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PNC2011 05-04-2013 07:29 PM

OFFSEASON Training into Contest prep for 2014
I have never done a journal before and figured no better time than now. I am in offseason right now just trying to make improvements and strength gains leading into next April when i will start prep again. Currently running a modified 5/3/1 program with smolov jr for bench. i have always had a sucky bench press and didnt do it because of it,but really making it a priority now. this forum has alot of great information and smarty guys so im always willing to take so advice.
nutrition is 210p/320-370c/65-70f
this weeks workout so far
monday would have been oh press day of 5/3/1 but decided to avoid it because of all the pressing i will be doing
bench 185x6x6 day1 all the last reps are paused for 2 seconds
dips bw+45x10,10,10,10
db shoulder press 70'sx3x10
shrugs 225x3x12
1arm db extensions 35x3x10

tuesday 5/3/1
deadlifts goal 3 reps
325x3 was goal got 8 then decided to see what my true 1mr max was have never really done
355x2,365x3,385x2,395x1,405x2x1 all coventional style then drop to 315x2x5 then 1 set 315x10 all sumo
hipp abbduction 170x3x15

called it a day after that

Wenesday bench day
195x7x5 all paused for 2 seconds on last reps
chins bwx3x8
incline curls 25lbsx2x12 tem 4-0-4 very slow in controlled due to left bicep tendon which has been acting up but lately been much better still taking it easy.
thursday squats
goal was 305x3 got 12
leg extension 160x3x15
lying leg curl 140x3x12
had to squat a day early because of work and the other owner of the store going down to the Pro Bowl in VA. lower back was alittle sore but went easy enough
friday off
saturday bench
205x8x4 paused all last reps for 2 seconds
that was all
bench again tomorrow see what happens

Commander 05-05-2013 03:05 AM

Logged in.

PNC2011 05-05-2013 02:49 PM

so benching again today to be honest was a little intimidating but nailed it
225x10x3 with all pauses on all last rep for each set
cable rows 140x3x12
pushdowns 150x3x12
adding ten pounds to all bench for next block hope it goes well

PNC2011 05-06-2013 06:24 PM

dead lift day
135x5,185x5,225x8,275x3,315x3x goal was 348x3 bumped up the weight to 355x10 then dropped to 315 sumo for 12
bw+10lb chins x8,5,7 took more rest on the last set and got more reps use to a fast pace so some times have to catch myself and slow down.
lying leg curls 115x12,120x12,125x12

reverse pec deck 105x12,11
thats all for this workout benching again tomorrw second block of smolov jr bench so its 195x6x6

PNC2011 05-07-2013 08:54 PM

so another day done
hit my goal of 195x6x6 with all last reps paused
bw dip +50lbx3x8
shoulder DB press 75'sx3x10
1 arm over head ext 30'sx3x15
s/s face pulls 100x3x12
hammer curls 20x12,25x12,12 taking it slow with my bicep tendon issues in my left arm.

Commander 05-08-2013 11:40 AM


Originally Posted by PNC2011 (Post 926322)
taking it slow with my bicep tendon issues in my left arm.

I've had that same issue. Only thing that really ever helped me was time off from heavy benching.

PNC2011 05-08-2013 05:34 PM

hmm...i don't feel it during any pressing movement and barely now on any rowing or pulling, but i do notice it on curling and my arms are not a strong point to begin with. i am thinking of trying out some occlusion for biceps, i have never tried it .

PNC2011 05-09-2013 06:50 PM

pretty happy with today's lift and glad i tried some occlusion training stuffs intense !
bench 205x7x5 all last reps paused
flys s/s with v-grips pull downs
t-bars rows 60lbsx12,85x12,110x12,135x8,160x8,8 drop 110x8 drop 85x13
preacher(occlusion) 25x30 wait 1 minute 12 wait 1 minute 12...arms were in pain. totally different feeling stuffs unreal.

PNC2011 05-13-2013 04:43 PM

so have to recap a couple days here. next day was off
then legs 5/3/1 squats friday
goal was 310x3 i did 315x8 and did a second set of 6 the drop to 225x6 all paused
rdl with DB's 65'sx12, 75x12,85x12,95x12
leg extensions 175x12,12,12
lying leg curl 130x10,10,10
hip abbucution 175x15,15,15
honestly on squats wasnt as strong as i was hoping but is what it is. i had to push a legs back a day and it always effects me(as the weights being much heavier than i feel they should be)
saturday smolov bench 220x8x4 hit all the reps and still managed to pause all the last reps
incline db went higher than normal .usually use a 30 degree angle and went 65 angle
65'sx10,75'sx10,85'sx10,95x10 100'sx6 will start heavier next time for sure
cable row 150x10,10,10
calbe laterals 20lbsx3x15
occlusion for bi's again
25lb preacher x30x15x12
happy with the workout and how it went

PNC2011 05-14-2013 01:01 PM

mondays 5/13/13
deadlift warmp ups 185x5,225x5,275x3,315x2,335x1
365x5,5,5,4 wanted to try to get 5x5 but clearly that wasnt happening did squats on friday and could be why i felt my lower back was a bit smoked earlier han normal not sure but oh well happy either way
last bench of the second block of smolov bench
235x10x3 got all and still managed to pause all the last reps. very happy with this program so far.

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