Morning weight 28/02/12: 179lbs

I've been back with 12caps per day for the last 9days now. I can really feel a difference with the 4-6caps per day. Feeling much more energetic through out the day. Oddly enough in the first 3-4 days I didn't feel like much was going on, but as of lately my metabolism is going through the roof. The "constantly hungry" feeling has come back (as experienced in the first 12weeks), and scale weight has shot up.

I'll keep an eye on this closely. My guess is the Peak Week from this last phase has sparked some extra growth, tagged with the extra 12caps per day AND the Leucine peptides before every meal. I plan on being on 12caps for the whole month of March as well, for a total of 6weeks.

Daily intake:

4 Indigo-3G
1scoop Leucine Peptides
2potatoes, 4hard boiled eggs
1piece pineapple
1Banana

4 Indigo-3G
1scoop Leucine peptides
1cup cooked rice
A LOT of chicken breasts
1/4cup of mixed nuts
Protein bar

4 Indigo-3G
1scoop Leucine peptides
1cup cooked rice
sausages and meatballs
1piece pineapple





(more later)

Ok I don't know what got in me, taking such a long time off from the gym. This feels retarded but wtv..

Went in today and had a fun workout, felt great.

PS: ramped up to 135/3x3, 145/2x1, 95/2x3
PC: ramped up to 205/3x3, 135/2x3
PJ: 135/4x3

Squat: ramped up to 225/5x3, 245/2x3

Prowler Push 180/3x 50feet
Sled Pull: 90/3x 50feet
Lunge Hold left, right 3x10s per leg
Squat Hold 3x15s

Friday morning will be my first dose of Brain Candy, with caffeine. I'll have a long day at the shop, so this will be interesting to see how it affect my work. More about this tomorrow night

Haha I thought about it. They definitely were looking over at me but I'm PRETTY sure they were high school chicks lol.

D2W1: OH Pattern

PS: 105/6x3
PC:140/6x3
Squat: 205/6x3

Push Jerk: 135/6x3
Push Press: ramped all the way up to 175 for one, just for fun.

Neutral Grip DB Press: 60/3x6
High Incline DB Press: 70/3x6
Lat Raise: 15/3x6

6 Indigo
4 SWF

Squats are feeling a LOT more stable and fluid since doing them regularly

D3W1: Back/BI: feeling amazing right now on BC. I'M INVIIIIIINCIBLLEEEEEE

Kayak Row: 65/3x6
Rope PD: 65/3x8
Lat PD sup grip: 130/3x8
DB Pullover: 35/3x8

Feeling it much better on the DB Pullover with lighter weight and a proper stretch. Also moving from the elbow helps me focus more on the lat rather than the pecs. Also no pinching in the shoulder with lighter weights.

DB Hammer Curl, 2s at peak: 35/3x8
Rope Tri Ext: 60/3x max (8-10)

Preacher Curl: 55/3x8
DB OH Tri Ext: 65/3x max (-8-10)

Seated DB Curl, low 2x contr: 10/3x8
Weighted dips: 35/3x max (6-10)

Bring the stretch marks please!

D4W1: DL pattern

PS: 130/5x5
PC 185/3x3 felt out of it so stopped it short

DL: top of the knee 405/4x max (4-10)

Snatch High Pull floor: 135/3x4
Clean High Pull floor: 135/3x4
Lying swiss ball leg curl, 1 leg: 3x6 f'in hard an wobbly
Glute ham raise: 3x max (2-4) negatives only

I <3 BC

Brain Candy has been great for me this past week. A very high level of preciseness is needed for guitarmaking, so BC is helping me keep the focus on these tasks.

D5W1: BP pattern:

PS: 105/6x3
PC: 155/6x3

BP from pins, last couple of inches: 255/4x max (5-10)

RBBP: 185/3x6
Incline DB Press: 70/3x6
Decline BP: 175/3x6

4 I3G:
3SWF

D1W2: Squat pattern

PS: 125/4x6 115/1x6
PC: 185/1x6

FS: 155/3x3

Not feeling that good going into this session. My mind very focused, but my body tells me otherwise. I'll have another stab at this one tomorrow.

D1W2 take 2: Squat pattern

PS: 115/5x6
PC: 185/4x6

FS: 135/5x3

Back Squat: 185/5x3

Feel much better this time around. With Front Squat as well and Back Squat I focused on staying in the most upright position possible. Better posture, less weight, but better MMC.

Also I noticed that with BC I really have to keep a steady pace. I notice myself being a little over-zealous and wanted to do too much in a short span of time. That's probably what lead to yesterdays poor training session, bruning myself out. Lesson learned, slow and steady!

D2W2: OH Pattern:

PS: 105/8x3
PC: 155/8x3
FS: 135/8x3

Push Press: 155/4x max (2-4)

Neutral Grip DB Press: 60/4x6
High Inlince DB Press: 70/4x6
DB Lat Raise: 15/4x6

I participated in a class we held at the gym today to help promote it, which was Strongman Athletics. We did Tire Flips, Log Presses and review technique for the Power Clean from the Hang. The class lasted an hour, then did the OH session and some walking on the treadmill while finishing up my 6scoops (4L) periWO drink. Awesome session! Can't believe I stayed focused through out all 3hours of training, BC was definitely a big help here.

D3W2: Back Bi

I started adding bands for various movements and tested out a nice sets of new rings bought from Rogue Fitness. I did a few different holds before the session on the rings to get a glimpse of what I'm up against. I also carried a band around to mess around with between sets. Very fun and different contractions than DBs BBs and pulleys

Kayak Row: 60/4x6
Straight arm Rope PD: 65/4x8
Lat PD: 130/4x8
DB Pullover: 35/4x8

DB Hammer Curl: 30/4x8
Rope Tri ext: 50/4x max (6-10)

Preacher Curl: 65/4x8
OH DB Ext: 65/4x max (5-10)

Seated DB Curl, 2x contr: 15/4x8
Weighted Dips: 50/4x max (3-5)

D4W2: DL Pattern

PS: 135/3x4
PC: 185/6x4

DL, below the knee: Ramped up to 405, couldn't budge the bar. Stopped DL after 2 attempts

Had fun with the rings today, gave both back and front lever a shot. Did a few STC holds as well. I filmed a few sets and noticed the my perception wasn't anywhere close to what I thought it'd be. Both Levers and STC need more work, but filming the sets really helped in body awareness. On the levers, I need to get the body more parallel to the floor and go a little deeper on STC. Felt great to try the rings though. The pumps are very different

Fun typos here, that's what happens when I log my workout that late..

Ring Day, instead od D5W2

PS: 115/3x3
PC: 155/3x3

Played around again with the rings today, very quickly getting the patterns down and being more aware of my body through space. Didi a couple of "sets" of Front and Back Levers, both tucked and with 1 leg extended. Took a shot at a few STC as well, the stretch feels amazing and turning around back into and inverted hang is crazy. Funny how it attracted lots of stares and comments.

D5W2: BP pattern

Started with the OH Power Hold, first with bands, the with an empty bar and finally with a loaded bar.
OH PH: 135/6x6s

Moved onto the Pelvic Power Hold, this one made my lats scream for mercy. Got them nicely activated with the previous hold, but this one made the beg!

Pelvic PH: 85/6x4s

Lastly the Extension Power Hold, calves were getting a beating along with traps and forearms.

Ext PH: 85/3x4s

So many holds, so much awesomeness! Now on with the workout

PS: 115/8x3
PC: 175/8x3
Narrow Stance Squat: 175/8x3 I also did a few sets of Front Squats

OLifts felt really explosive, pretty sure the hold helped a ton with my form even with only 1session practicing them. The catch position on PS and PC was a little lower than usual and felt a little more solid.

The Narrow Stance Back Squat actually felt a lot more comfortable. It didn't throw me forward as much, despite the low weight I felt it working in the right places. Stance was just around hip width, if not a tad narrower.

BP from pins, 90degree arm: ramped up to 225 in triples, then singles up to 265.
265/7,4,3,3
AR Back Lever, tucked knees: 3s/6x3 3second hold before returning to the Inverted Hang position, for 6sets

1 set of STC for 8seconds to loosen up my shoulders from the previous BP worksets.

I believe this had a great impact on the BP performance tonight. I imagine it kept my lats in check, nice and tight during my BP sets. None were performed during the work set.

RBBP, green bands 2" wide: 225/3x6
During this set I kept a tight back which resembled the OH Power Hold position, mid back tight and showing of the armpit. This flared my lats really wide for the press along with keeping my elbows tucked during the press.

AR Front Lever, tucked knees: 3s/4x3 3second hold before returning to the Inverted Hang position, for 4sets.

I did about 8-10 jumps throughout the session. No need for more

D1W3: Squat pattern

Only HFSW since I was in a rush

OH PH: 185/6x6
P PH: 85/6x4
Ext PH: 85/6x4

PS: 125/5x4
PC: 195/5x4

A couple of jumps through out and a few sets of Back Lever Holds.

Snatch vids from D5W2

Power Snatch from Hang: 115

Very quick workout before my shift. Practicing the Power Holds and Rings, very fun!

Pelvic PowerHold: 95/6x6s
Extension PowerHold: 95/6x3
Power Snatch: 95/6 singles
OH PowerHold: 95/6x6s

Front Squat: 145/6x3
Inverted Hang - Back Lever - STC: 6 x10s(BL) 6s(STC)

Again, quick workout before the shift. These sessions are clocking in at 30minutes.

Power Clean ramped up to 185/5x3
AR: OH PH with band

STC between a few sets

Push Jerk: 145/5x3
AR: Inverted Hang to Front Lever 6s(FL)

I'll go for a second session after work, so in 6hours. I'll go with Power Snatch with a lighter sets of Push Jerk, some Ring work as AR and assistance work afterwards. Also some work will be done on the PowerHolds

Loving this style of training, very refreshing.

D4W3: DL Pattern

PS: 85/5, 95/4, 115/3, 135/2, 160/x
PC: 160/5, 185/4, 195/3, 205/2, 225/1
PJ: 65/5, 95/4, 125/3, 135/2, 155/1, 165/1

Snatch High Pull from floor: 135/5x6
Clean High Pull from floor: 155/5x6

D5W3: BP Pattern

PS: ramped up to 115/6x3
PC: ramped up tp 165/6x3
PJ: ramped up to 135/6x3

AR: STC, BL and FL

BP from pins, 4inches of chest: ramped up to 225/4x max


Form is getting better at every session on the rings. Still milking each position for all they're worth, keeping the holds for longer time and adjusting body tension to make everything more difficult.

D1W4: Squat Pattern

PS: Ramped up to 125/3x3
PC: Ramped up to 205/3x3

Before every PS set, I included a Pevlic PH for 4secondes along with Extension PH. This really helped nail the position without even thinking about them during the lift. The transfer between both was much more fluid, and felt better, more explosive.

Squat: Ramped up to 245/4x2. Ramped in triples, doubles and singles
Stopped at 245 since I wanted to keep everything explosive, could have done more but didn't want to grind any reps.

Few holds on STC and the end to loosen the shoulders up.

D2W4: OH Pattern

PS: ramped up to 135/3x3
PC: ramped up to 185/3x3

Push Jerk: ramped in doubles and singles up to 165/6x1 145/4x3

BL: 6x6s holds

Kept it all explosive. Weights were light enough for it all to be smooth. Also practiced on the Power Holds between sets really help nail the lifts. Everything is slowly coming together now, my understanding through practice is paying off. Looking forward to D4 to test my OLifts.

D3W4: Back n Bi

BL: 3x6s

Kayak Rows: 60/3x10
AR OH Band PH

Straight arm rope PD: 50/3x12
AR OH Band PH

Lat PD, sup grip: 100/3x12
AR OH Band PH

DB Pullover: 40/2x10
Band straight arm PD

Didn't complete every set of Pullovers since I had shooting pain from a previous injury screaming at me.
The Band AR provided for an incredible pump. I got into position faster and faster with every set as well.

DB Hammer curl: 30/3x12
Rope Tri Ext: 50/3x max

Preacher Curl: 55/3x12
DB OH Ext: 55/3x max

Seated DB Curl, 2x contraction: 10/3x12 with Fat Gripz
Dips: BW/3x 5-8

D4W4: DL Pattern aka PR Day!

PS: 95/3, 115/2, 135/1, 115/3, 145/1 (felt very light!), 165/x bummer
PC: 165/3, 195/2, 215/1, 195/3, 215/2, 235/x major bummer

DL: ramped up in triples and singles up to 355/1, back down to 305/4x3

Back Lever: 3x10s 30s total
Front Lever: 3x10s 30s total

Annoyed as shit at these attempts. Feel like I'm gonna have another go for 4weeks of prep to hit those numbers. Very stoked about closing the gap and hitting a BW Hang Snatch. Pretty confident it will come during the summer.

D5W4: BP Pattern

PS: ramped all the way up to 135 for a single

BP ramped in triples and singles up to 225 for a few singles

Incline DB Press: 65/3x12
Decline BP: 175/3x8

Bad day to attempt a PR. Might still be drained from the DL session. Just didn't feel it, couldn't get focused as well as usual. We'll see in 4weeks..