[TheNerdKing]

For Posterity:
Some videos of me lifting

5 Lift Comp:
Squat/Bench/Dead/C&J/Snatch/Total Competition

TheNerdKing here.

Height: 5' 10"
Weight: 245lbs

Just started a program given to me by the team I am training with. The guys there swear by this program so I figured I will be giving it a shot.

Its a 6 day a week program.

3 days benching
2 days squatting
1 day deadlifting

The program requires your current best lifts in squat, bench and deadlift.

Squat /w belt and wraps: 545lbs
Deadlift /w belt: 605lbs.
Bench 405lbs.

I haven't actually done any of those weights. I added a little bit to all my totals before throwing them into the program. I mean why make it easy on myself.

I can see a lot of puking on deadlift day. 3x10x500 is going to suck...

I will only be posting what I actually achieve. I will not be listing what my target numbers are. I will comment on whether I made my numbers or not and post general thoughts about the workouts.

I like the program on paper because it has built in periodization. It's broken into approximately 3 week blocks for a total of 13 weeks.

[TheNerdKing]

Day 1 - A bench day

Legs up bench press: 5x5x290
Decline Bench: 3x10x265
Floor Press: 3x5x295
Standing Overhead Press: 3x10x115
Biceps and Abs...

Didn't hit all of my numbers today.

Triceps were shot for floor press.

Also, SOHP was weak. We aren't given numbers for this lift and some of the others in the program. Goal is just to find a weight that sucks and do it. 115 sucked and I had to push press the last 3 or so reps of sets 2 and 3. Tricep overload.

Apparently this is normal and expected.

The workout will be one of the easier ones.

[TheNerdKing]

Day 2 - A Squat Day

High Bar Squats: 4x5x340
Straight Leg Deadlift: 3x8x335
Leg Extensions: 3x10x60
Calves: 6x15xbodyweight
Lower back extensions and Abs...

Hit all my numbers today except:

Fucked up on SLDL. Was supposedto be 3x10x335. Oh well, it was easy and I will make up for it next week.

Not too sure about the leg extensions or calf work. Apparently its meant more to relax than anything. Hence the uber light weight on leg extensions. Not supposed to push hard on that lift at all. Just chill and get a little work in.

High Bar Squats are ass to grass.

I like working out at this place because they give me lots of technique pointers. Small shit that an untrained eye wouldn't notice. It feels a lot better now that I am incorporating a bunch of the little stuff.

This was also an easy workout.

[graedy]

From the numbers it looks like you dont use long rest between sets. Tough stuff!

[rickdog]

Glad to see you posting. How long is a workout supposed to take on average?

[TheNerdKing]

From the numbers it looks like you dont use long rest between sets. Tough stuff!

I rest until I feel ready for the next set on the main exercises.

Glad to see you posting. How long is a workout supposed to take on average?

Dunno how long its supposed to take but I am averaging 2 hours so far. The main lifts are done quickly and then I fuck the dog on the abs/hypers/biceps.

Day 3 - Bench

Close Grip Bench: 1x8x245, 1x8x275, 1x8x265 // Needed help on last rep of 275.
Lock Outs: 1x5x385, 1x5x405 // Very easy
Skull Crushers: 3x10x90
Dips: 3x10xbodyweight
Biceps/Abs/Hyper Extensions

A little shy of hitting my close grip numbers but I smoked the lockouts. My body isn't used to the higher rep scheme yet.

I smoke the low rep stuff and die on the high rep stuff.

I will have to either increase the load or ROM on the lockouts. I was supposed to do 2x5x375.

To my surprise the dips felt awesome. I was almost leaving the apparatus at the top I was coming up so fast.

A note, all benching in this routine is done with a noticeable pause at the bottom of every rep and maximum acceleration of the weight on the way up.

So the 8x275 was 8 paused reps with maximal acceleration.

Another easy workout and will get easier once my triceps get used to the work.

[TheNerdKing]

Had a day off after the last bench day.

Now I'm in the gym 6 days straight. Ug.

Today was a deadlift day. On paper today is perhaps the second scariest workout and I was affeared of it. High rep deadlifts suck fucking ass.

Day 4 - Rest
Day 5 - Deadlifts

Deadlifts off 2 inch platform: 1x8x405, 1x8x425, 1x8x440

This was the exercise that has had me dreading the program all week.

I came in really focused and basically kicked the shit out of the weights. Was shocked.

Front Squats /w belt: 3x5x275

Pyramid upto 3x245 then did the 3 worksets with belt. Belt was on because they want these to be fast and explosive and don't want people pussying around because their core is tired from the high rep deadlifts.

Bent Over Rows: 3x5x185 // Was supposed to do some lame ass dumbbell rows for 3x15. Said fuck it and loaded the bar a bit. Still took it easy because core was kinda shot.

Wide Grip Pullups: 3x5xbodyweight // Was supposed to do 3x15 lat pulldowns on a machine but I once again said fuck it and did things the hard way.

Hyper-extensions and abs...

Felt great today. Don't like high rep deads but if they give me the results the guys at the gym expect I'm willing to try them.

Looking ahead in my program, in two weeks i am supposed to do 2x2x485 1 board bench press with a shirt... I don't have a shirt so I will have to adjust some of the weights they want me using.

The log has a number of days where they expect gear.

We'll see what happens.

[TheNerdKing]

Something I should mention about the lifting in this log.

I've been told to do sets at a sprinting pace of sorts.

Every rep should be perfect form.

Also, every rep we exert maximal force on the bar to achieve as great of acceleration as possible.

The rests between reps are non-existant. Its gogogogogogo and then quit.

Example:

Deadlifts 1x8x440 from the last entry. That set was finished in less than 30 seconds. I hit the bar with everything I had and tried to get as much speed as possible. The eccentric was controlled but very quick. The bar was set down and pulled immediately. Not trying to use a bounce or anything but no pause or reset. Pull, drop, pull, drop, pull, drop...

Bench 1x5x290 from first bench entry. Every rep was pressed as fast as possible. There was a full second or so pause on the chest and then maximal force was exerted and the bar was accelerated as best it could be.

Focusing on bar speed all the time takes a tole on the CNS and body I find. Even with the light weights, its max effort trying to achieve as much speed as possible.

[TheNerdKing]

Day 6 - Another bench day

Bench with chains: 9x3x235+chains - Chains are about 25lbs a piece when totally off the ground.

This was speed work. Pause and then move the bar as fast as possible.

Bench /w 3 boards: 1x4x350, 1x3x365, 1x4x350

This sucked fucking ass. My target was 3x5x385...

This confirms what I have suspected for a long time. My triceps are the weak link in my bench. This program rapes triceps so they should catch up some.

I was super strong on the first reps and then the last rep basically stuck me. So the first 3 with 350 were super quick then 4 basically stopped moving. I could probably have doubled or tripled 385. I got 4 with 365 but I needed a bit of help on rep 4 so I'm not couting it.

Rotator cuff work - Bleh...
Front Raises - 3x10x35lb plate - Who cares...
Dumbbell Rows: 3x10x70 - Just some extra work...
Weighted abs...

Overall it was a good day but I am pissed because my triceps are lagging.

Lets hope they catch up.

[mschatz]

Nice log you got here. already picked up a couple good pointers like working for maximal speed on each lift.