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K.Huget
11-19-2009, 07:49 PM
I've been learning from this forum since 05 and have had a couple journals that I just sort of let fade away. The amount of pro powerlifters on the site now is astounding and I couldn't help but start up a new journal in order to get feedback and improve.

I'm currently on a bulk that started in late september and will last until April or so. I've never been so interested in strength and powerlifting. My stats are in my sig. Bench is plateau'd, deadlift is shooting up, squat is steadily rising. I've been on my own routine for the past while and i'd like to lower the volume/increase intensity to shorten workouts. Workouts have been lasting almost 2 hours which is excessive. I might try Wendler's 5/3/1 but at the moment i'm just experimenting.

My goals are pretty clear in the title. Current junior records in my province are:
198 lb class - 506/326.7/508.2
220 lb class - 572/412/588.5

I've never competed before as powerlifting is not exactly huge here. I'm still trying to find out from saskpowerlifting.ca when the meets even are. I should be pulling 505 on monday so the deadlift record in the 198 class isn't too far off.

I'd like to lift raw for the time being

Upper Body November 19th, 2009

Experimental today...just trying to shorten up workouts. Did rack pulls (couple inches below knee) for the first time and didn't expect them to be so tough.

Squats
5x135
5x225
5x275
5x315
3x335
3x345
1x365
1x365
1x385
1x400 (PR) and first time squatting double body weight

GM's
10x225
8x235
6x245

Rack Pulls (back fried by this point)
5x135
5x315
2x405

Time : just over an hour which is a huge improvement


EDIT*** February 18th, 2011
-The thread title has been changed because the old saskatchewan records are now retired due to the new IPF weight classes. I did end up with the deadlift record in the 198 lb class.

deeder
11-19-2009, 07:55 PM
A few of those records you're talking about are mine ;)

Best of luck beating them man. I'll be done as a Junior at the end of this year and I'm not sure if I'm doing another meet or not... If I do, I should be able to bump up the 220lb squat and deadlift records. Maybe bench, dunno...

I guess I should give you some info about powerlifting here too... I know a couple of guys that train in Saskatoon. I can't remember where but if you give me your email address I can pass it along to them and maybe you guys can hook up. I know Chris would be more than willing to help you out.

If you look on the saskpowerlifting website under the "Gyms" section you'll see Unparalleled listed in there. It's basically the powerlifting mecca of Saskatchewan. I believe 3 of them went to Worlds last year. One of their members holds multiple World championships, another has the biggest squat in Canada, etc...

I live in Regina and used to train at Adrenaline with Steve Halladay (only reason I'm not anymore is because of work/school/lack of time...) Anyway, I train out of my basement for the most part but if you're ever coming through feel free to let me know and we could hook up. Steve at Adrenaline would let you come train with him if you contacted him. Steve is also the Metal distributor for Canada and will answer any questions you need to know about sizing, modifications or which equipment you should buy. I have bought almost all my gear from him.

K.Huget
11-19-2009, 08:22 PM
I guess I should give you some info about powerlifting here too... I know a couple of guys that train in Saskatoon. I can't remember where but if you give me your email address I can pass it along to them and maybe you guys can hook up. I know Chris would be more than willing to help you out.

If you look on the saskpowerlifting website under the "Gyms" section you'll see Unparalleled listed in there. It's basically the powerlifting mecca of Saskatchewan. I believe 3 of them went to Worlds last year. One of their members holds multiple World championships, another has the biggest squat in Canada, etc...

I live in Regina and used to train at Adrenaline with Steve Halladay (only reason I'm not anymore is because of work/school/lack of time...) Anyway, I train out of my basement for the most part but if you're ever coming through feel free to let me know and we could hook up. Steve at Adrenaline would let you come train with him if you contacted him. Steve is also the Metal distributor for Canada and will answer any questions you need to know about sizing, modifications or which equipment you should buy. I have bought almost all my gear from him.

Wow I definetely wasn't expecting a response like that haha. Thanks a lot man that's a lot of good info. I've seen your sig a million times and never once made the connection that it could be saskatchewan records, awesome job.

I'll pm you my email. I train at the university gym right now and there is literally NOBODY to learn from there, unless you want to perfect your half-squat form. If i'm ever in the Regina area i'll let you know for sure and same goes for you if you're ever up here.

Thanks again

SELK
11-19-2009, 08:24 PM
I didn't realize there where so many canadians on here.. i am a province west. now go smash those records.

K.Huget
11-20-2009, 12:54 PM
I didn't realize there where so many canadians on here.. i am a province west. now go smash those records.

Ya we're taking over. I grew up in cowtown haha. Thanks for the support


Just a quick workout today. Gotta be at my grandmas birthday this weekend so gotta leave the city soon. My bench is getting frustrating I really need to switch things up and maybe purchase some bands or something. Other than that it was an intense workout, really feeling it. The lack of volume still bothers me though

Bench Press
10x135
5x205
5x225
3x245
3x245
3x245 (elbow felt rough on this one, decided not to push it too hard)

Weighted Dips
10x80
8x90
6x100

Cable rope tricep pushdowns (?)
3 sets of who the hell cares

deeder
11-20-2009, 07:17 PM
Solid benching man. I'm sure you'll have a few of my records when it's all said and done :p

If you're looking for a meet in the near future there is the Last Chance meet in Weyburn on December 31.

K.Huget
11-23-2009, 08:15 PM
Solid benching man. I'm sure you'll have a few of my records when it's all said and done :p

If you're looking for a meet in the near future there is the Last Chance meet in Weyburn on December 31.

That's tempting but late december is so full of family events for me it probably won't work out.


Workout today was short and intense. Kept it under an hour. Had a mental lapse and missed 505 which would have been a PR. A bunch of uni football players were staring at me with a look like "who are you kidding?" I pulled the 5's off each side and recovered by pulling 495 so it was alright.

Deadlift
5x135
5x225
3x315
1x405
1x405
1x455
0x505
1x495
4x415

GM's
10x225
8x235
6x245

Pullups
6xbw
5xbw
5xbw

I'm going to keep experimenting this week and have a routine ready for next week. Probably give 5/3/1 a try or a variation of it.

Maybe something like this:
Monday - Deads, GM's, 1 accessory upper back
Tues - Military press, speed bench (hopefully spark some progress), 1 accessory shoulder or ab
Thurs - Squats, rack pulls, 1 accessory quad ex
Fri - Bench, dips or floor press, 1 accessory

K.Huget
11-24-2009, 06:35 PM
Shoulders are absolutely wrecked after this workout. I normally do seated military but am switching to standing for good. Never done any speed work so suggestions are very welcome.

Military Press
8x135
5x145
5x155
5x155
5x165
3x175
3x175
1x185
1x185
6x135 (right after previous set)

Speed Bench
5 sets of 3x135

Paused bench
4 sets of 3x185

Finished with a quick 20x135 right after my previous set

K.Huget
11-26-2009, 07:24 PM
Another intense workout. I don't work out on wednsdays but i had to move to a new place and I did it all myself so my back got quite a workout from that. Lower back muscles were still on fire for the entire workout today. Normally I would have done rack pulls after the squats but decided against it. Next week i'll probably deload before I start 5/3/1 because i've never deloaded before and i've gone 7-8 straight weeks without missing a single workout.

Squats
5x135
5x225
5x275
5x315
5x315
5x315
3x335
3x335
3x335
10x225 right after previous set. Out of breath and sore really grinded it out

Leg ext
10x200
8x210
6x220

K.Huget
11-28-2009, 12:32 PM
Bench Press
5x135
5x205
5x225
5x235
3x245
3x245
3x245
3x245
3x245
1x265
1x265
1x265
5x225

Weighted Dips
10x80
8x90
5x100

Tricep Rope pushdowns(?)
3 sets

K.Huget
11-30-2009, 08:20 PM
First deload week i've ever done. I'm using Wendler's deload percentages for the main lifts and starting Wendler's 5/3/1 with the deload week.

Deadlift
5x135
5x225
5x295
5x320
5x345

GM's
10x135
10x185
10x205

Judas
12-01-2009, 06:01 AM
Hey man, i'll second what Deeder said and say check out Unparalleled gym. From what i've seen its got all the equipment you could dream ov for competitive powerlifting, plus olympic weightlifting... which is rare to find anywhere. There are good lifters there, even world class lifters... some ov the CPU's best. And Jeff (who's actually the CPU president and an international level ref) is probably one ov the best gear technicians in the country should you go that route (not that i'm advocating gear... i only lift raw). For a small province with only two cities, it seems to have powerlifting pretty well covered... unlike where i'm from...

K.Huget
12-01-2009, 06:47 PM
If i'm ever staying in or around moose jaw i will make sure to check out unparalelled. Problem is I don't have much reason to visit there haha. I'm going to be checking out ironworks here in saskatoon because it seems to be the powerlifting gym of the city.

Military Press (deload sucks, this was brutally easy)
5x115
5x125
5x135

Speed Bench
(3x135)x9
30x135

Lateral Raises
3 quick, easy sets

deeder
12-01-2009, 07:28 PM
Hey man, i'll second what Deeder said and say check out Unparalleled gym. From what i've seen its got all the equipment you could dream ov for competitive powerlifting, plus olympic weightlifting... which is rare to find anywhere. There are good lifters there, even world class lifters... some ov the CPU's best. And Jeff (who's actually the CPU president and an international level ref) is probably one ov the best gear technicians in the country should you go that route (not that i'm advocating gear... i only lift raw). For a small province with only two cities, it seems to have powerlifting pretty well covered... unlike where i'm from...

Mr. Butt is moving back out East from what I have heard... But even without Jeff it is the place to train in Saskatchewan if you can... I have only been out there once or twice personally but if I had the time I would probably see if they'd let me trek out there a couple times a month.


If i'm ever staying in or around moose jaw i will make sure to check out unparalelled. Problem is I don't have much reason to visit there haha. I'm going to be checking out ironworks here in saskatoon because it seems to be the powerlifting gym of the city.

Military Press (deload sucks, this was brutally easy)
5x115
5x125
5x135

Speed Bench
(3x135)x9
30x135

Lateral Raises
3 quick, easy sets

Does that mean Chris contacted you?

Best of luck with the 5/3/1 :)

Judas
12-02-2009, 07:37 AM
Oh, i keep forgetting its in Moose Jaw... i guess you're both out ov luck. I'm in the same boat, all the weightlifting clubs are minimum 50 minute drive from where i am.

I didn't know Jeff was moving. That sucks.

given'er
12-02-2009, 09:13 AM
Hey. I just stumbled across your journal. I live just outside of regina, it's nice to finally see a few locals on here. Best of luck with your training.

Dan

K.Huget
12-03-2009, 06:37 PM
Hey. I just stumbled across your journal. I live just outside of regina, it's nice to finally see a few locals on here. Best of luck with your training.

Dan

Thanks man, you too



Does that mean Chris contacted you?

Best of luck with the 5/3/1 :)

Yes he did, thanks again for passing my email on. I'm going to get a year membership as soon as I have the money. My older cousin will probably get one as well

Squats
5x135
5x225
5x240
5x260
5x280

Rack Pulls
10x225
10x225
10x225

Leg ext
12x150
12x170
10x190

K.Huget
12-04-2009, 08:24 PM
Wooooo last deload day! Feelin hungover as hell for this one because yesterday was last day of classes so things got pretty rowdy. Tried floor presses for the first time and liked them.

Bench Press
5x135
5x175
5x185
5x205

Floor Press
10x135
10x205
10x205
6x225

Tricep Rope Pushdowns(?)
3 sets

K.Huget
12-07-2009, 08:27 PM
Deads took so much out of me today I deloaded last week and really started 5/3/1 today. Couldn't believe I did 7x415

Deadlift
5x135
5x225
5x315
5x365
5x385
7x415 (PR)

GM's
10x185
8x225
8x245 (PR)

BB Rows
10x205
8x215
6x225

-RL-
12-07-2009, 08:42 PM
Nice lifts you got there!

I just noticed your from Saskatoon, so am I. Good Luck on attaining your goals.

given'er
12-08-2009, 12:44 PM
Strong session, nice work

K.Huget
12-08-2009, 07:53 PM
RL - Thanks man I checked out your log and things are looking good as well

Given'er - Thanks, I appreciate it


Military Press
10xbar
5x140
5x150
10x155 Wow most i'd ever done is 5 with this weight and that was only 2 weeks ago

Speed Bench
8x(3x135)

Paused Bench
4x(3x185)

Bench Press
30x135 (fast as possible)

Lateral Raises
10x32.5
8x35
10x37.5 (PR)

-RL-
12-10-2009, 12:45 PM
Nice progress on the Press. 30x135 on the bench is impressive IMO also. Nice Work!

K.Huget
12-10-2009, 09:24 PM
Nice progress on the Press. 30x135 on the bench is impressive IMO also. Nice Work!

Thanks man


Squats
5x135
5x225
5x300
5x320
5x340 (15 lb PR)

Rack Pulls (couple inches below knee)
5x315
5x365
5x405
10x225

Intense workout but I probably could have handled one more exercise. Last set of squats was hell and I attempted a sixth rep but lost it mentally and couldn't even make it out of the hole.

-RL-
12-11-2009, 01:35 PM
Thats another huge workout. Some big squats and pulls. Congrats on the PR also.

K.Huget
12-11-2009, 08:01 PM
Thats another huge workout. Some big squats and pulls. Congrats on the PR also.

Thanks a lot



Bench Press (stuck with fatter bar, kind of threw me off)
5x135
5x185
5x215
5x230
5x240

Floor Press (still gettin the hang of these)\
7x225
3x245
4x225
5x225
4x225

DB Bench (not sure why i did these)
2x105s (embarassing)
4x90

Dips
20xbw

BAD workout today. I'm not the friendliest guy to begin with and I don't have a training partner any more so I didn't have a spot on the bench. I probably could have done 6 or 7 on my last set but chickened out so the whole "go to failure on last set" for 5/3/1 method pretty much went down the drain.

DB bench was just embarassing. Not sure if I was fatigued or what but I would have manhandled 90's this summer on my cut when I weighed 195-200.

My bench press is basically in a state of 911. Can't wait to get to a hardcore gym where somebody can correct my form (i'm assuming it needs work). In the past year i'd say my bench has only gone up about 10 pounds if at all.

Detard
12-12-2009, 11:06 AM
Wow lots of canadians up in this biatch. Good to see. I'm from Ontario. Good luck with your records dude

K.Huget
12-12-2009, 04:48 PM
Wow lots of canadians up in this biatch. Good to see. I'm from Ontario. Good luck with your records dude

I've seen lots of your videos, your squat is insane man. Thanks for stoppin in.

K.Huget
12-14-2009, 09:37 PM
Deads
5x135
5x225
3x315
3x390
3x415
5x440 (25 lb PR)

Cleans
5x135
3x185
3x185
3x205
1x205

BB Rows
8x205
8x205
8x205
6x205

Normally would have done GM's instead of cleans (never really done cleans) but the squat racks were full so I figured I'd try somethin new. Form is probably horrible, I was just muscling it up.

It's -45 degrees celsius here with the windchill so my car wouldn't start. Had to take the bus there and back it was awful. I have exams all week as well so this week is going to be brutal

-RL-
12-14-2009, 09:54 PM
Nice dead PR.

Some good cleans since you say you dont do them often. I like cleans personally, but dont do them often as well.

The cold weather is starting to get to me also. Miserable as ****.

Im not sure if you said before, but what gym are you going to. The racks at the gym I go to are always full, or people leave the **** loaded with weights and I have to wait and see if the ****er is done, or coming back. Makes me rage.

Good luck on the exams, that ****s brutal.

K.Huget
12-15-2009, 09:16 PM
Nice dead PR.

Some good cleans since you say you dont do them often. I like cleans personally, but dont do them often as well.

The cold weather is starting to get to me also. Miserable as ****.

Im not sure if you said before, but what gym are you going to. The racks at the gym I go to are always full, or people leave the **** loaded with weights and I have to wait and see if the ****er is done, or coming back. Makes me rage.

Good luck on the exams, that ****s brutal.

Ya cleans are something I'd like to start doing more often. I checked out form videos today and I was basically doing them like the "how not to do cleans" videos. I am focusing on jumping too much when I should be basically deadlifting at the start and then using the hips to power it up.

I work out at the uni gym because tuition covers it. 4 squat racks, 2 platforms, 4 benches so you usually don't have to wait. I might switch to ironworks soon because it seems to be the most hardcore gym in the city. I've been to World Gym once before and I know what you mean. I went there with the intention of getting a membership but was really turned off by the lack of free weights and "designer gym" feel.

Military Press
5x135
3x150
3x155
8x165 (huge PR)

Speed Bench
10x(3x135)

Paused Bench
4x(3x185)

Bench
30x135

Lateral Raises
10x32.5s
8x37.5s
6x40s

deeder
12-15-2009, 09:37 PM
Good stuff going on in here man!

I feel ya on the cold and finals... Had car troubles on the way to a final on Friday and almost didn't make it there on time. Luckily a couple hours parked indoors fixed my car right up.. Must have been too damn cold. On another note, my fiancée drove away from the house today and forgot to unplug the car so it ripped off the plug-in from the car. Bought a different one today but wasn't about to go put it on in -35 degree weather (plus windchill!)

Anyway, keep it up! I plan on bumping up a couple of my records at the end of the month so keep working hard!

Clutz15
12-16-2009, 03:46 PM
Hey I've been attemtping to find upcoming meets in Sasktchewan aswell and I haven't been able to find any information regarding upcoming competitions or how to go about registering for them. In the midst of my search I came across your post and I happen to be training in Saskatoon too at the University gym, your comment
A bunch of uni football players were staring at me with a look like "who are you kidding?" made me laugh a little as I'm a member of the football team haha. Odds are i've probably seen you around.

I've never trained specifically for powerlifting so I'm not sure on lots of the lift rules and procedures and stuff but I've always worked hard in the gym. I just turned 19 and am 5'6 160lbs and doing my damndist to gain weight, I haven't maxed at deadlift or attempted a max squat in awhile but I imagine my squat would be around 475 and my deadlift between 350 and 400. I've also maxed at 315 on the bench. If you come across any information about upcoming meets or anything if you could let me know that'd be awesome.

given'er
12-17-2009, 12:13 PM
Huge PR on the deadlift. Great work. I hear ya on the cold too. Glad the weather has smartened up a bit for now. I'm sure we'll hit the deep freeze a few more times this winter unfortunatley.

K.Huget
12-17-2009, 08:18 PM
Good stuff going on in here man!

I feel ya on the cold and finals... Had car troubles on the way to a final on Friday and almost didn't make it there on time. Luckily a couple hours parked indoors fixed my car right up.. Must have been too damn cold. On another note, my fiancée drove away from the house today and forgot to unplug the car so it ripped off the plug-in from the car. Bought a different one today but wasn't about to go put it on in -35 degree weather (plus windchill!)

Anyway, keep it up! I plan on bumping up a couple of my records at the end of the month so keep working hard!

Haha i hear you on the car trouble. It's hot as hell out today (-12) and my car started no problem so it was just the cold. Good luck increasing your records man, i'll just have to work harder.


Hey I've been attemtping to find upcoming meets in Sasktchewan aswell and I haven't been able to find any information regarding upcoming competitions or how to go about registering for them. In the midst of my search I came across your post and I happen to be training in Saskatoon too at the University gym, your comment made me laugh a little as I'm a member of the football team haha. Odds are i've probably seen you around.

I've never trained specifically for powerlifting so I'm not sure on lots of the lift rules and procedures and stuff but I've always worked hard in the gym. I just turned 19 and am 5'6 160lbs and doing my damndist to gain weight, I haven't maxed at deadlift or attempted a max squat in awhile but I imagine my squat would be around 475 and my deadlift between 350 and 400. I've also maxed at 315 on the bench. If you come across any information about upcoming meets or anything if you could let me know that'd be awesome.

Those are some nice lifts you got there man, especially at that weight. I'm not sure why I said that about the football players haha, sounds stupid now. Check out www.saskpowerlifting.ca if you want information about meets. I think there is one in Weyburn at the end of this month.


Huge PR on the deadlift. Great work. I hear ya on the cold too. Glad the weather has smartened up a bit for now. I'm sure we'll hit the deep freeze a few more times this winter unfortunatley.

Thanks man. They should have had that climate conference in Saskatoon this past week rather than Copenhagen. I'd like to see them talk trash about global warming THEN.

----------------

I worked out at Ironworks today and was loving it. Good atmosphere, lots of squat racks. They were playing Ratt, Skid Row, and Motley Crue on a decent sound system so that definetely helped.

Squats
5x135
5x225
3x315
3x340
3x360 (PR)

Rack Pulls (Top of knee)
10x315
5x405
5x455
3x495
2x495 (grip was failing, fat bar, not used to it)

Front Squats (havent done in a long time)
10x135
8x185
6x225

K.Huget
12-18-2009, 07:24 PM
Bench Press
5x135
5x185
3x215
3x240
4x255 (+1 rep PR)

Floor Press
10x185
8x205
4x225
3x225
8x205

Chins (supersetted with floor press)
9xbw
6xbw
5xbw

Tricep Rope Pushdowns
3 sets of ? to finish off the triceps

I weighed in at around 206 this morning so i've gained about 10 pounds since the start of october.

K.Huget
12-20-2009, 06:01 PM
Deads
5x135
5x225
3x315
5x365
3x415
2x465

GM's
10x225
8x235

Rough workout today. I don't usually work out on weekends but i'm going home for a week or two and don't like deadlifting at the gym back home. Yesterday was my last final so I partied pretty hard last night and was hungover for the workout. Probably could have had 3x465 if I was feeling 100%.

K.Huget
12-21-2009, 11:43 PM
Military Press
5x140
3x155
6x175 (PR)

Very short workout today. Didn't have enough time. My military press max which I tested about a month ago was 185 and is what I used to calculate my Wendler percentages. I hit 6 with 175 so i'm guessing I can max 200+ now

given'er
12-22-2009, 08:32 AM
Strong pressing guy.

K.Huget
12-22-2009, 09:28 PM
Strong pressing guy.

Thanks again man


Squats
5x115
5x215
5x265
5x300
3x340
2x380 (PR)

Leg extensions
3 sets of 10-20 reps

Laying leg curls
3 sets of 8-15 reps

Still at the parents' place so i'm using the home gym all week. Tough workout, not enough weight at the home gym for heavy rack pulls so I just did some extensions and leg curls. I got a crappy cellphone video of the last set of squats so i'll post that up when I get a chance

K.Huget
12-23-2009, 10:08 PM
Bench Press
5x115
5x165
5x215
3x240
3x270 (15 lb PR)

Floor Press
9x215
5x225
5x225
5x245 (PR)

Tricep Rope Pushdowns
3 sets

Real excited about the PR tonight. I used a wider grip and will probably keep it like that.

K.Huget
01-04-2010, 07:57 PM
Deads
5x135
5x225
5x315
5x345
5x385
5x415

GM's
8x225
8x225
6x245

First day back after a week off because I didn't have acess to a gym. First days back are always rough for me. I got a membership to ironworks gym for christmas which is great and I am real excited about going there now.

My legs are pretty beat up from saturday night after a wild, expensive, rough, funny, crazy night and a long story. I think the 45's at the uni gym are too big so I wasn't getting the entire range of motion with my deads before. It was much tougher this time around.

K.Huget
01-05-2010, 03:37 PM
Military Press
5xbar
5x140
5x150
11x155 (1 rep PR)

Speed Bench
10x(3x135)

Paused Bench
5x(3x185)

Lateral Raises
3 sets

Good workout today. Felt great to bounce back after yesterday and hit a rep PR.

K.Huget
01-07-2010, 04:37 PM
Squats
5x135
5x225
5x275
5x300
5x320
4x340 DISSAPOINTING
10x225 drop set
10x135 drop set

Rack Pulls (top of knee)
6x315
5x405
5x455
5x455

Only got 4x340 on the last set of 5's week. I had 5x340 4 weeks ago so I was expecting 6 or better. Good workout other than that though. I think I exhausted myself on the 5x320 because I barely got the last rep but I was absolutely BURYING each rep, way past parallel.

K.Huget
01-10-2010, 11:41 AM
Bench Press
5x135
5x185
5x215
5x225
6x240 (PR)

Floor Press
10x185
5x225
5x225
4x225
8x185

BB Rows
10x185
8x205
6x225
6x225

Finished with a quick 25xbw dips and some pullups

Good PR on the bench I actually had a great spot for once. Looks like switching gyms was a good idea. 6 reps flew up and I almost had a seventh.

deeder
01-10-2010, 12:05 PM
Bench is real strong man. Good work!

K.Huget
01-11-2010, 04:59 PM
Bench is real strong man. Good work!

Thanks I think i'm finally making some progress with it

Deads
5x135
5x225
3x315
3x390
3x415
2x440

Speed Squats
3x(3x135)
3x(3x185)
3x(3x205)

GM's
10x205
6x215

Finished with a couple more sets of speed squats

Deads were dissapointing again but that's only from switching gyms. I'm pretty mad at myself for using bumper plates at the old gym I thought they were the same thing. Strength is probably still going up but my max probably isn't as high as 495

K.Huget
01-12-2010, 06:15 PM
Military Press
5x135
5x150
5x155
8x165

Speed Bench
3x(3x135)
7x(3x155)

add pause
5x(3x185)

Lateral Raises
3 sets

Solid workout, no PR's. Looking forward to squat day on thursday

K.Huget
01-14-2010, 07:35 PM
Squats
5x135
5x135
5x225
3x275
3x315
3x340
4x360 (+1 rep PR)

Deficit Deads (used 35's as tallest weight)
5x185
5x255
5x305
5x355
3x405


Great workout. I widened my squat stance and made sure I was stopping at parallel, not past. It was my first time doing deficit deads so hopefully they help me off the floor on my deads. I've never failed anywhere BUT off the floor.

K.Huget
01-15-2010, 04:21 PM
Bench Press
5x135
3x185
3x225
3x240
3x255 (dissapointing)

Floor Press
10x135
10x185
6x205
3x225
3x225
8x185

BB Rows
10x185
8x205
6x225
6x225

Finished with some tricep pushdowns and chins

K.Huget
01-18-2010, 07:14 PM
Deads
5x135
5x225
3x315
5x365
3x415
2x465

Speed Squats
3x(3x135)
3x(3x185)
3x(3x205)
3x(3x225)

GM's
10x185
8x205
6x225

Very happy with the deads today. 2x465 is what I hit on the last 4 week wendler cycle but that was with the bumper plates so i'm getting stronger.

K.Huget
01-19-2010, 06:48 PM
Military Press
5x140
3x155
6x175

Speed Bench
3x(3x135)
7x(3x155)
add pause
4x(3x185)
5x225

Lateral Raises
3 sets

K.Huget
01-21-2010, 06:27 PM
Squats
5x135
5x225
5x300
3x340
3x380 (+1 rep PR)
1x405 (max PR)

Deficit Deads (~3-4 inch box, bar was at very bottom of shins where they meet the top of the foot)
5x225
5x315
5x365
3x385
1x405
1x405

Leg ext
3 sets

K.Huget
01-25-2010, 02:14 PM
Bench Press
5x135
5x185
5x215
3x240
2x270

Close Grip BP
10x185
6x205
5x225
5x185
6x185

Finished by supersetting dips and chinups for 3 sets each

K.Huget
01-25-2010, 09:11 PM
Deads
5x135
5x225
5x295
5x320
5x340

GM's
3x(10x135)

Finished with some leg curls

K.Huget
01-26-2010, 06:13 PM
Military Press
5x135
5x135
5x135

Bench Press
10x135
10x185
10x185

Finished with 3 sets of lateral raises

deload days suck...

K.Huget
02-11-2010, 08:06 PM
Deads
5x135
5x225
5x315
5x365
5x395
5x415

Speed Squats
3x(3x135)
3x(3x185)
10x225
10x185

GM's
10x135
10x185

Haven't posted to the journal in a while. I didn't work out last week because I woke up that sunday and had a sharp, awkward pain in my back. It wasn't sore muscles or anything, I can live with that, it seemed more like I tweeked something with my lower spine somehow. The week before that was deload so i'm guessing it had nothing to do with lifting. The night before was pretty wild, maybe I did something then.

K.Huget
02-11-2010, 08:09 PM
Military Press
5x140
5x150
12x155 (+1 rep PR)

Bench Press (Repetition effort day)
5x135
10x185
8x205
6x225
8x185

Lateral Raises
3 sets

Good to see the military is steadily going up. I might up the weight for the next wendler cycle because 12 reps is getting pretty high

K.Huget
02-11-2010, 08:13 PM
Squats
5x135
5x225
5x275
5x300
5x320
7x340 +2 rep PR!

Deficit Deads (Bar at bottom of shins)
5x225
5x315
3x365
1x405
1x405
1x405

Very excited about the squats. The last two reps were grinders, I almost never even went for the 7th.

K.Huget
02-22-2010, 07:35 PM
Deadlift
5x135
5x225
3x315
3x385
3x415
3x440 (+1 rep PR)

Speed Squats
3x(3x135)
3x(3x185)
2x(3x225)
10x225
10x225 (ATF olympic style)

GM's
10x185
10x185

I was in Kelowna last week for reading week so I wasn't in the gym

K.Huget
02-23-2010, 06:02 PM
Military Press
5x135
3x150
3x155
8x165

Bench Press
10x135
10x185
6x205
5x225
16x135

Just sort of got the main stuff done today. I'm broke for the time being so I haven't been eating enough. I grabbed 4 burgers from the value menu of mcDonalds after my workout and paid for it in nickels and dimes i found in my change jar haha.

Detard
02-23-2010, 06:20 PM
Hey man where in Sask do you train? I'm from Ontario, but I know a solid group of powerlifters out there. What fed are you competing in? IPF I assume?

given'er
02-24-2010, 03:23 PM
Just sort of got the main stuff done today. I'm broke for the time being so I haven't been eating enough. I grabbed 4 burgers from the value menu of mcDonalds after my workout and paid for it in nickels and dimes i found in my change jar haha

LOL we've all been there dude. Workout still looks solid

K.Huget
02-25-2010, 07:01 PM
Hey man where in Sask do you train? I'm from Ontario, but I know a solid group of powerlifters out there. What fed are you competing in? IPF I assume?

Ironworks in Saskatoon. I haven't competed yet so i'm not sure what fed i'd be in. Where do the guys you know work out?


LOL we've all been there dude. Workout still looks solid

haha ya it's rough. I got money again last night so I went grocery shopping and have been stuffing my face ever since.

Squats
2x(5x135)
5x225
3x275
3x320
3x340
4x360

Deficit Deads (From bottom of shins)
5x225
5x315
5x365
1x405
1x405

Leg extensions
3 sets

Good workout. Didn't get the PR of 5x360 I was looking for, I got stuck a couple inches out of the hole. The heavy squats overall felt a little wobbly but that's probably because of the week off I just had.

K.Huget
03-01-2010, 07:24 PM
Deads
5x135
5x225
3x315
5x365
3x415
2x465

Speed Squats
3x(3x135)
3x(3x185)
2x(3x225)

Squats
20x225

ATF olympic squat
10x225

GM's
10x135
10x185

Getting closer to 3x465. I failed a couple inches off the floor. 20 rep squats were brutal

K.Huget
03-02-2010, 06:58 PM
Military Press
5x135
3x155
6x175

Bench Press
10x135
10x185
4x225 --> I dont know what the hell is up with that
20x135

Lateral Raises
3 sets

Pretty uninspired workout today other than maybe the last set of military

K.Huget
03-04-2010, 10:28 PM
Squats
2x(5x135)
3x225
3x275
5x295
3x340
4x380 (+1 rep PR)

Deficit Deads (bar at bottom of shins)
5x225
5x315
5x365
3x405 (+2 rep PR)

Great workout even though I had a busy day with 2 chem eng midterms.

K.Huget
03-11-2010, 06:36 PM
Bench
2x(5x135)
5x185
5x215
3x240
2x(1x270) --> didn't have spotter so I chickened out and didn't push extra reps

Close grip bp
3-4 sets (cant remember weight)

Finished with 3 sets each of dips and chins

K.Huget
03-11-2010, 06:38 PM
I'm not going to bother posting the sets/reps for this deload week, but I have been doing the prescribed Wendler percentages and some light assistance work

K.Huget
03-16-2010, 08:19 PM
Deads
5x135
5x225
3x315
5x365
5x385
7x415 (+2 rep PR)

Speed Squats
3x(3x135)
3x(3x185)
3x225

Squats
20x245

GM's
2x(10x185)

K.Huget
03-16-2010, 08:50 PM
Military Press
5x135
5x155
5x175

Speed Bench
3x(3x135)
3x(3x185)

Bench
2x(3x225)
8x225 (PR)
3x225

Lateral Raises
3 sets

K.Huget
03-19-2010, 09:45 PM
Squats
5x135
5x225
3x275
5x295
5x320
8x340 (+1 rep PR)

Deficit Deads (bar at bottom of shins)
5x225
5x315
5x365
1x405

Leg extensions
3 sets

K.Huget
03-23-2010, 02:36 PM
Bench Press
5x135
5x185
5x215
5x230
7x240 (+1 rep PR) no spotter

Close Grip BP
3x(6x185)

Finished with chins, dips, and BB rows

K.Huget
03-23-2010, 02:38 PM
Deads
5x135
5x225
3x315
3x385
3x415
5x440 (+2 rep PR)

Speed Squats
3x(3x135)
3x(3x185)
3x225

Squats
20x255 (+10 lb PR)

GM's
2x(10x185)

K.Huget
03-23-2010, 08:46 PM
Military Press
5x135
3x155
3x165
4x185 (+3 rep PR, previous max)

Speed Bench
3x(3x135)
3x(3x185)
2x(3x225)

Bench Press
8x225

Finished with 3 sets lateral raises

K.Huget
03-26-2010, 04:41 PM
Squats
2x(5x135)
5x225
3x275
3x320
3x340
5x360 (+1 rep PR)

Deficit Deads (bar at bottom of shins)
5x225
5x315
5x365
1x405

Finished with some leg extensions. I was pretty dead after the heavy squat sets.

K.Huget
03-26-2010, 07:47 PM
Bench
2x(5x135)
3x185
3x230
3x240
7x255 (+3 rep PR)
1x275
1x300 (PR)

Close grip BP
2x(6x225)

Finished with 4 sets chins, 3 sets dips

I had my buddy come with me for a spot on bench and had a crazy workout. I tried 300 for fun and actually got it up pretty easy.

K.Huget
04-05-2010, 05:20 PM
Deadlifts
5x135
5x225
5x315
5x365
3x415
3x465 (+1 rep PR)

Speed Squats
3x(3x135)
3x(3x185)
2x(3x205)

ATF Squats
15x225

GM's
10x185
10x185

K.Huget
04-05-2010, 05:23 PM
Military Press
5x135
5x155
3x165
0x205
1x195 (PR)

Speed Bench
3x(3x135)
3x(3x185)
2x(3x225)

Bench
2x(1x275)
6x225

3 sets lateral raises to finish

K.Huget
04-05-2010, 05:25 PM
Squats
5x135
5x225
3x275
5x300
3x340
3x380

Deficit Deads (bar at bottom of shins)
5x225
5x315
5x365
1x405
1x405

3 sets leg extensions to finish

K.Huget
04-06-2010, 09:39 PM
Bench Press
5x135
3x185
5x215
3x240
5x270 (+2 rep PR)

Close Grip BP
6x225
7x225
6x185

Finished with 4 sets chinups, 3 sets of dips

This is technically my last normal bulking workout. I plan on resting the rest of the week and then testing my maxes next week. The week after that I will start a short cut in order to drop some fat before summer.

K.Huget
04-13-2010, 08:15 PM
Squats
5x135
1x225
1x275
1x315
1x365
1x415 (+15 lb PR)
1x425 (+25 lb PR)
Fx440

My goal was to hit 420 so i'm happy even though I was a little dissapointed to not get 440

K.Huget
04-19-2010, 07:39 PM
Deads
5x135
3x225
1x315
1x405
1x455
1x500 (PR)
0x515

It's hard to say how much of a PR 500 lbs is because back in December I didn't know bumper plates were different than regular plates. I thought my personal best back then was 495 but learned quickly after switching gyms just how different regular plates really are. I'm guessing my best was probably more around 465, making this a 35 lb PR. My best in September was probably about 425 (thought it was 445) so it's been a pretty successful bulk for my Deadlift.

Squats went from 355 to 425 during the extent of my bulk (september - mid April)

I never got to test my bench max because i'm sick of trying to get a good spot but I hit 300 a couple weeks ago without a ton of trouble.

I plan to cut on around 2600 calories for workout days and around 2400 cals non-workout. Unlike last year, i'm going to keep my carbs down. I weight about 207 lbs and plan on cutting to around 198 by the end of June. I'm going to try sticking with Wendler's 5/3/1 as i've enjoyed it so much and hope it will keep my strength from diminishing too much or at all.

K.Huget
04-21-2010, 08:07 PM
Bench Press
2x(5x135)
5x185
10x225
8x235
5x245

Military Press
3x(6x135) -> shoulders must have been wrecked from high volume benching

Chins supersetted with dips
10/15
8/15
6/15

Finished with a little more tricep work and some abs. I'm not going too heavy this week, i'm going to start up Wendler's 5/3/1 again with my new maxes starting Monday.

K.Huget
04-26-2010, 03:43 PM
Squats
2x(5x135)
5x225
5x275
9x315
2x(6x315)

GM's
10x185
8x205

It's been a while since i've done high rep squats so my legs were destroyed after this. I'm still getting used to working out on lower carbs and calories as well.

K.Huget
04-26-2010, 10:36 PM
Deads
5x135
5x225
5x325
5x375
5x425

BB Rows/GM's (supersetted)
10x185 / 10x135
8x195 / 10x185
8x215 / 8x205
5x235 / 6x225

I started up Wendler's 5/3/1 again with my new maxes. It's going to be a tough routine while cutting but hopefully it will preserve my strength. I upped the calories a bit because i've been losing weight too fast.

K.Huget
04-27-2010, 08:40 PM
Military Press
5x135
5x150
5x170

Speed Bench
3x(3x135)
3x(3x185)
3x(3x225)

Lateral Raises
3 sets

Finished with 10 minutes of running on the treadmill because military press days are pretty bland and short

K.Huget
04-29-2010, 09:11 PM
Squats
5x135
5x225
5x280
5x320
5x365 (PR)

Speed Deads
3x(3x225)
3x(3x275)

Leg Extensions
3 sets

K.Huget
05-11-2010, 01:32 AM
I forgot to post my workouts from last week so i'll just post the failure sets from the Wendler program. Bench day was 5x255 (no spot, 5's week). Deads were 4x450 (PR, 3's week). Military press was 3x180 (3s week). Squats were 3x385 (PR, 3s week)

Bench Press (3's week)
2x(5x135)
3x185
3x210
3x240
3x270 no spot

Close grip bench press
6x185
8x185
6x205
4x205

Dips
20xbw
15xbw
12xbw

The last set of bench press was a rough one. I'm back at the university gym because my other one expired. I hate asking people for a spot and if i'm going to failure I doubt anybody can save me if I can't lift the weight. I went for a 4th rep because the first 3 were easy but lost concentration halfway up. Nobody tried to help or even moved so I pushed the weight towards my stomach, sat up, lifted the bar, turned around, and put the 270 lbs back on the rack. Nobody even seemed to notice haha it was pretty smooth

K.Huget
05-11-2010, 10:18 PM
Deads
5x135
5x225
3x315
5x375
3x425
1x475

GM's/BB Rows
10x185/10x185
8x205/8x205
6x225/6x225

I weighed in at about 203 lbs this morning so i've lost 3 pounds in 3 weeks so far during the cut

K.Huget
05-17-2010, 08:49 PM
Squats
2x(5x135)
5x225
3x275
5x320
3x365
1x405

Speed Deads
3x(3x225)
3x(3x275)

Leg Extensions
3 sets

K.Huget
06-01-2010, 12:09 AM
I missed posting a couple workouts. My last heavy workout was a bench day and I only got 1x285 on the final set. I did a full deload week last week. Now it's back to 5's week for my 6th cycle.

Deads
5x135
5x225
5x325
5x375
5x425

GM's
10x135
10x185
8x205
6x225

K.Huget
06-08-2010, 08:08 PM
Military Press
5x135
5x150
6x170 (+1 since last cycle)

Speed Bench
3x(3x135)
3x(3x185)
3x(3x205)
20x135

25 minutes of cardio to finish

K.Huget
06-08-2010, 08:11 PM
Squats
5x135
5x135
5x225
5x275
3x320
4x365 (-1 since last cycle)

Speed Deads
3x(3x225)
3x(3x275)
3x(3x315)

I usually do my workouts after having at least 2 full meals but I had to do this one early. I wasn't feeling as energetic as usual.

K.Huget
06-08-2010, 08:14 PM
Deads
5x135
5x225
3x315
3x350
3x405
3x450 (-1 since last cycle)

GM's
10x135
10x185
8x205

It looks like i'm losing a bit of strength on my cut. Hopefully it's minimal

K.Huget
06-10-2010, 02:07 PM
Military Press
5x135
3x140
3x160
3x180

Speed Bench
3x(3x135)
3x(3x185)
3x(3x225)

Lateral Raises
3 sets

K.Huget
06-10-2010, 10:23 PM
Squats
2x(5x135)
5x225
3x295
3x335
3x385

Speed Deads
3x(3x225)
3x(3x275)

K.Huget
06-14-2010, 08:28 PM
Bench Press
2x(5x135)
5x185
3x210
3x240
2x270 (-1 since last cycle)

Dips/Chins
3 sets each supersetted

BB Rows
5x210
5x225
5x225

K.Huget
06-14-2010, 08:29 PM
Deads
5x135
5x225
3x315
5x375
3x425
1x475

Kept the workout short today because I am so sore from slowpitch on the weekend

given'er
06-14-2010, 10:20 PM
Still strong dude....keep it up.

K.Huget
06-15-2010, 11:52 PM
Still strong dude....keep it up.

Thanks dude. I see you're cutting as well, good luck man.

Military Press
5x135
5x150
3x170
0x190 (-2 since last cycle!!!)

Speed Bench
3x(3x135)
3x(3x185)
25x135

Lateral Raises
3 sets

Humbling workout today. Shoulders felt fatigued before I even started.

K.Huget
06-17-2010, 07:57 PM
Squats
2x(5x135)
5x225
3x275
5x315
3x365
1x405

Speed Deads
3x(3x225)
3x(3x275)
5x315

I'm really starting to feel the effects of cutting. The 405 pound set was probably the slowest squat i've ever done. I'm going to start incorporating speed squats on my deadlift days like I used to. I weighed in at 202.6 lbs at the gym so i'm probably pretty close to 198 lbs. I'm definetely looking better I should post a picture one of these days.

K.Huget
06-18-2010, 08:29 PM
Bench Press
2x(5x135)
3x185
5x225
3x255
1x275

Dips
6xbw
6xbw+45
6xbw+90
4xbw+115 (PR)
12xbw

Chins
6xbw
6xbw+10
6xbw+25 (PR) +2, +2, +2

BB Bent over Rows
6x185
6x205
6x225 (+2,+2,+2)

I've got zero confidence in my bench press at the moment. Even 3x255 felt wobbly. I was supposed to go 1x285 for my last set but chickened out and put 275 on. It went up without much trouble. I incorporated some HCT-12 into my assistance exercises and liked how it felt.

K.Huget
06-21-2010, 10:58 PM
Deads
5x135
5x225
5x275
5x315

Speed Squats
3x(3x135)
3x(3x185)
4x(3x225)

GM`s
3x(3x135)

Wide Grip Pullups
6xbw
5xbw
4xbw

K.Huget
06-28-2010, 09:27 PM
I did a full deload week last week but didn't feel the need to post all of it.

Deads
5x135
5x225
5x325
5x375
5x425 (Last one barely got up)

ATF Olympic Squats
6x135
6x225
6x275 +2,+2,+2

GM's
6x135
6x185 +2,+2,+2

Wide Grip Pullups
6xbw
6xbw
5xbw (last 2 were chinups)

BB Bent Over Rows
6x135
6x185
6x205 +2,+2,+2

Lots of volume today and it felt great. I had to force myself to leave the gym. This is my last Wendler cycle while cutting so only about 3 weeks left until I switch to maintenance/lean bulk for the rest of the summer.

K.Huget
06-29-2010, 09:22 PM
Military Press
5x135
5x150
6x170

Seated DB overhead press
6x40
6x60
6x70
6x75

Lateral Raises
6x40
6x42.5 +2,+2,+2

DB Bench Press
6x70
6x80
5x90

Front Raises
6x27.5
6x35
6x40 +2,+2,+2

K.Huget
07-02-2010, 09:14 PM
Squats
2x(5x135)
5x225
5x275
5x315
3x365 (aaahhh should be 5!!!)

Front Squats
6x225
6x225
6x225 +2, +2, +2

Leg Press
6x2pps
6x3pps
6x4pps
6x5pps
6x6pps +2, +2, +2

ATF Squats
6x225 (Just did this while waiting for bench)

Bench Press
3x135
3x185
5x225
5x225 (easy, didnt have spot to do heavy set)

Dips
6xbw
6xbw+45
6xbw+90 +2,+2,+2

Chins
6xbw
6xbw+10
6xbw+25 +2,+2,+2

I went to the gym yesterday after checking the website to see if they were closed for Canada day. They had a complete lack of info of any sort so I was extremely angry when I arrived to find it closed. I was all psyched up for a squat workout only to be disappointed. I tried to combine the two workouts today with lots of volume.

K.Huget
07-05-2010, 07:57 PM
Deads
5x135
5x225
3x315
3x350
3x405
2x450 (-1 since last cycle)

ATF Squats
6x135
6x225
6x275
6x295 +2,+2,+2 (+20 lbs since last week)

GM's
6x135
6x185
6x205 +2,+2,+2 (+20 lbs since last week)

Wide Grip Pullups
6xbw
5xbw
5xbw

BB Bent Over Rows
6x185
6x205
6x225 +2,+2.+2

I'm kicking up the calories from 2200-2300 back up to 2500 calories and slowly adding calories each week so that I start a lean bulk by the time August hits. Hopefully this is the last cycle in which I see lost strength.

K.Huget
07-06-2010, 07:54 PM
Military Press
5xbar
5x135
3x140
3x160
3x180

Seated Overhead DB Press
6x60
6x70
4x80-->drop set 6x60

DB Bench
6x80 (only did one set, wobbly and frustrated)

Incline sit-ups
6xbw
6x10
6x10
3x25
6x10

Bench Press
6x135
6x185
3x225
3x225

My least favorite workout of the week by far. I enjoy military pressing but I just don't feel tired enough after this workout. I need to get a tire and a sledge hammer in my backyard and do some conditioning.

K.Huget
07-07-2010, 12:28 PM
Rest day today. I'll probably mow the lawn and that'll be the extent of my exercise for the day. Here's what my diet looked like yesterday:

Breakfast (~11:30 am)
3 xL eggs sunny side up
1/2 cup cottage cheese
1/2 cup oats
1 tablespoon peanut butter
Protein shake in water (100 cals, 18g protein)

Meal 2 (4:30 pm, 1.5-2 hours before workout)
Tuna sandwich (tablespoon half fat mayo, 2 slices whole wheat bread)
Bowl of broccolli (microwaved in water for 30 seconds)
2 cups of milk

Take pre-workout supplement right before leaving for gym

Post Workout 1
Protein shake mixed with a cup of milk

Post Workout 2 (45 mins-1 hour after workout)
2 chicken breasts (~250 grams)
1/4 cup long grain brown rice (3/4 cup cooked)
1 cup milk

Before Bed
Protein shake in water
2.5 tablespoons peanut butter

Macros:
2503 calories
79.3 grams fat (28%)
186.2 grams carbs (29%)
264 grams protein (42%)

K.Huget
07-08-2010, 10:28 PM
Squats
2x(5x135)
5x225
3x300
3x340
2x385 (-1 since last cycle)

Front Squats
6x135
6x185
6x225
6x235 +2,+2,+2

More Squats (Leg Press taken)
6x225
6x275 +2,+2,+2

Leg Extensions
6x160
6x180
6x200

Leg Press
6x4pps
6x5pps
6x5pps +2,+2,+2

K.Huget
07-09-2010, 08:13 PM
Bench Press
2x(5x135)
5x185
3x210
3x240
2x270 (same as last cycle)

Dips
6xbw+25
6xbw+45
6xbw+90, +2,+2,+2

Tricep Pushdowns (supersetted ab work in here)
3 sets of weights I can't remember

Chins
6xbw
6xbw+10
6xbw+25, +2,+2,+2

BB bent over rows
6x185
6x205
6x225 +2,+2,+2

Seated Cable Rows
3 sets

More Bench Press
-did about 6 sets with lighter weight working on form

I watched a video on the Elite FTS website about pinching the shoulder blades together. I thought i'd been doing it the whole time but I guess I was just shrugging. I'm beginning to feel it in my lats now because I incorporated what I learned today.

K.Huget
07-12-2010, 07:20 PM
Deads
5x135
5x225
3x315
5x375
2x425 (SO dissapointing)
0x455

GM's
6x135
6x185

This was my worst workout in recent memory. I felt fine but the strength was just gone. I have no explanation for it. I didn't even drink or party AT ALL this weekend for the FIRST time since February. I ate perfectly all weekend.

I have tomorrow and (maybe) Wednesday to work out this week because I'm leaving Wednesday for the Craven Country Jamboree near Regina and not coming back until Monday.

My plan for next couple weeks:

This Week
-rework my Wendler percentages because I clearly lost strength
-Bench day tomorrow, maybe Squats on Wednesday

Next Week (July 19th-24th)
-DELOAD
-up calories to 2700-2800

July 27th-Aug 1st
-start new cycle with lower weights (reworked percentages)
-Calories at 3000 a day

After that I'll just slowly add calories until I'm making strength gains again

K.Huget
07-13-2010, 09:10 PM
Bench Press
3x(5x135)
3x185
5x210
3x235
10x225

Close Grip BP
3x(6x185)

Dips
6xbw
6x45
6x90
20xbw
3x(6xbw)

Pullups
6xbw
5xbw
5xbw

K.Huget
07-22-2010, 07:55 PM
Squats
3x(5x135)
5x185
5x225
5x275

GM's
3x(10x135)

Speed Pulls
2x(5x135)
4x(3x225)

I had a wicked time at the Craven Country Jamboree but 5 days of partying took its toll. I'll deload again tomorrow and then start the new Wendler cycle with reduced percentages.

K.Huget
07-23-2010, 07:12 PM
Bench Press
3x(3x135)
3x(3x185)
3x(3x225)

Close Grip BP
3x(6x185)

Chins/Dips (supersetted)
5x(6xbw)/5x(6xbw)

K.Huget
07-28-2010, 10:03 PM
Deads
5x135
5x225
5x315
5x360
5x405

Squats
3x(3x135)
2x(6x225)
6x275

GM's
10x135
6x185
6x205

Pullups
6xbw
5xbw
5xbw

BB Rows
6x185
6x205

This is my first week with the reworked Wendler percentages.

K.Huget
07-28-2010, 10:08 PM
Military Press
5xbar
5x95
5x125
5x145
7x165

Seated DB Shoulder Press
10x50
8x65
8x65
10x50

Lateral Raises
10x35
8x37.5
10x32.5

DB Flyes
10x40
10x42.5
10x45
10x37.5

Incline situps
4 sets

I don't have a scale at the moment but I weighed in for the first time in months on a scale my friend owns. I was around 195 lbs fully clothed (no shoes) during mid-day. This means I lost at least 12-15 lbs on my cut.

K.Huget
07-30-2010, 12:18 AM
Squats
2x(5x135)
3x185
3x225
5x260
5x300
5x340

Box Squats
5x135
3x185
2x(3x225)
3x275
3x295
2x(3x315)

Leg Extensions
3 sets

Leg Press
6x3pps
6x4pps
6x5pps
6x6pps
6x7pps +2, +2, +2
20x3pps

K.Huget
08-04-2010, 04:25 PM
Bench Press
2x(5x135)
5x185
5x210
8x235

Dips
6xbw
6xbw+45
6xbw+90 +2,+2,+2

Tricep Pushdowns
3 sets

Chins
6xbw
6xbw+10
6xbw+10 +2,+2,+2

DB Rows
10x80
6x90
6x110 +2,+2,+2

DB Curls
2 sets

K.Huget
08-04-2010, 04:27 PM
Deads
5x135
5x225
3x335
3x380
3x430

I stopped this workout short because I overslept the night before and was feeling drowzy. I was sweating like crazy, and constantly out of breath.

K.Huget
08-04-2010, 06:26 PM
Military Press
5xbar
2x(5x95)
3x135
3x155
4x175

DB Seated shoulder press
10x60
6x65
8x75
8x55 (drop set)

DB Flyes
10x40
10x45
8x50
6x55

Lateral Raises
6x35
6x37.5 +2,+2,+2

Front Raises
6x35
6x37.5

K.Huget
08-05-2010, 06:33 PM
Squats
3x(3x135)
2x(3x225)
3x275
3x320
3x360

Box Squats
2x(3x225)
1x275
1x295
2x(1x315)

Speed Deads
5x(3x225)

Leg Extensions
6x150
6x180
6x210 +2,+2,+2

K.Huget
08-07-2010, 07:43 PM
Bench Press
3x(3x95)
3x(3x135)
3x195
3x225
4x250

Close Grip BP
3x(6x185)

Dips
6xbw
6xbw+45
6xbw
6xbw+90 +2,+2,+2

Chinups
6xbw
6xbw+10
6xbw+25 +2,+2,+2

DB Bent Over Rows
6x90
6x115 +2,+2,+2

K.Huget
08-09-2010, 09:00 PM
Deads
5x135
3x225
3x315
5x360
3x405
2x455
1x455

GM's
6x135
6x185
6x225 +2,+2,+2

Pullups
6xbw
6xbw
6xbw +2,+2,+2

BB Bent Over Rows
6x185
6x225 +2,+2,+2

Leg Curls
3 sets

I'm up to 3200 calories per day on workout days. About 1500 of those calories come from the post-workout meal. I worked a ten hour day today and still felt great in the gym

K.Huget
08-10-2010, 07:39 PM
Military Press
5xbar
2x(5x95)
5x145
3x165
3x185 (PR I think)

Seated DB Shoulder Press
6x60
6x75
20x50

DB Flyes
6x47.5
6x50
6x60 +2,+2,+2

Lateral Raises
6x32.5
6x37.5 +2,+2,+2

Weighted Incline Situps
4 sets

K.Huget
08-12-2010, 09:45 PM
Squats
2x(5x135)
2x(3x225)
5x300
3x340
1x380 (so close to 2)

Box Squats
2x(3x225)
3x275
3x(1x315)
2x(1x335)

Squats
7x(1x315) --> focused on form and staying tight

Speed Deads
3x(3x225)
3X(3X275)

Leg Press
6x3pps
6x4pps
6x5pps
6x6pps
6x7pps +2,+2,+2
20x4pps

Leg Extensions
3 sets

My energy is through the roof lately. I'm eating 3200-3300 calories a day of all clean foods.

K.Huget
08-14-2010, 03:25 PM
Bench Press
3x(3x95)
3x(3x135)
3x185
5x210
3x235
3x265 (might have left 1 or 2 in the tank)
1x275
1x275

Close Grip BP
6x185
6x205
6x225

Dips
6xbw
6xbw+45
6xbw+90 +2,+2,+1
10xbw

Tricep Pushdowns
3 sets

Chins
6xbw
10xbw
6xbw
5xbw

Seated Rows
3 sets

DB Curls
6x45->6x30->6x20

I finally smartened up and just put a bench in the squat rack so that I don't need to worry about finding a reliable spotter. I felt much more confident under the bar this way. It felt good to get under some relatively heavy weight for a couple singles.

I bought a good scale today (August 14th) and weighed in at 190 lbs AFTER already eating breakfast. I lost more weight than anticipated (~16 lbs).

My goals in the next couple months:
-Compete in first powerlifting competetion on October 16th in Moose Jaw in the 198 lb junior class RAW.
-Break the current junior 198 lb DL record of 508 lbs.
-Put on about 8 lbs

K.Huget
08-16-2010, 08:02 PM
Deads
5x135
5x225
5x315
5x360
7x405 (PR@bw)

GM's
6x135
6x185
6x235 +2,+2,+2 (PR)

Speed Squats
3x(3x135)
3x(3x185)
5x(3x225)

Pullups
6xbw
6xbw

Chins (pullups were hurting my shoulder)
10xbw +2,+2,+2

BB Bent Over Rows
6x185
6x205
6x235 +2,+2,+2

Leg Curls
4 sets

Very happy with the deads. I did 7x415 when I weighed 206 so i'm getting my strength back.

K.Huget
08-17-2010, 06:48 PM
Military Press
5xbar
2x(5x95)
5x125
5x145
8x165 (bw PR. Equal to all time PR)

Seated DB Shoulder Press
6x65
6x70
7x75

Speed Bench +pause
3x(3x135)
3x(3x155)
3x(1x185)
3x(1x225)

DB Flyes
6x45
6x55
6x65 +2,+2,+2

Lateral Raises
3 sets

K.Huget
08-19-2010, 10:19 PM
Squats
2x(5x135)
5x225
5x260
5x300
6x340 (+1 since last cycle)

Front Squats
6x135
6x185
6x225 +2,+2,+2

Box Squats (inch or two below parallel)
5x(3x225)

Box Squats (parallel)
3x(1x315)

Squats (wide stance)
2x(1x315)
3x315

Leg Extensions
3 sets

I experimented a lot with different widths on my squats today. My Wendler sets were all done with a narrower stance. I think I figured out that I actually squat better with a wide stance because I don't lean forward so much and I can really spread the floor.

K.Huget
08-20-2010, 06:44 PM
Bench Press
3x(5x95)
2x(5x135)
5x185
5x205
8x235

DIps
6xbw
6xbw+45
6xbw+90 +2,+2,+2
20xbw

Chins
6xbw
6xbw+10
6xbw+25 +2,+2,+2

DB Bent Over Rows
6x105
6x120 +2,+2,+2 (PR)

K.Huget
08-23-2010, 10:06 PM
Deads
5x135
5x225
3x335
3x380
5x430 (+2 since last cycle)

GM's
6x135
6x185
6x235 +2,+2,+2

Speed Squats
3x(3x135)
3x(3x185)
5x(3x225)

Pullups
3x(6xbw)
7xbw

BB Bent Over Rows
6x185
6x205
6x245 +2,+2,+2

GHR's
10xbw
10xbw
6xbw+25
10xbw

The deadlifts are almost back to where they were when I weighed 206. I'm back at Ironworks gym and did GHR's for the very first time.

K.Huget
08-24-2010, 10:04 PM
Military Press
2x(5x95)
3x135
3x155
5x175 (+1 since last cycle)

DB Overhead Press
6x55
6x65
5x75

Speed Bench
8x(3x135)
5x(3x155)
2x(1x225)

DB Flyes
6x45
6x55
6x65
6x70 +2,+2,+2

Lateral Raises (supersetted with ab work)
6x30
6x35
6x40 +2,+2,+2

K.Huget
08-26-2010, 07:30 PM
Squats
5x(3x135)
3x(3x225)
3x280
3x320
5x360 (bw PR and only 5 lbs under all time best)

Front Squats
6x135
6x185
6x245 +2,+2,+2 (PR)

Leg Press
6x2pps
6x3pps
6x4pps
6x5pps
6x6pps +2,+2,+2

Speed Deficit Deads (off ~3 inch platform)
5x(3x225)
3x(3x275)

Speed Deads
3x(3x275)

Leg Extensions
3 sets

Great workout again. I am so close to breaking some all time PRs while being 15 lbs lighter.

K.Huget
08-27-2010, 06:49 PM
Bench Press
2x(3x95)
5x(3x135)
3x195
3x225
3x250 ****(see below)
1x255
1x265
1x275

Close Grip BP
6x185
6x205
4x215

Dips
6xbw
6x50
6x100 +1
15xbw

Chins
6xbw
6xbw+10 +2,+2,+2
6xbw

DB Rows
6x100
6x120 +2,+2,+2

Tricep Pushdowns
3 sets

****My Wendler Bench sets were all done on a bench that felt kind of wierd. When I did my heaviest set (250 lbs) I was losing all of my leg drive and there was a lot of strain on my chest. I was disappointed with only 3 reps and wondered what was going on. It turns out that the bench wasn't bolted down so every time I drove with my legs the bottom of the bench would come off the floor. This messed everything up because I definetely had more than 3 reps in me.

I switched to the competition bench at my gym (wider etc.) and the difference was enormous. The singles I did felt easy.

K.Huget
08-30-2010, 06:56 PM
Deads
5x135
3x225
3x315
5x365
3x405
3x455 (+1 since last cycle)
1x475

GM's
6x135
6x185
4x245

Speed Box Squats
3x(3x135)
3x(3x185)
5x(3x225)

Pullups
3x(6xbw)

Chins
10xbw
2x(6xbw)

BB Rows
6x185
6x205
6x225

GHR's
10xbw
10xbw
10xbw+10

K.Huget
08-31-2010, 08:30 PM
Military Press
2x(3x95)
5x145
3x165
3x185

DB Overhead Press
10x50
10x65->drop->12x50

Speed Bench
3x(3x135)
3x(3x185)

Pause Bench
3x(1x225)

DB Flyes
10x45
10x60->drop->10x40

DB Lateral Raises
3 sets

I also did some sets of ab work scattered in between sets

K.Huget
09-02-2010, 08:52 PM
Squats
3x(3x135)
2x(3x225)
5x300
3x340
2x380 (+1 since last cycle)

Front Squats
6x225
6x245 +2,+2,+2

Leg Press
6x3pps
6x4pps
6x5pps
6x6pps +2,+2,+2
|
|
v
drop set 15x4pps

Leg extensions
2 sets

K.Huget
09-03-2010, 06:59 PM
Bench Press
5x(3x135)
3x185
5x210
3x235
3x265

CGBP
6x185
6x205

Bench Press
8x225

Dips
6xbw
6xbw+45
6xbw+100 +1,+1
18xbw

Chins
6xbw
6xbw+10
6xbw+25
6xbw

K.Huget
09-07-2010, 07:32 PM
Deads
2x(5x135)
5x185
5x240
5x285

GHR's
10xbw
10xbw
20xbw

Pullups
3x(6xbw)

Seated Cable Rows
3 light sets

I hate deload week...

K.Huget
09-09-2010, 06:00 PM
Bench Press
2x(5x135)
5x155
5x185

Dips
4x(6xbw)
2x(10xbw)

Chinups
3x(6xbw)

Seated Cable Rows
3 light sets

I also threw in a little bit of ab work. Just keeping everything light this week because I went 6 weeks without a deload.

ThomasG
09-09-2010, 06:02 PM
Good stuff in here! What weight class do you compete in?

K.Huget
09-09-2010, 06:11 PM
Good stuff in here! What weight class do you compete in?

Thanks! I'll be competing in the 90 kg (198 lb) class for my first competition in October.

K.Huget
09-10-2010, 05:53 PM
Squats
2x(5x135)
5x185
5x205
5x240
3x(1x315)
3x315
1x315
10x225

I'm so glad deload week is done. I'm already excited for Monday.

K.Huget
09-13-2010, 09:38 PM
Deads
5x135
5x225
5x315
5x365
8x415 (All time PR!)

GM's
6x135
6x185
6x245 +2,+2,+2

Speed Squats
3x(3x135)
3x(3x185)
5x(3x225)

Pullups
2x(6xbw)
6xbw +2,+2,+2

Bent Over Rows
6x225
6x245

GHR's
10xbw
10xbw+25
10xbw+25
8xbw+35

Awesome workout. Deads felt great.

K.Huget
09-14-2010, 09:59 PM
Military Press
2x(5x95)
5x130
5x150
7x170 (PR)

DB Overhead Press
10x60
4x75

Speed Bench
3x(3x135)
3x(3x185)

DB Flyes
10x45
10x60-->drop set 10x40

Lateral Raises
3 sets

FInished with ab work

K.Huget
09-16-2010, 09:35 PM
Squats
2x(5x135)
2x(3x225)
5x275
5x315
6x350 (PR?)

Front Squats
6x225
6x250 +2,+2,+2 (PR)

Leg Press
6x4pps
6x5pps
6x6pps +2,+2,+2
drop set to 20x3pps

Leg extensions
3 sets

ThomasG
09-16-2010, 10:12 PM
Beast!!

K.Huget
09-17-2010, 08:56 PM
Beast!!

Thanks I was definetely feeling the effects of that workout today. These 10 hour days of construction are wearing on me.

Bench Press
3x(5x135)
5x185
5x205
7x240

Dips
6xbw
6xbw+105 (PR)
drop set 20xbw

Chins
6xbw
6xbw+10
4xbw+10
3xbw+10

Seated Cable Rows
3 sets

I'm so frustrated with the bench press. I don't really know what to do about it at this point. After the competition in October I might have to change tactics.

K.Huget
09-20-2010, 07:21 PM
Deads
5x135
3x225
3x315
3x340
3x390
5x440

GM's
6x135
6x185
6x250 +2,+2,+2 (PR)

Speed Squats
3x(3x135)
6x(3x225)

Pullups
6xbw
6xbw+5
6xbw+5

Seated Cable Rows
3 sets

GHR's
10xbw
10xbw+25
10xbw+35
20xbw

ThomasG
09-20-2010, 07:23 PM
Deads and GM's are superb man. Huge potential at age 20.

Coke
09-21-2010, 04:09 PM
Deads and GM's are superb man. Huge potential at age 20.

No joke, major props.

K.Huget
09-21-2010, 08:29 PM
Deads and GM's are superb man. Huge potential at age 20.
Thanks alot!


No joke, major props.
Thanks man

Military Press
2x(5x95)
3x140
3x160
4x180 (PR)

DB Overhead Press
6x55
8x70
drop 6x55
drop 6x40
drop 6x35
drop 6x30
drop 6x25
6x55

DB Flyes
6x55
6x70

Lateral Raises
4 sets

Front Raises
2 sets

I weighed in at 192.3 pounds this morning. I upped the calories to 3800 this week.

K.Huget
09-23-2010, 08:59 PM
Squats
3x(3x135)
3x(3x225)
3x285
3x330
4x370 (PR?)
2x(1x370)
2x(1x315)

Front Squats
6x225
4x255

More Squats
20x225
2x(10x225)

Went a little crazy with the squats today

K.Huget
09-25-2010, 11:11 AM
Bench Press
3x(3x135)
3x205
3x225
5x255 (almost 6)

Close Grip BP
4x225
6x205
6x205

Dips
6xbw
5x110 (PR)
drop set 20xbw

Chins
6xbw
6xbw+25 +2,+2,+2
6xbw

Tricep Pushdowns
3 sets

Seated Cable Rows
3 sets

Most of the accessory work was supersetted and some ab work was thrown in as well

K.Huget
09-27-2010, 08:48 PM
Deads
5x135
2x(3x225)
3x315
5x365
3x415
3x465 (PR @ bw and tied with all time PR)

GM's
6x135
6x185
6x255 +2,+2,+2 (PR)

Speed Squats
8x(3x225)

Pullups
6xbw
6xbw+5
6xbw+10 +2,+2,+2 (PR)
6xbw

BB Bent Over Rows
6x225
6x225

GHR's
10xbw
10xbw+25
20xbw

Tons of energy today. This was my preworkout meal:

Oats
Vanilla protein
blackberries
blueberries
skim milk
1/2 banana
chocolate chips

I cooked the oats and mixed the protein with the milk in a separate cup. When the oats were done I put them in a bowl and poured the vanilla protein shake on top. I then covered it with the rest of the ingredients and it tasted awesome.

K.Huget
09-28-2010, 08:33 PM
Military Press
2x(5x95)
3x135
5x150
3x170
3x190 (PR)

Paused/Speed Bench (Less than 3 weeks until first PL competition so i'm practicing the pause)
3x(1x135)
3x(1x185)
3x(1x225)

DB Overhead Press
10x55
8x65
drop set 6x55
drop set 6x40

DB Flyes
10x50
6x65

Ab work was supersetted with accessory work

K.Huget
09-30-2010, 09:13 PM
Squats
3x(3x135)
2x(3x225)
3x275
5x310
3x350
2x390 (PR)
1x405
>10x(1x315) --> some with box a little below parallel, some without

This was my last heavy squat workout before the competition on the 16th. I really wanted to get my form down so I hit 315 for so many singles that I can't even remember.

My plan is to hit openers on Monday and Thursday of next week and then do absolutely nothing the week leading up to the competition. If anybody has any advice or insight on this please post.

K.Huget
10-01-2010, 06:50 PM
Bench Press
4x(3x135)
5x210
3x240
2x270-->Made sure there was NO bouncing
2x(1x225)-->paused

Dips
6xbw
6xbw+110 +2,+2,+2 (PR)

Chins
6xbw
6xbw+25 +2,+2,+4
6xbw

Seated Cable Rows
10x150
10x200

This was my last heavy workout before the competition which is 2 weeks and a day out. I'm getting very excited.

K.Huget
10-04-2010, 08:11 PM
Squats
3x(3x135)
2x(1x225)
1x275
1x315
1x335
2x(1x365) Squat opener.

Bench Press
3x(1x135)
3x(1x185)
2x(1x225)
No spotter, didn't hit opener. I might just use 225

Deadlift
3x135
1x225
1x315
2x(1x405)
2x(1x455) Dead opener

Wore my singlet today for the first time. I didn't take the preworkout supplement I usually do because I want to cycle off it for 2 weeks and use it again on meet day. Squat and Deadlift openers felt pretty good.

K.Huget
10-07-2010, 08:58 PM
Squats
3x(3x135)
3x(1x225)
3x(1x275)
3x(1x315)
2x(1x365)

Bench Press
-lots of singles with 225 experimenting with different foot positions. I also nailed a couple of singles with 245 so that will probably be my opener

Deads
3x(1x225)
3x(1x315)
4x(1x405)

K.Huget
10-12-2010, 06:20 PM
I spent the long weekend at home and got a good rest. It was Thanksgiving here in Canada so my parents made sure I was well fed all three nights. I'm back in Saskatoon now and will just be resting up until the meet. I've been weighing myself every morning but i'll be well under 198 for the weigh in so it shouldn't be an issue.

K.Huget
10-20-2010, 04:26 PM
I stayed in a hotel Friday night and actually managed to get 9-10 hours of sleep. I weighed in at a light 86.7 kg (almost 191 pounds). After weigh ins I went back to the hotel and stuffed my face with milk, oats, chocolate chips, and bananas. I took a pre-workout supplement about 45 minutes before lifting began. This was an IPF meet but I was lifting raw (didn't even have belt).

Squat #1 - 363.8 lbs - Good. I was real nervous because I didn't get the best warmup in but the weight felt easy and it got my confidence up

Squat#2 - 402.3 lbs - Good. Felt slower, wasn't tight enough.

Squat #3 - 418.9 lbs - Good. It felt great to get this up because I wasn't so sure after the second squat. I probably could have gone 430 lbs. I was also told that I am squatting a couple inches deeper than I have to.

Bench #1 - 242.5 lbs - Good. Easy

Bench #2 - 270.1 lbs - Good. Slow grinder, only 2 white lights.

Bench #3 - 286.6 lbs - No Good. Not even close

Dead #1 - 451.9 lbs - Good. Easy.

Dead#2 - 501.6 lbs - Good. Personal best by 1.6 lbs

Dead#3 - 511.5 lbs - Good. Personal best and provincial record in the junior 90kg class.

Overall the meet was a great experience. My squats exceeded my expectations, I got the deadlift I was aiming for, and I hit my goal of a 1200 lb total. Everybody was very friendly and I am already looking forward to competing again.

K.Huget
10-22-2010, 06:08 PM
I did a bunch of boring but necessary deload work this week. Just four 30-40 minute sessions to get the blood flowing. I'll start another Wendler cycle next week and hopefully start packing on some mass. I'm currently eating 4000-4200 calories but i'm also working 10 hour construction days so I might have to eat even more.

I also made my very first order with AtLarge Nutrition. I ordered a big tub of Nitrean, Results, and Novus bars. I'm very excited to try it out.

H_M
10-24-2010, 09:25 PM
great work at the meet.

K.Huget
10-25-2010, 08:27 PM
great work at the meet.

Thanks, I appreciate it.

Deads
2x(5x135)
5x225
5x325
5x375
7x425 (+2 rep PR)

GM's
6x135
6x185
6x255 +2,+2,+2

ATF Squats (narrow stance, olympic style)
6x245
6x275
6x295 +2,+2,+2

Pullups
6xbw
6xbw +5
6xbw+10

GHR's
10xbw
10xbw+25
10xbw+35

BB Rows
6x225
6x245
6x225

ThomasG
10-25-2010, 08:32 PM
Congrats on the PR deadlift is huge man I gotta catch up.

K.Huget
10-26-2010, 06:55 PM
Congrats on the PR deadlift is huge man I gotta catch up.

Thanks, it must be these long arms of mine.

Military Press
2x(5x95)
5x130
5x150
8x170 (+1 rep PR)

DB Bench Press
6x75
6x85
6x95
4x100

Lateral Raises
3 sets

DB Flyes
10x50
10x60

Ab work was supersetted in with accessory work.

K.Huget
10-28-2010, 07:20 PM
Squats
3x(5x135)
5x225
2x(3x225)
5x275
5x315
7x360 (PR)

ATF Squats (Close stance oly style)
6x315
6x325 +2,+2,+2

Leg Press
6x3pps
6x4pps
6x5pps
12x6pps
10x5pps
10x4pps
10x3pps

Awesome workout

ThomasG
10-28-2010, 09:25 PM
Holy legs! Looks like a really fun workout. Keep up the good work!

K.Huget
10-30-2010, 12:34 PM
Holy legs! Looks like a really fun workout. Keep up the good work!

Yeah, squat days are probably my favorite

Bench Press
5x(3x135)
5x190
5x215
8x245 (PR, more left in the tank)
1x265
2x275
7x225

Dips
6xbw
7xbw+100 (PR)
25xbw

Chins
3x(10xbw)

Ab machine
3 sets

K.Huget
11-01-2010, 07:26 PM
Deads
5x135
3x(3x225)
3x315
3x350
3x405
4x450

GM's
6x135
6x185
6x260 +2,+2,+2 (PR)

Chins
3x(10xbw)

ATF Squats
6x260
2x(6x295)

Cable Rows
3 sets

GHR's
10xbw
10xbw+25
10xbw+35

Not happy with the deads. I overslept last night and got like 15 hours of sleep.

ThomasG
11-01-2010, 09:36 PM
You have a GHR at your gym?

K.Huget
11-02-2010, 08:31 PM
You have a GHR at your gym?

Yeah man it's a great gym

Military Press
2x(5x95)
3x140
3x160
5x180 (PR)

DB Bench Press
6x80
6x90
5x100
6x90

DB Flyes
10x45
10x60
10x60

Lateral Raises
3 sets

Ab work was supersetted with accessory work

ThomasG
11-02-2010, 09:29 PM
Very Jealous I get to train at commercial gym hell. At least there is one power rack...

Congrats on the new pr

ThomasG
11-02-2010, 09:43 PM
Very Jealous I get to train at commercial gym hell. At least there is one power rack...

Congrats on the new pr

K.Huget
11-05-2010, 01:17 PM
Very Jealous I get to train at commercial gym hell. At least there is one power rack...

Congrats on the new pr

Yeah i've had my experiences with commercial gyms. Let's just say I won't be going back.

I woke up Wednesday not feeling so great and knew exactly what it was. Once or twice a year I get a cold where my throat is slightly sore and my body is completely exhausted. My joints are stiff, back is sore, and I lay in bed all day. I'll probably have to wait until Monday to get back in the gym. This SUCKS

K.Huget
11-08-2010, 07:12 PM
Squats
3x(3x135)
3x(3x225)
3x295
3x340
4x380 (PR)

ATF Squats
2x(5x315)

Leg extensions
4 sets of 10

K.Huget
11-09-2010, 07:20 PM
Bench Press
5x(3x135)
3x185
3x200
3x230
2x260
7x225

Dips
6xbw
6xbw+50
8xbw+105 (+2 rep PR)
20xbw

DB Flyes
10x45
10x60
6x75

Tricep Pushdowns
3 sets

Ab work was supersetted with accessory work.

Wow what can I say. Bench was just so bad. I didn't have a spot but I still should have had at least 5. My setup was bad and I lost confidence early.

ThomasG
11-10-2010, 07:23 AM
Sick squat pr! I know what you mean about the set up on bench I hate when that happens.

K.Huget
11-14-2010, 06:14 PM
Sick squat pr! I know what you mean about the set up on bench I hate when that happens.

Thanks man

Deadlifts
3x(3x135)
3x(3x225)
3x315
5x375
3x425
1x475 (didn't go until failure)
1x500
3x(1x455)

GM's
6x135
6x185
6x225
6x265 (PR)

GHR's
20xbw

I decided to start adding some heavy singles into my routine.

ThomasG
11-15-2010, 05:33 AM
I've always like singles for squats and deads. Bench not so much. It will be interesting to see how you respond.

K.Huget
11-15-2010, 07:35 PM
I've always like singles for squats and deads. Bench not so much. It will be interesting to see how you respond.

Yeah I just feel like I need to get used to the heavy weights and get my form down.

Bench Press
5x(3x135)
3x185
5x215
3x245
1x275 (not until failure, pretty easy)
10x225

Dips
6xbw
6xbw+60
6xbw+115 +2,+2,+2 (PR)

Chinups
6xbw
6xbw+25
5xbw
9xbw

Seated Cable Rows
10x150
6x200 +2,+2,+2

ThomasG
11-15-2010, 08:59 PM
Nice benching. What's your 1rm pr?

K.Huget
11-16-2010, 07:49 PM
Nice benching. What's your 1rm pr?

Who knows, maybe 300 if i'm lucky. I benched 225 in grade 10, 255 in grade 12, 275 in first year uni, and it's now 2 years later and i've hardly progressed.

Squats (used jump rope between warmup sets to warm up)
5x(3x135)
3x(3x225)
3x275
5x315
3x360
1x400
1x415
3x(1x405)

ATG Squats
2x(3x315) -->legs clearly fried by this point

Leg extensions
3 sets

Good workout. It felt good to do the singles.

K.Huget
11-20-2010, 01:18 PM
On the 22nd of October I placed an order with AtLarge. I checked back about a week and a half later and found no record of my transaction on the AtLarge website. Discouraged, I contacted Chris and was told there'd been a problem and he had emailed me back on the 22nd asking me for the specifics of my order. I found no such email in my inbox but assumed it had been delivered to my junk mail and had been deleted. I gave him the specifics on the 3rd of November and was given a confirmation email saying the order would be shipped ASAP.

Today is November 20th. Not including from October 22nd-November 3rd, the day the confirmation email was sent or Remembrance Day (Veteran's day), the order took 11 business days to arrive. I paid twenty dollars at the post office when I picked it up which raised the total shipping/customs cost to around 70 dollars. In terms of availability, i'm afraid AtLarge rates VERY low.

Here are my first impressions of both the Novus bar and Nitrean protein:

Novus Bar - Overall I enjoyed the mint cookie novus bar. I love mint chocolate and this was pretty satisfying. It was slightly dry as protein bars often can be, and the flavor didn't quite break through as much as I would have liked it to. The price is what sets this apart from other bars. Two dollars a bar is unheard of around here. They are all 3 dollars or more per bar around where i'm from. The shipping costs, however, negate this.

I could drive 2 minutes to the nearest Popeye's and pick up a box of BioX Protein 32 bars. It has comparable macros (32g protein, same amount carbs, 10 grams fiber!) and superior taste.

Nitrean - I simply mixed with water. It dissolved pretty well with a spoon with minimal clumps. The taste surprised me. I have the chocolate flavor but the taste was very unique. I tasted a bit of cookie dough and thoroughly enjoyed drinking the shake. I'll need more time to make up my mind fully, but so far the taste lives up to my expectations.

All in all, it's a shame AtLarge couldn't strike a deal with Popeye's or a comparable retailer. For somebody outside of the United States the shipping cost and time negates any money saved by ordering through AtLarge.

K.Huget
11-22-2010, 08:29 PM
Deads
3x(3x135)
2x(3x225)
3x315
3x365
3x405
3x455
1x475
2x(1x485)

GM's
6x135
6x185
6x270 (PR)
6x226 (drop set)

Chinups
2x(10xbw)
15xbw (PR)
5xbw

Seated Cable Rows
10x160
10x180
8x200

I tried Results for the first time today. Tasted great!

ThomasG
11-22-2010, 08:33 PM
Big pulling!

Novus bars are the shiz. I eat 3 a day sometimes haha. I'm getting results for christmas I'm excited to try it!

K.Huget
11-23-2010, 07:49 PM
Big pulling!

Novus bars are the shiz. I eat 3 a day sometimes haha. I'm getting results for christmas I'm excited to try it!

Thanks, it feels good to be doing heavy singles again.

The Novus bars are definetely tasty. I won't be able to review the Results for quite some time, if at all, because my progress will be the only way to tell if it's working.

Military Press
3x(3x95)
3x145
3x165
4x185 (PR?)

DB Bench Press
10x80
8x90
4x100 (wobbly)
10x55 (drop set)

DB Side Raises
3 sets

Speed Bench
5x(3x135)
5x(3x155)

Ab work was supersetted with accessory work. I also did some skipping.

K.Huget
11-25-2010, 05:52 PM
Squats
4x(3x135)
3x(3x225)
3x275
3x315
3x345
3x390 (PR)
1x405
1x405
1x425 -> tied with all time PR when I was weighing 206 lbs. I hadn't done a bunch of heavy stuff before I did it last time though
1x405

Deficit Deads (bar at very bottom of shins)
2x(3x225)
2x(3x315)
3x365
2x405
2x(1x405)

Leg extensions
3 sets

K.Huget
11-26-2010, 06:11 PM
Bench Press (skipping to warm up)
3x(3x135)
3x185
3x205
3x235
3x265 ->felt easy, didn't go to failure
1x275 -> no sticking points
1x295 -> stuck a bit off of chest but got it up

Dips
6xbw
6xbw+60
6xbw+120 +2,+2,+2 (PR)
20xbw

Chinups
6xbw
6xbw+25 +2,+2,+2
6xbw ->drop set

Seated Cable Rows
3 sets

DB Curls
3 sets

Ab work supersetted with accessory work

K.Huget
11-29-2010, 08:13 PM
Deads
2x(5x135)
2x(5x225)
5x315
5x380
5x430
2x(1x455)

GM's
6x135
6x225
6x270

GHR's
10xbw
10xbw+35
9xbw+45
6xbw (strip set)

Chins
3x(10xbw)

Seated Cable Rows
3 sets

K.Huget
12-02-2010, 08:02 PM
Military Press
2x(3x95)
5x135
5x155
7x175 (PR)

DB Bench Press
6x85
5x100
10x60 (drop set)

Speed Bench (skip in between sets)
5x(3x135)
5x(3x155)

K.Huget
12-02-2010, 08:04 PM
Squats
3x(3x135)
3x(3x225)
5x280
5x325
5x370 (PR)

Speed Deficit Deads (bar at bottom of shins)
3x(3x225)
3x(3x275)

Speed Deads
3x(3x275)

Leg Press
6x3pps
6x4pps
6x5pps
12x6pps
10x5pps (drop set)
10x4pps (drop set)

Leg extensions
3 sets

ThomasG
12-02-2010, 08:14 PM
Beast!! Sick new pr

K.Huget
12-06-2010, 12:42 PM
Beast!! Sick new pr

Thanks man, i'm just trying to catch up to your huge squat

Bench Press
3x(3x135)
5x185
5x225
6x250 (easy, not failure)

Dips
6xbw
6xbw+60
7xbw+125 (PR)
20xbw

Chins
6xbw
6xbw+25
6xbw

Seated Cable Rows
3 sets

DB Curls
3 sets

Ab work supersetted with accessory work.

K.Huget
12-06-2010, 07:22 PM
Deads
3x(5x135)
2x(3x225)
3x315
5x365
3x430
1x480
1x500
2x(0x500) -->Barely got it off floor
1x455

GHR's
10xbw
10xbw+25
10xbw+45
20xbw-->drop set

Chins
3x(10xbw)

Seated Cable Rows
2 sets

ThomasG
12-07-2010, 03:00 PM
Too bad about the miss. You're still progressing nicely though man keep up the hard work.

K.Huget
12-07-2010, 08:30 PM
Too bad about the miss. You're still progressing nicely though man keep up the hard work.

Thanks. I'll be switching things up big time pretty soon here. It's time I start incorporating bands and different exercises to fix weak points.

Military Press
3x(3x95)
3x135
5x155
3x175
1x195

DB Bench Press
6x85
6x100
10x60 (drop set, more like flyes)

Speed Bench
5x(3x135)
5x(3x155)

Punched the heavy bag for about half an hour at the end of my workout just to switch things up

K.Huget
12-09-2010, 07:41 PM
Squats
3x(3x135)
3x(3x225)
3x275
5x325
3x370
1x410
1x430 (All time PR)
1x405

Box Squats
3x(3x225)
3x(3x275)
2x(3x315)

Speed Deficit Deads (Green bands doubled up)
3x(3x135)
3x(3x225)

Leg Press
6x4pps
6x5pps
6x6pps
9x7pps

K.Huget
12-10-2010, 07:51 PM
Bench Press
3x(3x135)
3x185
5x225
3x250
1x280
1x305 (All time PR, flew up, no sticking points. Would have been good for the big 315 but i'll get it next time.)

Dips
6xbw
6xbw+60
6xbw+130 (PR)
20xbw

Pullups
6xbw
3xbw+25 then 3xbw+25 with chin up grip
5xbw

BB Bent Over Rows
6x185
3x(6x225)

DB Curls
3 sets

I was on a mission tonight. I brought my car in to the shop this morning at 8:30 because I had an appointment to diagnose a transmission leak. He phones me at FIVE THIRTY PM to tell me he recommends a fluid flush before he diagnoses and that he'll keep it overnight. I had just taken a pre-workout supplement and was fired up and ready to go to the gym. Nobody would give me a ride and there was no way I was missing a workout so I phoned a cab and had an awesome workout.

Coke
12-13-2010, 05:38 AM
I was on a mission tonight.

No joke, awesome that you got in there no matter what...great job with the big new PRs!!

ThomasG
12-13-2010, 10:44 AM
Beast!! O man caught me on the bench nice! Excellent progress.

K.Huget
12-13-2010, 06:16 PM
No joke, awesome that you got in there no matter what...great job with the big new PRs!!


Beast!! O man caught me on the bench nice! Excellent progress.

Thanks guys!

Concentric Good Mornings
10x115
5x215
5x265
5x315
2x335
1x335
1x355
1x355
2x315
10x215

Box Squats
~10x(3x215)

Chinups
5x(10xbw)

I'm away from Saskatoon for the rest of the month visiting family so i'm using my home gym this week. Normally it would be a deload week but I won't have access to a gym next week. I started doing the concentric good mornings to help my strength at the bottom of the deadlift, they felt pretty good. I got some videos on my cellphone for fun so I might upload them later.

K.Huget
12-14-2010, 06:57 PM
DB Seated Overhead Press
2x(10x45)
10x65
10x75
4x85
8x65

DB Bench Press
10x65
10x75
10x85
10x85 (85 lbs is as much as I can load onto the home dumbells)

Speed Bench
5x(3x135)
5x(3x165)

K.Huget
12-16-2010, 05:45 PM
Squats
3x(3x135)
3x(3x225)
3x265
5x315
3x335
3x355
3x375

Oly Squats
5x315
3x315

Deficit Speed Deads (switched between sumo and conventional)
5x(3x135)
lots of triples with 235
Lots of singles with 265

Nothing real special today. I'm thinking of competing in the Canadian IPF nationals at the end of March because I qualified and it would be a great experience. I'm nowhere near any national records but it would still be fun and i'd be competing raw.

K.Huget
12-17-2010, 11:26 PM
Bench Press
3x(3x135)
3x185
5x225
3x245
1x265
1x285
1x285 (paused rep PR, easy)
5x265

Close Grip BP
5x225
5x225
8x225
5x225

BB Bent Over Rows
4x(6x225)

Chins
10xbw
8xbw
10xbw

DB Curls
2x(8x45s)

I was planning on hitting 315 today but since i'm working out at home I don't have a spotter to help with the lift off. We've got a squat rack so the safety bars are in place so that's not an issue, but the lift-off was almost impossible by myself with 285 lbs. I still managed to hit it pretty easily, even with the sloppy lift-off.

I tweaked my back a bit yesterday while squatting, nothing major, just a little discomfort in the middle of my back. Today I was doing dumbell curls, of all things, and I feel a sharp pain that puts me on the floor. I was in a lot of discomfort after my training session but it seems to be getting a little better. Next week is a deload so hopefully my back can heal in that time.

K.Huget
12-20-2010, 07:43 PM
GM's
5x(10x135)

Oly Squats
10x135
10x135
10x165
10x185
10x185

Speed deficit deads
5x(3x185)

Easy stuff, just getting the blood flowing and working up a bit of a sweat. Tomorrow i'll do an upper body deload and then I won't have access to a gym for the rest of the week.

It turns out my back is fine. I don't think it had anything to do with my spine because I feel 100% now.

ThomasG
12-20-2010, 08:34 PM
Great news on the back!

K.Huget
12-22-2010, 10:27 AM
Great news on the back!

Yeah I was worried for a bit there.

Speed Bench
5x(3x135)
5x(3x165)

DB Overhead Press
3x(10x45)

DB Bench
20x45
2x(10x45)
20x45

Chinups
3x(10xbw)

DB Curls
10x45
8x45
6x45

K.Huget
01-03-2011, 07:18 PM
Deficit Deads (bar at very bottom of shins)
5x135
5x225
5x315
3x365
3x365
3x365
1x405
1x405
1x405
1x425
1x445
1x445

Concentric Good Mornings
5x135
5x225
5x275
3x315
3x315
3x315
1x335
1x345
5x225

Speed Box Squats
10x(3x225)

Chinups
3x(10xbw)

BB Bent Over Rows
3x(6x225)

GHR's
2x(20xbw)
12xbw

It's good to be back in the gym!

My plan with the deads is to do 3 weeks with a large deficit, deload, and then do 3 weeks with a 1-2 inch deficit, and deload again. Then i'll do a couple weeks of regular deadlift to see where i'm at, and then do a final deload before the meet. Hopefully this improves my speed off the ground and my numbers go up.

ThomasG
01-03-2011, 10:22 PM
I thought you disappeared good to see you back at it.

K.Huget
01-05-2011, 06:39 PM
I thought you disappeared good to see you back at it.

Nah, i'm not going anywhere! I was just doing light-moderate stuff for the last couple weeks while I visited family for the holidays.

Overhead Press
2x(3x95)
3x135
3x150
3x170
4x190 (not sure if this is a PR or not)
10x135 (drop set)

DB Bench
10x85
8x90
5x105
12x60

Speed Bench - First time using bands. I'm not real sure I used the right ones but they were thin ones that I doubled up. The tension was pretty insane.
4x(3xbar)
4x(3x65)
4x(3x95)

Some ab work was supersetted

ThomasG
01-05-2011, 08:28 PM
Whats bands did you use? For speed bench you want micro minis or minis at your strength level.

K.Huget
01-08-2011, 12:24 AM
Whats bands did you use? For speed bench you want micro minis or minis at your strength level.

They are the gym's bands i'm not real sure what they were. I just asked one of the guys I know and he suggested them.

Squats
3x(3x135)
3x(3x225)
3x275
3x315
3x355
4x400 (+3 rep PR)
3x(1x405)
5x315 (oly style)

Speed Deficit Deads with a green band
3x(3x135)
3x(3x225)
8x(1x275)

K.Huget
01-09-2011, 04:30 PM
Bench Press
3x(3x135)
3x185
3x205
3x240
3x275
Fx295
10x225

Dips
6xbw
6xbw+60
4xbw+135

Chins
6xbw
6xbw

Terrible workout. I had to wait a day to post it because I was so mad about it. I was expecting to hit 315 on the bench. I didn't even have a spot with the 295 I just pushed it towards my stomach, sat up, picked it up, turned around, and put it back. I even cut the workout short because I wasn't feeling it.

I'll hit 315 no problem in 2 weeks.

ThomasG
01-09-2011, 04:37 PM
Did you unrack that 295 by yourself? Do your train in a gym or by yourself in a basement/garage?

K.Huget
01-09-2011, 05:50 PM
Did you unrack that 295 by yourself? Do your train in a gym or by yourself in a basement/garage?

Yes I unracked it myself. I train in a gym but it was a Saturday, a day I don't usually train, and none of the regular PLers were around.

K.Huget
01-10-2011, 08:03 PM
Deficit Deads (from very bottom of shins)
2x(5x135)
2x(5x225)
5x315
3x(1x365)
3x(1x405)
2x(1x455) (PR)
3x405

Speed Box Squats
5x(3x225)
5x(3x245)

Chins
6xbw
2x(6xbw+25)

BB Bent Over Rows
6x225
6x245
10x225

GHR's
3x(20xbw)

K.Huget
01-13-2011, 08:58 PM
Bench Press
3x(5x135)
10x195
5x225
4x255 (what the hell?)
8x225

Dips
6xbw
6xbw+60
4xbw+135
15xbw

Chinups
10xbw
6xbw
6xbw

Seated Cable Rows
10x180
8x200
6x220

I think this was just a bad workout.

ThomasG
01-13-2011, 09:10 PM
Yes I unracked it myself. I train in a gym but it was a Saturday, a day I don't usually train, and none of the regular PLers were around.

Sometimes you have to ask randoms man. I train by myself often and I ask a random person for a liftoff anything over 245lb otherwise my lift would suffer.

Congrats on the deadlift pr!!

K.Huget
01-14-2011, 08:10 PM
Sometimes you have to ask randoms man. I train by myself often and I ask a random person for a liftoff anything over 245lb otherwise my lift would suffer.

Congrats on the deadlift pr!!

Ya dude I agree for sure

Squats
3x(5x135)
5x225
3x225
3x225
5x290
5x330
6x375 (PR)

Front Squats
6x225
6x245
3x275 (PR)
3x275

Speed Deficit Deads
3x(3x225)
3x(1x275)
?x(1x315) I did so many I lost count, some from a deficit, some not.

K.Huget
01-15-2011, 05:42 PM
Overhead Press
3x(5x95)
5x140
5x160
5x180

DB Bench Press
10x80
8x90
6x105
18x60

Speed Bench
3x(3x135)
3x(3x155)
3x(1x185)

Conditioning Work- punched heavy bag and skipped for about 30 minutes

ThomasG
01-15-2011, 05:43 PM
Wow! Excellent lower body day. I also like your choice of conditioning.

K.Huget
01-15-2011, 05:50 PM
Wow! Excellent lower body day. I also like your choice of conditioning.

Thanks, it felt good. Next week i'm going for a 455 lb squat.

K.Huget
01-17-2011, 08:29 PM
Deficit Deads (bar at very bottom of shins)
5x135
2x(5x225)
2x(3x315)
1x365
3x(1x405)
1x455
1x475 (+20 lb PR)
1x475 (this one wasn't from a deficit)

SSB Concentric Good Mornings
2x(5x225)
3x(3x275)
1x315

Speed Box Squats
3x(3x225)

Chinups
3x(6xbw)

It was my first time using a safety squat bar. The weight felt much heavier but it seemed like a better position to be in for concentric good mornings. I was pretty drained after the deficit deads and I have a sore throat which was bothering me so I cut the workout a little bit short. It is -25 degrees celsius in Saskatoon so i've got to be careful not to get sick.

K.Huget
01-20-2011, 07:12 PM
Squats
3x(3x135)
3x(3x225)
3x275
5x330
3x375
1x405
1x425
1x455 (+25 lb PR)

Front Squats
3x(6x225)

Speed Deficit Deads (off of 50 kg plate with green band)
3x(3x135)
5x(1x225)
5x(1x315)

Leg Extensions
3 sets

I woke up Tuesday and a cold was definitely coming on. I was worried it would ruin my entire week but I made sure to get my vitamins and eat a lot, which killed the cold before I even got fully sick. I'm very excited about the 455 lb squat, even though the depth may have been questionable. I smoked it though, so I'm sure I could have gone a little deeper and still got it.

K.Huget
01-21-2011, 07:29 PM
Bench Press
5x(3x135)
3x(3x185)
5x225
3x255
1x285 ->After this my spot left and nobody was around...
11x225
3x225 (close grip)
5x(1x225) Paused --> I finally got my form back during these sets, but it was too late

DB Bench
10x90
3x105
7x65 (drop set)

Tricep cable pushdowns
3 sets

Chins
3x(6xbw)

Seated Cable Rows
3 sets

Curls
2 sets...I hate curls

Discouraging workout but at least I got my pre-christmas bench form back. I wasn't setting up properly.

K.Huget
01-25-2011, 01:04 PM
Deads
5x135
5x225
5x275
5x315

GM's
3x(10x135)

Cable Pulldowns
3 sets

Abs
3 sets

ThomasG
01-25-2011, 01:36 PM
455 squat!! closing in on the big 475 gjdm!!

K.Huget
01-25-2011, 06:59 PM
455 squat!! closing in on the big 475 gjdm!!

You better believe it

Standing DB Overhead Press
10x40
3x(10x60)

Side Raises
3 sets

Front Raises
3 sets

Speed Bench with doubled up bands
6 sets

Finished by punching the heavy bag for a little bit

K.Huget
01-27-2011, 06:52 PM
Squats
3x(5x135)
5x225
5x275
5x315

Front Squats
3x(6x185)

GHR's
3x(10xbw)

-Skipped in between all sets
-played some hockey at the outdoor rink last night which is great exercise

I made some protein bars using the recipe in this thread http://www.wannabebig.com/forums/showthread.php?141157-Protein-Bars...Good-or-Evil and they are AWESOME. Bosch232 is the one who posted it.

K.Huget
01-28-2011, 07:01 PM
DB Bench Press
3x(10x60)

DB flyes
3x(10x40)

Cable Pulldowns
3 sets

Dips
3x(10xbw)

Ab work
3 sets

I'm glad the deload is over, they bore me.

ThomasG
01-28-2011, 08:29 PM
I'm with you I hate deloading!! But they help me a lot. I look forward to seeing you lift heavy again, sfw!!

K.Huget
01-31-2011, 08:31 PM
I'm with you I hate deloading!! But they help me a lot. I look forward to seeing you lift heavy again, sfw!!

Thanks man! I might need some help translating all these acronyms you are throwing around though, haha.

Deficit Deadlift (~1.5 inches)
2x(5x135)
3x225
3x315
3x405
2x455
1x475
1x495
1x505 (PR)
5x405

SSB Concentric Good Mornings
10x135
10x225
10x225

GHR's
10xbw
10xbw+35
10xbw+35

Cable Pulldowns
3 sets

Seated Cable Rows
3 sets

Deadlifts felt great today. I got a Titan Ultra belt which I wore for the heavy deadlift sets and it was the first time i've ever used a belt. I've never even hit 500+ on the deadlift at the gym WITHOUT a deficit.

ThomasG
01-31-2011, 08:36 PM
505 defecit omg!!!

SFW= Acronym.

1. Powerlifting. To "Smash ****ing Weights". Popularized by one Vincent Dizenzo, an 800 lbs. bencher who wanted to quickly settle a dispute about training methodologies.

"Too many guys are looking for the right program instead of just Smashing ****ing Weights".

The key to getting strong is to just SFW.

ThomasG
01-31-2011, 08:37 PM
gjdm=Good job dave man. Its a misc thing lol I forget not everyone knows what the misc is.

K.Huget
02-01-2011, 09:03 PM
The key to getting strong is to just SFW.

Amen.

Overhead Press
2x(5x95)
5x135
3x155
3x175
3x195
2x(1x205) (PR)

Speed Bench (doubled up bands, lots of tension)
2x(3xbar)
6-7x(3x95)

DB Flyes
3x(10x60)

Ab Work
3 sets

The speed bench felt awesome today. I'm 99% confident in my foot placement after today's workout.

K.Huget
02-04-2011, 07:00 PM
Squats
3x(5x135)
3x(3x225)
3x275
3x315
3x360
4x405 (PR)
2x(1x405)

Front Squats
6x225
2x(6x245)

Speed pulls (1.5 inch deficit, green band)
3x135
3x(1x225)
~8x(1x275)

ThomasG
02-04-2011, 07:20 PM
Every lift looks great! Excellent session.

K.Huget
02-05-2011, 04:40 PM
Bench Press
3x(3x135)
3x(3x185)
3x225
3x245
3x275
1x295
1x225 (paused)
1x225 (paused

Dips
30xbw

Another bench session, another set of excuses. My left arm around my elbow was bothering me between sets, i'm not sure what that's about. I got a spot on the 275 which was good. The same guy spotted me on the 295 but lifted up rather than out so I lost all tightness and had to muscle it up. Not having a training partner is really killing my bench right now.

K.Huget
02-07-2011, 10:06 PM
Deficit Deads (about 1.5 inches)
5x135
3x(3x225)
3x315
3x405
3x(1x455)

Speed box squats (box an inch or two below parallel)
3x(2x135)
7x(2x225)

GM's
6x225
6x225
8x225

Chinups
6xbw
6xbw+5
6xbw+10

GHR's
3x(20xbw)

BB Bent Over Rows
3x(6x225)

I didn't go overboard with the deads today as i'm still a little beat up from Thursday's squat session. I'll go for a 515 deficit deadlift next week.

K.Huget
02-08-2011, 09:38 PM
Overhead Press
2x(5x95)
5x140
5x165
6x185 (PR)

DB Bench Press
10x90
6x105
8x90

Speed Bench
3x(3x135)
5x(3x155)

DB Side Raises
3x(10x35)

K.Huget
02-10-2011, 07:56 PM
Squats
3x(3x135)
3x(3x225)
3x275
5x295
5x340
5x385
5x315 (atg, close stance)
20x225 (atg, close stance)

That's all she wrote. I was destroyed after the twenty rep squats.

ThomasG
02-10-2011, 07:58 PM
What do you mean that's all she wrote? 20 reppers at any weight are murder.

ThomasG
02-10-2011, 09:34 PM
O wait isn't that some kind of saying lol

K.Huget
02-11-2011, 07:39 PM
O wait isn't that some kind of saying lol

Haha what?

Bench Press
3x135
3x135
10x135
5x135
3x(3x185)
5x195
5x225
5x255

Paused Bench Press
2x(1x225)
2x(1x245)

Dips
6xbw
6xbw+60
6xbw+135 (PR)
20xbw

Chinups
6xbw
6xbw+5
6xbw+10

Seated Cable Rows
3 sets

Ab work
3 sets

The bench felt good today. The paused singles were easy and I could have done a lot more but i'm going to save it for next week.

K.Huget
02-14-2011, 08:49 PM
Deficit Deads (1.5 inch deficit)
2x(5x135)
3x(3x225)
3x(1x315)
2x(1x405)
1x455
1x495
1x515 (PR!!!)

SSB Concentric GM's
10x135
6x225
6x225
8x225

Speed Squats (from box a couple inches below parallel)
6x(2x225)

Chinups
6xbw
6xbw+5
6xbw+10

Seated Cable Rows
2 sets

My back was destroyed after the deadlifts. I didn't even wear my belt because it's awkward to get down to the bar when it's at a deficit. 515 pounds is the most i've ever pulled, regardless of deficit. Now i'm watching the Flames destroy the Avalanche! Valentines day isn't so bad after all!

ThomasG
02-14-2011, 09:12 PM
Beast!! So let me get this straight. You've pulled more from a deficit than from the floor? Crazy strong pulling!