Starting Over

I am going to go back to 5/3/1 after I read it a couple more times. Apparently I missed some important stuff, so I am just going to do some west side for a couple of weeks.

ME Overhead Press
95 x 3
135 x 3
155 x 1; almost missed it
135 x 3

Assistance
Rear Delt Fly
Lateral Raises
Db military press

DE Bench
135 x 20 or so; I lost count because I would rep it twice, then rack and rest briefly and just do this a bazillion times.

Abs

Today's weight: 188.0

ME Bench
135 x 3
175 x 3
195 x 1
205 x 1
225 x 1
240 x 1; This is my new max.. you can see what two weeks of vacation does to my bench

Rear Delt Fly
35 x 8
45 x 6
45 x 6

Incline DB Press
60 x 6
70 x 6
80 x 3 No spot = PR
I hit this once before with a spotter's help.

DB Row
80 x 12
100 x 8
110 x 6 PR; me thinks

Dips
1 x 5
1 x 5
1 x 5
1 x 5 +25lb

Pull Ups
1 x 5
1 x 5
1 x 5
1 x 3

Diet
#1: 4 Eggs, Whole wheat toast with sugar free jam, 16oz milk
#2: SizeOn peri workout and Muscle Milk in 8oz milk post workout
#3: 8oz chicken breast, 3 yam patties, carrots

I am sitting at about 1600 calories right now. I need to hit around 4000

Well today was good, but seo was right.. squatting affects deads bad, so I am going to do ME deads on DE bench day from now on. But other than that, the squats were awesome

Box Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 1
I could have hit 365, but there was a hot girl near me and my concentration was way off. She kept bending over right next to the power rack with a 45 plate.

Rack Deads
135 x 5
225 x 5
315 x 3
405 x 1
495 x grip slip; forgot chalk today
455 = same as above.
I was disappointed

Then I did some accessory work and such and now on to Thursday for DE bench.

Let me emphasize also that the box was ah say 1" below parallel. Just want to clear that up.

weight today: 191-192ish

ME rack pull
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1
515 x 1 PR
535 x 1 PR
540 x 1 PR
555 x fail

DE bench
145; 8 sets of 3, 30 second rests

assistance was
incline db press
cable row
weighted dips
pull ups
ab roller and eccentric holds

preeeeeettyy damn tired.

Perrynaytor


Well today was good, but seo was right.. squatting affects deads bad, so I am going to do ME deads on DE bench day from now on. But other than that, the squats were awesome

Box Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 1
I could have hit 365, but there was a hot girl near me and my concentration was way off. She kept bending over right next to the power rack with a 45 plate.

Rack Deads
135 x 5
225 x 5
315 x 3
405 x 1
495 x grip slip; forgot chalk today
455 = same as above.
I was disappointed

Then I did some accessory work and such and now on to Thursday for DE bench.

that's the lamest excuse i have ever heard

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

I would have thought HOT GIRL would have had you doing 400 to impress her.  ;)
Should have asked her to steady your back or something.  ;)

I think you guys missed the point.

She was close enough to the power rack I would have hit her with the barbell, plus she was sexercising her hammies. So, it's really not that lame when someone is in your personal space.

On a brighter note, I did hit 540 on a rack pull today.

the box makes everything better. I plan on box squatting for a long time.

plus louie simmons mentioned in an article over at west side that the box squat has a 200lb carry over. :)

OH Press

DE Squat

Cleans

assistance.

nothing too special today. I am sitting at 165 x 1 OH press. Cleans still suck.

ME bench - triples into singles
Incline bench - 4 x 4-6
Flat db bench - 4 x 4-6
Krock DB row - Rest paused 3 x 20
Weighted pull up - 50 reps
BB row - 4 x 4-6
Weighted dips - 50 reps
Press down - 4 x 4-6
 
ME squat
Zercher squats
Front squats
Standing oh press
Seated btn press
Lateral raises
BB curl
Db curl
 
ME rack pull

DE bench
Flat db bench
Flyes
Weighted pullups
Bb Row
Pull down
Dips
Press downs
 
DE squat
Widowmaker Zercher squats
Standing oh press
Seated btn press
Rear delt fly
BB curl
DB curl

I'm too lazy to write all the set reps down, but it kinda follows day one. This is my current routine.

try doing a box squat with a safety bar, killer the first time.  Makes you feel like a wimp.  You can also try a high box if you have a sticking point mid way up your squat, the box breaks the eccentric and concentric chain which can really help to build some serious power.  I've only done a bit lower than parrellel so I can't share personal experience about the others.

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

my bench is really pissing me off. every other lift is sky rocketing and the bench is sucking.

Flat Bench
185 x 3
205 x 3
225 x 3
245 x 1

Incline Bench
135 x 8
165 x 6
185 x 5
200 x 2

DB row
80 x 12
100 x 8
120 x 4

Dips + 2 plates x 8
Dips + 3 plates x 8
Dips + 4 plates x 6

few other exercises
Press downs
Pull ups
Cable row

I did mainly shouler work today. Didn't get to squat because

A. No spotter
B. a baseball team was in the power rack bull ****ting with each other the entire time I was there.

Mine is also about an inch off the chest.

I am going to go DC style next week anyway, so I can start repping 225 for better strength.

bench press
135 x 5
165 x 5
185 x 5
225 x 2 + 2 + 1; this was heavier than I thought, so I went down and did a better RP set
195 x 6 + 3 + 1

deadlift
200 x 31 lol

BTN press
95 x 8
135 x 4
135 x 3

pull downs
145 x 8
165 x 6
195 x 4

press down
140 x 8
150 x 8
160 x 8

CGBP
135 x 6
185 x 5

then I was just hammered and decided to go home

I am going to start the keto plan on saturday so my carb up will be every friday

new pr on squat today, but i didn't have the juice to do any deadlifts except i tried a few.

squat
135 x 5
225 x 3
275 x 3
315 x 3
345 x 2 pr
365 x 2 pr

deadlift
135 x 1
225 x 1
315 x 1
365 x fail, whatevs, my back was dead by then anyway

curls
40 x 6
45 x 5
45 x 5

diet
4 eggs, 2 pieces of cheese, mayo, fish oil
muscle milk; 6 net carbs
two can of tuna with mayo, fish oil

right now i have exactly 1300 calories and i need to get to 2900 to be at maintainence.

Congrats on squat PR!
I'm less than 200 lb behind you, so watch out!  Ha!  ;)

Lol, thanks J

let me update my diet here and what I did for HIIT

diet:
1. 4 eggs, 2 pieces of cheese, mayo, fish oil
2. muscle milk; 6 net carbs
3. two can of tuna with mayo, fish oil
4. 4 eggs, two pieces of cheese
5. 2 hamburger patties 2 pieces of cheese, fish oil
6. almonds now with fish oil and
7. almonds later

this all makes 2900 calories which = my maintainence

I have easily drank a gallon of water today.

HIIT I did olympic lifts. I would do reps of cleans straight into reps of front squats straight into snatches back into cleans into others, etc.

I am going to get all my training and diet together tonight and post up what I plan on doing pretty much from now on. For now, it's time to go chill with my boys.

 

Training:

Monday

Bench Press; 12-15 RP; Static Hold
Standing OH Press; 12-15 RP; Static Hold
Close Grip Bench Press; 15-18 RP
Pull Down; 15-18 RP; Static Hold
Rack Pulls; 15-20 RP; Static Hold

Tuesday

Barbell Curl; 15-18 RP; Static Hold
Reverse EZ Bar Curl; 15-18 RP; Static Hold
Calf Press; 20; 5 second negative, 15 bottomed out to stretch, exploding positive
Good Mornings; 12-15 RP; Static Hold
Squat; Widowmaker


 

Thursday

Incline Bench Press
Seated DB Military Press
Skull Crushers
Weighted Pull Ups
Barbell Row
Deadlifts


Friday

Seated EZ Bar Curl
Reverse BB curl
Calf Presses
Sumo Straight Leg Deadlift
Front Squat


Conditioning:

All days except Sunday - Olympic Lifts HIIT
Saturday through Monday - Endurance running
Tuesday through Friday - Sprints HIIT
DBB Challenges anytime

Diet:

Cyclical Ketogenic Diet and Calorie Cycling

Saturday through Monday - 2900 calories
Tuesday through Thursday - 2400 calories
Friday - 732g of carbs, moderate protein and low fat, caloric surplus

I plan on doing my carb up with juice with maltodextrin and fruit in the AM and sweet potatoes, oats, and whole grain bread in the PM.

Today I have eaten eggs, cheese, almonds and hamburger meat. I have totaled up to almost 2900 calories, I like a couple of hundred yet.

Checked keto stix and I am in it, and I actually have pretty good energy on this diet at maintanence calories.

I went for a walk this morning and I did some oly HIIT and sprints. I am not very fast at all. I got a 2.86 on 20 yards. I don't know how it transfers over to 40 yards, but I don't have 40 yards worth of back yard.

I am pretty well glycogen depleted and I am weighing in at 192.

Oh yeah, here's the carb up day.

732g carbs
200g protein
86g fat

4502 calories

Today I did the DB competition and I tried "Fran" but I used the bar. then

Bench press
185 x 5
225 x 2 + 2 - strength is the same

standing OH press
95 x 8
95 x 6
135 x 6

deadlift
135 x 5
275 x 5
315 x 3

one arm cable row, ab work, kipping pull ups. ugh, I can't wait until carb up day.

Perrynaytor


Today I did the DB competition and I tried "Fran" but I used the bar. then

Bench press
185 x 5
225 x 2 + 2 - strength is the same

standing OH press
95 x 8
95 x 6
135 x 6

deadlift
135 x 5
275 x 5
315 x 3

one arm cable row, ab work, kipping pull ups. ugh, I can't wait until carb up day.

i dont understand why people do kipping pullups. they are completely useless IMO. people just see that crossfit people do them and then they think they are a great exercise.

a few of my buds love crossfit, im not a fan!, but they dont allow pullups using kipping in the crossfit gym that they go to. there is just no carry over

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Because I suck ass at normal pull ups. 50 kipping is better than 2 normal, generally speaking.

I just did my HIIT

All weight 85lb
Medicine ball 25lb

round one I did
6 power cleans
6 snatches
6 deadlifts
6 bb rows
6 medicine ball throws
6 medicine ball slams
sprint 50 yards

round 2
5 power cleans
5 snatches
5 med ball OH throw catch
5 med ball slams

round 3
5 power cleans
5 med ball OH throws catch
5 med ball slams
sprint 50 yards

round 4
3 power cleans
3 med ball OH throws catch
3 med ball slams
sprint 30 yards

round 5
3 power cleans
sprint 30 yards

I really needed some carbs for that. I am dead.

Tomorrow I am going to do 5 rounds of 20 power cleans with a heavier weight (105) and probably a crossfit workout; all for HIIT.

three PRs broke today.

front squat (so low my balls touched the floor)
135 x 1
155 x 1
185 x 1
205 x 1
225 x 1
240 x 1 PR

cleans
135 x 1
155 x 1
175 x 1 PR

1 arm DB snatch (each arm)
60 x 3
70 x 1
80 x 1 PR

thrusters
95 x 3 x 5, 3, 1

I did a bunch of sets of pull ups 6-8 reps each set

starting the paleo way of life diet today.

1: 2 eggs with peppers, 4oz chicken, cup of blue berries mixed with a banana, water
2: green apple with peanut butter, 6oz turkey

the rest of my meals are going to be fats and proteins. I will have a carb up meal once per week to replenish glycogen since I am running carbs this low.

olympic lifting mixed with crossfit is definitely where its at. I'm getting strong quick in all my lifts I was stuck on.

Perrynaytor


Because I suck ass at normal pull ups. 50 kipping is better than 2 normal, generally speaking.

I just did my HIIT

All weight 85lb
Medicine ball 25lb

round one I did
6 power cleans
6 snatches
6 deadlifts
6 bb rows
6 medicine ball throws
6 medicine ball slams
sprint 50 yards

round 2
5 power cleans
5 snatches
5 med ball OH throw catch
5 med ball slams

round 3
5 power cleans
5 med ball OH throws catch
5 med ball slams
sprint 50 yards

round 4
3 power cleans
3 med ball OH throws catch
3 med ball slams
sprint 30 yards

round 5
3 power cleans
sprint 30 yards

I really needed some carbs for that. I am dead.

Tomorrow I am going to do 5 rounds of 20 power cleans with a heavier weight (105) and probably a crossfit workout; all for HIIT.

do negatives then

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

I just ran a 4.6 forty. I am on top of the world today, breaking records left and right.

HIIT I did
50 cleans broken up
5 sprints
1 sprint timed (see above)

finished off the day with keto meals and I plan to stay in keto. its a lot easier than any other diet. It keeps me full all day, whereas paleo doesnt.

just did HIIT olympic lifts. I got a one arm snatch with a 65lb barbell. That's not much, but balancing that bastard is tough.

Perrynaytor


I just ran a 4.6 forty. I am on top of the world today, breaking records left and right.

HIIT I did
50 cleans broken up
5 sprints
1 sprint timed (see above)

finished off the day with keto meals and I plan to stay in keto. its a lot easier than any other diet. It keeps me full all day, whereas paleo doesnt.

Grats on the 4.6, man!  I can't even get my ass off the couch that fast.  ;)