Pauls FFB Log

Military Press - Sat August 29th 2011

Weighed in at 183.75

Warm-up: biked in 6.5 km

Military Press super-set with cable wide grip cable pull downs: 2 min between super-sets, first 3 are warm-up
A1: | 20xbar | 10x85 | 7x115 | 5x135 | 2x150 | 2x155 | 1x165, drop 5x115 |
A2: | 10x50 | 10x60 | 10x70 | 10x80 | 9x80 | 8x80 | 12x60 |

BB upright row
B: | 10x115 | 10x115 | 10x115 | 9x115 | 7x125, drop 3x115 |

DB lateral raise, to front raise to bent over lateral: (app 5-10 sec rest between movements)
C1: | 20x20 | 20x20 | 19x22.5 | ------
C2: | 17x20 | 17x20 | 15x22.5 | 11x25
C3: | 15x22.5 | 20x22.5 | 14x25 | 10x25

Close grip bench super-set with v-grip cable row
D1: | 12x115 | 12x115 | 12x120 | 12x125
D2: | 10x60 | 10x70 | 10x80 | 10x90

Bike home

The diet has ended. Actually it ended on Friday but the weekend was busy so I didn’t end up posting this. The last 8 weeks were interesting. Eating anywhere from 400 to 600 calories UNDER maintenance with a single re-feed was a challenge at times, especially with a 4 day 5/3/1 program still in the works. I think I learned what works best, how my next swing at this will look like. Having said all that, 20 lbs later it worked, strength is still there and I’m content with the results.

Will I be dieting in 2 weeks time. Hard to say. I could still stand to lose some fat but I’m not sure I want to swing through another 8 week cycle. Right now I’m debating a slow caloric increase to maybe 10% past maintenance and seeing what happens.

The 5/3/1 program is on pause too. I think my gym partner was a little done with is and to be honest a change will help motivate me. From an injury or soreness stand point I don’t actually need to change. For the next 4 weeks at least we are going to work through Layne Norton power & hypertrophy routine.

Follow that with 2 weeks of Volume Ladder - http://www.T-Nation.com/readArticle.do?id=4752136

Then maybe back to 5/3/1 for November through to Feb?

So that’s that.

Ended June at just shy of 205 lbs
Ended August at just under 184 lbs

L. Norton Hypertrophy Program
Upper Body Power Day

Weighed in at 183.75

Warm-up, none

T-Bar Row, first 2 sets are warm-up
| 25x1 plates | 12x3 plates | 5x4.5 plates | 5x5 plates | 5x5 plates |

Weighted wide-grip pull-up
| 8x20 | 7x30 |

Weighted narrow-grip pull-up (neutral grip)
| 8x30 | 7x30 |

Flat DB press, first set warm-up
| 10x60 | 5x80 | 6x90 | 7x90 |

Weighted dips
| 12x20 | 8x40 |

Seated, unsupported DB shoulder press
| 9x45 | 9x45 | 7x50 |

Standing barbell curls
| 10x80 | 8x100 | 8x100 |

Skull crushers with cambered bar
| 10x70 | 10x80 | 7x90, drop set by performing 8x90 close grip press with bar |

Obviously some of the reps are high and the weight can go up. This first week is about feeling out the movements and weights.