DDog's LRB 365 Journal

[ddog171]

After a year of running a modified SS program and 10 cycles of 5/3/1 I am moving on. Over the last two months I have been reading Paul Carter’s Lift Run Bang Blog, HERE, and a lot of what he was writing resonated with me. Although I love 5/3/1 and the ability to change up templates to keep things fresh, I let my program ADD kick in and I am switching up programs. My old log (and review of my results on 5/3/1) can be found here:

http://forum.bodybuilding.com/showth...hp?t=141078521

LRB 365 is a year long program the Paul Carter designed. It has several different phases throughout the year cycling you through strength, conditioning and weight loss, back to strength and mass. The different cycles he has laid out falls in line with goals I would like to accomplish this year, so I figured this was a great fit.

The program starts for me on 12/31/2012 and I will post some starting stats coming up.

[ddog171]

Goals/Layout/Begining Stats

So I start the program tomorrow. The program starts out with a strength block. It lasts 11 weeks (9 weeks of loading, 1 week deload, 1 week testing). It is called the Strong-15 cycle you basically do an over-warmup to some heavy singles and then do a back off set. The split is set across three days and is as follows:

Day 1
Squat
1 set each of 5, 4, 3, 2, 1, 1, 1 and then a back off of pause squats
Deadlift
1 set each of 5, 4, 3, 2, 1, 1, 1 then back off sets
Leg Curls
4 x 20

Day 2
Bench
1 set each of 5, 4, 3, 2, 1, 1, 1 then one back off set for AMRAP.
Incline 5 x 10
Flat Fly 2 x 20
Pushdowns 4 x20

Day 3
Lat Pulldowns 5 x20
Rows 4 x 10
Shrugs 4 x 20
Curls 4 x 20

There is a LOT of volume on the assistance exercises during the first three weeks, but your main lifts weights are low. As you move into the 4-6 weeks your volume on these exercises go down and then during 7-9 weeks the volume nearly disappears, while the weight of your main lifts go up.

I plugged in some numbers I would like to hit at the end of the cycle as follows:

Squat: 350 is my goal weight. I have hit this a couple months ago for a triple, but I feel my squat has since diminished. I recently hit 335 for a triple, so I am going to see where this weight takes me.
Deadlift: 440 is the goal weight. I think I can easily attain this weight. I have messed around with the numbers and really wanted to put 450 as the goal, but Paul recommends to program light.
Bench: 305. I struggled with this alot, I recently just hit 295 for a very solid single, and so much wanted to put down 315. I had to swallow my pride and I am programming 10 lbs. lighter, I have to realize it is just a number. I feel I can make alot of progress still with the back off set being for AMRAP.

My weight today was 230 lbs. I took some body fat measurements with some new calipers I got on here and it had me at 13.5%. I about sH*t. I think that number is a little too low for me, but that is what the numbers say. I have taken it like 5-6 times and still come within that range. I think it is being very generous, but I will continue to track and see where it goes from here. The goal for this first block will be to maintain my weight between 225 and 230. If I end the first block between those two weights I will be very happy.

Cliff Notes:

Start tommorow.
Goals:
Squat: 350
Dead: 440
Bench: 305
Weight: Maintain and end between 225-230.

See you in the weight room tomorrow!

[ddog171]

So today was day 1 on LRB/365. Not too bad of a day. Here are the numbers:

Squat
45 x 15
150 x 5
175 x 4
200 x 3
225 x 2
230 x 1
245 x 1
260 x 1
195 x 2 x 5 Pause Squats

First time doing pause squats but these were light. Need to keep my body tight in the hole and explode out. Took minimal rest between sets.

Deadlift
150 x 5
185 x 4
225 x 3
260 x 2
300 x 1
315 x 1
330 x 1
260 x 3 x 3

These were light. Only doing one rep at 315 and 330 felt like cake work, how it is suppose to.

Standing One Leg Curl
25 x 2 x 20
30 x 2 x 20

Will do all four sets at 30 next week.

Good start to the new program.

[ddog171]

LRB 365 Strong 15 Cycle Phase 1 Week 1 Day 2
01/02/2013

Bench

45 x 15
130 x 5
150 x 4
175 x 3
195 x 2
200 x 1
215 x 1
230 x 1
180 x 16

Incline

115 x 4 x 10
115 x 7

Flyes

20 x 2 x 20

Tricep Pushdowns

35 x 4 x 20

Bench was a breeze, incline, however, humbled me. I was originally going to put 135 on the bar, and I am glad I didn't. I haven't done incline in a LONG time, so this was a bit of a shock. Flyes and pushdowns got the blood flowing, and my chest is feeling pumped today.

[HARRYBEAST]

in for PRs

[Jasonk282]

IN!

[ddog171]

in for PRs

Thanks.

[ddog171]

IN!

Welcome aboard, Leatherneck!

[ddog171]

Lat Pulldowns
100 x 5 x 20

Rows
135 x 6
95 x 3 x 10

Shrugs
135 x 4 x 20

Curls
30 x 20
45 x 20
45 x 16
45 x 15

Holy volume. I opted for the lat pulldowns over chins and I was hurting after these. Before I started this program I could esily do 175 x 3 x10 on pendlay rows, tried to do 135 for my rows today, and could not make it past 6. Not use to this volume yet, I can only hope my body gets some what accustomed to it by the end of the year during the big 15 cycle, come to think of it there is crazy volume in the first conditioning cycle, great.

[Jasonk282]

Oh my that is some volume. But you had a nice pump going after that.

[jshaw5]

I just realized I somehow got unsubbed from the old log and never noticed you started a new log. You had some good runs on SS and 5/3/1, interested to see how this new program works out for you.

[ddog171]

LRB 365 Week 2 Day 1

Warmup
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg

Stretches

Squat
45 x 10
150 x 5
175 x 4
205 x 3
225 x 2
240 x 1
260 x 1
270 x 1

Pause Squats
210 x 2 x 5

Deadlifts
185 x 5
225 x 4
260 x 3
300 x 2
320 x 1
330 x 1
335 x 1
280 x 3 x 3

One leg curls
30 x 4 x 20

Took awhile for me to get going this morning, and it really never happened. Was feeling a little under the weather, so squats didn't feel smooth. Deads didn't feel too bad but they were not the greatest.

[Jasonk282]

At least you pushed through it and got a workout in.

[Juggernaut0]

Nice light squatting, but I'll excuse it since you're sick. Noice.

[ddog171]

Nice light squatting, but I'll excuse it since you're sick. Noice.

Thanks. And welcome to the new journal.

[ddog171]

LRB 365 Week 2 Day 2
01/09/2013

Bench
45 x 10
130 x 5
150 x 4
175 x 3
195 x 2
205 x 1
230 x 1
235 x 1
195 x 15

Incline
115 x 5 x 10

DB Fly
20 x 2 x 20

Tricep Pushdown
40 x 4 x 20

Added 15 lbs. to the AMAP set on bench but only lost one rep compared to last week. This calculates out to a 1RM of 292, so there is still some work to do on that end to get that number higher. Still getting use to the volume. Incline felt better, although on the last set I have no idea how the bar was being pressed, as my chest was fried.

[ddog171]

I also have a blog documenting this workout. If you would like check it out:

http://lrb365log.blogspot.com/

[Jasonk282]

I also have a blog documenting this workout. If you would like check it out:

http://lrb365log.blogspot.com/

Nice benching, and that's a LOT of bench volume.

Had no clue you have 22'' thighs and 15.5'' arms with the amount of weigh you put up.

It's weird...aside from the waist, we pretty much have the same measurements. I'm still a 34'' waist

[ddog171]

Nice benching, and that's a LOT of bench volume.

Had no clue you have 22'' thighs and 15.5'' arms with the amount of weigh you put up.

These were unflexed, and I think my legs are a tad bit skinny. I am also 6'1 so that lengthens me out a bit.

[Jasonk282]

These were unflexed, and I think my legs are a tad bit skinny. I am also 6'1 so that lengthens me out a bit.

Yeah I was going to say...something up cause I got 24-25'' thighs and 15.5'' arms and I don;t toss around the weight that you do...but then again i'm 5'9''

[ddog171]

LRB 365 Week 2 Day 3
Friday, January 11, 2013

Lat Pulldown
100 x 5 x 20

Rows
95 x 4 x 10

Shrugs
135 x 4 x 20

Curls
45 x 2 x 20
45 x 2 x 16

Today was better than last week's back day. The lat pulldowns get a huge pump into my lats, making the rows a little hard. Hopefully the soreness/DOMS isn't as bad as it was last week.

[Jasonk282]

I used to do 100 rep pull downs too if the pull up area was being used. Loved them, got one hellva pump form them.

[ddog171]

Monday, January 14, 2013
Week 3 Day 1

Squats
45 x 10
150 x 5
175 x 4
205 x 3
225 x 2
260 x 1
270 x 1
275 x 1

Pause Squats
225 x 2 x 3

Deadlifts
185 x 5
225 x 4
260 x 3
300 x 2
330 x 1
335 x 1
350 x 1
300 x 2 x 3

Leg Curls (standing)
30 x 4 x 20

Good day today. I noticed on my 270 for squats my knees were caving in, had to remind myself to cue knees out. Haven't had that problem in a while. The pause squats felt solid.

[Jasonk282]

Solid work. For some reason with lighter squat I have to remind myself to push my knees out. Don't know why.

[HARRYBEAST]

I have to remind myself of this on every rep

[ddog171]

Wednesday, January 16, 2013
LRB 365 Week 3 Day 2

Bench
45 x 10
130 x 5
150 x 4
175 x 3
195 x 2
230 x 1
235 x 1
240 x 1
205 x 12

Incline
115 x 5 x 10

Flyes
20 x 2 x 20

Tricep Pushdown
40 x 4 x 20

On my AMAP set on bench, I wasn't as tight as I would have liked throughout the set. I noticed my back slipping on the bench. Other than that, the rest of the workout was fine. I am getting use to the volume on this day, just in time to see some of it disappear.

[Jasonk282]

205x12...very nice.

[ddog171]

205x12...very nice.

Thanks!

[ddog171]

LRB 365 Week 3 Day 3
Friday, January 18, 2013

Lat Pulldowns
100 x 5 x 20

Rows
95 x 4 x 10

Shrugs
135 x 4 x 20

Curls
45 x 2 x 20
45 x 17
45 x 16

Good pump today. While I was doing rows today, I looked over and saw a girl who weighed at least 100 lbs less than me doing 70 lbs. on rows, (impressed). After I saw that, the rest of my sets felt easy. By the time I get to curls, my biceps are fried, and these four sets reduce them to nothing.

[Juggernaut0]

Gunz! Noice and light. lulz