Ectobird's Epic C&P Log

[ectobird]

As of yesterday, I started a new program, known as ChAoS and PAIN.
A little backround:
Started training consistently in January.
My progress:
January-June
120 - 139 lbs
Did a M-F Chest, Back/Shoulders, Legs, Arms Split
Noob gains took place in this time frame, had a ****ty program, and I hardly ever worked legs, and NEVER deadlifted.

June- Thursday, 10/1
139-150 lbs
Began to plateau.
Custom Push/Pull Split, 2 days on, 1 day off repeat.
Push sessions included 1 of each variation: Bench, Incline, Military, Triceps, Squats
Pull sessions included 1 of each: Rows, Pull/chinups, Shrugs, Deadlifts, Biceps
For the most part did barbell for everything, occasional DB Bench, incline, and seated military.
Began Squatting and deadlifting 2 and often 3 times a week, heavy

Yesterday, Sunday 10/5, began my C&P journey from 150 pounds.
First C&P Heavy Session:

Bench Press jump setted with Shrugs
Front Squats

Bench Press:
Shot for 10x3, and got all but one rep.
Warmup: 1x5x135
4x3x200
2x3x205
2x3x195 Missed a last rep here
2x3x190

Shrugs
Shot for 10x3 heavy as fuck
1x8x225
1x6x315
6x3x365
1x8x315

Pathetic Front Squats
Shot for 10x3, but my lower back started giving me trouble from when I hurt it last squat session.
Eased into the weight because I hadn't front squatted in a long time.
1x5x135
1x3x165
1x3x170
1x3x175
2x3x180
2x3x185
1x3x165
1x3x135

Please don't laugh, I'm still recovering from Chicken-Leg Syndrome.
Very pleased with my first Chaos and Pain session, and for the first time in a long time I woke up with sore traps.
Will report back here when I get home after my abs/arms session tonight.

[ectobird]

Monday I did some light arm work:
EZ curls
DB Hammers
Skullcrushers
Close grip bench press

Tonight:
First time doing BTN Push presses, and they were a fucking grind.
BTN Push Press
Shot for 10x3
1x3x115
1x3x135
1x3x145
1x3x155
1x2x160
1x1x160
1x1x165 FAIL
1x3x155
1x3x145
1x3x135
These were absolutely intense, never done these before.
Gradually eased into the weigh, midway through started to burn out and had to back off a little weight. Next time going to do doubles, and I fucking can't wait.


Rows: Always tried for strict form, so I eased into a weight I could comfortably thrash.
Shot for 10x3
1x3x135
2x3x185
2x3x195
2x3x205 - Atrocious sets.
2x3x185
1x8x135
Very pleased with my rows, I have always dreaded them.

Squats:
Shot for 1.5 - 2 Minutes of continuous squatting with 135 pounds.
Well I died EARLY.
I did about 30 reps rapidly, burnt out, and my back started to hurt again. Next time I'll try pacing out a little longer so I can make it to AT LEAST 1:30.

I'm beginning to really enjoy this training regimen.

[ectobird]

Really feel those BTN Push Presses from last night, holy shit.
Today:
Did Pullups supersetted with bodyweight dips.

Dips: Shot for 100 total reps
1x20
2x15
1x10
2x15
1x10

Pullups: Had 10 pound dumbbell between my feet. - Shot for 100 total reps, failed at 70.
4x10
1x6
1x5
1x9
1x10

I had no rest between my pullups or dips, just a sip of water and a walk to the pullup bar and a walk back to the dip bars.

Skullcrushers: Shot for three sets as many as I could get with 65 pounds.
1x12
1x11
1x9

DB Rows:
3x8x85

Good overall light day.

[ectobird]

Haven't been to the gym in a few days, been really busy.
Today started great and went to complete ****.
I don't know if it was because I wasn't well rested or what.
Anyways.

Presses: Shot for 10 sets of 3
1x115x3
2x125x3
2x130x3
4x135x3

Deadlifts: Just did a combination of doubles and triples. These sucked horribly.
1x225x3
2x315x3
1x335x3
2x335x2
1x315x2

[b]Front Squats:
1x135x3
2x175x3
Switched to back squats:
1x175x3
1x185x3
By now my back was screaming at me so I called it quits and did a few sets of heavy leg presses.

Presses went up in weight a little bit, deadlifts harder and heavier than normal, seemed to have lost strength because of my 10+ days of no deadlifting. Squats are always a disappointment for me but oh well I'm working on it.

It's pretty fucking pathetic that I can comfortably bench more than I can front squat.

[ectobird]

Missed yesterday, have been busy...
Went heavy today.

Bench Press:Went for doubles 24-26 reps
1x5x135
2x2x185
2x2x195
4x2x205
1x2x200
1x4x200 ( spotted third and fourth rep. )

Shrugs: Did triples again. 30 reps
1x5x225
1x3x315
1x5x315
2x3x365
1x5x365
2x3x385
1x3x365
1x12x315 ( Randomly decided to rep out as many as I felt like )

Back Squats: EXTREMELY pleased due to my back feeling great. Eased on the weight.
1x3x135
1x3x155
1x3x165
1x3x175
3x3x185
2x3x205
1x3x185

Had a fucking war tonight, and it was great.
I had a shocking four hours of sleep. So I took some caffein N.O. Loaded stuff to wake my ass up and went and brawled at the gym. Been a long time since I have used stimulants.

Can't wait to do my BTN Push Jerks again.

[ectobird]

Five days ago:
Light arm work with some close grip bench press.

Four days ago:
BTN Push presses: Doubles
Did about 12 sets
1x2x135
3x2x145
4x2x155
3x2x160
1x1x165, second rep was a fail.
1x2x165 took an additional 30 seconds of rest from what I normally do.

Rows Did triples and some sets of 4
1x4x135
4x4x185
3x3x195
2x3x185

Back Squats: Back started hurting very early on but I kept going for about 7 sets of 3.
1x3x135
1x3x155
2x3x175 back started giving me trouble
3x3x185 back was pretty rough by now
1x3x205

I wish my squats didn't give me trouble all of the time. I'm tired of these chicken legs.

Three days ago:
sets of 8-12 of EZ curls jump setted with sets of 8-12 skull crushers.
Did about 4 sets of 15 close grip chin-ups with a 30 pound dumbbell between my feet.
Finished off with 3 sets of 10 close grip bench press

Two days ago:
Bench Press: Triples shot for 30 total reps
1x135x5
3x185x3
3x190x3
3x195x3
1x205x3
Felt good.

Power cleans: Triples
1x135x3
1x155x3
2x165x3
1x175x3
then failed. hard to clean without bumper plates. switched to weighted pullups sets of
4.
Squats: Back was hurting before I even started. went lighter.
1x135x20
1x185x8
stopped here. back was screaming.

[ectobird]

Two days ago:
Military Press:
1x3x115
2x3x125
4x3x135
1x3x140
1x3x135
1x3x130

Deadlift: Went a little easy today since I haven't gone maximal in almost two weeks.
1x5x225
1x5x275
1x5x315

Squats: Went easy to aid my back
1x3x135
2x3x175
2x3x185
1x5x195
Felt great and can't wait till Tonight to go heavy.

Yesterday: Light work
Arm work.
EZ curls - 3x10-12x
Skullcrushers - 3x10-12
Close grip bench:
2x10x135
1x8x145
Arms felt pretty good.
Tonight will be heavy.

[ectobird]

Haven't posted up for a while.
I hurt my back pretty bad a few weeks ago front squatting an earth shattering 185 pounds.
I got a tip about form, weeks later and I tried squatting for the first time a few days ago and it worked out nicely.

12/5
Bench Press - My favorite scheme - 10 sets of 3

1x3x135
3x3x185
3x3x205
3x3x210 (PR)
Chest was cramping like crazy on the third rep of my last two sets.

Shrugs - Heavy front barbell shrugs like always. 10x3

225x5
3x3x315
3x3x365
3x4x365
3x3x315
Felt good, I love shrugs because I can knock 'em out with almost no rest between sets.

Drum roll please.
Back Squats - I've been training the last few weeks without any form of leg training after I hurt my back. Was surprised to find out I lost very little strength, probably because of my deadlifting.
Shot for 10x3, but quit early, didn't want to overdo my first time back.

1x3x135
3x3x185
2x3x205
Overall good day, happy to be squatting again.

12/6
Light arms day today.
Jump sets of standing strict curls and tricep skulls like always.
3x10x65 Curls
3x10x65 Skulls
Arm work is so grueling for me sometimes....
2x21'sx45 Good burn..
3x10x135 CGBP
Okay arms day. Can't wait till my bodyweight day.

12/7
Opened with deadlifts. 4x5
Deadlifts
1x5x225
2x5x315
1x5x335
Recently started FULLY resetting every rep, and holy FUCK is it harder.

Did like 6 sets of calf raises whilst waiting for some ******* to finish his 15 minute sets of 55 pound barball curls in the power rack.

Back Squats - 10x3

1x3x135
3x3x185
3x3x205
1x3x185

Press
6x4x135 PR
Most sets of 135 pounds I have ever done, and I have never done sets of 4 with 135.
Didn't even remotely warm up either.

All in all good day, I feel next heavy session my squats will be 100% again.

Since I haven't been training legs the last few weeks, they've been getting smaller while my upper body continued to slowly grow, pretty much staying at 148-150.
Since I have worked legs twice now, my weight is up to 155, the highest it has ever been.

[ectobird]

Light day today.
Went in to do bodyweight pullups and dips, but I changed my mind.

Weighted Pullups: 35 pound plate around my waist.
4x6x35
1x5x35
2x10xbodyweight

Weighted Dips: First 45 pound plate, then 45+25.
2x10x45 definitely should have done more reps on these first two sets.
2x10x45+25 these were pretty brutal.
2x20xbodyweight
Fairly good day.
I always feel better after pullups/dips than curls and skullcrushers.

Good day.
Tomorrow maybe I'll do some Power C&P's and some back squats.

[ectobird]

Today:

Just did some power clean and jerks, aimed for 12 doubles.

Power Clean & Jerks - I almost forgot how tiring and draining these are.
4x2x135
4x2x155
3x2x175
1x1x185 (PR on the jerk part of it.)
DEFINITELY like doubles over triples.
Mind you I have horrible form, I honestly feel I have the strength to Full clean and jerk 225 pounds, I'm just half-retarded and haven't mastered my technique yet.

My back was still really sore from deadlifts and squats and my legs were pretty sore as well.
Will probably have another heavy day tomorrow.
Possibly: BTN Push Presses, Rows, and I might let Zercher Squats have their debut in my regimen.

[ectobird]

Shoulders and traps were a little sore from cleans yesterday, and I was pressed for time. so decided to take a light day.


With 65 pounds EZ bar:
3x10 Standing strict curls
3x10 Skullcrushers
(had these jumpsetted)

Stripped bar to 40 pounds, did 2 sets of 21's.

Grabbed 60 pound dumbbells, and did:
3x10 close grip bench

On the menu for tomorrow:
Back squat
BTN Push Press
Rows

[ectobird]

Today:
Had a pretty awesome squat workout today. I am happy for myself and my back healing.

Back Squats: Did a mix of Low and High bar because I had never tried low bar. I like it. Grabbed a belt just for good measure.
1x5x135
3x3x185
Lost track of my sets, I was ****ing into it.
9-10x3x205
1x3x185
Pretty sure I did 9 but I wasn't completely sure. Loved it. Legs seem stronger than what they were before 3-4 weeks of no squatting or leg work. Can't wait till my next squat day.

BTN Push Press: Did triples, but ran out of time.
2x3x135
3x3x145
2x3x155
Felt pretty good wish I could have finished these, wanted to get up to 175.

DB Rows: Have been itching to do rows for a while now, but my back was a little tired and I didn't want to push it.
4x6x100's
Didn't use straps, and my hands were sweaty as hell.
Pull portion of the workout sucked,
Push portion was okay
Squat portion was awesome.

TOMORROW:
Bench Press ( Doubles, maybe singles, maybe doubles and singles.)
Shrugs - gonna venture into 4 plate territory with triples.
Front squats - ( high volume sets with 135 )

[ectobird]

Didn't feel adequately rested, a little over 6 hours of sleep.
Dragged ass in the gym, good thing it was a light day.
Thus:
Close Grip Bench
1x10x135
2x10x145
1x10x155

EZ Skullcrushers
3x12x65

Weighted Chins
3x10x35

EZ 21's
3x21x35

Crappy day, felt a nice pump in my arms though.
Itching to squat again, can't wait.
Tomorrow's Forecast:
12x2 Bench Press
10x3 Shrugs
10x3 Back Squats

[ectobird]

Felt great today, couldn't wait to get to the gym.
However, I managed to eat like **** today. (fewer calories than normal)
Thus:
Decided from now on if I'm squatting then it's going to be the first thing I do.

Back Squats - Low-bar is in sequence now.
1x3x135
3x3x185
Grabbed a belt for here on out. After this workout I shouldn't need one.
3x3x205
3x3x225 PR, I've never even been under 225.

Shrugs - I love shrugs. Randomely decided to do 10x4.

1x4x225
3x4x315
3x4x365
3x4x405 PR, first time touching 4 plates. I can't wait to be squatting 4 plates.

Bench Press - Being a bench press junkie, I finally swallowed my ego and did bench last. I usually do bench first and give it my all, instead today I started with squats.

1x2x135
4x2x185
4x2x205 Did these first nine sets super fast, 10-15 seconds of rest.
2x2x215
1x2x225 First time getting 225 twice on my own. So pathetic how my bench works sets are almost equal to my squat work sets.
Great day, Was up to 157 after today's workout, and that's with almost no food today, usually I'm stuffing my face all day.
Hopefully will be legit 165 by christmas.

[ectobird]

Think I got a cold yesterday and started feeling it today.
Sucks. Dragged ass in the gym today.

Felt that since I did shrugs yesterday and I plan on deadlifting next pull I could do some heavy rows and pullups.

Bent Rows
1x4x135
1x4x155
2x4x175
3x4x185
2x4x195
I was never a huge fan of rows, but oh well.

Weighted Pullups - These always feel good.
4x6x35
2x10xbw
Just wanted to go home at this point.
I HATE not being able to breathe out of my nose.
Going to destroy deadlifts tomorrow, possibly with some light squats and I'll decide on a push later.

[ectobird]

Took a day off.
Anyways:

Back Squat - Didn't use a belt today at all.
1x3x135
3x3x185
3x3x205
3x3x225
Was lazy and felt a little weak. Still have this lame cold.

Today I decided for a push I'll do bench partials.
Set the Safety bars to where my arms were at 90 degrees.
Basically half reps, starting each set from the bottom of the motion.
Thus:
1/2 Bench Partials
1x3x135
3x3x225
3x3x245
3x3x275
These were pretty intense.
Next session gonna try 295, then next after that I'll go for 315.
When I get 315 I'll max and go for 245-255.

Ran out of time here, was going to try rack pulls from knee height.
Maybe I'll do them tomorrow with my arm routine.

[ectobird]

Went through with my rack pull plan.

Deadlift Partials

From the knees:
1x3x225
3x3x315
4x3x365
3x3x385
Don't think I like these, most likely due to the fact I was probably doing them wrong. Back felt a little strained, and not in a good way.
Switched to normal Deadlifts.

Full Deadlifts
1x3x315
1x1x365 EASY

365 was my previous PR.
Pulled it like nothing after some rack pulls.
385 should be simple, and 405 should come shortly after.

Pullups
2x15
2x10
Arms felt a little pumped and I was just spent.
This damn cold seems to be sucking my energy dry.
Probably going to have another light day since my back is going to be cramping up.

[ectobird]

Light day.
Arms:

EZ Curls
1x10x65
1x10x70
1x10x75
1x21'sx35

Hammer Curls
1x8x25
1x8x35
1x8x30

EZ Skull Crushers
1x10x65
1x10x70
1x10x75

Close Grip Bench
1x10x135
1x10x145
1x10x155
Pretty okay arm day.
Heavy day tomorrow

[ectobird]

Heavy day today.
Back is STILL sore from those rack pulls, but I decided to squat heavy anyway.

Some guy spent 20-30 or so minutes in the power rack doing shrugs.
He took so long because he was constantly all over the place doing upright rows on the smith, DB curls on the other side of the room, etc.
After sitting around for 15 minutes, I decided to do today's pull.

Power Clean
3x3x135
1x3x135
1x1x185
1x2x185 PR
1x1x185
Getting more comfortable with 185. Never done it more than once in a day, and I did multiple sets, one including a double. Gonna go balls out and try 205 next power clean session.

I wasn't even worried about getting all my reps on my pull, as soon as the guy finished I took over the power rack.
Thus:
Back Squats Ever since I switched to Low bar I've been seeing great results.
1x3x135
1x3x185
1x3x205
2x3x225
1x3x235 PR
1x2x245 PR, didn't even try for a third.
1x3x225
Switched to:
Front Squat
1x3x135
Felt a very light strain in my lower back. I really hurt my back a month ago trying to front squat 185, so I think I'm going to completely scrap front squats for now until I can do them properly.

Excited about squatting 235 and 245, two squat sessions ago was the first time putting up 225. Epic.
315 here I come.

[ectobird]

12/21

Military Press
5x4
4x3

EZ Curls
1x10x65
1x10x70
1x10x75
3x21'sx45

Skullcrushers
1x10x65
1x10x70
1x10x75
Jumpsetted these two exercises

Today:
Douchebag was on the power rack sitting there talking to a girl for 20 minutes, no joke.
So I knocked out my push. WOOOOO great session today I'm stoked.

Bench Press
1x2x135
2x2x185
2x2x205
4x2x225 Super PR
1x3x205
1x5x205

Back Squats
1x3x135
1x3x185
1x3x205
1x3x225
Out of nowhere I figured I'd try and max out today since I never have actually maxed out on the squat, thus:
1x1x275
My friend who was spotting me thought I stalled out and he helped me. Pretty sure I would have had it. Called it a day on squats.

Shrugs
1x3x225
3x3x315
3x3x365
3x3x405
2x3x425 PR

Did pretty okay today.

I've been eating like **** the past two days, meaning not meeting my caloric surplus, and I haven't gained any weight.
Still 157 in the gym.

[ectobird]

Welllll had two days off, Christmas Eve and Christmas.
Got in there promptly the next day craving a taste of some partials.
Therefore yesterday:

Back Squat Partials - About 1/2 ROM
1x3x135
1x3x185
3x3x225 (just getting a feel for these with moderate weight)
3x3x275
2x3x315
I loved it. Next session probably going to go for 1/4 reps with 405.

Presses - Haven't really been making an effort to advance in weight for some reason lately so I figured I should start.
1x3x115
1x3x125
2x3x135
2x3x140
2x3x145
2x3x140
Shoulders felt great. Next press session going to try and keep all my work sets above 140 and hopefully get a couple doubles with my bodyweight.

Ran out of time here. Wanted to deadlift yesterday but oh well =/
I'll dead on my light day today with some pullups and dips.

[ectobird]

Yesterday:

Deadlift Singles
225
275
295
315, 315
335, 335, 335
365, 365, 365
385 PR

Finished with assorted arm work.
The 385 pull was fairly easy, should have 4 plates in no time.

[ectobird]

Today:

I had 3 hours of sleep last night, and I drank my face off last night.
I forgot to take some caffein n.o. drink but oh well I still did my best to destroy.
On top of all that, I got sick again and it's annoying as ****, I felt weaker today.

Got a free 12 day pass to Gold's, so I figured a change of scenery would be nice.
You guessed it, both power racks were occupied by a guy doing pullups and the other one by a guy curling, so I opened with bench and eventually started jump setting.
Thus:

Bench Press - Doubles again, I enjoyed them. Going to hit up some partials next.
1x2x135
1x2x185
2x2x205
2x2x225
1x2x230 PR
1x2x225
1x2x225
Then I pause benched 205 for the hell of it.
Never paused before, it was harder than I thought.

Back Squats - Doubles as well
1x2x135
3x2x185
3x2x205
2x2x225 My knee got a sharp pain here. I stopped here.

Pullups
1x1xBW
4x5x35 Plate
2x10xBW

That was it for me. Sick and tired. Literally.
Gonna regroup and hit it up tomorrow, I don't think today was epic enough for a light day tomorrow.

[ectobird]

Holy crap my chest and lats are sore.
My little sore throat/cold/cough thing I have is in full swing, and it sucks. So yesterday: ( Technically, it was a couple hours ago. )

Chinups
1x10xBW
4x10x30 LBs
1x15xBW

EZ Curls
1x8x65
1x12x70
1x10x75
1x21sx45

SkullCrushers
1x10x65
1x12x70
1x12x75
1x25x45

Had a great pump in my arms today.
Managed to supress my cough while I was in the gym, spare a few here and there.
Before and afterwards my cough is competely painful and obnoxious.
Sucks i'm going to be sick for New Years.

[ectobird]

My sickness has evolved once again, into what I believe is strep throat.
Sucks.
Oh well, I still destroyed it in the gym today with my lack of sleep ( Drank my ass off last night celebrating and had a job interview at 11 in the morning, enough said. )

Gold's was empty today. (still using my free 12-day pass, since it's closer than base.)

Today's workout consisted of:

Back Squats - Figured I would try to go light today, cause my hips were kind of sore still.
1x5x45
3x10x135 Very short rest, had a descent pump at this point, then said fuck it, I'm going heavy.
1x10x185 PR
1x5x225 Super PR
1x1x275 No spotter this time, all by my lonesome.

I kept the rest pretty short, and my legs felt great. Called it a day on squats.
Barbell Rows - From the floor
1x5x45
3x3x135
3x3x155
2x3x175
2x3x185
These felt great, never done these from the floor.

Incline bench
3x12x135

That was it for me. I was dead tired after the squats.
Gonna regroup and do some dips and pullups tomorrow.

[ectobird]

Legs were nice and sore this morning=]
Figured today would be a good day for some dips and pullups.
Weighted, of course.

Pullups
1x3xbw
7x3x45
1x15xbw

Supersetted with

Dips
1x5xbw
2x5x45
3x5x70
1x5x90
1x3x90

[ectobird]

These past two weeks I feel like I've been half assing a lot of things.
Going to start really pushing myself.

Yesterday:

Power Cleans
2x2x135
2x2x155
2x2x165
2x2x185
Was tired of these already. Switched to rows.

Barbell Rows - From the floor
1x4x135
2x4x155
2x4x175
1x4x185

Back Squats
1x5x135
2x5x185
2x5x225
1x3x245

Presses
2x4x135
1x0x155
1x4x135
Stopped here for some reason. Pathetic. My squats have shot up like crazy lately, but not as fast as they could have. Going to start FINISHING **** and getting 30+ reps on squats and presses, I'm tired of being a panzy and I want to start MOVING SOME WEIGHT.

Gonna hit a light day on my roommates bowflex regroup and hit the gym hard tomorrow.

[ectobird]

Yesterday:

Preacher EZ Curls Jumpsetted with Skullcrushers

Preacher Curls
1x10x65
1x12x65
1x10x75
1x21'sx35

Skullcrushers
1x10x65
1x12x75
1x12x75
1x21'sx35

Close Grip Bench Press
1x10x135
2x10x155
1x5x165 PR
1x2x175 PR

Chinups
3x10x30 LBs

Was done here. Had a great pump on both sides of my arms.

[ectobird]

Heavy day today.
Had a lot of energy coming in.
As usual, power racks were conveniently occupied by directionless douchebags performing exercises such as curls.
Hopped on bench first.

My first single session for bench press.

Bench Press
1x1x135
3x1x205
4x1x225
2x5x185
I liked these. I kept the rest at about 15 seconds if that.

Back Squats Sets of 4
1x4x135
3x4x205
3x4x225
Kept the rest short on the final 4 sets, and those sets of 225 got tough. Knees are a wreck and my hips have been sore all week.

Did NOT feel like deadlifting today, I was a little too tired for power cleans, and I didn't feel like getting a belt for weighted pullups.
Did some high rep rows.

Barbell Rows From the floor
1x10x135
2x10x145
I was just tired by now, and these burned me out a lot more than I thought they would.

Next heavy session:
1/8 Squats
Shrugs
BTN Push Presses

[ectobird]

Two days ago:
Light day=Pullup+Dip day.

Pullups
1x6x30
4x6x35
1x6x25
1x6xbw
1x10xbw
Really short rests on all of these. By the time I was doing BW's they felt pretty hard. Last time I did these with a 35 I was barely getting sets of 4, now sets of 6 are easy.

Dips
1x10x45
4x6x45+25
1x10x45
1x20xbw

Overall good day.

Yesterday:

Back Squats
1x3x135
2x3x205
2x3x225
2x3x245 PR
1x3x230
2x3x205
Intense squat session, rest was a little over a minute between each set.

Presses
1x4x115
2x4x125
3x4x135
Rest on these were reallllly short, like 30 seconds. After my third set with 135 I was spent.

Ran out of time, today I'll do deadlifts with assorted arm bull****.