9/7/09 Workout B Session 10
10 min warm up - Eliptical and Rotator cuff
BB Bicep Curls Super setted with Side Raises
40x12, 50x10, 60x8
15x12, 17.5x10, 20x8
No squats today, too much drunk this weekend. Back to squatting Wednesday at 270.
9/9/09 - Workout A Session 11
25lbs x 12/12/12
Bodyweight 197! This morning, 3 more pounds then I'm back at two hundo! I'm definately looking and feeling alot bigger and leaner this time around the 200 mark so my training and diet must be working. Legs are tight as **** though and I got my bachelor party tomorrow so not much recovery on the horizon.
9/11/09 Workout B Session 12
bw 10/10/10 PR!
I dont know when all the PR are starting, pretty sure nearly all this stuff is PR territory at this point raw and with good form. I'll have to check old logs.
9/14/09 Brief deviation from the normal prgram
Sprained my ankle real bad this weekend so I didn't squat. Nor, did I do any SS stuff basically wandered around and did stuff i haven't done in forever.
Hammer Strength Incline machine
90lbs x10 x7 x5
Lat Pull downs
160 x 10 x10
Cable straight bar curls
Silly Iso curl machine
Still happy with the Dips PR. 35x 10/10/10 gonna do 12/12/12 later this week then try 45 next week. Strong dips = strong bench and bench chest.
Unilateral shoulder press machine
Almost 12 12 12 PR with chins, get'em friday. My shorts got stuck on the assisstance knob thing on like the 3 rep and I had to stall to pull it off and it killed my momentum. Get antsy not squatting can't wait til this ankle is healed.
Short and sweet today. Still being bother by this ankle although an brace is helping.
10 minutes dynamic warm up- rotator cuffs, bodyweight squats, etc...
15 minutes foam roll
10 min. static stretching
Body weight squats felt alright on my ankle, going to try and do some light weight squatting tomorrow to find out where this is at.
9/21/09 Workout B Session 13
BW 12/12/10/5 (damn so close)
Body weight was 199 this morning.
Last edited by Ajack; 09-23-2009 at 06:46 AM.
killin the squats...nice work
9/23/09 -Workout A Session 14
My brother and I are a little banged. We've both been making great progress and are happy with the way our training is going. That being said we both feel like it's time for a deload/off week to recover before we move into our next cycle of training. Also, we'll be switching gyms and most likely training styles. Currently we're at a commercial gym and recently I got in contact with a gentlemen who owns an awesome power gym called pure sports and fitness. Ironically it's about 15 minutes closer to home and alot more on the way. There's a ton of strong people there. The owners son is at 242 and squats and pulls over 600.
Training is going to look like this for the next couple weeks
Next week is off week. May do some tire pulling and tons of stretching and foam rolling.
Week after that, Test our 1RM's for squat DL bench and press at the new gym to base our future training off.
3rd week another off week becuase it's my honeymoon =).
4th week Will do a speed days for squat/dl and Bench then 5/3/1 day for those also split into 4 days per week. Look something like this
Lower Accessory GHR, Reverse Hypers
Upper Back Accessory
Should work out well. Going to be using 5/3/1 instead of ME conjugate movements because as for right now raw strength and size is the goal.
Still debating on whether to continue SS or move to the above workout. I feel like I still have tons of progression left in linear mode and haven't even utililized front squats or power cleans to this point. Still would like to check my maxes soon though.
9/26/09 Workout B Session 15
25minutes Bike warm up
Press is starting to slow down but I have no fear. After a nice off week I'll be fine with it again. Today was the first time ever doing front squats and power cleans. The front squats aren't too bad. Obviously I did these light as hell today, and really need to work on my grip/bar placement. No knee pain or anything so that's good. The power cleans f'ing kick your ass. Also, did these light today as I really need to learn the movement a lot better. I think I have the pull part down, jumping at the right time and catching it on my shoulders but, I feel I need to absorb the landing alot better with my legs. These made me feel weak as **** today and REALLY take alot of effort. I think replacing the rows with these for a while will definitely benefit me well and should pay almost immediate dividends. We'll See!
After todays workout got some good recovery in too.
Cold water swimming immediately after workout 30minutes
15minutes hot tob
10 minutes cold
10 minutes hot tub
Stretched everything I could think of for static stretches of 30 seconds.
I really feel excellent after this. Super limber too. This weekend I'm going to try and eat tons of fruits and veggies and stay away from much of the processed crap I've been eating to help clean out my system. Also, plan on drinking plenty more water as well and getting some great sleep. Tomorrow, I'll take a nice walk and foam roll and stretch for a while too.
As for the deload week next week I plan on dragging the sled 3 days with plenty of stretching and foam rolling.
9/29/09 Deload work
20 Minutes bike
95lb power cleans 3x6
DB Curls 3sets 20 reps
Satic DB Holds 30 seconds
60 Minute deep tissue sports massage.
This was extremely painful, found knots that were so evil. Should really help recovery for sure.
10 minutes Bike
5 minute dynamic warm up
405x Missed (over zealous spotter pulled me up too quick)
405x didn't have it at all
2 plates x30
4 plates x20
45 Degree Back Ext
35lbs on my head x10 x8
365 wasn't too bad, maybe would have got the first 405 but spotter grabbed me too quick. I'd estimate my 1RM to be somewhere around 385-390? Just a number to keep as a reference no real truth behind it. Leg Presses used as an accessory and the high reps were brutal. And on the back extensions I turn my feet out a little to hit my glutes hard, they're weak, period. NO bout a doubt it. Bench testing tomorrow.
Last edited by Ajack; 10-05-2009 at 06:33 PM. Reason: spelling
Liking the consistent efforts Ajack, props.
10/6/09 Bench testing
Rotator Cuff warm up
Pec Dec Flyes
3 Sets 20 reps
Rope Push Downs
10/19/09 Workout "A" 15
SSB Low Box Squats
Dips 25x x10 x10 x10
New gym today, now have chalk, reverse hyper, swiss bar, cambered bar, SSB, and two normal racks. For about the same price. GPP is way down now though after these last couple weeks off. Need to step up the tempo of our workouts.
10/21/09 Workout B
Bunch of warm up sets
Front back side side 10lbs x 15,12,10
Some biceps curls
Front squats second set gave me a nice exersion head ache so I quit immediately. Everything else was fine til the 3rd set of power cleans, didn't wanna take the chance and be sidelines for weeks like the last time this happened. I must remember to breathe correctly!
Sessions are looking very nice man.
10/26/09 Workout B Session 17
bw x15 x7 x5
Needs moar fuud!
10/28/09 Workout A session 18
decline sit ups
10lbx15x2 4 directions
Was tired and beat down today. Fought hard to get through this workout. But I made it and proabaly was the vfirst time I fought as hard as I did and i felt quite accomplished afterwards.
Fine efforts for both days Ajack.