The Intelligent & Relentless Pursuit of Muscle™
Indigo Project Logs
 
Sput79's Indigo-3G Log
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Tuesday 8/20/13
HRV=89
Orange
D-2
W-3
M-1

C+PP pick up from floor then hang
Ramp to 1RM
65x3
75x3
85x3
95x1
105x1
115x1
125x1
135x1

Clean pulls hang pick up from floor start @70%
Ramp to 1RM
95
105
115
125
135
145
155
1 rep

Front squat
Ramp to 1RM
135
155
175
195
215
225
235
1 rep
Back squat speed
155
155
3 reps

Prowler hi bar push
20y must maintain speed
250
340
430
450
20y easy

Start doing technique practice from the floor not c+pp ramp to 1RM
Everything else good
Keep shins more vertical
RDL back better and drive through heels
Keep arms straight
Keep head in line w spine (close eyes if you have to, look at the ground not up)

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Wednesday 8/21/13
HRV=92
Green
D3
W-3
M-2

SGHP Hang knees, pick up from floor
Ramp to 1RM
65
75
85
3 reps
95
105
115
125
135
145 twice Chinese style too heavy for regular

Deadlift clean grip
Ramp to 1RM
135
155
175
195
215
235
255
275
295
315
225 speed to reset CNS
225
Maybe more stopped
1 rep
1st time ever from floor in Olympic shoes and not PL style flat footed

Front lever straight bar keep body completely straight & go as high as you can go
BW 4 sets 10s

DSL
Ramp to 80% previous 1RM
110
130
150
170
190
200
1 rep load n go

Great technique & form
Use new Pendley set up to get positioned correctly

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Thursday 8/22/13
HRV=94
Green
D2
W-3
M-2

DT DSB FGE 25+10lb plate under butt end
Ramp to 3RM
110
130
150
170
190
200
210
220
220
230*slower
230
3 reps

90% of ramp
200
4 sets 3 dominated weight

Push ups - rings as low as you can go - rings to arm pit off box parallel to ground
25 reps as fast as possible with good speed perfect form & technique
BW
6
7
7
4
1

DSL ramp to 80% of previous 1RM
110 3 reps
130
150
170
190
200
Singles feel like positioning isn't perfect unless I stand up & reset

Front lever
BW 10s straight bar & rings
Better off straight bar straight body as high as you can go w/I causing fatigue

Bar clean technique practice just drilling positions

Focus is on doing the least amount to create a stimulus for results
Dominate the weight
DSL done daily right now

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Friday 8/23/13
HRV=92
Green
D-2
W-2
M-2
Get back to dominating weight loss of speed hinders recovery

DSL
Ramp to 80% of last 1RM
110
130
150
170
190
200
Singles

C+PP technique practice
Pendley progression
C+PP Ramp to 3RM
65
75
3+3
85
95
105
115 got it but loss of speed
1+3

C+PP@90%
3C+1PP
95x3+1
95x2

Front squat
Ramp to 70% of previous 1RM
105
125
145
165
3 reps

Prowler sprints @90% full speed tops
30y 160 lbs
3 sets

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Sat 8/24/13
HRV=95
Orange
D+4
W-1
M-2

SGHP picked up from floor then hang to knees
65
75
85
95
105
115
3 reps

6 sets 3@90%
100x3
6 sets

DSL
110
130
150
170
190
200

Ring chins from dead hang legs straight down forearms to chest while chest is up 2s pause at top
25 reps as fast as possible
BW
5
4
3
3
4
2
2
2

L-sits & front lever done daily just a little

Form needs work
Pendley video
Bend knees shoulders back
Elbows out to get knuckles toward floor
Pull bar into you as hard as you can with lats locks upper body into place now it doesn't move
Weight on heels until bar under knees then weight forced forward
Push through heels until forced to jump

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Sun 8/25/13
HRV=94
Green
D1
W-3
Activation jumps
Mobility
Off day

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Monday 8/26/13
HRV=91
Green
D-3
W-
M-3

DSB FGE Decline tilt 7 holes shown
Ramp to 6RM
110
130
150
170
180
190
6 reps
195
Stopped at 4, quality wasn't there for 6

4 sets 6@90%
175x6
4 sets

Ring dips ring to arm pit
25 reps as fast as possible with perfect form & technique
5
2
2
3
3
2
3
3
2

DSL
110
130
150
170
190
200, did twice first rep wasn't perfect
1 rep

Straight bar front lever done daily to work on lat tension for Olympic lifts
L sits done too from rings

Good form & body awareness
Good dominating the weight

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Tuesday 8/27/13
HRV=95
Green
D4
W2
M-2

C+PP technique work
C+PP Ramp to 3RM if from floor paused at hang position
(3C+1PP)
65
75
85
95
3+1
105
2
Not a lot of weight but keeping my arms out of it

6 sets 2@70%
65x2
6 sets

DSL ramp up about 80% of last known max
110
130
150
170
190
1 rep

Front squat Ramp to 70% of last max
95
115
135
155
3 reps
165
1 rep

Ring assisted single leg squats L - R Olympic shoes
25 reps as fast as possible no rest leg to leg
8
5
5
5
2

Prowler for distance
210lbs x 210 yards 10 min
Push hi - pull in squat position backwards - pull thru rotate ...stop when you have speed loss then immediately go to next exercise only resting if absolutely necessary

1 set of front lever - bar body straight as high as can go - one set daily until parallel for at least 10s must use perfect form

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Wednesday 8/28/13
HRV=88
Orange did too much yesterday, feel like my legs aren't getting enough stimulation
D-7
W2
M-2

SGHP from hang pick up from floor start like Pendley video
Ramp to 6RM
65
70
75
80
85
90
95
100
Use 95, 100 felt different
6 reps

4 sets 6@90%
85x6, 4 sets

DSL
110
130
150
170
190
1 rep

BW ring rows feet on floor tilted
25 reps as fast as possible
10
6
6
3 barely resting

One set front lever straight bar as high as can go
One set ring l-sit

Much better technique on SGHP
Focused on returning hips to starting position rather than pushing heels thru the floor
Going to focus more on legs in the future & use squat as the main movement instead of C+PP since I'm much stronger squatting

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Thursday 8/29/13
HRV=94
Green
D 6
W 2
M -2

Test day

DSL
Ramp to 1RM
110
130
150
170
190
210
230
250
260

New set up haven't had head all the way back & chest all the way up
Pendley set up
Tight lats
Hips back then forward weight on heels
Knees push back while maintaining position to start

SGHP Pick up from floor from hang knees
Ramp to 1RM
65
75
85
95
105
115
125
130
1 rep

First time chest all the way up head all the way back
Pendley set up
Hips back then return to starting position weight on heels
Break bar around body with tight lats

Ring rows 2s pause at top
Feet on floor
25 reps as fast as possible
10
6
7
2

Watch posture throughout the day chest up head all the way back

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Friday 8/30/13
HRV=90
Orange
D -5
W -1
M -2

Off day - activation
Push ups
Jumps in Olympic shoes with PVC paused at the hang

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Saturday 8/31/13
HRV=96
Green
D 6
W -
M -2

Feel like left shoulder is out of place
Push press with DS Bar working on ER @ top & really squeezing shoulder blades together hold for 1s at top
Ramp to 1RM
60
70
80
3 reps
90
100
110
120
130
1 rep heavier & my shoulder blades don't squeeze

Incline tilt FGE
135
155
175
195
205
215
Didn't pull bar apart

Decline tilt FGE
215
225
Stopped frustrated

Ring push ups on toes on box
BW
6/4/1/2/2/4/3/3
Experimenting with feel

Didn't do the rows

Need to get ART done can't squeeze shoulder blades together ...probably shouldn't have benched ...left side just won't move right

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Sunday 9/1/13
HRV=92
Green
D -4
W -
M -2
Front squat ramp to 1RM
105
125
145
3 reps
165
185
195
195
205
215
1 rep
Best job ever keeping chest up

Back squat ramp to 1RM
215
225
235
235
1 rep
245
Little deviation
175
175
3 reps to charge nervous system

Clean grip Deadlift
Start @70% of last 1RM
225
245
265
285
305
1 rep
325
Slightest deviation didn't want to kill nervous system doing it again
Really more of a test for frequent deadlifting

Prowler heavy pushes
Max weight 20y
250
340
20y
430
About 13y, not worth killing CNS over
Must maintain starting speed to count

Great technique, great workout

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Mon 9/2/13
HRV=91
G
D-1
W-
M-2

C+PP
Ramp to 1RM pick up off floor hang knees
Bar
65
75
85
3 reps
95
105
115
1 rep

SGHP pick up floor hang knees
Start 70% last time
95
105
115
1 rep

DSL
Start 70% last time
170
190
210

Straight bar front lever as high as can go one sst

Good form & technique
Pendley set up
RDL forward then back up then jump
BW on heels
Elbows out to get knuckles down
Break pencil with lats to keep lats tight

Go push, pull, legs

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Tuesday 9/3/13
HRV=92
Green
D1
W-2
M-2

Push Press ramp to 3RM
45
55
65
75
85
95
105
115
125
135
145
3 reps

Practice
125
115
125
115
Dominate weight

Decline tilt 25 bumper FGE
Ramp to 3RM
135
155
175
195
215
225
3 reps

Practice
195
185
195
175
3 reps

Ring push ups FOF
BW
9
8
4
4
25 reps AFAP

Ring rows FOF body parallel
BW
9
6
5
5
25 reps AFAP

Just got ER loosened everything feels different
PP Chest toward the ceiling after going straight down by knees out... Never did this right until today hold at top shoulder blades squeezed together for 1-2s

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Wednesday 9/4/13
HRV=95
Green
D3
W-
M-1

C+PP Ramp to 3R MTW dominating weight pick up floor hang knees
Bar
65
75
85
95
105
115
3+3
95
115
95
95
3+3

SGHP hang knees pick up floor
Ramp to 3RMTW Dominate weight
95
105
115
95
95
105
95

Ring dips 25 reps AFAP
BW
7/3/3/3/3/3/2/1

Ring chins 25 reps AFAP
BW
4/4/3/3/1 body is done

Good technique
Probably doing too much
Work on stopping by feel more rather than get wrapped up in reps

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Thursday 9/5/13
HRV=93
Green
D-2
W-
M-1

Front squat ramp up 3RMTW dominate the weight
95
105
115
125
135
145
155
3 reps
Back squat
155
165
155
155
3 reps
Must completely dominate weight want to work legs more with new mobility
More of technique practice

Deadlift clean grip
Ramp to 3RMTW cluster style dropping weight at the top
135
155
175
195
215
195
195
3 reps drop at top then reset & go again

Prowler sprints
30y must maintain speed
160lbs
6 sets

As much as I hate using much lighter weight I needed to do this to get an Olympic style CGDL & FS & BS great technique & form & dominating weight

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Friday 9/6/13
HRV=93
Green
D1
W1
M-
Mobility
Activation jumps
6/7 sprints not full out

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Sat 9/7/13
HRV=97
Green
D3
W1
M-

Decline tilt FGE 25 bumper under
Ramp to 6RM
95
115
135
145
155
165
170
6 reps
175
3 reps wasn't going to dominate it

4 sets 6@90%
155
6 reps 4 sets

Ring rows FOF body parallel
25 reps AFAP
BW
11
7
7

Ring push ups
FOF 25 reps AFAP
BW
10
7
6
2

Great form & technique & dominating weight

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Sunday 9/8/13
HRV=90
Orange
D-6
W1
M-

Front squat ramp to 6RM Dominating weight
95
105
115
125
135
145
6 reps
Working on perfectly upright technique

Back squat finish ramp to 6RM
145
155
160 not quite as good
145
145
6 reps
2nd 145 not as good as first

Deadlift friend or foe (it's my friend)
Clean DL
10x2@60% max AFAP
190x2
10 sets

Prowler for distance 10 min
Push hi & pull rotate when speed starts to slow
210
195y I think

Great form & technique & dominating weight


Yesterday speed rule on rings otherwise too neurally demanding & not worth it

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

My lifts to focus on:
Decline tilt bench
Clean & press (push press occasionally)
Deadlift (DSL on occasion)
Squat front & back
SGHP
Front lever
L-sits occasionally

Conditioning
Prowler
Jump rope
Sprints

Accessories if not interfering with the big lifts
Rings
Push ups
Dips
Rows
Chins

That's it

Good good at these ....nothing else matters

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Monday 9/9/13
HRV=92
Green
D1
W1
M-1

C+PP 1C+6PP Ramp to 6RM
65
75
85
95
105
115
1+6
120
1+3, stopped wasn't happy with speed

SGHP Hang knees Ramp to 6RM
65
75
85
6 reps
95
3 reps stopped wasn't going to get 6 quality reps

Deadlift (drop at top)
Clean style
13x2
190

Rings NC style
Dips
Chins
Push-ups
Rows
25 reps press & pull a piece AFAP

good form & technique & weight domination

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Tuesday 9/10/13
HRV=91
Orange
D -1
W 1
M -1

Bench Decline tilt 25 bumper butt end FGE
Ramp to 3RM
115
135
145
155
165
175
185
195
205
215
225
3 reps
Perfect technique & form widened grip to help with keeping shoulder blades together

Front Squat
Ramp up 3RM
115
125
135
145
155
165
175
185
3 reps
Little pause but ATG perfect form & technique no deviation of drop
I imaged I was against a wall

Deadlift
15x2 w/190
Very quick

3 reps instead of 1 since I'm orange & not 100%

  Post New Thread | Reply | Quote | Report
 

sput79
Level 100

Join date: Feb 2012
Posts: 663

Tuesday 9/11/13
HRV=94
Green
D4
W-
M-2
10 min sprints
200 rope jumps
Mobility

  Post New Thread | Reply | Quote | Report