Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
I figured even though I keep a log over in the indigo section, it'd be cool to start one here too.
Right now my goal is to enter my first meet in December and see how I do. I am not the biggest or strongest guy on the block by far, but I am progressing at a good rate so what the hell.
My best lifts right now stand:
Squat - 275 x 3
Bench - 295 x 2
Deadlift - 485 x 1
Edit:
At the moment I am training towards my first powerlifting meet in december, but I am doing strongman type training because it is bringing the most gains. That and I just dig the way they train.
My workouts will seem like a mess and all over the place, but it's a structured chaos kind of thing!
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Yesterday's Session - Bench Deload
A1. Med Ball Chest Pass - 4 x 1
A2. Med Ball Snatch Throws - 2 x 1
(2 passes, 1 throw circuit)
B. Depth Plyo Push Ups - 2 x 1
C. Bench Press (powerlifting setup, competition grip)
4 x 5 with bar, 2 x 3 with 95, 135 x 3, 165 x 3
185 x 3, 195 x 3, 205 x 3
215 x 2, 225 x 2, 235 x 2
245 x 1, 255 x 1, 265 x 1, 285 x 1 (smooth)
Supersetted with 4 x 1 broad jumps onto box
D. Fat Bar Bench with Shrug Set up - 3 x 10 with 175
E. Incline Bench - 115 x 10, 125 x 8, 135 x 6
F. DB bench - 65 x 13, 65 x 18
Good easy bench session yesterday, upping my calories and taking the volume low to supercompensate. This session felt good both mentally and physically.
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Today - Back deload
A. DB Jumps - 2 x 1 with 25 lbs, 2 x 1 with 65 lbs
B. Deadlifts
135 x 5, 185 x 5, 225 x 3, 275 x 3, 295 x 3, 315 x 3, 335 x 2, 345 x 2
C. Speed Deads from Platform - 4 x 1 with 225
D. Chins - 50 reps in 4 sets (alternating between wide-overhand, and close-neutral)
E. DB Rows - 95 x 25 (no straps)
F. Single-Arm BARBELL Rows - 2 x 8 with 95 lbs
Pretty good session today, worked up to a moderate weight on deadlifts that I could get without rounding my back, hit a strapless PR on db rows and hit a PR on wide overhand Pull ups (21 reps). All in all a goo day.
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Shoulders - Deload - AM
A. Band Overhead Pull Parts - 3 x 5 sec hold with purple bands
B1. Hip Snatch - 3 x 3 with 90 lbs
B2. Vertical Tuck Jump - 3 x 1
C. Military Press
65 x 3, 85 x 3,
105 x 3, 115 x 3,
120 x 2, 130 x 2
140 x 1, 150 x 1, 160 x 1 ( 10 lb pr with fat bar), 175 x 0
D. Wide-Grip Military Press
85 x 3, 95 x 3
105 x 2, 110 x 2
120 x 1, 130 x 1, 2 x 1 with 140
E. Bradford Press - 65 x 15, 65 x 12
Good session today, splitting my workouts up today so I can get more carbs in.
My periworkout was:
w 30 = 2 scoops MAG-10, 1.5 scoops workout fuel
W(before my first work set of mil press) - 2 scoops MAG-10, 1 scoop workout fuel, 5g creatine
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
PM
A. Lateral Raises to Ears
2 x 20 with 10 lbs (warm up)
8 x 8 with 20 lbs
(30 seconds rest between sets)
B1. Seated Lateral Raises - 2 x 10 with 20 lbs
B2. Seated Front Raises - 2 x 5 with 20 lbs
B3. Seated DB Press - 2 x 10 with 20 lbs
C. Plate Front Raises (1 sec hold at peak) - 3 x 12 with 35 lbs
D. Band Pull Aparts - 3 x 20 with Purple Bands
E1. Depth Jump For Height - 2 x 1
E2. Vertical Jumps onto Box - 4 x 1
Decent shoulder session tonight, feeling my medial delts pretty good. But mostly tonight was just about pump work and getting some more nutrients in there while dropping the volume.
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Today - Arms Deload
A. Broad Jumps - 2 x 1
B. Med Ball Snatch Throws- 2 x 1 with 10 lb Ball
C. Speed Bench with 2 chains per side - 9 sets of 3 reps with 135 (3 close, 3 medium, 3 wide)
D. Close-Grip Bench off 2 board
135 x 5, 185 x 3, 205 x 5, 2 x 5 with 225
E. Overhead Triceps Extensions - 3 x 12 with 65 lb DB
F. Bench Dips - 10kg x 20, 2 x 15 with 45 on lap
G. Pronated Tricep Kickbacks (2 sec hold at peak) - 3 x 15 with 15s
H. Barbell Curls - 2 x 15 with 65
I. Seated DB Curls - 3 x 8 with 45s (5 lb and rep PR)
J. Standing Hammer Curls to ears (1 sec squeeze at peak) - 2 x 12 with 25s
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Session A:
A. Medicine Ball Push Press - 4 x 1 with 10 lbs
B. Vertical Jumps - 3 x 1
C. Military Press
2 x 5 with Bar, 75 x 3, 85 x 3, 95 x 3, 110 x 3, 120 x 3, 2 x 2 with 130
5 x 5 with 110
D. Sumo Deadlifts in Ace Briefs
135 x 5, 185 x 3, 225 x 3, 245 x 3, 270 x 3, 2 x 2 with 290
2 x 5 with 255
took briefs off than:
E. Speed Pulls with Fat Bar Standing on 3inch Platform
2 x 1 with 155 double overhand grip
2 x 1 with 205 mixed grip
2 x 1 with 155 double overhand
(no belt on all sets)
2 x 5 with 265 (belt)
Next time I think I am just going to skip the fat bar pulls and cut right to the chase and take a cheese grater to my shins!
I am pulling in briefs because I want to save my hips because I will be pulling sumo everyday. Also I will not be doing my planned 5 x 5 after my ramping, I will be sticking to a 2 x 5 for the deadlifts because for me it is just so much more stressful pulling than it is squatting and pressing, (my sumo is basically a full squat form the floor).
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Session A - More draggin' Ass
Feel Like shit since waking up so:
A1. Lunges - 2 x 12 with BW
A2. Hanging Ab Raises - 2 x 5
A3. Back Extensions - 2 x 8
A4. Slight Incline Push ups - 2 x 15
B. Single-Arm DB Snatches - 45 x 3, 2 x 3 with 65
C. Military Press
Bar (65) x 5, 85 x 3, 95 x 3
110 x 2, 120 x 2
130 x 1, 140 x 1, 150 x 0 WTF
2 x 5 with 110
D. Sumo Deadlifts (briefs)
Warm Up: 135 x 5, 225 x 3,
270 x 3, 290 x 3
310 x 2, 335 x 2
355 x 1, 365 x 1, 375 x 1, 385 x 1 <-- FELT WAY TO F*CKEN HEAVY
Cut the session there. Will go back later to finish the deads and back assistance work.
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
PM
A. Top-Half Giant Cambered bar Squats from pins
Worked up to 385 for 3 cluster reps
B1. Deadlifts - 4 x 3 with 295
B2. Fat Bar Clean and Push Press - 3 x 5 with 110
B3. Farmers Walks - 2 x 20m with 160 in each hand, 2 x 40m with 80 in each hand
C. Military Press - 5 x 8 with 110
D1. Lateral raises - 3 x 10-14 with 25s
D2. Front raises - 3 x 3-5 with 25s
D3. DB Press - 3 x 5-10 with 25s
E1. Plate Front Raise - 35 x 10, 3 x 10 with 25, 35 x 10
E2. Band Pull aparts - 5 x 20
F. Rear Delt Lateral Raises - 3 x 20 with 8 lbs (35 sec rest between sets...burned the crap out of them!)
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
AM - Shoulders and Posterior Chain Spec
A. Sumo Deads - 135 x 5, 225 x 2 (my hips are f*cking done)
Had to move on to
B. Military Press
2 x 6 with 65
85 x 3, 95 x 3
110 x 2, 120 x 2
130 x 1, 140 x 1, 130 x 1, 140 x 1
5 x 5 with 110
C. Suspended cambered bar Goodmornings
Worked up to:
180 x 3, 200 x 3,
220 x 2, 230 x 2,
240 x 1, 250 x 1, 260 x 1, 270 x 1 (100 lb PR! since august, stoked about these!)
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Yesterday:
Return to performance training and never been happier!
AM:
A1. Military Press- 95 x 5, 105 x 4, 115 x 3, 125 x 2, 135 x 1
A2. Trap Bar Deads standing on 3 matts - 195 x 5, 215 x 4, 235 x 3, 255 x 2, 270 x 1
B. Bench Press (shrugs set up) - 185 x 5, 195 x 4, 205 x 3, 220 x 2, 230 x 1
C1. Incline DB Triceps Extensions - 4 x 10 with 25
C2. Band Pushdowns - 4 x 12
D. Incline Db Curls - 6 x 6, 2 x 8 all with 25s
1 x 15 15 hammer curls with 10 lb plates
Felt decent this session, GREAT PUMP on the arms this workout. Full Body tonight.
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Crazy Session Yesterday!!
Activation
A1. Vertical Jumps - 5 x 1
A2. Power Snatch from the Hang - 90 x 5, 3 x 5 with 110, 100 x 5
A3. Band Pull Aparts - 5 x 20
Dynamic Effort
B. DE Push Press
3 x 3 with 100
2 x 3 with 120
2 x 3 with 100
Circa max (ended up being max effort today)
C1. Yoke Bar Front Squat
85 x 5, 135 x 3, 150 x 3, 170 x 3,
2 x 2 with 195
215 x 1, 225 x 1, 235 x 1, 245 x 1 (some kind of big PR)
C2. Deadstop DB Rows - 5 x 8-10 with 65s
C3. Incline DB Bench - 55s x 10, 4 x 10 with 65s
Max effort
D1. Deadlifts
135 x 5, 245 x 3, 335 x 2, 385 x 1, 435 x 3 (another big PR! 2 clean, had to hitch the shit out of the last one but I got it!)
D2. Pull Ups - 3 x 5
Just crazy good session last night, I am loving the PRs. Video later, but I got my front squat nice and deep with no lower back roundage and my deadlift technique was not THAT bad and still pulled the long awaited pr. I have a good feeling about this program..
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Session 1
A1. Military Press
2 x 6 with Bar, 5 x 5 with 110
A2. Trap Bar Deads standing on 3 matts
2 x 3 with 150, 5 x 5 with 215
Session 2 (just because session 1 got interrupted)
A1. Vertical Jumps - 3 x 1
A2. Bench Press - 2 x 5 with Bar, 155 x 3, 3 x 5 with 200, 2 x 5 with 175
A3. Band Pull aparts (super slow) - 3x 5-8
B. Lever Chest rolls - 3 x 5 reps with 2 sec squeeze at peak, 2 x 10-12 sec hold
C. Lever chest roll to pull up - 4 x 3
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Friday - Strongman Day
A. Olympic Style Squats
Worked up to 5 x 2 with 110 against Strong Bands
than took bands off and worked up to:
210 x 2
220 x 2
230 x 2
B. Behind the Neck, Snatch-Grip Push Press (very slight leg drive)- 5 x 5 with 90
C. Deadlifts with Fat Bar
Worked up to a weight that I could feel what my projected max would be (today I felt maybe 415)
130 x 6, 220 x 5, 265 x 3, 315 x 2, 355 x 1, 385 x 1
Than did:
290 x 2
310 x 2
330 x 2
Rest 30 minutes than did:
D. Farmers Walks - 3 x 15m with 105 in each hand
E. Prowler pulls using chains (hand over hand) - 6 x 20m with 1PPS
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Last nights training and decisions*
A1. Clean High Pull 110 x 5, 130 x 5, 2 x 5 with 155
A2. Band Pulldowns - 4 x 20
B1. Circus DB Overhead Press - 55 x 3, 75 x 1, 95 x miss, 85 x miss
B2. Pull Ups - 4 x 10
B3. Snatch High Pulls - 2 x 8 with 130
Stopped had to take training partner home and got pissed at myself. We had a discussion how I have been stuck longer than I should be because I have been limiting myself mentally. Went back and did.
C. DE Bench - 6 x 3 with 155 and 1 chain per side (3 diff grips)
D. Circus DB Press Again - 55 x 3, 75 x 1, 85 x 1, 95 x miss (DAMMIT)
E1. Trap Bar Dead
150 x 3, 240 x 2, 330 x 1, 380 x 1, 420 x 1, 470 x 1, 490 x 1 (BIG PR!)
E2. Floor Press
155 x 3, 185 x 3, 215 x 3, 245 x 2, 265 x 3 (30 lb PR)
Realization:
I have decided to say screw it and tossing my lot in at a strongman competition over in allen town, PA July 21st. I looked at the events and 90% of them play to my strengths so I figured its as good as time as any to get the ball rolling.
The events are:
A. Alternating Circus DB Press - 100# and 120#, or 120# and 140# (I am screwed on these if I dont bring them up!) {I listed two weights because I haven't decided yet what class im going in at]
B. Keg Carry - 60 sec, 50 ft each keg - 200#, 220#, 230# OR 220#, 250# 270#
C. Car Deadlift - 60 sec time limit, suit and straps ok. - Economy car (i read somewhere its 550 for heavy weights and 450 for light weights?)
D. Max tire flips in 60 sec - 450# OR 550# tire (i have no idea where i am going to find a tire...)
I am not worried at all for anything except the Circus Press, the tire flips, and perhaps maybe the car dead (worried the number may be wrong).
I am putting it into blast mode for eating and training, going to hit Overhead pressing hard and hammer the shit out of my back. I have 10-11 weeks to get my SHIT TOGETHER.
"I love pressure. I eat it for breakfast.." - Stanely Goodspeed
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
Thanks for the support zack! I am nervous for my first competition but I think with another 9-10 weeks of solid training and eating and 1-2 week deload before the event I shouldn't do to shabby!
Join date: Feb 2010
Location: New Jersey, USA
Posts: 809
After some thinking I am planning on attacking my overhead weakness like so:
I am going to train two different types of overhead training during the week, push jerk to build strength specific that will carry over to the circus db press, and overall shoulder strength.
I will also be training three lifts daily:
A. Yoke Bar Squats (using the yoke bar to get a little more posterior chain in there as well as to not tear up my shoulders)
B. Circus DB Press
C. Deadlift or Deadlift variation more specific to the car dead
And my Split will be:
Day 1 â?? Clean and Jerk Pattern
Day 2 â?? Squat Pattern
Day 3 â?? Lats and Biceps (mostly pump work, nothing too crazy)
Day 4 â?? Strict Press Pattern
Day 5 â?? Deadlift Pattern
Day 6 â?? Some Bench Pattern (to keep balance mostly, this will be lower volume) Events
Day 7 - OFF
I may work in SOME events a few other days of the weeks, but they'll be light to moderate weights or ran as a medley.
As the days draw closer to the big day I will practice the events more.
Of course I'll adjust my plan as I go.
Edit:
I will also be pushing the prowler 4 days a week, 2 explosive days, 2 super heavy days. And I will include bonus sessions for abs, their definitely a week point. I need more abs period.
