CodyBaragar's road to Strength

[CodyBaragar]

Hey guys, haven't posted in TBB for awhile now. Used to be on here quite frequently. I'm gunna start posting my workout logs here. Just a heads up, my deadlift is terrible and my squat isn't where it should be, but I will attribute that to not being able to do either for the last year because of hernias and lower back injuries.

July 24, 2013

Flat BB bench: 5sx5r 260 (long pause reps, relatively easy... Could have done 7 or 8 in first set)

Strict Overhead press: 3x10 135 (first time doing this exercise... Just getting a feel for it)

Skullcrushers: 2s failure

Incline flyes: 2s failure

Notes: nothing was done to failure. I needed a break after a solid month of high intensity workouts. CNS needs to recover a bit more.

[jd007914]

I remember you! IN

[CodyBaragar]

I remember you! IN

Excellent

[CodyBaragar]

I will be posting vids as often as I can.

[Tb0282]

In bro, I remember seeing you post back when I had first joined

[CodyBaragar]

In bro, I remember seeing you post back when I had first joined

Thanks mang... gunna be making hyuoooge progress in the next 4 months

[CodyBaragar]

July 26: Back/Biceps - hypertrophy day

Machine rows - maxed (200lbs) - 4s 10r - real easy

Pulldowns (widest grip) - 160lbs - 4s 8r - last set was to failure

Bent-over lateral raises - 25lbs - 3s - failure

DB Hammer curls - 60lb db's - 9r 3s

Concentration curls - 35lbs - 8r 3s

Notes:

Havent trained biceps in about 3 weeks so strength wasnt there... should be back soon, though I dont really care.

[CodyBaragar]

July 27: rest day

July 28: Deadlift day

Fairly mundane but got the job done...

Conventional deadlift: 5s 5r - 335lbs(never came close to failure on any set, which is strange since last weeks 315 5x5 was quite difficult on the last couple sets... Strong CNS recovery.)

Deficit deadlifts: just used a 45 (bout 2" deficit) and made the movement very powerful. Just used 225 and fired through it for 5r 2s. Just wanted to get the feel for it, actually enjoy deficits now.

15 min stretching post workout

Notes: felt strong. Deadlift is by far my worst lift. Want to get it to 5plates soon though.

[CodyBaragar]

July 29, 2013:

Mon: Bench

Bench press - 270lbs 5, 5, 5, 4, 4 (all sets were paused reps)

CGBP - 220lbs 10,12

Tricep extensions - 3s to failure with 90lbs

Notes: intensity of the workout lagged somewhat because I lost focus talking with my buddy. Felt like I could have possibly done 270 for 5x5. The CGBP was just to fatigue my triceps and work on strengthening my lockout as well as working on my explosiveness, didn't go to failure on either set. Finished with tricep extensions for no other reason that to have an excuse to talk with my buddy. (Strong lack of focus today... But felt strong)

[CodyBaragar]

July 30: Squat

Back Squats - 315 3s 5r, 335 5r,4r (2s)

Leg Press - 8 plates - more reps than I cared to count - 4s

Stretching 15min post workout


Notes: Found myself at the gym not knowing what I was doing. Did a set of 315 for 5 reps real easy... decided to up it to 335 and my form went to **** so I only did 2 sets, then went back to 315 for another 2 sets (strong fail). My program had me doing 315 for 6s 5r.... obviously I didnt follow that well.

However, the strength was there today, 315 was going up easy. Though, I need to make some adjustments to my new program as I found myself doing heavy deadlifts sunday, heavy bench monday, and heavy squats tuesday (didnt realize I did that) so I have to change up the periodization a bit.

Will be taking tomorrow off then will be back to Bench day.

[CodyBaragar]

It is similar to Faleev's 80/20, the only difference is I only squat once a week and my progressive overload scheme varies a bit. Also I throw in accessory work which he didn't.

My version of Faleev's 80/20:

Mon - Bench 5x5 - Accessory work: CGBP, Incline Press, Strict Overhead Press (Pick one and do 3s 8r without going to failure) Isolation: Typically smash triceps with SkullCrushers or Tricep Pushdowns (2 sets)

Tues - Rest

Wed - Squat 5x5 - Accessory work: Leg Press, Front Squats (Pick one and do 4s 6r without going to failure) Note - usually finish with Lunges to aid in stretching and mobility

Thurs - Rest

Fri - Bench 5x5 - Accessory work: CGBP, Incline Press, Strict Overhead Press (Pick one and do 3s 8r without going to failure) Isolation: Typically smash triceps with SkullCrushers or Tricep Pushdowns (2 sets)

Sat - Work on mobility as well as hit calves, abs, and forearms

Sun - is the Lord's day... and on this day he asks that I do heavy deadlifts, so I oblige. 5x5 - Accessory work: Deficit Deadlifts, SLDL (Choose one and do 3-4s 6-8r without going to failure) Finish with lots of stretching.


Notes: When I see diminshing results I will be adding in speed work, partials, singles, triples, etc. But until then I am just keeping it simple and pounding away. This program may seem like I am taking alot of rest, however, for my body I find that when my CNS comes back fully recovered I am always stronger. Bench day is not typically draining on my CNS so I hit it twice, but I need a full week to recover from heavy squats and deads. Faleev recommends doing - M/T/W/TH/F/S/Su - Bench/Squat/Rest/Bench/Squat/Rest/Deadlift however, I have to alter that a bit for me.

Progressive overload scheme: After successfully completing 5x5 I either, depending on how I feel, do 6s 5r the next workout or I just jump up 10lbs (20lbs for squat and dead) and go until I hit 5x5 again. So far this scheme, yet simple, has been quite effective.

Deloads: I am going to see how my body responds, but I feel that this isn't overly draining on my CNS for a powerlifting routine, thus deloads wont be often (maybe every 8 weeks, we'll see)

Nutrition: Going to see what my progress is at maintenance for cals, but I imagine I will have to be in a surplus to be most optimal.

[CodyBaragar]

July 31 and Aug 1: Rest

Aug 2:

First workout I didn't PR in for awhile now, will give good excuse later

Bench: 270 5,5,5,3 - 220 5,5 (all pause reps)

OHP: 130 3s 6r

Incline Flys: Didn't even count because of the devastating bench results

SkullCrushers: 90lbs 3s 10r


Excuses: 3hrs sleep, fatty sausages preworkout, and slight dehydration.

Notes: Didnt feel strong at all, but I got deadlifts on Sunday and know Im gunna kill that so that will make up for today.

Tomorrow is a rest day, though Ill be doing stretches and mobility work

[ElevatedVaal]

looks good so far, IN

[CodyBaragar]

looks good so far, IN

Thank you sir.... were my excuses valid? or was I just a pussy today? Or a mix of both...

[ElevatedVaal]

Thank you sir.... were my excuses valid? or was I just a pussy today? Or a mix of both...

haha well 3 hours of sleep is chit, i wouldnt be doing so well either, if i got that amount of sleep.

EDIT: but of course you still have better lifts than me

[CodyBaragar]

haha well 3 hours of sleep is chit, i wouldnt be doing so well either, if i got that amount of sleep.

EDIT: but of course you still have better lifts than me

repped for sympathy, thanks brah

[ElevatedVaal]

repped for sympathy, thanks brah

right back at you.

[CodyBaragar]

Aug 3: deadlift day(was supposed to be rest day)

Conventional deadlifts: 3x5 355lbs

6" deficit deads: 3x5 225

That was really all I did for working sets... Lots of warmup stuff.

The reason changed it 3x5 is because I felt 5x5 was too taxing for heavy deadlifts

Notes: felt strong today, got good rest today. Second workout in a row that I have pr'd by 20lbs so that's a bonus. Gunna keep at this until I hit 4 plates for 3x5 easy which should be soon

Also, I did my workout today because there's a party tonight and know I won't get much sleep so I figured ill just switch the days.

[CodyBaragar]

Aug 4: Rest

Aug 5: Bench day

Bench press (pause) - 5x5 - 270lbs!!! (Finally got it... Kinda)

CGBP - just went by feel for 2s 220lbs... Think I got it for 10 and then 5 really slow ones

Flyes - 40lb dbs for one set (RC got aggrevated a bit)

Skullcrushers - 90lbs - went by feel again focusing on staying well short of failure... Got like 12 reps for 3 sets just as a cool down

Notes: changed up the technique on bp a bit and actually only got 5,5,5,5,4 but I say it's 5 cuz my sis made me laugh on the last set by yelling ONE MOREEEE! (She was my spotter). But yeah felt decent today, strength was there. Gunna move up to 275 ... Maybe 280 if I'm feeling good.

I'm trying to slowly lower the volume in my workouts and just increase the intensity. (Try to keep the CNS in check)

[CodyBaragar]

Aug 7: squat

335-4
315-5,5,5,5

Front squat just tryin it out.

Notes:

Today was more of an experiment. I was doing different stances and different depths. I've noticed my hips and lower back do most of the work during my max efforts. Makes it really taxing when I go to do deadlifts so I tried using my quads more today by shifting my knees forward during the bottom of the lift but I have yet to find my sweet spot. Going to keep experimenting, but starting now I'm going to make front squats my main lift on squat day to strengthen my quads.

Anyways, this workout sucked and they probably will until I figure out what I'm doing in the squat :/

[MaxOTAlex]

Strong lifts man. I'm in.

[CodyBaragar]

Aug 9: Bench

Today was a good workout.. will explain later

Bench (pause) - 5,5,5,4,4 275lbs

OHP (long pause) - 3x8 130lbs (never came close to failure)


Notes: Been sick (cold) for a couple days now because of summer classes and finals, but I decided to go workout anyways. Managed to almost hit 5x5 at 275... had my spotter not grabbed the bar on my 4th rep I might have been able to squeeze it out. So Im pretty pleased with how that went. Then did OHP just to hit the delts a little more... still experimenting with this exercise... will start using this exercise for working sets soon and add on some weight lol.

I will get this Canadian BP raw junior record in the near future.

Deadlift day on Sunday... hopefully feelin better

[CodyBaragar]

Aug 11: Deadlifts

Conventional Deadlifts: 3x5 365lbs! (PR)

Deficit Deadlifts (6"): 3x8 235lbs (nowhere near failure)


Notes: Deadlift day never has much volume... I've PR'd the last 4 deadlift workouts doing basically nothing except my main lift aka Jack **** (Wendler). Deadlift has gone up 50lbs over the last 4 deadlift days. However, I credit a lot of that success due to my squat day which has really strengthened my hips and lower back.

This next week will be a deload week and probably more hypertrophy work (gunna be outta province for a week). Timing is perfect as I was scheduled for a deload. Gunna be ready to absolutely kill it when I get back.

[kenny878]

fuar bench and squats are lookin good. In! It's been a while since i've been on here. Are you still training at the PAC?

[CodyBaragar]

fuar bench and squats are lookin good. In! It's been a while since i've been on here. Are you still training at the PAC?

Ill be there sometimes, but I think Im gunna be joining Iron Works on 8th... it's a PL gym so might train there. It'll depend on school. Come give me a shout when you see me at the PAC, train together a bit.

[CodyBaragar]

fuar bench and squats are lookin good. In! It's been a while since i've been on here. Are you still training at the PAC?

Will definately be training at the PAC at the beginning of the year though!

[Xx5mike5xX]

In. Nice job on the deadlifts, numbers are looking great!

[CodyBaragar]

In. Nice job on the deadlifts, numbers are looking great!

Thank you sir, will be putting up some big numbers in the near future!

[CodyBaragar]

Aug 12: Bench day


Bench Press (pause) - 4x5 - 275lbs (PR)

CGBP - 2x6 225 (slow reps, nowhere near failure)

Did some isolation work on the Rope pushdowns, Pec dec, Lateral raises, and even did some curls. (all exercises were about 3 sets)


Notes: Was quite happy with my strength! Did my workout in Edmonton today as Im on vacation right now. Was gunna use today as a deload, but felt too strong to not give it a try... would have got 5x5 on bench, but didnt have a spotter and didnt wanna risk spending my training session with 275 sitting on my chest. So pretty happy with my strength... rest of the week will be used to deload... probably wont even hit the gym until Sunday or Monday again unless I decide to do some light hypertrophy work.

[kenny878]

Ill be there sometimes, but I think Im gunna be joining Iron Works on 8th... it's a PL gym so might train there. It'll depend on school. Come give me a shout when you see me at the PAC, train together a bit.

Will do. Wouldn't mind doing a deadlift workout with you since then are numbers will at least be comparable lol. Currently DL'ing 350 x 5