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Thread: Mike's Training Journal

  1. #1426
    Ex-Manwhore KingWilder's Avatar
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    Week 1 85%- Horizontal Push/Pull

    Incline Bench
    135x8
    155x5
    165x3
    175x5/5/5/5/5

    BB BO Row

    135x8
    155x5
    165x3
    175x5/5/5/5/5

    Low Incline Alt. DB Bench

    60x8/8/8

    DB BO Row
    65x8/8/8

    Ghetto T-Bar Row

    95x12
    145x12/12

    Flat Bench Cable Fly
    20x12 ea side (3 sets)

    Kettlebell Decline Crunch
    30x8 ea side (2 sets)


    Feelin' good so far...can't wait until the first 2 ramp up weeks are done so I can start throwin' some weight around. Started taking RESULTS again...added Maximus back in PWO too.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  2. #1427
    Ex-Manwhore KingWilder's Avatar
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    Week 1 85%- Quads/Biceps

    Seated DB Curl
    30x8
    35x3
    40x5/5/5/5/5

    KB Swings, KB Snatches, and mobility work during curls for warm-up

    Front Squat
    85x8
    115x5
    135x3
    155x5/5/5/5/5

    Incline DB Curl ss w/Close Grip Pulldown
    20x8/140x8
    20x8/145x8
    20x8/145x8

    Leg Extension
    85x12 ea leg (2 sets)

    Back Squat
    135x8
    155x8/8

    BB Walking Lunge
    80x20 steps
    80x20 steps
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  3. #1428
    Ex-Manwhore KingWilder's Avatar
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    Week 1 85%- Vertical Push/Pull

    Clean&Press
    95x8
    115x5
    125x3
    135x5x5

    Weighted Chins
    BWx8
    50x5x5

    Rack Chins
    45x8/8
    55x8

    Oly Bar Corner Press
    +45x8 ea arm
    +55x8/8 ea arm

    Seated Arnold Press Superset w/Lateral Raises
    35x10/20x10
    40x10/15x10

    Random Ab Stuff
    ---------------------------------------------------------------------
    Week 1 85%- Hamstrings/Triceps

    Deadlift
    185x6
    225x5
    245x4
    285x5x5

    Weighted Dips

    BWx8
    +45x5
    +70x5
    +80x5
    +90x5
    +100x3 (bah!)
    +90x4

    Romanian DL

    185x10/10

    Leg Ext

    100x12 ea leg
    100x12 ea leg

    Rev. Hyper Ext

    x12/12/12

    Close Grip Bench

    165x7
    (skipped other sets...shoulder was feeling the dips badly, didn't wanna press it)
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  4. #1429
    WBB Team Captain Coke's Avatar
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    Doing exceptionally well man, liking this stuff.

  5. #1430
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke...it actually feels surprisingly good to be back to this setup

    Week 2 90%- Horizontal Push/Pull


    Incline Bench
    135x8
    155x5
    165x3
    185x5/5/5/5/5

    Ghetto T-Bar Row
    115x8
    160x5
    180x5/5/5/5/5

    Low Incline Alt. DB Bench
    65x8/8/8

    DB BO Row
    70x8/8/8

    BO BB Row
    140x12/12/12

    Flat Bench Cable Fly

    22.5 (ea side) x12
    22.5 (ea side) x12
    22.5 (ea side) x9

    Random Ab Stuff


    Averaged 3500 calories last week and didn't gain a single pound (slow bulking sucks)...increasing slightly and taking it one week at a time.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  6. #1431
    Ex-Manwhore KingWilder's Avatar
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    Week 2 - 90% Quads/Biceps

    Front Squat
    95x8
    115x5
    135x3
    165x5/5/5/5/5

    Seated DB Curl
    30x5
    35x5
    45x5/5/5/5/4

    ATF Back Squat
    155x8/8/8

    Incline DB Curl/superset with Close Grip Pulldown
    25x8/145x8
    25x8/145x8

    _________________________________________________________-

    Week 2 - 90% Vertical Push/Pull

    Clean & Press
    90x8
    110x5
    140x5/5/5/5/5

    Weighted Chin-Up
    BWx8
    55x5/5/5/5/5

    Oly Bar Corner Press
    50x8 ea arm (3 sets)

    Rack Chin

    55x8/8/8

    Arnold Press

    35x12

    __________________________________________________________

    Week 2 - 90% Hamstrings/Triceps

    Deadlift
    135x6
    225x5
    245x4
    295x5/5/5/5/5

    Weighted Dip
    BWx8
    25x5
    50x5
    80x5/5/5/5/5

    Ring Push-Ups (feet 6" above rings)
    BWx10/10/10

    Romanian DL
    190x8/8
    Last edited by KingWilder; 01-31-2009 at 03:40 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  7. #1432
    Crikey, its a 30 foot ape! Kong's Avatar
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    Looking good mate
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #1433
    Ex-Manwhore KingWilder's Avatar
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    Been a loooong time...figured I'd update with last week and part of this one

    currently doing the CrossFit Strength Bias and loving it...strength is up, conditioning is improving, weight is fixed (178) but I can tell I'm losing fat.

    Past Week (work sets only)

    Monday 3/16

    Front Squat
    155x3
    165x3
    175x3
    185x3
    185x3

    ATF Back Squat
    165x20

    Fran 21-15-9
    75lb Thrusters
    Pull-ups
    (legs killed this for me)
    7min 5 sec.
    --------------------------------------

    Tuesday 3/17

    Press
    105x5
    115x5
    125x4 (trying for 5)

    Weighted Pull-Up

    +50x5
    +70x5
    +90x4 (trying for 5)

    12-9-6 (1 min rest between)
    95lb Press
    12, 6/3, 4/2

    12-9-6 (1 min rest between)
    +30 Pull-Up
    12, 5/4, 4/2

    10-9-8-7-6-5-4-3-2-1
    225lb DL
    Elevated Push-Ups
    8min 15 sec.
    --------------------------------------
    Thursday 3/19
    Squat
    200x6

    Bench

    215x3
    230x3
    240x3

    Bench 12-9-6 (1 min rest between)
    180lbs
    12, 6/3, 4/2

    Max Rounds in 10 mins.
    10 Cleans, 135lbs
    5 Muscle-Ups
    3 Rounds + 9 Cleans
    -------------------------------------------

    Friday 3/20
    Light Cleans (warm-Up)

    Deadlift
    275x3
    295x3
    315x3
    330x3
    355x3 (PR at BW, best in awhile)

    15-12-9 (1 min rest between)
    255lb Deadlift
    15, 12, 9 (all unbroken....****ing sucked)

    Skipped MetCon
    ------------------------------------------
    Sunday 3/22
    30 Box Jump
    30 Jumping Pull-ups
    30 KB Swings
    30 Lunges
    30 Knees to elbows
    30 push press, bar
    30 back extensions
    30 wall ball, 20lb ball
    30 burpees
    30 double unders
    16min 12 sec.
    -----------------------------------------
    Monday 3/23
    Front Squat
    160x3
    175x3
    185x5 (PR)

    ATF Back Squat

    165x20

    Grace
    30 C&P, 135lbs
    5 min. 59 sec. (PR)
    Last edited by KingWilder; 03-23-2009 at 12:51 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  9. #1434
    Ex-Manwhore KingWilder's Avatar
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    Tuesday

    Shoulder Press
    95x5
    110x5/5/5
    (shoulders fried from Grace yesterday...couldn't attempt a 5RM)

    12-9-6 (1 min rest between), 95lbs
    11/1, 9, 6

    Chin-Up
    +50x5
    +70x5
    +90x5 (PR)

    12-9-6 (1 min rest between), +30lbs
    12, 9, 4/2

    Put off Metcon until this morning....

    5 Rounds For Time
    5 Deadlifts, 275lbs
    10 Burpees
    Time: 5min. 47sec. PR!! (by ~3 min)

    Shocked by my PR....it's the hardest I've pushed myself on this WOD..probalby an improvement too since I did it alone and not after strength work.
    Last edited by KingWilder; 03-25-2009 at 09:16 AM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  10. #1435
    WBB Team Captain Coke's Avatar
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    Super seeing you update this thing, props on making continued improvements man.

  11. #1436
    Ex-Manwhore KingWilder's Avatar
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    quick one today

    Deadlift
    275x3
    295x3
    315x3
    335x3
    360x3

    Deadlift 15-12-9
    265x15
    1 min rest
    265x7/3/2
    1 min rest
    265x4/3/2
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  12. #1437
    WBB Team Captain Coke's Avatar
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    Great day of deads dude.

  13. #1438
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke

    Tuesdays:

    Weighted Pull-Ups
    +25x5
    +50x5
    +70x5
    +90x5
    +90x3

    Max Pull-Ups
    x25
    1 min rest
    x10
    1 min rest
    x9
    HA...rounds 2 and 3 sucked

    Press
    95x5
    110x5
    125x5 (PR)

    12-9-6 Press
    95x12
    1 min rest
    95x7/2
    1 min rest
    95x6

    I've been skipping the MetCon/Conditioning stuff lately....hopefully tomorrow I'll get back into them. Next week I'm supposed to test my 1 Rep Maxes, which will be good because I haven't done that in a long time.

    After that my plan is to finish up the month of April doing the CrossFit Strength Bias, 4 weeks of Ultimate Diet 2.0 to lean up for summer in May, and then I'll probably shift back to the CrossFit Strength Bias again.
    Last edited by KingWilder; 04-01-2009 at 10:50 AM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  14. #1439
    WBB Team Captain Coke's Avatar
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    Great job with the pullups and pressing sets.

  15. #1440
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke

    Front Squat
    135x5
    155x5
    160x5
    175x5
    190x5 (PR)

    Bench Press
    135x6
    155x5
    165x4
    195x5
    215x5
    230x4

    12-9-6
    185x12
    1 min rest
    185x4/2/1/1/1 (bah)
    1 min rest
    185x3/2/1

    Still no MetCon ha....
    Last edited by KingWilder; 04-02-2009 at 12:22 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  16. #1441
    Ex-Manwhore KingWilder's Avatar
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    Warm-Up
    Handstand/Handstand Push-Up Practice
    Muscle-Ups
    Jump Rope
    KB Swings

    Power Cleans

    135x5
    155x5
    165x5
    175x5

    Deadlift
    225x5
    275x5
    315x5
    315x5
    245x20

    Foam Rolling for cooldown
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  17. #1442
    WBB Team Captain Coke's Avatar
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    Numbers are damn good, the high rep deads are ill.

  18. #1443
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke

    This week is Max Attempt week

    Front Squat
    95x5
    135x5
    155x3
    175x3
    190x1
    205x1
    215x1
    225x1 (PR)
    *went up smoothly, but it was enough of a mental barrier to get past to front squat 225...figured I wouldn't push it

    20 Rep Back Squat

    170x20 (PR)

    This is really all I had energy for...my legs are toast, but this should be a good week for PR's!
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  19. #1444
    WBB Team Captain Coke's Avatar
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    Excellent day with the squats Mike.

  20. #1445
    Ex-Manwhore KingWilder's Avatar
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    Thanks as usual Coke

    Press
    70x5
    85x5
    95x3
    115x1
    125x1
    135x1
    145x1 (PR)

    12-9-6 (1 min rest between)
    95lbs - 12, 9, 4/2

    Weighted Chin-Ups

    +25x5
    +50x5
    +70x1
    +90x1
    +100x1
    +115x1
    +125x1 (PR)

    Max Rep Pull-Ups (3 rounds, 1 min. rest between)
    27, 14, 12
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  21. #1446
    Ex-Manwhore KingWilder's Avatar
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    Starting the Ultimate Diet 2.0 again this upcoming week

    weight is around 180 (2lbs higher than the last time I did this). I look more muscular and am stronger than the last time I attempted it, so I'm hoping the ending results will be that much better)...shouldn't take me more than 6 weeks max to get where I want.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  22. #1447
    Ex-Manwhore KingWilder's Avatar
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    Monday start weight was 183.4, down to 175 this morning after 2 days of depletion and one day of cardio

    Tension Workout

    Squat
    185x10
    175x12

    Power Clean & Press
    135x8/7

    Deadlift
    245x12/10

    Bench
    185x12/6

    HS Iso-Lateral Row
    95ea side x 12
    105ea side x 12

    Single Leg Leg Ext.
    85x12/12

    Single Leg Leg Curl
    45x12/12

    DB Incline Bench (alternating)
    55x12/8

    Rack Chins
    x12/12

    Crunches
    x12/12

    Did Biceps and Triceps too...forgot the numbers

    Carb load has begun...
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  23. #1448
    WBB Team Captain Coke's Avatar
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    Good luck with the new diet bro.

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