after gaining 60 pounds
legs
tris
deads/back/biceps
warming up with conventional deads lots of 3’s and 5’s
defecit deads plus 2 chains
205x5
225x3 PR
235x3 PR
250x1 PR
conventional deads
185x3
wide grip lat pull down
70x10
90x12
100x7
110x2 rpx1 rpx1 progress has been slowing down will switch to another pulling movement
one arm barbell rows
25x12
30x10
35x8
40x6
bb curls
45x12
50x10
55x8
65x5-6
going to start doing max reps after the main lift has been working for my squats, so lets see what happens.
Dynamic bench day/chest/tri’s/shoulder’s
dynamic bench
95x3
95x3
95x3
105x2
105x2
cg bench
115x10 PR
125x5 PR
Assistance
trycep extension’s/chest fly’s
20x44/20x20
30x15/30x15
40x10/40x8 70x10
fst-7 trycep extension’s
7x25x8-12
facepulls
25x12
30x10
40x8
fst-7 facepulls
10x20x10
I have trouble feeling my reardelt’s, got a ridiculous pump with this, going to keep doing this.
cable laterals
5x13
5x12
5x11
Was fatigued as hell.
meadows swing’s
30x75
squat rep day/ legs posterior chain
squat rep’s
worked up to
195x3 PR easy
close stance squats
175x20 PR
goodmorning’s
95x10
105x10
leg curls
25x10
30x12
40x8
leg extensions
25x30
30x20
40x10
55x12
ab work/calf work
Switching to the cube method, I feel that its the Jeet Kune Do, of powerlifting it brings everything that works together, max, dynamic,rep’s. Different movements, speed and reps for working technique and building a strong base. Also i will only be going heavy 1 time a week which will help me from burning out, while building speed, base strength.
Also i have a vid of my widowmaker, and man my depth squat is a lot higher than i thought. Im barley hitting parell going to start hammering my mobility and stretch’s.
accessory workout was quick
press
worked up to
115 and got it halfway up, this is starting to piss me off i been chasing this for a while.
chins 3 sets
press
75x8
Today
deads reps day
not even worth writing down
185x5
205x5
225x1- got a weird back pain so i dropped it
one arm lat pull down
20x15
30x12
45x8
cg lat pull down
70x14
90x10
100x6
one arm barbell row
25x10
35x10
40x8
curls
45x10
55x8
only had 100 grams of carbs last night, didnt eat much.
Been watching a lot of Kai Green, lately. The way he speaks about the mind-muscle connection, and the weight he use’s, he works the muscle, not the movement. Il only be going heavy, on my accessory’s if I can feel the muscle working.
ME bench
Started the sessions a little iffy but ended great.
Reverse band bench (light bands)
Worked up to
185x1 PPPRRRRRR my best before was 165
Cg bench
125x6
135x1-2
Triceps extensions
20x55
30x15
45x10-8
drop set
feeling the mind-mudcle connection
single hand extensions
5x20
5x20
5x20
cable laterals
5x17
5x16
10x11
meadows swings
30x85 need heavier dumbells
facepulls
10x20
20x12
30x12
40x11
bent over laterals with 10,5,2.5 drop set
reps x amap
upright row
20x15
30x12
35x12
machine flys
20x20
30x12
50x15
70x5
think i might change my opener for bench to 185, still got many months before the meet, will give my some time to bring it up.
[quote]black_angus1 wrote:
- What the hell is that kind of training doing for your strength? You don’t need a week off of heavy lifting, and your exercise selection for your light work is complete crap. Why would you not squat, bench, or deadlift at all for a week?
- Cut the “if I have good numbers I’ll enter” crap. That’s the worst excuse ever. Send in the entry form now.[/quote]
I agree with this post, from your logs I can see that you still can benefit from Staring Strength and if you are interested in strength only than most of isolation exercises you do are for asthetics but not power.
Been working like crazy/ school
Speed deads went likw this
Warmed up with 135, for a fast double, kept adding 10 pounds and hitting fast doubles.
worked up 185x2
added the light bands 185x2
One arm lat pull downs
3 sets of 10 this is becoming my new movement really lets you focus on hitting your lats.
Close grip pulldown
3x15
3x10
3x6
Wide grip row
3x10
3x10
3x10
Bench rep day went sub par
Bench
95x5
115x5
135x2 ehhhhh
cg bench
135x4 stopped here got pissed of and took out my frustration on my assistance
Tri’s extensions
20x10
30x10
35x10
40x10
45x10
Tri’s extension with ez bar attachment
50x8
50x8
60x6
Close grip pin press
115x5
125x5
135x5
cable laterals
3 sets of 1o
facepulls
4 sets of 10
Military pin press
65x10
65x10
65x10
ME squats
Box squats
205x1 Felt fast and easy
255x1 PR
Close stance squats
185x6 PR
Gm’s
115x6
125x6
leg extensions
25x10
50x10
60x10
65x10
leg curls
25x8
35x8
40x6
calf/ab work
Accessory day
Military Press
75x5
85x5
90x5
Facepulls
Just kept hitting 20 reps and then 10
Cable laterals\
3 sets of 20
Cable pulldowns
3 sets of 20
one arm lat pulldown
2 sets of 10
wide grip row
2 sets of 20
[quote]tazui1982 wrote:
[quote]black_angus1 wrote:
- What the hell is that kind of training doing for your strength? You don’t need a week off of heavy lifting, and your exercise selection for your light work is complete crap. Why would you not squat, bench, or deadlift at all for a week?
- Cut the “if I have good numbers I’ll enter” crap. That’s the worst excuse ever. Send in the entry form now.[/quote]
I agree with this post, from your logs I can see that you still can benefit from Staring Strength and if you are interested in strength only than most of isolation exercises you do are for asthetics but not power. [/quote]
I did starting strength for 3 months, I stalled out, plus it was just getting boring honestly.
As far as isolation exercises, i think they do help the main lift. There is a member on here, CS, I believe he’s training with ed coan, who had him doing all kinds of bodybuilding exercises, read his log, dude has been making all kindz of gainssssss. Thanks for the comment.
ME deads
Went to sleep at 1 am
Deads conventional
!35x2
135x2
185x2
225x2
Sumo(feel more comfortable with this stance)
275x1
295x1
Attempted 345 and failed
Attempted 325 and failed
Got pissed off/depressed mentally i just wasnt in the zone.
Went to a uncomfortable place, in my head, got pissed and did
305x1 PR
Still not happy with this, but its a pr.
Back
cable pullovers/pull apart ss
3 sets of 15
Close grip lat pulldown
70x15
90x6
100x3
wide grip rows
80x15
80x15
80x15 then brought my grip in and busted out as many as I could.
Weird workout.
Dynamic bench, chest tris and shoulders
Bench
Just kept hitting fast triples until the bar started to slowdown.
Cg bench
These where a fail going to switch to cg floor press
Tris
single triceps extensions
10x20
10x20
10x20
Regular extensions
20x10
30x10
40x10
45x10
Reverse band bench 2 chains
!25x10 droped 2 chains
125x6 took of 10 pounds
120x8 took off 2 more plates
w/e weight was left amap
Laterals
15x10
15x10
15x10
facepulls supersetted with upright rows
20x10/20x10
25x10/25x10
30x10/30x10
Squat reps/leg day
Worked up to
195x5 PR
Close stance
185x7 PR
leg extensions
25x10
50x10
60x10
65x10
Leg curls
25x12
35x8
40x8
Single leg curls
10x10
10x10
10x10
Ab/low back/ calf work one giant set. I hate doing this so i just do it as fast as possible.
Extra shoulder day
Cable laterals
5x20
5x20
5x20
rear delt flys?
15x20
15x20
15x20
Plate laterals one giant drop set
25x12
10x10
5x15
2.5x12
Seated mp press/ scraping against the rack
75x10
75x8
75x6
Lots of shoulder stretching.
Starting a small cut, dropping all the bad carbs and doing cardio for 20 min, going to slowly bring up the cardio and bring down the carbs. I’m in no rush.
Life has been fucked the last few weeks, job, school, and know a pregnancy scare. Training has really been the only way of keeping me sane.
Deads(alternating conventional and sumo)Back
135x5
185x5
225x5
275x3 PR
One arm lat pull down
3x10
3x10
3x10
Close grip lat pull down
4 sets of 10 going up in weight each set
Wide grip rows
100x10
100x9
100x10
One arm barbell rows
25x10
35x10
45x20