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  1. #1
    Registered User DiamondMaker's Avatar
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    Strength Season '16

    Been having a momentous growth season and figured it wouldn't hurt to share.

    Big goals for the year:
    total 1400 raw at 181lb (so 195 or less pre-contest weight)
    improve arm size

    Here is my condition before offseason , aprox 11 weeks ago at 177lb.



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  2. #2
    Registered User DiamondMaker's Avatar
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    8/11/16

    Speed squats - 5x 225 for 3
    Speed Bench - 5x 155 for 3
    Beltless Deadlifts - 1x 420 for 8

    pull ups 3x BW
    Machine row 3x 2pps for 12+
    Hammer strength curls 5x 125 for 10


    8/12/16 - AM bodyweight 188 lb

    High bar paused - 360 for 1
    Benched - 260 for 1, 3x 215 for 3
    Wrist roller - 4 sets
    Neck bridges
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  3. #3
    Registered User DiamondMaker's Avatar
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    8/13/16
    Miss 20 minutes
    Yoga 1 hour
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  4. #4
    Registered User DiamondMaker's Avatar
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    8/14/16
    Lat Pull down 260 (stack) 5x12
    single-arm DB pendlay row 100 3x 12-15
    shrugs up to 585 for 15
    barbell curls 95 for 5x6
    hammer curls (in-toward chest) 45 for 3x10

    Monday-wednesday will be deload, and then going to be testing "working" big-3 maxes. Looking to get 425/270/545. Injured my neck 4 weeks ago so bench is being done with a flat-close grip form.

    Want 495/325/600+ by end of year.

    Last true max out - 570
    Last edited by DiamondMaker; 08-14-2016 at 10:09 AM.
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  5. #5
    Registered User DiamondMaker's Avatar
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    8/15/16 Day 1/3 taper
    squat 300 for 1, 275 for 5
    bench 225 for 1, 205 for 5
    deadlift 300 for 3x3

    OHP neutral DB seated 60's 2x8
    SA Tricep skull crushers 35 3x 8-12
    KB lateral raises 3x 16kg for 12+
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  6. #6
    Registered User DiamondMaker's Avatar
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    8/16

    Taper day 2 of 3

    Squat 205 5x3
    Bench 150 5x3
    Deadlift 440 for 1, 400 for 3

    lat pull down wide 240 4,3,3
    straight arm pull over (cable) 3x 72.5 for 10+
    cable row 2x 180 for 10 (rehab for neck injury)
    ez bar curl
    75 for 5
    95 for 5
    105 4,4,4

    HS curl 140lb for 8,8,5
    hammer curl 3x40 for 9ish
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  7. #7
    Registered User DiamondMaker's Avatar
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    Off day, tomorrow will be Squat and Bench max.
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  8. #8
    Registered User DiamondMaker's Avatar
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    8/18

    squats
    145
    235
    325
    375
    395
    415-1



    bench * feeling pretty tired by this point *
    135
    185
    205
    225
    245
    265 - 1

    then did some OHP and 6-way raises for accessory work.

    Deadlifts and whiskey tomorrow
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  9. #9
    Registered User DiamondMaker's Avatar
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    8/19

    Conventional deadlift 90-95% max attempt
    135
    225
    315
    405
    465
    510
    535 - 1

    Squat really wore me out yesterday. Maybe would have had 545 if I waited until tomorrow to lift.

    Next 2 weeks will be mini-cut and beginning of new block.
    Current macros : 400c 250p 60-70f
    macros for next 14 days: 300c 275p 50f
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  10. #10
    Registered User DiamondMaker's Avatar
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    8/20
    35 minutes of miss
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  11. #11
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    8/22

    Squat
    385 for 1
    335 5 sets of 3 reps

    Speed Deadlift deficit standing on 45 plate
    250 for 1
    230 3 sets of 3 reps

    Bench
    225 for 1 paused for 3 seconds
    Close grip
    185 5 sets of 5 reps paused for 1 second

    OHP db neutral press -60lb's 3 sets of 5 reps
    Tricep rope extension -60lb 3 sets of 10~
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