10/29: After keeping track of calories and watching what I eat, I have realized that based on my calorie intake per day if only 20% of my calories come from carbs out of a range of 2800-3000 I feel like crap. Luckily for me I have the motivation to train with same intensity but I am not able to train as long.
Only had energy for this exercise:
Low Box Squat with Blue Bands
45x2
135x2
245x2x6
245x1 and failed on the second rep.
Trying to increase volume and condition my legs for some heavy squats and DL’s at next comp.
10/31:
Came back with Squats again. By constantly changing the excercise and limiting the volume relative to me, this was the first time I was able to squat 3 times in a week. I have been really focusing on my nutrition which is a BIG plus for me with all of my kids tasty snacks and treats just asking for me to eat them.
Blue Band low Box squats:
135x3x2
135x2
225x2x4
Was primarily focusing on form, technique and just pausing on the box with no rocking motion.
Decided to hit some conventional DL’s. Still trying to condition myself for a Heavy DL and Heavy Squat on same day for next comp in Jan 2010. I do not want to bomb on my lifts due to legs not being able to handle the load.
Blue Band conventional DL:
245x1
295x2
335x1x2
405x1x2
335x1x3
Again, 405 is still not feeling explosive and 335 has become easy. Will bump the 335 to 350-375 depending on how explosive the weight feels on the high end.
11/2
Morning session:
Leg Extension
50x15
80x12
110x10
125x8x2
1 leg at a time Leg Curl
65x10
80x8
80x6
Smith Machine Standing Calf Raises
225x82
275x8x2
325x6
PM Session
High Box Squats with Bands
45x2x2
135x2
185x2
225x2
275x2
315x1
365x1
Then hit a 405x1 without bands
Below is a compilation video of high box squats with bands
11/4:
Morning Session:
Barbell Rows
135x10
225x10
275x8
325x5
350x5
370x4
Standing Military Press
135x10
150x8
175x6
200x3
PM Session:
2-Board Bench Press with Blue Bands
45x3x2
135x2
225x3
250x1
275x1
315x1
335x1
Then did some Bench Press to rep out without bands
350x4
Dumbell Rows without straps
135x8
145x6
No more gas in tank!
11/6: Only had time for cardio during lunch and came back in afternoon for some DL’s
Conventional style DL’s with Blue Bands;
135x3
135x2
135x1
365x1x5
375x1x5
11/7: 3 Board Bench Press with Blue Bands
45x3
135x3
225x3
285x3
285x1
325x1
385x1
Went for PR at 410 and failed. The increase of weight from last 3board session took its toll at 385 and I felt it. Being the stubborn person I am, I went for the PR anyway and got stuck with weight on my chest.
Bench Press without bands for final set to rep out:
340x8
Dumbell Rows No Straps:
100x10
125x8
150x6
150x3
Pushups with 90Lbs on Back to failure
Pushups+90Lbs–got 26 reps. My goal is to hit 60 in 60 seconds or as close as possible. The reason for this is due to AF Physical Fitness testing in January. If I can 60 PU’s with 90Lbs on my back, then I can effortlessly hit 60 with body weight going right into situps and 1.5 mile run.
11/8:
Just did some accessory work today!
Good Mornings:
135x2
135x5
225x3
275x3
285x1x2
Dips: Bodyweight (BW)=274Lbs
BWx10x2
BW+45Lbx10
BW+45Lbx8
BW+90Lbx4
BW+90Lbx3
11/9: Squats
I decided to double wrap the bands around the base of the power rack to increase tension.
High Box Squats
45x3x2
135x2
225x2
285x1x3
High Box Squat without bands:
335x1
425x1
Both were fairly easy after working with bands.
[quote]SergeantQ wrote:
9/24: Bench press
Take note: Before anyone asks for a spot, thoroughly explain the rules of engagement and then reiterate the rules after each lift. This Azz clown caused me to miss a PR after doing weight at a weight/rep range I was not accustomed to performing.
[/quote]
This happen all the time when I ask for a spot. I tell them: Don’t touch the bar, only lift it when it is crushing my throat and they still put their fucking fingers on it. goddamn I wish I had a workout partner
[quote]jasmincar wrote:
SergeantQ wrote:
9/24: Bench press
Take note: Before anyone asks for a spot, thoroughly explain the rules of engagement and then reiterate the rules after each lift. This Azz clown caused me to miss a PR after doing weight at a weight/rep range I was not accustomed to performing.
This happen all the time when I ask for a spot. I tell them: Don’t touch the bar, only lift it when it is crushing my throat and they still put their fucking fingers on it. goddamn I wish I had a workout partner[/quote]
x2 my friend. Especially a partner that was stronger in some areas so we can push each other. Oh well! I’ll keep hope alive:)
Only had time for a warmup of 20min of SS cardio and Bench work
Blue Band Bench Press (Full range of motion) with pause at bottom:
45x3
135x5
195x3
225x3
275x1
315x1
350x1 Fail! Will try again but at 20-30Lbs lighter next rotation
11/12: Conventional Deadlift with Blue bands
245x2x2
370x1x3
385x1x3
Conventional DL’s without Bands
500x1
550x1 Fail
11/15 Sumo DL’s without Bands: Wanted to focus on form and technique
245x3
360x3
410x3
460x1x6
Dumbell Curls
40x10
50x9
50x10
60x4
Since I have 8-9 weeks left before my next competition I will be changing to a 3x3 program by Stephan Korte. This program with allow focus on volume in the first 4 weeks and intensity the next 4. I will be doing the big 3, 3 times per week. However due to time constraints, I will be going to gym 3X’s per day with 1 assessory exercise per lifting session. I will see how my body responds and make changes as necessary. Cross my fingers!
11/17: 1st day of 3 Training sessions. What a long day? Instead of 3 times per week, I may have to hit this twice and condition myself.
Am Session:
Blue Band Conventional DL
245x3x2
295x5x4 saved a set in the tank
Lunch Session
Blue Band Bench Press
45x5x2
135x3
205x5x4
Upright Rows
135x5
155x5x3
135x8
Afternoon session after work
High Box Squats with Blue Bands
45x3x2
135x3
185x1
225x4x5
The whole idea for this next 4 weeks is to increase volume but work with weights between 60-68% with a 2% increase each week. After the 4 week lose the bands and push heavy weight with singles.
I will see how I feel tomorrow. I really had to pack in the calories today so I will weigh myself and hopefully I still created a deficit.
11/20: I am officially unable to hit this program 3 times in one week. I am good for two and that’s barely; Tuesday and Friday 3 times a day. Sunday, I will try to hit the gym twice to hit some upper and lower assessory exercises that I did not have the energy to hit both days.
AM session 0500
Blue Band Low Box Squats just for depth
45x5x2
135x3
185x1
225x5x4
225x4 and failed on 5th rep. The bands won on the 5th rep
Lunch Time 1130
Blue Band Bench Press
45x5
135x5
205x5x5
Bench Press without bands
350x4
315x8
Push ups with 90Lbs on Back
22 Reps
PM 1600
Sumo DL’s with Blue Bands. Had energy to hit 10 sets of 2 not the prescribed 5x5
245x1x2
295x2x10
Again, the weight range is approximately 58 to 60% of max without accounting for tension of bands; just bar weight. Really focusing on exploding, form and technique.
After watching the video of that kid hittin’ 2K Raw, I can’t stop now; very impressive!
11/23: Just a conditioning day slash hit some accessory exercises that I did not have the energy or time to hit.
1130-1230
20 min of HIIT on treadmill (Walk @ 0.5% incline @3.0 speed 1 min 20 secs and then run at 0.5% Incline @ 6.5 speed. stretch
1600-1700
Wanted to pound out some Good mornings and V-Bar Pullups and then see what I had left in tank for some circuit work
Good mornings
135x5
225x3
280x1x7
V-Bar Pullups: BW= 273LBs
BWx5
BWx4x2
BWx3x2
BWx2
Circuit Work
Pushups with 90Lb Plate
25 Reps
Standing Press (20 sec rest)
135x10
155x8
Dumbell Curl (20 sec rest)
40x8
50x8
Dumbell Row
100x8
Nautilus seated calf raises
90x10x2
Hamstring Curls 1 leg @ a time
35x5
65x15
Upright positions Dips
BWx21
80Lb Bar Curl
15 reps
After this I was spent. The maximum rest period was 30 seconds. Kept moving to keep heart rate moving. Hiting the big lifts hard on Wednesday to make room for consumption of mass quantities on Thursday!
11/25: 3 Training sessions in one day. This week I increased the weights 10Lbs to equate to a bar weight of 62% without accounting for tension in bands.
AM Session:
Blue Band Pause n Press Bench Press
45x5
135x5
215x5x5
Bench without bands 1 set to rep out:
335x10
Lunch Session:
Blue Band Low Box Squat
45x3x3
135x3
235x5x4
Afternoon session:
blue Band Sumo DL
245x1x3
305x5x4
Mixed the lift sessions around and this felt better overall today. I was not feeling as wiped out as normal by the time I got to my lunch session and afternoon session. Think I will stick with this order of lifts on my 3-A-days.
11/28: Hit all 3 lifts in the same training session. I was spent!
Low Box Squat with Blue Bands
45x5
135x5
235x4x3
Blue Band Pause n Press Bench press
45x15
135x10
215x5x3
Bench Press without bands: touch n go 335x7
Blue Band Sumo DL with Bands
245x1x3
305x5x3
11/30 Accessory day: Focusing on Higher reps with heaviest weight possible.
AM session 0500
Front Squat
135x3x3
225x3x3
225x1
Smith Machine Standing Calf raises
Just counting the plates
90x15
180x12x2
230x10
230x8
Leg Extension (1 leg at a time)
35x15
50x10
65x8
Leg Curl (1 leg at a time)
35x10
50x10
65x10
80x8
PM Session
Barbell Row (Should have brought my camera for this. was feeling pretty strong today)
245x10x2
295x9
335x10
385x5
Standing Press
135x10
185x7
185x5
Standing Behind the Neck Press
135x10
165x8
Wide grip Lat Pulldown
245x7
245x5
Bar Curl
95x8x2
105x6
Close Grip Bench Press
135x15
225x10
295x6x3
Upright rows
135x10
155x5
Log bookmarked. Keep up the great work
Thanks for the compliment Sanitarium.
12/2: Did all 3 big lifts today because I had the time. Normally would have split up to 3 sessions
Blue Band Low Box Squats:
45x3x2
135x3
185x1
245x3x4
Blue Band Pause n Press Bench Press:
45x15
135x10
225x5x4
Blue Band Deadlift:
245x3
315x4x3
Bench Press without bands:
340x8
12/4: Accessory Day
AM Session
Wide Lat Pull Down
140x15
200x10
240x4
215x10
Bar Curl
50x15
70x10
90x8
Seated military Press
135x12
165x10
185x10
Dips
BWx10x2
BWx15
BWx13
Barbell Row
135x10
225x10
315x10x2
Dumbell Curl
50x7
PM Session
Front Squat
135x5
185x3
235x3x2
255x3
255x1
275x1
315=Fail