T Nation

New Log, Phase One: Mass

Although i train for power, i think i need to gain some more mass so i will be doing high volume with 4x10 on barbell lifts (except deadlifts) to gain mass, i will do this for about a month then switch to lower reps again

day 1: legs, bi’s

Squats:
135x10
185x10
205x10
185x10

Dynamic box squats:
8x225x2
slightly below parallel box

Striaght barbell curls:
65x10
3x85x10

reverse barbell curls
45x10
3x55x10

day after my meet so i took it light just want to get back into things this week

good job on the meet

http://www.elitefts.com/documents/getting_ready.htm

something you may be interested in .

I too lack upper-body mass . so I dumped DE Bench , and made that day Upper body assistance day…same type of Westside rotation , but all 5x10 . time better spent (for me anyway).

but I still do my ME Bench stuff , but on a different day

[quote]marlboroman wrote:
good job on the meet

http://www.elitefts.com/documents/getting_ready.htm

something you may be interested in .

I too lack upper-body mass . so I dumped DE Bench , and made that day Upper body assistance day…same type of Westside rotation , but all 5x10 . time better spent (for me anyway).

but I still do my ME Bench stuff , but on a different day[/quote]

thanks, thats basiclly what i will be doing minus one set, and deads and squat will not be on the same day:

day 1:
legs/bi’s
day 2:
bench+mostly shoulder assistance
day3:
deadlift/powerlceans/back work
day4:
off
day5:
legs
day6:
chest+mostly tricep assistance
day7:
off

deads i will keep heavy and i might thorw in one heavy variation a day to keep my power in me but i really want to bulk up a little and get my bench to 225x10 and squat to 275 or 285x10

Bench workout:

flat barbell press
135x10
175x10
185x10
195x9

standing militaries
2x95x10
95x8
god damm this was hard

incline dumbell fly
3x30’sx10

seated lateral raises (charles glass style)
10’sx10
2x12.5’sx10

front raises (glass style again)
10’sx10
2x15’sx10

bent over raises
2x10’sx10

underhand tricep extension
80x10
100x10
90x10

lots of reps as u can see i think i actually already grew and i decided my bench split:
week one:flat bench
week two: incline
week three: decline

then after those ill pick a second barbell press and do heavy doubles to keep up my brute power on this phase

AM:
deadlifts:
135x5
225x5
315x1
365x1
realized my back was still fried from the comp. so i cut it short

shrugs
135x10
225x10
265x10
265x12

PM: had to lift for football >_< they are so ignorant there

powerlceans:
135x4
135x4
155x1
185x1
205x1
225x0 ill hit this soon

Kroc rows:
100’sx20each arm PR OF 5 REPS!!!

pullups
bwx5
bwx3
bwx2
was pretty tired to even do these lol

barbell rows magnus style
135x5
2x185x5

standing non alternating dumbbell curls
3x30’sx10 these wer ejust a filler exercise lol

I might be doing a strongman competition on august 23rd in which case i will switch my dl to 5x5 and rack pulls since its a car deadlift which is slightly higher than normal i believe, will also move my squat to 5x5 and do more front squats for the carryover to stones which ive never even done haha would be sweet though

AM: second squat session of this phase:

back squat
135x10
185x10
225x8 (pr ive never done more than 5 with this weight haha, this is 72% of my max so i think im looking for btw 80-85% of my 315 max for 10 then ill swtich back to 5x5, it will put me at around 250-270 for 10 which would be beast)
175x10

box speed squat
3x225x3

barbell curl
65x10
85x10
85x10
65x10

reverse barbell curl
45x10
55x10
60x10(pr i have a feeling 2.5’s will add up over time lol)
60x10

i stopped using a belt on my accesory work to strengthen my lowr back and core, i found i relied on a belt to much and enough is enough lol

PM:

leg press
2 plates per sidex15
3ppsx15
4ppsx15

leg curl (single legged)
50x10
60x10
70x10

single leg extension (i feel like these help my knees)
70x10
90x10
75x10

abs

lower back extensions

pretty simple

got bench tomorrow should be fun

Flat barbell bench:
2x135x10
185x10
195x10 PR:)
155x8 so tired i couldnt even do ten

decline bench for strength and moderate volume
105x5
195x5
225x5
245x5

close grip incline:
2x135x10
135x9

standing laterla raises
15’sx10
20’sx10
25’sx8
15x8

standing front raises
15x10
2x20’sx10

tricep ez bar cable extension

100x10
110x10
2x120x10

shrug on smith
105x10
195x10
225x10

behind the back barbell wrist curl

3x95x10 felt a nice burn on these

Monday- Week two of volume phase

squats:
45x10
135x10
185x10 (getting easier did 8 in a row then had to take a couple breaths and pumped out the last two)
225x10 PR!!! (knew i had it in me) after 5 i thought i was gonna pass out and that it just wasnt my day but someohow i just kept pumping rep after rep, taking like 15 seconds btw reps, i couldnt even feel the bar on my back anymore lol
175x10 (just gonna try to make these faster and faster)

speed box squat (adding 5 pounds each week)
3x235x3

barbell semi strict curl
95x10
95x10
95x10
all pr’s
strict style: 75x10

reverse barbell curl
55x10
3x60x10

gonna have to up the weight on these getting to easy, it hurts to type haha

best workout in a long time, my whole body feels like jello and i love it

forgot to post this but i will be tracking my weight each week, post workout i guess in the morning,
8/4/08
250 pounds

most ive been since i started lifting lol, could loose 10 pounds of fat and still be a tank, i think it will go down once football starts, thats what happened with track
although i dont mind the weight my moms a nazi about it and were jewish!

Bench:
45x20
95x10
135x10
195x10 (alot easier this time bump it up to 205 next time)
2x175x10 improvement from last weeks 155
total weight lifted 6800
last week:6390
so overall weight was up as well as total reps:

cable flies:
40x10
60x10
70x8

JM press: need to work on form so im not even gonan write what i did

barbell skull crushers:
65x8
75x8
65x10

standing militaries:
95x8
115x7
95x10

seated dumbell militaries:
40’sx8
50’sx8
40’sx8

seated lateral raises
10’sx10
2x12.5’sx10 increase this next week

seated front raise:
10’sx10
15’sx10
20’sx10 had to cheat a little

one hand palms up cable extension
50x8(each hand)
40x10
40x10

rope extension drop set as a finisher:
80x8 into 50x10
into 30x10
burned like a biatch

first week of the cycle: current=405 goal=450

week one:
340x2
speed pulls
8x275x3

stiff legged dead:
3x135x8 should be more weight but i was so sore already i couldnt, plus my first bleeding shin from dl’s and it was throbbing doing these

pullups (instead of pulldowns)
3xbwx6

rows:
135x8
155x8
155x8

gm’s
first time doing these so after five i realized im just hurting my self if i do anymopre for now
135x5

ME SQUAT:
45x10
135x5
225x3
275x3
285x3 (well the third was high so i racked it waited 15 seconds and did another so 3 full depth)
265x3

box squat for reps:
135x10
2x225x10

will do armwork tomorrow since this was after football camp ands i was already way tired

Bench day:
wanted to try my new convict wraps:
45x20
135x10
185x3
205x1
wraps on
225x1
255x1
275x0 so close just stalled at the bottom
185x10

Close grip Incline (loving this exercise)

135x10
155x8
165x6

might do 10,8,6,4,2 next time

bench throws on smith:
sets of 3 (15-30 sec rest between sets)
6x65

dumbbell military press
50’sx8
60’sx6
45’sx8

high side laterals
15’sx8
20’sx8
20’sx8
15’sx8

barbell curl: 5x5
95
95
105
95
95

dips:
bwx9
bwx8

reverse curl supersetted with single arm extension
60x8 into 40x8 each arm
80x10 into 50x8 each arm
90x10 into 40x8 each arm

barbell wrist curls
95x10
115x10
2x95x10

finish off with some hammer curls
10x30’s
10x40’s
12x30’s nice burn here

Squats:
45x10
135x10 feeling light hoping for a big session
225x15 JESUS 5 REP PR!!! twenty next time :slight_smile:
225x10
185x10 as u can see all the weights besides the warmup sets went up :slight_smile:

too tired to do arm work, ill do it at bfs for football haha

PM Squats:
box squat:
225x5
275x5
315x2
365x1 :slight_smile: my old pr

leg extension:
3x4platesx15

bicep work:
barbell curl
3x95x10

dumbbell non alternating
30x8
35x8
40x8
30x8

hammer curl
30x8
40x8
35x8

chest:

bench (barbell)
45x20
135x10
205x9 pr! getting close to 225x10 :slight_smile:
185x10
135x10 (fast set)

bhtn shoulder press on smith:
65x8
105x8
105x6
85x8

seated side laterals
10’sx10
15’sx10
15’sx8

seated front lateral
15’sx10
20’sx10
25’sx8 pr
15’sx10

cable flies
40x10
2x50x10

machine rear fly
30x10
50x10
70x10
90x10

tricep rope extension
40x40

[quote]bignate wrote:
Squats:
225x15 JESUS 5 REP PR!!! twenty next time :slight_smile:
[/quote]

Nice job on those high rep squats. Just make sure you breathe and keep good form, I wasnt breathing enough when i did 220lbx20 and it ended up causing me to have headaches everytime i worked out for almost a week even though I took 3 days off after i did them.

HARDWORK=RESULTS