Peckboy's Super-Awesome Strength Training log

[ulsak]

Decent and intriguing program. I'd like to know more about progression scheme tho

[MakeGoBoom]

seconded, are you running a percentage base or since you're not ramping are you just going to do some form of linear progression?

[jasolhe]

This part is easy.

You just add weight from the previous session. So once a month you are adding weight. Keep breaking records. When it gets tough whip out the micro plates. I've never done this scheme for more than 4 months - we'll see how long I can keep it going.

[MakeGoBoom]

good deal man

[ulsak]

This part is easy.

You just add weight from the previous session. So once a month you are adding weight. Keep breaking records. When it gets tough whip out the micro plates. I've never done this scheme for more than 4 months - we'll see how long I can keep it going.

You add weights like in 5/3/1: 5 lbs on OHP and Bench, 10 lbs on DL and Squat?

[jasolhe]

Nope, just whatever I feel I can do, if i estimate it wrong i can just tack on some more weight (or reduce) on the next set. The first month is a good discovery phase. I try to add notes in my logs so I can look back to what i felt like i can add the next time around.

No percentage based stuff. Or Starting out really light at the beginning. Every set should be tough. I'll know after a month if I really have gotten any stronger. This style is supposed to help with plateau's so we'll see.

You add weights like in 5/3/1: 5 lbs on OHP and Bench, 10 lbs on DL and Squat?

[jasolhe]

BFS Hybrid
C1, W1, D4 (3x3)

Mobility: 5 minutes lower-body targeted

Squat:
(warmup: 5x45, 5x135, 1x225)
3x245, 3x255, 3x255
*this will be the only lift ramped style, for two reasons: 1 - squat takes me forever to warmup and 2 - I have lost all my endurance while on 5/3/1
*middle set was tough already, legs already toast, no increase last set (we'll see what happens next month, fuk 5x5's next week)
*back & abs still torched from the last 3 workouts, this sore all the time should go away by next month (maybe, it's not a problem either way)

Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 4 Sets Total @ 180 lbs (using tractor weights on this one
-8/8/8/8

Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 4 Sets Total @ 60 lbs, Fast paced
-11/10/9/8

Lifting Duration: 50 minutes
Conditioning Duration: 25 minutes (Winsor Pilates - Abs)

Comments: Good 1st week. I like it. I love the 50 minute rule I put in also.

[jasolhe]

BFS Hybrid
C1, W2, D1 (5x5)

Mobility: 5 minutes upper-body targeted

MP:
(warmup: 6x45, 3x115)
5X120, 5X120, 5X120, 5X120, 5X120
*add wrist mobility

Dips: (Assistance #1) 1st Set Body-weight, 2 Sets Weighted @ 70 lbs
*12...8,8

Pullups: (Assistance #2) 1st Set Body-weight, 2 Sets Weighted @ 20 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...8,8

Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD class with my Son)

Comments: bodyweight gained a tiny amount - 166.5 lbs now. More hunger on this program compared to 5/3/1 - I think I'm getting in an extra meal (very small - 150 calorie typical) or at least making sure i don't miss any. Hopefully I get some muscle gain on this program - would like weight to go up and fat to go down even further. Started taking some herbal stuff & dhea (very low dose 15mg daily) to help raise Testosterone & DHEA - blood test came in a bit low on both (Lef.org). If that's working it could also be triggering some growth also. Only been on it 1 week though.

http://www.fitness.com/articles/1038...supplement.php

Assistance sets will be low this week - 5x5 takes forever

[ulsak]

nice workout almost like the 5/3/1 bodyweight template!
You won't go wrong with that program man,

[MakeGoBoom]

strong showing man, i'm bout to get back on my bulk. i pity your intake management not

[jasolhe]

This program is getting me the rip I needed!

[jasolhe]

BFS Hybrid
C1, W2, D2 (5x5)

Mobility: 5 minutes lower-body targeted

DL:
(warmup: 8x95, 3x165, 2x235)
5x295, 5x295, 5x295, 5x295, 5x295
*only jump 5 lbs next month, possibly 10 if the month goes well

HLR: (Assistance #1) 3x12 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 3x16

Lifting Duration: 50 minutes (*no more no less*)
Conditioning Duration: 60 minutes (TKD class with my Son **SKIPPED TODAY HOLIDAYS)

Comments: Lots of DL volume today, about 7,400 total lbs. Caught myself lowering the hips on DL on the 4th set - put a quick stop to that squatting the weight up issue.

[ulsak]

massive volume! I think however that you should go for 10lbs progression for deads..

[hiimnotcool]

That looks like a really solid workout.

5 sets of 5 at that weight would probably kill me.

[jasolhe]

@uls - 10 sounds good however don't want to stall too quickly - i'm on a caloric slight deficit during this, i'm ok with very slow progress as body gets used to the additional abuse
@hilm - thx I'm liking it so far - i feel as though my muscles are getting the pounding they need to grow, 5/3/1 was lacking in that area for me anyways - though I firmly believe the exercises of 5/3/1 need to remain unchanged.

[MakeGoBoom]

really strong dude, i dig the new set up

[jasolhe]

BFS Hybrid
C1, W2, D3 (5x5)

Mobility: 5 minutes upper-body targeted

BP:
(warmup: 6x135, 3x225)
5x245, 5x245, 5x245, 5x245, 5x245
*next month increase by 1.5 lbs or more based on progress
*last set last rep took everything i had - only time i had to arch the back


Rows: (Assistance #1)
-a) Kroc Rows, 2 Sets @ 70 lbs (REPS: 16, 16 each arm)
-b) Barbell Rows (Skipped today)

Push-ups (Assistance #2), 2 Sets Total, Max reps each set, Touch forehead to floor & fast
-45/45


Lifting Duration: 50 minutes (*no more no less*)
Conditioning Duration: 60 minutes (TKD with my Son, this time full gear free sparring in the basement very light work)

Comments: Major upper body pump right now, the Kroc/Pushup supersets really got my heart pounding also.

[jasolhe]

me too, next weeks 5-4-3-2-1 will be interesting - it's the one i'm concerned with since my spotter is the Power Rack side bars.

really strong dude, i dig the new set up

[jasolhe]

**Documenting my supplements/herbs**

General Health:
Milk Thistle Extract
Chlorella
Turmeric
Saw Palmetto
Krill Oil
Vitamin D-3
Probiotic Pearls
CoQ10
Resveratrol
Astaxanthin
PQQ Caps with BioPQQ

Digestive Health:
Boswellia
Triphala
Ashwagandha

Strength Training Supplements:
Glutamine
L-Carnitine
Animal Pak Multi-vitamin
Con-cret
100% Gold Standard Whey by ON

Drinking Supplements:
Anti-Alcohol Anti-Oxidants

Lef.org Additions:
(Took an extensive blood test, this is what they have me taking additionally based on the results, slightly low Testosterone - everything else was as she said "One of the best results reports I've ever seen".
Methyl-Cobalamin (Active Form of B-12)
DHEA (low dose 15 mg daily)
Super MiraForte

[ulsak]

Superstrong BP:s! lol@chemicalbrother.. ( nah, not srs I'm pounding BCAA:s, omegas and wheys myself)

[jasolhe]

BFS Hybrid
C1, W2, D4 (5x5)

Mobility: 5 minutes lower-body targeted

Squat:
(warmup: 5x45, 5x135, 2x205)
5x225, 5x225, 5x225, 5x225, 5x225
*No need to ramp here, weight is low enough, No belt
*I could tell after the first set there was no need to increase the weight because my endurance was going to fade quickly making that last set very hard & it was

Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 2 Sets Total @ 180 lbs (using tractor weights on this one)
-8/8

Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 2 Sets Total @ 60 lbs (need to buy a bigger small hole plate - no room on bar)
-11/10

Lifting Duration: 50 minutes
Conditioning Duration: NONE today

Comments: Good 2nd week. Squat endurance needs some work. Body-weight still stuck at around 166 lbs.

[MakeGoBoom]

why is 225 gassing you so hard do you think? granted it is a bit of weight but still

[jasolhe]

not sure, shouldn't have a problem increasing monthly though which is good. i think it's my inflexibility or maybe i have a muscle in the lower body severely underworked/weak that I need to get involved with on assistance.

why is 225 gassing you so hard do you think? granted it is a bit of weight but still

[MakeGoBoom]

hips maybe?

[jasolhe]

probably
just remembered in high school track i was purely a sprinter, 200 meters was my max, & I was pretty fast. After 200 I was done. Must be the structure of my muscle fibers - being suited towards short burst activities and less for endurance.

[jasolhe]

BFS Hybrid
C1, W3, D1 (5-4-3-2-1)

Mobility: 5 minutes upper-body targeted

MP:
(warmup: 8x45)
5X120, 4X125, 3X135, 2X145, 1X150
*add wrist mobility

Dips: (Assistance #1) 1st Set Body-weight, 2 Sets Weighted @ 70 lbs
*12...9,9
*push hard! only have time for 2 sets this week

Pullups: (Assistance #2) 1st Set Body-weight, 2 Sets Weighted @ 20 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...8,8

Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD class with my Son)

Comments: Why the fuk is my left forearm so farkn sore today? Major fukn doms from Squat 5x5 - worst soreness of the year now day 2 doms - TKD helped really kick it in. I feel like my time spent in the gym is being used better on this BFS hybrid. Down to 165.5 lbs body-weight. Amazing how each week feels different, 3x3/5x5/5-4-3-2-1 all leave muscles feeling a bit different after the workout - which is good and key to how this thing works I think. I remember that faintly from when i did it 17 years ago man im fukn old.

[MakeGoBoom]

oddly enough my left forearm is sore as sh!t as well. was just thinking about that one myself. strong ohp today man

[jasolhe]

yeah what gives?! i've been married forever and I'm sure taking rosy palms on a date didn't do it - I'm used to that - im married after all, btw i am a lefty

[ulsak]

strong presses, mayhaps the forearm soreness came from the rowing and deadlifts?

[jasolhe]

BFS Hybrid
C1, W3, D2 (5-4-3-2-1)

Mobility: 5 minutes lower-body targeted

DL:
(warmup: 6x95, 3x165, 1x235)
5x295, 4x305, 3x315, 2x325, 1x335
*kept this at a moderately hard level - could have added more weight but i want to take the 5-4-3-2-1 week slow because of the heavy 1 & 2 rep sets & I lift alone
*had more gas in the tank - no worries next month it goes up a bit, still got a good rip feeling in the lower back & hams

HLR: (Assistance #1) 3x13 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 3x16

Lifting Duration: 50 minutes (*no more no less*)
Conditioning Duration: 60 minutes (TKD class with my Son **SKIPPED TODAY, Belt Test is on Saturday so will still get my 4 classes in this week)

Comments: Deads felt strong today. Still sore as fuk from Squats on Sunday - 4 day DOMS oh I remember you from my Madcow & SL 5x5 days.