Getting Big and Sexy with Big Sexy J

**Big Sexy J** · 10-08-2009, 08:58 PM

New log!!!!!!!

I just had a meet, totaled 1300@ 198 and I'm going to take off from competing until March or so where I want to hit 1400. Resting up this week waiting to start my next 14 week training cycle on Sunday.

Here is the plan for the next 14 weeks:

Weeks 1-10:
Sunday-ME Bench
Monday-C/P Deadlift (will be skipping week 10 and taking it completely off)
Tuesday-BJJ
Wednesday-DE or RE Bench
Thursday-Squats (Coan's peaking cycle)/ BJJ in the PM
Friday and Saturday-Active Recovery or GPP

Weeks 11-14:
Sunday-ME Bench
Monday-5/3/1 deadlifts (skipping deload day, just going to take it off)
Tuesday-BJJ
Wednesday-DE or RE Bench
Thursday-Squats (Coan's peaking cycle)/ BJJ in the PM
Friday and Saturday-Active Recovery or GPP

This will be wrapped up on January 17th.

I will be rotating ME bench lifts every 2 weeks:
Weeks 1-2:CGBP to a 2 board
Weeks 3-4:1 board press, doubled minis
Weeks 5-6:Pause Bench
Weeks 7-8:Incline Bench
Weeks 9-10:Floor Press
Weeks 11-12:1 board press
Weeks 13-14:Bench

**ShutUpAndSquat** · 10-08-2009, 09:13 PM

I'll be watching you, GOOOOOO MASSIVE PR ON YOUR TOTAL!

**morbid8desire** · 10-08-2009, 09:21 PM

In for sexyness.

**Big Sexy J** · 10-10-2009, 11:08 AM

Originally Posted by ShutUpAndSquat

I'll be watching you, GOOOOOO MASSIVE PR ON YOUR TOTAL!

yaya, goal is to total 1600 as a junior.

Originally Posted by morbid8desire

In for sexyness.

ooooooo ya

Starting tomorrow, ME bench!!

**mkal** · 10-10-2009, 12:01 PM

Good luck ... Ed Coan's squat program is hard, but damn it's fun! (it gave me my first busted blood vessel in my eye)

**Big Sexy J** · 10-11-2009, 12:11 PM

Originally Posted by mkal

Good luck ... Ed Coan's squat program is hard, but damn it's fun! (it gave me my first busted blood vessel in my eye)

Well it is the peaking routine, not his actual squat one you showed me so it might be a little different.

**Big Sexy J** · 10-11-2009, 12:17 PM

Walked on treadmill for 5 minutes at 3.5 mph

Rotator Warmup

2 board CGBP- warmups with bar and 135 full range, add 2 board-185x3,225x3,265x3,295x3(PR),315x2(PR), 325x1 (PR)

Rope Pushdowns-3x20

Paused DB Flat Bench-70x8,75x8,80x8, 85x8

BB Front Raise-65x10,85x10 (PR),95x10(PR)

Rotator Cool Down

Seated Calve Raises-5x20

Stretched

**smitsky** · 10-11-2009, 08:59 PM

Excellent work Man! Keep it up.

--==Subscribes==--

**ShutUpAndSquat** · 10-11-2009, 09:19 PM

nice triceps

**Big Sexy J** · 10-12-2009, 06:08 AM

Originally Posted by smitsky

Excellent work Man! Keep it up.

--==Subscribes==--

Thanks, decided to give the Westside method a try for bench after all the thinking!

Originally Posted by ShutUpAndSquat

nice triceps

Yeah, gotta get them stronger, my sticking point is at about 2 board range.

**smitsky** · 10-12-2009, 02:04 PM

Originally Posted by poopoo333

Thanks, decided to give the Westside method a try for bench after all the thinking!
...

Go for it! Give it your best shot.

**Big Sexy J** · 10-12-2009, 03:50 PM

Originally Posted by smitsky

Go for it! Give it your best shot.

For sure.

Week 1 C/P DL routine

Deadlift-Warmups alternating conv/sumo stance- working sets:385x2, 8x3 305 lbs, (last 4 sets were done conventional)

Circuit:

Stiff Leg Deadlift (225 lbs), Bent over Row (205 lbs), Underhand lat pull downs (210 lbs), Good Mornings (175 lbs)

Did 3 circuits, about 2 minutes in between exercises, 4 or so in between circuits, 8 reps on every movement.

Weighted Abs and stretched

Didn't use a belt at all today, I'm trying to get a stronger core, and I used straps for the circuits. All the speed sets were easy today.

Eating now and taking a contrast shower after eating.

**Big Sexy J** · 10-13-2009, 07:34 PM

Had BJJ tonight, decent conditioning workout, nothing too crazy though.

**Big Sexy J** · 10-14-2009, 12:43 PM

Bench, doubled minis-8x3 with 155, 4 sets reg grip, 4 sets close grip

3 board bench-225x5,255x5,275x5,295x5 (PR), 315x5 (PR)

CGBP-2x12, 205 lbs

Rear Delts-4x15

Biceps-4x10

BB Shrugs-3x15

**Big Sexy J** · 10-15-2009, 12:27 PM

Today: Squats

Did a quick dynamic warm up

Squats-warmups, 2x10 with 345

Leg Press-4x15

Leg Extensions-4x20

5x20 Calves

3 sets weighted abs

Stretched

This session was harder then it looks....

No BJJ tonight, I have to work.

**smitsky** · 10-15-2009, 07:08 PM

Originally Posted by poopoo333

...
3 board bench-225x5,255x5,275x5,295x5 (PR), 315x5 (PR)
...

Looks kind of heavy for a DE Bench workout

**Big Sexy J** · 10-15-2009, 07:10 PM

Originally Posted by smitsky

Looks kind of heavy for a DE Bench workout

Ha, kinda. I wanted to do 5x5 on the 3 board, but stopping at 275 or so for 5 would just have been too boring.

Scheduled to work thursdays now, maybe tuesdays eventually, so no more BJJ until season is over (whenever the snowbirds decide to go home

)

**smitsky** · 10-15-2009, 08:10 PM

Originally Posted by poopoo333

Ha, kinda. I wanted to do 5x5 on the 3 board, but stopping at 275 or so for 5 would just have been too boring.
...

That's cool.

What I'm thinking here is as follows:

It looks like you did the speed work first, and that's as it should be. Going for and hitting a 5RM at 295 on the 3 Board Press is a max effort as shown in the PR. You then slapped not 5 or 10, but 20 lbs on the bar and hit another PR at 315.

In this case, DE day became ME day on what would normally be an assistance movement after speed work (3 board press).

That in itself shouldn't be a problem. After all, this is Thursday and you did ME Upper on Sunday, and if you follow the same schedule, you'll have put 3 days between ME and today's DE, and then 2 days between today and Sunday.

I think it's just a good thing to keep an eye on CNS recovery, going as heavy on a day where you wouldn't normally tax your CNS by going that heavy (according to the Westside template).

What do you think?

**Big Sexy J** · 10-15-2009, 08:13 PM

That's a good point, if I start to feel like my CNS is getting too beat up, I will definitely lower the "ME" work for my 3 board assistance on DE days. Thanks.

**Big Sexy J** · 10-16-2009, 11:35 AM

Active recovery:

Contrast shower, went to the gym, stretched, 35 minutes on treadmill (3.5 mph for 20 min, 3.0 mph for 15 min), stretched, contrast shower.

**Big Sexy J** · 10-18-2009, 11:56 AM

Today: ME Bench

Rotator stuff

CGBP to a 2 board-warmups, 225x3, 265x3, 285x3, 305x2, 325x2 (PR)... I hit 325x1 last week

Seated overhead DB extensions-60x12,75x12,80x12,90x12,105x12

Flat DB Bench-70x10,80x10,90x10,100x10

Rope pushdowns-90x40, 130x25

Seated DB laterals-2x20 with 15s, then some more rotator stuff

5x20 calves

**Big Sexy J** · 10-19-2009, 03:44 PM

Week 2 C/P DL routine

Deadlift-Warmups alternating conv/sumo stance- working sets:410x2, 8x3 330 lbs, (last 4 sets were done conventional)

Circuit:

Stiff Leg Deadlift (265 lbs) +40 from last week, Bent over Row (225 lbs) +20 from last week, Underhand lat pull downs (215 lbs) +5 from last week, Good Mornings (185 lbs) +10 from last week

Did 3 circuits, 8 reps on each movement.

Weighted Abs and stretched

Went beltless today, straps on assistance, I am really going to step it up in assistance each week as you see the weight increases this week, that is something I didn't do last time I ran this routine. All the deadlift sets were easy, but the assistance has me beat.

**Big Sexy J** · 10-20-2009, 11:29 AM

Today: Conditioning/Recovery

2 rounds of:
100 foot tire flip
15 sledgehammer hits per side
100 foot sprint

Round 1: 2:05
Round 2: 2:06

1:30 between the rounds.

The times are a little off because the stopwatch was still going as I was taking my gloves on and off for the sledgehammer hits, but as long as the times get better weekly I will know I will be getting faster. I have to stay conditioned/get more conditioned for when I go back to BJJ once the "snowbirds" go home and I don't have to work the days. My conditioning felt off today, I was disappointed, but it'll get better.

Came inside, did 100 total crunches, alternating by 25s with regular and guard crunches. Did some stretching, now I'm about to go take a contrast shower. (I take these daily after workouts).

**LessThanLuke** · 10-20-2009, 11:33 AM

Your right about the assistance on C/P. I only ran 5? weeks of it but the assistance killed me.

**Big Sexy J** · 10-20-2009, 11:41 AM

Originally Posted by LessThanLuke

Your right about the assistance on C/P. I only ran 5? weeks of it but the assistance killed me.

Yeah, I ran it once before over the summer, and I think I took the assistance work lightly even though it was still pretty tough.

**smitsky** · 10-20-2009, 06:21 PM

Good work overall. Keep it up.

**Big Sexy J** · 10-21-2009, 12:49 PM

Originally Posted by smitsky

Good work overall. Keep it up.

Thanks smitsky!

Today: DE Bench

Bench-155+bands(doubled minis)..8x3, 4 sets reg grip, 4 sets close grip

3 board bench-225x3,275x3,295x3,315x3,335x3 (PR)

2x20 pushdowns

6x10 rear delts

5x8 biceps

3x15 bb shrugs

**Big Sexy J** · 10-22-2009, 11:38 AM

Today: Squats

Squats-warmup, 345x10, 345x10

Leg Press-5ppsx10, 5 sets of 6ppsx10

Leg Extensions-4x20

Weighted Abs

5x20 Calves

Stretched

**LessThanLuke** · 10-22-2009, 12:09 PM

Nice squats. How often do you do calves?

**Big Sexy J** · 10-22-2009, 06:21 PM

Originally Posted by LessThanLuke

Nice squats. How often do you do calves?

2-3 times a week I think.

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