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-   -   Skyler's Training Log (http://www.muscleandbrawn.com/forum/showthread.php?t=1548)

Skyler 12-21-2009 04:30 PM

Skyler's Training Log
 
For a general background, check the post here.

Current Stats: 6'3" 180lbs, 7-site calipers have me at 8.8% BF, which I think is closer to 10% in reality. Fairly small boned (6.75" wrist, 9" ankle) and rather small (31.75") waist. No excuse, just a point of perspective.

Goals: Long term is 95% of Casey Butt's calculated maxes at 10% bf. Short term is another pound or 2 on the bar. I grew up playing basketball and am aiming to get my vertical leap over 40", which requires a decent squat and deadlift in addition to plyo work.

Plan: Time Efficient Plyo work prior to my Deadlift and squat workouts. Christy-style linear progression for my weight workouts. Rinse, repeat.

12/20/2009
Halo Press (Trap Bar overhead press): 108 x 5 x 2
Nautilus Nitro Pullover: 175 x 8 x 2
-supersetted with Radar Chest Pulls: 3 five-second holds x 2
Nautilus Lateral Raise: 123 x 8 x 2
Bicep Curl: 69 x 8 x 2
Nautilus Rear Deltoid: 121 x 8 x 2
Rotator Cuff External Rotation: 5 x 13 x 2

So following the Christy model for progression, I'll be adding 1lb to every exercise next week, save for the external rotation. The pullover feels very manageable and I wouldn't be surprised to linearly progress straight up to the 250lb stack limit.

BendtheBar 12-21-2009 05:53 PM

Looking forward to your log. Great goals and great approach.

rippednmichigan 12-21-2009 05:55 PM

If your with B-dub your gonna do great.

jwood 12-21-2009 07:19 PM

Welcome to the forum, glad to have you here. BWYS is strong man to work out with, I am sure you will see great results.

Hit it hard, I will definitely be reading your log.

glwanabe 12-21-2009 07:21 PM

Welcome aboard!! Looking forward to seeing your progress.

Skyler 12-21-2009 07:46 PM

Quote:

Originally Posted by rippednmichigan (Post 16196)
If your with B-dub your gonna do great.

We're spotters; our routines don't overlap too much. Occasionally I get a wild hair up my ass from his workout and go for maxes. However, I'm just aiming to beat the logbook, as Wendler might say.

bwys61 12-22-2009 09:09 AM

Its about time you got on here.

S-man and myself have 2 very different body types with different goals in mind. Our training doesn't overlap too much. However, some of my best gains come from having such spotter and or his motivation

Quote:

Originally Posted by Skyler (Post 16229)
We're spotters; our routines don't overlap too much. Occasionally I get a wild hair up my ass from his workout and go for maxes. However, I'm just aiming to beat the logbook, as Wendler might say.


Skyler 12-22-2009 10:19 AM

Quote:

Originally Posted by bwys61 (Post 16287)
Its about time you got on here.

S-man and myself have 2 very different body types with different goals in mind. Our training doesn't overlap too much. However, some of my best gains come from having such spotter and or his motivation

Let's be honest: it's the deadlift shrugs that account for our gains.

bwys61 12-22-2009 10:24 AM

And that for me is literal after the deadlift workout and manually on the vectis

Quote:

Originally Posted by Skyler (Post 16299)
Let's be honest: it's the deadlift shrugs that account for our gains.


Skyler 12-22-2009 04:06 PM

12/22/2009

Pre Workout: 2 scoops Jack3d

Peri Workout (After plyo, before deads): 10g whey/15g gatorade

Plyo
-Weighted Box Squat Jumps: +10lbs x 5 x 4
-Depth Jumps (~17" box): 4 x 4

-Trap Bar Deadlift: 407 x 5, 362 x 6

-Weighted Dip: +45 x 8 x 2

-Reverse Curl; 67.5 x 8 x 2

- (Freedom Trainer): 112 x 10 x 2

-Ivanko Gripper: 153lbs x :30/arm

Post workout: 30g whey, 10g creatine mono, caramel truffles.

I added a link to Bill De Simone's forearm exercise (hence "BDS Forearm"). It's unconventional but I quite like it. This workout felt MUCH better than last week's DL workout. The plyos pre-weights, for me, seem to really prime the CNS for power without any fatigue accumulation.


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