Project Improvement 2012: A 3DMJ Production.

[ErickStevens]

Deload / Week 1 / Session 1

Pause Bench
225 x 5 (2x)
245 x 3 (2x)
265 x 2 (2x)

One Arm DB Row (From floor)
100 x 8 (3x)

Pull Ups
BW x 6 (3x)

DB Rolling Extensions
40 x 10 (4x)

Cable Crunch (w/ 3 second isometric)
120 x 5 (3x)

Notes

Still feeling pretty beat up/hung over/bloated/tired. Bench felt pretty good today though!

[shaneaunt]

Congrats E! Hope you recover during your time off.

Tallahassee brah.


I'll lurk around here.

[ErickStevens]

Deload / Week 1 / Session 2

Squat (No Belt)
320 x 5 (2x) @ 6.5
370 x 3 (2x) @ 7.5
410 x 2 (2x) @ 9

Romanian Deadlift
225 x 10 (3x) @ 7

GHR
BW x 10 (3x)

DB Hammer Curl
40 x 10 (4x)

Reverse Hyper Extensions
BW x 15 (3x)

Notes

My trap/shoulder/neck/pec thing is still killing me, even on light RDLs. It looks like I might have to take an extended break from heavy pulling. On one hand it makes me sad because the DL is my pet lift but on the other I'm kind of glad because it will make me focus on my weak points (lower/upper back, quads, my bench) more.

[psychodiver9]

Fuk I love to be able todo your deload sessions

[dchan8]

Fuk I love to be able todo your deload sessions

Tell me about it. 245x11 nearly killed me for DL, but OP can probably put out 50 reps at once.

[ErickStevens]

Deload / Week 1 / Session 3

Close Grip Bench (Paused)
225 x 5 (2x)
245 x 3 (2x)
250 x 2 (2x)

Pendlay Row
135 x 6 (3x)

Close Grip Pulldowns
100 x 10 (3x)

Neutral Grip DB Bench SS w/ Tricep Pushdowns
60 x 10 / 40 x 15

GHR Sit Up (+ 3 Second Isometric)
+15 x 5 (3x)

Notes

Shoulder/trap/neck/chest still feels like shiit. It started bothering me during the pulldowns so I went really light. Thankfully it doesn't hurt at all while benching, so I can at least focus on getting that horrible lift up to par.

[snrygo]

Have you considered putting some Voltaren (or other topical anti inflammatory) on the affected area? I messed something up in my neck (couldn't turn head left without crazy pain) a couple weeks ago and i put some on and BAM! GTG within 20. Hasn't bothered me since

[ErickStevens]

Have you considered putting some Voltaren (or other topical anti inflammatory) on the affected area? I messed something up in my neck (couldn't turn head left without crazy pain) a couple weeks ago and i put some on and BAM! GTG within 20. Hasn't bothered me since

I've never heard of the stuff. I might give it a try but I don't have high hopes. Whatever I did seems to be pretty deep.

[dchan8]

Isn't Voltaren Rx only?
<------ certified pharmacy technician, hehe

[snrygo]

Isn't Voltaren Rx only?
<------ certified pharmacy technician, hehe

naw, i got if off the shelf.

[ErickStevens]

Deload / Week 1 / Session 4

Squat
230 x 5 (2x)
320 x 3
370 x 3
410 x 3
+ Belt
430 x 3 (3x)

Good Mornings
190 x 6 (3x)

TRX Leg Curl w/ Glute Bridge
3 x 10

DB Curl SS w/ DB Concentration Curl
30 x 10 / 20 x 10

Back Extension
+10 x 15 (3x)

Notes

Two things I realized I suck at today: Good Mornings and Back Extensions. I need to start paying a lot more attention to my spinal erectors. In non-lifting news, I leave for Hawaii tomorrow. 7 days of doing nothing but eating and chilling out. I'll probably get a few workouts in at Crossfit Mauii just to keep the grooves greased though. When I get back I will begin meet prep for the 2013 USAPL Florida State Open Championships!

[FrmrHoss]

Where are you guys staying in Maui? We just celebrated our honeymoon there not too long ago.

[ErickStevens]

Where are you guys staying in Maui? We just celebrated our honeymoon there not too long ago.

We're staying in Lahaina. What are the best places to eat at?

[FrmrHoss]

We're staying in Lahaina. What are the best places to eat at?

Cool. We were down in Wailea but went to dinner at Lahaina Grill up there and it was fantastic. There's also a burger joint right across the street from Lahaina Harbor that was solid but we didn't get to spend too much time up in Lahaina.

[ErickStevens]

Training @ Valley Isle Fitness, Lahaina, HI

Squat (No Belt)
230 x 5
320 x 5
370 x 3
410 x 3 (3x)
430 x 2
450 x 2
430 x 2
420 x 5

Speed DL
225 +40lb Chain x 2 (8x)

DB Bench
70 x 15
80 x 10
90x 8
100 x 6

One Arm DB Row
80 x 10
90 x 10
105 x 8
110 x 8

Notes

We found a really cool gym about 2 minutes from our hotel so we won't miss a beat with our training. Squats felt awesome even though the rack felt really weird and I kept hitting it while walking out. Anyways, we're off to go zip lining!

[B-Neva]

Was there a ton of news about the Tsunami warning there?

[BombDonald]

Was there a ton of news about the Tsunami warning there?

inb4 neverheardfromagain

[ErickStevens]

It was scary here for a little bit but thankfully it turned out to be all hype.

[ErickStevens]

Training @ Valley Isle Fitness, Lahaina, HI

Pause Bench
225 x 5
245 x 3
265 x 2
275 x 2 @ 8.5
245 x 5 (2x)

Speed Squat
315 x 2 (8x)

2.5" Deficit DL (No belt, conventional)
405 x 2 (3x)

Pendlay Row
135 x 8 (3x)

Notes

Super pumped about how easy bench was today. I wanted to keep it relatively low intensity and my top set felt pretty light. My trap/shoulder/chest felt fine on the DLs too.

[Frankdaddy]

Congrats on the marriage brotha, and hopefully enjoying the honeymoon. I am glad to see you and your wife can go train on your honeymoon without the other getting mad for not taking the week off, now that is support because I believe training on vacation is the best (trying out gyms)

I've noticed you never went into detail from when you hurt your pec/delt tie in that it was hurting during pulls but not during presses to now it is feeling better and you will be preparing for a 2013 meet in early in the year, correct? Do you have plans on getting it checked at the doctor, and what all have you been doing, or not been doing to rehab it? Just curious since it was severe one week and now it's not so bad. I am glad to hear that though, as injuries are never fun, especially with such great progression is going on as yours is.

[ErickStevens]

Training @ Valley Isle Fitness, Lahaina, HI

Squat (No belt)
225 x 5
315 x 5
365 x 3
405 x 2
455 x 2
475 x 1
500 x 2 @ 9 * Beltless PR!

Sumo Deadlift
405 x 2 (3x)
465 x 1 (3x)

Conventional DL
405 x 2 (3x)

Seated Cable Row
120 x 10
140 x 10
170 x 8 (2x)

Neutral Grip DB Bench
80 x 10
90 x 10
100 x 8
80 x 10 (2x)

Notes

Squats felt great today. DLs not so much. This chest/trap strain is going to need some time to heal.

[The Solution]

Eating good on Vacation?

[ErickStevens]

Back to life, back to reality. I'm jet lagged and bloated as hell but I'm looking forward to getting back to training! Here's my squat PR:

Congrats on the marriage brotha, and hopefully enjoying the honeymoon. I am glad to see you and your wife can go train on your honeymoon without the other getting mad for not taking the week off, now that is support because I believe training on vacation is the best (trying out gyms)

I've noticed you never went into detail from when you hurt your pec/delt tie in that it was hurting during pulls but not during presses to now it is feeling better and you will be preparing for a 2013 meet in early in the year, correct? Do you have plans on getting it checked at the doctor, and what all have you been doing, or not been doing to rehab it? Just curious since it was severe one week and now it's not so bad. I am glad to hear that though, as injuries are never fun, especially with such great progression is going on as yours is.

I'm just laying off of heavy DLs at that's the only thing that seems to make it worse. I have a tendency to jump back into heavy stuff too quickly after injury so I'm learning from my past mistakes on this one. No DLing this week.

Eating good on Vacation?

I was 222 today. Oh lawd!

[The Solution]

Bodyweight

201.2 lbs

Up 21 pounds since 10-13..

not too bad ALmost a pound a day!!!!

[ErickStevens]

Bodyweight

218.1 lbs

Week 1, Day 1 of USAPL Florida State Open Championships Prep

2 Count Paused Bench
225 x 3 @ 7
235 x 3 @ 8
245 x 3 @ 8
255 x 3 @ 9

Pause Bench (Pinky on Rings)
225 x 3 @ 7.5
230 x 3 @ 8
235 x 3 @ 8
245 x 3 @ 9

Rolling DB Extensions
50 x 6 @ 7
55 x 6 @ 8.5
60 x 6 @ 9

Reverse Hyper
BW x 15 (3x)

Ab Wheel
3 x 10

Nutrition

300P/75C/90F

Notes

I think I'm still adjusting to the time change because I slept horribly last night. I still had a good day of training although I had to skip out on conditioning since I felt so horrible. I'll still be hitting up the Prowler 2-3 times this week.

[NaturalPursuit]

VEERY big congratz on the marriage and I gotta get caught up in this log! Missed a ton! Seems like all great work as usual tho!

[adamsz]

Another big congratulations on the wedding man.

So do you have a reverse hyper at your gym then???

I take it your cutting after your honeymoon binging? 75c seems so damn low to me though, I think I would die.

Also, there's a chance I might be visiting my grandma this winter in Fort Meyer, if so I'd love to drop by your gym and train. Do you accept walk-ins???

[ErickStevens]

VEERY big congratz on the marriage and I gotta get caught up in this log! Missed a ton! Seems like all great work as usual tho!

Thanks!

Another big congratulations on the wedding man.

So do you have a reverse hyper at your gym then???

I take it your cutting after your honeymoon binging? 75c seems so damn low to me though, I think I would die.

Also, there's a chance I might be visiting my grandma this winter in Fort Meyer, if so I'd love to drop by your gym and train. Do you accept walk-ins???

Yeah, we have a reverse hyper!

I wouldn't call it "binging" but I definitely ate a lot. The low carbs doesn't bother me, especially since it's temporary. I've already lost 10lbs of water.

Yeah, come on down any time! It's $5 for a day pass.

[ErickStevens]

Bodyweight

213.2 lbs

Week 1, Day 2 of USAPL Florida State Open Championships Prep

2 Count Pause Squat (No Belt)
320 x 3 @ 7.5
340 x 3 @ 8.5
350 x 3 @ 9

DB Row
90 x 8 @ 7.5
100 x 8 @ 8.5
105 x 8 @ 9

GHR
BW x 8 @ 6.5
+5 x 8 @ 8.5
+5 x 8 @ 9

Back Extension
BW x 20 (3x)

Weighted V-Up supersetted w/ Straight Leg Situp
+25 x 10 / +25 x 10 (3x)

Nutrition

300P/75C/90F

Notes

I felt pretty out of it today, I don't think I'm fully adjusted to FL time yet. Another day or two and I should be back to normal. On the positive side of things, my weight seems to be dropping exactly like I thought it would. If I had to guess I'm probably around ~210 fully depleted which would make my natural weight around ~215. I am going to have my first carb backload on Sunday but I'll probably keep it conservative (~250g cho). Since I'm still around 3 months out and still have the holidays to weather, I'm in no hurry to start gaining weight just yet. If I play my cards right I don't think it would be crazy to lose another 1-2lbs of fat before Thanksgiving.

[happylifter]

i have probably gone full retard but care to explain what the @ stands for on squats ie 350 x 3 @ 9