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Old 01-07-2012, 04:41 PM   #21
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PROGRAM #2

WEEK #3

WEEK #3 SUMMARY: I only lifted once this week. I decided to take a layoff and begin a new program on Sunday. I experienced several things that made me change my program this week.

1.) Consumption of over 5,000 calories daily. I actually had to stay up to midnight several nights in a row just to eat enough. I take this to mean that my growth metabolism was redlining from the high rep work - especially the breathing barbell back squats. As I couldn't eat enough daily lifting at this point it seemed counterintuitive to my goal of growth and conditioning for future strength and power development.
2.) My rib box is growing. My intercostals were quite sore all week. A good sign that didn't require further exercise into the 3x15x315 range. This amount of squatting currently is not required as rib box development has been "unlocked."
3.) I have actually gotten leaner, harder, and more flexible all week after the last session. I appear to have gotten more bumpier. Prior to this routine I could bend over and touch the tip of my finger to the floor - now it is nearly my wrist. Flexibility as increased in many other stretches too. This is very good for hamstring and lower back health and is another sign to move into strength and power training.

The hunt for strength through lower reps and heavy weight begins tomorrow...

Last edited by jasonjduke; 01-08-2012 at 04:39 PM.
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Old 01-08-2012, 04:37 PM   #22
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“The ground gives forth a shudder as several Dragon Warriors make their approach. Cracking rock burst forth copious amounts of dust from the ground and the air grows thicker with a sulphurous haze. I toss my scutum to the side and grip my claymore firmly with both hands. Beneath my plate armor my muscles tense and tendons tighten, and my mind washes with clarity. The ground below me shifts once again, I raise my sword to the black sky and bring it down upon the Dragon Warrior’s in a fury of strength.”

PROGRAM #3

WEEK #1

Session #1 – January 8th 2012
Weigh-In 214lbs.
Body Fat 14%
45 Mins.
Barbell Bench Press 3x8x225
Barbell Bent-Over Row 3x8x225
Barbell Back Squats 3x10x335
Wide Grip Barbell Breathing Pullovers 20x15

This was a great workout today. The move into heavier weight feels most excellent. My bodyweight is up and my pants are fitting looser so I will drop the bodyfat % down one percent. It appears my starting weights are good for this next program as there is a good amount of room to progress in all these lifts at this rep range. I could get at least another 20-25 pounds in the bench and row and maybe another 30 pounds in the squat, but, oh how my mind and spirit crave 5’s and singles…
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Old 01-08-2012, 04:42 PM   #23
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Solid, solid and solid.
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Old 01-10-2012, 11:09 PM   #24
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Quote:
Originally Posted by BendtheBar View Post
Solid, solid and solid.
Thank you. The heavier weights satisfy some unquenchable thirst my muscles and spirit crave.

“Each blow upon the Dragon Warriors is like a hammer strike tempering my spirit upon the anvil of strength.”

PROGRAM #3

WEEK #1

Session #2 – January 10th 2012
Weigh-In 214lbs.
Body Fat 14%
45 Mins.
Wide Bar Weighted Dips 3x8xBW+70 (284)
Underhand Shoulder Width Chins 3x5xBW+20 (234)
Deadlifts 5x225 / 5x315 / 3x335 / 2x355 / 1x365 / 1x375 / 1x385
Flat Bench Dumbbell Pullovers 10x60 / 10x65
Barbell Wrist Curls 20x115
Alternating Dumbbell Wrist Curls 2x5x60

Ah, what a nice session. Holding off for 8 weeks was so difficult. I finally deadlifted for the first time in maybe a year and a half; my form was spot on and my back was unbreakable, and I have no need for chalk currently. I will do singles up to 405 and beyond to keep developing power. The weighted dip and chin weights are good – I feel room for progression.
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Old 01-11-2012, 12:09 PM   #25
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Nice work. Dips look brutal, and I'm loving the deadlifts.
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Old 01-11-2012, 03:07 PM   #26
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Originally Posted by jasonjduke View Post
Deadlifts 5x225 / 5x315 / 3x335 / 2x355 / 1x365 / 1x375 / 1x385

Ah, what a nice session. Holding off for 8 weeks was so difficult. I finally deadlifted for the first time in maybe a year and a half; my form was spot on and my back was unbreakable, and I have no need for chalk currently. I will do singles up to 405 and beyond to keep developing power. The weighted dip and chin weights are good – I feel room for progression.
Excellent return to the deadlift.
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Old 01-11-2012, 06:43 PM   #27
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Whilst I wonder if you are a tad insane, I enjoy reading your log a great deal.

All the best people are a bit insane anyway.
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Old 01-11-2012, 09:36 PM   #28
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I'm not going to lie, I love the little story with each workout!

Oh and great job Jason!
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Old 01-12-2012, 10:09 PM   #29
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Quote:
Originally Posted by bruteforce View Post
Nice work. Dips look brutal, and I'm loving the deadlifts.
Thanks bruteforce. I have always been way stronger in dips than bench. Those single pull deads felt so good after repping for the last two months.

Quote:
Originally Posted by BendtheBar View Post
Excellent return to the deadlift.
Oh, man did I want to just keep pulling away til I was a heeping mess on the floor. Unfortunately my better sense got the best of me.

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Whilst I wonder if you are a tad insane, I enjoy reading your log a great deal.

All the best people are a bit insane anyway.
Um, I'll take that as a compliment Beast - thanks. I do my best to update you on my adventures in the Wasteland and Iron Mountain. It is kindof visualization and motivational tool more than anything.

Quote:
Originally Posted by mab54 View Post
I'm not going to lie, I love the little story with each workout!

Oh and great job Jason!
Thanks mab54, I am glad you enjoy.

Program #3

WEEK #1

Session #3 – January 12th 2012
Weigh-In 214lbs.
Body Fat 14%
45 Mins.
Military Press 8x160 / 7x160
Clean ‘n’ Press 3x160 / 1x175 / 3x155 / 12x135
Strict Barbell Curls 10x100
Cheat Barbell Curls 6x115
Seated Calf Raises 3x10x250

I was tired today from lots of work this week, so I decided to do some clean ‘n’ presses to condense the work. It was a satisfying workout that got me sweating pretty well. My wife told me some teenage girls were staring at me – she thought they were scared. Argh! Booga booga.

Early to bed tonight - one more day...

Last edited by jasonjduke; 01-13-2012 at 02:13 PM.
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Old 01-13-2012, 07:32 PM   #30
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Quote:
Originally Posted by jasonjduke View Post
Um, I'll take that as a compliment Beast - thanks. I do my best to update you on my adventures in the Wasteland and Iron Mountain. It is kindof visualization and motivational tool more than anything.
It was a typical British understated compliment - keep at it mate!
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