You're A Strongman Camko (Back on my Bullsh*t)

How low do you go on dips?

Full range of motion, far enough to feel a good stretch in my pecs anyways. But they didnt hurt which is great, still not gonnna go heavy every week tho,

Wednesday(2/07) Day 2(Rest Day)

Diet

Breakfast:
1 Cup Oatmeal w/ Peanut Butter and Cinnamon
2 Scoops Whey w/ 1.5cups Whole Milk

3HR NAP

Snack:
2 Servings of Cheerios w/ 1.5cups Whole Milk
1.5cups Greek Yogurt

Lunch:
Pork Sausage Calzone w/ Deli Cheese

Snack:
2 Scoops Whey w/ Water
2 Granola Bars

Dinner:
4 Whole Eggs w/ 2 Slices Deli Cheese
2 pieces Buttered Toast
1cup 1% Milk

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Yeah i know haha, I didnt sleep much last night. Not enough sleep is probably the biggest thing holding me back in life.

1 Like

Cycle 1
Week 2
Weight: 229lbs

Friday(2/09) Day 4(Deadlift/FS Day)

  1. Deadlift 3x3,3,10(355lbs, 405lbs, 455lbs)
  2. Front Squat 3x3,3,8(205lbs, 235lbs, 265lbs)
  3. Lunges 4x10(60lbs)
  4. GHR 3x15(45lbs)
  5. Hanging Leg Raises 4x15(BW)

NOTES

  • PRs on both of the main lifts today, everything felt smooth, but my CNS is fried after this session
  • Added volume to all the assistance work

Diet

Breakfast:
Medium Iced Coffee w/ Caramel + Skim
Ham, Egg, Cheese on Multigrain

Snack:
2 Servings of Cheerios w/ 1.5cups Whole Milk
2 Scoops Whey w/ 1.5cups Whole Milk

Pre-Workout:
Monster Energy

Post-Workout:
2 Scoops Whey w/ Water
2 Granola Bars

Dinner:
TBD

Sunday(2/12) Day Unknown(Rest Day)

Diet

Breakfast:
Dennys All-You-Can-Eat Pancakes(15) w/ Butter and Syrup

Lunch:
Ramen, 4 Eggs, 3 Slices Cheese

Dinner:
Beef Stew

1 Like

Cycle 1
Week 3
Weight: 229lbs

Tuesday(2/13) Day 1(Overhead/Incline Day)

1a) Overhead Press 3x5,3,7(130lbs, 145lbs, 165lbs)
1b) Chinups 5x10(BW)
2a) Incline Bench 3x5,3,10(160lbs, 180lbs, 200lbs)
2b) Facepulls 2x20(65lbs)
3a) Dips 70 Total Reps 5x20,15,15,10,10(BW)
3b) Hammer Curls 5x10(50lbs)
4) RKC Planks 3x15sec

NOTES

  • Good way to end the cycle for these lifts with PRs on both
  • Shoulder felt really tight doing dips, wasn’t able to maintain high reps throughout
  • Opted for RKC planks this week, felt a sharp pain in my lower abdominal area after a few reps of rollouts and I dont want a hernia.

Cycle 1
Week 3
Weight: 229lbs

Thursday(2/15) Day 3(Deadlift/Front Squat Day)

  1. Deadlift 3x5,3,7(380lbs, 430lbs, 480lbs)
  2. Front Squat 3x5,3,6(220lbs, 250lbs, 280lbs)
  3. Single-Leg Leg Press 5x10(280lbs)
  4. GHR 4x10(100lbs)
  5. Band Curls 4x20(Heavy Resistance)

NOTES

  • Really worked on perfecting my deadlift form and it made a huge difference, every rep was as smooth as can be and I could not be happier. Nice PR to end this cycle.
  • All sets performed beltless double overhand, except for the 1+ set were I used straps and belt.
  • Front squats were iffy today, got the work in, but the last couple reps of the amrap set were pretty grindy. Need to work on staying upright and getting some good thoracic mobility.
  • Opted for the single-leg leg press work today instead of lunges, cause I straining something in my groin and the lunges made it flair up.
  • Went heavy on the GHR to end the cycle
  • Opted out of ab work today, due to pain in my lower abdominal/pelvic region when doing isolation work. Only time this pain occurs, so not too worried, especially considering its a deload week coming up.

Diet

Breakfast:
2 slices of buttered toast
2 scoops whey w/ 1.5cups whole milk

Snack:
1.5cups of Plain Greek Yogurt w/ choco syrup

Lunch:
2cups of cooked Wild Rice
8ounces of Chicken Breast

Pre-Workout:
Medium Hot Coffee, Black

Post-Workout:
1.5cups of Whole Milk
1cup of Oatmeal w/ 2.5 Servings of Peanut Butter
4ounces of Chicken Breast

Dinner:
TBD

2 Likes

Friday(2/16) Day 4(Rest Day)

Did A little bit of Aerobic work today, to help get the blood flowing.

  1. 10 min on Spin Bike
  2. 1000m Rowing Ergometer(4min 17sec)
  3. 20min Walking with 25lbs chains

Diet

Breakfast:
Medium Iced Coffee w/ Caramel+Skim
Ham,Egg,Cheese on MultiGrain Bagel

Snack:
2 Scoops Whey w/ 1.5cups Whole Milk

Lunch:
8ounce Chicken Breast/Thigh
2.5cups Cooked Wild Rice
1cup Steamed Brocolli

Snack:
2 Scoops Whey w/ Water

Dinner:
Taco Bell(2 Steak Quesaritos, 1 Chicken Quesarito, 2 Loaded Potato Grillers)

In for progress here.
A cycle raining PR’s every week nice :slight_smile:
You could go heavy DIP on the 5’s week, where you go high rep on the other two. Just a thought. I hate dips I’m doing them but my shoulders aren’t happy :slight_smile:
Very solid lifting there. Btw.

2 Likes

No yeah, thats a pretty good idea. Get em over with in the first week and keep it light the other two. Probably be the best option for me.

Thanks man! Feel free to post comments, questions, thoughts, or insults. I appreciate it all.

1 Like

Cycle 1
Week 4
Weight: 229lbs
DELOAD

Thursday(2/22) Day Unknown(OH/IB Day)

1a) Overhead Press 3x5,5,5(65lbs, 85lbs, 105lbs)
1b) Chinups 3x10(BW)
2a) Incline Bench 3x5,5,5(85lbs, 115lbs, 135lbs)
2b) Facepulls 2x20(65lbs)
3a) Dips 50 Total Reps 5x10(BW)
3b) Hammer Curls 3x10(50lbs)

NOTES

-Definitely strained something in my abdominal/pelvic region, only gets triggered when I stretch or do any ab work.
-Am still able to brace without pain or discomfort, so I will continue to lift, just with no direct ab work for a few more weeks
-Gonna cut down to around 215lbs in the next month cause I am getting too fat
-Gonna start working with a coach in march, so my program is gonna change from there and I will no longer be a 5/3/1 groupie for the time being.

1 Like

Cycle 1
Week 4
Weight: 229lbs
DELOAD(kinda)

Saturday(2/24) Day 6(Deadlift Day)

-Went to a deadlift seminar/coaching event today held at The Strength House, got some one on one work with my coach(his gym) working on my cues/form

Beltless/doubleoverhand
135x5
225x5
315x3
365x3
405x2
455x2

Beltless/Straps
500x2 <--------- Form Started to Break down(LowerBack rounding), learned hips too low in starting position, brought them up a tad.
500x1 <---- Did single to correct form, went up smoothly, good technique
550x1

Belt/Straps
585x1<----PR
600x1<—Total Failure

didnt do any other work after this.

1 Like

Cycle 2
Week 1
Weight: 226lbs

Tuesday(2/27) Day 1(Overhead/Incline Day)

1a) Overhead Press 3x5,5,6(115lbs, 135lbs, 150lbs)
1b) Pullups 3x10(BW)
2a) Incline Bench 3x5,5,14(145lbs, 165lbs, 190lbs)
2b) Facepulls 2x20(80lbs)
3a) CG Pushups 1x15(BW + 45lbs)
3b) Cross Body Hammer Curls 3x10(55lbs)

Conditioning

1)Rowing Machine 1000m(3:38min)
2)Bike 100 Calories(11min)
3)KB Swings 3x20(45lbs), with stretching in between

Notes

-Very disappointed with how the overhead press turned out today, was supposed to get 10 and I was only able to muster 6. Gonna see how this goes next week, then reevaluate and see what I need to do.
-Incline went well otherwise, new PR of 14reps @ 190lbs.
-Little change up of the assistance exercises this cycle(CGPU instead of dips, pullups instead of chins, etc)
-Gonna be adding 3-4 conditioning days per week, to help cut and make me not suck wind when I’m doing anything

INSPIRATIONAL SONG OF THE DAY
Mobb Deep- Shook Ones, Pt.II

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So what rype of coach will you be working with?

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Strength and Conditioning Coach that works with Powerlifters and High School/College Athletes. He trains my brother for baseball, he runs a very good powerlifting team out of his gym. Hes a very good powerlifter himself and coaches his sister who has competed at the arnolds the past few years. Safe to say Im very excited.

That does sound exciting! Good luck! Will be following.

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Good choice man. I haven’t listened to this in a long time. Very nice to hear it again!

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Hell yeah, my brother put it on during the car ride to the gym. Got us amped.
RIP Prodigy

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