Commanding My Body

[Mfitts52]

Wow, why did you have to get so strong ******* lol. You make me feel bad now we were squatting and dl'ing about the same and u had to go and get real strong like while i got weak fml. Good work though haha

[misterjaydubyoo]

Good work man. The lifts speak for themselves for your progress. I noticed you mentioned something about your arms. Well, I used to have the same problem, but mine have come around finally. They are a lagging muscle group and I just have to isolate them. I found that the shorter rest periods have done wonders.

Keep plugging along, you are dedicated, and you will see results. My new focus is my little calves!

[Commander]

Originally Posted by Mfitts52

Wow, why did you have to get so strong ******* lol. You make me feel bad now we were squatting and dl'ing about the same and u had to go and get real strong like while i got weak fml. Good work though haha

Actually, if it makes you feel better, I really haven't gotten much stronger since you were last posting. My maxes haven't changed, I did cut some fat successfully (201 down to 184-5 ish) so I am stronger in relation to my bodyweight. I also completely BOMBED out of my second attempt at Smolov because I wasn't eating enough or getting enough sleep (tried to work midnight shifts).

Thanks for checking in, I REALLY feel dialed in right now, I am eating/sleeping good. I plan on getting strong during this bulk.

Originally Posted by misterjaydubyoo

Good work man. The lifts speak for themselves for your progress. I noticed you mentioned something about your arms. Well, I used to have the same problem, but mine have come around finally. They are a lagging muscle group and I just have to isolate them. I found that the shorter rest periods have done wonders.

Keep plugging along, you are dedicated, and you will see results. My new focus is my little calves!

Yeah, I have puny arms. They're really a disgrace. I don't give them the attention they deserve. Right now for example, I considered my program bicep focused, but that is 4 isolation exercises at this point over the course of a week. Many would laugh at that level of volume, but for me, who rarely trains arms, it is a ton, lol. Thanks for the encouragement!

[Commander]

Day 3 - Low End Deadlift

Deficit Deadlift (6 inch deadlift)
warmup barx50, a few singles increasing weight
278x5
298x5
318x5
338x5
358x5
378x5 (15lb pr) http://www.youtube.com/watch?v=HXESJHqVxvI

ss w/

Rack Cleans (5 pin)
85x5 reps (one set for each DL set)

ss w/

Preacher Curl close grip
40, 45, 50, 60, 70, 82.5x5

Snatch Grip Deadlift
268x3
293x3
318x3
343x3
363x3 (10lb pr) http://www.youtube.com/watch?v=V5kW0sZ0VsQ

ss w/

Rack Cleans (same as before)

Good Morning
150, 170, 190, 210x5

ss w/

Preacher Curl wide grip
40, 50, 55, 62.5x5

Preacher Curl close grip
62.5x9

Arms are weak, but I am working them. Both deadlifts felt great.

[Commander]

Day 4 - Delt, Tricep

Push Press (powerclean first rep)
warmup barx50
120x3
130x3
140x3
150x3
160x3
170x3
180x3 (10 lb pr) http://www.youtube.com/watch?v=86Yj0LIqGCs

180 was kinda sloppy, but 170 was solid.

Strict Overhead Press
122.5x8

Lying Tricep Extension (deloaded) from pins - set 2" from my face
50, 60, 72.5, 82.5 x5
65x11 Full ROM

ss/

Lying Tricep slam and holds (about 6 inch ROM in the pins)
40, 40, 40, 40, 40

Push Press
140x10

Weighted Planks
side plank 25lb x 45 second, each side twice
normal plank 25lb x 45 second, one time

Threw in some jump rope for good measure between sets. In total, about 7-8 minutes of jump roping.

[Commander]

Last week's Bodyweight: 187.8
This week's bodyweight average: 188.9

Calories will stay the same.

Had an unplanned day off yesterday. Spent most of the day at my parent's house celebrating my dad's birthday (he's 65). Hopefully, I will squeeze in back/biceps tonight.

[bigbear6708]

looking good commander! your form in the vids is great and the poundage is respectable...lots of people end up losing form when they get stronger and lift more..i like your humble approach to "the game"

[Commander]

Originally Posted by bigbear6708

looking good commander! your form in the vids is great and the poundage is respectable...lots of people end up losing form when they get stronger and lift more..i like your humble approach to "the game"

Thanks Bigbear, I appreciate your feedback, keep checking in and watching the videos, it should be a good ride.

[Commander]

Day 5 - Back/Bicep

Pendlay Row
warmup barx50
150x5
160x5
170x5
180x5
190x5
200x5
210x5 (this was tough)

I was really focusing on destroying these reps, blasting into my chest like I was trying to hurt myself.

Chin-ups
BW+10 x5
+20x5
+30x5
+40x5
+50x4
+15x7

Face Pull
60x6, 5 sets

ss w/

Barbell Curl
80x3
90x3
100x3
80x8

No pr's today, I wasn't feeling especially strong. But I really focused on executing each rep with maximum explosiveness. My lats and biceps were toast after this workout.

[Commander]

Day 2 - Chest (Day 1 hopefully will be squeezed in tonight, my schedule got messed up)

Flat Bench
warmup barx50
100x1, 120x1, 150x1,
170x3
185x3
200x3
215x3
230x3
245x3 http://www.youtube.com/watch?v=sWyO4C7mzzc
195x10

CGBP Deloaded (6 pin, 2 inches from body)
180x3
195x3
210x3
175x9

The flat bench took a lot out me, I've been doing rack bench lately, so the full ROM was definitely more taxing. I am usually stronger on CGBP but I didn't have as much in the tank after flat bench.