Iron619's Strength Training Journal

[iron619]

LOL @ almost puking during the second workout of week 1. Good luck with your suicide by training goals of 2015! Strong lifting though.

Haha! Your post pointed out a typo I had -- it was actually the FIRST workout of week 1!!! Man, I was warned that the volume would be BRUTAL at first -- I'm hoping that my body adapts sooner than later...

[iron619]

Sumo Deadlifts: 4 sets 9, & 1 set of 9+ w/380 lbs
380x9
380x9
380x9
380x9
380x10 @ 9 RPE (AMRAP)

Touch and Go Flat Bench Press: 2 sets of 3 @ 320 lbs
320x3 @ 10 RPE
320x3 @ 10 RPE
(Was suppose to do 5 sets, but didn't have the time or strength)

Belted Front Squats: 2 sets of 6 w/200 lbs
200x6
200x6 @ 6
(Was suppose to do a total of 5 sets with the last being an AMRAP sets, but ran out of time)

RE Work:
Was suppose to do Incline DB Bench, Face Pulls, and Abs. Since I ran out of time, I did the below circuit at home:

Knuckle Pushups: 15, 15, 15
Neutral Grip Pullups: 12, 8, 8
Situps: 15, 15, 15

+ 11 minutes of stretching

Video:


Comments: Another ass-kicker of a workout. I can tell that it will take me a while to adapt to the volume. I once again underestimated how much time I would need to knock out all the work. I actually arrived to the gym about 10 minutes earlier than usual to have a little more time, but apparently that wasn't even close to enough. The main part that took up a lot of time was resting between the Sumo Deadlift sets. On average, I rested 5 minutes between sets. Doing a total of 46 reps with 380 lbs is literally a new training stimuli for me -- one that I am feeling very much as I type this workout log a day later. There isn't a muscle in my body that isn't sore. I was surprised to feel my upper back and lats sore from sumo deadlifts because in the past, I never really felt my upper back being worked. This might be because I've never consistently done high volume with the main lifts. I am curious to see how this will work for me.

The plan for bench press was to do a variation that provided overload training, such as 2-board press, slingshot bench (which I didn't have at the time - arrived a day later), and pin press. I was running short on time so I just did Touch N Go Benching with 320 lbs. I felt pretty weak on these sets, but that was expected after all the work done on Sumos. The Bench Press set were supersetted with the Front Squats. I was supposed to do 5 sets on bench and front squats, but time limitations prevented me from this. The two sets that I did squeeze in was very tough, though.

When I got home, I knocked out a few sets of 3 exercises, done in a circuit fashion. Of course this does not equally replace the work I should have done in the gym but it got my heart rate going and was better than nothing.

[ktj4l]

Fuark @ these workouts. Who came up with them? Is this person trying to kill you?

I'm impressed you got two sets on bench with that weight, especially after all that sumo work.

[iron619]

Fuark @ these workouts. Who came up with them? Is this person trying to kill you?

I'm impressed you got two sets on bench with that weight, especially after all that sumo work.

I've been working with Izzy (PTW) since mid-March.

Haha, man I hate high reps too, but it's part of the next phase of the program. For the first 12 weeks, I increased frequency on everything, took a while to adapt while exhausting linear progression with a combination of RPE/auto-regulation. Although my frequency was high, my total volume was not. Now, after the meet, we have decided to move towards the next stage, which prescribes me specific sets, reps, and weight for most of the main lifts. Initially, the volume and rep count will be high on most of the training sessions, but this will gradually taper down as I approach a peak.

FYI, my next competition is planned for August 1st.

[iron619]

Belted Competition Squats: 4 sets of 9 @ 295 lbs
295x9 @ 8.5
295x9 @ 9
295x9 @ 10
295x7 @ 10

Competition Paused Flat Bench: 4 sets of 9 @ 240 lbs
240x9 @ 7.5
240x8 @ 9.5
240x5 @ 9.5
240x5 @ 10

Feet Up Close Grip Bench Press: 5 sets of 8-12 Reps
135x8
135x10
135x10
135x10
135x10

Seated Leg Curls: 5 sets of 8-12 Reps
50x12
70x12
70x10
70x12
70x12

Chest-Supported T-Bar Rows: 5 sets of 8-12 Reps
45x12
45x12
45x12
45x12
45x12

Abs - Situps: 5 sets of 8-12 Reps
10
10
10
10
10

+ 10 minutes of stretching

Video: Ghetto GHR (@ home):


Comments: Another BRUTAL volume-induced workout. I put the RPE next the main work sets to show how tough it was. The one positive thing about this workout was that although I failed in hitting some of the prescribed number of reps for each set, I was still successful in completing all prescribed total number of sets. Before doing this workout, I looked at the prescribed weight on squats @ 295 lbs and thought it wouldn't be bad -- I was wrong. By the time I got to the third set, I was spent; literally sweating like a pig, huffin 'n puffin'. Perhaps my conditioning and work capacity decreased, or perhaps it it due to the immensely sh*tty sleep schedule I've had this week (totaled about 20 hours of sleep Monday thru Friday). Either way, I was hurting.

When I started on bench press, my lower back was cramping a bit, so I couldn't really drive into the bench with my legs. I was suppose to hit 9 reps on each set, but I could only manage to hit 5 reps on the last two sets.

Next up was something I have never done -- "feet up" Close Grip Bench Press. I will have to ask Izzy why this was specifically prescribed. I can tell you that doing this exercise with my feet up caused me to bench with a flat back and no arch. Of course without my feet, my body felt a little wobbly, too. The CGBP work was done in a circuit fashion with the Seated Leg Curls and T-Bar Rows. I knocked out the Situps at home. The written plan called for me to do GHRs, but I opted to do Seated Leg Curls in the interim, and made a video of "Ghetto GHRs @ home", which I may do from now on.

[iron619]

Paused Sumo Deadlifts: 10 sets of 3 @ 295 lbs <--first time doing this
295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3

Standing Barbell Overhead Press: 5 sets of 8-12 Reps
100x12
100x12
100x12
100x8
100x8

Stationary Barbell Lunges: 5 sets of 8-12 Reps
100x8
100x8
100x8
100x8
100x4 (Left Glute cramp lol)

Standing EZ Bar Curls: 5 sets of 8-12 Reps
50x12
50x12
50x12
50x12
50x12

Hanging Knee Raises:
8, 8, 8, 8, 8

+10 minutes of stretching

Video: Paused Sumo Deadlifts W/Narration


Comments: FINALLY, I AM STOKED THAT I COMPLETED WEEK 1 OF THE PROGRAM AND THAT I DIDN'T PASS OUT ONCE! Very tough week. Completely sore everywhere. I need to sleep more to recover from this type of training. Also, for the second workout in a row, I was able to complete all the prescribed number of sets today. I mention this because for the first 2 workouts of the week, I wasn't able to do all the prescribed sets and reps.

I was actually anxious for today's workout because I tried a new deadlift variation today - Paused Sumo Deadlifts. Of the 10 sets of 3 I did, I recorded the 2nd and 4th set. These were interesting, and started getting tough around the 8th set. My narration explains why I am doing them and what I hope to get out of them.

The rest of the workout was bodybuilding-based. The goal is to use light weight and literally go for the pump. Once I achieve 5 sets of 12 reps with a given weight, I will increase the weight and re-build from there. The written program prescribed me to do Single Leg Leg Press, but the Leg Press machine was taken, so I opted to do Stationary Barbell Lunges instead. It's been such a long time since doing these, so my Glutes were fried (and a bit cramped) from all the reps. The overhead Press and Lunges were supersetted, as were the Standing Curls and Knee Raises.

[ToiletMan]

Interesting pause deadlifts. I'm contemplating trying sumo deadlifts tomorrow. Will probably video them if I go heavy, depends how I`m feeling though!

The glute ham raises look good. Kinda remind me of this movement https://www.youtube.com/watch?v=clRuluunHN4 ....I get a nice pump in my hammies and lower back from them.

[lewdog_5]

Finally got around to reading the RTS manual...good stuff. I understand the concept but it's still very loosely based on how to setup the exercises. I realize the program recommends changing as you go and tracking what works, THIS determines how you setup your lifts. Just feels hard to find a layout to get started IMO.

I see that you have semi-structured your workouts around the principles but your exercises vary much more so and your volume looks to be quite a bit more. How are you determining when to rotate exercises in and out? How much assistance work for arms/calves etc?

[ktj4l]

I'll throw in my opinion here for what it's worth.

Finally got around to reading the RTS manual...good stuff. I understand the concept but it's still very loosely based on how to setup the exercises. I realize the program recommends changing as you go and tracking what works, THIS determines how you setup your lifts. Just feels hard to find a layout to get started IMO.

Mike T outlines a sample template in the manual. Specific exercise selection will depend on the individual's weaknesses, but if you pick some exercises he lists it's very hard to f#ck it up completely. You could run the sample template to the letter with great success for a very long time in my opinion. As you do this, you can educate yourself further reading more of Mike T's stuff.

I see that you have semi-structured your workouts around the principles but your exercises vary much more so and your volume looks to be quite a bit more. How are you determining when to rotate exercises in and out? How much assistance work for arms/calves etc?

I think what is being run here isn't RTS or anything resembling it right now, but that's not to say this won't be effective.

Calves, arms, and anything else aside from the primary lifts when using RTS as a powerlifting program (primarily what it's intended to be) should be done in a way that it doesn't impact your main work and helps you get stronger with your lifts. That's why it will also vary from lifter to lifter. If you feel like you might die after the main lifts of the day, maybe it isn't such a good idea to keep pounding away with curls or calf raises. If you feel great after the main part of the workout, then maybe hitting a bit of volume for a lagging muscle group can benefit you. A balanced body is generally a stronger one.

[lewdog_5]

I'll throw in my opinion here for what it's worth.

Mike T outlines a sample template in the manual. Specific exercise selection will depend on the individual's weaknesses, but if you pick some exercises he lists it's very hard to f#ck it up completely. You could run the sample template to the letter with great success for a very long time in my opinion. As you do this, you can educate yourself further reading more of Mike T's stuff.

I think what is being run here isn't RTS or anything resembling it right now, but that's not to say this won't be effective.

Calves, arms, and anything else aside from the primary lifts when using RTS as a powerlifting program (primarily what it's intended to be) should be done in a way that it doesn't impact your main work and helps you get stronger with your lifts. That's why it will also vary from lifter to lifter. If you feel like you might die after the main lifts of the day, maybe it isn't such a good idea to keep pounding away with curls or calf raises. If you feel great after the main part of the workout, then maybe hitting a bit of volume for a lagging muscle group can benefit you. A balanced body is generally a stronger one.

Great info here and thanks. I understand the principles of RTS can be run with any program and I think that's what Iron is obiouvsly doing. He knows what works for him and his selection of exercises to make gains. I looked up the RTS Intermediate program and I think I'll start there. Once I get comfortable with RPE, fatigue percentages and stress levels, I can than tweak that routine to what works for me. Mike definitely recommends reviewing trends in your workouts to find strength and weaknesses of your own program.

Agreed on the assistance. I personally hate training arms anyway so I think it might be good for me to just focus on the lifts and their variants and getting stronger. If I want to throw in 2-3 sets of curls at the end of a workout, I'll do it. I usually do at most like 3 sets of curls at the end of a workout, twice a week anyway. Same for triceps as they get hard enough with pressing. And my arms are my stronger physique points so I'm not worried about building them up. If I can start bench pressing 300 consistently, my triceps will respond anyway.

Have you seen the Intermediate RTS program that is 9 weeks in length?

[ktj4l]

Great info here and thanks. I understand the principles of RTS can be run with any program and I think that's what Iron is obiouvsly doing. He knows what works for him and his selection of exercises to make gains.

He ran something resembling RTS with some auto-regulation previously, but right now he's running a prescribed program. I'm not sure it utilizes any RTS principles aside from just tracking his RPE sometimes, but I could be wrong.

I looked up the RTS Intermediate program and I think I'll start there. Once I get comfortable with RPE, fatigue percentages and stress levels, I can than tweak that routine to what works for me. Mike definitely recommends reviewing trends in your workouts to find strength and weaknesses of your own program.

This is a good plan in my opinion.

Agreed on the assistance. I personally hate training arms anyway so I think it might be good for me to just focus on the lifts and their variants and getting stronger. If I want to throw in 2-3 sets of curls at the end of a workout, I'll do it. I usually do at most like 3 sets of curls at the end of a workout, twice a week anyway. Same for triceps as they get hard enough with pressing. And my arms are my stronger physique points so I'm not worried about building them up. If I can start bench pressing 300 consistently, my triceps will respond anyway.

There is a lot of pressing in the basic template and I assume you'll be rowing and doing chinups / pullups, so your arms will grow fine unless they're just generally a lagging body part. As long as the extra arm work doesn't impact your main lifts, I see no problem with including it. Training four days per week usually gives you some leeway with assistance work, as long as you're getting enough sleep and food.

Have you seen the Intermediate RTS program that is 9 weeks in length?

RTS is more of a framework than a program, but I believe the basic template outlined in the manual is just four week intensity and volume blocks with four lifting days per week. It can be an effective way to train and is likely suitable for most intermediate to advanced lifters with how scaleable it is via the auto-regulation.

[iron619]

Interesting pause deadlifts. I'm contemplating trying sumo deadlifts tomorrow. Will probably video them if I go heavy, depends how I`m feeling though!

The glute ham raises look good. Kinda remind me of this movement https://www.youtube.com/watch?v=clRuluunHN4 ....I get a nice pump in my hammies and lower back from them.

Yeah dude, it was a new exercise variation for me. Hopefully it will help fine-tune my sumo deadlift technique.

Hope you tried it man! Let me know how it went if you did.

Finally got around to reading the RTS manual...good stuff. I understand the concept but it's still very loosely based on how to setup the exercises. I realize the program recommends changing as you go and tracking what works, THIS determines how you setup your lifts. Just feels hard to find a layout to get started IMO.

I see that you have semi-structured your workouts around the principles but your exercises vary much more so and your volume looks to be quite a bit more. How are you determining when to rotate exercises in and out? How much assistance work for arms/calves etc?

That's good man, hope you got something out of it. The good thing is, the RTS manual provides a couple templates -- if I remember correctly, it provide a 4 day/week and a high frequency 6 day/week training template.

Well, the principle of RTS that I am currently incorporating is the increased frequency of training an exercise (e.g. benching 3 days/week, lower body 4/days a week...etc), while occasionally gauging/recording the RPE. The point of me tracking RPEs is to show how much of a struggle a lift was. During the first 12 weeks of my training, I trained by the RTS/Auto-regulation principles. After my meet, we decided to switch gears a little bit because I wasn't getting enough volume in with the program. It took me a good 2 months to learn to score my RPE somewhat accurately. With RTS, a lifter may not specifically know how many sets they will perform in a given session. With my current program, I do.

I haven't done much for accessory exercises in the first 12 weeks because I was pretty much burnt out after the 3 main exercises. With the current setup I am training by, there are a lot of supplemental/accessory volume programmed in (typically 5 sets of 8-12 reps; sticking with a weight and not increasing until I achieve the 60 reps). The point of this is to help increase my work capacity and to increase hypertrophy.

I'll throw in my opinion here for what it's worth.

Thanks man.

Great info here and thanks. I understand the principles of RTS can be run with any program and I think that's what Iron is obviously doing. He knows what works for him and his selection of exercises to make gains. I looked up the RTS Intermediate program and I think I'll start there. Once I get comfortable with RPE, fatigue percentages and stress levels, I can than tweak that routine to what works for me. Mike definitely recommends reviewing trends in your workouts to find strength and weaknesses of your own program.

Agreed on the assistance. I personally hate training arms anyway so I think it might be good for me to just focus on the lifts and their variants and getting stronger. If I want to throw in 2-3 sets of curls at the end of a workout, I'll do it. I usually do at most like 3 sets of curls at the end of a workout, twice a week anyway. Same for triceps as they get hard enough with pressing. And my arms are my stronger physique points so I'm not worried about building them up. If I can start bench pressing 300 consistently, my triceps will respond anyway.

Have you seen the Intermediate RTS program that is 9 weeks in length?

ktj (Kraut) is my resident expert with RTS -- he has been doing this for a while, is very knowledgeable, and has gained impressive results from this type of programing.

I am currently not designing my own program; instead, have sought help from someone online. I'm just too busy to track my progression ad make needed adjustments.

He ran something resembling RTS with some auto-regulation previously, but right now he's running a prescribed program. I'm not sure it utilizes any RTS principles aside from just tracking his RPE sometimes, but I could be wrong.

Yup, pretty much this. The initial 12-week program I did was based on RTS/Auto-regulation, and RPE. With this program, my set and reps are pre-determined, but will also adjust weekly based on my progression/regression, time availability, limitations.

[iron619]

Competition Squats: 4x3 & 1x3+ @ 325 lbs
325x3
325x3
325x3
325x3
325x5 @ 9.5 RPE (AMRAP)

Competition Bench Press: 4x3 & 1x3+ @ 285 lbs
285x3
285x3
285x3
285x3
285x5 @ 10 (AMRAP)

RE Work: 5 sets of 8-12 Reps

Flat DB Bench Press: 80x12, 80x12, 80x12, 80x10, 80x10
Good Mornings: 135x8, 135x8, 135x8, 135x8, 135x8

Chinups: 8, 8, 8, 8, 8
Situps: 12, 12, 12, 12, 12

+6 minutes of stretching

Video:


Comments: A great start to week #2 of my revised training program. It was Memorial Day and two gyms I train at were closed, so I had to make due with the limited equipment we had within one of our hangers. It was also nice not having to rush through this workout, which took about 90 minutes to complete. Most importantly, I was finally successful in completing all prescribed exercises, sets, and minimum reps.

Overall, squat are just feeling plan old heavy for me. From the video, the speed on squats appears to be fast, but it feels a lot heavier than it looks. Bench press is feeling pretty strong, and I'm anxious to improve on this for the next week.

The RE work was great. I haven't done Good Mornings in a long time, and my hamstrings were screaming at me on these. My biceps started feeling exhausted on the chinups as well.

[iron619]

Cardio: Treadmill running
Duration: 20 minutes
Speed: 6.0 mph
Distance: 2.0 miles

&

Cardio: Elliptical Trainer
Duration: 20 minute
Level: 1
Distance: 1.90 miles

Comments: An excellent cardio session that was much needed. Since completing the powerlifting meet, I have been eating like a savage -- gorging on foods, sweets, and sugary drinks. Man, I kind of just let loose a little bit. Perhaps the new program's increased volume has caused a spike in my hunger as well. I also need to increase my daily water intake, as I often do not consume more than half a gallon on non-training days. I need to get my diet back on track, and getting a solid cardio session in was a good start to accompany my dietary changes. Not only for body composition, but I must also ensure I do my cardio to maintain the capacity to run in the military.

[ktj4l]

Very cool workout video in a unique location.

[ToiletMan]

Yeah dude, it was a new exercise variation for me. Hopefully it will help fine-tune my sumo deadlift technique.

Hope you tried it man! Let me know how it went if you did.

I ended up recording a 365 which was easy, but then I failed my 405 pull which I should have been able to do. I blame it on losing weight this month + labour job. I might just go heavy again this weekend since I was disappointed with that day. I did sumo pulls for like the 2nd time ever and it was the same as my conventional dl, the only problem is the gym's bars have no knurling on the inside, so it is harder to hold onto with the narrow grip from sumo.

That was a pretty cool workout setting in the hanger.

[iron619]

Very cool workout video in a unique location.

Thanks man. Yeah, definitely different from where most lifters train. This specific location would definitely be a last resort spot for me to get in a lifting session.

I ended up recording a 365 which was easy, but then I failed my 405 pull which I should have been able to do. I blame it on losing weight this month + labour job. I might just go heavy again this weekend since I was disappointed with that day. I did sumo pulls for like the 2nd time ever and it was the same as my conventional dl, the only problem is the gym's bars have no knurling on the inside, so it is harder to hold onto with the narrow grip from sumo.

That was a pretty cool workout setting in the hanger.

Did you post it on youtube? If yes, provide link. Well man, pulling 4 plates is a big step. Perhaps next time you can attempt something between 365-405 lbs, like maybe 385 lbs. I definitely recommend getting some chalk to help your grip out. Unfortunately, most gyms don't really support the use of chalk, but you can also get something like Liquid Grip ( http://www.bodybuilding.com/store/li...earchterm=grip ), or worst case, straps. I would rather see you get quality sets with challenging and progressive weight on deadlift rather than have to use sub-maximal and non-progressive loads simply because the barbells grips are inadequate.

[iron619]

Competition Sumo Deadlifts: 4x7 & 1x7+ @ 380 lbs
380x7
380x7
380x7
380x7
380x11 (AMRAP)

Touch 'N Go Slingshot Bench Press: 5x3 @ 320 lbs
320x3
320x3
320x3
320x3
320x3

Beltless Front Squats: 4x5 & 1x5+ @ 200 lbs
200x5
200x5
200x5
200x5
200x7

RE Work:

Incline Dumbbell Bench Press: 50x12, 50x12, 50x12, 50x12, 50x12
Medium Grip Lat Pulldowns: 100x12, 100x12, 100x12, 100x12, 100x12
Hanging Knee Raises: 8, 8, 8, 8, 8

Video:


+ 6 minutes of stretching

Comments: Overall, an excellent training session! This was a long workout (took around 100 minutes), but it was nice not having to rush through my workouts. This particular gym is another gym located on-base, but is generally only available during normal business hours. This workout was tough because I was physically sore from the previous training sessions. Literally, 24/7, my glutes, quads, calves, hips, and hamstrings are sore. I'm really hoping my body can adapt to not only the frequency of this program, but also the volume. One factor that plays a role in this is sleep, which is something I am not always getting much of.

Sumo Deadlifts: The sumo deadlift sets/reps were brutal -- did a total of 39 reps! I'm typing this workout summation nearly 2 days later, I definitely feel soreness in my hips and IT band. Because of the high frequency and volume of my training, I have taken extra time to ensure I properly stretch/cool down after every workout.

Slingshot Bench Press: Today was also the first time using the Slingshot on bench press. I was initially skeptical about the concept of having this apparatus for part of my training, but I have since kept an open mind to see how it helps my bench. I plan on using this once a week for purposes of training overload bench press. The 5 sets of 3 with 320 lbs flew off my chest pretty fast.

Front Squats/RE Work: The Front Squats were surprisingly tough, but this was probably because every muscle in my lower body has been sore since starting this program last week. Anyway, the RE work was tough. The 50-lb dumbbells felt pretty light at first, but I was struggling with them on the 5th set. The Lat Pulldowns and Knee Raises were supersetted, which caused my forearms/grip to get very sore and fatigued as well.

[iron619]

Cardio: Treadmill running
Duration: 20 minutes
Speed: 6.0 mph
Distance: 2.0 miles

&

Cardio: Elliptical Trainer
Duration: 20 minute
Level: 1
Distance: 1.92 miles

+ 8 minutes of stretching

Comments: Another solid cardio session. You may notice that the method, duration and speed in this cardio workout mirrors the cardio work I did on Tuesday, which was my intent. I'm not in a hurry to increase the speed on the treadmill or the level resistance on the elliptical until I can do both without breaking much of a sweat. The running part is still challenging and is just the right speed for the moment.

[iron619]

Belted Conventional Squats: 4x8 @ 280 lbs
280x8
280x8
280x8
280x8

Competition Paused Flat Bench Press: 4x8 @ 245 lbs
245x5
245x5
245x5
245x5

RE Work: 5x8-12 Reps

Feet Up CGBP: 135x12, 135x12, 135x12, 135x12, 135x12
Single Legged Curls: 25x12, 25x12, 25x12, 25x12, 25x12

Chest Supported T-Bar Rows: 55x12, 55x12, 55x12, 55x12, 55x12
Situps: 12, 12, 12, 12, 12

Comments: This was a decent workout today, and another session where I completed all prescribed exercises, sets, and minimum reps. This workout was done in 60 minutes. There wasn't anything cool or fun to record on camera, so no video today. As usual, my legs (right IT Band in particular) was feeling pretty sore, but I worked through the squats. Bar speed on most of the reps were fairly quick. The bench press work was solid, too. All reps were smooth until around the middle of the last set. The Repetition Effort work (it's basically Accessory work), was supersetted in pairs and were done with virtually no rest. Since I was able to hit 12 reps on every RE exercise, I will increase the weight next week and work on hitting 12 reps on everything again.

[iron619]

Paused Beltless Sumo Deadlifts: 9x3 @ 290 lbs
290x3, 290x3, 290x3, 290x3, 290x3, 290x3, 290x3, 290x3, 290x3

RE Work:

Standing Overhead Press: 5x8-12 Reps
100x12, 100x12, 100x12, 100x12, 100x12

Seated Leg Extensions: 5x8-12 Reps
90x12, 90x12, 90x12, 90x12, 90x12

Standing EZ Bar Curls: 5x8-12 Reps
60x12, 60x12, 60x12, 60x12, 60x12

Kneeling Cable Crunches: 5x8-12 Reps
100x12, 100x12, 100x12, 100x12, 100x12

Seated Calf Raises: 57-12 Reps
90x12, 90x12, 90x12, 90x12, 90x12

Comments: Overall, an excellent workout to successfully wrap up week #2 of my training. This week was a long, tough week, as I trained 6 straight days (including 40 minute cardio sessions on Tuesday and Thursday). Surprisingly, my sleep quantity significantly increased this week, and this is due to the fact that I was off work on Monday, Tuesday, and Friday, so I was able to still stay up late but also sleep in. I'm also happy with the fact that I was able to complete all prescribed exercises and volume, with of course, a few alternative exercises being done due to equipment limitations. For instance, in this workout, I was suppose to do single legged leg press, but the only leg press in the gym was constantly used, so I opted for leg extensions instead. I also threw in some calf work as well (this isn't prescribed to me in the plan), but this is something I personally want to improve.

The paused sumo deadlifts were great. I decided to do these beltless because the current weight I am using is fairly light in relation to my 1RM. The rest of the workout after the paused sumo deadlifts were basically bodybuilding-ish, as achieving volume is the key. As a reminder, I stick with a certain weight until I get can 12 reps across all 5 reps. I haven't used the seated leg extension machine in a long time, but I kind of like the way they burned my quads, so I will stick with this exercise instead of single legged leg press. I had great mind-muscle connection on the kneeling rope crunches as well. The RE Work was done in a circuit manner with minimal rest, so I had a great pump at the end.

I'm looking forward to my only day off tomorrow for R&R.

[ToiletMan]

Did you post it on youtube? If yes, provide link. Well man, pulling 4 plates is a big step. Perhaps next time you can attempt something between 365-405 lbs, like maybe 385 lbs. I definitely recommend getting some chalk to help your grip out. Unfortunately, most gyms don't really support the use of chalk, but you can also get something like Liquid Grip ( http://www.bodybuilding.com/store/li...earchterm=grip ), or worst case, straps. I would rather see you get quality sets with challenging and progressive weight on deadlift rather than have to use sub-maximal and non-progressive loads simply because the barbells grips are inadequate.

Hey, I ended up just settling with 375 this week....in 2 weeks I will try for 385-395 before I try to jump to 405 again. Tfw I was doing this exact weight 2.5 years ago...but then I went snap city on my lower back. I'm gunna stay in the sub 148 class for this competition since I have no chance of placing in the 165 class

[iron619]

Hey, I ended up just settling with 375 this week....in 2 weeks I will try for 385-395 before I try to jump to 405 again. Tfw I was doing this exact weight 2.5 years ago...but then I went snap city on my lower back. I'm gunna stay in the sub 148 class for this competition since I have no chance of placing in the 165 class

That rep with 375 lbs looked pretty good man - technique was maintained, rep was steady and smooth. Sounds like you are on the right track to stay in that weight class.

[iron619]

Warmup: Elliptical Trainer, 15 minutes

Conventional Squats: 4x2 & 1x2+ @ 335 lbs
335x2, 335x2, 335x2, 335x2, 335x7 @ 9 RPE (AMRAP)

Paused Flat Bench Press: 4x2 & 1x2+ @ 295 lbs
295x2, 295x2, 295x2, 295x2, 295x4 @ 9 RPE (AMRAP)

Repetition Effort: 5x8-12 Reps

Flat Dumbbell Bench Press: 80x12, 80x12, 80x12, 80x12, 80x120
Seated Leg Curls: 75x12, 75x12, 75x12, 75x12, 75x12
Wide Grip Lat Pulldowns: 120x12, 120x12, 120x12, 120x12, 120x12
Kneeling Cable Crunches: 110x12, 110x12, 110x12, 110x12, 110x12

Video:


Comments: An excellent workout to start week #3 of my program! Very happy with how everything felt. It have continued to complete all prescribed exercises, sets, and reps. I played around with different camera angles today - some were not optimal, but it still shows the movement. Everything was feeling strong today. I also think the warmup I did on the elliptical trainer prior to lifting helped get my muscles and joints warmed up for squats, which may have helped alleviate potential soreness and aches.

For the Repetition Effort, all four exercises were done in a circuit fashion. Previously, I would only superset two exercises, but today, I decided that this would be better - it definitely had my heart beating!

[ToiletMan]

That rep with 375 lbs looked pretty good man - technique was maintained, rep was steady and smooth. Sounds like you are on the right track to stay in that weight class.

Thanks, I hope so!

Warmup: Elliptical Trainer, 15 minutes

Conventional Squats: 4x2 & 1x2+ @ 335 lbs
335x2, 335x2, 335x2, 335x2, 335x7 @ 9 RPE (AMRAP)

Paused Flat Bench Press: 4x2 & 1x2+ @ 295 lbs
295x2, 295x2, 295x2, 295x2, 295x4 @ 9 RPE (AMRAP)

Repetition Effort: 5x8-12 Reps

Flat Dumbbell Bench Press: 80x12, 80x12, 80x12, 80x12, 80x120
Seated Leg Curls: 75x12, 75x12, 75x12, 75x12, 75x12
Wide Grip Lat Pulldowns: 120x12, 120x12, 120x12, 120x12, 120x12
Kneeling Cable Crunches: 110x12, 110x12, 110x12, 110x12, 110x12

Comments: An excellent workout to start week #3 of my program! Very happy with how everything felt. It have continued to complete all prescribed exercises, sets, and reps. I played around with different camera angles today - some were not optimal, but it still shows the movement. Everything was feeling strong today. I also think the warmup I did on the elliptical trainer prior to lifting helped get my muscles and joints warmed up for squats, which may have helped alleviate potential soreness and aches.

For the Repetition Effort, all four exercises were done in a circuit fashion. Previously, I would only superset two exercises, but today, I decided that this would be better - it definitely had my heart beating!

Looked like a good workout, squats were fast and same with bench. Still think your intro is one of the better ones I've seen. Not too long, and pretty good music/visuals. Now all you need is more subscribers!

[iron619]

Thanks, I hope so!

Looked like a good workout, squats were fast and same with bench. Still think your intro is one of the better ones I've seen. Not too long, and pretty good music/visuals. Now all you need is more subscribers!

Hey thanks for the kind words brotha. Glad you like the intro -- yeah, I didn't want to make the intro or outro to lengthy and plain. We'll see man. I'm not running a business or making any money off youtube, so if the subscribers come, that's great. I also subscribe to a few smaller channels that aren't well known yet have pretty good content - lots of other channels out there to browse. Maybe you can work on yours!

The workout was tough, but not as tough as the next workout I'm about to post! Haha.

[iron619]

Cardio/Warmup: Elliptical Trainer, 15 minutes

Sumo Deadlifts: 4 sets of 5 & 1 set of 5+ @ 410 lbs
410x5
410x5
410x5
410x5
415x8 @ 9 RPE (AMRAP)

Paused Slingshot Bench Press: 5 sets of 2 @ 325 lbs
325x2
325x2
325x2
325x2
325x2

RE Work (Circuit Training):

Front Squats: 205x4, 205x4, 205x4, 205x4, 205x8
Wide Grip Pulldowns: 120x12, 120x12, 120x12, 120x12, 120x12
Kneeling Cable Crunch: 70x12, 70x12, 70x12, 70x12, 70x12
Seated DB Shoulder Press: 50x12, 50x12, 50x12, 50x12, 50x12

Video With Narration:



Comments: Man, what a workout!!! Very, very exhausting. This training session lasted nearly 2 hours! When I got home, I was too burnt to even do my normal stretching routine. My narration of the YouTube video will provide some details to how this training went. The first two workouts of the week are always the most time-consuming. The circuit training was killer, too!

[ktj4l]

Still killing it. These workouts are pretty damn grotesque, but I think they'll bring the gainz!

[iron619]

Still killing it. These workouts are pretty damn grotesque, but I think they'll bring the gainz!

Yeah man, still truckin' through these tough workouts. Hopefully you are right!!!

[iron619]

Cardio: Treadmill running

Duration: 22 minutes

Speed: 6.0 mph

Distance: 2.20 miles

+ 10 minutes of stretching

Comments: Another solid cardio session. I kept the speed the same from the previous cardio session, but increased the duration by 2 minutes.