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Old 03-27-2014, 05:42 PM   #111
Soldier
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gets crabby on low carb days.
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Looking beefy. Freak mode.
Thanks Steve. I'm not normally a selfie guy, especially in public, but it's hard to not document a pump like that. I felt like I was chiseled from stone.
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Old 03-27-2014, 06:24 PM   #112
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Strong work Soldier!
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Old 03-27-2014, 08:13 PM   #113
Soldier
Soldier
gets crabby on low carb days.
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Thanks bill!
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Old 03-27-2014, 08:15 PM   #114
Soldier
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gets crabby on low carb days.
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Made some more tweaks to my programming tonight. Basically I just cut some of the volume. I haven't really been sticking to the program as written anyways. More just sticking to the idea of what I'm supposed to be training on a given day. But cutting down on the volume in the written program will help me feel better about backing off some in the gym.
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Old 03-27-2014, 09:36 PM   #115
Soldier
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gets crabby on low carb days.
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Comparison time. Since the first pic was taken I've been through lots of transitions. I stopped lifting completely for about 6 months while I was in Basic and some of my job training, then I started lifting again but not in a serious way. When you look at the combination of my physique and my numbers, I'm pretty happy with how far I've come. Both pics are cropped at the belly button and top of the head to make comparison easier.



First pic-
Bodyweight- 203
Squat- 315
Bench- 245
Deadlift- 385

Current pic-
Bodyweight- 230
Squat- 405
Bench- 295 (Est.)
Deadlift- 455 (Est.)

I'll have some solid numbers to put alongside that second pic in a couple months.
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Currently training for raw competition.
Gym PR's at 242-
465, 345, 515, 1325
Goals-
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Last edited by Soldier; 03-27-2014 at 09:40 PM.
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Old 03-28-2014, 02:15 PM   #116
RobMoriRB
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everything looks like improvement!!!! great job an keep it going
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RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


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Old 03-28-2014, 02:38 PM   #117
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seriuos improvement if ya ask me....although no one did.....
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Old 03-28-2014, 04:59 PM   #118
Soldier
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gets crabby on low carb days.
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Join Date: May 2011
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Quote:
Originally Posted by RobMoriRB View Post
everything looks like improvement!!!! great job an keep it going
Quote:
Originally Posted by moeheep View Post
seriuos improvement if ya ask me....although no one did.....
Thanks guys. I sure wish I could put those shoulders from the second pic on the abs from the first pic. That first pic is absolutely the leanest I've ever been in my life.
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Currently training for raw competition.
Gym PR's at 242-
465, 345, 515, 1325
Goals-
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Old 03-28-2014, 05:22 PM   #119
Soldier
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gets crabby on low carb days.
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Upper body speed. I'm second guessing my decision to put as much effort into my military press as my bench. I feel like I may not be getting enough direct chest work in. I'm hitting my shoulders a ton and the only thing I'm doing for chest is benching. For now I'll follow the plan as written and we'll see how it all works out. I really need to bring up my military press. I won't be happy until I can strict press my bodyweight.

Today I did upper body speed. It was a quick session, and not very intense. That's fine. TOMORROW it's go-time. Heavy lower body. There will be heavy triples with belt and wraps. I haven't used wraps in a long time. It should prove to be epic.

BUT, here's what I did today-

Speed military press-
45x12
95x6
115x3
115x3
115x3
115x3
135x2

Standard military press-
165x2
135x3

My military press feels fantastic. That being said, I don't think I'm going to be able to get much over 185 during this cycle. I want it to be strict. I could probably push press well over 200 right now if I wanted to, but I want to build those shoulders and tris.

Mid-grip bench with a pause 1" off the chest-
45x15
135x10
185x10
185x10

That last set of 10 was tough. But I like to bench like this. I think it'll work out well as bench assistance.

I'm not sure how much it helps to actually do "speed" military press. I think the key to building my OHP is Submaximal volume. Here's what I'm thinking-

OHP and Squat will respond best to submaximal volume training. Lots of low rep sets with 60-75%. Bench and deadlift, on the other hand, will respond best to the conjugate system that combines low rep speed work and lots of maximal training. Since I'm currently focusing more on squat than deads, maybe I'd be better served by replacing my lower body speed day with a lower body volume day. I'm also contemplating cutting down to 2 lower body days a week, partly because 3 lower days is really hard on my recovery, and partly because the lower body just doesn't need nearly as much assistance work compared to the upper body. I also need comparatively more upper body assistance because I'm not doing very much dealifting, so I need lots of assistance for my back, shoulders, and biceps.

I'm going to shift some things around and make a plan for the coming week.
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Currently training for raw competition.
Gym PR's at 242-
465, 345, 515, 1325
Goals-
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Old 03-28-2014, 07:37 PM   #120
WilldBill88
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Great progress man!
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