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  #1241  
Old 11-10-2010, 05:18 PM
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Wednesday - Deadlifts

Lunch

Conventional Deadlift - no belt
120x5, 170x3, 206x2
256 (plus 20) 436x2
320x5, 7 sets - 60 seconds rest between sets...this was fun!

Leg Curl
50x10, 10, 6
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  #1242  
Old 11-11-2010, 01:43 PM
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Wednesday - Inc Press and Deadlift

PM

Tire sprinting and pushing

Thursday - Fast Day, Circuits

AM

Cambered Bar Deadlift 213, Clapping Pushups, Jump Squat 70, Chinup

All exercises were 3 reps, did sets until I felt good
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  #1243  
Old 11-12-2010, 12:48 PM
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176 before fast, 172 this morning after my fast

Friday - Feast Day, Flat Bench Day

AM - Strength and Volume

Flat Bench Press
160 (plus 10) 220x3

Rack Press
220 (plus 10) 250x3

Flat Bench
175x5, 3 sets

Rack Press
195x8, 3 sets

Light Tricep Pressdowns and Extensions

Today begins a much needed deload week. Been pushing hard for 3 weeks doing many 3 session days. And all of this coming immediately after contest prep which isn't exactly easy on the body. Following the guidelines for tapering in the article serious by our esteemed ABC leaders, I will be reducing volume by roughly 50% and may do a slight decrease in frequency as well. I hope to see my left shoulder heal up since it is battered from the high volume and frequency.

I was able to combine my strength and volume sessions since each were half the usual number of sets and get it done in the same time.

So this week, my template will probably look like this:
AM - Strength and Volume combined
Lunch - Eccentric-less
PM - Relax or maybe another eccentric-less since they are too taxing
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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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  #1244  
Old 11-12-2010, 02:24 PM
arian11 arian11 is offline
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Commander relaxing?! Lol. Deload always feels like the hardest week, mentally. I don't know about you, but I always feel like if I'm at the gym I should be going all out. I need to keep telling myself that it's a deload and it'll help me in the long run. Good luck and keep up the hard work!
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  #1245  
Old 11-12-2010, 02:55 PM
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Quote:
Originally Posted by arian11 View Post
Commander relaxing?! Lol. Deload always feels like the hardest week, mentally. I don't know about you, but I always feel like if I'm at the gym I should be going all out. I need to keep telling myself that it's a deload and it'll help me in the long run. Good luck and keep up the hard work!
Yeah, I know strange for me!

However, it all depends on how you define "going all out". I quoted the Wilson brother's article below. Basically, you should still be lifting heavy (maintain training intensity), so in terms of intensity, I am maintaining the same weights I lifted last week. I still push the sets I perform hard, I will just be performing less of them.

http://www.abcbodybuilding.com/taper3.pdf

Quote:
Training intensity should always be maintained or improved during a taper.
• Frequency should be decreased by no more than 20%.
• Volume should be reduced by 50-85%, depending on the accumulated
fatigue. If the athlete trains for only 4 weeks, and the fatigue is minimal,
volume should be closer to 50% in reduction. If the accumulated fatigue is
high, such as after a 15-week training season, volume should be closer to an
85% reduction.
-----

Lunch - Tirework

Tire Pressing and Pulling

Tire pressing going well, up to 60 pounds in the tire for 6 sets. When I started I was using 50 pounds for generally 3-4 sets.

It is a glorious day in western PA, I was able to take my shirt off while tire dragging....yes, several cars crashed as they gawked at my hulk-like physique, but that is a consequence I am willing to deal with.

Couple stories:

1) My neighbor (young boy, about 20) said he wanted to train with me. We'll see what happens, I told anytime he sees me dragging my tire to come and join me. We could have some "I go, you go" action (although, we'd have to change weights!).

2) I was dragging my tire on Wednesday and I hear this strange noise coming down the street. I look up and there is a teenage boy riding a trick BMX bike towards me, the strange sound is his feet dragging on the pavement because the trick bike doesn't have brakes! His girlfriend (she must really trust him) is standing on the grind pegs from the back wheel with her hands on his shoulders. He says, "So what are you training for?" I tell him, "To get in the best shape of my life." He says, "Huh, are you a cop or something?" "No," I say, "I just enjoy working out." He wishes me well and is on his way.

3) My neighbor down the street comes up to me a few weeks ago and starts asking me about why I drag the tire. I explain the physiological reasons for doing it and he seems really interested, he looks in my tire to check out my design. The VERY NEXT day, I am working out and see this car REVERSING up the street toward me, I think, "What the heck is this person doing?" Well, it turns out to be my neighbor (didn't recognize the car coming from reverse), and he pops his trunk open and shows me his tire! He bought some rope and planned on making one ASAP. I see him a few days later and he tells me how much he loves dragging the tire....and he even convinced his wife to try it!
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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; 11-12-2010 at 05:19 PM.
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  #1246  
Old 11-13-2010, 01:31 AM
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My wife has been working hard to get a t-shirt design printed and she has achieved her first success!

http://www.splitreason.com/product/1054

Check it out if you have time....and feel free to buy one!



The rest of my wife's designs can be seen at threadless:
http://www.threadless.com/profile/990308/charity_ryan
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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; 11-13-2010 at 01:44 PM.
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  #1247  
Old 11-14-2010, 08:27 PM
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Saturday - Completely Off

Not planned, but I usually just "go with the flow" on Saturdays. Went fishing for a few hours with my children, then took them to a skate park. Came home watched Spiderman 3 with my family.

Watched the blood pressure scene with Jonah Jameson about 4 times because it is hilarious.

Then my wife baked homemade pizza (extra meat of course!) and we played board games together. A great day.

Sunday - Lats/Biceps

AM - Tirework

It was unexpected nice in the morning (for November), so I did some tire pressing, pulling and sprinting.

Afternoon

Pullup
BW+5 (plus 10) BW+45 x 5

Bent Row
135 (plus 10) 185x5
125x16
105x10 Q reps

Barbell Curl
65x12, 2 sets

Entire Lat and Bicep portion of the workout was superset with bodyweight calve raises.

Ab Wheel Rollouts superset with crunches

----

If the rain stops, I will drag my tire again.

----

176 post feast day, 173 this morning.
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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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  #1248  
Old 11-15-2010, 01:01 PM
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Well, it rained the rest of Sunday, so only 2 sessions.

Felt a cold coming on, I plan to do what I did last time and drown it with water and tea. I can beat it.

Oh, and what's up with getting a cold on my DELOAD, screw deloads, I don't need rest, lol. In fact, to make it worse, my cold comes on the day after a complete day of rest. Rest is overrated.

-----
EDIT: Update - already seem to be feeling much better, maybe it was just a sore throat from runing with a tire filled with weights in cool weather, lol.

We'll see tomorrow morning, mornings are the worst when you catch cold.
-----

Monday - OH Press Day, Day 4 of deload

AM - Strength and Volume combined

OH Press superset with Upright Cable Row 30x8
65 (plus 10) 135x3

Push Press
135 (plus 10) 165x3

Rack Press superset with Upright Cable Row 30x8
80 (plus 10) 140x3

OH Press superset with Upright Cable Row 30x8
105x5, 3 sets

Push Press
130x5, 3 sets

Rack Press superset with Upright Cable Row 30x8
100x10, 2 sets

Tricep Extensions and Pressdowns, light

-----

Diet update:
Bodyweight average this week: 174.9

Gained roughly 1.5 pounds, a little fast for my liking, but I am not going to freak out, macros will remain the same for now.
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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; 11-15-2010 at 07:42 PM.
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  #1249  
Old 11-16-2010, 05:10 PM
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Tuesday - Day 5 of Deload, Lats/Biceps

AM - Strength and Volume session

T-Bar
145 (plus 10) 185x5

Pullup
BW+5 (plus 10) BW+45x5
BWx11

Lat Pulldown
70x8, 2 sets of Q reps

Entire workout was superset with bodyweight calve raises (on a plate for stretch)

Lunch - supposed to be tire work, but raining outside

Front Squat
125 (plus 20) 185x3

Squat
185 (plus 20) 265x3

Rack Squat
265 (plus 30) 325x5

Bicep Curl
70x8, 4 sets

superset with

Stiff Arm Lat Pulldown
50x12, 4 sets
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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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  #1250  
Old 11-17-2010, 06:05 PM
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Wednesday - Inc Press

AM

Close Grip Inc Press
105 (plus 10) 165x3

Inc Press
165 (plus 10) 185x3
145x5, 3 sets

Flat Bench with chains - paused on chest
145x5, 3 sets
120x10

7 sets on Pec Deck for pump
7 sets on Tricep pushdown for pump

Both done with very little rest

Lunch - Tire Work

Chest Press 62.5x6 sets
Low Lat Row 62.5x3 sets
High Row 87.2x3 sets
Tricep Pushdown 25x2 sets
Bicep Curl 37.5x1 set

5 sets bodyweight dips for pump
2 sets pushups for pump
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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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