T Nation

Defekt's Log

A brief rundown. Im 5’10, I started lifting about a year ago at 170 and 6-10% bodyfat, bulked up to 215 and 13-17% bodyfat. I just finished cutting and am between 8-12% bodyfat at about 190. I was tired of not progressing and decided its time to start eating again. Before my cut my personal bests were a 285 bench, a 375 squat (questionable depth) and a 435 deadlift. Recently I have hit 285/335(rock bottom)/385 (with the 25 pound plates)

I want to get bigger and stronger yadda yadda. I’m looking to gain that bit of lost strength and muscle back within the next couple of weeks, and progress onward.

It is still summer and I dont want get fat right away, so I’m going to carb cycle, but still pretty heavy on the carbs. Until the end of august/september I’ll be eating a ton on days that I lift, then keeping it around maintance on offdays. Once winter hits I’ll go back to eating heavy every day if my progress has been poor. I’d like to hit “3/4/5” within the next 4-5 months, and 4/5/6 within two years. Thats all.

I’ll post my last 3 workouts. I sorta follow a WS4SB template but I tweak it a lot. This week I only lifted 3 days, monday ME upper, wednesday ME lower friday REP upper.

Monday June 30th 2008

Bench
135x10
185x5
225x3
245x1
265x1
275x1
285xfail
245x1

Low incline DB press
80x8
85x6
85x3
85x4

Seated Cable Rows
210x8
210x6>2 (the > signifies a rest pause)
220x4
220x4>180x4

Face Pulls
120x12
120x12
130x10
130x8

Iso DB Curl
55x6
55x3

Hammer preacher Curl
40x6
40x6

Wednesday July 2nd 2008

Squats
135x10
185x10
225x5
285x1
315x1
335x1
345xfail
315x1

Hamstring Curl
180x3
160x6
170x6

Leg press
8 platesx12
10 platesx8
10 platesx10

Friday July 4th 2008

Dynamic Bench
175x3
175x3
175x3

Cable Crossover
70x19
70x12
70x10

Lat Pulldown
210x8
210x8
200x8 (wide grip)
200x8

Face Pulls
120x12
130x12
130x12
130x12

Db Overhead Press
65x6
65x5
65x5
65x5
65x4

DB Curl
40x12
45x8

I figured I really need to bring up my calves, and core strength. I’m going to start training calves once at the beginning of each workout and once at the end, and I’m going to do weighted ab work when I feel it wont interfear with my squatting. I think core strength may be holding my squat back a little. I will attempt to progress in each lift in some way every week, by either adding at least one rep, or some weight.

Monday July 7 2008

Standing Calf (done sloooowly)
400x10
400x8
360x10
360x8

Bench Press
135x10
175x5
225x3
255x1
255x3
265x1
(I didn’t feel I would be able to hit 265x3 and terminated the set after one rep)

Seated Cable Row
210x8
210x6
210x7
210x7

Low DB Incline Press
85x6
85x4
85x4
85x2

I was frustrated with missing the last two reps on the last set.

Face pulls
120x15
130x15
130x15

Standing Crunches
120x10
120x10
120x10
120x10

Seated Calf Raise
110x15
110x10
110x10

Standing DB Curl
45x8
45x8
45x8

Wednesday july 9th 2008

Sumo Deadlifts
135x10
225x10
275x5
315x3
365x1
405x1
435xfail

Leg Press
10platesx10
10platesx10
10platesx10
10platesx10
10platesx12
(pr hitting all the reps)

Hamstring curl
180x5
170x6
170x6

Friday july 11th 2008

Bench press repition
155x22
155x15
155x12

Weighted Chins
BW(190)+45x8
BW(190)+45x6
BW(190)+45x5
BW(190)+45x4

DB Shrugs
110x15
110x15
110x15
(pr?)

Cable pressdowns
100x10 (back on pad)
150x15 (middle station hard attachment)
150x8 (middle/rope)
150x15 (middle/hard)

Standing DB curl
45x10
45x10
45x10
(pr?)

Straight arm pulldown
150x15
150x15
150x10

Cable Crossover
70x12

I didnt train calves the rest of the week because the first session left me so sore I couldnt walk for two days, they still werent recovered all the way on friday.

From now on I may follow up the heavy compound movements with isolation, even on assistance like I did today with chins/straight arm pulldowns, I liked the way it felt.