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Old 12-21-2009, 04:30 PM   #1
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Default 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.
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Old 12-21-2009, 05:53 PM   #2
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Looking forward to your log. Great goals and great approach.
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Old 12-21-2009, 05:55 PM   #3
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Old 12-21-2009, 07:19 PM   #4
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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.
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Old 12-21-2009, 07:21 PM   #5
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Welcome aboard!! Looking forward to seeing your progress.
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Old 12-21-2009, 07:46 PM   #6
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Quote:
Originally Posted by rippednmichigan View Post
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.
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Old 12-22-2009, 09:09 AM   #7
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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 View Post
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.
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Old 12-22-2009, 10:19 AM   #8
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Quote:
Originally Posted by bwys61 View Post
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.
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Old 12-22-2009, 10:24 AM   #9
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And that for me is literal after the deadlift workout and manually on the vectis

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Let's be honest: it's the deadlift shrugs that account for our gains.
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Old 12-22-2009, 04:06 PM   #10
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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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