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  1. #31
    9sense Donkeyno9's Avatar
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    Felt like crap and wound up doing the exact opposite of what I planned on.
    Deadlift:
    135x5,225x5,315x3,365x1, 405x 11 singles on a 30 second clock (meaning the bar left the floor every 30 seconds)
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  2. #32
    9sense Donkeyno9's Avatar
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    Sunday I worked up to 295x5 squatting.
    Wednesday deadlifted 415 for 11 singles on a 30 second clock.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  3. #33
    Registered User Bum-Life's Avatar
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    you cant disappear on us again after blasting out crazy deadlift enduro fest.
    My Powerlifting Journal =
    http://forum.bodybuilding.com/showthread.php?t=124851791
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  4. #34
    9sense Donkeyno9's Avatar
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    back after a long lay-off Week1

    Weight 208lbs.
    Condition: Well rested
    Age Rage: 8/10 (they see me rollin, I hate them jpg)
    WO goal: overreach
    Volume: high
    Duration: 60 mins

    Squat: (high bar)
    165x5,180x5,195x5,210x5,
    -belt-
    225x5

    Bench Press:
    135x5,150x5,160x5,175x5,185x5
    +chain+
    5 sets of 3x135

    Squat: (high bar)
    +chain+
    -belt-
    8 sets 3 reps 165

    GM: 3x5 @ 135
    Leg curl: 3x5 @ 45

    Possessed by Boris Sheiko, I decided to return to the rack and squat more This training cycle I'm using the 2 step forward 1 step back method. I'm using the Joe Skopic template which is about the same as the method outlined by Rippetoe in the book Practical Programing. It (the Skopic template) ends with 100%x5 after 16 weeks so it is obviously not for an advanced lifter.
    Last edited by Donkeyno9; 12-23-2012 at 08:52 AM.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  5. #35
    9sense Donkeyno9's Avatar
    Join Date: Nov 2008
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    Age: 37
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    Weight: 212lbs.
    Condition: tired
    Age Rage: 6/10
    WO goal: deadlift work and recover from last WO
    Volume: moderate
    Duration: 40 mins

    Deadlift: (beltless)
    135x3,225x5,245x5,265x5,285x5,305x5

    Row:
    135x5 3 sets

    Rack pull:
    225x3,295x3,295x3,325x2,325x2,325x2

    Bicep 21's:
    55lbs 1set


    I went a bit overboard on the volume last WO and consequently I didn't feel warmed up until the 5th set of deadlifts.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  6. #36
    9sense Donkeyno9's Avatar
    Join Date: Nov 2008
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    Age: 37
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    Weight: 212lbs.
    Condition: tired
    Age Rage: 5/10
    WO goal:scare the cats
    Volume: low
    Duration: 30 mins

    Squat: (high bar)
    135x4,185x4, -belt- 225x1,250x1,275x2

    Bench Press:
    135x3,185x3,205x3,225x3

    Reverse H rolls 3x10

    Tricep 21's 1 set @ 65lbs

    Worn out from work.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  7. #37
    9sense Donkeyno9's Avatar
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    Weight: 210lbs.
    Condition: tired and worn out
    Age Rage: 4/10
    WO goal:stress via volume
    Volume:high
    Duration: 50 mins

    Squat: (high bar)
    135x3,180x5,195x5,210x5, -belt- 225x5,240x5

    Bench Press:
    135x3,150x5,160x5,175x5,185x5,200x5 -Close grip- 135x10

    Front Squat:
    135x4,155x4,175x4

    GM:
    +chain+ 3 sets of 5 reps @ 115lbs

    Last week I went overboard with volume so I reluctantly trimmed it back. I really liked GM vs chain. I feel I could handle another jump forward next week Squatting and benching but I'm not going to risk injury by loading too aggressively.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  8. #38
    9sense Donkeyno9's Avatar
    Join Date: Nov 2008
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    Age: 37
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    Weight: 209lbs.
    Condition: ready to lift
    Age Rage: 5/10
    WO goal: deadlift?
    Volume: moderate
    Duration: 40 mins

    Deadlift: (no belt)
    135x3,225x2,245x5,265x5,285x5,305x5,325x5

    Row:
    3 sets of 5 @ 140lbs

    Rack Pull: (no belt)
    275x4,315x3,315x3,365x2,365x2

    bicep 21's 55lbs

    The curls are "prehab" for my tendonitis. I used a straight bar last week and an EZ curl bar this week. I'm not sure about my rack height. I'm starting an additional 12.5" off the floor.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  9. #39
    9sense Donkeyno9's Avatar
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    Age: 37
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    Weight: 209lbs.
    Condition: ready to lift
    Age Rage: 5/10
    WO goal: test strength
    Volume:low
    Duration: 30 mins

    Squat: (high bar)
    135x4,185x3,225x1, -belt- 250x5,275x1,295x1

    Bench Press:
    135x4,185x3,205x2,225x1,245x1

    Reverse H rolls: 3x10 @ 24lbs

    Tricep 21's: 70lbs

    Flys: 3x10@ 40lbs

    Singles were pretty easy and next week is the back off week. I don't feel the need for a deload but life goes on.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  10. #40
    Registered User Jason2459's Avatar
    Join Date: Mar 2007
    Location: Nebraska, United States
    Age: 39
    Stats: 5'9", 215 lbs
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    In to see this
    ends with 100%x5 after 16 weeks
    Good luck man.
    My Training Journal: http://tinyurl.com/jasons-journal
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    (re)start: 5/2012 - 315/245/335 895
    current meet PRs: 463/318/524 1290
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  11. #41
    9sense Donkeyno9's Avatar
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    Back-off week

    Weight: 210lbs.
    Condition: ready to lift
    Age Rage: 7/10
    WO goal: active deload
    Volume:moderate
    Duration: 40 mins

    Squat: (high Bar)
    135x3,165x5,180x5,195x5,205, -belt- 225x5

    Bench Press:
    135x5,150x5,160x5,175x5,185x5
    +chain+
    95x5,115x5

    Squat: (high bar,downhill)*
    135x4,185x4

    GM:
    +chain+
    95x5

    * My basement is pitched so I decided to try and use this as a training variable. There is a definite difference in the feel of the lift; it is much easier to get depth and I feel that I'm using more hip extension. Feel is one thing and results are another so for now it's just more volume I suppose.


    Originally Posted by Jason2459 View Post
    In to see this

    Good luck man.
    Thanks Jason! The end result will be 300x5/250x5/410x5 if all goes well.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  12. #42
    9sense Donkeyno9's Avatar
    Join Date: Nov 2008
    Location: Wisconsin, United States
    Age: 37
    Stats: 5'9", 220 lbs
    Posts: 2,458
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    Weight: 210lbs.
    Condition: ready to lift
    Age Rage: 8/10
    WO goal: active deload
    Volume:moderate-low
    Duration: 30 mins

    Deadlift: (beltless)
    135x3,225x5,245x5,265x5,285x5,305x5

    Row:
    3 sets of 5 @ 135

    Deadlift:
    +chain+
    135x3,225x3,225x3

    bicep 21's @ 60lbs

    Boring and easy.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  13. #43
    9sense Donkeyno9's Avatar
    Join Date: Nov 2008
    Location: Wisconsin, United States
    Age: 37
    Stats: 5'9", 220 lbs
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    Weight: 209lbs.
    Condition: ready to lift
    Age Rage: 10/10
    WO goal: active deload
    Volume:low
    Duration: 30 mins

    Squat: (high bar)
    135x4,185x3,225x2 -belt- 265x1,285x3

    Bench Press:
    135x4,185x3,185x2,225x1,235x3

    Reverse H rolls: 3x10 @ 24lbs

    Tricep 21's @ 75lbs

    Flys: 1x10 @ 50lbs

    The back off has me feeling refreshed. I was going to do doubles but I felt strong and the rage got the better of me. My descent was a bit slow on the squats.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  14. #44
    9sense Donkeyno9's Avatar
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    week 4

    Weight: 210lbs.
    Condition: very motivated
    Age Rage: over 9,000
    WO goal: primary stressor
    Volume:high
    Duration: 65 mins

    Squat: (high bar)
    135x5,180x5,195x5,210x5 -belt- 225x5,240x5

    Bench Press:
    135x5,150x5,160x5,175x5,185x5,200x5
    +chain+
    135x4,175x3,175x4,175x4

    Squat facing downhill: (high bar)
    135x5,-belt-205x4,205x4,205x4,205x4

    GM:
    115x5, +chain+ 115x5,115x5

    Row:
    135x5,155x5,175x5

    I feel strong after taking the back off week and had no trouble with the higher volume.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  15. #45
    9sense Donkeyno9's Avatar
    Join Date: Nov 2008
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    Age: 37
    Stats: 5'9", 220 lbs
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    Weight: 210lbs.
    Condition: drowsy
    Age Rage: 9/10
    WO goal: deadlift but keep volume lower than day 1
    Volume: moderate
    Duration: 40 mins

    Deadlift: (beltless)
    135x3,225x2,245x5,265x5,285x5,305x5,325x5

    Row:
    145x5,145x5,145x5

    Deadlift: (beltless)
    +chain+ 225x3,275x3,295x3

    21curls:
    1 set @ 65lbs

    I was so sore I almost pulled the plug after the first few reps with 135. All the deadlifts felt pretty easy (for deadlifts anyway).
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  16. #46
    9sense Donkeyno9's Avatar
    Join Date: Nov 2008
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    Age: 37
    Stats: 5'9", 220 lbs
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    Weight: 211lbs.
    Condition: drowsy
    Age Rage: 8/10
    WO goal: test/display strength increase
    Volume: low
    Duration: 35mins

    Squat:
    135x3,185x3,225x1, -belt- 275x1,300x2

    Bench Press:
    135x3,185x3,205x1,225x1,245x2

    Reverse H roll:
    3x10 @ 24lbs

    tricep 21'S:
    1 set @ 80lbs

    fly:
    3x10@ 50lbs
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  17. #47
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    Week 5

    Weight: 211lbs.
    Condition: ready to lift
    Age Rage: 6/10
    WO goal: accumulate fatigue
    Volume: high
    Duration: 60mins

    Squat: (high bar)
    135x3,195x5,210x5, -belt- 225x5,240x5,255x5

    Bench Press:
    135x3,160x5,175x5,185x5,200x5,210x5
    +chain+
    135x4,185x4,185x4,185x4

    Squat: (downhill high bar)
    135x3,215x4,215x4,215x4,215x4

    GM:
    125x5 +chain+ 125x5,125x5,125x5

    Row:
    135x5,165x5,185x5

    My work schedule has ben kind to me the past few weeks so I'm feeling pretty good.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  18. #48
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    Weight: 210lbs.
    Condition: sick
    Age Rage: 4/10
    WO goal: not die
    Volume: moderate
    Duration: 40mins

    Deadlift: (beltless)
    135x3,225x3,265x5,285x5,305x5,325x5,345x5

    Row:
    150x5,150x5,150x5

    Deadlift: (beltless)
    +chain+
    225x3,315x3

    bicep 21's 70lbs (only 17 reps)


    I woke up feeling very sick yesterday and wound up at the doctors office. I ate maybe 400 calories and was shocked at how fast I got so sick. I pulled back 1 set on the deadlift vs chain and my form was just off on everything it seemed. brb not being dead....
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  19. #49
    9sense Donkeyno9's Avatar
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    Weight: 210lbs.
    Condition: good
    Age Rage: 7/10
    WO goal: test strength
    Volume: low
    Duration: 30mins

    Squat: (high bar)
    135x3,185x2,225x1 -belt- 275x1,275x1,315x1

    Bench Press:
    135x3,185x2,225x1,225x1,255x1

    Reverse H roll:
    3x10@24lbs

    Tricep 21's:
    1 set @ 85lbs

    Fly:
    3x10@ 50lbs

    I don't really feel the need for the deload but it's next week. On the other hand I seem to overestimate my work load capacity and I did feel stronger after the last deload so it's for the better.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  20. #50
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    Week 6 (back-off)

    Weight: 209lbs.
    Condition: good
    Age Rage: 7/10
    WO goal: active deload week
    Volume: high
    Duration: 60mins

    Squat: (high bar)
    135x3,180x5,195x5,210x5 -belt- 225x5,240x5

    Bench Press:
    135x3,150x5,160x5,175x5,185x5,200x5

    Pin Press:
    200x3,225x3,250x3

    Squat: (high bar)
    +chain+ -belt-
    185x3,205x3,225x3

    GM:
    135x5,155x5,175x5

    Row:
    135x5,160x5,185x5

    I was looking forward to trying floor pressing but my safety bars are way too high. I did some sprints on the elliptical machine yesterday. I have IBS of death++ and am trying to improve my overall health in hopes that my condition improves.
    The Squats felt a little heavy for a deload but my bodyweight has gone down a bit and 15lbs isn't a huge deload so I suppose all is well.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  21. #51
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    Weight: 209lbs.
    Condition: good
    Age Rage: 8/10
    WO goal: active deload week
    Volume: moderate
    Duration: 40mins

    Deadlift: (beltless)
    135x3,225x3,245x5,265x5,285x5,305x5,325x5

    Row:
    150x5,150x5,150x5

    Straight leg sumo pulls: (beltless)
    150x5,225x3,275x3

    Bicep 21's @70lbs

    1minute death sprint on the elliptical


    My deadlift is coming back quickly. 325 flew up like it was 65%. I had fight to keep my knees from bending on the sumo pulls. I read a PL USA article about deadlifting and some lifter (don't remember who) swore by straight leg sumo pulls so I'm giving them a try. So far accommodating resistance and squatting has worked the best for me but I would rather have too many assistance lifts in the rotation than too few.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  22. #52
    9sense Donkeyno9's Avatar
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    Weight: 207lbs.
    Condition: good
    Age Rage: 8/10
    WO goal: active deload week/test strength
    Volume:low
    Duration: 35mins

    Squat: (high bar)
    135x3,185x3,225x1-belt-275x1,300x3

    Bench Press:
    135x5,185x2,225x1,245x3

    Reverse H rolls 3x10 @ 30lbs

    tricep 21's @ 90lbs

    flys: 3x10 @ 50lbs

    short sprint on elliptical

    I'm down a few pounds so squats were a bit tough but I still felt there was 1 rep left in me. Bench press was very easy.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  23. #53
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    Week 7

    Weight: 209lbs.
    Condition: very good
    Age Rage: 10/10
    WO goal: challenge death
    Volume: high
    Duration: 60mins

    Squat (high bar):
    135x5,195x5,210x5,225x5-belt-240x5,255x5

    Bench Press:
    135x5,160x5,175x5,185x5,200x5,210x5

    Pin Press:
    210x3,245x3,275x3

    Squat vs chain: (high bar)
    -belt- 185x3,225x3,245x3

    GM:
    135x5,160x5,185x5

    Row:
    135x5,175x5,190x5

    Squats felt strong and bench press felt weak. I made a bold 20lb jump on squat vs chain and I think I'll try another big jump next week. My bar speed was great @ the 255x5 set. This deload every 3rd week setup is working really good despite the fact it seems a bit excessive. I can really give er hell on the big "primary adaptive stimulus day" without running into a recovery deficit. Looking forward to straight leg sumo pulls next WO
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    http://forum.bodybuilding.com/showthread.php?t=142431291
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  24. #54
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    Weight: 209lbs.
    Condition: sore
    Age Rage: 7/10
    WO goal: deadlift
    Volume: moderate
    Duration: 40mins

    Deadlift: (beltless)
    135x3,225x3,265x5,285x5,305x5,325x5,345x5

    Row:
    155x5,255x5,155x5

    Straight Leg Sumo Pulls:
    155x3,225x3,295x3

    Bicep 21's: 75lbsx17

    Well, I hobbled down to the basement and managed to get it all done. By the end my leg adductors loosened up a bit. This is exactly what I am looking for from the high stress squat/bench day. It needs to be more than I can completely recover from in a few days. Today's WO is moderate stress meaning I can recover in a few days. The light day is a slight bit less than what is needed to spur progress but is necessary to maintain neurological proficiency and allow full recovery from a taxing week. This represents periodization at the most basic level - weekly planning.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  25. #55
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    Weight: 206lbs.
    Condition: sick
    Age Rage: 7/10
    WO goal: test strength
    Volume: low
    Duration: 30mins

    Squat: (high bar)
    135x3,185x3,225x1 -belt- 275x1,315x2

    Bench Press:
    135x3,185x2,225x1,255x2

    Reverse roll:
    3x10@30lbs

    Tricep 21's:
    95x21

    Fly:
    3x8@60lbs

    My feel is strong this morning (yay for feel). I lost a few pounds because my feel is also pretty sick. It's ben all the snow storm big rigging I can handle the past few days. /end dear diary
    I have no E-stats to post but this is my Journal:
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  26. #56
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    Week 8

    Weight: 206lbs.
    Condition: good
    Age Rage: 7/10
    WO goal: toast angus
    Volume: high
    Duration: 70mins

    Squat: (high bar):
    135x3,210x5,225x5 -belt- 240x5,255x5,270x5

    Bench Press:
    135x3,175x5,185x5,200x5,210x5,225x5

    Pin Press:
    225x3,265x3,295x3

    Squat vs Chain: (high bar)
    -belt- 205x3,245x3,265x3

    GM:
    135x5,165x5,190x5

    Row:
    135x5,175x5,195x5

    Nice big jumps on pin press and squat vs chain. The pin press does not seem to transfer well into an increase in bench pressing strength (for me anyways). The squat vs chain works some sort of magic methinks. It's not a 1:1 ratio of increase but it does strengthen my feel. Yay for feel. Now if I could just get feel to do the lifting I would be all set here
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    http://forum.bodybuilding.com/showthread.php?t=142431291
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  27. #57
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    Weight: 211lbs.
    Condition: good
    Age Rage: 5/10
    WO goal: deadlift
    Volume: moderate
    Duration: 40mins

    Deadlift: (beltless)
    135x3,225x3,285x5,305x5,325x5,345x5,365x5

    Row:
    160x5,160x5,160x5

    Straight Leg Sumo Pulls: (beltless)
    225x3,275x3,315x3

    Bicep 21's: 75lbsx19

    A little chalk went a long way on the 365 set of deadlifts. The reps went easy but it is far from where I was. bleh
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  28. #58
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    Weight: 209lbs.
    Condition: good
    Age Rage: 5/10
    WO goal:test/display strength
    Volume: low
    Duration: 35 mins

    Squat: (high bar)
    135x3,185x2,225x1 -belt- 265x1,295x1,330x1

    Bench Press:
    135x3,185x2,225x1,265x1

    Reverse H rolls: 3x10 @ 30lbs

    Tricep 21's: 100lbsx21

    Fly: 3x10 @ 60 lbs

    The squat was a bit slow and the bench press was easy(ish). Partial deload next week and time to think about changing assistance lifts again. Looks like my feel was wrong about what was working as assastance work ..... bad feel.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
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  29. #59
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    Week 9

    Weight: 208lbs.
    Condition: good
    Age Rage: 5/10
    WO goal: active deload week
    Volume: high
    Duration: 60mins

    Squat: (high bar)
    135x3,195x5,210x5,225x5,240x5,255x5

    Bench Press:
    135x3,160x5,175x5,185x5,200x5,210x5

    Bench Press: (vs chain)
    135x4,185x4

    Squat: (high bar)
    225x15

    Hip Thrust: (shoulders on sandbag)
    135x5,225x5

    Row:
    135x5,175x5,195x5

    I put a personal favorite in for squat assistance... more squats until it hurts.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
    Reply With Quote

  30. #60
    9sense Donkeyno9's Avatar
    Join Date: Nov 2008
    Location: Wisconsin, United States
    Age: 37
    Stats: 5'9", 220 lbs
    Posts: 2,458
    Rep Power: 2044
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    Donkeyno9 is offline
    Weight: 208lbs.
    Condition: tired
    Age Rage: 5/10
    WO goal: active deload week
    Volume: moderate/low
    Duration: 30mins

    Deadlift: (beltless)
    135x5,225x3,265x5,285x5,305x5,325x5,345x5

    Row:
    165x5,165x5,165x5

    Deadlift -vs- chain: (beltless)
    225x3,315x3

    No time for curls. The deadlift vs chain went very easy so I'm going to be aggressive with the weight increases.
    I have no E-stats to post but this is my Journal:
    http://forum.bodybuilding.com/showthread.php?t=142431291
    Reply With Quote

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