Casey's Westside Log

[CaseyPL]

The Beginning

I played rugby through-out high school. During my senior year I broke my right foot, and then later developed patello-femoral pain syndrome in my right knee while I was on crutches. The pain has kept me from playing this past season, but to get my aggression out I started powerlifting. I'm going to get a re-diagnosis of my knee because the pain should have subsided by now.

This winter after my re-diagnosis I will evaluate whether I can play rugby again, and if so I will probably return to my college's rugby club this spring as a second side player to build up stamina, speed, and my rugby skill and knowledge that I've been without for almost two years. I also have a few powerlifting tournaments up-coming in the new year so I'm excited for that. I compete raw in a geared division in the 198 lbs. weight class.

I will constantly keep this journal updated with weekly videos and the numbers I hit in the gym, as well as the progress on my injury.

[CaseyPL]

The Game Plan

Monday: Max Effort Lower Body [Strength Focus]
A. 10 Minute Warm-Up
B. Squat / Deadlift Variant (Pick One) 1-3RM
Back Squat, Front Squat, Box Squat, GM, Deadlift, Rack Pull, Deficit Pull
C. Supplemental Hamstring Movement (Pick One) 3-6 x 5-8
Partial Pulls, Stiff Legged Pulls, Snatch Grip Pulls
D. Abdominal Movement (Pick Two) 3-4 x 6-10
Decline Sit-Ups, Side Bends, Lying Sit-Ups, Russian Twists, Planks
E. Lower Back Movement (Pick One) 3-4 x 6-10
Manual GHR, Ghetto Reverse Hyper, 45-Degree Hyper, Pull-Throughs
F. Grip Work
G. Lower Body Prehabilitation Work
H. 10 Minute Cool-Down

Tuesday: Max Effort Upper Body [Strength Focus]
A. 10 Minute Warm-Up
B. Bench Press Variant (Pick One) 1-3RM
Bench Press, Floor Press, Board Press, CG Bench Press, CG Board Press
C. Supplemental Triceps Movement (Pick One) 6-8 x 8-12
JM Press, BB Extensions, DB Extensions
D. Lat Movement (Pick One) 3-4 x 6-10
BB Rows, DB Rows
E. Delt Movement (Pick One) 3-4 x 6-10
Lateral Raises, Front Raises
F. Upper Body Prehabilitation Work
G. 10 Minute Cool-Down

Wednesday: Fartlek Training
AM
10 Minute Warm-Up
Start with a ten minute fartlek run. Add additional 1-2 minutes weekly.
10 Minute Cool-Down
PM
Yoga Class

Thursday: Off Day
Dynamic Stretching, Foam Rolling, Mobility Drills, Balance Drills

Friday: Full Body [Speed / Explosive Focus]
A. 10 Minute Warm-Up
B. Power Cleans 8 x 2
C. Split Jerks 8 x 2
D. KB Overhead Squats 2-3 x 15-20
E. Abdominal Movement 3-4 x 6-10
F. Lower Body Prehabilitation Work
G. 10 Minute Cool-Down

Saturday: Repetition Upper Body [Hypertrophy Focus]
A. 10 Minute Warm-Up
B. Repetition Exercise (Pick One) 3 x Max Reps / 4 x 12-15
Flat DB Bench Press, Incline DB Bench Press, DB Swiss Ball Bench Press
C. Vertical Pull Movement (Pick One) 3-4 x 8-12
Chin-Ups, Lat Pull-Downs
D. Rear Delt Movement (Pick One) 3-4 x 8-12
Rear Delt Flyes, Face Pulls, Band Pull Aparts
E. Medial Delt Movement (Pick One) 4 x 8-12
Single Arm Press, DB Shoulder Press, Lateral Raises
F. Bicep Movement (Pick One) 4-5 x 8-12
BB Curls, DB Curls, Preacher Curls
G. Upper Body Prehabilitation Work
H. 10 Minute Cool-Down

Sunday: Off Day
Dynamic Stretching, Foam Rolling, Mobility Drills, Balance Drills

[CaseyPL]

The Diet

Monday, Tuesday, Friday, Saturday

Meal 1
4 oz. of 90% lean ground beef
1 serving of taco seasoning
1 cup of 1% milk
2 servings of fish oil

Meal 2
4 oz. of 90% lean ground beef
1 serving of taco seasoning
1/2 of a ruby red grapefruit

Pre-Workout
1 scoop of whey
1/2 of a ruby red grapefruit
2 servings of fish oil

Intra-Workout
3 scoops of bcaa's
1 scoop of taurine

Post-Workout
1 scoop of whey
2 cups of chocolate milk
1 serving of naked juice
1 scoop of creatine monohydrate
1 scoop of taurine

Meal 3
4 oz. of chicken breast
2 servings of whole grain pasta
1 serving of alfredo sauce

Meal 4
4 oz. of chicken breast
2 servings of whole grain pasta
1 serving of alfredo sauce

Meal 5
1 scoop of casein
2 cups of 1% milk
2 servings of fish oil

Wednesday, Thursday, Sunday

Meal 1
4 oz. of chicken breast
1 serving of whole grain pasta
1 serving of alfredo sauce
1 cup of 1% milk
2 servings of fish oil

Meal 2
4 oz. of chicken breast
1 serving of whole grain pasta
1 serving of alfredo sauce
1 cup of 1% milk

Meal 3
4 oz. of chicken breast
1/2 of a ruby red grapefruit
2 tbsp. of natural peanut butter
2 servings of fish oil

Meal 4
4 oz. of chicken breast
1/2 of a ruby red grapefruit
2 tbsp. of natural peanut butter

Meal 5
1 scoop of casein
2 cups of 1% milk
2 servings of fish oil

[federaldb59]

nice start keep it up

[CaseyPL]

Hopefully I can get to Gold's on Friday because our university gym will be closed for the holiday.

[qb0708]

I noticed you perform prehabilitation exercises after the your workout.

Personally, I do these as part as my warm-up to get blood flowing into the muscles. Also the muscles you're most likely are targeting for prehabilitation along with you CNS will be more taxed after execution of multi-joint exercises & single-joint isolation exercises. In contrast, execution of the prehabilitation exercises prior will not tax either the CNS or Muscles but in all likelihood act as a primer and a means of an active warm-up.

Moving these exercises isn't going to make or break your program, but this is just my personal experience and the norm of others that I model my training after.

Best of luck.

[CaseyPL]

I noticed you perform prehabilitation exercises after the your workout.

Personally, I do these as part as my warm-up to get blood flowing into the muscles. Also the muscles you're most likely are targeting for prehabilitation along with you CNS will be more taxed after execution of multi-joint exercises & single-joint isolation exercises. In contrast, execution of the prehabilitation exercises prior will not tax either the CNS or Muscles but in all likelihood act as a primer and a means of an active warm-up.

Moving these exercises isn't going to make or break your program, but this is just my personal experience and the norm of others that I model my training after.

Best of luck.

My warm-up consists of 5 minutes on a stationary bike, and then 5 minutes of foam rolling and joint warming. Then at the end of my workout I'll do a more direct pre-hab movement on the joints or body parts I'm targeting that day. Thanks for the input, and hopefully you stick around.

[CaseyPL]

ME Lower

Weight: 229 lbs.
Sleep: 6 hours

10 Minute Warm-Up

Front Squats
135 x 5
135 x 5
225 x 1
225 x 1
Add Belt
275 x 1
275 x 1
Add Wraps
315 x 1

Snatch Grip Pull
135 x 8
135 x 8
185 x 6
185 x 6
225 x 5

Decline Sit-Ups
10 x 10
10 x 10
10 x 10

Pull-Throughs
100 x 10
100 x 10
100 x 10

Static Pull-Up Hold

Knee Prehabilitation

10 Minute Cool-Down

Notes:
Definately could have gone heavier today but after a week off I wanted to ease into the program. No point in burning out too quickly. I felt like I could have done multiple singles with 315. First time doing SG Pulls, didn't feel it too much in my hamstrings but definately in my upper back and grip so hopefully I see a carry-over to the lockout in my pull.

[CaseyPL]

Food Log

Wake-Up
1 scoop of casein

Meal 1
4 oz. of 90% lean ground beef
1 serving of taco seasoning
1 cup of 1% milk
2 servings of fish oil
1 multivitamin

Meal 2
4 oz. of 90% lean ground beef
1 serving of taco seasoning
1 tangerine

Pre-Workout
1 scoop of whey
1/2 scoop of creatine
1 tangerine
2 servings of fish oil

Intra-Workout
3 scoops of bcaa's
1 scoop of taurine

Post-Workout
1 scoop of whey
1 scoop of creatine
1 scoop of taurine
1 multivitamin
1 cup of chocolate milk
1 cup of naked juice

Meal 3
4 oz. of chicken breast
2 servings of whole grain pasta
1 serving of alfredo sauce

Meal 4
4 oz. of chicken breast
2 servings of whole grain pasta
1 serving of alfredo sauce

Before Bed
1 scoop of casein
2 cups of 1% milk

[CaseyPL]

ME Upper

Sleep: 9 hours

10 Minute Warm-Up

Floor Press (1-2 second pause at bottom)
45 x 5
45 x 5
135 x 5
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
255 x 0 (rep was assisted)

BB Tricep Extensions
40 x 12
40 x 12
50 x 10
50 x 10
60 x 10
60 x 8

DB Rows
50 x 10 (per side) - strict
70 x 6 (per side) - momentum
70 x 6 (per side) - momentum

DB Lateral Raises
15's x 10
20's x 10
20's x 8

Upper Body Prehabilitation Work

10 Minute Cool-Down

Notes:
Felt great today on the floor press even though I didn't lockout my final set. I got really burned out half-way through my workout though so I need to bring my work capacity back up. My rows are very weak, but I'm going to try to stick with pretty strict form until I can rep out the 100's for 5, then I will probably move to "kroc rows".

[BeastAndPower]

hey dude how much protein u gettin in ur breakfast b'c mines is always laggin in protein and substance.

[CaseyPL]

hey dude how much protein u gettin in ur breakfast b'c mines is always laggin in protein and substance.

Well when I wake up I down a shake with just water and casein powder, so that's about 25 grams. And then I'll cook, and eat about 45 minutes after my shake and the 4 oz. of ground beef is again about 25 grams and then 10 grams in the glass of milk. So in the first hour of being awake probably anywhere between 50-60 grams. My meals for the rest of the day are spread out 2-4 hours.

Edit: I don't like taking in carbs early in the morning on days that I train, they always leave me really sluggish so I try to stick to just protein and fat.

[CaseyPL]

If anyone was curious about my maxes here they are:
Olympic Back Squat - 455+
Parallel Box Squat - 545+
Deadlift - 500+
Bench - 250+
Split Jerk - 230+

[BeastAndPower]

yea i feel ya. i usually eat like some lucky C's with a peice of fruit. so i know i need eat a better breakfast