Strength Season '16

[DiamondMaker]

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.

[DiamondMaker]

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

[DiamondMaker]

8/13/16
Miss 20 minutes
Yoga 1 hour

[DiamondMaker]

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

[DiamondMaker]

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+

[DiamondMaker]

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

[DiamondMaker]

Off day, tomorrow will be Squat and Bench max.

[DiamondMaker]

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

[DiamondMaker]

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

[DiamondMaker]

8/20
35 minutes of miss

[DiamondMaker]

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~