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Cardinal136's Indigo-3G Log
 

Cardinal136
Level 4

Join date: Jan 2012
Location:
Posts: 98

September 13th- Press Day

Overhead Press- 3's week (minimum reps only)
45x10
65x5
85x3
100x3
115x3

Bench Press- 3+'s week
155x3
175x3
185x6

KB Press
2x12 w/ 16kgs

DB Front Raises
2x12 with 15#

KB Swings- in between all sets
10x10 with 28kgs
2x10 with 32kgs

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Cardinal136
Level 4

Join date: Jan 2012
Location:
Posts: 98

September 14th- Pull Day

Deadlift + Low Hang Clean
135x2
155x2
165x2
175x2
190x2
200x0x2 (Missed both of these forward)- I watched videos of the 2nd set, I never got back on my heels after lowering the deadlift and just missed if forward, but definitely pulled it high enough.

Conventional Deadlift
225x2
315x1
365x1
405x1- PR for conventional deadlift
315x1x8 (every 30 seconds, alternating between sumo and conventional)

DB Shrugs (3s hold at top)
50s x 20
70s x 15

Goblet Squat- paused most reps, and pushed knees apart with my elbows
32kg x 6 x 2 sets

Shrug Variation- not sure what it is called, but basically you stand in a low-cable crossover manner, shrug with a pronated grip, supinate at top, then lower. I have seen CT have people do this.
2x12

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Cardinal136
Level 4

Join date: Jan 2012
Location:
Posts: 98

September 15th- Hill Sprints

2x(2x10m, 2x25m, 2x40m), 2x40m

September 16th- Back/Bis

Weighted Neutral Grip Pullup- 3's week of 5/3/1
BWx5
+20x3
+35x6

DB Rows
2x15 with 75s
2x10 with 100s

Lat Pulldown
3x15

Rear Delt Raise
5x12

Bicep Curls

KB Swings
8x10 with 32kg in between some sets

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Cardinal136
Level 4

Join date: Jan 2012
Location:
Posts: 98

September 17th- 1's Press Day

Didn't have a spotter today, so I decided to go for max reps on the OHP and just minimum on the bench. Have no time today and bigger fish to fry, so just a fast workout

Overhead Press
45x10
85x5
105x3
125x5

Bench Press
135x5
165x5
185x3
205x1
135x25- with slingshot

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Cardinal136
Level 4

Join date: Jan 2012
Location:
Posts: 98

September 18th- 1's Day Squat

Squat for 315x3

September 20th- 1's Back Day

NG Pullups
BWx5
BW+15x3
BW+45x4

DB Rows
2x10 with 80s

Lat Pulldown
3x15

DB Rear Delt Raises
3x12

Bicep Curls
x some


September 21st- Deload Press

Overhead Press
3x5 @ 95

Bench Press
3x5 @ 155


September 22nd- Deload Squat

Box Jumps
BWx3 (24")
+10ea x3 (24")
+15ea x3 (24")
+25ea x3 (24")
BW x3 (36")-with approach
BW x3 (36")- no approach

Squat
135x5
185x3
225x3
225x3

Back Extension
2x10 with 35lbs

Static Abs
2x15s lateral and situp(+15) from back extension setup

Seated Calves
3x some

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Cardinal136
Level 4

Join date: Jan 2012
Location:
Posts: 98

September 24th- Back/Bis

NG Pullup
BWx5
BWx5
+20x8 -Same as last cycle

Don't Remember the accessory that I did, but I know I did alot and felt good

September 25th- Press

Overhead Press
85x5
100x5
110x5

Bench Press
135x5
155x5
185x3- needed 5 reps, no spotter gave me no desire to push it. Really just was not feeling strong.

KB Press
4 sets

September 26th- Legs

Box Jumps
3x3 onto 24" holding 15lbs each hand
1x3 onto 36"

Snatch
65x3
85x3
95x1x2
105x1x2
115x1
120x1
125x1
130x1- PR
135x0- lost it out front

Clean
135x2
155x2
175x1
185x1
195x1
205x1
215x0- pulled it high enough, just didn't get in under it.

DE Box Squats vs EliteFTS Light Bands
2x2 with 135+Bands
8x2 with 185+Bands

Back Extension
2x12 with 35lbs

Lateral Oblique Holds
2x15s ea

September 27th- Back/Bis

NG Pullup
BWx3
+20x3
+50x3- not sure why I went with this weight, too heavy, but still fairly pleased with 3 reps

Lat Pulldown
6 sets

Rear Delt Raise
6 sets

Bis

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Cardinal136
Level 4

Join date: Jan 2012
Location:
Posts: 98

September 29th- Press day

Overhead Press
95x3
105x3
120x3

Bench Press- repeat of 5s week
135x5
165x3
185x5

Slingshot Bench
3x6 with 185
1x3 with 225
1x8 with 185 (close-grip)
1x15 with 135 (close-grip)

Triceps
3 sets

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Cardinal136
Level 4

Join date: Jan 2012
Location:
Posts: 98

September 30th- Squats

Weighted Box Jumps
3x3 onto 24" with 25lbs DBs

Squat
225x5
265x3
295x1
315x1
335x2- Fairly easy

Trap Bar Deadlift
140x3
230x3
320x1
370x1
410x1
440x0

Snatch Complex (SG DL, Low Hang Snatch, Hip Snatch, 2 OH Squat)
10 sets with 95lbs


October 1st- Back/Bis

NG Pullup
BWx5
+25x3
+50x1
+60x1
+70x1-PR
+75x1-PR

Lat Pull Downs
2x10, 1x12,1x15

Band Pullaparts
300 total

Preacher Curls
4 sets

October 2nd- Press

Overhead Press
45x10
95x5
115x3
135x4- PR by 2 reps

Fat Grip Bench Press with Slingshot- Not 45lbs, but weights are written as if it was- bar is lighter.
135x10
185x10
205x8
225x6

Shoulder Press Machine- really got a good pump
+25x10
+35x10
+40x6
+25x15

Abs and mobility in between some sets

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