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Old 09-14-2013, 05:59 PM   #41
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Here's my logs for Thurs and Fri. Been busy as hell:

THURS

OHP DELOAD
45x3x5
65x5
80x5
95x5

BBB sets
85x3x10
90x10
90x13

BB ROWS
135x5x10
185x2x10

DB Curls
20x5x10

FACE PULLS
50x2x10
60x2x10
70x10

FRIDAY

DEADLIFT DELOAD
145x3x5, all conventional
160x5, conventional
200x5, conventional
240x5, conventional

BBB Sets (DEFICIT PULLS FROM a 45 plate)
185x10
190x10
195x10
200x10
205x10

AB CABLE CRUNCHES/WEIGHTED PLANKS
70x10
75x2x10
80x2x10, alternated sets with 30 sec planks with a 25 lb plate on my back.

LYING TRICEP EXTENSION
35x10
45x4x10
55x10
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Old 09-16-2013, 07:17 PM   #42
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BENCH
Warm Ups
45x3x10
95x5

Work Sets
135x5
160x5
180x5+5(10), same as last time although these felt really good and stable.
200x2, decided to hit a heavy double. These felt good

BBB Sets
135x4x10
135x13

V-HANDLE LAT PULLDOWNS
110x10
120x10
130x10
140x10
150x10

INCLINE DB PRESS
35x3x10
40x10
40x15

DB CURLS
20x5x10

I'm thinking about switching to Smolov or Smolov JR for my bench leading up the meet, I don't think it could hurt and I could potentially get a decent bump from it.
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Old 09-17-2013, 06:18 PM   #43
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Still figuring out programming issues leading up to this meet. I've decided to axe the 5/3/1 BBB temporarily, until after the meet. I started using that with the intent of putting on size, which it's been very efficient for, but I think I need to concentrate on hitting heavy singles with some volume work. So I think I'm going to run 1.5 Strong 15 Short cycles to lead up. I plugged in the following for my goals : 415 squat, 250 bench, 470 deadlift. These are pretty aggressive but I think they're attainable if I focus and really bust my ass. Anyway, here's today's log:

SQUAT
45x3x8
175x5
205x4
240x3
265x2
315x1
325x1
345x1
345x1, did a second one because my spotter had his hands lightly on me and I couldn't say for sure it didn't influence. The second one felt RIDICULOUSLY easy though which is surprising since it's a beltless PR for me.

SQUAT PAUSE REPS
245x2x5

AB CABLE CRUNCHES/WEIGHTED PLANKS
70x5x10, alternating with 30 second planks with a 25 lb plate on my back.
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Old 09-20-2013, 08:57 PM   #44
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Weighed in 210 today, felt like complete crap the past two days trying to fight off a cold. Went to the gym and got my work done anyway, I was cold-sweating through the entire training.

DEADLIFTS
135x5
140x5
180x4
215x3
220x2
315x1
330x1
350x1, w/ belt. All of these were sumo

DEFICIT PULLS
250x3x3, got video of my last set of these just to see how my form was. Posting it for the hell of it.

http://youtu.be/WRxw9r7bG1E

CHIN UPS/PULL UPS
Pull ups x 2 singles, this is the first time I could do two dead hang pull ups consecutively.
Chin Ups x7x3, this is almost unbelievable to me that I accomplished this. Nine months ago I couldn't even do one of these. This is more chin/pull ups than I've done in my whole life collectively.

FRONT DB SQUATS
35x5
55x3x5, never done these before and a friend advised me to try them

AB CABLE CRUNCHES
70x10
75x10
80x10
85x2x10

DB CURLS
25x3x10
20x1x10

Despite feeling generally weak all day due to being sick this was a great day of training.

Last edited by TitleFight; 09-20-2013 at 09:02 PM.
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Old 09-23-2013, 09:04 PM   #45
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BW this AM 211

SQUAT
45x3x8
135x5
205x2x5 (I read the spreadsheet wrong and did two of these accidentally)
240x3
265x2
325x1
345x1
350x1, w/ belt felt ridiculously easy. I'm thinking of making this my opener
270x2x3, pause reps
185x20, felt fresh after the heavy stuff so I decided to throw in a volume set

PULL UPS
pull upsx5x2, man if you thought I was psyched on friday for the two pull ups I eeked out you should have seen how stoked I was today. Maybe I got past some mental hurdle or something friday but I was crushing these today. I thought I maybe had a couple singles in me but I did that first double with such ease that I just keep going. I'm definitely ecstatic as I see these a huge milestone for me.

AB CABLE CRUNCHES/WEIGHTED PLANKS
70x10
75x10
80x10
85x10
90x10, alternated sets with 30 second planks with a 25lb plate.

DB CURLS
25x2x10
20x3x10

A really really solid day of training, not to mention I'm still getting over being sick. I'd say I'm about %85 percent better. STOKED
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Old 09-24-2013, 12:49 AM   #46
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Originally Posted by TitleFight View Post
350x1, w/ belt felt ridiculously easy. I'm thinking of making this my opener
STOKED
Excellent man. Crush it.
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Old 09-25-2013, 09:13 PM   #47
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Weighed in this AM at 211

BENCH
45x3x8
105x5
125x4
145x3
160x2
185x1
190x1
200x1, came up with no problems.
160x14

OHP
45x2x5
85x5
95x4
105x3
120x2
135x1
145x1
75x10
85x10
95x10, since I'm not running 5/3/1 I was really sure how to program this so I just roughly based it on the Strong 15 template.

DIPS ON PARALLEL BARS
Bodyweightx2x10
25lb platex5
45lb platex3x5, was pretty psyched I completed these.

FACE PULLS/TRICEP PULLDOWNS
30x10, pulldown
70x10, face pull
40x10, PD
70x10, FP
40x10, PD
70x10, FP

PULL UPS
5x2, trying to rack up as much volume on these as I can now that I'm able to do them consistently.

This has been a really really solid week of training so far. Feeling super positive about everything.
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Old 09-26-2013, 01:45 PM   #48
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Good work on that 200. 225 won't be long.
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Old 09-26-2013, 05:45 PM   #49
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Good work on that 200. 225 won't be long.
Thanks man! Definitely appreciate the encouragement. If I can get 225 for the meet I will be very happy. I'm feeling positive that my newfound ability to do pull ups will have some carry over to my bench.
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Old 09-27-2013, 01:23 PM   #50
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You will have 225 in the bag, just don't jump the gun.
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