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  #591  
Old 11-05-2009, 12:07 AM
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Bodyweight is up to 191.5 average, up 1.1 lbs from last week. Calories will remain the same for now as long as I keep gaining at an average of about 1 lb per week.
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  #592  
Old 11-06-2009, 05:28 PM
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Day 1 - Top End Deadlift

Rack Pull (3 Pin = 16 inch deadlift) - seems to be a weak point in my strength curve
bar x 40 full ROM, progressively heavier singles
316, 336, 356, 376, 396, 416, 436 all 3 reps
456x3 (10lb pr) http://www.youtube.com/watch?v=bBgjWG12SeI

ss w/

Hang Cleans
70 increasing to 90 x 3 reps

Iso Deadlift (Ground to 3 Pin)
266 x 9-10 seconds, 4 sets - These were tough!

ss w/

Hang Clean
100, 110, 120, 130x3

Circuit:
Depth Jump BWx10, 3 sets
Leg Extension plate loaded 100, 120, 130x8
Hammer Curl 28, 33, 38x8, 43x7

Good workout, form broke down a little more than I would have liked on the rack pulls. I felt sick in the morning, sore throat, but I worked out anyways, I woke up today (Friday) feeling pretty good, maybe it's nothing.
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  #593  
Old 11-06-2009, 10:40 PM
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I have 1 or 2 more deadlift days before I take a look and see if my traps grew and I'd like to test my deadlift to see if I gained any strength.

I'm considering a powerlifting meet on Dec. 6th, but I will likely not do it due to expenses. But I am going to switch up my split, bring squatting back (I haven't squatted in 5 weeks) and try some new things on bench (more explosive) to help get me ready in case I do go the meet.

Day 2 - Chest, Tricep

Smith Machine Bench Throws
warmup barx50
50x3
70x3
90x3
110x3
130x3
150x1 - lost explosiveness

I actually project the bar up, which is why I use my smith machine for more safety.

Incline Bench
progressive singles
160x3
175x3
190x3
205x3
215x3
180x9

DB Elbows Out Extensions
32x6
34.5x6
37x6
39.5x6
42x6
44.5x6 http://www.youtube.com/watch?v=fj99ZOtCsnI

I admit, that is a pretty boring video, checking form mostly.

Ab Wheel Rollouts
BWx10, 2 sets regular,
BWx14, stopping on the floor after 2 reps to work on being explosive from a dead stop
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  #594  
Old 11-09-2009, 12:59 AM
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Day 3 - Low End Deadlift

Deficit Deadlift
warm up: barx40, progressive singles
303x5
328x5
353x5
378x5
408x5 (8lb PR)

Snatch Grip DL
286x3
306x3
326x3
346x3
366x3
386x3 (5lb PR)

Good Morning
125x5
145x5
165x5
185x5
205x5

Preacher Curl
warmup 30, 40, 50
60x5
65x5
70x5
75x5
80x5
85x5
70x8

Deadlift is close to reaching a max for this cycle, I don't feel like I can add too much more to the bar, but that is OK, I am at the end of my cycle and I am going to switch things up.

Next focus, will be getting ready to squat/bench (I already feel like the deadlift is ready) in case I do a powerlifting meet in December. After that, delt & tricep hypertrophy will be a priority. Time to get my delts wide from the front and get my arms wide from the side.

Overall goal which will continue through the winter months, get strong and bulk up to 200 plus pounds.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
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  #595  
Old 11-09-2009, 01:40 AM
WorkoutMchne WorkoutMchne is offline
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Very nice weight on deadlifts, especially for deficit deads. Looks strong Commander.
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  #596  
Old 11-09-2009, 12:49 PM
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Thanks Mike, I have been doing the deficit deads with a cambered bar (my attempt to mimic a trap bar) so the mechanics are slightly different, but I'd like to think I would be nearly as strong on the standard bar.

--------

Diet update:
Stilling chowing down on the same macros as before, roughly 3750 calories non-workout day, tons more para-workout.
Bodyweight average last week: 191.4
This week: 192.1

I am very pleased with the 0.7 lb/week gain, I'd like to keep it in this range.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-09-2009 at 02:43 PM.
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  #597  
Old 11-09-2009, 06:55 PM
Wizard24 Wizard24 is offline
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Is this the PR thread? It seems like you are putting up new ones every week. Great work!! Keep it up.
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  #598  
Old 11-09-2009, 10:26 PM
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Quote:
Originally Posted by Wizard24 View Post
Is this the PR thread? It seems like you are putting up new ones every week. Great work!! Keep it up.
Thanks for checking in Wizard! And thanks for the kind words.

I am REALLY happy with what is going on in the gym and kitchen right now. As you can see from my workouts, I ramp up to one max set (of course some of the sets leading up to it are still heavy, but you get the idea). Then, occasionally, I do one back off set for reps, for the hypertrophy benefits.

This system, combined with eating big/healthy, is really helping me manage fatigue very well and set new PR's.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #599  
Old 11-10-2009, 01:23 PM
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Day 4 - Push

Yes, I got a little video happy, lol. I am mixing things up and bringing back certain exercises so I wanted to get some video footage for form checks, etc.

Bottom Half Partials Bench Press
barx40 full ROM warmup
40, 70, 90, 110, 130, 150, 170, 190x5
200x5 http://www.youtube.com/watch?v=2RhcZAg7Tmo

Really trying to work on my explosiveness

Seated Overhead Press
progressive singles
110, 120, 130x5 http://www.youtube.com/watch?v=wD3br3eGvkA
140x5 (I meant to record this one, whoops)
120x8

Kroc Row
87.5 x 26 http://www.youtube.com/watch?v=AcEanlh_FV8

JM Press
70, 80, 90, 100x5 http://www.youtube.com/watch?v=qbPzI7hxlT4

I hit the upright on the 3rd rep, had to readjust my position on the bench. Powerlifters, please critique my JM Press if you don't mind.

Weighted planks
2 sets on each side, 2 sets regular using 25lbs and holding for anywhere from 30 to 60 seconds.

Good workout, nice pump through the chest, delts, triceps.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-10-2009 at 01:28 PM.
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  #600  
Old 11-11-2009, 11:40 PM
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Deadlift Test Day

Deadlift
barx40, warmup
120, 170, 206, 256, 306, 356, 406, 436x1
471 (5lb PR) x1
491 (25lb PR) x1 http://www.youtube.com/watch?v=RENW40NpiaE

Rack Squat (7 Pin)
120, 140, 160, 180, 200, 220, 240, 260x2
280x2 http://www.youtube.com/watch?v=1bgP5lwTjIM

This squat video is hilarious, I look like some idiotic bird trying to take off, I guess I was just adjusting my grip, but my arms look ridiculous.

Glute Ham Raise
BWx4 http://www.youtube.com/watch?v=uKFN1-KYuIw
BWx3,3

I suck at these!

Deficit Deadlift (Conventional - 4.5 inch off ground, so about a 5 inch deficit)
worked up to
376x5

Ab Wheel Rollouts
BWx10, 2 sets
BWx14, 1 set (stopped every 2nd rep to work on explosiveness)

I am super pumped with my deadlift PR, I think I can definitely do 500 if I plan it better (say 430, 465, 500). The last 6 weeks I was focused on increasing deadlift, and getting bigger biceps and traps. My deadlift increased by 25lbs and my biceps were a solid 1/4 inch bigger (up to a whopping 15.5 inches, lol). So it was a very successful cycle.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-11-2009 at 11:44 PM.
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