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.