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  1. #541
    Registered User ddog171's Avatar
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    Cycle 9 Week 2 Workout 3
    11/08/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg

    Bench
    1 x 10 x 45
    1 x 5 x 120
    1 x 5 x 150
    1 x 3 x 180
    1 x 3 x 210
    1 x 3 x 240
    1 x 3 x 275

    First rep felt great, on the way up of the second rep I hit the safety hooks and had to gather my senses back, I had a lot of trouble locking out the third rep but it got done. I easily could have got four on this if I wouldn’t have hit those hooks.

    Rows
    3 x 10 x 160

    I will stick with this weight next week

    Pushups
    5 x16

    80 total reps, added one rep to each set.


    Pullups
    3 x 6 x BW
    1 x 5 x BW

    Conditioning
    15:00 minute run at 6.1 @ 1% incline.

    Decent workout, bench got me a little upset, but I will rebound as I still made my required reps.
    My Journal (LRB 365):
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  2. #542
    Team iSatori HARRYBEAST's Avatar
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    Good work man. I almost did the same thing today while benching
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  3. #543
    worker ulsak's Avatar
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    Awesome bench, broseph!

    I saw your post at my log about unsubbing, and my fat fingers did that too with yours earlier when I was browsing the logs on my iPhone..quid pro qou as romans would have said..
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
    my blog about weight lifting -> http://jsaarelainen.wordpress.com/
    "May the sun illuminate thy path!"

    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
    my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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  4. #544
    Deus Ex Machina MatTheCur's Avatar
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    Solid benching man!
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  5. #545
    Registered User ddog171's Avatar
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    5/3/1
    Cycle 9 Week 2 Workout 4
    11/09/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg

    3 x 4 of 36” Box jumps.

    Did these before starting squats. Real confidence booster.

    Squats
    1 x 10 x 45
    1 x 5 x 140
    1 x 5 x 175
    1 x 3 x 205
    1 x 3 x 240
    1 x 3 x 275
    1 x 6 x 310

    Wanted 6 and that is what I got, first 4 felt relatively easy, the last two a little harder.


    Lunges
    5 x 16 x BW (8 each leg)

    I will go to 16 next week.

    Seated Calf Raises
    5 x 12 x 80

    Pullups
    4 x 6 x BW

    Decline Situps
    5 x 15


    Conditioning
    9 x 1:00 at 8.6/1:00 at 3.0 (1% incline)

    I am really liking this bodyweight template, and the limited rest between sets on the accessory, those box jumps are a great way to add to your warm up also. I can see myself sticking with this template till spring and then revisiting it often after the powerlifting template.
    My Journal (LRB 365):
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  6. #546
    Registered User ddog171's Avatar
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    Originally Posted by HARRYBEAST View Post
    Good work man. I almost did the same thing today while benching
    Originally Posted by MatTheCur
    Solid benching man!
    Thanks guys!

    Originally Posted by ulsak
    Awesome bench, broseph!

    I saw your post at my log about unsubbing, and my fat fingers did that too with yours earlier when I was browsing the logs on my iPhone..quid pro qou as romans would have said..
    Thanks, and I have noticed that it does this every once in awhile, a couple other posters have noticed the same.
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  7. #547
    STFU and train Jasonk282's Avatar
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    Nice squatting.
    Frank Zane is the G.O.A.T

    USMC 99-06, 11-
    1st RECON Bn 99-02
    3/1 03-06
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    OIF 03,04,05,06

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  8. #548
    Registered User ddog171's Avatar
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    5/3/1
    Cycle 9 Week 3 Workout 1
    11/12/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg

    Press
    10 x 45
    5 x 70
    5 x 85
    3 x 105
    5 x 135
    3 x 150
    3 x 170

    Last time I did this weight I got 4, so I lost a rep, put added volume and weight to the previous sets, so it is probably a trade off. The first two work sets felt really light and flew up, the last set, not so much. Thought I had a fourth in me, but could only get it half way. I also supersetted 2 chinups with each warm up set, gotta start somewhere.


    Dips
    4 x 10 x BW
    1 x 6 x BW

    46 total reps. Same as last week.

    Chins
    4 x 6 x BW
    1 x 5 x BW

    Same as last week, but I also added the warmup chins this week


    Push ups
    25
    25

    Conditioning
    15:00 treadmill run at 6.1 @ 1%
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  9. #549
    worker ulsak's Avatar
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    presses are the tough to progress for me too. The last session was a struggle..
    It's a huge poundage, dog!
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
    my blog about weight lifting -> http://jsaarelainen.wordpress.com/
    "May the sun illuminate thy path!"

    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
    my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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  10. #550
    Registered User ddog171's Avatar
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    Originally Posted by ulsak View Post
    presses are the tough to progress for me too. The last session was a struggle..
    It's a huge poundage, dog!
    Thanks!

    Yeah, this is the hardest lift for me to progress on. Small steps and time. Patience + Persistance = Progress!
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  11. #551
    Team iSatori HARRYBEAST's Avatar
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    OHP is one of the hardest for everyone. It sucks. Nice pressing man!
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  12. #552
    Registered User jshaw5's Avatar
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    Nice pressing man. You still hit your reps, you'll hit more next time. OHP is tough.
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
    175 (385) / 115 (253) / 197.5 (435)

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  13. #553
    Registered User ddog171's Avatar
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    5/3/1
    Cycle 9 Week 3 Workout 2
    11/13/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg


    Deadlift
    5 x 165
    5 x 205
    3 x 245
    5 x 310
    3 x 350
    3 x 390 PR

    310 felt light coming of the floor. The first two reps at 390 felt solid, the last rep was a bit of a struggle, but I locked it out. Next cycle calls for 400, but I might add 5 lbs. and go for a 4 plate pull.

    Standing Leg Curls (1 leg)
    5 x 10 x 55

    Pike Sit ups
    5 x 12

    SeatedCalf Raises
    5 x 12 x 80

    Conditioning
    Did not do.

    No conditioning, but a good workout overall.
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  14. #554
    STFU and train Jasonk282's Avatar
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    Originally Posted by ddog171 View Post
    5/3/1
    Cycle 9 Week 3 Workout 2
    11/13/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg


    Deadlift
    5 x 165
    5 x 205
    3 x 245
    5 x 310
    3 x 350
    3 x 390 PR

    310 felt light coming of the floor. The first two reps at 390 felt solid, the last rep was a bit of a struggle, but I locked it out. Next cycle calls for 400, but I might add 5 lbs. and go for a 4 plate pull.

    Standing Leg Curls (1 leg)
    5 x 10 x 55

    Pike Sit ups
    5 x 12

    SeatedCalf Raises
    5 x 12 x 80

    Conditioning
    Did not do.

    No conditioning, but a good workout overall.
    Nice PR. I'm with you on the 4 plate.
    Frank Zane is the G.O.A.T

    USMC 99-06, 11-
    1st RECON Bn 99-02
    3/1 03-06
    4th LAR 11-
    OIF 03,04,05,06

    Gironda style training http://forum.bodybuilding.com/showthread.php?t=146846153
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  15. #555
    Registered User ddog171's Avatar
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    Originally Posted by Jasonk282 View Post
    Nice PR. I'm with you on the 4 plate.
    Thanks!
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  16. #556
    STFU and train Jasonk282's Avatar
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    Originally Posted by ddog171 View Post
    Thanks!
    Next cycle has me going for a 310 squat...I think the 3 plates will be what I'll do
    Frank Zane is the G.O.A.T

    USMC 99-06, 11-
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    3/1 03-06
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    OIF 03,04,05,06

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  17. #557
    Registered User jshaw5's Avatar
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    Damn nice pulls man. I would've done a 15 lb jump a long time ago, I hate dealing with 2.5 lb plates lol.
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
    175 (385) / 115 (253) / 197.5 (435)

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.” - Rip
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  18. #558
    Team iSatori HARRYBEAST's Avatar
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    Stats: 5'11", 249 lbs
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    Nice Pulls!

    I tend to run out of time on for conditioning on Deadlift day too. It kinda works out now because for the most part my soccer league is Tuesday nights so I get a good conditioning session in there
    Team iSatori
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    The Beast's on Wade's Program
    http://forum.bodybuilding.com/showthread.php?t=145785431

    Best Meet's Total = 1400 (500 Squat, 350 Bench, 550 Deadlift)
    Last Meet's Total = 1365 (505 Squat, 315 Bench, 555 Deadlift)
    Highest Gym Lifts: Squat: 560 Deadlift: 600 Bench: 370

    "Everybody wants to be strong but most people just don't want to work that hard"
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  19. #559
    Deus Ex Machina MatTheCur's Avatar
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    Jelly of those pulls man! Coming along quite nicely!!
    ***Canadian Crew***
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  20. #560
    Registered User ddog171's Avatar
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    Cycle 9 Week 2 Workout 3
    11/15/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg

    Bench
    1 x 10 x 45
    1 x 5 x 120
    1 x 5 x 150
    1 x 3 x 180
    1 x 5 x 225
    1 x 3 x 260
    1 x 1 x 290

    The first rep at 290 flew up, tried for a second, but I could not lock it out. Happy with the one solid rep though!

    Rows
    3 x 10 x 165

    Decided to up it 5 lbs. from last week, these were tough.

    Pushups
    5 x 17

    85 total reps, added one rep to each set.

    Pullups
    4 x 6 x BW

    Conditioning
    10 x 1:00 run at 8.6 at 1% incline/1:00 walk at 3.0 at 1% incline.

    Great workout today. It is an awesome feeling when I am driving home from the gym after accomplishing a hard workout and I am closer to attaining some personal goals.
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  21. #561
    STFU and train Jasonk282's Avatar
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    Nice workout. It's awesome when you know you are nearing your own goals.
    Frank Zane is the G.O.A.T

    USMC 99-06, 11-
    1st RECON Bn 99-02
    3/1 03-06
    4th LAR 11-
    OIF 03,04,05,06

    Gironda style training http://forum.bodybuilding.com/showthread.php?t=146846153
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  22. #562
    Registered User jshaw5's Avatar
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    Nice benching man. 3 plates is just around the corner
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
    175 (385) / 115 (253) / 197.5 (435)

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.” - Rip
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  23. #563
    Registered User ddog171's Avatar
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    Originally Posted by Jasonk282 View Post
    Nice workout. It's awesome when you know you are nearing your own goals.
    Originally Posted by jshaw5
    Nice benching man. 3 plates is just around the corner
    Thanks!
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    http://forum.bodybuilding.com/showthread.php?t=150698083
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  24. #564
    Registered User ddog171's Avatar
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    5/3/1
    Cycle 9 Week 3 Workout 4
    11/17/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg

    3 x 5 of 36” Box jumps.

    Did these before starting squats. Liking these a lot for a warmup.

    Squats
    1 x 10 x 45
    1 x 5 x 140
    1 x 5 x 175
    1 x 3 x 205
    1 x 5 x 260
    1 x 3 x 295
    1 x 4 x 330
    1 x 7 x 295 – Drop set

    On the 330 the 3rd rep felt like I didn’t go as low, the last rep I now I did, and it was a little harder getting out of the hole. Decided to throw in a drop set at my first work set weight and got 7 reps.


    One leg squats
    5 x 16 x BW (8 each leg)

    Switched up from lunges to these, and these were a killer. My quads were on fire, throw in that extra set of squats on top of this and I should have fun walking tomorrow.

    Seated Calf Raises
    5 x 12 x 85

    Pullups
    4 x 6 x BW

    Decline Situps
    5 x 15

    Conditioning
    Did not do.

    I was fried at the end of the workout. It would have been tough going doing conditioning. Quality session to finish off the cycle, on to deload.
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  25. #565
    STFU and train Jasonk282's Avatar
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    You know you hit it hard when you don't want to do conditioning afterwards.
    Frank Zane is the G.O.A.T

    USMC 99-06, 11-
    1st RECON Bn 99-02
    3/1 03-06
    4th LAR 11-
    OIF 03,04,05,06

    Gironda style training http://forum.bodybuilding.com/showthread.php?t=146846153
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  26. #566
    Registered User ddog171's Avatar
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    5/3/1
    Cycle 9 Week 4 Workout 1 DELOAD
    11/19/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg

    Press
    10 x 45
    5 x 70
    5 x 85
    5 x 105

    Dips
    3 x 5 x BW

    Deadlift
    5 x 165
    5 x 205
    5 x 245

    Standing one leg curl
    3 x 8 x 50

    Conditioning
    5 sets of:

    1 lap (1/9 mile)
    15 Pushups
    1 lap (1/9 mile)
    10 pike situps

    Completed in 13:50

    Good deload workout. My quads are still a little sore from Saturday’s workout. Conditioning felt good today, last cycle I only could get 4 sets of the circuit, this time I got five and I was not hurting as bad. Conditioning must be coming along.
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  27. #567
    STFU and train Jasonk282's Avatar
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    Nice steady deload. and good job on the conditioning
    Frank Zane is the G.O.A.T

    USMC 99-06, 11-
    1st RECON Bn 99-02
    3/1 03-06
    4th LAR 11-
    OIF 03,04,05,06

    Gironda style training http://forum.bodybuilding.com/showthread.php?t=146846153
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  28. #568
    Registered User ddog171's Avatar
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    5/3/1
    Cycle 9 Week 4 Workout 2 DELOAD
    11/23/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg

    Squat
    10 x 45
    5 x 140
    5 x 175
    5 x 205

    Bench
    1 x 10 x 45
    1 x 5 x 120
    1 x 5 x 150
    1 x 5 x 180

    Pendlay Rows
    3 x 7 x 135

    On leg squat
    3 x 5 (each leg)

    Conditioning
    5 sets of:

    1 lap (1/9 mile)
    15 Pushups
    1 lap (1/9 mile)
    10 pike situps

    Completed in 12:28

    Another good deload workout and conditioning, must have been all the turkey and potatoes yesterday. Hope everybody had a great Thanksgiving! Cycle 10 starts Monday.
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  29. #569
    Registered User ddog171's Avatar
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    5/3/1
    Cycle 10 Week 1 Workout 1
    11/26/2012


    Warmup
    Jump Rope
    100 Double leg
    25 right/25 left
    50 Alternating
    100 Double leg

    Press
    10 x 45
    5 x 75
    5 x 90
    3 x 110
    5 x 120
    5 x 135
    6 x 155
    8 x 120 – Drop set

    The first five of these were easy, on the sixth rep I felt the bar go a little too far forward on the way up and it became a little struggle. I would of got at least seven if it was not for my form breakdown. The drop set was a killer.


    Dips
    3 x 10 x BW
    1 x 8 x BW
    1 x 6 x BW

    The extra set of press took its toll on these and the pushups.


    Chins
    4 x 6 x BW
    1 x 5 x BW

    Push ups
    30
    22

    Conditioning
    15:00 treadmill run at 6.2 @ 1%
    My Journal (LRB 365):
    http://forum.bodybuilding.com/showthread.php?t=150698083
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  30. #570
    Registered User jshaw5's Avatar
    Join Date: Sep 2008
    Age: 35
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    Strong pressing man. Did you even try for a 7th? That drop set sounds brutal too.
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
    175 (385) / 115 (253) / 197.5 (435)

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.” - Rip
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