Gameplan
-Regionals August 24
- buy a pair of chucks cause I’m fat
- lose 20lbs
- alternate band week (imbalances) and gear week
- squatting straps up all the time
- squat in gear for reps
- Vanilla Gorilla for a peaking program
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Thread: Road to recovery and 1600
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02-12-2019, 12:22 PM #1111
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02-14-2019, 12:52 PM #1112
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Bought my Chuck TayTays. Felt really good so went in. Strict 1 minute rest for sets to keep me from heavy town. Plus need to start cutting now than back against a wall.
Squat
45x5
135x5
225x3
315
405
455
505
250x5x2 (against greens)
Sumo
225x3
315x3
405x3
425x3
Leg curl 50x5x15
Leg Extension 35x5x15
Sitting Calf’s 60x5x15
Cardio 10 minutes
Chucks felt ALOT better than wrestling shoes. Could spread flood and sit back.
**** my cardio is absolute ****.
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02-18-2019, 02:12 PM #1113
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02-18-2019, 08:24 PM #1114
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02-21-2019, 12:05 PM #1115
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Programming figured out. Time to track.
LOWER VOLUME
Squat
45x5
135x5
225x5
275x5
325x5
Deadlift
225
315
405
475x5 (5 sec cluster)
Lying leg curl 60x5x15
Leg extension 45x5x15
Sitting calf raises 80x5x25
Incline walk 20 minutes
Gonna do 1:30 rest on Thursday deads. Wanna keep grip up to snuff so this will be “meet like”. But 1 minute everything else. Damn squatting sucked.
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02-23-2019, 03:36 PM #1116
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02-24-2019, 07:01 PM #1117
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
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02-24-2019, 07:29 PM #1118
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02-25-2019, 12:03 PM #1119
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02-26-2019, 09:09 PM #1120
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02-28-2019, 01:51 PM #1121
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER VOLUME
Squat
45x5
135x5
225x5
315x6x5
Deadlift
225x2
315x2
405x2
455x2
495x5 (cluster 5 sec)
Leg curl 70x5x15
Leg extension 55x5x15
GHR 20x5x10
Cardio 20
I weighed and was sub 300lbs. So losing weight. Won’t step on scale again till 2 weeks after cruise cause i am not worrying about that **** while I’m on a boat.
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03-04-2019, 01:01 PM #1122
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER DYNAMIC
Squat
45x5
135x5
225x3
315x2
405
495
545
585
410x5x2
Deadlift
225
315
405
495
545
585
That’s that. Come back from cruise and do a top x2 but most of it will be the same ish.
https://www.instagram.com/p/BumUzGTA...d=23yvhu48bi4b
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03-19-2019, 06:53 PM #1123
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Back from 2 weeks off. Had a great cruise. Time to get going in prep for regionals.
LOWER DYNAMIC
Squat
45x5
135x5
225x5
315x2
405x2
455x2
495x2
380x5x2 (against greens)
Deadlift
225x2
315x2
405x2
495x2
525x2
395x5x2
Alright. Not bad.
https://www.instagram.com/p/BvNkVL1A...d=vhghguqv3zcy
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03-21-2019, 11:35 PM #1124
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER VOLUME
Squat
45x5
135x5
225x5
315x5
335x5x5
Sumo
225x5
315x5
365x5
405x5
Leg curl 60x5xx15
Leg extension 80x5x15
Cardio 15 minutes
Weighted myself to see how bad vacation ruined me. I’m actually at 290 so 20#s down from meet weight. Good ****. I’ll avoid weighing next week cause I’m sure I will swell up this week just from 2 weeks off.
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03-23-2019, 12:37 AM #1125
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
UPPER VOLUME
Bench
45x10
135x5
185x5
235x5
245x5x5
Incline Bench 155x5x8
Reverse Flys 20x5x12
Behind the neck (irrelevant)
Concentration curl 27.5x4x12
Hammer obliques 35x5x10
First bench session since back so I’ll take what i got. Felt horrible but the vid looked smooth.
https://www.instagram.com/p/BvVfjuLA...=1x8tz346e5ihb
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03-25-2019, 07:08 PM #1126
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER DYNAMIC
Squat
45x5
135x5
225x3
315x2
405x2
475x2
515x2
385x5x2 (green bands)
Deadlift
225x2
315x2
405x2
495x2
545x2
405x5x2
Almost failed top squat cause I got into my head. Got scared. Second rep I pretty much went all “well bitch, get into the hole and work your way out of it” dropped before I could think twice.
https://www.instagram.com/p/BvdCya8g...d=hcftrkis0ueo
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03-26-2019, 07:52 PM #1127
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
UPPER DYNAMIC
Bench
45x10
135x5
225x3 (pauses out)
275x2
315x2
235x5x2 (green bands)
Last pulldown 75x5x15
One arm row 45x5x15
Shrug 85x5x25
Cardio 10
Bench felt rough but just got back.
https://www.instagram.com/p/BvfuSSSg...=11e44oyqdggwi
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03-28-2019, 04:01 PM #1128
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER RAW
Squat
45x5
135x5
225x5
315x5
365x5x5
Sumo
225x5
315x5
385x5
435x5
Lying leg curl 90x5x15
Leg extensions 75x5x15
Sitting calf 45x5x20
Cardio 20 minutes
Feeling better with form. Killing these short rest sets.
https://www.instagram.com/p/BvkcvbFg...d=xut2caviiqxb
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03-29-2019, 05:14 PM #1129
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
UPPER RAW
Bench
45x10
135x5
225x5
265x5x5
Incline bench 165x5x8
Close grip shoulder 65x5x8
Reverse fly 22.5x5x12
Curl 30x4x12
Hammer oblique 45x5x15
Cardio 15
Getting there.
https://www.instagram.com/p/BvnJ3ESA...d=h5kmniwp1c5n
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04-02-2019, 11:30 PM #1130
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Start of 3rd week back from cruise and I weigh -20#s less than my weight a month ago so yay!
Yesterday I learned I’m not gonna be able to go full throttle on lifts with these short ****ing rest times. It’s a bit much especially in flats and learning the form better. 525 felt really bad for a single. So did 405x5x2 and stopped.
So I decided that my Mondays on squat is going to be paused. When the weight gets heavy on squats I act like I’m in Olys and push wrong. So need to get form better and maintain strength AND still lose weight.
So squatted again today and paused 475x2 then against green bands 355x5x2.
Then benched. Had to add a set cause 275 to 315 then 325x2. Pauses weren’t long enough and second rep was a huge grinder. But just started benching again so ehh.
https://www.instagram.com/p/Bvx4PsAg...=13xjym5nyawwx
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04-03-2019, 12:51 AM #1131
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04-03-2019, 08:56 AM #1132
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
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04-04-2019, 05:32 PM #1133
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER RAW
Squat
45x5
135x5
225x5
315x5
385x5x5
Sumo
135x5
225x5
315x5
405x5
445x5
Lying leg curl 100x5x15
Leg extension 95x5x15
Seated calf 55x5x20
Cardio 20
Kill me.
https://www.instagram.com/p/Bv2pItbg...=1bnjitkbykx1m
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04-05-2019, 05:21 PM #1134
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
UPPER RAW
Bench
45x10
135x5
225x5
275x5x5
Deadlift
595
Incline bench 135x5x10
Shoulder press 75x5x12
Face pull 25x5x12
Concentration curl 15x5x15
Hammer crunch 50x5x10
Wow. Felt good benching.
https://www.instagram.com/p/Bv5K7mAA...d=kdzhka7nb54e
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04-08-2019, 05:51 PM #1135
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER SINGLE PLY
Squat
45x5
135x5
225x3
315x3 (wraps)
405x3
495x3
545x3 (full gear)
565x3x3
Sumo
225
315
405
495
545
Today proved why I switched camera angles. I’m high. But it’s fine today cause I’m starting the process.
Sumo in gear is trash. Hate it so much.
https://www.instagram.com/p/BwA918NA...=1wufdrixy86xq
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04-11-2019, 06:09 PM #1136
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER VOLUME
Squat
45x5
135x5
225x5
315x5
365x5
405x5x5
Sumo
135x5
225x5
315x5
405x5
465x5
Leg curls 50x5x15
Leg extension 50x5x15
Cardio 20
Time to deload accessories.
https://www.instagram.com/p/BwIuwnfg...d=tp2yppjdu1jn
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04-12-2019, 06:24 PM #1137
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
UPPER VOLUME
Bench
45x10
135x5
225x5
255x5
285x5x5
Incline bench 155x5x10
Shoulder Press 85x5x(12,12,10,10,8)
Face pull 30x5x12
Concentration curl 17.5x5x15
My energy eating at a deficit is finally balancing out. Hoping to still hit some rep PR’s soon.
https://www.instagram.com/p/BwLU2bQA...=118qxcp3sv7xd
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04-14-2019, 01:50 PM #1138
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04-14-2019, 11:07 PM #1139
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04-16-2019, 05:05 PM #1140
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
MONDAY AND TUESDAY DYNAMIC
Squat
45x5
135x5
225x3
315x2 paused here out
405x2
455x2
495x2
375x5x2 (purple bands)
Then I tried deadlifting. And 545 felt bad AGAIN. Two weeks in a row. So I stopped to do it today and ground up it.
Bench
45x10
135x5
225x3 (paused here out)
295x2
335x2
255x5x2 (purple bands)
Deadlift 565x5x1
One arm lat 55c5x15
One arm row 55x5x15
Shoulder shrug 100x5x25
Cardio 20.
Finally got 565 to move and it felt easy/better.
https://www.instagram.com/p/BwVfH7gg...=1s44e0m98kwjg
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