Bout time.

[xtian]

Hello everyone,

Bout time I made a journal. I accomplished a 12 week cycle of HCT not too long ago and can attribute my current maxes to that amazing routine. A friend of mine wanted to try 5/3/1 together and I needed a better way to track my lifts. So here I am. My goals are a 355+bench, break 400+ on squat, and hit 525 on deadlifts. I was hovering around 213lbs while doing HCT. I currently weigh 195lbs.

2 cycles in.

7/18
squat
235x5
275x5
310x7

cable pull throughs
80lbx20
100lbx20
120lbx20
140lbx20
160lbx20

bulgarian lunges
25dumbellsx20
25x18
30x15
50x10
70x5 50x4 25x4

db bicep curls
30lbx20
40lbx13
55lbx5 30lbx8

reverse bb curl
45lbx20
45lbx20

Here's a teaser clip we shot with the Flip.
http://vimeo.com/13442054

[xtian]

Standing BB Military Press
Warm up
80x5
100x5
120x3
Working Set
135x5
150x5
170x6

Seated DB press
45x20
80x9 45x8
90x4 55x4 45x5

db rear raises
25x20
25x20

towel pull ups
BWx13
BWx11
BWx8 + Reg pull ups BWx5
pull ups BWx6
towel pull ups BWx4

CGBP
135x20
185x10 dipsx15
205x7 dipsx15

[xtian]

7/21

I wasn't feeling today's session. My hamstrings/glutes were still pretty sore and tight from squat day. I felt as if I used a lot of back and not enough legs/hips, back rounded a lot during the last set.
deadlifts
warm up
200x5
250x5
300x3
working set
325x5
375x5
425x7

single leg curls
40x20
50x15
55x10

leg press
2plates each side x 20
3plates x 18
4 plates x 15
5 plates x 10
3 plates x 10

weighted ab crunch
60x20
70x20
80x20
90x16
100x10

bb curl
85x13
85x12
85x10
concentration curls
35x5
35x5
35x5

calf raises
210x6
240x6
270x6x2x2x2

[xtian]

BB Bench press
@70% 220x3
@80% 250x3
@90% 280x5

Incline Bench press
155x20
185x15
205x8 135x5

DB incline flies
55x15
60x11

pull ups
BWx20(pr)
bw+10x9
bw+10x8
bw+15x8
bw+15x8
bw+8
bw+9

Single hand Cable Press downs
Overhand
50x20
60x15
70x12
underhand
50x15
60x10

[Coke]

Impressive vid, killer quads Jay.

[xtian]

Impressive vid, killer quads Jay.

Thanks!

squats
@70% 255x3
@80% 290x3
@90% 330x5

hyperextensions
BWx20 pause up top
BWx20 pause up top
BW+25x15 pause up top
BW+35x15 pause up top
BW+55x15

Front squats
115x10
135x10

High box step ups
BWx20
BWx20
BWx20

incline DB curls
25x15
40x12
45x8 40x3 30x5

weighted crunches
150x20
155x15
160x10
170x10
170x10

calf raises
200x6
220x6
240x6x2x2x2

[xtian]

My 425x7 pull from 7/21/10

http://www.youtube.com/watch?v=sNcSjVILP2w&feature=channel

I have to work on lowering the bar.

Todays 330x5 squat
http://www.youtube.com/watch?v=7lH_xhk4vtE&feature=channel

[xtian]

Standing Military Press
@70% 135x3
@80% 155x3
a little over 90% 175x4

seated DB shoulder press
55x15
60x12
70x10
Hammer str shoulder press
80 per side x 10
90 per side x 10

Hammer High str row
115 per side x 20
135 per side x 15
hammer low str row
90 per side x 10 x 10

Dips
BWx20
BW+45x14
BWx45x10


MEH!

[xtian]

Deadlifts
@70% 350x3
@80% 400x3
@90% 455x7(PR!)

Leg curls
50x10
55x10
60x10
60x10
50x20

Bulgarian lunges
BWx20
BW+20lb DB's x 10
BW+20lb DB's x 10

Leg extensions
120x15
150x13
180x10

Preacher curls w/ EZ curl bar
25's per side x 10
30's per side x 10
35's per side x 10

Hammer curls
40x10
40x10

DB shurgs
90x10
100x10
110x10

Abs Leg raises 3x10

[xtian]

Bench Press
@75% 230x5
@85% 260x3
@95% 295x1
315x1
325xfail :(
315x1

Incline hammer str
2ppsx18
2pps+5lbx13
2pps+25lbx10

machine flys
120x15
140x10

pull ups
BWx1 7
BW+10lbx10
BW+25lbx7
BW+30lbx6
BW+45lbx5
BW+50x5

DIPs
BW+45x10
BW+55x10
BW+55x10

One hand Press downs
70x10
70x10



My pressing(bench & mili press) has been a real struggle lately. I'm just not as confident under the bar anymore. Maybe its because of my weight loss. I used to rep out 315x5's with a max of 345x1, but I was at 215-220ish. As of today, I'm weighing in at 195lbs. What has me confused is I have been progressing nicely on deads and squats, shouldn't this be stalling as well?

[xtian]

squats
@75% 275x5
@85% 310x1
@95% 345x1

Decided to go for a max squat at my current BW
360x1 really grinded through
365xFAIL
365x1 success!!

Looks like I added 10lbs on my squat from 2 months ago when I squatted 355x1 at 205 body weight

Cable pull throughs
120x20
140x20
150x20
160x20
180x20

Walking lunges
BWx18 per leg
BWx16
BW+25lb db's x14
BW+20lb db'sx12
BW+40lb db's x10

cable bicep curls w/ ez bar
100x10
110x10
120x10
130x10
140x10

cable crunches
70x10
80x10
90x10
110x10

did some calve work

[xtian]

Some footage of me from this cycle of 5/3/1
the deads are actually 425lbs, not 430lbs. The cable pull throughs and towel pull ups were definitely lacking in the ROM department lol.



http://www.youtube.com/watch?v=8jj28DzEd3c

Thanks to my bro for his editing skills!

[xtian]

Over Head Press
@75% 150x5
@85% 170x2
@95% 190x1
200x1

DB shoulder press
70x10
80x8
90x8
100x5

up right row
70x15
90x10

cable machine reverse fly
110x10
120x10
140x10

CGBP
185x10
225x8
245x4

pause bench
205x1
225x1
275x1
295x1

[xtian]

great deadlift day!
@75% 375x5
@85% 425x3
@95% 475x1
515x1 PR!!!!!!!!!!!!!

did some hammy curls, leg press, bi's, and weighted abs. everything was a blurr after the deads.

[xtian]

My bro had fun making this vid.


http://www.youtube.com/watch?v=K0dOw1G0Ue8

My bro in red hit 275x1 @ 145lb. Thats a 50lb weight difference from 2 months ago when he did 225x1

Our training partner with some solid pulling @ 195ish

The last lift in the video was a PR for me!! 515x1 It definitely felt lighter than it looked!

[xtian]

deads
@65% 340x5
@75% 390x5
@85% 445x7

hammy curls
90x10
100x10
100x10

low box squats
225x5
265x5
300x1
315x1
335x1

one hand cable bicep curls
45x10
50x10
60x10
70x5
90x3
100x1

[Coke]

Nice vid with you and your workout crew...props on the new deads PR.

[xtian]

^^Thank you!

BB bench press
@70% 225x3
@80% 260x3
@90% 295x3+1 ( I rounded up 7 lbs, should have done 290 for more reps but w/e)

DB floor presses
55x10
85x10
95x10
105x8
115x8

DB flyes
60x16
70x10

towel pull ups for a total of 43 + 7 reg pull ups

cable over head extensions
70x20
90x15
100x15
110x10
120x10

threw in some light standing db shoulder presses, face pulls and side raises.

dang just noticed we only did one back movement this session.

[xtian]

Squats
@40% 150x5
@50% 185x5
@60% 225x3
@70% 260x3
@80% 300x3
@90% 335x3

SLDL
185x15
225x10
315x8
GM's
115x10
135x10

bulgarian lunges
BWx10
BW+25 DB's x 10 for 2 sets

Hit Biceps, calves and abs using the HCT method.

[K.Huget]

The training is looking good man keep it up

[xtian]

Thank you K.Huget!


Todays shoulder session was based off of 200-205lbs. I went on feel for the most part. The goal on my last set was 3 or more (90% of 205). I only managed 4.

Standing BB OHP
@40% 80x5
@50% 100x5
@60% 120x3
@70% 145x3
@80% 160x3
@90% 185x3+1

Seated DB shoulder presses
65x15
70x10
70x10

pause BB bench press
135x8
135x8

Pull ups
BWx10
BW+25lbs for 5
BW+35lbs for 5
BW+45lbs for 5
BW+70lbs for 5

BB row
135x10 under hand grip
135x10 over hand
135x10 over hand

cable pressdowns (straightbar overhand grip)
100x10
120x10
150x10

Dips
BWx20
BW+45lbs for 10
BW+45lbs for 10

[xtian]

What a crappy workout.

Todays percentages were based off of 525lbs.

Deadlifts
@40% 210x5
@50% 265x5
@60% 315x3
@70% 370x3
@80% 420x3
@90% 475x2 Supposed to hit 475 for 3 or more but failed. Form was crap, couldn't maintain my lower back arch in the second rep but I was still able to bring it up.

Leg machine curls
40x10
55x10
70x10

BB Lunges
135x8
135x8
135x8

BB Bicep Curls(HCT)
45x10
50x10
95x6
95x6
105x6+2+2+2

Machine Calf raises (HCT)
200x10
220x6
250x6
270x6
300x6+2+2+2

Cable AB crunch (HCT)
90x6
100x6
110x6+2+2+2

Going to start a bulk This Friday.

[xtian]

Bench day -Lifts based off of 320lbs

BB benchpress
Warm up
@40% 130x5
@50% 160x5
@60% 195x3
Working Set
@75% 240x5
@85% 275x3
@95% 305x1 -The plan was 1 or more reps, but stopped at 1 and decided to go for a fail.
315x1
325x1
335xFAIL

BB incline benchpress
185x10
205x8
225x5
Incline DB press
60x10
70x10

Pull ups
BWx10
BW+25lbs x 5
BW+45lbs x 5
BW+70lbs x 5
BW+90lbs x 4

Cable Rows
160x10
180x10
200x8

Dips
BWx20
BWx20
BWx20
BWx18
BWx15

[Coke]

Benching is super, great pullups too man.

[xtian]

Thanks CoCoa!

Squat day - Lifts based off of 370lbs
Warm Up
@40% 150x5
@50% 185x5
@60% 225x3
Working Set
@75% 280x5
@85% 315x3
@95% 355x1 - I wanted to do more but because of my hammy problem I good morninged it too much to my liking

SLDLs
185x10
225x10
275x10

Leg press (HCT)
4 pps(45 plates per side) x 6
5 pps x 6
5 pps x 6
6 pps x 6+2+2+2

DB bicep curls (HCT)
25x6
35x6
45x6
55x6+2+2+2

AB's
Weighted cable crunch (HCT)
worked up to 110x6+2+2+2


Planning to go back on the HCT routine in 2 weeks. Looking to get back up to 215lbs BW.

[xtian]

Over head Press -lifts were based off of 205lbs
Warm Up
@40% 85x5
@50% 105x5
@60% 125x3
Working Set
@75% 155x5
@85% 175x3
@95% 195x2

DB seated shoulder press
55x10
65x10
65x10

Over hand Barbell row
135x15
155x6
185x6
195x6x2x2x2 (HCT)

Pulls ups
BWx6
BW+25x6
BW+35x6
BW+45x6x2x2x2 (HCT)

CGBP
185x6
205x6
225x6
245x6x2x2x2 (HCT)

[xtian]

Deadlift day

Working set was based off of 475lbs.

Warm up
190x5
235x5
295x3
Working Set
@75% 355x5
@85% 405x3
@95% 455x1

Tried 475x1 but felt pain shoot up my hammy. I'm so glad to finally see deload day coming up. My plan is to do zero legs, or should i just do BW stuff?

Hit Biceps, abs, and quads using the HCT method.

[Kiff]

Mate you changed your journal name sorry for being slack! Looking good in here man setting pr's all over the shop!