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ccanter
08-23-2010, 10:18 PM
Hello all, my name is Chad.

In one sentence, I began lifting when I was younger, got interested in powerlifting, hurt myself, got fat, then wanted to get thin, started exercising again, rediscovered the pleasure of pushing myself in the gym, and and I have now been training for powerlifting again for a little over a year.

I trained using 531 for a while and then just let the program evolve into my own routine. Given how strong I am by the end of the year I'll evaluate things and decide what to do from there.

I competed for the first time in June, at a WNPF meet in Atlantic City, NJ. It was a great experience and I am planning to participate in another meet in December. In June I finished with 400/275/485 for 1160. My goal in December is for 425/310/525 for 1260 and a 100 pound increase. I am also planning on staying in the 198 pound class unless I get disgusted with my corpulence and cut to 181. I currently weigh 193.

I might as well start my log with an actual training session too.

08/23/10

1) Warmups
Treadmill: 10 minutes
Stretch and Foam Roll.

2) Squat

275x5
315x3
365x3
365x3
365x3

The last rep for my squats was really ugly. My back was still sore from rows last Friday and I had a difficult time keeping my upper back tight.

As for my programming, I'm doing 3x3 @ 85%, next week it's 4x2 @85-90%, then 4-6x1@90-95% in week three.

3) Sumo Deadlift

315x5
365x3
405x3

Usually I move on to GMs after my squats, but since sumos don't hit my back so hard I opted for these today. Also, my training partner loves to pull sumo...

4) Leg Curls (Plate loaded)

180x10
180x10
230x6
230x5

I don't have access to a GHR so I just do leg curls for extra hamstring work.

5) Seated Calf Raises

200x3xwho cares

6) Treadmill Sprints

7 fifteen second sprints

I read an article at efs entitled "The Solution to the Prowler-less Gym," and took the author's innovation of doing sprints on the treadmill with the belt off, and getting it moving with my own power. It's sort of like pushing a sled for those of you who haven't seen it. I thought I would vomit the first several times I did them. Now they just suck.

john o
08-23-2010, 11:22 PM
Nice #'s Chad! Good luck with 1260.

Coke
08-24-2010, 08:23 AM
It appears you have done very well getting to this point, good luck with your goals man.

ccanter
08-25-2010, 12:36 PM
Nice #'s Chad! Good luck with 1260.


It appears you have done very well getting to this point, good luck with your goals man.

Thank you guys. I appreciate it.

Today's workout went pretty well. My partner wants to learn to BB Snatches, so we did a few sets after our primary work and kept the weights light.

1) Warmups
A. treadmill=10 minutes
B. stretch and foam roll

2) Bench Press (paused, with my pinky just inside the outer ring)

225x5
250x5
255x5

3) Close Grip Bench Press off of a foam roller

265x5
265x5
265x5
265x3

4) BB Rows

225x10
235x12
245x15 (added straps)

5) BB Snatch

worked up to 135x3x1

6) BB Curls

115x12
115x10

7) Triceps Pressdowns

160x20
170x18
190x8
190x7

8) Decline Sit-ups

25x30
25x15
25x10

Felt strong and full of energy today. My partner gave me some free samples of Jack3d and I feel like I could have stayed in the gym all day. Usually we don't do much direct arm work or mess around with Oly lifts but the gym was empty and we had a lot of energy so we simply kept working.

john o
08-25-2010, 05:22 PM
Nice job on various movements!

Coke
08-25-2010, 07:28 PM
Fine effort for the upper body bro.

ccanter
08-27-2010, 08:27 PM
Nice job on various movements!


Fine effort for the upper body bro.

Thanks guys. I appreciate it.


Thursday, August 26 2010

I got penciled in to attend a work meeting on Friday--my day off--and foresaw that I would likely not have a lot of time to do accessory movements like abs and cardio, so I made a little time here.

1) Treadmill: 20 minutes

2) Stretch

3) Calf Raises

4) Decline Sit-ups


Friday, August 27 2010

As I foresaw, I was running low on time so today was truncated, yet still brutal.

1) Warmups
A. Brisk walking of the dog prior to running to the gym (15 minutes).
B. Stretch and Foam Roll

2) Deadlift

135x10
225x5
315x5
365x3
405x1
435x5

3) Deficit Deadlift

405x3
405x3

4) Pause Squat

225x5
230x5
235x5
240x5

That was it...all I had time for. I'll throw some extra ab work in tomorrow for good measure.

Coke
08-27-2010, 09:25 PM
Good stuff there man, off to a relentless start in here.

john o
08-27-2010, 11:44 PM
No superfluous lifts in that fine session!

ccanter
08-28-2010, 12:39 PM
Good stuff there man, off to a relentless start in here.


No superfluous lifts in that fine session!

Thanks again guys.

Saturday, August 28 2010

1) Stretch, foam roll, treadmill for 10 minutes

2) Clean and Strict Overhead Press

65x10
85x10
105x5
125x5
145x5
165x3
190x5

3) Close Grip Incline Bench Press

235x4
235x3
235x3
235x3

4) Chins/Dips

45x8/20
45x7/20
45x6/18
45x6/15

5) Ab Wheel

5x20

6) Box Jumps

12 jumps, worked up to 42'' box

john o
08-28-2010, 10:13 PM
Very strong overheads! The chin/dips are equally impressive.

ccanter
08-30-2010, 10:26 PM
Thanks John.


Tuesday, August 30 2010

1) Warmups
A. Treadmill=10 minutes
B. Stretch and Foam Roll

2) Squat

315x3
365x2
375x2
385x2
385x2

265x20

Squats felt really powerful today. I got out of the hole quickly and did a much better job of keeping my upper body tight than I did last week. I also decided to do the widowmaker at the end for the hell of it. I'm thinking of just adding 5-10 pounds a week and cranking them out after my heavy work just to see what happens. I'm not a big chaser of the "pump" but I think this extra work can be beneficial in building some more leg mass and strength

3) Good Mornings

185x12
225x10
275x8
275x8

4) Leg Curl

200x8+3+2+2

I just did one set Rest-Pause style to really toss my hams.

5) Farmer's Carries with Dumbbells

105x3x100 feet

Coke
08-30-2010, 10:48 PM
Great job dude, killer workout overall.

john o
08-31-2010, 12:23 AM
Good looking session! 20 reppers can test you for sure.

ccanter
09-01-2010, 09:09 AM
Thanks John, thanks Coke. 20 reppers to the death...or at least until they get really hard and I decide to not do them anymore lol.


Wednesday, September 1 2010

1) Bench Press, 3 second pause

225x5
245x3
275x4
275x3
275x3

2) Close Grip Bench Press off Foam Roller

275x3
275x3
275x3
275x3

3) Dips

100 BW dips in 8:30

4) BB Rows

225x10
225x10
245x11 (added straps)

5) Rear Delt Raises

30x10
30x10
30x10

6) HS Preacher Curl

70x15
80x10
90x10
90x8

john o
09-01-2010, 03:59 PM
Solid training Chad! You are churning out some high rep movements.

Coke
09-01-2010, 05:58 PM
Session is looking real nice guy.

ccanter
09-03-2010, 01:46 PM
Thanks guys. I appreciate it.

Friday, August 03 2010

1) Warmups
A. Treadmill for 10 minutes
B. Stretch and Foam Roll

I was going to do box jumps but there was a class going on in the exercise room so I couldn't go in. I should have done some extra walking or some running because I don't think I was properly warmed up when I started my session. Work also really sucked this week and I probably could have slept for another 8 hours when I got up this morning.

2) Deadlifts

135x10
225x10
315x5
365x3
405x1
465x2

I had written down on a post-it the weight I would use today and couldn't find the post-it this morning. For some reason I thought the weight was 465 but when I got home I found it on the floor and it said 455. I could have gotten the third rep I intended to pull had I not messed up the weights. Oh well. I just have to be smarter next time.

3) Pause Squats (3 second pause in hole)

135x5
225x5
235x5
245x5
245x5

It was here that I was finally feeling good and properly warmed up. I felt very comfortable, stable, and explosive during these sets.

4) Deadlifts with Bands

135+orange mini x 3
225+orange mini x 3
225+or. +red mini x 2
315+orange mini x 2
315+or. +red mini x 1

I wanted to do some extra work with the deadlifts and so pulled out the efs mini bands. My hands were completely trashed by the end of this. The red band has 70 pounds of resistance at the top and the orange has 130.

5) Treadmill "Prowler" Sprints

8 sprints for 15 seconds each

john o
09-03-2010, 09:07 PM
good work on a low tank Chad!

ccanter
09-04-2010, 08:16 PM
Thanks John. After a day off from work I was really ready to hit it today.

Saturday, August 04 2010

1. Warmups
A. Stretch and Foam Roll
B. Treadmill: 5 minutes
C. Box Jumps

2. Clean and Overhead Press

85x15
95x10
115x10
145x8
165x5
200x4

145x14 (+Fat Gripz)
145x12 (+Fat Gripz)

3. Close Grip Incline Bench Press

235x3x3

4. Chin-ups with Fat Gripz

BWx10, 8, 6, 5, 3, 3

5. Chins/Dips

BW x 3 x 10/25

6. Farmer's Walks

3 x 105 x 100 feet

john o
09-05-2010, 04:13 PM
OHP's keep getting better. Good stuff!

Coke
09-05-2010, 06:56 PM
Solid training going on dude, doing very well.

ccanter
09-06-2010, 09:06 PM
Thanks John, Coke. I've been feeling really strong lately, particularly in my upper body training.

Monday, September 06 2010

1) Warmups
A. Stairmaster: 10 minutes
B. Stretch and Foam Roll

I hadn't eaten, but drank my preworkout drink which did not settle well in my stomach. After warmups I barfed a lot of liquid in the toilet at the gym. I felt much better and proceeded to squat.

2) Squat

45x10
135x10
185x5
225x5
225x5
275x5
315x3
365x2
385x1
405x1
405x1

275x20

3) Sumo Deadlifts

135x10
225x10
315x5
365x6
405x3

That was it. I had to go to work. Tomorrow I'm going to do some ab work, maybe some farmers walks, and a few sprints for good measure.

Coke
09-07-2010, 02:27 PM
Impressive day with the squats and sumos bro.

john o
09-08-2010, 01:06 PM
You've been on a really nice roll Chad!

ccanter
09-09-2010, 09:35 AM
Thanks John and Coke! I appreciate it.

Tuesday, September 07 2010

I got in at night for some extra conditioning work, which I didn't have enough time to do on Monday.

1) Farmer's Walks

3 x 110 x 100 feet

Moved up five pounds on the dumbbells for this.

2) Decline Sit-ups

25x30
25x20
25x10
BWx4x10

3) Treadmill "hill" Sprints

I walked for about 15 minutes then did about a dozen sprints with the incline at 10, speed at 7, each for 20 seconds.


Wednesday, September 08 2010

1) Warmups
A. Stretch and Foam Roll
B. Treadmill: 8 minutes

2) Bench Press (3 second pause on chest)

45x10
95x5
135x5
135x5
185x5
205x5
225x5
245x3
275x1
275x1
290x1
290x1
290x1

Three singles with 290 was my target. The first was a liitle too slow, but the next two were really strong, really fast. It takes a lot of sets for me to get into my groove on the bench.

3) Close Grip Bench Press

225x8
225x6
225x6

My triceps got tired quick.

4) Dips

BWx5x20=100

5) BB Rows

225x10
245x10
255x10

6) BB curls with Fat Gripz

95x10
105x10
105x8

Coke
09-09-2010, 03:04 PM
Wow man, great job!!

john o
09-09-2010, 08:55 PM
Fine effort bud! Making sure all the angles are covered is going to help you.

ccanter
09-10-2010, 04:40 PM
Thanks John and Coke! I'm trying to not leave any loose ends in my training.

Friday, September 10 2010

1) Warmups
A. Stretch and Foam Roll
B. Stairmaster: 10 minutes
C. Box Jumps

2) Deadlift

135x10
225x8
315x5
365x1
405x1
445x1
485x1

485 ties my PR from my meet last June. However it felt much, much easier than that day. No grinding on this rep.

3) Deficit Deadlifts (standing on two 100 pound plates)

405x3
425x2

4) Pause Squats (3 second pause at bottom)

225x5
245x5
255x5
265x5

5) Treadmill "Prowler" Sprints

8 sprints @ 15 seconds each

Coke
09-10-2010, 07:31 PM
Awesome work there Chad.

ccanter
09-11-2010, 05:28 PM
Thanks Coke.

Saturday, September 11 2010

1) Warmups
A. Stretch and Foam Roll
B. Treadmill: 8 minutes

2) Clean and Overhead Press

45x10
65x10
85x10
95x10
115x6
145x5
185x2
210x1
235x0

155x11 (+ Fat Gripz)
155x10 (+ Fat Gripz)

The target weight was 210 for the day and that went up easy. My PR on this movement is 225 and I really thought I could get 235, but today was not the day. I cleaned the weight, just couldn't lock it out overhead. I still enjoyed it.

3) Dips

90x7
90x7
90x6
90x5
90x5
90x3

4) Chins

45x7
45x5x3

5) Skullcrushers

70x25
90x20
110x13

I took the week off from close grip inclines since I struggled a bit with the weight last time. I might cut the weight back a bit and start working up again on that movement next week. I did skullcrushers for the first time in a really long time. I just kept the weight light in hopes of not aggravating my elbows-seemed to work.

ThomasG
09-11-2010, 06:49 PM
Strong Deads. I love skull crushers I notice a direct correlation in growth in my arms when I do them.

john o
09-13-2010, 04:22 PM
Nice PR on the deadlifts!

Coke
09-13-2010, 09:37 PM
Good stuff over the weekend guy.

ccanter
09-13-2010, 09:53 PM
Thanks for the comments John, Coke, and Thomas. Awesome having you guys around.

@Thomas. My triceps are still sore today and likely will be sore tomorrow from those skullcrushers. I'll have to throw them once a week as long as they don't hurt my elbows. My triceps could stand to gain some more size. I've attempted to do JM presses in the past, but they never feel right so I figure I'll just go with an old, long lost, standby.


Monday, September 13 2010

1) Warmups
A. walk: 10 minutes
B. Stretch and Foam Roll

2) Squat

115x10
135x10
185x5
225x5
275x5
315x3
355x3
375x3
375x3
375x3

This weight felt surprisingly comfortable today!

3) Good Mornings

225x12
275x8
275x8

4) Decline Situps

25x30
25x20
25x12
25x12
BWx10

4) DB Farmer's Carries

110 x 3 x 100feet

That was it for me. I did the farmer's instead of the sprints to get some grip work in with my gpp and I held off on the widowmaker so I could do some GMs. I will probably alternate those in the weeks to come.

Coke
09-14-2010, 08:03 AM
Way to be at it with those squats and all bro.

john o
09-15-2010, 07:15 PM
Lots of sets with a good amount of weight Chad.

chaddukes
09-16-2010, 05:41 AM
Strong numbers all around! Looking good.

ThomasG
09-16-2010, 05:53 AM
Beastly squats and gm's!

ccanter
09-16-2010, 10:04 AM
Chad, Thomas, Coke, John= Thanks guys!

I was planning on competing in Bordentown in December, but I just received an entry form for the WNPF Worlds in November. I didn't think I had qualified for this, so I'll be competing a month earlier than I planned. I might not get the 1260 total I wanted by then, but I'm really excited to lift at this meet. Should be a lot of fun.

Wednesday, September 16 2010

1) Warmups
A. Stretch and Foam Roll
B. Walk: 10 minutes
C. Shoulder Rotations

2) Bench Press (3 second pause)

45x10
135x10
185x5
205x5
225x5
245x3
260x5
260x3
260x3

Worked quickly through these, taking about 90 seconds rest between sets.

3) Close Grip Bench Press off Foam Roller

265x4
265x3
265x3
265x3

4) Skullcrushers

110x15 (11+2+2)

One all out rest-pause set shortly after close-grips was all I needed.

5) BB Rows

205x15
255x11
255x10

5) DB Hammer Curls

45x12
50x10
50x10
55x10 (done rest-pause style 6+2+2)

Coke
09-16-2010, 06:54 PM
Good deal on the World's meet, and good luck preparing for it....will own in that one too man.

john o
09-16-2010, 09:18 PM
Very cool! I'll be rooting you on along the way.

ccanter
09-19-2010, 06:36 PM
Thanks John, Thanks Coke. I appreciate the encouragement.

Friday, September 17 2010

1) Warmups
A. Walk
B. Stretch and Foam Roll
C. Box Jumps

2) Deadlift

135x10
225x5
315x5
365x3
405x1
445x5

3) Deficit Deadlift

405x3
425x2
445x1

4) Pause Squat

225x5
245x5
265x5
265x5

5) Plate Loaded Leg Curl

180x10
180x10
200x10
200x8

6) Seated Calf Raises

7) Treadmill "Prowler" Sprints

Saturday, September 18 2010

1) Warmups
A. Walk
B. Stretch and Foam Roll
C. Shoulder Rotations

2) Clean and Overhead Press

45x10
85x10
105x10
115x5
135x5
155x5
175x5
195x5

+Fat Gripz

155x10
155x10

3) Dips

BW x 120 Total

4) Chins

BW x 100 Total

I was helping a couple of buddies with their bench press so I was basically spotting them and doing chins and dips in between their sets. It was kind of nice to not have somewhere I needed to be reallly soon...so I could just take my time.

5) Skullcrushers

110x15 Rest-Pause (10+3+2)

6) DB Curls

7) DB Jerks with Fat Gripz (each arm)

55x5
75x5
95x2
105x1
115x1

I dropped this when I failed to get 115 for about four consecutive workouts. I tried it again for the first time in a while, for the hell of it, and finally got the 115 to lock out!

Coke
09-19-2010, 07:08 PM
Very nice sessions for both days, that's some stellar training.

john o
09-19-2010, 09:21 PM
Awesome workouts for both days! Keep this up and you'll be in top form at World's.

ELmx479
09-19-2010, 09:48 PM
Looks like plenty of good training going on in here. Really strong at your weight, how tall are you?

ccanter
09-23-2010, 09:45 AM
John, Coke, ELmx: Thanks guys

@ELmx: I'm about 5'9.5.

Monday, September 20 2010

1) Warmups
A. Stretch and Foam Roll
B. Treadmill walking

2) Squats

135x10
185x5
225x5
275x5
315x3
365x3
395x2
395x2
365x2

275x20

My low back was fried at this point, not really recovered well enough from the weekend. I had ran out of BCAAs (which I drink during workouts) about a week ago and I can definitely tell that they make a difference in recovery.

3) Hack Squat

270x10
270x10

4) Leg Curl

200x10
200x10

5) Leg Raises

BWx5x20


Wednesday, September 22 2010

1) Warmups
A. Walk the dog
B. Stretch and Foam Roll
C. Rotations

2) Bench Press (3 second pause)

45x10
135x10
185x5
205x5
225x3
245x3
265x1
280x3
280x3
280x3

This felt excellent. I was good for another rep or two on the first set but I wanted to do three sets at my top weight so I held back.

3) Close Grip Bench Press off Foam Roller

280x3
280x3
280x3

4) Dips

BWx150 (about 6-7 sets)

5) DB Rows

100x10
120x10
140x10
140x25

I tried to add more weight to the dumbbell with a chain and knee wrap because 140 is the heaviest DB in the gym. The idea was good, but I totally failed to secure the weight tightly enough to do any reps. I wanted my last set to be done with 160, but since I couldn't add weight I just repped out.

6) Rear delt flyes

25x15
35x8
35x8

john o
09-23-2010, 06:38 PM
Nice job with the heavy 20 repper on squat day. 140 is a substantial amount for "Kroc rows" as well. I have more appreciation for those 150 dips after I struggled with 50 yesterday.

StLRPh
09-23-2010, 06:44 PM
I'm exhausted just reading these sessions, great work & good luck on the meet.

Coke
09-23-2010, 08:36 PM
Solid looking efforts all around bro, props.

ccanter
09-24-2010, 12:28 PM
@John, Coke and StLRPh: Thanks guys


Friday, September 24 2010

1) Warmups
A. Stairmaster: 10 minutes
B. Stretch and Foam Roll

2) Deadlifts (Conventional)

135x10
225x8
315x3
365x2
405x1
465x3 (only wore belt on this set; held weight for 20 seconds on last rep)

3) Deadlifts with Bands (Conventional)

225+130x3
225+200x3
315+130x3
315+200x2
315+200x1 (hands are officially ****ed right here)

4) Pause Squats (3 second pause in hole)

135x10
225x5
245x5
265x5
275x5

5) Plate Loaded Leg Curls

180x10
200x10
230x8
230x7

6) Treadmill "Prowler" Sprints

7 sprints @ 15 seconds

Coke
09-24-2010, 08:38 PM
That is a damn good workout dude.

john o
09-25-2010, 01:32 AM
No coasting in that workout! Looks very good.

StLRPh
09-25-2010, 05:54 AM
No joke, that was a tough session

ccanter
09-26-2010, 08:20 PM
Coke, John, Matt: Thanks guys! It was a definite ass-kicker. I cruised a bit on Saturday as a result.


Saturday, September 25 2010

1) Warmups
A. Stairmaster: 10 minutes
B. Stretch and Foam Roll

2) Clean and Overhead Press

45x10
85x10
105x6
135x5
145x5
165x5
185x2
205x3

3) Close-Grip Incline Bench Press

135x10
185x5
225x5
235x5
245x3

4) Chins

BW x 100 total (50 with Fat Gripz)

5) Dips

BW x 150 total

6) Decline Sit-ups

25x30
25x20
25x15
25x15

From there I went to the Dumpling Festival in the Lower East Side and ate about 30 dumplings.

Coke
09-27-2010, 10:16 AM
I went to the Dumpling Festival in the Lower East Side and ate about 30 dumplings.

You must be from New York or even possibly Jersey from the sounds of it, serious feasting going on, lol.

StLRPh
09-27-2010, 10:56 AM
Gotta love festival time :)

john o
09-27-2010, 11:14 AM
100 chins and 150 dips? That would take me several days to accomplish.

ccanter
09-28-2010, 10:10 AM
Thanks Coke, Matt, and John.

I'm actually a transplant...I grew up in California, then lived in Oregon until about two years ago.

Lately I've been getting lots of Jersey comments though, especially since I've been slicking my hair back for work lol. I didn't know what to do with it since my Oregon bedhead style is prohibited here.:tuttut:


And with the dips and chins: I usually get twenty chins on my first then 8-12 on the other sets. With dips, depending on how fatigued I am, I can get 30-50 reps on the first set and about 20 on the rest. I keep rest periods down too.

To be able to crank out lots of chins I did two things. For about two years I just did them every day. All the Dominican guys at my gym can do chins and dips for days too and that is how they do them. They do them at the gym, at the park, on street signs, on chin up bars in their apartments, everywhere.

When I started powerlifting I changed this to alternating between chins with weight, chins with fat gripz, and regular chins. I just started hanging some weight from my belt, starting with about 5 pounds, and just focused on progression like with anything else.

And, that just reminds me, I saw another variation of chins that Konstantinov does with bands attached to him. I'm planning on giving that a run soon too.


Tuesday, September 28 2010

1) Warmups
A. Foam Roll/Stretch
B. Walking: 10 minutes

2) Squats

135x10
185x6
225x6
275x5
315x5
365x1
415x1

280x20

I was really tired on this morning and ended up oversleeping by about an hour. That meant I had to move quickly through this workout. The big squat went well and to save time I did a widowmaker instead of extra heavy sets.

3) Good Mornings

225x12
275x10
285x8

4) Farmer's Walks

110 lb DB x 3 x 100 feet

That was it. Kind of too short. Did ab wheel at home this morning 4x20.

ELmx479
09-28-2010, 06:54 PM
Solid squats, I have no clue how you can do GM's after a 20 rep squat. Lower back must be like iron.

john o
09-28-2010, 07:30 PM
Looks good to me Chad! As for the pullups and dips that's exactly the advice I give people if asked. At one time I was pretty good at both and it was because I did them all the time.

Coke
09-28-2010, 10:29 PM
Great job man, killer effort.

ccanter
09-29-2010, 09:57 PM
Thanks Elm, John and Coke.

Yeah, my lower back has become a trusty companion in the weight room. I just keep hitting it hard and heavy and so far it keeps getting stronger.


Wednesday, September 29 2010


1) Warmups
A. Walk: 5 minutes
B. Stretch, foam roll, rotations

2) Bench Press (Paused)

135x10
135x10
185x5
205x5
225x5
245x2
265x1
275x1
295x1
295x1
295x1

The weight went up easily on my top sets. I was very pleased and really wanted to throw 315 on, but I decided to hold back and just crush it at the meet instead.

2) Close Grip Bench Press

245x5
245x5
245x5

I forgot my foam roller to press off of today so it was full-range of motion for this today.

3) Dips

45x20
90x7
90x6
90x5
90x4
45x15
BWx20
BWx20

5) BB Rows

225x10
245x10
265x10

I hope to get up early tomorrow so I can do a little cardio...

john o
09-30-2010, 12:13 AM
You should be able to sleep well. Lots of heavy stuff being thrown around lately.

Coke
09-30-2010, 12:46 AM
Looking real nice Chad.

ELmx479
09-30-2010, 11:16 AM
Solid pressing man, you have some killer dip strength!

ccanter
10-02-2010, 12:38 PM
Thanks Coke, John, and Elm. Lots of heavy weights lately and so next week I'm going to take a deload. Also, Friday afternoon I was chasing my dog around at the park after my workout and I overdid it: my left hamstring and glute are killing me. It's not injured, just hurt and should be fine in a couple of days. The pain snuck up on me late last night and it kind of put a damper on my workout today.

Thursday, September 30 2010

cardio
stretch and foam roll
abs

Friday, October 01 2010

1) Warmups
A. Stairmaster
B. Stretch and Foam Roll
C. Depth Jumps

2) Deadlift (conventional)

135x10
225x10
315x5
365x2
405x1
445x1
495x1

3) Deadlift (sumo)

315x3
365x3
405x3
425x2
425x2

4) Pause Squat

225x5
245x5
265x5
285x5

5) Plate loaded leg curl

180x10
230x8
230x7
230x7

6) Treadmill Prowler Sprints

8 sprints @ 15 seconds each


Saturday, October 02 2010

1) Overhead Lockouts (from a couple inches over the top of the head to lockout)

135x3
185x3
205x3
225x3
235x2
235x1
235x1

2) Overhead Press (no cleans today because of hamstring)

135x5
155x5
175x3
195x1
215x1

Felt too heavy today. In part because I led my workout off with lockouts, but the hammy was just killing me the whole time.

3) Overhead Press with Fat Gripz

165x8
165x8

4) Chinups

I just did lots of sets, not sure how many. Usually I use a medium grip, today I varied it. Some sets extra wide, some medium, some parallel, about 5 sets with 45 pound DB for 5 reps each.

5) Close Grip Bench Press off Foam Roller

225x10
275x3
275x3
275x3

6) Preacher curls


That was it. Time to eat and get some reading done. I'll be watching that Oregon-Stanford game tonight. Those are both my teams, but I'm Oregon alumni so: Go Green!

Coke
10-02-2010, 05:47 PM
Rockin' steady bro and doing great!!

john o
10-02-2010, 06:25 PM
Good job Chad! Be very careful with hamstring/groin injuries if you don't mind me chiming in. I've been tearing mine since I had to redshirt a year of college with a severe groin injury. I kept working through them without letting them heal. Doctors say they are like a frayed rope and get weaker with each tear. So, they will always tear at the weakest point of the rope. Anyway, disregard if this doesn't apply just trying to save you some trouble and time away from training.

ccanter
10-02-2010, 08:14 PM
Thanks Coke and John.

Thanks for the advice John. I've applied ice and rested a lot today. I don't think the hammie will have me out too long, but let's just say I will be saved by this week's deload. It's feeling a bit better already, not nagging me and a bit looser than earlier today, but I'm sure a week of rest, ice, food, and light weights will have me back ready to rock in about a week.

StLRPh
10-02-2010, 08:18 PM
great work Chad, no fluff in your sessions just a lot of hard work and SFW!

For the hair, I say shave it :)

ccanter
10-12-2010, 08:22 PM
@StLRPH: Full head of hair all the way! The one thing I'm really self-conscious about is the shape of my head lol.

It's been 10 days since my last post. For one thing, the deload was nothing worth posting. For the other thing, I feel I like I lived at work for the week. Too many late nights of training newbies.

The hamstring is healed! I'm ready to go full throttle:

Monday, October 11 2010

1) Warmups
A. Stretch and Foam Roll
B. Stairmaster: 10 minutes

2) Squat

45x10
135x10
185x5
225x5
275x5
315x5
365x3
385x3
385x3
385x3

2) Good Mornings

225x10
275x10
295x8

3) Farmer's Walks

115x3x100 feet

4) Decline Sit-ups

25x4x25

john o
10-12-2010, 09:14 PM
The deload served you well by the looks of it. You added some weight for the Farmer's walk even.

StLRPh
10-13-2010, 08:23 AM
came back very strong

Coke
10-13-2010, 10:02 AM
Fine job throughout Chad, carry on!

bojackson
10-13-2010, 10:27 AM
nice work in here....

ccanter
10-16-2010, 06:05 PM
Thank you John, Coke, Bo and Matt!

I keep getting behind on getting to the boards to post and read other journals. Still working hard though

Wednesday, October 13 2010

1) Bench Press (all reps paused)

45x10
95x10
135x5
185x5
225x5
245x1
265x6
295x1
315x1
315xforced rep

2) Close-Grip Bench Press off Foam Roller

275x3
275x3
275x3
275x3

3) Dips

45x20
45x18
45x12
BWx20
BWx20
BWx15

4) BB Rows

225x10
250x10
275x8

Friday, October 15 2010

I felt very lethargic due to a cold and staying about two hours late at work. Everything felt way too heavy.

1) Stairmaster: 10 minutes

2) Box Jumps

3) Deadlift

135x10
225x5
315x3
365x3
405x1
455x4

4) Front Squats

225x5
225x5
275x3
295x1
315xFail

I have ****ty front squat form since I can't hold the bar Olympic style and lean forward too much.

5) Pause Squats

225x5
275x5
280x5

6) Leg Curls

200x12
200x12
200x12

7) Treadmill Prowler Sprints

10 sprints @ 15 seconds each

8) 10 minute jog

I really wanted to sweat the cold out today so I did a little extra conditioning work.

Saturday, October 16 2010

I was feeling much better today

1) Stairmaster: 10 minutes

2)Clean and Overhead Press

95x10
115x5
135x5
145x3
165x3
195x5
215x1

3) Close Grip Incline Bench Press

225x5
245x3
245x3
245x2
245x2

4) Chins

5x5 with monster mini
75 more @ BW

5) Dips

200 BW dips

6) BB curl with Fat Gripz

95x10
95x10
115x7
115x6

7) Overhead Triceps Extension

70x20
70x15
70x10

8) 10 minute jog

I kept my rest periods lower than usual today and I'm kind of liking the jogging so I might keep doing that as long as I don't feel any uncomfortable soreness in the upcoming days.

ThomasG
10-16-2010, 06:07 PM
Bench is huge. With front squat do you cross arm or clean grip?

john o
10-16-2010, 07:29 PM
You certainly are working hard and it's paying off!

Coke
10-16-2010, 10:52 PM
Doing very well bro, way to keep us up-to-date, lol.