Chalky's Journal

Cycle 2 Wave 1 Deads (3x5)

Notes- I was playin catch with a football earlier today and I went out for a deep pass and ran straight into a light post that I didn't even see.  Busted my chin up real bad and my knee.  Don't care about the chin but my knee was sore.  Regardless, I PR'ed.


Dead lift
warmup
320x5
370x5
415x7 PR

assistance

Front Squats (just went light, weight felt easy, form was better than I thought it would be)
warmup
135x5x3

Pull Throughs
120x10
150x8x3

Cable Crunches
100x15
120x15x2

Nice Deadlifting, especially with a sore knee.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

that would have been funny to see even though i'm sure it hurt LOL.  good gettin pr's though for sure.  

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Haha reminds me of this summer I was playing football, and ran into a bench and flipped over it..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

haha it f'in hurt.  I didn't even fall I just stood there in shock while the light post vibrated lol.  Feel better today though so thats good.  THanks guys

Cycle 2 Wave 1 Press (3x5)

Seated Shoulder Press
115x5
135x5
155x8

assistance

DB shoulder press
65x10
65x9x2

Chins
BWx12x2
BWx10x2

Dips
BWx20x2
BWx10x2

Cycle 2 Wave 2 Squat (3x3)

Squat
warmup
230x5
260x5
295x6, knee still sore

assistance

SLDL
warmup
225x10
315x5
405x4 this and next 2 sets are PR's
455x1
475x1

Hypers
BW+50x10x3

Tried to do lunges but they hurt my knee too much, finished with some BW chins.

Cycle 2 Wave 2 Bench (3x3)

Struggled today, pretty sure I started with too high of a bench percentage, time to adjust.

Flat bench
warmup
225x3
250x3
280x3, I know I got all the reps but the 3rd one was a grind, too much of a grind.

assistance

DB bench
70x10x4

Kroc row
80x20
80x15x2

Since all my other lifts are moving steadily up I am only going to adjust my bench numbers.  I'm gonna start with an underestimated max of 280 and hopefully I won't hit a wall as soon this time.  I blame this solely on myself, just not eating enough, college makes it hard.

Yeah school sucks for the diet. I've been having a hard time eating enough lately to, because the more cardio I do the more calories I need, and the less time I have to eat them because I am busy doing stuff..haha went to IHOP today so that probably took care of my calorie problem for the day.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Cycle 2 Wave 2 Deads (3x3)

Today I treated myself to the "Get in, set a PR and GTFO method"

Deads
warmup
345x3
405x3
440x6 PR

assistance

3 crispy chicken snack wraps w/ ranch x 1 minute?

woops double post

I'm likin that assistance work. Nice deads.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Thanks man, nothin better than maxin out on some food after a good workout

Cycle 2 Wave 2 Press (3x3)

Shoulder Press
warmup
115x3
135x3
155x8  blah, can't get past that 8th rep

assistance

DB shoulder press
65x10x2
65x7x1

BW Dips
50 reps, 5 or 6 sets to do it


Such a nice day out today so I went to the biggest hill on our campus (Slayter hill) and ran some hill sprints.  Puked.  Then did some stationary box jumps and depth jumps inside of some amphitheater nearby.  Not sure on the height but I surprised myself.

Jane


I like that  "Get in, set a PR and GTFO method"

I am gonna think of that when I lift.

It is funny, I was probably in the gym for no more than 15 minutes.  I was walking out the doors and started wondering how many people were in there for an hour plus, going through the motions, and had no PR's to bring home.  Makes you think.

Im not quite understanding Wendler's 5/3/1.....Im looking at the foundations, then looking at your workouts, and I get confused...
What made you decide to go on that instead of Westside? I've read many success stories with that program from tons of people. im planning on starting that up probably sometime in December/January

Good numbers man!

haha @ Kroc Rows arent those the same as DB rows but done in like the 30+ rep range with a 225lb dumbbell? lol gotta love that Matt he's craazy

JOURNAL

Tom_420


Im not quite understanding Wendler's 5/3/1.....Im looking at the foundations, then looking at your workouts, and I get confused...
What made you decide to go on that instead of Westside? I've read many success stories with that program from tons of people. im planning on starting that up probably sometime in December/January

Good numbers man!

haha @ Kroc Rows arent those the same as DB rows but done in like the 30+ rep range with a 225lb dumbbell? lol gotta love that Matt he's craazy

Sup man.  What exactly are you confused about?  I could explain it in more detail if you would like to inquire on something specific.  I like the 5/3/1 more than westside because it is a simple, no BS program.  The percentages are set each week and PR's come by the dozen.  It forces you to figure out what works best instead of just doing things for the hell of it.  And yes, kroc rows are just high rep rows.  Matt Kroc is one crazy man and has some insane back power.

5/3/1 is an awesome program..I would like to try it sometime myself, but it's kinda more advanced than where I am at.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Chalky Palms


Cycle 1 Wave 1 Bench

Flat bench BB
135x10
185x8
225x5
240x5
255x7

DB bench
60x10x3

Rolling DB JM press
40x10x3

lets say this workout isnt your reps on bench supposed to be 3 x 5 (excluding warmups) or are you just pushing out more reps (255 x 7) just because you feel 'strong' enoiugh to pump out those 2 xtra reps...i know reps dont really matter in the big picture, but for me at least, i like to stick with the rep scheme in a program.
 
oh yeah regarding the supplementary lifts, the exercises/reps/sets is up to you right?
 
this does look more fun/interseting then a westside template....lol but i havent tried either so what do i know

JOURNAL

yes my goal is to do 225x5, 240x5, and then 255x5.  The last set however is always an all-out set.  The goal would be 5, but I am trying to get more than that.  I usually try to get 7 or 8 reps on my 5 rep max day, 5 or 6 on my 3 rep max day and 2-3 on my 1 rep max day.

The assistance work is purely up to you and what you feel you need to bring up.  There are obviously guidelines that wendler lays out for different methods.  There are bodybuilding assistance templates, strength templates, the triumverate method, the get in get out method, and so on.  The point is finding what works best and what supplements your workout the best.

o ok cool man. keep making that iron your ****

JOURNAL

Hey Chalky, so I don't have to scroll through a few pages to find it, what is this 5/3/1 you guys speak of? I know its strength training, but it's "no BS" and that catches my attention.

Perrynaytor


Hey Chalky, so I don't have to scroll through a few pages to find it, what is this 5/3/1 you guys speak of? I know its strength training, but it's "no BS" and that catches my attention.

Hey man what's up. 

This is 5/3/1 in a nutshell:

The program focuses on 4 main lifts: the Squat, the Dead Lift, the Press, and the Bench Press.

Each week consists of 4 days each focusing on one of the above lifts.  The days you use are up to you.  I do monday-squat, tuesday- bench, thursday- deads, friday- press

The program works in 4 week cycles:  the first week you will work up to a 5 rep max, the second week a 3 rep max, the third week a 1 rep max, and the fourth week you deload. 

The lifts you do are all based on percentages of an underestimated one rep max.  If you bench 300, you will take 90% of that as your starting bench weight.  This is to ensure that you don't burn out too quickly and hit a wall. 


The percentages are as follows. 

week 1 - warmup, 65% x 5,  75% x 5, 85% x 5
week 2 - warmup, 70% x 3,  80% x 3, 90% x 3
week 3 - warmup, 75% x 5,  85% x 3, 95% x 1
week 4 (deload) - warmup, 60% x  5,  65% x 5,  70% x 5

The last set of each week (except the deload week for obvious reasons) is an all-out set where you will do as many as you can.

After this 4 week cycle is over, you will add 10lbs to your squat and dead lift, 5lbs to your bench and press, then recalculate the percentages off of these new maxes.

Assistance Work -  The assistance exercises you perform after the main lift are up to you but the ones I use are as follows:

Squat day-  Front squat 3x10x50%, SLDL 3x5, Hypers 3x10-12

Bench day-  DB bench 4-5x10x50%, DB row 3x10-20

Deads day-  Cable Pull throughs 3x10, Cable crunches or other ab work

Press day-  DB press 4-5x10x50%, 50 dips, 50 chins

----------------------------------------------------------------

I am about to start the 3rd week of my second cycle and so far my lifts are going up and I'm setting PR's left and right.  My best lifts from this program are 280x3 bench, 300x5 squat, and 440x6 dead lift. 

That looks ballin'. I'm guessing it wouldn't be good in calorie deficit though right?

I am about to do a 6 week cut and some maintanence a short while after that, but this looks like a super strength and size gainer for the fall.

There is nothing to say you can't do it right now but I wouldn't recommend it.   I have a thing against strength routines while cutting mainly because you won't be pressing as big of numbers as you could and motivation tends to taper off because of that. 

Going to agree with that too, unless of course you compete and need to drop weight classes.

If I was cutting I would focus on a routine that adequetly works my muscles and has a decent amount of volume so as to hold onto as much muscle mass and gain definition as you cut.  More like an 8 rep range or possibly higher on some exercises, and less sets on one lift and more on various types in a given work out.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Did a lot of plyo stuff today.

Started with some 42 inch block jumps from a standing position.  Did some 1 foot depth jumps to that height as well.  After that I went to the rugby pitch to flip the tire around for a bit.  

Did some sprints after this with the rugby team because I know a lot of the guys and ran a 4.9 40 yard dash in grass with cross trainers, not too bad.

Cycle 2 Wave 3 Squat (5,3,1)

Squat
warmup
245x5
275x3
310x1, just did the bare minimum today, hopefully give my knee a chance to heal quicker.

assistance

SLDL
325x12 vid posted
325x10x2

BB Calf Raises
305x15x3

Then went outside and did some standing box jumps (40").  Would have gone higher but I was using a tool bench and some bricks which weren't very sturdy.  Sprinted 40yds x 5 and then played some bball.  Time to eat I'm worn out.

Cycle 2 Wave 3 Bench (5,3,1)

Got my days mixed up and accidentally did a 3x5 instead of 5/3/1 but oh well, no biggie

Bench
185x5
210x5
240x8

assistance

bench
135x10 WG
135x10 NG
135x10 CG

Chins
30 reps in 4 sets

Cycle 2 Wave 3 Deads (5,3,1)

Joined a legit powerlifting gym today called Last Rep Gym.  Bumper plates, deadlift platforms, chalk bins, cambered bars, fat bars, bands, chains, you name it.  The whole place is just a mess of power racks, benches, bars, and plates, very old school.  There are even a few world record holding powerlifters that train there.   

Anyway...

Deads
warmup
370x5
415x3
465x4 PR

assistance

Front Squats
135x10
185x5
205x3x2

Step ups, 12 inch box
135x5 each leg
225x5 each leg
315x2 each leg

Cycle 2 Wave 3 Press (5,3,1)

triumverate today

Shoulder Press
130x5
145x3
160x6

assistance

Shoulder Press
105x10x3

Chins
30 in some odd sets