T Nation

Evan's Canadian Bear Density Log

An article written by CT really sparked my interest. You guys should really check this program out. I’m looking to get denser and improve on my lifts.
Current PR’s:
Deadlift: 500 x 5
Squat: 315 x 15
Bench Press: 370 x 1
Push-Press: 250 x 1

Started Yesterday, here’s the workout:

Monday March 9th, 2009
Back Squats (20 minutes, 315 lb, 6 reps/set)
6 total sets in time

Half Squats From Bottom Position (20 minutes, 185 lb, 6 reps/set)
14 total sets in time

Leg Press (15 minutes, 540 lb +machine, 6 reps/set)
9 total sets in time

Leg Extensions (10 minutes, 210, 230 lb, 6 reps/set)
7 total sets in time

One of the hardest leg days I have ever done.

Wednesday March 11th, 2009

Push-Press (20 minutes, 185 lb, 6 reps/set)
7 total sets

Strict Military Press Lockouts (20 minutes, 135 lb, 6 reps/set)
8 total sets

Floor Press (15 minutes, 225 lb, 6 reps/set)
7 total sets

Curl Grip Pull-Ups (10 minutes, 45 lb, 6 reps/set)
6 total sets in time

Today really kicked the crap out of me haha. I failed on a few sets with the push-press, getting to 5 reps on one following the 7th, and not able to complete it. That gives me incentive for next time. Overall, a great day, and looking forward to Friday which is deadlift day.

Did some HIIT cardio this morning for 15 minutes. Trying to get back into it after recovering from a broken foot.

Friday March 13th, 2009

Deadlifts (20 minutes, 405 lb, 6 reps/set)
7 total sets in time

Wide-Grip Cable Rows (20 minutes, 150 lb, 6 reps/set)
17 total sets in time

Good Mornings (15 minutes, 185 lb, 6 reps/set)
7 total sets in time

Probably should have done closer to 450 on the deadlifts, but its ok. The rows and the good mornings were a little too light as well, but I still got a very good lift in today.

After a full week on this program, my body is pretty sore, but I?m sure Saturday and Sunday will serve as well needed rest days and I?ll be ready to go again on Monday, attempting to best my sets on Squat day. Any feedback is welcomed.

Monday March 16th, 2009

Back Squats (20 minutes, 315 lb, 6 reps/set)
6 total sets in time

Half Squats From Bottom (20 minutes, 225 lb, 6 reps/set)
13 total sets in time

Leg Press (15 minutes, 540 lb, 6 reps/set)
10 total sets in time

Leg Extensions (10 minutes, 230 lb, 6 reps/set)
9 total sets in time

Today was a great workout. I wanted to get 7 sets on the squat, but I just couldn?t get there today, maybe next week. The leg press and half squats felt great though, stronger and more powerful that last week even.

Wednesday March 18th, 2009

Bench Press (20 minutes, 275 lb, 6 reps/set)
5 Total Sets + 1 Cluster Set In Time

¼ Bench Press Close Grip Lockouts (20 minutes, 335 lb, 6 reps/set)
11 Total Sets In Time

Very Strict Standing Barbell Military Press (15 minutes, 95 lb, 6 reps/set)
11 Total Sets In Time

Curl Grip Pull-Up (10 minutes, 45 lb, 6 reps/set)
6 Total Sets In Time

Today was good workout. Haven?t benched in almost a month, so I felt very fresh on the first few sets, then my lack of endurance kicked in and I began to falter a little bit. The military presses were very good, explosive but very strict since I made sure to flex my lower body to ensure that I would use no leg drive. Overall, today went well. Weighed myself today and was 209, so weight is staying pretty constant, I usually weigh 208-210 on higher carb days and 205-207 on lower carb days, so I thought that was a good weight.

Thursday March 19th, 2009
7:30 Minutes HIIT treadmill cardio
5.0-11.0 Incline
9.0-10.0 Speed

Strict Seated Dumbbell Double Curls
30 x 8 (30 second rest, 4 totals sets)

Strict Barbell Curls
65 x 8 (30 second rest, 4 total sets)

3 Big Hill Runs

Just a little cardio and beach muscles this morning. Starting to get back into doing sprints and power exercises, so I need to gradually add more and more each week to ensure that I don?t over do it.

Friday March 20th, 2009

Deadlifts (20 minutes, 405 lb, 6 reps/set)
6 total sets in time

Wide-Grip Cable Rows (15 minutes, 160 lb[questionable], 6 reps/set)
13 total sets in time

Good Mornings (5 minutes, 185 lb, 6 reps/set)
3 total sets in time

Hamstring Curls (10 minutes, 112.5 lb, 6 reps/set)
9 total sets in time

Had to workout 6:00 AM today so I thought the numbers were going to be a bit off, but for the most part they were on target. I went a little easier on the good mornings because on my last set of deadlifts I felt a potential strain in my lower back, so I didn?t want to really aggravate that. Overall, today was a good day, and now I?m ready for the weekend to REST!

See you guys again on Monday, or I might do something light this weekend.

Monday March 23rd, 2009

Back Squats (20 minutes, 315 lb, 6 reps/set)
7 total sets in time *

½ From Pin Squats [1 pin lower] (20 minutes, 185 lb, 6 reps/set)
11 total sets in time

Leg Press (15 minutes, 540 + machine, 6 reps/set)
10 total sets in time

Leg Extensions (10 minutes, 230 for half, 250 for half, 6 reps/set)
10 total sets in time *

Calf Raises (200 x 30, 200 x 30, 200 x 30)

  • means personal best
    Today?s workout was great. I got 7 sets on the squat which is 1 more than the past two weeks and felt that I could have gotten more. Overall, I felt really strong today and can really see a drastic increase in strength from Week 1 to this week being the third.

Tuesday March 24th, 2009

Circuit 1 (10 minutes)
Reverse Sit-Ups x 12
Barbell Rollouts x 10
High Intensity Jump Rope x 20 seconds

4 total circuits in time

Circuit 2 (5 minutes)
Squats x 10
Side Lunges x 10
Flutter Kicks x 120
High Intensity Jump Rope x 20 seconds

2 total circuits in time

Just some relatively easy circuit training today. I try to get at least 2 and optimally 3 days of cardio whether it be circuit training, HIIT, or hill runs.

This has been pretty interesting to follow-do you like the “open endedness” of your rep/set scheme more than just the straight sets?

I do like that I have the ability to dictate the amount of sets that I do in a given day. If I am able to get another set with the main exercise, I consider it a huge feat, and I enjoy the ability to push myself a little harder each week with the same weight.

Is a good program in your opinion(for 1Rm)?Why?

[quote]pal60 wrote:
Is a good program in your opinion(for 1Rm)?Why?[/quote]

Yes, I believe that this is a good program for ones 1RM, even though in this phase (phase 1) the reps never go below 6. If you went from doing 225 for 6 on the bench for 5 sets in 20 minutes to doing 7 sets four weeks later, your 1 rep max probably would have increased. Strength certainly increases on this program, especially if someone were to do phase 2 which involves sets of 3 or phase 3 which utilizes a 3/2/1 wave. Regardless of the phase, maximal strength will increase on this program because heavy weights will become easier to move, consequently allowing you to move even heavier weights.

I hope that makes sense.

I will test my maxes following this program to see where they are in relation to before to see any changes.

Wednesday March 25th, 2009

Bench Press (20 minutes, 275 lb, 6 reps/set)
275 for 3 clean sets, 225 for 4 speed sets (of 6)

½ Close Grip Lockouts (20 minutes, 225 lb, 6 reps/set)
10 total sets

Strict Barbell Standing Military Press (15 minutes, 100 lb, 6 reps/set)
10 total sets

Strict Curl Grip Pull-Ups (10 minutes, 45, 30 lb, 6 reps/set)
3 sets at 45, 2 at 30

Overall a good day, felt a bit off, but pushed through it, the clean 275 for 3 sets was better than last week, so that?s a plus.

Wednesday March 25th, 2009

Bench Press (20 minutes, 275 lb, 6 reps/set)
275 for 3 clean sets, 225 for 4 speed sets (of 6)

½ Close Grip Lockouts (20 minutes, 225 lb, 6 reps/set)
10 total sets

Strict Barbell Standing Military Press (15 minutes, 100 lb, 6 reps/set)
10 total sets

Strict Curl Grip Pull-Ups (10 minutes, 45, 30 lb, 6 reps/set)
3 sets at 45, 2 at 30

Overall a good day, felt a bit off, but pushed through it, the clean 275 for 3 sets was better than last week, so that?s a plus.

Thursday March 26th, 2009

Jump Rope Intervals
5 x 15 seconds, 15 second rest
5 x 15 seconds, 15 second rest

Bench Press
135 x 1
185 x 1
225 x 1
275 x 1

Barbell Strict Curls (30 second rest between sets)
70 x 10 x 4

Jump Rope Intervals
5 x 15 seconds, 15 second rest
3 x 10 seconds, 15 second rest, 3 x 10 seconds, 10 second rest

Just getting a little cardio in, really love the jump rope. I feel that I get so much more out of doing 10-15 minutes of jump rope intervals than I would on any treadmill or cardio machine. The bench was just to see how I felt after yesterdays shelling, and the curls are usual.

Friday March 27th, 2009

Deadlift (20 minutes, 405 lb, 6 reps/set_)
6 total sets in time

Good Mornings (20 minutes, 185 lb, 6 reps/set)
8 total sets in time

Wide-Grip Cable Rows (15 minutes, 18 plate *, 6 reps/set)
14 total sets in time

Hamstring Curls (10 minutes, 125 lb, 6 reps/set)
8 total sets in time

Today was a great day. The deadlifts felt really strong, and the Good Mornings felt stronger than ever, completing 8 sets with 185 is a lot. The rows were great, and the hammy curls as a finisher were tough. Overall, this ranks in the top 2 days of this program thus far, and marks the completion of week 3.

Sunday March 29th, 2009

Barbell Side Bends
95 x 6 LR
100 x 6 LR
100 x 6 LR

1 Arm Deadlifts
135 x 5 LR
185 x 3 LR
135 x 5 LR

Swiss Ball Cable Twists
6 x 8 LR
10 x 8 LR
10 x 8 LR

Speed Dumbbell Twists
15 lb x 50 (x 3)

Speed Bench Press
135 x 3, 3 sets wide grip, 3 sets normal grip

Wanted to hit some core today, since this week is somewhat of a deload week, I figured that doing some wouldn?t be too bad.

Monday March 30th, 2009

Back Squats
225 x 6 (7 sets)

Leg Press
8 plates x 6 (10 sets)

Leg Extensions
175 3 second eccentric (5 sets)

Today begins the deload week where I take the volume and weight down a notch in preparation for maxing out next week before my small knee surgery.