bench bitches

easy paused bench of 270x3. This is great news.
speed benching with 225 10 sets with a minute and a half rest. smoked!
back and tricep work

overall a great session. Everything feels crisp and strong. I can not wait to see what I will accomplish by the end of this. My sights are set on mid 300's since I feel that would be an actual legit bench.

Last 2 sessions

Talk about putting in work...on paper my sessions didn't look too bad, until I had to perform it.

Close grip chain bench 230+50 pounds of chain 2x3 1x6

Dumbbell military 3 sets high rep

Face pulls, front raises, lat pulls and other assaults on my back and delts.

Deadlifts 15x1 455 1 minute rest interval

Circuit of death db shrugs 110x12, db row 75x8, good mornings 185x6, and deadlift hypers 140x8

This circuit was done 3 times. It took my soul away. This training cycle is brutal so far. It's been an all out blitzkrieg on my hams and back. I can say one thing I will be stronger or die in the process. Now I get to wait for week 2....

Squat Day of Pain

I'm feeling just beat down after this session. It looked easier on paper.

Squats 4x2 420 lbs

Paused squats 4x4 started cramping

500lb leg presses for reps

Hip thrusts, leg curls, and GHR

My hamstrings were just screaming after this. There was a lot of volume in this workout. Out of the hole I felt terrible and slow. Maybe my hamstrings were not getting enough work this off season. I will be eating everything today. 

Meet training week 1

Today was a good training session. I will post bits and pieces of what I did because I don't want to give away Josh's programming.

Benched paused 265x3 solid lift
Speed bench 8 sets - I smoked these fastest I have moved the bar ever
More paused benching and flys. Did some volume on back work. Also did Kaz presses for the first time. I like these.

Just a solid session defiantly prepared myself this off season. Body weight is at 272. Feeling great!

underloading

Not going too heavy or too light today. Just kind of keeping tight until Friday where the real work begins.

Bench Paused 245x3, 260x3, 275x3 (this shows me how much I improved this off-season. This was easy, where as before I would struggle with paused benches over 265)
Bench paused 1" off chest 225x3 for 2 sets

pull aparts 80 reps, dips 30 reps, shrugs, curls, spread eagle sit ups

all and all a good day. Going to hit Squats and Deadlifts with light days this week.

Giddy about smashing weight coming up!

Simplicity to Reach Goals

With all the vast information on the interwebz about training and nutrition it's a wonder that anyone reaches their goals sometimes. As I'm sitting here eating chicken and rice it came to me that I should just simplify it in a blog for those who care. First things first, set yourself up to succeed. Here's what you have to do:

Step 1- Have a Reasonable Goal

So many times people want to go from Jobba-the-Hut to Hugh Jackman in just a few months. While 1 percent of the population may be able to change their lives like the example above, odds are you don't fit in this category. A better idea would be to make lifestyle goals that will lead to a better physique over time. This is more sustainable than a "diet."

Step 2: Your Plan

Here it goes hundreds of dollars worth of information coming at ya. 

Go to the If it fits in your macros website and follow the instructions on how to start. Seriously buy a food scale and some measuring cups as it states. Then download one of the apps like myfitnesspal as well. Then just log your foods and stay within your macros. Now this does not mean eat like shit if it fits. It means eat good nutritious foods as much as you can but when you break down stay with in your macros. You can't make it any easier than this.

Now join a gym. Then spend 30 bucks on 5/3/1 by Jim Wendler. Read it then re-read it. The download the app and plug in your maxes. Then follow the workouts. You will build strength and muscle which will give you that toned look. This program is simple and effective. 

Finally understand its a life change not a temporary diet. In order to transform your body you must transform your life. So fuel your body with nutritious foods and move some weights. In less than a year you will be staring at a different person in the mirror.

Good Luck and Train to be Awesome

Scott

week in review

posting this a little behind schedule, just did not have the time yesterday.

My second bench day went as such.

Close grip bench 3 sets of 5 225lbs
overhead db press 3 sets of 6 55lbs
bent over flys, laterals, abs

not much here

Then deadlift day went as such
Deadlifts 4x1 90 second rest with 530lbs
Deficit Deads 6x1 with 430lbs
pendelay rows 5x5 185
neutral grip pull ups 3x4
chest supported row 5x8 115lbs
abs planks

So this turns out to be the last week of my off-season. I will underload all this week once again because starting the 23rd I will be back with Josh Bryant. His programming is brutal. I will be posting here but I may omit certain things since I dont want to give too much of his programming away (its how he makes a living). Last time I was under his tutelage I put a cool 100lbs on my 3 lift total. This underload comes just in time since I am under the weather a bit right now.

getting ready to move some Pig Iron!

Squats!

Ah feeling better and my squats today showed it.

Since my leg has been fucked up I have not gone hard with squats so it was good to actually get some weight on my shoulders today

Squats 405 for 2 sets of 5
Paused squats 340 for 3 sets of 3
Front squas 135x3, 165x3, 195x3
leg curls, clam shells, lower abs


Really working on bringing up my quad and ab strength, I am trying to decide which week I will start back with Josh, I really wish the Maryland USAPL would put their meets out 4 months in advance so you can get a proper training cycle in...

back at it!

After a weeks deload I am back at it. My knee/hip is much better but not 100%. I am still going to hit some sets of 5's this week on squats.

Bench Day

Bench Rest Pause (30 seconds) 285x5, x2, x2
260x6, x3, x2
Dips rest pause 35lbs x7, x6, x3
db extensions, shrugs, scap retractions, biceps and abs were also done

285x5 was good and the rule was on each set keep one rep in the tank. I am very excited about my off-season bench training. Who knows maybe I will actually bench something respectable in the near future.

5 reps = the key to off-season strength!

7/28 week in training

Bench Day

Bench 10 sets of 5 using 275lbs  this to me is awesome considering last year 275 was my 5 rep max. Doing this for 10 sets was awesome.

floor presses 3x3 225lbs, 250lbs, 275lbs

close grip decline 2x5 285lbs

other work


Squat Day

Hip and knee slightly better I did 375lbs 5x5 and called it there
Did some zercher squats and started to feel pain so I stopped
one leg glute bridges
clam shells

2 board press day  
290x5 295x5
overhead presses
shoulder work


Deadlift day- strategically skipped due to hip/knee. I am going into a deload so I decided to really take a week to rehab both. Steady diet of mobility and glute/hip work.


I want to go into these last 3 weeks before I prep healthy. That is the goal. I may try to get my squat up through some kind of volume if I feel ok. I am also excited at the prospect of possibly having a good bench press. I have really figured it out. Bodyweight is still 273-276.

Training week 7/23

Bench press this week was 8 sets of 5 reps using 265lbs. This went well may have to bump it up next week

Sqauts- about terrible. My hip flexor seems to hate me which causes my knee to hurt and my lower back to hurt on that side. Needless to say I got through 4 sets of 5 with 365 and had to drop the weight down. I just need to spend some time rehabing my hip.

2 board press I did 2 sets of 5 using 285 then 290. This felt real good.
Dumbbell shoulder presses went well with 2 sets of 6 using 80lb dumbbells

Deadlifts were ok. Still kind of nursing the hip but was able to pull out 5 sets of 1 rep with 510lbs with 90 seconds rest between sets.

All and All I just need to get healthy. No reason to do too much with squats right now until I get everything fixed. Food wise I feel I am about done with carb backloading. Although very effective, at the volume I use I get fatigued wayyyy to easily and may not be recovering well. Fuck It I will do whatever weight class I fall into...

Rest of the week in training

This week had its ups and downs.

Squats call for 10 sets of 4 with 375
I completed 8 sets before I had to throw in the towel. My last rep on set 8 was like 5 seconds and I just had nothing left. It was just one of those days that the weight felt heavy and the bar moved slow. I looked to my nutrition and found I am way under my protein amount that I should have. So I am boosting it up 100g and also backloading every day with this extreme volume.
zercher squats, ghr, leg curls and clam shells were done.

2 board press I did 2 sets of 6 with 280lbs
db shoulder presses 2x6 with 75lb dumbbells
more shoulder and upper back work

Deadlift day
Deadlift 90 second rest 6 sets of 1 with 495lbs
deficit deads 4 sets of 1 with 405
rows, rows, and more rows


Another change I need to make is to strengthen my abs. I feel this is also a weak point. I am considering starting my meet prep in the 2nd week of August with Josh Bryant. I wish Maryland would put out when the meet was so I could start a true 13 weeks out.

bench

Bench press 10 sets of 4 with 260lbs (this was surprisingly not as bad as I thought, may up the poundage a little)
floor press 205x3, 230x3, 255x3
decline close grip bench 2 sets of 5 255lbs
band pull aparts and overhead shrug
dicks press 4x12 95lbs
curls
abs


Lot of volume with these next 3 weeks. I have done this program before and I remember these 3 weeks were very hard to complete. However if everything goes to plan I will be doing for 10 sets close to my old 5 rep max weight. Bodyweight is still around 271-273.

catching up

I finished off my week with 2 board press with 280lbs and 12 sets of 1 with 30 seconds rest of deadlifts at 465lbs. I have been on a deload week since which is essentially me lifting 50% of what I normally do. I have kept my carb backloads to just 2 nights. I am currently bouncing between 271 and 273 which is good. My waist has gone down a lot for 1 month of doing this way of eating. I can also see a few veins I havent seen since 250lbs popping out. I am going to ride this weight loss until I get to 10-12% bodyfat which will probably take me into september. These next 3 weeks are 10 set main lift weeks so the volume will be cranked way up. I will most likely be backloading on my off days during this.

Bench Pressin'

3rd Week which means I can push in the rep range a little so I did.

Bench 10 reps at 245, then added 5lbs 10 reps at 250 (pr for 10 reps by 10lbs)
incline 215 3x3
Decline close grip 245 2x6
scap retractions overhead shrugs
pull over to presses 110lbs 3x10
scott curls and abs

very happy with this, off season work is no fun but it rebuilds the base which is necessary. Bodyweight was 272 yesterday which is 11 under my last competition weight.

Deadlifts

Deadlifts with 30 seconds rest
12 sets of 1 455lbs      This was a terrible idea but I got in done. My face was purple at the end.

Prison rows 4x6 160
lat pulldowns 3x10 160
meadows rows 3x6 135
shrugs 3x10 325lbs
abs

Good day of work, everything is where it needs to be at this time. 12 sets of 1 on deadlifts was rough especially with 30 seconds rest.

Going to listen to some careless whisper and go to work

2 board press

Today was 2 board press
265 for 8 sets of 3 1 minute break
military dumbbell
70lbs 2x6
face pulls, should box, bent over flys, I's T's Y's
abs


Its good to get back to the Josh Strength Method!

Bench and Squat work

Friday I benched
2x10 reps 235lbs
incline 3x3 205
decline close grip 2x8 235
scap work
pull over to press 3x10 110
curls
abs

Squat work
2x8 reps 365
reverse lunges 2x6 65lbs
one leg deads 3x6
clam shells and leg curls


all and all two good days of solid work. I had a long weekend of eating food too early and drinking so I was pleased to see my bodyweight only at 275 today. I got one more week then a deload. I plan on reducing carbs for most of the deload then right before my next block eating a bunch more. The next block is very, very, high volume with 10 sets on the main movements. During this time I will probably backload everynight.

Deadlift Offseason Work

Deadlifts 12 sets of 1 445lbs rest 1 minute
Prison Rows 3x6
Pulldowns 3x10
Meadows Row 3x6
Shrugs 3x12 315lbs
Abs


Felt explosive today with 445. Bodyweight Has leveled off 274-276 pretty much every day now that I have figured out my carb situation. Looking to lose about a pound a week at this point and try to get a little bit stronger. It has been crazy busy at work and with court as of late so I am getting my lifting in at all kinds of random ass times right now. Looking forward to the end of this week to get some consistency back.

Board Pressing

Close Grip 3 Board (because I forgot to modify it to a 2 Board Press) 8 sets of 3 255lbs 1 minute rest
DB Military 2x12 60lbs
face Pulls 4x10 70lbs
bent over fly 4x15 20lbs
I's T's Y's 3x15 7.5lbs
shoulder box 4x10 10lbs
lower abdominal work


Lost of shoulder volume today. Bodyweight 276 after weekend of loading up. I have been reading Kiefers articles on Creatine and put in to place my new protocol. 20 grams after workout and 20 at night when A.M. training. If afternoon training 40 grams during my carb up. Off days 40 grams at night. I know of other larger than myself lifters who go upwards of 50-60 grams but my stomach will get too angry if I do that. I have done the load then the maintenance phase before and in the study it showed that maintenance did not maintain creatine levels. So we shall see.

Changes and Back to a Winning Formula

So last week I was squatting and doing pretty good. 455x2 flew up. However when I went to take 470 everything went crashing forward. This is very frustrating and I am glad this happened. I started The Cube Method as a break from Josh Bryants program which is very tough. Now forgetting that I spent good money for an off-season program with Josh, I decided to commit the sin of changing something that is not broken. Using Josh's method I went from 1223 to 1339 then 12 weeks later 1405 lbs total. So what the hell was I thinking.

Now I am not saying The Cube will not work...just not for me. My body just does not respond to max effort work week after week like others. That and if I get on a program that allows a lot of leeway I tend to get competitive and try to smash pr's every week.

Other changes I am carb backloading. I feel like I want to make a run at 1500 in the 275's which will put me toward the top few in Maryland in that weight class. The SHW division is full of 300+ pounders who have a big advantage over my 280lb bodyweight. So as of now I am fluctuating between 273-276 depending on the day. Its been 2 weeks and I am visibly leaner in my stomach.

Training Friday
Bench 2x10 225
Incline 2x3 200
Decline Close Grip 2x8 235
Scap Retractions and Overhead Press
Pullover to Press 4x10 100lbs
Scott Curls 4x12 60lbs
Iso Abs

Saturday
Squats 2x8 355lbs
One Leg, Leg Press 3x10 165lbs
Reverse Lunge 3x10 60lbs  (dear god this hurts)
Clam Shells
One Leg DB Deads 4x8 30lbs
Leg Curls 3x8
Land Mines 3 sets of 6

Pet Peeve: Combining Programs

If there is one thing that bothers me in the powerlifting world, it has to be in-experience trainees combining training programs. I hear at least once a day "Well, I am doing 5/3/1 but I do speed days like Westside." Or "I am doing cube but putting in Mountain Dog Training" and so on and so on.

Where this bothers me is that it is a horrible idea if you do not know what you are doing. I see so often someone changing linear progressing program into a Max Effort/Dynamic Effort style routine. Expecting to add pounds each week in a linear style at maximum effort is usually a recipe for plateauing in 3-6 weeks. There is a reason the westside method uses a conjugate style of training with the max effort movements. Now the modifying of 5/3/1 seemed to be the start of this. Jim Wendler gave us a simple to follow, meat and potatoes program to follow. Its core principals are slow, linear gains, that result from a simple sub-maximal percentage plan. Its virtually plug and play with the main lifts. Then you can choose your assistance lifts to customize the program. Simple right...

Apparently wrong. Most trainees could not resist a chance to fuck up a good program. "Well on the 5's day I do to failure than 2 forced reps," or "I max out after the workouts" etc... This changes the very principles of the program and these same ass clowns then bash the program for not working when they essentially were not doing said program.

Stop thinking you know more than the authors of programs people. If your training age is less than 5 years or your total is less than class 1, you probably have no business altering the core of reputable programs. Now I am not saying you can't alter the assistance or if the program allows, push forward or pull back a little.

Powerlifting is expanding which is great. However novice trainees are driving experience lifters bat shit crazy with issues like these. It is awesome that in a competitive sport so many top lifters and top trainers are willing to give away so much free information. However, they are constantly being driven away by the same dumb-ass questions that get asked 50 times a day about how to change their programs. The most recent offender is the Cube Method. I know Brandon Lilly has to be pulling his beard out over questions regarding such a simple program. The Cube Method facebook page seems more like a powerlifting forum than anything now.

Take it from someone who has only been lifting for 3 years and sticking to the programs as written. I trained for one year on 5/3/1 and totaled 1223 in my first competition. I started out in the gym with like a 900 total. Then I did the Josh Strength Method for a year and totaled 1339 then 1405. So 2 years for a damn near 200 pound bump in my total. I did not modify a single principal and just gave it hell in the gym. This is the recipe for success. For 30 bucks you can get an awesome program that will take you to the next level if you just follow the program and work your ass off.

Stop Thinking and just Do! This goes for all people totaling less than Class 1 or Master Class. A simple approach is best in these situations, for you are a beginner.

Just my 2 cents...

heavy deads

I did not feel great today, just one of those sluggish days. However I deadlifted what I was supposed to.

510x2 3 sets

deadlift to knees 315x3 335x3 355x3

spine good mornings 135x7 3 sets

db one arm rows 3x5 115lbs

face pulls double average bands 2x20

http://www.youtube.com/watch?v=prq1e9GDdhA

assistance day

This is basically weak point training. My shoulders suck, you can look at my shoulders and tell I am not a good bencher so now I do overhead pressing every chance I can get

seated overhead press
105x5, 135x5, 135x5, 135x5, 145x5

Dips
4x6

Meadows Rows
70x5, 90x5, 115x5, 115x5, 115x5

Curls 3x15 with 60lbs

Land Mines 3x5

Side raises- AMAP around 30 reps with 12.5

squat for speed

Im posting this 2 days late. I am happy with my squatting today. I kept my chest up and really got good speed on my squats.
Squats
315 for 8 sets of 3
365x2
405x2 (still good speed)

Squats 5x5 oly stance paused
225, 225, 225, 225, 275

KB swings 3x15

Plank Holds 2x1 minute

I was a little late to the gym so this is all I could get in. I am happy with this session and hopefully will be getting better my next heavy day.

Heavy Bench

Paused bench
255x2, 255x2, 265x2, 275x2, 290x2
I am happy that 290 was good with 4 sets before it
Close grip bench 5 second negative 1 min rest
225x5 rest 225x3
Close grip touch and go 135x15, 145x15, 160x12
pull downs 100lbs amap
overhead db press 30lbs amap (around 25 reps)

Bodyweight is steady at 275 in the am which is good, did a lot of rep work today just trying to get healthy and put on some decent muscle for this off-season. My new bench form takes a little getting used to however I felt strong with it.

deadlift reps

Deadlifts for reps
425lbs x 8 reps and a very purple looking face
deficit 455x1 3 sets
close stance paused squats
225x3, 275x3, 315x3
Snatch Grip Pulls
the bar with some truck tires attached for 3 sets of 8
leg raises.

8 reps is the most I have done on deads in years probably. It was as awful as I thought it would be. However with the goal of a 650ish pound deadlift, I have to put in the work

Excited for Max Effort Bench tomorrow now that I have fixed my technique.

Max effort squats

Today was good and bad but a great learning experience. A max effort day is great for accessing where you break down in your form as the weight gets heavy.

Squats 405x2, 430x2, 465x2 (10lb 2 rep PR)
wrapped knees 465x1 (I wrapped my knees because I may do a competition where you have to wrap your knees, this felt awkward and awful and I may not do that competition if it does not get better.)
seated good mornings 3x8 95lbs, 115lbs, 135lbs
leg press 3x20 3 plates
seated band leg curls 50
abs decline 30

during squats I dropped my chest while coming out of the hole on my heavy lifts. This is a half mental, half physical problem.
The solution will be paused squats in the hole and seated good mornings. For the mental side, I will just have to get my head out of my ass.

http://youtu.be/BR-LJzCLT98

cube reps bench

floor press 225x8 too light 235x8 just right
close grip bench 135 for 3 sets of 12
log press 4x20 extra lbs, 4x40 extra lbs, 3x50 extra lbs, 3x50 extra lbs
band press downs 100
pull ups 3x8 assisted


this was not too hard of a session. Still figuring out how much weight to use on these different days. Im sure by the end of 10 weeks I will figure something out.

Dynamic Effort Deadlifts Cube style

Deads 8x1 405
added 1 chain each side x1
added 2 chains each side x1

I do speed deads for only one rep, This has always worked for me.

Snatch Grip Deads 3x6 225
Front Squats 3x5 135
Shrugs 3x12 275
GHR 2x5 (the ghr digs into my thighs so the pain hurts more than the actual movement)
face pulls x50

Deads felt good and fast today below are the 3 videos I took

http://www.youtube.com/watch?v=cN6e3lHxiQo   2 chains

http://www.youtube.com/watch?v=aZhaVj0A31A  1 chain

http://www.youtube.com/watch?v=dF_uDB_qu9E

Assistance Day

Overhead presses 3x8 95lbs
Pull ups assisted 4x6
Chest supported rows 4x10
JM Press 3x10 75lbs
Curls 3x12
Leg raises 3x12

I suck at overhead pressing so this will be a staple on my assistance day. Everything else is for weak points. I do not spend enough effort on pull ups and rows. Hopefully this will yield me a few gains in the future.

Bodyweight: still fat...

Squat reps day
355x8 reps after viewing the video I should have either did more reps or throw a second set with higher weights in. This was too easy so next rep day I will adjust accordingly
Good Mornings with 85lbs 3 sets of 5
lunges with 20lbs 3 sets of 15
paused oly squats 5 second hold with long negative 225 for 3 sets of 2
abs 60 reps

All and all an easy day that I am now feeling guilty about. But I am a long ways from competition so I wont be too hard on myself. Everything is feeling o.k. at this point.

http://youtu.be/Xm2cp8tFNk8

Dynamic Effort Bench

2nd day of cube calling for some dynamic effort bench.

Bench (with what I can only guess is an earth crushing amount of Chain weight...no seriously I dont know how much chain weight because who gives a shit)
8 sets of 3 with 185+chain
1 set of 1 with 205+chain
1 set of 1 with 225+chain
1 set of 1 with 245+chain (this is when the speed of the bar finally slowed down so I stopped there)

Incline Dumbbell
65lbs for 2 sets of 15

band press downs with red elitefts bands (im sure its light or average) x100

log clean and press with no added weight 3 sets of 5

band flys 2 sets of 12

Bench went well especially since I have corrected not squeezing my lats at the bottom of the movement. This alone could have cost me 20-30lbs last meet. Everything is moving in the right direction.

Supplements
Mp Assault
Green Mag
Samuel Adams
ZMA

Cube Heavy Deads

Keeping a new log away from sites like T-nation, Bb.com, etc... just because I dont feel like messing with those sites at the moment

Starting a new training cycle and going with the cube method since I am off-season and want to just mess around with an easier program than Josh's. Started at my new gym today, Back to Basics in Towson, which is a hole in the wall with serious lifters. This environment is exactly what I need to keep improving.

Messed around with Sheiko a week ago and hated life and lifting so I stopped that...

Todays work

Deficit Deadlift
480x2 for 5 sets

Deads paused at the knee
315x3 for 2 sets

DB rows
65 for 3 sets of 10

DB Shrugs
75 for 2 sets of 20

30 leg raises and 3 sets of 5 GHR

Bodyweight in the A.M is around 275-276

Supplements
Pre workout MP Assault
Post Green Mag
ZMA to sleep