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poopoo333
12-19-2009, 12:53 PM
I am going into week 11 of my 14 week training cycle right now. It is set up like this:

Sunday-ME bench
Monday-5/3/1 deadlift (I was doing the C/P DL routine, I finished it on week 9)
Tuesday-Off
Wednesday-DE or RE bench
Thursday-Ed Coan's peaking cycle for squats
Friday and Saturday-Off

My last meet I went 515/310/475 for 1300@198 on 10/3/09

I am moving up to the 220s, I will be competing bench only on 2/13/2010 and full power on 3/27/2010

Goal for 2/13: 350 bench
Goal for 3/27:1475 total

Here is my last few workouts:

Today: ME Bench

Rotator Warm up

Close Grip Bench Press-135x10, 135x5, 185x5, 205x5, 225x3, 250x3, 275x3, 300x1, 320x1 (PR), 330x1 (PR)...last week I missed 325

add 2 board (reg grip)-275x5, 285x5, 285x5

Laying DB extensions (where DBs touch opposite side of chest)-25x20, 35x15, 35x15

Decline Bench-205x10, 185x20

Incline Bench-135x20, 155x10, 155x9

Seated DB laterals-2x15 with 25s

Rotator Work

V Bar pushdowns-70x100

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Today: Wave 1, 5/3/1 deadlift

Warmups with leg swings and stuff

Deadlifts-135x5,225x4,315x5,365x5,405x8 (PR)..didn't get my 10, but it doesn't help I haven't done a working set of deadlifts over 3 reps since April or so

T Bar Rows-2 platesx12, 3 platesx10, then 3x8 with 4 plates, maybe 3x10 I don't remember

WG lat pulldowns-3x12 with 140 lbs

Underhand lat pulldowns-210x8 drop 130x8 drop 100x8

Hyperextensions-3x10, last 2 sets with 25 lb plate

Weighted Abs
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Today: DE Bench

Bench against doubled up minis-135x3, then 8x3 with 160, 4 sets reg grip, 2 sets close, 2 sets wide

Incline DB Bench-70x12, 60x15, 50x20

Rope pushdowns alternating with standing cable curls- Alternated back and forth non stop until I completed 5 sets on each exercise, did 12 reps per set.

2x15 rear delts
----------------------
Today: Squats, week 10 of 14

Leg swings to warm up

Squats- barxwhatever, 135x5, 225x3, 315x2, 405x1, 405x1, 495x3, 495x3 (PR)

Leg Press-2x30 with pps

Leg extensions-70x50 drop 55x25

weighted abs, calves, adductor and abbductor machines

poopoo333
12-20-2009, 12:29 PM
Today: ME Bench

Rotator Work

Bench-barxwhatever, 135x8, 135x5,185x3

Add 1 board-225x5, 250x5, 275x3, 300x2, 315x2,335x1, 350x1 (PR)

CG Floor Press-225x5, 245x5, 245x5 (PR)

Seated OH DB extension-75x10,90x10,90x10

Incline bench-135x20, 135x20, 135x20

Seated DB shoulder press-60x8, 60x8, 60x8

V bar pushdown-70x100

Rotator Work

....I was just not there today. I had a poor diet the past 4 days, eating junk, etc. I definitely felt the effects of that today. Even though I hit PRs, I felt like I was just going through the motions. The rest of the week will be better.

nickp8
12-20-2009, 12:40 PM
Nice lifting, it always feels good to hit a bunch of PRs.

poopoo333
12-21-2009, 11:57 AM
Nice lifting, it always feels good to hit a bunch of PRs.

Yes it does!


Today: Wave 2 5/3/1 deadlifts

Deadlifts-warmup to 335x3, 385x3, 430x7 (PR) ... crazy how I barely got 405x8 last week

One arm DB rows-2x10 with 105

Seated cable rows-3x10 with 210

WG Lat pulldowns-3x10 with 150

HS iso low row-2ppsx10, 3ppsx10,3ppsx10

Hyperextensions- 3x10


We got new hammer strength equipment in today...we are also getting another DB rack, new bars, 100 lb plates, etc... YMCA rules

poopoo333
12-23-2009, 11:32 AM
Today: RE bench

Flat Bench-135x10, 135x8, 185x8, 225x8, 245x3, 275x8 (PR), 225x15 (PR)

Flat DB Bench-105x7, 85x9, 50x30

Rope pushdowns-100x20, 110x20, 120x20

DB laterals ss DB front raises-20x10 ss 20x10, 30x10 ss 30x10, 30x10 ss 30x10

Rear delt db flys ss BB Shrugs-20x15 ss 135x15, 20x15 ss 225x15, 20x15 ss 315x10

Forgot to do biceps, I might do them after squats tomorrow.

poopoo333
12-24-2009, 11:23 AM
Today: Week 11 Squats

Let me just start off by saying today sucked, things felt heavy. I had an off day today, and even though I PR'd and hit the prescribed reps, today just felt off. I am using knee wraps for the next 4 weeks to finish out this training cycle. I added wraps at 405 today because I haven't had them on in awhile.

Squats-135x5,5, 225x5, 315x3, 405x2, 475x1, 515x2, 515x2 (PR)

4 sets leg press

poopoo333
01-07-2010, 11:29 AM
12/27:
Today: ME bench

Bench-barxwhatever, 135x6, 185x6

one board-225x5,250x5,275x3,300x3,315x1, 340x1...EASY, 360xfail

CG floor press-225x5, 250x5, 250x5 (PR)

Tate presses, 35x12, 40x10, 40x10

Incline bench-140x20, 140x20, 140x14

Front plate raises-3x12 with 45 lb plate

100 reps on v bar pushdowns with 70 lbs

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

12/28

Today: Wave 3 5/3/1 deadlifts

Deadlifts-warmup to 365x5, 405x3, 455x5 (PR)

3x8 underhand chin ups

HS iso lateral row-1ppsx20, 2ppsx12, 3ppsx10 drop 2ppsx10 drop 1ppsx10

Hammer curls-30x10, 40x10, 50x10, 60x10, 30x20, 20x15
----------------------------------------------------------

12/30

Today: RE Bench

Bench-barxwhatever, 135x12, 185x10, 225x20 (PR)

Decline Bench-3x10 with 225

Seated overhead DB extension-85x10, 105x8, 50x30

Something similar to DB rolling extensions-30x20, 35x10

Bent over laterals-3x15 with 25lbs

BB Shrugs-2x20 with 225

DB Curls-30x20, 40x12, 40x12
----------------------------------------------------------
12/31

Today: Max squat test

Squats-barxa million, 135x5, 225x5, 315x3, 405x1, 475x1, 520x1 (PR), 545x1 (PR), 315x10

...just used a belt and some knee sleeves

3x10 hyperextensions

2x9 GMs with 135

Done.

Ok, so I treated squats like it was a meet. I smoked 475, 520 was easy as hell, and 545 my form kind of broke down getting out of the hole but I arched my back hard and was able to make the lift. My goal for 3/27 is a 555 squat, and I just hit 545 on 12/31, so I should be able to put 10 more pounds onto my squat. Last weeks squats was definitely an off day since I struggled with 515 with wraps. No more wraps for me for awhile.
---------------------------------------------------------------
1/3

Today: Max bench test, chest

Bench-barxwhatever, 135x5, 135x5, 185x3, 225x3, 250x1, 275x1, 315x1, 340x1, 350x1 (PR), 275x5, 225x15

Flat DB Bench-80x20, 100x10 drop 60x12 drop 40x12

Incline bench-135x10, 185x6 drop 135x8 drop 95x15

Cable Crossovers..high to low superset low to high non stop- 50x15 ss 50x15 ss 40x15 ss 40x15 ss 30x20 ss 30x20

poopoo333
01-07-2010, 11:30 AM
I am taking this week off and resuming training on Sunday. I will be prepping for the March 27th Beau Moore Classic.

poopoo333
01-10-2010, 01:22 PM
Day 1 of training cycle

Today: ME Bench

Rotator Warm up, 50 jumping jacks, 20 push ups

Pause Bench against doubled up monster minis-barx5, 95x5, 115x5, 135x5, 185x3, 225x3 (3rd rep was touch n go), 235x2, 245x1, 250x1 (This is my PR, never done this movement before)

Floor Press-225x5, 245x5, 245x5

Incline DB Bench-70x10, 80x10, 80x10

Reverse Grip Pushdowns-110x10, 130x10, 150x10

HS iso lateral row-2ppsx10, 2pps+25x10, 3ppsx10, 3ppsx10, 3pps+25x10

Standing DB laterals ss OH BB shrugs- 25x10 ss 225x10, 25x10 ss 225x10, 25x10 ss 225x10

3x20 cable crossovers with 45 lbs, 100 rep v bar pushdowns with 70 lbs, rotator cool down

Post workout recovery is:
Foam Rolling
Icing elbows and shoulders
Contrast shower

poopoo333
01-11-2010, 10:00 PM
Day 2 of training cycle

Today: Day 1 of Smolov Base Mesocycle

Squats-4 sets of 9 with 365 lbs

BB Curls-45x5, 3x8 80 lbs, 90x5, 95x2x2, 100x1

Squats sucked today...very sore right now, and I get to do 5x7 with 390 on Wednesday. First set of 365 was at 1:46, and I got into my car to leave at 2:45ish

Eating post workout meal now, going to take a contrast shower, stretch, and foam roll before work.

poopoo333
01-13-2010, 01:49 PM
Day 4 of training cycle

Today: Smolov, Day 2

I could barely walk yesterday or this morning. Walking on campus at school was horrible. Walking into the gym was tough without looking funny. I could barely hit depth without being majorly uncomfortable with the bar. Then something funny happened....all my soreness went away right before my first working set after my warmups.


Squats: barx15, barx15, 135x3, 225x2, 315x1, 5 sets of 7 with 390.

BB Curls-45x5, 3x8 80 lbs, 90x5, 95x2x2, 100x1

I have not yet struggled with a rep on Smolov.... yay
Squats cure sore legs.

But my legs are sore again now that I am done squatting.... off to work in 20 minutes.

Post workout recovery:
Contrast shower and stretching

poopoo333
01-14-2010, 12:58 PM
Day 5 of training cycle:

Today: DE Bench

Bench-barx10, 135x5, 135x5, 8x3 with 190 lbs, 4 sets reg grip, 2 sets close, 2 sets wide

Close Grip Bench-225x8, 235x8, 235x8, 240x8

Flat DB Bench-60x15, 65x15, 60x10, 40x30

V Bar pushdown (on single pulley)-70x15, 70x15, 50x20

Chin ups-5,5,3,3 ..wow I have to get better at these

Underhand lat pulldown-140x15

Seated DB shoulder press superset DB shrugs-50x10 ss 50x20, 50x10 ss 50x20, 50x10 ss 50x20

Bent over DB laterals-30x10, 40x10, 40x10

shoulder dislocationsx10

Easy day today, didn't struggle with anything.

Post workout recovery: contrast shower on upper body

T o m m Y
01-14-2010, 02:14 PM
I didnt know you post here!

Looking strong as always..

poopoo333
01-15-2010, 09:01 PM
I didnt know you post here!

Looking strong as always..

Yep, I post here, at the forvm, and on bodybuilding.com

poopoo333
01-15-2010, 09:01 PM
Day 6 training cycle

Today: Smolov, day 3

Squats- 7 sets of 5 with 415, EASY

BB Curls-45x5, 3x8 80 lbs, 90x5, 95x2x2, 100x1


Today was awesome. I don't even feel like I just squatted right now. I didn't struggle with one rep, and I can feel my form is improving heaps and bounds for some reason. I don't loose form or get loose at all on any rep.

poopoo333
01-16-2010, 07:55 PM
Day 7 of training cycle

Today: Smolov, day 4

Squats-10 sets of 3 with 440 lbs

I am getting really used to all of this squatting, I don't even feel like I squatted today. I only had trouble with one rep, and that was on set 7 I think. The 2nd rep wasn't so smooth because my form broke down a little bit just for that one rep. All the other reps felt fine.

Coke
01-16-2010, 10:32 PM
Wow man, training program is killer!!

poopoo333
01-17-2010, 12:45 PM
Wow man, training program is killer!!

Yeah, just trying to get this squat up to 600.


Day 8 of training cycle

Today: ME Bench

Decline Bench-135x5, 185x5, 225x5, 250x5, 275x3, 300x2, 315x1, 340x1, 355x0.... It felt too heavy coming down so I just told my spotter to take it instead of straining for a failed lift, 275x3 ..this is my first time going heavy on decline bench and I suck at it. So 340 is my decline PR but I will probably never try to beat it again

3 board press-275x5, 285x5, 295x5, all easy

Flat DB Bench-70x10, 80x10, 90x10

Tate Press-30x12, 40x12, 50x12

HS iso lateral row-5x10 with 2pps

Standing front DB raise ss upright row with 45 lb plate- 20x10 ss 45x10, 3 supersets

100 rep pushdown with v bar (70 lbs on double pulley)
3x20 low to high cable crossovers with 35-40 lbs
shoulder dislocationsx10


Decline bench is lame, will not use it for a ME bench variation again.

poopoo333
01-18-2010, 09:47 PM
Day 9 of training cycle

Today: Smolov, day 5

Squats-4 sets of 9 with 385.

BB curls-4 sets of 9 with 90 lbs

Coke
01-19-2010, 06:58 AM
Good job for both days bro.

poopoo333
01-20-2010, 10:26 PM
Good job for both days bro.

Thanks.

Day 11 training cycle

Today: Smolov, day 6

Squats-barx5, barx5, 135x3, 225x2, 315x1, 5 sets of 7 with 410

BB curls-5x7 with 95 lbs

Some squat notes:
Squats were easy as hell today. 1st set felt like feathers, 2nd set and 3rd set was fine, 4th set I kind of just jumped into it and it felt a little difficult, and the 5th set was perfect. By perfect I mean every rep was easy, and as deep as I could go. On the 2nd set, the 7th rep messed me up. I basically lost concentration and lost tightness down in the hole, and somehow while I was just sitting there with the weight on my back I tightened back up and squatted the weight up no problem.

Coke
01-21-2010, 01:34 AM
Props on those squats, 5 sets of 7 with 410 is no joke.

poopoo333
01-21-2010, 01:24 PM
Props on those squats, 5 sets of 7 with 410 is no joke.

Thanks man, next week the weight will be higher!

Day 12 of training cycle

Today: DE bench

Bench against doubled minis-8x3 with 160, 3 sets reg grip, 3 sets CG, 2 sets wide grip...everything was very fast

Pause Bench-225x10,205x10,185x10

Incline DB bench-55x12, 55x12, add mini band around back..55x12

DB Kickbacks-3x15 with 25 lbs

WG lat pulldowns-150x8, 150x8, 150x8, 150x8, 100x20

Seated DB shoulder press-60x8,60x8,70x8

Shrugs holding 45 lb plate-3x15

Bent over DB laterals-3x10 with 30 lbs

Did not really come close to failure on any of these lifts. Everything felt pretty easy.. but my chest actually got fatigued during the pause bench. I had a crazy chest pump today during the pause bench and incline DB bench.

poopoo333
01-24-2010, 08:47 AM
Day 13 of training cycle

Today: Smolov base meso, day 7

Squats-7 sets of 5 with 435 lbs

BB Curls-7 sets of 5 with 100 lbs

poopoo333
01-24-2010, 08:47 AM
Day 14 of training cycle

Today: Smolov base meso, day 8

Squats-10 sets of 3 with 460

BB Curls-10x3 with 105

Not gonna lie, squats were pretty hard today.

Coke
01-24-2010, 12:27 PM
Not gonna lie, squats were pretty hard today.

You are handling it very well, doing great.

poopoo333
01-24-2010, 01:10 PM
You are handling it very well, doing great.

Yeah I have one more week until the max test and switching phase. Should be a nice break.


Day 15 of training cycle

Today: ME Bench

Bench-warmups from bar-275, 315x1, add 3 board-335x2,355x1 (smoked this, PR), 370x1 (PR), full range again-315x1...easy

CG incline bench-3x5 with 205 lbs

Flat DB Bench-3x6 with 95 lbs

Tate presses-3x12 with 35 lbs

Seated Rows-150x8,170x8,190x8,210x8,210x8

Standing DB laterals-3x10 with 30 lbs

Upright rows with 45 plate-3x10

3x20 cable crossovers (high to low)

v bar pushdowns-70x100

Coke
01-24-2010, 01:43 PM
Solid benching and all dude.

poopoo333
01-25-2010, 01:24 PM
Thanks!



Day 16 of training cycle

Today: Smolov base meso, day 9

Squats-4 sets of 9 with 395 ...( I think 395x9 alone is a rep PR haha)

BB Curls-4 sets of 9 with 110

Every squat rep was easy today, but squats felt hard. I don't know how to explain it. 3 more days of the base mesocycle. Can't wait to test my new max next Saturday...OH HAI 575

Coke
01-25-2010, 06:23 PM
Squats-4 sets of 9 with 395 ...( I think 395x9 alone is a rep PR haha)

And with 4 sets of that **** too, outrageous!!

poopoo333
01-31-2010, 04:57 PM
I finished the base meso this week..last session was 10x3 with 470. On the 10th set I did 5 reps.