Project Improvement 2012: A 3DMJ Production.

[FrmrHoss]

How do you pick your attempts for any given day? Generally I know about where my worksets were the last time I did, let's say x3@9 for squats, and have that in the back of my mind as about where my top set should fall and usually hit 1-2 sets at a lower weight to see if I should be going higher/lower/just right then what I did last time. Is that about how you approach things?

[ErickStevens]

How do you pick your attempts for any given day? Generally I know about where my worksets were the last time I did, let's say x3@9 for squats, and have that in the back of my mind as about where my top set should fall and usually hit 1-2 sets at a lower weight to see if I should be going higher/lower/just right then what I did last time. Is that about how you approach things?

It really depends on how much volume I want to get in. If I want to up the intensity I'll only drop a little and try to get 1-2 more sets in. If I want more volume, I'll drop 20-30lbs and do more sets.

[ErickStevens]

Day 41 of USAPL Florida State Open Prep

2 Count Pause Bench
225 x 3 @ 5
245 x 3 @ 7
265 x 3 @ 9
245 x 3 @ 7
245 x 3 @ 8
245 x 3 @ 8.5
245 x 3 @ 9

1/2 Board Press (Light Touch)
225 x 3 @ 5
245 x 3 @ 7
265 x 3 @ 9
245 x 3 @ 7
245 x 3 @ 8
245 x 3 @ 9

JM Press
135 x 6 @ 5
155 x 6 @ 6
175 x 6 @ 8
195 x 6 @ 9
185 x 6 @ 9

Delts and triceps.

Notes

Rushed for time today so I had to cut my accessory work short. I still managed to get in a crap ton of volume on bench again which felt pretty good.

[KelseaMarie]

Ohhh you lookin' good, look at yo physique.

[ErickStevens]

Ohhh you lookin' good, look at yo physique.

Ay shawty, lemme clap dem cheeks.

[ErickStevens]

Day 42 of USAPL Florida State Open Prep

Deadlift (w/ belt, stiff bar)
495 x 3 @ 5
525 x 3 @ 7
545 x 3 @ 8
565 x 3 @ 9
495 x 3 @ 9

2 Count Pause Squat (w/ Belt)
370 x 3 @ 7
390 x 3 @ 8
410 x 3 @ 9
320 x 3 @ 7
320 x 3 @ 9

GHR, pull ups, curls, and abs.

Notes

Good session! I felt really good about how today went and I think I'm turning a corner in this training cycle.

Looking ahead - In the next couple months before this meet I'd like to squat 500 x 5, bench 300 x 3, and pull 600 x 3 on this stiff bar. I don't have my heart set on those benchmarks but they'd give me some great momentum.

I was supposed to do lunges today but they were bothering my knee so I scrapped them.

Tomorrow I'm headed up to Tampa to coach one of my girls at Raw United's Record Breakers meet. I also get to watch a bunch of strong dudes throw around heavy ass weight, so that will be awesome.

[Bonkies]

Just came in to say that wrestling video that popped up on my youtube feed was awesome lol

[L The Pirate]

Day 42 of USAPL Florida State Open Prep

Deadlift (w/ belt, stiff bar)
495 x 3 @ 5
525 x 3 @ 7
545 x 3 @ 8
565 x 3 @ 9
495 x 3 @ 9

2 Count Pause Squat (w/ Belt)
370 x 3 @ 7
390 x 3 @ 8
410 x 3 @ 9
320 x 3 @ 7
320 x 3 @ 9

GHR, pull ups, curls, and abs.

Notes

Good session! I felt really good about how today went and I think I'm turning a corner in this training cycle.

Looking ahead - In the next couple months before this meet I'd like to squat 500 x 5, bench 300 x 3, and pull 600 x 3 on this stiff bar. I don't have my heart set on those benchmarks but they'd give me some great momentum.

I was supposed to do lunges today but they were bothering my knee so I scrapped them.

Tomorrow I'm headed up to Tampa to coach one of my girls at Raw United's Record Breakers meet. I also get to watch a bunch of strong dudes throw around heavy ass weight, so that will be awesome.

I can't remember do you use rehbands?

Good luck to your SBB girl competing.

[ErickStevens]

Just came in to say that wrestling video that popped up on my youtube feed was awesome lol

Glad you enjoyed it. I'll try to get some more up in the future.

I can't remember do you use rehbands?

Good luck to your SBB girl competing.

Yep. Thanks!

[jlockleOSU]

Your stiff bar is the quest bar right? How do you compare it to a TPB in terms of flex/knurling/etc?

[ErickStevens]

Your stiff bar is the quest bar right? How do you compare it to a TPB in terms of flex/knurling/etc?

It doesn't flex. At all. Brutally stiff and a thicker than the TPD DL bar. The knurling isn't as viscous as the TPB but it does the job.

[adamsz]

Awesome vid you just posted on youtube. I completely forgot how skinny you really were at the beginning of 2012. You've put on some quality mass (your arms look wayyy huger in your last meet compared to the first one) and your lifts have skyrocketed. Adding 200lbs to your total in one year is no joke. You've obviously got an amazing work ethic, and I suspect your programming is pretty decent too lol.

Does Eric Helms still write your programming for you?

[ErickStevens]

Awesome vid you just posted on youtube. I completely forgot how skinny you really were at the beginning of 2012. You've put on some quality mass (your arms look wayyy huger in your last meet compared to the first one) and your lifts have skyrocketed. Adding 200lbs to your total in one year is no joke. You've obviously got an amazing work ethic, and I suspect your programming is pretty decent too lol.

Does Eric Helms still write your programming for you?

Thanks man. Mike Tuscherer writes my programs right now.

[ErickStevens]

Day 43 of USAPL Florida State Open Prep

Competition Pause Bench
225 x 4 @ 6
245 x 4 @ 7
265 x 4 @ 9
255 x 4 @ 8
255 x 4 @ 9

Bench vs Doubled Minis (Paused)
185 x 4 @ 7
195 x 4 @ 9
185 x 4 @ 7
185 x 4 @ 8
185 x 4 @ 9

3 Board Close Grip Bench
185 x 8 @ 6
225 x 8 @ 9
205 x 8 @ 7
205 x 7 @ 8
205 x 7 @ 9

Rows, side laterals, pushdowns, and cable crunches.

Conditioning

Ball Slam (25) + KB Swing (50) + V-Up x 15, 12, 8, 5, 3

Notes

I don't know what's more beat up after today's session - My chest/triceps or my back from holding my arch for so many sets.

I finally had enough time to get my accessory work and my conditioning in. After I was done I felt like a little less of a fat ass.

Dana did just well enough at Record Breakers to qualify for RUM! Squats didn't go as planned but luckily she kept her head in it and staged a valiant comeback with a 290lb deadlift.

[FrmrHoss]

Saw that video posted on FB - she absolutely smoked that deadlift.

[wrkoutfrq]

Saw that video posted on FB - she absolutely smoked that deadlift.

this, looked like she had at least 10-15 more pounds in her

[ErickStevens]

Saw that video posted on FB - she absolutely smoked that deadlift.

this, looked like she had at least 10-15 more pounds in her

I know! It sucks but we had to play it safe to get her to qualify for RUM. I'm hoping for 255/110/300 for her there. I might even have her go for 315!

[ErickStevens]

Since the theme of this journal is improvement, I thought I'd share my 2012 Year In Review video with you guys...

[L The Pirate]

Great recap and work Erick!

[The Solution]

2013 will be a very solid year for you Eric, look forward to the results from your meet upcoming in March. Get after it!

[ErickStevens]

Day 44 of USAPL Florida State Open Prep

Squat (w/ Belt)
410 x 4 @ 6
430 x 4 @ 7
450 x 4 @ 8
460 x 4 @ 9
430 x 4 @ 9

2 Count Pause Deadlift (w/ Belt, Stiff Bar)
405 x 4 @ 5
455 x 4 @ 8
475 x 4 @ 9
455 x 4 @ 9

Romanian Deadlift (No Belt)
315 x 8 @ 8
315 x 8 @ 9
275 x 8 @ 9



Pull ups, GHRs, curls, abs.

Notes

This session kicked my ass. My squat felt better today than it has this entire training cycle. I see big things on the horizon!

[ErickStevens]

Day 45 of USAPL Florida State Open Prep

2 Count Pause Bench
225 x 4 @ 5
245 x 4 @ 6
275 x 3 @ 10 * I was feeling really strong so I decided I'd go for a PR. The first three reps were fine and I thought I had it but my right arm derped hard.



245 x 4 @ 7
245 x 4 @ 8
245 x 4 @ 9

1/2 Board Press (Light Touch)
245 x 4 @ 7
255 x 4 @ 8
245 x 4 @ 8
245 x 4 @ 9

JM Press
155 x 8 @ 6
175 x 8 @ 8
185 x 8 @ 9
175 x 8 @ 9

Pushdowns and side laterals.

Notes

I'm really disappointed with today's session. Nothing I could do but get back on the horse and kick some ass tomorrow.

[snrygo]

quick Q ,kinda unrelated... when you were with 3dmj, what were you using them for? PL or BB?

[ErickStevens]

quick q ,kinda unrelated... When you were with 3dmj, what were you using them for? Pl or bb?

bb.

[snrygo]

bb.

would you trust them for PL? who else have you worked with for PL?

[ErickStevens]

would you trust them for PL? who else have you worked with for PL?

For nutrition? Yeah. For programming I'd go with someone more specific to the sport like Mike Z, Tuscherer, Josh Bryant, or Brandon Lilly.

[snrygo]

for nutrition? Yeah. For programming i'd go with someone more specific to the sport like mike z, tuscherer, josh bryant, or brandon lilly.

interesting... Thanks for the input

[ErickStevens]

Training vid... Now with commentary! I need to get a pop filter.

[psychodiver9]

I love the voice over. It cut out at the end though. Is the right arm an injury issue?

[CROMAGS1985]

Please do the next voice over like a wrestling promo.