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  #841  
Old 03-14-2010, 08:26 PM
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Last Bench workout of Workout Machine 6 week cycle

Heavy Bench

Flat Bench
260x3, 3 sets
280x1
290x1

CGBP
220x5
230x5
240x5 PR

Inc Bench
180x5
190x5

Dips
BWx21 PR
BWx22 new PR

Don't understand what happened on the second set of dips, I didn't rest super long either. I should have been tired from the previous set which was a PR, but I busted out 1 more rep for a new PR.

Solid finish to benching, my chest and triceps definitely look fuller to me from the hypertrophy workouts.
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  #842  
Old 03-14-2010, 10:23 PM
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We'll have to see some updated pics when this is all said and done. Solid bench too.
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  #843  
Old 03-16-2010, 04:17 PM
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Quote:
Originally Posted by HardCory View Post
We'll have to see some updated pics when this is all said and done. Solid bench too.
No, I am committed to not putting any new pictures up until I can really see a difference. I remember taking pictures when I bulked from low 180's to close to 200. I really thought I'd see a difference, but it was almost imperceptible. I want to really bulk (215 at a minimum) and reassess from there before I even think of taking more pictures.

----------

Heavy Squat

Squat
70, 120, 140, 160, 180, 200, 220x3 no belt
Added belt - 240, 260, 280, 300, 320x3

Front Squat - no belt
170, 180, 190, 200x3

Chinup
BWx14 (tie PR)
BWx10
BWx10 (used straps - just trying something new)
BWx8 (used straps)

Well, when I had my squat meltdown last week, it was after I tried powerlifting squats after not having squatted heavy since November. And 240x3 felt heavy last week, which is why I was so disappointed since in November I squatted 390x1 and 350x5. I theorized since my other lifts were going well, that is was largely a nervous system/motor pattern issue and I could get back on track in a reasonable amount of time. Well, I think I was right.

320x3 is not where I should be, it's about 40lbs weaker (given a PR of 350x5, I could have handled rougly 360x3 back in November)...but it is a heck of a lot better than 240 feeling heavy one week ago!

Thanks again to all those who encouraged me. I am getting back on track and will continue to work to get to where I was and surpass that.

Chins felt good, hoping to hit a PR, but I hit a wall on the 14th rep. Added straps on the 3rd and 4th set. I have never done that before, just wanted to see if I could get an extra rep or 2 out of it due to the stress off the forearms. I think it did help, my reps didn't go down from set 2 to 3 and I was going for max reps each set so I typically expect a decrease.

--------

Diet update:
Bodyweight average this week: 198.3

My weight is back up to where it was when I stalled. Now it is onward and upward!

Eating roughly 4300 calories per day (para-workout nutrition NOT included in that total).
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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; 03-16-2010 at 04:20 PM.
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  #844  
Old 03-16-2010, 10:51 PM
WorkoutMchne WorkoutMchne is offline
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Good to see everything back on track.
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  #845  
Old 03-18-2010, 12:19 AM
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Quote:
Originally Posted by WorkoutMchne View Post
Good to see everything back on track.
Thanks, I will get back to 100%. Just remind me not to be an idiot and skip good ol' fashioned back squats again.

--------

Heavy Military

Seated Military Press
160x3, 3 sets
170x1
180xmiss

Followed the miss up fairly quickly with
140x5
120x6
90x12

Urrrrgh! 170 went up smooth, I was surprised that I missed 180.

All in all, I felt my overhead pressing strength and endurance improved on Workout Machine's program

Dips
BW+50x15 PR
BW+10x17
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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; 03-18-2010 at 12:29 AM.
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  #846  
Old 03-18-2010, 12:52 AM
Gregsimo Gregsimo is offline
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Just curious as to what routine you plan to do after this non linear split?
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  #847  
Old 03-18-2010, 01:04 AM
WorkoutMchne WorkoutMchne is offline
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Okay man, I asked Gregsimo the same thing. Now that you are finished with a 6 week cycle what are the pros and cons of the program? What's good about it and what needs to be improved?
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  #848  
Old 03-19-2010, 12:31 PM
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Quote:
Originally Posted by Gregsimo View Post
Just curious as to what routine you plan to do after this non linear split?
Lower back spec phase for a few weeks, I feel it is a weak link in my squatting and pulling.

Quote:
Originally Posted by WorkoutMchne View Post
Okay man, I asked Gregsimo the same thing. Now that you are finished with a 6 week cycle what are the pros and cons of the program? What's good about it and what needs to be improved?
Actually not finished, still have to pull (I started on the hypertrophy bench day). I will write up my analysis after that.

Would have liked to pull last night, but outside home improvement projects took precedence due to the gorgeous weather and then my father in law came to visit.....then I worked a midnight shift (11-7) and came straight to my full time job (7:30 to 3:30). So I am pretty tired, probably hit the sack early tonight and pull tomorrow.
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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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  #849  
Old 03-19-2010, 03:27 PM
bigbear6708 bigbear6708 is offline
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looking good man...Now that you are done, this makes me WMs next guinea pig!! haha, I have one more run through of DC to do (2 weeks) followed by a slight taper into my Army PT test..after that, I am not due for one for another 6 months..so I can really focus on lifting and not endurance...so...what advice can you offer me for my run through this animal?
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  #850  
Old 03-21-2010, 04:24 AM
Mfitts52 Mfitts52 is offline
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your military press and bench has really gone up... I remember when we were both at about the same numbers but im prob maxin 270 on bench and like 165-170 military press. Nice to see your still improving though man
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