Commanding My Body

[Commander]

Leg Day

Front Squat
70x5, 125 (plus 20) 205x5

Back Squat
210 (plus 20) 270x5

Half Squat (off pins)
270 (plus 20) 330x5

Leg Curl
60x8
65x8
70x6, 1 sets

Sled Sprints - 20 yards
25, 50, 75 x 1 set
100 x 2 sets

[Commander]

Monday

Leg Day #1 - PM Session

Tire Work for legs, lots of forward and backward dragging

Tuesday

Leg Day #2 - Lunch Break

Strength Circuit: 5 times through, 3 reps each, 15 seconds between exercise, 1 minute between sets
Front Squat 180
Back Squat 230
Deadlift 333

Isolation Circuit: 4 times through, minimal rest
Leg Extension 115x8, 2 sets, 120x8, 2 sets
Leg Curl 65x8, 2 sets, 70x8, 2 sets

Max Reps: no rest
Front Squat 150x20
Leg Ext 120x8
Leg Curl 60x10

Sore throat began yesterday, progressively worse over night, now ear is aching. Looking back at my records (yes, I am a dork, they are on Xcel), I haven't been sick since February, not bad. I plan to work out as long as I don't get completely under the weather.

I firmly believe I got sick because I was underdressed Sunday afternoon hanging out at Frick Park in Pittsburgh. I've read that you can't get a cold from being cold, but it only makes sense to me that if your body has limited resources, and part of those resources are being devoted to keeping your body warm, than less resources are available to fight an incoming sickness. Especially in a caloric deficit! Call me crazy, but I believe in some old wives tales. Today is refeed day, which is pretty convenient, because of another thing I believe, "Feed a cold to starve a fever." I think stuffing your face (and drinking tons of water, tea, etc) helps keep the cold from getting worse to an extent.

[Commander]

Last night

Leg Day #2 - PM Session

5 sets - added 5 lb and 1 set from last workout
Backward Drag 105
Forward Drag 130

Final set was a double drop set (-25, -25)

A few sets of sled chest press thrown in while resting legs

Today

Leg Day #3 - Lunch Break

All sets no belt

SLDL
180 (plus 20) 260x5

Deadlift
280, 306 (plus 20) 406x5 - PR for beltless deadlift and PR for bodyweight - I'm excited to see what I could do fresh and intentionally going for a PR, i.e. not doing so many sets and reps beforehand.

Felt a slight pop in the left side of my lower back on the 4th rep of 406, still finished, in slight pain but I don't think it is anything serious. I was thinking about adding a belt to go higher but that "pop" put an end to that idea!

Leg Extension
140x8, 4 sets

Sled Sprints - roughly 20 yards
25, 50, 75 x 1 set
100 x 2 sets

Still have a cold, but it doesn't feel too bad considering I'm on my 3rd day straight of leg workouts. I am convinced my excessive water and tea drinking is helping keep it at bay. Although I spend my day at the urinal, I need my own bathroom in my office, lol!

Weighed in at 173 post refeed, gotta love that, strict low carbs for the next few days. Hope to actually lose a little weight this week.

[Commander]

Last night

Leg Day #3 - PM Session

Tire Drag, 5 sets
Backward 110
Forward 135

SLDL superset with Leg Curl
220x5, 3 sets with 50x14, 9, 6

Sissy Squat superset with Leg Extension
BWx14, 11, 10 with 120x8, 7, 6

Today

Push Day - Lunch Break Session

Inc Bench
150 (plus 15) 225x3

CGBP
210 (plus 10) 230x3

2 Board Close Grip
210x5, 3 sets

3 Board Close Grip
210x5, 2 sets

Circuit - twice, until technical failure, rest between sets
Flat Bench 170, Dips, Pushups

[Commander]

Last Night

Push Day - PM Session

Tire Work - front raise, 35, chest press 60, 3 sets each, inbetween did sets for back

Isolation work:
Chest - Pec Deck, 1 Arm Cable Crossover, Wide DB Fly, Close DB Fly, Pushup
Detls - Deloaded lateral raise, lateral raise, deloaded front raise, front raise

Today

Pull Day - Lunch Break

Lower back still tender from deadlifting, but I pulled through, just tried to brace my core extra tightly on rows

T-Bar
115 (plus 15) 190x5

Pullup
BW (plus 15) BW+60x5

T-Bar - 60 second rest
150x10, 8, 8

Pullup - 60 second rest
BW+12.5 x 7, 6, 6

DB Curl superset with Decline Reverse Crunch
34.5 x 9, 6, 6 with BWx20, 3 sets

Workout felt great, huge pump, very vascular after workout

Weighed in at 171.5 today

[Commander]

Last Night

Pull Day - PM Session

Tire and Isolation work

Today

Pull Day #2

Chin up
BW (plus 20) BW+60x5, +70x5, +80x5
BW+50x8

Bent Row
120 (plus 15) 195x5
135x10

October 17th is the end of my cut. October 10th marks the start of the pre-contest (although, there is NO contest) diet. I will be using this:
http://www.abcbodybuilding.com/precontestweek.pdf

Practice Depletion workout, 5 circuits, roughly 5 exercises each, 10-15 reps mostly, Pulling, Chest, Bicep, Delts, Legs.

[Ben2285]

Double sessions 2 weeks straight? What program is this?? That's what I'm talking about!!! ( I'm a huge fan of volume and freq.) hah

[bigbear6708]

thats what I am talking about Commander...since you have come this far in the cut...why not treat it as a show for some GPP!! haha

[Commander]

Originally Posted by Ben2285

Double sessions 2 weeks straight? What program is this?? That's what I'm talking about!!! ( I'm a huge fan of volume and freq.) hah

I've been doing doubles almost every day since September 6th! It has been awesome!

No program, just using a lot of eccentric less training to add volume and aid recovery. Check out T-Nation's training lab for more info.

Originally Posted by bigbear6708

thats what I am talking about Commander...since you have come this far in the cut...why not treat it as a show for some GPP!! haha

Unfortunately, as soon as I laid out my plan, I hit a road block, 24 hour bug!

I spent yesterday vomiting and having diarrhea, , luckily it was a planned day off, how convenient. I actually was able to get in some food later in the day and I probably almost ate the same amount of calories that I would have had I been eating normally, I was only down one pound today from the sickness.

Diet update:
Bodyweight average last week: 173.9
Bodyweight average this week: 171.7

I don't believe my loss this week is as harsh as it looks, I don't think I was truly 173.9 last week, I was hovering higher and slightly stalled the last two weeks and my body finally reacted to the lower carbs, sort of the woosh effect.

This week is a Push spec, 3 days of push workouts in a row. Then legs Thursday, Pull Friday and Push Saturday. Then starts contest week on Sunday October 10th with water/sodium loading and posing practice, followed by depletion workous on Monday through Wednesday.

I plan on having my wife snap pictures on Saturday the 9th in case I completely mess up my "contest" week!

Today was a push workout, nothing special, body is still sore and dehydrated from yesterday's vomiting and diarrhea. I hope to be back to 100% by tomorrow.

[VeeKay]

are you going to follow Jacob's "pre-contest week" workout/diet? or do you have some other plans for your contest week?