Chalky's Journal

Yeah, I know, i'm just suprised you getting 4 (basicly 5) reps in the 3rd week of your 4th cycle. Looks like good progress keep it up.

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 bro

Cycle 4 Wave 3 Deads (5,3,1)

Deficit Deads 4 inch
135x10
225x5
295x3
345x3
425x5 PR

assistance

Nothing, I hit my goal for the day, that is all I care about.

how come you dont squat?  Your deadlift is real high in comparison.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone


how come you dont squat?  Your deadlift is real high in comparison.

He had some sort of leg injury, I forgot what exactly it was though..

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

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

Rolling,

I do squat, just not this cycle.  I subbed in some heavy bb step ups instead because I ****ed up my knee and I wanted to put less stress on it for now.  I'll squat again this upcoming cycle.  And I guarantee I can do more than what is in my sig.

Thanks guys, I'm looking forward to pulling from the floor.

Cycle 4 Wave 3 Press (5,3,1)

I don't know what it is but I keep increasing weight on the press and it all feels the same.  Another great day.

Shoulder Press
135x5
155x3
170x8 PR, tried 9 but missed
assistance

Pullups
36 in 3 sets

CGBP
205x10x2

**** I'm in a good mood!

Shoulder Press Vid- 170x8

Wow looked like you had another rep or 2 in you. But 8 reps is awesome and 170 is a damn heavy press.

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, I might have had 9 but my head started playing games with me when I realized I already did 8.

Still this was by far the best press cycle I have had so far

Wave 1- 155x9
Wave 2- 160x9
Wave 3- 170x8

If I only my other lifts went like that lol.

5/3/1 was on t-nation recently. I finally grasp the concept fully and it seems to really be working for you. I think I will definitely do it once I get up to my goal body weight.

Your presses are impressive haha

but seriously.  315 is right around what Im trying to bench (but still about 40 lbs off) and I OH pressed 160 x 5 and was delighted the other day.

I think its my triceps that are holding me back

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thanks boys

Well I started a CKD diet a couple days ago and haven't had any substantial amount of carbs yet (<10g a day).  Ketosis should arrive soon.  Just trying to shred off some fat before school starts back up. 

It is my deload week and I'm pretty lethargic from lack of carbs but I messed around with some shoulder press sets today to see where I'm at and put up 205 fairly easily.  I'm sure I could do a bit better on a carb load. 

I'll start my next cycle in 3 or 4 days with the following underestimated maxes:

Bench- 295

Squat- 295, starting lower on this due to previously mentioned injuries

Deficit Deads- 460

Press- 185

Cycle 5 Wave 1 Squat (3x5)

Box Squat
135x10
225x3
250x7, didn't go all out, still working my wake back into the squattin game

assistance

Calf Raises
250x15x3

BBB Squat sets
135x20x4

Cycle 5 Wave 1 Deads (3x5)

Deficit Deads, 4 inch
135x5
225x5
295x5
345x5
390x9 PR...daddy like

assistance

50 pullups, some curls, some light high rep sldl

Nice deficit deadlifts feel really weird imo, I guess cause i'm not used to it, but 390x9 is awesome! How is the leg feeling?

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 con man, the deficits ARE weird, mostly because they force you to bend over more to grab the weight.  But I've been pulling from only a deficit for over a month now, when I pull from the floor again it will feel like a rack pull.

Cycle 5 Wave 1 Press

Did some dislocates and dead hangs to loosen up my shoulders a bit first.  Seemed to help.

Shoulder Press
135x5
145x5
160x10 up a rep

assistance

30 pullups and some tricep work

Is it just me or does the whole "start light" on this program really, reallyyy make a difference?

Yes it makes a difference for sure.  Burning out is unavoidable otherwise.

Cycle 5 Wave 2 Squat

warmed up with some hindu squats and shoulder stretches

Box Squat
135x10
225x3
265x7

assistance

High rep box
135x25x2 no rest during sets

calf work to finish

lol it is a body weight squat variation, good for loosening up and helping to get deep in the hole.   Youtube it...

Alright, took a week off to get myself moved back in to school and get my bearings in check.  I also added a new member to my wolf pack, a 1yr old pitbull named Chuck.  

Cycle 5 Wave 2 Bench (3x3)

Bench
135x10
185x5
245x2
265x5, beats last week

assistance

High rep bench-  Wide grip, no arch, no leg drive
145x20
145x17

That is it for today,  kept it short to ease my way back in.  No work for now while I'm at school so expect some PR's shortly.  Back to work.

Cycle 5 Wave 2 Deads (3x3)

Deficit Deads
135x10
225x5
345x2
415x6 PR

assistance

My assistance today was the dead lift challenge

I been steady liftin just haven't posted in a while.

Yesterday's ****

Cycle 5 Wave 3 Squiggity (5/3/1)

Box Squat
135x10
225x5
250x3
280x6

assistance

SLDL
135x10
225x5
315x5
405x5
455x2, stopped here my hands were sweaty and I didn't have chalk

Hip adductor
Stackx10x3

DB curl
30x10
40x10
50x5x2

Another good ass day

Cycle 5 Wave 3 Deads (5/3/1)

Deficit Deads- 4 inch
135x5
225x5
315x5
365x3
405x1
435x5 PR, Felt like I could have squeezed out another even but didn't want to risk bad form

assistance

Front Squat
135x15
155x10
185x3, just feelin out the weights

Leg Press
225x10
315x10
495x10

Went easy on assistance because I accomplished my goal for the day- which was setting a PR on deficits.  Weighed in at 212 today, steady bulkin.

Wow, 435x5 deficit DL is pretty amazing. Pulling from the ground is gonna feel AWESOME.

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 connelly.

Damn I haven't updated this in a while.  Mostly for the fact that I just had my deload week and nobody will give a **** about those numbers. 

Yesterday's

Cycle 6 Wave 1 Bench

Flat Bench
135x10
185x5
225x5
255x6, stopped here because I felt a little ping in my chest.  It feels fine now but I didn't want to risk anything at the time.

assistance

Did some incline and laterals then me and my friend were seeing how much we can power clean even though we never power clean.  I did 215 and missed 225 at the flip 3 times in a row.  Guarantee my form sucks.