[Donut62]

After a previous attempt, which failed due to my inattentiveness and general lack of motivation to update, I bring forth an honest attempt at a log of Donut's doings. Due to life circumstances and work schedules, I will have to drop my judo and ju jitsu class stuff. So I plan to regroup and refocus on lifting, which when I make an honest assessment of my various sporting adventures has always been the one thing I have enjoyed the most.



Anyways, without further ado:

Current stats:
Age: 24
Height: 5'-11"
Weight: 225 lbs


Split looks like:
Currently following various Sheiko Rated Lifter cycles. 3 training days a week, 2 squat/bench days and 1 deadlift/bench day.



Starting PL Total (November 1, 2007):

Squat: 365
Deadlift: 455
Bench: 275
PL Total: 1095


Current PL Total (updated as the log progresses):

Squat: 455
Deadlift: 562
Bench: 335
PL Total: 1352


Current Goal:

Squat: 500
Bench: 350
Deadlift: 600

All on November 15, 2008

Longer Term Goals:
Total MS in the Russian classification system @ 100kg and 110kg

[Donut62]

I am in Week 2 right now, just to catch everyone up....

WEEK 2

10/21/07 - Sunday - ME Lower

Deadlift (conventional):
365x1
385x1
405x1
425x1
455x1
495xmiss
495xmiss (not smart to make that big jump, but now I know where I stand)

DB Walking Lunge:
8x55's
8x60's
8x60's

Cable Pull Thru:
12x140
12x150
12x150

Single Leg Squat:
2x5xBW (holding cage)

High Rep Ab Circuit


10/22/07 - Monday - RE Upper

(a.m. lifting)

Blast Strap Push-Up:
3 sets, 68 total reps (new PR)

Chin-Up:
7xBW
7xBW
8xBW

Face Pull:
3x10x70

Seated DB Mil:
3x12x50's

Shrug:
3x9x315

Pushdowns:
3x15x60/70/70 (v-bar)

(p.m. conditioning)

100 rope turn/10 burpee/10 cinder block swings/10 med ball slams x 5:
10:36.58 (new PR)

Gripper Work



Some notes:

Unilateral set/reps are always each leg

[Donut62]

Calories will be 3500-4000 lifting days, 3000-3500 on off days initially. This will be adjusted as I go accordingly to weekly trends in weight gain. Shooting for 1-2 pounds a week. I blow up easily so the "stuff your face" bulk rarely yields optimal results.

[liquid!]

Good stuff Donut.

[Donut62]

10/24/07 - Wednesday - DE Lower

Vert Jump Holding DB's:
7x2x20's

Bulg SS, front foot elevated on 3 mats (~6")
8x50's
8x50's
8x55's, 7 w/ right leg

45 Degree Back Raise
3x12x50 (CuRlZ bar on back)

Swiss Ball Bridge + Curl
3x10ishxBW

Ab Shit (saxon side bends and weighted crunches, no idea sets/reps and don't care)


Week 2 training cont'd. I absolutely hate DE work because you don't feel like you did anything. I will probably wind up switching back to a squat and deadlift day, alternating intensity every other week. Why? Because I don't think jumping coordinates to my goals right now. I took it easy today in anticipation of a big ME deadlift next week before my deload. Last week I did a shit ton of RDL working up to 315 and I believe it led to me missing 495 earlier this week. I really shouldn't deadlift 3 weeks in a row but am not satisfied with 455.

Swiss ball bridges+curl make you look like a homo of the highest order, but they are pretty challenging and give me killer glute DOMs so I swallow pride and look like a gaylord.

[Donut62]

10/25/07 - Week 2 - Thursday - ME Upper

SOHP:
Warm up shit
3x135
1x155
1x165
1x180 (PR)
missx185
1x165
1x165
1x165

Definetely weak in the triceps. I can blow the shit out of the rack position easy as pie, once it gets right past my forehead and I start to push my head through the "window" I hit a huge sticking point. Board work or rack lockouts next week.

Inverted Rows (feet elevated on bench):
10xBW
8xBW
8xBW
9xBW

Steep Incline DB Press:
10x70's
9x70's
13x70's

Rev Fly:
2x12x20's

Mini Band Pull Aparts:
1xAMAP (23)

DB Shrug:
3x10/10/13x100's

Feed the Pythons (ez curls):
3x8/5/12x95/95/75


Bunch of band traction stuff, eat. Solid day overall, hit a new PR and got some good volume in accessory work. My shoulders are still mad pumped from the steep incline DB presses.

[Bizarro]

Originally Posted by Donut62

Definetely weak in the triceps. I can blow the shit out of the rack position easy as pie, once it gets right past my forehead and I start to push my head through the "window" I hit a huge sticking point. Board work or rack lockouts next week.

Interesting, I'm the complete opposite, slow on the initial lift but once it gets past my eyes it flys up. What would you think I'd need to work on to overcome that?

[Donut62]

Originally Posted by Bizarro

Interesting, I'm the complete opposite, slow on the initial lift but once it gets past my eyes it flys up. What would you think I'd need to work on to overcome that?

Get stronger shoulders. I'm no overheard pressing expert so someone else may want to chime in, this is the first I've made an honest attempt at getting cock diesel when it comes to pushing shit over my head. I would suggest a lot of Mil/Incline pressing with DB's and BB's to beef up the shoulders.

[Donut62]

10/26/07 - Week 2 - Friday - Cardio

35 mins on treadmill and bike

[Donut62]

10/28/07 - Week 3 - Sunday - ME Squat

Back Squat:

10x135
10x135
5x225
3x275
1x315
1x335
1x355
1x365 (PR, this was about as maximal as effort can get)
1x315
1x315

DB Walking Lunge:

8x55's
8x60's
8x65's

RDL:

8x275
8x275
10x275

Leg Raise

3 sets of I don't care


First time I've squatted for a max in probably a years time. Not as good as I had hoped, but still fairly solid and got some good volume in.