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  1. #3091
    IPF4LYFE arian11's Avatar
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    Originally Posted by dang111 View Post
    Yo your PM inbox is full, how can I bug you with more rulebook questions? ;-)
    Yea, I just got an e-mail telling me about it. Cleared out space.
    1372 @ 205
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  2. #3092
    IPF4LYFE arian11's Avatar
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    Sorry, I'm way behind on logging.

    2/21/15 - TSA W2D3

    COMP SQUAT
    335X4@7
    335X4@7
    335X4@7
    335X4@7
    335X4@7.5
    335X6@8

    COMP BENCH
    220X5@7
    220X5@7
    220X5@7
    210X5@6 (MISLOAD)
    230X5@7 (EQUATED FOR VOLUME)

    WEIGHTED DIPS
    25X8
    25X8
    25X8

    WEIGHTED DECLINE SITUPS
    25X12
    25X12
    25X12



    2/22/15 - TSA W2D4

    COMP DEADLIFT
    425X4@6
    425X4@7
    425X4@7.5
    425X4@9

    COMP BENCH
    190X9@8
    190X9@8
    190X9@9

    WEIGHTED BACK EXTENSIONS
    45X12
    45X12
    45X12



    2/24/15 - TSA W3D1

    COMP SQUAT
    330X6@7
    330X6@7.5
    330X6@8

    CLOSE GRIP BENCH
    230X8 (7+1 REST PAUSE)
    215X8 (SLIGHTLY WIDER)
    215X8

    FLOOR PRESS
    240X6@8
    240X6@9
    240X6@9

    DB BULGARIAN SPLIT SQUAT
    40X10@8
    40X10@9
    40X10@9

    TRICEP PUSHDOWN
    45X10@8
    70X10@10
    45X10@8



    2/26/15 - TSA W3D2

    COMP DEADLIFT
    400X2@7
    400X2@7
    400X2@6
    400X2@6
    400X2@6
    400X2@6
    400X2@7
    400X2@7

    BENCH W/ SUSPENDED KBS (26 LBS)
    225X2@8
    225X2@8
    225X2@8
    225X2@8
    225X2@9
    225X2@8
    225X2@8
    225X2@9

    BLOCK PULLS
    435X5@8
    435X5@8.5
    435X5@9

    OVERHEAD PRESS
    115X10@8
    115X10@9
    115X10@10



    2/28/15 - TSA W3D3

    COMP SQUAT
    350X4@9.5 (TECHNICAL ERROR ON LAST REP)
    350X4@7
    350X4@7
    350X4@7
    350X4@7.5
    350X4@7.5
    350X7@7

    COMP BENCH
    225X4@6
    225X4@6
    225X4@6
    225X4@6

    WEIGHTED DIPS
    45X8@8
    45X8@8
    45X8@9

    DECLINE WEIGHTED SITUPS
    25X12
    25X12
    25X12



    3/1/15 - TSA W3D4

    COMP DEADLIFT
    455X3@8
    455X3@7
    455X3@7
    455X6@9

    COMP BENCH
    205X8@7
    205X8@8
    205X8@8.5

    WEIGHTED BACK EXTENSIONS
    45X12
    45X12
    70X12



    3/3/15 - TSA W4D1

    COMP SQUAT
    335X6@8
    335X6@7
    335X6@7

    CLOSE GRIP BENCH
    205X8@7
    205X8@7
    205X8@7

    FLOOR PRESS
    220X6@7
    220X6@7
    220X6@7

    DB BULGARIAN SPLIT SQUAT
    50X10@7
    50X10@7
    50X10@7

    BAND TRICEP PUSHDOWN
    10
    10
    10



    3/5/15 - TSA W4D2

    COMP DEADLIFT
    425X2@6
    425X2@6
    425X2@6
    425X2@6
    425X2@6
    425X2@6

    BENCH W/ SUSPENDED KBS (26 LBS)
    230X2@7
    230X2@7
    230X2@7
    230X2@8
    230X2@8
    230X2@8.5
    230X2@8.5
    230X2@9

    BLOCK PULLS
    455X4@7
    455X4@7
    455X4@7

    OVERHEAD PRESS
    115X10@8
    115X10@9
    115X10@10



    3/7/15 - TSA W4D3

    COMP SQUAT
    375X5@7
    375X5@7
    375X5@7
    375X5@7
    375X8@9

    COMP BENCH
    240X4@6
    240X4@6
    240X4@7
    240X4@7

    WEIGHTED DIPS
    26X8
    26X8
    26X8

    DECLINE WEIGHTED SITUPS
    25X12
    25X12
    25X12


    WEEK 1 AVG BW: 209 LBS
    WEEK 2 AVG BW: 207.7 LBS
    WEEK 3 AVG BW: 206.9 LBS
    WEEK 4 AVG BW: 206.2 LBS (3 MORE DATA POINTS LEFT)

    As you can see from the RPEs, a lot of the work has been fairly easy with reps in the tank. Close grip bench has been giving me issues all block though as I feel my technique is a bit off which leads to some wrist pain in the right wrist and can't hit the weights I'm supposed to. Dropping the weight and widening my grip a little has helped. Pushing the squat and deadlift this week. Was supposed to go to a 9.5 RPE today on squat but by looking at the video it looks like I racked it early. Was breathing hard and legs a little wobbly by the end of the set, but bar speed still looks good. Tomorrow is some heavy deadlifts and then the end of the initial 4 week block. Also, you can see I'm cutting bodyweight as I need to get back into the 205 lbs weight class. Tracking my macros every day hitting about 2,800 calories 6x a week and 3,300 calories 1x a week.
    1372 @ 205
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  3. #3093
    IPF4LYFE arian11's Avatar
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    3/8/15 - TSA W4D4

    COMPETITION DEADLIFT
    465x3@7
    465x3@7
    465x3@7
    465x5@9

    COMPETITION BENCH
    220x7@7
    220x7@7
    220x7@7

    WEIGHTED BACK EXTENSIONS
    53x12
    53x12
    53x12

    End of initial 4 week block.
    1372 @ 205
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  4. #3094
    Because Kaz NorthStrong's Avatar
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    Solid work man, how are you enjoying having TSA do your programming? Seems like a nice starting volume block.
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  5. #3095
    IPF4LYFE arian11's Avatar
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    3/11/15 - B2W1D1

    COMPETITION SQUAT
    6x4@380

    CLOSE GRIP BENCH
    3x6@220

    FLOOR PRESS
    3x6@220

    BULGARIAN SPLIT SQUAT
    3x10@53

    TRICEP PUSHDOWN PULLEY
    3x10@55



    3/12/15 - B2W1D2

    COMPETITION DEADLIFT
    6x2@465

    BENCH WITH SUSPENDED KBS (26s)
    5x2@230
    1x1@230 (Missed 2nd rep)

    BLOCK PULLS
    3x3@455

    OVERHEAD PRESS
    3x10@95


    3/15/15 - B2W1D3

    COMPETITION SQUAT
    4x4@375

    COMPETITION BENCH
    4x3@265
    1x2@265 (Missed 3rd rep)


    3/16/15 - B2W1D4

    COMPETITION DEADLIFT
    1x3@500
    3x5@435

    COMPETITION BENCH
    3x7@235

    First week of block 2 was tough. Schedule was a little off as well as I had to coach and judge at a meet over that weekend. Had to move Saturday's session to Sunday and cut it short. Then moved Sunday's session to Monday and cut it short.


    1372 @ 205
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  6. #3096
    IPF4LYFE arian11's Avatar
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    3/18/15 - B2W2D1

    COMP SQUAT
    385x4 @ 7/7/7.5/8/8/8

    CLOSE GRIP BENCH
    225x6 @ 7/7.5/8/8

    FLOOR PRESS
    235x6 @7/8/9

    BULGARIAN SPLIT SQUAT
    53x10 @ 8/8.5/8.5

    TRICEPS PUSHDOWN PULLEY
    55x10 @ 7/8/9


    3/20/15 - B2W2D2

    COMP DEADLIFT
    465x2 @ 7.5/8/8/8.5/9/9.5/9.5

    BENCH W/ SUSPENDED KBS (26s)
    185x2 @ 6/6/6/6/6/6/6/6

    BLOCK PULLS
    455x5 @ 8/9/9.5


    3/22/15 - B2D2D3

    COMP SQUAT
    420x2 @ 8/8.5

    COMP BENCH
    265x4 @ 9/9/9/9.5
    265x3 @ 10 (Missed 4th rep)

    COMP SQUAT
    400x3 @ 8/8.5/9

    DIPS
    25x8 @ 7/8/8

    DECLINE WEIGHTED SITUPS
    25x12 @ 6/6/6


    3/23/15 - B2W2D4

    COMP DEADLIFT
    510x1 @ 9.5
    510x0 @ 10 (Failed barely off the floor)
    435x4 @ 8/8.5/9

    COMP BENCH
    240x7 @ 9/9.5/10 (Bro spotted last rep)

    BACK EXTENSIONS
    45x12 @ 6/6/6



    Squats felt great this week but deadlifts were miserable.
    1372 @ 205
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  7. #3097
    IPF4LYFE arian11's Avatar
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    3/25/15 - B2W3D1

    COMP SQUAT
    350x4@7/7/7/7/7

    CGBP
    220x6@7/7/7

    FLOOR PRESS
    220x6@7/7/7

    BULGARIAN SPLIT SQUAT
    70x8@6/6

    TRICEPS PUSHDOWN PULLEY
    55x10@6/7/8



    3/27/15 - B2W3D2

    COMP DEADLIFT
    455x2@7/7/7/7/7

    BENCH W/ SUSPENDED KBS (26#S)
    215x2@7/7/7.5/7.5/7.5/8

    BLOCK PULLS
    425x5@7/7/7

    OHP
    115x10@8.5/10/10



    3/29/15 - B2W3D3

    COMP SQUAT
    385x2@6/6

    COMP BENCH
    240x4@7/7/8/8

    COMP SQUAT
    375x3@7/7.5

    DIPS
    30x8@7/7/8

    WEIGHTED DECLINE SITUPS
    25x12@6/6/6



    3/30/15 - B2W3D4

    COMP DEADLIFT
    485x1@7/7/7
    425x4@6/7

    COMP BENCH
    225x7@7.5/8/8.5

    BACK EXTENSIONS
    53x12@7/7/8

    Week 3 of this block was a little bit of a deload which was greatly needed.
    1372 @ 205
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  8. #3098
    IPF4LYFE arian11's Avatar
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    4/1/15 - B2D4D1

    COMP SQUAT
    355x6@7/7/8/7

    CGBP
    230x8@8/8.5/9

    FLOOR PRESS
    240x6@8/9/9.5

    BULGARIAN SPLIT SQUAT
    53x10@8/9/9

    TRICEPS PUSHDOWN PULLEY
    60x10@8/9/9


    4/3/15 - B2W4D2

    COMP DEADLIFT
    465x3@7.5/7.5/7.5/8/8/8.5

    TNG BENCH
    255x3@7/7/7/7/7.5/7.5

    BLOCK PULLS
    465x5@8/9/9.5

    OHP
    125x8@8/9/10


    4/6/15 - B2W4D3

    COMP SQUAT
    375x5@7/8/8.5/9

    COMP BENCH
    255x4@8/8.5/8.5/8.5/9/9

    COMP SQUAT
    395x3@9/9/9/9

    DIPS
    35x8@8/8.5/9

    DECLINE WEIGHTED SITUPS
    35x12@7/7.5/8


    4/8/15 - B2W4D4

    COMP DEADLIFT
    485x1@7/7/7
    455x4@8/8/8.5/9

    COMP BENCH
    225x7@8/8.5/9

    BACK EXTENSIONS
    BWx12@6/6/6



    Man squat/bench/squat sessions suck when I have to go back to squat. Block 2 is finished and starting up Block 3 which is 3 weeks long next. I think after that I will be doing a mock meet.
    1372 @ 205
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  9. #3099
    IPF4LYFE arian11's Avatar
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    4/10/15 - B3W1D1

    COMP SQUAT
    355x6@8/8/8.5/9/9

    CGBP
    225x6@8/8/9/9

    FLOOR PRESS
    235x6@8/8/9

    BULGARIAN SPLIT SQUAT
    70x8@7/7/8

    TRICEPS PUSHDOWN PULLEY
    62.5x8@8/8/8



    4/13/15 - B3W1D2

    PAUSE DEADLIFT
    465x2@8/8/8.5/8.5/8.5/9

    PAUSE BENCH, 2 SEC
    250x3@7/7/7/7.5/7.5/8

    BB ROW
    135x8@7/7/7

    OHP
    120x9@8/9/10



    4/15/15 - B3W1D3

    COMP SQUAT
    380x5@8/8/8/9

    COMP BENCH
    255x4@8/8/8/9/9/9

    COMP SQUAT
    355x4@8/8/8.5/8.5

    WEIGHTED DIPS
    25x8@8/8/8.5



    4/17/15 - B3W1D4

    COMP DEADLIFT
    465x3@8/8/8/8
    435x3@6/6

    COMP BENCH
    230x7@7/8/9

    PULLUPS
    BWx10@8/10/10

    BACK EXTENSIONS
    RedBandx12@7/7/7



    Looks like this block is 3 weeks long. Next week the weights get alittle heavier at same reps. Then the 3rd week there is some AMRAP protocols for each lift. Should get interesting.
    1372 @ 205
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  10. #3100
    IPF4LYFE arian11's Avatar
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    4/19/15 - B3W2D1

    COMP SQUAT
    360x6 @8/8/8/8

    CGBP
    230x6 @7/8/8

    FLOOR PRESS
    240x5 @7/7/7

    BULGARIAN SPLIT SQUAT
    70x8 @6/6/6

    TRICEPS PUSHDOWN PULLEY
    65x8 @7/7/7



    4/21/15 - B3W2D2

    PAUSE DEADLIFT
    470x2 @8/8.5/8.5/9/9

    PAUSE BENCH, 2 SEC
    255x2 @7/7/7.5/7.5/7.5/8

    BB ROW
    145x8 @8/8/8

    OHP
    125x8 @8/8.5/9



    4/23/15 - B3W2D3

    COMP SQUAT
    385x5 @8/8.5/8.5

    COMP BENCH
    260x4 @8/8.5/8.5/8.5/9

    COMP SQUAT
    360x3 @7/8/8/8

    DIPS
    35x8 @7/7.5/8

    GHR SITUP
    BWx10 @5/5/5



    4/25/15 - B3W2D4

    COMP DEADLIFT
    485x3 @9/9/9/9.5
    435x3 @8/8

    COMP BENCH
    240x6 @8/9/10


    Week 2 done. Was out of town at a competition over the weekend, so I couldn't do any assistance work. But at least I got good deadlift and bench practice on the competition equipment.
    1372 @ 205
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  11. #3101
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    4/27/15 - B3W3D1

    COMP SQUAT
    360x5 @7/7.5/7.5/7.5

    CGBP
    230x5 @7/7/7

    FLOOR PRESS
    240x6 @7/7/7

    BULGARIAN SPLIT SQUAT
    70x8 @7/7/7

    TRICEPS PUSHDOWN PULLEY
    67.5x8 @7/7/7



    4/29/15 - B2W3D2

    PAUSE DEADLIFT
    475x1 @8/8/8/8/8

    PAUSE BENCH, 2 SECONDS
    260x1 @7/7/7/7/7/7

    BB ROW
    155x8 @8/8.5/8.5

    OHP
    135x6 @7/7/7.5



    Rest of the week is AMRAP work for the competition lifts, excited to see what I hit.
    1372 @ 205
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  12. #3102
    IPF4LYFE arian11's Avatar
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    5/1/15 - B3W3D3

    COMPETITION SQUAT
    400x8 @10 (Max reps)

    COMPETITION BENCH
    265x5 @9.5 (Max reps)
    265x5 @9.5 (Max reps)
    265x5 @10 (Max reps)

    WEIGHTED DIPS
    45x6 @7/7/7

    WEIGHTED GHR SITUPS
    25x10 @6/6/6



    Had max reps at 85% for squat and bench today. Got the same thing on deadlift tomorrow.
    1372 @ 205
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  13. #3103
    IPF4LYFE arian11's Avatar
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    5/2/15 - B3W3D4

    COMP DEADLIFT
    485x7 @10 (Max reps)
    425x3 @7/7

    COMP BENCH
    240x5 @7/7/7

    PULLUPS
    BWx9 @8/9/10

    BACK EXTENSIONS
    44x9 @6/6/6

    1372 @ 205
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  14. #3104
    IPF4LYFE arian11's Avatar
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    BLOCK 4 WEEK 1

    DAY 1
    SQUAT
    350x5 for 4 sets

    CGBP
    230x7 for 3 sets

    INCLINE BB PRESS
    165x6 for 3 sets

    BULGARIAN SPLIT SQUAT
    70x8 for 3 sets

    TRICEPS PUSHDOWN PULLEY
    67.5x10 for 5 sets


    DAY 2
    COMP DEADLIFT
    465x2 for 5 sets

    WIDE GRIP BENCH
    255x2 for 5 sets

    BLOCK PULLS
    425x5 for 3 sets

    OVERHEAD PRESS
    125x8 for 3 sets


    DAY 3
    COMP SQUAT
    375x5 for 4 sets

    COMP BENCH
    250x4 for 6 sets

    COMP SQUAT
    350x3 for 4 sets

    DIPS
    45x8 for 3 sets

    GHR SITUP
    35x12 for 3 sets


    DAY 4
    COMP DEADLIFT
    485x2 for 3 sets
    455x2 for 1 set

    COMP BENCH
    225x7 for 3 sets

    BACK EXTENSIONS
    35x12 for 3 sets

    1372 @ 205
    USAPL Senior International Coach & IPF Cat II Referee
    Squats & Science Head Coach
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  15. #3105
    Has a serious side dtaps24's Avatar
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    Damn. I knew your deadlift form had improved, but I did not realize how much until I saw it from that side shot. You also look like you've lost some fluff. Good job. How long these training sessions take? They look long.
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