MVP's Training Log

50 yard sprint, unsure of the time but I'll test it next week. I've gotten pretty slow due to lack of overall conditioning, but that can and will change soon.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Max-Effort Upper Body

A. Max-Effort Exercise: Flat Bench Press: 4 reps @ 225 lbs
 
B. Supplemental Exercise: Incline Barbell Press: 3 X 10 @ 135lbs

C. Horizontal pulling / Rear delt superset: Barbell Row: 3 X 10 @ 135lbs | Pullup: 3 X 10 @ bodyweight

D. Elbow flexor exercise: Barbell Curls: 3 X 10 @ 95lbs

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Dynamic Effort Lower Body:

Squat: 5 X 3 @ 225lbs

Lunges: 3 X 12 @ walking with 45lb plate in each hand (good grip exercise)

Stiff-leg deadlift: 4 X 10 @ 185lbs

Hanging Leg Raises: 3 X 10 @ bodyweight

Additional Comments:- Squats felt easy; lunges felt difficult on the grip but good stimulus with the quads. Stiff-leg deadlifts felt alright, felt good contraction in the glutes and hamstrings. Hanging leg raises were difficult - I guess that's just due to my weak core. Definitely need to work on that, can't wait to start bulking.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Repetition Effort - Upper Body

Flat Barbell Press:
26 reps @ 135lbs

Pull-up:
12 reps @ bodyweight

Press:
3X10 @ 115lbs

Barbell Curls:
3X10 @ 95lbs

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Dynamic Effort Lower Body:

Squat: 5 X 3 @ 225lbs

Lunges: 3 X 12 @ walking with 45lb plate in each hand (good grip exercise)

Stiff-leg deadlift: 4 X 10 @ 185lbs

Hanging Leg Raises: 3 X 10 @ bodyweight

Additional Comments:- Squats felt easy; lunges felt difficult on the grip but good stimulus with the quads. Stiff-leg deadlifts felt alright, felt good contraction in the glutes and hamstrings. Hanging leg raises were difficult - I guess that's just due to my weak core. Definitely need to work on that, can't wait to start bulking.

Why are your squats so high? Whats your max squat atm? Your supposed to use 50%-60% of your max squat, which that may be 50-60% but you were doing ME day with 225 also? TBH its better to start out low, I mean like maybe even 135-155, as long as your moving the weight as fast as possible.

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

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

Well Dynamic Effort lower body said box jumps, I don't care about my jump and wanted to squat more than once per week so I added them in today. I replaced jumps with squats.

My squat max I have no idea, it's never been tested. I was squatting around 275-285 for 5X5 a few months ago but bad form and I was 205lbs at the time. I've been using Rippetoe's version of a squat and absolutely love it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

thats odd,  with a max bench at 315 i would think you would be able to rep out 225 around 10 times.   maybe its just a mental thing for you.  I had a buddy who maxed 400, but couldnt hit 225 more then 4 times with out having spotter placing a finger under the bar and folllowing him.

There's no way I could do a max squat of 315 with good form using hip drive and going below parallel. I go extremely low now. To the point where my ass is about 2 inches off the ground (give or take).

When I was doing the 275X5X5 it was more directly at parallel and not using hip drive. The form was taking a bad toll on my knees so I read starting strength, watched Rippetoe's videos and use his squat instructions to save my knees and it's working.

I'm going light on my squat, as mentioned, to master form.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

If you don't want the hops, then replace it with some dynamic fast box squats, they can improve your squat by teaching your body to fire your muscles together, I'm sure you understand these principles, but if you aren't doing a dynamic work out on its day you are missing out on the bonusses of having a dynamic day.  I'm sure you will progress either way, I just love my banded box squats on dynamic day.

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

So explosive box squats would work? Wouldn't that require me to go down not as far? Would I add weight to those or do less weight and just practice quicker tempo?

Thanks.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

about 50-60% of your 1rep max, your goal is to explode up as fast as possible, you don't wnat it too light that that is easy but you also don't want it so heavy that you aren't moving as fast as you can, you can also cycle it 50% one week 53 the next 56 the next and 60 the last then drop back to 50.  I also only do 2 reps on dynamic squats but 3 is fine up to you.

As for the box, you set it so you are atleast slightly below parrellel or lower.  You can make it go as low as you want, it'll also teach you to sit back into your squats more.  It also breaks the concentric eccentric chain which has been shown to have other benefits aside from making it harder to get out of the hole.

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

Alright good info, thanks.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

ME Lower Body

Back Squats:
1 set | 5 reps | 225lbs

Lunges:
3 sets | 12 reps | 135lbs 

Stiff-leg deadlift:
4 sets | 10 reps | 185lbs

Sit Ups: 20X5

Hanging Leg Raises: 5 X 10

Planks: 2 X 1 minute

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

hm, interesting reading your journal.

For some reason I didnt know you were as strong as you are, and I thought you were some insane long distance runner lol.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

LOL, long distance runner? Nah. I'm more trying to time my mile run and it get it under 5 minutes (or at 5 minutes).

As far my lifts go, I'm actually pretty weak at the moment. I took a month or so off lifting and I'm just now building my lifts back up. My PB's were 225X7 (BP), 275X5X5 (SQ), and I don't even remember deadlifts. Due to a hand surgery a while back I haven't been able to really pull too much, hence my squat and deadlift being the same on my signature.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

ME Upper Body

Flat Bench Press: 225 X 5

Incline Bench Press: 135 X 10 / 135 X 10 / 135 X 10

Barbell Row: 135 X 10 / 135 X 10 / 135 X 10

Pullup: BW X 10 / BW X 10 / BW X 10

Barbell Curls: 95 X 10 / 95 X 10 / 95 X 10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

You can 3 sets of 10 pullups? That's pretty good. My pullups suck. Well I'm doing only chinups now, but even with chinups, I couldn't do 3x10.

95 lbsx10 for 3 sets? Holy **** man. I need to start working on teh biceps.

BULKING LIKE A BEAST! AND IT FEELS SOOOOO GOOD!

Supps: 100% Whey protein, Creatine Ethyl Ester, Fish Oil, Jack3d

I'm guessing the pull-ups don't really challenge you? Unless you just got to the point where you can do 3x10 :P Why don't you add some weight or get some more reps out?

If you do pullups everyday, you can do 20 in a row before you can flinch your eyes.

I do them with a slow contraction, I'm willing to bet my form is the closest to perfect you could possibly imagine. I'll post a video of the form if anyone is interested?

Pullups challenge me, but after doing them everyday for about a month - I went from doing 3 at a time to about 15 or so. Just do a lot of them everyday, 2 or 3 at a time 5-6 times per week.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Yeah, I had a pullup bar above my bedroom door and would just mess around on it whenever i walked by, could do 25 with good form easy, don't really do pullups anymore I should 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."

Keep at them connelly. My long term goal is 50 unassisted pullups.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

This westside is doing alright and everything but I feel it's too much volume for me in a calorie deficit. Especially since this is my first cutting phase. I'm considering going near something more simple that I'll know to be effective.

Starting this week I'm going on an all protein and veggie diet. I know it's not a lot but I'm just trying to get this fat off me ASAP and do starting strength, just with replacing the power cleans with rows 1) cause I feel they're more important and 2) cause I don't like power cleans, I find them irrelevant to my goal and way too hard to learn the form.

Meal 1- Eggs with cheese, fruit
Meal 2- Protein shake
Meal 3- Tuna, banana
Meal 4- Chicken, broccoli, cheese
Meal 5- Protein shake

That should be enough.

Workout A- Squat- 3X5, Bench- 3X5, Deadlift- 1X5, Dips- 2X8
Workout B- Squat- 3X5, Press- 3X5, BB Row- 3X10, Pullup- 2X15

I'll run the first session today, I'm going to start with 135lbs for everything (except deadlifts) and just make linear progression to get back into it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

yeah, post the pull up video

I'll put one up soon.

Workout A

Squat: 135 X 5 / 185 X 5 / 225 X 5 / 255 X 5

Flat Bench: 135 X 5 / 185 X 5 / 205 X 5 / 225 X 5

Deadlift: 225 X 5 (increase each session)

Dips: BW X 3 X 5

Barbell Curls: 95lbsX3X10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Sit Ups: 5X20

On another note I said f*** SS and found this link http://www.vicjg.com/aspx/madcowint.aspx so decided I'd give 5X5/Madcow a go. While cutting I'm trying to gain strength and eating loads of mayo, cheese, broccoli, chicken, protein shakes, etc. and it's hopefully going to workout fine.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

loads of mayo??

You are suppose to include fats in the keto diet. Mayo is a good source of them.

Madcow 5X5 | Week 1 | Day 3

Light Squats: 105 X 5 / 130 X 5 / 155 X 5 / 155 X 5

Press: 75 X 5 / 95 X 5 / 110 X 5 / 125 X 5

Pullup: BW X 10 / BW X 12 / BW X 7

Dips: BW X 3 X 10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

So do you do 3 sets of pullups everyday? I'm thinking of doing more, as my chinups are quite low and I only do them 1x a wk weighted.

Well I was doing 10-20 sets. Every time I'd walk by my pullup bar, I'd do 2-3 reps. Do that 10-12 times per day, and it gradually increased my pullups. Bodyweight movements are very easy to increase with a lot of practice.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant