High Frequency Training To An Elite Total

[musclehead09]

Monday February 23, 2015 (Deload)

Lying Leg Curl
10x10 (single legged)
40 2x15
70 3x12 (all squeezed)

Leg Press
3 plates 2x12
5 plates 3x10

Squat
185 3x12

Leg Curls
70x10
80 2x10
90x10 (OUCH) all squeezed

Calf Raises
70x10
90x10
110x10
130x8 dropset
90x8 dropset
50x8

Seated Calf Raise
50x25
90x20
130x10 dropset
90x10
50x10

V-Ups 4x20

[musclehead09]

Thursday February 26, 2015

Band work

DB bench
40's x15
50's x10
60's x10
70's x10

Incline Hammer Strength
1 45 x10
45+25 x10
2 45's x6

Decline Hammer Strength
1 45x10
2 45's 2x12

Cable Flys
45 2x15

Cable Shoulder Press superset Rear Delt Raise
30x10,
45x10
60x8
Rear Delts 30's 3x15

Machine Lateral Raises
50 3x12

Rope Pushdowns
6 plates 2x20

Cable Crunches
12 plates 3x15

[musclehead09]

Friday February 27, 2015 (last deload workout this week)

Pull-ups
12,8,6,6

Barbell Row
135x10
155x8
185x4
135x12

Hammer Strength High Row
1 45 x12
1 45+25 x10
2 45's x10

Machine shrug
225 3x12

Hyperextensions
45x15 + BWx10
25x15
BWx15

Hanging Leg Raise
18,15,12,10

Calf Raise
110 3 x8

[musclehead09]

Walked 32:50

[cjowns76]

Good work lately! Hope the cut is going well. Hows your energy in the gym?

[musclehead09]

Thanks dude it's going great. 2nd microcycle begins today. This phase will be high volume per bodypart while of course keeping 5/3/1 the core of the programming. I have a lot of energy. I think I time my refeeds perfectly. Down to 178 from 187

[musclehead09]

Sunday March 1, 2015

Band work

OHP
45 x5
60x5
70x5
75x5
90x5
100x7 (eww)

Close grip
135x10
165x10
155x10

Rope Pushdowns
6 plates 5x10

Skullcrusher
40x12
50 2x8
60x5 (tris were smashed)

Barbell Curl
75x6
95x4 (tied old PR)
80x6
65x10

Hammer Curl
30's x12
35's x10
40's x8

Machine Preacher Curl
50x10
60x8
70x6
60x6
50x10 WOW VOLUME

[musclehead09]

Monday March 2, 2015

Limber 11

Squat
45 2x5
95x5
135x5
170x5
205x3
225x5
255x5
290x5 EWWWW
185x20

Seated Leg Curl
50x10
70x10
90x10
110x3

Leg Press
2 plates x10
4 plates x10
5 plates x10
3 plates x20

Hack Squat
1 plate 2x10

Lying Leg Curl
60x12
80x10
100x6 dropset 60x7

Calf Raise
70x10
80x10
90x10
100x10
110x6 dropset 90x6 dropset 70x6

Seated Calf Raise
45x20
90x15
135x6 dropset 90x6 dropset 45x6

V-Ups
BW 80 total reps rest paused

[musclehead09]

Wednesday March 4, 2015

Band work

Bench Press
45x10
85x5
105x5
125x3
140x5
160x5
180x10 (fail 11) (PR)

Incline DB Press
50's x10
60's 2x10

Dips
2x12

Cable Flys
45x15,12,12
35x15

Side Raises
25's x20
30's 2x8

Rear Delt Fly
70 5x15

Cable Crunch
8 plates 3x15 (on outside)

Side Bends
25's 2x15

[cjowns76]

Nice job on the bench PR, trying to get back to posting lol. Works been kicking my ass but life is returning back to normal for me haha. Hows the race to 405 on squat going?

[musclehead09]

I feel ya dude thanks for coming in when you can. It was going really good. I hit a wall this week but I think it's cuz my spotter sucked and her gut hit my ass as I came up rolling me forward on the last 2 reps of 290x5. I previously hit 300x7 and 315x4. I'll chalk it up to a bad day for now.

[cjowns76]

I feel ya dude thanks for coming in when you can. It was going really good. I hit a wall this week but I think it's cuz my spotter sucked and her gut hit my ass as I came up rolling me forward on the last 2 reps of 290x5. I previously hit 300x7 and 315x4. I'll chalk it up to a bad day for now.

I have those days man, no worries.... It happens. I had a awful deadlift day a few days ago. I always go with the rule of 5. 3 days average, 1 day amazing, 1 day horrible lol.

[musclehead09]

Lol fantastic point. When I was doing DUP some days were horrendous then 2 days later I'd kill it. Now that I'm low frequency for awhile I'll at least have a monster day for one or 2 lifts a week. This week my bench is good and I feel good about my DL tomorrow!

[musclehead09]

Saturday March 7, 2015

Deadlift
140x5
180x5
215x3
230x5
265x5
305x5

Pull-Ups
BW 3x8

DB Row
60x10
70x10
Triple dropset
80x6, 70x6, 60x6 (WOW!!! Got some stares with this one. Major intensity)

Neutral Grip Lat Pulldown
12 plates x8
10 plates x8
8 plates x10

Cable Row
10 plates x10
8 plates 2x15 (wheww)

Barbell Shrug (2-3 second holds)
185 3x12

Calf Raises
100 5x10

[musclehead09]

Sunday March 8, 2015

Band Work

Overhead Press
45x5
60x5
70x3
80x3
95x3
105x5
95x7

Weighted Dips
BWx6
BW + 25 3x6

Barbell Curl
45x6
75x6
95x5 (PR)
85x6

Superset
Close Grip Bench
45x10
95x10
155x8,6
135x8

With

Cross Body Hammer Curls
35's 3x8

EZ Bar OH Extensions
50x15
60x12
60x10 dropset 50x8 dropset 40x6

Machine Preacher Curl
45x15
55x10
45x8+4,2 (rest pause)

Rope Pushdowns
35 lbs x20,20,15

DB Spider Curl
25x15
30x8
25x8

V-ups
BW 2x20

[musclehead09]

Going to LA Fitness now FYI. Far better than Golds.

Monday March 9, 2015

Mobility

Squat
BWx10
135x5
170x5
205x3
240x3
275x3
310x3
275x3
225x7 (my shorts fell down! Had way way more lmao)

V-Squat
234 3x10 (last set paused)

Leg Press
464x10
644x10
554x10
374x22

Lying Leg Curl
65x12
80x10
80x8 dropset 65x4 dropset 40x4, 95x4 partial reps

Leg Curl
70 3x10

RDL's
110x10,8

Calf Raises
110x10
160 2x10
110x10

Seated Calf Raises
135x20,15,15

Hanging Leg Raise
15,10,15,12,8

[plsm]

(my shorts fell down! Had way way more lmao)

So I take it the diet is going well. >.<

[musclehead09]

Indeed! I'm on the last hole in my pants belt and a 3rd hole into my weight lifting belt. I'll post pics from this past weekend later. Insane progression in my definition I think!

[musclehead09]

Tuesday March 10, 2015

Band work

Seated DB Shoulder Press
20's x10
30's x8
40's x8
50's x8 PR
55's x6 PR

Side Raise
30's x12,10,8

Rear Delt Flys
40x15
85x15
115 2x15

Barbell Shrugs
135x12
185 2x12
135x12

[musclehead09]

Sorry I haven't been posting guys. Life's been hectic with finals and working full time then getting my workouts in. Highlights of the past couple workouts:

Sumo DL 320x4
Pull-ups 10,10,8,8,6 WOW

Bench Press 190x6 eww
Bench Press 200x5 today YES!

Today marks the day that I begin my journey to succeed in 2 sports and become the next Alex Viada. I started last year then ended after 2-3 months. I want to be an elite runner AND powerlifter. It sounds difficult. Maybe impossible to some. But with the right programming it can and has been done. Along with that I'm down to 175 with a 35.5 inch waist. Smallest waist I've had since I weighed 155-160. I've had 36-38 inch waist since I weighed 165. I also hit the 200x5 bench PR today weighing the lightest I've been in over a year

I will be squatting and benching 2x a week, switching to sumo deadlift once a week with minimal lower body assistance (RDLs and Good Mornings) while keeping upper body assistance basic (OHP, Close Grip Bench, Rows, Chin/Pull-ups and Dips). I also will do curls and core work.

Debating on opening a new log as this is a new journey and I see that's what many people do. Guys let me know what you think about continuing this log or starting a new one.

I'm still following 5/3/1 but it'll be the inverse variation (3/5/1) with singles and doing the top set for multiple sets. I may up benching to 3x a week but 2x seems to be where I hit my groove with benching while 3x really worked well for my squat. In the end this is going to be like DUP in that I have a day for each lift that follows 3/5/1 and another day where I do sets of 5 at lighter weight (5x5).

[plsm]

Uh oh, this is what happens when powerlifters start to get lean...they fancy themselves as endurance athletes! Well, best wishes to you. I have done both sports (triathlon and now powerlifting). For a little while, in the transition period, I thought I could do both. Sometimes I get the itch to try it again. I know that Viada has done it successfully...but, to be fair, I don't think he developed both simultaneously. I think he tried to be a leanish powerlifter, gain strength, and then started to add the miles and miles necessary for an Ironman (a goal of mine still, eventually). That said, I wonder if he still does this?

I look forward to seeing how it works out for you. There will be much trial and error, I am sure. Stay safe, listen to your body, and eat enough food. And get sleep.

[musclehead09]

Haha thanks man. I am worried about it especially while cutting. I know my squat will take a hit. But I wanted to do this last year when running my conjugate method. I did for 2-3 months and kept PRing in both but eventually quit running.

Viada was a good powerlifter already before starting this but as you said he gradually added miles and miles eventually hitting a 700 raw squat, 465 bench and 720 DL in the same timeframe as running a 4:15 mile and doing a 50 miler at a 9min/mile pace. He also completed an ironman in those few months. But he added miles gradually which is what I definitely will do granted I'm not a good powerlifter yet.

Yes he still does both and well at that. I'm friends with him on ******** and he has trained many hybrid athletes now that are successful in both arenas. The key thing is cutting back on total lower body volume.

Squat
Sumo Deadlift
Good Mornings
RDL's
Core work

Is all I need. One workout squat and good morning the other squat. Deadlift and RDL's.

Thanks man I'm glad you'll continue to follow. I'll post my workout yesterday

[musclehead09]

Sunday March 15, 2015

Band work

Bench Press
45x10
85x5
105x5
135x3
160x3
180x1
200x5 (PR )

Pendlay Row
45x10
95x5
135 5x5

Superset
Pull-ups BW 3x10
Dips BW 3x10

Barbell Curl
45x6
75x5
95x4
65x8
45x10

Jog 1 mile - 10:42 (my app said it was 1.06 miles at the track).

Friday I do a mile at race pace after I find out my max sumo deadlift and some squats. I'm aiming for 8:30-8:45

[musclehead09]

My schedule:

Sunday
Bench Press singles + 3/5/1
Pendlay Row 5x5
Pull-ups 3-5xMax
Dips 3-5xMax
Barbell Curl 3-5x8-15
Jog 1-2 miles (build over time)

Monday
Rest

Tuesday
Squat singles + 3/5/1
Good Morning 3x6-10
Hanging Leg Raise 3-5xMax
Intervals 800 meters (Build over time)

Wednesday
Run Drills (Strides, Repeats, etc)

Thursday
Overhead Press 3/5/1
Bench Press 9x3 @65-75%
Close Grip Bench 3x6-10
Chin-ups 3-5xMax

Friday
Squat 5x5 @65-75%
Sumo Deadlift singles + 3/5/1
RDL's 3x6-10
Core work
Run 1-2 miles race pace

Saturday
Long Slow Distance Run 3-5 miles (start at 1 mile build up to 5+)

I'll add a quarter mile a week to Saturdays run. I'll add a quarter mile every week weeks to the other runs and an interval on Tuesday every several weeks until I hit 4 -5 intervals.

[plsm]

It all looks solid on paper! Hope it goes well for you. Congrats on the PR too! I think that if you keep your expectations moderate then you'll be pleased. Elite in both would be really hard unless they both came to you naturally. That said, I'm sure it can be done. I just lost the "umph!" to do it. Plus, my wife hates it when I'm trying to get/stay lean. It ruins her chocolate habits.

[musclehead09]

Thanks again! Yeah when it comes down to it I'm a powerlifter at heart. I love lifting weights to death. If I get stuck for a long period of time I'll cut back on the running and do a recommended 2-3x a week 30 minute sessions of conditioning. Until then I'll try my hardest to succeed in both.

Lol yah luckily my wife is into this too. We are following a leniant diet though.

[plsm]

Thanks again! Yeah when it comes down to it I'm a powerlifter at heart. I love lifting weights to death. If I get stuck for a long period of time I'll cut back on the running and do a recommended 2-3x a week 30 minute sessions of conditioning. Until then I'll try my hardest to succeed in both.

Lol yah luckily my wife is into this too. We are following a leniant diet though.

Just remember: an elite runner who lifts usually looks a lot better than an elite powerlifter who runs (if he can!).

[musclehead09]

Lol so true

That's my thing powerlifting is what I love most but I don't want to be obese and die young lol. I could be a good powerlifter and be lean without running but I want to feel overall athletic too

[musclehead09]

Tuesday March 17, 2015

Mobility

Squat
45 2x5
95x5
135x5
170x3
205x3
255x3
290x1
325x2 (@10 hard freakingm grinder)
225 2x3 for speed

Good Morning
45x10
95x6
135 3x6 (went deeper on each set. Knees bent less each set too)

Hanging Leg Raise
BW 4x15

Run 800 meter intervals
4:00
4:04

At 185 I squatted 325x3 easy. 325x2 at 175 was super hard today. It's okay though I this I can maintain this.

For the intervals I measured .5 miles with my car then I used map my run which was just a little shorter than my car (I mean just a few yards). Sweet workout. Can't wait to max sumo pull on Friday. But next up is OHP and benching on Thursday.

Oh and I'm faster than when I stopped running last year plus way stronger.

[musclehead09]

Thursday March 19, 2015

Band work

Overhead Press
45x5
60x5
70x3
90x3
100x1
100x4 (PR )
85 2x8

Close Grip Bench Press
45x10
95x5
135x3
155 3x10

Machine Flys
45x10
100 3x15

Pull-ups
BW 5x8

Dumbbell Curls
35's 3x8

PS 6 100 meter strides yesterday