AM-30 mins fasted cardio
PM
Hooked up with lovable, movable mistress, the Prowler.
8, 40 yard sprints with Prowler+90 in 10 minutes, all high handle.
Fuck. That. Shit. I'm hurting.
Thursday, June 14, 2012
Wednesday, June 13th, 2012
AM-60 mins fasted cardio
PM
Warmups-Wendler Mobility Circuit
Squats
135x5
160x5
185x4
215x3
240x2
255x1
275x1
290x1
Kloklov Press-55x10, 65x8, 75x6, 85x5, 95x5x2
Deficit Deadlifts
WU-135x5, 185x4, 225x3, 275x2, 315x1
355x3x3
PM
Warmups-Wendler Mobility Circuit
Squats
135x5
160x5
185x4
215x3
240x2
255x1
275x1
290x1
Kloklov Press-55x10, 65x8, 75x6, 85x5, 95x5x2
Deficit Deadlifts
WU-135x5, 185x4, 225x3, 275x2, 315x1
355x3x3
Monday, June 11th, 2012
small session
Ab Wheel-BWx12x7
DB Upright Rows-25's for 2x20, 1x15, 3x12, 1x9
Flyes-2x15, 4x12
Ab Wheel-BWx12x7
DB Upright Rows-25's for 2x20, 1x15, 3x12, 1x9
Flyes-2x15, 4x12
Sunday, June 10th, 2012
Warmups-Wendler Mobility, Pullupsx8x2@BW
Pause Squats-210 for 2x5, easy.
DB Bench
40x10
45x8
50x6
60x5
65x5x2
Deadlifts
135x10
185x5
225x4
275x3
315x2
350x1
375x1
405x1
80% at its finest. I really need to find a better accessory for benching, i don't like DB Benching, incline or anyhting at all.
I might just do paused incline bench with the 10, 8, 6, 5, 5, 5. I hate incline benching with a passion as well, but maybe it'll carryover. I think that is part of hthe problem/why i have a shit bench, i fucking hate all upper body movements outside of pullups.
Pause Squats-210 for 2x5, easy.
DB Bench
40x10
45x8
50x6
60x5
65x5x2
Deadlifts
135x10
185x5
225x4
275x3
315x2
350x1
375x1
405x1
80% at its finest. I really need to find a better accessory for benching, i don't like DB Benching, incline or anyhting at all.
I might just do paused incline bench with the 10, 8, 6, 5, 5, 5. I hate incline benching with a passion as well, but maybe it'll carryover. I think that is part of hthe problem/why i have a shit bench, i fucking hate all upper body movements outside of pullups.
Saturday, June 9th, 2012
Saturday, June 9th, 2012
Small Session
Upright Rows-EZ Curl Bar+50x10x4, 60lbsx12,10,10,10,10
BB Curls-5x20
Pushdowns-5x25
Standing Calf Raise-3x15-20
Small Session
Upright Rows-EZ Curl Bar+50x10x4, 60lbsx12,10,10,10,10
BB Curls-5x20
Pushdowns-5x25
Standing Calf Raise-3x15-20
Friday, June 8th, 2012
AM-60 mins fasted cardio
PM
Bulgarian Split Squats
BWx20x2
BW+20x12x3
Adding weight to these, felt awesome
Paused CGBP(4ct)
100x5
115x4
135x3
150x2
160x1
170x1
175x1
140x15
DB Rows
60x10
70x8
80x6
90x5
100x6
100x25(straps)
Cardio-30 minutes(doubling up today a bit because i know i have a long day at work tomorrow)
PM
Bulgarian Split Squats
BWx20x2
BW+20x12x3
Adding weight to these, felt awesome
Paused CGBP(4ct)
100x5
115x4
135x3
150x2
160x1
170x1
175x1
140x15
DB Rows
60x10
70x8
80x6
90x5
100x6
100x25(straps)
Cardio-30 minutes(doubling up today a bit because i know i have a long day at work tomorrow)
Wednesday, June 6th, 2012
AM-50mins fasted cardio
PM
Warmups-Wendler Mobility circuit
Squats
*still beltless*
160x5
185x4
220x3
240x2
250x1
265x1
280x1
*still easy*
Klokov Presses
Ok, fuck Klokov and how easy he makes 225. I started light and while my top set of 90x5 wasn't hard, my traps were fuckign cramping like a whore on her back by the end
45x10
60x8
70x6
80x5
85x5
90x5
Room for improvement here, need to get used to the movement.
Deficit Deads(standing on 2 45lb plates)
*still no belt, kinda digging it*
WU-135x5, 185x4, 225x3, 275x2
330x5x2
Cardio-Ran a mile
Done. Nothing felt easy perse, but felt light, if that makes sense, run of the mill, middle ground, nothing special session. The entire back half of my body feels thrashed, fucking love it.
PM
Warmups-Wendler Mobility circuit
Squats
*still beltless*
160x5
185x4
220x3
240x2
250x1
265x1
280x1
*still easy*
Klokov Presses
Ok, fuck Klokov and how easy he makes 225. I started light and while my top set of 90x5 wasn't hard, my traps were fuckign cramping like a whore on her back by the end
45x10
60x8
70x6
80x5
85x5
90x5
Room for improvement here, need to get used to the movement.
Deficit Deads(standing on 2 45lb plates)
*still no belt, kinda digging it*
WU-135x5, 185x4, 225x3, 275x2
330x5x2
Cardio-Ran a mile
Done. Nothing felt easy perse, but felt light, if that makes sense, run of the mill, middle ground, nothing special session. The entire back half of my body feels thrashed, fucking love it.
Wednesday, June 6, 2012
Tuesday, June 5th, 2012
AM-60mins fasted cardio
PM-Small Session
OH Band Extensions-Monster Minix15x3
Upright Rows-55x20, 15, 12, 12, 12, 12, 10, 9=102 reps
Laterals-5x20
PM-Small Session
OH Band Extensions-Monster Minix15x3
Upright Rows-55x20, 15, 12, 12, 12, 12, 10, 9=102 reps
Laterals-5x20
First Month Strong-15/SPPC thoughts
First three weeks of Strong 15 are down and in the books.
First of all, every rep/weight was hit was ease, which means according to Paul, i did NOT program too heavily, which was actually something I worried about. I may have underestimated my squat a bit, but since i'm cutting weight, i will keep it exactly where it is at and not change anything.
I started this wave pausing every single rep on the 5-4-3-2-1-1-1, and touch and going the backoff sets on bench. Let me tell you, and Jamie and Paul touched on this in a recent podcast(Chaos and Bang 8 I believe), that paused benching feels stronger and is a better for me from a performance standpoint because it allows me to remain tight throughout the lift. Something I feel that i lose in the touch and go.
Deadlifts have FINALLY started to come back around and not feel like someone buttfucked them with a brick covered in AIDS. The addition of deficits, while something that PC might nto agree with, had always had a GREAT carryover for me going back to prior training logs of mine. So I will run this block of Strong-15 and do a test and then run a block of Strong 15 and experiment with mid shin pulls to get a more accurate results and have a better baseline. Who knows, maybe they both help, but i'll find that mid shins help that extra 5lbs or so.
In regards to the conditioning work, i have been avoiding the prowler like the plague as of late and honestly, i feel that i shouldn't anymore. My calories are pretty low, but energy isn't and 1 prowler session a week, which i will tactically place before my weekly carbup, shouldn't kill me, as my goals at the end of this run as very moderate, due to the loss of body fat.
Speaking of bodyfat, i am down to 175lbs. It has slowed considerably, despite the 60mins fasted cardio and 3x week full body sessions. I am still not happy with where I am at in terms of % numbers, but looking at the big picture, i am a hell of a lot healthier than i was in january, and that i can definitely be thankful for.
I am hoping that adding 1-2x small sessions a week(light weight, short rest, high reps) and 1 prowler session might kick it in the ass. But I will still keep an eye on the prize, as my main, main goal is to push up my my big three numbers while not looking Jeff Lewis.
First of all, every rep/weight was hit was ease, which means according to Paul, i did NOT program too heavily, which was actually something I worried about. I may have underestimated my squat a bit, but since i'm cutting weight, i will keep it exactly where it is at and not change anything.
I started this wave pausing every single rep on the 5-4-3-2-1-1-1, and touch and going the backoff sets on bench. Let me tell you, and Jamie and Paul touched on this in a recent podcast(Chaos and Bang 8 I believe), that paused benching feels stronger and is a better for me from a performance standpoint because it allows me to remain tight throughout the lift. Something I feel that i lose in the touch and go.
Deadlifts have FINALLY started to come back around and not feel like someone buttfucked them with a brick covered in AIDS. The addition of deficits, while something that PC might nto agree with, had always had a GREAT carryover for me going back to prior training logs of mine. So I will run this block of Strong-15 and do a test and then run a block of Strong 15 and experiment with mid shin pulls to get a more accurate results and have a better baseline. Who knows, maybe they both help, but i'll find that mid shins help that extra 5lbs or so.
In regards to the conditioning work, i have been avoiding the prowler like the plague as of late and honestly, i feel that i shouldn't anymore. My calories are pretty low, but energy isn't and 1 prowler session a week, which i will tactically place before my weekly carbup, shouldn't kill me, as my goals at the end of this run as very moderate, due to the loss of body fat.
Speaking of bodyfat, i am down to 175lbs. It has slowed considerably, despite the 60mins fasted cardio and 3x week full body sessions. I am still not happy with where I am at in terms of % numbers, but looking at the big picture, i am a hell of a lot healthier than i was in january, and that i can definitely be thankful for.
I am hoping that adding 1-2x small sessions a week(light weight, short rest, high reps) and 1 prowler session might kick it in the ass. But I will still keep an eye on the prize, as my main, main goal is to push up my my big three numbers while not looking Jeff Lewis.
Sunday, June 3rd, 2012
AM-60 mins fasted cardio
PM
Warmup-(same warmup as from the Wendler article)
I want to make a note that this is the best warmup ive ever used. Bar none.
Squats-up to 235x18 beltless.
Incline DB Bench(one arm at a time)
45'sx12x3
50'sx10x3
*my shoulder felt like AIDS attacked them(left side), going to replace these with NG Db Bench next week*
Deadlifts
135x10
205x5
245x4
285x3
325x2
345x1
365x1
385x1
Fucking easy.
Done.
PM
Warmup-(same warmup as from the Wendler article)
I want to make a note that this is the best warmup ive ever used. Bar none.
Squats-up to 235x18 beltless.
Incline DB Bench(one arm at a time)
45'sx12x3
50'sx10x3
*my shoulder felt like AIDS attacked them(left side), going to replace these with NG Db Bench next week*
Deadlifts
135x10
205x5
245x4
285x3
325x2
345x1
365x1
385x1
Fucking easy.
Done.
Saturday, June 2, 2012
Friday, June 1st, 2012
Warmup-(Same as before, pulled from the Wendler article)
Pullups-BWx8x2
Bulgarian Split Squats
*reps per leg*
BWx12
BWx13
BWx14
BWx15
BWx16
Paused Close Grip Bench(4ct)
95x5
115x4
135x3
145x2
160x1
170x1
175x1
155x12
DB Rows
*supersetted with Bench(cept for last 2 sets of bench)
60x10
70x8
80x6
90x5
100x5
100x20(straps)
Cardio-30mins treadmill.
Pullups-BWx8x2
Bulgarian Split Squats
*reps per leg*
BWx12
BWx13
BWx14
BWx15
BWx16
Paused Close Grip Bench(4ct)
95x5
115x4
135x3
145x2
160x1
170x1
175x1
155x12
DB Rows
*supersetted with Bench(cept for last 2 sets of bench)
60x10
70x8
80x6
90x5
100x5
100x20(straps)
Cardio-30mins treadmill.
Wednesday, May 30, 2012
Wednesday, May 30th, 2012
AM-40mins fasted cardio
PM
Warmups
*took this from Wendlers latest article*
PVC pipe – IT band, 100 rolls per leg
Lacrosse ball – piriformis, about 2 min/side
Bodyweight squat – 10-20 reps
Leg swings (front to back) – 10-20 reps
Side lunge – 10-20 reps
One-leg squat – 10-20 reps
Mountain climbers (big strides and hold each rep) – 10-20 reps
Groiners – 10-20 reps
Rollback hamstrings – 10-20 reps
Hip circles (fire hydrants) – 10-20 reps
Shoudler dislocates with band – 10-20 reps
Bent knee hip lift – 10-20 reps
Squats
*beltless*
150x5
175x4
205x3
225x2
245x1
260x1
275x1
DB OHP(seated)-30x10, 35x8, 40x6, 45x5x2, 45'sx13
Deficit Deadlifts(standing on 2 plates)-up to 345x12
Cardio-20 mins Cardio
PM
Warmups
*took this from Wendlers latest article*
PVC pipe – IT band, 100 rolls per leg
Lacrosse ball – piriformis, about 2 min/side
Bodyweight squat – 10-20 reps
Leg swings (front to back) – 10-20 reps
Side lunge – 10-20 reps
One-leg squat – 10-20 reps
Mountain climbers (big strides and hold each rep) – 10-20 reps
Groiners – 10-20 reps
Rollback hamstrings – 10-20 reps
Hip circles (fire hydrants) – 10-20 reps
Shoudler dislocates with band – 10-20 reps
Bent knee hip lift – 10-20 reps
Squats
*beltless*
150x5
175x4
205x3
225x2
245x1
260x1
275x1
DB OHP(seated)-30x10, 35x8, 40x6, 45x5x2, 45'sx13
Deficit Deadlifts(standing on 2 plates)-up to 345x12
Cardio-20 mins Cardio
Monday, May 28, 2012
Monday, May 28th,2012
Run-2 Miles
Upright Rows-55lbsx100 reps scattered(2x20, 2x15, 1x16, 1x14)
Ab Wheel-BWx15x2
Upright Rows-55lbsx100 reps scattered(2x20, 2x15, 1x16, 1x14)
Ab Wheel-BWx15x2
Sunday, May 27, 2012
Sunday, May 27th, 2012
Warmups
25 BW Pullups
PVC Rolling, Stretching, etc.
Paused Squats-210x3x3(beltless, 2-3ct pause in the hole)
DB Inclines(One Arm at time)
50'sx10
55'sx8
60'sx6
65'sx5
70'sx5R, 3L(something was off on left shoulder, unstable)
*dropped weight*
50'sx15
Deadlifts
*beltess*
205x5
245x4
285x3
325x2
345x1
365x1
375x1
My gf's lil brother was doing weighted pullups, so just jumped in
Weighted Pullups
BW+25x12PR
BW+25x8
.Done. high end 80%'er
25 BW Pullups
PVC Rolling, Stretching, etc.
Paused Squats-210x3x3(beltless, 2-3ct pause in the hole)
DB Inclines(One Arm at time)
50'sx10
55'sx8
60'sx6
65'sx5
70'sx5R, 3L(something was off on left shoulder, unstable)
*dropped weight*
50'sx15
Deadlifts
*beltess*
205x5
245x4
285x3
325x2
345x1
365x1
375x1
My gf's lil brother was doing weighted pullups, so just jumped in
Weighted Pullups
BW+25x12PR
BW+25x8
.Done. high end 80%'er
Saturday, May 26, 2012
Saturday, May 26th, 2012
AM
Fasted Cardio, 60 minutes
Small Session
Upright Rows-6x12
DB Curls-4x8
Band Tri Extensions-3x12
Lateral Raises-2x20
Fasted Cardio, 60 minutes
Small Session
Upright Rows-6x12
DB Curls-4x8
Band Tri Extensions-3x12
Lateral Raises-2x20
Friday, May 25, 2012
Friday, May 25th, 2012
Definition of an 80% session. Weights were "light", but worked 11 hours in the heat and lost track of meals, so went in starving.
Warmups
Stretching
PVC Rolling
3x8@BW Pullups
Bulgarian Split Squats
BWx12x3
BWx15x2
Working towards 5x20@BW before adding weight
4 Count Paused CGBP
95x5
115x4
135x3
145x2
155x1
165x1
170x1
145x12
DB Rows
70'sx10
75'sx8
80'sx6
85'sx5
90'sx5
95'sx5
Cardio-60 mins treadmill.
Warmups
Stretching
PVC Rolling
3x8@BW Pullups
Bulgarian Split Squats
BWx12x3
BWx15x2
Working towards 5x20@BW before adding weight
4 Count Paused CGBP
95x5
115x4
135x3
145x2
155x1
165x1
170x1
145x12
DB Rows
70'sx10
75'sx8
80'sx6
85'sx5
90'sx5
95'sx5
Cardio-60 mins treadmill.
Thursday, May 24, 2012
Thursday, May 24th, 2012
Another day of rain in the Philadelphia area, meant that prowler once again would take a backseat, which pisses me off to no end.
Such as it is, i made due
AM
60 mins fasted cardio
PM
Ab Wheel-BWx15x15x12
DB Complex Conditioning
Found in an article by Nick Tumminello on *gasp* t-nation. Took a 25lb DB and did the following.
10 R Hand Swings, 10 L hand Swings
10 L Hand Snatches, 10R Hand Snatches
10 R Hand Cleans, 10 L Hand Cleans
10R Hand Front Squats, 10 LHand Front Squats
10 LHand DB Press, 10 RHand DB Press
3 Rounds in 12 minutes.
100 Band Pullaparts.
Such as it is, i made due
AM
60 mins fasted cardio
PM
Ab Wheel-BWx15x15x12
DB Complex Conditioning
Found in an article by Nick Tumminello on *gasp* t-nation. Took a 25lb DB and did the following.
10 R Hand Swings, 10 L hand Swings
10 L Hand Snatches, 10R Hand Snatches
10 R Hand Cleans, 10 L Hand Cleans
10R Hand Front Squats, 10 LHand Front Squats
10 LHand DB Press, 10 RHand DB Press
3 Rounds in 12 minutes.
100 Band Pullaparts.
Wednesday, May 23rd, 2012, Week 2, Day 3
Warmups
3x8 BW Pullups
Leg Swings, PVC Rolling, Stretching
Squats
*beltless*
150x5
175x4
205x3
225x2
235x1
250x1
265x1
Paused the 265 for some reason, still came up easy. All reps fast, light. Loving it.
Clean and Press
75x10
85x8
95x6
105x5
110x5
115x5
Deadlifts
*stood on 2 45lb plates*
WU-135x5, 185x4, 225x3, 275x2
325x3x3
Cardio-60mins treadmill
80% session. Was up a bit late last night and my back was being an asshole becausei had work for 12 hours yesterday, sitting in my van. Literally did not stand up for 12 fucking hours. That being said, ibuprofen, some icy hot and weights flew. Feeling great
3x8 BW Pullups
Leg Swings, PVC Rolling, Stretching
Squats
*beltless*
150x5
175x4
205x3
225x2
235x1
250x1
265x1
Paused the 265 for some reason, still came up easy. All reps fast, light. Loving it.
Clean and Press
75x10
85x8
95x6
105x5
110x5
115x5
Deadlifts
*stood on 2 45lb plates*
WU-135x5, 185x4, 225x3, 275x2
325x3x3
Cardio-60mins treadmill
80% session. Was up a bit late last night and my back was being an asshole becausei had work for 12 hours yesterday, sitting in my van. Literally did not stand up for 12 fucking hours. That being said, ibuprofen, some icy hot and weights flew. Feeling great
Tuesday, May 22, 2012
Intro
Strong-15 I just completed Week 1 of Strong-15, a program constructed by Lift-Run-Bang's creator, Paul Carter.
I have taken on hs SPPC Challenge : http://www.lift-run-bang.com/2012/01/your-challenge-2012-squat-push-pull.html
in which I finally kick myself in the fucking teeth, take a brick of truth and take accountability for my progress(or lack thereof) in the lifting game. A litte background about me. I was a fat fucking kid. I signed up with Shelby Starnes and went from 220 pounds to 155, then back up to 175. I competed in July 2010 and posted a 345/190/465, 1000lb Total in the 181's. What did i do after i stopped with Shelby? I got fat again. No fault of anyone else's but mine.
I was like a crack addict freed from rehab and went on a binge of whatever i could find. I hit all time best numbers in the squat, but i wasn't healthy. I re-hired Shelby to kick my ass and started voraciously reading everything I could find ad this time around, i noticed something. I don't crave bad foods anymore. When i "fiend" for something, it's rice, sweet potatoes, sushi, etc. I still have weight to lose, but since the beginning of the year, I am down from 208 to 176. Now, it is time for Strong 15. I need to get my strength up, i need to maintain conditioning.
And....here we go.
Last week was the first week of Strong 15, so i will start posting with week 2.
My Goals for the first "block" are as follows
4 count pause CGBP-210
Deadlift-475
Squat-350 Dead/CGBP will be all time PR's.
My squat will be 15lbs off of all time PR at a bodyweight 30lbs less.
I have taken on hs SPPC Challenge : http://www.lift-run-bang.com/2012/01/your-challenge-2012-squat-push-pull.html
in which I finally kick myself in the fucking teeth, take a brick of truth and take accountability for my progress(or lack thereof) in the lifting game. A litte background about me. I was a fat fucking kid. I signed up with Shelby Starnes and went from 220 pounds to 155, then back up to 175. I competed in July 2010 and posted a 345/190/465, 1000lb Total in the 181's. What did i do after i stopped with Shelby? I got fat again. No fault of anyone else's but mine.
I was like a crack addict freed from rehab and went on a binge of whatever i could find. I hit all time best numbers in the squat, but i wasn't healthy. I re-hired Shelby to kick my ass and started voraciously reading everything I could find ad this time around, i noticed something. I don't crave bad foods anymore. When i "fiend" for something, it's rice, sweet potatoes, sushi, etc. I still have weight to lose, but since the beginning of the year, I am down from 208 to 176. Now, it is time for Strong 15. I need to get my strength up, i need to maintain conditioning.
And....here we go.
Last week was the first week of Strong 15, so i will start posting with week 2.
My Goals for the first "block" are as follows
4 count pause CGBP-210
Deadlift-475
Squat-350 Dead/CGBP will be all time PR's.
My squat will be 15lbs off of all time PR at a bodyweight 30lbs less.
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