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#591
11-04-2009, 11:07 PM
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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.
__________________
 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 
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#592
11-06-2009, 04:28 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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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
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#593
11-06-2009, 09:40 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
__________________
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
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#594
11-08-2009, 11:59 PM
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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.
__________________
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
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#595
11-09-2009, 12:40 AM
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Very nice weight on deadlifts, especially for deficit deads. Looks strong Commander.
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#596
11-09-2009, 11:49 AM
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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 01:43 PM.
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#597
11-09-2009, 05:55 PM
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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.
__________________
"Heaven and earth shall pass away, but my words shall not pass away." - Matthew 24:35 "But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance: against such there is no law." - Galations 5:22-23
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#598
11-09-2009, 09:26 PM
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Quote:
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.
__________________
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
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#599
11-10-2009, 12:23 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.
__________________
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 12:28 PM.
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#600
11-11-2009, 10:40 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 10:44 PM.
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