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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Phase 1 Week 1 Back and Biceps (w/ bench)

A) Bench
315 x 2 (paused PR)

B) Weighted Chins
BW x 5, +15 x 3, +30 x 3, +45 x 3
+60 x 3
+75 x 3
+100 x 3 PR
Haven't done these in a long time and I'm a bit heavier so this is cool.

C) Straight-Arm Pulldowns
110 x 7, 8, 8
AR: calf rises w/ 5 second stretch at bottom

D) Neutral Grip Pulldowns
180 x 6-8 x 3

E) DB Pullovers
75 x 12 x 3

F) Preacher Curl
3 x some

G) DB Alternating Curl (strict)
40 x 8 x 3
40 x 12 no as strict at the end

H) Rope Hammer Curls
3 x some

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jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

Nice chins. Looks like our getting the hang of that new foot placement too. Consistantly impressed as I'm sure most are who check in here..

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

No Squats/Deads today? :o

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Dlouda wrote:
No Squats/Deads today? :o


Haha well I did around 15 minutes of foam rolling and stretching at the start, and went to try a ghetto version of trap bar deadlift but it felt terrible so I just benched instead. Don't hate me! :)

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Foam rollin's good lol, I do it a couple times a week, it really does cut down the soreness by a lot. And lol, the trap bar at my gym has rotating handles.... whoever invented that thing should be slapped, it's impossible to grip lol.

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samoth2
Level

Join date: Jun 2010
Location: Denmark
Posts: 1111

ashylarryku wrote:
samoth2 wrote:
Sessi! I'm jelly.


I'm jelly of your bath tub of protein powder, so we're even :P


No whey man. Besides you're like the king of sexy supplements as well.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Dlouda wrote:
Foam rollin's good lol, I do it a couple times a week, it really does cut down the soreness by a lot. And lol, the trap bar at my gym has rotating handles.... whoever invented that thing should be slapped, it's impossible to grip lol.


I was using a Hammer Strength shrug machine as a trap bar, but it is just too awkward lol.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

samoth2 wrote:
ashylarryku wrote:
samoth2 wrote:
Sessi! I'm jelly.


I'm jelly of your bath tub of protein powder, so we're even :P


No whey man. Besides you're like the king of sexy supplements as well.


Lol I am a Biotest whore.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Phase 1 Week 1 Shoulders

A) Squat up to 315 beltless
B) Bench 225 x 4, 245 x 3 x 2
C) Deadlift up to 500 beltless PR

D) Seated OH Press from Pins w/ Mini Bands
185 x 5 x 4
205 x 5 cluster reps

E) Seated DB Press (active rest = shrugs)
80s x 6 x 3

F) Standing DB Press (active rest = face pulls)
55 x 5 x 3

G) KB Lateral Raises
3 x 12-15

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samoth2
Level

Join date: Jun 2010
Location: Denmark
Posts: 1111

How much do you fell your getting out of the belt?

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

samoth2 wrote:
How much do you fell your getting out of the belt?


Mm, it helps more on squats than it does on deadlift. 345 is the heaviest I've worked up to beltless on squat, but I'm going to push it soon and see how it feels.

Phase 1 Week 1 Squats

A) Squat
worked up to a beltess 335

B) Bench
255 x 3
275 x 2 x 2

C) Deadlift
365 x 3
405 x 2
435 x 2 all beltless

D) Squat w/ Red Mini Bands (looped 4 times at the top)
255 x 5 x 4
275 x 5 cluster reps

E) "Trap Bar" Deadlifts on HS Machine
5 plates x 6 x 2
5 plates and a 25 x 6



NOTES: Band squats felt great, it was my first time trying these out. I would like to be able to work up to 315 for my cluster sets during the last week. We'll see :)

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samoth2
Level

Join date: Jun 2010
Location: Denmark
Posts: 1111

ashylarryku wrote:
samoth2 wrote:
How much do you fell your getting out of the belt?


Mm, it helps more on squats than it does on deadlift. 345 is the heaviest I've worked up to beltless on squat, but I'm going to push it soon and see how it feels.


That makes me look forward to getting a belt even more. Now I fully expect to hit a 440 squat the first time I use the belt or else I'm blaming you! trololol

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

incorporating lots of band work I see! How are you liking it so far?

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

Dude your squat form is definitely getting better, good job.

Also you aware of Enter Shikari?

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

samoth2 wrote:
ashylarryku wrote:
samoth2 wrote:
How much do you fell your getting out of the belt?


Mm, it helps more on squats than it does on deadlift. 345 is the heaviest I've worked up to beltless on squat, but I'm going to push it soon and see how it feels.


That makes me look forward to getting a belt even more. Now I fully expect to hit a 440 squat the first time I use the belt or else I'm blaming you! trololol


If you don't hit 455 I will punch you in the face. Reverse trolololol

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Dlouda wrote:
incorporating lots of band work I see! How are you liking it so far?


My squats felt SO great yesterday with them. I'm liking everything so far and don't know why I haven't tried this out sooner.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Jab1 wrote:
Dude your squat form is definitely getting better, good job.

Also you aware of Enter Shikari?


Thanks! It felt even better today.

Yes I've heard a couple of their songs. I like what I've heard so far. Post a song in here or pm me.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Phase 1 Week 2 Bench

A) Squat
315 x 1
335 x 1
Form is feeling and looking MUCH better. I think I'm doing a better job at staying upright and keeping my elbows under the bar.

B) Bench
225 x 4
245 x 3
265 x 2 x 2

C) Deadlift
365 x 5
405 x 3
425 x 2
455 x 2

D) Bench w/ Double Minis (around 100 lbs added at the top)
195 x 5 x 4
205 x 5 (cluster reps)
215 x 5 (cluster reps)

AR: DB curls

E) CGBP
225 x 6 x 2
225 x 5 x 2

AR: DB curls

Wow I cut this short because my strength just plummeted after around 5 reps because I had an insane pump going. On the last 2 sets, the first 4 reps flew up and then the 5th was a bit of a grinder.



NOTES: Squats are feeling MUCH better as of late. I've changed the HFS up a bit to just work on getting more beltless singles in. I plan to add a set each week. It's going great so far.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Phase 1 Week 2

A) Bench
225 x 3
255 x 2
275 x 2
295 x 1 x 2
I was planning on going heavier but this bar was bent and just did not feel right at all.

B) Deadlift
365 x 5
385 x 4
405 x 3
425 x 2
455 x 1

C) OH Press from Pins Against Red Minis
195 x 5 x 4
205 x 5 x 2

D) Seated DB Press
80s x 6 x 4

E) Standing DB Press
55 x 5 x 4

Finished with some lateral raises, then stretched and foam rolled for 15 minutes or so when I got home doing mainly Michael Ranfone's corrective complexes.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Phase 1 Week 2
Back and Biceps


A) HFS Bench
worked up to 315 x 1 as usual lol, too easy

B) V-Bar Pulldowns
180 x 10, 8, 7
165 x 10
Wow huge pump after these, strength dropped quickly as a result which usually happens.

C) Straight-Arm Pulldowns
4 x 10-12

Active Rest: KB lateral raises

D) DB Pullovers
75 x 12 x 4

E) Meadows Stretchers
4 x 12 wow these were harder than they look lol

F) Alternating DB Curls
45s x 7 x 4 strict

G) Preacher Curls (3 second negative and 1-2 second pause at full stretch)
60 x 6-8 x 4
Wow I am humbled lol. These were rough and I'm used to using around 100 lbs for reps.


H) Rope Hammer Curls
4 x some
just went for a good pump and more fatigue to finish the session. Didn't count reps

NOTES: This was one of my best sessions in a long time. I'm not sure what it was but I wasn't wired or anything, I was just so focused and ready for each and every set. Rest periods were shorter than ever and I was still able to go to town. Maybe it's something to do with Brain Candy but I didn't have it today. We'll see if this continues.

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VTBalla34
Level 5

Join date: Mar 2009
Location: District of Columbia, USA
Posts: 7534

Hey buddy, first time really stopping into your log but I watched your meet video from last month--real impressive...your deadlift attempt looked mad easy--definitely had more in you. When are you planning on competing again? Keep up the good work partner.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

VTBalla34 wrote:
Hey buddy, first time really stopping into your log but I watched your meet video from last month--real impressive...your deadlift attempt looked mad easy--definitely had more in you. When are you planning on competing again? Keep up the good work partner.


Thanks! I need to stop by your log soon. I followed it for a while back but you had some injury IIRC and disappeared for a while. Glad to see you're back at it!

I signed up for my first sanctioned meet, ran by USAPL, on July 14th. It's called the Sunflower State Games in Topeka, KS. I would love to come in to compete in the 198 weight class because the record deadlift for guys my age is 638 right now and I think I have a shot of beating that before I turn 24 (20 months from now).

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

Had a GREAT session today! Bummer stlthx couldn't make it, because it would have been even better.

Phase 1 Week 2
Squats


A) Squat
225 x 5, 235 x 5, 245 x 5, 255 x 5

B) Bench
225 x 5 x 4

C) Deadlift
365 x 5 x 4

D) Banded Squats (a little more band resistance than last time, but same/more bar weight)
255 x 5 x 4
275 x 5 cluster reps
285 x 5 cluster reps PR

E) SSB w/ Double Minis
150 x 6
170 x 6
190 x 6
200 x 6 ROUGH

F) Farmer Walks
300 for a lap
340 for a lap
380 for a lap
510 for a shorter lap PR
lol this was HEAVY but I'm psyched I was able to do it. It looked really intimidating but our coach and one other guy did it, then another attempted and failed so I had to go for it



NOTES: All around GREAT session. I think my butt wink at the bottom of the squat has improved a lot, just need to work on keeping my chest up and knees out and I could be putting up some much better numbers.

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jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

Nice depth on those squats, definitely improved form. Cool farmers walks too, I definitely wouldn't have the grip for that sort of weight.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3828

@jake: Thanks!

Phase 1 Week 3
Bench


A) Squat
245 x 4, 265 x 3, 275 x 3, 255 x 4, 275 x 3

B) Bench
235 x 4 x 5

AR: KB curls

C) Bench Against Double Minis (~90-100 lbs at the top)
185 x 5, 195 x 5 x 2
205 x 5 x 2 cluster reps
215 x 5 cluster reps

D) Incline DB Press
90s x 6 x 2
100s x 6
90s x 6 x 3



NOTES: I was out pretty late last night celebrating KU's semi final victory, so I was pretty tired this morning lol. It was a great time, though. There were thousands of kids on the street. It will be even crazier tomorrow night if we win.

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