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Adam's Indigo-3G Log
 

stlthx
Level 4

Join date: Aug 2007
Posts: 302

I have canoe class then but the one after is good so far

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

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.

stlthx wrote:
I have canoe class then but the one after is good so far


Sounds good, man.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

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.

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

hahahahahaha @ 0:34 of your Trap Bar DL video on youtube. "Sorry about that, asshole"...that is so freaking funny Adam.


Do you use Spike or Spike shooter for preWO stimulant? I definitely need to start using one of those because coffee just isn't the same as an actual "stimulant" supplement.



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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

iDrDan wrote:
hahahahahaha @ 0:34 of your Trap Bar DL video on youtube. "Sorry about that, asshole"...that is so freaking funny Adam.


Do you use Spike or Spike shooter for preWO stimulant? I definitely need to start using one of those because coffee just isn't the same as an actual "stimulant" supplement.





LOL I definitely did NOT say asshole, I said "Yeah, it's cool. Sorry about that". I left my Nalgene bottle on the seated leg curl chair and someone asked if they could move it, I should have said "Yeah, but only if you've squatted and/or deadlifted already" lol.

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 :)

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

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

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

ashylarryku wrote:
iDrDan wrote:
hahahahahaha @ 0:34 of your Trap Bar DL video on youtube. "Sorry about that, asshole"...that is so freaking funny Adam.


Do you use Spike or Spike shooter for preWO stimulant? I definitely need to start using one of those because coffee just isn't the same as an actual "stimulant" supplement.





LOL I definitely did NOT say asshole, I said "Yeah, it's cool. Sorry about that". I left my Nalgene bottle on the seated leg curl chair and someone asked if they could move it, I should have said "Yeah, but only if you've squatted and/or deadlifted already" lol.


haha, my bad, Adam! I mistook "it's cool" for "asshole" haha. Either way, it gave me a much-needed laugh this morning!

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

iDrDan wrote:
ashylarryku wrote:
iDrDan wrote:
hahahahahaha @ 0:34 of your Trap Bar DL video on youtube. "Sorry about that, asshole"...that is so freaking funny Adam.


Do you use Spike or Spike shooter for preWO stimulant? I definitely need to start using one of those because coffee just isn't the same as an actual "stimulant" supplement.





LOL I definitely did NOT say asshole, I said "Yeah, it's cool. Sorry about that". I left my Nalgene bottle on the seated leg curl chair and someone asked if they could move it, I should have said "Yeah, but only if you've squatted and/or deadlifted already" lol.


haha, my bad, Adam! I mistook "it's cool" for "asshole" haha. Either way, it gave me a much-needed laugh this morning!


Haha no now that you say it it does sound like I said that. Glad I could provide the lol :)

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

ashylarryku wrote:
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





Your sumo DL are so powerful! The Clean Pulls might be more effective for you if you improved the technique a bit...more pop, pull the bar with elbows and pull it higher, etc. Check out CT's tutorial in the Video Library.

http://www.T-Nation.com/...pull-from-floor

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Thanks, iDrDan!

Yesterday's training:

Phase 2 Week 1
Shoulders


A) SSB
235 x 5 x 3

B) Bench
225 x 5 x 3

C) Sumo Deadlift
365 x 5 x 3

D) Push Press (these were a bit sketchy since I haven't done them in a few months, but they felt better around 3 or 4 sets in)
185 x 3 x 4
Cluster set: 185 x 3, 2, 1

E) Seated DB Press
85 x 5 x 3

F) Lateral Raises
12 x 3

G) Front raises
10 x 3



NOTES: New Anaconda and MAG-10 are continuing to provide great sessions. I'm going to get in an extra bench specialization session today with a buddy of mine that I haven't done in a few months, so I'm looking forward to se how the numbers have improved.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Bench Day

A) Pin Press (~2 inches off chest)
315 x 3 PR

B) Floor Press
290 x 3 PR

C) Paused Bench
285 x 3 cheap PR

D) Decline Bench
225 x 8 x 3
225 x 6

E) Paused DB
85s x 5-7 x 4

F) Curls
5 sets



NOTES: Another great session today. The new Anaconda continues to provide for a great session, I was just completely focused the entire time. Set a few PRs and still felt great after (not like a train hit me lol). Looking forward to going heavy on squats tomorrow.

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Anechoic
Level 5

Join date: Jul 2008
Posts: 576

Coheeeeeeeeed! Amazing song man, real fun to play.

Great work on the chesticle session. Blasting through those reps. Niiice, I like (Borat voice)

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

@Anechoic: I've seen Coheed a few times live. They put on a great show.

Lol thanks.

Top-half Squats

A couple of lifting buddies and I worked in together on reverse-band deads. It's definitely not what I planned on doing but it was fun. I went a bit too heavy and decided it was best to dial back the rest of the session to be safe.

A) Squat
315 x 2
345 x 1
365 x 1 x 2
These felt pretty great for not having back squatted in a almost 2 weeks.

B) Bench
225 x 5 x 3

C) Reverse-Band Deadlift
495 x 3
545 x 1
585 x 1

D) Top-Half Squat
405 x 3
455 x 3
495 x 3
545 x 3 x 4
Cluster set: 545 x 3, 2, 1

Maybe I had the pins set too high for these but they felt a lot lower when doing them lol.

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

[quote]ashylarryku wrote:
@Anechoic: I've seen Coheed a few times live. They put on a great show.

Lol thanks.

Top-half Squats

A couple of lifting buddies and I worked in together on reverse-band deads. It's definitely not what I planned on doing but it was fun. I went a bit too heavy and decided it was best to dial back the rest of the session to be safe.

A) Squat
315 x 2
345 x 1
365 x 1 x 2
These felt pretty great for not having back squatted in a almost 2 weeks.

B) Bench
225 x 5 x 3

C) Reverse-Band Deadlift
495 x 3
545 x 1
585 x 1

D) Top-Half Squat
405 x 3
455 x 3
495 x 3
545 x 3 x 4
Cluster set: 545 x 3, 2, 1

Maybe I had the pins set too high for these but they felt a lot lower when doing them lol.




They always feel lower than they actually are to me as well. Your pin height looks perfect to me, though. On CT's videos for the top half squat for the Star Complexes, he has the bar starting at the same height you do if not a little higher, so you should be good.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

@iDrDan: Yes I kept that in mind (video of CT)l. The bar was just a half inch or so below my sternum, so I thought I was good. Like we said, it just always feels lower haha.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Phase 2 Week 2
Sling Shot Bench


A) Power Snatch from Hang (I decided to toy with these over squats)
115 x 3 x 4

B) Bench
235 x 4 x 4

C) Sumo Deadlift
385 x 4 x 4

D) Bench w/ Reactive Sling Shot
315 x 3 x 2
325 x 3 x 2 PR
Cluster sets:
325 x 3, 2, 1
325 x 3, 2, 1



NOTES: It's that time of the year again. Finals are in two weeks, I had an exam yesterday, and had to rush out to get some food and go straight to campus to work on a wastewater group design project for 3-4 hours. It will be like this for the next two weeks so I'm going to just hope I get my training in. This was all I could fit in today, I had to skip the assistance work.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Phase 2 Week 2
Deadlift


A) Hang Power Snatch
115 x 3 x 4

B) Bench
235 x 4 x 4

C) Sumo Deadlift
365 x 3 x 4

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

E) RDLs
365 x 4 x 4

F) Clean High Pulls
185 x 3 x 5

G) GHRs
4 sets



NOTES: I've had a rough week to say the least. The work has paid off, though. I aced my concrete design exam Monday and gave a pretty good group presentation yesterday for my drinking water treatment plant design class. I've got a statistics exam this afternoon and then I'm free lol. This session yesterday went better than expected.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Man the last week has sucked school wise lol. Still managed to get my training in but didn't have time to log or make videos so I went a bit crazy with the videos today because I had a great session. I tried out SSB box squats for the first time and loved it so much I did all of my structural work with it, 11 sets total lol.

Phase 2 Week 2
Squats


A) Power Hang Snatch
115 x 3 x 4
B) Power Clean
155 x 3 x 4
C) Deadlift
385 x 4 x 4

D) Pin Squats (bar starts just below sternum)
545 x 3
555 x 3
565 x 3 x 2
565 x 3, 2, 1 (clusters)
565 x 3, 2, 1 (clusters)

E) SSB Box Squat
200 x 8 x 3
220 x 6 x 3
240 x 4 x 5



NOTES: Great session today. I had to wake up a bit early for work but still had a great session. Box squats with the SSB felt great and I'm definitely going to be doing these from now on.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Pretty decent session yesterday. Didn't have the energy after heavy pressing to do much else, but I got in some good work.

Phase 2 Week 3

*HFS*
A) Power Snatch from Hip Crease 115 x 3 x 5
B) Bench 255 x 3 x 5
C) Deadlift 405 x 3 x 5

D) Reverse-Band Bench
335 x 3 x 3
335 x 3, 2, 1
335 x 3, 2, 1
335 x 3, 2, 1

E) Flat DB Press
100s x 6 x 4
100 x 5
^5th rep was a grinder so I called it.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Phase 2 Week 3
Back/Biceps


A) Bench [yes, on back and bicep day :) ]
225 x 5
245 x 4
265 x 3
295 x 2
325 x 1
These all felt great.

B) Straight Arm Pulldowns
Some guys were on the pulldown station so instead of waiting 15 minutes I got in some pre-exaust work
100 x 10-12 x 5

C) V-Bar Pulldowns
8-12 x 5
Numbers were down a bunch on these from doing them after straight-arm pulldowns

D) Seated Rows
135 x 10 x 4
Lost the MMC on the last set so I called it

E) Pullovers
10 x 5

F) Preacher Curls
4 x 8-12
I felt some wrist pain on the 5th rep so I stopped

G) Seated DB Curls
30s x 8-12 x 5

H) Standing DB Curls
40s x 8 x 5

NOTES: Had a really good pump. Not much can be said about back/bicep day lol. I got a video of the 325 bench that I'll put in tomorrow's session.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

Peri today:
1 scoop of old Anaconda
2 scoops of new MAG-10
40g of dextrose
2 FINiBARS 60 minutes prior with a can of Spike

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

You've done many of CT's programs. Which one(s) in particular do you feel you had the greatest results from?

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

iDrDan wrote:
You've done many of CT's programs. Which one(s) in particular do you feel you had the greatest results from?


Definitely the Indigo Strength Program. Which is why I'm doing it again :)

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

72 Days Out
Phase 2 Week 3
Deadlift


A) Hang Power Snatch from Hip 115 x 3 x 5
B) Bench 235 x 3 x 5
C) Squat 365 x 1
^My depth seems a lot lower now. Also, I had problems getting tight today, and felt very slow coming out of the hole. I was planning on hitting 405 but knew it was better to stop.

D) Reverse-Band Deadlift
495 x 3 x 2 (I was lifting with a buddy of mine who was complaining about not using enough weight, so I had to shut him up)
515 x 3
&(my buddy barely got this)
I said "Alright, we have 3 cluster sets. This is where the fun begins"
515 x 3, 2, 1 PR
Buddy got maybe 2, 1, fail can't remember
495 x 3, 2, 1
495 x 3, 2, 1

E) Clean High Pulls
185 x 5 x 3

F) RDLs
365 x 4
My hands were tearing apart even with straps so I called it.

G) GHRs
4 sets



NOTES: Had a pretty good session today. I ended the reverse bands pulls feeling actually pretty good. They usually take a lot out of me, but I felt great today.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

71 Days Out
Phase 2 Week 3


A) Squat
315 x 3, 435 x 2, 355 x 1
375 x 1
405 x 2 PR iz happy :)

B) Bench
(255 x 3) x 5
Staggered w/ face pulls

C) Deadlift
(405 x 3) x 5

D) Top-Half Squats
565 x 3
(585 x 3 x 2)
600 x 3, 2, 1
600 x 3, 2, 1
600 x 3, 2, 1



NOTES: I had a major epiphany last night, if you can call it that. I was falling asleep around midnight, when the thought came to me to move the bar a tad bit higher on my back. I've tried high bar before, and it feels a bit awkward. I've been doing low bar for a while, and it's just not great. But, now I am doing bar. Yes, bar. Thank you iron gods for showing me the light. Unracking 405 today felt like cake, and I knew after hitting 315 for the easiest beltless triple, that I was due for a PR. The 2nd rep was a bit of a grinder because I fell forward a bit, but the first rep was so easy. I decided to scale back the rest of the session, and cut out all assistance work.

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