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Raleighwood
01-31-2010, 08:56 AM
This is going to be the journal of my path to the 500lb Dead Lift, 400lb Squat and 300lb bench club. I may also throw in a few musings and stories of my life while I am preparing for and applying to medical school.

Please feel free to tell me where I am going wrong in my training... I really appreciate advice and second opinions.


My training log for the past 3 weeks...

1/11
Squat 290: 5x5
Bench Press: 210 5x5
Chin ups:Min sets til 25 total
DB Bench Press: 55lbers 3x8

1/13
Front Squat 190 3x3
Overhead BB Press: 115 3x8
Pull Ups: 3x8

1/15
Squat:5x5 ramp to 295lbs
Bench press: 5,4,3 Ramp to 235. 235 1x3
Dead Lift: 350lbs 1x5. Grip issues.
Incline DB curls: 30lbers
Dips: 15, 13, 12
Abs: Decline sit ups + 25lbs

1/18
Squat: 295lbs 3x5
Overhead BB Press: 140lbs 5x5
Power Clean: 160lbs 5x3
Seated DB Press: 50lbers 3x11
Incline CG DB bench press: 40lbers 1x8
One armed DB row: 50lbs 3x8
Chin ups: 1x8

1/20
Front Squat: 195lbs 3x3
OH Squat: 85lbs 2x5
DB Bench 80lbers 3x10
Cable Row: 135 3x10
DB 1 Armed Snatch: 65lbs 5x3 (each arm)

1/22
Squat: 300 3x5
Overhead Press: 170 pr rep attempt. total failure. Drop set down to 135 1x8.
Power Clean: 170 2x3
Seated DB Press 55lbers 3x11
Incline Close Grip DB BP: 45 1x12

1/25
Squat: 305 3x5
Bench Press: 215 5x5
Dead Lift 315 3x5
DB Bench Press: 60lbers 4x10
DB One armed row: 65lbs 4x8

1/27
Front Squat: 200 3x3
Over Head Squat: 90 2x5
Over Head Press: 120 3x8
chin ups: 3x8
One armed DB Snatch: 70lbs 5x3
Drag curls: 40lbs 3x8

1/29
Squat: 5x5 ramp up to 310lbs
Bench: 235 lbs 1x4
Dead Lift: 365 1x5
DB Bench: 75s 3x10
Cable Rows: 150 3x10

Raleighwood
02-01-2010, 11:22 AM
Overhead barbell Press - 145 5x5
Power Cleans - 170 1x3, 165 1x3, 160 2x3, 135 1x5. My technique needs serious work.
Jumping Plyometrics - Box jumps, depth jumps, side to side hops
Towel Grip Chin Ups - Sets of 5,4,3
Chin ups - 2x8
Cable Drag Curls - 80 3x12
Cable pushdown tri-extensions - 120 3x10

StLRPh
02-01-2010, 11:51 AM
Good luck with your goals, any idea of where you are now with them?

Raleighwood
02-02-2010, 02:57 PM
Good luck with your goals, any idea of where you are now with them?

My 1RM on the bench is probably ~245lbs. Last time I went for max reps @ 235, I hit 4. However, whenever I do maximal work on the bench I get a pretty bad pain in my shoulder.

I had a 2nd degree separation on the shoulder, so I think that may be causing the pain. I believe, I should be fine working through it.

My squat 1RM is probably close to ~325lbs. A few weeks ago I was able to squat 315 for 2x5.

My 1RM on the DL is probably over 400lbs... I pulled 365x5 very easily last week.

I just ordered 25lbs of whey and plan on eating like crazy. Hopefully I can put on some pounds that will facilitate heavier lifting.

I know increasing my bench by almost 60lbs in a year is a long shot, but I am going to work hard!

Coke
02-03-2010, 07:11 AM
Good luck with all of your goals, including your career man.

Raleighwood
02-03-2010, 07:22 AM
Good luck with all of your goals, including your career man.

Thank you!

I just returned to school to finish up some prerequisite classes before I apply to physical therapy school... It's pretty damn time consuming and challenging.

I just need to stay focused and keep my eye on the prize!

Raleighwood
02-03-2010, 10:00 AM
Decent session today.

Squat - 310 3x5
Bench Press - 200 x 8, 7 195 x 8
One Armed DB Snatch - 75 5x3 each arm
Dips - BW 2x15
Barbell Half Pulls + Shrug - 225 Double Overhand Grip 1x10, Mixed Grip 2x10

Coke
02-03-2010, 03:18 PM
The effort is real nice bro.

Raleighwood
02-05-2010, 03:02 PM
Low on energy today, was hoping for more gains... Might be due to low intake of food in the morning/early afternoon because of school class/test schedule.

Squat: 135x5 185x5 225x5 265x5 315x4
Standing Barbell Press: 95x5 115x5 135x5 145x5 160x2 +3 push presses
Power clean: 135x3 170x2 - Felt really weak and scraped up my shin.
DB Lateral raises 30lbers - 3x10
Chin ups - 10, 10, 7

Coke
02-05-2010, 07:59 PM
Numbers are looking solid guy.

Raleighwood
02-08-2010, 07:49 PM
Squat - 315 5, 5, 4
Bench Press - 220 5x5
Chins - BW + 25lbs 4x5
Dead lift - 315 1x10 rest paused

Raleighwood
02-12-2010, 01:49 PM
Squat: 315 2x3 225 1x10
Bench Press: 240x4
Dead Lift: 385x4
DB JM Press: 35s 1x12 40s 2x12
High Pull from floor: 135 2x10
Half Pull Shrugs 225 2x8

Coke
02-12-2010, 02:17 PM
Nice job for both days dude.

Raleighwood
02-17-2010, 09:46 AM
Monday - High volume

Squat - 315 x5, 4; 225x10
Overhead Press - 150 - 5,5,4,3 115x5 (tweaked my neck by not keeping it set straight)
DB One Armed Snatches -80lbs 5x3
JM press- 95x15
Preacher Curl - 55x15

Wednesday - Light/Recovery
Power Clean - 155 2x3 135x2
Bench Press- 135 3x8
Preacher Curl- 60x15
JM Press- 100x15
Front Squat- 135 3x3

JRider23
02-21-2010, 09:10 AM
great work dude!! when do you plan on hitting the 543 club?

Raleighwood
02-21-2010, 12:01 PM
great work dude!! when do you plan on hitting the 543 club?

I have no clue how long it will take me. My squat seems to be stalling at 315 for reps. My bench and dead lift are still seeing progress though.

Since I am a personal trainer, I have to keep an 'athletic appearance' (read: no gut) and this prevents me from completely gorging on food to aid in growth and recovery. This fact will slow things down a bit.

I am also thinking about switching up my program to be more hypertrophy oriented (3x10 rep scheme as opposed to 3x5 or 5x5 on my high volume days). I am unsure how this will affect my performance. Larger muscles have a greater mechanical advantage, so hopefully it will be beneficial.

Raleighwood
02-21-2010, 03:51 PM
Friday

Squat- 275 3x8 (This took a lot out of me)
OH press- 155 3, 2+1 push press; 135x5 (slightly re-injured my neck)
Chin Ups- 10, 10, 5, 4
JM Press- 105x15
Preacher Curl- 65x15

Naked body weight up to 192lbs.

Raleighwood
02-22-2010, 11:24 AM
Power Cleans - 135x 3, 3, 5, 5 (needed a reset to work on form)
Bench Press- 225 5x5
Dead Lift- 400x3 (personal record)
JM Press- 105x15
Preacher Curl- 70x15

Skipped squat today to attempt a PR on dead lift. Will make up for it on Wednesday.

Coke
02-23-2010, 07:10 AM
Huge deadlifting PR man.

Raleighwood
02-26-2010, 01:22 PM
Wednesday - Put two sessions in today. Both being light. Second session was to train a friend.

AM - Recovery

Squat 280 - 3x5
OH Press - 115x8; 95 2x8
Preacher Curls - 75x15
JM Press - 115x15
Leg Raised Chin Ups - 1x10

PM - Light session with new trainee

Chin ups - 3x8
DB Bench- 40 3x10 explosive reps
Barbell Complex - 8 compound movements x 6,5,4
Circuit of KB Swings, Tuck jumps, and Medicine ball chest passes.

Raleighwood
02-27-2010, 07:12 PM
Friday:

Squats: Jump Squats - 95lbs 2x3 135lbs 2x5; ATG squats - 225lbs 2x10
Bench Press - 245lbs 1x3 (*PR*); 185lbs 2x10
Power Cleans - 145lbs 5x3
JM Press - 120lbsx15
Preacher Curl - 80lbsx15

Raleighwood
03-01-2010, 01:53 PM
Power Clean - 150 5x3
OH Press - 95 4x10
Squat - 235 3x10
Preacher Curl - 85 2x10
JM Press 125 2x10

The 3x10 squats did a number on me. I've changed my monday (volume) day to 3-4x10 from a 5x5 with the hopes of stimulating more hypertrophy. Friday will be a high intensity 5-3x3.

Raleighwood
03-03-2010, 11:05 AM
Recovery and Conditioning

Front Squat ATG - 185 3x5
Bench Press - 140 3x8
One Armed DB Snatch - 85lbs 5x3
Super Set: Neutral Grip Chins + Dips - BW +35lbs 5x5
Triplex: 36'' box jumps + med ball plyo push ups + One Armed DB rows 70lbs - 3x8

Raleighwood
03-06-2010, 06:32 AM
Friday: High Intensity

Squat: 295 5x3
OH Press: 155 5x3
Dead lift: 385 x3, x2 (Thought I would have had more in me, but it was tough)
Static hang: 2x30seconds (spine decompression)
L-Sits: 2x30seconds

Off Road
03-06-2010, 06:44 AM
I'm late to the party, but better late than never. I really like the looks of the workouts. Nice job all around.

Raleighwood
03-06-2010, 09:44 AM
I'm late to the party, but better late than never. I really like the looks of the workouts. Nice job all around.

Thank you for the kind words. Please drop by this log and give me input. I do a lot of reading and research on training and personal development, so any input is greatly appreciated.

For the next couple months I plan on a mixed program of: High volume, Recovery/Conditioning, and then an abbreviated High Intensity day. I started this on Monday, so far it seems good. My lower back is pretty beat up today though, not really painful but just weak feeling.

Raleighwood
03-08-2010, 10:01 AM
Monday - High Volume

Power Clean - 155 5x3
Bench Press - 185 4x10
Chest Supported T-bar Row - 100lbs of plates 2x10; 7, 6
Tate Press - 40s 2x10
Incline Hammer Curls - 30s 1x10
Conditioning Super Set: KB Swing Clean and Press - 35lbs 3x8 (each arm) + Hindu Squats - 3x15

*Skipped squats because lower back is still feeling raw from my max effort day on Friday.

StLRPh
03-08-2010, 10:39 AM
Solid sessions, keep 'em coming

Raleighwood
03-15-2010, 12:11 PM
3/10 - Back still tweaked

Front Squat 135 2x10
OH Press - 95 3x8
Dead Lift - 135 2x10
Dips - BW sets of 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1
Chin ups- BW sets of 1, 2, 3, 4, 5, 6, 4, 3, 2, 1
Hindu squats + KB conditioning

3/13 - Back problems still remain, stupidly attempted squats.

Squat - 135x5, 185x5, 225x5
Bench - 250x2 clean +3 spotted, 205 2x5
One Armed DB Row - 85lb 5x5

Foam rolling, mobility stretches, ab/back work

3/15 - Back still F'ed up, no more squatting or dead lifts.

Standing OH Barbell Press - 100 4x10
One Armed Lat pull - 90lb 1x5, 60 1x10 ---> 2 armed, 120 lbs 2x10
Seated DB Press - 50lb 3x10
T-Bar Chest Supported Row - 90lbs 3x10
One Armed Push Ups - 3x3
One Arm Chin Negative- 2x2

Off Road
03-15-2010, 12:38 PM
Better rest that back a lot. Things like standing press are still going to put a lot of pressure on it. If you blow out your back, you're screwed.

Raleighwood
03-15-2010, 01:16 PM
Better rest that back a lot. Things like standing press are still going to put a lot of pressure on it. If you blow out your back, you're screwed.

You are right... Doing the OH presses would cause a slight, initial twinge in my back but it would go away after getting a good, braced position with my core tight.

I've also noticed that if I contract my core and do a back/hip flexion/extension movement that there is no pain. If I do the same motion with out actively contracting, there is instability and pain.

Hopefully I can slowly add squatting and dead lifts next week.

Raleighwood
03-17-2010, 11:24 AM
Plyometrics: Sprinter knee starts to jumps. Weighted box Jumps. Depth jump to box jump to depth jump to high jump. Sprinter knee starts to double single leg bound.

Bench: 155 3x8
Superset: Chin ups + Dips - BW+40lbs 5x5

Circuit: x3
One Handed Push ups: 3 each arm. Last set was 10 plyo push ups, legs elevated.
KB snatches, next set cleans, next set one armed swings: 35lbs 8 each arm.
Janka sit ups: 10
Back Extensions: 10

Coke
03-17-2010, 03:17 PM
Fine plyos and circuit training dude.

Off Road
03-17-2010, 04:24 PM
How's the back feeling?

Raleighwood
03-19-2010, 10:09 AM
Back feels much stronger today...

OH Press - 160 5x3. pretty tough, but got it done.
DB One Armed Row - 90lbs 5x5. easy.
Seated Arnold Press - 50lbers x 8, 7, 5 (super set 2 sets of 4 chin ups) Challenging.
One armed Push ups - 3x3 + (Super set) Chin ups - 3x5
Light MetCon - 40lbs KB Snatches x8 each arm + 15 air squats

Back Rehab - Good Mornings 3x10 (only the bar). (super set) Static hang from chin bar plus leg movements/twists

Off Road
03-19-2010, 01:11 PM
I'm glad it's feeling better...and we can tell, those are some strong numbers.

mchicia1
03-19-2010, 01:25 PM
Are you doing strict press or push press?

Raleighwood
03-19-2010, 04:53 PM
I'm glad it's feeling better...and we can tell, those are some strong numbers.

My lower back is doing well, now my neck is feeling a little tweaked. Nothing too bad though.

I was a little surprised... I went in thinking I was going to only do one set of presses at 160lb. I managed to hit 5 sets across.


Are you doing strict press or push press?

Strict presses. Standing, feet about shoulder width. Knees stay slightly unlocked and do not bounce. Bar starts from upper sternum/chest.

I am really happy with my pressing strength. Now I just need to get my bench up. Im hoping to be presses body weight and benching 300lb by the end of the year.

I am scaling back my diet after this weekend to get my body lean for the summer weather.

Raleighwood
03-22-2010, 11:04 AM
Beginning of my new 4-day a week program.... 2 days of strength training and 2 days of GPP. Very similar to the Wichita Falls GPP Program.

Monday: Strength A

Bench: 225 5x5. Felt good, but challenging
Neutral Grip Chin Ups: Sets of 1,2,3,4,5,6,7,5,1,2,3,4,5,3 (total: 51)

Back Rehab:
Good Mornings: 55lb 3x10
RDL: 105lb 1x10
Hanging twists and back extensions

I skipped squats due to my back still not feeling 100%. Will start light either on Thursday or next week.

Raleighwood
03-25-2010, 11:37 AM
Tuesday:

Power cleans: 165 5x3

Met Con: 3 rounds of

65# DB Snatch x 5 each arm
65# DB Swing x10
10 Burpees

This killed me. Had to cute a few burpees short. My conditioning is awful.

Thursday:

Squat: 135 3x10 (back feels almost 100%!)
Standing Overhead Press: 165 x 3,3,3,2,1 + 1push press. Thought I would hit this 5x3 across, but failed.
DB One Armed Row: 95# 5x5. Easy.

Raleighwood
03-29-2010, 11:38 AM
3/26 Friday

Dead lift 185# 3x5
Conditioning: x3
Seesaw KB Press 35# x 7 each arm
Double KB Swing x 10
Elevated Plyo Push up x 10
High box jump x 10

3/29 Monday
Squat 155# 3x10
Bench Press 230# 5x5
Chin Ups - Ladders - sets of: 1,2,3,4,5,6,6,4,1,2,3,4,5,6,7,8 (total 67 reps)

Raleighwood
04-01-2010, 10:46 AM
Squat - 185# 3x10
SOHPress - 165# 3x3; 155# 4 + 1 push press, 3
Free Standing One Armed DB Row - 100# 5x5

Shoulder Blast: KB Seesaw Press- 35#s 1x20
KB Snatch - 55# 1x5
KB Squatted Press - 35# 1x5

Body weight down to 182lbs lastnight, down from last month's peak weight of 194lbs.

Raleighwood
04-09-2010, 03:57 PM
4/2

Dead Lift: 205# 3x5
Incline Curls: 30# DBs 6x6
Hanging Windshield Wipers 3xFailure

4/5

Squat - 205# 3x10
Bench - 235# 3x5. Last 2 sets needed assistance. I am attributing my weight loss to my loss in strength.
Chin Ups - BW + 40# 3x5; Ladders of BW 1,2,3,4,5,6
Incline Close Grip DB Press - 60# DBs 3x10

4/9

Squat - 225# 3x8
SOHPress - 165# x 3, 2+1 push press, 1 + 1 push press. 135#x6
Dead lift - 225# 2x5
Dips - BW + 45# 3x5
One Armed Free Standing DB Row - 105# DB 3x5
One armed push ups - 3x3 each arm
Pistol squats (to plyo box)- 2x2
Hanging windshield whipers - 3xmax

Raleighwood
04-14-2010, 11:39 AM
4/12

Squat: 190x5 220x5 245x8
Bench: 155x5 180x5 205x8
Super Set: OA Free Row - 110# DB 3x5 + OA Curl 25# DB 2x10
Super Set: Bradford Press - 65# 3x10 + OA Tricep Kick Back 30#DB 2x10
Hanging ab work from pull up bar

4/14 Outdoor Full Body Conditioning

Single Super Sets:
40# SandBag (SB) Clean and Press + 40#KB OA Swings x 8 each arm
40# SB Lunge 5 each leg + TRX OA Row
10 Plyo Push Ups + 10 40#SB Squats
TRX Split Squats 5 each leg + 5 40#SB Shoulder slams each shoulder
10 TRX Atomic Push ups + 10 Depth Jumps
A couple other combos I can't remember....
Sled Pushing/Pulling Sprints with 40#s

*OA - One Armed

Body weight down 15#s from my peak weight in March, three weeks ago. Energy is high, strength is slightly down, but my body fat is approaching beach status.

Off Road
04-14-2010, 01:04 PM
Excellent workouts...well...except for maybe the triceps kick-backs :)

Raleighwood
04-14-2010, 01:13 PM
Excellent workouts...well...except for maybe the triceps kick-backs :)

Thanks for the love... I threw in a little isolation in there bc I want to stimulate a little growth on the beach muscles.

My thinking is, with my compound accessory work, to super set it with a movement that isolates the smaller muscle from the compound movement.

Instead of kickbacks I may do tate presses, or a little combo I came up with called French Tate Presses (obviously a combo movement of a Tate press followed immediately with a French press)

Raleighwood
04-19-2010, 09:39 AM
4/16

SOHPress - 115x5, 125x5 140x7
Dead Lift- 210x5, 245x5, 275x5 (didn't want to max rep it due to recent back injury(
DB Bench - 85#ers 5x5 sets across
Chin Ups - 10, 10, 8
Super set: Power shurgs - 185 3x7 + Hanging ab work

4/19
Squat: 205x3, 245x3, 275x5
Bench: 205x3 (read my number wrong, did too much, but nailed it), 190x3, 215x6
BO Row touching floor each rep - 135 4x5, 1x12 (rest paused)
Bradford Press: 75 3x12
Chin ups - 1,2,3,4,5,6,7,8,9 (total: 45)
Abs - incline sit ups + 45lbs 3x10

Raleighwood
04-21-2010, 07:00 PM
4/21 Push/Pull High Volume/Hypertrophy

Squats 3x5 225
DB SOHP 60ers 4x5, 1x12 rest paused (RP)
Lat Pull Down - 130# 4x5, 1x12 RP
Incline Bench Press - 135# 3x10
DB Row - 70#ers 3x10
DB Flys - 40#ers 2x15
DL to high pull - 135# 2x12
Superset: DB Lateral Raise 30#ers 2x10 + DB Curl 25#ers 2x10

Raleighwood
04-27-2010, 10:35 AM
4/22

Sled Pulling + 5 Hill sprints

4/23

SOHPress - 120x3, 135x3, 160x4 + 1 push press (misread my #s again, was supposed to do 150)
Dead Lift - 245x3, 280x3, 315x5
Dips- BW+45lbs 3x5
Chin Ups- BW + 45lbs 3x5
Weighted Decline Crunches- +45lbs 3x10

4/26

Squat- 220x5, 250x3, 275x5
Bench - 180x5, 205x3, 230x4
Bent Over Row (Each Rep Starts on the floor) - 140 4x5, 1x12 RP
Super Set: Bradford Press - 80x12, 10, 8 + Diamond Push Ups 2x10
Super Set: Wide Grin Pull Ups - 10, 8, 6 + BB Bicep Curls 80lbs 2x8

4/27

Sled pulling + 6 hill sprints

**Body weight down to 177lbs!**

Raleighwood
04-29-2010, 05:17 AM
4/28 Speed/Power with a few hypertrophy sets.

Speed/Jumping Squats: 110lbs jumping 4x3; 225lbs 1x5 as fast as possible.
Speed Bench with pause: 140lbs 3x5; endurance set 1x20
Power cleans: 165 2x3, 160 1x3
DB Bench- 90lbers 3x8
DB OA Free Row- 115 3x5
Weighted decline crunches- 45lbs 3x10 + Hanging ab work

4/29

Sled pulling + 7 Hill sprints.

***Body weight down to 176lbs*** That is 18lbs down from my peak less than 2 months ago.

Off Road
04-29-2010, 07:19 AM
Kicking butt with those workouts. I especially like the sled and hills combo. That's gotta be brutal.

Raleighwood
04-29-2010, 12:03 PM
Kicking butt with those workouts. I especially like the sled and hills combo. That's gotta be brutal.

Thanks! They are actually not too bad, at least after about an hour after I've cooled down. I've been doing it light... 45lbs + sled weight (~15lbs), so 60ishlbs and walking pushing/pulling the sled alternating as I get fatigued. I'd say the total distance is ~300yards.

The hills are about a 10 second sprint.

I definitely recommend this type of training on your off days to facilitate active recovery, fat loss and an increase in VO2 max.

fixationdarknes
04-30-2010, 01:18 PM
The hills are about a 10 second sprint.

I definitely recommend this type of training on your off days to facilitate active recovery, fat loss and an increase in VO2 max.

Do you run all out full pace on your sprints or hold back a bit?

Training looks good man, keep up the good work.

Raleighwood
04-30-2010, 03:45 PM
Do you run all out full pace on your sprints or hold back a bit?

Training looks good man, keep up the good work.

All out. As fast as possible. I do this without the sled.

I pull the sled for about 150yards, run 4 hill sprints without the sled, then pull the sled for another 150, and finish up with another 4 hill sprints.

I've been adding one sprint per session for the past couple weeks. Once I hit 10 total, I am going to add more sled weight. Then recycle back down to 2 sprints.

Raleighwood
04-30-2010, 03:48 PM
4/30

Light Squating - 135 3x3, 225 1x5
SOHPres- 125x5, 140x3, 160x3 + 1 push press
Dead lift- 240x5, 290x3, 330x5
Decline Diamond grip push ups 3x15
Tricep push downs - 120 2x10
BB Bicep curl - 80lbs 10,10,7
Weight ab work

fixationdarknes
04-30-2010, 04:16 PM
Good looking stuff. So at the moment roughly what schedule do you follow? And do you find that your hip flexors take a beating from sprints? I had worked up to about 13 10-second sprints done 3x a week between my SS days (M-W-F), and all was good for about a month, then I found that my hip flexors were just too rocked to keep it up so I had to scale back the sprints as well as the Squats since that was also done 3x a week. I ordered a foam roller and about to get a massage stick and I'm hoping that if I use those daily along with stretching I can start bringing back 2-3 sprint sessions per week, since I thought they did wonders for my training and fat loss. What do you think?

Raleighwood
04-30-2010, 04:19 PM
Good looking stuff. So at the moment roughly what schedule do you follow? And do you find that your hip flexors take a beating from sprints? I had worked up to about 13 10-second sprints done 3x a week between my SS days (M-W-F), and all was good for about a month, then I found that my hip flexors were just too rocked to keep it up so I had to scale back the sprints as well as the Squats since that was also done 3x a week. I ordered a foam roller and about to get a massage stick and I'm hoping that if I use those daily along with stretching I can start bringing back 2-3 sprint sessions per week, since I thought they did wonders for my training and fat loss. What do you think?

I've really cut down on my squat intensity/volume lately. Mainly because I am in such calorie deficit and I don't have the resources to recover. This has kept my hip flexors in good shape.

My natural recovery ability is pretty good, and I generally cut my sessions short if I am approaching fatigue or failure when I am sprinting/sled pulling.

I do full body strength sessions MWF, sledding and sprinting on T/TH. I also have 36 hours of cheating From friday evening to saturday night; I eat how much and whatever I want in that time frame. During the week I carb cycle/intermittent fast www.leangains.com style.

Off Road
05-01-2010, 07:06 AM
Nice pressing.

fixationdarknes
05-01-2010, 12:54 PM
Ah cool, thanks for sharing! How low are your carbs/calories throughout the week so as to have a 36 hour refeed and still be shedding so much weight? haha. I mean clearly what you're doing is working, I'm just not super experienced with how to utilize cheat/refeeds that well.

Raleighwood
05-01-2010, 02:23 PM
Nice pressing.

Thanks, the SOHP is a strong lift for me. Even though I've dropped almost 20lbs my numbers are still holding decent. Hopefully I can get my squat and bench press moving up after I finish this little cut.


Ah cool, thanks for sharing! How low are your carbs/calories throughout the week so as to have a 36 hour refeed and still be shedding so much weight? haha. I mean clearly what you're doing is working, I'm just not super experienced with how to utilize cheat/refeeds that well.

To be honest, I don't really track my calories. I just try to eat less food and/or carbs. I stay away from grains (bread, pasta, rice etc.) and that helps a lot with calorie and carb reduction.

Check out www.marksdailyapple.com I follow a lot of his dietary guidlines. I also try to fast for 16 hours and feed for 8. I am not too strict with that though.

The biggest factor, I believe, has been going from actively eating as much as I can to actively eating clean and partitioning my macro-nutrients.

Raleighwood
05-07-2010, 02:32 PM
5/3
Squat: 195x5, 225x5, 255x8
Bench: 160x5, 185x5, 210x6
BB BO Row: 145 4x5, 1x12 RP
Bradford Press: 80 12, 12, 10
Chins: 10, 8, 6

5/5
Pistol Squats (band assisted): 5x3
Bench: 185 10, 10, 8
BB Bo Row: 115 15, 15, 11
Dips SS w/ Pull Ups - 5x5
Abs + hyperextensions

5/7
SOHPress - 115x5, 130x5, 145x6
Dead Lift - 240x5, 275x5, 315x7
CG Bench - 145 - 15, 10, 10
BB Curls - 75lbs 3x10
Weighted abs + Hanging abs

fixationdarknes
05-10-2010, 01:27 AM
Good stuff man! How's the scale/mirror progressing? You still melting off weight like a madman? XD

Off Road
05-10-2010, 06:45 AM
Nice set of workouts all strung together.

Raleighwood
05-10-2010, 07:14 AM
Good stuff man! How's the scale/mirror progressing? You still melting off weight like a madman? XD

I've been slacking off on my diet a little for the past 5 days. I am back up to 177ish. Starting today I am going to start lifting a lot heavier and eating more on my training days.


Nice set of workouts all strung together.

Thanks, it was a random week. Sort of fell off my program, but I made sure to get a good work out in none the less.

Raleighwood
05-10-2010, 09:36 AM
Squat - 135x5, 160x5, 190x5, 230x5, 260x5
Bench- 105x5, 135x5, 155x5, 180x5, 210x5
BORow - 85x5, 95x5, 115x5, 135x5, 155x5
Hypers - 25# behind neck, 2x10
Decline Sit Ups - 25# behind neck 3x10, 1x20 rotational

waynemeat
05-11-2010, 05:43 PM
Hey Raleighwood.
I've taken your advice from another post to look into carb cycling. Currently just getting some meal plans together.
19 lbs is a hell of a loss since March. The carb cycling is obviously paying off for you.
Nice last workout. The Sit-ups and hypers together would destory me for at least a week in my current state.
Sorry I haven't posted sooner.

Raleighwood
05-11-2010, 08:43 PM
Hey Raleighwood.
I've taken your advice from another post to look into carb cycling. Currently just getting some meal plans together.
19 lbs is a hell of a loss since March. The carb cycling is obviously paying off for you.
Nice last workout. The Sit-ups and hypers together would destory me for at least a week in my current state.
Sorry I haven't posted sooner.

Less planning, more doing. Just start actively eating less carbs on your off days, more carbs on your heavy lifting/training days.

I'm quite pleased with my fat loss from the past 2 months. Could have done better, but I didnt want to lose my sanity.

I've upped my calories, but im still cycling my carbs and occasionally intermittent fasting. My goal is to get my strength back, exceed it, put on some muscle mass and remain lean. I am currently doing the madcow/bill starr 5x5. I like it a lot so far.

Raleighwood
05-12-2010, 09:04 AM
Squat - 135x5, 160x5, 195 2x5
SOHPress- 100x5, 105x5, 125x5, 145x5
Dead Lift- 210x5, 250x5, 290x5, 335x5
Chins- 2x5
Ab Triplet- Decline situps 2x20 SS W/ DB50# Suit case lift 2x5 SS w/ Oblique pulls 2x5
OA DB Clean & Press- 60# 1x2ea, 65# 1x2ea
Y + Superman DB Press - 25#ers 2x6

Off Road
05-12-2010, 08:25 PM
Do you have a carb cut-off time? Or do you just do low carb days?

Raleighwood
05-12-2010, 09:11 PM
Do you have a carb cut-off time? Or do you just do low carb days?

Ideally, I try to cut carbs out after 6pm. More of a minimizing since it is so hard to cut out macro-nutrients completely.

I am pretty flexible and try to make up for cheats within the next 24 hours. For example, tonight I had a chili cheese burger with bacon and mayo plus chili cheese fries. Pretty dirty meal. I will fast until about 1pm tomorrow, only having a protein shake (pure whey + water only) or some bcaa's if i get any serious hunger pains.

If I'm feeling really guilty or bloated, I may throw in some light movements. For example... 10 air squats, 10 push ups, and 5 pull ups. I'll do a set of those every hour or so on an off day if I feel like I am slacking off on my eating habits. Not really sure how effective it is, but it can't hurt.

Since I try to intermittent fast as often as possible (16 hours of fasting, 8 hours of feeding), I generally have my last meal late. Usually around 8-9pm. I try to make this meal usually a steak, chicken breast, salmon fillet or some other lean source of protein with a side salad or vegetables.

I'm not too strict with it but my diet protocol currently looks like this: 16 hour fast / 8 hour feed. On training days (MWF): High protein, High Carb, High calorie. Off training days (T,TH) Moderate to low calorie, High protein, low carb. Saturdays, I may cheat a little. Sunday I play by ear and how I feel.

The goal is to build lean mass and strength with minimal fat gain. I'll keep the journal posted on my progress.

fixationdarknes
05-13-2010, 01:10 AM
Good looking stuff. Seems we have similar goals as of right now with a similar diet. I'll be checking in often to see how your progress is coming along :)

Off Road
05-13-2010, 06:59 AM
What does the fasting do for you, besides lowering the food intake?

Raleighwood
05-14-2010, 10:50 AM
What does the fasting do for you, besides lowering the food intake?

It supposed to have a variety of health benefits...

From some of the research I've done, benefits include:

-Increased mental focus and energy during fast due to the release of catecholamines http://en.wikipedia.org/wiki/Catecholamine

-Appetite suppression once your body becomes accustomed to the fast/feed cycle.

-Lean mass gain more easily accomplished due to caloric cycling that can be set up easier with the fast/feed windows. For example, I'll train fasted then have an ENORMOUS meal PWO and continue eating heavy until my eating window closes. Then it's fast time and low calories until the next work out.

-Other hormone regulation that seem to be beneficial to health for a variety of reasons.

-Increased Insulin sensitivity.

-It's pretty convenient to skip breakfast and eat my meals later in the day, at least with my schedule.

-Instead of eating skimpy meals through out the day, especially if im cutting weight, I can eat 3 large/satisfying meals and still keep my overall calories low.

-There are studies that find the fast actually increases your metabolism (as long as the fast is under <~72hours

http://www.leangains.com covers a lot of this. I don't recommend intermittent fasting for skinny guys though. More for trainees looking to keep/build strength/mass while cutting fat or keeping it low.

Raleighwood
05-14-2010, 10:53 AM
Squats - 135x5, 160x5, 200x5, 230x5, 270x3, 200x8
Bench- 115x5, 135x5, 160x5, 190x5, 215x3, 160x8
BO Row- 75x5, 95x5, 115x5, 135x5, 160x3 (forgot to do my x8 drop set, like a dummy)
Dips + 45lbs - 3x8
BB Curls - 85lbs 3x8
Rope Tricep Ext - 120 3x8

fixationdarknes
05-14-2010, 12:47 PM
^ Workout looking solid man.



-Lean mass gain more easily accomplished due to caloric cycling that can be set up easier with the fast/feed windows. For example, I'll train fasted then have an ENORMOUS meal PWO and continue eating heavy until my eating window closes. Then it's fast time and low calories until the next work out.


Just curious, how long does your eating window post-workout last?

Off Road
05-14-2010, 02:03 PM
Nice old-school workout with good weights. Keep going man, awesome stuff.

Raleighwood
05-14-2010, 04:38 PM
Thanks for encouragement!

FD- I aim to fast for 16 hours, feed for 8. On my work out days, I am not that strict, I just eat a lot, make sure I am hitting my 1g/lb of bodyweight for protein and not worry about carbs.

On my off days I just try to eat low carb and low cal. I'm not rigorous with this at all. Depending on how I look in a 2-4weeks I will edit my diet. I really prefer more of a relaxed approach to dieting. If I was in terrible condition, I'd tighten it up, but i am comfortable where im at.

Raleighwood
05-17-2010, 10:36 AM
Squats - 135x5, 160x6, 200x5, 230x5, 270x5
Bench- 115x5, 135x5, 160x5, 185x5, 215x5
BO Row - 75x5, 100x5, 115x5, 13x5, 160x5

Conditioning:
95# Barbell clean, push press, lower to back, box step up each leg, push press to floor x 10

Core:
Hyperextensions 25# behind head 2x10
Weighted Decline SItups 25# behind head 3x 15, 15, 10

Finish - 70# DB One Armed Clean and Press 4x1 each arm

Raleighwood
05-19-2010, 11:34 AM
Squat - 135x5, 165x5, 200x5, 200x5
SOHPress - 95x5, 115x5, 130x5, 150x5
Dead Lift- 215x5, 275x5, 300x5, 345x5
One armed rack chins - 3x5
Weighted decline sit ups - 35# behind neck, 3x5 drop set: 1x20 twisted

fixationdarknes
05-19-2010, 01:28 PM
Looking solid man. How's the current diet treating you? Is it nice to be eating carbs again on a more frequent basis? =P

Raleighwood
05-21-2010, 11:56 AM
Squat- 135x5, 170x5, 205x5, 240x5, 275x3, 205x8
Bench- 110x5, 135x5, 165x5, 190x5, 220x3, 160x10
BO Row- 80x5, 100x5, 120x5, 140x5, 165x3, 120x12
Dips + 47.5 3x8
BB Curls - 80 3x10
Tricep extensions 130 3x10 SS W/ Lateral Raises 20# 3x15

Raleighwood
05-21-2010, 11:58 AM
Looking solid man. How's the current diet treating you? Is it nice to be eating carbs again on a more frequent basis? =P

Diet is going OK, my girlfriends mom is in town and we go out to dinner every night and I tend to eat a little heavier on the carbs than I want. It is nice not beating myself up when i eat a baked potateo loaded with butter, sour cream, bacon and cheese.

I am eating enough to facilitate recovery though, so at least that is good. I am just worried that my BF% isn't going to move downward at the rate I want it to. But, no biggie. As long as my strength and muscle are gaining, I am happy.

fixationdarknes
05-21-2010, 07:10 PM
Sounds good man. I need to have one of those epicly made baked potatoes now haha.

That is a very solid and volumous-looking workout! Gonna take advantage of the weekend of rest eh?

Raleighwood
05-21-2010, 07:22 PM
Sounds good man. I need to have one of those epicly made baked potatoes now haha.

That is a very solid and volumous-looking workout! Gonna take advantage of the weekend of rest eh?

The volume actually isn't too bad. I should be fine tomorrow. Most of the lifting was done at a somewhat low intensity. The only real challenging set was the set of 3 and the drop set where I max out on reps.

Raleighwood
05-24-2010, 06:26 PM
Squats: 135x5, 170x5, 195x5, 240x5, 275x5
Bench: 115x5, 135x5, 170x5, 190x5, 220x5 + 2
Row: 95x5, 120x5, 135x4, 140x5, 165x5 + 2
Hyperextensions: #25 behind neck 2x10
Weighted decline situps: 35# 2x10
Cable Wood Chops: 3x8ea
Reverse Cable Wood Chops: 3x8ea

fixationdarknes
05-24-2010, 07:34 PM
The volume actually isn't too bad. I should be fine tomorrow. Most of the lifting was done at a somewhat low intensity. The only real challenging set was the set of 3 and the drop set where I max out on reps.

Yeah I see what you mean. I suppose the volume I do is pretty similar in many ways, I guess those first sets you do are kind of warmup sets anyway so that makes sense.

^ Good-looking workout. Btw do you do situps with the weight behind your head or on your chest?

Raleighwood
05-24-2010, 07:40 PM
Yeah I see what you mean. I suppose the volume I do is pretty similar in many ways, I guess those first sets you do are kind of warmup sets anyway so that makes sense.

^ Good-looking workout. Btw do you do situps with the weight behind your head or on your chest?

Plate behind the head, it is much more challenging with the weight placed there. I really struggled with the 35# on the sit ups.

Todays session felt great. I am really diggin the wood chops. I recommend them... Use the rope on a cable machine. Making sure to use max range of motion by pulling to the floor and pivoting, with the reverse, you literally heave it like your trying to throw the weight up.

fixationdarknes
05-24-2010, 07:46 PM
I seem to just be having some issues with weight behind the head. It is much more challenging for sure, but it feels like I can't even get full RoM with just a 5-lb. plate behind my head whereas unweighted I can get full RoM just fine. I think I may be doing something wrong, or my abdominal strength is just weaker than I realize? Hm... I may make a thread about it.

I've never tried cable wood chops. I'll have to find a good video-description of them. I never seem to trust the results I find when I search and find some girl doing them in a seemingly half-hearted manner lol.

Raleighwood
05-24-2010, 07:58 PM
I seem to just be having some issues with weight behind the head. It is much more challenging for sure, but it feels like I can't even get full RoM with just a 5-lb. plate behind my head whereas unweighted I can get full RoM just fine. I think I may be doing something wrong, or my abdominal strength is just weaker than I realize? Hm... I may make a thread about it.

I've never tried cable wood chops. I'll have to find a good video-description of them. I never seem to trust the results I find when I search and find some girl doing them in a seemingly half-hearted manner lol.

On the decline sit ups, I don't go all the way down flat each time, nor do go all the way to the top. I try not to round my back too much either.

http://www.alanbelcher.net/speaker/main/video/id/3554-Alan-Belcher/vid/205251-Alan-Belcher-strength-conditioning/page/5

At the 4:10 minute mark it shows Alan doing the reverse chops, then the normal wood chops. That is the way to do them.

fixationdarknes
05-24-2010, 08:30 PM
Ah alright cool. So that is primarily an abdominal exercise? It seems like it would tire out your arms too, no? Or maybe it's just the way he's doing them (seems rather heavy)?

Raleighwood
05-24-2010, 08:33 PM
It's a full body "functional movement". If/when fatigue starts to set in the arms, you can compensate with other body parts. However, the weight is generally too light to cause any major fatigue.

I like it because it trains the body how to move as a unit through all three planes of motion. It also incorporates pulling, pushing and twisting in one full movement.

fixationdarknes
05-24-2010, 10:21 PM
Ah alright sounds good. I will definitely have to try these some time as variation to my core/supplementary exercises.

Liftersize
05-25-2010, 12:23 AM
nice work! I also hope to join the 543 club eventually

Cmanuel
08-30-2010, 08:39 PM
Looks like someone's doing Madcow intermediate. Did that back in 2007, put a lot of size and strength on in the weeks I ran it. Keep it up fellow carolinian.

Raleighwood
08-31-2010, 04:53 AM
Thanks for droppin in... I've actually neglected this log a bit. Still training hard though.

It is madcow 5x5 intermediate, with 531 for my overhead press on wednesdays, and a 20 rep squat thrown in on Friday. I am still recovering from a dead lifting back injury, so I had to reset all my numbers back down to light weights :\

Off Road
08-31-2010, 07:28 AM
Glad to see you checking back in. Good luck rebuilding after the injury.

Raleighwood
09-09-2010, 08:02 AM
I really need to keep this thing updated. I've neglected the journal, but not my training...

After injuring my lower back about 2 months ago, I've had to refocus my training a bit. Less on maximal limit strength and more on conditioning and muscle development.

Today:

Active Recovery + Mobility:
Row 1 mile. Active Isolation Stretching. Uni-lateral body weight work. Light Power Clean Singles and Olympic Movement Practice. Row 1 mile. One Handed Static Hangs.

Raleighwood
09-18-2010, 09:17 AM
Strength:
Squat 135x5, 160x5, 205x5, 225x5, 265x3, 155x20.
Bench: 95x5, 135x5, 185x5, 240x3, 225x5x2.
Pendlay Row: 135x5, 145x5, 155x5, 165x5, 180x3, 160x8.
Arnold Press 50#dbs: 10, 9, 9.
BB Curls 95#: 7, 7, 5+1.
Tri-extensions 90#plate 3x10

Raleighwood
09-20-2010, 03:39 PM
Squat 135x5, 165x5, 185x5, 225x5, 265x5.
Bench 135x5, 185x5, 225x5x3.
Pendlay Row 135x5, 145x5, 155x5, 165x5, 180x5.
65#DB Bench (2, 3, 5, 10)x2.
Chin Ups (2, 3, 5, 10)x2.
25# Weighted sit ups 5x5.
25# Weighted back extensions 5x5.

Raleighwood
09-25-2010, 08:25 AM
High Intensity + Beach Muscles:
Squat 135x5, 185x5, 205x5, 225x5, 275x3, 160x20.
Bench: 135x5, 155x5, 185x5, 205x5, 240x3x2, 190x8.
Pendlay Row: 135x5, 155x5, 165x5, 175x5, 185x3, 165x8.
Arnold Press 3x10
BB Curls 3x8
Diamond Push Ups: 2x25

Raleighwood
10-01-2010, 08:43 AM
Squat: 4x5 ramping, 285x3
Bench: 4x5 ramping, 245x3x2, 195x8.
Pendlay Row: 4x5 ramping, 190x3, 170x8.
Arnold Presses.
Barbell Curls.
Tricep extensions.
RDLs.
Face Pulls.

Raleighwood
12-20-2010, 07:06 AM
Haven't updated this in awhile... I've been training consistently though!

12/20

5/3/1 Press day 5's

Standing press: 135/145/155x5 (was expecting to hit 7 on my top set :confused:)
Dips + 40lbs: 3x10
Chins + 45lbs: 5, 5, 5, 4, 3
Bench Press: 210 3x3

Tri-SuperSet:
JM Press 140 3x10
Close Grip lat Pull down 120plate 3x12
25#DB Lateral Raise 3x10

15#DB Bent Lateral 2x10

Off Road
12-20-2010, 07:35 AM
Looks like things are going good. Nice that you updated. And welcome to the mod team.

Raleighwood
12-20-2010, 07:40 AM
Snap Shot of my diet and supplementation:

I train fasted in the mornings...

30min Pre-Workout: 20g of BCAA with caffeine and green tea extract

During Workout: 20g BCAA

Post workout: 50g whey + 32oz Chocolate low fat milk (~82g of protein and a bunch of carbs), 1 multi-vitamin, 5000 IU Vitamin D, 2g of fish oil.

within 2 hours post workout: pancakes + 3-5eggs.

5g of creatine.

Lunch will be around 20-30g of protein (from lean meats or dairy products), vegetables.

Dinner around 30-40g of protein (from various meat and dairy sources), lots of vegetables, 1 multi-vitamin, 2g fish oil

Before bed: ZMA, Melatonin, 5,000 iu of vitamin D.

This isn't too strict, as I'll skip some supplements somedays. But this is what a typical training day looks like (I train 4x a week). I usually eat a little bit less on non training days.

Cmanuel
12-20-2010, 08:01 AM
What's your weight these days?

Raleighwood
12-20-2010, 08:08 AM
What's your weight these days?

Right now I am floating around 180lbs (last week my low point was 176, just weighed myself and I was at 184). I'd like to gain weight around 1-3lbs a month for the next 4 months, then initiate a fat loss program for the beach season.

About 3 months ago I was down to 169ish. I was doing an S&C internship on a d-1 football team, so I was on my feet all day and the weight was sliding off.

Raleighwood
12-21-2010, 09:25 AM
5/3/1 DL Day 5's

DL 300/320x5 340x9**
Front Squat 145 3x5
RDL 205 3x5
Snatch Grip Shrugs 225 3x10
Ab Work

**New Rep PR!

Cmanuel
12-21-2010, 09:40 AM
Good job on the Rep PR dude!

Where in NC are you? Looks like I'll be heading out to NC state next summer to start my phd program.

Raleighwood
12-21-2010, 09:49 AM
Good job on the Rep PR dude!

Where in NC are you? Looks like I'll be heading out to NC state next summer to start my phd program.

Thanks!

I am in Raleigh. I am actually a NCSU grad myself... Did an internship on their football team this past summer on the S&C staff.

Maybe by the time you get here, I'll have opened my own hardcore training studio/gym.

What are you studying?

mchicia1
12-21-2010, 09:55 AM
Nice lifting in here.

Good luck hitting the 3/4/5!

Off Road
12-21-2010, 11:32 AM
Nice PR

Cmanuel
12-21-2010, 11:45 AM
Thanks!

I am in Raleigh. I am actually a NCSU grad myself... Did an internship on their football team this past summer on the S&C staff.

Maybe by the time you get here, I'll have opened my own hardcore training studio/gym.

What are you studying?

I'm studying Food Microbiology...I graduated Clemson in '08 with BS in food science, and will graduate this coming summer from Colorado State with a MS in Food Safety. Going to get a phd in food microbiology

That would be cool if you have your own place! I heard ncsu area is devoid of any hardcore gyms

I'm still not 100% sure if I will go there next summer... I am also looking into research fellowships with FDA and CDC. They pay well and are a year, so I would start phd in 2012 if that was the case. I'll keep you informed!

Raleighwood
12-23-2010, 07:33 AM
5/3/1 5's Squat + bench day (had to combine my core lifts as I am traveling tomorrow)

Squat: 240/260x5, 275x7 (Was expecting more reps on the top set, just started using do-win weightlifting shoes, so it may take a couple workouts to get used to the higher, firmer heel.)

Bench: 200/215/230x5 (Was expecting more on my top set, as I got about 7 reps @ 230 about a month ago. I am suspecting the squat effort and slight dehydration to affect my rep max on this lift)

Power Clean: 180 5x2 ** New Rep Max PR**

Kroc Rows 75# 2x15 Super Set with 40#DB Tricep extensions 2x6

Drag Curls 60#BB 3x6 + 30#DB Front raise 3x6

Was hoping for a more intense workout... I was light this morning and I think I was a bit dehydrated.

Off Road
12-23-2010, 07:36 AM
They can't all be golden...the fact that you stimulated further growth is all that's important.

Cmanuel
12-26-2010, 12:26 AM
wtf is a drag curl?

Raleighwood
12-26-2010, 06:04 AM
wtf is a drag curl?

Take a barbell and curl it up. Hold it against the chest and roll your elbows down and back, crossing your torso and lower the barbell dragging it against the body.

You can make the concentric part a drag against the body too, but I like to do a normal curl and then allow it to drag down on the eccentric. You can do more weight this way.

I don't know how effective it is over other curl motions, but it gives a pretty incredible pump and burn in the bicep. (I know that isn't really an indicator of anything.) I think during the eccentric phase of the movement it overloads that bicep more than normally, so this could be useful.

Raleighwood
12-27-2010, 07:45 AM
Decent session today. Shoulders felt nice and toasted.

I've tweaked my 531 protocol slightly... After my top max rep set, whatever reps I hit I subtract 2 then multiple it by 5. Then I add that number to the bar and do 2 singles. For example... Today I got 165lbs for 4. 4-2 = 2. 2x5 = 10. 165 + 10 = 175lbs. Do that for 2 singles.

I think this will help stimulate my max strength a bit.

5/3/1 3's SOHPress Day

SOHPress - 145/155x3. 165x4. 175x1, 1
Weighted Dips (45lbs) 3x10
Weighted Chins (45lbs): 5,5,3,3,3 + 5 unweighted
Bench Press 215: 1, 2, 1

Super Tri-Set Arm Finisher:
CG Bench Press 145: 3x10
CG Lat Pull Down: 120plate 3x12
DB Lateral Raise 25# 3x10

Bent DB Lateral Raise 20# 2x6

Off Road
12-27-2010, 08:19 AM
Good pressing. Where did you come up with that formula for the singles?

Kiff
12-27-2010, 08:20 AM
Looking good in here mate!

Raleighwood
12-27-2010, 08:24 AM
Good pressing. Where did you come up with that formula for the singles?

When I did my internship with a D-1 football program this past summer, the head strength coach was talking about different ways to auto-regulate. He mentioned for every 2 reps over your target on your top set add roughly 10lbs the next session.

Since I am doing the singles after the top max rep set, I am formulating a little conservatively... So I take what would be an estimated 2 rep max based on the max rep @ the top set weight. Then doing singles with it.

Today it seemed about right, as I got both singles but they were grinders.

Cmanuel
12-27-2010, 08:58 AM
That sounds like a cool way to autoreg 5-3-1...i've seen various ways to do it, never tried it myself though..

Raleighwood
12-28-2010, 11:25 AM
5/3/1 Dead Lift 3's day

Today felt good. Tried DLing in my squat shoes. After my first 2 sets I decided to go barefoot and thought that was much better.

DL 320/340x3, 360x5, 375x1, 1 (Oddly, my singles felt easier than my top set of 360x5)
Front Squat: 155 3x5, 185x1, 1
RDL 225 3x5
Shrugs 275 3x8
Abs

Raleighwood
12-30-2010, 07:05 AM
Training session felt good today!

5/3/1 3's Bench Press

Bench Press: 205/225x3. 240x5. 255x1x2. The singles went up fast, almost felt easier than the 240 oddly.
Pendlay Row: 155/160/165/175/185x5 200x1x2
Push Ups 50 total, rest paused.
1ADB Rows 80# 3x10
Tri-Set x 3: (40#DB Tricep Extensions + Face Pulls + Front Raises)

Raleighwood
12-31-2010, 11:44 AM
5/3/1 3's Squats and Power Clean Day

Squats 260/275x3, 290x6, 310x1x2. Again, I experienced the weird phenomenon of my heavy singles feeling easier than my max rep set. Not sure if it's the muscle/nerve potentiation effect from repping out to near failure or what. But it's odd!

Power Clean 180x3x5**
Bulgarian Split Squat 40#DBs 5x5.
Back Extensions w/ 45#Plate 3x6.
Cable Crunches + Standing Ab roll outs.
Close Grip Chin Ups. Hands Touching.

**New PR!

Holy hell was I sore the 2 days after this work out. My ass and upper hamstrings and adductors were fried!

Raleighwood
01-03-2011, 06:28 AM
5/3/1 Press Day

Press- 135x5, 155x3, 175x1. Missed 180x1. Thought I'd hit more, I think I should have warmed up a little bit more. If I can't hit more reps next cycle, it's time for a reset.

Dips- BW + 50lbs 3x10
Chin Ups- BW + 45lbs: 5, 5, 4, 3, 3 + 3 CG unweighted.

Tri-set Circuit:
CG Bench 150: 10, 10, 10
CG Lat Pull Down: 135plate 10, 10, 10
25#DB Lateral Raise: 10, 10, 7+3

Bent Lateral Raise 20#DB: 2x8

Kiff
01-03-2011, 01:00 PM
Nice work mate, like the bent lat raise nice movement that one!

Raleighwood
01-04-2011, 08:21 AM
DL - 300x5, 340x3, 380x3

Front Squat - 165 3x5. 190x1, 2 (paused at the bottom)
RDL - 225x8, 275x5, 315x3

AB work + 1arm, 1leg Push Ups.

Raleighwood
01-06-2011, 06:53 AM
Bench: 200x5, 230x3, 255x4, 260x1x2**
Pendlay Row: 135/160/165/185/190x5, 205x1x2**
DB Bench 85# 3x10
1ADB Row 85# 2x10

Face Pulls + tricep extensions + Front raises circuit for da pump (/arnold voice)

**PR!

Raleighwood
01-07-2011, 08:22 AM
Squat: 240x5, 275x3, 305x5, 320x1x2**
Power Clean: 185 3, 2, 1, 1, 1**
Bulgarian Split Squat: 45#DB 5x5
Back Extensions 45# 3x8
Abs

**New PRs!

Cmanuel
01-12-2011, 07:23 AM
Good job on the PRs man! Where are you lifting in Raleigh? I'll be visiting sometime within the next 2 months to see if I really wanna move there or not

Raleighwood
01-12-2011, 08:42 AM
Good job on the PRs man! Where are you lifting in Raleigh? I'll be visiting sometime within the next 2 months to see if I really wanna move there or not

Right now I train out of Rapid Fitness on Glenwood Avenue (not the downtown location.) I want to open my own place soon though.

Raleigh is pretty cool man, I've been here for almost 8 years now. Night life is fun, everything is about <20 minutes away, and there are a lot of people in the 18-36 age group who are college educated. Lots of girls. Lots of professional opportunity too.

You going to live on/around campus?

Cmanuel
01-12-2011, 01:27 PM
Right now I train out of Rapid Fitness on Glenwood Avenue (not the downtown location.) I want to open my own place soon though.

Raleigh is pretty cool man, I've been here for almost 8 years now. Night life is fun, everything is about <20 minutes away, and there are a lot of people in the 18-36 age group who are college educated. Lots of girls. Lots of professional opportunity too.

You going to live on/around campus?

Not sure where I am going to live. I am going to visit sometime in march though. I'll prob want to live close to campus since its going to take up my entire life.

Raleighwood
01-17-2011, 06:44 AM
Press - 140/150x5, 160x6, 180x1***
Weighted Chin ups - 35/40x5, 40x6, 6 unweighted.
Dips + 55lbs - 3x10
CG Lat Pulls downs 3x10
Tri/Bi Superset x 3 sets.

**NEW PR :D**

Cmanuel
01-17-2011, 06:49 AM
Damn son, thats a good press!

Raleighwood
01-17-2011, 07:29 AM
Damn son, thats a good press!

Thanks man. It felt good too and it was after a max rep set at 160. I am hoping for 185 or 190 by the end of the month.

Off Road
01-17-2011, 07:55 AM
Congrats Raleigh, that's a solid press.

Raleighwood
01-18-2011, 08:49 AM
Dead Lift 310/330x5, 350x7.
Front Squat 155/165x5, 175x8, 205x1,1,2.
Sumo DL 225 2x5.
CS Shrugs 135 3x10.
Ab Work.

Behemoth
01-18-2011, 12:04 PM
Things looking good in here. Since this is the journey to 5/4/3 where do you estimate your 1RM's are at this point in time?

mchicia1
01-18-2011, 12:41 PM
Sick pressing. I am always impressed by good OHPs. A no bull**** movement right there.

Raleighwood
01-18-2011, 01:32 PM
Congrats Raleigh, that's a solid press.

Thanks OR!


Things looking good in here. Since this is the journey to 5/4/3 where do you estimate your 1RM's are at this point in time?

Accoding to Wendler's 1RM formula:
Squat: 355
Bench:280
DL: 430
Press: 180

Actual weights I've attempted and successfully hit:
Squat: 320 for 2 singles
Bench: 260 for 2 singles
DL: 400x3 (about 7 months ago, before I injured my low back)
Press: 180x1 (did this after a 160x6 rep out)

I don't max out often. What I've been using lately is on my top set where I rep out, depending on my performance I add a certain amount of weight and then do 1-3 singles to work on my limit strength.

I am getting confident that my current records of weight's I've done are low compared to my true max. As the singles I've hit have had great bar speed.



Sick pressing. I am always impressed by good OHPs. A no bull**** movement right there.

Thanks! I am proud of it. Hopefully I can hit 200lbs before summer. 225lbs would be amazing, but I think I'd have to gain a significant amount of weight if I want to come close to that.

Raleighwood
01-20-2011, 11:32 AM
Bench 205/220x5, 230x7. 255x1x2.
Pendlay Row 155/165x5, 175x10, 215x1x2
DB Bench MyoReps 80#DBs 10+3x5.
1A Row 80#DB 2x10.
Bi/Tris/Delts pump.

Raleighwood
01-21-2011, 10:39 AM
Squat Day: Squats 250/265x5, 285x7. 310x1x3
Power Cleans 185 5x2.
B. Split Squat 50#Dbs 4x5
Hip Thrusts 185 3x8.
Abs.

Raleighwood
02-15-2011, 08:16 AM
Dead lift 315/340x5, 360x7.
Front squat 175/185x5, 195x7. 225x1,1,3.
Jumping Bulgarian split squats + single leg hip thrusts.
Shrugs and Calves.
Abs

Not a bad performance... Rep PR on the DL considering I've lost 5lbs over the past couple weeks, since my .GF (who cooks for me) went out of town.

Raleighwood
02-17-2011, 08:11 AM
Bench: 210/220x5, 235x6, 255x1, 275 - Went for a new pr, barely missed it. The 235 set took a lot out of me, I had grinded out a 7th rep with assistance.

Pendlay Row - 165/175/185x5, 135x10.

90#DB Bench - MyoReps.
90#DB Row - MyoReps.

Bi's/tri's/front raises.

Off Road
02-17-2011, 08:14 AM
I'm not even going to ask what a "Jumping Bulgarian Split Squat" is ...

Cmanuel
02-17-2011, 08:15 AM
So we gonna lift together when I come visit next month or what? :ninja:

Raleighwood
02-17-2011, 08:22 AM
I'm not even going to ask what a "Jumping Bulgarian Split Squat" is ...

Rear foot elevated on a bench, front foot forward. Squat down in a split position and then jump as high as possible. Pretty much a single leg jump from a rear foot elevated split squat position.

I don't do many of these, but I like to think it helps build unilateral explosive power.


So we gonna lift together when I come visit next month or what? :ninja:

Yea man, I am down. My gym is OK, a lot of hammer machines (that i don't use) and a couple racks, benches, and DBs up to 150. No strongman or unortodox conditioning stuff though.

I'll look in to how much a guest pass is. You could probably get a free trial if you act like you may join.

I hope to open my own spot within a year or so....

Off Road
02-17-2011, 08:42 AM
Rear foot elevated on a bench, front foot forward. Squat down in a split position and then jump as high as possible. Pretty much a single leg jump from a rear foot elevated split squat position.....
I'd end up hurting myself really bad :evillaugh:

Raleighwood
02-17-2011, 08:46 AM
I'd end up hurting myself really bad :evillaugh:

It's definitely a move for those with healthy, stable knees. I could see it being pretty useful for athletes that need to explode/change direction off one leg.

Raleighwood
02-18-2011, 09:24 AM
Squats 250/270x5, 290x7. 335x1***New PR***
Power cleans. deloaded this significantly due to fatigue from the squat effort.
Calves + Shrugs.
Abs.

Raleighwood
02-20-2011, 04:20 PM
Power Clean:
155x 5, 5, 4, 3
170x3x2
200x 1 x 2 **New PR**

I think I could have hit about 15lbs heavier, but I wanted to stay fresh for tomorrow's work out.


http://www.youtube.com/watch?v=Q-2y-_SFHYk
Snatch practice.

####

Feel free to critique my clean!