Deadlifts, 10's Intensification

Deadlifts

135/5

185/5

225/3

260/5

295/5

320/10,10,10

Leg Curls:45/10, 90/10, 90/10

Abs: 3/20,20,20

Sorry, but that was about it. It's late and i have an early morning session because my gym is closing early tomorrow. I'll go in-depth and post the military workout. I will say this though, I now know why I dont train two days in a row for power anymore.

Bench- intensification, 10's wave

Ok, so in my grand wisdom, I forgot my log book yesterday, but I had a great session nonetheless. My last set for 3 x 10 was supposed to be 220 for three sets of ten but I ended up doing 250 for three sets of ten.

bar/16

135/6

185/3

200/5

230/3

250/10,10,10

Incline DB press: 90/10,8 85/10

One arm rows: 75/10, 90/10, 10

Rolling Tricep Extensions: 35/10, 40/10, 50/5

Everything felt good and that 250 was manhandled. Kept in mind to keep my setup tight also and to stay tight during the set.

Tip: never forget your logbook. If you do, beat ass anyway.

Squat, 10's wave, Intensification, Juggernaut method

Squat

135/5

185/5

225/3

230/5

260/5

280/10,10,10

Leg Press: 3pl/10, 4pl/10, 5pl/10,10

GHR: BW/10,10 attached pink band 6,6

Kettlebell swings: 50/15, 60/15

Met up with my boy, Big Snookie Greg Sorrels and we hit squats together until I went upstairs for some leg press and glute ham raises. Greg was pretty amped as he got his program from Gary Hartwig, so I was pretty excited for him. Greg is very hard worker and has no problem following a program at all so I'm looking forward to see Greg nail some PR's.

I had a good session today. I'm looking forward to what the realization phase is going to bring in all my lifts, but my squat especially. I want to squat 315 for 20, and not sure how long that will take, but I'll add that to my list of longstanding goals, one of which is to bench 500 raw.

I go to bed happy knowing that the Bears are in the playoffs. I hope they continue to steamroll the competition. Way to bounce back after a pounding by the patriots.

Deadlift and Military Press Training.

Deadlifts: Dec 17 2010

135/5

185/5

225/3

285/10,10,10,10,10

Pendlay Rows: 135/10, 135/10, 185/8

Leg Curls: 90/10, 10, 10

Military Press: Dec 18 2010

Bar/20

65/10

95/10

110/ 10, 10, 10, 10, 10

Seated hammer low rows: 45/10, 90/10, 135/10, 180/6

(used pink mini bands)

Chest Supported Rows: 90/10, 135/ 10, 180/6

Close Grip Press: bar/10, 95/10, 135/8, 185/8

(used pink mini bands)

Shrugs and curls also

Never used the mini bands for any type of work on main or assistance exercises. Since my next meet is a bit far off, I've decided to go ahead and test the waters with them. Very different feeling on the bench thats for sure. I hope to experiment more with chains also. Gotta have fun, don't let your program be ran all the time by....well.....the program. Have fun a bit, especially if you're not training for anything at the time. The experimentation you do now, may be the one thing that shoots up your total.

Accumulation bench- 15 DEC 10

Bar/12

95/10

135/10, I have no idea why I did that many.

185/1

200/10,10,10,10,10

Incline DB Press: 70/15, 10, gritted out 13 on the last one

Pressdowns: enough to emasculate me because they were not tricep extension or a CG Bench

My first full week of the program is almost complete and looking forward to a back and hamstring workout tomorrow. Deadlifts, some rows and glute ham raises or leg curls. Since the deads aren't too heavy, I don't mind going heavy on the rows to get a big(ger) back.

My nutrition still blows.....that is all. I just eat when I'm hungry, but when I eat, I EAT! Speaking of, I need a rotisserie chicken, or chickens, for the weekend.

Little video to leave you guys with.

Keep on keeping on!!!

First day of the Juggernaut method......

Well, I started training back serious on Monday, and I have a structured program in the form of the Juggernaut method(available at www.elitefts.com) by Chad Smith, a shot putter turned athlete who did his first meet unequipped in CA. Here is a video to show you he can walk the walk.

As I've been following his log for awhile now, I was aware he was doing something but he never named it outright, so when he released the e-book, I jumped on the first chance I had to get it.

I started light on all my lifts, so I'm working with the following "working maxes:

Squat:420

Bench:330

Deadlift:475 (but this may be lowered a little bit)

Mil Press:185

Yesterdays workout broke down like this.

135/5

185/3

225/2

250/10,10,10,10,10

That shit was hard.........how hard you ask?

Very hard. This illustrated how I need to be in good cardio shape to handle intense sessions. The rest of work went like this

Leg press: 3 plates per side/10, 5 plates/ 10, 10 ,10, 10

BW glute ham raise: 10,10,10,5

I was done after that. Going to do some cardio today too, just to get the blood moving.

Going on's.

Ok, so I did a meet before Thanksgiving, here are the results

squat:600

bench:391

deadlift:596

I also got best lifter. Yay.

Sorry, I have some weird wiring with me as the effect of adding 100 lbs to my squat in a year as nothing. I'm already training for my next meet and I'm motivated to do more in my next meet. No time to focus on the next one.

Running 5/3/1 still, but working with the Juggernaut method after my little bit of BS training. Just training for nothing more than a pump is enjoyable, others be damned, being jacked and swole is AWESOME! If you lift weights and you look like poo, then what the fuck is the point.

Rant over.

Past couple days training.

Tuesday squat

bar/13

135/12, 5

185/10

225/10

275/10

315/5

Bw Glute ham raise: BW:10,10,9

Leg Curl: 80 lbs done to failure. Done from a deadstop. My hams are cramping........thanks for the idea John Meadows.

Wednesday Bench

Floor Press(used fat gripz)

135/6, 5

185/5

225/3

275/3

Hammer one arm rows

90/8

135/8

160/8

180/8

Barbell Rows: 225/8, 8, 8

Rolling triceps extensions: 30/10, 40/10, 50/10

Some curls for the girls...................that aren't coming my way....the single me continues.......

Fuck it.