MOP's Quest For Strength

[MasterOfPuppets]

I haven't been on this site for about a year, and I took a lot of time off. I am a tiny bit more educated on lifting, and I feel that when I post a journal, I get more motivation to do better, I get support from others, and I can look back on the progress I made. I am starting to train for strength and I have some starting stats for anyone that wishes to follow this journal:

5'8
170lbs., approximately 13-15% bf

Max Lifts are:
Bench: 165
Squat: 225
Deadlifts: 265

I will post my diet up every day, and I will post workouts up every day that I have them. I have 1 more workout before I start strength training because I have to get off the current program I am on.

Goals for the 8 weeks I am on my first program:
Bench: 190
Squat: 260
Deads: 315

MOP

[Can'tstopnow]

Numbers look good. Keeping my journal has helped me out. Keep it up!

[MasterOfPuppets]

Numbers look good. Keeping my journal has helped me out. Keep it up!
Thanks. lol i don't think any of my current lifts are good. :p hence me trying to change that. thanks for posting.

MOP

[MasterOfPuppets]

Wasn't feeling great this morning, so I didn't do as much as I hoped...

Squats

135x3
135x5
205x2
225x1- matched PR
205x2
195x3
135x3- aimed for speed out of the hole

Walkouts
260
260

Workout time: unknown
Sleep: 8 1/2 hours
Energy: 5/10
Soreness: none

Comments:
Like I said, wasn't feelin great before my workout. On squats, I think I coulda got 10 more pounds for that one rep, but I didn't want to max out. Walkouts were jsut to get used to a ****load of weight on my back haha. Still debating what program I am going to get on for strength gains. I was almost dead-set on doing 3x3, but after reading a little I heard it's pretty easy for the first 4 weeks, then it gets EXTREMELY difficult. idk how I'd fare. I still am gonna look for more info on 5x5 and westside, and maybe some other things.

MOP

[MasterOfPuppets]

Okay so here is my plan of action.

I will go on 3x3, following the program to a "T". I have some pretty ambitious goals if I do say so myself, and if I am not gaining strength as fast as I should be, or (I don't even wanna think about it) I inure myself, I will get off the program. But my plan is to follow the 8 weeks of the program, go on a 1 week deload, where I will just max on all 3 lifts, then start the Coan/ Philippi deadlift routine with some other stuff throughout the week. So I think 3x3 will last till what... December 5? My goals for the end of the program are:

Squat: 260
Deads: 315 (was gonna make it 305 but oh well)
Bench: 190

Then at the end of the deadlift program I am shooting for a 360 deadlift.

Now some people might say, "Oh you will hurt yourself your goals are too ambitious" I am listening to you, and I will back out if I feel I will injure myself, but I feel that I can accolmplish these goals if I put enough work into it, and I will do everything within my power to get those goals. You can choose to support me or you can choose to laugh in my face, or you can choose to be concerned about me. I don't care all that much, but those are my goals and I am going to stick with them unless something prohibits me to do so.

[MasterOfPuppets]

Barbell Squats

135x3
135x5
150x5
150x5
150x5
150x5
150x5
150x5

Barbell Flat Bench (alternating grips)

45x5
110x6
110x6
110x6
110x6
110x6
110x6

Conventional Deadlifts

135x3
155x3
185x5
185x5
185x5
185x5
185x5
185x5



Workout time: 1 hour 5 minutes
Sleep: 7 1/2 hours
Energy: 10/10
Soreness: legs/ back will be tomorrow

Comments:
This was actually a suprisingly tough workout. I found out how extremely out of shape I am. After the about 4th set of squats, I was drenching in sweat.
On bench, I alternated between wide grip, medium grip and close grip (in that order). Deads felt great. I prolly had a couple more sets of 5 in me lol. This will be the exact same workout as both Thursday and Saturday if all goes well. I won't be hitting PRs for a while lol. I also gotta do walkouts so my back is ready to carry a heavyass load on squats later in the program.

Diet:
1: 4 eggs, 2 tbsp. natty pb
2: 1/2 ham sandwich, handful of almonds
3: packet of tuna, (added some olive oil)
4: 1 1/2c oats, 5 egg whites
5: whey shake, 1/2 ham sandwich, 1c grape juice
6: burger w/ no bun, 1 tbsp. natty pb, protein shake (casein)

MOP

[MasterOfPuppets]

Workout time: 0
Sleep: unknown
Energy: 8/10
Soreness: hammies, back

So I went to the doctor's today for a physical and he told me to kinda lay off the eggs in the morning (eating 4 whole eggs). Tuna intake was fine. He said that whey protein can cause hormonal imbalances that can cause my forehead to expand and my jaw to grow out. I'm thinking, "WTF?!!!" but idk. I will continue taking it cause he actually was not sure on anything lol. Doc also said that since my last weigh-in I had gained something like 22lbs. I expected this, as I was lifting and eating like crazy at that time. (Granted I was lifting, not very well though.) He said I was carrying a little bit of extra fat, and I should increase my cardiovascular activity (I know this). I also have devised a new diet, where I will eat a little more vegetables/ fruits.

Diet:
1: 4 eggs, 1 scoop whey, 2 tbsp. natty pb
2: 1/2 ham/ cheese sandwich
3: 1 packet of tuna, handful almonds
4: 1/2 sandwich
5: 5 egg whites, 2 tbsp. natty pb
6: 1 chicken breast, 1c mixed veggies
7: protein shake, natty pb, prolly some red meat

MOP

[MasterOfPuppets]

Barbell Squats

135x3
135x5
150x5
150x5
150x5
150x5
150x5
150x5

Barbell Flat Bench (alternating grips)

45x5
110x6
110x6
110x6
110x6
110x6
110x6

Conventional Deadlifts

135x3
155x3
185x5
185x5
185x5
185x5
185x5
185x5



Workout time: 1 hour 5 minutes
Sleep: 7 hours
Energy: 6/10
Soreness: lower back

Comments:
On squats, I felt like someone was beating my down with a big giant hammer. Form just barely slipped on the last set. Bench and deads felt strong. If I feel up to it, I may do some light cardio tomorrow.

Diet:
1: 3 egg whites, 3 eggs
2: 1/2 sandwich
3: 1/2 sandwich
4: packet of tuna, handful of almonds
5: 1 1/2c oats, 5 egg whites, 1 tbsp. natty pb
6: (post w/o) 1 scoop whey, 1 beef sandwich on ww bread
7: red meat, protein shake, natty pb

MOP

[MasterOfPuppets]

Workout time: 0
Sleep: 7ish hours
Energy: 7/10
Soreness: lower back

Diet:
1: 2 eggs, 2 whites
2: 1 turkey/ cheese sandwich
3: packet of tuna, 1/2 cookie
4: 1/2c oats, 1 scoop whey, 1 glass milk
5: protein shake, protein bar, almonds (was on the go)
6: 3-4 eggs (no exact measurement)
7: protein shake, natty pb

I'm getting my cholesterol checked tomorrow cause I eat so many eggs. I hate this new rule "nbo more that 2 yokes a day" :rolleyes:

MOP

[MasterOfPuppets]

Weekly Weigh-In

176lbs.

Up a bit from my last weigh-in. (not sure how much) My guess is it's mostly water retention, as I haven't been drinking as much water lately but eating more carbs. We'll see though. Can't wait for my workout later. I'm still sore, but I gotta push through if I want my body to adjust.

MOP

[MasterOfPuppets]

Barbell Squats

135x5
150x5
150x5
150x5
150x5
150x5
150x5

Barbell Flat Bench (alternating grips)

45x5
110x6
110x6- 7? (lost count rofl :D )
110x6
110x6
110x6
110x6

Conventional Deadlifts

135x3
155x3
185x5
185x5
185x5
185x5
185x5
185x5



Workout time: 1 hour 5 minutes
Sleep: 8 hours
Energy: 8/10
Soreness: lower back, biceps, triceps

Comments:
This workout felt easier than the last one and the first one. Strongest lift was deads, weakest was bench *gasp* :eek: Form was excellent on all lifts. All weights are moving up 5lbs. next week. I'm having my cheat meal tomorrow.

MOP

[MasterOfPuppets]

Barbell Squats
135x3
155x5
155x5
155x5
155x5
155x5
155x5

Barbell Bench Press (alternating grips)
45x10
115x6
115x6
115x6
115x6
115x6
115x6

Conventional Deadlifts
135x3
190x5
190x5
190x5
190x5
190x5
190x5


Workout time: 1 hour
Sleep: 6 1/2 hours
Energy: 9/10- anxious to lift again
Soreness: lower back, traps

Comments:
This workout was pretty damn easy lmao. Hip flexors were tight the first 2 sets of squats (warmup and 1st working set) but loosened up. Everything felt strong. I'm gonna start eating really really clean in hopes of my bodyfat goin down a little and my lean mass to go up. :p I've been cheating on my diet a lot lately.

MOP

[MasterOfPuppets]

Barbell Squats
135x3
155x5
155x5
155x5
155x5
155x5
155x5

Barbell Bench Press (alternating grips)
45x10
115x6
115x6
115x6
115x6
115x6
115x6

Conventional Deadlifts
135x3
190x5
190x5- farted on second rep LMAO
190x5
190x5
190x5
190x5


Workout time: 1 hour 5 min.
Sleep: 8 hours
Energy: 8/10
Soreness: legs a little bit

Comments:
Workout felt good. I felt a little bit tired and my hip flexors were tight again, did some dynamic stretches to help that out. Got lots of sleep and my diet has been very clean this last week. (Monday- today)

:cool:

MOP

[MasterOfPuppets]

Barbell Squats
135x3
155x5
155x5
155x5
155x5
155x5
155x5

Barbell Bench Press (alternating grips)
45x10
115x6
115x6
115x6
115x6
115x6
115x6

Conventional Deadlifts
135x3
190x5
190x5
190x5
190x5
190x5
190x5


Workout time: longer than it shoulda been
Sleep: 8 hours
Energy: 5/10
Soreness: lower back

Comments:
This workout was the ****tiest workout I've had while on 3x3. On the 3rd set of squats there was a point where I went down on the second rep and failed to get up, but I just unloaded the bar, reloaded it and kept going and finished the workout. Then everything felt heavy and I was really tired, but I got through every set and rep. Weighed in at 177.5lbs. today. btw, I know why my workout was pretty ****ty. I was on my feet for 4 hours last night, and I didn't eat for 5. I am going to start doing some sort of cardio 2 times a week to help get my GPP up a little. :(

MOP

[MasterOfPuppets]

Barbell Squats

135x3
145x5
160x5
160x5
160x5
160x5
160x5
160x5

Barbell Bench Press (alternating grips)

95x5
120x6
120x6
120x6
120x6
120x6
120x6

Conventional Deadlifts

135x3
185x3
195x5
195x5
195x5
195x5
195x5
195x5


Workout time: 1 hour
Sleep: 7 1/2 hours
Energy: 8/10
Soreness: feet- i walked a lot today

Comments:
This was a pretty good workout. Bench felt awful, but I got it done. Then I went out in a hoody and some sweatpants and a backwards baseball cap and got some candy. Well Happy Halloween everyone! (and yes I did eat some of the candy :D)

MOP

[dblockspky]

sorry if I missed it but is that your whole workout?.. only doing those three lifts? If so you should definitely seek a new program. Just because you want to reach certain goals and specific lifts doesn't mean you only have to do those lifts. good luck with everything though. and you have a decent foundation so you should be straight. your goals are definitely attainable if you take a different approach

[MasterOfPuppets]

sorry if I missed it but is that your whole workout?.. only doing those three lifts? If so you should definitely seek a new program. Just because you want to reach certain goals and specific lifts doesn't mean you only have to do those lifts. good luck with everything though. and you have a decent foundation so you should be straight. your goals are definitely attainable if you take a different approach
Yup, that's it. the big 3 3 times a week. i'm sticking with it because I want to prove to myself I can finish something I start, and I want to follow the program t oa T. Once I stop this program, I will look into different things, but until then, this is what I'm doing. :p

MOP

[1mmort4l]

Good luck with your goals MOP! I also think that you need to add some other excercises in, but if your on a particular programme then by all means stick it out for the 8 weeks. I think you should reach your "realistic" goals in the time you allowed. I'll keep checking your progress, all the best.. :strong:

[MasterOfPuppets]

Good luck with your goals MOP! I also think that you need to add some other excercises in, but if your on a particular programme then by all means stick it out for the 8 weeks. I think you should reach your "realistic" goals in the time you allowed. I'll keep checking your progress, all the best.. :strong:
Thanks man. Always good to know people are watching. Kinda motivates me. :p

MOP

[MasterOfPuppets]

Barbell Squats

135x3
145x5
160x5
160x5
160x5
160x5
160x5
160x5

Barbell Bench Press (alternating grips)

95x5
120x6
120x6
120x6- L forearm got tight on me
120x6
120x6
120x6

Conventional Deadlifts

135x3
185x3
195x5
195x5
195x5
195x5
195x5
195x5


Workout time: 1 hour
Sleep: unknown
Energy: 7/10
Soreness: forearms, hammies

Comments:
Squats felt good. This program is getting a little boring BUT I want to push through it anyways, so I did change the workout up in a comical way. On one set of squats, I squatted with now shirt. Next set I squatted with no shorts (with boxers calm down ladies ;)). Bench felt alright, a tiny bit weak. Deads seemed to absolutely fly up.

MOP

[MasterOfPuppets]

Barbell Squats

135x3
145x5
160x5
160x5
160x5
160x5
160x5
160x5

Barbell Bench Press (alternating grips)

95x5
115x6
115x6
115x6
115x6
115x6
115x6

Conventional Deadlifts

135x3
185x3
195x5
195x5
195x5
195x5
195x5
195x5


Workout time: long
Sleep: 9 hours
Energy: 8/10
Soreness: none

Comments:
Squats felt excellent. Got videos of all my sets and I was going ALMOST atg. Bench was awful because I finished all my sets and realized... i never added the 2 1/2lbs. plates. I just had the 35s on there. :( I will still up the weight to 125 next week. I was so pissed off with the bench that my deads were light as a feather. The bar seemed to fly up lol.

MOP

[MasterOfPuppets]

Barbell Squats

135x3
135x3
165x5
165x5
165x5
165x5
165x5
165x5

Barbell Flat Bench Press(alternating grips)

95x10
125x6
125x6
125x6
125x6
125x6
125x6

Conventional Deadlifts

135x3
185x3
205x5
205x5
205x5
205x5
205x5
205x5

Workout time: unknown
Sleep: 7 hours
Energy: 7.5/10
Soreness: triceps, lower back, calves

Comments:
Squats felt SOOO hard today. I almost puked on the last set. (Probably from drinking a lot of milk earlier in the day and the pb pre workout.) Bench also was hard. My tris died out on me. The story on deads- the number projected was rounded up rather than down, so it was a 10lbs. increase rather than 5. Still felt easy enough. Just a question- on deads, how much leg drive should I have?

MOP

[MasterOfPuppets]

No workout today. This program is WAY too repetetive, and there is no way in hell I am gonna be able to stick with it for another 4 weeks... I will test my maxes and then start something new. Most likely the coan/ phillippi with some made up stuff for the other days. I am hoping to get ahold of a milk crate and do some box squats, because I think I am leaning a bit too far forward. I am a little disappointed in myself because I was so determined to finish this. Then I read some stuff from the smart posters at bb.com (not being sarcastic :D) and decided I could be doing a more "linear" style of lifting. 3x3 was originally meant for more experienced lifters who can't add 5-10lbs. of weight on thebar each week, whereas I CAN do that. Well, adios folks.

MOP

[MasterOfPuppets]

OKay, so I am prolly not even gonna max. Waste of time... I am gonna try to get a vid of some box squats (on a chair) and light deadlifts today as well as maybe some rows. I'll prolly do some cardio tomorrow morning and start lifting heavy and hard on Tuesday. I have a plan for the next few weeks that will look more or less like this:

Day 1: Coan/ Philippi


Day 2: ME Upper

5x3 Flat bench
3x5 Push Press
3x6 Barbell curls

Day 3: DE Lower

3x5 Box Squats
3x5 Zercher Squats
3x10 Lunges

Day 4: DE Upper

8x3 Speed Bench
3x3 Rack Lockouts
2x10 CGBP

If ya got any objections, tell me. :D I have limited equipment so keep that in mind. Also, I am starting box squats cause I am already starting to **** up my knees. Well adios

MOP

[MasterOfPuppets]

Box Squat vid 95x5: (got some advice already but tell me all the **** I am doing wrong I was kinda wingin it lol. I read up on it, but didn't do exactly what i was supposed to.)

http://www.youtube.com/watch?v=q4cok0Cs8p4

Deads 135x3:
http://www.youtube.com/watch?v=9Od-9FRGqZ8

Deads 185x6:
http://www.youtube.com/watch?v=AWDLUwllWlg

Deads 255x3:
http://www.youtube.com/watch?v=MDLizl0V_PE

Deads 275x1:
http://www.youtube.com/watch?v=HpYiqOev63M

All form criticism/ comliments welcome.

[MasterOfPuppets]

Coan/ Philippi Workout 1

Conventional Deadlifts

Warmups
135x8
185x5
225x2

Working Sets
250x2

Speed Sets
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

Straight Legged Deadlift
135x8
185x8 PR + 50lbs.
185x8

Bent Over Rows
115x8 PR
105x8
105x8

Wide Grip Chins (BW)
1x0
1x2
1x1

Good Mornings
115x8
115x8
115x8

ALL ACCESSORY DONE IN A CIRCUIT

Workout time: 1hr. 10 min.
Sleep: 7 hours
Energy: 8/10
Soreness: lower back, hammies, rear delts?

Comments:
Deads felt great, negative was MUCH better than the vids I posted. Speed deads were... well speedy. SLDL I oculda got like maybe 20lbs. more but I wanted to get all the reps out. It was a PR cause I haven't done them in forever. BOR's the form was horiffic on 115 so I lowered it. GM I coulda had maybe 15 more pounds, but I've done these like once before. This was hard and long simply because I have to move **** around in between the exersises in order to do them in a circuit.

MOP

[MasterOfPuppets]

ME Upper

Barbell Bench Press

115x8
135x5
155x3
165x0
155x3
145x0

Push Press

95x5
95x5
95x5

Barbell Curls

45x6
65x3
45x6

Workout time: 35 min.
Sleep: 8 hours
Energy: 7.5/10
Soreness: hammies, middle back, forearms

Comments:
Bench sucked. I could barely get my max off the rack. I got it up and was like, "UH UH!!!" and put it back. Push press felt great. Curls (for the girls) felt weird haven't done them in ages.

MOP

[MasterOfPuppets]

Off Day/ Cardio

I just ran 3/10 of a mile full out, rested 2:00, ran another 3/10 of a mile full out. I am so insanely out of shape.

Lap 1: 3:00
Lap 2: 3:13

I will up the amount I run on this once my lap times get to 2:30 each.

I am going to try and eat more fats. Here's what my diet plan will look something like:

1: 2 eggs, 2 whites, 5 slices of turkey bacon, protein shake 45 min. before
2: 1 natty pb sandwich (might make it 2)
3: ham and cheese sandwich or turkey and cheese sandwich
4: pre workout- 1 1/2c oats, 1 tbsp. natty pb, 6 egg whites
5: post- whey shake
6: 2 tbsp. natty pb, 1c cottage cheese (1%)

MOP

[MasterOfPuppets]

DE Lower

Box Squats (form check)

45x5
95x5
95x5
95x5
95x5

Front Squats

95x5

Barbell Lunges

135x5
155x4
115x6


Workout time: unknown
Sleep: 7 hours
Energy: 8/10
Soreness: hammies, glutes, right knee is acting funny, has been all week. :confused:

MOP

[MasterOfPuppets]

DE Upper

Speed Bench

45x10
105x3
105x3
105x3
105x3
105x3
105x3
105x3
105x3

Pushups

10 sets of 5

Close Grip Bench Press

105x10
105x10
105x10

Box Squats. :D

95x5
95x5
95x5

Workout time: unknown
Sleep: 8 hours
Energy: 6/10
Soreness: glutes

Comments:
I took a video of benching, and my left arm is higher than my right. I tried to fix it during the sets, but it only got a little bit better. Any tips? I did box squats cause I just want to get the form lol. I think I did better than before, but it's not perfect yet.

Box squat form check:
http://www.youtube.com/watch?v=mQrvSVV_ENw

MOP

[MasterOfPuppets]

ME Bench/ DE Squat

Box Squats
95x5
105x5 PR + 10lbs.
105x5
105x5
105x5
105x5

Barbell Lunges
115x8
115x8

Flat Bench
135x3
145x3
165x0

Workout time: unknown
Sleep: 8 hours
Energy: 7/10
Soreness: hammies, calves

Comments:
Box squats I kept very good form up until the last set. I got too close to the box. Lunges always **** me over lol. I was breathing heavy. Flat bench sucked, but I haven't benched much as of late. I meant to do lockouts but I ran out of time.

[MasterOfPuppets]

Coan/ Philippi Workout 2

Warm Ups
135x3
185x3
225x3
245x2

Conventional Deads
265x2 PR + 1 rep

Speed Deadlifts
215x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2

Circuit (90 sec between sets, 3 min. between circuits

SLDL
185x8
195x8
205x8 PR + 20lbs.

Bent Over Rows
95x8
105x8
115x8 PR + 10lbs.

Chinups/ Rack Chins
BWx2
BWx2
Rack chins: BWx8

Good Mornings
105x8
115x8
125x8 PR + 10lbs.

Then I ran up and down my stairs 10 times. (12 step stairs) It took me 1 min.

Workout time: unknown
Sleep: 9 hours
Energy: 9/10
Soreness: hammies, quads, calves, lower back

Comments:
Happy Thanksgiving. I have 3 words for those viewing:

STUFF YOUR FACE

MOP :)

[MasterOfPuppets]

DE Upper/ ME Lower

Incline Barbell Bench Press
45x10
105x5
125x5
125x5

Push Press
45x10
95x5
95x5
105x5 +10

Close Grip Bench Press
95x10
95x10

Box Squats
95x5
115x3 +10
115x3
125x3 +10

ATG Squats
135x1
135x0
135x3

Workout time: unknown
Sleep: 9 hours
Energy: 8/10
Soreness: lower back, upper back, hip flexors

Comments:
Good workout, shouldn't have tried 125 on BS but I did anyways and had good form, but I was coming down a little too fast for my taste.

[nhlfan]

nice push press pb! :thumbup:

[MasterOfPuppets]

nice push press pb! :thumbup:

Thanks man.

ME Bench/ DE Squat

Flat Barbell Bench
95x3
115x3
135x3
145x3
155x3
115x10

Box Squats
95x5
115x5 + 2 reps
115x5
115x5
115x5
115x5

Workout time: unknown
Sleep: 7 hours
Energy: 7/10
Soreness: lower back, triceps

Comments:
Flat bench was poor. I missed 155 for the 5th set.Shortened workout cause I gotta work on a project. Depending on what time I go to sleep I will go running tomorrow morning.

[MasterOfPuppets]

Cardio

Did an assortment of stuff in my basement this morning (it was raining). This included jumping jacks, squat jumps, cleans with the bar, military press/ BTN press with the bar, 10M sprints, running up and down my stairs all for 15-20 minutes with minimal rest.

MOP

[MasterOfPuppets]

Coan/ Philippi Workout 3

Conventional Deadlifts

Warm-Ups

135x10
205x5
255x3

Work Sets

285x2 +10lbs. +1 rep

Speed Sets

235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3

Circuit 90 sec b/w sets, 3 min. b/w circuit

Straight Legged Deadlifts
195x8
205x8
215x8 +10

Bent Over Rows
105x8
115x8
125x7 +10- grip died out, form slipped a little

Chinups
BWx1
BWx2
BWx2

Good Mornings
115x8
125x8
135x8 +10


Workout time: unknown
Sleep: 7 hours
Energy: 8/10
Soreness: lower back, hammies, forearms, lats a little

Comments:
AMAZING WORKOUT!!! Deadlifts were hard but I made it through. All the circuit stuff gets my heart rate up. Form on BOR's was kinda bad :(. Well here's what I ate today. I haven't posted my diet in a while, but I gotta eat a little more.

1: 2 eggs, 2 whites, 2tbsp. natty pb
2: 1/2 natty pb sandwich
3: 1/2 a natty pb sandwich
4: ham and cheese sandwich
5: 1 1/2c oats, 2 tbsp. natty pb, 6 egg whites, 1c coffee (pre-w/o)
6: (post-w/o) 2 scoops whey, 1/2 challah roll (spelling?)- it was moldy ROFL didn't really taste it til I hit the 2nd half
7: prolly 1 or 2 turkey burgers and some brocolli
8: shake, natty pb

I need: more veggies, more fat IMO and more protein in meals 2 and 3

MOP

[KevinStarke]

Coan is a great routine man stick to it and you'll see big gains. A PR already, congrats man!

[MasterOfPuppets]

Coan is a great routine man stick to it and you'll see big gains. A PR already, congrats man!
I set the projected max really high haha. Thanks for the comment.

MOP

[MasterOfPuppets]

GPP

Shoveling. All throughout the day. I will be eating a lot. btw, my back is SO sore. It was hard for me to get out of bed rofl. But I gotta watch myself, cause I could injure myself pushing too hard. I may skip box squats tomorrow and just do some upper body stuff depending how I feel.

[MasterOfPuppets]

DE Bench/ ME Squat

Box Squats
95x5
115x3
125x3
135x3 (form was a little off)
135x3 +10- form fixed

Squats

135x0
135x2

Incline Barbell Bench Press
45x10
105x5
125x5
135x5 +10

Push Press
45x10
95x5
105x5
115x2 +10

Workout time: unknown
Sleep: 8.5 hours
Energy: 8/10
Soreness: lower back, hammies, forearms

Comments:
Box squats felt very natural today, but atg squats feel extremely strange. Incline bench felt pretty easy, but I didn't think I could hit 140 or 145 so I just stuck with 135. Push press felt easy up until I hit that 115, then it felt like I was pressing 400lbs. and I just couldn't get it up.

MOP

[MasterOfPuppets]

Off Day

Workout time: no workout
Sleep: 8 hours
Energy: 8/10- was about to do something to work out
Soreness: lower back, left bicep (wtf)

Diet was kinda ****ty today. Didn't eat enough, and it was my cheat day.

1: 5 slices turkey bacon, 2 eggs, 2 whites, a cappuccino
2: 1 double cheeseburger from Mickey D's, large chocolate shake, 2 hot pockets, 7 snackwell cookies, a medium bowl of chips
3: 3 tbsp natty pb, some chocolate chips and a protein shake
4: double cheeseburger and order of chicken nuggets from Wendy's
5: shake with pb (not whey shake it's got casein)

My diet will be 10x better tomorrow cause it's not a cheat day tomorrow. :D

MOP

[MasterOfPuppets]

Workout time: no workout
Sleep: 7 hours
Energy: 7/10
Soreness: lower back (stiff when i got out of bed)

Diet:

1: 2 eggs,2 whites, 5 slices turkey bacon
2: 1/2 natty pb sandwich
3: 1/2 natty pb sandwich
4: ham/ cheese sandwich
5: 2 slices pizza, bag of baby carrots (bad meal, hadda stay from being catabolic though)
6: 1c broccoli, 2 turkey burgers
7: shake, natty pb

Gimme your thoughts on ZMA cause I ordered some to just kinda test it out for 2 months.

[MasterOfPuppets]

DE Squat/ ME Bench

Flat Barbell Bench Press

95x10
115x10
135x3
145x3
155x3
165x0
155x3

Lockouts NEW Exercise

135x3
165x3
185x3 Default PR

Light Cleans
95x3
95x3

Workout time: unknown
Sleep: 6.5 hours
Energy: 8/10
Soreness: none, a little tightness in lower back, but was fine within 10 minutes of waking up, triceps a little bit

Comments:
Bench felt really easy up until I tried for 165. I seem to be having a problem unracking these weights. :( I know I could have prolly gotten 3 reps had I got it off the rack. Lockouts felt good, and my tris are kinda fried. Went light on the lower body today as I have a big workout on Thursday. I will prolly test my 40 time tomorrow if I can find a meter stick and measure it out. :D

Diet:
1: 2 eggs, 2 whites, 2 tbsp. natty pb
2: 1/2 pb sandwich
3: 1/2 pb sandwich, some almonds (approximately 1/8c)
4: ham and cheese, some carrot sticks, more almonds
5: 1 1/2c oats, 6 egg whites, 2 tbsp. natty pb (pre-w/o)
6: whey shake (post)
7: prolly some bacon and veggies and some kinda protein maybe more egg whites
8: shake, natty pb

For the ZMA, I thought I ordered some but it turns out I didn't lol. My dad is pretty cool with me getting it, but my mom has other opinions: "You take too many supplements already"

so I'll see how this plays out. I received advice to get a multivitamin with ZMA in it. Well that makes no sense because to my knowledge, calcium hinders the obsortion of the ZMA.

I'll see how this plays out lol.

MOP

[MasterOfPuppets]

Off Day/ Cardio

Ran some 40s today and timed them. I didn't get to do that many cause I had to measure the length out first, check for ice in my intended path of travel, etc.

My times were:

5.47
4.94
4.02- mis-time
5.25
5.1

+ stretching

*note I have never in my life timed sprints, but I will be looking to improve on these times a little. They were hand timed by my little sister lol.

MOP

[MasterOfPuppets]

Coan/ Philippi Workout 4

Warm Ups
135x10
225x4
255x2
285x1

Work Sets
300x2 + 15lbs.

Speed Sets
215x3
215x3
215x3
215x3
215x3
185x3
185x3
185x3

Circuit

SLDL
195x8
215x8 PR + 10lbs.
45x8

Bent Over Rows
45x8
45x8
45x8

Wide Grip Underhand Chins
BWx2
BWx3
BWx4

Good Mornings
125x8
145x8 PR + 10lbs.
45x8

Workout time: unknown
Sleep: 8 hours
Energy: 9/10
Soreness: lower back, hammies, lats a little

Comments:
Sit down bitch.

MOP

[Detard]

wow you do so many sets. thats ridiculous. props to that! nice work with the good mornings and deadlifts too!

[MasterOfPuppets]

wow you do so many sets. thats ridiculous. props to that! nice work with the good mornings and deadlifts too!
Haha that's what the program (http://www.powerpage.net/coanphildead.html) calls for.



ME Squats/ DE Bench

Speed Bench
100x3
100x3
100x3
100x3
100x3
100x3
100x3

Pushups
5 sets of 5

Squats
135x1
155x1
205x1
225x1
250x0
250x0
250x0
250x0
250x0
250x0
250x1 PR + 25lbs. Vid: http://www.youtube.com/watch?v=k94Rsc995AA

Workout time: unknown
Sleep: 12 hours
Energy: 10/10
Soreness: lower back, hammies, quads, inner thighs, upper back

Comments:
I was extremely determined to get that 250 squat, hence all the times I tried. I felt amazing after hitting that.

MOP

[MasterOfPuppets]

UPDATE

I have decided that I am going to try to do track this year. Although it is early, I need to get some more speed on me. I will start my training next week. I will be doing a ****load of sprinting (not always all out). I hope to be competing in the 100m dash. I will be eating more to keep strength but I will probably lean out a ton. It's time to get fast.

MOP

[KevinStarke]

Damn man now thats determination, congrats on the PR man you deserve it. Track is fun man I ran the 100m in highschool.

[MasterOfPuppets]

Damn man now thats determination, congrats on the PR man you deserve it. Track is fun man I ran the 100m in highschool.

I got lots of work to do to get faster rofl.

I did Coan Philippi Workout 5 yesterday but it didn't go over so well. I did warm up sets and even 250 was pretty hard. I got to 270 where I was supposed to do 3 sets of 3 reps and simply could not do it with good form. I got 2 sets of 3 reps and 1 set of 1 rep and decided to call it quits. I then just did some reverse hypers to kinda get some blood flowing. My journey to get faster starts on Monday.

[MasterOfPuppets]

Off Day :(

Workout is postponed til tomorrow. I went to set up my bar for squats and the little endcap that keept the collar in place fell out. It snapped on the inside of the collar, so there was no question I would need a new barbell.

So, I got a NEW hampton 7' bar, which is MUCH better than the one I originally had (some **** called like VTX) and two 100lbs. plates. While at the store, I got bored waiting so I took a 55lbs. dumbbell and just one arm pressed it cause I have never done that before. Pretty fun.

I may try to get a job at that place because the guy there seemed to know a lit about lifting. Plus, I need a job lol. Idk if they would even hire me, but I might try to get hired in the future.

MOP

[MasterOfPuppets]

DE Squat/ ME Bench

I kinda didn't squat lol.

Deadlifts Form Check

Sumo/ Conventional

135x5/ 135x3
205x1/ 205x1
205x1/ 205x1
245x1/ 245x1

I wanted to make sure my hips came up WITH my back, so I don't stiff-leg it. I think I fixed it, but I will post a vid (http://www.youtube.com/watch?v=ZB72mrLKTwg) to make sure. I actually found sump pulling comfortable. :)

Power Cleans
135x3 +2 reps?
135x1

Flat Barbell Bench Press
135x5
155x3
165x1
175x1
185x0- paused too long
185x1 +20lbs.

Workout time: unknown
Sleep: 8 hours
Energy: 8/10
Soreness: hammies a little

Comments:
I got a vid of the 185 bench, but my dad unracked it, and his face is showing, so I won't post it. Deads felt great, and my lower back doesn't feel like it is going to explode. Cleans- Well I haven't done these in a while, but they were easy.

MOP

[KevinStarke]

Nice choice of exercises man great pulling. Congrats on the bench PR man +20 lbs is a big increase.

[MasterOfPuppets]

Nice choice of exercises man great pulling. Congrats on the bench PR man +20 lbs is a big increase.

Thanks man. :strong: stfu i know that's a military press. :D

Tempo Runs 60-75%

10x100m, 1 min. between runs (so basically a walk-back)

Workout time: approximately 40 minutes
Sleep: 6 hours
Energy: 7/10
Soreness: knee was weird today, chest

Comments:
My conditioning is terrible. Fat should just melt off :tongue: I also did not cool down properly and then walked back inside where is was 30 degrees warmer than outside. My stomach did not like that and my pre-workout oats ended up in the toilet. I felt like a little bulimic girl.

MOP

[MasterOfPuppets]

Sprints 85-90%
5x30m


Workout time: approximately 30 min. (unsure)
Sleep: 7 hours
Energy: 7/10
Soreness: lower back was stiff.

Comments:
Not a very hard workout lol. I gotta make sure I am really running 30m (or whatever distance I run). I was supposed to lift today, but I doubt I will be able to. I have a band concert.

MOP

[Con]

Nice lifts. We are about the same, except you trash me in deads.

Anyway, whats ur other stats?

[MasterOfPuppets]

Nice lifts. We are about the same, except you trash me in deads.

Anyway, whats ur other stats?

I'm 5'8 181, around 15% bf give or take a percentage point or two. Thanks for the comment. :)

DE Squats/ RE Bench

Flat Barbell Bench Press

45x10
95x10
115x10

Push Press
95x5
115x3 + 1 rep
135x0

Box Squats

115x3
115x3
135x3
155x3 + 20

Side Bends

35x10 each side

Weighted Sit-ups

25x10
50x10

Comments:
This was a good, fast workout. Did the RE cause my chest was sore. Push press felt weak. Box squats were amazing. Didn't wanna go too heavy though, I had a few more pounds in me. Weighted core work was done upon request.

MOP

[MasterOfPuppets]

Tempo Runs 60-75%

10x100m 60 seconds between runs.

Comments: It was ****ing cold outside. It wasn't very fun doing these in 25 degree weather. Plus I think I went a little more than 75% but it's all good.

MOP

[MasterOfPuppets]

AM: Tempo Runs 60-75%

10x100m

PM: Coan/ Philippi Workout 6

Warmups:
135x10
205x5
245x3

Work sets:
285x1

Other ****:
Sumo Deads: 245x3, 245x3
Conventional Deads: 245x3
Conventional Deads on plates: 245x2
Underhand wide grip chins: BWx2, BWx2
Regular wide grip chins: BWx2

Workout time: unknown
Sleep: 7 hours
Energy: 9/10
Soreness: hams

Comments: Tempo runs were a-ok. Not hard at all. I am officially stopping C/P. I think it's safe to say I hit a wall in deadlift progress. Perhaps I was not eating enough protein, but I am stopping cause not gaining anything on a set program is not fun. I will probably go higher on reps for a small bit to act as a bit of a deload, then go back to going a little heavier. Pulling sumo is cool as well, so I may start doing that more and see where it takes me.

MOP

[MasterOfPuppets]

Tempo Runs 60-75%

10x100m

Comments: easy. I am doing accel work tomorrow morning.

MOP

[MasterOfPuppets]

Acceleration Work (what I did on Tuesday) @ 100%

There was a little miscommunication with the guy helping me and me. The whole 85-90% thing for "sprints" (as I called them last session) is just like an estimate. He said I should go 100% on accel work though, and that sometimes less is better for tempo runs.

Warmup:
200m fast jog- felt pretty easy actually.
dynamic stretching

3x20m
3x30m

150m total


Comments:
This felt great except towards the end my left shin started to hurt in the lower portion. I'm sure it's just wear and tear from running, and I am taking tomorrow off completely so I should be good.

Diet- I need to eat more protein. I am just barely getting my bodyweight.

Weekly Weigh-In
185.5

WTF? lol

MOP

[MasterOfPuppets]

ME Squats/ DE Bench

Box Squats
115x3
135x3
135x3
165x3 PR + 10lbs.

ATG Squats
185x2
185x1

Paused Bench
135x3
135x3
135x3

Pushups
3x5

Workout time: unknown
Sleep: 8 hours
Energy: 6/10
Soreness: legs, triceps a little

Comments:
I didn't wait 6-8 hours between running and lifting because if I did, I'd be lifting at like 9:00 at night after eating a huge Christmas dinner. Not what I had in mind. I am beating the **** out of my body to be honest. I gotta eat more, and boy am I glad I have an off-day tomorrow. I will be eating a good deal at dinner tonight.

MOP

[KevinStarke]

Workouts are looking strong man, congrats on the box squat PR.

[MasterOfPuppets]

Workouts are looking strong man, congrats on the box squat PR.
Thank you, and Merry Christmas. :)

MOP

[MasterOfPuppets]

Merry Christmas guys and gals:

Tempo Runs 60-75%

10x100m

Comments:
These were actually hard, and my shin was acting up again. I may take the day off soon if it continues to get irritated. Waking up really early on Christmas morning was odd to say the least.

MOP

[MasterOfPuppets]

Acceleration Work

2x30m
4x20m

140m total

Comments:
I am sitting here with IcyHot on my left shin. It smells like peppermint. I will take a video a little later of me sprinting and get some guys that know running to correct my form, and I'll also get tips on what shoes to wear because this is not cool.

MOP

[MasterOfPuppets]

Deload 1

Powercleans:
95x3
95x3
135x3
135x3

Military press:
45x10

C/ P:
95x3

Speed sumos
135x4x3

Workout time: give or take 30 minutes
Sleep: 7 hours
Energy: 6/10
Soreness: none

Comments:
I felt like my body needed a little deload. I will be running a program that goes in like 4 week cycles of the rep ranges. I got the idea looking at a template for BFS. Mine will be like this for hte main exercises:

Weeks 1-4: 3x3
Weeks 5-8: 3x5
Weeks 9-12: 5-3-1
Weeks 13-16: 10-8-6

Main exercises are: Deads, powercleans, squats, bench, plus bench variation and squat variation. There is a limited amount of assistance work I will be doing like push press, lunges, whatever. You'll see what I am doing lol. And I call it a variation to the BFS program.

MOP

[KevinStarke]

I hate having to deload, looking forward to seeing how the new settup treats you.

[MasterOfPuppets]

I hate having to deload, looking forward to seeing how the new settup treats you.

Yeah it kinda sucks, but I understand that it will help me in the long run.

Plyometrics

Squat Jumps: 3x5

Burpees: 3x5

Dot drill: 2:14

I went and ran a 100m all out after this. Didn't do so well rofl.

100m dash: 13.59

Comments:
I started tempo runs and my shin was sore immediately. I still wanted to do something, so I did some plyos and then tried the dot drill. I am pretty sure I did it wrong, and I messed up countless times, but when it was over I added on some time cause I messed up a bunch. I wanted to see how fast I really was, so I got someone to time me and got 13.59. I didn't measure out exactly 100m so the time could be lower or higher, but either way if I wanna run the 100m I am gonna need to work harder, but first heal my shin.

MOP

[MasterOfPuppets]

Deload 2

Bench Press

45x10
95x10
115x10
135x8

BB Shrugs

135x10

Static Holds

135x25 seconds
135x20 seconds

BTN Press

45x10

BB Curls

Comments:
A lot of movements I rarelydo today. Just wanted to get a little pump goin. This is the second of 3 deload workouts I will be doing. Skipped sprinting today to give that shin a rest- I think I know what the problem is, which is I was running on concrete, not the best shock absorber lol.

MOP

[MasterOfPuppets]

Off Day

Decided to take the day completely off, sort my new diet out, heal my shin more, and just relax. I am now in an online competition at another forum. It will last until March. My goals toget by then are:

-Get to 10% bf while staying over 170lbs.
-Have a 335 deadlift 1rm
-Have a 135x5 push press
-Run a 12 second or less hand-timed 100m dash

No matter how attainable/ unattainable those goals are, I am going to shoot for those and better.

Workout time: no workout
Sleep: 8.5 hours
Energy: 9/10
Soreness: traps :D

MOP

[MasterOfPuppets]

Tempo Runs 60-75%

10x100m (approximately)

Comments:
I didn't lose that much conditioning, which is surprising. I say approximately 100m because I measured out the distance using steps, as it is a new terrain. The guidelines I was given were 12-14 steps = 10m so I took 140 steps and used that as 100m. My shin was a little sore in between runs, and it didn't like pressure on it, but as I was running, it was fine. Tomorrow would be a regular off day anyways, and that should give my shin some more time to heal. I have ice on it right now.

MOP

[Can'tstopnow]

Just watched your deads vid. Try to "sit down" more before lifting. Could be a hamstring flexability thing. I just started doing sumo deads myself, so I am not much help there. Your hips are rising faster than your shoulders. Think about pulling back and up at the same time while squeezing shoulder blades together/using your traps to help start the motion and drive from the heels once comming up. Nice work all around, excellent effort!

[MasterOfPuppets]

Just watched your deads vid. Try to "sit down" more before lifting. Could be a hamstring flexability thing. I just started doing sumo deads myself, so I am not much help there. Your hips are rising faster than your shoulders. Think about pulling back and up at the same time while squeezing shoulder blades together/using your traps to help start the motion and drive from the heels once comming up. Nice work all around, excellent effort!

yeah I realize that. My shoulders should move WITH my hips, not at a different time as them.I am gonna start doing sumo deads as well. Click here (http://www.t-nation.com/readTopic.do?id=459744) and go to #2 to see why I don't pull my shoulder blades together. btw, I will have another read of that article haha. I wish you the best in your own lifting. :)

MOP

[MasterOfPuppets]

Deload 3

1 Armed Deadlift

135x3 each arm :D

Power Shrugs

135x10
155x10
185x5 Default PR

T-Bar Rows

90x10
135x8
170x4

Sumo Deadlifts

245x1
265x1
285x0- got this about 6" from lockout
285x1- PR I guess, but not on deadlifts in general. (vid) (http://www.youtube.com/watch?v=tzQc43Alx0o)

Workout time: 50 minutes
Sleep: 7 hours
Energy: 8/10
Soreness: my grip is shot

Comments:
Great workout. Goofed arounda little with the 1 arm deads lol. Power shrugs and t-bars will prolly make my traps/ lats a little sore tomorrow. The sumo deads weren't supposed to be heavy at all but I am so sick of deloading I just had to. :D In the vid, it looks like I didn't lock out, but i remember locking out lol.

MOP

[MasterOfPuppets]

Off Day


Workout time: no workout
Sleep: 10 1/2 hours
Energy: 7/10
Soreness: none

Diet:
1: 3 eggs, 4 whites, 5 slices turkey bacon, 1c milk
2: 6 egg whites, 1 tbsp. natty pb, 2/3c mixed veggies
3: 1lb. roast beef (maybe more haha) 3/4c brocolli
4: 1/4c peanuts
5: 1c cottage cheese, 2 tbsp. natty pb

Normally I'd eat 1-2 more meals, but I woke up kinda late.

MOP

[MasterOfPuppets]

Tempo

I started to run a little and my shin didn't feel like it would hold up so I happed on my bike and did:

8x200m, 2x 1/3 of a mile

My shin should be 100% soon. I jsut wanted to test it out today. Happy new year's.

MOP

[MasterOfPuppets]

AM: Acceleration

10x10m
5x20m
200m total 1 min. rest per 10m ran

Tomorrow is tempo, and later today is my first day back lifting heavier.

MOP

[MasterOfPuppets]

PM: Bench/ Squat

Flat Barbell Bench Press

95x10
115x8
145x3
155x3
165x1 (stays the same next week)

Push Press

45x8
85x8
95x8

ATG Squats

135x5
185x3
195x3
205x0 (I am still going for 215 next week)

Overhead Squat
45x4
45x8 Default PR

Dot Drill
Untimed, but I definitely got faster.

Workout time: 55 minutes
Sleep: 8 hours
Energy: 9/10
Soreness: groin, hammies a little, quads, shoulders

Comments:
This workout felt good, despite my low numbers. I am still not sitting back as much as I should on squats. idk what happened on flat bench. PP was easy. OH squats were murder lol. The dot drill topped this off as a TOUGH workout, but I feel great right now.

Diet:
1: pre-cardio: 1/2c oats
2: post-cardio: protein shake, 4oz. grape juice
3: 1 egg, 6 whites, 5 slices turkey bacon
4: 3 egg whites, 4oz. ham, 2/3c mixed veggies, 2 tbsp. natty pb
5: pre-workout: ham/ cheese sandwich, 1/2c oats
6: post- workout: protein shake, wg bagel
7: 1 turkey burger, 2/3c broccoli
8: 1c cottage cheese, 2 tbsp. natty pb

good eating

MOP

[MasterOfPuppets]

Tempo

10x100m (prolly a little more)

45 seconds between runs.

Workout time: unknown
Sleep: 7 hours 45 minutes
Energy: 8/10
Soreness: chest a little, legs

MOP

[MasterOfPuppets]

AM: Acceleration

Was supposed to do tempo, but felt like doing acceleration today.

10x10m
6x20m
220m total, 1 min. rest for every 10m ran.

Tempo tomorrow, lifting later, hill sprints saturday.

MOP

[MasterOfPuppets]

Deads/ Press Under

Sumo Deads
135x10
185x3
215x3
245x3
265x3
275x2.5
275x3

Rack Chins
BWx8
BWx8

T-Bar Rows
135x8
160x8 (PR for reps)

Press Under (using it as a main exercise haha)
45x3
55x3
65x3

Workout time: unknown
Sleep: 7 hours 45 minutes
Energy: 9/10
Soreness: legs, grip is shot, back

Comments:
This was another good workout. I am afraid I am going to burn out lol, but I am gonna keep trying to progress. Sumo deads felt excellent, my grip went out. Rack chins made the grip worse, t-bars on the heavier set I used my lower back a little. Press unders were easier than OH squats, but that's probably because the bar is up for a shorter period of time and I was in a lower rep range.

MOP

[MasterOfPuppets]

Tempo

10x100m
2x50m

Workout time: dunno
Sleep: 7 hours 45 minutes
Energy: 6/10
Soreness: lats, upper back

Comments:
I got my sister up 'n' adam and she did some of the stuff I was doing. She did 8x50m and then whimped out on me lol. I ran with her on a couple of her runs so she'd be more willing to do them.

MOP

[MasterOfPuppets]

Hill Sprints

5x10m
4x20m
3x30m

220m total, 1 min./ 10m ran

MOP

[MasterOfPuppets]

Squat/ Bench Variation

Incline Bench
95x5
115x5
135x3
145x3
155x1 PR +10lbs. (same next week)

Close Grip Bench
95x8
105x8
115x8

Box Squats
95x5
135x3
165x3
185x3 PR +20lbs.

Barbell Lunges
Skipped

Workout time: 45 minutes
Sleep: 8 hours
Energy: 6/10
Soreness: lower back, hammies, triceps

Comments:
Wasn't feeling very good in today's workout. I felt rushed and uncomfortable for whatever reason. On CGBP, I hate high reps haha.

MOP

[MasterOfPuppets]

Off Day

Workout time: 0- needed to sleep haha
Sleep: 8 hours
Energy: 8/10
Soreness: none

Comments:
I hate saying this, but I already don't like the workout I made LOL. I am gonna continue with it this week, and configure something 10x better (hopefully) by the end of the week.

MOP

[MasterOfPuppets]

AM: Acceleration

20x10m

Comments: it was ****ing cold outside at 5AM lol.

Squats/ Bench

Flat Barbell Bench Press
not performed

Push Press
45x15
85x8
100x7 +5lbs.

ATG Squats
not performed

Power Shrugs
135x10
185x10 PR + 5 reps (i think)

Dot drill:
1:43 without adding errors in

Workout time: short (:D)
Sleep: 6 hours
Energy: 7/10
Soreness: shoulders

Comments:
I was time restricted today. Wasn't feeling squats and I didn't have time for bench. I still wanted an ass kicking, so I threw the dot drill in there. In regards to my training regime, I am considering focusing HIGHLY on deadlifts. I will possibly deadlift 2x a week, and work squat form on Wednesday (and possibly Sunday). I really wanna be able to sit back into my squats, shins perpendicular to the floor, and be able to go ATG. I will continue with what I had planned for this week, then change it up next week. I think the work on the posterior chain will help my running somewhat, as well as my squat. Any thoughts/ comments appreciated. :)

MOP

[MasterOfPuppets]

AM: Acceleration

(I am getting so sick of accel. gotta get back to more tempo haha)

10x10m- 1 min. rest
10x10m- walk back rest

Comments: I felt my conditioning was deteriorating with the lack of tempo runs lately. I decided to just whomp myself.

PM: Deadlifts

Sumo Deadlifts
135x10
215x3
215x3
245x1
275x1
285x1 PR + 10lbs.
300x0

Speed Sumo Deadlifts
185x1
185x1
185x1

Rack Chins
BWx8
BWx10 + 2 reps


Workout time: less than one hour (not sure by how much)
Sleep: 7 hours
Energy: 6/10
Soreness: none right now

Comments: I just barely got 285 up on deads, and didn't get 300 off the floor. Speed deads were pretty dang slow, gotta work on that. (The weight was pretty light, just I am slow haha.) Rack chins, I really stretched at the bottom. Didn't do anything else as my back was a little stiff yesterday, didn't wanna test the waters.

MOP

[MasterOfPuppets]

on the 12th:

AM: Tempo

10x100m, 30s between runs

Comments: tempo felt good

MOP

[Stumprrp]

nice sumo pull MOP

[MasterOfPuppets]

nice sumo pull MOP

Thank you kind sir. :)

MOP

[MasterOfPuppets]

Squat Form

Squats
45x5
BWx5
45x5

Lunges
95x8

Dot drill:
1:32 without errors added- seemed too easy

comments:
I feel like an emo fatass. I tried to keep my shins perpendicular going a2g and it didn't exactly work. Then I went all emo and got pissed off at myself and got some duct tape and made "dots" for the dot drill and did it as fast as I could. okay so a question about squats: should shins stay perpendicular to the floor or slightly un-perpendicular when goin a2g or is that just plain impossible?

i started working on the deadlift progression scheme.

didn't go running this morning.

MOP

[MasterOfPuppets]

Plyometrics

There was a light snow on the ground, so the ground was too slippery for hill sprints.

Squat jumps
Pushups
Burpees
Clap pushups
Hang cleans

did 2 cycles of this only

all 3x5, no rest between exercises, 2 min. between cycles


dot drill:
1:31 without adding in mistakes

MOP

[Detard]

yeah going atg and trying ot keep your shins perpendicular is pretty much impossible. "olympic" squats are when your knees go in front of your toes, but you squat all the way down to the floor, where as powerlifting squats are when your knees stay in line with your toes and you go parallel or just below. there was a great article posted somewhere i can try and find for you.

[Detard]

heres that link

http://www.bodybuilding.com/fun/tya4.htm

[MasterOfPuppets]

If there was a rep system on this board, I would have repped you like a million times for that article lol. That's great. :) I think I will alternate between the two in my training.

MOP

[Detard]

no worries

[MasterOfPuppets]

AM: Plyometrics

Squat jumps: 3x5
Pushups: 3x5
Star jumps: 3x5
Burpees: 3x5

PM: Deadlift/ Bench

Sumo Deadlifts
135x5
185x5
215x3
235x3
235x3
235x3 vid (http://www.youtube.com/watch?v=CC3TX12mIsc)
205x10

Good Mornings
115x8
125x9- lost count lol vid (http://www.youtube.com/watch?v=8QopC-pu8qQ)

SLDL on plates (new exercise)
135x8
135x8

Flat Bench
45x5
135x3

Workout time: a little over an hour i think (not sure when i started)
Sleep: 6.5 hours
Energy: 8/10
Soreness: none right now

Comments:
Sumos felt good, GM felt good, keep in mind I am only aiming for about 60 degrees or so. SLDL on plates wasn't exactly and SLDL, I kept my knees a little bent. Went light so I knew I could do them lol. On flat bench I was getting used to the new bench. I can finally arch correctly, but I have to wear boots to get my feet on the floor LOL. I was supposed to do floor press, but that is a no-go. I think for sprinting, I will do accel work on concrete and do plyos for tempo days.

MOP

[MasterOfPuppets]

Plyometrics/ Conditioning

Squat jumps: 5 reps
Pushups: 5 reps
Burpees: 5 reps
Barbell snatches (bar): 5 reps

1 minute between circuits, 3 circuits total. On the 3rd circuit, replace snatches for 1 min. mountain climbers.

Workout time: short
Sleep: 7 hours
Energy: 7.5/10
Soreness: hamstrings, lower back

Comments:
I gotta check out more ideas on what to do for these kinds of workouts. Sprinting is still out, as both the grass around my house and the track are covered in snow.

MOP

[MasterOfPuppets]

Squats- PL Style :cool:

took some vids to check my depth and form. my guess by looking at them myself is I need to sit back more.

Parallel Squats
135x3
135x4
135x8
205x5 (http://www.youtube.com/watch?v=uEYOUBEvAX4)
235x1

Olympic Style squats
135x8

Calf Raises
135x10- too easy

Dot drill- untimed

Workout time: 45 minutes i think
Sleep: 8 1/2 hours
Energy: 8/10
Soreness: hamstrings had DOMS going into the workout, hence the low-ish volume.

Comments:
Eh, a mediocre workout. I think my disdain for squats is making me bad at them. I feel leaner for whatever reason and oh yeah- I am making cheesecake today, some good stuff that madman made. :)

VIDEO SPECIAL

:D

dot drill (http://www.youtube.com/watch?v=EVcZmU-uveI) (with lots of mistakes ;))

MOP

[MasterOfPuppets]

Before:

http://img249.imageshack.us/img249/2310/p1180005uj1.th.jpg (http://img249.imageshack.us/my.php?image=p1180005uj1.jpg)


After:

http://img367.imageshack.us/img367/3527/p1180006ih5.th.jpg (http://img367.imageshack.us/my.php?image=p1180006ih5.jpg)

I used chocolate whey instead of plain or w/e the recipe said. This looks hella good.

MOP

[KevinStarke]

Squats look strong man form looks good in the vid. What is that man it looks ****ing delicious.

[MasterOfPuppets]

Squats look strong man form looks good in the vid. What is that man it looks ****ing delicious.

Thanks. It's cheesecake lol. My cheat meal for the next few weeks. :D


macros per 1/8 of the cake are:

protein- 30g
carbs- 19g
fats- 21g

I can get the recipe if ya want. :)

MOP

[Detard]

nice videos man. on the good mornings i would try and go a little lower to get a nice full stretch through your hammies.

[MasterOfPuppets]

nice videos man. on the good mornings i would try and go a little lower to get a nice full stretch through your hammies.

But remember I am not aiming to get parallel to the ground. Otherwise I would agree.

MOP

[Stumprrp]

fantastic cake dude! and nice squats

[MasterOfPuppets]

fantastic cake dude! and nice squats

thanks man. :)

MOP

[MasterOfPuppets]

Plyometrics/ Conditioning/ Accel

I did:
Squat Jumps: 1x5
Pushups: 1x5
1 Armed BB Snatches: 45x5 each arm (for the cardio benefit, not lifting)

[rest 1 minute]

Good Morning: 45x15
started to do OH squats, but the bar hit the ceiling

Accel work:
20x5m

+ stretching (I always stretch now, but I never list it in the workout lol)

Workout time: short lol
Sleep: 9 hours
Energy: 9/10
Soreness: had a knot in my back when I woke up, it loosened up during the good mornings.

Comments:
Everything felt good, nice to get some blood flowing. I am so sick of not being able to sprint, so I measured out the 5m and just ran without rest between sprints. (walk-back) I am gonna email my principal and ask when the school opens up, and if I have permission to use the gym to run in.

MOP

[MasterOfPuppets]

Deads/ Bench

Eeeeeehhhh no go. I had a doctor's appointment and afterwards was supposed to lift, but I don't have the energy today. new program starts tuesday. I NOW HAVE AN IDOL :tongue:. We share the same goals, and he has been helping me out with sprinting. He is a pretty small guy but strong as hell, and was really fast. In order to match his lifts in bodyweight : weight lifted ratio, I would need these stats (@ 180lbs.):

Squat: 500
Deadlifts: 575
Bench: 345

He ran a 4.4 40yd dash and an 11.1 100m before his injury. He has inspired me to start giving my all in lifting/ sprinting/ schoolwork despite me never even knowing him in real life. I feel that now that I have someone to sort of model my goals towards, I will finally have the drive to do well (which I have been lacking). I know this may seem like a bunch of mumbo-jumbo, but I seriously want progress, not the garbage i have been doing for the time I have been lifting.

My goals now are to maintain weight, and get strong/ fast as all hell, just like my compadre was doing before he got injured. He was 5'7 156, @ a really low bf%, so I will prolly not get that low in bf%, but I want my lifts to match his proportionally. Adios.

MOP

[MasterOfPuppets]

Cleans

Just trying to perfect form on full cleans. I will be doing these on squat day most likely.

Cleans
45x3
45x3
135x1
135x1
135x1

http://www.youtube.com/watch?v=9kc6LnMliPQ

Comments:
Not hard at all. I got some advice on form already, and I will aim to fix all the points mentioned to me. I'll prolly attempt some more of these tomorrow if I have time.

other news:

It's actually kind of coincidental that I switched my routine and my schedule changed in the same week lol. I can no longer lift on Tuesdays, so my schedule will prolly be W/ F/ Su or something to that effect. My squat workouts will be short and to the point, my bench workouts will be a LOT of volume on bench I suspect, but I will also be working on developing my new-bench form in these workouts with minimal assistance work. Deadlift workouts will probably have the most overall volume, but nothing totally extraordinary. I still have to figure out what I am gonna do in terms of sprinting. It snowed a little more last night... :(

MOP

[MasterOfPuppets]

Tempo Runs

12x110m (i lost count lmao)

Comments:
Workout courtesy of Dr. Scholl... ;) I slipped some Dr. Scholl's insoles into my shoes and away I went. The shin bugged me a little bit, but I reckon that is just cause I haven't ran on it a while. I'm gonna work on stretching it out some more.

other notes: tomorrow's workout will probably be pretty short. I am getting an ultrasound, so I am kinda short on time.

MOP

[MasterOfPuppets]

Squats

Parallel Squats
135x5
185x3
205x3
210x3
215x3
235x1
185x6- shooting for 10, damn near passed out lmao

Cleans
135x1
135x1
135x1
135x1
135x1

Calf Raises
205x10

Power Shrugs
250x2- lower weight next time

+ stretching

Workout time: 45 minutes tops
Sleep: 7
Energy: 7/10
Soreness: none right now

Comments:
Was gonna do 3x3 on PS, and 3x10 of calf raises, but ran out of time. rest periods were between 45 and 90 seconds. This felt good. I am unsure about depth on squats, but I am pretty sure I was deep enough. I will be sure to record something next workout. The ultrasound was odd, I must say. There was a warming gel on me and it just felt weird lol. Let's hope everything is ok.

MOP

[MasterOfPuppets]

Off Day

Workout time: none
Sleep: 8 hours?
Energy: 8/10
Soreness: mid-back (never felt this before lol)

Comments:
I completely neglected something in my planning for training/ eating- I have gym class this semester lol. I am considering giving up the idea that I will be running the 100m this year because I am not fast enough. I will still train for speed though, as I enjoy the rush of doing so, and I still want to become fast. Maybe next year... We ran 40's in gym, and my best time out of 2 sprints was a FKN 5.3!!! :(

Diet:
1: 6 egg whites, 2 tbsp. natty pb
2: almonds
3: 1/2 ham/ cheese sandwich
4: same as meal 3
5: chicken sandwich
6: 2 pieces turkey bacon, 6 tbsp. natty pb, :eek: whey shake
7: 1 large turkey burger, 2/3c mixed veggies
8: 4 hardboiled eggs

MOP

[MasterOfPuppets]

AM: Flying Sprints
3x60m
3x60m

Comments:
Good workout. It was like 20 degrees out when I did this. A brief explanation of what I did was accelerate slowly for 50m, and then quickly try to accelerate as fast as I could over the last 10m. I rested 1 min. between each run, and 5 minutes between each set.

BENCH
barx15
95x8
115x3
135x5
145x5
145x5
155x1
160x1
165x1
170x1
175x0
175x0
135x7

Push Press
95x5
105x3

Workout time: 1 hr
Sleep: 7 hours
Energy: 9/10
Soreness: none right now

Comments:
VOOOOLLLLLUUUUUMMMMMEEEE!!!! WOOOO!!!! I am doing something SIMILAR to what wiseguy suggested. It gave me a good workout lol. I figured since I only bench once a week, and I have limited assistance exercises anyways, so volume might be the way to go. Well peace out.


MOP

[MasterOfPuppets]

Deadlift

Sumo Deads
135x10
205x3
245x3
265x2.9- VERY close to getting it- right hand gave out
285x1 (http://www.youtube.com/watch?v=-lokCAJGZQs)

SLDL on Plates
135x10 (http://www.youtube.com/watch?v=VgsZyHdL8t8)
155x8 (PR)
185x8 PR + 50lbs.

T-Bar Rows
+45x8
+90x8 (http://www.youtube.com/watch?v=ChLJgkD46gg)
+90x8

Good Mornings
135x5 (http://www.youtube.com/watch?v=9_OZxmtHs8w)
145x5


Workout time: unknown
Sleep: 8 hours
Energy: 8/10
Soreness: none right now

Comments:
I need to warm up my back a little better before doing good mornings. I figured out why I am not getting any more cut, or more muscular- I HAVEN"T PROGRESSED IN ANY LIFTS! lol. Time to get strong. :) Everything today felt good. I actually didn't do 1 set of deads, but whatever. Good workout anyways.

MOP

[MasterOfPuppets]

Squats

Parallel Squats
145x8
185x3
210x3
215x3 (http://www.youtube.com/watch?v=qNAudK20c-E)
245x1 (http://www.youtube.com/watch?v=L31JQLTkA9g)

Cleans
135x1
135x1
135x1 (http://www.youtube.com/watch?v=_7V4GQHk3AY)
135x1
135x1

Workout time: idk
Sleep: 5 1/2 hours
Energy: 5/10
Soreness: none right now

Comments:
No AM workout. I got up, but it was just too damn cold. 0 degrees with an even colder wind chill is no fun to sprint in. I might do tempo tomorrow though, and I will see soon if the gym is open that early in the morning (5ish) so I can run in it.

Squats felt good, I was just groggy. I think I hit parallel, but I still suck at sitting back. Cleans seemed off to me, but I felt stronger on them.

MOP

[MasterOfPuppets]

Bench

Flat Barbell Bench
45x15
115x5
135x5
145x5
150x4- really close to 5
160x1
165x1
170x1
175x0
175x1
135x7- missed about 3/4 of the way up =/

Push Press
95x6
105x3- missed 1/2 way up on 4th
65x8

Barbell Curls
45x10
50x12- lost count and then cheated and then remembered the count again.

Workout time: less than 1 hour
Sleep: 7 hours
Energy: 7.5/10
Soreness: front delts, forearms, biceps

Comments:
Good workout. Got that 175 up on bench. I never do curls, so those were pretty hard. I am starting to feel leaner and idk why cause I have been cheating a lot lately.

Sprinting- I found out the gym would probably be open m, w, f, so I will most likely go on those days and do tempo in the 0 degree weather the other days :(

MOP

[MasterOfPuppets]

Deadlift

Sumo Deads
135x10
185x3
205x3
255x3
275x3
295x1.5- grip gave out- PR for sumos.
300x0- was about to go for it again, but didn't want to injure myself/ push too hard.

SLDL on plates
145x8
165x8

T-bar Rows
+50x8
+90x8
+95x8 PR + 5lbs.

Walking Barbell Lunges
95x8
115x8

dot drill: untimed

+stretching

Workout time: 1hr, more or less
Sleep: 8 1/2 hours
Energy: 9/10
Soreness: glutes

Comments:
This workout kicked my ass!!! Everything felt good. When I say walking barbell lunges, I mean WALKING. Not lunge, come up, stop, lunge. I mean lunge, come up and sweep my other foot into the next lunge! That got my heart reate up, then the dot drill absolutely fried me. I feel like collapsing right now.

ima go to the school gym tomorrow and run sprints granted I fall asleep early enough.

MOP

[MasterOfPuppets]

Bench

Push Press
45x10
45x10
95x6
105x6 PR +2 reps

Military Press

45xFailure (don't remember)

One arm DB Push Press- Hammer Grip(?)
35x5 each arm
35x5 each arm

Barbell Curls
45x10


Workout time: short
Sleep: enough
Energy: 4/10
Soreness: none right now

Comments:
Couldn't set up correctly for bench cause my knee was too stiff. bleh. I will let it heal, might be skipping deads on sunday.

Diet:

1: 6 egg whites, 5 slices turkey bacon
2: 1 chicken breast
3: 4 hardboiled eggs
4: 1c oats, 1 packet of tuna
5: whey in water
6: 1c mixed veggies, 1/4lb. ham
7: 2 tbsp. natty pb

Calories: 2137
Fat: 121g
Carbs: 61g
Protein: 202g

MOP

[MasterOfPuppets]

Shins/ Knees

Warmed up by picking a marble up with my toes and lifting with my shins.

Two-Footed Dorsiflexion
1x20
1x20

One-Footed Dorsiflexion
1x20 each foot

These are basically a reverse calf-raise. I just wanted to sound smart

Back/ Forth
1x30

Side- Side
1x50

Duck Foot Squat
1x20

Pidgeon Toed Squat
1x20

Figure 8
1x10 each way

Circles
1x20 each way

Workout time: 10 minutes or so
Sleep: 8 1/2 hours
Energy: 7/10
Soreness: shins, bottom of right knee

Comments:
Since the top of my shin is stiff/ sore as well as my knee, I thought it might be beneficial to get some blood flowing specifically to that area. This is weird, logging a workout like this, but it is a workout nonetheless. For the dorsiflexion exercises I just dumped my world history book into my hamper and put the hamper on top of my feet, and then brought it up with my feet. I will explain anything else if anyone so desires lol.

Diet:
1: 7 whites, 2 whole eggs, 5 slices turkey bacon
2: turkey burger, 1c broccoli
3: 4 slices of ham, 3 slices of cheese, 4 hardboiled eggs
4: 2 tbsp. natty pb- was not very hungry lol
5: 2 tbsp. natty pb, prolly a hardboiled egg

Calories: 2393
Carbs: 39
Fat: 156g
Protein: 210g

I need to eat more veggies.

MOP

[MasterOfPuppets]

Today's report:
My knee seems fine right now. I may be good for some light work on wednesday, unless my knee acts up again. I will probably just be doing speed work until track season starts, as we lift during practice (M, W, F).

Next, although my knee seems to have gotten better, I did something to my neck/ upper back rofl. It hurts pretty bad right now, but I think it's just a pulled muscle. I wrestled some dude that was 50lbs. heavier than me and was being a lazy-ass and just let him get a double armbar and throw me down. I will be trying harder in gym now so I don't get injured (I could take him cause I am 100x quicker than him lol).

Diet today was pretty clean except I had 3 square pieces of pizza at a meeting for a club. Well, that is all. Have a good night everyone.

MOP

[MasterOfPuppets]

Squats-Speed work

Paused ATG Squats
95x5- meant as a warmup, didn't feel great.

Box Squats
95x5
135x3
185x2-PR + 10lbs.
205x1 PR + 20lbs.

Clean Pulls
135x3
135x3

Cleans
135x1
135x1
135x1

Workout time: 35 minutes (short lol)
Sleep: 7 hours
Energy: 8/10
Soreness: none

Comments:
Paused ATG's felt awkward, so I didn't continue. Box squats felt extremely natural for no reason, and I felt my glutes/hams working. Clean pulls were odd, but seemed to help the actual cleans. Cleans felt slow the first set, and fast the others. Shin is doing much better, knee problem is nonexistant, neck didn't bother me.

MOP

[MasterOfPuppets]

Bench- Speed work

Speed Bench
95x2
95x2
95x2
95x2
95x2
95x2

I may have skewed the definition of speed bench, but I went down slow, and exploded up on these.

Push Press
75x5
75x3

Jerk (new)
75x3
75x1
95x1

Barbell Bent-Over Rows
135x5
135x5 PR + X lbs.

Workout time: short
Sleep: 8 1/2 hours
Energy: 7/10
Soreness: none right now

Comments:
Haven't done much speed work for bench, but this felt good. Virtually no rest period (went to get a drink, wrote it down, came back). I did push press with explosion, and then tried jerks. I think I could jerk more weight, but I gotta get the form 100%. I was pressing it more than jerking it.(no homo). BB rows felt pretty good. I kept my arms tucked in and brought the bar to my abs as opposed to arms out and bar going to my mid-chest.

I will probably do a LONG sprint workout tomorrow, prolly run 1 or 2 400m and a couple 100m. I feel like busting my ass in this cold weather.

MOP

[Guido]

Hell yeah. Get some speed work in there. I love HIIT and nothing kicks your ass more than 400m sets!

[MasterOfPuppets]

Hell yeah. Get some speed work in there. I love HIIT and nothing kicks your ass more than 400m sets!

Thanks Guido. I am only really doing speed work because I have nothing else to do for 2 weeks until track starts. :D I am hoping their lifting program will be good at the school. The 400m will definitely kick my ass, especially because I haven't sprinted for a while due to injuries/ bad weather.

Thanks for the comment. :)

MOP

[Detard]

great work in here man.

[MasterOfPuppets]

great work in here man.

gracias senor.

Diet today-

1: 6 egg whites, 4 slices turkey bacon, 2 tbsp. natty pb
2: (pre-workout) 1c oats, 1/4lb. ham, 1c mixed veggies
3: (post) whey in water, a granola bar
4: 1 chicken breast, 1c mixed veggies
5: 1/4lb. roast beef, 1c mixed veggies
6: 4 hardboiled eggs

Protein: 223g
Carbs: 96g
Fat: 116g
Fiber: 22g

All those veggies payed off. :D It was easy to eat that many veggies cause I had the day off from school. Tomorrow I will cheat/ carb up. I gotta finish off my Valentine's Day candy. :D

MOP

[MasterOfPuppets]

Tempo
5x100m @ around 75%

1x100m 100%

Workout time: took around 25 minutes
Sleep: 9 hours
Energy: 9/10 going in 3/10 at the end
Soreness: none

Comments:
wow I am out of shape rofl. I'd normally do twice that volume @ 75% and my 100% time was 14 seconds flat. I was kind of expecting this because I haven't done any real cardio for a long time. I was pooped after this. My parents were talking about getting a stationary bike, so we'll see how that works out.

Weigh-In
179.5

MOP

[MasterOfPuppets]

Deads- Speed Work + misc.

Speed Sumo Deads
185x1
185x1
185x1
185x1

Power Shrugs
205x5
215x5
215x5

Sumo Deads
255x1
275x1


Workout time: short (30 minutes give or take)
Sleep: 9 hours
Energy: 5/10
Soreness: none

Comments:
This felt alright, not much energy though. I am probably going to max out on all three lifts, as if at a meet, with 3 attempts in this order: parallel squats, bench, deadlifts, and will probably get videos of each. My diet will be 100% clean for the next month or so because I am trying to shed some bodyfat. Then track season starts on the 26th, and I am not sure what the coaches will have us do in terms of lifting.

MOP

[MasterOfPuppets]

Tempo

6x100m @ 85% or so

45-60s rest between runs.

Workout time: pretty short
Sleep: 8 hours
Energy: 8/10
Soreness: none

Comments:
This felt good. I concentrated on form. My conditioning is slowly returning. Next time I do these I will go for 10 or 12. I have to be careful because I am stil running on concrete. Tomorrow will most likely be HIIT if I feel up to it.

MOP

[Guido]

The HIIT and lifting workouts are looking ace. Diet is spot on. Are you pretty much sticking to the same diet everyday? How many calories on average are you taking in?

[MasterOfPuppets]

The HIIT and lifting workouts are looking ace. Diet is spot on. Are you pretty much sticking to the same diet everyday? How many calories on average are you taking in?
yup, same diet everyday for the most part. I haven't actually averaged it out, but I would say on average I am taking in like 2300 cals a day. (as a guess)

thanks for the comment.

MOP

[MasterOfPuppets]

http://www.youtube.com/watch?v=HwoGr_3ut_c

there's a clip for you all. :)

MOP

[Detard]

good work. i just watched a few of your videos. looks solid man!

[MasterOfPuppets]

good work. i just watched a few of your videos. looks solid man!
thank you. :)

A little update:

going to the orthopaedic on Monday because of my friggin knee. I think I just did something to one of the collateral ligaments (the inner one) of my right knee, but we'll see. My first track practice is on Monday as well, so I gotta leave that early. My diet went to the ****ter over this weekend. I probably ate 5000 calories yesterday and around 3000 today (still going though lol). Once I start lifting/ going to practice though I'll be good to go.

MOP

[MasterOfPuppets]

Ok so here are all the lifts that I will be testing TOMORROW for track:

Ab machine
Back Squat
Flat Bench
Tri cable machine
Clean and Jerk
Cleans
DB bench
DB lunge
DB military
Front Squat
Incline Bench
Jammer
Lat Pulldown
Leg Curl
Push Press
Rows
Snatch

I am a little uneasy because of my knee, but I will play it safe as it feels pretty good.

MOP

[MasterOfPuppets]

I did some "random" stuff today.

Bench Press:
135x8
135x6

Power Cleans:
131x5
131x5
131x5

Squats (parallel):
185x8
205x6

Jammer:
70x8

This felt good lol. Bench felt weak, pcleans felt light, squats felt alright. The jammer is so fun haha.

I got my little sister to run over to the library and check some books out for me:

Moby Dick
Animal Farm
Robin Crusoe

I look forward to reading something extracirricularly for the first time in a while.

MOP

[jalal90]

the numbers look great! bin doin some reading in here! nice job man good luck

[MasterOfPuppets]

the numbers look great! bin doin some reading in here! nice job man good luck
thanks dood. I'm still nowhere near where I want to be strength wise.

today's workout:

Bench Press:
135x8
135x6
First set easy, second set hard.

DB Bench:
35x10
40x10
Pretty easy.

Seated Military Press:
45x8
Kinda hard for the last 2 reps

Power Cleans:
133x3
133x3
133x3
133x3
A little hard. Was concentrating on form

Jammer:
70x8
I could up the weight

Overall a decent workout. I hate the football players lmao. They line up right in the squat rack, and then do front squats. I still feel out of place in the school gym.

MOP

[MasterOfPuppets]

yesterday in practice we jumped some rope:
100 jumps no messing up, if we messed up we started over
200 jumps " " " unless @ 100, then start from there
25 jumps on each individual leg, no messing up or you start over
100 jumps same as before
then some "slalom" jumping (side to side)
then "Rocky style"

Today

DB Bench:
40x10
45x8
Nice.

Barbell Bench:
135x7
135x8
140x5
A little fatigued here

Parallel Squats:
185x8
205x6
220x6
Had more in the tank

Power Cleans:
I can't remember the weight lmao. I am pretty sure it was only 111lbs.

111x5
111x5
Much more in the tank

Comments:
I can't wait to get a sheet, so my program is all set up for me. Although I do enjoy doing this, I am afraid I will get bored haha. I am getting used to lifting in the weight room. Luckily there weren't the ******ed football players lined up in the squat rack today.

overall: 8/10

MOP

[Detard]

nice squatting mop.

[MasterOfPuppets]

thanks. :)

practice today was fun, we got donuts, jumped some rope and ate more donuts and then threw.

MOP

[MasterOfPuppets]

teh workout today (in no particular order):

DB Bench:

40x8
Easy

DB Seated Military:

45x5
45x4
Hard.

Flat Bench:

140x6- PR + 5lbs.
145x2
On the second set the collars were different weights, so I stopped cause it was unbalanced

Power Cleans

111x5
133x5
133x5
Felt good.

Squats:

205x5
215x5
225x3- PR + 5lbs.
215x2
I was beat on the last set of squats lol.

Felt pretty good. I should bump the weight up on some stuff.

MoP

[MasterOfPuppets]

Flat DB Bench:
50x8
Not too hard, just hard to get up.

BB Bench:
135x8
140x5
Would've had more on 145 but someone made me laugh and I just racked it.

Conventional Deadlift:
205x6
205x6
235x6
235x6
I think I had a little more in the tank. Been a while since I went conventional

Seated Military Press:
40x8
Cake

Cable Rows:
130x8
Easy

Overall a pretty good workout. Didn't squat because the arches and the balls of my feet were sore from some new shoes. :(

MOP

[Detard]

2 bench sessions in a row? what program you on? nice past 2 sessions.

[MasterOfPuppets]

2 bench sessions in a row? what program you on? nice past 2 sessions.
they are full body workouts

thanks

MOP

[MasterOfPuppets]

Barbell Bench:
150x5
150x5
150x5
150x5
150x3
I was fatigued the last set.

Squats:
200x5
205x5
205x5
205x5
205x3
Coulda gotten 5 reps the last set. Darn stomach...

Power Cleans:
133x5
155x0
155 was too hard after squatting.

Comments:
Shouldn't have eating pizza for lunch lol. I was lifting hard. I am tinkering around with this thing called "the Texas Method."

MOP

[MasterOfPuppets]

Today was kinda a dick- around workout (no homo). I will actually not use the Texas method. I finally figured out how to plug my numbers into the computer spreadsheet that is used for our football team, so I will just use that starting the Monday I get back from spring break. (A week from this coming Monday)

Today's workout:

DB Bench:
45x8
50x8
Easy to get up.

Conventional Deads:
135x8
225x5
245x5
255x5
Not too hard til last set.

Front Squats:
95x8
100x8
Way too easy- I just hadda get used to this.

Barbell Bench:
145x6
145x6
Pretty easy.

Comments:
good stuff.

MOP

[MasterOfPuppets]

Squats: 205x5/ 225x2

DB Military Press: 45x4, 40x6

BB Bench: 135x5/ 175x1/ 185x1

Power Cleans: 135x3/ 135x5

Comments:
Spring break starts. I will be kicking my own ass during the week off methinks. I am so sick of my current self.

MOP

[MasterOfPuppets]

Okay so here's a small update:

I didn't lift on Monday because I went to NIU with my cousin to see the campus/ some of the college. It was pretty big lol. I wanted to lift today, but was afraid I wouldn't recover for tomorrow's workout so I will just continue lifting tomorrow. I am on spring break, so idk how clean my diet will be from here til the end of the week.

I will begin a maintainence diet like I would normally do, as I have not been on a consistent diet. I am not going to follow the school's weight program, but base mine off of theirs. I am just going to keep getting stronger, and actually keep track of my lifts and try and set PRs, as I have not really been doing that either lol.

see you all later.

MOP

[MasterOfPuppets]

Box Squats: 135x3/ 175x1/ 205x1- match PR

Power Cleans: 135x2/ 155x1/ 155x1- PR +20lbs. (I think)

Jerks: 45x3/ 95x1/ 105x1- PR (I think)

Comments:
Box Squats felt easy as cake, and way faster than I remember my last 205 PR. On cleans, the first 155 was sloooowwww, but the second popped up. On jerks in the warmup set 45x3 I hit my chin with the bar on the second rep lol. These seemed to pop up.

Starting next week, Friday will be like my PR day.

MOP

[MasterOfPuppets]

BB Snatch: 45x3/ 95x1/ 95x1

High Pulls: 95x4/ 105x4

BB Flat Bench 135x3/ 175x1/ 185x1/ 190x0

Comments:
Pretty easy workout overall. Snatches were not very explosive, neither were high pulls. Bench went well I think. I was tired when I woke up today. =/

MOP

[MasterOfPuppets]

Power Cleans: 135x5/ 135x3/ 135x3
Good

Parallel Squats: 205x5/ 205x5/ 205x5
Gotta sit back more.

Flat Bench: 145x5/ 145x5/ 145x5
Knurling was pretty rugged. Oh well

Medicine Ball Decline Situps 5lbs. x 15

Hammer Chins: BWx2/ BWx3
Did these for ****s and giggles.

Overall a good workout.

MOP

[MasterOfPuppets]

DB Military: 40x8/ 40x8

Front Squats: 110x8/ 135x8/ 135x6- both collars uneven weight

DB Bench: 45x8/ 50x8

Deadlift: 225x5/ 245x5

Power Clean: 135x3- wanted to do hang cleans here

We were supposed to have a meet today, but we didn't so I wasn't as prepared as I shoulda been.

MOP

[MasterOfPuppets]

BB Squat: 135x8/ 210x5/ 210x5 + 5lbs. from Monday

BB Bench: 150x5/ 150x5/ 150x5 + 5 from Monday

Power Cleans 135x3/ 155x1/ 135x3

Hammer Chins BWx4 +1

Cable Pushdowns 120x8

MOP

[MasterOfPuppets]

Box Squat: 135x3/ 185x1/ 205x1/ 225x1 PR + 20lbs.

Power Clean: 135x2/ 160x1 PR + 5lbs.

Comments:
I had some stuff to do today, despite getting out of school early because of a power outage. Plus, I didn't have a lot of equipment I otherwise would. That's why the workout was short.

MOP

[MasterOfPuppets]

Wasn't supposed to lift today but I did cause the rest of the team did. I just did some fun stuff, nothing too taxing.

Hammer Chins: BWx4/ BWx3

Clean and Jerk: 95x3/ 105x3

Snatch: 65x3/ 65x3- learned form from a coach.

MOP

[Stumprrp]

great workouts in here MOP

[MasterOfPuppets]

Thanks stump.

MOP

[MasterOfPuppets]

today:

Power Cleans: 135x3/ 135x3

Snatch: 95x3/ 95x3

Clean and Jerk: 95x3/ 105x3

Bench Press: 175x1/ 135x8

I ****ed up my ankle in gymnastics in gym class. i was coming out of a (practice) handspring and as I was coming over the mat. I landed on my foot, which was sideways and I heard a pop. I just kinda had to sit down and then limp away, and idk how serious this is, but I doubt it's bad because I could do some lifts today (not squats). Sucks how I post pics up, one of my goals for competition is to stay injury free, and I injure myself right away. :( Whatever.

I am going to an invite for track tomorrow, so we'll see how that goes... I am aiming to throw 30 feet.

MOP

[MasterOfPuppets]

1st throw: scratch
2nd throw: 25'
3rd throw: scratch
4th throw: 27'

I was shooting for 30, and if i hit that 32. that sucks. on my first throw, i probably hit 31' or so, but my left foot just GRAZED the toeboard. :(

My ankle was well enough that I ran the fatman 400. (4 throwers run a 400m relay with a shotput in hand)

MOP

[MasterOfPuppets]

I have been lifting just not recording anything.

Barbell Snatch: 95x3, 105x3, 105x3, 135x0- someone put 2 10lbs. plates on the bar when I got a drink. Almost fell on my head...

Front Squats: 135x5, 145x5, 155x5

Dumbbell Bench: 40x8, 50x6

Hammer Chins: BWx4- almost had 5

I blame my lack of energy in this workout to my less-than-filling preworkout meal.

MOP

[MasterOfPuppets]

Barbell Squat: 205x5/ 235x3/ 255x1/ 245x1- missed 2nd rep

Clean and Jerk: 95x3/ 105x3/ 115x3

Barbell Bench: 135x8/ 155x4/ 160x2- missed 3rd rep

Hammer Chins: BWx4

Misc arm work: I think it was 2 sets total lol.

Barbell Shrugs: 135x8

Today felt EXCELLENT. On top of me getting stronger, I feel like I am getting leaner as well. I'm probably gonna run a 1/2 mile tomorrow. I gotta hop the fence to get to the track...

MOP

[MasterOfPuppets]

Power Cleans: 135x3/ 140x3/ 155x3

Barbell Flat Bench: 135x7/ 155x3/ 160x1

Squat: 205x4/ 235x3/ 260x1- PR

Hammer Chins: BWx4- almost had 5

MOP

[MasterOfPuppets]

Today I was supposed to run 1.5 miles with my gym class, but I forgot my gym suit, so I just kinda sat around. I will be sure to get my suit for Thursday.

I am gonna try and get a sprint workout tomorrow, but idk if I will get enough sleep to do it. We are also swimming in gym class, and I will lift tomorrow, so I'm gonna be very active lol.

Diet:
1: 2 eggs, 1 white, 1/2c oats, 1 scoop whey
2: 4 low fat cheese sticks
3: ham sandwich on wg bread
4: 5 slices turkey bacon, 1 scoop whey, 2 tbsp. natty pb
5: chicken, 1/2c veggies
6: natty pb

MOP

[MasterOfPuppets]

Didn't sprint today, but did swim.

Front Squats: 140x8/ 155x8/ 165x6

Snatch: 105x3/ 105x3/ 110x3

DB Bench: 45x8/ 50x8/ 55x6- PR??

Rope Pushdown: 70x12/ 70x12/ 100x12

DB Curls: 35x4/ 30x8

Hammer Chins: BWx3

Comments:
Maybe it's because I never do arm work, but my arms are tired lol. Everything felt pretty good.

Diet:
1: 4 egg whites, 2 tbsp. natty pb
(after swimming ate half a granola bar, nature valley)
2: 4 ff cheese sticks
3: ham/ cheese sandwich
4: ham/ cheese sandwich (pre-wo)
5: (post) 1 scoop whey, 1/2 granola bar, 2 slices bologna, 1/2c mixed veggies
6: chicken breast, 1c mixed veggies
7: maybe some tuna, maybe some pb can't decide lol

So uh... the cicadas are coming on the 22nd I think. I will probably take that as a cheat day, you know cover em in chocolate or whatever. That's gonna be fun lol.

MOP

[MasterOfPuppets]

Today in gym we were supposed to run the lake (1.5mi) but my gym teacher locked all his stuff in his office, so we just ran a 400m dash and then played ultimate. Good times.

Here's my diet:
1: 1 egg, 2 whites, 1/2c oats
(had a granola bar after gym class)
2: 4 lf cheese sticks
3: ham/ cheese sandwich
4: 1 egg, 4 whites, 1c mixed veggies, 1tbsp. pb
5: some kinda lean meat, 1c mixed veggies
6: 1 packet of tuna, 1 slice of cheese, tbsp. of natty pb

MOP

[MasterOfPuppets]

Today:

Barbell Squats: 225x3/ 265x1 PR +5/ 225x5

Clean and Jerk: 95x3/ 105x3/ 115x3

Barbell Bench Press: 135x7/ 155x2/ 145x4/ 135x6

Hammer Chins: BWx5 PR +1 rep/ BWx5

Comments:
This was a good workout. I was tired as hell today and still got some good PRs. My arms were still kinda tired from Wednesday, and my benching felt terribly weak. I am also having a good day with nutrition.

We had a shooting threat at our school, one of three threats within the past 2 months, one being a bomb threat and the other a shooting/ bomb threat. This is pathetic- they had to search our backpacks and **** on the way into school. I hope whoever is doing this gets caught and spends some serious time in prison.

MOP

[MasterOfPuppets]

Weigh-In

178lbs.

This won't last for long lol. I am giving blood today so I will be eating sugary foods, and then I am going to a graduation party for my cousin later on.

MOP

[MasterOfPuppets]

Power Cleans: 135x5/ 155x3/ 155x3/ 165x2

Squats: 225x5/ 245x3/ 270x1 PR +5lbs.

Incline DB Bench: 35x12

Pec Deck: 90x5

Comments:
Squat PR is what I was mostly focusing on. All the benches were being used continuously, and I didn't feel like benching so I just threw in the incline db. Cleans were good.

I went to pick up a job application at the library and the lady there thought I was a college student. Good stuff. :)

MOP

[MasterOfPuppets]

Gym class running: 18:45

Ran the "extended" lake run today. This means like 1.6-8 miles or so. I ran too hard in the first like 2 minutes, so I couldn't keep a good pace up.

MOP

[MasterOfPuppets]

Front Squats: 135x8/ 155x8

Barbell Snatch: 95x3/ 105x3/ 110x2 (I have been counting the weight wrong- this IS a PR.

Dumbell Bench: 45x8/ 50x8

Hammer Chins: BWx5/ BWx4

Comments: good recovery workout.

MOP

[Bako Lifter]

Doin' a good job in here man.

[MasterOfPuppets]

Doin' a good job in here man.
Thanks man. I appreciate the kind words. :)

MOP