Bench 45 x 15 x 1 675 95 x 5 x 1 475 135 x 5 x 1 675 185 x 3 x 1 555 225 x 2 x 1 450 255 x 1 x 1 255 275 x 5 x 2 2750
Close Grip 250 x 5 x 2 2500
Incline 175 x 5 x 2 1750
Light Band Pushdowns 12 x 3
Serial Killers 10 x 2
Total Reps 68 Total Volume 10141
Bodyweight: 250.5 Completition: 1hr Notes: Everything felt great and the last rep of both bench sets I had a nice long pause. The close grip work is going really well and I feel like I am getting much stronger here.
I have been looking and I think that I am going to compete in the April IPA Lexen Xtreme Spring Classic. I wanted to go to York, but this is half the drive and I am broke right now. The $100 enrollment that they normally have at the Lexen Meets will be rough enough. Start saving now. It is also an IPA qualifier.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 4 Day 4 Deadlift Fri Oct 02, 2009 3:28 pm
Deadlift 45 x 10 x 1 450 135 x 5 x 1 675 225 x 5 x 1 1125 315 x 2 x 1 630 405 x 1 x 1 405 455 x 3 x 1 1365 Total Reps 26 Total Volume 4650
SLDL 225 x 8 x 1 315 x 8 x 1
Bent Row 135 x 10 x 1 225 x 10 x 1
Dumbbell Row 90 x 10 x 2
Pull Up 10 x 2
Pull Down 10 x 2
Bent Lateral 25 x 12 x 2
Bodyweight 250.5 Completition 1.5hr Notes Great day. My allergies were killing me, but the weights felt light as hell
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 4 Day 5 Light Bench Sat Oct 03, 2009 3:51 pm
Light Bench 45 x 15 x 1 675 45 x 10 x 1 450 1/2" Chain/Side 135 x 5 x 1 675 (2) 1/2" Chains/Side 185 x 5 x 2 1850 Total Reps: 35 Total Volume: 3650
Flat Flys 25 x 12 x 3
Skull Crushers 70 x 10 x 1 120 x 10 x 2
Hammer Curls 35 x 10 x 2
Reverse Curls 40 x 20 x 1
Hanging Leg Raises 10 x 3
Bodyweight: 250.5 Completition: 1hr Notes: Went really smooth and the new place is awesome to train in. I think the change in the environment will be a huge motivational push. Starting now I am only tracking the reps and volume on the major lift. I think that this was mentioned in an earlier post, but I believe this is what needs to be done. I need to increase the weight on the accessory stuff a bit as well.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 1 Day 1 Squat Tue Oct 06, 2009 7:02 am
Squat 45 x 10 x 1 450 135 x 5 x 2 1350 225 x 2 x 1 450 275 x 2 x 1 550 315 x 1 x 1 315 365 x 5 x 1 1825 365 x 6 x 1 2190 Reps 31 Volume 7130
Good Mornings 135 x 10 x 1 185 x 8 x 1
Leg Extensions 25 x 12 x 1 50 x 12 x 1
Single Leg Band Curl 12 x 2
Seated Calf Raise 100 x 12 x 3
Standing Band Abs 15 x 3
Just started a new cycle to prepare for the ICG Push/Pull Non-Sanctioned meet in Canton Ohio. This is the first meet that I am going to do raw so I am hoping for some big numbers.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 1 Day 2 Bench Wed Oct 07, 2009 3:35 pm
Bench @ 82% 45 x 15 x 1 675 135 x 5 x 1 675 185 x 3 x 1 555 225 x 3 x 1 675 245 x 1 x 1 245 270 x 7 x 1 1890 270 x 6 x 1 1620 Reps 40 Volume 6335
Close Grip 245 x 8 x 2
Incline 185 x 8 x 2
Pushdown 12 x 2
Serial Killer Failure x 2
Leg Lifts (2)1/2" Chains x 10 x 3
The leg lifts were done hanging off the edge of the bench. We loaded a bar to 145 and held it at arms length with the index finger on the smooth for two sets and with the pinky on the ring for one set while doing the leg raises.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 1 Day 4 Deadlift Fri Oct 09, 2009 8:53 pm
Deadlift @ 82% 45 x 5 x 1 225 135 x 3 x 2 810 225 x 3 x 1 675 315 x 2 x 1 630 405 x 1 x 1 405 445 x 4 x 1 1780 Reps 18 Volume 4525
Sumo SLDL 225 x 8 x 1 315 x 8 x 1
Bent Rows 135 x 10 x 1 225 x 10 x 1
One Arm Bar Rows 70 x 10 x 1 90 x 10 x 1
Pull Ups 10 x 2
Pulldowns 10 x 2
Roman Chair 25 x 12 x 3
Today was a great training day. The cold temps made breathing a bit rough so I only managed 4 of the projected 5 reps for today. I am happy with that and will push on.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 2 Day 1 Squat Mon Oct 12, 2009 2:15 pm
Squat @ 84% 45 x 5 x 1 225 115 x 5 x 1 575 155 x 5 x 1 775 185 x 5 x 1 925 260 x 3 x 1 780 300 x 2 x 1 600 335 x 1 x 1 335 370 x 5 x 2 3700 Reps 31 Volume 7915
Foam Box Speed Squat 225 x 2 x 4
Leg Extensions 100 x 12 x 2
Lying Leg Curl 100 x 12 x 2
Roman Chair Abs 25 x 12 x 3
I was a pit sick from allergies over the weekend so took Saturday and Sunday off. This was a great thing I think because the weights all felt light as hell.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 2 Day 2 Bench Wed Oct 14, 2009 2:20 pm
Bench @ 84% 45 x 10 x 1 450 95 x 10 x 1 950 135 x 5 x 1 675 155 x 5 x 1 775 185 x 3 x 1 555 225 x 3 x 1 675 250 x 1 x 1 250 275 x 5 x 2 2750 Reps 42 Volume 7080
Close Grip 250 x 5 x 2
Incline 190 x 5 x 2
(Light) Band Pushdown 10 x 2
(2 Monster Mini) Serial Killers 12 x 2
Hanging Leg Raises 12 x 3
Weighted 250 this morning and I feel pretty damn good. We are all having a bit of trouble breathing in the cold, but I am managing my reps. My thought is, if I can hit a PR in the end in this atmosphere I will kill it when the temp warms up. Training is going great still. I am not really that good at either close grips or inclines, but I am getting much better.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 2 Day 5 Light Bench Sun Oct 18, 2009 12:51 pm
Speed Bench @ 60% 45 x 10 x 1 450 45 x 3 x 1 135 (2) 1/2" Chains 45 x 3 x 1 135 (2) 1/2" Chains, (1) 3/8" Chain 65 x 3 x 1 195 85 x 3 x 1 255 115 x 3 x 1 345 150 x 3 x 1 450 165 x 3 x 6 2970 Reps 12 Volume 4020
Incline Flys 35 x 10 x 3
Rack Lockouts 135 x 5 x 1 225 x 5 x 1 315 x 5 x 1
Dumbbell Extensions 45 x 10 x 3
Seated Hammer Curls 45 x 10 x 2
Hanging Leg Raises 10 x 3
Fast training session, but very productive. I trained alone yesterday and I liked having the time to think about my goals.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 3 Day 1 Squat Mon Oct 19, 2009 2:59 pm
Squat @ 86% 45 x 5 x 1 225 115 x 5 x 1 575 155 x 5 x 1 775 190 x 5 x 1 950 265 x 3 x 1 795 305 x 1 x 1 305 345 x 1 x 1 345 380 x 5 x 1 1900 380 x 3 x 1 1140 Reps 33 Volume 7010
Good Morning 135 x 10 x 1 205 x 10 x 1
Leg Extension 100 x 10 x 1 110 x 10 x 1
Leg Curl 100 x 10 x 1 110 x 10 x 1
One Arm Barbell Snatch (Per Side) 65 x 5 x 1
Dumbbell Row (Per Side) 80 x 15 x 1
Seated Calf Raises 80 x 20 x 1
Standing Abs 15 x 3
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 3 Day 2 Bench Wed Oct 21, 2009 9:38 pm
Bench @ 86% 115 x 5 x 1 575 140 x 5 x 1 700 200 x 3 x 1 600 225 x 2 x 1 450 255 x 1 x 1 255 280 x 5 x 1 1400 280 x 4 x 1 1120 280 x 1 x 1 280 Reps 26 Volume 5380
Close Grip Bench 255 x 5 x 2
Incline Bench 195 x 5 x 2
JM Press 135 x 1 x 1 155 x 1 x 1 185 x 1 x 1
Purple Band Pushdowns 15 x 2
One Arm Dumbbell Snatch 75 x 8 x 1 80 x 8 x 1 90 x 7 x 1
The day went great and all reps were solid. I broke down the last set for a single pause. I will do this from now on probably with all sets to make sure I can hit a solid pause for competition day on December 12.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 3 Day 3 Bench Thu Oct 22, 2009 2:21 pm
PBN (Standing) 45 x 10 x 1 450 45 x 10 x 1 450 95 x 5 x 1 475 95 x 5 x 1 475 115 x 5 x 1 575 135 x 5 x 2 1350 Reps 40 Volume 3775
Side Lateral 30 x 10 x 2
Front Lateral 30 x 10 x 2
Side Band Abs 15 x 2
Hanging Leg Raises 10 x 2
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 3 Day 4 Deadlift Sun Oct 25, 2009 9:17 pm
Deadlift 145 x 3 x 1 435 185 x 3 x 1 555 235 x 3 x 1 705 325 x 2 x 1 650 465 x 3 x 1 1395 Reps 14 Volume 3740
Sumo SLDL 135 x 10 x 1 225 x 10 x 1
Bent Rows 135 x 10 x 1 225 x 10 x 1
My diet has sucked recently and I feel like shit. During this session I had a headache that was killing me the entire time. I am going to lay off for the weekend and get back at squatting on Monday.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 4 Day 1 Squat Mon Oct 26, 2009 2:13 pm
Squat 120 x 3 x 1 360 155 x 3 x 1 465 195 x 3 x 1 585 275 x 2 x 1 550 315 x 1 x 1 315 390 x 5 x 1 1950 390 x 3 x 1 1170 Reps 20 Volume 5395
Box (Pause) Squat (8" Box w/ High Density Foam) 225 x 10 x 2
Good Morning 135 x 10 x 1 185 x 10 x 1
Forward Sled Drag 100 x 200ft 200 x 200ft
In the recent weeks I have been evaluating the progress that I have made and with the 4th week I have decided to make a few adjustments to the cycle. I am now going to cut out the leg curls and leg extensions due to the lack of progress. I get a good pump, but I have not seen any results outside of my knees hurting like a bitch after I do them. I am replacing the leg extensions with the box squats with a long pause and the leg curls with sled dragging. 2 heavy sets should do it until I get better with my conditioning. Dragging in the snow is always a fun thing to and I cant wait to be able to do that this winter.
I have adjusted my diet and will be focusing on recovery and weight loss, but keeping my strength and muscle in check. That being said I am going to try a 4 day cycle this week and do a bit of GPP work on the off days.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 4 Day 2 Bench Tue Oct 27, 2009 1:46 pm
Bench 95 x 10 x 1 950 115 x 10 x 1 1150 145 x 5 x 1 725 205 x 3 x 1 615 225 x 1 x 1 225 285 x 3 x 1 855 285 x 2 x 1 570 285 x 1 x 1 285 Reps 25 Volume 5375
Close Grip 260 x 5 x 2
Incline 200 x 5 x 2
Incline Skull Crushers w/ Straight Bar 135 x 8 x 1 145 x 8 x 1 145 x 7 x 1
Hanging Leg Raises 12 x 3
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 4 Day 3 Deadlift Thu Oct 29, 2009 12:32 pm
Deadlift 45 x 10 x 1 450 135 x 3 x 1 405 135 x 3 x 1 405 (Sumo) 225 x 3 x 1 675 225 x 3 x 1 675 (Sumo) 315 x 1 x 1 315 315 x 1 x 1 315 (Sumo) 405 x 1 x 1 405 405 x 1 x 1 405 (Sumo) 465 x 2 x 1 930 465 x 1 x 1 465 (Sumo) Reps 29 Volume 5445
SLDL 225 x 8 x 1 285 x 8 x 1
Bent Rows 135 x 10 x 1 225 x 10 x 1 Dumbbell Rows 100 x 10 x 2 Assited Pull Ups 10 x 2
Bent Laterals 25 x 12 x 2
Shrugs 185 x 20 x 2
Roman Chair Abs 15 x 3
Great training day. This is the first time that I have done sumo pulls in about 2 years. I have done them with 225 for reps, but never heavy like today. My max 2 years ago was 450 so I guess I can call that a PR. I am doing the anabolic diet now and I will try to stick with it. I did it earlier this year and lost a good deal of weight, without any Lipo 6x or Animal Cuts and will try to do it that way again.
250.5lbs @ 23.8%bf = 191lbs Lean Mass
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 4 Day 4 Light Bench/PBN Fri Oct 30, 2009 8:27 pm
50% Bench (1/2" & 3/8" Chain Per Side) 45 x 10 x 1 450 95 x 10 x 1 950 135 x 10 x 1 1350 160 x 5 x 3 2400
PBN 45 x 10 x 1 450 135 x 5 x 1 675 150 x 5 x 2 1500 Reps 55 Volume 7775
Floor Press @ 80% 135 x 10 x 1 255 x 5 x 2
Serial Killers (Purple Band) Failure x 2
EZ Bar Curls (2 sets in / 2 sets out) 65 x 10 x 4
Another perfect day. Matt McCase is now the head of the AAU and a good reason I will move to that organization. Matt is a good guy and I will be there in support.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 5 Day 1 Squat Mon Nov 02, 2009 1:45 pm
Squat 45 x 5 x 1 225 135 x 3 x 1 405 135 x 3 x 1 405 225 x 3 x 1 675 225 x 3 x 1 675 315 x 2 x 1 630 390 x 3 x 2 2340
Titan Centurion (Straps Down) 425 x 1 x 1 425 455 x 1 x 1 455 480 x 3 x 1 1440 Reps 27 Volume 7675
Good Mornings 225 x 8 x 2
Sled Drag (Forward) 45 x 200ft x 3
Roman Chair Abs 10 x 10 x 3
Yesterday was the first day on the diet and I can already feel it. I weighed in this morning at 251.5lbs. Time to start with the conditioning too. All the geared squats were really high. The suit is tight and impossible to get down with only 480. I will work this weekly.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 5 Day 2 Bench Tue Nov 03, 2009 11:00 am
Bench 45 x 10 x 1 450 135 x 5 x 2 1350 225 x 3 x 2 1350 250 x 1 x 1 250 285 x 3 x 1 855 285 x 2 x 1 570
Long Pause Rep 285 x 1 x 1 285 Reps 25 Volume 5110
Close Grip 270 x 3 x 2
Incline 205 x 3 x 2
Incline Straight Bar Skull Crushers 135 x 8 x 1 155 x 6 x 1 175 x 6 x 1
Today went extremely well. I did not have a spotter and need to get used to taking the bar out on my own, but I got the reps and the were easy as hell. I also managed a pause rep on the second set and a long pause on the third. I will be above 300 in no time. This is the only lift that is messing with me.
Right now I have a knot in my left hamstring that I am trying to get out by Thursday so i can pull, but I will play it by ear. The forward sled dragging hits a part of the hamstring that no other movement really gets. I will prepare and move on.
Train for War!!!
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