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.
Saturday, June 29, 2013
Tuesday, June 25, 2013
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
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
Monday, June 24, 2013
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!
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.
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.
Wednesday, June 19, 2013
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.
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.
Monday, June 17, 2013
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.
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.
Sunday, June 16, 2013
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
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
Saturday, June 8, 2013
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...
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...
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