Arian's Rise to Power

[JohnnyRingo350]

are you RPE based for each exercise of have set %s to hit? Call me a feg if you've already stated this.

[BabyOilBrah]

Sick volume mane. 5x8 at 325 sounds pretty brutal. Id imagine you'd need that kind of rest. Reminds me of when I did smolov. Keep up this good work you gonna get jacked.

Happy New Year brehs

[arian11]

are you RPE based for each exercise of have set %s to hit? Call me a feg if you've already stated this.

Somewhat auto-regulated. If I can complete the protocol, then I'll stick to that weight. If for some reason I am just off that day, then I will adjust.


1/1/15 - W3D2

COMPETITION DEADLIFT
415x5
415x5
415x5
415x5
415x5

TNG BENCH
225x9 @7.5
235x9 @9
225x9 @9


1/3/15 - W3D3

COMPETITION SQUAT
340x6
340x6
340x6
340x6
340x6

CLOSE GRIP BENCH
185x10 @8
195x10 @9
185x10 @8

DB SHOULDER PRESS
30x8
45x8
55x8
65x8


1/4/15 - WEEK 3 DAY 4

SUMO DEADLIFT
405x1
405x1
435x1
435x1
365x5

PIN PRESS MID CHEST
225x3 @7
245x3 @8
265x3 @9
250x3 @8
250x3 @8.5
250x3 @9



A lot of volume this week lead to a lot of soreness and tough to sumo deadlift tonight. Technique still looks pretty good but everything was aching. Hook grip hurt more than normal as well and tried to go mixed grip on that last 435 and lost my balance at the top. Decided to give lower body a break tonight by not doing deficit deadlifts. Spent some time on the inversion table and rolling on a spiky ball instead.

[xRequiem]

such work nope gain

[arian11]

1/7/15 - Week 4 Day 1

COMPETITION SQUAT
350x7
350x7
350x7
350x7

COMPETITION BENCH
230x5
230x5
230x5
230x5
230x5

3 COUNT PAUSE BENCH
225x3 @7
245x3 @8
255x3 @9
240x3 @9


1/8/15 - Week 4 Day 2

COMPETITION DEADLIFT
425x5
425x5
425x5
425x5
425x5

TNG BENCH PRESS
225x5@6
245x5 @7
265x5 @8
275x4 @10 (Missed 5th rep)
285x2 @9
295x2 @9.5
255x5 @9.5

KB ROWS
70x10
70x10
70x10

I've done 265x5 on tng bench a few times now and always felt like I might've had more in the tank. So today I really wanted 275x5 and was gonna attempt it if I thought it was there. 265x5 felt pretty good so I went for it. First 3 reps with 275 felt clean. 4th rep left hand lagged a little and was a little slow. Went for 5th and I guess I executed it bad and missed it pretty low, a couple inches off the chest. Will post up video later. Oh well no PR today.

[BabyOilBrah]

impressive volume work all around

[arian11]

1/10/14 - Week 4 Day 3

COMPETITION SQUAT
365x5
365x5
365x5
365x5

FLOOR PRESS
185x8 @6
205x8 @7
225x8 @8
240x8 @10
225x8 @10

1 BOARD BENCH PRESS
225x5 @7
245x5 @8.5
225x5 @8
225x5 @8.5

[arian11]

1/11/15 - Week 4 Day 4

SUMO DEADLIFT
385x3
385x3
385x3
385x3
385x3

MAX GRIP PAUSE BENCH
225x3 @7
255x2 @7
275x1 @7
285x1 @8
285x1 @8
285x1 @8.5
285x1 @9

SLDL
135x5
205x5
295x5
345x5
365x5

[gainmusclefast]

do you try to sit back when you squat or just go strait down? your squat looks like a mix of both

[arian11]

do you try to sit back when you squat or just go strait down? your squat looks like a mix of both

Yea it's a little bit of both. If I try to sit straight down like a front squat or high bar oly squat, I don't feel any tension in my hamstring and feel weak. So I first break at the hips and push them back while pushing my knees out as much as possible. From there I try to sit down maintaining torso angle and a straight bar path. Doesn't always work out though. I've always had trouble with squat technique. I'll figure it out one day.


1/14/15 - WEEK 5 DAY 1

COMPETITION SQUAT
375x6
375x6
375x6

COMPETITION BENCH
240x5
240x5
240x5
240x5
240x5

2 COUNT PAUSE BENCH
240x3 @7
250x3 @8
260x3 @9
245x3 @8
245x3 @9



Protocol called for 4x6 on squat but decided to cut a set out. The lower body volume is really killing me. I'm trying to descend slower to stay tighter and maintain positioning but I'm still tipping over, butt is tilting, not always hitting depth and my quads are killing me. On the 4th rep of the last set, I almost thought I was going to lose it because my quads felt so wobbly and I lost tightness in the bottom. So I figured it was best to cut some volume out while intensity continues to increase. On the flip side, bench press felt great. I believe 240 lbs is a 5x5 PR for me. All the pausing felt solid till the very end of 2 count bench where my left hand started lagging a bit.

[arian11]

1/15/15 - WEEK 5 DAY 2

COMPETITION DEADLIFT
435x5 @7
455x5 @8
475x5 @9
455x5 @9

TNG BENCH PRESS
225x6 @7
235x6 @8
235x6 @8.5
235x6 @9
235x6 @9.5

BAND PULLAPARTS



Nearing the end of this block so I am upping my intensity a bit. Did ramping sets of 5 tonight on deadlift rather than my usual straight sets. 475x5 isn't a PR nor was the technique as good as I was hoping but still went well. Will continue to ramp up the weight the next week or so. Still have to decide exactly when I want to deload and test my numbers. Looking at end of January or beginning of February. After that I will make a decision if I want to do the first state meet of the year which is mid March.

[arian11]

1/17/15 - WEEK 5 DAY 3

COMPETITION SQUAT
385x4
385x4
385x4

CLOSE GRIP BENCH
225x5 @7
245x5 @8
245x5 @8.5
245x5 @9

FLOOR PRESS
225x5 @7
245x5 @8
265x3 @8
275x1 @10 (Missed 2nd)
245x5 @10

INVERSION TABLE

ICING LOWER BACK



Fatigue is really catching up to me. The lower back rounding on deadlifts on Thursday and on squats tonight have my lower back a bit sore. And then I was having trouble unracking the bar for floor press with no spotter. Couldn't figure out a good spot, was losing tightness and just couldn't rep out the heavier weights. Should be able to survive tomorrow since it's sumo deadlifts and then I get 2 rest days to recover everything.

[arian11]

1/19/15 - Week 5 Day 4

SUMO DEADLIFT
405x1
435x1
465x1
405x3

2 BOARD BENCH PRESS
255x3 @6
285x3 @7
305x3 @8
315x3 @9
300x3 @8.5
300x3 @9

DEFICIT DEADLIFT
225x3
315x3
405x3
425x3


1/22/15 - Week 6 Day 1

COMPETITION SQUAT
395x5
395x5
395x5

COMPETITION BENCH
245x5
245x5
245x5

3 COUNT PAUSE BENCH
245x2 @8
255x2 @8.5
265x2 @9
275x2 @10

I believe this was a volume PR on squat and bench.

1/23/15 - Week 6 Day 2

COMPETITION DEADLIFT
495x1
495x1
495x1
495x1
495x1
495x1
495x1
495x1
495x1
495x1

TNG BENCH PRESS
185x5
225x5
255x5
275x5
275x5
255x5

PULLUPS
5
5
5

HANGING KNEE RAISES
10
10
10

BAND PULLAPARTS

Volume PR on deadlift and finally got my 275x5 PR on bench and I actually got it twice.

1/25/15 - Week 6 Day 3

COMPETITION SQUAT
410x3
410x3

1 BOARD BENCH PRESS
225x3 @6
255x3 @7
275x3 @8
285x3 @8.5
295x3 @9.5

DB CURLS

INVERSION CHAIR

Was out late gambling the night before and everything felt tough. Cut out a set from squat and cut out volume from bench.


1/26/15 - Week 6 Day 4

SUMO DEADLIFT
405x1
415x2
445x1
475x1
495x1

2 BOARD BENCH PRESS
255x2 @6
285x2 @7
305x2 @8
315x2 @9.5
305x2 @9
305x2 @9.5

Was supposed to do 415 for triples but that quickly ended when I dropped the weights on my toes. Didn't want to do reps anymore but had to get some work in. So I just did heavy singles and ended up with a 10 lbs PR.

[psychodiver9]

Strong pulling i grazed my toe at *** last year why no meet this year?

[arian11]

Strong pulling i grazed my toe at *** last year why no meet this year?

I think Chris is anti-USAPL now.

[CooCooCaChoo]

Do you keep your feet set in place the whole time when repping on sumo? I have the tendency to turn my toes inward when coming down with the weight out of fear of stomping my toes

[arian11]

Do you keep your feet set in place the whole time when repping on sumo? I have the tendency to turn my toes inward when coming down with the weight out of fear of stomping my toes

On the 1st rep you can see I turn my toes in and just drop the bar down. But then it took me so long to re-align my feet and toes where I wanted them for the 2nd rep. So then I tried to keep my feet in place and control the bar down so I'd just land in the correct spot. That's when the first 45 lbs plate on the right side crushed my toes.

[psychodiver9]

I think Chris is anti-USAPL now.

Why?

[arian11]

Why?

I don't know.

1/29/15 - Week 7 Day 1

REVERSE BAND SQUAT
405x1
435x1
455x1
475x1
495x1
515x1

COMPETITION BENCH PRESS
255x2 @7
275x2 @8
290x2 @9
275x2 @9

PIN PRESS CHEST LEVEL
225x3 @6
255x3 @7
275x3 @8.5
275x3 @9.5



The only overload movement I've ever done for squats was heavy walk outs. So I decided to try out reverse band squats. Was interesting. Weight felt really heavy walking out and setting up, it was a little difficult to get down to depth, weight felt hard out of the hole but felt easy locking out. 290x2 on pause bench was a PR.

[CooCooCaChoo]

Did the weight feel unsteady or change the movement pattern at any point? I always wondered of the elastic type of resistance cause any changes in that aspect.

[arian11]

Did the weight feel unsteady or change the movement pattern at any point? I always wondered of the elastic type of resistance cause any changes in that aspect.

Like I said,

-Felt heavy walking out.
-Difficult to get to depth.
-Hard out of the hole.
-Easy at lock out.
-Also, from the side view it seems like my knees do not go as far forward and my bar path is straighter.


1/30/15 - Week 7 Day 2

COMPETITION DEADLIFT
455x1
495x1
515x1

TNG BENCH
225x3
245x3
265x3
280x3

PULLUPS
7
7
6

EZ BAR CURLS
45x10
65x8
65x6
45x10

FACEPULLS

Worked up to about opener range on deadlifts, felt heavy and was slow. Then did some heavy triples on tng bench. Left shoulder and upper arm started hurting so I finished off with some stuff to help get some blood in the area.

[arian11]

[Trolltongue]

Damn, that 470 squat looked so much smoother than your 468 at your last comp, heck even looked smoother than your 446.

[arian11]

Damn, that 470 squat looked so much smoother than your 468 at your last comp, heck even looked smoother than your 446.

Yea, we were thinking I had 5-10 lbs more in me but I took 3 attempts and figured I should save my energy for deadlift.

[arian11]

2/10/15 - TSA W1D1

COMPETITION SQUAT
305x6@7
305x6@7
305x6@7

CLOSE GRIP BENCH PRESS
205x8@6
205x8@7
205x8@8

BARBELL FLOOR PRESS
220x6@7
220x6@8
220x6@9

DUMBBELL BULGARIAN SPLIT SQUAT
35x10@8
35x10@9
35x10@10

BAND TRICEPS PUSHDOWNS
10
10
10


2/12/15 - TSA W1D2

COMPETITION DEADLIFT
400x2@6
400x2@6
400x2@6
400x2@6
400x2@6
400x2@6

BENCH WITH SUSPENDED DUMBBELLS (25LBERS)
220x2@8
220x2@8
220x2@8
220x2@8.5
220x2@8.5
220x2@8.5
220x2@9
220x2@9

BLOCK PULLS (MID SHIN)
425x5@7
425x5@7
425x5@8

OVERHEAD PRESS
115x10@8
115x10@9
115x10@10


2/14/15 - TSA W1D3

COMPETITION SQUAT
330x4@7
330x4@7.5
330x4@7.5
330x4@7.5
330x6@8.5

COMPETITION BENCH
220x4@7
220x4@7
220x4@7
220x4@7
220x4@7
220x4@7

DIPS
8
8
8

DECLINE WEIGHTED SITUPS (15LBS)
12
12
12



Sorry I am late to update my log. Here are the first 3 sessions from my new program with The Strength Athlete. That video is from my last set of squats on day 1. I got some footage from the other 2 days that I'll put up later. Everything has been pretty easy except for those bulgarian split squats. They were pretty miserable and after that 1st day when I was walking to my car, I puked in the grass. I weighed 210.5 lbs when I started and need to get back into the 205s. So right now I'm trying to hit 300g carbs, 220g protein and 80g fat to get my bodyweight back down.


EDIT:

[arian11]

2/15/15 - TSA W1D4

COMPETITION DEADLIFT
425x4@7
425x4@7
425x4@7
425x5@8

COMPETITION BENCH
175x10@8
175x10@8
175x10@8

HYPEREXTENSION W/ 45 LBS
12
12
12

Week 1 of TSA programming is complete.

[m3dude]

bg split squats are brutal. lol @ puking

[Dom87]

bg split squats are brutal. lol @ puking

^^^ this. Bg split squats are humbling

[arian11]

2/17/15 - TSA W2D1

COMPETITION SQUAT
305x6@7
305x6@7
305x6@8
305x6@8

CLOSE GRIP BENCH PRESS
230x8@8
230x8@9
230x7@10 (Missed 8th rep)

BARBELL FLOOR PRESS
225x6@7
225x6@8
225x6@8.5

DB BULGARIAN SPLIT SQUAT
35x10@8
35x10@9
35x10@9

BAND TRICEPS PUSHDOWN
10
10
10



2/19/15 - W2D2

COMPETITION DEADLIFT
400x2@6
400x2@6
400x2@6
400x2@6
400x2@6
400x2@6
400x2@6

BENCH W/ SUSPENDED 26 LBS KBS
225x2@7
225x2@7
225x2@7
225x2@7
225x2@7.5
225x2@8
225x2@8
225x2@8.5

BLOCK PULLS
425x6@8
425x6@8.5
425x6@9

OVERHEAD PRESS
115x10@8
115x10@9
115x10@10



Everything has been feeling easy except for the damn close grip bench rep I missed.

[dang111]

Yo your PM inbox is full, how can I bug you with more rulebook questions? ;-)