Commanding My Body

[Commander]

Friday - Lunch

Squat
140, 160, 180, 200, 220, 180, 200, 220, 180x3

Superset with light curls

Deadlift
346, 306, 326, 346, 306x3
276x5, 5 sets

Superset with light OH tricep extensions

2nd Squat in 2 days, 4th Deadlift in 5 days, even with good form, my lower back is SPENT.

Hope I can somehow make it through T-Bar rows tomorrow morning and then rest my back for the rest of the weekend.

[Commander]

Saturday - Lats/Biceps

Chinup
BWx13, 10, 9

Lat Pulldown
77.5x8, 3 sets, double contraction reps

T-Bar
135x11, 10, 10
115x8, 3 sets, double contraction reps

T-Bar and Chins superset with bodyweight calve raises

Light bicep curl/Stiff arm lat pulldown superset

Ab Wheel rollouts
BWx10, 3 sets

[Commander]

Saturday Evening

Pigout on junk food with friends, play Raving Rabbids on Wii for several hours, great party game!

Sunday - Fast Day, Off

Monday - Flat Bench

AM

Flat Bench
147.5 (plus 20) 227.5x3
217.5, 222.5, 227.5, 217.5, 227.5, 217.5, 222.5, 227.5, 217.5x3

Supersetted with Wide Grip Cable Rows 77.5x8

Light Pec Deck and Tricep Pushdowns

Lunch

Flat Bench
170 (plus 10) 230x3
220, 225, 230, 220x3
185x5, 6 sets

Supersetted with Wide Grip Cable Rows 77.5x8

Light Tricep Pushdowns

Diet Update:

Macros will remain as they were when I raised them on Friday

Bodyweight average was 175.9, down 0.1 lb, it would have been an even bigger loss, but I weighed in quite high after my Saturday evening pigout which brought my average up for the week.

[bigbear6708]

you usually have a very good explanation for things you do...I am curious to know the benefits of deadlifting and squatting...THAT MUCH!!!!

[ngdaniel]

Doesn't deadlifting and squatting add muscle to your hips, thighs, and butt to make you look round and droopy?

[misterjaydubyoo]

Haven't posted in a while, been really really busy, but I do follow your log. Good work man. I like your plan of attack. As for weight, SLOW weight is best...whether it be gaining or losing, slow usually means quality.

[Commander]

Originally Posted by bigbear6708

you usually have a very good explanation for things you do...I am curious to know the benefits of deadlifting and squatting...THAT MUCH!!!!

I've been reading and applying Christian Thibaudeau's principles (from over at T-Nation) for awhile. Basically, he is stressing maximum volume and frequency that you can handle while still recovering. Thus the percentage of 1 rep max used is actually on the lower side, about 70-80%. But with reps staying low, fatigue is minimized and so is central nervous system stress. So the progression model is based on building up volume over several weeks by adding sets and then bumping up weight and starting over volume wise, rinse, repeat.

However, I am surprised that you described it as "THAT MUCH", as someone who completed Smolov and is currently doing a Workout Machine program that has you squatting and deadlifting 3 times per week....you are no stranger to high volume and frequency yourself!

Originally Posted by ngdaniel

Doesn't deadlifting and squatting add muscle to your hips, thighs, and butt to make you look round and droopy?

Yes, it made mine quite droopy. I should work on that.

glutes



rear double bi

Originally Posted by misterjaydubyoo

Haven't posted in a while, been really really busy, but I do follow your log. Good work man. I like your plan of attack.

No stress, no one is obligated to post! Basically following the High Performance Mass plan at T-Nation, not the exact split since it is not conducive to my schedule, but the principles are being applied. In reference to your post in Layne's new journal....I am a nuthugger for Christian Thibaudeau!

Originally Posted by misterjaydubyoo

As for weight, SLOW weight is best...whether it be gaining or losing, slow usually means quality.

I set the short term goal of hitting 180 and still looking shredded, so far I am at 176 and looking good. Slow is best.


--------

Tuesday

Deadlift
266 (plus 20) 326x3
346x3, 14 sets, roughly 70% of 1 RM

Superset with light Tricep Pushdowns

Wednesday

AM

Flat Bench
150 (plus 10) 200x3
210x3, 20 sets, roughly 75% 1RM

Superset with Wide Cable Row 77.5x8

Lunch

Chinup - really focused on the squeeze, slight pause while contracted at the top of ROM
BWx13, 11, 10

Lat Pulldown
77.5x8, 3 sets of double contraction reps

T-Bar
135x12, 11, 11
115x8, 3 sets of double contraction reps

Above exercises superset with bodyweight calve raises

Light Bicep Curl and Stiff Arm Lat Pulldown

[bigbear6708]

Originally Posted by Commander

However, I am surprised that you described it as "THAT MUCH", as someone who completed Smolov and is currently doing a Workout Machine program that has you squatting and deadlifting 3 times per week....you are no stranger to high volume and frequency yourself!

Touche'! and to think, I used to completely HATE both high frequency and volume..my body is responding nicely though, as yours seems to also be doing

[Commander]

Here is my set up (after some recent tweaking)

Monday AM - Flat Bench
Monday Lunch - Squat
Tuesday AM - OH Press
Tuesday Lunch - Deadlift
Wednesday AM - Flat Bench
Wednesday Lunch - Lats/Biceps
Thursday AM - OH Press
Thursday Lunch - Squat
Friday AM - Flat Bench
Friday Lunch - Deadlift
Saturday AM - Lats/Biceps
Sunday - off

I really enjoy not having to switch exercises, bars, plates, etc. I just focus on one lift per workout with the exception of Lats and Biceps.

[bigbear6708]

why did you take out the 3rd workout for the day? I like that plan though! I especially like the fact that you are squatting and deadlifting in the afternoon, after you wake up, and have had a chance to eat a bit...was that on purpose? Also, any accessory lifts during these workouts, or are you going to just do the one exercise?