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aaronpullen3
09-04-2012, 06:51 PM
week 1 day 1 (9-3-12)
deadlifts from floor
135x10
225x5
275x3
315x3
385x3
deadlifts 4"block
405x3
safety squat bar olympic stance
135x8
185-3x8
glute ham raises
bw-4x10
back raises
bw-60 reps

cardio is really bad started getting winded somewhere around ssb olympic stance...it will get better. all in all a good workout...only thing im finding difficult is getting the 1000 carbs a day and the 300 grams of protein...the half gallon chocolate milk a day is awesome though! also im gonna be basing all my percentages off of my best competition lifts in single ply gear
squat-550
bench-525
deadlift-505

aaronpullen3
09-06-2012, 06:11 PM
week 1 day 2 (9-6-12)

bench max day

floor press

barx20
135x5
225x3
275x1
315x1
355x1

drop set 60%

205x2x15

lat pull downs

160x3x12

light band push downs

100 reps

shrugs

60x3x15

military press (standing)

95x3x12


another good training session....cardio is better from last week. the 355 floor press was harder than expected but still a pr. still eating good got about 600 grams of carbs in and its only 7:10...still got dinner to go and more chocolate milk to drink....weighed today before training session and weighed 238 so i'm down about three pounds which i found strange since i'm eating so much...oh well. till friday

Bruiser
09-06-2012, 07:11 PM
I look forward to seeing your progress. I'll be starting the Cube Method on the 17th.

aaronpullen3
09-06-2012, 10:06 PM
if there is anything I can do to help...don't hesitate to ask.

aaronpullen3
09-07-2012, 06:12 PM
week 1 day 3 (9-7-12)
speed squat

squat 70%

135x5
225x3
315x3
365x3x3

squat 80% reverse average band

415x2

olympic squat

225x5x5

leg press

4x15

glute ham raises

3x12 bw

kettle bell swings

3x15

body weight 240 another good training session got winded around the leg press....so at least i went over half way this time. training session took 45 min from start to end..which is a pretty fast pace. my right knee that has been bothering me here recently felt better than it has in weeks but, i also noticed that i might have to squat a little more narrow...maybe a step or two wider than Olympic stance. the squats were done in just my single ply titan briefs. Slayer blared through out the gym which contributed to our fast pace. didn't get bit by one single mosquito the whole time.....which is awesome in its self. till Sunday!:clap:

corey_hayes
09-07-2012, 09:02 PM
Good shit, man

aaronpullen3
09-09-2012, 05:31 PM
week 1 day 4 (9-9-12)

bodybuilding day

military press
95x3x10

bicep curls

3x12

abs circuit 3 rounds

leg curls

3x12

pec flys

3x12

calves

4x15

OFF was a must at the gym today mosquitoes were out in full force.....we had a little clutch tyrant blast playing... along with some crowbar odd fellows rest....good training session it lasted about 35 minutes. finally getting used to doing the military press. today's workout was a nice change of pace a little refreshing. till Monday!! body weight 241. time for some chocolate milk thank you and that is all.

aaronpullen3
09-10-2012, 06:35 PM
week 2 day 1 (9-10-12)

speed dead lift

dead lift mini bands
215 10x1

dead lift 4" block pulls snatch grip
215 1x20

straight bar Olympic stance squat
225 3x8

straight bar shrugs
225 3x10

back raises
50 reps

lat pull downs with band
4x15

another great training session mosquitoes were present again also....the snatch grip 4" block pulls lit my glutes and hamstrings on fire. training session took about 45 min so were getting in and getting it done fairly quick. the new devildriver album was playing which is an awesome CD i highly recommend it. i did get winded somewhere around the Olympic squat but, whatever I've come to expect it now. alright...till Wednesday.

aaronpullen3
09-12-2012, 06:30 PM
week 2 day 2 (9-12-12)

incline bench press
185x3x3 (Pinky on the ring)


db incline bench press
50x20
60x2x20


close grip bench press
225x3x5


tricep pushdown
100 reps

band flys
3x15


abs


today's training session was a little tricky since i really didn't know where my max was....so i just went up till i found a comfortable weight and went with it. also did the same thing with the incline db's. after the close grip bench triceps were shot the push downs finished them right off. feeling real good about this program i really believe its gonna work already can see some muscle gain and strength. body weight 245. faltering just a bit on my eating got around 600 grams of carbs the last two days but i got my protein in....taking care of 140 elevators on redstone arsenal can be challenging at times....oh well ill try to do better. f'n love the chocolate milk always get it in everyday.till Friday.

aaronpullen3
09-14-2012, 06:33 PM
week 3 day3 (9-14-12)

Squat max
135x10
225x5
315x2 (briefs and belt)
415x2
435x2
465x1 (briefs, squat suit no belt straps down)
475x1
415x4

good-mornings
185x3x8

leg press
3x20

lunges
3x12

back raises
60 reps


this training session took longer because of putting my gear on but, still went at a descent pace. back is blitzed body weight was 246. all in all the weight went up really easy considering no belt and straps were down. i based all my percentages off of 95% of 550 which came out to 520 next time ill just leave it at 550. alright...time for some chocolate milk. till Sunday

huskybear
09-15-2012, 12:46 AM
Great work going on dude!

Loving this program!

aaronpullen3
09-17-2012, 06:32 PM
week 3 day 1 (9-17-12)

max dead lift 4" block
135x10
225x5
275x3
315x2 (briefs and belt)
365x1
415x1 (briefs squat suit no belt)
455x1
495x1
515x1

shut it down here..the rep felt good and i had more in me just felt i should stop here.

sumo stance stiff legged dead lift
225x2x5

dumb bell rows
3x10

dumb bell shrugs
3x15

up and down planks
50 reps
these suck

body weight 247 till wednesday

aaronpullen3
09-19-2012, 06:26 PM
week 3 day 2 (9-19-12)
speed bench


floor press
135x15
185x10
225x5
245x5x5

incline db
75x3x15 (was not an easy 15 by no means)

push downs
100 reps

standing db military presses
40x3x8

band flys
3x15

abs

body weight 247 ......the 245 on floor press was a good number for 5 sets of 5 don't really think i would have had the speed with any more weight. the incline dumb bell press really was a struggle by the last set....was not an easy 3 sets at all. by the time i got to the standing military press i was pretty shot tried 50 lbs but only got 4 so i dropped to 40 and was able to get the 3 sets of 8. slayer played in the gym tonight some seasons in the abyss along with chimaira if you don't know them check them out on youtube. and montey fucked off....

aaronpullen3
09-21-2012, 06:33 PM
week 3 day 3 (9-21-12)

squat for reps day

squat
145x10
235x5
325x3
345x5x3 (briefs belt)

sumo good mornings
185x3x8

lunges
3x15

squat
145x41
145x9

abs


today was a semi good session right knee was bothering me so i took a little extra time trying to warm it up. squats went good and fast... wasn't able to do any weight on the lunges because of knee....body weight was 248....... till sunday

aaronpullen3
09-23-2012, 04:25 PM
week 3 day 4 (9-23-12)

bodybuilding day

military press
115x3x10

calf raises
4x15

ab circuit three rounds
stand up abs
side raises
leg lifts

leg extensions
3x15

bicep curls
3x10

pec fly
3x10

my body weight is up i'm at 251 lbs now so that's 11 lb increase in 3 weeks. apparently the chocolate milk method works. today's training session was pretty good. till Monday

aaronpullen3
09-24-2012, 06:33 PM
week 4 day 1 (9-24-12)

deadlift for reps

dead lift from floor 85%
405x3x2

dead lift 2" block overhand snatch grip
245x1x20

ssb Olympic stance
185x4x10

GHR
3x10

back raises
50 reps

body weight 251 another good session....back is tight and so are the hips. The work out took a little over an hour simply because i was having to let my back loosen up between sets. everything seems to be going according to the plan...guess we will find out starting this week as we start our maxes back over starting with the bench on Wednesday.

aaronpullen3
09-26-2012, 07:12 PM
week 4 day 2 (9-26-12)

bench max day

bench press 2 board (raw)
135x10
225x5
275x3
315x3
365x3
390x2
415x2

bench press 3 board close grip
245x3x15

lat pull downs
160x3x15

triceps press downs
70x15
80x15
90x15
100x17

DB military press
40x4x10

shrugs
225x3x10

ab circuit 3 rounds

body weight 251 great training session, it took longer but we got a new guy so were trying to get him started also...with out running him off. very happy with the 415 for 2 off a 2 board wasn't easy but it wasn't hard either. apparently i got weak shoulders because my military press sucks....sooo i need to work on that. shrugs wasn't pussy shrugs came all the way down and back up and squeezed at the top for 2 seconds. some black Sabbath and testament helped us get through the workout tonight....nothing like benching with some Sabbath bloody Sabbath playing. anyway time to go home and eat...till Friday.

aaronpullen3
09-28-2012, 06:46 PM
week 4 day 3 (9-28-12)

squat 80%
145x10
235x5
325x3 added briefs
415x5x2 added squat suit straps down

squat 85% reverse bands
435x2

olympic stance squat (ass to calves with a 1-2 second pause at bottom)
185x5x5

leg press
4x12

reverse hypers
3x12

kettle bell swings
3x15

it was an aiight training session....unfortunately all my gear is now way to tight...had to do some slight modification on the squat suit. not to mention i've already modified the briefs but, it is the gear i used at 220 sooo may be time for new gear huh? body weight 250....my squats felt good and strong/fast...just felt like i wasnt hitting my depth with the tight gear. everything else went good.

aaronpullen3
09-30-2012, 04:21 PM
week 4 day 4 (9-30-12)

body building day

military press
115x3x10

calf raises (on a leg press machine)
100+45 on each side 4x15

abs

dumb bell shrugs
50x4x10 (held at the top for 3 sec last rep on each held for 10 sec.)

bicep curls
4x10

4-way neck machine
2x25


good day all in all really wanted to hit my neck hard on this day. feel like it's lacking as well as shoulders and calves. body weight 250 ....till monday

aaronpullen3
10-01-2012, 06:42 PM
week 5 day 1 (10-01-12)

deadlift for speed

deadlift mini bands
135x5
255x7x1 (band broke on next to last set)

deadlift double overhand snatch grip
225x1x20

olympic stance
185x5x6 (ass to calves)

barbell shrugs
185x3x15

back raises
60 reps

lat pull downs
130x4x15

good training session...weighed in at 250. listened to some metallica master of puppets tonight. the deadlifts against the minibands was going good and fast then one of the bands broke so i cut it one set short. the double overhand snatch grip for 20 reps sucked balls....lite my glutes, hamstrings and my grip on fire. the olympic squat i've gotten where i like to sink these all the way down it seems to make my hips loosen up a bunch afterwards. ok til wednesday

aaronpullen3
10-03-2012, 06:31 PM
week 5 day 2 (10-3-12)

benchpress for reps

flat bench press (all done raw)
135x10
225x5
315x3
325x3
335x3

military press standing
135x3x10

lat pull downs (band)
4x15

tricep pushdowns (band)
100 reps

lateral raises
5 lb plate 100 reps

body weight 251....i was planning on doing this whole 10 week training session geared...unfortunately none of my gear fits including bench press shirt. hoping to get new gear soon. bench went good 335 for three was challenging (basing all bench percentages now off 95% of a 405 raw bench) and the military press was raised to 135 and i was able to get the 3 sets of 10 fairly easy so i'm making progress with this at least. till thurday

aaronpullen3
10-04-2012, 06:53 PM
week 5 day 3 (10-4-12)

squat max

145x10
235x5
325x3 (added briefs and belt)
415x1
465x1 (added squat suit straps up)
495x1
525x1
555x1 (reverse band)

squat

225x2x12

leg press

3x20

lunges

3x12

back raises

60 reps

training session went real good had a lot of fun squatting. tried some different type of shoes called dynamo vs olympic shoes really helped me stay upright during my squat.usually i bend way over causing my knees to come forward which in turn brings my ass up essentially making it even more difficult to hit depth. always a good session when you can learn something. after the leg press my legs were shot....almost like jello then the lunges just finished them off. cardio is great hardly even get winded anymore...if i do its just for a minute or two. body weight 250....till sunday

aaronpullen3
10-08-2012, 06:01 PM
Week 6 day 1 (10-8-12)

Deadlift 2" block pulls
135x10
225x8
315x5 added briefs and belt
405x2
455x1
495x1

Sumo deadlift
315x8x2

Dumbbell rows
2x20

Dumbbell shrugs
3x15

Lunges
3x12

Up and down planks
50 reps

Did the whole deadlift max with just briefs on and still smoked 495...I've been using 95 percent of my max of 505. The rest of the workout went really good. Up and down planks still suck. Body weight 253...till Wednesday or at least I hope....training partner is having surgery Tuesday morning for a hernia so maybe he will feel like coming and at least hanging out with me.

aaronpullen3
10-11-2012, 06:23 PM
week 6 day 2 (10-11-12)

bench for speed

floor press
135x10
185x10
225x5
285x8x3

incline dumbbell press
70x2x20

band press downs
100 reps

dumbbell military press
50x4x6

band flys
3x15

abs crunches
50 reps

another great training session...my body weight was 252. everything today moved really well...fast and controlled. decided to do the SPF record breakers meet in gatlinburg, Tn on november 10th. gotta order a new bench press shirt real soon...till tomorrow.

aaronpullen3
10-12-2012, 06:54 PM
week 6 day 3 (10-12-12)

squat for reps
145x10
195x5
235x3
285x2
325x2 (added briefs and belt)
420x6x2

squat with 3 second pause
265x3x10

lunges
3x15 strides

olympic stance squat
150x45reps with out stopping

aaronpullen3
10-14-2012, 04:44 PM
week 6 day 4 (10-14-12)

bodybuilding day

military dumbbell press
50x3x10

calf raises on leg press

ab circuit 3 exercises

shrugs
65x3x25

bicep curls
35x3x25

4 way neck machine
2x25

friday was fucked up....it went very well just when i did the 150 for 45 i got to 43 and it felt like somebody hit me in the head with a baseball bat....i toughed the last 2 reps out and had the worst headache in my life. i did some research and it seems its called an exertion headache.... apparently i was holding my breath the last few reps. anyway it sucked and it still sucks. bodyweight today was 255 till monday.

aaronpullen3
10-16-2012, 06:26 PM
week 7 day 1 (10-16-12)

deadlift for reps

deadlift
135x10
225x5
315x3 (added briefs)
365x5x3

deadlift with snatch grip
315x10 (had to stop fucking head started splitting wide open)

leg press
3x12

GHR
4x10

back raises
30 reps

body weight 253....because of my damn headache problem i had to cut the reps in half on the deadlift and just did away with the squats and substituted leg press instead. my reasoning was i thought it better to at least finish the workout instead of just blowing my head up on the second exercise. unfortunately i may have to do this until it gets better but, you gotta do what you gotta do right?

aaronpullen3
10-17-2012, 06:33 PM
week 7 day 2 (10-17-12)

benchpress max to a one board all done raw
135x20
185x10
225x5
275x5
325x2
345x1
365x1
385x1 (this went really good so opted for the 105% rep)
405x1 (got it fairly easy...had a hard time unracking/no lift off and tweaked my shoulder but it still went up)

close grip 80%
chose not to do it b/c of the shoulder

lat pulls
4x15

press downs
4x15

front/side and rear delt raises
20/20/20

shrugs
2x10
1x25

aaronpullen3
10-18-2012, 06:43 PM
week 7 day 3 (10-18-12)

squat for speed

squat
135x10
185x5
225x5
315x3 (added briefs and belt)
365x6x3 (always go weightxsetsxreps just for reference)

385x2 (added reverse bands)

squat olympic stance pause at the bottom
245x5x5 (raw)

leg press
4x20

light good mornings
135x3x12

stiff leg db
3x15

body weight 254 had a good training session had some ministry psalms 69 playing. everything felt good...

aaronpullen3
10-24-2012, 06:24 PM
week 8 day 1 (10-23-12)
deadlift for speed

deadlift with mini bands (raw)
135x10
185x8
225x5
275x3
315x6x3

deadlift off of 4" blocks (raw)
385x5

deadlift with a 3 sec pause 2" off of ground
185x3x6

shrugs
185x2x20

lat pull downs
160x4x15

pretty good training session...all work on this day was done raw.

aaronpullen3
10-24-2012, 06:28 PM
week 8 day 2 (10-24-12)

bench press for reps

bench press (raw)
135x10
185x10
225x5
275x2
315x2
365x3x2

military press
135x4x12

band pull downs
4x20

band press downs
100 reps

finally got a new bench press shirt in a size 50...wasnt able to put it on today but, going to put it on sunday to get the feel of it. body weight 255

aaronpullen3
10-25-2012, 06:39 PM
week 8 day 3 (10-25-12)

SQUAT MAX

squat
barx10
145x10
235x5
285x5
325x3 (added briefs)
375x1
415x1 (briefs,squat suit straps down)
465x1
525x1
570x1 (PR! and explosive at that with depth)

aaronpullen3
10-28-2012, 06:20 PM
week 8 day 4 (10-28-12)

break in new super katana bench press shirt

barx20
135x10
225x10
275x5
315x5
365x2
405x1 to a 4 board added shirt
455x1 3 board
495x1 2 board
545x1 1 board

shirt felt awesome i shut it down at 545 simply because i plan on opening up with 530 so no real need to go any higher. want to say thanks to the guys from deep south barbell for allowing me to come today and help me out with my shirt and spotting and handoffs.

aaronpullen3
10-29-2012, 08:27 PM
week 9 day 1 (10-29-12)

deadlift max

deadlift max on 1" deficit
135x10
225x8
315x5
405x1 added briefs
455x1 added suit with the briefs and belt...couldn't get down so i had to do away with the briefs and just use the squat suit with an old belt. worked real well.
485x1
515x1

sumo deadlift
385x5x5

lunges
3x12

shrugs
225x3x15

up and down planks
50 reps

felt like absolute dog shit tonight and still pulled a PR! on a deficit at that! body weight 254

aaronpullen3
11-02-2012, 07:10 PM
week 9 day 2 (11-1-12)

bench press speed day

floor press
135x10
185x10
225x5
275x5x5

incline dumbbell press
80x3x15

dumbbell military press
40x4x10

band press downs
100 reps

aaronpullen3
11-02-2012, 07:12 PM
week 9 day 3 (11-2-12)
squat for reps

squats
barx10
145x10
195x5
235x3
285x2
325x2 (added briefs and belt)
415x2
465x3x2

squat wide stance with 3 sec. pause
285x3x10

lunges
3x15

leg press
3x20

IRBS
11-03-2012, 06:13 AM
Nice work Aaron, see you at the meet next week!

aaronpullen3
11-04-2012, 05:00 PM
week 9 day 4 (11-4-12)

bodybuilding day

dumbbell military press
60x3x10

calves
4x15

abs

bicep curls
3x15

shrugs
3x15
1x20

well its been a great 9 weeks! week 10 is just going to be monday and tuesday full body pumps to get the blood flowing. we will be heading out friday morning to gatlinburg ,tn for the SPF record breakers meet. i feel as if i'm more prepared for a meet now than i have been in a long time. i believe i will continue this log. not sure just yet though......ok its been fun and thanks to everybody who kept up with this the past 10 weeks.