[h7jb7sg1e]

This is the routine that I'm starting today.
Weeks 1 - 2, about 3 hours per session.
Weeks 3 - 4 about 2 hours / session.
Week 5 1-RM testing Big 3
Week 6 1-RM testing weighted calisthenics
Week...Session.........Percentage.....Sq uat...Bench Press...Deadlift
1..........1...................DE @ 50%.....8 x 3.....8 x 3..............8 x 3
.................................ME @ 75%....3 x 1.....3 x 1..............3 x 1

1..........2...................ME @ 75%.....8 x 3.....8 x 3..............8 x 3
................................Lockouts .........3 x 1.....3 x 1.............3 x 1

2..........3...................DE @ 55%.....8 x 3.....8 x 3..............8 x 3
.................................ME @ 80%....3 x 1.....3 x 1..............3 x 1

2..........4...................ME @ 80%.....8 x 3.....8 x 3..............8 x 3
................................Lockouts .........3 x 1.....3 x 1.............3 x 1

3..........5...................DE @ 60%.....6 x 2.....6 x 2..............6 x 2
.................................ME @ 85%....2 x 1.....2 x 1..............2 x 1

3..........6...................ME @ 85%.....6 x 2.....6 x 2..............6 x 2
................................Lockouts .........2 x 1.....2 x 1.............2 x 1

4..........7...................DE @ 65%.....6 x 2.....6 x 2..............6 x 2
.................................ME @ 90%....2 x 1.....2 x 1..............2 x 1

4..........8...................ME @ 90%.....6 x 2.....6 x 2..............6 x 2
................................Lockouts .........2 x 1.....2 x 1.............2 x 1

5..........9...................DE @ 70%.....6 x 1.....6 x 1..............6 x 1
.................................ME @ 90%....1 x 1.....1 x 1..............1 x 1

5.........10..................ME @ 1-RM....3 x 1....3 x 1..............3 x 1
................................Walkouts .........3 x 1....3 x 1............3 x 1

Also...each session...no particular percentages, just progressive overload (when I complete 3 sets of X reps I increase the weight)
1 x * BW Dips
3 x 3 Weighted Dips (weeks 1 -2)

1 x * BW Pull-ups
3 x 3 Weighted Pull-ups

1 x * BW Sit-ups
3 x 8 Weighted Sit-ups

3 x 8 Neck Prehab (via weighted neck lifts front & back. Also, manual resistance for sides)
^^^ every other session if recovery is lagging

3 x * Plate Pinching
^^^ every other session if recovery is lagging

Week 6 will be mostly off, except for testing 1-RM on Dips, Pull-ups, Sit-ups (and maybe neck), plate pinching (of course)

Then I'll take a month off from the big 3 and focus on Weighted & or BW calisthenics.

[h7jb7sg1e]

session #2 week 1 pushed to Tuesday, session #3 either Thursday or Friday depending on recovery.

have been doing a lot of swimming. Steady BW at 195 lbs.

[h7jb7sg1e]

busy w/ school & no internet @ home
swimming on and off

Tuesday, March 4th, 2008
Squat
warm-up
8 x 3 x 315
somewhere between quad-parallel and atg
1 x 405 walkout
1 x 425 walkout
1 x 455 walkout


Bench Press
warmup
8 x 3 x 225
about half a second to one second pause
1 x 315 lockout 15 seconds
0 x 335 lockout
1 x 335 lockout, 10 seconds
0 x 345 lockout
1 x 345 lockout, 10 seconds
^left intially failed both times

Deadlift
skipped 8 x 3
lockouts, basically lift an inch and hold
warming-up
1 x 315
1 x 405
1 x 500 20 seconds
1 x 550 15 seconds
1 x 570 10 seconds
1 x 585 10 seconds, booyah!

Dips
15 x BW
2 x 2 x BW + 135, whack
15 x BW

Pull-ups
5 x BW
2 x 3 x BW + 45, eh getting there
3 x BW, whack, no endurance

Neck Work, via Head harness
3 x 8 x 35
doable, definetly stick with very small progressions on this one

3 min recumbent bike cooldown

swimming this thursday & Friday
Friday also lift again if I've recovered.

[h7jb7sg1e]

Monday, March 10th 2008 @ KBCC (school)
gave blood

Tuesday, March 11th 2008 @ Asser Levy 12:45pm - 3:45pm 3:00
Squat (quad-parallel)
warm up
4 x 3 x 335, taking 3-5 breaths between each rep
*walkouts, 10 seconds each
1 x 1 x 405
1 x 1 x 455
1 x 1 x 475

Bench Press
warm up
4 x 2 x 245, touch and go, bit ambitious, was going for a 4 x 3 with this weights, was not to be, 1st rep solid, second rep real slow,
lockouts
3 x 1 x 315, unrack and hold, 10 seconds each, couldn't unrack on one set, took a 10 second break and was successful unracking

Deadlift
warmup
3 x 3 x 405, TRAP BAR, chalk, didn't have full strength
*lockouts, #2 pin, conventional, chalk, 10 seconds each
1 x 405, warming up
1 x 495, solid
1 x 585, solid
1 x 600, solid, PR +15

Plate Pinching
2 x Pair of 25s x left hand then right hand, then both. left hand noticeably weaker but I was able to break it off the ground completely on both sets, and hold for a few seconds

Rotator Cuff work
2 x 10 lb plate in each hand, should rotations, external, internal, wide, narrow, front, sides, etc.

Treadmill
3 x 1 minute sprints @ 12MPH @ 1.0 incline, 10 seconds to get to top speed, Asser Levy's treadmills have a higher top speed 12 MPH versus 10 MPH @ W 59 rec center, also their's really does max out, @ W 59 the treadmill speed in use ranges from 9.2 MPH to 9.6 MPH when I've set it to 10 MPH

detailed
0:00 warm up @ 3.0MPH @ 0.0 incline
3:00 spint #1 @ 12 MPH @ 1.0 incline
4:00 recovery @ 3.0 MPH @ 1.0 incline
6:00 sprint #2 @ 12 MPH @ 1.0 incline
7:00 recovery @ 3.0 MPH @ 1.0 incline
9:00 sprint #3 @ 12 MPH @ 1.0 incline
10:00 recovery @ 3.0 MPH @ 1.0 incline
12:00 jog @ 6.0 MPH @ 1.0 incline
15:00 recovery @ 3.0 MPH @ 1.0 incline
18:00 recovery @ 3.0 MPH @ 0.00 incline

Thoughts
Making the trek to Asser Levy is very productive, I get to use the power rack and really push myself. I am excited to see how this will affect my maxes on test day (either end of this month or sometime next month). Plate Pinching after deadlifting isn't the best idea. I might plate pinch during my squat set breaks. Lately I've been too busy to train as often as I would like. Hopefully I can get a DE session on Friday, followed up by a ME on Sunday. I am going to start incorporating heavy partials for Squat, Bench and Deadlift. For Squats the focus will be on a goal PR weight and 3 singles to progressively lower pins. For Bench Press I'll start with 3 partial singles at my current PR weight and work up to a weight that is 20 to 50 pounds above my goal PR weight. For Deadlifts, I'll do 3 singles from the #1 pins and go as heavy as I can go. Since the #1 pins are very high, if I reach 600 lbs from them. I'll start deadlifting heavy off 3 then 2 then 1 plate(s). and Finally "grip it and rip it". My short term goals for this paticular cycle (4 - 12 weeks total) is 455/295/475. after this cycle. I'm going to take some time to focus on pefecting my technique for deadlifting. i'll probably do a power cycle with 2 or even 3 sprints week

current PR overload....difference....goal pr.....difference
405 495 90 455 50
275 315 40 295 20
455 585 130 495 40

[Zerocrew1984]

i almost shit myself. i thought you did a 600lb deadlift....

[h7jb7sg1e]

heh heh, not yet

btw, nice squat PR, six plates soon

[Zerocrew1984]

lol!

i hope that i can squat 455 in a few weeks after all of this SSB work. we'll see what kind of carry over it has.

[h7jb7sg1e]

hmm I guess you were just messing around

its all good, heal up and get back into it

[h7jb7sg1e]

Sunday, March 16, 2008 @ Park & WSH path 4:00 pm - 5:00 pm 1:00
BW 191.8
Fat % @ 17.5%
^^^Measured post-workout after drinking 1/2 liter of water, not very accurate, just a ball park.

Neutral Grip Pull-ups (few inches beyond shoulder width)
3 x 10 x BW

Inverted Push-ups (feet supported, feet about 12 inches from support, hands about 2 feet apart
3 x 10 x BW

Burpees (Push-up and Jump)
3 x 10 x BW

^^^about 1 - 2 minutes rest between each set

Rim Jumps
2 x 4 x BW
1st left 5 - 6 inches from touching rim
2nd right 5 - 6 inches from touching rim
3rd left running start about 4 inches from rim
4th righ running start about 4 inches from rim

Dips
1 x 15 x BW

Pull-ups on rings (NOT gymnastic rings)
1 x 5 x BW

Sprints (untimed)
3 x 2.5 blocks w/ 7 block walking interval

Thoughts
Was running very late, so I didn't have time for a long workout. Skipped the gym workout and worked out nearby. I'm happy I got 3 sets of 10 BW pull-ups, haven't gotten that in a while. Breathing took adjustment, as I'm used to exercising indoors. Inverted Push-ups were solid, burpees were labored and slow. Rim Jumps were simply to test how much improvement I have in my vertical., its not a strict measure of my VJ or CVJ but just a ballpark. I explored another nearby park to see what I could use for training then hand a jungle gym that I used for some dips. The ring pull-ups were a nice change. The sprints were completely brutal. I started off so fast I thought I was going to reach van courtland park. Instead, I gassed about 2 blocks in and pushed hard for another 1/2 block. Sprinting on a treadmill is very different from outdoors. If I clocked myself I'd at least know how fast I covered the distance. I'm still looking for my stopwatch, might have to buy a new one.

I realized that deadlift lockouts aren't going to help me off the floor. My weak point in the deadlift is off the ground. So I'm going to train off a plaform or with 25s or 35's.

Also for squats and bench press I'm going to do partials instead of simply walking it out and unracking it respectively.

[h7jb7sg1e]

checked out my school gym today. its tiny, capacity for 12 including 2 staff.
they have a squat rack with one or two inch spacing, bench press, t-bar row, hyperextension, assortment of bands, stretching table, bosu balance trainer, swiss balls, one adjustable bench, girly dbs, metro dbs (up to 50 lbs)

they have a "few" plates. Only 8x -45 plates the usual assortment of other plates. I can get a solid squat and bench press workout there. as far as deadlifts I have to be the only one there cause I probably be using all the 45s. I asked if I could deadlift the guy said yeah. I forgot to ask about chalk. I'll work out on wed. They also have a cardio/weight machine upstairs, I'll check that it too. I have a long break between classes so I shouldn't have to rush.