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Thread: Arian's Rise to Power
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02-20-2015, 04:09 PM #3091
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03-07-2015, 05:39 PM #3092
Sorry, I'm way behind on logging.
2/21/15 - TSA W2D3
COMP SQUAT
335X4@7
335X4@7
335X4@7
335X4@7
335X4@7.5
335X6@8
COMP BENCH
220X5@7
220X5@7
220X5@7
210X5@6 (MISLOAD)
230X5@7 (EQUATED FOR VOLUME)
WEIGHTED DIPS
25X8
25X8
25X8
WEIGHTED DECLINE SITUPS
25X12
25X12
25X12
2/22/15 - TSA W2D4
COMP DEADLIFT
425X4@6
425X4@7
425X4@7.5
425X4@9
COMP BENCH
190X9@8
190X9@8
190X9@9
WEIGHTED BACK EXTENSIONS
45X12
45X12
45X12
2/24/15 - TSA W3D1
COMP SQUAT
330X6@7
330X6@7.5
330X6@8
CLOSE GRIP BENCH
230X8 (7+1 REST PAUSE)
215X8 (SLIGHTLY WIDER)
215X8
FLOOR PRESS
240X6@8
240X6@9
240X6@9
DB BULGARIAN SPLIT SQUAT
40X10@8
40X10@9
40X10@9
TRICEP PUSHDOWN
45X10@8
70X10@10
45X10@8
2/26/15 - TSA W3D2
COMP DEADLIFT
400X2@7
400X2@7
400X2@6
400X2@6
400X2@6
400X2@6
400X2@7
400X2@7
BENCH W/ SUSPENDED KBS (26 LBS)
225X2@8
225X2@8
225X2@8
225X2@8
225X2@9
225X2@8
225X2@8
225X2@9
BLOCK PULLS
435X5@8
435X5@8.5
435X5@9
OVERHEAD PRESS
115X10@8
115X10@9
115X10@10
2/28/15 - TSA W3D3
COMP SQUAT
350X4@9.5 (TECHNICAL ERROR ON LAST REP)
350X4@7
350X4@7
350X4@7
350X4@7.5
350X4@7.5
350X7@7
COMP BENCH
225X4@6
225X4@6
225X4@6
225X4@6
WEIGHTED DIPS
45X8@8
45X8@8
45X8@9
DECLINE WEIGHTED SITUPS
25X12
25X12
25X12
3/1/15 - TSA W3D4
COMP DEADLIFT
455X3@8
455X3@7
455X3@7
455X6@9
COMP BENCH
205X8@7
205X8@8
205X8@8.5
WEIGHTED BACK EXTENSIONS
45X12
45X12
70X12
3/3/15 - TSA W4D1
COMP SQUAT
335X6@8
335X6@7
335X6@7
CLOSE GRIP BENCH
205X8@7
205X8@7
205X8@7
FLOOR PRESS
220X6@7
220X6@7
220X6@7
DB BULGARIAN SPLIT SQUAT
50X10@7
50X10@7
50X10@7
BAND TRICEP PUSHDOWN
10
10
10
3/5/15 - TSA W4D2
COMP DEADLIFT
425X2@6
425X2@6
425X2@6
425X2@6
425X2@6
425X2@6
BENCH W/ SUSPENDED KBS (26 LBS)
230X2@7
230X2@7
230X2@7
230X2@8
230X2@8
230X2@8.5
230X2@8.5
230X2@9
BLOCK PULLS
455X4@7
455X4@7
455X4@7
OVERHEAD PRESS
115X10@8
115X10@9
115X10@10
3/7/15 - TSA W4D3
COMP SQUAT
375X5@7
375X5@7
375X5@7
375X5@7
375X8@9
COMP BENCH
240X4@6
240X4@6
240X4@7
240X4@7
WEIGHTED DIPS
26X8
26X8
26X8
DECLINE WEIGHTED SITUPS
25X12
25X12
25X12
WEEK 1 AVG BW: 209 LBS
WEEK 2 AVG BW: 207.7 LBS
WEEK 3 AVG BW: 206.9 LBS
WEEK 4 AVG BW: 206.2 LBS (3 MORE DATA POINTS LEFT)
As you can see from the RPEs, a lot of the work has been fairly easy with reps in the tank. Close grip bench has been giving me issues all block though as I feel my technique is a bit off which leads to some wrist pain in the right wrist and can't hit the weights I'm supposed to. Dropping the weight and widening my grip a little has helped. Pushing the squat and deadlift this week. Was supposed to go to a 9.5 RPE today on squat but by looking at the video it looks like I racked it early. Was breathing hard and legs a little wobbly by the end of the set, but bar speed still looks good. Tomorrow is some heavy deadlifts and then the end of the initial 4 week block. Also, you can see I'm cutting bodyweight as I need to get back into the 205 lbs weight class. Tracking my macros every day hitting about 2,800 calories 6x a week and 3,300 calories 1x a week.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-08-2015, 06:38 PM #3093
3/8/15 - TSA W4D4
COMPETITION DEADLIFT
465x3@7
465x3@7
465x3@7
465x5@9
COMPETITION BENCH
220x7@7
220x7@7
220x7@7
WEIGHTED BACK EXTENSIONS
53x12
53x12
53x12
End of initial 4 week block.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-08-2015, 06:47 PM #3094
Solid work man, how are you enjoying having TSA do your programming? Seems like a nice starting volume block.
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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03-23-2015, 01:52 PM #3095
3/11/15 - B2W1D1
COMPETITION SQUAT
6x4@380
CLOSE GRIP BENCH
3x6@220
FLOOR PRESS
3x6@220
BULGARIAN SPLIT SQUAT
3x10@53
TRICEP PUSHDOWN PULLEY
3x10@55
3/12/15 - B2W1D2
COMPETITION DEADLIFT
6x2@465
BENCH WITH SUSPENDED KBS (26s)
5x2@230
1x1@230 (Missed 2nd rep)
BLOCK PULLS
3x3@455
OVERHEAD PRESS
3x10@95
3/15/15 - B2W1D3
COMPETITION SQUAT
4x4@375
COMPETITION BENCH
4x3@265
1x2@265 (Missed 3rd rep)
3/16/15 - B2W1D4
COMPETITION DEADLIFT
1x3@500
3x5@435
COMPETITION BENCH
3x7@235
First week of block 2 was tough. Schedule was a little off as well as I had to coach and judge at a meet over that weekend. Had to move Saturday's session to Sunday and cut it short. Then moved Sunday's session to Monday and cut it short.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-29-2015, 07:21 PM #3096
3/18/15 - B2W2D1
COMP SQUAT
385x4 @ 7/7/7.5/8/8/8
CLOSE GRIP BENCH
225x6 @ 7/7.5/8/8
FLOOR PRESS
235x6 @7/8/9
BULGARIAN SPLIT SQUAT
53x10 @ 8/8.5/8.5
TRICEPS PUSHDOWN PULLEY
55x10 @ 7/8/9
3/20/15 - B2W2D2
COMP DEADLIFT
465x2 @ 7.5/8/8/8.5/9/9.5/9.5
BENCH W/ SUSPENDED KBS (26s)
185x2 @ 6/6/6/6/6/6/6/6
BLOCK PULLS
455x5 @ 8/9/9.5
3/22/15 - B2D2D3
COMP SQUAT
420x2 @ 8/8.5
COMP BENCH
265x4 @ 9/9/9/9.5
265x3 @ 10 (Missed 4th rep)
COMP SQUAT
400x3 @ 8/8.5/9
DIPS
25x8 @ 7/8/8
DECLINE WEIGHTED SITUPS
25x12 @ 6/6/6
3/23/15 - B2W2D4
COMP DEADLIFT
510x1 @ 9.5
510x0 @ 10 (Failed barely off the floor)
435x4 @ 8/8.5/9
COMP BENCH
240x7 @ 9/9.5/10 (Bro spotted last rep)
BACK EXTENSIONS
45x12 @ 6/6/6
Squats felt great this week but deadlifts were miserable.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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04-02-2015, 02:00 PM #3097
3/25/15 - B2W3D1
COMP SQUAT
350x4@7/7/7/7/7
CGBP
220x6@7/7/7
FLOOR PRESS
220x6@7/7/7
BULGARIAN SPLIT SQUAT
70x8@6/6
TRICEPS PUSHDOWN PULLEY
55x10@6/7/8
3/27/15 - B2W3D2
COMP DEADLIFT
455x2@7/7/7/7/7
BENCH W/ SUSPENDED KBS (26#S)
215x2@7/7/7.5/7.5/7.5/8
BLOCK PULLS
425x5@7/7/7
OHP
115x10@8.5/10/10
3/29/15 - B2W3D3
COMP SQUAT
385x2@6/6
COMP BENCH
240x4@7/7/8/8
COMP SQUAT
375x3@7/7.5
DIPS
30x8@7/7/8
WEIGHTED DECLINE SITUPS
25x12@6/6/6
3/30/15 - B2W3D4
COMP DEADLIFT
485x1@7/7/7
425x4@6/7
COMP BENCH
225x7@7.5/8/8.5
BACK EXTENSIONS
53x12@7/7/8
Week 3 of this block was a little bit of a deload which was greatly needed.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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04-09-2015, 06:52 AM #3098
4/1/15 - B2D4D1
COMP SQUAT
355x6@7/7/8/7
CGBP
230x8@8/8.5/9
FLOOR PRESS
240x6@8/9/9.5
BULGARIAN SPLIT SQUAT
53x10@8/9/9
TRICEPS PUSHDOWN PULLEY
60x10@8/9/9
4/3/15 - B2W4D2
COMP DEADLIFT
465x3@7.5/7.5/7.5/8/8/8.5
TNG BENCH
255x3@7/7/7/7/7.5/7.5
BLOCK PULLS
465x5@8/9/9.5
OHP
125x8@8/9/10
4/6/15 - B2W4D3
COMP SQUAT
375x5@7/8/8.5/9
COMP BENCH
255x4@8/8.5/8.5/8.5/9/9
COMP SQUAT
395x3@9/9/9/9
DIPS
35x8@8/8.5/9
DECLINE WEIGHTED SITUPS
35x12@7/7.5/8
4/8/15 - B2W4D4
COMP DEADLIFT
485x1@7/7/7
455x4@8/8/8.5/9
COMP BENCH
225x7@8/8.5/9
BACK EXTENSIONS
BWx12@6/6/6
Man squat/bench/squat sessions suck when I have to go back to squat. Block 2 is finished and starting up Block 3 which is 3 weeks long next. I think after that I will be doing a mock meet.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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04-18-2015, 03:03 PM #3099
4/10/15 - B3W1D1
COMP SQUAT
355x6@8/8/8.5/9/9
CGBP
225x6@8/8/9/9
FLOOR PRESS
235x6@8/8/9
BULGARIAN SPLIT SQUAT
70x8@7/7/8
TRICEPS PUSHDOWN PULLEY
62.5x8@8/8/8
4/13/15 - B3W1D2
PAUSE DEADLIFT
465x2@8/8/8.5/8.5/8.5/9
PAUSE BENCH, 2 SEC
250x3@7/7/7/7.5/7.5/8
BB ROW
135x8@7/7/7
OHP
120x9@8/9/10
4/15/15 - B3W1D3
COMP SQUAT
380x5@8/8/8/9
COMP BENCH
255x4@8/8/8/9/9/9
COMP SQUAT
355x4@8/8/8.5/8.5
WEIGHTED DIPS
25x8@8/8/8.5
4/17/15 - B3W1D4
COMP DEADLIFT
465x3@8/8/8/8
435x3@6/6
COMP BENCH
230x7@7/8/9
PULLUPS
BWx10@8/10/10
BACK EXTENSIONS
RedBandx12@7/7/7
Looks like this block is 3 weeks long. Next week the weights get alittle heavier at same reps. Then the 3rd week there is some AMRAP protocols for each lift. Should get interesting.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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04-28-2015, 07:32 AM #3100
4/19/15 - B3W2D1
COMP SQUAT
360x6 @8/8/8/8
CGBP
230x6 @7/8/8
FLOOR PRESS
240x5 @7/7/7
BULGARIAN SPLIT SQUAT
70x8 @6/6/6
TRICEPS PUSHDOWN PULLEY
65x8 @7/7/7
4/21/15 - B3W2D2
PAUSE DEADLIFT
470x2 @8/8.5/8.5/9/9
PAUSE BENCH, 2 SEC
255x2 @7/7/7.5/7.5/7.5/8
BB ROW
145x8 @8/8/8
OHP
125x8 @8/8.5/9
4/23/15 - B3W2D3
COMP SQUAT
385x5 @8/8.5/8.5
COMP BENCH
260x4 @8/8.5/8.5/8.5/9
COMP SQUAT
360x3 @7/8/8/8
DIPS
35x8 @7/7.5/8
GHR SITUP
BWx10 @5/5/5
4/25/15 - B3W2D4
COMP DEADLIFT
485x3 @9/9/9/9.5
435x3 @8/8
COMP BENCH
240x6 @8/9/10
Week 2 done. Was out of town at a competition over the weekend, so I couldn't do any assistance work. But at least I got good deadlift and bench practice on the competition equipment.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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04-29-2015, 07:29 PM #3101
4/27/15 - B3W3D1
COMP SQUAT
360x5 @7/7.5/7.5/7.5
CGBP
230x5 @7/7/7
FLOOR PRESS
240x6 @7/7/7
BULGARIAN SPLIT SQUAT
70x8 @7/7/7
TRICEPS PUSHDOWN PULLEY
67.5x8 @7/7/7
4/29/15 - B2W3D2
PAUSE DEADLIFT
475x1 @8/8/8/8/8
PAUSE BENCH, 2 SECONDS
260x1 @7/7/7/7/7/7
BB ROW
155x8 @8/8.5/8.5
OHP
135x6 @7/7/7.5
Rest of the week is AMRAP work for the competition lifts, excited to see what I hit.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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05-01-2015, 06:07 PM #3102
5/1/15 - B3W3D3
COMPETITION SQUAT
400x8 @10 (Max reps)
COMPETITION BENCH
265x5 @9.5 (Max reps)
265x5 @9.5 (Max reps)
265x5 @10 (Max reps)
WEIGHTED DIPS
45x6 @7/7/7
WEIGHTED GHR SITUPS
25x10 @6/6/6
Had max reps at 85% for squat and bench today. Got the same thing on deadlift tomorrow.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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05-14-2015, 05:59 PM #3103
5/2/15 - B3W3D4
COMP DEADLIFT
485x7 @10 (Max reps)
425x3 @7/7
COMP BENCH
240x5 @7/7/7
PULLUPS
BWx9 @8/9/10
BACK EXTENSIONS
44x9 @6/6/6
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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05-14-2015, 06:07 PM #3104
BLOCK 4 WEEK 1
DAY 1
SQUAT
350x5 for 4 sets
CGBP
230x7 for 3 sets
INCLINE BB PRESS
165x6 for 3 sets
BULGARIAN SPLIT SQUAT
70x8 for 3 sets
TRICEPS PUSHDOWN PULLEY
67.5x10 for 5 sets
DAY 2
COMP DEADLIFT
465x2 for 5 sets
WIDE GRIP BENCH
255x2 for 5 sets
BLOCK PULLS
425x5 for 3 sets
OVERHEAD PRESS
125x8 for 3 sets
DAY 3
COMP SQUAT
375x5 for 4 sets
COMP BENCH
250x4 for 6 sets
COMP SQUAT
350x3 for 4 sets
DIPS
45x8 for 3 sets
GHR SITUP
35x12 for 3 sets
DAY 4
COMP DEADLIFT
485x2 for 3 sets
455x2 for 1 set
COMP BENCH
225x7 for 3 sets
BACK EXTENSIONS
35x12 for 3 sets
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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05-15-2015, 05:12 AM #3105
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