been trying out. Been able to go up by 5 lbs each week for the last two weeks and I see that continuing into the near future.

FS
Warm up:
135X5
185X5
225X2

Work Sets:

235X3
235X3
235X3
235X3
235X3
235X3
235X3
235X3 <---all up 5 lbs from last week

All easy reps....going up again next week.

SLDL

Worked up to:

245X7
265X7
275X8X4X4 <----up one rep

L-Press

4PPS (3 sec negative X 9
4PPS (3 sec negative) X 9
4PPS (3 sec negative) X 9
4PPS (3 sec negative) X 9 <---all up one rep from last week

Abz X4 rounds

Didn't get to do calves today because some skinny twat decided it would be a good idea to occupy the smith machine for 12 sets of 1/4 squats....fucking douche. Anyways, gonna throw those in tomorrow after my shoulder/arms workout.....get big or die tryin.....


#20

Great deadlift/Legs session.

DL

225X6
275X5
295X4
315X3
335X3
355X3
365X3
385X5
415X2
435X1
440X1 <----up 5 lbs from last week

275X12
275X10

L-Press
4PPSX10
4X10
4 25X10
5X9
5 25X9<--up one rep from last week
5 20X9<---up 5 lbs from last week
5 20X8
3X20

BB Shrugs

Worked up to:

315X8
315X10

GHR:

BW 110lbsX10
X10
X10
X11

And that was it. Deadlift is coming along nicely. Getting back to my old strength levels. Should be able to PR in a couple weeks no problem.

-P1