Dylan Klein's New Workout Log [Archive] - Page 6

Active247

06-13-2011, 06:33 AM

Running a cut down to 170lbs starting today. Woke up at a cool 184.8lbs this morning. I've been bulking/maintaining all year and haven't had one mini-cut, so I figured what would be a better time than summer to lose a few lbs? I've got a solid three weeks before things get hectic. I'll be switching summer jobs come July 11th, so I should have time to plan things out by then. Not too worried about things, though.

Bulking Macros:
CHO - 465-500g
Protein - 225g(+/-)
Fats - 75-85g
Total ~ 3,650kcals (+/-)

Cutting Macros:
CHO - 300g
Protein - 225g
Fats - 60g
Total ~ 2,640kcals

Leg Day Macros:
CHO - 400g
Protein - 200g
Fats - 50g
Total - 2850kcals

Cardio:
None planned, but will be added as needed, obviously.

Active247

06-14-2011, 04:20 PM

Quads were still demolished from Saturday. Knees were achy as well. Tied my Squat PR and hit a rep PR with 315 right after... so that was cool. Cut out BB Lunges... cause I probably would have cried if I attempted them haha. Other than that a pretty solid session.

Squat:
215 x 5
255 x 4
300 x 3, 3
340 x 2, 2
385 x 1
315 x 8

GHRs:
BW x 8, 7, 5, 5

Seated Calf Raises:
1 plate + 35 x 15, 13, 12, 12

Active247

06-16-2011, 07:29 PM

Bench Press:
170 x 5
205 x 4
240 x 3
275 x 3, 3, 3, 3, 3

DB Bench Press:
95 x 15, 12
90 x 13.5, 12

Chest Supported T-Bar Rows // Mini Band Pull-aparts:
3 plates x 8 // Band x 15
3 plates + 12.5 x 8 // Band x 15 (2 sets)

Rope Triceps Push-downs // DB Curls:
170 x 15 // 50 x 10
190 x 10 // 50 x 10
190 x 9 + 140 x 10 + 100 x 10 // 50 x 10 + 35 x 11 + 25 x 10

Active247

06-19-2011, 01:42 PM

Squat:
215 x 6
255 x 6
300 x 6, 6, 6, 6, 6

GHRs:
BW x 8, 8, 8

Lat Pull-downs // Face Pulls:
187.5 x 8 // Stack + 10 x 15 (3 sets)

Seated DB Curls:
35 x 10, 10
45 x 10, 10

Felt pretty winded after Squats. It's been a good minute since I've done multiple sets above 3 reps with considerable weight. I did hit 315 for 8 last week, but that was after a few solid heavy sets, so it didn't hit me as much as the 5 sets of squats with 300 did today. Next week I bump up the intensity by 5% and hold the reps/sets the same.

Active247

06-21-2011, 06:51 PM

Bench Press:
170 x 5
205 x 5
240 x 4, 4
255 x 3, 3
275 x 2, 2
290 x 1, 1
275 x 2, 2
255 x 3, 3
240 x 4
225 x 6
205 x 8
185 x 10
170 x 12

DB Flyes:
35 x 10, 10

DB Laterals:
35 x 10, 10

Triceps Extensions // DB Curls:
35 x 10 // 35 x 10 (2 sets)

EDIT: Just wanted to come back and comment on yesterday's session... I've been feeling a little sluggish/crappy this week and realized I've pretty much been going all out since I returned from Brazil 4 weeks ago. I still wanted to get a good bench session in, but I'm taking the rest of week 'off' so to speak, so that next week I can start up Sheiko 30... and actually get past the first week! I've been bouncing all over the place and trying to reorganize things, but right now I just want to continue with what's worked for me, plus I'll have the time (and hopefully the energy) come next week and into July. Upon completion of 30, the following week, which I plan to de-load, is also my vacation week, so it all works out well... Bench press felt excellent yesterday, as opposed to the previous weeks, especially on the second half of the pyramid. 225 felt like 135. I hit 6 reps but definitely could have banged out 4-6 more. Kept the accessory stuff light and short. Gonna do the same for Thursday; light deads with some accessory work. Also bumped up the kcals this week. Eating around maintenance. Gonna keep the kcals in this range and see how things go.

Active247

06-24-2011, 12:12 PM

REALLY EASY day yesterday. Since I'm only de-loading half a week I thought I would keep it really light and simple yesterday. I'm excited to start up Sheiko 30 on Sunday (or possibly Monday). As of now, I'm just enjoying the rest.

Sumo Deadlift:
240 x 4
275 x 4
315 x 3

GHRs:
BW x 5, 5

Sarcoplasmic Hypertrophy Circuit:
Pec-Dec x 30
Straight-arm Pull-downs x 30
Triceps Rope Push-downs x 30
Rope Cable Curls x 30

Active247

06-27-2011, 05:36 AM

Not my best feeling Sheiko day, at least in terms of overall strength. Got it done nonetheless, and still happy I switched back. This week's gonna be a little rough getting used to the volume again. Kept the accessory DB work short and lighter today, and cut out GHRs at the end. Might put them at the end tomorrow, but we'll see how that goes. Deadlift days are usually the longest, not to mention the HUGE bench pyramid smack dead in the middle of it.

Bench Press:
170 x 5
205 x 4, 4
240 x 3, 3
275 x 3, 3, 3, 3, 3, 3

Squat:
215 x 5
255 x 4
300 x 3, 3
340 x 3, 3, 3, 3, 3

Bench Press:
170 x 5
205 x 5
240 x 5, 5, 5, 5, 5

DB Bench Press:
90 x 9, 11, 10

Squat:
235 x 5
275 x 4
320 x 3, 3, 3, 3, 3

Active247

06-30-2011, 06:44 AM

Well, summer is just not proving to be my friend in terms of lifting. I managed to tweak something in the back of my right leg yesterday while deadlifting. Not quite sure what exactly, other than it's one of the flexion muscles, possibly the biceps femoris. If Adam reads this maybe he can shed some light on the subject. The muscle hurts exclusively during the eccentric portion of the movement. I can flex my hamstring without any problem, but if I bend over as if I'm doing a RDL it gets a little tight and hurty (on the very outside of my right leg). I injured it on the third rep of my my third top set, and my body listed forward slightly and to compensate I just overexerted my posterior leg muscle(s). Definitely didn't pull it, just strained. It's a little tight/sore today, but nothing too terrible. Called it quits on deads after the third set. I've learned my lesson and I will not revert to my old ways of "pushing through it." That being said, I could have easily finished the sets which is solace to know, and I plan on putting the Rack Pulls I missed on next week's DL day. I hit up bench press after wards, which went smoothly (as always on Sheiko), and then just did some accessory stuff for my upper body. Might try and see how the leg feels on Friday. If I feel it needs some more time, Sunday will be the day to go back and try again. Saturday I have chores around the house and fireworks later that night with Marina :)

Sumo Deadlift:
240 x 4
275 x 4, 4
335 x 3, 3
380 x 3, 3, 3

Bench Press:
170 x 5
205 x 5
240 x 4, 4
255 x 3, 3
275 x 2, 2
290 x 1, 1
275 x 2, 2
255 x 3, 3
240 x 4
225 x 6
205 x 8
190 x 10
170 x 12

DB Laterals:
45 x 10, 10, 10, 10, 10

Triceps Rope Push-downs // Rope Kettlebell Hammer Curls:
180 x 15 // 70 x 10
200 x 10 // 70 x 10
200 x 8 // 70 x 10

Squizzzer

06-30-2011, 08:55 AM

very outside sounds like IT band...but you also said posterior...but yeah the posteriolateral leg muscles would be the biceps femoris and since you said flexion doesn't hurt that much but hip extension does i'd say it would prob be the long head....not that that matters so much as what to do about it...ice it for a couple days then make sure to keep it moving, even if only through a passive ROME....don't let it get tight...

Active247

07-02-2011, 08:57 AM

Well all things aside, I was very pleased with yesterday's session. Leg felt fine, and still feels fine today. Just a minor strain the other day. Gonna have to keep an eye on it next time I deadlift though. Gotta keep the hips lower. Squats felt much better this go around than on Sunday. Definitely happy about that.

Squat:
215 x 5
255 x 4, 4
300 x 3, 3
340 x 3, 3, 3, 3, 3

Bench Press:
170 x 5
205 x 4, 4
240 x 3, 3
275 x 2, 2, 2, 2, 2, 2

Dips:
2 plates x 6, 6, 6
2 plates + 10 x 6, 6

Squat:
215 x 5
255 x 5, 5
300 x 4, 4, 4, 4

Lying DB Triceps Extensions:
35 x 10
45 x 10, 10, 9, 8

Active247

07-04-2011, 10:54 AM

Squat:
215 x 5
255 x 4, 4
300 x 3, 3
340 x 2, 2
375 x 1, 1, 1

Bench Press:
170 x 5
205 x 4
240 x 3, 3
275 x 2, 2, 2, 2, 2, 2

DB Flyes:
50 x 10, 10, 10, 10, 10

Squat:
215 x 5
255 x 4
300 x 3, 3
340 x 2, 2, 2, 2

Seated DB Curls:
35 x 10
45 x 10, 10, 10, 8

Active247

07-07-2011, 06:48 AM

Definitely was NOT feeling it yesterday. Had a pretty busy week, energy was low, nutrition wasn't on point, and I was just not mentally or physically prepared for Deadlifting yesterday. What I had wanted to do was replace this week's Deadlifts to knees with last weeks Rack Pulls, but that WAS NOT happening. The first set of 380 x 3 felt like I was pulling a small tractor trailer. By the last rep of the 5th set I nearly passed out. I was GASSED. Going with my better judgement I skipped on the Rack Pulls and did some Lat Pulldowns instead, as well as an arm superset. Gotta back on track. Thank God Friday is a somewhat easier day. Good time to just bang it out and rest for two days this weekend. Friday night my girlfriend and I are heading up to her parents place in Rongwood for her niece's (or cousin's, can't remember which) Christening. Should be a good time. I'm looking forward to meeting some more of her family and eating some good food.

Sumo Deadlifts:
240 x 4
285 x 4, 4
335 x 3, 3
380 x 3, 3, 3, 3, 3

Bench Press:
170 x 5
205 x 5
240 x 4, 4
255 x 3, 3
275 x 2, 2
255 x 3, 3
240 x 5, 5
205 x 7
170 x 9

Lat Pull-downs:
165 x 10
187.5 x 10, 10, 10

Triceps Rope Push-downs // DB Curls:
160 x 10 // 35 x 10
180 x 10 // 50 x 10
200 x 10 + 150 x 8 + 110 x 10 // 50 x 10 + 35 x 12 + 25 x 16

Active247

07-12-2011, 07:28 PM

Bench Press:
170 x 5
205 x 4
240 x 3, 3
275 x 2, 2, 2, 2, 2

Squat:
215 x 5
255 x 5, 5
300 x 5, 5, 5, 5, 5

Bench Press:
190 x 4
225 x 3
255 x 5, 5

DB Flyes:
50 x 10, 10, 10, 10, 10

Active247

07-12-2011, 07:31 PM

Squat:
215 x 5
255 x 4, 4
300 x 3, 3
340 x 3, 3, 3, 3, 3

Bench Press:
170 x 5
205 x 4
240 x 3, 3
275 x 3, 3, 3, 3, 3

Squat:
215 x 6
255 x 6
275 x 6, 6, 6, 6

Bench Press:
190 x 5
225 x 5, 5
255 x 5, 5, 5 + 1 (supposed to be 4 x 4)

Sarcoplasmic Hypertrophy Circuit

Active247

07-16-2011, 12:08 PM

Sumo Deadlift:
240 x 4
285 x 4
335 x 3, 3
380 x 3
405 x 2, 2, 2
380 x 3, 3

Bench Press:
170 x 6
205 x 5
240 x 4, 4
255 x 3, 3
275 x 2, 2
290 x 1, 1
275 x 2, 2
255 x 3, 3
240 x 5
225 x 7
205 x 9
190 x 11
170 x 13

Sarcoplasmic Hypertrophy Circuit

Active247

07-21-2011, 06:40 AM

Bench Press:
170 x 5
205 x 4
240 x 3, 3
275 x 3, 3, 3, 3, 3, 3

Squat:
215 x 5
255 x 4
300 x 3, 3
340 x 3, 3
360 x 2, 2, 2
340 x 3, 3, 3

Bench Press:
170 x 5
205 x 5, 5
240 x 5, 5, 5, 5, 5

Active247

07-21-2011, 06:44 AM

Got a nice little accessory lift session in with Dion yesterday. He was starting off with DB Shoulder Press, so I figured I'd give that a go since I haven't done it in probably a year (no exaggeration). Felt good to lift with Dion again. Next year is definitely going to be lacking.

Seated DB Shoulder Press:
80 x 10
90 x 7, 8

Lat Pull-downs:
220 x 8, 8, 8

Seated DB Laterals:
30 x 10
35 x 10, 10

DB Curls:
50 x 10, 10, 10, 10 + 35 x 10 + 25 x 10

DB Triceps Deads:
40 x 10, 10, 10

Active247

07-22-2011, 08:58 PM

Squat:
215 x 5
255 x 4
300 x 3, 3
340 x 3, 3
360 x 2, 2
385 x 1, 1

Bench Press:
170 x 5
205 x 4
240 x 3, 3
275 x 3, 3
290 x 2, 2
275 x 3, 3

Squat:
235 x 4
275 x 4
320 x 3, 3, 3, 3, 3

Active247

07-27-2011, 11:31 AM

Sumo Deadlift:
240 x 4
285 x 4
335 x 3, 3
380 x 3, 3, 3, 3, 3, 3

Bench Press:
170 x 6
205 x 5
240 x 4, 4
255 x 3, 3
275 x 3, 3
255 x 4
240 x 5
225 x 6
205 x 7
190 x 8
170 x 9

DB Flyes // Mini-Band Pull-aparts:
45 x 10 // Band x 15 (3 sets)

Active247

07-28-2011, 07:35 AM

Just wanted to get a light accessory day in yesterday before I head back down to LBI today. Again, I went in without any sort of strategy or plan, but figured it might be good to play off of my last accessory day and see if I could outdo what had already been done. Managed to hit what I think is an all-time PR for shoulder press, and kept everything else moderate since I had to be quick so I could make the 740 showing of the new Harry Potter movie (which was pretty badass, given I haven't seen the previous 2 movies, nor read the last 3 books). Gonna catch back up on Saturday or Sunday and finish the last day of Sheiko 30, then de-load all next week, and probably start up Sheiko 31 (going up 5% on all lifts) and run that until school starts in Sept.

Seated DB Shoulder Press:
80 x 6
95 x 5, 6
85 x 8

Lat Pull-downs:
210 x 9, 8

JM Press:
185 x 10, 10

BB Curls:
85 x 10
105 x 10
125 x 6
85 x 15

Lateral Raise Machine:
140 x 15 (for kicks)

Active247

08-04-2011, 10:59 AM

It's been over a week since I posted, and pretty much a week since I've lifted. I managed to get 1 light session in on Monday, but couldn't get myself into gear yesterday to start up anything concrete. So today I'm starting up Sheiko 31. Hopefully it won't be the hell I'm expecting it to be. Bumped up my hypothetical maxes 5% from my last cycle, so hopefully the week off did more good than bad. I definitely needed the rest though. Gonna be a slow start getting the gears moving again... but it can be done.

In other news, I've decided to stay an extra semester at Rutgers... sort of by choice, sort of out of necessity. Sort of by choice, meaning that I could graduate on time... it would just be hell on Earth and near to impossible... but doable... Out of necessity, meaning that if I ever want to get into a good internship after Rutgers, staying an extra semester, taking lighter course loads, and getting some more extra-curriculars under my belt will be my best shot and extremely beneficial. So, that being the case, I've decided to stay an extra semester and apply to internships the following winter in order to better my chances. Only took me 3 years to figure this out... but hey, better late than never, right? Either way I feel so much better having some form of plan laid out rather than rushing around trying to get my act together and all my requirements in order. The extra semester will do me good... even if it KILLS my wallet :(

DFisco

08-04-2011, 02:05 PM

Active247

08-05-2011, 01:16 PM

Never leave college.

hahah, yea i've got a year and a half at rut, then depending on what program i do afterwards, another 1-3 years of more school.

Active247

08-05-2011, 01:25 PM

Well, yesterday was pretty brutal. Strength was in the tanks and so was energy. Bench Press felt pretty crappy, and after my first round of squats I was spent. Cut a lot out from the remainder of the workout. There was no way I was going to finish. My first round of benching went fairly well until I hit the send set of 300 x 2. Needed a spot on the second rep of the second set, so I bumped it down to 295. It's funny how 5lbs makes a huge difference. The weight went up, but still felt like crap. When I came back for my second round of benching I realized the plates would spin on the bar I was using. That could have played into why benching felt so crappy. I switched out bars and hit 250 x 5 with relative ease. I was spent at that point and cut out the last two sets of bench, the chest accessory stuff, and the last 6 sets of squatting. Not thrilled with how I started this cycle, but I'll get over it and get back to my old self by tomorrow... definitely by Day 3.

Bench Press:
180 x 5
215 x 4
250 x 3, 3
285 x 3, 3
300 x 2, 2
295 x 2, 2

Squat:
225 x 5
270 x 5
315 x 2 + 4 + 6 + 8 + 7 + 5 + 3

Bench Press:
250 x 5, 5

DB Curls:
50 x 10, 10, 10

DFisco

08-05-2011, 03:48 PM

Maybe you should try doing lower volume stuff for a little?

Active247

08-05-2011, 07:54 PM

Maybe you should try doing lower volume stuff for a little?

something i've been considering... i'm attributing my last workout to the fact that i did nothing for a week straight and completely under ate. i really haven't been eating enough lately and it's killing me

DFisco

08-05-2011, 08:30 PM

Just something to think about, regardless of the eating situation, since you've been doing high volume stuff for ~ 3/4 of the past year

Active247

08-06-2011, 02:50 PM

Just something to think about, regardless of the eating situation, since you've been doing high volume stuff for ~ 3/4 of the past year

point taken... and yea, gonna switch it up for sure. today was the straw that broke the camel's back.

Rack Pulls:
250 x 5
300 x 5
350 x 4
405 x 3, 3
455 x 2

Pretty much called it quits after Rack Pulls. Tried doing the bench pyramid but got the second set of 285 x 2 and called it a night. Did some shoulder accessory stuff and headed home.

Gonna take Dion's advice and bump the volume down. I'm just pretty fried after almost a year of doing exclusively Sheiko. It's been a solid run, but it's time to change it up before I get injured.

Active247

08-08-2011, 05:33 PM

Taking Sheiko off the menu starting today. It finally got to me... almost one full year later. Got some sweet strength gains by doing it, but now it's time to dial it back on the volume, bump up the intensity, and keep the gears moving. Hit a nice DB Floor Pressing PR today! Not only was it a rep PR, but the control with which I executed it really surprised me. Tempo was great. Held it for about 1-2 seconds on the floor before pressing. Gonna try to get back into some rowing movements too. Gonna ease my way into them. All in all a great, refreshing session. I also want to start using my chains more often, but it would just be a pain in the ass to bring them into the gym at school. Gonna have to figure something out.

Speed Bench:
145 + mini band x 3, 3, 3, 3, 3, 3, 3, 3

2 close grip, 3 mid grip, 3 wide grip

DB Floor Press (legs flat):
95 x 6
100 x 9, 9

BB Rows:
185 x 10, 10, 10, 10

Incline Tate Press:
35 x 12, 12, 12

Active247

08-14-2011, 06:51 AM

Rough week this week. I was prevented from getting to the gym until Friday, but only for a short while, so I hit a quick ME SQ/DL day. Worked up to 355 for a double, which wasn't as strong as I would have liked, but it was okay given the fact I hadn't squatted consistently lately. Wanted a triple, but settled for a couple of doubles instead; that third rep just wasn't going up. 360 is my PR for multiple sets of doubles, so I'm pleased with only being 5lbs off. Hopefully this week I can get something more structured going, probably just gonna play around with things until school starts. Summer is always that weird time for me, but hey, no injuries this year! :) and that far outweighs anything else.

Squat:
355 x 2, 2, 2

GHRs:
BW x 5, 5, 5, 5, 5

Active247

08-15-2011, 06:38 AM

Somewhat crappy session. Strength just isn't where it was a few weeks ago, although I'm not wanting to die halfway through the first movement of my session, so that's a plus. Wanted to hit 285 for some triples on bench. First set was easy enough, not worthy of bumping up the weight, but worthy enough for a second set. After the second rep of the second set I lost the tightness in my upper back and decided to rack it instead of going for it and possibly being "that guy" at the gym with the bar stuck on his chest cause he doesn't know his own limits. After bench I decided I would work on some vertical pressing. My gym has a nice seated military and the sides are the perfect height to set the bar for presses off of pins. The bar was literally just touching the upper portion of my clavicle. Finished up with some lat and triceps work and called it a day.

Bench Press:
285 x 3, 2

Seated Military Press (from pins):
135 x 8
155 x 6
135 x 10

Seated Cable Rows:
175 x 10, 10, 10, 12

JM Press:
155 x 10
185 x 10, 10

Active247

08-18-2011, 10:34 AM

Squat:
275 x 9, 9, 9, 9

Bench Press:
225 x 11, 9, 9

DB Curls:
50 x 10, 10 + 35 x 10 + 25 x 10

DFisco

08-18-2011, 05:51 PM

Squat:
275 x 9, 9, 9, 9

Bench Press:
225 x 11, 9, 9

DB Curls:
50 x 10, 10 + 35 x 10 + 25 x 10

lol

Active247

08-19-2011, 10:12 AM

lol

hahah, i know

Active247

08-20-2011, 09:11 PM

Sore as hell from the session before. Man does that high rep range kill me. Today was much better though. Despite the soreness, speed wasn't an issue and after the first two sets everything was firing nicely.

Squat:
295 x 7, 7, 7, 7, 7

Seated Cable Rows:
200 x 10
210 x 10
167.5 + Mini-band x 12

Triceps Push-downs:
200 x 10
210 x 10
220 x 8 + 200 x 4 + 170 x 5 + 140 x 5

Active247

08-21-2011, 07:47 PM

Squat felt goooooooooood today! 315 was flying up! Soreness is starting to subside. Tomorrow I'm actually going rafting down the Delaware with my girlfriend and her family, so squatting is a no go. Just gonna have to pick it back up on Tuesday.

Squat:
315 x 5, 5, 5, 5, 5, 5, 5

Bench Press:
285 x 2, 2, 2

DB Lateral Raises:
50 x 10, 10, 10

Active247

08-24-2011, 09:09 AM

Squats were MONEY last night. Missed a day due to some Delaware River rafting, but jumped on the squat train last night without a hitch. 335 felt LIGHTTT. Bout time, too. I thought I was losing my mojo the past couple weeks. Feels good to be back into some sort of groove again.

Squat:
335 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Single arm DB Rows:
100 x 10
135 x 10, 10

Active247

08-26-2011, 09:30 AM

Not AS painful as the first week doing multiple sets of 9, but still good enough the keep me winded after each set. Still not used to the high rep stuff... high rep squats none the less. Tried to bump up bench 10 lbs and maintain my rep range, but the planets just weren't aligned yesterday. First set of 235 felt okay, but not great (8 reps). Second set felt worse(er) (7 reps). I contemplated not hitting a third set but didn't think I could live with myself if I skipped it. Managed to bang out 9 reps, which felt much better than the previous two (obviously). Not a PR by any stretch (255 x 9) but I was still pleased given the fact that I've literally been squatting every other day for the past week. The only time I hit 255 x 9 on bench was during my two week foot injury and couldn't do any lower body stuff and strictly stuck to benching those weeks. Correlation? I think so. Or at least that's what I'm going to tell myself. Finished up with some biceps work and a sarco-circuit and beat feet outta there.

On a dietary note, I managed to down an 18" boli last night, complete with mushrooms, peppers, onions, chicken breast, mozzarella cheese, and tomato sauce. Gotta love Stuff Yer Face!

Weight: somehwere around 180-183lbs... I weighed myself postworkout, post meal (with about 32oz of fluids), fully clothed at about 8PM and came in at 187lbs, so I'm thinking I'm in the low 180's in the AM. Strength is up, weight is the same. Love it! And as far as tracking macros and so forth, I kinda just eat 4-5 meals a day, plenty of CHOs, protein, and moderate fats. If I feel I'm under in CHO game, I'll add some more fats and protein towards the end of day to get in enough kcals. As of now I'm just maintaining my weight, but obviously strength has increased, so there is some muscle gain in there somewhere. Been doing a lot of reading about dieting and insulin sensitivity, leptin sensitivity and all that jazz, so I'm considering either doing some form of a mini cut, or some form of a cyclical diet, possibly UD2.0. Haven't decided quite yet, but it's on the backburner.

Squat:
295 x 9, 9, 9, 9

Bench Press:
235 x 8, 7, 9

DB Curls:
50 x 10
55 x 6, 6

Sarcoplasmic Hypertrophy Circuit:
Pec Dec - 130 x 25
Straight arm Pull-downs - 160 x 25
DB Lateral Raises - 30 x 25
Triceps Rope Push-downs - 140 x 25

Active247

08-27-2011, 04:25 PM

Squat:
315 x 7, 7, 7, 7, 7

Did some pull-ups and triceps extensions and called it night.

Active247

08-31-2011, 10:24 AM

Last two Smolov days were brutal. Not quite sure how I got through them. I really didn't think I had 7 sets of 335 x 5 in me, but as the sets went on I started getting more and more focused and before I knew it I was done. Not to mention that I was lifting at Rutgers yesterday and ALL the new freshman came in and tried making names for themselves. Saw some pretty pathetic benching and the usual bro workouts. Marina and I were the only squatters yesterday, and PROUD OF IT :) After squats I got the hell out of there. Gonna hit the gym today for the last day of week 2 and maybe try to get some benching in after wards.

Squat:
335 x 5, 5, 5, 5, 5, 5, 5

DFisco

08-31-2011, 01:26 PM

Active247

09-02-2011, 05:28 AM

you have no idea how much i miss lifting there

yea, lotta new faces this year. you would have loved the guy who loaded the smith machine with 405 and did 1/100th bench press. i'm pretty sure he moved his head up to make it look like the bar was moving.

Active247

09-02-2011, 03:24 PM

Pretty solid day today. Officially completed the second week of Smolov. My left foot is starting to get extremely achy as of late, and I'm not sure if I want to push it anymore with Smolov, since classes just started and I'm walking everywhere. Gonna play it by ear this weekend and see how it feels. Other than that, actually squatting felt great. Bench felt eh. But I'm not really focusing on much else other than squatting, so that's to be expected.

Squat:
355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Bench Press:
225 x 10, 11, 10

Active247

09-04-2011, 12:10 PM

God I hate these high rep days!

Squat:
305 x 9, 9, 9, 9

Lat Pull-downs:
210 x 8
220 x 8, 8

DB Laterals:
45 x 10, 10, 10

DB Curls // Triceps Push-downs:
45 x 10 // Stack x 10
50 x 10 // Stack x 10 (2 sets)

Active247

09-07-2011, 06:54 PM

Pretty upsetting day today, but not without reason. Been battling a upper respiratory cold/cough for the past couple days. Thought I might be able to shake it by today, but despite feeling better (than before), I still wasn't 100% by any means. Probably shouldn't have hit the gym today, but my schedule tomorrow doesn't allow for gym time, and I had already take two days off to try and get better. Attempted to get through Smolov and could only get half way (sort of) came up a rep short of two sets and only managed to do 3 sets. I was pretty disappointed, but I knew I didn't have it in me. I tried doing some bench press to make my session not a complete waste and wound up settling on a Sheiko bench pyramid set. Went fairly well, but my upper body is not what it was before Smolov. Hopefully I can pick up Smolov on Friday and make up those 2 sets and 2 reps (it will be done). If not Friday, definitely Saturday.

Squat:
325 x 6, 7, 6

Bench Press:
170 x 5
205 x 5
240 x 4, 4
255 x 3, 3
275 x 2, 2
255 x 3, 3
240 x 4
225 x 6
205 x 8
190 x 10
170 x 12

DFisco

09-07-2011, 11:07 PM

Is the foot still an issue? The foot injury and the illness makes me think Smolov has something to do with it.

Active247

09-08-2011, 04:17 PM

Is the foot still an issue? The foot injury and the illness makes me think Smolov has something to do with it.

haha, how dare you speak ill of smolov! nah, foot is getting better. i actually can't remember if it hurt when i woke up this morning, so that's a good sign... or possibly bad if it's an indicator of my memory.

and a lot of people are getting sick around Rutgers. i don't think smolov got me sick.

Active247

09-13-2011, 05:48 PM

Started a new split inspired by Al Caslow. He took a lot from Sheiko and modified it a bit, so I figured it would be a nice transition for me since it's still incorporates what works for me as well as provides a little more variety and a little less volume. Because over the weekend I was still sick, I used to squat day as a rolling de-load and kept the squats moderate and all accessory work light. Today I hit bench full force since I haven't been focusing on it a lot lately (Smolov) and my strength is just in tanks :(

Squat:
305 x 6, 6, 6

Good Mornings:
135 x 10, 10

Lat Pull-downs:
220 x 6, 6, 6

Seated DB Curls:
50 x 10, 10, 10

Leg Press Calf Raises:
4pps x 10, 10, 10

Hammies are sore as hell from the Good Mornings, and my calves are on fire from the calf raises. Haven't done them in God knows how long.

Bench:
175 x 5
210 x 5
240 x 4, 4
260 x 3, 3
275 x 2, 2
260 x 3, 3
240 x 5, 5
210 x 7
175 x 9

Benching strength just isn't what it used to be, but it'll get back

DB Floor Press:
100 x 8, 7, 8

DB Laterals // Skull Crushers:
45 x 10 // Bar + 50 x 10
45 x 10 // Bar + 70 x 10
45 x 10 // Bar + 90 x 5

Face Pulls:
Stack x 15, 15, 20

Active247

09-16-2011, 02:50 PM

Sumo Deadlift:
340 x 5, 5, 5, 5, 5

Bench Press:
260 x 4, 4, 4, 4

GHRs // DB Hammer Curls:
BW x 5 // 60 x 6
BW x 5 // 70 x 6 (2 sets)

Active247

09-17-2011, 04:57 PM

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 2, 2, 2, 2, 2, 2

CGBP:
225 x 8, 9, 8

BB Shrugs:
315 x 10, 10, 10

Seated BB Military Press:
135 x 10, 10, 10, 10

Active247

09-20-2011, 08:09 PM

Squats:
325 x 6, 6, 6, 6, 6

Good Mornings:
155 x 7
175 x 7
185 x 7

Lat Pull-downs:
230 x 6, 6, 6

Seated DB Curls:
50 x 8, 8, 8 + 35 x 10 + 25 x 10

================================================== ==================================================

Bench Press:
175 x 5
210 x 5
240 x 4, 4
260 x 3, 3
275 x 2, 2
295 x 1, 1
275 x 2, 2
260 x 3, 3
240 x 4
225 x 6
210 x 8
195 x 10
175 x 12

Overhead DB Extensions:
100 x 7, 7, 6

Active247

09-23-2011, 06:42 PM

Sumo Deadlift:
225 x 4
275 x 4
315 x 4, 4
365 x 2
405 x 1
455 x 1
465 x 1
365 x 6

DB Bench Press:
100 x 10, 10, 10, 10

DB Laterals:
50 x 9, 9, 9, 9

DB Curls:
50 x 10, 10, 10, 10 + 40 x 6 + 30 x 8

Active247

09-25-2011, 03:13 PM

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 3, 3, 3, 3, 3

CGBP:
235 x 6
240 x 7
245 x 5

BB Shrugs:
335 x 10, 10, 10

Seated BB Military Press:
135 x 6
155 x 6
175 x 6, 6 (spot on last rep of each set)

Active247

09-30-2011, 12:59 PM

Should have de-loaded legs after having maxed out on DL. Squatting felt TERRIBLE on Tuesday.

Squat:
345 x 3, 3

Called it a day after that. Lower back was the tightest it's ever been. No amount of foam rolling could have helped.

================================================== ==================================================

Bench Press:
175 x 6
210 x 5
240 x 4, 4
260 x 3, 3
275 x 2, 2
295 x 1, 1
275 x 2, 2
260 x 3, 3
240 x 5
225 x 7
210 x 9
190 x 11
175 x 13

Lat Pull-downs:
240 x 5
230 x 7, 6

Overhead DB Triceps Extensions:
90 x 10
100 x 9, 10, 8

DB Curls:
50 x 10, 10, 10 + 40 x 6 + 30 x 6

Active247

10-01-2011, 08:02 PM

Squats:
345 x 5, 5, 5, 5, 5

Good Mornings:
175 x 6
185 x 6
195 x 6

BB Curls:
125 x 5, 5, 5

Active247

10-02-2011, 03:25 PM

Bench Press:
275 x 2, 2, 2, 2, 2

CGBP:
225 x 10
245 x 6
250 x 6

Seated BB Military Press:
175 x 6, 6, 6

Face Pulls:
Stack + 10 x 12, 12, 14

Active247

10-04-2011, 06:30 PM

Not sure what the hell happened today. My left pec had some pretty significant pain going on today at the gym. Had some mild irritation on the lighter warm-up sets, but once I threw 260 on the bar and dropped it for 3 I knew I had to stop. This is my first time having any sort of pec irritation... and I don't like it. Gonna lay off it for the rest of the week and see how that treats it. I've learned my lesson in the past and I'm NOT going to repeat my mistakes.

Bench:
175 x 5
210 x 5
240 x 4, 4
260 x 3

BB Rows:
185 x 10
225 x 10
185 x 25, 15

Single-arm DB Rows:
100 x 25 (each side)

Overhead DB Triceps Extensions:
70 x 10
70 x 30

Called it a night. Pretty much just messed around and socialized after bench press

DFisco

10-04-2011, 10:42 PM

Active247

10-05-2011, 12:42 PM

lol

fixed hahaha

Active247

10-07-2011, 06:12 PM

Pec is feeling much better today. I could actually do a push up without any irritation. We'll see how some benching goes on Sunday.

Sumo Deadlift:
365 x 4, 4, 4, 4

Lateral Raise Machine:
150 x 10, 7, 7

DB Curls:
45 x 10, 10, 10, 10

Active247

10-14-2011, 04:48 PM

Hadn't had much time or motivation to post this week. Been doctoring my left pec/shoulder area and it's doing much better. Actually been de-loading all week, so nothing too important to post. School, however, is another story. Just been all over these past two weeks, so the de-load is doing me good. Although I'm feeling a little out of shape at the moment. Been there before, and I'll get over it again. Gonna hop on the the Sheiko train this weekend. It's looking like 29 this time, however. Want to keep it a bit lighter on everything and just get in a groove of lifting again and gradually bring it back up.

impakt1

10-16-2011, 06:47 AM

mind = blown.

look who I found.

long time brother, long time.

Active247

10-16-2011, 07:48 PM

mind = blown.

look who I found.

long time brother, long time.

I almost didn't recognize you without the beard! haha. i know, it's been a while. how are things?

Active247

10-16-2011, 08:05 PM

First day of real lifting in about 2 weeks (for bench press at least) in the books. Strength is not where it used to be, but it'll come back. Today was a lighter day than I'm used to, so hopefully a nice jump off point for the rest of the cycle. Pec feels great, just weak. Second round of benching felt a little better than the first. Can't wait to get back to where I was a few weeks ago (and then get better!). School is just really killing me this semester, and between this minor pec injury and getting sick back in the first week, I haven't had any consistency yet. It'll come, just gotta roll with the punches for now. My goal by the end of winter is:

Squat - 425 (now 385)
Bench - 330 (now 315)
Deadlift - 500 (now 465)
Total - 1255 (now 1165)

It's been a while since I've maxed, so I want to ingrain some numbers into my head so that I keep on track. I don't think they're too out of reach. Right now I'm basing my Sheiko days off of a 445 squat, 345 bench, and 465 deadlift, and have been all summer long. So, I think a couple solid cycles of Sheiko and I'll be right on track for where I want to be. A 1255 total would be awesome! Considering I hit a PR on deadlift without any deadlift training prior to my PR, and being able to hit multiple sets of 385 during a sheiko cycle, I think my squat is 405+ and deadlift closer to 485+.

Bench Press:
175 x 5
210 x 4, 4
240 x 3, 3
260 x 3, 3, 3, 3, 3

Squat:
225 x 5
270 x 5, 5
315 x 5, 5, 5, 5, 5

Bench Press:
175 x 5
210 x 5
245 x 4, 4, 4, 4

GHRs:
BW x 5, 5

Had to beat feet and cut the GHRs short. It's my dad's birthday tonight, so I had to make the trip home in time.

impakt1

10-17-2011, 05:44 AM

I almost didn't recognize you without the beard! haha. i know, it's been a while. how are things?

things are going great. after everything was said & done with my pinky, i started training again & decided to compete. I actually train at Apollon Gym now in Edison.
Paths are switching, currently dropping my masters in environmental science to get started on my masters in exercise science. stoked. how are things with you? we should meet up & train one day.

Active247

10-17-2011, 10:57 AM

things are going great. after everything was said & done with my pinky, i started training again & decided to compete. I actually train at Apollon Gym now in Edison.
Paths are switching, currently dropping my masters in environmental science to get started on my masters in exercise science. stoked. how are things with you? we should meet up & train one day.

that's great to hear! glad your pinky is all healed. i think the last time i saw you was over the summer, although i can't remember if your pinky was fully healed by then. and i assume you mean BB competition? and that's cool you're switching majors, should be a lot of fun.

Apollon is a great gym. Adam and i used to go there every now and then, back when i was a freshman. haven't been there in a while, but definitely everything you could ever need plus a BADA$$ atmosphere.

right now i'm training 3 days/week. Sundays C/D Rec Center, Tuesdays at the Hale Center, and either Thursday or Friday night at C/D.

Active247

10-18-2011, 05:07 PM

Legs, especially the hammies were comepletely FRIED from squats on Sunday. I don't remember the last time I was this sore. Deadlifts were fortunately rack pulls, but due to the racks at the Hale Center (where Rutgers Football trains) the pin height was right about at my knee, so pulls were pretty much useless today (and pulling from the floor wasn't going to happen!). I made it work either way and still had a great session.

Rack Pulls:
275 x 4
315 x 4
365 x 4, 4
405 x 3

Called it quits and cut off the last 3 sets of 405. The range of motion was so stupid that the movement was just an exercise of getting weight in my hands. I was - and still am - so sore that I really couldn't care less that I skipped some sets. The extra rest will do me good for Friday night squatting! :)

Incline BB Bench Press:
185 x 6
225 x 5, 5, 5, 6, 5

BIG PR on Incline. I don't ever remember hitting 225 for more than 2-3 reps (and that must have been a good half a year ago). Definitely pleased with this!

Single-arm DB Rows:
130 x 10, 10, 10
150 x 8

Active247

10-22-2011, 02:32 PM

Bench Press:
175 x 5
210 x 5
240 x 4
260 x 3, 3
275 x 2, 2
260 x 3, 3
240 x 4
210 x 6
175 x 8

Squat:
225 x 5
275 x 4, 4
315 x 3, 3
335 x 3, 3, 3, 3, 3

Lat Pull-downs:
200 x 6
230 x 6, 6
210 x 10

DB Lateral Raises:
45 x 10, 10, 10, 10

Active247

10-26-2011, 06:21 AM

Strength is slowly coming back. Squats felt okay. Not great though. 355 felt pretty heavy. I miss Smolov and just going in and dropping 355 for a triple like it was nothing. Bench press is also coming back. Pec feels great, no pain or agitation, just weak. I was supposed to hit 275 for 3, but wound up hitting 275 for doubles instead. The strength just isn't there right now. Kinda sucks. But it'll come back.

Squat:
225 x 5
270 x 4
315 x 3, 3
355 x 2, 2, 2, 2, 2

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 2, 2, 2, 2, 2

DB Curls // Lying DB Triceps Extensions:
50 x 10 // 40 x 10
50 x 8 // 40 x 10
50 x 8 // 40 x 10
50 x 8 // 40 x 9

Active247

10-27-2011, 07:05 PM

Sumo Deadlift:
260 x 4
310 x 4
355 x 4, 4
380 x 4, 4, 4, 4

Bench Press:
175 x 6
210 x 6, 6
225 x 6, 6, 6, 6

DB Lateral Raises:
45 x 10, 10, 10 + 30 x 10

Active247

10-30-2011, 04:29 PM

Squat:
225 x 5
270 x 4
315 x 3, 3
355 x 2, 2, 2, 2, 2

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 2, 2
260 x 3
225 x 10

DB Curls // Lying DB Triceps Extensions:
50 x 10 // 40 x 10 2 sets)
55 x 7 // 45 x 7

Active247

11-01-2011, 05:57 PM

Due to scheduling issues, i.e. classes, and how ungodly sore I am from squatting the other day, I had to rearrange Shieko this week. I only did the benching portion today and will do the squats on Thursday, and will pick up Day 2 on Saturday. Strength is coming back on bench. Still not 100%, but very close to where I used to be. 6 sets of 275 for triples was rough, but I got it done. Thursday is going to be BRUTAL for squats. Four sets of doubles with 380 (HUGE PR if completed), and multiple sets of 355 for triples. Going to be a longgggg night! Gotta seriously rest up the lower back before then.

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 3, 3, 3, 3, 3, 3

Lat-Pulldowns:
210 x 10, 10, 10

Active247

11-06-2011, 08:10 AM

Didn't finish the workout at all today. Managed to hit a PR on squats, but not for nothing. The hips are still extremely tight, so I gotta de-load and get healthy before I try anything too heavy again. I've been a little too ambitious with this Sheiko cycle. I need to dial it back a bit, not overload myself, and work my strength back up. I think a nice de-load this week is in order. Then a 2 week progression of getting back to where I want to be, then 2 weeks of where I'd like to be, another de-load, then full force Sheiko.

Squat:
245 x 5
295 x 4
335 x 3, 3
375 x 1, 2
355 x 2

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 2, 2
295 x 1

Active247

11-13-2011, 05:33 PM

Bench Press:
175 x 5
210 x 4
240 x 3, 3
260 x 3, 3, 2, 4, 3

On the third set I lost some tightness in my back so I racked it instead of trying to grind out a third rep. Made it up on set 4 though.

Squat:
215 x 5
255 x 5, 5
300 x 5, 5, 5, 5, 5

Bench Press:
175 x 5
210 x 5
240 x 4, 4, 4, 4

DB Flyes:
35 x 10, 10, 10, 10, 10

GHRs:
BW x 5, 5, 5, 5, 5

Dietze2

11-13-2011, 05:34 PM

Nice Bench brother

Active247

11-16-2011, 05:28 AM

Rack Pulls:
265 x 4
315 x 4
355 x 4, 4
405 x 3, 3, 3, 3

Incline DB Bench Press:
100 x 6, 6, 6, 6

V-Bar Pull-downs:
200 x 5, 5
230 x 5, 5

DB Lateral Raises:
45 x 10, 10, 10, 10, 10

Active247

11-18-2011, 06:29 PM

Bench Press:
175 x 5
210 x 5
240 x 4
260 x 3, 3
275 x 2, 2
260 x 3, 3
245 x 5
210 x 7
175 x 15

Kinda got carried away at the end

Squat:
215 x 5
260 x 4, 4
305 x 3, 3
325 x 3, 3, 3, 3, 3

DB Flyes:
45 x 10, 10, 10, 15

Gym closed early, had to cut it short today

Active247

11-21-2011, 05:47 PM

Had to get a quick session in between classes. Not a lot of time, but I got the big movements done and exchanged Flyes for Curls. 345 felt pretty heavy today. Just haven't been able to get back to where I was. Hopefully come winter break in December I can really just focus in and get **** done. Next semester will also be much more laid back so I'm looking forward to having a little more free time.

Squat:
215 x 5
260 x 4
305 x 3, 3
345 x 2, 2, 2, 2, 2

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 3, 3, 3, 3, 3

DB Curls:
50 x 10, 10
60 x 5 + 40 x 10 + 30 x 8

Active247

11-23-2011, 05:54 PM

Rack Pulls:
265 x 4
315 x 4
355 x 4, 4
385 x 4, 4, 4, 4

Bench Press:
175 x 6
210 x 6
225 x 6, 6, 6, 6

DB Flyes:
50 x 10, 10, 10

Lat Pull-downs // Triceps Push-downs:
175 x 10 // Stack x 10
187.5 x 8 // Stack x 10
187.5 x 8 // Stack + 5 x 12

Active247

11-26-2011, 08:03 PM

Squat:
215 x 5
260 x 4
305 x 3, 3
345 x 2, 2, 2, 2, 2

Bench:
175 x 5
210 x 4
240 x 3, 3
275 x 2, 2
260 x 3
225 x 5
195 x 7

Squat:
225 x 5
250 x 4, 4
305 x 4, 4, 4, 4

DB Curls:
45 x 10
50 x 10, 11 + 35 x 13 + 25 x 7

Active247

11-27-2011, 09:22 AM

So, there's only two weeks left with Sheiko 29 and that will bring me right up to my Winter break (well, exams I should say), but still, the end of classes. I'm really looking forward to the relaxed schedule because I can have more time to workout how I would like. Sheiko is really starting to take a toll on me, but given my schedule this semester it was the only way I could still keep some good volume, intensity, and frequency. Even a 4-day split would have been difficult given the sheer workload I've had. Just gotta suck it up and push through for two more weeks, at which point I will de-load and change up the training protocol. A few things to address:

1. I've been running Sheiko splits (almost exclusively) for over a year. I need to add in some other movements (i.e. vertical pressing, rows and pull-downs, arms, shoulders, calves, etc)

2. Start doing some more hyper range work. Aside from the few accessory movements I actually do, I don't do much hyper range rep work. This needs to change, especially for bench. I'm not so concerned for squats or DLs. Those I like to keep in the 1-5 range.

3. CARDIO! Simply put, I don't do it. I do use the urg to warm up, but that's about 2 minutes of light rowing 3 times a week. I need to start doing cardio consistently. This coming from a 12 year swimming veteran. Shameful.

4. Tracking my macros better. I pretty much eat on the fly and have a general idea about what I eat. Some days are awesome... others are bad, in the sense that I miss a meal altogether. Easy fix.

The Plan

Well, as of now I don't have much of a plan... other than I want to fix what I mentioned above. I will most certainly switch from doing Sheiko splits, although I may keep some aspects regarding squats and benching. I know that I will also switch to a 4-day split. Two lower days, two upper. Lower days will most likely be involving some Sheiko protocol, and the upper days will have a lot more pulling focus. I noticed that I do pulling movements about ounce a week. I've noticed that deadlifting frequently does not work for me. But rack pulls, rows, chins (THESE I NEED TO START UP AGAIN), all can be done frequently with relative ease. Two days will be devoted to cardio in some form. Marina is an ex-cross country runner and D1 athlete for Rutgers, so some extra cardio on the side should be easy enough.

So, got some things to consider. Excited about putting it together. But until then, I've got some studying to do and projects to finish!

Active247

11-29-2011, 04:24 PM

FINALLY starting to feel good on my lifts. Today wasn't great, but it definitely felt much better than the past 2 weeks. Bout damn time! Decided to save the lower back for Rack Pulls on Thursday and skipped the second round of Squats.

Squat:
235 x 5
275 x 4
320 x 3, 3
360 x 2, 2, 2, 2

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 3, 3, 3, 3, 3, 3

DB Flyes:
50 x 10
55 x 10, 10

Lying DB Triceps Extensions // DB Curls:
45 x 8 // 45 x 10 (3 sets)

908

11-29-2011, 04:48 PM

Active247

12-01-2011, 07:04 PM

Rack Pulls:
245 x 4
335 x 4, 4
385 x 3, 3
435 x 2, 2, 2

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 2, 2, 2
295 x 2, 2
275 x 3, 3

DB Flyes:
50 x 10, 10, 10, 10, 10

Lat Pulldowns:
210 x 8, 8, 8, 8

Active247

12-04-2011, 03:21 PM

Squat:
215 x 5
255 x 4
300 x 3, 3
340 x 3, 3, 3, 3, 3, 3

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 3, 3, 3, 3, 3

Active247

12-07-2011, 07:03 PM

Squat:
215 x 5
255 x 4
300 x 3, 3
340 x 3, 3, 3, 3, 3

Bench Press:
190 x 5
225 x 5, 5
260 x 4, 4, 4, 4, 4

DB Flyes:
50 x 10
55 x 6, 8

CGBP:
185 x 10
205 x 8
225 x 8
245 x 6

Active247

12-10-2011, 04:31 PM

I had very limited time today. My family went to get our Christmas tree this morning and I couldn't escape to the gym this afternoon, so I did some bench press in my basement. Kinda worked out to my advantage cause I need some extra rest for my hip which is a little sore since squats the other day.

Bench Press:
175 x 5
210 x 4
240 x 3, 3
275 x 3, 3
300 x 2, 2, 2
245 x 5, 5, 5, 5
210 x 5
175 x 5

Some db curls and called it a day!

Active247

12-13-2011, 04:04 PM

Sumo Deadlift:
240 x 3
285 x 3
335 x 3, 3
380 x 3, 3
405 x 2, 2, 2
385 x 2, 2, 2

Lat Pulldowns:
210 x 8
220 x 7
200 x 10

DB Curls:
55 x 6, 6, 6

Active247

12-16-2011, 10:36 AM

Again, had to split up my Sheiko session into two due to time constraints. $hit happens. Will follow up with bench most likely tomorrow.

Squats:
215 x 5
255 x 4
300 x 3, 3
340 x 3, 3, 3, 3, 3, 3

Lying DB Triceps Extensions // DB Curls:
45 x 8 // 45 x 8 (3 sets)

Called it a day.

Active247

12-19-2011, 02:37 PM

Bench Press:
175 x 6
210 x 5
240 x 4, 4
275 x 3, 3
295 x 2, 2
275 x 3, 3
245 x 4
210 x 6
175 x 8

Dips:
1 plate + 25 x 8
2 plates x 8, 6, 6, 6

Incline DB Curls:
35 x 8, 8, 8

Side Lateral Raise Machine:
140 x 10
160 x 6, 6

Active247

12-29-2011, 08:05 AM

So, putting full blown Sheiko to rest... for now. Gonna run an Ed Coan/Boris Sheiko hybrid. Coan for bench, Sheiko for squats. Going to pick up Coan on week 5 for the lower rep stuff and run it to week 8 alongside Sheiko style squatting. Should be good.

Right now I'm kinda out of commission. Somehow I got a finger infection on my left pinky finger. Thing hurts like a bitch and has prevented me from lifting this week (as well as the Christmas holiday). If it wasn't an infection I'd hit the gym, but I'm not risking anything. Doctor has me on antibiotics, so hopefully it will be cleared up in a few days. Gonna try to get some light squatting in later today in my basement. It's almost been two weeks without any squatting. And I've only had one session this week. Not how I envisioned my winter break.

Bench Press:
260 x 5, 5

CGBP:
225 x 5, 5

Incline Bench Press:
210 x 5, 5

BB Rows:
185 x 10, 10, 10

BB Curls:
105 x 10, 10, 10

Active247

01-02-2012, 11:37 AM

Well, it's been a little over 2 weeks since I actually had a good training session. It's been a mixture of exams, the holidays, a finger infection, my buddy's wedding, and driving all over the state, that has prevented me from getting into the gym. I'm not complaining though. I've been getting some well needed rest and recovery from a brutal semester that I feel is doing more good than harm right now... even if I am itching to get back into the gym. I haven't gone cold turkey though. I did manage to get a few sessions in, but nothing too exciting. Most of it was done while babying my finger. Highlights were:

Squats:
300 x 7, 7

Bench Press:
270 x 4

Both were done in my basement. Squats felt great. The speed wasn't there, but the weight felt light. Bench was okay, but that wasn't a shocker. Definitely looking to get back into the swing of things. I also went for a run with my girlfriend yesterday... ho-ly crap! I am not cardiovascularly where I once was, I can say that much. We ran for a mile (last time I ran I was about 20+ lbs lighter), then took a cool down lap, ran and all out 100m sprint (that felt good), then another cool-down lap and called it quits. I thought I would be much sorer today but I actually feel really good. I really surprised myself I must say. Tomorrow I start work for a week and half where I will most definitely be hitting the gym after wards.

Active247

01-04-2012, 06:22 AM

First real squatting session in just about 18 days... and the rest did me good! Squats felt ON POINT. Lower back was fresh, hips were loose, and the power was still there. I even tried some high bar squatting for the second round. Definitely a different feel. I also closed the stance up a bit and felt it in the quads more. I also noticed a little more pop on the way up. 325 looked like 225! Also hit some calves raises and leg curls (long time no see!). Calves were SCREAMING after my little run the other day. Almost gave myself charlie horses after each set. Kept the weight light but boy did I feel it. Leg curls were done with a 2 second squeeze at the top and 3 second negative. FIRE!

Squats:
220 x 5
260 x 4
305 x 3, 3
350 x 3, 3, 3, 3, 3

Seated Calf Raises:
70 x 5, 5, 5, 5, 5

High Bar Squats:
245 x 5
285 x 4
325 x 3, 3, 3, 3, 3

Lying Leg Curls:
100 x 10, 10, 10

Notes:
Seems like my lower body does really well with prolonged rest after intense mesocycles (2 weeks devoid of squatting). Definitely something to keep in mind for the future. Hopefully the upper body responds similarly, although I fear that is not the case. Just gonna have to find out and see.

Active247

01-05-2012, 07:04 PM

Well, upper body has definitely gotten a little weaker, but not terribly weak. 260 felt a little heavier than it should have. Incline BB felt WAY too heavy. My vertical pressing has definitely taken a toll. Kept the pulling pretty light and focused more on really contracting the muscle. Gonna bump these up slowly and hit it heavier on the light pressing days. All in all a good start to my new split. My lower body is beyond sore. Gonna be married to my foam roller tomorrow.

Bench Press:
260 x 5, 5

Seated Cable Rows:
150 x 7, 7, 6, 6

CGBP:
225 x 5, 5

Supinated Pulldowns:
150 x 6, 6, 6, 6

Incline Bench Press:
210 x 5, 5

BB Curls:
90 x 10, 8, 8, 8

DB Laterals:
45 x 10, 8, 8, 8

Active247

01-07-2012, 02:36 PM

Squats:
220 x 5
260 x 4
305 x 3, 3
350 x 3, 3, 3, 3, 3

Seated Calves:
70 x 10, 10, 10

High Bar Squats:
220 x 5
260 x 4, 4
305 x 4, 4, 4, 4

Cable Crunches:
200 x 15
210 x 15
220 x 15

Active247

01-09-2012, 07:44 PM

Bench is still feeling a little sluggish. 270 felt okay, but I'm missing the volume for sure. 270 x 5 was a nice PR, but I still think I was stronger over summer when 275 for 3 flew up like it was nobody's business. I felt like I could have done 10 sets of triples with 275 back then. Gonna push the Incline Bench to the second bench day because my tris are just shot by the time I get to it and I absolutely HATE the incline benches at my gym. Maybe even going to switch to DBs. Pulling movements feel pretty good though. Still figuring out how to structure the second upper day.

My gym is also having a Powerlifting meet in March, which I think I'm gonna have to do. Once I'm done running this Coan/Sheiko split I'm gonna try something else out. Still deciding what exactly. Kinda excited for the meet. Probably going to be somewhat smallish, but definitely a good time.

Bench Press:
270 x 5, 5

Seated Cable Rows:
162.5 x 7
175 x 7, 7, 7

CGBP:
240 x 5, 5

Supinated Pulldowns:
162.5 x 7
175 x 7, 7, 6

Incline Bench Press:
220 x 2 (wasn't gonna happen, moving these to the second upper day)

BB Curls:
90 x 10
100 x 8, 8
70 x 25

DB Laterals:
45 x 10, 10, 10
30 x 16

Active247

01-12-2012, 05:01 PM

Bangin' on all cylinders today!!! Probably THE BEST squat session to date! I'll let the numbers do the talking, but just for my own self-reporting, squats were money, lower back was 110%, felt as if I almost deloaded last week. Only a belt was used on the last sets, no knee wraps.

Squats:
220 x 5
260 x 4, 4
305 x 3, 3
350 x 2, 2
390 x 1, 1, 1

Seated Calves:
70 x 5
90 x 5, 5 ,5
100 x 5

Squats:
220 x 5
260 x 4
305 x 3, 3
350 x 2, 2, 2, 2

GHRs:
BW x 5, 5

Lying Leg Curls:
115 x 10, 10

Notes:
Well, I think it's pretty safe to assume 405 on the horizon. I've got a PL meet in just about 10 weeks and I really wanna shoot for 425 if it's in the cards. After today I'm feeling confident enough that 425 should be absolutely doable. As of now I'm still planning my next mesocycles going into March, so once I get it straightened out I'll post it up. I really wanna shoot for 425 Squat, 325 Bench, and 495 DL. I think it's doable if I attack it the right way over the next 10 months! That would put me at a 1245 total at 181. Not too shabby.

Active247

01-13-2012, 07:04 AM

Got my first powerlifting meet coming up on March 18th. My gym is putting it on, so I almost have to do it (given that I'm the only one who ever regularly squats there!). Given the time I have, I figured a well-planned approach will put me right where I'd like to be... and that's somewhere around a 1245 total. AT LEAST over 1200, that's for sure. So here's the plan

Jan. 13th (today) - Feb. 20th: Run the duration of my Ed Coan/Sheiko split with an extra 5th week of whatever I feel like. Week 6 will be a de-load week.
Feb. 21st - March 17th: Start Sheiko 32. That means a full practice meet on Feb. 23rd. I have class until 12:15pm that day so I plan on taking the trip down from school to my gym and doing it there later that evening. Goals for that day are to, 1) Feel good and get an idea for what it's like doing the Big Three all in one day, and 2) Shoot for somewhere around 405+ squat, 315+ bench, and 485+ deadlift. I don't want to kill myself, just wanna feel the weight and stay healthy for the next 4 weeks. I also wanna get a feel for using my knee wraps more. If they're allowed at the meet I'll most likely use them, but I definitely wanna spend some time putting them on and getting the feel for them.

In terms of weight, I really don't want to concern myself with dieting right now, but I will be trying to maintain a sub 180 weight to make the 181's. I have no idea what the meet format is going to look like, so once I find that out I'll have a better understanding of weigh-ins and all that jazz. Right now I'm hovering around 180-182 on most days. I want to get to the point where I'm about 180 in the evenings with shorts and a tee.

That's what I've got planned. I'm a mixture of nervous, excited, and not nervous at all. I'm nervous cause it's my first meet. Excited cause I'd love to hit some PRs and spend the day with my friends (Adam and Dion), and not nervous at all because it's my gym, I've trained with the equipment, I know the benches, racks, and bars. It's my home turf, and that's something that gives me peace of mind. Not to mention I know the guy running it and most of people who will be there, as well as one of the competitors who has done multiple meets before. He's an older guy (40-50's), but he's real cool to talk to.

And one more thing. I'm not sore at all today. You'd think you'd be sore after hitting multiple squat PRs the night before?

Active247

01-14-2012, 11:43 AM

Bench Press:
175 x 5
210 x 5
245 x 4, 4
265 x 3, 3
280 x 2, 2
265 x 3, 3
245 x 5, 5
210 x 7
175 x 9

HS Pull-downs:
4 plates x 5
3 plates + 25 x 6
3 plates + 35 x 6, 6

DB Flyes:
50 x 10, 10, 10

HS Iso-Row:
3 plates x 6, 6, 6

Triceps Pushdowns // Rope Kettle-bell Hammer Curls:
200 x 11 // 70 x 12
210 x 10 // 70 x 12
215 x 8 // 70 x 10
120 x 25 // 45 x 23

Active247

01-17-2012, 06:05 AM

Extremely simply and easy session last night. Definitely needed after essentially maxing the other night.

Squats:
220 x 5
260 x 5, 5
305 x 5, 5, 5, 5, 5

Leg Press Calf Raises:
2 plates x 15
4 plates x 25

Active247

01-17-2012, 08:27 PM

Today felt kinda crappy, although the numbers don't support that feeling. 280 should have been lighter, although the entire set was a PR. Chest supported rows felt pretty good. Haven't done those in a long time and from what I remember, I don't think I ever had this good form. CGBP also felt kinda off, and the 5th rep for each set was a GRINDER, but I got it done. Gym was hella packed today. Took over 2 hrs to complete my session, when it normally takes just under 2 nowadays.... Really feeling like I gotta up my frequency and volume on bench. Gonna give my routine a look tonight and see if I can rearrange some things.

Bench Press:
175 x 5
210 x 4
245 x 3, 3
280 x 2, 2, 2, 2, 2

Chest Supported DB Rows:
80 x 7, 7, 7, 10

CGBP:
205 x 5
230 x 5
260 x 5, 5

Supinated Pull-downs:
180 x 7, 7
190 x 7, 7

DB Curls:
50 x 8, 8, 8, 8

DB Laterals:
40 x 12, 12

Notes:
In other news, weight is 181.2

Macros are roughly ~225/325/60 (Prot/CHO/Fats) gonna run this for another two weeks or so and try to stabilize around 175. No cardio as of now. Classes are starting back up so the extra walking should do it. If I hit a sticking point I know what to do. Not really going to obsess about the numbers as much. As long as I'm sub-180 in 2 months (totally realistic even for not caring that much) I'll be happy.

Active247

01-20-2012, 06:21 PM

Squat:
220 x 5
260 x 4, 4
305 x 3, 3
350 x 3, 3, 3, 3, 3

Bench Press:
175 x 5
210 x 4
245 x 3, 3
280 x 2, 2, 2, 2, 2

Squat:
220 x 6
260 x 6
285 x 6, 6, 6, 6

Active247

01-22-2012, 04:07 PM

FINALLY bench press started to feel good today. I think this is the heaviest pyramid I've done to date. 280 was quick off the chest, 300 felt pretty good as well. Towards the back half of the pyramid I started to feel much better. 230 x 7 was cake, and the rest was even cakier. Had to hurry up after bench and moved pretty fast on everything following. Solid sessions. Just want I needed.

Bench Press:
175 x 6
210 x 5
245 x 4, 4
265 x 3, 3
280 x 2, 2
300 x 1, 1
280 x 2, 2
265 x 3, 3
245 x 5
230 x 7
210 x 9
195 x 11
175 x 13

Lat Pull-downs // OH DB Triceps Extensions:
220 x 6, 6, 6 // 95 x 6, 6, 6

Pinwheel Curls:
40 x 8
50 x 8
60 x 8, 8, 8

Active247

01-24-2012, 07:23 PM

Phenomenal squat session today. It just seems that with each week the squats are feeling better! Definitely squatting without the deads is the wayy to go. Gotta keep the bench vol/int/freq though. Tomorrow I'm going to only hit bench press and some light pulling stuff.

Squats:
220 x 5
260 x 4
305 x 3, 3
350 x 3, 3
370 x 2, 2, 2
350 x 3, 3, 3

Leg Press Calf Raises:
3pps x 10, 10, 10 + 5

Hyper-extensions:
25lb plate x 10
45lb plate x 10, 10

And called it a night! Feeling like I've definitely got 425+ in me! As long as bench starts coming along I think a 1250 total in the 181's is totally within striking distance! :)

Active247

01-27-2012, 04:28 PM

Bench Press:
175 x 5
210 x 4
245 x 3, 3
280 x 3, 3, 2, 2, 2

CGBP:
245 x 4
230 x 5, 5
235 x 5, 5

Chest Supported T-Bar Rows // HS Shoulder Press:
3 plates x 8, 8 10 // 3 plates x 6, 6, 6

Pinwheel Curls:
65 x 8, 8, 8

DB Curls:
45 x 10 + 35 x 10 + 25 x 8

Squats:
220 x 5
260 x 4
305 x 3, 3
350 x 3, 3
370 x 2, 2
390 x 1, 1

Leg Press Calf Raises:
4pps x 5
5pps x 5
6pps x 5, 5, 5

Leg Curls:
120 x 10
125 x 10
140 x 8

Active247

02-01-2012, 06:52 AM

Squat:
220 x 5
260 x 4
305 x 3, 3
350 x 3, 3, 3, 3, 3, 3, 3

Leg Press Calf Raises:
3pps x 10, 10, 10, 10, 10

Active247

02-05-2012, 11:49 AM

Squats:
225 x 5
265 x 4
310 x 3, 3
355 x 3, 3, 3, 3, 3

Bench Press:
220 x 6, 6, 6, 6, 6, 6

BB Front Raises // DB Lateral Raises:
40 x 10 // 35 x 10
45 x 10 // 35 x 10 (2 sets)

Pull-ups:
BW x 10 (wide grip)
BW x 10 (neutral grip)
BW x 10 (narrow grip)
BW x 10 (supinated)
BW x 10 (hammer grip)

Seated DB Curls:
40 x 10, 10, 10

Active247

02-07-2012, 07:19 PM

Bench Press:
235 x 5, 5, 5, 5, 5, 5, 5

Single-arm DB Rows:
100 x 10
130 x 10
140 x 10

Incline DB Flyes:
45 x 10, 10, 10

Lying DB Triceps Extensions // DB Rear Lateral Raises:
30 x 15 // 30 x 15 (3 sets)

Active247

02-09-2012, 09:22 PM

Squats:
225 x 5
265 x 4
310 x 3, 3
355 x 3, 3

Called it quits after that. I had 380 for some doubles, but the power wasn't there, nor was my motivation. Probably goona deload the lower body another week. The weight felt fine, just not powerful. Last time I took 2 complete weeks off and came back better than ever. Gonna try and recreate that.

Bench Press:
250 x 4, 4, 4, 4, 4, 4, 4, 4

Bench was relatively easy. Tomorrow should be fine as well.

Pull-ups:
BW x 10 (wide)
BW x 10 (mid)
BW x 10 (UH)
BW x 10 (UH close)
BW x 10 (Hammer)

Hammer Curls:
55 x 8, 8, 8
60 x 8

Active247

02-10-2012, 03:29 PM

Bench Press:
265 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Incline DB Bench:
80 x 10
85 x 10
100 x 6

Lying DB Triceps Extensions:
50 x 8, 8, 8

DFisco

02-10-2012, 06:53 PM

Bench Press:
265 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Incline DB Bench:
80 x 10
85 x 10
100 x 6

Lying DB Triceps Extensions:
50 x 8, 8, 8

words of advice: you can do upper body stuff after smolov, but i wouldn't do any chest or triceps exercises. just like during smolov for squats you shouldn't do front squats or leg presses after.

Active247

02-12-2012, 12:03 PM

yea, incline probably wasn't the best move, which is why i kept it lighter/brief... and i find i do well with triceps movements thrown in there, so i'll probably keep that. but i'm gonna scratch the incline db... i was just looking for something to do and my buddy happened to be doing incline, so i hopped on

DFisco

02-12-2012, 03:54 PM

Active247

02-12-2012, 07:34 PM

Bench Press:
230 x 6, 6, 6, 6, 6, 6

BB Front Raises // DB Lateral Raises:
60 x 10 // 35 x 10 (4 sets)

Pull-ups:
BW x 10 (wide)
BW x 10 (mid)
BW x 10 (narrow)
BW x 10 (UH mid)
BW x 10 (UH narrow)
BW x 10 (hammer)

Seated DB Curls:
45 x 8, 8, 8, 8

Active247

02-16-2012, 04:49 PM

Bench Press:
245 x 5, 5, 5, 5, 5, 5, 5

Single-arm DB Rows:
140 x 10, 10, 10

Incline DB Flyes:
50 x 10, 10, 10

Lying Triceps DB Extensions // Rear DB Laterals:
35 x 15 // 35 x 15 (3 sets)

Active247

02-17-2012, 08:09 PM

Bench Press:
260 x 4, 4, 4, 4, 4, 4, 4, 4

Squats:
265 x 3, 3

Pull-ups:
BW x 10, 10, 10, 10, 10, 10 (mixed grips)

Going to start adding weight to these next week

Hammer Curls:
60 x 8
65 x 8, 8

Notes:
Full on squats start up next week. The body if feeling refreshed!

Active247

02-20-2012, 04:41 PM

First time since about summer before I left for Brazil that bench press felt great. After wards I hit some squats just for kicks. 315 x 10 felt easy. Legs were a little exhausted, but the weight was light. I don't do enough hyper stuff to be doing sets of 10 haha. Gonna start full on squatting later this week.

Bench Press:
275 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Squats:
315 x 10

Active247

02-23-2012, 12:59 PM

Forgot to update the other day. Been pretty busy the past couple days. Got some more bench later tonight along with some squats. Should be good!

Bench Press:
240 x 6, 6, 6, 6, 6, 6

BB Front Raises // DB Lateral Raises:
65 x 10 // 40 x 10
70 x 10 // 40 x 10 (3 sets)

Pull-ups:
BW x 10, 10, 10, 10, 10, 10, 10 (various grips)

Seated DB Curls:
50 x 6
50 x 8, 8, 8

Active247

02-24-2012, 04:58 PM

Squat:
225 x 5
265 x 4
310 x 3, 3
355 x 3, 3, 3, 3, 3

Bench Press:
255 x 5, 5, 5, 5, 5, 5, 5

Squat:
245 x 5
290 x 4
335 x 3, 3, 3, 3, 3

Active247

02-25-2012, 02:57 PM

Bench Press:
270 x 4, 4, 4, 4, 4, 4, 4, 4

Nice little pause on the 4th rep too ;)

Sinle-arm DB Rows:
150 x 10, 10, 10

Hammer Curls:
65 x 10, 10
70 x 10

Active247

02-27-2012, 05:40 PM

Wound up moving the last day of Smolov Jr. to tomorrow. I had a group presentation due today and had to make time yesterday to work on it, and today I had class from 915am-655pm practically straight through, so yea, gym time is tomorrow.

On a cooler note, I had skinfold measurements taken today by one of the professors in my class who is an RD. Really awesome lady. She's also into sports nutrition as well as exercise science and is a PhD candidate here at Rutgers. We actually had a nice week-long e-mail debate over ketogenic diets. But I digress... After taking my measurements my %BF is estimated to be around 12% (at 182 lbs), roughly what I had assumed. I feel the calipers are underestimating me so my other buddy who is also a PhD candidate here (whom I also work with over at Football) has access to a BodPod over in his lab, so I'll be hopping in that sometime soon just to get a confirmation number using a slightly better technique. Even if the number isn't great it'll still be cool to get to use the BodPod. My guess is that I'm really hovering between 13-15%, but who knows, maybe I'm just biased.

But yea, tomorrow is Bench and Squats. Looking at 10 sets of 285 for triples followed by some squats ala Sheiko 30. Gonna be a long session, but I'm feeling refreshed after the extra day.

Active247

02-29-2012, 10:08 AM

First time around with Smolov I got sick during the last week of squats and wound up missing the last two days. This time around, with Smolov Jr. things took a different turn. Up until yesterday I was feeling solid. Form was tight, weight was light, 285 for 10 sets of triples seemed like another drop in the bucket. I walked in the gym with a sense of purpose and warmed-up how I normally do with some light Erg rowing and the foam roller. After warming up I hit the bench and started my warm-up sets. Everything was going well, each set felt better than the last. Finally I got to 285 and completed my first set. Money. Bar speed was great, form was on point, I couldn't be happier. The second set came around. Bar speed was slowed, the weight felt a little heavier, but nothing I was worried about. I've had sets like that and come back no problem. Third set rolled around. I got under the bar, unracked like I normally do, and lowered the bar. First rep, good. Second rep, okay. Third rep, something's not right. I felt a little tweak in my left pec, nothing major though. I racked the weight and contemplated continuing, but knew that another set of 285 was not the right answer. Instead, I lowered the weight to 225 and thought that might be fine and see what I could rep out. I lowered the bar and a shooting pain went across my pec on the way back up. I immediately racked it and knew something was wrong.

So here I am, one day later, with a sore (but not swollen) left pec. I have good range of motion, but at times it hurts, so I know I definitely strained it. I did a little research and think I strained the sternal head of the pec. Is it torn? I don't think so. There was no swelling and no discoloration... at least not yet. It's a little tight, but nothing drastic. I definitely strained it, that much is certain. I'm also extremely bummed my pec decided to give out on me. I just getting around to feeling good on bench again, not to mention it makes squatting nearly impossible, so now I'm confined to the leg press for the next week or two until I figure out where to go from there.

Active247

03-02-2012, 06:54 PM

Been a while since I have leg pressed. Felt okay, but I miss squats already. I was also able to do some girl push-ups today, so that was good. Got full range of motion too and no irritation. A couple more day and I think I'll be able to do some light stuff with bands.

Leg Press:
8pps x 6
9pps x 6
10pps x 5
11pps x 3
8pps x 20

Calf Raises:
5pps x 5, 5, 5, 5, 5

GHRs:
BW x 5, 5, 5, 5, 5

Active247

03-12-2012, 02:25 PM

Haven't updated in a while, mainly due to my pec strain, which, as of today, is almost 100%. I've also been putting a lot of time into my Blog, which I plug here, although I don't think I'll get THAT MUCH traffic from my forum, but here it is: nutridylan.blogspot.com

In other news, been running Smolov this past week. Squats are feeling great. I even managed to do some Isolateral DB Presses for 60 x 10 the other day, so the pec is coming along nicely. Might even try some really light benching tomorrow (2 weeks post-injury).

Smolov so far

Week 1, Day 1:
285 x 9, 9, 9, 9

Week 1, Day 2:
305 x 7, 7, 7, 7, 7

Week 1, Day 3:
325 x 5, 5, 5, 5, 5, 5, 5

Active247

03-12-2012, 06:44 PM

Squat:
345 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Hammer Curls:
50 x 10
60 x 10
50 x 10

Triceps Push-downs:
Stack + 20 x 10, 10, 10

Supinated Pull-downs:
187.5 x 10
200 x 7

Active247

03-15-2012, 06:27 AM

Another day in the books. Squats weren't bad. Weight was light but man do I hate 9 rep squat sets. Much rather prefer 5 or less. In other news, my pec is feeling pretty good (aside from direct chest work). I don't have any pain or irritation throughout the day, nor is there any during squats. I can fully support my weight on my hands and I can even do sets of 30-40 pushups, so that's good. Given that it's been over 2 weeks with no benching I finally got the bar on there for some extremely LIGHT bench press. However, it's still going to be a while before I'm benching sub-300 consistently again, unless I miraculously turn a corner within the next few weeks. I worked up to 175 and could feel that I was not yet 100%. My pec is definitely still in the healing stages, but it's very difficult to judge because it feels 100% outside of bench press. Hopefully another week or so before I actually start putting some real weight on the bar. Been doing some band stuff in my free time as well, which feels perfectly fine.

Squats:
305 x 9, 9, 9, 9

Bench Press:
Bar x 15, 15
95 x 10, 10
135 x 10
175 x 1
95 x 10, 10

Seated DB Lateral Raises // Band Pull-Aparts:
30 x 15 // Light Band x 15 (3 sets)

Active247

03-17-2012, 06:27 PM

Squat:
325 x 7, 7, 7, 7, 7

Iso-lateral DB Bench Press:
70 x 8, 8, 10

Single-arm DB Rows:
100 x 10, 10, 15

Active247

03-18-2012, 05:33 PM

Squat:
345 x 5, 5, 5, 5, 5, 5, 5

BB Curls // Triceps Push-downs:
95 x 10 // 230 x 10 (4 sets)

Active247

03-23-2012, 02:37 PM

A little late to post, but had a great squat day on Wednesday. I'll let the numbers speak for themselves. Still nursing my pec back to health. Coming up on 4 weeks next Tuesday. DB pressing seems to work best, so I thinking I'll be working with the DBs for a while until I can get back to BB. Just gonna take it as it comes.

Squat:
365 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Single-arm DB Bench Press:
65 x 10
75 x 10
85 x 8

85 felt a little weak. Didn't want to push it. Hopefully I can get up to 90's for some hyper work within the next week or so. Just being able to do some unilateral work give me some peace of mind. Not benching is starting to get to me, but whenever I can hit some DB work it feels good to know I'm not THAT bad.

Active247

03-23-2012, 09:03 PM

Dropped it like it was hot today. 315 x 9 was money. Did some light arms and called it a night.

Squat:
315 x 9, 9, 9, 9

DB Curls // DB Lying Triceps Extensions:
45 x 10 // 40 x 10 (4 sets)

Active247

03-28-2012, 07:18 AM

BB Rows:
185 x 10, 5
205 x 6
225 x 6, 6, 6

Supinated Lat Pull-downs:
220 x 8, 8, 8, 8

BB Curls:
105 x 8, 8, 8, 8

EZ Bar Preacher Curls:
Bar + 25 x 10
Bar + 35 x 8, 8

Smolov

Squat:
335 x 7, 7, 7, 7, 7

Active247

04-26-2012, 05:16 PM

Well, it's been about a full month since my last serious lifting session, and 2 full months since I strained my left pec. I had an MRI done on Tuesday morning and got the results back Wednesday morning. Doc said my pec looked good; no structural damage, no abnormalities, no inflammation. Although on the surface this seems like good news (which it kinda is), it still doesn't answer why I haven't been able to do anything for the past month. I must say, however, that my pec is feeling much better. I plan on introducing some light upper body this weekend to see how things go. I wanna give it a few more days for extra measure before I start my road back to full recovery. Surprisingly, my upper body doesn't look that bad. I tend to hold on to muscle fairly well it appears. Strength, however, is definitely tanked. But hey, things could be worse. I'll have 3 weeks of solid training before I head off to Brazil for a week. That should be a good time to deload and gauge my progress. Upon my return it's right back to the grindstone. As of now my pec feels pretty damn good. Did some push ups and didn't feel any discomfort. So things are looking up.

More to follow!

DFisco

04-29-2012, 07:04 PM

I tend to hold on to muscle fairly well it appears. Strength, however, is definitely tanked.

Total opposites...

Active247

05-02-2012, 03:02 PM

Time to get back into the swing of things! Had my first upper body day yesterday. Everything felt good. Thank God, cause it was light as all hell! Just went in and did some random upper stuff. I'll also be running Smolov (loosely) alongside my light upper days. I squatted once already with no irritation whatsoever, so that was a nice change of pace. Gonna play it by ear. Legs are a little detrained along with the upper body. But not nearly as bad. Legs (especially the hammies and adductors) are sore as hell, so I'll be spacing the days out to accommodate myself (as well as give the pec some rest). Don't plan on finishing Smolov before I leave for Brazil, but it's something to keep the fire lit inside. Gonna try to run my little upper body day 1x/ week with 10-15 reps, 3-5 sets. That will bring me to Brazil and a week off. Hopefull by then I'll be up to the 75's on DB press, and usual weights I use for arms. This is all hypothetical, however. Things could change. Nonetheless, I'm feeling really optimistic right now and don't see why I won't hit 75's for 10-15 in 3 weeks time. 10lb increments each week. Should be good. 55's on DB bench felt good yesterday. Last time I tried DB press I had 50's and wound up re-straining my pec. 55's with NO PAIN WHATSOEVER is a great sign :) I'm only looking ahead!

Smolov, Week 1, Day 1:
285 x 9, 9, 9, 9

Flat DB Bench Press:
25 x 10
35 x 10
45 x 10, 10
55 x 10

DB Laterals:
20 x 15, 15, 15

Pull-ups:
BW x 7, 7

EZ-Bar Preacher Curls:
Bar + 20 x 10
Bar + 30 x 10
Bar + 40 x 10, 10

Lying DB Triceps Extensions:
30 x 15, 15, 15

Active247

05-05-2012, 03:56 PM

Squat:
305 x 7, 7, 7, 7, 7

Flat DB Bench Press:
35 x 10
45 x 10
55 x 19
60 x 10
70 x 10

Pretty happy about how DB Press went :)

DB Laterals:
30 x 10, 10, 10

Pull-ups:
BW x 10, 10, 10

DB Curls:
35 x 10
40 x 10
45 x 10

Pull-aparts:
Mini Band x 10, 10, 10

Active247

05-07-2012, 04:36 PM

Power Squats:
7pps x 5
8pps x 5, 5
8pps + 25ps x 5, 5

GHRs:
BW x 5, 5, 5, 5, 5

Active247

05-09-2012, 08:25 PM

Squats:
345 x 3, 3, 3, 3, 3

Was going for ten sets ala Smolov, but the gym closed early so I could only get in 5... no love lost though, still easing back into it ;)

Active247

05-12-2012, 10:27 AM

Squat:
305 x 9, 9, 9, 9

Flat DB Bench Press:
35 x 10
45 x 10
55 x 10
65 x 10
75 x 10
80 x 10 :)

DB Curls:
40 x 10, 10, 10

Writing this the day after, and I can say I am completely healed. No pain, no irritation, no soreness, no NOTHING. Time to slowly work in some more upper body stuff this upcoming week. Then Brazil for a week, then back to the grind!

Active247

05-17-2012, 11:02 AM

Now that the pec is essentially fully healed - meaning that I can train chest without pain, using moderate intensity weight - I feel it's time to put something concrete in the books. Lately, I've been highly focused on school, counseling, and my article postings, so the intensity I had in the gym has not been lost, but rather re-channeled, if you will. However, now that I am back to where I can actually focus on my training again, not to mention school has just ended) I will be hitting the ground running upon my return from Brazil (May 27th). As of now, my plans for the summer will look something like this (and as always, I reserve the right to completely change what I have written down):

Sunday: Power Upper
Monday: Sheiko Squats Lower
Tuesday: Off
Wednesday: Chest/Back Hyper
Thursday: Sheiko Squats Lower
Friday: Shoulders/Arms Hyper
Saturday: Off

I'm deciding to revert back to a (pseudo) power/hyper split that I've done in the past. I know that I've definitely lost some size in the upper body over the past 11 weeks due to my pec injury so I think this will be a nice way to gradually get back some size and strength without really straining myself. By the time I get around to starting my new split it will be almost 13 weeks (3 months exactly) post pec-injury, so I'm looking forward to some structured lifting for sure. Last summer turned out to be a hap-hazard, touch-n-go season, so hopefully this year I can have a nice solid progression over the course of the summer. I won't have too many interruptions post-Brazil: summer class starting in July and my week-long vacation around the same time.

Getting into the specifics, I definitely want to focus more on shoulders and arms as they've definitely fallen by the wayside over the past year or so. That's not to say that either are bad per se, but they could most definitely be better - and that holds especially true now given my recent injury.

Legs training will revolve around squats of the Sheiko variety (probably 30, but who knows). I also want to start incorporating some more high bar squats into the mix. Taking a page out of Dr. Hatfield's book. Hopefully that will translate into some nice squat numbers.

Once I feel (more) comfortable with the chest I'll switch back to a more powerlifting-driven split. Still undecided as to which one (or variation of one). Although there's always a part of my heart reserved for Sheiko. I know that I definitely want to start pulling again. Deadlifts have been absent from my training for about a good half a year or more. So I definitely need to start incorporating them into my workouts once I can.

Active247

05-18-2012, 09:17 AM

Boy does it feel good to bench again! Just ecstatic about how yesterday went. My PRs for bench are 255 x 9... 225 x 13... and 195 x 23. On any given day, I could hit 225 x 10 for 3-4 sets. Taking those into consideration, I'm hovering somewhere between 70-80% of what I could normally do at the 10-rep range... and that's being on the slightly conservative side. I could have done more but I do not want to rush things right now. That being said, here's how yesterday went:

Bench Press:
95 x 10
135 x 10
155 x 10
175 x 10
180 x 10
185 x 10

DB Curls // Lying Triceps Extensions:
35 x 15, 15, 15 // (1) 5/8" chain + (2) 3/8" chains x 20, 20, 20

Single-arm Leaning DB Laterals:
25 x 15, 15, 15

BB Rows:
135 x 15, 15, 15

Kept everything light and tight. Chest felt amazing. Definitely could have done 195 maybe even 205 for 10 but thought best to not rush things. Upper body hasn't had blood flow like that in a GOOD minute. I couldn't have been happier. I'm a little upset that I have to leave the country for a week right after my first day back benching :( But oh well, believe it or not, life goes on... I'll be back for more upon my return... and this year I plan on not getting sick my first night back in the states! Saturday I plan on hitting some legs before I take-off for Sao Paulo. Won't be back until the following Sunday. Definitely excited to head back down to Brazil. I love the people, the culture, and the food. Just an amazing place all-around. Some time soon I would like to travel to other parts of Brazil and not just Sao Paulo. But that's another talk for another time.

Active247

05-29-2012, 07:33 PM

Just got back from Brazil two days ago and couldn't wait to get back into the swing of things. Not gonna get into too much detail about my trip. It was awesome, I had an amazing time, and I plan on going back again next summer. Below is my workout from yesterday. Starting out slow. Gonna leave plenty of room to add weight.

Bench Press:
205 x 3, 3, 3, 3, 3, 3

Squats:
275 x 3, 3, 3, 3, 3

Bench Press:
185 x 5, 5, 5, 5, 5

BB Curls:
85 x 10, 10, 10, 10, 10

Lying Single-arm Triceps Extensions:
5/8" chain x 20
5/8" chain + 3/8" chain x 15
5/8" chain + (2) 3/8" chains x 15
(2) 5/8" chains + 3/8" chain x 10
(2) 5/8" chains + (2) 3/8" chains x 10

Active247

05-31-2012, 09:39 AM

I was originally going to deadlift but my right adductor was too tight so I had to change up my plans. Decided to just do some pull stuff and shoulders. My upper body is somewhat pathetic these days. Definitely need to get focused on widening the upper body. Did some rows, pull-ups and lateral movements. Nothing really planned, just kinda went with it. My pec was still pretty sore from Monday. However, today it's all better, so that's a good sign. Just gotta get through the initial growing pains. Been using the bands/tennis ball like crazy to get the tightness out. So far so good.

Single-arm DB Rows:
100 x 10, 10, 10, 10

DB Laterals:
40 x 10, 10, 10

Pull-ups:
BW x 6, 6, 6, 6, 6, 6

Seated DB Curls:
30 x 10, 10, 10, 10, 10

Cable Laterals // Rope Curls:
50 x 10, 10, 10 // 100 x 15, 15, 15

Active247

06-05-2012, 06:13 PM

Gotta play some catch up of the past couple days. Here it is...

Friday
Squats:
300 x 9, 9, 9, 9

Bench Press:
225 x 7, 6, 5, 5

Monday
Bench Press:
255 x 1, 1, 1
225 x 5

Lying DB Triceps Extensions:
45 x 10, 10, 10

HS Shoulder Press:
2 plates + 25 x 7, 7, 7

Tuesday
Deadlifts:
365 x 5
395 x 3
415 x 2

Weighted Chins:
25 x 10
45 x 5, 5, 5

Hammer Curls:
60 x 6, 6, 6

DB Laterals:
45 x 6, 6, 6

Active247

06-10-2012, 07:32 AM

Bench Press:
225 x 6, 6, 6, 6, 6

DB Incline Bench Press:
75 x 10, 8, 10

Triceps Pushdowns:
220 x 10, 10, 10

---------------------------------------------
Squats:
315 x 9
355 x 5
380 x 4
405 x 1
365 x 5

Single-arm DB Rows:
100 x 10, 10, 10, 10, 10

Lat Pull-downs:
150 x 10
162.5 x 10, 10

DB Shrugs:
100 x 15
110 x 12
100 x 10

Seated DB Curls:
35 x 10, 10
40 x 10, 10

Active247

06-11-2012, 06:53 PM

Bench Press:
260 x 2, 2, 2
225 x 8

HS Shoulder Press:
2pps + 25 x 8
2pps + 35 x 6
3pps x 5

Lying DB Triceps Extensions:
40 x 10
50 x 6, 6, 6

DB Laterals:
40 x 10, 10, 10, 10, 10

Active247

06-14-2012, 08:30 AM

Sumo Deadlift:
405 x 4, 4, 4, 4

Weighted Chins:
BW + 45 x 5, 5, 5, 5, 5

DB Curls:
45 x 10, 10, 10, 10, 10

DFisco

06-15-2012, 09:04 AM

Sumo Deadlift:
405 x 4, 4, 4, 4

Weighted Chins:
BW + 45 x 5, 5, 5, 5, 5

DB Curls:
45 x 10, 10, 10, 10, 10

dl strength seems to be flying up

Active247

06-15-2012, 12:57 PM

dl strength seems to be flying up

it's getting there. looking to pull 500 before summer's over... we'll see how the pec holds up... it gets a little sore after I pull :\

Active247

06-15-2012, 08:41 PM

Bench Press:
225 x 9, 8, 8, 7

Incline DB Press:
75 x 8, 9, 9, 10

Triceps Push-downs:
220 x 10, 10, 10, 10, 10

Active247

06-16-2012, 11:18 AM

Squats:
315 x 10, 10, 10, 10

Single-arm DB Rows:
100 x 10
130 x 8, 8, 9, 10

Lat Pull-downs:
175 x 8, 8, 8
187.5 x 8

Seated DB Curls:
35 x 10, 10, 10, 10, 10

Cable Lateral Raises:
40 x 10
45 x 10
50 x 10
55 x 10

Active247

06-19-2012, 09:40 AM

Deloading this week. Hit some high rep bench for an almost PR then just went through the motions on everything else. Took about 40 minutes. In 'n out!

Bench Press:
185 x 23
185 x 15

HS Shoulder Press:
2pps x 10, 10

Lying DB Triceps Extensions:
35 x 10, 10, 10

DB Laterals:
30 x 10, 10, 10

TehMan

06-23-2012, 04:55 PM

In on this for sure! Thanks for the link and the discussion about sciatica...I'm going to be reading through this thread for inspiration/motivation. Hopefully that'll help keep the depression of not being able to work my lower body from eating me alive.

Active247

06-24-2012, 10:56 AM

Active247

06-29-2012, 07:26 AM

Little behind on my logging. Had pulling movements on Monday, pressing on Wednesday, and then some squats and more pulling yesterday. Had a birthday party to attend on Tuesday so things got pushed back, AND I'm heading into Boston this weekend so no lifting until Monday. That means I have some more pushing tonight. No complaints here, though. Everything is feeling pretty damn good.

Deadlifts:
305 x 10, 10, 10

Chins:
45 x 6
55 x 5, 4, 5, 4

BB Curls (fat-bar):
105 x 6, 6, 6, 6, 6

Calf Raises:
70 x 10, 10, 10, 10, 10

Bench Press:
260 x 3, 3, 3, 3, 3

HS Shoulder Press:
3pps x 7
3pps + 10 x 5, 5

Lying DB Triceps Extensions:
50 x 7, 7
55 x 5

DB Laterals:
45 x 8, 8, 8

Squats:
325 x 8, 8, 8

Single-arm DB Rows:
140 x 10, 9, 8

Lat Pull-downs:
187.5 x 8, 8, 8

Seated DB Curls:
45 x 10, 10, 10

Active247

07-02-2012, 07:19 PM

Sumo Deadlifts:
225 x 5
270 x 3
315 x 1
340 x 15

Wanted 16 but legs were like jelly. Got about halfway up but had to drop it.

Weighted Chins:
55 x 5, 5, 5, 5, 5

BB Curls (Fat Bar):
125 x 6, 6, 6, 6, 6

Active247

07-03-2012, 07:23 AM

Forgot to post my session from last Friday. Turned out to be a good one, although 3 days in a row seems to be a little much for me nowadays. Arms were a little achy... but nothing that carried over. Kept is short and sweet.

Bench Press:
245 x 6, 6, 6, 6

Incline DB Press:
85 x 10
95 x 7
90 x 10

Incline pressing is coming along nicely. Great ROM on these, too. Pressing 100's for 10 sho' nuff! I'd like to see if I can work up to the 120's for 5-6.

Triceps Push-downs:
150 x 30

Notes:
Gonna start walking up the volume on all my days, too. Probably add in another movement or two now that I'm confident my pec is good to go :)

TehMan

07-03-2012, 08:28 AM

Notes:
Gonna start walking up the volume on all my days, too. Probably add in another movement or two now that I'm confident my pec is good to go :)

Very awesome. Glad to hear about your pec, man. Good luck!

DFisco

07-03-2012, 01:53 PM

your gym has a fat bar?

Active247

07-04-2012, 06:59 AM

your gym has a fat bar?

Yes... not as thick as El Gordo, but it's much thicker than the regular ones and it's 55lbs... i think El Gordo is 75lbs

Active247

07-04-2012, 05:53 PM

Very awesome. Glad to hear about your pec, man. Good luck!

Thanks bud. Took about 4+ months, but hey, everyone has their setbacks

Active247

07-04-2012, 05:58 PM

Almost 100% back to where I was pre-injury. Feeling goooooooood ;)

Bench Press:
270 x 3, 3, 3, 3
225 x 11

Flat DB Bench Press:
95 x 5
110 x 5, 5, 6

110's are gargantuan! 7-7.5lb plates on each side of the handle. About an extra half a foot longer than the 100's.

HS Shoulder Press:
3pps x 6, 6, 6

Lying DB Triceps Extensions:
50 x 6, 6, 6

Active247

07-06-2012, 05:07 PM

Squats:
225 x 5
275 x 3
325 x 1
350 x 11 BOOM!

Single-arm DB Rows:
150 x 8, 8, 10, 10

Lat Pull-downs:
200 x 7, 7, 7

Seated DB Curls:
45 x 8, 8, 8, 8

DB Laterals:
40 x 10, 10, 10, 10, 10

DB Curls:
30 x 10, 10, 10, 10, 10

Active247

07-08-2012, 05:42 PM

Bench Press:
255 x 5, 5
245 x 5, 5
255 x 9

Incline DB Bench Press:
95 x 7
85 x 10, 10, 10, 10

Triceps Pushdowns:
130 x 20, 20
150 x 15

Calf Raises:
90 x 10, 10
110 x 10, 10

Active247

07-09-2012, 07:04 PM

Deloading this week. Kept everything light today. As per usual, I did some high rep benching. Worked for me in the past. Also, I plugged my 350 x 11 squat into a 1RM calculator. My estimated 1RM is 486lbs. Hopefully, if everything goes according to plan, I'll have a squat hovering around the mid-to-upper-400's come October (450-470). Deadlifts should also be up in the 500+lb-range, granted things keep moving at the pace they're at. But let's not get too far ahead of myself.

Bench Press:
195 x 20, 15

Flat DB Bench Press:
80 x 6, 6 (slow negative, 2 sec hold at bottom)

Plate-loaded Shoulder Press:
2pps + 10lb x 10, 10

Lying DB Triceps Extensions // DB Curls:
35 x 12, 12 // 35 x 12, 15

DB Laterals:
30 x 15, 15, 15

Calf Raises:
70 x 10, 10, 10 (5 sec hold at bottom, big contraction at top)

TehMan

07-11-2012, 07:39 AM

Thanks bud. Took about 4+ months, but hey, everyone has their setbacks

yeah, it's been about 4 weeks and my sciatica is still acting up. It tends to bother me more when I'm sitting in class and driving for a long period of time. Hopefully I can bounce back as well as you did.

Active247

07-11-2012, 12:55 PM

yeah, it's been about 4 weeks and my sciatica is still acting up. It tends to bother me more when I'm sitting in class and driving for a long period of time. Hopefully I can bounce back as well as you did.

Oh yea, been there, done that. That is the worst position (sitting in general) for sciatica. Definitely try to stand up or lay down when you can. After all was said and done, it took me 12 weeks of complete abstinence from lower body work before I would hop back up on the horse. Just give it time. Try to loosen things up back there as well. Foam roll and tennis ball are your best bets.

TehMan

07-11-2012, 03:38 PM

Oh yea, been there, done that. That is the worst position (sitting in general) for sciatica. Definitely try to stand up or lay down when you can. After all was said and done, it took me 12 weeks of complete abstinence from lower body work before I would hop back up on the horse. Just give it time. Try to loosen things up back there as well. Foam roll and tennis ball are your best bets.

It's hard for me to stand/lay during those long hours of class. I stood during class and my teacher got mad. I tried to explain it to her and she didn't want to hear it.

My doctor told me to stay off my foam roller...should I still do it?

Active247

07-12-2012, 10:54 AM

It's hard for me to stand/lay during those long hours of class. I stood during class and my teacher got mad. I tried to explain it to her and she didn't want to hear it.

My doctor told me to stay off my foam roller...should I still do it?

Haha, well don't piss your teacher off. Sit when you have to, and don't when you don't haha... And your doc says to stay off it, then yes, do what he/she says. I did it for a short while and it seemed to help a bit, but I never stuck with it to be completely honest. Perhaps it was better that I didn't. I would definitely listen to your doctor though.

Active247

07-12-2012, 01:16 PM

Squats:
185 x 5
225 x 5
265 x 5

Single-arm DB Rows:
100 x 10, 10, 10

Lat Pull-downs:
150 x 10
137.5 x 15

BB Curls:
125 x 6, 6, 6

Seated DB Curls:
40 x 10, 10, 10

DB Curls:
35 x 10, 10, 10

Active247

07-13-2012, 06:36 AM

Just wanted to take some time and consolidate my thoughts for the upcoming weeks. I just finished my first week of my summer class: endocrinology. It will definitely be a lot of work, but I know it will pay off in the end. I'm really enjoying the material and the professor is phenomenal so you can't go wrong with that combination. First exam is in 10 days, and judging from last year's class, a high 70 will earn you an A (curved). The highest test grade last summer was an 81. My goal is to consistently beat that number. My lowest grade for my nutritional biochemistry courses was an 84, and that was a one time deal (the rest being 91 and above). Should be fun!

In training news, my pec is 100% better. I'm essentially back to my old pressing numbers, give or take a few lbs. I really haven't had any set plans for my pec, as I've been mainly playing it by ear and trying to regain strength. Now that my strength is back I need to put something solid in the books to start progressing past my old numbers. As of now, 2 days a week of pressing seems to be working well, not to mention it fits in well with how I have my lower days structured. I'll take this set-up for another 3 weeks and see how it goes. Simple progressive overload seems to be working fine; just adding 5-10lbs each week, keeping the sets pretty much constant. If all goes well I'll have 295-305lb triple under my belt by the end of this cycle. That correlates to a 325lb bench. I'd like to see that number get a little higher (~335lb), but I don't want to get greedy too soon. My goals for the end of Sept/beginning of Oct are:

Squat - 450-470
Bench - 325-330
Deadlift - 500+
Total - 1275-1300

For me, those are some pretty big numbers. However, my workouts so far have been indicating PRs around those numbers, so I see no reason to think otherwise. Competitively speaking, this would equate to a Master's Total in the 181's and ~96-121lbs away from an Elite Total (in the same wt class). I always have a little voice in the back of my head that tells me to do at least one PL meet. One of my buddies at school actually lifts competitively (the kid is strong too), so if he winds up doing one I may have to join in on the fun.

Lastly, weight has been hovering around 180-185lbs... as it has consistently for the past year haha. Haven't really gained or lost much. Only my strength has increased, so I take that as a good body comp shift at the same weight, as minimal as it may be. I attribute my stagnancy to 2 factors:

1) I am good at auto-regulating my food intake, even in the face of
2) Not tracking macros whatsoever

I have a rough estimate of what I'm taking in, but in all honesty I could care less at the moment. I seem to be doing a fine job without the extra worry of crunching numbers. However, when I do start taking things a little more seriously, I will do a better job at tracking so I can actually gain some weight this year. Right now I'm on that diet of good beer and whatever the hell else I feel like eating haha.

That's about it for now. Got one more deload session tonight, then I pick back up with deads on Sunday (5 sets of 8 with 320).

TehMan

07-13-2012, 01:33 PM

Very awesome post, D. I have nothing but faith that you can do it! You're a fighter, man.

Active247

07-15-2012, 05:12 PM

Very awesome post, D. I have nothing but faith that you can do it! You're a fighter, man.

Thanks man, I appreciate it. How's the back treating you? Any progress??

Active247

07-15-2012, 05:19 PM

Had a pretty good session today. Had a friend and future figure competitor come down and train with me since she was in the area. She's a former gymnast and can put up some pretty good numbers. Had her max out on deads today to get an idea of where she's at. She hit 225 x 1 at ~130lbs. Not too shabby given that she's never DLed over 130 before (HUUUUUUUGE slacker). She's got a great foundation, however, and will definitely kill it if she steps on stage!

My deads went great. 325 was ridiculously easy. Everything else was heavier than last week, but low on volume. Want to leave room for more sets in the coming weeks.

Sumo Deadlifts:
325 x 8, 8, 8, 8, 8

GHRs:
BW x 5, 5, 5

Chins:
65 x 6
70 x 5, 5

BB Curls:
145 x 5, 5, 5

DB Curls:
35 x 15, 15

Seated Calf Raises:
110 x 5, 5, 8

Active247

07-19-2012, 09:36 AM

A little behind on my logging. Had my power upper day on Monday. Worked up to 285 for some doubles and wound up tweaking something in my left shoulder pec area. Hasn't bothered me since, but I was definitely concerned at the time. Stopped bench and just did triceps extensions and left.

Bench Press:
285 x 2, 2, 2

Lying DB Triceps Extensions:
55 x 5
50 x 8, 8, 8

Squats:
330 x 5, 5, 5, 5, 5, 5

Single-arm DB Rows:
145 x 10, 10, 10

Lat Pull-downs:
200 x 8, 8, 8

Seated DB Curls:
40 x 10, 10

Deloaded arms because I didn't last week

Seated Calf Raises:
90 x 10, 10
105 x 10, 10, 10

Active247

07-21-2012, 06:21 AM

Chest scare averted... at least for now. My chest actually felt great yesterday. Changed up my positioning on bench and felt a hell of a lot stronger. I used to arch with feet really far back, toes on the ground, heels raised. Yesterday I went flat footed and really felt a difference (most likely from the added heel drive). Gonna keep it that way and see how things progress. Arch isn't AS big, but the strength is there, which is more important.

Bench Press:
190 x 15
225 x 11
245 x 8, 7
225 x 9

DB Incline Press:
80 x 10, 10
85 x 9, 9

Lying DB Triceps Extensions:
35 x 15
45 x 10, 10, 10

Cable Laterals:
40 x 10
50 x 10
60 x 10, 10

Active247

07-22-2012, 05:53 PM

Deads weren't fire today, but they weren't difficult. Just had to loosen up a TIGHT left adductor. Took about 30 minutes but nothing too bad. Got through deads and everything else went smoothly. Arms are starting to get some size back, too. So that's nice. Haven't really concentrated much on arms over the past year, so it's nice to start seeing my arms fill out the sleeves of my shirts even more ;)

Sumo Deadlifts:
285 x 3
325 x 3
345 x 8, 8, 8

Chins:
45 x 8
70 x 5, 5, 5, 5

BB Curls:
135 x 5, 5, 5, 5
95 x 16

Seated Calf Raises:
3 plates x 5, 5, 5
3 plates + 10 x 5, 5

Active247

07-23-2012, 06:03 PM

Bench Press:
235 x 6
265 x 6
275 x 4, 3, 3

Flat DB Bench Press:
95 x 8
110 x 6, 6, 7

Smith Machine Military Press:
185 x 8
205 x 6
235 x 3
205 x 6, 6
215 x 5, 5

Triceps Push-downs:
200 x 10
210 x 10
230 x 10, 10
240 x 10
170 x 20

Active247

07-26-2012, 05:53 PM

Squats:
275 x 2
325 x 2
355 x 5, 5, 5, 5

Single-arm DB Rows:
100 x 10
150 x 10, 10
155 x 10, 10

Lat Pull-downs:
200 x 9, 9, 9, 9

Seated DB Curls:
50 x 8, 8, 8, 8

Seated Calf Raises:
115 x 10, 10, 10, 10, 10

Active247

07-27-2012, 03:38 PM

Bench Press:
190 x 10
225 x 8
250 x 8
265 x 7
270 x 4
245 x 7

Incline DB Bench Press:
90 x 10, 10, 10, 10

Lying DB Triceps Extensions:
45 x 10, 10, 10, 10, 10

Pec-Dec:
150 x 10, 10, 10

Cable Laterals:
50 x 10
60 x 10, 10, 10

Active247

07-31-2012, 08:32 AM

Yesterday was my AMAP day with 385 for deadlifts. Wanted 15 but could only muster 11. Almost had 12 but my lower back was fried and my quads felt like jello. Puts me at a 520 1RM for next week's cycle. Got squats coming up on Thursday before I head back down to the beach for the rest of my family vacation. Looking forward to that set for sure. Everything else felt good. Threw in a set of squats as a cool down. 315 x 9 felt super light. Just wanted to get some weight on my back before Thursday. Feeling pretty good about it.

Sumo Deadlifts:
225 x 5
275 x 3
315 x 2
355 x 1
385 x 11

Chins:
45 x 5
70 x 5
80 x 3
90 x 3
70 x 4
45 x 9

BB Curls:
135 x 5, 5

DB Curls:
50 x 8, 8, 8, 8

Squats:
225 x 5
275 x 5
315 x 9

Seated Calf Raises:
3 plates x 5
3 plates + 15 x 5, 5
3 plates + 25 x 5, 5

DFisco

08-01-2012, 11:43 AM

Puts me at a 520 1RM for next week's cycle.

One rep max calculations based on high reps are almost never accurate ;)

Active247

08-01-2012, 06:04 PM

One rep max calculations based on high reps are almost never accurate ;)

It's not meant to be accurate. It's meant to be the number I base my working sets off of. Whether or not I can do it is irrelevant haha

Active247

08-01-2012, 06:12 PM

Pretty good bench session today. Finally hit a PR set above 280! Elbows started to get a little achy, but next week is a deload so I'm not too concerned. Pec is perfectly fine. Wasn't even a thought today. Loving my new set up on bench, too. Flat feet is definitely the way to go for me.

Bench Press:
225 x 5
255 x 5
285 x 3
300 x 3
275 x 4, 3

Flat DB Bench Press:
110 x 8, 8, 7

Smith Machine Seated Military Press:
225 x 4, 4, 4, 4

CGBP:
185 x 10
225 x 7
245 x 3

Triceps were fried so I switched to cable push-downs

Triceps Push-downs:
200 x 10
225 x 10
240 x 10, 10
170 x 17

DFisco

08-02-2012, 11:55 AM

next week is a deload

What are those?

Active247

08-02-2012, 12:02 PM

What are those?

The weeks I don't hurt myself hahah

Active247

08-05-2012, 04:21 PM

Squats:
230 x 5
275 x 3
320 x 2
355 x 1
385 x 5, 4
315 x 14

Single-arm DB Rows:
155 x 10, 10, 10
100 x 25

Lat Pull-downs:
200 x 6
200 x 10 (underhand)
212.5 x 8, 8 (underhand)

Seated DB Curls:
50 x 8, 10, 8, 8

Seated Calf Raises:
120 x 10
125 x 10, 9, 10, 9

DB Curls (palms out):
35 x 8
30 x 14
35 x 10, 8

Active247

08-06-2012, 05:12 PM

Bench Press:
230 x 6
250 x 8, 8
265 x 6, 6

Incline DB Bench Press:
85 x 6
100 x 8, 7, 6
90 x 12

Lying DB Triceps Extensions:
50 x 8, 10, 8
35 x 20

Pec-Dec:
150 x 10, 10
160 x 10, 10

Cable Laterals:
60 x 10, 10, 10, 10, 10

Active247

08-12-2012, 05:34 PM

Bench Press:
225 x 5
255 x 9
225 x 14

Sumo Deadlifts:
365 x 5, 5, 5, 5, 5, 5

Active247

08-15-2012, 06:10 PM

Bench Press:
225 x 5
255 x 7
275 x 5, 5, 4, 4
225 x 11

Flat DB Bench Press:
110 x 7, 7, 7, 7

Smith Machine Seated Military Press:
225 x 5, 5, 5, 5

JM Press:
165 x 10
185 x 9, 9

Seated Calf Raises:
3 plates x 5
3 plates + 25 x 5, 5, 5

Active247

08-17-2012, 05:40 AM

Last night was a rough one; had zero energy and a pounding headache. I think I yawned 4-5 times between each set, too. I think I'm just run down from class, work and the gym. Waking up at 5:30am for the past 5.5 weeks has finally caught up to me. I usually get 6hrs of sleep, but this week was more like 5hrs. Diet has been off as well. Definitely under-eating most days. Partly because I'm lazy, and partly because I'm just not as hungry. Sitting down for most of my waking hours doesn't really make me want to eat. Definitely ready for school where at least I'll be active and walking a lot more. Squats felt much heavier than they should have. Either way I got it done, and then kept everything lowish on volume. Hopefully next week will be better wherein I'll add some more sets.

Squats:
355 x 3, 3, 3, 3, 3, 3, 3

Chest Supported Rows:
3 plates x 9, 9, 9

Lat Pull-downs (underhand):
212.5 x 8, 8, 8

DB Curls:
50 x 8, 8, 8
35 x 10
25 x 10

DFisco

08-18-2012, 07:20 AM

Active247

08-20-2012, 05:41 AM

"The week after deload blues"

is that what it's called? haha, shoulda known.

Active247

08-20-2012, 05:45 AM

Pretty solid bench day yesterday. Hit some nice PR's and kept things a good intensity/volume so there is room to add next week and the week after.

Bench Press:
225 x 5
255 x 8, 8, 8

DB Incline Bench Press:
100 x 8, 8, 8

Triceps Push-downs:
200 x 10
220 x 10
240 x 10, 10, 10

DB Flyes:
30 x 10
40 x 10, 10

Cable Laterals:
50 x 10
60 x 10
65 x 10

Active247

08-23-2012, 12:09 PM

A little behind on my logging. Started an internship with the dietitian over at Princeton (working with summer camp for football) and have been working 12-13hr days the past two days (today will be the third one in a row). Today I'm actually sitting in the strength staff office on a small break before post-practice weigh-ins. Had a pretty lame pulling session on Monday (see below). Definitely itching to get back in the gym tomorrow (granted I still have some energy). Woke up at 8am on Monday, 530am yesterday, and 7am today. Been getting home at 11pm (Monday), 9pm (yesterday), and probably 10-11pm tonight. Definitely no time to lift, but hey, I'm keeping busy and having a blast over here. Tomorrow I'll hit power push, saturday I'll hit squats, then sunday I'm back at Princeton, but only on Sun/Tues/Thurs from here on out (so not too bad at all).

Sumo Deadlifts:
390 x 5, 5, 5, 5

Active247

08-24-2012, 05:08 PM

Bench Press:
225 x 5
255 x 5
280 x 5, 4, 4, 4

Flat DB Bench Press:
110 x 10, 9, 9, 9

Smith Machine Military Press:
225 x 5
235 x 5
240 x 4, 4
225 x 6

Lying DB Triceps Extensions:
40 x 10
50 x 8
55 x 6, 6, 7

Active247

08-25-2012, 05:52 PM

Squats:
315 x 3
350 x 1
375 x 3, 3, 3, 3, 3

GHRs:
BW x 5, 5, 5, 5, 5

Leg Press:
2 pps x 10
4 pps x 10
5 pps x 10

Chest Supported Rows:
3 plates x 8, 8, 8, 8

Lat Pull-downs (underhand):
225 x 8, 8, 8, 8

Active247

08-29-2012, 12:42 PM

Had a pretty disappointing session the other night. After my first working set of bench press my right forearm start to KILL me. By the second set, just unracking the weight was painful. I managed to get through 4 sets, but each one was harder than the last. I gave it some time and tried to do dumbbell press, but that turned out to be a bad idea. So I stopped, hit calf raises and left. When I got home I iced my forearm and it hasn't bothered me since. Must have irritated it somehow... OR I noticed a puffy bite mark on my arm when I got home. I tend to get bad reactions to bug/spider bites wherein the affected area gets very achy and sore. It's happened before, but I can't imagine where a bug or spider got the chance to bite me in the gym. Oh well. I'll just have to hit it harder next time!

Bench Press:
260 x 8, 7, 6, 6

Seated Calf Raises:
3 plates x 5
3 plates + 25 x 5, 5, 5
3 plates x 10
2 plates x 15

Active247

09-11-2012, 06:09 AM

Been a while since I've logged. Similarly, it's been a while since I've actually trained. I've been super busy with helping my girlfriend and a good friend move (to Boston and Hartford, respectively) the past two weekends, not to mention classes just started, I'm finishing up my internship at Princeton, and I'm going to work 2-3 days/week. And if things weren't hectic enough, I managed to tweak my left hip just about a week and half ago during deadlifts. In a sense, the business has been a blessing in disguise because I've been able to lay off my lower body for the most part (minus the moving, but that wasn't hard). As of now the hip feels much better and I'm hoping to hit some light squats tonight. Been working on loosening up the hammies/IT band/and hip flexors the past week and I'm already noticing a difference in my flexibility. Really trying to eliminate the slight butt-wink I have when squatting. Although it doesn't bother me while squatting, it definitely is hindering my ability to have a lower back when I try to deadlift. In other news, I hit a nice power push session on Sunday despite my lack of training the past week and a half. Nutrition-wise, I have barely been getting enough food. Eating 3-4 meals a day and I know it's not enough given how much I traditionally have consumed. The most depressing part is that I'm not hungry to even want to eat more. Hopefully this will change haha. Got a lot of re-adjusting to do, but it'll get done.

Bench Press:
225 x 5
255 x 5
275 x 5, 5, 5

Speed CG Bench:
210 + Chains x 3, 3, 3, 3, 3, 3

Standing Push Press:
135 x 5, 5, 5
155 x 5

DB Lateral Raises:
45 x 10, 10, 10

Active247

09-13-2012, 06:30 AM

Well, my Wolverine-like healing abilities have yet to escape me. Hip is all better. Hit a pretty good lower body session the other night. Feels good to be back.

Squats:
300 x 9, 9, 9, 9

RDLs:
225 + chains x 6
255 + chains x 6, 6, 6

BB Curls:
95 x 10, 10, 10, 10, 10

Preacher Curls:
70 x 12, 12, 12

Squizzzer

09-13-2012, 06:48 AM

Well, my Wolverine-like healing abilities have yet to escape me.

RDLs:
225 + chains x 6
255 + chains x 6, 6, 6

LOL

and i thought RDLs were worthless?

Active247

09-19-2012, 09:42 AM

LOL

and i thought RDLs were worthless?

Haha, touche... still not a fan, but I was pressed for extra volume :\

Active247

09-19-2012, 10:11 AM

Been kinda all over the map since I squatted last week. Hammies just couldn't loosen up, so I decided to spread things out. Going off of memory, so this may be a somewhat incomplete list of movements, but who cares haha.

Bench Press:
255 x 7, 7, 7

DB Incline Bench Press:
95 x 8, 8, 8

Lying DB Triceps Extensions:
50 x 8, 8, 10

BB Rows:
185 x 10, 10, 10, 10, 10

Pull-ups:
BW x 10, 10, 10, 10, 10

BB Curls:
135 x 5, 5, 5
95 x 15

BFR Preacher Curls:
45 x 30, 15, 15, 15, 15

Squats:
355 x 3, 3, 3, 3, 3, 3, 3

GHRs:
BW x 5, 5, 5, 5, 5

DB Curls:
40 x 10
50 x 10
50 x 10

Squizzzer

09-19-2012, 09:13 PM

Haha, touche... still not a fan, but I was pressed for extra volume :\

http://articles.elitefts.com/training-articles/rdls-are-for-everyone-edited/

i just ran across this yesterday...thought of you

DFisco

09-20-2012, 08:19 AM

http://articles.elitefts.com/training-articles/rdls-are-for-everyone-edited/

i just ran across this yesterday...thought of you

Whenever I write in my log sldl I really mean rdls lol.

lee__d

09-20-2012, 08:22 AM

Was unaware you had a log, Dylan.

Your blog is awesome.

Active247

09-26-2012, 06:06 AM

Was unaware you had a log, Dylan.

Your blog is awesome.

Haha, yea, been on the boards for about 5 years now. I just use it to track my training sessions mostly. I don't post much or follow many people.

And thanks. I'm always catching you linking my articles haha. Good taste in information ;)

Active247

09-26-2012, 06:08 AM

Squats:
315 x 9
355 x 5
315 x 9, 9

Bench Press:
225 x 10, 10, 10

Lat Pull-downs:
187.5 x 10, 10, 10

Lying Triceps DB Extensions:
50 x 10, 10, 10

DB Curls:
45 x 10, 10, 10

Active247

09-26-2012, 06:09 AM

http://articles.elitefts.com/training-articles/rdls-are-for-everyone-edited/

i just ran across this yesterday...thought of you

Haha, not for everyone.

Whenever I write in my log sldl I really mean rdls lol.

We know. Just don't have the heart to tell you

Active247

09-29-2012, 06:45 PM

Combining posts again. Upper is from Wednesday morning, squats and pull are from tonight.

Bench Press:
275 x 5, 5, 5, 5, 5

CGBP:
255 x 5, 5
275 x 3

Squats:
375 x 3, 3, 3, 3, 3

Chest Supported Rows:
3 plates x 8, 8, 8, 8

Lat Pull-downs:
212.5 x 8, 8, 8
225 x 6

DB Curls:
45 x 8, 8, 8, 8

Seated Calf Raises:
3 plates x 6, 6, 6
3 plates + 20 x 6

Preacher DB Curls:
25 x 10, 10, 10, 10

Active247

09-30-2012, 06:16 PM

Bench Press:
255 x 9
275 x 6
260 x 9

Incline BB Bench:
225 x 5
205 x 9, 8, 8

CGBP:
225 x 5
205 x 10, 10

DB Laterals:
35 x 10
40 x 10
45 x 10

Active247

10-04-2012, 07:29 PM

Squats:
330 x 8, 8, 8

GHRs:
BW x 5, 5, 5

Hammer-grip Pull-downs:
240 x 5, 5, 5

BB Curls:
115 x 6, 6, 6

Bench Press:
225 x 5
255 x 5
285 x 4
295 x 3
280 x 5, 4

Flat DB Bench Press:
110 x 8, 7, 7

Smith Machine Military Press:
225 x 5
235 x 4
225 x 5, 5

Triceps Push-downs:
220 x 10
230 x 15, 15
200 x 15

Active247

10-08-2012, 12:16 PM

Squats:
225 x 5
275 x 3
315 x 2
350 x 1
385 x 1
410 x 2, 1
365 x 3 (pause squats)

Chest Supported Rows:
3 plates + 10 x 6
3 plates + 25 x 6, 6
3 plates x 12

Lat Pull-downs:
200 x 6, 6
212.5 x 6
187.5 x 12

DB Curls:
50 x 6, 6, 6
35 x 12

Active247

10-15-2012, 12:03 PM

Squats:
315 x 16
355 x 9

GHRs:
BW x 8, 8, 8

Hammer Grip Pull-downs:
225 x 6, 6, 6

BB Curls:
115 x 8, 8, 8

Calf Raises:
2 plates + 25 x 10, 10, 10, 10, 10

Active247

10-23-2012, 12:52 PM

Deloaded last week. Had a lot going on so I pretty much just didn't lift at all. Hit some light stuff in my basement on Tuesday and Friday for about half and hour each. Sunday I got back from Boston and decided to bench in my basement. I don't think I warmed up enough because I got to my first heavy set with 280 and got it for four reps and wound up tweaking my left shoulder/pec area. Called it quits after that; didn't want to chance it. For some reason benching has been putting a lot of pressure on my shoulder/pec on both sides. Today both sides are a little sore although I only noticed the left side on Sunday. Gonna play it by ear and see how I feel on Thursday. Praying it's only minor and that it'll be gone by tomorrow.

Active247

11-07-2012, 08:18 AM

Been a solid 2 weeks since my last update. Pleased to say that my pec is feeling much better, although there are still some nagging tightness issues that need to be fixed. Managed to hit some lighter hyper-range bench work in the past week or so. Really been killing the triceps though; skull crushers, push-downs, behind the back band extensions. Also, Sandy managed to put a damper on training last week, although I did get a couple good sessions in down in my basement. Last night was really my first night back at my gym in probably 1-2 weeks. I did manage to go the week before but my pec was still bothering me so I only did pushdowns. Nevertheless, despite my haphazard lifting schedule and nagging injury, I'm not too disappointed with where I am. I'm still getting stronger on squat and my bench isn't far from where I left off towards the end of summer/beginning of fall (at least in terms of hyper-range numbers). Some work still needs to be done so that I can comfortably bench heavier without any irritation, but all in all, I'm fairly pleased with where I am at the moment.

Bench Highlights:
230 x 10, 10, 10
260 x 7, 7, 7

BB Skull Crushers:
115 x 10, 10, 10

Squat Highlights:
300 x 11, 10, 10, 10, 10
350 x 8, 8, 8

Power Lower & Pull (Last night)

Squats:
385 x 5, 5, 5

Chest Supported Rows:
3 plates x 10
3 plates + 30 x 6
4 plates x 4
3 plates + 35 x 6, 6

Lat Pull-downs:
200 x 10
225 x 6, 6, 6

Calf Raises:
3 plates x 7, 7, 7, 7

BB Curls:
115 x 8, 8, 8

lee__d

11-07-2012, 08:25 AM

Strong squats, Dylan

...and strong ripping off the AARR in your last blog. haha, jk bro. Keep it up with the blog.

Active247

11-07-2012, 04:32 PM

Strong squats, Dylan

...and strong ripping off the AARR in your last blog. haha, jk bro. Keep it up with the blog.

thanks bud... and haha, yea, he knows I'm only kidding. had it not been for Sandy!

Active247

11-09-2012, 07:33 AM

Bench Press:
280 x 5, 5, 5

BB Skull Crushers:
95 x 15, 15, 15

Bout it...

Active247

11-18-2012, 09:49 AM

Squats:
350 x 9
350 x 7

Called it quits after that.

CGBP:
255 x 8
260 x 7, 7, 7

BB Skull Crushers:
115 x 10, 10, 10

DB Laterals:
40 x 10, 10, 10

Squats:
365 x 7, 6, 4 (Bleh)

DB Rows:
100 x 12, 12
135 x 10

Lat Pull-downs:
187.5 x 10, 10
200 x 10

DB Curls:
40 x 10, 10, 10

Active247

11-21-2012, 06:51 AM

Woo, day 1 in the bag and I'm already feeling like I got hit by a Mac truck. Forgot what high volume feels like. I decided to hop back on Sheiko because I'm leaving for Brazil in a week and half and really wanted to get some good volume in before I take off. Weight felt good on everything. Bench felt particularly strong (shocker). Each rep was a 1 second pause. Towards the end (sets 4-6) I could start to feel it more in my lateral delts. I've been dropping the bar slightly lower than usual to take some of the pressure off of my front delts, but now I'm noticing a weakness in the lateral delts. Definitely going to be hitting some more lateral raises in the coming weeks. Squats were money, too. It's nice finishing the second round of squats on Sheiko with what used to be my starting weight. Lastly, I switched out DB Bench Press for BB Skull Crushers. I was pressed for time and figured DB Pressing would take too long.

Bench Press:
175 x 5
210 x 4
245 x 3, 3
275 x 3, 3, 3, 3, 3, 3

Squats:
225 x 5
275 x 4
315 x 3, 3
360 x 3, 3, 3, 3, 3

Bench Press:
175 x 5
210 x 5
245 x 5, 5, 5, 5, 5

BB Skull Crushers:
95 x 10
105 x 10
115 x 10
125 x 10, 10

Squats:
250 x 5
295 x 4
345 x 3, 3, 3, 3, 3

Active247

11-26-2012, 06:36 AM

A little mix n match due to the holidays. Combined the deadlifts and squats from days 2 and 3.

CGBP:
175 x 5
210 x 5
245 x 4, 4
260 x 3, 3
275 x 2, 2
295 x 1, 1
275 x 2, 2
260 x 3, 3
245 x 4
225 x 6
210 x 8
190 x 10
175 x 12

DB Lateral Raises:
35 x 10, 10, 10

Deadlifts:
255 x 4
305 x 3, 3
355 x 3, 3
405 x 3, 3, 3, 3, 3

Squats:
225 x 5
275 x 4, 4
315 x 3, 3
360 x 3, 3, 3, 3, 3

Bench Press:
175 x 5
210 x 4, 4
245 x 3, 3
275 x 2, 2, 2, 2, 2, 2

Active247

11-29-2012, 07:42 AM

Been battling a cold since Sunday. Wasn't feeling great by any means, but I got through it. Bench felt really good. Again, worked on holding the bar on my chest for 1-Mississippi. Squats weren't bad either. Despite feeling like ****, the bar felt light and 405 felt like nothing. So that was nice. After bench press I was pretty much dead. Decided to go for some DB pressing and turned out not to be too bad. All in all I'm pleased. However, my cold feels worse today (the day after) so hopefully it'll clear up by tomorrow morning.

Squats:
225 x 5
275 x 4, 4
315 x 3, 3
365 x 2, 2
405 x 1, 1, 1

Bench Press:
175 x 5
210 x 4
245 x 3, 3
285 x 2, 2, 2, 2, 2, 2

DB Bench Press:
110 x 8, 8, 8, 8

Chest Supported Rows:
3 plates x 8, 8, 8

DB Curls:
45 x 8, 8, 8

Active247

12-01-2012, 09:02 AM

Deadlifts:
265 x 4
315 x 4
365 x 3, 3
425 x 3, 3, 3, 3, 3

CGBP:
175 x 5
210 x 5
245 x 4, 4
260 x 3, 3
285 x 2, 2
260 x 3, 3
245 x 5
210 x 10

Lat Pull-downs:
187.5 x 10
212.5 x 8, 8, 8

Lying DB Triceps Extensions // DB Curls:
50 x 8 // 40 x 8
50 x 9 // 45 x 8
50 x 8 // 50 x 7

Active247

12-10-2012, 09:22 AM

Forgot to update before I left for Brazil last weekend. All I remember was that squats felt like hell! Went for high bar, close stance and really hit the quads. The weight was light for what I'm used to, but the position made all the difference. I also hit a PR on bench I think (285 x 5). After the week off in Brazil I am trying to decide what I want to do from here on out. I may start to run a 5-day split (Power/Hyper) or just start Sheiko 30 over again. My upper body really needs some work given my haphazard devotion to really hitting it hard. Pec/shoulder stuff comes and goes, so that puts a limit on what I can do from week to week. Lately it hasn't given me any problems, so that's real good. Winter break is approaching and I'll have the free time to really start getting back into the gym more often, so that should be good, too.

Bench Press:
175 x 5
210 x 4, 4
250 x 3, 3
285 x 5, 3, 2

High Bar Squats:
225 x 5
275 x 5
315 x 5, 5, 5, 5, 5

Smith Machine Military Press:
185 x 10, 10, 10, 10, 10

BB Curls:
90 x 10
100 x 8
90 x 10, 10, 10

DB Lateral Raises:
40 x 10, 10, 10, 10, 10

Active247

12-12-2012, 10:00 AM

First day back in over a week. Kept everything moderate with low volume. Want to leave room for added volume in the coming weeks. Next week I plan on adding 5-10lbs to each movement and adding a set.

Bench Press:
275 x 5, 5, 5

Chest Supported Rows:
3 plates + 35 x 5, 5, 5

Smith Machine Military Press:
205 x 5, 5, 5

Weighted Chins:
70 x 4, 4, 4

BB Skull Crushers:
145 x 5, 8, 7

Hammer Curls:
60 x 7, 7, 7

Active247

12-13-2012, 05:41 PM

Tonight was pretty good when put into perspective. Went into the gym with no real plan in mind. Knew I was squatting, but that was about it. After almost 2 weeks off from any lower body work, I figured I would just wing it, possibly go up to 405 for a double or some singles. Hips felt great, but the knees weren't there. Felt like I couldn't drive out of hole even though the weight felt light on my back. Nevertheless, it felt good enough that I could keep going and possibly shoot for a new 1RM. And so I did. 405 flew up. Added some tens. 425 got up. Again, weight felt light, 440 looked realistic. Added some 5's and 2.5's. Got under the bar, felt good, took a deep breath, broke at the hips and lowered myself. Got below parallel and made my ascent. Once I hit an inch or two above parallel, the knees started to wobble a little. Just couldn't keep the tension on them on the way up. After about a second or two trying to regain control, my hips lowered and I set the bars on the pins below. 440 WILL go up next time!

Squats:
225 x 5
275 x 4
315 x 3
365 x 2
405 x 1
425 x 1
440 x 0.5
365 x 5

Leg Press:
4pps x 10
5pps x 10, 10

Seated Calf Raises:
3 plates x 5, 5, 5, 5, 5

Cable Crunches:
Stack + 20 x 12, 12, 12

Active247

12-15-2012, 09:07 AM

Well, not my best day to say the least, at least bench press-wise. Delts were tight, bench felt heavy, bleh. Pushed through it, though, and surprisingly DB Flyes went incredibly well. I think towards the end my delts finally loosened up, who knows? Next week will be better, though. First week back is always the hardest.

Bench Press:
225 x 6
255 x 7, 7, 7

Was shooting for 8's, but it just wasn't happening today.

Lat Pull-downs:
187.5 x 8
200 x 8
205 x 8, 8
212.5 x 8

Incline BB Bench Press:
185 x 10, 10, 10

DB Rows:
100 x 12, 12
135 x 10, 10

DB Flyes:
45 x 10
50 x 10, 10
55 x 10

Rear Delt Cable Laterals:
35 x 10
40 x 10
45 x 10

Active247

12-16-2012, 02:29 PM

Adductors were still extremely tight since squatting on Wednesday. Managed to loosen them up a bit, but it just wasn't happening to where I could really get into the movement. Decided to go high bar, close stance and put more emphasis on the quads. Overall it was pretty much a deload for legs and a shoulders/arms hyper day... which went pretty well I might add.

High Bar Squats:
225 x 5
275 x 5
315 x 5 (pause squats)

DB Bench Press:
110 x 10, 10, 10

DB Shoulder Press:
80 x 10, 10, 10

BB Curls:
115 x 6, 6, 6

BB Skull Crushers // DB Curls:
95 x 15, 15, 15 // 40 x 10, 10, 10

DB Laterals:
35 x 12, 12, 12

Seated Calf Raises:
3 plates x 12, 10, 8

Active247

12-19-2012, 06:38 PM

Less than stellar power upper day yesterday. Front delts are tighter than all get out. Bench felt heavy. Everything else felt off. Cut out chins cause that usually irritates my delt more than anything... Tonight, however, was much better. Pretty awesome squat session. Everything felt on point. PR'd all over the place.

Bench Press:
285 x 4, 4, 4

Chest Supported Rows:
4 plates x 5
3 plates + 35 x 5, 5, 5, 5

Smith Machine Military Press:
215 x 5, 5, 5, 5, 5

JM Press:
155 x 6, 7, 7, 7

Hammer Curls:
70 x 6, 6
60 x 8, 8

Squats:
225 x 5
275 x 4
315 x 3
365 x 2
405 x 2, 2, 2, 2, 2

Leg Press:
4pps x 10
5pps x 8
6pps x 5, 5, 5

Seated Calf Raises:
3 plates + 25 x 5, 5, 5, 5, 5

Cable Crunches:
Stack + 30 x 15, 15, 15

Active247

12-24-2012, 07:28 AM

Well, pec was acting up again after benching the other night. A lot of tightness and soreness was going on. Been doing a lot of band dislocates for the pec major (particularly the clavicular head), and really digging a tennis ball in to loosen up the pec minor. After a few days of that, Advil, and some considerable drinking Friday night, I was good to go yesterday. I wound up just combining everything into one day the best I could. Left a lot out and hit the major movements. Should do the pec good anyway.

Squats:
355 x 8
335 x 5 (High-bar)
355 x 5 (High-bar)

Bench Press:
275 x 3, 3, 5, 5, 5

Lat Pull-downs:
200 x 10
212.5 x 8, 8, 8

Incline BB Bench Press:
210 x 6
195 x 10, 9, 9

DB Rows:
135 x 10, 10, 10
145 x 10

DB Curls:
45 x 8, 8
40 x 10
30 x 13

Active247

12-28-2012, 12:45 PM

Despite feeling like crap yesterday, I managed to match my last power lower day, so that's pretty cool. Also forgot my foam roller. That wasn't cool.

Squats:
225 x 5
275 x 4
315 x 3
365 x 2
405 x 2, 2, 2, 2, 2

Leg Press:
6pps x 5, 5, 5

GHRs:
Bw x 5, 5, 5

Seated Calf Raises:
3 plates x 7, 7, 7

Cable Crunches:
Stack + 30 x 15
Stack + 40 x 10
Stack + 50 x 10, 10

Active247

01-01-2013, 02:55 PM

Heaviest I've benched in a long while. Got a lift off and it made a huge difference. I think not getting a lift off for the past two years has taken a toll on my shoulder/pec area. Hoping this is the culprit... Spent the weekend/New Year's up at the gf's. Her family was having their annual holiday dinner, so that's always a good time. Pretty much just sat around for 4 days and ate. Can't go wrong there.

Bench Press:
225 x 5
265 x 4, 4
295 x 3, 3

BB Rows:
135 x 15
185 x 10
225 x 10, 10
185 x 12

DB Shoulder Press:
80 x 10
90 x 8, 8

DB Laterals:
40 x 10, 10, 10

DB Curls // BB Skull Crushers:
45 x 10 // 95 x 15
45 x 10 // 115 x 15
45 x 10 // 115 x 18
30 x 15

Active247

01-02-2013, 06:59 AM

Gym closed early yesterday so I decided to lift upper body in my basement. Bench press felt pretty good. Set up a little farther back than I usual do, so when I took the bar it was less on my shoulders/pec. Seemed to work.

Bench Press:
225 x 5
275 x 5
300 x 3, 2, 2, 2, 2

BB Rows:
185 x 12, 12, 12

Standing Military Press:
135 x 10, 10, 10

Preacher Curls:
70 x 10
95 x 10
105 x 10, 10

Behind the neck Triceps Extensions:
Light Band x 10, 10, 10, 10

DB Wall Curls:
35 x 10, 8

Active247

01-02-2013, 05:48 PM

Squats:
225 x 5
275 x 4
315 x 3
365 x 1
405 x 3, 3, 3, 3

Leg Press:
5pps x 10
6pps x 5

Legs were fried after squats. Cut Leg Press short.

GHRs:
BW x 5, 5, 5

Seated Calf Raises:
3 plates + 25 x 5, 5, 5, 5, 5

Cable Crunches:
Stack + 50 x 12, 12, 12

Active247

01-05-2013, 01:49 PM

Bench Press:
185 x 5
225 x 5
260 x 4, 4
280 x 3, 3
295 x 2, 2
315 x 1, 1
295 x 2, 2
280 x 3, 3
260 x 4
240 x 6
225 x 8
185 x 20

DB Rows:
135 x 10, 10, 10, 10

DB Laterals:
35 x 12
45 x 10, 10, 10

Active247

01-06-2013, 12:03 PM

High Bar Squats:
315 x 5
365 x 5, 5

Rack Pulls:
405 x 5
455 x 5
500 x 3, 2
405 x 10

BB Skull Crushers // Hammer Curls:
135 x 10, 10, 12 // 50 x 10, 10, 10

Active247

01-15-2013, 08:26 AM

Last Thursday I managed to really F'up my neck to the point where I couldn't turn my head, lay down, or even sit down comfortably. Needless to say, I lost a lot of good sleep the past couple nights. As of now, it's still a little hurty, but not nearly as bad as it was last week. I have about 80-90% mobility back in my neck, with pain at about a 3-4 (with 10 being the highest). Pretty much just been icing, heating, and taking Aleve. Stretching wasn't and still isn't much of an option yet, although I'm hopeful that I will be able to wake up tomorrow without any pain (something I haven't experienced since last Thursday).

Nevertheless, the past 5 days have been a good chance to rest, relax, and work on Grad school applications. After hitting some nice PRs the weeks prior to last, my body was starting to feel the effects. Getting some time off was much needed, although I would much rather have preferred to leave the neck injury behind. Hopefully I'll be back in the gym by Thursday, marking a full week off. Nothing I haven't done before. Usually results in my squat going up and bench press sucking. Although, now that I think of it, this is also some extra much need rest for my shoulder/pec, so who knows. Hoping to still build upon my successes as of late.

Active247

01-19-2013, 11:30 AM

Squats:
225 x 5
275 x 4
315 x 3
365 x 2
415 x 2, 2, 2, 2, 2, 2

Did some leg press and calf raises to finish up. Also tried a set of DB Flat Bench to test out the upper body. Went well.

DB Flat Bench Press:
50 x 10
75 x 10
100 x 18

Active247

01-24-2013, 06:13 AM

Managed to also tweak my left pec the other day (when it rains it pours, right?). Happy to say it's feeling 100x better today, though. I'm hoping it was just a freak scare and nothing too serious. Did some push ups last night, pain free. So that was a plus. Going to avoid any direct chest work this week just to make sure. Mobility is fine and push ups were fine as well, just want to give it some more rest before putting any serious weight on it. Speaking of which, once I'm feeling comfortable again, I'm thinking it's time for a change from BB benching. It seems to really be killing my shoulders and pecs lately. Not sure what I'm going to do, but flat BB benching is going on the back burner for a while. It's been almost a year now that I've been off and on with this injury. BB seems to really be the instigator in all of this. DB pressing doesn't seem to bother me, so maybe I'll switch over to DB's and see how that plays out.

Squats:
225 x 5
275 x 4
315 x 6
365 x 8, 8, 8

DB Rows:
100 x 10
135 x 10, 10, 10

Did my rows without a staggered stance. Really hit the lats nice!

Seated Calf Raises:
3 plates x 6, 6, 6, 6, 6

Really working on stretching at the bottom and squeezing at the top

DB Curls:
50 x 8
45 x 8, 8, 8
35 x 15

Fast concentric, squeeze at the top, slow and controlled eccentric

Active247

02-07-2013, 06:14 AM

Haven't posted in a while, so there's plenty to catch up on. Last night I finished up the first week of Smolov. Legs and lower back are pretty fried right about now. Upper body is feeling great, though. Been working on some imbalances by loosening up the pec major, minor, and lats, and strengthening my teres minor, infraspinatus and the lower portion of my traps. Just the loosening up of the pecs has done a world of difference for my pec pain. I actually got some light benching in this past week, and it felt great; so things are looking up! I've also been doing a lot of pulling lately; DB rows, chest supported rows, and BB rows; along with some delt work and arms. Everything in the hyper range (6-10), so nothing too heavy as of yet.

Smolov Week 1:

Squats:
Day 1: 315 x 9, 9, 9, 9

Day 2: 330 x 7, 7, 7, 7, 7

Day 3: 350 x 5, 5, 5, 5, 5, 5, 5

Day 4: 375 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Bench highlights:

DB Bench Press:
95 x 10, 10, 10

BB Bench Press:
225 x 10, 10, 10