T Nation

Come with Me if You Want to Lift!

Hi guys, i usually log on another site, but i bought a bottle of Micro PA so i figured i’d start a log here to document my experience. I’m 5’11 and currently weigh 191.8 lbs. (Weighed myself as i’m writing and i ate recently, so probably not entirely accurate. Not sure how much weight is water/food.) My most recent PR’s are

Bench: 215x1
Squat 265x3 <-really needs improvement
OHP: 135x3
Deadlift 315x5 sumo, 315x2 standard (doing regular style for now)

I’ve been doing CT’s layer system for a few months now and am starting on his most recent variation tailored for micro pa, although slightly modified.

My week looks like this:
DAY 1. bench press & lats/rear delts/biceps
DAY 2. Squat & delts/tris/pecs
DAY 3. OHP & lats/rear delts/biceps
DAY 4. Front squat &delts/tris/pecs
DAY 5. Barbell row & quads/hams/abs

I also will be doing 2x5 deadlifts at around 50-60% max as a warmup every workout day just to keep my technique up. Other than that, the layout of a workout looks like this:

1 Super slow Eccentric (6 seconds) sets 2x5-6 at 60-70%
2 ramp to 3rm, 3 sec negative on first rep only
3 2x5 paused reps at 70%
4 Accesory/pump work for the PREVIOUS DAYS main lift
5 loaded carries

As for my diet, i basically eat like this http://www.T-Nation.com/free_online_article/most_recent/the_simple_diet although with all the things he says to avoid for cutting, lol.

First workout with micro pa today!

Deadlift:
2x5 @ 155lbs

Bench press:
115x6 (6 second negative)
135x5 (6 second negative)
155x3
165x3
175x3
185x3
135x5 (3 second paused reps)
135x5 ( 3 sec paused reps)
I was planning on hitting around 200 today but my form got a little shaky at 185 so i called it there. I haven’t gone heavy in a couple weeks (was doing CT’s “opposite program”) and i’m also not used to accentuated negatives.

Close grip lat pulldown
90x20
90x20
90x15

seated incline curls
25x10
25x5
25x5
I only lowered the weight about 3/4 of the way between reps to keep tension on the biceps and this turned out to be way harder than expected, lol.

incline rear delt flys
25x20
25x20
25x15

Goblet carry
55x144ft
55x144ft
55x144ft
the distance here is an educated guess, i walk back and forth in a space that i’m estimating is about 24 feet for 6 laps a minute.

2/28

Squats
45 lb x 10 reps
45 lb x 10 reps
155 lb x 5 reps (6 second negative)
185 lb x 5 reps (6 second negative)
205 lb x 3 reps
215 lb x 3 reps
225 lb x 3 reps
245 lb x 3 reps
175 lb x 5 reps (3 sec pause)
175 lb x 5 reps (3 sec pause)

Skull crushers
55 lb x 12 reps
55 lb x 12 reps
55 lb x 12 reps

machine lateral raise
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps

cable crossover
55 lb x 20 reps
55 lb x 20 reps
55 lb x 20 reps

Forgot to do the deadlift warmup sets and carries at the end this day. Whoops.

3/1
Dead lift
155x5x2

Bent over rows
45 lb x 10 reps
95 lb x 5 reps 6 second negative
115 lb x 5 reps 6 second negative
125 lb x 3 reps
135 lb x 3 reps
145 lb x 3 reps
165 lb x 3 reps
115 lb x 5 reps 3 sec pause
115 lb x 5 reps 3 sec pause

leg extenstions
65 lb x 12 reps
65 lb x 12 reps
65 lb x 12 reps

lying leg curls
65 lb x 12 reps
65 lb x 12 reps
65 lb x 12 reps

farmers walks
144 ft | 65 lb
144 ft | 65 lb
96 ft | 65 lb

3/2

Front Barbell Squat
65 lb x 10 reps
65 lb x 10 reps
95 lb x 5 reps 6 second negative
115 lb x 5 reps 6 second negative
135 lb x 3 reps
155 lb x 3 reps
165 lb x 3 reps
175 lb x 3 reps
185 lb x 3 reps
115 lb x 5 reps 3 sec pause
115 lb x 5 reps 3 sec pause

Wow paused front squats suck ass.

Close-Grip Lat Pulldown
95 lb x 15 reps
105 lb x 15 reps
105 lb x 15 reps

Dumbbell Bicep Curl
25 lb x 8 reps
25 lb x 8 reps
25 lb x 8 reps

these were done on an incline bench. I also didnt lower the weight all the way between reps, turned out to be very hard.

Rear Delt Fly
25 lb x 15 reps
25 lb x 15 reps
25 lb x 15 reps

Apparently my rear delts are weak as shit, i could barely get a halfway range of motion. Will be staying at this weight for a while and just trying to improve ROM.

3/3

Standing Barbell Shoulder Press
45 lb x 10 reps
45 lb x 10 reps
85 lb x 5 reps 6 second negative
95 lb x 5 reps 6 second negative
105 lb x 3 reps
115 lb x 3 reps
125 lb x 3 reps
95 lb x 5 reps 3 sec pause
95 lb x 5 reps 3 sec pause

Leg Extensions
65 lb x 12 reps
65 lb x 12 reps
65 lb x 12 reps
Lying Leg Curls
55 lb x 12 reps
55 lb x 12 reps
55 lb x 12 reps
Hanging Straight Leg Raise
10 reps
10 reps
10 reps

Yeah so i clearly have a shitload of workouts to add to this log. I have them all recorded i’ve just been crazy busy with school and work. Still hitting them gym though.

I should note that i weighed in today at 197. I’ve been as high as 202 over the course of the last two weeks. Can’t all be muscle but i don’t feel like ive gained much fat if any either.

Wednesday, 3/5

Barbell bench press

45x10
45x10
115x5 5 sec neg
135x5 5 second negative
155x3
165x3
175x3
185x3
195x3
135x5x2 3 second pause

close grip pulldowns
105x20,15,15

Incline bench curls
25x8x3

25x15x3

thursday, 3/6

Barbell Squat
45 lb x 10 reps
45 lb x 10 reps
155 lb x 5 reps
185 lb x 5 reps
205 lb x 3 reps
225 lb x 3 reps
245 lb x 3 reps
265 lb x 3 reps
185 lb x 5 reps
185 lb x 5 reps
first two sets of 5 done with slow negative, last two done with 3 second pause

Machine Bench Press
90 lb x 15 reps
90 lb x 15 reps
90 lb x 15 reps

Machine Lateral Raise
70 lb x 15 reps
70 lb x 15 reps
70 lb x 15 reps

Lying Barbell Triceps Extension (“Skullcrusher”)
65 lb x 12 reps
65 lb x 12 reps
65 lb x 12 reps

friday 3/7

I know i had a workout here with barbell rows as the main lift and squat assistance stuff but apparently i forgot to record it. Whoops.

saturday 3/8

Front Barbell Squat
45 lb x 10 reps
45 lb x 10 reps
115 lb x 5 reps
135 lb x 5 reps
165 lb x 3 reps
175 lb x 3 reps
185 lb x 3 reps
195 lb x 3 reps (PR)
135 lb x 5 reps
135 lb x 5 reps
first two sets of 5 done with 5 second negative, last two done with 3 second pause

Straight Arm Pulldown
35 lb x 15 reps
35 lb x 15 reps
35 lb x 15 reps

Dumbbell Bicep Curl
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps

Rear Delt Fly
10 lb x 15 reps
10 lb x 15 reps
10 lb x 15 reps

sunday 3/9

Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps
45 lb x 10 reps
85 lb x 5 reps
95 lb x 5 reps
105 lb x 3 reps
115 lb x 3 reps
120 lb x 3 reps
125 lb x 3 reps
95 lb x 5 reps
95 lb x 5 reps
first two warmup sets done with 5 second negative, last two at 95 were done with a 3 second pause in the middle

Body Weight Bulgarian Split Squat
15 reps
15 reps
15 reps (PR)
5 bottom partials, 5 full reps and 5 top half partials per set

tuesday 3/11
Barbell Bench Press
45 lb x 10 reps
45 lb x 10 reps
115 lb x 5 reps
125 lb x 5 reps
155 lb x 3 reps
165 lb x 3 reps
175 lb x 3 reps
185 lb x 3 reps
135 lb x 5 reps
135 lb x 5 reps
first two sets of 5 done with 5 second negative, last two done paused for 3 seconds.

One-Arm Dumbbell Row
55 lb x 10 reps
55 lb x 10 reps
55 lb x 10 reps

Face Pull
30 lb x 15 reps
30 lb x 15 reps
30 lb x 15 reps

Dumbbell Bicep Curl
25 lb x 11 reps
25 lb x 11 reps
25 lb x 10 reps

wed 3/12

Barbell Squat
45 lb x 10 reps
45 lb x 10 reps
105 lb x 5 reps
125 lb x 5 reps
165 lb x 5 reps
190 lb x 5 reps
205 lb x 3 reps
225 lb x 3 reps
245 lb x 3 reps
275 lb x 3 reps (PR)
185 lb x 5 reps
185 lb x 5 reps
first four warmup sets were done with a 5 second negative, last two at 185 were paused for 3 seconds

Machine Bench Press
70 lb x 15 reps
70 lb x 15 reps
70 lb x 15 reps
Machine Triceps Extension
70 lb x 12 reps
70 lb x 12 reps (PR)
70 lb x 10 reps
Machine Lateral Raise
70 lb x 15 reps
70 lb x 15 reps
70 lb x 15 reps

thurs 3/12

Bent Over Barbell Row
45 lb x 10 reps
45 lb x 10 reps
95 lb x 5 reps
115 lb x 5 reps
135 lb x 3 reps
145 lb x 3 reps
155 lb x 3 reps
165 lb x 3 reps
115 lb x 5 reps
115 lb x 5 reps
first two sets of 5 done with 5 second negatives, last two paused for 3 seconds

Leg Extensions
60 lb x 15 reps
60 lb x 15 reps
60 lb x 15 reps
Seated Leg Curl
70 lb x 15 reps
70 lb x 15 reps
70 lb x 15 reps

fri 3/13

Front Barbell Squat
45 lb x 10 reps
45 lb x 10 reps
115 lb x 5 reps
135 lb x 5 reps
155 lb x 3 reps
160 lb x 3 reps
165 lb x 3 reps
170 lb x 3 reps
175 lb x 3 reps
135 lb x 5 reps
135 lb x 5 reps
first two sets of 5 done with slow negative, last two done with 3 second pause.

One-Arm Dumbbell Row
30 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps
these are actually chest supported rows dunno why fito doesnt have an option for these.

Rear Delt Fly
15 lb x 15 reps
15 lb x 15 reps
15 lb x 15 reps

Dumbbell Bicep Curl
30 lb x 8 reps
30 lb x 8 reps
30 lb x 8 reps

Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps
45 lb x 10 reps
75 lb x 5 reps
90 lb x 5 reps
105 lb x 3 reps
110 lb x 3 reps
115 lb x 3 reps
120 lb x 3 reps
125 lb x 3 reps
130 lb x 3 reps

One-Leg Press
160 lb x 15 reps
160 lb x 15 reps
160 lb x 15 reps (PR)