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Kjmont's Indigo-3G Log
 

kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Thursday: Full Body
A1. Clean-Grip High Pulls - 3 x 5 with 155, 5 x 135
A2. Band Straight Arm Pulls - 4 x 15-20
A3. Back Extensions - 3 x 15, 1 x 12

B. Speed Bench - 6 sets of 3 with 135 (2 close, 2 medium, 2 wide)

C1. Military Press - 3 x 1 with 135
C2. Pull Ups - 3 x 10

D. Deadlifts
135 x 3, 185 x 3, 225 x 2, 275 x 2, 315 x 1, 365 x 1, 405 x 1, 435 x 1, 465 x 0 (missed mid shins), 455 x 0 (missed just below knees)

Pissed beyond belief at my deadlift, but I can't be too hard on myself, I did just kill my legs yesterday after all...

I recently made a decision to do an edit to my program, I decided to really cut the volume every 4th week to really ensure neural recovery and super compensation. It's going to look like:

Day 1- Ex:
Week 1: 154 total reps
Week 2: 256 total reps
Week 3: 241 total reps
Week 4: 231 total reps
Week 5: Repeat Cycle

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Friday Bonus explosive work

A. Snatch-Grip Extension Power Hold - 4 sets of 5 sec with 90 lbs

B. Power Snatch from hang - 100 x 5, 110 x 5, 120 x 5, 90 x 5 (rocketed these!!), 100 x 5
C. Push press - 2 x 3 with 115, 2 x 3 with 125
D. Trap Bar Dead - 195 x 5, 195 x 3, 205 x 3

E1. Jump squat - 4 x 1 with 75 lbs
E2. Vertical jump - 6 x 1

F. High Pulls - 4 x 3 with 155

G1. Snatch-Grip Extension Power Hold - 2 x 6 sec with 155
G2. Broad Jumps onto Box - 2 x 1

H1. Snatch-Grip Extension Power Hold - 2 x 6 sec with 155
H2. Depth jumps ? 2 x 1 (1x height, 1 x distance)

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Saturday - Week 3, Phase 1 - Bench
A. Power High Pulls - 3 x 5 with 135 (rocked these!)
B. Military Press - 3 x 5 with 95

C. Bench Press - Bar x 5, 95 x 3, 135 x 3, 165 x 3, 185 x 2, 5 x 5 with 205

D. Dips(weighted) - BW x 8, 30 x 5, Dropset: 55 x 10 (PR), 25 x 7, BW x 10

E. Incline Bench - 105 x 12, 115 x 10, 125 x 8, 135 x 6
F. DB Bench - 45 x 10, 60 x 8, 70 x 10, 75 x 8, Dropset: 75 x 10 (10 lb PR from last week), 45 x 9, 25 x 10
G. Incline DB Flies - 5 x 15 with 25s

H. Rope Pressdowns - 50 x 15, 60 x 12, 70 x 8, 80 x 6
I. Seated DB Curls - 2 x 5 with 45s, 2 x 5 with 55s, 45s x 5, 35s x 10, 2 x 10 with 40s

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Yesterday's Session: Week 3 deads
A1. High Power Pulls - 3 x 5 with 135
A2. DB Jumps - 3 x 1 with 25s

B1. Military Press - 3 x 5 with 95 lbs
B2. Vertical Jumps - 3 x 1

C. Deadlifts - 135 x 6, 185 x 5, 225 x 3, 275 x 1, 305 x 1, 4 x 5 with 315

D. Chins (alternating between wide overhand and close neutral) - 50 reps in 5 sets
E. Heavy DB Rows - 115 x 20, 115 x 15
F. Underhand-Grip Chins - 2 x 10, 1 x 8

G. T-Bar Rows - 10 x 45, 8 x 65, 5 x 90, 3 x 115, Dropset: 140 x 10, 115 x 10, 90 x 4, 65 x 10, 45 x 10

H. Barbell Shrugs - 135 x 10, 185 x 10, 3 x 20 with 225

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Today - Mini-session 1
A1. Broad Jump - 2 x 1
A2. Medicine Ball Jump onto Box - 2 x 1 with 10 lb ball
A3. Dept jump x 1 (set 1)
A4. DB Jumps - 25 x 1 (set 2)

B. High Pull Power Holds - 4 x 5 sec with 90 lbs

C. High Pulls - 3 x 5 with 135

D. Military Press - 3 x 5 with 95

Minisession 2
A. Decline Bench Sit Ups with weight on forehead - 8 x 6-8 with 10 lbs

B. Hanging Leg raises - 6 x 3-8

C. Barbell Curls - Bar x 20, 65 x 10, 90 x 5, 100 x 5, 3 x 5 with 110. 3 x 10 with 65 lbs (middle portion of rep)

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Tonight: Shoulder Death
A1. Single-Arm DB Clean and Press - 3 x 3 with 35 lbs
A2. Squat jumps - 3 x 1 with 65 lbs

B. Military Press - 65 x 10, 85 x 5, 105 x 3, 5 x 5 with 115
-AR: Trap Bar Shrugs - 3 x 8 with 150 lbs, 3 x 10 with 105

C. Wide-Grip Military Press - 65 x 5, 95 x 5, 105 x 5, 115 x 5, 125 x 5
-AR: Old-Tim Standing Rows with trap bar - 4 x 10 with 105

D. Behind the Neck Press - 85 x 10, 3 x 10 with 75
-AR: Plate Shrugs - 4 x 8-10 with 45's

E. Bradford Press - 4 x 8 with 85

F1. 1/2 DB Swings (heavy) - 25 lbs x 25, 30, 35
F2. Lateral Raises - 3 x 10 with 15 lbs
F3. Full ROM Lateral Raises - 3 x 8 with 5 lbs

G1. Seated Lateral Raises - 3 x 10-15 with 15s
G2. Seated Front Raises - 3 x 10 with 15s
G3. Seated Clean and Press - 3 x 6 with 15s

H. Plate Front Raises (1 sec hold at pak) - 5 x 10 with 35 lb plate

I. Rear Delt Raises - 8s x 35, 10s x 25, 15s x 15, 20s x 8
J. band Pull Aparts - 5 x 20 with purples

Finished with Jumps
A. depth jump for height x 1
B. Vertical Jump onto Box x 1
C. Vertical Jump x 1

My shoulders have never been more trashed than they are tonight. I'm interested to see how I respond to it.

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Session A
A. Tuck Jumps - 2 x 1
B. Side-to-side tuck jumps - 2 x 1
C. Trap bar Jumps - 3 x 1 with 60 lb trap bar

D. Clean Grip Power hold - 3 x 5 sec with 90 lbs

E1. High Pull - 3 x 5 with 135
E2. Military Press - 3 x 5 with 95 lbs

F. Broad Jumps - 3 x 1

Session B
A. Top-Half floor press from pins - 135 x 5, 185 x 3, 225 x 3, 3 singles with 275, 315 x 1

B1. Speed Bench against light blue bands - 7 sets of 3 with 155 (3 close, medium, 1 wide...just wasn't feeling it by set 7)
B2. Band Pull Aparts (super slow) - 3 x 5

C. Close-Grip Bench - Bar x 5, 95 x 8, 135 x 6, 165 x 12, 185 x 10, 185 x 8, 195 x 5

D. Rope Pushdowns - 40 x 15 (warm up), 50 x 12, 60 x 10, 70 x 8, 80 x 6

E. Dips - Bw x 15, 12, 12, 15, 12

F1. Reverse-Grip EZ Bar Pushdowns - 3 x 20 with 50-60 lbs
F2. EZ Bar pushdowns - 3 x 5-10 with 50-60 lbs

G. Barbell Curls - Bar x 15, 65 x 20, 2 x 20 with Bar
H. Seated DB Curls - 35s x 8, 4 x 10 with 30s
I. Concentration curls (rest pause) - 20s x 15, 10

J. EZ Bar Curls (21s) - 3 x 21 with 50 lbs
K. Concentration curls (rest pause again because I forgot what I was doing and did them too soon earlier) - 20s x 8, 5, 5, 4, 3,

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Last night: Legs
A. Vertical Jumps onto box - 3 x 1
B. Depth Jumps for height - 2 x 1

C. Olympic Style Squats
2 x 5 with bar, 95 x 3, 155 x 3, 185 x 3, 215 x 2, 235 x 2, 255 x 2
5 x 5 with 210

D. TRX Leg Curls - 12 x 25 lbs, 10 x 25 lbs, Dropset: 12 x 35 lbs, 10 x 25 lbs, 8 x BW, 12 x bottom partials

E. Yoke Bar squats with 2 chains per side - worked up to 175 and did 6 x 6 with 3 second negatives.
F. Front squats - Bar x 5, 100 x 12, 120 x 10, 130 x 8, 140 x 6
G. Long Lunges - 2 x 15 with 35 lb log

H. Romanian deadlifts - 3 x 20 with 155 ( 20 lbs from last week)
I. Stiff leg deadlifts from floor w/ 4 chains - started doing these, wasn't feeling em, stopped here.

Man I am digging my squat numbers right now, its nice to finally be moving some weight!

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Last 2 sessions:
A1. Med Ball Chest Pass - 4 x 1
A2. Broad Jump onto Box - 5 x 1
B. Overhead Snatch Throws - 2 x 1

C. Floor Press - Bar x 5, 115 x 3, 155 x 3, 185 x 3, 3 x 185 1 chain per side, 3 x 185 1.5 chains per side, 3 x 185 2 chains per side, (added blue reverse bands), 3 x 235 2 chains per side, 3 x 275 chains per side, 2 x 295 2chains per side

D. 3-Board Press - Worked up to 265 x 3 for 2 sets.
E. Bench Press with 2 chains per side - Worked up to 215 2chains per side for 2 sets of 3
F. JM Press - 2 x 6 with 115, 4 x 135, 6 x 115
------------------------------------------------------------------------------
A1. Vertical Jumps - 3 x 1
A2. Snatch-Grip Power Hold - 3 x 6 seconds working up to 185
A3. Hang Snatches - 105 x 2, 115 x 2, 125 x 2, (switched to high pulls) - 2 x 2 with 135

B. Speed Pulls - 6 x 2 with 225

C1. Top-Half Bench - 275 x 1, 275 x 3 cluster reps, 295 x 3 cluster reps
C2. Wide-grip pull ups - 3 x 8

D. Bench Press
Bar x 5, 95 x 3, 155 x 3, 185 x 3, 205 x 3, 215 x 3, 225 x 2, 235 x 2, 245 x 2, 255 x 1
5 x 3 with 215

E. Dips - BW x 10, 25 x 8, 45 x 8, Dropset: 70 x 9, 25 x 8, BW x 10
F. Incline Bench Press - 115 x 12, 125 x 10, 135 x 8, 145 x 6
G. DB Bench - 2 x 10 with 65, Dropset: 75 x 9, 55 x 5, 35 x 10
H. Incline DB Flies - 5 x 15 with 25s

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Session A
A. Trap Bar Deads (high handles) - 150 x 5, 240 x 3, 330 x 3 cluster reps, 370 x 3 cluster reps

B. Deadlifts
90 x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 1, 295 x 3, 315 x 3, 335 x 3, 360 x 1, 390 x 1, 435x 1


Session B
A. Chins - 100 reps in 9 sets. Alternating between Wide-overhand and close neutral

B. DB Rows
35 x 10, 65 x 10, 95 x 5, 2 x 20 with 110

C. Underhand grip chins (controlled)- 3 x 10

D. T-Bar Rows
45 x 10, 90 x 8, 115 x 5, Dropset: 140 x 10, 115 x 10, 90 x 10, 67 x 10, 45 x 10

E. Barbell Shrugs - 135 x 10 (hook grip), 185 x 5 (hook grip), 2 x 14 with 255 (straps) 225 x 20 (hook grip)

Pulling today SUCKED, my confidence in my deadlift right now is just shit and I need to hammer my technique bad. I'm going to end up a hunchback if I keep deadlifting the way I did today. All lower back UGH!.

Oh well atleast I am pretty darn happy with getting 100 rep chins in 9 sets, and while the weight on the DB rows were no PR, the strictness of it was. And I am kind of digging the hook grip on the barbell shrugs, I am not sure why but I felt the shrugs more when I used it.

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Wednesday - Leg Demolition
Morning Session
A1. Vertical Jump - 2 x 1
A2. Snatch Power Hold - 6 sec x 160, 4 sec x 180
A3. Hang Snatch - 90 x 3, 110 x 3

B. Sumo Speed Pulls - 6 x 1 with 185
225 x 3, 255x 3, 275 x 1, 295 x 1, 310 x 3

Night Session
A. Olympic Style Squats
2 x 5 with Bar, 2 x 3 with 95, 135 x 3, 165 x 3, 195 x 3, 225 x 1, 255 x 1, 275 x 1 (2-4 left in the tank)
5 x 3 with 225

B. Seated Leg Curls - 2 x 20 with 50 lbs, than pyramiding sets of 14, 12, 10, 8 reps. Than 35 reps (20 full reps and 15 bottom partials) with 1 plate lighter than my first work set.

C. Leg Press - Worked up to 4PPS and did 6 x 16 constant tension, no lockout, spotted with hands, using between 340-360

D. Front Squat - 12 x 115, 10 x 125, 8 x 135, 6 x 145

E. DB Lunges - 2 x 30 paces with 15s

F. Romanian Deads - 3 x 20 with 135 (no straps until the last set, double overhand, no belt)
G. Back Extensions - 2 x 20 with BW (i was just too toast to even get passed warm ups on pull throughs)

H. Standing Calf Raises - 2 x 8 with 100 lbs (toes straight), 2 x 6 with 100 (toes pointing in), 2 x 6 with 80 (toes pointing out)

I. Rotary Calf Machine Mechanical drop set - 3 x 30 reps (10 toes in, 10 toes forward, 10 toes out)

All in all this one was just hell. My legs were shaking by the end of the leg press and it was just all down hill from there. I gutted it out and pushed through it but man am I looking forward to my easy week next week.

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Left - 3/02/2012: 179 -180 lbs
Right - 4/13/2012 - 180-183

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

New Double Bi

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Front Spread

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Most Muscular

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

New back relaxed

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Rear Lat Spread

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Back Double Bi, I forgot to really pull my back out on these..

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

This one really stood out to me! The difference in my relaxed gut in this picture surprised me
Left - 2/07/2012
Right - 4/13/2012

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Last 2 days:
AM - Thursday
A1. Vertical Jump - 4 x 1
A2. Power Clean Powr Hold - 4 x 6 sec with 185-210 in weight
A3. Power Clean - 135 x 3, 155 x 3, 175 x 3, 195 x 2 (high Pulls)

B. Speed Squat - 2 x 2 with 185, 4 x 2 with 165 (box height parallel)

C. Speed Sumo Pulls standing on yellow bumpers - 6 x 1 with 185

PM
A. 1-Board Press against light blue bands (competition grip)
2 x 5 with Bar, 2 x 3 with 95, 135 x 3, 165 x 3, 195 x 1, 225 x 1, 255 x 1 (Easy 10 lb PR)
4 x 5 with 185

B. Speed Bench
3 sets of 3 reps with 135 2 chains per side (close-grip)
3 sets of 3 reps with 155 2chains per side 1 light blue band per side (1.5 inches inside competition grip)
3 sets of 3 reps with 135 2 chains per side

C. Close-Grip 3 Board Press - 3 x 6 with 225

D. Standing DB Swings - 45 x 20, 50 x 20, 45 x 20
E. Cable Lateral Raises - 3 muscle rounds with 20 lbs (6 left, 6 right, 6 l, 6 r)

F1. Seated Plate Overhead Squeeze Press - 6 x 6 with 10s
F2. Seated DB Press - 6 x 6 with 45s (3 sec negative, no lockout)

G. Machine Rear Delts -4 x 25 with 50-70 lbs

H1. Rope Press downs - 3 x 10-20 reps with 50 lbs
H2. Standing EZ Bar Curls - 3 x 10-20 reps with 50 lbs

Yesterday
A.Prowler Ab Shredder

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Today - 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
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 today, upping my calories and taking the volume low to supercompensate. This session felt good both mentally and physically.

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

Nice progress...same weight but looking leaner. You have some pretty good lats and a small waist giving you the coveted V look!

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Haven't posted in this log in awhile

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.

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

Crazy Session Today!!
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 today, 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..

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kjmont
Level 100

Join date: Feb 2010
Posts: 1164

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

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