Lol yeah I curl the 100s . . . . for my warmup sets.

Had an AMAZING session this afternoon.

AM

A) Squat
225 x 5, 255 x 4
285 x 3, 300 x 2
325 x 1
Elbows stayed under the bar (for the most part) and this was one of my most solid reps yet.

B) Bench
225 x 4, 255 x 3
275 x 2, 295 x 1
315 x 1
Good speed

PM

A) Deadlift
365 x 5, 405 x 3
435 x 3, 465 x 1
495 x 5 PR 3 reps

B) Deadlift again Double Minis
275 x 5
315 x 5 x 3
335 x 5 x 3 cluster sets

C) KB Swings
70 x 12-15 x 6

I figured I would stop while I was ahead after hitting a 3 rep PR on deads.



NOTES: I was unable to train for the past 2 days due to the championship KU game and a project due today. Splitting the work into two sessions today really helped. My morning session was so-so but I felt great in the afternoon.

@jake: Don't stop chasing me! I need more reason to keep progressing :)

Well, I think I took a bit of a beating from that 495 x 5 PR. Not really sure but I started a session yesterday and made it through 2 HFS movements before I had to shut it down. Everything was heavy and I was achy everywhere. I went in today despite not being sure if I should but I had a pretty good session. I was really focused the entire time and strength was definitely there. I took it extra easy for HFS which I need to keep in mind from now on. I think I'm going too heavy too often and I could benefit with doing lighter (more explosive) weight more often.

A) Bench
245 x 4 x 5

AR: KB curls

B) Deadlift
365 x 4, 385 x 3, 405 x 2, 385 x 2

C) Top-Half OH Pin Press w/ Minis
205 x 5 x 3
215 x 5 x 3 cluster reps
^Weight was up on each set from previous sessions.

AR: face pulls

D) Seated DB Press
80s x 6 x 6

AR: DB curls

E) Standing DB Press
4 sets of 5

F) KB Lateral Raises
3 sets of some, plus 3 mechanical dropsets of front raises

I've been traveling the past few days and didn't have gym access where I was. I also had to cut today's gym session short to finish an assignment and work on a report for an independent study class. Just getting in what I can for now.

A) Deadlift
365 x 4 x 5
405 x 4
The last set at 405 was probably faster than my first set at 365

B) Bench
245 x 4 x 5

C) Squat against Red Minis
255 x 5
265 x 5 x 2
275 x 5 cluster reps
285 x 5 cluster reps
295 x 5 cluster reps PR

b]Back and Biceps

A) Bench
ramping sets of 2-3, then
295 x 1
315 x 1
Like usual lol. Great speed today. Wanted to go heavier but knew it was best not to.

B) Weighted Chins
BW X 6
30 x 5
50 x 5
70 x 5
90 x 5 PR? I think so

C) V-Bar Pulldowns
6 sets of 6-12

D) Underhand Pulldowns
4 sets

E) Straight-Arm Pulldowns
4 sets

F) Pullovers
4 x 10-12

G) Cable Hammer Curls
5 x 8-12

AR: tricep rope extensions

H) Seated DB Curls
5 sets, and finished with a mechanical dropset to standing curls, then rested 15 seconds and finished with rest-pause

NOTES: Pretty good session today. I've been feeling really good during training lately. I had a great pump today, also.

Bench

I am following the strength program right now but basically doing only HFS and foundation work and doing structural if I have time or am feeling good. I have been having poor quality sleep lately (waking up randomly and not being able to stay asleep once the sun is out). I am traveling to Columbus to see my fiancee this weekend, so I'll most likely be taking Friday, and the weekend off so we'll see if I feel better after that. Maybe I just need to lay off the caffeine :P I think that's it

A) Squat 265 x 3 x 3
I turned my toes out quite a bit during the last two sets and it felt great. I'll be toying with this some more.

B) Bench 245 x 3 x 3

C) Deadlift 405 x 3 x 3
First 2 sets were not so great but the last was much better.

D) Bench against double mini bands
205 x 5 x 2
225 x 5 x 2 cluster reps PR

E) Bench w/ Sling Shot
275 x 8 x 2
275 x 6
I felt a major drop off in performance and focus/energy during the last set so I stopped.

Band Deadlifts

A) SSB
240 x 3 x 3
Funny, these are a lot harder than regular squats. I'll keep this in more often and try to bring this up.

B) Bench
235 x 3 x 3

C) Deadlift
405 x 3 x 3

D) Deadlift against double minis
315 x 5 x 2
335 x 5 x 2 cluster reps

E) RDLs
335 x 8 x 3

Finished with some KB swings



I'm heading to Columbus for the weekend tomorrow to spend some time with my fiancee. I don't think I'll be training while I'm there. I think I'm due for a few days off since I haven't really had a true deload in forever. I plan to eat a lot, rest up, and just spend some good much needed time with my woman.

Thanks for the comments, everyone! The fiancee and I had a great time in Columbus. It was a whole lot of nothing, and I loved every minute of it :) We went and saw the Titanic 3D movie in theatres. All I can say is



I had another great session today. Tim P hooked up all of the bootcamp guys with the revamped formulas of Anaconda and MAG-10, and I have been having some great sessions with them. I will definitely be getting this stuff when it comes out. My strength has been feeling great from start to finish, and fatigue is basically non-existent.

Phase 2 Week 1
Bench

A) SSB (keeping weight really low on this for HFS)
220 x 5 x 3

B) Bench
225 x 5 x 3

C) Sumo Deadlift
365 x 5 x 3

D) Sling Shot Bench
315 x 3 x 4
315 x 3, 2, 1 (cluster set)

E) DB Bench
100s x 6 x 3

F) DB Flyes
8 x 3

G) DB Tricep Extensions
6-8 x 3



NOTES: HFS felt great today, and bench felt strong. Look forward to this 4 week phase of training.

@Jab: I just "bought" (lol) their newest CD "A Flash Flood of Colour" and it sounds nothing like their older stuff. Was dizapoint :(

Yesterday's session:

Back and Biceps

A) Neutral-Grip Pulldowns
210 x 6 x 3
This was definitely a struggle at the end, but I had good 1 or 2 second contractions on each rep.

B) Straight-Arm Pulldowns
120 x 6 x 3

C) Seated Row
150 x 6 x 3

D) DB Pullovers
85 x 8 x 3

E) DB Curls
45 x 8 x 3

F) Preacher Curls
8 x 3

G) Hammer Curls
50s x 6 x 3

H) "Trap-Bar" Deadlift
worked up to 7 plates per side x 3 PR
8 plates per side x 1 PR

I showed this exercise to a buddy of mine and it ended up being an ego contest. He got 7pps x 3 but couldn't even budge 8pps lol. Felt good :)

Phase 2 Week 1
Deadlift

HFS
A) Sumo Dead 365 x 5 x 3
B) Bench 225 x 5 x 3
C) SSB 235 x 5 x 3

D) Reverse-Band Deadlift
495 x 3 x 4
495 x 3, 2, 1 (cluster set)

E) Clean Pulls
185 x 5 x 3

F) RDLs
365 x 4 x 3

G) GHRs
3 sets



NOTES: I only had the recommended serving of Anaconda today and felt great. I saved the MAG-10 for an hour after the session. The new formulas are awesome. I had a scoop of PD about 20 minutes after the MAG-10, and then feasted:

3/4 cup dry rice
1 chicken breast (180g)
1 tbsp EVOO
2 cups almond milk
2 scoops whey
1 banana
8g fish oil
5000 IU vit D
1g vit C