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OneMorePlate 01-27-2013 12:27 PM

Applied Science Methodology
 
Hello Guys
Been training for years with more drive & hunger than planning. Life has a way of teaching us lessons forcing to adapt, over come or fail. This is my journal of adaptation.

Bench ME
CGB
wu's
195-3
245-3
275-1
295-1
305-1

Shirt
335-3
365-1
395-1,1

Rolling DB Extensions
3s

Push downs
2 sets

OneMorePlate 01-27-2013 02:22 PM

Today
Squat DE
wu's
215+minis 2,2,2,2,2,2,2,2

Rack Pulls
225-3
315-3
405-3
475-3
525-1
575-1
Sumo
625-1
665-1

Leg Curls
170-12
190-10,10

Curls
3s

Was looking for 705 today on rack work, just wasn't there today.

jdmalm123 01-27-2013 02:29 PM

Welcome aboard!

Nice lifts... Whatcha doing? Westside?

Saw your intro post...What's your weight lifting history?

BendtheBar 01-27-2013 03:13 PM

Good work. Subbed. Smash some PRs!

big_swede 01-27-2013 03:34 PM

Welcome to mab! Good luck

OneMorePlate 01-27-2013 05:14 PM

Quote:

Originally Posted by jdmalm123 (Post 317755)
Welcome aboard!

Nice lifts... Whatcha doing? Westside?

Saw your intro post...What's your weight lifting history?

Thanks
Exactly, about 5 weeks into it body is responding very well. Wasn't aware of Brandon's Cube method at the time or might very well be running that Routine. So read a ton watched many videos on Louie's Routine and have to say so far I'm thrilled with the results. Not ranked, Competed more when I was in my early twenties mostly bench press sometime push/pull. Best lifts were single ply 635 Sq 650 DL best raw bench was 425.
Injuries had been a hassle knee, shoulder but live and learn.

Quote:

Originally Posted by BendtheBar (Post 317770)
Good work. Subbed. Smash some PRs!

Thanks BTB sounds like a good plan brother!

Quote:

Originally Posted by big_swede (Post 317774)
Welcome to mab! Good luck

Thanks man, open to thoughts ideas to improve. Will be posting videos in the next few weeks. Expecting a 550 pull & a 425 shirted press very soon.

OneMorePlate 01-29-2013 03:37 PM

Recovery stuff

Roller wk

Stretching

Bike 25 mins interval

Heavy Bag 1:30 rounds x 3

Boring but necessary.

Bench Dynamic wk tomorrow.

ravimolasaria 01-30-2013 02:55 AM

Strong numbers OMP ... in for some great PRs ... keep smashing the wts. buddy ... :rockon:

J_Byrd 01-30-2013 09:05 AM

great work, what kind of shirt are you using?

OneMorePlate 01-30-2013 10:12 AM

Hey JB,

The O-Kill shirt.
Plan is 450 by summer and 475-485 by years end. Believe 100% that's going to happen barring any further injuries.
Training natural, well creatine cycled 8weeks on/4off and taking amino's, just shit loads of Beef n chicken does wonders.
Not going to win any bodybuilding contest eating like this but its good for powerlifting.

Thanks Brother.


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