Week 4: Back

This week will be testing the chest max, so in an effort to conserve energy, I will skip Sunday's and Thursday's chest day. This back day left me with mixed feelings. On the one hand, my grip has greatly improved, as I was able to lift 400lbs with an alternating grip and no straps whatsoever. I remember a couple months ago when I had trouble lifting 350 without the help of straps. On the other hand, I could only really get 400lb up once, before I scraped off the recently healed scab on my shin, bleed everywhere, and lose the focus to get my 2nd rep. Yes, I cleaned it up.

WEIGHT x REPS

Barbell deadlift:

• 135 x 10
• 225 x 5
• 400 x 1
• 330 x 3 x 5 (90-120 seconds of rest in between)

At this point we were stretched for time, so we just did lat pulldowns, instead of the circuit.

Lat pulldowns:

• 180 x 8
• 210 x 8
• 240 x 8

Week 3: Chest Day 4

This workout, like the previous week's, had to be cut short due to time constraints, though not by much. I am fairly confident I will at the very least hit 365 easier, and am very hopeful it will go up another 10 lbs.

WEIGHT x REPS x SETS

Barbell flat bench/ upright row:

• 135 x 10 x 2
• 330 x 3 x 6
• 330 x 2 x 2 (was supposed to hit 3, got gassed)

Week 3: Chest Day 3

Simply reporting the workout, which is a good thing since it went according to plan.

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 315 x 4 x 8 (several minutes rest between each)

Abs:

• Leg raises

Week 3: Legs

Today I decided to try out my recently purchased preworkout supplement, C4. I could feel a huge increase of alertness and energy, but I think I should eat a little bit before I take it next time. By the end of this workout, I started to feel nauseous. Probably due to the extremely high rep counts of these sets..

WEIGHT x REPS x SETS

Abs:

• 30 crunches
• 20 crunches
• 20 crunches

Barbell squats:

• 135 x 10 x 2
• 205 x 20 x 1
• 225 x 20 x 2
• 205 x 20 x 1

Leg curl:

• 110 x 15 x 3

Week 3: Chest Day 2

For the last week or so, I've been rigging my camera phone by propping it up with a 2.5 lb weight and hoping nobody else needs to use the weight rack while I'm filming. I found a pretty cool tip online on how to create a cheap tripod alternative, and requires one tennis ball. I'll be trying it out shortly.

Standard chest day today, I can't wait for new 1RM next week!

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 295 x 5 x 7 (failed my last rep on the 6th set, but came back and finished strong on the last set)

Abs:

• 100 crunches

Week 3: Back

This week is going to be another series of short and sweet posts. I'm happy to report that I am still keeping up with the coan-phillipi program, and all without straps on top of it.

WEIGHT x REPS x SETS

Barbell deadlifts:

• 135 x 10 x 2
• 380 x 2 x 1
• 315 x 3 x 6 (90 sec rest)

SLDL/ Upright row/ Good mornings:

• 185/55/90 x 8 x 3

abs machine:

• 40 abs, 40 obliques

Week 3: Chest Day 1

Today marks the last week of the smolov jr circuit, which is really exciting since that in turn marks the week before new 1RM attempts. I was skeptical of the progress I'd make in 3 weeks, especially with the disappointing first week. It seems like I've been able to keep up with the program, it really comes down to Day 3 and 4 and just grinding through the ridiculously high amount of sets (this past week I only had time to get through 6 of 10..) Regardless of the shortcomings, 275 felt lighter than ever today, and I have high hopes.

Since I haven't really voiced my opinion yet on the differences between Program 1, and the current Program 2, I'll take a few minutes here to list the pro's and cons':

PROS:

1. By happenstance, we initiated the new program with a new, early workout vs. the late afternoon. It has provided the incentive to show up to work a half hour earlier than usual, allowing me to leave around 4:30 every day, as well as free up my afternoon
2. It gives me more time throughout the day to eat, and makes me hungrier earlier. This is a crucial difference from the last program, where eating became a chore.
3. The actual workouts are only a fraction of the time. Before, I was doing about 3 exercises per muscle group, averaging about 15 sets. These workouts are shorter, with about 6-10 sets total.

CONS:

1. These workouts are extremely chest-intensive, and I may be sacrificing accessory work in order to optimize one lift (bench), leaving my shoulders, arms, and any smaller muscles alone. I try to account for this with core work every day, and a high rep workout on leg day, but it may not be enough.
2. Though this workout is less time, it is a 6 day program, which requires my presence in the gym almost every day of the week. I'm about to go out of town, and any thing I do outside of work may affect my program.

Overall I am interested in seeing progress with the smolov circuits, but more so I'm anxious to find out if I can keep up with the coan-phillipi workouts to improve my deadlift. It's supposed to be one brutal day a week, but I've noticed my recovery time is very quick, and it may not be beneficial to wait an entire week before each back day. Once the next couple weeks come, I'll be better able to judge the ramp up.

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 275 x 6 x 6

Dumbbell bent over row:

• 65 x 15 x 3

Abs:

• leg raise 6", 45*, 90*, 45/90 split, switch, 6" (15 sec increments)
• side plank, lift leg, side plank (15 sec increments)
• belly down plank, left leg raise, right leg raise, plank (15 sec increments)
• switch side plank, lift leg, side plank (15 sec increments)

Week 2: Chest, Day 4

This day we didn't get enough time before work to complete the workout, which was a major bummer. I was starting to feel gassed too, but would have liked to at least attempt the last 4 sets. I can tell it is working, I am really interested to see how next week goes. I'll eat big, and make sure it happens.

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 320 x 3 x 5
• 320 x 2, 1 asssisted

Week 2: Chest Day 3

Another quick update to the blog for records only.

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 300 x 4 x 8

I will say this, I am very happy to report that unlike last week, with the proper diet, acclamation to the early workout, and extra few minutes of rest between sets, I hit every rep neeeded.

Week 2: Legs

These next few blog posts will be just the record of the lifts, unfortunately. I have been using the time after work to help with an apartment move, and right now I'm completely immersed in the Olympic games. Go EE.UU!

WEIGHT x REPS x SETS

Barbell squat:

• 135 x 10 x 2
• 185 x 20
• 205 x 20
• 225 x 20 x 2

Leg curls:

• 205 x 15 x 3

Ab leg lifts

Week 2: Chest Day 2

So far, I have mixed feelings about this program. I can handle the first half of the week without a problem (hit every single rep this time), but it becomes a nightmare the last two days. Maybe I'm just conditioned to handle mid-range sets of mid-range reps better, or maybe it's designed to punish everyone the same way. In any case, today's lifts went well. Abs are sore, so I switched to a series of crunches using the machines for a total of 100, all of which hurt.

Simple blog post today, here's the breakdown:

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 285 x 5 x 7

Dumbbell bent-over row:

• 60 x 15 x 3

Ab machine:

30, 30, 10, 30> 100

Week 2: Back

Due to a series of events outside of the weightroom, our morning lifts have been pushed even morning-er, so this week we start at 7:00am sharp. Luckily, my subconscious (the one responsible for getting me out of bed) has obliged and it has generally improved my productivity, or potential productivity, as well as allow me to log an extra hour to my workday and pick up some sweet sweet OT even with a 5:00 departure.

As well, I feel a lot less nauseous during these morning workouts, so my body must have adapted to expect the early expenditure and subsequent intake of calories. Either way, it seems to be an improvement from the last program.

This week's coan-phillipi routine was successful, and I even worry it seemed too easy. I trust that I am doing enough accessory work in the circuit of SLDL, upright rows, and good mornings, I just hope that once the main sets start to go into uncharted territory I can stick to it. I'll start posting the vids of my main lifts next week.

WEIGHT x REPS x SETS

Barbell deadlift:

• 145 x 10 x 2
• 335 x 2 x 1
• 295 x 3 x 8 (90 sec rest between each set)

Circuit (SLDL/ upright row/ good morning):

• (145 x 8/ 60 x 8/ 90 x 8) x 3

Reverse grip lat pulldown:

• 180 x 8 x 1
• 210 x 8 x 1
• 225 x 5 x 1

Laying belly up, leg lift 6", 45*, 90*, split 45*/90*, alternate split 45*/90* 15 seconds each, x 2

Plank, both feet, left leg up, right leg up, both feet, 15 seconds each x 1

Final thoughts: I am doing a bit of research on proper deadlifting technique and have tried to imagine that instead of lifting up the weight, I am pushing the floor away. It is an interesting method, and once the weight becomes significantly heavy, I'll really have to rely on technique, so I hope to develop the right habits early.

Week 2: Chest Day 1

A full two day's rest does wonders to recuperate, and the start of this second week of Smolov Jr felt strong, not that I'm getting my hopes up. Because of its brutal nature, I am abstaining from any other upper body lifts, and instead focusing more of my research and attention to lower body and core. Yesterday, I got a lazy 3 mile jog in, and added a good 15 minutes worth of stretching afterwards. I am still uncertain about the logistics/ types of stretches to engage in to reduce soreness and improve flexibility. Any help on that would be appreciated!

As well as the upper body, I added a new ab routine that, legend has it, is part of the New England Patriot's regiment. The story  is some Joe Swole was minding his own business, when a random big guy asks if he'd like to join him in a cardio workout. Joe agrees, and inadvertently gets schooled by Jermaine Cunningham (go Gators).  I took what I could from the story, and will incorporate to a greater degree than I did today.

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 265 x 6 x 6

Rear deltoid fly:

• 135 x 10 x 1
• 150 x 15 x 1
• 165 x 15 x 1

Abs machine:

100 curls

Laying on back(2x):

• Leg lift 6" off floor, 10 seconds
• Leg lift, 45*, 10 seconds
• Leg lift, 90*, 10 seconds
• Leg lift, split left leg 45*/right leg 90*, 10 seconds
• Leg lift, split right leg 45*/left leg 90*, 10 seconds

Laying on stomach (2x):

• Plank, 10 seconds
• Plank, lift left leg, 10 seconds
• Plank, lift right leg, 10 seconds

Final thoughts: As I approach the third week, I'll start filming each set, since I miss throwing some videos up on each post. As far as ab work, I'll extend how long each interval is, and add more sets.

Week 1: Chest Day 4

Alright everybody, listen up. Take all my optimistic views on smolov, and the hopes that I can successfully carry on for another 3 weeks. And disregard. Today I felt like Samson with a buzzcut.

Maybe it was the back to back chest days, or the fact that today we did 10 sets of 3 reps at 85% of my 1rm (ended up being 310lb). Either way, I left the gym a broken man, mentally more than physically. It was exactly like this guy reviewed on his blog:

[using smolov for squats]Okay, if you are new to the idea of grinding out multiple sets with I’m going to die intensity then listen up. Take 5 to 10 minutes between your working sets. Use this time to focus, eat timbits, jiggle your quads, visualize your next set and work yourself into a frenzy before getting under the bar again. Smolov is not a social guy. Actually, he is very anti-social. Actually, he’s the kind of racist who hates every race. He does not like it when you are daydreaming or talking to fellow bros or checking out chicks. He is greedy and demands your full attention. 

 I knew all of this, which is why I felt even more miserable when I couldn't keep up with the routine.  I had to drop the weight 15lb and was still missing my 3rd rep on almost every single set. For shame. Anyways, here is the breakdown, of which I'm obviously pretty disappointed in. Hopefully Week 2 will be a little different:

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 310 x 3 x 1
• 310 x 2, 1 assisted x 3
• 295 x 2, 1 assisted x 4
• 275 x 3 x 1

Dumbbell bent-over row:

• 40 x 15 x 3

Final thoughts: I wish I could figure out how it is expected to hit 310lb for 3 reps 10 TIMES, but I don't have it yet. I will just eat big, sleep well, and continue next week.

Week 1: Chest Day 3

Four early mornings in a row, yet this time it wasn't as early (8:15). Still, I'm going to keep aiming for a 7:30 workout, with the advice you guys gave me and report back about whether it helped with the fatigue and nausea.  Because of the late start today, I was only able to do the smolov lift, but that alone felt pretty brutal.

Once again, I took progressively longer periods of rest, and I failed on the very last rep (purely mental). That  is really the bread and butter behind this program, and why it works. Despite the exhausting amount of sets, and the high %1rm, the difference is between thinking "I can probably do this" and "I must do this". The day is only a success when I complete each set, and failing on the last rep is my way of postponing the fatigue until it's just too much.

This was the lift today:

WEIGHT x REPS x SETS

Barbell flat bench:

• 290 x 4 x 7
• 290 x 3, (1 assisted) x 1

Final thoughts: I was surprised at the effort I was able to give in the last few sets, especially in cranking out the last rep. I've never hit the sticking point, and succeed, so often. I guess that's really the point in doing so many sets in a row.

Week 1: Legs

Three days of morning workouts in a row, got to be a personal record. And for all the extra time it has allotted me in the afternoons, I am beginning to see a pattern of some drawbacks that also come with this change. For one, as I mentioned before, I have from the time I throw my lunch and work clothes together, through the drive to the gym (about 10 minutes), to scarf down any sort of sustenance to keep me fueled for the workout. Today I got half a cinnamon raisin bagel down before I pulled up, and I felt pretty nauseous throughout. I don't want to blame too much of my fatigue on lack of energy, but it is what it is.

The second downside is that I don't have time to head back home and blend up my revered svunt shake, as I drive straight to work and do a parking-lot deck change before heading in (I'm pretty sure nobody has seen me yet, but it wouldn't surprise me if there was a new rumor about the poor guy at work who lives out of his car). So, this obviously impacts my protein and caloric intake. Convince me otherwise, but I find it difficult to come home nearly 10 hours later and ingest the post-workout shake and expect anywhere near the same results as if I had taken it within 30 minutes of the workout. This issue I hope to find a workaround to (bring a refrigerated pre-blended shake with me in the morning comes to mind), but if you guys have any ideas, I'd love to hear them.

So, as stated, this workout was a little bit uncomfortable, and as the two-day window for maximum DOMS soreness kicked in from deadlifts, I was a bit of a wreck. Main issues were immobility, soreness, fatigue, and nausea, but I think most of these will diminish as the weeks continue. As I pick up running, I'm going to spend some of my down time stretching and trying to add to my hip and knee flexibility.

This is the basic, yet effective, breakdown for leg day:

WEIGHT x REPS x SETS

Barbell squat:

• 135 x 10 x 2
• 225 x 12 x 1
• 245 x 12 x 2

Leg curl:

• 135 x 12 x 3

Ab machine:

• 135 x 75

Final thoughts: I may take the hypertrophic aspect of leg day and do one better; setting the reps to anywhere in the 15 to 20 range. Weight is a secondary priority to form, and I want to really get used to a deep, legitimate technique.

Week 1: Chest Day 2

Two days of morning workouts, and I have noticed a couple things I can do better: eat something before, and bring a water bottle. A good amount of my fatigue comes from the much more strenuous workout, but it doesn't help that my last meal is the dinner 10 hours before.

Today's chest workout went from Day 1's 6x6 at 70% to 7x5 at 75%, and it was a slow, steady battle. Each set required more and more rest, and I was sure I would fail by my fourth, if not fifth set. Right as I began my last set, a perfectly timed 'Tubthumper' started blaring across the gym, but I could still only squeeze out 4 of the last 5 reps. It was a battle, but even when I lost, I won.

Here is the breakdown:

WEIGHT x REPS x SETS

Barbell flat bench:

• 275 x 5 x 6
• 275 x 4, 1 assisted on the last rep

Reverse peck fly:

• 135 x 15 x 1
• 150 x 15 x 1
• 165 x 15 x 1

Abs:

• 75 crunches

Final thoughts: The accessory work from Day 1 (dips) was probably not a good idea, given I only have one rest day between each lift day. I am a little nervous about Day 3, but I'm going to be prepared!

Week 1: Back

This new program was created to focus on the weaknesses of my last program in order to improve. I took that train of thought a bit further, and decided that in order to take fuller advantage of the day, we change the schedule to lift mornings from 7:30-845, as opposed to late afternoon at 5:30-7:00.

First thoughts on the coan-phillipi routine are positive, I was glad to make each lift without difficulty. After gauging people's feedback, I decided to attempt all lifts without straps, and in retrospect I'm glad I did. I have a deep respect for lifters who can handle it without straps, and this program's massive amount of reps will help build grip strength. I will definitely need to take time throughout the week to stretch my legs and back, because it ripped everything to shreds.

Here is the breakdown:

WEIGHT x REPS x SETS

Barbell deadlift:

• 335 x 2 x 1

Barbell speed deadlift (90 sec rest between each set)

• 265 x 3 x 8

Circuit (90 sec rest between sets, 2 min rest between circuit)

     Stiff leg deadlift:

• 185 x 8 x 3

     Upright row:

• 50 x 8 x 3

     Good morning:

• 80 x 8 x 3

Reverse grip lat pulldown:

• 180 x 8
• 195 x 6
• 180 x 8

Ab machine:

• 90 x 40

Final thoughts: The speed deadlifts were light enough to power through, yet began to feel heavy near the end of the 6th, 7th and 8th set. I'm glad to have a week to recuperate, and hope that I can keep up with the progression I set.

Week 1: Chest Day 1

As I prepared for the week ahead, I headed to BJ's for some whole sale sustenance. Being able to prepare mass quantities of food to eat throughout the week saves me tons of time each morning, so I picked up 6 pounds of chicken and a huge pack of frozen veggies, and baked them together to pack in tupperware for lunch. I took an 18 count of eggs, and tossed them all in a pot to hard boil, then zipped 3 to a bag for a bit of breakfast. Picked up a 12-count of oversized muffins, and a 9-count of bagels to vary as my morning carbs. All the prep time on a Sunday night pays off as I take 30 seconds to throw about 2500 calories into my lunchbox.

Aside from the self proclaimed victory at the supermarket, I began day one of the smolov jr program. It was exciting, and I noticed a huge difference in the mental focus between my traditional workout and the endurance required for smolov. Six sets of six reps is deceptively long, and I was taking excessive rest for at least a couple minutes to recompose as much as possible. I believe when following this program it is important to rest up and hit the set no matter how long it takes. Here is the breakdown:

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 1
• 255 (70%) x 6 x 6

Reverse fly:

• 135 x 10
• 150 x 10
• 165 x 10

Dips:

• BW x 15 x 3

Ab pulldown:

• 8 x 15 x 3

Final thoughts: This was a great first day, all sets were successful, and I like the idea of coupling the opposite muscle group so some variation of a rear deltoid exercise will probably coincide with chest work.

Creating Program #2

Background Info

It's been a few weeks since I last posted, and I've been enjoying the extra time off in the evenings. It felt like an actual, physical block of time that I had regained, to spend however I wanted. However, as always, the refreshing time off became routine, and it was starting to feel like time lost when I thought back to what I was doing with those hours in the gym. So, as promised, here is my post detailing the thought process I went through to develop my new program, which should take the next 10 weeks to finish.  I wanted to reflect on the progress I had made, the challenges I faced, and the areas I really felt needed the most improvement.

I finished my last program with a wish-list of items to focus on. After plenty of research, I realized that I could include a rigorous deadlift cycle, without compromising my other two lifts. On the contrary, what I am planning will actually involve no less than FOUR days of bench per week, but more on that later. Recalling the 'pillars' of this program, I want to: monitor my ~4k daily caloric intake, include several days of cardio and core strengthening, and improve my deadlift significantly. I specifically chose the areas that I found myself ignoring, so that I can improve and maintain a more balanced routine.

I'll go over each aspect of the workout by muscle groups, as each one follows a unique, and proven, method. Here is the week's layout:

Sunday: chest/core
Monday: back/core
Tuesday: chest/core/run
Wednesday: legs/core
Thursday: chest/core/run
Friday: chest/core
Saturday: run

Chest: Smolov Jr (4 week cycles)

The way I handled this muscle group was the biggest surprise, but actually makes the most sense to me. I'll start by saying that there are several specialized programs out there, for intermediate to advanced lifters who want to maximize their 1RM, which is what I'm trying to do with the 3-4-5 challenge. These programs vary wildly in their strategies to optimize the same variables in their own unique way.. #sets, #reps, volume (how many sets per week), accessory work (exercises you do in addition to the main lift), and technique are the main ones. One of these programs is the Smolov Jr routine (an abridged version of the Smolov). It requires 4 days each week, and runs for 3-4 weeks at a time, so I was highly considering using it for my deadlift. However, I believe this makes the perfect upper body split, and complements my naturally strong chest. I believe I can push my max from 365 to 380 or higher on this routine, and since it only spans 4 weeks for the first cycle, I can change my mind if I really have to.

Back: Coan-Phillipi (10 week cycle)

I attempted to follow this very same routine before, but I made an impossible goal (add 120lb in 10 weeks). This time around, I'll be more reasonable, and track an increase from 405>455 in 10 weeks. I was initially planning on using the Smolov Jr routine to improve my deadlift, but I don't think my back is as prepared for that intensity as my chest is. The Coan-Phillipi routine applies a good amount of assistance work as well.

Legs: High set/ Low rep (10 week cycle)

 My squat was highly improved as a result of my last program, with a 415 PR (though I can still work on depth). I don't want to overwork my lower posterior chain, especially with a rigorous deadlift routine. There was nothing wrong with what I was doing earlier, and I intend to continue a mild variation of the typical high set/ low rep program I used before, with some additional accessory work like leg press and leg curls.

Core work:

I have never been a fan of targeted abdominal or lower back work, yet I know the huge potential for overall strength gains that come from a strong trunk. I have incorporated 6 days of core workouts, and plan on mix and matching a wide variety of ab exercises, probably doing a circuit of 3 each day. It may be overboard, and if I find it interfering with my leg or back days, I'll adjust to a more reasonable amount.

Run: 3-5 miles (10-15/week)

In the realm of fitness, my strength gains have fallen pretty sharply in the anaerobic side, which is great. I want to maintain more balance, and improve my cardiovascular system to lower blood pressure (which, sadly, is raised by anaerobic activity like powerlifting).  Running 3 days a week on upper body or rest days should still be considered muscle growth/ stimulation since it's relatively low mileage. I was keeping up with 3 mile runs earlier this year, so this shouldn't be too far a stretch.

I'm providing the sites I used as resources below:

This guy did pretty much what I plan to do

nice review on coan-phillipi routine

interesting alternative workout, based on high set/low rep

ab routine 1 ab routine 2

hip mobility

Week 12: Chest pt.2

Wrapping up the last chest day for this program, I felt it was only right to stick to the original goal (even though I already accomplished it) of benching 3 plates, so for my working sets, I attempted the maximum amount of reps at 315. Glad to see some improvement there (with the help of some jack3d preworkout energy powder), after the previous disappointments. I am spending more and more time observing what went right and wrong with the past 12 weeks, in order to customize an even better program following this one.

The pillars of my next routine will be diet, core strength, cardio, and deadlifts. Two of the four (diet, deadlifts) are not so far out of my comfort zone, since I thoroughly enjoyed practicing good habits with both, but just need to kick it up a notch. The second pair (core strength, cardio) have been my nemeses throughout my fitness venture, and it will be a true test of will as I center the program around them.

Anyways, here is the breakdown for today:

Barbell flat bench:

• 135 x 10
• 135 x 10
• 225 x 3
• 315 x 4, 5 assisted
• 315 x 4, 5 assisted
• 315 x 3, 4 assisted
• 225 x 9 paused reps

Dumbbell incline bench:

• 75 x 10
• 95 x 9
• 105 x 6

Pushups

10-1 intervals

Final thoughts: saw some improvement with my 3-plate lifts, which was great. I am unsure how much my bench will suffer by putting it on the back burner, but I expect throwing it in to the mix once a week should keep it from dropping too much.

I'd also like to point out the huge difference between having a competent spotter (1st video), and having an amateur spotter (2nd video). A good spotter will lift the weight 80-90% for you off the rack, and position it directly over your chest. He will also keep his hands at his sides until there is visible struggle. I'm not ragging on the 2nd spotter other than to say, if you do it his way, please leave the gym immediately.

Week 12: Shoulders + Arms

As the final shoulder day, it seemed a pretty average affair. Back to eating throughout the day, I am preparing as best as possible for the next chest day, hoping this work will aggravate just enough fiber to repair itself into a steelier, more resilient muscle ready to pick things up and put them down.

Not much to write home about on this one, which is something I've also noticed and plan on changing: for my next routine, I will pick a specific topic and enhance the post to be something more enriching than a copy of my workout results. I apologize to the three or four people who check this blog, but promise to make it more interesting from here on out. Here is the breakdown:

Barbell standing overhead press:

• 95 x 10
• 145 x 6
• 155 x 5
• 155 x 8
• 135 x 12

Barbell upright row:

• 95 x 12
• 115 x 12
• 135 x 12

Cable curls:

• 70 x 15
• 90 x 15
• 110 x 15

Cable triceps overhead pull:

• 90 x 15
• 100 x 13
• 110 x 13

Pullups:

• bodyweight x 10
• BW x 10
• BW x 10

Final thoughts: I never really liked shoulders and arms day.. and I don't have plans of keeping it in my next program, possibly just bits and pieces for assistance work. 

Week 12: Legs

Following suit from the previous workout, my body has lost steam, and continues to show an anticlimactic finale. I was disappointed yet again with a stalled attempt of my previous 1 rep max, viewable below.

Just goes to show, results in the gym are 80% diet, 20% effort. A hard lesson to learn, and I've repeated this mantra throughout the entire program, so I'm not the least bit surprised. I am already scheming for the next program, which will be somewhat drastically different from this one, but will definitely focus on nutrition and leg work.

In any case, here are the results from my final week of legs:

Barbell squats:

• 145 x 10
• 145 x 10
• 285 x 3
• 345 x 3
• 375 x 2
• 415 x FAIL
• 325 x 6
• 235 x 15 (this actually burned, I was so aggravated at the stall that I kept pushing here)

Cable front step up:

• 15 x 15
• 15 x 15
• 15 x 15

Final thoughts: lack of ab work, lack of cardio, lack of nutrition, are the top 3 errors I plan on structuring my next program around. It is obvious the deadlift is lagging by and large, so I will forsake the other muscle groups for now and work out a smolov- based routine centered around legs and back. More on that later.

Week 12: Chest

FINAL WEEK AHEAD! I want to start this week by saying, to anyone checking the thread out, thanks for sticking around for the twelve weeks of progress, I have really enjoyed posting the workouts, and have benefited from the talking points, as well as the exercise of regimenting and monitoring my routine. I will continue this blog once I pick up a new routine, and definitely will keep on track to reach the 3plate/4plate/5plate goal!

Today's bench day was a little bittersweet, since I am still semi-recovering from the inconsistency the last couple weeks brought to my training. Coupled with a lack in caloric intake, it was honestly better than I expected, and after the first couple failures, I reset my focus today towards prehab for my last chest day on Thursday.

The one rep maxes from a few weeks ago were missed today, so instead I took Mr. Gorman's advice and pumped out a few sets of paused-reps, wherein you lie the barbell across your chest, unflexed, and focus on the explosion upward. Other ancillary work like compound sets combining dips with pushups also will hopefully prepare for the next chest day. Here was today's breakdown:

Barbell flat bench:

• 135 x 10
• 135 x 10
• 275 x 1
• 335 x 1
• 365 FAIL
• 365 FAIL
• 225 x 8 paused rep
• 225 x 8 paused rep
• 225 x 9 paused rep

Dumbbell incline bench

• 70 x 10
• 90 x 10
• 105 x 6
• 115 FAIL that was heavy! I saw a pretty big dude benching 120s so I thought I could at least get 1 up. I was sadly mistaken.

Dips/ Pushups

• 15/10
• 15/15
• 15/15

Final thoughts: This was a pretty solid workout, considering I missed the 1rep maxes I was able to do a few weeks ago. I am going to be more careful to eat enough the rest of the week and see how it goes.

Week 11: Back

This has been the first back workout in over 2 weeks, but nothing prepared me for the utter loss in progress that occurred here. I was concerned, but after my success on leg day with a 415 lb squat, was grossly unprepared for the lack of leg and back strength needed to hit my previous deadlifts. It was rough. It was painful. It was humiliating. My deadlift has gone down from a 415x2 rep to a 365x1.. just not going to cut it. I am disappointed, but hoping that the last week will see at least some improvement.

Here is the breakdown:

Barbell deadlift:

• 135 x 10
• 135 x 10
• 275 x 1
• 365 x 1
• 405 FAIL
• 405 FAIL
• 385 FAIL
• 275 x 10

Machine lat pulldown:

• 195 x 10
• 210 x 10
• 245 x 8

Final thoughts: This was a wake up call, namely in that I was avoiding the reality that I needed to give deadlifts the most attention and instead left them to dwindle down. I can't be all that disappointed overall, seeing as I've effectively added 50 pounds to my bench, and about 80 pounds to my squat, but the deadlift has been a constant stall. I am going to give week 12 my all, and hope that I can recoup some of my losses here.

In the future, after this program is over, I will most likely pursue a smolov-based routine centered around deadlifts, or else a coan-phillipe routine on a longer timeline than the one I gave myself this time.

Week 11: Shoulders + Arms

For accessory work, we decided to incorporate a little more forearm action, as well as continue to use a full-body exercise with standing shoulder raise. Nothing really to report in this post, since I was really trying to rush this one. Might be the weather, or that I'm getting preoccupied with work, but this past week was hit or miss with my focus. Here's the breakdown:

Barbell standing shoulder press:

• 95 x 10
• 145 x 10
• 165 x 5
• 165 x 5
• 95 x 17 (wanted to rep til failure)

Forearm crank roll:

• 10lb up and down
• 10lb up and down
• 5lb up and down x 2

Barbell preacher curl:

• 60 x 10
• 60 x 15
• 60 x 15

Cable tricep overhead extension:

• 60 x 15
• 60 x 15
• 60 x 15

Weekly 11: Legs

Another quick recap, albeit with one major achievement: I was finally able to cross the 4-plate squat off the list! I have to admit, this workout session was preceded by a dose of C4 with NO3.. I could feel my skin tingling, but am unsure the extent this applied to my lift. Not only did I squat 4 plates, but the bar itself was an extra ten pounds heavier than standard, making the lift 415 total. Video included below:

Barbell squats:

• 145 x 10
• 145 x 10
• 285 x 2
• 345 x 2
• 375 x 2
• 395 x 1
• 415 x 1 NEW RECORD

Machine leg press:

• 360 + carriage x 10
• 450 + carriage x 10
• 500 + carriage x 10

Cable leg ups/ bodyweight jump:

• 15 x 10, 10
• 15 x 10, 10

Week 11: Chest

Marking the second to last week of my program, I am going to bypass my usual recap and just post the numbers (trying to play catch up). Here's the breakdown:

Barbell flat bench:

• 135 x 10
• 135 x 10
• 275 x 2
• 315 x 2
• 335 x 1, 1 assisted
• 325 x 2
• 225 x 14

Dumbbell incline bench:

• 75 x 10
• 85 x 10
• 95 x 9, 1 assisted
• 95 x 6
• 60 x 12

Cable crossover:

• 16 x 10
• 16 x 10
• 16 x 10

Week 10: Rest Week

This was unintentional, but with a vacation in Niagara Falls from Saturday through Wednesday, I was pretty much derailed. I did manage to squeeze in a chest workout on Friday, in order to keep from getting too stale.. luckily not too much changed, though the strength loss was pretty noticeable. Good thing the vacation was worth it! Plus, the extra week of rest may be a good thing, we'll see how the last 2 weeks of this program go.

Barbell flat bench:

• 135 x 10
• 135 x 10
• 275 x 2
• 315 x 2
• 335 x 1, 1 assisted
• 335 x 1, 1 assisted
• 335 x 1, 1 assisted

Barbell reverse grip flat bench:

• 135 x 15
• 135 x 20

Dumbbell incline bench:

• 70 x 10
• 85 x 10
• 95 x 7
• 95 x 4

Machine pec deck:

• 210 x 10
• 225 x 7

Run:

9:50 mile (terrible)

Week 9: Shoulder + Arms

Accessory work, though important and intense in its own right, is still pretty boring. But at least I felt pretty beat up afterwards, so I'll chalk it up to another successful workout. We incorporated a cardio routine at the end with a combination of upright rows, clean and jerks, jump squats, and romanian deadlifts (rdl), which really caused some needed fatigue. This routine was suggested by my workout partner based on Terry Crews' alleged workout while training for The Expendables.......

Breakdown:

Barbell standing shoulder press:

• 105 x 10
• 105 x 10
• 125 x 10
• 145 x 10
• 145 x 10

Dumbbell side/front/rear deltoids:

• 30/30/30 x 10
• 30/30/30 x 10
• 30/30/30 x 10

Dumbbell standing bicep curl:

• 40 x 10
• 40 x 10
• 45 x 10

Machine rope pulldown:

• 160 x 15
• 160 x 15
• 170 x 15

Ab rotation machine:

• 40 x 10 each side
• 40 x 10 each side

Ab crunch machine:

• 180 x 20

Week 9: Legs

In my research this past on how to improve my squat form, I stumbled upon a few very helpful blogs, especially this one:

http://www.dieselsc.com/how-to-squat/

It gave me the idea to switch to a 'powerlifting' stance, in order to activate more muscle groups and make it easier on my body. I felt a lot more in control, but still need to work on my hip mobility as I lower myself into the hole. I felt about as far down as my hips would safely flex, but looking at the footage afterwards, I am still a couple inches too high to consider it a true rep. Afterwards, I focused on some accessory work that would help my hamstrings and glutes, which are the weakest part of my legs at this point. Breakdown to follow:

Barbell squats:

• 145 x 10
• 145 x 10
• 285 x 2
• 345 x 2
• 365 x 2
• 375 x 2
• 395 x 2 (all assuming the bar was 55lb, if not, -10lb each)

Dumbbell split lunges:

• 25 x 10
• 30 x 10
• 30 x 10

Glute hamstring raise:

• 150 x 15
• 150 x 15
• 150 x 15

Dumbbell side bends:

• 90 x 10
• 90 x 10
• 100 x 10

Week 9 Progress Pics

Thought that after my big chest day, some progress pics were in order.. I'll do another one after Week 12, probably of my entire body (honestly my legs have seen the most improvement from this program).

Week 9: Chest

I am amazed at how consistently chest day correlates to huge gains and progress. I always knew chest was my forte, but these last few weeks have me feeling like Neo, shedding my previous limits and reaching for the sky! Cheese aside, I have made a 50lb increase on my bench max in the past nine weeks, something I really never thought would be possible. It is only a matter of time, and some improvements on my technique, until I reach another 50lbs from here.

Today's experience at the gym was further enhanced as I did something I normally never do: interact with the other lifters around me.  There was a group of three average-looking bros benching next to me, all lifting between 400 and 550lbs, easily one of the most impressive feats I've seen at this gym. I was in awe, and had to get some background on these guys, so I asked their bodyweight, and what kind of supplements they used. They ranged from 160 (!!), to 215, to 270 lbs, and admitted to being 100% natural lifters, relying on excess calories from Chipotle to get their energy. I am still skeptical, but regardless of what was said, no more than 10 minutes after the small talk with them, a random guy approached me to ask my bodyweight, and commented on how impressed he was with my lift (a new PR of 365). I was already feeling on top of the world for adding 20lbs to my previous PR from a few weeks ago, when another random, much bigger, guy approached me and proceeded to offer me advice on my form. Turns out, this guy (Norman Gorman), is a 48 year old powerlifter who just recently broke Florida's bench record for his age bracket. Amazing.

So, once again, today was a huge success and I look forward to continuing the progress. Here is the breakdown:

Flat barbell bench:

• 135 x 10
• 135 x 10
• 275 x 1
• 335 x 1
• 355 x 1 (new PR)
• 365 x 1 (newer PR)
• 375 FAIL

Dips

• 10
• 15
• 20

Pec Deck:

• 165 x 10
• 195 x 10
• 210 x 10 (new record)

Abs

• 60 x 20
• 50 x 20
• 40 x 20

Week 8: Back

For what I need out of the gym, LA Fitness has been almost perfect. I have never waited longer than 10 minutes for a power rack, always had clips available, and up until recently, found the equipment preferable to other gyms (the plates have rubber linings and have nice texture). I realized a couple weeks ago, however, that some of the barbells are standard 45lb pars, and others, for unknown reasons, are slightly fatter, 55lb bars.

Why?

I can only imagine it's to offer the patrons of this gym the option of, maybe, working on forearm strength as it has an added 2-4mm in diameter. Other than that, it's nothing short of frustrating, when you don't realize until too late that what you thought was a 405 pound load, became 415. Ugh. Not that I should be that bent out of shape for a 10lb difference, maybe I'm just still disappointed in how far below 495 I am right now.

Barbell deadlifts:

• 145 x 10
• 285 x 8
• 415 x 2
• 395 x 2
• 395 x 3
• 325 x 3 (2 min rest)
• 325 x 3 (2 min rest)
• 325 x 3

Barbell shrugs:

• 235 x 5
• 235 x 5
• 235 x 5

Barbell bent-over row:

• 45 x 8
• 70 x 8
• 90 x 8

Reverse lat pulldown:

• 150 x 10
• 180 x 10
• 210 x 8

Week 8: Chest pt.2

For all of my complaints with the progress I am (or am not) making on my other two lifts, I have nothing bad to say with my benching. None whatsoever. Today was another day of progress, and even though we started with incline and worked towards flat, I felt strong in both, and improved my lifting once again.  It might have been due to the intense lunch I ate at Giant Panda, a new Chinese all-you-care-to-eat buffet, but then again I missed my breakfast today. In any case, here is the breakdown:

Barbell incline bench:

• 135 x 10
• 135 x 10 (notice lately we've only warmed up twice.. it was probably a waste of energy and time getting a third set of warmups in to be honest)
• 205 x 3
• 235 x 3
• 245 x 2, 1 assisted (better than last week)
• 245 x 2, 1 assisted
• 225 x 6

Dumbbell flat bench:

• 90 x 10
• 100 x 10
• 110 x 10
• 120 x 6
• 100 x 10

Dips;

• 10
• 10
• 10

Machine Abs:

• 110 x 40
• 110 x 40

Final thoughts: Again, not much to be said for my progress here. As we approach the last third, with 2-rep sets, I imagine I will be making even bigger lifts. Pretty excited for that!

Week 8: Shoulders + Arms

Today was a bit of a free day, since I generally want to target my deltoids, biceps and triceps, as well as work on any part of my upper body that will translate into either squatting, benching, or deadlifting. Last week we attempted some farmer's walks, which went over so-so. So we replaced it with standing shrugs (holding a shrug for 30seconds), which seemed to be doing something since my traps, forearms, and even core felt tight afterwards.

I can't believe this week is wrapping up the 2/3rd mark of the program! The last third (weeks 9-12) will see one less rep per set, so I'll be lifting even more weight for 2, hopefully. Anyways, here is today's breakdown:

Dumbbell shoulder press:

• 60 x 10
• 75 x 10
• 85 x 9
• 95 x 5 (wanted to see if I could get 95, knew it wouldn't be 10, but that's the heaviest I've lifted yet)

Dumbbell side delt/ front delt/ rear delt raise:

• 30 x 10/10/10
• 30 x 10/10/10
• 30 x 10/3, 25 x 7/10 (had to decrease weights)

Machine paused shrugs:

• 3 plates a side x 30 seconds
• 3 plates a side x 30 seconds
• 3 plates a side x 30 seconds

Superset: Machine rope bicep curl/ machine tricep push:

• 60 x 10/ 70 x 15
• 60 x 10/ 70 x 15
• 60 x 10/ 70 x 15

Close grip pullups:

• 15
• 10
• 10

Abs:

• 110 x 20
• 90 x 15

Supplements + Diet update

I've been meaning to write a quick anecdote on how I have been able to add and maintain weight throughout this program, and now that I've been asked the question, I'll take the time to do it.

One can sum up my dietary habits into three big changes, none of which were that difficult to set into motion:

1. Taking my multivitamin and fish oil once a day, every day
2. Cooking in bulk, and portioning out my meals using tupperware or ziploc baggies throughout the week
3. Creating a massive proteing/gainer shake to consume after my workout

1. Taking my multivitamin and fish oil once a day, every day


Buying from Bodybuilding.com is hands down the best way to acquire your supplements, for many reasons. Aside from the lowest prices online (which is lower than you'd find at brick-and-mortar stores), they offer you up to 3 free samples on protein, pre-workouts, fish oils, or other niche supplements. The shipping is standard, yet because of their distribution in Jacksonville, it usually arrives within 1-2 days of ordering, so if you can stick it out for a 48 hours, this is the way to go.  I have never used fish oil or multivitamins before starting this program, but from the reviews, it seemed like a staple from all ranges of athletes. I can't say I feel a major difference, but I don't feel sore and I've been making steady gains so they may be working..

2. Cooking in bulk, and portioning out my meals using tupperware or ziploc baggies throughout the week


It's cheaper than buying lunch (which I still occasionally do if I want some Pollo Tropical or Del Taco), it's an easy way to track your macro nutrients, and it's usually pretty tasty. I have made some variation of the same meal for the past 3 or 4 weeks, but it always contains rice, chicken, and vegetables.  In the picture I am showing what I ate today: yogurt, chicken fried rice, del taco (love the coupons), a liter of chocolate milk.. and then I'm ready for my workout. After I drink the milk, I refill the liter a couple times with water.  Once I finish my workout and have my shake, I eat a medium sized dinner, usually pasta.


3. Creating a massive proteing/gainer shake to consume after my workout


I highly, highly recommend Muscle Juice as a protein powder to those who have a high metabolism, or to those who are trying to gain weight. It does have high amounts of cholesterol (though remember, dietary cholesterol doesn't equal body cholesterol).. but it is loaded with carbs, L-amino acids, protein, fat, and over 1000 calories per full serving. I usually create a monster shake with 2-3 cups of milk(300cal), 1/2 serving of Muscle Juice (500 cal), 1 banana, 1 scoop peanut butter, 1 tablespoon honey, and 1 cup frozen berries.

My caloric intake is not nearly up to where it should be (probably about 1000 calories less), but it's more than I've normally eaten as well, which has made a big difference in my recovery and progress.

Week 8: Legs

In an effort to work on technique, I implemented several pieces of advice received from last week before going into squats:

1. Reduced 3 sets of warm ups to 2, to avoid excessive lifting before the working sets
2. Reduced lift by about 30 to 40 lbs, to readjust balance
3. Brought out a dumbbell to serve as a stool for touch-and-go squats, to increase depth
4. Avoided the knee turns as I came out of the hole

My form can still use work, though I think another limiting factor is my underdeveloped hamstrings and core strength.  We switched the accessory exercises today to focus on stabilizing and mobility, by doing long stride lunges and glute raises. I may throw in another leg exercise in a few days on Back day.

The results were obviously less impressive numbers than before, but it's better to readjust now than continue to struggle with broken form. Here is the breakdown:

Barbell squats:

• 135 x 10
• 135 x 10
• 245 x 3
• 295 x 3
• 335 x 3
• 335 x 1 (tried a narrower stance, and failed)
• 315 x 3

Machine glute raise

• 150 x 10
• 150 x 15
• 150 x 15

Dumbbell Long stride lunges:

• 35 x 10
• 40 x 10
• 45 x 10

Abs:

75 crunches

Final thoughts: I feel like the problem with trying to fix any of the three big lifts is that the other two, and the rest of my workout is compromised. I think the only really effective way to fix my squats is to work on them three days a week, but I can't do that without decreasing my focus on the other muscle groups. I'll slip some more leg work into my routine, I just hope it doesn't drag the workouts on too long.

Week 8: Chest

Happy Memorial Day weekend! I hope everyone used the extended weekend to their advantage. Whether it was to be with family and friends, to reflect on lives lost or lives still living, to set new challenges or conquer old ones.. for the purposes of this blog, the long holiday gave my body an additional day of rest, which was put to good use today as I upped the ante and increased my lifts.

As I plan to add accessory work to my squats and deadlifts, I still see no wall on my chest routine, so until then it's same old, same old. I did read up on a complaint someone was having about not seeing improvement after several months of lifting, and the consensus was there was too much warm up volume.. so I tweaked my typical 3 set warmup and decreased it to 2 sets. I don't know if that had anything to do with my improvement, but it didn't hurt. Here is the breakdown for today:

Barbell flat bench:

• 135 x 10
• 135 x 10
• 245 x 3
• 295 x 3
• 325 x 2, 1 assisted
• 325 x 2, 1 assisted
• 275 x 6 (huge finish)

Barbell incline bench:

• 195 x 10
• 195 x 8
• 195 x 8
• 185 x 8 (just not feeling it like I should have.. incline is awful)

Pushups:

• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Abs:

• 30 x 90
• 31 x 110

Week 7: Back

Welp, today was one of those days.. I had been dreading this, but eventually it had to happen; my routine has surpassed my lifting ability.. the back program I'm following was definitely not tuned to be realistic (well over 100lb increase in 10 weeks), and frankly I'm surprised I was able to stick with it for this long.

So getting back to what I was alluding to in the last post, the one thing that has become obvious to me in the last week (as I start to see a plateau in progress), is the need for more accessory work in order to aid my big-three lifts. I had asked r/fitness for a form check on my squats, and the main feedback was to deload and work on depth, and work on hamstrings and glutes. As far as my deadlifts go, lower back extensions, pull ups, and face pulls can serve as the assistance to strengthen my upper body.  With five more weeks of this 'program', I feel like without changing much the extra attention to supplement these lifts will be a good move.

Here is the breakdown:

Barbell deadlift:

• 135 x 10
• 225 x 8
• 315 x 5
• 455 x FAIL
• 455 x FAIL
• 455 x FAIL
• 415 x 1 (thank goodness)
• 375 x 3
• 375 x 3
• 375 x 3
• 375 x 3
• 375 x 2

Wide grip pull ups:

• 3 sets of 10

Abs machine:

• 50
• 30

Week 7: Chest pt. 2

As the inverse of Chest pt. 1, I find it not as exciting to power through incline bench first, though it also means a higher rep count for flat bench. This workout was a little stagnant, with numbers close to what I was doing three or four weeks ago. Not too exciting, but slight progress nonetheless.

I am on the verge of a program recomposition to address some accessory work that has become apparent this week. More on that later, here is the breakdown:

Barbell incline bench:

• 115 x 10
• 115 x 10
• 115 x 10
• 185 x 5 (accidentally repped 5 instead of 3)
• 245 x 1, 2 assisted
• 235 x 3
• 235 x 3
• 235 x 3
• 245 x 1, 2 assisted

Barbell flat bench:

• 225 x 10
• 245 x 8
• 245 x 9 (so close to 10!)
• 245 x 8
• 245 x 7

Pushups

• 45 consecutive pushups

Final thoughts: I have already changed my back routine to a more aggressive program, and have looked into smolov jr cycles for benching. The probably outcome is going to be a hybrid that takes advantage of my 2-day chest routine each week, with more than the tedious routine I have used the past 7 weeeks. I will update the blog when I decide what to do next week.

Week 7: Shoulder + Arms

Today we took liberties with our list of exercises, mainly because of a bit of advice I had read earlier this week on increasing forearm strength, in an effort to improve grip for deadlifts. Among the countless isolation exercises to choose from, the farmer's walk was touted repeatedly as a great full body workout with an emphasis on grip development. So we implemented that in today's workout, which had a varied response. I liked the pump it gave my arms; as I clenched my hands I could really feel the blood pumping out of my skin. I took a reality check, though, as I had to stop and reset my hands several times throughout the estimated fifty meter walk. The rest of the day felt a lot like meandering around the weight room with no focus, but I'm ok with that being shoulder/arm/rest day.

Breakdown below:

Seated dumbbell shoulder press:

• 60 x 10
• 75 x 10
• 85 x 10
• 90 x 8 (not sure if a personal best, but definitely impressed that I could nail these)

Farmer's walk:

• 90 x 50m
• 105 x 50m (paused at 35m)
• 105 x 50m (paused at 25m, 35m)

Machine tricep pushdown:

• 10 x 10
• 11 x 10
• 12 x 10

Barbell bicep curl:

• 75 x 10
• 75 x 10
• 75 x 10

Week 7: Legs

Another grueling day of legs, with some questionable form on the squats, but it got done! I had a feeling I would be out of juice if I kept the heavy sets for last, so I scooted them up to 3rd and 4th set, which helped me crank them out (I really don't think I had an ounce of energy left for five minutes after the 4th set).  My breathing was a big problem, but you be the judge about whether or not I got below parallel. My legs were not ready for the bashing they received afterwards on leg press either, but I'm glad we decided to increase the load another 50lb each set.. Well on my way to the 4 plate squat.

In other news, I have definitely hit my target body weight of 200lb, as evidenced by my latest Publix weigh-in. I am having doubts about whether or not I should continue to bulk, and I think the plan is to bulk throughout the rest of this program, and then attempt a mild cut, while maintaining my lifts. We shall see.. anyways, here is the breakdown for today:

Barbell squat:

• 135 x 10
• 135 x 10
• 135 x 10
• 295 x 3
• 335 x 3
• 375 x 3 +10lb from last week
• 375 x 3
• 335 x 6 (5th set til failure, which I think will help build muscle during recovery)

Machine leg press:

• 315 x 10
• 455 x 10
• 545 x 10
• 635 x 10
• 725 x 10 (insanely heavy, but not impossible)

Machine leg curl:

• 130 x 10
• 130 x 10
• 130 x 10

Abs:

30 leg ups

Final thoughts: The slight modifications made in lifting (bumping the heavies from 4th/5th set to 3rd/4th set, creating a til-failure set, switching up abs) should give my body the variance it needs without getting off track. I am using the three warm up sets to really hammer down form improvements, and I think as long as I correct my breathing (read: actually breathe) and tighten up my core, I have 405 in the bag..

Week 7: Chest

Today marks another strong start in my progress following the modified powerlifting routine on week 7 of 12. I came up a little short last Friday in my chest lifts, but with a steady diet throughout the day today, and two days of rest, I was able to perform, benching 315 for 3 solid reps, and throwing 105lb dumbbells up on incline for 7 reps. I know the point of this 12 week workout was to hit 3 plates, but looking at my 345 max as it stands now, I really am hoping to bust past 350 and settle on anywhere from 355-365 for one.

This is how it went down today:

Barbell flat bench:

• 135 x 10
• 145 x 10
• 145 x 10
• 245 x 3
• 295 x 3
• 315 x 3 1 rep more than last week
• 315 x 2
• 275 x 4 (wanted to deload and crank out a few)

Dumbbell incline bench:

• 70 x 10
• 80 x 10
• 90 x 10
• 100 x 9 (with help on the 9th, unfortunately)
• 105 x 7

Pushup routine (on bosu half-ball, wide spaced, diamond spaced)

5/5/5

6/6/6

5/5/5

5/5/5

5/5/5

Cardio:

ran/walked 2 miles

Final thoughts: My cardio has deteriorated quite a bit these last 5 weeks, but what I lack in endurance I am aggressively gaining in power, and I am pretty ok with that.

Week 6: Chest pt.2

Today was pretty standard fare, although I admit I felt a little weaker throughout the entire workout. I hadn't done chest in over a week since I skipped Monday, but if anything I figured that would have given my chest more rest. Apparently not. The only thing I can figure is that I had to settle for Wendy's for lunch today, which is nothing compared to the chicken, turkey burger, and veggies that I'd been eating the rest of the week.

Unfortunately, Fernando was out of town today (another possible reason for my lack of strength?) so there is no video, but it was not as impressive a feat as last week's, so you aren't missing out. Here's the breakdown:

Barbell flat bench:

• 135 x 10
• 135 x 10
• 135 x 10
• 245 x 3
• 285 x 3
• 305 x 3
• 315 x 2 (felt very weak on these)
• 315 x 1, 2 assisted

Dumbbell incline bench:

• 65 x 10
• 75 x 10
• 85 x 10
• 95 x 9
• 95 x 7

Machine peck fly:

• 165 x 10
• 180 x 10
• 210 x 9 (+1 rep from last week)

Final thoughts: Hopefully not a sign of plateau, but I really wasn't handling today's workout with the same fervor as last week. I think it's too soon to start making program-changing decisions, so after another week, I'll see whether I need to rotate in some smolov jr. cycles or even de-rack and work on stamina..

Week 6: Back

This week we switched the second chest day with back, since Fernando is going to be out of town tomorrow and really wanted to try out his new straps.. I would be lying if I said I wasn't a little excited too. I had missed last week's Back Day, and was a little nervous about picking up the workout where I left off (coan-phillipi).


This regimen is extremely aggressive, so instead of 'skipping' last week, I proceeded from last week's numbers, which was still a 20lb leap from the week before (which, if you remember, took about all I had to hit the two reps).  Armed with two new straps, however, I destroyed the 415lb deadlift, and despite the first shaky rep, regained balance and mustered up my second. I am amazed at the difference my lifts have experienced by closely tracking progress and diet. I am still 80lb shy of my goal, but if the next six weeks are anything like the first (+50lb increase in deadlifts).. hm.. I will have to figure something out.

Here is the breakdown:

Barbell deadlift:

• 135 x 10
• 225 x 8
• 315 x 6
• 415 x 2
• 345 x 3
• 345 x 3
• 345 x 3
• 345 x 3
• 345 x 3
• 345 x 3

Circuit (Straight leg deadlift/ Dumbbell upright row/ Barbell good morning)

• 235 x 8/ 40 x 8/ 80 x 8
• 235 x 8/ 40 x 8/ 80 x 8
• 235 x 8/ 40 x 8/ 80 x 8 (went down in upright row and good mornings, with much less rest)